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Saturday, 5 March 2011

How to Control Obesity


Obesity is a chronic state of being overweight. It's a life threatening condition and current research has shown that obesity is the leading cause for the increased health threats that persons of the developed world face. Obesity increases a person's threat for contracting diabetes, strokes, heart problems, certain kinds of cancer etc. What's worse is the over two thirds of the industrialized world's population is suffering from obesity and that's putting them in greater health dangers.
Formerly, everyone thought the most excellent way to lose weight was to diet it off for a few days and then go back to your daily routine. One more theory was to live on fruits and vegetables and keep away from all fats like the plague. Other than this approach gave birth to the 'yo-yo' dieters. Health experts are now of the view that it would be most excellent to have healthy lifestyle habits that incorporate both a balanced diet as well as an exercise routine. These lead a individual to develop a naturally healthy body with a quicker metabolism and healthier immune system.
There are lot of methods to control your obesity. The first thing that you have to keep in mind is that you will be trying to burn the excess fat stored in your body. There is as well a least amount of fat that the human body needs to stay healthy and function correctly. And even though you will plan to lose fat, you won't be cutting all overweight out of your body. Here are a few things you can do to control your obesity in a healthy way;
1. Don't stop eating: contrary to what you may consider, you will not trim down by quitting food. A drastic cut in your every day caloric eating will put your body in a state of starvation. In its place of breaking stored fat down and using it as energy, your body will instead break down muscle tissue, which is protein, first. Therefore you will lose muscle mass and this could actually damage your heart. Medical doctor recommend the well approach to weight loss is to cut 100-200 calories per week.
2. Drink more water: water is just about the most excellent appetite suppressant you can find. It's natural and great for the body. The human body is 70 percent water by mass while blood is 90 percent water. Water loads the stomach and keeps you from overeating. It as well takes away toxins from your body and while helping to extract greater nutritional value from your food.
3. Eat less carbohydrate: carbohydrates such as those found in white rice, white bread, white sugar, processed cereals etc are all fattening. They are readily stopped by the body and give an instant jolt of energy, except if the energy is not as speedily consumed, the body puts it away as "overweight". And the after that you are in need of energy, you just crave more sugar. At the same time as you cut calories and try to have a balanced diet give carbohydrates the smallest share in it. Focus on getting energy from proteins and healthy fats like those found in olive oil, avocado oil etc. and take only complex unrefined carbs such as brown rice, brown sugar, brown bread etc

Tuesday, 1 March 2011

Walking Benefits


Benefits of Walking Exercise



Benefits of Walking Exercise
It is said that every person has two doctors with him... his right leg & his left leg. A vigorous 5 mile walk can do more good for an unhappy but otherwise healthy man than any medicine or psychology. it is the easiest exercise for most individuals, one that can done without equipment except good shoes, in most terrains & weather & also in very old age.
What we are talking about is not just walking but brisk walking. Here are the benefits of the same--
Why walking ?
Walking is the most natural exercise known to man.
Besides this, here are the other benefits of walking
1 ) Walking improves circulation : Calf muscles are man's second heart. On walking, these muscles pump the blood to the heart with all force. This leads to greater heart exercise, increased oxygen requirement & better blood circulation.
2) Walking is good for the heart : The increased oxygen requirements lead to exercise for the heart. On a long term basis, it leads to a better circulation for the heart. Thus it reduces the chances of a heart attack.
3) Walking cuts fatigue : Once daily brisk walking has become a habit, you start reaping the benefits. Soon there is no need of any laxatives. No more low back ache. No more of that catch while bending. Above all, in shape body is not easily fatigued.
4 ) Walking improves the posture.
5 ) Psychological benefits : Many studies have shown enormous psychological benefits of walking. It has been shown that daily walking habit reduces anxiety, tension & improves mood.
What is "brisk walking"?
It has been shown that what works best is not walking but "brisk walking". Scientifically, it correlates with the pulse rate that you should achieve for the maximum benefit. However, simply speaking, brisk walking means : a level that's not just strolling; but not out pf breath either.
How many minutes a day should one walk briskly?
No study has established the exact time for the maximum benefit. However 45minutes to 1 hour is a good guide.
You can even incorporate it in your daily life style. That way you will automatically walk briskly to the office & for that matter anywhere. A short brisk walk is is worth two miles of ambling. That way you will easily get minimal amount of good exercise every day. And, as striding becomes a habit, you will soon get more exercise, willingly.

