Navigating loss and coming out the other side isn’t an easy journey. Here are 5 self-care Ayurvedic tips to help release…

Grief and bereavement are natural in the course of life; whether it is because of a death, chronic illness, losing a job, divorce, moving, or any other loss…  

Currently, the world is grappling with a tough pandemic and our collective grief will take a while to heal. The bereavement of loved ones dying may be harder because we can’t comfort them in person, have proper funeral rituals and physical social support systems. People are also grieving the loss of their way of life, loss of livelihood, illness, or caretaking of the sick. The stages of grief have been documented but grief is not a linear process and affects everyone differently. It is not considered an illness per se but prolonged grief can trigger depression, anxiety, trauma, and impact physical health and immunity. 

The Ayurvedic View of Grief

Ayurveda mentions grief or (Shoka) in the context of several mental, physical and psychosomatic disorders. According to the root text Ashtanga Hridayam, the unemployed, diseased, or those afflicted by grief should be helped to the utmost extent. 

Here are some principles of grief management. 

Grief mainly vitiates Vata Dosha (energy principle of air and ether) but any Dosha imbalance needs addressing.  

Grief causes an imbalance in Gunas (qualities of the mind); it could lead to Tamas (lethargy) or aggravate Rajas (restlessness) and healing is achieved through enhancing the natural, clear quality of the mind, Sattva. 

Ayurveda treats mental health in a holistic way.

In the management of mental health issues, it employs three treatments; spiritual, rational (diet, lifestyle, formulations, and cleansing therapies), and Ayurvedic psychotherapy (Sattvavajaya Chikitsa). 

Grief impacts Agni (digestive and metabolic fire); another root text, Charaka Samhita mentions that even wholesome food in proper quantity may not be digested well when we are grieving. 

Unresolved grief is psychological Ama (toxins) that can be the cause of other diseases. 

Symptoms of grief include exhaustion, restlessness, anxiety, sleep issues, appetite loss or comfort eating, and aches and pains. It can also be a cause of ailments like shosha (emaciation), shoka atisara (diarrhoea), vatika prameha (a type of diabetes mellitus), and shokaja unmada (a psychiatric condition similar to PTSD). 

The lungs, cardiovascular system, and throat chakra (impacting pituitary and thyroid gland) are particularly vulnerable. 

Grief can deplete Ojas (the vital life force) and reduce immunity. 

Here are a few simplified cases to illustrate grief management, 

 Three example Cases: 

Maria José, an elderly lady with osteoarthritis saught Ayurveda management of tinnitus that started recently. I trace it to the loss of her son-in-law and attended to grief and a Vata imbalance in a holistic manner with dietary recommendations and lifestyle interventions, therapies, and some herbal formulations, factoring in her complete history.

Antonio is a middle-aged man with prodromal symptoms of gout. Besides irregular diet and lifestyle, an intake reveals he has a Rajas (quality of change, activity, and turbulence) imbalance and is grieving a major downturn at work. His case management involves pacification by making adjustments to his diet for a powerful effect to balance his rajas guna. Recommendations to avoid eating on the go and to resist gobbling his food down—instead to sit down for meals, eat slowly, and take several moments to bless and/or feel gratitude before eating, followed by cleansing through herbal teas, herbal formulations. 

Irené is an emaciated teenager who slipped into grieving and anxiety during the pandemic. She has no mental health diagnosis. She has a Vata imbalance and solutions are provided using Graha Chikitsa (psychiatry) and a sister science, Vedic astrology which also helps in identifying her Dharma (life purpose) Herbal formulations and Brahmana (nourishing) therapies to improve the nutrition of the body were suggested. 

5 Tips for Self-care-While Grieving

They say the only way to go through grief is to go through it…but how can you attend to yourself at this difficult time? 

1. Take Time And Be Gentle With Yourself: 

• Mourning rituals (through your belief system) help process grief and are highly encouraged. The Ayurvedic view is that the journey of the soul continues; have faith in whatever resonates with you.  
• Do continue with Dinacharya (daily regime) practices such as yoga, body brushing & massage etc. to retain a soothing structure.  

• Have nourishing food and spices like ginger, cumin, or coriander. You may reach for comfort food and caffeine but that could clog channels (Srotas). Try golden milk and herbal teas instead.

Herbal Tea Recipe: Add five holy basil leaves ( you can use Genovese or Sweet Basil), 1/4th tsp cardamom, cinnamon, and dry ginger to a cup of hot boiling water. Let it boil for 10 min. Strain, squeeze in lemon or add honey (when the tea is lukewarm), jaggery( or use dark brown sugar) or date syrup/sugar, or crystal sugar for a comforting, energising herbal tea.  

• Journaling, writing poetry, gardening, walking and creative ventures can help with honouring and expressing grief. 
• Heal the senses with chanting, colour therapy, and aromatherapy; gemstones are also used to alleviate chronic grief. 
• Stay connected with your community, friends or join a support group. 

2. Seek Nourishment and Grounding to Balance Vata 

• Have wholesome, warm food with sweet, sour and salty tastes and hydrate sufficiently. 
• Eat at regular meal times, favour soups and stews and keep meals simple to avoid overwhelm. 
• Be regular with your sleep cycle.
• Don’t suppress natural urges (vegadharana) like tears which can vitiate Vata and reduce Agni (digestive power)
• Follow a routine and try nature walks.  

3. Pamper yourself with a daily self-massage

• Abhyanga or Snehana (another word for oleation -applying oil or love) is a self-massage that is calming, nurturing, and balances Vata. You could use sesame or herbal oils like Ksheerbala or Dhanwantaram. Massage your scalp with Brahmi or Amalaki oil. 
• Massage your feet before sleeping (don socks to prevent slipping).
• Try a daily Nasya; the application of a couple of drops of oil in the nostrils (sesame, ghee, or Anu Taila Oil-a combination of many herbs with multifarious benefits). 
• Cleansing and therapies like Panchakarma help heal unresolved grief. Abhyanga, Shirodhara, Shiroabhyanga (head massage with warm oil), Marma, and Nasya are especially helpful; also consider a Hridaya Basti (a heart Basti). 

4. Replenish with Rasayana herbs and practices

• Rejuvenating herbs and formulations. Do consult an Ayurvedic practitioner before trying herbs and by therapies. 
• Follow uplifting lifestyle practices like good company, service, and meditation. This is similar to psychoneuroimmunology (PNI) in modern medicine or the concept of how the mind impacts health and immunity.  

5. Enhance Sattva

• Have freshly cooked, easy to digest, light, unctuous food
• Slow down and reduce stress
• Do seek Ayurvedic or grief counselling if required. 
• Read inspirational books or spiritual texts. 
• Include Sadvrutta practices like truth, self-control, following a routine, and having fresh food raises Sattva. 
• Meditation, restorative yoga, and breathwork are ideal for healing and increasing emotional resilience.  
• And remember don’t hesitate to seek professional help if needed.  

Footnotes:

Kessler, the co-author of some of Ross’s work on the stages of grief (denial, anger, bargaining, depression, and acceptance), now talks about a sixth stage. While many look for closure after a loss, he asserts that finding meaning can transform grief into a peaceful, hopeful experience. 

To quote Gurudev Shankar about the loss of a loved one, “Time will take care of it. If someone you love crosses over, grief overtakes you. But see it from a broader angle; we all have to go one day. Someone has taken an earlier flight and we have to take a later flight. When you see the impermanence of everything, you will gain the strength to overcome grief.”

Sitting with my girlfriends last night drinking a herbal wine or two, it became so apparent from conversations around the table that we are all feeling the effects here in (Southern Europe especially) of a very hot summer and all the things that go with it whilst limping through 3 months of simple day to day logistics yet feeling at our wits’ end. So I felt compelled to put this together today for any of our other female readers out there feeling the same. You are really not alone and here’s why:

Modern life is full of hassles, deadlines, frustrations, and demands regardless of where we live in the world and the weather. For many people, stress is so commonplace that it has become a way of life. However stress isn’t always bad, in small doses, it can help you perform under pressure and motivate you to do your best, but when you’re constantly running in emergency mode, your mind and body pay the price. You can protect yourself by recognizing the signs and symptoms of stress and taking steps to reduce its harmful effects.

Ayurvedic approach and Symptoms
Mental stress, according to ayurveda, is caused by an overuse or misuse of the mind. For instance, if you perform intense mental work many hours a day, or if you work long hours on the computer, it can cause an imbalance in Prana Vata, the mind-body operator concerned with brain activity, energy and the mind. The first symptom of Prana Vata imbalance is losing the ability to handle day-to-day stress. As the person becomes more stressed, it impacts mental functions such as dhi, dhriti, and smriti-acquisition, retention, and recall. The person’s mind becomes hyperactive, yet the person loses the ability to make clear decisions, to think positively, to feel enthusiastic, and even to fall asleep at night.

Conventional approach and Symptoms
Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger—whether it’s real or imagined—the body’s defences kick into high gear in a rapid, automatic process known as the “fight-or-flight-or-freeze” reaction, or the stress response.

