How to Balance Your Dos Has

8/13/2019 How to Balance Your Dos Has

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Niraj Naik http://www.NirajNaik.com

The Ancient Indian

Science Of Healing

How To Balance Your

Doshas
http://www.nirajnaik.com/http://www.nirajnaik.com/


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Medical Disclaimer:

While the information in this book was prepared to provide accurate information regarding

topics related to general and speciic health issues, the information contained in the Site is

made available with the express understanding that Niraj Naik is not dispensing medical

advice and do not intend any of this information to be used for self diagnosis or treatment.

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About The Publisher

Niraj Naik,has had a roller coaster ride through a multude of

life and entrepreneurial experiences.

In early 2010 he was nally diagnosed with ulcerave colis due

to a very stressful period in his life and had previously suered

from its symptoms on and o for several years.

Using a cominaon of natural treatments and following the principles of !yurveda

he has nally ro"en free from the urdens of this illness and is currently sll in

remission without re#uiring medicaon.

$his has allowed him to completely reinvent his life and discover a new passion for

helping others to do the same.

$he stress of modern living is what he elieves is the real cause of disease and ad

health. $he treatment egins with a change in percepon% that your illness is a gi&

and not a urden.

'e sll en(oys ma"ing music with his new and called am!ya and is co)founder of

some of the most popular meditaon music wesites online.

h*p+,,www.!lpha-indystem.com

h*p+,,www.!mayaounds.com

h*p+,,www.$rypnaural-editaon.com

email+ support/nira(nai".com
http://www.nirajnaik.com/http://www.alphamindsystem.com/http://www.amayasounds.com/http://www.trypnauralmeditation.com/http://www.alphamindsystem.com/http://www.amayasounds.com/http://www.trypnauralmeditation.com/http://www.nirajnaik.com/


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Table of Contents

About The Publisher............................................................................................................................. 3

What Is Your Dosha?............................................................................................................................ 5

What is Vata? ....................................................................................................................................... 7

i!"s that #ou "ee$ to bala"%e Vata..........................................................................................&

'ala"%i"! Vata Dosha( Diet......................................................................................................&

Dietar# re%o))e"$atio"s.........................................................................................................*

u!!este$ +oo$ ,hoi%es -or Vata $osha.................................................................................1

'ala"%i"! Vata $osha( /i-est#le..............................................................................................11

A#ur0e$i% tets re%o))e"$ the ri"%ile o- oosites -or re$u%i"! the le0el o- a $osha that

has be%o)e a!!ra0ate$. i"%e the %hara%teristi%s o- Vata i"%lu$e $r#"ess %ool"ess

rou!h"ess li!ht"ess a"$ %o"sta"t )otio" ualities that are oosite to these i" $iet a"$

li-est#le hel restore bala"%e to Vata $osha............................................................................ 11/i-est#le e%o))e"$atio"s................................................................................................... 11

What is Pitta?......................................................................................................................................13

i!"s that #ou "ee$ to bala"%e Pitta....................................................................................... 14

Dietar# re%o))e"$atio"s.......................................................................................................14

u!!este$ +oo$ ,hoi%es -or Pitta Dosha................................................................................16

'ala"%i"! Pitta Dosha( /i-est#le............................................................................................ 17

/i-est#le re%o))e"$atio"s.....................................................................................................17

What is aha?...................................................................................................................................1&

i!"s that #ou "ee$ to bala"%e aha.................................................................................... 1*

Dietar# re%o))e"$atio"s.......................................................................................................2

The A#ur0e$i% Well"ess 8ui$e...............................................................................................21u!!este$ +oo$ ,hoi%es -or aha $osha............................................................................. 21

'ala"%i"! aha $osha( /i-est#le.......................................................................................... 22

/i-est#le re%o))e"$atio"s.....................................................................................................22


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What Is Your Dosha?

&ccording to &yurveda, the ive fundamental elements that make up the universe44space

5&kasha6, air 5'ayu6, ire 5&gni6, water 5&pu6 and earth 51rithvi644also make up the human

physiology. %ow do these elements work within us7 ooking at the elements from the point of

view of what they do in the physiology, rather than what they are, &yurveda describes three

biological humors or psychophysiological energies called doshas. *here are three doshas,

called 'ata, 1itta and 3apha, and each is mainly a combination of two elements. 'ata dosha is

made up of space and air. 1itta dosha is a combination of ire and water. 3apha dosha is made

up of water and earth. (ach of these doshas is further divided into ive sub4doshas. *ogether,

the doshas orchestrate all the activities that occur within us.

