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Lifestyle Guide

Leafy
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Lifestyle Guide

Lifestyle interventions have therapeutic benefits. Lifestyle improvement can help to get rid of several lifestyle diseases, reduce chances of cancer, improves heart health, and keeps you healthy for your whole life. The main purpose of this lifestyle guide is to keep you healthy and fit. I recommend the following lifestyle interventions to my all patients and followers:

Meditation

There are two main types of meditation that we usually recommend:

  1. Gratitude Meditation.
  2. Breathing Meditation.

Gratitude Meditation

Gratitude meditation is to express your gratitude and thankfulness to Nature. When you are doing this, you should have a smile on your face and a feeling of happiness inside. You should do it immediately after waking up in the morning, before and after eating food.

How to Do

  1. Sit in a cross-legged posture or any comfortable posture.
  2. Relax your body.
  3. Close your eyes slowly.
  4. Calm your mind and divert it to the feeling of gratitude.
  5. Bring a smile to your face and have a feeling of happiness inside.
  6. Express your gratitude and thankfulness to Nature for everything that you have.

When to Do

  1. Immediately before waking up in the morning, followed by 3 minutes of breathing meditation.
  2. Before sleeping at night, followed by 15 minutes of breathing meditation.
  3. Before and after eating food.

Breathing Meditation

Watch your breathing – inhale and exhale, with closed eyes and a feeling of happiness and a smile on your face. Just watch, do not entangle with it. Watching is key.

How to Do

  1. Sit in a comfortable posture.
  2. Relax your body and close your eyes slowly.
  3. Watch your body from head to toe and feel relaxation and calmness in the body.
  4. Have a feeling of happiness and a smile on your face.
  5. Now, divert your attention to breathing.
  6. Do not disturb your natural breathing process.
  7. Just watch the breathing. Feel inhalation and exhalation.
  8. Watching is the first key here.
  9. Whenever your attention flies from breathing, just bring it back to breathing. Practice, practice, practice and practice this. Do not lose your confidence. Practice is another key here. After several days of practice, you will be able to do this meditation accurately.

When to Do

  1. Do it 2-3 minutes immediately after waking up, after morning gratitude meditation.
  2. 20 minutes in the morning after getting a shower or any time during the day.
  3. 15 minutes before sleeping at bedtime, after evening gratitude meditation.

Running

Running has a significant impact on health and longevity. It reduces 25-40% chances of premature death. A person who runs regularly lives approx. 3 years longer than a non-runner. (1)

Running also improves cardiovascular health by lowering body fat, cholesterol and triglycerides. (2, 3)

Running also improves mental health by reducing tension and stress. People who run daily have a better self-image, better mood, and good mental health. (4)

How to Run

You should run daily at your maximum possible running speed. Generally, we recommend running 10 minutes a day. If you are new, start it with 2 minutes a day first and then increase your duration according to your tolerance over several weeks to 10 minutes daily.

If you feel soreness after running, include 2 grams of Ashwagandha along with 200 mg of Dried Ginger Powder in your diet for a few weeks. It will help to prevent and reduce soreness due to running if you just start running.

When to Run

The most recommended time is the morning. But you can run anytime during the day whenever you get time.

Recommended Duration

  1. Minimum Recommended: 10 minutes a day.
  2. Maximum Recommended: 30 minutes a day for the general population. Athletes are exceptions under this rule.
  3. New Start: Start with 2 minutes a day. Increase duration over several weeks. Increase duration by 2 minutes every week.

Exercises

In addition to running, you should also do exercise for 30 minutes daily. You should include different exercises that affect your upper and lower body and abdomen.

Regular exercise reduces the risk of cardiovascular diseases, prevent bone loss and strengthens the muscles. It also improves blood lipid levels. Regular exercise increase lifespan and prevent chronic diseases. (5, 6, 7)

Which exercises should I do?

If you are healthy, you can include the following exercises:

  1. Push up: 10-20 times.
  2. Sit-ups: 10-20 times.
  3. Squats: 10-20 times.
  4. Lunges: 10-20 times.
  5. Abdominal Crunches: 10-20 times.
  6. Planks: 10-20 times.
  7. Side planks: 10-20 times.
  8. Glute bridge: 10-20 times.
  9. Burpees: 10-20 times.

Before including a new exercise, please consult a physiotherapist for a proper exercise regimen suitable for your body tolerance and needs.

Never start with all exercises together. It may cause soreness in your muscles. Start with 1-2 exercises at a time and 3-5 times each. Always start slowly and increase numbers and duration over several weeks.

Fasting

Fasting also improves cognition, restores health, increase lifespan and prevent several diseases. How to do fasting, read Fasting for Healing article.

Diet

You should follow the principles of the Whole Food Plant-Based Diet. For more details, read the following articles.

Food Guides:

  1. Dietary Guidelines.
  2. Fruits Guide.
  3. Vegetables Guide.
  4. Fresh Herbs Guide.
  5. Whole Grains Guide.
  6. Legumes Guide.
  7. Nuts Guide.
  8. Seeds Guide.
  9. Spice Guide.
  10. Vitamin B12 Guide.

Healing Diets:

  1. Phase 1: Healing Phase Diet.
  2. Phase 2: Stabilizing Phase Diet.
  3. Phase 3: Preventing Phase Diet.

If you are healthy, you should follow the Preventing Phase Diet.

Going Nuts for Brain Health

Leafy
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Going Nuts for Brain Health

Many people think that eating nuts is good for your brain. A large study from Harvard recently found that eating nuts was strongly correlated with longevity. In the study of over 100,000 people, the researchers found that people who ate nuts daily had a 20% lower death rate compared to people who didn’t eat nuts.

However, from a brain health perspective, not all nuts are created equally. There is great variation in the health benefits to be found in different types of nuts, especially from a brain health perspective.

Walnuts

Walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline. One study even shows that mothers who get enough DHA have smarter kids. Just a quarter cup of walnuts provides nearly 100% of the recommended daily intake of DHA.

Additional research has found that people with walnuts and walnut oil in their diets have lower resting blood pressure as well as lower blood pressure responses to stress in the laboratory.

Almonds & Hazelnuts

Almonds and Hazelnuts are two of the most concentrated sources of vitamin E available, and vitamin E intake is generally associated with less age-related cognitive decline. In one study, participants who received vitamin E improved statistically and clinically in some memory and verbal measures, while participants who received a placebo did not. 1/4 cup of almonds or hazelnuts packs in nearly 50% of the RDA for vitamin E.

