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Feeling tired?

In our fast-paced, modern world, many of us are feeling tired, battling constant tiredness and fatigue.

While there can be various factors contributing to this energy drain, one often overlooked aspect is the way we breathe.

As a naturopath and yoga teacher, I have witnessed the transformative power of conscious breathing on energy levels and overall well-being.

In this article, we will explore the fascinating link between tiredness and breathing and how incorporating simple breathing practices into your daily routine can rejuvenate your vitality.

Breathing is a fundamental and automatic process that we rarely pay conscious attention to. Yet, our breath is intimately connected to our body’s energy production. And most of the time you are feeling tired because your breath is short and can’t nourish properly your cells. Let’s dive deeper into it.

Oxygen and Energy Production:

Oxygen is essential for the production of energy in the form of adenosine triphosphate (ATP) in our cells. When we breathe shallowly or inefficiently, we deprive our cells of the oxygen they need to produce energy efficiently. This can result in a sense of tiredness and lethargy.

Stress and the Fight-or-Flight Response:

In our stressful lives, many of us habitually breathe rapidly and shallowly, activating the sympathetic nervous system’s fight-or-flight response. This response can lead to increased stress, tension, and energy depletion.

Conscious deep breathing can activate the parasympathetic nervous system, promoting relaxation and energy restoration.

3. Proper Oxygenation and Detoxification:

Deep and mindful breathing aids in proper oxygenation of the body and supports the removal of metabolic waste and toxins. This detoxification process enhances overall vitality. You understand now why ancient sages practices pranayama or breath work…

Yoga, combines physical postures, meditation, and conscious breathing. They are powerful tools for increasing energy levels.

In my yoga classes, I use specific breathing techniques which are revitalizing and combat tiredness.

Pranayama:

Feeling tired, practice pranayama everyday and see how it is changing your life!

Pranayama is the yogic practice of breath control. Techniques like Ujjayi breathing, Kapalabhati, Bhastrika, nadi shodhana and so many more can invigorate your body and mind by increasing oxygen intake and improving lung function.

Those technics allow us to detoxify and improve health issues like fatigue, hormines imbalances, diabetes, cholesterol, hypertension, weight, thyroids problems…

Breath Awareness:

In my yoga classes, a significant focus is placed on breath awareness. This practice teaches individuals to notice their breath patterns, bringing attention to any shallow, erratic breathing, and correcting it to enhance energy levels.

I use this awareness in the asana practice either which improve focus, blood and lymphatic circulations as well as improving organs functions.

Yoga Poses:

Yoga is not simply physical exercises as it is teaching in the west. Each yoga pose has its own effects, such as backbends and inversions, which open up the chest and lungs, allowing for deeper, fuller breaths. These poses also stimulate energy centers in the body, revitalizing your system.

  1. Mindful Breathing:

Throughout the day, take short breaks to practice mindful breathing. Inhale deeply through your nose, allowing your abdomen to rise, and exhale slowly through your mouth. This practice can instantly reduce stress and increase energy.

  • Set a Breathing Alarm:

Set reminders on your phone or computer to prompt you to take a few moments for conscious breathing. This habit can help prevent energy depletion.

  • Deep Breathing Before Bed:

A few minutes of deep, slow breathing before bedtime promote relaxation and improve the quality of your sleep, which, in turn, boost your energy during the day.

  • Incorporate Yoga

Consider attending regular yoga classes or incorporating a short daily yoga routine into your life. Yoga’s focus on breath and movement can significantly enhance your energy levels and your immune system. Take your free class with me here

The link between tiredness and breathing is a powerful and often overlooked aspect of our overall well-being.

By paying attention to our breath and incorporating practices such as yoga and conscious breathing into our daily lives, we can rejuvenate our vitality and combat the constant fatigue that plagues our busy world.

So, take a deep breath, inhale new energy, and exhale exhaustion, your path to boundless energy begins with the simple act of breathing.

Don’t search for complicated medical protocols, healing is in your own body and your will to practice. Regularity is the key.

Of course, if you want to pollute your body and mind with chemical supplements, you are free.

Take back your power and your conscious to improve your life quality.

Follow me, I show you how. (free lesson here)

Premenstrual Symptoms treatment

Ayurveda offers a holistic approach for premenstrual symptoms treatment, promoting overall well-being and balance during your menstrual cycle. 

Premenstrual symptoms can be a challenging and uncomfortable part of many women’s lives.

In this article, I will dive into Ayurvedic remedies, their physiological benefits, and the scientific support behind them. 

Discover how dietary adjustments, a blend of herbal supplements,  yoga, and pranayama can transform your menstrual health.

I personally get relief from menstrual syndrome by practicing yoga 3 times a week and only feed myself with fresh food.

All my meals are without processed and industrial food. 

I have had no breast pain, headaches, mood shifting and belly cramps since that time. I encourage you to try, among the advices, what fits you, especially observing your diet and you will recover and get relief naturally.

Which food worsens the condition and which improves it. Because food also affects the balance of our hormones as well as the quality of our mind. 

Premenstrual Syndrome (PMS) is a condition that affects many women in the days or weeks leading up to their menstrual period. While the exact cause of PMS is not entirely understood, it is related to hormonal fluctuations and their effects on our various body systems. 

Hormonal Fluctuations:

During the menstrual cycle, there are significant fluctuations in hormone levels, primarily estrogen and progesterone. In the first half of the menstrual cycle (follicular phase), estrogen levels rise, and then they decline as the ovulation phase approaches. After ovulation, progesterone levels increase.

What is the role of estrogen in your body?

Estrogen plays a role in regulating serotonin, a neurotransmitter associated with mood. When estrogen levels drop in the latter part of the menstrual cycle, it can affect serotonin levels, potentially leading to mood swings and irritability.

It can also affect fluid balance in the body. That’s why some women experience bloating and water retention due to these hormonal shifts.

What is the role of Progesterone?

Progesterone influences the GABA (gamma-aminobutyric acid) receptors in the brain, which have a calming effect. When progesterone levels drop before menstruation, it can lead to increased anxiety and irritability.

Now you understand what is behind your mood changes…

Inflammation and Immune Response:

PMS may be associated with an increased inflammatory response in the body. This could be related to the release of certain immune factors in response to hormonal fluctuations.

For example, prior to the onset of menstruation, the cells composing the uterine lining, known as endometrial cells, start to deteriorate. This deterioration leads to the release of significant quantities of inflammatory prostaglandins. These substances result in the narrowing of blood vessels in the uterus and induce the contraction of the muscular layer, ultimately causing discomforting cramps.

Neurotransmitter Changes:

Premenstrual syndrome is associated with changes in various neurotransmitters in the brain. For example, dopamine and norepinephrine levels may fluctuate, which also influence mood and energy levels.

That is why you feel tired before, during and after your periods.

Genetic and Lifestyle Factors:

There is evidence to suggest that genetics may play a role in PMS susceptibility. 

Lifestyle factors, such as stress, poor diet, and lack of exercise, also exacerbate PMS symptoms.

It is important to exercise regularly to maintain fluids circulations in the body and stay in homeostasis state.

Psychological Factors:

Your psychological state affects premenstrual syndrome by increasing the symptoms. Stress, sadness, and low energy can create a feedback loop.

Individual Variability:

It’s important to note that not all women experience PMS to the same degree, and some may not experience it at all. 

But PMS affects 20 to 50% of women of childbearing age

Individual variations in hormone sensitivity, genetic predisposition, and lifestyle factors all contribute to the variability of PMS symptoms.

In summary, PMS is a multifactorial condition influenced by hormonal fluctuations, neurotransmitter changes, immune responses, genetics, and lifestyle factors. All these factors lead to the diverse range of physical and emotional symptoms associated with PMS. 

So, what are the solutions?

Herbal Supplements: The Power of Nature

Depending on the symptoms experienced, you can choose the plants adapted to your case.

All advice that I give you as a naturopath and ayurvedic therapist has to be confirmed by adapting them according to your constitution so your doshas and your medical history. It is necessary to consult to have the best diagnostic and efficiency.

1. Ashwagandha (Withania somnifera): 

This adaptogenic herb is known for reducing stress by lowering cortisol levels, leading to improved emotional stability and reduced anxiety. The physiological benefit of lower cortisol is well-documented in stress reduction studies.

Consumption of ashwagandha is not recommended without medical advice, or contraindicated, in people who are pregnant or breastfeeding, suffering from intestinal disorders, suffering from hyperthyroidism, suffering from hemochromatosis.

Recipe t: Mix 1/2 tsp of Ashwagandha powder in warm milk or a dairy-free alternative. Consume before bedtime.

2. Shatavari (Asparagus racemosus): 

Rich in phytoestrogens helps to correct the hormonal balance and makes the cycle regular. It also helps lower the activity of mediators that cause pain and cramps during periods. 

In addition to the bioactive compounds, the various parts of the plant also contain a rich supply of beneficial nutrients and minerals, including manganese, copper, zinc, cobalt, potassium, selenium, calcium, and magnesium. Furthermore, the plant contains essential vitamins such as Vitamin A and ascorbic acid. Notably, it also contains crucial fatty acids like gamma-linolenic acid, which plays a significant role in the treatment of conditions such as high cholesterol, heart disease, mood disorders, diabetes, and arthritis.

Anyone taking diuretic medication should avoid shatavari. The supplement may also cause low blood sugar. People taking medications or herbal remedies to lower blood sugar should refrain from taking shatavari

 Recipe: Brew Shatavari root, 1-2 grams per day, in hot water for a soothing tea.

3.Triphala (A Blend of Three Fruits): 

Acting as a mild laxative. Triphala aids with constipation and bloating and common premenstrual discomforts. Its physiological benefits in promoting healthy digestion are well-documented.

Triphala is contraindicated for children, pregnant and breastfeeding women.

Recipe: Prepare a Triphala decoction by steeping 1 tsp of Triphala powder in hot water for 10-15 minutes.

4. Brahmi (Bacopa monnieri):

Brahmi’s cognitive-enhancing effects are scientifically supported. It helps maintain mental clarity and emotional stability.

This plant is the perfect ally in combating stress, it is an adaptogenic plant that has an anxiolytic and soothing effect. It works positively in cases of physical and psychological stress, notably by reducing the cortisol levels (the stress hormone) and supporting neurotransmitter activity.

Brahmi is known to help alleviate Alzheimer’s symptoms, a disease characterized by neuron degeneration and the progressive decline of cognitive faculties and memory. Numerous recent scientific studies have demonstrated that Brahmi contributes to maintaining brain performance as it directly affects the brain’s microcirculation. It is also believed to alleviate the effects of Parkinson’s disease and shows very encouraging results in the treatment of depression.

