A Beginner’s Guide to Ayurvedic Diet

If you’ve ever felt like you need a little more balance in your life, Ayurvedic practices might help. Ayurveda is an ancient and all-inclusive medical system rooted in prevention and achieving more balance mentally, physically, and spiritually. While there’s a lot that goes into Ayurvedic living, gaining a better understanding of the history, Ayurveda body types (aka, Doshas), and the Ayurvedic diet is a great place to start. Up ahead, we tap an Ayurvedic specialist to learn more about a beginner-friendly approach to Ayurveda, including what the different Dosha types are and how to follow an Ayurvedic diet.

Ayurveda is an ancient science and preventative healthcare tradition that originated in India 2,000-5,000 years ago. According to Silcox, the traditions were originally passed on orally, so it’s difficult to trace exactly when it was first practiced. And, like many Indigenous medical systems, Ayurveda is a combination of different cultural healthcare practices. “We have evidence that Ayurveda-practicing Indians were sharing insights with the Chinese, Greeks, Egyptians, and even Europeans,” Silcox explains. “So, in this light, we can think of Ayurveda as a global medicine and philosophy of life that enables us to connect with nature and the holistic system of our entire body, mind, and emotional complex,” she adds. 

Silcox says that Ayurveda as a medical practice is different from conventional medicine practices we are familiar with in Western cultures because, “it sees the entire body, mind, and emotional experience as an intricate web of interdependency.” Additionally, Ayurvedic medicine is rooted in the understanding that, “all diseases have their origin in the digestive system and stress,” says Silcox. This means that sleep, diet, and energy maintenance are the primary forms of maintaining health in Ayurveda. 

Another key facet of Ayurvedic medicine is spirituality, as Silcox says it’s considered a spiritual system. “The meaning of the word ‘health’ in Ayurveda is svastha, which means ‘being situated in your true self’ rather than the various personas and ego complexes that many of us live from,” Silcox explains. 

WHAT ARE THE AYURVEDIC DOSHA TYPES? 

In Ayurvedic medicine, people are divided up into three specific mind-body types that are ruled by certain elements called Doshas. The three Ayurvedic Doshas are Vata, Pitta, and Kapha. “We can understand Vata as the principle of air, or movement and degeneration in the body,” says Silcox. “Pitta is fire, or the metabolic processes in the body, and Kapha is earth and water, or the stabilizing and building functions in the body,” she adds. “In this way, every single cell in your body is made up of movement, metabolic activity, structure, and function.” 

We are technically made up of all three Ayurvedic Doshas, however, Silcox says we all tend to express one specific type of Dosha over the other. “The importance of the Doshas cannot be underestimated,” says Silcox. “We not only want to understand our own mind and body type and the qualities that make us unique, but we can also [want to] understand the entire world through the lens of these Doshas,” she adds, noting how geography, seasons, time of day, and all life experiences have Dosha qualities, too. 

To determine which Dosha you express the most, you can visit with an Ayurveda practitioner for an evaluation, or take an online Dosha quiz, which asks you questions about your bone structure, skin, favorite climate type, body temperature, sleep, mind, learning habits, and more.

VATA DOSHA

As Silcox mentioned, the Vata Dosha is connected to the air element. In fact, the word Vata means “wind” in Sanskrit. Some qualities of a Vata Dosha include cold, dry, and light. Those who express more Vata are typically active, creative, and have bubbly personalities with more slender body types. These are the types of people who are great at multi-tasking, quick learners, and kind-hearted. 

KAPHA DOSHA

The Kapha Dosha is connected to earth and water and its characteristics include stability, softness, and cold. Those who express more Kapha typically have a body type that is strong and curvaceous, and they might have trouble with weight management. These are the types of people who are empathetic, wise, patient, caring, and a good support system for anyone and everyone in their lives. 

PITTA DOSHA

The Pitta Dosha is all about the fire element and is connected to the summertime, as it’s a hot and sticky season—just like Pitta. Those who express more Pitta have a muscular body type and tend to be on the athletic side of the spectrum. They’re great at goal-setting, competitive, and determined, and they also tend to be quick learners, success-driven, and tenacious. 

