Whenever I think about “back in the day,” I picture our ancestors working together to keep their communities alive — gathering fruit and crops, building fires, meditating, learning the land, caring for each other. Life was simpler (minus the occasional wild animal attack). Even medicine was simpler. People used their environment and lifestyle to heal themselves — now, everything is a quick fix.

Even just a few decades ago, life had less stress and distraction. Fast forward to now: I’m juggling home responsibilities, two businesses pulling me in a million directions, a social life, a fitness schedule, petting my cats, keeping up with a skincare routine… and probably more that I can’t even remember. It’s a lot. And stress like this makes you want the quick fix — the pill, the coffee, the shortcut — just to keep going. It has become a habit.

Years ago, I read that people with high-stress jobs who never slow down are more likely to have heart attacks on vacation. Their bodies are so used to operating under stress that they don’t know what to do when it’s gone. I haven’t been able to forget about it. I was recently reminded of it when I came across the word: okasātmyam.

Okasātmyam is a Sanskrit term from Ayurvedic texts, often used to describe how the body and mind gradually adapt to a place or environment — even if it’s not ideal.

“Okaḥ” (ओकः) = home, place, habitat
“Ātmyam” (आत्म्यम्) = assimilation, familiarity

Together, okasātmyam means: “the process by which we become used to our surroundings — physically, mentally, emotionally — even when they may not serve us.”

“When I reflected on my own life, I realized how many things I’ve gotten used to that probably aren’t great.”  Maybe you’ll find the same in yours.

Take food, for example. Ayurveda teaches that certain food combinations — called viruddha ahara (विरुद्ध आहार) — are improper and disrupt digestion. A few examples:

• Fruit + dairy (like yogurt parfaits)
• Honey + heat (honey in hot tea) 
• Meat + dairy 
• Eggs + milk 
• Tomatoes + dairy (hello, tikka masala) 
• Ice-cold drinks with meals

As a vegan, a lot of these combinations don’t apply to me anymore — but giving up my daily Nespresso espresso with coconut water and ice? That one still feels like a dagger to the heart. And if you love a morning fruit yogurt bowl or scrambled eggs with a splash of milk, this might sting a little for you too.

Here’s the twist: okasātmyam says that with repetition, your body may adapt. Something technically harmful might not affect you — because you’ve grown used to it.

Acharya Charaka said:

“Satmyaṁ hi nāti vyāpatkaram” —
“That which is adapted to the body does not harm it severely.”

So… does that mean we should just keep living in survival mode? Eating combinations that aren’t good for us? Staying in environments that slowly chip away at us?

Honestly? I’m not sure there’s a perfect answer to this — because life is a lot more nuanced now.

The “right” answer probably lies somewhere in between. Yes, we should make changes —  but flipping everything overnight isn’t sustainable. What we can do, though, is notice what we’ve adapted to. We can strengthen our digestion. Introduce more meaningful rest. Swap one harmful thing for something more nourishing. Not perfectly. Just more often.

This world is intense. But we’re not powerless in it.
It’s not about chasing perfection — just choosing with a little more intention.

And maybe that’s the new okasātmyam:
Learning to get used to what’s good for us again.

About the Author
Chahna Tailor Gupta, an Ayurvedic Practitioner and certified yoga teacher, has a background in occupational therapy and health science with a focus in public health. Chahna was yoga trained in Rishikesh, India and had ayurvedic clinicals in Kannur, Kerala. Chahna provides yoga, pranayama, meditation, 200-hr yoga teacher training, and ayurvedic health counseling services through her company Namaskar To You. Chahna is a volunteer for Ekal Vidyalaya, American Association of Ayurvedic Professionals (AAAP), and Ayurveda Association of Florida (AAF). She is currently pursuing a doctoral degree in Ayurvedic Medicine while continuing her self-studies in yoga.

Yoga, an ancient Hindu practice that originated in India thousands of years ago, has gained immense popularity worldwide as a means to improve physical, mental, and emotional well-being. While yoga is well-known for its stress-relief and flexibility-enhancing benefits, its role in supporting heart health is often underestimated.

In recent years, research has shed light on the positive impact of yoga on heart patients and individuals at risk of cardiovascular diseases, offering a holistic approach to cardiovascular health.

Understanding Cardiovascular Disease

Cardiovascular disease (CVD) is a broad term encompassing conditions that affect the heart and blood vessels, such as coronary artery disease, heart failure, hypertension, and arrhythmias. It is the leading cause of death worldwide, accounting for millions of lives lost annually. Several risk factors contribute to the development of CVD, including high blood pressure, high cholesterol levels, obesity, diabetes, smoking, and a sedentary lifestyle.

Yoga as a Complementary Therapy

While conventional medical treatments such as medications, surgeries, and lifestyle modifications play a pivotal role in managing heart diseases, yoga can complement these approaches by addressing both the physical and psychological aspects of heart health.

Stress Reduction

Stress is a significant contributor to heart disease. Chronic stress can lead to high blood pressure, inflammation, and an increased risk of heart attacks and strokes. Yoga, with its emphasis on deep breathing and relaxation techniques, helps reduce stress levels by activating the body’s relaxation response. Regular practice of yoga has been shown to lower cortisol levels, decrease blood pressure, and promote overall relaxation, thereby reducing the strain on the heart.

Improved physical fitness

Yoga is not only a mental and emotional practice but also a physical one. Many yoga poses and sequences involve strengthening and stretching exercises that can improve cardiovascular fitness. Regular yoga practice can enhance heart health by increasing muscle strength, enhancing circulation, and promoting better oxygenation of tissues, all of which are vital for a healthy heart.

