The modern day men as well as women have become health conscious as well as fitness conscious. They are much more aware about the ills of being physically unfit than the previous generations. One of the reasons could be that the present generation cannot afford to be sick or infirm. They have to be on their feet and active, at all times, till a very late stage in life. People do not have the time to spend worrying about their sickness. The only alternative is to keep oneself fit for action. There is also a growing awareness about the alternative medicines. A large number of people are moving towards different schools of treatment. The alternative therapies are affordable, easily available and effective.
HOME REMEDIES
Long before the western world began formulating the allopathic medicine, our sages and physicians like Charaka and Sushruta, were formulating remedies for almost all ailments. After decades of using the allopathic medicines, people have suddenly begun practising alternative therapies, massages, Reiki, yogic therapies etc. All of a sudden, grandma’s traditional treatments have come into demand. These treatments and remedies are neither harmful nor have any side effects like the allopathic medicines. Hence they are inexpensive, effective and safe.
Grind 6-8 Tulsi’ leaves with 2 black peppercorns and have it with honey to treat a fever or a cold. This is one of the most effective treatments for cold and cough.
Drinking wheat grass juice works wonders for diabetics. In fact, many doctors have begun recommending this treatment to their patients, along with the other medications.
To dislodge a wood splinter that has got embedded in your skin, put a few drops of iodine on the affected skin. The piece will turn black, making it easy for you to remove it.
If you have the nagging problem of bad breath, drink at least 5 glasses of water first thing in the morning. This is an instant remedy for bad breath, it also benefits your system by keeping it clean.
Stuffy and blocked nasal passages can be quite awful. To clear a stuffy nose, put a drop of mustard oil in them.
For instant relief from cough, take a pinch of mixture of ‘kattha’, cumin seeds and ‘misri’, mixed in a 2:1:1 proportion.
Many children suffer from the problem of bedwetting up to a late age. To solve the bedwetting problem of your child, give her a small piece of jaggery to suck at bedtime.
To cure a nagging cough in children, extract the juices of betel leaves and basil leaves. Take 2-3 drops of this mixture and add a little honey to it. It will give immediate relief.
A teaspoon of a mixture of poppy seeds and crystal sugar will help control diarrhoea.
1 teaspoon castor oil taken with lukewarm water early in the morning on an empty stomach is an excellent cure for indigestion. It also helps in alleviating muscular pain and nervous problems.
Taking a small quantity of warm, boiled rice wrapped in a clean cloth and fomenting the area with it can treat styes.
For relief from inflamed tonsils, apply a mixture of 1-teaspoon ‘chuna’ and 1 teaspoon ginger juice on the throat.
Dry roast 1 teaspoon each of cummin seeds and caraway seeds (ajwain) in a pan. Add 1-cup water and boil till it is reduced to half the quantity. Strain and add sugar to taste. Drinking 1 teaspoon of this will provide relief from acidity and indigestion.
Add a pinch of asafoetida to some lukewarm water and drink it, for relief from menstrual cramps.
Heat 2-3 chillies in cooking oil. Smear this oil on the forehead whenever you suffer from headache.
Grind a lemon along with the seeds and rind to a paste. Add a little salt. This makes an effective cure for diarrhoea.
To relieve toothache, boil a few guava leaves in water. Strain the water and gargle with the extract. Repeat several times and the toothache will disappear.
Eating a ripe papaya with a pinch of cummin powder, pepper and salt cures constipation and indigestion.
Adding a teaspoon of castor oil while kneading the ‘atta’ takes care of the constipation problem.
Half a teaspoon of ginger paste applied on the forehead helps in getting rid of a headache.
To get rid of an earache, place a little asafoetida wrapped in a small piece of cloth in the ear.
Do you repel people due to bad breath? Here is a helpful hint. To get rid of bad breath caused by onion eating, eat a few coriander seeds.
In fact, there are a number of ways by which you can ensure that your breath remains fresh. Take 2 tbsp of grated fresh, ginger and 1½ tbsp of jaggery. Chew this mixture and your bad breath will disappear.
For getting rid of irritating ulcers on the tongue, apply a little paste of coriander leaves.
To find relief from severe menstrual cramps, peel a few garlic flakes, fry them in ghee, cool, add sugar and swallow a couple of them. You will get relief in ten minutes.
For instant relief from cold, add ½ teaspoon turmeric powder to a glass of hot milk and drink it.
To get rid of a bad cold, chop some cabbage and put it in boiling water. Inhale the steam at least twice a day.
For instant relief from cough, drink a little hot water with a pinch of salt and ½ teaspoon of turmeric powder.
When the shoe pinches, stick a small piece of sponge on the shoe’s inner surface.
