SIMPLE HEALTHY TIDBITS TO STAY HEALTHY DURING THE SUMMER

Summertime is considered Pitta season in Ayurveda and it consists of the Hot (usna) quality. Based on geographic location such as New England, it can be hot and humid primarily, or in a location such as southwest, hot, and dry. None-the-less, hot is the primary quality that distinguishes Pitta from the other doshic tendencies/qualities.

1- Avoid overeating. Be mindful of portions. The summertime tends to be the time of year that digestion is the weakest (winter being the strongest.) Therefore, overwhelming the digestive system may cause immediate issues depending on your state of metabolism and your constitution, or it may show up in the transition (RituSandhi) from summer to Fall, or even the fall. Remember that the body is a historical system and keeps track of everything even if you may not be.

2-Avoid exercising in the midday or direct peak sun hours. This will have a depleting effect on the body. Similarly, spending long periods of time under direct sun and especially at the ocean is said to add to depletion through exposure to increased heat and dryness. Sometimes this is obvious when you feel wiped out after a day at the pool or beach. Notice the quality of wiped-out-ness between being out at the beach/pool all day and going in the woods for camping/hiking.

3- Avoid over-exercising. I know many people are excited to be exercising during the summer but it is important to remember not to overheat, over-sweat, overdo it. This will cause a drying/inflammatory reaction and can appear for some immediately or later in the summer/transition to Fall and even in the Fall itself. Think/work smarter and not harder. Ayurveda and Yoga do not subscribe to the idea “no pain, no gain”, though with pain…you’ll gain some knowledge either way. Over sweating is actually counter-productive according to Ayurveda. Some regular sweating is suggested.

4- Stay properly hydrated. Now, according to Ayurveda, this is a very individualized experience and not a one-size-fits-all approach. Notice when YOU feel thirsty. Don’t determine your level of thirst based on some preset western model that states “8 glasses of water a day OR 1/2 your body weight in ounces of liquid.” Rather, pay attention to your own thirst cues. Pay attention to how you’re hydrating if you are drinking more water than electrolyte based beverages, and your input/output (which refers to how much physical activity, known as output, and what you put into the body, known as input.) This can change day to day depending on how active/inactive you are. You can check HERE for the general suggestion for proper Hydration.

5- Getting to sleep around 10 is ideal in all seasons but especially during summer months as going to bed at this appropriate time ensures that the body has the adequate rest it needs to regenerate and rejuvenate. Additionally, getting to sleep around this time also prevents an increase in dryness and inflammation. This means getting to bed around an hour before so that the body has its natural wind-down time. Furthermore, it is helpful to notice when you start to feel tired and begin moving in that direction to honor the natural intelligence of the body.

6- Minimize alcohol consumption as this can cause an increase in dehydration and inflammation. This could also negatively affect sleep by causing disturbances to the quality and longevity of sleep patterns.

7- Taking a midday siesta is an option, especially if you’re feeling overheated, and after meal but not lying down, sitting upright is ideal to help cool the body without negatively affecting digestion and cardiovascular/lymphatic functioning.

8- Eating seasonally is generally great, and why not? When nature is giving an abundance of fruits and vegetables. Spices can help aid in digestion when digestion is lower during the summer. Spices such as cinnamon, cardamom, cumin, oregano, basil, black pepper, salt, and even turmeric, regularly consumed can be helpful. Bitters this time of year are great and so are some pungent spices. Know your body. Test it out in your body and see how you feel.

9- Get a massage! This has so many benefits and is more than just a luxurious treatment. Massages done properly can promote health and well-being, having the great potential to reduce medical expenses in the long run. Think of it, Kings and Queens of old times and current times have been and are known for having massages on a regular basis. This has a calming effect on the body but also promoting the health of the tissues, nervous system, and body overall. Schedule an appointment for yourself ASAP and test it out for yourself. Massage does a body good! Your body and mind will thank you.

10- Socializing and spending time with loved ones is good for the body, mind, and spirit, and good any time of year. Make merry!

11- Digital world (ie. cell phones, tablets, computers) reduction can be beneficial on many levels of health. Better managing and regulating how much exposure you have to digital technologies can contribute to better health as your nervous system is less taxed by the electromagnetic currents present in these technologies. You can start by avoiding jumping on the phone, for example, first thing in the morning and wait until after breakfast. Then, you can also stop using these technologies by bedtime so your nervous system can have a chance to unwind properly and discharge so these electromagnetic currents do not carry over into your sleep time. Overexposure to such technologies can have a drying effect along with an inflammatory effect and contribute towards pre-existing conditions that consist of such qualities already. Do your best. It isn’t always easy because research shows the addictive properties of digital technologies and screen time can affect psychoneuro chemistry. Here’s an example of a valid study.

12- Connect with Nature! This is good for the body, mind, and spirit. It is the best place to reset the whole system. Honor nature while you’re out there. Ensure that you don’t leave anything behind as you are taking all the splendor in.

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner/professional/authority and primary care physician if you are currently under their care for specific conditions.

OWN YOUR HEALTH: AYURVEDIC FOOD FOR THOUGHT

According to Ayurveda, health is a very specific individualized experience which is known as “Svastha” and is rooted in the state of equilibrium that any given person has which is unique to their constitution and normal for their overall well-being. Caraka states “prayōjanaṁ cāsya svasthasya svāsthya rakṣaṇam āturasya vikāra praśamanaṁ ca ||Ca Sū 30/26|| and translates as “The purpose of Ayurveda is to preserve the health of the healthy and alleviate the disorders of the sick.”

In this context, it is important to consider the various components and categories that comprise an individual’s whole being life experience. These categories are innate constitution, exercise, sleep, relationships, environment, routines, food, digestion, immunity, mind and spirit. It is important to assess these different facets of life that make up the human experience and determine the level of quality they possess and whether or not they are either contributing towards health and well-being or ill health and disease. Here are some basic and general questions to consider:

1) How is my sleep? Too much, too little, or just right.

2) How much exercise am I getting? Too much, too little, or just right.

3) How are my relationships? Stressful, lacking, or mostly adequate.

4) How is my food intake? (this includes beverages, anything lickable, eatable, drinkable, and chewable)

5) How is my digestion? Symptomatic, asymptomatic, unsure.

6) What is my constitution? Strong, medium, more sensitive.

7) How is my immunity? Strong, medium, more sensitive.

8) How is my mind/spirit? Uplifting, balanced, strong, medium, more sensitive.

9) Do I have routines and what does it look like? Consistent, variable, unsure.

10) What is my environment like? External as far as climate/geography, home life, and general surroundings. Is there a sense of calm, ease, comfort, discomfort, stability, or instability?

In Ayurveda, when we are able to tune in and have an awareness of what our state of Svastha looks like we can manage from there the different categories that may seem out of sorts and make changes accordingly. There are two main concepts that include pairs of opposites to support a regaining or maintaining of health. These two include cold and hot (sita/ushna), and heavy and light (guru/laghu.) When there is a presence of cold that may be aggravating us we can implement changes that include warmth as the opposite, and vice versa. Similarly, when there is a presence of heaviness we want to propose changes that involve a sense of lightness, and vice versa. Then, we have these generally combined for a more integrated approach. For instance, if I’m feeling cold and light, then adding experiences that are warming and grounding would be my “medicine.” If I’m feeling hot and heavy, the adding experiences that are cooling and lightening would be my “medicine.” Here’s a simple example, there are many senior citizens that tend towards coldness and dryness and thrive in Florida where it is warm/hot and moist. Or a person who struggles with heaviness and coldness would do best in Arizona or Santa Fe. Another example would be eating too much (guru) and lightening up (laghu) the next meal be either not eating at all or something much lighter than the previous meal (if you have a mild sensation of hunger.) Eating something cold and feeling cold you would ensure that the next meal is warming/hot. There are many permutations around these principles and it is through the pairs of opposites, known as Guravadi Gunas, in Ayurveda that supports the overall system of how Ayurvedic Medicine functions scientifically. Allopathic medicine has a similar version of this but lacks the understanding of an individual’s constitution the way Ayurveda qualifies such things, where anti-inflammatories are provided when there is inflammation, nervine sedatives are given in heightened states, and stimulants are suggested when there are lethargy and inertia.

Like Goldilocks and the three bears, assessing your quality of life can be observed by perceiving the above-mentioned categories and seeing if there is too much (Atiyoga), too little (Ayoga/Hina Yoga), or just right (Satmya.) Satmya is a concept in Ayurveda that suggests healthy continuous practices that are wholesome and conducted over long-term producing a state of health and positive well-being. Of course in Ayurveda, we have a term for adapted/habituated practices and behaviors that can seem to produce a bit of positive well-being in the short term but in the long term, they produce a negative health outcome, known as Okasatmya. An example of this is using cigarettes or alcohol. Asatmya is the term used for practices that are experienced that simply produce negative health outcomes because they are unwholesome. There is also another qualifying category for determining quality which includes the improper use or application of any of the above categories that can be considered Mithyayoga. (See the below link for the Three Causes of Disease.) Therefore, some practices that can produce ill health are practices that are either too much, too little, and improper. Whereas, positive health is based on practices that are Satmya.

If you are wondering where you fall on the continuum with regard to your own individualized health, take a look at these thoughts and see how they apply to you. They are tools of measurement and offer great opportunities to have room for improvement.

Note: If you’re interested in refining things in your life to support more health, feel free to contact me to discuss this further and we can come up with something to get the ball rolling so that you are enjoying more of your life as you were meant to.

References:

Satmya

Satmya, Okasatmya, Asatmya

Svasthasya

Three Causes of Disease

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

EXERCISE (Vyāyāma): GENERAL IMPORTANT FOOD FOR THOUGHT AND BODY

Vyāyāma, is the sanskrit word for exercise. Classically according to Ayurveda, exercise wasn’t specifically the practice of Yoga but overall an understanding that exercise was about physical training. One can suggest that Yoga is a type of physical training but Vyāyāma is more about challenging the body with weights and intensity like cross-fit or gym related exercises. Yoga does play an important role on physical well-being but classically Yoga was more about the usage of physical exercises known as asanas that are designed to open up the body in order to deepen ones level of vitality and promote the process of meditation, as per the eight limbs of Yoga based on Patanjali. View this link HERE for the Yoga Sutras of Patanjali I wrote an article that discusses Physical exercise and Yoga as a Tripod of health, click HERE for more details.

Exercise is not only important all year long but especially this time of year as we leave the cold months behind and begin to embrace the sun more with each day; along with exercise being important right now due to the circumstances surrounding COVID-19 and forcing many to be inward and home bound. This lack of physical activity can lead to stagnation and increased weight gain (mind and body.) Engaging in physical exercises that either involves cardio at home, weight baring exercises, and/or doing a home yoga practice can reduce the negative effects on the body and mind of being sedentary.

In Ayurveda, there are two primary concepts and core teachings (siddhanta) that are essential for the maintenance and preservation of health Ahara (food practices) and Vihara (physical activities, behaviors, exercises, and lifestyle.) With the appropriate regimen in place we can keep the health of the healthy, prevent sickness, and alleviate many diseases. By design, Vyāyāma and practices such as yoga, help to lengthen, strengthen, and increase circulation in the body allowing for increased productivity of the body as a whole system. With all the “juices flowing properly”, the organs, muscles, bones and all the other nooks and crannies of the body will have more capacity to take on more of daily life with more effectiveness and efficiency. This, of course, also depends on how much is done and practiced. It is understood that there can be too much (Atiyoga), too little (Ayoga or HIna Yoga), or even improperly performed (mithyayoga) practices and by finding the right amount for you, as an individual, this is how you can achieve the desired results of health and well-being for yourself. In Ayurveda, there is NO ONE SIZE FITS ALL…PERIOD!

How do you know what’s actually right for you? Following these basic guidelines and working with an Ayurvedic Professional is ideal. Here is a general chart, based on this resource from AYU Academy (J. Vellela, Bala Chapter 8, page 412, 2020 edition) (c) protected by AYU Council :

Effects of Vyāyāma:

Too Little Correct Amount Too Much

Respiration Remains normal Increased comfortably/borderline Uncomfortably increased

Heart Rate Remains Normal Increased comfortable/borderline Uncomfortably increased

Perspiration None or little Moderate or profuse Profuse

Energy Levels Less or same Increased Depleted

Dosas No effect/may incre. Normalizes all esp. Kapha Increases V, Decrease K/P

Agni No effect or slight inc. Increased (inc.) Overly incre. or extinguished

Caraka discusses the definition and important benefits of Vyāyāma and contraindications. Here’s a synopsis as quoted from the Caraka Samhita online, reference Ca. SU 7/31-35:

Vyāyāma Definition

शरीरचेष्टा या चेष्टा स्थैर्यार्था बलवर्धिनी| देहव्यायामसङ्ख्याता मात्रया तां समाचरेत्||३१||

Sarīracēṣṭā yā cēṣṭā sthairyārthā balavardhinī| dēhavyāyāmasaṅkhyātā mātrayā tāṁ samācarēt ||31||

Such suitable physical movement intended towards bringing stability (in body) and increase in strength is known as vyayama (physical exercise). This has to be practiced in moderation (with apt control and for proper duration). [31]

Benefits of vyayama (exercise) and harmful effects of excess exercise

लाघवं कर्मसामर्थ्यं स्थैर्यं दुःखसहिष्णुता | दोषक्षयोऽग्निवृद्धिश्च व्यायामादुपजायते||३२||

श्रमः क्लमः क्षयस्तृष्णा रक्तपित्तं प्रतामकः| अतिव्यायामतः कासो ज्वरश्छर्दिश्च जायते||३३||

Lāghavaṁ karmasāmarthyaṁ sthairyaṁ duḥkhasahiṣṇutā | dōṣakṣayō'gnivr̥ddhiśca vyāyāmādupajāyatē||32||

śramaḥ klamaḥ kṣayastr̥ṣṇā raktapittaṁ pratāmakaḥ| ativyāyāmataḥ kāsō jvaraśchardiśca jāyatē ||33||

Lightness, strength to work, stability, endurance towards distress and mitigation of dosha (especially kapha), and stimulation of agni (digestive power) is engendered by physical exercise. [32]

Exhaustion, fatigue, wasting (of body tissues), thirst, bleeding from different parts of the body (raktapitta), pratamaka (dyspnea with fainting), cough, fever and vomiting are caused by excessive physical exercise. [33]

Indications to stop vyayama (exercise)

(स्वेदागमः श्वासवृद्धिर्गात्राणां लाघवं तथा| हृदयाद्युपरोधश्च इति व्यायामलक्षणम्||१||)

svēdāgamaḥ śvāsavr̥ddhirgātrāṇāṁ lāghavaṁ tathā| hr̥dayādyuparōdhaśca iti vyāyāmalakṣaṇam ||1||

Perspiration, increase in respiratory rate, feeling of lightness of body, and congestion in cardiac (heart) region and such other organs of the body are signs of reaching threshold of exercise and one should stop the exercise.(1) (Note: This verse seems to be added later and was not a part of original text.)

Activities to be done in appropriate measures only

व्यायामहास्यभाष्याध्वग्राम्यधर्मप्रजागरान्| नोचितानपि सेवेत बुद्धिमानतिमात्रया||३४||

Vyāyāmahāsyabhāṣyādhvagrāmyadharmaprajāgarān| nōcitānapi sēvēta buddhimānatimātrayā ||34||

Exercise, laughing, speaking, walking, sexual activities and staying awake at night should not be practiced in excess by an intelligent person even if they are accustomed (or habituated) to doing such activities. [34]

Contra-indications to stop vyayama (exercise)

एतानेवंविधांश्चान्यान् योऽतिमात्रं निषेवते| गजं सिंह इवाकर्षन् सहसा स विनश्यति ||३५||

अतिव्यवायभाराध्वकर्मभिश्चातिकर्शिताः | क्रोधशोकभयायासैः क्रान्ता ये चापि मानवाः ||१||

बालवृद्धप्रवाताश्च ये चोच्चैर्बहुभाषकाः| ते वर्जयेयुर्व्यायामं क्षुधितास्तृषिताश्च ये ||२||

ētānēvaṁvidhāṁścānyān yō'timātraṁ niṣēvatē| gajaṁ siṁha ivākarṣan sahasā sa vinaśyati ||35||

ativyavāyabhārādhvakarmabhiścātikarśitāḥ | krōdhaśōkabhayāyāsaiḥ krāntā yē cāpi mānavāḥ ||1||

bālavr̥ddhapravātāśca yē cōccairbahubhāṣakāḥ| tē varjayēyurvyāyāmaṁ kṣudhitāstr̥ṣitāśca yē ||2||

One who indulges in these and such other activities in excess, suddenly perishes like a lion trying to drag an (huge) elephant. [35]

(The person emaciated due to excess sexual intercourse, weight bearing, walking, those afflicted by anger, grief, fear, exertion; those who are children, elderly, prone to vata, who need to talk loudly and excessively, and those who are hungry and thirsty shall avoid physical exercise). (Note: This verse seems to be added later and was not a part of original text.)

