Family Welfare
Intelligence, a gift by nature of god to humans is to be cherished and used diligently for the benefit of self as well as humanity and all world. World means all around non-living and us living.
Our planet earth has finite resources and we must use them properly and remember that there is no other place to go. Today world population is growing rapidly and a time will come when available resources won’t be sufficient to support it.
Population control is necessity and has to be taken seriously by all. There are various methods of doing this. It is not against nature or god as man is in possession of intelligence and has devised these methods and techniques. Argument that you are going against gods wish does not hold water as in that case you do not have any right to breath as few hundreds of bacteria’s are being destroyed with our each breath which are gods creations.
With the gift of intelligence man has progressed a lot and has started to control and change his surroundings. He must also realize the limitations of natural resources and conserve them for benefit of all. We can partly control our surroundings and alter them, control diseases and avoid untimely death. Thus we have prolonged life, then it becomes our responsibility to control population growth and control increasing burden on the resources of our earth. All of us must unite and strive for the betterment of human race and same time take care of nature and all the things living and nonliving.
Survival of the fittest and natural selection is the rule of evolution but with inventions by intelligent human equations has changed. Hitler thought that he and German race of Aryan Origin were fittest. We will have to keep on working for betterment of all and equality till the end of world as speed of caravan is that of the slowest camel.
Wednesday, January 27, 2010
Monday, January 11, 2010
Sure and Easy Steps to Fitness
With changing life style Indians are gradually drifting towards problems of western countries. This was earlier noted in Indians settled in west. Medically the basic problem is that of obesity and lack of fitness with diabetes, hypertension and associated ailments.
Let us consider main reasons for obesity.
Diet: Fiber containts of our diet have reduced drastically. This leads to eating more quantities of carbohydrates to feel stomach to feel satiated thus increasing Calorie intake. In addition this lack of fibers is also responsible to increased incidence of conditions like Appendicitis, Colitis, Diverticulosis of colon, Carcinoma of colon, Gall stones etc.
Fast Foods: As name suggests they are easy to digest made easily from refined raw materials and hence lack fibers and are very reach in fats and calories.
Lack of exercise: People staying in villages usually on an average walk about three kilometers daily. Here in cities we may be averaging one km per day. This lack of movements and exercise reduces our metabolism with reduced calorie requirement. As a result we store those excess calories on our waist.
There are many diets and types of exercises suggested to overcome basic problems of obesity and lack of fitness. People start them, continue for some time and then give up. If we are looking for lasting solution then let us consider some basic rules.
Body mass index is right way to calculate right weight for a person but it is little tedious. As a rough guide one can consider following thumb rule.
Males: Height in inches = kgs. Optimum weight.
+ 10% Maximum weight.
Female: Height in inches = kgs. Maximum weight.
-10% Optimum weight.
Weigh yourself on same scale preferably your own once a wk. Now let us look at dieting.
Our diet consists of proteins, carbohydrates and fats. Proteins work as building blocks and are essentials for upkeep and repairs of wear and tear. If you do not take adequate proteins then there will be muscle loss. Main sources of proteins are meat, poultry, fish, lentils etc.
Carbohydrates are fuel or calories we burn for our daily activities even while we sleep. They are essential to keep our body functioning. Carbohydrates are not stored in body except in form of some glycogen in muscles and liver. Main sources of carbohydrates are wheat, rice, jowar, bajara, maize, potato, beat roots, sago etc. Fats are again fuel and excess is stored in body stores mainly under our skin all over more particularly on buttocks, waist and lower limbs. Any extra calories we consume are converted to fat and stored in our body. This stored fat is essential as it gives insulation (fat people can tolerate cold better). Main sources of fats are oils, butter, ghee, animal fats etc.
All these are also inter convertible in body. Even proteins can be used as fuel as you can see in drought when people loose their muscles. We also need minerals, vitamins and trace elements, which we get from our usual diet.
Now how to loose weight? First of all increase your daily calorie expenditure. Few easy steps can do this. First leave that couch. Be active in the house or at work. Do your own work instead of ordering people around. Daily exercises will help a lot. Daily brisk walk for 30 to 40 minutes is essential. One can also do light exercises for 30 minutes. Younger people can do heavy exercises but for people past 50 or those having any ailments can do light exercises. Do you remember exercises we learned in school during our P.T. They total about eight to ten different movements of arms and also legs. They can be easily done at home preferably in front of mirror. To start with go slow and do these movements each 7 to 10 times, go on increasing till you can do about 40 to 50 times each which should be your target. This will take one hour of your time and you can do it in two or three sessions and not continuously. This will add to your fitness and you will fill the change in 2-3 months.
