• Anxiety & Stress Ayurveda
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FROM STRESS REDUCTION TO COGNITIVE IMPROVEMENT: THE DIVERSE HEALING POWERS OF AYURVEDA

In today’s world, stress and anxiety are almost inevitable. With an increase in work pressure, unbalanced lifestyles, and a never-ending to-do list, it can be difficult to find balance and peace in our lives. But what if we told you that there’s an ancient practice that can help you not only manage your stress but also improve your cognitive abilities? That’s right, Ayurveda may just be the answer you’re looking for.

Ayurveda is an ancient healthcare system that originated in India thousands of years ago. It is a holistic approach that addresses the physical, mental, and spiritual components of human health. With its focus on personalized medicine and natural remedies, Ayurveda has become one of the most popular complementary therapies worldwide. It is a versatile and effective approach to healing, offering a range of benefits from stress reduction to cognitive improvement. 

STRESS CAN’T BE STRESSED ENOUGH! 

Stress and anxiety are ubiquitous in modern society, which can contribute to chronic physical disorders like heart disease, diabetes, and obesity. Ayurveda believes that the body, mind, and spirit are interconnected and, therefore, stresses the importance of calming the mind to reduce stress and anxiety. 

• Imbalances in the doshas are the root causes of stress, according to Ayurvedic principles. By analyzing your dosha type, an Ayurvedic expert can create a personalized treatment plan to promote relaxation and emotional balance.
• Ayurvedic remedies such as meditation, yoga, and specific herbs like ashwagandha and brahmi effectively reduce stress and anxiety.

• Ayurvedic therapies like Abhyanga, Shirodhara, and Panchakarma aid in stress reduction and emotional balance.

With regular practice, you can reduce your stress levels and improve your overall well-being.

AYURVEDA PROMOTES COGNITIVE IMPROVEMENT:

LET’S DISCUSS MORE ABOUT THESE HERBS:

1

Ashwagandha [1]:

A traditional ayurvedic medicine with multiple uses. It is found in India, Africa, and some parts of the Mediterranean continent. The name Ashwagandha comes from the Sanskrit words “Ashva” meaning horse, and “Gandha” meaning smell. According to tradition, it can enhance strength and stamina like a horse while nourishing the reproductive and nervous systems. Also known as ‘Winter Cherry’ or ‘Indian ginseng’, Ashwagandha roots are commonly used in ayurvedic remedies.

The benefits of Ashwagandha are as follows:

• Boosts immune system
• Decreases stress and calms your body

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• Enhance your memory and cognition  
• Improve sleep patterns  
• Helps to manage weight
• Helps to maintain normal testosterone levels in males
• Increase fertility  
• Improve heart health
• Helps to manage weight  
• Promote thyroid health

Based on my observations, I have seen that Withania somnifera, also known as Ashwagandha, can have positive effects on biochemical parameters in Parkinson’s disease. The extract has shown potential in improving markers associated with the condition, potentially through its antioxidant and neuroprotective properties.

Dr. Siddharth Gupta, MD

2

Brahmi [2]:

Also called the Bacopa Monnieri is a traditional ayurvedic herb that has been used specifically to treat neurological disorders. It has anti-inflammatory and antioxidant properties. The leaves of this plant are considered very pure and effective. 

The benefits of Brahmi are as follows:

• Works as a brain tonic  
• Enhance memory, concentration, and intelligence  
• Improve nervous system function  
• Reduces stress and depression  
• Calm your mind
• Reduce the symptoms of attention deficit hyperactivity disorder (ADHD) like hyperactivity, impulsiveness

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• It is used as a great antioxidant that helps to remove cancer-producing cells
• Acts as a natural blood purifier to give healthy skin and hair

3

Shankhpushpi [3]:

Shyamaktanta is a perennial herb with medicinal benefits. According to Ayurveda, it calms the brain and relieves stress and anxiety. It can be used in the form of tablets, capsules, or powder to improve brain functions. Shankhpushpi can be taken with warm milk or water to boost memory.

The benefits of Shankhpushpi are as follows:

• It aids in digestion and relieves constipation with its mild laxative properties.
• Shankhpushpi improves mental health and helps manage depression with its antidepressant activity.
• It enhances memory and concentration as a brain tonic.
• Shankhpushpi has rejuvenating properties and may help manage wrinkles and prevent aging.
• It aids in acne and wound healing when applied topically.
• Shankhpushpi oil benefits hair health controls hair fall, and promotes hair growth.

As is well-known with the brain-related effects of Shankhpushpi, it may also keep away the signs of aging. Researchers think Shankhpushpi may be a natural anti-aging treatment. Antioxidants are thought to be abundant in it.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

4

Jatamansi [4]:

Scientifically known as Nardostachys jatamansi, is a delicate and resilient perennial herb that thrives in the moist, steep, and undisturbed grassy slopes of India, China, Nepal, and Bhutan. This small rhizomatous plant belongs to the Valerianaceae family.

The benefits of Jatamansi are as follows:

• It may have brain-protective properties.  
• May relieve symptoms of seizures, vertigo etc., in fever.  
• The oil of jatamansi may have antiarrhythmic (alleviates heartbeat irregularities) properties.  
• The jatamansi oil may be useful for silky, smooth, and healthy hair.  
• It may have beneficial properties for hypertension.  
• It may have the potential to increase appetite,
• It may be beneficial for the liver,
• May have potential properties that may be carminative (relieving flatulence).
• May have potential antispasmodic (relieves spasm) properties.

