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WICCA EBOOK S

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If this physical reaction persists, it is advisable to discontinue the fast and take cooked vegetables containing adequate roughage such as spinach and beets until the body functioning returns to normal. The overweight person finds it much easier to go without food.

The craving for food will, however, gradually decrease as the fast progresses. Seriously sick persons have no desire for food and fasting comes naturally to them. The simples rule is to stop eating until the appetite returns or until one feels completely well.

Only very simple exercises like short walks may be undertaken during the fast. A warm water or neutral bath may be taken during the period. Cold baths are not advisable. Sun and air baths should be taken daily.

Fasting sometimes produces a state of sleeplessness which can be overcome by a warm tub bath, hot water bottles at the feet and by drinking one or two glasses of hot water. Benefits There are several benefit of fasting.

During a long fast, the body feeds upon its reserves. Being deprived of needed nutrients, particularly of protein and fats, it will burn and digest its own tissues by the process of autolysis or self-digestion. But it will not do so indistriminately. The body will first decompose and burn those cells and tissues which are diseased, damaged, aged or dead.

The essential tissues and vital organs, the glands, the nervous system and the brain are not damaged or digested in fasting. Here lies the secret of the effectiveness of fasting as a curative and rejuvenative method.

During fasting, the building of new and healthy cells are speeded up by the amino acids released from the diseased cells. The capacity of the eliminative organs, that is, lungs, liver, kidneys and the skin is greatly increased as they are relieved of the usual burden of digesting food and eliminating the resultant wastes.

They are, therefore, able to quickly expel old accumulated wastes and toxins. Fasting affords a physiological rest to the digestive, assimilative and protective organs. As a result, the digestion of food and the utilisation of nutrients is greatly improved after fasting. The fast also exerts a normalising, stablising and rejuvenating effect on all the vital physiological, nervous and mental functions. This is the most significant phase. The main rules for breaking the fast are : do not overeat, eat slowly and chew your food thoroughly ; and take several days for the gradual change to the normal diet.

If the transition to eating solid foods is carefully planned, there will be no discomfort or damage. The patient should also continue to take rest during the transition period.

The right food after a fast is as important and decisive for proper results as the fast itself. In all major ancient civilizations, bathing was considered an important measure for the maintenance of health and prevention of disease.

It was also valued for its remedial properties. The ancient Vedic literature in India contains numerous references to the efficacy of water in the treatment of disease.

In modern times, the therapeutic value of water was popularised by Vincent Priessnitz, Father Sebastian Kneipp, Louis Kuhne and other European water-cure pioneers. They raised water cure to an institutional level and employed it successfully for the treatment of almost every known disease. There are numerous spas and "Bads" in most European countries where therapeutic baths are used as a major healing agent. Water exerts beneficial effects on the human system. It equalises circulation, boosts muscular tone and aids digestion and nutrition.

It also tones up the activity of perspiratory gland and in the process eliminates the damaged cells and toxic matter from the system. Above C, water loses its therapeutic value and is destructive.

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The main methods of water treatment which can be employed in the healing of various diseases in a do-it-yourself manner are described below. In nature cure treatment, only lukewarm water is used for cleaning the bowels.

The patient is made to lie on his left side extending his left leg and bending the right leg slightly. The enema nozzle, lubricated with oil or vaseline, is inserted in the rectum. The enema can containing the lukewarm water is then slowly raised and water is allowed to enter into the rectum. Generally, one to two litres of water is injected. The patient may either lie down on his back or walk a little while retaining the water.

After five to 10 minutes, the water can be ejected along with the accumulated morbid matter. A warm water enema helps to clean the rectum of accumulated faecal matter. This is not only the safest system for cleaning the bowels, but also improves the peristaltic movement of the bowels and thereby relieves constipation.

A cold water enema is helpful in inflammatory conditions of the colon, especially in cases of dysentery, diarrhoea, ulcerative colitis, haemorrhoids and fever. A hot water enema is beneficial in relieving irritation due to inflammation of the rectum and painfull haemorrhoids.

It also benefits women in leucorrhoea.

