• Ayurveda Dosha Dos and Don'ts Health
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EMBRACING A LIFE OF BALANCE: AYURVEDA ON LIFE

Ayurveda’s primary objective is to foster harmony among the mind, body, and spirit. It promotes synchronization with nature’s circadian rhythms, empowering you to lead a well-balanced life, both mentally and physically. Achieving life balance commences with fine-tuning your diet and lifestyle.

UMA believes that striking a balance requires deftly juggling numerous responsibilities. These include family, work, and school. Without a carefully thought-out plan, there’s a big risk of dropping some of these metaphorical balls. Our lives are governed by natural rhythms. As creatures of habit, we thrive on patterns and routines. By incorporating UMA and Ayurvedic knowledge into your daily rituals, you can effortlessly assimilate information. This approach ensures steady progress in manageable portions.

“The material and the spiritual are but two parts of one universe and one truth. By overstressing one part or the other, man fails to achieve the balance necessary for harmonious development… Practice the art of living in this world without losing your inner peace of mind.”

Follow the path of balance to reach the inner wondrous garden of Self-Realization. — Paramahansa Yogananda

REGULAR MEALTIMES [1]

Have you ever gotten so busy you completely forgot to eat?  Probably, everyone can relate to skipping a meal now and then or eating at times that are not optimal for digestion. UMA suggests keeping our minds and bodies optimally fueled and our digestion on point as it requires eating meals at consistent times each day, breakfast (7-9 am), lunch (11 am-1 pm), and dinner (6-8 pm).[2]

REGULAR SLEEP

In Ayurveda sleep is one of the three pillars of health. Throughout the day, our bodies and brains experience wear and tear. They need sleep – seven to eight hours daily – to rejuvenate. To stay in balance with our natural rhythms, Ayurveda suggests being in bed by 10 pm and rising with the sun.

SEASONAL SHIFTS [3]

“The ayurvedic rule in treatment is to treat Vata like a flower, Pitta like a friend, and Kapha like an enemy.”

David Frawley, Yoga for your Type: An Ayurvedic Approach to Your Asana Practice [5]

To comprehend our Dosha, it is crucial to grasp the intricacies of our body and its requirements:

• Summer can be a time of Pitta Dosha’s aggravation. Take time to cool down and relax more often.  Avoid too much heat-inducing activity and embrace a little “do nothing” attitude. 
• Fall and winter increase Vata Dosha. During this time it’s important to balance Vata with warm, moist food and seek lifestyle activities that are grounding in nature. 
• Winter and spring are the Kapha Dosha season. This is a good time to lighten up the foods in your diet, amp up your exercise routine and possibly engage in an Ayurvedic cleanse.

CONNECT WITH YOUR DHARMA OR PURPOSE

The Sanskrit word “dharma” translates to your soul’s purpose. It’s the reason for your existence on this earth! Connecting with that purpose brings satisfaction and energizes you for great accomplishments. Embrace Ayurvedic study with UMA  and acknowledge your draw to Ayurvedic wisdom; reflect on why you choose this path and what it means to you. Reconnect and recommit to your purpose. Allow it to shift and manifest in unexpected ways. Have confidence that it fits into your whole life. Don’t procrastinate; start and tackle tasks in manageable ways. UMA reminds you to celebrate your achievements! 

“A balanced inner calmness radiates from a peaceful center. It neither craves others’ approval nor rejects others’ presence. It neither pulls towards nor pushes away. It has a reverent attitude towards life and all its inhabitants.”

Donna Goddard

SET & COMMUNICATE NEW EXPECTATIONS & BOUNDARIES WITH PEOPLE IN LIFE 

“See yourself as the perfect creation that you are, but at the same time, recognize with sincere honesty, the areas of your life that are out of balance and get to work to improve and grow.”  

Dashama Konah Gordon

Strong relationships are important. They will be impacted by changes in your life, but don’t fear. If you’re on a positive growth path, positivity can spread to them too. Open an upfront dialogue with people in your life. UMA promotes collaboration in overcoming challenges, establishing boundaries, and fulfilling expectations together.

“Who we are is the result of how we live and act daily. Our daily actions reflect our prime values and motivations.”

David Frawley, Yoga for your Type: An Ayurvedic Approach to Your Asana Practice[6]

REJUVENATION & SELF-CARE

When life gets busy, there’s one person that is often forgotten. You! Self-care is important to ensure you perform at your best and stay energized and focused. 

“To understand oneself profoundly, one needs balance. That is, one cannot abandon the world, hoping to understand oneself or be so entangled in the world that there is no occasion to comprehend oneself. There must be balance, neither renunciation nor acquiescence. This demands alertness and deep awareness. We must learn to observe our actions, thoughts, ideals, and beliefs, silently and without judgment, without interpreting them, to be able to discern their true significance.”

Jiddu Krishnamurti

PRIORITIZE & MAKE SHIFTS

Take a look at your to-do list. Being busy doesn’t always equal being productive. Are you spending too much time on what feels urgent and not enough time on what is important?  Realize it’s OK to say “no” sometimes. Let the important things be your priorities and forget about the rest, for now.

SLOW YOUR ROLL

SCHEDULE YOUR SELF-CARE

UMA strongly believes in scheduling mental self-care for a few minutes each day, whether it’s for breath work, gratitude journaling, or meditation. This will enhance your mental well-being, reduce stress and anxiety, boost positivity, build confidence, and prevent burnout. Additionally, prioritize rest, exercise, and nourishing meals to take care of your body. Make sure to schedule these activities if you tend to overlook them.