SUGGESTIONS:

1- Get your butt moving even while you’re at home!

2- Walk up and down the stairs several times in a row.

3- Count steps with a smartphone app, daily, to make sure you are keeping regulated.

4- Make concerted efforts to walk around the block or to a local park as often as possible, daily, a few times a day or at least every two days.

5- Do anything that will get you off the couch for an extended period of time, that will get the blood and circulation moving.

6- Establish a room or create an allocated area for physical activities, stretches, warm-ups, massage balls, sliders, rebounder, jump rope, push-ups, crunches. *Be mindful of physical limitations and make appropriate adjustments to prevent injury.

7- View videos on YouTube and resources such as this to gain more access to other ideas. Get creative.

8- Join a virtual Yoga class, like mine (see EVENTS page for details) and attend classes as are scheduled.

9- Change positions regularly. For instance, sit on the couch, then the chair, then the other chair, then in the kitchen, then outside, then dining room chair, to the floor, etc.

10. If you have a job that is already physically challenging, then you can still benefit by doing exercises that counter your normal physical routine. Or, you can also do some yoga to readjust the body.

11. Ask a friend/loved one for some advice on what they are doing to stay active as much as possible, considering the current situation with social distancing.

12- Be aware of input/output. If you aren’t that physically active, then be mindful of how much you are eating in any one sitting and if you are eating/munching/snacking throughout the day. Resist the urge to snack between meals! Be mindful of portions. If you are eating more than being active, you are bound to gain weight and feel heavy. If you are eating less while you are least active, then the weight can be managed more easily.

13- Not all exercises are created equal. Not all yoga is created equal. Find the best regimen that supports your needs without causing harm. The right exercises can cause the right outcomes for health. The right yoga can cause the right outcomes for health. Similarly, the wrong exercises and yoga can cause ill health. Remember, there’s no one-size-fits all….and you’re body will tell you but are you willing to listen?

14- Also, remember that time of day when exercise is being conducted is important. According to Ayurveda, to fully integrate the body properly and maximize its potential, exercise is best before 10 am. A recent Western study was done to also suggest this. Check the link HERE. See other articles below.

15- If you’re unsure and/or would like assistance with all this, I’m happy to be of service. Feel free to contact me so we can work together on this. Your body will thank you. You’ll thank me. I’ll thank you for the opportunity to be of support.

RESOURCE(S):

Exercising before breakfast burns more fat

Exercise before breakfast

Skipping breakfast before exercise

Caraka Samhita

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

HEALTH TIDBITS OF THE MONTH AND SIMPLE IMPORTANT SUGGESTIONS DURING THESE TRYING TIMES:

Still Point Ayurveda is more than a wellness center. It offers direct Ayurveda holistic fully integrated healthcare, education, and support around well-being which includes considerations around encouraging increased immunity via digestive health, sleep, exercise, and overall stress management. For this, Ayurveda has a lot to offer and can prove to be a vital necessity during the stress of the current times.

1) Monitor your daily temperature. Make sure it is checked within an hour of waking but not while lying in bed or after drinking a hot/cold beverage, or eating hot/cold food, or even after a workout.

2) Check your own PulseOx (Pulse Oxygen) with one of those devices that do so, as is done by your primary care facility. You can purchase one on Amazon for around 20 dollars, and get it in a couple of days.

By doing so, you can examine whether there are any subtle changes that would increase the necessary awareness around potential symptoms during these times. Any subtle infection can/usually involves subtle changes in body temperature.

With regard to the PulseOx, since COVID-19 involves the respiratory system, any changes in oxygen can be observed as the condition progresses. Should oxygenation decrease and temperature increase, contact your primary care facility and follow the necessary protocols.

As per Ayurveda, we understand that Immunity is a product of its parts. These parts consist of the whole body working together and not just targeting anyone system to do all the work. There are no quick tidbits to boost immunity, so if you see anywhere being advertised anything as such this is a direct way of knowing that immunity hasn’t been fully understood. To develop immunity requires a concerted effort and over a period of time, not just a quick fix, spot treatment, or immediate cure-all of sorts. There’s no such thing and the body doesn’t work that way., so ignore these false claims and gimmicks and save your money. Additionally, according to Ayurveda, there is no one-size-fits-all but an individualized approach to how such things can occur that supports health more efficiently and accurately. Here are some suggestions:

a) Digestive health is important. Do not overeat or eat late at night.

b) Properly hydrate, not just with water but with electrolyte boosting agents. (See my hydration article HERE).

c) Proper rest/sleep, which means not staying up late (no later than 11) and up by 6/7, even earlier depending on your specific need and constitution.

d) Exercise from home, especially since gyms are expected to be closed. You can go in nature for hiking though. This can include yoga or other activities so you're not just sitting there all day. YouTube can help. There are various yoga studios around the city offering virtual/cyber classes.

e) Keep the Mind busy and productive. Meditation can be great and has many forms. There are online resources for virtual museum tours. Here is one for example: CLICK HERE

Skyping/Facetiming/WhatsApp-ing with friends and loved ones is good for the soul and keeping connected. Watch movies. Catch up on house chores. Start a bucket list. Remember that a calmer mind makes better decisions.

f) There are some Supplements to strengthen immunity such as Vitamin C, Vitamin D, Vitamin B too (good for the mind as well), Zinc, Elderberry, Astragalus, Echinacea, Turmeric, Goldenseal, Licorice, Chywanprash, Ginger, and Ashwagandha. Please remember that less is better and that by taking a lot of supplements you will actually have the opposite effect. Not all supplements are meant for everyone so use caution. Know what's right for you and keeping it simple is best!

9) Bodywork sessions such as self-massage and self-Marma therapy can be beneficial to supporting stress management which helps immunity as well. Set up an appointment with me by phone/skype, etc. to get a plan in place for you!

10) Importantly, keep a consistent daily regimen, known in Ayurveda as Dinacharya. This isn't any different than normal, especially when working under the guidance of Ayurveda. Keep your meal times, sleep times, exercise times, productive times and play times on a consistent schedule as much as possible. Getting off schedule can easily cause a decrease in health, which affects the immune system inevitably.

Click HERE for an amazing and more extensive details on daily practices and COVID-19 according to an American Ayurvedic approach and perspective.

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.

MONTH/SEASON IN REVIEW AND WHAT TO DO FOR BALANCING HEALTH

It’s that time of year again to begin noticing how nature is restarting/resetting after whatever slumber it had undergone this past winter. With each day that passes since the winter solstice, there has been an increase in sunlight. That’s one event that remains unchanged in spite of the unusual weather patterning we have been experiencing this time of year. These unusual seasonal dramatic and extreme events have every on their toes with how to balance their health. This entire Fall, Winter, and beginning Spring months have not presented within a normal range of what has been known to be consistent with past experiences.

It is not uncommon for us to consider detoxing and even fasting as part of the process which usually occurs now as per a dense winter as we have historically known. The fact that nature herself hasn’t been consistent means that we are also challenged with potential vitiations in our own day-to-day as we have unusually warm days replacing days where snow and ice once stood. Careful considerations this year are needing to be applied in order to be successful especially in knowing that the weather patterns are very unpredictable and nature isn’t operating from her “regularly scheduled program.”

It is by virtue of the necessity to support the body that we remember to practice as much consistency within our daily practices, that line up with seasonal shifts that will help us stay afloat and reduce the causative factors that contribute to ill health. As I’ve stated before, the body is a historical system and requires consistency for health.

Below are some articles that can provide some useful tools in how to navigate this rocky terrain as the month’s progress forward.

WHAT’S UP WITH THE WEATHER

POWER OF A RESET

FASTING

SPRING CLEANING AND THE FIVE SENSES

DIET AND DETOXIFICATION

SACRED DAILY PRACTICES

SACRED SEASONAL PRACTICES

DISCLAIMER: This information is meant for educational purposes only and 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. 

FEELING HEAVY THIS TIME OF YEAR?

We are slowly creeping out of the depths of winter, and the sun’s rays last a little longer with each day that passes. This is the time of year where we tend to feel the heaviest, and some more than others. Upper respiratory issues become more prevalent, digestion can feel sluggish, and overall tiredness can occur.

Here are some suggestions, per Ayurvedic wisdom, to help get things moving.

1) Choose your grains and beans wisely. Barley, dried/aged wheat, cornmeal and millet are great choices to cook with. Lentils, mung, urad dal, kidney beans, and black beans are nice. Beans, in general, are great.

2) Emphasize these three tastes, bitter, pungent, and astringent. Spices, such as turmeric, ginger, cayenne, oregano, parsley, and basil. Increase bitter, pungent, and astringent veggies such as broccoli rabe, collard greens, kale, spinach, and arugula. Dark leafy greens, and some yellow vegetables.

3) Get up earlier. The later you stay in bed, past 6 am, the heavier you will feel in your body and digestion. In fact, sleeping late can disrupt metabolism. (So can staying up late.) Avoid daytime sleeping, in most cases unless you have a nighttime job, are a child, or in your senior years, are ill, or are a parent to younger children.

4) Keep it moving. Increase cardiovascular activities. Go hiking, walking, gym activities such as Zumba, dance, martial arts, and even an elliptical. Exercise to your individual capacity and see if you can have access to some proper steam, whether dry or humid, depending on constitutional needs.

5) Massage does a body good. Dry brushing, exfoliating, lymphatic massage, even a general massage, garshana, followed by a steam box or dry steam, and even infrared therapy.

6) Neti pot when congested. Nasya oil (that is appropriate for your constitution) can be beneficial for upper respiratory congestion. Sinus treatments with steam, as well.

7) Keep it heated. Warm and cooked foods. Stimulating spices. Hot beverages. Ginger (fresh -for Vata and Pitta more or dry-for more Kapha) tea can go a long way on an empty stomach. Grilling and roasting are better than frying, steaming, baking foods.

8) Natural “Intermittent Fasting” times occur each day and can be followed. Notice the gap between breakfast and lunch, between lunch and dinner, and the long stretch of a gap between dinner and breakfast. Avoid snacking, especially if you are feeling heavy and sluggish. Make sure the meals themselves are packed with goodness so that this decreases cravings for something in between. Avoid overeating, over-drinking, heavy/cold/frozen/icy anything, like smoothies, desserts like cheesecake and cannolis. But NO detoxing or major fasting, yet, and not for everyone. Eating lighter meals can be beneficial for someone feeling heavy in their body.

9) Manage your stress. Get a massage. Go for a walk. Take a yoga class like restorative, yin, kundalini, vinyasa depending on your level of stress/need, and constitutional considerations. Rest properly. Meditate daily/regularly. Connect with nature. Spend time with loving friends. Find joy! Explore hobbies like ceramics, rock climbing, painting (with a twist if applicable), cooking, baking, reading, home projects, and even decorating/redecorating.

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

FOOD FOR THOUGHT: TRANSITIONS AND NEW CHAPTERS!

It’s not just about a “New Year” but also a “New Season.” We are past the winter solstice where that is the darkest night of the year and now the sun begins to rise in the sky a little more each day. A new chapter is beginning and another new opportunity to affirm what is important for our well-being. Is it material? Is it money (which falls under the material category)? In Ayurvedic Science and Philosophy, there is a core principle called Purusarthas, which means the four components and/or goals of human life. The first one is “Dharma,” which represents our purpose and this varies for each and every one of us as we honor our own expression of divine manifestation within a human body. The second one is “Artha,” which involves material gain and this relates to what materials in this world we hold to be true and important for us. The Third one is “Kama,” which is about the enjoyment of these gains and pleasure in experiencing our purpose on our individualized journeys. Finally, the fourth component is “Moksha” and this includes the aspect of liberation from all of this as we are connected to a deeper meaning of life.

Ayurveda is a system of medicine that was meant to support human beings in maintaining health and prevention of disease so that we can accomplish the goals of the Purusarthas. Ayurveda wasn’t meant as a spiritual system with the intention of enlightenment as the primary goal. The main purpose of Ayurveda was meant to support living your life and enjoy it healthily and happily.

That being said, Ayurvedic Professionals are meant to meet each individual exactly where they are and support them in accomplishing these higher goals. it is an involving process, for some more than others, but the outcome is still intended to be the same which is to be happier and healthier within this perceived continuum of time and within this experience of being alive. We are connected to nature, as Loka-Purusha Samya (Macrocosm-Microcosm Similarities) core principle (siddhanta) states. It is this connection to nature that we can find ourselves more at ease in this body experience, and this disconnection from nature is what is one of the main causes (nidana, etiology) of disease. The panchamahabhutas, five great elements of earth, water, fire, air, and space, are the primary factors that surround us and that comprise us.

These five elements exist in subtle ways in our day to day, and overt ways as seen through the seasons themselves. We can identify our relationship with these elements and see a correlation, for example, when we enter a season and either the qualities/characteristics (gunas) of that season either provokes a pre-existing symptom or alleviates it. In some cases, some pre-existing symptoms may become aggravated even before a season has fully approached and even in these cases that is some valuable information in learning about health/disease pathology. In general, his also tends to be true even with understanding different times of the day where symptoms come and go accordingly. As we transition through the seasons, this tends to be when many people become ill but that doesn’t have to be the case. Having the right tools which consist of the scientific applications and practices of Ayurveda is a profound way to manage health and regain much, if not all, of health from disease.

Please remember that the body is a historical system and requires various levels of consistency for health. The process of Ayurveda is one about commitment and dedication in order to ensure a higher level of success. Besides, why wouldn’t you want to commit to it? The long-term benefits by far outweigh the short-term sacrifices to superficial desires that can potentially cause harm. Many times I have heard “we are going to die of something anyway” and my response has always been “yes, that’s true because what is born must die BUT we don’t have to die falling apart or before the time we were intended to have. In Yogic Science and Philosophy there is an understanding that the original yogi’s understood which was that each and every one of us is born with a certain number of breaths. That number doesn’t really change but our choice to speed up the breaths, like a dog breathing fast, or slow down the process, like a turtle breathing slower and deeper, is up to us and there are practices we can put into place that will either support or deny our goals of healthy, happiness and well-being.

Below you will find some articles previously written that can help guide you in learning more about yourself and how to steer your way into better health as you make your way into the next phase of the years’ cycle.

RELEVANT ARTICLES:

PERSPECTIVE ON FASTING

POWER OF A RESET

HEALTH “RETIREMENT” PLAN

COLD GO AWAY

CATCHING DRYNESS

DISCLAIMER: This information is meant for educational purposes only and 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. 

GRATITUDE: This time of year and all year

Merriam-Webster Dictionary defines Gratitude as: the state of being grateful; thankfulness. It is this time of year that tends to inspire even more gratitude for so much as the year comes to a close. For others who do not end the year around the same time as some of us do, I imagine that even in those particular cultures that gratitude is still a theme. The heartstrings tend to be strum more as candles are lit, lights are woven for the tree, and there tends to be an increase in spiritual services that are attended.

There are so many things to be grateful for but do we slow down enough to say “I’m grateful” or a simple “Thank you?” What seems to be true, at least from my experience, is that pausing and saying thank you for something small is just as profound as some big experience. There is an understanding that the more of this “thanking” that we do the more something seems to become, somehow. In a way, this can go the other way, where complaining about something which in a sense is a lack of gratitude for what is, is going to potentially support more of this feeling that surrounds complaining which is a type of inner and even outer friction of discomfort. So, why not have a moment of a complaint, since we are human after all and are meant to experience the whole range of human emotions, and simply return back to gratitude somehow and some way even for the particular circumstance that isn’t as favorable.