The symptoms of stress include memory problems, inability to concentrate, poor judgement, seeing only the negative, anxious on racing thoughts, constant worrying, moodiness, irritability or short temper, agitation, inability to relax, feeling overwhelmed, sense of loneliness and isolation, depression or general unhappiness, aches and pains, diarrhea or constipation, nausea, dizziness, chest pain, rapid heartbeat, loss of sex drive, frequent colds, eating more or less, sleeping too much or too little, isolating yourself from others, procrastinating or neglecting responsibilities, using alcohol, cigarettes, or drugs to relax and nervous habits (e.g. nail biting, pacing).

Ayurvedic Treatment
There are several kinds of Ayurvedic treatment that alleviate stress.

Herbal treatment
Herbs known as adaptogens are beneficial in alleviating stress. These herbs that promote adaptability to stress, include the root of ashwagandha, shakhapuspi, brahmi (gotu kola), jatamansi (muskweed), shakhpushpi help to reduce stress and fix the imbalance in the vata dosha. These herbs come in special combination named Strex, Clearmind, Saraswatarista, Brahmi Ghritam, kalayanak Ghritam etc. in any online herb pharmacy.

Diet treatment
Since stress reduces the body’s immunity, nutritious balanced diet is very beneficial in counteracting this depletion.

Massage and Sirodhara Treatment

Whole body massage with herbal medicated oil will help you remove the physical and mental toxins by improving circulation and increasing healing hormones like endorphin. Sirodhara(Oil Treatment on the forehead) will deeply relax you on both a mental and physical level by increasing feel-good hormones like seratonin and melatonin.

Meditation & Yoga

All of these treatments can be done in the comfort of your home with kitchen cupboard staples, so no need for expensive treatments at health centres.

Please refer to my previous publication on Ayurvedic Oils for every skin type and treatments once you have identified your Dosha type. Massages should become a daily ritual and you really start to notice the difference in your mind and body once you engage in these practices.

Pancha Karma(Detoxification)
Ayurveda advises undergoing pancha karma(Ayurvedic Detox Treatment) for maintaining a strong and healthy metabolic rate and also to prevent harmful toxins from accumulating in the body and mind. The pancha karma process involves identifying the root cause of a stress problem and correcting the essential balance of mind, body, and emotions. It is considered extremely effective to go through the process of pancha karma before any rejuvenation treatment (rasayana/herbal medicines). This helps to cleanse the body, improve digestion, strengthen the metabolic rate and also cleanse one’s thought process.

3-day, 7-day and 15-day detox programs are recommended to alleviate both physical and mental toxins allowing you to live a more relaxed, stress free life.

Yoga, Meditation and Pranayama

In addition to the above-mentioned treatments, Ayurveda integrates yoga, meditation and Pranayama (breathing exercises) in order to manage stress. Certain gestures called “mudra” are also helpful. Positive thinking, tidiness, clean environment and maintaining harmony at all levels is important for relieving stress on a permanent basis.

Autumn sees the decline of the pitta dosha and the rise of the vata dosha. The qualities of vata are rough, dry, cool, erratic, clear and subtle. As the fire element of summer gives way, the air element of autumn comes to the fore. Prana, the vital breath, is everywhere. In Ayurveda, we believe it’s extremely beneficial to our health and well-being to balance vata.

Balance your vata in autumn

Vata season is dry, cool, windy, irregular and light.

The signs of vata imbalance include nervousness, anxiety, panic, fear, twitches, tics, tremors, spasms, dry or chapped skin. constipation, gas, bloating, dry, hard stools, low body weight, aversion to cold and wind, difficulty tolerating loud noises, light, interrupted sleep, spacey or scattered mind.

To balance vata, it is wise to create the opposite qualities in your life—wet, warm, sheltered, grounded, heavy, slow and regular.

Autumn diet:

Through the vata season, you can enjoy foods that are:

sweet, salty and sour

high in protein and healthy fats

cooked with warm and stimulating spices (ginger, turmeric, cumin, coriander, fennel)

soft, such as porridge, made from oats or tapioca and garnished with butter or oil.

If your digestive fire (agni) is strong, your meals can also include hearty grains, meat, eggs, nuts, seeds and dairy products.

Steamed vegetables, stews and soups are very grounding and internally moisturising. Ensure that all vegetables are well-cooked and preferably served with butter or healthy oils.

In the cooler months, do not eat:

cold and frozen foods

raw vegetables

cruciferous vegetables such as cabbage, kale, broccoli, cauliflower, brussel sprouts

dry foods such as toast, crackers and dried fruit.

During autumn it is common for people to increase their intake of food. While it is grounding, we must be careful to not overeat or burden our digestion.

Don’t fast in autumn; however, it is a good time to do a simple cleanse by eating a mono-diet, such as kitchari.

Autumn lifestyle

The best way to balance vata is to establish a daily routine. A good routine has a consistent rising time (ideally no later than 7am), relaxed eating, moderate exercise, and consistent bedtime (ideally no later than 10pm).

A pleasurable morning routine makes time for self-massage using warm, organic sesame oil, followed by a warm and relaxing shower. Gentle exercise and at least fifteen minutes of meditation promotes balance and well-being.

As the season gets cooler, wear warm clothing and scarfs to protect from cool winds. Avoid your exposure to loud noise, fast driving and aggressive music.

Clothing colours that reflect the vata season are orange, red, yellow and white. Perfume such as geranium, vetiver and citrus essential oils are also complementary to the season.

Autumn exercise

The best time to exercise is in the early morning, between 6 and 10am. Gentle exercise in the evening is also good for de-stressing from the day.

Your exercises in autumn should be strengthening gentle and slow forms. Fast exercise can very easily aggravate vata. Exercise at approximately 50-70% of your personal capacity. Walking, biking, hiking, tai chi and yoga are very good.

A good exercise regime balances effort with enough sleep and relaxation to allow the successful rejuvenation of body tissues.

Autumn yoga

Yoga has a very calming effect on vata. It provides warmth, stability, focus and grounding. At this time of year alternate nostril breathing is very balancing.

Always warm up slowly and do some joint rotations. Ground your feet and hands on the mat whenever possible, and don’t jump in-between postures.

Standing and balancing poses such as Warrior I, Warrior II, Mountain and Tree pose will increase your strength and stability; while poses such as cat, thunderbolt, cobra and child’s pose will help you connect with the earth beneath.

Forward bends quieten the mind, while poses such as legs-up-the-wall are great for soothing the nervous system and balancing vata. Finish your routine with a long shavasana, and protect yourself with a covering to prevent getting cool.

Consult with an ayurvedic doctor

This article provides general advice, relevant for most people, about how to balance vata. To obtain more detailed advice relevant to your base constitution, health conditions and general wellbeing, come and see our experienced ayurvedic doctor, available for consultation in our clinic or online.

Introduction

Anxiety (Chittodvega) is a mental disorder (manasa vikara) described in one of the main ayurvedic text books (Acharya Charaka). It is a psychological and physiological state with cognitive, somatic, emotional and behavioural components. Anxiety is produced by the contamination of rajas (activity) and tamas (darkness or destruction). Rajas and Tamas are qualities of mind. Anxiety is considered a minor mental disorder compared to major mental conditions like schizophrenia. Anxiety is common in the elderly as in the young, although how and when it appears is distinctly different in older adults. 

Signs and Symptoms of Anxiety

• Palpitation (increased heart rate)
• Breathlessness and nervousness
• Chest pain
• Trembling (shaking or quivering)
• Dizziness and fainting
• Insomnia (sleeplessness)
• Anorexia (lack of appetite for food)
• Headache
• Parasthesia (abnormal sensation) and weakness
• Fatigue

Causes of Anxiety

• Genetics and hereditary- anxiety neurosis tends to run in families.
• Hormonal or biochemical imbalance- imbalance of serotonin and dopamine.
• Personality type- more common in people who have low self-esteem and poor coping skills.
• Social factors- affecting those who have been or are exposed to abuse, violence and poverty. 
• Medical causes- endocrine and cardio pulmonary disorders
• Drugs and other substances- amphetamines, tranquillisers and steroids etc.

Ayurvedic management of Anxiety

• Abyanga ( Body massage)
• Snehapanam (Internal oleation)
• Sirodhara (Pouring warm oil in the forehead)
• Siroabhyangam (Head massage)
• Takradhara (Medicated yoghurt application pouring over the forehead)

Herbal Therapy

• Aswagandha (Withania)
• Guduchi (Tinosporia)
• Brahmi (Bacopa)
• Gotukola

Do’s and Don’ts

• Avoid stressful conditions.
• Avoid heavy meals at bed time.
• Avoid consumption of coffee, tea, soft drinks, alcohol and smoking.
• Practice light physical activities, yoga and meditation.
• Read and listen to music.
• Visit religious places for peace and sanctuary.

Prevention of Mental disorders

Ayurveda has recognised the inseparable and interdependent relationship of mind and body in human beings.  Ayurveda aims to preserve and promote health, and prevent and cure diseases through positive physical and mental health.
Ayurveda prescribes that one should not allow oneself to become a victim of impulses like greed, grief, fear, anger, jealousy, impudence, and vanity. It declares that one who speaks the truth, refrains from overindulgence in alcohol and meat, hurts no-one, avoids overstrain, is fairly spoken, always compassionate, and given to wholesome eating, will enjoy the benefits of sound mental health. According to Acharya Vagbhata, the one who reflects once a day and serves their fellow beings and surroundings from dawn to dark, will remain free from grief and worry, and enjoy perennial happiness. 
 
