ARTICLES - Page 1
By Jennifer Beckman, ERYT
- Boost your Immune System and Stay Healthy With Ayurveda
- Antibiotics - Good or Bad? When To Take Them, When To Refrain And What To Do After We've Taken Them!
- It's a Mad, Mad World! Mental Health - An Ayurvedic Perspective
- Wake Up Your Digestion With Tips From Ayurveda
- Cleanse and Rejuvenate - A Simple Ayurvedic Cleansing You Can Do At Home
- Yoga and Ayurveda - Sisters for Life
- Every Breath You Take - A Guide to Yogic Breathing
- Beautiful Skin, Peaceful Mind - The Secret of Ayurvedic Massage
- What Body Type Are You? Learn What Lifestyle Is Best For Your Body Type
- The Ayurvedic Method for Beauty - 10 Winter Skin Rejuvenators
The Ayurvedic approach is that the body is kept in balance and the immune system at peak efficiency so that infections and various inflammations seldom manifest. If there is a lapse in balance, then rebalance and specific herbal treatments may be necessary to bring the body back to health. To stay healthy, the five basic elements of the Universe (Air, Water, Fire, Earth and Ether) need to remain balanced and in harmony within the body. Most illnesses arise because of the imbalance of any one or two of the Tridoshas (Vata, Pitta, Kapha), which leads to malfunction of the internal organs. Although Ayurveda acknowledges that germs spread infective diseases, the treatment is based on the system of Tridoshas. Ayurveda does not 'kill' an infection like antibiotics do but instead it strengthens the body's immune system to fight disease or infection.
An ounce of prevention is the Ayurvedic doctors' mantra. The causative factors that allow the bacteria to grow have to be removed. Looking at the diet, exercise and stress levels. Stress depresses our immune systems almost over night. Changing our life styles, opting for the right diet and taking the support of an Ayurvedic regime helps us to support and maintain a healthy immune system.
Ayurveda suggests internal treatment. An anti-pitta diet is suggested. Avoiding excessive consumption of tea and coffee, avoiding oily and spicy food, stopping alcohol consumption, etc. are all an essential part of this treatment. Plenty of salads, sprouts, juice from bitter leaves (e.g. neem juice) and some astringents are recommended. Applying herbal packs externally helps in dissolving local infection or purging it out.
Important Ayurvedic herbs recommended in this treatment are manjistha (rubia cordifolium), katuka (picrorrhiza kurroa), neem (azadiracta indica) haridra (curcuma longa, commonly known as turmeric), daruharidra (berberis spp., commonly known as barberry), etc. Most of them are bitter in taste. Kumara (aloe Vera) in the form of medicinal wine (asava) is a good medicine that helps in improving liver function and thus in detoxification. These are all Ayurvedic blood purifiers and help to establish a pitta balance in the body. Ghee (clarified butter) is used internally as well as externally. Laxatives like triphala churna {a powder consisting of haritaki (termilania chebula), bibhitak (terminalia bellerica) and amalaki (emblica officinalis)}, gandharvaharitaki {a powdered form of haritaki (termilania chebula) prepared in castor oil} or eranda tel (castor oil) are recommended because they help in cleaning the bowels.
KEYS TO KEEPING THE BUGS AT BAY!
• Exercise, walk, do yoga, anything, just as long as you get moving and stretching.
• Eat intelligently and take a few supplements to boost your immune system.
• Try to avoid alcohol, smoking, and recreational drugs.
• Rest and relax. Learn to meditate!
• Despite all of our best efforts, life just sometimes lets us down and we get sick. At some point you will decide to see the doctor. Don't be afraid to ask questions. If your doctor diagnoses you with an upper respiratory infection, sore throat (in which the strep test is negative), bronchitis, sinusitis, or ear infection, and you wonder if you really need an antibiotic, ask if you can treat your condition symptomatically and come back or call in a couple of days if you are not better.
• Take a look at your life-style. Are you getting sick every few months? Are you taking antibiotic after antibiotic and now have a yeast or fungal infection?
• Researchers now agree that a fungus causes most chronic sinus infections. So if you are taking antibiotics stop and go on an antifungal diet instead.
• Remember, if you have to take antibiotics, take the full course. Do no be tempted to stop just because you feel better. Remember those super bugs!
• If you have an understanding doctor, ask if you can take an antifungal medication with your antibiotics. Nystatin is an excellent choice.
• Beware of constipation. Antibiotics kill off your friendly, intestinal bacteria; once you cease taking antibiotics you'll run a higher risk of infection by other, more hostile bacteria. These bacteria will be quick to find and exploit pockets of debris that could be collecting and putrefying in your intestines if you happen to become constipated. So, be sure to keep your digestive tract as clear as possible until you can repopulate it with friendly bacteria. Psyllium hulls fiber from your local health food store is the best, bulk fiber to use, as long as you don't have a history of intestinal obstruction.
• Remember to replace the good bacteria in your intestines. Supplement with an acidophilus supplement for at least six weeks following any course of antibiotics. Do not take these simultaneously with your antibiotic, or you will end up with a lot of very dead, albeit still friendly bacteria in your intestines.
• Sugar is your worst enemy. I could write another whole article on this subject! But it should come as no surprise that quantities of sugar will strengthen fungus and bad bacteria and destroy your immune system. Binge and you will surely get sick. This includes huge amounts of orange juice, which contain lots of sugar!
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Antibiotics - Good or Bad? When to Take Them, When to Refrain And What to do After We've Taken Them!
by Jennifer Beckman, ERYT
The odds that you've had one of those nasty winter or spring colds are pretty high. These are the colds that seem to drag on forever gradually turning into an upper respiratory infection. We feel awful, lack energy and usually as a last resort find ourselves in room filled with other people coughing and spluttering, waiting to see the doctor. Unfortunately, the doctor's usual response will be to put you on a course of antibiotics.
Don't get me wrong. I am not against the proper use of antibiotics. They have the potential to be lifesavers when used properly, but they are not a cure-all. Antibiotics are usually used to treat infections caused by bacteria, such as tuberculosis, salmonella, and some forms of meningitis. However, they do not work against other organisms such as viruses or certain fungi. It's important to bear this in mind if you think you have some sort of infection, because viruses usually cause many common illnesses, particularly of the upper respiratory tract such as the common cold and sore throats.
A virus is a microscopic organism that lives as a parasite in plants, animals, and bacteria and consists of a nucleic acid core within a protein sheath. Most people who have a head cold, runny nose, cough, muscle ache, sore throat and even a fever have a virus. Viruses usually cause illness for 7-14 days and the symptoms can be treated with non-prescription drugs like herbal decongestants, cold formulas and cough syrups. Antibiotics do not work against viruses, only against bacteria.
Bacteria are single-celled, often parasitic microorganisms without a distinct nuclei or organized cell structure. There are good and bad bacteria. Many types of bacteria do not cause illness and live harmlessly on, and in, the human body. The bad bacteria cause serious illnesses such as pneumonia, meningitis, dysentery and blood poisoning. These illnesses can be life threatening and can best be treated with antibiotics. If these bacteria become resistant, then it becomes very difficult, even impossible to treat them. Overuse of antibiotics can lead to bacteria becoming resistant to them so it's important to only take them when absolutely necessary.
HOW DO ANTIBIOTICS WORK?
The very first antibiotic, penicillin along with a family of related antibiotics (such as ampicillin, amoxicllin and benzylpenicillin) is still widely used to treat many common infections. Our healthy, strong immune systems, with their antibodies and special white blood cells, can usually kill harmful bacteria before they multiply enough to cause symptoms. And even when symptoms do occur, the body can often fight off the infection. Sometimes if the immune system is not strong it becomes overwhelmed by a bacterial infection and needs help to get rid of it. This is where antibiotics come in. Some antibiotics, such as the penicillin's, are 'bactericidal', meaning that they work by killing bacteria. They do this by interfering with the formation of the cell walls or cell contents of the bacteria. Other antibiotics are 'bacteriostatic', meaning that they work by stopping bacteria multiplying.
