Contents

Introduction:
Ayurveda: Ancient Science in Modern Times

Chapter 1
Sleep:
Optimal Rest and Restoration

Chapter 2
Pain:
Mind and Body Relief

Chapter 3
Respiratory System:
Breathing into Perfect Health

Chapter 4
Digestion:
Mouth, Gut, Assimilation, and Elimination

Chapter 5
Skin:
The Body’s Largest Organ

Chapter 6
Reproductive System:
Healthy for Life

Chapter 7
Caring for Yourself and Others at Every Age

Resources
Acknowledgments
About the Author
Index
 Introduction

Ayurveda: Ancient Science in Modern Times

Ayurveda has existed for more than 5,000 years. Often called the science of life, it has its roots in
India, and it has been used around the world to cultivate healing and balance. In 2007, I began
exploring this incredible practice of health, longevity, and living in harmony with nature. I was
drawn to the promise of self-care, sustainable practices, and disease prevention that Ayurveda
offered.
At the time, I was a forty-four-year-old bookstore owner, working six or seven days a week,
sometimes more than twelve hours a day. I lived alone and ran my shop mostly on my own, with
the help of a few part-timers. Owning the bookstore was a dream and was truly fulfilling, but I was
stressed, drained, and weary. I had about fifty extra pounds on my body, and on my way home late
at night I would be starved and exhausted and, once in a while, I would even stop at a fast-food
drive-thru to get fries or a shake.
 My store was a new-age bookshop that had books on everything from angels
and aromatherapy to meditation, yoga, and vegetarian cooking—and even a
small section on Ayurveda. I had been meditating and doing yoga for more than
twenty years, and I had heard Ayurveda called a sister science to those
modalities. Drawn to learn more, I borrowed a few books from the shop, and I
took a dosha quiz to learn my unique combination of elements.
Dosha is Sanskrit for mind/body constitution. My dosha illuminated why I
held on to weight, had trouble saying no, took care of others before myself, and
sometimes felt intense anger, frustration, and impatience. I had many traits that
indicated my Kapha/Pitta energies were out of balance.
I was tired of being overweight, and I knew deep down that the girl who
excelled at yoga and swimming, and who loved to be outdoors, could do all
those things more comfortably with less weight on her body. In my early thirties,
I weighed as much as 237 pounds (108 kg). Even at 5'7" (170 cm), that felt like
it was too much for me, but every time I tried to lose weight, I became bulimic.
The pressure to keep the weight off, especially using brand-name diet plans, left
me feeling deprived and starved.
Rather than struggle with my weight, I instead entered into Ayurveda focused
on detoxing—removing the blockages in my mind and body that left me feeling
dissatisfied and unfulfilled. I felt like I had a sticky residue inside me that was
keeping me from absorbing nutrients, experiences, and emotions. I wanted to
clear the channels and fully embrace all life had to offer.