Lowered blood pressure

Hypertension, or high blood pressure, is a major risk factor for heart disease. Yoga has been shown to have a modest but significant impact on reducing blood pressure. The combination of physical postures, deep breathing exercises, and meditation can help relax blood vessels and reduce hypertension, ultimately lessening the strain on the heart.

Improved Cholesterol Profiles

High cholesterol levels, particularly elevated levels of low-density lipoprotein (LDL) cholesterol, are associated with an increased risk of atherosclerosis and heart disease. Yoga has been found to improve lipid profiles by reducing LDL cholesterol and increasing high-density lipoprotein (HDL) cholesterol, often referred to as “good cholesterol.” These changes can contribute to a healthier cardiovascular system.

Weight Management

Obesity is a significant risk factor for heart disease. Yoga can aid in weight management through increased physical activity, improved awareness of dietary choices, and reduced stress-induced eating. Regular yoga practice can help individuals achieve and maintain a healthy weight, reducing their risk of heart-related complications.

Enhanced Cardiovascular Function

Yoga’s focus on deep, controlled breathing can enhance lung capacity and oxygen utilization, improving overall cardiovascular function. As the body becomes more efficient at delivering oxygen to the tissues, the heart has to work less strenuously to meet the body’s demands, reducing the risk of heart strain and potential complications.

Better sleep quality

Quality sleep is essential for heart health. Poor sleep patterns have been linked to an increased risk of heart disease. Yoga and relaxation techniques can help improve sleep quality by reducing insomnia, stress-related sleep disturbances, and anxiety, ultimately benefiting the heart.

Psychological Well-being

Heart patients often experience anxiety and depression, which can worsen the prognosis and hinder recovery. Yoga’s mindfulness and meditation components can alleviate symptoms of anxiety and depression, providing emotional support to individuals dealing with heart conditions.

Lifestyle Modification

Yoga encourages a holistic approach to health that extends beyond physical postures. It promotes mindful eating, reduced tobacco and alcohol use, and other positive lifestyle changes that can significantly benefit heart patients and individuals at risk of cardiovascular diseases.

Practical Application

To harness the benefits of yoga for heart health, individuals should consider the following:

• Consult a Healthcare Professional: Before starting any new exercise program, especially if you have a heart condition, it’s essential to consult with your healthcare provider to ensure yoga is safe for you.
• Choose an Appropriate Yoga Style: There are various styles of yoga, from gentle Hatha yoga to more vigorous Vinyasa and Power yoga. Individuals with heart conditions should opt for gentler styles and avoid strenuous practices.
• Attend Experienced Instructors: Seek out qualified yoga instructors with experience working with individuals with heart conditions. They can provide modified poses and guidance tailored to your specific needs.
• Listen to your body: Pay close attention to your body’s signals during yoga practice. If you experience any discomfort, pain, or shortness of breath, stop immediately and consult your healthcare provider.
• Practice Mindfulness: Incorporate mindfulness meditation into your yoga routine to reduce stress and improve emotional well-being.
• Consistency Matters: Consistent practice is key to reaping the long-term benefits of yoga. Aim for regular sessions, even if they are short, to maintain and enhance your heart health.

Yoga is a versatile and accessible tool that can play a crucial role in the prevention and management of heart disease. Its multifaceted approach addresses the physical, mental, and emotional aspects of heart health, making it a valuable complementary therapy for heart patients and those at risk of cardiovascular diseases. When practiced mindfully, under the guidance of a qualified instructor, yoga can promote relaxation, improve physical fitness, lower blood pressure, and enhance overall well-being, contributing to a healthier heart and a higher quality of life.

About the author

Dr. Shomika Basu is a retired Indian-American physician and was a professor at a renowned university in the United States. With a distinguished career spanning decades, she has made remarkable contributions to the fields of medicine and yoga. Dr. Basu’s unique expertise lies at the intersection of these disciplines, where she has pioneered innovative approaches to healthcare and well-being.

Recognized globally for her dedication to promoting yoga as a holistic healing practice, Dr. Basu has conducted extensive research on the therapeutic benefits of yoga and mindfulness in managing chronic illnesses. Her work has inspired countless individuals to embrace a healthier lifestyle. Dr. Basu’s commitment to bridging Eastern and Western medical traditions has earned her accolades, making her an influential figure in the world of healthcare and yoga.

The post How Yoga Helps Heart Patients: A Holistic Approach to Cardiovascular Health first appeared on Desh-Videsh Media reaches 1.5 Millions+ Indians, Pakistanis, Bangladeshi, and Indo-Caribbeans..]]> https://www.deshvidesh.com/the-heart-of-wellness-how-yoga-enhances-oxygenation/ Thu, 11 Jan 2024 10:31:19 +0000 https://www.deshvidesh.com/?p=69297 By  Indranill Basu-Ray In the heart of America, a silent battle rages on. Each year, a staggering 670,000 lives are claimed by coronary heart disease, a stealthy foe often linked to the heart’s cry for more oxygen. In this landscape, where 20% of heart failure warriors grapple with their heart’s weakened ability to soak in life-giving oxygen, a hero emerges ...

Yoga has been practiced for nearly 5000 years mainly in India but in last few decades it has gained popularity throughout the world as people have discovered the many health benefits of yoga. Yoga which is derived from the word “Yoke” means to bring together the mind, body and spirit. Since the practice of yoga affects both the body and the mind it helps one both physically and mentally. It helps achieve peacefulness of the body and the mind, helping one relax completely. We can easily see the physical benefits from yoga but its practice can also give one psychological benefits, such as stress reduction and a sense of well-being.

