About Our Health Care

Kid with asthma

The definition of Asthma is a "chronic respiratory disorder" and to be brutally blunt can be described as an equal opportunity disease. By this I mean that anybody can suffer from asthma regardless of wealth or socio-economic standing. You can suffer from Asthma anywhere and is very prevalent in almost all parts of the world.

There are basically two types of asthma and the danger with asthma is that sometimes there are symptoms resemble asthmatic symptoms but are not. The upshot of all of this is that it really is essential to understand what asthma actually is

The first major type of asthma is called Extrinsic Asthma. This is classified as that form of asthma which develops when the people prone to it are exposed to surroundings containing various allergens.


Generally these people do not show any symptoms and appear to be perfectly healthy but upon exposure to an allergen that has the potency to develop symptoms in them they can develop the symptoms of asthma very quickly.

The manifestations and the symptoms that occur for this type of asthma can range from quite mild and almost unnoticeable to chronic reactions depending upon the reaction of the body towards the allergens concerned

...that's an inhaler/oxygen tank thing... this could be the little girl char...

People who generally develop asthma this way show a tendency towards other allergies and infections also like eczema.

The sort of reaction that such patients would give towards this type of asthma would be consistent with allergic reactions to more than one of the contributory allergens. These can be of any kind the toll and could be particles of dust, microscopic animal matter such as ground skin or fur etc. on the other hand these allergens could be man-made such as smoke or other types of atmospheric pollutants.

The point to remember here is that people who are usually prone to this type of asthma (and this is where it starts get confusing) may well have been suffering from excessive amounts all call and associated conditions such as repeated sneezing and coughing etc.

The next type of asthma that we want to look at is called intrinsic asthma. This type of asthma is generally not a resultant of allergic reaction to any kind of allergens. This has been known to be the sort of asthma that would develop later on in a person’s life and has sometimes been referred to as late onset asthma.

The disease may take full blown proportions and may manifest itself very quickly which makes it very dangerous as it has the ability to attack people who have no known history and therefore no immediate forms of prevention.

Asthma infographic

Sometimes it is seen that the patients suffering from some kind of bronchial infection in the early stages of life develop intrinsic asthma all of a sudden after many years of the infection being cured and without any manifestation of any kind of symptoms of recurrence of the infection. This only goes to show that the lung infections need to be detected and treated properly and should never be neglected.

Allergies

Allergies are disorders of the immune system. Most allergies symptoms are a result of an immune system that responds to a "false alarm."

When a harmless substance such as dust, mold, or pollen is encountered by a person who is allergic to that substance, the immune system may react dramatically, by producing antibodies that "attack" the allergen (substances that produce allergic reactions).

The result of an allergen entering a susceptible person's body may include wheezing, itching, runny nose, and watery or itchy eyes, and other symptoms.


There are two types of swelling, called a "local" or "systemic" inflammatory response to allergens.

An example of a local inflammatory response is when your allergies affect you in the nose and experience swelling of the nasal mucosa (allergic rhinitis). In this case, you will probably find yourself performing the "nasal salute" because your unusually itchy nose will force you to wipe your nose in an upward direction. If the allergies affect your eyes, redness and itching of the conjunctiva often follows.

Systemic allergic responses are more serious than the local response. Depending on the severity of your allergic reaction, allergies can cause cutaenous reactions, bronchoconstriction, edema, hypertension, coma, and even death.

Some common allergens include:

Foods. Food allergies are most common in infants and often go away as people get older. The foods that people are most commonly allergic to are milk and other dairy products, eggs, wheat, soy, peanuts and tree nuts, and seafood.

Insect bites and stings. The venom (poison) in insect bites and stings can cause allergic reactions, and can be severe and even cause an anaphylactic reaction in some people.

Airborne particles. Often called environmental allergens, these are the most common allergens.

Medicines. Antibiotics - medications used to treat infections - are the most common type of medicines that cause allergic reactions.

Chemicals. Some cosmetics or laundry detergents can make people break out in an itchy rash (hives).

The most effective way of treating allergies is to avoid all contact with the allergen causing the reaction. Allergic reactions can be treated through the use of over-the-counter medications such as antihistamines, decongestants, nasal sprays, eye drops, allergy shots and a variety of medical inhibitors.

Allergies can also be treated naturally through the use of herbal supplements and natural products, such as saline.

Allergic reactions can be very serious. This is called anaphylactic shock. It is a sudden, severe allergic reaction that involves the whole body and it usually happens within minutes of coming into contact with a particular allergen.