Drink a concoction of 1-teaspoon honey dissolved in ½ a glass of lukewarm water. It is an instant pick-me-up.
Deworming frequently keeps the system working perfectly. Drink the juice of fresh mint leaves to cure worms. It helps children tremendously.
For relief from severe cold, mix 1 teaspoon ginger juice, 1-teaspoon betel leaf juice and 2 teaspoon honey. Warm the mixture and sip it 2-3 times a day. Always drink hot water immediately after.
To get a tight ring off your finger, rub hand lotion or baby oil over the finger and gently move the ring back and forth so that some of the cream gets under the ring. The ring will then, slide off easily.
To counter dehydration during chills and fever, drink as much water and juice as possible.
To cure sore throat, gargle with warm salt water (1/4 teaspoon salt in 8 oz. Water). Keep the throat moist by using a vapouriser and sucking on hard candy or fruit juice ice cubes.
To thin nasal secretion while suffering from stuffy nose, use a room vapouriser. Eat hot and spicy food; drink hot broth and other hot drinks (tea with honey) and refrain from consuming daily products.
Add sugar and water to the juice of coriander leaves and drink it at bedtime to cure insomnia.
You can make you own nasal spray by adding ¼ teaspoon salt and ¼ teaspoon baking powder to 8 oz. water. The other things that you can do is to take a long, hot shower. Try sleeping on your back with your head raised on two or three pillows.
To add a sparkle to your lenses, clean them with warm water, put a drop of mild, non-perfumed liquid soap and rub with the fingers. Rinse under warm running water and dry with soft, lint-free cloth. However, if the glasses have an anti-reflective coating, clean only with a special solution developed especially for them.
Grind 1 cm. Piece of ginger, 2 cloves, 3 peppercorns and ½ teaspoon ‘saunf to a fine powder. Add it to the water while making tea. It provides a medicinal value by keeping cold at a bay.
To soothe insect bites, mix 2 tablespoon of olive oil with 1 egg white and apply over the affected area to take away the sting and reduce the swelling. This mix can also be stored in a bottle.
For emergency treatment of a wound, crush tender leaves of the marigold plant and apply the juice along with the crushed leaves on the lining of the band-aid. This will stop the bleeding and also act as a disinfectant.
Most people get a headache when they go out in bright sun, at least I do. To relieve headaches caused by bright sunlight, I drink a mixture of limejuice and ginger paste with warm water. You can try it, too.
For arthritic pain, eat a marble size ball of jaggery coated with 2 teaspoon of amla powder everyday, for about 3 months.
For making home made carminative, make thick syrup with jaggery and add some cut pieces of ginger to it. This mixture is excellent for soothing upset stomachs.
For quick healing of wound, add half a teaspoon of turmeric powder to neem oil. Heat it and dip cotton wool in it. Place this on a wound and bandage it.
To treat a persistent cold, warm a spoonful of mustard oil and put a few drops in each nostril.
For immediate relief from aches in legs or hands, immerse the affected limb in hot water mixed with salt.
For bruises, dip cotton wool in neat vinegar, bandage the affected area and keep until the dressing is dry. Relief is almost instant.
The white of an egg can be used instead of a burn ointment, during emergency.
Apply a paste of sandalwood powder and milk over prickly heat, for immediate relief.
To control high blood pressure, mix equal quantities of onion juice and honey and take 1 teaspoon every morning.
For curing boils, soak bread in warm milk and sandwich the mixture between the folds of a clean cotton cloth. Apply this poultice to the boil and hold it in place with a cotton bandage. This draws the dirt to the surface of the skin and bursts the boil.
To get rid of an irritating cold, eat a pinch of black pepper in the night.
For stopping diarrhoea, a strong cup of unsweetened black tea is very effective. Another method is to peel an apple and shred it. Keep the shredded pieces in a plate for about 20 minutes until they turn brown in colour. Then eat them.
Eating a few liquorice sticks can cure constipation. It is a natural laxative.
For coughs cut a few pieces of garlic into thin slices. Cover them with honey, leave for 2-3 hours. Drink a spoonful of the resulting juice throughout the day.
When the eyes are red and tired, put a piece of cotton soaked in jeera water over them. To make jeera water, soak 2 teaspoons of jeera in 10 teaspoons of water, for one hour.
For instant relief from toothache, press a little turmeric powder into the tooth.
To cure a persistent cough, bake a guava in an oven or over charcoal and eat it for four to five days.
Apply ice on hurts, bee stings or burns immediately The numbing sensation will kill pain and there will be no swelling either.
For bleeding gums, gargle with warm water to which ½ teaspoon of salt has been added. Do it regularly after brushing your teeth.
Honey is good for treating burns. Spread a thin layer over the burnt area; repeat it after every 2-3 hours. The natural gel contained in aloe-vera is also a good soother for burns.