In my opinion, a regulated intake of jatamansi in your balanced diet might be worth considering. Jatamansi might hold many potential benefits. It may be useful in dealing with hepatitis and liver enlargement issues.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Ayurveda is an ancient practice with a wealth of benefits for modern-day living. From stress reduction to cognitive improvement, Ayurveda offers natural remedies and lifestyle adjustments to promote balance and harmony in the body, mind, and soul. By incorporating Ayurvedic practices into your daily routine, you can improve your overall health and well-being. So why not give it a try? The benefits of Ayurveda await you.

• Anxiety & Stress Yoga for Mental Health
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HEALING FROM WITHIN 10 YOGA ASANAS FOR ANXIETY RELIEF 

Anxiety, a pervasive feeling of fear, dread, and uneasiness, is a common experience for many individuals. Whether triggered by stressful situations at work, impending decisions, or even everyday challenges, anxiety can manifest in various physical, mental, and emotional symptoms. Ayurveda, the ancient Indian system of medicine, recognizes the profound connection between the mind and the body, emphasizing the importance of mental well-being alongside physical health. Within the realm of Ayurveda, the concept of “Chittodvega” encompasses the anxious state of mind or anxiety, further underlining the significance of addressing mental health concerns.

UNDERSTANDING CHITTODVEGA

The term “Chittodvega” is derived from two Sanskrit words: “chitta,” meaning mind, and “udvega,” which denotes anxiety or anxiousness. Within Ayurveda, Chittodvega is recognized as a condition affecting the mind, often associated with disturbances in emotional states. Charaka Samhitha, an ancient Ayurvedic text, refers to Chittodvega alongside other emotional disturbances, such as lust, anger, greed, and worry, highlighting its relevance in holistic well-being.

IDENTIFYING RISK FACTORS FOR ANXIETY DISORDERS  

Anxiety disorders can affect individuals of all ages and backgrounds, with various risk factors contributing to their development. While certain personality traits, traumatic events, and family history can increase susceptibility to anxiety, the prevalence of generalized anxiety disorder (GAD) remains significant. Recognizing the multifaceted nature of anxiety is crucial in developing effective coping mechanisms and interventions.

THE 3-3-3 RULE: A COPING STRATEGY FOR ANXIETY

In moments of overwhelming anxiety, the 3-3-3 rule provides a simple yet effective technique for regaining composure. By engaging with the immediate environment through identifying objects, sounds, and physical movements, individuals can ground themselves and alleviate feelings of distress. Incorporating such coping strategies alongside holistic approaches like yoga can further enhance overall well-being.

YOGA ASANAS FOR ANXIETY RELIEF 

Yoga, with its emphasis on breath awareness, mindfulness, and physical postures, offers a powerful tool for managing anxiety. The following yoga asanas (poses) can help alleviate symptoms of anxiety while promoting relaxation and inner peace:

1

Hero Pose (Virasana)

• Muscles worked: Erector spinae, quadriceps, knee muscles, ankle muscles
• Instructions: Begin in a kneeling position, bringing your bottom to the floor between your feet. Sit up straight, opening your chest and lengthening your spine. Hold for up to 5 minutes.

Why is works? Hero Pose encourages deep breathing and relaxation, allowing individuals to find centering and calmness amidst anxiety-provoking situations.

2

Tree Pose (Vrksasana)

• Muscles worked: Abdominals, psoas, quadriceps, tibialis anterior
• Instructions: Stand on one foot, placing the sole of the other foot on the inner thigh, calf, or ankle (avoiding the knee). Find a focal point and hold for up to 2 minutes before switching sides.

Why is works? Tree Pose promotes balance and focus, helping individuals redirect their attention inward and away from racing thoughts and worries.

3

Triangle Pose (Trikonasana)

• Muscles worked: Latissimus dorsi, internal oblique, gluteus maximus and medius, hamstrings, quadriceps
• Instructions: Stand with feet wider than hips, extend arms out from shoulders, and reach forward with one hand while hinging at the hips. Hold for up to 1 minute on each side.

Why is works? Triangle Pose stretches and strengthens the body, releasing tension in the neck and back while promoting a sense of stability and groundedness.

4

Forward Fold Pose (Uttanasana)

• Muscles worked: Hamstrings, calves, glutes and the pelvic muscles.
• Instructions: From Downward Facing Dog, step forward to the top of your mat and fold forward, relaxing the head and neck. Hold for five breaths to elongate the spine.

Why is works? Forward Fold encourages the release of tension in the spine and hamstrings, promoting relaxation and a sense of surrender to the present moment.

5

Downward Facing Dog Pose (Adho Mukha Svanasana)

• Muscles worked: Calves, hamstrings, gluteus, hip flexors, pelvic floor, psoas, core, triceps, biceps
• Instructions: From a kneeling position, press back through the hands and feet, lifting the hips toward the sky. Hold for 10 breaths to invigorate the body and mind.

Why is works? Downward Facing Dog increases blood flow to the brain, providing a natural mood boost and helping individuals feel more energized and focused.

6

Corpse Pose (Savasana)

• Muscles worked: Neutral pelvic floor and core
• Instructions: Lie on your back with arms and legs extended, allowing the body to relax completely. Stay in this pose for 5 to 15 minutes to promote deep relaxation.

