INTRODUCTION:

Osteoarthritis (OA) is the commonest form of arthritis found worldwide that can affect the hands, hips, shoulders and knees. It is responsible for the largest burden of joint pain and is the single most important rheumatological cause of disability and handicap.1,2 In Osteoarthritis, the cartilage that protects the ends of the bones breaks down and causes pain and swelling. Drug and non-drug treatments are used to relieve pain and/or swelling. Osteoarthritis commonly affects the hands, feet, spine and large weight-bearing joints, such as the hips and knees. Most cases of osteoarthritis have no known cause and are referred to as primary osteoarthritis. When the cause of the osteoarthritis is known, the condition is referred to as secondary osteoarthritis. These are food supplements show promise for helping people with osteoarthritis, those are Glucosamine sulphate, Chondroitin sulphate, SAMe (s-adenosylmethionine), Vitamin C ( ascorbic acid), Beta Carotene3 and many more.
Glucosamine:
Glucosamine is almost synonymous with osteoarthritis as it has benefits for osteoarthritis. It can be found naturally in the body and is used by the body as one of the building blocks of cartilage.Glucosamine is an amino sugar produced from the shells of shellfish (chitin) and it is a key component of cartilage. Glucosamine (C6H13NO5) is an amino sugar and a prominent precursor in the biochemical synthesis of glycosylated proteins and lipids. Glucosamine is part of the structure of the polysaccharides chitosan and chitin, which compose the exoskeletons of crustaceans and other arthropods, cell walls in fungi and many higher organisms, glucosamine is one of the most abundant monosaccharides.3
Glucosamine is necessary for the construction of connective tissue and healthy cartilage. It is the critical building block of proteoglycans and other substances that form protective tissues. These proteoglycans are large protein molecules that act like a sponge to hold water giving connective tissues elasticity and cushioning effects. This also provides a buffering action to help protect against excessive wear and tear of the joints. Without glucosamine, our tendons, ligaments, skin, nails, bones, mucous membranes, and other body tissues can not form properly.

Glucosamine works to stimulate joint function and repair. Everyone produces a certain amount of glucosamine within their bodies. Normally we generate sufficient amounts of glucosamine in our bodies to form the various compounds needed to generate connective tissue and healthy cartilage. But gradually the rate at which our bodies use glucosamine begins to gradually change with our increased athletic activity, injuries, burns, arthritis and other inflammatory disorders, age and other chronic degeneration.3 In such situations our bodies may not be able to keep up with the demand for glucosamine, leading to a decrease in the amount of proteoglycans produced. This can lead to a decrease in the amount of protective lubricating substances like the synovial fluids, which cushion our joints, and protects them from damage. In a nutshell, more glucosamine is needed but less is produced.
As the age advances, body loses the capacity to make enough glucosamine. Having ample glucosamine in the body is essential to producing the nutrients needed to stimulate the production of synovial fluid, the fluid which lubricates cartilage and keeps the joints healthy. Without enough glucosamine, the cartilage in weight-bearing joints, such as the hips, knees, and hands deteriorates. The cartilage then hardens and forms bone spurs, deformed joints, and limited joint movement. This is how the debilitating disease of osteoarthritis develops.4
Therefore, in short, glucosamine is a major building block of proteoglycans needed to make glycosaminoglycans, proteins that bind water in the cartilage matrix which also acts as a source of nutrients for the synthesis of proteoglycans and glycosaminoglycans. It is also a stimulant to chondrocytes and playing key factor in determining how many proteoglycans are produced by the chondrocytes needed to spur chondrocytes to produce more collagen and proteoglycans acts as a regulator of cartilage metabolism which helps to keep cartilage from breaking down. 5
Glucosamine is the supplement most commonly used by patients with osteoarthritis. It is an endogenous amino sugar that is required for synthesis of glycoproteins and glycosaminoglycans, which are found in synovial fluid, ligaments, and other joint structures. Exogenous glucosamine is derived from marine exoskeletons or produced synthetically. Exogenous glucosamine may have anti-inflammatory effects and is thought to stimulate metabolism of chondrocytes.
Glucosamine is available in multiple forms. The most common are glucosamine hydrochloride and glucosamine sulfate. Some products contain a blend of these, and many combine one of the forms with a variety of other ingredients. Glucosamine has been safely used in long-term clinical trials Overall, the evidence supports the use of glucosamine sulfate for modestly reducing osteoarthritis symptoms and possibly slowing disease progression.
Chondroitin
Chondroitin, an endogenous glycosaminoglycan, is a building block for the formation of the joint matrix structure. Chondroitin sulfate is a sulfated glycosaminoglycan (GAG) composed of a chain of alternating sugars (N-acetylgalactosamine and glucuronic acid). It is usually found attached to proteins as part of a proteoglycan.6 Chondroitin sulfate is an important structural component of cartilage and provides much of its resistance to compression. Along with glucosamine, chondroitin sulfate has become a widely used dietary supplement for treatment of osteoarthritis. Chondroitin is a molecule that occurs naturally in the body. It is a major component of cartilage,the tough, connective tissue that cushions the joints. Chondroitin helps to keep cartilage healthy by absorbing fluid (particularly water) into the connective tissue. It may also block enzymes that break down cartilage, and it provides the building blocks for the body to produce new cartilage.
Chondroitin sulphate Chondroitin is the most abundant glycosaminoglycan in cartilage and is responsible for the resiliency of cartilage and it has various effects in relieving symptoms of osteoarthritis and those are its anti-inflammatory activity, the stimulation of the synthesis of proteoglycans and hyaluronic acid, and the decrease in catabolic activity of chondrocytes inhibiting the synthesis of proteolytic enzymes, nitric oxide, and other substances that contribute to damage cartilage matrix and cause death of articular chondrocytes. chondroitin sulfate reduced the IL-1β-induced nuclear factor-kB (Nf-kB) translocation in chondrocytes. In addition, chondroitin sulfate has recently shown a positive effect on osteoarthritic structural changes occurred in the subchondral bone.7 A number of scientific studies suggest that chondroitin may be an effective treatment for osteoarthritis
Therefore, chondroitin sulphate is effective as it reduces osteoarthritis pain, improves functional status of people with hip or knee osteoarthritis, reduces joint swelling and stiffness and ultimately provides relief from osteoarthritis symptoms for up to 3 months after treatment is stopped
S-Adenosyl methionine
S-Adenosyl methionine (SAM, SAMe, SAM-e) is a dietary supplement that has been clinically shown to support and promote joint health, mobility and joint comfort.It is a compound produced by our bodies from methionine. Methionine is an amino acid found in protein-rich foods and a common co-substrate involved in methyl group transfers. SAM-e is critical in the manufacture of joint cartilage and in the maintenance of neural cell membrane function.8
Administration of SAMe exerts analgesic and antiphlogistic activities and stimulates the synthesis of proteoglycans by articular chondrocytes with minimal or absent side effects on the gastrointestinal tract and other organs and improving pain and stiffness related to osteoarthritis
Vitamin C
Vitamin C( ascorbic acid) may help reduce the progression of osteoarthritis. Vitamin C is involved in the formation of both collagen and proteoglycans (two major components of cartilage, which cushions the joints). Vitamin C is also a powerful antioxidant that helps to counteract the effects of free radicals in the body, which can damage cartilage. Ascorbic acid(vitamin c) is a sugar acid with antioxidant properties. Its appearance is white to light-yellow crystals or powder, and it is water-soluble. One form of ascorbic acid is commonly known as vitamin C. In human plasma, ascorbate is the only antioxidant that can completely protect lipids from detectable peroxidative damage induced by aqueous peroxyl radicals. Ascorbate appears to trap virtually all peroxyl radicals in the aqueous phase before they diffuse into the plasma lipids. Ascorbate is a highly effective antioxidant, as it not only completely protects lipids from detectable peroxidative damage, but also spares alpha-tocopherol, urate, and bilirubin.Ascorbic acid stimulates collagen synthesis and modestly stimulates synthesis of aggrecan (a proteoglycan present in articular cartilage), Sulfated proteoglycan biosynthesis is significantly increased in the presence of ascorbic acid thus it may offer some protective effect against the super oxide and free radicals and limiting and delaying the osteoarthritis progression

