7 Steps to an Ayurvedic Lifestyle. Step 7 - Balanced Awareness.

The ancient Ayurvedic text, the Sushruta Samhita states “He whose doshas are in balance, whose appetite is good, whose body, mind and spirit are full of bliss, is called a healthy person.”  The opposite holds true for an unhealthy person.  Ayurveda teaches us how to live a happy, healthy, and long life, free of disease.

Heal the world
Make it a better place*

Ayurveda believes that disease manifests from imbalance while wellness reflects harmony in all aspects of our lives.  Ayurveda observes our interconnectedness with nature.  All living things including human beings are composed of the five elements that exist in nature:  ether, air, fire, water and earth.  An understanding of these elements forms the basis of our three bodily humors known as doshas.  Vata dosha is composed of ether and air; pitta of fire and water, and kapha of water and earth.  We are all a combination of these doshas; our unique doshic constitution is determined at birth. 

Ayurvedic treatment focuses on balancing the doshas as aggravated doshas are the precursors of disease.  If there is an imbalance in the predominant dosha, this is of greater concern than an imbalance in a lesser dosha.  Therefore, Ayurveda is about wise living; it is about balancing your personal nature with the world around you.

Just as our bodies contain all the elements that exist in nature, our minds have each of the three gunas (qualities or tendencies):  sattva (knowledge, purity); rajas (action, passion), and tamas (inertia, ignorance).  In context, guna is the quality of the mind and the character of a person.  Like the doshas, the three gunas are present in each of us and can fluctuate depending on a number of factors. 

Our goal is to increase the sattvic (knowledge, purity) quality by making choices that are sattvic in nature.  The quality of our food and environment are critical to our mental health.  As our minds and bodies are inextricably linked, exposure to rajasic or tamasic impressions ultimately creates an imbalance in the mind, leading to bodily distress.  Just as mental imbalance can manifest physically in the body, physical illness contributes to mental suffering. 

Ayurveda is based on an understanding of various complimentary cycles and the synergistic properties of everything in nature, everything from body types, the seasons of the year, the time of day to foods and suitable activities, is described in Ayurvedic knowledge. 

Through proper food selection and preparation, you will promote healthy digestion and should reduce residual toxins (known as ama) that buildup in the body as a result of undigested foodstuff. 

Through gradual lifestyle changes, Ayurveda promotes the rejuvenation of internal bodily systems with activities like yoga asanas, which stretch and massage the body and help restore muscle and fascia.  Breathing techniques (known as pranayama) help balance the endrocrine system, which is important to remediating the negative effects of stress. 

Other ways to cultivate balance include getting enough sleep; eating in a quiet atmosphere; conscious living (practicing the art of being present); recognizing and practicing the power of positive thinking; meditating or participating in spiritual practices; and attuning your life to the body’s natural rhythms.  While the causes of imbalance are too numerous to list, some examples include:  continuous stress; an unwholesome diet; the weather; strained relationships.  Like Chinese Medicine, Ayurveda believes that our spiritual health and physical health are inextricably intertwined.  A truly holistic approach, Ayurveda treats the cause, not just the symptoms.  Ayurveda belives that:  “Cause is a concealed effect; effect is a revealed cause.”

In his book, Perfect Health, Deepak Chopra states:

The purpose of Ayurveda tells us how are lives can be influenced, shaped, extended, and ultimately controlled without interference from sickness and old age.  The guiding principle of Ayurveda is that the mind exerts its deepest influence on the body, and freedom from sickness depends on contacting our own awareness, bringing it into balance, and then extending that balance to the body.  This state of balanced awareness, more than any kind of physical immunity, creates a higher state of health. 

Ayurveda is truly a holistic system of healing meaning that it recognizes that perfect health can only be maintained when our mind, body and spirit are in a state of balance.  Thus, the fist step in living a life of balance is CULTIVATING AWARENESS.  This is different than a band-aid or a panacea.  It requires that we listen to our body’s own intelligence so that we can recognize and rectify imbalances as they occur.  Ayurveda gets to the root of the problem, “the root cause” and frequently recommends diet and lifestyle changes to help you move towards balance.  Real change, however, requires earnest commitment.  It is well worth it, however, if you are interested in making profound and enduring changes in your life.

Source:  Perfect Health, Deepak Chopra, 1991, 2000. 

*Song Lyrics, Save the World, Michael Jackson.

7 Steps to an Ayurvedic Lifestyle. Step 6 - Surrender your Heart.

"And then you see things, the size of which you
have never known before."*

Ayurveda includes moksha as the fourth goal of life.  Moksha is a Sanskrit term meaning: freedom; liberation; emancipation; surrender; letting go; release; salvation.  While the other three goals of life (dharma, artha, and kama) are concerned with this life, moksha is the freedom of the soul from the compulsions of birth and rebirth.  It is the attainment of cosmic consciousness.  Moksha is freedom from attachment to the first three gross states (dharma, artha, and kama) and is a state of inner peace and joy.  This quadrant of existence is most frequently associated with religious activities and spiritual aspirations.

Moksha is achieved by fully surrendering to God’s will, subduing the desires of the ego.  The higher function of moksha is the evolution of the soul.  Ayurveda teaches us that the ultimate goal of life is moksha, liberation, which is our natural state and results from a sustained awareness of the divinity that resides in each of us.  Ayurveda offers a profound understanding of the components necessary to encourage our process of awakening.  It should be clear that the goal in achieving longevity is not to further indulge our senses but to attain liberation, which can only be achieved by becoming God-conscious.

Moksha means liberation of Samsara, the cycle of birth, death and reincarnation.  It is the final release from our illusion of duality, accompanied by the realization of our fundamental nature:  oneness with the Creator and all of its creations.  When there is ego, there exists the notion that we are separate.  When there is ego, every action we take is directed toward protection of this self, which we consider different from others.  Reinforcing the “self” only separates us more from others.  Only when the ego is dissolved can we see the ones surrounding us.  This is the ultimate destination of yoga.  It is easy, however, to become distracted along the path.

