AYURVEDA FOR LIFESTYLE HEALTH AND SELF-CARE

Nancy Carlson BSN RN NC-BC

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

modality or tool for health and wellbeing. It also can

be shared with clients and patients, depending on ones

education of Ayurveda and professional scope of

practice.”

Outline and Learning Objectives:

Ayurvedic theory of foundational principles as related to the elements of nature

How nature’s elements align in us to create 3 mind-body dosha (personalities) – vata, pitta, kapha

Understanding one’s own dosha’s (constitution) with information to begin the journey of maintaining balance and harmony, increasing personal awareness of self care and health/wellbeing.

Outline and Learning Objectives:

Learner will identify the 3 organized energies that form one of the foundations of Ayurvedic theory

Learner will identify and incorporate daily routine of food/lifestyle personal Ayurvedic interventions that will support digestion and health.

Learner will identify 5 natural elements that form basis of Ayurveda

What is Ayurveda

5,000 year old Science of Life.

Ayurveda as a healthcare system follows the rhythms of nature; circadian, seasons, aging and emphasizes mind body and spirit wellness as the key to creating good health

Ayurveda is built around the 5 elements in nature and their roles in the natural world and in our bodies

Natures 5 elements

Macrocosm is microcosm:

“what is outside is inside”

Ether

Air

Fire

Water

Earth

Still, cool, vast, clear, light,

subtle, dry

Ether, Space

Mobile, Cold, Dry, Rough, Light,

Subtle

Air, wind

Hot, Dry, Light, Sharp, Spreading,

Transformative, Penetrating

Fire

Cool, Liquid, Dull, Heavy, Dense,

Nourishing

Water

Stable, Dense, Heavy, Solid,

Grounding,

Earth

All 5 elements are in all of us and expressed in

everything that exists. They are distributed in

varying proportions.

How 5 elements combine

Doshas as our Constitution

or Biological Organized Energies

Ether/Air combine to form Vata Dosha

Fire/Water combine to form Pitta Dosha

Water/Earth combine to form Kapha Dosha

We are born with a genetic blueprint that is in balance. Our current balance is

influenced 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 of

routine; creative and artistic; adaptable; hard to

gain and easy to loose weight; innovative;

intuitive; fast talk/walk/eat; spaciousness in the

mind gives space to create; variable digestion.

VATA

Imbalanced

inability to focus, anxiety, nervousness, fear, insomnia

constipation, gas, bloating, inconsistent appetite, arthritis

Vata World: cell phones, busy schedules, travel

Balanced

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.

PITTA Pitta type person:

medium frame with more defined

musculature; thin, early graying, receding hair;

sharp intelligent mind; precise speech; bright

penetrating eyes; strong digestion; goal

oriented motivated; leaders; oily reddish skin.

PITTA Imbalanced

-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.

PITTA Balanced

Coconut oil massage, cooling

Moon gazing, swimming, walks outside,

moderate exercise, group sports, meditation,

quite time.

Cool foods and beverages; limit alcohol, spicy

or overly sour foods and caffeine

KAPHA

Heavy, gross, wet, cool, sticky, dull, oily.

Kapha season: spring

Time of day: 6-10 AM/PM

Time of life: birth - 30

Main site: stomach/lungs

KAPHA

Kapha type person

larger build; curvy large musculature; big watery

eyes; loyal, steadfast, compassionate, calm; likes

routine; thick smooth hair and skin; learns slowly;

slow speech, walk, eating; low appetite, slow

digestion, strong immunity, vitality, stamina,

affection, generosity, stability of mind, healthy

joints.

KAPHA

Imbalanced

depression, lethargy, sluggishness, fogginess,

attachment, greed, apathy, neediness, weight

gain and weight related diseases, heavy

feeling in stomach, cough, cold, congestion,

allergies, sinus congestion, edema, tumors and

other skin growths.

KAPHA

Balanced

Dry brushing massage

Dry sauna, sunbathing

Warm stimulating exercise, variety, a vata friend.

Avoid overly sweet heavy foods and large portions

Eat cooked light foods, steam cook or water sautéed.

Vata, Pitta, and Kapha Genetics

Bhavana Prasher et. al. at the Institute of Genomics and Integrative Biology identified those persons exhibiting mostly one dosha type as having specific genetic markers showing the correlation between Doshic predisposition to certain illness as in the ones mentioned above.

