PUMP IT UP

February marks the beginning of what Ayurveda calls Kapha Season. Kapha, is considered Spring time and this month is the beginning process, where the qualities are predominantly cold and moist. We have snow on the ground and as the months continue the snow thaws out and we experience cold wet rain of Spring. This time of year is when we can feel low energy, depleted, lethargic and depressed. The lymphatic system is a major influence in the symptoms associated with this time of year and it's up to use to keep thing's moving so we don't succumb to the negative effects of the season that invites virus', colds, flu's and other types of upper respiratory infections.

Here's a couple Ayurvedic suggestions to reduce such things.

1) SPICES: Counter the qualities of cold and moist by using spices such as ginger powder, garlic powder, curry powder, chili powder, black pepper and red pepper flakes. Spices in general that help digestion include cumin, mustard seeds, oregano, cardamom, cinnamon and turmeric. These spices are warm and drying. There are six tastes according to Ayurveda. The three that balance Kapha are bitter, pungent and astringent. Minimize sweet, salty and sour tastes. 

2) FOODS: Eat foods that are lighter in quality. Less potatoes (unless spiced). Grains like barley, quinoa, buckwheat and basmati rice (short grain.) Greens are hard to come by since the climate doesn't support it so much. Spinach, scallions, kale and other dark leafy greens are generally around. Use spices and light oils like coconut or ghee. Soups/stews and wraps work. Think light, dry, warm and spicy. 

3) SLEEP: It's tempting to stay in bed longer these days since we can feel heavier in the morning. The issue with this is that Kapha time of day is 6am to 10am and the longer we stay in bed the more difficult it is to get out of bed. By staying later in bed we increase lymphatic congestion and sluggishness in our digestive systems. We are more sedentary and therefore this can contribute to lower energy and slower metabolism. Therefore, resist the urge to stay in bed past 7am. Make a conscious effort to move the body from the bed and get the juices flowing. 

4) EXERCISE: Morning time is the best time to engage and build muscles. Cardio activities strengthen the heart and not only get the blood moving but the lymphatics draining better. AT least 15 minutes 3-4x a week where the heart rate is raised. Hiking is good too! At home you could can do several rounds of Surya Namascar (Sun Salutations) before showering. Creating a light sweat helps to detox the body.

5) SOCIALIZING:  It's easy to get cabin fever when the snow is outside our door and keeps us away from the rest of the world. This can have a psychological effect. Invite friends over for simple gatherings.  Socializing can be good for the heart and motivate us to keep moving. Cook dinner. Watch movies. Go for a walk in the local park. Just bundle up if you go outside!

6) HOT LIQUIDS: Simple hot water. Add lime or lemon or honey. Other teas like Yerba Mate, Jasmine, Black Tea, Chai, Turmeric and Cinnamon combined, CCF Tea (Cumin, Corriander, Fennel), Ginger and Tulsi.  These teas will help stimulate digestion and support the functioning of lymphatics.

7) SINUS SUPPORT: Sinus' can get congested more easily. When you find this happening this is the best time to implement the usage of using the Neti Pot. If you don't have one, buy one. Instructions come inside. Basically, it's 1/8tsp. of non-iodized sea salt mixed with warm water. Irrigate the nasal passages evenly. Ayurveda says that even better than Neti is Nasya, which is simply an herbalized oil added to each nostril first thing in the morning and sometimes later that day depending on how dry the air is, especially at night with the heating being on in the bedroom. Keeping the sinus cavities properly lubricated is one of the best ways of reducing colds and other respiratory infections, considering that this is usually where it starts. You can find a good Nasya oil through Banyan Botanicals, Sinus Support, Ayurvedic Institute or even LifeSpa. (These links are included on my website under Shop--Herbs and Supplies.) The nose knows!

8) BODYWORK: Getting a hot stone or lymphatic massage is a great way to support increasing circulation. Ayurveda has a treatment called Garshana, which involves usage of a wool or raw silk glove for lymphatic stimulation. Additionally, there is a treatment called Udvartana, which involves a type of churna (powder) massage. Both types of treatment are followed by sauna therapy. Do it yourself by purchasing appropriate gloves, based on your constitution (raw silk for Vata/Pitta and wool for Kapha) and start rubbing your own skin done regularly and before showering. Then lightly coat the skin with a simple oil like almond or sunflower. Jump in the shower and lightly soap off the oil.