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Avoid multitasking and take a quality-over-quantity approach. Give each aspect of your life its full, deserved attention. When you multitask you may feel like you’re getting more accomplished but in fact, it can impact your memory, result in mistakes, and eat up more of your time as your brain resets to follow each task.

In our quest for life balance, it is crucial to consider not only our own lives but also those around us. By making necessary adjustments, we can foster personal growth and find happiness while staying true to our purpose. UMA’s expertise in Ayurvedic knowledge empowers us to fulfill our potential and embark on a fulfilling journey. Let UMA guide you towards a harmonious and purposeful life.

• Dosha Dos and Don'ts Experts
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AYURVEDIC PRACTICES FOR A BALANCED A SPRING

Dr. Varalakshmi Yanamandra, a seasoned Ayurvedic practitioner and health coach, shares her insights on maintaining health during the spring season. Having personally experienced the benefits of Ayurveda in her teenage years, Dr. Yanamandra pursued a medical degree in Ayurveda and has been practicing for over 12 years. As the director of Ayur Wellness and Pain Centre, she specializes in healing complex gut health and hormonal conditions alongside imparting traditional panchakarma therapies for chronic pain relief. Additionally, she imparts her knowledge by teaching Ayurveda at the Europe Ayurveda Academy and participating as a speaker at global health events.

Spring in Ayurveda:

Ayurveda, the science of life, emphasizes living in harmony with nature. Lord Krishna in Bhagvadgeeta notes the dominance of spring, a season characterized by warmth, unctuousness, and moisture – qualities associated with Kapha dosha. Dr. Yanamandra explains the importance of adapting one’s diet and lifestyle to counterbalance the effects of Kapha during this season.

BALANCING KAPHA DOSHA IN SPRING:

Dr. Yanamandra emphasizes the importance of balancing Kapha dosha during the spring season to prevent imbalances in the body and mind. She outlines practical steps for maintaining this balance:

In conclusion, Dr. Varalakshmi Yanamandra provides a comprehensive guide to navigating the spring season through Ayurveda. By following these dos and don’ts, individuals can cultivate a healthy and balanced routine tailored to their unique needs. Happy Spring!

Reference Links:

• https://www.ayurnilayam.co.uk/post/2016/05/03/5-facts-you-should-know-before-trying-homeopathic-medicine

• https://www.drvaralakshmi.com/post/revitalize-your-mind-and-body-ayurvedic-tips-for-a-healthy-spring-routine

• https://www.jasminehemsley.com/friends-of-east-by-west/2020/5/1/dr-varalakshmi-yanamandra

• Allergies & Inflammation Dosha Dos and Don'ts
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BALANCING KAPHA SEASON ENERGY: THE DON’TS GUIDE WITH UMA 

In the realm of Ayurveda, understanding the energy forces or doshas that govern our bodies is crucial for maintaining overall well-being. Kapha, one of the three doshas, dominates during the spring season, bringing with it qualities of heaviness, coolness, and stability. To harmonize with this energy and avoid imbalance, it’s essential to be mindful of certain don’ts during the Kapha season. Let’s delve into UMA’s guide to balancing Kapha energy.

“The body and the mind are the abodes of diseases as well as health. Proper body-mind interaction is the cause for happiness”.

Verse 1-55, Charaka Samhita

1

DON’T LET YOURSELF BECOME COLD AND WET 

Kapha season is characterized by coolness demands that you avoid exposing yourself to excessive cold and dampness. Cold and wet conditions can exacerbate Kapha’s inherent qualities, leading to lethargy and stagnation within the body. Instead, prioritize staying dry and warm. Embrace clothing that provides insulation and maintains a comfortable indoor temperature. Warm herbal teas, particularly ginger or cinnamon-based, can also help counteract the cold and keep your internal fire burning. [1]

DO

Stay dry and warm to maintain a balanced internal environment.

2

DON’T BE TEMPTED TO BECOME INACTIVE

Kapha dominance may incline you towards a more sedentary lifestyle, but succumbing to inactivity can exacerbate the stagnation associated with this dosha. Regular exercise is key to keeping the energy flowing and preventing a buildup of Kapha-related sluggishness. Engage in activities that invigorate the body and mind, such as brisk walks, yoga, or dynamic workouts. This not only counteracts the heaviness of Kapha but also promotes circulation and vitality.

DO

Keep active and incorporate dynamic exercises into your routine.

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3

DON’T OVERINDULGE IN COMFORT FOOD  

Kapha-pacifying diet encourages moderation and balance. While comfort foods may seem appealing, overindulging in heavy, oily, or sweet options can tip the scales toward an imbalance. Instead, embrace slow, steady, and small shifts in your dietary choices. Favor light, warm, and easily digestible foods. Opt for a variety of fresh fruits and vegetables, legumes, and whole grains. Spices like ginger, turmeric, and cumin can add warmth and stimulate digestion.

DO

Embrace a kapha-pacifying diet with slow, steady, and small shifts.

4

DON’T STAY IN BED  

Resisting the urge to stay in bed during Kapha season is crucial for maintaining energy levels. While the season may induce a desire for extra sleep, try to wake up early around 6 am. This aligns with the Ayurvedic principle of syncing with nature’s rhythms and ensures you start the day with optimal energy. Engage in a morning routine with activities like oil pulling, dry brushing, or meditation to invigorate the body and mind.