For sprains, chop raw onions and put them in a towel. Put them over the sprain to relieve the pain and reduce the swelling. Alternatively, make a footbath of lavender oil and water, and soak the ankle.
Rub the inner surface of leather shoes with a piece of raw potato to prevent blisters on feet.
Asthma, cough spasms, nausea and vomiting can be temporarily controlled by drinking ½ a cup of fresh onion juice with 2 teaspoons of honey.
Burns will dry within a day or two if smeared with a little coconut oil every half an hour.
To stop bleeding of gums after a tooth extraction, press a cool, moist tea bag against them, with your finger. Hold it in position till bleeding stops.
Boil a handful of cloves and a few pieces of the bark of a neem tree, in half a litre of water for 20 minutes. Cool, strain and refrigerate. This concentrate smeared on an aching tooth relieves pain, instantly.
Smelly feet? Ugh! Soaking them in strong tea for 20 minutes can control smelly feet. Brew 2 tea bags in 500 ml for 15 minutes and pour the tea into a basin contain 2 litres of cool water.
Soaking feet for about 10 minutes in a footbath of apple cider vinegar mixed with water will soothe the cracked heels.
To lose weight drink a glassful of lukewarm water to which 1-teaspoon honey and a few drops lemon juice have been added.
Oil in which fish has been fried should be smeared over aching joints. This remedy gives instant relief.
To cure headaches, use the Chinese acupressure technique. Place your thumb on the web of the skin between the thumb and the index finger of your other palm and apply pressure for about 2 minutes. Repeat on the other hand. Pregnant women should not do this.
Insomniacs can eat a teaspoon of cumin powder mixed with the pulp of a banana, to induce sleep at night.
Dabbing the inside of the nostril with a cotton bud dipped in rose water can halt nosebleeds.
To get rid of acidity; drink a glass of milk to which a pinch of soda bicarb has been added.
Munch on a small piece of ginger after eating raw onion or garlic. It acts as a good mouth freshener.
Rub an aspirin on a bee sting, to stop pain.
During summers, some people experience pain and burning sensation while urinating. This is mainly due to the fact that they drink very little water during the day. Eating rice gruel with 1 teaspoon of butter or gingelly oil will be helpful in easing the pain.
To get rid of boils on scalp, apply coconut oil mixed with camphor.
For bleeding gums, boil some guava leaves in water. Gargle with this 3-4 times a day.
For getting rid of blisters on the tongue, apply ground green coriander leaves.
For earache, apply a mixture of clove and ghee.
To keep blood pressure under control, take 1 teaspoon of fenugreek seed powder with half a glass of water, every morning.
Eating a banana while swallowing a capsule helps it go down easily. This is especially useful when administering capsules to small children.
To get relief from a cold, drink a mixture of 2-teaspoon honey, 1 teaspoon ginger juice and 1-teaspoon betel juice and follow it up with some warm water. Repeating this for 3 times a day will cure the cold fast.
One teaspoon of mint juice mixed with an equal amount of honey and lemon juice is a good cure for indigestion.
One cooked banana flower eaten with curd is a good cure for excessive bleeding during menstruation.
To stop spectacles from slipping over the bridge of the nose, roll some deodorant on the nose.
Honey is an excellent antiseptic and stops bleeding from wounds or cuts when applied locally.
To remove a foreign particle from your eye, fill a glass with water to the brim, place your eye in it and rotate the eyeball.
Wearing spectacles while cleaning fans or ceiling will prevent the dust from falling into the eyes.
DIGESTIVE DISORDERS — CAUSES AND REMEDIES
With the growing pollution, sedentary lifestyle, adulteration in food, wrong food habits and unsafe drinking water, more and more people are succumbing to digestive disorders ranging from heartburn to ulcers. Since digestion is one of the most important systems of the human body, any flaw in the smooth running of this system can cause a variety of problems, which may manifest themselves in various ways. It is, therefore, important to understand the causes and know the remedies, too. Eating the wrong types of food can also cause digestive disturbances.
Flatulence-food that produce gas are raw cucumbers, cabbage, peas, tomatoes, peanuts, raisins, mango, rice, potatoes, milk etc.
Remedies–
Take a glass of orange juice at breakfast.
Drink some warm water after a glass of apple juice.
Include papayas in breakfast or dinner.
Apply and massage mustard oil around and above the navel.
Chew aniseeds (saunf) soaked in lemon juice, after each meal.
Take one teaspoon of ajwain powder mixed with a pinch of black salt added to a glass of dilute buttermilk, twice daily.
Take a bland diet consisting of salads and lots of vegetables.
Avoid pungent, spicy and fatty food.