The cloth should be folded into a broad strip and dipped in cold water or ice water. The compress is generally applied to the head,neck, chest, abdomen and back. The cold compress is an effective means of controlling inflammatory conditions of the liver, spleen, stomach, kidneys, intestines, lungs, brain, pelvic organs and so on.

It is also advantageous in cases of fever and heart disease. The cold compress soothes dermities and inflammations of external portions of the eye. When the eyeball is affected, the cold compress should follow a short fomentation. A heating compress consists of three or four folds of linen cloth wrung out in cold water which is then covered completely with dry flannel or blanket to prevent the circulation of air and help accumulation of body heat.

It is sometimes applied for several hours. After removing the compress , the area should be rubbed with a wet cloth and then dried with a towel. A heating compress can be applied to the throat, chest, abdomen, and joints. A throat compress relieves sore throat, hoarseness, tonsillitis, pharyngitis and laryngitis. An abdominal compress helps those suffering from gastritis, hyperacidity, indigestion, jaundice, constipation, diarrhoea, dysentery and other ailments relating to the abdominal organs.

The chest compress also known as chest pack, relieves cold, bronchitis, pleurisy, pneumonia, fever, cough and so on, while the joints compress is helpful for inflamed joints, rheumatism, rheumatic fever and sprains. As the name suggests, this mode of treatment involves only the hips and the abdominal region below the navel. A special type of tub is used for the purpose.

The tub is filled with water in such a way that it covers the hips and reaches upto the navel when the patient sits in it. Generally, four to six gallons of water are required. If the special tub is not available, a common tub may be used. A support may be placed under one edge to elevate it by two or three inches. Hip bath is given in cold, hot, neutral or alternate temperatures. The duration of the bath is usually 10 minutes , but in specific conditions it may vary from one minute to 30 minutes.

If the patient feels cold or is very weak, a hot foot immersion should be given with the cold hip bath. The patient should rub the abdomen briskly from the navel downwards and across the body with a moderately coarse wet cloth. The legs, feet and upper part of the body should remain completely dry during and after the bath. The patient should undertake moderate exercise like yogasanas, after the cold hip bath, to warm the body. A cold hip bath is a routine treatment in most diseases.

It relieves constipation, indigestion, obesity and helps the eliminative organs to function properly. It is also helpful in uterine problems like irregular menstruation, chronic uterine infections, pelvic inflammation, piles, hepatic congestion, chronic congestion of the prostate gland, seminal weakness, impotency, sterility, uterine and ovarian displacements, dilation of the stomach and colon, diarrhoea, dysentery, hemorrhage of the bladder and so on. The cold hip bath should not be employed in acute inflammations of the pelvic and abdominal organs, ovaries and in painful contractions of the bladder, rectum or vagina.

The bath should start at C. The temperature should be gradually increased to C. NO friction should be applied to the abdomen. Before entering the tub,the patient should drink one glass of cold water. A cold compress should be placed on the head.

A hot hip bath helps to relieve painful menstruation, pain in the pelvic organs, painful urination, inflamed rectum or bladder and painful piles. It also benefits enlarged prostatic gland, painful contractions or spasm of the bladder, sciatica, neuralgia of the ovaries and bladder.

A cold shower bath should be taken immediately after the hot hip bath. Care should be taken to prevent the patient from catching a chill after the bath. The bath should be terminated if the patient feels giddy or complains of excessive pain. Here too, friction to the abdomen should be avoided. This bath is generally taken for 20 minutes to an hour. The neutral hip bath helps to relieve all acute and sub-acute inflammatory conditions such as acute catarrh of the bladder and urethra and subacute inflammations in the uterus, ovaries and tubes.

It also relieves neuralgia of the fallopian tubes or testicles, painful spasms of the vagina and prorates of the anus and vulva. Besides, it is a sedative treatment for erotomanis in both sexes. The temperature in the hot tub should be C to C and in the cold tub C to C.

The patient should alternately sit in the hot tub for five minutes and then in the cold tub for three minutes. The duration of the bath is generally 10 to 20 minutes. The head and neck should be kept cold with a cold compress. The treatment should end with a dash of cold water to the hips. This bath relieves chronic inflammatory conditions of the pelvic viscera such as salpingitis, ovaritis, cellulitis and various neuralgias of the genito-urinary organs, sciatica and lumbago.