Now about diet which is the major issue. If you are overweight take following steps. First cut out all fats. Also cut down carbohydrates. Easier way is cut all fats and that reach gravy. Next stop eating potato and beat root. Cut 1/3rd portion of bred, roti and rice. You may feel hungry so feel yourself with vegetables without gravy. Remember potato is not to be considered as vegetable. Isn’t this easy? Other way is keep a pocket diary and note everything you eat or drink including that small chocolate or sweet every day. After 7 days you will know what is your average intake and then cut down 1/3rd of that. Keep on weighing yourself once a weak. Once you reach your target weight you can adjust your diet to maintain that.
I wish you success in your effort and assure you that this will definitely help you without any fancy diet. What you need is will and determination and encouragement from your loved once as they are also going to benefit.
Let us consider main reasons for obesity.
Diet: Fiber containts of our diet have reduced drastically. This leads to eating more quantities of carbohydrates to feel stomach to feel satiated thus increasing Calorie intake. In addition this lack of fibers is also responsible to increased incidence of conditions like Appendicitis, Colitis, Diverticulosis of colon, Carcinoma of colon, Gall stones etc.
Fast Foods: As name suggests they are easy to digest made easily from refined raw materials and hence lack fibers and are very reach in fats and calories.
Lack of exercise: People staying in villages usually on an average walk about three kilometers daily. Here in cities we may be averaging one km per day. This lack of movements and exercise reduces our metabolism with reduced calorie requirement. As a result we store those excess calories on our waist.
There are many diets and types of exercises suggested to overcome basic problems of obesity and lack of fitness. People start them, continue for some time and then give up. If we are looking for lasting solution then let us consider some basic rules.
Body mass index is right way to calculate right weight for a person but it is little tedious. As a rough guide one can consider following thumb rule.
Males: Height in inches = kgs. Optimum weight.
+ 10% Maximum weight.
Female: Height in inches = kgs. Maximum weight.
-10% Optimum weight.
Weigh yourself on same scale preferably your own once a wk. Now let us look at dieting.
Our diet consists of proteins, carbohydrates and fats. Proteins work as building blocks and are essentials for upkeep and repairs of wear and tear. If you do not take adequate proteins then there will be muscle loss. Main sources of proteins are meat, poultry, fish, lentils etc.
Carbohydrates are fuel or calories we burn for our daily activities even while we sleep. They are essential to keep our body functioning. Carbohydrates are not stored in body except in form of some glycogen in muscles and liver. Main sources of carbohydrates are wheat, rice, jowar, bajara, maize, potato, beat roots, sago etc. Fats are again fuel and excess is stored in body stores mainly under our skin all over more particularly on buttocks, waist and lower limbs. Any extra calories we consume are converted to fat and stored in our body. This stored fat is essential as it gives insulation (fat people can tolerate cold better). Main sources of fats are oils, butter, ghee, animal fats etc.
All these are also inter convertible in body. Even proteins can be used as fuel as you can see in drought when people loose their muscles. We also need minerals, vitamins and trace elements, which we get from our usual diet.
Now how to loose weight? First of all increase your daily calorie expenditure. Few easy steps can do this. First leave that couch. Be active in the house or at work. Do your own work instead of ordering people around. Daily exercises will help a lot. Daily brisk walk for 30 to 40 minutes is essential. One can also do light exercises for 30 minutes. Younger people can do heavy exercises but for people past 50 or those having any ailments can do light exercises. Do you remember exercises we learned in school during our P.T. They total about eight to ten different movements of arms and also legs. They can be easily done at home preferably in front of mirror. To start with go slow and do these movements each 7 to 10 times, go on increasing till you can do about 40 to 50 times each which should be your target. This will take one hour of your time and you can do it in two or three sessions and not continuously. This will add to your fitness and you will fill the change in 2-3 months.
Now about diet which is the major issue. If you are overweight take following steps. First cut out all fats. Also cut down carbohydrates. Easier way is cut all fats and that reach gravy. Next stop eating potato and beat root. Cut 1/3rd portion of bred, roti and rice. You may feel hungry so feel yourself with vegetables without gravy. Remember potato is not to be considered as vegetable. Isn’t this easy? Other way is keep a pocket diary and note everything you eat or drink including that small chocolate or sweet every day. After 7 days you will know what is your average intake and then cut down 1/3rd of that. Keep on weighing yourself once a weak. Once you reach your target weight you can adjust your diet to maintain that.
I wish you success in your effort and assure you that this will definitely help you without any fancy diet. What you need is will and determination and encouragement from your loved once as they are also going to benefit.
Saturday, January 9, 2010
Health and Common Man
There are lot of misconceptions about health and diet. It is accepted now that we have evolved from apes. We are not purely carnivores nor are we purely herbivores, but we are omnivores i.e. our diet basically is mixed, both veg. and non-veg. inclusive. Our system is adapted to mixed food.
