The Techniques of naturopathy
1. How to take an Enema :-
1. Lie down on a hard bed: the foot of the bed must be four inches higher then the head. Of course, you can take the enema while lying on the floor, but in that case your buttocks should be higher than the rest of your body in order to facilitate the introduction of the liquid through the rectum
2. The vessel containing the hot water for the enema should be suspended from a nail at a height of three feet from the body. The nozzle should be introduced in the rectum to allow the water to go in.
3. If you raise your knees, it would facilitate the introduction of the enema into the rectum.
4. Check that the nozzle is not blocked: in that process some of the liquid should be allowed to run off. That will also ensure that there is no air trapped in the which may penetrate the intestine with the enema.
5. Let the water go into the rectum, retain it for two to three minutes before you visit the toilet.
6. Do not strain at the stools after an enema. Straining will not help clean the bowels as they should be cleaned.
An enema with warm water (from one to one and a half liters) should be taken daily when you are on a diet of fruits or are fasting. If you do not take an enema, there is no benefit to be derived from fasting or living on fruits alone. Such enema can help when constipation is very severe or when you are starting the naturopathic treatment. In the case of ordinary costiveness, a strengthening enema is advised. For that about 250 milliliters of cold water should be introduced into the intestines and retained for five to ten minutes. Cold water enervates the intestine and gives it tone. Such an enema can be taken daily and even twice in the day if one feels like it. But is should be taken the last thing at night before retiring. It will not harm you take it for months on end.
Whether the enema water is small in quantity or not, you must let the water come out on its own. Do not strain, nor be in a hurry. In the beginning you might have to spend up to half an hour in the latrine after you have taken the enema.
1. Lie down on a hard bed: the foot of the bed must be four inches higher then the head. Of course, you can take the enema while lying on the floor, but in that case your buttocks should be higher than the rest of your body in order to facilitate the introduction of the liquid through the rectum
2. The vessel containing the hot water for the enema should be suspended from a nail at a height of three feet from the body. The nozzle should be introduced in the rectum to allow the water to go in.
3. If you raise your knees, it would facilitate the introduction of the enema into the rectum.
4. Check that the nozzle is not blocked: in that process some of the liquid should be allowed to run off. That will also ensure that there is no air trapped in the which may penetrate the intestine with the enema.
5. Let the water go into the rectum, retain it for two to three minutes before you visit the toilet.
6. Do not strain at the stools after an enema. Straining will not help clean the bowels as they should be cleaned.
An enema with warm water (from one to one and a half liters) should be taken daily when you are on a diet of fruits or are fasting. If you do not take an enema, there is no benefit to be derived from fasting or living on fruits alone. Such enema can help when constipation is very severe or when you are starting the naturopathic treatment. In the case of ordinary costiveness, a strengthening enema is advised. For that about 250 milliliters of cold water should be introduced into the intestines and retained for five to ten minutes. Cold water enervates the intestine and gives it tone. Such an enema can be taken daily and even twice in the day if one feels like it. But is should be taken the last thing at night before retiring. It will not harm you take it for months on end.
Whether the enema water is small in quantity or not, you must let the water come out on its own. Do not strain, nor be in a hurry. In the beginning you might have to spend up to half an hour in the latrine after you have taken the enema.
2. Mud Packs :-
The best way to prepare a mud pack is to take clay from about four inches below the surface of the earth. Ensure that the clay does not contain any impurities, like compost or pebbles. If there are any pebbles, grind the clay and pass it through a sieve. Mix it with cold water and see that it has a consistency like soft dough. It should stick and not be thin enough to slide down when used in the pack. If the pack is to be applied on the abdomen (from the navel to the pubes) spread the mud evenly on a piece of cloth. See that it is about half an inch thick. Then place it gently with the cloth up and the mud touching the skin. Remove the cloth and place a thick woolen piece of cloth on the mud. You may even let the cotton cloth remain over the mud, but cover it with a tbick woolen. If that is done the patient can keep lying down without covering himself with a blanket or a sheet.
