Each one of us wants to rule theworld. Everybody wants to becomehealthy and prosperous. Each one of ushas a desire to look smart. A fat personwants to become shm or a thin personwishes to gain weight. The question is"where is the time and how to hegin?"The real problem is the schedule andlifestyle we pass by in day-to-day life. Inthis article we aim to provide a few exclu-sive herbal formulations to regain vital-ity, physical fitness and energ\'.

The human body functions withvigour and alertness to meet physicalstresses. Physical fitness includes muscu-lar strength, cardio respiratory integrityand general alertness - signs of a healthybody. Jogging, running, swimming, danc-ing, cycling and brisk walking are neces-sary to maintain physical strength andvitality. Healthy individuals can plantheir own exercise programmes. One cancontinue exercising until discomfort isexperienced, circulation seems inade-

quate, or fatigue influences performance.People with health problems caused byheart attacks, strokes and illness shouldconsult their physician before doing anysort of exercise.'

The Urban Life and FitnessUrban life is always different from

that of rural. Hectic, stressful schedulesare almost always partially to blame forthe extra weight gain. Working profes-sionals, students and housewives have somany reasons to explain why they are notable to exercise or why they don't findtime to visit a gym multiple times eachweek? According to Deepti Mehta, 23year-old software professional, "I have avery hectic lifestyle and I cannot reallyafford time to go for a walk, therefore, Ihave my own g>-mnasium and I do regularexercises". Shetal Vora, 32 year-old inte-rior designer, emphasizes more on joiningany physical fitness centre. "Once you joina health cluh and make it a habit, you do

not skip exercise," says Shetal. She adds,"Your physical fitness trainer should bewell-versed and helpful, if you are toachieve great fitness soon". JitendraPrajapati, a 21 year-old college studentfirst joined physical fitness training campin the summer but has now joined afitness cluh permanently. He admits,"Exercise and physical fitness is highlyimportant these days. It not onlyimproves your look but it enhances yourconfidence too". Amit Shah, a job profes-sional aged 37 from Ahmedabad. reducedhis weight by three kilos in two monthsand is really excited with the results he isseeing. On the other hand, SudarshanRao, 24 year-old working professionalwho was considered underweight startedgaining weight. Some exercises, a regulardiet and few herbal formulations havehim looking great now.

"I do not recommend synthetic andchemical health boosters to my customers.Regular exercise, a balanced diet and

46 POSITIVE HEALrH February 2006

herbal supplements are in my menu card",says physical trainer (and co-author)Manish Pandya. Remaining physically fitis a challenge in the current junk food era.One has to avoid oily and buttery stuff.Natasha Singh, 21 year-old collegestudent was fond of fast food and all ofsudden started gaining weight. Now she isreally serious to regain her physicalfitness and has joined a fitness group.

Awareness of physical fitness amongurhan youth is appreciable. There is aneed to give them proper direction. Theymust know the good and bad ahouthealth. Proper food supplement intakeand regular exercises are the only wayfor urban people living a hectic lifestyle.

Diet an Important Factor

ProteinsProteins found in foods such as eggs,

milk, meat, fish and poultry, are consid-ered complete proteins for containing allof the important amino acids, whereasamino acids found in vegetables, grains,and beans, lack one or more of the essen-tial amino acids. The plant-derivedproteins can be combined to provide all ofthe essential amino acids. So when eatentogether, these foods provide a completesource of protein. Non-vegetarian peoplecan meet their protein needs with dietsrich in grains, dried peas and beans, rice,nuts and soybean products, etc. An aver-age-sized man should eat 57 grams ofprotein daily.

Saturated Fat and CholesterolPeople love to have creamy food-stuff

in their regular diet, but they do not knowhow harmful fat is for their health.Directly or indirectly, we involve fat andcholesterol in our daily life. If we don'thave any cholesterol in our diet therewon't be any problem as the liver, and to alesser extent the small intestines, manu-facture all the cholesterol we require.Saturated fatty acids found in foods shouldmake up no more than ten percent of aperson's total calorie intake each day.

Vitamins and mineralsVitamins and minerals are found in a

wide range of foods, but some foods arebetter sources of specific vitamins andminerals than others. For example,oranges contain large amounts of vitaminC and folic acid, but very little of the othervitamins. Milk contains large amounts ofcalcium but no vitamin C. Sweet potatoesare a rich source of vitamin A, but white

potatoes contain almost none of this vita-min. Because of these differences in vita-min and mineral content, it is wise to eata wide variety of foods.̂

It is, therefore, advised to take a widerange of food to maintain physical fitness,vigour and vitality.

