"YOGA VIDHYA", The art and science of Sadayurarogya

Yoga Teacher: Mr. Vidhyadhar


‘’ YOGA VIDHYA‘’
The Art & Science of Sadayurarogya

ASANAS PRANAYAMAS MEDITATION RELAXATION
Ü Sukhasan
Ü Tadasan
ÜTrikonasana
ÜPavanamuktasana
ÜMakarasana
ÜBhujangasana
ÜShalabhasana
ÜPaschimottanasan
Ü Vakrasana
ÜUtthanapadasana
Anuloma- viloma
Bhrahmari

AUM

Shavasana


PREPARATION FOR YOGIC PRACTICES

Even though anybody can practice yogic techniques, they become more efficacious and beneficial when performed in a proper guidance after correct preparation.

TIME : Early morning and late in the evening are the best time to practice Yogic technique.

PLACE : Practice in a pure and well-ventilated place where it is calm and quite.

BREATHING : Always breath through the nose, try to synchronize breathing with movement.

CLEANLINESS : Take bath before commencing Yogangas. One should not take bath
immediately after the practices. After 1/2 an hour one can take bath this will
greatly improve the effect of the practice. The stomach, bladder and intestine
should preferably be empty. Give around 3-4 hrs gap after full meals.

CLOTHS : It is better to wear loose and comfortable dress materials, while bending and twisting one should not feel any discomfort. Remove wristwatches, belts, ornaments etc.

BLANKET : Do not practice in a bare floor, always use mats/blankets. This will acts as an insulator between body and the floor. Don’t use any spongy blankets because it doesn’t give sufficient support to the spine.

FOOD : Eat pure and natural food which is easily digestible and more Nutritious. Drink plenty of water. At meals half fill the stomach with Solid items, one quarter with liquid, remaining quarter for air Movement. ”Eat to live rather than live to eat”.

SEQUENCE : Sequences are followed in each Kriya, Asana, and Pranayamas. In every asana one should follow 4 Components they are- Breathing, Movement, Position, and Gaze.
Do’s
1. If at any point of time you feel uncomfortable, immediately release the position slowly.
2. There should not be any type of forceful bending and other movements. One
can try only to the extent; he can perform (up to once capacity) Beginners may find their muscles stiff at first but after regular practice We can find it more supple and free.
3. Try to keep the body relaxed as much as you can.
4. Make slow & controlled movements
5. Maintain the steady and comfortable position.
6. Avoid excessive strain in any part of the body while taking the position, releasing the position and maintaining the position.
Don’ts
1. Do not strain yourself beyond personal comfort.
2. Do not make fast jerky movements.
3. Do not compare yourself with other
4. Do not drink any liquid while performing asanas

ASANAS
(Postures)
SUKHASANA:
Sukhasan means Easy posture with legs crossed each other.
Sit in Samasthiti. i.e. stretched leg posture, breathe for 10 times with closed eyes.
Exhaling fold the legs, keep the spine erect.
Hands should be in chin mudra (Tip of the index & thumb) Closing the eyes breathe for 15-30 times. Observe the breathing sound.
Inhaling stretch the legs.

BENEFITS
1. Calms the brain, also breathing slows down, collective effect of all this is one can achieve concentration of mind.
2. Stretches the knees and ankles
3. As the backbone is kept erect in this asana, its functioning is greatly improved.
4. Chin- Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart.
1. HASTHA CHAKRA (hand rotations)- 5 rounds on each side
2. SKANDA CHAKRA (shoulder rotations)- 5 rounds on each side
3. GREEVA SANCHALAN (Neck rotaion)- 5 rounds on each side
4. NETRA SANCHALAN (eye movements)- 5 rounds on each side
5. CHAKRA PADASAN (Leg rotations)- 5 rounds on each side
6. PADA SANCHALAN (Cycling)- 5 rounds on each side
BENEFITS
1. Relieves spondylitis and spondylosis.
2. Helps to strengthen the shoulder. It tones the neck and back, regulates the activity
of the thyroids by ensuring their supply of healthy blood.
3. Improve circulation in the skull.
4. Helps to overcome from stress and strain in the eyes. Improves Eye site
5. Good for knees, thighs, hip joints, toning abdominal and spinal muscles.


