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19 Journal Prompts to Build a Healthy Mindset

Leafy
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19 Journal Prompts to Build a Healthy Mindset

Few things have helped me in my journey to emotional and physical health more than journaling daily. I had to work at this habit, but now it’s my favorite way to reset my mood or end the day. Writing things down clears my mind of unresolved questions and stresses. I also journal to track specific things about my health, family systems, or progress on personal goals and challenges.

Either way, it helps to have a list of journal prompts on hand. I’ve collected some of my favorites to share with you.

p.s. Jump to the end of this post to download ready-made journaling pages with all of these prompts. You’ll also find my list of favorite journals and more sources for journaling inspiration as well!

Journaling to Build a Growth Mindset

A fixed mindset believes talent is all that is needed to have a successful life, and that effort plays no role. With a fixed mindset, we tend to give up if we don’t immediately see a solution or another way of doing something.

In contrast, a growth mindset helps us altering our way of thinking and believe that, through effort, we can grow, overcome, and advance in all areas of our lives. These prompts can help build a resilient way of thinking.

Journaling is also a great habit to introduce to your teens, since the years during puberty can be especially turbulent. Use journal prompts like the ones below to help introduce and instill a growth mindset, versus the fixed mindset they often develop from their peers.

Journal Prompt Ideas for Mom, Dad & Teens

These are some journal prompts we’ve tried around our house… get a journal and spend some downtime doing some heart and brain work. You won’t regret it!

These also make great conversation starters around the dinner table!

Prompt #1 – Things I can control & things I can not control…

Understanding what we can change and what we can not change is helpful as it changes how we look at things. For example, we can not change that there are only 24 hours in a day, however, we can change what we do within those hours to make them more productive. Having these types of items listed out in a journal helps us focus on the things they can control instead of the negative of the items we can’t control.

Prompt #2 – What makes a person a good friend?

Being able to think about and identify positive personality traits that make up a quality friend not only helps us find and keep good friends — it also helps us to become a better friend ourselves. When we think about what we want from others it is only natural to think about what we are also contributing to a relationship. All relationships are two-way streets and learning this early is vital to successful relationships.

Prompt #3 – Who is a person you admire? What character traits do you have in common with them?

By identifying a person you look up to and breaking down which character traits you admire, you can emulate those traits more in your daily lives. It is easy for us to know we like or look up to someone, it takes more thought and time to really identify what it is we admire within them. Learning to strongly identify and communicate those traits is a big win in the life arena.

Prompt #4 – Write your cranky self a list of ‘Happiness Instructions’

By identifying the ways we make ourselves happy, it is easier to make sure we are doing a variety of these happiness-boosting activities on a regular basis. It is also helpful to have a list made so that when we get into one of those moods, you can easily scan the list and pick something doable. (By the time we are in the grumpy mood, our creative problem-solving skills have been used up, so a simple list of instructions will make a huge difference making it hard to stay cranky for long!)

Get some inspiration in this podcast on mental models and how they can help us.

Prompt #5 – Finish the sentence “I am….”

It is so difficult to find value in ourselves, often we are our own worst critics. Spend some time really thinking about what defines you. Think in terms of relationships, academics, creativity, adjectives that describe you, favorite outings or sports, and your favorite things. It is easy to get so hung up on what we are not, focusing on the positive helps us see our potential.

Prompt #6 – If you had all the courage in the world to try something new, what would you try?

Dream big! Think about that one thing you would want to do if nothing stood in your way. Think in terms of what you would want to learn and do, not in terms of what you would buy or where you would go. Why do you want to learn this skill? How would you use it to make the world a better place?

Prompt #7 – Describe one event/action you have taken that you are proud of.

It is important to celebrate our successes. We all have those moments we are extremely proud of. Think about yours. Take some time today to really dissect this event. How could this event have gone differently had you not made the choices you did?

Prompt #8 – Name something you struggle to understand.

Struggling is a part of life and learning, unfortunately, but breaking down the learning into small bits can make it easier. Where are you struggling? What steps can you do to make sure you gain a better understanding of this concept? Create a plan with small but action-based steps to help you conquer this struggle.

Prompt #9 – Who do you know that possesses great perseverance?

Perseverance is about sticking with it and not giving up when it gets hard. Think back to when you learned to ride a bike — you fell more often than you rode in the beginning! But by sticking with it eventually you got better until you were riding all the time without ever falling.

Who in your life do you see currently possessing a great deal of perseverance? What could you could learn from them? (p.s. If you need some extra inspiration, you might love this podcast interview I did with Muhammad Ali’s daughter, Laila Ali.)

Prompt #10 – Rich or happy?

It is easy to think we want all the money in the world… but do we really? When you grow up would you rather have all the money you need, but not be truly happy or be one hundred percent happy with money being tight? Expand on why you chose what you did. What does true happiness look like to you?

Prompt #11 – Do something kind for someone else today without them knowing. How does this make you feel?

We all love receiving praise. Sometimes though there is more joy to be found in the small surprise things we do for others without them knowing it was us. Choose someone to do something nice for today and then record your response to completing this action. Be honest: Would you have rather had the credit? What does that mean?

Prompt #12 – Write a thank you letter to yourself.

Send yourself a thank you card. Think about all the things that you have done to advance yourself in life. What have you done to make yourself a better son/daughter, a better friend, a better student, and an overall better person? Thank yourself for those things. And then write a letter to a friend!

Prompt #13 – What makes you grumpy? What pushes your buttons? How can you combat them?

By identifying the things that make us grumpy, we can lessen their effect. By knowing what sets you off, you can create go-tos to ensure they do not get to you quite as much as they used to. By knowing you get grumpy when you are hungry or tired, you can make sure you always have a quick healthy snack when you feel the crankiness setting in or make time for a quick power nap.

Prompt #14 – Describe what you are working towards currently.

What goal do you have your mind set on? What have you already completed in working towards this goal? What do you have left to complete before reaching this goal? Why do you feel it is important?

Prompt #15 – Choose an organization you would like to donate $100,000 towards if money were not an issue.

We all have those favorite causes. Do some research on different organizations that serve those causes you feel strongly about. Why did you choose this organization to donate to? How can you help spread the mission of this organization?

Prompt #16 – When faced with a challenge is your initial response to avoid it or embrace it?

