Yoga Capsules prescription for everyone

Yoga Capsules prescription for everyone 

Yoga Capsules: diabetic yoga

Swami Niranjanananda introduced the concept of Yoga Capsules last year. Yoga capsules are bite-sized chunks of various yoga practices, that take a maximum of 5-10minutes to do, done at specific times of the day as well as whenever we find we have a few spare minutes. This style of practice is perhaps more suited to our time-constrained lives than taking a full hour or so out of our day to devote to yoga. Specifically Swami Niranjanananda mentioned 5 key yoga capsules that we can use to help us improve our potential, productivity and ability to enjoy life. PRacticing these capsules regularly at least 5 days a week, will very quickly bring about positive changes in all aspects of your life, and take yoga from being a practice to being a lifestyle!

You will see if you add up the time it takes to do all 5 capsules, you are doing 40 – 50 minutes of yoga a day!Taking these capsules regularly can make a huge difference to your overall functioning and sense of well-being and happiness, without you having to spend a cent at the doctors or pharmacy!

The techniques given here are described in full detail in the book, 'Asana Pranayama Mudra Bhanda' by Swami Satyananda Saraswati. If you are unsure of the techniques it is best to learn then from a Sayananda Yoga Centre near you.

Here is the prescription:

Upon Awakening in the morning - Caspule 1

Before Breakfast - Capsule 2

Several times during the day - Capsules 3 and 4

Just before bed - Capsule 5

Yoga capsule-1

MANTRA CHANTING

Sound vibrations from these mantras create subtle changes to the body and mind. Like a mood creates a vibration in the body, so to do the sounds from these mantras create certain vibrations that uplift the mind and heart and help to set a more spiritual tone to the day.       

Take this capsule first thing in the morning when you wake, before getting out of bed even! They are most effective if done before the mind starts to extrovert itself into the activities of the day, hence immediatelty on awakening when the mind is still quite and without any impressions is the best time.

Chanting 11 rounds of Maha Mrityunjaya Mantra (mantra for physical and mental health and well-being), 11 rounds of Gayatri Mantra (mantra for wisdom and knowledge, mental clarity and concentration). They may be chanted out loud, or mentally repeated. Swami Niranjananda says that these mantras "demagnatize the energies of the body, to strengthen them, and to awaken their creative qualities."

Yoga capsule -2

ASANA &PRANAYAMA

This capsule will ensure good physical health and wellbeing. It will balance the body, breath and mind.

Note: These postures are recomended for people without any ailments or back problems. If you suffer any ailments it is best to seek guidance from a Satyananda Yoga Teacher and work out a program of postures that will help to alleviate the ailment first.

ASANA:

After cleaning yourself and waking up properly, but before breakfast practice 10 -15 minutes of asana (postures) practice. The following sequence is recomeded as it will stretch the spine, energise the body and remove the stiffness and tensions caused from sleep, and maintain the body in good health.

Do 7 rounds each of T.T.K (Tadasana, Tiryaka Tadasana & Kati Chakrasana)

            Tadasana: The palm tree pose

Inhale raising arms and extending upwards, hold breath in or breathe normally in final pose, exhale lowering arms down to head.

            Tiryaka Tadasana: Swaying Palm tree

Exhale bending over to sides, inhale coming up to centre.

            Kati Chakrasana: Standing Twist

Exhale twisting to sides, inhale coming to centre when doing it slowly. Breath slowly and deeply if doing it dynamically and faster.

followed by 3 rounds of Surya Namaskara (Salute to the Sun), first round slowly, then a little faster ending with a fast third round, this will get energy flowing and alleviate stiffness and fatigue from the body.

Followed by an Inverted posture can be performed e.g. Shoulderstand, headstand or half shoulder stand

PRANAYAMA:

Follow this with just 5 to 10 rounds of Nadi Shodhana Pranayama (Alternate Nostril Breath) and 10-15 rounds of Bhramari Pranayama (humming bee breath) - (see capsule three)

             Use your right hand to control the flow of breath. Rest the thumb on your right nostril and your ring finger on your left nostril, index and middle finger rest on the eyebrow centre. Become aware of your breath.