Why is works? Corpse Pose induces deep relaxation, allowing individuals to let go of physical and mental tension while fostering a sense of inner peace and tranquility.

7

Child’s Pose (Balasana)

• Muscles worked: Spinal extensors, gluteus medius, and hamstrings
• Instructions: Sit back on the heels with arms extended in front and forehead resting on the mat. Take deep breaths and hold for at least 10 breaths.

Why is works? Child’s Pose promotes deep breathing and a sense of surrender, encouraging individuals to let go of stress and anxiety as they melt into the mat.

8

Cat/Cow Pose (Marjaryasana/Bitilasana)

• Muscles worked: Lower Back, middle back, core (Abs), gluteus, hips, knees,neck and pelvic.
• Instructions: On hands and knees, alternate between arching the back upward (cow pose) and rounding it downward (cat pose) with each inhale and exhale.

Why is works? Cat/Cow Pose helps individuals connect with their breath and find movement in the spine, releasing tension and promoting a sense of ease in the body and mind.

9

Fish Pose (Matsyasana)

• Muscles worked: Intercostals, hip flexors, trapezius, abdominals
• Instructions: Lie on your back with arms underneath your buttocks, lifting the chest upward. Hold for up to one minute to alleviate tightness in the chest and back.

Why is works? Fish Pose opens the chest and heart, helping individuals release emotional blockages and cultivate feelings of compassion and self-acceptance.

10

Legs Up The Wall (Viparita Karani)

• Muscles worked: Hamstrings, glutes, and pelvis, along with the muscles supporting the spine and hips.
• Instructions: Lie on your back with legs extended up the wall, allowing the body to relax deeply. Hold for several minutes to promote circulation and relaxation.

Why is works? Legs Up The Wall Pose promotes relaxation and stress relief by encouraging blood flow to the brain and calming the nervous system.

Incorporating yoga into your daily routine can be a transformative practice for managing anxiety and promoting overall well-being. By embracing the mind-body connection and engaging in mindful movement and breathwork, individuals can cultivate inner peace and resilience in the face of life’s challenges. Whether practiced individually or as part of a holistic wellness regimen, these yoga asanas offer a pathway to healing from within, empowering individuals to find balance and tranquility amidst the chaos of modern life.

• Anxiety & Stress Depression Mental Health
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UNDERSTANDING THE IMPORTANCE OF CHILDREN’S MENTAL HEALTH: A FOCUS ON MENTAL HEALTH WEEK

Children’s Mental Health Week, observed annually in the first full week of February, serves as a crucial event to emphasize the importance of mental health and foster positive well-being in children and young individuals. As parents, caregivers, and educators, understanding the significance of mental health in children is paramount. While physical health tends to take precedence, it is crucial to acknowledge that mental health plays an equally vital role, in impacting a child’s overall well-being, behavior, and development.

Early Childhood: The Foundation for Mental Well-being

Mental, behavioral, and developmental disorders can emerge in early childhood. Recognizing the signs and providing early intervention is crucial for setting the stage for positive mental health outcomes in later years.

1 in 6 U.S. children aged 2–8 years has a diagnosed mental, behavioral, or developmental disorder.

The Significance of Mental Health in Children

While children may not always express their emotions and struggles openly, mental health profoundly affects their overall well-being, behavior, and development. Parents, caregivers, and educators need to recognize the impact of mental health on children’s lives and proactively support their emotional growth.

Creating a Nurturing Environment for Children

To promote positive mental health in children, it is vital to establish a safe and nurturing environment where they can freely express their thoughts and emotions. Encouraging open communication, active listening, and validation of their feelings can significantly contribute to their mental well-being.

Understanding Mental Health Indicators

National data provides insights into positive mental health indicators among children. From a young age, most children exhibit signs of positive mental health, such as affection, resilience, curiosity, and positivity. These indicators highlight the inherent strength and adaptability of children, which can be nurtured to foster their overall well-being.

• Among children ages 3-5 years, the majority consistently showed affection (97.0%), resilience (87.9%), positivity (98.7%), and curiosity (93.9%).
• Among children ages 6-11 years, curiosity (93.0%), persistence (84.2%), and self-control (73.8%) were predominantly observed.
• For children ages 12-17 years, curiosity (86.5%), persistence (84.7%), and self-control (79.8%) were commonly reported.

Facts about Mental Health in U.S. Children: Shining a Light on the Journey

Embracing the Journey and Nurturing Resilient Minds:

As we navigate the complexities of children’s mental health, let us embark on this journey together. By prioritizing mental well-being, fostering understanding, and providing unwavering support, we can empower children to build resilience and lead fulfilling lives. Let Mental Health Week serve as a poignant reminder of the invaluable role we play in nurturing the mental well-being of our children.

Remember, every step we take toward creating a mentally healthy world for our children is a stride toward a brighter future. Mental Health Week reminds us to prioritize the well-being of our children, addressing their mental health needs with empathy and understanding. By promoting positive mental health practices, we pave the way for healthier and happier futures.

*These statistics are derived from the Centers for Disease Control and Prevention’s data on children’s mental health, adolescents’ substance abuse, and suicide. The intent is to inform and educate, rather than to instill fear.

