One of the central principles of Ayurveda is that no two people are alike, and no two people have exactly the same nutritional demands. There is no "one-size-fits-all" Ayurvedic diet because of this. The optimum diet is determined by a person's constitution, sometimes referred to as their "dosha type" or "mind-body type", according to Ayurveda. Vata, Pitta, and Kapha are the three types of doshas.
The doshas are mind-body forces that control all aspects of how our bodies operate, including how our bodies seem, how powerful our digestion is, and how our thoughts and words flow.
Eat Unprocessed and Whole Foods
The Ayurvedic diet states that increasing prana is the best way to raise ojas, the source of life force in the body. Foods that are rich in prana come directly from the earth. Their prana is the result of the fusion of the energies of the sun, the water, and the earth. One of the whole foods you can include is almonds. Ayurveda holds almonds in high regard for their nutritional value and ability to balance vata. When used in food preparation, almonds are well known as a rejuvenator, tonic, and nourishing nutraceutical product (functional food). It was also mentioned in many compound medicinal formulations with pharmacological effects in the ancient Indian medical systems. Almonds may be beneficial for prameha conditions. Ayurveda classifies obesity, prediabetes, diabetes mellitus, and metabolic syndrome as clinical disorders that together make up the Prameha syndrome. Almonds may be consumed to treat diabetes complications like weakness and frailty.
Make Dinner Your Lightest Meal and Lunch the Heaviest
Your digestive fire is at its peak at midday when the sun is at its highest point in the sky. As a result, according to Ayurveda, you should eat your biggest meal of the day at midday, when your inner fire is blazing and you are more likely to be able to digest and assimilate food. Eat a lighter, well-prepared supper at least three hours prior to going to bed, and aim to get to bed at or before 10:00 p.m. Eating a large, filling meal late at night might tax your body as it goes through its night-time "rest and repair" cycles.
Follow the 70-30 Rule
In our families, we have been taught to finish everything on our plate, but according to Ayurvedic wisdom, one should only eat until you are satisfied. That would be about enough when you start to burp! Be careful not to overeat or consume meager portions that leave you feeling hungry and unsatisfied. Always consume between 70 percent and 8 percent of your appetite to allow the food to mix properly and continue to be digested. The 70-30 rule, which states that 70 percent of your stomach should be filled and 30 percent should be empty, should always be followed. (Dr. Nitika Kohli, Ayurveda Expert)
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Winter is here and with temperature dipping every single day, it is getting harder for people to manage bone and joint pain. This increased joint pain during winter is due to the increased inflammation in one or more joints. It is also because there is less supply of blood to the peripheral regions in the body due to which one's joints become stiff, causing pain in the joints and bones.
Joint pains are especially common in the winter season, making life difficult especially for arthritis patients. Not tackling them effectively could have a detrimental effect on your daily productivity and overall well-being. Here's what you can do to avoid excessive pain in the joints.
Joint pains are common in the winter season, as the cold weather can reduce blood circulation to fingers and toes which could worsen joint pains. Muscles also become tighter at lower temperatures resulting in stiffness and pain. Besides, people tend to stay indoors during winter which could mean limited exposure to sunlight and may result in Vitamin D deficiency.
Here are a few tips to deal with bone and joint pain in winter:
Drink plenty of water to stay hydrated and reduce inflammation and further reduce the friction between joint surfaces
Keep yourself warm in winter clothing, home heating, and other necessities
Regular exercise will help keep your joints supple and maintain flexibility. It could also help with the lubrication of the joints and improve blood flow
Enough exposure to the sun (Vitamin D) will help in building and improving the bones
A balanced diet with a rich amount of Vitamin D, and Vitamin C, Omega 3 fatty acids, ginger, soya bean, fatty fish, green vegetables, nuts and seeds, plenty of water, and other collagen supplements will be helpful in joint and bone care during the winter season
Regular movements in the body will promote flexibility in your joints
People who are overweight have more chances of getting arthritis. One should maintain his/her weight in order to keep their knees healthy (Dr Harish Ghoota, Additional Director-Orthopedics, Fortis Escorts Hospital)
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Winters in India are not the same throughout the country. While the northern parts do have colder winters, the south is usually more tropical and does not see extreme temperature variations. Nowadays, this situation is changing; the extreme climate change that has been gripping the globe has not left the country untouched. On one hand, the winter has become colder, foggier, and more polluted in the northern parts whereas the south is experiencing drastic temperature variations with colder nights and comparatively warmer days. This unbalanced climate outside has led to many health problems in the population. A few such issues are frequent colds, coughs,s, and chest congestion that affect the respiratory system.