Sunday, 27 February 2011

Poverty and Health


People with low incomes, particularly those who live in poverty, face particular challenges in maintaining their health. They are more likely than those with higher incomes to become ill, and to die at younger ages. They are also more likely to live in poor environmental situations with limited health care resources—factors that can compromise health status and access to care. Public programs play a vital role in helping to reduce disparities in health by income by supporting health initiatives targeted at those with low incomes and maintaining a safety net of health and social services for the poor.
Poverty in the United States
The United States is one of the wealthiest nations in the world, yet a significant portion of the population still lives in poverty. Though the poverty rate declined during the 1990s due to a strong economy, 11.8 percent of Americans—over 32 million people—lived below the poverty level in 1999. Calculated to assess the cost of food and basic expenses by family size, the federal poverty level was a little over $17,000 a year for a family of four in 1999. Many of America's poor are living far below the poverty level on incomes that barely exceed $10,000. In addition to the poor, another 50 million people are "near poor" and have incomes between poverty and twice the poverty level.
The problem of poverty in America is even more alarming when looking at particularly vulnerable populations. According to the Census Bureau, in 1999:
  • 16.9 percent of all children and 18 percent of children under age six lived in poverty, versus 10 percent of adults.
  • Minority racial and ethnic groups are much more likely to live in poverty—23.6 percent of blacks and 22.8 percent of Hispanics lived below the poverty level, versus 7.7 percent of whites.
  • Female-headed households (with no husband present) are much more likely than married couple families to live in poverty (27.8% versus 4.8%), with black and Hispanic female-headed households having the highest poverty rates (39.3% and 38.8%, respectively).
Public assistance helps many of the lowest-income families and individuals meet their most basic financial and health needs. Social Security, for example, provides financial assistance to workers and their families in retirement, as well as to some disabled individuals, enabling those who are no longer working to maintain an income. Since its enactment in 1935, this program has helped reduce poverty among the elderly and disabled, and today less than 10 percent of the elderly live in poverty. Many low-income families have also been helped by cash assistance (also called "welfare"), formerly under the Aid to Families with Dependent Children (AFDC) program and, since 1996, under the Temporary Assistance for Needy Families (TANF) program. While this assistance is an essential source of support for millions of families, the populations that are the targets for such assistance—mainly children and single-headed households—still have some of the highest poverty rates in the nation. Poverty persists in these groups for many reasons, including low benefit levels in welfare and restrictive eligibility levels that leave most workers, even those working at minimum wage jobs, ineligible for assistance.
While the poverty statistics for the United States are alarming, the problem of poverty around the world is even more dire. According to the World Bank, the average income in the world's wealthiest countries (which includes the United States) is thirty-seven times that in the poorest nations. This differential exists because poverty in developing nations is not only more prevalent, it is also significantly deeper—2.8 billion people in the world live on less than $2 a day, and 1.2 billion live on less than $1 a day. Poverty touches all areas of the world, though the most impoverished conditions are found in South Asia, sub-Saharan Africa, and East Asia and the Pacific regions. People living in the world's poorest nations are faced not only with trying to afford food, shelter, and clothing, but also with severe malnutrition, living without basic sanitation or clean water, and a lack of access to basic education.
Health and Poverty
The impact of poverty on health is a key focus of public health. Studies have firmly established that those with low incomes have lower health status than those with higher incomes. In Health, United States, 1998, the United States Department of Health and Human Services highlighted many of the disparities in health status by income and documented a stairstep pattern of worsening outcomes from rich to poor that holds true for almost all risk factors, diseases, and causes of death, and persists within racial and ethnic groups. Poor Americans are significantly more likely than those with high incomes to have health risk factors that include smoking, being overweight, and having a sedentary lifestyle. However, they also use less health care than most Americans and are less likely than the nonpoor to have had a recent physician contact, receive preventive care such as immunizations or cancer screening, or to avoid hospitalization for serious conditions by receiving preventive, office-based care. People living in poverty have a higher prevalence of disability and chronic illness and shorter life expectancy than those at higher income levels.
Internationally, the relationship between income and health is even more striking. In poor nations, up to 20 percent of children die before the age of five (versus less than 1% in richer countries), and 50 percent of children are malnourished (versus less than 5% in wealthier nations). Maternal mortality rates are also higher in poor nations. Life expectancy—one of the most revealing indicators of health status—is sixteen years shorter for men and twenty years shorter for women in poor countries than in high-income countries.
The relationship between poverty and health is complex. Many factors play into this link, including poor environmental conditions, low education levels and awareness of needed medical care, financial barriers in accessing health services, and a lack of resources necessary to maintain good health status. As Figure 3 shows, people in poverty live on very stretched incomes and have difficulty meeting day-to-day costs of living, leaving little room in their limited budget for anything beyond the essentials of food and shelter. Low-income Americans are more likely to live in older homes, which—particularly in the inner city—may expose them to lead paint, which causes developmental problems in children. People in poverty may have limited budgets for food and may only be able to afford inexpensive foods, which tend to be processed, fatty, and lacking important nutrients. And low-income Americans may not be able to access preventive, acute, or long-term medical care when they need it.
Lack of access to medical care and insurance to help cover the costs of health care compromises the ability of many low-income individuals to maintain their health. Poor access to care stems from many factors, including lack of providers in low-income areas, transportation problems in getting to providers, discrimination by providers, and lack of financial means and health insurance to help pay for care. Poor and near-poor Americans are much more likely than higher-income Americans to lack insurance and together account for nearly two-thirds of all uninsured people in the nation. Low-income workers are less likely than those with high incomes to be offered insurance as a fringe benefit, and a typical health insurance policy—which costs on average six thousand dollars a year for a family—is often prohibitively expensive or unavailable to the poor. Medicaid provides coverage for many poor and low-income Americans, but limits on eligibility—particularly for adults—leave many outside its reach. With no coverage, the poor are forced to forgo or delay care until absolutely necessary, often seeking assistance only when their illness has progressed to a serious state.
Conditions of everyday life for the poor, such as exposure to hazardous environmental and occupational conditions (e.g., neighborhood violence or pollution) or employment in dangerous, stressful jobs that offer few fringe benefits, also influence their health care. Other "third factor" explanations look to the adverse health effects of unemployment (such as depression) or the connection between educational attainment and positive health behavior to understand why income is related to health status. In recent years, a growing body of research has looked to psychosocial factors to explain that it is not always income per se that affects health, but rather the social stratification or level of income inequality in society in general that affects health status.
Addressing Poverty and Health
Public health plays a central role in addressing the effects of poverty on health status and minimizing the disparities in health by income. Public health initiatives aimed at protecting the health of the population have been especially important in reducing communicable diseases and providing preventive health services to low-income populations. Providing immunizations and well-baby care to children, improving sanitation and reducing environmental hazards, treating and controlling tuberculosis, and combating sexually transmitted diseases are examples of public health functions that directly affect the health and well-being of people in poverty.
Public health efforts also aim to address disparities in health by income by focusing resources in underserved areas. The U.S. federal government funds a network of community health centers, migrant and rural health centers, public housing clinics, school-based clinics, and health clinics for the homeless to provide medical care in areas with high rates of uninsurance and an undersupply of providers. Similarly, the National Health Service Corps increases access to provider services by helping to place physicians in communities with vulnerable populations. Other public health services are focused on specific diseases, particularly infectious diseases that may thrive in impoverished areas (such as tuberculosis), or increasing immunization against communicable disease. Public programs in underserved areas also provide nonmedical services that facilitate improvements in the health of low-income families, including Head Start (which provides early day care), public housing, environmental efforts aimed at cleaning up neighborhoods through lead abatement, facilities improvement, or pollution control; and nutrition programs such as school lunch assistance and the Women, Infants, and Children (WIC) feeding program.
One of the largest and most important public programs to improve access to health care for the low-income population is Medicaid, a federal-state partnership that finances health and long-term care insurance for over 40 million low-income Americans. Prior to Medicaid's passage in 1965, the poor were essentially outside mainstream medical care, relying on the charity of physicians and hospitals, or on public hospitals and clinics, for their care and often facing discrimination in their attempts to access services. Medicaid has reshaped the availability and provision of care to the poor and helped to improve health status, access to care, and satisfaction with the health care system among the poor. The value of Medicaid is underscored by the contrast in outcomes between the poor with Medicaid and the uninsured poor, where studies consistently show that the uninsured lag well behind those with Medicaid, while those with Medicaid fare comparably to the privately insured.
Although these programs offer valuable assistance to help low-income individuals obtain necessary medical care, the deficits in access and coverage faced by the low-income population are not easily overcome. Improvements in income can make a substantial contribution to removing health differentials by income, but supplemental efforts through insurance coverage for the uninsured and support for community-based resources in underserved areas are also important components of efforts to eliminate health disparities by income.