DO

Wake up early to synchronize with the natural rhythm of the day.

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5

DON’T FALL VICTIM TO CLUTTER  

Kapha’s stability can sometimes translate into resistance to change. It’s easy for clutter to accumulate, both in your living space and within your mind. Instead of succumbing to a stagnant environment, initiate a spring cleaning ritual. Declutter your home and wardrobe, creating a harmonious and organized space. This not only aligns with the principles of Ayurveda but also promotes mental clarity and a sense of renewal.

DO

Embrace spring cleaning to create a clutter-free, revitalized space

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In the journey of balancing Kapha energy, UMA’s guide emphasizes the importance of mindful choices and lifestyle adjustments. You can foster harmony within your body and mind during the Kapha season by avoiding the don’ts and incorporating the suggested do’s. Remember, Ayurveda is a practice and gradual shifts towards balance yield lasting results.

• Dosha Diets Dosha Dos and Don'ts
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WHAT IS AN AYURVEDIC DIET? DOS & DONT’S EXPLAINED!

The Ayurvedic diet [1], rooted in ancient Ayurvedic medicine, is designed to harmonize the body’s energies for better health. This dietary approach, with centuries of tradition, sets itself apart by providing personalized food recommendations tailored to individual body types. Noteworthy for its potential benefits not only for physical well-being but also mental health.

“Healthy eating is an expression of self-respect, whereas good food is a testament to the value we place on our lifestyle.”

Ayurveda suggests that the universe consists of five elements—air, water, space, fire, and earth—creating three essential energies within the body known as doshas. Each dosha regulates specific bodily functions; for example, Pitta controls hunger, thirst, and body temperature, Vata manages electrolyte balance and movement, and Kapha supports joint health. The Ayurvedic diet, a core aspect of Ayurveda, focuses on determining one’s dominant dosha and consuming foods that promote balance among all three doshas.

BENEFITS OF AN AYURVEDIC DIET: 

“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.”

Embracing Whole Foods:

The Ayurvedic diet promotes the consumption of whole foods such as fruits, vegetables, grains, and legumes. These nutrient-rich foods are packed with essential vitamins and minerals, contributing significantly to overall health. By minimizing processed foods [2], which often lack fiber and vital nutrients, the diet offers protection against chronic diseases like heart conditions and cancer. Studies suggest that a diet high in processed foods may increase the risk of various health issues, underlining the importance of whole foods in promoting well-being.

Support for Weight Loss [3]:

The Ayurvedic diet’s emphasis on nutrient-dense whole foods can support weight loss efforts. Limited research indicates its potential effectiveness, with studies demonstrating significant weight reduction among individuals following this dietary approach. Notably, a study involving participants with specific doshas reported substantial weight loss after adhering to the Ayurvedic diet for a defined period. Similarly, engaging in an Ayurveda-based lifestyle [4] program resulted in substantial weight loss over months, reinforcing the diet’s positive impact on weight management. While further studies are necessary to validate its widespread efficacy, initial findings suggest promising results for weight loss with the Ayurvedic diet [5].

Fostering Mindfulness [6]:

Mindfulness is a core component of the Ayurvedic diet, influencing food choices and eating habits. This practice encourages individuals to be present and attentive while eating, emphasizing the sensory experience of food consumption. Research indicates that mindful eating can lead to reduced body weight, stress, and negative eating behaviors, promoting a healthier relationship with food. Therefore, by enhancing self-control and mindfulness during meals, the Ayurvedic diet supports overall well-being and mental health.

DRAWBACKS OF THE AYURVEDIC DIET:  

Complexity:

Navigating the Ayurvedic diet can be challenging due to its complexity and extensive rules. Specific food recommendations tailored to individual doshas, seasonal variations in dietary guidelines, and instructions on meal timings and quantities can overwhelm beginners. The ever-changing dietary requirements based on doshas and seasonal considerations may pose difficulties for adherence, particularly for newcomers to the diet.

Subjectivity:

A key challenge of the Ayurvedic diet lies in its subjective nature, primarily centered around identifying one’s dominant dosha. Despite available resources to assist in dosha determination, inaccuracies in dosha identification could impact the diet’s effectiveness. The lack of scientific evidence supporting the dosha concept and its correlation with dietary recommendations raises questions about the diet’s validity.

Restrictiveness:

The Ayurvedic diet’s emphasis on dosha-specific food lists may lead to restrictions on various food groups, potentially eliminating nutritious whole foods. Avoiding ingredients like red meat and processed foods, while beneficial for some, may limit dietary flexibility and variety. This strict approach to food selection could make it challenging for individuals to maintain long-term adherence to the Ayurvedic diet.

AYURVEDIC DIET OVERVIEW ACCORDING TO DOSHAS [7]:

“In Ayurveda, food is an essential therapeutic element that guides us towards the need for proper nutrition to maintain good health.”

In Ayurveda, foods are categorized based on their qualities and effects on the body to identify optimal ingredients for different doshas. Here are the recommended foods for each dosha:

PITTA DOSHA:

VATA DOSHA:

KAPHA DOSHA:

Red meat, artificial sweeteners, and processed ingredients are limited for all three doshas. The Ayurvedic diet promotes consuming whole, nutritious foods.

The Ayurvedic diet aligns with Ayurvedic medicine principles, an ancient Indian practice. It involves tailoring food choices to your dosha, aiming to enhance weight management and mindfulness. While this diet can be complex and restrictive, it’s rooted in subjective assessments of personality and body type, therefore consulting a nutritionist is advised. 

