Visceral Fat

Visceral fat technically means excess intra-abdominal adipose tissue accumulation. In other words, it is known as a “deep” fat that is stored further underneath the skin than “subcutaneous” belly fat. It is a form of gellike fat that is actually wrapped around major organs, including the liver, pancreas and kidneys.

Visceral fat is especially dangerous because, as you will find out, these fat cells do more than just sit there and cause your pants to feel tight – they also change the way your body operates. 

Types of fat

There are different types of fat present in the body. Brown fat, white fat, subcutaneous fat, visceral fat, belly fat, and thigh fat.

  1. Brown fat: Scientists have found that lean people tend to have more brown fat than overweight or obese people.
  2. White fat: White fat is more plentiful than brown. It is to store energy and produce hormones that are then secreted into the blood stream
  3. Subcutaneous fat: It is found directly underneath the skin. It is fat that is measured using skin fold calipers to estimate your total bodyfat.
  4. Belly fat: It has a reserved reputation as unhealthy fat. Abdominal fat is viewed as a bigger health risk than hip or thigh fat.
  5. Thigh and buttock fat: While men tend to accumulate fat in the belly it is no secret women, especially if pear shaped, accumulate it in their thighs and buttocks.
  6. Visceral fat: Visceral or deep fat wraps around the inner organs and spells trouble for your health.

Carrying around excess visceral fat is linked with an increased risk for many fatal diseases like coronary artery disease, cancer, stroke, dementia, diabetes, depression, arthritis, obesity, sexual dysfunction, sleep disorders etc.

When there is too much glucose ill our bloodstream and our cells already have filled glycogen stores, glucose is stored as fat. The more often and longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems. Insulin also communicates with many other hormones needed for various functions, including those made in the adrenal glands, such as the stress hormone cortisol. Abnormally high levels of insulin and hormonal imbalances result in powerful urges to eat, mood changes, lack of energy and various other factors that contribute to disease formation. Hence it is very important to maintain a healthy insulin level in our blood stream. 


Research suggests that when you control diet, you mostly lose white fat, which is different than visceral fat and tends to be lost or gained evenly all over the body. You are more likely to lose visceral fat when you combine exercise with diet control. 

Naturopathy Treatments

  • Oil massage improves general health and helps in mobilising fat.
  • Mud therapy (direct & indirect).
  • Hip bath.
  • Steam & sauna bath increase the body’s basal metabolic rate and help as an adjuvant in burning fat.
  • Warm water enema, regularly for the first 3-4 days of fasting, and thereafter, every alternate day during extended periods of fasting, is beneficial.
  • Friction baths, graduated immersion baths, neutral whirlpool and underwater massage are also beneficial.
  • Fasting, initially for a period of 3-4 days, on low calorie liquids, such as lemon juice and adequate intake of fluids, is useful.
  • Fasting once a week thereafter is adequate.

Visceral fat, in fact, is an avoidable health nuisance which should not be alIowed to accumulate at all. In this, proper diet, exercise and sleep are the most important tools to help you out. 

Nutrients to protect your brain from aging 

Cocoa flavanols are found naturally in cocoa and are beneficial to your brain health;

Omega-3 fatty acids which can be had aplenty from fish, flaxseed, avocado, and nuts are going to not only help your heart health, but also give you a boost in your brainpower.

Walnuts, in particular, have been shown to fight memory loss.

Scientists believe that a magnesium deficiency may play a role in cognitive decline, brain aging, and ultimately, dementia. So taking magnesium supplements - or eating foods that contain magnesium, like chard, spinach, pumpkin seeds, yogurt, almonds, black beans, avocados, figs, dark chocolate, or bananas can help you fight off the effects of the aging on brain.

Vitamin D – Sunshine Vitamin

Vitamin D called as Sunshine Vitamin is a nutrient, needed for overall health and strong bones. But as per the latest data, about 50-80% of adult Indians are vitamin D deficient. Vitamin D is a fat soluble vitamin and hormone that is essential for maintaining normal calcium metabolism, muscle, cardiac and neurological functions and regulation of inflammation.

Vitamin D3 (cholecalciferol) can be synthesised by humans in the skin upon exposure to ultraviolet-B (UVB) radiation from sunlight, or it can be obtained from the diet. Plants synthesise ergosterol, which is converted to vitamin D2 (ergocalciferol) by Ultraviolet light. When exposure to UVB radiation is insufficient for the synthesis of adequate amounts of vitamin D3 in the skin, adequate intake of vitamin D from the diet is essential for health.

