Manthena satyanarayana raju Natural Living Style - MNLS
The TEN Daily Steps
1.
First intake of Cleaning Water:
Rise from bed at around 4-5 AM.
a. Gargle mouth, (may brush teeth first if you
feel like), drink 1 - 1½ liters’ water in one go or two steps, at standing
posture. Quantity of water depends on
your age. If having kidney problems,
take more water only after consulting doctor.
If prone to ENT
allergies (ENT allergies are cold, cough with phlegm, sinusitis, nasal
congestion, or sneezing problem) or asthma, it is preferable to drink warm water and feel the water
going straight to the intestines.
b. If having constipation, you may be prompted
to visit the toilet after the water-intake. Keep on having short slow steps in the room or
out side with a thought of going to
Toilet.
c. Brush your teeth (if not done earlier)
2.
Physical Work:
After 20 mins, do one of the following (preferably in the same
order) for at least 45 mins. to 1
hour (maximum 2 hours per day including in evening):
a. Praanaayaama (Dr. Manthena’s Deergha Praanaayaamas
are the Best for those with Allergies or Asthma or snoring problem) followed by
yogasana (If having allergies or asthma,
better to do some brisk walking to warm up the body and then do pranayama and asanas.)
b. Swimming
c. Running or jogging (if under 60 age)
d. only walking (if
above 60 age).
Ø
If
you are overweight or suffering from BP, Heart Problems etc., best is to do asanas
of sitting and lying posture to avoid pressure on heart. (Even walking may sometimes create pressure
on heart and increase heart beat rate.)
Ø
Dr.
MSR’s Maa TV programme daily in Telugu from 4.00 to 5.00 AM is very good to
learn Pranayama and Aasanas (a. above).
Ø
At
the end of the exercise (45-60 mins.), you must sweat. Sweat removes the accumulated dirt of body through
skin.
Ø
Remember
the golden rule: NO WORK (physical work), NO FOOD! (If doing less work, take
less food, i.e. less calories - especially if you are overweight.)
3.
Second intake of Cleaning Water:
Relax for 10 mins. Or do Savaasana.
a. Drink one to 1½ liters’ water again as mentioned in 1 (a) above.
b. You may get second call to go to
toilet. Ignore if you do not get it.
c. Have bath – best is cold water bath –
else use lukewarm water (If used to hot/warm water, follow it by cold water for
better health, except on the days when actually
suffering from allergies of Ear, Nose or Throat). Take head-bath every day (especially
males). Do not use soap. Rub the whole skin hard with your hands – it
helps in increasing blood-flow and in getting out the muck or dirt from the
sweat-pores. No oil for hair either
before or after the bath. The body takes oil from the seeds (like soaked
groundnut, soaked til, fresh coconut, etc.) we eat in breakfast. (If you have problem of dandruff, it will go
in a few days or a week.). Bath with cold water
energises you, but bath with hot water drains you of energy.
d. If you had only 2 liters of water since
morning, consume the 3rd litre of water after an hour.
4.
Vegetable Juice (for enzymes, vitamins and minerals):
Ensure gap of at least 30 mins. after having water, and then drink
a big glass of vegetable juice (It is just about 60-70 calories of energy,
equal or less than a cup of coffee or tea).
a. Make the veg. juice with Tomato, Carrot, Beetroot, (and Leafy
Vegetable only if homegrown),
Keera (+ any 2 other
vegetables like Radish etc.).
Add 1-2 spoons honey or limejuice for taste. (One spoon honey will not harm
diabetics). Drink slowly for 10 minutes
sip by sip as you drink a cup of hot tea.
Fruit juice, in lieu of Veg.
Juice. OK. If feeling heavy from
overnight food, drink honey (2-3 teaspoons) + limejuice + water.
b. Remember: DRINK SOLIDS; EAT LIQUIDS i.e. munch solid food well with saliva before gulping,
and enjoy the liquid slowly to enable it to mix with saliva.
5.