*he combination of the three doshas that you inherit at conception is called your prakriti or

original constitution in &yurveda. While it is not unheard of for people to have nearly e8ual

proportions of the three doshas or just one very predominant dosha as their prakriti, most

people have two doshas that are more or less e8ually dominant, with the remaining one lessdominant. *hus, there are ten classic types of prakriti possible44'ata41itta43apha, 'ata 5where

'ata is much more dominant than either of the two other doshas, 1itta, 3apha, 'ata41itta

5where 'ata and 1itta are the two major doshas with 'ata being slightly more dominant than

1itta6, 1itta4'ata 5where again 'ata and 1itta are the two major doshas, but 1itta is slightly

more dominant than 'ata6, 'ata43apha, 3apha4'ata, 1itta43apha and 3apha41itta. #f course,

each of us has a uni8ue doshic thumbprint, and an ayurvedic healer performs an ayurvedic

pulse assessment to discover that uni8ue doshic make4up and the exact nature of imbalancesin order to recommend a very individual program for restoring balance.

!or good health and well4being to be maintained, the three doshas within you need to be in

balance. *hat does not mean they need to be e8ual, unless you were born with e8ual doshas9 it

means that you need to maintain your original doshic make4up or prakriti through life as

much as possible to maintain good health. $nfortunately, factors such as the dietary choices

you make, the lifestyle you lead, the climate where you live, levels of environmental pollution,

the work you do, the nature of your relationships with people and even just the passage of


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time can cause one of more of the doshas in your prakriti to increase or decrease from its

original level in your constitution, creating vikriti or imbalance. f this imbalance is not

corrected, you eventually lose your good health. *hat:s why restoring balance is the central

theme of the ayurvedic approach to health.

While it is ideal to follow a personal program of balance laid out by an ayurvedic healer after

an ayurvedic pulse assessment and a 8uestion4answer session designed to discover your

precise needs for balance at a given time, a well4designed 8uestionnaire can help you assess

for yourself if you need to balance one or more doshas, and diet and lifestyle tips and herbal

formulas can help maintain or restore balance.


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What is Vata

'ata is made up of the two elements space and air.

*he most revered ayurvedic text, the haraka Samhita, deines the characteristics of 'ata

dosha; dry and rough 5rookshaha69 cool 5sheetoha69 light44lacking weight 5laghuhu69 very tiny,

penetrating molecules 5sookhshmaha69 always moving 5chalota69 broad, unlimited,unbounded44akash means unbounded space 5vishadaha69 and rough 5kharaha6.

1eople with more 'ata in their constitutions tend to be thin, with a slender frame and

prominent joints, delicate skin that is naturally dry, and dry voluminous hair. *hey are 8uick

and lively in thought, speech and action, and make friends easily. *here is an element of

airiness to their step, a 8uality of lightness in their laughter. hange is usually their second

name. *hey are light sleepers and gravitate towards warm environments. reativity and

enthusiasm are hallmarks of balanced 'ata.

f your prakriti or original constitution has more 'ata in it, you will exhibit many of the

characteristics and 8ualities of 'ata when you are in balance than people who have more 1itta

or 3apha in their make4up. &nd that:s natural. -ut if the 8ualities become extreme, or more

pronounced than usual at a given time, then the 'ata in you has in all likelihood becomeaggravated or imbalanced, and needs to be brought back into balance. &nd if a predominantly

3apha or 1itta person starts exhibiting many 'ata 8ualities, that indicates a 'ata imbalance in

that 3apha or 1itta body type. n both cases, it is then time to follow a 'ata4balancing diet and

lifestyle to help restore the level of 'ata in the physiology to its normal proportion.

!actors that can cause 'ata dosha to increase in the physiology include a diet that contains too

many dry or raw foods, over4consumption of ice4cold beverages, and exposure to cold dry

winds, a variable daily routine, too much travel, and mental overexertion.


