DR.N.MANAVALAN., DR.N.MANAVALAN., N.D (OSM)., M.Phil.,N.D (OSM)., M.Phil.,

M.A (GT)., M.Sc (Y&N)., P.G.D.Y., P.G.D.H.M., M.A (GT)., M.Sc (Y&N)., P.G.D.Y., P.G.D.H.M., P.G.D.H.H.P.G.D.H.H.

PRINCIPALPRINCIPAL

GOVT. YOGA AND NATUROPATHY GOVT. YOGA AND NATUROPATHY MEDICAL MEDICAL COLLEGE,COLLEGE,

Arignar Anna Government Hospital of Arignar Anna Government Hospital of Indian Indian Medicine Campus,Medicine Campus,

Arumbakkam, Chennai – 106.Arumbakkam, Chennai – 106.TAMIL NADU.TAMIL NADU.

GOVT. YOGA AND NATUROPATHY MEDICAL COLLEGEArignar Anna Government Hospital of Indian Medicine Campus,

Arumbakkam, Chennai – 106. Tel: 044-26222516

YOGA AND NATUROPATHY FOR HEALTHY LIVING

Yoga and Naturopathy System of MedicineYoga and Naturopathy System of Medicine

Naturopathy is an art and science of healthy living and a Naturopathy is an art and science of healthy living and a drugless system of healing based on well founded philosophy. It has drugless system of healing based on well founded philosophy. It has its own concept of health and disease and also principle of its own concept of health and disease and also principle of treatment. Naturopathy is a very old science. We can find a number treatment. Naturopathy is a very old science. We can find a number of references in our Vedas and other ancient texts. The morbid of references in our Vedas and other ancient texts. The morbid matter theory, concept of vital force and other concepts upon which matter theory, concept of vital force and other concepts upon which Naturopathy is based are already available in old texts. Naturopathy is based are already available in old texts.

The word "yoga" comes from the Sanskrit root yuj, which The word "yoga" comes from the Sanskrit root yuj, which means "to join" or "to yoke". Originated in ancient India, Yoga means "to join" or "to yoke". Originated in ancient India, Yoga typically means 'union' between the mind, body and spirit. It involves typically means 'union' between the mind, body and spirit. It involves the practice of physical postures and poses, which is sometimes the practice of physical postures and poses, which is sometimes referred to as 'asana' in Sanskrit. As the name suggests, the referred to as 'asana' in Sanskrit. As the name suggests, the ultimate aim of practicing Yoga is to create a balance between the ultimate aim of practicing Yoga is to create a balance between the body and the mind and to attain self-enlightenment. In order to body and the mind and to attain self-enlightenment. In order to accomplish it, Yoga makes use of different movements, breathing accomplish it, Yoga makes use of different movements, breathing exercises, relaxation technique and meditation. Yoga is associated exercises, relaxation technique and meditation. Yoga is associated with a healthy and lively lifestyle with a balanced approach to life.with a healthy and lively lifestyle with a balanced approach to life.

HEALTH according to WHO HEALTH according to WHO

(WORLD HEALTH ORGANISATION)(WORLD HEALTH ORGANISATION)

““Health is a state of complete physical, mental and social well-being and Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”not merely the absence of disease or infirmity.”

* * * * * * ** * * * * * *

HEALTH according to Naturopathy and YogaHEALTH according to Naturopathy and Yoga

““Health is the normal and harmonious vibration of the elements and Health is the normal and harmonious vibration of the elements and forces which are composing the human entity and physical, mental forces which are composing the human entity and physical, mental

and moral planes of being in conformity with the constructive principle and moral planes of being in conformity with the constructive principle of nature which can be applied to an individual life.”of nature which can be applied to an individual life.”

* * * * * * ** * * * * * *

GOVERNMENT YOGA AND NATUROPATHY GOVERNMENT YOGA AND NATUROPATHY MEDICAL COLLEGEMEDICAL COLLEGE

ARUMBAKKAM, CHENNAI – TAMIL NADUARUMBAKKAM, CHENNAI – TAMIL NADU

MEDICAL EDUCATION:MEDICAL EDUCATION:

5 ½ Year under Graduate Course – Bachelor 5 ½ Year under Graduate Course – Bachelor of Naturopathy and Yoga (BNYS)of Naturopathy and Yoga (BNYS) including one including one year of compulsory internship program.year of compulsory internship program.

AFFILIATION:AFFILIATION:

The Tamil Nadu Dr. M.G.R Medical The Tamil Nadu Dr. M.G.R Medical University, Chennai. University, Chennai.