Take juice of one lemon in a glass of tomato juice mixed with a spoon of honey, twice a day.
Include milk, butter, fruits like bananas and mangoes, boiled vegetables, dates and milk extracted from almonds. Avoid all citrus fruits and raw vegetables.
Take milk without cream, in moderate quantities, three times a day.
Instead of three big meals, take four to five small ones.
Avoid overeating or drinking water in between the meals.
Chew food thoroughly. Avoid too hot or cold foods.
Do not eat when upset or tense or nagged by worry. Have a calm and peaceful attitude towards everything.
Add the juice of a lemon, to a glass of warm water and divide into 3 portions. Take every one-hour in the evening for a few days at a stretch. Sip slowly, do not gulp.
To avoid acidity, take only buttermilk for a week. This will serve as an alkaline cleanser and neutraliser of the acidic state of the system. After this stomach wash, take a well balanced diet with a pre-dominance of raw foods and plenty of fruits and juices to flush out the acidic residues. Juices of citrus fruits are especially beneficial.
Bananas are very good for neutralising the acidity of the body juices and the mucilage in them coats the lining of the stomach.
Raw cabbage and cabbage juices mixed with carrot juice, not only neutralises the excessive acid, but also regenerates the frayed mucosal lining of the stomach and the intestines.
THE BENEFITS OF FRUITS AND VEGETABLE JUICES
Fruits and vegetables are a veritable treasure-mine of valuable nutrients. Some improve eyesight, some strengthen bones and teeth, some are good for the digestive system and yet others have medicinal value. Fruits and vegetable juices and tender coconut water are very rich in vitamins and minerals, and can work wonders on the health of a person. Simple juices with a touch of spice or flavour, can give a fitness fiend not only nutrition but also a glowing and energetic appearance.
Apple-This fruit can be used for no less than nine ailments.
For constipation-take at least 2 apples daily.
For diarrhoea-take 2 cooked apples a day.
For dysentery (especially for children)-make a paste of a ripe apple and give 1 tablespoon several times a day.
For headache-take an apple with a little salt, every morning for a week.
For heart problems-take an apple with honey, once a day.
For rheumatism, gout-include an apple in your diet.
For eye disorders-take a few apple peels. Pour enough water to cover the peels and boil them for a few minutes. Strain the water and add a little honey. This can be taken internally. The water can also be used as an eye wash.
The parts used are the leaf, fruit, bark, roots and seeds.
For tumor-apply the paste of an unripe custard apple with salt.
For anemia and weaknesses-take 200 ml of juice (morning before meals, and evening before going to bed).
For ulcers and carbuncles-make a paste of the leaves and apply.
For hysteria, fits, and fainting-crush a few leaves and sniff them.
For a hair wash-use the seed powder mixed with the powder of gram.
The parts used are the leaves and the fruit.
For glandular swelling, abscess and boils-apply the milky juice of the plant alone or with vinegar.
For diabetes-take a decoction of the leaf stalk. Dose-120 ml once a day.
As a tonic-this tonic is especially good for tuberculosis. Take the ‘Koa’ (edible portion) of a half ripe jackfruit. Take a clean glass container and put the Koa and jaggery in alternate layers (1:1). Cover the container and leave in the sun for 21 days. Dose-1 tablespoon twice a day.
For diarrhoea-boil a handful of tender leaves in 4 glasses of water and reduce to 1 glass. Dose-120 ml thrice a day.
For cholera-dry fry 1 tablespoon guava buds (cut into small pieces) with 1 tablespoon black pepper. Crush them, boil the powder in a glass of water and reduce it to half. Give 1-2 tablespoons every hour. Good for diarrhoea also.
For scabies-boil a handful of leaves and wash the body with the water.
For constipation, piles-eat a ripe fruit before meals, for a few days.
For intestinal worms-make a paste of 7 mature seeds; take it with hot water at bedtime for 3 days. Take another course after 15 days.
For constipation-eat the ripe fruit at regular intervals.
For amenorrhoea-take a teaspoon of the milky juice of the fruit with sugar candy, twice a day, for 7 days before menstruation.
For ulcer, infected wound-apply the paste of an unripe fruit.
For psoriasis and eczema-apply the milky juice of the fruit.
For anemia, weakness-beat 2 ripe bananas and 1 cup curd together, add sugar to taste and take it in the morning or noon, for 15-21 days.
For diarrhoea, ulcer, and kidney stone-take the stem juice. Dose-100 ml with equal amount of water, at frequent intervals.
For nausea, vomiting-take the juice of the stem with a little honey. Dose-75 ml.
For burns-apply the juice of the stem with ghee.
For diarrhoea, dysentery-take 1 tablespoon of seed kernel powder, with buttermilk or cold water, 2-3 times a day.