The mud pack should be used for 20 to 30 minutes. After it is removed, clean the skin using a soft piece of cloth dipped in cold water.
Clay is to be found in different shades in different places, but whatever the colour, it is equally beneficial. If the mud is loamy and has a tendency to stick to the skin, some sand can be mixed with it.
The best way to prepare a mud pack is to take clay from about four inches below the surface of the earth. Ensure that the clay does not contain any impurities, like compost or pebbles. If there are any pebbles, grind the clay and pass it through a sieve. Mix it with cold water and see that it has a consistency like soft dough. It should stick and not be thin enough to slide down when used in the pack. If the pack is to be applied on the abdomen (from the navel to the pubes) spread the mud evenly on a piece of cloth. See that it is about half an inch thick. Then place it gently with the cloth up and the mud touching the skin. Remove the cloth and place a thick woolen piece of cloth on the mud. You may even let the cotton cloth remain over the mud, but cover it with a tbick woolen. If that is done the patient can keep lying down without covering himself with a blanket or a sheet.
The mud pack should be used for 20 to 30 minutes. After it is removed, clean the skin using a soft piece of cloth dipped in cold water.
Clay is to be found in different shades in different places, but whatever the colour, it is equally beneficial. If the mud is loamy and has a tendency to stick to the skin, some sand can be mixed with it.
3. Hip Bath :-
You must have seen specially made tubs for hipbaths. The tub is oval in shape and one end of it is raised so that the patient can rest his back against it. This is the ideal tub for taking a hip bath.
Fill the tub with cold water. The level of the water should be so adjusted that it touches your navel when you sit in it. Your feet will be outside stool in front of the tub. You can rest your back against the raised portion of the tub and remain in that half-supine position.
Take a rough towel and rub your abdomen from the right to the left. Do it gently so that the skin is not scraped. Do not apply too much pressure in rubbing.
A hip bath can be taken from ten to twenty minutes. Thin persons should take it for only ten minutes and the stout ones can continue for 20 minutes. During winter the duration of the hip bath should be reduced by about 25 per cent.
In the beginning, the hip bath should be taken only for a minute or two: the time should be increased gradually to ten or twenty minutes, as indicated above.
If it is too cold, rub your body with your palms for five to seven minutes before getting into the tub. A vigorous rubbing of the body will bring warmth to it and you will not experience any discomfort when you start the hip bath.
Wipe your body with a towel when you get out of the tub, dress quickly and go for a walk or take some other exercise. Those too weak to engage in any such activity should get into bed and wrap a blanket around them and rest for half an hour to bring back warmth to their body. You can take a bath a couple of hours after the hip bath and not before.
You must have seen specially made tubs for hipbaths. The tub is oval in shape and one end of it is raised so that the patient can rest his back against it. This is the ideal tub for taking a hip bath.
Fill the tub with cold water. The level of the water should be so adjusted that it touches your navel when you sit in it. Your feet will be outside stool in front of the tub. You can rest your back against the raised portion of the tub and remain in that half-supine position.
Take a rough towel and rub your abdomen from the right to the left. Do it gently so that the skin is not scraped. Do not apply too much pressure in rubbing.
A hip bath can be taken from ten to twenty minutes. Thin persons should take it for only ten minutes and the stout ones can continue for 20 minutes. During winter the duration of the hip bath should be reduced by about 25 per cent.
In the beginning, the hip bath should be taken only for a minute or two: the time should be increased gradually to ten or twenty minutes, as indicated above.
If it is too cold, rub your body with your palms for five to seven minutes before getting into the tub. A vigorous rubbing of the body will bring warmth to it and you will not experience any discomfort when you start the hip bath.