Healing the Imbalance

I can do this, I thought! As I entered this next stage in life, I wanted to be a
reflection of how I knew I would feel if only I cleaned myself up inside and out.
But I needed a little help to get started. For me, that meant having the detox
treatment called Panchakarma (known as PK) at The Chopra Center Spa in San
Diego, California. I hopped on a plane from Baltimore and began the journey of
a lifetime.
The theory behind PK is five basic treatments to push toxins out of the mind
and body while the patient rests and allows their system to repair, restore, and
rejuvenate. Through oil massages, herbal enemas, and other treatments, I saw
forty-four years of toxins leave my body—boxes of cookies, cartons of ice
cream, and several bad relationships. As what no longer served me was expelled,
I saw what could take its place: joy, healthy relationships, and nutritious food
that fed my bones, blood, and tissues. PK made space for that to happen, pure
and simple.
As I embraced Ayurveda, especially by eating for my dosha (Kapha-reducing)
and practicing abhyanga (daily self-massage with oils), I felt satiated and
nourished. I never felt deprived. I was more attuned to the needs, wants, and
beauty of my body. There is nothing like massaging every nook and cranny
daily, with oil, to really get to know and, hopefully, love yourself!
The weight came off as my body let go of toxins, almost as if it was the
“symptom” rather than the “cause.” The weight seemed to be the container of
that sticky residue. By letting that go, my body came into balance, my mind
became clear and focused, and my heart opened wide for whatever was coming
next.
I lost those fifty extra pounds, and I emptied the cabinets of junk food. I
bought mung beans, masoor dal lentils, and basmati rice. Ginger and turmeric
roots, cumin, cardamom, and fennel seeds all found their way to my kitchen. I
bought a pressure cooker, an immersion blender, and an Indian spice box. I
learned how to prepare Ayurvedic meals from the experts and studied and
received certifications in the United States and India and became an Ayurveda
health counselor, a pulse and tongue reader, a Marma therapist, a cooking
instructor, a teacher, a public speaker, and an author. And along the way I met
the man I was going to marry at forty-five, and I got married at forty-seven.
Suddenly, Ayurveda no longer was something that repaired my health—it was
a calling. I felt enlisted to bring my voice and experiences to the practice and
share what I learned with the world. I know that not everyone can take off
twenty-one days to get PK, and not everyone has an Ayurvedic practitioner in
their town. My intention, then and now, is to ease you into this ancient practice
of a consciousness-based spiritual and medical science. With the information and
resources presented here, I hope that you’ll be motivated, excited, and
encouraged, as you see the possibilities for healing yourself, your family, and
even your community.

Food, Lifestyle, and Apothecary

This book is designed to help you find your way into the practice, to see how a
three-tiered plan of food, lifestyle, and apothecary can create balance and
harmony in mind, body, and spirit. It will show you how simple adjustments can
heal common conditions and ailments and how you can do this on your own.
Many of us have had the experience of Western, allopathic medicine falling
short, leaving us without a diagnosis or a clear plan to follow. Often, it is only
the symptom that is treated, not the underlying cause. For example, you
suddenly have painful hives around your belly and upper thighs, so you visit a
dermatologist. The result might be a prescription for a steroid cream, and you’ll
be out of there in fifteen minutes, max. But what about the food you eat, the
detergent you use, or your stress levels? When did the hives appear, and has this
happened before? A functional medicine doctor, a naturopath, a Chinese
medicine practitioner, or an Ayurvedic practitioner would understand the hives to
be a symptom of something else going wrong in the mind or body, and they
would work with you to treat the root cause.

What Is Ayurveda?
Ayurveda is based on the five elements: space, air, fire, water, and earth. These
building blocks of nature are the building blocks of life. Space and air offer us
freedom of movement, unlimited potential, and creativity. Fire ignites our minds,
sparks digestion and metabolism, and creates light. Water and earth establish a
cohesive structure, a foundation to build on, and a layer of protection.
We call these elemental combinations the doshas—Vata, Pitta, and Kapha—
and we all have our own distinct composition of them. When we are balanced in
our unique makeup, we feel strong in mind and body. When there is too much of
a dosha, it may show up physically and/or mentally as illness, disease, or
discomfort.
For example, you may be a thin, lanky person who forgets to eat and drink
because your mind is always busy jumping from one idea or project to the next,
leaving you excited about your creativity but ultimately depleted, lacking the
energy to focus or complete a task, let alone feed and care for yourself. This is
an example of too much Vata dosha—cold air and dry wind coursing through
mind and body, disturbing the balance. This leads to disorders such as
constipation, insomnia, and arthritis.

Dosha Quiz
Try this quiz here to begin the journey. Answer A, B, or C for how you have been for most of your
life. This is called your Prakruti, your primary state of balance. Prakruti is how you have been for
most of your life, your natural-born dosha. Take the quiz a second time, focusing on how you are
currently feeling, which is called your Vikruti, or your natural-born mind/body constitution. Vikruti
is your current state of being, and it will highlight where some imbalances may be in your life right
now.