Read more: http://www.answers.com/topic/poverty-and-health#ixzz1FClwt0LD

Saturday, 26 February 2011

Yoga – The Benefits


Yoga’s primary emphasis is upon general well-being. Although yoga has been shown to be beneficial in a variety of conditions, it is not considered a therapy for specific illnesses. Rather, yoga employs a broad holistic approach that focuses on teaching people a new lifestyle, way of thinking, and way of being in the world. In the process, however, it is also found to bring a myriad of healing effects. By attending to practices for improving, regaining or retaining general good health, a person is likely to find that some of his more specific difficulties tend to disappear. Many of the healing effects of yoga is clinically verified. We will look at the healing effects of yoga. However, one of the most important benefit of yoga is its application in relieving stress, fatigue, invigoration and vitality and its anti-aging properties and its application for relaxation therapy.According to Swami Sivananda, the benefits of pranayama (yogic breathing practices) include:

"The body becomes strong and healthy. Too much fat is reduced. There is luster in the face. Eyes sparkle like diamonds. The practitioner becomes very handsome. Voice becomes sweet and melodious"

Indra Devi, author of many books on yoga suggests that with yoga:

"You will be able to enjoy better sleep, a happier disposition, a clearer and calmer mind. You will learn how to build up your health and protect yourself against colds, fevers, constipation, headaches, fatigue, and other troubles. You will know what to do in order to remain youthful, vital and alert, regardless of your calendar-age; how to lose or gain weight; how to get rid of premature wrinkles, and keep a smooth skin and clear complexion."

Healing Effects of Yoga:
Yoga has been used for disorders such as:
bulletAcid Stomach
bulletAddictions,
bulletAsthma:
bulletBackache
bulletBronchitis
bulletCancer,
bulletCold
bulletConstipation
bulletDepression
bulletDiabetes (not a cure!)
bulletEmphysema
bulletEyestrain
bulletFlatulence
bulletHeadache
bulletHeart Disorders,
bulletHypertension (High Blood Pressure),
bulletIndigestion
bulletInsomnia
bulletMenstrual disorders
bulletMigraines,
bulletNeurasthenia
bulletObesity
bulletPremenstrual Tension,
bulletProstate troubles
bulletRheumatism
bulletSciatica
bulletSexual debility
bulletSinus
bulletSkin diseases
bulletSore throat
bulletStress And Tension
bulletWrinkles

Yoga is being assessed for its potential in treating illnesses such as:
bulletMultiple Sclerosis,
bulletCerebral Palsy,
bulletOsteoporosis,
bulletRheumatoid Arthritis And
bulletDepression Experienced After Childbirth.

Thousands of studies have shown that yoga can allow people to control a wide range of body functions, including
bulletBlood pressure
bulletBody temperature
bulletBrain waves (as measured by EEG)
bulletHeart rate
bulletMetabolic rate
bulletRespiratory function
bulletskin resistance

Studies show that people who practice yoga have:
bulletReduced anxiety,
bulletAre more resistant to stress, and
bulletHave lower blood pressure,
bulletMore efficient heart function,
bulletBetter respiratory function, and
bulletImproved physical fitness.