Basic principles of Yoga and Naturopathy Basic principles of Yoga and Naturopathy System of MedicineSystem of Medicine

The body heals itself.The body heals itself. The main cause of disease is enervation.The main cause of disease is enervation. The accumulation of morbid matter causes the The accumulation of morbid matter causes the

disease.disease. The acute disease in itself is the remedial process.The acute disease in itself is the remedial process. Germs don’t cause but are found in disease condition.Germs don’t cause but are found in disease condition. Food is the building material but doesn’t increase Food is the building material but doesn’t increase

vitality.vitality. Fasting doesn’t cure the disease but create the Fasting doesn’t cure the disease but create the

environment to heal.environment to heal. Exercise and physical activities keep the balance Exercise and physical activities keep the balance

between nutrition and drainage.between nutrition and drainage. The patients own wish to get well, determination and The patients own wish to get well, determination and

faith in nature healing power play important role in faith in nature healing power play important role in healing process.healing process.

PANCHA TANTRAS OF NATUROPATHYPANCHA TANTRAS OF NATUROPATHY

I.I. Eat twice a day.Eat twice a day.

II.II. Drink eight to ten glasses of water dailyDrink eight to ten glasses of water daily

III.III. Fast once a weekFast once a week

IV.IV. Do Yoga an hour dailyDo Yoga an hour daily

V.V. Pray twice a dayPray twice a day

NATUROPATHY AND YOGA - A HOLISTIC APPROACHNATUROPATHY AND YOGA - A HOLISTIC APPROACH

• With many forms of alternate healing, physician of With many forms of alternate healing, physician of Naturopathy and yoga believe in taking holistic approach Naturopathy and yoga believe in taking holistic approach to healing. to healing.

• It is important to not only address a specific It is important to not only address a specific ailment but to find all of its causes underlying viz., diet, ailment but to find all of its causes underlying viz., diet, mental state etc. mental state etc.

• Instead of trying to just solve physical ailments of Instead of trying to just solve physical ailments of the body, the holistic approach is increasingly popular the body, the holistic approach is increasingly popular among all patients and is one of the main reasons that among all patients and is one of the main reasons that many people are taking an interest in Naturopathy and many people are taking an interest in Naturopathy and Yoga today.Yoga today.

Primary goal of Naturopathy and yogaPrimary goal of Naturopathy and yoga is to get body system back with each other is to get body system back with each other and prevent illness together. and prevent illness together.

Naturopathic doctorsNaturopathic doctors are capable of are capable of healing a variety of ailments. Optimum healing a variety of ailments. Optimum health can be achieved by all systems of the health can be achieved by all systems of the body. Rather than working on disease body. Rather than working on disease management, they focus on promoting management, they focus on promoting health all times in order to prevent disease.health all times in order to prevent disease.

SOME TREATMENT MODALITIES IN SOME TREATMENT MODALITIES IN YOGA AND NATUROPATHY SYSTEM OF MEDICINEYOGA AND NATUROPATHY SYSTEM OF MEDICINE

SPINAL BATH HIP BATH STEAM BATH

ENEMA FOMENTATION MUD BATH

PLANTAIN LEAF BATH MASSAGE

MAGNETOTHERAPY ACUPUNCTURE ACUPRESSURE

YOGA THERAPY

AROMATHERAPYAROMATHERAPY

FASTING

HERBOLOGY

CHROMOTHERAPYDIET THERAPY

COLOR GLASSES

LIFE STYLE MODIFICATIONLIFE STYLE MODIFICATION

DIET:DIET: Increase intake of green leafy vegetables and fresh fruits.Increase intake of green leafy vegetables and fresh fruits. Consume less salt; avoid adding or sprinkling salt to Consume less salt; avoid adding or sprinkling salt to

cooked and uncooked food.cooked and uncooked food. Preparations which are high in salt, need to be moderated Preparations which are high in salt, need to be moderated

were: Pickles, chutneys, sauces and ketchups, papads, were: Pickles, chutneys, sauces and ketchups, papads, chips and salted biscuits, cheese and salted butter, bakery chips and salted biscuits, cheese and salted butter, bakery products and dried salted fish.products and dried salted fish.

Restrict all forms of sugar and refined carbohydrates.Restrict all forms of sugar and refined carbohydrates. For example biscuits, breads, naan, kulchas, cakes, mathris etc.For example biscuits, breads, naan, kulchas, cakes, mathris etc.

Steamed and boiled food should be preferred for fried Steamed and boiled food should be preferred for fried food.food.

Have fresh lime water instead of carbonated drinks and Have fresh lime water instead of carbonated drinks and other aerated drinks.other aerated drinks.

Avoid eating fast or junk foods. Instead of fried snacks, Avoid eating fast or junk foods. Instead of fried snacks, eat a fruit.eat a fruit.

In practice, it is best to use mixture of oils. In practice, it is best to use mixture of oils. Either buy different oils every month or cook different Either buy different oils every month or cook different

food items in different oils.food items in different oils. Oils which can be mixed and matched are mustard oil, Oils which can be mixed and matched are mustard oil,

Soya bean oil, groundnut oil, olive oil, sesame oil, and Soya bean oil, groundnut oil, olive oil, sesame oil, and sunflower oil.sunflower oil.