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Signs that !ou need to "alance Vata

&re you constantly worried, anxious, overwhelmed, and fretful7

/o you feel tired but ind yourself unable to slow down and relax7

/o you ind it dificult to settle down and fall asleep at night7 s your sleep restless

when you do manage to fall asleep7

s your skin feeling dryer than usual, stretched taut or laking7

s your hair more brittle, with split ends happening oftener7

&re your lips raw and chapped7 s your throat constantly dry7

s your digestion irregular7 /o you experience problems with abdominal gas7

/o you feel like you cannot sit still, that you need to be constantly moving7

/o you feel


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Dietary recommendations

nclude foods that are li8uid or unctuous in your daily diet to balance dryness, some >le olive oil over fresh soft

latbreads, cooked grains, or warm vegetable dishes. 0hee can be heated to high temperatures

without affecting its nourishing, healing 8ualities, so use ghee to saut? vegetables, spices or

other foods. &void too many dry foods such as crackers, dry cold cereal and the like.

@. ooked foods, served hot or warm, are ideal for balancing 'ata. 1ureed soups, cooked fruit,

hot cereal, rice pudding and hot nourishing beverages such as nut milks or warm milk are

excellent ucchini and lauki s8uash are the best vegetable choices. *hey become more digestible when


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chopped and cooked with 'ata4pacifying spices. 'egetables can be combined with grains or

mung beans for satisfying one4dish meals. &void nightshades and larger beans.

D. -asmati rice is ideal for balancing 'ata. ook it with a little salt and ghee for added lavor.

Wheat is also good4fresh latbreads made with whole wheat lour 5called atta or chapatti lour

and available at ndian grocery stores6 and dri>>led with a little melted ghee combine well

with cooked vegetables or 'ata4balancing chutneys.

E. 2ost spices are warming and enhance digestion, so cook with a combination of spices that

appeals to your taste buds and is appropriate for the dish you are making. &yurvedic spicessuch as small 8uantities of turmeric, cumin, coriander, dried ginger, black pepper and saffron

offer lavor, aroma and healing wisdom.

F. /rink lots of warm water through the day.

Suggested Food Choices for Vata dosha

*he following list of suggested foods is by no means all4inclusive, but offers starting guidelines

if you are new to ayurvedic dietary principles. We will add to this list regularly, so please

check back oftenG

0rains; +ice, wheat, 8uinoa, oats, and amaranth, all cooked until tender

'egetables; &sparagus, tender greens, carrots, peas, green beans, white daikon, >ucchini, laukis8uash, parsnips, sweet potatoes, all cooked

!ruits; &vocado, pineapple, papaya, peaches, plums, grapes, mangoes, oranges, cherries, all

kinds of berries, limes and lemons, apples if stewed, coconut, fresh igs, raisins 5soaked6

entils; 2ung beans, urad dhal, mung dhal, masoor dhal, toor dhal, red lentils, all cooked until

butter4soft

/airy; Whole milk, cream, butter, fresh yogurt 5cooked into foods6, lassi, cottage cheese, fresh

paneer cheese.


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#ils; 0hee, olive oil, sesame oil, cold4pressed nut oils such as walnut

%erbs; !resh ginger root, cilantro, curry leaves, parsley, fresh basil, fresh fennel, mint

NutsandSeeds; &lmonds 5soaked and blanched6, cashews, walnuts 5soaked6, pistachios,

ha>elnuts, pecans 5soaked6, pine nuts, sesame seeds, sunlower seeds, pumpkin seeds

Spices; &jwain, dried ginger, asafetida 5hing6 in small 8uantities, fenugreek, turmeric, cumin,

clove, cardamom, coriander, fennel, black pepper, basil, hinese cinnamon, nutmeg, mustard

seed, mint, rosemary, thyme, lemon and orange >est, oregano, rock salt or sea salt, black salt,

dried mango powder, pomegranate seeds or powder

#ther; +ice milk, soy milk, poppy seeds, sucanat, turbinado sugar, raw honey, and tofu in

moderation 5diced small and cooked with spices6

Balancing Vata dosha: Lifestyle

Ayurvedic texts recommend the principle of opposites for reducing the level of a dosha

that has become aggravated. Since the characteristics of Vata include dryness,

coolness, roughness, lightness and constant motion, qualities that are opposite to

these in diet and lifestyle help restore balance to Vata dosha.

Lifestyle Recommendations

=. Since 'ata dosha is characteri>ed as restless, constantly in motion and irregular, the

primary lifestyle recommendation for balancing 'ata is to maintain a regular routine. *hat

means rising and going to bed at roughly the same times each day, eating three meals at about

the same times each day, and following a similar pattern of work and rest from day to day.