Health Conditions Benefited By YogaThe following is a summary of the results of a survey conducted by Yoga Biomedical Trust in 1983-84. 3000 individuals with health ailments for which yoga was prescribed as an alternative therapy were surveyed. The results show that yoga is very effective for treating alcoholism, back pain, nerve or muscle disease, heart disease management, anxiety, arthritis, ulcers and managing cancer. The complete results are shown in the table below.
AilmentNumber of Cases ReportingPercent Claiming Benefit
Back Pain1,14298
Arthritis or rheumatism58990
Anxiety83894
Migraine46480
Insomnia54282
Nerve or muscle disease11296
Menstrual problems31768
Premenstrual tension84877
Menopause disorders24783
Hypertension15084
Heart disease5094
Asthma or bronchitis22688
Duodenal ulcers4090
Hemorrhoids39188
Obesity24074
Diabetes1080
Cancer2990
Tobacco addiction21974
Alcoholism26100
Asthma
Studies conducted at yoga institutions in India have reported impressive success in improving asthma. For example, one study of 255 people with asthma found that yoga resulted in improvement or cure in 74 percent of asthma patients. Another study of 114 patients treated over one year by yoga found a 76 percent rate of improvement or cure and that asthma attacks could usually be prevented by yoga methods without resorting to drugs.
Yet another Indian study of 15 people with asthma claims a 93 percent improvement rate over a 9-year period. That study found improvement was linked with improved concentration, and the addition of a meditative procedure made the treatment more effective than simple postures and pranayama. Yoga practice also resulted in greater reduction in anxiety scores than drug therapy. Its authors believe that yoga practice helps patients through enabling them to gain access to their own internal experience and increased self-awareness.
A study of 46 adolescents with asthma found that yoga practice resulted in a significant increase in pulmonary function and exercise capacity and led to fewer symptoms and medications. Patients were given daily training in yoga for 90 minutes in the morning and one hour in the evening for 40 days. Practice included yogic cleansing procedures (kriyas), maintenance of yogic body postures (asanas), and yogic breathing practices (pranayama).
Respiration Problems - Bronchitis and EmphysemaIn an experiment conducted in Western Australia, 22 male patients aged 52 to 65 were selected. They suffered severe breathing problems such as chronic bronchitis, emphysema - that made normal breathing impossible.
Half of the men underwent standard treatment: physiotherapy, that included relaxation techniques, breathing exercises and general workouts to improve stamina.
The other 11 men were given a yoga teacher instead of a physiotherapist. He taught them techniques of yoga breathing, which encouraged the use of all chest and abdominal muscles as well as ten yoga postures.
The patients practiced their particular exercises for nine months. Then they were reexamined at the hospital: a technician tested their lung function, a physician screened them closely to determine how their symptoms had changed, and a stationary exercise bicycle was used to measure their capacity for exercise.
The difference between the two groups was striking. The men who had practiced yoga showed a significant improvement in their ability to exercise, but the physiotherapy group did not. Eight or more out of the 11 patients who underwent yoga declared that they had definitely increased tolerance for exertion and that they recovered more quickly after exertion The physiotherapy group reported no similar improvement.
Best of all, the patients who had studied yoga apparently gained the ability to control their breathing problems. A significantly greater number of patients reported that "with the help of yogic breathing exercises, they could control an attack of severe shortness of breath without having to seek medical help," according to the study.
Doctors analyzing the results from the study postulate that, after the training, the breathing pattern of the patients in the yoga group changed to a slower and deeper cycle, allowing them to tolerate higher work loads. Patients in the physiotherapy group continued in their shallow rapid breathing pattern. This may explain the higher tolerance breathing problems by the yoga group.
Other studies have confirmed the beneficial effects of yoga for patients with respiratory problems.
High Blood PressureThe relaxation and exercise components of yoga have a major role to play in the treatment and prevention of high blood pressure (hypertension). A combination of biofeedback and yogic breathing and relaxation techniques has been found to lower blood pressure and reduce the need for high blood pressure medication in people suffering from high blood pressure. In 20 patients with high blood pressure who practiced biofeedback and yoga techniques, five were able to stop their blood pressure medication completely, five were able to reduce significantly the amount of medication they were taking, and another four had lower blood pressure than at the beginning of the three-month study.
Pain Management
Yoga is believed to reduce pain by helping the brain's pain center regulate the gate-controlling mechanism located in the spinal cord and the secretion of natural painkillers in the body. Breathing exercises used in yoga can also reduce pain. Because muscles tend to relax when you exhale, lengthening the time of exhalation can help produce relaxation and reduce tension. Awareness of breathing helps to achieve calmer, slower respiration and aid in relaxation and pain management.
Yoga's inclusion of relaxation techniques and meditation can also help reduce pain. Part of the effectiveness of yoga in reducing pain is due to its focus on self-awareness. This self-awareness can have a protective effect and allow for early preventive action.
Back Pain
Back pain is the most common reason to seek medical attention. Yoga has consistently been used to cure and prevent back pain by enhancing strength and flexibility. Both acute and long-term stress can lead to muscle tension and exacerbate back problems. A number of components of yoga help to ease back pain:
* Asanas (Postures)-Practicing of postures provides gentle stretching and movements that increase flexibility and help correct bad posture.
* Pranayama (Breathing Exercises) -Breathing patterns can affect the spine in various ways, such as movement of the ribs and changes in pressure within the chest and abdomen. Exhaling can help relax muscles.
* Relaxation and Meditation- Relaxation provides a physiologic antidote to stress. Imaging techniques may also be used. For example, imagining a movement before it is actually performed makes it easier to move the muscles that are being used.

