2020

Stay Healthy This Monsoon: Ayurvedic Lifestyle Tips for Varsha Ritu

by with No Comment Lifestyle

Written and Reviewed By:

Ayurvedacharya Dr. Gaurav Pathare, BAMS

 

2020
Source: Freepik.com

Period: Full Jyeshtha, Ashadha, and partly Shravana (approximately late June to mid-August)

In Ayurveda, the seasonal routine Ritucharya is an essential part of preventive healthcare. Each season affects the body and mind differently and calls for specific lifestyle and dietary adjustments. Varsha Ritu (Rainy Season) is one of the most sensitive periods for health due to the combined effects of heat accumulation from the previous season and the sudden coolness and moisture in the environment.

Seasonal Impact on the Body

Agni (digestive fire) becomes weak due to sudden cold and increased humidity.

Dosha Effects:

Vata becomes aggravated due to cold, dryness, and irregularity in weather.

Pitta increases due to natural acidity and internal heat built up during summer. Symptoms of Pitta may remain hidden initially due to the external coldness.

The body’s overall resistance is weakened, making it prone to infections, indigestion, and joint problems.

Dietary Regimen (Ahara Charya)

What to Eat

 Light, warm, oily, and easily digestible foods

Old grains (1 year aged): Wheat, Jowar, Rice

Pulses: Moong dal, Tur dal, Lentils (in moderation)

Dishes: Moong (yellow split mung beans) Khichdi, Upma (Semolina pudding), Moong Varan-Bhat, Jowar (Sorghum) Bhakri

Fats: Moderate use of ghee and oils

Spices & Digestives

Asafoetida (Hing), Garlic, Ginger, Mint, Black Pepper, Cumin, Coriander, Cinnamon, Onion

Special Items

Buttermilk (with rock salt)

Honey (small quantity)

Amaranth laddus (Rajgira ladoo)

Roasted gram flour (Sattu)

Horse gram (Kulthi flour)

Soups

Hot chicken/mutton soup with garlic, ginger, and asafoetida (in moderation)

Water Intake

Boiled and medicated water using:

Nagarmotha, Cumin, Dry Ginger (Sunthi), Coriander

Avoid chilled water; prefer warm or lukewarm water

Foods to Avoid

Raw and heavy-to-digest foods: Tubers, potatoes, sweet potatoes, peas, lentils, chickpeas

New grains, fermented foods (e.g., pizza, cheese)

Leafy vegetables (due to risk of worms and bloating)

Cold and damp-inducing items: Cucumber, sugarcane juice, ice cream, soft drinks

Excess dairy: Curd at night, yogurt, excess milk with salt

Meat and seafood (especially fried or fermented)

Sweets, fried snacks, and overly oily foods

Lifestyle Guidelines (Vihara Charya)

 Do’s

 Use warm water for bathing and washing

 Apply oil (Abhyanga) and take steam (Swedana) regularly

Practice Basti therapy (medicated enemas) as part of Panchakarma

Ensure proper clothing and bedding to avoid exposure to cold wind

Use aromatics and disinfectants in the home environment

Don’t

Avoid day sleeping, strenuous physical activity, and walking in the rain.

Refrain from cold exposure and excess sexual activity (maximum once a fortnight)

Do not eat without hunger or overeat

Avoid sleeping late, mental stress, and irregular routines

Panchakarma for Rainy Season

In Varsha Ritu, the body is susceptible to Vata aggravation, and the digestive system is weak. Therefore, Panchakarma therapies help maintain balance and remove accumulated Doshas

Snehana (Oleation)—Internal and external application of medicated oils

Swedana (Sudation Therapy)—Fomentation or sweating therapy to open body channels

Basti (Medicated Enema)—Most effective treatment for Vata disorders in this season

Conclusion

The rainy season is a vulnerable time for health in Ayurvedic understanding. Adopting a season-appropriate regimen helps maintain balance, supports immunity, and prevents common seasonal disorders such as indigestion, joint pains, and skin diseases. Through mindful dietary practices, lifestyle adjustments, and therapeutic Panchakarma treatments, one can harmonize with nature and stay healthy during Varsha Ritu.