(Note: This information is for general knowledge only. Please contact us to plan your personalised treatments if you are suffering from anxiety.)

If you’re feeling overwhelmed, frazzled and in complete despair with the state of the world right now, that’s because your nervous system wasn’t designed to know about everything going on across the planet. We have never known so much about every war, famine, natural disaster, disease or conflict happening in all parts of the world and our minds cannot even begin to comprehend it. We were designed to only be aware of our local surroundings and today the media has us in a constant state of overwhelm, without a resolution or giving us periods of peace. Every day the world’s problems are being thrown at us. We go into shock, panic and numb ourselves to the worlds horrors, it’s simply too much to deal with.  

The truth is the problems are always there, the media highlights them and no solutions are offered. We are not healing and we are not coming up with solutions, maybe our immune systems have gotten weaker dealing with stress and chronic bad news rendering us more susceptible to disease. Being aware of the world’s problems and becoming crippled as a result is not conducive to our good health.

Here are two powerful tips to help us move out of despair and into action to truly make a difference in this world, in the way we were born to share. 

1. Focus on our immediate community. Right now we don’t even know who all our neighbours are, do we? The average person has two close friends and not always in the immediate vicinity. What is happening in our community?  How can we focus on issues in the Middle East if we don’t know what’s going on immediately around us? Think about how we can be more involved in local government or groups, what difference can we make to our local neighbourhood; the very grassroots and fabric of our community. We have the time and the freedom to make that difference right now. Unlock the code inside ourselves with expression, intuition and joy. It’s a potent combination!

2. Global awareness is great, but if it is crippling us and stopping us from getting on with life….then take a step back, give ourselves a break. Fear, sadness, upset and disempowered by things out of our control causes an imbalance in our systems. If however, your nervous system can deal with Global bad news and the daily onslaught then by all means dive in. Taking stats on everything and passing on bad news is not helping anyone unless you can highlight the issues and be a creator of change and make a difference. At the end of the day, the news you need to know will always find you. 

In summary, whether we choose local or global interaction, focus on one cause…you cannot give an adequate amount of time and expertise to everything. Dedicate to the one cause that resonates with you. It doesn’t have to be global, it can simply be local. Have face to face conversations, our strengths and feedback come from human interaction. Create something light and beautiful and do not lose yourself down the spiral of awareness. You will become so much stronger focusing within and in your immediate vicinity. Be the sun, shine radiance with the world and be as vocal as the darkness

If this struck a cord in you, then please share with people around you who you think could be suffering overwhelm. This message can reactivate and make the difference our community.

Urinary tract infections are usually treated with antibiotics, but prolonged use of antibiotics may lead to several health problems. Ayurveda is believed to a safer and more effective treatment than antibiotics.

According to Ayurveda, the underlying cause of UTIs are triggered by an imbalance within pitta dosha. Ayurveda offers guidelines to balance pitta dosha and strengthen the urinary tract in order to avoid recurring infections. First understanding and removing the cause begins the healing process.
Having a suppressed immune system or chronic health condition can make you more prone to recurring infections, including UTIs. Diabetes increases your risk for a UTI, as does having certain autoimmune diseases, neurological diseases and kidney or bladder stones and chronic stress!!!

Main factors that aggravate pitta dosha and contribute to UTIs are:

• Eating foods that are too hot, sour, or spicy
• Drinking alcohol
• Suppressing the urge to urinate
• Habitually retaining urine in the bladder for long periods of time
• Exposure to extreme heat, and overexposure to sunlight
• Emotions of anger, impatience, jealousy
• Environmental factors such as working with fire, chemicals, or toxic fumes
• Not drinking enough water
• Plus Age & general injury! Problems in the urinary tract can be caused by ageing, illness, congenital disorders or injury. With age, changes in the kidneys’ structure and function can lead to reduced ability to remove waste from the blood. If the muscles in the ureters, bladder and urethra are not well exercised, they can tend to lose some of their strength. If the bladder muscles do not tighten enough to empty your bladder completely, it may lead to infection. A decrease in the strength of muscles of the sphincters and pelvis can also cause incontinence, the unwanted leakage of urine.

Herbal medicines used for treating UTIs

Ayurveda provides the benefits of some important herbal medicines that can be used for treating UTIs.

Gokshur (TribullusTerestris): Great importance in treating UTIs. Helps in reducing inflammation, swelling at the urethra and bladder. Acts as a diuretic and aphrodisiac and balance your kidneys.

Punarnava (Boervia diffusa): Helps in rejuvenating the whole body. Has diuretic and anti-inflammatory properties. Reduces urea and creatinine levels in the blood. It also helps in reducing kidney stones.

Varun (crateva Nurvula): Blood purifier and maintains homeostasis. Has a diuretic property and increases urine flow. It also helps in reducing benign prostatic hypertrophy in males.

Guduchi (Tinospora cordifolia): Helps in increasing immunity. Moreover, you will also be shocked to know that it also helps in reducing fever and painful urination-like symptoms.

Bangshil: Helps to cure genito- urinary tract infection. Acts as an antiseptic and antibacterial along with aiding in the treatment of mild prostatomegaly, urethritis, vaginitis, and pyelonephritis.

Other than these there are some more medicines like shatavari, yashtimadhu, pushanbhed, Darbh, Kush Kash which help in treating urinary tract problems. Also, certain Ayurvedic medicinal preparations like chandraprabhavati, Varunadikwath will be of great use.

Coriander and cumin seeds water and black raisin water can also be used to reduce UTI symptoms.

Lifestyle changes to improve UTI

Besides herbal medicines, Ayurvedic treatment for Urinary Tract Infections (UTIs) include lifestyle modifications.

Reduce hot spicy oily food, drink plenty of water, eat seasonal fruits, use pink Himalayan salt, use barley water to drink, limit exposure to heat and don’t hold urination urge and cultivate emotions of peace and contentment.

Yoga

Yogasanas like Gomukhasan, Pawanmuktasan, Viparitkarni mudra, Moolbandh and pranayama can be helpful in strengthening the pelvic floor muscles and improve UTI.

Include yoga poses that target the kidney and abdominal area such as Cobra (Bhjangasana), Bridge (Setu Bhanda Sarvagasana), and Bow (Dhanurasana) pose. These help to massage and tone the kidneys and improve the function of genito-urinary organs.

Pranayama

Sheetali is a cooling pranayama or breathing exercise that is effective in reducing excess heat in the body. Sheetali also helps dispel emotions of anger and frustration. It is a practice that brings tranquility and contentment to the mind.

• Sit comfortably, with spine long and in alignment.
• Curl the sides of the tongue up so that they touch each other.
• Close the lips around the tongue, forming a circle.
• Begin to slowing inhale air through the “straw” which is the tongue.
• At the top of the inhalation, release the tongue and close the mouth.
• Exhale out through the nose.
• Continue for up to 10 rounds of breath.
• Sit calmly and notice the cooling effect of this pranayama.

Ayurveda offers the healing tools of self-care – diet, lifestyle, herbs, yoga, and pranayama to support a healthy urinary tract and bring balance to the body.

“Everything has beauty, but not everyone sees it.”

Sheetali Pranayama, also known as Cooling Breath, is a breathing practice that very effectively cools the body, the mind, and the emotions. Sheetali comes from the Sanskrit root sheet, which means “cold” or “frigid.” Sheetal translates roughly as ‘that which is calm, passionless, and soothing’. Sheetali pranayama calms and soothes the mind-body organism by activating a powerful evaporative cooling mechanism on the inhalation, delivering a gently cooling energy to the deep tissues of the body. Remarkably, this pranayama also enkindles the digestive fire—just as a live coal covered in ash might begin to glow under the influence of a cold wind.

The practice of sheetali pranayama can be indispensable in cases of hot weather, intense physical exertion, prolonged exposure to direct sunlight, hot flashes, heated emotional situations, and other heat-inducing circumstances. This practice is very balancing for pitta and is neutral toward vata and kapha. Nevertheless, sheetali pranayama should be practiced with care if there is an internal excess of the cold quality, or if the season is especially cold. In these cases, it is important to determine whether sheetali is really the right pranayama to be practicing. If it is, consider balancing sheetali with a more heating pranayama, like bhastrika.

Benefits

• Balances excess pitta
• Cools the body and clears excess heat
• Kindles the digestive fire and promotes optimal digestion
• Mitigates hyper acidity in the digestive tract
• Soothes inflammatory skin conditions
• Helps to calm inflammation throughout the body
• Calms and soothes the mind, supporting mental tranquility
• Bolsters the flow of prana throughout the body
• Fosters a sense of satisfaction
• Reduces fever
• Soothes colicky pain
• Enhances immunity
• Alleviates excess hunger
• Quells excess thirst
• Reduces blood pressure

Before You Begin

Sheetali requires the ability to roll the tongue by curling the lateral edges upward to form a tube. If you do not have this ability, an alternate variation of the cooling breath (known as sheetkari) is described below, in the “How to Practice” section.

These instructions are meant to provide a safe, general introduction to these pranayamas. Of course, it is always best to learn a new technique in person, with a qualified teacher.

Contraindications

Sheetali and sheetkari are contraindicated for individuals with low blood pressure, respiratory disorders (such as asthma, bronchitis, or excessive mucus), and anyone with chronic constipation. Those with heart disease should practice without breath retention. Because this practice requires inhalation through the mouth (which does not have the filtration capacity of the nasal passages), it should not be practiced where there is heavy environmental pollution.

