Contents · 2019. 11. 19. · kapha and vata are present then Agni no longer provides internal...

Contents -

Intelligent Design: Dosha’s .......................................................................................................................... 3

Metabolic Map: Agni .................................................................................................................................... 4

A Dynamite Winter Diet .............................................................................................................................. 5

Wondrous Winter Routines ........................................................................................................................ 7

Enjoyable Winter Exercise...................................................................................................................... 8

Variation’s for Vata ....................................................................................................................................... 9

Diet ............................................................................................................................................................ 9

Lifestyle ................................................................................................................................................... 10

Adaptations for Pitta ................................................................................................................................. 11

Diet .......................................................................................................................................................... 11

Lifestyle .................................................................................................................................................. 12

Changes for Kapha ...................................................................................................................................... 13

Diet .......................................................................................................................................................... 13

Lifestyle ................................................................................................................................................... 14

Seven Secrets for Winter Wellness .......................................................................................................... 15

1. Stay Warm ........................................................................................................................................... 16

2. Cure a Cold. ......................................................................................................................................... 16

3. Keep your sinuses clear ....................................................................................................................... 17

4. Energy Levels ....................................................................................................................................... 18

5. Your Mood .......................................................................................................................................... 18

6. Your Weight ........................................................................................................................................ 19

7. Sleep .................................................................................................................................................... 19

Conclusion ................................................................................................................................................... 20

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Winter Guide Thousands of years ago the people of this planet lived in a way that was intimately intertwined with the natural world. These people and their spiritual leaders understood that the forces of nature and their distinct rhythms affect the cycles of human life. Alignment and attunement with nature on the outside is equally as important as alignment within. The inner seasons are composed of three distinct principles called vata, the energy of movement; pitta, the energy of digestion or metabolism; and kapha, the energy of lubrication and structure. In order to maintain health you must live in harmony with these natural cycles inside and outside. While we can’t control the exterior weather and sometimes our internal seasons lead us astray you can control what you eat, how you exercise and your daily habits which will create harmony and health.

Do you love winter? I do, but I can think of many people who have an extreme aversion to the cold winter nights. As each of us is unique there is no one size fits all approach to ensure health. Our internal seasons are individual and Ayurveda provides the perfect framework for determining variations that meet your distinct needs. That being said in our busy day to day we can all benefit from slowing down a little bit and going dormant for the winter. For most of us a full on hibernation is not an option. So this guide offers some suggestions for redirecting your energies to bring as much rest, calm and peace as is possible into your daily rhythms. Be careful however as too much of good thing in the form of hibernation can lead to depression, stagnation and lack of motivation.

Intelligent Design: Dosha’s Your individual nature will interact with the environment in some predictable and not so predictable ways. By looking at common qualities of the seasons in North America we have a window into how your unique nature may be affected. Since before humans walked the earth all manner of creatures have developed strategies to adapt to the cold, heavy qualities of winter. As Ayurveda has intelligently reduced medicine down to a it’s elemental parts and the qualities of each of those elements we can use this understanding to shed light on the common complaints that arise during the winter.

Think of what makes winter what it is. Close your eyes for a moment and think of the feel of the air and listen to the words that come to mind. Write them down. These are the qualities of winter. Ayurveda has a language that groups multiple concepts and qualities into succinct categories called Dosha’s. As many qualities are most often found with other similar qualities these dosha’s give us a way to describe multiple qualities at once. For example the Kapha dosha includes qualities of heaviness, moisture, dullness, stillness and cold. See any similarities to this list and


the list you made about winter? The Vata dosha includes qualities like dry, hard, cold, changeable and rough (any similarities’ there?). Let’s hope so, as Ayurveda views winter as a season where the qualities that make up Kapha and Vata predominate. Now that we understand the environmental influences that we are subject to during the Winter months we will explore the many ways in which we can reduce Kapha and Vata from coming indoors inside our body and create an inner landscape that supports a balanced amount of Kapha and Vata. Once again I will mention that we are all different so the specific amount of these Dosha’s that provides us with delight and invigoration will be different for everyone so try the recommendations below and see if they work for you.

Metabolic Map: Agni In order to understand how our body responds to the winter weather we must learn about the Ayurvedic concept of Agni. Agni is the center of all metabolic activities in the body and it is housed within the digestive tract. Whenever there are decreases in body temperature then the metabolic pattern established by Agni is the cause. This is why the doctor will often take your temperature.