By including moksha as one of the four goals of life, Ayurveda enters the realm of Yoga and spirituality.  The combined study of Ayurveda and Yoga is of great importance for self-disclipline and helps us to understand the potential of life addressed in such a profound manner.  Together Ayurveda and Yoga are a complete discipline, which can transform our existence from the physical to the deepest spiritual level with creativity on all levels.

Ayurveda accepts the yogic principle that the health of the body depends upon the health and balance of the mind.  The mind is easily agitated and disturbed.  Regular yoga asana and the practice of pranayama or yogic breathing techniques help us control the mind and is used for this purpose in Ayurveda.

Without proper physical and mental health, we cannot effectively pursue a spiritual life.  Moving into the field of health, Yoga enters the domain of Ayurveda.  For maintaining health, Yoga recommends a diet and lifestyle following one’s Ayurvedic constitution.

There are four paths of attaining liberation from the cycle of birth and rebirth:  selfless work; self-dissolving love; deep meditation and discernment or good judgment.

We are divine at the cores of our being; we are one with the Divine.  Ignorance of this can result in bad karma and trap us in the cycle of reincarnation.  Ayurveda believes that moksha or salvation is achieved by our own efforts. Ayurveda works at healing and purifying the body and mind while Yoga aims at taking us to self-realization, which depends on a purified body and mind.  The foundation of Yoga is Ayurveda and the fruit of Ayurveda is Yoga.

Source:  Beayurvedic, Dr. Beena Vesikar

*Song Lyrics, Crazy (Seal)

7 Steps to an Ayurvedic Lifestyle. Step 5 - Fulfilling your Heart's Desire.

Everybody's got a hungry heart.*

In Ayurveda, the third goal of life is kama, a Sanskrit word meaning, “seeking pleasure.”  Always moving toward balance, Ayurveda believes that sensory pleasure is a necessary component of good health.  If our pursuit of pleasure is unregulated or becomes an end in itself, it is considered wrong action capable of producing physical and mental disease.  On the other hand, if we repress our sensory experiences, we will be unable to fully express our gifts, our dharma.

Kama comes from living our dharma.  When our attention is focused on our dharma, our life’s purpose, the other goals in life (artha-creating prosperity; kama-fulfillment of desires; moksha-spiritual freedom) become a natural extension of pursuing our dharmic foundation.  Sexual love is only the most basic form of kama.  Kama is enjoyment.

Kama is the emotional aspect of our lives, our heart and feelings.  It also includes our aspirations, the desire to accomplish what we came here to do.  While enjoyment is the primary goal of the senses, there is also the desire to procreate and experience joy.  Kama is more than the pursuit of sensual pleasures:  the ancient Ayurvedic texts refer to it also as the desire for health and wellness.

The spiritual dimension of kama is not to be overlooked.  All of our desires, both sensory and otherwise, play an important role as the soul witnesses the play of karma during this lifetime.  In opening our heart, we move closer to spiritual truth.  We become aware of the divinity in every living creature. 

By opening our heart, we experience kama on different levels, not just the physical.  Awakening our desire for truth is essential for spiritual growth.  Our sensory experiences become sacred.  Kama is a vehicle for us to return home to our true essence, our Divine Self.  Kama ultimately leads us to moksha, spiritual freedom.

Kama is a powerful force.  Ayurveda advises us to use it in a productive, positive and balanced manner.  It also reminds us that everything we experience is food and by ingesting nourishing sensory experiences, we accelerate our spiritual progress.

Source: Yoga Baba Prem, Kama - Desire and Spirituality, American Institute of Vedic Studies

* Song lyrics:  Hungry Heart (Bruce Springstein)

7 Steps to an Ayurvedic Lifestyle. Step 4 - Creating Prosperity.

Misery is a long life without wealth.

 "Prosperity is not just having things. It is the consciousness that attracts the things. Prosperity is a way of living and thinking, and not just having money or things. Poverty is a way of living and thinking, and not just a lack of money or things." - Eric Butterworth

"Prosperity is only an instrument to be used, not a deity to be worshipped." - Calvin Coolidge

 “One must have a desire for wealth for there is nothing so miserable as a long life without wealth.” - Charaka Samhita

In Ayurveda, there are four goals of life: 

·      Dharma meaning one’s life purpose.

·      Artha meaning prosperity.

·      Kama meaning fulfillment of desires, happiness and love.

·      Moksha meaning becoming one with the divine, the spiritual path.

Artha does not mean amassing great wealth or living a luxurious lifestyle or living selfishly.  Instead, it is a byproduct of living one’s dharma, one’s life purpose.  If we are firmly established in dharma, then prosperity naturally follows.  It comes from living our dharma.  Thus, we benefit most from focusing on our dharma, which allows the other goals of Ayurveda to be pursued effortlessly as they serve to create and maintain our dharmic foundation.

When artha is an end to itself it causes wrong action, which can lead to physical or mental disease.  When balanced, artha creates the foundation for us to grow as spiritual beings.  When imbalanced, two things can occur.  The first is that we crave too much.  We become greedy, our lives are imbalanced, limited and selfish.  If, on the other hand, we ignore the material necessities of life, we risk becoming overly dependent on others, insecure and frustrated.  Fulfilling our dharma may not be possible.  By accepting artha as an essential goal of life, we become responsible for our lives and are able to fulfill our needs.

Artha also means managing our material wealth in a righteous manner.  In Ayurveda, the old adage “health is wealth” also applies.  If we have good health, the desire to earn is prominent.  When knowledge is also used to support oneself, it can be part of artha.  Ayurveda aims at ending suffering so each individiual is able to self-actualize, to accomplish the four goals of life:  dharma, artha, kama, and moksha. 

In the Charaka Samhita, one of the three ancient texts on Ayurveda, Charaka said, “One must have a desire for wealth as there is nothing so miserable as a long life without wealth” (nor without health for that matter).

7 Steps to an Ayurvedic Lifestyle. Step 3 - The Food You Make.

You are what you eat.