BODY TYPE
A) Lean and lanky
B) Strong, medium build
C) Heavy, full, large boned
WEIGHT
A) Low; hard to gain weight and keep it on
B) Normal for my height; stable
C) Heavy for my height; easy to gain, hard to lose

EYES
A) Squinty, small; wander when talking or listening
B) Sharp, intense; stare at people when talking or listening
C) Large, round; warm gaze
SLEEP
A) Difficult to fall asleep or stay asleep; mind races
B) Sleeps 5 to 6 hours a night; feels refreshed
C) Sleeps soundly for 9 or 10 hours; difficult to wake up

SKIN
A) Thin and cold to the touch; always needs an extra layer
B) Reddish; warm, even in cold weather
C) Thick, cool; clammy, slightly moist
BOWEL MOVEMENTS
A) Constipated; dry, hard stool; once a day or fewer
B) Loose and sometimes watery; several times a day
C) Well formed, large; once or twice a day

APPETITE
A) Sometimes feels hungry but forgets to eat
B) Wakes up ravenous and gets angry when hungry
C) Rarely hungry, but eats when the clock says to or food is present

UNDER STRESS
A) Scared, anxious, worried, confused
B) Angry, blames others, easily frustrated, impatient with self and others
C) Withdraws, blames self, eats to soothe
RESULTS
Total As: ____________________
Total Bs: ____________________
Total Cs: ____________________
If you have more As, you are primarily Vata.
More Bs, you are Pitta.
More Cs, you are Kapha.
Make a note of both your Prakruti and your Vikruti. It will come in handy as you read through the
remedies and recommendations.

Vata

Pitta
 Kapha

Or perhaps you are an athlete, perfectionist, or type A personality. The fire in

your belly roars and is fed by intense activities, fierce competition, and winning.
This potentially leads to excess fire presenting as anger, frustration, blame, and
impatience with yourself or others when things don’t go your way. This heat is
excessive Pitta dosha. It may drive people away from you and cause migraines,
skin rashes, hair loss, and digestive issues.
And then there is the nurturer, the caretaker, the one who, on an airplane,
forgets to put their oxygen mask on first and insists on taking care of everyone
else before taking care of themselves. The one who just doesn’t say no, gets
overwhelmed, and retreats and eats. Eventually, they become so stagnant that
they no longer find the energy to help anyone or themselves. This is Kapha.
Saturated in earth and water, they get heavy, lazy, and stuck and the skin is cool
and clammy. The sinuses fill with mucus, a wet cough settles in, and seasonal
allergies come around every year.
By doing the opposite—warmth and moisture for Vata, cooling and sweetness
for Pitta, and dryness and warmth for Kapha—we heal. Determining your
primary dosha helps you find your sweet spot where your unique elemental
makeup is balanced.
In this state of being, you are functioning at your optimal level, feeling rested
and energized. Food is digested easily, you rarely get sick, and when you do, you
recover more quickly.
Koshas and Dhatus
Ayurveda sees the human mind and body as a series of layers, or sheaths, we call
koshas. The anamaya kosha is our skin; it is the layer derived from food. Next is
the pranayama kosha. Prana means breath or life force. This is our energy layer.
The manomaya kosha is the mind, intellect, and ego. Then we have the
vijnanamaya kosha, which is where wisdom, discrimination, and intuition lie.
The anandamaya is the bliss body, where our inner work aligns with the spiritual
world.
We are both protected by and limited by our koshas. For example, when
tightly bound in the manomaya kosha, we cling to our ideas and mindsets, and
we shun others who don’t share the same belief system. We limit our world to
only those who think like we do. If we believe the ego defines our self-image by
our possessions, the people we know, and our place in society, when those things
are gone, we have nothing and are shattered.
Each kosha has a purpose, and if we live a life of generosity, curiosity, and
compassion, we overcome the restraints of the koshas. How do we do that?
Nearly every remedy and recommendation in this book aligns with breaking free
from the limiting qualities of the koshas. We must eat, breathe, move, sleep,
love, receive, and give mindfully, yielding when needed, responding to ourselves
and others with a softness, a quality of understanding. When we do this, we
nourish ourselves and others deeply. By dropping the ego and the sense of right
and wrong, we see that most things in moderation are useful, and many things
are both medicine and poison. Using antibiotics for a serious infection is
medicine; using antibiotics for acne for twenty years is poison.
In addition to the sheaths of the kosha, Ayurveda identifies seven layers of
tissue in the body, called the dhatus in Sanskrit. They are plasma, blood, muscle,
fat, bone, marrow, and reproductive tissues. When absorption of nutrients and
the ability to rid the body of toxins work well, the dhatus are nourished and
balanced. The food we eat is assimilated, and the waste is readied for elimination
through urine, feces, blood, and sweat. Simply, the food we eat must nourish all
seven dhatus.
As ailments, issues, and conditions arise, take action immediately—before the
problem settles deeply into the tissues. The longer we have the ailment, the
deeper it digs and the more difficult it becomes to treat. At the first sign of a
problem, notice it, address it. Don’t hesitate. Reach out so that it does not fester,
take root, and become more difficult to eradicate. What dosha seems to be out of
balance? Are you able to figure out the cause and mitigate it? Or do you need
help from a professional?
So we have koshas, dhatus, and the Ayurvedic pillars in life: diet, sleep, and
sexual activity. When we have balance in these three areas, we are healthy,
productive beings. Although sexual activity here means that we are able to
procreate, I want to take it a step further and call it social activity. We must be a
part of the world, engaged and useful, to fully be balanced. Sharing our lives in
community, with a loved one, friends, family, pets, neighbors, or just recognizing
the people we interact with but don’t know well, this all fulfills our sense of
belonging, which is necessary to be healthy and happy.