The allergic symptoms of anaphylactic shock affect the respiratory and circulatory system and include the following:

• raised blood pressure,
• swelling, and
• breathing difficulties.

Allergies infographic

Lovely kid drinks a glass of milk

Milk has a wide variety of uses and thus is one of the most basic items found in kitchens worldwide. It is consumed as a beverage, poured on cereals, and used in many different ways in cooking. In response to consumers with different nutritional demands, modern food science has made many different types of fluid milk available.

Although milk can be less inviting to people who are concerned with their weight because of its high fat content, some types of milk contain no fat at all.

Whole milk — Containing 3 1/2 percent milk fat, this type of milk is often simply labeled “milk” or “vitamin D milk” if that particular vitamin has been added. Of all types of milk, whole milk is among the highest in fat and calories. One cup has 150 calories and approximately 8 grams of fat.


Reduced-fat milk — Often referred to as two percent, this type of milk has had some milk fat removed from it. Two percent reflects the amount of fat in the milk by weight. It does not refer to the percentage of calories from fat. One cup of 2 percent milk has 130 calories and 5 grams of fat.

about 100 calories and 2.6 grams of fat in 1 cup.

Nonfat or skim milk — Skim milk, which contains less than 0.5 percent milk fat, is now more often labeled nonfat milk. It contains the same amount of nutrients, such as calcium, as its higher fat counterparts, but it has no fat and just 90 calories.

Buttermilk — Buttermilk was once the residue left from churning butter, but today’s version is made from adding a lactic acid culture to milk. The result is far less rich than the original “natural” buttermilk, but it still retains the thick texture and acidic tang of old. Some manufacturers add flecks of butter for an authentic look or stabilizers to prevent separation. Because of its name, buttermilk may sound high in fat. Yet, in most instances it is not.

Buttermilk derives its fat content from the milk used to make it, and in the United States low-fat or nonfat milk is used most often. Calories and fat in buttermilk depend on what type of milk was used to make it. Check the label for fat content.

Acidophilus milk — Normally killed during pasteurization, the healthy bacteria culture Lactobacillus acidophilus is reintroduced into whole, low-fat, or nonfat milk to create sweet acidophilus milk. In a milk, both acidophilus and bifidobacteria cultures are added.

Acidophilus occurs naturally in the body and is found mainly in the small intestine. Many factors can alter the level of this intestinal bacterium, including diet, alcohol consumption, illness, and medications. Alterations in levels can sometimes lead to poor digestion, diarrhea, and bloating.

Drinking acidophilus milk products may reduce intestinal infection and diarrhea and improve milk digestion and tolerance. Studies are under way to evaluate whether these bacteria can help regulate blood cholesterol levels and prevent cancer.

Calories and fat in acidophilus milk depend on what type of milk was cultured with the acidophilus bacterium. If whole milk was used, for example, acidophilus-treated milk contains the same amount of fat and calories as whole milk.

Lactose-reduced and lactose-free milk — These products are tailored to people who have trouble digesting lactose, a sugar found in milk. An enzyme called lactase is added during the processing of this milk.

The result is that lactose in the milk is reduced by at least 70 percent (lactose-reduced) or up to 99.9 percent (lactose-free). Calories and fat in lactose-reduced and lactose-free milk depend on what type of milk was cultured.

Ultrapasteurized milk (UHT) — This milk has been popular in Europe for many years, but it has only recently appeared in U.S. supermarkets. The “ultra-heat treatment” (UHT) sterilizes milk by quickly heating it, sometimes as high as 300 degrees Fahrenheit, and then quickly cooling it before packaging it in vacuum-packed, aseptic containers.

UHT milk can be stored for 2 to 3 months without refrigeration, until opened. Once opened, UHT milk should be refrigerated and quickly consumed. It can spoil, but unlike other milk, it does not curdle as a warning sign of spoilage.

The ultra-heat process makes the milk taste slightly scalded, but it is thought that the treatment does not substantially affect the nutrient value. The amount of fat and calories in UHT milk depends on the type of milk from which it was made.

Preparation Tips

It is easy to overcook milk when heating it. When milk is heated to a temperature that is too high, its proteins clump together and curds appear in the milk. When heating milk, always use low heat and stir frequently. Using a double boiler when heating milk also helps prevent overheating.

Anyone who has ever had homemade hot cocoa knows that heated milk can develop a “skin” (a thickened surface). An easy way to prevent this is to mix a little cornstarch into the milk before heating it.