In Ayurveda, food not only nourishes but also maintains and restores doshic balance, which is considered essential for good health.  We are a combination of the three doshas or bodily humors determined at birth and even conception.  A rare person is tridoshic, meaning that the doshas are equally present.  If the doshas are aggravated, this can affect digestion and create toxins (known as ama) from poorly digested food.  Ayurveda believes that the buildup of toxins in the body contributes to ill health.  Proper nutrition is established through food choices and combining, cooking methods and herbal nutrition.  Ayurveda believes that understanding the individual is the key to finding a truly balanced diet.  Lifestyles & Integrated Lab, ASP 1, 2010-2011, p. 61, The Ayurvedic Institutue, 2010.

Food choices depend on an individual’s prakruti (state of doshas at birth) and vikruti (current state of imbalance).  For instance, while some raw food may be appropriate for a person who is a Pitta/Kapha type, it may not be appropriate for someone who is predominantly Vata and is currently experiencing a Vata imbalance.  Insomnia, anxiety, and the inability to focus are all signs of a Vata imbalance.  Such an individual may do better with warm moist foods that are easily digestible.  Eating more cooked foods may be the first step in this individual’s healing journey. 

Foods are classified according to their basic qualities, the impact they have on both mind and consciousness.  Foods that have a satvic quality bring clarity, harmony and balance to our lives.  Fresh fruits and vegetables and freshly cooked food all have a satvic quality.  Satvic food enriches our lives and contributes to elevating our mind.  Foods that have a rajasic quality are provoking and can be agitating.  Both garlic and onions are considered rajasic.  Tamasic food is dull and heavy.  Alchohol and coffee are both tamasic substances.  The ancient principles of Ayurveda are supported by the recent wave of books on food and mood.

While the Ayurvedic approach is individualistic, there are certain basic principles to consider when moving toward an Ayurvedic lifestyle:

·      Don’t eat by the clock.  Eat only when you feel real hunger.

·      Incorporate the six tastes at every meal (sweet, sour, salty, pungent, bitter and astringent).

·      Don’t eat if you are not relaxed.

·      Always sit when you eat.

·      Eat with a sense of gratitude.  Be present and appreciate your food.

·      Minimize cold foods and drinks.

·      Make lunch your largest meal as your appetite is strongest midday.

·      Don’t overeat.  Leave about 25% of your stomach empty as it will aid digestion.

·      Wait at least 4 hours between meals, preferably 5 or 6 when your digestion is complete.

·      Don’t graze.  Minimize snacks as they interfere with appetite.  If you are really hungry, eat some fruit or nuts.

·      Limit leftovers and frozen food; when possible eat freshly cooked food or food cooked that day.  Freshly prepared food contains energy (known as prana), which infuses your cells and eventually your consciousness.

·      Food should be organic and fresh.  Whenever possible, choose locally grown.

·      Study food combining and eliminate foods that are incompatible therefore preventing the buildup of toxins in the body.

·      Try to make dinner a smaller meal and eat before 7:00 PM.

·      Don’t drink too much liquid at meals as it can interfere with appetite and digestion.  Sipping a half-cup of hot water aids digestion.

·      Treat meal preparation as a sadhana, a practice that brings you closer to your Divine Self. 

While Ayurvedic food is traditionally Indian cuisine, it is not by any means so limited.  Also, Indian food is not necessarily Ayurvedic.  In fact, Indian restaurant food may be overly spicy and cooked in poor quality oils.  Many of the spices used in Ayurvedic cooking are also medicinal herbs used in Ayurvedic herbology.  The most common spices used in Ayurvedic cuisine are cumin, coriander (cilantro), ginger, cardamon, hing, ajwan, turmeric, and fenugreek.  Ingesting small amounts on a daily basis helps maintain the health of the digestive fire and entire GI tract. In Ayurveda, foods, drinks and spices are categorized according to their taste, the energetic effect they have on the doshas as well as the post-digestive effect on the tissues.

Before you get overwhelmed, remember that Ayurveda is a strong component of the “go slowly” school of thought. Lifestyles & Integrated Lab, ASP 1, 2010-2011, p. 61.  Remember, what you eat and how you live on a daily basis is your strongest ally in restoring and maintaining health. 

7 Steps to an Ayurvedic Lifestyle. Step 2 - Find your Dharma and Perform it with Love.

It is the dharma of the sun to shine.

In Ayurveda, there are four goals of life.  One of those goals is dharma.  Dharma means service, your contribution to the world, your reason for being.

When you are living your dharma, you are able to express yourself fully and completely.  Your life force or prana is stronger.  You become more energized and you have a greater capacity to enjoy life.  When you are not living your dharma, things seem more difficult.  Your physical health is more likely to suffer and your well-being is diminished.  In other words, when you are aligned with your dharma, everything flourishes.  When you are not, you feel stuck.

There are many translations of the Sanskrit word dharma.  It is translated as religion, path, natural law, righteousness, duty, truth, virtue, correct action, and personal ethics. 

Dharma includes your spiritual purpose, a higher purpose beyond your desires.  This is the purpose that you are assigned by the Universe.  It is the purpose that matches your unique gifts and abilities.  It is a gift to know one’s dharma.  In order to know and live one’s dharma, all that is necessary is that you surrender and serve.  Following one’s dharma takes great courage and faith.  Don’t let self-doubt sabotage you.

Success has many measuring sticks.  Most measure it based on money and power.  Few measure it based on service and accomplishment.  Surrendering to your dharma assures a balanced success based on all parameters.  The Universe supports those who align with its intention. 

Harmonious fulfillment of dharma is a gentle loving process built upon consistent hard work and devotion to higher principles.  As human beings, we easily fall back into the dark shadow of the ego.

Dharma is “the way”.   It is what is naturally right.  It aligns mind, body, and soul in harmony with nature. 

In Ayurveda, dharma is to serve, to give of yourself with love.  Simply, dharma means to be your complete self.  In the ancient Indian scripture, the Bhagavad Gita, Lord Krishna said to Arjuna, “It is better to strive in one’s own dharma imperfectly than to succeed in the dharma of another”.  In other words, it is better to be true to your own self imperfectly than to try to emulate someone else perfectly. 

Ayurveda believes that living one’s dharma is essential for happiness.  Dharma comes from the Sanskrit root meaning “to be established” and has to do with being fully established in the truth of who you are—living each moment in fulfillment of your inherent nature and individual aptitude.