HOW TO EAT AN AYURVEDIC DIET FOR YOUR DOSHA TYPE

Ayurveda looks at all aspects of human life (down to oral care!) to optimize health. That means diet is a major part of Ayurvedic medicine. The Ayurveda diet is all about bringing balance to the body through foods that harness different types of energy to promote overall well-being—and the Doshas play a big part in the methodology. To follow the Ayurvedic diet, look at your specific body type —or your most expressed Dosha—to determine which types of foods will harmonize and balance your health. But, in addition to that, there are some overall general practices to consider, too. 

“The best Ayurvedic diet is one that incorporates local and seasonal foods that are Indigenous to the land that you live on,” says Silcox. “Fresh fruits and vegetables, high-quality fats like ghee, olive and coconut oil, nuts, seeds, meats of high-quality, whole grains, and beans, as well as the appropriate spices and cooking methodologies to make food as digestible and easy on your body as possible are all important elements of eating Ayurvedically,” she adds. 

Once you know what your Dosha type is, you can look at different foods through the Ayurvedic lens to determine what will balance your system. “We want to make sure that if we have a lot of air in our systems [aka, the Vata Dosha], we aren’t eating foods that exacerbate more air like dry toast, popcorn, raw foods, salads, or granola bars,” Silcox explains. In a similar light, if you express more Pitta with fire in your system, you want to “avoid foods that are inflammatory.” And, those with more Kapha or water and earth elements, want to make sure to avoid foods that are “heavy and damp like cheese, wheat, and meat.”

Some of the key benefits of the Ayurvedic diet include the promotion of eating whole foods, eating seasonally, and being mindful about the types of foods that make you feel less grounded or more sluggish, depending on your Dosha type. Additionally, the Ayurvedic diet focuses on digestion and cooking methods that are rooted in optimizing digestion. 

THE TAKEAWAY 

If you’re looking to adopt a healthy lifestyle that feels holistic and all-encompassing, incorporating Ayurvedic practices into your wellness routine may have some benefits. Because the natural system of medicine looks at all aspects of life to optimize health and includes many practices that are considered beneficial—such as eating whole foods and moving the body through meditative exercises like yoga—adopting Ayurvedic methods and principles can help you establish healthy practices in an effective and habitual way. 

How Meditation Can Help You Through the Winter

In the cold, dark days of winter, many of us may wake up later, leave our houses less, and struggle to stay motivated. These months are likely to feel longer and more stressful than sunnier seasons, which is why prioritising mental health and turning to meditation for its mood-boosting benefits may help.

“Meditation provides an island of sanity in an otherwise chaotic and tumultuous reality,” says Tal Ben-Shahar, PhD, co-founder and chief learning officer of the Happiness Studies Academy.

Meditation has many known health benefits. Mental health and meditation experts share more about the best ways to use this tool to get through the difficult winter months.

Practice Mindfulness Meditation

While there are many techniques worth trying, mindfulness meditation is highly recommended for decreasing worried thoughts, improving mood, and stress management. Best of all, you can use this technique at any time throughout your day. 

Dr. Ben-Shahar explains the four leading guidelines of mindfulness meditation and how they can help you in your daily practice. 

• Allow the mind to rest on a single object. The object can be anything: a physical posture, a bodily sensation, a word, a visual cue, a sound, or even another person. When we rest our mind on an object without trying to change it, without criticising it—just observing it with friendly curiosity—we begin to see clearly.

• Return to focus. Mindfulness doesn’t require ongoing concentration. Our mind inevitably wanders and when we catch this happening, we should bring our focus back to whatever our object of meditation happens to be.

• Breathe slowly, gently, and deeply. While this applies to most meditation practices, though not all, breath is often the foundation of a practice. Deep, slow, and gentle breaths open us up to positive change.

• Practice non-judgement acceptance. The key when you meditate is to rid yourself of expectations. There are no expectations to be calm or joyful or focused. When meditating, give yourself permission to be human. By assuming the light and gentle quality of a calm breath, life can become easier.

“Whether you managed to focus for 20 minutes straight, or caught your mind wandering often and immediately, or were constantly distracted for 15 minutes—it doesn’t matter,” says Dr. Ben-Shahar. “There is no good or bad meditation, there is only meditation.”