How to Practice

Sheetali and sheetkari (as with most pranayamas) are best practiced on an empty stomach. Choose a comfortable sitting position. If you are able, it is best to sit cross-legged on the floor with a cushion or blanket to comfortably elevate the hips. Alternatively, you may choose to sit toward the front of a chair, with your feet flat on the floor. Rest the hands on the knees, and allow the spine to lengthen so that the back, neck, and head are erect, and the chest and abdomen are open. Gently close the eyes and breathe through the nose. Relax the entire body. Begin by taking a couple of full yogic breaths, grounding the mind and gently awakening the prana maya kosha (the energetic body).

When you are ready to begin working with the cooling breath, inhale according to your ability to roll your tongue:

If you can roll your tongue—Inhale with Sheetali

Stick your tongue out and roll the lateral edges upward so that your tongue forms a tube. Inhale through the curled tongue, as if breathing through a straw.

If you are unable to roll your tongue—Inhale with Sheetkari

Simply flatten the tongue and catch it gently between the teeth, allowing the lips to part slightly and to widen, as when we smile. Inhale, allowing the breath to pass over the sides of the tongue and through the corners of the mouth. In either variation, inhale as in full yogic breath, completely filling the belly, the ribs, and the chest, noticing the cool quality of the air as it enters the body.

At the top of the inhale, draw the tongue in, close the mouth, and hold the breath for a few moments—just as long as feels natural—without any strain. One or two seconds is usually sufficient at first. If saliva has accumulated and you feel the need to swallow, you can swallow during the retention. Then, slowly exhale through the nostrils. This completes one round of cooling breath. Continue for seven rounds: inhaling through the curled tongue (or with the tongue between the teeth), closing the mouth, holding the breath gently, and exhaling through the nose. If you desire a longer practice, you can gradually increase to fifteen rounds of cooling breath.

When you are ready to close your practice, take one long, relaxed breath in and out through the nostrils. Then allow your breath to return to normal, continuing to breathe through the nose. Take a moment to observe how you are feeling. Notice how you feel physically. Are you cooler than you were when you started? What sensations do you notice? Where in your being do you feel the effects of this practice? Quietly observe your thoughts and your state of mind. When you feel ready, gently open your eyes, continuing to direct some of your awareness within as you slowly stand and offer your full attention to the rest of your day.

Some variations of sheetali and sheetkari incorporate more advanced techniques such as muscular locks (bandhas), longer retentions (kumbhakas), and a longer inhalation and exhalation. These practices are best learned from a qualified teacher.

Bow (Dhanurasana)

A Kapha-Pacifying Yoga Pose

Begin on your stomach. Let the arms rest alongside the body with the palms facing up. Bend the knees and bring your heels as close to the buttocks as possible. Knees should be, and remain, no wider than hip distance. Reach your hands around the outsides of the ankles. Inhale to roll the shoulders back, and press the ankles strongly into your hands. The action of pressing the ankles into your hands will elevate your thighs, chest, and head away from the floor. Breathe in Bow for several breaths. Gently release the hands to lower the body and repeat the pose one to three more times.

Kapha Focus:

Feel light and buoyant. Use the inhalation to fill the shape of the pose and assist in floating your chest and thighs off the floor.

Benefits:

Opens the front body, massages the pelvic area, stimulates the glands in the neck and chest, encourages good posture, and strengthens the back muscles. It also helps to alleviate congestion in the chest.

Cobra (Bhujangasana)

A Pitta-Pacifying Yoga Pose

Lie on your stomach and place your hands underneath your shoulders. Inhale to roll the shoulders back, lift the chest, lengthen the tailbone, and find your gaze at the horizon or below. Lower down on an exhalation. Repeat several times with inhalation and exhalation.

Pitta Focus:

Opening the solar plexus, and keeping the back body expansive. Avoid gripping the buttocks. Keep the chin slightly drawn in towards the chest.

Benefits:

Strengthens the muscles of the back, stretches the spine, opens the chest and shoulders, and massages the abdominal and pelvic area.

Bridge (Setu Bandha Sarvangasana)

A Pitta-Pacifying Yoga Pose

Lie on your back and bend the knees with your feet a little wider than hip distance. Turn the feet in slightly to internally rotate the thighs. Reach the arms alongside the body, pressing the palms into the floor. Elongate your neck by slightly tucking the chin toward the chest, grounding through the upper body. On an inhalation, begin to lift the hips. Using your breath, let the front of the body open, focusing on opening the solar plexus. Exhale to slowly lower down. Repeat as a flow; inhaling the hips off the floor and exhaling to lower back down.

Pitta Focus:

Lengthen the back of the neck and draw your gaze inward. Let the breath open the solar plexus.

Benefits:

Increases flexibility of the spine, improves functioning of the endocrine and nervous system, and helps to balance the reproductive system and gastrointestinal tract.

Ayurveda lays great emphasis on taste. Also, known as rasa in Sanskrit, taste can be defined in a number of ways. Experience, enthusiasm, essence and juice, all form an integral part of taste. The 6 tastes that Ayurveda identifies are as follows: 

• Sweet taste
• Sour taste
• Salty taste
• Spicy (pungent taste)
• Bitter taste
• Astringent taste

 Each taste possesses a different property and render different benefit to the body while playing a vital role in the digestion process. A balance or a mix of all these tastes is what makes the experience of eating and tasting the food palatable. Each taste in the above list is a combination of two of the five elements mentioned in Ayurveda. Their unique property reflects in their predominant elements and acts on the body as per the three doshas. For example, the sweet taste is a combination of the elements of earth and water, which are the same elements that make up the kapha dosha. For those with kapha dosha, sweet taste can lead to an increase in kapha dosha and qualities of heaviness, coolness, slowness and stickiness. On the other hand, sweet taste in those with vata dosha , when taken in moderate quantities, can prove to have a positive effect on the health and balance out disorders. 

Different types of tastes as per Ayurveda:

 The moment the food reaches our mouth, the first thing that strikes about it is its taste. Good or bad, palatable or unpalatable, it is the taste that makes us decide whether we would want to further swallow/eat that thing or not. But did you know that taste also has a connection to the digestion process of whatever we eat? The saliva in the mouth contains enzymes that further help in breaking down of the food into carbohydrates before we swallow it. Once one of the earlier mentioned six tastes has been identified by the brain, it signals the gut or the digestive tract to secret the specific enzymes that would be required for proper digestion. It is for this particular reason that we are always advised to eat our food with proper attention and savor every bite of it. Read more on It is not that difficult to obtain a sense of these 6 tastes. But one needs to know that misuse of this sense can lead to diminish of their effect on your health and cause an imbalance in the digestive system. For example, if a person with kapha dosha indulges in too many sweets, it can lead to the problem of obesity and diabetes in him. Similarly, if a person with pitta Dosha consumes foods with sour taste, it can lead to increase in digestive problems in them. Here’s your guide to understanding the 6 tastes as prescribed in Ayurveda:  

1) Sweet taste :

Comprising the elements of earth and water, sweet taste balances vata and pitta dosha in the body and increases kapha dosha. Of the six types of tastes, this one is said to be the most nourishing. When taken in moderation, they are known to provide you with longevity, strength and healthy body fluids. But remember to not go overboard with it as it can lead to health conditions like weight gain, obesity, and diabetes among others. Sweet taste is prominent in food items like wheat, rice, pumpkin, maple syrup etc.  

2) Sour taste :

Consisting of the elements of water and fire, it is known to stimulate pitta and kapha dosha in the body and decrease the vatadosha. Foods with sour taste are also known to increase appetite and production of saliva. Of the six different types of tastes that exist, sour taste is known to awaken thoughts and emotions and improve digestion. It needs to be taken in moderation else can lead to aggression in the body in no time. Some of the sour taste food items are lemon, vinegar, pickled vegetables and tamarind among others.  

3) Salty taste :

Salty taste consists of the elements of earth and fire and leads to decrease of vata and increase of pitta and kapha doshas. Because of its hydrating nature, of the 6 tastes in Ayurveda, salty taste aids in digestion and cleansing of the tissues. But too much of it can also lead to increase in blood pressure and have impact on your skin and blood. So, it’s intake in moderation is recommended. Examples of salty tasting foods are sea vegetables, sea salt, and black olives among others.  

4) Spicy (pungent taste) :

Pungent taste consists of the elements of fire and air and of the 6 tastes in Ayurveda, it is the hottest and so is known to aid digestion, improve appetite, cleanse tissues and enhance blood circulation. Pungent taste also helps in balancing of kapha but if had in more than prescribed quantitates can aggravate pitta and lead to other health related issues. Vata handles pungent taste when combined with sweet, sour or salty foods. Some of the best examples of spicy foods are chilies, garlic, ginger, hot peppers and onions etc.  

5) Bitter taste :

Bitter taste is made up of the elements of air and space and is considered to be the coolest of all the six tastes. Naturally detoxifying in nature, it helps remove waste and toxic material from the body and purifies the body. Bitter taste is best suited for pitta and kapha doshas and least beneficial bodies with vatadosha. Turmeric, green vegetables, and herbal teas fall in the category of foods with bitter taste.  