Nadi Shodhan - Alternate nostril breathing:

Breath in through your left nostril, out through the right, then back in through the right and out through the left. This is one round. Keep breath soft and do not strain. Practice at the stage and level that you are comfortable with.

Yoga capsule -3

This is a tranquilising pranayama and is useful in reducing mental tension, stress, insomnia, blood pressure and anxiety. It has also been used to harmonize the brain and induce a calm and meditative state of being.

15 rounds of Bhramari Pranayama(humming bee breath) sometime during the middle of the day when at work. This will help you develop awareness and concentration and improve your working capacity.

             Sit in any comfortable mediation posture with the spine upright. Allow the body to become still and steady in the posture, with your eyes gently closed. Your lips are together and your jaw is relaxed, the teeth are separated slightly.

Spend a few moments being aware of your natural breath as it passes into and out of the body.

Bring your hands up to your ears, with the elbows pointed out to the side and use either the index or middle fingers to block the ear canal. You may use the finger itself or block the canal by pushing the ear flap over the canal.

Take a deep breath in and as you exhale make a buzzing sound in the nasal passages.

Focus your awareness on the vibrations inside the head space and on the breath being steady and even.

Your exhalation should be slow and long. The humming sound should be soft and mellow and continue evenly for the entire exhalation.

At the end of the exhalation take a long deep breath in and repeat the process.

Without taking your fingers from your ears, repeat several breaths with the humming sound.

Practice initially for five to ten rounds, building up to ten to fifteen minutes. In cases of extreme mental anxiety or tension, or for therapeutic uses, one can build the practice up to thirty minutes.

Yoga capsule-4

SHORT YOGA NIDRA - POWER NAP

Relax in Shavasana and do a full scan of the body experiencing each part becoming soft and heavy and observe your natural breath, for 5 – 10 minutes when getting home from work, before doing anything else. This will give you time to let go of work and relax so that your interaction at home with your family and friends does not carry the undercurrent of your work day. This capsule can be done as often as needed several times dureing the day.

Yogacapsule-5

CONTEMPLATIVE MEDITATION PRACTICE

This practice helps to destress the mind before sleep, heplping one let go of the day and have a more peacefull sleep.

Just before going to bed, Spend 5 – 10 minutes recalling the events of the dayfrom when you woke up until this moment right before you fall asleep. This practice will further develop mindfulness and help you let go and release the day. You will also find over time that it creates more mindfulness during the day.

Let the body settle, lying in Shavasana (or sitting up if you prefer) and begin to recall the start of your day, right from the time you woke up. See how much of your day you can remember, in as much detail as possible, moving sequentially through the day until you reach the present time.

As you are recalling your day, imagine you are watching a movie (in which you are the star!) rather than involving yourself in what you are recalling. Try to develop a detached attitude to what you recall, paying particular attention to situations or circumstances where you felt angry or annoyed. Notice these emotions and see why you felt so affected in the moment. Once completed, look at any moments were you generated stress or negativity within yourself as a result of your actions or the situation, contemplate without judgment if there is another way of acting in those situations that would not cause negativity and resolve to act like that should a similar situation arise again in the future.

Practicing this technique daily will not only help improve your memory-recall ability but also give you the opportunity to become more aware of yourself and your actions. You may start to notice patterns in your behaviour and thoughts, which in turn will ultimately give you the power to change any negative or unhealthy patterns.

suspect diabetes

dr satyajit sahu explaning to patient

suspect the diagnosis of diabetes at an early stage :-




  1) the classical triad of polydipsia ,polyuria ,andpolyphagia
  2) weight loss and weakness in spite of excessive appetite
 3) secondary enuresis
 4) recurrent or resistant vaginal candiadiasis
  5 a history of anta collecting around the urine.

What is diabetes neuropathy?

What is diabetes neuropathy?