@. /o not skip meals. (at a nourishing lunch at mid4day and lighter meals at breakfast and

dinner. Sit down to eat each meal, eat in a peaceful atmosphere with your attention on yourfood, and sit 8uietly for a few minutes after your meal. f your digestive ire is irregular,


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practicing these eating habits will help make it more regular.

A. /aily elimination is very important to prevent ama from accumulating in the body. *riphala

+asayana helps promote regularity as well as toning the digestive system. Since *riphala is

gentle, not habit forming and not depleting, it can be taken indeinitely to maintain regularity.

B. *o pamper dry skin, to promote circulation and to nourish and tone muscles and nerves,

indulge in an ayurvedic massage every morning before you bathe or shower. $se almond or

jojoba oil for your massage. f you like, you can add A4B drops of a pure essential oil such as

lavender or sweet orange to @ o>. of massage oil. 2ix well before use. *wo or three time aweek, massage your scalp with warm oil, and let the oil stay for an hour or two before you

shampoo. &fter your shower or bath, apply a generous coating of a pure, gentle moisturi>er all

over your body to keep your skin feeling smooth all day long.

C. 1rotect yourself from the cold and wind. Stay warm and toasty in cold weather by wearing

several layers of clothing. Wear a cap and scarf when you go out to protect your ears and

throat. Wear lip balm to prevent lips from getting dry and chafed.

D. Walking is the ideal exercise for balancing 'ata. Walk in the early morning, for about @H

minutes every day.

E. "ou may have to regulate your sleep if 'ata dosha is aggravated. t is important to get to bed

early, so that you can get ade8uate rest each night. & cup of warm milk, with a pinch of

nutmeg, can be helpful before bedtime.

F. Set aside about AH minutes each day for meditation, to help calm the mind and enhance

body4mind4spirit coordination.


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What is itta?

1itta is made up of the two elementsire and water.

*he most revered ayurvedic text, the haraka Samhita, deines the characteristics of 1itta

dosha; hot and a little unctuous 5sahasnehamushnam69 sharp, burning 5tikshnam69 li8uid and

acidic 5dravamlam69 always lowing in an unbounded manner 5saram69 pungent and sharp

5katuhu6. 1itta contains ire, but it also contains water. t is the source of the lame, but not the

lame itself. ompare 1itta to gasoline44it is not hot to the touch, but it can be the source of

lames.

1eople with more 1itta in their constitutions tend to be of medium proportions, with a frame

that is neither petite nor heavy, warm skin that is very fair or ruddy and may be sensitive, and

ine hair that tends towards premature graying or thinning. *hey are sharp and determined in

thought, speech and action. *here is an element of purpose to their step, an intensity to their

voice. &mbition is usually their second name. *hey are moderate sleepers and gravitate

towards cooler environments. Self4conidence and an entrepreneurial spirit are hallmarks of

balanced 1itta.

f your prakriti or original constitution has more 1itta in it, you will exhibit many of the

characteristics and 8ualities of 1itta when you are in balance than people who have more 'ata

or 3apha in their make4up. &nd that:s natural. -ut if the 8ualities become extreme, or more

pronounced than usual at a given time, then the 1itta in you has in all likelihood become

aggravated or imbalanced, and needs to be brought back into balance. &nd if a predominantly

3apha or 'ata person starts exhibiting many 1itta 8ualities, that indicates a 1itta imbalance in

that 3apha or 'ata body type. n both cases, it is then time to follow a 1itta4balancing diet and

lifestyle to help restore the level of 1itta in the physiology to its normal proportion.

!actors that can cause 1itta dosha to increase in the physiology include a diet that contains

too many hot or spicy foods, fasting or skipping meals, over4exposure to the sun or to hot


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temperatures, and emotional trauma.

Signs that !ou need to "alance #itta

&re you constantly critical, impatient, and irritable7

/o you feel obsessed by work or a project, unable to stop for a break7

/o you wake up in the very early hours of the morning and then ind it dificult to get

back to sleep7

s your skin feeling irritated or more sensitive than usual, breaking out or feeling

inlamed7

s your hair falling when you shampoo or comb it7

/o you have problems with heartburn or excess stomach acid7

s your tolerance of other people or provoking situations lower than usual7 /o you

have temper outbursts over minor aggravations7 /o you often feel frustrated7

/o you feel hot even when you are indoors7 /o you feel thirsty all the time7 &re your

eyes red7

s your speech often biting and sarcastic7

/o you ind yourself getting into arguments easily7

f you answered yes to many of the 8uestions above, following a 1itta4balancing diet and

lifestyle can help restore balance to 1itta.

