What is Ayurveda?
You may have seen ayurvedic tea at your local spa. Or maybe you have never heard of Ayurveda. Regardless of your background, I am breaking it all down for you in this article. By the end of this article, you will have 3 realistic ways to live your best ayurvedic life.
Ayurveda, one of the world’s oldest medical systems, originated in India more than 3,000 years ago. Ayurveda is a holistic practice based on the connection between the mind, body, and spirit. Rather than focusing on only diet or only supplements, this ancient healing system believes in assessing a person’s diet, exercise routine, supplement regimen, and overall lifestyle.
If you go to an Ayurvedic practitioner, they will probably ask you a series of questions to figure out your dosha. The three doshas, or body types, are Vata, Pitta, and Kapha. Determining your dosha can help you learn more about yourself. We won’t talk too much about doshas in this particular article, but it is important to know they are the core of Ayurvedic medicine. According to the National Institute of Health, approximately 240,000 Americans use Ayurvedic medicine. While Ayurveda does not take a one-size-fits-all approach, there are a few practices most people can benefit from.
1. Practice yoga and meditation
Yoga and Ayurveda are considered “sister” practices. Similar to Ayurveda, yoga is a centuries old tradition that focuses on the mind-body connection. While most widely known for its physical benefits, meditation and breathing exercises are also important elements of yoga. Compared to traditional forms of aerobic exercise, yoga focuses on improving both the physical body and mental clarity. A consistent yoga practice can increase flexibility and strength, while promoting a sense of awareness and overall well-being.
Meditation, an ancient practice, has been gaining attention in the media recently. According to Ayurveda, the true goal of meditation is to connect with your deep inner self. Contrary to popular belief, you do not need to meditate for 20 minutes a day to see benefits. In a 2019 study, non-experienced meditators listened to a 13-minute daily guided meditation over 8 weeks. Participants in this study showed improved mood, attention, and working memory.
An important part of mediation is deep breathing. Pranayama, or control of breath, is a fundamental part of Ayurveda. There are 8 different types of pranayama, each with its own set of benefits. Here is a quick Pranayama exercise you can do at your desk right now:
● Set a timer for 1 minute
● Breathe in for three counts
● Hold for three counts
● Breathe out for six counts
● Repeat until timer runs out
● Take note of how you feel
Whether it is in between meetings, on your commute to work, or while you’re cooking dinner, find just one minute to perform this exercise daily.
2. Try ayurvedic herbs
Ayurvedic herbs have been used in India for centuries, and have recently been popping up everywhere. And for good reason. In Ayurvedic medicine, Ashwagandha and Shatavari are considered Rasayana herbs. Rasayanas are said to promote physical and mental health and have been traditionally used to increase longevity.
Ashwagandha, an adaptogenic herb, has been clinically studied for its stress-relieving properties. In a 2019 study, Ashwagandha was shown to reduce morning cortisol, which is known as the body’s main stress hormone. Participants in this study reported a reduction in stress and overall improvement in mood after 60 days of supplementing with the herb.
In addition to stress support, Ashwagandha has been traditionally used to support sexual function. A study showed that 50 healthy women who took ashwagandha over an 8-week period reported improved arousal and orgasms. Men can also benefit, a 2013 study showed significant improvement in serum hormone levels after a 90-day treatment.
Shatavari, an adaptogenic herb like Ashwagandha, is known as the “Queen of Herbs”' in Ayurveda. It has been used for ages to support women’s health. Research shows Shatavari can help with common symptoms of menopause. In this particular study, a group of healthy women took an Ayurvedic herb formulation over a period of 12 weeks. At the end of the 12 weeks, the participants reported a reduction in hot flashes and night sweats.
Now do you feel “off” in the weeks leading up to menstruation? You aren’t alone. 47.8% of women of reproductive age report experiencing PMS. Shatavari has been used in ancient Ayurvedic practice to balance hormones and support common symptoms of PMS. Balanced hormone levels may help with hormonal breakouts and mild mood changes associated with the menstrual cycle in otherwise healthy individuals.
3. Massage
The classic Ayurvedic oil massage, Abhyanga, promotes wellness and feelings of relaxation. The best part is you don’t need to go to a spa; Abhyanga can easily be done at home. If you ask us, self-massage and self-care go hand in hand. Abhyanga involves patiently massaging yourself with warm, not hot, oil starting with your chest all the way down to your feet. Be careful not to slip after oiling the bottom of your feet! The type of oil you use will depend on your dosha and skin type. Practicing Abhyanga consistently can make you feel calm and centered. I love to do it first thing in the morning while drinking my matcha latte, but it could also be included in your nighttime wind down routine.
In a small study, 20 participants underwent a 1-hour Abhyanga massage treatment. Participants self-reported stress levels before and after the massage. Findings showed Abhyanga massage significantly reduced stress.
Ayurveda may seem overwhelming, but it doesn’t have to be! These 3 practices can help you upgrade your wellness routine. Before making any drastic lifestyle changes, always consult with your healthcare practitioner first.