Brahmi is highly valued by meditation practitioners because it helps purify the mind, and yogis attribute to it the power of elevating the spirit and facilitating the opening of the 7th chakra.

It serves as an excellent remedy for relieving arthritis, gout, and other inflammatory diseases. It soothes symptoms of irritable bowel syndrome and gastrointestinal or digestive disorders (gastric ulcers, flatulence, indigestion, constipation).

Brahmi has powerful antioxidants, which help protect our body against free radicals. It is also a powerful anti-inflammatory which allows better cerebral circulation. Brahmi is also known to control blood sugar levels in diabetic patients and can help improve the symptoms of hypoglycemia.

Although the use of this supplement is considered safe, as a precaution, young children, pregnant and breastfeeding women should avoid taking it.

It is also not recommended for people suffering from urinary obstructions or emphysema.

It may interact with other medications, such as certain sedatives, antidepressants (amitriptyline), neuroleptics (phenothiazines), and also thyroid treatments.

Brahmi has few side effects, however certain undesirable effects may be felt (especially when taken on an empty stomach): dry mouth, nausea, diarrhea, stomach aches and cramps.

Recipe: Brahmi can be consumed as a herbal tea or in capsule form. You can also apply Brahmi oil on your scalp to soothe your mental activity. 

Dietary Adjustments: Nourishing Your Body

Junk food is the worst food ever

It is not new…

A balanced diet with whole, unprocessed foods provides essential nutrients, maintains stable hormonal system, blood sugar levels, and supports emotional well-being.

Reducing salt and sugar intake prevents water retention and mood swings, with scientific studies backing the benefits of these dietary adjustments.

Stay well-hydrated with warm water or herbal teas aids in digestion and reduces bloating. Proper hydration supports overall bodily functions.

Choose your diet consciously and be aware that the optimal functions of your body depend, among other things, on the quality of the food you give it.

Yoga and Meditation: 

Scientific studies and practitioners confirm that regular yoga and meditation reduce stress, balance the nervous and hormonal system, leading to homeostasis, decreasing anxiety and promoting emotional stability.

What yoga postures to alleviate PMS: 

You can start by practicing this 3 poses:

  • Child’s Pose: Relieves Tension in the Lower Back
Balasana

Excellent in increasing blood circulation, as it aids in promoting the flow to the spine, brain, and organs.

The torso rests on or between the thighs, which helps to promote digestion. As you breathe in and out while in the posture, your belly expands and allows for a massage of the digestive organs. This helps move your digestion along, and can help alleviate gas pain as well.

Brings balance to both the mind and the body through strengthening, stretching, and connection to the inner-self. As a result, practicing Child’s Pose gives you that boost that you need both mentally and physically to move through the day with energy and focus.

  • Cat-Cow Pose, 
Bitilasana Marjaryasana

It stretches your belly muscles and helps reduce menstrual cramps, and also increases flexibility and strengthens your spine!

  • and Supine Bound Angle Pose 
Supta baddha Konasana

This pose helps to open the hips and stretch your pelvis region. It’s great for helping to relieve symptoms like stomach cramps and bloating by stretching the muscles and increasing circulation. It can also be helpful in reducing lower back pain.

Adequate rest and sleep 

It supports hormonal balance and emotional well-being. Sleep studies show a direct link between quality sleep and emotional stability.

If you want to experience a complete yoga class to relief your PMS, click here to get your free class.

Abhyanga, or self-massage 

Do it with warm sesame oil, improves circulation and relaxes muscles, providing physical relief backed by physiological benefits.

Aromatherapy: The Power of Scent

Inhaling calming essential oils like lavender, rose, or chamomile activates your olfactory system, promoting relaxation and reducing emotional tension.

Aromatherapy recipe: add a few drops of your chosen essential oil to a diffuser.

Nasya: 

It is a nasal application of herbal oils that can alleviate headaches and sinus congestion, providing psychological relief. You can use 1 or 2 drop of sesame oil in each nostrils.

Deep breathing exercises, such as Nadi Shodhana (Alternate Nostril Breathing), balance the autonomic nervous system and so lead, among other things, to emotional stability. 

By incorporating these ayurvedic remedies and routines, you can find relief from premenstrual symptoms or simply get rid of them while benefiting from the physiological and scientific advantages they offer. 

No need for chemical supplements, all is in nature and your body. These natural solutions support your menstrual health and enhance your overall quality of life. Embrace the power of Ayurveda and Yoga to create a healthier and more balanced menstrual cycle.

The Effect of Yoga on Menstrual Disorders

Premenstrual Syndrome

Association among Premenstrual Syndrome, Dietary Patterns, and Adherence to Mediterranean Diet

Exercise for premenstrual syndrome: a systematic review and meta-analysis of randomised controlled trials

Boost your immune system before winter

Healthy food and lifestyle boost your immune system.

It’s essential to prepare and boost your immune system before winter to ward off illnesses.

According to our personal experiences and statistical data, we tend to get sick more frequently once the summer season ends.

However, by taking steps to strengthen our immune system, you can increase your resistance to seasonal viruses. This is why, as soon as autumn arrives, it is wise for you to act in this direction.

In this article:

  • Why is strengthening immunity before winter important?
  • Which components support immunity?
  • How to evaluate prebiotics and probiotics?
  • What seasonal foods strengthen our defenses?
  • What plants can help immunity?
  • Which essential oils stimulate immunity?
  • Why are bee products useful for resisting diseases?

Contrary to popular belief, cold does not kill germs. It’s quite the opposite because they are no longer exposed to summer UV rays. Then in winter, the air is dry which weakens our mucous membranes, and microbes thus penetrate the body more easily.

The cold slows down your blood circulation, which hinders the mobility of immune cells, and reduces the motility of the cilia of the mucous membranes of the respiratory tract. It therefore has harmful effects on our immune system.

The cold also encourages us to stay indoors more and you reduce your physical activity, which is essential for the proper functioning of your immune system.

We ventilate our indoor spaces less, thus encouraging the spread of microbes.

Concerning food, you tend to consume more fat and less diversified plants.

Then, reduced exposure to the sun in winter limits our production of vitamin D, whose role in strengthening immunity is well established, particularly against coronaviruses.

Several elements act as regulators and strengthen your immune system.

We can cite omega-3, vitamin D, natural vitamins, including vitamin C, zinc, polyphenols and everything that allows the good health of the intestinal microbiota.

Polyphenols are compounds found in many plant foods. Here are some examples of polyphenols commonly present in our food:

  • Resveratrol: in red grapes, red wine, peanuts and blueberries.
  • Quercetin: in onions, apples, berries and citrus fruits.
  • Curcumin: in turmeric
  • Epigallocatechin gallate (EGCG): mainly in green tea.
  • Anthocyanins: in berries, such as blueberries, raspberries and cherries.
  • Catechins: in dark chocolate, tea and certain varieties of fruit.
  • Ellagic acid: in nuts, pomegranates, strawberries and blackberries.
  • Lycopene: Found in tomatoes, watermelons and pink grapefruit.

 You will also promote fiber. Because we cannot talk about effective immune defenses without associating them with a quality microbiota and an intact intestinal mucosa. Because it is in the intestine that immune cells acquire their immunocompetence, that is to say the ability to distinguish what must be tolerated and what must be eliminated.

An unhealthy intestine is therefore ultimately accompanied by impaired immunity, often associated with chronic inflammation which promotes most of today’s diseases.

Vegetables: V like vitality and support boost your immune system.

 You find dietary fiber in many plant-based foods such as:

  • Whole grains: oats, whole wheat, brown rice and quinoa.
  • Legumes: beans, lentils, chickpeas and peas.
  • Fruits: especially apples, pears, bananas, raspberries and strawberries.
  • Vegetables: Broccoli, carrots, spinach, Brussels sprouts and green beans are rich in fiber.
  • Nuts: almonds, walnuts and hazelnuts.
  • Seeds: chia, flax, sesame and sunflower seeds.
  • Oat bran: a fiber concentrate that can be added to cereals, yogurts or smoothies.
  • Wholemeal bread: made from spelled or buckwheat flour.
  • Wholemeal pasta: made from spelled.
  • Root vegetables: potatoes with their skins, rich in fiber.

The quality of your microbiota determines the effectiveness of your immunity. In the event of dysbiosis, that is to say an imbalance in the species making up the microbiota, it is justified to take prebiotics (fibers from which the bacterial species of interest feed) or probiotics (bacterial species of interest) in cures. However, it is a shame to come to this, because if you had a quality lifestyle in the long term you would not need these cures

You need to promote a healthy, predominantly plant-based diet of the Mediterranean type in the long term.

That you observe your emotions and in particular stress which must remain moderate and “managed”, and that you practice sufficient physical activities.

Your sleep is also an extremely important factor for cellular regeneration and your homeostasis in general.

All this is the key to your immunity (apart from environmental quality)!

Here I give you a list of probiotics and prebiotics that you can incorporate into your diet.

Natural probiotics are beneficial microorganisms found in some fermented foods.

  • Yogurt: Yogurts contain strains of probiotic bacteria such as lactobacillus acidophilus and bifidobacterium bifidum.
  • Kefir: a fermented milk-based beverage that contains a variety of probiotic strains, including lactobacillus kefiranofaciens.
  • Sauerkraut: Fermented cabbage is rich in probiotic bacteria, particularly strains of Lactobacillus.
  • Kimchi: a Korean dish made from fermented vegetables, containing probiotic lactic acid bacteria.
  • Miso: a fermented soybean paste widely used in Japanese cuisine, containing probiotic bacteria.
  • Fermented Pickles: Pickles fermented in salt water contain natural probiotics.
  • Kombucha: a fermented drink made from sweet tea, containing probiotic bacteria and yeast.
  • Tempeh: a preparation made from fermented soy, rich in probiotic bacteria.
  • Lacto-fermented vegetables: Other vegetables like carrots, beets, and green beans can be lacto-fermented at home to get natural probiotics.

It is important to note that the probiotic content of these foods can vary depending on preparation methods and fermentation conditions. To get the most benefit, choose unpasteurized products, as pasteurization can destroy probiotics.

Prebiotics are non-digestible food compounds used by probiotics.

Prebiotics are non-digestible food compounds that serve as food for probiotics, promoting their growth and activity. Here are some examples of natural sources of prebiotics:

  • Garlic: Garlic contains inulin, a natural prebiotic.
  • Onions: Onions are rich in fructo-oligosaccharides (FOS), a type of prebiotic.
  • Asparagus: Asparagus is a natural source of inulin.
  • Bananas: Ripe bananas contain fructooligosaccharide (FOS).
  • Whole wheat: Whole wheat contains fructan, a prebiotic.
  • Oats: Oats are a source of beta-glucans, another type of prebiotic.
  • Barley: Barley also contains beta-glucans.
  • Chicory: Chicory is rich in inulin and is often used as an ingredient in coffee substitutes.
  • Dandelion: Dandelion roots contain inulin.
  • Legumes: Chickpeas, lentils and beans are natural sources of prebiotics.
  • Sweet Potatoes: Sweet potatoes contain inulin.