TADASANA
The Sanskrit word tada means mountain.
Stand straight with legs apart (1-foot). Keep the palms pressed against the thighs on either side.
Inhaling lift the hands interlock the fingers, turn it upward look at the fingers breath for 5- 10 times.
Exhaling bring down the hands.

BENEFITS
1. The entire spine is stretched and loosened, helping to clear up congestion of the
spinal nerves at the points where they emerge from the spinal column.
2. Improves posture, Strengthens thighs, knees, and ankles
3. Firms abdomen and buttocks
4. Relieves sciatica, reduces flat feet
5. Stretches the belly, improves digestion
6. Stretches the shoulders and armpits
7. Helps relieve mild anxiety

UTTHITA TRIKONASANA:
The Sanskrit word tri means three and kona means corner or angle. Thus "three corner or three angle posture" is often called the triangle posture.
Stand in Samastiti.
Inhaling keep the right leg to right about one leg distance. Hands should be parallel to the ground.
Exhaling turn the right foot to right and bend to right side. Catch the right toe by right hand. Looking at the tip of the left hand breathe for 5 times.
Inhaling come up.
Exhaling turn the left foot to the left side, bend to left and catch the left toe with left hand. Looking the tip of the right hand breathe for 5 times.
Inhaling come up.
Exhaling join the right leg with left.

BENEFITS:
Stretches and strengthens the thighs, knees, and ankles
Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
Stimulates the abdominal organs
Helps to relieve stress
Improves digestion
Helps relieve the symptoms of menopause
Relieves backache, especially through second trimester of pregnancy
Therapeutic for anxiety,flat feet, infertility, neck pain, osteoporosis, and sciatica


1 2
PAVANAMUKTASANA:
The knee and thigh of one leg is pressed against the chest and belly in this asana. The gas trapped in the large intestine gets released in this Asana. Therefore, it is called 'Pavanamuktasana'.
Lie on the back.
Exhaling bend the right leg and bring it near the chest, interlock the hands over the right knee.
Inhaling lift the head and touch the forehead to the knee. Closing the eyes breathe for 5 times.
Exhaling bring down the head
Inhaling stretch the right leg.
Exhaling bend left leg and bring the knees as near as possible to the chest, take the hands over the left knee.
Inhaling lift the head, forehead should touch the knee. Closing the eyes breath for 5 times.
Exhaling bring down the head
Inhaling stretch the left leg.
Exhaling bend both the legs and bring the knees as near as possible to the chest. Take the hands over the knees. Closing eyes breathe for 5 to 10 times.
Exhaling bring down the head
Inhaling stretch both legs. Lie down freely.

BENEFITS
Due to the nice and systematic pressure on the belly, the trapped gases in large intestine are released. This improves the digestive system and helps have good motion.
Stimulates the liver, kidneys, ovaries, and uterus, improves digestion
Stretches the spine, shoulders, and hamstrings.

MAKARASANA:
Position like that of a crocodile.
Lie down on the floor facing downward. Keep the legs apart heels facing each other. Keep the palms under the chin on the ground. Closing the eyes breath for 10 to 30 times. Observe breathing movements/ sound.
BENEFITS
As all the muscles are relaxed, they need less blood and oxygen supply. Consequently, the heart beats and the breathing also slow down. Now as the whole basic operation turns slow, the body gets good rest.
It relaxes the whole system and develops body awareness. Gives lightness to the body. When the body is completely relaxed, awareness of the mind increases, brings tranquility in body and mind. Relieves hypertension. Helps to overcome from Anxiety and depression, relieves back pain.

BHUJANGASANA:
'Bhujanga' means serpent or snake. The shape of the spinal column is similar to that of a cobra raising its head.
Lie down on the floor facing downward. Keep the legs together. Keep the palms under the shoulders on the ground.
Inhaling lift the body from the trunk without lifting the waist. Look at between the eyebrows. Breathe for 5 – 10 times.
Exhaling slowly come down

Benefits
1. Strengthens the spine, stretches chest and lungs, shoulders, and abdomen
2. Stimulates abdominal organs
3. Helps relieve stress and fatigue
4. Opens the heart and lungs
5. Soothes sciatica
6. Therapeutic for asthma
7. Bhujangasana increases body heat, destroys disease, and awakens kundalini.