Dietary recommendations

nclude a few dry foods in your daily diet to balance the li8uid nature of 1itta, some


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=. f you need to balance 1itta, choose ghee, in moderate 8uantities, as your cooking medium.

0hee, according to the ancient ayurvedic texts, is cooling for both mind and body. 0hee can be

heated to high temperatures without affecting its nourishing, healing 8ualities, so use ghee to

saut? vegetables, spices or other foods.

@. ooling foods are wonderful for balancing 1itta dosha. Sweet juicy fruits, especially pears,

can cool a iery 1itta 8uickly. 2ilk, sweet rice pudding, coconut and coconut juice, and

milkshakes made with ripe mangoes and almonds or dates are examples of soothing 1itta4

pacifying foods.

A. *he three ayurvedic tastes that help balance 1itta are sweet, bitter and astringent, so

include more of these tastes in your daily diet. 2ilk, fully ripe sweet fruits, and soaked and

blanched almonds make good snack choices. (at less of the salty, pungent and sour tastes.

B. /ry cereal, crackers, granola and cereal bars, and rice cakes balance the li8uid nature of

1itta dosha, and can be eaten any time hunger pangs strike during the day.

C. arrots, asparagus, bitter leafy greens, fennel, cruciferous vegetables such as broccoli,

caulilower, and -russels sprouts, green beans and bitter gourd 5in very small 8uantities6 are

good vegetable choices. *hey become more digestible when chopped and cooked with 1itta4

pacifying spices. 'egetables can be combined with grains or mung beans for satisfying one4

dish meals. &void nightshades.

D. -asmati rice is excellent for balancing 1itta. Wheat is also good44fresh latbreads made with

whole4wheat lour 5called atta or chapatti lour and available at ndian grocery stores6

combine well with cooked vegetables or 1itta4balancing chutneys. #ats and amaranth are

other 1itta4balancing grains.

E. hoose spices that are not too heating or pungent. &yurvedic spices such as small 8uantities

of turmeric, cumin, coriander, cinnamon, cardamom and fennel offer lavor, aroma andhealing wisdom.


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F. /rink sweet lassi with lunch to help enhance digestion and cool, not ice4cold, water to

8uench thirst.

Suggested $ood %hoices for #itta Dosha



check back oftenG

0rains; +ice, wheat, barley, oats, amaranth, sago, all cooked until tender

'egetables; &sparagus, tender and bitter greens, bitter gourd, carrots, fennel, peas, green

beans, >ucchini, lauki s8uash, artichoke, parsnips, okra, celery, -russels sprouts, broccoli,

caulilower, beets, sweet potatoes, all cooked, small 8uantities of raw lettuce, carrots or

cucumber

!ruits; &vocado, pineapple, peaches, plums, grapes, mangoes, melons, pears, pomegranates,

cherries, all kinds of berries, apples, coconut, dates, fresh and dried igs, raisins 5soaked6, all

ripe and sweet

entils; 2ung beans, mung dhal, red or brown lentils, small portions of garban>os, lima beans,

black beans, all cooked until butter4soft

/airy; Whole milk, cream, butter, fresh yogurt 5cooked into foods6, lassi, cottage cheese, fresh

paneer cheese

#ils; 0hee, olive oil, walnut oil

%erbs; ilantro, curry leaves, parsley, fresh basil, fresh fennel, fresh mint

NutsandSeeds; &lmonds 5soaked and blanched6, sunlower seeds, pumpkin seeds

Spices; *urmeric, cumin, cardamom, coriander, fennel, small 8uantities of black pepper,

hinese cinnamon, mint, saffron, dill, sweet orange >est

#ther; +ice milk, soy milk, sucanat, turbinado sugar, date sugar, and tofu in moderation 5diced

small and cooked with spices6


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Balancing #itta Dosha: &ifest!le

A#ur0e$i% tets re%o))e"$ the ri"%ile o- oosites -or re$u%i"! the le0el o- a $osha that has

be%o)e a!!ra0ate$. i"%e the %hara%teristi%s o- Pitta i"%lu$e shar"ess heat a"$ a%i$it# ualitiesthat are oosite to these i" $iet a"$ li-est#le hel restore bala"%e to Pitta $osha.