This bath provides a soothing effect to the spinal column and thereby influences the central nervous system. It is given in a specially designed tub with its back raised so as to provide proper support to the head. The bath can be administered at cold, neutral and hot temperatures. The water level in the tub should be an inch and a half to two inches and the patient should lie in it for three to 10 minutes.

The cold spinal bath relieves irritation, fatigue, hypertension and excitement. It is beneficial in almost all nervous disorders such as hysteria, fits, mental disorders, loss of memory and tension.

The neutral spinal bath is a soothing and sedative treatment, especially for the highly strung and irritable patient. It is the ideal treatment for insomnia and also relieves tension of the vertebral column.

The duration of this bath is 20 to 30 minutes. The hot spinal bath, on the other hand, helps to stimulate the nervous, especially when they are in a depressed state. It also relieves vertebral pain in spondylitis and muscular backache. It relieves sciatic pain and gastrointestinal disturbances of gastric origin. The blanket should be spread on the bed with its edges hanging over the edge of the bed.

The upper end should be about eight inches from the head of the bed. Then spread a linen sheet wrung out in cold water over the blanket so that its end is slightly below the upper end of the blanket. The patient should lie on the bedsheet with his shoulders about three inches below the upper age.

The wet sheet should be weekly wrapped round the body of the patient, drawn in, tightly tucked between the legs and also between the body and the arms. The sheet should be folded over the shoulders and across the neck. Now the blanket should be drawn tightly around the body and tucked in along the side in a similar manner, pulling it tightly. The ends should be doubled up at the feet.

A turkish towel should be placed below the chin to protect the face and neck from coming into contact with the blanket and to exclude outside air more effectively. The head should be covered with a wet cloth so that the sculp remains cold. The feet should be kept warm during the entire treatment.

The pack is administered for half an hour to one hour till the patient begins to perspire profusely. He may be given cold or hot water to drink. This pack is useful in cases of fever especially in typhoid and continued fevers, and benefits those suffering from insomnia, epilepsy and infantile convulsions. It is useful in relieving chronic cold and bronchitis and helps in the treatment of rheumatism and obesity. Before taking this bath, a glass of water should be taken and the body should be covered with a blanket so that no heat or vapour escapes from the foot bath.

The head should be protected with a cold compress. The duration of the bath is generally from 5 to 20 minutes.

The patient should take a cold shower immediately after the bath. The hot foot bath stimulates the involuntary muscles of the uterus, intestines, bladder and other pelvic and abdominal organs. It also relieves sprains and ankle joint pains, headaches caused by cerebral congestion and colds.

In women, it helps restore menstruation , if suspended, by increasing supply of blood especially to the uterus and ovaries.

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The feet should be completely immersed in the water for one to five minutes. Friction should be continuously applied to the feet during the bath, either by an attendant or by the patient by rubbing one foot against the other. A cold foot bath, taken for one or two minutes,relieves cerebral congestion and uterine hemorrhage. It also helps in the treatment of sprains, strains and inflamed bunions when taken for longer periods.

It should not be taken in cases of inflammatory conditions of the genito-urinary organs, liver and kidneys. The patient, clad in minimum loin cloth or underwear, is made to sit on a stool inside a specially designed cabinet.

Before entering the cabinet, the patient should drink one or two glasses of cold water and protect the head with a cold towel. The duration of the steam bath is generally 10 to 20 minutes or until perspiration takes place.

A cold shower should be taken immediately after the bath. Very weak patients, pregnant women, cardiac patients and those suffering from high blood pressure should avoid this bath. If the patient feels giddy or uneasy during the steam bath, he or she should be immediately taken out and given a glasss of cold water and the face washed with cold water. The steam bath helps to eliminate morbid matter from the surface of the skin. It also improves circulation of the blood and tissue activity. It relieves rheumatism, gout, uric acid problems, and obesity.

The steam bath is helpful in all forms of chronic toxemias. It also relieves neuralgias, chronic nephritis, infections, tetanus and migraine. It is administered in a bath tub which should be properly fitted with hot and cold water connections. The bath can be taken at cold, neutral, hot, graduated and alternate temperatures.

