An Audio-Visual Presentation

HEALTH & LIFESTYLE

MANAGEMENT
BY

DR.SREEDHAR PULIPATI
B.N.Y.S; YIC; IYTTC ; DAc

Sree Amrutha
Nature Cure & Yoga Health Care Centre, East Marredpally, SECUNDERABAD
Ph: 9440052182, 040-27734433; Email: drsreepulipati @ gmail.com
 HEALTH

• Health is defined as …
A state of wellbeing in all planes of being,
physically, mentally, morally, spiritually and not
merely, the absence of disease or infirmity.

2
Current Health System

Intensive care
Acute care
General care
Wellness

The system is going to fall over

3
Stable Health System

Intensive care

Acute care

General care

Wellness activities

4
 Present scenario
An Individual suffers from 4 to 6 of the following list of the Diseases by the age of
30 years and above
* Cervical Spondylosis
* Lumbar Spondylosis
* Chronic Digestive problems
- Heart-burn, Acidity, Chronic Indigestion,
IBS, Constipation & Piles
* Respiratory Allergies –
- Rhinitis, Pharyngitis, Snoring,
Ch. Sinusitis, Allergic Bronchitis, Asthma

* High Cholesterol
* High Blood pressure
* Heart Attacks
* Diabetes. M
* Over-weight
* Osteo-arthritis of knees
* Insomnia
•Menstrual disorders
• Breast Cancer etc.,
5
 His/Her Health ?

His/Her Stress

Net Result –

He/She is leading a highly

compromised Life.

One never realizes

the importance of Health
until one gets bedridden.
Why is this situation ?

1. Not enough emphasis is given to the management of Chronic

illnesses either by WHO or the Governments of Developed and
Developing Countries.

This is because the results are not perceived immediately.

2. Governments are ignorant of the fact that educating and

motivating people on mere Dietary discipline, Regular exercise
to suit the age and health status of the individuals and Life Style
changes will go a long way in improving the quality of Life.

3. It can save Billions of Dollars even for the most developed

Countries who are struggling to cope with the increase in the Life
span of their population.

7
 HUMAN BODY
A Highly Complicated Structure.

• HEART-

* In Adults, has 60 miles length

of blood vessels.

* In a 70 year life span of a man

Heart Pumps 250,000 gallons
(1 million Liters) of Blood.

* May have beat 3.5 billion times.

8
 HUMAN BODY-
A Highly Complicated Structure

* KIDNEY - Each kidney has 1 Million filters filters.

Filter (Nephron)
URINARY SYSTEM

9
HUMAN BODY-
A Highly Complicated structure Esophagus

* LIVER - Even One-tenth Liver

Stomach

of Liver can meet body's

Gallbladder Pancreas

Duodenum
Transverse colon

every day requirements. Small intestine

Ascending colon
Jejunum

Descending colon

Ileum

Appendix

Rectum

* EAR - can differentiate 1600

frequencies. DIGESTIVE SYSTEM

* WBC - 126 Billion cells ( each with a Life span of

only 9 - 12 days ) constantly circulating
throughout the body, protecting us from infections. 10
 HUMAN BODY-
A Highly Complicated structure

• RBC

• SKIN

11
 Complexity of Human body cont…

* Human Nervous System functions with about-

50 Billion nerve cells (Neurons),
10 million input fibers &
½ a million output fibers

* Airspaces in both the lungs, if spread

on a plain surface, can cover one Tennis
court.
* Total length of the blood vessels and lymph vessels in
an adult Human body can run up to 60,000 Miles.
12
Health is not a commodity that can be purchased
either in a Specialist's clinic, or in a Pharmacist's
shop, or even in a reputed Hospital.

You can acquire it only by your own efforts.

Remember,
It is not just sufficient to acquire Health, it has to
be maintained by constant efforts.
13
 Family Physician concept forgotten & lost

 Today, the multiple Health problems of an

individual are not tackled by a single Doctor.
The patient himself decides to go to a Specialists.
 How can a patient decide whether he should undergo
a battery of tests or a particular Surgical procedure?

Who should co-ordinate the 4 or 6 different

prescriptions of the Specialists?

 Usually, a Specialist never takes into account what

the other specialists have prescribed. This is because
a Specialist looks only into his field of Specialization.

 60 to 80% Lab investigations & Surgical interventions

are unnecessarily done all over the world in Modern
Medicine. This is an open fact.
14
 Reasons: Defensive Medicine, to meet the costs of
overheads, Capital & Interest repayments and other
expenditures of Corporate Hospitals.