Lifestyle recommendations

=. *he primary lifestyle recommendation for balancing 1itta is to stay cool44both physically

and emotionally. &void going out in the heat of the day, especially on an empty stomach orafter you have eaten tangy or spicy foods. &void exercising when it:s hot. Walk away from

situations that make you see red.

@. /o not skip meals, do not fast and do not wait to eat until you are ravenously hungry. Start

your day with cooked fruit, followed by some cereal. (at a sustaining meal at lunch, and a

lighter meal for dinner. !or snacking, choose sweet juicy fruit44fully ripe mangoes, sweet pears

and sweet juicy grapes are excellent 1itta4pacifying choices. /elaying meals can cause excess

acidity, so eat on time every day. *he &malaki +asayana helps enhance digestion without

aggravating 1itta dosha. t also helps balance stomach acid.




B. *o soothe sensitive skin, to balance the emotions and to nourish and tone muscles and

nerves, indulge in an ayurvedic massage every morning before you bathe or shower. $se

coconut oil for your massage. f you like, you can add A4B drops of a pure essential oil such as

lavender or rose to @ o>. of massage oil. 2ix well before use. *wo or three time a week,

massage your scalp with warm oil, and let the oil stay for an hour or two before you shampoo.

&fter your shower or bath, apply a pure, gentle moisturi>er all over your body or spray your

skin with pure rose or sandalwood water to keep your skin feeling cool all day long.

C. 1rotect yourself from the heat. Stay cool in warm weather by wearing loose cotton clothing.

Wear a wide4brimmed hat and sunglasses to protect your eyes when you go out. /rink lots of

room temperature water.


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D. Water4based activities are ideal exercise for 1itta4dominant people. *ry swimming or a8ua4

aerobics to stay it but cool. Strolling after sunset, especially along a waterfront, is also a

soothing way to it some leisurely activity into your day.

E. f 1itta dosha is out of balance, you may ind that you can fall asleep without much trouble,

but you wake up in the very early hours and ind it dificult to get back to sleep. t is important

to get to bed early, so that you can get ade8uate rest each night. & cup of warm milk, with

some cardamom, can be helpful before bedtime.

F. -alance work and play. Set aside some time for +I+ every day, and do not get so absorbed

in a project that you are unable to detach from it.

J. Set aside about AH minutes each day for meditation, to help balance the heart and emotions

and to enhance body4mind4spirit coordination.

What is !a"ha?

3apha is made up of the two elements water and earth.

*he most revered ayurvedic text, the haraka Samhita, deines the characteristics of 3apha

dosha; heavy44both water and earth are heavy elements 5guru69 cold 5sheetoha69 soft 5mridu69

unctuous, offering lubrication 5snigdha69 sweet 5madhura69 stability, offering immunity

5sthira69 and slippery 5tikshila6.

1eople with more 3apha in their constitutions tend to be of larger proportions, with a robust

frame and padded joints, thick smooth skin that may tend towards oiliness, and rich, wavy

hair. *hey are stable and calm in thought, speech and action, and are easy4going and

supportive in relationships. *here is an element of steadiness to their step, a 8uality of

serenity in their smile. oyalty is usually their second name. *hey are long, heavy sleepers and

uncomfortable in damp, clammy environments. alm and sweetness of disposition are

hallmarks of balanced 3apha.

f your prakriti or original constitution has more 3apha in it, you will exhibit many of thecharacteristics and 8ualities of 3apha when you are in balance than people who have more


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1itta or 'ata in their make4up. &nd that:s natural. -ut if the 8ualities become extreme, or more

pronounced than usual at a given time, then the 3apha in you has in all likelihood become

aggravated or imbalanced, and needs to be brought back into balance. &nd if a predominantly

'ata or 1itta person starts exhibiting many 3apha 8ualities, that indicates a 3apha imbalance

in that 'ata or 1itta body type. n both cases, it is then time to follow a 3apha4balancing diet

and lifestyle to help restore the level of 3apha in the physiology to its normal proportion.

!actors that can cause 3apha dosha to increase in the physiology include a diet that contains

too many deep4fried, sweet or heavy foods, over4consumption of ice4cold foods or beverages,

exposure to cold and damp, daytime sleep, and lack of exercise.