Dharma is the way, the natural law.  It is the dharma of the sun to shine.  To follow your dharma is to follow the cosmic flow.  Following your dharma is following what you ought to be, what you are meant to be.

If you want to find your true purpose, you must first empty your mind of all the false purposes you have been taught.  Surrender your ego and open yourself to the Universe and your Dharma will be revealed to you.  Follow it with love and service. 

7 Steps to an Ayurvedic Lifestyle. Step 1 - Your Daily Routine.

Your daily routine need not be onerous.

Ayurveda believes that practicing a daily Ayurvedic routine encourages good health and helps prevent disease.  “Dinacharya” is the Sanskrit term for daily routine.  “Din” means day and “acharya” means to follow.  By practicing dinacharya, we become attuned to our own internal rhythms as well as the rhythms of the day, for example the sun and moon cycle.

Some of the key components of an Ayurvedic daily routine are:

--Waking up early, preferably before sunrise.  This is the time of day when the oxygen in the atmosphere is plentiful and fresh.  This is also an ideal time to concentrate on meditation, prayer and spiritual studies before the hubbub of the day.  Waking habits differ by dosha.  Vata individuals should generally rise by 6, as they require more sleep than the other doshas, pitta individuals by 5:30, and kapha individuals even earlier. 

--Cleansing and massage.  Drink a room temperature glass of water upon waking. Leave it on the counter overnight so it reaches room temperature.  This will stimulate the kidneys and cleanse the GI tract.  Splash your face with cool water, clean your teeth and scrape your tongue.  Tongue scraping stimulates the internal organs, aids digestion, and removes bacteria.  Washing the eyes with cool water or rose water will refresh eyes that are continually exposed to pollution and the elements.  Ayurveda encourages a gentle self-massage before bathing, either with oil or with a dry brush.  By practicing daily self-massage, Ayurveda believes one’s health and well-being will dramatically improve.  After massage, bathe.  Daily bathing refreshes both body and spirit. 

--Exercise.  Ayurveda believes that daily exercise is necessary for good health.  It is well known that exercise benefits both body and mind.  Unlike the Western approach to exercise, Ayurveda believes we should exercise to 50 percent of our capacity and that our age, physical condition, emotional state and the season should all be considered before selecting an exercise regimen.  Yoga asanas, walking, and swimming are all suitable activities.  A regular yoga practice increases stamina and resistance to disease by facilitating the immune system, cleansing the body’s channels, promoting circulation and elimination, and destroying fat.  Done regularly, yoga will remove stress that will eventually accumulate in the body.  Even a simple yoga practice consisting of Surya Namaskar (sun salutations) will stimulate and condition all bodily systems.  It is important to practice yoga according to your dosha.  Vata dosha should select poses that are grounding.  The poses should be practiced gently and with ease so as not to aggravate Vata.    Pitta dosha can select more moderate postures, but should avoid overheating.  Vigorous and energizing postures will balance Kapha dosha.

--Give thanks.  Open your day by expressing gratitude for all the blessings present in your life today.  A brief meditation (15 minutes) both morning and evening will radically change your life, as the moment-to-moment awareness that you are cultivating in your meditation practice will begin to manifest in your daily life.   Use whatever meditation method seems appropriate, focusing on your breath, an object, or a mantra (sacred sound).  Stay present and instead of zoning out, attend to those moments during your meditation when time stops. 

Ayurveda places great emphasis on one’s pathya or lifestyle (eating habits and daily routine).  Guidance is also provided as to how to adjust our daily routine as the seasons change.  Ayurveda believes that the daily routine is the basis of good health.  Try one or two components of the Ayurvedic lifestyle and see how it feels.  It is important not to get overwhelmed.  By cultivating your own personal lifestyle, you will begin to see significant changes in your health and world-view.  Everything in your life will change. 

Meditation: Like an Empty Bowl.

In the Empty Bowl Meditation, time stops.

Meditation fosters positive changes in one’s personality and behavior.  Whether you are seeking general relaxation and stress reduction or want to explore the pathway to higher states of consciousness, a daily practice is most beneficial.  While there are many techniques to quiet the mind, the Empty Bowl Meditation emphasizes breath awareness and the natural stops at the end of each inhalation and exhalation.  In these two stops, time stops.  You are surrounded with peace and love.  You become like an empty bowl.  By practicing this meditation morning and evening for 15 minutes, the inner and outer will merge.  Everything will happen to you.

To practice the Empty Bowl Mediation, sit in a comfortable position with palms up and open, placed on your knees, like empty bowls.  If this is not comfortable, you may practice this mediation in the prone position. 

Open your mouth slightly and touch your tongue to the roof of your mouth, behind your front teeth.  Breathe naturally and notice the rhythm of your breath.  Notice the tip of your nose.  Be aware of the air as it travels through your nose, cool air going in; warm air going out.  Sit quietly, observing your breath for about 5 minutes. 

After 5 minutes, follow your breath.  Follow the air as it travels through your nose, throat, heart, diaphragm, deep down into the belly, behind the belly button where there is a natural stop.  Stay in this stop for a few seconds.  Then follow the breath on exhalation as it travels up from the belly behind the diaphragm, heart, throat, out through the nose until it reaches a place outside your body about 9 inches in front of the nose, the second stop. In these two stops, your breath stops.  Time stops.  In these two stops, only existence is present.  You are surrounded with peace and love.

Source:  Dr. Vasant Lad, The Ayurvedic Institute, Empty Bowl Meditation (Kevala Kumbhak) Handout, 1994, 2005.

Ayurveda. Don't Coddle your Kapha.

Kapha dosha likes its creature comforts.

In Ayurveda, the doshas are protective barriers against disease.  We are a combination of all three doshas:  vata, pitta, and kapha.  If our doshas are aligned with our prakruti (our doshas at birth; our constitution at birth), this is considered perfect health.  If they are misaligned, imbalance results and unless we tip the scales toward balance, disease may manifest.  Ayurveda teaches awareness.  Being aware of the natural order of things will enable us to recognize when things are out of balance.