• Ayurveda Dosha Dos and Don'ts
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THE AYURVEDIC CLOCK: HARMONIZING YOUR DAILY ROUTINE FOR OPTIMAL PRODUCTIVITY

HOW THE AYURVEDIC CLOCK SUPPORTS YOUR WELLNESS 

Ayurveda, the ancient healing system, emphasizes the importance of bringing balance to our internal and external environments. One of the key ways to achieve this is by aligning our circadian rhythms and biological clocks with the natural world. By following the Ayurvedic clock, we can optimize our wake/sleep times, meal times, activities, and overall well-being.

Ayurvedic Clock = Biological Clock + Mother Nature’s Clock

To maintain a harmonious connection with nature, it is beneficial to establish a daily routine known as dinacharya. This routine helps regulate our circadian rhythm, aids in digestion, absorption, and assimilation, and promotes hormone production, immune function, discipline, peace, and longevity. The Ayurvedic clock plays a crucial role in this process.

THE AYURVEDIC CLOCK AND THE DOSHAS

The Ayurvedic clock represents a 24-hour day, seasonal changes, and the three phases of life. Each dosha – Kapha, Pitta, and Vata – dominates specific hours, seasons, and stages of life.

• Kapha time rules the early morning and early evening hours (6 AM-10 AM + 6 PM-10 PM). It corresponds to late winter and spring seasons and childhood. During Kapha time, we may experience low digestive power, stagnation, heaviness, and dullness.
• Pitta time occurs during mid-day and the middle of the night (10 AM-2 PM + 10 PM-2 AM). It aligns with the summer season and the middle stage of life. Pitta time is characterized by hot, sharp, and spreading qualities, which enhance our digestive power and mental capacities.
• Vata dosha predominates in the afternoon and very early morning (2 PM-6 PM + 2 AM-6 AM). It corresponds to the fall and early winter seasons, as well as the later stages of life. During Vata time, we may feel light, and spacey, and experience poor digestive capacity, while having a desire for movement and creativity.

WORKING WITH THE AYURVEDIC CLOCK: ALIGNING ACTIVITIES WITH DOSHAS 

Ayurveda follows the principle of “Like increases like. Opposites balance.” By considering the dominance of each dosha during specific times, seasons, or stages of life, we can structure our day to align with the Ayurvedic clock. Here are some practices to enhance your daily routine:

ACITIVIES FOR VATA TIME 

Vata dosha, consisting of ether and air elements, offers an opportunity to connect with the ether and embrace spirituality.

Morning (2 AM – 6 AM):

• After 2 AM, our sleep becomes lighter as our body prepares for the elimination process.
• The best time to wake up is during Brahma muhurta, 96 minutes before sunrise, signifying the pursuit of knowledge.
• This sacred time is ideal for meditation, visualization, and creative endeavors.
• Engaging in a walk or yoga practice is also recommended.

Afternoon (2 PM – 6 PM):

This period is conducive to communication, socializing, and expressing creativity.

• Dusk also provides a favorable time for meditation and exercise.
• It is advisable to have the last meal of the day before 6 PM.

ACITIVIES FOR PITTA TIME 

Pitta dosha, characterized by fire and water elements, represents the most productive part of the day.

Day (10 AM – 2 PM):

• During this time, our digestive fire intensifies, peaking at noon. The heaviest meal should be consumed within this window.
• Pitta time is optimal for planning, taking action, and organizing tasks.
• Reserve the Pitta daylight hours for physically demanding or analytical activities.

Night (10 PM – 2 AM):

This is the period dedicated to rest and allowing the body to repair itself. Ayurveda recommends going to bed before 10 PM, as relaxing hormones like serotonin and melatonin gradually decline from 10 PM onwards.

• During this time, our mind enters a subconscious state, often accompanied by vivid dreams.

ACITIVIES FOR KAPHA TIME 

Kapha dosha, comprising earth and water elements, embodies a sense of heaviness and provides an ideal opportunity for self-care rituals.

Morning (6 AM – 10 AM):

• It is beneficial to be awake during the Kapha hours to draw prana (life force) into the body.
• Aim to complete elimination during the Kapha hour.
• Engage in gentle warming exercises to invigorate the body gradually.
• Have a light breakfast, gather energy for the day, and plan your schedule.

Evening (6 PM – 10 PM):

• This period calls for slowing down and assimilating your energy.
• Dedicate time to your family and loved ones.
• Prepare your body for grounding and enter a mode of rest and repair.
• A warm oil massage (Abhyanga) enhances the feeling of heaviness, promoting relaxation and deep rest.
• It is recommended to turn off screens and indulge in a soothing book before 9 PM.

KEEP IN MIND: 

The knowledge of this Ayurvedic routine has been passed down through the ancient sciences of yoga and Ayurveda, spanning thousands of years. However, our modern lifestyle often makes it challenging to align with natural rhythms. It’s important to understand that these rhythms are not rules invented by Ayurveda; they represent the fundamental needs of our body and mind.

The Ayurvedic clock serves as a valuable tool in establishing a harmonious relationship between our internal and external environments. It guides us in organizing our activities and practices throughout each day, season, and stage of life. By aligning ourselves with the Ayurvedic clock, we can restore balance, enhance our well-being, and thrive in harmony with our bodies and nature.  By gaining insight into our dosha and its functioning, we can better comprehend how the energy surrounding us influences our constitution and inner being.