1- 2-
SHALABHASANA:
The Sanskrit word Shalabha means locust or grasshopper.
Lie down on the floor facing downward. Place the palms below the thighs. Press it downwards.
Inhaling lift right leg then look up. Looking upward breathe for 5 times.
Exhaling bring down the leg and head (together).
Repeat with left and with both the legs .

Benefits
1. Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
2. Stretches the shoulders, chest, belly, and thighs
3. Improves posture
4. Stimulates abdominal organs
5. Helps relieve stress


PASCHIMOTTANASAN:
Back stretched posture
Sit in Samastiti.
Inhaling rise the hands
Exhaling bend forward and catch the toes with respective hands, touch the forehead to the knees. Closing the eyes breathe for 5 times. .
Inhaling raise the head & release the hands.

BENEFITS:

1. Remove sluggishness of the abdominal organs, improves digestion
2. Helpful in weight reduction
3. Tones kidneys, pancreas, liver, prostrate gland etc.
4. Useful in the treatment of diabetes, bronchitis, piles, menstrual disorders.





VAKRASANA:
This is the advanced stage of Vakrasana. Here the spine is twisted with the support of the knee along with the shoulder.
Sit in Samasthiti
Inhaling fold right leg vertically and keep right foot vertically, exhaling place it on the outside of the left knee.
Exhaling turn the body fully to right from the waist and place the right hand on the ground. Left hand outside to right leg, Looking right back breathe for five times.
Inhaling turn front. Exhale, inhaling place the leg inside.
Exhaling stretch the right leg. Repeat the whole procedure with left leg.

Benefits
Massages abdominal organs, including the liver, pancreas and kidneys
Stretches the shoulders
Stimulates the brain
Relieves mild backache and hip pain
Strengthens and stretches the spine

(1) . (2)
UTTANA PADASANA
'Utthan' means to rise up and 'Pada' means legs. In this posture the legs are lifted upwards
Lie on the floor over the back. Place the palms on either side of the thighs.
Inhaling lift the right leg straight upward about 450. Closing the eyes breath 5-10 times.
Exhaling bring down the legs
Inhaling lift the left leg straight upward about 450. Closing the eyes breath 5-10 times. Lie down freely.
Next try with both the legs (5 to 10 breaths).

Benefits :
1. Strengthens the spinal code and corrects disorders of the back. Reduces paunch and removes constipation, indigestion and gas trouble.
2. In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs helps improve the blood circulation.


PRANAYAMAS
(Breathing Techniques)
ANULOMA - VILOMA

· Sit comfortably and steadily in a crossed leg posture with back, head and neck straight. Place the left hand in Chin- Mudra over the left knee. Place the right hand in 'Mrgi - Mudra' (fold right index and middle finger) Keep the back straight. Close the eyes.
· Press right nostril with thumb & inhale through left nostril.
Close left nostril with ring & little finger to exhale through right nose, Inhale through right nose. Closing the right nostril exhales through left nostril: i.e. one cycle.
Like that do 21 to 54 cycles.
BENEFITS
Lowers heart rate and reduces stress and anxiety
Said to synchronize the two hemispheres of the brain
Said to purify the subtle energy channels (nadis) of the body so the prana flows more easily during pranayama practice
The blood receives a large supply of oxygen in than in normal breathing, so that one feels refreshed and the nerves are calmed and purified. The mind becomes still and lucid.
Helps in Obesity

BRAHMARI
The characteristics of this pranayama is to create a sound like that of the humming bee
· Sit comfortably and steadily in a crossed leg posture with back, head and neck straight.
· Inhale deeply while exhaling produce the sound of a “bee” i.e. ‘m’ kara sound for 10 times. Try to observe that sound internally.