It is possible to have the emotion(s) as they are simply energy moving through our consciousness (physical and mental) and let it be more fluid through a type of expression without the harboring of it. Gratitude will continue to show up. There are simple moments throughout our day that grace makes its way and it can be overlooked if we are resisting what is happening by somehow telling a story about what the moment should look like versus see and accept it for what it is. We can also remember at this point that everything is transient and even when something seems to last forever, the reality is that it doesn’t because nothing actually lasts forever. Gratitude can work for both sides of what is favorable and what is unfavorable. Gratitude keeps things going and allows for more grace to do its “thing.” Gratitude creates a sense of lightness in our bodies. That sense of friction when we are complaining about what is and how it should be something that it isn’t creates a sense of tension in our bodies all the way to our cells. This friction is going to promote discomfort of sorts and is a type of stress that can affect us on many levels and compromise our health., weakening our immune system by causing discomfort in the heart that can alter the tissue. Think about it and feel into it. How does it make you feel when you say thank you? when someone says thank you? I don’t mean the common generic thank you autoreply but the actual full-hearted and honest and sincere thank you that is both given and received. Something so simple can be so profound. Something so simple can go miles and cross oceans. Something so simple can quickly just change the moment in ways you can’t imagine. Your day can change in an instance. You can change someone’s day in an instant. I remember this recent interaction with someone by phone where they were calling about a service and said: “hello, how are you?” My reply was, “I’m doing well, how are you?”. His reply started with a pause and then he said “wow! thank you. No one ever asks how I’m doing.'“ This made me feel sad because so often are we that disconnected, and I felt happy because I could tell that he had a sense of well-being in that moment all because I asked how he was. I felt grateful to have received this and knowing that he received my kindness.

This may not always be a kindness readily available because we are human and have moments of not being the ideal, but that’s ok. Somehow the moment will show us, if not in that moment, but a following moment as a reminder of how to be kinder to one another. I’ve had moments where I may have been unkind and in some of those moments I’m reminded of being human, or, “a few moments later” it somehow rings for me that I may have been unkind and think “what a jerk I was in that moment.” This doesn’t produce the best feeling but I make efforts to keep on improving. I’m grateful for such reminders and enjoy feeling lighter in my body and mind when I do.

Slowing down is the key and grace is usually doing her job consistently and persistently even when we may not notice in any given moment.

Here are some simple ways to invite in more gratitude:

1- Say thank you for any small or big gesture, towards yourself and others.

2- Start the day not by jumping on the phone as your eyes open but setting an intention and/or even prayer expressing gratitude for what you have right here and right now.

3- Pause. Can you slow down to see what you do have? Can you name what you do have?

4- Pause. Can you express to others what you appreciate about them?

5- Pause. Can you connect with others by phone, not simply as just a voice doing a job but a person who is living their life as you are and doing their best?

6- End your day either inwardly thinking it or outwardly saying “thank you for this day.” You can say it to yourself or you can say it to someone who is there with you or you can say it to some form of the divine that you honor. You can also name a few things you are thankful for.

7- Pause. Notice how it makes you feel when you are grateful and ungrateful.

8- Experiment with this. Have conversations with strangers from a kind and light and funny place. The stranger can be a check-out person, or a phone person of sorts, or a neighbor. Play around with it. Challenge yourself.

9- Pause. Notice more of what you have versus complaining about what you are thinking or feeling you are actually lacking. Is it true? Is it real?

10- Invite others that you consider close to you and open to the idea of performing such practices. Like a weak muscle requires slow-building and practicing, so does this.

11- Start from somewhere and with anything. It gets easier.

This year has been amazing for me, including all the ups and downs and everything in between. I’m grateful for all of it and all of you. I’m grateful to myself for showing up to each moment the best that I could, that I can, that I will. I’m grateful for this moment., this day, every day (easy and challenging.) I’m grateful for all that I receive, that I give, and to being of service to myself and others. I’m grateful for the abundance and all of its forms. I’m grateful for all the connections, interactions, and opportunities I am part of.

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

SURRENDERING (Ishvara Pranidhana) AS PART OF OUR NATURE

For many of us, this time of year is a natural example of how surrendering is a part of life. The leaves have been changing colors only to release from their branches and the trees to go dormant. They are surrendering themselves to the winter months with the potential and intention of returning in the spring to give birth to a whole new year for them and us.

Similarly, we are given regular opportunities to surrender. In the yogic tradition, the philosophy and principle of practice from the Yamas (self-regulating behaviors that involve our interactions with others) and Niyamas (a personal practice that relates to our inner world) known as Ishvara Pranidhana, which means to surrender. Ishvara itself tends to mean “supreme soul or higher up or sense of God” (whatever you believe is true for you.) Pranidhana translates to Surrendering has several implications one of which requires a sense of softening into a state where more stillness lives. To surrender can also mean to let go of control, control with expectation, and control around an outcome. Another way surrendering can be experienced is by simply (not always so simple) letting go of whatever it is that we are being invited to let go of in the present expression of life. Surrendering also requires a certain level of trust in its letting go process because what we are letting go to isn’t always known, familiar, or comfortable to us but somehow we determine that what we are giving up is only making room for something usually or hopefully better. Consider it an “upgrade” in life between where we are and where we could be and where we came from, happening simultaneously. Ironically, that is also the case of what the reality of the moment is. Right now exists the past, present, and future simultaneously.

This time of year shows us that we have come from the summer transitioning through the fall to give way to winter, only to return us back to spring. Similarly, as we observe our own breaths and slow down enough by using our own breath as a focal point we can observe the different phases of the breath. There is the inhale, the pause between the inhale and the exhale, the exhale, and then the pause between the exhale and the inhale. The inhale and the exhale tend to be the longest part of the breath cycle and depending on each of us some of us may be inhaling more, exhaling more, barely breathing or barely letting go of the breath. It is seldom thought of or actually realized but as long as we are breathing in, life continues in this body, so that is guaranteed to be true, as well as the fact that with every inhale there is an exhale, which is also a fact. But, what isn’t guaranteed is that next inhale. Somehow we don’t think about it but we trust the subtly of it in that we assume we will continue to inhale again after the next exhale but that is something only known to a deeper part of us that actually is the spark of life that is in the body giving it vitality. We surrender to the notion and assume that going to bed tonight will allow us to believe we will wake up tomorrow but that is not true. It is unknown until it is known, one way or another. We surrender to the possibilities that each breath will take us to the next minute of our future and that we continue to progress through the seasons and years ahead. In this, somehow we are taking a leap of faith.

How else do we do this? We can consider when we make any big or small shift within ourselves, or move from home to home, job to job, relationship to relationship, to whatever is next and different from what is now and maybe different from what was before and as we somehow soften into this continues fluidity of life we are brought ashore to our next destination, whether we know what it is or not. In fact, when we think we have an idea of what it is, is it exactly how we thought it was going to be?

Softening also requires a certain level of us grounding in ourselves, trusting some part of us will hold the weight and space and security as we permit ourselves to not only hold ourselves in the present moment but also become more intimate with the resources that surround us that can also help us with it so we aren’t doing it all alone. Softening requires sometimes a sense of not doing, which is still doing something. Softening means coming out of our busy minds and really connecting to the body and how it is actually existing on this planet. The more we slow down, the clearer the picture of the moment becomes and the more we are aware of this the more we can see the hidden treasures in our day-to-day.

Taking leaps and bounds takes a lot of trust to navigate our lives. It is easier for some than it is for others and one main reason for that is the number of stories that are told by the mind and believed in the process. These stories have somehow been stored in some imaginary bank of memory, in yogic and Ayurvedic philosophy it is called “smrti”, and depending on how clear (sattva) or cloudy (tamas) or turbulent (rajas) the mind can be that will determine how our worlds are perceived/received and interpreted, analyzed and thought of. The world tends to be a reflection of our perception and many times our perception is influenced by past memory that will dictate the present and moving forward dynamics of our realities. But once we can get reconnected with that part of us (buddhi) that has some sense of clarity we can now begin to see what the stories are as what they are and they will slowly release their hold on us. The mind (manas) makes a better servant than master but also when properly utilized it can truly be an executive coordinator of our experience as humans for traversing the terrain of life for each and every one of us. There is a lovely analogy involving a chariot, charioteer, and horses that I remember reading about in my study of a classical Indian text called the Bhagavad Gita. The horses are considered the senses (of which there are five which consist of ears, eyes, nose, mouth, and touch), the chariot represents the body, the reins represent the mind, and the charioteer represents the intellect. When the mind is in control of the senses, the individual experiences a smooth comfortable ride.

In the Yoga Sutras of Patanjali he states yoga is “chittavrittinirodha” which is “chitta” (consciousness) “vritta” (fluctuations) “nirodha” (quieting.) Therefore, yoga is about quieting the fluctuations of the mind. It is important to also note that in reading the yoga sutras that there are mainly two lines that focus on the actual physical practice of yoga and the rest are 194 lines that are focused on mind and consciousness. How amazing is that? How important is that? The reason for this is that these authorities of yoga knew that a predominant reason for what we consider suffering was due to what the mind was doing when it was untamed.

To surrender means to take a leap of faith and somehow make/affirm an intention to trust beyond what the mind has to say when it is in its turbulent state. In yoga, and Ayurveda, there is a practice of what is known as “Sankalypa” that discusses how setting an intention can create an opportunity for a certain experience as it involves the volition of letting go along with the understanding that the intention is a type of conviction with a purpose of some pointed sense of something that will support our well-being somehow and on some level. Intention can help and especially if it happens to come from that inner place where silence whispers from what some call the soul (jivatma) and manifest/unmanifest consciousness (atma/avyakta) itself that gave birth to the soul.

In loving, or choosing to love, we are surrendering a certain notion of “I-ness” to welcome in more of a “one-ness” without actually losing ourselves. And the part of ourselves that we lose, was it really ours, to begin with? Who/what did it belong to in order for it to be lost?

To love means to be open to the reality of taking risks and trusting more of the unknown, whether it’s love for another person or some other experience like a job or a move to a new home. A guiding and inspiring factor that motivates us in spite of the fear is the feeling of joy, passion, excitement, and a sense of newness. With that, there is also an understanding that there will be some fear, nervousness, anxiety, and what have you, that will tend to show itself. But again, depending on where the mind is at that will determine how far down the rabbit hole we allow ourselves to go spiraling. Either way, it’s a journey. Can we find joy in even the experience of unhappiness at any given point? Can we find gratitude for it as well, even if something didn’t go our way? Are we willing to continue to expand into the fear and even into the contraction that may come up? These are questions I explore within myself regularly.

So, we can see, there is a lot more to surrendering than we think of. The difference between us and other parts of nature is that we tend to ell more stories about ourselves and perceived reality than nature does itself. We get caught up in the four walls of the room of our mind and sometimes trap ourselves with a “crazy” person. When you’re walking down that street and some “crazy” person is talking around or at you, do you listen and believe them or hear them and keep moving on? This isn’t that much different than that voice in your head that is following some distraction of sorts that becomes unnerving at some point. There’s this other analogy of the mind in yoga that I had learned many years ago which says “the mind is like a drunken monkey bitten by a scorpion!”

The mind can make it challenging to surrender but there are some tools we can take advantage of so that we can allow ourselves to experience whatever it is that grace could bring us by surrendering.

1) Set an intention and let it go. You can say it out loud or write it down. You can perform some sort of elaborate ritual or a simple one. It doesn’t necessarily matter too much.

2) Non-attachment to the outcome of that intention. Try to let it go the best that you can after you send it out there somehow.

3) Slow down. Maybe you’ll notice more in the present moment that will be essential to whatever is next, even if it’s simply just to slow down.

4) Ground yourself. There are many practices and techniques. In fact, even writing something down becomes a way to ground the intention we wish for ourselves. Otherwise, get a massage, meet with friends that are loving and supportive and inspiring. Get on the ground literally and just lay there until you feel it’s time to move.

5) Learning sacred scriptures, prayers, mantras, and things of the like nature is another way to access taming the mind so that will make surrendering a bit easier to experience.

6) Meditation. Meditation can be easier, according to some yogic schools of thought, when mantras are practices first. Breathing practices also can precede meditation. In fact, meditation is not something you actually “do” but experience as a by-product of preparatory steps that come back to mantras, breathing practices, physical exercises such as yoga or tai chi or qigong. At least a beginner’s mind requires some “preparation” for going into meditation. More experienced meditators may not need to do as much beforehand and may “slip into it” a bit easier.

7) Focus on nature, which in and of itself is a benign but profound form of meditating because you’re focusing on something other than the normal things that you would focus on. Go to the woods. Observe the space between the trees, between the shrubs, between the stars, between the clouds, between the leaves and rocks. If you’re feeling ungrounded, then squat on the ground. Put your feet in water or dirt. Lay on a rock. Hug a tree. if you’re feeling stuck or stagnant, then stand in running water. Go for a bike ride or swimming. Do some vigorous activity to raise the heart rate in a healthy way. If you feel like you’re an intense, sort of Type A person, then see how you can soften. Think of the water element or cushions or anything that can soften the edges and bring a smile to your face.

8) Expressing gratitude for anything in our day or week. The more we practice this, the more we’ll start to notice….more of it. That in and of itself is an expression of abundance. Abundance and gratitude require some trust, softening, and surrendering. It’s like chicken soup, or vegetable soup if we’re not into chicken, for the body, mind, and senses. They all soften and in that softening you will feel more connected to yourself.

9) Rituals of any sort that allows us to somehow step outside of yourself is a way to surrender. It’s a way to connect you to you. It’s a way to connect you with something more than just you. It allows us to connect up with another form of sacredness of life This was a lovely quote a friend of mine shared. “A ritual is the enactment of a myth. And, by participating in the ritual, you are participating in the myth. And since myth is a projection of the depth wisdom of the psyche, by participating in a ritual, participating in the myth, you are being, as it were, put in accord with that wisdom, which is the wisdom that is inherent within you anyhow. Your consciousness is being reminded of the wisdom of your own life.”-Joseph Campbell

10) Notice if we are “pushing” or “trying too hard” or trying to “power through” something and how it feels in your body. The body will always communicate when we are either in harmony or out of harmony with it. If we're pushing, trying too hard, or powering through, how is it actually serving us? What if we took a step back and slowed down? What are we trying to avoid or not feel? (especially when there’s a sense of speeding past something.) Maybe this pushing energy is preventing the experience of the discomfort of the surrender? Food for thought. See how it feels for you? Remember the definition of insanity is when you’re doing the same thing over and over but expecting a different outcome.

11) Explore the parameters of your own inner world. Notice the places that feel tight and constricted, mentally and physically. In yoga, we have a core principle known as “sthira and sukha”, which generally translates to discomfort and comfort, or effort and softening. We tend to use this as a marker as we are experiencing our asana (physical practice) of yoga where we notice the effort in and out of poses by the edge or line where it is comfortable enough but also uncomfortable. What we do here is simply slow down and be present with that temporary suspension in time and space in order to really experience presence and surrender. This can be applied to countless scenarios and opportunities in our lives where we are used to be comfortable but also in the face of uneasiness due to the unknowing of what’s to follow.

12) If you think it may be helpful, you can also reflect on your past experiences and observe where you had other moments where surrendering was being asked of you. If you can recall those moments, a single moment, right when you’re at a particular precipice that surrendering was the theme, remember how you felt at that very moment. How did it turn out for you? Then, just look at how a present invitation to surrender is another way to take a deep breath and exhale and trust what is next, knowing that you will be taken care of as you were in the past. Just know that you won’t necessarily or exactly usually know how but just trust that you will, no matter what. The mind will question, doubt, sabotage, and other various tactics to divert the reality of what is happening, but make efforts to ground yourself as things may shift. Don’t pay attention much to that “crazy person clamoring away.” Adyashanti says “don’t believe a word you think.”

Doing all this is an act of surrender because we’re essentially giving up what we’re used to doing that has gotten us into the place where we may not be feeling enough joy in order to trust the possibility of something to come that can possibly allow us to experience joy.

As we enter into the next phase of this time of year through this season and the holidays arise, remember to take care of yourself. Enjoy each day and what gets delivered and what doesn’t, as much as possible and almost as easily as possible. This isn’t an easy task either but it gets easier with practice. We will all benefit from such things. This has nothing to do with willing way or wishing away things that don’t feel good, it has more to do with noticing just how the inhale and exhale can co-exist that even joy and disappointment can too. Remember that there’s less harm that comes from being real, authentic, and present with all of it. Surrender to what is as a daily, moment to practice the best that you can.

RELATED ARTICLES:

ISHVARA

YOGA SUTRAS OF PATANJALI

ISHVARA PRANIDHANA

STHIRA and SUKHA

BHAGAVAD GITA on Chariot

POWER OF A RESET

FINDING STILLNESS

LIFE AS A MALA BEAD

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

SEASONAL FOOD FOR THOUGHT

Have you noticed the weather and climate changing? Are you watching what the little critters, animals, plants, and trees are doing this time of year? What is the pattern of the sun these days with the sun setting earlier and rising later? How are you feeling emotionally within and as part of all this?

