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    विटामिन-डी निष्ठा सूर्य नमस्कार करने के लिए जागृत रहें या सिर्फ कुछ घंटों के लिए सूर्य में रहें। सूरज में होना महत्वपूर्ण है, इसलिए कुछ काम जो आपके लिए महत्वपूर्ण है, योजना बनाई जा सकती है और आप सूरज में भी हो सकते हैं, भले ही आप अपने लैपटॉप पर काम कर रहे हों। आपको यह समझना होगा कि आपके एजेंडा में कौन सी गतिविधि सड़क पर बाहर हो सकती है और आप खुद को सूरज से भी उजागर कर सकते हैं , सूर्य की रोशनी ऊर्जा का स्रोत है, जो वास्तव में हमें उत्साहित कर सकती है | बहुत से लोग थके हुए महसूस करते हैं, भले ही उन्होंने बहुत मुश्किल काम न किया हो, अच्छी तरह से खाने और अच्छी तरह सोने के बाद भी कमजोरी महसूस करते हैं, उनेह सूरज की रोशनी में अपने शरीर को उजागर करना निश्चित रूप से मदद करेगा| जानवर जंगल में खुले में घूमते हैं, ज्यादातर पौधे, फूल और फूल बाहर खुल्ले में निकलते हैं, अगर उन्हें उचित धूप मिल जाए| आप एक पेड़ में शाखा को देखेंगे जो कि सूरज से उजागर होता है, उसमें फूल और अधिक होंगे | हम इंसान भी इस ही दुनिया से हैं, अगर हम को सूरज पर्याप्त मात्रा में मिले तब हम स्वस्थ रह सकते हैं , मेरा मानना है कि अच्छा स्वास्थ्य आपको जीवन के सभी क्षेत्रों में बेहतर बनाता है। अच्छे स्वास्थ्य से खुशी और आनंद मिलता है | विटामिन डी केवल त्वचा की कोशिकाओं द्वारा सूर्य के प्रकाश की उपस्थिति में ही बनाया जा सकता है , जिसमें अल्ट्रा वायलेट किरण होती है। 80% से 90% विटामिन डी शरीर में सूर्य के यू.व्ही. किरणों के कारण उत्पन्न होता है। पूरक और भोजन बाकी के 20% विटामिन डी दे सकते हैं। विटामिन रिकिट, कैल्शियम की कमी, नरम हड्डियों, कंकाल संबंधी विकार, हृदय रोग, अस्थमा को रोका जा सकता है, जब हम अपने शरीर को सूर्य से उजागर करके अपने विटामिन डी स्तर को सही रखते हैं। छोटे शिशु - यदि उनका विकास देर से हो रहा हो, या वे दर्द और दर्द के कारण रोते हों, तो यह संभव है कि विटामिन डी की कमी है। यह सलाह दी जाती है कि उन्हें सूर्य में हर दिन कुछ घंटों के लिए बाहर रखें। बच्चे - यदि आपका बच्चा अपने सहपाठियों की तुलना में कमजोर दिखता है, या बहुत सरे विषों से उनसे मेल नहीं खाता है, तो उसके विटामिन के स्तर की जांच करें । गर्भवती महिलाओं - बहुत समय सूरज के नीचे बिताये या सूरज में आराम करें किशोर बच्चों - को कुछ आउटडोर गेम खेलना चाहिए, अगर वे अपने मस्तिष्क को आगे बढ़ाने और जीवन में अच्छा करना चाहते हैं। बूढ़े - लोगों को सूरज में बैठने, नींद या उनकी गतिविधियों को करने के लिए धुप में जाना चाहिए, इससे उन्हें बेहतर जीवन मिलेगा भारतीय गहरे चमड़ी वाले लोग हैं, इसलिए उन्हें सूरज की अधिक धूप की आवश्यकता होती है, लगभग 3 से 4 घंटे तक सूरज की आवश्यकता होती है, पश्चिमी अमेरिकियों की तुलना में , जिन्हें आधे घंटे की आवश्यकता होती है। वास्तव में वे सूरज संरक्षण कार्यक्रमों में अधिक पड़ गए हैं। सनस्क्रीन का अधिक उपयोग शरीर में विटामिन डी बनाने की त्वचा में एक बाधा हो सकता है | शरीर की आवश्यकता के अनुसार सूरज की मात्रा उस ज़मीन पर निर्भर करती है जिसमें आप रह रहे हैं। अपने आप को सूरज की रौशनी लगने दें और देखे * आपकी प्रतिरक्षा ऊपर जा रही है (इम्मुनिटी) * शरीर ऊर्जावान हो रहा है * कोई दर्द महसूस नहीं हो रहा है * सकारात्मक लग रहा है, निराशा और शक्तिहीनता नही रही * घाव जल्दी ठीक हो जाते हैं, यहां तक कि मधुमेह के रोगियों के लिए भी अच्छा है * बाल स्वस्थ हो जाते हैं, बदने लगते हैं , बनावट में सुधार आता है, और बालों की मात्रा बढ़ जाती है नाइट पारीश्रमिकों को सूरज में सोने, खाने, बाहर में रहने की कोशिश करनी चाहिए, बाहर खुले में व्यायाम और कुछ बाहरी गतिविधियों कर सकते हैं। प्राकृतिक विटामिन डी वाले कुछ खाद्य पदार्थ हैं: कॉड लिवर तेल टूना मछली कस्तूरा मछली अंडे की जर्दी जंगली मशरूम सोया दूध इन खाद्य पदार्थों में विटामिन की मात्रा बहुत कम है, इसलिए लोगों को सूर्य पर ही निर्भर रहना चाहिए।
