Ayurvedic Insight

Issue #12, September 2002

In this Issue

” Food, sleep and non-celibacy properly indulged, support the body constantly just like the house is supported by the pillars.”

–Ashtanga Hrdayam, one of three great ancient Ayurvedic texts

Simple Steps To Reduce Stress And Achieve Balance

Last month we talked about the age-old emphasis in Ayurveda, on adopting a daily routine as a way of maintaining or achieving optimum health. Current literature on stress supports that structure and stability are effective ways of reducing the toll that stress can take on our bodies and minds.

In his book, Prakriti, Dr. Robert Svoboda writes, “Stress or rather improper reaction to stress, can cause diseases such as angina pectoris and asthma, and can worsen pre-existent disease. Scientific studies have shown that stress can increase blood cholesterol and stomach acid, and can aggravate cancer, viral infections, and rheumatoid arthritis. Stress is known to impair the immune system’s ability to respond to invasion, thus permitting alien beings like viruses and cancerous cells to proliferate. When the nervous system is stimulated by the emotions that result from the stress, it may even encourage the alien cells to spread.”

Stress occurs every time you have to adapt to a new situation. Every time your environment – your physical, mental, emotional, social and spiritual surroundings – changes, you must change along with it and develop a new equilibrium. Your resilience, which is your capacity to roll with the punches and snap back to normal, after even the lowest of blows, is your immunity. As stress increases, strain on your immune system grows. When the strain becomes too great – your immune protection fails and you are likely to develop an illness.

All constitutional weaknesses are strongly influenced by time (seasons, time of day, stages of life). Vata-caused problems, for example, are likely to worsen during any change of weather, since vata is aggravated by change. Whatever the variety and timing of your stress, your reaction to it is determined by your constitution, and depends on how your genes instruct you to react. Your reaction is fundamentally due to the weakness of your immunity.

At the junction of the seasons it is both crucial to reduce the amount of stress we are enduring and a time to focus on strengthening our immunity. If we cannot find a way to alleviate stress, it is necessary to make efforts to ameliorate its impact on us. We can do this by getting plenty of sleep, enjoying a proper diet, practicing a rejuvenating form of yoga, taking herbal formulas, making time for meditation, and by establishing a regular routine.

Here are some simple steps:

  • While it seems impossible to forget to breathe, many of us unintentionally hold our breath when we are stressed. So remember to take deep breaths throughout the day, especially when feeling overwhelmed. Inhale through your nose and allow the breath to go all the way to your belly before you exhale.
  • Create a practical routine. Be sure to set appropriate and realistic times for meals, rest, and exercise so that you will actually stick to your routine.
  • Do not rush through activities of the day. Take your time and enjoy what you can.
  • When under stress, choose light, well-cooked food and warm liquids; be sure to eat slowly and consciously. Try to sit still while you are taking meals, and to do nothing but eat while you are eating. For optimal digestion, it is best to avoid talking on the phone, working, standing, and driving while you are eating.
  • Never underestimate the power of daily self-massage. Take some time everyday to treat yourself to a heated oil massage. It takes just minutes, but the stress-reducing benefits can last throughout the entire day. This is a way to combat physical and mental stress.
  • Make time to enjoy a warm bath with your favorite fragrance oil. Amber and Tulsi are heating, which is good for vata, and their scents make them delightful additions to a standard bath.
  • Do not skimp on sleep. During stressful times, our bodies need extra time to rest and renew. Getting adequate sleep can make you better equipped to deal with the demands of stressful times and keep your immunity strong.
  • Meditate. Spending five minutes a day is better than none at all. So, if you can, spend some time sitting quietly. Ideal times to sit are either when you first wake up or just before bed. Or if this is unrealistic, perhaps you can take a short meditative walk, or simply close your office door and sit quietly for five minutes, undisturbed.