There is a core principle (Siddhanta) in Ayurveda that says “Lokah-Purusha-Saamya” which means “microcosm/macrocosm” and/or as within, so it is without. This direct relationship with nature and as part of nature. This is one of the profound gifts that Ayurveda offers us through its millennia of healthcare substantiated in scientific knowledge and consistent success.

As we make our way through the seasons, the full cycle of the year we can understand that as nature cycles itself through time and space, so do we. Where and who we were a year ago is slightly different than where and who we are today, regardless of pace. Change is the inevitable constant and truth. With Ayurveda in our lives as an integrated practice, we can notice cause and effect (Kaarya Kaayna Bhaava” between our relationship to nature and relationship to what we put into your bodies, senses, and surroundings.

To live with better health means to be more aligned with nature. What that means is that when we remember that we are part of and experience the climate changing, the months changing, the patterns of the sun and moon relationships such as sunrise and setting, moon-rising and setting, we will have an improved connection with our health regardless of what our state of health is. It is known in Ayurveda that even with pre-existing conditions that simply observing in the cycles of the day and honoring of the circadian rhythm that symptoms tend to lessen. When we eat meals at appropriate times with the appropriate volume for our personal body-types, then we increase the possibility of wellness. When we sleep at the right times and get the most out of our sleep then we can feel the benefits upon our health. What’s also important to know here is that our daily lives depend a lot on our night lives. What we do during the day will affect how we process the information at night and what we do during our night time will affect how our next day will be. It’s all connected. We are all connected and as a "we” we are connected as part of this global, celestial, and universal grid. The opposite is also true, where to some degree when we feel disconnected from ourselves, we tend to feel disconnected from others, and then we are somehow in a place where we tend to feel disconnected from life itself. This is what increases the chance of illness, especially when we turn against ourselves and create disharmony with others in the world. Autoimmune conditions imply that the body is attacking itself, sometimes we know why and other times we don’t. This is where part of the work is for us. This is why Ayurveda incorporates such profound teachings that remind us to come back to the simplicity which is nature. It is as subtle and graceful as it can be ferocious and violent. Both can and do occur simultaneously as part of life.

For now, for this month, here are some suggestions to incorporate to help transition through the season with least disturbance and minimal chance of illness.

1. Stay properly hydrated. HYDRATION

2. Stay properly oiled. NASYA, IMMUNITY

3. Avoid cold foods and beverages. COLD STUFF

4. Find time for stillness and resetting. RESET STILLNESS

5. Get adequate rest. SLEEP

6. Eating seasonally.

7. Eating properly. GUIDELINES FOR HEALTHY EATING

8. Seasonal transitory practices help bring order. RITUCHARYA

9. Daily practices help bring order. DINACHARYA

10. Catch the dryness before it catches you.

11. Exercise and physical activities. TRI-POD

12. Massage regularly.

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

COMING AND GOING, SEASONAL CHANGES, TRANSITIONS, AND MORE

Summer is nearing its end. Fall is around the corner. School has started for many, and so has the return from vacation and back to work duties. Household duties have also resumed on a grander scale for parents who have children at home and/or at school. Summer has given us a lighthearted break to indulge in the natural surroundings, only to give way to us returning slowly inward into the bosom of winter as Fall season escorts us. With this we can notice a tendency of the mind also shifting from being out and about, indulging in the abundance of nature, to the inner places. What tends to follow for some is an increased sense of anxiety and/or sadness. These emotions may continue to develop at the season transitions, but it is common with most of the seasonal transitions until we arrive back at summer/summer-like again.

It is such a beautiful experience to witness time, this linear time as we perceive it according to our revolving around the sun (which gives us our annual calendar), revolving around the moon (as it gives us our lunar calendar), the axial tilt of our planet which allows us to experience seasons, and the simple rotation of our planet creating a 24-hour cycle.

How lovely is it that we are part of this celestial phenomena with the cosmic consciousness that we are and share as part of the cosmos? Being human allows us to experience the world as we perceive it through our senses and overall relationship to nature. Nature is as it is and it is happening as it is. It is amazing to experience even the simplicity of our own fragile lives that can be extinguished with a blink of an eye without actually really knowing the “when” or “how,” for the most part. We know the why, which is simply because we are part of this cycle of creation, existence/maintenance, and death. These are natural phases of transitions. Our cells, as the microcosm, go through this daily. Life as a whole goes through this, as the macrocosm. Everything goes through this! It simply is! To be able to be part of life in this body is a gift and our responsibility for its maintenance, sustenance, and upkeep. The body has many functions, actions, and processes.

We have very few actual functions of the body that we can voluntarily have some control of. We can control, to a certain point when we have to “poop.” We can voluntarily control when we have to “pee.” We can control when we have to laugh/not laugh, burp, fart, and more. In Ayurveda, these are known to be part of the 13 natural urges (Trayodashi Vega) Our breath is not necessarily a voluntary/involuntary natural urge and function of our existence. Although we can have some control over some of the natural urges, knowing they will cause us some dysfunction in the area and other potential systems, we can control our breath until a certain point but our own natural protective mechanism to live and survive will take over. Without breath there is no body = nobody! We have a strong urge to live, on the deepest level of our being and will do whatever we can in the last moments to prolong our existence to a point of whatever desperate measures will be required to do so.

When we take the time to really listen to ourselves, our bodies mainly, we can learn more about what we need and in doing so we can learn what we require to maintain homeostasis. Our bodies produce symptoms, ranging from subtle to overt, as a means to communicate to us that something is out of balance. In Ayurveda, we know that the first two places this occurs between our diets and our lifestyle. A key factor that indulges in activities/behaviors that are counter to our well-being involves our minds and what it is doing, what it is “telling us” as “stories.'“ The mind is a big distraction. Adyashanti says with regard to the mind “don’t believe a word you think.” He also says “99% of our thoughts aren’t important”, and “if the mind wasn’t attached to the body, the body would know exactly how to take care of itself; that it is a truth meter and can tell us what feels good from what doesn’t.” The mind is that which vacillates between past and future. That’s how it survives. That’s what it does as its inherent function especially when it doesn’t have “something specific to do.” The mind keeps can keep us busy and caught up in anxiety provoking thoughts/sensations when it thinks about the future. I remember learning a story around the mind and it goes like this: One day there was a king that stumbled upon a genie lamp. He rubbed the genie lamp and the genie awoke saying “once you have awaken me it is up to you to keep me busy otherwise I will devour you.” The king was frightened and didn’t want that to happen. He asked for his first wish thinking that the genie would be kept busy and that was to create a kingdom. Poof! The wish was granted. The genie said “you have two more wishes and if I’m not kept busy, I’ll devour you.” The king was panicked and then thought of a second wish which was to be as rich as possible. Poof! The wish was granted and the genie said “you have one more wishes and if I’m not kept busy, I’ll devour you.” The king freaked out and then consulted with his appointed counselor and after some time they came up with this idea which was to tell the genie “create a poll and climb onto it and go up and down until I tell you I need you for something else.” The genie did this and the king remained undevoured. The point of this story was to give an example of the mind and how when it’s not given a specific task it will consume us in its free time. The mind makes a terrible master but a great servant when it has a purpose.

When the mind goes to thoughts of the past, this is where depression generally can arise. Similarly, in yogic philosophy, when we inhale it is said that the inhale has its root in the future and when we exhale it relates to letting go and the past. There is an understanding in the subtle anatomy of yoga that there are four parts to the breath: Puraka (inhalation), Antar Kumbaka (retention/space after the inhale), Rechaka (exhalation), and Bahya/Bahir Kumbaka (retention/space after the exhale.) The points between the breath are considered very significant because these are natural pauses that occur. They can expand over time as we focus our awareness at these junctions and in doing so it is said that we can experience deeper physiological and psychological benefits such as a deeper sense of clarity, peace, increased energy, sustained energy, inspiration, and even metabolic stimulation. This partly depends on how we work with the breath and in yoga we have practices known as Pranayama which are techniques designed to “manipulate” the breath or simply have an awareness of.

The yogis believed/believe that we are born with a certain number of breaths. Each and everyone of us has a certain number. They knew that utilizing the pranayama techniques could be a way to prolong our lives. It was/is understood by the yogis that if we shorten our actual breathing process, we can shorten our lifespan. If we lengthen the breath, we can extend it. Being able to breathe in ensures that there will be an exhale but when we exhale the inhalation may or may not follow. Similarly, since the inhalation represents future and possibility by breathing in we have the possibility of another moment in this body. When we exhale, we don’t have the possibility of continuing and the exhale leaves behind who we were when we were in body. The transitions in the breath, the still points between the inhale and the exhale are simply a pause in time. Presence, now is like that. The transitions also show us where there is possibility of something or nothing else. It all depends.

I remember learning from a neurophysiologist , Dr. Naschit, who worked at the Himalayan Institute when I was studying beginning meditation and he said that he could simply read a persons breath to determine what condition they have. He shared that people suffering with anxiety displayed a breath pattern that was short and shallow. Naschit stated that in depressed people they breath tended to be slow, shallow, and stagnant in ways. He would say from his observations and experience that by working with the breath, homeostasis in health, body-mind-spirit could be better accomplished. I’ve seen this in my own experience. This was a fun and fascinating lesson. Dr. Vasant Lad, has stated that we can view the breath of a turtle and see how its breath is deep, long, slow, and full, and the turtle lives a long long life. Whereas, a dog has more shallow and quickened breath, and doesn’t live as long as a turtle. This is all food for thought. Our minds follow our breaths and our breaths follow our minds.

All of these considerations have a powerful influence on the body in many ways. When we take the time to slow down and be present, we have the profound opportunity to learn so much. When we feel lost or confused or disconnected, getting to be intimate with all this is a way to really explore what is needed right now. Only by following right now in each moment we are given can we journey into what may be. The future is determined by what we do now. The past can be re-experienced in a different way, right now. We can not change the actual past but we an help prevent the past from repeating itself in the future by the actions we take in the “right now.” Right now is the time. Right now is the only time. The future isn’t guaranteed. When we go to sleep at night, those of us that tend to sleep at night, we aren’t promised to wake up tomorrow.

Life is happening. There is change. This is the constant. As Ram Das has said “I have a commitment to truth and not to consistency.”

What to take away from this article and how to apply this to seasonal changes/transitions:

1) As we change seasons, treat each day as it comes. Under the current umbrella of it still being summer we may have chillier days that aren’t summer-like. In this case, on those days, honor your digestion and body in terms of modifying what you’re eating to accommodate the weather of the day. By doing so, you’ll reduce the chances of becoming ill. It is during these windows of transition that many people become sick due to not really following the weather of the day and acting as if it is still that season even with temperature and atomspheric alterations. Slow down and take these little steps. It’s in the details.

2) Notice how the weather/climate changes in your area?

3) Notice how and when the sun rises and sets.

4) Observe what happens on the days of the solstice versus the equinox.

5) What is your body telling you? Are you getting sleepier earlier as we progress from summer to fall to winter? Are you increasing in energy and alertness/awaken-ness when we transition from deep winter, to spring, to summer?

6) How does your digestion feel given any time of day? Any time of the month? Any time of the season/year? Is it heavy? Light? Rampant? Variable? Strong?

7) Which season do you favor? Does your body agree? (how do you know? well, if your symptoms increase with the season then that’s a sign of the underlying issues you may be having with health. If your symptoms become alleviated, then that an indicator for what elements are needed to counter your symptoms and nature is helping you. In either case, nature is supporting your discoveries.)

8) Is there dryness present in the body? Example, itchy eyes, ears, nose, mouth, skin?

9) What is your energy overall at any given time and see how it may correlate with your surroundings, from the microcosm to the macrocosm. (being your body environment, to the home environment, to your neighborhood, your region, your city, your state, your country)?

10) Where is your mind in all this? How do you feel emotionally? How do you feel mentally? What causes distress? What causes ease? Learn from the subtle to overt cues. What do you notice? What’s the correlation? What’s the connection to transitions/change?

11) What’s the diet like?

12) What’s the lifestyle like?

13) Do you take or make time to really get to know yourself? Is there space in your schedule to allow for this? Why not, if there isn’t?

14) What do you do to distract yourself in a healthy and unhealthy way?

15) What supports do you have in place to encourage your well-being? How do you reset?

16) How do you relate to stillness/silence? I recently wrote a meme that said “Silence and Stillness speak volumes. Can we hear what’s here or do we try to avoid it, which is essentially avoiding ourselves? Do we heed the inner calling or prolong it by finding ways not to be close to it? some of it depends on our readiness and willingness. Are you willing? Ready? If not, that’s okay. What remains true at the core of our being, remains true and awaits us patiently, eternally, endlessly. This is part of our journey in this life. Worthy of exploring, to the last breath!

17) Are we resisting? If so, how’s that working for you? If so, that’s okay too and part of the human experience. Many of us have heard “resistance is futile.” Adyashanti once said “When we resist resistance, resistance resists back. When we resist resisting, resistance releases itself.” Either way, we can choose to resist resisting or simply hold space for the reality that we are in resistance in any particular moment without any expectation of movement until something is ready to move.

18) Check out the below articles for more details

MORE RESOURCES:

SEASONAL PRACTICES

DAILY PRACTICES

END OF SUMMER

5 TIDBITS FOR SEASON CHANGE

SEASONAL ALLERGIES

13 URGES

BODY AS OUR GUIDE

FINDING STILLNESS

4 PART BREATH

POWER OF A RESET

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

A BRIEF SUMMARY AND PERSPECTIVE OF TRAUMA, PTSD, AND AN INTEGRATED APPROACH WITH YOGA AND AYURVEDA

Definition of trauma (per Merriam-Webster Dictionary)

1a: an injury (such as a wound) to living tissue caused by an extrinsic agent

b: a disordered psychic or behavioral state resulting from severe mental or emotional stress or physical injury

c: an emotional upset

2: an agent, force, or mechanism that causes trauma

Definition of post-traumatic stress disorder (per Merriam-Webster Dictionary)

: a psychological reaction occurring after experiencing a highly stressing event (such as wartime combat, physical violence, or a natural disaster) that is usually characterized by depression, anxiety, flashbacks, recurrent nightmares, and avoidance of reminders of the event —abbreviation PTSD

---

General category of Trauma and PTSD according to Ayurveda and Caraka-Saṃhitā, assesses this as “ManoVikāra” or “ManasVikāra” or “Manas Roga” or “Manas Śārīra Roga” which generally is defined as psychosomatic diseases/illness/disorder.

---

The above shared definitions of Trauma and PTSD shows a pattern of development where an individual experiences trauma and with that, as a by-product of what the nervous system, and system overall, progresses generally into a PTSD response. This response is exemplary of how the mind and nervous system interact and experience, what some call a “heightened nervous system response'“ which when triggered can sometimes render an individual incapacitated or having an opposite reaction which is to act out in ways that can be abrupt and even possibly harmful towards the self or others. This heightened nervous system response can range from a general ability to perceive the environment with an increased sensitivity to it, to hyper-vigilance (as defined by wikipedia, Hypervigilance is an enhanced state of sensory sensitivity accompanied by an exaggerated intensity of behaviors whose purpose is to detect activity. Hypervigilance may bring about a state of increased anxiety which can cause exhaustion) as a result of being triggered by an external factor that could somehow remind the individual of a memory rooted in trauma.

I have recently been inspired to write this article in the name of Trauma and PTSD due to my own reflections of my own journey, along with the interactions of clients, friends, and loved ones. This is a very layered topic, complex, and multi-faceted. This article would be quite lengthy if it was to be written in a way that included the various perspectives that describe trauma and its management. For the purpose of this article, with the intention of keeping it on the shorter side, I have decided to use myself as an example with regard to the process and work involved in achieving a certain level of homeostasis.

In my earlier youth, ages two to 17, I experienced multiple traumas that severely impacted me in ways that carried much weight on my growth and functionality in the world, until recent years. The earliest and first main trauma was the death of my father when I was almost two years old. During those years, I was molested as a child, beaten, heavily disciplined, emotionally and mentally degraded, shredded, and broken down. There was a great deal of economic hardship growing up. I was surrounded by an environment of anger, grief, and anxiety, mostly. I had no sense of self. No self-esteem. No voice. No trust in the world. No sense of safety. Minimal nurturing. No self-worth. No self-acceptance. I had a lot of anger as I entered into my teen years, which coincided perfectly with hormones surging through my blood causing everything to be heightened and magnified, during a period of normal development of any teenager. Let’s add into, not only knowing I existed but the question of why do I exist? Who am I? What do people want me to be? and mix this all up with the certainty that on a deeper level I knew I was gay and had to figure that all out since I was a teenager. I had this edge, aggressiveness, and controlling behavior, when I wasn’t anxious. In ways, they fed each other. Depression would fall in between, which lead to the few suicide attempts until my mid-20’s.