When the Dosha’s are in excess they will influence the metabolic functions of Agni and this is where all disease arises. Kapha disturbs the agni much like wet wood on a fire creatimg a thick coating on the tongue, sleepiness after eating and nausea. Pitta disturbs the agni creating excessive hunger, burning pain and frequent loose stools. Vata blows like the wind and can create excess pitta or smolders like kapha. The extremes of Vata creates food sensitivities, irregular appetite and irregular bowel movements. Over time as these digestive imbalances affect our metabolic function and lead to an accumulation of toxins called ama. That is when winter loses its appeal. The cold, dark days can incrementally wear away at our inner reserves and leave us with some of the following symptoms:

• Runny nose • Sluggish bowel movements • Obesity or a few extra pounds • Feeling unmotivated or sluggish to rise in the morning • It is the Holidays but be observant of over sentimentality • Feeling more complacent or stubborn than usual • “Emotional overeating” beyond what is common • Excessive nervousness or anxiety • Dry or chapped lips and skin • A feeling of overwhelm or a spacey, scattered feeling • Worry, depression or excess thinking


In order to stop these symptoms the body responds to cold weather by constricting the skin pores and superficial connective tissue to prevent heat loss. This redirection of heat away from the hands and feet and into the core will ignite the Agni found in the stomach and lead to a stronger appetite. As this is the natural process during the winter if an unnatural process brought about by the cold qualities of kapha and vata are present then Agni no longer provides internal warmth and will lead you susceptible to the symptoms above.

A Dynamite Winter Diet Your body is an amazing and intelligent organism equipped with all that it needs to survive the short days and the cold nights. As the body’s increase the digestive fire the body will require more calories to maintain adequate heat to stay healthy. Foods that are traditionally more nutrient dense are eaten during the winter months because they store well, but they do take a stronger digestive fire to break down. For most of us the foods that we favor during this time are usually the right type, but we must be conscious to not overdo. The overall principles that we focus on are eating warm, well-spiced foods and drinking hot beverages. This means that cold, fried, sweet and frozen foods are out of the picture over the holidays. Do your best with this.

The following foods predominate in sweet, sour, salty, pungent and bitter tastes which balance vata and kapha.

Fruits to Favor

Vegetables to Favor

Huckleberry Dates Oranges Apricots Figs Papaya Blackberry Grapefruit Peaches Blueberry Lemons Prunes (soaked) Raspberry Limes Tangerines Cherries Mangos Persimmons

Asparagus Cauliflower Okra Beets Garlic Mustard Greens Broccoli Green Beans Rutabaga Carrots Greens (cooked) Spinach (cooked) Chilies Mushrooms Winter Squash Parsnip Leeks & Onions Turnips


Grains to Favor

Legumes to Favor

Nuts & Seeds to Favor (soak for 8 hours before eating)

Dairy to Favor (Organic)

Animal Products to Favor (Free range or wild)

Oils to Favor (Organic, extra virgin)

Amaranth Millet Rice, Brown Barley Oats Rye Buckwheat Quinoa Cannehua Teff Rice, Basmati Sourdough

Lentils, Brown Mung Beans Red Beans Lentils, Red Navy Beans Tur Dal Miso Tempeh Pinto Beans

Almonds Pecans Pistachios Brazil Nuts Hemp Seeds Walnuts Cashews Chia seeds Pumpkin Seeds Hazelnuts Flax seeds Sunflower Seeds

Goat Butter Soft Goat Cheeses Goat’s Milk (not cold)

Eggs Turkey Buffalo Wild cold water fish- salmon, sardines, smelt, herring Rabbit Venison

Almond Oil Ghee Safflower Oil Palm Kernel Oil Mustard Oil Sesame Oil Avocado Oil Olive Oil Sunflower Oil


Sweeteners

Spices to Favor (All spices are good for Winter) Dried ginger Cinnamon Clove Black pepper

Coriander seeds Cumin seeds Fennel seeds Garlic

Cayenne Chili peppers

Wondrous Winter Routines

Although the heaviness and dullness of winter can be extremely grounding and allow you to get much needed rest they can also start sinking you too low. If this happens it will be important to find ways to lighten up and develop a sharp sense of motivation. This is the benefit of the holiday gatherings and gift giving; to counteract the gray fog of loneliness and melancholy that may arise. Before you get too busy establish frequent opportunities to engage in meaningful relationships and spend time socializing. If you have a tendency to overdo then make sure to bring some moderation into your attainment of this recommendation. You may need to balance social obligations with time alone in order to keep your gas tank full.