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    HEALTHY WEALTHY AND WISE WITH VEGETABLES Healthy eating, Sleeping well, concentrating in work, keeping a happy profile, spending happy time with family and friends, not popping pills and not complaining about health are signs of good health. Since food helps our body to grow and repair, everyone who cooks is a healer, a doctor and a nurse, so dear home doctors please think and cook. we need to feel healthy, energetic, pain free, comfortable, sleep well, and do normal activities like walking, talking, digesting food with ease without feeling heavy. Too many times running to the toilet or sitting for long passing rocks is not a happy life. Eat to live or live to eat is a question we can joke about. But on a more serious note if we eat consciously I am sure it is a boon to our health. If there is any discomfort with the body or mind, altering the food can bring ease, for example if there is problem at work and we still eat food which is difficult to digest we will feel more unwell, so in such situations we must definitely go for foods which are easy on the stomach and generally by eating them the brain releases happy hormones. The easiest way to keep comfortable and light or happy with our body is to follow a diet with about 60 percentage of vegetables, that makes it about 6 cups of vegetables. These vegetables can be added with little rice or millets to make a meal. People with weak digestion should consume only steamed or cooked vegetables and later on raw can be added when their digestion improves. Vegetables should start from breakfast otherwise you will not reach your target. A handful of soaked nuts for vegetarians, and moderate amount of fish, chicken, or eggs for non vegetarians, could be also good for the body. Greens, sprouts, with salad vegetables, soups, boiled vegetables, with a lot of changes and new ideas from the world cuisines to local foods, gourds of all varieties, beans etc are great for the stomach. Hence Vegetables cover 60 % of your every meal and the rest could be carbohydrates, fats proteins, calcium etc in different forms like meat, pulses, grains, fruits and some dairy. They give energy to the body, keep the digestion and metabolism in good form. When we try this diet for a week or so and if the patient feels healthier and happier, he can adopt this new way of living. Herbal teas like ginger, lemon grass, cinnamon, tulsi, mint, hunza or Kashmiri khava tea to name a few, are good warm drinks to improve metabolism. Infused water with fruits and greens like mint, lemon skins and slices of oranges, cucumbers etc are great as summer coolers. If the problem is inflammation and heat in the body, raw vegetables can help, cereals create a lot of heat hence they should not be consumed in large quantity. Sugar again causes inflammation, so sugar itself is very harmful. fruits for patient who have inflammation in the body should be less sweet, and in a small quantity. Sweets should be consumed with restrain. Dairy is again very debatable, for the feeling of heat, acidity and burning, milk can create a problem, avoiding it for a while, the patient can understand if it agrees with his system or not.
