Natural Health & Weight Control
By: Vidya Sagar Garg
Introduction
Weight loss
 Disease Control
 Cleansing of body, mind,
and soul
 Good health

Introduction (cont.)
An average person carries about 5 pounds of
waste at all times. Going once definitely does not
cleans the body, especially when one eats two or
more meals a day. Hence, special attention is
required for proper cleansing.
Life Sources
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Water
Food
Air
Exercise
Water
Water is the nectar of life, and an essential
factor for natural health and weight control.
Fresh or room temperature water cleanses
better than cold water.
One needs to drink about 80 or more ounces of
water a day. Each time drinking from a 16 ounce
glass of water helps achieve this goal.
Food
Light, vegetarian food is suggested. Morning till
lunch every effort should be made for cleansing:
Drink a warm cup of water with fresh lime juice and a
spoonful of honey.
 Eat citrus fruit when hungry.
 Drink plenty of water.
 Eat only when hungry.
 Do not hold even the slightest pressure, go as often as
needed and sit as long as needed.

Air
Air is the breath of life. The Sanskrit word for air is
“Pran,” meaning life. Deep into chest and lungs
breathing is vital for a healthy body:
1.
2.
3.
4.
5.
6.
7.
Deep breathing should not be done with a full stomach.
Sit down in a clean and calm place.
Straighten out neck, shoulder, and the spine.
Always breath through the nose.
Breath out all the way while tucking your tummy in and hold as long as
you can, without excessive force or discomfort.
Breath in as much as you can and hold as long as possible without
excessive force or discomfort.
Release the air and breath normally.
Do the above 5-7 steps 3-21 times a day, based upon your stamina and
time.
Exercise
Exercise is very important for the body, but excessive
exercise harms the body.
 Exercise only up to ½ of your body limit. More than that
could be harmful.
 During exercise you should breathe through your nose
when you find it necessary to breathe through your mouth
you have reached your half of the limit.
 Another way to know if you have reached ½ of your limit
is when underarms, head top, nose, hand joints, and feet
begin to perspire.
 After reaching ½ of your body limit, just slow down so
you don’t go over.

Exercise (cont.)
When it comes to exercise always remember S²
S = Stretch
S = Sweat
Combination of walking, jogging, yoga, pranayama,
or other forms of exercise can help achieve the
above.
The Body’s Digestive System
1.
2.
3.
4.
After eating, food is churned and digested.
Then the food passes through the small intestine where
all the juices are extracted for the body.
Then the remaining food passes through the large
intestine, to be discharged.
The whole process takes about twenty hours to complete
for each meal. If the waste does not discharge in twenty
hours, it harms the body by producing gases and other
intoxicants.
The Body’s Digestive System –
Timetable
Organ
Uses
Size
Time
Stomach
Churns and
digests
Varies
4.5 hours
Small
Intestine
Extracts
juices
22 ft
4.5 hours
Large
Intestine
Discharges
5 ft
11 hours
20 hours
total time
Reasons for Constipation
1.
2.
3.
4.
5.
6.
7.
8.
9.
Holding the pressure
Irregularity in meals
Sleep disturbance
Rushing while on the toilet
Postponing the pressure
Not consuming enough
water
Mental stress
Intoxication
Overeating
10.
11.
12.
13.
14.
15.
16.
17.
Eating when not hungry
Not eating enough
Eating food without fiber
Not chewing enough while
eating
Eating unhealthy food
Taking medicine for
constipation
Shallow breathing
Lack of exercise
Bowel Movement
One needs to go at least 3 times a day. After every 20
hours of each meal, one needs to go. Anything less than that is
considered constipation. Constipation is the root cause of
weight gain or loss, and many diseases and sicknesses. For
proper bowel movement, one needs to do the following:
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Do not hold even the slightest amount of pressure.
Do not use excessive force.
Relax and sit on the seat for 10-15 minutes.
Normally it comes in 2 installments.
Sometimes pushing on the left side of the stomach with a hand
helps to release the flow.
Things To Remember
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Until your body is clean from one meal (i.e. breakfast, lunch, or dinner)
try not to eat the same meal again.
It takes about 20 hours for a meal to digest and release.
Keeping more than one meal of the same kind in the body spells
constipation.
Every bite of food should be thoroughly chewed before swallowing.
Drinking water from a 16 ounce glass helps achieve the daily
recommended water intake.
Drink juices and mixture of warm water with honey and lime in 10 ounce
servings.
Eat fruit as a snack between meals.
Keep a set meal time for each meal.
Plan ahead and eat accordingly to be hungry at your meal time.
Eat sensibly. Avoid chemicals, highly processed food and harmful drinks.
It is very important to eat, since bowel movement occurs only when the
next meal is eaten and digested.
Food To Cure Constipation
People over the age of 40 should minimize the
consumption of beans and lentils.
 Prefer whole wheat products over rice.
 Eat rice with bran.
 Drink twice a day 1 ounce of cracked wheat – soak an
ounce of cracked wheat in 5 ounces of milk for 2 hours
prior to drinking.
 Always consume the water from boiled vegetables.
 Consume 125 grams of raw vegetables (salad), and 500
grams of cooked vegetables.
 Consume seasonal fruits. Almost all fruits have a lot of
fiber which is a good source to cure constipation.

