Exercise and Bone Health

Exercise and Bone Health

Most people are familiar with many of the benefits of exercise, such as reducing the risk for heart disease and stroke, and preventing obesity. Perhaps not as well understood is the importance of regular physical activity in building and maintaining healthy bones.

With aging, bones can become very weak and fragile — a condition called osteoporosis. It often occurs in women after menopause, and in men in older age. This bone-thinning disease puts people at a greater risk for broken bones, which can seriously limit mobility and independence.

Exercise is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older. Exercise works on bones much like it works on muscles — by making them stronger. Because bone is a living tissue, it changes in response to the forces placed upon it. When you exercise regularly, your bone adapts by building more cells and becoming more dense.

Another benefit of exercise is that it improves balance and coordination. This becomes especially important as we get older because it helps to prevent falls and the broken bones that may result.

Exercises for Strong Bones

There are many different types of exercises and all of them offer health benefits. The two types of exercise that are most effective for building strong bones are weightbearing exercise and strength-training exercise.

Weightbearing Exercise

Weightbearing describes any activity you do on your feet that works your bones and muscles against gravity. When your feet and legs carry your body weight, more stress is placed on your bones, making your bones work harder.

Examples of weightbearing exercise include:

Brisk walking and hikingJogging/runningDancingJumping ropeTennisTeam sports, such as basketball and soccerStair climbing

Higher impact activities, such as jogging and jumping rope, increase the weight on bones and provide more bone-strengthening benefits. However, people who are frail or who have already been diagnosed with thinning bone should talk to their doctors about the types of physical activity that would be best for them.

Strength-Training Exercise

During strength-training activities, resistance is added to movement in order to make muscles work harder and, over time, become stronger. The most common strength training methods include using weight machines, working with free weights, or doing exercises that use your own body weight (push-ups, for example).

Although these resistance exercises focus on increasing muscle mass, they also put stress on bones and have bone-building capacity.

Other Forms of Exercise

Non-impact exercises, such as yoga or tai chi, are not as effective at strengthening bone, but provide significant flexibility and balance training benefits. Non-weightbearing exercise, such as swimming and cycling, do not increase bone mass, but are excellent choices to strengthen your heart and lungs.

If musculoskeletal health conditions, like arthritis, prevent impact or weightbearing activities, these are good alternatives.

Starting a Program for Bone Health Fitness

An effective exercise program for bone health includes 30 minutes of weightbearing activity, 4 or more days a week. To help you stay motivated, choose an activity that you enjoy. There are a wide range of activities that will get you on your feet and moving. Your 30 minutes of exercise can be done all in one stretch or broken up into shorter intervals. A 10-minute brisk walk three times a day is a great way to get started.

A general guideline for strength training is to exercise each major muscle group at least twice a week. Be sure to rest for a full day in between strength sessions.

To really reap the benefits of exercise, you need to add flexibility and balance training to the mix. All exercise sessions should end with stretching — and not just for the mental relaxation benefits. Increasing your flexibility improves your ability to move easily and can reduce your risk for injury.

Age and Bone Health Fitness

Adolescents and Young Adults

Building strong bones begins in childhood. The best time to build bone density is during years of rapid growth — in fact, you develop the bone that must last your lifetime when you are between the ages of 10 and 18 years old.

Weightbearing exercise during the teen years is essential to reach maximum bone strength. At least 3 to 4 days each week, a teen's physical activity should include 20 to 30 minutes of weightbearing exercise.

Older Adults

In the elderly physical activity no longer increases bone mass, but it can slow bone loss, maintain muscle mass to preserve and strengthen surrounding bone, and decrease the risk of falling.

Falls often result in fractures, with long-term consequences that may include permanent disability. The most common breaks in older people occur in the wrist, spine, and hip.

Balance training and tai chi have been shown to decrease falls by 47% and reduce the risk of hip fracture by approximately 25%. In addition, men who participate in vigorous physical exercise tend to have a lower risk of hip fracture.

Body Weight and Bone Health

When people lose weight, they also lose bone. Having low body weight at any age puts you at greater risk for bone problems and fractures.

Very low body weight has increased consequences for women. Sports and exercise are healthy activities for girls and women of all ages. However, a female athlete who focuses on being thin or lightweight may eat too little or exercise too much. The result may be long-term health problems and bone damage.

Young women who exercise excessively can lose enough weight to cause hormonal changes that stop menstrual periods (amenorrhea). This loss of estrogen — the hormone that is necessary for bone rebuilding — can cause bone loss at a time when young women should be adding to their peak bone mass.

See your doctor right away if you miss several menstrual periods, suffer a stress fracture in sports, or you are continuously focused on your weight, the need to be thin, and/or have a dissatisfied image of your body.

Conclusion

Although exercise has been shown to have bone-building effects, it is just one element of a total program to prevent bone loss. Understanding your individual risk for osteoporosis, such as genetic factors and family history, is essential. A balanced, calcium-rich diet and a healthy lifestyle are also key ingredients for lifelong bone health.