Ghee, vanaspati, margarine, butter and coconut oil were Ghee, vanaspati, margarine, butter and coconut oil were harmful, hence they should be moderated.harmful, hence they should be moderated.

YOGAYOGA Yoga is a key determinant of energy expenditure.Yoga is a key determinant of energy expenditure. Regular yoga is important for effective weight control.Regular yoga is important for effective weight control. Regular practice of Yoga (moderate to vigorous) for 5-7 Regular practice of Yoga (moderate to vigorous) for 5-7

days per week; starts slowly and works up gradually. At days per week; starts slowly and works up gradually. At least 30 minutes (accumulated) of yoga per day for least 30 minutes (accumulated) of yoga per day for cardiovascular disease protection. About 45 minutes/ day cardiovascular disease protection. About 45 minutes/ day (accumulated) for fitness, and about 60 minutes/ day (accumulated) for fitness, and about 60 minutes/ day (accumulated) for weight reduction.(accumulated) for weight reduction.

Discourage spending long hours in front of TV.Discourage spending long hours in front of TV. Encourage outdoor activities like cycling, gardening etc.Encourage outdoor activities like cycling, gardening etc.

MANAGEMENT OF DIABETES MELLITUS THROUGH MANAGEMENT OF DIABETES MELLITUS THROUGH YOGA AND NATUROPATHYYOGA AND NATUROPATHY

Mental stress is the most common situation that Mental stress is the most common situation that raises blood sugar level. Stress drives Adrenal raises blood sugar level. Stress drives Adrenal glands and prevents orderly secretion from the glands and prevents orderly secretion from the pancreas. pancreas.

Yoga is ideally suited for both types of Diabetes. Yoga is ideally suited for both types of Diabetes. Yoga increases the practitioner’s sensitivity to Yoga increases the practitioner’s sensitivity to body movements and cellular changes. In yoga body movements and cellular changes. In yoga it is possible to create a selective uptake of it is possible to create a selective uptake of Sugar.Sugar.

YOGA THERAPYYOGA THERAPY

SHATKARMA:SHATKARMA:

Jalaneti, Kunjal kriya, Shankaprakshalana.Jalaneti, Kunjal kriya, Shankaprakshalana.

ASANAS:ASANAS:

Pawanmuktasana- part I, Pawanmuktasana- part II, Pawanmuktasana- Pawanmuktasana- part I, Pawanmuktasana- part II, Pawanmuktasana- part III, Surya Namaskar.part III, Surya Namaskar.

RELAXATIVE ASANAS:RELAXATIVE ASANAS:

Shavasan, Advasan, Makrasan, Matsya kridasan, Jyestikasan.Shavasan, Advasan, Makrasan, Matsya kridasan, Jyestikasan.

PRANAYAMA:PRANAYAMA:

Nadi shodhana pranayama, Bhastrika, Kaplabhati, Bhramari and Nadi shodhana pranayama, Bhastrika, Kaplabhati, Bhramari and Ujjayi.Ujjayi.

SHASANKASAN MATSYASAN DHANURASAN

ARDHA MATSYENDRASAN

PASCHIMOTTASAN BHUJANGASAN

SARVANGASAN HALASAN

MODEL DIET FOR DIABETESMODEL DIET FOR DIABETES

Early morningEarly morning : : Drink 1-2 glass of water, Fenugreek seed (soaked in water) a tea Drink 1-2 glass of water, Fenugreek seed (soaked in water) a tea spoon spoon with warm lemon juice I glass with warm lemon juice I glass

Break fastBreak fast : : oil free dosa (ragi or wheat) 2-3 with mint coriander chutney or onion oil free dosa (ragi or wheat) 2-3 with mint coriander chutney or onion chutneychutney

Mid morningMid morning : : juice like bitter guard or bottle gourd or plantain pith or veg soup -1 juice like bitter guard or bottle gourd or plantain pith or veg soup -1 glass or butter milk – 1 glassglass or butter milk – 1 glass

LunchLunch : : chapatti (3-4) +channa or Rajmah dhal or thin dhal +greens +1 cup of chapatti (3-4) +channa or Rajmah dhal or thin dhal +greens +1 cup of hand pound rice, boiled vegetables 1 cup hand pound rice, boiled vegetables 1 cup

EveningEvening : : Herbal coffee or tea (dry ginger or coriander seeds) germinated seeds Herbal coffee or tea (dry ginger or coriander seeds) germinated seeds (channa, green gram, horse gram) 1 cup(channa, green gram, horse gram) 1 cup

Early dinnerEarly dinner : : chapatti or samba wheat kichadi 1 cup + green chutney or mixed chapatti or samba wheat kichadi 1 cup + green chutney or mixed veg veg curry. Guava (1) or papaya ¼ or apple (1) curry. Guava (1) or papaya ¼ or apple (1)