Meditate Often for More Benefits

Like writing, running, or cooking, meditation is a skill that should be practiced. The more you practice, the more you improve. But be aware that over-practicing can lead to burnout. 

Meditation is meant to ground you where you are, bringing you back to the present and allowing you to recognise all of the senses that surround you. If you’re new to meditation, start slowly and know that short meditation sessions offer just as many benefits as long ones.

Chris Lemig, CHT, contributor to Choosing Therapy, recommends meditating in short, manageable sessions over a long period of time, starting with just five minutes every morning. Gradually, as it becomes a habit, you can add time and even increase the number of sessions you do each day.

“Ten minutes a day, or even three minutes once in a while, can go a long way in resetting our nervous system,” says Dr. Ben-Shahar. 

Build a Sustainable Practice

Meditation can be practiced anytime, anywhere, but everyone’s practice looks different. What works for someone else may not work for you, so if you’re new to meditation, listen to your body and be patient with yourself. 

If you’re starting a meditation practice or looking to improve your current practice, these suggestions may help.

• Listen deliberately. Meditation is present-moment awareness, so we can simply focus on the sounds around us. Rather than perceiving them as distractions, we can perceive them as the object of meditation itself, says Dr. Ben-Shahar.

• Sit in silence. Paul Greene, PhD, director of the Manhattan Center for Cognitive-Behavioral Therapy, recommends meditating at a time when you won't be disturbed. It's understandable to want some stress relief when things are chaotic at home, but he believes that's not the right time to meditate. Wait until things are quiet and you know you'll be left alone for a while.

• Focus on your breath. The key to meditation, and lowering stress levels, is the breath. Dr. Ben-Shahar recommends taking slow, gentle, and quiet inhalations and exhalations, ideally through the nose and all the way down to the belly.

• Avoid over-meditating. Meditation is beneficial, but doing too much of anything can be problematic. By meditating for just 10 minutes per day, Dr. Ben-Shahar says you can change the structure of your brain, ultimately supporting your overall well-being.

• Try guided meditation. There are dozens of free meditation videos or recordings online. You can also download an app such as Headspace, Calm, or Sattva. These can be helpful when starting out, says Dr. Greene, but you’ll benefit more from meditating alone.

While meditation can help lower stress levels, Dr. Ben-Shahar says it’s important to realise that stress, in and of itself, is not a problem. Stress can actually help us become stronger, more resilient, and healthier. We just need to incorporate recovery time.

“Think about stressing our muscles in the gym,” Dr. Ben-Shahar says. Doing so makes them stronger. But when there is no recovery, we get injured. Recovery is necessary for gaining benefits, he explains, and meditation provides the recovery we need.

While there’s no one-size-fits-all approach to meditation, you’ll gain the most from a consistent practice. Even if your mind shifts away from your chosen focus or your time gets cut short, you can still enjoy the benefits of meditation. 

Be mindful of how you’re feeling this winter. If you’re building a healthy meditation practice but still experiencing heightened levels of stress and anxiety, consider additional methods of self-care such as individual or group therapy. Meditation should be used as a mental health tool, but know it’s not the only one available to you.

How to stimulate your vagus nerve to reduce stress and anxiety

What is the vagus nerve?

The vagus nerve is a long and powerful nerve that connects the brain and gut together. It runs from the brain, passing and contacting the tongue, vocal cords, throat, heart, lungs, diaphragm, liver, spleen, large intestine, small intestine, pancreas and kidneys, ending as a ball of nerve endings in the stomach. Hence why it’s often referred to as the ‘wandering nerve’!

The vagus nerve and our relaxation response

The vagus nerve largely contributes to the parts of the nervous system responsible for both the fight or flight and rest and digest responses. And as the vagus nerve connects with the lungs and diaphragm, means the way we breathe affects it. If the vagus nerve senses relaxed, slow breathing, it relays messages to the brain that everything is a-ok, and there’s no need to stress.

Whilst the science behind the nervous system runs deep and you could read about it for hours, there’s no substitute for first-hand experience. Simply put; we know what it feels like when we stimulate the vagus nerve, because we feel more relaxed. Think of the vagus nerve a little like your in-built de-stressor, available to engage with at any time. In a world where many of us are currently experiencing situations that could elicit anxiety and stress, it’s worth knowing how to work with the vagus nerve to bring your body into a state of balance, and empower yourself with your own healing tools.

