• Experts Mental Health Wise Women
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IN CONVERSATION WITH ANNE SAGE: DISCOVERING LA’S GEMS, SELF-CARE WISDOM, AND EASY ROOM UPDATES

Q

What are your top three spots to eat, drink, and shop in LA?

A

Eat: Winsome in Echo Park has the best breakfast in town and decor that will have you picking your jaw up off the floor!
Drink: I’m not much of a drinker, but the cocktails at Bar Ama have even me raising a glass.
Shop: Platform in Culver City has the best of everything: Get a coffee at Blue Bottle, splurge on accessories at the Freda Salvador/Janessa Leone space, try on sunglasses at Linda Farrow, and pick up a few things for the men in your life at Magasin!

Q

You have impeccable taste in interior design and decor. Your book and site are visually stunning! What are a few decor stores and brands you always return to?

A

You guys are too sweet! Consort on Melrose is full of inspiration and well-priced unique accents; OK is great for barware and gifts; and for furnishings, and I love the accessible modern mix at CB2.

Q

What’s your advice for someone who wants to instantly update their living space?

A

Never mind a shopping trip to add new things to your home; the most effective way to update a living space is to purge it! Get rid of anything you haven’t used in over six months. Strip away the excess. Live with your blank slate for a while, and only begin to fill it back up with careful consideration. Repeat the process regularly!

Q

Okay, let’s talk beauty. What are three products you love?

A

S.W. Basics Exfoliant smells like oatmeal cookies. Need I say more? Shea Moisture has a divine rose body lotion that smells like heaven and soothes my dry skin. And Uma’s hair oil, of course!

Q

You’re insight on self-care, from centering yourself to self-love, is really honest, inspiring, and helpful. What are some of your favorite simple selfcare tips for everyday routine?

A

• Ayurveda Beauty Self Love
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AYURVEDIC LOVE: HOW AYURVEDA TEACHES TRANSFORMATIVE SELF-LOVE

Despite its apparent simplicity, self-love is an elusive thing. The business of everyday life and the demands of work, childcare, and other responsibilities can leave us feeling swept up in chaos and out of touch with our own feelings. While social media has brought about novel means of connecting and communicating with others, it also facilitates imperfect comparisons that make us unhappy with the status of our own lives. And even when we do find time to relax and unwind—say, by taking a warm bath or going to the spa every now and then—we soon find ourselves caught up again in the fast-paced cycle of our obligations.

Given these difficulties, a question emerges: How can we fight off feelings of inadequacy, exhaustion, and self-doubt and learn to love ourselves in a way that lasts? Fortunately, Ayurveda offers answers that have the power to transform not only our mental state, but also our physical health and wellness. In fact, the interconnection of these states is at the heart of Ayurvedic tradition. Ayurveda posits that our minds, bodies, and spirits are deeply connected, and it proposes a holistic approach to wellness, one that tackles the roots of our ailments rather than their symptoms. Self-love is at the heart of successful Ayurvedic practice—our inner spirit reflects our external health, and vice versa. By adopting Ayurvedic practices that restore balance to our bodies and minds, it becomes easier to enter a lasting state of self-love.

Improving Ojas: How Ayurvedic Practices Encourage Both Health And Self-love

A central Ayurvedic concept for understanding the connection between health and self-love is ojas. In short, ojas is a subtle force in our body that represents radiance—both physical and mental. When our ojas is strong, both our immunity and our spirits are strong too; we find ourselves able to withstand challenges with acceptance and serenity, and we are able to fend off external negativity. We experience a greater sense of satisfaction and contentment with our lives. In short, we gain a strong capacity for self-love and self-acceptance, which in turn influences our relationships with others and the world around us.

Maintaining a healthy, antioxidant-rich diet full of fruits, vegetables, and nuts and a regular routine is essential to improving our ojas. In the next section, we break down several Ayurvedic rituals that can be incorporated into your routine for lasting health and wellness benefits—and a corresponding uplifting of the spirits.

Ayurvedic Rituals For Cultivating Self-love

While writing in a journal, meditating, and doing yoga are all great ways to cultivate mindfulness and self-love, unless they’re made a regular part of your routine, their effects won’t be long-lasting. It may seem daunting to try to incorporate new “tasks” into one’s already busy schedule, but fortunately these Ayurvedic practices can take as little time as a few minutes—and they bring profound results.