We can’t control everything, but we can control our response. What can you do to alter your response so that it is 100% positive? Most of the time that initial flight response comes from fear of the unknown. How can you prepare yourself for the unknown in a way that makes you feel confident enough to not only accept a challenge but to take it head-on?

Prompt #17 – Accepting criticism… how can we do it with humility?

Receiving criticism can create a negative response even when the criticism comes from a good place. Most people are not trying to make you feel bad about yourself, they are trying to help you grow and get better. Reflect on why you have that instant feeling of inability, sadness, or frustration. How can you reword criticism in a way that makes it feel helpful? Is there a technique you can employ that allows you to respond to criticism with a growth mindset as if it’s a lesson of sorts?

Prompt #18 – Who fights for me?

We all need an army of friends and family behind us. Think about and assign job titles for the people who support you. Who is your Academic Commander? How about your Lieutenant of Entertainment? And your Snack Food General? Realizing we really do have an excellent support system (or identifying where we need support) allows us to take risks and try new things without fear of failure because we have an army of support behind us.

Prompt #19 – Create your own mission statement.

Do some research on mission statements and design your very own. This personal mission statement should be motivational and inspirational in spirit, guiding you to strive for your best life. It should embrace and embody who you are as a person. Your personal mission is one that can help you choose if an activity is in line with who you are and want to be in life. Maybe even make your personal or family mission statement into art to remind and motivate you!

Journaling Resources

  • Journaling Starter Pages (With Prompts) – Free Download
  • How to Keep a Health Journal
  • Podcast: Using Detailed Health Journaling and Mindset Shifts to Heal With Sarah Kay Hoffman (with 90-Day Health Journal)
  • Blank Journal (Fair Trade With Recycled Cover)
  • My Favorite Health Apps for Tracking Mind, Body and Hormones

Do you journal daily? If not, would these journal prompts help?

Meditation: What is Meditation?

Leafy
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Meditation: What is Meditation?

तत्र प्रत्ययैक तानता ध्यानम् ॥ २॥ (योगसूत्र 3/2)

“tatra pratyayaikatanata dhyanam”

Dhyana is the uninterrupted and continuous flow of consciousness to the object.

In Yoga Sutras, Dhyana is an advanced state of Dharana. Dharana refers to concentration (and contemplation). Dharana is the state when the mind holds on to an object and when it keeps itself in that state for a while is Dhyana. The object can be either inside the body or outside the body. Dhyana is an unbroken flow of this state for a while without any breaks.

In terms of Patanjali’s Yoga Sutras – Dharana is concentration, which means your whole mind is focused on one thing. Dhyana is a continuous flow of Dharana on one thing. In Dharana, you have only one thing to concentrate on, and all other things are dropped. It stays for a short period. Dhyana is the continuous and uninterrupted flow of consciousness but retaining one object in your consciousness.

When translating Dhyana into English, we have the corresponding word “meditation”. Therefore, meditation is also the state of the uninterrupted and continuous flow of consciousness to the object. I used word consciousness instead of mind for better clarity. Some also define it as “the uninterrupted flow of mind to the object”. It is also correct.

There is also something beyond it when the last object also dropped. Both object and subject disappear. Dualities disappear. Tremendous silence prevails over. It is the state of Samadhi, according to Patanjali Yoga Sutra.

Mindfulness

Another concept of meditation is the state of being mindful of the present moment (also known as mindfulness meditation). It is a deeper understanding and continuous practice of meditation.

The definition of Dhyana still applies here because subject and object are still present. The object in the present is still there.

Whatever you are doing, you do it with full consciousness. When you are eating, you only eat with full consciousness. When you are walking, you only walk with full consciousness.

It does not limit you to one object. It is like a flow of several objects one by one. You just choose the object of the present moment. When it goes deeper, the tremendous silence prevails over, and the state of Samadhi starts.

Choiceless Awareness

There is the third concept of Choiceless Awareness. It means you are resting in awareness without any preferences, judgments, or efforts.

You are simply watching the continuous flow of mind and objects through your consciousness.

In this, Patanjali’s definition of Dhyana still applies because objects are still there that are being watched. You are there who is watching.

Its practice can also lead to Samadhi. In Samadhi, only tremendous silence is left behind. The watching process also disappears. Samadhi means not only mind and objects disappear, but you also disappear. Who will be left for watching?

Ayurveda and Cancer

Leafy
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Ayurveda and Cancer

Cancer is one of the most dreaded diseases of 21st century.  Approximately one in five people will develop some form of malignant cancer at some time in their life. Lung cancer being the most common form of cancer, followed by colorectal cancer, breast cancer and prostate cancer.

Every day, in every person malignant cells are formed and circulate. In a healthy person these cells are destroyed by body`s immune system, but for the people with cancer, body’s ability to deal with these cells fails. Malignant cell then start to multiply out of control or invade other tissues causing the disease “CANCER”.

Ayurveda and Cancer

Classical texts have several references to cancer. “Arbuda” is the most specific terminology for cancer. “Granti” was the term often used for non-malignant tumours. They describe cancer as inflammatory and non-inflammatory swellings.

According to Ayurveda, cancer originates due to deranged metabolism and imbalance of body constituents causing faulty division of cells and improper growth. This leads to the depletion of systemic ojas or the vibrant energy.

Ancient ayurvedic physician used to diagnose cancer even at initial stages by understanding the preliminary signs and symptoms and the body’s imbalance. Treatment varied based on the nature of the patient, condition or the stage of disease and the mental strength of the person.

Ayurveda follows symptomatic anti-cancerous treatment through correction of metabolic imbalance and even immunotherapy.

Our Body-Mind-Spirit are inseparable and their harmony is the life driving force which always help create good health and encourages healing. When comes to cancer management, Ayurveda helps to bring an overall health balance, increase immunity, facilitate internal healing process and enhances recovery. Early detection and better screening plays a key role in Cancer Cure.

Healthy food habit display a much better rate of rehabilitation. Change in food habits and lifestyle, which is one of the factor for the imbalance is very much necessary, which can be the hardest part. Ayurveda focus on the nutrition or balanced diet (Pathya), when you are under cancer treatment. Warm, light and oily food is generally preferred.  There is a rich knowledge on ayurvedic classics to treat Cancer.