This is a very common complication for those people who suffer from diabetes. Diabetes neuropathy refers to the damage to the nerves which causes a person to be unable to feel any sensations such as the feeling of pain. Diabetes damage can attack certain nerves in the nerve system. They affect the nerves in a number of different ways but all seem to be somehow related to blood sugar levels which remain too high for too long a period of time.

Although nerve damage related to diabetes may be painful, in most cases it is not severe pain.

There are 4 known types of diabetic 

                                           autonomic

                                           Peripheral

·                                                            Proximal

·                                                            Focal

Diabetic Autonomic Neuropathy

Diabetic autonomic neuropathy affects most often the digestive tract, as well as the urinary system, blood vessels, and sex organs. To prevent this type of neuropathy, a diabetic should continuously keep the blood sugar levels well managed.

·                               Lack of awareness that blood sugar is low (hypoglycemia unawareness).

·                               Problems with bladder including frequent urinary infections or urinary incontinence.

·                              Uncontrolled diarrhea or constipation or a combination of both.

·                               Stomach emptying slowly (gastroparesis), which leads to vomiting, nausea and loss of appetite.

·                                With men erectile dysfunction

·                                 Sexual difficulties and vaginal dryness in women.

·                                  Decreased or increased sweating

·                                   Problems with the body adjusting to blood pressure and heart rate, which can lead to sharp drops in blood pressure when rising from sitting or lying down (orthostatic hypotension) which may cause lightheadedness or fainting.

·                                                            Changes in the eyes adjusting from light to dark.

·                                                            Problems regulating body temperature.

·                                                            Difficulty exercising

·                                                            Increased heart rate when at rest.

Autonomic neuropathy is more likely to occur in diabetics who have been poorly managing their diabetes for several years. Some of the symptoms of autonomic neuropathy can be hard to manage but others do respond well to treatment:

Mild constipation

Eat small  frequent meals which are high in fiber while being low in fat may help.

Frequent diarrhea

Eat foods which are high in fiber. It may be necessary to use medications that slow the rate of digesting of food and the waste traveling through the intestines or antibiotics such as amoxicillin, tetracycline and ormetronidazole.

Mild gastroparesis

This is a condition that causes the stomach to empty too slowly. It can get better by eating small, frequent meals that are low in fiber and fat. There are medicines that help the stomach empty more quickly that can be used as needed. Controlling blood sugar levels can also reduce symptoms of gastroparesis.

Abnomal sweating

If there is a lot of sweating, the diabetic should try to avoid extreme humidity or heat. There are also certain foods which cause severe sweating, anticholinergic medication can help. But, these medications do have side effects which may often be more bothersome than the abnormal sweating. Botox injections can also help. If the opposite is true – not sweating enough – moisturizers can help with dry or cracked skin. Also drinking more water can prevent overheating.

Lack of awareness of low blood sugar level

This is called hypoglycemia unawareness. Diabetics can adjust their insulin and allow the blood sugar levels to be a bit higher than normal range although usually it is recommended that the A1C should be at near normal levels.

Urinary problems

These can be treated with antibiotics for urinary tract infections and medication to improve bladder control.

Sexual problems

The doctor may suggest using medications or devices to improve this function. There are also several nonprescription lubricants as well as estrogen cream for vaginal dryness.

Blood pressure problems

This can be treated with medication as well as wearing support stockings.

Diabetic Peripheral Neuropathy

This is the form of neuropathy which is most common for diabetics. It seems to affect the nerve ending first and usually starts with the nerves that are longest. This means that legs and feet are where the beginning of this neuropathy usually starts. Rarely, other areas of the body such as the abdomen, arms and back may be affected.

The possible symptoms and signs of this form of neuropathy:

·                                                            Tingling or burning feelings.

·                                                            Reduced ability to feel any changes in the temperature or pain as well as numbness. This is common in the toes and feet.

·                                                            When walking there is pain

·                                                            Sensitivity is very extreme to touches that are very light – for some, a bed sheet weight can be unbearable.