Peanuts

Peanuts have not been extensively studied as a brain healthy food, but there is good reason to believe that they offer brain benefits. Peanuts are high in niacin (1/2 cup of peanuts offers about 50% of the RDA for niacin.) Studies have correlated niacin deficiencies with a higher incidence of cognitive decline and Alzheimer’s. There has also been preliminary research that suggests that eating peanuts may help stave off Parkinson’s.

Other nuts like pecans, chestnuts, and cashews are often mentioned as having brain health benefits. However, there are little or no published scientific studies to back up those claims, so we’ll have to wait on further research to be sure.

Of course, nuts are high in calories. Many worry that the proven health benefits of eating nuts will be outweighed by the increase in caloric intake and potential weight gain. Interestingly, studies have shown that people who regularly eat nuts actually weigh less than their nut-free counterparts.

6 Simple Ways to Balance Your Root Chakra

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6 Simple Ways to Balance Your Root Chakra

The root chakra is often thought of as providing energy to other chakras, so if it’s blocked or unbalanced, your other chakras likely are as well. Just like a building, making sure that your chakras have a firm foundation—with a balanced root chakra—is crucial to having a healthy, open chakra system.

If you feel controlling, quick to anger, undriven, and self-conscious, your root chakra might need balancing. When your root chakra is balanced, you have energy and self-confidence rather than arrogance or fear, and you feel calm, centered and ready for what life brings. Here are six easy tips to balancing your root chakra.

1. See red.

Seriously—envisioning the color red glowing brightly at the base of the spine, where this chakra is located, is the beginning of root chakra cleansing and balancing. Start with the simple meditation of imaging a bright red light at the base of your tailbone. Picture this red light extending down your legs and feet, grounding you to the earth.

2. Dance.

I don’t care if you “can’t dance.” Close the door and move your body. This is one of the best ways to balance this chakra. Even better—turn on music and sing along, as singing cleanses your throat chakra for an added bonus.

3. Get on your yoga mat.

Many yoga postures are designed to cleanse this chakra. My favorite is tree pose. You can use your ‘seeing red’ visualization as you firmly plant your entire left foot onto your mat and bring your right foot up into tree pose. Keep your hip points squarely ahead and your toes tucked in as you place your foot anywhere on your leg besides your knee. Be creative and make your tree pose your own. Place your right leg into half lotus or engage your core and reach your arms overhead, keeping the base of your neck soft and your elbows straight as you rotate the pinky side of your hands in to engage your triceps. Most importantly, feel supported and connected to the earth as you hold your tree pose for 5 to 8 breaths before switching sides.

4. Take a shower.

This is such a wonderful root chakra cleanser. We are physical animals in addition to being intelligent, thoughtful human beings. Embrace and love your physicality by being completely present as you bathe. Mindfully moving is a powerful form of meditation.

5. Zen out on a walk.

Take this idea of mindfully moving on your walk with you. Concentrate on your foot leaving the ground and connecting to the earth again with each step. You’ll give your mind a break and cleanse your root chakra at the same time.

6. Get a pedicure.

I had to throw this one in. My grandfather had a friend that was known for saying, “you can always tell how well a person takes care of themselves by how they take care of their feet.” This might be a little bit of an exaggeration, but loving your feet and taking the time to pamper your physical body are great ways to also care for your root chakra energy.

What is Root Chakra and How to Activate it?

Root Chakra is our first primary chakra. It’s the chakra connected with life energy. When this chakra is balanced we feel secure and grounded but it get often blocked by worrying too much and letting anxiety and stress of life take over.

How to know if Root Chakra is Blocked?

Root chakra blockage manifests itself mostly in physical symptoms. These include lower back pain, pain and stiffness in legs and feet, feeling low in energy, lacking life energy. On the emotional level, there is lingering deep insecurity which makes you act out of fear in most of the situations.

How can we unblock and activate Root Chakra?

Since Root Chakra is our primary chakra – to activate, heal and bringing it to balance, should be our starting point. Here are a few simple things, when done regularly will start restoring the balance in this chakra.

Exercise Daily:  Physical movement and really making an effort daily to keep our bodies physically active, if the key to the Root Chakra healing. Do whatever you like to do, be it walking, running, yoga, dance.. keep yourself physically active throughout the day.

Do chanting meditation: In order to stimulate this chakra and correct its vibrational energy, chakra seed mantra chanting meditation is really effective. The seed mantra for Root Chakra is LAM. Do this chanting meditation daily. It will help you to connect with you inner energy centers more quickly so that you yourself can intuitively feel the imbalance in energies, and chanting seed mantra will slowly start balancing the chakra and elevating its energy. We created a guided meditation for root chakra for beginners and here is a seed mantra chanting meditation track you can use for your meditation.

Wear Red, Eat Red Stuff: Yes, colors matter. Eat red fruits and veggies will really help when balancing the root chakra. Also, wear the red color, it’s the color of the root chakra.

Use Affirmations: It’s very easy to fall back into the routine we have been following for years, and change takes real commitment and mental strength. Affirmations are a very good way to build that mental strength and train ourself out of those limiting beliefs we have been living with throughout our lives.  Here are some of the root chakra affirmations you can use.

I am peaceful

I feel safe, secure and stable

I am connected to my body

I am grounded and connected to the earth

I love and trust myself

I embrace change

What do you need to practice yoga at home? – Ayurveda for Beginners

Leafy
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What do you need to practice yoga at home? – Ayurveda for Beginners

So, you’ve fallen well and truly in love with yoga. 

Hey, we certainly don’t blame you. Offering both physical and mental benefits to those that choose to practice it, yoga is something that is ALWAYS a good idea. 

However, it might not always be possible to get to class. Whether you’re restricted by distance or time, sometimes it’s nice to be able to practice yoga on your own schedule. 

“But where do I start?”, you may find yourself asking. Well, that’s where we come in. If you’re after advice on what you need to practice yoga at home, then look no further, for we’ve got the skinny on everything you’ll need to get that home yoga studio up and running. Whether you’re a beginner or an advanced yogi, what you’ll need to practice yoga at home will be similar. 