Reference

Ashtang Hridaya Chapter 3

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Vyayama in Ayurveda: Principles, Benefits & Daily Routine for Physical Exercise

by with No Comment Lifestyle

Medically Written and Reviewed By Ayurvedacharya Dr. Gaurav Pathare (BAMS)

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In Ayurveda, the ultimate aim is to maintain the health of a healthy individual and to cure the disease of the sick. To achieve this, our ancient texts emphasize the importance of Dinacharya (daily regimen) and Ritucharya (seasonal regimen). Among these daily practices, Vyayam (exercise) holds a significant place. While modern fitness often emphasizes intensity and physique, Ayurveda focuses on personalized, moderate, and mindful movement that harmonizes with nature and individual constitution (Prakriti).

In this article, we explore the principles of Vyayama in Ayurveda, its numerous benefits, and how to integrate it into a balanced daily routine

Importance in Modern Life

Vyayama refers to controlled and purposeful physical activity that enhances physical stamina, mental clarity, and overall well-being. According to classical Ayurvedic texts such as the Charaka Samhita and Ashtanga Hridaya, Vyayama is considered an essential part of Dinacharya (daily routine) and a pillar of health maintenance.

In today’s fast-paced lifestyle and predominantly sedentary routines, regular exercise becomes crucial for maintaining overall health. Lack of physical activity has led to a surge in lifestyle disorders (LSDs) such as

Obesity

Diabetes type 2

Heart disease

PCOD (Polycystic Ovarian Disease), especially in women

Key Principles of Vyayama in Ayurveda

Moderation is the Key

Ayurveda advises that one should exercise only until half of their physical strength is expanded. Sign that you should stop include shortness of breath, excessive sweating, or fatigue. Overexertion can aggravate Vata and Pitta doshas, leading to imbalance.

Customize to Your Prakriti (Constitution)

Vata types (light, dry, and mobile): Gentle exercises like yoga, walking, or tai chi are ideal.

Pitta types (hot, intense, and focused): Cooling and non-competitive activities like swimming or hiking are recommended.

Kapha types (heavy, slow, and steady): More vigorous exercise like running or aerobics can be beneficial.

Time of Day

The best time for Vyayama is during the early morning hours (6 AM to 10 AM), when Kapha dosha is dominant. Physical activity at this time helps stimulate metabolism and energizes the body for the day.

Seasonal Considerations
Exercise intensity should vary with the seasons:

Winter (Hemanta/Shishira): Strength is at its peak, moderate to vigorous exercise is suitable.

Summer (Grishma): Strength is lowest opts for light exercises to avoid heat exhaustion.

Monsoon (Varsha): Prone to joint stiffness, mild stretches or indoor yoga is best. 

Benefits of Vyayam as Described by Acharya Vagbhata

Acharya Vagbhata, one of the classical scholars of Ayurveda, beautifully elaborated the benefits of regular exercise

Enhances Digestion (Agni Deepana): Exercise kindles Agni (digestive fire), aiding in better metabolism and nutrient absorption.

Promotes Lightness (Laghavam): Regular movement removes heaviness from the body and mind, creating a sense of ease and vitality

Improves Circulation and Immunity (Bala Vriddhi): Exercise improves circulation and enhances Ojas (vital essence), the foundation of immunity.

Reduces Fat and Toxins (Medo Hara): Moderate exercise burns excess meda dhatu (fat tissue) and helps eliminate ama (toxins)

Sharpens the Mind (Medha and Smriti Vriddhi): Physical movement clears mental fog, improving concentration and memory

Enhances Mood and Sleep: Balanced Vyayama helps manage stress and anxiety, leading to better emotional stability and restful sleep

Who Should Avoid Exercise?

Vyayam is contraindicated in the following conditions

Individuals with Vata- or Pitta-dominant disorders

People suffering from Ajirna (Indigestion)

Elderly persons above the age of 80

Children below 12 years of age

After heavy meals

During fever or illness

According to Ayurveda, there is the certain age limit for exercise but according to modern science No matter your age, it’s never too late to exercise or start exercising. Talk to your doctor to get started.

Guidelines for Practicing Exercise

Exercise should be performed by those who have good strength and have consumed unctuous (Snigdha) food.

In Vasanta Ritu (spring) and Shita Ritu (winter), it is advised to do only half of one’s full capacity due to the varying energy dynamics of the seasons.

After exercise, Abhyanga (body massage) should be performed to relax and soothe the body.