During the bath, the patient should vigorously rub his or her body. After the bath the body should be quickly dried and wrapped up in a blanket. If the climate is favourable, moderate exercise should be undertaken.

This bath helps to bring down fever. It also improves the skin when taken for five to 15 seconds after a prolonged hot bath, by exhilarating circulation and stimulating the nervous system. This bath should not be given to young children or very elderly persons, nor be taken in cases of acute inflammation of some internal organs such as acute peritonitis, gastritis, enteritis and inflammatory conditions of uterus and ovaries. The water temperature should be lowered gradually at the rate of 10C per minute until it reaches C.

The bath should continue until the patient starts shivering. The graduated bath is intended to avoid nervous shock by sudden plunge into the cold water.

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This bath is often administered every three hours in cases of fever. It effectively brings down the temperature except in malarial fever. Besides, it also produces a general tonic effect, increases vital resistances and energises the heart. It can be given for long duration, without any ill-effects, as the water temperature is akin to the body temperature.

The neutral bath diminishes the pulse rate without modifying respiration. This treatment is the best sedative. Since the neutral bath excites activity of both the skin and the kidneys, it is recommended in cases relating to these organs.

A neutral immersion bath taken for 30 to 60 minutes is highly beneficial in general dropsy, due to cardiac or renal diseases. It also helps those suffering from multiple neuritis, alcoholism and other narcotic habits, chronic diarrhoea, peritonitis and chronic affections of the abdomen.

In such cases the bath may be given daily for 15 to 30 minutes. This bath is also useful in the toxemic conditions caused by dyspepsia and pruritus. The neutral bath should not be prescribed in certain cases of eczema and other forms of skin diseases where water aggravates the symptoms, nor in cases of extreme cardiac weakness. Generally this bath is started at C and the temperature is then gradually raised to the required level by adding hot water. Before entering the bath, the patient should drink cold water and also wet the head, neck and shoulders with cold water.

A cold compress should be applied throughout the treatment. This bath can be advantageously employed in dropsy when there is excessive loss of tone of the heart and blood. This bath also relieves capillary bronchitis and bronchial pneumonia in children. It relieves congestation of the lungs and activates the blood vessels of the skin muscles. The bath should be terminated as soon as the skin becomes red. In pneumonia and suppressed menstruation, the bath should be administered at This bath should be given when the menstruation is due and may be repeated for two to three days in succession.

In dysmenorrhoea, this bath should be given at C to In chronic bronchitis a very hot bath taken for 5 to 7 minutes should be accompanied with rubbing and friction. This relieves congestion of the mucous membrane and provides immediate relief After the bath, oil should be applied to the skin if necessary. The hot bath is a valuable treatment in chronic rheumatism and obesity.

It gives immediate relief when there is pain due to stones in the gall bladder and the kidneys.

The hot bath should not be taken in cases of organic diseases of the brain or spinal cord, nor in cases of cardiac weakness and cardiac hypertrophy. The patient should drink a glass of cold water, cover the head with a cold towel and then lie down in the tub, completely immersing the trunk, thighs and legs for 15 to 20 minutes.

The best time to take this bath is just before retiring to bed. This is useful in cases of sciatica, lumbago, rheumatism, diabetes, neuritis, cold and catarrh, kidney disorders and other uric acid and skin affections.

Precaution Certain precautions are necessary while taking these therapeutic baths. Full baths should be avoided within three hours after a meal and one hour before it.

Local baths like the hip bath and foot bath may, however, be taken two hours after a meal. Clean and pure water must be used for baths and water once used should not be used again. While taking baths, temperature and duration should be strictly observed to obtain the desired effects.

A thermometer should always be used to measure the temperature of the body. Women should not take any of the baths during menstruation. They can take only hip baths during pregnancy till the completion of the third month. IN modern times, it again came into prominence as a valuable therapeutic agent in the last century through the indefatigable efforts of Emanuel Felke, a German-born Lutheran minister who was nicknamed the "Clay Pastor.

