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Continuation of part one....Unlocking Vitality: Embracing Naturopathy for a Healthier Life (Part -1)
Classification of fasting
1.According to duration
- Short; 2-5 days mainly with water and fruits
Intermittent; 1-2 days with sathvika diet
- Long-more than 10 days
The duration of the fast depends upon the age of the patient, the nature of the disease and amount and type of drugs previously used.
2.According to condition
- Healthy person
- Acute illness-fast till disease subsides
- Chronic illness-short fast at regular intervals(positive foods)-upto 3-5 days
3.Depending upon the purpose of fasting(political, religious, therapeutic)
4.Depending on the method of fasting
- Dry fasting-without drinking water
- Pure water fasting-for acute disease
- Juice fasting
- alkaline-in kidney disorder, diabetes
- Fruit fasting-weak person
- mono- diet fasting-only one type of diet in meal
Safest fasting;
- But the best and the safest way of fasting is the lime juice fasting.
- Before fasting, the bowel should be completely empty. Rest is advised during fasting.
- Fasting is more comfortable in warm weather.
Break the fast;
One should break the fast with juice, vegetable juice, soup, and fruits.
One must ensure that he/she eats slowly and chew the food thoroughly.
Do not overeat after fasting as it takes several days for the gradual change to the normal diet.
Nature diet
Ahara(food) is one of the three pillars of ayurveda; the other two being sleep and regulated sexual life.
Taste as an indicator of health effects. One of the ways of food classification in Ayurveda is based on rasa(taste).There are six major tastes according to ayurveda, viz, sweet, sour, salty, pungent, bitter, and astringent.
Diet therapy
Helps eliminate and cleanse the body, revitalize it and improve the health.
"Man is what he eats"
Diet in naturopathy
Diet is one of the necessary components in managing diseases. Eating natural foods has a cleansing and purifying effect on our body and also helps in warding off diseases. Promotes and encourages natural food, the food must be consumed essentially in natural form. Consumption of raw food as compared to cooked food.
Food carries alkaline elements in a natural form that if consumed may have a remedial value to cure the disease and nourish the consciousness. Body must consist of 20% acidic, cooked food and 80% alkaline food items, uncooked foods. Acidic food builds up greater levels of toxic waste in our body, which makes our body prone to various ailments.
Diets are divided into three categories;
- Eliminative diet: Juices and soups are come under eliminative diet. This includes, but is not limited to, lemon juice, citric fruits, tender coconut water, vegetable soups, buttermilk, and wheat grass juice.
- Soothing diet: Examples of soothing foods are fruits, salads, steamed vegetables, sprouts, vegetables chutney etc.
- Constructive diet: Food such as wholesome flour, unpolished rice, little pulses, sprouts, yoghurt etc. come under this group.
Positive foods;
- Fruits 🍎🍏🍐🍒🍓🍇🍍
- Vegetables 🍆🍅
Negative foods;
- Cereals 🌾
- Grams 🍲
- Nuts 🥜
- Milk 🥛
- Eggs 🥚
There is no better food on this earth than the fresh fruits;
Fruit and vegetables a day can help us to stay healthy. Great source of antioxidants, vitamins, and minerals. Make a good healthy, handy and sometimes cheap snack. Help to prevent constipation due to their high dietary fiber content. May reduce risk of cancer, heart disease and stroke.
Fruit is an excellent source of minerals, vitamins and enzymes. It is easily digested and exercise a cleansing effect on the blood and digestive tract. It contains high alkaline properties a high percentage of water and a low percentage of proteins and fats. The organic acid and high sugar content of fruit has immediate refreshing effects.
Fruit is at best when eaten in the raw and ripe states. In cooking, it loses portions of the nutrients salts and carbohydrates. It most beneficial when taken as a separate meal by itself, preferably for breakfast for in the morning.
Vegetables;
Vegetables are an extremely rich source of minerals, enzymes and vitamins. Faulty cooking and prolonged careless storage, however destroy these valuable nutrients. Most vegetables are therefore best consumed in thie natural raw state in the form of salads.