Unfortunately, the antibiotics do not differentiate between our good bacteria, especially in the gut, and destroy them all! This damage to the destruction of the "gut flora" can have very serious consequences. These beneficial bacteria perform crucial tasks, from boosting our immune system, aiding digestion, warding off allergies to assisting in the elimination of harmful toxins. These friendly bacteria include Lactobacillus acidophilus, Bifidus and Bulgaricus, supplements for which can be found in any health food store's refrigerated section. They protect us against pathogens such as Salmonella, yeast, cholera, and the bad E. coli. Once gone, these friendly bacteria are replaced by hostile bacteria such as Pseudomonas, Clostridium, and Klebsiella, and by Candida yeast, a powerful member of the fungi family.
SIDE EFFECTS OF ANTIBIOTICS
The most common side effects with antibiotic drugs are diarrhea, feeling sick and being sick. Fungal infections of the mouth, digestive tract and vagina can also occur with antibiotics because they destroy the protective 'good' bacteria in the body (which help prevent overgrowth of any one organism), as well as the 'bad' ones, responsible for the infection being treated.
Rare, but more serious side effects, include the formation of kidney stones, abnormal blood clotting, increased sensitivity to the sun, blood disorders, and deafness.
Sometimes, particularly in older people, antibiotic treatment can cause a type of colitis (inflamed bowel) leading to severe diarrhea. Penicillin's, cephalosporin's and erythromycin can all cause this problem but it is most common with clindamycin, an antibiotic usually reserved for serious infections. If you develop diarrhea while taking an antibiotic, immediately contact your doctor.
Some people are allergic to antibiotics, particularly penicillin, and can develop side effects such as a rash, swelling of the face and tongue, and difficulty breathing. Always tell your doctor or pharmacist if you have had an allergic reaction to an antibiotic; sometimes the reaction can be serious or even fatal. This is called an anaphylactic reaction. You should use an antibiotic with care if you have reduced liver or kidney function. It goes without saying if you are pregnant or breastfeeding tell your doctor before taking any prescription drugs including antibiotics.
HOW TO USE AN ANTIBIOTIC IF YOU HAVE TO TAKE THEM
Antibiotics are usually taken orally but also given by injection or applied to the affected part of the body. The drugs begin to tackle most infections within a few hours. It is vital to take the whole course of treatment to prevent recurrence of the infection. Sometimes bacteria become 'resistant' to an antibiotic you have been taking, meaning the drug will no longer work. Resistance tends to occur when the bacterial infection responsible for the symptoms is not completely cured, even if the symptoms have cleared up. Some of the residual bacteria, having been exposed to, but not killed by, the antibiotic are more likely to grow into an infection that can survive that particular antibiotic. This explains why finishing the course of antibiotics, even if you feel better, is important.
Certain antibiotics should not be taken with certain foods and drinks. Some antibiotics are best taken when there is no food in your stomach, usually an hour before meals or two hours after - make sure you follow the instructions on the dispensing label. Do not drink alcohol if you are taking metronidazole. Do not take tetracyclines with dairy products, as these can reduce the absorption of this type of antibiotic.
There are a number of important interactions between antibiotics and other medicines so it's important to tell which your doctor or pharmacist about any other medicines you are taking.
RESTORING BENEFICIAL BACTERIA
If for some reason you have had to go on a course of antibiotics, try to boost your natural immune system and follow this recovery plan:
- Stay away from sugar or artificial sweeteners. Use Stevia or Lo-Han instead.
- No mushrooms or cheese. No yeasty foods, like bread, rolls or beer.
- Eliminate fruits and fruit juices (except for tart apples).
- Cut down on grains. After two weeks introduce gluten-free whole grains like Auinoa, corn or millet.
- Don't drink coffee, tea, herb tea or coffee substitutes as they often harbor molds.
- Avoid supermarket salad dressings, vinegar, soy or Worcestershire sauce and horseradish.
- Drink anti-fungal teas like paud'arco, angelica root, bergamot, hyssop, chamomile and alfalfa.
- Eat unsweetened, plain yogurt or kefir that contain lactobacillus acidophilus, bifidus and bulgaricus.
- Use olive oil to cook with as a dressing on salads and vegetables.
- Drink organic, green vegetable juices.
- Use raw almond butter.
- Cook with garlic. It contains allicin, a natural anti-fungal chemical.
- Take grape seed extract in water last thing at night.
- Take an antioxidant supplement that includes vitamins E, A, and C (among others) zinc and selenium
For this dietary plan to be affective it should be continued for at least 4 to 6 weeks, however before beginning any dietary program always check with you doctor first. When coming off the plan you can try eating foods you have cut out, one at a time to see how they make you feel. If you get gas or bloating stop taking the food for another few weeks. Following this plan for the recommended amount of time will help boost your immune system and help you to stay healthy.
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According to the World Health Organization (WHO), about 450 million people worldwide are affected by mental, neurological or behavioral problems. However, determining that someone has a mental illness, and which one it could be, is one of the greatest challenges psychiatrists and psychologists face today. To date, the Diagnostic and Statistical Manual (the psychiatrists bible), lists over 400 disorders.
It's quite normal to sometimes feel happy or sad, anxious or fearful, forgetful or confused. These are the hills and valleys of emotion in our daily lives. But when a person's emotions, thoughts or behavior frequently trouble them, or disrupt their lives and those around them, they may be suffering from mental illness. Even though as many as one in five people are thought to suffer from a form of mental illness, it still carries with it stigma and discrimination. Because of this people are reluctant to admit they have a problem and seek help and treatment. Unfortunately, when mental illness goes untreated the result can be suicide, which claims 873,000 lives a year. The economic costs of these conditions are also enormous and growing. According to the WHO, depression is expected to account for more lost years of healthy life than any other disease by 2030, except for HIV/AIDS.
What Causes Mental Illness?
Western scientists can tell us what happens as a result of certain mental health issues, but they cannot give us the underlying cause. For instance, brain scans have directly linked depression with changes in levels of neurotransmitters - chemicals that convey messages across neurons - people suffering from depression often display lowered levels of neurotransmitter serotonin. Serotonin's main effects include improving mood and giving you that "satisfied" feeling from food. It's also thought to help promote sleep and relaxation. Alzheimer's disease, a major source of dementia and memory loss in the elderly, is a result of an accumulation of protein plaques, which choke neurons in the brain. Untreated HIV infection, syphilis, Lyme disease and malaria are also thought capable of triggering a variety of mental illnesses. Modern medicine does not recognize a link between the body, mind and emotions. They look at the body as a machine, working independently of the mind.
The 5,000-year-old holistic science of Ayurvedic medicine, on the other hand, views the human being as body, mind and spirit, including the emotions and psychology, on all levels. It incorporates longevity, rejuvenation and self-realization therapies utilizing herbs, diet, yoga; breathing and physical exercises and meditation, massage, aromas and mantras. Ayurveda uses the concept of three biological humors; vata (air), pitta (fire), and kapha (earth) that if become unbalanced can affect us mentally, with disturbed emotions and thoughts, this will usually be reflected on a physical level also and visa versa. Through recent scientific research Dr. Candace Pert has come to a similar conclusion in her book Molecules of Emotion. Pert refers to the mind-body connection or a network of emotions linking the mind to the body. She demonstrates that cells throughout the body secrete 'emotional' hormones; these are then picked up by nerve impulses to produce the corresponding changes in mood and behavior. The immune system is linked with the brain (pituitary gland) and the endocrine system. Endorphins are the body's natural 'opiates' or pleasure hormones and are known to be increased by pranayama (yogic breathing) and yoga asana. Stress affects the body by releasing hormones, adrenaline and corticosterone from the brain and the immune system. Once in a stressed state the body itself can continue the stress cycle by the continuous activation of corticosterone. Depressed and traumatized people have high levels of corticosterone and often have a decreased level of immunity. This physiological state can be deactivated when the trauma and stress are released. In Ayurveda this means transforming the negative emotions, like fear, pain, anger and grief into positive ones.
The Function of the Astral Body
In Ayurveda and many other natural healing methods a subtle astral or emotional body is recognized to exist simultaneously with the physical body. It is linked to the physical body by energy centers or chakras. Subtle channels known as nadis transport prana or the essence of life energy and thought to corresponding glands around the body. Disruption in the flow of these energies causes psychological disease. As mentioned yogic breathing can keep these energies circulating, as can certain herbs such as calamus, basil, turmeric, guggul, myrrh, frankincense and cedar.