Disclaimer:
This information is strictly for educational purpose only and not considered medical advice. Always first discuss with your primary care physician before considering any new health regimen.

BALANCING ACT: SIMPLE TIDBITS

One day it's 70 degrees and the next it's 40 degrees. One day is cold and wet. The next day warm and dry. The next day cold.  The weather patterns aren't aligned with the season this time of year which means that there is an increased risk for imbalances in our bodies to develop into symptoms and diseases. Because of this Ayurveda recommends a few practices to implement in order to support health and steer clear of coming down with something. 

1- SLEEP: Ensure that the sleep cycle isn't disrupted. Or, at least make sure that more often than not you are getting accurate amounts of sleep consisting of 7-8 hours and at least 4-5 nights a week, between 11ish and 6 (ish.)  Sleep is essential for our health on various levels and regularity of it is just as important. Night time sleep is the highest quality of sleep than day time. 

2- HAND WASHING: Wash your hands often, especially before using the bathroom and after. This minimizes contamination. Imagine, that if someone has a cold, they wipe their nose with their hand and then touch the handle on the bathroom door. Imagine over 30 people in a day doing this. Can you see why washing hands is important?

3- MEALS: Eat 2-3 meals daily and around their corresponding times. Breakfast between 7 and 8:30. Lunch around noon to 2. Dinner between 6 and 8.  Breakfast is a light meal. Lunch is the MAIN meal. Dinner is a lighter meal than lunch. If you have digestive issues, then that's when you can skip meals but NEVER lunch. 

4- DIGESTION:  If digestion feels heavy, then eat light foods this time of year such as soups/broths/stews. If it feels light, then eat grounding foods with more protein, carbs and root veggies. Spices are essential in Ayurveda. All spices serve digestion but some spices with more pungency support digestive functioning, such as ginger, black pepper, cayenne, turmeric, cumin, corriander, mustard and fennel seeds. 

5- REGULARITY: The body needs regularity and consistency for health. We have some flexibility but our circadian rhythm depends a lot upon maintaining regular patterns for things such as sleep, exercise, bathing and eating. 

6- HOT WATER: Drinking hot water throughout the day supports health by cleansing and flushing out the lymphatic system. It also helps with metabolism. (Cold water does the opposite.)

7- HERBS: Herbs that are adaptogenic and regulate our bodies include Amalaki, Guduchi, Brahmi, Turmeric, Tulsi and especially Ashwagandha. There's one formula I particularly like and it's called Immune Support (from Banyan.) These are Ayurvedic herbs and they can be found through various suppliers such as Banyan Botanicals, Mountain Rose Herbs, Life Spa, Ayuredic Institute, Maharishi Institute and Vadik Herbs. These links are accessible on  my website under SHOP and under HERBS AND SUPPLIES. Take as recommended or ask a professional. 

8- VITAMINS: Vitamins like Vitamin D3 with K2 (around 5,000 IU daily), Vitamin B complex and Vitamin C (which is found in a high concentration in Amalaki, then Rose Hips) are useful for regulating immunity. Levels of Vitamin D should be around 50 and above in order to be immune stabilizing. 

9- EXERCISE:  Exercise is important on various levels. Yoga especially helps to maintain health because of the various stretching, poses and uplifting effects it has as a dynamic approach to the body, surpassing all other yoga regimens; and if you combine yoga with other fitness activities you have an (almost) rounded practice to healthcare. Hitting the gym and anything associated with stimulating cardiovascular health is helpful. At least raising the heart rate 4-5x week for 15-20 minutes can aid in immunity and other functions of the body. Oxygenation to the heart and stimulating blood flow keeps everything moving and properly lubricated. Even walking daily or regular hiking in local woods for a good half hour can be amazing!

10- MASSAGE:  Massage, in my experience, completes the tri-pod of "physical activities." Combining massage with yoga and gym activities (since I don't consider yoga practiced in the gym to be the same yoga practiced in traditional schools) creates a synergistic alchemy to health. I can't emphasize the passive power of receiving a massage to work out the kinks while clients receive and allow themselves to go deeper. I say Passive because being on a table and having someone work you thoroughly has a very amazing affect and magnifies everything else such as yoga and fitness.  