Serving Suggestions

Serving Suggestions

Nonfat milk has the least amount of fat and calories but still provides all of milk’s nutrients. Many people prefer its lighter texture and taste to the heaviness of whole milk. Even the staunchest fan of whole milk can easily be converted to using this healthier alternative.

Make the change gradually. Start by mixing equal parts of whole milk with 2 percent milk. Then, in stepwise progression, use just 2 percent, next a combination of 2 percent and 1 percent, then just 1 percent, then a combination of 1 percent and skim milk, and eventually only skim milk. If you dislike skim milk, 1 percent or 2 percent milk is a reasonable option, especially if it keeps you drinking milk.

Buttermilk can be substituted for cream in many recipes: a half cup of buttermilk has 1 gram of fat, but the same serving of light cream has 31 grams.

Whenever possible, lower the amount of fat in a recipe by substituting a lowerfat milk. A cream soup made with low-fat milk is just as rich tasting, especially if you thicken the soup with a bit of flour.

A cup of cocoa made with skim milk provides more nutrients and fewer calories than the average chocolate dessert, and it is just as effective for satisfying a sweet tooth.

Morning coffe

Many people throughout the so-called developed world rely upon their morning coffee to get going for the day.

They crave this liquid brewed from beans to give them morning and afternoon pick-ups and often follow meals with a cup of coffee. But the very coffee they use to give them a pick-up may be killing them.

Bodies need to maintain a constant alkaline blood pH of about 7.4 on the pH scale. Ideally this applies to body fluids as well.


When we consume food or liquids with an acid pH the pancreas works overtime to draw magnesium, calcium and potassium from our food and then bones and organs to counteract the acid to maintain the balanced pH. If it can't do so readily, the body creates fat so that it can store acids for waste disposal at a later time.

Depleting our bodies of these essential nutrients that many do not consume in adequate portions due to poor diet, we cause our bodies to begin pulling stored minerals from tissue and bone to maintain itself.

The body works to maintain vital organs and we begin to experience ailments and disease as the body sacrifices itself to try and protect itself. This is the cause of cancer, diabetes, pain, respiratory, urinary, prostate, intestinal and so many other illnesses. We add to the duduk perkara by looking to drugs for relief when they simply add to the cause of the illness.

Coffee doesn't has any nutritional benefit and instead contains over 200 acids. The perk people feel from coffee is actually the energy produced by the body trying to neutralize these acids. This is not a good thing.

The pancreas expends excessive energy trying to counter the effects and to keep the body at the required pH balance. We think this feeling of our body working overtime makes us more aware and vitalized, but it is slowly killing us.

People often cite caffeine as the reason to drink coffee. Caffeine may have some benefit to the body, but is more commonly used as a non-nutritive stimulant to give the feeling of energy. Remember that caffeine greatly reduces the body's ability to absorb potassium, a very important nutrient to the body. Caffeine definitely works as a stimulant and is included in all manner of diet supplements.

coffe with friends

Those who have used caffeine as a part of a weight loss kegiatan can attest it does not produce lasting results. Combined with other pharmaceutical products in a weight loss stack, it is never recommended that the combination be continued long term, as in the case of Phen-Fen, Ephedra and other products. Again, this is all simply adding to the deficits in our bodies.

Coffee is slowly killing you. Simply changing what you drink can give your body a chance to reverse the negative effects of years of coffee drinking. The negative effects may take years to manifest to noticeable levels, but they can be reversed in a relatively short period. Whether you drink caffeinated or decaf coffee, consider the ultimate effects on you.

Lunch in zone diet

Definition

The Zone Diet kegiatan is a food management system that claims to promote optimal metabolic efficiency in the body by balancing the hormones insulin and glucagon. Insulin is responsible for converting, in the blood, incoming nutrients into cells. Glucagon regulates glucose in the liver. The Zone’s food plan consists of a dietary intake of 40% carbohydrates, 30% protein, and 30% fat.

Origins

In 1995, Dr. Barry Sears, Ph.D., a former biotechnology researcher for the Massachusetts Institute of Technology, authored The Zone. Since that time, the book has sold over one million copies. One of the more popular carbohydrate-restrictive diets, the Zone’s success has recently spawned several Zone “knock-off” diets.

The Zone Diet is based on a kegiatan Dr. Sears developed almost twenty years earlier to treat heart disease in Type 2 diabetics. One of his key inspirations for developing this kegiatan was his own genetic history, which demonstrated an inclination for premature heart attack.