It can be found in small amounts in a few foods, including milk, whole grains, cheese, butter, and cod liver oil. To make vitamin D more available, it is added to dairy products, juices, and cereals that are then said to be fortified with vitamin D. Vitamin D itself is biologically inactive, and it must be metabolised to its biologically active forms. After it is consumed in the diet or synthesised in the epidermis of skin, vitamin D enters the circulation and is transported to the liver. In the liver, vitamin D is hydroxylated to form 25-hydroxy vitamin D (calcidiol- 25-hydroxy vitamin D); the major circulating form of vitamin D. 25(OH) D is frequently measured as an index of vitamin D status. In the human body, the highest concentration of 25(OH) D is noted in the plasma.

But the largest pool of 25(OH) D is in adipose tissue and muscle.

But most of vitamin D 80% to 90% of what the body gets – is obtained through exposure to sunlight, for as little as 10 minutes.

Exposure of the hands, face, arms and legs to sunlight two to three times a week will help the skin to produce enough vitamin D and prevent deficiency. The necessary exposure time varies with age, skin type, season, time of day, etc.

Older people are at risk for vitamin D deficiency. They are less likely to spend time in the sun, have fewer “receptors” in their skin that convert sunlight to vitamin D, may not get vitamin D in their diet, may have trouble absorbing vitamin D due to aging kidneys.

Normal Levels of Vitamin D:

Ideal                                      – Is 40-60 ng/ml

Insufficient                         – Is 21-29 ng/ml

Deficient                              – Is less than 20 ng/ml

Intoxication (excess)      – Is more than 150 ng/ml

Vitamin D toxicity:

(Hypervitaminosis D) induces abnormally high serum calcium levels (hypercalcemia), which could result in bone loss, kidney stones, and calcification of organs like the heart and kidneys if untreated over a long period of time.

Naturopathy and Yoga advices the sun bath as “Heliotherapy” for vitamin D synthesis and absorption.

Every day early morning or late evening sun exposure for 20-30 minutes, yogic exercises, pranayama and barefoot walking on grass is beneficial to combat vitamin D deficiency.

Natural diet emphasizing on raw salads, sprouts, cereals, green leafy vegetables, soya milk, and nuts helps to maintain vitamin D at the optimum level.

Benefits of Vitamin D:

Bone health: Prevents osteopenla,osteoporosis, osteomalacia, Rickets and fractures

Cellular health: Prevents certain cancers, such as prostate, pancreatic, breast, ovarian, and colon; prevents infectious diseases and upper respiratory- tract infections, asthma, and wheezing disorders

Organ health: Prevents heart disease and stroke; prevents type -2 diabetes, periodontitis and tooth loss, and other inflammatory diseases

Muscular health: Supports muscle strength

Autoimmune health: Prevents multiple sclerosis, type I diabetes mellitus, crohn’s disease, and rheumatoid arthritis

Brain health: Prevents depression, schizophrenia, alzheimer’s disease, and dementia

Mood health: Prevents seasonal affective related disorder, premenstrual syndrome (PMS’, also known as premenstrual tension), and sleeping disorders, elevates the sense well-being

Kokum (Garcinia Indic)

The kokum is native to the western coastal regions of southern India and is rarely seen beyond this area. Even in India it is used only in the regional cuisines of Gujarat, Maharashtra and several southern states where large glasses of kokum Guice) sherbet are downed during parched summer months. In this region the sweltering heat demands refrigerant (cooling) ingredients in food and drink. Kokum is well known to counteract the heat.

Spice Description:

Kokum is a dark purple to black, sticky and with curled edges fruit. It is often halved, and dried seeds are visible in their chambers like a citrus fruit. It is usually available as a dried rind, resembling a thick plum skin. When added to food it imparts a pink to purple colour and sweet/sour taste.

Preparation and Storage:

Similar to tamarind, kokum skins are usually available as dried rind or fruit, and infused in hot water. The deeper the colour the better the kokum.

Attributed Medicinal Properties:

It is useful as an infusion, or by direct application, in skin ailments such as rashes caused by allergies. Kokum butter is an emollient helpful in the treatment of burns, scalds and chaffed skin. The fruits are steeped in sugar syrup to make amrutkokum which is drink to relieve sunstroke.

Dried kokum fruit rinds are widely used in cooking as they impart a sweetish-tangy flavor to the food. The fruits contain citric acid, acetic acid, malic acid, ascorbic acid, hydroxycitric acid and garcinol.

Medicinal Properties and Application:

Kokum fruits contain rich amounts of anti-oxidants that bind with free redicals and prevent oxidative damage to body cells. They also promote cell regeneration and repair. Extracts from the Kokum fruit are traditionally used to relieve gastric problems like acidity, flatulence, constipation and indigestion. Kokum juice is a healthier and far more refreshing option as compared to commercial bottled drinks. It acts as an appetite stimulant and also has antihelminti properties. The hydroxycitric acid present in the fruit fights cholesterol and curbs lipogenesis, thus aiding weight loss.