These are more common in small babies and school-going children as they have weaker immunity. The symptoms may include a blocked nose, running nose, cough with or without expulsion of sputum, sore throat, hoarseness of voice, wheezing, rhonchi sounds while breathing, chest congestion, and sometimes sinus headaches. The general relief mantra is keeping warm and taking hot potency medicines. Minor cases of cold and related respiratory problems can be effectively managed at home, but if the symptoms are severe consulting a doctor is always advisable.
Gargling repeatedly with hot water added with salt, turmeric, or Triphala Choorna is very beneficial in case of throat pain and hoarseness of voice.
In babies below six months of age, medication is not really advised but the medicines can be given through breast milk by medicating the mother who in most cases may also be suffering from the same symptoms.
A really effective herb that can help in improving immunity, digestion, and intelligence in babies and one that can be given even to newborns is Vacha (Vach)/ Sweet Flag (Acorus calamus). A very small quantity of this dried herb is rubbed on a rough surface and the paste can be given with a little amount of ghee.
Dry ginger is also a very effective herb in cases of cold and congestion. It can be used as an ingredient in masala tea, boiled with drinking water, or chewed in small quantities by both children and adults.
Another very important plant for cold, fever and chest congestion in both children and adults is the Parnayavani (Sanskrit)/ Panikoorka (Malayalam)/ Karpooravalli (Tamil)/ Doddapatre (Kannada)/ Pathar Choor (Hindi)/ Indian borage/Mexican mint. The leaves of this plant are slightly warmed and crushed to extract their juice. This juice can be given along with honey. The leaves can also be used in drinking water.
Tulasi is also a very handy solution for this set of symptoms. Water boiled with Tulasi reduces fever, cold, and congestion and improves immunity. Tulasi leaves can also be eaten directly after washing them.
Trikatu is a combination of three dry spices that is usually given in diseases that occur during the winter. It consists of dry ginger, dry black pepper, and dry long pepper powdered together. This polyherbal is used in many formulations in ayurveda and is the major component of Dashamoolakatutraya Kashaya that is specifically given in conditions of cough, cold, and chest congestion.
The most effective method of unblocking the nose and giving relief to the congested chest is exposure to steam. This process of steaming and induction of sweat is called sudation. Steaming can be done by exposing the chest and face to the vapours coming from hot water. For better liquefaction of the sputum herbs like Tulasi and Parnayavani can be added to the water.
Even though many effective treatments are available for respiratory issues during the winter, it is always better to prevent such symptoms. Here are a few precautionary measures that can keep you healthy during cold spells.
Always try to stay warm with a proper winter wardrobe.
Especially cover the ears during traveling and at night.
Do not drink cold water or eat anything refrigerated.
Drink hot water preferably boiled with beneficial herbs.
In places with high pollution and fog, it is essential to wear a mask for protection.
Do not take a shower in cold water and do not sleep with wet hair.
Children should be taught personal hygiene ethics so that they do not get infected by contact with sick kids at school. (Dr. Lakshmi Varma K is a [BAMS, MD(Ayu)] Consultant & Advisor at LYEF Wellness)
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भारतीय चिकित्सा प्रणाली के लिए राष्ट्रीय आयोग (एनसीआईएसएम) और केन्द्रीय आयुर्वेदीय विज्ञान अनुसंधान परिषद (सीसीआरएएस), जो क्रमशः चिकित्सा शिक्षा का नियमन करने और वैज्ञानिक अनुसंधान करने के लिए भारत सरकार के आयुष मंत्रालय के अधीनस्थ दो प्रमुख संस्थान हैं, ने आयुर्वेद कॉलेजों और अस्पतालों के माध्यम से प्राथमिकता वाले स्वास्थ्य अनुसंधान क्षेत्रों में वैज्ञानिक अनुसंधान को बढ़ावा देने के उद्देश्य से ‘स्मार्ट (स्कोप फॉर मेनस्ट्रीमिंग आयुर्वेद रिसर्च इन टीचिंग प्रोफेशनल्स)’ कार्यक्रम शुरू किया है।