Prebiotics help promote the growth of probiotics and maintain a balanced gut microbiome, which can have beneficial effects on digestive health and the immune system. It is advisable to include these foods rich in prebiotics in your diet to support healthy intestinal flora.

– The squash and other pumpkins are rich in beta-carotene, which gives them their beautiful orange color. In addition to its antioxidant action, beta-carotene improves the functioning of certain immune cells.

– The leeks contain prebiotic fibers which contribute to intestinal health, but also antioxidant polyphenols, including kaempferol, which are also found in other leafy green vegetables such as cabbages and the broccoli.

These polyphenols have, among other things, anti-inflammatory and antimicrobial properties.

So, get to your soup!

And for dessert or snacks, eat apples, raisin rich in polyphenols and tannins. Even in winter, continue to eat plants of all colors, providers of micronutrients and phytonutrients essential for the proper functioning of the immune system.

Plants and spices for immunity

Plants that you can use:

Echinacea is a traditional plant, widely used before and during the cold season to strengthen immunity. It is possible to take Echinacea in concentrated dry extract in the form of capsules, or in mother tincture, at a rate of 30 to 40 drops per dose in a little water, 3 times a day between meals.

– The Thyme is well known for its antibacterial and antitussive properties. It also has antioxidant qualities. Very effective in prevention, it can be used as a daily herbal tea from the first cold weather. Use 1 to 2 teaspoons of dried thyme (aerial parts) per cup of water. When the water has almost boiled, let it infuse covered in order to trap the volatile molecules, 5 minutes for preventive use or 10 minutes for curative use. The concentrated dry extract of Thyme in capsules may be suitable for people who do not like herbal teas.

Spices are treasures for our papillas and health

Certain spices are known for their beneficial properties to strengthen the immune system. Here are some spices commonly used for this purpose:

  • Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties that can boost immunity.
  • Ginger is rich in antioxidants and has anti-inflammatory properties, which may support the immune system.
  • Cinnamon has antioxidant and anti-inflammatory properties that may contribute to immune defense.
  • Garlic contains allicin, which has antimicrobial properties and may boost immunity.
  • Black pepper contains piperine, which may increase the bioavailability of certain nutrients, helping the immune system.
  • Cloves are rich in antioxidants and may have anti-inflammatory properties.
  • Cayenne pepper contains capsaicin, which has anti-inflammatory effects and may boost the immune system.
  • Cumin is rich in antioxidants and may have beneficial properties for immune health.
  • Star anise has antioxidant and anti-inflammatory properties.
  • Cardamom is rich in antioxidants and can help boost immunity.

These spices are often used in cooking to add flavor to dishes. Integrate them into your daily diet to support your immune system.

Pollen and Propolis are rich in flavonoids and phenolic acid which have anti-inflammatory, antioxidant and immunomodulatory properties.

In prevention, they help prepare the immune system.

Royal Jelly is particularly rich in carbohydrates, proteins, lipids, minerals, vitamins (especially group B). It is very interesting as a revitalizer and stimulant in cases of temporary fatigue, during periods of overwork or convalescence.

Honey with its antiseptic properties is good to consume all year round!

Support oral health relieves inflammation, reduces acne breakouts prevent cancer spread speed up wound healing strengthen immune system.

Now you have what you need to properly prepare your immune defenses naturally!

Opportunities for Health Promotion: Highlighting Herbs and Spices to Improve Immune Support and Well-being

Unravelling the Immune Modulatory Effect of Indian Spices to Impede the Transmission of COVID-19: A Promising Approach

Health Benefits of Probiotics: A Review

Health Effects and Sources of Prebiotic Dietary Fiber

General Nutritional Profile of Bee Products and Their Potential Antiviral Properties against Mammalian Viruses

Blood purification

Blood purification offers numerous advantages due to its critical role in the human body.

The significance of blood is well-understood, and maintaining its freedom from toxins is absolutely critical for ensuring good health.

The presence of toxins in the blood can increase susceptibility to diseases, which is why Ayurveda views the purification process as essential for optimizing the body’s functioning. Ayurveda identifies three major components of the human body known as doshas Vata, Pitta, and Kapha.

These Doshas can be employed as indicators to assess the presence of toxins in the blood based on its characteristics. The Ayurvedic criteria based on Doshas are as follows:

1. Vata: an imbalance in this Dosha results in thin, non-viscous blood that tends to form a frothy substance.

2. Pitta: an imbalance in Pitta leads to darker blood, often with delayed clotting.

3. Kapha: a Kapha imbalance causes the blood to become pale, thick, and sticky.

Blood is a vital bodily fluid responsible for supplying oxygen and essential nutrients to the body’s cells while simultaneously carrying away metabolic waste products. It plays a fundamental role in sustaining life itself.

The primary organs responsible for producing Rakta Dhatu are the liver and spleen. The chief purpose of Rakta Dhatu is to provide essential support to the body and ensure the continuation of life.

Ayurveda supports this process as it believes it significantly enhances immunity and overall health. The removal of toxins is also known to be an effective way to prevent many diseases and reduce the risk of illnesses.

If the qualities of your blood are high you will have:

  • A glowing skin and attractive complexion
  • Your sense organs work well
  • You have an optimal digestive power
  • A healthy and happy outlook on life
  • Your body tissues receive good nourishment
  • You are energetic and active

If you have blood disorders

You can develop:

  • herpes
  • abscess
  • skin disorders like acne, pimples, psoriasis, etc
  • gout
  • hemorrhagic disorders
  • tumours
  • jaundice
  • pigmentation of skin
  • indigestion
  • syncope
  • redness of eyes, skin and urine
  • Feeling cold
  • Reduced volume of urine and sweat
  • Skin loses its lustre; becomes pale, dry, rough, and cracked
  • Coldness causes the body to hold on to heat, leading to constipation
  • Craving for hot, spicy, sour, citrus, and iron-rich foods
  • Collapsing veins
  • Becoming mentally dull, having difficulty processing and understanding new information, confusion and misunderstanding.

The quality of foods that you eat

It is very important to prioritize the food’s quality to maintain a pure blood because it can leads to various deficiencies like iron or vitamin B12.

Try to choose food that are organic and grow in normal conditions not industrial one. Industrial and processed food are not providing the nutrients that your body needs to function optimally. Most of that food contains, chemical, artificial flavour, additives, preservatives…And your body accumulates those toxins leadind to disorders and by the time diseases.

Also, avoid excess of sugar or salt, consuming heating oils and fried foods or toxins such as alcohol, nicotine, drugs & chemicals, pesticides, artificial colors, and preservatives.

Combinations of certain foods are also harmful for the guts, for example fruits and milk, milk and meat…

Any excess of food like cheese, curds, milk sour and fermented food can also lead to a bad blood condition.

Take care of your body

Avoid all excessive exposure to the sun, to the radiation or working in a hot environnement. To maintain a good homeostasis and physical conditions, do exercices.

Keep moving your body every day. Exercise regularly and keep looking for opportunities to do physical activity of any sort.

Ayurveda use different kind of strategies to detoxify blood:

Purgation therapy called virechana

Medicated purgation therapy effectively purges pitta and eliminates accumulated toxins from the bloodstream, primarily stored in the liver and gallbladder. This therapy thoroughly cleanses the entire digestive system.

Therapeutic fasting or langhana

Fasting results in a sensation of bodily lightness, offering a reprieve for the digestive system and a chance for the body to undergo a detoxification process.

Bloodletting therapy,

Known as raktamokshana, aids in organ detoxification, enhances immune function, and improves blood circulation. It facilitates the elimination of toxins from the body.

Historically, bloodletting involved the use of leeches; however, in contemporary times, the same benefits can be achieved through regular blood donation.

Herbs with the combination of bitter, astringent, and pungent tastes (tikta-kashaya-katu rasa) have properties that are advantageous for blood purification. These herbs typically exhibit characteristics of being light, fine, and liquid in nature. They tend to have a balanced temperature, not excessively cold or hot. Some of the potent herbs falling into this category include:

  • Neem (Azadiracta indica)
  • Manjistha (Rubia Cordifolia)
  • Saffron (Crocus Sativus)
  • Turmeric (Curcuma Longa)
  • Guduchi (Tinospora Cordifolia)
  • Amla (Emblica Officinalis)

Emotions and memories are transported by the bloodstream.

Anger can elevate the temperature of your blood, while depression has a cooling effect. Since blood carries hormones and genetic information, it can be passed on to future generations. The term “blood relationships” also signifies emotional bonds and connections.

Care your lifestyle to balance rakta dhatu

  • Reduce spicy foods.
  • Drink water all day long,
  • Eat more fruits and vegetables.
  • Don’t skip meals and maintain regular timings for eating.
  • Drink 1/4 cup of fresh aloe vera juice daily.
  • Avoid daytime sleep and go to bed before 10 pm.
  • Reduce your anger, what is creating this anger, try to transcend this harmful emotion for the body.
  • Relax and meditate regularly.

Also, effective blood circulation is crucial for the efficient conveyance of nutrients and energy throughout the entire body. Disorders affecting blood circulation can lead to various health issues, and in severe instances, may even result in organ failure.

Handle stress by incorporating relaxation techniques into your routine. Pause, take deep, calming breaths, and explore relaxation activities that promote well-being. Consider receiving regular massages.

Maintain good posture by standing upright, ensuring your spine is correctly aligned to facilitate proper blood circulation.

Consume a well-balanced diet and seek out natural sources of vitamins K, C, and E. Include foods like oranges, sunflower seeds, garlic, ginger, and turmeric in your diet.

How to cleanse your gut?

You can fast for a week or more with kitchari.  

  • 1/2 cup split mung beans
  • 1 cup basmati rice  

Thoroughly wash both ingredients. Then, melt some ghee and combine it with spices such as fresh ginger, turmeric, ground fennel, cumin, and coriander. Next, add the rice and beans along with 6 cups of water, and bring the mixture to a boil. Reduce the heat to a simmer for approximately 45 minutes or until the mung beans become very soft. Alternatively, you can prepare this in a crockpot and let it cook overnight. Once it’s done cooking, season with salt to your taste. If you live at a high altitude, cook the mung beans for 45 minutes while you soak the rice, then add the rice and cook for an additional 45 minutes.