Benefits

The name of Dr. Sears’ diet refers to an expression used by athletes to describe a euphoric state of optimal physical and mental efficiency. At its heart, the Zone Diet strives to control two metabolic hormones, insulin and glucagons, as well as properly balance eicosanoid metabolism.

Eicosanoids, found in fatty acids, are important in the regulation of inflammatory, immunological and hemostatic (arresting hemorrhage) processes. Metabolism is the chemical process in living cells that provides the body with energy and new material to repair waste.

In addition to permanent weight loss, this hormonal balance is said to increase longevity and blood flow, improve the immune system, and promote a sense of general well being. Furthermore, the Zone Diet is thought to assist in the prevention of chronic ailments such as diabetes, heart disease, and high blood pressure.

Description

dietary ratio 40/30/30

The diet asserts that by controlling the glucagons-insulin ratio in the body, it promotes long-term weight loss as the body burns excess fat. In addition, it is claimed that balancing levels of eicosanoids further increases mental and physical performance and reduces inflammation and hunger.

This state of hormonal balance, also referred to as “the Zone,” is achieved, according to the diet, by maintaining a dietary ratio of 40% carbohydrates, 30% fat, and 30% protein. It is this dietary ratio that has led people to call the Zone a “40/30/30 diet.”

The Zone diet requires eating five times a day. Three full meals as well as a mid-afternoon and pre-bed-time snack. The dieter is told that he/she should eat at least once every five hours to maintain proper insulin levels. There are two distinct methods used when preparing a Zone meal: the Eyeball Method and the Block Method. Following either method should provide a daily caloric intake of roughly 1,200 calories for women and 1,500 calories for men.

With the Eyeball Method, the dieter’s hand is used to judge portion sizes. For low fat proteins (chicken and fish), the portion should be approximately the size and thickness of the dieter’s palm. This equals roughly three ounces of protein for women and four ounces for men. Then carbohydrates are added to the meal.

For “favorable” carbohydrates, such as most fruits and vegetables, two loose, fist-sized portions may be added. For “unfavorable” carbohydrates, such as pasta and grains, only one tight, fist-sized portion may be added. Finally, a “dash” of dietary fat is added, which can consist of a few nuts, olives, or guacamole.

The second, and more precise, method for the Zone diet is the Block Method. In this method, each “Zone Food Block” consists of three “mini-blocks,” which each represent one portion each of low-fat protein, favorable carbohydrates, and dietary fat.

These mini-blocks contain a precise measurement of these macronutrients, specifically seven grams of protein, nine grams of carbohydrates, and 1.5 grams of fat. Each of the three daily meals and snacks consists of a set number of blocks. Women should consume three blocks per meal and one block for each snack, totaling eleven blocks each day.

Men should consume four blocks per meal and one block for each snack, totaling 14 blocks each day. These are considered the minimum daily nutritional requirements for an adult. Different factors, such as increased muscle mass and pregnancy, may increase the daily food block requirements.

The Zone diet is only one of four key elements in the entire nutritional kegiatan proposed by Dr. Sears. The other three elements are the use of monounsaturated fats, dietary supplementation of Omega-3 fish oils, and exercise.

These other elements, it is asserted, will help control metabolic function, produce “good” eicosanoids, and lower insulin levels. These four elements combined should produce a positive hormonal balance and thus increased health and permanent weight loss.

Preparations

There are few preparations required for going on the Zone diet. However, as with going on any diet, it is wise to consult with a physician beforehand. A physical examination and blood work are suggested, particularly to determine levels of cholesterol, glucose, insulin, and triglycerides (fatty acids).

Dieters should also prepare their kitchens by purchasing proper measuring tools and a food scale. In addition, they should empty their cupboards of all foods with high-density carbohydrates. Zone “quick start” kits are also available from various retailers and on-line stores.

Zone diet grocery list

Precautions

As every individual possesses a unique biochemistry, achieving “the Zone,” the state of optimal mental and physical efficiency, can be very subjective. This subjectivity can lead to confusion and frustration as individuals attempt to find their perfect metabolic balance using the 40/30/30 diet plan. Some critics believe the Zone diet is too strict, making it too difficult to maintain over a long period of time.

Due to its high protein ration (30%), the Zone diet is not recommended for people with impaired liver or kidney function. Protein metabolizes in the liver and is then excreted by the kidneys. The added strain of a high protein diet can cause long-term damage to these organs, as well as cause kidney stones and bone loss.