These effects are described as refreshing, invigorating and vitalising. Felke believed that for wounds and skin diseases, application of clay or moistened earth was the only true natural bondage. The body is thus repaired with the element from which it is assumed to be made.

Adolf Just - , one of the pioneers of nature cure in modern times, believed that all diseases, but especially the serious nervous troubles of our age, would lose their terrors, if only sleeping or lying on the earth at night became customary in the curing of diseases. According to him, by sleeping on the ground, " the entire body is aroused from its lethargy to a new manifestation of vital energy, so that it can now effectively remove old morbid matter and masses of old faces from the intestines, and receive a sensation of new health, new life and new unthought -of vigour and strength.

Men can draw vital energy and strength out of the earth through their feet. Jesus Christ also attached a great deal of importance to the practice of going barefooted. He himself was barefooted and commanded his disciples likewise. It is advisable to go entirely barefooted as often as possible, especially on the bare ground but in rooms with painted floors it is better to wear chappals, since the painted floor affects the body adversely if one walks on it with bare soles.

The American Indians lay great stress on earth treatment. They believe that healing power is strong in leaves and herbs, powerful in the air, but very powerful indeed in the earth. They have a custom to bury sufferers from all kinds of disease in the earth upto their necks, leave them there for some hours, and then remove them.

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They believe that many of them are cured. The use of mud packs has been found highly beneficial and effective in the treatment of chronic inflammation caused by internal diseases, bruises, sprains, boils and wounds. This mode of treatment is normally adopted in conjunction with a proper scheme of dietary and other natural therapies. The advantage of mud treatment is that it is able to retain moisture and coolness for longer periods than cold water packs or compresses.

The cold moisture in the mud packs relaxes the pores of the skin, draws the blood into the surface, relieves inner congestion and pain, promotes heat radiation and elimination of morbid matter.

A mud pack isprepared with clay obtained from about ten cms. The clay is then made into a smooth paste with warm water. This is allowed to cool and then spread on a strip of cloth, the size of which may vary according to requirements. The dimensions of the pack meant for application on the abdomen are generally 20 cms. X 10 cm. Mud packs have been found to be a valuable treatment of diseases relating to general weakness or nervous disorders.

It can also bring down fever and is beneficial in the treatment of scarlet fever, measles and influenza. The mud bandage, after being placed on the body, should be covered with flannel or other protective material. The pack is applied for 10 to 30 minutes. As the abdomen is the seat of most diseases, mud pack applied to this part of the body can cure many disorders including all forms of indigestion affecting the stomach and bowels.

It is most effective in decreasing the external heat and breaking up the morbid matter. It also aids the inactivity of labour pains and for this purpose, the pack may be renewed every hour or two.

The mud pack is also helpful as an alternate treatment. The area under treatment is first given fomentation for five to 10 minutes until it is well heated. Mud is then applied directly to the skin for five to 15 minutes, depending upon the reaction required.

Hot and cold applications are useful in relieving chronic pains, intestinal cramps and lumbago. Alternate application helps to relieve discomfort caused by flatulence and intestinal obstructions. It is also helpful in amoebiasis, colitis, enteritis and other inflammatory conditions of bacterial origin.

It is applied in the same way as packs, but only on a larger scale on the entire body.

In this, mud or clay is first ground and sifted to remove all impurities, and then made into a smooth paste mixed with hot water. The paste is then spread on a sheet which in turn is wrapped round the body. One or two blankets are then wrapped over this, depending on the temperature of the room and that of the pack. A mud bath is followed with a cleansing warm water bath and a short cold shower. The mud bath is found to tone up the skin by increasing the circulation and energising the skin tissues.

Frequent mud baths help to improve the complexion, clear spots and patches on the skin following skin disorders or due to smallpox. It is very beneficial in the treatment of skin diseases like psoriasis, leucoderma and every leprosy.

This bath is also valuable in getting relief from rheumatic pain or pain in the joints caused by injuries. The duration of the bath should be from 30 minutes to one hour. Care should also be taken to avoid the patient catching a chill during the bath. Mud applications also form a vital part of natural beauty treatment. Lack of natural exercise is one of the chief causes of weakness and ill-health. In recent years, the need for exercise has been recognised even in sickness.