Wipe your body with a towel when you get out of the tub, dress quickly and go for a walk or take some other exercise. Those too weak to engage in any such activity should get into bed and wrap a blanket around them and rest for half an hour to bring back warmth to their body. You can take a bath a couple of hours after the hip bath and not before.
4. Genitals Bath :-
Keep a stool one foot long, six inches wide and six inches high in the tub. It would be all the better if there is a circular cut in front of it. If a stool is not readily available keep four bricks, two upon two to raise the level and sit on them. The water level in the tub should be such that it is one inch above the stool. The water should be cold: during summer the water of an earthen pitcher can be used for the purpose.Take off your clothes and sit on the stool. Take a piece of cloth, dip it in water and gently rub you’re the foreskin of your penis in two fingers and rub it lightly with a soft piece of cloth dipping cold water often. This can be continued for ten to twenty minutes. A lean person can do it for only ten minutes, and the hefty one for as long as twenty minutes. After the rubbing of the foreskin is completed, rub the entire spine with a wet towel for two minutes. You can take hold of the wet towel in two hands and move it up and down on your spine.
Women should rub their abdomen. They should take a piece of soft cloth, pull up the lips of the vagina and rub them slowly. And in the end they should also rub the spine as above. No hip bath or genitals bath should be taken at the time of menstruation.
You must take exercise, walk or down in a bed and wrap yourself in a blanket to restore the body heat lost due to immersion in water.
If a tub is not available, this bath can be taken in the sun. In that case spread a wet towel on the stool on which you sit. Keep a bucket full of water near the stool and take the bath as indicated above.
5. Hot Foot Bath :-
When you have to take a foot bath, sit on a stool and lower your feet in a bucket full of hot water. The level of the water should, not be too much above the body temperature. As the water gets cold, go on adding more hot water. Take care to see that the hot water added later does not scald the feet.
Cover your self with a blanket. Wrap it around your body: even if the bucket is covered, it will be wetted with cold water. As the coldness of the towel evaporates dip it in cold water, wring it lightly and again cover you head with it.
Take some hot water before you lower your feet into the bucket water. Go on sipping hot water throughout the time your feet are in the bucket.
A hot foot bath should be taken for 20 minutes. Wash your feet with cold water afterwards and wipe them with a towel. If you have perspired, wipe your body with a wet towel and dress yourself. An ordinary bath can be taken after the hot foot bath.
6. How to take a Bath :-
A bath is a daily ritual, but few people understand its purpose or importance. That is why most of us merely throw water over our heads and the bodies and think that we have done our duty. Throwing water over the body is beneficial, but it is not what a bath is.
The twin purposes of a bath are; cleanliness and reactivating the circulation of the blood by the tingling sensation that cold water produces as it comes into contact with the skin. The first purpose, i.e. cleanliness can be better served by hot water. The skin of the body has millions of pores through which the skin breathes as we do through our lungs. If the pores are clogged, the lungs are over worked. Over work may lead to fatigue or exhaustion of the
Lungs. And then, closed pores do not pass any perspiration which is a must to clear the blood of morbid humours. Closed pores are a danger to the general health of human beings.
Cold water is also a cleaning agent, but it cannot deal with the grease and sirt infesting the pores of the skin. Hot water mixed with lemon juice is the best cleansing agent for the skin. Or, better still, take a lemon and toast it lightly over a fire. Then cut it into two parts, dip a part in hot water and rub it over your skin. This will cleanse your skin as no soap can do. But a hot bath should not be taken daily. It generally brings lethargy, weakness and slows down the digestive processes. Once or twice a week is enough if you have to take a hot bath. The temperature of the water should not be more than one of two degrees above body temperature.
A hot bath before retiring for the night is the best for hour health. It helps you to sleep better and if you cover your body after a hot bath, it will save you from the danger of exposure. A bath, hot or cold, should be taken one hour before meals or three hours after it.
Really hot water for a bath has its own advantages but it should be used sparingly. If you are suffering from a cold, take a hot bath, cover yourself with woolens and get into bed. It will drive away the cold. A really hot bath when you are tired acts as a tonic: it drives away fatigue as nothing else does.