Self-Awareness
Yoga also strives to increase self-awareness on both a physical and psychological level. This allows people to take early collective action, such as adjusting posture, when discomfort is first noticed.
Patients who study yoga learn to induce relaxation and then can use the technique whenever pain appears. Practicing yoga can provide chronic pain sufferers with useful tools to actively cope with their pain and help counter feelings of helplessness and depression.
Mental PerformanceA common technique used in yoga is breathing through one nostril at a time. Electroencephalogram (EEG) studies of the electrical impulses of the brain have shown dial breathing through one nostril results in increased activity on the opposite side of the brain. Some experts suggest that the regular practice of breathing through one nostril may help improve communication between the right and left side of the brain.
Other studies show this increased brain activity is associated with better performance and suggest that yoga can enhance cognitive performance. For example, a study of 23 men found that breathing through one nostril resulted in better performance of tasks associated with the opposite side of the brain.
DiabetesA study of 149 persons with non-insulin dependent diabetes found that 104 had lowered blood sugar and needed less oral antidiabetes medication after regularly practicing yoga. Because the patients were placed on a vegetarian diet during the study, however, the effect of yoga practice alone on blood sugar levels cannot be determined.
Mood Change And VitalityMental health and physical energy are difficult to quantify, but virtually everyone who participates in yoga over a period of time reports a positive effect on outlook and energy level. A British study of 71 healthy volunteers aged 21 to 76 found that a 30minute program of yogic stretching and breathing exercises was simple to learn and resulted in a "markedly invigorating" effect on perceptions of both mental and physical energy and improved mood.
The study compared relaxation, Visualization and yoga. It found that the yoga group had a significantly greater increase in perceptions of mental and physical energy and feelings of alertness and enthusiasm than the other groups. Relaxation was found to make people more sleepy and sluggish after a session, and visualization made them more sluggish and less content than those in the yoga group.
ArthritisYoga’s gentle exercises designed to provide relief to needed joints had been found to be very effective in relieving arthritis.
"Exercise has been recommended as treatment for arthritis for a long, long time -about 75 years," says Morris K Bowie, M.D., a rheumatologist at Bryn Mawr Hospital in Pennsylvania. "People were exercising their arthritic joints before yoga was ever introduced into this country. Exercise is very important to try to reestablish a complete range of motion. Of course, that doesn't mean you should induce a long continual strain. We encourage a moderate amount of non-strenuous, non-weight-bearing exercises tailored to the individual's needs. Some yoga postures are not tolerated well, particularly by those past 50."
Yoga’s slow-motion movements and gentle pressures reach deep into troubled joints. In addition, the easy stretches in conjunction with deep breathing exercises relieve the tension that binds up the muscles and further tightens the joints. Yoga is exercise and relaxation rolled into one - the perfect antiarthritis formula.
A major problem in prescribing exercise is in getting the patient to follow through. If an exercise program is painful and too strenuous, it isn’t likely to be continued. An arthritis sufferer probably will be startled at the mere mention of the word "exercise." Yoga eases you into exercise without causing strain or undue pain. Even if you are only able to move an inch and hold a position for five seconds, you are already enhancing your body's flexibility.
Some physicians have long recognized the advantages of yoga like exercises. Dr. Bowie recommends the pendulum, an arm-swinging exercise "devised by an orthopedic surgeon' for bursitis and shoulder stiffness. He also favors deep-breathing exercising for ankylosing spondylitis, an arthritis related condition affecting the joints of the spine.
It is important not to overdo these exercises. It will do more harm than good. Start with a few of the simple stretches. The simple leg pull, the chest expansion exercise, and the knee and thigh stretch are especially beneficial to the joints. If your arthritis is severe, use a modified version of these stretching exercises that suit your needs.
Then try some slow rotation exercises. Head circles performed in the yoga fashion - that is, slowly, with pauses in the forward, side and back positions - will help loosen up a stiff neck. Similarly, ankle rotation will improve arthritis conditions in those joints.
The Flower is a great yoga exercise for arthritic fingers. Whenever you think of it, make a tight fist and hold for five seconds. Then release and stretch your hand open as far as you can for an additional five seconds.
Ready to concentrate on those major problem areas? if your arthritis has come to rest in your spine, limber up that area with the seated spiral twist, the cobra, and the neck and shoulder stretch. Got it in the hips? Then lie down in bed and try some hip rolls.
Take a few days’ rest if the pain gets too intense. Resume again when you're feeling better.
Of course, on days that movement comes easy, don't overdo it. Overworked joints can be as painful as neglected ones. So, no matter how good the exercises feel, don't continue for more than a few minutes at a time. For people with severe arthritis, it's usually better to divide the daily yoga routine into about three or four segments of about five minutes each. Rest periods and deep-breathing exercises interspersed throughout the day's yoga sessions will help relax the muscles that tighten up joints.
Anti-ageing Properties of Yoga: Remain Young Forever!According to yoga philosophy, it's the flexibility of the spine, not the number of years, that determines a person's age. Yoga slows down the aging process by giving elasticity to the spine, firming up the skin, removing tension from the body, strengthening the abdominal muscles, eliminating the possibility of a double chin, improving the tone of flabby arm muscles, correcting poor posture, preventing dowager's hump and so on. Yoga lets you trade in characteristics of old age for characteristics of youth.
Yoga is dynamite to make you feel younger with heightened mental prowness. Longer life often result from following yogic ways of health maintenance. When both external dangers and internal diseases and habits leading to degeneration have been removed, one naturally lives longer
Swami Nikhilananda wrote in ‘Vivekananda: The Yogas and Other Works’, as follows:

"The result of hatha yoga is simply to make men live long. Health is the chief idea, the one goal of hatha yoga. He is determined not to fall sick, and he never does. He lives long. A hundred years is nothing for him; but he is quite young and fresh when he is one hundred and fifty, without one hair turned gray."

