Year 2020 was ended and we look back to scrutinize all the events that made this year the way it is. Let’s begin 2021 with Health, happiness, accomplishment and self-growth through Wellness Sutra. When you look closer, you understand that whatever the events were, there was something constant in all of them and that is You. And be it any situation, if you were in your physical & mental best the situation would have taken a whole different course. The situation went way beyond your threshold hence you conclude that as a bad day. Instead if you were in a calm, stress free state of mind and energetic enough to take up any task then that is some accomplishment.

For this year let your priority be YOURSELF and how you take care your physical, mental, social and spiritual growth. Below are the 5 simple yet effective ways to kick start this year through wellness sutra.

1. CHOOSE THE RIGHT FOOD

According to Ayurveda, One of the three pillars of life is Food and thus emphasizes proper dietary habits. Diet means something actually about what you eat, how much you eat and most importantly HOW YOU EAT.

Good nutrition is eating the proper wholesome food, with the right beverage,  amount of food(Not excess), at the right time, and in the right frame of mind.

Eating right is an art which when practiced can make you the ruler of your health and well being with wellness sutra. There are few handpicked tips for quality, quantity and method of eating that  helps you to take the right diet.

2. MANAGE STRESS

Stress is a state of mental and physical pressure resulting in increased quantities of the chemicals cortisol, adrenaline and noradrenaline, which trigger a higher heart rate, and sweating:

Long term stress Weaken Immune System, cause Hypertension, Headaches, Depression, Heart Diseases, Gastrointestinal problems or  Accelerated aging.

Listening to Music, massages, Spend quality time with loved ones  and practice the art of letting go any frustration to stay calm.

3. SLEEP ADEQUATE

Sleep related problem play a role in number of human disorders. Lack of sleep results in physiological effects like – Diabetes, effect on brain, growth, healing process, obesity, impairment of ability on work attention and memory.

Regularize sleep habits with A quite sleep environment for 6-8 hours. A glass of milk or Ayurveda Massages and Shirodhara therapies, Light soothing music or Aroma therapies helps to improve sleeplessness.

4. EXERCISE RIGHT

Our bodies are meant to move. Regular exercise is good for physical fitness and health.  If you don’t use your muscles, you lose it. The muscles become flabby and weak. Joints get stiff and easily injured. Lungs, heart, liver, intestine won’t work efficiently leading to many metabolic disorders and weight gain too. A short run or brisk walk for 30 minutes will take you a long way in keeping the energy level high and to stay fresh and vibrant throughout the day. Yoga is also a great option to look for as it not only helps in toning your body but also keeps your mind calm and focused. Gym, swimming, dancing, hiking or any other physical activities should be part of our routine.

5. PRACTICE MINDFULNESS

If you would have observed when you are in a happy state of mind something in you expands and when stressed or when you feel a lack something shrinks within you. And that is none other than your inner consciousness. Practicing mindfulness and gratitude brings happiness and expands your consciousness. Every morning before getting out of bed, find a reason to be thankful for.

This year start a healthy morning routine that  will keep you going for the rest of the day.

Start your daily routine with a glass of warm water. Practices like oil pulling, jail nethi etc are great additions that can be planned for a morning routine.

FINALLY INVEST IN HEALTH – Understand your body needs and plan for a retreat to rejuvenate and replenish yourself. Undergoing a detoxification process once or twice a year helps in keeping all kind of lifestyle diseases at bay and also keeps you young and happy.

For this year let your priority be YOURSELF and how you take care your physical, mental, social and spiritual growth. Below are the 5 simple yet effective ways to kick start this year through wellness.

Menopause is physiological changes certainly with few emotional disturbances. Menopause can be simply defined as the end of the last menstrual period. This natural transition generally occurs at the age of 45-55 years.

When the ovaries no longer respond to the hormones, they fail to release an egg each month and to produce the female sex hormones oestrogen and progesterone. The fall in the levels of these hormones in the bloodstream gives rise to the symptoms of menopause.

Women experience the symptoms of menopause for several years up to menopause itself. This is called the ‘Climacteric’, or ‘Pre-Menopause’, and represents the gradual decline in the normal function of the ovaries. Menstrual periods become erratic both in spacing and amount. During those months or years leading up to menopause, a woman experiences various symptoms.

Signs and Symptoms

• Irregular periods
• Vaginal dryness
• Hot flashes
• Night sweats
• Sleep problems
• Mood changes
• Weight gain and slowed metabolism
• Thinning hair and dry skin
• Loss of breast fullness and
• Psychological symptoms like Depression, mood swings, tiredness or headaches are also quite common.

However Forgetfulness or irritability if present can be distressing  not only to her but even to her family.