Availability and Use:

Dried kokum is easily available at most Indian food stores. The rinds may be soaked in hot water for a few hours to extract the juice which may be mixed with spices and consumed directly. Alternatively, you could add a few pieces of the dried rind to curries and gravies as a substitute for other souring agents like tamarind, vinegar and lemon juice.

Recipes of JNI Kitchen

Garlic Schezwan Sauce

 Calories – 30 Kcals                  Serves – 4 no


  • Tomato puree: l cup
  • Garlic: l tsp
  • Ginger: l tsp
  • Tomato sauce: l tbsp
  • Vinegar: 1 tbsp
  • Red chilli paste: 1 tbsp (red chillies soaked in warm water and ground to a fine paste)
  • Celery: few
  • Salt: to taste
  • Oil


  1. Add oil in a pan and sauté ginger and garlic.
  2. Add celery leaves, tomato puree, tomato sauce, vinegar, chilli paste, mix well and simmer for few minutes.

Whole Wheat Pasta /noodles

Calories  – 75 Kcals                      Serves  – 4 Nos


  • Whole wheat – 500gm
  • Salt to taste
  • Water – 250 ml


  1. Mix together whole wheat flour and salt in a medium bowl, or on a clean board.
  2. Make a hollow in the center, and add water mixing quickly with a fork until the dough is wet enough to come together.
  3. Knead on a lightly floured surface until the dough is stiff and elastic.
  4. Roll out ‘dough by hand with a rolling pin, or use a pasta/noodles machine to achieve the desired thickness of noodles/pasta.
  5. Cut into desired width and shapes.
  6. Steam the pasta/ noodles for 15 minutes. Allow the pasta/noodles to air dry for at least one day.
  7. Store in an air tight container.

Mexican Noodles/Pasta

 Calories – 120 Kcals                  Serves – 4 Nos


  • Whole wheat noodles 1 cup
  • Vegetable steamed 1 cup
  • Rajma ½ cup (steamed)
  • Onion 1 no
  • Garlic 4 no
  • Peanuts (crushed) 2 tsp
  • Tomato sauce: 2 tsp
  • Red chilli powder 1/2tsp
  • Soya sauce 1 tsp
  • Salt as per taste
  • Oil 1 tsp


  • Noodles Pasta: Take water and boil till bubbles start coming, then add little oil, now add the noodles.
  • When noodles are getting cooked add lemon grass and salt during boiling for flavor.
  • Add the cooked noodles with above ingredients to it. Sauté well.
  • Add crushed peanut and the vegetables, Sauté gently and serve hot.

Okra With Babycorn

Calories – 80Kcals                   Serves – 4 Nos


  • Okra 200 gm
  • Baby com 100 gm
  • Tomatoes 2 no
  • Onion 1 no
  • Onion seeds ¼ tsp
  • Red chilli powder 1 no
  • Shredded garlic2 tsp
  • Fennel seeds ¼ tsp
  • Mustard seeds ¼ tsp
  • Coriander leaves 2 tsp
  • Lemon juice 1 stp
  • Oil 2 tsp


  • Add oil in a pan, sauté onion, onion seeds, fennel seeds and mustard seeds.
  • Add shredded garlic, green chillies, red chilly powder and tomatoes.
  • To this add baked bhindi and baby corn marinated with red chilli powder and tomatoes and saute for 5 minutes.
  • Add coriander leaves and lemon juice.

Diabetic Diet

Diabetes is on the rise, yet most cases are preventable and some can even be reversed if necessary steps are taken on time. A healthy diet is most crucial for a diabetic. A healthy diabetic diet is not complicated and can also be quite tasty and balanced, boosting energy and improving health. Losing about 5- 10% of the total weight as well as weight around the belly more than from thighs and hips will lower blood sugar, blood pressure, and cholesterol levels. The belly fat surrounding the abdominal organs and liver is closely linked to insulin resistance, where cells fail to respond to insulin and cause diabetes. There is an increased risk of developing diabetes if the waist circumference of woman’s is 35 and man’s 40 inches and more.

naturopathy diabetic treatment

A healthy and balanced diet is essential to lose weight and control diabetes. A special attention on the food choice – most notably the carbohydrates since they have a great impact on blood sugar levels – more than fats and proteins is required. Smart choice would be whole grain carbs instead of starchy carbs. Choose whole grain, because it is high in fiber which makes digestion slow and keeps blood sugar levels more even, preventing body from producing too much insulin.

Those on the left side of the table are of high glycemic index (GI) foods spiking the blood sugar rapidly, while whole grain food is low in GI having the least effect on blood sugar.


 Instead of…  Try these High-fiber options…
 White rice  Brown/ wild rice, quinoa
 Potatoes (fried and mashed)  Cauliflower mashed (baked)
 Regular pasta  Whole-wheat pasta, mueslis
 White bread  Whole grain bread/ porridges
 Cornflakes  Bran flakes, oats
 Corn  Raw sprouts
 Soda  Green tea/herbal decoctions
 Fruit juices  Smoothies
 Sweeteners  Steviacheese
 Cheese  Peanut butter

Healthy diet includes food from all the five food groups which are to be in balance i.e.