The kapha dosha is most closely aligned in nature with the water and earth elements.  It is responsible for lubricating the body and giving it  structure and support.  Certain qualities constitute the kapha dosha:  heavy, slow, cool, oily, slimy, dense, soft, liquid and static or dull.  It is most closely associated with the sweet and salty tastes.  If the qualities inherent in kapha are aggravated, then a kapha imbalance may occur.  Some causes may be:  heavy foods, overeating, cold drinks, excessive sleep, lack of exercise, winter and spring seasons, and dairy products.  Emotions such as greed and possessiveness also contribute.

Ayurveda teaches us to first identify and treat the cause.  Treating the cause with its opposite is generally the most effective method of treatment.  For instance, if you eat too much candy, cookies, and ice cream and lead a sedentary life, you may feel sluggish and eventually become overweight.  By opting for lighter whole foods, you will counteract kapha’s heavy quality.  Your energy level will increase and your weight will no longer be a concern.  Ayurveda teaches us to respect our own body’s intelligence.  All we need do is listen.

Ayurveda Lecture, Ayurvedic Studies Program Level 1, Student Manual 2010-2011, The Ayurvedic Press, 2010.

Ayurveda. Don't Push your Pitta.

Pitta dosha is aligned with the fire element.

In Ayurveda, the doshas are protective barriers against disease.  We are a combination of all three doshas:  vata, pitta, and kapha.  If our doshas are aligned with our prakruti (our doshas at birth; our constitution at birth), this is considered perfect health.  If they are misaligned, imbalance results and unless we tip the scales toward balance, disease may manifest.  Ayurveda teaches awareness.  Being aware of the natural order of things enables us to recognize when things are out of balance.

The pitta dosha is most closely aligned in nature with the fire element.  Its primary function in our body is transformation.  Certain qualities constitute the pitta dosha:  oily, sharp, hot, light, spreading, and liquid.  It is most closely associated with the bitter and pungent tastes.  If the qualities inherent in pitta are aggravated, then a pitta imbalance can occur.  Some causes of a pitta imbalance may be:  hot, spicy food; the hot sun; sour citrus fruits; prolonged fasting; aggressiveness; competitiveness; and the summer season.  Emotions such as anger, hate and jealousy also contribute. 

Ayurveda teaches us to first identify and treat the cause.  Treating the cause with its opposite is generally the most effective method of treatment.  For instance, if you eat too much hot, spicy food, you may develop acid-indigestion.  By minimizing the quantity of the hot, spicy foods you consume and opting for more cooling foods and spices such as cilantro and coconut, you will counteract pitta’s hot and sharp qualities.  Your bouts of acid-indigestion should decline or be eliminated entirely.  Ayurveda teaches us to respect our own body’s intelligence.  All we need do is listen.

Ayurveda Lecture, Ayurvedic Studies Program Level 1, Student Manual 2010-2011, The Ayurvedic Press, 2010.

Just give me the Flax Ma'am: The Facts About Flaxseeds.

A spoon of whole brown flaxseeds.

Some call it flaxseed.  Others call it the most powerful food on the planet.

What is it about this tiny seed that has caused it to make waves among the health conscious?  It’s mainly three ingredients.  First, flax is a plant-based source of omega-3 essential fatty acids.  Second, flax contains lignans, plant chemicals classified as phytoestrogens  (meaning plants with estrogen-like properties).  Having a weak estrogen-like effect on the human body, phytoestrogens have the ability to block more potent estrogens, which can reduce the risk of hormonally dependent cancers.  Third, flax is a good source of fiber, both soluble and insoluble.

Specifically, flax has been promoted to reduce certain cancers.  In fact, the American Cancer Institute has singled out the flaxseed as one of six foods that deserves further study.  Flax has been linked to the reduction of heart disease by helping to reduce blood cholesterol LDL  (bad cholesterol) levels as well as triglycerides.  Regular consumption of flaxseed helps keep the arteries strong and pliable.  Known for its anti-inflammatory properties, the flaxseed helps prevent inflammatory conditions like asthma, rheumatoid arthritis, migraines, and osteoporosis.  It even provides relief from the symptoms of menopause.  Like soy, it is a phytoestrogen that can act like hormone therapy to stabilize the body’s hormone levels. 

While flax oil also contains omega-3 fatty acids, it lacks the fiber and lignans of the seed. It’s best to buy your seeds whole.  You can buy brown or golden seeds.  Organic is best.  Don’t eat the seeds whole as they will not properly digest.  Grind them in an electric coffee grinder.  Grind only what you need as they quickly oxidize when exposed to air.  If for convenience, you must grind more than you will immediately consume, store the excess in the freezer for better freshness.  You can store whole seeds in a cool dark place for up to one year. 

If you are buying food products containing flaxseeds (and plenty do), make sure you check the ingredient label for ground not whole flaxseeds, again to ensure the best nutrient absorption. Ever notice that more and more egg cartons list omega-3 essential fatty acids as one of their ingredients?  This means that more and more chickens are enjoying flaxseeds as a staple in their daily diets.  One to two tablespoons a day and you are on your way to keeping the doctor at bay.

Ayurveda: Don't Vex your Vata.

The vata dosha is aggravated by the wind.

In Ayurveda, the doshas are protective barriers against disease.  We are a combination of the three doshas:  vata, pitta, and kapha.  If our current doshic profile or vikruti is the same as our doshic profile at birth or prakruti, this state is known as health.  If our vikruti is different from our prakruti, however, this is evidence of some imbalance in our body, mind or spirit.  If the cause of the imbalance is prolonged or intense, the imbalanced dosha can affect our bodily tissues and according to Ayurveda, this is the beginning of the disease process.  Being aware of the natural order of things within our body will enable us to recognize when things are out of balance.

The vata dosha is most closely aligned in nature with the air element.  Its primary function in our body is movement.  Certain qualities constitute the vata dosha:  dry, light, cold, rough, subtle, mobile, and clear.  If these qualities are aggravated, then an imbalance in the vata dosha occurs.  Some examples of the causes of a vata imbalance include:  bitter, pungent, and astringent foods; dry, uncooked food; insufficient food intake; rapid eating; over-stimulation; suppression of natural urges; late nights; prolonged loud talk; too many activities; overexertion; prolonged grief, fear, worry, or loneliness; excessive sexual activity; the autumn season; dawn and dusk; 5-6 hours after a meal; and excessive exposure to cold or wind.