Over-Exercise Side Effects

Despite its benefits, excessive Vyayama can cause certain side effects, these side effects include

Trishna—excessive thirst

Kshaya—Tissue depletion

Shwāsa – Breathlessness

Raktapitta—Bleeding disorders

Shrama—Fatigue

Kāsa – Cough

Jvara—Fever

Chardi – Vomiting

Glāni – Dizziness or faintness

Conclusion

Incorporating Vyayama into daily life, tailored to individual constitution, season, and current health status, is a holistic approach to maintaining health and preventing disease. Ayurveda’s emphasis on moderation, mindfulness, and personalization ensures that physical exercise contributes to overall balance and well-being.

Reference

Vagbhat Sutra sthan Chapter 2 / 9-12

The Vital Role of Physical activity in preventing Lifestyle diseases – Caritas

Hospital & Institute of health science

Anupama Krishnan, Blessymol EV. Vyayama. In: Deole Y.S., eds. Charak Samhita New Edition. 1st ed. Jamnagar, Ind: CSRTSDC; 2020. https://www.carakasamhitaonline.com/index.php?title=Vyayama&oldid=44682.

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Magnesium for Stress and Brain Health: How This Essential Mineral Supports Mental Wellness

by with No Comment Lifestyle

Medically Reviewed By Dr. Bhavana Pandav Wagh (MBBS, MD-Psychiatry)

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Conceptual 3-D model of human cell membrane with magnesium ions interacting with ion channels (Source: Freepik.com)

Introduction

Magnesium is an essential mineral that our body needs to function properly, but many people don’t get enough of it. This nutrient helps with a wide range of important processes, such as muscle movement, nerve function, and keeping our heart rhythm steady. When we don’t have enough magnesium in our system, it can lead to problems like tiredness, muscle cramps, trouble sleeping, and even low mood or anxiety. What makes it more challenging is that the symptoms of magnesium deficiency are very similar to the effects of stress like feeling tired, irritable, or anxious. Because of this overlap, it’s important to ensure we get enough magnesium through our diet or supplements, especially during stressful times. Taking steps to improve magnesium levels can support physical and mental health, helping us feel more balanced and energized overall.

The idea of a “vicious circle” between magnesium and stress, first explained by researchers Galland and Seelig in the early 1990s, highlights how closely these two are connected. They discovered that stress doesn’t just affect the mind—it also impacts the body by causing it to use up more magnesium. Over time, this can lead to a magnesium deficiency. But the cycle doesn’t stop there. When magnesium levels are low, the body becomes even more sensitive to stress, making a person feel more anxious, tense, or overwhelmed. This creates a loop where stress leads to magnesium loss, and low magnesium levels make stress harder to handle. Breaking this cycle is important for maintaining both mental and physical health, and it can often start with improving magnesium intake through food or supplements, especially during high-stress periods.

Stress is a natural reaction that helps us respond quickly to challenges or dangers, but in today’s fast-paced world, it has become a constant part of many people’s daily lives. While short-term stress can sometimes be helpful like pushing us to meet deadlines or stay alert chronic stress can take a serious toll on the body and mind. Prolonged stress can weaken the immune system, increase the risk of heart problems, disturb sleep, and contribute to anxiety or depression. Because of its wide-ranging effects, managing stress is more important than ever. Simple practices like regular exercise, mindfulness, proper sleep, and maintaining a balanced diet including nutrients like magnesium can make a big difference. Taking care of stress not only improves our mood and energy but also supports long-term health and well-being.

Why Magnesium?

Magnesium is an essential mineral that plays a key role in keeping the body functioning smoothly. It is the second most abundant mineral found inside our cells, after potassium, and is involved in hundreds of important chemical reactions. These reactions help the body produce energy, build proteins, and manage the genetic material in our cells. Magnesium is especially important for the health of our muscles and nerves, helping them work properly and stay in balance. It also supports a steady heartbeat and acts like a natural relaxant by helping control how calcium enters our cells. In addition, magnesium helps maintain the balance of other key minerals like sodium and potassium, which are necessary for proper fluid balance and nerve signals. By supporting all these functions, magnesium plays a vital role in overall health and stability of the body’s systems.

Magnesium’s Role in Stress and Brain Health

Enhancing Serotonin Production

Magnesium plays an important role in helping the body make serotonin, a chemical often called the “feel-good” hormone because it helps regulate mood, sleep, and emotions. To produce serotonin, the body uses an enzyme called tryptophan hydroxylase, and magnesium is needed for this enzyme to work properly. Without enough magnesium, the process of making serotonin may slow down. In addition to supporting serotonin production, magnesium also helps serotonin receptors in the brain work more effectively. This means that not only is more serotonin available, but the brain can also use it better. Together, these effects help promote a more stable mood, reduce feelings of anxiety, and support overall mental well-being.