LOWER BACK PAIN

Low Back Pain:

Almost everyone will experience low back pain at some point in their lives. This pain can vary from mild to severe. It can be short-lived or long-lasting. However it happens, low back pain can make many everyday activities difficult to do.

Anatomy

Your spine is made up of small bones, called vertebrae, which are stacked on top of one another. Muscles, ligaments, nerves, and intervertebral disks are additional parts of your spine. Understanding your spine and how it works can help you better understand low back pain.

Description

Back pain is different from one person to the next. The pain can have a slow onset or come on suddenly. The pain may be intermittent or constant. In most cases, back pain resolves on its own within a few weeks.

Cause

There are many causes of low back pain. It sometimes occurs after a specific movement such as lifting or bending. Just getting older also plays a role in many back conditions.

As we age, our spines age with us. Aging causes degenerative changes in the spine. These changes can start in our 30s — or even younger — and can make us prone to back pain, especially if we overdo our activities.

These aging changes, however, do not keep most people from leading productive, and generally, pain-free lives. We have all seen the 70-year-old marathon runner who, without a doubt, has degenerative changes in her back!

Over-activity

One of the more common causes of low back pain is muscle soreness from over-activity. Muscles and ligament fibers can be overstretched or injured. This is often brought about by that first softball or golf game of the season, or too much yard work or snow shoveling in one day. We are all familiar with this "stiffness" and soreness in the low back — and other areas of the body — that usually goes away within a few days.

Disk Injury

Some people develop low back pain that does not go away within days. This may mean there is an injury to a disk.

Disk tear. Small tears to the outer part of the disk (annulus) sometimes occur with aging. Some people with disk tears have no pain at all. Others can have pain that lasts for weeks, months, or even longer. A small number of people may develop constant pain that lasts for years and is quite disabling. Why some people have pain and others do not is not well understood.

Disk herniation. Another common type of disk injury is a "slipped" or herniated disc.

A disk herniates when its jelly-like center (nucleus) pushes against its outer ring (annulus). If the disk is very worn or injured, the nucleus may squeeze all the way through. When the herniated disk bulges out toward the spinal canal, it puts pressure on the sensitive spinal nerves, causing pain.

Because a herniated disk in the low back often puts pressure on the nerve root leading to the leg and foot, pain often occurs in the buttock and down the leg. This is sciatica.A herniated disk often occurs with lifting, pulling, bending, or twisting movements.

Disk Degeneration

With age, intevertebral disks begin to wear away and shrink. In some cases, they may collapse completely and cause the facet joints in the vertebrae to rub against one another. Pain and stiffness result.

This "wear and tear" on the facet joints is referred to as osteoarthritis. It can lead to further back problems, including spinal stenosis.

Degenerative Spondylolisthesis

(Spon-dee-low-lis-THEE-sis). Changes from aging and general wear and tear make it hard for your joints and ligaments to keep your spine in the proper position. The vertebrae move more than they should, and one vertebra can slide forward on top of another. If too much slippage occurs, the bones may begin to press on the spinal nerves.

Spinal Stenosis

Spinal stenosis occurs when the space around the spinal cord narrows and puts pressure on the cord and spinal nerves. When intervertebral disks collapse and osteoarthritis develops, your body may respond by growing new bone in your facet joints to help support the vertebrae. Over time, this bone overgrowth (called spurs) can lead to a narrowing of the spinal canal. Osteoarthritis can also cause the ligaments that connect vertebrae to thicken, which can narrow the spinal canal.

Scoliosis

This is an abnormal curve of the spine that may develop in children, most often during their teenage years. It also may develop in older patients who have arthritis. This spinal deformity may cause back pain and possibly leg symptoms, if pressure on the nerves is involved.

Additional Causes

There are other causes of back pain, some of which can be serious. If you have vascular or arterial disease, a history of cancer, or pain that is always there despite your activity level or position, you should consult your primary care doctor.

Symptoms

Back pain varies. It may be sharp or stabbing. It can be dull, achy, or feel like a "charley horse" type cramp. The type of pain you have will depend on the underlying cause of your back pain. Most people find that reclining or lying down will improve low back pain, no matter the underlying cause. People with low back pain may experience some of the following:

Back pain may be worse with bending and lifting.Sitting may worsen pain.Standing and walking may worsen painBack pain comes and goes, and often follows an up and down course with good days and bad days.Pain may extend from the back into the buttock or outer hip area, but not down the leg.Sciatica is common with a herniated disk. This includes buttock and leg pain, and even numbness, tingling or weakness that goes down to the foot. It is possible to have sciatica without back pain.

Regardless of your age or symptoms, if your back pain does not get better within a few weeks, or is associated with fever, chills, or unexpected weight loss, you should call your doctor.