Beta-carotene
Beta-carotene belongs to a family of natural chemicals known as carotenoids. Widely found in plants, carotenoids along with another group of chemicals, bioflavonoids, give color to fruits, vegetables, and other plants.
Beta-carotene is another antioxidant that also seems to help reduce the risk of osteoarthritis progression. Beta-carotene is a particularly important carotenoid from a nutritional standpoint, because the body easily transforms it to vitamin A. While vitamin A supplements themselves can be toxic when taken to excess, it is believed (although not proven) that the body will make only as much vitamin A out of beta-carotene as it needs. Assuming this is true, this built-in safety feature makes beta-carotene the best way to get your vitamin A. A high dietary intake of beta-carotene is associated with a significantly slower progression of osteoarthritis, according to a study in which researchers followed 640 individuals over a period of 8 to 10 years .10
Conclusion:
In conclusion,there are nutrients and foods that may help to halt the progression osteoarthritis before it becomes severe as well as helping to reduce the pain and inflammation associated with it.



n.b.: This article was an exercise of e learning by final year medical student Saleh from Melaka Manipal Medical College


REFERENCES

1) Clinical Practise Guidelines. Management of Osteoarthritis http://www.msr.org.my/html/Bookleta.pdf accessed on 13 February 2010
2) Cochrane Library. Glucosamine Therapy for Treating Osteoarthritis http://www.cochrane.org/reviews/en/ab002946.html accessed on 13 February 2010
3) Spark People Life. Dietary Supplement for Osteoarthritis
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=865 accessed on
14 February
4) Horton D, Wander JD (1980). The Carbohydrates. Vol IB. New York: Academic
Press. pp. 727–728.
5) Glucosamine and Osteoarthritis,How it works
http://www.arthritis-glucosamine.net/glucosamine-osteoarthritis.php accessed on
14 February 2010
6) Jamie G. Barnhill, Carol L. Fye, David W. Williams, Domenic J. Reda, Crystal L. Harris, and Daniel O. Clegg. Chondroitin Product Selection for the Glucosamine/Chondroitin Arthritis Intervention Trial. J Am Pharm Assoc. 2008; 46:14–24.
7) Davidson EA, Meyer K (2007). "Chondroitin, a mucopolysaccharide". J Biol Chem 211 (2): 605–11.
8) S-adenosyl methionine [SAMe]. Research Reports http://www.oralchelation.com/technical/SAM.htm accessed on 15 February 2010
9) McAlindon TE, Jacques P, Zhang Y, et al. Do antioxidant micronutrients protect against the development and progression of knee osteoarthritis? Arthritis Rheum. 1996;39:648-656.
10) iHerb. Com. Beta Carotene http://healthlibrary.epnet.com/GetContent.aspx?token=e0498803-7f62-4563-8d47-5fe33da65dd4&chunkiid=21547 accessed on 16 February 2010

From Fatness to Fitness; Ayurvedic approach

In clinical practice few patients ask treatment for putting on weight and many come for reducing the weight. Very few are happy with their own physical condition. No doubt that very slim or very obese, both conditions are not healthy. Even then if you look health wise, it is good to be slim than being obese. It is very difficult to trim down when you become obese. Not only it looks ugly but also such people are predisposed to number of diseases like High blood pressure, High cholesterol, Type 2 diabetes, Stroke, Gallbladder disease, Osteoarthritis, Heartburn, Snoring, Shortness of breath, some category of cancer, Depression and also infertility. The lifespan of obese is obviously less than slim people. Therefore it is good to be slim than dreaming to put on weight. Overweight makes an individual less active which again tends to increase weight and finally leading to unhealthy situation. The consequences of obesity are well-known to even laymen and hence the obesity clinics have huge number of cases all over the world. It is essential to understand the causes, various treatment modalities, know the effects and side-effects of treatments, diet management, exercise importance and lifestyle modulation for obesity.

Two types of obese personalities: In the society we find people with insatiable appetite and because of over-eating; they tend to put on weight. Another group habitually consumes very less amount of food even then they become obese. Therefore it is essential to understand the constitution before initiating the treatment. Ayurveda has described different approach considering such constitutional variation. The usual anti-obesity herbal formulations have thermogenic effect which naturally tends to stimulate appetite. Adipose tissue (Fats) is like wax which melts on heating and becomes hard when cooled down. The thermogenic (heat generating) herbs are essential while considering obesity regime. In classical textbooks of Ayurveda, out of 29 herbs mentioned for obesity treatment, 20 of them are found in appetite stimulating formulations. It simply proves that anti-obesity formulations may affect appetite in different way. When considering the treatment modality of obesity, it is therefore more logical to consider two factors. The first composition should low down appetite and second to burn the deposited calories in the body. Long-term fasting reduces body weight because the digestive enzymes catabolize the tissues starting with mucous membrane, then muscles and adipose tissue. When such enzymes are stimulated, they will naturally trigger the activity and in turn help to trim down the body weight.