If you would like specific information on yoga postures and breathing techniques, please read our interview column, “Prana,” with certified yoga instructor Chitra Giauque. For herbal recommendations, please see the article below, by Dr. John Douillard. For dietary recommendations, please visit our homepage, www.banyanbotanicals.com and select the appropriate topic from our pull-down menu. Have a healthy, happy fall.

Some of the above article was taken from Dr. Robert Svoboda’s classic book “Prakriti: Your Ayurvedic Constitution.” Dr. Svoboda is the first Westerner ever to obtain a degree in Ayurveda. He travels extensively, lecturing and conducting workshops on the subject. In addition to “Prakriti,” Dr. Svoboda is the author of several books and articles on Ayurveda.

Ayurvedic Herbs That Reduce Stress

By Dr. John Douillard

In an article published on Dr. John Douillard’s website, www.lifespa.com, Dr. Douillard suggests that Ayurvedic herbs can help one to maintain robust health, especially during seasonal transitions.

According to Dr. Douillard, Ayurveda has many adaptogenic herbs in its pharmacopoeia that normalize numerous physiological functions, improve vitality and enhance the body’s ability to adapt to stress and heal itself. These herbs can be used to help cope with stressful situations, compromised immunity and as prevention against the physiologic woes of stress itself. Although adaptogenic herbs are similar in concept, each herb is unique and should be chosen with care. The following descriptions will help identify the right adaptogen for you.

ASHWAGANDHA

English Name: WINTER CHERRY

Botanical Name: Withania somnifera

Common Name: Ashwagandha, Indian Ginseng

Botany: Ashwagandha is a small evergreen shrub that grows to 1.5 meters tall. It is found in dry areas of India and as far west as Israel. It is now grown organically, in the U.S.

History: One translation of the word Ashwagandha is “the sweat of a horse” indicating that one who takes it would have the strength and sexual vitality of a horse. It is a well-known adaptogen that tones and normalizes bodily functions and renders the body more resistant to stress.

Chemistry: The established active constituent is a number of steroidal lactones that are together called withanolides. Many studies have demonstrated the adaptogenic properties of ashwagandha. In one study, ashwagandha showed increased physical endurance, it prevented the depletion of Vitamin C and cortisol while under stress and ashwagandha outperformed ginseng, a proven adaptogen, in improving mental acuity, reaction time and physical performance with healthy individuals.

Ayurveda: Balances vata and kapha. It is bitter and astringent and increases ojas (immunity).

Indications: General Debility, Depression,
Chronic Fatigue, Anxiety, Depressed Immunity, Sexual Debility, Infertility, Memory Loss, Breathing Difficulties, Hormonal Imbalances.

Note: Ashwagandha is most easily digested when taken with ginger, warm milk, meals, honey or hot water.

SHILAJIT

Botanical Name: Asphaltum, Bitumen

Common Name: Mineral Pitch

Botany: Shilajit means “something which has won over rocks”. It is a rock exudate that is called a “Panacea” in Charaka Samhita, one of the most respected Ayurvedic texts.

Ayurveda: It is hot, bitter and reduces kapha, mostly, but is beneficial for vata and pitta as well.

Benefits: It is an adaptogen or rasayana (rejuvenative). It is called “Yogavahi,” which means it strengthens and enhances all other herbs and processes in the body. It is used in immune disorders, Chronic Fatigue Syndrome, urinary tract disorders (contraindicated in kidney stones), to support memory, to reduce tumors, in nervous disorders and to help with sexual dysfunction. It is a known free radical scavenger, anti-stress agent, and powerful adaptogen.

Chemistry: Although the process is not fully understood, it is believed that the porous fulvic and humic acids in Shilajit carry herbal compounds deeply into the tissues of the body. These porous carrying cavities also hook toxins and escort them out of the body. This process is rare and is known a “Yogavahi” or as a bio-availablity enhancer.

Studies have shown shilajit to have positive adaptogenic properties on improving memory, and handling stress and inflammations. It has shown to dramatically lower recovery time in muscle, bone and nerve injuries along with powerful immuno-modulating or immune-stimulating properties.