So, if you’re looking to take home yoga practice to the next level, then be sure to read ahead, for we’ve got some great information that will transform that quiet corner in your home from drab to fab!

A program to follow

Now, this one might seem obvious, but we highly recommend choosing a program to follow if you choose to practice yoga at home. Though you might consider yourself something of a professional when it comes to downward dog, having some structure to your practice is key. 

So, be sure to pick up some great yoga DVDs or simply stick on a great yoga YouTube channel for some great free guidance. There are truly so many great practitioners that offer classes free of charge on YouTube, so you’d be foolish to pass up the opportunity to stream some great content for nothing!

As you won’t get the same hands-on direction when you practice yoga at home, be sure to keep an eye on your form and be sure to keep things within your skill level. The last thing you want to do is to buckle during a difficult move and find yourself in the ER – not so Zen.

A quiet and suitable space

Again, this is possibly a no-brainer, but you’d be surprised at just how many home-yogis try to get by in a cluttered and noisy space. By its very nature, yoga is supposed to be a calming and spiritual practice, so try and set up a space away from prying eyes that will be your relaxation station when it comes to home practice.  

Choosing a dedicated space can really make the world of difference when it comes to practicing yoga at home as it truly grounds and inspires you. If you’re feeling inspired, you’re a lot more likely to be productive and focused – so keep that in mind!

Some great equipment

It’s likely that you’ll already own a great deal of yoga equipment if you’re not a beginner. However, if you’re choosing to practice yoga at home, you’ll probably want to pick up a few more bits and pieces to really elevate your sessions. 

Obviously, you’ll want a great yoga mat. If you really want to take things further though, why not consider some yoga blocks, straps, bolsters, and other great yoga pieces to improve your mobility from the comfort of your own home? Usually these items are offered in a class environment, but if you want to practice yoga at home, you’ll have to source these pieces yourself!

Feel free to check out our list of some must-have yoga accessories if you’re lacking inspiration. Trust us, there’s more than enough great gear on there to geot your home studio off to a roaring start! 

A clear vision of style

Though beginners may think that yoga is just one type of activity, there are quite a few different subsections to the practice that you should be aware of if you wish to practice yoga at home. 

For example, on some days, you might want to give dynamic yoga a try. On others, simpler classes will be the ones to fit the bill. We’re not joking when we say that there’s a whole host of different yoga styles to investigate including (but not limited to) the ones below:

  • Mandala
  • Rocket
  • Vinyasa
  • Iyengar
  • Kundalini
  • Hatha
  • Yin-Yang
  • Nidra
  • Hot
  • Qi Jong

Do you see what we mean? Depending on the time of day, your personal goals, and how you’re feeling in your own body, you may wish to investigate different styles to suit your needs. Yoga is a relatively complex beast, so be sure to do your research if you’re practicing yoga at home, as you may just miss some hidden yoga gems that you end up loving. 

Some time

If you’re practicing yoga at home, you’ll need to set aside a chunk of time for your session. Whether you choose to practice daily or just once during the week, you’ll need some uninterrupted “you-time” to really reap the benefits of the practice. 

We get it, you may work from home or have raucous children around for part of the day which can make it difficult to really get in the zone. So, whether you have 10 minutes to spare or 90 minutes to spare, just be sure to carve out some time for a great class at home! 

Some background music

Okay, this may not be for everyone, but sometimes having some great meditative music can be an excellent addition to home yoga practice. So, if you’re looking to exclusively practice yoga at home, then why not try some music in the background of your classes? There are tons of options on YouTube when it comes to meditative music, so just scour through the options, and get choosing! 

Breathe in… breathe out…

The ability to choose poses that you love

When it comes to practicing yoga at home, you really are your own boss. You don’t need to follow the instructions of a teacher if you don’t want to. 

In fact, if you wish to you can create your very own series of poses and stretches based on how you’re feeling on a particular day! So, one of the things that you’ll need to practice yoga at home is a set of great, reliable poses. 

If you’re a newbie, just look on the web and pick out some familiar poses to get started with. If you’re more advanced, feel free to cobble together a combination of your favorite poses from class. 

What do you need to practice yoga at home? Find out about the equipment and techniques you'll need to do yoga at home.

A final note from us

Realistically, it’s easy to start practicing yoga at home. Though you might be concerned about taking the leap from classes, with some confidence and know-how, you’ll be a home-grown yogi in no time. 

Of course, many yogis that choose to practice at home will still attend classes too and that’s great! Not only will at-home yoga practice help to cement what you learn in class, but it will allow you to blow your teacher away the next time you see them. Talk about a win-win!

Just be sure to keep your technique in check, don’t overextend yourself, and keep things safe! Only you can know your own limits, so challenge yourself, align your mind, and simply do your best with the equipment that you have.

Happy posing!

10 Health & Wellness Habits To Help Structure Your Life

Leafy
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10 Health & Wellness Habits To Help Structure Your Life

Are you feeling out of balance? Do you wish you had more time to eat healthy, work out, and take care of yourself better?

I’ve been there (and often times, I’m still there). Let’s admit it. It’s hard to juggle everything on our plates and sometimes it can be a little overwhelming.

Over the years, I’ve struggled myself and finally come to a place where I feel I have a good system down, and I honestly feel healthier than I ever have in my life. Through many years of trial and error, I have found there are certain habits that can help to structure your days so you can focus on your health, be more productive, and get the most out of life. These are what work for me.

1. Plan Ahead

When it comes to focusing on your health, be intentional. Make a double batch of a healthy dinner so you can pack some away for lunch the next day. You’ll get the same nutrition, and bonus- you’ll save $$.

If you plan to work out in the morning, fill up a water bottle and lay out your gym clothes ahead of time so it’s easier to get moving in the morning. Schedule time in your day to just breathe and relax. The point is to think ahead, and make it easier on yourself to make good choices.

2. Wake Up Early

For me, getting an early start is key to being productive throughout the day. I’ve heard it said that “your 5-9 determines your 9-5“. For me, this could not be more true. I generally get up at 5:30am and I’m already finished with my workout by 7am, feeling completely refreshed. It’s the best feeling completing your workout while everyone else is sleeping. Not everyone is this way so do what works for you.

On weekends, I try to get up at early (ok, maybe not 5:30am, but 7am), which makes it easier to get back in the groove Monday morning. Put a priority on your health first thing every day and it will become a habit.