  1. whole grains. for carbohydrates,
  2. legumes and soya for protein,
  3. vegetables for minerals and fibre
  4. fruits for vitamins and anti-oxidants,
  5. nuts & seeds for essential fats.

By this most of required body nutrients are fulfilled. Eating regularly at set times as far as possible with a consistent meal size (small meals-up to 6 per day) will help you keep portions in check.

Maintaining a food diary, helps record what is being eaten and the calories consumed in aday. Studies found that people who kept a food diary lost twice as much weight as those who didn’t. It helps identify problem areas – such as your afternoon snack or your morning coffee where you’re getting more calories than you realized.

It increases your awareness of what, why, and how much you’re eating, which helps you cut back on mindless snacking.

Exercise like walking, swimming, biking, etc that makes you slightly sweat and breathe harder, with dieting will help manage weight and improve insulin sensitivity.

If you are a little overweight, it is encouraging to know that you only have to lose 7% of your body weight to cut your risk of diabetes in half.

Restrict in your diet, trans-fats found in deep-fried chips, desserts, packaged and fast foods etc. Also restrict in particular soft and alcoholic drinks, sweeteners, soda, and instant coffee etc. Eliminate all meats & processed red meat in particular, from animals. In meat business, animals are generally fed with antibiotics, growth hormones and genetically modified food for their rapid growth, but these will definitely interfere with your sugar levels and insulin.

Studies have proved that vegans are about 60% less prone to developing diabetes mellitus as compared to meat eaters. Food is an important medicine for diabetics. Healthy diabetic eating includes using less salt & drink sufficient water which actually perform wonders.

A few anti-diabetic foods are vegetables like, bitter gourd, okra, beans, mushroom, onion, tomatoes, green leafy-vegetables like spinach, broccoli, kale, green-cabbage, amaranth, lettuce, tender’ guava leaves, mango leaves, aleo-vera, mint, coriander & curry leaves, grains like ragi, buck wheat, barley, rye, brown-rice,’ fruits like strawberry, blue berry” goose berry, avocado, oranges, grape-fruit, nuts and seeds like walnuts, almond, pumpkin, sesame, sunflower, alfa-alfa, £lax and chiaseeds, herbs like fenugreek, ginger, garlic, cinnamon, turmeric, ginseng, cumin, pepper, all are excellent nutritional sources to fight the disease.

Prevent diabetes, if not, at least stop its progress by all means.

Lifestyle Modifications Laughter – The Best Medicine

“Laugh and the world laughs with you, Weep and you weep alone”

— Ella Wheeler Wilcox (1855–1919).

naturopathy treatment in bangalore

The above thoughts expressed more than a century ago tell us the importance of laughter.

Man is born to be healthy. Health not only means absence of diseases, but also a natural feeling of well-being, a self-contained enjoyment of happiness and fulfilment with joyful behaviour comprising not only of the physical, mental and social well-being but also of the spiritual well-being.

Time old philosophy of four generic factors are the fundamental determinants of life – Aahaar (nutrition), Vehohar (Behavior), Vichar (Thinking), and Aachar (Conduct). Their norms, value and strength control the mind-body coordination exhibited as life. Humor and Laughter are the key to alter the behavior, thinking and conduct.

Increasing industrialization, urbanization, changing social and moral values have caused tremendous increase in stress and strain in day-to-day life, which in turn is a very big contributing factor for many of altered lifestyle related diseases such as ischemic heart disease, diabetes, stroke, obesity, cancers and some forms of mental illness. It is high time that each of us realizes the importance of “Lifestyle Modification” in prevention and management of many of these diseases.

Candace Pert writes ‘Emotions registered and stored in the body in the form of chemical messages are the best candidates for the key to the health connections between mind and body’. According to Pert, this job is accomplished by complex molecules called neuropeptides. These neuropeptides are the means by which all cells in the body communicate with one another. Building more humor and laughter in your life helps assure that these chemical messages are working for you and not against you. The mere fact that you feel better after a good iaugh is not enough for the scientific community of so called “Evidence Based Medicine”, but data have started accumulating to quench their scientific thirst.

Laughter and Immune System

In 1980 departing editor of world famous “New England Journal of Medicine”, Dr. Franz Ingel£inger wrote that 85% of all human illnesses are curable by body’s own healing system (Immune system). Immune system responds favorably to positive attitudes, thoughts, moods and emotions such as love, hope, intimacy, optimism, joy, humor and laughter, and negatively to negative attitudes such as pessimism, indifference, hate, hopelessness, anger, loneliness, anxiety and depression”. In short a positive attitude to life is key to happiness.

