A Holistic Lifesyle based on Naturopathy and Yoga

 MOTHER NATURE UNLIMITED

 

(email:  djashapara@btinternet.com Â? (M) 07956 486 146)

(HOLISTIC LIFESTYLE BASED ON NATUROPATHY AND YOGA)

Document No. 1 Â? A Healthy Heart:

 Health is an ongoing processÂ?not a one-time attempt.

The goal is to heal disease and promote positive healthÂ?not just to suppress symptoms or "quick-fix the problem"!

 This document serves as a practical guide to those who wish to achieve holistic health through complementary and alternative therapies.  The objective of this document is to strengthen the heart, lower LDL ("bad cholesterol) and heal heart-related diseases.

 (Please note:  Research on the medicinal uses of herbs and complementary therapies is not yet definitive.  If you already take prescription drugs, have a serious or chronic medical condition, or are just unsure if these remedies are appropriate for you, please consult with your physician before using them.)

  Heart Disease:  Illnesses connected with heart disease include:

1.  Atherosclerosis:  Fatty material (high cholesterol) causes the arteries to narrow restricting the flow of blood to the body including heart and brain.

1. Angina:  is chest pain caused by narrowing of the arteries supplying blood to the heart muscle.
2. Palpitations: refer to fast or irregular heartbeat which can be caused by physical exertion or fright.

  Health Tips for a Healthy Heart:

1.  Garlic:  helps to reduce high blood pressure and lowers cholesterol levels.  Some of its medicinal qualities are:

 ·        Lowers LDL Cholesterol

·        Lowers blood pressure

·        Helps to regulate blood sugar

·        Powerful antibiotic

·        Helps to prevent blood-clots from forming

 

Steamed garlic is more palatable and retains its nutritional value.

 

2. Onion:  Like garlic, onion also lowers blood sugar level.  Therefore, liberal use of onion and garlic (ideally steamed) is recommended for diabetic and heart patients.

 

3. Hawthorn:  helps to strengthen weak or aging heart.

 

4. Ginger:  improves blood circulation and prevents blood clots.  Some of the medicinal benefits are:

 ·        Anti-inflammatory

·        Beneficial in rheumatoid arthritis

·        Helps relieve stomach gas

 5.  Ginkgo Biloba:  improves blood flow through the heart and brain by opening the arteries.

 6.  Valerian Root:  calms the nervous system and helps to lower blood pressure.

7.  Echinacea:  This North American herb leads to more active immune system by stimulating white blood cells, which attach the viruses and bacteria that lead to illness or infection.  Echinacea can be used as a herbal tea sold in health shops.

 

8. Rosemary:  is an antioxidant, a circulatory stimulant and dilates (opens) the blood arteries improving blood supply to the heart.

 

9. Lemon Balm:  helps to reduce high blood pressure and calm palpitations.

 

10. Cayenne:  The best herb to help handle any heart or circulatory problem is cayenne pepper.  It is the species of capsicum that is used medicinally for its antiseptic actions and digestive properties.  It stimulates the heart, regulating the blood flow and strengthens the arteries.

 

11. Ayurveda:  For regulating pancreas, liver and heart functions:

 

• Shilajeet
• Neem
• Turmeric with Aloe Vera gel

 

Ayurveda also uses a cleansing program called Pancha Karma.  This begins with herbal massages and an herbal steam sauna, followed by fasting to cleanse the body.  This is followed by an herbal purge for the liver, pancreas and spleen.  Colon Therapy is next in order to cleanse the digestive tract and then to reconstitute the system.

 

12.   Arjuna:  It is an Ayurvedic herb which protects heart and improves

       blood circulation.

 

13.   Ashwagandha:  an Ayurvedic herb which has anti-stress properties

       and is beneficial in hypertension and diabetes.

 

14.   Guggul:  is an Ayurvedic herb which lowers cholesterol levels.

 

15.   Chinese medicine for diabetes:   Two Chinese herbs used are:

 

·        Mai Men Dong (or Ophiopogon)

·        Tian Hua Fen (or Trichosanthis)

 

              Chinese medicine for cholesterol and Coronary Heart Disease:

 

·        The herb, Shan Zha, otherwise know as Hawthorn berry, can help lower bad cholesterol.

·        Cholestin (red rice yeast):  a Chinese herbal remedy helps to lower cholesterol levels.

 

        These medicines can be found at Chinese herbal stores.

 

16.   Siberian Ginseng:  reduced blood pressure and cholesterol levels.    

        North American ginseng improves blood sugar level.