Three way approach: Appetite suppressing herbs are not much known except for Garciania and Hoodia. There are many research papers having controversial views about the efficacy of these herbs. Looking deep into Ayurvedic literature, there are many herbs mentioned for appetite stimulation and “Pitta shaman” group have very activity to reduce the appetite. Various globally acclaimed research journals have also published supportive data to validate the actions of these herbs. The two way approach to overcome obesity problem is therefore very scientific and has also clinically proven benefits. The appetite lowering herbs reduce the enzyme flow, strengthen the mucous membrane of digestive system to tolerate the thermogenic effect of anti-obesity herbs. The appetite lowering herbs also possess the property to lower the serum cholesterol levels in the blood which is an added advantage. The appetite lowering composition works best when consumed within 30 minutes before meals and the calorie burning composition does wonders when consumed within 2 hours after meals. The calorie burning composition otherwise may create some side effects like heart-burn, headache and regurgitation of food but the appetite lowering formula guards the possible unwanted effects. Thus a two way anti-obesity treatment has no side effects but added side benefits while treating obesity.

Why such formulations cause weight gain when the treatment is discontinued? Most of the anti-obesity products possess only thermogenic properties to achieve lipolytic results. As seen earlier, they also stimulate the enzyme secretions. While the treatment is in progress, they inhibit the absorption of fats and effective eliminate it from the body. The effect on the physiological function remains constant. When an individual discontinues the treatment, the accelerated enzyme flow remains constant and thereby the appetite increases. It naturally affects the food intake and weight gain restarts.


How can you tackle obesity?
It is observed that many people advise obese individuals to reduce the food intake and perform physical exercise rather than taking medicines. Here we need to understand 2 aspects:
1. The obese individual possesses more area in the physiological body where oxygen is needed for tissue survival. It is as simple to understand that a bigger joint family requires more grains and grocery. Hence an obese individual can not enjoy a healthy life without adequate intake. Therefore it is near to impossible for the obese individuals to cut down the intake drastically.
2. About physical exercise: Just imagine a healthy man of 40 years whose height is ideal for his body weight is asked to carry 30 kg of weight and walk for 40 minutes on a plain road or climb stairs on 5th floor. It will be extremely tiring and exhausting for him. Same thing happens with an obese individual. Expecting him to walk for 40 minutes daily or climbing is therefore too strenuous for him. Therefore he needs an assistance of medicinal inputs for physiological balancing of caloric intake and caloric expenditure.
3. Another aspect of obesity is hereditary which is linked to genetics. It is true to some extent but it is also important to understand that specific diet habits and lifestyle remains unchanged in families from generations to generations. Therefore blaming genetics only will not solve the problem.

Scientific perspective of CHR’s Slimming Kit
A set of 3 products formulated scientifically for achieving these benefits in short time span and lead quality life.
a) The first one, LIMIN tablets, helps to limit the intake moderately.
b) The second, CALEX tablets, increases caloric expenditure by enhancing the flow of digestive enzymes.
c) Third, GUDLAX powder, which stimulates the intestinal purging and thereby helps proper emptying of the bowel.
Adipose tissue is like wax which melts on heating and solidifies on cooling. Most of the single formulations used for obesity treatment are thermogenic (heat producing). Therefore they help to melt the fat and thereby help to take care for obesity. Ironically, thermogenic ingredients also possess the property of stimulating digestive enzymes and hence simultaneously increase appetite.
The effect of calorie burning and appetite spur work together. Therefore there are following therapeutic actions in the physiological activity:
* Increase the enzymatic flow in the digestive tract
* Burn some extra calories ingested
* Stimulate appetite
* Cause hyperacidity and heart burn
* Increase in appetite may further boost up food intake and in turn again add some calories.
In order to break this vicious sequence, it is judicious to have a better composition to balance the process appropriately. To understand this phenomenon correctly, one should recall the physiology of digestion and then the correlation of therapeutic activity of LIMIN, CALEX and GUDLAX.
The digestive glands that act first are in the mouth; the salivary glands. Saliva produced by these glands contains an enzyme that begins to digest the starch from food into smaller molecules. An enzyme is a substance that speeds up chemical reactions in the body.
The next set of digestive glands is in the stomach lining. They produce stomach acid and an enzyme that digests protein. A thick mucus layer coats the mucosa and helps keep the acidic digestive juice from dissolving the tissue of the stomach itself. In most people, the stomach mucosa is able to resist the juice, although food and other tissues of the body cannot.
After the stomach empties, the food and juice mixture passes to the small intestine, the juices of two other digestive organs mix with the food. One of these organs, the pancreas, produces a juice that contains a wide array of enzymes to break down the carbohydrate, fat, and protein in food. Other enzymes that are active in the process come from glands in the wall of the intestine.
The second organ, the liver, produces yet another digestive juice—bile. Bile is stored between meals in the gallbladder. At mealtime, it is squeezed out of the gallbladder, through the bile ducts, and into the intestine to mix with the fat in food. The bile acids dissolve fat into the watery contents of the intestine, much like detergents that dissolve grease from a frying pan. After fat is dissolved, it is digested by enzymes from the pancreas and the lining of the intestine.
Herbs rich in fiber bind with the cholesterol and thereby help to eliminate the cholesterol from the alimentary tract. The contents of LIMIN act by this way and help not only to minimize the appetite but also regulate the lipid contents in the blood.
Movement of Food through the System
Several factors affect emptying of the stomach, including the kind of food and the degree of muscle action of the emptying stomach and the small intestine. Carbohydrates, for example, spend the least amount of time in the stomach, while protein stays in the stomach longer, and fats stay for the longest. As the food dissolves into the juices from the pancreas, liver, and intestine, the contents of the intestine are mixed and pushed forward to allow further digestion. Since Fats remain in undigested form for longest time, the possibility of re-absorption is higher. Here comes the role of GUDLAX, which helps to eliminate the bowel contents promptly and thereby successfully achieves the 3rd step of weight management.