Several studies have shown that watching as little as 30 -60 minutes of a comedy video is enough to increase both salivary IgA (Immunoglobulin A) and blood levels of IgA, which are often referred to as the body’s first line of defense against upper respiratory viral and bacterial infections.

Immunoglobulin M and G also increase following laughter, so does the compliment- 3, a substance which helps antibodies to pierce through defective and infected cells to destroy them. Humour has been found to alter cellular immunity in a positive way.

Humour has also been shown to increase level of gamma interferon, a complex substance that plays an important role in the maturation of B-cells, growth of cytotoxic T-cells, and activation of NK cells.

All this evidence makes it clear that humorous individual have a stronger immune system.

Effects of Laughter on Pain

Appreciation of pain depends to a certain extenent on frame of mind and prevailing environment. It is well known that during war, severe gunshot injuries are tolerated with little pain. Recently this has been explained on the basis of “Gate theory of pain”. Similarly, humour also helps in reducing severity of pain. Max Eastman has rightly said that “Humour is the instinct for taking pain playfully”

Humour and Stress

That humour is the biggest stress reliever has been a well-know fact for centuries.

Limited research carried out on stress related hormones and humour has shown that laughter affects at least four neuroendocrine hormones associated with stress response. These are epinephrine, cortisol, dopa, and growth hormone. These hormones are related to bodies? “Fight or Flight” response.

Laughter and Cardio Respiratory System

Laughter provides a handy source of cardiac exercise. Heartbeat remains rapid for nearly 15 to 20 seconds after a good Belly laugh. From cardiac point of view this can be described as “Internal Jogging”. As laughing can be repeated many times, one can give the heart a good workout.

Laughter is not a substitute for good exercise for cardiac toning but for elderly persons and bed-ridden patients this can be considered as a good source of cardiac conditioning.

In one study it was found that persons who led humorous life had a lower resting heart rate. Laughter may also help in lowering blood pressure as an adjunct with other life style modification programs, but scientific studies are needed to substantiate this fact.

There are many studies that have linked Coronary Artery Disease to Type-A personality; studies have also shown relationship between hostility and heart diseases. Humor and laughter may be use in countering bad effects of hostility and type-A personality, but concrete scientific studies have not yet been made in this field.

Laughter and Breast-fed New Born

Laughter even affects breast-fed new-born infants. In a scientific study it was found that among the mothers who breast-fed their infants and actively used humour and laughed more frequently had fewer upper respiratory infections and their infants also had less infections as compared to those who did not do so. This could be attributed to higher levels of Immunoglobulin-A in the breast milk of these mothers.

Other Benefits of Laughter

Dr. Heiko Hayarshi of Japan University in a study found that those diabetic patients who watched a comedy show had smaller rises in their post meal glucose as compared to those who watched a humorless show, meaning there by that positive emotions like laughter help in decreasing blood sugar level.

Dr. Malcolm Harthers found that Laughter increased active Testosterone (male hormone) level especially in elderly people. If this is found true in large controlled studies, this may explain the secret of longevity in humorous persons and confirm a common layman’s observations that persons with a good sense of humor get sick less often.

Bhagwat Gita says ‘laughing drives away grief which is an important contributory factor for many mental ailments. This could be boon in present day scenario where mental illness is on a steep rise.

Humour is known to reduce frequency of cold and upper respiratory infections. This may probably be explained by a high salivary IgA levels in these persons.

After critically evaluating the above information, it makes sense to conclude that the individuals who have a better developed sense of humor, i.e. those who find more humor in their day-to-day life, remain happy contented, and have a stronger immune system and better health. This view has also been expressed by Bernia Siegel, M.D. who said, “The simple truth is that happy people generally do not get sick.”

Daily vitamin D supplements may reduce asthma attacks

 Daily vitamin D supplements lowered the risk and severity of asthma attacks, according to a new review of nine clinical trials, which involved 435 children and 658 adults, most of whom had mild to moderate asthma.

Reviewers found that oral vitamin D supplements ranging from 400 to 4000 units a day reduced the risk of attacks requiring medication by 37%. The number of attacks requiring emergency intervention decreased by more than 60% among vitamin D users.

But taking vitamin D did not appear to have a meaningful effect on daily symptoms as measured by a long function test and questionnaires. The authors suggest that vitamin D triggers antiviral and anti inflammatory responses that might decrease the risk for lung infection.

“We don’t yet have the evidence to say that everyone should take it,” said lead author, Adrian R Martineau, a professor of respiratory infection at Queen Mary University of London.

Surya Namaskara

The Sanskrit word ‘surya’ refers to sun and ‘namaskara’ refers to salutation. Thus Surya Namaskara is the practice of salutation to the sun. As the sun sustains life and is the source of energy in our solar system, it has been worshipped by the mankind from time immemorial.