*Whole genome expression and biochemical correlates of extreme constitutional types defined

in Ayurveda; Journal of Translational Medicine 2008, 6:48

Personalization of Diet

Ideally, diet should be personalized according

to the individual’s body constitution and

imbalances.

However, there are general dietary principles

that apply to all types.

Digestion is key to health and disease

prevention: food quantity and quality should

allow for maximum digestibility.

Important Things to Remember for

All 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 lemon

water in the morning helps ignite the fire for the day.

Eat your largest meal in the afternoon to keep an even

flow 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 immune reactions within GI mucosa.

GI-generated immune complexes and inflammatory mediators circulate and generate toxic metabolites systemically.

Disruption of immune processes in the GI tract has a profound effect 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—avoid

packaged/highly processed foods, and leftovers or

reheated 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 the

EPIC-Oxford cohort study. Am J Clin Nutr 2013 Mar;97(3):597-603.

Top Behaviors for Good Digestion

Regular 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, 2013

Jul 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 aphorism

The main intention of Ayurvedic cooking is to

stimulate and sustain amazing health with

simplicity, freshness, and prana (life-force) food.

How to Improve Digestion

Eat mindfully

Do not eat when upset

Eat appropriate quantities

Eat 3 meals/day

Drink 1-2 cups warm water upon awaking.

Avoid ice and cold food/drinks.

Eat fresh whole foods

Before and after eating, clear your mind and be

thankful!

What is Ama?

Caused by incomplete digestion or transformation.

A toxic byproduct that settles and circulates in the

body.

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 in

Ayurveda.

Spices and herbs added to cooking can make

foods compatible.

There are compatible/incompatible lists

available.

Ayurvedic 6 Medicinal Tastes

SWEET – earth and water/cold, unctuous, heavy

SALTY – water and fire/unctuous, heavy, warm.

SOUR – earth and fire/unctuous, light, warm

PUNGENT – 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 Season

Vata season: November – February

Eat warm, heavier and oily foods/drinks; sweet, sour and salty tastes; no dry, cold foods/drinks.

Kapha season: March – June

Eat warm, light, less oily food/drinks; pungent, bitter, astringent tastes; fewer sweet, sour, salty.

Pitta season: July – October

Eat cool foods and drinks; fresh sweet fruits and vegetables 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): black

pepper, ginger, sesame, hing, tumeric, clove, cinnamon,

fenugreek, garlic, black mustard seeds, nutmeg,

oregano, parsley, rosemary, sage, thyme, holy

basil(tulsi).

Dinacharya/Routines

A Daily Routine - Dinacharya

Wake with the sunrise

Elimination

Mouth care

Drink warm water with lemon

Wash face

Contemplation

Exercise

Warm oil self-massage

Shower/bath

Breakfast

Suggested Books

Ayurveda, The Science of Self-Healing by Dr. Vasant Lad

The Hidden Secret of Ayurveda by Robert E. Svoboda, B. A. M. S.

Ayurveda Cooking for Westerners by Amadea Morningstar

The Everyday Ayurveda Cookbook by Kate O’Donnell

The 3-Season Diet by John Douillard

Eat, Taste, Heal by Thomas Yarema, Daniel Rhoda, Chef Johnny Brannigan

My New Roots by Sarah Britton

Quotes….

“We are helping to remove the rust, the

dust…so the gold that you are will shine

through.” ~Niika Quistgard

“As Ayurveda practitioners, we are not

healers, but the directors of self-awareness.”

~Dr. John Douillard

Quotes...

“We are committed to advancing patient-

centered, relationship-based, holistic care and

advances for the health and wellbeing of

people, as well as, organizations and

communities.”

~From the 1st International Integrative Nursing

Symposium

Contact Information

Nancy Carlson

BSN, NC-BC, Associate Faculty INCA

Integrative Health, Wellness and Life Purpose Coach

Ayurvedic Health Counselor, RYT-500

Reiki Master

www.joyfulhealing.net

joyfulhealingnnc@gmail.com

Phone 617.549.0619

"The good life is one inspired by love and guided by knowledge."

~Bertrand Russell