SPRING UP and GET IT MOVING

With each day that progresses and the heaviness of winter leaves us we may find ourselves in a heavy time of year with cold rains as they become the “April showers that bring May flowers”; as they used to say before global warming became an apparent issue. Nonetheless, Kapha season presents with cold, heavy, and moist qualities which may make it seem more challenging to engage with each day until we find ourselves steadily above 70 and 80 degrees. This heaviness can cause health issues for some, especially Kapha predominant individuals, whether within inherent constitution or vitiated states of health that present as such. Also, remember that as we lead towards the summertime, digestion becomes weaker. It is important to note what the current state of digestion looks like.

Are there any current symptoms you may be experiencing such as sluggish digestion, cravings for heavy foods, cravings for lighter foods, cravings for fasting, avoidance of sweet foods, sniffly, upper respiratory issues such as increased asthma or colds, feeling low in energy, feeling sluggish and heavy overall, feeling lethargic in the mind, difficulty waking up, need to sleep during the day, acidity in your digestion with heavy and damp foods, or even depression? Remember that what we do today affects tomorrow. What we do this season affects the next. If we seem fine today, will that be so in the upcoming months? If we are not feeling fine today, we should reflect on the previous months and notice what aspects of our diet (ahara) and lifestyle (vihara) were lacking. Ayurved is a system that includes understanding the causes of disease through monitoring even through the premonitory or preliminary “little things” that add up in the right way to cause illness. Similarly, it is through these little practices of each day that helps to prevent such things from accumulating.

Here are some suggestions to help get things moving.

1- Upon waking in the morning, as quickly as the eyes open, begin (if you haven’t already) to make it a point to rise from bed immediately. No lingering! Regardless of how tempting it is to stay in bed a few more minutes. This is a trap to be avoided, even if it seems to feel good. (Unless you are ill, and that’s a different story to be further expanded upon individually.)

2- Here is a lovely energizing technique you can do as you sit up in bed to get the juices flowing. Or, you can get off the bed and sit on the floor or chair to practice this. Click HERE.

3- Make sure you’re asleep ideally by 10/10:30 (the latest).

4- Make sure you’re awake between 5:30 and 6:30 am. (unless you’re a night shift worker, then other considerations should be implemented individually)

5- You can start your day with freshly boiled hot water. Drink this before showering but after brushing.

6- Ideally, have a bowel movement within the first half-hour to 45 minutes of waking up.

7- Eat breakfast, after showering, IF you’re hungry and before 8 am.

8- Be mindful of portions (matra). If you feel heavy, eat lighter. This is a good general rule in Ayurveda.

9-Regulate your meals based on the level of hunger you have-your hunger cues. If you overdid it in one meal, compensate in the next meal by either going lighter or simply skipping the meal.

10-Daily or at least exercise 3-4x a week. You can also incorporate yoga practices that are appropriate for the season and for your constitution. If you’re not in a routine of exercise (vyayama) then at least make it a point to walk a minimum of 15 minutes and raise the heartbeat. Get outside!

11-Eat at appropriate meal times. (Kala) Breakfast by 8. Lunch around 12-2 (not later!), and dinner before 7 ideally. The later the meal, the lighter it should be after 7. Also, base this on the level of hunger you possess but make sure the last meal is spaced appropriately by a couple of hours before bedtime. In some instances, some people may benefit from two meals a day (dviannakala); for these individuals, the first meal could be around 8 am and 6 pm, for instance, or generally, a good time is 11 am and 6 pm. Find the right arrangement for your schedule but remember meal times are meal times for a reason and aligned with the day structure around the 24-hour clock. Deviating regularly from this inherently designed clock can affect digestion and health overall. (remember, the little things) If you’re off the clock, retrain yourself if you’re able to. Your health, in the long run, will thank you!

12-Bathing in the morning is a great practice for many reasons. If not bathing, then showering is a sure way to wake the body up in the morning. Do this before any meal and certainly after any exercise that produces sweat. Proper hygiene is important for digestion.

13-Get some lymphatic massage or bodywork if it is appropriate based on the strength of your digestive system. Otherwise, getting such treatments can only compromise your health more.

14-Be sure to surround yourself with friends that will help you to have a great belly laugh on a regular basis. This is good for so many reasons! Even watch a funny movie!

15-Neti pot on a regular basis if you feel actual congestion of the sinus, not really sinus pressure unless you are having mucus production. This isn’t meant to be an everyday thing, nor is it for everyone, or all the time. Typically after neti, Ayurveda recommends a medicated administration of oil, nasya. This oil is determined individually.

16-Avoid snacking in between meals!

17-Food should have light, dry, warming/heating, bitter, astringent, and soon sour qualities to help regulate digestion and the lymphatic system. Some of this is contingent upon the state of your agni (digestive capacity) and your prakriti (individualized constitution) and current state/deviation from your natural state, vikruti.

18- Avoid daytime sleep or napping during the day, unless you are ill or have some health condition that requires/demands sleeping. Or, you work night shifts. In this latter case, individual suggestions would be applied accordingly to reduce the negative effects of daytime sleep.

19- Dance around your home while listening to music and cleaning, as spring cleaning becomes an activity.

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