Importance of diet and lifestyle: It is needles to emphasize the importance of diet and lifestyle while considering successful conquer in obesity. I am purposely avoiding mentioning things like “stay away from sweets, fried food, chocolates etc.” as these are very common and a schooling child would also know about such suggestions. There are small things making exceptional outcome as far as obesity is concerned.
1. Never consume sweets at the end of meals even if it is routine to have desserts at the end. Principally obesity arises due to extra intake and less expenditure of calories. To understand the idea behind this phenomenon, you can perform an exercise. Consume your usual food and then end with a calculated quantity of sweet. Next day, start your meal with same quantity of sweet and then begin your usual food. You will notice that the food intake will be almost half than your normal intake. This is how you can reduce the caloric intake and immediately start feeling lightness of body.
2. Fruits contain good amount of sugar. The peel of the fruit contains astringent properties which balances the sugar. This arrangement is made by Mother Nature to combat the unwanted effects sugar. Hence, as and when possible, it is recommended to consume fruits along with the outer skin for added health benefits. It is easy to have apple, chickoo, mangoes and some grains with the skin. The concept of consuming brown bread (whole wheat bread) is supportive to this statement. The reason of adding saffron or nutmeg to sweets is to compensate the sugar with little amount of bitter or astringent taste which resists the unwanted effect of sugar.
3. Water is essential component for maintaining the electrolyte balance in the body. It also helps for accelerating the digestive process and proper assimilation of food. Cold water obstructs the flow of digestive enzymes and hence leads to digestive disorders leading to obesity. Therefore if you are serious about slimming, avoid consuming cold water intake or even other chilled beverages unless very essential. Some countries in East serve only warm water to household guests or even in restaurants, which is really a good practice for health conscious individuals.
4. Consuming water at the end of meals also leads to more heaviness in the abdomen. It weakens the concentration of digestive enzymes which slows down the digestive process leading to more accumulation of adipose (fat) tissue. If you are serious about slimming, you may drink little amount of water at the beginning of meals.
5. Tea and coffee is offered several times for any walk-in visitor in office or at home. While offering, we also have a tendency to share little amount each time. The sugar intake with such numerous times may lead to high caloric intake unknowingly which may become major health issue in long-term.
6. Avoid sleeping immediately after meals. The calories consumed need mild physical exercise when the stomach is full. Taking rest after meals leads to weight gain.
7. Early to bed and early to rise, that’s the way to be healthy, wealthy and wise. Even if the proverb is pretty old, it is true and good to follow. It is observed that most of the obese people have late sleeping habit and hence they get-up quite late.
8. Milk and other dairy products have substantial amount of proteins, fats and carbohydrates. These nutrients get converted to fats easily if the body has excess of storage. In short, better to be vegan for slimming.
9. Human body is created by the creator of nature for consuming vegetarian food only. After in-depth study of human physiology, it is evident that man is born to be herbivorous. If at all you are fond of Non-vegetarian food, consume it in moderation, once or maximum twice in a week and that too only during lunch.
10. Sedentary lifestyle is yet another cause of obesity. Keep working, be active, avoid laziness in life which will keep you healthy and fit.
11. Sleeping during day time is extremely unhealthy. It is not only bad for obesity but can lead to many other health complications.
12. The sense of fullness of stomach is signaled by the brain and hence the brain gives the instructions to the body to stop taking food. This sensation is passed on by the hypothalamus of the brain after about 10 to 15 minutes of the capacity of the stomach. Therefore it is good to wait for some time after certain quantity of food intake. The brain will then direct the sense of satiety and prohibit you to accept more food.
13. Form a habit of limited intake. This is especially for those who have the habit for eating huge amount of food. If you gradually reduce your intake, your body will get used to it and then without feeling of weakness, you will succeed in achieving the sense of lightness of the body.
14. There are many controversies about number of intakes in a day. It is a sincere attempt to explain you the right way for better health. Do not keep starving more than a time span of 8 hours and avoid repeat food intake within 4 hours after initial intake.
15. Little but regular exercise is most important rather than performing rigorous exercise for body building. It is observed that apparently healthy and muscular people (those who are keen on body building) have low immunity. They have weak bones and even minor accidents can cause fractures very soon in them. Their intellectual excellence is also seldom seen. They suffer from frequent digestive upsets with negligible changes in food habits. The reason is that the nutritional constituents are utilized by the muscular tissue and other systems in the body remain unattended and remain undernourished. Whereas, individuals performing little but regular exercise have better health profile.
Last but not the least, one should understand that medicines contribute only 5% to health but good diet and regular exercise contributes 95%. Hence it is irrational to depend on medication for health concerns, whether synthetic modern medicines, homoeopathic, Ayurvedic or any other branch of medicine in the world. Ayurveda has identified many such formulations and the summary of the studies is mentioned in the original texts of Ayurveda. Modern research is simply trying to find the mode of action of the herbs and then get a satisfaction of a step of achievement. It is rather impossible for the most sophisticated research laboratories in the world to recognize that how Ayurvedic scientists of the then time would have conducted research activities and gathered such a treasury of knowledge for mankind.

Author
Dr. Santosh Jalukar

I am so fat. My life has changed since I gained weight. There is almost a universal anxiety about weight. Even if you have a family history of obesity, for instance, don’t accept your obesity whole heartedly.
If you tried and failed, you are not alone. But that doesn’t mean you will not succeed this time.
Are you obese?
Pay a visit to your mirror as this is the best diagnostic tool. Look at yourself honestly without holding in your stomach. If you dislike what you see, you need to slim down. If you wish to be genuinely honest use caliper for a proper and more objective evaluation. If you don’t have it, try to pinch your waist. If you can grab more than an inch, it may be time to seriously think of loosing weight.

Workable diet:
The first step in successful dieting is developing right and positive attitude. Diet is a way of limiting the number of calories you consume every day. It is a tool that assists you in reaching your desired weight. This tool should not be treated as a punishment for crime of being overweight.
Second step in successful dieting is to selecting the right diet. Sometimes it is seen that people who want to shed weight quickly go for a very low calorie diet. Initially they do loose some weight quickly, but than they run into trouble. After prolong starvation they stop loosing weight. The question arises here that why it happens? It is believed that if you drastically cut down on diet. Your metabolism slows down and your body doesn’t burn those calories you feed in. The most hazardous factor of this is that you loose muscle instead of fat. But if you go off the, diet you gain weight back more quickly and that too in the shape of fat not as muscles. And after some time you are fatter than before, you may look older also. So forget crash dieting as too few calories cause the metabolism to rebel and after going of it will cause bingeing.

Foods to limit: Precaution is always better than cure, so first we will discuss the dietary ingredients which should be avoided-

Fats and fried food: It is normally seen that common man who is weight conscious always tries to find substitute for sugar when he really needs a substitute for fat, as fats are the highest source for calories. So the intelligence is to reduce fat content from diet, not the sugar.

Sugar and sweets: you probably are aware that sweets are fattening. Sugar based foods are poor source other nutrients. If we assess it technically, these are empty calories. Simple sugars just stimulate secretion of insulin and thus they stimulate our hunger. Since insulin is related to hunger so you will be hungry in less time.

Protein in diet: The issue regarding protein consumption is a bit confusing all over the world. It is a fact that protein is just required to repair and to build new tissues. It should be kept in mind that we don’t need much protein in routine as we think. It is a proven fact that excessive protein consumed turns into fat. It is observed that it should not be more than 12 to 15 percent of total food intake.

Alcohol: Most of the alcoholic beverages are high in calories. This statement should always be kept in mind. But it is more harmful because of it is an appetizer. That is why people eat abruptly after consumption of alcoholic drinks.