• Anxiety & Stress Ayurvedic Remedies Immune Health
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THE POWER OF AYURVEDIC ADAPTOGENS: ELEVATE YOUR ENERGY LEVELS IN THE NEW YEAR

In today’s ever-evolving world, as we step into the new year, living in Ayurveda is crucial for maintaining high energy levels and managing stress. Ayurvedic adaptogens play a key role in this. These powerful herbs, used for centuries in Ayurvedic medicine, enhance energy, reduce stress, and promote resilience in the face of daily challenges. In this blog, we will explore the benefits of Ayurvedic adaptogens and how they can help you overcome common problems in your daily life.

EFFECTIVE AYURVEDIC REMEDIES FOR EVERYDAY OBSTACLES:

FATIGUE AND LOW ENERGY LEVELS

Do you often find yourself feeling tired and depleted of energy? Ayurvedic adaptogens like Ashwagandha and Indian gooseberry can help. Ashwagandha [1], also known as Indian ginseng, is known for its rejuvenating properties, helping to increase vitality and stamina. Indian gooseberry [2], also known as Amla, is a rich source of Vitamin C and antioxidants, which can support the immune system, improve digestion, and rejuvenate the body.

STRESS AND ANXIETY

Stress and anxiety have become common challenges in our modern lives. Bacopa, Gotu Kola, and Tulsi are adaptogens that can help reduce stress and promote a sense of calm. Bacopa [3], a revered herb in Ayurveda, is known for its cognitive-enhancing properties, helping to improve memory and focus while reducing anxiety. Gotu Kola [4] is a calming herb that can support a healthy stress response and enhance mental clarity. Tulsi [5], also known as Holy Basil, has adaptogenic properties that help the body adapt to stress and promote emotional well-being.

IMMUNE SYSTEM WEAKNESS

A weakened immune system can make you more susceptible to illnesses and infections. Guduchi, Licorice, and Moringa are adaptogens that can help strengthen your immune system. Guduchi [6], also known as “Amrit,” is known for its immune-boosting properties and can help enhance the body’s natural defense mechanisms. Licorice [7], a sweet-tasting adaptogen, has anti-inflammatory and immune-modulating effects, while Moringa [8], often referred to as the “tree of life,” is packed with essential nutrients that support overall immune health.

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Ayurvedic adaptogens are nature’s gift to help us navigate the challenges of modern life. Incorporating Ayurvedic adaptogens into your daily routine can be a game-changer for your energy levels, overall well-being, and resilience. These natural herbs, such as Ashwagandha, Bacopa, Indian gooseberry, Gotu Kola, Guduchi, Licorice, Moringa, and Tulsi, offer effective solutions to reduce stress, boost cognitive function, and enhance vitality. Embrace the power of Ayurvedic adaptogens and start the new year with renewed vitality, enhanced energy levels, and a greater sense of well-being. Embrace the power of Ayurvedic adaptogens and elevate your energy levels in the new year!

• Anxiety & Stress Mental Health
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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!

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• Anxiety & Stress Ayurveda Mental Health
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GUNAS DEEP DIVE: HOW BALANCING RAJAS CAN COMBAT RESTLESSNESS, IMPULSIVENESS AND ANXIETY

The three Ayurvedic gunas are the basic life forces of nature that permeate our constitution and the world around us. They represent energies that are constantly in flux, and while maximizing Sattva (representing harmony) is the ultimate ideal for attaining balance, an excess of Rajas (representing motion) and Tamas (representing inertia) can have negative effects upon our physical and mental well-being. Understanding the gunas and how they manifest in the world is an important part of Ayurvedic and yogic practice, enabling one to effectively respond to their imbalances and ailments and to maximize positivity, harmony and tranquility in their life. 

In this blog, we unpack the basics of the Rajas guna, discussing the symptoms of Rajas imbalance and strategies for alleviating excess Rajas and promoting overall harmony. 

AN INTRODUCTION TO RAJAS

Rajas is ruled by motion, energy, activity and passion. When manifested in nature, Rajas drives the flowering of plants and the proliferation of life; it drives growth, change and development. Given that it is characterized by energy and movement, Rajas tends to dominate during exercises like yoga. 

When in balance, Rajas can motivate us to work hard in order to achieve your goals and ambitions. Whether we’re taking on new projects at work or building new relationships, Rajas empowers us to approach our experiences with energy, enthusiasm and confidence.

SIGNS OF A RAJAS IMBALANCE

When out of balance, the productive, motivational energy of Rajas can transmute into obsessiveness, anxiety and chaos. When your workload becomes overwhelming, for example, or when you experience conflict or agitation in your relationships, Rajas can dominate and manifest in feelings of stress, irritation, frustration and restlessness. 

An excess of Rajas can also cause productive attachment to become obsessive, leading to unhealthy emotional investment. Furthermore, it can manifest in impulsive habits, like binge eating or overspending. It can also cause general mental distraction, making it difficult to focus and think clearly.

HOW TO BRING RAJAS INTO BALANCE

1. Regulate Your Consumption Of Rajasic Foods

If you’re experiencing symptoms of a Rajas imbalance, one of the reasons may be that you’re consuming too much rajasic food. Rajasic foods tend to be heavy, and they include meat, fish, eggs and spices. Try to cut back on spicy foods, fried or oily foods, meat, sugar and caffeine. Instead, focus on eating a balanced diet that incorporates plenty of green vegetables. It will also help to eat slowly and deliberately, giving yourself plenty of time to digest. 