Breakfast of Sprouts, dates, and fruits:
Have a gap of at least ½ hour.
a. Take breakfast with sprouts of any three
types from green gram, Bengal gram, wheat,
horse gram, alasandalu, etc. along with soaked groundnuts, soaked Soya, soaked
til, and pieces of fresh-coconut. Take less
(5-10) soaked groundnuts and only 1/8 coconut piece if overweight.
b. The sprouts and soaked seeds should be
at least two fistfuls. Eat with dates or
after sprinkling limejuice for taste if necessary. You can also add pomegranate seeds for taste.
c. Soaked items should be soaked overnight
after washing with water.
d. Sprouted seeds should have sprout of at
least 1 to 1½ inch long. The longer the
sprout, the less gas it will produce and the less fat it contains.
e. Eat breakfast for at least 20 minutes
slowly, chewing it well. If still
feeling empty on stomach, top it up with any seasonal fruits.
f. Start drinking 1-2 glasses of water,
starting after 1 ½ - two hrs. After breakfast – your tongue might signal you
that the body needs water, to take the digested food into the blood for onward
transmission to your cells.
6.
Lunch:
Ensure to drink one litre of water, (in stages as above) until ½
hour before you take the lunch. If lunch
is delayed, take water in between. Lunch
between 12 to 1 p.m. is better, as Jatharaagni (fire of hunger) increases with
the height of the Sun.
a. Have 2-3 Phulkas (made with floor
including the Chilka or Wheat-cover) and fresh salad, or 2 servings of Rice
(Brown Rice or Pounded Rice or Boiled rice) with curry (boiled
vegetables). You can use onions,
limejuice, green chilly etc. for taste. If
not used to onions, you may use cabbage for similar taste. You can have curd if required. Rice and curries should be 50:50 by volume, especially
for overweight people.
b. If overweight, take only phulkas. If underweight, take more Pounded rice and
less curries (say 70:30). Phulkas are
good with either raw salad or cooked vegetable curries. However, rice is digested easily with cooked
curries only.
c. Remember – all food should be MOSS-free
i.e. no Masala, Oil, Salt or Sugar. This
is the main secret of Manthena’s Natural Living Style (MNLS).
d. Start having water of ½ to 1 glass
after about two hrs, when our tongue signals for water.
e. Do not drink water in-between meals or
after food – it is the prime cause of gas problems, acidity, ulcers etc.
7.
Evening drink:
Drink coconut water, sugarcane juice or fruit juice, if feeling
hungry / tired, around 5 PM. Remember,
no water for ½ hr. before taking any food.
Any item other than water is food for us.
8.
Evening excretion:
Have 1 litre of water (in one go or within five mins.) at around 6
p.m., after ensuring that you have toilet facility available to excrete the
waste of your breakfast. If you get
prompted for stools as many times a day as taking food (say 3 times a day when
taking breakfast, lunch and dinner), then your health is near-perfect.
9.
Dinner:
a. Have dinner between 6.30-7 p.m.: Phulkas
+ Raw Salad. If engaged in heavy
physical work or want to add weight, then rice + boiled veg. Ensure that boiled veg. is fresh. If underweight, you may have curd rice
also. If over 50 and not much of
physical work, or having diabetes or arthritis, take only fruit-dinner. Upto ½ kg of fruits are OK for dinner. Fruits like mango, sapota, banana, and jackfruit
have more energy per 100 Gms. and fruits like guava, papaya, watermelon, have
less energy.
b. A good combination is 60% raw
(breakfast and dinner) and 40% cooked (in lunch).
10.
Sleep:
Avoid taking water after 9 p.m. You may have 1/2 glass if feeling
thirsty. More water may lead to more
urine at night and disturb your sleep. Proceed to sleep at 10 pm. If very hungry, have honey + water. You will have deep sleep for less number of
hours and will NOT feel like being in bed once you are awake. Remember – the deeper the sleep, the less
will be the hours required for sleep, and the more will be the energy you have
when you get up!
NOTES:
a) FASTING: Fast with FRUITS OR HONEY+LIME JUICE (HL
drink) once a week or fortnight - recommended to balance the unbalanced. The HL drink should start in place of
Vegetable Juice and alternated with two glasses of water every 1 to 1½ hr. If feeling very tired at night, you may have
fruits for dinner that day. Please stop
taking HL drink or water after 8 PM. You
can take up to up to 250
gms. per day.
b) Quantity of water per day should change
as per age. Children in teens (13-19) may
take ½ -1 liter each for cleansing purpose.