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    Hypertension a cure in your own hand Sujok has treatment and cure of high blood pressure patients who will not be termed such for all their lives , they can be cured by balancing their extra pressure by , pressure pointing, acupuncture, treatment to balance their chakra's and meridians , but first and foremost changing lifestyle, there is something they are unknowingly doing which is putting too much pressure on their heart which their body cannot happily take . Don't give your body in the hands of an unknown doctor who is helping you only because you don't want to be responsible for your own self . It's easy to pop in pills , but please sit back and rethink your ways of life. People know but they live in denial. So the mantra is Om Shanti Om ! (meditation), during meditation since the blood vessels are relaxed there is good flow of blood to all parts of the body, mind and heart which will bring down the blood pressure to optimal . A reading of 140/90 mm Hg or higher is considered high blood pressure. This reading should be around 120/80 mm Hg. The top number is called systolic and lower one is diastolic, it is the force of blood which pushes through the arteries, as the heart pumps the blood for circulation. SYMPTOMS OF BLOOD PRESSURE Headache, vertigo, dizziness, tinnitus, brain disturbance, feeling of fullness in head, red sheen of face, neck stiffness, anger at drop of the hat ! bitter taste in the mouth, disturbed sleep , insomnia, red coated tongue and jumpy pulse. Only 25% people living with hypertension know that they are suffering from it, sometimes it does not show symptoms , it is better to get a regular checkup done on yearly basis, at least after the age of 35 years. Children can also get their pressure checked when they visit their doctor for any other ailment. GOOD LIFE STYLE Quitting smoking, drinking alcohol in moderation, loosing body weight, low salt intake, rock salt is better option than normal sodium content salt. Choosing the fat correctly for cooking, canola oil, coconut oil, olive oil and other cold pressed oils are better than refined oil, variety of oils can be used in one kitchen. DIET Reducing salt and eating a plant based diet is good for hypertensive patients . This winter warm soup of green vegetables, cucumber, green apples, whole mung or mung sprouts can be taken. By doing this HEAT chi will be removed from the system , which is giving rise to your blood pressure. All this is everyday care, living mindfully is important, one has to understand his own body type and then live , eat, exercise to keep the body weight optimal. reschedule your life often to bring out best in health. SUJOK TREATMENT If blood pressure patient takes the treatment initially two times a week and later reduce it to once a week and as improvement happens , which is different for different cases. They will come for maintenance. Pressure points can be learnt by training sessions. Balancing the meridians and chakras of the body will give a smile life.
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    REVERSAL OF DIABETES Diabetes mellitus is a metabolic disorder, in which the patient has high glucose levels in the blood. The insulin production by the pancreas is either deficient or the body cells are resistant to insulin. There are two ways of looking after your diabetes. Firstly by exercise and then by correct diet. Both are equally important. EXERCISE Firstly activating the beta cells of the endocrine pancreas by walking, running, yoga, smile tai-chi, sam won dong, sam won gong. Playing out door games, cycling, swimming etc. Please choose an exercise which you enjoy doing. Change it before you lose interest in it and pick up a fresh one which will continue your exercise regime. Yoga asana like Dhanurasan, Halasana, Paschimottanasana help in stretching out vital muscles. Sun bath and Surya namaskar (Sun salutations), sitting or exercising in the morning sun for at least 45 minutes will be very rejuvenating for the depressed or unhealthy pancreas. Muscles use glucose without insulin when we exercise. One must use all the muscles of the body through different exercises. Physical activity also keeps the heart strong which is also made of muscles. Checking blood sugar regularly is important to understand what spikes up the sugar and what helps in bringing it down. Stress or any unfortunate incidents are not good for Diabetes. It is difficult when children are found to be type 1 diabetic, it is a very big challenge to keep them away from harmful food items. Very tactfully and lovingly they should be looked after. Since diabetes is considered to be genetic it would be a healthy way of living if children of diabetic parents are also restricted a little and refrain themselves from eating too much foods with high glycemic index. Alcohol is high in carbs hence it should be consumed with restraint. DIET The other way to control diabetes is by eating a balanced diet which is more plant based. Food should be eaten at fixed times every day so that we do not confuse the body clock. The practice of having dessert after a meal is a definite no . The next item after meal should be consumed only after 2-3 hrs. An average working male adult should not consume more than 2500 calories. Female it is 2000 calories and children in age group of 5 to 10 yrs should not be given more than 1800 calories, spread over 6 to 7 meals. DIABETIC SMILE DIET 1st . MEAL (pre- breakfast) Fruit is good to start the day with. 2nd. MEAL (breakfast) could be different sprouts every day, various sprouts can be mixed for variety. Whole grains are full of anti oxidants with soluble and insoluble fiber. The fiber is like a broom which sweeps away even the fat and other debris. Sprouts can be commonly made from: Chickpea (black, white, green) mung beans, alfa alfa, wheat, barley, oats, quinoa, sesame, peas of all colors, fenugreek seeds, methi, dill, garlic, peanuts, rajma, beans of all hues and sizes, sunflower seeds, buckwheat mustard seeds, wheat grass, along with ginger, coriander, lemon and little salt if required. Sprouts should be slightly cooked specially in winters. 