Another excellent recipe for daily use during a rakta shodhan or liver cleanse.

This recipe aims to detoxify the liver, eliminating excess pitta, and nourishing vata. To cater to pitta, opt for chioggia or golden beets instead of the usual red ones, and use an abundance of cilantro. If you have a kapha constitution, incorporate a spicy green pepper and lightly cook the vegetables to prevent the release of sugars.

  • 4 medium carrots
  • 2 beets
  • 1 daikon radish
  • 2 tsp ghee or sunflower oil
  • 1 bunch bitter dark greens (turnip, kale or collard)
  • 1 t organic turmeric powder
  • 1 inch fresh ginger, finely chopped
  • 1 tsp organic cumin seeds
  • Pinch asafoetida
  • ½ tsp salt
  • 1 bunch cilantro, finely chopped.  

Start by cleaning and cutting the root vegetables into slices. Then, take half of the ghee and heat it in a wok or frying pan. Stir-fry the vegetables until they start to become tender. Once they’ve softened a bit, introduce the greens, cover the pan, and sautĂ© them until they reach your desired level of tenderness.

Simultaneously, in a separate small frying pan, heat the remaining portion of ghee. When it’s hot but not smoking, reduce the heat and add cumin, turmeric, and ginger. Continue frying until the cumin seeds turn brown, then incorporate the asafoetida and mix it into the vegetables. Finally, add the salt and cilantro, give it a good stir, and serve.

This article is intended to provide general information about the Ayurvedic blood purification.

When it comes to your blood disorders, it’s a highly individualized matter and then crucial to have an initial consultation with an Ayurvedic specialist before pursuing any treatment.

You can schedule an appointment at either of our facilities, where an Ayurvedic doctor will create a customized program specifically tailored to your needs.

Blood purification for prevention and treatment of multiple organ failure

Blood purification in sepsis and systemic inflammation

Effects of sequential blood purification on the organ function and lethality

Potential effect of blood purification therapy 

The Transformative Power of Facial Massage and Marma therapy

Facial massage and marmas therapy has reemerged as a rejuvenating practice in the realm of self-care and holistic wellness with a plethora of benefits that extend beyond mere relaxation.

The power of facial massage and how your organs are links to your face.

With roots in ancient ayurvedic healing traditions and medicine it is a natural and non-invasive technique to promote healthy skin, improve circulation, and enhance overall well-being.

Face massage connects a point on your face to an organ or body part then you know what to treat internally with clear external results.

At the heart of this practice lie the main 8 Marmas points which are energy centers that channel vitality throughout the body. In this article, we’ll delve into the world of facial massage, exploring its numerous advantages and shedding light on the significance of the 10 Marma points.

Improved Blood Circulation

Facial massage stimulates blood flow to the skin, nourishing it with essential nutrients and oxygen. This increased circulation helps in achieving that coveted healthy glow and can even aid in the detoxification process.

Reduced Muscle Tension

Just as we experience muscle tension in the body, facial muscles can also harbor stress and tension. Gentle massage eases this tension, leading to a more relaxed and youthful appearance.

Lymphatic Drainage

The lymphatic system plays a crucial role in eliminating toxins and waste from the body. Facial massage encourages lymphatic drainage, reducing puffiness and promoting a clear complexion.

Stress Relief

The act of massaging the face induces a state of relaxation, reducing stress and anxiety levels. This not only benefits the mind but also has positive effects on the skin.

Enhanced Product Absorption

Regular facial massage improves the absorption of skincare products, allowing them to penetrate deeper into the skin and deliver their benefits more effectively.

Promotion of Collagen Production

Massaging the face stimulates collagen production, which is essential for maintaining skin’s elasticity and firmness. This can help combat signs of aging, such as fine lines and wrinkles.

Jaw Tension Release

With the modern habit of clenching the jaw due to stress, jaw tension has become a common woe. Facial massage can target the jaw area, relieving tension and promoting a more relaxed facial expression.

Natural Face Lift

While not a replacement for surgical procedures, consistent facial massage can provide a subtle lifting effect by toning and firming the muscles of the face.

Improve sight

  • Energized Marma Points

The Marma points impact overall well-being and awaken dormant energy, promoting balance and vitality. It is opening up of blocked channels in the face and improve organs functions.

Better Sleep

Facial massage, especially when performed with soothing oils like lavender or chamomile, can have a calming effect that aids in better sleep quality.

Marma points denote regions where the essential life energy referred to as “prana” has a tendency to amass and circulate. In Ayurveda, the main goal is to maintain a good health and the capacity to recover hinges on the unhindered circulation of prana throughout the body. Obstructions in this crucial life energy can result in various health issues.

The marma points are positioned along the nadis, which are the subtle energy pathways within the body. In the Ayurvedic tradition, these nadis correspond to the energy meridians found in Traditional Chinese Medicine (TCM). Similarly, the marma points can be likened to the acupuncture points used in TCM. When comparing these two ancient healing systems, there exist both resemblances and distinctions in terms of the specific points utilized.

Facial massage and marma therapy

The head and facial area constitutes one of the three primary groups of vital energy points (marma) within the body. This region holds immense significance as it houses the entirety of the sense organs and prana, the life force.

8 main Marmas points are located there among the 107 existing:

1. Bilateral points situated slightly above the nasal cavity on both sides of the nose (Phana Marma). These two marma points pertain to the sense of smell, the Kapha dosha governing the head region, the nasal passage, and the nostrils.

2. Marma points found on the outer edges of the eyebrows near the temples (Apanga Marma). These are intricately linked with eyesight, the fiery pitta dosha, and both ocular organs.

3. The terminal and lower extremities of the ears (Vidhur Marma). This juncture where ligament and tendon converge exerts control over prana vayu, the vital energy entwined with inhalation, ingestion, impetus, and progression. Moreover, it influences auditory perception and the energy channels of the ears.

4. Adjacent to the ears, along the temple region (Shankha Marma). These points are intertwined with the tactile sense, the ethereal Vata dosha within the expansive intestine, and the downward-moving prana (apana vayu).

5. Points of intersection where the scalp and facial skin converge, positioned slightly above the brow line (Utkshepa Marma). These coordinates, situated immediately above the Shankha Marma, intricately involve the sense of smell.

6. Midway along the eyebrow arc (Avarta Marma). These junctures are intrinsically linked to the Vata dosha, physical posture, and visual acuity.

7. The central point on the forehead, nestled between the eyebrows (Sthapani Marma). This marma point is intertwined with the sixth chakra (Ajna), the mind, the pituitary gland, and the regulation of the senses.

8. The center of the chin (Chibuk Marma). This focal point pertains to the course of prana through the skin.

These marma points hold profound implications for overall well-being and vitality, as elucidated by the ancient wisdom of Ayurveda.

  1. Preparation

Begin by creating a serene ambiance. Light some calming essential oils, play soft music, and ensure your hands are clean.

2. Breathing

Start with a few deep breaths to center yourself and enhance relaxation.

3. Oil Application

Gently warm a few drops of your preferred facial oil. This could be coconut oil, almond oil, or a specialized facial oil blend.

4. Marma Stimulation:

With the knowledge of the Marma points, apply gentle pressure using your fingertips or palms. Use circular motions and moderate pressure.

5. Muscle Relaxation

Move on to massaging the facial muscles. Begin at the center of the face and work your way outward. Use upward strokes to counteract gravity’s effects.

6. Jaw Release

Spend extra time massaging the jaw area, especially if you tend to clench your jaw due to stress.

7. Eye Area

Be extra gentle around the delicate eye area. Use your ring finger to apply minimal pressure when massaging this area.

8. Relaxation

After the massage, take a few moments to relax and let the oils absorb into your skin.

Facial massage and marma therapy, when practiced with intention and awareness, can offer a myriad of benefits that go beyond skin deep. By incorporating the wisdom of the Marma points into your facial massage routine, you can tap into a holistic approach to organs well-being that nurtures both your inner vitality and outer radiance. As you embark on this journey of self-care, remember that consistency is key.

Regular practice of facial massage and Marma stimulation can lead to a more vibrant, youthful, and balanced you.

Science of Marma (in Ayurvedic diagnosis and treatment)

Blood pressure normalizing effect of Talahridaya marma therapy: A case report

Study of Vaikalyakara Marma with special reference to Kurpara Marma

Marma therapy for stroke rehabilitation — a pilot study

Ayurvedic skin care

Ayurvedic skin care with natural products is the best eay to rejuvenate your skin

Feeling motivated to attempt an ayurvedic skin care and facial cleanse at home? I’m here to simplify the process by outlining the straightforward steps and pinpointing some top-notch products for your convenience!

Opting for natural ingredients or entirely natural products is highly recommended for your routine skincare regimen, as they deliver optimal outcomes without stripping your skin of its inherent moisture. When it comes to your regular skincare routine like a facial cleanse, it’s advisable to avoid using products containing harsh chemicals.

Utilizing chemical-free cosmetics, creams, and personal care items is vital due to the diverse hazards they can pose to both human health and the environment. Certain chemicals have been associated with potential risks, and here are a few of the hazards linked to chemicals present in cosmetic creams:

Certain chemicals, including specific scents, additives, and pigments, have the potential to induce skin irritation, inflammation, itchiness, or allergic responses in individuals. Continued use of items containing these substances could result in persistent skin issues.

Hormone Disruption

Chemicals in cosmetics like phthalates, parabens, and triclosan, have been identified as endocrine disruptors. These chemicals can interfere with the body’s hormone system, potentially leading to developmental and reproductive issues, as well as increased risk of certain cancers.

Carcinogenic Risks

Some cosmetic ingredients, such as formaldehyde-releasing preservatives and certain coal tar dyes, have been classified as possible or known carcinogens. Prolonged exposure to these substances may increase the risk of cancer.

Neurological Effects

Neurotoxic chemicals like lead and mercury have been found in some cosmetics, particularly in products from less regulated markets. These substances can negatively affect the nervous system and cognitive function, especially with prolonged exposure.

Environmental Impact

Chemicals from cosmetics can enter the environment through wastewater and other means, contributing to pollution in water bodies and soil. This can harm aquatic life and disrupt ecosystems.

Bioaccumulation

Some chemicals used in cosmetics can accumulate in the body over time. For instance, heavy metals like mercury can build up in tissues, potentially causing long-term health issues.

Mislabeling and lack of regulation

In some cases, cosmetics may contain undisclosed or inaccurately labeled ingredients. Additionally, the regulation of cosmetics can vary widely between countries, and not all products undergo thorough safety testing before being marketed.