We cannot eat only grass, as in pure herbivores, as we are not equipped to digest and sustain on it. We may be able to survive on only meat but again there may be some difficulties and long-term side effects. We can digest some leaves, fruits, seeds, oils, animal fats and animal proteins.
Now let us consider them one by one:
Proteins: Main sources of proteins are meat, poultry, fish, eggs, lentils, milk and dairy products etc. Pulses like wheat, rice etc. also contains some proteins.Proteins are essential in formation of our body cells. They are essentials for growing children and also repair of wear and tear of our body including muscles and all body cells.
Fats: Fats are rich energy sources and are available from oils, dairy fats, coconut etc. People doing heavy physical work, sportsmen, active children need them the most. Being rich and only calories overall quantity of food intake remains less. Body in subcutaneous tissue under our skin stores excess fat consumed. This gives fullness and shape to our body and also serves as good insulator to preserve body heat.
Carbohydrates: Carbohydrates are main energy source in humans our being closure to herbivore mammals. They are calories available from pulses, sugars, fruits, potato, beat etc. We generally take major portion of our calorie requirements as carbohydrates. Calories more than daily requirement are converted into fats and are stored as body has very limited storage of carbohydrates in the form of glycogen in muscles and liver which are used as emergency supply if blood sugar level drops and during exersion.
In addition our body needs vitamins and metals like iron, copper, zinc and trace elements, which we get from our regular diet.
Our daily requirement of calories depends on our activities. It is like fuel requirement of a car depends on running in kms and type of traffic and also type of car. With sedentary work our requirement is about 2000 Calories approx. Growing teenagers, sportsmen, workers in factories, farmers, soldiers on active duty need almost double this or more. Excess calories consumed are stored as fat with resultant obesity. This extra weight can lead to increased risk of diabetes, increase in blood pressure, narrowing of blood vessels and resultant risks of heart diseases, kidney diseases and paralysis etc.
Narrowing of blood vessels starts in almost everybody starting around age of 30.years. This is genetically programmed and cannot be changed but its progress, which is also genetically programmed, is speeded up by above given factors. It is in our hands to slow down this process by taking care of these risk factors. Now you will understand why it is essential to maintain optimum weight and prevent obesity. This can be done by proper balanced food intake and keeping regular monthly weight check.
Weight control can be better by burning extra calories by exercises. Regular exercises are necessary to improve fitness. Exercises tones up heart. The muscles also need exercise to maintain vigor, otherwise there will be wasting of muscles. By increasing level of exercises muscles are built up which increases fitness as well as increases calorie utilization by increasing metabolic rate.
One of the best and easiest exercise is walking. Daily 30 to 40 minutes walk will help a lot. Gradually the speed of walking should be increased so as to cover longer distance during those 30 to 40 mins. For younger and fitter jogging will be better. For rest of the body one should do other exercises. Weights are for younger but for elderly and weak exercises that we learned during our School P.T. will help a lot. These are simple movements of arms and legs, which can be done easily. One must gradually increase the exercise. Each movement carried for at least 50 times. This may not be possible in the beginning and you may be able to do it 10 times, but over a period repetitions can be increased till one reaches desired level. This will take about 30 to 40 minutes. Daily about 60 to 80 minutes are sufficient. This time can be divided in two or three sessions.
One must remember that to get maximum benefit exercises must be as brisk as permitted by individual’s fitness.
Normal healthy adult who is taking regular proper square meals does not need any medications except for infections etc. There is no need of any rejuvenating or such tonics. People suffering from diabetes, increased blood pressure, heart ailments or any other diseases may need their medications as per their physician’s advice. If you keep yourself fit by proper dieting and exercises then you may not suffer from these or similar illnesses or delay their occurrence even if you have inherited them.
If you have suffered from any infective disease or any injury then for recovery you may need supplementary vitamins etc. to be taken as and when required.
Yoga has a place as it is good for mental peace and helps in tackling stress but people make a mistake of counting time spent for yoga as that spent for exercise, which is not true. You must do above-mentioned exercises in addition to yoga.
Remember that it is in your hand to maintain health and fitness most of the time. In nature the animals or birds that are not fit perish. We are protected by society and so can survive in spite of not being fit but then pay the price of ill health.
So Wake Up and Look After Yourself.
We cannot eat only grass, as in pure herbivores, as we are not equipped to digest and sustain on it. We may be able to survive on only meat but again there may be some difficulties and long-term side effects. We can digest some leaves, fruits, seeds, oils, animal fats and animal proteins.
