DR.N.MANAVALAN., N.D (OSM)., M.Phil.,

1. DR.N.MANAVALAN., N.D (OSM)., M.Phil., M.A (GT)., M.Sc (Y&N)., P.G.D.Y., P.G.D.H.M., P.G.D.H.H. PRINCIPAL GOVT. YOGA AND NATUROPATHY MEDICAL COLLEGE, Arignar Anna Government Hospital of Indian Medicine Campus, Arumbakkam, Chennai – 106. TAMIL NADU.

2. GOVT. YOGA AND NATUROPATHY MEDICAL COLLEGE Arignar Anna Government Hospital of Indian Medicine Campus, Arumbakkam, Chennai – 106. Tel: 044-26222516 YOGA AND NATUROPATHY FOR HEALTHY LIVING

3. Yoga and Naturopathy System of Medicine Naturopathy is an art and science of healthy living and a drugless system of healing based on well founded philosophy. It has its own concept of health and disease and also principle of treatment. Naturopathy is a very old science. We can find a number of references in our Vedas and other ancient texts. The morbid matter theory, concept of vital force and other concepts upon which Naturopathy is based are already available in old texts. The word "yoga" comes from the Sanskrit root yuj, which means "to join" or "to yoke". Originated in ancient India, Yoga typically means 'union' between the mind, body and spirit. It involves the practice of physical postures and poses, which is sometimes referred to as 'asana' in Sanskrit. As the name suggests, the ultimate aim of practicing Yoga is to create a balance between the body and the mind and to attain self-enlightenment. In order to accomplish it, Yoga makes use of different movements, breathing exercises, relaxation technique and meditation. Yoga is associated with a healthy and lively lifestyle with a balanced approach to life.

4. HEALTH according to WHO (WORLD HEALTH ORGANISATION) “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” * * * * * * * HEALTH according to Naturopathy and Yoga “Health is the normal and harmonious vibration of the elements and forces which are composing the human entity and physical, mental and moral planes of being in conformity with the constructive principle of nature which can be applied to an individual life.” * * * * * * *

5. GOVERNMENT YOGA AND NATUROPATHY MEDICAL COLLEGEARUMBAKKAM, CHENNAI – TAMIL NADU MEDICAL EDUCATION: 5 ½ Year under Graduate Course – Bachelor of Naturopathy and Yoga (BNYS)including one year of compulsory internship program. AFFILIATION: The Tamil Nadu Dr. M.G.R Medical University, Chennai.

6. Basic principles of Yoga and Naturopathy System of Medicine • The body heals itself. • The main cause of disease is enervation. • The accumulation of morbid matter causes the disease. • The acute disease in itself is the remedial process. • Germs don’t cause but are found in disease condition. • Food is the building material but doesn’t increase vitality. • Fasting doesn’t cure the disease but create the environment to heal. • Exercise and physical activities keep the balance between nutrition and drainage. • The patients own wish to get well, determination and faith in nature healing power play important role in healing process.

7. PANCHA TANTRAS OF NATUROPATHY • Eat twice a day. • Drink eight to ten glasses of water daily • Fast once a week • Do Yoga an hour daily • Pray twice a day

8. NATUROPATHY AND YOGA - A HOLISTIC APPROACH • With many forms of alternate healing, physician of Naturopathy and yoga believe in taking holistic approach to healing. • It is important to not only address a specific ailment but to find all of its causes underlying viz., diet, mental state etc. • Instead of trying to just solve physical ailments of the body, the holistic approach is increasingly popular among all patients and is one of the main reasons that many people are taking an interest in Naturopathy and Yoga today.

9. Primary goal of Naturopathy and yoga is to get body system back with each other and prevent illness together. Naturopathic doctors are capable of healing a variety of ailments. Optimum health can be achieved by all systems of the body. Rather than working on disease management, they focus on promoting health all times in order to prevent disease.