Disclaimer:
This information is strictly for educational purpose only and not considered medical advice. Always first discuss with your primary care physician before considering any new health regimen.

HEART HEALTH TID BITS

This tends to be the time of year when the emotions are amp up and heart strings are pulled more easily. It can be a stimulating and anxiety provoking time of year because of all the holiday's in a short period of time but it can also be a heavy time of year because of old wounds, grievances, new wounds and new grievances; along with progressing into the darkest time of the year due to less sunlight, all of which can lead to depression.  Both of these circumstances are rooted in a form of stress and it's important to have an awareness and mindfulness of not only the magic but also the gift in the challenges brought upon during this time of year.

Here are a few simple tasks to implement that support the process and ensure more balance:

1) AWARENESS: Simply and daily draw attention to your actual heart (Preferably eyes closed.) Notice what emotions are coming up and present in the moment.

2) SLOW: Slow down so that you can be more attune to #1 and to smell the roses.

3) PACE: Take the time and pace yourself. Don't let the holiday's run with you because they will run over you and you'll feel depleted and then crash, as most do after the New Year, if not before then. Make efforts not to get pulled into the holiday vortex. It has a momentum of its own and can easily pull many of us in. By not getting sucked into you we can actually celebrate the meaning of the holiday that exists beyond the capitalism, where the root of traditions resides. Have a glass of wine here and there. Wine supports heart health. Red more for Vata and Kapha types. White for Pitta predominant types. 

4) WINE: Have a glass of wine here and there. Wine supports heart health. Red more for Vata and Kapha types. White for Pitta predominant types. We can feel warm and cozy on the inside. 

5) JOY: We can find joy in enjoyment by being playful, light and silly. Think of something that your inner child use to do that contained these three qualities and just do it. Don't think about it it. Remember, children don't really think like we adults do. When we lose touch with the childishness within us we become more rigid and hardened. Children are flexible, pliable, innovative, creative and filled with energy, generally. By inviting this within us we will notice a difference in our being. Our bodies will respond more differently and eventually thank us. Hardened adults exist when they lose touch with the joy that comes from the heart.

6) DRIKING, EATING and SLEEPING: On a physical level, pace yourself with the drinking of alcohol and eating, and ensure that you're still getting adequate rest (remember that this is still the time of year that for thousands of years we would hibernate so the body on a cellular and genetic level hasn't forgotten). Over indulging in drinking can stress the liver and kidneys which are the filtration organs of the body. Alcohol contains high levels of sugar and fermentation which disrupts the natural ecology of the microbiome of the entire digestive system, thereby affecting the heart inevitably. As for over eating and/or over indulging in treats and sweets they can can quickly add up to lymphatic congestion due to digestive repression which easily and eventually draws illness towards us. Minimize the intake of heavy foods and sweets, including pastries, especially when we feel drawn to such things due to emotional eating. First is the awareness that there is a connection between emotions and eating and then the next step is improving upon the choices that direct us towards healthier eating and addressing the emotional woes through a more constructive means, such as therapy or sharing thoughts with supportive friends. As for losing sleep, this only speeds up the process and immunity is further compromised. Ensure that you are taking proper rest and not burning the candle from both ends. An occasional power nap in the later afternoon, for 15-20 minutes (but not immediately after food) can refresh us.

7) LAYING OF HANDS: If/when you notice tension around the heart, place your palms, starting with your left, on your heart and close your eyes, taking a few deep breaths and slowing down to what is there. Take the time to do this because you deserve it. The more we connect with our own heart, the more we can connect with others. This is the Heart Language. Furthermore, we can perform such a powerful technique by holding a space where we can simply have someone lay down and we place our hands on their heart. Both closing the eyes and begin aligning the two breaths together. It will be an amazing experience!

8) WARMTH: If you have a heating pad or pouch/pillow made of flax seeds for instance (you can warm it up in a microwave- since this is all microwaves are good for) and you can then apply this warm cushion or pouch upon the heart while resting in a supine position. This warmth will feel amazing!