Physio and occupational therapy are now standard procedures in medicine to restore the use of muscles and nerves that have been injured by disease or by accident. Patients with organic ailments are now advised to stay in bed for the minimum period considered necessary.

Exercise and Activity For corrective living, it is essential to differentiate between exercise and activity. While both are important as they are involved in vital physical movement, they vary in degree and benefits. Both employ the body in voluntary movement. Activity uses the body to a limited degree and generally to achieve a specific purpose. Exercise employs the body over the widest possible range of movement for the particular purpose of maintaining or acquiring muscle tone and control with maximum joint flexibility.

Activity requires less physical effort and often less conscious effort once the routine has been established. Exercise demands considerable physical effort and is more beneficial as mental concentration is simultaneously employed. Benefits Systematic physical exercise has many benefits. The more important benefits are mentioned below : i. Regular exercise taken properly can achieve the increased use of food by the body, which contributes to health and fitness. The basal metabolic rate and habitual body temperature will slowly rise during several weeks of physical exercise, if the programme is not too hard.

The healthy person usually has abundant body heat and a warm radiant glow. Regular progressive physical exercise can bring about the balance of automatic, or involuntary , nervous system. The tone of the vagus nerve, one of the nerves that control sensation and motion, is strengthened. This accounts for stronger pulse waves, higher metabolism and better circulation.

Exercise can prevent or reduce gravitational ptosis or sag, as it is commonly called. Ptosis results from uneven flow of blood in the feet, legs and lower abdomen. Improved capillary action in the working of muscular and brain tissue results from exercise carried to the point of real endurance.

This permits greater blood flow and gives the muscles, including the heart, more resistance to fatigue. Massage, heat and moderate exercise are relatively ineffective in producing additional capillary action as compared with vigorous exercise. The full use of the lungs in vigorous exercise can reduce or prevent lung congestion due to lymph accumulation.

Gas and intra-intestinal accumulations can be reduced by exercise that acts to knead and squeeze or vibrate the intraintestinal mass. Better respiratory reserve is developed by persistent exercise. This ensures better breath holding, especially after a standard exercise. With greater respiratory reserves, exercise become easier. Sweating in exercise aids kidneys by helping to eliminate the waste matter from the body.

Consistent exercise leads to improvement in quality of blood. Studies have shown improved haemoglobin levels, relatively greater alkalinity, improved total protein content and a grater red cell count. Systemic exercise promotes physical strength and mental vigour and strengthens will power and self control leading to harmonious development of the whole system. Exercise promotes longevity Medical researchers at Harvard and Standford Universities who studied the habits and health of 17, middle-aged and older men, reported the first scientific evidence that even modest exercise helps prolong life.

Ralph S. Paffenberger, the visiting professor of epidemology at the Harvard School of Pubic Health, who is the principal author of the report said, " We have found a direct relationship between the level of physical activity and the length of life in the college men we have studied. The study showed that the less active persons ran a three times higher risk of suffering a fatal heart attack than did those who worked the hardest.

Review of fatal heart attacks revealed that the less active men were also three times more likely to die unexpectedly and rapidly within an hour after the attack. A parallel research report from doctors in Dulles also concluded, after a study of the lives and habits of 6, men and women, that the physically fit were less likely to develop hypertension.

Steven N. Blair who headed the research group said, " We followed the physical health and habits of these people for an average of four-and-a-half years and the data showed that the lackof physical fitness leads to hypertension.

The body fat can be reduced by regular exercise. It is therefore, useful for weight reduction in conjunction with restricted food intake. According to a study by Dr.

Upto 15 hours after vigorous exercise, the body continues to burn calories at a higher rate than it would have without exercise. Moderate physical exercise has been found to be accompanied by less obesity and lower cholesterol levels. Regular exercise plays an important role in the fight against stress. It provides recreation and mental relaxation besides keeping the body physically and mentally fit. Chronic fatigue caused by poor circulation can be remedied by undertaking some exercise on a daily basis.