3. Get Moving!

It’s so important to do some research and find which type of workout you love best. I went to typical gyms and fitness clubs for years, never admitting to myself that I actually HATED it, and finally found a workout facility that does group classes (with mostly women). And it changed everything.

I absolutely love working out now and it’s a community where I’ve built some great friendships. Find what works for you and don’t be afraid to experiment with different activities. A typical gym is not for everyone.

4. Get Your Nutrients

To start, I recommend getting your bloodwork tested to make sure you’re getting the proper nutrients. I did and I was surprised that I was missing out on some important ones, even though I consider myself a very healthy eater.

So every morning I drink this protein shake with an iron supplement, and take B-12, Zync and Vitamin D supplements. I am no longer deficient in any nutrients and feel good knowing my body is getting what it needs.

5. Stay Hydrated

Drink as much water as possible, and avoid soda/pop or sugary drinks. I used to be addicted to Diet Coke (seriously, 4-5 cans a day!) and ever since I kicked that addiction in 2010 and only drink water (and the occasional glass of wine), I feel WAY better (and I also lost a few pounds)!

6. Eat Healthy

Think before you eat. I focus on a whole foods, plant-based diet and it works great for me. But it’s about finding what works for you, and it might be cutting out meat once a week and going from there. A few other things I suggest:

  • Try to avoid fried, processed foods as much as possible.
  • No fast food (places with drive throughs). I’ll still eat at Chipotle or a local sub shop occasionally.
  • Limit your intake of simple carbs (white bread, chips, cookies, pastries, white rice, etc.) and focus more on complex carbs (vegetables, brown rice, potatoes, beans, fruit, whole grains, etc.).
  • Avoid oils when you can. I use unsalted vegetable broth in the place of oil when cooking veggies.
  • Snack on healthy food like veggies & hummus, nuts, rice crackers, celery w/ peanut butter, and fresh fruits & veggies.
  • Limit your sugar intake as much as possible.
  • And don’t forget to drink lots of water!

7. Be Active

If you sit in an office the majority of the day, get up as much as possible. Go for walks at lunchtime, take the stairs; every little bit helps. When looking for a parking spot at the mall, pick one far away.

Being active is a crucial part of staying healthy, and it just makes you feel good. So aim to do some type of exercise every day, whether it’s walking, running, work out classes, swimming, or hitting the gym.

8. Relax and Connect

It’s so important you give yourself time to relax. I like to make dinner (which is relaxing for me) and watch TV for an hour or two with my husband in the evening. This is our down time and we frequently pause the TV and talk about our days and try to connect with each other (and our cat Chloe).

Read a book, go on a walk, do something you love. Also, try to disconnect from your phone at least an hour or two before bedtime so your mind has time to power down.

9. Meditate

Meditation can be an uncomfortable concept at first for some, but this practice is widely known to reduce stress and increase overall happiness. This is a work in progress for me, and I’m trying more and more to find time to meditate and live in the present moment. Stay tuned for future posts where I actually figure out how to do it effortlessly. =)

I highly recommend this website and app. It’s a lifesaver for anxiety. I set a timer on my phone so it will tell me “it’s time to meditate” every day at the same time. Even though I don’t always listen, it’s a good reminder to slow down.

10. Get your Sleep!

Study after study has shown how important sleep is for the body. Getting a good amount of sleep every night is crucial to performing our best when we’re awake, and necessary for good health. It’s also very important to stick to the same sleep schedule; your body will feel more balanced and you’ll have more energy.

Commit to a Schedule

I have found that once you find your own schedule, it’s best to try and stay consistent and pretty soon it will become routine, and your body will want to get back to that routine every time you get off course. Every person’s life is different so your schedule may be different from mine, but the point is to be intentional about your actions!

The 80/20 Rule

You may have heard of the 80/20 rule. It’s definitely a mantra I follow for nearly everything in my life. This can apply to a lot of things, but to put it as simply as possible, this theory suggests that you should aim for 80% good and 20% not-so-good. This 80/20 rule can be applied in many different areas of your life:

  • Relationships– 80% of the marriage you are happy and 20% less than ideal or not exciting.
  • Work– 80% of the time you are fulfilled and happy with your job, the other 20% you may be doing less desirable tasks like emailing, meetings, etc.
  • Health– You eat healthy 80% of the time, but 20% you have the occasional scoop of ice cream or slice of pizza.
  • Fitness– You work out 5 days a week, and aren’t quite as active the other 2 days.
  • Overall Wellness– 80% of the time, you feel pretty happy and positive, the other 20% you have a bit of anxiety, someone cut you off on the freeway, etc.

We are human and the 80/20 rule is realistic, allowing life some room for error. If you strive for perfection, you will always fail. For perfectionists, this sounds scary but there is so much power in that statement. Own it!

Make Smart Choices and Be Kind to Yourself

In order to focus on your health and wellness, you need to make choices: the choice to get up early to work out, the choice not to eat that brownie at work, the choice to walk instead of drive, the choice to have only 1 piece of pizza instead of 5, and the list goes on. Those are all choices you are in control of.

We don’t have control over everything, so try and make the choices that you do have, those that you will be proud to look back on later. And if you make a wrong decision, or you feel guilty for eating that 5th piece of pizza, forgive yourself! Tomorrow is a brand new day and yesterday will soon be a distant memory. I can’t remember what I ate a week ago, can you?

Evaluate and Improve

Life is a never ending process of trial and error. We all have different priorities, values and life changing experiences happening to us all the time. Our schedules will shift and change depending on where we are in our lives, but the point is to pay attention to it.

Remember that taking care of yourself and your health is the first step to finding peace in your life. If you can find peace and balance as much as possible, one step at a time, your body and mind will thank you for it and you’ll have more time to do the things you truly love.

How to Calm a Disturbed Mind?

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How to Calm a Disturbed Mind?
 

The mind is key to everything you do. Your success or failure is often a direct reflection of your state of mind. Mind that is focused has boundless potential, whereas a mind that’s disturbed cripples all possibilities. Calming a disturbed mind is, therefore, the key to achieving all that one intends to.

The only constant in this world is change itself. Millions of cells die, and millions regularly created in this body. Your mind continually changes its perceptions, thoughts, ideas, and opinions. Yet neither the mind nor the body is efficient in adapting to all life’s inevitable changes, be those changes internal or external. Therefore, an ordinary mind is fearful of change when it comes to relationships, economics, politics, or even home.