9) ROSE: Find pure Rose oil or Rose Oil combined with Sandalwood and take a dab of the oil, apply it to the point between the eye brows and the few points along the sternum (center of the chest) near the heart. You can also add a dab on the heart itself. The rose is a profound symbol that represents a heart that is opening when it is in bloom.

10) SELFLESS SERVICE: Perform acts of kindness with love, including words. Since stress levels increase this time of year we tend to forget and become overwhelmed, therefore causing us to have reactions that cause us to behave unkindly. We act out. But if we are aware of what our heart is feeling and ask ourselves for what we are really needing in the moment at the most basic level we; and if we can sink into the warm and fuzzy feeling of love, then the actions we perform will come from a loving place and will dissipate the tension around the heart so the heart can beat freely and breathe deeply. Remember, if we come from a loving place within, we can melt our own tension. If we approach others from a loving place, we may help to soften them as well and help them to sink in. (I don't know, it's a suggestion/possibility that's worth a try. No?)

11) WHOLE HEARTED: Do things out of love and not obligation. Remember that love isn't necessarily obligatory and the first obligation is to the self and self-care. Obligation can sometimes come across with expectations and love doesn't really expect of us anything except to be exactly who we are right now. Sometimes self-care can appear as selfishness but there's no point in doing anything for anyone if we lose ourselves in the process. Love doesn't ask us to lose ourselves, only those ego attachments that prevent us from opening ourselves wider. It is better to show up wholehearted, versus half-hearted. No?

12) GIVING: Volunteer for some charity where you can and if you feel called to doing so. Volunteering is a divine act. It can usually take us out of ourselves and our heads and put us back in our hearts when we can contribute to someone else's moment of joy and connection.

13) EXERCISE: Raise the heart rate regularly but not through bad stress. The good stress involves exercise and raising the heart rate daily, if not at least 3-4 times a week for a minimum of 15-20 minutes, which helps to strengthen the heart by stimulating the cardiovascular system. 

14) STRETCHES: A couple simple yoga poses (stretches) to practice with would be Camel Pose (Ustrasana) and Fish Pose (Matsyasana.) They both help to expand the heart area. Remember to breathe deeply. Another option is to take to yoga blocks and create a "Heart-Bench" by placing one block either vertically or horizontally, depending on spine flexibility, between the shoulder blades and aligning with the spine and the other block beneath the head, either horizontally or vertically and depending on flexibility of the neck/head.

15) INNER CHILD: Something else that tends to go unnoticed but is deserving of caring attention is to have an awareness of and a relationship with the inner child that still resides in all of us. She/He lives in our heart. All we have to do to start the process is picture them within and slowly go from there. She/He will be happy you did. So will  you. The heart houses our child. Such a delicate treat. It is important to consider this to bring ease and joy into our lives more. Ask your inner child "what is it that you need right now?", especially if it seems as though something is surfacing for you. This inner work can go a long way and soften us, softening our edges in life. 

Disclaimer: the above recommendations are meant for educational purposes only. If there is any uncertainty with regard to some of this information or if there are any pre-existing conditions or limitations that you are aware of please check with your primary healthcare provider for supervision and/or guidance.

IMMUNITY

The first line of defense of the body is the skin. It covers us from head to toe and lines all the orafices; eye, ears, nose, digestive tract from mouth to rectum.

Ayurveda takes pride in oleation therapy where we can apply oil to every part of our body, inside and out. As we enter into Vata Season we enter into a period of dryness and coldness. The quality is light and we can feel ungrounded. Due to the dryness and coldness the orafices, especially those that are exposed to the elements are susceptible to these qualities and become compromised causing various conditions and creating a forum for disease to start.

Ayurveda suggests that we keep these areas lubricated throughout the winter for our protection and immunity.

Here's what to do as a regular/daily practice:

A drop of oil can applied to each ear before bed.

A drop of ghee can be  added to each eye before bed.

Three to five drops of basic oil or medicated oil applied to each sinus in the morning, before showering.

We can oil pull (Gandusha) with 2 tbs. of oil. Which means swooshing and gargling every morning after brushing and before eating; for about 10-15 minutes.

Before bathing or showering we can apply a layer of  warm oil (preferably) on our skin and lightly rinse off with soap and water; allowing a residue of oil to remain on the skin.