·                                                            Weakness of muscles and walking difficulties.

·                                                            Foot problems which are serious including infections, ulcers, deformities, joint and bone pain.

Many diabetics who have peripheral neuropathy will have some mild to severe pain within areas of their bodies. These people should talk with their doctor about treatment which can reduce the pain as well as improving physical functioning, mental well-being as well as mood. These treatments can include:

Over the counter (OTC) medications

OTC medications such as pain medication or creams which relieve pain. There are prescription medications which also often reduce pain including medications which treat depression, and medications which control seizures. These medications can be tried to reduce the pain even though the diabetic does not have any signs of depression or seizures.

Alternative therapies such as acupuncture

This has not been studied well as a treatment for diabetic neuropathy. But there are some studies which show that it can help with pain.

Physical therapies

Physical therapies such as stretching, exercises, and massage. If the diabetic is told to use ice or heat it should be done with care. Neuropathy will make it difficult to feel the temperature changes on the skin.

Transcutaneous electrical nerve stimulation (TENS)

This is a therapy which attempts to relieve pain by applying brief pulses of electricity to the endings of the nerve in the skin.

Diabetic Proximal Neuropathy

Diabetic proximal neuropathy causes pain usually on only one side. This usually happens in the hips, thighs, or buttocks. It can even sometimes lead to leg weaknesses. Treatment for the weakness or the pain is normally needed and can include medications and also sessions of physical therapy. The recovery of this type of neuropathy varies and depends on the types of nerves which suffered damage. Prevention of this type of nerve problems can be with the daily maintaining blood sugar at normal levels.

Rather than affect the nerve endings proximal neuropathy affects the nerves nearest to the shoulders or hips. This is most common in those with Type-2 diabetes as well as older adults. Affected most often or the legs but this kind of neuropathy can also affect the nerves in the arms and even in the abdomen. Most diabetics improve somewhat over time, although the symptoms can worsen before getting better. These symptoms are:

·                                                            Severe sudden pain in hip, buttock or thigh.

·                                                            Atrophied and weak thigh muscles happens eventually.

·                                                            Rising from a sitting position can become a problem.

·                                                            Weight loss is unintentional.

·                                                            If there is an affected abdomen, there can be abdominal swelling.

Diabetic Focal Neuropathy

Diabetic focal neuropathy can very often appear suddenly and effects very specific nerves, most often those in the torso, head, or leg. This causes muscle weakness or pain.

Mostly affects older adults. And even though the pain can be severe, it usually does not cause any problems which are long term. Signs or symptoms usually disappear or diminish over months or a few weeks all on their own. Symptoms and signs depend on the nerve involved and can include:

·                                                            Problems with focusing eyes, aching sensation behind an eye as well as double vision.

·                                                            Pain in shin or foot.

·                                                            Paralysis on only 1 side of the face (Bell’s Palsy).

·                                                            Pain in front of thigh.

·                                                            Abdominal or chest pain.

Often focal neuropathy happens with a squeezed nerve. Carpal tunnel syndrome is one of the more common types of neuropathy compression in diabetics. Symptoms and signs of carpal tunnel include:

·                                                            Tingling and numbness in hand or fingers, especially the thumb, middle, ring, and index finger.

·                                                            In the hand there is a feeling of weakness together with inclination to drop items.

·                                                            Symptoms seem to be worse on awakening or when gripping something

Currently there is no treatment which can cure diabetic neuropathy. When a person has it, treatment can be done to keep the disease from becoming worse. The key to treating neuropathy is good management or control of diabetes. Also, getting to and remaining at a healthy weight is an excellent start.

In order to control diabetes, you must eat foods which are good for diabetes and also exercise. Controlling diabetes is probably the best and only way to control the complications of diabetes. And if you do have diabetic neuropathy controlling your diabetes is the only way to prevent it from getting worse.

But, most important is to learn and manage proper care of the feet as diabetic neuropathy causes a loss of feeling in the feet. This means that a sore or another problem can go totally unnoticed. This means that an unnoticed sore on the foot can easily lead to a severe infection which can possibly mean amputation.