Ayurveda teaches us to first identify and treat the cause.  Treating the cause with its opposite is generally the most effective method of treatment.  For instance, if you stay up late for too many nights, you may become anxious and worried and develop insomnia, all of which contribute to an imbalance in your vata dosha.  Treating the cause with its opposite, namely, a reasonable bedtime (10:00 pm) and a regular nighttime routine will restore balance.  The turmoil associated with insomnia, excessive worry and anxiety will begin to dissipate.  Ayurveda considers our body to be the greatest source of intelligence.  We just need to listen.

Source:  Ayurveda Lecture, Ayurvedic Studies Program Level 1, Student Manual 2010-2011, The Ayurvedic Press, 2010.

Wrinkles Be Gone! Keep your Forehead Young, Tight and Radiant with Kapalabhati Breathing.

By age 25, many people show the first signs of aging when little wrinkles appear on the forehead.  Regular practice of the kapalabhati breathing technique will keep your forehead young, tight and radiant.  Sanskrit terms, kapala means skull or forehead and bhati means shine or light. Loosely translated, kapalabhati is “skull shining breath”.   It is a vigorous cleansing exercise that bathes the brain in fresh blood and oxygenizes all of the cells in the body. It also cleanses the lungs and respiratory system.  With its emphasis on the exhalation, it enhances the ability of the lungs to expel wastes and toxins.  In most breathing exercises, inhalation is active and exhalation passive.  Kapalabhati reverses this pattern.  A miraculous breathing technique, it was developed by the yogis thousands of years ago for complete fitness.  Proponents believe it cures many diseases including:  (1)  respiratory conditions such as asthma, allergies, and sinus conditions; (2) diseases of the heart, lungs, and brain; (3) blockages in the arteries and elevated cholesterol; (4) female conditions such as uterine and breast cancer; (5) Parkinson’s disease, liver cirrhosis, hepatitis B with devoted practice; (6) snoring and sinusitis; (7) depression and (8) obesity.  Swami Ramdev claims it can used to control cancer when combined with the anuloma viloma (the alternate nostril breathing technique).

An energizing and vigorous breathing technique, it should be learned from an experienced practitioner and it is also advisable to check with your physician before beginning any pranayama (breathing) practice.  High blood pressure and heart conditions are the most common contraindications, but there are others.  Starting with 3-5 minutes a day, you can work up to 5 minutes daily and eventually 15-20 minutes.  Chronic ailments require a minimum of 15 minutes.  Check out this video on YouTube for a demonstration of kapalabhati, a breathing technique for optimum health.

Calming Breath: Alternate Nostril Breathing

One of the most effective breath techniques for an overactive mind, alternate nostril breathing helps to balance our right brain and left brain and results in a greater feeling of calm and mental clarity.  Our nasal cycle (we alternatively breathe through one side of our nose every few hours) is linked to brain function.  By oxygenating our brain, our creative and logical brain functions are at their prime.  Like all forms of breath work (known as pranayama in Sanskrit), it helps direct the flow of prana, the life force, throughout the body.  The yogis believed that many health conditions were due to imbalances between the ida and pingala nadis.  Nadis are energy channels in the body.  The pingala nadi is the right nostril or the sun principle or  body.  The ida nadi is the left nostril or the moon principle or mind.  Alternate nostril breathing balances our physical and mental energies, thus alleviating or preventing many health conditions.  By soothing our nervous system, it contributes to improved sleep; a calmer emotional state; a greater ability to relax; lesser feelings of anxiety or tension; and better management of stress.  It is best to consult with an experienced teacher before starting any advanced breathing technique.  Consulting with a physician may also be advisable to ascertain if such breath work is contraindicated.

In order to practice alternate nostril breathing, sit in a comfortable cross-legged position with your back straight.  Your left hand should be positioned in chin mudra and your right in Vishnu mudra.  Close your right nostril with your right thumb and inhale through your left nostril.  Close your left nostril with your right ring and little fingers.  Retain your breath.  Releasing your thumb, exhale through your right nostril.  Generally, beginners start without retaining the breath.  Your exhale should be longer than the inhale.  Inhale for a count of 2, retain for 8, and exhale for 4.  When comfortable with this, increase the count to 4, 16, and 8.  For a demonstration, check out this video (without retention) on YouTube.  

Yoga and the Breath: The Body's Built-In Stress Reliever

In yoga, we coordinate our movement with breath, inhaling when the body expands and exhaling when it contracts.  The difference between exercise and yoga is the breath.  The breath is considered to be the bridge between our body and mind.  Breath awareness allows the mind to become steady and strong and increases awareness (the ability to “live in the now”). 

The benefits of breathing in a yoga posture include: (1) increases focus on the pose; (2) improves overall concentration; (3) helps eliminate stress; (4) calms emotions; and (5) improves physical coordination.

Most of us breathe shallowly; depriving our bodies of oxygen while insufficient exhalation causes toxins to build up in the body.  In yoga, we learn how to use a three-part breath to engage the lungs in the abdominal, intercostal and sub-clavicle regions. 

Unlike modern medicine, which is largely based on disease and treatment, yoga encourages us to improve our health and vitality.  Regular practice of yogic breathing techniques will calm and relax the mind.  A recent NPR piece promotes the breath not only as the body’s built-in stress reliever, but also as scientifically proven to affect the heart, brain, digestion and immune function.  “And the best part is that the ingredients are free and literally under your nose.” 

Meditation: So Hum, So Hum, So Hum.

While meditation can help you to reduce stress and bring peace and tranquility, its regular practice can enable you to realize your divine nature.  The “so hum” meditation is a mantra meditation meaning that it is a word or phrase that can be repeated to quiet the mind.  The repetition of a mantra will bring out the qualities of the phrase being cultivated.  For example, if you chant words of compassion, the repetition of the mantra will bring forth the energy of compassion. 