There is a shield between the astral and physical bodies, which protect us from negative thoughts or energies that are within the astral atmosphere. For instance, there is so much accumulated fear within the world projected from wars, the slaughter of billions of animals, pain and suffering of women and children that exists in the astral plane that if the link becomes weak we can no longer discriminate the physical from the astral. The fear, pain and anger "out there", affects our thoughts, fantasies and emotions, and we lose control. A physical trauma such as a severe blow to the head, sexual or physical abuse, excessive alcohol and mind-altering drugs such as LSD, ecstasy, cannabis and heroine can weaken this shield. Persons who are channelers open themselves up the astral plane also. One striking example of this is schizophrenia. This is a distorted view of reality, which may include hallucinations, hearing voices, delusions, and paranoia. Ayurveda recognizes this to be a symptom of a destructive astral force or entity entering the physical body commonly known as possession. Many Hindu priests, as well as Catholic priests, are taught a certain practice through prayer and sanctified water to rid the sufferer of the negative energy. Calamus, Holy basil and Gotu kola are then administered with perhaps some time being spent in a 'sattvic' or loving monastic environment.
Allopathic Psychiatric Treatments
Psychiatric treatment for mental illness can take many forms. The patient is encouraged to recognize their problems, understand what may trigger undesirable behavior, and develop coping strategies. Mood-stabilizing aim to moderate manic episodes of bipolar disorder and may also reduce recurrences of depression. Recently, however, some experts think there has been a rush to medicate and have questioned the effectiveness of many drugs. There is also controversy about using these drugs - such as Ritalin or amphetamines to treat children.
Various Mental Disorders and Ayurvedic Treatments
Depression
Among the most common mental illnesses is clinical depression. It is described as a prolonged, debilitating sadness, and feelings of hopelessness that is often accompanied by no highs or lows, just a bland existence which will ultimately lead to thoughts of suicide. The numbers of adolescents suffering from clinical depression have risen alarmingly in the last 10 years. Statistics show that suicide is the third leading cause of death in youths between 10 and 19 years old.
Bipolar disorder (also known as manic depression) is an affective disorder that causes periodic mood swings in which they cycle from depression to mania. Depression may be characterized by having a lack of motivation, difficulty doing tasks, short attention span, decreased appetite, crying spells, difficulty in getting to sleep or sleeping too much, and in the more severe cases thoughts of self harm. Mania is separated into two types: Full mania and hypomania. Mania may be characterized by a decreased need for sleep, decreased self-control, overspending, increased sexual activity, irritability, rage, risk-taking behaviors, and in the more severe cases psychotic states. Hypomania is described as having the same behaviors, to a less extreme level.
Ayurvedic Treatment
A need to arouse the sufferer's interest and enthusiasm in life is introduced to the sense of taste. Spices like ginger, cardamon and basil are used to open the heart and mind. Calamus teas are given with a little ginger and honey. Mints and sages of all types are useful. Triphala is given to alleviate constipation. Color therapy is used with warm tones of yellow and gold. Long walks are encourages in nature at her best; sunshine, river, lakes and forests. All these places are filled with pranic energy.
Cutting or Self-Injury
Self-injury involves self-inflicted bodily harm that is severe enough to either cause tissue damage or to leave marks that last several hours. Cutting is the most common form of SI, but burning, head banging and scratching are also common. Other forms include biting, skin-picking, hair pulling, hitting the body with objects or hitting objects with the body. Although suicidal feelings may accompany SI, it does not necessarily indicate a suicide attempt. Most often it is simply a mechanism for coping with emotional distress. People who select this emotional outlet may use it to express feelings, to deal with feelings of unreality or numbness, to stop flashbacks, to punish themselves, or to relieve tension. Although SI is recognized as a common problem among the teenage population, it is not limited to adolescents. People of all sexes, nationalities, socioeconomic groups and ages can be self-injurers.
Ayurvedic Treatment
Often, the sufferer feels the need to stimulate themselves by pain. Ayurveda uses nervine herbs like Trikatu, cayenne, cardamom, cloves and calamus. Warming and nourishing these feed the emotional heart. Pippali is good also, 1/4 teaspoon with honey every few hours. Avoid sleeping during the day.
Anxiety Disorders
These include post-traumatic stress disorder, panic attacks, obsessive-compulsive disorder, anger disorders, hypochondria, and phobias such as agoraphobia (open spaces), claustrophobia (small places), acrophobia (heights), arachnophobia (spiders) and social phobia (being around people). These are all characterized by powerful feelings of panic and physical signs of fear, sweating, and a racing heart - due to some cue in the environment, or for no obvious reason at all. Many sufferers believe they are either going insane or going to die.
Ayurvedic Treatment
Anxiety is mainly a Vata disorder and Ashwaganda is generally given am and pm in warm milk. Aromatherapy, using rose and jasmine is used. Warm massage and gentle, slow yogic techniques. Maha Mantra and Shrim mantra should be spoken.
Eating Disorders
There are three common eating disorders; anorexia nervosa, bulimia nervosa, and binge eating disorder. Each disorder has different affects on the human body. A disease that used to be associated with young women is now appearing in young men. Anorexia is characterized by a significant weight loss, which is usually resulting from excessive dieting. Sufferers see themselves to be overweight, or fat, no matter what their actual weight may be. Anorexics may also use compulsive exercise to control their weight. Anorexics commonly strive for perfection in all the things they do. They set extremely high standards for themselves, and feel that they always have to prove themselves. They may also feel that the only thing they have control over in their lives is their weight. People with bulimia engage in cycles of gorging or binging themselves on large quantities of food and then purging through vomiting or use of laxatives. This can have a disastrous effect as with repeated purging the sufferer will lose their teeth from stomach acid and the use of laxatives will eventually render the bowel muscles useless.
Ayurvedic Treatment
To begin with the patients should fast on orange juice and water for first three to five days. After the juice diet the patient may adopt an all fruit diet for a further five days, taking three meals a day of juicy fruits, such as apples, pears, grapes, oranges, pineapple, peaches at five hourly intervals. Thereafter they may adopt a restricted diet of easily digestible foods, consisting of lightly cooked vegetables, juicy fruits, and buttermilk for about ten days. During the first three to five days of the juice fast, the bowels should be cleansed with a warm water enema each day. Teas of cardamom, fennel, and fresh ginger to help regulate digestion and stop vomiting; valerian, nutmeg, herb ashwagandha. Massage with sesame oil, and sandalwood.
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According to Ayurveda, we are unique, and our dietary needs are unique too, determined by our body constitution, age, the season and our environment. But there are some diet and digestion principles that are universally applicable.
1. Add some zest to your life with lemon!
First thing in the morning add freshly squeezed juice of half a lemon to a large cup of warm water and drink.
Yogis have done this for thousands of years, saying it promoted a long and healthy life. Fresh lemon juice in moderation is good for all constitutions. Lemon is a wonderful aid to internal cleansing. Antibacterial and antiseptic, lemon retards the presence of disease-causing bacteria in the digestive tract. It is also a digestion enhancer and helps reduce bloating and flatulence. It kindles a lethargic appetite, getting the digestive juices flowing. And it aids elimination, so your digestive tract is naturally flushed clear every morning. As an antioxidant, lemon helps fight disease-causing free radicals in the body. It helps keep your skin clear and your eyes sparkling.
More ways to use fresh lemon:
* Skip the fatty prepared dressing and opt for a squeeze of fresh lemon and a dash of extra-virgin olive oil over your salad.
* Add lemon juice to your herbal tea.
* Squeeze some fresh lemon juice over your veggies, instead of butter.
2. Say "NO" to ice!
According to Ayurveda, iced drinks, especially with or right after a meal, will wreck our digestive process. It is no different than pouring freezing cold water over burning coals. The fire will eventually go out, as will your digestive process when you gulp down iced drinks with your meal. Instead, have a digestion-enhancing drink like fennel tea. Fennel helps enhance digestion, prevents bloating, and freshens the breath naturally. Cumin tea, or ginger-mint tea made with fresh ginger root slices and fresh mint leaves are great alternatives. These teas stimulate the digestion, help your body assimilate the nutrients from the foods you eat and help flush toxins from the system.
