Ayurvedic Insight
Issue #14, November 2002
In this Issue
“The trees say ‘yes’ to every season. When spring
comes, they say “yes” and flower. When summer comes, they
say ‘yes’ and become dry and thirsty. When fall comes,
they say ‘yes’ and are ready to drop their leaves. To
say ‘yes’ means to surrender to every thought, feeling,
emotion. It means to let go and letting go is a journey toward the
heart.”
-- Dr. Vasant Lad, from ASP notes, Winter 2001
Natural Ways to Enhance Immunity During Cold and Flu
Season
By Melissa A. Sfida
Ayurveda is the science of life, and as such it has studied how the
life-span of living things, especially human beings, can be increased.
Through the application of its wisdom we can restore, maintain and
enhance our functioning. The goal of Ayurveda, in this and every season,
is balance, which is experienced as well-being and longevity.
Ayurveda is not a system of healing in which everyone does the same
practices. In fact, rarely are two programs exactly alike. Ayurveda
sees each person as an individual with a different internal balance
of energy called one’s constitution. It focuses on the physiology
of the individual and attempts to make it perfect. This is the essence
of natural healing.
The ultimate goal of Ayurveda is to assist us in attaining and maintaining
perfect health so that our minds and bodies eventually disallow disease
without intervention. For most mortals, this is a lofty goal, and
even if we are disciplined and brave enough to strive for it, the
assistance of herbs, diet advice and lifestyle tips is most helpful
along the way to its attainment.
To achieve or restore balance, Ayurvedic medicine suggests that we
focus on the body rather than the disease. When devising a treatment
plan our individual state of health, rather than a generic disease,
is most heavily considered.
So, for example, rather than recommending that one receives a cold
or flu shot, which is actually a dose of the invader into a previously
healthy body, Ayurvedic practitioners are likely to suggest that you
take natural preventative measures such as formulated herbs, yoga
postures, proper diet and lifestyle regimens, massage and breathing
techniques. This enhances your natural resistance (known as OJAS)
and discourages unwanted bacteria, viruses and other predators from
manifesting into common seasonal afflictions like colds, flu, fever,
congestion, muscle soreness, etc.
While it is recommended that you solicit the advice of an Ayurvedic
practitioner, there are some simple steps that you can follow to help
avoid becoming sick this fall and early winter season. Here are just
a few:
- If you enjoy hiking, the allure of deciduous trees as they proudly
boast their final display of bright Autumn hues can be quite difficult
to resist. So, as you brave the chilled air to enjoy the fall foliage,
please take proper precautions to stay protected from the seasonal
temperatures. Be sure to cover your head and hands and don’t
forget to bring a thermos filled with warm herbal tea (cumin-coriander-fennel
is ideal) if you take an extended trek.
- It is common to move into a heavy and more grounding diet at this
time of year, one that is rich in root vegetables and hearty soups
and stews. This is a healthy diet option, but may cause digestion
and elimination to be impaired. If you are having trouble with constipation
or gas, consider herbal formulas like Triphala and Hingvastak. Triphala
promotes regularity while Hingvastak is beneficial for healthy digestion.
- Limit stressful activities. If you are habitually subjected to
stress, consider daily use of herbal adaptogens, like Ashwagandha.
This class of herbs is known for possessing “universal defense
actions” that increase all-around resistance and strengthen
the entire body’s defense mechanism.
- When under stress, choose light, well-cooked food and warm liquids;
being sure to eat slowly and consciously.
- If you habitually juggle too many tasks, this usually results in
depletion of natural energy. This commonly contributes to cravings
and overuse of coffee, tea, chocolate, cola, nicotine and other stimulants.
Observe your patterns and try to make room in your day for healthier
alternatives like deep breaths, relaxation and rest. Over time, this
can significantly improve your immunity while simultaneously reducing
your dependency on stimulants.
- Never underestimate the power of daily self-massage. Take some
time every day to treat yourself to a heated oil massage. It takes
just minutes, but is an effective way to combat physical and mental
stress, decrease the effects of aging and improve overall wellness.
Our website and new catalog have specific instructions for the application
of warm oil to your skin.
- Meditate. Spending five minutes a day in meditation 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.
- Enjoy a daily dose of Chyavanprash. This herbal jam is a rich source
of anti-oxidants that nourishes, strengthens and provides energy and
vitality.
- Practice Surya Namaskara, the sun salutation, or other warming
yoga routines. Plough, elevated lotus, yoga mudra, headstand and locust
are some postures that you may want to consider adding to your routine.
- Do not skimp on sleep. Getting adequate sleep can make you better
equipped to deal with the demands of stressful times and keep your
immunity strong. If you are having trouble sleeping, you may want
to consider Tranquil Mind, which promotes sound, restful sleep without
creating dullness or lethargy. A warm cup of spiced milk (you can
try cinnamon, nutmeg, cardamom) may also do the trick.
These are just a few of the many things that you can do to give your
immunity a natural boost. If you are familiar with the Ayurvedic tenet
of “like increases like,” using it to guide you through
the season is an ideal way to achieve perfect health.