10. SOME TREATMENT MODALITIES IN YOGA AND NATUROPATHY SYSTEM OF MEDICINE STEAM BATH SPINAL BATH HIP BATH ENEMA FOMENTATION MUD BATH

11. PLANTAIN LEAF BATH YOGA THERAPY MASSAGE ACUPUNCTURE ACUPRESSURE MAGNETOTHERAPY

12. AROMATHERAPY HERBOLOGY COLOR GLASSES FASTING DIET THERAPY CHROMOTHERAPY

13. LIFE STYLE MODIFICATION DIET: • Increase intake of green leafy vegetables and fresh fruits. • Consume less salt; avoid adding or sprinkling salt to cooked and uncooked food. • Preparations which are high in salt, need to be moderated were: Pickles, chutneys, sauces and ketchups, papads, chips and salted biscuits, cheese and salted butter, bakery products and dried salted fish. • Restrict all forms of sugar and refined carbohydrates. • For example biscuits, breads, naan, kulchas, cakes, mathris etc. • Steamed and boiled food should be preferred for fried food.

14. Have fresh lime water instead of carbonated drinks and other aerated drinks. Avoid eating fast or junk foods. Instead of fried snacks, eat a fruit. In practice, it is best to use mixture of oils. Either buy different oils every month or cook different food items in different oils. Oils which can be mixed and matched are mustard oil, Soya bean oil, groundnut oil, olive oil, sesame oil, and sunflower oil. Ghee, vanaspati, margarine, butter and coconut oil were harmful, hence they should be moderated.

15. YOGA Yoga is a key determinant of energy expenditure. Regular yoga is important for effective weight control. Regular practice of Yoga (moderate to vigorous) for 5-7 days per week; starts slowly and works up gradually. At least 30 minutes (accumulated) of yoga per day for cardiovascular disease protection. About 45 minutes/ day (accumulated) for fitness, and about 60 minutes/ day (accumulated) for weight reduction. Discourage spending long hours in front of TV. Encourage outdoor activities like cycling, gardening etc.

16. MANAGEMENT OF DIABETES MELLITUS THROUGH YOGA AND NATUROPATHY • Mental stress is the most common situation that raises blood sugar level. Stress drives Adrenal glands and prevents orderly secretion from the pancreas. • Yoga is ideally suited for both types of Diabetes. Yoga increases the practitioner’s sensitivity to body movements and cellular changes. In yoga it is possible to create a selective uptake of Sugar.

17. YOGA THERAPY SHATKARMA: Jalaneti, Kunjal kriya, Shankaprakshalana. ASANAS: Pawanmuktasana- part I, Pawanmuktasana- part II, Pawanmuktasana- part III, Surya Namaskar. RELAXATIVE ASANAS: Shavasan, Advasan, Makrasan, Matsya kridasan, Jyestikasan. PRANAYAMA: Nadi shodhana pranayama, Bhastrika, Kaplabhati, Bhramari and Ujjayi.

18. SHASANKASAN MATSYASAN DHANURASAN PASCHIMOTTASAN BHUJANGASAN HALASAN ARDHA MATSYENDRASAN SARVANGASAN

19. MODEL DIET FOR DIABETES Early morning : Drink 1-2 glass of water, Fenugreek seed (soaked in water) a tea spoon with warm lemon juice I glass Break fast : oil free dosa (ragi or wheat) 2-3 with mint coriander chutney or onion chutney Mid morning : juice like bitter guard or bottle gourd or plantain pith or veg soup -1 glass or butter milk – 1 glass Lunch : chapatti (3-4) +channa or Rajmah dhal or thin dhal +greens +1 cup of hand pound rice, boiled vegetables 1 cup Evening : Herbal coffee or tea (dry ginger or coriander seeds) germinated seeds (channa, green gram, horse gram) 1 cup Early dinner : chapatti or samba wheat kichadi 1 cup + green chutney or mixed veg curry. Guava (1) or papaya ¼ or apple (1) To avoid Chocolates , sweets sugar , cakes ,bun, jam , jelly , soft drink , ice cream , curd , milk , nuts , egg& non –veg ,oily & fried foods ,fruit juices &fruits like sapota, mango , jack fruit , bananas, grapes