For heat exhaustion-cook an unripe mango. Make an infusion; drink the cool sherbet at frequent intervals. Apply the pulp and bathe after 15 minutes.
For diabetes, scurvy-eat a few tender leaves regularly or take 1 teaspoon of the juice of tender leaves twice a day.
For pyorrhoea, gum problems-mix the fine powder of mango leaves, brahmi and pudina (4:2:1). To this add a little pepper powder, dry ginger powder, nutmeg powder, clove powder, salt and charcoal. Use the powder as a toothpowder.
For jaundice-juice of root bark, trunk bark. Dose-2 teaspoon with water, thrice a day for 3-5 days. (See Annexure-3).
Although one always hears of the benefits of fruits and fruit juices, not everyone is fully informed about the specific advantages of the fruit juices. Here are some interesting facts—
Fruits can be broadly classified into three sections.
Acidic fruits-oranges, limes, lemons, grapefruits, pineapples, tamarind.
Sub-acidic fruits-apples, pears, apricots, berries, guavas, cherries, grapes, peaches, plums and practically all deciduous fruits.
Sweet fruits-dates, figs, sweet grapes, raisins, bananas, papaya, chikoo, custard apple, jackfruit.
Apple Juice-It purifies the blood stream if taken early in the morning. It also improves appetite and prevents intestinal infections.
Orange Juice-It prevents and cures scurvy. It aborts a developing cold if taken immediately at the onset of a common cold. When taken in quantities, it is an excellent blood cleanser due to its speedy effect on the acidic condition of the body.
Pineapple Juice-It helps in digesting proteins. It is good for people suffering from sore throat, tonsillitis, colds and digestive upsets. It is also good as a diet supplement to individuals on a strict diet.
Lemon Juice-It is the king of all juices. A rich source of vitamin C, it is also a good laxative. Lemon juice, mixed with honey, is good for weight reduction, influenza, sore throat, cough, colds etc. People suffering from hyperacidity should not drink it in excess. It has good cosmetic qualities as it softens and improves the complexion and is excellent for removing corns and calluses.
If one is not able to find fruits or cannot afford to have fruit juices, regularly, there is no need to despair. Vegetable juices are equally effective and affordable, too. Even the low cost carrot or tomato juice can provide the necessary elements required for good health.
The juices taken from vegetables should preferably be drunk before a meal.
Onion Juice-Onion is a blood purifier. It should be drunk in combination with other juices like carrot juice, beetroot juice etc. Onion juice removes blemishes of the skin and also prevents hair loss. For clearing up skin blemishes, juices can also be applied on the skin.
Carrot Juice-It is a very powerful acid neutraliser, a system cleanser and a blood purifier. It is very good for the eyes, for respiratory problems and for expectant mothers. Carrot juice has also been found to have strong anti-cancer properties. Carrots and celery juices being rich in minerals also have an effective alkaline reaction and are useful in counteracting acidity.
Beetroot Juice-It is a very good blood purifier and is very beneficial for the disorders of the skin and the stomach. Good in counteracting constipation. It is also very good for anaemic patients as it enriches the blood with the formation of red blood corpuscles.
Cucumber Juice-It stimulates the flow of urine and expels noxious waste products (toxins) produced by the body. It is also good for patients suffering from high blood pressure or overweight and is recommended for local application to remove skin blemishes and to reduce the oiliness of the skin.
Tomato Juice-It reactivates a sluggish liver. In fact, it is good for nearly all problems related to liver, digestion and skin. (See Annexure-3).
FLOWER POWER
Flowers have been known to help in curing of certain ailments. They are easily available and affordable. They also have the advantage of giving no side effects while curing many physical ailments. Lately, flower power has gained a lot of attention because of the curative nature of aromatherapy.
To cure uterine problems, make a mixture of rose petals and jaggery (1:1) and sun it for 21 days. Pour the juice in a container and preserve. Taking this concoction thrice a day will relieve most uterine problems.
To cure conjunctivitis, add ½ teaspoon of turmeric powder to some rose water. Strain it through a fine cloth and use this as eye drops. This solution should not be kept for more than two weeks.
To cure constipation and gas troubles, 10-15 rose petals should be eaten every day.
The shoe flower (hibiscus) can be used to cure boils or carbuncles. Crush sufficient amount of fresh leaves or flower buds and apply directly as a poultice over the affected area.
After mumps, boil 30 gm of fresh marigold leaves or flowers in 300 ml water. Decoct it to 150 ml. Divide the concoction into 2 parts. Drink one part in the morning and the other in the evening.
The root stalk (fresh or sun dried) of canna can be used to cure acute infectious hepatitis. Boil 60-120 gms and divide the decoction into 2 parts, to be taken in the morning and evening. The decoction should not be re-heated. The medicine should be taken for 20-30 days.