Tests and Diagnosis

Medical History and Physical Examination

After discussing your symptoms and medical history, your doctor will examine your back. This will include looking at your back and pushing on different areas to see if it hurts. Your doctor may have you bend forward, backward, and side to side to look for limitations or pain.

Your doctor may measure the nerve function in your legs. This includes checking your reflexes at your knees and ankles, as well as strength testing and sensation testing. This might tell your doctor if the nerves are seriously affected.

Imaging Tests

Other tests which may help your doctor confirm your diagnosis include:

X-rays. Although they only visualize bones, simple X-rays can help determine if you have the most obvious causes of back pain. It will show broken bones, aging changes, curves, or deformities. X-rays do not show disks, muscles, or nerves.

Magnetic resonance imaging (MRI). This study can create better images of soft tissues, such as muscles, nerves, and spinal disks. Conditions such as a herniated disk or an infection are more visible in an MRI scan.

Computerized axial tomography (CAT) scans.If your doctor suspects a bone problem, he or she may suggest a CAT scan. This study is like a three-dimensional X-ray and focuses on the bones.

Bone scan. A bone scan may be suggested if your doctor needs more information to evaluate your pain and to make sure that the pain is not from a rare problem like cancer or infection.

Bone density test. If osteoporosis is a concern, your doctor may order a bone density test. Osteoporosis weakens bone and makes it more likely to break. Osteoporosis by itself should not cause back pain, but spinal fractures due to osteoporosis can.

Treatment

In general, treatment for low back pain falls into one of three categories: medications, physical medicine, and surgery.

Nonsurgical Treatment

Medications. Several medications may be used to help relieve your pain.

Aspirin or acetaminophen can relieve pain with few side effects.Non-steroidal anti-inflammatory medicines like ibuprofen and naproxen reduce pain and swelling.Narcotic pain medications, such as codeine or morphine, may help.Steroids, taken either orally or injected into your spine, deliver a high dose of anti-inflammatory medicine.

Physical medicine. Low back pain can be disabling. Medications and therapeutic treatments combined often relieve pain enough for you to do all the things you want to do.

Physical therapy can include passive modalities such as heat, ice, massage, ultrasound, and electrical stimulation. Active therapy consists of stretching, weight lifting, and cardiovascular exercises. Exercising to restore motion and strength to your lower back can be very helpful in relieving pain.Braces are often used. The most common brace is a corset-type that can be wrapped around the back and stomach. Braces are not always helpful, but some people report feeling more comfortable and stable while wearing them.Chiropractic or manipulation therapy is provided in many different forms. Some patients have relief from low back pain with these treatments.Traction is often used, but without scientific evidence for effectiveness.Other exercise-based programs, such as Pilates or yoga are helpful for some patients.

Surgical Treatment

Surgery for low back pain should only be considered when nonsurgical treatment options have been tried and have failed. It is best to try nonsurgical options for 6 months to a year before considering surgery. In addition, surgery should only be considered if you doctor can pinpoint the source of your pain. Surgery is not a last resort treatment option "when all else fails." Some patients are not candidates for surgery, even though they have significant pain and other treatments have not worked. Some types of chronic low back pain simply cannot be treated with surgery.

Spinal Fusion. Spinal fusion is essentially a "welding" process. The basic idea is to fuse together the painful vertebrae so that they heal into a single, solid bone.

Spinal fusion eliminates motion between vertebral segments. It is an option when motion is the source of pain. For example, your doctor may recommend spinal fusion if you have spinal instability, a curvature (scoliosis), or severe degeneration of one or more of your disks. The theory is that if the painful spine segments do not move, they should not hurt.

Fusion of the vertebrae in the lower back has been performed for decades. A variety of surgical techniques have evolved. In most cases, a bone graft is used to fuse the vertebrae. Screws, rods, or a "cage" are used to keep your spine stable while the bone graft heals.

The surgery can be done through your abdomen, your side, your back, or a combination of these. There is even a procedure that is done through a small opening next to your tailbone. No one procedure has been proven better than another.

The results of spinal fusion for low back pain vary. It can be very effective at eliminating pain, not work at all, and everything in between. Full recovery can take more than a year.

Disk Replacement. This procedure involves removing the disk and replacing it with artificial parts, similar to replacements of the hip or knee.

The goal of disk replacement is to allow the spinal segment to keep some flexibility and maintain more normal motion.

The surgery is done through your abdomen, usually on the lower two disks of the spine.

Although no longer considered a new technology, the results of artificial disk replacement compared to fusion are controversial.

Prevention

It may not be possible to prevent low back pain. We cannot avoid the normal wear and tear on our spines that goes along with aging. But there are things we can do to lessen the impact of low back problems. Having a healthy lifestyle is a good start.

Exercise

Combine aerobic exercise, like walking or swimming, with specific exercises to keep the muscles in your back and abdomen strong and flexible.

Proper Lifting

Be sure to lift heavy items with your legs, not your back. Do not bend over to pick something up. Keep your back straight and bend at your knees.