1

OIL PULLING

Oil pulling is an Ayurvedic practice that involves swishing 1-2 teaspoons of oil in the mouth for 10-20 minutes. As the conditions of the mouth often reflect the larger innerworkings of the body, oil pulling detoxifies the mouth of impurities and toxins, thus helping to combat conditions like disease, joint pain, acne, and more. It also freshens the breath and whitens the teeth. Oil pulling is a rejuvenating ritual you can incorporate seamlessly into your daily routine—simply oil pull while taking a shower, washing the dishes, or going about your other tasks! This transformative practice leaves you feeling refreshed, centered, and ready for the day—and it also has long-term benefits for your health.

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2

SELF-MASSAGE (ABHYANGA)

Self-massage is a transformative Ayurvedic practice that allows us to feel deeply attuned to the needs of our bodies, which in turn helps us feel more intimate and loving toward ourselves. Through this practice of massaging oil into our bodies, we can relieve pain, improve our skin, sharpen mental focus, improve circulation, and more. By relieving our own pain and rejuvenating our bodies and spirits, this process shows us that we don’t need to go to the spa to treat ourselves, and that a little self-love can bring amazing results.

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3

DRY BRUSHING

The practice of dry brushing is simple: you run a dry brush along your skin in firm, gentle strokes, a process that improves circulation and lymphatic function. The lymphatic system plays an important role in helping us fend off disease and other impurities; dry brushing stimulates greater lymphatic flow and facilitates the expulsion of toxins. On an immediate level, dry brushing helps the skin feel rejuvenated and awakened, and it also promotes a youthful glow. A practice that only takes minutes, dry brushing truly helps us to love the skin we’re in.

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4

INCENSE AND CANDLE BURNING

In addition to the interconnectedness of mind, body, and spirit, Ayurveda also posits that our environment deeply affects our wellbeing. Having harmony with one’s environment is crucial for improving one’s ojas and for feeling at peace. The simple practice of lighting a candle or burning incense can radically transform and elevate the mood of your space, encouraging a sense of calm and self-acceptance.

It’s important to remember that there’s no one pathway for learning how to self-love—everybody is different, and different rituals may work better for you than others. However, taking the time to practice self-care and to prioritize your health and wellness (if only for a few minutes every day) can have a profound impact on how we view ourselves. When we feel more in tune with our body, we gain a greater sense of self-acceptance and understanding. And when we establish routines that improve our ojas, we find ourselves more amenable to the radical practice of self-love, a practice that, with time and practice, can transform us.

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• Ayurveda Mental Health Neurological Health
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UNLOCK THE SECRETS OF AYURVEDA TO BEAT MIGRAINES

For some, few things are more dreaded or painful than a migraine. Migraines are intense headaches that bring about a serious pulsing, throbbing sensation. They can at times be accompanied by nausea, insomnia, visual sensitivity or difficulty speaking when they take the form of a more severe attack. Furthermore, leading up the headaches themselves, migraine symptoms like neck stiffness, food cravings and fatigue can appear a day or two in advance.

While the direct causes of migraines are not fully understood, it is believed that certain lifestyle habits can trigger migraines, such as the consumption of alcohol and other inflammatory foods, exposure to environmental toxins and pollutants and lack of stress management. It also appears to be linked to genetics.

For many, conventional pharmaceutical treatments do little to alleviate their frequency or intensity. By contrast, an Ayurveda-informed approach offers a holistic, natural way to treat migraines. Many Ayurvedic remedies work to treat the root cause of an ailment, thereby alleviating the variety of symptoms that can manifest as a result. In the case of migraines, Ayurvedic therapies like panchakarma can help mitigate factors like stress, diet and digestion that all affect one’s experience of migraines.

TIPS TO BEAT MIGRAINES

PANCHAKARMA

According to Ayurveda, the pain resulting from migraines, including sensitivity to light and sound, derive from the accumulation of toxins in the head. Undergoing a panchakarma, which is a multi-day detoxification program, is a powerful way to cleanse the body of the toxins that contribute to migraines while also reducing stress, promoting immunity and enhancing cognitive awareness. Typically, you can undergo a panchakarma with the help of an Ayurvedic practitioner, who can formulate a personalized treatment plan depending on your dosha and specific ailments.

