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Simple Guidelines for Lasting Good Health and Happiness ! (February, 2006)

Working hard to achieve one’s goal in life is considered good, provided one has set good goals. One has to set reasonable and good goals in respect of his profession, family life, social life, health of self and family and spiritual goals too. One should ideally set goals which can reasonably be achieved and not absolutely out of the way, out of reach and far beyond possibility. Write down your goals – the main goal in life and other secondary ones regarding health, family life etc. One has to plan action to achieve these goals in a balanced manner, for instance , not at the cost of a peaceful family life or maintaining good personal health or nurturing ties with friends and relatives Set a workable but slightly flexible time table for achieving your main goal in life. Keep your goal and goals constantly in your sight, looking up the diary containing these at regular intervals. But in your over ambition to reach your main goal quickly, do not forget other equally important secondary goals.

It is not uncommon to see people with great ambition work very hard, often till late in the night, skipping meals, keeping very irregular hours for sleep, food and other essential daily needs, having hardly any time for his own family. Some of them reach great heights in their business or profession and achieve name, fame and recognition in one’s own country or even internationally. But unfortunately some of them reach such great heights at the cost of own health or peaceful and happy family life. Quite a few of such greats are complete mental and physical wrecks in their own homes and family and friends’ circles. Is such achievement worthwhile if you do not have a happy family to go home to or a circle friends or relatives with whom you can share your success and accomplishments? Often in the single minded pursuit of one’s profession and unbalanced focus on achieving more and more and some more, the high achiever often loses sight of all else in life !

But is it possible to be a “success” in life and be really happy in all spheres? And how can this be attained?

Is it possible for a highly successful business person or professional possessing all the modern comforts and luxuries of life also to enjoy very good health, free from Diabetes, BP, high blood Cholesterol, Heart Disease etc , a happy, peaceful and contented life in his own home in addition to being spiritually awakened and enlightened?

Yes! Such a situation is well within the reach of almost all of you, if only you learn and follow few simple guidelines. All you need is to bring in some discipline in your life. Start these early in life, earlier the better, but never too late to start and be persistent in following these simple regimens and routines. All these are quite easy, with a little bit of effort on your part. But, please be informed, you will attain great heights of achievements and glory if you decide.

It is easy to practise YOGA in your own life; Whatever you are and wherever you are. Bring order in your life; set rules for youself; set your own standards, but set it high! Follow a "Disciplined Life"; that is YOGA!

Daily Yoga for you at home and work. "Karma yoga", which each of us can practice at home and work will greatly benefit each none of us. Different aspects of Yoga, like "pranayama", "Meditation", and "Relaxation exercises" have been described in our earlier communications. "Karma yoga" can be followed by anyone, at any age and sex and doing any profession or work. Yoga is to "Discipline" our body, mind and spirit for maximum benefit in terms of physical health, mental peace, spiritual well being and lasting happiness. "Happiness of a unique and indescribable nature" will finally - sooner or later – be experienced if we keep along the disciplined path of Yoga.

Set a definite time for doing some of the Yogic Practices like Pranayama, Meditation, Relaxation, Asanas and some physical workout / aerobic exercises like walking, jogging, swimming or game of tennis or squash. You need to allot 60 to 90 minutes, preferably early morning. Get up earlier in the morning to fit this programme into your routine. Don’t say I’m too busy and I’ve no time; this is like saying I have no time to fill my petrol tank, when you are on a long journey!

You need a little determination to keep at it for 21 days to make it a regular part of your life.

An alternate to “Asanas” to keep your body flexible is to gently perform full movements of all parts from head to foot in a systematic manner. The movements should be gentle, to the maximum painless limit at each joint and synchronised with breathing. If one set of movements is associated with inspiration (breathing in), the opposite movement is executed during expiration (breathing out). Each movement is repeated 5 - 10 times. Start with neck movements, move all the joints of the upper limbs, follow it by movements of the trunk - chest, abdomen, spine, the hips, all joints of lower limbs including the foot and finally toes. Ideally, these exercises / movements should be learnt under the guidance of a Yoga expert or a physiotherapist.

The most important aspect of this regime is "regularity". Do it daily; do it without fail.

Do your duty to your family, friends, clients and the general public in a principled and proper way. Do not harm others; do not take unfair advantage of anyone you come in contact with. Follow the general principles and accepted norms in all your dealings. Maintain punctuality; do your alloted work sincerely and to the best of your ability. "Pursuit of Excellence" in your profession or job will be the general golden guideline.

Take a healthy diet, incorporating fresh fruits and fresh vegetables daily. Take your meals at more or less regular times. Food items which are highly spiced / pungent are to be minimised, preferably avoided. Even if you are a non vegetarian, restrict non veg. items and make it a point to include fibrous vegetarian items in every meal. If you are over weight, don’t suddenly go on to any radical change in your food habits. Make gradual,systematic and permanent life style changes to reach your health goals over a period of months or a year or two. Take professional help from a physician and dietician without any hesitation.

Try and maintain a balanced attitude and Mind: Do strive to achieve higher goals in your profession; put the stamp of "excellence" in all your actions / deeds. But be calm and unaffected whether you achieve your goal or not; whether you surpassed your peers or not.
Your aim should be to surpass your own limits of skills and achievements!

Do set a routine or even a daily time table for all your activities and try to work within that framework, more or less. It may be modified now and then depending on changing circumstances.

Have a little time to spend with your own self. This may be used for prayer, silent introspection or to analyse and solve any sort of problem at home or work.

Devote some time for reading. Reading on the subject of your profession to catch up with the developments and keep pace with them is essential. Secondly some reading on the subject of life itself, the purpose of life or religious writings may be pursued as per your inclinations.

Above all be contented; be happy. This is not difficult. It only needs your consent to be happy. If you decide to be contented and be happy you are!

It is easy to practise YOGA in your own life; whatever you are and wherever you are. Bring order in your life; set rules for yourself; set your own standards, but set it high! Follow a "Disciplined Life"; that is YOGA!

Be Healthy; achieve great heights in your profession or career; and above all experience immense happiness and peace!

Additional information added in Nov.,2010: Diet for Stress management- slide show

** "Update in Feb.,2011 :
Beet Root Juice for a fantastic Health Boost:

Additional Information added in March,2011
Please see this useful slideshow on Energy Foods:

Additional Information added in March,2011
Read about the Newest 5 Star Vitamin Nutritional supplement –D

Additional Information added in June,2011.:
Slide Show on 15 Immune Boosting Foods :

Additional Information added in December,2012.:
10 ways to boost your metabolism – a slide show; go to :

Additional info added on .., June, 2013. Health benefits of Flax seeds – go to :

Dr. M.Mohan Rao, MBBS,MS,FICS,MCH,

Director & Senior Surgeon (Retired but not tired),
Dr. U Mohan Rau Memorial Hospital.


Updated on 26.06.2012.

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