 Itis the role of Family Physician or Company Doctor to

help the individual in such situations. And if needed, He
should be in a position to discuss with the Specialist
concerned on behalf of the patient.
15
 Medicine and Commercial Interests often
make a very Unhealthy combination

The approach of Medical scientists,

sometimes, seems primarily interested in extending
Medicine's Technical Prowess, with scant regard for
Ends and Values !
16
 Until two Decades ago, a Doctor enjoyed this status:

“Oh Doctor! you are God.”

But today, the commercialization in the various systems of
medicine and unethical approach pushed the unique status to:

?
“Oh Doctor, I salute you;

You are the brother of God of Death.

The God of Death takes away the Life of the person;

Whereas the Doctor takes away the Life, as well as Money.”

Health is an individual’s responsibility :

Staying reasonably healthy is an individual citizen’s

sole responsibility. This has to be firmly put into the
minds of all young adults.

“Man runs and runs after Money till the age

of 40 and loses his Health; and then again
he runs after corporate hospitals losing
whatever he has earned but
never regains Health.”

18
Management of

Physical Health

19
 MANAGEMENT of PHYSICAL HEALTH
FOUR important STEPS:-

1. Mandatory ANNUAL HEALTH CHECK-UP of simple urine and

blood tests For Every One After the Age of 30 years
This is essential because Bio-chemical changes in the body precede much earlier
than the actual Physical symptoms of the Disease

2. Basic knowledge of common types of AILMENTS so

that preventive and curative steps can be taken

3. How to assess your own HEALTH ?

4. Knowledge of FACTORS that PRESERVE and RESTORE

one's Health 20
PHYSICAL HEALTH MANAGEMENT - STEP I
ANNUAL HEALTH CHECK-UP TESTS
( FOR PEOPLE above 30 YEARS OF AGE )
A) For Everyone
1. Complete Urine examination
2. Complete Blood picture, ESR
3. Fasting & post Glucose blood Sugar
(75 gms or 1gm / kg body weight, sample to be drawn 1 hour after)
4. Blood Urea
5. Serum Creatinine
6. Serum Cholesterol & lipid profile
7. Serum Uric acid
* go to the laboratory with no tea or coffee even without sugar in the morning
(can take water); BUT,

*Remember, to finish the previous night's dinner before 8 p.m i.e.,

12 to 14 hours of fasting required before the blood sample is
given next day morning. 21
 B) ADDITIONAL TESTS for some people

7. ECG - (If there is a family incidence of Diabetes.M.,

Hypertension and Heart attacks)
8. STRESS ECG - (TMT Once in 2 years after 40 years)

9. PLAIN X-RAY CHEST PA & LAT.Views-

(If the individual is or was a smoker until last year)
10. LIVER FUNCTION TESTS -(If the individual takes Alcohol more
than 2-3 times a week)
11. PROSTATE SPECIFIC ANTIGEN- PSA
(for men after 40 years)
12. PAP'S STAINING OF CERVICAL SMEAR-
(for women to detect Uterus cancer early)
13. MAMMOGRAPHY- (once in a year for women if a lumpy or
nodular feel in the Breast)

22
PHYSICAL HEALTH MANAGEMENT - STEP II

A) BASIC KNOWLEDGE OF
COMMON DAY-TO-DAY AILMENTS like
Cold, Sore-throat,
Head-ache, Nausea,
1 - 2 Vomitings,
2 - 4 Loose motions,
Indigestion,
Abdominal discomfort,
Lack of Sleep,
feeling of Vague Sickness,
Body-aches, Fever, etc.

Today, the Educated Patient is committing the biggest

Blunder in handling the above simple problems and paying
a very heavy price in the long run. Do you know how ?23
 In a case of Fever, when an Educated Patient goes to a
Consultant Physician in India , 95% of them give the following
type of prescription on the very first day of the fever.

1. CHLOROQUIN tab 2 bid for two and half days

2. CIPROFLOXACIN 500 mg tab bid x 5 days
3. CO-TRIMOXOZOLE - DS tab 1 bid x 4 days
4. STEMETIL tab 1 tid
5. CALPOL tab 1 qid
6. INCIDAL tab 1 tid
7. COBADEX cap1 od
8. SANTAVENI tonic 2 tsp tid
. DIET - EAT WHATEVER YOU WANT & RICH FOOD !!
Patients literally compel the Doctors to write this prescription.
Patients’ views about a “Competent Doctor”
* Prescription should cost more than the Consultation fee;
* Longer the Prescription, better is the Doctor;
* One of the Medicines is unheard of & Not easily available
24
Fever subsides next day.What was the fever ?
Was it MALARIA ?
Was it TYPHOID ? or
Was it URINARY TRACT INFECTION ?