With the additional social engagements it is important to create and maintain a predictable routine in order to maintain balance. This will ensure that socializing does not compromise your health. Examples of predicable routines are consistent bedtimes, rising times and meal times. This will help to inspire you to be the first one to leave the party and to not eat at times that don’t agree with you. Although we can’t manage everything setting clear guidelines for yourself will help you stay healthy. Remember that most rules are made to be broken so sometimes you will need to make a conscious choice to let loose and go with the flow. Health is dynamic and when you are having a great time with friends that can fill you up more than a good night of sleep. As the winter sluggishness may be at its worst in the morning you can incorporate some of the morning routines mentioned below in order clear away the clutter and leave you feeling invigorated.

• Brush your teeth • Scrape your tongue • Swish warm sesame oil in your mouth • Warm sesame oil massage • Hot shower to rinse off any excess oil • Drink 1-2 cups of warm water shortly after waking up

Stevia


• Administer a few drops of nasya oil to the nasal passages (described later) • Cover your ears, neck, and head with a scarf or hat when outside • Do an invigorating yoga practice or take a walk before work • Reflect, pray, contemplate or meditate. • Spend time with your loved ones • Read inspiring literature

Enjoyable Winter Exercise Snow sports aren’t for everyone and spending cold days outside may leave your more exhausted than refreshed. So although it is important to spend time daily doing physical activity in order to support physical and mental health you must find the type of exercise that works best for you. This can be tricky as you will need to differentiate between whether you have a vata or kapha imbalance or constitution as they require very different approaches. Both of these dosha’s are are inherently cold and so their levels may rise, but the way in which that cold manifests is different for each. The cold of Vata manifests as a feeling of overwhelm and the need to rush. If you feel this way then slow things down with a gentle and strengthening exercise routine such as yoga, hiking or cross country skiing. On the other hand Kapha will leave you feeling sluggish and lethargic. If you wake up this way then choose more vigorous forms of exercise like running, snowshoeing or cycling. As mentioned earlier the qualities of the night: dark, still, silent, are similar to those of winter and so it can be helpful to break out of the winter rut by exercising between 6-10am.

Each dosha has specific locations that are associated with it. During the winter months these locations may be compromised because of the cold weather. The kapha dosha rules over the low back, lungs, stomach, mouth and joints. In terms of our yoga practice it is the stimulation of the back and lungs that can provide benefit. The vata dosha does not govern locations so much as movements in the body. If we are hibernating correctly as nature inspires us to do in the winter then we will have lots of downward moving energy. If however we are unable to live in harmony with nature then we may have more upward and outward moving energy. The normal recommendations for a yoga practice during the winter would be to enhance the upward and outward energy that is lacking. This however must come either from a firm foundation of downward moving energy or from an excess of downward moving energy. You will know that you are grounded and rooted if you are having regular bowel movements and your legs feel awake and strong. If this is not the case then focus your practice on standing and balancing postures held for long periods of time to wake up the body. Once the legs awaken then you can start to do more vinyasa style practices to open the lungs and upper back. If your practice leaves you feeling spaced out and uprooted it is an indication that you still need to work on rooting before you spend time doing more vigorous or stimulating postures.


Variation’s for Vata Diet Unless there is too much ama (toxins) from a lack of agni, it is rare that your thin frame and active mind will suffer from the heavy, slow and damp aspects brought about by winter weather. If you do have ama then avoid dairy, starchy vegetables and grains. You can still encourage consumptions of well-spiced and cooked vegetables and grains and beans with at least 2 Tablespoons of organic cold pressed oils or ghee. Avoid stimulants like coffee and sugar, but make sure that you are emotionally nourished by your food by drinking warm beverages and having baked fruit. If you don’t have ama you will want to focus on countering the dryness that is more prone to disturb vata this winter by using the following recipes.