Traditional detoxifying elements of panchakarma include:

• Vamana: Therapeutic vomiting to clear the respiratory and upper gastrointestinal tract
• Nasya karma: Pouring medicated oil into the nose to treat migraine, congestion and facial paralysis
• Basti: Herbal oil enema to purify colon and intestines
• Virechana: Purgation of the intestines and lower gastrointestinal tract
• Raktamokshana: Bloodletting to clear blood stream of impurities

As you can see, panchakarma is intended to deeply purify the body of toxins, thereby alleviating conditions beyond just migraine, such as bronchitis, arthritis, indigestion, insomnia and stress management. If you have the opportunity, we highly recommend trying it out to promote powerful detoxification and purification. You can also try a number of panchakarma techniques at home with our DIY panchakarma guide.

SHIRODHARA

One practice often carried out during a panchakarma that is especially effective for migraines is shirodhara. Shirodhara involves pouring warm, medicated oil onto the forehead, which helps restore doshic balance and soothe the nervous system. Especially given that migraine pain is often most prominent in the forehead area, this is a particularly useful practice for alleviating that pain. It also helps to and reduce stress, anxiety and mental confusion, all of which can accompany migraines.

OIL PULLING

Oil pulling is a detoxifying wellness practice and a natural remedy that you can easily incorporate into your daily routine. Oil pulling involves swishing 1-2 tablespoons of oil in the mouth for 10-20 minutes in the morning. The oil helps remove toxins and impurities from the mouth, thereby potentially mitigating the toxic buildup of migraines. If you’re just starting out, you can use coconut oil or sesame oil, which both contain powerful cleansing, antibacterial properties. Or you can try out our UMA Pure Detox Oil Pulling Treatment, which is formulated with a targeted blend of detoxifying and rejuvenating peppermint, coconut, sesame and clove.

UMA PURE DETOX OIL PULLING TREATMENT $36

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YOGA

As both research and Ayurvedic wisdom have demonstrated, the benefits of yoga on both our mental and physical health are immense: it reduces stress, lowers blood pressure and cortisol levels, boosts circulation, promotes mental and emotional grounding and more. As one study showed, the benefits of yoga extend to migraines, too—those who practiced yoga experienced less severe and less frequent migraine attacks. Poses especially helpful for migraines include Child’s Pose, Downward Dog and Bridge Pose.

DEEP BREATHING

One hugely beneficial element of yogic practice is Pranayama, or yogic breathwork. Learning calming, grounding breathing techniques and

meditation can help you mitigate migraine pains and their accompanying feelings of stress, anxiety and panic. According to Ayurveda, different breathing techniques are suitable for different doshas. To learn more about how to tailor your breathing for maximal calm, check out our blog on Pranayama here.

Though migraines might seem out of our control, a holistic, Ayurveda-informed approach can make a serious impact on our overall experience, boosting our mental, physical and emotional health all at once.

• Ayurveda Ayurvedic Remedies Mental Health
• Posted By

AYURVEDIC WAYS TO HONOR HOW YOU FEEL AND RELEASE REPRESSED EMOTIONS

How we react to things is a deeply personal matter. Whether it’s a global affair or an intimate event, the impacts of every situation vary person to person. As Ayurveda explicitly believes, we are all unique beings with our own exclusive constitutions. The powerful energies of our environments manifest in each of us differently, causing us all to act, respond, and simply be in different ways.

But despite our differences, there are endless tools, self-care techniques, and wellness practices that bring us ease and respite—individually and collectively. It’s important to explore these ways as they help to alleviate any repressed emotions, be it anxiety, fear, or anything else. Ayurveda believes that inhibited emotions can lead to illness, discomfort, and even disease. “Repressed emotions create an imbalance of vata,” writes Ayurvedic practitioner Dr. Vasant Lad, “which in turn affects agni, the body’s auto-immune response.” Furthermore, Lad writes that emotions should always be “observed with detachment and then allowed to dissipate.”