Ensure that you are cooking daily with oils such as ghee/coconut, even drizzling food with olive oil. (never cooking with olive oil)

Once a month we can conduct a home enema using Fleets kit from the pharmacy. Replace the content with a slightly warmed oil. Clean the nozzle and exchange it with ghee/coconut oil. Insert and hold for about 30 minutes; alternating sides for ten minutes (laying on the left side, right side and on all fours with buttocks elevated and chest descended towards the ground). Basti should be performed under the guidance of a qualified Ayurvedic professional. Always first discuss risk/benefits with your primary care physician regarding any new health regimen.

WHICH OILS FOR WHO:

Vata predominant types can use sesame. For the body, ears, oil pulling and enema. Nasya could be sesame, ghee or almond.

Pitta predominant types can use Sunflower. For the body, ears, oil pulling and enema. Nasya could be coconut, sunflower or ghee.

Kapha predominant types can use Canola oil. For the body, ears, oil pulling and enema. Nasya could be sesame, canola or ghee.

SCENTED OIL for body massage you can add:

Vata: Tulsi (holy basil), rose, lavender or nutmeg.

Pitta: Sandalwood, geranium, lemongrass or mint.

Kapha: Cinnamon, myrrh, clove or eucalyptus. 

Note: some oils are tri-doshic such as Tulsi, Rose and Sandalwood. Clove and Myrrh are good for Vata as well. 

Disclaimer:
This information is strictly for educational purpose only and not considered medical advice. Always first discuss with your primary care physician before considering any new health regimen.

5 TID BITS TO ALIGN WITH SEASON CHANGE

October is when we notice a consistency with cold entering into the atmosphere on the East Coast and nature is inviting us back indoors. By following some simple recommendations we can increase immunity and support our health.

1. Wearing shorts and long sleeves is contraindicated. Though, some Pitta types can get away with it a little longer. What is important to understand here is that the cold breeze enters the body from several points in the extremities and especially at the base of the skull. Therefore, it's important to keep these areas covered. Chinese calls this "Wind in the system." Ayurveda calls this Vata entering the nervous system which can wreak havoc.

2. Avoiding cold liquids and especially ice. (Not that ice is good for us any time of year.) Cold causes dryness of the throat and increases the chance of sickness by it decreasing natural mucus in the throat.

3. Avoiding cold foods. Same as above but more importantly because it takes warm food to stabilize and strengthen the digestive fire. Cold food would only put out the fire and increase toxins which therefore increases the chance of illness.

4. Eating soups, stews and enjoying teas helps to keep the body warm, nourished and lubricated from the inside out. 

5. Keeping the sinus passages lubricated (see last months post on Nasya Therapy), as well as the rest of the body is another key to maintaining vitality.   

NASYA THERAPY

Nasya therapy  is an ancient Ayurvedic treatment, considered more powerful than the Neti, that strengthens immunity by lubricating the lining of the nasal passages. As we transition from summer to fall this is the time of year where dryness starts to increase. Ayurveda strongly encourages that we apply oil to the number one first defense of the body which is the skin. Sinus lining is skin and the sinus cavities begin to take on the bulk of stress when the seasons change and it is important to keep them properly lubricated. When dryness in the sinus' occurs we are susceptible to colds and other respiratory infections.

APPLICATION

By applying 3-5 drops of an oil with a dropper and the head tilted backwards, daily per nostril, we can ensure that the health of the body can be maintained. We can start the morning with the drops and if need be we can end the day with a 1-2 before bed. Sometimes, depending on geographic location and what the climate is doing we may administer another dosage.

PURCHASE

You can purchase a bottle through links on my website under SHOP and HERBS and SUPPLIES. Banyan Botanicals, Ayurvedic Institute, Life Spa or Sinus Support. 

SLEEP

SLEEP

The reason for addressing this topic at this point is because sleep helps us to cool the body down as the heat outside increases.  It is a natural anti-inflammatory. Sleep is a vital activity necessary for the optimal health of body and mind. Of the three pillars of life that Ayurveda refers to, Ahara (diet/food), Brahmachari (cultivation of sexual energy) and Nidra (sleep.) Sleep is directly related to the parasympathetic nervous system (the restorative/calm phase) of our Autonomic Nervous System responses. 