There was this impetus to pursue my degree in psychology so that I could understand a lot of what I had been through and figure out how to help myself because there was this inherent drive to connect with a life that I felt would be possible for myself by taking myself out of the hot seat. I wanted to be “normal” somehow and just had to determine what would make that happen. When I finally started dating guys, one of my boyfriends encouraged me to go to therapy because he said “I refuse to be with someone who was emotionally unavailable.” So, I followed the advice of a dear friend of mine and she told me to see this particular therapist, named Liz, that practiced this profoundly transformative therapy called Core Energetics, which incorporates breath, and movement, not so much “talk therapy'“ and I started connecting with myself in ways I hadn’t imagined. Along the ways I also found my way into yoga and meditation, and the beginning of holistic medicine through various outlets. This all started coming together and was synergistic with my process I was engaged in with Core Energetics. I had a realization that I had been out of my body for so many years due to my traumatic experiences. Massage, Shiatsu, acupuncture, yoga, and even herbs started to help me connect with being in my body. Core Energetics helped me work through the psycho-physical-emotional components of my own “recovery.” What was I recovering from? Answer, was trauma. What was I recovering? Answer, myself beneath the layers of pain and suffering. How was I recovering? Answer, by going through the actual pain in a safer place and away from the actual environment that fostered it to begin with. During my time with Liz I was given two diagnoses. The first diagnosis when I began with her was “Affective Disorder with Mixed Emotional Features.” The second and last diagnosis was “Post-Traumatic Stress Disorder.”

Like a magnet, life has had it be the case that I should gravitate towards other individuals who were also recovering from various traumas. What I realized was that many people had undergone trauma. For me, the constant was sexual abuse, but not too far behind was some sort of anxiety and/or addiction of sorts. I became a case manager/social worker and worked more with individuals who were in “the system” and these opportunities presented many reflections for my own inner process. It was quite fascinating to witness that as I was going layer by layer within myself that I would see aspects of myself in others. It is safe to say that I have seen quite a lot and experienced quite a lot in this lifetime and I continue to learn and go deeper within myself.

Yoga (traditional) has been in my life for almost 25 years and Ayurveda, which is a complete system of holistic medicine, for almost 18 years and both have improved the quality of my life immensely by incorporating a creating a way of life, a lifestyle that included getting into my body with the yoga exercises, philosophies, and the Ayurveda that supported me by having an appropriate diet for my body and mind, along with herbs and whatever else was needed. Over the years, and as needed, I have been in and out of the Core Energetics therapeutic setting. This is what has worked for me. It has such a strong element of exploring the emotions through not only the mind but also the body, which tends to be lacking in some therapies. Coupled with the yoga and other hands-on modalities I have indulged in over the years, yoga, CE, and Ayurveda are a staple in my life! One summer, I had the pleasure of working with a trauma specialist, in addition to working with CE and Radical Aliveness (another adjunct technique) and really shifted amazingly to a whole new level I didn’t ever think I would successfully arrive at with both feet planted. It was also during this time that I had this powerful realization that in order for me to truly transform the hardships into victories I had to let go of a story. I had this story for so long that said things like “I am broken”, “No one has had it worse than me”, “I am beyond repair”, “Something is wrong with me”, “I’ll never overcome this.” So on and so forth. I realized that there was some distortion in the comfort of holding onto my story because I didn’t know who I would be if I let go of the story. I willingly let go of the story and the shift happened. What used to seem to keep me bound, no longer had a hold on me. I felt a lightness in my being. I felt a regulation in my nervous system occur that I didn’t think was possible. Sure, I may have moment of being anxious but how it’s managed and how long it lasts is very different these days. I am human and still have human moments, and that perfectly okay!

Over the years, I have worked with clients who have had traumas on the full spectrum. Baby steps, for sure, since it is a very delicate process. I’ve supported friends and colleagues as well. We are all in this together and can support each other as needed. I continue to work on myself daily with all my tools in the tool box that I have and maintain full responsibility of myself. I remember one day sitting in my 12 step group for Survivors of Incest Anonymous meetings and everyone went around the room saying “hi, I am so and so, and I am a survivor of sexual abuse.” The response would be “hi, so and so, welcome and thank you for coming.” So, during this one time, I had this epiphany that I didn’t want to be a survivor anymore. I wanted to live life. When it was my turn to introduce myself I said “Hi! My name is Antonio and I choose to start living today” because I no longer wanted to allow my past to make me a victim any longer where I am just surviving life. I wanted to live it. This is what I have been doing since then and will continue to do so.

it is a duty, pleasure, and humbling honor to work with others in ways that involve a holistic approach in managing trauma and PTSD. I am confident to also share that part of this process has consisted of working with addiction. I’ve had my share and I am no longer weighed down by old addictive patterns. I recently wrote this piece on addiction. This piece is also important because it is very common for those suffering from addiction that they are self-medicating with some sort of externalized form of temporary pleasure that is meant to help the individual temporarily feel better, for whatever reason. It’s a little long, so I hope you have a few more minutes to give me your attention.

---

THOUGHTS ON ADDICTION...RECOVERY

Addiction- That behavioral and complex thought/emotional process that depends on something outside of us for a sense of completion/satisfaction, but causes perpetual suffering and on various levels depending on the addiction. It’s that substance that we feel we can’t be without. Who would you be if you didn’t have that substance to depend on to feel good? Are you able to stop doing that one thing or does it control you? What is your object of attachment? These are good questions to see what your addiction is for you.

It is a type of disease. It definitely involves a “diseased” mind on some level and the intensity of the disease can manifest in physical dependency. Examples of this include but aren’t exclusive of others are alcohol, heroin, meth, and sex.

Recovery- success involves willingness, full honesty, vulnerability, dedication, disciplined commitment, along with adequate support. Initially, when sobriety starts, that ideally means full withdrawal from the “object of affection”. But the tendency is to find some other vice to substitute which is still counted as a relapse, especially in the beginning.

The honesty piece is a crucial factor that must be emphasized. As honest as we can be with ourselves, the better help we can receive. Lying only perpetuates the self-loathing and deepens the downward spiral into self-destructiveness. Adding to anxiety and depression. Lying consumes us from the inside out and becomes passive-aggressive tendencies which further the additive process, even justifying it more so. For instance, “I’m lying. I feel like shit about it. I’m afraid to say anything. Now I feel isolated. I feel like shit. That drug can make me feel better. I feel bad and guilty about wanting it but I can’t stop myself. I feel like shit. I isolate more. I finally get the “hit” I was looking for. I feel great and shitty at the same time. I crash. I hide.” So on and so forth and as many variations as there are people and people with their addictive tendencies.

The recovery/sobriety support typically includes a group meeting(s), sponsor, networking, medical intervention if needed, a therapist, and loving friends with clear boundaries. Failure to implement all these can cause more harm than good. It’s an investment in yourself until stability is achieved. Then maintenance is essential and can look any number of ways depending on the nature of the person and the substance of addiction.

BUT if someone says they are in recovery and aren’t able to provide some sort of mature and grounded in reality provision around their sobriety, then run!!! This can be a slippery slope and red flag indicating that a relapse has already begun and is rooted in denial. Denial can hurt both the person seeking recovery and loved ones. Blinders on can cause accidents. Don’t be naive. If we are naive to it, this becomes apparent in people who are co-dependent and enablers, then we fall into the cycle with them which becomes this tugging and pulling.

Sobriety, at least for a couple of years (I’m being modest) involves absolutely no substances. Not the main one and not the supplements. You’re either “clean” or not. Maybe as time progresses, for example, there’s a possibility to have a drink if meth was your fix but this depends on the person and the inner work they’ve done. Definitely not meth, ever. There are some who are in recovery for 10 years and can have that one glass but there are others who are absolute and don’t touch a thing. As they say in the rooms “one is too much and 1000 is never enough.” It depends on the person and their personality, whether they have addictive personalities, if it even runs in the family, or not.

Aside from the chemical dependencies that substances such as alcohol and heroin have, which have the highest relapse rates being 90%, which requires utmost care and attention in detoxification, there is the mental component that underlies all addictions. In that, there is some root emotional/thought that exists. There is some sort of trauma embedded in the mind and tissues that must be carefully and gently excavated that is the subtle caveat for the manifestation and presentation of suffering that leads some to these addictions. Getting to the foundation of this is imperative! Otherwise, the person stays stuck and repeats and repeats and repeats this destructive patterning. We each have a responsibility to ourselves to do this work. As painful as it may be at times BUT the weight of this pain is less so than the actual substance of addiction, in the long run. It seems like the drug may be better short term but the long term harm is extensive and deeper.

Lives are lost to addiction daily. The rate is extremely high. The person could overdose, lives are lost to death or seem like the walking dead, hearts are broken, getting raped happens, bankruptcy, debts, poverty, homelessness, loss of friends and family, and even harm towards others. Suicide isn’t an uncommon thought in an active addicts mind. Whether they admit to it or not. Whether they purposely try doing it in one shot or slowly over time as part of a degradation and deterioration process. If they physically remain alive, some people with such active and profound addictions walk around like the walking dead. They walk around with a shell, appearing as a shell. They’ve forgotten who they are and have believed their thoughts. On many levels, we all have this addiction because the mind is slippery and it manifests in subtle ways for some of us.

The mind can create or destroy. It just depends on where it’s focused. When we lose touch with who we are at the core, it becomes eclipsed by a cascade of thoughts that suppress it and convince us of suffering is the only way. Yet, some part of us is yearning to be free. Fundamentally, there are two ways to be free from suffering that are proven to be effective. 1) we die 2) we work through our shit on a daily basis and keep putting in support so we don’t have to do it or be with it alone and eventually the old skin sheds and we morph into the version of ourselves that we yearn for.

On a deeper level, there is so much pain, guilt, and shame they carry. Especially when it’s out of control. It’s a perpetual cycle but there’s either a breaking point where enough is enough and the above-mentioned steps are put in place to secure and reclaim their lives OR death becomes the end of this level of suffering but leaves behind those of us to grieve around the loss as part of this tragedy.

Life is a choice. Dealing with the pain or avoiding it is a choice. The pain doesn’t go away, it just comes out in other ways. The only way out is in and with support. It can’t and shouldn’t be done alone! And that’s if you truly want to live.

---

In conclusion, I get trauma, PTSD, and addiction, believe me. I also know that these are quite complicated at times and I by no means am claiming to be a licensed expert in the field such as a psychologist or clinical social worker but I have had extensive experience on both sides of the fence, with important tools combined such as therapeutic models such as Core Energetics/Radical Aliveness, yoga, Ayurveda, meditation, stress management techniques, and massage which have caused me to feel successful in my own process and in my life at this point. It is possible! With the right support and willingness, a lot can be accomplished. All that’s needed is gentleness, patience, diligence, dedication, and remembering you’re human. This was that path that worked for me and I understand that some variation of this integrated approach would be highly beneficial for many individuals. It brings me great joy when I get to work with individuals who come in to see me and are willing to have me support them in whatever way I can, with whatever tools I have, and I am deeply touched when I see the transformations, shifts, leaps and bounds that happen in this “recovery” process.

Public Service Announcement: If you or someone you know is dealing with similar issues, please feel free to connect with me. If I can help, I will. If more is needed, I can offer some resources to support in figuring it out. This wasn’t meant to be done alone. It can’t!

REFERENCES/ARTICLES:

Concept of Psychosomatic Disorders in Ayurveda

https://pdfs.semanticscholar.org/d0a4/e28379e78379fca1e69b4b08ca8ffc6db728.pdf

Diagnosis and Management of PTSD

https://www.ncbi.nlm.nih.gov/pubmed/14705759

Complimentary and Alternative Medicine for PTSD

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4177524/

A Modern Ayurvedic View of Trauma

https://shrifreedom.org/ayurveda/trauma-in-ayurveda/

Trauma Redefined in DSM-V

http://tpcjournal.nbcc.org/trauma-redefined-in-the-dsm-5-rationale-and-implications-for-counseling-practice/

PTSD AND TRAUMA

https://dsm.psychiatryonline.org/doi/abs/10.1176/appi.books.9780890425596.dsm07

Yoga as a Treatment for PTSD

http://accurateclinic.com/wp-content/uploads/2016/04/Yoga-as-an-Adjunctive-Treatment-for-Posttraumatic-Stress-Disorder-A-Randomized-Controlled-Trial-2014.pdf

What is Trauma Informed Yoga?

https://www.eomega.org/article/what-is-trauma-informed-yoga

Definition of Post Traumatic Stress Disorder

https://www.merriam-webster.com/dictionary/post-traumatic%20stress%20disorder

Definition of Trauma

https://www.merriam-webster.com/dictionary/trauma

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

HYDRATION

CLICK HERE for the link.

PRACTICAL SUMMER TIPS TO STAY HEALTHY

This is the time of year when nature is in its full glory, splendor and delight. Aliveness has infused in the atmosphere and many of us are feeling ignited and inspired by this. It is the natural tendency for heat to have this effect. As heat increases, the activity of molecules increases with speed. This speed can translate into a variety of ways that encourage celebrations of vitality ranging from traveling, to meeting up with more friends, hosting lunches, dinners, and other soiree’s. As in the winter time when the holiday’s are upon us, so it can happen in the heated months, where we can over do ourselves, and then when the following season hits, we feel handicapped somehow. In Ayurveda, we call this Pitta Season because it is the season of heat. In some locations a dry heat, and in others a more moister/humid heat. The qualities of Pitta are Hot, light, slightly moist/dry, sharp, and oily.

Here are some general considerations as the days progress into summer the summer months, as shared through the amazing science of Ayurveda.

1) STAY HYDRATED. If you’re not exactly sure of how or if you’d like options to optimize hydration, check out THIS link.

2) SUN EXPOSURE. Ayurveda suggests avoiding the peak time sun for many reasons. Though being exposed to sunlight can have a biochemically stimulating affect ranging from increasing metabolism, increasing vitamin D, detoxification, increased energy and circulation, and uplifting and inspiring, it can also have a depletive affect that ends with feeling wiped out at the end of a day or even before then, depending on how much sun exposure you’ve had. We want to harness the power and energy of the sun in a mindful way that cultivates it for our health and longevity. We know that, for instance, too much sun exposure can predipose certain individuals to skin cancers. Overexposure to sun can also increase the aging process by breaking down the necessary structures of the skin, causing wrinkles. Similarly, lack of proper hydration while playing in the sun can increase wrinkles.

3) MINIMIZE ALCOHOL. Alcohol has an stimulating affect on the blood. Summer time also has a stimulating affect on the sun. Adding the two together can increase the possibilities of dehydration and increasing inflammation. It’s like adding gasoline to a fire. Remember to stay hydrated and to slow down on the intake of alcohol.

4) COFFEE INTAKE….should be monitored. Stay hydrated even around drinking coffee and other caffeinated beverages, should you do so. Check out THIS article for information on coffee.

5) REST. It’s not uncommon that certain cultures like, Italy and Mexico, that during the hot days and after lunchtime, people take afternoon “siestas.” Taking a nap is like this, which not only acts as a reset but also serves to cool the body down. Why do you think long haired dogs sleep more in the summer? It’s because they are conserving energy and attempting to cool down. Sleeping/resting/napping has not only an anti-inflammatory quality to it but it also engages the parasympathetic nervous system that is designed to restore the body and, in some ways, the body cools down from over activity. So just because nature says to expand a lot during this time of year, it’s still important to be mindful not to over due it because this can lead to depletion which sets the ball in motion for other health issues to arise, if not sooner, then later.

6) MEAL TIME. Still get your 3 meals (for some 3-5 smaller meals) in and eat seasonally. Why not.? Nature is producing an abundant of crops this time of year. Take joy and pleasure in it. For some constitutions, such as Pitta-predominant individuals, it may be too hot to eat. So eat more cooling veggies and fruits. Don’t cook so much. Definitely don’t bake if you don’t have to. Grilling is great if you’re outside, but not in direct sun (see point #2.) Cook under an umbrella while sipping a hydrating beverage.

7) MINIMIZE COLD ANYTHING. As tempting as it may seem, especially when it’s 100 degrees F outside and you want to take in a substance that is cold/icy/frozen. Although this may seem supportive in the moment, short-term, the long-term risks may not be worth it. Any substance with these qualities will in fact dry you out more. Some constitutions, such as Vata predominant individuals, will feel it faster and reap the repercussions with symptoms such as allergies or dryness. Pitta predominant individuals may feel the need to keep taking in more of these qualities without full satisfaction. Kapha predominant individuals will most likely increase weight. Check out THIS article for more thoughts on this.