Microplastics and nanoparticules

Some cosmetics contain microplastics and nanoparticles which are tiny particles that can have negative effects on the environment when they enter water bodies and are ingested by marine life. These particles can also potentially enter the human body through the use of cosmetic products.

To mitigate these risks, it’s important to be an informed consumer. You can read ingredient labels, choose products from reputable brands, look for certifications such as “cruelty-free” or “organic,” and consider using natural or organic products that are less likely to contain potentially harmful chemicals. Or simply use total natural products from nature which are completely efficient for skin scare without any side effect.

We know how difficult it is to stick with complex regimes, so we’ve made this one really simple to follow.

Let’s start with the first basic step.

Which ingredients to use for the best skin scare?

Begin by inspecting your face for any lingering makeup. Honey or oils like coconut, jojoba, sunflower, almond, or argan can be employed to gently eliminate any residual makeup. Utilizing an all-natural makeup remover is especially beneficial for sensitive skin and provides hydration to parched skin.

Commence by applying the makeup remover to your skin and delicately massaging it using circular motions. Pay special attention to delicate areas such as eyelids, under the eyes, and areas with tenacious makeup like the lips. Employ a moistened tissue, cotton pad, or washcloth for hassle-free cleanup.

For the subsequent cleansing phase, clear away the oil residue with a dry cotton pad and gently pat the skin dry using a soft towel. It’s advisable to avoid using hot water during this process as it could potentially lead to skin dryness.

This approach to cleansing is known as double cleansing. Given that a cleanser alone might not be sufficient to eliminate all traces of dirt and makeup, incorporating an oil-based makeup remover aids in effectively eliminating any remaining remnants.

Honey is also a natural cleanser. If you’ve oily skin, you can apply lemon and honey to your face for cleansing and then wash it off after 5 minutes. 

After completing your facial cleansing, utilize either a facial steamer or a vessel filled with boiling water to steam your face. Enhance the experience by adding a few drops of essential oil to the water, which imparts a moisturizing effect.

During the steaming process, ensure your face is positioned a few inches away from the steaming bowl or apparatus, and envelop your head with a towel. Engage in steaming for a duration that is comfortable for your skin, ideally no more than 5 minutes. Subsequently, delicately blot your face using a facial tissue.

This phase is particularly advantageous for individuals with oily skin. Steaming not only assists in the elimination of toxins but also intensifies the cleansing of your face. Additionally, it aids in the extraction of blackheads and whiteheads. Following the steaming session, employ a blackhead remover to cautiously address persistent blackheads.

Post-steaming, you can apply ice cubes to your face, employing circular motions. This technique effectively minimizes pore size and restores the skin’s temperature to its regular state.

Are you aware of the reason behind your skin’s lackluster appearance?

It’s due to the accumulation of deceased skin cells over time. This leads us to the third phase of the facial clean-up: exfoliation.

Exfoliating your skin proves to be an effective method for eliminating these lifeless skin cells, while also priming your skin to better absorb subsequent skincare products. Opt for a gentle natural scrub that treats your skin kindly. Employ this scrub to gently exfoliate your face for approximately 3 minutes. Exercise caution to avoid applying excessive pressure, as it may result in skin damage. Allow the scrub to remain on your skin for about 3 minutes before rinsing it off.

Unlike chemical scrubs containing plastic microbeads, opt for a natural concoction composed of organic components that naturally exfoliate the skin. For instance, you can combine equal portions of brown sugar and lemon to concoct a homemade scrub, offering a natural exfoliating effect to your skin. This blend aids in lifting away impurities and pollutants, contributing to a radiant complexion.

Facial skin care mask induce relaxation and rejuvenation.

The concept of applying a facial mask and unwinding is truly comforting! However, a facial mask offers benefits beyond just soothing your nerves.

Regardless of your skin type, using a hydrating facial mask renders your skin supple and enhances its complexion. Nevertheless, selecting an appropriate facial mask tailored to your skin type is crucial.

Smoothly apply the mask across your face and indulge in relaxation. Allow it to remain until it dries, typically within a span of twenty to thirty minutes. Once the mask has dried, cleanse it off using cold water and gently pat your skin dry.

If you’ve oily or combination skin, you’ll benefit from:

Ingredients:

  • 2 tablespoons of bentonite clay
  • 1 tablespoon of apple cider vinegar (or water for sensitive skin)
  • 1 teaspoon of honey (raw and unprocessed)

Optional: a few drops of tea tree oil (for its antibacterial properties)

If you’ve dry skin, then you can prepare a face pack using banana, honey, and yogurt. These natural ingredients have cleansing and tightening effects on the skin.

  • 2 tablespoons of mashed ripe banana
  • 1 tablespoon of plain yogurt
  • 1 teaspoon of honey (raw and unprocessed)
  • 1 teaspoon of olive oil or almond oil

If you’ve acne issues, then use special anti-acne face packs that have special ingredients that help in removing acne and scars.  

  • 1 tablespoon of mashed ripe papaya
  • 1 teaspoon of turmeric powder
  • 1 teaspoon of honey (raw and unprocessed)
  • 1 teaspoon of aloe vera gel
  • A pinch of cinnamon powder

Toning constitutes another crucial phase of facial cleansing. It imparts a refreshing sensation to the skin, while also closing the pores and ensuring proper hydration. Opt for a gentle and chemical-free toner that aligns with your specific skin type, or alternatively, you can utilize cucumber juice, a straightforward homemade toner renowned for its cooling effects during the summer and its ability to maintain the skin’s pH balance.

Now, let’s transition to the ultimate and most soothing phase of facial cleansing: moisturization.

Applying moisturizer serves the purpose of maintaining facial hydration and targeting individual skin concerns. Apply a nurturing product to both your face and neck, such as natural moisturizers like coconut milk, sesame oil, olive oil, and aloe vera. These elements possess inherent moisturizing properties.

You can opt to apply these natural moisturizers directly to your face for hydration or choose creams formulated with these natural oils.

You will get many benefits of a face cleanup because regular face cleanup keeps your skin free of excess dirt and impurities.

It ensures that your skin remains refreshed and rejuvenated and keeps pores unclogged and clean which helps in reducing breakouts and other skin issues. 

Engaging in a facial cleanse twice a week maintains skin hydration and averts dryness-related skin problems like flakiness and itching. Moreover, it imparts a luminous quality to your skin while diminishing tanning and pigmentation concerns. All this is also related to lifestyle and healthy eating. What you eat and how you live is reflected on the outside.

References

The Role of Skin Care as an Integral Component in the Management of Acne Vulgaris

Skin Cleansing without or with Compromise: Soaps and Syndets

Clinical evidences of benefits from an advanced skin care routine in comparison with a simple routine

Nutritional deficiency: the silent threat of trace element deficiencies

Nutritional deficiency is a significant concern that can have far-reaching impacts on your health. Trace minerals are crucial for a healthy body.

Understanding nutrient deficiency and its impacts on health will change the way you eat.

Nutrients are the building blocks of life, playing a crucial role in maintaining our overall well-being. However, when our bodies lack essential nutrients, a cascade of adverse effects can occur.

In this article, i will delve into the symptoms, causes, and remedies of nutrient deficiency.

These are minerals that are needed in small quantities, such as trace elements such as iodine, zinc, selenium, copper, manganese.

And minerals that are needed in larger amounts like potassium, calcium, magnesium.

What is so important about these trace minerals and why do we need them in such small amounts?

Role of enzymes

Trace minerals are essential for enzymes. They are proteins that basically do the work of the body. We can only think about enzymes for digestion, but enzymes are involved in all of your biochemistry. They are making cells, repairing DNA and checking DNA, making hormones, converting hormones into active form, breaking down glucose in fat.

There are thousands and thousands of biochemical pathways involving these enzymes. It’s incredibly complex and what we do know is that these minerals, including trace elements, ordinary minerals and vitamins, are the cofactors of these enzymes or biochemicals.

Zinc

Without them our biochemistry doesn’t work, so take for example zinc which is involved in over 300 different enzymes with functions ranging from breaking down alcohol to producing testosterone to building cells. Immune weapons to kill pathogens also involved in detoxification. Chemicals and even the manufacture of neurotransmitters that greatly affect your mood and there are actually over 2 billion people on this planet who are deficient in zinc primarily due to another compound called phytic acid which is found in grains like cereals and crackers and breads and things like that.

Zinc is very abundant in red meat, organ meats and seafood.

Iron

Iron is also the first deficiency observed worldwide. More people have an iron deficiency than any other deficiency. Iron is needed in over 6.5% of all enzymes in every cell in our body. It is also needed to detoxify hydrogen peroxide. Your cells produce hydrogen peroxide to kill pathogens. Therefore, if there is too much of it, it can damage our own cells. Then, certain proteins transport oxygen in the blood and iron is necessary for this process, without iron you cannot transport oxygen in your blood, you become anemic. It is also needed to make collagen. The body contains a large amount of collagen: skin, nails, hair, joints, tendons, ligaments and bones. Iron is mainly found in red meats, shellfish, spinach…

Selenium

Selenium is also very important. It helps convert inactive thyroid hormone into the active form, so the enzyme involved helps produce enough thyroid hormone because you have enough iodine. But if you are deficient in selenium, you cannot go from the inactive form to the active form. Also, glutathione, a very important antioxidant, depends on selenium. Glutathione is needed to protect against all free radical damage and all oxidants present in our body. It is there to balance or slow down these effects.

If a mother lacks iodine when she has a baby, that baby may be deficient and can seriously affect the brain.

So iodine is really important not only to help make thyroid hormones, but also for brain development. It is also involved in enzymes that help protect you against excessive amounts of estrogen and if you lack iodine you can end up with a fibrocystic breast with a cyst on the ovaries. We find iodine in seaweed, shellfish, salt, egg yolks…

Intensive cultivation

Intensive agriculture impoverishes the soil and our food leading to Nutritional deficiency

Impoverishment of our soils

Today, there is also a big problem with trace elements: it is the impoverishment of our soils due to intensive cultivation, the use of pesticides or artificial fertilizers. It is all the microbial life in the soil that is responsible for mobilizing these minerals. To make these minerals available to the plant, it is necessary to take care of the land and respect fallow times. So when we plow the land, we destroy the soil with glyphosate and pesticides and chemicals. Now we are dependent on adding fertilizer and other things to keep this plant growing.

The health of your cells is really a biochemical photograph of what’s going on in the soil. That’s really where your health comes from, because if you don’t have the microbes, they can’t mobilize to create the minerals and the plant roots can’t get the nutrients. The plant suffers, will not be healthy and the animals that eat the plant or grass will then become deficient. Trace elements are a key part of this whole chain.