3. Make mealtime enjoyable!
Our digestive process begins with the whole process of food preparation, not when we begin to shovel the food down our throats. All our senses are involved; the aromas of the cooking, the presentation and the taste all get the juices flowing. This is a good indication that your digestive process in kicking in. When food is prepared properly and presented beautifully, and our body and mind are receptive, all of our senses can aid digestion. When we eat mindfully, colors, flavors, aromas and textures blend to make the process of eating a delightful and productive experience.
4. Take a lunch break!
According to Ayurveda the midday meal is the most important. This time of day lends itself to "pitta" or the fire element, which aids greatly in digestion. Try not to eat the biggest meal of the day at night. If you have no choice, try to make it as early as you can. If food is eaten before sleep, it is often undigested and will create toxins in the system. When the body sleeps it shuts down, all its systems work at a snails pace, allowing it to recuperate. It will certainly have a hard time digesting and assimilating a huge meal.
5. H2O!
Water, the Ayurveda beverage of choice, is crucial for digestion and absorption and is essential to flush toxins out of the body as urine, sweat and saliva. It helps prevent bloating and constipation, and helps transport nutrients to the cells and tissues. It also helps support the metabolism of fat.
Although considered to be very important, Ayurveda does not believe we should drink water constantly throughout the day. This fad can also put out the digestive fire and make it difficult to assimilate food properly. Throughout the day only drink if you are thirsty.
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A New Year is just beginning, bringing a little excitement within that you have been given another chance to do all those things you promised yourself last year, but never started. A new lease of life, until you try to put your favorite jeans on and find they won't even zip up! You've gained 10 lbs over the holidays, your hair looks dull, you have no energy and your skin is about as radiant as an old boot! Don't worry, all you need is a good cleanse.
Ayurveda, the mother of all natural healing systems, tells us that proper digestion is crucial to staying healthy. When our digestive fire or "agni" is working properly, all of the food we eat is either converted into nutrients for absorption into the body, or flushed out as waste. If the digestive process is incomplete or inefficient, partially digested food matter is left behind in the digestive system. This substance turns into toxins, known as "ama" in Ayurveda. If allowed to stay in the body or build up over time it will disrupt the natural flow of energies within the body and disease will eventually manifest, there will be weight gain, as well as low energy levels. If not dealt with immediately, it will become a vicious circle of poor digestion, ama build up and low immunity etc. Ama is a fertile ground for infections and disorders to germinate, take root and flourish.
So how do we know when things just aren't working properly? Well, Christmas is a prime example. Our routines are blown. We often eat at times we would normally not eat and we eat too much. The digestive process leaves behind toxins either when you eat foods that are not fresh, natural or suited to your constitution and digestive capability, or when you follow eating routines and practices that are not ideal. Eating processed or artificially flavored foods and foods that are grown with chemical pesticides and fertilizers can lead to toxin build-up. Drinking iced water or ice-cold beverages douses the digestive fire and causes ama to be generated. Eating heavier foods after sundown, eating when we haven't finished digesting the previous meal, eating when stressed will all cause problems for our digestion.
Too many toxins? How to tell.
If you experience three or more of these general indications you may have an accumulation of toxins in your system. You would probably benefit from a cleansing regime.
* There is a white coating on your tongue first thing in the morning.
* After a main meal you feel really tired and just want to curl up and snooze.
* Your energy levels are really low and you feel tired and lethargic all day long, even though you eat well and sleep well.
* Your appetite is poor or you crave junk foods.
* You feel "spaced out", lack enthusiasm and your mind is cloudy.
* You experience abdominal bloating and gas, especially after a main meal.
* You feel heavy and congested or constipated.
* You have a general sense of malaise, with vague aches and pains.
The Cleansing Process
In Ayurveda "Pancha Karma" cleanse and rejuvenation is normally done with the change of seasons. It was originally developed for the well to do and royalty in India to prolong life and health. Today, many people from all walks of life commit to Pancha Karma once a year for disease prevention and to transform and grow emotionally and spiritually. Spring, especially, is considered an ideal time to flush toxins from the body. A full Pancha Karma cleanse should be done under the supervision of an Ayurvedic physician only, as it is a complex process designed for an individuals needs.
There are three stages in Pancha Karma cleanse.
* Stage 1: Purva Karma, preparing the body - The goal of Purva Karma is to prepare the body tissues for the cleanse and release of toxins. One to three weeks before the actual cleansing certain foods and drinks are eliminated. The body is massaged with warm oils to loosen toxins in the tissues and heat therapies such as steam are used to liquefy the toxins and move them back into the digestive track.
* Stage 2: Pancha Karma, the purification phase - Ayurveda uses techniques such as fasting or cleansing herbs, chanting, yoga, breathing, purging and herbalized enemas during pancha karma for cleansing toxins out of the body, mind and emotions. What is used will depend on the individual's constitution.
* Stage 3: Rasayana or rejuvenation phase - During the rejuvenation phase, Ayurveda gives healing herbs, tonics and high quality foods.
Obviously, we cannot all spend the time or money to have a full Pancha Karma treatment. So I have put together a simple Ayurvedic cleanse you can do at home, and you don't have to wait until the spring either.
At home "mini" pancha Karma cleanse:
* Stage 1: For one week eliminate from your diet all foods that can create ama. This includes leftovers, foods with preservatives, additives or chemicals, and foods grown in an environment laced with chemical fertilizers or pesticides, and canned, frozen or processed foods. Eliminate junk foods from your diet. No desserts, no meats and cheeses, deep-fried foods, chocolate, white sugar, carbonated drinks, caffeine, alcohol and nicotine. Minimize breads made with yeast and fermented foods. Avoid raw foods such as uncooked salads, sprouts and cold sandwiches, because raw foods are harder on the digestive system. Avoid yogurt, as it sometimes clogs the channels of the body. Avoid iced water and cold beverages. Eat whole, fresh, natural foods, organic if you can get it. Buy your produce fresh, and consume it quickly. Eat cooked foods, warm or at room temperature. Drink lots of warm water through the day.
* Stage 2: Following week add coriander, cumin, fennel and ajwain (carum copticum) teas to your day-to-day digestion-enhancing spices to choose from. Include lots of cleansing fruits and vegetables in your diet. Barley water or rice kanjee, made by cooking a small amount of grain with a large quantity of water (1/2 cup to 10 cups) are also wonderful cleansers of the digestive system and the urinary tract. Greens, daikon radish, bitter gourd, cabbage and celery are examples of cleansing vegetables. Cooked apples and pears are a great way to get elimination going in the morning. Prunes, pineapple, papaya and pomegranate are other fruits that aid digestion and cleansing. Herbs such as cilantro, mint, fresh ginger and lemon are also helpful for cleansing and purifying the digestive system. Cook with digestion enhancing, detoxifying spices such as turmeric, cumin, coriander, clove, ajwain, fenugreek, dried ginger, Chinese cinnamon and fennel. Add the turmeric to foods as they are cooking, and sauté other spices in ghee or olive oil and pour over prepared dishes for the best therapeutic benefit.
Follow Ayurvedic guidelines for proper digestion. Eat three meals a day at about the same times, eat lighter in the morning and evening than in the afternoon, and eat in a quiet, pleasant atmosphere. Get lots of rest. Sleep is important any time of year, but especially during purification, when your body needs the quiet time to cleanse itself and recharge. Go to bed early and rise early. Meditate everyday. Stress contributes to disrupted digestion, and meditation can help reduce stress levels. Exercise, done everyday, is important. Exercise early in the morning. Walking is excellent exercise for all body types. Practice deep breathing to draw in oxygen and cleanse the air channels of the body. Avoid napping during the day. The Ayurvedic daily massage, called abhyanga, helps loosen toxins deeply embedded in body tissues for ease of elimination. If there is a day spa that offers Ayurvedic rejuvenation treatments in the area, treat yourself to a shirodhara-a routine where a stream of warm oil is poured steadily on the forehead for 30-45 minutes, followed by a scalp massage. The shirodhara is wonderful for calming the mind and nervous system and recharging the entire physiology. Regular elimination is important. Empty your bowel and bladder regularly to flush the toxins that have been loosened or released from the tissues, joints and organs out of the body before they get back into circulation. At the next change of seasons, perform the cleansing routine again to keep ama out of the system and to support natural good health and vitality on a long-term basis. Note: This information is educational, and is not intended to replace standard medical care or advice. Before making changes to your diet or lifestyle, please consult your physician.