A bath with hot water has its uses, but daily bath cold water. When the skin is cooled by the cold water, blood rushes to warm it up. The circulation of the blood is activated and the blood is also cleansed of many impurities. A slowed down circulation is a prelude to old age. A cold bath is, therefore, instrumental in keeping us young.
The best way to start a bath is to rub the whole of your body with your palms or with a rough towel. Start with your scalp, forehead, face and the neck. Then go on to your wrists and then to the shoulders through the arms. Afterwards rub your chest, the arm pits and abdomen and the back. The feet should be the last to receive attention. Keep your feet straight when you rub them. Start from the feet and come up to the thighs. In the beginning, rub gently but later increase the pressure.
After the vigorous rubbing, take a cold bath. Wipe your body with a towel. Start with the head and then dry up the whole body. You will feel a peculiar kind of pleasure when you rub your body after a bath, for weak persons a rubbing can do the job of exercise.
If this method of taking a bath is adopted, there will not be any danger of any skin eruptions or itch. The face will be free of pimples and other blemishes which mar its beauty. The skin will acquire a healthy glow and if it is rough and leathery, it will become pink and soft. You will have the feeling as if you have been having an oil massage.
If the palms of the hand are used to dry up the body after a bath instead of a towel, it will be doubly beneficial. It gives a pleasant sensation during winter.
7. Wet Pack for the Waist :-
The bandage to be used as a wet pack for the waist should be seven to eight feet long and six inches broad. It should be of soft cotton cloth. Dip it in cold water, wring it lightly and wrap it around your waist. It should cover the area from the navel to a little above the pubes and should remain in direct contact with the skin. Cover the wet bandage with a woolen cloth of equal dimensions and secure with a safety pin or a string so that it does not loosen up.
There will be a cold sensation on the skin covered by the wet pack but after about ten minutes, warmth will return. If you still feel cold after ten minutes that is an indication that the bandage has been wrapped lightly and has to be tightened. Or, the bandage has not been properly wrung out or it is thicker than it should be.
The wet pack for the waist can be used from half an hour to two hours at a time.
The dimensions of the bandage for the chest should be the same as for the waist. It should be similarly dipped in cold water, wrung out and wrapped round the chest and covered by a woolen piece of cloth. It should be wrapped in such a way that it should cover the chest, the upper part of the shoulders and the corresponding portion of the back. The woolen covering for the wet pack should be secured with a safety pain or a piece of string as in the case of the waist pack.
This pack can also be used for half an hour to two hours.
This pack can also be used for half an hour to two hours.
9. Sun Bathing :-
Sunbathing is an important tool of the naturopath. Even though people in the west use it for cosmetic purposes, it plays an important part in restoring health.
In Indian conditions, the ideal times for a sunbath during summer are six to six thirty in the morning and during winter from seven to seven thirty.
Take off all your clothes and sit in a secluded corner away from interruptions. The whole of your body should be exposed to the health giving rays of the sun.
In the beginning take a sun bath for only two to three minutes but increase the timing gradually to fifteen to twenty minutes.
When the sunlight is very hot, cover your head with a towel. If you cannot find a secluded place to take the sun bath, cover yourself with alight cotton sheet.
Sunbathing is an important tool of the naturopath. Even though people in the west use it for cosmetic purposes, it plays an important part in restoring health.
In Indian conditions, the ideal times for a sunbath during summer are six to six thirty in the morning and during winter from seven to seven thirty.
Take off all your clothes and sit in a secluded corner away from interruptions. The whole of your body should be exposed to the health giving rays of the sun.
In the beginning take a sun bath for only two to three minutes but increase the timing gradually to fifteen to twenty minutes.
When the sunlight is very hot, cover your head with a towel. If you cannot find a secluded place to take the sun bath, cover yourself with alight cotton sheet.