It is also important to maintain other healthy habits such as regular doctor visits, controlling blood pressure, eating a balanced diet, regularly exercising, not smoking and avoiding or limiting alcohol.

When to see a medical professional ?

Seek attention from a medical professional if you notice:

·                                                            Sore or cut on the foot which isn’t healing, seems to be infected or is becoming worse.

·                                                            Unusual tingling, burning, pain and weakness in feet or hands which interferes with normal routine as well as sleep.

·                                                            Dizziness

·                                                            Modifications in sexual function, urination, or digestion.

These symptoms do not always indicate damage to a nerve but they can be a sign of other problems which need medical care. Either way, early treatment and diagnosis usually offers the better chance for managing signs and symptoms and preventing more severe problems from developing.

मधुमेह

http://www.diabetesandyou.org/  प्रस्तुत लिंक पर मधुमेह बीमारी के बारे में कई बहुमूल्य जानकारी  हिंदी   में दी गयी है 

free diabetic camp

dr satyajit sahu at free health camp 

dr satyajit sahu has seen 400 diabetic patient on free check up camp at khandelwal clinic kota  oraganise as free diabetic camp on 28 april 2011


see the news paper detail
http://www.navabharat.org/images/290411raj2news3.jpg

http://www.deshbandhu.co.in/uploaded_files/epaper/ep_44683.pdf

Diabetics suffering from kidney failure should eat a diet low in protein, sodium, potassium, phosphorus and dairy.

About 30 percent of people with type 1 diabetes and 10 percent to 40 percent of those with type 2 diabetes eventually develop nephropathy, or diabetes-caused kidney failure, according to the National Kidney Foundation. Although existing kidney damage cannot be reversed, future kidney damage in diabetics can be stopped or slowed by following a specific, specialized diet aimed at conserving existing kidney function.

1.                                                           Limit Protein, Salt, Potassium & Phosphorous

o                                                                Diabetics suffering from kidney failure should eat a diet low in protein, sodium, potassium, phosphorus and dairy. LifeClinic.com says men should limit their protein consumption to 5 to 6 ounces a day and women to 3 to 4 ounces a day. A low-protein diet appears to reduce protein in the urine and increase protein in the blood, which helps diabetics with kidney failure preserve their existing kidney function.

Sodium and potassium intake should also be limited. Herbs and spices can be used as a substitute for salt, but sodium substitutes that use potassium should be avoided. In terms of fruit, kiwis, nectarines, cantaloupe, prunes, raisins, bananas and oranges should be completely avoided because of their high potassium content. Fruits such as apples, grapes, peaches, plums, tangerines and pineapples can be eaten in moderation. Potatoes, spinach, asparagus, pumpkin, squash and tomato should also be avoided because of their high potassium content. All other vegetables can be eaten in moderation.

Diabetics suffering from kidney failure should also avoid foods high in phosphorus. These include chocolate, nuts and beer, among others. Dairy should be limited to half a cup a day because of its high phosphorus and protein content. Cheese, in particular, should be avoided or eaten in very small, infrequent servings. For the most part, whole grains can be eaten freely, as long as blood sugar levels are controlled.

Kidney problems in diabetics are further complicated because sugar intake must be kept low in order to regulate blood sugar levels. Because of the many food limitations and restrictions on diabetics suffering from kidney problems, it can be difficult for these people to consume enough calories to meet their nutritional needs. Calories should be added through starches and vegetables rather than proteins, dairy and high-sugar fruits. It is extremely important for diabetics with kidney failure to drink enough water, although exact water and liquid intake should be determined by the patient's doctor.

How strictly a diabetic patient must adhere to the above diet depends on the stage of kidney failure. Diabetics in the early stages may be able to consume higher levels of protein and potassium than those at the end stages. A nutritionist or nephrologist (kidney specialist) should be able to determine the patient's stage and dietary needs.