  • Long pepper, chitrak, calamus, turmeric, manjista are some of the healing herbs for cancer management.
  • Application of Ficus bengalensis and Saussurea lappa pacifies tumour growth on bone.
  • Habitual intake of Malabar spinach or Basella rubra was advised in malignant tumour.
  • A classical recipe Yavani Takra, fermented buttermilk prepared with seeds of Henbane/ Hyoscyamus niger is advised in the treatment of Cancer. Today the researches are on-going in relation to the Henbane effect in reducing prostate cancer.

Ancient way of treating Benign tumours

Proper purification therapies and panchakarma is employed initially to remove the vitiated body constituents. Then the herbs like  helleborus, guduchi, kusta, arjuna, bilwa are used for local application on the tumour. The tumours ripen and sometimes removed by it or by surgical means. Cauterization, leech therapy, alkaline therapy was also performed based on the nature of tumour and the area of occurrence. Wound is then washed with herbs and initiates healing by herbal decotions.

Ancient way of treating Malignant tumour

When herbal medicine fails or in advanced stages surgical treatment  was followed. Initially fomentation and cleansing  was done, then  external application of warm herbs to liquefy the contents of swelling.  Surgery was then performed by opening the malignant tumour to remove the contents and clear from its root. Further then cauterization is done to avoid the reoccurrence. Wound is then sutured and plastered with healing herbs. Proper post-operative care is given for wound healing.

A Way of Life – Ayurveda

Leafy
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A Way of Life – Ayurveda

People nowadays are adapting to an age-old lifestyle method which is more than 5000 years old.  It is the oldest continually practiced medical system around the globe.   It’s called “Ayurveda” which gives

It’s called “Ayurveda” which gives us a new way of living our life with a touch of traditional resources. The word “Ayurveda” is derived from the Sanskrit language. The term “Ayur” in Sanskrit means “Life” and the term “Veda” means “knowledge”. According to the literal meaning of the word “Ayurveda”, one can understand the system of life. As Ayurveda is an old term method it has been evolving according to modern times and to meet the evolution of the human being. Ayurveda can be termed as a logical & practical method that helps to connect with the Earth & ourselves. Ayurveda is changing and so we are, try to adapt it into your lifestyle.

Ayurveda is often recognized as an “Energetic form of Medicine” because of its respect towards understanding the fundamental quality of life i.e Prana. Tridosha is the stepping stone of this system which consists of three major forms of Prana (intelligent energy). The three forms are Vata (Movement), Pitta (Transformation) and Kapha (Cohesion) which govern the psycho & physiological functions of the body. It supports the natural form of health & happiness.  Ayurveda is a unique blend of three forms which determines our individuality for who we are.

People often tend to get confused about Ayurveda as a food or a single method to follow. But it’s not, Ayurveda is a way of understanding nature on your own. Once you know your nature then it’s easy for oneself to understand different foods, herbs, climate changes & therapies which suits your life and metabolism. You have an option to choose the foods that support your health & lifestyle. Random food choices may result in fatigue and illness. There is no such concept of “ Good or Bad “ food as each and every food affects different people in different ways. Through Ayurvedic lifestyle, a person gets the knowledge about which food brings him good health and which brings bad.

In the olden text of Ayurveda i.e Caraka Samhita, it is mentioned to adapt the Ayurveda in our local culture, climate, food & medicine.  If we follow the old scriptures and text about Ayurveda we must infuse Ayurveda as a lifestyle in our daily lifestyle which will indeed give us the best present of the health system to prevent severe disease. That is the reason Ayurveda is not about food or herbs, it is about viewing your life in a whole new way and that’s why it’s called “Ayurveda A Way of Life”.

10 Simple Ways to Live Ayurvedic Life

10 Simple Ways to Live Ayurvedic Life

Ayurveda is the consciousness-based approach to health, in every step of life, while you sleep, eat, go out in nature or work. Ayurveda is the science of life. Ayur means “life” and veda means “science” or “knowledge”. Ayurveda shows you the way of life to achieve and maintain a healthy body and mind. According to the tenets of Ayurveda the mind and body are connected, hence a healthy mind creates a healthy body and vice versa. It also believes in the principle of “Prevention is better than cure”. Here we have enlisted 10 easy and friendly tips for a healthy life with Ayurveda. Try them and feel the difference yourself.
1. Follow a Daily Routine Ayurveda recommends following a disciplined everyday routine. Your sleep time, eat time, walk time should be same time every-day. Ayurveda suggests the best time to sleep is around 10 PM, wake up time should be around 6 AM. Eating should be at regular times, without skipping a meal. This way the body and Agni (the digestive fire) work optimally and food is digested properly.
2. Eat freshly prepared food Eat hot and properly cooked food with salads as a small portion. Food should be warm and seasoned with spices to aid digestion. Do not drink large amounts of liquids during meals, as it will dilute the digestive acids which results in poor digestion and assimilation. Foods that are processed, canned, frozen or packaged are harder to digest, and therefore create ama, or toxins in the body. You should eat lighter food in spring and summer and more of juicy fruits. While in winters, have more soups and stews loaded with root vegetables.
3. Eat When You Are Hungry You should eat after a certain interval and that too when you feel hungry. It indicates that previous meal has been properly digested and Agni is ready to digest the next meal. Eating without the feeling of hunger will often lead to Kapha disorders like gaining weight and poor digestion.
4. Drink more water and less caffeine Reduce your caffeine intake, as it interferes with digestion and sleep. Ayurveda recommends you to stay hydrated. If you still insist on caffeine intake, schedule it in the first half of the day, rather than late evening, when Kapha suggests we slow down.
5. Never Suppress Your Body’s Natural Urges If you suppress bodily urges like cough, burp, flatus etc., it causes the disturbance of vata in the body and when vata is disturbed, it leads to bloated feeing, and breathing problems. Therefore, try not to suppress natural bodily urges.
6. Stay active with walk and exercise Regular morning walk, some stretching exercises do wonders for body. Actually, not just body, the brain also releases endorphins and serotonin during exercise that makes us feel good. You must practice either yoga, walk, cycling, swimming or any physical activity to maintain Agni in the body. Try using stairs for a couple of floors, get down from the bus one stop early, walk and talk, every bit helps. But how do you know, what’s your required amount of exercise? As per Ayurveda, you should exercise till you sweat.
7. Stress free Sleep The time when our body rejuvenates and detoxify, is while we are having good sleep. That time, our inner cells work in harmony to strengthen our immune system and circulate vibrant energy throughout our body. So avoid late nights, lot of TV and smartphone before sleep, take a warm bath before bed and use lavender liquid castile soap to calm you down. Natural lavender fragrance reduces anxiety, stress and has a calming effect on the mind.
8. Keep Digestive System Healthy Good health and good digestion go hand in hand. When you eat fibrous food, stay active, the bowel movement is there. Avoid constipation and problems like upset stomach. But sometimes, if your digestion gets affected, you can take ayurvedic Bilvadi Churna. Its main ingredients are Bel fruit and seed. It provides quick relief from stomach problems such as Irritable Bowel Syndrome (IBS), Diarrhoea, Indigestion and stomach pain.
9. Practice Meditation At Least 20 Minutes A Day Practicing meditation daily for at-least 20 minutes will help you cope with all kind of stress. Just disconnect yourself from the outer world, sit down and close your eyes for few minutes. This technique will help to give you inner peace and you will feel much positive after that.
10. Look at The Bright Side Of Life Life’s Good, if we think it is. Be positive and positive will come to you. Look at all the beautiful things around you, appreciate small gestures, make friends, go lively.
Conclusion Ayurveda is a way of life. We can live a healthy and happy life only by abiding with the simple laws of nature.

