Digestive Herbs
For digestive problems, Ginger, Fennel seeds, and Triphala are recommended. Ginger aids in healthy digestion, Fennel seeds alleviate indigestion and gas, and Triphala improves gastrointestinal health.
Health and Wellness - Herbal Remedies
Ayurveda offers a range of remedies for common health conditions, utilizing natural ingredients and herbs.
Stress and Anxiety
To combat stress and anxiety, Ashwagandha, Brahmi, Shatavari, and Tulsi are effective, helping to balance cortisol levels and promote mental clarity.
Sleep
For sleep disorders, Ashwagandha, Brahmi, Jatamansi, Shankhpushpi, Tagara, Lavender, and Chamomile are beneficial, providing sedative effects for better sleep quality.
Joint Pain and Stiffness
For joint pain and arthritis, Turmeric, Boswellia, Nirgundi oil, and Ginger are suggested. Turmeric reduces inflammation, Sesame oil massage alleviates joint pain, and Nirgundi oil treats pain and stiffness.
Respiratory Issues
Respiratory issues can be addressed with Tulsi, Licorice Root, Turmeric, and Pippali, which help clear congestion and improve respiratory function.
Skin Conditions
Neem, Turmeric, Aloe Vera, and Manjistha are useful for various skin conditions, thanks to their anti-inflammatory and antibacterial properties.
Immune Support
For immune support, Amrit Kalash, Tulsi, Ashwaghandha, Amla, and Guduchi are recommended.
Weight Management
Weight management can be aided by Triphala, Guggul, and Fenugreek, which enhance metabolism and promote weight loss.
Diabetes Management
For diabetes management, Karela, Jamun, Fenugreek, and Amla are beneficial in regulating blood sugar levels.
Other Herbs
Other remedies include Licorice Root tea and salt water gargle for a sore throat, Tulsi tea, and Turmeric milk for cough and cold, warm milk with Nutmeg for insomnia, and various herbal treatments for joint pain, acne, and hair loss.
Health and Wellness - Daily Routine (Dinacharya)
In Ayurveda, the concept of a daily routine, or "Dinacharya," is of great importance and is extensively detailed in classic texts such as the Charaka Samhita and the Ashtanga Hridayam. Dinacharya involves a set of practices tailored to maintain and enhance the harmony between the body, mind, and spirit. These practices are aligned with the natural rhythms of the day and involve self-care rituals, dietary guidelines, and specific activities.
These practices, referenced in the ancient texts of Ayurveda like the Charaka Samhita and the Ashtanga Hridayam, are designed to align an individual with the natural circadian rhythms, thereby promoting physical health, mental clarity, and emotional well-being.
It's important to note that Dinacharya may vary according to individual constitution (Prakriti), current state of health (Vikriti), season, and one’s age.
Here's an overview of a typical Ayurvedic daily routine:
Waking Up
Ayurveda advises waking up early in the morning, ideally during the "Brahma Muhurta" (approximately 1.5 hours before sunrise), as this time is considered conducive to achieving a higher state of consciousness.
Personal Hygiene
This includes practices like brushing teeth, scraping the tongue to remove toxins, and using natural mouthwash. Charaka Samhita emphasizes oral hygiene as a means to ensure overall health.
Drinking Water
Consuming a glass of warm water helps cleanse the digestive tract and expel toxins.
Evacuation
Regular bowel movements are encouraged for eliminating wastes from the body.
Nasal Administration (Nasya)
Application of nasal drops, typically with medicated oils, to clean and lubricate the nasal passages.
Oil Pulling (Gandusha)
Swishing oil in the mouth for oral health.
Exercise (Vyayama)
Engaging in moderate exercise, suitable to one's dosha type, is recommended to maintain physical fitness and stimulate digestion.
Abhyanga (Oil Massage)
A self-massage with warm oil, specific to one's dosha, to nourish the skin, improve circulation, and promote relaxation.
Yoga and Pranayama
Incorporating yoga and breathing exercises to enhance physical flexibility, mental clarity, and spiritual well-being.
Eating Habits
Ayurveda stresses on consuming a balanced diet, ideally with three meals a day. The largest meal should be at noon when the digestive fire (Agni) is strongest.
Work and Leisure Activities
Engaging in work and activities that are in harmony with one's skills and nature.
Evening Routine
The evening should include lighter activities, a light dinner, and time for relaxation and reflection.
Sleep
Early to bed is recommended for adequate rest and rejuvenation. The quality of sleep is considered just as important as its quantity.
Consulting with an Ayurvedic practitioner for personalized guidelines is recommended.