Signs that !ou need to "alance 'a(ha

&re you gaining weight easily, even though you feel like you don:t really have an

appetite7

/o you feel tired even though you are not performing any physical activity7

/o you ind it dificult to awake even after long hours of sleep7 /o you wake up feeling

unrefreshed, tired7

s your skin feeling oilier than usual, with breakouts7

s your hair oily and streaky even with regular shampooing7

&re you heavy and congested in your throat, head and chest7

s your digestion slow7 /o you feel heavy and lethargic after a meal7

/o you feel like you just want to sit and be a spectator7

/o you feel withdrawn7 s it dificult to deal with change7 /o you constantly feel the

need to


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be%o)e a!!ra0ate$. i"%e the %hara%teristi%s o- aha i"%lu$e hea0i"ess so-t"ess s9eet"ess %ol$

stabilit# a"$ u"%tuous"ess ualities that are oosite to these i" $iet a"$ li-est#le hel restore

bala"%e to aha $osha.

Dietar! recommendations

nclude a few dry foods in your daily diet to balance the oily nature of 3apha, foods that are

nourishing but light to counter the heaviness of 3apha and warm foods with a >ing to them to

balance the sweet, cold 8uality of 3apha. So what exactly does this mean in terms of foods you

should choose and foods you should stay away from7 %ere are some speciic dietary tips;

=. f you need to balance 3apha, choose ghee, in very small 8uantities, as your cooking

medium. 0hee can be heated to high temperatures without affecting its nourishing, healing

8ualities, so use ghee to saut? vegetables, spices or other foods. Steaming foods and then

adding a mixture of spices saut?ed in very little ghee is best. n general, avoid too many oily

foods.

@. ight, warming foods help balance 3apha. lear vegetable soups with beans and diced

vegetables, stews made with 3apha4balancing vegetables, bean casseroles, dhal soups and

light grainKvegetable combinations are ideal for balancing 3apha, especially when combined

with 3apha balancing spices. Stay away from too much salt and instead infuse dishes with

fresh herbs and spices for lavor.

A. *he three ayurvedic tastes that help balance 3apha are pungent, bitter and astringent, so

include more of these tastes in your daily diet. &pples, garban>o beans cooked with 3apha4

balancing spices or steamed broccoli or caulilower with a light olive oil and spice mixture

make healthy 3apha4pacifying snacks. (at less of the salty, sweet and sour tastes.

B. /ry cereal, salt4free crackers and rice cakes balance the li8uid nature of 3apha dosha and

make good snacks. %owever, eat snacks in moderation if you are trying to balance 3apha, and

avoid sugary snacks. %oney in small 8uantities is the recommended sweetener.


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C. arrots, asparagus, okra, bitter leafy greens, cruciferous vegetables such as broccoli,

caulilower, and -russels sprouts, daikon radish and bitter gourd are good vegetable choices.

*hey become more digestible when chopped and cooked with 3apha4pacifying spices.

'egetables can be combined with lighter grains or mung beans for satisfying one4dish meals.

&void nightshades. !resh green chili peppers and fresh ginger root add lavor while balancing

3apha.

D. hoose lighter whole grains, and eat grains in moderation. -arley, buckwheat, millet and

couscous are good choices. f you choose heavier grains, such as rice or wheat, eat very small

8uantities.

E. Lesty warming spices are wonderful for balancing 3apha. &yurvedic spices such as

turmeric, cumin, coriander, cayenne, black pepper, dried ginger, asafetida 5hing6, cloves and

fenugreek offer lavor, aroma and healing wisdom.

F. /rink lassi infused with digestion4enhancing spices and herbs with lunch and lots of warm

water through the day to help lush toxins from the body.

#he $yur%edic Wellness &uide

Suggested Food Choices for !a"ha dosha



check back oftenG

0rains; -uckwheat, 8uinoa, barley, millet, oats, amaranth, sago, small portions of -asmati rice,

all cooked until tender

'egetables; &sparagus, all kinds of greens, bitter gourd, green beans, lauki s8uash, artichoke,