To avoid To avoid Chocolates , sweets sugar , cakes ,bun, jam , jelly , soft drink , ice cream , curd , Chocolates , sweets sugar , cakes ,bun, jam , jelly , soft drink , ice cream , curd ,

milk , nuts , egg& non –veg ,oily & fried foods ,fruit juices &fruits like sapota, mango , jack milk , nuts , egg& non –veg ,oily & fried foods ,fruit juices &fruits like sapota, mango , jack fruit , bananas, grapesfruit , bananas, grapes

Note:Note:

Drink minimum – 3 liters of water per day Drink minimum – 3 liters of water per day

Take plenty of plantain (pith , flower ) & watery veg likes , kovakai , Take plenty of plantain (pith , flower ) & watery veg likes , kovakai , bottle gourd , carrot , cucumber , beetroot, cauliflower , cabbage , bottle gourd , carrot , cucumber , beetroot, cauliflower , cabbage , sundakai etc.sundakai etc.

Supportive therapies for Diabetes in NaturopathySupportive therapies for Diabetes in Naturopathy

Chromo therapyChromo therapy : : Orange, Yellow color, Blue color.Orange, Yellow color, Blue color.

Magneto TherapyMagneto Therapy : : Lead 3, Magnetic charged water.Lead 3, Magnetic charged water.

MassageMassage

AcupunctureAcupuncture

MANAGEMENT OF HYPERTENSION THROUGH MANAGEMENT OF HYPERTENSION THROUGH YOGA AND NATUROPATHYYOGA AND NATUROPATHY

YOGA THERAPYYOGA THERAPY

Shavasan Makrasan

Balasana

RELAXATION: RELAXATION:

Deep Relaxation Techniques, Quick Relaxation Techniques, YOGA Deep Relaxation Techniques, Quick Relaxation Techniques, YOGA NIDRA.NIDRA.

PRANAYAMA:PRANAYAMA:

Nadi shodhana, Sheetali, Bhramari pranayam.Nadi shodhana, Sheetali, Bhramari pranayam.

HYDROTHERAPY:HYDROTHERAPY:

Ice-massage to spine, head, neck, Neutral spinal bath, Cold spinal Ice-massage to spine, head, neck, Neutral spinal bath, Cold spinal Affusion, Cold compress to head. Affusion, Cold compress to head.

Supportive therapies for Hypertension in NaturopathySupportive therapies for Hypertension in Naturopathy MassageMassage Chromo therapyChromo therapy Magneto therapy Magneto therapy AcupunctureAcupuncture

MODEL DIET FOR HYPERTENSIONMODEL DIET FOR HYPERTENSION

Early morningEarly morning : : Warm lime juice + a teaspoon of honey or Ash gourd juice – Warm lime juice + a teaspoon of honey or Ash gourd juice – a a glass.glass.

BreakfastBreakfast : : 3 idlies or 2 dosa (oil free) wheat or ragi or porridge- 1 bowl. 3 idlies or 2 dosa (oil free) wheat or ragi or porridge- 1 bowl. Seasonal fruit (banana, orange, sweet lime, apple, etc)Seasonal fruit (banana, orange, sweet lime, apple, etc)

Mid- morningMid- morning : : Butter milk or lemon juice or sweet lime juice or dhaniya Butter milk or lemon juice or sweet lime juice or dhaniya water water or coconut water or barley water (1 glass)or coconut water or barley water (1 glass)

LunchLunch : : Any greens+ thin dhal + boiled vegetables (1 big bowl) + a Any greens+ thin dhal + boiled vegetables (1 big bowl) + a cup of rice (handpounded) or 2 dry chappati.cup of rice (handpounded) or 2 dry chappati.

EveningEvening : : Herbal tea (dry ginger+ coriander seeds (kothamalli sukku Herbal tea (dry ginger+ coriander seeds (kothamalli sukku coffee) ) 1 glass or chukkumalli coffee or lotus stem coffee) ) 1 glass or chukkumalli coffee or lotus stem

decoction or decoction or hibiscus (chembaruthi) decoction or vegetable soup + hibiscus (chembaruthi) decoction or vegetable soup + germinated germinated seeds (channa, green gram, horse gram, groundnut, seeds (channa, green gram, horse gram, groundnut, ragi, millets)ragi, millets)

Early dinnerEarly dinner : : Veg salad + a fruit (apple or papaya) - 1 cup Samba wheat -Veg salad + a fruit (apple or papaya) - 1 cup Samba wheat -> > Kichadi 1 cup + green chutney (coriander (kothamalli) or Kichadi 1 cup + green chutney (coriander (kothamalli) or

pudhina)pudhina)

MANAGEMENT OF OBESITY IN MANAGEMENT OF OBESITY IN NATUROPATHY AND YOGANATUROPATHY AND YOGA

DIET THERAPY:DIET THERAPY:

The goal of all dietary management in obesity The goal of all dietary management in obesity should be to help the individual to reduce their should be to help the individual to reduce their energy intake to an acceptable level while energy intake to an acceptable level while consuming a diet that is adequate in all other consuming a diet that is adequate in all other nutrients compatible with good health, practical to nutrients compatible with good health, practical to follow and can be reconciled with their Lifestyle. follow and can be reconciled with their Lifestyle.