एनसीआईएसएम के अध्यक्ष वैद्य जयंत देवपुजारी और सीसीआरएएस के महानिदेशक प्रो. रबिनारायण आचार्य ने आज एनसीआईएसएम के आयुर्वेद बोर्ड के अध्यक्ष प्रोफेसर बी.एस. प्रसाद और अन्य वरिष्ठ अधिकारियों की उपस्थिति में इस कार्यक्रम का शुभारंभ किया।
एनसीआईएसएम के अध्यक्ष वैद्य जयंत देवपुजारी ने इस पहल की सराहना की और कहा, ‘मुझे विश्वास है कि इस कार्यक्रम में आयुर्वेद में चिकित्सीय शोध या नैदानिक अनुसंधान में व्यापक बदलाव लाने की विशिष्ट क्षमता है। यह पाया गया कि आयुर्वेद शिक्षकों के विशाल समुदाय की अनुसंधान क्षमता का आम तौर पर उपयोग नहीं हो पाता है। अत: ‘स्मार्ट’ कार्यक्रम का आयुर्वेद के क्षेत्र में अनुसंधान पर गहरा दीर्घकालिक कायाकल्प प्रभाव पड़ेगा, और यह राष्ट्र के लिए एक महान सेवा होगी, मैं इस पहल के लिए सीसीआरएएस को बधाई देता हूं और एनसीआईएसएम की ओर से हरसंभव सहयोग सुनिश्चित करता हूं।’
सीसीआरएएस के महानिदेशक प्रो. वैद्य रबिनारायण आचार्य ने 'स्मार्ट' के प्रमुख बिंदुओं पर प्रकाश डालते हुए कहा, ‘प्रस्तावित पहल ऑस्टियोआर्थराइटिस, आयरन की कमी से होने वाले एनीमिया, क्रोनिक ब्रोंकाइटिस, डिस्लिपिडेमिया, रूमेटाइड अर्थराइटिस , मोटापा, मधुमेह मेलेटस, सोरायसिस, सामान्य चिंता विकार, गैर-अल्कोहल फैटी लिवर रोग (एनएएफएलडी) सहित स्वास्थ्य अनुसंधान क्षेत्रों में अभिनव अनुसंधान विचारों की पहचान करने, आवश्यक सहायता करने और बढ़ावा देने के उद्देश्य से की गई है।’
उन्होंने यह भी कहा, ‘पात्र आयुर्वेद शैक्षणिक संस्थान 10 जनवरी, 2023 तक आवेदन कर सकते हैं। संपर्क जानकारी, योग्यता मानदंड और आवेदन प्रक्रिया के बारे में सभी विवरण एनसीआईएसएम के माध्यम से सभी मान्यता प्राप्त शैक्षणिक संस्थानों और अस्पतालों में साझा किए गए हैं।’
एनसीआईएसएम के आयुर्वेद बोर्ड के अध्यक्ष प्रोफेसर बी.एस. प्रसाद ने कहा, ‘‘देश भर में आयुर्वेद कॉलेजों और अस्पतालों का विशाल नेटवर्क देश की स्वास्थ्य सेवा संबंधी जरूरतों के लिहाज से एक अहम संपत्ति है। यह नेटवर्क न केवल संकट काल में स्वास्थ्य सेवाएं प्रदान करता रहा है, बल्कि इसने देश में स्वास्थ्य अनुसंधान के संदर्भ में भी व्यापक योगदान दिया है। ‘स्मार्ट’ कार्यक्रम निश्चित रूप से शिक्षकों को स्वास्थ्य अनुसंधान के निर्दिष्ट क्षेत्रों में परियोजनाओं को अपने हाथ में लेने और एक बड़ा डेटाबेस तैयार करने के लिए प्रेरित करेगा।’’
यह अंग्रेजी में भी पढ़े► ‘SMART’ Program for Ayurveda Professionals to Boost R&D in Ayurveda in The Country
The National Commission for Indian System of Medicine (NCISM) and the Central Council for Research in Ayurvedic Sciences (CCRAS), the two prominent institutions under the Ministry of Ayush, Government of India for regulating medical education and conducting scientific research respectively, have launched ‘SMART’ (Scope for Main streaming Ayurveda Research in Teaching Professionals) program aimed to boost scientific research in priority healthcare research areas through Ayurveda colleges and hospitals.
The program was launched today by Vaidya Jayant Deopujari, Chairman, NCISM and Prof. Rabinarayan Acharya, Director General, CCRAS in the presence of Prof. B. S. Prasad, President of Board of Ayurveda, NCISM and other senior officials.
Vaidya Jayant Deopujari, Chairman, NCISM, lauded the initiative and said, “I am confident that this program has the potential to transform clinical research in Ayurveda. It was observed that the research potential of the large community of Ayurveda teachers remains under utilised mostly. Therefore, the ‘SMART’ program will have a deep long term rejuvenating impact on research in the field of Ayurveda and it will be a great service to the nation, I congratulate CCRAS for this initiative and ensure all support on behalf of NCISM.”
While highlighting key points of ‘SMART’, Prof. Vaidya Rabinarayan Acharya, Director General, CCRAS said, “The proposed initiative is conceptualised with an objective to identify, support and promote innovative research ideas in healthcare research areas including Osteoarthritis, Iron Deficiency Anaemia, Chronic Bronchitis, Dyslipidemia, Rheumatoid Arthritis, Obesity, Diabetes Mellitus, Psoriasis, Generalised Anxiety Disorder, Non-alcoholic fatty liver disease (NAFLD)”.