Winter Tea for Vata

• 1 tsp fennel seeds • ½ tsp diced fresh ginger root • ½ tsp cinnamon stick pieces • ¼ tsp licorice root pieces

Instructions • Place the herbs in a thermos • Pour boiling water into the thermos • Let cool and sip during the day • Reuse the herbs by refilling the thermos with boiling water

Watch the video!

Winter Churna for Vata

• 6 Tablespoons (Tbls.) Fennel Powder • 3 Tbls Marjoram • 3 Tbls. Thyme • 1 Tbls. Licorice powder • Optional: Juice from half a lemon

Instructions


http://youtu.be/umtuguw-A9o

• Mix all dry ingredients well. • Store in airtight container such as a glass jar. • Use 1-2 tsp by sautéing in oil sprinkling food. • Add lemon when appropriate

Both the spice blend and the tea recipe are specifically designed to help augment the dryness of winter and keep vata from accumulating in excess. These are simple techniques to stay balanced if you are experiencing the effects of vata.

Lifestyle If you are a vata individual or find yourself suffering from an overactive mind, dry skin or bloating then it may be time to bring more balance to your life. Besides the cold winter is a great time for vata because the short days stop them from overdoing. As usual vata’s are encouraged to limit their spontaneity and find routines and structure that promote the restoration that is achieved over the winter months. In order to access a deep sense of restoration spend more time in the winter being mindful. This may include affirmations, visualizations, meditation or yoga.

Winter Meditation for Vata

1. To begin the meditation sit or lie in a comfortable position with your body fully supported by a chair or the floor. Make sure you are in a quiet place and close your eyes. Take a few deep breaths:

2. Bring your attention to the soles of your feet. Focus on the arches of the feet and the toes. Feel the grounded, rooted feeling in the feet as if you feet were the base of a mountain. Begin to climb that mountain with your mind as you move up through the calves, knees, thighs, buttocks and hips. Feeling the supported, protected and calm that the mountain provides. You have made it to the top of the mountain. Feel the mountain below you.

3. On the top of the mountain is a hot spring within and around your belly. Feel the warm water bathing your internal organs and allow the steam from the water to rise as your attention moves through your spinal column to the top of your shoulders and down your arms into your fingers. Feel the warm water bathing the entire torso.

4. Above the hot springs shines the sun. Feel the warmth of the sun melting away tension in your neck. The sunlight rises into your head onto your forehead and scalp.

5. Take all the time you need to progressively relax from the soles of the feet to the crown of the head. After you finish moving through the body scan for any places that need to be returned to and allow the elements to integrate them into this sense of softness and release. When you feel complete slowly bring your attention back to the present.


Yoga for Vata

The exact poses that you choose to balance vata during the winter season will have less impact than your overall approach. Take time between postures to reconnect with your breath and your awareness in order to move more mindfully. Focus on the little things like the position of the hands and the movement of the feet and encourage them to feel graceful and dance like. Postures that encourage finding stillness within like horse, goat and most squats are great for vata types in the Winter and they also encourage heat which will counterbalance the cold of the winter months.

Adaptations for Pitta Diet Winter is the best time of year for those of you who have type A personalities and cast iron stomachs. This is because the cold, still and damp days create the serenity needed to balance out the intensity and penetrating nature of pitta. You may identify with pitta or you may find that you have too much internal heat in the form of a pitta imbalance. Either way the winter is the perfect time to clear out any excess heat that may be pulling you off track. Although you are probably used to eating just about everything the winter is the perfect time to simplify your diet and encourage the use of spices such as turmeric, cardamom and fennel. Except on rare occasions steer clear of rich and sour foods like heavy cream, hard cheeses, grapefruit and tomatoes. Opt instead for simpler foods like vegetable soups and smoked salmon with kale. Where the heavy quality of winter is the perfect antidote for vata’s lightness, the cold of winter cools the flames of pitta when they are in excess. Use the recipes below to keep pitta balanced this winter.

Winter Tea for Pitta

• 1 teaspoon Coriander seeds • 1 teaspoon dried peppermint • ½ teaspoon Cardamom seeds • ½ teaspoon Licorice root pieces

Instructions 1. Place the herbs in a thermos 2. Pour boiling water into the thermos 3. Let cool and sip during the day


4. Reuse the herbs by refilling the thermos with boiling water

Watch the video!