• Dosha Dos and Don'ts Health
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KAPHA-PROOF YOUR HOME: AYURVEDIC PRACTICES FOR A COZY WINTER NEST 

The Kapha season spans from the depths of winter to the arrival of spring, embodying the coldest, heaviest, and wettest qualities of the year as per Ayurveda. It’s remarkable how swiftly we’ve reached mid-February, drawing closer to the end of winter. Your environment profoundly impacts your moods and needs, and although the weather may change rapidly, understanding the underlying Doshic qualities that persist throughout the year is invaluable.

Today, let’s delve into Kapha time and explore strategies to navigate this period characterized by the following Kapha qualities:

• Cold,
• Heavy,
• Static,
• Dense,
• Soft,
• Sour, and

• Moist,
• Dull,
• Smooth,
• Oily,
• Sweet,
• Salty tastes.

Often, you experience lethargy during this time of year, despite the anticipation of spring and the year ahead. However, Ayurveda can guide you in reclaiming your energy and motivation. As you encounter intermittent warmer, drier days or notice shifts in your body towards Pitta or Vata, you can make the necessary adjustments.

Over time, your approach to your mind and body will become an intuitive flow, crafted in the present moment, and tailored solely for you. Here are my recommendations for thriving during the Kapha season.

1

RISE BEFORE KAPHA TIME

Although the shortest day of the year has passed, your days are gradually becoming longer and brighter until June. However, waking up in the dark and cold may seem counterintuitive. Yet, rising early before sunrise can be incredibly invigorating if you’ve had enough sleep or practiced meditation to balance late nights. Trust me, I was skeptical too until I established my routine. Even though it’s more tempting to sleep in during the summer, waking up before sunrise (around 7 a.m. currently) is still beneficial.

Seize the Vata period in the early hours, characterized by abundant space and air elements, before the earth and water elements of the Kapha period dominate the next four hours. Embrace the morning and its energizing qualities, making the most of the fresh air and expansive atmosphere.

2

SHAKE IT OFF

Ayurveda is all about finding balance by counteracting the qualities that affect you. Since Kapha tends to make you feel sluggish, try incorporating more vigorous exercise than usual. Movement helps keep you warm, gets the blood pumping, and regulates the appetite. So, dance, cycle, run, or engage in dynamic vinyasas – choose your preferred remedy and get moving!

3

SPICE THINGS UP

Good news for those feeling the low-lying Kapha energy: now is the time to indulge in pick-me-ups that might leave you too wired during a Vata period or too hot during the Pitta season in the summer. Sprinkle on some chili, grate plenty of ginger, and grind some cloves. Many of your favorite spices are perfect for lifting you this season, and they can also help with congestion and a sluggish digestive fire if that’s what you’re experiencing.

Sipping on CCF tea can support that increased appetite you might be having in the cold weather. You can even enjoy a little regular (i.e., not decaffeinated) coffee around this time – as long as work is calm and you’re getting out into nature often. You might prefer it with oat milk or rice milk instead of dairy, which can be consumed at this time of year. If you have dairy, make sure it’s spiced up, like Golden Milk.

4

KEEP IT LIGHT

Whenever possible, try to avoid overly sweet or oily foods, as they can weigh you down when you’re already lacking energy. Instead, go for lighter fruits like apples and pears, include leafy greens, replace dairy with a non-dairy alternative, and choose grains like barley and buckwheat. Make sure they’re well cooked to help keep your belly warm and to avoid taxing your digestive system – and of course, don’t forget to spice them up.

5

WATCH YOUR APPETITE

During this time of year, your digestive fire can increase, which is why you might often crave hot, heavy foods to keep warm. However, if you’re indoors with central heating most of the time, this can throw you off balance and lead to extra snacking and indulgence. It’s important to recognize the difference between true hunger and non-hunger cues and ensure you’re fueling yourself adequately to stay warm. Try to avoid snacking between meals unless you have a significant amount of time before your next meal or you’ve just finished exercising. Tune in with your body’s cues for hunger and fullness to keep yourself nourished.

6

BUNDLE UP

Kapha is characterized by cold weather, so it’s important to keep yourself cozy. Use a snug blanket or a hot water bottle – both better options than overheating your house and especially your bedroom at night. A cool bedroom is important for a good night’s sleep. As always in Ayurveda, drink warm water instead of cold or room temperature water, and during this time of year, hot water is even better.

It’s important to get out into the weather and seek out the limited daylight, so make sure you’re appropriately dressed. Just like the previous seasonal period of autumn and the early months of winter, Kapha is characterized by cold, similar to Vata. So, in both seasons, think beanie hats, scarves, socks, and plenty of layers around your midriff to protect your kidneys.

There’s no such thing as bad weather, only unsuitable clothing

Alfred Wainwright, the author.

7

KNOW YOUR REMEDIES

If you’re suffering from cold and flu, make sure to rest up. REST IS BEST. No jumping about with exercise even if you are wearing the right clothing. Choose slower exercises like yoga to help open up your body and allow the Prana to flow, practice Pranayama, and maximize sleep and meditation.

8

THE ART OF AROMATHERAPY

Aromatherapy is a rejuvenating method for Kaphas to restore their dosha and regain balance. Neuro-associative conditioning, which links specific scents with emotional states, can activate your inner pharmacy and enhance your body’s healing response. With the changing seasons, aromatherapy becomes a powerful tool to promote relaxation and well-being. UMA candles and body oils offer the ultimate indulgence, providing a soothing experience that helps you unwind and find balance in this season.