Nobody can make out because it was a Pharmacological

gang rape of the fever!

Patient discontinues Ciprofloxacin after two days, because

he thinks it is too expensive, powerful and harmful.

Fever recurs on the fourth day and continues for weeks creating
confusion about the diagnosis, as the lab tests, subsequently are
inconclusive, and Specialists start labeling it as
PUO / FUO (in USA).
25
WHY? & HOW TO MAINTAIN A CORRECT TEMPERATURE
CHART, DO YOU KNOW ?

In a case of Fever, temperature chart is very important to

suspect or diagnose the type of fever..

A good Temperature Chart in a case of Fever:

DATE 6 a.m. 12 Noon 6 p.m. 10 p.m.

1/9 99 100 101 102
2/9 100 100.6 102.4 103
3/9 100.4 101 103 104
4/9 101 101.6 103.4 104.2

Paracetemol tablet or syrup depending on the age of the patient, can

be given only at the above timings ie 6th hrly , if the temp. is above
98.4 F, not in between. 26
 In all the day-to-day ailments, the
Initial treatment should be….
• Skip the next solid meal for a few hours to 48 hours;

• Remain on suitable Liquid Diet;

• Take at least 8 to 10 glasses of plain Water in 24 hours;

• Take Rest &

• If Temperature is high one can take paracetemol
(crocin) every 6th hourly even on empty Stomach.

# Seek the Family/Company Doctor's advice if symptoms

do not show decline in 48 hours.
# In 80 - 90% cases, No tests, No medication and
No Doctor will be required. 27
 There is an important principle in Ayurveda, the oldest traditional
system in INDIA-

In an Acute Illness when one does not

follow Dietary restriction the
Medicine doesn't work!
You are not nourished by what and how much you eat. You are
nourished by what you are able to digest, absorb and assimilate
(oxidize) with enough physical exertion

When one follows Dietary restriction, there

is no need of any Medicine!

In all acute ailments digestive system is shut down because ingestion,

digestion, absorption of food, are energy spending processes. This is
the reason why all animals abstain from solid food during injuries and
acute illness which is a natural instinct 28
“Your body has remarkable recuperative power
when it is left alone.”

“We unfortunately, interfere too early, too often

and too much with it, due to pessimistic approach
and over cautiousness.”

DR.HERBERT.M.SHELTON

29
 Should you walk as an exercise
after Dinner ?
The answer is ---- No.

SIMILARLY,

Bath immediately after

Food intake ?
-- No
You have to wait atleast for 2 hours.
30
Cholesterol picture
 Are you supposed to use a Pillow
under the Head ?
If you do not know how to use a Pillow correctly, which is a
daily affair, you are heading for serious symptoms of
Cervical Spondylosis, which can create confusion with
Cardiac Chest pain.
Sleeping on the back with a thick
pillow to watch TV or to read is very
bad for the neck.

Sleeping on the back with a thin

pillow or without a pillow, is correct.
But it is impractical .

31
The only, practical and the Correct way of Sleeping
and using a Pillow is-

Pillow should
be sufficiently
& effectively
THICK
to keep the NOTE: Mattress
neck should be only 2 inch
horizontal. thick (cotton) and on
hard bed, for
sleeping.

Through out during sleep, one changes position from right

to left and left to right at least half a dozen times.
32
Walk After dinner
 Do all Allopathic Medicines require food intake prior
to administration ?
“ NO ”
Only the following group of the Medicines and some
specified medication have to be taken orally after food.

A. Analgesics and Analgin, Asprin, Saridon

anti-inflammatory Anacin, Brufen, Nimesulide drugs
Ibugesic, Voveran, Mobizox
Indomethacin, etc.,

B. Anti-malarial drugs Chloroquin phosphate (Lariago),

Pyralfin/Malocide/Metakelfin etc.,

C. Steroids Decadran, Betnelan, Betnesol,

Wyselone, Deltacortil Prednesalone etc.,
33
Physical Health Management - Step II
B) CHRONIC DISEASES
I. Birth defects
Can be prevented by avoiding...
- Medication of any type
- X-rays to the Abdomen or Spine
- & Scans
during the 1ST three months of pregnancy
The development of organs in the Fetus takes place during the first three
months of pregnancy and anything that interferes during this period can
cause Birth defects. .
A Defective child is a life long Liability and Stress.

Like any manufacturing defect cannot be totally corrected, God's

manufacturing defects are much more difficult to handle.