Protein: Milk and Dairy;
Milk is mucus forming food. Fresh raw milk can be taken by a healthy individual in moderate quantity as a substitute to meal. Excess of intake of milk is not good for health.
Seeds, nuts and grains;
These are the most important and the most potent of all foods and contain all the important nutrients needed for human growth. Contain the reproductive power that is of vital importance for the lives of human beings and health. Millet, wheat, oats, barley, brown rice, beans and peas are all highly valuable in building health. Wheat, mung beans, soya beans make excellent sprouts. Sunflower seeds, pumpkin seeds, almonds, peanuts and soya beans contain complete proteins of high biological value.
Honey;
The sugar content of honey is high, but its health protective benefits are high. So honey should be recommended but at very low doses.
Animal proteins;
Such as egg, fish or meat are not mandatory in the diet because they may have a detrimental effect on the healing process. Many complementary practitioners believe that a high animal protein intake is harmful to health and may be responsible for many of our common ailments.
Not all fats are bad for you.
Among fats, vegetable oils are better than animal fats. Hydrolyzed oil are worst as they are artificially converted into saturated fats in presence of chemicals called catalysts.
- Saturated fat-animal products
- Trans-cakes/biscuits(blood cholesterol)
- Monosaturated fat-olive/rapeseeds oils, avocados
- Poly-saturated fat-sunflower/corn/sesame oil(blood cholesterol)
Omega 3
EFAs are essential fatty acids that our bodies cannot produce, thus we must acquire them from our food.
Plant sources-linseed and walnut oil, berries, hemp seed, leaf greens, winter squash, flax seeds, chia seeds.
How to reduce saturated fat intake;
Instead of frying and roasting, try grilling, boiling, steaming or poaching. Cutting off all visible fat, removing poultry skins. Use an olive based or low fat spread instead of margarine. Choose lower fat dairy products. Keep hidden sources of saturated fat to a minimum( biscuits, pies etc).
Salt is falling, all around us.
Consuming too much salt in our diet can lead to high blood pressure, risk of heart disease and stroke. Lots of foods have hidden salt(check labels).
Recommended: Adults should not consume more than 5g of table salt per day, children up to 6 years of age only 2-3g.
75% of salt is hidden in food already. Ready meals, soup, sauces, cereals, crisps, stock cubes, processed meats, smoked fish.
Tips to reduce salt intake;
Don't add during cooking or at the table. Use herbs and spices spices or lemon juice.Look at labels, check for lower salt varieties. Ask in restaurants for no salt.2 weeks without salt-taste receptors can adjust, so stick with it.
Sugar;
Sugar, particularly white sugar, is a sweet poison. Sugar is one thing which we can safety exclude from our diet. "How much sugar do we need?" Women should aim to consume no more than 3-4 teaspoons(12-16g)/d
Children age 8-18- no more than 5-6 tsp(20-24g)/d.
Meal pattern;
Regular balanced meals are recommended. Missing meals may result in higher quantities of high energy foods being craved and consumed. Meal times are a good opportunity to get the family together. "Breakfast is the most important meal of the day". Break the fast! People who consume a fortified breakfast cereal tend to have higher intakes of vitamins and minerals.
Incompatible food and diet;
One should eat acids and starches in separate meals. One should eat proteins and carbohydrates in separate meals. Only one concentrated protein should be eaten in one meal. Proteins and acids should be consumed in separate meals. Fats and proteins should be consumed in separate meals. Sugar and protein should be consumed in separate meals. Solid and liquid foods should not be eaten together in a meal(leads to delay digestion).Drinking water along with the meals contraindicated. Half the meal should consists of salads/raw foods.
Summary
Hopefully now you feel informed about what a 'healthy lifestyle' means and are able to identify health behaviours you could incorporate into your lifestyle.
Eat sensibly, choosing a range of foods in the correct proportions.
Move often.
Drink moderately.
If you smoke, try to stop!
Thank you !