Winter Churna for Pitta

• 6 Tablespoons (Tbls.) Fennel seed powder • 3 Tbls. Cardamom seed powder • 10 threads of Saffron or Safflower • Optional: 1 Tbls. Vanilla Extract

Instructions • Mix all dry ingredients well. • Store in airtight container such as a glass jar. • Use 1-2 tsp by sautéing in oil sprinkling food. • Add vanilla when appropriate

Lifestyle Winter is the perfect time to soften the edges of your intense focus and to let in more fun and recreation. You may not have the option to slow down, but choose activities and projects that allow you to connect with others and get into the holiday spirit by giving your time not you’re your expertise. This will leave you feeling warm in a different way than the intensity and goal achievement that you are used to. These softer edges may create a routine that is slightly less productive in tangible ways, but that will provide long term benefits to the right brain aspects of your life such as your relationships.

Yoga for Pitta

When pitta dominates your physiology it loves to be in control and so a yoga practice that is driven by a sincere willingness to understand yourself will provide the surrender necessary to fully let go to what is. You may want to start your practice with a prostration by placing your forehead on the floor as a physical act of letting the mind quiet and giving space for a deeper level of intelligence. Your approach to the various poses that you bring to your practice is child-like and full of curiosity. Be careful as you may find yourself moving into a more analytical practice which will not support tending of the fires of Pitta. As you move through your practice pay special attention to the ribcage and solar plexus region as these areas are the key to keeping Pitta balanced in the body. You can be vigorous in your practice as long as the heat doesn’t rise to your head and your face doesn’t get flushed.



Winter Meditation for Pitta

1. To begin the meditation sit or lie in a comfortable position with your body fully supported by a chair or the floor. Make sure you are in a quiet place and close your eyes. Take a few deep breaths.

2. Bring your attention to the soles of your feet. Focus on the arches of the feet and the toes. Feel the receptive, peaceful feeling in the feet as if your feet were covered in ferns in a magical forest. Begin to trace your awareness up a large and ancient tree as you move up through the calves, knees, thighs, buttocks and hips. Feeling the compassion and love that the tree feels for the forest. You have made it to the tip top of the largest tree in the forest. Feel its devotion below you.

3. On the top of the tree your belly is immersed in a thick cloud of warm rain. Feel the soft cushion of the clouds embracing your internal organs and rise through the clouds as your attention moves through your spinal column to the top of your shoulders and down your arms into your fingers. Feel the torso and arms taking on the softness of the clouds.

4. Above the cloud shines the moon and the stars. Feel the cool light of the celestial bodies smoothing away tension in your neck, jaw and face. Their light rises into your head onto your forehead and scalp.


Changes for Kapha Diet It is likely that kapha individuals or those with a kapha imbalance are the most adversely affected by the winter months. The cold, wet and heavy nature of the atmosphere makes it that much harder to stay motivated when the days mirror your internal state. That is why foods that will help clear out the clutter and keep you invigorated can be of benefit. As our body is focused on insulating itself against the winter you may also want to consider doing a cleanse in the fall to stop the accumulation of kapha before it starts. The foods that provide the most benefit to you this time of year are colorful and warm foods that remind you of the summer months. Avoid sweets or heavier foods, but if you do eat them have them before 2pm so your body has plenty of time to digest before bedtime. You may even want to consider skipping dinner and limit your meals to 2-3 times a day in order to maintain the lightness that will help you stay motivated and engaged with all those around you. Favor veggies, grains and beans and limit your intake of


meats and dairy. If you eat meat favor braised poultry and fish as they are lighter than red meat. Find easy recipes and keep healthy food around so that you don’t find yourself binging on snacks. Most traditional holiday foods will aggravate kapha and lead to feeling tired and overweight so incorporate warming spices or use the churna below to balance out the effect of these foods.

Winter Tea for Kapha

• 1 teaspoon fresh Ginger root cut into small pieces • ½ teaspoon Tulsi (holy basil) leaves • ½ teaspoon whole cloves or powder • ¼ teaspoon Stevia leaf

Instructions 1. Place the herbs in a thermos 2. Pour boiling water into the thermos 3. Let cool and sip during the day 4. Reuse the herbs by refilling the thermos with boiling water

Watch the video!