In Ayurveda, menopause is just dealt as a natural effect of aging and not considered as a disease or disorder. Moreover there are very few references that can be related to menopause or “Rajo Nivrutti” is said to have the predominance of vata dosha and  the symptoms of menopause are quite similar to the symptoms seen when the Vata Dosha increases and upsets the normal balance of the body.

Menopausal symptoms like depression, anxiety, insomnia, osteoporosis, dry skin are closely related to increased vata. However the imbalance among other doshas also shows certain symptoms. Women with anger and hot flushes have excessive pitta. Listlessness, weight gain, slow metabolism and feelings of mental and physical heaviness are seen in excessive kapha conditions.

As said earlier, Fluctuating hormones especially, the reducing oestrogen level result in many unfavourable symptoms like irregular cycles sometimes with abnormally heavy bleeding hot flashes, dryness in vagina, loss of bladder strength, skin changes, insomnia, mood swings etc.

Not only that they also increases the risk of osteoporosis, heart diseases, high cholesterol, stroke, certain cancers during menopause.

Menopause – take it easy and make it easy

Nothing can be as effective as dietary and lifestyle modifications embraced at the right time to assist the changing physiology of your body for an easy menopause.

As Vata will be dominant, measures taken to reduce vata and bring back the doshic balance will prevent most of the premenopausal symptoms.

• Eating the right food is very important. Select a balanced as well as a nutritious diet.
• Stick to warm foods and drinks, maintain regular meal pattern and use spices such as fennel, ginger, cinnamon, fenugreek and cumin in food
• Include milk and milk products and add lot of fruits and vegetables in your diet to supplement calcium, iron, vitamins and minerals.
• Avoid excessive intake of salt, chillies, spices, sour foods, and pickles.
• Decrease intake of caffeine and other stimulants, refined sugar, junk food, cold and carbonated drinks.
• Regular exercise, can improve your health and add years to your life. Exercise strengthens. your bones, increases well being and induces good sleep.
• Take regular oil massages to alleviate vata.
• Practice meditation and yoga to keep yourself calm.
• Watch your weight and lose weight if you think you are overweight.
• Quits smoking and cut down on alcohol as these can be harmful at this stage.

Ayurveda for Menopause

Mainly focused on regulating the hormones, bringing mental calmness and maintaining a normal digestion and other biological functions.

Ayurvedic Panchakarma procedures like vamana, Virechana and Basti for body cleansing along with other supporting therapies like Abhyanga, Swedana, Shirodhara, Patra Pinda Sweda, Udvartana and some specific treatments like Uttarbasti, Yoni Prakshalan & Pichu (Vaginal treatments) are adopted as per the need of each individual to treat and support the changes during menopause.

Herbs like Shatavari, Yastimadhu, Ashoka, Guggulu  helps in healing  as well as Rejuvenation.

Beer belly, Spare tyre are just a few names given to the extra fat layer accumulated around the abdomen. Aside from the amusing nicknames, this kind of fat constitutes a significant health hazard.Abdominal fat raises the risk of cardiovascular disease, diabetes, metabolic syndrome, sleep apnea and certain cancer forms. Practicing yoga asanas regularly helps to lose the fat around the waist and tummy.

How to achieve it?

A work together approach consists of yoga + stretching exercises + eating plan + a more physical activities. This is the most effective approach to achieve well-toned abdomen. You have to be regular in your workout schedule, be aware of what you eat. Also you must develop the discipline of self denial of some very inviting foods to achieve the desired effect.

YOGA ASANAS that burns tummy fat

An ideal eating plan and healthy lifestyle along with a set of Yoga asanas can assure you of the flat belly that you always dream of. These asanas tightens and contracts your upper and lower abs.

A variety of Yoga Asanas help in the reduction of tummy fat greatly such as Dhanurasana, Naukasana, Ushtrasana, Bhujangasana, Ardha halasana, Ardha Matsyendrasana. Twisting exercises stretches the oblique muscles and helps to burn the extra fats from the sides of the abdomen as well as what are deposited in various organs of the body.

Breathing exercises help in reduction of the fat deposits near the stomach region and also provides the lost zeal to the body. As the stomach lifts up and down with continuous breathing exercises, you will discover these simple exercises results in toning the body as well.

Methods

Dhanurasana

• Lie on your stomach together with your feet hip-width apart and your arms by the side of your body.
• Fold your knees and hold your ankles.
• Lift your chest off the bottom by inhale and pull legs up and back.
• Look straight ahead with a smile on your face. Make your lips to match the curve of your body!
• Keep the posture stable while taking note of your breath. Your body is now taut as a bow.
• Continue to possess long deep breaths as you relax during this pose. But don’t get carried away! don’t overdo the stretch.
• Exhale after every 15 -20 seconds, gently move closer your legs and chest to the floor. Release the ankles and relax.