Increase intake of these: There are certain edibles which help us in keeping weight under control. So start eating them quickly-

Fiber rich food: This is the one content of food we don’t relish to have. But it is a super food. Recent researches have proved that it can fight against diabetes, heart disease, cancers of intestines, tooth decay, constipation and obesity. Persons who are non-vegetarians should immediately start switching over to vegetarianism as you are not eating fiber at all. The fiber present in wheat floor gives feeling of fullness as it starts swelling due to tendency of absorbing water. And this fiber present not only helps to control tendency of habitual constipation but helps to smooth evacuation. So it is wise to go for foods which are high in fiber content: bran, peas, brown rice and cleaned but unpeeled potatoes and apples.

Fruits: It is always wise to pacify your craving for sweets with fruits and other foods which are naturally sweet. Natural sweets are low in calories and high in nutrients. Fruits are also a good source of natural fiber and micro nutrients essential for well being of our system. So avoid toffee, chocolate bars, burfy, rasgulla, gulabjamun, jalebi and other popular Indian sweets.

Change your habits: If eating less and exercising more were easy tasks, perhaps everybody has done this. In Practical life, it is seen that these are the habits we grow gradually over a period of 6 to 10 years and if we wish to change them overnight, is very difficult. But if we decide once to change these gradually, is possible. Here are some simple suggestions:

- Good eating habits, proper food and good exercise, all three are equally important.
- Identify first of what triggers your desire to eat. Start ignoring that.
- Avoid buying your favorite dish and keeping in your refrigerator.
- Gradually try to neglect favorite food article or try to avoid for some time or days.
- Stop buying ready to eat food, go for the food which needs cocking.
- Don’t eat while watching, reading, talking and playing as it will land you in overeating.
- Eat small bites and chew longer and let your taste buds to experience the real taste of it.
- Try to avoid sitting in the same place every time as it aggravate your hunger.
- Don’t clean your plate. Leave some for birds and pets.
- Be focused and add some more dos and don’ts to this list to be a winner this time.
- Drink a glass of water or eat salad of mixed vegetables before lunch or dinner.
- Don’t eat when you are extremely hungry, go for a walk instead.
- Talk to others who also are struggling to loose weight.
- Reward yourself if you are slimming down. Buy new outfit or go on vacations.
- Manage your stress as people under stress eat more to relieve it.

Start exercising: Exercise may be as important to weight loss as diet control. Begin to exercise as this is a major element in losing weight. Researches of modern times have proved that exercisers can lose weight without even dieting. Exercise provides the tools you need in day-to-day life as it helps counter emotional triggers. Think positive, behave positive and stay positive. Always remember that it is better to increase physical activity to control excess calories than to reduce energy intake. And of course, the most obvious benefit of exercise is that it burns calories.

Choose the right exercise: There is one exercise everyone can try without investing much and that is walking. You don’t need any expansive equipments or gadgets and without joining a health club. Simple walking burns sufficient amount of calories required for losing weight and body shaping. This is effective for all age groups of men, woman and children. You can gradually increase the distance and speed as per your stamina to get desired results. If you are not interested in it opt for cycling or swimming. Another way to get more exercise is to make part of your daily routine. Start using stairs instead of escalators, avoid car for short distances, park your car in far corner and take your dog for a run. All is up to you, once you decide to infuse exercise in your life.

Yoga: Join nearby group or contact some expert and start practicing yoga postures as they also help to reduce that unwanted flab from your tummy. Deep breathing techniques are also useful to control weight but should be learned well under expert’s supervision.

This article in nutshell:
- Obesity is not accepted even if you have a family history of it.
- Your mirror is best diagnosing tool, that you are obese.
- Start controlling yourself from eating your favorite food items.
- Want to eat sweets. Eat fruits as they are more nutritious.
- Manage your stress. Stressed people eat more.
- Start exercising as early as possible. Walking is good option.
- Exercising is better than diet control. Too few calories are not good in long term.
- Eat slowly, chew completely and enjoy your food fully.
- Increase fiber intake to get good results from your same diet.
- Start walking for small distances and than gradually increase the distance and speed.

YOGIC DIET: HEALTHY EATING

World Now Knows: Vegetarian Food Is Ideal and The Best




Healthy eating is not about strict nutrition philosophies, staying unrealistically thin with zero figures or depriving yourself of the foods you relish... Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.
Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as hypertension, heart disease, diabetes and cancer, and Obesity. Expand your range of healthy choices to include a variety of delicious foods. We need more than 40 different nutrients for good health and no single food can supply them all. That's why consumption of a wide variety of foods is necessary for good health and any food can be enjoyed as part of a healthy diet. Some studies have linked dietary variety with longevity. In any event, choosing a variety of foods adds to the enjoyment of meals and snacks. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.

Basic principles

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
Don’t be too fussy. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart. Limit your intake wherever you can and balance your diet.
Be physically active and spend energy. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
How to eat
Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.
• Take time to chew your food: Chew your food slowly to make it digestible. Never gulp or be in hurry to eat.
• Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Talk some thing interesting and try to sit with your family and friends when you eat.
• Listen to your body: Ask yourself if you are really hungry, and stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”! It is always better to eat little less than what gives you feeling of fullness. Hot food is always better- more digestible, more satisfying.
• Eat early, eat often: Starting your day with a healthy fulsome breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks. Diabetic patients must essentially eat small but frequently.

Healthy Eating:
Locally-grown food is fresher than what you'll find in the supermarket, which means that is tastier and more nutritious. And since the food travels a shorter distance to get to you, it is better for the environment and helps us reduce our dependence on foreign oil. Buying local food also supports your local economy. T
Balanced Food
Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber and vitamins to sustain a healthy body. But what are good carb, protein, and fat choices for developing your own healthy eating plan?
Carbohydrates
Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.
• Bad carbs are foods that have been “stripped” or processed in order to make cooking fast and easy, like white flour (maida), refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which can lead to weight gain and harmful to diabetics.
• Good carbs can’t be digested easily. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.
Fiber
Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy
diet by:
• Helping you feel fuller faster and longer, which can help prevent overeating.
• Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.
• Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.
Two types of fiber are soluble and insoluble:
• Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
• Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.
A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.
Protein
During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going.
 A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.
• An incomplete protein source is one that is low in one or more of the des the Omega-3 group of fatty acids which your body can’t make and are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts.
How much fat is too much? It depends on your lifestyle, your weight, your age and most importantly the state of your health. Recommended fat intake is:
• Keep total fat intake to 20-35% of calories
• Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
• Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
• Limit cholesterol to 300 mg per day, less if you have diabetes.
Food Pyramid
Food Pyramid gives a clear picture as to how you must balance your food to remain healthy.