Health and Wellness - Seasonal Routine (Ritucharya)
In Ayurveda, the concept of Ritucharya, or seasonal routine, is pivotal for maintaining health and balance throughout the year. Each season brings different climatic attributes that can affect the body's internal balance of the doshas (Vata, Pitta, and Kapha). Adapting lifestyle and dietary habits according to the seasons is crucial for maintaining equilibrium.
Here's an overview of Ayurvedic recommendations for each season:
Spring (Vasanta)
This season is characterized by a natural Kapha increase, where accumulated Kapha from winter begins to liquefy and weaken the digestive fire (Agni). The diet should include light, warm, and dry foods to counteract Kapha's heavy and moist qualities. Foods like honey, barley, millet, and leafy greens are recommended. Activities should be invigorating and stimulating, like vigorous exercise, to counteract the heaviness of Kapha.
Summer (Grishma)
Pitta dosha dominates in the hot and bright summer. The focus is on cooling and hydrating the body to balance Pitta's fiery nature. Foods like sweet fruits, coconut water, and vegetables with high water content are beneficial. Avoid excessive sun exposure and prefer cooler, more gentle activities. Evening is the best time for physical activities.
Rainy Season (Varsha)
This season sees an aggravation of Vata due to the humid and wet conditions. A diet that is sour, salty, and oily can help balance Vata. Warm, cooked foods, and the inclusion of spices like ginger and garlic in the diet are advisable. Body and massage oils, steam baths, and keeping warm and dry are essential.
Autumn (Sharad)
Pitta can accumulate in autumn, so cooling and sweet foods are recommended to balance this dosha. Foods like ghee, barley, rice, and apples are beneficial. It's also a good time for cleansing and detoxification processes.
Early Winter (Hemanta)
As the weather gets colder, the body needs nourishing and grounding foods to balance Vata. Think warm, oily, and sweet foods like nuts, seeds, whole grains, and root vegetables. It's also a good time for oil massages to keep the skin hydrated and to stay warm.
Late Winter (Shishira)
Similar to early winter, late winter is a time to maintain warmth and nourishment. Foods should be heavy, oily, and warming. Continued focus on moisturizing the skin and keeping the body warm is essential.
In each season, Ayurveda also recommends specific practices in terms of exercise, sleep, and other lifestyle activities to align with the natural rhythm of that time of year.
It's important to note that these recommendations can vary based on an individual's unique constitution and current state of health, and it's advised to consult an Ayurvedic practitioner for personalized guidance.
Health and Wellness - Spring Detox
The great healing tradition of Ayurveda has a profound understanding of biological rhythms and a spring cleanse is one important part of its seasonal detox and healing programs.
Biorhythms
Modern medicine has begun to recognize the importance of daily and seasonal rhythms to our health. In 2017, the Nobel Prize in Physiology or Medicine was given for research on the genetic basis of biological rhythms. Recent research on our gut bacteria reveals that even bacteria have daily and seasonal biorhythms. In 2016, the Nobel Prize was given for the discovery of a natural detox process called autophagy. And in 2015, the prize was given for research on a herbal product from Traditional Chinese Medicine, which is now being used to treat malaria. Each of these discoveries is helping modern science to better understand how Ayurveda works.
Different seasons are characterized by the three main doshas, which, according to Ayurveda, are the fundamental balancing forces of nature.
Kapha Dosha
Kapha is associated with the earth and water elements. Its qualities are cold, wet, heavy, slow, dull, and dense. In its balanced state, Kapha is responsible for the solid structure of our body, such as bones and muscles, and for the maintenance of bodily fluids, such as the lubrication of joints. When out of balance, Kapha reduces our digestive ability and increases the accumulation of mucus, which can lead to respiratory and other diseases. Kapha builds up in winter and can result in an increase in weight. Spring, which is Kapha season, is the ideal time for us to do whatever we can to reduce excess Kapha, rebalance ourselves, and lose excess pounds.
Ama
According to Ayurveda, there tends to be an increase in ama or toxins during the winter, however, by toxins we do not mean a “toxic chemical” or poison. In Ayurveda, ama literally means undigested food, and it can be any type of waste material or toxin that disrupts the body. A small amount of ama is a normal part of our digestive process, but if it is not eliminated or removed, ama builds up. It is important to understand that Ayurveda considers excess ama to be the root cause of all disease. Ama is particularly harmful when it leaves the digestive system and enters other parts of the body, accumulating in the tissues. Symptoms of excess ama include fatigue and heaviness, especially after eating, congestion, constipation, and mental confusion (brain fog).
Agni
Agni is the digestive fire in our gut and in our cells. It is the opposite of ama in many ways. While ama is cold, heavy, and wet, agni is hot, light, and dry. Spring is a period of renewal and awakening, and it is the ideal time for us to balance our kapha and reduce ama in order to prevent toxins and excess mucus from creating congestion and allergies. It is also an excellent time to reboot or increase our digestive fire or agni, so that we are able to digest excess ama. If our agni is weak, ama accumulates and clogs our system, causing real health problems.