Only an Obstetrician is competent to prescribe 35

 II. HEREDITARY DISEASES
50% of our Health is Inheritance. The other 50%
we mess up due to Ignorance & Negligence.

DIABETES MELLITUS (High Blood Sugar)

HYPERTENSION (High Blood Pressure)

CORONARY ARTERY DISEASE

(Angina and Heart attacks)
A Person with Family History of above problems, has
to take certain precautions after the age of 20 as shown
in the next slide; Otherwise he will develop the problems much
earlier than his Parents had.
36
An Individual with a Family history of Diabetes.M.,
High blood Pressure and Heart-Attacks, has to take the
following:
FIVE PRECAUTIONS:
1. Cannot afford to be Over-weight.

2. Cannot take Oily foods, Sweets liberally.

(particularly saturated fats)

3. Cannot go without regular Exercise.

4. Cannot indulge in Smoking.

5. Cannot afford to take Alcohol liberally.

37
Obesity (side effects)

•High blood pressure

•High blood sugar
•High cholesterol
•Stroke
•Heart attack
•Body pains
•Arthritis
•GI disturbances
38
THE CORRECT ASPECTS OF CHOLESTEROL LEVELS

NORMAL LIPID PROFILE

TOTAL CHOLESTEROL - 160- 200 mg/dl

( HDL+LDL+VLDL)
HDL - 45 - 80 mg/dl
(higher the better)
LDL - 130 mg /dl or less
VLDL - 27 mg / dl or less
TRIGLYCERIDES - 145 mg / dl or less

TOTAL CHOLESTEROL = 4.5 : 1

HDL or less
(This ratio is most important)
For example:- 150 / 15 = 10 : 1 Unsafe
260 / 80 = 3.2 : 1 Safe 40
 FATTY BLOCKS IN THE BLOOD VESSELS
– Relationship to various components of lipid profile

VLDL LDL HDL

Fat Deposition Fat withdrawal

1/5 of total Tot. Cholesterol

4.5
Triglycerides HDL
This ratio is vital

*VLDL & 1/5 of Triglycerides are converted to LDL which

tends to get deposited in the blood vessel causing blocks.
*HDL removes fat from these blocks into the blood.
* If deposits are more and withdrawals are less, blocks develop.
*If withdrawals are more and deposits are less, blood vessels are
healthy. 41
CORONARY ARTERY DISEASE

42
HEART ATTACK ?
• Sudden blockage of
vessel

• Formation of blood clot

• Stoppage of blood supply

beyond the blockage
leading to the death of
muscle fiber

43
 Balloon Angioplasty and putting a Stent
(PTCA-Percutaneous transluminal coronary angiography)

Fat gets back to where it was in

30% of the cases, on the same
day in rest of the 70% cases,
within 6 months. 44
CABG & Angioplasty cont….. Stent

Problems with the Stent

Inner lining of the
1. Once placed, It can not be retrieved. Blood vessel

2. It is an obstruction to smooth flow of Blood. Hence the person has to take

anticoagulants daily for some time, with weekly blood tests.
3. Since it is a foreign body, The inner lining of the blood vessel reacts and the
cells multiply and engulf the stent and eventually cause total closure of the
blood vessel within 6 months. It will be mandatory for the patient to go
through CABG.
4. Nowadays, medicine impregnated stents are being experimented for not
allowing these cells to multiply. Regarding these STENTS recently
introduced, data is awaited!
5. Angioplasty is useful only in very limited number of cases to borrow time in a
young person below 35 who has a single or maximum two critical blocks.

45
CORONARY ARTERY DISEASE AND BY-PASS GRAFT (CABG)

Venous grafts get closed within few months to 6 years period.

46
Arterial grafts (left Mammary & Radial artery) can last for many years.
 Gross difference in the Caliber
of Blood vessels used in CABG

150 mm
10 mm
of Hg
of Hg

Cross section of Vein from the

Cross section of Artery of Heart
Leg used as Venous graft
47
CABG & Angioplasty cont…..

It is the deposition of Fat beneath the inner layer of the

blood vessel that has to be arrested and whatever is
deposited that has to be reversed. Angioplasty and CABG
are palliative which are only temporary solutions to
overcome an inch or two of obstructions. They should be
taken up judiciously where blocks can be fatal if not
attended to.

It is the question of Health of 60 miles length of blood

vessels.
How can there be a mechanical
solution for a metabolic disorder ?! 48
 LIFESTYLE SHIFT CAN UNCLOG ARTERIES
Strict changes in Diet and Lifestyle, not only prevent Heart
attacks but can actually reverse the clogging of arteries,
according to a pioneering study reported late 80’s.