TURMERIC

Botanical Name: Curcuma longa

Common Name: Haridra

Botany: The rhizome of this tall, stemless perennial is rich in yellow-orange curcuminoids and turmerins. The curcuminoids are powerful antioxidants as well as lipid peroxide (cholesterol causing agents) inhibitors. They are liver protectants and anti-inflammatory. Turmerin has been shown to have DNA protectant properties, anti-oxidant and anti-mutagenic properties.

History: Turmeric was used as a panacea in Ayurvedic medicine. It was used externally for cuts, bruises, sprains and skin care. It was also used internally as an antibiotic, liver protectant, digestive aid and as an anti-inflammatory.

Actions: Anti-inflammatory, antioxidant, anticancer, anti-hepatotoxic, anti-cholesteremic, alterative, vulnerary, antibacterial.

Note: Turmeric is both an adaptogen as well a bio-protectant. Its primary role is to protect many systems of the body from the degenerative effects of stress and to elicit a powerful healing and preventative effect.

CHYAVANPRASH

One focus of ayurvedic medicine is “rasayana” which basically entails the use of combinations of herbs and minerals specifically designed for rejuvenation, enhancing immunity and physiological balance along with a host of other adaptogenic properties. Chyavanprash is one of the most respected of ayurvedic rasayanas.

Indications: It is a powerful free radical scavenger and adaptogen. Taken regularly it builds immunity, good digestive power, and keeps the mind and lungs clear. It has also been beneficial in stress, anxiety and depression.

Main Ingredient: Amalaki, Emblica officinalis. The common name is Indian Gooseberry. Amla is a fruit of a citrus tree. Each fruit contains more than 3000 mg. of vitamin C that is complete and bio-available. Amla is one of the most powerful rejuvenative herbs in Ayurveda.

Note: The honey and sugar found in chyavanprash act as “anupan” or carriers of the herbs deeply into the tissues. The sweet tastes are assimilated quickly into the bloodstream and penetrate cell walls carrying active constituents of the chyavanprash.

References

1. Karnick,C.R., Indian Medicine, 3(2,3):1-5, April-July, 1991

2. Jaiswal AK and Bhattacharya SK (1992): Effects of Shilijit on memory, anxiety and brain monoamines in rats, Ind. J. Pharmocol. 24, 12-17.

3.Bhaumik, S. Chattopadhyay S. and Ghoshal, S. (1993) : Effects of shilijit on mouse peritoneal macrophages. Phytotherapy Res. Vol. 7, 425-427.

4. Goel R.K., Banerjee R.S. and Acharya SB (1990): Anti ulcergenic and antiinflammatory studies with shilijit, J Ethnopharmacol. 29, 95-103.

5.Hussain MS and Chandrasekhara N. Influence of curcumin and capsicin on cholesterol gallstone induction in hamsters. Nutritional Research 13:349-357, 1993.

6. Srinivas L and Shalini VK. Turmerin induced reduction in urinary mutagens. Fd. Chem. Toxic 29:699-706,1991.

7. Narayana, D.B.A., Dabur Research Foundation on Chyavanprash. Sahibabad, India

John Douillard, D.C. is an Ayurvedic physician, trained in India. He is the author of “Body, Mind and Sport – an Ayurvedic Approach to Health and Fitness.” Currently he owns the LifeSpa, an Ayurvedic Panchakarma center in Boulder, Colorado. You can reach him via www.lifespa.com

“The treatments of increased vata are: internal and external oleation, sweating, mild purificatory therapies; ingestion of foods which are of sweet, sour and salty tastes; taking a warm oil bath or herbally medicated bath; massaging the body; enema therapy with oil (when there isn’t toxicity) or infused with proper herbs; engaging in comfortable activities… “

–Ashtanga Hrdayam, one of three great ancient Ayurvedic texts

Balanced By Banyan Botanicals has been created in response to the numerous calls and emails we have received from clients who have achieved greater health through the use of our products and services. We proudly pass these true stories along to you – hoping to inspire you on your journey toward improved health and ever-increasing happiness.