So hum is a natural mantra meaning that it is a reflection of the sound of the breath and therefore can be repeated without effort.  Sit in a comfortable position and place your palms upward, fingers in jnana mudra (forefinger and thumb touching).  Let your mind become absorbed in the sounds of your internal chanting, “so” on the in-breath and “hum” on the out-breath.  So hum is a mantra of breath.  By quieting your breath, you will quiet your mind.  Pause between your in-breath and out-breath.  Bring your focus into this space.   Allow the energy in this pause to expand.  Focus on your breath, then on the vibration of the tones.  This begins to open the doorway of balance and healing.

In meditation, you are trying to quiet your mind and detach from your everyday thoughts and emotions.  By sitting quietly and focusing on your breath, you will feel more relaxed even if you don’t quiet your mind completely.  Meditation will allow you to go beyond your intellect and enable you to access your spiritual self where you will begin to feel a oneness with other people and things.  With regular mediation, an expansion of consciousness occurs which will bring forth inner peace and joy.  Like mastering an instrument, however, regular practice is required.

The Six Tastes in Ayurveda: Oh, so Sweet!!

Ayurveda recommends getting all six tastes at every meal (not necessarily in equal proportions however).  By eating all six tastes, you will balance your particular dosha (individual constitution) and food cravings will subside.  The western diet is rich in four of the six tastes:  sweet, sour, salty and pungent (spicy), but the other two, bitter and astringent, are lacking.  Ayurveda believes that in balancing your doshas, you are not only preventing disease but taking the ultimate step toward perfect health on all levels:  mind, body, and consciousness,

The sweet taste when consumed in moderation is anabolic meaning that it builds and nourishes all of your bodily tissues.  It contributes to your healthy complexion and lustrous hair.  In excess, however, it can contribute to obesity, diabetes, congestion, heaviness, and creates a prime breeding ground for bacteria and yeast.  Too much sweet can make your blood viscous (thick and sticky), which can lead to high cholesterol, high triglycerides (can contribute to heart disease), and hardening of the arteries. 

Psychologically, the sweet taste can bring you energy and vitality.  For a Vata type constitution, it can bring a much-needed sense of groundedness.  It is associated with the emotions of love and compassion.  On a more subtle level, it promotes the vital essence of OJAS (means the “juice of life”).  In excess, it can create greed, possessiveness, and attachment.  Both complacency and inertia can be exacerbated with the sweet taste.  It is habit forming and therefore can create a proclivity toward addiction.

In Ayurveda, the sweet taste helps to balance your constitution if you are predominantly Vata or Pitta or dual-doshic (with Vata and Pitta being predominant).  It aggravates a Kapha constitution so should be used more moderately by Kapha individuals.  Some more common examples of the sweet taste include sugar (white sugar is not recommended by Ayurveda), jaggery (an unrefined sugar), molasses, maple syrup and carbohydrates.  More subtle examples of the sweet taste include wheat, rice, and milk.  Eating rice after something pungent will make you more aware of its sweetness!

Understanding the six tastes and how they relate to your individual constitution (dosha) can help you make better choices to not only promoting your health but creating perfect health on all levels:  mind, body and consciousness.

A Cancer Fighting Duo: Turmeric and Cauliflower.

Turmeric (also known as curcumin) is known as a wonder spice with many health benefits.  A Rutgers University research team found that the curry spice turmeric holds potential for both prevention and treatment of prostrate cancer, the second leading cause of cancer-related death among men in the United States.  When combining a phytochemical (phenethyl isothiocyanate) common in cruciferous vegetables such as cauliflower, broccoli, cabbage, brussel sprouts, kale and turnips with turmeric in lab studies, the combination was not only effective in reducing tumor growth but also the spreading of cancer cells.  The study appeared in the January 15, 2006, issue of the Journal of Cancer Research.  The research team noted a high level of prostrate cancer in the U.S. as compared to India, which it attributed a larger consumption of plant-based foods rich in phytochemicals such as cauliflower and broccoli along with turmeric.  In Ayurvedic medicine, turmeric holds a high place as a “cleanser of the body.” 

For an article written by a man who was diagnosed with prostrate cancer and immediately made health changes to his diet that helped him transform his life, see CNBC's Men's Health Section.  Check out the following link for a simple recipe of sauteed cauliflower with turmeric.

Barley: More than John Barleycorn.

Barley is a winner when it comes to nutrition.  It is a good source of B vitamins (niacin and thiamine), selenium (a powerful antioxidant), iron, magnesium, zinc, phosphorus and copper.  While most whole grains are good sources of soluble fiber, a key to reducing blood cholesterol levels, barley is a powerhouse as soluble fiber is found throughout its entire kernel.  Barley promotes intestinal health, increases disease immunity, and promotes weight loss by reducing insulin resistance.  Hulled barley is eaten after removing the outer hull; once removed it is called dehulled barley or pot or scotch barley.  Dehulled barley is considered a whole grain.  Pearl or pearled barley is dehulled barley that has been steam processed to remove the bran.  While pearl barley is not a whole grain (it has been processed), it is still a significant source of soluble fiber (a cholesterol buster) as well as trace minerals and micronutrients.  Barley is not a gluten-free food.  While its gluten content is less than wheat, it is still unsafe for gluten intolerant individuals to consume.  Incorporating whole grains in your daily diet is an important step toward perfect health.  Barley is terrific in soups, stews, and salads.  Even barley water has been touted for its medicinal benefits.  

Cholesterol Busters.

Garlic has been touted for its many health benefits and some studies purport that it even lowers your blood cholesterol.  Garlic lowers LDL (the bad cholesterol), increases HDL (the good cholesterol) and helps reduce triglyceride levels.  The phytochemicals present in garlic have the same effect on the body as statin drugs.  Garlic is said to be a form of natural statin, without the side effects.  Ayurveda, an ancient system of healing from India suggests boiling a clove of garlic in a cup of hot milk and consuming it daily.  In addition to daily exercise and a diet of fiber rich foods, Ayurveda recommends that you drink lots of water.  For a western holistic approach, radical lifestyle changes may be required.  The Mediterranean diet, a diet rich in olive oil and other foods rich in omega-3 fatty acids such as whole grains, fresh fruits and vegetables, and fish has been touted as a heart-healthy diet.  Whole grain cereals such as oats and soluble fibers such as beans can significantly reduce cholesterol levels.  Eating fish rich in omega-3 fatty acids at least twice a week can lower LDL levels (the bad cholesterol) as well as blood pressure.  And don’t forget to shop for walnuts; they are also a rich source of omega-3 fatty acids.