Food To Cure Constipation (cont.)
 Milk/yogurt
may be consumed depending upon it’s
favorable effect on one’s body.
 Small portions of oils (i.e. butter, oily nuts) are
also beneficial.
 Less fiber vegetables (i.e. potatoes, sweet potatoes,
and zucchini, etc.) should be consumed along with
other vegetables.
Curing Severe Constipation
In extreme cases an enema, juice, and milk diet
becomes very important:
3.
Drink only juices (orange, tomato, spinach) for 4-5 days.
Juice extracted from 1 pound of spinach is an excellent cleanser
during juice days.
After juice start drinking 1% milk for several days as follows:
4.
Day 1
Day 2
Day 3
Day 4
Day 5
64 oz.
80 oz.
96 oz.
112 oz.
128 oz.
Take enema twice a day during this time.
1.
2.
Day 6
144 oz.
Portions/Fasting
Portions
The recommendation is to fill up stomach ½ with
food, ¼ with water, and ¼ leaving empty for air to
pass through.
Fasting
One day a week fasting is good for intestine and
colon. During fasting you must drink plenty of
water. During this time, taking enema is highly
recommended.
Healthy Body:
Large intestine - in
the morning before
the toilet.
Breakfast
Lunch
Dinner
Healthy Body:
Large intestine – after the
toilet and after the
breakfast.
Breakfast
Lunch
Dinner
Not So Healthy Body:
Large intestine – with
two days of meals.
Breakfast
Lunch
Dinner
Unhealthy Body:
Large intestine – with
several days of meals.
Breakfast
Lunch
Dinner
Enema
Enema is very important to cure constipation.
If it does not cleans by taking it one time, it can be
taken a second or third time as well. The best time
to take enema is in the morning after the bowel
movement. If you need enema for several days,
take it at night before bed time. It will help in a
good nights sleep along with other benefits.
Process of Enema
1.
2.
3.
An enema pouch can be purchased from the drug
store.
Drink 16 ounces of warm or fresh water before
taking enema.
Do not eat or drink anything within 3-4 hours
except water.
Water Preparation
1.
2.
3.
4.
Water intake should be as much as one feels
comfortable.
Water temperature should be as hot as the hands can
bear. Hot water cleanses better.
Take 3 quarts of water, add 1 ounce of strained lime
juice, 1 ounce of honey, and ½ ounce of salt to the water.
Before taking enema, release some water from the bag
in order to take out the air from the tubing.
Taking Enema
1.
2.
3.
Hang the water pouch at no more than 4 feet
high. Higher than that makes the water go in
faster which causes pressure sooner.
Put some Vaseline or oil on the tube before
inserting it into the rectum. After enema wash
the tube with soap and water.
You can lay down on your back or bend over on
your knees and elbows.
Enema-Miscellaneous
If you feel bowel movement pressure in the middle of
taking enema, one should take it again if you do not feel
enough clean.
 After taking enema it is good to wait for 3-4 minutes and
turn from left to right before using the toilet.
 It should take you 8-10 minutes to take 3 quarts of water.
 You may need to go a second time for total cleansing.
 Normally taking enema once a day is enough, but in rare
conditions you may need to take it twice.

Enema-Miscellaneous (cont.)
Make sure the toilet is very near to where you take enema.
 Along with other exercises, enema is very helpful for a
pregnant women before giving birth.
 Taking a shower after taking enema is good for the body.
 Wait 3-4 hours after eating to take enema.
 It is very important to take enema during a fast. Fasting is
harmful without enema. Fasting becomes easier by taking
enema. During fasting there is no food pressure to cause
bowel movement, therefore, the waste releases poisons in
the body which cause discomfort.

Other Cleansing Options
 Hot
water pad on the stomach.
 Mud pad on the stomach.
 Ice pad on the stomach.
 Hot/Cold hip bath.
 Steam bath.
 Daily walks.
Use of Mud for Constipation
To cure constipation from the root; the right amount of
food, sleep, and exercise are most important. But for
external help, enema, mud and hip baths are also used.
When the waste stays in the colon for several days, it
causes heat and begins to smell. Because of heat and its
reaction, waste becomes hard and over dried making it
hard to pass through. Mud cools the surrounding areas,
stiffness caused by heat gets released, and the colon gets
the movement.
A mud pad as well can be used on an injury, head
heaviness, stomach ache, pimples, etc.
Hip Bath
A hip bath is very important in water cure for
constipation. It affects the colon. Water cools the
surroundings areas, the chill from the water helps the
dead, stiff colon come to life and start its action to discreet
waste.
Fill up a bathtub with coldest bearable water. When
sitting in it the water should come up to your navel. It can
either be a hip bath or a full body bath.
 While sitting in the tub, rub your stomach with a wash
towel from left to right, and right to left. Make sure to do
it gently and not peel the skin.
Hip Bath (cont.)
Take a bath for 10-20 minutes. Thin people take a 10
minute bath and overweight people take a bath for a
maximum of 20 minutes. In winter the time should be
reduced to 75%.
 A hip bath should start with 1-2 minutes and increase by 1
minute daily up to the time allowed.
 In cold weather, rub your body for 5 minutes prior to your
bath. This will make bearing the cold water easier.
 After your bath, wipe yourself with a dry towel, put on
your clothes, and do some light exercise- walk, yoga, etc.
If one cannot do any exercise, they should cover
themselves with a blanket and lay down for half an hour.
Light exercise is very important to benefit from the bath.

Conclusion
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Never hold pressure to go. Holding starts the foundation for constipation.
Always go when needed.
Never eat without being hungry. Eat sensibly- not too much and not too heavy.
Thoroughly chew your food while eating.
Diet must consist of fiber. Cracked wheat in wheat flour, bran in rice, fruit and
vegetables with their edible peels. Eat some raw vegetables every day.
Drink about 16 ounces of water 6 times a day.
Never forget to exercise.
Do not use force in the toilet. And do not sit for more than 10-15 minutes. Do
not read while sitting on the toilet.
Do not take constipation medicines or intoxicants for cleansing. Take enema or
mud pad if needed.
Get enough sleep.
Spend as much as possible time in the open air.
Be happy Ü. Consult your doctor.