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I am sure most of you reading this either go to a yoga class once or twice a week or know of someone who does. It's the new fad, there is a yoga studio on every corner. But, did you know that Yoga has a sister called Ayurveda. Not as dynamic and in your face as Yoga, Ayurveda, the quieter and more reserved sister has been waiting her turn for the limelight and now that time has come.
Ayurveda and Yoga are essential parts of an ancient system from India called the Vedas. Ayur or ayus translates from the Sanskrit to mean "life", and Veda is knowledge or science. Literally 'The Science of Life', Ayurveda is now emerging as one of the most important preventative forms of holistic medicine in today's modern world. Ayurveda, like yoga, is concerned with balance. It offers a unique system of treatment, explaining true health of the mind, body, senses and spirit and their proper alignment. Ayurvedic practitioners offer lifestyle adjustments that include diet, herbal formulas, color and gem therapy, massage, Yoga and meditation. They prescribe specific asanas or postures that help balance the energies in the body and mind. Our environment, our relationships, the food we eat, our work, the climate we live in, our faith and how we function within our own small universe is of great importance as this will determine our state of physical, mental and spiritual happiness and fulfillment.
Energy and vibration are the basis of Ayurveda. The universe is made up of pulsating energies, cosmic elements that together, make all material creations. Everything around us, ourselves included are made up of these elements; earth, water, fire, air and ether that are constantly changing and transforming. Ayurveda categories these five elements into three doshas or metabolic types.
Vata is the combination of ether and air and has the same characteristic of these elements: dry, flighty and irregular. When fire and water combine it is called Pitta, its main characteristics are hot, quick and decisive. Kapha is the combination of earth and water: strong, slow and methodical. These three doshas are present in every living cell. They not only affect us on a physical level, but also on subtle mental and emotional levels as harmony, energy and inertia. They influence all that we are and do. The choices we make and have made since the time we were born. In fact they make us who we are, unique individuals.
Every one of us has a dosha that is more predominant or stronger than the other two, one secondary and a third, which is much less prominent. This combination of the three doshas is determined when we are in the womb.
Four principal causes are responsible for an individual's metabolic type:
1. The fathers metabolic type.
2. The mothers metabolic type.
3. The condition of the womb.
4. The food and drink the mother takes before and during pregnancy.
Our metabolic type should stay the same, but of course does not. Without knowing our particular type, inadvertently we cause disharmony by eating the wrong things, doing the wrong exercise, even living in the wrong environment.
In Ayurveda, nine types of combinations can manifest:
1.Vata
2.Pitta
3.Kapha
4. Vata-Pitta
5. Pitta-Kapha
6. Vata-Kapha
7. Pitta-Vata
8. Kapha-Pitta
9. Kapha-Vata
Famous people and their metabolic type:
Vata-Pitta - Gwyneth Paltrow, Celine Dion
Pitta-Kapha - Drew Barrymore, Princess Diana, Nick Hucknall
Kapha-Pitta - Oprah Winfrey, Michael Moore
Pitta-Vata - Prince Harry, Tom Cruise
Vata-Kapha - Bono, Lulu
VATA TYPE
Vata displays itself as a light, slim physical body, very tall or very short. The muscle tissue is not strong and the veins often protrude through the skin, which in turn is dry and thin, as is the hair. The hands and feet tend to be cold and there is intolerance for cold foods, weather etc. The digestion is not good and the appetite is not strong, consequently nutrients are not absorbed properly and constipation is often a problem. The nails and the teeth may be irregular and protruding. The joints are often unstable and a cracking of the joints can occur. The voice is hoarse and dry. Vata, when aggravated, often causes insomnia and confusion. Vata is mobile and produces the need for constant change, vigorous exercise and talkativeness. Vata produces a quick, alert and creative mind. The swiftness of Vata manifests in restlessness moving from one place to another, changing things and friends frequently. It causes a subtle feeling of insecurity, fear, loneliness and worry. Dreams may often be fearful. The memory is not long-term, but the capability to do many things at once is good.
TOO MUCH VATA?
To keep that Vata energy balanced and happy:
Get into a daily routine.
Eat cooked foods, stay away from raw foods.
Treat yourself to a massage using warm oils.
Have long baths with lavender oil, dim the lights and light the candles.
Stay away from ice cold drinks.
Try not to consume too much alcohol.
Eat regularly.
Go to a relaxing yoga class that includes breathing and meditation.
PITTA TYPE
Pitta displays itself as a medium physical body of average height. Throughout life, the weight of the individual remains pretty much the same. The hair may be reddish or blonde, and the individual may show signs of premature graying and a receding hairline or hair loss in men. The skin has a reddish hue, and is warm and oily. The eyes are bright, often green or gray. There is intolerance for heat, the face often looks flushed and there are many freckles and moles on the skin, with perhaps a port-wine mark on the skin. Pitta exhibits good physical strength and digestive power. The appetite is strong, as is the thirst, copious amounts of food and drink are consumed and elimination is good. Overheating means pitta is aggrevated and perspiration is prevalent, which emanates a sulfuric odor. Pitta individuals can have a short fuse, and get angry quickly, but have a keen and alert mind. Their memories are sharp and they enjoy solving problems. The sexual desire is low in general, and the semen count is also often low. Pitta is perfection, competitive and controlling.
TOO MUCH PITTA?
To keep the Pitta energy balanced and in harmony:
Stay away from hot spicy foods, less of that Vindaloo!
Don't sit and bake in the sun.
Try to turn the temperature down in the shower or bath.
Eat your food slowly.
Go for long walks in the country.
Try not to be so controlling, believe it or not they can make decisions without you!
Remember nothing is perfect in this world, find the beauty in imperfection.
Join a yoga class that includes breathing and meditation (not a studio that is heated to a 100 degrees!)
KAPHA TYPE
Kapha manifests as strength, with a well-developed body. The bones are large with a tendency to be overweight. The metabolism is slow, as is the digestion. There is slow talking and slowness of actions. Sinus congestion, coughs and colds are all manifestations of aggravated kapha. The skin is thick, smooth, cold, oily and clammy, with a dense padding of fat underneath the skin. The hair is thick and curly and the eyes are large and beautiful with an overall pleasing appearance. The voice and complexion are soft with facial expressions of happiness. Hunger, thirst and perspiration are minimal. The joints are firm and compact, the organs plump and compact. Although kapha individuals are blessed with constitutional strength, they shun exercise and would rather be sitting and daydreaming. They have a tendency to feel sleepy after a large meal and would love to nap in the afternoon, if they could. In fact, kapha induces long and deep sleep, often-sleeping 8 hours and more at night. Kapha people make wonderful parents, nurses and teachers. They are patient, compassionate, peaceful and forgiving and they love to hug! Their minds are calm and stable and they are generally well grounded. Their faith is strong and consistent.
TOO MUCH KAPHA?
To keep that Kapha energy balanced and happy:
Get up early in the mornings and go for a brisk walk.
Eat before 6pm in the evenings and try to have your main meal at lunchtime.
Be spontaneous sometimes and do something completely different. Eat more raw foods, salads and fruits.
Remember the world is not always a beautiful place, but you are a beautiful person and can help to make it better.
Join a yoga class that offers power yoga.
Used in conjunction with one another, Ayurveda and Yoga, culminate into the art of balancing the subtle energies within us. This allows our physical, mental and emotional selves to perform at their best. We feel good, see the world in a different light and can go on, if we wish, to develop and experience a deeper inner understanding.
Remember that most individuals are a combination of doshas, with two predominating. So the manifestations would be some of one dosha and perhaps a little more of another.
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It goes without saying that a large percentage of us take breathing for granted. It is one of those things that just happens without us noticing, like blinking, or swallowing. Even while we sleep, this simple act of life quietly continues, day in and day out, throughout our lives. We are never taught how to breathe properly, it just happens instinctively. A new born baby for example takes deep belly breaths, expanding their little abdomens fully as they inhale and as they exhale they pull their abdomens in to release the stale air. This is yogic breathing. Most babies will breathe through their noses and not their mouths, unless congested. This is also the correct way to breathe. Our noses filter and warm the air before it enters the delicate lungs.