MODEL DIET FOR OBESITYMODEL DIET FOR OBESITY

Early morningEarly morning :: Warm lime juice + a teaspoon of honey or ash Warm lime juice + a teaspoon of honey or ash gourd juice (plain)gourd juice (plain)

BreakfastBreakfast : : 3 idlies or 2 dosa (oil free) or (no coconut 3 idlies or 2 dosa (oil free) or (no coconut chutney) (wheat ragi) +pudhina or coriander or chutney) (wheat ragi) +pudhina or coriander or

curry leaves chutney +1 guava or papaya (1 curry leaves chutney +1 guava or papaya (1 small small cup)cup)

MidmorningMidmorning : : buttermilk or sugarless lemon juice or orange buttermilk or sugarless lemon juice or orange juice juice

LunchLunch : : Any greens + thin dhal +boiled vegetables +a Any greens + thin dhal +boiled vegetables +a cup of rice (hand pounded) or 2 dry chappaticup of rice (hand pounded) or 2 dry chappati

EveningEvening : : Herbal coffee (dry ginger + coriander) -1 cup or Herbal coffee (dry ginger + coriander) -1 cup or

vegetable soup + germinated seeds vegetable soup + germinated seeds (channa, (channa, green gram, horse gram, green gram, horse gram, groundnut)groundnut)

Early dinnerEarly dinner : : veg salad +a fruit (apple or papaya)-1 cup veg salad +a fruit (apple or papaya)-1 cup +samba wheat – kichadi 1 cup +green +samba wheat – kichadi 1 cup +green

chutney chutney (coriander or pudhina)(coriander or pudhina)

To avoid :To avoid :

sugar , all sweets , cakes , bun ,jams ,jellies , soft rings , ice –creams , sugar , all sweets , cakes , bun ,jams ,jellies , soft rings , ice –creams , egg, non – veg , curd , oily ,fried foods , nuts , Maida , milk, chocolates egg, non – veg , curd , oily ,fried foods , nuts , Maida , milk, chocolates

Note:Note:

To drink minimum 3 liter of water a day. People suffering from obesity To drink minimum 3 liter of water a day. People suffering from obesity with other disease should consult qualified naturopathy and yoga doctor with other disease should consult qualified naturopathy and yoga doctor

Supportive TreatmentSupportive Treatment Steam bathSteam bath Mud bathMud bath Plantain leaf bathPlantain leaf bath Cold hip bathCold hip bath Full body oil massageFull body oil massage Fasting etc.,.Fasting etc.,.

MANAGEMENT OF HIGH BLOOD CHOLESTEROL MANAGEMENT OF HIGH BLOOD CHOLESTEROL THROUGH THROUGH

NATUROPATHY AND YOGANATUROPATHY AND YOGA

The broad guidelines to assess management would be The broad guidelines to assess management would be based on:based on:

Ascertaining whether patient has established Cardiovascular Ascertaining whether patient has established Cardiovascular Disease like previous heart attack/ stroke/angina/peripheral Disease like previous heart attack/ stroke/angina/peripheral vascular disease.vascular disease.

Is a diabetic or not.Is a diabetic or not. What other CVD risk factors (hypertension/smoking/age/obesity) What other CVD risk factors (hypertension/smoking/age/obesity)

are present.are present. Blood sugar/ total cholesterol/ HDL/LDL cholesterol levelsBlood sugar/ total cholesterol/ HDL/LDL cholesterol levels

MODEL DIET FOR DYSLIPIDEMIAMODEL DIET FOR DYSLIPIDEMIA

Early morningEarly morning : Warm lime juice + a teaspoon of honey or ash gourd juice (plain): Warm lime juice + a teaspoon of honey or ash gourd juice (plain)

BreakfastBreakfast : 3 idlies or 2 dosa (oil free) or (no coconut chutney) (wheat ragi) : 3 idlies or 2 dosa (oil free) or (no coconut chutney) (wheat ragi) +pudhina or coriander or curry leaves chutney +1 guava or papaya (1 +pudhina or coriander or curry leaves chutney +1 guava or papaya (1

small cup)small cup)

MidmorningMidmorning : Buttermilk or sugarless lemon juice or orange juice : Buttermilk or sugarless lemon juice or orange juice

LunchLunch : Any greens + thin dhal +boiled vegetables +a cup of rice (hand : Any greens + thin dhal +boiled vegetables +a cup of rice (hand pounded) or 2 dry chappati pounded) or 2 dry chappati