How to Use This Book

This book may be used as a prevention workbook and a manual for healthy
living. You will find methods to boost your immunity and prevent disease by
following proper guidelines for sleeping, eating, and exercising. I also share
meditation practices and the application of oils to relieve pain, increase mobility,
and soothe aches and pains. By incorporating these practices into your everyday
life, you will get sick less often, heal faster, and feel deeply nourished. You also
can use this book as a reference guide: Simply look up a condition, illness, or
symptoms that are ailing you, and discover the remedies to help you as you need
them.
Please be aware that this book is a beginner’s guide to help you find relief
from common ailments. If you are experiencing serious physical or mental
illness, please contact a doctor or go to an emergency room. This book is not a
substitute for acute care for life-threatening issues. An Ayurvedic practitioner
may work with your doctor to support you, but currently Ayurveda is not a
licensed practice in the United States. If you decide to work with an Ayurvedic
practitioner, ask to see their certifications and research their school or program.
Ask if they are a member of NAMA—the National Ayurvedic Medical
Association. Knowing who your practitioner is will create trust and a bond as
you work together toward perfect health.
Ayurveda says food is medicine, and we will talk a lot about food in this
book. Try to buy or grow all organic food if possible. Look for non-genetically
modified organisms and organic and local products. When shopping in the
farmers’ market, ask the vendors if their produce is organic. Use of glyphosate
(like Roundup) and other chemicals is widely known to cause cancer, and it
depletes the soil of nutrients. Remember that just because a product is non-
GMO, it does not mean it is organic. The resources section (here) lists products I
use myself and have been suggesting to my clients for years.
Look up something that has been irritating you. Learn how to bolster your
immune system and create a healthier lifestyle. Take on just one or two ideas and
see how it goes. It’s surprising how quickly some Ayurvedic remedies take
effect. Others may take a while to notice. After all, it may have taken years for
certain ailments to manifest, so it might take a little while to ease the condition.
Be patient. Stay the course. You’ll most certainly reap the benefits and rewards
of an Ayurvedic lifestyle for the rest of your life.
 1