The cock’s comb can be used to treat uterine bleeding, bleeding piles, dysentery and vomiting of blood. For functional uterine bleeding, oven dry or toast 250 gms of sun dried inflorescence. Pulverize finely. Take 6 gms of this powder with water, twice daily. For bleeding piles, use only 120 gms of the flower. For dysentery and vomiting of blood, boil 6-12 gms of the dried inflorescence in water and drink the decoction.
Diabetics will benefit from eating 4 flowers of white periwinkles daily in the morning. Alternatively, boil them in ½ cup water and decoct to ½ cup and drink this every morning on empty stomach.
For diarrhoea and dysentery, boil 30 leaves of periwinkle in 250 ml water. Decoct it to 125 ml and drink equal parts of this solution during morning and evening for 5 days.
Prickly lantana leaves can be boiled and the decoction used for washing the affected area, in case of skin ailments like eczema, dermatitis, puritis and furuncles.
Periwinkle flowers can be used for burns and scalds too. Pound sufficient amount of fresh leaves and add some rice flour. Use as a covering for the affected part.
To cure constipation, boil 6-9 gms of periwinkle roots in 1 glass of water. Reduce to ½ cup and drink it before going to bed.
Big marigold can be used to cure upper respiratory tract infection, cough, bronchitis, pharyngitis, toothache, conjunctivitis, irregular menstruation, and dysmenorrhea. Boil 9-15 gm of dried flowers in 150 ml water. Decoct to 75 ml and divide it into 2 parts. Drink one part in the morning and the other in the evening.
For whooping cough, boil 15 pieces of dried marigold flowers in sufficient amount of water. Add brown sugar and make syrup. Drink this syrup in two divided doses, daily.
SLEEPING TIPS FOR INSOMNIACS
A hot and cold glass of milk promotes sleep. Tryptophan, which contains amino acid, helps induce sleep.
Do not watch violent movies or read thriller before going to bed.
A shower before going to bed also helps as it relaxes and soothes the nerves.
Practice deep relaxation techniques like deep breathing, meditation, yoga, massage etc. These help by reducing the stress factors.
Quit smoking. At least don’t smoke before going to bed.
Avoid rich food in your dinner. Large and heavy meals within an hour or two of bedtime cause disturbed sleep.
Reduce the intake of stimulants like coffee, tea, chocolates and drugs that contain stimulants. Don’t drink coffee or take alcohol after evening.
Deficiencies in vitamin B, calcium, copper, iron or magnesium can cause sleeping disorders.
Listen to soothing music, preferably instrumental music.
Don’t get into arguments or tense discussions after dinner.
Say your prayers and try to relax.
STRESS MANAGEMENT TIPS
No book, which deals with a chapter on health, can be complete without dealing with the problems of stress. Stress has been identified as the greatest killer of this century. It has been found to be the cause of all types of illnesses, coronary problems, digestive disorders, heart problems and even diabetes. But, the present style of living hardly allows anyone to keep away from stress. The cut throat competition in working life, consumerism and a lust for more, are the deep malaise causing factors. But one can try to control the stress factors to a large extent. With constant effort, stress can be controlled and kept in check.
How does one know that one is tense? There are several emotional reactions to stress, such as—
There is a feeling of conflict, frustration and aggression.
A feeling of tension and inability to relax.
Subjective awareness of being under pressure.
Feeling mentally and physically exhausted without having put in much work.
Increased incidents of indecision. Reduced efficiency.
Restlessness, sleeplessness, increased tearfulness.
Inability to cope with situations and lack of ability to feel pleasure or enjoyment.
Becoming more fussy, pessimistic, gloomy or depressed.
Facing an urge to run and hide.
The physical reactions to stress will bring—
A constant headache.
Insomnia
Rapid, erratic or more pronounced heart beat.
Dryness of mouth and throat.
Backache and breathlessness.
Frequent urge to pass urine.
Profuse sweating.
Chest discomfort.
Change in appetite.
Nausea and squeamishness.
A constant feeling of exhaustion and weakness.
Regular exercise—any form of exercise, be it walking, skipping, swimming, playing any game, will help you relieve stress.
Take up hobbies and interests—have something to do besides your profession.
Music—music is one of the best remedies to reduce stress. Listen to soft and soothing music or better still, start playing some instrument.
Get to know yourself better—understand your limitations. No one is a super human. Everyone makes mistakes and there are limits to his capability. Accept this truth and flow with it.
Don’t bottle up your emotions. Letting your anger out or bursting into tears is a method by which you can let out your steam.
Always get your priorities right. Don’t try to achieve too many things at the same time.