Five ways to start working with the vagus nerve in yoga

1. Slow deep breathing

Breathing is one of the most simple and effective ways to stimulate the vagus nerve and elicit the relaxation response. Simply taking a slow, long and diaphragmatic breath is enough to encourage the vagus nerve to let the brain know it’s time to relax.

The vagus nerve runs through the throat and vocal cords too however, so specific yogic pranayama techniques like Ujjayi breath and Brahmari breath (humming-bee breath) can be even more powerful. To practice Brahmari breath, take a long breath in and then let out an audible ‘hummmm’ with your mouth closed as you exhale. 

2. Singing and chanting

Similar to the way Brahmari breath vibrates the vocal chords, singing and chanting have been shown to work with the vagus nerve to bring the body into a state of ‘rest and digest’. If singing makes you feel self-conscious and stressed, try singing in the shower or singing along with the radio in your car! Any song or mantra you enjoy can help to bring about this response, but the ‘Aum’ or ‘Om’ mantra is particularly effective for cultivating a sense of calm, and is said to send out purifying, positive vibrations to the environment around you. 

3. Cold therapy

Have you tried cold showers yet? Popularised by Wim Hof and his style of breath work coupled with cold showers, cold exposure has increasingly been found to help relieve anxiety and stress, stimulate the vagus nerve, and promote healthy mitochondria (the ‘engines’ within each of our cells). If a full-on cold shower isn’t possible, try splashing your face with cold water – especially when in the midst of a wave of worry or anxiety – as this has similar effects, or stepping outside for short amounts of time with minimal clothing in cold weather. 

• If you want to take this further, combine the cold showers and breathing techniques with yoga targeting the core in our Strong core radiant health program.

4. Meditation

Whether it’s a guided meditation session, or a regular routine of sitting and watching your breath, meditation has been shown to activate the parasympathetic nervous system by slowing the heart rate and breathing, relaxing the muscles of the abdomen, and slowing brainwave activity.

All of these aspects signal to the vagus nerve that the body is in a relaxed and safe state, thus sending messages to the brain to let it know it’s ok to relax. Positive, loving thoughts are also highly beneficial for vagus nerve activity, so try the Buddhist Metta Bhavna or ‘Loving Kindness’ meditation to start with.

5. Gut Heath

The brain and gut are in constant communication via the vagus nerve. Which is why gut health and mental health are so intrinsically linked. In fact, research shows that when it comes to people with food sensitivities, anxiety, gut problems, brain fog and depersonalisation, a poorly functioning vagus nerve is often at play. 

Having a good balance of healthy gut bacteria has been shown in numerous studies to positively affect the vagus nerve and contribute to better brain health. If you suffer with digestive issues – reflect upon whether these bouts of indigestion or stomach issues tend to be accompanied by mood swings or brain fog. If the answer is ‘yes’, it’s time to take greater care of your gut, as over 80% of our immune system is actually located within it!

Taking a good quality probiotic can help improve gut bacteria, as can including more pre and probiotics in your meals – think sauerkraut, kimchi, kombucha or kefir. Practices like occasional fasting, ensuring you’re not eating too late at night, and cutting down on refined sugar can also have a positive impact upon gut health, thus reducing anxiety and stress too!

Yoga for better sleep

Yoga is a gentle and restorative way to wind down your day. A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress. You can use supportive props like bolsters, blankets, and blocks to make poses comfortable so that you can stay in the pose for longer and continue to breathe.

Your breath is key to be able to relax in these poses. Breath in yoga is equally important—if not more important—as the physical pose. Use a gentle and calming yoga breath technique called Ujjayi Breath, also known as Ocean Breath or Victorious Breath. Inhale deeply through the nose. With your mouth closed, exhale through your nose while constricting the back of your throat as if you are saying "ha" but keep your mouth closed. This exhalation should sound like the waves of the ocean (or like Darth Vader from Star Wars). Use this slow and steady breath to soothe yourself in each of these poses.

Practice these yoga poses right before bedtime and stay in them about 3 to 5 minutes each. Use your Ocean Breath in each pose, with the exception of Corpse Pose, where your breath returns to normal.