BENEFITS
This Pranayama increases psychic sensitivity and awareness of subtle sound vibrations.
This is useful in removing stress and mental problems like anxiety, depression, anger etc.
3. Improves concentration and endurance.
4. Therapeutic practice for Insomnia(sleeplessness)

MEDITATION TECHNIQUE

AUM - MEDITATION

Sit comfortably and steadily in a crossed leg posture with back, head and neck straight, hands in chin mudra.
Inhale deeply…..While Exhaling chant Aum…………(i.e aaa uuu mmmmmmm…) minimum 10 to 20 minutes. Feel that vibration throughout the body and try to merge with that sound.

BENEFITS
1. This technique strengthens the lungs, removes phlegm, gives endurance, soothes the nerves and tones the entire system.
2. Relieves Insomnia, very good for stress related problems. Ideal for persons suffering from high blood pressure or coronary troubles.
3. Improves concentration, brings one pointed ness.
4. Develops inner strength.
5. Rejuvenate and revitalize as a whole



SHAVASANA :
Motionless, fixed but relaxed posture like dead body. The Sanskrit word shava means corpse. The shava-asana is also known as the mrta-asana.
Lie on the back, spread the legs and hands (palms upward), close the eyes, keep the body in a relaxed state, inhale deeply and exhale completely for 5 – 10 times.
Relax (mentally) the body parts one by one from toes to crown of the head.
Then visualize a golden light in the eyebrow center for 2 to 5 minutes.
Draw your mind outside and become aware of your breathing, aware of your whole body, from top to bottom; become aware of your floor and surroundings.
Join your legs, close your hands and rub it then place it above the eyes feel that heat for few seconds, slowly open the eyes………….(stay for 1 minute), get up slowly.

BENEFITS
This relaxes the whole psycho- physiological system.
Body movements are minimized, mind becomes calm and relaxed. This improves the functioning of brain, it can cure heart related ailments & normalise Blood Pressure.
It should ideally be practiced before sleep; before, during and after asana practice, particularly after dynamic exercise and when the practitioner feels physically and mentally tired. It develops body awareness. When the body is completely relaxed, awareness of the mind increases and controls the senses from wondering.
4. Relieves Insomnia, good for stress related problems. Ideal for persons suffering from high blood pressure or coronary troubles.


Heal the Body
Govern the Mind
Experience the Bliss

II Hari: Aum II

Blood Donation - Things you should know.

Blood Donation

Why do we need to donate blood?

There is tremendous demand for blood in hospitals. Many patients suffer because they are not able to cope with the loss of blood.

Blood that is donated is basically used to:

· Replace blood lost during injury as in accidents.

· Replace blood loss during major surgeries.

· Help patients with blood disorders like haemophilia, Von Willebrand’s disease survive.

· Help burns patients receive plasma, that may be critical for their survival.

· Raise haemoglobin levels ( through transfusions) in patients with chronic ailments like kidney diseases, cancer and anaemia.

Thus, blood donation is of prime importance, as it can help save the life of a patient.

To donate blood, some basic health conditions have to be met by donors. They are:

• The donor should be above 18 years and below 60 years of age.

• The donor should have a haemoglobin count that is not less than 12.5 g/dl.

• The donor should weigh not less than 45 kgs.

• The donor should have normal body temperature at the time of donation.

• The donor should have normal BP at the time of donation.

• The donor should should be free from any disease at the time of donation.

The following categories of people should avoid giving blood:

1) Pregnant or lactating women, or those who have recently had an abortion.

2) Persons who are on steroids, hormonal supplements or certain specified medication

3) Persons with multiple sexual partners or those who are addicted to drugs

4) Persons who have had an attack of infection like jaundice, rubella, typhoid or malaria.

5) Persons who have undergone surgery in the previous six months.
Persons who have consumed alcohol in the 24 hours prior to donation.

6) Women should avoid donation during their menstruating period.

7) Those who have undergone various vaccinations should avoid donation for the corresponding period specified below:

Type of Vaccine The period in which donation should be avoided.
Hepatitis B 6 months
Live vaccines 2 weeks
Killed vaccines 48 Hours
Rabies 1 year

8) Persons with any systemic disease like heart disease, kidney disease, liver problems, blood disorders or asthma should NOT donate blood.