20. Note: Drink minimum – 3 liters of water per day Take plenty of plantain (pith , flower ) & watery veg likes , kovakai , bottle gourd , carrot , cucumber , beetroot, cauliflower , cabbage , sundakai etc. Supportive therapies for Diabetes in Naturopathy Chromo therapy : Orange, Yellow color, Blue color. Magneto Therapy : Lead 3, Magnetic charged water. Massage Acupuncture

21. MANAGEMENT OF HYPERTENSION THROUGH YOGA AND NATUROPATHY Balasana YOGA THERAPY Shavasan Makrasan

22. RELAXATION: Deep Relaxation Techniques, Quick Relaxation Techniques, YOGA NIDRA. PRANAYAMA: Nadi shodhana, Sheetali, Bhramari pranayam. HYDROTHERAPY: Ice-massage to spine, head, neck, Neutral spinal bath, Cold spinal Affusion, Cold compress to head. Supportive therapies for Hypertension in Naturopathy Massage Chromo therapy Magneto therapy Acupuncture

23. MODEL DIET FOR HYPERTENSION Early morning : Warm lime juice + a teaspoon of honey or Ash gourd juice – a glass. Breakfast : 3 idlies or 2 dosa (oil free) wheat or ragi or porridge- 1 bowl. Seasonal fruit (banana, orange, sweet lime, apple, etc) Mid- morning : Butter milk or lemon juice or sweet lime juice or dhaniya water or coconut water or barley water (1 glass) Lunch : Any greens+ thin dhal + boiled vegetables (1 big bowl) + a cup of rice (handpounded) or 2 dry chappati. Evening : Herbal tea (dry ginger+ coriander seeds (kothamalli sukku coffee) ) 1 glass or chukkumalli coffee or lotus stem decoction or hibiscus (chembaruthi) decoction or vegetable soup + germinated seeds (channa, green gram, horse gram, groundnut, ragi, millets) Early dinner : Veg salad + a fruit (apple or papaya) - 1 cup Samba wheat -> Kichadi 1 cup + green chutney (coriander (kothamalli) or pudhina)

24. MANAGEMENT OF OBESITY IN NATUROPATHY AND YOGA DIET THERAPY: The goal of all dietary management in obesity should be to help the individual to reduce their energy intake to an acceptable level while consuming a diet that is adequate in all other nutrients compatible with good health, practical to follow and can be reconciled with their Lifestyle.

25. MODEL DIET FOR OBESITY Early morning : Warm lime juice + a teaspoon of honey or ash gourd juice (plain) Breakfast : 3 idlies or 2 dosa (oil free) or (no coconut chutney) (wheat ragi) +pudhina or coriander or curry leaves chutney +1 guava or papaya (1 small cup) Midmorning : buttermilk or sugarless lemon juice or orange juice Lunch : Any greens + thin dhal +boiled vegetables +a cup of rice (hand pounded) or 2 dry chappati Evening : Herbal coffee (dry ginger + coriander) -1 cup or vegetable soup + germinated seeds (channa, green gram, horse gram, groundnut) Early dinner : veg salad +a fruit (apple or papaya)-1 cup +samba wheat – kichadi 1 cup +green chutney (coriander or pudhina)

26. To avoid : sugar , all sweets , cakes , bun ,jams ,jellies , soft rings , ice –creams , egg, non – veg , curd , oily ,fried foods , nuts , Maida , milk, chocolates Note: To drink minimum 3 liter of water a day. People suffering from obesity with other disease should consult qualified naturopathy and yoga doctor Supportive Treatment Steam bath Mud bath Plantain leaf bath Cold hip bath Full body oil massage Fasting etc.,.