Spring Cleaning
Ayurveda tells us that during the spring, we should eat less and exercise more. One of its key recommendations for this season is a detox diet to eliminate ama. It is even more important for us to allow our gut to rest and repair itself so that our digestive fire or agni can reboot and become strong enough to naturally digest excess ama. Foods that are primarily Kapha in nature—meaning heavy, greasy, and mucus forming—tend to increase both kapha and ama. So it is important to reduce or eliminate kapha foods such as milk products, wheat products, sugar, and red meat. This can best be accomplished by the full REST and REPAIR DIET program, offered in the online course, Your Healthy Gut.
Probiotics
After you finish the Self Discovery Diet and you are easing back into a more complex diet, begin to take a daily probiotic (if you are not taking one already), either as a pill or in the form of a natural food like lassi. This can help to repopulate your microbiome with beneficial bacteria. Once again, note in your Food Journal how different types of probiotics affect you.
*For a comprehensive evaluation of different probiotics, see DocGut.com.
Conclusion
Our body is affected by all the cycles of nature, and for us to maintain good health, we need to be in harmony with the changing seasons.
References
- Davenport, ER et al., Seasonal Variation in Human Gut Microbiome Composition. PLoS ONE 2014; 9(3): e90731.
- Chauhan, NS et al., Western Indian Rural Gut Microbial Diversity in Extreme Prakriti Endo-Phenotypes Reveals Signature Microbes. Front. Microbiol. 2018; 9:118.
- Gut Crisis: How Diet, Probiotics, and Friendly Bacteria Help You Lose Weight and Heal Your Body and Mind by Robert Keith Wallace, PhD and Samantha Wallace, Dharma Publications, 2017 and website (docgut.com)
Health and Wellness - Maharishi Yoga Asanas & Pranayama
Embrace the Serenity and Strength of Maharishi Yoga Asanas - A Journey to Inner Peace and Wellness. Maharishi Yoga Asanas provide a gentle yet profound approach to yoga, focusing on the synchronization of movement and breath. This practice is designed to enhance the connection between the mind and body, promoting a state of deep relaxation and increased self-awareness.
Key Benefits:
Improved Physical Health
Regular practice of Maharishi Yoga Asanas helps in improving flexibility, strength, and balance. The gentle stretches and poses are designed to invigorate and rejuvenate the body, promoting overall physical wellness.
Enhanced Mental Clarity
By integrating breath control with movements, Maharishi Yoga Asanas help in reducing stress and anxiety. This practice is known for its ability to enhance mental clarity and concentration, leading to improved cognitive functions.
Emotional Balance
Maharishi Yoga Asanas play a crucial role in emotional regulation. The mindful practice fosters a sense of calm and balance, helping practitioners navigate emotional challenges with greater ease and resilience.
Spiritual Growth
At its core, Maharishi Yoga Asanas are more than just physical postures. They are a medium for spiritual exploration and growth, leading practitioners to a deeper sense of self-realization and inner peace.
Enhanced Energy Levels
This form of yoga helps in unlocking and balancing the body's energy centers or chakras. Regular practice can lead to a significant boost in energy levels and vitality.
Deep Relaxation
The practice often concludes with a deep relaxation phase, which helps in releasing tension and promoting a profound sense of well-being.
Holistic Health Approach
Maharishi Yoga Asanas focus on holistic health, addressing not just the physical body but also the mental and spiritual aspects of one's being.
Whether you are a beginner or an experienced yogi, Maharishi Yoga Asanas offer a nurturing and supportive path towards holistic health and enlightenment. Join us on this transformative journey to discover the harmony and tranquility within.
Meet Your Partners in Wellness
Robert Keith Wallace, PhD
Dr. Wallace is a pioneer in mind-body medicine, with groundbreaking research on Transcendental Meditation that has redefined our understanding of consciousness and holistic health. As the founding President of Maharishi International University and an acclaimed author and speaker, his expertise is unparalleled. Dr. Wallace’s insights have influenced global health practices, and now he is here to guide you on your journey to a balanced, healthier life.
Carol Paredes, MS
Carol Paredes brings a unique blend of technological expertise and holistic wellness to Ayurveda Partner. After a successful 30-year career in technology, she transitioned to a focus on health and wellness, earning her M.S. in Maharishi AyurVeda and Integrative Medicine. Now, as Associate Chair of the Physiology and Health Department at Maharishi International University, Carol blends her deep knowledge of Ayurvedic practices with a modern understanding of health coaching and yoga. Her dedication to holistic living and personalized guidance makes her a vital partner in your wellness journey.