A person is said to be under stress when they are overloaded and find it hard to cope with the pressure. In the current fast paced world everyone from a child to an adult is affected by stress. Some people can work under pressure where as others cannot function under any kind of stress. As a result of the pressure and stress that one is under every day, it affects their mental peace, makes them agitated, angry and leads to many emotional and health problems. Some of the physical symptoms that people see when faced with chronic stress and an over activated nervous system are chronic headaches, depression, heart diseases, obesity, etc. According to the doctors most of the health issues these days are stress related. The worries and tensions of the modern day life deplete our energy level which is drawn from the main store house of the body – the nerve cells.

For most people relaxation means sleeping extra or zoning out in the front of the TV after a long day of work. Unfortunately this does not help reduce the damaging effects of stress on the body and mind. To effectively reduce stress the body’s natural relaxation response has to be activated. Yogic science believes that the nerves control the unconscious mind, and that when the nervous system is strong, a person faces stressful situations more positively. Yoga postures (asanas), meditation and controlled breathing are the popular means of stress management. With its quiet, precise movements and concentration required in the proper inhalation and exhalation during the practice of asanas, yoga draws your focus away from your busy, chaotic day and calms you mind and body as you move your body through poses that require balance and concentration.

Calming the mind: Our minds are constantly busy and active with various thoughts. Thoughts about the past, present and different scenarios for the future that are racing though our minds make it stressful and tiring. Yoga’s breathing technique done during the practice of Pranayama and also during asanas help in slowing down the thoughts and calming the mind. During breathing in yoga, one has to focus on each inhalation and exhalation thus excluding the thoughts. Each breath is tied to the present moment and not to the past or the future. Focusing on the present and on the breath prevents thoughts from your mind. This in turn calms it and removes stress as one is not thinking of the troubles of the past or the future. The asanas or poses in yoga are so physical and have to be done with such concentration, that all other thoughts and worries are put to the side, giving your brain a much-needed break.

Meditation: Meditation is the method of steadying, calming and opening the mind for the purpose of altering the states of consciousness. Meditation affects the body in exactly the opposite ways that stress does. Meditation restores the body to a calm state, helping the body to repair itself and prevents any further damage due to the many effects of stress. Simply spending ten or fifteen minutes on meditation can help one overcome stress and find some inner peace and balance. Meditation can also help us to understand our own mind. A calm mind gets rid of unnecessary and negative thoughts that cause agitation thus making one more peaceful and happy.

To meditate find a quiet place where you can sit undisturbed. Meditation has to be done daily in order to be effective. It is good to meditate in the morning and preferably at the same time every day. Sit in a comfortable posture like in Sukhasana or Siddasana. The most famous posture for meditation is Padmasana or the Lotus pose, but since this is a hard posture it is better to sit in a simple posture where the body is firm but at ease. Breathe quietly through the nostrils.

An object or a subject to meditate upon should be first chosen. Then sitting in a comfortable posture begin meditating by focusing on the chosen object or subject. Every time the mind wanders away, it needs to be reined in and get it to concentrate on the subject.

Unlike other stress relief therapies, meditation does not have any side effects. It is free and can be performed by any one – healthy, old and people with physical disabilities. Though meditation is not easy as it is very hard to control and tame the mind. But through constant, everyday practice it is possible to conquer and calm the mind as it has been done by many Yogis.

Pranayama: When the mind is agitated, a person’s breathing tends to be fast and shallow in turn agitating the nervous system. During the practice of pranayama, breathing is slow, controlled and each inhalation and exhalation is steady and deep. This slow and steady breathing calms the mind, body and spirit.

All the different kinds of Pranayama like Kapalbhati, Bhatrika, Ujayii, etc steady one’s breathing. Alternate Nostril Breath or the Anulom Vilom Pranayam is the most effective of all the pranayama’s in relaxing and calming the mind and body. In this pranayama air is slowly inhaled through one nostril while blocking the other nostril and exhaled out from the other nostril. After each inhalation the breath is held for a few seconds before being exhaled. This slow and deep breathing helps one get rid of all the tension and carries fresh oxygen thought the body.

Asanas: The purpose of practicing asanas is to create a free flow of “prana”, energy though out our system in order to improve its functioning. During the performance of an asana the mind is focused on perfecting the posture and on inhaling and exhaling correctly. The deep breathing and focusing on the postures helps one forget their worries and tensions. Also in between asanas it is necessary to rest for a few seconds. During this resting period abdominal tension is released from your body, promoting deep breathing and subsequent relaxation. All the asanas help in relaxing the mind and relieving stress but the most important asana for relaxation is Savasana or the Corpse pose.

To perform Savasana lie down flat on your back, heels a little apart with the feet limp and facing outwards. The arms should lie alongside the body, palms facing upwards and resting on the floor. Breathing should be through the nostrils and not through the mouth. Just observe the breathing, after a while it will become quiet and of even rhythm. Next focus on every part of your body from the feet to the scalp, looking for tension and letting it go. This process of letting go of the tension from every part of the body will help in relaxing the body completely. It removes fatigue and gives rest to the mind. Savasana must be practiced at the end of every yoga session. It is a cooling down asana. It cools and rests not only the body but also calms the mind.

As we have seen from the above three yoga techniques, it is possible through practice and patience, to get rid of stress, calm the mind and as a result live a happy and peaceful life. Yoga has many pros like positive reinforcement through stress reduction, relieves physical aches and pains. The only cons are that it requires patience and has to be practiced often to see the effects. Though all the asanas cannot be performed by people with ailments, meditation and some of the pranayamas can be performed by all.