Recommended diet• Vegetables, especially dark-green

leafy and deep-yellow vegetables,such as spinach or carrots;

• Fruits, such as melons, berries andcitrus ones, or juices, such as orangesor grapefruits;

• Meat, poultry, eggs, fish and driedbeans (for example, navy, kidney orblack), especially products low in fat,such as lean meat and poultryprepared without skin;

• Dairy products, such as milk, yogurtand cheese, especially low-fat or fat-free dairy products;

• Grains, especially whole grains, andlegumes, such as lima beans or greenpeas.

An Experience among the TribesWhile staying in Central India, co-

author Deepak Achar>-a used to visitPatalkot Valley quite often. Patalkot is adeep valley surrounded by hills in theheart of the Satpura hills of MadhyaPradesh in India. The Gond and Bhariatribes in this valley have been practising atraditional medicine system for curinghundreds of common and uncommon healthdisorders. They are dependent upon herbsfor medication and health fitness. Acharyanoticed tribes walking long distancesaround the hills so frequently that onecannot even imagine. They had to walk

across the hills to reach from one village toother but they never looked tired. Theygrow natural herbs and vegetables, i.e.maize {Zea mays), jowar {Sorghaniuulgare), udad (Phaseolus inungo), kutki(Picorrhiza kurrova). wheat {Triticumaestivum), etc. They cook herbs which havemedicinal properties. Grain powder ofmaize (Zea mays), jowar (Sorghumuulgare). bajra {Pennisetum glaucum), kodo{Paspalum scrobiculatum), chana (Cicerarietinum), kulthi {Dolichos biflorus), etc.,are prepared in the home itself. They mixall the powders and prepare roti (chapati).They cook bhaat everyday with heir meals.They also cook or take rice {Oryza sativa),kodo, kulthi, bhadli {Panicum pilosum).They consume a variety of dietary stuff tostay healthy and active and live longer.

Why don't people living in urbanareas stay healthy like these tribalpeople? Why can't we be so alive andactive? Why do we feel exhausted after alittle exertion? Climatic conditions, pollu-tion and an hectic life routine may be ananswer to this, but is not a satisfyingexplanation. It all depends on one's lifestyle and work schedule.

Traditional Practices of the TribesCo-authors Acharya and Sancheti

documented a few important indigenouspractices of the tribes of Central andWestern India, If followed in a systematicway, these practices will certainly helpreaders improve their health andlifestyle.

For reducing weight• Mint (Mentha arvensis) is a very bene-

ficial culinary herb for losing weight.Chutney of green mint with some

POSITIVE HEALTH February 2006 47

simple spices can be taken with meals.Mint tea also helps. Spices like dryginger {Zingiber officinale), cinnamon(Cinnamomun zeylanicum), blackpepper (Piper nigrum), etc., are goodfor reducing weight. Regular intake ofcarrot {Daucus carota) works well withbody weight reduction. Vegetables likebitter gourd {Momordicacharantia)and drumstick (Moringaoliefera) are useful in losing weight;

• Honey is an excellent home remedyfor obesity. One should start with asmall quantity of about 10 grams or atablespoon, taken with hot waterearly in the morning. A teaspoon offresh lemon (Citrus limon) juice mayalso be added;

• Fasting on honey and lime-juice ishighly beneficial in the treatment ofobesity without the loss of energy andappetite. Take this formulationseveral times a day at regular inter-vals. Raw or cooked cabbage (Brassicaoleracea var. capitata) inhibits theconversion of sugar and other carbo-hydrates into fat. Hence, it is of greatvalue in weight reduction. The gum ofguggul (Cotnmiphora mukul) is a goodchoice for the treatment of obesity;

• Hariom Bharti, a bhumka (localhealer) in Patalkot suggests thefollowing formulation for obesity:Powder of chebuhc myrobalan(Terminalia chebula) fruits (Vh tbsp),belhric myrobalan (Terminalia bellir-ica) fruits (l'A tbsp), Indian goose-berry (Emblica officinalis) fruits (onetbsp), three-leaf caper (Crataevanurvula) bark (2'h tbsp), Mexicansandbur (Tribulus terrestris) fruits(2'/2 tbsp) and ginger (Zingiber offici-nale) rhizome (one thsp) is preparedand mixed. One teaspoon is takentwice a day. It is very effective.