The Study showed that a Vegetarian Diet, Moderate Exercise

and an hour a day of Yoga and Meditation could produce
reversal of Atherosclerosis.

Study conducted by:

DR. DEAN ORNISH
Director of Preventive Medicine
& Research Institute, Sausalite,
Atheromatous Plaque California, U S A. 49
 TO IMPROVE HDL LEVELS IN THE BLOOD
(High Density Lipoprotein, “good component”, “vacuum cleaner”
in the blood vessels )

There are no Medicines to improve HDL levels in the

blood. But, there are four methods to improve it.

1. Your Diet should contain more amount of vegetable fibre.

(skin- of green & leafy vegetables, some fruits).
2. Physical Exercise (“45 mts Yoga for You”).
3. Moderate quantity of Alcohol promotes HDL levels.
4. Prerogative of female gender. Female hormones before
menopause protect Women from Heart attacks 10 times compared
to men. During menstrual cycles, the female hormones keep the
HDL levels high in a woman. 50
 Raw Foods
Salads Fruits (Except grapes)

Cucumber Banana, Apple, Oranges

Carrot Sweet lime, Guava,
Tomato Pineapple, Sapota,
Beetroot Papaya, Watermelon,
Radish Muskmelon, Jackfruit,
Tender Cabbage Custard apple etc.,
Capsicum
Onions Dry fruits - Almonds
Soaked groundnut (12 hrs) - Cashew
Sprouts (24 hrs) - Date
Coconut - Pistachio
- Raisin
51
 TO REDUCE TRIGLYCERIDES

Since 1/5 of Triglycerides are converted to LDL (bad

constituent ), and LDL is one of the contributors of Total
Cholesterol levels, If one can maintain, Total Cholesterol /
HDL ratio to less than 4.5 , one need not worry about
Triglycerides (if the levels are below 500 mgs/dl).

However, to reduce Tryglycerides in the blood,

Remember
- One has to cut down on CARBOHYDRATE intake in Diet i.e
Rice, Tubers, Sugar, Sweets, Desserts & Alcohol etc..
52
LOW CHOLESTEROL IS ALSO NOT GOOD FOR HEALTH

Low Cholesterol (less than 160 mg /dl) levels are

associated with an increased risk of mortality from
other causes like:
1. Cancer
2. Liver damage.
3. Respiratory diseases
4. Injuries
5. Accidents

A statistical study report published in JAMA

(Journal of American Medical Association)
 HOW TO ASSESS ONE'S OWN HEALTH ?

Ask yourself six questions:

1. Have I been getting proper Sleep these days?
2. Do I have a satisfactory and spontaneous
Bowel movement everyday ?
3. Do I have a good Appetite ?
4. Do I enjoy my day's Work ?
5. Is my Chest measurement more than the
Abdominal girth?
6. Am I cool and composed while dealing with
people?
If answers to any one or more questions given above is not in affirmation,
then your Health is not alright. You don't have to rush
to a Doctor or go through tests.What you have to do is, to…

Bring in a little change in your Lifestyle. 54

 FACTORS THAT

PRESERVE AND RESTORE

YOUR HEALTH

55
FACTORS THAT PRESERVE AND RESTORE HEALTH.......

1
A

REGULATED

DAILY ROUTINE

56
 Regulated daily routine

Medically it has been proven that

our internal functions are
conditioned to particular timings
of the day.
Every Living being has a definite
daily routine except an educated
“Human being”!
A regulated routine, at least 6
days in a week, has a lot of
bearing on our Health.

57
 DAILY ROUTINE
CHILDREN ADULTS

6.00 a.m. up from the Bed 5.00 a.m. up from the Bed

7.00 a.m.- Breakfast 5.30 a.m. Yogic exercises

8.00 a.m. BREAKFAST

1.00 p.m. LUNCH in 1.00 p.m. LUNCH

School
4.00 p.m. Seasonal fruits 4.00 p.m. Fresh juice /
+ Milk Butter milk / Green Tea

8.00 p.m. DINNER 8.00 p.m. DINNER

10.00 p.m. Retire to Bed
11.00 p.m. Retire to Bed
Note: People working in shifts should know that no shift should
be changed in less than 15 days. 58
FACTORS THAT PRESERVE AND RESTORE HEALTH.......

2 GOOD

DIETARY

HABITS

59
 2.Good dietary habits

• Fresh foods
• More fruits
• More vegetables
• Add some sprouts
• Minimizing tea
• Minimizing coffee
• Avoiding fried & oily
foods
60
 CRITERIA OF A GOOD DIET

* Should be pleasant to look at.