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BONUS TIP: WHEN IN DOUBT, CLEANSE + RESET

You can consider doing a Cleanse + Reset to deal with this Kapha time of year. It can be a supportive and nourishing diet if you are “under the weather,” a phrase that very much describes the heaviness of this Kapha period!

• Ayurveda Dosha Dos and Don'ts Doshas
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BALANCING AGNI: HOW THE DOSHAS & AGNI INTERACT

Earlier on our blog, we explored the concept of agni and its critical importance in helping us expel impurities and maintain overall  health. Agni, or our central fire, regulates which substances enter our bodies, governs the transmission of nutrients and ensures that we maintain internal homeostasis.

When agni is strong, we experience the transformative benefits of balance: we have good digestion, high energy, healthy skin and focused, tranquil minds. When agni is impaired, its ability to expel toxins from the body decreases, leading to the development of ailments, imbalances, inflammation and disease. In Ayurveda, an agni imbalance lies at the root of all imbalance. It is therefore supremely important to do what we can to strengthen rather than weaken agni.

How can we tell if our agni is imbalanced, and if it is, what can we do to remedy that? In this post, we break down the four states of agni. While one of these states represents a balanced agni, the other states reflect different types of dosha imbalance that correspond to the three doshas. Each dosha’s qualities interact differently with the fiery, sharp nature of agni. Note that you can also experience a combination of different imbalances.

THE FOUR TYPES OF AGNI

SAMA AGNI: BALANCED

The state of Sama agni is the ultimate ideal, a state where we should all aspire to reach. A sama agni is balanced and vibrant, empowering all parts of the body to work together to achieve true health. When we have Sama agni, we experience strong digestion and elimination, good metabolism, a clear mind and an overall sense of positivity and confidence. We adapt well to external changes, such as changes in seasonality, and we are filled with tejas (the form of agni and Pitta that rules mental clarity and confidence) and ojas (our internal radiance and life force).

This kind of state may sound too good to be true—that’s because the many challenges of our daily lives make it difficult to achieve a truly balanced agni, and most of us likely experience one of the other three imbalanced forms. However, it is not impossible to experience Sama agni with an intentional, focused approach to bringing ourselves back into balance. The first step is to understand which imbalances we are experiencing and how to address them.

VISHAMA AGNI: ERRATIC METABOLISM (VATA)

When Vata is out of balance, its cold and mobile qualities can weaken or extinguish agni, leading to an agni that is either weakened or fierier. These opposing qualities of Vata make the agni unstable, irregular and easily susceptible to change. The result is an irregular, erratic metabolism.

Signs of Vishama agni include indigestion, gas, constipation, dry mouth and skin, cracking or aching joints, anxiety, insomnia and unhealthy cravings.

To treat Vishama agni, you’ll want to follow a Vata-pacifying lifestyle routine. This includes eating warm, moist, smooth foods like soups and stews, warm cooked vegetables, cheese, whole milk, eggs, nuts, yogurt and berries. Avoid cold, frozen or dry foods, raw vegetables, carbonated drinks and stimulants like alcohol and caffeine. In terms of exercise, you should engage in grounding, steady, slower exercises such as yoga, walking and lunges/squats. For more on how to balance Vata, check out our blog here.

TISHKANA AGNI: HYPERMETABOLISM (PITTA)

When Pitta is imbalanced, its heat intensifies the fire of agni, leading to inflammation and hypermetabolism. When we have Tishkana agni, nutrients pass quickly through our system without absorption, leading to incomplete digestion. The result is that we feel overly hungry and experience symptoms like heartburn, acidity, indigestion, ulcers, dryness, hot flashes, irritability and inflamed skin.

If you suspect you’re experiencing Tishkana agni, it’s important to follow a Pitta-balancing lifestyle. This includes eating cooling, nourishing foods like aloe vera, peppermint, cucumber, leafy greens, root vegetables, grains and milk. Avoid foods that are spicy, salty, bitter and fried. In terms of exercise, you’ll want to engage in moderate activities like swimming, yoga and weightlifting. To combat the overall inflammatory, overstimulated nature of a Pitta imbalance, try soothing activities like yoga and journaling and be sure to make time for moments of slowness, reflection and relaxation during the day. For more on how to balance Pitta, check out our blog here.

MANDA AGNI: HYPOMETABOLISM (KAPHA)

When Kapha is imbalanced, its dense, heavy qualities suppress agni, leading it to become slowed and dull. In addition, Pitta’s oily and moist qualities can also contribute to the development of Manda agni. Given the slow, dense, inertial nature of this imbalance, it often takes longer to develop and requires more time and effort to combat. Symptoms of Manda agni include bloating, fatigue, lack of appetite, frequent colds and congestion, weight gain, lethargy, excess mucus, clammy and damp skin, excess sleep, cravings for hot and spicy foods, boredom and possessiveness.

If you are experiencing Manda agni, you’ll want to follow a Kapha-pacifying lifestyle. This includes eating foods that are light, airy, warm and dry, such as heating spices, cooked vegetables, beans, broccoli, cabbage, lentils, oats, fish, shrimp and turkey. Avoid foods that are oily, dense and sweet. In terms of exercise, you’ll want to partake in more vigorous, intensive activities like running, dancing and cycling. For more on balancing Kapha, check out our blog here.