Some experts further believe that these high protein requirements also contra-indicate the Zone diet for people with or at risk of heart disease, due to the higher level of saturated fat and cholesterol in many high protein foods. Clinical studies have shown that high fat/high protein/low carbohydrate diets can also increase the risk of serious diseases such as high blood pressure, stroke, and adult-onset diabetes.

Despite Dr. Sears’ claims to the contrary, many scientific studies show that the Zone diet may actually impair physical performance rather than enhance it. Fatigue experienced by athletes during exercise may be due to the diet’s low proportions of dietary intake of carbohydrates (as stated above) as well as inadequate caloric intake. Additionally, the suggested benefits of risk reduction and increased health may be overstated.

Side effects

Dr. Sears states there are few or no side effects associated with his diet. However, many nutritional experts disagree. The Zone diet requires an intake of carbohydrates below the minimum nutritional daily requirements (100–120 g) agreed upon by most health experts.

This deficiency can lead to several health risks such as cardiac problems, ketosis, and orthostatic hypotension (temporarily lowered blood pressure, usually from standing up quickly, causing temporary blood flow reduction and lack of oxygen to the brain, then lightheadedness and sometimes loss of consciousness). Mineral and vitamin deficiencies caused by low carbohydrate consumption may increase the risk of numerous diseases.

The diet’s high protein intake places added stress on kidney functions, increasing the risk of gout, osteoporosis, kidney stones, and kidney damage. One researcher, Sachiko St. Jeor, and colleagues concluded that dieters following diets like the Zone are potentially at risk for vitamin and mineral deficiencies.

Research and general acceptance

Although the Zone diet is not as strongly criticized as most high protein/low carbohydrate diets, few health organizations and nutritionists endorse it. Indeed, organizations such as the American College of Sports Medicine and the American Dietetic Association have publicly disagreed with the 40/30/30 plan.

Most experts note the Zone diet’s lack of scientific credibility, either claiming that the majority of Dr. Sears’ observations and findings are supported by poorly controlled studies, unproven theories, non-validated results, and half-truths, or that the majority of published scientific research points to the detrimental effects of the Zone rather than to its health benefits. The long-term effects of the Zone diet have not been fully researched; therefore, the diet’s long-term health benefits and risks are still undefined.

Lonely yucca grows in the dessert

Description

The yucca plant is native to the high deserts of the southwestern United States and Mexico. It is also found less commonly in parts of the eastern United States and West Indies. Extracts from the plant’s root are used in alternative medicine as a soap and as an herbal dietary supplement.

The yucca has at least 40 species, including Yucca filamentosa, the most common type, Yucca brevifolia (Joshua tree), Yucca aloifolia (Spanish bayonet), and Yucca gloriosa (Spanish dagger). Two other species, Yucca baccata and Yucca glauca, are called soap plant because their roots are especially good for making soap.

Yucca plants are tree-like succulents of the lily family (Liliaceae) with stemless stiff, pointed leaves that end in a sharp needle. The Joshua tree, the namesake of Joshua Tree National Park near Palm Springs, California, is believed to have been named by Mormon settlers because the plant’s angular branches resembled the outstretched arms of Joshua leading them out of the desert. The yucca flower is a series of white or purple blossoms on a long stalk.


General use

Native American tribes in the southwestern United States and Northern Mexico found numerous uses for the yucca, dating back hundreds of years. Several tribes, including the Western Apaches on the Fort Apache Reservation in Arizona, use the plant today. The most common use seems to be for hygiene. Roots of the yucca baccata are pounded to remove extracts that are made into shampoo and soap.

The Apaches also use yucca leaf fibers to make dental floss and rope. Historically, Western Apaches mixed ground juniper berries with yucca fruit to make a gravy. They also made a fermented drink from juniper berries and yucca fruit pounded to a pulp and soaked in water. Other Native American groups used yucca soap to treat dandruff and hair loss.

Native Americans also used yucca plants for a variety of other non-medical purposes, including making sandals, belts, cloth, baskets, cords, and mats. Such uses can still be found today among Hopi, Papago, and Ute Indians. The Zuni used a mixture of soap made from yucca sap and ground aster to wash newborn babies to stimulate hair growth. Navajos would tie a bunch of yucca fibers together and use it as a brush for cleaning metates.

The primary medical use of yucca is to treat arthritis and joint pain and inflammation. Native Americans used sap from the leaves in poultices or baths to treat asthma and headaches. Constituents of the yucca are used today to treat people with osteoarthritis and rheumatoid arthritis.