Bhujangasana

• Lie on your stomach together with your toes flat on the bottom and forehead resting on the ground.
• Keep your legs close together, with your feet and heels lightly touching each other.
• Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.
• Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
• Pull your torso back and off the floor with the support of your hands.
• Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back to maximum extend; tilt your head back and look up.
• Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
• Don’t overdo the stretch or overstrain yourself.
• Breathing out, gently bring your abdomen, chest and head back to the ground.

Naukasana

• Lie on your back together with your feet together and arms beside your body.
• Take a deep breath in and as you exhale, lift your chest and feet off the bottom, stretching your arms towards your feet.
• Your eyes, fingers and toes should be in a line.
• Feel the tension in your navel area as the abdominal muscles contract.
• Keep breathing deeply and easily while maintaining the pose.
• As you exhale, come back to the ground slowly and relax.

Ardha halasana

• In Ardha Halasana (Half Plough Pose) you can raise your one leg at a time or both legs perpendicular to the ground.
• While lying on yoga mat just relax for a few seconds then inhale slowly to raise your both legs upwards as shown in the above image.
• Your legs should be perpendicular to the ground and should not bend.
• Hold your breath and posture for a few seconds.
• Now exhale slowly and bring your legs again towards the ground.
• Repeat this for 3 – 4 cycles.
• You can practice this by completing one cycle by left leg then the right leg.

Ushtrasana

• Sit on knees and bend backwards.
• Hold right ankles or heel with right hand and left ankle or heel with left hand.
• Now bend your neck and head backwards as much as you can and push waist area slightly forward.
• Breathing should be normal for 6 to 10 seconds in this position.
• After 6 to 10 seconds return to the first position by bending forward.  Release your hands from heels. This is your one round of Ushtra Asana. Repeat this for some more rounds.

Ardha matsyendrasana

• Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.
• Bend the left leg and place heal of the left foot beside the right hip (optionally, you can keep the left leg straight).
• Take the right leg over the left knee.
• Place the left hand on the right knee and the right hand behind you.
• Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
• Keep the spine erect.
• Hold and continue with gentle long breaths in and out.
• Breathing out, release the right hand first (the hand behind you), release the waist, then chest, lastly the neck and sit up relaxed yet straight.
• Repeat to the other side.
• Breathing out, come back to the front and relax.

Sometimes shoulders just seize up, painfully and mysteriously: frozen shoulder. Frozen shoulder usually causes when a person is having diseases like diabetes, or it follows traumas or periods of immobilization — hold the shoulder in one position for long enough, and it actually may get stuck there. The shoulder is that the only joint that always “freezes” in most of the scenarios.

A tissue around shoulder joint that holds together called Shoulder Capsule. With frozen shoulder, the capsule becomes thick and tight which makes hard to move shoulder. Medically known as adhesive capsulitis, is a condition affecting connective tissue surrounding shoulder joint causing inflammation, stiffness, restricted movements and chronic pain. Even simple movements like raising the arm, wearing the dress, combing hair become nearly impossible to perform.

Frozen Shoulder pain will go through 4 phases and each phase has its own symptoms.

Prefreezing Phase

During this phase, it is difficult to notice the issue as Adhesive Capsulitis. You can have symptoms during 1 to 3 months, getting worse and however movement of the shoulder causes pain.

Freezing Phase

• Develops a pain in shoulder.
• Gets worse slowly over time and hurt more at night.
• Lasts for 6 to 9 months.

Frozen Phase

• Pain gets better and stiffness gets worse.
• Shoulder movement becomes difficult and harder for daily activities.
• This phase can lasts for 4 – 12 months.

Thawing Phase

• Improves shoulder motion slowly.
• Complete return to normal takes from 6 months to 2 years.

Risk factors 

Diabetic and Age above 40 to 60 years in age, more female gender is twice susceptible to this condition.

 Treatment for Frozen Shoulder pain

Main line of treatment is use of analgesics, corticosteroids, anti inflammatory drugs, which give temporary relief of symptoms, but does not cure the root cause. For some physiotherapy helps.

Ayurvedic treatment aims at treating stiffness, pain and preserving shoulder joint movements. Massages with pain relieving medicated oils and herbal fomentation of heat therapy  is helpful in reducing pain and stiffness. Followed by herbal  ayurveda medication.

Shathayu gives promising solutions to various pain management  treatments like kati basti, greeva basti, abhyanga, ela kizhi, pizhichil, pinda sweda done using various medicated oils along with oral medications to support the treatment. These treatments have left a big smile on many patients who came to use in grieving pain.

Article By

Dr Anitha Bhat

Senior Ayurveda Physician

Overweight and worried about your health risks? You should be. Obesity has become an epidemic for a new generation and it goes hand in hand with a host of other modern-day “epidemics”, including diabetes, PCOD, infertility, and heart disease. Did you know that Sucess For Weight Loss can be simple and easy if you know what to do and how to do it?

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