Here’s an example of putting this tenet into practice: because
both vata and the fall season share the qualities of coldness, lightness,
mobility and roughness, vata is the dosha most likely to become imbalanced
during the fall and vata conditions such as dry, cracking joints;
constipation; fear and anxiety; lack of direction; and muscle and
joint pain are more common. To foster greater balance, indulge in
activities, foods and herbs that provide opposite qualities. If possible,
avoid dry climates and foods, prolonged fasting, insufficient food
intake, flying, rough foods such as dry toast or most beans, too much
movement, high altitude, raw vegetables, leftovers, dry uncooked foods,
and exposure to wind. These simple measures will help to keep you
in balance throughout the season. For more specifics, you can visit
the "balancing vata" page on our website at http://www.banyanbotanicals.com/constitutions/balancing_vata.html.
November is an ideal time to strive to attain balance because the
approaching seasonal transition into winter is typically a more challenging
time for maintaining health. If you achieve balance now, chances are
you will be strong enough to resist illness throughout the winter
as well.
I hope this finds you happily and healthfully enjoying the richness
and abundance of the harvest season while looking forward to playing
in the snows of winter.
Recipe: Kitchari, Split Mung Beans and Rice
This preparation is ideal for those with poor digestion or assimilation
because it is easy to digest and also assists in elimination.
Ingredients:
- 2 cups Indian basmati rice
- 1 cup split mung beans
- 8-12 cups water
- 2 TBS ghee
- 1 tsp. ground cumin
- 1 scant tsp. ground coriander seed
- 1/4 -1/2 tsp. turmeric powder
- 1-2 tsp. powdered ginger
- Pinch of salt or powdered kelp
- Pinch asafetida (hing) powder
Wash the beans and rice and soak them separately in an excess of
water for at least an hour. Then discard the soak water, mix the beans
and rice together and rinse them with fresh water.
Heat gently 2 TBS of ghee. While heating, add the cumin, coriander,
turmeric and hing. Saute these spices lightly in the ghee until they
are just browned but before they blacken. Add the mung beans and rice,
stirring vigorously for about a minute so that some of the spices
will be absorbed. Then add water, ginger, cardamom and salt or kelp,
bring to a slow boil, cover, and cook until the individual grains
are completely soft. Serve with yogurt for vata types and extra ghee
for pitta people. Kapha individuals should use more spices and less
water. This amount will serve five or six people.
Recipe reprinted with permission from Prakriti by Dr. Robert E.
Svoboda
Prana: Surya Namaskara, The Sun Salutation
* This column is usually reserved for yoga and pranayama questions
and answers with Chitra Giauque, certified yoga instructor. This month,
we are using the space to explain one of the most important practices
in any yoga routine, especially in the colder months. We hope you
enjoy the column and look forward to our interview with Chitra next
month.*
The Sun Salutation
The crest jewel of exercises is the Sun Salutation (Surya Namaskara),
sequence of Yogic postures performed with rhythmic breathing. Each
posture invigorates the subtle and physical body. The breathing helps
tie the two bodies together. The Sun Salutation is balancing and harmonizing.
It is simultaneously a meditation and an exercise that brings balance
to the body and controls and conditions the mind. It is a salute to
the sun, the source of our life, and as such, also possesses a spiritual
aspect.
While it may seem simple, it is crucial to perform it with focus
and rhythmic breath. So, we suggest that you begin with just three
rounds and gradually build your practice. Here’s how:
Stand quietly with your palms together and inhale and exhale slowly.
Bring your palms apart as you inhale slowly, stretching your arms
and head back. With your arms open and your palms facing upwards,
arch easily backwards.
Exhale slowly, keeping your head between your arms and slowly bend
forward from your waist, keeping your knees straight as you go down.
Relax your head, neck, shoulders and arms. Touch the floor with your
hands if you can.
Bend both knees and place your palms flat on either side of your
feet. Stretch your left leg back keeping your left knee and toe on
the floor. Inhale slowly as you stretch your chin upwards.
Bring your feet parallel to each other and raise your hips up into
a jack-knife position, forming a triangle with your chin locked to
your chest. Retain the breath.
Move your feet back and lower yourself until your toes, knees, chest
and forehead – but not your abdomen – are touching the
floor. Exhale slowly as you lower yourself.
Inhale slowly as you easily arch back your spine with your chin up,
hips and toes on the floor and elbows slightly bent.
Exhale slowly as you raise your hips into a jack-knife position,
again forming a triangle. Keep your heels to the floor with your chin
locked on your chest.
Inhale slowly as you bring your left leg up between both hands. Keep
your right knee on the floor and your palms flat with your chin up.
Exhale slowly as you bring both feet together, knees straight, bending
forward from the hips. Relax your neck, head, and arms.
Slowly raise up, inhaling as you stretch your hands outwards and
then upwards, arching back your arms and head with the palms upward.
Exhale slowly while bringing your palms together and closing your
eyes.
Then repeat the entire sequence, but this time move your right leg
back prior to the jack-knife position, and bring it forward first
when coming out of the second jack-knife.
Exhale slowly while bringing your palms together and closing your
eyes.
Carefully observe the different changes in your body: the increase
of your heat, your breath, your heartbeat.
In the beginning, hold each of the postures for three seconds. Once
you become more familiar with the sequence, each posture will flow
smoothly into the next. If you have a history of high blood pressure
or heart trouble, please consult your physician prior to doing this
exercise.
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