Happy May and Happy Spring! The season of spring brings qualities of prithvi (earth) and jal/aap (water) elements such as wet, heavy, dense, soft, cloudy, cool, stable, dense, and solid. Environmental changes can affect our bodies in different ways. Some of us enjoy the excess moisture in the air and feel more down to earth, whereas others may present with allergies, mucus buildup, congestion, lethargy, fluid buildup, and sluggish digestion. According to Ayurveda, our health is determined by the state of our digestive system.

Our digestive system is not only affected by what we eat, but also the environment, our lifestyle, and our state of mind. If we are anxious, stressed, depressed, angry, or any other type of emotion, our digestion may work differently than usual. If we live in a place that has certain qualities, those qualities can affect our digestive power. We can utilize Ayurveda and yogic practices such as asana (poses), pranayama (breath work), and even dhyana (meditation) to bring some equilibrium to our lives and eliminate the effects of these unbalancing qualities..

If you feel like your digestive system is sluggish or in need of a jump start, Kapal bhati is a great technique to use. The passive inhale and active inhale helps to stimulate the belly and also gets us to sweat! If you are constipated or do not feel like you are completely eliminating everything in your bowels whenever you take a trip to the bathroom, you can use pawanmuktasana (wind releasing pose – which is appropriately named because many people do end up releasing wind in this pose!) to help move things along and help to clean your bowels out. You can get into this pose by laying down on your back and bringing one or both knees to your chest. You can also start taking CCF tea (coriander, cumin, fennel) to help balance your gut. Since CCF tea is tridoshic (good for balancing vata, pitta, and kapha), it can be a good tea for many people’s digestive system. Triphala is also tridoshic so that can also help in stimulating a bowel movement. Triphala literally translates to ‘three fruits’, and is a mix of amla, bibhitaki, and haritaki. Each of the dried fruits is in charge of balancing one dosha, and altogether, is great for balancing the digestive system in cases of sluggishness. Of course, it is important to contact an Ayurvedic Practitioner (like me!) to make sure that these suggestions are appropriate for you.

When I was in Rishikesh for yoga teacher training, the majority of the class was constipated for the first two weeks or so because of the time difference and intense schedule. It became our homework to take a teaspoon of triphala with warm water before bed. The second part of homework was to wake up, immediately get into malasana (garland pose), put a hand on each knee, and start to push one knee down and then the other (for ten repetitions on each side). When your knee comes back up, your thigh presses up against your bowels, stimulating them, and helps you to go to the bathroom. Trust me, the homework was very effective for all of us and it had to be. Because if we didn’t do it before class, then we would have definitely had to go during our 5:30am hatha yoga class because of some of the bowel-stimulating poses we had to do!

Spring is going to soon change into summer, and with that will come different environmental qualities that again may affect us and bring us off balance or maybe even make us feel really good! If you’re not sure how to keep yourself balanced during the season changes, schedule an in-person or virtual consultation and we can work together to find the best personalized plan for your wellness! Find some spring re-leaf and feel a-May-zing!

About the Author

Chahna Tailor Gupta, an Ayurvedic Practitioner and certified yoga teacher, has a background in occupational therapy and health science with a focus in public health. Chahna was yoga trained in Rishikesh, India and had ayurvedic clinicals in Kannur, Kerala. Chahna provides yoga, pranayama, meditation, 200-hr yoga teacher training, and ayurvedic health counseling services through her company Namaskar To You. Chahna is a volunteer for Ekal Vidyalaya, American Association of Ayurvedic Professionals (AAAP), and Ayurveda Association of Florida (AAF). She is currently pursuing a doctoral degree in Ayurvedic Medicine while continuing her self-studies in yoga.

Today, let me talk about one of Hindu Festivals, Dhanteras. Not too many Hindus know the real significance of this important Hindu Festival.

Dhanteras, also known as Dhanvantari Trayodashi, Dhantrayodashi, or Dhanvantari Jayanti, is just around the corner. Many Hindus celebrate Dhanteras with Lakshmi puja as one of the days of Diwali celebrations. However, this day also marks the day of Samundra Manthan – the churning of the ocean of milk for the nectar of immortality. We all know of the famous story of how the devas and asuras work together to churn the ocean and that Dhanvantari, the Hindu God of medicine, also an avatar of Lord Vishnu, is birthed from the churning with amrita (the nectar of immortality) in hand. But, did you know that Lord Dhanvantari also taught us Ayurveda? 

In the origins of Ayurveda, it is said that Lord Dhanvantari is considered as the physician and surgeon of Hinduism and that he is the one who disseminated ayurvedic practices especially to sages, including our great surgeon Acharya Suśrruta (author of Suśruta Samhita and also known as the father of surgery, plastic surgery, and brain surgery).

Dhanteras is also celebrated as National Ayurveda Day in India to commemorate the gift of medicinal knowledge from Lord Dhanvantari.

The amazing thing about Ayurveda is that it is a complete science. It has eight limbs: internal medicine, surgery, gynecology and pediatrics, rejuvenation therapy, aphrodisiac therapy, toxicology, psychiatry or spiritual healing, and ear, nose and throat (ENT). As Acharya Charaka said in the Charaka Samhita, there is a greater importance placed on prevention of disease than treatment of disease. The prevention is through revamping of lifestyle to work in balance with the seasons of nature. Ayurveda is considered as dharmic medicine – it considers the inherent nature of the world and teaches you how to balance yourself by becoming in tune with it.