Regulating Excitatory and Inhibitory Neurotransmission

Magnesium helps keep the brain’s communication system in balance by controlling the activity of important brain chemicals called neurotransmitters. One of these chemicals, glutamate, is an excitatory neurotransmitter that stimulates brain cells. While some stimulation is necessary for learning and memory, too much glutamate activity can over stimulate brain cells and lead to damage or increased anxiety. Magnesium plays a protective role by blocking NMDA receptors specific sites in the brain that glutamate uses to send signals. By doing this, magnesium prevents neurons from becoming overly excited, helping to maintain a healthy balance between stimulation and relaxation in the nervous system. This balance is essential for clear thinking, emotional stability, and overall brain health.

GABA Enhancement

Magnesium also plays a key role in supporting the brain’s calming system by enhancing the action of GABA (gamma-aminobutyric acid), the main inhibitory neurotransmitter. GABA helps quiet down brain activity, promoting relaxation, reducing anxiety, and supporting restful sleep. Magnesium supports GABAergic transmission by helping GABA bind more effectively to its receptors in the brain. This strengthens GABA’s calming effects, making it easier for the brain to manage stress and stay balanced. When magnesium levels are low, GABA function may be weaker, leading to increased feelings of nervousness or restlessness. By ensuring adequate magnesium, the brain can better regulate its excitability, promoting a sense of calm and emotional stability.

Modulating the Stress Response

Magnesium plays a crucial role in helping the body manage stress by regulating the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is the central system responsible for the stress response. When we experience stress, the HPA axis triggers the release of hormones like ACTH (adrenocorticotropic hormone) and cortisol, which prepare the body to respond to challenges. However, if this response remains active for too long, it can lead to harmful effects such as anxiety, fatigue, and even weakened immunity. Magnesium helps keep this system in check by reducing the release of ACTH and cortisol, preventing an exaggerated or prolonged stress response. By calming the HPA axis, magnesium supports a more balanced reaction to stress and helps the body return to a relaxed state more quickly.

Source: Dr. Eric Berg DC (Youtube) _ Magnesium’s effect on mood: Anxiety and Depression

Disclaimer: Video is for educational and informational purposes only. 

Promoting Neuroprotection

Magnesium plays a protective and nourishing role in brain health by increasing levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth, survival, and repair of neurons. BDNF is essential for maintaining healthy brain function, enhancing learning, memory, and overall cognitive performance. Higher levels of BDNF are also linked to improved mood and emotional resilience, while low levels are often found in individuals with depression and other mood disorders. By boosting BDNF production, magnesium helps protect brain cells from damage and supports their ability to adapt and recover an effect that has been shown to resemble the action of antidepressant treatments. This makes magnesium a valuable nutrient not only for brain function but also for long-term mental health and emotional well-being.

Combating Oxidative Stress

Magnesium also plays an important role in defending the brain against oxidative stress, which occurs when there is an imbalance between harmful molecules called free radicals and the body’s ability to neutralize them. Free radicals can damage brain cells, leading to inflammation, aging, and the development of neurological disorders. Magnesium helps reduce the production of these harmful molecules and supports the body’s natural antioxidant defenses. By maintaining adequate magnesium levels, the brain is better protected from oxidative damage, which helps preserve mental clarity, reduce inflammation, and lower the risk of conditions like depression, cognitive decline, and neurodegenerative diseases. In this way, magnesium acts as a shield for brain health at the cellular level.

Conclusion
Maintaining sufficient magnesium intake is essential for supporting mental well-being, managing stress, and protecting overall brain health. From aiding in serotonin production and calming the nervous system to regulating the body’s stress response and protecting neurons from oxidative damage, magnesium plays multiple vital roles. It helps balance excitatory and inhibitory neurotransmission, boosts brain-protective factors like BDNF, and acts as a natural stress buffer by stabilizing hormone levels. Inadequate magnesium can lead to a cycle of stress sensitivity and neurological imbalance, making it crucial to include magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains or supplements when needed. By ensuring optimal magnesium levels, we not only enhance brain function and mood but also strengthen the body’s resilience against stress and long-term mental health challenges

References

Magnesium, Fact Sheet for Health Professional, National Institute of Health, US Department of Health and Human Services, Available from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694. doi: 10.1155/2018/9041694. PMID: 29849626; PMCID: PMC5926493.

Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28; 12(12):3672. Doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127.

The Vicious Circle between Stress and Magnesium; how stress increases magnesium loss and deficiency increases susceptibility to stress, 21 June 2024, Grassroot Health Nutrients Research Institute.

Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017 Jul 21;16:1057-1072. Doi: 10.17179/excli2017-480. PMID: 28900385; PMCID: PMC5579396.

Houston MC, Harper KJ. Potassium, magnesium, and calcium: their role in both the cause and treatment of hypertension. J Clin Hypertens (Greenwich). 2008 Jul;10(7 Suppl 2):3-11. Doi: 10.1111/j.1751-7176.2008.08575.x. PMID: 18607145; PMCID: PMC8109864.

Sidsel-Marie Glasdam, Stinne Glasdam, Günther H. Peters, Chapter Six – The Importance of Magnesium in the Human Body: A Systematic Literature Review, Editor(s): Gregory S. Makowski, Advances in Clinical Chemistry, Elsevier, Volume 73, 2016, Pages 169-193, https://doi.org/10.1016/bs.acc.2015.10.002

Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/

Forrest H. Nielsen, Chapter 31 – Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes, Editor(s): Ronald Ross Watson, Modulation of Sleep by Obesity, Diabetes, Age, and Diet, Academic Press,  2015, Pages 291-296, https://doi.org/10.1016/B978-0-12-420168-2.00031-4.

Sartori SB, Whittle N, Hetzenauer A, Singewald N. Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment. Neuropharmacology. 2012 Jan; 62(1):304-12. Doi: 10.1016/j.neuropharm.2011.07.027. Epub 2011 Aug 4. PMID: 21835188; PMCID: PMC3198864.

Maryam Afsharfar, Mansour Shahraki, Mansour Shakiba, The effects of magnesium supplementation on serum level of brain derived neurotrophic factor (BDNF) and depression status in patients with depression,Clinical Nutrition ESPEN, Volume 42, 2021, Pages 381-386, https://doi.org/10.1016/j.clnesp.2020.12.022

Zheltova AA, Kharitonova MV, Iezhitsa IN, Spasov AA. Magnesium deficiency and oxidative stress: an update. Biomedicine (Taipei). 2016 Dec; 6(4):20. Doi: 10.7603/s40681-016-0020-6. Epub 2016 Nov 17. PMID: 27854048; PMCID: PMC5112180.

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Top 5 Daily Habits That Can Help You Beat Anxiety for Good

by with No Comment Lifestyle

Medically Reviewed by Dr. Abhijeet Ghangale Neurosurgeon (MBBS, MCh-Neurosurgery)

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Source: Freepik.Com

You must be nervous before that important interview or fearful when crossing that difficult patch during the trek. Still, in most cases, you must have also noticed that due to that nervousness, you gave that interview well, or due to your fearful reaction in that difficult patch, you crossed it safely. Have you thought about why this happened?

Let’s discuss this important topic, which is ‘anxiety’.

Some people think anxiety can bring stress and is harmful to our body, but a little anxiety is very important in our daily life to carry out some tasks safely or perform well in important situations. That anxiety prepares your body to recognize certain dangers and makes you alert and ready to tackle difficult situations.

The problem starts with anxiety when it takes the shape of a chronic condition, and you are continuously in anxiety and stress, fearing something or speculating about future harm.  It feels like an unwanted thing is following you throughout the day. Hence, anxiety comes under mental disorder and needs a a multifaceted approach for treatment like therapy, medications, support groups, and counseling. However, daily routine modification and addition and deletion of certain habits make a great difference in overcoming anxiety.

In this article, we will explore the top 5 daily habits that are beneficial for anxiety.

1) Mindful Morning Routine

Anxiety is high in the morning. People with anxiety generally wake with an increased heartbeat and excessive thoughts. This response is due to the hormone cortisol. Cortisol is considered to be a stress hormone, and its level is at its peak just after awakening early in the morning. This is called the cortisol awakening response. The anxiety in the morning makes the condition worse and feels overwhelming, as we suddenly remember everything as soon as we wake up, like responsibilities and deadlines. So, the first thing you do in the morning sets the mood for the entire day. Always wake up with a positive tone and with gratitude. These practices suddenly calm your thoughts. Gratitude is linked to lower stress levels, a good mood, and better health. Make yourself hydrated with water and breathe deeply; it makes you feel grounded. Make clarity of thoughts; write down the things you are doing in the day ahead. This practice sets the direction of the day as per priority so the things do not get cluttered, and you sort all the things in a good way.