EveningEvening : Herbal coffee (dry ginger + coriander) -1 cup or vegetable soup + : Herbal coffee (dry ginger + coriander) -1 cup or vegetable soup + germinated seeds (channa, green gram, horse gram, germinated seeds (channa, green gram, horse gram,

groundnut)groundnut)

Early dinnerEarly dinner : veg salad +a fruit (apple or papaya)-1 cup +samba wheat – kichadi 1 : veg salad +a fruit (apple or papaya)-1 cup +samba wheat – kichadi 1 cup +green chutney (coriander or pudhina)cup +green chutney (coriander or pudhina)

To avoidTo avoid : : sugar , all sweets , cakes , bun ,jams ,jellies , soft rings , ice –creams , egg, non sugar , all sweets , cakes , bun ,jams ,jellies , soft rings , ice –creams , egg, non

– – veg , curd , oily ,fried foods , nuts , Maida , milk, chocolates veg , curd , oily ,fried foods , nuts , Maida , milk, chocolates

Note:Note: To drink minimum 3 liters of water or day To drink minimum 3 liters of water or day

MODEL DIET FOR CORONARY ARTERY DISEASEMODEL DIET FOR CORONARY ARTERY DISEASE

Early morningEarly morning : Water with 1 teaspoon honey, 1 lemon or dhaniya water, hibiscus : Water with 1 teaspoon honey, 1 lemon or dhaniya water, hibiscus decoction decoction

Break fastBreak fast : 2 or 3 dosa coriander or curry leaves chutney 1 cup of seasonal fruits, : 2 or 3 dosa coriander or curry leaves chutney 1 cup of seasonal fruits, Mushroom – boiled – 1 cup Mushroom – boiled – 1 cup

LunchLunch :: 1cups of rice (hand pounded) dhal ½ cups Beans carrot or ash 1cups of rice (hand pounded) dhal ½ cups Beans carrot or ash gourd, gourd, cabbage 2 chapattis with curd or tomato mesh 1 seasonal fruit or ash cabbage 2 chapattis with curd or tomato mesh 1 seasonal fruit or ash – – gourd juice gourd juice

EveningEvening : Herbal tea Green gram or channa boiled – 1 cup : Herbal tea Green gram or channa boiled – 1 cup Dhaniya decoction Dhaniya decoction

DinnerDinner : 2 chapattis curry leaves or mint leaves chutney Fruit salad – 1 cup : 2 chapattis curry leaves or mint leaves chutney Fruit salad – 1 cup (seasonal) Horse gram (boiled) – 1 cup or channa (boiled) (seasonal) Horse gram (boiled) – 1 cup or channa (boiled)

– 1 cup– 1 cup

Foods to be taken:Foods to be taken:All seasonal vegetables, Wheat bran, fenugreek seeds, cinnamon. All seasonal vegetables, Wheat bran, fenugreek seeds, cinnamon. Mushroom, boiled Dhaniya, flax seeds, hibiscus; Ground nut oil or mustard oil Mushroom, boiled Dhaniya, flax seeds, hibiscus; Ground nut oil or mustard oil

or olive to be used for cooking or olive to be used for cooking

NOTE: NOTE: To drink at least 3 liters of water a day as per the yoga and naturopathy doctors advice. To drink at least 3 liters of water a day as per the yoga and naturopathy doctors advice.

MANAGEMENT OF ANAEMIA THROUGH MANAGEMENT OF ANAEMIA THROUGH NATUROPATHY AND YOGANATUROPATHY AND YOGA

The following are said to be highly effective in iron absorption The following are said to be highly effective in iron absorption and its utilization, hence they are very good for Anemia.and its utilization, hence they are very good for Anemia.

Vegetable juices Vegetable juices – Beet root, Tomato– Beet root, Tomato Greens juices Greens juices – Curry leaves and coriander leaves, – Curry leaves and coriander leaves,

Spinach, Wheat grass and Spinach, Wheat grass and green grass green grass (arukanpil).(arukanpil).

Sprouts Sprouts – Green gram. – Green gram. Nuts and SeedsNuts and Seeds– Sesame seeds, Almonds.– Sesame seeds, Almonds. Fruits Fruits – Dates, Raisins, Jamun, Figs, etc. – Dates, Raisins, Jamun, Figs, etc. Others Others – Jaggery, Honey and other citrus – Jaggery, Honey and other citrus

fruits rich in vitamin C.fruits rich in vitamin C.

Supportive Therapies in NaturopathySupportive Therapies in Naturopathy

HydrotherapyHydrotherapy::Drinking 8-10 glasses of water helps in absorption, Drinking 8-10 glasses of water helps in absorption,

Cold water bath, cold friction bath,Wet pack to abdomen.Cold water bath, cold friction bath,Wet pack to abdomen.

Massage therapyMassage therapy::Regular massage improves the general health and Regular massage improves the general health and

tissue nourishment.tissue nourishment.