Mind that is driven by scientific temper seeks analysis and planning whereas the mind without the scientific temper seeks higher powers. Both type of minds often suffers – for there is no way to predict the future with precision. Expectation and desires of the mind are the reason for our pain. Given this, people often search for a realistic path where suffering is limited or completely absent.

Vedic philosophy is of that realism. This realism of Vedic knowledge, philosophy, or thought is not about believing the reality of the physical world that is perceived by the sense organs. Our sense organs don’t often see the complete picture, nor can the mind interpret things holistically. Our sense organs, as well as the mind, can easily be tricked by appearances. How do you think “magicians” make their living? We can have the sharpest mind, eyes, ears, nose, etc. and yet fail to explain the complicated tricks performed by those magicians.

According to Vedic Rishis and Munis, the greater truth is that which we can neither feel nor see – only understand and realize. Yet that supreme truth or Paramartha is all pervading. According to them it’s in every being. It’s the source of creation as well as “destruction”. Destruction, according to these revered sages, is only another change. Nothing that we can see, or feel is eternal. Only the Paramartha or the ultimate truth is eternal.

Given we cannot see, smell, or hear this Ultimate Truth, how do they expect us to comprehend it? It’s only by following a code of conduct through our lives, be that professional or personal. This code of conduct is what defines the Dharma Shastras – texts on Dharma (righteous conduct).

 

There have been interpreters of Vedic knowledge calling the external world as “false,” “untruth” and “illusion,” this is because the Sanskrit word Maya is often subtly translated as illusion. Maya refers to outer appearances that must be understood correctly, or they can deceive us.

Consider this: What’s is good or bad? Is that which appears to be good today can be good tomorrow? Is that relative good – good? According to the Vedic rishis and munis – good and bad are often relative to a weak mind. If a mind thinks it can or cannot control circumstances – that mind is verily weak. Such mind is prone to suffer – pleasure as well as pain. While pleasure of such mind is short lived – pain stays for longer duration.

There are a few signs to determine such minds:

  1. SEEKING EXTERNAL HELP: A mind that’s weak always seek external help, from people as well as supernatural beings.
  2. BLAMING: When a mind cannot provide a substantial reason for the result of its action – it tries to blame external factors like luck, lack of grace, or even wrath of the gods.
  3. DOMINATING: A weak mind is always concerned with dominating others. It tries to dominate almost everyone, emotionally and physically. That’s because it cannot accept losing something – it fears change.
  4. SCHEMING: A weak mind to protect or attain its object of desire schemes to attain or retain it. So those who hatch vicious plans aren’t the brightest of minds. Brilliant minds are wise minds – they understand that one must reap whatever one sows.
  5. LYING: Scheming can seldom happen without lying and deceit. Therefore, a mind that lies or deceives is undoubtedly disturbed.
  6. CURSING: the only mind that has accepted wisdom can comprehend the fact that not everything is controllable. When a mind that is unaccepting of knowledge tries to control things and fails, it often retorts to cursing those who come in its way.
  7. DELUSIONAL: Mind that is disturbed is undoubtedly the mind that is engrossed by delusions. When we are born into this body, we’ve nothing, and when this body is gone, all that comes with this body will be gone. So why be sad, worry or brood over it? Besides a disturbed mind also disturbs others with its flawed understanding. Such minds are obsessed with getting others to believe in what they do. They even beg, borrow, steal, or even kill to sell their version of “truth,” which is nothing but delusion. Such a mind can seldom find peaceful sleep and often makes for troubled lives even if one achieves a position of influence and power.

Balancing a disturbed mind isn’t easy – but not impossible. The first thing you need to do is to find quality time for yourself and introspect. An inner sense of self, call it Atman or Conscience, is essential. You need to know who you are and who you are not. Without a clear idea, you’ll always fall right into the trap of the deluded mind where only pain and misery prevail.

Here are a few simple practices to help you calm your mind when disturbed:

  1. BREATHE: No matter how disturbed your mind, watching your breathing pattern, and making it steady can help you balance your mind. Deep inhaling and exhaling are essential when your mind filled with anger, hate, and envy. So always spend some time to learn and practice Pranayama (breathing exercises suggested in Ashtanga Yoga).
  2. DIET: What you eat has a direct effect on your mind and body. It’s, therefore, essential to eat that is harmonious. In Ayurveda, the food is of three types, namely Sattvik (good), Rajasic (Middling), and Tamasic (bad). Sattvik food is to be most preferred.
  3. THOUGHTS: Thoughts have a direct impact on our actions, conscious as well as unconscious. Untamed mind induces feelings that incite anger, envy, and fear. It’s crucial, therefore, for you to understand your true self and not confuse it with the mind. Every time you have a thought that induces negative feelings, know for sure that fear and hope are figments of your imagination. If you fear, you cut yourself off from the path of happiness if you hope you cling to a bit of joy. However, if you can curtail both fear and hope – you’ll enjoy only bliss. Detachment is the quality of the wise, who’ve achieved absolute peace.
  4. COMPANIONSHIP: The company of people can easily sway the mind. Peer pressure shapes various tendencies in humans, good or bad. If your mind is feeling disturbed, depressed, or let down, make sure it’s not because of the people around you who are draining your energies. In our competitive world, we cannot escape from people with negative tendencies, but we can certainly maintain a distance from them. So, choose your friends carefully. There’s nothing wrong with letting go of relationships that bring you only pain. Try having people around you who’re wise, who take pleasure in helping others. The companionship of the wise is vital for attaining perpetual bliss in Vedic texts.
  5. ACTIVITIES: The mind can absorb emotions from the things we do for recreation. Music, books, movies, games, etc. play pivotal roles in shaping our subconscious minds. A mind can also be disturbed because of the emotions that your enjoyments generate. Try to listen to music that instills cheer, movies that project positivity, games about building meaningful things, books that reflect wisdom, etc.

The said five are only an outline to curtail the many negatives that can disturb the balance of mind. We’ve found that these simple considerations can prevent or remove most of our emotional problems in this competitive era. As soon as we find balance and peace in mind it’s incredible how much bliss and accomplishment we can experience. “Even conquering the world brings no bliss comparable to what we experience when conquering our mind.” Suggests Vedic sage Bhartrihari, in his revered work Neeti Shataka.