Sleep: Optimal Rest and Restoration

There is a sweet spot when it comes to sleep. Too much or too little will negatively affect your
health. The food you eat, the time you eat it, when you go to sleep, and where you sleep all affect
the quality of your rest. We’ll explore sleep hygiene so that you can set yourself up for the most
restorative rest. Then we’ll address insomnia, sleep apnea, and nightmares, along with some
Ayurvedic remedies to help you get back to restorative, peaceful sleep.
What Happens When We Sleep?
Good sleep helps ensure a robust immune system, an alert and focused mind,
and great digestion. Yes, sleep even affects digestion, detoxification, and
absorption of nutrients. There are four stages of sleep, and different functions
occur in the mind and body at each stage.
Waking consciousness: This is when we are awake, active, and aware of our
surroundings.
REM, or rapid eye movement: After we fall asleep, we may wake up to turn
over, adjust the sheets, move the dog, or get up to pee. When we fall back to
sleep, we enter the REM stage: This is where we dream, and the body is
deeply relaxed. Your breath rate may accelerate and your eyes will flutter as
you witness your dreams—even if you don’t remember them.
Light sleep: During this stage, when we are just falling asleep or back to sleep,
we drift in and out and are awoken easily by sounds, lights, or movement.
Deep sleep, or slow-wave sleep: We need time for the body to rest and digest,
and deep sleep provides a restorative phase. The breath, heart rate, and pulse
slow down. The brain is quiet, and the metabolic functions move toward
completion, with waste being readied for elimination and nutrients assimilated
into the tissues.
The time we spend in each stage depends on age, lifestyle, food, exercise, and
overall state of health and well-being. From infancy to our teens, we need more
sleep to promote proper physical and mental growth. As we get older, we tend to
be more on the go with life, work, and other obligations, and we may sleep less,
sometimes looking at sleep as a waste of time as there always seems like there is
so much to do! That sleep deprivation comes with a cost that may show up in
nearly every aspect of our health. In the later stages of life, deep sleep seems
elusive, and even though we have more time and desire to rest, we might spend
more time awake in bed than asleep.

Measure Your Stages of Sleep

 There are several products on the market that can help you get a good sense of the quality
of your sleep. A smart watch will monitor your sleep and give you a report in the morning.
There are rings and bracelets that will track your sleep (as well as your steps, movements,
and more). The reports are detailed, including heart rate, pulse, body temperature, blood
oxygen levels, and more. Some will monitor heart rate variability (HRV): High HRV means
you are responding and recovering well in various situations. A low HRV indicates you are
in stress or recovery mode.
Learning your personal metrics may help you spot deficiencies and note where you are
doing well. Some companies that make the sleep-measuring products offer support
systems to help you make better choices. (The website thesleepdoctor.com has invaluable
advice.)

Along with the phases of the moon and the ocean tides, the human body
follows the rhythm of nature. Nature offers us a road map with circadian
rhythms, the natural sleep-wake cycle that is part of the body’s internal clock.
Melatonin is a brain chemical that increases as the day darkens into night. The
less light that enters the eyes, the more melatonin is produced, and the sleepier
we get. We inhibit this reaction if we keep the lights burning and electronic
screens on. It is so important to minimize these as we move into the evening
because, with a little effort, we can help our bodies get back on track. Lower the
lights, switch tablets and phones to night mode, and wind down naturally to
increase melatonin in the brain.
There are basic guidelines to ensure a good night’s sleep. By following the
good sleep hygiene practices here, you should be able to regulate your sleep at
any age—knowing that as we age, our needs are different. A sixty-year-old will
probably not sleep like a six- or sixteen-year-old! Follow the specific food,
lifestyle, and supplement suggestions along with keeping up good sleep hygiene
practices to ensure deep, healing rest.