3. Practice Meditation

Meditation is a powerful practice that can combat the restlessness, impulsiveness, and obsessiveness that characterize a Rajas imbalance by increasing focus, groundedness and mindfulness. Meditation also promotes mental clarity, memory and concentration. If you don’t have much experience with meditating, try starting out by taking 20 minutes each morning to sit in silence and focus on your breathing. You can also check out our past blogs on meditation, such as this simple Kundalini meditation exercise and a breakdown of how to meditate according to your dosha.

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2. Cut Out Distracting Stimuli

Rajas becomes amplified through distracting, excitement-inducing stimuli, including violent or fast-paced shows and movies, coffee, alcohol, loud noise and other forms of sensory overload. To combat a Rajas imbalance, it’s best to cut out media that is overly violent, to reduce the amount of alcohol and caffeine you consume, to consciously place yourself in soothing environments and to take time to slow down, meditate and reflect. 

4. Get The Right Amount Of Sleep

Through trying out some of these strategies, you can combat the negative effects of Rajas, instead channeling Rajas in a positive way toward achieving your goals and ambitions with energy, passion and enthusiasm.

While too much sleep leads to feelings of sluggishness and haziness (and is thus characteristic of a Tamas imbalance), too little sleep can lead to irritation, frustration and a lack of focus. It’s important to get 7-9 hours of sleep to feel adequately rested and to bring the positive, energizing aspects of Rajas to the fore. Everyone has their own personal relationship to sleep, and different doshas have different sleep tendencies; to learn how to get better sleep according to your dosha, check out our blog here. You can also try out our Pure Rest Wellness Incense and Pure Rest Wellness Oil to combat insomnia and promote tranquility and calm. 

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• Anxiety & Stress Ayurveda Depression Mental Health
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HOW AYURVEDIC SELF-CARE PRACTICES CAN HELP RELIEVE ANXIETY

Anxiety is a condition that causes one to feel worried, tense and stressed, emotions that are often also accompanied by physical symptoms like dizziness, shaking and difficulty breathing. It’s a state that we all experience at some point in our lives, and that some people experience with more frequency and regularity than others—which isn’t to say that anxiety is at all a shameful condition; rather, it’s a condition that can be treated and alleviated with self-compassion and care.

In Ayurvedic tradition, it is believed that anxiety results from aggravated Prana-Vata, which is a subsidiary of the Vata dosha that, when imbalanced, can lead one to become anxious or depressed. In addition to impacting our emotions, this imbalance also impacts the nervous system; Ayurvedic treatment of anxiety is informed by a holistic approach that takes into account anxiety’s impact on our minds and bodies. 

There are a number of essential changes one can make to their daily habits to make a long-lasting positive impact on anxiety and overall health, including diet changes, regular exercise and meditation. Here, we go over how an Ayurveda-informed approach to anxiety can help you alleviate anxiety holistically—through diet, exercise and transformative self-care rituals. 

DIET: Eat Vata-balancing Foods

To remedy the Prana-Vata imbalance that causes anxiety, you should try to eat foods that balance Vata. Since Vata is characteristically light, dry and cool, you’ll want to eat foods that are warm, moist and soft. In terms of taste, Vata can be balanced by foods that are sweet, sour and salty. Some Vata-pacifying foods include avocado, bananas, berries, broccoli, brussels sprouts, cabbage, mushrooms, coconut, cooked vegetables (over raw ones), zucchini, rice, oats and wheat. Avoid dry, astringent foods, which aggravate Vata. For more information on a vata-balancing diet, and on how to eat for your dosha more broadly, check out our blog post here. 

EXERCISE: Try Out A Soothing Yoga Routine

Yoga is a practice that has immense benefits not only for our physical health, but also our mental and emotional well-being. When approached mindfully, yoga can have a powerful Vata-balancing effect and provide potent relief for anxiety. Some poses we recommend specifically for anxiety include cobra, shoulder stand, half bow and backward bends. To further learn how to tailor your yoga practice to your dosha, you can check out our blog post on the topic here.

SELF-CARE: Spend An Evening With A Self-massage

Self-massage is an extremely powerful and transformative Ayurvedic self-care practice that involves massaging essential oils into the skin. It’s an intimate practice that requires you to check in with your body and take time to unwind and care for your physical and emotional needs. You can customize your self-massage experience to your specific goals—such as pain relief, stress and anxiety relief, a boosted complexion or luscious hair—by tailoring the types of oils you use. 

For those looking to use self-massage to relieve anxiety, research backs up Ayurvedic wisdom on the healing power of massages, demonstrating how they alleviate both physiological and physical signs of stress. Ayurvedic botanicals such as chamomile, lavender and jasmine are revered for their ability to relieve stress and anxiety, boost mood and promote overall tranquility. Our UMA Pure Calm Wellness Body Oil harnesses the soothing capacities of these ingredients in a formula designed to alleviate tension and produce deep feelings of calm and wellbeing. In addition, our UMA Absolute Essential Self-Massage Oil offers an all-around effective self-care remedy that not only promotes mental tranquility but also detoxifies and hydrates.