These seven restorative yoga poses relieve tension and stress at the end of the day. The more that you practice these poses regularly, the more you likely you can get a good night’s rest.

Best yoga poses for assisting sleeping patterns:

1. Wide-Knee Child’s Pose (Balasana)

2. Standing Forward Bend (Uttanasana)

3. Standing Half Forward Bend (Ardha Uttanasana) at the wall

4. Reclining Bound Angle (Supta Baddha Konasana)

5. Legs Up The Wall Pose (Viparita Karani )

6. Corpse Pose (Savasana)

7. Legs on a Chair Pose

Other ways yoga can assist you to sleep better?

• Yoga improves mindfulness, increases melatonin levels, and helps reduce sleep disturbance.

• The deep breathing technique is extremely relaxing and it induces sleep.

• The key to possessing proper sleep is regular exercise with a combination of yoga.

• Yoga and meditation help us de-stress.

• It relaxes our nervous system.

• It revives our body, makes us feel good, and provides us with a relaxing effect.

Yoga is good in many aspects of life as it helps improve our overall health and helps us attain a better and calming mind. If we indulge ourselves with the practice of yoga, then physical and mental stress are reduced and we stay in a happy, positive state of mind helping us to be mindful, and responsive.

Four ways yoga helps to nourish yourself this Winter

Winter is the season of introspection, manifesting, integration, hibernation, and surrender. It’s the perfect time to curl into your practice and go deeper. The long dark days of winter can lend themselves to physical stagnation, stress and fatigue, and rolling out your mat can help you call upon the light within by honouring the pause. Find a delightful fragrance in the exchange of surrender and support.

Being the fourth season, winter is a time for stabilising. The number four relates to the grounding nature of all things as well as nature itself — the four seasons, the four elements, and the four directions. This foundational number also corresponds with the heart chakra — the fourth energy centre. And the heart chakra, much like winter, is the bridge between the spiritual and the physical.

The winter blues are very common this time of year, with many of us experiencing a mood shift during the colder & darker days of winter. The chilly air might make you less than excited for your yoga practice, or to even leave the house at all. We have got you! Plunge into your practice in our warm studio set amongst cosy lamps and candles.

Here are 4 ways yoga can help you beat the winter blues:

1. WARM UP WITH HOT YOGA

Hot yoga is one of the best ways to warm up during the coldest months of the year! Not only does hot yoga help you to sweat out toxins, but practising hot yoga loosens stiff muscles, and creates flexibility in your body and joints. If your hands and feet are always cold, even a few minutes in a hot yoga room can increase circulation and help spread heat from your core outwards towards your fingers and toes. Stay healthy this winter by sweating it out on your mat!

2. STRETCH YOUR TIGHT MUSCLES

We have a natural tendency to hunch over more in the winter – especially when we need to bury our faces in our scarves and coats in order to stay warm. When muscles are cold, they tend to be less flexible, and movement can sometimes become painful. Yoga (especially in heated classes) gives us the space to open up again. Taking time for heart opening asanas can help counteract ‘the hunch’ and creates more space in your physical body.

3. BOOST YOUR IMMUNE SYSTEM & MOOD

Research shows that doing yoga regularly can help reduce the symptoms of depression, anxiety, and seasonal affective disorder. If you find yourself missing sunshine and struggling to boost your mood, carving out time to be on your mat can help! Yoga has also been proven to boost your immune system and reduce inflammation. Say goodbye to that winter cold and set the tone of your Winter.

4. YOGA PRACTICE

Between the lack of sunlight and frigid temperatures draining your energy, winter is a time when energy levels are at an all-time low. Yoga is a great way to naturally boost energy! Increased breathing allows our blood to constantly receive fresh oxygen, and movement stimulates blood flow and circulation, which increases energy and benefits the entire body. Yoga can also counteract some of the harmful effects of sitting down for too long! Plan for your workplace to start a corporate wellness plan and hold each other accountable. For corporate packages please get in touch with us!

The following four yoga postures are gentle and nourishing for the cold winter months ahead and will help to support your immune system, gently squeezing toxins from internal organs and lowering stress hormones in the body. With these supportive poses in your pocket, old man winter can bring it on.

