Thursday, June 25, 2009

A Simple Exercise to Calm the Mind

Each morning I do a simple exercise that calms my
mind, leaving me with a wonderful relaxed feeling to start
the day. This exercise only takes a few minutes. In fact, I
sometimes use it at other times in the day when I need
to relax before an event that might be stressful. If you
have to make a speech in front of a large group of people,
it can quickly reduce anxious feelings that are often felt
when faced by that prospect.

It has a soothing effect on the entire nervous system and
helps to balance brain activity and strengthens the
respiratory system.

This simple exercise is called "Alternate Nostril
Breathing." It falls into a category of exercises called
Pranayama (or simply breathing exercises).

The technique is simple and only takes about five
minutes. Keep your breathing natural as you perform this
exercise. Do not strain or push the air in or out. As with
other ayurvedic exercises, do them in a quiet room
without distractions, concentrating on your movements.

1. Sit erect in a cross-legged posture or in a comfortable

2. Close your eyes, rest your mind, place your right hand
near your nose. Let your right thumb rest lightly against
your right nostril. Let your ring finger rest lightly against
your left nostril. Exhale slowly.

3. Gently close your right nostril. Slowly and quietly
inhale through your left nostril.

4. Close your left nostril, release pressure on your right
nostril to open it, and exhale slowly and quietly.

5. Without pause, inhale through your right nostril slowly
and quietly.

6. Press your right nostril closed, open your left, and

7. This completes one round. Continue to repeat the
exercise continuously for about 5 minutes, then sit
quietly with your eyelids lowered for about 2 minutes.

To learn more about such breathing exercises visit here

Monday, June 08, 2009

Diet plan for Diabetes - Type I
In type -1 Diabetes, pancreas does not produce any insulin at all। Hence type -1 diabetics need to take insulin injections in order to control blood sugar levels।The key to diabetes management is diet, exercise and insulin. Exercise regularly but don't go overboard as there is a risk of hypoglycemia ( low blood sugar) in diabetes.Talk to your Physician/ Diabetes Specilaist, take your insulin injections on time and have small frequent meals. Monitor your blood sugar levels with glucometer.Diet plays a very important role in maintaining Blood sugar levels near to normal. Keep the following into account.
- Do not Fast and Do Not Feast.
- Have meals at regular intervals and avoid skipping any meals as it may lower your blood sugar to dangerous levels.
- Make sure there is consistency in your diet and calories should be taken in prescribed amounts.
- Avoid high calorie foods like fried food, junk food, refined starches like common flours (maida), Bombay rava/suji, and products such as noodles, pizza and burgers.
- Have whole grains like oats, whole wheat porridge ( wheat rava/dalia) - Limit intake of rice specially if it is white polished rice. Try brown rice.
- Prefer whole wheat flour chapatis. - Have fruits and vegetables in your diet with the exception of root vegetables like potato, yam, colocasia (arvi) and sweet potato, jackfruit. Fruits to be avoided are bananas, mango, sapota, grapes, litchi, custard apple.
- Include foods rich in fibre and space your meals properly.
- Have a fixed mealtime and avoid snacking in between meals.- Avoid sweets and sugar containing foods.

Richa Saxena, M.Sc. (Nutrition), RD (Regd. with IDA),Consultant Nutritionist ; Registered Dietitian