It helps relieve tension and induces sleep. Moderate physical exercise at the end of a try day can bring a degree of freshness and renewed energy. Exercise also plays an important role in the treatment of depression. Robert Brown, a clinical associate professor at the University of Virgina School of Medicine, " Exercise produces chemical and psychological changes that improves your mental health. It changes the levels of hormones in blood and may elevate your beta-endorphins mood-affecting brain chemicals.

Exercise also gives a feeling of accomplishment and thereby reduces the sense of helplessness.

Whichever system you choose to adopt, the exercises should be performed systematically, regularly and under proper guidance. To be really useful, exercise should be taken in such a manner as to bring into action all the muscles of the body in a natural way.

Walking is one such exercise. Other forms of good exercise are swimming, cycling, horse-riding, tennis, etc. Precautions Vigirous exercise of any kind should not be taken for an hour and a half after eating, nor immediately before meals. Weak patients and those suffering from serious diseases like cancer, heart trouble, tuberculosis and asthama should not undertake vigious exercise except under the supervision of a competent physician.

If exercising makes you tired, stop immediately. The purpose of exercise should be to make you feel refreshed and relaxed and not tired. The most important rule about the fitness plan is to start with very light exercise and to increase the effort in gradual and easy stages. The sense of well-being will begin almost immediately. One can start off with a brisk walk for 15 to 20 minutes. A comfortable sense of tiredness should be the aim.

It is valueless and possibly harmful to become exhausted or seriously short of breath. One way to assess is to count your own pulse rate. Counting of pulse is quite easy. Feel the pulse on your left wrist with the middle three fingers of your right hand.

Press just firmly enough to feel the beat easily. Now count the number of beats in 15 seconds, with the help of a watch with clear second hand and calculate your rate by multiplying by four.

At rest heart beats 70 to 80 times a minute. This rate increases during exercise. Really vigorous can produce rates as high as beats per minute or more.

Reasonable aim is to exercise at about two-thirds of maximum capacity. It follows that heart rate should be about per minute during and just after exercise. Always avoid over-exertion and never allow your pulse go above per minute minus your age. It involves the scientific manipulation of the soft tissues of the body. If correctly done on a bare body, it can be highly stimulating and invigorating.

As far back as B. Since then it has been used as a mode of treatment for many ailments and it has restored many a sufferer to health and vigour. Benefits The general massage, dealing with all parts of the body, is highly beneficial in many ways. It tones up the nervous system, influences respiration and quickens the elimination of poisons and waste material from the body through the various eliminative organs such as the lungs, skin, kidneys and bowels.

It also boosts blood circulation and metabolic processes. A massage removes facial wrinkles , helps to fill out hollow cheeks and neck and eases stiffness, sore muscles and numbness.

Various movements There are five fundamental modes of manipulation in massage and these are : effleurage stroking , friction rubbing , petrissage kneading , tapotment percussion and vibration shaking or trembling. Effleurage : This involves sliding with the hands, using long even strokes over the surface of the body.

Effleurage is performed in five ways, namely stroking with I palms of two hands; ii the palm of one hand; iii the knuckles; iv the ball of the thumb and v the finger tips. Effleurage increases blood circulation and soothes the nervous system.

It also warms and relaxes. It is very helpful in atrophied condition of the skin. Friction : The movements, which are circular in nature are performed with the help of the thumb and tips of fingers or the palm of the hand towards the joints or around the joints.

Fric- tion limbers up joints, tendons, and muscles and facilitates the removal of deposits by breaking them. It also helps in reducing swelling after nerve inflammation. Petrissage : This is the process of kneading, pressing and rolling of the tissues and is performed with one or both hands, with two thumbs or with thumbs and fingers. One should apply heavy pressure for deep kneading and light pressure for superficial kneading. Petrissage is a treatment of the muscles. It increases nutrition, strengthens muscles, relieves intestinal congestion and helps elimination of the poisons.

It boosts long activity and cellular respiration, eliminates fatigue poisons and tones up nerve endings. Tapotement : This involves hacking, tapping, clapping and beating and is achieved by striking the body rapidly. Short and quick blows are generally given from the wrist.

Tapotement helps in atrophied condition of the muscles. It increases blood supply, soothes nerves and strengthens muscles. Vibrations : This is achieved by rapidly shaking the pressing movements by use of the hand or fingers onthe body. Vibrating hand should move constantly. This is beneficial in neuritis and neuralgia after the inflammatory stage is over. It stimulates circulation, glandular activity and nervous plexuses.