Ayurvedic guide to healthy joints and muscles

Leafy
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Ayurvedic guide to healthy joints and muscles

Ayurvedic guide to healthy joints and  muscles

The freedom to move is something we often take for granted, but for some, to bend and stretch without pain is a luxury. Much of our quality of life depends on mobility – and maintaining healthy joints, tendons and muscles should be high on our self-maintenance list.

The strength and flexibility of our joints and muscles also influence our sense of inner freedom. When muscles, joints or ligaments become restricted, we can feel stuck or challenged emotionally. Our goal, therefore, is to maintain a healthy balance between strength and flexibility in our joints and muscles. Surprisingly, the inner workings of digestion and metabolism can also impact greatly on joint health.

When our metabolism is out of balance it can often show up in our muscles, tendons and joints. Over time, joints and muscles can feel stiff and sore. Add to this any scar tissue from injury and our joints are likely to sound and feel like a creaky, old door! If we can improve our metabolism we can expect to have greater flexibility throughout.

Nourishing vata

Traditional Ayurveda views the metabolism through the lens of the three doshas – vata, pitta and kapha. Whenever we see stiffness and pain in the body the first step is to look to vata. The attributes of vata are cold, light, dry and rough. Anything that causes any of these to increase can also cause the same characteristics to increase in the body. This can explain the feeling of  stiff muscles and creaky joints on a cold winters morning.

One of the best ways to reduce the cold, dry, rough qualities of vata on the body is to gently massage your muscles and joints with warm oil containing herbs that nourish and balance aggravated  vata.   Mahanarayan oil is a favourite to reduce the effects of vata on the joints and muscles helping to improve flexibility, especially during winter and early spring.

The Digestive Season

Disturbances in metabolism can also lead to inflammation that can cause painful, swollen joints that may be hot to the touch. Ayurveda suggests this is due to an accumulation of a specific dosha together with a build-up of accumulated and sometimes acidic metabolic wastes known as ama.

Many health challenges originate in the digestive tract. If the fire in the belly becomes weak, due to excess pitta, kapha or vata , this can lead to a build-up of   ama that are toxic to the body. Ayurveda suggests that the combination of aggravagted vata together with a build-up of ama can result in joint pain and inflammation that can lead to painful, swollen joints. So, a healthy functioning digestive system is an important aspect when it comes to maintaining healthy joints.

The two-fold approach is first to clear up any accumulated ama – with a short cleanse for example – whilst ensuring we eat well to keep the digestive fire burning brightly. Eating plenty of leafy greens and adding spices such as turmeric, cinnamon and ginger to your cooking can be a great help as they are ama-digesting, alkalising and anti-inflammatory. This approach can help to reduce inflammation and support healthy circulation and tissue-nutrition.

Keep on moving

To support your joints from life’s ups and downs, whilst developing resilience and flexibility, it is important to stimulate the circulatory system. Simple joint rotations followed by a 15-minute active walk provides a fresh supply of oxygen and prana to circulate around the joints and the body as a whole.

Strengthening the muscles also provides extra support for weight-bearing joints such as knees and hips, which often overcompensate due to poor postural alignment.

Balance is key

To balance v atais to promote stability and resilience. Exercise that promotes muscle flexibility and suppleness increases resilience, allowing the joints to reach their full potential. Yoga, Tai Chi and other somatic movements can be a great help to your joints and flexibility.

Herbal Support

Ayurveda recognises several herbs that have traditionally been used to improve flexibility and reduce localised swelling and pain. Ayurvedic herbs are also used to regulate the digestion and improve circulation.

  • Boswellia –in Ayurvedic herbology, Boswellia serrrata also known as Indian frankincense, is well known for its anti- arthritic, pain relieving and anti- inflammatory properties. Researchers have found that people with osteoarthritis that take boswellia alongside ashwagandha, turmeric, and zinc report less joint pain and increased mobility and strength.
  • Ashwagandha –Another Ayurvedic favourite is ashwagandha ( Withania somnifera), is another powerful anti-inflammatory. In one study, the anti-inflammatory effects of ashwagandha were comparable to taking the steroid hydrocortisone.
  • Ginger –The anti-inflammatory and antioxidant properties of ginger ( Zinziber officinale) are also well documented. Ginger works by interfering with an enzyme (cyclooxygenase) that produces inflammatory chemicals in the body. Data shows that ginger can be effective on arthritis of the knee. However, more research is required to determine the effectiveness of Ginger when treating OA.
  • Triphala-The Ayurvedic formula triphala has been used in India for thousands of years and consists of three herbs (amalaki, haritaki, and bibhitaki). Studies show that this herb combination has anti-inflammatory effects throughout the body.
  • Guggul – In addition, the herb guggulu ( Commiphora guggul) has been shown to be a potent inhibitor of the enzyme NFKB, which regulates the body’s inflammatory response. There are several studies that show decreased inflammation and joint swelling after administration of extracts of guggul resin.