Winter Churna for Kapha

• 1 Tbl. Ginger powder • 1 Tbl. Turmeric • 1 tsp Cinnamon • 1 tsp. Allspice • ½ tsp. Cayenne Pepper

Instructions • Mix all dry ingredients well. • Store in airtight container such as a glass jar. • Use 1-2 tsp by sautéing in oil sprinkling food.

Lifestyle If Kapha is high in your physiology you will have the tendency to withdraw. As this is exacerbated in the winter you will have to find ways to get social as you are more likely to be



motivated when others depend on you than you would be otherwise. This means joining groups where you get a chance to laugh and adapt. Maybe an improv comedy group or a ballroom dance class is in your future. Find where you have time in your schedule to be active and don’t chicken out. Again doing this with a buddy will help keep you accountable and ensure that you stay the course and don’t get sidetracked by the couch.

Yoga for Kapha

Again the types of postures you use are less important than the overall approach that you take. An increase in kapha requires a lot of stimulation and invigoration to get things moving, but be careful as it can be overdone. Keep in mind that winter is a time for reflection and hibernation and so exercise can be used to sharpen the mind and invite clarity. This means that while the body is working hard generating heat in your yoga practice the mind stays still and focused instead of getting caught up with the fast paced movement. If you find that the mind wanders as you practice yoga it is time to slow it down and focus on the breath so that you can keep your awareness and know when to backtrack.

Winter Meditation for Kapha

1. To begin the meditation sit or lie in a comfortable position with your body fully supported by a chair or the floor. Make sure you are in a quiet place and close your eyes. Take a few deep breaths.

2. Bring your attention to the soles of your feet. Focus on the arches of the feet and the toes. Feel the spacious, infinite feeling in the feet as if you feet were the wind across an open field. Feel the currents of wind moving up through the calves, knees, thighs, buttocks and hips as the wind ascends towards the ski. Feel the formless and eternal wisdom of the wind as you reach the vast expanse of the blue sky.

3. Feel the sky envelop your belly as its blueness expands ever onward across the horizon. Feel its spaciousness broaden across your internal organs and rise along your spinal column to the top of your shoulders and down your arms into your fingers. Feel the torso and arms taking on the formless nature of the sky.

4. In the center of the sky shines the sun. Feel the light of the sun expanding through your neck, jaw and face. It’s light rising into your head and onto your forehead and scalp.


Seven Secrets for Winter Wellness


1. Stay Warm As the quality of cold will increase both kapha and vata within the body it can lead to any of the imbalances that we are trying to avoid during the winter months. In addition to all the obvious warm clothes like hats and scarves it can also be useful to wear leg warmers. This is because it is our extremities that get cold first. Take an old pair of wool socks and cut out the toe. This has a dual effect of keeping your lower legs warm and also bringing attention to the shins. The legs are like the fire logs that the heat of the rest of the body is built upon. By keeping the shins warm you will maintain a temperature equilibrium that serves you. Another way to stay warm is to make arm warmers. If you have an old sweater you can cut off the sleeves and cut a thumb hole and wear the arm warmer under your normal cloths. It won’t keep your hands as warm as gloves might, but it will help the blood that travels to the hands stay warm.

2. Cure a Cold. Colds are considered an invasion of pathogens that challenge the body’s mechanisms of resistance and immunity into overdrive. Western, Chinese and Ayurvedic medicine call these external invaders by different names but their approaches are all the same. Treatment involves four steps

1. Using warming and stimulating herbs to bring heat to the periphery. 1-3 days 2. If the invader go deeper then cooling and acrid herbs are used to release the periphery. 3-

6 days 3. Herbs to inhibit replication. 6-9 days 4. Cooling herbs to remove toxicity and purify the system by removing toxins in the form of

ama and stabilizing the digestive fire, 9 days and beyond

Stage One: Warming and stimulating herbs ignite agni (metabolic capacity) and are called dipana’s because they cook the invaders. These botanicals include traditional spices and Ayurvedic herbs such as ginger, garlic, cinnamon, pippali and tulsi. A simple remedy can be to make a large pot of ginger tea using fresh ginger and drink 4-5 cups a day. Take a bath with ½ cup of ginger powder and 1 cup of Epsom salts. If you have sensitive skin use less ginger powder. Ginger is the universal digestive and will help to ignite the agni.

Stage Two: If the of warming herbs do not drive out the invader by promoting sweating and improving digestion then you may experience mild chills and a sore throat. In order to drive the pathogen out use cooling herbs like burdock, peppermint and hibiscus.