He also added, “The eligible Ayurveda academic institutions may apply by 10 January, 2023. All details regarding contact information, eligibility criteria and application process has been shared to all recognized academic institutions and hospitals through NCISM”.
Prof. B. S. Prasad, President of Board of Ayurveda, NCISM, mentioned, “The large network of Ayurveda colleges and hospitals across the country is an asset for the country in terms of its healthcare needs. This network has not only been offering healthcare services in hardest times, but it also has contributed significantly in terms of healthcare research in the country. The ‘SMART’ program will certainly motivate teachers for taking up projects in designated areas of healthcare research and create a large database.”
Also, Read in Hindi► आयुर्वेद प्रोफेशनलों के लिए स्मार्ट’ कार्यक्रम
Becoming a mother is an act of infinite optimism. Every mark left behind from having a child signifies the mother's status as a superhero, as children grow to perceive them as some of the strongest, kindest and wisest souls. The following postpartum signifies a period of revivification, and the hormonal turbulence can be fatiguing for the body. In such a state, it becomes even more important for new moms to plan ahead to secure health and well-being for themselves, given the responsibilities they're faced with.
Thanks to the age of information, the journey of postpartum needs little demystification, and a plan with ample conviction and steady dedication can go a long way for new moms. The benefits of physical exercise on the mind and body are no longer a thing of speculation, evident from its empirical impact on people from across the world.
The task to choose the right routine for oneself, a routine that balances convenience and efficacy, is what the new mom needs. Getting back to fitness can be hard, and the type of pregnancy and delivery determine when is a good time to start, and a consultation with the doctor is imperative.
Let's take a look at two workout routines that can help new moms adapt to the growing responsibilities of motherhood while ensuring that they stay healthy to tend to their little ones.
Postpartum Functional Training, the postpartum period requires new moms to focus on movement and feel good. Functional training is one of the most common exercises, practiced by amateurs and athletes alike, and can aid the recovery from pregnancy in an immensely effective manner.
A combination of strength training, cardio, and low-intensity aerobic exercises can help new moms strengthen their muscles, boost energy, promote better sleep, relieve stress, and help them lose the extra weight from pregnancy. A combination of exercises mentioned below can form a routine that helps moms strengthen their core, achieve states of relaxation and revive energy levels to take the responsibility of motherhood head-on:
Pelvic Floor Exercises
Core strength can be greatly affected due to pregnancy, and it becomes more important for mothers to focus on building the strength back to return to the fitness levels before conceiving. Pelvic floor exercises such as planks, side-planks leg-lifts, Cat-Cow table tops, glute bridges, and other exercises are some of the options that can be done easily at home, without equipment.
Walking is a simple, refreshing, and effective way to stay active, increase energy, and improve blood-oxygenation levels, and can be done anywhere at any time. This form of low-intensity steady-state cardio can help increase stamina and make new moms proactive, and mindful, and alleviate stress levels, affected by the topsy-turvy hormonal bodily state.
Postnatal Yoga, the myriad asanas, breathing techniques, and transcendental meditation are another elaborate system that new moms can access in order to take control of the period of recovery following delivery. Depending on the nature of the delivery, new moms can start yoga within a few days or weeks from childbirth. Postnatal yoga is a modified, low-intensity yoga practice that increases calmness, reduces irritability and anger, lowers blood pressure, reduces tension in the muscles, and can even benefit moms experiencing depression and anxiety.
'Prana' in Pranayam is defined as the 'life-force', and control over the breath is one of the main ways in which the practice of yoga helps individuals achieve states of awareness and calmness. The postpartum period for mothers can be full of severe mood swings, insomnia, anxiety, and a range of other psychological problems that bear negative effects on the baby and the mother as a whole. Remaining calm and relaxed becomes imperative in the company of infants, as the propensity for fear is greater for a newborn. The various breathing exercises from yoga can help mothers to relieve stress, anxiety, and depression to achieve and in return impart the feeling of calmness and serenity that a baby needs.
Yoga asanas can help greatly with building back strength, remaining active, and attaining rest and relaxation in the postpartum period. Some common poses from Yoga include the cat-cow pose, child's pose, legs-up-the-wall, and the corpse pose (sravasana).
Being mindful of the body postpartum is as crucial as remaining mindful during the time of being pregnancy. New moms should prepare in advance, and consult a doctor to know when the right time to exercise begins. Exercising can be fruitful but oftentimes needs supervision. Trained professionals can help new moms choose the right programs that aid the mother in their postnatal journey of healing and being healed. (Meenakshi Mohanty is a Fitness Expert)
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