The following are some of the anti-ageing effects of yoga, according to Dr. Paul Galbraith, author of ‘Reversing Ageing’:
  1. Live longer. Yoga affects all the important determinants of a long life: the brain, glands, spine and internal organs.
  2. Increased resistance to disease. Yoga produces a healthy strong body with increased immunity against disease. This increased resistance extends from the common cold to serious diseases like cancer.
  3. Increased vitality due to yoga's effect on the brain and glands.
  4. Rejuvenation of the glands. Yoga has a marked effect on the pituitary, thyroid, adrenal and sex glands. This produces a feeling of well-being, prevents premature ageing and extends sexual virility well into old age.
  5. Look and feel younger. Yoga reduces facial wrinkles and produces a natural 'face-lift'. This is mainly due to the inverted postures. By doing the inverted postures for a few minutes each day, we reverse the effect of gravity and use it to our advantage. The result is firmer facial muscles, which cause a reduction in wrinkles, and a natural face-lift.
  6. The inverted yoga postures often convert gray hair back to its natural color and they will certainly delay the onset of gray hair. This is due to the inverted postures causing an increase in blood supply to the hair follicles in the scalp. Also, the increased flexibility of the neck produced by the asanas removes pressure on the blood vessels and nerves in the neck, causing an even greater blood supply to the scalp. The release of pressure on the nerves in the neck also causes the scalp muscles to relax, since the nerves in the neck supply the scalp muscles. This means that the hair follicles are better nourished and thicker healthier hair is the result. Yoga will take years from your face and add years to your life. As you get older, you will take on an ageless appearance.
  7. Vision and hearing improve. Normal vision and hearing depend to a large extent on the eyes and ears receiving a good nerve and blood supply. The nerves and blood vessels which supply the eyes and ears have to pass through the neck. As we get older, the neck becomes less flexible, like the rest of the spine, and there is a tendency for nerves and blood vessels to be encroached upon as they travel through the neck. This impairs the nerve and blood supply to the eyes and ears, affecting their function. Yoga postures and yoga neck exercises improve the condition of the neck, resulting in better eyesight and improved hearing.
  8. Mental/emotional benefits. Because of yoga's rejuvenation effects on the glands and nervous system, including the brain, yoga results in a positive mental/emotional state. It will help you to feel more confident, enthusiastic and generally optimistic. You will also become more creative in your everyday life.
As you start to feet and took better and unfold more of your full potential, these positive mental and emotional states occur as a consequence.
Within a few weeks you will feel calmer and have better concentration. Within a few months, rejuvenation of the organs will start to occur.
You will take years from your face and add years to your life. As you get older, you will take on an ageless appearance.
Yoga For Weight Reduction:
Does yoga help in weight management? Most definitely. There are a number of factors involved. Firstly, some of the asanas stimulate sluggish glands to increase their hormonal secretions. The thyroid gland, especially, has a big effect on our weight because it affects body metabolism. There are several asanas, such as the shoulder stand and the fish posture, which are specific for the thyroid gland. Fat metabolism is also increased, so fat is converted to muscle and energy. This means that, as well as losing fat, you will have better muscle tone and a higher vitality level.
Secondly, yoga deep breathing increases the oxygen intake to the body cells, including the fat cells. This causes increased oxidation or burning up of fat cells. ). Yogic exercises induce more continuous and deeper breathing which gradually burns, sometimes forcefully, many of the calories already ingested.
Thirdly, yogic practices that reduce anxiety tend to reduce anxious eating. When under nervous strain we tend to gulp our food without attaining much genuine satisfaction. We end up in eating more. If, on the other hand, we approach our meals with greater calmness of mood, whether produced by habits which have calmed our life or by yoga (like a pause for prayer before a meal), we tend to be less likely to overeat in a frantic effort to quiet our midday anxieties.
Lastly, yogic aids may be employed between meals whenever one becomes tempted to search for a snack. One may deliberately turn to yoga, rather than to the icebox or snack bar, when he feels the need for a lift or relief from restless nervousness. Practicing yoga may make you aware of your weight problem that may also act as a deterrent from overeating.
If you are not overweight, your weight will remain about the same. If you are underweight, you will gain weight. The weight you gain will be healthy firm tissue, not fat. That is, yoga will tend to produce the ideal weight for you. This is due to yoga's effect of 'normalizing' glandular activity.
An article that appeared in the San Francisco Examiner of October 13, 1959 shows that the weight reduction potential of yoga was recognized in the USA more than quarter of a century ago.
"Would you like to lose weight without resorting to the miseries of dieting? Well, try the miseries of Yoga exercises instead. One staunch advocate is Metropolitan Opera star Robert Merrill, who has been practicing these exercises for two years, and keeps trying to win converts. In those two years he has lost twenty pounds and now he's down to a trim, rhythmic-breathing one hundred and sixty, even though he continues to eat like a lumber jack. 'At one time I went on a lot of diets but just couldn't lose any weight,' he said. 'Then along came Yoga and look at me now.' He punched his hard flat stomach and started breathing through one nostril. And to further demonstrate what it's all about, he did a little flip and stood on his head. After that he showed the lotus position, legs scissored under the body. Was he still breathing through one nostril? Yes, the other one. 'If people weren't so lazy they wouldn't have to worry about diets,' he said."
For those whose eating habits, whether at meals or between meals, are believed to be due to feelings of weakness rather than anxieties, most yogic postures and breathing exercises are designed to increase one's strength. Hence, they may relieve feelings of weakness more effectively than additional eating. The exercises themselves, although consuming some energy, also store up energy which, when combined with oxidizing breathing, provide energy that is ready for use rather than for storage.
Yoga and Mental HealthThose practicing yoga experiences a number of factors that results in a profound effect on their mental health. These can be classified under:
  1. reduction of tension and
  2. restoration of pliability.
  3. "personal" and
  4. "social."
1. Reduction Of TensionMany people who practice yoga speak of "freeing the mind from mental disturbances," "calming the spirit," or "steadying the mind." Reduction of nervousness, irritability and confusion, depression and mental fatigue are some of the benefits experienced. One experiences a relief from the pressure of his "compulsions." His nervousness, especially any jitteriness, should subside or disappear.
The extent to which these benefits may be expected will depend in part upon whether or not one can approach and participate in them willingly and wholeheartedly; for one who tries to practice postures with anxiety cripples his chances for very much benefit.