Weight

Maintain a healthy weight. Being overweight puts added stress on your lower back.

Avoid Smoking

Both the smoke and the nicotine cause your spine to age faster than normal.

Proper Posture

Good posture is important for avoiding future problems. A therapist can teach you how to safely stand, sit, and lift.

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மனதை வளப்படுத்து

   'நம்மால் முடியும், நம்பு!'
மனவளக்கலை பயிற்சி என்பது வெறும் உடற்பயிற்சி அல்ல.

மனத்தை வளப்படுத்தி, உடலை செம்மைப் படுத்துகிற காரியம் மட்டுமே இந்தப் பயிற்சியில் இருப்பதாக நினைக்காதீர்கள். ஒட்டுமொத்தமாக நம் வாழ்க்கையையே மாற்றி, நல்வழிப்படுத்துகிற விஷயங்கள், இந்த மனவளக்கலைப் பயிற்சியில் பொதிந்திருக்கின்றன. இதைச் சொன்னால் புரியாது. செயலில் இறங்கி, அனுபவித்துப் பார்த்தால்தான் உணரமுடியும்!

'எனக்குத் தாழ்வு மனப்பான்மை ரொம்பவே அதிகம். எதை எடுத்தாலும், இது என்னால முடியாது; என்னை யாருமே மதிக்க மாட்டேங்கிறாங்க; இந்த விஷயத்தைச் செய்யறதுக்கு உண்டான திறமையோ தகுதியோ எனக்கு இல்லைனு தோணும். சில நேரம், நான் வாழறதே வேஸ்ட்டுன்னுகூட நினைச்சுப்பேன்!’ என்றார், சென்னையைச் சேர்ந்த 28 வயது இளைஞர் ஒருவர். கூடுவாஞ்சேரி அறிவுத் திருக்கோயிலில் என்னை நேரில் சந்தித்து, அவர் இப்படிச் சொல்லிக்கொண்டு இருக்கும்போதே, அடக்கமாட்டாமல் முகம் பொத்தி, முதுகு குலுங்கி, அழத் தொடங்கிவிட்டார்.

அவரின் தோள் தொட்டு, கைகளைப் பற்றிக்கொண்டு, 'திறமையையும்
தகுதியையும் விடுங்க. அதை எப்ப வேணாலும், எப்படி வேணாலும் வளர்த்துக்க முடியும். ஆனா,
நல்லவன்னு பேரு எடுக்கறதுதான் மிகச் சிறந்த தகுதி. நீங்க ரொம்ப நல்லவர். இந்த ஒரு தகுதியே, அடுத்தடுத்த திறமைகளை உங்களுக்குக் கொடுத்துடும், தெரியுமா?’ என்றேன்.

அவருக்கு ஒன்றும் புரியவில்லை.

'நீங்கள் ரொம்ப நல்லவர். எனவே, எவரையும் எப்போதும் எள்முனையளவும் காயப்படுத்தமாட்டீர்கள். எவருக்கும் எந்தத் தருணத்திலும் தீங்கிழைக்கமாட்டீர்கள். மிகக் கஷ்டமான நிலையில்கூட, அடுத்தவரின் பொருளை அபகரிக்கமாட்டீர்கள். பிறரைக் காயப்படுத்தாமல், பிறருக்கு எந்தத் தீமையும் செய்யாமல், பிறர் பொருளுக்கு ஆசைப்படாமல் இருக்கிறீர்களே..! இதைவிட, மிகப் பெரிய அருங்குணம் வேறு என்னவாக இருக்க முடியும்?
எவரையும் ஏமாற்றாமல் வாழ்கிற நீங்கள், உங்கள் குடும்பத்தாரையும் உங்கள் முதலாளியையும் ஏமாற்றுவீர்களா, என்ன? அலுவலகத்தில் ஏமாற்றாமல் வேலை செய்தால், வீட்டில் மனைவி- குழந்தைகளுடன் நிம்மதியாக வாழலாம். இதுவரை, இப்படித்தான் வாழ்ந்துகொண்டிருக்கிறீர்கள், நீங்கள்!’ என்றேன். மெள்ள அவர் முகத்தில் மகிழ்ச்சி எட்டிப் பார்த்தது. வெறுமை நிலையில் இருந்து விடுபடுவதற்கு அவர் மனம் தயாராக இருந்தது.