UMA PURE CALM WELLNESS BODY OIL $90

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SELF-CARE: Transform Your Space With A Wellness Candle

In Ayurveda, maintaining one’s health and wellbeing requires ongoing harmony between mind, body, spirit and environment. Our external world has a significant impact on our internal states. While there are many circumstances in which it’s impossible to change our environment, we can assert control in our own private spaces, ensuring that they radiate positive and uplifting energy. Wellness candles are an excellent way to instantly boost the mood of any space. If you’re feeling anxious or exhausted at the end of a long and stressful day, try lighting a candle, putting on your favorite music and letting yourself soak in the beauty and tranquility of the environment. This simple practice can impact your internal state in profound ways. For those looking to promote calm and tranquility, we recommend our UMA Pure Calm Wellness Candle and UMA Pure Love Wellness Candle, which both harness calming and anxiety-relieving botanicals to promote instant relaxation and relief.

UMA PURE CALM WELLNESS CANDLE $68

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SELF-CARE: Center In The Mornings With A Dry Brush

Another profoundly simple, yet effective practice for relieving tension and anxiety is dry brushing. Dry brushing, or garshana, is an Ayurvedic practice that involves running a dry brush against the skin for a few minutes every day. The benefits of dry brushing not only include lymphatic drainage, boosted circulation and exfoliation—it also energizes and renews, bringing one feelings of groundedness and a connection with the self that often gets lost during bouts of anxiety or depression. Especially when practiced in the morning, dry brushing can give you the energy and motivation you need to get out of bed and start your day with an uplifted and confident spirit.

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• Anxiety & Stress Mental Health
• Posted By

BREAKING DOWN THE DIFFERENCES BETWEEN WORRY, STRESS AND ANXIETY

At UMA, we’re constantly reading, researching, discussing, and—to be frank—obsessing over what’s new and noteworthy in the wellness ecosystem. You’ll find what’s intriguing us here, corralled in one place. If you have an article or idea to send our way, please email us at: contact@umaoils.com. 

HERE’S WHAT’S ON OUR RADAR AS OF LATE:

The Difference Between Worry, Stress, and Anxiety via The New York Times

Chances are you experience all of these—worry, stress, and anxiety—at some point during your week, but do you know the difference between the three? One professor of psychiatry and one clinical psychologist clarify.

So You Want to Be a Climate Activist? Start Here. via Healthyish

The ways to advocate for the environment abound, as do like-minded people to guide us. The key to making an impact is to home in on what matters to you. Because, as writer Aliza Abarbanel writes, “we can’t stop climate change with tote bags and reusable straws alone.”

One-Pan Brunch; Green Eggs and Olives via Jasmine Hemsley

We can’t get enough of this warming, nourishing dish filled with broccoli, leeks, spring onions, watercress, and a grated courgette. A perfect meal for the tail end of Kapha season. 

Tiny Habits Are the Key to Behavioral Change via NPR

Small, realistic changes have the potential to accumulate into making life-changing impact, according to one behavior scientist at Stanford. 

•  Ayurveda,   health,   UMA Elements,   UMA Oils,   weekly reading,   Words of Wellness

• Anxiety & Stress Ayurveda Mental Health
• Posted By

EXPERT ADVICE: AYURVEDA FOR STRESS MANAGEMENT

It’s a sobering fact: Stress pervades our modern lives. And we know, all too well, of its impact. Depending on the scale, timing, and type of the stimulus causing it, stress can effect our health and wellbeing in various ways. But how often do we really unpack what it is? The culprit, the actual stress, is often an enigma.

Ayurveda offers holistic stress management techniques to address the impacts of stress. According to the ancient science, stress is an aggravation of Vata, the dosha comprising air and ether that governs movement in the body. To help us visualize this, Nisha Khanna, MD says to think of a leaf blowing in the wind. “It moves from place to place without much direction,” Khanna says. “This is what Vata aggravation looks like in the body.”

Khanna, an Austin-based board-certified internist and functional Ayurvedic doctor, says that a Vata aggravation can present in various ways. She visualizes the physical impacts stress has on us as a wearing away of the body, “almost like the decay of something that is in existence,” she says.  In the mind, it can look like anxiety, such as racing or incomplete thoughts, she says. In the colon it can present as irritable bowel syndrome. And on our exteriors, it can be dry, flaky, parched skin. “These are all the qualities of air and space,” says Khanna. “Light, dry, airy, subtle.”

What is so profound about Vata is its power. As the mobility dosha, it’s the ingredient needed to make things run or flow—and this can be good and bad. When the other doshas get aggravated, says Khanna, it’s up to the Vata to fully express the negative effects. For instance, Vata pushes Kapha around “and takes something like a benign tumor and makes it metastatic,” says Khanna. Or if there is pitta accumulation in the gut (Pitta governs our digestion and its seat is in the small intestine), it will accumulate but it won’t move until Vata pushes it into circulation throughout the body. This means that stress, a Vata imbalance, is ultimately “an inherent mover of disease.”

There is also the mental and emotional component. “When I think about stress and Vata, I think about how that impacts our heart,” says Khanna, explaining that the thymus gland (which plays a vital role in the lymphatic system) is at our higher heart chakra center, which governs our immune system. When someone is stressed, they are not in their high heart showing compassion and love. Rather, “they are coming from their survival center, from their root chakra” and putting protection and survival first. This lack of being in a high heart center, and being in a stressful space, leads to further immune suppression,” says Khanna.