9) Persons suffering from infections transmitted through transfusions like HIV, Hepatitis, Syphilis etc should Not donate blood.

At the time of donation, only 350 ml of blood is taken. An average person has 5-6 litres of blood in the body. In terms of volume the loss is corrected in 24-48 hours by the body. The red cell count is corrected in about 56 days.

The actual bleeding time is about 5-6 minutes. There will be a medical check up before this and the donor is advised some rest ( for 5-10 minutes) and given some refreshment after donation. The whole process takes about 30 minutes.

The minimum time advised between two donations is 3 months. This gap helps blood regain the normal haemoglobin count.

The health of the donor will not suffer because of the blood donated. In fact, the bone marrow is stimulated to produce new cells. However if conditions are not hygienic, the donor may be exposed to infection.

Precautions:

It is important to be sure that disposable needles are used for bleeding. An important precaution is from Human Immunodeficiency Virus (HIV), the virus that causes AIDS. The virus can be transmitted through blood transfusion, so all donor programs are required to question donors about possible HIV exposure, and to test donated blood for this virus.

There is a rare form of HIV called Type O that is found in western Africa. The available tests for HIV do not always detect the Type O strain. This means that blood programs must take special precautions to keep this virus out of the blood supply by not taking blood donations from those who have been where the virus is found.

It is possible that the tests used to screen donated blood may someday be improved so that they detect Type O HIV. When that happens, restriction on donations may be removed.

The blood that is donated is screened for the following diseases/infections:

· HIV

· Hepatitis B & C

· Syphilis

· Malaria

The blood is grouped and stored either as whole blood or as components like Packed red blood cells, plasma or platelets. This is then sent on demand to hospitals.

Grouping of blood

Blood is composed of cells suspended in a liquid. The liquid portion is the plasma, from which therapeutic fractions and derivatives are made.

Suspended in the plasma are three types of cells:
Red cells: These carry Oxygen
White cells: These fight infection
Platelets: These stop wounds bleeding

The most common type of grouping is the ABO grouping. Red Blood Cells have a protein coat on their surface which distinguishes them. According to this blood is divided into four groups:

A (A protein is present), B (B protein is present),AB (AB protein is present)and O ( No protein is present).

There are subtypes under this grouping ( listed as A1, A2, A1B or A2B…), some of which are quite rare.

Apart from this there is another protein which plays an important part in the grouping of blood. This is called the Rh factor. If this is present, the particular blood type is called positive. If it is absent, it is called negative. Thus we have the following broad categories:

· A1 Negative

· A1 Positive

· A1B Negative

· A1B Positive

· A2 Negative

· A2 Positive

· A2B Negative

· A2B Positive

· B Negative

· B Positive

· O Negative

· O Positive

Fad Diet

Eat, drink and be merry, for tomorrow we shall all diet!

This is the fitness mantra that is doing the rounds of social circles lately. Slim is most definitely 'in', and the trend seems to be here to stay. So if you have jumped onto the bandwagon to fight the battle of the bulge, here is an analysis of some of today's most popular fad diets:

The Atkins Diet

Possibly one of the most controversial fad diets of all time, the Atkins Diet is famous for its carbohydrate- restricting rules. Developed by the late Dr Robert C Atkins, this regime concentrates on a very high protein intake, and allows virtually no carbohydrate consumption, particularly in the initial stages.

The Atkins Diet is great for those who love their food greasy. Bacon, eggs, sausages, cheese, butter and cream -- they are all recommended on this diet! All these foods have one thing in common, ie. they are all high in saturated fat. The regime works on the premise that by cutting out carbohydrates completely, the body will go into ketosis -- a state wherein the body starts to burn off its fat reserves, as a reaction to (in this case) perceived starvation.