Eat good, wholesome food and lead a regular life style.
Take frequent breaks from work. Go on a vacation at least once a year. Get away from the city and try out the small towns or hills. Seas have a calming effect, too.
Learn to laugh if you have forgotten to do so. Let the child in you surface. Laugh at yourself and watch the effect. Laughter is always the best medicine.
Get religious. Religion is one of the best healers and stress busters. Meditation is the ultimate. Practise yoga and meditation.
Meditation is one of those methods, which have proved to be exceptionally effective in bringing down the stress levels. People all over the world are learning to practise meditation and are deriving very good results from it. Doctors recommend it for people with high incidence of blood pressure and heart problems. A lot of people are unable to take up meditation and do not know how to go about it in a proper manner.
It took me a full year of determination to learn meditation. I was one of those who could never sit still or focus the attention for too long. All types of thoughts would fleet across my mind whenever I tried to sit still with closed eyes. However, I was determined to learn the art and continued to make efforts. Now, I can relax and keep my mind still. And that is what meditation is all about.
Though there are no hard and fast rules there are various forms of meditating. Transcendental meditation, Vipassana and yogic meditation, all lead to the same goal. Although it is best to learn the art from a person who is experienced in it, sometimes it is not possible to do so. Given here are some basic guiding rules to help you meditate. These are taken from the Vipassana technique of meditation.
Start by sitting comfortably in a quiet place with a minimum amount of disturbance.
Close your eyes without tensing them.
Take a deep breath or two and settle down to normal breathing pattern. Breathe normally, naturally and gently, allow your awareness to be on your breathing process. Simply observe your breath, trying not to control it or alter it in any conscious manner.
As you observe your breath, you may notice that it changes on its own accord. It may vary in speed, rhythm, depth and sometimes it may even appear to stop for a time. Whatever happens with your breathing, innocently observe it without trying to cause or initiate any changes.
You will find that your attention drifts away from your breath and you are thinking about other things or listening to noises outside. The mind constantly wanders, refusing to concentrate. Whenever you notice that you are not observing your breath, gently bring your attention back to your breathing.
If during meditation, you notice that you are focusing on some feeling, mood or expectation, treat it as would treat any thought and bring your attention back to your breathing.
Practise this technique for about fifteen minutes.
At the end of those fifteen minutes, keep your eyes closed and just sit quietly for 2-3 minutes. Allow yourself to come out of the meditation gradually before opening your eyes and resuming your normal activities for the day.
Although no set time has been delineated for meditation, it is best done in the early morning, as there is a minimum distraction at that hour.
Initially it will be difficult to hold the concentration for more than a few seconds and you will find your mind wandering constantly. But don’t let that phenomenon instill a sense of defeat. Don’t give up. If you continue the effort you will find yourself being able to increase the span of meditation. It is a slow but sure process.
You may find yourself experiencing some strange sensations, which are difficult to pen down. These are normal sensations and they denote that you are able to focus your energies. The general experiences one goes through are—
You may feel a sense of boredom or restlessness or your mind may become filled with thoughts of all kinds. Some of these thoughts may even be quite shameful ones. Don’t get taken aback by them. This is an indication that the deep-rooted stresses and emotions are being released from your system. By effortlessly continuing with meditation, you will facilitate the removal of these impurities from your mind and body.
You may even fall asleep. If you fall asleep in meditation, it is an indication that you need more rest during other times of the day. It also means that you have been neglecting the rest phase of your body and not heeding to its signals.
You may slip into the ‘gap’ when the mantra or breath becomes very settled and refined. You slip into the gap between thoughts, beyond sound, beyond breath. This is also quite a natural process and one need not feel worried about these experiences.
If you stay rested, take care of yourself and take time to commit to meditation. You are bound to get in touch with your inner self. You will tap the cosmic mind, the voice that whispers to you non-verbally in the silent spaces between your thoughts. This is your inner intelligence, and it is the ultimate and supreme genius that mirrors the wisdom of the universe. Trust this inner wisdom and all your efforts will come true.
Success in meditating will give you an uplifting sensation, which is pure joy and bliss. It will make your soul feel light and happy and most bodily ailments like aches and pains will gradually disappear.
You will be able to see the change in yourself and your working. The efficiency will increase and your patience will also increase. The human dealings and relationships will undergo a vast change. There will be a feeling of generosity and an all-pervading sense of joy.
After several months of practising meditation successfully, you will begin to notice a gradual change in your personality.
FIRST AID KIT
In spite of taking all the precautions, accidents do occur at homes and strike family members, irrespective of their age. Always keep a first aid kit handy. It should contain the following:
A small pair of scissors, a knife and a few safety pins.
A roll of sterlised cotton.
A few strips of band-aid.