 

17.   Bilberry:  regulates blood sugar levels and also dilates arteries. 

  Bilberry berries are beneficial in diabetes and heart problems.

 

18.   Wheatgrass Juice:  is a powerful immune builder.  It is beneficial for  

       blood purification, liver detoxification and colon cleansing.

 

19.   Aloe Vera Juice:  reduces blood sugar level in type 2 diabetes and is

       beneficial in heart problems.  It is vital that these juices should be    

       fresh.  Please see my document No.2 which highlights miraculous

       benefits of wheatgrass and aloe vera juices.

 

20.   Dudhi Juice: is known to reduce blood pressure.

 

All 3 juices mentioned above i.e. Wheatgrass, Aloe vera and Dudhi are dynamic juices which have unique and potent remedial qualities.  They should ideally be taken fresh and on a regular basis.

 

21.   Amla (Indian Goodberry) Juice:  Amla juice with honey is beneficial  

       for high blood pressure.

 

22.   Red/purple Grape Juice: is antioxidant and is beneficial for a healthy heart.  Its benefits are similar to those of red wine, which are:

 

• Reduces the risk of blood clots
• Reduces low density lipoprotein (LDL, or "bad") cholesterol
• Prevents damage to blood vessels in your heart
• Reduces blood pressure

 

23. Pomegranate Juice:  has restorative powers.  It helps to reduce fatty deposits in arteries.  Its antioxidant properties limit cell damage due to free radicals.

 

24. Cranberry Juice: is good for the heart because it is an antioxidant which reduces the "bad" cholesterol and sugar in the body.

 

25. Parsley Juice:  Beneficial in high blood pressure, kidney stones, rheumatism, and digestion.  It is best mixed with other juices.  Contains vitamin C (which helps the absorption of iron), manganese, calcium and potassium.

 

26. Body Massage:  A regular oil massage will maintain a healthy blood circulation keeping muscles strong, flexible and toned.  The oil I suggest is almond oil ideally mixed with essential oils such as rosemary or lavender.

 

27. Cinnamon:  regulates blood sugar and is beneficial in coronary heart disease.

 

28.  Chromium:  improves insulin sensitivity and reduced cholesterol.  It is

      found in nutritional yeast, spinach, wheat germ, apple and carrots.

 

29. Fenugreek seed (Methi):  lowers blood glucose and cholesterol.

 

30. Prickly Pear (cactus plant):  is used as an alternative treatment of diabetes and coronary heart disease.

 

31. Jerusalem Artichoke:  decreases the need for medicinal insulin and reduces cholesterol.

 

32. Magnesium:  helps with insulin resistance and beneficial in coronary heart disease (CHD).  Found in green leafy vegetables, nuts and seeds.

 

33. Zinc:  plays important role in production and storage of insulin and reduction of cholesterol.  It is found in ginger, egg yolk, almonds, walnuts and buckwheat.

 

34. Pineapple:  Bone fracture and osteoporosis can be prevented.

      Pineapple is also an excellent source of vitamin C and manganese in

      addition to vitamin B1, vitamin B6 and copper.

 

35. Avocado:  Mono-saturated fat in avocado lowers cholesterol.
36. Plant Foods:  the following plant foods have been found to help people with type 2 diabetes and coronary heart disease.

       

·        Brewer's yeast

·        Buckwheat

·        Broccoli

·        Okra

·        Peas

·        Fenugreek seeds

·        Sage

·        Bitter melon

 

37. Vanadium:   is beneficial in diabetes and CHD.  This trace element is found in seafood, dairy food & fruit.

 

38.   Vitamin C:  can cut heart disease and diabetes.  It is found in sweet red pepper, orange, strawberries and grapefruit.

 

39. Bitter Melon (Karela):  juice is used in Ayurveda to treat diabetes but is also beneficial in CHD.

 

40. Jambu or Jamun:  In India jambu has long been used to reduce the blood sugar and reduce hypertension.

 

41.   Alpha Lipoic Acid (ALA):  is an antioxidant which prevents cell damage and controls blood glucose.  ALA is found in spinach, broccoli, tomato, garden pea and Brussels sprouts.

 

42.  Tulsi (Basil):  has been shown to lower blood sugar levels and cholesterol.

 

43. A Glass of Butter milk: with ¼ spoon of black pepper power and 1 table spoon of finely chopped onion help reduce cholesterol.

 

44. Soya Beans:  protect against diabetes-related Kidney and Heart Disease.  Soya beans are an excellent source of protein, manganese, iron, phosphorous, fibre, omega 3, magnesium, copper & vitamin B2.