We cannot touch on Ayurveda without bringing up its spiritual sister science, Yoga. Yoga is considered as another dharmic science that helps us to purify our body and mind. During Diwali, we celebrate light – lighting up the goodness in the world, and celebrating knowledge over ignorance, darkness, and evil. With Yoga, we bring light by purifying our body and mind through mantra, disciplines, observances, breath, movement, and concentration. As you can see, your body and mind can be purified with spiritual harmony through Yoga and physically through Ayurveda, which helps us to achieve self-realization, the ultimate spiritual goal of Hinduism.

So, Happy Dhanteras and Diwali – celebrate our Hindu Heritage by using the gifted amrita of Ayurvedic medicine and spiritual science of Yoga to bring light into your home and life!

About the Author

Chahna Tailor, a certified yoga instructor, has a background in occupational therapy and health science & administration. Chahna deepened her yoga practice by training in Rishikesh, India, where she studied the science behind yoga as a whole. Chahna provides yoga, pranayama, and meditation services through her company Namaskar To You. A volunteer for Ekal Vidyalaya, Chahna also Registered Yoga Teacher with Yoga Alliance. She is currently pursuing a doctoral degree in Ayurvedic Medicine while continuing her self-studies in yoga.

Hindu Festivals

 Dhanteras

Dhanvantari Trayodashi

Dhantrayodashi

Dhanvantari Jayanti

Hindus celebrate Dhanteras with Lakshmi puja

Samundra Manthan

Hindu God of medicine

avatar of Lord Vishnu

great surgeon Acharya Suśrruta

National Ayurveda Day in India

internal medicine

surgery

gynecology and pediatrics

rejuvenation therapy

aphrodisiac therapy

toxicology

psychiatry or spiritual healing

nose and throat (ENT)

Acharya Charaka

Charaka Samhita

prevention of disease than treatment of disease

dharmic medicine

spiritual sister science

spiritual harmony through Yoga and physically through Ayurveda

self-realization

Hindu Heritage

amrita of Ayurvedic medicine and spiritual science of Yoga

Skin Care

•     Swedana, sweating, is great for opening up the pores and sweating out toxins. You can buy a facial steamer from Amazon, or boil some water in a pot, cover your head with a towel, and hang over the hot water (with the stove off!). The steam works just as well as a facial steamer!
•     Brides (and grooms) can use sugar to exfoliate the face. Honey and lemon can be used to even out the skin tone and to fade acne scarring. The inside of tomatoes can be used for the same purpose.
•     Mixing a pinch of turmeric with a scoop of besan (gram powder) and creating a paste with milk, cream, or water can help to clean and purify the skin.
•     For those that suffer from redness, inflammation, and acne, applying aloe vera can be cooling and can help balance some of those pitta symptoms. It also helps to hydrate the skin and even out the skin tone. You can also make a paste of tulsi leaves for your face – it’s great for those with oily skin since it is great for skin disorders and for acne due to its anti-inflammatory properties.
•     Drinking CCF (coriander, cumin, fennel) tea daily can help to clear toxins out of your digestive system, thus clearing your complexion. Refer back to my Preven-Tea-Tive article for an exact recipe of how to make it, plus some added benefits!
•     A daily abhyanga would be amazing for your overall skin as well as your mind. An abhyanga is an oil massage. Depending on your type of skin and your dosha, you can use a specific oil, but refined sesame oil works for anyone! Before a shower (or, if you are prone to dry skin, use after your shower), massage oil into your skin and leave on for a minimum of 15 minutes so that it can be well absorbed. It’s great for your body and you will feel more relaxed through giving yourself a massage.

Hair Care

There are two things that are super important for hair and scalp health.

•     The first thing for hair is to give yourself a daily head massage.
•     The second is to put oil on your scalp and hair. The best way? Do them both at the same time! Amla oil is amazing for the scalp and hair. Amla oil and hair massages are known for strengthening the scalp and hair. Amla is also used for reducing graying of the hair. A hair massage stimulates the hair follicles, and just like amla oil, can help increase hair growth. If you have a dry scalp and suffer from dandruff, oiling the scalp helps to rejuvenate the skin. Amla oil can easily be found at your local desi store, Amazon, or I can send you a recipe on how to make it at home yourself!

Mental Balance

•     Tulsi leaves are usually something that every family has at home. Take a few of these leaves and boil them to make a tea or eat them as they are. Tulsi is known for being a relaxant. In Ayurveda, tulsi is used as a way to regulate hormones which can regulate your mood, and help awaken the neurotransmitters that work to make this happen.You can eat a few tulsi leaves to freshen your breath and to relax. Mint tea can also be taken as a way to relax your nerves.
•     Some pranayama exercises can definitely help keep you balanced, such as anuloma viloma (alternate nostril breathing) and ujjayi pranayama (victorious breath). Anuloma viloma is practiced by using your right ring finger and thumb to block one nostril at a time. Start by blocking the right nostril and inhaling through the left, close the left nostril, open the right nostril and exhale through the right. Then, inhale through the right, close the right, open the left nostril, and exhale out the left. That is one cycle. Do this for 5-10 minutes and you will see a noticeable shift in your mood.
•     Doing a few yoga poses can also relax you. It may not be conducive to do adho mukha svanasana (downward facing dog) but just sitting in a meditative pose, vajrasana (thunderbolt/diamond pose), by kneeling and sitting on your heels can help bring peace.
•     If none of these are feasible, sitting in a chair and even standing with your eyes closed for a few minutes can help to bring relaxation.

I hope these suggestions help you. Remember, these tips and tricks are great for any time of the year. Just keep calm and have fun through the rest of the summer! When in doubt, give yourself a massage!