A few rolls of gauge.
An antiseptic cream.
A thermometer.
A few medicines like painkillers.
Dettol.
Keep it away from the reach of children and replenish your supply of old medicines, which have crossed their expiry date with new ones.
Always buy medicines manufactured by reputed companies.
Buy your medicines from a good retailer.
Always make sure of the date of manufacture and the expiry date of the medicines.
See that the medicines you buy have the same dosage as per the prescription.
Sulpha drugs, antibiotics and sleep-inducing pills should not be taken without a doctor’s prescription.
Never stock medicines.
Throw away the medicines after the expiry date is over.
Store the medicines as advised on the label.
Never self-medicate.
Keep the medicines away from the reach of children.
FIRST AID TIPS
Accidents happen both in the house and outside. Many of these turn fatal because the people around the victim either panic or commit a grave mistake because of lack of knowledge. It is necessary that every person should know a few basic first-aid tips which could provide succour to the victim before the doctor arrives.
1. Profuse bleeding from a wound
a) Try to stop the bleeding initially or it could lead to harmful consequences.
b) Make the person lie flat on the ground.
c) Take a clean cloth and dip it in ice-cold water, mixed with an antiseptic solution like dettol. Place it over the wound after wringing out the excess water.
d) If the bleeding doesn’t stop, put a padded cotton pad over the wound and tie it tightly. Call the doctor immediately.
2. Small cuts
a) Wash the wound with water.
b) Apply tincture iodine or dettol on the wound.
c) Put band-aid, if required.
3. Burns
a) Wash the affected area under running water for a few minutes.
b) Apply burnol on the area after pat drying it.
c) If burnol is not available, apply a concentrated salt solution over the area.
4. Fire
a) If your clothes catch fire, roll on the floor to extinguish the fire or wrap a blanket over you to cut of the supply of air.
b) Clothes stuck to the body should be removed with coconut oil.
c) After every 15-20 minutes, give some water mixed with a little salt to the victim.
d) Call the doctor immediately.
e) If the fire is caused by a short circuit, switch off the mains and try to drowse the fire with an fire extinguisher, never water.
f) Never use a lift, if fire catches a high-rise building. Use the stairs instead.
g) Always keep the fire extinguisher handy, h) Call the fire-brigade immediately.
5. Electric shock
a) Switch off the mains before trying to disentangle a person.
b) Always use a wooden stick or rubber gloves while holding a person who has received a shock.
c) Stand on a wooden stool or board or wear dry rubber slippers as an additional precaution.
d) Give the victim some hot coffee/tea or milk to help him recover from the shock. Also keep a hot water bottle near his feet.
e) If the victim faints, try to recover him by massaging his soles and palms and sprinkling some water on the face.
f) Try to give artificial respiration to the victim if required, till expert aid arrives.
6. Choking
a) Mothers always face this problem when their children are small. Remain calm and do not panic. It could aggravate the situation.
b) Make the child lie on his stomach and hit on the back in order to bring out the object.
c) If you find it impossible to retrieve the object, call for medical aid.
7. Animal Bites
a) If the animal is a pet, wash the wound and get yourself injected against tetanus.
b) If the animal is a stray, like dog, cat or a monkey, wash the wound thoroughly under running water for 3-4 minutes. Apply antiseptic soap, like dettol and wash it clean.
c) Get yourself vaccinated against rabies without any delay
8. Snake Bite
a) Tie a tight cord a little above the bite to restrict the flow of the venom.
b) But, after every half-an hour, remove the cord for a minute before re-tying it to allow the free flow of blood.
c) Get the victim an anti-venom injection without delay.
Some handy tips to be observed when a disease strikes a person or someone is under the bout of fever.
1. Fever
a) Give the victim coffee or tea from time to time. Fruit juices, mixed with glucose, should be given to the patient. Give a liquid diet, like rice gruel, dalia, milk, vegetable soup, to the patient.
b) After the patient recovers, give him a diet of rice and dal, ‘khichari’, roti and vegetables, devoid of strong spices.
2. Dysentery
a) Give the patient water, mixed with a little salt and sugar, from time to time, to replenish the lost water from the body.
b) Give him a diet of buttermilk, rice gruel, vegetable soup, cooked and mashed bananas, boiled and diluted dais.
c) If the patient is an infant, continue to give mother’s milk.
3. Heat Stroke
a) Wrap the victim in water-soaked towel.
b) Put an ice pack on the forehead and the head of the victim.
c) To prevent nausea, give him lemon juice or ‘panna’ prepared from raw mangoes.
d) In case of fever, consult a doctor.
e) During summers, consume 8-10 glasses of water daily and to prevent heat strokes, drink a glass of pudina (mint) juice before going outdoors.