2) Decrease Caffiene and Sugar

Caffiene is the stimulant which directly having excitatory effect on brain. It stimulate the brain, increased the heart rate, relentlessness and nervousness. By this way caffeine can accelerate the existing anxiety. Caffiene is also associated with panic attack. Caffiene can increase the panic attack in individual with panic disorder. Another effect of caffeine is on sleep; caffeine can disturb the sleep pattern, delaying in sleep or stay in sleep and lack of sleep is strongly associated with anxiety. Limiting the caffeine from coffee, soda and energy drinks leads to calmer feeling, increase sleep pattern and reduced anxiety.

Increased sugar intake is leads to fluctuation in blood sugar level, causing spiking and crashing in blood sugar level. When blood sugar level crashes, body releases hormone cortisol and adrenaline which cause anxiety. Hence moderating the use of sugar can significantly decrease the anxiety in individual.

3) Consistent Sleep

Getting consistent sleep for 7 to 8 hours daily can really help lower anxiety. When you go to bed and wake up at the same time every day, it keeps your brain chemicals balanced and helps control stress hormones like cortisol. This makes it easier for your brain to handle emotions and stay calm. Good sleep also helps your body relax, so you’re less likely to feel things like a racing heart that can make anxiety worse. Plus, having a regular sleep routine gives you a sense of control and stability, which can make you feel less stressed overall.

4) Healthy Diet

Eating healthy food can really help lower anxiety. The brain needs certain chemicals to feel calm and happy, and these chemicals are made from the nutrients we get from food. Foods with good proteins, vitamins, and healthy fats (like fish oil) help the brain work better and keep moods steady. Healthy foods like fruits, vegetables, nuts, and fish also fight swelling in the body, which can make anxiety worse if left untreated. Our stomach and brain are closely connected, so keeping our gut healthy by eating foods with fibre, yogurt, and fermented foods can also help reduce anxiety. It’s important to keep blood sugar steady because big ups and downs in sugar levels can make us feel more nervous and upset. Eating regular meals with whole grains, lean meats, and healthy fats can help. Sometimes, not getting enough important vitamins and minerals, like magnesium, vitamin D, and iron, can also make anxiety worse. Eating a variety of healthy foods helps avoid these problems. Some of the best foods to help with anxiety are leafy green vegetables, berries, fish like salmon, whole grains, nuts, seeds, beans, and foods with good bacteria like yogurt. It’s a good idea to avoid too much sugar, white bread, too much coffee, and alcohol because they can make anxiety worse. Overall, eating good food helps both the body and the mind feel better and stronger.

5) Regular Exercise

Exercise can be a very helpful way to feel less anxious. When you move your body, it releases chemicals that make you feel happier and calmer. Exercise also lowers the amount of stress hormones in your body, helping you feel more relaxed. Being active can help you sleep better, and good sleep often makes anxiety easier to handle. Exercise gives your mind a break from worrying by making you focus on what you are doing. Reaching small exercise goals can also make you feel more confident and in control. Some activities like yoga and swimming teach you how to breathe deeply, which can calm you down. Exercising with others can give you support and make you feel less alone. Overall, regular exercise is a simple and natural way to help manage anxiety.

References:

1.Anxiety disorders, 27 Sep 2023, World Health Organization

2. Szuhany KL, Simon NM. Anxiety Disorders: A Review. JAMA.2022;328(24):2431–2445. doi:10.1001/jama.2022.227444

3. 7 Mindful Morning Routines to Reduce Stress and Anxiety, Pacific Health Group, available from https://mypacifichealth.com/7-mindful-morning-routines-to-reduce-stress-and-anxiety

4. Klevebrant L, Frick A. Effects of caffeine on anxiety and panic attacks in patients with panic disorder: A systematic review and meta-analysis. Gen Hosp Psychiatry. 2022 Jan-Feb; 74:22-31. Doi: 10.1016/j.genhosppsych.2021.11.005. Epub 2021 Dec 2. PMID: 34871964.