2. Restoration Of Pliability"The positive side of the benefits from a full round of yogic exercises may be described as renewal of mental agility. Both mood and capacity for alertness, attentiveness and willingness to tackle problems revive. One may not be able to rekindle boundless enthusiasm late in a working day; early morning, or even noonday, efforts to recharge mental energies can revive a full measure of willingness. Traditional phrases, such as restored "spiritual vitality," intend to convey the complex idea of mental spryness, agreeableness, resiliency, and feelings of confidence and self-sufficiency. Some even testify to attaining feelings of buoyancy and euphoria; these then provide a background or mood of well-being and assurance such that one naturally more fully enjoys both his ability and the worthiness of being more tolerant and generous."
Archie Bahm, ‘Executive Yoga’
Personal Valuesa. Avoidance of fear: Yoga is said to result in the reduction of a variety of mental ills. These may range all the way from vague feelings of frustration, persecution, insecurity, on the one hand, to acute and specific types of insanity, on the other.
Yoga is not a cure all for all conditions. But its attack upon, and diminution of, some basic mental ills may indeed be just enough to pay dividends that grow in magnitude.
If, through use of yogic techniques, we can merely halt and reverse some mental cancer, some compulsive complex that keeps us chained to unrelenting, omnipresent and gradually increasing anxiety, we may reset a course which will bring us around to a healthier adjustment. We are all at times insane. We are all, in some degree, insane. Overwhelming waves of tension and stress, which may catch us in periods of physical and mental exhaustion, can produce a spiritual explosion which leaves us so helpless that we are at a loss to know how it all came about.
By recurrent, regular efforts to reduce tension through yogic exercises, we may stay and finally reverse our tendencies toward insanity.
Most of us succumbs to fears and anxieties – some valid and some purely imaginary. For example, as one gets older, he begins to fear that his life has not been sufficiently worth while, that he has fallen short of his goals, that he has failed to attain his proper ambition, that he has lost out in the race to keep up with the Joneses or in his attempt to measure up "in the sight of God"-however he happens to conceive his shortcoming.
Thus, when Ramacharaka, in his ‘Hindu-Yogi Science of Breath’, says one may, by controlled breathing, "practically do away with fear and worry and the baser emotions," he refers to the growing ability of a devoted practitioner to diminish the power which both momentary and permanent fears have over us. One seeks to develop habits of resistance to the disturbing effects of excitement, ambition, antagonism and frustration.
The long-range goal of yoga is not just momentary relaxation, but the living of a relaxed life.
b. Acceptance of Faith in Life.The goal of yoga is confident living. Its aim is to replace pessimism and its varieties such as cynicism with a "Yea-saying" appreciation of life, not only on any given day, but as a gracious, wonderful whole. When you achieve the yogic spirit, then you can say with the Stoics, "I accept the universe."
If you cannot accept all of it, because some problems remain unavoidably troublesome, then you will accept the troubles which you have as (1) yours and (2) enough for you, without wishing you had still more troubles.
Poise, serenity, contentedness, patience, assurance-all of these are positive mental values attainable by anyone who has achieved a willingness to be at peace with himself and the world. The confidence desired is not just enough to do the day's work but enough to live one's whole life and one can do his day's work more confidently if he has already predisposed himself to living his life with trustful serenity.
Thus a person seeks through yoga not merely momentary mental agility, but an agile life; not just momentary pliability, but a continuingly pliable existence; not just momentary relief from disturbance, but a permanently peaceful perspective.
Although not everyone who undertakes to experiment with yoga can expect to achieve or maintain the goal described by Shri Yogendra, Yoga: Personal Hygiene, as "exuberant and exultant health, he should notice the sun more often when it shines. Swami Sivananda pictures the goal as "ecstatic joy" (Yoga Asanas).
Dechanet, a Roman Catholic monk who was led into yoga by his Catholic predecessors, gives a vivid account of how he uses yogic techniques as aids to worship. He describes a "euphoria that pervades the story of my experiment. I wish to make it clear that this euphoria is real and lasting and spreads through the various levels of my daily life, physical, Psychical and spiritual" (Christian Yoga). Even though few of us will achieve anything like perpetual exuberance, ecstatic joy or euphoria, attainment of a more trusting outlook on life provides a spiritual soil from which spiritual roses have a better chance to grow. The pragmatic experimentalist will say: "Try it and see."
Social Valuesa. Yoga may reduce your annoyance with others and others' annoyance with you. If you become less irritable, you tend to irritate others less and tend to be less irritated by what others do when they present themselves as problems to you.
Your obdurate, demanding, insistent, morose attitudes can make you hard to get along with. Diminution of these should make you less difficult to deal with. The social effects-upon your colleagues and clients, superiors and inferiors, to say nothing of family, public officers and service specialists-could be overwhelming.
b. You tend to be easier to get along with and you tend to find others easier to get along with.
Or, if your personal improvement grows beyond mere contentment, to exuberant appreciation, you may find both more people liking you and you liking more people. You become more adaptable, reliable, steady, alert, responsive, ever-ready, patient, gentle and humane.
When this happens, you become recognized as a more desirable person to deal with.
If you develop a buoyant spirit, you will find that buoyancy is catching.
Others, seeing you as cheery, tend to respond in kind, reacting more cheerily to you.
Your rewards increase.
The effects of yoga upon character as noted by Dechanet in Christian Yoga.
"Yoga also produces a more active, willing and generous disposition. It quickens the life of faith, of love of God and our neighbor. It quickens our sense of duty and responsibility as men and, above all, as Christians". "It follows that Hatha Yoga influences character to the good. One man, after some weeks of practice, admits he no longer knows himself, and everyone notices a change in his bearing and reaction. He is gentler, more understanding. He faces experience calmly. He is content; the pinpricks of life affect him less or not at all. He is in command of his own will and goes about his studies without fear and anxiety. His whole personality has been altered and he himself feels it steadying and opening out; from this there arises an almost permanent condition of euphoria, of 'contentedness' ". "You will feel that gentleness and sympathy come more readily. You will not feel like venting your spleen on others as frequently as before, and if it should occur, you will regret it all the more. You will make a kind of pact of non-violence with yourself. You will still have fits of impatience often enough, and even of anger. But something will be telling you that this is not only bad but even useless, and that it really is not worth the trouble to fly out and get beside yourself for nothing. 'A great need for sincerity -will bring you to detest, more than others do, not only lying but all forms of duplicity and dissimulation. You will sense the more keenly whatever is not genuine, and even what is merely conventional in speeches and words, and also in attitudes that men think they can take up in order to edify, but more often they take up lest they should lose face"