Balanced By Banyan Botanicals

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Recipe: Sweet Potato Halva (Serves 2-3)

2 ½ cups sweet potato, grated (about 2 large sweet potatoes)

  • 2 cups whole or soy milk
  • ½ cup raisins
  • ½ cup blanched almonds or almonds and pecans
  • 4 tablespoons ghee
  • 1 teaspoon ground cardamom
  • 15 to 20 threads of saffron

Preheat the oven to 400 degrees.

Grind the nuts in a blender into a fine powder. Wash and grate the sweet potato. Saute the sweet potato in 2 tablespoons of ghee, just enough to coat it. Stir in the milk and raisins.

Lightly grease an 8×8 inch baking pan or iron skillet and transfer the mixture to it. Cover and bake for 40 to 55 minutes or until all the milk is absorbed. If you need to, uncover the halva in the last 10 minutes of baking to allow the milk to dry. When all the milk is absorbed, stir in the rest of the ghee, nutmeal, cardamom, and saffron. Press back into a flattened shape. Add sweetener (such as brown rice syrup) if desired. Cut in small pieces and serve.

Comment: This delectable Indian dessert can also be made with
butternut or buttercup squash or pumpkin in place of sweet potato. Rich in vitamins and entirely delicious.

Recipe reprinted with permission from The Ayurvedic Cookbook by Amadea Morningstar with Urmila Desai, Lotus Press, P.O. Box 325, Twin Lakes, WI 53181. ©1990 All Rights Reserved.

Prana

A Monthly Interview With Certified Yoga Instructor, Chitra Giauque

AI: I thought today we could talk about using yoga as a way to ease us into the instability that often accompanies the change of seasons.

Chitra: O.k., let’s first talk about what seasonal change means from an Ayurvedic perspective.

It may not be common for most to acknowledge that the five great elements do not just exist outside of us; they also exist within us. And as I’ve said before, Ayurveda is really a system of balancing our own internal environment (bodies, minds and spirits) with our external environment (weather, friends, homes, etc.)

AI: So, would you say that when our external environments are changing, like during a seasonal change or a big move or relationship change, balancing our internal environment is crucial to maintaining our health and immunity?

Chitra: Exactly. So, when the seasons change, it is a very important time to maintain a regular practice.

AI: And in Ayurveda, “season” includes all sorts of time cycles. For example, isn’t it true that vata also predominates the pre-dawn and late afternoon hours, the “time” of old age and autumn and early winter?

Chitra: Correct, each dosha is comprised primarily of two of the great elements and less of the other three elements. Because of these compositions, each dosha predominates a certain season. Vata is mainly comprised of ether and air – and you notice that we tend to have a lot of wind in the fall season, its season of predomination. Similarly pitta, comprised mostly of fire and water, governs summer; and kapha is mostly made up of water and earth, so kapha predominates the late winter and early spring – when it’s moist and cool.

AI: O.k., that nails our external environment, but what about our internal atmosphere?

Chitra: Within all of us those five elements exist in a unique ratio, which is what gives us our constitution, or “prakriti.” What we’re born with reflects the state of balance we want to go back to – at that level each individual finds balance. We understand our imbalance by tuning into our current state, called “vikriti,” and by comparing where we are with where our natural state is, we can determine what needs to be brought back into balance.

AI: So, in dealing with the change of seasons, we need to consider our constitution, our current state, and the predominating dosha in our external environment?

Chitra: Right. Before our practice, we should think about where we are as well as what external influences are coming in. So, at this time, we are moving into the vata predominant season of fall and most of us will need to pacify vata.

Fall is a time of dispersing energy – this energy (experienced as wind in most areas of the country) readily agitates our minds and can easily dishevel us. These are vata-type symptoms. So, we want to subdue that energy and bring it back into the core – and that will be reflected by a state of balance in the mind. In my experience, following Ayurvedic guidelines and postures is the way that we can achieve that balance.