The plant’s medical properties are found in saponins, precursors of cortisone, which prevent the release of toxins from the intestines that restrict normal cartilage formation. Saponins are produced naturally in the body by the adrenal glands. It is believed yucca works best for arthritis when taken over an extended period of time.

Yucca extract is used to treat a variety of other conditions, including migraine headaches, colitis, ulcers, wounds, gout, bursitis, hypertension (high blood pressure), and high LDL cholesterol (also called bad cholesterol).

Liver, kidney, and gallbladder disorders are also treated with yucca extract. More recently, researchers have found that resveratrol, a compound found in yucca extract as well as in red wine, inhibits the aggregation or clumping of blood platelets. This finding suggests that yucca extract may be useful in preventing blood clots.

A number of commercial uses for yucca extract have been found, including adding it to root beer, alcoholic beer, and cocktail mixers as a foaming agent. The bittersweet dark brown extract is also used as an additive in ice cream and other foods.

The extract of the Yucca schidigera (Mojave or Mohave yucca) is also used as an additive in natural pet foods. It is reported to speed up bowel elimination, reduce fecal and urine odor, and improve digestion in dogs and cats. It can also be added to pet food as a spray or drops.

Several studies also show that when added to animal feed, Yucca schidigera extract can reduce noxious ammonia gas in the waste products of poultry, pigs, cows, and horses. A decrease in ammonia levels can increase egg production in chickens and milk production in dairy cattle.

Preparations

The standard dosage of concentrated yucca saponins is two to four tablets or capsules a day. Yucca concentrate is also available as a tea, with the usual dosage being 3–5 cups a day. Capsules and tablets are commonly sold in doses of 500 milligrams. A bottle of 30, 60, 90, or 100 units costs $6–10 and can usually be found in health food stores.

Precautions

Since yucca has rarely been studied in a scientific setting, it is not known whether it is safe in children, pregnant or lactating women, or people with a history of severe kidney or liver diseases, heart disease, or cancer. It appears to be nontoxic to other mammals, including such household pets as cats and dogs.

Side effects

Saponins extracted from yucca plants are generally considered safe when used in traditional doses and forms based on several hundred years of use by Native Americans, both as food and medicine. In recent years, the only reported minor problems are rare cases of diarrhea and nausea. Some people who are sensitive to plant allergens may develop a mild skin rash from contact with yucca sap.

Interactions

Long-term internal use of yucca extract may interfere with the absorption of such fat-soluble vitamins as A, D, E, and K. As of 2002, however, no interactions between yucca and standard prescription medications have been reported.

Yoga

Definition

The term yoga comes from a Sanskrit word that means yoke or union. Traditionally, yoga is a method joining the individual self with the Divine, Universal Spirit, or Cosmic Consciousness. Physical and mental exercises are designed to help achieve this goal, also called self-transcendence or enlightenment.

On the physical level, yoga postures, called asanas, are designed to tone, strengthen, and align the body. These postures are performed to make the spine supple and healthy and to promote blood flow to all the organs, glands, and tissues, keeping all the bodily systems healthy.

On the mental level, yoga uses breathing techniques (pranayama) and meditation (dyana) to quiet, clarify, and discipline the mind. However, experts are quick to point out that yoga is not a religion, but a way of living with health and peace of mind as its aims.


Origins

Yoga originated in ancient India and is one of the longest surviving philosophical systems in the world. Some scholars have estimated that yoga is as old as 5,000 years; artifacts detailing yoga postures have been found in India from over 3000 B.C.Yoga masters (yogis) claim that it is a highly developed science of healthy living that has been tested and perfected for all these years.

Yoga was first brought to America in the late 1800s when Swami Vivekananda, an Indian teacher and yogi, presented a lecture on meditation in Chicago. Yoga slowly began gaining followers, and flourished during the 1960s when there was a surge of interest in Eastern philosophy.

There has since been a vast exchange of yoga knowledge in America, with many students going to India to study and many Indian experts coming here to teach, resulting in the establishment of a wide variety of schools. Today, yoga is thriving, and it has become easy to find teachers and practitioners throughout America.

A recent Roper poll, commissioned by Yoga Journal, found that 11 million Americans do yoga at least occasionally and six million perform it regularly. Yoga stretches are used by physical therapists and professional sports teams, and the benefits of yoga are being touted by movie stars and Fortune 500 executives.

Many prestigious schools of medicine have studied and introduced yoga techniques as proven therapies for illness and stress. Some medical schools, like UCLA, even offer yoga classes as part of their physician training program.