Ayurveda: Fire up your Digestion.

In Ayurveda, good digestion is considered the key to good health.  The digestive fire is called “agni” a Sanskrit word meaning, “fire.”  Ayurveda believes that strong agni will protect you from disease.  If your agni is weak, ama will be produced.  Ama is a sticky substance that clogs the body’s channels and blocks the entry of nutrients into the tissues and the release of toxins.  Built-up ama can result in disease. 

While the quality of the food you eat is important, the best foods in the world won’t do much good if you are unable to digest them properly.  First, eat when you are hungry and stop eating when you are full.  Second, choose your diet according to your constitution (see blog entry on the doshas, Oct. 22, 2010).  For instance, if you are a Vata type you may require heavier foods to feel more grounded.  Your diet will also depend on the strength of your digestion.  Stimulating your digestion is important.  Ayurveda does this through the use of spices in cooking.  Other ways to ensure that your digestive fire is strong include:

(1)  Eat sitting and relax and enjoy your food.

(2)  Eat cooked food, as it is easier to digest than raw.

(3)  Avoid ice-cold foods and drinks as they weaken the digestion.

(4)  Be mindful of the quality and types of foods you eat and how they affect your body and mind.

(5)  Eat with the season. 

Ayurveda. Nasya Oil: It's Super!

Bottle "Nose" Dolphin

Nasya, the administration of medicine through the nose, has been used for thousands of years in Ayurveda. The nose is a direct route to the brain and thus the doorway to consciousness. Prana (life force) rides on the breath so having clear, lubricated nasal passages enhances our assimilation of prana. A daily application of oil (medicated or otherwise) to the nasal passages is part of the Ayurvedic daily routine. This may sound weird to the Western mind but once you understand the benefits and try it out yourself, you'll enjoy it!

Nasya helps relieve symptoms of allergies and colds, post-nasal drip, headaches, muscle tension in the jaw and neck, snoring, inflammation and nasal dryness that comes with cold weather and indoor heat. It enhances mental alertness, prevents upper-respiratory illness and protects against absorption of environmental toxins found in city air.

There are two ways of administering nasya oil:  either tilt your head back, put 2 to 4 drops in each nostril and huff it or apply the oil to the tip of your pinky finger and massage the oil inside your nose.  Whichever method you choose, you’ll do it twice a day, once upon waking and once before bed. 

Ayurveda: The Healing Power of Ghee.

In Ayurvedic cooking, ghee is used in place of olive, canola and other oils (with the exception of safflower oil).  Ghee is clarified butter and is prepared by cooking unsalted butter (preferably organic) at low temperature until the milk solids separate and water evaporates.  You will know that it is ready when you no longer hear a crackling sound (meaning that the water has evaporated). After straining it through a cheesecloth or fine sieve (the milk curds should remain in the pot), you can easily store your liquid gold on the counter in a glass jar.

In Ayurveda, cooking with ghee is considered to be good for your whole body.  Ghee assists your body in absorbing essential nutrients.  It is known for its anti-inflammatory properties and it provides powerful disease-fighting antioxidants. It naturally lubricates connective tissues, improving flexibility.  It heals the digestive tract keeping it well-lubricated, thereby alleviating constipation while reducing flatulence and bloating (all symptoms of aggravated vata dosha).  Ghee is said to be helpful for learning as it improves memory retention.  On a more subtle level, its sweet taste promotes satisfaction leading to a feeling of contentment after a meal.  The more beautiful you will also praise ghee for its ability to improve the health of your eyes, skin and hair. 

What about cholesterol? While ghee is a saturated fat, the milk fats are separated during cooking.  It is a lactose free food and should be easily tolerated by individuals with lactose intolerance.  Ayurveda believes that in order to remain healthy, you need both saturated and unsaturated fats in your diet.  While ghee can elevate cholesterol, it elevates the good (HDL) and not the bad cholesterol (LDL).  If you struggle with your weight or have high cholesterol, you should consult with a physician before incorporating ghee into your diet. 

Ayurveda believes that food is medicine and medicine is food.  Do not discount the healing properties of ghee, Ayurveda’s liquid gold.

Ayurveda. Daily Self-Massage: A New Lustrous You.

In Ayurveda, abhyanga or daily self-massage with warm oil is considered as essential as brushing your teeth.  It brings luster to your skin, maintains your beauty and prevents aging.  Start with warm oil  (warm an 8 oz. bottle under warm tap water or immerse it in a pot of warm water) and massage your scalp using vigorous circular motions; move to your face massaging around your hairline, forehead, light circles around the eyes and temples, more pressure under the cheek bones and the jaw line.  Before moving to the front and back of your neck, massage your ears.  Massage your upper spine and then move to your arms and shoulders, abdomen, hips and buttocks.  Massage your legs and thighs and finally your feet.  Always massage toward the heart using long strokes in broad areas and circular strokes in rounded areas such as the head and around the joints.  Pay particular attention to your head, ears, large joints and feet.  From start to finish, your daily massage should take about 15 minutes.  Ayurveda favors cured sesame oil (organic, light, cold pressed), but almond, jojoba, olive and coconut oils are also beneficial.  You can add essential oils to the base oil for greater therapeutic effect.  Complete your daily massage in the morning before your shower; if possible, let the oil absorb for 15-20 minutes before showering. 

 While abhyanga is a way to nourish yourself, it also provides direct therapeutic effects:  releasing toxins in your joints, skin, and tissues; leaving your skin feeling nourished, moisturized, supple and lustrous; strengthening and toning your muscles; calming your mind and nervous system; lubricating your joints; increasing circulation, stamina and mental alertness; enhancing sleep; promoting hair growth; assisting in balancing the endocrine system; and stimulating internal organs. 

Don’t hesitate to incorporate abhyanga into your daily routine.  In just 15 minutes a day, you are on your way to “A New Lustrous You.”