'சரி... சின்ன பயிற்சி ஒன்றைச் செய்து பார்ப்போமா? நன்றாக அமர்ந்துகொள்ளுங்கள். முதுகை நேராக்கிக் கொள்ளுங்கள். இடது கை பெருவிரலால், உங்கள் மூக்கின் இடது துவாரத்தை அடைத்துக் கொள்ளுங்கள். வலது துவாரத்தின் வழியே மூச்சை நன்றாக, வேகமாக வெளியே விடுங்கள். அப்படி விட்ட பின்பு, மீண்டும் வலது துவாரத்தின் வழியே மூச்சை நன்றாக உள்ளிழுத்துக் கொள்ளுங்கள். அடுத்து, ஆள்காட்டி விரலால் வலது துவாரத்தை அடைத்துக்கொண்டு, இடது துவாரத்தின் வழியே, மூச்சை வேகமாக வெளியே விடுங்கள். பின்பு, சட்டென்று வேகமாக உள்ளே இழுங்கள். இப்படிப் பத்து முறை செய்யுங்கள். இடது, வலது என்பதாக, தினமும் காலையில் எழுந்ததும், இரவு தூங்குவதற்கு முன்பும் இரண்டு வேளையும், குறைந்தது பத்து நாட்களுக்கு இதுபோல் செய்து முடித்துவிட்டு, இங்கே வாருங்கள்’ என்று கபாலபதி எனும் மூச்சுப் பயிற்சியை அவருக்குச் சொல்லிக் கொடுத்தேன்.

மனவளக்கலையின் மிக முக்கியமான பயிற்சி இது. மூளைகளின் எல்லா மூலை முடுக்குகளுக்கும் இந்தப் பயிற்சி தருகிற வீரியம் சென்று, கதவு தட்டி உசுப்பிவிடும் என்பது நிஜம்.

இடது கை பெருவிரலால், மூக்கின் இடது துவாரத்தை அடைத்துக் கொள்ளவேண்டும். வலது துவாரத்தின் வழியே முதலில் மூச்சை நன்றாக வெளியேற்றவேண்டும். பிறகு அதே துவாரம் வழியாக, உள்ளிழுக்க வேண்டும். அதாவது மூச்சை வேகமாக வெளியேற்றி, வேகமாக உள்ளிழுத்து... என மாறி மாறிச் செய்யவேண்டும். எக்காரணத்தைக் கொண்டும், ஒரேயரு விநாடி மூச்சை அப்படியே நிறுத்திக்கொள்ளும் செயலைச் செய்யவே செய்யாதீர்கள். அதேபோல், வெளியே விட்டு உள்ளே இழுக்கிற அந்தத் தருணங்களில், உங்கள் வாய் வழியே மூச்சை வெளியேற்றவும் வேண்டாம்; மூச்சை இழுத்துக் கொள்ளவும் தேவையில்லை!

உயர் ரத்த அழுத்தம் எனப்படும் பி.பி. பிரச்னை உள்ளவர்கள், குடல் இறக்கம் மற்றும் இதய நோயாளிகள் இந்தப் பயிற்சியைச் செய்யவேண்டாம். இவர்களைத் தவிர, எவர் வேண்டுமானாலும் எந்த வயதில் வேண்டுமானாலும் இந்தப் பயிற்சியை மேற்கொள்ளலாம்.
மழை மற்றும் குளிர் காலங்களில், சைனஸ் தொந்தரவால் அவதிப்படுபவர்கள், கபாலபதி பயிற்சியை மேற்கொண்டால், சைனஸ் தொந்தரவு முற்றிலுமாக நீங்கிவிடும். மூச்சுக் குழலிலும் நுரையீரல்களிலும் படிந்திருக்கக்கூடிய சின்னச் சின்ன தூசிகளும் வேறு ஏதேனும் பொருட்களும்கூட, சட்டென்று வெளியேறிவிடும். பிறகு, நுரையீரலில் ஒரு சுதந்திரத்தையும், மூச்சுக் குழலில் இலகுவான நிலையையும் உணர்ந்துகொள்ளலாம்.

மூளைக்குச் செல்லும் ரத்த ஓட்டங்கள், சீராகச் செல்லத் துவங்கும். மூளையில் போதிய அளவு ரத்தம் பாய்கிற உடற்சூழ்நிலை இருந்துவிட்டால், அயர்ச்சிக்கும் சோர்வுக்கும் அவசியமே இருக்காது. மறந்தும்கூட, ஞாபக மறதியில் சிக்கிக் கொள்கிற அவலத்துக்கு வழியே இல்லை. 'செய்யக்கூடிய காரியத்தில் முழுவதுமாக அர்ப்பணித்துக் கொள்வதற்குத் தயாராக இருக்கிறேன். நீ ரெடியா?’ என்று மூளை கட்டளையிட, 'நீங்கள் தயாராக இருந்தால், நானும் தயாராகத்தானே இருப்பேன்! நான் உங்கள் அடிமை அல்லவா! நீங்கள் உட்காரச் சொன்னால் உட்காருவேன்; ஓடச் சொன்னால் ஓடுவேன்’ என்று உடலானது, தயார் நிலையில் இருப்பதைச் சுட்டிக்காட்டும். ஒரு வேலையை உடலும் புத்தியும் கைகோத்து, ஆழ்ந்து செய்வதைத்தான், ஆத்மார்த்தமாக ஈடுபடுதல் என்கிறோம்!