It’s no great surprise, then, that managing our stress is essential for maintaining our health and preventing illness. “When you pacify Vata and pacify stress, you get to improve or prevent about 70 percent of disease from manifesting,” says Khanna. It also improves our overall wellbeing. Living free from stress creates a way of being that is “the happiest, healthiest, most peaceful one,” writes Ayurvedic practitioner and professor Dr. Vasant Lad, whom Khanna studied under, in his book Ayurveda: The Science of Healing. “Such a life creates natural longevity,” writes Lad.

To help ease or reduce the stress in our lives, it is key to understand that we are in control of many things. As Khanna spells out, we have a need “to acknowledge that we are responsible for our reactions.” There will always be events that are out of our control. Life is filled with them. What we can control is how we react to them. “Stress is more how you perceive a situation and how you respond to it rather than the event itself,” says Khanna. “That brings autonomy and authority back to the individual.” She offers a general example. The world could look like it’s crumbling to many (an apt scenario right now), but you can find there are some individuals who are unphased, she says. “They are self-modulating and recognizing that they can still control their response.” Khanna continues: “A lot of times stress comes from powerlessness in essence. We are not powerless for how we respond to things.”

Here are some tips for stress management based on Ayurvedic principles:

Emphasis on owning our response connects to the Ayurvedic pillar of having rituals. Dinacharya meaning – a daily routine, is essential for mitigating stress, honoring our biological clock, and maintaining balance of our constitution. These habits, or rituals, should be second nature. “We create these rituals so they are things we don’t think about,” says Khanna. “They become part of our routine. They keep us in a state of balance—if we follow them.”

These rituals are both universal and personal. Khanna’s suggestions extend on several Ayurvedic pillars. The first: follow your circadian rhythm. “The biggest way to ground Vata is to create routine,” she says. This means creating scheduled, consistent times for waking, eating, and sleeping. “It sounds simple but that is a powerful way to ground your life and stress.” Give yourself a nightly self-massage, known as Abhyanga massage, with warm oil. (Khanna does not recommend this if you have a build-up of toxins, ama, in your body.) For dosha specificity, Khanna suggests sesame oil for Vata constitutions, a sunflower and coconut oil combination for Pittas, and a sesame and sunflower combination for Kapha.

Adaptogens, also known as herbs for stress, are really important for stress. Many of Vata-pacifying herbs, such as Ashwagandha and Holy Basil help to support adrenal health. “Holy basil is very gentle and a great immune booster.” And cannot be enough said for meditation and breathwork, which stem from the Vedas, yoga, and Ayurveda. Given the wide range of applications these days, from apps to online resources, these practices are accessible, making “it really easy to dedicate a few moments of consciousness,” says Khanna.

Of course, given we are in the midst of a coronavirus pandemic, the idea of mitigating stress may seem unattainable. Impossible, even. To that, Khanna offers generous counsel: look deep within. “I invite people to really dig deep and question: What am I going to do differently with my life? The people who are living with a sense of deep purpose—and that doesn’t have to mean some grand thing to try and change the world—but who are feeling valuable in their roles, as a mother, sister, friend, parent, they get a lot of purpose out of that. And they’re not scared.” Khanna believes this current state lends even more credence to the need for all of us to follow our rituals and lean into our self-care. When we make our health and wellness paramount, It is not just for us individually, she argues. But for the benefit of us all. “Some people can perceive these things as selfish, and I think it’s the exact opposite,” she says. “Because you’re anchoring yourself as an energetic beacon of positivity. Staying anchored and doing what it takes to stay grounded—herbs, breathwork, whatever it is. We owe that ourselves and others as a social responsibility right now.”

“This is an amazing time to explore your sense of purpose,” she continues. “There is still freedom within restriction.” Find ways create in your home. Ponder ideas. Read. Connect with friends over FaceTime. “We can take this frenetic energy,” says Khanna, “this Vata, and channel it through the Pitta and Kapha and create something so nourishing.”

Nisha Khanna, MD, is a board-certified internist who has been practicing medicine since 2005. After pursuing further education in Ayurveda and Functional Medicine, she founded a private practice in Functional Ayurveda in Austin, Texas. Focusing on patient education and empowerment, Dr. Khanna works with the patient’s entire mind-body-spirit complex and favors treatment plans that center on hormone balance and intestinal health. She uses the breadth of her knowledge and experience to treat her patients with a patient-centered approach and enjoys offering patient education on prevention and treatment during her consults. To learn more about Dr. Khanna and her practice, visit: nishakhannamd.com/ and follower her on Instagram. 

The advice in this column is not intended to diagnose, treat, or prevent any disease, or affect the structure or function of the body.  The information herein does not constitute medical advice. Anyone suffering from a medical condition should consult with a physician. User reviews do not constitute a guarantee that you will achieve the same results—what works for one may not work for another.

•  Ayurveda and Stress,   Managing Stress,   Nisha Khanna,   Wise Women

• Anxiety & Stress Body Care Health
• Posted By

AYURVEDA FOR BURNOUT: RESTORE YOUR ENERGY

Fatigue, self-doubt, anxiety and a lack of motivation that doesn’t seem to go away are some telltale signs of burnout. While the World Health Organization characterizes burnout as related to one’s occupation, the root cause of burnout—physical or emotional imbalance that makes it difficult to take on usual tasks—can arise in a number of different contexts. In addition to stress at work, childcare, schoolwork, relationship conflicts and domestic care more broadly can all contribute to burnout.