Surya Namaskar is the conglomeration of seven postures, some done twice, in what totals twelve poses. It is practiced in a continuous flowing series. These postures, called the asana, are so sequenced that they alternately stretch the spine backward and forward. Each asana is moved into with alternate inhalation and exhalation and is associated with specific mantra which shows one’s complete surrender to the higher reality. Thus it not only provides physical and mental benefits but also spiritual benefits.


Surya Namaskara is generally performed early in the morning facing the rising sun, exposing the body to the ultraviolet rays. It can also be performed at other time of the day in empty stomach. The twelve positions of Surya Namaskara are explained as follows:

Position 1: Pranamasana

Stand erect with both feet touching each other. Now join the palms together, in prayer pose, in front of the chest. Breathe normally and mentally pay respect to the sun.

Position 2: Hasta Uttanasana

With a deep inhalation, raise both the arms above the head and tilt slightly backward arching your back.

Position 3: Padahastasana

With a deep exhalation, bend forward, place the palms on either side of the feet and then without straining touch the knee with the forehead.

Position 4: Ashwa Sanchalanasana

With inhalation, stretch your right leg back as far as possible and allow the right knee to rest on the floor. At the same time bend the left knee and then make an arch in the spine by tilting the head back.

Position 5: Parvatasana

With a deep exhalation, move the left foot back, raise the hips and buttocks up and then lower the head in between the arms.

Position 6: Ashtanga Namaskar

With exhalation, bring your knees, chest and the chin on the ground and raise the buttocks and the abdomen.

Position 7: Bhujangasana Bring down the pelvis on the floor and then with a deep inhalation, raise the head, chest and the abdomen above the ground. Now bend the spine back and look up.

Position 8: Parvatasana

Exhaling deeply, again raise the hips and the buttocks up, place the heels on the ground and keep the head in between the arms. 

Position 9: Ashwa Sanchalanasana

Inhaling deeply, bring the right foot forward in between the palms. Let the left knee touch to the ground. Now make an arch in the spine by bending the head backward.

Position 10: Padahastasana

Exhaling deeply, move the left foot forward, bend in front and touch the knee with the forehead.

Position 11: Hasta Uttanasana

Inhaling deeply, raise the torso and stretch the arms above the head. Now bend backward by arching your back.

Position 12: Pranamasana

Bring the palms together in front of the chest in prayer pose and breathe normally.


It should not be practiced in high blood pressure, heart ailments, or by those who have had a stroke. People who suffer from back pain, hernia, ulcer, colitis and glaucoma should also avoid. It must not be performed in fever. Females should avoid during menses. Older people must do carefully.


  • Each of the postures of Surya Namaskara enhances our prana Shakti, develops our concentration and activates the psychic centres which help in rebalancing the physical and mental energies.
  • It detoxifies the body by eliminating the impurities and the mucus from the lungs and fills them with fresh and clean air which increases the oxygen content of the blood, improves our vitality and prevents respiratory ailments.
  • The alternate stretching and compression of the abdominal organs tones and strengthen the digestive organs, increase the digestive fire and improves our appetite, digestion and absorption of food. Besides it also helps in the elimination of the fecal matters.
  • Improves the circulation of blood that helps in the nourishment of tissues and elimination of wastes from the body.
  • Activates the lymphatic system which helps to resist infection.
  • Strengthens and improves the flexibility of our muscles, bones and joints and helps in relieving pain and stiffness.
  • Stimulates and tones the nerves, activates the brain centre and induces physical and mental balance.
  • Harmonizes the function of the endocrine glands, thus helps to maintain a physiological balance in the internal environment of the body.

Thus Surya Namaskara bestows good health. It is a powerful practice that brings balance in the physical, mental, emotional and spiritual aspects of our being and helps us I maintain an active life.

Water Therapy


Drink six (6) glasses of water (1.5 litres) every day and avoid medicine, tablets, injections, diagnosis, doctor fees, etc. You can never believe before practicing.

List of diseases that can be cured by Water Therapy

Hypertension, anemi rheumatism, pain in joints/muscles, general paralysis, obesity, Arthritis, Sinusitis, Tachycardia, Giddiness, cough, leukemia, haemorrhoids, asthma, bronchits, pulmonary tuberculosis, meningitis, kidney stones, hyper acidity, uterine cancer, rectal prolapse, constipation, diabetes, eye diseases, ophthalmic hemorrhage irregular menstruation, dysentry, gastroenteritis,breast cancer, laryngitis, headache, leukemia, urogenital diseases.

Therapy Procedure:

Early morning, after you get up from bed, (without even brushing your teeth), drink 1.5litres of water, i.e. 5 to 6 glasses. We all know that ancient Indians termed this therapy as “Usha Paana Chikitsa”. You may wash your face thereafter.

