I am 26 years old. I am doing an Australian shift due to which my sleep pattern is very odd. My weight is 86 kgs. I do regular exercises for atleast 30mins and stopped eating outside junk food as well but still I am unable to lose weight. I have no medical conditions. I joined gym for 03 months and then left because in these 03 months I didn't even lose 1kg. It made me more depressed. I have constipation issue. My body type is apple shaped bulky at the top. Which exercise should I do?

Insomnia is one of the common health issues which affects individuals these days. The main symptoms are the following:

• ·Heaviness in the head
• ·Feeling of pain or irritation in head
• ·Feeling of Nausea
• ·Feeling of tiredness and weakness
• ·Body ache
• ·Burning sensation or irritation in the eyes
• ·Generalised Irritation

The other causes of insomnia may be due to digestive disorder, constipation, mental tension, fear, and worry, etc. Additionally, due to watching television late nights, reading books till late at night, the use of tea, coffee, and other intoxicants could also lead to sleeplessness. Even improper blood supply to the head region could be a cause. Mind obsessed with thoughts at the time of sleep becomes tense and disturbed and diminishes the sleep. Obscene literature disturbs the mind and prevents sleep.

Deprivation of sleep causes changes to hormones that regulate hunger and appetite. One hormone called leptin is known to suppress appetite and encourages the body to expend energy. Sleep deprivation could reduce leptin. And lack of sleep makes you more likely to eat more of your overall calories at night, which can lead to weight gain.

TREATMENT

For immediate relief, a Natural bath or Hot foot bath might be useful. A spinal bath could also promote sleep. An application like a chest pack could enhance sleep. In the winter season taking a bath with hot water might be beneficial. To find a permanent solution from this disease, taking lemon water enema could be beneficial. Keep the bedroom sufficiently airy and open. People suffering from insomnia should eat more fresh fruits and vegetables in their meals instead of oily and heavy foods. Being on fruits for a few days yields special benefits.

If you suffer from mental conditions like worries, tension, fear, jealousy, attachment, and aversion are the root causes, you should find a way out to keep them away or solve it so that it doesn’t affect your daily life.

Measures to be taken for good sleep

• ·Try to get to bed only when feeling sleepy.
• ·Do not stay in bed for longer than 10 minutes if you aren’t able to sleep.
• ·Do not sleep during the day.
• ·Drink a glass of warm water before going to bed.
• ·Eat a very light early dinner that is easily digestible. At least give a 3-hour gap after the supper and before going to bed.
• ·Take a hot foot bath which could induce.
• ·Do deep breathing for 10 minutes.
• ·Practice Yoga Nidra, yogic sleep method, before going to bed.
• ·Drink a glass of warm milk or water with honey.
• ·Avoid drinks such as coffee, tea, cola or cocoa with evening meals or after.
• ·Take a hot foot immersion bath for 20-30 minutes or a prolonged cold foot bath for 45-60 minutes.
• ·Cold spinal bath is a tonic to induce sleep.
• ·Massage taken 2/3 times a week is helpful in inducing sleep. Full body massage with steam bath could be helpful in reducing body weight and also increase sleep.
• A bland or raw diet might be useful in weight management.
• Try to avoid carbonated drinks, sugared drinks, junk foods, fried foods which could always tend to put on weight and it is very common to dine on them for people who are used to working in the call centers.

हेलो,

कारण - ये जानकर अच्छा लगा की आप जंकफ़ूड नहीं लेते और exercise भी करते हैं। लेकिन आपकी रात्रि 

10 से 4 की नींद आपकी नहीं हो पा रही है। जिस वक़्त आपका internal body काम करता है regenerate, degenerate, और eliminate करने के कार्य में बाधा आती है यदि हम इस वक़्त नहीं सोते हैं।

समाधान - फल, कच्चे सब्ज़ियों के जूस और सलाद को अपना मुख्य भोजन बनाएँ।

शारीरिक और मानसिक क्रिया में संतुलन बनाए। दौड़ लगाएँ।सुप्त मत्स्येन्द्रासन, धनुरासन

पश्चिमोत्तानासन, अर्धमत्स्येन्द्रासन, शवासन करें।

10% कच्चे हरे पत्ते और सब्ज़ी का जूस बिना नमक निम्बू के लेना है।30% कच्चे सब्ज़ी का सलाद बिना नमक निम्बू के लेना है।10% ताज़ा नारियल सलाद में मिला कर लेना है। 20% फल को लें। पके हुए खाने को केवल एक बार खाएँ नमक भी केवल एक बार पके हुए खाने लें। पके हुए खाने में सब्ज़ी भाँप में पके हों और तेल घी रहित होना चाहिए सब्ज़ी की मात्रा 20% और millet या अनाज की मात्रा 10% हो। 