* Should smell good.
* Should taste good.
* Should be nutritious.

Even if above four conditions are met,

the most important aspect is, it should
be of one's liking.

61
 Good Dietary habits...

1. TIMINGS: should be fairly fixed.

If you are delayed by more than

an hour, skip the Meal, manage
with fruits or liquids.

You may compensate what you have

missed in the next meal !

“An untimely meal is a Poison"

62
 2. HOW MANY TIMES ONE SHOULD HAVE
COOKED FOOD IN A DAY ?
PEOPLE
* Below 20 years of age and
pregnant women - 3 times

* 20 years to 60 years - 2 times

* Above 60 years - 1 time only

That is - If you do not want any restrictions in the type of food
Otherwise the moment restriction is imposed it will increase Stress.

ONCE A DAY - IS A SAGE.

TWICE A DAY - IS A WORDLY MAN.

THRICE A DAY - IS A SICK MAN.

63
4. FAST ON LIQUID DIET, one full day in a week
(preferably MONDAYS)

Liquids that can be taken throughout the day

until the next day morning are -

Lime juice Total 6 - 8 8-12 glasses

Butter milk

Fruit juice
times + of
Coconut water in a day water
Barley water
Clear soup (in 24 hours)

Milk 66
 5. WATER INTAKE

(i) Never drink Water while taking solid food.

(can have before or after 10-15 minutes)

The reasons are:

a) The Hydrochloric acid which protects us from

various Bacterial, Fungal and Parasitic
infestations, becomes ineffective due to dilution.

b) Water occupies a certain volume in the Stomach

and one cannot eat proper quantities in the Meal.

68
(ii) Throughout the day, one must consume a
minimum of 3 lts of Water, intermittently.

THIS PREVENTS ONE FROM..

* Mouth ulcers, Hyper-acidity, Heart burn,

Gastritis, Duodenal ulcer, Indigestion ,
Flatulence , Dyspepsia , Constipation,
Piles, Fissures, Fistula.

* Urinary stones

* Gall stones

69
FACTORS THAT PRESERVE AND RESTORE HEALTH.......

3
REGULAR

YOGIC

EXERCISES
71
 “Luxury is defined as
the amount of Lethargy
one can afford "

DR. B. BAPUJI

72
 CONVENTIONAL EXERCISES

-like Walking, Jogging, Swimming, playing

Games, attending Health clubs, Gyms, Judo,
Karate, Aerobics etc.,
are not possible on regular basis for today's
Executives, Professionals and Businessmen.

Reasons are:
-TIME CONSTRAINT
-TOURS
-REQUIRES PREPARATION
-A COMPANION NEEDED

Moreover, these exercises cannot be done for

5 to 6 days in a week and they lack total effect
on the body.

73
“Any exercise, not done for
5-6 days in a week, has
No positive effect in
Maintenance of Health”

74
 DO YOU KNOW THAT
The Physical exertion on account of Domestic and Professional
reasons cannot be considered as sufficient exercise excepting in
hard labor in the fields or at the construction sites.
How much we over eat and how less we exert, you will be shocked when you see
the following tables :

EACH OF THE FOLLOWING EACH OF THE FOLLOWING

ACTIVITIES BURN ONLY FOODS GIVE AS MANY AS
200 Calories 200 Calories
12 mts of Jogging 2 slices of plain Bread
1/2 hr of Swimming 2 medium size Apples
1 hr of Walking 53 Peanuts
3 hrs of Singing 24 ozs of Beer
4 hrs of Dish washing 2 1/4 bottles of Soft drink
14 hrs of TV watching 3 cups of Tea with Sugar

based on the extracts from :

HARRISON'S "PRINCIPLES OF INTERNAL MEDICINE"75
 Criteria for an ideal Exercise regimen
 Should be of short duration.
 Should be feasible wherever you are: at Home, in a Hotel room or at a
Guest house.
 Should not require any preparation.
 Should be easy to adopt.
Enough exertion, movements to all the Joints, keep
 Should give : the Spine flexible and should have beneficial effect
on all the Vital organs including Heart and Lungs.

- One should be able to achieve Target Heart rate

( i.e 220 – age) at the peak of Daily Exercise.