27. MANAGEMENT OF HIGH BLOOD CHOLESTEROL THROUGH NATUROPATHY AND YOGA The broad guidelines to assess management would be based on: • Ascertaining whether patient has established Cardiovascular Disease like previous heart attack/ stroke/angina/peripheral vascular disease. • Is a diabetic or not. • What other CVD risk factors (hypertension/smoking/age/obesity) are present. • Blood sugar/ total cholesterol/ HDL/LDL cholesterol levels

28. MODEL DIET FOR DYSLIPIDEMIA Early morning : Warm lime juice + a teaspoon of honey or ash gourd juice (plain) Breakfast : 3 idlies or 2 dosa (oil free) or (no coconut chutney) (wheat ragi) +pudhina or coriander or curry leaves chutney +1 guava or papaya (1 small cup) Midmorning : Buttermilk or sugarless lemon juice or orange juice Lunch : Any greens + thin dhal +boiled vegetables +a cup of rice (hand pounded) or 2 dry chappati Evening : Herbal coffee (dry ginger + coriander) -1 cup or vegetable soup + germinated seeds (channa, green gram, horse gram, groundnut) Early dinner : veg salad +a fruit (apple or papaya)-1 cup +samba wheat – kichadi 1 cup +green chutney (coriander or pudhina) To avoid : sugar , all sweets , cakes , bun ,jams ,jellies , soft rings , ice –creams , egg, non – veg , curd , oily ,fried foods , nuts , Maida , milk, chocolates Note: To drink minimum 3 liters of water or day

29. MODEL DIET FOR CORONARY ARTERY DISEASE Early morning : Water with 1 teaspoon honey, 1 lemon or dhaniya water, hibiscus decoction Break fast : 2 or 3 dosa coriander or curry leaves chutney 1 cup of seasonal fruits, Mushroom – boiled – 1 cup Lunch :1cups of rice (hand pounded) dhal ½ cups Beans carrot or ash gourd, cabbage 2 chapattis with curd or tomato mesh 1 seasonal fruit or ash – gourd juice Evening : Herbal tea Green gram or channa boiled – 1 cup Dhaniya decoction Dinner : 2 chapattis curry leaves or mint leaves chutney Fruit salad – 1 cup (seasonal) Horse gram (boiled) – 1 cup or channa (boiled) – 1 cup Foods to be taken: All seasonal vegetables, Wheat bran, fenugreek seeds, cinnamon. Mushroom, boiled Dhaniya, flax seeds, hibiscus; Ground nut oil or mustard oil or olive to be used for cooking NOTE: To drink at least 3 liters of water a day as per the yoga and naturopathy doctors advice.

30. MANAGEMENT OF ANAEMIA THROUGH NATUROPATHY AND YOGA The following are said to be highly effective in iron absorption and its utilization, hence they are very good for Anemia. • Vegetable juices – Beet root, Tomato • Greens juices – Curry leaves and coriander leaves, Spinach, Wheat grass and green grass (arukanpil). • Sprouts – Green gram. • Nuts and Seeds – Sesame seeds, Almonds. • Fruits – Dates, Raisins, Jamun, Figs, etc. • Others – Jaggery, Honey and other citrus fruits rich in vitamin C.

31. Supportive Therapies in Naturopathy Hydrotherapy: Drinking 8-10 glasses of water helps in absorption, Cold water bath, cold friction bath,Wet pack to abdomen. Massage therapy: Regular massage improves the general health and tissue nourishment. Yoga therapy: Breathing exercises, pranayama, adequate rest, relaxation techniques also enhances tissue utilization and oxygen uptake.

32. CANCER PREVENTION THROUGH NATUROPATHY AND YOGA Antioxidants come in a variety of forms. Plants are a plentiful and powerful source of antioxidants in part because these botanicals often have an affinity for particular organs. For example, the antioxidant acting flavonoids in milk thistle target the liver. Those in ginkgo are attracted to the central nervous system, including the brain. Probably the most well known plant antioxidants are carotenoids, the yellow pigment found in many fruits and vegetables. In addition, antioxidants can include vitamins such as C, E, and A, and minerals like selenium, zinc, copper, and manganese.