We risk eventually being too deficient, so we won’t have enough enzyme to detoxify hydrogen peroxide, we wouldn’t have enough glutathione to protect us against oxidative stress, we wouldn’t have the ability to convert T4 to T3, we wouldn’t have the enzymes to break down alcohol or even make testosterone… So hopefully now you are becoming more aware of the importance of trace minerals to your health.

Choose organic food, prioritize local production, cook yourself…

Nowadays we don’t know where our food is grown maybe it’s grown hydroponically, maybe it’s grown in soil that needs to be fertilized because the soil is so poor. Most of our children are fed ultra processed foods, not processed foods, but ultra processed foods. That’s why, of course, they have to fortify the food with certain synthetic vitamins. It’s all so sad.

The tomato looks good but it doesn’t have a lot of flavor and the flavor chemicals are aligned with the nutrient density of that food so I really think we’re literally starving to death by consuming a lot of calories because calories are empty.

Always prioritize quality. Today, we are starving for nutrients and minerals. We need to raise awareness in order to change the imposed production systems. Enriching and safeguarding the land to find a diet rich in trace elements should be a struggle for each of us..

Processed food is poison for our body, full of additives, flavoring agents, pesticides…

Such as consuming a diet high in processed foods and low in fresh fruits, vegetables, and whole grains, can lead to insufficient nutrient intake. Certain medical conditions, such as digestive disorders, can impair nutrient absorption, exacerbating deficiencies.

Like restrictive diets Vegetarian or vegan diets without proper planning, and excessive alcohol consumption can also contribute to nutrient imbalances. Additionally, factors such as age, pregnancy, and lactation increase the body’s demand for specific nutrients, making certain populations more susceptible to deficiency.

So let me give you some signs of a trace mineral deficiency.

I will talk about it briefly. To find out your trace element deficiency:

If you have a zinc deficiency:

  • loss of your hair
  • small white spots on your fingernails
  • low testosterone levels
  • you may even have diarrhea

Now with iron deficiency:

  • you are going to have anemic symptoms like you are going to feel a bit tired weak
  • chilliness
  • brittle nails
  • hair loss

Selenium deficiency:

  •  you may have infertility with selenium deficiency,
  • to be tired,
  • suffer from hair loss,

With iodine deficiency,

You may notice swelling in the lower part of your neck because the thyroid is growing to some degree.

But typically, these trace minerals aren’t just involved in making strong nails or strong hair, they’re involved in your entire biochemistry.

You might not have an obvious symptom right away but it can definitely contribute to all sorts of chronic illnesses and even put you at risk for cancer.

Addressing nutrient deficiency requires a holistic approach that involves dietary adjustments, lifestyle changes, and, in some cases, supplementation. Here are some steps to remedy and prevent nutrient deficiency:

1. Balanced Diet. Prioritize diverse and balanced diet rich in fruits, vegetables, whole grains, lean proteins, seafood, high quality salt, and healthy fats. This ensures a broad spectrum of nutrients for optimal health.

Fresh and varied food and cooked by yourself can avoid nutritional deficiency.

2. Supplementation if needed. In cases where dietary sources are insufficient, supplements can be helpful. If you suspect nutrients deficiency, talk with me here before starting any supplementation to avoid overconsumption, potential interactions with medications and get personalized advice tailored to your specific needs.

3. Regular Check-ups. Periodic health check-ups can help detect nutrient deficiencies early. Blood tests can reveal imbalances, enabling timely intervention.

4. Awareness of special needs. Pregnant and breastfeeding women, children, and older adults often have unique nutritional requirements. Being aware of these needs and adapting diets accordingly is crucial.

6. Moderation. Limit the consumption of processed foods, sugary snacks, and excessive caffeine or alcohol. These can hinder nutrient absorption and contribute to imbalances. EAT FRESH AND COOK YOURSELF.

Nutrient deficiency is a serious health concern with wide-ranging implications.

Recognizing the symptoms, understanding the causes, and taking proactive steps to remedy and prevent deficiencies are vital for maintaining optimal health for now and your future.

By adopting a balanced diet, making informed dietary choices, and seeking professional guidance, you can safeguard yor well-being and enjoy a vibrant and energetic life.

The role of soil in the contribution of food and feed

Main nutritional deficiencies

Public Health Aspects in the Prevention and Control of Vitamin Deficiencies

Syndromes associated with nutritional deficiency and excess

Digestion problem: how to digest well?

Solving digestion problem should be your priority. It is an essential process for its well-being and the prevention of disease.

Digestive problems can be solved by simmple rules to apply.

Digestive disorders spoil our daily lives and are one of the causes of the creation of diseases, but fortunately there are valuable methods to improve this essential process.

By turning to Ayurveda and naturopathy, we discover natural solutions that make our digestion fluid and harmonious. In this article, I offer you powerful strategies to apply to cultivate an easy, pleasant digestion and capitalize on your future health.

Why good digestion is important: Ama

Ama is the accumulation of toxins, undigested food or waste that unbalances our three doshas (Vata, Pitta and Kapha). In general, Ama has the same characteristics as kapha, it is very dense, cold and viscous, and composed mainly of mucoid accretions.

Digestion problems leads to the formation of ama (toxins) and altered blood chemistry.

Poor digestion impacts the entire processes of regeneration.

This imbalance of the doshas manifests itself as explained below:

Vata accumulates gases in the large intestine and spread to the small intestine, blocking the digestive power called Agni and giving rise to Ama.

Kapha can accumulate in the stomach as mucus, spread to the small intestine, block Agni and also create Ama.

Pitta can accumulate as bile in the small intestine, which although hot, can block Agni by its liquid or oily character.

Ama and Agni are opposite in properties. Ama is cold, damp, heavy, smelly and impure. Agni is warm, dry, light, clear, fragrant and pure. To treat Ama, it is necessary to increase your Agni or your digestive power.

There is also a psychological resultant as Ama is the result of negative emotions which extinguish mental Agni or clarity of mind. Undigested experiences become toxic like undigested food.

Symptoms of Ama that results from the accumulation of waste or toxins include:

  • loss of taste and appetite,
  • indigestion (gas, swollen stomach, diarrhea, constipation, etc.)
  • a loaded tongue,
  • bad breath,
  • loss of strength,
  • heaviness, lethargy,
  • obstructions of channels and vessels,
  • the bad smell of the body, urine or feces,
  • a dull pulse,
  • lack of attention and loss of mental clarity,
  • depression, irritability and obstruction of other doshas.
  • Musculoskeletal pain

Ama is at the origin of our ailments: colds, fevers, chronic diseases of a weakened immune system, allergies, from hay fever to asthma, to osteoarthritis, to arthritis … and if nothing is done for much more serious illnesses such as cancer…

How to remove toxins from the body.

Junk food is the worst food ever. The best to maintien your digestion problem…

Your first priority: your diet. Learn how to solve your digestion problem by applying simple rules.

It’s no longer a secret that processed products bought in supermarkets contain a plethora of additives, pesticides, salt, sugar, irradiated, chemical foods that the food industry has developed to make you addicted, to improve the taste and that make you sick…And all of that food is not anymore alive, so no nutriments, vitamins or essential elements are there to nourish the body properly.

So, first advice, buy fresh seasonal foods in a local market that you can trust and cook yourself.

The body also works with the seasons, and therefore its nutrient needs work with the seasons. An example, do not buy tomatoes in the middle of winter for example. Tomatoes are summer, and it’s in summer that your body needs the nutrients from tomatoes…not winter. In addition, winter tomatoes have no taste, grown with pesticides and chemicals and out of the ground.

Your argument would be to say to me: “I don’t have time”… so in vogue for years…

You can’t say that when it comes to your health…or you’re really disconnected from your body and your soul…disconnected from the reality of real life.

Wait for signs of genuine hunger.

Let your body digest between meals, leave it at least 4 hours between meals so that your digestive system can optimally process the food you eat. The less time you give it between meals, the more you tire your digestive system, which then becomes less efficient. It is in this case that you accumulate ama.

Know that the duration of your intestinal transit is 18h to 24h… So, you understand that if you do not allow time for this process to be complete, you tire it and you accumulate ama.

The miracle of lukewarm water

A simple glass of warm water twenty minutes before a meal can improve digestive function by up to 24%. You can also do that just after wake-up to flush your toxins from the night…

Eat at the same time every day.

Because your digestive juices will be ready and optimal to receive and process the food you eat.

Chews thoroughly and mixes food with saliva.

You understand that the less you chew, the more you increase the work of digestion and you weaken the energy available to properly assimilate nutrients. Digestive juices are not unlimited and are not meant to digest large chunks of coarsely chewed foods. The more the food ingested is fragmented and smaller, the more easily your food bowl will be digested.

Saliva is also a secretion that allows us effective predigestion and live a happy digestion!

Fill your stomach 1/3 full with food, 1/3 with water and 1/3 empty.

If you leave a vacuum in your stomach, the food bolus can be suitably degraded by the gastric juices.

Relax while eating and go for a walk at least 2 minutes later

It has been demonstrated that a walking just two minutes after eating has positive effects on the body, with ten minutes being ideal.

By doing this, you prevent the glucose spike after the meal and help stabilize its level. Many people struggle with those high glucose spikes after meals, especially if they contain high amounts of carbs.

It is important to prevent this blood sugar spike because it can reduce the risk of diabetes and heart disease.

It is a question of taking this time to digest well, to clear your head. There is no question of doing 30 minutes of active walking here, it will have the opposite effect and disturb your digestion

Eat simple food combinations.

Choose simple and fresh food to last

Some food combinations cannot be assimilated correctly. And if it can’t be properly assimilated you know it will create toxins.

When two or more foods with different taste, energy, and post-digestive effect are combined, Agni can become overloaded, which inhibits the enzyme system and results in the production of toxins. Yet these same foods, if eaten separately, may well boost agni, be digested faster, and even help burn ama (toxins).

A wrong combination can lead to indigestion, fermentation, putrefaction and gas formation and, if prolonged, can lead to toxemia and disease.

For example, eating bananas or most fruits with milk can decrease agni, alter gut flora, produce toxins, and cause sinus congestion, colds, coughs, and allergies.

Although these two foods have a sweet taste and refreshing energy, their post-digestive effect is very different: bananas are hot while milk is cold. This causes confusion in our digestive system and can lead to toxins, allergies and other imbalances.

Avoid cold drinks or foods.

Simply because it weakens your digestive fire.

Eat a simple breakfast, a hearty lunch and a sweet dinner.

From 6 a.m. to 10 a.m., it is the Kapha phase.

Your body doesn’t need a lot of energy. You get out of bed after eating your dinner and your liver is loaded with enough sugar to carry out your activities until 10 am.

It also allows your digestive system and other physiological digestive processes to rest after this night of digestion and regeneration.