So, if we all knew how to breathe properly when we were babies, how come we messed it up? Well, in today's modern world it has to be our every day living. As babies we don't have a care in the world, we grow and start to interact with family and friends, then school and the pressure that brings with it. Trying to fit in and be liked and wanted and needed and loved brings a tremendous amount of stress into our lives, and stress affects our breathing. Your breathing directly reflects the level of tension you carry in your body. Under tension, your breathing usually becomes shallow and rapid, and occurs high in the chest. When relaxed, you breathe more fully, more deeply, and from your abdomen. It's difficult to be tense and to breathe from your abdomen at the same time. So vital is proper breathing to physical, mental, and emotional health, that it is a primary component to many yoga practices. Pran means "life force"and yama means "control". Pranayama then is "control of breath". The ancient yogis noticed that when the breath is slowed down, then the agitated mind begins to calm down also.
Breath not only provides the oxygen so necessary to life, it enhances heart, lung, and brain function. Oxygen flow is also necessary for cell reproduction. Natural, healthy breathing is essential to good health, it connects our body to our mind and emotions. Taking the time to learn to breathe properly makes us conscious of our breath, calling us to be present in the moment. Simple breathing techniques can relieve stress and help us work through anger and even depression.
Some of the benefits of abdominal yogic breathing include:
* The brain requires much more oxygen, relatively speaking, than any other organ in the body. Proper breathing improves concentration, gives greater clarity of thought and increases you ability to deal with complex situations without suffering from stress.
* It brings better emotional control and balance and improves physical control and co-ordination.
* Yogic breathing also helps to keep a balance between the two sides of the brain, which deal with different aspects of our lives. The right side of the brain is associated with intuition, emotions and feminine attributes. The left side of the brain is concerned with logic, objectivity and masculine attributes. By developing the ability to calm and control breathing, you can learn to focus and balance your mind and manage your emotions.
* Yogic breathing exercises are a vital tool to help with meditation, simply because of the way they sharpen mental focus.
* Increased oxygen supply to the brain and muscular system.
* Stimulation of the parasympathetic nervous system. Your autonomic nervous system promotes a state of calmness and well-being. Exactly opposite to the sympathetic branch of your nervous system, which stimulates a state of emotional stimulas (fight or flight) and the very physiological reactions underlying a panic attack.
* Helps to improve mental focus and so enables us to free ourselves from the obstacles of negative thoughts and a wandering mind.
* Greater feelings of connectedness between mind and body. Anxiety and worry tend to keep your head spinning. A few minutes of deep abdominal breathing will help ground you.
* More efficient excretion of bodily toxins. Many toxic substances in the body are excreted through the lungs.
* Improved concentration. If your mind is racing, it's difficult to focus your attention. Abdominal breathing will help to quiet your mind.
* Abdominal breathing by itself can trigger a relaxation response.
Shallow, Chest-Level Breathing
Many people suffer from phobias, panic or other anxiety disorders, if you do, check your breath. If you are breathing too high in your chest or too shallow this could be your problem. Shallow, chest-level breathing, when rapid, can lead to hyperventilation. Hyperventilation, in turn, can cause physical symptoms very similar to those associated with panic attacks.
Studies have found differences in the breathing patterns of anxious and shy people as opposed to those who are more relaxed and outgoing. People who are fearful and shy tend to breathe in a shallow fashion from their chest, while those who are more extroverted and relaxed breathe more slowly, deeply and from their abdomen.
Before reading on, take a minute to notice how you are breathing right now. Is your breath slow or rapid? Deep or shallow? Does it center around a point high in your chest or down in your abdomen? You might also notice changes in your breathing pattern under stress versus when you are more relaxed.
If you find that your breathing is shallow and high in your chest, do not despair. It is possible to retrain yourself to breathe more deeply and from your abdomen. Practicing abdominal breathing on a regular basis will gradually help you to shift the center of your breath downward from your chest. Regular practice of full abdominal breathing will also increase your lung capacity, helping you to breathe more deeply. If you would like help, join a yoga class that includes breathing techniques. You will find them very supportive and the additional exercise will be good.
Abdominal Breathing Exercise
These breathing exercises have been taken from the ancient art of yoga and can be done virtually anywhere; before a meeting, exam, presentation or just after a stressful day.
Yogic breathing exercises are divided into three phases - inhalation, breath retention and exhalation. Yoga places great emphasis on concentrating on performing these exercises slowly and accurately to ensure optimum results.
1. Sit in a chair with you back straight. Place one hand on your abdomen right beneath your rib cage. Make a mental note of the level of tension you're feeling.
2. Slowly inhale deeply through your nose into the "bottom" of your lungs, or as far down as you can. If you're breathing from your abdomen, your hand should actually rise. Your chest should move only slightly while your abdomen expands.
3. When you've taken in a full breath, pause for a moment and then exhale slowly through your nose. Try to keep your mouth closed. Be sure to exhale fully. At this time allow your whole body to just let go and relax.
4. Do ten slow, full abdominal breaths. Try to keep your breathing smooth and regular, without gulping in a big breath or letting your breath out all at once. Try and listen to the flow of the in-out rhythm. Remember to pause briefly at the end of each inhalation. Count to ten, progressing with each exhalation. The process should go like this:
Slow inhale ... Pause ... Slow exhale (count "one") Slow inhale ... Pause ... Slow exhale (count "two") Slow inhale ... Pause ... Slow exhale (count "three") and so on up to ten. If you start to feel light-headed while practicing abdominal breathing, stop for thirty seconds, and then start up again.
5. Extend the exercise if you wish by doing two or three "sets" of abdominal breaths, remembering to count up to ten for each set (each exhalation counts as one number). Five full minutes of abdominal breathing will have a pronounced effect in reducing anxiety or early symptoms of panic. Some people prefer to count backwards from ten down to one on each breath.
Calming Breath Exercise
The Calming Breathing Exercise is a very efficient technique for achieving a deep state of relaxation quickly.
1. Breathing from your abdomen, inhale slowly to a count of five.
2. Pause and hold your breath to a count of five.
3. Exhale slowly to a count of five, through your nose or mouth. Be sure to exhale fully.
4. When you've exhaled completely, go back to your normal rhythm and take two breaths, then repeat steps l - 3 in the cycle above.
5. Keep up the exercise for at least three to five minutes. This should involve going through at least ten cycles of in-five, hold-five, out-five. Remember to take two normal breaths between each cycle. If you start to feel light-headed while practicing this exercise, stop for thirty seconds and then start again.
6. Throughout the exercise, keep your breathing in a regular flowing action, without gulping in breaths or breathing out suddenly.
7. Optional: Each time you exhale, you may wish to say "relax," "calm," "let go," or any other relaxing word or phrase silently to yourself. Allow your whole body to let go as you do this.
The calming breath exercise can be a potent technique for halting the momentum of a panic reaction when the first signs of anxiety come on. It is also useful in reducing symptoms of hyperventilation.
Practice
Practice the Abdominal Breathing or Calming Breath Exercise for five minutes every day for at least two weeks. With practice you can learn in a short period of time to "damp down" the physiological reactions underlying anxiety and panic.
Once you feel you've gained some mastery in the use of either technique, apply it when you feel stressed, anxious, or when you experience the onset of panic symptoms. By extending your practice of either breathing exercise to a month or longer, you will begin to retrain yourself to breathe from your abdomen. The more you can shift the center of your breathing from your chest to your abdomen, the more consistently you will feel relaxed on an ongoing basis, with every breath you take...
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Ayurvedic massage is one of the most effective ways to reduce stress, slow down the skin's aging process, improve blood circulation and remove toxins from the cells. Using ancient Ayurvedic herbs mixed with oils, it works to purify, nourish and tone the skin on a deep cellular level. It promotes lymphatic drainage, reduces free-radical activity and detoxifies. The herbs used have natural anti-oxidants and have anti-bacterial and anti-inflammatory properties.