Conclusion

To conclude, optimal joint health is an important life invigorator and one which requires a multi-faceted approach. To detoxify and nurture your joints is to keep them well maintained and fully mobile. With a wise approach to diet, lifestyle, and exercise they should last you well into your senior years.

Infection Control Principles in Ayurveda

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Infection Control Principles in Ayurveda

Ayurveda also provides details about how to prevent and control infections and diseases. The ancient texts of ayurveda advocate some infection control principles and tell us what should do and what should not be done. You must adopt and practice these principles throughout your life to reduce the likelihood of infections and diseases. However, ayurveda also provides tips to control all diseases, but we will discuss mainly infection control principles in this article.

Ayurvedic Infection Control Principles

Let’s discuss what ayurvedic texts are saying to control infections:

To do list immediately after waking up:

  1. Wash hands.
  2. Clean teeth.
  3. Clean tongue.
  4. Wash the face.
  5. Comb hair.
  6. Take a bath.

The above tasks help in cleanliness, which is very important in controlling infections. All these steps must be followed before going to the kitchen and cooking food, touching other things in the home and doing worship or morning meditation. (सुश्रुत संहिता, चिकित्सा स्थान २४)

Wash hands and feet before eating

Wash Your Hands Regularly

नाप्रक्षालितपाणिपादो भुञ्जीत न मुत्रोच्चारपीडितः (सुश्रुत संहिता, चिकित्सा स्थान २४)

Wash your hands and feet before eating food. Don’t touch food without washing your hands and feet. If you have an urge for urination or evacuation, you first do this and then wash your hands and feet properly before sitting for a meal.

Don’t use things used by others

Don’t Share Your Clothes with Others

स्रजं छत्रोपानही कनकमतीतवासांसि न चान्यैधृतानि धारयेत् । (सुश्रुत संहिता, चिकित्सा स्थान २४)

Don’t wear or use things used by others.  These things include the use of the same towel, cloths, jewelry, adornment, shoes, etc.

न अप्रक्षालितं पूर्वधृतं वसनं बिभृयात् । (विष्णुस्मृति ६४)

You should not wear the same clothes without washing them once you have worn them. Washing clothes help to remove microbes and dirt from the cloths.

अन्यदेव भवेद् वासः शयनीये नरोत्तम । अन्यद् रथ्यासु देवानाम् अर्चायाम् अन्यदेव हि ॥ (महाभारत, अनु. १०४।८६)

You should have three types of clothes:

  1. That you wear at bedtime.
  2. That you wear while going outside or to work.
  3. That you wear inside the house or during worship.

न चव आद्राणि वासांसि नित्यं सेवेत मानवः । (महाभारत, अनु. १०४/५२)

You should not wear wet clothes.

It helps to avoid transmission of infections. The items used by an infected person can also cause disease in you. It is the most common way of infection transmission. When you touch or use things used by other people or contaminated surfaces, microbes can enter into your body. It can spread infection from one person to another. Some skin diseases including scabies are the result of such type of infection transmission. You can even avoid the common cold, COVID 19 and other such diseases following this principle.

Cover Your Face while Sneezing and Coughing

Cover Your Nose and Mouth While Coughing and Sneezing
Cover Your Nose and Mouth While Coughing and Sneezing

नासंवृतमुखः सदसि जृम्भ उद्गार कास श्वास क्षवथू नुत्सृजेत्। (सुश्रुत संहिता, चिकित्सा स्थान २४)

Cover your nose, mouth, and face while yawning, belching, coughing, breathing heavily, sneezing, etc.

So, ayurveda recommends covering your nose, mouth, and face while doing the following things:

  • Yawning.
  • Belching or eructation.
  • Coughing.
  • Breathing heavily or while taking a deep breath.
  • Sneezing.

All these things prevent droplet spread of infections from one person to another.

Don’t touch hair, ear, nose, eyes, and face

Don’t touch Nose, Eyes, and Face
Don’t touch Nose, Eyes, and Face

न बालकर्ण नासाम्रोतोदशनाक्षिविवराण्यभिकुष्णीयात् । न वीजयेत् केश मुख नख वस्त्रगात्राणि । (सुश्रुत संहिता, चिकित्सा स्थान २४)

Ayurveda recommends –

  1. Do not touch or rub your hair, ear, eyes, nose, face, teeth and other openings of your body.
  2. Do not shake hair, face, nail, clothes and body parts.

अनातुरः स्वानि खानि न स्पृशेदनिमित्ततः । (मनुस्मृति ४/१४४)

Do not touch your senses (nose, ears, eyes, tongue, skin), especially without any solid reason.

न छिन्द्यान्नखलोमानि दन्तौत्पाटयेन्नखान् । (मनुस्मृति ४/६९)

Do not cut your nails or hair with teeth. So, you must not put your fingers or hair in your mouth.

Your hands are the main source of infection transmission. Generally, you touch various things with your hands. These things include doorknob, curtain, doors, beds, chair, tables and other things, which can also be contaminated with microbes. After touching such things, when you touch your face, eyes, nose or other parts of your body, microbes can enter into your body and cause infection.

Shaking your hair, body parts, clothes, and body can also contaminate the surrounding. If you are already infected, then it can also spread the infection to other people.

Always wear shoes or slippers

पाद रोगहरं वृष्यं रक्षोघ्नं प्रीतिवर्धनम् ॥७१॥ (सुश्रुत संहिता, चिकित्सा स्थान २४)

You should always wear shoes or slippers on your feet. It prevents diseases and reduces microbial transmission.

Wash your feet

पाद प्रक्षालनं पाद मल रोग श्रमापहम् ॥६९॥ चक्षुःप्रसादनं वृष्यं रक्षोघ्नं प्रीतिवर्धनम्। (सुश्रुत संहिता, चिकित्सा स्थान २४)

After coming home, you should wash your feet. It removes dirt and microbes from the feet, prevents diseases and reduces tiredness. It also preserves eyesight and provides clear vision. It prevents us from microbes and helps us to avoid diseases.

Why alkalise?

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Why alkalise?

Feeling sluggish, tired, heavy and lethargic? These are often the signs your acid-alkaline balance is out of sorts. This is a good time to give your body a break and help restore your acid-alkaline balance to boost your energy, vitality and health.