Food Pyramid





Vegetables and Fruits: Vitamin, Antioxidant and fiber powerhouses


Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.
Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.
Go for the Brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants - mustard greens, butternut squash and sweet potatoes are several excellent choices. For fruits, choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.Tomatoes is rich in antioxidants. It contains lycopene which is extremely useful to prevent prostate cancer and Age Related Macular Degeneration of eyes. Garlic and Onion are loaded with phytochemicals, prevent cancer, decreases bad cholesterol and prevents heart diseases. Spinach is one of the most nutrient food. It is a rich source of folic acid, which helps fight cancer, heart diseases and mental disorders.Lutein, the main pigment found in spinach can protect our vision.
Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried curries or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.
Whole Grains for long-lasting, healthy carbohydrate energy
In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.
Make sure you're really getting whole grains. The words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources of whole grains are dark breads, whole wheat, brown rice, oatmeal, barley, millet, toasted wheat cereals.
Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain. Avoid Fast foods may it be Pizza, Patties, Burger, Noodles, Magi or Pasta.
Healthy Fats and Oils to support brain and body functions
Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, mackerel, anchovies, sardines, and some cold water fish oil supplements. Vegetarians can have Omega-3 from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu.
Proteins for Vegetarians:
Beans, nuts, nut butters, Walnuts, black beans, lentils, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal
Avoid: Salted or sugary nuts; refried beans.
Dairy products and other sources for calcium and vitamin D
Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables as well as in dried beans and legumes. Lemon juice when mixed with cooked vegetables, leads to better absorption of iron and prevents anemia.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet. If you are Non vegetarian and a lady, be more careful about calcium deficiency.
Choose non-fat or low-fat dairy products. If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt. Avoid full-fat dairy products. Cow’s milk is safer than the buffalo.
Be cautious about all white things: Sugar, Salt and Butter.
Soft Drinks and Sweets
Enjoy sweets as an occasional treat, but keep sugary soft drinks to a minimum – they are an easy way to pack calories and chemicals into your diet without even noticing it. Cokes & Colas must be No? No? And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages.
Salt
Limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day. Remember that the normal amount of salt in food items is sufficient for the health of a person. Most of the salt that we use to garnish is extra and can be a cause of hypertension. Low salt food is always better especially in old age.
Vitamins & Supplements
Get most of your vitamins and minerals from foods, not from supplements. Supplements cannot always substitute for a healthy diet comprising of green vegetables and fruits, which supplies nutrients and other compounds besides vitamins and minerals. A well-balanced diet usually provides the right amount and type of vitamins and minerals, but young children, pregnant women, older people and individuals with specific health conditions or concerns may benefit from additional vitamins and minerals in their diet. Antioxidants namely Vit A, natural carotenoids,Vitamin C, E, B12, lysine, arginine, selenium, copper, Zink, reduced glutathione, etc are useful to combat the oxidants liberated in the body due to oxidative processes in every part of the body, specifically in the GIT tract due to consuming rich fried and non-vegetarian food.
Lutein and zeazanthine are specific antioxidants indicated in Age Related Macular Degeneration.




The yogic diet is a vegetarian one, consisting of pure, simple, natural foods which are easily digested and promote health. Simple meals aid the digestion and assimilation of foods. Nutritional requirements fall under six categories:
Protein, Carbohydrates, Minerals, Fats, Vitamins and Antioxidants
One should have reasonable knowledge of dietetics in order to balance the diet. Eating foods first-hand from nature, grown in fertile soil (preferably organic, free from chemicals and pesticides) will help ensure a better supply of these nutritional needs. Processing, refining and overcooking destroy much food value.
Many people worry about whether they are getting enough protein, but neglect other factors. The quality of the protein is more important than the quantity alone. Dairy products, legumes, nuts and beans, dry fruits etc provide vegetarians an adequate supply of quality proteins. Depending more on animal food, may provide quantitatively larger protein causing deprivation of calcium resulting in its deficiency and consequent complication i.e., osteoporosis.
We must understand that the purpose of eating is to provide us lifeforce, or Prana, the vital life energy. The Yogic Diet Mantra is ‘simple diet of natural fresh foods’.
However, the true Yogic diet is actually even more selective than this. The Yogi is concerned with the subtle effect that food has on his mind and astral body. He therefore avoids foods which are overly stimulating, preferring those which render the mind calm and the intellect sharp. One who seriously takes to the path of Yoga would avoid ingesting meats, fish, eggs, onions, garlic, coffee, tea (except herbal), alcohol and drugs. Any change in diet should be made gradually. Start by substituting larger portions of vegetables, grains, seeds and nuts until