Massage is prescribed in Ayurveda as it is one of the keys to longevity. It helps to pacify the Vata dosha and it is this dosha that dries us out as we age, causing everything from wrinkled skin to constipation. Bob Hope credited his long life to a live in masseuse and daily massages. Dr. Andrew Weil, director of the Program in Integrative Medicine at the University of Arizona in Tucson and pioneer of alternative health says that he is a firm believer that massage stimulates the body's own healing response, and he frequently recommends massage therapy. "A growing body of research shows that massage offers health benefits throughout the life cycle: It promotes weight gain and motor development in babies, boosts respiratory function in children with asthma. It also increases blood circulation, reduces stress hormones, increases range of motion, reduces depression, and enhances immune function."
Vital to Health
Massage relaxes and tones the muscles, stimulates glands under the skin to produce hormones, including serotonin that calms the mind and emotions and promotes drainage of the lymphatic system. Lymphatic fluid delivers nutrients to the cells and then carries away cellular debris and toxic particles. As the fluid passes through the lymph nodes, the waste products are flushed out. Unfortunately, unlike the blood system, the lymph system does not have a pump, but depends on muscular contractions to move about the bodies' network of lymph vessels. When muscles are inactive, the unfiltered fluid stagnates and becomes 'ama' which can precipitate genetic breakdown and disease. Massage stimulates the nodes and drains the toxic fluids, which is vital to good health.
The Ayurvedic oils used enhance this purification process, by penetrating the skin and balancing the doshas, they have anti-oxidant, anti-bacterial and anti-inflammatory properties. Designed to penetrate the skin, their nutrients do directly into the blood capillaries, loosens attached toxins and carries them to the digestive tract for elimination. The herbal oils improve blood circulation, digestive system, feeds the skin and works to balance the emotions and relax the mind.
Ayurvedic Pressure Points
Ayurvedic massage is unique in that in incorporates a healing technique called "marma" therapy. Ayurveda describes these marma points as junctions of matter and consciousness, the body is crisscrossed like irrigation channels with meridians or nadis, a closed interconnecting system through which prana flows in the body. There are 107 major marma points in the body, seven of which are also identified with the 7 chakras of the body. The navel, which is the seat of the second chakra, is particularly rich in nadis, 72,000 in all, said to be the life-giving channel from mother to unborn child. The marma are located over the lymph nodes, at joints where five anatomical structures intersect: blood vessels, ligaments, muscles, nerves and bone. They therefore play a vital role in balancing the endocrine system, the three circulatory systems of lymph, blood and nerves, as well as the three doshas or subtle constitutions of the body and mind. Marma points boost the prana each time it flows through, resulting in a stronger life force energy. Like acupressure points, care should be taken when massaging, as certain points when struck, can cause a negative effect, rather than a positive one.
Abhayanga: Ayurvedic Oil Massage
According to Ayurveda, full-body warm oil self-massage, done each morning (or as often as you can), is relaxing and revitalizing for mind and body. Usually before morning Yoga and bathing so that the oil can be absorbed through the skin by the heat generated by the Yoga. Using oils specific to doshas can bring each of the doshas into alignment. It is nourishing, pacifies Vata and Kapha, relieves fatigue, provides stamina, pleasure and perfect sleep, enhances the complexion and the luster of the skin, promotes longevity and nourishes all parts of the body. For very oily skin use chickpea flour or a body brush.
The Ayurvedic warm oil self-massage (abhyanga)
- helps improve circulation and lubrication
- helps strengthen and tone the muscles and joints
- helps release deep-seated toxins for elimination from the body
- helps keep skin supple, moisturized and nourished
- helps balance the emotions and keep the mind calm yet focused and alert
- helps increase energy through the day and promotes sound sleep at night
How to do Abhyanga (Ayurvedic self-massage)
Materials: 2-3 oz massage oil suited to your needs for balance, plastic squeeze bottle, pot of very warm water, old cotton towel or mat, paper towels.
Step 1. Pour the oil into the squeeze bottle and shut bottle tightly.
Step 2. Place the bottle in the warm water for 5 minutes or until the oil heats up to comfortably warm.
Step 3. Stand on your towel or mat in a comfortably warm, draft-free room.
Step 4. Squeeze the oil a little at a time into your palm and apply the oil to your body, working systematically down until your entire body is anointed with oil.
Step 5. Next, massage the oil into your skin, giving each part of your body adequate attention. Use up and down strokes over limbs and circular strokes over joints, chest and abdomen. Apply lighter pressure over chest and abdomen than over extremities. This process should take about 10-12 minutes.
Step 6. If massaging your scalp, apply oil to the crown of the head and then work the oil into your scalp with your fingers in outward circles.
Step 7. Sit quietly with eyes closed for 5 minutes, breathing deeply.
Step 8. Pat any excess oil with paper towels.
Step 9. Take a warm bath or shower, being very careful not to slip. Wipe excess oil off your feet before stepping off the towel or mat. Use a very gentle, non-soap cleanser and a gentle shampoo.
Step 10. Pat your skin with a towel and apply moisturizing lotion or a gentle natural dusting powder.
Note: The towels and mats you stand on for abhyanga will get stained and eventually oil-saturated, so use old ones and do not put them in washing machines or dryers. They should be periodically thrown away and replaced.
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If the fashion designers and media hype had their way everyone would look the same. Thin, even gaunt, we are told is attractive. We will be loved and happy if we are thin. Of course, we all know this isn't true, just ask any model and they will tell you it can be hell emotionally and physically keeping their figure at a size 6. A whole generation suffering from eating disorders is the result of this dangerous designer fixation. We all see the images in the media or television and this conveys the message of how we are supposed to look, ads enforce these images with false promises that "you too can have a body like this!" and we believe it, time and time again. When the desired goals aren't reached we're made to believe we have failed, which in turn grows into low self-esteem. So what do we do? EAT! In a vicious cycle that can eventually make us very ill. We need to put these images into prospective and realize that most of the population just do not have the genetic predisposition to look like the models in the magazines, plus most images are now adjusted by computers to look better than they actually are, so how can we ever win!
The fact is we are not all meant to be thin. In some cultures around the world, a woman is looked upon as beautiful if she is voluptuous and curvaceous. If we look at renaissance paintings of beautiful women they were definitely not thin. Editors of fashion magazines are beginning to understand that the average woman cannot relate to the dazzling celebrities and rail-thin models and are beginning to use models with a fuller figure. In May 2004, Glamour Magazine broke a cardinal rule by putting the sizable Queen Latifah on the cover. It outsold the May 2003 cover, which featured svelte actresses Halle Berry and Rebecca Romijn. Dove recently started an ad campaign featuring "real" women -- ranging from size 6 to 14 -- that shows them wearing only bras, panties and big smiles on billboards, bus stops and trains in Chicago, New York, and other cities. Jane Keltner, fashion news editor at Teen Vogue, said, "We try to use all shapes and sizes, but we're especially interested in their sense of personal expression and style."
Brittany Harper, is a plus-sized 20-year-old who has competed in and won several beauty pageants against average-sized girls in the US said she's pleased to see bigger women in magazines. "I think maybe seeing someone like me in a magazine makes you realize that you don't have to be skinny to be pretty," she said. "People see skinny girls in magazines and they think that's what normal is when it's not the case." Harper said she started entering the pageants because she was shy and self-conscious but now she's happy with her body.
So what is your body type?
Modern science has categorized body types into three groups;
Ectomorphs: The skinny person with a linear appearance, small muscles, ultra fast metabolism, low body fat, narrow shoulders, hips and waist.
Mesomorphs: The naturally muscular person with wide shoulders, small waist, athletic build, low body fat percentage with a healthy metabolism.
Endomorphs: The naturally large person characterised with a round face, wide hips, big bones, slow metabolism and high number of fat cells.
These three categories sound very much like the body types found in the ancient preventive medicine from India called Ayurveda. They also placed body types into three categories, but they linked them to the elements and called them Vata, Pitta and Kapha and also associated them with psychological characteristics also.
Vata types are very similar to Ectomorphs. They can be very tall or very short, with thin bony limbs. They walk quickly, talk quickly and find it difficult to sleep. The skin is thin and dry, eyes small, as is the mouth with thin lips. They find it difficult to gain weight, which can cause health problems. They can be creative, enthusiastic people who can be generous. They avoid confrontation. Fearful, worrisome and anxious they are into questioning, theorizing and over-analysis. Often dissatisfied with and unable to sustain friendships, they spend money quickly, often on trivial things.