The acid-alkaline balance of the body

The human body is composed mainly of fluids, all of which have a specific pH. The pH value indicates how acidic or alkaline a liquid is. Different organs and body systems function within their own particular pH range. The gastric acid in our stomach, for example, has a very low pH of around 2.0, making it very acidic. The skin’s protective layer, the acid mantle is slightly acidic at a pH of around 5.5. Our blood is alkaline with a pH between 7.35 and 7.45.

The right balance between acid and alkali maintains the body’s equilibrium and is fundamental for good health. When we are healthy and vital our body is quite capable of naturally maintaining this important balance.  Any excess acidity is countered by using alkaline minerals – such as calcium, magnesium and potassium – that neutralise or ‘buffer’ the acidity and create a waste product that can be excreted from the body though the bowel, skin, lungs and kidneys.

If the acidity in the tissues increases – often from diet and lifestyle factors – the body needs to use more of its minerals to maintain the acid-alkaline balance. So we also become alkali-deficient as the minerals are leached out of the body to maintain this balance. So we can see how over-acidity and alkali-deficiency go hand-in-hand as they are essentially the same thing.

How does this balance get disturbed?

Most of us know that junk food, excess red meat, fried foods and too much sugar and alcohol are not good for our health and an unhealthy diet is being linked more and more to the development of chronic disease. Our dietary choices often combined with lack of exercise or even too much exercise can lead to a build-up of acidic toxins. Stress and associated emotions of frustration, anger, worry and anxiety also create acidity in the body and this together with a lack of stored minerals often results in an over acidification of the tissues.

The body is overwhelmed by the excess acidity and its associated mineral deficiency. It can no longer excrete the acidic toxins and waste products out of the body and instead deposits them in the skin, connective tissue, blood vessels and the joints where they block important metabolic processes.

What are the symptoms?

The skin as our largest organ is often the first to show signs of over acidity and acidic wastes that can cause dry skin conditions, allergies, break-outs and inflamed skin. Also our connective tissue loses its strength and tone which can cause muscle pain, cellulite and varicose veins. The delicate bacterial balance of the gut is affected by an overly acidic environment and this can lead to indigestion, allergies, bacterial overgrowth and yeast infections etc.

Symptoms of longer-term acidity are fatigue, hair loss, migraines, water retention and weight gain, urinary and bladder infections, hot flushes, insomnia, loose stools or constipation. Gout, arthritis and osteoporosis are examples of long-term high acidic/ alkali deficient conditions.

One of the best ways to address these symptoms is at the root – by restoring a healthy acid-alkaline balance. A whole-body cleanse ensures that toxins and waste products are cleared from the body and that the kidneys, lungs, intestines and connective tissue can function properly again. The Ayurvedic approach is a whole-body approach and we can use alkalising bath products, herbal teas, alkalising powders and mineral supplements alongside diet and exercise to help restore acid /alkali balance.

5-point plan to restore healthy acid/alkali balance:

  1. Ayurvedic herbal teas

All of our body tissues suffer from excess acidity but the excretory organs are particularly affected. The kidneys, bladder and urinary tract can become irritated and inflamed.  Ayurvedic detox teas are great for clearing acidic waste, reducing inflammation and soothing the urinary tract. These organic teas give our system  a natural ‘flush’.

  1. Detoxify through your skin

Our largest organ, the skin can react to excess acidity with inflammation, dryness and redness, break-outs, increased wrinkles and other skin disorders. Also, excess acidity affects the body’s connective tissue and can cause muscle pain and inflammation.

Alkalising bath salts help the skin to release these reactive toxins through our pores. Adding alkaline bath salts to a warm bath or footbath greatly increases the pH of the water, literally drawing out toxins from the skin.

This relieves the pressure not only on your skin, but the entire body. The skin becomes smoother and clearer. It is the high alkaline content of the amniotic fluid in the womb that is responsible for the smoothness of a baby’s skin. We can replicate this for ourselves, using alkaline bath salts.

  1. Balancing your digestive system

The digestive system is the most important system of the body when it comes to good health. This unbelievably efficient system is also very sensitive. If the gastro-intestinal tract isn’t working properly, a number of health related problems may arise. An overly-acidic digestive system does not always manifest as abdominal pain or weight-gain. The optimal functioning of the immune system, brain and numerous other organs is directly related to the health of the digestive system.

The optimal balance of healthy bacteria in the gut is easily upset by toxins and excess acidity and so a quality pre and pro-biotic can be really helpful alongside a healthy natural diet. The digestive tract is detoxified and regenerated in a completely natural way and a healthy intestinal flora is restored.

In order to counter excess acidity, the body needs minerals and trace elements. If we use a lot of our minerals in this way we often end up with excess acidity together with a mineral deficiency.

The body compensates for this deficiency by using up its own mineral store. Often the disturbed acid/alakali balance goes unnoticed and this can lead to a weakened bone structure, which can later develop into disorders like osteoporosis or brittle bones.

We can use natural mineral supplements to restore the body’s store of minerals and trace elements. Additionally alkalising powder is also a rich source of minerals that can help replenish the body’s mineral store.

  1. Exercise and diet

When it comes to health and well-being, healthy activity is essential. Up until the last few decades, for thousands of years people were always on the move. Today, however, the lack of exercise in our everyday lives contributes to a number of illnesses. It has been scientifically proven that it isn’t necessary to run marathons or go to the gym to stay healthy – and over-exercise can cause its own problems. Simply walking for thirty minutes each day is a great way to strengthen the immune system and increase your sense of well-being.

Besides regular exercise, dietary choices is at the heart of the alkaline cleanse. The essence of the treatment is focused on reducing acidity through dietary change. This change can have a significant effect on your attitude towards your own body, and what you put into it.

Try our 30-day alkaline  cleanse !

With our alkaline cleanse we have created an all-inclusive kit that can help you successfully restore your acid-alkali balance. The combination of herbal / mineral supplements, organic herbal tea and alkalising bath salts help your body naturally cleanse and revitalise. Also included is a 24 page e-book with dietary advice, tasty recipes and other helpful tips to make your cleanse successful and enjoyable.

7 signs of digestive imbalance

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7 signs of digestive imbalance

7 signs of digestive imbalance

You are what you eat? Ayurveda suggests that it is more accurate to say “you are what you digest”. It has long been taught in Ayurveda that the gut is the ‘cradle’ of our health.  Our digestive tract is a sensitive system that affects our entire organism and influences many aspects of our health and wellbeing.