33. THE TOP ANTI-CANCER FOODS Anti-cancer vegetables: Broccoli, Cabbage, Carrots, Cauliflower, Green beans, Onions (red), Peppers, Radishes, Soya, Sweet potatoes, Tomatoes, Yams, Brown rice, Sunflower seeds, Safflower seeds, Garlic, Pumpkins, Spinach. Anti-cancer fruits: Apricots, Grapes, Lemons, Mangoes, Oranges, Papayas, Peaches, Strawberries, Apple, Peaches. Oils: Olive oil, Flax seed oil, Soybean oil, Sesame oil, Ground oil, Safflower oil, Sunflower oil.

34. THE 10-STEP ANTI-CANCER PROGRAM • Reduce stress. • Stay lean. • Increase exercise. • Limit dietary fat to 20 percent of total calories, with less than 10 percent of total calories as saturated fats. Eliminate hydrogenated fats. • Increase fiber to between 25 and 35 grams a day. • Eat lots of fresh fruits and vegetables. • Eat foods high in the antioxidants beta carotene, vitamin C and vitamin E. • Eat foods high in calcium • Increase the intake of selenium and soy products. • Take at least one glass juice of coriander leaves / curry leaves / wheat grass / arukanpil (Green grass)

35. Supportive Therapies in Naturopathy Chromo Therapy: Green - Antibiotic effect Blue and Orange - Analgesic effect and cooling effect Magneto Therapy: North Pole charged Water- controls replication of cell growth, arrests infection, improves the immune system. Acupuncture: A very good palliative measure for overcoming discomforts

36. PREGNANCY YOGA • DURING PREPARATORY PHASE OF PREGNANCY • DURING PREGNANCY (ANTE - NATAL PRACTICE) • DURING DELIVERY (INTRA - NATAL PRACTICES) • AFTER DELIVERY (POST - NATAL PRACTICES)

37. BENEFITS OF PREGNANCY YOGA: • Yoga along with Meditation prepares your mind and body for change and helps you to connect to the baby growing within you. • Yogic practices help at-risk adolescent girls for their positive future. With multidimensional approach it restores and stabilizes the immune system. • Pregnancy yoga postures help to be more comfortable and relaxed during the time of delivery. • Yoga and Pranayama (Breathing Exercise) help to reduce Morning sickness. Mood swing and Nausea. • It relives oedema and cramps which are quite common during the last month of pregnancy. • Certain Yogic poses helps in opening the pelvis, ease tension around the cervix and birth canal, thus make delivery easier and quicker. • It also helps to reduce fatigue, tenderness and swelling of the Breast. • Yoga helps to restore the uterus, abdomen and the pelvic floor after delivery. • It helps to relive upper back tension and Breast discomfort after delivery. • It helps to regain the fit and shapely body after pregnancy.

38. GENERAL PRECAUTIONS: • Always listen to your body. If you feel any discomfort stop practice and consult the doctor. • You need to modify each pose to your body’s physical change. • Avoid any pose that compress your abdomen. • Practice twisting pose more carefully, twist more from the shoulders and back to avoid putting any pressure on the abdomen. • Should avoid any pose that involve lying on the back after the first trimester as that can cut down the blood flow to the uterus. • It is good to practice standing and balance poses near a wall as it reduce the risk of injury due to balance loss. • Try to maintain as much length as possible between the breastbone and pubic bone to make breathing easier.

39. YOGA HEALTH EDUCATION FOR SCHOOL CHILDREN • To educate and improve student’s basic health. • To develop mental aspects of IQ (Intelligence quotient), EQ (Emotional quotient), moral and ethical values. • To improve student’s social wellbeing. • To cope up / manage the adolescents / teen age physiological changes. • To awake student’s self confidence and inner strength. • To prevent anemia, prepare healthy mother, healthy child, healthy family and healthy nation by reducing the maternal mortality and neonatal mortality. • To prevent and manage the non-communicable diseases by following healthy life style.

40. One of the first duties of the physician is to educate the masses not to take medicines. – Sir william Osler

41. THANK YOU