10. Sun Bathing for Inducing Perspiration :-
Sweat can be induced through a sun bath. For this purpose the sun is hot enough at ten to eleven in the morning in summer and two to three in the afternoon in winter. Take hot water and lie down naked on a mattress or blanket spread on the floor. If the wind is strong, choose a place in the lee of the wind.
You will start sweating in about ten to fifteen minutes after you have lied down. After fifteen to twenty minutes the sweat will start running down your body. The sun bath can be continued for fifteen to twenty minutes. Whether you sweat or not, you must take a cold bath just after it.
Some people may not perspire in the beginning but after repeating the sun bath for three or four days, their sweat glands will be activated and they will perspire.
You must cover your head with a wet towel while taking a sun bath, but at the same time go on sipping warm water to aid the body to produce the sweat.
11. Sponging the Body :-
When you are running a temperature, a sponge bath is more advisable than a bath. The patient should be covered with a sheet or blanket and his body should be wiped with a wet towel. Wipe his feet first, one after the other. Rub them with the them with a dry towel. But even when the feet have been dried rub them with the palms of the hand so that some heat is generated in the body. In the case of fever, such rubbing is not advised.
After the feet have been attended to, go the calves and the rest of the legs, the abdomen, the chest, the back, the face and the neck. The hands should be rubbed for five to six minutes and the abdomen, chest and the back a little longer.
The total time taken for a sponge bath is on an average half an hour. The ideal time for a sponge bath is mid day.
12.Fasting :-
Nothing but water should be taken when you are fasting. The intake of water must be two to two and a half litres. One feels fresh if one continues drinking water and the intake of water also helps the expulsion of morbid matter from the body.
In the evening of the first day of the fast and the morning after, an enema of hot water should be taken to clean the bowels.
One day’s fasting should be followed by a food intake 25% less than one normally takes. A two days’ fast should be followed by ingestion of fruits only the nest day; normal food should be followed the next day. A three days’ fast should be followed the next day by fruit juices and soup of vegetables (the soup must be clear, without addition of any thickening agents or condiments). On the fifth day eat fruits only and on the sixth breakfast on fruits, lunch on bread and boiled vegetables and repeat a fruit diet for your dinner. It is only afterwards that you should resume your normal diet.
Nothing but water should be taken when you are fasting. The intake of water must be two to two and a half litres. One feels fresh if one continues drinking water and the intake of water also helps the expulsion of morbid matter from the body.
In the evening of the first day of the fast and the morning after, an enema of hot water should be taken to clean the bowels.
One day’s fasting should be followed by a food intake 25% less than one normally takes. A two days’ fast should be followed by ingestion of fruits only the nest day; normal food should be followed the next day. A three days’ fast should be followed the next day by fruit juices and soup of vegetables (the soup must be clear, without addition of any thickening agents or condiments). On the fifth day eat fruits only and on the sixth breakfast on fruits, lunch on bread and boiled vegetables and repeat a fruit diet for your dinner. It is only afterwards that you should resume your normal diet.
13. Fruits, fruit juices and Milk diets :-
When you have been advised to live on fruit juices or juices or soups of vegetables, you should take about 250 milliliters of fruit juice or juice or clear soup of a vegetable three to four times in the day. The best juices are those of oranges, pineapple, rose apple, raspberry and tomatoes. If the juice is too thick, mix it with plain water in the proportion of l: 3\4th.
Juice of gourd, tomatoes and carrot can be taken in its natural form. If you do not have a juicer (a machine to extract the juice of fruits) grate the fruits or vegetables and squeezes them through fine muslin or other fine-meshed cloth.
Other vegetables have to be half a kilograms and should be boiled in 250 milliliters of water and the juice drunk.
When you are living on fruit, take them thrice daily. But take one kind of fruit at one meal. For example, you can take tomatoes for breakfast, oranges at lunch time and apples for your dinner. If you can take the same fruit at all meal times, it would be still better.