We’ve rounded up several of our favorite ways to fully express, release, honor, and ease our emotions. Some of these may seem obvious, others a bit more esoteric, but one thing is absolute: Doing these practices consistently has resulted in cumulative positive results for us. We hope they do the same for you. 

(Editor’s note: For the latest news and information on the current health crisis and ways to stay healthy, please visit the World Health Organization.)

1

Make Sense With Scents

 

Aromatherapy—the therapeutic use of essential oils inhaled or absorbed through the skin—is extensively practiced throughout the world. Practitioners in India and China use it to heal both body and spirit. Western science has deemed it an effective treatment for pain, as well as a positive therapy for depression, anxiety, and other ailments. It’s a staple in wellness routines and a holistic beauty treatment. 

2

Ease Tension With A Kansa Wand

 

Ayurveda recognizes 107 specific energy points throughout the body. These mystic points, referred to as Marma Points, connect to nerve endings and organs, correlating with physical and mental aspects, from energy balance to lymphatic drainage. A Kansa Wand can help to enhance stimulation of the facial Marma Points, which significantly eases tensions, reduces inflammation, and improves lymphatic drainage. The wand’s copper—a revered metal in Ayurveda for its detox properties—helps to naturally neutralize free-radical damage to the skin. We also love it for how it feels and offers us a soothing, calming moment to take a minute. 

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3

Make Nourishing Foods—the Ayurvedic Way

 

The operative word here is make. When we cook our own foods, we connect with the healing powers of the ingredients. We also are empowered to cook with better, more nutritious foods when we see and feel them at the source. Ayurveda looks to food as having wisdom and power; a way to ease any ailments, prevent disease, ignite our energy. So what constitutes Ayurvedic foods, you might ask?

To quote Divya Alter, Ayurvedic chef and cookbook author, Ayurvedic foods are “fresh, local, predominantly plant based, nutrient rich, easy to digest, satisfying, energizing, healing, balancing, selected, and prepared accordingly to your individual needs.” Finding time in the kitchen to chop, mix, toss, and blend beautiful ingredients is also a way to slow down, pay attention to how we feel, and connect. (This above Tridoshic Sweet Potato Pesto Pizza, courtesy of Sahara Rose, is one of our favorite go-to recipes for a cozy time spent staying in. )

4

Strike A (Yoga) Pose 

 

It’s an ancient practice that modern research touts as an essential way to improve cognitive function, reduce anxiety, stress, and depression, and boost emotional and spiritual health. Yoga improves mindfulness while it simultaneously “helps to boost compassion, gratitude, and flow states, all of which contribute to greater happiness,” writes Harvard medical researchers. The reasons to practice are endless, but what consistently attracts us to do yoga is its ease and accessibility: It can be done anytime and anywhere. A  

• Anxiety & Stress Mental Health
• Posted By

HOLIDAY STRESS: HOW TO MANAGE IT MINDFULLY

It’s the most wonderful time of the year… and somehow, one of the most stressful. With family commitments, financial pressure, and a flurry of unhealthy eats, the holidays can bring about more stress than any other time of year. But who said it had to be that way? One of the best ways to tackle the holidays is with mindfulness. Being mindful means being aware in each and every moment and not fixating on the things we cannot control. What better time of year to test this idea than during the holidays?

At UMA, we’ve got your back. We made a list (and checked it twice) of our best tricks to not only mindfully get through the holidays but to actually enjoy them. Cheers to that!

1

BE PRESENT

It is easy to get caught up in the hustle and bustle of holiday planning and commitments. This year, try unplugging and allowing yourself some time to just be.

Try turning off technology for a day or spending time alone with a book by the fire. Focus on what is most important to you this holiday season and simply meditate on the joy that this season brings.

2

BREATHE

Practicing breathing techniques is an easy way to slow us down and bring a sense of calm during the mad rush of the holiday season. Find a quiet place all to yourself and simply sit and breathe. Breathwork and meditation are some of the simplest ways to hit the reset button and let go of holiday stress. Check out two popular breathing techniques below to help you get started!

3

 LET IT GO

There can be a overwhelming amount of pressure for perfection during the holidays. It is important to remember that we can’t control everything and sometimes it is better to let things go. Release what you cannot control and focus on bringing more joy into your life. Start by simply releasing yourself from one commitment that isn’t serving you and watch the holiday blues melt away. 