அந்த சென்னை இளைஞர் பத்து நாட்கள் கழித்து, மீண்டும் வந்தார். அவர் முகத்தில் சின்னதாக ஒரு தெளிவு. சாட்டைக் குச்சியைச் சொடுக்குவதற்காகக் காத்திருப்பார் வண்டியோட்டி. 'அவர் எப்போது சாட்டையைச் சொடுக்குவார்’ என்று குதிரையும் தயாராக இருக்கும், பார்த்திருக்கிறீர்களா? அந்தக் குதிரை போன்று, அந்த இளைஞரின் உடலானது, புத்தியின் கட்டளையை நிறைவேற்றக் காத்திருப்பதாகவே எனக்குப் பட்டது.

சுவிட்சைப் போட்டால்தானே விளக்கு எரியும்! சின்ன தீக்குச்சியைக் கொண்டு பற்ற வைத்தால்தானே மிகப் பெரிய தீப்பந்தத்தை ஏற்றி, இருளை அகற்றலாம்! அந்த இளைஞர் எனும் அழகிய விளக்கு, ஸ்விட்ச் போட்டதும் எரிவதிலும், பிரகாசம் தருவதிலும் வியப்பென்ன இருக்கிறது!

கபாலபதி பயிற்சியில் இல்லாத சில விஷயங்களையும் அவருக்குச் சொன்னேன். அது, அந்த இளைஞருக்கான விஷயம் மட்டுமின்றி, எல்லோருக்குமானதும்கூட!
அது என்ன என்கிறீர்களா?

எந்தவொரு காரியத்தில் இறங்குவதாக இருந்தாலும், ஒரு நிமிடம்... ஒரேயரு நிமிடம்... மூளையை உசுப்புகிற கபாலபதி பயிற்சியையும் செய்துவிட்டு, கண்கள் மூடி, நெஞ்சில் கைவைத்து, மனதார உங்களுக்கு நீங்களே சொல்லிக் கொள்ளுங்கள்...
'என்னால் முடியாவிட்டால், வேறு யாரால் முடியும்!’
- வளம் பெருகும்.

Pranayama-2

Part-1(contu.....)

Pranayama (Breathing Exrercise)
The Pranayama is the mid part of patanjalis astanga yoga framework.
The pranayama is inferred from two Sanskrit word "Prana" and 'ayama',
Where "Prana" connotes Energy "ayama" connotes stretching. So the
expression significance of pranayama is Elongation of pranic vigor.
While incredible yogi patanjali outlines pranayama as:
Tasmin shwasa prashwasayor gati vichhedaha pranayamaha
This method regulating the movement of inward breath and
exhalation. The life compass of the creature relies on the amount of
inhale they breathing for every moment. Case in point, a tortoise breath
once in three moment, its existence compass is around 300 years, a
rabbit breath 45 times is a moment, it satisfies 15 years, for instance this
the breathing rate of the living species chooses its existence compass
by diminishing the amount of breathing one can amplify sound life,
this one can attain just by general practice of breathing practice or
pranayama.
Throughout standard breathing we are utilizing just 50% of the
carries of breathing, this one can effectively grasp by taking a profound
breath. Throughout the act of pranayam we are utilizing at any rate 8%
of our lungs [1]. As use of lungs more the oxygen entering to blood
immediately expands, so the every platelet expansions their proficiency,
so the entire figure get profited. Regularly our considerations and
breathing have runs relations, when we are incensed or fretful, the
amount of breathing for every moment is expands quickly, this each
one is encountering in day today life. By regulating the breathing
one can control the emotion and unnecessary contemplations: this is
conceivable just by the act of pranayama. In the event that one practice
the pranayama without a doubt he will get control over unnecessary
musings pranayam have 3 steps they are:
1. Pooraka (Inhalation)
2. Rechaka (Exhalation)
3. Kumbhaka (Retention)
Whereas in kumbaka there are two sorts, again antar kumbhaka

(holding the breath after inward breath) Bahya kumbhaka (holding the
breath after exhalation) [2].

Anyhow holding the breath exceptionally harder and you need to
accompany certain apportions while holding, so throughout starting
phase of yoga practice its dependably better to do pranayama without
holding breath, provided that you practice without holding the breath
you can doubtlessly get the profit of pranayama.
According to traditional messages of yoga, there are 8 pranayamas,
they are Ujjayi, Srya bhedana, Bhastrika, Sheetali, Bhramari, Plavini,
and Moorcha. In any case put forth days for treatment reason parcel of
variety in pranayamas were presented.

Number of rounds

According to traditional messages of yoga one needs to pranayama
four times each day, 21 rounds with every time.

In any case for the
health reason once in a day is in off.

Best Posture to Practice Pranayama
The best postures for the act of pranayama are Padamasana,
Siddasana, vajrasana, Swastikasana. Anyhow starting stage yoga polish,
provided that you can't sit any of these carriage just fold your legs in off,
in light of the fact that provided that you sit with challenge your focus
heading off to your torments in place of relaxing. Recollect dependably
pranayama might as well practice after the act of Asanas (postures).