Pitta types are similar to Mesomorphs with a moderately well developed physique with muscular limbs. Later on in life they do have a tendency to gain weight around the thighs and hips. There speech is loud, strong, precise, and convincing. The skin is fair and tends to burn easily in the sun with freckles, many moles, and a tendency to rashes. Their eyes are either light blue, light gray or hazel in color, with an intense luster, which get red in summer or after bathing. They can be ambitious, confident and focused, but have a tendency to become jealous and aggressive by nature. Argumentative, but with a sense of humour, their selective memory makes them fast learners. Moderately passionate in their sexual pursuits, they spend moderately, usually on luxuries.
Kapha types are similar to Endomorphs with a thick, well-developed frame and large, limbs. They are typically more heavily boned and carry more fat than muscle. Generally their legs are shorter than their bodies. Fat stores will accumulate around their stomachs, and their breasts may be larger than "the norm". There voices are often pleasant, deep and resonant with low, slow, rhythmic speech. The skin is often cool to the touch and smooth. The face is large, as are the eyes with large, full lips. They make caring individuals, who are patient, compassionate and grounded. Quite passionate, they love to spend money on others.
Most of us of a mixture of two body types and by identifying the kind of body type(s) you are will help you understand why even with diet and exercise you cannot change what you were born with - just as you can't grow any taller once you are an adult. What the emphasis should be placed on is not what shape you are but are you physically healthy and content with who you are?
The practice of Ayurveda turned keeping these body types or different constitutions balanced into a science. They incorporated different lifestyles for different body types; exercise, diet, environment, work, relationships. They also took into consideration that we are not just a body, but a mind also. Our minds and bodies are linked, if we "feel good" in our heads, invariably our bodies will be in good health also, and visa versa.
VATA LIFESTYLE
EXERCISE
Routine is very important to keep Vata people balanced and healthy. Whatever exercise you do remember your energy should remain even, steady and consistent. Hiking is a good exercise just so long as you remember to take your time and be aware of your surroundings. Yoga poses of course are great, particularly Lotus, Lion, Tree, Triangle, Cobra, Forward bends and Corpse (relax for at least 20 minutes)
DIET
Stay away from salads, raw and cold foods that have been in the fridge forever. Hearty soups and casseroles, fresh bread and butter. Stick with fresh, warm, moist and nourishing.
MIND
Focused, still and grounded. Try to be in the moment. Remain calm. Learn to meditate, listen to some soothing music at the end of the day. Think through what you want to say before you say it! Learn to quiet the mind with deep breathing or pranayama, which can be learnt at yoga classes.
ROUTINE
Get into a steady routine, especially with meals and sleeping patterns. Get plenty of rest and relaxation. Aim for stability and serenity in your daily routine.
KEYWORDS
Calm, slow, steady, grounding, strengthening and consistent
PITTA LIFESTYLE
EXERCISE
Be careful not to exert yourself to the extent that too much heat is generated in the body. Focus on exercise like swimming, Thai Chi, calming and cooling Yoga poses like Triangle, Tree, Fish, Staff, Half Moon always finish with relaxation.
DIET
Stay away from hot, spicy, salty foods. Avoid stimulants. Go for moderation!
MIND
Try to remain calm in stressful situations. Do not take on too many projects. Remain receptive, but detached. Aware, but not critical.
ROUTINE
Early to bed, early to rise. Plan ahead. Give yourself a lunch break. DO not work too late.
KEY WORDS
Moderation, cooling, relaxing, gentle, forgiving and tolerant
KAPHA LIFESTYLE
EXERCISE
Kapha exercise should be stimulating and active, increasing metabolism and circulation. Care must be taken not to overstrain though! Whatever you choose, do it every day. Fast walking, pilates, yoga. Great poses are Lion, Downward Dog, Bridge, Shoulder Stand, Plow, Extended hand to toe
DIET
Raw foods, such as salads, or semi cooked such as veggies cooked in a wok. Pungent foods such as garlic, ginger, kale, mustard, tomatoes and peppers are very good also. No iced drinks please.
MIND
Try to unburden yourself from the past. Move forward and feel positive about every aspect of yourself.
ROUTINE
Kapha's should try to vary their routine. Try not to sleep too much. Get out there and show the world how dynamic you can be.
KEY WORDS
Stimulating, drive, warming, energizing, experiencing and releasing
Learn to love yourself for who you are, not who you wish to be. Acknowledge that you need to improve your health or weight but believe that you will do what you can to be the best you can possibly be. The constant pressure and stress of trying to turn yourself into someone you physically cannot be will stop and it'll be an enormous weight off the shoulders, you'll be surprised at how good it will make you feel and how this can help drive your motivation to make realistic improvements. When we understand and appreciate our bodies, we are able to work with them, not against them! Many of us have a tendency to look at our bad points, however once you start to accept who you really are it will be easier to focus on the positive side more. Try making a list of all the positive things you've done or what you like about your self (both physical and mental). Practice running these positives through your mind regularly, and try a new lifestyle that matches your constitution and see what changes happen within a few short weeks.
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In Winter our skin becomes drier, rougher and tends to become flaky often becoming itchy. Our hands and lips can become chapped and sore. Combat winter skin problems with these Ayurvedic beauty remedies used for thousands of years.
1. Drink plenty of water in winter. Ayurveda recommends drinking tepid or warm water as cold water prevents proper digestion. Taking plenty of water hydrates the internal systems of the body; they in turn carry important nutrients to the skin cells, keeping them nourished, radiant and healthy.
2. During winter artificial heat can cause havoc on our skin. We travel to heated places of work in heated cars and then return at night to heated homes. Try turning the heat down to the lowest level that you are comfortable with, especially at night when you are sleeping. Counteract the deficiency of moisture in the air with a room humidifier. Moisture balance in your environment will also prevent dry nasal passages and eyes.
3. Eat leafy green vegetables, pumpkins and squashes. These hold a lot of water and nutrients and are excellent for internal hydration and skin nourishment. Avoid alcohol and caffeinated drinks, which are dehydrating.
4. Including some healthy fats in your daily diet can pacify the rough, dry nature of the Vata dosha, winter's dominant energy. In Ayurveda, ghee (clarified butter) is recommended to cook with. Olive oil is another excellent choice. Along with blanched, soaked almonds as they offer nutritional and structural support to our cells.
5. What is more appealing than a long, steamy, hot bath after a cold miserable winters day. This will make you feel warmer, but over-exposure to hot water can dry skin out your skin even more. Add a few drops of bath oil to the water and try not to stay soaking in the bath for hours.
6. Change that bar of soap to a milder gentler cleanser and shower gel for all over skin hydration. Soap can irritate dry skin conditions. In Ayurveda we use ground oatmeal or chickpea flour mixed with a little milk as a cleanser. In winter you can add a few drops of aloe vera or sesame oil.
7. A good moisturizer is absolutely necessary in winter. Don't save money by buying a cheap moisturizer. Find yourself a good one; suitable for your skin type. For best results, apply the moisturizer immediately after cleansing onto damp skin. This helps lock in surface moisture. Remember to moisturize the entire body, paying special attention to elbows, knees, hands and feet. Skin here can crack and become very sore. A light application of moisturizer before bed can help. If your skin is very dry, soak feet in warm water for 10 minutes, then apply shea butter to heels and soles and wear socks before you go to bed.
8. During the winter it is especially important to exfoliate, removing dead skin cells and helping the skin to look vibrant and rejuvenated. If done once a week it will prevent the skin from looking dull. Do not scrub too hard and buy a gentle exfoliating product. Follow this with a hydrating mask. Use a dry brush for the body about once a week and a salt rub before you shower or bath, with essential oils is wonderful for dry, dull skin.
9. The cold winter weather and short days make us want to wrap up warm and become couch potatoes. This lack of exercise can cause the body's systems to stagnate. Join a yoga class, so on your way back from work you can stop in and become recharged and get that energy flowing. Eating warm cooked foods, drinking warm water or herb/spice teas like ginger or cinnamon can help improve circulation, digestion and elimination, keeping skin healthy and clear.
10. In Ayurveda, herbs are taken internally and act as rejuvenaters (rasayanas) such as Amla, Shatavari, Ashwaganda and Guduchi that help support the health and appearance of the skin. Neem is a blood purifier and helps booster the immune system as does garlic (taken in tablet form).
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