AYURVEDA FOR LIFESTYLE HEALTH AND SELF CARE

AYURVEDA FORLIFESTYLEHEALTH ANDSELF-CARENancy Carlson BSN RN NC-BCAyurvedic Health Counselor

Ayurveda in Integrative Healthcare"Ayurveda can be used by anyone for their own selfcare and study. As a professional, Ayurveda can beintegrated into ones health care profession, as amodality or tool for health and wellbeing. It also canbe shared with clients and patients, depending on oneseducation of Ayurveda and professional scope ofpractice.”

Outline and Learning Objectives:Ayurvedic theory of foundational principles asrelated to the elements of nature How nature’s elements align in us to create 3mind-body dosha (personalities) – vata, pitta,kapha Understanding one’s own dosha’s (constitution)with information to begin the journey ofmaintaining balance and harmony, increasingpersonal awareness of self care andhealth/wellbeing.

Outline and Learning Objectives:Learner will identify the 3 organized energiesthat form one of the foundations of Ayurvedictheory Learner will identify and incorporate dailyroutine of food/lifestyle personal Ayurvedicinterventions that will support digestion andhealth. Learner will identify 5 natural elements that formbasis of Ayurveda

What is Ayurveda 5,000 year old Science of Life.Ayurveda as a healthcare system follows therhythms of nature; circadian, seasons, aging andemphasizes mind body and spirit wellness as thekey to creating good healthAyurveda is built around the 5 elements innature and their roles in the natural world andin our bodies

Natures 5 elementsMacrocosm is microcosm:“what is outside is inside”EtherAirFireWaterEarth

Ether, SpaceStill, cool, vast, clear, light,subtle, dry

Air, windMobile, Cold, Dry, Rough, Light,Subtle

FireHot, Dry, Light, Sharp, Spreading,Transformative, Penetrating

WaterCool, Liquid, Dull, Heavy, Dense,Nourishing

EarthStable, Dense, Heavy, Solid,Grounding,

How 5 elements combineAll 5 elements are in all of us and expressed ineverything that exists. They are distributed invarying proportions.

Doshas as our Constitutionor Biological Organized EnergiesEther/Air combine to form VataDoshaFire/Water combine to form Pitta DoshaWater/Earth combine to form Kapha DoshaWe are born with a genetic blueprint that is in balance. Our current balance isinfluenced by travel, food, lifestyle habits, environment, age, time, choices.

VATA Mobile, dry, cold, light, rough, windy, clear. Vata season: late fall/winter Time of day: 2-6 AM/PM Time of life: Wisdom years 60 Main site: Colon

VATA Vata type person:thin frame; smaller features, dry skin, hair, nails;thin hair and nails; increased energy, dislike ofroutine; creative and artistic; adaptable; hard togain and easy to loose weight; innovative;intuitive; fast talk/walk/eat; spaciousness in themind gives space to create; variable digestion.

VATAImbalanced inability to focus, anxiety, nervousness, fear, insomnia constipation, gas, bloating, inconsistent appetite,arthritis Vata World: cell phones, busy schedules, travelBalanced oil massage daily routine, slow and gentle exercise. cooked, warm moist food, eaten quietly and calmly

PITTA Hot, spreading, oily, light, sharp, liquid, fleshy Pitta season: summer Time of day: 10-2 AM/PM Time of life: 30-60 adult years Main site: small intestine.

PITTAPitta type person:medium frame with more definedmusculature; thin, early graying, receding hair;sharp intelligent mind; precise speech; brightpenetrating eyes; strong digestion; goaloriented motivated; leaders; oily reddish skin.

PITTAImbalanced -acne, rashes, inflammation, redness, heart-burn, visual problems or burning in the eyes,excessive body heat, diarrhea, loose stools,overly competitive, frustration, critical,anger, short temper, controlling,manipulative.

PITTABalancedCoconut oil massage, coolingMoon gazing, swimming, walks outside,moderate exercise, group sports, meditation,quite time.Cool foods and beverages; limit alcohol, spicyor overly sour foods and caffeine

KAPHAHeavy, gross, wet, cool, sticky, dull, oily.Kapha season: springTime of day: 6-10 AM/PMTime of life: birth - 30Main site: stomach/lungs

KAPHAKapha type personlarger build; curvy large musculature; big wateryeyes; loyal, steadfast, compassionate, calm; likesroutine; thick smooth hair and skin; learns slowly;slow speech, walk, eating; low appetite, slowdigestion, strong immunity, vitality, stamina,affection, generosity, stability of mind, healthyjoints.

KAPHAImbalanceddepression, lethargy, sluggishness, fogginess,attachment, greed, apathy, neediness, weightgain and weight related diseases, heavyfeeling in stomach, cough, cold, congestion,allergies, sinus congestion, edema, tumors andother skin growths.

KAPHABalancedDry brushing massageDry sauna, sunbathingWarm stimulating exercise, variety, a vata friend.Avoid overly sweet heavy foods and large portionsEat cooked light foods, steam cook or water sautéed.

Vata, Pitta, and Kapha GeneticsBhavana Prasher et. al. at the Institute ofGenomics and Integrative Biology identified thosepersons exhibiting mostly one dosha type ashaving specific genetic markers showing thecorrelation between Doshic predisposition tocertain illness as in the ones mentioned above.*Whole genome expression and biochemical correlates of extreme constitutional types definedin Ayurveda; Journal of Translational Medicine 2008, 6:48

Personalization of Diet Ideally, diet should be personalized accordingto the individual’s body constitution andimbalances.However, there are general dietary principlesthat apply to all types.Digestion is key to health and diseaseprevention: food quantity and quality shouldallow for maximum digestibility.