8) GET OUT. Get out there in nature. Go hiking, camping, jet skiing, canoeing. Again, try to avoid being in too much direct sun or this will “zap” you, causing your system to get compromised. Definitely avoid vigorous activities such as biking or running under the direct heat of the sun, during peak hours. Sweating in excess/ being drenched in sweat, is not ideal and causes more harm than good, on many levels. Strolling at night under the moonlight or starlit night is much better on the nervous system. Maybe do a little of both. Get your exercising in during the day, and then take a calming cooling walk at night.

9) GET A MASSAGE. Massages during the summer can add to the spa like feeling afterward. Massage is good anytime of year. Check out THIS article. Reiki, Shiatsu, Thai Bodywork, Thai Massage, Bowen Sessions, CranialSacral Sessions, and even Marma sessions can all benefit the body and be perfect treatments to do during the summer time.

10) HAVE FUN! Remember to simply have fun. Laugh a lot. Play a lot. Life is too serious at times and this is the balance to it. It’s that simple. Make light of things. This is the time of year to enjoy so much, in so many ways. Try to recall yourself as a child and what you did for pleasure. How does that translate to you being an adult? Think about it . Have a great summer!

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

SIPPING ON COFFEE THOUGHTS: BENEFITS AND RISKS

I’ve been thinking about coffee lately and wanted to share some thoughts around the health benefits and health compromising that can occur due to coffee intake.

There are many studies out there that support how coffee is beneficial for reducing the risk for:

• cardiovascular disease

• type 2 diabetes

• Parkinsons/Parkinsonian Tremors

• cirrhosis

• uterine and live cancer

There are many studies that support how coffee can be harmful for increasing health risks, such as and not limited to:

• addiction to coffee (as a stimulant)

• insomnia

• cerebral infraction

• cardiovascular complications

• increased acidity

• increased inflammation

• may contribute towards some cancers and cancer formations

• heartburn

• heart palpitations

• anxiety

• an appetite suppressant (not in a good way)

It is important to remember that coffee comes from a plant and that we know that the plant kingdom can have natural and profound benefits on our health. The coffee plant offers numerous phytonutrients, bioactive compounds, and antioxidants. We also know that using anything in excess, even when it is naturally grown, can still have negative effects on health.

By looking at the wisdom of Ayurveda and what it has to share as far as its profound and vast ability to determine the pharmocological actions of any substance, by far more than any other system, we can best understand how to apply this knowledge to the use of coffee, at least. This is one of the main reasons why Ayurveda is highly successful, due to its ability to assess qualities of substances and its relationship to the body.

In Ayurveda, we have what is called the principle of the 6 tastes (Shadrasas), consisting of sweet, salty, sour, bitter, pungent, and astringent. Simply, there are 6 tastes and it is through the understanding of how these tastes work in our physiology, and even the mind to a certain degree, that we can either experience the medicinal benefits of substances or have them become poisons in our system. David Frawley shares with us that “Coffee is pungent, bitter, warm and pungent in post-digestive effect. It decreases Kapha, but increases Pitta and Vata, aggravating acidity. It is a nervine and cardiac stimulant and mild narcotic. It is rajasic in nature and it can be addictive. Used occasionally, it is good for low energy, hypotension and depression.” So what does it mean to be “pungent, bitter, warm and pungent”? In Ayurvedic medicine we have the Principles of and Science of ”Dravyaguna Shastra” which refers to the pharmocology of substances and the science thereof. These are Rasa, Virya, Vipak, and Prabhav. Rasa, refers to the taste, that which is immediately experienced on the tongue. Next we have Virya, which is the action that occurs in the stomach regarding whether a substance is heating or cooling. Then we have Vipak, which is the post-digestive effect and how the substance will be metabolized/absorbed in the colon. Prabhav, doesn’t pertain to every substance but this is a “specialized” category in Ayurveda that accounts for the fact that certain substances will have a benefit that isn’t necessarily accounted for but can be noticed to occur. The science of Ayurveda has room for this, but western medicine may not.

To further expand on pungent, bitter, warm and pungent it to simply state that something that is pungent, bitter, and warm consists of heating and drying qualities. If an individual has any precursory symptoms to such conditions already, then taking in any substance with these qualities will only increase these qualities. There is an axiom in Ayurveda that states “like increases like and opposites cure.” This can be applied to almost anything.

I remember learning in a course that coffee acts like this in the physiology/digestive system: Coffee is acidic by nature. When it enters into the stomach, which consists of an acidic environment(digestive enzymes such as pepsin and hydrochloric acid, balanced with alkalinity, which is the natural mucosal lining in the stomach, it raises the acidity level causing the stomach to react in a way as if there was a protein present. It is important to note that the stomach is responsible primarily for the break down of proteins, hence the strong acids, through its churning process. When coffee is ingested and falsely stimulates the stomach to increase in acidity, the body’s intelligence will say “hey, where’s the protein that I’m revved up for?” The body will then respond and say “lets see where in our own body we can find protein to break down.” This may be one of the main reasons why coffee is an appetite suppressant! This is food for thought, and there should be studies to support this but it is safe to say, knowing how the physiology works , that this is quite plausible, especially when we know how coffee can functions, what it consists of, and its strong tendency towards acidity. If there is acidity present, which many people do have this due to diet and lifestyle, then coffee will have a natural tendency to increase acidity. Acidity is heating and therefore, it makes sense that it would increase inflammatory processes of all kinds and not limited to virus’ for example. Further studies should be done to examine the correlation between virus’, inflammatory diseases such as Ulcerative Colitis, Crohn’s Disease, and the effects that coffee has on them. If someone is anxious, it can be deduced that coffee will increase anxiety due to its stimulating nature. Even if studies show that not all cancers can be linked to coffee directly, it is safe to say that knowing the qualities of coffee, as mentioned previously, that anyone with internal environments of dryness and lightness, and cancers (which tend to have some form of acidity, protein/genetic issue, and inflammation) that coffee could negatively influence these as well. The question would also be how much coffee could have this effect?

Since coffee has a drying action on the body due to inherent astringent qualities (regardless of flavor) it is important to counter the effects of dryness by hydrating adequately. It could be recommended to have some water (warm preferred) but ideally “natural gatorades” such as coconut water or limeade (see recipe link below) before and after drinking coffee, to not only support hydrating the body and reduce the negative effects of coffee but to also purify the tissues that are affected by the heating acidic inflammatory properties and potential of coffee.

To slow down the catalytic actions of coffee, it has been known in cultures such as India and Turkey that coffee can be taken with butter, ghee, or even coconut oil. Additionally, milk such as whole milk, raw milk and even coconut milk contribute qualities that support reducing the intensity of the coffee and caffeine to a certain degree and helps to balance the nervous system and digestion. Not only does this support proper metabolism of coffee but it add a luxurious taste as well! The oil itself supports liver functions, and even coating of the myelin sheaths (part of nerve tissue.) Spices such as cardamom slow down/reduce some of the caffeine so it doesn’t overly tax the body and nervous system. Food for thought, though, Kapha predominant individuals can avoid adding the above mentioned fats since Kapha individuals have this naturally in abundance in their body.

Volume is an important consideration as well. Am I drinking 4oz, or 8oz. or 16oz. or even 20oz.? Typically in certain cultures like France, Italy, Spain, Brazil, Africa, and India, the amount of coffee didn’t really exceed a cup. Now, with cafe chains like Starbucks we have double to quadruple the normal amount. This also plays a role as to whether coffee is a friend or foe. It isn’t uncommon for an Italian or French individual to have a shot of espresso after a meal to support digestion, or to have a cappuccino with a sort of pastry or even piece of fruit as per morning routine instead of bacon, eggs, cheese omelette with toast, orange juice and large coffee which is done as per a typical western cultured individual. Sometimes large venti coffees replace a meal because it’s on the go and some people don’t have the time to sit down and have a light healthy breakfast. This does add up and contribute towards health issues in the long run. More studies should be done to verify this but this can be experimented with personally, if you’re curious., and you’ll notice for yourself the differences. Let’s add to this, how often throughout the day. Is it one cup or 6? This is another potential negative influence. Vata predominant individuals may or may not benefit from a “little bit” of coffee depending on many factors. Pitta predominant individuals can also have a moderate amount with it appropriately being prepared for their constitution, and considerations around whether they have inflammation. Kapha individuals may be able to benefit from a moderate amount in order to get them going, with the appropriate spices, and other factors considered for their constitution but also to remember that in excess they could gain more weight.

Temperature of coffee is just as important. It is understood in Ayurveda that anything cold or frozen is not ideal for the body and health. The quality of cold is drying, light, and astringent. Therefore, when we add cold substances to a body that regulates temperature around 98.6 degrees +/- we cause a stress to the system. It’s like putting a cold bucket of water on a fire. This affects health and causes all the systems to be compromised, starting with the digestive system because all the other systems linked into the vitality and quality of health in the digestive system, one way or another. We can further say, according to Ayurveda, that a predominant Vata person or individual that has predominance of Vata symptoms should have warm substances. A person of Pitta tendencies/symptoms, should engage in warm/room temperature/cool(not cold) substances. And, a person with Kapha tendencies/symptoms should have hot. Temperature plays a crucial role with digestion of all substances. Coffee is naturally more heating, drying, due to its bitter, warming, pungent qualities and therefore appropriate considerations are needed when drinking coffee. Absolutely no cold or iced beverages! It can also be suggest that coffee, due to its previously mentioned qualities, can be influenced by season as well. For instance, since it is generally heating by nature and to drink it in hotter climates will only increase the heating potential of coffee. Drinking coffee in the cooler climates would be better. Let’s also remember how constitution can factor into this as well. (I know. There are many variables.)

The quality of coffee is just as important. Is the coffee Maxwell House or even Folgers, Dunkin Donuts or even Wawa? Or, is it Starbucks or a local cafe (Ma & Pa establishments)? The better the quality, the better it is. Still being mindful that a little bit can go a long way, as mentioned previously.

According to Ayurveda, the body, when it is threatened with or exposed to dryness or excess moisture, will attempt to remedy itself, through neurochemical signals and communication, to stimulate in a way to reduce the dryness and reduce the moisture. “The body is a historical system and requires consistency for health,” as stated by Maryanne Thompson. It is understood in Ayurveda that the primary cause and root location for most diseases is in the diet and lifestyle. Additionally, in the digestive system we can observe subtle symptoms to indicate the beginning stages of imbalances that can head towards bigger ailments. What are these subtle symptoms (not always subtle)? gas, bloating, indigestion, mild constipation, diarrhea, sharpness, hyperacidity (acid reflux), and heaviness. The body is amazing and always seeking homeostasis. It does this to a fault sometimes but should we heed the warnings or means the body communicates that it is out of balance, which is through symptoms subtle and overt, then we can regain health by listening. The body tends to communicate through pain. Pain is broken into general qualities such as heaviness, dullness, sharp, cold, dry, and hot. Listening to these is a good way to prevent bigger issues from occurring later on. For instance, that cold usually starts almost a week before the symptoms have become fully expressive. How do we know? Because and usually, there is some sense of dryness or tickle in the throat, even in the ears at times, and even in the eyes (itchy.) We ignore this and then suddenly we find ourselves having a post-nasal drip. We take drying substances like benedryl/anti-histamines/steroids/other drying agents, to dry out the mucus, but why? When the mucus is the body’s natural way of saying “hey, I’m dry. Let’s send some mucus to protect this before it gets worse.” What happens then? We usually ignore it. A week later, there is a cold. If we keep doing what we are doing, we will keep getting what we are getting. If we don’t stop to take the time to slow down and address such subtle symptoms, then the smaller signs will become the bigger signs and then we are brought to some sort of halt at some point or another.

When it comes to understanding whether coffee is a medicine or a poison, it would be best to ask yourself the questions: How is my current state of health? Am I experiencing any inflammation? Do I have any neurological issues? What is my constitutional make up (being with Vata, (nervousness/anxiety/instability of sorts) Pitta (hyperacidity, anger, ulcers, inflammatory conditions), Kapha (sluggishness, heaviness, lethargy, diabetes)? Am I an anxious/nervous/dry person? Am I a high strung/angry/inflamed person? Am I a person prone towards being heavy, slow, sluggish? (If you answer yes to these three questions, then you may reconsider coffee for you). How much coffee am I drinking (volume)? What’s the quality of coffee (good quality versus cheap)? How often am I drinking coffee(frequency)? Am I properly hydrating? What is the temperature of coffee (hot, warm, cold/frozen)? Am I taking coffee with milk(s), sweeteners (preferably natural), oils (such as coconut and/or ghee, to support metabolism of coffee and its effects on the system)? Am I taking coffee with spices such as cardamom/cinnamon (to support metabolism of coffee and its effects on the system)? Why am I drinking coffee ( reasons such as boredom, habit, comfort, addiction, for energy)?

Coffee can be enjoyable, depending on who, when, why, and how. In considering all the above details around the consumption of coffee, there is the potential to understand how it applies to you and whether or not coffee is a friend or enemy. Moderation can be a key factor but Ayurveda would still say it depends on the individual and where they are at in the present state of health (mind and body) with all this that has been mentioned. It’s not enough to think that “coffee will make me happy and if I don’t have it then x,y, z.” But is it really? Is it benefiting your whole being or harming you for the sake of pacifying some part of your mind? Because in reality, you might feel happy with coffee because it brings you comfort but it might be the actual fuel behind why your joints feel inflamed, or you’re experiencing bleeding out of your rectum or are having issues sleeping, nervousness, anxiety, diarrhea, gastritis, so on and so forth. Check with your body and really be honest about how you are supporting it. The body is designed to handle a lot. Give it the help it needs and it will do even more for us all. It just needs time, patience, consistency, and routine. It requires love and attention to thrive. It will do whatever it can to endure, survive and live.

REFERENCES:

Coffee: The Good, The Bad, The Ayurvedic Perspective

The Latest Scoop on the Health Benefits of Coffee

Coffee and its Consumption: Benefits and Risks

American Institute of Vedic Studies, Volume 3 of Ayurveda Healing Course for Health Care Professionals.- By David Frawley

Natural Gatorades

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.

A SIMPLE SAMPLE 30 DAY DETOX/RESET PLAN

I am inspired to share with you this recent detox and reset plan that I had completed. It is simple because our lifestyles couldn’t afford us the time to go much deeper with the process and yet we achieved some wonderful outcomes. I lost weight, an average of 10 pounds. I lightened up my liver and significantly reduced inflammation.I improved the quality of focus and rest/sleep. My overall well-being was enhanced.

HERE’S WHAT I DID:

*For the overall month this was avoided: breads, cheeses, pastas, dairy, snacking, alcohol, no coffee/caffeine, and no sweets or treats. Hydration was increased with teas, waters, and “natural gatorades.” Click HERE for the recipe. Almond milk was okay with teas.

* Yoga exercise and massage was increased. I had seen a massage therapist but I had also done daily self-massage (abhyanga.)

* I also had the pleasure of using my steam box 2-3x week for each week to support detoxification. (This should be avoided if you are experiencing any skin issues and/or are sensitive to high heat.) I would stay in the box, as per Ayurvedic principles, just long enough where a sweat would start to occur, not further.

*Of course. dinacharya rules applied when it came to the structure of the day and the average and proper meal time. Unsure, click HERE for the article on daily structure and click HERE for the Guidelines of Healthy Eating.

* For additional support, I had taken Liver Formula, Triphala pills from Banyan Botanicals. Sometimes I would take the Vata Digest (Hing Vasthak) as well. Pitta’s would take Pitta Digest (Avipattikar). Kapha’s would take Kapha Digest (Trikatu.) I had some Vata in my digestion even as a Pitta predominant individual, that’s why I took the Vata Digest as needed but not often.

*For the first 24 hours, I only had a basic soup with veggies and rice noodles. Three meals of soup for that day.

*For the remainder of the week, 2 shots (at 4oz. each) of juicing, consisting of beet, carrots, ginger, lemon, cilantro (optional parsley), and celery were taken between breakfast and lunch, and lunch and dinner. Kitchari 3x a day with the proper mung to basmati ratio and lots of vegetables with ghee. Water with each meal. My favorite vegetable during this time was/is Broccoli Rabe. I tried to use Bitter Gord but was unsuccessful with it. Maybe you’ll have better luck. The point of the veggies was to make sure they were dark and/or bitter leafy greens. The liver and spleen like the bitter.