For gaining weightIf you are underweight and want to

gain weight to look fit and fine, here area few herbal practices:

• Eat banana (Musa paradisiaca) withcurd or milk. Taken thrice a day ithelps you gain weight. Date palmfruits (Phoenix sylvestris), wild anjeer(Ficus hispida). Almondette(Buchanania lanjan) boiled in milk isquite nourishing for those who areunderweight;

• White muesli (Chlorophytum borivil-ianum) root powder, Indian ginseng(Withania somnifera) root powder andpomegranate (Punica granatum) seedpowder mixed together and takenthrice a day tones your body andhelps in gaining weight.

For remaining vital and energeticIf your body type is average and you

maintain a good physique, it is importantfor you to remain like this forever, Trihesin Patalkot and Western India preparedrugs in the following formulation.According to a local healer, ChaitramBharti from Patalkot, Madhya Pradesh,these formulations are effective onlywhen taken without any irregularities.He prescribes three basic formulations forbetter health and toning the body:• Powder of ginger (Zinziber officinale)

root (one tbsp), long pepper (Piperlongum) fruits (one tbsp), Indiangooseberry {Emblica officinalis) fruits(three tbsp), chebulic myrobalan(Terminalia chebula) fruits (IV2 thsp),gulancha {Tinospora cordifolia) stem(l'/a tbsp), senna (Cassia senna)leaves (one tbsp) and mint (Menthapiperita) leaves (one tbsp);

• Powder of asparagus (Asparagus race-mosus) roots (two tbsp), Indianginseng (Withania somnifera) roots(two tbsp}, Indian gooseberry (Emblicaofficinalis) fruits (lVa tbsp), Blackcatnip (Phyllanthus niruri) leaves (onetbsp), wild indigo (Tephrosia purpurea)leaves (once tbsp). Licorice(Glycyrrhiza glabra) roots (l'/a tbsp),Mexican sandbur (Tribulusterrestris) roots (Vh tbsp),Indian spider plant(Chlorophytum arundi-naceum) roots (IV2 tbsp)and spinach (Spinacea oler-acea) leaves (one tbsp);

• Powder of Asparagus race-mosus roots (one tbsp),Withania somnifera roots(two tbsp), Glycyrrhizaglabra roots {one tbsp),Emblica officinalis fruits(Vh tbsp), Tribulusterrestris roots (one tbsp).

Vidarikand (Vueraria tuberose) roots(one tbsp), Indian pennywort (Centellaasiatica) leaves (one tbsp), arjun(Terminalia arjuna) bark (r/2 tbsp).About one tablespoon powder should begiven to the patient twice a day afterlunch and dinner with water.

Concluding RemarksIf you have not been active, start

doing exercises slowly. Choose somethingthat fits into your daily life. Select anactivity you like, or try a new one.Activities such as dancing, swimming, orhiking can be fun. Ask a friend to exer-cise with you, or join a group. Make timein your day for physical activity. If theweather is bad, try an exercise show onTV, watch an exercise tape, walk in themall, or work around the house, Controlyour eating habits, do regular exercise,and start avoiding the causes of weightgain. It will certainly help you to achievewhat you really want to 'Rule the World',

AcknowledgementAuthor Acharya wants to acknowl-

edge bhumkas of Patalkot (Chaitram

48 POSITIVE HEALTH February 2006

Bharti, Tekchand Bharti, Radheshyam Bhalavi, Hariora Bhartiand all the tribes of the valley who shared their valuable infor-mation and provided support during my research. We are grate-ful to VYAYAM health club members for their valuablefeedback,

References1, Ulrich C. Physical fitness, Microsoft.® Encarta.®) Online Encyclopedia, 2005.

2. Worthington-Roberts B, Human Nutrition. Microsoft.® Encaria,® OnlineEncyclopaedia. 2005.

About the AuthorsDr Deepak Acharya is a botanist who worked among the

tribes of Central India, He is currently involved in HerbalResearch, He has written 30 research papers and more than125 popular articles in various scientific journals, magazinesand newspapers. You canvisit his website http://dracharya,tripod.com or contact him viadeep_achary a@rediffmail.com.

Garima Sancheti is a research scholar, working in the fieldof Radiation and Cancer Biology at the University of Rajasthan,Jaipur, India. She has to her credit various research papers inscientific journals as well as articles on the web. She can becontacted via garimasancheti@rediffmail.com.

Manish Pandya is a physical trainer and CEO of VYAYAM,the fitness club in Ahmedabad, Gujarat, India. He is a Food andNutrition expert who has been in this field for the past eightyears. He can be contacted via fitvyayam@yahoo,co.in

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