6) Astringent taste :

Made up of air and earth elements, astringent taste is said to be cool, firm and dry. People with vata are advised to consume less of astringent taste as it can lead to problem of gas in them. It benefits people with pitta dosha. Unripe bananas, cranberries, and green beans etc., are said to have astringent taste. While it would be difficult to adjust all the types of tastes mentioned here in every meal, a combination of two or three of these six tastes will help you maintain a balance in your ayurvedic diet as well as health.

Have you scheduled your first Ayurvedic consultation? Or are considering making an appointment? Let’s face it, you might not know anybody who has had an Ayurvedic consultation before to discuss what one is exactly like. So if you feel apprehensive about your first Ayurvedic consultation, then you are not alone. Many people feel the same way, and the reason is that they just don’t know what to expect. You may have a lot of questions such as, will it be similar my other doctors’ visits? Do I need to know what Ayurveda is? The answer to your questions is no. Then what should you expect?

You don’t have to be sick to benefit from a private Ayurvedic consultation. You can have an Ayurvedic consultation simply to know better about yourself.

An Ayurvedic doctor can help you understand your Ayurvedic constitution (dosha), which may always be helpful in many cases.

In times of illness, an individual consultation can give you a new point of view on your condition and help you work with your symptoms for better results.

Now that you are ready to take a plunge into this holistic approach, it’s time to dive into the things that you can look forward to in your initial Ayurvedic consultation.

When getting your initial consultation, be prepared to spend about an hour with the practitioner. Ayurvedic consultation involves a thorough examination of your body through which the consultant really gets to know you. It consists of examining important areas of the body and their functioning, which reveals the balances and imbalances in your body.

Pulse – Taking the pulse is to determine ones constitution and the current state of imbalance in the body. The pulse is taken on the right wrist for men and left for women. Ayurvedic practitioners feel the pulse to determine the strength of vata, pitta, and kapha in the body.

Urine – The colour, frequency, any Pain or discomfort during urination and the quantity of ones urine can indicate their hydration level if there is enough fluid intake, complications and dosha imbalances.

Stools – Our Daily elimination is an indication of our digestive health. The consistency of ones stools can reveal a lot about ones imbalances.

Tongue – Ayurvedic examination includes, the consultant checking the colour, shape, presence of scallops on the sides, movement, coating, or cracking on the tongue.

Eyes – since the doshas affect the shape and the colour of the eyes, an eye examination is a very important part of any Ayurvedic consultation.

Nails – nails are also indicators of imbalances in the body.

General appearance – Ones body shape, colour and texture of hair and even their energy levels, can indicate the predominance of vata, pitta, or kapha in the body.

After evaluating all these aspects the Ayurvedic doctor will make a very clear suggestion on the Ayurvedic practices that one should adopt in terms of food, lifestyle, meditation etc., the most important aspect to be Remembered is that most Ayurvedic practices involve lifestyle and diet changes that take time to implement. Hence it is highly suggested to make one change at a time for better results

Now that you know a few things on what to expect on your first Ayurveda consultation, get on with your first visit or start scheduling one!

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The use of oils is central to healing in Ayurveda, by taking them internally or applying them on our bodies.  Because we absorb everything that we put onto our skin into our tissues and blood stream, external oiling can treat our overall health, lubricate our organs, and soothe our nervous systems.

Along with this, oil can be used to rebalance our skin and heal damaged tissue.  But like every practice in Ayurveda, this must be tailored to our constitution – known as our “dosha”.  Each dosha is characterised by an elemental energy and has specific oils that are best for its qualities and skin type.  Below outlines a quick guide to choosing the best oil for your complexion, based on the science of Ayurvedic medicine.

Vata – The Air Dosha: Dry, Thin, Damaged Skin

Vata is the air dosha, and according to Ayurveda, this energy manifests in the skin tissues as dryness, dehydration, a thin, delicate texture, and fine pores.  Those with high Vata need a rich, emollient oil that helps to restore moisture and protect against water-loss.  Vata skin also tends to age prematurely; so using anti-aging oils are ideal.  Those that help to increase circulation are especially good as our blood feeds and oxygenates our skin.

Sesame oil is the most highly recommended oil for Vata in Ayurveda because of its heavy texture and nourishing properties.  It also subtly stimulates blood flow, and is an excellent face oil and body moisturizer.  Other good Vata oils include: avocado, safflower and pomegranate.  These oils are all very rich, so if you are worried about looking greasy or getting oil on your clothes, you can opt to oil your skin before showering.  Simply slather your skin and body first thing in the morning and let it absorb while you eat breakfast and get ready.  Then, rinse off in the shower without soaping up and towel off.  Vata skin will be left soft, supple, lightly oiled skin.

 Pitta – The Fire Dosha: Sensitive, Reactive Skin

Pitta is the fire dosha, and this is expressed in the skin as sensitivity, redness and broken capillaries.  This dosha’s skin needs calming and cooling as it has a tendency to be reactive with many allergies to beauty products.  It also breaks out in acne easily as blemishes are often an issue of inflammation.

Coconut oil is best for Pitta skin because it is an anti-inflammatory and anti-bacterial.  This oil also makes an excellent scalp treatment as it is very light and rinses out easily.  Coconut oil is ideal for this because high Pitta can also lead to hair loss when excess heat dissipates from the body through the head, drying out and weakening our hair follicles.

Ghee is another great natural moisturizer for Pitta, according to Ayurveda.  It too is good for inflammation and is commonly used in traditional oil treatments called “bastis”.  Other Pitta-friendly oils include olive, argan and jojoba.  These are all medium weight oils that do not stimulate sensitive skin types.

Kapha – The Earth/Water Dosha: Thick, Oily Skin, Prone to Puffiness & Water Retention

Kapha is the earth and water dosha.  It governs everything in the body that is solid, stable, moist and fatty.  This translates into skin that is thick, oily and prone to puffiness, because of its tendency to retain water. Kapha energy can lead to stagnation, and this dosha needs stimulation to treat slow metabolism and poor circulation.  Kapha complexions can also become dull and lacking in color due to impeded blood flow.

Mustard seed oil is one of the best oils for Kapha during body massage.  It is so invigorating that you can feel a slight heating sensation and tingling as it helps to mobilise fat cells and shake up water-retention.  Though, this oil is too stimulating to use on the face, so more gentle oils must be applied to this delicate area instead.

Hazelnut oil is a good option for treating Kapha facial skin.   It helps to regulate sebum production, as this dosha tends to over-secrete its own natural oil.  Black cumin oil is another good choice; this oil has a light texture as well as disinfecting properties, which counteract Kapha’s accumulating nature.

Recently, I ordered a glass of ice water at a bar and was met with palpable disdain from my dining companion. “Why ice water?” he asked. “Cold water isn’t good for your system.” This particular friend’s mom is a practitioner of Ayurveda, an ancient medicine practice that originated in India, so it made sense that he was of this opinion. Drinking room-temperature or warm water is recommended in Ayurveda for optimal digestion. But while I can appreciate that, I also really appreciate ice-cold water—so, I decided to investigate his claims around warm or hot water being able to help with digestion.

First and foremost, Ayurvedic practitioners believe the temperature of anything you eat or drink can play a role in digestion—not just water. “Cold liquid actually slows down the entire digestive system by constricting blood flow to the stomach and intestines and slowing enzyme secretion, which in turns can cause lymphatic stagnation and a slower metabolism,” say Ayurveda experts “Room temperature and warm water, however, have the opposite effect, helping increase circulation to your digestive system, and stimulating your ‘agni’, or digestive fire.”

While a strong “agni” is generally linked to good overall health, a weakened “agni” or digestive upset can interfere with our ability to process food properly, and cause the accumulation of toxins called “ama” in Ayurveda, which can eventually lead to disease, says internist and integrative medicine doctor Charles Elder, MD, MPH. Dr. Elder, who has researched Ayurveda, compares drinking ice-cold water with a meal to dumping ice on an active bonfire: It’s generally counterproductive, and requires more energy expenditure on the part of digestive fire to stay lit (that is, working well).

“If you drink water that’s about the same temperature as your body, you’re not disrupting the body’s optimal state or interfering with food absorption.” say Ayurveda experts.

Ayurvedic principles that guide optimal drinking water temperature also have roots in maintaining homeostasis in the gut. “Warm water is easier to digest because it’s closer to the temperature of your internal organs It’s the same reason why Ayurveda experts suggest drinking water that’s around 98°F/36C, and not much colder or hotter: “If you drink a liquid that’s about the same temperature as your body, you’re not disrupting the body’s optimal state or interfering with food absorption.”

As for the medical research about whether cold or hot water helps (or hurts) digestion, there is some evidence that warm water can help promote gut motility (aka passing things efficiently through the gut) based on a small study tracking the bowel movements of 60 patients who had recently undergone abdominal surgery. And another study comparing the GI effects of food intake at varying temperatures in 50 patients with functional dyspepsia (a condition causing slower-than-usual movement of food from the stomach to the small intestine) found a similar speed-up benefit of consuming warm versus cold items: Hot meals “significantly accelerated gastric emptying.” This isn’t conclusive proof that hot water would also help digestion in people without any preexisting conditions, but it does provide some baseline evidence to support the Ayurvedic practice of shunning cold water.

