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Ayurvedic Insight
May 2007
In This Issue
- Women's Reproductive Health
- Ayurvedic Recipe: Creamy Garlic Salad Dressing
- Upcoming Events
Women's Reproductive Health
According to Ayurveda, during the reproductive age of life, the paramount part of a woman's well-being and health is her menstrual cycle. Our ambitious society generally does not easily allow women to properly care for themselves during their menstrual cycle. Many women view menstruation as an annoyance or even a "curse" instead of what Ayurveda views as an unique opportunity for monthly cleansing.
In some traditions, it is believed that woman's monthly cycle corresponds with the phases of the moon. Just as the moon rules the ebb and flow of the oceans, so too does it effect the hormones in a woman's body with a cyclic rise and fall of hormones; ovulation at the full moon and menses at the new moon. A woman's "moon cycle" is a time to let go of the old and commune with the divine feminine energy.
Disturbances in the menstrual cycle can manifest differently depending on which of the three doshas, vata, pitta or kapha, is aggravated. Vata-type imbalances present with more pain typically in the lower back and bloating through the abdomen. Flow can be very light and duration is short. A pitta imbalance can have more inflammation, tendency toward breast tenderness and irritation of the bladder. Flow can be moderate to profuse. Generally mood disorders and irritability associated with PMS are due to pitta provocation. In kapha-type disturbances there is congestion and bloating due to water retention. The flow is heavy and there is a feeling of lethargy in the body. Though Ayurvedic treatment is tailored to an individual's constitution and doshic imbalance, there are some general guidelines that can be followed to help anyone bring about a balanced and healthy flow each month.
Diet
Two main dietary related causes of imbalance within a woman's menstrual cycle are a diet that is excessive in alcohol, meat, caffeine, salt and/or sugar, and weak digestion. Making good food choices and strengthening digestion can help to alleviate symptoms and facilitate the body's natural cleansing action.
- Limit salt, sugar and junk foods.
- Eliminate alcohol, tobacco and caffeine.
- Choose fresh organic vegetables, fruits and grains.
- Sip ginger tea throughout your monthly cycle to help strengthen digestion.
Lifestyle
Try these helpful lifestyle tips:
- Minimize or postpone travel and sex.
- Get sufficient rest. Try to cancel activities for the first few days of flow.
- Reduce exercise. Take a short walk in nature or on the grass to reconnect with the earth.
- Practice gentle yoga in supported poses.
- Avoid cooking.
- Use pads instead of tampons as to not disrupt the downward flow.
Herbs
Shatavari is one of the most valuable herbs to balance the female reproductive system. It is a rejuvenating herb that cools the body and strengthens and nourishes the tissues. Traditionally used to balance the production of female hormones, Shatavari may be translated as "100 spouses," implying its ability to increase fertility and vitality. This herb:
- maintains a healthy reproductive system
- soothes inflammations
- supports healthy libido
- supports digestion and immunity
Women's Support is a special formulation containing Shatavari, Guduchi, Vidari along with many other balancing and tonifying herbs for the female reproductive system. It rejuvenates and energizes the system, building the body's strength and stamina against debilitating factors such as disease, poor nutrition and aging. This cleansing formula removes excess pitta from the system and relieves congestion of the blood and abdominal area. Soothing to the nerves and tissues, it calms mental agitations and muscular cramping experienced before and during menstruation.
If constipation is experienced during the monthly cycle, include Triphala. It has a mild laxative effect along with supporting elimination, detoxification, and tonification of the gastro-intestinal tract.
Breast Balm is topical formulation which can help to maintain healthy and firm breast tissue.
Yoga
Insufficient exercise can lead to stagnation within the body, while too much exercise can result in the elimination of menstruation altogether. Though it is best to practice yoga at times of the month when you are not menstruating, certain supported poses are gentle enough to relax into during menstruation. Supported Bound Angle or Butterfly can help to relieve lower back pain during menstruation and is especially nourishing to the female reproductive organs, relieving tension and increasing blood flow through the hips and pelvis. Supported Child's Pose helps to revitalize the glandular system and also relieves tension through the reproductive organs.
For more information on yoga for vata, pitta and kapha please visit http://banyanbotanicals.com/yoga/
Meditation
Emotions of grief, fear, anger and shame can contribute to imbalance within the natural flow of menstruation. Meditating for one to thirty minutes each day can help to transform negative emotions and soothe the mind. During meditation, rein thoughts in, be more internal, relax down through the pelvis, and simply allow the mind to rest as you watch the breath. Meditation can help break negative thought patterns, imparting mental clarity, positivity and can even help to regulate your monthly cycle.
Pranayama
This three-part breath helps to alleviate anxiety and tension that can tend to build up before the menses. The exercise helps to lengthen the exhalation, which in turn lengthens the inhalation.
- Lie in Corpse Pose or a rest position on the floor comfortably supported by blankets.
- You may choose to have a bolster under the knees.
- Consciously relax the body, feeling the body release into the ground.
- Begin by taking a normal breath in and then divide your exhalation into three equal parts, pausing very briefly between each part:
Inhalation
exhale - pause
exhale - pause
exhale - pause
inhalation
- One or two normal breaths in and out, then repeat from the beginning.
- Continue for ten cycles and then relax completely and notice the effects of your practice.
Chanting is a significant and mysterious practice. It is the highest nectar, a tonic that fully nourishes our inner being.
-Swami Muktananda
Ayurvedic Recipe: Creamy Garlic Salad Dressing
1 1/2 T. sesame tahini
1 1/2 T. fresh lemon juice
1-2 cloves of garlic, minced
2-4 T. water
2-3 t. toasted sesame oil
1/8 t. freshly ground pepper
These ingredients can be simply stirred together or blended in a blender. Serve. This is quite good over a simple salad of butter crunch lettuce, spinach and avocado chunks.
Recipe reprinted with permission from The Ayurvedic Cookbook by Amadea Morningstar, Lotus Press, P.O. Box 325, Twin Lakes, WI 53181.(c)1995 All Rights Reserved.
Upcoming Events
- Celebrate Peace concert with Snatam Kaur with Guruganesha and Manish Vyas, May 11th, 8pm at Rudramandir in Berkeley, CA. For more information email Tickets@Rudramandir.com or call 510.496.6047.
- Samavesha Yoga Immersion - Authentic Practices from the Tantrik Perspective, a comprehensive 108-hour immersion program, May 16 - August 8, 2007 at Rudramandir in Berkely, CA. For more information visit http://www.SamaveshaYoga.com or call 510.486.8700.
- Pharmacy of Flowers with David Crow, May 26 & 27, 2007 at Sacred Space Yoga Sanctuary in Berkeley, CA. For information and registration visit http://Rudramandir.com or call 510.486.8700.
- Yoga of Recovery Retreat, combining Ayurveda and yoga with 12-step recovery tools, June 24-30, 2007 in Val Morin, Quebec, Canada and July 8-13, 2007 in the Catskills, NY. For more information please visit http://www.yogaofrecovery.com/
The information provided in this newsletter is not intended as a substitute for medical advice, but only to apprise the reader of basic Ayurvedic lifestyle information. The advice of a qualified health professional is recommended before making changes in diet or exercise routines.
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