5. Angela Jacques, Nicholas Chaaya, Kate Beecher, The impact of sugar consumption on stress driven, emotional and addictive behaviors, Neuroscience & Biobehavioral Reviews, Volume 103, 2019, Pages 178-199, https://doi.org/10.1016/j.neubiorev.2019.05.021

6. Sarah L. Chellappa, Daniel Aeschbach, Sleep and anxiety: From mechanisms to interventions, Sleep Medicine Reviews, Volume 61, 2022, 101583, https://doi.org/10.1016/j.smrv.2021.101583

7. Aucoin M, LaChance L, Naidoo U, et al, Diet and Anxiety: A Scoping Review. Nutrients. 2021 Dec 10;13(12):4418. Doi: 10.3390/nu13124418. PMID: 34959972; PMCID: PMC8706568.

8. Basso, M., Zorzan, I., Johnstone, N., Barberis, M., & Cohen Kadosh, K. (2024). Diet quality and anxiety: A critical overview with focus on the gut microbiome. Frontiers in Nutrition, 11, 1346483. https://doi.org/10.3389/fnut.2024.1346483

9. Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety. Front Psychiatry. 2013 Apr 23; 4:27. Doi: 10.3389/fpsyt.2013.00027. PMID: 23630504; PMCID: PMC3632802.

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Ayurveda and Abhyanga: The Healing Power of Daily Massage

by with No Comment LifestyleWellness

Medically Written and Reviewed by Ayurvedacharya Dr. Gaurav Pathare (BAMS)

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Abhyanga, the application of medicated oils to the body, holds a significant place in Ayurveda as a vital part of the daily regimen. In today’s fast-paced world, where time is often scarce, it’s easy to overlook the importance of self-care. However, Ayurveda teaches us that maintaining health is just as important as managing time. The core principle of Ayurveda, as captured in the saying “Svasthasya Swasthya Rakshanam, Aturasya Vikar Prashamanam,” means “the protection of the health of a healthy person and the alleviation of the ailments of a sick person.” To support this, Ayurveda suggests following a daily regimen (Dinacharya) and seasonal regimen (Ritucharya), with Abhyanga being a major component.

Abhyanga in Ayurveda

Abhyanga is traditionally performed by applying medicated oils to the body, with sesame oil being most commonly used due to its beneficial properties. The oils are often infused with herbs tailored to balance specific doshas (body energies). According to Vagbhatacharya, an ancient Ayurvedic sage, “Abhyangamacharenityam” (abhyanga should be performed regularly), emphasizing its importance in maintaining health. While daily abhyanga may not be feasible in the modern world due to time constraints, it is advised to perform it at least once a week or even once a month for its many benefits.

In contemporary wellness practices, Abhyanga is often referred to as a “Rejuvenation Massage.” This type of massage can be done by oneself, but for maximum benefits, it is best performed by trained therapists and under the guidance of an Ayurvedic physician. A trained practitioner can tailor the oils and techniques to your individual dosha and health conditions. The therapist also knows the correct pressure to apply to specific parts of the body and the duration for which each area should be massaged.

Specific Areas for Abhyanga

Vagbhatacharya specifically highlights the importance of massaging the head, feet, and ears. These areas are particularly sensitive and are prone to Vata dosha imbalances. Vata dosha governs bodily functions like movement, communication, and flexibility, and when it is aggravated, it can lead to dryness and stiffness in the body. To balance this, oils infused with Vata-pacifying herbs are used, giving the oil a thicker consistency to counteract the dryness associated with an aggravated Vata.

Benefits of Abhyanga

Abhyanga provides a wide range of benefits, including

Anti-Aging: Reduces the effects of aging (Jara), promoting youthfulness.

Improved Vision: Enhances eyesight (Drishtiprasadak)

Increased Vitality: Boosts overall body strength (Pushti) and vigor

Relaxation and Sleep: Helps in achieving restful sleep (Swapna) and reduces fatigue (Shrama)

Strengthens the Skin: Makes the skin soft and smooth (Sutvakva)

Balances Vata Dosha: Reduces the effects of excess Vata in the body (Vataha)

Increased Longevity: Supports long life (Longevity benefits)

Vagbhatacharya further emphasizes that regular Abhyanga enhances mental clarity, physical strength, and overall vitality, ensuring better health and well-being.

Who Should Avoid Abhyanga

While Abhyanga is highly beneficial for most people, certain individuals should avoid it

People with Kapha-related diseases: Kapha imbalances result in conditions like obesity, respiratory issues, and excess mucus.

Post-purification individuals: Those who have undergone cleansing treatments like

Vamana (therapeutic vomiting) or Virechana (therapeutic purgation).