When it comes to basic hydration, however, there’s likely not much added benefit to drinking hot versus cold water. In fact, according to Ayurvedic experts, cold water actually leaves the stomach faster, allowing for faster rehydration whilst Sports Medicine experts recommend that water ingested before, during, and after exercise or athletic competition be cooler than room temperature (i.e., less than 72°F), a position that is backed by research.

Torn? You might try drinking room-temperature water with and around meals and cooler water after exercise to see how you feel. But really, it might not matter all that much one way or the other, says sports dietitian Marie Spano, MS, RD. “What’s most important is to drink whatever temperature of water will encourage you to drink the most of it.”

Ayurveda believes that hip pain is more than just physical. The hips are emotionally charged, a place where we store our deepest vulnerabilities. The front of the hips is where we face the future. Tight hips, Psoas and hip flexors can mean that we are hesitant about facing the future. we fear living up to our own expectations and those laid out by others.. The hips are also a place where we store relationships of all kinds. Romantic energy and business relationships and pain, resentment and negativity from failed relationships. Tight hips can also indicate a failure to love yourself, holding on to the past and our inability to let go. So much more than the physical aspects of trauma.

Pain in the pelvic region or the joints of the hip is termed hip pain. It’s a common sight in most ads when men and women hold their hips in pain. Hip pain can just be an indicator that you need some rest. However, it could also be signalling to you that something else is wrong. A common pattern I’ve observed at my Ayurveda clinic that people often choose to wait until it is way too late before they seek support. So rather than ignore the pain and wait for it to worsen, you need to watch carefully and then seek the support of an experienced Ayurveda expert before moving on to treatments blindly.

Causes of hip pain

Hip pain can often be the result of excessive workload – probably a function in the family, shifting homes, renovation, or an adventurous outing – because of which you had to work excessively. In such cases, resting your tired body can do the magic.

An injury from the past can sometimes come to haunt you in the form of hip pain, especially if you are not careful to take proper care. It could be a recent traumatic injury, dislocation, or fracture and you have not really allowed your body to heal properly. It could also be an old injury because of which you had to make lifestyle changes and you did not listen to good advice.

Hip pain is also common in sedentary workers. Most of us are guilty of this because our work often forces us to be seated in the same position for long periods. What’s worse than being sedentary? Well, sitting or standing in the wrong posture, of course! Wrong postures can cause a lot of damage, and hip pain is a serious indicator of such damages.

Joint- or pelvis-related Infections and auto-immune disorders can also cause hip pain among other symptoms. This could also be related to tendonitis or conditions such as osteoarthritis, hernia, or even certain types of cancer.

In Ayurveda, hip pain is a strong indicator of vata roga and the treatments are all planned around mitigating the vata roga effectively. So if your hip pain persists despite taking a break and if it worsens then you really need to take the help of your Ayurveda doctor.

Symptoms

Of course there is pain, but you need to worry in case of any of the following:

Prolonged excruciating pain that worsens with time

Chronic dull and radiating pain that does not disappear despite care

Pain that makes movement and carrying out regular activities painful

Pain that persists overnight, leading to regular morning stiffness

Additional swelling around the hips

Any deformities noticed around the joints

Treatment of hip pain

Never blindly jump into treatment or do a self-diagnosis and proceed with self-treatment approaches. So the first step to treating hip pain is to diagnose the cause. Then determine whether hip pain is a symptom of any other underlying condition or is in itself the condition. Then finding the exact location of the pain is critical. The treatment process can be determined only after this step. Since diagnosis is a critical first step in the treatment process, always trust an expert Ayurveda doctor for correction. Some of the critical treatment options I have listed here is about managing the pain. The main treatment in case of an underlying condition would be focused on the condition and hip pain will then be taken up as a symptomatic treatment procedure to manage the pain.

Rest

Ayurveda recommends rest – not bed rest – but to care for the hip region by avoiding strenuous activities that exacerbate the pain

Abhyangam

Choose this massage option with care and choose only experienced therapists since any wrong approach can worsen the condition. But when you do it accurately, abhyangam helps reduce the vata roga effectively.

Kati Vasti

Sittings of about an hour with warm herbal oil or formulation poured into dough-based poultices placed on the region of pain provides immense relief and reduces vata roga.

Yoga

Yoga postures must be selected with care and by an expert because a wrong asana or a wrong posture can harm your body severely.

Food

Focus on food items that strengthen your skeletal structure – choose lentils, milk, and curd, for example. Completely avoid junk food and consume food that is rich in calcium, magnesium and vitamins.

Lifestyle

Avoid activities that place pressure on your region of pain – strenuous exercise or domestic work. Avoid excessively sedentary lifestyles and choose ergonomic furniture for your home.

Hip pain can be both a condition in itself or a strong indicator that something else is wrong. Never ignore persistent hip pain that worsens with time. Immediately consult an expert Ayurveda specialist who can help you find the cause and treat your pain.

Have you been told that you have adrenal fatigue? Or perhaps you are working with your healthcare provider(s) to track surpluses and insufficiencies in your hormone levels.

Abnormalities in our body chemistry can be deeply alarming and can leave us feeling rather out of step with ourselves, our sense of normalcy, as well as our overall health and well-being.

Also symptoms can be agitated for people who take glucocorticoid medicines such as prednisone for a long time and then stop, are most likely to developed tertiary adrenal insufficiency. These medicines are used to treat medical conditions such as asthma, rheumatoid arthritis, lupus, cancer and inflammation among others.

To make matters worse, there is a lot of conflicting information out there about how to address hormone imbalances—some of it contradictory—and finding your way through the maze of information can sometimes feel overwhelming.

Fear not. Ayurveda offers an incredibly insightful framework from which to understand disturbances in our adrenal glands (and endocrine systems overall), as well as hormone imbalances.

What Are the Adrenal Glands, Anyway?

The adrenal glands are a pair of walnut-sized and roughly pyramid-shaped endocrine organs that rest atop the kidneys. They are perhaps best known for their secretion of familiar hormones (such as adrenaline and cortisol) associated with the body’s stress response.

The primary purpose of the adrenal glands is, indeed, to help us cope with stress in all its many forms. But the adrenals actually do far more than that, and are, in fact, responsible for producing and secreting a wide range of hormones.

Consider this: as we age, the adrenal glands eventually become the primary source of sex hormones such as estrogen, progesterone, and testosterone in both men and women. 

Remarkably, hormones travel everywhere in the body, so the adrenal glands influence literally every organ and tissue, as well as our mental and emotional experience. 

It’s no surprise then, that when extra strain is placed on the adrenal glands, it can have a very real impact, not only on our capacity to cope with stress, but on our overall health and wellness.

Signs and Symptoms of Adrenal Fatigue

When we are overly stressed, the adrenal glands have to work extra hard in order to make enough stress hormones to sustain a stressful way of life.

But they also have to balance the increased levels of adrenaline and cortisol in the bloodstream by ramping up their production of balancing hormones with opposing energies (such as estrogen, progesterone, and DHEA). This exerts additional strain on the adrenal glands (and other endocrine organs, like the ovaries).

Eventually, as the endocrine system tires, our bodies simply can’t keep up with the demand, and we may begin to sense that something is off. The following are among the most common symptoms of adrenal imbalance:

High or Low Blood Pressure

Cravings for Sugary or Salty Foods

Weight Loss or Weight Gain

Lack of Energy

Inability to Slow Down

Overwhelm or Anxiousness

Moodiness

Brain Fog

Lack of Concentration

Compromised Immunity

Sleep Issues

Low Libido

Increased Perimenopausal or PMS Symptoms, in Women

Context Matters Most

While Ayurveda would never dismiss a hormone imbalance as insignificant, the Ayurvedic approach to balancing hormones is fundamentally different from that of modern allopathic medicine.

Unfortunately, the allopathic approach can leave us overly focused on the clinical details, so much so that we lose sight of the broader ecology within which the imbalances arose in the first place.

Ayurveda is much more skilled at allowing the overall context of our lives to illuminate a personalized path toward restored well-being.

The truth is that hormone issues of any kind are a symptom of a deeper, underlying imbalance. In other words, there is a reason that your adrenal glands or your hormone levels are off.

The Problem: The Way We’re Living

We’ve all heard it before. Stress has reached epidemic proportions in today’s fast-paced societies. And we now know that being over-extended and over-stressed is very harmful to our health.

Why? Because stress hormones activate an inherently depleting influence on bodily reserves, and chronic stress fundamentally interferes with the body’s nutritive capacities. 

Today, the stress response can be triggered by any number of everyday occurrences such as a distressing interpersonal dynamic at the office, a pressing deadline, an argument with a family member, social anxiousness, or financial strain.

What’s more, the stress response is brilliantly designed to temporarily increase our sensitivity to danger. That way, until the threat has passed, our bodies remain on high alert, ready to spring back into action at the first sign of trouble.

When it comes to cholesterol-based hormones, this often means turning what should be nourishing, buffering hormones—like progesterone—into cortisol. Let that sink in for a second.

If your body is stressed out and needs more stress hormones than your body can make, it can literally turn nutritive sex hormones like progesterone into cortisol.

Unfortunately, this reallocation of resources is not reversible. Once a progesterone hormone has been turned into cortisol, it cannot be turned back into progesterone—even after the threat has passed.

Among other things, we may experience dry skin, roughness in our joints, bone and muscle loss, infertility, sleep problems, a sharp decline in mental acuity, a myriad of digestive symptoms, as well as accelerated aging.