Skin Care

Swedana

sweating

Ayurvedic tips

milk

cream

coriander

cumin

fennel

A daily abhyanga

hair and scalp health

Mental Balance

pranayama exercises

yoga poses

adho mukha svanasana

vajrasana

   Now that 2021 is here, many are looking for new ways to manage stress. Although mindfulness and meditation are not new – there is evidence suggesting that humans have been practicing meditation for more than 5,000 years – many are turning to these techniques to improve overall well-being. Mindfulness is a technique that involves paying attention to what’s happening now in the present moment, in an accepting, nonjudgmental manner. There are mindfulness apps for managing stress, anxiety, chronic pain, weight loss, better sleep and quitting smoking.

Mindfulness and meditation are also a part of mind-body activities and exercises such as martial arts, breathing exercises and yoga, and are integrated into evidence-based clinical treatments for chronic pain, anxiety and depression. And for good reason. Researchers have found that practicing mindfulness and meditation can improve your immune system, lower blood pressure and even change brain structure and function.

Almost all of the research has been done in adults, but recent studies suggest that mindfulness and meditation can also be beneficial for children and teens. As a developmental neuroscientist, I have been interested in studying how mindfulness affects the brain in children and teens because the brain is still developing.

I believe that mindfulness and meditation may be especially beneficial for children and teens because these skills may strengthen brain circuits that control the ability to focus and concentrate and to regulate emotions, which are maturing during this time. Establishing these habits early in life may also set the stage for good habits later in life.

What is mindfulness?

Mindfulness is a mental capacity that differs among individuals, which means that some people are more naturally mindful that others. Mindfulness can also be strengthened through practice, and many types of mindfulness training programs have sprouted in recent years. Techniques that include mindfulness are often a part of established clinical treatments for a variety of health problems, including depression, chronic pain and addiction.

Some mindfulness practices have you simply notice your thoughts, feelings and sensations, like focusing on your breath. You can try this now – your attention might go to the tip of your nose or the sensation of your chest rising and falling.

You are not being mindful when you are lost in thought or when your mind is wandering. The tendency for your mind to wander, or to lose focus on the present moment, appears to be a “default mode” of brain functioning and can be beneficial. If used correctly, mind-wandering can spark creativity and help you understand what others are thinking.

However, mind-wandering can go awry, and this can be bad for your health. Some types of mind-wandering – like excessive worry, focus on negative things or ruminating on the past – are linked to mental disorders, including anxiety, depression and attention deficit hyperactivity disorder. One research study used a phone app to ping over 2,000 people throughout the day and found that their mind was wandering almost half of the time and also that people were less happy when their minds were wandering than when they were not. So techniques that can help you stay focused on the present moment, like mindfulness, may actually make you happier.

Mindfulness can also help reduce distraction. Kids, just like adults, can become distracted. This can interfere with their ability to do schoolwork, to manage relationships with friends or family, or to effectively regulate their emotions. This is an even bigger problem in today’s fast-paced world with distractions all around. It may be even harder to stay focused while working from home during the COVID-19 pandemic.

Effects of mindfulness on the developing brain

Research on the potential benefits of mindfulness and meditation has exploded over the past several decades. In the 1970s there were only a handful of studies each year, and now, on average, more than seven studies are published every day.

Thanks in part to advances in brain imaging, neuroscientists have begun to understand how mindfulness and meditation can affect the brain.

My research team and I wanted to better understand mindfulness in kids. We conducted a study to examine how mindfulness relates to brain connectivity in children and adolescents by scanning the brains of 42 7- to 17-year-olds using functional magnetic resonance imaging. We also measured their degree of “trait mindfulness,” which measures how naturally mindful they are.

More mindful children are better able to act with awareness and to observe and accept their internal experiences without judging them. We found that more mindful youth reported lower anxiety levels, and that their brains more frequently transitioned between different connectivity states throughout the scan.

This means that the more mindful children in the study were more able to flexibly shift in and out of different brain states throughout the course of the scan. Also, the more flexible their brains were, the less anxiety they reported. These brain states were associated with different patterns of connectivity between brain networks involved in mind wandering, attention and emotion processing.

More brain flexibility may help explain some of the positive reported benefits of mindfulness training in children and adolescents. Research shows that mindfulness is linked to lower stress and anxiety, and improvements in self-control, attention, resilience and better academic performance in youth. Mindfulness-based therapies have also shown to be effective for treating common childhood disorders like anxiety, which affects around one in three, and ADHD, which affects about one in 10 children and teens. We have recently shown that a martial arts-based therapy that integrates mindfulness and meditation techniques can help children with cancer and other chronic conditions cope with pain and emotional distress.

Mindfulness goes to school

Many schools have adopted mindfulness programs as a way to help students better recognize their thoughts and emotions and to better understand how these thoughts and emotions influence their actions. Schools that have implemented mindfulness programs frequently report better cognitive performance, lower stress, improved classroom behavior, better social skills and even better math grades among their students. Mindfulness may also help students cope with the negative effects of bullying. Mindfulness-based schools programs can improve student mental health while improving overall academic performance.

This new year, give mindfulness a shot – even if it’s just once. One study found that a brief 30-minute introduction to mindfulness was able to lower pain and negative emotions in a group of 17 people who had never tried meditation before. There are also simple mindfulness exercises for adults and kids of all ages that you can try at home.