When total intake of fruits in the day should not be more than one to one and an half kilogram’s.
When a diet of fruit and milk is indicated, take 250 to 300 milliliters of milk with the fruits. If your appetite improves, as it should, the quantity of the milk can be in the morning and even during lunch time mild boiled in the morning can be ingested sip the milk as you munch the fruit. It will be more beneficial than eating the fruit and drinking the milk.
Even when you are on a diet of fruit juices, do not forget to drink one to two liters of water in the day. If your bowels do not move automatically during the fruit and milk diet, take recourse to an enema. But the bowels must be evacuated properly and no morbid humours or substances should be allowed to accumulate in the body.
When you have been advised to live on fruit juices or juices or soups of vegetables, you should take about 250 milliliters of fruit juice or juice or clear soup of a vegetable three to four times in the day. The best juices are those of oranges, pineapple, rose apple, raspberry and tomatoes. If the juice is too thick, mix it with plain water in the proportion of l: 3\4th.
Juice of gourd, tomatoes and carrot can be taken in its natural form. If you do not have a juicer (a machine to extract the juice of fruits) grate the fruits or vegetables and squeezes them through fine muslin or other fine-meshed cloth.
Other vegetables have to be half a kilograms and should be boiled in 250 milliliters of water and the juice drunk.
When you are living on fruit, take them thrice daily. But take one kind of fruit at one meal. For example, you can take tomatoes for breakfast, oranges at lunch time and apples for your dinner. If you can take the same fruit at all meal times, it would be still better.
When total intake of fruits in the day should not be more than one to one and an half kilogram’s.
When a diet of fruit and milk is indicated, take 250 to 300 milliliters of milk with the fruits. If your appetite improves, as it should, the quantity of the milk can be in the morning and even during lunch time mild boiled in the morning can be ingested sip the milk as you munch the fruit. It will be more beneficial than eating the fruit and drinking the milk.
Even when you are on a diet of fruit juices, do not forget to drink one to two liters of water in the day. If your bowels do not move automatically during the fruit and milk diet, take recourse to an enema. But the bowels must be evacuated properly and no morbid humours or substances should be allowed to accumulate in the body.
(A).
Intake of water:-One must drink one to one and a half liter of water in 24 hours. The best time for taking water is the first thing in the morning, one hour before meals and two hours after. If you must drink water during the meals, see that the quantity does not exceed 200 to 250 milliliters. If you have taken water one hour before the meal, you will not feel the need to take it during eating. But still, water may be taken during the meal according to need and inclination.
(B).
Time of meals:-The interval between two meals should be five hours or more. The last meal of the day must be eaten two to three hours before you get into bed. Breakfast between seven to eight in the morning, lunch between 12 noon and one in the afternoon and dine between six and seven in the evening.
(C).
Whole meal bread:-The best wheat flour is when you have cleaned and dried the wheat and ground it through a hand mill (chakki). Do not pass the flour through a sieve so that the bran is not separated. Bran is the substance which provides roughage needed to avoid constipation and it also contains the necessary vitamins. The dough should be kneaded two to three hours before it is used for chuppatis.
The chuppatis should be thick, but it needs patience to cook it properly. A thin chuppatis is, of course, the best since most people are likely to count the number of chuppatis they take without regard to their size or thickness.
Do not eat the chuppatis with the vegetables since you may not chew it properly. Eat them separately or alternate mouthfuls of chuppatis and vegetables.
The chuppatis should be thick, but it needs patience to cook it properly. A thin chuppatis is, of course, the best since most people are likely to count the number of chuppatis they take without regard to their size or thickness.
Do not eat the chuppatis with the vegetables since you may not chew it properly. Eat them separately or alternate mouthfuls of chuppatis and vegetables.
(D).