Another form of massage helpful in most elements is the vibratory massage. This can be done by trained persons only. The vibratory muscles is more efficiently administered by a special, electrically operated machine.

Material for Massage Cotton seed oil is most commonly used for massaging, but butter is used for filling out cheeks and the neck and also for breast enlargement.

If the patient is averse to oil, talcum powder may be used. Oil should not be used by persons with excessive body hair. General body massage may be done for 40 to 45 minutes and local body massage for 10 to 15 minutes. The oil should be washed off completely after massage. Therapeutic Uses Massage can be used with advantage as a method of treatment for many common ailments. The various forms of massage and their usefulness in various diseases are described here in brief.

Massage of the Joints : Stiff and swollen joints can be cured by massage combined with mechanical movements. Massage is, however, not recommended in serious inflammatory cases of the joints and in tubercular joints. It should also be avoided in infectious diseases like diphtheria and gonorrhoea which cause formation of pus as massage may spread the pus to the entire system. Sprains and bruises can be cured by massage. In these cases, affected parts should first be bathed with hot water for 15 to 30 minutes.

Next the massage should be done for a few minutes. Gentle stroking and kneading is recommended on and around the injured tissues. Fractures can also be treated through massage. This form of massage is of great help in atrophy of the muscles which usually follows if the muscles are not used for any length of time.

This condition may also be brought about by injuries, diseases of the joints, inflammation of the muscles and nerves, and by too long use of cats, bandages and splints. A human being carries one -half of the weight of his body in the form of muscular tissues. One-fourth of the blood supply circulates in the muscles. When one gets a good massage treatment, the muscles get regenerated and are then capable of holding half of the blood supply.

Massage thus provides additional nourishment to feed the muscular tissues, helping them to grow strong. Tapping, striking, and vibrating help the muscle to develop its contractile power. Muscle massage is brought by first effleurage, kneading, followed by tapotement.

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Compra verificada. How magickal! I actually met a witch several years ago - she was the wife of a colleague. I was fascinated when in conversation about our families - children and spouse - he told me that his wife was a witch.

Of course my mind went in the wrong direction and I think he delighted in making this statement. After a moment's silence, because after all what are you going to say in response except wait for all the reasons why she is a witch - that horrible woman that makes his life miserable, what can one say except wait for more.

There was a twinkle in his eyes as he said "No. Seriously she is a witch" Sometime later I met her and she was nothing at all like what I thought she might be. She was like someone's kind grandmother! My friend is gone now, has been for many years and I no longer see his witch wife. Save for childhood books on witches and goblins, nothing stirred my interest and curiosity in witchcraft quite like that conversation.

There appears to be a re-awakened interest in witchcraft and it makes me feel somewhat uneasy. On reading this book, I found it comforting that the mantra is "harm to none" but I do think that as with everything else, there are those who do not heed this mantra. Double double toil and trouble Fascinating nonetheless! To know what's behind Wicca, pick this. I am recommending this book to folks who would like to discover and understand Wiccans further.

The first section of the book reveals misconceptions about witchcraft culture. The latter part gives the basics of how various kinds are executed.Understand every chapter and vision in the Book of Daniel and the Book of Revelation.

It is given in a specially designed tub with its back raised so as to provide proper support to the head. This book provides many helpful and exciting spells, such as the chain of love spell, the happy marriage spell bag, and the mint prosperity spell.

It includes spells for love, beauty and happiness and even wealth. With the zeal of a convert, she applied herself to the wider study of natural medicine. What did Hawkins hope to accomplish with this book? It is advisable to go entirely barefooted as often as possible, especially on the bare ground but in rooms with painted floors it is better to wear chappals, since the painted floor affects the body adversely if one walks on it with bare soles.

It relieves rheumatism, gout, uric acid problems, and obesity. The body is thus repaired with the element from which it is assumed to be made.

JAYNE from Ohio
I do like reading comics seemingly . Look over my other posts. I have always been a very creative person and find it relaxing to indulge in bodyboarding.