• Supine Twists

• Legs up the wall

• Lizard Lunge

• Reclined butterfly pose

Beginner’s Guide to Kirtan and Mantra

Yoga is a vast subject, and just when you think you know all about it, a whole new yogic practice hoves into view that you know nothing about – step forward, kirtan. So what’s the story of kirtan? Put simply, it is yogic chanting, meditation through song, or communal meditation. It is an ancient practice that is being brought bang up-to-date and steadily rising in popularity here in the UK. So here’s a handy guide to kirtan, from its ancient origins to its modern-day form.

THE HISTORY OF KIRTAN

Kirtan originated in the Hindu religion. In Sanskrit, it literally means narrating, reciting, or describing an idea or story. The tradition of kirtan began many hundreds of years ago in 6th century India.  Back then, in a time before many people could read or write (let alone endlessly communicate through social media) poets wandered the land singing intricate stories from the Vedas and the Upanishads, which are some of the earliest known religious texts in the world.

The only way these religious texts could be passed down was through word of mouth. So, from one generation to the next, for thousands of years, the Vedas were memorised and passed down through the ages.

In the early 16th century, a Hindu saint called Sri (the Indian terminology for a saint) Chaitanya Mahaprabhu, also known as the ‘Father of kirtan’ left India to disseminate the power of kirtan around the world, inspiring many thousands of people during his lifetime, and beginning a movement that continues to this day.

IT IS PART OF YOGA

The yoga that most of us know and practice is only one type of yoga. There are varying opinions on how many branches there are, some say seven, some six and in Light on Yoga, B. K. S. Iyengar says there are four paths. According to him, these are:

• Karma yoga, the path of action, in which a man realises his own divinity through work and duty.

• Jnana yoga, the path of intellect, where realisation comes through knowledge.

• Bhakti yoga, the path of emotion, where realisation comes through devotion and love of a personal God.

• Raja yoga, which is another term for Ashtanga yoga, or the eight-limbed yoga that most of us know as ‘yoga’. This branch is the foundation for the three other branches, preparing the mind for enlightenment, or samadhi, the final goal of yoga.

Other sources cite seven (often overlapping) branches which are: Hatha yoga, Raja yoga, Karma yoga, Tantra yoga, Mantra Yoga, Jnana yoga and Bhakti yoga.

It is bhakti yoga which is the source of the practice of kirtan. The devotional practice of singing, worshipping and chanting to the Hindu deities emphasized the intense longing to know God.

CHANTING IN YOGA

Chanting isn’t just restricted to bhakti yoga though. For example, the traditional way to start an Iyengar yoga class is by chanting the ‘Invocation to Patanjali’. As an Iyengar yoga teacher myself, I begin most of my classes with this chant, using the call and response method. I find that it is a way of punctuating the class, leaving behind any tension or stress that’s accumulated before the class, as well as a way of bringing us all together, teacher and students, in the study and practice of yoga.

THE BENEFITS OF KIRTAN

So what are the benefits of this meditative group singing? As we know (or should do) the seventh limb of yoga is dhyana or meditation. The fact that this comes after the mastery of all of the previous six limbs shows how challenging meditation can be. Kirtan is a way of accessing the mental stillness of meditation without having to sit still for two hours. The practice known as ‘call and response’, when the lead singer, or kirtan walla, will sing the kirtan a phrase at a time and the collected group will repeat the phrase back, is a way of letting go of the mind. This is because it uses the power of mantra (repeated sound) to focus and still the mind, enabling access to that deeper state of stillness within our consciousness. All you need to do is listen and respond.

The power of sound, as stated earlier, also cannot be underestimated. The practice of singing in a group unifies you with those around you, reminding you that you are larger than the individual, and part of a global community.

There is also an element of surrendering to the divine in all of us (ishvara pranidhana), which is the very last of the niyamas.

BUT I CAN’T SING…

This is not an issue! Don’t be daunted if you’re not a professional singer. There’s no judgement if you can’t sing in tune, and you’ll probably be drowned out by all the confident singers anyway. The important thing is to LET GO of your thoughts, and let your sound join the sound around you. The other important thing is to connect to how your emotions link into your voice. When we lock our voices away our inner self goes unheard and unexpressed. By opening up our mouths and letting out what’s inside, we get to unlock our hearts too.