- Longer the duration to achieve target Heart rate,

better is the Cardiac reserve.
76
 BENEFITS OF REGULAR YOGIC EXERCISE

1. Improves Cardiac and Respiratory Reserves.

2. Promotes new vessel formation and improves

collateral circulation in the Heart.
3. Burns Calories and lowers Blood sugar levels.
4. Movement to joints and keeps Spine flexible.
5. Improves Digestion and helps in
getting rid of constipation.
6. Keeps you active through out the day.
7. Solves the problem of Insomnia.
77
45 minutes Yoga for you ….
 “45 MINUTES YOGA FOR YOU"

I PART 12 Posture Cyclic Exercise (4+1) - 5 mts

II PART 2 Abdominal Exercises (2+2) - 4 mts

III PART 6 Yogasanas (1+2+1+1+1+2) - 9 mts

IV PART 6 Breathing exercises - 12mts

V PART 8 Spinal exercises - 10 mts

VI PART 1 Shavasana (5) - 5 mts

TOTAL TIME = 45 mts

“45 minutes Yoga” should be done in 45 minutes only . 78
An important advice, before taking up “45 Minutes Yoga”

People after crossing the age of 30, most of them have definitely
some Health problems and stiffness due to sedentary life style.

It is advised that they attempt first, the Spinal exercises for 10

minutes in the morning (any time before breakfast) and then
again 10 minutes (before dinner) in the evening as far as possible,
twice a day for few weeks.
A reasonable spinal flexibility is achieved, after 4 – 6 weeks of
regular effort, and then they can attempt “45 minutes Yoga for you”
regimen given in this session which is a total exercise.

79
 Spinal Exercises
1. 2. 3.

Repeat 6 times . Only once ,try to hold

for half a minute
Repeat 6 times alternating with the other

4. 5.
Three times each leg alternating with the other

Only once ,try to hold

for half a minute
Only once ,try to hold
NECK EXERCISES for half a minute

6.
80
6 times each side alternating with the other
 Part I 12 Posture Cyclic Exercise

12

1
2
11

3
Starting pose
2 11
10

( 4 minutes + 1 minute rest )

4
Age-wise rate of doing in four Minutes
9
15 times 35 years & below,
10 times 36 to 50 years,
6 times 50 years and above

5
8
8
6

“45 minutes Yoga for You” 7

81
 Part II 2 Abdominal Exercises (4 minutes)

Exercise I Exercise II

Target-
20 times at
a stretch
each of the
two
exercises

“45 minutes Yoga for You” 82

Part III 6 Yogasanas (8 minutes including ½ minute rest in between)

Wall 2 ft.

Pschimothanasana Sarvangasana Padmasana

½ mt + ½ mt rest 2 mts + ½ mt rest ½ mt + ½ mt rest

Bhujangasana Dhanurasana Ardhamatsyandrasana

½ mt + ½ mt rest ½ mt + ½ mt rest
½ mt + ½ mt + ½ mt rest

“45 minutes Yoga for You” 83

 Part IV Breathing Exercises 6 minutes
Three deep breathing Exercises – 4 minutes.

1 2 3

Breathe in, slowly as long as you can, 7-8 seconds

breathe
out slowly (6 times each exercise)
Posture for Posture for Three brisk breathing Exercises - 2 minutes.
exercises 1,2,5 & 6 exercises 3 & 4 6 5 4

Part V Shavasana 2 minutes Breathe in, & Breathe out briskly, forcefully &
noisily in a rhythmic manner (1/2 minute each
exercise)

“45 minutes Yoga for You”

84
FACTORS THAT PRESERVE AND RESTORE HEALTH.......

AVOIDING
EXCESSIVE
INDISCRIMINATE
MEDICATION

85
A. Harmful effects of Indiscriminate Medication

1. Individual resistance lowers.

2. Drugs themselves can induce Diseases like:

Gastritis, Duodenal Ulcer, Diabetes.M.,

Hypertension, Strokes due to thrombosis,
Migraine, Skin Allergies, premature Cataract,
Auto-immune diseases, impotency,
loss of libido & even Cancer.

3. Kidney and Liver failure.

86
Drug situation in India cont’d…

 The WHO has drawn up an Essential drug list of only 312 (2005)
basic drugs (generic name) required for Rational therapy.

 Bangladesh is managing today with only 150 formulations.

 According to the “Hathi committee" report appointed by Govt. of

India some years ago, 117 drugs are enough for Primary Health
Care in India.

87
Drug situation in India cont’d…

 Unfortunately, there are about 1,70,000 formulations in Indian

market and 80% of these drugs are -

Inessential
Irrational
Harmful and drugs of
Doubtful efficacy

 Rs. 20,000 crores per annum is the financial turnover of

pharmaceutical Industry in India, and unless Prime Minister
takes initiative, this situation cannot be corrected.