Yoga therapyYoga therapy::Breathing exercises, pranayama, adequate rest, Breathing exercises, pranayama, adequate rest,

relaxation techniques also enhances tissue utilization and relaxation techniques also enhances tissue utilization and oxygen uptake.oxygen uptake.

CANCER PREVENTION CANCER PREVENTION THROUGH THROUGH

NATUROPATHY AND YOGANATUROPATHY AND YOGA

Antioxidants Antioxidants come in a variety of forms. Plants come in a variety of forms. Plants are a plentiful and powerful source of antioxidants in part are a plentiful and powerful source of antioxidants in part because these botanicals often have an affinity for because these botanicals often have an affinity for particular organs. particular organs.

For example, the antioxidant acting flavonoids in milk thistle target For example, the antioxidant acting flavonoids in milk thistle target the liver. Those in ginkgo are attracted to the central nervous system, the liver. Those in ginkgo are attracted to the central nervous system, including the brain. including the brain.

Probably the most well known plant antioxidants Probably the most well known plant antioxidants are carotenoids, the yellow pigment found in many fruits are carotenoids, the yellow pigment found in many fruits and vegetables. In addition, antioxidants can include and vegetables. In addition, antioxidants can include vitamins such as C, E, and A, and minerals like vitamins such as C, E, and A, and minerals like selenium, zinc, copper, and manganese. selenium, zinc, copper, and manganese.

THE TOP ANTI-CANCER FOODSTHE TOP ANTI-CANCER FOODS

Anti-cancer vegetables: Anti-cancer vegetables: Broccoli, Cabbage, Carrots, Broccoli, Cabbage, Carrots, Cauliflower, Green beans, Onions (red), Peppers, Cauliflower, Green beans, Onions (red), Peppers, Radishes, Soya, Sweet potatoes, Tomatoes, Yams, Brown Radishes, Soya, Sweet potatoes, Tomatoes, Yams, Brown rice, Sunflower seeds, Safflower seeds, Garlic, Pumpkins, rice, Sunflower seeds, Safflower seeds, Garlic, Pumpkins, Spinach.Spinach.

Anti-cancer fruits:Anti-cancer fruits: Apricots, Grapes, Lemons, Mangoes, Apricots, Grapes, Lemons, Mangoes, Oranges, Papayas, Peaches, Strawberries, Apple, Oranges, Papayas, Peaches, Strawberries, Apple, Peaches.Peaches.

Oils: Oils: Olive oil, Flax seed oil, Soybean oil, Sesame oil, Olive oil, Flax seed oil, Soybean oil, Sesame oil, Ground oil, Safflower oil, Sunflower oil.Ground oil, Safflower oil, Sunflower oil.

THE 10-STEP ANTI-CANCER PROGRAMTHE 10-STEP ANTI-CANCER PROGRAM

1.1. Reduce stress. Reduce stress. 2.2. Stay lean. Stay lean. 3.3. Increase exercise. Increase exercise. 4.4. Limit dietary fat to 20 percent of total calories, with less Limit dietary fat to 20 percent of total calories, with less

than 10 percent of total calories as saturated fats. than 10 percent of total calories as saturated fats. Eliminate hydrogenated fats. Eliminate hydrogenated fats.

5.5. Increase fiber to between 25 and 35 grams a day. Increase fiber to between 25 and 35 grams a day. 6.6. Eat lots of fresh fruits and vegetables. Eat lots of fresh fruits and vegetables. 7.7. Eat foods high in the antioxidants beta carotene, Eat foods high in the antioxidants beta carotene,

vitamin C and vitamin E. vitamin C and vitamin E. 8.8. Eat foods high in calciumEat foods high in calcium9.9. Increase the intake of selenium and soy products.Increase the intake of selenium and soy products.10.10. Take at least one glass juice of coriander leaves / Take at least one glass juice of coriander leaves /

curry leaves / wheat grass / arukanpil (Green grass)curry leaves / wheat grass / arukanpil (Green grass)

Supportive Therapies in NaturopathySupportive Therapies in Naturopathy

Chromo TherapyChromo Therapy::GreenGreen - Antibiotic effect- Antibiotic effectBlue and Orange Blue and Orange - Analgesic effect and - Analgesic effect and

cooling effectcooling effect

Magneto Therapy:Magneto Therapy: North Pole charged Water- controls replication North Pole charged Water- controls replication

of cell growth, arrests infection, improves the immune of cell growth, arrests infection, improves the immune system.system.