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Ushapan – Drinking Water in the Morning According to Ayurveda

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Ushapan – Drinking Water in the Morning According to Ayurveda

Drinking a specific amount of water in dawn in the early morning is called Ushapan in ayurveda. Ushapan is a Rasayana Therapy in ayurveda, which plays a very important role in preventive ayurveda.

Drinking water in the morning can prevent and help to manage abdominal disorders including constipation, malabsorption and piles. It also helps with urinary disorders and blood disorders. It is also beneficial in diseases of upper parts of the body including head, nose, ear and throat. It is highly useful in the prevention and treatment of skin diseases.

Ushapan Vessel

There are mainly three types of vessels are used for keeping water overnight for Ushapan.

  1. GoldenVessel.
  2. Earthen Pot.
  3. Copper Pot.

Thin people and people with Vata body type and Pitta body type should drink water kept in a golden vessel. If you cannot afford a golden
vessel, then you can drink water kept in the earthen pot overnight.

Overweight or obese people or people with Kapha body type should drink water kept in a copper vessel overnight.

Alternatively, you can drink warm water. Warm water and water kept in a copper vessel also help to reduce weight in addition to other benefits.

How much water should I drink in Ushapan?

The amount of water varies person-to-person. It depends on how much water you can hold in 8 Anjali.

Anjali is a Sanskrit word, which means concavity formed by adjoining both hands. 8 Anjali means the amount of water that you can measure 8 times in the concavity formed by adjoining both hands. For example, if you can hold 100 ml water in 1 Anjali, then your drinkable water recommendation is 800 ml.

So, you have to measure the water quantity suitable for your body yourself. The water that you can hold in 8 Anjali, you should drink in
the morning.

Right Time for Ushapan

When should I drink water in the morning?

Ushapaan consists of two words Usha and Paan. Usha means dawn and Paan means taking or drinking. It occurs just a few minutes before sunrise when light becomes visible all around, but the sun does not appear in the sky yet. This is a perfect time.

Ayurveda recommends waking up in Brahma Muhurta, which is around 96 minutes before sunrise. Usha means dawn, which is nearly just before sunrise. So, there is around 60 minutes gap between the time of Brahma Muhurta and Dawn.

There is no specification mentioned in ayurveda literature that you should drink water before or after cleaning teeth and tongue. Morning saliva has some healing properties if it is applied externally on the skin lesion.

The flow of saliva reduces significantly during sleep, which allows microbial growth in the mouth. This process also results in bad breath in the morning. However, lysozyme, an enzyme, present in saliva prevents microbial overgrowth. But bacterial growth due to the diminished flow of saliva during sleep still causes bad breath in the morning. (Ref)

When you follow Dinacharya, you can see, most of the morning activities get completed until dawn if you wake up in Brahma Muhurta. So, if we follow the definition of Ushapan, then you should drink water after all morning cleaning activities. So, my opinion is you should drink water after cleaning your teeth and tongue.

Still, it’s your personal decision when you want to drink water in the morning. You can also drink water
before bowel evacuation or after cleaning your teeth and tongue. I personally drink water after cleaning my teeth.

Ushapan Benefits

Drinking water in the morning prevents and cures almost all diseases. Especially, it is helpful in piles, Grahani disease (irritable bowel syndrome), fever, obesity, diseases of organs located in the upper part of the body (above the neck). It helps in diseases of the ear. It improves longevity. It is also useful in urinary disorders and blood disorders.

Cleanses Stomach and Intestine

Ushapan cleanses the stomach and intestine. Water enema cleans the colon and large intestine. Enema has no reach to the stomach and small intestine. For detoxifying stomach and small intestine, Ushapan is the best technique. It removes the undigested or poorly digested food particles from the walls of the small intestine and improves nutrients absorption and digestion of food that you eat in the following meal.

Because the undigested food particles are the main cause of constipation, indigestion and acid peptic disorders. So, Ushapan benefits in the prevention and treatment of these diseases.

Irritable Bowel Syndrome

In ayurveda, Ushapan is recommended for Grahani Rog, which is correlated with irritable bowel syndrome. In Grahani Rog, Ama Dosha is the main cause. Ama dosha is formed due to undigested or poorly digested food particles. As we discussed earlier, it removes undigested food particles from the walls of the small intestine, so it ultimately eliminates the cause of irritable bowel syndrome. Thus, it helps in the management and treatment of irritable bowel syndrome.

Reduces Weight

During Ushapan, if you drink water kept in a copper pot, it aids in reducing weight. Copper charged water has additional properties that reduce Kapha Dosha in the body, which induces fat loss.

Cleanses Kidneys and Urinary Bladder

Ushapan benefits in
cleansing the kidneys and urinary bladder. If you suffer from kidney stone
or debris in the urinary bladder, its cleansing effects are very beneficial for removing
the stone from the kidney and debris from
the urinary bladder. It also prevents frequent urinary infections (UTIs).

Ushapan Contraindications

Ushapan is not suitable for all people. It has a few contraindications.

When should I not drink water in the morning?

  1. A person who undergoes for Oleation Therapy should not drink water in the morning.
  2. You should not drink water after eating oily and fatty foods.
  3. If you have any chest injuries, you should avoid drinking water in large amount in the morning.
  4. During Panchakarma: while undergoing any of panchakarma procedure, drinking water in the morning is contraindicated.
  5. Excessive Hiccup: if you are suffering from excessive hiccup, you should not drink water in the morning.
  6. Loss of appetite due to any Kapha and Vata Disorders.
  7. If you suffer from abdominal heaviness or stiffness in the abdomen or distension of the abdomen, then you should also not drink water in the morning.
Reference
  1. Nighantu Ratnakar, Chapter: Rasayana

Loose Weight Quickly With These Ayurveda Tips

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Loose Weight Quickly With These Ayurveda Tips

Lose weight quickly using these Ayurveda tips and you will thank us later.

Have Your Meal On Time

During the daytime is when you have your biggest meal. This is because the liver digests your food in the middle of the night and if you eat and drink tons of food at night then it will be overloaded. You should have your last meal of the day before the sun goes down. The meals should be consumed slowly without any distractions. When you don’t eat as much at night, you’ll be shocked by how much your body just drops weight.

Warm Water



a hand holding a cup of coffee: lemonj warm water ayurveda

Drink a big glass of warm water with organic lemon in it upon waking to stimulate the bowels. This boosts the entire digestive system and gives you a fresh start to your day.

