Syndrome x or metabolic syndrome is a collection of health risks that increase the chance of developing heart disease, stroke, and diabetes.
It is characterized by three or more of the following abdominal obesity,A blood pressure of 130/85 mm Hg or higher, a fasting blood glucose (sugar) level greater than 100 mg/dl, a triglyceride level above 150 mg/dl and a high density lipoprotein level (HDL) less than 40 mg/dl. The exact cause of metabolic syndrome is not known. Most researchers believe it is caused by lifestyle choices-including diet, exercise, stress and habits such as smoking or alcohol etc. on the background of a family tendency.
The symptoms appear only when the complications occur but the problem begins when cells in most parts of the body (specially those of liver,fat and muscle) develop reduced ability to respond to insulin, a hormone secreted from the pancreas,.This leads to high blood glucose. Then the pancreas, sensing a high glucose level in the blood, continues to pour in more and more insulin. This problem of insensitivity (insulin resistance)is due to chemicals released by stress, high fat levels which makes the cell lining swell up due to inflammation. Over the years this leads to diabetes that goes on to damage of the lining of the wall of the arteries resulting in complications such as heart disease, renal problems ,increased tendency for clotting of the blood in the ateries etc.
Since physical inactivity ,eating high calorie food containing solid fats and stress are the main underlying contributors to this problem to which Indians are very susceptible (>50% of the urban adult polulation), yoga can be a very successful preventive measure as it tackles all these problems by harnessing the ability for better mastery over mind that is the root cause of all these three causative factors.
Lose weight--Moderate weight loss, in the range of 5 percent to 10 percent of body weight, can help restore the body's ability to recognize insulin and greatly reduce the chance that the syndrome will evolve into a more serious illness.
Exercise--Increased activity alone can improve your insulin levels. A brisk 30-minute walk a day can result in a weight loss, improved blood pressure, improved cholesterol levels and a reduced risk of developing diabetes.
Dietary changes-- Eat foods defined as complex carbohydrates, such as whole grain bread (instead of white), brown rice (instead of white), and sugars that are unrefined. Increase the fiber consumption by eating legumes (for example, beans), whole grains, fruits and vegetables. Avoid solid fats such as butter and vanaspathi (artificial ghee).Avoid intake of red meat and poultry because we can survive by causing least damage to the nature by consuming foods from the plant kingdom that forms the foundation of the pyramid of food chain in nature. Avoid constipation,alcohol and smoking.
Stress management—Regular practice of cleansing of the system through kapalabhati, slowing down the breath through pranayama and calming down the mind through meditation are useful. Practice of karma yoga which gives techniques of working in relaxation and bhakti yoga that nurtures the soft emotions of pure love go a long way in promoting emotional stability .This forms the basis of yoga that can offer total solution to this life style problem of metabolic syndrome by mastery over the violence of the mind to rush towards emotional bursts, cravings and laziness to do exercise etc. Research carried out our center has shown that the blood glucose and cholesterol can be reduced through these mind control techniques by reducing stress levels.This week end (16th to 19th dec) researchers from all over the world are gathering at prasahnthikutiram in jigani to present their work, discuss and learn from the Indian scriptures this knowledge of how to handle our emotions and what are its health benefits. For details see www.vyasa.org
SKANDHARASANA – Shoulder posture
Starting Position: Lie on the back
- lie on the back with arms beside the body
- Bend the legs, take hold of the ankles or heels with the hands and place the soles of the feet on the floor.
- Inhaling raise the hips and back as high as possible. Body weight rests on the feet, shoulders and the back of the head.
- holding the breath remain in this position for as long as comfortable.
- exhaling return to the starting position.
Note: Avoid raising the hips too high when there are problems of the cervical spine |