Everyday and throughout the year our melatonin (the sleep chemical) begins to accumulate after 2pm and surges/peeks around 11 pm. Melatonin is dominantly in our blood stream and this is the time when we should be in bed and sleeping.  Ayurveda says that ideally we should be in bed and sleeping by 10pm. Knowing that this can be difficult for us for various reasons I usually push it to 11/11:30 (trying not to always hit that midnight mark). 
 

Some noted benefits are:

1) It is one of the best anti-inflammatory regimens.

2) It re-regulates the entire body.

3) It balances the entire nervous system, which is the main means in which stress occurs in the body and mind.

4) The parasympathetic nervous system takes over and brings homeostasis.

5) Anti-aging.                                                                                                  

6) It supports a healthy immune system and mind.

It's counter intuitive and contraindicated, based on thousands of years of our perfected circadian rhythms, to stay up late regularly for many reasons including how lack of sleep or inadequate sleep contributes significantly towards inflammation which is one of the primary causes for imbalances and diseases of the mind and body. Our nervous system pays the price and over time we can see the development of sleep issues. Many times it all starts out with simple disruptions and irregularity in patterns of our sleeping, then develops into bigger issues. Some diseases that can form or at least contribute towards  are eczema, psoriasis, acne, burning eyes, itchiness, restlessness, allergies, mood swings and mood imbalances, increased cravings especially for sugar, increased weight, increased thirst, metabolic/digestive issues, thyroid issues, over activity of the mind and even anger. 

It's not just how much we sleep but more importantly when we sleep that supports the full benefits of what sleep provides for us.  The later we stay up and miss the window the more we disrupt over time. We weren't meant to be nocturnal. When my patients suggest such a thing I remind them that if we didn't have any electricity any longer we would all be asleep somewhat after sundown and at least when the camp fire went out.  The best quality of sleep is at night time. It is the yin cycle (cooling) of the day when we are no longer engaged (typically) in our day to day duties. The daytime is the yang cycle (heating) where we are active. Activities at night that take away from our sleep make it more difficult for us to sleep. We can't really ever recapture the quality of sleep lost at night by sleeping later in the morning or during the day. A sense of heaviness occurs when we wake up later in the morning. We miss breakfast and jump half way through the day when the day has already begun. The old axiom of "early to bed, early to rise, makes a man (human) healthy, wealthy and wise." Studies have shown that the quality of aging is improved by when we spent most of our earlier years following this.  There is a reduction in symptoms associated with alzheimers, dimentia, senility, blood pressure issues and even diabetes.  One of the reasons for this according to Ayurveda is that the later we sleep in the more we slow down our lymphatic and digestive systems which eventually accumulates toxins in our bodies and brains. 

Therefore, taking all this into consideration below are a few simple remedies to follow. According to Ayurveda, another consideration that is factored into the predetermination of who will be more or less effected over time by irregular sleep patterns is the understanding of constitution. Whether an individual is more Vata (Air), Pitta (Fire) or Kapha (Water).  Vata predominant individuals are more prone to sleep disturbances and an earlier onset of related symptoms. Pitta predominant individuals are more prone towards Pitta related issues and Kapha in its own way. Lastly, the amount of sleep needed per constitution can vary. Vata can have up to 8 hours. Pitta 7-8 and Kapha 5-6 hours on average. This is not inclusive of specific conditions and imbalances which have to be factored in on a case by case basis. 

If you would like more support in this please feel free to contact me for a consultation.

Some Simple Remedies :
Simple deep belly/diaphragmatic- Lying on your back begin to breathe in deep and slowly from the diaphragm/belly area up to the lungs, slowly deeply and easily. Exhale in a similar fashion. You can do this up to as many times as you need until you fall asleep. You can try to keep count as that may work for some or distract them. Simple rhythmic breathing helps to calm and cool the system.

Milk-warm milk generally has tryptophan which is another sleep related chemical. Mixing some herbs like nutmeg and ashwagandha can encourage better sleep and balance the nervous system, reducing inflammation.

Bath- A warm bath before bath helps us to ground in the winter and fall asleep easier. In the summer months a tepid bath can cool the body and calm the nervous system.