Remember again that these three types of imbalance are not all-encompassing, and that you may also experiencing different types of agni in combination. If this is the case, it will be helpful to consult a medical professional or Ayurvedic specialist to formulate a routine targeted to your specific needs.

• Ayurveda Dosha Dos and Don'ts Doshas
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BALANCING VATA: TIPS FOR THRIVING IN THE SEASON

Throughout the year each of the three Ayurvedic doshas—Vata, Pitta, Kapha—becomes more prominent in the environment. Late fall to early winter is known as Vata season in Ayurveda. This time of year shares many qualities that distinguish Vata: cold, dry, rough, mobile.

Ayurveda honors change—internally within ourselves and externally within in our environment. A change of season calls for shifts in our wellness routines in order to maintain balance and alignment with nature. Vata season is a time to hunker down and restore. The following elements are ways to honor what the colder days call for us—and ultimately, to help maintain mind-body balance and alignment with nature.

1. Eat Warming Foods

Because the air tends to be colder and drier, it is essential to transition into eating warmer healthy foods and drinks. Lean toward oily, moist, and smooth foods. Think comforting, nourishing stews and soups. Add healthy fats and oils to dishes, such as avocado, coconut, olives, buttermilk, cheese, eggs, whole milk, nuts, seeds, berries, melons, summer squash, zucchini, and yogurt. Green grapes, oranges, and pineapple are also beneficial during Vata season, but in smaller quantities

On the flip side, taper off from cold and frozen foods, including chilled beverages. Also avoid dry foods, like popcorn, crackers, and grains. And limit stimulates, like coffee. 

2. Honor Rest

Anxiety and stress come easily during Vata season, so it is important to take care of oneself (even in high-pressure moments). Honor an earlier bed time and meditate to calm nerves. (In general, Vata people tend to have trouble sleeping.) Also try rubbing feet with sesame oil (or a wellness oil) to help promote better rest.

3. Listen To Your Skin

Vata season is usually dry, which calls for additional support to help skin stay hydrated and nourished. (In general, Vata skin tends to be dry, darker, and cool to the touch with a tendency for roughness.) Keep the body and skin hydrated from within by drinking plenty of water. Nourish from the outside with gentle cleansers that won’t strip, aloe-and rosewater-based toners, and nurturing oils that maintain an effective moisture barrier. Rose oil is excellent at hydrating and nurturing dry or maturing skin, while Frankincense essential oil works at the cellular level to promote cellular regeneration necessary for battling fine lines. Pomegranate oil, rich in fatty acids, restores firmness and elasticity.

•  Ayurveda,   Ayurveda Essentials,   Ayurvedic skin care,   dry skin,   fall skin care,   Vata season,   winter skin care,   Words of Wellness.

• Ayurveda Dosha Dos and Don'ts Doshas
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EVERYTHING YOU NEED TO KNOW ABOUT THE PITTA DOSHA & BALANCING IT

A dosha with a significant influence on your physical and mental health, pitta strongly corresponds to the fire and water elements. Its energies become apparent in your metabolism, perception, and digestion. The characteristics of the pitta dosha are sharp, light, pungent, oily, and hot. This is why those with a pitta imbalance may be prone to excessive sweating, indigestion, irritable mood swings, etc.

If you have a pitta body type, you are likely of a medium build, with well-developed muscles, have soft skin, and can put on or lose weight quickly.

It’s one thing to identify your dominant dosha and a whole other experience to fully understand how you can balance it.

In this post, we will be sharing some tips for you to better manage your pitta dosha and optimize your day to day wellness.

HOW TO BALANCE YOUR PITTA?

When trying to balance a dosha, there are several factors to keep in mind about your lifestyle – routine, diet, and fitness. The fire and water elements that are already present in your bodily energies must be pacified through the use of cooling, light, and drying forces.

DIETARY GUIDELINES

First and foremost, to balance your pitta, it is best to avoid eating hot, sour, or spicy foods. These aggravate the pitta and fuel an increase in body heat. If you are accustomed to drinking alcoholic and caffeinated beverages excessively, now might be the time to cut back on those.

Instead, try refreshing juices made of aloe vera, peppermint, pomegranate, and cucumber. Replace the bitter fruits and vegetables in your diet with pitta-pacifying ones such as sweet potatoes, leafy greens, and pumpkins.

As long as you avoid especially salty, bitter, sour, and spicy foods, you’ll be able to balance your pitta considerably well.

FITNESS & ROUTINE GUIDELINES

As you are aware, a good workout contains an armload of benefits. But being of the pitta type, you’d benefit from being mindful of the intensity of your workouts because exerting yourself too much may lead to a pitta imbalance (even if expending your energy feels good at that moment).

A medium pace workout routine that is of moderate intensity is ideal for pitta types. Some examples of this would be swimming, walking, yoga, and appropriate weight lifting.

Exposure to too much sun will provoke your pitta. And that is why Ayurvedic doctors recommend exercising in relatively cool environments. Instead of going for a walk in the morning or during the day, soak in the rejuvenating breeze at night while taking a stroll.

Pitta types can be competitive go-getters. So, sometimes, when you are busy chasing down a lead or racing against time to meet a deadline, a meal or two may get skipped. Ordinarily, this is understandable, but for the pitta dosha, it can mean dire consequences. Therefore, try to have a healthy diet routine and eat at consistent times.