Finally all flesh products have been completely eliminated from the diet. The Yogic diet will help you attain a high standard of health, keen intellect and serenity of mind.
Remember: Excess of even most nutritious food is bad, may it be tomatoes, cabbage, soyabeans, peanuts, fish or sprouts. Excess of tomatoes may cause urinary stones; cabbage rich in antioxidants and phytonutrients may cause iron deficiency and gastric disorders; soyabeans which is a vegetarian’s answer to animal proteins, when taken raw can cause thyroid suppression (due to goitrogens), flatulence and nausea; peanuts contain healthy fats which reduce triglycerides but they contain omega-6 fats which when taken in excess distort the omega-3 and omega-6 ratio which can facilitate Alzheimer’s, rheumatoid arthritis and diabetes; fish which are rich in omega fatty acids are known for anti-aging properties, contain methyl mercury which can cause neurological problem; and even the raw sprouts which are favourite of weight watchers and are rich in fibre and excellent source of vitamin B and C can cause digestive problems.
Know About Cholesterol and Triglyceride
Know knowledge is complete till you know something about lipids and their merits and demerits
What is Cholesterol and how much is good?
Knowledge about ideal diet is incomplete till one knows all about cholesterol.
Cholesterol has an important task in our body to carry out a variety of biological processes, but if you have too much of it in the body, it can potentially cause heart disease. It would seem that cholesterol has been demonized with good reason, yet our bodies cannot live without the soft, waxy stuff. Cholesterol is present in every cell and promotes hormone production, digestion, and the conversion of sunlight into vitamin D. Approximately 75% of the cholesterol present within the blood is produced by the liver, while the remaining cholesterol present is derived from diet.
The worst problem with high cholesterol is that you usually don't even know you have it, unless you've had your cholesterol recently tested.
There are many factors that can place you at risk for having high cholesterol, including your age, certain diseases, diet and lifestyle. Leading a sedentary lifestyle that consists of high-fat foods and no exercise or no yoga can contribute to having high cholesterol levels. Additionally, having a family history of high cholesterol, such as a parent or sibling being diagnosed with high cholesterol levels, also places you at risk of having this condition. Knowing your risks for high cholesterol can help you to address — and in some cases, correct — them by diet modification, exercise or more intensive yoga before they lead to further complications.
Cholesterol problems can affect anyone. Monitoring cholesterol levels is crucial because individuals with unhealthy cholesterol levels typically do not develop specific symptoms. High cholesterol, which is defined as a total cholesterol level greater than 240 milligrams per deciliter (mg/dL), is much more common than very low levels. The target cholesterol level for a normal, healthy adult is below 200 mg/dL, while levels between 200 mg/dL and 239 mg/dL are considered borderline high. Current guidelines recommend even lower normal levels and healthy adults must get their cholesterol levels checked at least once every two years.
Individuals with elevated total cholesterol or LDL levels have a significantly increased risk for developing heart disease, which is the number one cause of death in the world. Approximately 25.6 million adults are diagnosed with heart disease annually in USA, resulting in 650,000 deaths each year. Several tests are used to evaluate cholesterol levels in the blood. The simplest test measures total cholesterol, which is the combined levels of LDL ("bad cholesterol), HDL ("good cholesterol"), and triglycerides (the main form of body fat). A lipid profile test, which is performed after 12 hours of fasting, provides a detailed breakdown of cholesterol levels by lipid type (LDL, HDL and triglycerides).
Current healthy cholesterol level guidelines recommend:
• LDL ("bad cholesterol"): Levels below 100 mg/dL are considered healthy. Levels above 190 mg/dL are unhealthy.
• HDL ("good cholesterol"): Levels above 60 mg/dL are healthy. Levels below 40 mg/dL are unhealthy.
• Triglycerides: Levels below 150 mg/dL are healthy. Levels above 500 mg/dL are unhealthy.
HDL cholesterol -- the "good cholesterol" -- works like a cleanup crew in the bloodstream by ferrying "bad cholesterol" (LDL) to the liver for safe disposal. That means higher HDL levels are good for the heart.
Maintaining a healthy level of cholesterol is important for maintaining a healthy heart. According to the National Cholesterol Education Program (NCEP), an initiative of the National Heart, Lung, and Blood Institute, high total cholesterol levels are particularly dangerous for individuals who smoke. Additionally, individuals who are diabetic or obese, or have low HDL cholesterol, high blood pressure, or a family history of heart disease, should strive to maintain healthy cholesterol levels.
Approximately 7 in every 1,000 adults suffer from familial hypercholesterolemia, a genetic condition that can elevate cholesterol levels to two times the normal level.
In addition to lifestyle and overall health, age is also a risk factor for developing high cholesterol. Older individuals, particularly men over 45 years of age and women over 55 years of age, are more likely to see their cholesterol levels increase because their bodies are not as efficient at processing and excreting cholesterol. In fact, men with high cholesterol levels often have their first heart attack when they are between 40 to 50 years of age.
However, even young people are not immune to the dangers of high cholesterol. Researchers have found that fatty plaques of cholesterol can actually begin forming well before adulthood, leading to narrowed arteries and, potentially, a heart attack or stroke.
In most cases, changes in diet and increased exercise are the first response to lowering high cholesterol levels. The NCEP recommends getting at least 30 minutes of exercise or yoga every day. It is important to choose an activity that you will enjoy and stick with. Dancing, brisk walking, bicycling and even vigorous gardening or Yoga or anything that gets the heart rate up, can all be great ways to enjoy the time you spend exercising. If you get bored with an activity, just switch to something else. Remember, the intensity of the workout does not matter as much as the duration of the exercise you are doing. In other words, your 30+ minutes a day of Yoga or other exercise are beneficial whether you spend them jumping over hurdles or walking the dog -- so do something you will enjoy on a regular basis. In many studies, it took as little as 12 weeks to see an increase in HDL and a sharp drop in triglycerides. The most significant results in other measures, such as LDL, were seen after 20 weeks or more, when notable weight loss had occurred.
Other recommended strategies include avoiding saturated fats and cholesterol, and maintaining a healthy weight. Trans-fats (hydrogenated oils and fats), namely Dalda, vanaspati Rath etc must be totally avoided.Trans fats are used in fast foods. Authors League (HEAL) in 2007 found that the trans-fatty acids in French fries is 4.2% - 6.1%, it is 9.5% in bhatura, 7.8% in parantha and 7.6% each in puri and tikkis. It is predicted that by 2010, 60 percent of world’s heart patients shall be in India. Obesity often leads to elevated total cholesterol levels because excess body fat can increase the concentration of cholesterol and triglycerides within the blood.
Foods that have been shown to reduce cholesterol include fish, walnuts and other nuts, oatmeal, psyllium (and other soluble fibers) and foods fortified with plant sterols or stanols. Foods to avoid if you have high cholesterol levels include white bread, white potatoes, and white rice, whole-fat dairy products, and any highly processed sugars or flours.
However, if lifestyle changes alone are not effective, your doctor may prescribe a particular class of drugs known as statins, which help reduce LDL and triglyceride levels and increase HDL levels. Statins, the most widely prescribed class of cholesterol-lowering drugs, act by by inhibiting cholesterol production within the liver. Your doctor may prescribe one of many available statin medications: Lipitor (atorvastatin), Zocor (simvastatin), Mevacor (lovastatin), Lescol (fluvastatin), Crestor (rosuvastatin) or Pravachol (pravastatin).





Eat To live. Not Live To Eat and Be Your Own Enemy

Exercise prescription for fitness
In this mechanised world the only muscles we are using are our fingers for various controls.
The only weight we are carrying is our own body weight.
In all, a sedentary lifestyle accounts for some 250,000 premature deaths annually

At any age of life exercise makes an integral part of physical as well as emotional and psychological fitness.But exercise has to be integrated into our daily life as much as we are brushing our teeth daily.
THE BENEFITS OF EXERCISE IN A NUTSHELL
• Even in the elderly woman, exercise can attenuate certain effects of aging and sedentary
lifestyles.
• Regular exercise may decrease the incidence and severity of hot flashes, which occur in
75% of menopausal women. Menopausal women typically benefit most from exercise in
combination with estrogen replacement therapy.
• Weight-bearing exercise, resistance training and high-intensity fitness regimens can reduce a
woman's risk of fractures and help retard sarcopenia.
• Cardiovascular effects of exercise are also dramatic, as studies have shown that perimenopausal
women who are more physically active and gain less weight have lower elevations of LDL,
total cholesterol and triglycerides than their heavier, less active counterparts.
Components of fitness are
 Cardiorespiratory fitness
 Weight control and fat distribution and body composition
 Muscular strength
 Endurance,
 Flexibility


Various types of exercises are:
 Stretching exercises
 Toning exercises
 range of movement exercises
 strength building exercises and resistance exercises to increase BMD and decrease sarcopenia
 meditation or relaxing exercises
some precautions while doing exercises are
1. Warm up is must
2. Take plenty of water
3. Room temp should not be very hot
4. Switch on the music to enjoy your exercise
5. Vary your exercises so that you are not bored
6. Make a group and enjoy your exercise and be cheerful.
7. First learn proper way of doing exercise and then slowly you can add weights
8. DON’T GIVE UP ! RESULT WOULD COME SLOWLY BUT WOULD COME DEFINITELY.
9. Intensity of exercise can be measured by various means:
• Talk test
• 2. Heart rate test
• 3. Borg rating of perceived exertion (RPE) scale
• 4. MET Test.
Heart rate test is easy to use and is calculated form MHR
.MHR (maximum heart rate is 220-age in years and targeted heart rate for moderate exercise should be 60 -80 % of your MHR and for severe intensity of exercise it can be 85-90% of MHR
10.When ever you start exercising first thing is to do warm up and this can be done either by cycling or treadmill walking or just by stretching the group of muscles you are going to exercise.
11.Take lots of water inbetween,
12.learn proper technique of doing these exercises and exercise whole body , but in one day you can do one or two group of exercises.
In this session we would tell about leg execises which can be done at home.