Now let us consider them one by one:
Proteins: Main sources of proteins are meat, poultry, fish, eggs, lentils, milk and dairy products etc. Pulses like wheat, rice etc. also contains some proteins.Proteins are essential in formation of our body cells. They are essentials for growing children and also repair of wear and tear of our body including muscles and all body cells.
Fats: Fats are rich energy sources and are available from oils, dairy fats, coconut etc. People doing heavy physical work, sportsmen, active children need them the most. Being rich and only calories overall quantity of food intake remains less. Body in subcutaneous tissue under our skin stores excess fat consumed. This gives fullness and shape to our body and also serves as good insulator to preserve body heat.
Carbohydrates: Carbohydrates are main energy source in humans our being closure to herbivore mammals. They are calories available from pulses, sugars, fruits, potato, beat etc. We generally take major portion of our calorie requirements as carbohydrates. Calories more than daily requirement are converted into fats and are stored as body has very limited storage of carbohydrates in the form of glycogen in muscles and liver which are used as emergency supply if blood sugar level drops and during exersion.
In addition our body needs vitamins and metals like iron, copper, zinc and trace elements, which we get from our regular diet.
Our daily requirement of calories depends on our activities. It is like fuel requirement of a car depends on running in kms and type of traffic and also type of car. With sedentary work our requirement is about 2000 Calories approx. Growing teenagers, sportsmen, workers in factories, farmers, soldiers on active duty need almost double this or more. Excess calories consumed are stored as fat with resultant obesity. This extra weight can lead to increased risk of diabetes, increase in blood pressure, narrowing of blood vessels and resultant risks of heart diseases, kidney diseases and paralysis etc.
Narrowing of blood vessels starts in almost everybody starting around age of 30.years. This is genetically programmed and cannot be changed but its progress, which is also genetically programmed, is speeded up by above given factors. It is in our hands to slow down this process by taking care of these risk factors. Now you will understand why it is essential to maintain optimum weight and prevent obesity. This can be done by proper balanced food intake and keeping regular monthly weight check.
Weight control can be better by burning extra calories by exercises. Regular exercises are necessary to improve fitness. Exercises tones up heart. The muscles also need exercise to maintain vigor, otherwise there will be wasting of muscles. By increasing level of exercises muscles are built up which increases fitness as well as increases calorie utilization by increasing metabolic rate.
One of the best and easiest exercise is walking. Daily 30 to 40 minutes walk will help a lot. Gradually the speed of walking should be increased so as to cover longer distance during those 30 to 40 mins. For younger and fitter jogging will be better. For rest of the body one should do other exercises. Weights are for younger but for elderly and weak exercises that we learned during our School P.T. will help a lot. These are simple movements of arms and legs, which can be done easily. One must gradually increase the exercise. Each movement carried for at least 50 times. This may not be possible in the beginning and you may be able to do it 10 times, but over a period repetitions can be increased till one reaches desired level. This will take about 30 to 40 minutes. Daily about 60 to 80 minutes are sufficient. This time can be divided in two or three sessions.
One must remember that to get maximum benefit exercises must be as brisk as permitted by individual’s fitness.
Normal healthy adult who is taking regular proper square meals does not need any medications except for infections etc. There is no need of any rejuvenating or such tonics. People suffering from diabetes, increased blood pressure, heart ailments or any other diseases may need their medications as per their physician’s advice. If you keep yourself fit by proper dieting and exercises then you may not suffer from these or similar illnesses or delay their occurrence even if you have inherited them.
If you have suffered from any infective disease or any injury then for recovery you may need supplementary vitamins etc. to be taken as and when required.
Yoga has a place as it is good for mental peace and helps in tackling stress but people make a mistake of counting time spent for yoga as that spent for exercise, which is not true. You must do above-mentioned exercises in addition to yoga.
Remember that it is in your hand to maintain health and fitness most of the time. In nature the animals or birds that are not fit perish. We are protected by society and so can survive in spite of not being fit but then pay the price of ill health.
So Wake Up and Look After Yourself.
Thursday, January 7, 2010
Welcome all
Human life is complicated. So is human nature. It comes in hues of grey right from white to black. All ten fingers are not identical. Same is true about human nature. That is why we need governments.
The power of governments is to be used judiciously using the 'carrot and stick' principle. People who run the same should be from the people and for the people. Here we come to the basics of empowering people at the lowest rung of society. Apart from roti, kapda aur makan, basics of health and education are not being given enough attention.
The power of governments is to be used judiciously using the 'carrot and stick' principle. People who run the same should be from the people and for the people. Here we come to the basics of empowering people at the lowest rung of society. Apart from roti, kapda aur makan, basics of health and education are not being given enough attention.
Subscribe to:
Posts (Atom)