Pranayama-1

The pranayama is the midway part of pantanjalis astang yoga framework.

It connotes regulating the movement of
inward breath and exhalation.

The best postures for the act of pranayama are padamasana, siddansana, vajrasana,
swastikasana.

As a rule asana hone of service for get unfaltering quality of the form, were as pranayama convenient
for get unfaltering personality, however they are interrelated, you need to do both in your yoga sessions.

For all
health issues, one needs to so pranayama; the determination of pranayama is hinging on the requirements of the
individual. For over hailing from all-psychosomatic ailments like hypertension, diabetes, misery, a sleeping disorder
and so forth pranayama is a definitive reply.

This paper serves to know profits from the pranayama to physical
training educator, don’s individual, and old individuals, experiencing sick health, physical instruction instructors and
numerous others.

Before examining the exercises of breathing it is necessary to understand the process of breathing.

The
breathing process chiefly involves two activities, viz., inhaling and exhaling. Of these the former is called "Puraka"
and the latter "Rechaka"' in Yogashastra.

These two activities continue non-stop right from the birth to the death of
a person. The state when these two activities are made to halt is given the name "Kumbhaka" in Yoga Studies. The
halt after inhaling, i.e., Puraka is called "Abhyantara Kumbhaka" and after exhaling, i.e. rechaka.

It is called "Bahya
Kumbhaka". Two more types of Kumbhaka are mentioned. But instead of talking of them in detail, let us turn to the
process of breathing.

Sujok seed therapy-சூஜோக் விதை மருத்துவம்

SUJOK SEED THERAPY

Coniferous needles, leaves, petals, grafts and especially seeds (fruits) are powerful and very efficient for stimulation of therapeutic points and correspondence areas on hands and feet.

Plant's seeds are living biological items having mighty energy and own magnet fields.

Such seed can easily come in contact with energy of a human-being engulfing malignant energy and giving a vital and healthy energy in turn. It is very often the seeds mutate-shrivel, crack and even crumble after treatment. Seed therapy is complete fool-proof, painless and comprehensible plain to everybody.

Furthermore, long-term illnesses are treated by seeds in a quiescent state, acute diseases - by almost sprouted kernels. It is very effective a massage with large seeds or stems of chestnut, walnut, stone of mango, strobile, maize (corn) ear.

Usually seeds or other parts of plants are attached with sticking plaster directly to unhealthy organs or those parts of palms and feet which correspond to them. The most painful points are selected with the help of diagnostic probe, or just toothpick, match, etc. The consecutive pressing on such points should be of equal force. If you are not sure that you can hit plumb centre, attach several seeds so that to cover supposed zone with them.

The application of seeds can last from few hours to one day or several days, if it is necessary to continue stimulation of the point, they should be renewed. Seeds have a great life force and come to interact with affected organs and restore their energy potential. After treatment seeds can change their structure, shape, color (lose energy potential, become fragile, black, enlarge or decrease in size, shrivel, crack or even fall to pieces). But it is not advised to use the plant seeds which are poisonous or allergenic for you or environmentally unsound products also don't fit green, defective or dead seeds.

Seeds can be used as massagers:-

To stimulate larger corresponding zones (zones of stomach, liver, lungs) you can use peach, mango stones, walnut, horse chestnut, cones of coniferous trees. For smaller and medium zones of correspondence (heart, urinary bladder, eyes, nose) you can use the stones of dates, acorn, chestnut, hazelnut, alder cones, ripe wheatear, stones of cherry or corn seeds, cedar nut. Bamboo's trunk or twigs, stalk of flax, lemon, onion bulb, potato tuber, carrot can also be used as massagers.

The seeds can be selected due to configuration which resembles the shape of an organ.

1) Oblong seeds - upper and lower limbs, intestine, lips, nose;

2) Spherical - eyes, head, breast;

3) bean-shaped - kidneys, stomach;

4) shape of peach- urinary and gall bladders;

5) racemose - pancreas.

6) Eye disorders, head and mammary glands problems can be cured by round seeds (cherry, black pepper, pea);

7) cerebropathy - walnut;

8) heart- guelder (arrowwood, cranberry bush),buckwheat or pumpkin;

9) kidneys, stomach - bean;

10) intestines, veins, long bone- oats, brome grass;

11) Backbone, joints - bit of culm or carnation stems.