4

ONLY LOVE

In our society it is easy to get caught up in the consumer-driven side of the holidays. It is important to focus back on the actual reason for the season. When we look around at all of our loved ones, we allow ourselves to focus in on what is important. Enjoy spending time with family and friends and practice gratitude for all the gifts you already have. We can practice gratitude simply by thanking the universe for all of the gifts we already have. Try writing down 10 things a day that you’re grateful for. You’ll slowly start to let go of unnecessary stress and focus on the love that surrounds the holidays.

5

GET MOVING

One of the best ways to beat holiday stress is to boost your endorphins with exercise. Anything to get your heart rate up is sure to help banish stress. Going for a walk outdoors will allow you to slow down and notice the simple things. The sound of snow crunching under your boots, the smell of fresh evergreens, and the crisp feeling in the air. Taking a yoga class can also lift your spirits and help you tap into the present moment. Yoga moves your body in a way that helps still the spinning mind. If you’re having a hard time motivating yourself to get to the gym, try taking a friend. Having a friend keeps you accountable for getting the workout done. Plus, it’s more fun with a buddy!

6

REACH OUT

It is important to remember that we don’t have to do anything alone. One of the best parts of the holiday season is bringing together everyone you love. Even if it’s virtually – reach out and ask a friend or family member for emotional help during the holiday season – or just for a chat! Chances are they’ll appreciate the opportunity just as much as you will. Managing your emotions during this season can also be a huge help. The first thing you need to is recognize what you’re feeling. Once you can recognize the emotions you’re feeling you can try and figure out why you feel that way. It is easy to blow things out of proportion during this time of year so focus on keeping calm and reaching out for help when you need to.

7

EAT REAL FOOD

During the holiday season it is easy for your healthy lifestyle to get waylaid by gingersnap cookies and eggnog. For most people, packing on extra weight during the holidays packs on extra stress as well. We can be mindful about what we eat by making sure we stick to a healthy lifestyle to the best of our ability. Eat some greens (and no, Christmas tree-shaped cookies don’t count), watch the booze, and stop when you’re full. But don’t forget to let yourself indulge just a little. That’s what life’s all about.

8

BUDGET

One of the biggest stressors of the holidays can be the financial strain and pressure of gift giving and party planning. This year try setting a budget for your holiday plans and stick to it the best you can. You can set a budget for everything from gift giving to food purchasing. You can also try to get creative with your gifting and repurposes items or make them yourself. Everyone loves the sentiment of a homemade gift so hop on Pinterest and get planning!

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With a few of these tips and tricks you’ll be able to let go of holiday stress and relish in all of the season’s merriment and cheer! Plus, try our Pure Bliss and Pure Calm wellness oils to help you focus and release built up stress. They also make great gifts!

UMA PURE BLISS WELLNESS OIL $85

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UMA PURE CALM WELLNESS OIL $85

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• Mental Health UMA Products
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PURE LOVE : HOW OUR NEW WELLNESS CANDLE TRANSFORMS THE ENERGY IN A ROOM

You may have heard the news by now, but in case you haven’t: We released a brand new product line, the UMA Pure Love Collection! We wanted to create a line of products that promote wellness and feelings of self-love and love for others during a time when love feels more necessary than ever. We know that in order to spread love to others, and to positively influence the world around you as a result, you need to learn to love yourself first. These products do just that: by encouraging indulgent, sensuous, and luxurious practices of self-care, they empower you to transform your relationship to yourself.

In Ayurveda, self-love involves achieving harmony between mind, body, soul, and the environment. We’ve all had experiences when we’ve been put off by the energy of the room. On the other hand, we also know the feelings of relaxation, tranquility, and peace that can result from a positive and welcoming environment. Our environment plays a huge role in influencing our wellbeing.

Any practice of self-care is not complete without a harmonious, loving environment. That’s why we created our Pure Love Wellness Candle. The powerful, sensuous aromatics of this wellness scented candle can instantly transform the aura of any room—imbuing it with sensations of love, tranquility, and positivity. Formulated with luscious, indulgent botanicals like rose and jasmine, it enhances and uplifts the space. Here’s a breakdown of our new candle’s ingredients and how to use it for a maximally-loving environment.