Warm up
If you are doing with tread mill see to it that the surface is not inclined.Warm up can be by simple walking even.or by sationary cycling for 5- 10min.
If you have to lose weight then these execises can be for longer period like 15-20 min.but for toning up and strength building warm up 5-10 min. is ok.
Walking as an exercise



Walking to be effective has to be at a brisk pace. Slow walking does not give any benefits of weight losing or even for cardioprotection.you should do at a pace that you are barely able to talk.
Foot wear should be proper and ideally it should not be on hard surface.




Stretching is a vital component of any exercise program. A brief stretch after any workout is a nice way to relax-and it helps prevent injury and maintain flexibility. Furthermore,stretching helps reduce back pain from osteoporosis, as well as other aches and pains.
Leg exercises
Leg exercises should be done to strengthen your all leg muscles and give them full range of motion and some of these exercises are following which can be done at home.



HAMSTRING STRETCH

Sitting on the ground, with one leg straight and the other one comfortably bent in front of your body, bend at the waist and lean forward, keeping your back as straight as possible and don’t arch it. Reach with your arms towards the foot until a stretch is felt under your thigh. Hold each stretch for a minimum of 30 seconds, any less than 15 seconds and the muscle will not conform to the new increase in length. Do 3 reps, 3-6 times a day. Any pain you feel with this exercise should only be a local stretching sensation to the back of your thigh area, without aggravating your condition.




Gluteus Stretch
Lying down on your back, bend your right knee, and place your left leg over the right leg, resting the outside of the left ankle slightly above the right knee. Place your right hand around the outside of your right thigh and place the left hand around the inside of your right thigh. Lock the two hands together. Now pull forward towards your chest to achieve a stretch in the left gluteus portion of your buttocks. Do the exact opposite to achieve a stretch of the right gluteus portion of the buttocks. Hold each stretch for a minimum of 30 seconds, any less than 15 seconds and the muscle will not conform to the new increase in length. Do 3 reps, 3-6 times a day. Any pain you feel with this exercise should only be a local stretching sensation to the back of your thigh and buttocks area, without aggravating your condition.



Calf Stretch
Start with stretching the right Gastrocnemius portion of the right calf area. While standing, place your right leg in front of you and your left foot directly behind you. Place the toes of your right forefoot up against a door or other flat wall surface, keeping your heel down to the floor. Lean against a wall or other stationary object, both palms against the object. The leg you want to stretch is back, several feet from the wall, your heel firmly positioned on the floor. Your other leg is flexed about halfway between your back leg and the wall. Start with your back straight and gradually lunge forward until you feel the stretch in your calf. "It is important to keep your back foot straight and angled 90 degrees from the wall," . Hold each stretch for a minimum of 30 seconds. Any less than 15 seconds and the muscle will not conform to the new increase in length. Do 3 reps, 3-6 times a day. Any pain you feel with this exercise should only be a local stretching sensation to the calf area of the leg, without aggravating your condition.

Quadriceps Stretch
Start with stretching the left Quadriceps muscle. While standing hold a solid surface for support and bend back your left leg. Grab your left ankle and pull that foot to your left buttocks while simultaneously pulling your left thigh backwards while keeping your back straight. Pulling your thigh backwards is a very important part of this stretch, as it will place the stretch in the mid-thigh instead of overloading the pressure on the knee. Do the exact opposite to achieve a stretch of the right Psoas portion of your front upper thigh area. Hold each stretch for a minimum of 30 seconds. Any less than 15 seconds and the muscle will not conform to the new increase in length. Do 3 reps, 3-6 times a day. Any pain you feel with this exercise should only be a local stretching sensation to the Quadriceps muscle area of the upper thigh, without aggravating your condition.






Inner side of thigh muscles stretch or adductor stretch

Our muscles do not work alone when we perform certain exercises. Our adductor muscles are working simultaneously with others while doing squats, leg presses, or lunges. Make sure that your adductor muscles are in their good condition everytime you perform stretching activities.
To stretch the groin simply place the feet together pull in toward yourself grab onto your ankles and apply force with your elbows down on your legs. If your doing this stretch correctly you'll feel a pulling on your upper inner thigh.






Front Lunge
The lunge is a dynamic exercise that targets the muscles of the thighs, back, and buttocks,
strengthening the bones in the hip and spine. The wide leg squat addresses the same muscles,
but the lunge includes balance and coordination as well.
Starting position: Stand next to table or counter with your feet hip-width apart, knees
slightly bent. Lightly hold on to the counter with one hand.
1-2-3-Forward: Take a large step forward with your right leg. Land on the heel of your right foot, and then roll your foot forward until it is fl at on the fl oor. Keeping your body erect, bent both knees so that your hips drop straight down. Your front thigh should be almost parallel to the floor, and the knee of your back leg should approach the floor. The knee of your forward leg should be over your ankle, not past your toes. The heel of your back leg will come off the floor. Your weight will be equally distributed between your front foot and the ball of your back
foot.
This exercise can be done with holding free weights in your hands, and as your strength goes on increasing you can increase weights or you can do with weights attached to a barbell and barbell is held at the upper part of your back.



Pause for a Breath
Return: Push back forcefully with the front leg to return to the starting position.
Pause for a breath, and then repeat the move.
Reps and Sets: Alternate legs as you step forward until you have done 8 reps with each leg – this
is 1 set. Rest for a minute or two and do a second set.
This exercise can be done without weights or slowly you can add weights.

Wide Leg Squat
It strengthens the muscles of your front, back, and inner thigh as well as your buttocks and the hip-bones, i.e.hamstrings, quadriceps and gluteus muscles.
Stand about 6 inches in front of the chair with your feet a little wider than shoulder-width apart. Take a deep breath and flex your knees and then aim your buttocks back and slowly lower yourself into the chair. Your knees should remain above your ankles;your knees should never go beyond your toes.
Pause, and slowly stand. Then repeat the move 8–10 times and three sets of same repetitions.