Younger children may be given ¼ - ½ litre instead.
c) Avoid MOSS
in food (Masalas, oil, salt
and sugar). Masalas are all Ayurveda medicines and should
not take as part of our daily food. Ripe
Tamarind (Ripe Imli) is also an ayurvedic medicine and should not be in daily
diet. Always prefer fresh crop or raw
food to processed food.
d) Pregnant women should take about 150%
food to provide nutrients for the infant too.
e) Young boys need more food for growth of
the body in their teens.
f) If Overweight/Obese: Do not starve to reduce weight. Lunch and dinner should have more vegetables
and less of rice or Phulkas. Eating
dinner early, and reducing the calories of dinner (taking fruits for dinner),
help. Our daily average need is 2200
calories for male and 1800 for female, when they are desk-workers. We can take
breakfast of 600-700 calories, lunch of 800-900 cals. Moreover, dinner of 400-600
cals. Reducing it by about 500-600 calories,
a day melts the extra fat slowly.
g) Lifestyle Diseases show improvement when the pace of life is slowed down, for those
who are otherwise very fast in every work, including eating. The diseases and the approximate time to show
perceptible improvement in the condition are given below:
i. Accumulation of phlegm in chest: Fast for 1-2 days
with HL juice alternated with water (See (a) above for details), to get quick
relief.
ii. Allergies & Asthma: 7-20 days (Strictly
Avoid the trio of Sweets (made with sugar/jiggery), Salt, and cold items
including cold water). Water of normal
temperature or warm water will help for such cases. These problems are derived from parentage.
iii. Back/Spine problems: We normally bend
our spine as well as neck forward most of the time, which leads to mainly 3
aches - low-back ache, backache, and neck-ache.
If you have any such problems including slip-disk etc., do
backward-bending asanas ONLY – do not do forward-bending asanas until you get
good relief from these aches. Makaraasana
is very light and can do even if the pain is a little severe. Avoid pillow completely while sleeping. After a week or two, start doing Matsyasana,
Ushatraasana, Bhujangasana, and Dhanuraasana (specially for back-ache) and
Salabhaasana (specially for low-back ache)
iv. Diabetes:
15-30 days. (Full recovery is not possible, if the current treatment is
of insulin injections, but reduction in dosage can achieve.) Check sugar level once a week or every 3 days
depending on the intensity of changes in the body, and reduce the dosage of
medicine after consulting the doctor.
v. Gas and acidity:
(2-3 days).
Please do not take water along with food. Burning sensation due to acidity in stomach
will immediately, come down due to dilution of acid with water as we drink. Such water additionally cleans the system
too. Similarly, if the stomach is
bloated due to gas problem, drink water and fast for ½ day with HL juice
(explained in (a) above) alternated with water.
You will feel the difference.
vi. Heart problems (high triglycerides,
blocks in arteries etc.): These can cured through this lifestyle with very good reduction in
percentage of blocking even after one month of the NLS. Tension-free mind is also very important to avoid
blocks in arteries and hart attacks.
Doing Yoga and meditation help a lot in relaxing the mind – make them a
daily routine. Daily walking also helps
a lot. Remember, as per research, normal
walking helps more in melting body-fat than brisk walking or running!
vii. High B.P. / Low B.P.: 15-20 days. Check the B.P. once a week or fortnight, and
reduce the medicine dosage after consulting the doctor.
viii.