Burnout is a common, yet often underestimated ailment that we may feel tempted to dismiss. We still have to go to work, take care of our children and finish our schoolwork, right? However, the longer we ignore burnout, the harder it will be to approach our responsibilities in a balanced, positive manner.

According to Ayurveda, we must address the root causes of our ailments rather than the symptoms. A symptomatic approach—like having a drink or a sweet treat when we’re feeling stressed—won’t do much to mitigate and prevent burnout in the long term. Instead, Ayurveda recommends making simple, yet profound lifestyle changes that you follow consistently. Over time, you’ll develop a stronger sense of balance and a more effective response mechanism to stress, anxiety or a lack of motivation.

SYMPTOMS OF BURNOUT

How we experience burnout will depend on our constitution, individual situation and pre-existing lifestyle habits. It can have physical, mental and emotional manifestations. If you suspect you’re going through burnout, you may be feeling a combination of the following symptoms:

• Stress and anxiety
• Constant fatigue
• Self-doubt, a lack of confidence
• Feelings of loneliness and emptiness
• Sadness

• Lack of motivation
• Skin inflammation or acne
• Indigestion and irregular elimination
• Headaches
• Lethargy

HOW TO TREAT BURNOUT

If your current situation is leaving you feeling exhausted and despondent due to burnout, there are a number of practical, effective ways to remedy your internal balance, Energy restoration , fatigue relief and stress management in the long run.

1

EAT FOODS THAT ARE NOURISHING TO YOUR BODY

A big part of combating burnout is rebuilding our ojas, or the inner life force that drives our health and vitality. When we eat poorly, we accelerate the fatigue, inflammation, indigestion and other symptoms associated with burnout. Conversely, burnout also makes us more susceptible to eating things that are aggravating to our bodies.

To stop this negative feedback cycle from becoming ingrained, it’s important to consciously try to stay away from aggravating and hyper-stimulating substances, like alcohol, cigarettes and caffeine. In addition, prioritize eating a diet rich in vegetables and fruits that is compatible with your doshic constitution. When you eat properly, you can directly treat some of the issues associated with burnout, such as fatigue and poor digestion, and boost energy, motivation and productivity. For more information on how to eat foods that promote vitality, check out some of our blogs on the topic:

• The Gunas and Food: Maximizing a Sattvic Diet
• Debunking Myths About an Ayurvedic Diet
• Eat for Your Dosha to Optimize Health, Mood, Weight & More!
• The Ayurvedic Summer Diet

2

ESTABLISH A REGULAR SLEEP SCHEDULE

When we’re burned out, one of the most prominent symptoms we feel is fatigue. Getting enough sleep and sleeping at the right times will thus be crucial in regaining the energy you need to combat burnout. Ayurveda advocates going to sleep before 10pm, during the Kapha time of the day, which is when we feel naturally lethargic. That way, we can sleep during the Pitta phase of the night, which is when we process experiences, store memories and rejuvenate our mental energies. It is recommended to wake up around 6am or earlier during the Vata phase, when we feel active, energized and alert.

If you have trouble falling asleep, you can try out a few self-care practices that will enable you to calm your mind and wind down before bedtime. For example, you can light a tranquility-promoting wellness candle or give yourself a soothing massage with our UMA Pure Rest Wellness Oil. In addition, different doshas tend to have different sleep patterns and sleep-related struggles. For more on Ayurvedic sleep remedies and how to sleep for your dosha, check out our blogs here:

• Ayurvedic Remedies for Better Sleep

• How to Get Better Sleep, According to Your Ayurvedic Dosha
• How Ayurveda Can Help You Improve Your Sleep

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3

PRACTICE MEDITATION, JOURNALING OR YOGA

Whatever our situation, when the stresses of our daily obligations go unaccounted for and unprocessed, we increase the chance of experiencing burnout. When we start to feel as though our stresses and anxieties overwhelm us, we lose motivation and grounding. To remedy this, it’s important to confront our feelings head-on, before they can accumulate in an unhealthy way. 

This is where practices like meditation, journaling and yoga can make a big difference on our overall mental health. Simply taking 10 minutes at the beginning of the day to breathe and meditate, or journaling at night to process the experiences of the day, can transform how we approach our daily lives. We begin the day with a greater sense of purpose and ambition, and we end it with acceptance and calm. Practicing breathing exercises like pranayama when we feel stressed or tense during the day can also do wonders for our sense of grounding.

4

RECONNECT WITH YOURSELF THROUGH SELF-CARE

One of the most difficult aspects of burnout is how it can cause us to feel distant and disconnected from ourselves. We feel heavy, stressed, fatigued and hopeless with no sense of how to remedy these sensations. That’s why it’s so important to instill regular practices of self-care that can help us recognize not only how we feel, but also how we can work to improve our condition. This can be as simple as dry brushing before you shower, which naturally boosts circulation and detoxification, or by giving yourself a quick self-massage before bed, which can target a number of physical and emotional ailments.

Despite how difficult it can be, we need to practice self-care when we’re experiencing burnout in order to remind ourselves of the resilience of our bodies and minds. With a few lifestyle changes and self-care practices, we can work to combat burnout one day at a time, transforming hopelessness into energy, motivation and confidence.

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