जीवन शैली-  1आकाश तत्व - एक खाने से दुसरे खाने के बीच में अंतराल (gap) रखें।

फल के बाद 3 घंटे, सलाद के बाद 5 घंटे, और पके हुए खाने के बाद 12 घंटे का (gap) रखें।

2.वायु तत्व - प्राणायाम करें, आसन करें। दौड़ लगाएँ।

3.अग्नि - सूर्य की रोशनी लें।

4.जल - अलग अलग तरीक़े का स्नान करें। मेरुदंड स्नान, हिप बाथ, गीले कपड़े की पट्टी से पेट की गले और सर की 20 मिनट के लिए सेक लगाए। 

स्पर्श थरेपी करें। मालिश के ज़रिए भी कर सकते है। नारियल तेल से

घड़ी की सीधी दिशा (clockwise) में और घड़ी की उलटी दिशा (anti clockwise)में मालिश करें। नरम हाथों से बिल्कुल भी प्रेशर नहीं दें।

5.पृथ्वी - सुबह खीरा 1/2 भाग + धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी मिला कर पीएँ। यह juice आप कई प्रकार के ले सकते हैं। पेठे (ash guard ) का जूस लें और कुछ नहीं लेना है। नारियल पानी भी ले सकते हैं। पालक  पत्ते धो कर पीस कर 100ml पानी डाल पीएँ। दुब घास 25 ग्राम पीस कर छान कर 100 ml पानी में मिला कर पीएँ। कच्चे सब्ज़ी का जूस आपका मुख्य भोजन है। 2 घंटे बाद फल नाश्ते में लेना है। फल को चबा कर खाएँ। इसका juice ना लें। फल + सूखे फल नाश्ते में लें।

दोपहर के खाने में सलाद + नट्स और अंकुरित अनाज के साथ  सलाद में हरे पत्तेदार सब्ज़ी को डालें और नारियल पीस कर मिलाएँ। कच्चा पपीता 50 ग्राम कद्दूकस करके डालें। कभी सीताफल ( yellow pumpkin)50 ग्राम ऐसे ही डालें। कभी सफ़ेद पेठा (ash guard) 30 ग्राम कद्दूकस करके डालें। ऐसे ही ज़ूकीनी 50 ग्राम डालें।कद्दूकस करके डालें।कभी काजू बादाम अखरोट मूँगफली भिगोए हुए पीस कर मिलाएँ। लाल, हरा, पीला शिमला मिर्च 1/4 हिस्सा हर एक का मिलाएँ। लें। बिना नींबू और नमक के लें। स्वाद के लिए नारियल और herbs मिलाएँ।

रात के खाने में इस अनुपात से खाना खाएँ 2 कटोरी सब्ज़ी के साथ 1कटोरी चावल या 1रोटी लेएक बार पका हुआ खाना रात को 7 बजे से पहले लें।

6.सेंधा नमक केवल एक बार पके हुए खाने में लें। जानवरों से उपलब्ध होने वाले भोजन वर्जित हैं।

तेल, मसाला, और गेहूँ से परहेज़ करेंगे तो अच्छा होगा। चीनी के जगह गुड़ लें।

7.एक नियम हमेशा याद रखें ठोस(solid) खाने को चबा कर तरल (liquid) बना कर खाएँ। तरल  को मुँह में घूँट घूँट पीएँ। खाना ज़मीन पर बैठ कर खाएँ। खाते वक़्त ना तो बात करें और ना ही TV और mobile को देखें।ठोस  भोजन के तुरंत बाद या बीच बीच में जूस या पानी ना लें। भोजन हो जाने के एक घंटे बाद तरल पदार्थ  ले सकते हैं।

हफ़्ते में एक दिन उपवास करें। शाम तक केवल पानी लें, प्यास लगे तो ही पीएँ। शाम 5 बजे नारियल पानी और रात 8 बजे सलाद लें।