Impotency/Infertility: These are related to both body and
mind. The 10 daily steps help a lot in
overcoming these problems in many, as sexual prowess in both male and female
gets enhanced by providing adequate enzymes, vitamins and minerals (veg.
juice), protein (sprouts-breakfast), and exercise (aasanas, praanaayaama and
meditation).
ix. Joint Pains/Arthritis: Avoid Salt
strictly and completely to get some result (It is the Sodium Bicarbonate
crystals accumulating in the joints which eat away the cartilage, and make
small pieces of bones etc.). If joints
are already bent (e.g. fingers etc.) in case of Rheumatoid Arthritis, such
bones will not be straightened, though relief from pain can be enjoyed.
x. Kidney problems: Please do not
start on this system without consulting the doctor, as 5-6 liters of water is
consumed per day in this system.
xi. Piles and constipation: (5-7 days). (One should take care not to accumulate gas
in intestines, by strictly avoiding gas-producing foods such as non-sprouted
pulses/Dal etc.)
xii. Skin problems: could be
even 1 year, as the skin cells are the far distant from heart and get the least
attention by the body. However, some
have got rid of even years-old scars after continuous cleansing of the body by
this method, linked with avoiding any soap or shampoo for bath, and rubbing the
skin well while having a cold-water bath.
xiii.
Thyroid
Problems: Hypothyroid/Hyperthyroid problems are due to
irregular functioning of Thyroid gland and less/more production of TSH, an
important hormone. This problem is cured
by providing body with adequate enzymes, proteins and exercise (specially the
neck). Hence, the steps of vegetable
juice, sprouts-breakfast and praanaayaama (especially Ujjayee) and aasanas help
in getting rid of this disease. These
habits should be permanent to keep thyroid problem away.
xiv. Underweight: Take food with more of protein, carbohydrates
and fat, like soaked groundnuts, fresh coconut pieces/grating, pounded rice
(i.e. raw rice) or whole-wheat phulkas.
Root vegetables like potatoes have more energy in vegetables. Weight will then increase gradually, with
healthy fat being added.
h) Til (sesame) has 9 times more calcium
than milk. Milk is not essential for
adults.
i) All vegetarian food contains no
cholesterol and has fiber. Eat
vegetables as far as possible with peel after a thorough wash. All animal food (including milk) contains fat,
cholesterol, and no fiber. There is no
cholesterol in any plant food.
j) Fiber in food is like broomstick for
the house. If no fiber in the foods,
more dirt in body and more diseases.
k) Retaining stools in body is the cause
of many seasonal as well as chronic diseases, as many germs and viruses reside,
incubate and spread by sticking to walls of intestines.
l) Airborne diseases through lungs
affect us – hence Deergha Pranaayamas (advocated by Dr. MSR) clean the lungs
daily from the polluted environment.
m) Germs take time to incubate – very
few germs (like those creating vomiting due to stale food) react within a day
or in hours. Many germs and viruses take
4-21 days to incubate in the cells of walls of intestines or lungs. Hence, daily cleaning of both lungs and intestines
(by Praanaayaama and cleansing water) will keep you away from all seasonal
diseases and even epidemic diseases.
n) Air and water are the two best
cleaning agents for our body – use the clean air and clean filtered / purified
water to clean the body daily.
o) Study a calorie counter of the foods
you normally take, and try to take the daily food roughly equivalent to your
daily needs, to keep your weight under control.
p) Observe your body. Get diagnosis for any ailment through modern
medical techniques. Nevertheless, you
need not rush to take the prescribed allopathic medicines. Nevertheless, go for alternate medicines
including allopathy when quick relief is needed or in emergencies (including
accidents) – this system is not against any other medicinal system per se.
q) Shifting pain is not an ailment – it
is body’s way of curing an internal problem when you start following natural
living style. Do not be unduly worried
about it.
r) Avoid hormonal treatments as far as
possible, especially to youngsters – they have long-term side effects.
s) All allopathic medicines have side
effects; but this system always gives you side-benefits! You may follow this system to get rid of one
disease, but you will find that you get relief from a host of other diseases
and get perfect health and agility.
t) Evening bath is recommended as a
routine on all days. During fasting,
bath twice a day is important, as body may throw out lot of dirt/toxins though
sweat also.
u) Indian Toilet should be preferred to
Western – to help observe daily the rejects and have knee-flexibility, and
helps for cleaner body – it also avoids infections, especially for
females. That posture also takes you
nearer to the Pavanamuktaasana, which helps in constipation problem due to gas
accumulation in large intestines.
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