PURE LOVE WELLNESS CANDLE INGREDIENTS: SENSUOUS, UPLIFTING FLORALS

The UMA Pure Love Wellness Candle harnesses the sweetness and beauty of a fresh bouquet of flowers through these bright, lifting, organic Ayurvedic ingredients.

HOW TO USE THE UMA PURE LOVE WELLNESS CANDLE

Once lit, ensure the candle wax pools to the edge, especially on the initial burn. Never leave a candle unattended while burning. Between burns, trim your wick to the ideal length—01⁄45 inch—making sure none of the trimmings remain in the wax. For best results, avoid burning the candle for more than 4 hours at a time and more than once every 24 hours. Try out UMA’s wellness candles for your aromatherapy sessions.

UMA Pure Love Perfume Oil $68

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• Beauty Body Care Self Love
• Posted By

UMA BEAUTY: BALANCING BEAUTY AND WELLNESS FROM THE INSIDE OUT

At UMA, beauty isn’t purely a measure of external appearance—it’s an act of radical self-love that infuses our lives with balance, tranquility, and harmony with others and the world around us. We believe that channeling beauty is a process that proceeds from the inside out. In Ayurvedic tradition, our external appearance is deeply tied to our internal condition, and to the balance we establish between mind, body, spirit, and external environment. We must first treat ourselves with love and care, feeding our skin and body healthy ingredients and nourishing our mind and soul with meditation and reflection. Only once we establish internal balance and peace can our external beauty really begin to shine!

Furthermore, inner beauty doesn’t only improve our mental health, physical health, and external appearance—it also drives us to make a broader impact on the world in ways that feel true to ourselves and our values. At UMA, our commitment to fostering inner and outer beauty within women is what drives us to create 100% organic, nourishing, and strengthening formulas that bring visible results for both beauty and wellness. By harnessing centuries-old Ayurvedic wisdom, we are devoted to helping women tackle the root problems of their ailments, and to providing solutions that are healthful, ethical, and lasting. We are also committed to sustainable methods of farming, and to giving back to the community of women in India where our farm is based.

At UMA, beauty means a lot of different things, but most of all, it’s about nurturing a deep love for ourselves and the world around us. Here are 5 principles of beauty we strive to live by.

1. BEAUTY IS ABOUT BALANCE.

A central truth of Ayurveda is that our overall health derives from the attainment of balance between the mind, body, spirit, and external environment. In order to achieve such balance, we must look at ourselves holistically, understanding how what we eat, how we think about things, what we apply to our bodies, and other factors influence our overall well-being. We can’t achieve long-lasting external beauty without also maintaining our physical and mental health, and our sense of harmony with the environment.

While it may feel like there are a lot of different factors to keep in mind, we have a lot of resources on our blog on how to attain balance in different areas of life. Our blogs on achieving a balanced weight and sleep schedule, understanding how our dosha affects our overall balance, and detoxing naturally are a few good places to start.

2. BEAUTY ISN’T MEASURED BY EXTERNAL STANDARDS.

To us, beauty cannot be measured by any objective external standards, firstly because what makes one beautiful is the love that radiates from within! In addition, we believe that each woman expresses physical beauty in a unique and radiant way, and what makes one person beautiful is different from what makes another person beautiful. True beauty comes from practicing deep self-love and understanding what makes one feel confident. Our recently-launched Pure Love Perfume Oil, formulated with sensuous and spirit-lifting sandalwood and jasmine, was designed for just this purpose: it fills the wearer with confidence and seduction, allowing them to feel beautiful from the inside out.

3. BEAUTY COMES FROM TREATING YOURSELF WITH THE FINEST INGREDIENTS.

The Ayurvedic approach to beauty differs from a lot of modern beauty practices in that it tackles the root cause of our ailments, utilizing natural and potent ingredients to bring long-lasting results from the roots outward. At UMA, our farming practices have been refined and perfected by our team of scientists so that each of our ingredients is nutrient-rich and remarkably effective.

UMA Pure Love Perfume Oil $125

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4. BEAUTY CAN’T EXIST WITHOUT SELF-LOVE AND INNER TRANQUILITY. 