3rd .MEAL (before lunch) Orange, lemon juice, warm herbal tea without milk, coconut water, vegetable juice are few options for a drink. KAHWA TEA 1, One teaspoon Kashmiri green tea 2, Few Saffron( kesar) strands 3, Small piece cinnamon (dalcheeni) 4, Green cardamoms (elaichi) 5, Cloves (laung) 6, Few chopped almonds 7, Topped with rose petals HUNZA TEA (boil these ingredients for 5 minutes), 1, 4 cups water 2, 12 mint leaves 3, 8 tulsi leaves 4, 4 elaichi 5, 2 inch cinnamon stick 6, 20 gm ginger 7, Fresh squeeze of lemon 4th MEAL (lunch) Any dal or mung dal can be mixed with little rice or broken wheat made into a khichidi. When cooked add a lot of greens of your choice . greens are packed with tons of nutrition. 5 th MEAL (evening) Ragi java, herbal tea or lemon juice. Almonds, walnuts, pistachio, fox nuts (makhana), pea nuts, sesame seeds, pumpkin seeds, melon seeds, flax seeds can be eaten. 6 th MEAL (dinner) Warm soup is a great appetizer after which a big bowl of multi colored vegetables can be eaten in any recipe. Tomatoes having lycopene are good for diabetics, beans are nature’s most nutritious foods, vegetables could be having as many as the seven vegetables in one recipe, like colors of the rainbow. A small chapatti, or a small cup of quinoa millet, or chapatti made from ragi, jawar, bajra etc could be eaten. Bitter foods like bitter gourd, methi, neem, Indian blackberry (jamun), Indian goose berry (amla) show great medicinal affect on diabetes. Root and starchy vegetables should be avoided. Non vegetarian food is not advisable for diabetics. Keep fruits and vegetables handy all the time in the fridge so that when you are hungry you don’t rush to sweets or fried snacks. Friends and family should be informed so that they do not force wrong eating. Refined oils are not good for diabetic health, cold pressed oils can be substituted. Canola, olive, rice bran, flax seed, coconut, sesame, mustard oil, etc can be used. It is a good way to use two three oils for different preparations. SUJOK AND DIABETES Needling, magnets, seeds, colour, pressure are used in sujok for treatment. Hypothalamus controls the appetite which is stimulated in Sujok for controlling desire for food. Pancreas and islets of langerhans are stimulated to make insulin. Meridians and chakras are balanced. Correspondence points are activated. Time of eating food, and maintaining the discipline is very important. This way the metabolism remains in perfect condition. Eating fewer times and skipping meals confuses the brain and it starts hording the food without digesting it. Helping others and having a joyous disposition aids in curing diabetes. Diabetes usually strikes in middle aged women when “empty Nest Syndrome” sets in. People with Diabetes should find time to actually run and play, smile and laugh, dance and sing, meditate. Meditation is a great healer. Discipline is key to reversal of diabetes.
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    ITAMIN -D DEFICIENCY Wake up to do surya namaskar or just be in the sun for a few hours a day . It is important to be in the sun, so some work which is important to you can be planned and you can be in the sun , even if you are working on your laptop. You have to understand which activity in your agenda can happen outdoors and you can also expose yourself to the sun. Sunlight is the source of energy which can actually energise us. A lot of people feel tired , even when they have not worked too hard , have eaten well and also slept well. Exposing their body to sun light will definitely help. Animals are out in the open in wilderness , most plants , flower and fruit only if they get proper sunlight . You will notice in a flowering tree the branch which is exposed to the sun, flowers more. We human beings too are from the same world , we can only be healthy if we get enough of the sun. Believe me good health makes you do better in all spheres of life. Happiness and joy follows with good health. Vitamin D can be made by the skin cells only in the presence of sunlight which has the ultra violet rays. 80% to 90% of Vitamin D is generated in the body due to the u.v rays of the sun . Supplements and food can give the rest of the 20%.vitamin. Rickets, calcium deficiency, soft bones, skeletal deformities, cardiovascular diseases, asthma can be prevented when we keep our vitamin D levels right by exposing our body to the sun. INFANTS _ if their milestones are delayed or they cry due to aches and pains , it is possible that they are deficient in vitamin D. It is advisable to keep them out in the sun for a few hours every day. CHILDREN _ if your child looks weaker than his classmates or does not match up to them in a lot of ways, which is disturbing to you, than please check his vitamin levels. PREGNANT WOMEN _ should spend a lot of time working or relaxing in the sun. TEENAGER'S _ should play some outdoor game, if they want to develop their brain further and do well in life. OLD PEOPLE_ should be made to sit, sleep or do their activities in the sun , this will give them a better life. Indians are darker skinned people , hence they require more sunlight, almost up to three to four hours in the sun , as compared to the western people including Americans who require only half an hour.In fact they have gone overboard in sun protection programmes .too much use of sunscreen could be a hindrance in the skin making vitamin D for the body. The amount of sun the body requires depends on which part of the globe you are living in. Expose yourself to the sun and see * your immunity going up * Body becoming energetic *feeling no aches and pains * Feeling positive, not going through depression * Wounds healing faster , even for diabetics * Hair growing healthier , improving in texture, and volume Night shift workers can arrange to sleep in the sun, eat out , exercise outside try and do a few outdoor activities. Foods with natural Vitamin D are: cod liver oil tuna fish oysters egg yolk wild mushrooms soy milk The quantity of the vitamin in these foods is very less, so people must bank on the sun.
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