Acupuncture:Acupuncture:A very good palliative measure for overcoming A very good palliative measure for overcoming

discomfortsdiscomforts

PREGNANCY YOGAPREGNANCY YOGA

• DURING PREPARATORY PHASE OF PREGNANCYDURING PREPARATORY PHASE OF PREGNANCY

• DURING PREGNANCY (ANTE - NATAL PRACTICE)DURING PREGNANCY (ANTE - NATAL PRACTICE)

• DURING DELIVERY (INTRA - NATAL PRACTICES)DURING DELIVERY (INTRA - NATAL PRACTICES)

• AFTER DELIVERY (POST - NATAL PRACTICES)AFTER DELIVERY (POST - NATAL PRACTICES)

BENEFITS OF PREGNANCY YOGA:BENEFITS OF PREGNANCY YOGA:

i.i. Yoga along with Meditation prepares your mind and body for Yoga along with Meditation prepares your mind and body for change and helps you to connect to the baby growing within change and helps you to connect to the baby growing within you.you.

ii.ii. Yogic practices help at-risk adolescent girls for their positive Yogic practices help at-risk adolescent girls for their positive future. With multidimensional approach it restores and future. With multidimensional approach it restores and stabilizes the immune system.stabilizes the immune system.

iii.iii. Pregnancy yoga postures help to be more comfortable and Pregnancy yoga postures help to be more comfortable and relaxed during the time of delivery.relaxed during the time of delivery.

iv.iv. Yoga and Pranayama (Breathing Exercise) help to reduce Yoga and Pranayama (Breathing Exercise) help to reduce Morning sickness. Mood swing and Nausea.Morning sickness. Mood swing and Nausea.

v.v. It relives oedema and cramps which are quite common during It relives oedema and cramps which are quite common during the last month of pregnancy.the last month of pregnancy.

vi.vi. Certain Yogic poses helps in opening the pelvis, ease tension Certain Yogic poses helps in opening the pelvis, ease tension around the cervix and birth canal, thus make delivery easier around the cervix and birth canal, thus make delivery easier and quicker.and quicker.

vii.vii. It also helps to reduce fatigue, tenderness and swelling of the It also helps to reduce fatigue, tenderness and swelling of the Breast.Breast.

viii.viii. Yoga helps to restore the uterus, abdomen and the pelvic floor Yoga helps to restore the uterus, abdomen and the pelvic floor after delivery.after delivery.

ix.ix. It helps to relive upper back tension and Breast discomfort after It helps to relive upper back tension and Breast discomfort after delivery.delivery.

x.x. It helps to regain the fit and shapely body after pregnancy.It helps to regain the fit and shapely body after pregnancy.

GENERAL PRECAUTIONS:GENERAL PRECAUTIONS:

i.i. Always listen to your body. If you feel any discomfort Always listen to your body. If you feel any discomfort stop practice and consult the doctor.stop practice and consult the doctor.

ii.ii. You need to modify each pose to your body’s You need to modify each pose to your body’s physical change.physical change.

iii.iii. Avoid any pose that compress your abdomen.Avoid any pose that compress your abdomen.iv.iv. Practice twisting pose more carefully, twist more Practice twisting pose more carefully, twist more

from the shoulders and back to avoid putting any from the shoulders and back to avoid putting any pressure on the abdomen.pressure on the abdomen.

v.v. Should avoid any pose that involve lying on the back Should avoid any pose that involve lying on the back after the first trimester as that can cut down the after the first trimester as that can cut down the blood flow to the uterus.blood flow to the uterus.

vi.vi. It is good to practice standing and balance poses It is good to practice standing and balance poses near a wall as it reduce the risk of injury due to near a wall as it reduce the risk of injury due to balance loss.balance loss.

vii.vii. Try to maintain as much length as possible between Try to maintain as much length as possible between the breastbone and pubic bone to make breathing the breastbone and pubic bone to make breathing easier.easier.

YOGA HEALTH EDUCATION FOR SCHOOL CHILDRENYOGA HEALTH EDUCATION FOR SCHOOL CHILDREN

I.I. To educate and improve student’s basic health.To educate and improve student’s basic health.II.II. To develop mental aspects of IQ (Intelligence To develop mental aspects of IQ (Intelligence

quotient), EQ (Emotional quotient), moral and quotient), EQ (Emotional quotient), moral and ethical values.ethical values.

III.III. To improve student’s social wellbeing.To improve student’s social wellbeing.IV.IV. To cope up / manage the adolescents / teen age To cope up / manage the adolescents / teen age

physiological changes.physiological changes.V.V. To awake student’s self confidence and inner To awake student’s self confidence and inner

strength.strength.VI.VI. To prevent anemia, prepare healthy mother, healthy To prevent anemia, prepare healthy mother, healthy

child, healthy family and healthy nation by reducing child, healthy family and healthy nation by reducing the maternal mortality and neonatal mortality.the maternal mortality and neonatal mortality.

VII.VII. To prevent and manage the non-communicable To prevent and manage the non-communicable diseases by following healthy life style.diseases by following healthy life style.

One of the first duties of the physician is to One of the first duties of the physician is to educate the masses not to take medicines.educate the masses not to take medicines.

– – Sir william OslerSir william Osler

THANK YOUTHANK YOU