Are you healthy or Obese ?

All you need to do is step on a scale and take simple measurements of your waist and hips.

Hip - Waist ratio :-

To determine if you have a healthy waist to hip ratio, use a measuring tape to measure the circumference of your hips at the widest part of your buttocks. Then measure your waist at the smaller circumference of your natural waist, usually just above the belly button.

To determine the ratio, divide your waist measurement by your hip measurement.

Waist to Hip Ratio Chart
Male	Female	Health Risk Based Solely on WHR
0.95 or below	0.80 or below	Low Risk
0.96 to 1.0	0.81 to 0.85	Moderate Risk
1.0+	0.85+	High Risk

Your health is not only affected by how much body fat you have, but also by where most of the fat is located on your body. People who tend to gain weight mostly in their hips and buttocks have roughly a pear body shape, while people who tend to gain weight mostly in the abdomen have more of an apple body shape.

If you have an apple shaped body rather than a pear shaped body, you are at increased risk for the health problems associated with obesity, such as diabetes, coronary heart disease and high blood pressure - that's something you inherited, and have had since birth - but you can take special care to keep your weight at a healthy level, eat nutritiously, exercise as appropriate, and maintain other healthy lifestyle habits.

As long as you avoid excess weight, being an apple shaped body or a pear shaped body doesn't put you at special risk - it's just one of those things to keep in mind. And even pear shaped people should take particular care to keep their weight within normal limits, to avoid the health problems associated with obesity.

BMI (Body Mass Index) is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.

BMI can be used to indicate if you are overweight, obese, underweight or normal. A healthy BMI score is between 20 and 25. A score below 20 indicates that you may be underweight; a value above 25 indicates that you may be overweight.

BMI = (Weight in Kilograms/ (Height in Meters x Height in Meters))

Your will fit in one of 6 body weight categories.

#1 Healthy weight

Body mass index (BMI) score of 19-24 and normal waist circumference and / or Waist-Hip Ratio. Life expectancy is normal and health risks are relatively low for this group.

#2 Muscular

BMI 25 or higher and normal or low Waist-Hip Ratio. Low health risk just like the healthy weight group. Athletes or weightlifters with a lot of lean muscle mass fit in this category

#3 Overweight

BMI 25-29 and moderate to high waist circumference or Waist-Hip Ratio. Life expectancy may be 3 years less for an overweight person than for someone who has a healthy weight.*

The average person in the U. S. is in the overweight group. If you are overweight, losing about 2-3 inches off your waist and / or losing 25 pounds will put you in one of the healthy weight groups.

#4 Obese

BMI above 30 and either high waist circumference or high Waist-Hip Ratio. Research on obesity shows that life expectancy may be 6-7 years less for an obese person than for someone who has a healthy weight.* If you are in this group, you may still avoid the major health risks of obesity with exercise plans and a healthy diet. Consult with your doctor about the changes you’ll be making.

#5 Thin with high body fat

BMI less than 25 and high waist to hip ratio. Health risks are similar to the Overweight group. People who watch what they eat but don’t exercise may be in this category.

#6 Underweight with low body fat

: BMI of 18 or lower and low waist to hip ratio. For women, a BMI below 19 had only a slightly elevated health risk among non-smokers. For men, a BMI of 20 or less had an increased health risk of over 20%, even for non-smokers. If you do smoke and are in this group, your health risks are much higher.

Yoga for Diabetes

Diabetes is a situation that affects our growth pattern by hindering the production of energy within. Carbohydrates, as we know are the main source of energy. They won’t be able to give anything if the pancreas wouldn’t secrete the key element, insulin, which makes these carbs useful. Insulin, the sweet collector in our body gets activated the moment we gulp those tasty carbohydrates. It increases the uptake of glucose from all cells & initiates the conversion of glucose into glycogen in our liver, which behaves as the source of extra energy whenever needed.

Now imagine a condition when the pancreas (the production house for insulin) are not able to synthesize adequate quantity of insulin OR that the cells develop a resistance towards insulin, such that next time when it approaches the cells to pick up the glucose to take it to the liver, the cells just don’t give it. In either of the case, the ultimate result would be excess glucose in the blood stream.

Symptoms:

§ Sudden weight loss

§ Excessive thirst

§ Increased hunger

§ Tiredness

§ Frequent urination

§ These are the most common symptoms of Diabetes Mellitus (literally implying: sweet urine).

Who stands at risk?

§ Those with both or either diabetic parents

§ Obese individuals

§ Over – stressed

§ Women during pregnancy can also develop Gestational Diabetes.

Management:

According to Ayurveda, “Madhumeha” or Diabetes is a vattaja disorder. This implies that it is a disorder caused by inappropriate circulation.

Dietary regulations:

Diabetes has a direct relationship to the food that we eat. That is why dietary regulations is the most significant areas while treating it but diet in diabetes doesn’t have to be a punishment. If one is genetically prone to the disorder then simple steps like increased intake of fiber & decreased carbohydrate and alcohol is important, while those

Yoga asanas:

Unlike the usual other excercises, Yoga asanas are much different because each asana is performed synchronizing the body, breadth & the mind. Thus every practice leads to absolute rest & happiness. There are variety of Yoga asanas that improve the health of our pancreas & also enhance the blood circulation all over the body, thereby hitting on 2 most significant reasons of diabetes, decreased production from pancreas and decreased absorption.

Pranayama:

Breathing excercises play a crucial role in the treatment of diabetes. As the usual “fatigues” feeling pervades the body, physical practices might seem a little difficult at times but pranayamas can be done at any time & these simple practices surely help in improving the blood circulation & increasing the energy levels. Other than this practicing pranayamas will reduce stress & enhance the endocrine functions of the body.