Choose a vegetable and fruit juice to load your body with good nutrients and vitamins.

It also allows you to maintain your weight or lose it.

Then a light dinner is obvious since you have finished your activities and you will go to bed at least 2 hours later…

Use herbs in your cooking to solve digestion problems

Herbs and spices have powerful therapeutic results to cure digestive problems.

The herbs and spices have therapeutic virtues largely underestimated. I strongly urge you to use them.

Ama or toxin is diminished by herbs which are pungent and bitter in taste as they restore Agni.

Ama is increased by sweet, salty and sour taste.

If you need to treat a Vata imbalance use pungent herbs, stimulants and carminatives as well as laxatives and purgatives to eliminate them.

For Pitta mainly uses herbs with a bitter and pungent taste, bitter tonics and stimulants.

For Kapha, incorporates pungent and bitter herbs for a stimulating and decongestant action to cut mucus and fat.

In addition to following the principles above, here are some other habits to adopt:

Avoid snack between meals, it will help to decrease your digestive problems.

Too much fat, especially fatsaturated and trans fatty acids so-called “bad fats”. A high cholesterol level is very often due to an excess of bad fats in the diet.

Prioritize the ghee, sesame and olive oils for cooking and seasoning. Their qualities do not change during cooking and above all do not produce toxic substances.

Too much processed products, protein, sweets, sour, fried, salty and sweet foods.

Eating heavy foods late at night or sleeping right after eating.

Eating too much or too soon after a meal

Do not eat when you are stressed, besides you are not hungry when this is the case. Your body is busy managing your stress by providing the appropriate responses to keep your homeostasis balanced.

Learn to manage your emotions, especially if you tend to overeat…or if you have eating disorders. Why are you doing this?

Yoga and holistic therapies to improve digestion problems

I don’t think I’m teaching you anything by telling you that yoga regulates your emotions, your appetite, improves your digestion and to speak more generally, maintains your homeostasis.

I’m also a yoga teacher and I’ve had a lot of digestive issues which I dealt with through my diet and lifestyle. Now the problems are over.

I sincerely invite you to practice because yoga undeniably improves and cures the pathological conditions that it would be a shame to deprive yourself of.

I give you here an exercise that you can practice. There are also different postures or asanas that are useful for improving your digestion. I cannot detail them here because it would be too long and will therefore be the subject of another article. If you can’t wait, I invite you to take your first free yoga session with me for your digestive problems in particular.

Matangi Mudra to improve your digestion

Practice Matangi Mudra to improve your Agni and get rid of your digestive problems.

Matanga is one of the names of Shiva

His Shakti (his feminine energy or manifestation) is called Matangi, one of the ten Mahavidyas, tantric goddesses, who control power and creative expression. It is said to destroy demons and bring inner harmony.

Thus, the Matangi Mudra is the Hasta Mudra (hand gesture) of inner harmony.

It is performed by interlacing the fingers of both hands, except those in the middle, which are held upright and pressed together; the thumb plays no role.

As the middle finger represents the akasha or spatial element, it is used for focus in advanced yoga practices.

In the Upanishads, akasha is the first material element that evolved from Brahman, the ultimate reality.

The practice of Matangi mudra activates the manipura chakra, located behind your navel.

How to practice?

Clasp your hands in front of the solar plexus (stomach area).

Interlace the fingers, except the middle fingers which are extended one against the other.

Women cross the left thumb over the right thumb.

Men cross the right thumb over the left thumb.

Observe the breath in the solar plexus region. The Matangi Mudra can be practiced for 45 minutes when needed, or 3 times 15 minutes a day.

I gladly practice it a little longer and I like to associate it with different series of Hasta Mudra, which I alternate, each for a few minutes…

One can also practice Matangi Mudra with a mantra.

Chanting the following mantra helps to manifest the energies needed to improve your condition.

Om Matangai Namah

Maa Matangi Mantra is considered to be the main mantra for attaining all that one wishes positively in life and for a comfortable life.

It gives mental, physical and financial stability, promotes good digestion, frees the solar plexus region, and breathing is facilitated.

This mudra balances the energies in the middle of the body. It stimulates the Earth element which gives depth to life and regulates the fire element linked to digestion.

It is favorable to the heart (which it calms), the stomach, the liver, the duodenum, the gallbladder, the spleen, the pancreas and the kidneys.

The Matangi Mudra provides inner harmony and self-confidence. It calms the mind and centers our spirit.

Conclusion

There are many other methods to implement and all of those are a really good start. Ayurveda offers us a treasure of knowledge to improve our condition, promote our overall well-being and avoid diseases.

By understanding the doshas that govern our physiology and adapting our diet and lifestyle accordingly, we can harmonize our digestive system. Practicing mindful chewing, incorporating healthy spices into our cooking, and exploring intermittent fasting, offer simple, natural ways to cultivate smooth, worry-free digestion.

Ayurveda also reminds us that each individual is unique. It is therefore essential to understand that personalized advice, according to our personal needs, is essential. It is important to consult to respond precisely and be effective in the approach and in the treatment. If you want to make an appointment with me, it’s here.

By adopting these principles in your daily life you will improve your digestion, which will contribute to your overall well-being.

Let’s not forget that the attention paid to our digestion goes well beyond simple intestinal comfort. By cultivating easy digestion, we promote better absorption of nutrients, more efficient elimination of toxins and therefore an overall improvement in our physical and mental health.

So whether we are looking to relieve existing digestive disorders or simply to maintain optimal digestion, Ayurveda offers us valuable tools to achieve this goal. By putting these ancestral teachings into practice, we can pave the way to a life of well-being, balance and vitality, while preserving our digestion as an essential pillar of our health…

References

Ghee : Its Properties, Importance and Health Benefits

Effect of integrated yogic practices on positive and negative emotions in healthy adults

Exploring the therapeutic effects of yoga and its ability to increase quality of life

Reasons, Years and Frequency of Yoga Practice: Effect on Emotion Response Reactivity

Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function

The Impact of Diet and Lifestyle on Gut Microbiota and Human HealthImpacts of Gut Bacteria on Human Health and Diseases

Ayurvedic Herbs and Remedies

Welcome to the enchanting world of Ayurvedic herbs and remedies, where the wisdom of ancient healing traditions meets the wonders of nature.

Ayurveda, a time-honored holistic system of medicine, has been nurturing humanity for over 5,000 years. It embraces the profound connection between the human body, mind, and the natural elements, aiming to restore balance and harmony within.  

In this captivating journey, we will delve deeper into the diverse realm of Ayurvedic herbs and their remarkable role in promoting vitality and addressing a wide array of health conditions, unlocking their potential benefits, and considering essential precautions to ensure a seamless and secure integration into our lives.

Nature’s Bounty Unveiled for Holistic Health and Well-Being

Plants and animals exhibit a greater sense of caring than some individuals who have become emotionally distant in their isolated human perspective. Only when we start perceiving all things as having human-like qualities can we truly lead a compassionate and humane life. The wisdom imparted by plants and herbs, rooted in their interconnectedness with nature, helps us rediscover our true selves and fosters a deeper understanding of humanity.

Plants convey the vital-emotional impulses, the life-force that is hidden in light that they receive. That is the gift, the grace and the power of plants.

Plants gift us with the love and nourishing energy of the sun, a radiant force shared by all stars and light sources.

Plants, as cosmic messengers, provide us with nourishment that goes beyond their physical nutritive value.

Their energies nourish and support our astral body, enabling its growth and sustenance. They offer not just their own life-sustaining properties but also the profound light and love from the stars and the cosmos. By embracing these gifts, we can connect with the universal light and embark on a journey towards universal life. They serve not only our physical needs but also play a crucial role in our psychological nourishment and well-being.

Using a plant or herb correctly, unlocking its true potency, involves establishing a deep connection or communion with it. When we become united with the plant, it revitalizes our nervous system and enhances our perception. This sacred approach recognizes the plant as a means of communion with all of nature, instilling a sense of reverence for the plant kingdom held by many ancient civilizations.

This reverence is not rooted in superstitious awe or a mere appreciation of beauty, but rather in the profound acknowledgment of the inherent power and gifts that plants bestow upon us.

“The essence of all beings is Earth. The essence of the Earth is Water. The essence of Water is plants. The essence of plants is the human being.”

“Esam bhutanam prthivi rasha, prthivya apo raso-pam osadhayo rasa, osad-hinam puruso rasah.”Chandogya Upanishad l.1.2.

Herbal energetics

Ayurveda approaches herbs through a science of energetics. The properties of herbs are related systematically according to their taste (rasa), elements (bhutas), heating or cooling effects, effect after digestion (vipaka) and other special potencies they may possess.

It gives us a structure in which they can easily be identified and understood. From that, they can be used properly for the individual constitution and condition.

Learn how to choose and how to prepare it is become autonomous for your care

The foundation of Ayurvedic comprehension of herbs lies in the system of herbal energetics, which plays a pivotal role. Similarly, Chinese herbalism follows a comparable approach, employing a system based on taste and energy.

You can understand now why herbalism cannot be learnt in one day. And to treat at the root and adequalty a person we need also to understand ayurvedic principles.

Embracing the Essence of Ayurveda:

The foundation of Ayurveda lies in the belief that each individual is unique, characterized by a distinct dosha composition – Vata, Pitta, or Kapha. The doshas govern our physical, mental, and emotional traits and dictate how our bodies respond to various stimuli. When these doshas are in harmony, we experience good health, but when they fall out of balance, ailments may arise. Ayurvedic herbs are carefully chosen to restore this balance, guiding us back to a state of wholeness.

Unveiling the Magic of Ayurvedic Herbs:

Each herb holds its captivating story and distinctive set of healing powers.

I share with you some simple and efficient remedies that you can use for your personal use and needs. Dosage require to know your conditions to be effective in the treatment. You cannot apply a general dosage because as said below, in ayurveda each one is unique with its medical history.

Ashwagandha – The Resilience Elixir:

Ashwagandha is the revered adaptogenic herb known for its exceptional ability to bolster our resistance to stress. Fondly called the “Indian ginseng,” Ashwagandha nourishes the nervous system, enhances energy levels, and bolsters overall vitality, helping us brave the storms of modern life with renewed vigor. You can find a complete article here. Ashwagandha offers so many beautiful and powerful other healings for you.

Turmeric – The Golden Healer:

Behold the golden brilliance of turmeric, nature’s radiant gift to humanity. Blessed with the potent compound curcumin, turmeric is a powerful anti-inflammatory and antioxidant herb. Its nurturing touch soothes joint pain, aids liver function, and uplifts our immune defenses, making it an indispensable ally in our pursuit of wellness. Always use it with a black pepper.