 

45. Substitute cow's milk:  for soya milk, rice milk and goat milk.  You may wish to alternate e.g. 1st day soya milk, 2^nd day rice milk and 3^rd day goat's milk.

 

46. Read food labels!:  Make informed choices by reading food labels at food stores.  Don't use processed foods.  If you have to use them then make sure that you chose items with no or minimum chemicals, preservatives, salt, sugar and fat.

 

LIFESTYLE CHANGES Â? "Treat the System not the Symptoms":

 

47.  Substitute sugar:  If possible avoid sugar in any form.  Artificial sugar such as Aspartame is linked to brain tumour and cancer.  Substitute sugar for following:

 

• Honey (Manuka)
• Barley Malt
• Maple syrup
• Pureed dates
• Pureed bananas
• Brown rice syrup

 

48. Balanced Diet:  which should be:

 

• Low in fat (particularly the saturated fat)
• Low in sugar
• Low in salt
• High in fruit and vegetables (at least 5 portions a day)
• High in carbohydrates such as wholegrain bread, brown unpolished rice and yams

 

     Avoid 5 "S":

·        Salt (Avoid adding salt in cooking or at the table.  Make use of herbs, spices, garlic, vinegar or lemon juice instead)

·        Sugar

·        Saturated Fats

·        Smoking

·        Sedentary lifestyle

 

    Foods to avoid:

 

• Processed food e.g. tinned foods, ketchups etc.
• Refined sugars and refined sugar products e.g. jam etc.
• Deep fried and greasy foods
• Choose reduced salt food where available
• Saturated fats and hydrogenated oils
• White rice
• Fizzy drinks
• Bleached and unbleached white flour products
• No self-drugging: e.g. aspirin, sleeping pills etc.

 

49. Diet:  The father of medicine, Hippocrates, said "Thy food shall be thy medicine".  Whatever we intake as food has an immense effect on our physical and mental well-being.  Our diet should include plenty of foods rich in B vitamins such as: raw wheat germ, brewer's yeast, brown rice, lentils, barley, soya beans, buckwheat, mushrooms, broccoli, spinach, peas, cabbage, grapefruit and orange.

 

Vegetable salad should contain:  cabbage, carrots, beetroot, celery, cucumbers, lettuce, broccoli, radishes, parsley, avocados, tomatoes, green onions and sprouts.

 

Swap sweets and chocolates for healthier snack items such as fruit, raw vegetables or dried fruit.

 

Eat at least five portions of fruit and vegetables a day.  If possible add papaya in your portion of fruit.  It helps to detoxify the body.

 

Eat wholegrain complex carbohydrates with every meal.

 

Switch from full fat to low fat spreads and dairy products.

 

50. Cooking:  Always prepare your food by steaming or baking methods instead of frying.  Eat plenty of raw vegetable and fruit every day.  Have meat alternatives such as beans, lentils and tofu regularly.

           It is healthier to eat at home because we can control what goes into the 

           food we prepare.  Here are some tips:

 

·        Use skim or low fat milk

·        Roast, bake or steam.  Do not fry

·        Use healthier oils such as olive, canola or sunflower

·        Do not use tinned food ingredients in cooking

 

The following power foods are full of vitamins, antioxidants, omega 3's and other nutrients.  Include them in you diet as snacks and part of meals:

 

• Apples
• Almonds
• Blueberries
• Broccoli
• Spinach
• Yams

 

 

51.  Healthy substitute for caffeine:   Substitute tea and coffee for herbal tea made from fresh herbs such as amla, tulsi/basil, ginger, turmeric, lemon, mint and cranberries.  (Please refer to my document on preparing herbal tea and the medicinal benefits of each of its constituents.)

 

52.  Sauna & Steam:  The temperature changes help to rejuvenate 

       mind and body by relieving stress.  The benefits are:

 

·        Helps to eliminate toxins from body

·        Increases body metabolism

·        Deep cleanses Â? hydrates skin

·        Boosts immune system

·        Beneficial in asthma and arthritis

 

             Join a health club or a gym (which has spa facilities including sauna     

             and steam.)

 

53.   Warm water Â? The Miracle Worker:  8 glasses of water a day will:

 

·        Removes toxins and waste products

 

·        Keeps skin healthy and glowing

 

·        Helps you lose weight

 

·        Helps digestion

 

·        Keeps you more alkaline

 

54.   Yoga:  is another cornerstone of treatment for diabetes and coronary heart disease.  Please see my document No. 5 which gives further information on Pranayama and Asanas. They help to release feel-good hormones called endorphins.