12) The seed stores information about whole plant and possesses its healthfulness. If you know effects of drug plants it will be easier to pick necessary seeds to cure your disease:

13) magnolia-vine (on the brain zone) - stimulation of working efficiency, elimination of drowse;

14) bird cherry (zones of large and small intestines)- diarrhea;

15) briar (dogrose) (zones of liver and gall bladder)-affections of the liver (hepatopathy);

16) pomegranate stones (granatum) (zones of ear and eye)- ocular and aural diseases;

17) flax (zones of mouth and large intestine)-constipation and toothache;

18) pea (zones of kidneys and urinary tracts)-urolithiasis;

19) corn (maize) (pancreas)- diabetes;

20) claw (zones of lower limbs)-varicosity,thrombophlebitis;

21) rice (bronchi zones)-bronchitis, bronchial asthma;

22) arrow wood (snowball), hawthorn (zones of head and heart)-hypertension;

23) dill and fennel (zones of large and small intestines)-meteorism;

24) watermelon (zones of kidneys and urinary

Diabetes tung acupuncter points

           
                 Diabetes 糖尿病

1. XiaSanHuang 下三皇 (77.18, 19, 21) (with medially perpendicular insertion of the needle), together with
TongShen 涌泉 (88.09) if great thirst occurs. 针涌泉、下三皇（针向内斜刺）。口渴加针通肾
The commonest method of Chinese medicine to treat diabetes is to "invigorate Qi nourish Yin," or rather,
invigorating Qi of the spleen and lung and nourishing the kidney Yin. Diabetes is likely to occur when both the
spleen and the kidney are deficient and most diabetes patients have deficiency of the spleen and the kidney.
Thirst is a symptom of kidney deficiency. ShenGuan and TianHuang are quite effective for the disease. According
to JingXuePian (On meridians and Points), TianHuang is the main point for diabetes. When TianHuang which is
the water point of the spleen meridian and coincides with YinLingQuan of the spleen meridian, is used together
with ShenGuan (point-coupling technique) they can "reinforce both the spleen and kidney." XiaSanHuang are also
very effective and TongShen can be added if thirst occurs. ChengJiang and YangChi (SJ 4) from the fourteen regular
meridians are also effective. ChengJiang is the Hui-meeting point of the Conception Vessel and can invigorate Yin;
it is also at the crossing point of the YangMing meridians of hand and foot, and so it can regulate the low of Qi
and blood; through the crossing point of the stomach and large intestine meridians, it is internally and externally
related to the lung and the spleen, and therefore it can invigorate the two organs, reinforce Qi and nourish Yin.
Since it is a point that can reinforce both Qi and Yin, it is a good point for diabetes. As for YangChi of the triple
energizer meridian, Japanese has said, "in systemic treatment, YangChi and ZhongWan are absolutely
indispensable, and stimulating YangChi has the effect of regulating the functions of the internal organs.
According to YiZongJinJian, YangChi is the main point for diabetes since it can regulate the Qi of the triple
energizer. YangChi is the Yuan-source point and an earth point, and since a Yuan-source point correspond with
Qi stored between the kidneys, it can regulate Qi and reinforce the kidney. YangChi is the point that the Japanese
use most frequently, and since it is connected with the triple energizer through the kidney, it can reinforce the
kidney. Also, since it is an earth point, it can reinforce both the spleen and the kidney. It is generally believed that
in treating diabetes, one should reinforce the spleen and nourish Yin and herbs for warming Yang is seldom used.
This is also the case with acupuncture, as "the principles used in pharmacotherapy also apply to acupuncture."
Chinese drug recipes for the disease include MaiWeiDiHuangTang (Decoction of Radix Ophiopogonis, Fructus
Schisandrae Chinensis and Radix Rehmanniae), which is effective for nourishing Yin, but not so effective for
invigorating the spleen Qi. Therefore, HuangQi and DangShen should be added. In addition, other herbs can also
be added, like ZhiMu, XuanShen (Radix Scrophulariae Ningpoensis) and TianMaFen (Radix Trichosanthis
Kirilowii) for clearing away fire, DanShen for activating blood circulation, and BaiZhu (Radix Atractylodis) for
invigorating spleen. Thus these twelve or thirteen kinds of drugs form a very good recipe for diabetes. As long as
insulin is not used in the treatment, Chinese medicine treatment is very effective for diabetes even if the blood
sugar level is three to four hundred. The therapeutic effect is achieved very quickly for those with the blood
sugar level of one to two hundred. Some patients whose blood sugar level is three to four hundred have the
normal blood sugar level after receiving treatment for several months. When diabetes is accompanied by
hypertension, apoplexy is likely to occur. In such a case, BaiHuJiaRenShenTang (White Tiger Decoction with
Radix Ginseng) and GeGengQinLianTang (Radix Puerariae, Radix Scutellariae Baicalensis and Rhizoma Coptidis)
can be used in combination, the former for diabetes and the latter for hypertension. The two recipes used
together are quite effective.
It is sometimes said that both cancer and diabetes are incurable. However, some cancer and diabetes patients can
live to eighty or ninety. Diet control is very important for diabetes patients, and besides a balanced diet, exercise
is also very important. Acupuncture and herbs are effective for diabetes, but if no due attention is paid to diet
and exercise, recurrence may follow, making it difficult to cure the disease.