In order to cultivate the most effective self-care and beauty practices, one must first cultivate deep self-love. When we actively work to cultivate self-love, feelings of self-doubt and insecurity melt away, and we can approach the world with renewed happiness and grace. This internal happiness and stability radiates outward, instilling our appearance with a natural glow and poise. You can read more about the radical power of self-love in Ayurveda here.

5. BEAUTY MEANS EMBRACING OUR ROLE IN THE WORLD AND STRIVING FOR SOCIAL IMPACT.

Cultivating self-love and inner beauty naturally fosters a love for the world around us—a love that then drives us to try and make a positive impact on that world. At UMA, we strive to make an impact in a number of ways, not least of which by creating products that can bring lasting results to women’s lives. In addition, we believe wholeheartedly in giving back to the community of women in which our farm is based, and in equipping women with the financial resources and skills they need to attain independence. Local women make up over 50% of our workforce, and we provide equal pay to all our employees. We also reinvest one-third of our annual profits back into our local community, and our farming and distillation processes have been designed for sustainability from their inception. You can read more about our commitment to social and ecological impact here.

At UMA, beauty is not defined by one’s external appearance—instead, it’s a process of cultivating love and care for both ourselves and the world around us. 

• Ayurveda Ingredients Mental Health
• Posted By

HOW NUTMEG COMBATS INSOMNIA,INFLAMMATION & MORE

Nutmeg is a powerfully aromatic spice that gives a rich nutty, earthy flavor to any dish. It’s so potent it should be used only sparingly: containing a chemical called myristicin, which can induce side effects like hallucinations, dizziness and nausea, nutmeg should only be consumed in small quantities. Research suggests that 5 grams (or one teaspoon) of nutmeg is enough to induce negative symptoms, so it’s best to consume it sparingly; most recipes only call for ¼ to ½ teaspoons of it, and that tends to be disbursed over several servings.

When consumed in appropriate quantities, nutmeg provides a number of health and wellness benefits. In Ayurveda, nutmeg pacifies Vata and Kapha and aggravates Pitta due to its acidic, bitter and astringent qualities. A warming and nourishing spice, it is believed to stimulate appetite and digestion and to help one fall asleep.

Here’s a breakdown of some of nutmeg’s major benefits.

HEALTH & WELLNESS BENEFITS OF NUTMEG

Combats Joint Pain & Other Inflammation

In addition to its high antioxidant content, nutmeg also contains potent anti-inflammatory properties due to its abundance of monoterpenes, which are compounds that reduce inflammation. Several of its antioxidant compounds also contain anti-inflammatory benefits. This means that nutmeg can help alleviate inflammation, including joint pain and other inflammation-related pain.

Rich In Antioxidants

Containing cyanidins, phenolic compounds, phenylpropanoids and more, nutmeg’s wide variety of antioxidant sources make it an especially potent antioxidant powerhouse. The benefits of antioxidants are numerous, as they combat free radical damage, which can cause illnesses like heart and neurodegenerative diseases. Free radical damage also leads to signs of aging such as wrinkles and hyperpigmentation. (That’s part of why we include nutmeg in our UMA Ultimate Brightening Rose Powder Cleanser, which combats unevenness and promotes glowing skin.) Nutmeg both helps to protect the body from disease and to promote anti-aging.

Boosts Mood

Several studies have indicated that nutmeg may help to alleviate symptoms of depression, enabling it to boost one’s overall mood and to combat stress and anxiety.

Promotes Restful Sleep

In Ayurvedic medicine, nutmeg has long been used as a natural sleep disorder aid. Simply adding a small pinch of nutmeg to a warm glass of milk can help the body and mind to relax and prepare one for a good night’s sleep. You can also add some nutmeg to golden milk for an extra-powerful wellness elixir. Nutmeg can help you amend your sleep wake cycle.

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Boosts Heart Health 

Given its potent antioxidant, antimicrobial and anti-inflammatory properties, research also suggests that nutmeg may help reduce risk factors for heart disease, including high cholesterol.

Improves Libido

In Ayurveda, it is believed that nutmeg boosts circulation to the reproductive organs and increases one’s sex drive. Several animal studies support this ancient intuition, suggesting that nutmeg effectively increases libido. 

