Obesity & Ayurvedic management
Obesity & Ayurvedic Management
Obesity is when a person is carrying too much body fat for their height and sex. A person is considered obese if they have a body mass index (BMI) of 30 or greater.
Today's way of life is less physically active than it used to be. People travel on buses and cars, rather than walking, and many people work in offices, where they are sitting still for most of the day. This means that the calories they eat are not getting burnt off as energy. Instead, the extra calories are stored as fat. Although there are genetic and hormonal influences on body weight, obesity occurs when you take in more calories than you burn through exercise and normal daily activities. Your body stores these excess calories as fat.
Causes and contributing factors.:
If you're not very active, you don't burn as many calories. With a sedentary lifestyle, you can easily take in more calories every day than you use through exercise and normal daily activities.
2.Unhealthy diet and eating habits.
Having a diet that's high in calories, lacking in fruits and vegetables, full of fast food, missing breakfast, and laden with high-calorie beverages and oversized portions all contribute to weight gain.
During pregnancy, a woman's weight necessarily increases. Some women find this weight difficult to lose after the baby is born. This weight gain may contribute to the development of obesity in women.
4.Lack of sleep.
Too little sleep can cause changes in hormones that increase your appetite. You may also crave foods high in calories and carbohydrates, which can contribute to weight gain.
Some medications can lead to weight gain if you don't compensate through diet or activity. These medications include some antidepressants, anti-seizure medications, diabetes medications, antipsychotic medications, corticosteroids and beta blockers.
Obesity can sometimes be traced to a medical cause, such as Prader-Willi syndrome, Cushing's syndrome, and other diseases and conditions. Some medical problems, such as arthritis, can lead to decreased activity, which may result in weight gain. A low metabolism is unlikely to cause obesity, as is having low thyroid function.
Have the food items which will relieve your digestive systems, such as mango, papaya, ginger, bitter greens, pineapple, and bitter melons.
Drink lots of warm water daily. Also drink glass of boiled water after your food.
Have lot of fresh green vegetables and juicy sweet fruits. They are full filled with vitamins and minerals which requires to your body. This veggies and fruits contain low calories which gives sufficient energy to the body. The water content in fruits and vegetables will keep the body hydrated.
How to Lose Weight with the Science of Ayurveda
Ayurveda is an ancient Indian science and it has some of the most natural and effective techniques towards a healthy mind and body.
1. A vegetarian diet
Ayurveda encourages people to stick to a vegetarian diet to be able to lead a healthy life. Include sufficient amounts of fruit, grains, vegetables, pulses, legumes and dairy products in your daily diet. Also, we all know the fact that due to the high amount of fibers present in fruits, vegetables and pulses, it helps in losing weight.
Fruits like oranges, strawberries, apples, pears, grapes and lemons are the best fruits that can be eaten to get rid of that extra flab. Eat cucumbers, tomatoes, carrots and cabbage in the uncooked form.
The rule is to eat everything BUT in moderation. Also, if you are a meat lover, restrict the servings to once a while. Red meat is a big no!
Ayurveda has claimed buttermilk to be a divine preparation. Buttermilk is a soothing drink made out of curds, salt, cumin powder and occasionally flavored with fresh coriander or mint leaves. It’s a very easy to make and can be stored for a day in the refrigerator.
Curds have always been a favorite in the Ayurvedic diet. Buttermilk is nothing but curds plus water. It is very thin in consistency.
Buttermilk is known widely to trigger weight loss and the regular consumption of it also helps you maintain weight. Buttermilk gives you glowing and flawless skin; it aids in digestion, has a soothing effect during hot summers and is great in so many other ways.
Drink at least two glasses of buttermilk every day.
3. Warm water
And here comes another secret from Ayurveda. Warm water helps to cleanse out your system, gives your skin a glow and helps you get rid of that fat.
Eat an apple every day and walk! Sounds simple, but walking is not that easy how it looks.Start walking and build up your stamina. Once you stamina improves, you will be motivated to walk more.
If you love to run, do that. Any exercise in the natural environment is good for you.
Yoga is simply an ancient science that is a mix of physical, mental and spiritual practices and exercises (usually known as asana). Yoga is not particularly for weight loss purpose but you can reap a whole lot of health benefits from it.
Yoga is total health and well-being packed together. Yoga improves flexibility, digestion, posture, frees one from physical ailments like back pain, obesity etc.
6. Suryanamaskar (Sun salutations)
Suryanamaskar is also commonly known as sun salutations. These are 12 asanas that make up a set. Suryanamaskar are performed in the early morning, while the sun rises. It is known to tone your body, lose weight, get a good posture and free oneself from various physical ailments.
7. Eating on time
What time you eat is very crucial. Some days you’ll have breakfast at 8am and some days it’ll be 10am. This won’t work for your weight loss goals. Discipline your body and eat at regular time intervals. A gap of 3 hours between meals is perfect’ however you have to decide if you want to have 3 regular meals in a day or divide them into shorter 6-8 meals in day.This choice differs from person to person. Determine when you tend to over eat and then target that! Ayurveda recommends having a very light meal of maybe soup, fruits or salad at night. If not hungry, a glass of fruit juice or milk will do. But never sleep on an empty stomach, eat something little 2 hours before you go to bed; you do not want to end waking up starving and then over eating breakfast.