 If you are diabetic, then you know how important it is to stay on the proper diabetic diet. Diabetes can affect the kidneys, so often a good diabetic diet will include foods healthful for renal functioning. Diabetic and renal diet guidelines are promoted to encourage people suffering from diabetes or kidney failure to do everything they can to eat in the most healthful way possible for their conditions.

1.                                                           Low Sugar

o                                                                Sugar should be eliminated as much as possible. Any packaged foods should be chosen based on their low-sugar content.

Low Salt

o                                                                Salt can tax the kidneys and raise the blood pressure. Avoid adding salt to food and try to buy foods that are lower in sodium.

Low Protein

o                                                                Protein can also tax the kidneys. Try to avoid eating high protein foods or limit your protein intake to 8 ounces per day.

Low Potassium

o                                                                Potassium is regulated in the kidneys, so try to avoid eating foods high in otassium, such as bananas.

Low Dairy

o                                                                Dairy products can aggravate blood sugars and strain the kidneys, so try to limit the amount of dairy products you include in the diet.

 Overview

An Indian meal of naan, potatoes and a mango lassi to drink may be delicious and classic Indian fare, but it's not appropriate for a diabetic diet . Fortunately, you can enjoy the spicy flavors of Indian cuisine without paying for it with a high blood sugar reading later. Consider adding these Indian foods to your healthy diabetic diet.

Tandoori Roti

Tandoori is a fibre-rich, whole-grain bread that's more diabetic-friendly than refined Indian breads like chapati and dosa. Because whole-wheat bread is digested and absorbed more slowly than white bread, it reduces the risk of dangerous blood sugar spikes. Additionally, regularly consuming  whole grain can boost your cells' sensitivity to insulin, according to the November 2003 "American Journal of Clinical Nutrition." More insulin-sensitive cells can help make managing your blood sugar easier.

Channa Masala

Channa masala is a flavorful chickpea-based South Indian classic bursting with dietary fiber. Karen Collins of the American Institute for Cancer Research states that beans like chickpeas contain ample amounts of soluble fiber. Soluble fiber delays digestion of carbs, helping you achieve even blood sugar levels. Additionally, the soluble fiber in chickpeas can help decrease elevated cholesterol levels.

Vegetable Curry

Bland vegetables transform into mouth-watering superfoods when prepared as Indian vegetable curry. Containing a variety of nutrient-dense veggies like eggplant, spinach and carrots, vegetable curry is an excellent source of low glycemic index vegetables. The glycemic index is a measurement of how rapidly the carbs in a food end up as blood sugar. Including low glycemic index carbs in your diabetic diet can help you keep your blood sugar levels in check, the Glycemic Index Foundation reports.

Bhindi

Bhindi is a flavor-packed Indian side dish containing the vegetable okra. In addition to being a fibrous, low glycemic vegetable, okra contains compounds that can reduce the risk of diabetic kidney damage, the November 2010 edition of the "Jilin Medical Journal" states. In the study, 72 diabetic volunteers were given a diabetic diet or the same diet containing daily okra. The okra group had healthier kidneys at the end of the six-month followup period compared to those who didn't eat okra.

Understanding the risk of type 2 diabetes

 Type 2 diabetes occurs when people can't properly convert food to energy that the body's cells can use.

Food is broken down into a blood sugar called glucose. Then a pancreatic hormone called insulin is supposed to convert glucose to energy.

When this process doesn't work correctly, too much glucose builds up in the blood, and the individual cells become starved for energy. And over time, high blood glucose can lead to serious complications, such as heart and kidney disease, stroke or blindness.

The National Diabetes Information Clearinghouse mentions these potential risk factors for type 2 diabetes:

• Being overweight.
• Having a family history of diabetes or cardiovascular disease.
• Having high blood pressure or high cholesterol.
• Having pre-diabetes.
• Being of Asian, African, Pacific Island, American Indian, Alaskan or Hispanic descent.
• Being 60 or older.
• Having had gestational diabetes while pregnant.
• Exercising fewer than three times per week.