People with indigestion: Those suffering from Ajeerna (poor digestion) should refrain from Abhyanga until their digestive health improves.

Post-Abhyanga Care

After performing Abhyanga, it is important to rest for at least 30 minutes to allow the oils to be absorbed and to avoid any exposure to wind or cold. This rest period helps the body fully absorb the medicinal properties of the oils and enhances the overall effectiveness of the treatment.

Conclusion

In today’s stressful and hectic lifestyle, Abhyanga offers a simple yet effective solution to promote health and well-being. Even if daily practice is not always possible, incorporating it into your routine weekly or monthly can lead to significant benefits. Taking the time to care for your body through Abhyanga can lead to better physical and mental health, improved vitality, and a more balanced life.

Reference

Ashtang Hridaya chapter 2 / 7

 

Women are playing yoga at the park. Exercising.

Ayurveda in spring: Detox, Diet & Daily Routine According to Vasant Ritucharya

by with No Comment LifestyleWellness
Medically Written and Reviewed by Ayurvedacharya Dr. Gaurav Pathare (BAMS)
Women are playing yoga at the park. Exercising.

Spring season (Vasant Ritu) – (March, April, first half of May)

This seasonal Ayurvedic regimen for spring provides a comprehensive approach to maintaining health and balance by addressing the body’s natural changes during the season.

State of Doshas in the Spring Season (Vasant Ritu)

Kapha: The predominant dosha during spring. Its excess leads to imbalances like congestion, sluggishness, and moisture buildup in the body.

Pitta: Generally stays in balance, supporting good digestion and metabolic function.

Vata: Weakens, which may reduce digestive fire (Agni) and decrease appetite

Dietary Guidelines (Ahara)

Focus on dry, light, sharp, hot, and pungent qualities to counter Kapha’s heaviness and moisture.

Stimulate digestive fire by consuming easily digestible foods.

Preferred Foods:

Grains: Old rice, brown rice, Jowar (sorghum), Millet.

Legumes: Roasted pulses like moong (Yellow moong dal), lentils, Tur (pigeon pea) Sandage, Usali.

Roasted Foods: Roasted meats (Goat, Chicken, etc.), Tandoori.

Vegetables: Spinach, Radish, Fenugreek, Brinjal, Shevga (Drumstick or Moringa Oleifera)

Spices: Turmeric, Cumin, Cinnamon, Pepper, Asafoetida, Mustard, Bay leaf.

Other Foods: Wheat flour, Gram, Older Grains, Boiled and Cooled Water.

Prohibited Foods:

Heavy and Cold Foods: Avoid Curd, Ice Cream, Lassi (Yogurt based sweet drink), Cold drinks, Sour and Fried Foods.

Sweets: Avoid rich sugar based sweets.

Dairy & Fermented Foods: Avoid Curd Rice, Cheese, Paneer.

Other Foods: Bananas, Tomatoes, Fish, Urad dal, Peas, and hydrogenated fats (dalda).

 Avoid Late Night Eating: Eating late can disrupt digestion

Lifestyle Recommendations (Vihar)

Langhan: Practice moderation in food intake with small, easily digestible meals.

Exercise: Engage in regular light exercises like walking or pranayama (breathwork). Avoid heavy exertion but aim to stimulate circulation.

Body Care: Rub the body with warm water to increase circulation and remove excess moisture. Take warm baths to soothe the body.

Sleep: Avoid daytime naps, as they can aggravate Kapha.

Panchakarma (Detoxification)

Vaman: Induced vomiting to help expel excess Kapha from the body and clear congestion.

Nasya: Nasal treatments using oils to clear sinuses and reduce mucus buildup.

Rasayan (Rejuvenation)

Triphala Rasayan: A traditional herbal remedy for detoxification and digestion.

Honey-Water: A natural tonic for balancing Kapha and improving digestion.

Overall Approach

The regimen reduces Kapha’s excess moisture and heaviness by focusing on stimulating, light, and easily digestible foods.

Regular light exercise and detoxification techniques (like Vaman and Nasya) help clear excess Kapha and boost vitality.

By avoiding Kapha-aggravating foods and focusing on digestive health, the body can stay balanced and energized during the spring season.

This holistic approach of diet, lifestyle, detox, and rejuvenation supports the body’s natural rhythms, helping to maintain optimal health during the transition of seasons.

Reference:

Ashtang Hridaya sutrasthan chapter 3 /19-25