Exercising



a man with a sunset in the background: exercising weigh loss ayurveda

Exercising enough to break a sweat is crucial as a daily morning practice for healthy weight loss. Take out at least 45-60 minutes, but even 30 will do.

Peace Relaxation

Find five to 10—or more—minutes of peace and relaxation in the morning. Mind/body practices like yoga, meditation, are important. This helps to alleviate stress, one of the main causes of weight gain. This habit also helps better decision-makers as our day proceeds.

3 Meal Policy

Eat three meals a day, with no snacking. Food is a fast-burning fuel, and when your body is given a constant fuel line, it forgets how to burn fat. Have breakfast between7:30 and 9:00 am. Have lunch between 11:00 am and 2:00 pm. Have dinner, which should be your smallest meal, between 5:30 pm and 8:00 pm.

Eat With Season



many different types of food on a table: nuts ayurveda weight loss

Through the summer season, binge on high-carbohydrate fruits and fresh vegetables to keep us cool and energized. In the fall and winter, you should treat yourself to root vegetables, stored nuts, seeds and fruits, heavier meats and cheeses, and stored grains to insulate us from the cold. In the spring, there are so many berries, green leafy vegetables, and sprouts to cleanse us from the heavy and acidic winter diet. When we eat as much organic and local food as possible, our bodies naturally digest and assimilate nutrients.

Incorporate All Six Tastes

In Ayurveda, there are six tastes: sweet, sour, salty, pungent, bitter, and astringent. Incorporate all into your daily diet. Sweet, sour and salty tastes are anabolic, or building, in nature and need the pungent, bitter, and astringent tastes, which are catabolic, or burning in nature, to balance them out. Remember that too much of anything is bad.

Walk After Meals

Going for short walks after each meal is very important as it stimulates peristalsis and digestion. It’s most important to go for a walk after lunch, preferably 10 to 20 minutes at a moderate pace. When you want to lie down after that, do so on your left side after walking for 10 minutes to further aid in digestion.

Rise & Sleep With Sun

Go to bed with the sun, and rise with the sun to create a major hormone-balancing effect. The screens that we stare at late at night keeps us awake and wired after our body naturally wants to slow down. Two hours before bed, start to limit your screen time. Go to bed before 10:00 pm, when we get our second wind. You have to sleep properly for seven to nine hours as it gives the body time to detoxify and reset for the next day.

If you liked this article then please share your views on our Facebook page. Stay tuned to herzindagi for more such stories.

Significance of Ekadashi

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Significance of Ekadashi

“Ekadashi” is a Sanskrit word, which means ‘the eleventh’. It refers to the eleventh day of a fortnight belonging to a lunar month. There are two fortnights in a lunar month—the bright and the dark. So, Ekadashi occurs twice in a month, in the bright fortnight and the dark fortnight. The special feature of Ekadashi, as most people know it, is a fast, abstinence from diet. This is how it is usually understood. ‘We do not eat on Ekadasi’, is what people understand. In this country (India) it has become a routine to be abstemious, if not observe a complete fast on this day. The significance of this particular observance is not merely constituted of a fast, physically, though it is also an essential element; it has other deeper aspects. In fact, the fast is only a practical expression and a symbol of something else that we are expected to do, which is of special significance to our personality.

In the Mandala punyakala, three ekadashis come and out of these three, Thriprayar Ekadashi and Guruvayoor Ekadashi are observed with great reverence. But these days observation of Ekadashi confines to simply following certain rituals without understanding its significance. This blog tries to throw some light on how a conscious observation of Ekadashi Vrata helps to bring health and vibrance to the system and helps a person in his spiritual journey.

Those who know astronomy as something which tells about the inter-relation of the planetary system, the stellar world, would be aware that we form a part of this planetary or solar system. Astronomy studies the movements of planets and stars, and astrology the effects they produce on the contents of the system. The Ekadasi observance is an astrological phenomenon and it is observed due to this relation we have with some of the planets in the system. The entire personality of ours is tremendously influenced by the movement of planets. There is no use imagining that the planets are above our heads. They are everywhere. There is a relative movement of planets among which the earth is one. Each planet tells upon our system and we cannot get rid of the influence of theirs as long as we are in this planet, of which we are a part.

The sun is said to influence the centre of our personality; hence the sun is called ‘Atmakaraka’. He is the soul-influencer of the human body. In the Rig-veda, the sun is identified with the soul of the universe as well as the soul of the individual. The different limbs of our body and different parts of our system are supposed to be influenced by different planets. The sun is capable of influencing the entire being. He is, thus, the Atmakaraka. Karaka is doer, manipulator, director.

The moon is supposed to influence the mind. The mind is also made up of material substance, very subtle, gathered through senses and memory. Ekadasi is particularly relevant to this relation of moon and mind.

How, is Ekadasi related to the movement of moon and mind?

We have certain centres called ‘Chakras’ in the body. The Chakras are nothing but energy-centres which whirl in some direction as water whirls in a river. Chakra is a wheel or circular motion. They move in a spiral shape. They are not physical; but psycho-physical and psychological. These Chakras are neither in the mind nor in the body; they are in the astral body. The moon’s influence physically on the body has an influence on the Chakras, which tells upon the mind ultimately. The mind moves through these Chakras. The passage of the mind is through these Chakras, up and down. When this operation takes place consciously, it is called Yoga; When done unconsciously by the mind, it is just influence. When the moon waxes or wanes, the mind is vehemently influenced. So people who are not normal in their minds become very affected on the full-moon and new-moon days.

Another important aspect is the seat of the mind which is also twofold. The mind has several abodes or centres of energy called Chakras, of which two are its own. The seats of the mind in this personality of ours are:

1. the subtle spot in the astral body corresponding to the centre of the two eye-brows, in waking,called Ajna Chakra and

2. the heart, in the state of deep sleep,called Anahata Chakra

In both these centres, the mind feels at home and is at ease, because it is nearer to itself. In other centres it is extrovert. In the Ajna and the Anahata Chakras it finds itself at home. In the two fortnights, in its movement, it finds itself at the Ajna Chakra and the Anahata Chakra on the eleventh day ie. on Ekadashi day. Since these two Chakras are its own abode, the mind is at home here, i.e., it gets concentrated and collected easily. This has been the experience given out by our ancients, and this is taken advantage of by Sadhakas. You are capable of deep meditation when the mind is naturally in its home. So, the Ekadasi day in both fortnights is the occasion when the mind finds itself in its place—in the bright fortnight in the Ajna Chakra, and in dark fortnight in the Anahata Chakra. Seekers and Yogis take advantage of these two days and try to practise deep meditation. This helps sadhakas to elevate themselves in their spiritual seeking.