But often we don’t realise when our digestive system is not working well, because the symptoms usually go beyond the clear signs of diarrhoea, constipation, flatulence or abdominal pain.

We have summarized 7 signs that can let you know when your digestion is out of balance and what you can do to help restore intestinal balance.

# 1 Weakened immune system

Our gastrointestinal tract has a strong impact on our immunity. For example, a healthy gut contains trillions of microbes that can activate the immune cells in our body in order to protect us effectively from pathogens. And also, the right balance of bacteria in the gut ensures a healthy intestinal flora, or microbiome, and prevents the colonisation of harmful or ‘bad’ bacteria. So, if you get sick often, it could be because your gut flora are no longer in equilibrium.

# 2 Joint Complaints

While investigating the causes of rheumatoid arthritis a research group came across a possible connection between the bacteria in our intestine and various joint complaints.

Recent studies confirm this result and show that the intestinal microbiome is disturbed in people with rheumatoid arthritis, and the wrong bacteria colonize the intestine causing inflammation; which in turn can affect the whole body. In addition, as already described in # 1, an imbalanced digestion also weakens the immune system which can lead to chronic disease.

# 3 Weight gain

Researchers have discovered a link between a disturbed bowel microflora and obesity and suggest that there may be significant differences in the microflora in the digestive tract of those who are overweight and those who are not. They found that a diet high in fats and sugar attracts a significantly larger amount of a certain type of bacteria in the intestine, which increases calorie intake and promotes weight gain. In addition, it is likely that the bacteria also act on the brain and send ‘hunger’ signals, even when the body doesn’t require food.

# 4 Digestive problems due to antibiotics

Antibiotics are an essential part of today’s medicine, and can be an effective remedy against harmful bacteria. However, they are also indiscriminate and cannot distinguish between “good” and “bad” bacteria. The intestinal flora can become very weak after treatment with antibiotics and “bad” bacteria can spread much more easily.

Often, the gastrointestinal tract can restore its own balance again after the treatment is complete. If, however, due to repeated use of antibiotics or other factors, the microflora cannot recover fully then the digestion remains compromised and also the immune system is weakened further. This can lead to the need for antibiotics again – a cycle that’s not so easy to break.

# 5 Anxiety and depression

We now know that the bowel and the brain communicate by way of the gut-brain axis. However, the fact that our digestive tract has a direct influence on the functioning of our brain and how we respond to stress and anxiety is less well known. Recent studies show that people who suffer from anxiety, restlessness or depression have a disturbed intestinal flora. Although the research in this area is still in the early stages, findings are showing that certain probiotics in the intestine inhibit the stress hormone cortisol and reduce anxious or depressive responses.

# 6 Food Hypersensitivity

Hypersensitivity to certain foods, such as lactose or gluten, is a hotly debated topic. While some people doubt that these intolerances actually exist, others are being driven to increasingly more restrictive diets.

In the meantime, researchers are looking for possible causes of dietary intolerances. Recent studies have shown that, particularly in the case of lactose sensitivities, a weakened intestinal flora and a microbiome that lacks certain bacteria – or is made up of more “bad” bacteria – can lead to the situation where foods such as milk, wheat or sugar can no longer be properly digested and symptoms such as bloating, abdominal pain or diarrhoea occur. In this way, treatment methods focus on restoring a balanced microbiome to enable the proper digestion of these more ‘difficult to digest’ foods.

# 7 Gastrointestinal discomfort

The most common gastrointestinal symptoms are bloating, flatulence, diarrhoea, constipation, abdominal pain and cramping. Since most of us have experienced some of these symptoms every now and then, they are not always given much attention. As the intestine is particularly important in terms of health, we should consider the causes – especially if the symptoms occur more frequently or are intense. Otherwise we might get into the cycle already mentioned under # 4.

How can I create a balanced intestinal flora and balanced digestion?

The most important thing for a healthy digestive tract is, of course, a healthy diet. The dietary advice for a healthy microbiome is to eat plenty of fresh fruits and vegetables – organic where possible, and to cut back on meat, fatty foods, sugar and alcohol.

However, when making dietary changes it is important to make these changes gradually. This allows the microbiome time to adapt to the changes with less possibility of digestive discomfort during the process. A series of small steps is often more successful than trying to make radical changes quickly.

Stress also has a direct negative impact on our intestinal flora. Here, techniques such as meditation can help change our behavioural patterns to better manage our response to the stresses of daily life.

In addition, there are numerous herbs and spices that can positively effect our digestion. Aniseed and fennel are two such spices as they reduce flatulence and stomach cramps and are anti-inflammatory; as well as cloves, which activate the digestive juices.

Ayurveda’s tips for mid-winter

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Ayurveda’s tips for mid-winter

AYURVEDA’S TIPS FOR MID-WINTER

When we think of mid-winter and the time that kapha dosha is accumulating we often think of the cold – but wet and damp are also ever prevailing stars of this show! The hope of spring is in the air on warmer days and daylight is definitely drawing out but often your energy feels at its lowest during this last stretch of winter. You might be struggling to wake up early, feel heavy and achy on getting up or feel generally sluggish and tired. How you feel physically affects your mood too and this can be a difficult time to keep motivated and we can feel low.

Ayurveda can guide us through this season by understanding how the qualities of cold, damp and heaviness create similar qualities in ourselves, the effects on our metabolism and how we can counter this with food, experiences and activities that create dryness, warmth and lightness. Try some of our tips for feeling lighter and stronger during kapha season.

Protect your digestive fire

The cold weather can stimulate a hearty appetite and we feel drawn to the heavier, satisfying and stodgy foods to feel warm and full. If we’re actually staying indoors, stuck in front of the computer with the central heating on however our digestion isn’t really on that winter setting even though our mind certainly is! Here are some suggestions for combating sluggishness caused by an overburdened digestion.