*For the remaining 3 weeks, I continued alternating with dosas, kitchari, soups, veggies (mainly bitters, but some carrots, beets, and spinach.) I also began adding in some chicken as per my body’s need. Some days would be pure vegetarian and other days would with be a combination of vegetarian and pollotarian. For instance, in the morning I would have dal with veggies. Lunch would be chicken with veggies and rice. Dinner would be veggies and rice noodles with maybe egg cooked into it as a soup.

* If for some reason I felt some hunger in between meals, I would have a cup of tea, at least the first week and a half. Then, for the remaining time, I would alternate between tea and the cacao shake recipe, click HERE. I continued to drink adequate water, teas, and the natural gatorades.

*During these 3 weeks, I replaced the beet juice and other veggies with just celery juice. I drank 4-6oz. of celery juice 2x daily in between meals. I liked the taste and felt it work nicely with my body.

*In transitioning out of the 30 days regimen, I continued with eating smaller meals as per my stomach capacity by listening to the subtle cues of being full. I slowly added in regular dairy, then cheese, and then other foods based on my body’s response, and if for some reason I had a mild symptom such as gas, bloating, distention, burning, indigestion, or any effect on my bowel movements, then I’d return to a simpler diet from the day before until my body was ready to progress, and not before.

If you’d like to know more about DETOX, check out the article HERE and/or contact me so we can begin your plan of action!

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

HEALTH "RETIREMENT PLAN"

This is an interesting piece to write about. In recent times, this has been the topic of discussion with many of my patients and we work on health maintenance and even disease reduction. Ayurveda, is the science of longevity and well-being. It is a not only a sick-care system but a healthcare and prevention system.

How it generally works is that there is an understanding in Ayurveda that there is a configuration of 5 elements (earth, water, fire, air, and space) that is manifested uniquely within individuals and this creates the baseline constitution for each one of us. We generally know this and use these biological medical terms called Vata, Pitta, Kapha. The baseline constitution is known as Prakruti in Ayurveda. When we have deviated from this point of homeostasis, the biological baseline of our physiological make-up, we enter into what is called Vrikruti, the imbalanced state. For instance, there are 7 possible combinations of Vata, Pitta, and Kapha. They are VP, PK, VK (most common and known as the dual-doshic types), V, P, K (least common, and primary types where these individuals are mainly just one, with little of the others); and Tridoshic which is VPK (least common and harder to manage as well.) The prakruti is established at birth. Vrikruti develops as a result of the right stressors, tension, and pressure, this relates a lot to diet, lifestyle, and state of mind.

Then, once we understand the constitutional factors we also look at the time of life an individual is in. These are called the Three Phases of LIfe in Ayurveda. Initially, everyone starts in Kapha phase of life. How do we know it’s kapha? Because the qualities of kapha are heavy, cold, moist, dense, slow, soft. Consider this, we are in a womb for an average of 8-9 months that is a water environment. Kapha represents two elements, earth and water. Therefore, childhood is where we come out of a womb that consists of amniotic fluid, a water environment and enter into the world (one way or another being natural birth or c-section.) During childhood, kids generally are mucus producing machines. Some more than others based on constitution. For instance, the Vata predominant kid would produce less mucus but it would be clearer. The Pitta predominant kid would produce some mucus and could be yellowish at times. The Kapha predominant kid tends to produce a lot of mucus and its often, thick, and whitish in color.

Next we progress into the Pitta phase of life which consists of when the endocrine system becomes more activated (puberty) and hormones cause the growth spurts and for lots of growth in many places. LOL Estrogen and Testosterone are doing their thing and appetite/metabolism shifts as well. We generally establish ourselves in the world with a certain fire, momentum, intention and inspiration/passion.

Lastly, we enter into Vata phase of life when life quiets down, hormones change again and we have menopause (cessation of menses, decrease in estrogen and increase in testosterone in women, generally) and andropause (the male menopause where testosterone decreases, and estrogen generally increases.) During this phase of life, we are more sensitive in many ways. Skin tends to be drier. Constipation may occur more often. Temperament changes. Appetite changes again. Energy changes. This is the period of wisdom, as I’d like to call it. It’s the time to reflect on the previous 50+ years and be open to what is still in store until we are complete on this planet.

So why am I mentioning all this?It is something to consider for sure. I have seen from my personal experience and my interactions with the countless patients that very often time follows us. What we do today can affect our tomorrow. Some things take time.

*As I remember learning through my schooling, that the body is a historical system and it requires consistency for health. How our mental and physical health has been established while we we young-ens will shape our future.

*Like Whitney Houston’s song says “the children are our futures” and I’d like to add that the children within each and everyone of us is in our future. I also say that whatever experiences we have had, that have been traumatic during our childhood, we spend the rest of our lives unpacking as adults…if we do the work to do so.

* I liked the saying “the child is father to the man.” Is this child integrated into the man/woman today or is it grabbing the adult of who we are today from a place of unexpressed pain and wounding? This will all spiral and influence how we are really taking care of ourselves, or not. To some degree, no matter what it looks like, we are all doing the best that we can AND can always do better if we are connected to that part of us that really wants us to do so.

*They say “youth is wasted on the young” and that may seem true but that also affirms that the older we get the more wisdom we get. I’ve seen how in older years that the quality of life “back then” could have possibly shaped a different future but the reality is that every moment before now brought us to know precisely the way it was meant to. Additionally, I have worked with many younger individuals ranging from childhood, to adolescents, to teenagers, to individuals in their early to mid-twenties and I’ve seen them develop conditions that are typically formed in later years. For instance, I’ve worked with guys who have had erectile dysfunction at the age of 22. Girls, who have had no menses or extremely uncomfortable menses at the age of 13,14,17, 20 and 21. Again, typically scenarios related to older women. How is this happening? So many factors to consider, but that’s another story, some with overlapping of the material presented as food for thought in this article.

*They say “hindsight is 20/20” and “if I knew then, what I know now” but again this is how experience gives us knowledge.

*How do we expect to have a larger outcome during our retirement years when the investment is minimal today? When some patients come in and say “how long will it take to get better?” My reply, which is typical of Ayurveda is, “it depends”. It depends on so many factors. To start with, I can do a dollar a day and see the savings grow to 30 in a month. Or I can do 5 dollars a day and see at the end of the month 150.00. It depends on what I can do, my willingness, and the practicality of what I can do. But, it is safe to say that the more I invest in myself, since I’m worth the sacrifice in the long-run, the more I will get out of it. Don’t you agree?

Constitutionally, traveling through time and space, through the different phases of life with the different experiences of life will all add to what is happening right now, and what we decide to do now will help or hurt our future. I have been my own work in progress for almost 20 years now with the strongest intentions to do so and health is a dynamic process. When patients come in to see me, I see all ages, I meet them where they are at. From the eastern perspective there is no such thing as too late, unless it is absolutely too late and even then, we can support the journey of life and where it is going. In eastern medicine, we can always find a way to support an individual where they are at, no matter what it is, and however big or small the influence. In some cases, 90 to close to 100% of healthy may not be regained, but maybe 20% of that could be. In other cases, there is a full re-connection to balance and symptoms go away. It can all be managed from any angle and various degrees so there is always some hope. In fact, when someone has an intention, hope-based goal, I hold the space for it and see what unravels in support of this journey. I take journey’s with each one, as they are personal and limited. In turn, this adds to the abundance in my life and depths of my own intimacy within my own experience of living in this body.

In regards to the idea of a health “retirement plan”, all this is what I am referring to. Where we are at in life, between phase of life, constitution, history/her-story, what we do right now can have the potential to “change” what we are walking in with into something different when we walk out the door. A shift in perspective is powerful. Holding an intention and space for ourselves and for others, in so many ways, subtle and overt, can have life-changing benefits. It is all amazing! So, what can we do better right now? What can we acknowledge right now that we are doing that is the best that we can do? Is there room? How slow can we become in this moment to really get the chance to be with ourselves and know ourselves and support ourselves. We can’t do this journey alone. We aren’t meant to, as much as we think our crazy mind can convince us of this. The only way out is in and by having the right support, by listening to ourselves and having others reflect for us, we can go far if we choose to and are open to it.

This article was intended to be a general discussion and observation from my recent reflections on such a topic. If you would like to explore more about these thoughts and around your own journey, please feel free to message me. Let’s go deep together!

OTHER ARTICLES:

POWER OF A RESET

YOUR BODY IS YOUR GUIDE

STORY OF DISEASE

FINDING THE STILLNESS

LIFE AS A MALA BEAD

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

THE POWER OF A RESET

What’s in a reset? How often do you reset? How important is a reset? What is a reset?

We tend to know, in a general sense, what a reset looks like when it comes to electronics. In that, there are times when our computers, laptops, wifi systems, and cell phones require a simple shutting down for whatever reason. But how does this apply to us?

Some of us know that we benefit from certain kinds of “breaks” from our day to day routines. It can be a simple as winding down after a long day, taking a bath before bed, or going away for a weekend. But what is actually happening, and how can we truly optimize these breaks, recognizing them as “resets?” A reset is a point in time that allows us to decompress, to turn off, to change our daily patterns so that we can have at least a shift in perspective. This is very important for our nervous system and our overall being as a whole. It is a time to take space and reconnect with ourselves. It is critical for our well-being especially with the lives/lifestyles many of us tend to live. The hustle and bustle. The rushing around. The chaotic-ness of responsibilities and duties. The experience and notion of not having time for ourselves. It is this place where we have to slow down and make time for ourselves. Breaks/resets do this. They help us to have a different awareness and can be highly inspiring.

In the classical teachings of yoga, under Patanjali’s “8 step process of yoga” (Ashtanga Yoga) there is a differentiation and understanding that these steps are broken down into Outer Yoga and Inner Yoga. Within the category of inner yoga we have what is called Pratyahara which consists of a “drawing in of the senses.” This refers to a drawing in of the senses and withdrawing from outer distractions. Dharana is the focus on one object of consciousness. This one object allows us to withdraw and take space from other other sensory related distractions. Dhyana, which is typically referred to as Meditation, provides us with a depth that can leave a profound and simple feeling. Meditation is not something we do but something that happens when we are fully in the moment and not focused on any one thing but simply being with what is. Not being pulled in any direction and merely being.

In working with these practices, Pratyahara, Dharana, and Dhyana, we can get more still and quiet in order to remember who we are at the core of our being. It’s this coming inward that invites us to take space and reset in many ways and on many levels. There are many ways individuals may consciously or unconsciously encounter resetting.

Here are some simple ways that we can or actually do take advantage of regarding resetting:

FOOD TIMES

We can slow down to see how taking a break to take time to eat our breakfasts, lunches, and dinners cause us to take pause from our day by basically focusing on time to nurture ourselves by eating, which is a fundamental practice that fosters our well-being. Taking the time to eat is crucial as we can properly metabolize our food and cause the nutrients to fuel our cells.

DIETING/FASTING/DETOXING

Taking a break from food that we normally eat is great for the body. The body and mind are connected and therefore, if the body is feeling great, the mind can be less encumbered by what the body is doing. With these food practices, as we withdraw from foods that are typically harmful and replace them with more wholesome and cleaner foods, we have the great potential of resetting our metabolic functions and systems. And be honest, taking a break from the SAD (Standard American Diet) can provide a great deal of advantages in the long run. In Ayurveda, we know that healthy body helps with a healthier mind and a “healthier mind” helps with a healthier body. They work together. We can see the modern scientific discoveries of the “Mind and Gut” connection. Ayurveda has known this for millennia.

REST/SLEEP

In some cultures, after eating lunch they take what is a called a “siesta”, which is not only beneficial for digestion by itself but also for our minds to take time from the day before resuming our working. This siesta isn’t like taking a nap or actually sleeping. It is similar to a gentle repose, with our eyes closed and senses drawn inwardly.

“Power naps” can psychically reset/re-inspire/recharge us to continue our days. Some of us may have sensitive nervous systems which can find this practice to be advantageous. Power naps consist of basically 10-15 minutes of simply going inward and powering down.

Sleep, which is our actual bedtime, is a way in which we turn off for 6-8/9 hours and go inward. We power down so that the different systems in the body can regroup from the daily activities. When done properly we can wake up feeling inspired, refreshed, rejuvenated, and recovered from the previous days. This is almost like re-birthing as we start a new day, open to limitless opportunities in each day. Each day is in fact unique! It’s amazing!

SOCIALIZING

Changing up daily routines, without sacrificing meal times, sleep time, exercise time, can be great for our whole being. Taking some time to meet with friends in a restaurant or bar, even just being by ourselves in a cafe settings can be important to our own self-nurturing and exploring this simple reset. During our socializing time, we can utilize these instances not to completely engage and talk about work dynamics and switch gears by sharing lighthearted or deep conversations that are self-exploratory.

TRAVEL

Getting away for a weekend, taking a hiatus, going on vacation for a week, even going on pilgrimages can be some profound ways to take space from our daily routines and reconnect with ourselves. We have opportunities for our senses to experience new sensations which can feed our consciousness and challenge us in amazing ways.

Equally, taking a walk in a park, going for a hike, camping, strolling around your neighborhood, can be some mundane ways of resetting temporarily. Nature, and the simplicity of being with it and within it (without the distractions of electronic devices) can be highly beneficial and “healing” for the senses and nervous system. By connecting with nature, we can reset on so many levels. Nature does us good!

OTHER WAYS TO RESET

Some people like to watch televisions, or listen to the radio, or sit with a cup of tea/coffee and read a newspaper or lovely book can be ways in which we have a mini reset. Making phone calls to friends and loved ones we haven’t chatted with in a while or chat with regularly are simple means to take space. Going to the gym or other fitness activities. Yoga classes. Meditation classes. Going to the movies. Other activities such as running, biking, and swimming can be ways individuals can take space as long as its rooted in pleasure and fun and light. Getting massages would be a fantastic way to have resets. Turning off our televisions, computers/laptops, cell phones, and anything electronic can be powerful for us as a resetting. (Personally, I highly recommend getting massages.)

MODALITIES

Some modalities that support this inward, deepening and resetting experience, including and not limited to, are: a relaxing massage (swedish), Marma Therapy (“pressure point therapy”), Shirodhara (oil poured over the forehead), Abhyanga with Svedhana (oil massage and steam), CranialSacral, Shiatsu, Reiki, Thai Massage, Myofacial, Cryogenic Chamber, and sensory deprivation tank (also called Floating/Flotation Tank.) Whatever sessions provokes a stillness is a session to explore.

In conclusion, whatever we can do that allows us to withdraw, reconnect with ourselves and get to know ourselves better and more intimately, remember our joy, and simply turning in and turning on or tuning in and tuning out, we can come back into the world with a whole new perspective. This shift in awareness can help us greatly in our day to day experiences. The gift of life is in the mundanity of it, in each moment. Slowing down grants us passageway to greatness in the simplicity!

HERE ARE SOME OTHER RELEVANT ARTICLES:

FINDING THE STILLNESS

SEASONAL PRACTICES

DAILY PRACTICES

MASSAGE AND LOVING YOURSELF

DIET AND DETOXIFICATION

AYURVEDIC PERSPECTIVE ON FASTING

LIFE AS A MALA BEAD

8 STEPS OF YOGA

SPRING CLEANING AND THE 5 SENSES

GUT BRAIN CONNECTION (1)

GUT BRAIN CONNECTION (2)

DIGESTION AND DISEASE PREVENTION

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

AN AYURVEDIC PERSPECTIVE ON FASTING (UPAVAS)

Ayurveda, the science of life, has much to discuss about diet and fasting. It is understood in Ayurveda that natural observances of time of day and time of year can support the intention of optimal health, combined with knowing ones own constitutional needs. In knowing this, we can understand the application of fasting and how it can be optimized for based on who, when, how/what, and why.

The questions around this, as per an Ayurvedic practitioner, is who is fasting?

Why are they fasting?

What or how will the fast look like?

When will they be doing it?

As with any focus on prevention of disease, or maintenance of health, or even the potential resolution of a disease or imbalance, three primary concepts are strongly considered according to Ayurveda. These three concepts are Agni, Ama, and Ojas. AGNI, pertains to fire and specifically jatharagni is the actual digestive fire which involves the digestive enzymes and other chemicals to assist with digestion. AMA, pertains to unprocessed foods and emotions in the body, otherwise known as toxins. OJAS, is the outcome of the digestive process that is a result of the quality of food intake and absorption. Ojas can be observed in the body as the benefits of health, vitality, energy, inspiration, clarity, and overall immunity. This tissue can be found for instance in the plasma of the body where the white blood cells roam.