Stage Three: After improving it is important to take immunomodulating herbs that will inhibit the replication of the invader as its number start to dwindle. Herbs that effectively do this are


classified as antiviral or antibacterial. Antivirals are Spilanthes, Lomatium and Bayberry. Antibacterials are Neem, Bhringaraj and Kalmegh.

Stage Four: Hopefully you don’t get to this stage as it is characterized by dry and irritated mucus membranes leading to swollen lymph glands, sore throat and yellow green mucus. If you do then use the antibacterials mentioned above in addition to Manjishta and Kutki in order to drive the toxins from the system and restore digestion.

During the entire process the diet can be augmented in order to speed up recovery by avoiding dairy, meat cold foods, cold drinks and flour. Eat simple foods like chicken rice soup or rice with ginger and salt. Eating this way will reduce the buildup of vata and kapha that have led to congestion, runny nose, poor digestion, and loss of appetite. Good luck and get well soon!

3. Keep your sinuses clear The mucous membranes that line the inside of our nostrils and sinus are warm, moist and clean. In the winter the cold outdoor temperatures, forced air heating systems and poor filtering of indoor air can lead the natural equilibrium of these membranes to become compromised. In order to improve the air quality of the air you breath it can be useful to use a humidifier or an essential oil diffuser. Make sure that your air filters are clean and open the windows when the weather outdoors is bearable. This will help to protect your sinus passages from dry particulate laden air.

In addition to this you can also use two Ayurvedic procedures for purifying and healing the sinuses. These are neti and nasya. In order to do neti start with a cleaned and disinfected neti pot (I use a porcelain neti pot and clean it with hot water and soap after every use). Fill it with warm (not to hot!) water and about 1/4 teaspoon of salt, if it tastes like tears it is usually the right amount. Angle and bend the head slightly to the side so the water pours into the nostril that is higher than other one that the fluid is running out of. Breathe through your mouth and allow the water to gently flow in one nostril and out the other passively. When complete you can let the nostril drain and then do the other side. DO NOT BLOW YOUR NOSE! You can swallow any mucus down the back of your throat and spit it out, but at no time blow out of your nostrils. When this is complete do nasya oil by placing three to five drops of medicated oil into your nostril. You can also use your pinky finger to apply this.

You can also do nasya without doing neti prior in order to relieve irritation in the sinus’s and stop sneezing. Lie on your back, face up, with a pillow under your shoulders and your head tilted back, so your nostrils are facing the ceiling. You can also do this standing by tilting your head upwards so the nostrils face the sky. Use a dropper bottle to put 3 to 5 drops of sesame oil or medicated oil like Anuthailam in each nostril and gently sniff the oil upward into the nose. Stay lying down for a minute or longer so that the oil goes into the sinus cavities and not down your throat. You can do nasya up to five times a day. The sinus cavity behind the nose it contiguous


with the opening of the ear and so you may want to consider dropping a few drops of oil in your ears as well and then distributing it with a Q-tip.

4. Energy Levels As your bodies depend on light for energy the low levels of sunlight we receive will leave you feeling more tired. Remember this is not only psychological, but is related to the production of sleep hormones like melatonin that are secreted in response to darkness making you feel fatigued. Because of this it is important to get your highest octane tasks done when there is light out and to go to bed early. If you are not getting adequate sleep then you may want to take a short break or a nap. There is nothing wrong with you as it is natural to feel more tired during the shorter days. A short 20-30 second pause in the afternoon with your eyes closed, taking deep breaths, will give your body a chance to recharge. If you have more time consider taking a cat nap of about 20 minutes in order to fill up your tank. It is unlikely that you will need the cat nap if you are able to get adequate rest at night. Another way to boost your energy levels is to spend at least 20 minutes a day outdoors. Walking or other types of outdoor exercise will help to awaken your heart and increase your wakefulness. This boost has far reaching benefits for such a small investment of time. Getting adequate exercise can also help you get better sleep at night and lead to reduced stress and anxiety overall.