Porridge:-Good quality, properly cleaned wheat should be used for being ground into porridge. Each wheat grain should be broken into eight to ten pieces. Flour and larger pieces should be separated and the porridge should be toasted over a hot plate lightly till it turns brown. It should then be cooked like rice. Its consistency should not be too thick or too thin.
It should be cooked over a slow fire till it is properly done. It should not be mixed with salt or milk, even though people are in the habit of adding these substances to porridge.
The best sweetening agent for the porridge would be raisins added to it while it is being boiled.
It should be cooked over a slow fire till it is properly done. It should not be mixed with salt or milk, even though people are in the habit of adding these substances to porridge.
The best sweetening agent for the porridge would be raisins added to it while it is being boiled.
(E).
Rice:-Unmilled rice is the best. The necessary vitamins which are found in this cereal are lost in the process of milling and polishing. The paddy should be treated at home with the help of a large pestle which lonely separates the husk and leaves other elements intact.
Add only enough water to cook the rice. If too much water is added, it would have to be either dried up/by heat or passed through a sieve, destroying its starch and also some other vital elements.
(F).
Vegetables:-Vegetables which can be eaten with their rind on should be eaten unpealed. If the outer covering is hard, scrap it with a sharp knife. Wash the vege-tables before cutting them into smaller pieces.
Add a little ghee or sesame, coconut or groundnut oil and add a few cumminseeds and let the vegetable cook over a slow fire. Most of the vegetables contain natural moisture and water does not have to be added to them for cooking. The most that you can do is to cover them with a lid and put a little water over it so that some moisture is added to the pan in which the vegetable is cooking. Try to see that the natural moisture of the vegetable is not burnt by excessive heat since many vital elements are thus lost.
Salt, turmeric, cumminseeds may be added as seasoning. The less salt you take the better it is. If you feel like taking ghee, add it after the vegetable has been cooked and not before.
Add a little ghee or sesame, coconut or groundnut oil and add a few cumminseeds and let the vegetable cook over a slow fire. Most of the vegetables contain natural moisture and water does not have to be added to them for cooking. The most that you can do is to cover them with a lid and put a little water over it so that some moisture is added to the pan in which the vegetable is cooking. Try to see that the natural moisture of the vegetable is not burnt by excessive heat since many vital elements are thus lost.
Salt, turmeric, cumminseeds may be added as seasoning. The less salt you take the better it is. If you feel like taking ghee, add it after the vegetable has been cooked and not before.
Salads:-A salad is prepared out of raw vegetables. All vegetables which can be eaten raw can form part of the salad. For example, you can eat cucumber, carrot, radish onions, tomatoes, spinach, green coriander and cabbage for salad. Take any three of these vegetables and cut them into small pieces. Season them with salt if you must, but the best would be to eat them as they are. The normal amount of salad per head (adult) should not be more than 250 grams.
You can add a little curd also to the salad if you like.
A salad can be made out of fruits also. The best time to take the salad is before the meal.
You can add a little curd also to the salad if you like.
A salad can be made out of fruits also. The best time to take the salad is before the meal.
15. Walking, deep Breathing and Sleep :-
During a walk, you must move briskly. Your back should be straight and the arms moving.
The normal speed of walking should be about four miles per hour. Take a different route for a walk every day as that would be more enjoyable instead of taking the same route every day.
Five to six miles walk in the morning and two to three miles in the evening is the best. Those who are starting to take a walk should not overstrain themselves but increase the distance gradually.
(A). Deep Breathing:-
Deep breath should be taken during a walk. Inhalation should become a natural rhythm with you. Inhalation and exhalation should both be done slowly.
(B). Sleep:-
Sleep should be sufficient to give a sense of relief from exhaustion. But do not oversleep, nor laze about in bed when you are not sleeping. The ideal time for sleep is from nine o’ clock in the night to five in the morning. Those who feel sleepy all the time return to normal sleeping hours after some days.
During summer, a siesta for an hour or so will refresh you. If you cannot sleep, relax for an hour after lunch.
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