In Ayurveda, when addressing health and balance, or even disease re-balancing, we observe what is happening between agni, ama, and ojas. We know that when agni is balanced, then ama is low, and immunity is balanced. Similarly, when agni is low, ama is high, and ojas is low. An important consideration is knowing when an individual is affected by disease that there is an indication that agni is compromised somehow and that ama has been and is produced, which means that the overall sense of well-being is not as readily available. Simply, when we are feeling really good in our digestive system, and toxins are not overwhelming the system, then there will be an overall sense of health in body and mind. We know that these toxins can make their way to the brain and so many other areas of the body and then cause havoc.

Within his we can best formulate the best protocols based on the above questions. First, it is important to note that in Ayurveda, that the basic understanding of disease pathology is rooted in a malfunction of the digestive system. The digestive process contains two aspects to it. One, is the actual physical process of digestion where food is converted to usable resources of the body through the mechanics of the digestive system. Secondly, the mind has its influence and is woven into digestion. The mere social saying “you are what we eat” is actually changed in Ayurveda to “you are what you digest.” If you are eating something that appears to be cooked healthily but the mind is not in a peaceful place, then automatically what food enters into the body will become indigestion. This has already been verified according to modern research as per understanding a psychosomatic relationship existing inherently as humans.

Regarding fasting, Ayurveda notes that there are basically four times of day that we are supported by this. These three times of day are as such: first, between breakfast and lunch; next, between lunch and dinner; lastly, after dinner and before the next meal known as breakfast. Breakfast, when the word is split up, is “breaking” a “fast.” When western medical doctors desire to examine a full generally comprehensive blood panel they suggest not having anything to eat usually after 7 pm and then going in for lab work in the morning on an empty stomach. This can show lab technicians and physicians what the general state of health can be according to ranges of numbers that are considered appropriate, high, or low based on the findings. Similarly, the longest stretch of the day is night, for most people, and breaking a fast involves not having anything to heat until at least morning time., which allows for the natural physiological processed to do their job. For instance, the liver takes over at night in order to detoxify and support assimilation of overall nutrients for all the bodily systems and tissues. In Ayurveda, we say “ you must love your liver!”

Also, there is a time of year that fasting can naturally occur.. This is understood to happen in the late winter and spring (which is considered the Kapha time of year.) How a natural fasts occurs this time of year is simple when you think about it. Think about how things were before modern technology. Food was scarce this time of year. We were hibernating more. Inward more. Aligned with the natural stillness this time year. Though we have evolved to some degree to match the times, this doesn’t mean that on a deep cellular and genetic level that we don’t remember what it was like pre-modern conventions. The sun still rises and sets as it has always. The moon becomes full and wanes, as it always has. There are certain aspects of our biology like the inherently designed circadian rhythm that connects us as part of nature.

Due to this, this time of year through qualities that are present in the current atmosphere, the body is also following to some degree. So, if you’re still eating as much as you were during the summer, think again? Is it seasonally appropriate?

LET’S GO A LITTLE DEEPER…

If we factor in what’s naturally happening this time of year, we measure it according to understanding what our constitution is which is a combination of Vata, Pitta, Kapha, and we factor in age, along with supply and demand, we can best understand how to increasingly support our health and well being.

In general, it is tricky to fast during the winter months because it’s not time, yet. Bears, deer, and other animals are experiencing scarcity. They are putting out less energy since it is cold and they are resting more. But, as the cold starts to warm up and thawing begins to occur, with the increase in sunlight we will notice a natural shedding that happens this time of year (unless food intake is excessive due to modern conventions and not being connected to nature’s guidance within.) There isn’t much food around this time of year but supermarkets are getting these shipped to us. Our cells know the difference even if our mind’s are trying to distract us and convince us that we can still eat mango’s and ice cream during this time of year when, not only is it not natural to our farming here but it’s also not natural to climate. Have you noticed how the mango from mexico doesn’t taste as good now in January/February as it does in July?

Fasting in the winter is like running into the middle of the woods with snow around and taking our coats off. It is common to put a few pounds during the winter, why? because we are supposed to store fat. We increase protein and fats this time of year to sustain us longer through the months since we don’t have as much access to the abundance of foods as you do in the warmer and summer months. See a correlation yet?

No, it’s not okay for Vata predominant individuals to start fasting during the winter months. Vata’s should hold on to as much kapha/healthy kapha (earth/water elements) as much in their body. Incidentally, ojas tissue is actually a kaphy tissue. FYI. Pitta’s don’t usually need to fast this time of year. Kapha’s should just be mindful of excess intake of foods that are heavy, such as pasta, cheesecake, ice cream (which is really a no-no for all three doshas and especially this time of year), cheese, dairy, and yogurt.

Why does this apply as such? This has partly to do with agni. As we mentioned before, Agni plays a key part in health and disease. According to Ayurveda, there are four states of agni: SAMA= balanced digestion (which consists of very little to almost no digestive disturbance), VISHAMA = vitiated, and this usually pertains to Vata having variable digestion and digestive symptoms such as gas, some bloating, indigestion, mild constipation or some diarrhea, TIKSHNA = sharp, and this applies mainly to Pitta having strong, hot, overly-accelerating digestion burning up nutrients before they can actually be absorbed, and, MANDA = sluggish, for the Kapha predominant type where their symptoms are exactly that which is slow. This means that food is processed slowly and stores more and more and more.

During the winter and colder months in general, between cold and dry qualities and wet and cold qualities, it takes more energy to fire up the digestive system. Imagine a house and how more energy has to go into the furnace to keep the temperature in the house at a certain level. The body is this way. Incidentally, this is one of the main reasons why taking in cold, icy, frozen foods and beverages is contraindicated year round because for healthy functioning the body holds itself at and around a specific temperature for a reason. Changes to this, affects the system negatively and is considered a stress and thus causing a compromise of sorts.

MOVING ON….

Since it is Kapha time of year, here are some important considerations to honor what is happening in this climate. As mentioned above, we know it is mainly Kapha season because Kapha’s primary qualities consist of Heavy, Cold, Moist, and Sluggish. Does this seem familiar? Does it seem harder to get out of bed? Do you feel like you want to take more naps? If you answer yes to the last two questions, then you have a general sense and connection with Kapha. Kapha predominant individuals will feel it more than Vata and Pitta predominant individuals. Kapha’s have to push themselves harder to keep things moving so that they don’t end up feeling heavier and inviting in conditions that are common this time of year due to their similar qualities as mentioned before. Some of these imbalances include overall heaviness, weight gain, depression, upper respiratory issues such as colds, bronchitis (of kapha cause), even pneumonia (of kapha qualities), and asthma (of kapha qualities.) Vata’s could also be affected but their colds are more about dry coughs, minimal and clear mucus like a post-nasal drip, and minimal congestion. Vata’s could have aggravated asthma as well. The reason for the change but similar affect for Vata predominant individuals is due to the fact that one of Vata’s primary qualities is cold, so cold increases cold and cold can either be wet or dry.

HERE ARE SOME BASIC CONSIDERATIONS AROUND FASTING RIGHT NOW

1) Know your constitution.

2) Know your state of agni, ama, and ojas.

3) Honor the cycles of the day where there is a break in between actual meals, such as the time between breakfast and lunch, lunch and dinner, and then the long haul over night. Over night is the best time to let the body’s systems “do their thing” and support the body in homeostasis.

a) Consider the importance of breakfast being a light meal (if any) by 8, lunch being the main meal around noon(ish), and dinner being half of lunch, supplemental = supper time (noting that the later the meal, the lighter it should be due to lack of digestive availability)

b) Vata predominant individuals should eat smaller meals and possibly as part of small meals throughout the day, honoring the times of the average meal time. Pitta predominant individuals have a strong appetite and 3 meals is adequate, as long as they are also nutrient filled. Kapha predominant individuals should eat smaller meals, still with lunch being the main meal. In fact, Kapha predominant individuals could afford to lighten up and even skip breakfast and/or lunch depending on several factors.

c) It is important to note a recent rise in this new-ish diet called “Intermittent Fasting.” They are still pulling together the data and haven’t had long term studies validate their current findings but are amazingly speculative. With this, and a review of this type of diet, it isn’t far from what Ayurveda considers a “Kapha reducing diet regimen.” There is much overlap around what Ayurveda suggests for detoxification/fasting purposes. Following fasting times, eliminating certain components of the diet, and supporting an exercise regimen is essential to balance overall.

4) Know why you’re actually doing a fast.

5) Know how long you’re doing it for.

6) During the fasting periods during the day, do your best not to cave in to cravings. Have some sort of tea instead.

7) Regarding cravings, ask yourself these questions:

a) did I sleep well last night? Sleep affects digestion and energy levels. Poor sleep increases inflammation and increases the chances of craving sweets and energy boosting substances.

b) was my previous meal balanced? If there was adequate protein, carbs/legumes/grains, veggies, and oil intake, then there shouldn’t be much of an issue with cravings after the meal.

c) am I properly hydrated? The same mechanism in the brain that determines hunger also determines thirst. Test your level of hunger by having a cup of tea and waiting 15 minutes. If you’re still hungry, you’ll know it. But if you’re not, then you know you were dehydrated.

d) what is going on emotionally/mentally for me? If all the above are in check, then this will stand alone. There is emotional eating and the cravings are coming from a deeper need to satisfy/pacify some emotional experience you are having. You could either entertain it or not. Just know that giving in could cause you to gain weight, commonly.

e) can I wait? A craving will spark your interest. This happens naturally during the break times of the day, between meals. This is also a designed response of the body indicating glucose is needed somewhere, usually the brain. Once you allow your body to simply wait around 15-20 minutes, the craving will subsided because the body will take care of itself. For instance, the liver will become activated in a way to help transform the proper resources into usable fuel. This is where the body becomes fat-burning. This is great for the body! Versus giving into the craving and the body continues to store this instead.

8) Supply and Demand, Energy In and Energy Out. This is another pertinent factor to consider. If you aren’t very physically active, then food intake should be lower. The supply has to meet the demand. If it doesn’t, anything that isn’t used gets stored. Sometimes this is why a fatty liver develops, or fat in general. Sometimes, this is why constipation can happen, for instance. How much energy, physically, are you putting out that it requires the proper nutrient intake to match it? Remember, bears aren’t as active and are resting more but when it gets warmer out, they start to eat lightly to clear their lymphatic system and get things moving where they shed a few pounds and muscle increased again.

Lastly, fasting is about detoxification and allowing the body’s natural processes to do their job. The liver and kidney’s are primary organs of detoxification. If they are functioning optimally, then fasting during the natural fasting times of day is optimized. There isn’t too much of a need to do an extreme detox when the body is supported generally and fairly regularly. A regular practice of mindful eating, per constitution, with appropriate physical activities, and some herbal support as supplements (supplementation) can go a long way before the necessity of aggressively changing a diet or radically depriving the body. Where’s the mind in all this, and is it happy doing? Is the detox/fast meant to be a quick fix? (hint: the answer is no) Does the body need to detox? yes, but the how is key here.

Remember, that when we fast, it is a detox process. In Ayurveda, in order to detox we are practicing the “three R’s”: Regulate Agni, Remove Ama, Rebuild Ojas. Digestion is the key component for homeostasis. You can read more about supporting digestion in the article referenced below “Digestion and Disease Prevention.”

In Ayurveda, we strive to address both the body and mind simultaneously, with the least amount of stress. Meaning, Ayurveda is about the long-term, not just short-term and immediate gratification. We want something sustaining for many years to come with the least amount of casualty, while knowing that maybe those things you gave up were really for the best. How do you know? You’re body will thank you and your mind will feel more balanced. Win-win!

HERE ARE SOME OTHER ARTICLES TO READ:

DIET AND DETOXIFICATION

DIGESTION AND DISEASE: GUIDELINES FOR HEALTHY EATING

PUMP IT UP

FINDING THE STILLNESS

DAILY PRACTICES FOR BALANCE

SEASONAL PRACTICES FOR BALANCE

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.

THE CALM AFTER THE STORM : TRANSITIONING THIS TIME OF YEAR

The lull of the post-holiday celebrations tends to create an opportunity for any number of issues to arise such as depression, anxiety, fatigue, emotional drain, financial drain, colds, flu’s, and other ailments associated with this time of year. It’s already happening. I am noticing people getting sick pretty quickly, feeling tired, feeling like the holiday’s should already be over while the holiday’s were only half-way through. There is a way to manage all of this so it doesn’t develop or deepen. In fact, Ayurveda can even help turn things around pretty quickly, if the right practices are set in motion to do so. It is only in certain instances that we have to simply ride out the momentum, created by our running away with tasks, until we can finally take pause and regroup.

Ayurveda teaches us that health is primarily contingent upon a “cause and effect “relationship with ourselves and the choices we make. Ayurveda is also a system of natural medicine focused on understanding how cause and effect can help us to prevent the development of various pathologies. This path of mindfulness is profound, because we can take better control of ourselves and improve upon the quality of our health. In following some simple (for some, not so simple) practices, we can curve what’s already happening now by having amazing tools, such as Ayurveda, available to us next year so we can prevent these downward spirals. It is also important to note that this time of year tends to challenge us emotionally for many reasons some of which include the simple change in how much light we have and low Vitamin D levels, stress with work responsibilities and deadlines (which can’t be prevented but managed as best as possible), the simple effects that holidays bring which by virtue pulls on the heart strings and brings to the surface deeper emotions, and even just the natural sense that nature is hibernating this time of year and we are going against the flow by opposing the hibernation and running around/staying up late etc.

Some of my patients have asked me if I get sick. I tell them “I get sick of people but not from people” and then we laugh. There is some truth to this and Ayurveda can explain. In Ayurveda, we understand that if a persons immune system is strong, then an individual can avoid getting sick. This category of immunity is called Ojas. A strong immune system depends on healthy and balanced digestion called Agni (Jatharagni.) If Agni is balanced, then Ama wouldn’t be present. Ama involves toxins accumulated in the body. When ama is high, agni is low, and ojas is low. When agni is high(strong and balanced), ama is low, ojas is high. These three principles are what get factored into designing protocols for healthcare, prevention, and sick care. What does your agni feel like this time of year? Ama? Ojas?

I wrote an article listed below, regarding seasonal transitions from summer to fall. Many of the suggestions can apply now because, in Ayurveda, we understand that January is generally the window in which we transition from early winter to deeper winter/early spring which is considered the Kapha time of year. It is known in Ayurveda and Traditional Chinese Medicine that most people tend to become ill during the transitions of seasons. There are things we can do to prevent this as much as possible.

With specific regard to this time of year, it is important to notice how the depth of winter contains a heavier quality than that of fall. Snow will be more common (here in New England at least). Cold makes things contract and feel heavier. Holidays are over and now the recovery begins. Rest is a good way to honor and regroup. Foods should be warmer, spicier (not too spicy for the Pitta predominant types), easier to digest and moderate to lighter. Lighter for the Kapha predominant types or individuals with a Kapha imbalance. As well as hotter spices, and definitely cooked. They should also eat less because their digestive systems are slower which means food will accumulate in the body faster. For the Vata types or individuals with Vata imbalance, food should still be cooked, warm, less pungent, easier to digest, and moderately heavy since these individuals have a sensitive digestive system. Pitta individuals or individuals with Pitta imbalances can handle this time of year easier. Staying warm is key, regardless. Getting enough rest but not too much, for the Kapha individual as this will make them heavier, slow down digestion, and increase imbalances like heaviness, fatigue, depression, and even upper respiratory issues. Exercising, hot stone massage, lymphatic drainage sessions, dry steam rooms, and any stimulating activity is great for the Kapha individual in general but especially this time of year. Avoiding foods that are heavy like carbs, sweets, breads, cheeses, pastas, and yogurt. If these are to be indulged in, then proper spices should be added and the foods should be taken in smaller quantities and not after dark. Additionally, ice, cold, and frozen anything should be absolutely avoided. Colors such as red, yellow, orange, and any other uplifting and stimulating color can be great this time of year, as a general recommendation. Aromatherapy scents such as frankincense, myrrh, orange/tangerine, tulsi, sweet basil, cinnamon, and sandalwood can be beneficial for the mind.

If you’d like to learn more about this, and then some, I am re-posting links to previously written articles that can help you to help yourself by not only understanding what happens this time of year but also things you can do to make some change.

HERE ARE THE LINKS: ( I hope you enjoy them)

FINDING THE STILLNESS

CATCH A COLD BEFORE A COLD CATCHES YOU

HOLIDAY BLUES

ICING OUT THE COLD STUFF

COLD COLD GO AWAY

DIGESTING THE HOLIDAYS

SEASONAL TRANSITION

SUMMARY OF DISEASE

DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.