Yoga and Beauty
Beauty of figure, graceful carriage, melodious voice, glowing face and charming smile have all been mentioned as possible rewards of yogic practice.
Swami Sivananda says that "By practicing the Asanas regularly, men and women will acquire a figure which will enhance their beauty and that suppleness which gives them charm and elegance in every movement," and "be endowed with a peculiar glow in his face and eyes and a peculiar charm in his smile" (Yogic Home Exercises).
Clara Spring, expressing an American woman's point of view, reminds us that "A number of world-famous beauty courses contain certain exercises based on Yoga" (Yoga for Today).
Yoga and Sex
Yoga's view of sex is the same as of every other issue - moderation. Yoga considers sex to be a natural function, very beneficial in a loving relationship and, of course, essential for the continuation of the human race.
Yogis warn against overindulgence in sex since they consider this will deplete the life force. They state that the sexual secretions contain very concentrated life force and nutrients, since they contain the seeds of life. Depletion of life force results in a reduced vitality level and reduced resistance to disease. It also retards progress from the practice of yoga. A whole field of yoga called Tandric Yoga or Kundalini Yoga is concerned with harnessing the sexual power. Yoga enables one to get into meaningful relationships and enjoy the process, at the same time provides a path to use the powerful energy involved in sex.
The yogis consider that normal sexual function occurs when the reproductive system is in a state of optimum health. They have found that the most effective way of attaining this optimum health state is by doing yoga asanas and breathing exercises. Those who are physiologically weak and partially or wholly impotent may restore potency as they regain their physical health. Steadier practice of milder yogic exercises may yield results when more vigorous bodybuilding workouts end in undue exhaustion. Those who approach sexual matters nervously rather than relaxedly may profit from previous relaxing yogic exercises.
Marriage counselors suggest that a relaxed condition is one of the essentials for a harmonious sex relationship because when hurried and strained it leaves the couple (the woman especially) dissatisfied and irritated, adversely affecting her entire well being. Indra Devi, author of many books on yoga, remarked that "The wives of several of my students have often told me that since their husbands had taken up Yoga exercises, their marital relationships had undergone remarkable changes."
It's true that advanced yogis practice celibacy. They need every ounce of their life force for their quest for cosmic consciousness. They also know that the realization of their goal produces eternal bliss, besides which the brief pleasure of sex pales into insignificance. Their minds have progressed so far that they are not prepared to settle for a watered-down version of happiness.
Yoga and PridePride, and especially anxiety about pride, is something which hatha yoga seeks to diminish or eliminate. We are not advocating pride, but some will choose to consider pride a value anyway. To one who has been dejected because he cannot do his work properly when he becomes tired, irritable, or haggard, any degree of refreshment may be accompanied by additional degrees of self-respect. Furthermore, one who has benefited from yoga may be moved to help his friends who are obviously in need; he may instruct others and be rewarded with appreciation due a gracious teacher.
But if one succeeds in achieving skill which provides health and self-confidence, one may justly raise his self-esteem simply by observing himself living the improved results as an achieved fact.
Yoga and KnowledgeReaders of treatises on yoga soon become familiar with a recurrent refrain. Yogic theory and practice lead to increased self-knowledge. Although many of these treatises extend the meaning of yoga beyond hatha yoga the values of self-knowledge indicated are intended to include those derivable from using breathing and posture exercises for attaining and maintaining health, physical and mental, and relaxation. The knowledge is not merely that of the practical kind relating to techniques, but especially of a spiritual sort pertaining to grasping something about the nature of the self at rest.
Knowing the self at rest, at peace, as a being rather than merely as an agent or doer, is a genuine kind of knowledge which usually gets lost in the rush of activities and push of desires. The value of discovering one's self and of enjoying one's self as it is, rather than as it is going to be, is indeed a value as well as a kind of knowledge.
Yoga and WealthAbout the last thing one should expect from yoga is wealth. Yet, when certain facts are pointed out, it becomes obvious that here is a value not to be overlooked.
First of all, as Swami Sivananda argues, "Health is wealth.... If you do not possess good health you cannot prosper in any walk of life" (Yogic Home Exercises). As we can see from the factors listed under Physical Health and Mental Health, yoga does affect our ability to deal with the problems in our businesses and professions. Many factors affecting our day-to-day and long-range; capacities for achieving business and professional goals may be influenced by yogic endeavors. One can hardly calculate results, but still can easily sense the significance of improved health for business success.
Not only may one acquire more financially from good health, but he need spend less upon measures to alleviate illness. By reducing anxiety and desirousness, yoga tends to diminish our desires and the expenditures we make trying to satisfy those desires. A person who achieves peace with himself, even if only part of the time, has less motive for spending money to win the battle for satisfaction of his cravings. Yoga is less expensive than most other methods of attaining and maintaining health and relaxation.
Yoga For Insomnia
Yoga will benefit your sleep in three ways:
  1. The quality of your steep will improve because of yoga's beneficial effect on the nervous system, and in particular the brain. This results from certain yoga asanas increasing the blood supply to the steep center in the brain, which has the effect of normalizing the steep cycle.
  2. You will need less sleep because of the improved quality of your sleep, and because yoga increases the elimination of toxins from the body. On average, for every minute you put into yoga you will need one minute less sleep. This makes yoga an excellent time investment.
  3. You will fall asleep in a shorter time. This is mainly because the body and mind are more relaxed.
Yoga will make you fall asleep sooner and improve the quality of your sleep so that you need less. You will have a more restful sleep because of the relaxing aspect of yoga and the subsequent relieving of stress, tension and fatigue.