9. Strictly no junk food, no alcohol and no smoking
If you are aiming to lose weight, fried and junk food is a big no! No soda, no alcohol and no smoking. These substances ruin your body and are some strong reasons why people suffer from obesity. If you cannot control your cravings, eat it in moderation.
10. Take adequate sleep and be an early riser
We sleep because our body needs to rest. Late to bed and late to rise is one of the biggest signs of an unhealthy lifestyle and an unhealthy mind. Give your body the rest it needs. Taking power naps during work is alright as long as they don’t last for more than 15 minutes. Adequate sleep is essential to keep away stress which is one reason for most people to gain weight. Rise early and start your day at dawn. This will definitely keep you at your active best. Rise early to exercise, walk and meditate.
These tips are sure to help you in achieving your weight loss. Stay active, eat right and always wear a positive attitude!
According to Ayurveda, an emaciated body is better than an obese body because there is no medicine for obesity. But that does not mean that fatness cannot be treated and managed. It can. Fighting flab needs tremendous will power and cooperation.
In Ayurveda to tackle obesity three pillars of treatment are required: Aharam (food), Oushadham (medicine) and Viharam (lifestyle changes). It is only then that pacification can be brought out.
Excess accumulation of fat in the adipose tissue below the skin and above the muscles is an expression of obesity. Obesity is graded into different levels of severity. The most severe condition is morbid obesity when a person is not able to even move around. At this stage only surgical intervention can help.
The starting point of obesity is defective metabolism. The ingested food goes through seven stages of transmission and gets assimilated at each stage to become a component of the body. Thus the ingested food becomes chyle, blood,muscle tissues, adipose tissues, bone tissues, bone marrow and ultimately the reproductive tissues in male and female.
In obese people this seven-stage transmission does not happen. Instead, food gets accumulated at the adipose tissue level. As a consequence, there is a disparity in the distribution of nutrition to the body parts. On one hand, the body has excess accumulation of fat, and on the other hand, other tissues, especially bone marrow and the reproductive tissues do not get enough nutrients. So the person become bulky but malnourished.
Obesity can lead to many grave diseases like diabetics, blood pressure and heart disease. Obese people tend to sweat profusely because of the excess working of the adipose tissue. The person feels tired very quickly due to lack of quality blood in the system.
How to conquer obesity:
Vyayamam (exercise), Udwardhanam (dry powder massage) and Abhayangam (oil massage) can drastically change the body structure.
Walk five km a day. Start with one km at a slow pace and aim to reach five km in three months. You can also swim for one hour. Swimming is the best form of exercise as it involves the entire body and since water is a heavier medium than air the body is exercised more. Swimming regularly can reduce flab.
Proper exercise is that which brings slight sweat to the forehead and the tip of the nose. Appearance of such sweat means you have exercised optimally for the day. Regular exercise with the above parameters will make the body lighter, improve digestion, make physical activities easier, reduce fat and form body muscles.
A pounding massage after the exercise is excellent. Vyayama is a very important component in the treatment of obesity.
Abhyangam: Abhyangam or oil massage strengthens the body by reducing the kapha or fat. It also improves metabolism at tissue level since whole channels of the body get dilated and energized. Regular oil massage of the body for 15 minutes is ample to dissolve fat and keep the body in shape.
Udwarthanam: Udwarthanam is a dry massage using medicinal powders which have fat reducing properties. A combination of Triphala and horse gram is normally used. Practitioners of Ayurveda highly recommend udwarthanam for its fat-dissolving ability. A 14 or 21-day course of udwarthanam for one hour every day can reduce weight considerably. This course can be done once in six months. According to Ayurveda, udwarthanam dissolves fat and makes the body light and strong. The skin becomes unctuous and glows.
The ideal medical process to reduce obesity should be an oil massage followed by wet fomentation and then udwarthanam. This is normally done for 14 or 21 days.
BENEFITS UDWARTHAM TREATMENT:
The elimination of excess water and harmful substances from the body
Reduction or cellulite removal
Reducing the volume of the body
Improves skin tone
Panchakarma: People with obesity can be given vamanam (emesis), virechanam (laxative) and kashayavasthy (decoction enema). Virechanam can be done almost every month.
Food and drink: Roasted horse gram powder or soup, rice made out of shyamakam (a kind of German millet ) and barley, soup of green gram, water with honey, whey with a little honey, fermented Ayurvedic products like varanasavam and ayaskriti can be used daily by obese patients.
Some Medications Obese people should take everyday: but under doctor’s observation
l. A tablespoon of Triphala mixed with honey early morning on an empty stomach.
- A decoction of Gudoochi, Abhaya and Mustha as drinking water.
- A course of Maha Panchamoola Kashayam or Gulgulu Kashayam.
- Regular use of shilajit in Bhasma form is another useful tip.