About the Author

Dr. Marusak is an Assistant Professor in the Department of Psychiatry and Behavioral Neurosciences at Wayne State University (WSU) School of Medicine in Detroit Michigan. Dr. Marusak received her PhD in Translational Neuroscience from WSU and completed a postdoctoral fellowship in Dr. Christine Rabinak’s Translational Neuropsychopharmacology lab in the WSU Department of Pharmacy Practice. Dr. Marusak directs the WSU THINK Lab, which focuses on pediatric anxiety, understanding the impact of childhood trauma/adversity on neural development, and using that knowledge to improve interventions that can enhance mental health in pediatric populations. Dr. Marusak received postdoctoral fellowships from the National Institute of Mental Health and the American Cancer Society, and is currently funded by a K01 Mentored Research Scientist Career Development Award from the National Institute of Mental Health. Dr. Marusak is also a Science Advisor for the nonprofit organization Kids Kicking Cancer, and is a Scientific Member of the Karmanos Cancer Institute.

This article was originally published on The Conversation.

Wayne State University

Psychiatry and Behavioral Neurosciences

mindfulness and meditation

mindfulness practices

mental disorders

anxiety

depression

COVID-19 pandemic

potential benefits of mindfulness

potential benefits of meditation

Mindfulness-based schools programs

Dr. Marusak

Psychiatry and Behavioral Neurosciences

Hilary A. Marusak

Happy New Year! We just wrapped up a super long year. Are there any changes you would like to see in life for 2021? Why not better sleep or a more restful evening? If you had a chance to read last month’s article, you read that dinacharya, daytime routine, was the way to Ayurvedically start your day. Just like there is a way to start your day, there is a way to wrap it up! 

Ratricharya is the combination of two words: ratri, which means night or nighttime, and charya, which means regimen or routine. 

Eat a Warm, Cooked Meal

If you are having issues with digestion, before you start your meal, you can eat a slice of ginger with some rock salt or vinegar to start up the digestive fire. Make sure that the meal you have for dinner is warm, and cooked. Cold foods at night are not recommended. There are times of the day where the quality of cold is more prominent. Kapha time is upon us from 6pm – 10pm, so we want to combat its cold effects by eating something heating. Eat salad and raw vegetables during lunch time; this is when your digestive fire is at its highest. Your dinner meal should not be very heavy either. A relatively light but filling meal is perfect to end the day. Dinner should ideally be around 6 to 7pm. After dinner, chewing some fennel seeds is a great way to keep digestion going as well as freshen your mouth!

Take a Walk

Go for an evening walk. Sitting down right after eating can cause a bit of stagnation to happen in digestion. A nice walk can help to promote movement and stimulate digestion.  

Shower and Abhyanga 

Oleation of the whole body (abhyanga) is perfect for winding down. Different types of oil can be used depending on each dosha but refined sesame oil is great for everyone! It is suggested that you leave the oil on for a minimum of 15 minutes. I like to leave it on overnight but if you do not like it, you can always take a shower after. Take a nice, warm shower and end with giving yourself a foot massage and head massage (maybe with some oil!) to relax. 

Wind Down

If you have trouble sleeping, you can have a nice warm tea [chamomile, CCF tea (Coriander, Cumin, and Fennel), lavender, lemon, lemongrass, or mint) or even make a glass of golden milk (turmeric + milk or non-dairy milk). In order to get the mind to a restful place, aim to turn off electronics at least an hour before bed. You can put yourself in good spirits by reading anything that makes you feel at peace or something spiritual. 

Prepare Yourself for Bed

Leave a glass of water on your bedside table for you to drink out of in the morning (preferably in a copper cup – will go more into detail about why to use a copper cup in another article!). Take a moment to show gratitude for the day and have a few moments of stillness and silence or even meditate. If you have trouble sleeping, you can also do a relaxing yoga flow or some pranayama techniques right before bed (as long as it is about an hour or two after your dinner meal). The best time to head to bed is around 10pm because this is the beginning of pitta time. Pitta time (10pm – 2am) is when the body does a lot of digesting and rejuvenating. These are the prime hours that you want to be asleep! 

The way you end your day can determine the quality of sleep you have at night as well as how refreshed you feel when you wake up the next day. It can also determine the way that your digestion will function in the morning. This list is not exhaustive, by any means! There are so many little techniques you can include that can help end the day perfectly. Are there any other techniques that you include? As I said last time, everything can be modified to fit your life – so, mix and match as you please! Find your own Ayurvedic way to end your day! 

About the Author

Chahna Tailor is a Yoga Instructor and Ayurvedic Health Counselor with a background in occupational therapy. Chahna completed her yoga training in Rishikesh and recently completed an Ayurveda internship in Kannur, Kerala. Chahna’s company, Namaskar To You provides yoga, pranayama, meditation, and Ayurveda services. She is currently pursuing a doctoral degree in Ayurvedic Medicine. 

Ratricharya

Dinacharya

Having issues with digestion

Vinegar

Rock salt

Salad and raw vegetables

Shower and Abhyanga

Refined sesame oil

Foot massage

Head massage

Chamomile

CCF tea

Coriander

Cumin

Fennel

Lavender

Lemon

Lemongrass

Mint

Golden milk

Turmeric

Milk

Non-dairy milk

Relaxing yoga flow

Some pranayama techniques

Ayurvedic way

Are you a bride-to-be? Feeling anxious with constant butterflies in the stomach is quite normal. Though it is every girl’s dream to share a perfect wedding day with the man of her dreams, the stress of wedding planning can take its toll on the body. Developing and enhancing the outer glow and beauty is just as important as paying attention to inner beauty.