5. Your Mood Many of us have experienced the winter blues from lack of light. It is estimated that up to 20% of the American population may feel down during these months because of the low levels of light effect on serotonin. Although this is a natural phenomenon it can be helpful to take some steps to keep yourself feeling upbeat. Part of the reason that we crave more protein and complex carbohydrates in the winter is because they help to increase the levels of serotonin. In addition to more nutrient dense foods you may want to consider light therapy. This is the fast track to a better mood and although you don’t need to get a tan it will boost your Vitamin D levels. If you are not getting your light at a tanning salon choose a light for your home that has at least 10,000 lux. Another strategy would be to take a walk in the middle of the day for 30 minutes or sit by a window to receive the light. The effects of light therapy are cumulative so make a commitment to be consistent with whatever strategy you choose.

It sounds trite but our moods are just a matter of habit. By writing down what makes you happy and what you are grateful for you will be able to retrain your mind to be able to think about what is truly important. You will no longer major in minor stuff and will automatically think of the positive through this simple mind training exercise. Hopefully writing this down will inspire you to try something new like a cooking class, book club or salsa dancing. Gratitude often creates inspiration for something new.


As a poor mood is created in the same way that colds and flues arise, from an overabundance of ama clogging up the system it can be useful to take steps to remove foods that may be gumming up the works. Cold, heavy, fried and rich foods are all culprits. Another primary to remove the clutter is to exercise. When we exercise well-being promoting endorphins wash away the inner debris. Exercise until you just get the glistening of sweat on your forehead for the best results.

6. Your Weight If you gain weight over the holidays you are not alone. Not only does less daylight contribute to this there are all the holiday festivities with tempting treats that can leave you with a few extra pounds by the new year. If you are ready to make a lasting change this year and stop the cycle of holiday weight accumulation then here are some simple steps.

Plan ahead. Make sure that you have adequate and appropriate winter clothing that allows you to feel comfortable outdoors. If your hats and scarves are not within easy reach then you are more likely to hop in the car then walk a few blocks to do an extra errand or take a brief jaunt out of the house. As was mentioned earlier exercise and movement are the primary ways to break through kapha

Find ways to make your social time waist line friendly by choosing activities that promote exercise. For example, instead of going out for a meal, go for a walk with a friend. Instead of shopping online go downtown and incorporate shopping into a walk. Or find a buddy to go to a class with. You are creative and when you set your mind to it you find many ways to stay active.

What you weigh will also depend on how and what you eat. With a plethora of holiday gatherings it can be challenging to have clear limits around portion control. One way to improve how you eat is to follow the one plate rule. At any holiday gathering fill one plate with food and that is all (yes this includes snacks and desert). You may create a mountain of food on one plate, but it is the insidious effect of nonstop grazing that will add pounds. Also eat fresh food in the form of fruits and vegetables. They provide the nutrients and vitamins that your body needs to function without putting on the pounds.

7. Sleep When it is cold and gray outside it is natural to want to spend time indoors, but this can lead to boredom and possibly depression. Find activities outside of the house that you enjoy and make a commitment to do them when you are feeling bored or find yourself spending too much time inside. Take a brisk walk on a break from work or join a Nordic ski club and do winter sports. When you get out of your boredom zone for even five minutes it will fend off the negative feelings that can lead to emotional eating and act as an appetite suppressant. Overeating will


leave you feeling groggy in the morning and unmotivated. Breaking the cycle of boredom will help you sleep.

Family Foot Rubs. Remember how relaxing it was the last time you got a massage and they rubbed your feet? That is because tension in the feet is transferred to the rest of the body every time that you take a step. Rub your feet or get a loved one to trade foot rubs with you. It can be useful to use a massage oil like jojoba or sesame oil as most of us have dry feet. The act of rubbing the feet will help drain the mental energy from the head and allow for deeper sleep. If you are doing this before bed then put on some old socks so that the oil doesn’t get on your sheets.

Hot Water Bottle Heaven. Hot Water Bottles are not just for cramps. The warmth provided by a hot water bottle allows you to melt into dream time. Get rid of your electric blanket and tuck your hot water bottle into a nice cover so that it feels soft and inviting on your belly or back and you drift into a restful sleep.

Conclusion As you are unique the precise strategies that work for you will be deeply personal. Give these a try and see if you can improve your overall quality of life this winter. Remember stopping something that doesn’t work is not failure it is an important recognition and a step toward growth and helps you to be your best.


Date post:	21-Jan-2021
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Contents · 2019. 11. 19. · kapha and vata are present then Agni no longer provides internal...

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