Thankfully, Ayurveda offers us a simple and intuitive path toward restoring the body’s built-in system of checks and balances so that we can, once again, begin to move in the direction of balance.

Because this approach addresses the root cause of the problem, it is rarely a quick fix, but it does give our bodies the best chance to fully recover.

The Solution

If stress is inherently depleting, and opposites balance, then the solution is to shower ourselves with building, nourishing, and rejuvenating foods, lifestyle practices, and herbs for adrenal support. To this end, the traditional Ayurvedic practice of rejuvenation, or rasayana, is generally very supportive.

It is also important to balance vata, which governs the nervous and endocrine systems and is invariably provoked by our fast-paced, stress-filled lives.

In essence, we’re looking for influences that are qualitatively heavy, grounding, nutritive, slow, unctuous, soft, and stabilising (while reducing their opposites).

At its core, the Ayurvedic approach to balancing adrenal fatigue is really that simple. The rest of this article focuses on how exactly to invite these qualities into our lives while releasing accumulated stress and tension from the mind and tissues in order to promote a more easeful relationship with life.

Thankfully, Ayurveda offers a rich collection of simple recommendations that support this entire process.

Because Ayurveda is such an individualised approach to health, there is no substitute for the personalised guidance of a qualified Ayurvedic practitioner—especially if you are already experiencing symptoms that impact your quality of life.

Here are some important Super Herbs to support menopause:-

ASHWAGANDHA:-

Ashwagandha (Withania somnifera) has been used in Ayurveda for thousands of years as a rasayana (rejuvenative). It is a renowned adaptogenic herb, which means it is used to help the body resist physiological and psychological stress by adapting to the needs of the body. Deeply supportive of many tissues and body systems, including the immune system, the reproductive system, a healthy thyroid, and much more, ashwagandha is a wonderful herb to help nourish overall health and well-being.

Asoka:-

Tree bark is consumed to strengthen uterine muscles and relieve strain and pain.

BACOPA:-

Memory Wellness-memory, intelligence, and concentration. Bacopa supports the proper function of the brain and nerves, bringing balance to the nervous system while promoting clarity and awareness. It is also commonly used externally in a base of sesame oil as a special massage oil that calms and soothes the mind and nerves

BOSWELLIA:-

Joint Wellness. (Boswellia serrata) is an herbal resin made from the gum of the boswellia tree that holds a place of significance in many religious ceremonies in India and around the world. Also known as Indian frankincense, olibanum, and salai guggul, it has a long history of use in Ayurveda as a rejuvenative herb for supporting joint comfort and mental clarity

BOERHAAVIA:-

Urinary Wellness. Punarnava is a traditional ayurvedic plant that is used to rejuvenate the whole body. The plant as a whole is used in the treatment of rheumatoid arthritis, fever, edema, eye problems, stomach issues, and liver disorders.

Shatavari:-

Used to treat hot flashes and sweats that occur at night associated with menopause. It also helps alleviate anxiety and encourage libido

Licorice:-

It can help reduce frequency of hot flashes and provides estrogen like effects thus easing transition to menopause.

Musta:-

Nut grass which is used to reduce congestion in the reproductive system during menopause.

TRIPHALA:-

Bowel Wellness. Triphala is commonly used in Ayurveda thanks to all its benefits. Like adaptogens and other plants, Triphala has become so popular for its powerful results. It is composed of three fruits (hence “Tri”): Amalaki, Bibhitaki and Haritaki, together they form the compound called triphala. These three fruits have been recognized in Ayuverda for thousands of years. 

Coriander and Fennel:-

These both are used together to treat hot flashes, and fixing sleep cycles

Diets prescribed during menopause should include:-

• Calcium rich food for bone strength which includes milk, leafy vegetables and fish.
• Reduce or avoid refined sugar, spicy food and alcohol.

Yoga and meditation can help relieve stress, anxiety and depressive states. The stretching involved can help strengthen muscles, and relieve aches.

Did you know that The Menopause does not exist in Asian countries? This is because they adopt a different diet, supported with Super herbs and spices

The 34 symptoms of menopause is a list of common symptoms found across Europe that can occur before or during menopause. They include hot flashes, irregular periods, mood changes, and more.

Menopause refers to the stage of a female’s life during which their period stops. It typically occurs around the age of 45–55 years. A female has entered menopause if at least 12 months have passed since their last period.

The years leading up to menopause are called the menopausal transition, or perimenopause. This stage can also come with symptoms, which may last for several years — sometimes up to 14 years.

Symptoms

Menopause and perimenopause can cause a range of symptoms, including the following.

1. Hot flashes

Hot flashes are among the most common symptoms of menopause. They cause someone to suddenly become hot, sweaty, and flushed, especially in the face, neck, and chest. Some females also experience chills.

2. Night sweats

Night sweats are hot flashes that occur at night. Scientists are not sure why they occur, but it appears that falling estrogen levels can affect the hypothalamus, which regulates body temperature.

3. Irregular periods

Throughout the menopausal transition, it is normal to have irregular or missed periods. Eventually, a female will stop having periods entirely.

4. Mood changes

Mood changes are unpredictable shifts in mood that are not related to life events. They can cause someone to feel suddenly sad, weepy, or angry. Mood changes are common during perimenopause and menopause.

5. Breast soreness

Breast tenderness is another common symptom of menopause, though its frequency tends to decrease in the later stages.

6. Decreased libido

Menopause also commonly affects libido or desire for sex. This can be the direct result of having lower levels of testosterone and estrogen, which can make physical arousal more difficult.

However, it can also be a secondary result of the other symptoms of menopause, such as mood changes, or a side effect of a medication.

7. Vaginal dryness & Atrophy

As female sex hormones ensure that there is a good circulation of blood around the vagina, a lack of them can decrease blood flow and, therefore, natural lubrication. This may cause dryness, which can be uncomfortable or make penetrative sex more difficult.

8. Headaches

Someone entering menopause may experience more frequent headaches or migraine episodes as a result of a dip in estrogen. This can be similar to the headaches that some females experience before a period.

However, unlike during a normal menstrual cycle, hormone levels during perimenopause can fluctuate more unpredictably.

9. Tingling extremities

During menopause, some females experience tingling in the hands, feet, arms, and legs. This symptom is the result of hormone fluctuations affecting the central nervous system and typically only lasts for a few minutes at a time.

10. Burning mouth

A burning mouth is another potential symptom of menopause and may manifest as a feeling of burning, tenderness, tingling, heat, or numbing in or around the mouth. This is another result of hormonal changes.

The mucus hormones in the mouth have sex hormone receptors, which decrease with a decline in estrogen. This can contribute to pain and discomfort.

11. Changes in taste

Some females may notice changes in their sense of taste, with stronger flavours, during menopause. They may also experience a dry mouth, which can lead to a higher risk of developing gum disease or cavities.

12. Fatigue

Fatigue can be a distressing and sometimes debilitating menopause symptom. This could be the result of lower quality sleep as a result of hot flashes and night sweats or the result of hormonal fluctuations themselves.

13. Bloating

Females can experience bloating during menopause for a number of reasons. They may experience water retention, gassiness, or slower digestion as a result of stress. If they change their eating habits around this time, they may also experience bloating.

14. Other digestive changes

Female sex hormones influence the microbes a person has in their mouth and digestive tract. This can mean that during menopause, a female’s gut flora changes in composition. They may notice changes in their digestion or that they react differently to certain foods.

15. Joint pain

Estrogen helps decrease inflammation and keep the joints lubricated. As a result, some females experience joint pain as a result of decreased estrogen.

Estrogen is responsible for regulating fluid levels throughout the body, so when the body becomes low in this hormone, females are more prone to joint aches or menopausal arthritis.

16. Muscle tension and aches

Females going through perimenopause or menopause can also experience muscle tension or aches. This is due to the same factors as menopausal joint pain.

17. Electric shock sensations

Females can experience sensations that resemble electric shocks during perimenopause and menopause. It is not clear what causes this, but it may be the result of changing hormone levels in the nervous system.

18. Itchiness

Because estrogen is related to collagen production and skin hydration, a decline in this hormone can lead to increased itchiness or dryness, both around the vulva and elsewhere on the body.

19. Sleep disturbance

A female’s sleep can become lighter or disrupted for many reasons during menopause. They may wake frequently due to night sweats, wake up earlier, or find it difficult to get to sleep.

20. Difficulty concentrating

A decline in estrogen can sometimes cause mental fogginess or difficulty concentrating. Hot flashes and sleep issues may also be contributing factors.

21. Memory lapses

As with concentration and focus, menopause can also affect memory. Again, this could be a direct result of lower estrogen levels or compromised sleep.

22. Thinning hair

During menopause, hair loss or thinning is another result of ovarian hormonal fluctuations. This causes the hair follicles to shrink, meaning that hair grows more slowly and sheds more easily.

23. Brittle nails

During or after menopause, the body may not produce enough keratin, which is the substance that nails need to stay strong. This can lead to brittle, weak nails that crack or break easily.

24. Weight gain

Females can gain weight due to a number of factors during menopause. A decline in estrogen can result in weight gain, as can lower amounts of physical activity. Mood changes can also mean that a female eats differently.