Several Ayurveda therapies can be followed to develop inner strength and help you glow from within. While marriage is a big commitment and simultaneously exciting, brides and grooms can also experience post-wedding depression or the blues. Ayurveda offers Panchkarma treatments to help brides and grooms cope with anxiety, stress and post wedding depression. The treatment should be done four to six weeks before the wedding in order to be effective.

Ayurvedic skin treatments use natural ingredients to restore the skin’s balance and encourage a natural glow from within. From healing oils to massages and facepacks treatments, Ayurvedic treatments offer brides and grooms a variety of ways to develop a glow.

Here are the five most popular Ayurvedic treatments to bring balance to the Vata and Pitta while also reducing excess Kapha.

Herbal Lepam (Body Wrap)

Lepam is a Sanskrit term that translates to “herbal paste,” and this therapy is good for those who are dealing with skin issues such as dryness, dullness, and uneven skin tone.

This therapeutic body wrap is exclusively developed with the combination of licorice root powder, turmeric and grain powder, which acts as a natural purifying agent. This paste is applied all over the body, and it soothes the skin and nourishes the entire body resulting in a radiating skin complexion inside out for both men and women. Neeta Naturals offers powder masks. I personally like Guava Bliss or Ubtan.

Abhyanga (self massage)

Abhyanga is the best at home treatment you can do for yourself to attain healthy glowing ailments free skin. This ancient treatment leaves skin feeling nourished and soft. It also lubricates the joints and helps move lymph fluid, aiding in detoxification and adding to a calming feeling. The massage also reduces skin allergies and reduces insomnia. Begin the treatment one month before your wedding. Brides and grooms running around to find the perfect outfit and matching shoes can sometimes forget to be mindful. Abhyanga treatment is specifically made for that. With our lives being so stressful and living in an environment that is constantly exposed to pollution, there are toxins built up under the skin leading to acne and inflammation as well as larger issues.

Use Neeta Naturals Eladi Oil or Canna Beauty Relief for Abhyanga. For an effective massage, first warm the oil. Apply first to the forehead, then the scalp, cheeks, jawline, neck, jawline and earlobes, body (sarvanga abhyanga), and finally the feet (pad abhyanga). Use the palms for a gentle massage, not the fingertips. These oils can help expel toxins and reduce joint pain, fatigue and dryness.

Shiroabhyangam or Shirodhara

Shiro means head while Dhara means flow, and it is a form of Ayurveda therapy in which you use warm Ayurvedic oils according to your dosha. The treatment allows your immune system to feel deep relaxation, and it treats with headache, insomnia, premature hair greying and even slows down hair loss. You will find yourself able to concentrate on wedding planning much more effectively after doing this bridal treatment. This beauty treatment is said to improve vata dosha (energy pattern in the body). It is followed by a shoulder massage that loosens tight joints. The steady dhara (flow) of oil is poured from left to right constantly for 35-45 minutes to relieve stress and leave you feeling relaxed and rejuvenated.

Herbal Compress Massage

Also known as Kizzi or Potli massage, your body will just love it as it relaxes you to the core. Hot round muslin bags are placed on the skin to reduce swelling and pain or inflammation encouraging blood circulation. These Potli bags are filled with dried herbs like neem or ashwagandha powder depending on your prakriti of Vata, Pitta and Kapha. It relieves tightness from the muscles and reduces stress to help detox the body. Once warmed, the bags produce heat and are placed on specific areas of the body. Warm showers are recommended after this massage in order to feel refreshed.

Herbal Steam bath/ Swedena

Ayurvedic steam bath is different from what we see in the west, where a sauna is more frequently an option.

Swedana is an ancient Ayurvedic treatment that usually follows an Abhyanga treatment. In Ayurvedic medicine, the term ‘Swedana’ means sweating. This treatment is used to relieve the excess doshas or toxins from the body helping one to establish a state of balance and promote general health and well being.

Swedana is a panchkarma therapy wherein a person sits inside a box keeping their head out. This box contains a mixture of herbs and medicinal leaves. The person sits in the steam box that is filled with herb-infused steam for about ten to thirty minutes. The herbs are added to the steam therapy according to the individual’s state of imbalance. This therapy helps to drive the herbal oil deeper into the layers of the person’s skin.

About the Author

Neeta Singh, born and raised in India. Founder/ CEO of Ayurvedic Skincare Neeta Naturals is Certified Ayurveda Expert specializes in Beauty therapy and panchkarma practice. MS in Business Neeta Singh is certified Yoga teacher and Reiki master. Neeta’s work has been published in many yoga and wellness magazines including yoga journal and spirituality and health.

founder of Neeta Naturals

Ayurveda coach and Beauty Therapist

perfect wedding day

stress of wedding planning

Ayurveda therapies

post-wedding depression

Ayurveda offers Panchkarma treatments

anxiety

stress

Ayurvedic skin treatments

facepacks treatments

Ayurvedic treatments

healing oils to massages

Herbal Lepam

Body Wrap

Sanskrit term

licorice root powder

turmeric and grain powder

radiating skin complexion inside out for both men and women

Neeta Naturals offers powder masks

Guava Bliss

Ubtan

Abhyanga

healthy glowing ailments free skin

ancient treatment

lymph fluid

skin allergies

insomnia

Abhyanga treatment

Neeta Naturals Eladi Oil or Canna Beauty Relief

Shiroabhyangam or Shirodhara

Herbal Compress Massage

ashwagandha powder

prakriti of Vata

Pitta and Kapha

detox the body

Herbal Steam bath

Swedana is an ancient Ayurvedic treatment

panchkarma therapy

certified Yoga teacher

Reiki master

yoga and wellness magazines

yoga journal magazines

spirituality and health magazines