8.उपवास के अगले दिन किसी प्राकृतिक चिकित्सक के देख रेख में टोना लें। जिससे आँत की प्रदाह को शांत किया जा सके। एनिमा किट मँगा लें। यह किट ऑनलाइन मिल जाएगा। इससे 200ml पानी गुदाद्वार से अंदर डालें और प्रेशर आने पर मल त्याग करें। ऐसा दिन में दो बार करना है अगले 21 दिनों के लिए। ये करना है ताकि शरीर में मोजुद विषाणु निष्कासित हो जाये। इसके बाद हफ़्ते में केवल एक बार लेना है उपवास के अगले दिन। टोना का फ़ायदा तभी होगा जब आहार शुद्धि करेंगे।

धन्यवाद।

रूबी, 

प्राकृतिक जीवनशैली प्रशिक्षिका व मार्गदर्शिका (Nature Cure Guide & Educator)

Sharda, just doing exercises does not help. It has to always be combined with other factors including a healthy lifestyle, not temporary diets. Lifestyle changes are followed all your life with consistency. Weight loss happens when the body is given a condition to shed the excess. Digestion occupies 85% of the body's resources. So you must not only pay attention to not indulging in junk which you have already started but also pay attention to having foods that are designed for the body.

When the GUT is lined with toxic waste from constipated, putrified waste, the cells also will be equally toxic. You need to first focus on ensuring that you pass regular bowel movements and then weight loss will automatically happen.

Weight loss is a beautiful side effect after starting a healthy lifestyle by ensuring that the body has as few digestion intensive foods as possible. Typically in a wrong lifestyle, we tend to carry excess weight in the form of toxins and excess fat that the body was not able to process or melt, excess rotting fecal wastes, traces of heavy metals, etc. when we consume foods that satisfy our hunger but also keeps the body less busy digesting, body starts doing a spring cleaning. If cleaning is done as a lifestyle then such exercises keeps us healthy and if we follow it like a diet, in no time the junk is back usually with a vengeance and more severity. This is exactly why most unnatural weight loss programs become successful after promising a 5 KG loss and people don't lose anything beyond that so they tend to make the money and also keep you dissatisfied. To lose weight consistently and also to maintain health one must understand how the body works and also maintain the lifestyle and not a diet.

You can start by eating healthy, juicing a lot. Once your digestion and assimilation become efficient, your body will start shedding the excess.

Losing or gaining healthy weight happens when your body and mainly your gut is in a good shape to absorb nutrients or shed the excess. The solution is the same for both the cases. Whatever is the imbalance the body decides and fixes it. A high raw whole food plant-based meal is your solution. Good sleep, exposure to the sun, exercises that help you gain healthy muscles.

Fats don’t come because you have nuts or avocado or coconut. Unless your body is ready to act on the food you eat, no food will help.

The more the body gets digestive rest from cooked and other wrong foods, it will heal u off your problems and then build your muscles after u work towards it with weights. You have to work on shedding fat and strengthening the muscles. There are no short cuts

• Start drinking only fruit and veg cold-pressed juices for 10 days. Nothing else. 3-4liters day.

• After 10 days eating just a stomach full of fruits and greens and occasional vegetables for the rest of the month and nothing else.

• Workout in the gym for 1 hr daily / do 24 Surya Namaskar daily with regular breathIng. Don't be disappointed so quickly. Exercising must be done all life with or without excess weight.

You will lose the toxins that have clogged the body. To continue a healthy diet and not gain back after that, the following is a lifestyle you can follow this.

Follow this:-

Morning on an empty stomach

• Celery juice 500 ml filtered / ash gourd juice/cucumber juice/ Green juice with any watery vegetables like ash gourd /cucumber/ridge gourd/bottle gourd/carrot/ beet with ginger and lime filtered/ tender coconut water or more pure veggie juice.

Afternoon from 12:-

• A bowl of fruits - don’t mix melons and other fruits. Eat melons alone. Eat citrus fruits alone.

• Followed by a bowl of veg. salad.

• Dinner 2-3 hrs before sleep, with Gluten-free, oil-free unpolished grains or dals 30%, and 70% veggies. This is optional and you can replace this with raw again and that’s best for you.

• Please take enema for 30 days with Luke warm water and then slowly reduce the frequency this is not a substitute for a daily nature call. Consult an expert as needed.

• Include some exercises that involve moving all your parts (neck, shoulder, elbows, wrist, hip bending, twisting, squats, knees, ankles ) along with the 1 hr of workout. Focus on weight training

• See if u can go to the morning sun for at least 30 mins. in a day.