Analysis: Carbohydrates are the first choice of the body as an energy source. Carbohydrate consumption is required if you want to burn bodily fat safely. It is always more sensible to burn fat through exercise, because that's when it is oxidised, and its only by-products are water and carbon dioxide; ketones are produced in very small amounts. However when you are on the Atkins Diet, ketones are produced in large amounts, which put an added load on the kidneys. Another rather unpleasant side-effect is bad breath, which is caused by the body going into ketosis.

During the initial period, this diet can be very difficult -- particularly for us Indians, who are used to large quantities of carbohydrates in our daily diets. The sudden drop in carb intake can have a variety of side effects. Common ones during the first few days include dizziness, nausea, headaches, and feeling faint. Since carbohydrates are so restricted in this regime, another side effect is the improper intake of vitamins and minerals.

If you want to follow this diet, get your lipid profile analysed beforehand, and keep a check on it regularly. Since the diet promotes a high saturated fat (or 'bad' fat, if you will) intake, your levels may increase significantly, in which case you may need to get off the diet immediately.

Verdict: The Atkins Diet is not a particularly heart-friendly diet, and may have serious long term side effects on your health.

The South Beach Diet

Dr Arthur Agatston developed The South Beach Diet, as a means of helping his patients cope with heart and cardiovascular problems. However, Dr Agatston soon discovered that his patients were also losing weight while on this regime -- and so the South Beach Diet was born, and quickly became a hit in the USA.

Carbohydrate consumption on the South Beach Diet is restricted to what Dr. Agatston calls 'good carbs'. These are carbs found in foods such as whole grains, fruit and vegetables. The diet also encourages the consumption of unsaturated fats. The South Beach Diet works in three phases. The first phase is a very strict period, and lasts for the initial two weeks.During this time, dieters are prohibited from consuming dairy products, breads, cereals, pastries, potatoes, pasta, starchy foods, some vegetables, all fruit, and more. The second and third phases slowly reintroduce the 'good carbs', though in moderation.

Analysis: The initial phase, being very strict, concentrates only on protein intake, but since the carbohydrate consumption is completely cut off, it causes rapid weight loss. If one cannot keep the intake of carbohydrates in check once they are reintroduced, however, it may cause a person to regain all the weight.

The South Beach Diet may prove difficult to follow for vegetarians, especially in the first phase, and also for us Indians, since we consume a primarily cereal-based diet. However, it is much more balanced than the Atkins Diet, and does not rely on high saturated fat levels.

Verdict: A relatively safe diet to follow if you are able to stick to the ground rules throughout.

The Weight Watchers Points Diet

With the Points Diet, Weight Watchers assigns all foods and fat/ calorie content a point value.

Dieters are weighed on a weekly basis, and then advised on how many points they should aim to consume per day for the coming week. They are also provided with a list of everyday foods and their point value, as well as a chart providing values for foods that are not on the pre-pointed list. This allows dieters to quickly and easily 'point up' all of the food that they eat on a daily basis, and make a note of the total points they have consumed each day (this is done using a 'food tracker', which all weight watchers are advised to use in order to log their daily food consumption) .

As everyday food has already been pre-pointed by Weight Watchers, dieters are able to concentrate on their daily lives without worrying about reading food labels and calculating fat and calories. The diet isn't overly strict, however. If there is a special occasion and more points are required, dieters can save points from the day before and use them. Many restaurants and supermarkets also put a Weight Watchers value on their meals and products. This makes if far easier for people on this diet to eat out and to shop for groceries, without having to worry about whipping out the points chart.

Analysis: The entire focus of the diet is on calorie intake alone. If you stick to meeting the total points of your diet by eating the right way, then it is possible to have a diet that is nutritionally sound. However, on the days that you 'cheat', you may end up using all the points during one meal itself -- this means that you will then have to give up all the other meals in the day, thereby compromising your body's nutrition.

Verdict: It is a fun way to diet, and makes it easier for you to understand which foods are high and which foods are low on calorie content. because of the point system. Stick to the general guidelines about eating balanced meals, and allow yourself a treat only once in a while -- you will lose all that extra weight without compromising your health.

The Zone Diet

The Zone Diet, created by Dr Barry Sears, is based on consumption of the correct ratio of carbs, fats, and protein.