Triphala – The Triad of Wellness:

The trinity of rejuvenating fruits, Amalaki, Bibhitaki, and Haritaki are known as Triphala. This trio synergizes to cleanse and purify, providing gentle yet profound support to our digestive health, promoting regular bowel movements, and guiding us towards harmonious well-being.

Brahmi – The Mind’s Nectar:

Step into the realm of Brahmi, the herb that nourishes our intellect and empowers our cognitive prowess. Known for its brain-boosting qualities, Brahmi fosters memory retention, enhances mental clarity, and amplifies our ability to navigate the complexities of life with a sharpened mind. It also calm the monkey mind and you can use Brahmi oil to relax it by applying on your head, preferably warm.

Neem – The Nature’s Shield:

Feel the nurturing embrace of Neem, a potent herb celebrated for its versatile antimicrobial properties. This guardian of skin health stands tall as a time-tested remedy for various skin conditions, from acne and eczema to supporting oral hygiene, ensuring we radiate a glow of vitality inside and out. It is used to clean the guts from parasites and worms too.

The Digestive Elixir – Unlocking the Magic of Ginger, Cumin, and Fennel:

These aromatic herbs compose a soothing symphony for our digestive system, gently alleviating indigestion, bloating, and gas. Let the magic of spices infuse your meals and ignite your culinary experience, nurturing your gut and bringing harmony to your inner fire.

Breath of Life – Trio of Tulsi, Licorice, and Vasaka:

This trio is a liberation for the respiratory system. Tulsi, the sacred basil, soothes inflamed airways, while Licorice calms coughs and Vasaka acts as a respiratory tonic.

Embracing Slumber – Jatamansi and Shankhpushpi:

Lay your worries to rest as Jatamansi and Shankhpushpi lead you on a tranquil journey to dreamland. These soporific herbs weave of calmness, easing insomnia’s grip and inviting you into a realm of restful slumber, where the body and mind rejuvenate.

Easing the Pain – Guggul and Shallaki:

Let the powerful duo of Guggul and Shallaki calm the storm of joint pain and arthritis. Their anti-inflammatory prowess soothes achy joints, allowing you to revel in the joy of movement once again, unshackled by discomfort.

Women’s Nourishing Allies – Shatavari and Lodhra:

Witness the nurturing grace of Shatavari and Lodhra as they shower their support upon women’s reproductive health. From hormonal balance to easing menstrual discomfort, these gentle herbs embrace the divine essence of femininity.

Infusing Life with Ayurvedic Herbs:

Different forms of plants can be made infusion, decoction, balm…

Picture yourself savoring the delightful essence of Ayurvedic herbs as they weave their magic into your daily life:

Sip on invigorating herbal teas to start your day with a burst of vitality.

Embrace self-massage (Abhyanga) with nourishing herbal oils, caressing your body with love and care.

Indulge in aromatic herbal baths, allowing the herbs’ grace to cleanse and soothe your senses.

Precautions – Nurturing Safety and Harmony:

As with any powerful healing art, caution is essential. Delve into the importance of seeking professional guidance with me as a qualified Naturopath and Ayurvedic practitioner. Learn about potential herb-drug interactions and the significance of tailored approaches, ensuring the herbs’ safe integration into your life. It is also the best way to be autonomous for your care.

Conclusion:

These sacred herbs, revered for millennia, hold the keys to unlocking the gates of well-being and transformation at the physical, psychological and energetics level.

It must be preserved from our disrespectful, polluting and destructive behavior. I hope that mankind will soon realize that it is at one with her, so that we can preserve this purity in our care and connection to our divinity.

The wisdom of Ayurveda invites us to embrace the harmony between ourselves and the natural world, fostering a deeper connection to the essence of life itself. As we savor the profound magic of Ayurvedic herbs, we embark on a journey of wholeness and fulfillment, guided by the timeless wisdom of the ancients.

As a reminder, you can get a free call with me here, to know how to learn, to talk about your health conditions… And improving your life by getting autonomous.

References

Ayurveda and Panchakarma: Measuring the Effects of a Holistic Health Intervention

Lifestyle disorders: Ayurveda with lots of potential for prevention

The Significance of Ayurvedic Medicinal Plants

A compilation of Bioactive Compounds from Ayurveda

Food cravings : what is it and why?

Food cravings: how to stop them?

Today 75% of women suffer from food cravings.

So, I’m going to talk about different crucial and essential dimensions to get out of this state.

Stay until the end because the final solution may be the one that allows you to get out of it.

Food cravings on the psychological level

There are two essential dimensions that generate these impulses:

You have the food axis ie that you manage your diet according to food rules, your beliefs, and not taking into account your food sensations. It is called cognitive restriction

So, you need a balanced diet plan that fills you both physically and emotionally.

Which means that your body is starving, there are foods it needs that you are not providing. This, therefore translates into food cravings. Your body is hungry and absolutely has to compensate.

There are other reasons that i will explain later in this article.

And the food craving on emotional level

The emotional axis means that youhave difficulty managing or tolerating your emotions or states : stress, boredom, sadness, … 

We’re drawn to salty food and sugar in times of crisis

We chose comfort foods, often high in sugar or fat, that are commonly sought to provide a temporary mood boost or distraction from negative emotions.

Hormones play a significant role in regulating appetite and cravings. Ghrelin, often referred to as the “hunger hormone,” increases appetite and can trigger cravings.

Similarly, leptin, known as the “satiety hormone,” helps regulate hunger and cravings. But any imbalances in these hormones, which can occur due to factors like stress, sleep deprivation, or certain medical conditions, can lead to increased cravings.

Some other important dimensions that can develop those pathologies are:

  • What perception of your body image do you have?
  • Do you have low self-esteem?
  • Do you have a lack of assertiveness?
  • Are you a perfectionist?
  • Is it coming each time your menstruation starts?

You know very well that all this has consequences on your mental and physical health.

The Somatic (physical) and psychobiological consequences.

These cravings have many consequences such as

  • Weight gain,
  • Gastrointestinal imbalances
  • Digestion problem
  • Muscle weakness,
  • Edema,
  • Hyperglycemia,
  • Menstrual disorders (amenorrhea (loss of periods), dysmenorrhea (irregular periods),
  • Osteoporosis,
  • Visual disturbances,

You have to keep in mind that food cravings can evolve in bigger imbalances on eating disorders such as hyperphagia, anorexia or even more serious emetic bulimia for example, nutrients deficiency…

The psychobiological consequences of food cravings: 

  • Increased hunger,
  • Binge eating
  • Decreased libido,
  • Insomnia,
  • Apathy (loss/lack of motivation)
  • Concentration and memory problems,
  • Disorders of your body image,
  • Anxiety
  • Depressed by dissatisfaction
  • Irritability and anger,

You can enter in a vicious circle that leads to a drop in your self-esteem.

What to do?

Eat alkaline foods and avoid acidic ones.

Take care of your nutrition

To reduce the frequency of your crises. The most important thing is to remain regular in your accessible and achievable efforts. And to stay regular, you need to prepare balanced, freshly cooked and delicious meals.

The more you restrict yourself, the more you increase your drives, your weight gain and your dissatisfaction.

Learn what nutrients your body needs and how to compose your meal.

Ayurveda helps us to know our constitution and what food we need to eat to stay balanced and without deficiencies. You can have a look here in my program if you want to learn to live a healthy long life.

Here in this board you can find some explanations concerning your craving. These are just indications which need to be confirm by a health professionnal.

Refocus on your body and reconnect to it

You can regularly take care of yourself by giving yourself little moments of relaxation, reconnecting to your body and also learning to manage your emotions.

Yoga and pranayama are one of the best tools to change and balance your psychological and lifestyle habits. They act on emotions, hormones, and the nervous system. You will bring back your homeostasis, you will manage your emotions, and learn how your mind works, and develop sensitivity

Why is reconnecting to the body important?

Because you will learn how to hear your body’s messages and thus be able to give it the right answers, what it needs. For example, one day you may be attracted to a particular type of food, another day it will be another food. It’s not a coincidence, it’s because your body needs it.

Hormones, neurotransmitters, and brain chemistry have a huge role in driving our desire for certain foods.

For example, the other day, while going to the market, my gaze stopped on some beets. Yet I do not necessarily like beets but that day it made me want because my body needed the nutrients that constitute beets.

To relearn your body and manage your emotions, you can practice Yoga or/and treat yourself to Ayurvedic massages which are excellent for the nervous system, lymph and blood circulation. You can also learn to meditate to increase your awareness, increase your concentration, self-control and your chemistry. There is active or passive meditation, targeted meditation to treat your specific state. Do you need to handle your stress, your anger, your sadness, depression…? It will really help you to heal.

Identify your triggers

Stress is draining you down. Ease your emotions by undertsanding them and practice Yoga, Ayurveda and meditation.

Emotions?

A strong emotion in general can trigger your seizures

Learn to identify those emotions that push you to act as well as the times and places where it is strongest. The goal is to implement preventive strategies.

Conditioning and associations?

Cravings can develop through conditioning and associations formed between certain foods and pleasurable experiences. For example, if you frequently eat popcorn while watching movies, you may develop a craving for popcorn whenever you sit down to watch a film. These learned associations can trigger cravings even without a physiological need for the specific food.

Social and Environmental Influences?

Environmental cues, such as food advertisements, go often in supermarkets, the presence of food smells, or the sight of appetizing foods, can stimulate cravings. Additionally, social factors, such as social gatherings or seeing others enjoying certain foods, can trigger cravings as well.

Write these moments of impulses in a small notebook, it will help you to raise awareness of your behavior and remedy it in a more psychological way.

Talk about your feelings

Trying to talk about what hurts you is extremely important. You can talk about your painful experiences, your failures, your difficulties…

The idea is to externalize your feelings and all your negative emotions. You should know that some eating disorders are psychological illnesses that can be treated very well. You will be able to find a healthy relationship with your body by talking about it too.

Does this topic speak to you? Do you suffer from it?

You have a choice, stay where you are in your suffering or move forward by taking your responsibilities.

Improve your nutrition, learn and manage your mind to change your habits and move on from your comfort zone.

Staying in your comfort zone is like stopping watering a plant, it eventually dies.

Change comes first from within and change is lifesaving.

Tell me in the comments if you are concerned by food urges and what do you put in place to remove them?

Om Shanti

Sources

The Psychology of Food Cravings: the Role of Food Deprivation

Regulating Food Craving: From Mechanisms to Interventions

Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight

A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late-adolescent girls

Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain

Food Cravings and Body Weight: A Conditioning Response

Is eating behavior manipulated by the gastrointestinal microbiota? Evolutionary pressures and potential mechanisms