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celery, -russels sprouts, broccoli, caulilower, beets, kohlrabi, daikon, radish, cabbage, all

cooked

!ruits; &pricots, prunes, peaches, pears, cherries, berries, apples, lemons, limes,

pomegranates, dried igs, raisins

entils; 2ung beans, mung dhal, toor dhal, red or brown lentils, small portions of garban>os,

lima beans, black beans, all cooked until butter4soft

/airy; Whole milk diluted with water, lassi, small portions of cottage cheese or fresh paneer

cheese

#ils; Small portions of ghee and olive oil

%erbs; ilantro, curry leaves, parsley, fresh basil, fresh mint, fresh oregano, fresh thyme, sage,

neem leaves

NutsandSeeds; Sunlower seeds, pumpkin seeds

Spices; *urmeric, cumin, cardamom, coriander, fennel, dried ginger, hinese cinnamon, black

pepper, hinese cinnamon, mint, saffron, dill, lime >est, nutmeg, cayenne, fenugreek, mustard

seed, oregano, marjoram, thyme, rosemary, paprika, mace, cloves

#ther; +aw honey in moderation, unsalted unbuttered popcorn, crackers in moderation,

cooked tofu in small 8uantities 5diced small and cooked with spices6

Balancing !a"ha dosha: Lifestyle

A#ur0e$i% tets re%o))e"$ the ri"%ile o- oosites -or re$u%i"! the le0el o- a $osha that has

be%o)e a!!ra0ate$. i"%e the %hara%teristi%s o- aha i"%lu$e hea0i"ess so-t"ess s9eet"ess %ol$

stabilit# a"$ u"%tuous"ess ualities that are oosite to these i" $iet a"$ li-est#le hel restore

bala"%e to aha $osha.

&ifest!le recommendations

=. *he primary lifestyle recommendation for balancing 3apha is to get moving. 1hysically, get

some exercise every single day. 2entally, challenge yourself with new activitiesMlearn a new

skill, solve some pu>>les or take a class. (motionally, welcome new relationships in your life


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by making it a point to meet peopleMvolunteering comes naturally to the caring 3apha nature

and can provide a forum for building nurturing new bonds.

@. /o not skip meals, and do not fast. *he 3apha digestive agni tends to be low, as does

appetite, and not eating on time slows down the metabolism even more. Start your day with a

light breakfast. (at a sustaining meal at lunch, and a lighter meal for dinner. *he &malaki

+asayana helps enhance digestion and revs up the metabolism.




B. /eep4cleanse oily skin twice a day with a natural cleanser to rid the skin of surface

impurities and grime. #nce a week, exfoliate your skin with a cleansing scrub. Shampoo your

hair every other day at least with a gentle natural shampoo. *he ayurvedic oil massage,

performed each morning before your shower or bath can help dislodge embedded toxins and

increase natural energy levels.

C. 1rotect yourself from the damp and cold. /rink lots of warm water, infused with warming

spices such as turmeric, dried ginger and black pepper. &t4home steam therapy can help open

clogged channels.

D. 'igorous activities are ideal exercise for 3apha4dominant people. (xercise everyday for best

results, but without overstraining. +ac8uetball, singles tennis, jogging and aerobics are good

activity choices for balancing 3apha. (xercise in the morning if you can to get a good charge

for the day ahead.

E. f 3apha dosha is out of balance, youll tend to feel tired even after a solid ten hours of

uninterrupted sleep. 0o to bed early and wake up really early in the morning, deinitely before

sunrise, to improve the 8uality of your rest. /o not indulge in daytime snoo>es.


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F. &dd >est to your life by consciously incorporating variety and new experiences into your

life. *ravel, meeting new people and trying new hobbies are ways to embrace change.

J. Set aside about AH minutes each day for meditation, to help balance the heart, mind and

emotions and to enhance body4mind4spirit coordination.

n the next installment you will ind out the top =H &yurvedic herbs and how you can use them

to reverse aging, prevent and cure disease.

See you next time!

)amaste

)ira* )ai+

Visit htt(:,,www-)ira*)ai+-comto get access to lots of information and (roducts that

will hel( !ou disco.er how to re"alance !our dosha/s0 and reach o(timum mental and

(h!sical (erformance using the ancient medical science of A!ur.eda-

I also run mentoring (rograms in se.eral areas of "usiness0 health and (ersonal

de.elo(ment

#lease .isit the lin+ here for more information:

htt(:,,www-)ira*)ai+-com,mentoring
http://www.nirajnaik.com/http://www.nirajnaik.com/http://www.nirajnaik.com/http://www.nirajnaik.com/mentoringhttp://www.nirajnaik.com/http://www.nirajnaik.com/mentoringhttp://www.nirajnaik.com/

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