Here it is necessary to note that nothing else, neither drinks nor solid food of any sort should be taken within 1 hour before and after drinking these 1.5 liters of water.

It is also to be strictly observed that no alcoholic drinks should be taken the previous night.

If required, boiled and filtered water may be used for this purpose.

It is difficult to drink 1.5 liters of water at one time, but you will get used to it gradually.

You may find the necessity to urinate 2 to 3 times within an hour, but it will become normal after quite some time.

By Research and Experience:

The following diseases are detected to be cured with this therapy within the indicated days as below:

  • Constipation – 1 day
  • Diabetes – 7 days
  • Cancer – 4 weeks
  • Acidity – 2 days
  • Pulmonary TB – 3 months
  • BP &Hypertension – 4 weeks

Note: It is advised that persons suffering from arthritis or rheumatism should practice this therapy thrice a day, i.e., morning, midday and night, 1 hr. before meals for one week, and twice a day consequently until the disease disappears.

How does pure water act? 

Consuming ordinary drinking water by the right manner purifies human body. It renders the colon effective by forming new fresh blood, known in medical terms as “haematopoiesis”. The mucus folds of colon and intestines are activated by this method is an undisputed fact, just as the theory that the mucus fold produces new fresh blood.

If the colon is cleansed then the nutrients of the food taken several times a day will be absorbed and by the action of the mucus folds they are turned into fresh blood. The blood is all-important in curing ailments and restoring health and for this water should be consumed in a regular pattern.

Life is short, just go for it.

Headache and Its Management

A headache or cephalalgia is the pain anywhere in the region of head or neck. Headache is a non – specific symptom which has many possible causes. Some headaches are harmless and some are life threatening, mainly two types of headache

  1. Primary headache
  2. Secondary headache

Primary Headache

About 95% of headache is of this type. There is no underlying pathology but cause significant pain.

  1. Tension headache – This is the most common type. Dull, constant, pain around the head as if a rubber band stretched around it, not throbbing or disabling. Causes are stress, drinking too much alcohol, not enough sleep, depression, skipping meals, dehydrated condition, etc.
  2. Migraine – This is less common, recurrent and disabling to carryon with daily life, more in female compared to males. It is pounding or throbbing pain on one or both side of head associated with aura, visual zigzag symptom, blurred vision, sensitive to light and sound, nausea, and vomiting. Attacks are more frequent prior to menstrual cycle, exposure to sun, and lack of sleep.
  3. Cluster headache – This is rare type, it is excruciatingly painful, causing intense pain around one eye. They are called cluster because they happen in cluster for a month or two, 5-6 attacks in a day around the same time of the year. Common in men in late 20’s

Secondary Headache 

It is due to a problem elsewhere in the body or underlying diseases. Some headaches are harmless and some are life threatening, like

  • Sinusitis – a condition in which the sinus gets inflamed.
  • Neck pain – headache is felt due to stress or tension in the neck.
  • Excessive consumption of pain killer medication increases the intensity of headaches.
  • Trigeminal neuralgia, hangovers, dental problems etc.

These are some of the less serious headaches

Meningitis, brain tumor, glaucoma, blood clot in the brain, carbon monoxide poisoning etc, are life threatening headaches.

Investigations – Diagnosed by clinical history alone. To rule out underlying cause one is advised to do ESR, neuro imaging, lumbar puncture and serology.

Treatments – Treatment of headache depends on the underlying cause. Lifestyle change is the main treatment for all headaches.

During acute attack

  • Relaxation: try to relax in a dark room
  • Steam inhalation: to relieve congestion.
  • Ice massage to head and neck: helps to divert the circulation and numbs the area, especially in congestive headaches.
  • Hot foot immersion: diverts the circulation towards legs.
  • Hot foot and arm bath: induces good sleep and reduces headache.
  • Hot and cold fomentation for neck: releases muscle tension in the neck.
  • Head massage: dry massage on scalp or sinuses helps in improving the circulation, calms the person, drains the sinuses and reduces intensity of pam.
  • Ice cube sipping to control nausea, vomiting if associated with head ache.

Call for emergency for the following 

  • The worst headache of life
  • Headache significantly worse on lying down
  • Speech, vision, or movement impaired
  • Trouble in finding right words

For prevention of headache

  • Mud pack for abdomen and eyes in the morning hours.
  • Enema weekly once.
  • Cold hip/neutral hip bath.
  • Oil massage weekly once.
  • Steam or sauna bath on weekly basis.
  • Sun bath in the morning and evening time


The increased acidity in the body is the root cause for pain; hence cultivate the habit of drinking 8-10 glasses of water.

  • Eat more fruits and vegetables.
  • Eat food on time.
  • Fasting on liquids or on fruit diet once a week.
  • Avoid tea, coffee, chocolates, deep fried food, sugar, maida, non vegetarian food, frozen food, alcoholic beverages, chewing tobacco, zarda, pan. etc

Yoga and exercise

These are usually stress buster, helps in preventing headache since it relaxes nerves and muscle tension.