Vata naturally disperses, like when we see the wind blowing the leaves off of the trees. This can be depleting because it is so dispersing, but at the same time it is a highly creative time. Perhaps because we are swept clean, we really feel alive, it disrupts our routine and we begin seeing with a new perspective. We all feel enlivened. School begins for many people; there is a fresh start at work. What we want to do is channel that energy and give it support so it can express creatively without taking us into a place of exhaustion or confusion, which are symptoms of vata in the nervous system.

AI: O.k., so which postures are best in the midst of instability?

Chitra: Poses that are helpful are those that create grounding. Poses that bring energy from the periphery to the core – with a sense of balance, well-being and equanimity so that we move forward calmly and creatively.

Also, poses that root us from the pelvis down through the legs into the earth, like some standing poses. The pelvis plays a role in governing downward movement. It connects us to the earth element so we don’t get too expansive or airy.

AI: Can you tell us some specific poses?

Chitra: Triangle is a very stable pose. The feet are firmly grounded into the earth and from that foundation we can focus on grounding through the legs and pelvis down into the earth – we feel a sense of solidity and grounding. We extend that up through the spine, open the heart and extend the arms – which I always feel symbolizes what we give in life- being open. We can experience what we want to strengthen as far as what we give and receive rather than merely being afraid that we are giving or taking too much. Ayurveda and yoga truly invite us to create a harmony between those poles.

Parsvottanasana is another. Again, this pose gives us that connection into the earth and it is also a forward bend which is good for resting the nervous system and bringing the energy back into the core.

Other poses that are good for reducing vata include child’s pose – especially if we feel over-stimulated. It is a very nurturing posture, a kapha quality, so it’s naturally pacifying for vata-types. It often creates a feeling of having a container of being enclosed and comfortable. It nourishes our nervous system and brings us back into a place where we feel balanced and harmonized.

Seated forward bends are also great, because they pressurize the fold between the legs and pelvis and can bring a lot of circulation into the pelvic bowl. The pelvis is the seat of vata, and since it affects that area, this too can help us ground.

Another pose is viparita karani mudra (legs up on the wall). I have talked about this pose before, and I bring it up again because it is the most powerful pose for balancing the five subtypes of vata in the body; it is actually considered a mudra.

AI: Having the legs up the wall could be a perfect way to end a vata-reducing practice?

Chitra: Right. And another thing for people to remember is that Ayurveda is based on nature and how it remains in balance moment by moment. It is very easy to understand if we think of it this way. Like, if the weather is cold and dispersing, those qualities are there in our environment, making us susceptible to things like: dry, chapped lips and skin as well as cold extremities. So, how can we prevent that – well, by providing ourselves with postures, foods, techniques that naturally oppose those qualities.

AI: And what about breathing exercises?

Chitra: Well, where are you on the planet? That’s the first question.

If you are in a place like Albuquerque, NM, where we are, it’s still warm, but we feel a cooling in the morning and evenings… we are getting some rain and the leaves are beginning to descend. We really don’t want to do exercises that increase the heat too much just yet. We don’t want to do shitali anymore, because that is a cooling breath. We may want to focus on alternate nostril breathing. Let’s do something that will balance all five elements and three doshas and that’s precisely what alternate nostril breathing will do.

For people with vata symptoms in the mind, like sleeplessness or anxiety, ujjayi breath can be very calming and slightly warming in that way, but not ultra heating like bhastrika or kapila bati. It is soothing and nurturing.

Next month we can go more in depth with this – we can talk about how this may differ for people with extreme pitta or kapha constitutions.

For each constitution it is approached a little bit
differently. That’s the beauty of Ayurveda. We can begin to self-reference. Day by day we can figure out the proper food to nourish us. We begin to cue into the intelligence of the body and then there are no rules.

Chitra is a certified breema bodyworker and private therapeutic yoga instructor based in Albuquerque, NM. She is on staff at the Ayurvedic Institute and New Mexico Sports and Wellness. If you are interested in a private session, Chitra can be reached at 505.323.8023.

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