  • Add warming spices such as ginger, cardamom or a pinch of chilli to perk up your digestion.
  • Avoid snacking between meals so you’re hungry for the main event. If you’re peckish try sipping a hot water, often if you’re not truly hungry this will satisfy that craving (your face will start glowing too as a nice side effect with the extra hydration to your skin )
  • Try intermittent fasting of 12-16 hours. For example, if you stop eating at 7.30pm, don’t eat anything until 7.30 – 11.30 a.m the next day. If you find that easy you can also have a light lunch and early supper too for a real digestive reset.
  • Start introducing some lighter foods, green veg and food with pungent or bitter taste. Good examples are broccoli, celery, leafy greens, kale, onions, squash, lentils, mung beans, black beans, millet, buckwheat and barley.
  • Enjoy teas that stimulate digestion and metabolism with herbs such as dandelion, nettle leaf and ginger. We recommend Detox Supergreen tea.

Keep on moving

The promise of spring is beckoning but with the mornings still relatively dark and the days cold, getting motivated for those summer goals can feel a stretch. Try and get outside and moving even just for a short walk to boost circulation and shift stagnation both physical and mental. Create a favourites playlist and dance in between meetings or office work if you’re stuck inside all day. You’ll also feel warmer and more alert. There are many great classes that are available online also to enjoy connection with other people and iron out the aches and pains.

Get your sleep

Our energy levels can be as topsy turvy as the weather this time of year. When we get a sunny day and the warmth lifts our spirits and energy we often go into spring clearing mode but then feel frustrated when another day we feel tired and want to hibernate. Try to keep a regular bedtime and enjoy at least 8 hours sleep and you will have plenty of energy when Spring does finally arrive.

Make massage part of your self-care

This is a great time to add massage to your routine, not only would it help your joints and support your lymphatic system but who wouldn’t benefit from a little TLC some of these grey days. Take 10 minutes every day to massage Kapha Oil  over your body before or after a shower as you prefer. When we feel relaxed and supple in our body it can help us feel better and stronger mentally too.

Herbal friends for mid-winter

Tulsi has been traditionally used in Ayurveda for its support to the immune system and the body’s natural defenses. It’s also revered as a sattvic herb, promoting a sense of well-being and mental clarity. We’ve combined Tulsi with some of Ayurveda’s super herbs including Guduchi, Amalaki and Pippali for a formula to support both immunity and strong respiratory health.  Now is a great time to support your all-round health and resilience with Organic Tulsi and Amla Formula.

Chyawanprash – the legend and benefits

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Chyawanprash – the legend and benefits

Chyawanprash: The Legend and Benefits

Chyawanprash is one of the most popular products here at Essential Ayurveda, but how much do you really know about what it is and what it does? Chyawanprash has an interesting background and links to many health benefits, many of which we’ll go into now. After all, if you’re interested in using Chyawanprash, it’s important to know how it’s used and why.

Chyawanprash is one of the most famous Ayurvedic formulas and the story behind it is really interesting, and that’s before even considering its uses and benefits. So, here’s the story behind Chyawanprash:

The Legend and Story Behind Chyawanprash

Chyawanprash is linked to the story of the Rishi Chywana and the events surrounding his tale. Chywana devoted a large part of his time to pursuing enlightenment, which eventually attracted the attention of the Devas, or Gods. Through their fear of Chywana’s devotion and the high chance of him being admitted to the Heavenly realms – which they really didn’t want – they attempted to put a stop to his actions by summoning the beautiful nymph Menakā. Menakā quickly sought out Chywana and this is where the story of Chyawanprash really begins.

Menakā worked hard to prevent Chywana from deep meditation, offering beautiful flowers and delicious foods as distractions. After months of this, Chywana slowly turned his attentions to Menakā’s beauty and kindness, and away from his original goal of enlightenment. It wasn’t long before Chywana and Menakā were together, though this wasn’t without its problems. Not only was Menakā a lot younger than Chywana but she was also immortal, which doesn’t make for a great pairing. Chywana quickly abandoned his practices and set out into the forest to find a way to solve their problem.

After preparing an elixir to reverse his ageing, Chywana returned completely rejuvenated. Rather than remaining as an elderly man, he had a much more youthful appearance and a new lease of life. Thanks to this mysterious elixir that we now know to be Chyawanprash, Chywana and Menakā remained together and went on to, as they say, live happily ever after. This is the legend of how Chyawanprash came to be and its links to youth became known.

What Goes into Chyawanprash?

Chywana’s elixir formula for Chyawanprash has been preserved thanks to the ancient Ayurvedic medical classic, Caraka Saṃhitā; that’s how we know what it’s made of and how we are still able to recreate it today. Over 25 Ayurvedic herbs and spices are used to create this unique formula. These are all added to the main ingredient – fresh, organic amla fruit, which has been used as an antioxidant and superfood for many years in India.

There are also a lot of minerals including iron, magnesium, potassium, calcium, sodium and zinc in Chyawanprash. So, it really does offer a little bit of everything. Now we know how Chyawanprash came to be and the story behind it, it’s time to look at its benefits and why it has become such a popular product.

The Benefits of Chyawanprash

A number of studies have been done on Chyawanprash to determine its uses and benefits, of which there seem to be many. Studies have reported that Chyawanprash can reduce blood sugar, enhance blood circulation, help to eliminate free radicals and block carcinogens. Not only can these benefit a person’s health, but they can also combat the signs of premature ageing. In fact, modern science has found many links between free radicals and ageing. The theory is that as ageing results from damage to tissue caused by free radicals and reducing the number of free radicals in the body will reduce this damage. This, in turn, can reduce the process of premature ageing. However, it’s not all about anti-ageing as links have been found between Chyawanprash and other health benefits. Such as its ability to:

  • Boost the body’s immune system and help it to defend itself naturally; this is done by encouraging the production of haemoglobin and white blood cells.
  • Support fertility and a healthy libido by boosting the body’s reproductive tissues.
  • Rejuvenate the body and encourage vitality, energy and strength.
  • Improve digestion; this can lead to a healthier metabolism.
  • Support the function of the heart, respiratory system and urinary health.
  • Improve skin, complexion and glow.

As you can see, a number of Chyawanprash’s benefits are linked to promoting youth, vitality and anti-ageing, something that is clear through the way Chywana used it in the myth. In Ayurvedic terms Chyawanprash reduces excess Vāta and Kapha without aggravating Pitta, which is what makes it a popular choice for the autumn and winter months.

There are many reasons as to why you may be considering incorporating Chyawanprash into your life; perhaps you’re looking to improve your overall health or you’re interested in seeing how it could affect the signs of ageing. Adding Chywanprash is a tasty addition to your daily routine. Why not give it a go?

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