To reiterate, nutmeg is a powerful tool for sleep, inflammation and more, but it should only be consumed in small amounts. Take precaution when enjoying a dash of nutmeg with your milk or in your curries to fully enjoy its benefits.

• Ayurveda Focus Mental Health
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GUNAS DEEP DIVE: HOW TO COMBAT STAGNATION & BRAIN FOG BY BALANCING TAMAS

Over the past few weeks, we’ve broken down the concept of the three gunas in Ayurveda. As a quick recap, the gunas are fundamental qualities that shape our doshic constitution and inform how and why we experience physical, mental and spiritual imbalance. They are informed by the interactions between the five central elements that comprise the doshas—fire, water, ether, air and earth. Not only do they manifest themselves in our own individual experience, with their balance being shaped by our lifestyle choices and environmental conditions, but they are also ever-present forces in constant flux throughout the universe. Understanding how the gunas inform one’s constitution can also help us become more attuned to the energies shaping the surrounding world.

Previously, we took a look at the Sattva guna, which balances and regulates the other two gunas—Rajas and Tamas—to promote overall harmony and well-being. Here, we focus on the Tamas guna. Tamas, when working in harmony with Sattva and Rajas, promotes rest and recovery. Characterized by inertia and stillness, it offers necessary relief from overstimulation. However, when an excess of Tamas accumulates, our minds can become sluggish, stagnant and hazy, and we can become prone to bouts of laziness and inactivity. An imbalance of Tamas might also be accompanied by overconsumption and oversleeping. Also characterized by darkness, Tamas can make it difficult for us to see higher truths or to clearly understand the situations around us.

If you find yourself experiencing any of these conditions, chances are that Tamas is dominating. Here are several tips for combating excess Tamas to promote overall mental clarity, energy and balance.

REGULATE YOUR SLEEP SCHEDULE

Too much sleep also contributes to the feelings of mental sluggishness and lethargy that accompany a Tamas imbalance. If you find yourself oversleeping, try to regulate your sleep schedule by going to sleep and waking up at the same time every day. If you find yourself feeling sleepy and sluggish during the day, try to resist the urge to take a nap and instead take a walk, spend some time in nature, read a book or meet up with a friend—in short, engage in activities that combat inertia, whether it be mental, physical or social.

In general, Ayurveda recommends going to sleep by or before 10pm. If you’re a night owl or are otherwise having trouble falling asleep at an earlier hour, check out our blog on Ayurvedic tips for better sleep. You can also try out our Pure Rest Wellness Incense or Pure Rest Wellness Oil to induce feelings of calm before going to sleep.

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• Ayurveda Mental Health Sleep
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AYURVEDA: THE KEY TO BETTER SLEEP

In Ayurveda, each dosha is characterized by different sleep tendencies; disturbances in our sleep are also attributed to our dosha, and there also exist dosha-specific methods for treating these disturbances. Understanding sleep through your dosha can thus empower you to both identify the source of your sleep imbalances and to implement effective solutions for boosting the quality of your sleep. (If you’re not sure what your dominant dosha is, you can take our dosha quiz here.)

DOSHA-SPECIFIC SLEEP IMBALANCES AND REMEDIES

FOR KAPHA

Kaphas tend to be heavy sleepers, and they don’t tend to wake easily. In fact, Kaphas, when imbalanced, may struggle with oversleeping, which causes them to wake up feeling sluggish and groggy. Perhaps unintuitively, despite their tendencies, Kaphas actually need less sleep than Vatas and Pittas.

For Kaphas, it’s important to set a regular sleep schedule and to wake up at the same time each morning to prevent against oversleeping. The Kapha element is elevated from 6am-10am, which makes it more difficult to get out of bed, so it’s actually best for Kaphas to wake up by 6am. In addition, Kaphas should try to incorporate exercise into their daily routine to feel lighter and more rejuvenated throughout the day. (For more information on how to exercise for your dosha, check out our blog post here.) 

For those who are interested in other Ayurvedic wellness products for inducing sleep, our Pure Rest Wellness Incense and Pure Rest Wellness Oil are formulated with soothing Ayurvedic ingredients like vetiver, calamus and ashwagandha to promote deep, restful sleep and tranquility.

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