Important Things to Remember forAll Dosha Types Eat local, fresh foods, eat with the seasons Culinary spices have power to help kindle digestive fire Routine, self love massage with oils, drinking hot lemonwater in the morning helps ignite the fire for the day. Eat your largest meal in the afternoon to keep an evenflow of energy through the day* Fundamentals of Ayurveda Manual KSA, 2013 Dr. Rosy Mann

Digestion and Ayurveda Products of imbalanced digestion--e.g., intermediate metabolites,partially digested protein molecules(Ama)--provoke immunereactions within GI mucosa.GI-generated immune complexes and inflammatory mediatorscirculate and generate toxic metabolites systemically.Disruption of immune processes in the GI tract has a profoundeffect on inflammatory-immune processes throughout the body.*Galland L, Lafferty H. Gastrointestinal Dysregulation: Connections to Chronic Disease. A Functional Medicine Monograph. The Institute for Functional Medicine,2008.

Digestions and the Doshas

General Dietary Recommendations Eat whole fresh foods, freshly prepared—avoidpackaged/highly processed foods, and leftovers orreheated foods Avoid cold foods and beverages Eat as low down on the food chain as possible.*Crowe FL, et al. Risk of hospitalization or death from ischemic heart disease among British vegetarians and non-vegetarians: results from theEPIC-Oxford cohort study. Am J Clin Nutr 2013 Mar;97(3):597-603.

Top Behaviors for Good DigestionRegular mealtimes Take time to eat, avoid rushing. Eat in a quiet, settled atmosphere Chew food well Take a few minutes to sit quietly after eating Eat to about ¾ of capacity. *Jakubowicz D, et al. High caloric intake at breakfast vs. dinner differentially influences weight loss. Obesity, 2013Jul 2.

Seasonal Eating, Digestion, 6 Tastes,Herbs & Spices“Without proper diet, medicine is of no use.With proper diet, medicine is of no need.”-Traditional Ayurvedic aphorismThe main intention of Ayurvedic cooking is tostimulate and sustain amazing health withsimplicity, freshness, and prana (life-force) food.

How to Improve Digestion Eat mindfullyDo not eat when upsetEat appropriate quantitiesEat 3 meals/dayDrink 1-2 cups warm water upon awaking.Avoid ice and cold food/drinks.Eat fresh whole foodsBefore and after eating, clear your mind and bethankful!

What is Ama?Caused by incomplete digestion or transformation.A toxic byproduct that settles and circulates in thebody.The treatment for reducing ama: simple, warm,freshly cooked foods that are light, easy to digest,suitable for ones personal type and the season.

Food Combining Food combinations are of great importance inAyurveda. Spices and herbs added to cooking can makefoods compatible. There are compatible/incompatible listsavailable.

Ayurvedic 6 Medicinal TastesSWEET – earth and water/cold, unctuous, heavySALTY – water and fire/unctuous, heavy, warm.SOUR – earth and fire/unctuous, light, warmPUNGENT – fire and air/dry, light, warm.BITTER – air and ether/dry, light, cold.ASTRINGENT – earth and air/dry, light, cool.

Adjusting Your Diet for Each SeasonVata season: November – FebruaryEat warm, heavier and oily foods/drinks; sweet, sour andsalty tastes; no dry, cold foods/drinks.Kapha season: March – JuneEat warm, light, less oily food/drinks; pungent, bitter,astringent tastes; fewer sweet, sour, salty.Pitta season: July – OctoberEat cool foods and drinks; fresh sweet fruits andvegetables of the season; sweet, bitter, astringent tastes;less yogurt, cheese, hot spices, sour.

List of Spices and Herbs:Pitta Summer (cool): coriander, cumin, fennel,cardamom, chamomile, comfrey, dandelion, lavender,licorice, mint, lemon balm.Vata Winter and Kapha Spring (heated): blackpepper, ginger, sesame, hing, tumeric, clove, cinnamon,fenugreek, garlic, black mustard seeds, nutmeg,oregano, parsley, rosemary, sage, thyme, holybasil(tulsi).

Dinacharya/Routines

A Daily Routine - DinacharyaWake with the sunriseEliminationMouth careDrink warm water with lemonWash faceContemplationExerciseWarm oil self-massageShower/bathBreakfast

Suggested Books Ayurveda, The Science of Self-Healing by Dr. VasantLadThe Hidden Secret of Ayurveda by Robert E. Svoboda,B. A. M. S.Ayurveda Cooking for Westerners by AmadeaMorningstarThe Everyday Ayurveda Cookbook by Kate O’DonnellThe 3-Season Diet by John DouillardEat, Taste, Heal by Thomas Yarema, Daniel Rhoda, ChefJohnny BranniganMy New Roots by Sarah Britton

Quotes .“We are helping to remove the rust, thedust so the gold that you are will shinethrough.” Niika Quistgard“As Ayurveda practitioners, we are nothealers, but the directors of self-awareness.” Dr. John Douillard

Quotes.“We are committed to advancing patientcentered, relationship-based, holistic care andadvances for the health and wellbeing ofpeople, as well as, organizations andcommunities.” From the 1st International Integrative NursingSymposium

Contact InformationNancy CarlsonBSN, NC-BC, Associate Faculty INCAIntegrative Health, Wellness and Life Purpose CoachAyurvedic Health Counselor, RYT-500Reiki comPhone 617.549.0619"The good life is one inspired by love and guided by knowledge." Bertrand Russell

Ayurvedic Health Counselor . Ayurveda in Integrative Healthcare "Ayurveda can be used by anyone for their own self-care and study. As a professional, Ayurveda can be integrated into ones health care profession, as a . * Fundament