• Ensure that you are asleep between 10 pm-2 am which is when the body needs deep sleep.

What to Avoid:-

• Avoid refined oils, fried food, packaged ready to eat foods, dairy in any form including ghee, refined salt, and sugar, gluten, refined oils meat eggs fish coffee tea alcohol, oils in any form.

• Avoid mental stress by not thinking about things you cannot control. The present is inevitable. The future can be planned. Stay happy, happiness is only inside yourself. The world around you is a better place if you learn to stay happy inside yourself. Reach us if you need more help in this area. Emotional stress can cascade the effects. Thank your body and love it

If you want to reach me and go through a guided step by step relief from all your problems, then click here to reach me

https://rzp.io/l/1LR1mH1

Be blessed.

Smitha Hemadri (educator of natural healing practices)

Hello Sharda,
 

If you are used to the timings and it does not change frequently, then it will not cause much problem. For weight loss, gymming is not the only solution. Along with exercises, you also need to focus on the overall routine that you are following and food that you are taking.

Weight loss means losing those extra fat layers which are accumulated in different parts of the body. 

Diet that should be followed: 

• Choose foods that are healthy for the body and also are easily digestible by the body.
• Never skip your meals, especially breakfast. 
• Take heavy breakfast .
• Always eat plant based, raw food.
• Take warm water with honey or lemon the first thing in the morning.
• Take salads, sprouts, nuts as they will add nutrition to the meals and also help in the proper gut movement. 
• Also, take fresh fruits and vegetables in your diet.
• Use coconut oil for cooking or cook oil free. 
• Replace white sugar with brown sugar or if possible avoid sugar as much as you can. 
• Have coconut water. 
• Increase your fluid diet and have freshly prepared fruit juices. 
• Take whole grains like oats, barley, millets.

Foods to avoid:

• Avoid tea, coffee and other caffeinated drinks.
• Say no to refined oil. 
• Avoid chocolates. 
• Avoid dairy foods like milk, butter, curd and cheese.
• Avoid animal foods .
• Avoid carbonated drinks. 
• Avoid junk foods, spicy and oily, deep fried items.
• Avoid processed foods and packaged food products. 
• Avoid maida and its products .

Exercise: 

• Exercising at the right time and in the right way is important. 
• Include yoga in your routine.
• Perform yoga and exercises early in the morning to get best results.
• Start with suryanamaskar as it is the combination of 12 asanas and effects many muscles of the body.
• Chakra asana, paschimottan asana, padahasta asana are also very effective in losing weight. 
• Kapalbhati performed for 5-10 minutes regularly for a month also results in weight loss .

Sleep:

• Sometimes stress or lack of sleep also results in weight gain or obesity. 
• So having a good quality sleep is also very important .
• Take atleast 7-8 hours of sleep in fixed time. 
• Don't use any electronic devices 1 hour before sleeping for getting a good quality sleep.

Thank You.

Hi, 

• Include lots of raw vegetables, fruits, nuts, and seeds. They all contain essential vitamins and minerals for the normal functioning of the body. They contain fiber which would help you get rid of both constipation and also assist in weight loss. Fibre gives a feeling of satiety and fullness.
• Avoid excess of teas, coffee. This also triggers the production of cortisol. Which in turn signals the body that there is some kind of stress and danger.
• Exposure to sunshine and proper rest and sleep are also of prime importance. They release happy hormones. Apart from this Vitamin D from the sun is essential for many functions in the body.
• Manage stress either by some physical activity or deep breathing. This calms the body down. This helps the body to understand that there is no urgency and it can repair and heal.
• Adequate sleep. The body repairs and heals during sleep.
• Apart from the above-chewing food slowly and avoid distraction from electronic gadgets while eating is equally essential.

You could also read the blog on the circadian rhythm of the bodyhttps://www.wellcure.com/body-wisdom/15/circadian-rhythm-of-the-body

You could also take help from any of the health coaches to help you onhttps://www.wellcure.com/body-wisdom/339/nature-nurtures-program-wellcure-your-natural-health-coach

Wishing you Good Health Always!

Thank you

Regards

Agreed shift is an issue, but If you have got used to it and it does not change every 15 days then with a good routine you can try to manage. 

I was in a shift based job too very early in my career. Impacted my health too. But energy drain from such things can be compensated by not draining when it comes to food and other aspects. 

Once you clean your insides, you will sleep irrespectively. 