Meditation and relaxation:

both theses aspects of yoga therapy are absolutely essential for all diabetics as it will help reducing the stress levels and harmonise the functioning of the body. It has been observed in relevant researches that regular medication can help an individual to combat the typical weakness in the body and maintain excellent state of energy all the time

The key to managing this disorder is to regularly exercise & burn those extra calories & always maintain a fiber & protein rich diet. Following the simple regime stated above would hardly take any time & maintaining this would keep diabetes at bay.

How to prevent Back Pain ?

Back pain in your workplace can make it hard to concentrate on your job, whether it would be general stiffness or dull and annoying pain. Depending on the type of work, some jobs may place a substantial amount of stress on your back. These may include occupations such as nursing, construction and factory work. Although even routine office work can worsen back pain, usually due to incorrect prolonged postures. It is important to take care of your body, as your body will usually let you know when you are not. You can avoid back pain and other injuries by understanding what causes them and focusing on prevention.

What causes back injuries?

Some of the causes of back pain may still be unknown, we can generally be sure that most back problems are the result of a combination of factors. You can control some factors, such as weight, fitness and flexibility, by changing your lifestyle. Some factors such as family history, however, aren’t preventable. Certain work-related factors can be a little bit trickier as you may or may not be able to modify to prevent injury, these may include:

• Force. Exerting too much force on your back may cause injury. If your job is physical in nature, you might face injury if you frequently lift or move heavy objects.
• Repetition. Repetition refers to the number of times you perform a certain movement. Overly repetitious tasks can lead to muscle fatigue or injury, particularly if they involve stretching to the limit of your range of motion or awkward body positioning.
• Posture. Posture refers to your position when sitting, standing or performing a task. If, for instance, you spend most of your time in front of a computer, you may experience occasional aches and pains from sitting still for extended periods. On average, your body can tolerate being in one position for about 20 minutes before you feel the need to adjust.
• Stress. Pressures at work or at home can increase your stress level and lead to muscle tension and tightness, which may in turn lead to back pain.

How to avoid injuries:

Your best bet in preventing back pain and injury is to be as fit as you can be and take steps to make your work and your working environment as safe as possible.

Be fit
Even if you move around a lot on your job or your job requires physical exertion, you still need to exercise. Regular activity is your best bet in maintaining a healthy back. First of all, you’ll keep your weight in check, and carrying around a healthy weight for your body’s frame minimises stress on your back. You can do specific strengthening and stretching exercises that target your back muscles. Strong and flexible muscles will help keep your back in shape.

Pay attention to posture
Poor posture stresses your back. When you slouch or stand with a swaybacked position, you exaggerate your back’s natural curves. Such posture can lead to muscle fatigue and injury. In contrast, good posture relaxes your muscles and requires minimal effort to balance your body.
• Standing posture. If you stand for long periods, try and keep your weight evenly balanced over both feet and stand tall. Try and avoid standing in the one position for an extended period of time and to move around if possible. If you do have a painful back you might find putting one foot on a low box or stool will help. Also if you standing during the day with your work, try and have your working surface at a comfortable height.

• Sitting posture. To promote comfort and good posture while sitting, choose a chair that supports your back. Adjust the chair so that your feet stay flat on the floor. If the chair doesn’t support your lower back’s curve, place a rolled towel or small pillow behind your lower back. Remove bulky objects, such as a wallet, from your back pockets when sitting because they can disrupt balance in your lower back.

Lift properly
There’s a right way and a wrong way to lift and carry a load. Some key tips for lifting the right way include letting your legs do the work, keeping objects close to your body and recruiting help if a load is too heavy.

Sleep correctly

Adjust your work space

Look at the setup of your office or work area. Think about how you could modify repetitive job tasks to reduce physical demands. Remember that you’re trying to decrease force and repetition and maintain healthy, safe postures. For instance, you might use lifting devices or adjustable equipment to help you lift loads.

If you’re on the phone most of the day, try a headset. Avoid cradling the phone between your shoulder and ear to free up your hands for yet another task. If you work at a computer, make sure that the monitor is at eye level and centered directly in front of you.Try not to bring your head closer to the screen, as this can cause a lot of problems with your neck and lead to headaches. So to avoid this position try to bring your head back, so that it is centered over your body by tucking your chin back. Make sure that your keyboard is at elbow level and that you keep your elbows fairly close to you side to prevent any shoulder or mid-back problems. This also applies to your mouse, where it needs to be reasonably close to you to prevent you from that prolonged reaching position.

Adopt healthy work habits
Pay attention to your surroundings and comfort on the job. Take these steps to prevent back pain:
• Plan your moves. Reorganise your work to eliminate high-risk, repetitive movements. Avoid unnecessary bending, twisting and reaching. Limit the time you spend carrying heavy briefcases, purses and bags. If you’re carrying something heavy, know exactly where you intend to put it and whether that space is free from clutter.
• Listen to your body. If you must sit or stand for a prolonged period, change your position often. Take a 30-second timeout every 15 minutes or so to stretch, move or relax. Try standing up when you answer the phone, to stretch and change positions. If your back hurts, stop activities that aggravate it.
• Minimise hazards. Falls can seriously injure your back. Think twice before wearing high heels. Low-heeled shoes with nonslip soles are a better bet. Remove anything from your work space that might cause you to trip.

Address mental health concerns
Being under stress causes your muscles to tense, making you more prone to injury. The more stress you feel, the lower your tolerance for pain. Try to minimize your sources of stress both on the job and at home. Develop coping mechanisms for times when you feel especially stressed. For instance, perform deep-breathing exercises, take a walk around the block or talk about your frustrations with a trusted friend.
In addition, both depression and substance abuse increase the risk that low back pain will persist. Talk to your doctor if you think you may be affected by either of these issues. Effective treatments are available.