Get off technology- Engaging in computer related activities and other stimulating devices causes either poor sleep, sleep disruption such as involuntary tremors while sleeping (I've noticed this in partners I've dated), lack of sleep or overall restless sleep. Stimulating activities in general make it usually difficult to fall asleep. Dr. John Douillard recently reported in his article that reading a book before bed induces deeper and restful sleep whereas games, tv, computers and even cell phone involvement before bed can throw us out of balance.

Slowly wean yourself back to an earlier sleep time- If you tend to go to bed late, such as 1/2/3, start going back an hour every few days until you arrive to around 11. Your body and mind will thank you for it over time in so many ways. 

Get daily adequate exercise- Supporting healthy circulation and getting the body moving, used up by the end of the day with the right amount of exercise can induce a deeper layer of sleep. Additionally, Ayurveda says that exercises which are more dynamic, heating and vigorous should be conducted in the earlier (preferably morning) part of the day than at night time, unless it is restorative and calming. Technically, Ayurveda says that muscle mass is best build up in the morning.

Avoid stimulating beverages- like caffeine, soda and/or excess sugar

Herbs: such as ashwagandha, nutmeg, chamomile, valerian, skullcap and kava kava. They can be taken individually, as compounds. Some in milk and some with just water.

Gentle restorative asanas like corpse pose (savasana), childs pose (balasana), head to knee pose (apasana), lying twist simple variation (jathara paravritti)

DISCLAIMER: This information is meant for educational purposes only and not considered medical advice. Any changes in lifestyle should be reviewed by a qualified practitioner and/or primary care physician if you are currently under their care for specific conditions.

GENIE AND THE NETI LAMP

During this time of year we are retreating from winter and transitioning into the Spring months ahead. Cold qualities in the air can cause dry sinus', along with the beginning of when pollen starts to fill into the air. This can cause an increase in upper respiratory issues. 

The Neti pot is an ancient yogic technique designed to irrigate the the nasal passages and removes unnecessary airborne debris and pathological influences such as environmental pollutants, bacteria and virus'.

Daily, or at least a few times a week, usage of the neti pot can cleanse the sinus passages, increasing oxygenation to the brain and cells of the body and strengthen immunity.

Neti pot instructions are usually provided with the pot itself.

A ceramic pot is mainly suggested and preferred over plastic versions and syringes. 1/8 tsp. of non-iodized sea salt and filtered, warm/tepid water is required for a successful outcome. 

An added note:

It is important to consider constitution as well as climate/environmental influences (such as how polluted is the air in your area) that may encourage dryness. Using the neti pot on a daily basis and for a prolonged period of time can be shown to promote more dryness and therefore negatively affect the sinus'.  To safeguard this, we can either reduce the frequency in which we use neti and/or use a nasya oil. Nasya Oil is an herbalized oil that supports the sinus' more deeply and can be used daily with minimally related and potential issues, such as excess oil accumulating in the back of the throat.  Nasya oil accompanied with the neti become a very powerful tool to improving health. You can check out my Herbs & Supplies tab for options on where to purchase. For instance, Banyan Botanicals, Life Spa, Ayurvedic Institute and Sinus Support. Also, consult an Ayurvedic Practitioner for specifics as per constitutional needs. 

4 Health Tid Bits for January

4 Health Tid Bits to Balance January

1. Stimulate the Heart- Raise the heart rate by including a 20 minute brisk walk daily. Don't let the cold weather keep you in, it will compromise you if you do. This will help prevent lymphatic congestion. You can do this especially after meals to reduce the lethargic feeling that tends to follow digestion. 

2. Sipping Hot Water- Make sure you SIP hot water with meals. End the last bite with the last drop and don't ingest anything for at least an hour after meals. 

3. Vitamin D- Is called the "Sunshine Vitamin" and it helps with mood, immunity and overall well being. Usually when we hit mid-winter we all yearn for the sun. Taking 5,000IU daily from a reputable source is highly recommended. Blood levels must be above 50 to be considered a hormone.

4. Sleeping In- Don't! Awaken by 6/7 the latest and resist the urge to stay in bed late because this will affect your biological clock, digestion and mental well-being. Staying in bed late in the morning will slow metabolism and negatively affect health.