  • Kriyas like jalaneti followed by kapalabathi to improve the circulation.
  • Pranayama like anuloma- viloma, nadi shodhana and bhramari helps in calming down the tension
  • Asanas like tadasana, bhujagasana, shashankasana, neck and shoulder exercise on daily basis will be beneficial.
  • Relaxation technique like yoga nidra, meditation helps in balancing the psychosomatic conditions.
  • Walking, playing games, extracurricular activities help diverting the mind so one is not conscious of headache. Regular exercise gives sound body and sound mind.

Acupuncture and acupressure – works on the basis to balance the energy flow and sharp pricks prompt nerve signals that override pain sensation or they release the body’s own pain killing chemicals.


Green Tea

Latin Name: Camellia sinensis

Common Name: Green tea

Properties: Anti-viral, antioxidant, diuretic, expectorant, stimulant, stomachic, analgesic, astringent, cardio tonic, digestive, nervine and carminative.

Green tea benefits:

Green tea has been the focus of exciting new studies indicating its effectiveness in raising metabolism for weight loss and preventing & fighting cancer and other disease with its super antioxidants. It has a long list of potential health benefits and is used to regulate blood sugar and blood pressure, boost the immune system, prevent ulcers, control inflammation, viral colds and flu, prevents gum disease, cavities, and bad breath. It is also indicated for lowering cholesterol, preventing heart disease, osteoporosis and blood clots.

Green tea is well-established as a potent source of healing antioxidants called polyphenols, the same beneficial compounds found in fruits and vegetables. The leaf also boasts the presence of a superstar antioxidant called EGCG (epigallocatechin-gallate) as well as other notable healing substances including fluoride, catechins, and tannins. Green tea also contains an antioxidant known as polyphenols which fight against free radicals. What this means is it helps you fight against aging and promotes longevity. The antioxidant in green tea protects the skin from the harmful effects of free radicals, which cause wrinkling and skin aging. Green tea also helps fight against skin cancer.

Tannins are thought to help the body discharge toxins due to pollution and to accelerate the metabolism of fats.

Chemical analysis has revealed that green tea contains significant amounts of water-soluble vitamins and minerals, particularly zinc, manganese, potassium, niacin, folic acid and vitamin C. In fact, one cup of green tea has more vitamin C than an orange. Researchers at the University of Kansas attributed green tea with 100 times the antioxidant strength of vitamin C and 25 times that of vitamin E. A United States Department of Agriculture study found .that the antioxidant capacity of green tea is better than twenty-two various fruits and vegetables.

Green tea is made up of catechin compounds that act as an anti-oxidant. It helps in burning fat and reducing body weight. This means you can lose more calories without having to chalk out time for that 30-minute jogging every day. Catechin found in green tea can kill bacteria which cause food poisoning and kill the toxins produced by those bacteria.

As per research conducted worldwide, your diet should contain a high amount of flavanoids to improve blood circulation. A cup of green tea is your best solution at reducing blood pressure and developing a healthy heart. It has been shown to lower LDL (bad) cholesterol because its potent antioxidant effects inhibit the oxidation of LDL cholesterol in the arteries.

The formation of abnormal blood clots (thrombosis) is the leading cause of heart attack and stroke, and green tea has been shown to inhibit abnormal blood clot formation as effectively as aspirin.

Type II diabetes is a disease that has reached epidemic proportions in the past few decades and now afflicts about 300 million people worldwide. This disease involves having elevated blood sugar levels in the context of insulin resistance or an inability to produce insulin.

Studies show that green tea can improve insulin sensitivity and reduce blood sugar levels

Green tea’s powerful antioxidants have been found to reduce lung cancer, prostate cancer, skin cancer, stroke and heart attack risks. To add an extra boost, squeeze in a lemon – the vitamin C helps your body absorb more of the antioxidants.

By consuming green tea on a regular basis you can reduce the risk of cancer and Alzheimer’s disease. It also keeps a check on your cholesterol level and promotes healthy and strong bones. Antioxidants in green tea helps prevent against cell damage in the brain which could cause Parkinson’s. People drinking green tea also are less likely to progress with Parkinson’s.

The eye, like any part of the body, can suffer oxidative stress making it more prone to disease. What if you could just add some green tea to your daily diet regimen to combat this? A 2010 study found that components in green tea positively affected the tissues of the eyes, especially tissue related to the retina. Drink on green tea lovers and protect your precious eyeballs!

Green tea destroys bacteria and viruses that cause many dental diseases. It also slows the growth of bacteria which leads to bad breath.

Green tea contains caffeine and as such should not be used in large quantities while pregnant or nursing or by people who are not allowed caffeine.