Benefits

Yoga has been used to alleviate problems associated with high blood pressure, high cholesterol, migraine headaches, asthma, shallow breathing, backaches, constipation, diabetes, menopause, multiple sclerosis, varicose veins, and many chronic illnesses.

Yoga benefits

It also has been studied and approved for its ability to promote relaxation and reduce stress. On the other hand, some researchers are now questioning claims that yoga is beneficial for such conditions as carpal tunnel syndrome.

As of late 2002, yoga is increasingly recommended for dysmenorrhea, premenstrual syndrome, and other disorders in premenopausal women, in Europe as well as in the United States.

Yoga can also provide the same benefits as any well-designed exercise program, increasing general health and stamina, reducing stress, and improving those conditions brought about by sedentary lifestyles.

Yoga has the added advantage of being a low-impact activity that uses only gravity as resistance, which makes it an excellent physical therapy routine; certain yoga postures can be safely used to strengthen and balance all parts of the body.

A study published in late 2002 summarized recent findings about the benefits of yoga for the cardiovascular and musculoskeletal systems. The review noted that yoga is still viewed as a “trendy” form of exercise rather than one with documented medical benefits.

Meditation has been much studied and approved for its benefits in reducing stress-related conditions. The landmark book, The Relaxation Response, by Harvard cardiologist Herbert Benson, showed that meditation and breathing techniques for relaxation could have the opposite effect of stress, reducing blood pressure and other indicators. Since then, much research has reiterated the benefits of meditation for stress reduction and general health.

Currently, the American Medical Association recommends meditation techniques as a first step before medication for borderline hypertension cases. Some 2002 studies indicate that yogic meditation by itself is effective in lowering serum cholesterol as well as blood pressure.

Modern psychological studies have shown that even slight facial expressions can cause changes in the involuntary nervous system; yoga utilizes the mind/body connection.

That is, yoga practice contains the central ideas that physical posture and alignment can influence a person’s mood and self-esteem, and also that the mind can be used to shape and heal the body. Yoga practitioners claim that the strengthening of mind/body awareness can bring eventual improvements in all facets of a person’s life.

Description

Classical yoga is separated into eight limbs, each a part of the complete system for mental, physical, and spiritual well-being. Four of the limbs deal with mental and physical exercises designed to bring the mind in tune with the body. The other four deal with different stages of meditation.

5 Types Of Yoga And Their Benefits

There are six major types of yoga, all with the same goals of health and harmony but with varying techniques: hatha, raja, karma, bhakti, jnana, and tantra yoga. Hatha yoga is the most commonly practiced branch of yoga in America, and it is a highly developed system of nearly 200 physical postures, movements, and breathing techniques designed to tune the body to its optimal health.

The yoga philosophy believes the breath to be the most important facet of health, as the breath is the largest source of prana,or life force, and hatha yoga utilizes pranayama, which literally means the science or control of breathing. Hatha yoga was originally developed as a system to make the body strong and healthy enough to enable mental awareness and spiritual enlightenment.

There are several different schools of hatha yoga in America; the two most prevalent ones are Iyengar and ashtanga yoga. Iyengar yoga was founded by B.K.S. Iyengar, who is widely considered as one of the great living innovators of yoga. Iyengar yoga puts strict emphasis on form and alignment, and uses traditional hatha yoga techniques in new manners and sequences.

Iyengar yoga can be good for physical therapy because it allows the use of props like straps and blocks to make it easier for some people to get into the yoga postures. Ashtanga yoga can be a more vigorous routine, using a flowing and dance-like sequence of hatha postures to generate body heat, which purifies the body through sweating and deep breathing.

The other types of yoga show some of the remaining ideas that permeate yoga. Raja yoga strives to bring about mental clarity and discipline through meditation, simplicity, and non-attachment to worldly things and desires. Karma yoga emphasizes charity, service to others, non-aggression and non-harming as means to awareness and peace.

Bhakti yoga is the path of devotion and love of God, or Universal Spirit. Jnana yoga is the practice and development of knowledge and wisdom. Finally, tantra yoga is the path of self-awareness through religious rituals, including awareness of sexuality as sacred and vital.

A typical hatha yoga routine consists of a sequence of physical poses, or asanas, and the sequence is designed to work all parts of the body, with particular emphasis on making the spine supple and healthy and increasing circulation.