According to Dr Sears, sticking to the pre-calculated ratio will help to control insulin levels, which in turn will speed up the fat-burning process within our bodies. The theory behind this diet is that the daily calorie intake should be split into a 40/30/30 ratio. This means that 40 percent of the daily calorie intake should be made up of carbohydrates, 30 percent should be made up of protein, and the remaining 30 percent should be made up of fat.

The amount of food eaten is also an important factor, and dieters are encouraged to carefully assess and monitor their food portions. The Zone Diet also allows for two snacks per day. Dr Sears' book on this diet gives a listing of foods that can be enjoyed, both at mealtimes and as snacks. Although this diet does not cut out carbohydrates, it demands that the 40 percent of carbohydrate- rich foods that are consumed each day be 'healthy' carbs, such as those found in fruit and vegetables. Starchy carbohydrates such as those found in bread and pasta need to be avoided.

!

Analysis: The Zone Diet is definitely one of the most sensibly thought out regimes, which does not compromise on your body's nutrition, and is quite agreeable with Indian eating habits. It advocates good eating habits, such as portion control and sugar reduction. The diet also allows for high fruit and vegetable consumption, so you don't end up compromising on your vitamin and mineral intake.

Verdict: A sensible and practical diet that helps you improve your food habits.

Although rapid weight loss is listed as an advantage with most diets, most habitual dieters will know that rapid weight loss is often swiftly followed by rapid weight gain! If a regime emphasises on 'good' carbs, ie complex carbohydrates, it will give you a feeling of fullness and satisfaction -- you will end up consuming enough fibre alongside as well.

Whatever the diet you follow, make sure you are not upsetting the all-important nutrient balance of your body. What works for one person may not work for you. Eat sensibly and work on weight loss, not health loss!

Dental Hygiene

Are Your Teeth Sensitive?

Is a taste of ice cream or a sip of hot coffee sometimes a painful experience for you? Does brushing or flossing make you wince occasionally? If so, you may have a common problem called "sensitive teeth."

What Causes Sensitive Teeth?

Cavities and fractured teeth can cause sensitive teeth. But if your dentist has ruled these problems out, then worn tooth enamel, a cracked tooth (PDF) or an exposed tooth root may be the cause.

A layer of enamel, the strongest substance in the body, protects the crowns of healthy teeth. A layer called cementum protects the tooth root under the gum line. Underneath the enamel and the cementum is dentin, a part of the tooth that is less dense than enamel or cementum.

The dentin contains microscopic tubules (small hollow tubes or canals). When the dentin loses its protective covering, the tubules allow heat and cold or acidic or sticky foods to stimulate the nerves and cells inside the tooth. This causes hypersensitivity and occasional discomfort. Fortunately, the irritation does not cause permanent damage to the pulp. Dentin may be exposed when gums recede. The result can be hypersensitivity near the gum line.

Proper oral hygiene is the key to preventing gums from receding and causing sensitive-tooth pain. If you brush your teeth incorrectly or even over-brush, gum problems can result. Ask your dentist if you have any questions about your daily oral hygiene routine. For more tips on caring for your teeth, see "Cleaning Your Teeth and Gums."

Treating Sensitive Teeth

Sensitive teeth can be treated. Your dentist may suggest that you try a desensitizing toothpaste, which contains compounds that help block transmission of sensation from the tooth surface to the nerve. Desensitizing toothpaste usually requires several applications before the sensitivity is reduced. When choosing toothpaste or any other dental care products, look for those that display the American Dental Association' s Seal of Acceptance–your assurance that products have met ADA criteria for safety and effectiveness.

If the desensitizing toothpaste does not ease your discomfort, your dentist may suggest in-office techniques. A fluoride gel, which strengthens tooth enamel and reduces the transmission of sensations, may be applied to the sensitive areas of the teeth.

If receding gums cause the sensitivity, your dentist may use agents that bond to the tooth root to "seal" the sensitive teeth. The sealer usually is composed of a plastic material.

In cases where hypersensitivity is severe and persistent and cannot be treated by other means, your dentist may recommend endodontic (root canal) treatment to eliminate the problem.

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