HOW TO TREAT A PITTA IMBALANCE?

A pitta imbalance may result from not listening to what your body has to say. More often than not, you can regulate your doshas by simply paying attention to your internal state. If you have been facing symptoms of a pitta imbalance, the following steps would help restore your well-being.

• Yoga is a wonderfully beneficial practice that has a cooling effect on the body. Pranayama, for one, is a breathing exercise that reduces pitta imbalance. As you remain focused on taking deep, measured breaths, not only will you feel a sense of cool wash over your body, but you’ll also be clearing your mind of clutter and charging your cognitive abilities. Any form of pranayama can be done first thing in the morning, on an empty stomach, to establish a good routine.

• To offset the abundance of energy you are experiencing, try listening to calming, slow music. This will place you in a better frame of mind and help you cool down. You can also make this a regular part of your daily routine by creating a pitta-pacifying playlist that you tune into on the way to work or when you’re prepping for work in the morning.
• Infuse your night routine with a self-massage to wrap up a long day. Essential oils made of chamomile, lavender, geranium, and sandalwood are best for balancing pitta. One such blend you could try for yourself is the UMA Pure Calm Wellness Oil. Massage this into your toes and on your temple before you go to sleep.

Apart from these steps, you can also alter your diet based on the guidelines we’ve mentioned above to see better results in pacifying your pitta dosha.

IN SUMMARY

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EXERCISE ACCORDING TO YOUR UNIQUE DOSHA: A GUIDE LINE

As we continue to brace the chilly winter weather, it becomes more important than ever to maintain a regular exercise practice. Especially in winter, it can become easier to put off exercise; in addition, with greater time spent indoors, we may find ourselves even less physically active than usual. During Kapha season, our bodies and spirits are susceptible to feelings of weighted, stagnation and lethargy. The energizing effects of exercise according to dosha on our health and minds make it an excellent resource for countering Kapha-induced imbalances.

It’s important to recognize that, while we are all susceptible to imbalance, Ayurvedic exercise posits that we experience and treat imbalance in different ways depending on our individual composition and circumstances. We are each constituted by a unique combination of the three doshas, with one of them being our dominant dosha. In Ayurveda, these doshas represent different combinations of the five central elements: ether, earth, fire, water and air. Vata represents ether and air; pitta represents fire and water; and kapha represents water and earth. Each dosha has distinctive physical and qualitative characteristics. It is thus important to take the specific tendencies of our doshas into account in order to redress our imbalances.

Here’s a breakdown of different exercises that are most suitable for each dosha. If you’re not sure what your dominant dosha is, check out our dosha quiz to get an idea of which one might best reflect your constitution.

1

VATA: STAY SIMPLE, STEADY AND GROUNDED

Given Vata’s combination of air and ether, Vatas are often quick-moving, light, airy and cool. They can be susceptible to dryness and digestive disturbances like gas or bloating. They are typically thin in constitution and lose weight easily. Given Vata’s tendency toward fast-paced mobility, it might feel natural for Vatas to pursue exercises like running and cycling. However, it’s actually important to counterbalance these tendencies with exercises that are grounding, regular and steady. The most important thing for Vatas is to establish a regular rhythm and to not overexert oneself—instead, pursue more gentle, slow exercises that can target strength and agility.

*Grounding Exercises For Vatas:

• Yoga
• Walking
• Rowing
• Barre
• Lunges & Squats

2

PITTA: COOL DOWN AND SLOW DOWN

Pitta, governed by fire and water, tends to be energized, fiery, highly-motivated and ambitious. They tend to be warmer, and they have strong digestive systems and a strong appetite. Given their intense nature, Pittas are drawn to more challenging or exerting exercises like CrossFit, cycling and boot camps. But as Sahara Rose writes in mindbodygreen, “Hardcore exercise will actually cause adrenal fatigue and an increase in cortisol, the stress hormone. Even though they love dripping in sweat, they really need the opposite of that.”

Pittas should counteract their tendencies toward over-exertion by engaging in exercises that are moderate, cooling and calming. Pittas should also avoid exercises that exacerbate their fiery nature, such as hot yoga or exercise that takes place in a hot room or during a hot time of the day

*Slow, Cooling Exercises For Pittas:

• Swimming
• Pilates
• Casual tennis, basketball, etc.
• Kayaking
• Water polo

3

KAPHA: GET MOVING AND SWEATING

Kapha, ruled by water and earth, tends toward stability, to feel grounded, heaviness and stasis. These reliable types tend to gain weight easily and may experience lethargy and sluggishness when out of balance. It thus becomes even more important for Kaphas, more than the other doshas, to counter these tendencies with active, high-impact, invigorating exercises.

Those who have not yet established a regular exercise routine can start off with simpler activities like walking or hiking. As opposed to Vatas, who need routine and rhythm, Kaphas can also vary their exercises to keep things motivating and fun. Also, given Kapha’s stronger and sturdier constitution, they can endure more strenuous exercises. The most important thing for Kaphas is to pursue activities that really get the heart pumping and the body sweating

*Energizing, Invigorating Exercises For Kaphas:

• High-intensity interval training (HIIT)
• Running or jogging
• Dancing
• Brisk walking
• Hot yoga
• Cycling

Regardless of which exercises you decide to take up, it’s important to remember to check in with your body and to keep everything in moderation. When we listen closely, our bodies tell us important knowledge about our health and what we can and cannot handle. Keep trying out different routines until you find one that feels just right!