In North America and Europe, majority of thepeople have an issue of being obese or overweight. In fact, there are some who are underweight as well. Both the scenarios are considered as serious health issues. The issue with not weighing enough is that you don’t have the reserves of energy that can carry you through a serious illness or injury.
In the advent of any major illness, wherein eating is impossible for some time (especially while undergoing treatments like chemotherapy, damage to the colon, an injury to or cancer of the throat), under weight individuals find it difficult to sustain and undergo the therapy. Body fat has both pluses and minuses. Anything in excess can be harmful and vice versa.Increased muscle mass, obviously, also adds to body strength.
In this article, we shall study a science-based explanation and an Ayurveda-based recommendation for gaining weight.
For your body to gain muscle, you need:
- To exercise that muscle so that you find its limit, without injury, and
- To provide the muscle with water, glucose, and complete protein within two hours of exercise, and also
- To give the muscle a rest period of 24 to 48 hours so it can rebuild.
Working a muscle so hard that it almost breaks down sends a signal to rebuild itself. The fibres in the muscle that contract to make the muscle to move are made of protein. Muscles can get more than the usual amount of amino acids (that they use to make proteins) to directly after exercise. It’s essential not simply to eat enough protein on an everyday premise, but in addition, to get protein into your system about the same time, you complete an exercise.
This means eating protein sustenance either during or immediately after heavy exercise is recommended. This is because it takes around an hour and a half for protein nourishments to be digested so the amino acids can get into circulation. Muscles are also more sensitive to glucose (sugar) immediately after exercise.
They combine glucose with water to make glycogen. This is a storage form of vitality. Each muscle cell has its own supply of glycogen that it can use as fuel during exercise, notwithstanding when glucose levels start to fall. The glycogen also gives the muscle cell a fullercontour, and on the whole glycogen storage builds bigger muscles.
Up to 10 percent body fat in men and 20 percent body fat ratio in women is basically something worthy. Fat cells aren’t simply passive receptacles for fat storage. They effectively produce triglycerides from excess glucose and from free fatty acids released from nourishment.
Fat cells can’t store fat, in any case, unless they have the active form of a chemical that helps them combine fatty acids with water to make triglycerides. Basically, this process acts as abuilt-in fire extinguisher to keep the fatty acids from oxidizing and damaging the cell and its neighbors. The enzyme that does this, lipoprotein lipase, only works if insulin levels in the bloodstream are sufficiently high, and insulin levels in the bloodstream will just get sufficiently high for fat storage (if you aren’t diabetic) if you eatfoods that become sugar.
In short, to gain muscle, you have to get enough sugar, protein, and water. To gain fat, which is also something worth in moderation, you need at least a little high glycemicindex, sugary food in your eating diet (but if you are diabetic, all things considered, the way to gain weight is to control your glucose levels).
What does Ayurveda have to offer to make these processes work?
In the theory of Ayurveda, excessive thinness, when you get sufficient calories, is because of an excess of “vata,” substances, energies, and experiences that emphasize “langhanna,” dryness, lightness, and an inability to last. To adjust excess vata, you have to cultivate “pita,” substances, energies, and experiences that are fatty, oily, slow, and long-lasting. Quiet the mind with meditation 15 to 20 minutes every day. Slow down breathing by doing pranayama (single-nostril breathing) 15 to 20 minutes every day. Do “slow” exercises like yoga.
The Ayurvedicprinciple for a weight gain diet is “consistency.” Eat meals three times each day. Eat substantial, calorie-enhanced meals every time. Eat in the meantime consistently, do your meditation and pranayams in the meantime consistently, and exercise in the meantime consistently.
Some Ayurvedic herbs help with this process.
Ashwagandha helps you relax. It also causes sensual dreams, however not frustratingly. Take ashwagandha as you start doing the various things you do to change your way of life to achieve a healthy weight.
Shatavariis a tonic for both mental and physical “digestion.” It helps you process difficult realities intellectually and furthermore helps you process the new, richer foods in your diet.
Amlakifruit, which is used to make chyavanprash, helps with colds, flu, and minor contaminations. Take chyavanprash so you don’t get off track when you become ill.
Triphalais the Ayurvedicremedy of choice when you become mentally or physically constipated. Take Triphalawhen you get stuck in a rut, as it were.
- Honey and ghee
Honey and gheeshould be included in your daily diet, in generous amounts. These recommendations are the place to begin.
You can fine-tune your program for achieving your appropriate body weight with the help of a practitioner of Ayurvedic drug or an instructor of yoga. Persistence is key.