 This situation will never be corrected during our life time as

none of the future Prime Ministers of our country will dare to
meddle with this Hornet's Nest. They have enough of other
problems on their heads including their own survival with the
support and mercy of belligerent coalition political parties. 88
 B. DRUG SITUATION IN INDIA - Pathetic

- Manner in which 6 - 8 Medicines prescribed by Consultants

even for minor problems.

- Spurious and sub-standard Medication in bulk supply to

Nursing Homes and even Government Hospitals.

- Banned Drugs are still prescribed and sold.

- Mammoth number of formulations licensed for

manufacture…

89
Under these circumstances somebody rightly said:

“Consult the Doctor, pay his fee so that he

can make his living !

Take the Doctor's prescription to the

pharmacist, buy the Medicines, for he
has to live !

Bring the Medicines home, throw them

away, for You too have to survive !!"

90
As somebody again rightly said…

“We are putting Medicines

of which we know less;
into the bodies of which
we know Least!”

Extract from a box item on

“Pill”
Time magazine many years ago
91
*Hence dictum should be to
manage on as minimum
medication as possible and
avoid taking multiple
medication together.

Dr B Bapuji

92
FACTORS THAT PRESERVE AND RESTORE HEALTH.......

5. ABSTAINING FROM:

- Excess Tea / Coffee

- Smoking

- Tobacco products

- Narcotic Drugs

- Excess Alcohol

93
1. EXCESS TEA / COFFEE

Anything more than 2 or 3 cups /day, is

considered as excess.

Excess Tea / Coffee can cause:

Acidity, Duodenal Ulcer, loss of appetite due to

sluggish liver, Disrupts dietary schedule and also
can cause missed heart beats.

94
2. SMOKING / TOBACCO products can induce:

i. Coronary Spasm & Heart attack.

ii Promotes Cholesterol & its deposition
in the blood vessels.
NOTE: There is no difference between 1 & 40 cigarettes /day
as for as HEART ATTACK is concerned.

iii. Throat & Lung cancers have limited

options even in MODERN MEDICINE
anywhere in the World.

95
3. PAN MASALAS
are potential CARCINOGENS
(Cancer producing)

4. NARCOTIC DRUGS

-It takes only two days to get addicted to a

Narcotic drug.

-And it takes months of institutional treatment

with lot of expenditure to cure a Drug addict
with 95% failure rate.

96
 5.EXCESS ALCOHOL
• Fatty liver, Cirrhosis

Refer : http://www.surgery.usc.edu/divisions/hep/patientguide/ 97
 To give up an addiction

 Remember, an addiction can never be given up gradually. it

has to be stopped totally and abruptly. When it is stopped
suddenly, withdrawal symptoms like- restlessness,
irritability, irrational behavior, sleeplessness etc., develop.

 Remaining on Liquid diet for three days helps in reducing

the withdrawal symptoms. Take Family Physician’s or
Psychiatrist’s help in having a sedative or tranquilizer for
sleeplessness.

 One has to make up one's mind before attempting total

abstinence. Co-operation of family members and Friends is
highly essential in encouraging abstinence and overcome
temptation.

98
 TWO LIMITS OF ALCOHOL

1. 2 Small (30 ml) pegs of Whisky

or 1 Bottle (640 ml) of Beer everyday.

OR
2. Drink like a fish every Saturday evening
or only once a Week.
Those who are not drinking daily need not start
or need not drink everyday respectively,
the above limit is the upper limit.

99
Alcohol and its relationship to Liver and other
serious Diseases
1. One who drinks regularly (2-3 times a week), has to eat high protein diet
(chicken, eggs, meat etc). Otherwise liver gets damaged, and if one eats
high protein diet (with high content of spice and oil like in India) one is going
to develop…
** Obesity, high Cholesterol, High blood pressure,
Coronary Artery Disease, Diabetes.

BETWEEN THE DEEP SEA AND THE DEVIL,

THE CHOICE BECOMES DIFFICULT !!

2. Diabetes and alcohol can never go together !!

3. Limited Alcohol may be good for Heart but.. How many

people can stick to the safe limits of it ?

100
 Remember
only
1 in 1000
can stick to the limits
of Alcohol specified!

101
 “To live is not sufficient.
we need also the Joy of Living;

and the Joy of Life requires Health.

Above all, we need the Health

which embraces the Body, the Mind
and the Soul."

Alexis carrel
102
 The Purpose of the
whole session, is to achieve..

that is .......
103
Having been
born,
all of us
have to
"go"
someday !
but……..
104
 Let us age gracefully,
breathe last
without pain and suffering,
and not being
pathetically dependant on
anybody
for our
day to day needs.

105
106