 

           I suggest the following to be performed regularly:

 

• Pranayama:  Bhastrika, Kapalbhati and Anulom Vilom

Duration:  minimum of 1 hr every day

 

·        Asanas:  various Asanas including Mandukasana (diabetic pose)

 

      Join a reputable Yoga class.  Practising Yoga in group environment 

      can be a vital source of motivation and inspiration.

 

55. Practise "lying down" Yoga: i.e. a set of exercises consisting mainly of Pranayama (and some Asanas) done lying down on a hard surface.    Lying down Yoga is more effective for the following reasons:

 

·        People with back problems can do these exercises with relative ease

·        It gives that "extra time" in the mornings and evenings when you are in the bed to benefit from these miraculous exercises.

 

56. "Early to bed early to riseÂ?":  It does make you Healthy, Wealthy and Wise!  It makes you feel refreshed enabling you to complete many more tasks than you ever dreamt of!!  In early morning, I suggest you should do 12 Surya Namaskar (Sun Salutation) exercises which, with practice, can take a maximum of 20 minutes.  Each Surya Namaskar is a complete Yoga exercise made up of 12 Asanas.

 

57. Find Time for healthy living!:  Time is the most precious of your possessions.  If you want time, you must make it.  Your success depends upon the use of your time.  Quite often you can "kill two birds with one stone"!  Make the most of your time intervals such as watching TV, walking, driving, waiting for a bus or even lying on bed.  You can use these slots to perform numerous health related functions such as:

 

·        Pranayama (e.g. Kapalbhati, Ujjayi and/or Agnisar)

 

·        Facial massage using almond oil

 

·        Chinese self massage

 

·        Acupressure on hands and feet

 

 

Prepare yourself for a change!  Detoxification - An ideal

pre-requisite:

 

It is vital to undertake a process of purification and rejuvenation if you have decided to change your lifestyle!

 

1)     I suggest that you should undergo a reputable Naturopathy and Yoga course of programme for at least 20 days at a reputable Naturopathy and Yoga centre.  In addition to detoxifying yourself there you will be able to learn, practice and experience the basic rules of naturopathy and yoga, which will include:

 

·        Colon irrigation: An injection of large amounts of fluids through the anus for cleansing purposes i.e. a water enema give to flush out the large intestine.

 

·        Yogic Kriyas:  There are six classical Kriyas mentioned in the Hatha Yoga.  In the centre you will be able to learn and practice these Kriyas such as Jalneti, Laghu Sankh Prakshalan (LSP) and Vaman.  They help to prevent the build up of mucus and cleanse internal organs.

 

·        Basic principles of naturopathy based on diet & nutrition:  They include not mixing cooked and uncooked foods together in our diets, controlled fasting on fruit juices etc.

 

·        More than anything such centres will help you to condition yourself for a healthy, holistic lifestyle.

 

2)     Panchkarma:   Detoxify your body through Panch Karma, which is an Ayurvedic process of five therapies.  The value of Pancha Karma is that it offers systematic treatment for dislodging and flushing toxins from every cell, using the same organs of elimination that the body naturally employs i.e. sweat glands, blood vessels, the urinary tract and the intestines.

 

Panch Karma therapy can promote good health, prevent diseases and acquire longevity.  However, it should be done at a reputable centre.  On average it should take about 20 days to complete this detoxifying course.

 

 

For above mentioned detoxification and conditioning process, I suggest the following centres:  (1) Institute of Naturopathy and Yogic Sciences (also called "Jindal), Bangalore, India  (2)  Kaivalyadhama, Lonavala, India. (3)  Arya Vaidya Sala, Kottakkal, Malappuram (Dist.), Kerala, India  (4) Navjivan Cure Cenre, Kutch, India.

 

 

 

If you have any questions or queries on the contents of the document, or wish to join my Yoga and holistic health classes, please do not hesitate to contact me.  My contact details are as follows:

 Dipak Jashapara  BA (HONS)  MICHT (Holistic Health)

Mother Nature Unlimited

Mobile:  07956 486 146

Email:  djashapara@btinternet.com

  

 

About the author:

I am a qualified lecturer in complementary, alternative and holistic therapies. I also run teach Yoga, aromatherapy, Thai and Ayurvedic Body Massage, Reflexology, Reiki, Kundlini meditation and Indian Head Massage. Please email me for further information.

Author: Dipak Jashapara
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