25. Stress incontinence

Stress incontinence refers to a frequent or sudden urge to urinate. Some people also refer to it as an “overactive bladder.” This symptom is common during menopause, as changes in hormone levels can cause the bladder and pelvic muscles to become weaker.

26. Dizzy spells

The hormonal changes that take place during menopause affect insulin production, which can make it difficult for the body to maintain blood sugar stability. This is the main reason that some females experience dizzy spells during perimenopause and menopause.

27. Allergies

Some females report new or worsening allergy symptoms when they experience menopause. This happens because during menopause, females can have spikes in histamine. Histamine is the chemical that causes allergic reactions.

28. Osteoporosis

During perimenopause, a decline in estrogen can also result in a loss of bone density. In severe cases, this can lead to osteoporosis, which causes the bones to become more fragile and break easily.

29. Irregular heartbeat

Some females may experience an irregular heartbeat, or arrhythmia, during or after menopause. It is always best to discuss symptoms relating to the heart with a doctor.

30. Body odor

Hot flashes and night sweats can result in an increase in body odor during menopause. If a female often feels stressed or anxious, they may also notice that they are sweating more.

31. Irritability

Either due to hormonal fluctuations or the impact of other menopause symptoms, females going through this change may find that they feel irritable. Stress or a lack of sleep may also contribute to this.

32. Depression

For some females, hormonal imbalances may trigger depression. However, in this case, depression is often situational and may not be long term. A lack of sleep and stress can contribute to this.

In some cases, menopause may trigger depression or low mood because of the change it signifies in a female’s life. Any significant life change can play a role in depression, even if the change is a positive one.

33. Anxiety

Anxiety is another mood-related symptom that some females experience during menopause. It may worsen at night or only occur intermittently as hormone levels fluctuate.

As with menopause-related depression, this anxiety may be situational and improve once hormones level out.

34. Panic disorder

In some cases, females may experience panic attacks during menopause. When these attacks occur unexpectedly or suddenly, they can indicate panic disorder. This may happen due to hormonal changes or the fear of feeling anxious itself.

What can help?

Most females do not experience all 34 of these symptoms during menopause. However, hot flashes alone can be enough to cause significant disruption in their life.

There are several treatments that females can try to reduce discomfort, including:

Ayurveda natural remedies-herbs and diet, hormone replacement therapy, which temporarily replaces hormones such as estrogen

vaginal estrogen, which can improve lubrication and prevent dryness

antidepressants, which can reduce mood-related symptoms and improve hot flashes

There are also several lifestyle changes and self-care practices that can help alleviate symptoms, such as:

avoiding alcohol, spicy foods, and caffeine, as these can make hot flashes worse

stopping smoking

dressing in layers so that it is easier to cool down when a hot flash occurs

carrying gentle cleansing wipes to freshen up while on the go

getting regular exercise, which can help with weight maintenance, stress relief, and mood

learning relaxation techniques, such as breathing exercises or mindfulness

psychotherapy, which can provide a place to talk about the effects of menopause

Ayurveda-holistic, bespoke & natural

Ayurveda regards each individual as unique and so recognises the need for a customised approach to balance and true wellbeing.

Ayurveda essentially means the knowledge of life. It is a precise combination of science and the art of healthy living. Ayurveda is popular for its extensive natural healing ways that work on illnesses and improving the general wellness of the human body and mind.

It does not simply mean chanting, yoga, applying packs and massaging with oils, but branches deep into the psychological and physiological aspects of eliminating the root cause of health problems.

Ayurveda is based on the principle that to achieve and maintain health over the course of your life, you must re-balance emotions, improve your diet, practice yoga and “pranayama” (breathing exercises), and make lifestyle adjustments.

Every human is characterised by the mind-body type. In Ayurveda, these primary qualities that govern the body are called “doshas.”

Like traditional Chinese medicine, the five elements of nature – water, earth, fire, space, and air make up for a combination in the three primary doshas – vata, pitta, and kapha. When these doshas are perfectly balanced, the state of being is healthy. When they fall out of balance through dehydration, anxiety, stress, low energy or excessive exertion,the person is propelled into a state of “vikruti” – an imbalanced state of body and mind.

Ayurveda brings health and keeping the doshas in balance. Overall, it aims at holistically maintaining and improving general health no matter what age you are.

Benefits of Ayurveda

Ayurveda offers extensive therapies and remedies for the young, old, sick, healthy, and everyone in between.

This 5,000 year old medicine system that originated in India has many life-altering benefits. Here are some of the primary benefits that one can achieve with consistent use of Ayurveda.

1. Weight Loss and Maintenance

A healthy diet and modification in lifestyle habits through Ayurvedic treatments help shed excess body fat. In Ayurveda, weight is not a major concern but eating habits are. By allowing the body to detox through correct dietary restrictions, it is possible to achieve a toned body.

2. Healthy and Glowing Skin and Hair

Need a perfect glow and shiny hair? Ayurveda claims that you can ditch the expensive clinical treatments and go for the organic and natural ways to achieve a glow without spending too much money. A balanced meal, toning exercises, and Ayurvedic supplements are enough to promote healthy skin and scalp.

General dietary guidelines in Ayurveda focus on the consumption of fresh food taking into account your dosha type, medical history, regional produce, customs, and traditions.

The focus is more on high-antioxidant foods, herbs, teas, vegetables, protein, and healthy fats.

3. Say Goodbye to Stress

With a fast-paced lifestyle that leaves no scope for rejuvenation or relaxation, Ayurveda guarantees a reduction in stress and anxiety. Regular practice of yoga, meditation, breathing exercises, massages, and herbal treatments allow the body to calm down, detoxify, and rejuvenate.

Yoga improves the autonomic nervous system making your mind alert, so you can focus well and stay energized throughout the day.

Breathing exercises keep infections at bay and allow abundant oxygen supply to the cells to create a sense of awareness. Depression and anxiety can be treated with Shirodhara, Abhyangam, Shiroabhyangam, and Padabhyangam.

4. Reduce Inflammation

Lack of proper diet, unhealthy eating routines, insufficient sleep, irregular sleep patterns, and bad digestion can lead to inflammation. The root cause of neurological diseases, cancer, diabetes, cardiovascular problems, pulmonary diseases, arthritis, and many others starts with inflammation.

As you begin to eat according to your dosha type, the digestive system begins to strengthen. Consumption of certain foods at the right times reduces toxins in the blood and digestive tract. A consequent result of this is increased vitality, high energy, and an overall decrease in lethargy and mood swings.

Ayurvedic treatments are greatly known for cancer prevention as well. The best example of a herbal Ayurvedic formulation would be a combination of turmeric with black pepper.

5. Cleanse the Body

Panchakarma in Ayurveda is the practice of eliminating bodily toxins through enemas, oil massages, blood letting, purgation, and other oral administration.

By administering these components in the human body, this allows the elimination of food and toxins that interfere with efficient bodily functions.

A cleansed body in turn aids for improved overall health. Suitable home remedies that are vastly used in Ayurvedic herbal medicines are cumin, cardamom, fennel, and ginger which cure indigestion in the body and prevent bloating.

6. Lower Blood Pressure, Cholesterol, and Symptoms of Illness and Diseases

Researchers suggest that Ayurvedic diets and relaxation techniques help reduce plaque buildup. Plaque is a result of the formation of cholesterol and fats in the inner lining of the arteries. This condition is called atherosclerosis and is the root cause of heart attacks and strokes.

Ayurvedic medicine offers a multitude of herbs, vitamins, minerals, and proteins. These are mixed together at an appropriate dosage and administered at an optimal time to prevent and combat immunity related disorders.

Ayurvedic herbs and essential oils help increase blood flow, compliment blood circulation, and draws out toxins from the body through the skin.

“Abhyanga massage” with herbal oils is highly used for massages.

Ayurveda Improves the Quality of Your Daily Life

• Ayurveda is a choice of lifestyle, which when adopted in its entirety, brings a wave of general well-being to your daily life.
• Exercising, having an active lifestyle, adequate sun exposure, appropriate treatments and emotional well-being help to cleanse the mind and spirit. This leaves you with a healthy mind and glowing skin.
• Ayurveda works in perfect harmony with alternative medicine so it is practical for everyday use.
• Ayurveda helps reclaim health with balanced dietary guidelines, effective sleep patterns, home remedies, daily and seasonal routines, yoga, and exercise patterns.
• Heightened concentration levels through yoga, meditation, herbal intake, and adequate sleep helps re-calibrate mental and goal-based settings in your daily life.
• Ayurvedic treatments improve digestion and increase appetite and immunity.
• The basic principles of Ayurveda constitute the following disciplines – don’t skip breakfast, eat a light dinner, avoid sleeping and waking up late, drink water, eat organic produce, avoid smoking and drinking, and maintain an active lifestyle.

 

 

 

 

 

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Being an Ayurvedic practitioner is an incredible way to give back to my community and the world. Helping even one person to change the way they live and eat can cause a ripple effect that ends up benefitting their entire family and friends too. But for these profound changes to occur I ensure that my consultations are clear, in-depth, positive and informative. My style is to motivate my client to keep moving forward while at the same time letting them progress at their own pace without them feeling pressured to do too much at once. I quietly & non judgementally listen closely to my clients so that they feel comfortable to be open and honest. Their comfort and happiness are my sole focus to enable me to get to the very root of their disorder, rectify their imbalance and bring them back to perfect health. View more posts