Hatha yoga asanas utilize three basic movements: forward bends, backward bends, and twisting motions. Each asana is named for a common thing it resembles, like the sun salutation, cobra, locust, plough, bow, eagle, and tree, to name a few. Each pose has steps for entering and exiting it, and each posture requires proper form and alignment.

A pose is held for some time, depending on its level of difficulty and one’s strength and stamina, and the practitioner is also usually aware of when to inhale and exhale at certain points in each posture, as breathing properly is another fundamental aspect of yoga. Breathing should be deep and through the nose.

Mental concentration in each position is also very important, which improves awareness, poise, and posture. During a yoga routine there is often a position in which to perform meditation, if deep relaxation is one of the goals of the sequence.

Yoga routines can take anywhere from 20 minutes to two or more hours, with one hour being a good time investment to perform a sequence of postures and a meditation. Some yoga routines, depending on the teacher and school, can be as strenuous as the most difficult workout, and some routines merely stretch and align the body while the breath and heart rate are kept slow and steady.

Yoga achieves its best results when it is practiced as a daily discipline, and yoga can be a life-long exercise routine, offering deeper and more challenging positions as a practitioner becomes more adept.

The basic positions can increase a person’s strength, flexibility, and sense of well-being almost immediately, but it can take years to perfect and deepen them, which is an appealing and stimulating aspect of yoga for many.

Yoga is usually best learned from a yoga teacher or physical therapist, but yoga is simple enough that one can learn the basics from good books on the subject, which are plentiful.

Yoga classes are generally inexpensive, averaging around 10 dollars per class, and students can learn basic postures in just a few classes. Many YMCAs, colleges, and community health organizations offer beginning yoga classes as well, often for nominal fees. If yoga is part of a physical therapy program, its cost can be reimbursed by insurance.

Preparations

Yoga can be performed by those of any age and condition, although not all poses should be attempted by everyone. Yoga is also a very accessible form of exercise; all that is needed is a flat floor surface large enough to stretch out on, a mat or towel, and enough overhead space to fully raise the arms.

It is a good activity for those who cannot go to gyms, who do not like other forms of exercise, or have very busy schedules. Yoga should be done on an empty stomach, and teachers recommend waiting three or more hours after meals. Loose and comfortable clothing should be worn.

Precautions

Yoga precautions

People with injuries, medical conditions, or spinal problems should consult a doctor before beginning yoga. Those with medical conditions should find a yoga teacher who is familiar with their type of duduk perkara and who is willing to give them individual attention. Pregnant women can benefit from yoga, but should always be guided by an experienced teacher. Certain yoga positions should not be performed with a fever, or during menstruation.

Beginners should exercise care and concentration when performing yoga postures, and not try to stretch too much too quickly, as injury could result. Some advanced yoga postures, like the headstand and full lotus position, can be difficult and require strength, flexibility, and gradual preparation, so beginners should get the help of a teacher before attempting them.

Yoga is not a competitive sport; it does not matter how a person does in comparison with others, but how aware and disciplined one becomes with one’s own body and limitations. Proper form and alignment should always be maintained during a stretch or posture, and the stretch or posture should be stopped when there is pain, dizziness, or fatigue.

The mental component of yoga is just as important as the physical postures. Concentration and awareness of breath should not be neglected. Yoga should be done with an open, gentle, and non-critical mind; when one stretches into a yoga position, it can be thought of as accepting and working on one’s limits.

Impatience, self-criticism, and comparing oneself to others will not help in this process of self-knowledge. While performing the yoga of breathing (pranayama) and meditation (dyana), it is best to have an experienced teacher, as these powerful techniques can cause dizziness and discomfort when done improperly.

Side effects

Some people have reported injuries by performing yoga postures without proper form or concentration, or by attempting difficult positions without working up to them gradually or having appropriate supervision. Beginners sometimes report muscle soreness and fatigue after performing yoga, but these side effects diminish with practice.

Research and general acceptance

Although yoga originated in a culture very different from modern America, it has been accepted and its practice has spread relatively quickly. Many yogis are amazed at how rapidly yoga’s popularity has spread in America, considering the legend that it was passed down secretly by handfuls of followers for many centuries.

There can still be found some resistance to yoga, for active and busy Americans sometimes find it hard to believe that an exercise kegiatan that requires them to slow down, concentrate, and breathe deeply can be more effective than lifting weights or running. However, ongoing research in top medical schools is showing yoga’s effectiveness for overall health and for specific problems, making it an increasingly acceptable health practice.

Yoga sequence for hips and hamstrings