Weight loss is a beautiful side effect in a healthy lifestyle when the body has to deal with less digestion intensive foods as possible. Typically in a wrong lifestyle, we tend to carry excess weight in the form of toxins, excess fat that the body was not able to process or melt, excess rotting faecal wastes, traces of heavy metals etc. when we consume foods that satisfy our hunger but also keeps the body less busy digesting, body starts doing a spring cleaning. If cleaning is done as a lifestyle then such exercises keeps us healthy and if we follow it like a diet, in no time the junk is back usually with a vengeance and more severity. This is exactly why most unnatural weight loss programmes become successful after promising a 5-10 KG loss and people don't lose anything beyond that so they tend to make the money and also keep you dissatisfied. To lose weight consistently and also to maintain health one must understand how the body works and also maintain the lifestyle and not a diet.

You may have targets, but the body has its own way of working. It won't attempt to target only weight loss based on your targets. You must focus on not only losing weight but replacing all your fat with muscles. Looking unhealthy and fat vs looking muscular and strong are 2 different things. Like I said, weight loss is a side effect. If you attempt at only losing weight, then your approach will be faulty and you won't lose beyond the easy wins.

You can start by eating healthy, juicing a lot. Once your digestion and assimilation becomes efficient, your body will start shedding the excess.

Losing or gaining healthy weight happens when your body and mainly your gut is in a good shape to absorb nutrients or shed the excess. The solution is the same for both cases. Whatever is the imbalance the body decides and fixes it. High raw whole food plant-based meal is your solution. Good sleep, exposure to the sun, exercises that help you gain healthy muscles.

Fats don’t come because you have nuts or avocado or coconut. Unless your body is ready to act on the food you eat, no food will help.

The more the body gets digestive rest from cooked and other wrong foods, it will heal u off your problems and then build you muscles after u work towards it with weights. You have to work on shedding fat and strengthening the muscles. There are no short cuts

• Start drinking only fruit and veg cold-pressed juices for 10 days. Nothing else. 3-4 lts a day. Avoid fruit juices, drink vegetable juices and green juices, banana stem juice, tender coconut etc
• After 10 days eating just stomach full of fruits and greens and occasional vegetables for the rest of the month and nothing else.
• Workout in a functional gym for 1 hr daily / do 24 Surya Namaskar daily with regular breathIng.

You will lose the toxins that have clogged the body. To continue a healthy diet and not gain back after that, the following is a lifestyle you can follow this.

Follow this:-

Morning on empty stomach

• Celery juice 500 ml filtered / ash gourd juice/cucumber juice/ Green juice with any watery vegetable like ash gourd /cucumber/ridge gourd/bottle gourd/carrot/ beet with ginger and lime filtered/ tender coconut water or more pure veggie juice

Afternoon from 12:-

• A bowl of fruits - don’t mix melons and other fruits. Eat melons alone. Eat citrus alone
• Followed by a bowl of veg salad
• Dinner 2-3 hrs before sleep, with Gluten-free, oil-free unpolished grains or dals 30% and 70% veggies. This is optional and you can replace this with raw again and that’s best for you.
• Please take enema for 30 days with Luke warm water and then slowly reduce the freq. this is not a substitute for daily nature call. Consult an expert as needed
• Include some exercises that involve moving all your parts (neck, shoulder, elbows, wrist, hip bending twisting, squats, knees, ankles ) along with the 1 hr of workout. Focus on core / CrossFit / strength and cardio with some functional 
• See if u can go to the morning sun for sometime in a day 30 mins at least.
• Ensure that you are asleep between 10-2 ( when possible ) which is when the body needs deep sleep.
• Ensure 3-4 lts of juices and water per day 
• Fruits for break fast will heal your constipation issues and hydration too

What to Avoid:-

• Avoid refined oils, fried food, packaged ready to eat foods, dairy in any form including ghee, refined salt and sugar, gluten, refined oils meat eggs fish coffee tea alcohol, oils in any form
• Avoid mental stress by not thinking about things you cannot control. Present is inevitable. Future can be planned. Stay happy. Happiness is only inside yourself. The world around you is a better place if you learn to stay happy inside yourself. Reach us if you need more help in this area. Emotional stress can cascade the effects. Thank your body and love it

Be blessed.

Smitha Hemadri (Holistic lifestyle coach)

Hi. Pls explore if you would like to join our online guided sleep and stress program. It begins tomorrow, 28th Feb.

Regds
Team Wellcure