Fasting on Ekadashi:

The reason for fasting on Ekadashi is because the planet itself is in a certain state on that day, so if we keep our body light and available, our awareness will turn inward. The possibility of opening the door within is more on that day. If you have a full stomach, and you are unaware and dull, you will not notice it. So to stay alert and also to purify the body, you go without food on that day – you ate dinner the previous day and the next thing you eat is dinner on Ekadashi.

If you are unable to go without food –  because your activity levels are such and you do not have the sadhana to support you – you can go on ‘phalahara’ or fruit diet, which is light on the stomach so that your inner doors will open. Forceful denial of food is not the point. The point is to make everything into a conscious process.Fast is supposed to cause buoyancy of feeling and not fatigue.

Apart from all these, there is a necessity to give the physiological system some rest once a while. It may be over-worked due to a little over-eating or indiscrimination in diet. These irregularities unconsciously done during the fourteen days get rectified in one day.  Thus the observance of Ekadasi has many advantages—physical, astral, spiritual—and because this day has connection with the relation of the mind with its abode together with the moon, you feel mysteriously helped in your meditation and contemplation,—mysteriously because you cannot know this outwardly,but you can feel this for yourself by observing it.

The Ayurvedic Detox & Cleanse Diet

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The Ayurvedic Detox & Cleanse Diet

Doing an Ayurvedic cleanse and not sure what to eat? Cleansing is a great time to get back to basics and keep things simple! During a cleanse, it’s important to pay special attention to your diet to avoid overtaxing your digestion and to assist your body’s purificatory channels in releasing toxins. Although it can be tempting to skip meals, fast, or favor liquid diets (like fresh juices) during a cleanse, Ayurveda does not recommend this approach, because it can cause your agni (digestive fire) to become imbalanced.

Here are some basic Ayurvedic detox diet guidelines from The Council of Maharishi Ayurveda Physicians. Enjoy these delicious, beneficial foods while you’re detoxing!

Eat ama-reducing foods

According to Ayurveda, ama is the product of incomplete digestion. It’s a sticky, toxic substance that clogs the channels in your body that carry nutrients to your cells and eliminate waste. Since the goal of cleansing is to clear ama out of your body, it’s good to favor foods that are light, warm, cooked, and easily digestible. Try to follow a vegetarian diet with freshly made flatbreads, light soups and dhals, organic vegetables cooked with spices and freshly-made grains such as quinoa. Mung dhal pacifies all three doshas and is nutritious, but really easy to digest.

Certain fruits, vegetables, and spices are especially helpful during a cleanse, so it’s good to try and eat a serving or two of these items every day:

  • Cooked Fruit: Eat cooked prunes and figs at breakfast along with a stewed apple or pear. In general, most sweet juicy fruits are excellent cleansers. 
  • Vegetables: Eat lots of cooked leafy greens. Chop your greens and cook them with our Detox Spice Mix for added benefits. Brussels sprouts and cabbage are also helpful.
  • Grains: Light, nutritious whole grains like quinoa, barley, amaranth, and small helpings of rice are recommended. You can also make Kanji—an excellent hot beverage that’s helpful for flushing toxins out of the body through the urine—by boiling rice with lots of water. 
  • Spices: Ginger, turmeric, coriander, fennel, and fenugreek help to open up your body’s channels and support the flushing of toxins via your skin, urinary tract, colon, and liver. Add spices to soups and dhals as they cook, or sauté the spices in a little ghee and add to your dishes just after you’re finished cooking them.
  • Lassi, made by combining fresh yogurt with water and digestion-boosting spices, is an excellent lunchtime beverage.

Avoid ama-producing foods

From the Ayurvedic perspective, leftovers, and “dead” foods such as processed, packaged, canned, and frozen foods all create ama, because they are very hard for your body to digest. While you’re doing an Ayurvedic detox, be sure to avoid: non-organic foods; genetically-modified foods; and foods grown with chemicals, pesticides, and chemical fertilizers. Foods with chemical additives also introduce toxins into your body and are confusing for the natural “intelligence” of your digestive system. They should, therefore, be avoided.

It’s also helpful to steer clear of heavy dairy products like aged hard cheese or yogurt; foods that are deep-fried or oily; raw foods of any kind; heavy desserts; and foods that contain refined sugar and honey. These foods are harder to digest and can create ama when you’re cleansing. Also on the reduce-or-avoid list: yeasted breads, dry breads (like crackers), and fermented foods.

Choose foods according to your body type or imbalances

Ayurvedic healers recommend tailoring your diet year-round to your constitution and your imbalances. This is particularly true during cleansing to help regulate your digestive fire (agni). For detailed information on diets and foods for pacifying each of the three doshas, visit Vata, Pitta, or Kapha.

Drink plenty of hot water through the day

Warm water helps flush toxins out of your body through your urine. To derive healing benefits from the water you drink, you can add some detoxifying spices to the water. Here is a recipe for Detoxifying Tea from The Council of Maharishi Ayurveda Physicians.

Ideal time to detox

Not sure when to do your detox? According to Ayurveda, the cusp between winter and spring is the ideal time to do an at-home internal cleansing program, because it allows your body to release any toxins that may have built up over the long cold winter. That being said, you can do a detox anytime your digestion starts to feel a bit sluggish and needs some fine-tuning.

What next?

After your cleanse is over, take a few days to gradually move away from the Ayurvedic detox diet; slowly introduce heavier foods as you ease back into your regular diet. This is also the perfect time to start taking Rasayanas (Ayurvedic formulations for overall health and vitality) like Amrit, Organic Digest Tone, or Vital Man or Vital Lady. Now that the channels of your body are clear, your body will make maximum use of the overall healing benefits of these tonics!

© 1999, 2021 Maharishi AyurVeda Products International, Inc. (MAPI). All Rights Reserved. MAPI does not provide medical advice, diagnosis or treatment. These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease. See additional information.

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