THE VALUE OF DEEP SLEEP

Once you become familiar with your sleep patterns, whether by using a device or
paying close attention to your waking/sleeping schedule, dig even deeper and see
where you can make improvements. For example, many older people naturally
get less “deep sleep” than younger people, but the deep sleep stage is highly
restorative for brain cognition and repair of the tissues. It is being studied as a
way to prevent Alzheimer’s disease. In this stage, new memories are
consolidated and processed. Failure to process these memories might lead to
forgetfulness and impairments in memory categorization.
 If you don’t get enough deep sleep, try these methods:
Focus on getting to bed a little earlier. This will give you more time to sink
into deeper sleep. “Early to bed” is your mantra.
Heat the body in the hours before bed by taking a warm bath, using a hot tub,
or taking a sauna.
Try quick, intense aerobic movements, such as jogging in place or using a
rowing machine—just enough to feel the heat, maybe for 10 minutes, before
bed. It’s not exactly clear why heating the body works: When the body is hot,
it tries to cool down, and we sleep better in a cooler environment, so this may
be a factor. Note: If you have insomnia, exercise earlier in the day, as that
intensity could keep you up at night.

Good Sleep Hygiene Practices

Because sleep is restorative for the mind and body, it is imperative that we spend
a prescribed amount of time in each stage, every night, to receive maximum
benefits. We simply cannot skimp on sleep and expect to be healthy. These
strategies will help you obtain the best sleep.

FOOD: EATING FOR SLEEP

Eat your last meal at least 3 hours before bed. Going to bed on an empty
stomach, for most people, makes it easier to fall asleep. If you are truly hungry
before bed, have a handful of seeds or nuts, preferably unsalted, or a small bowl
of popcorn or rice with a pat of ghee, olive oil, or butter.
Keep dinner/supper light and easy to digest. Choose light proteins such as
fish, turkey, chicken, mung beans, or lentils. Eat steamed, roasted, or cooked
veggies, with some complex carbohydrates. Avoid raw foods such as salad; raw
food is harder to digest and will disrupt sleep. Leave out sugary, creamy desserts.
Avoid wine and spirits. To further aid digestion, take a 5- to 10-minute easy-
paced walk after eating.
Eat a wide variety of foods containing omegas. Omegas help the gut
microbiome stay vibrant. Note: Omega-3s and omega-9s (fatty acids) help the
body by reducing inflammation, regulating insulin, increasing memory,
supporting mental health, and balancing sleep patterns. But not all omegas are
equal. Omega-6s (unsaturated fats) are necessary, but most people already
consume more than enough in processed and junk foods, so you don’t need to
look for another source. To eat for better sleep, enjoy a moderate amount of
some of these foods every day: wild-caught salmon, mackerel, sardines,
anchovies, chia seeds, flaxseeds, sunflower seeds, olive oil, almond oil, avocado
oil, peanut oil, almonds, cashews, and walnuts.
Foods with tryptophan help make you feel sleepy. Known as L-tryptophan, it
is an amino acid only found in food or supplements. It helps reduce anxiety and
relax muscles. Tryptophan also pairs well with carbohydrates. The combination
stimulates insulin and that, in turn, helps the tryptophan to be absorbed in the
brain, promoting sleep. Foods high in this essential amino acid are milk, turkey,
canned tuna, Cheddar cheese, oats, fruit, whole-wheat bread, dark chocolate,
nuts, and seeds. Have a small amount, equivalent to a small handful.
Drink something warm and calming. A cup of chamomile or valerian root tea
before bed will relax you. Have a small cup (just 10 ounces [296 ml] or so), so
your bladder won’t feel full. Or drink Golden Milk (here) with a pinch of ground
nutmeg. Historically, this aromatic spice is said to increase sleepiness. Drink it
about a half hour before bed. Use real dairy (goat or cow) or go with a plant-
based milk if that suits your gut better.

Doshas and Appetite

Each dosha has a different hunger level. Pittas are usually ravenous in the
morning and at mealtimes. Vata is hungry but easily gets distracted and forgets
to eat or snacks on small bites throughout the day. Kapha isn’t really hungry but
eats because the clock says so, and they’ve heard that breakfast is the most
important meal of the day, and they don’t want to miss it. In the Kapha mind,
even if they are not hungry, breakfast is at 8 a.m., lunch is at noon, and dinner is
at 6 p.m.
It’s important to be aware of your appetite, to nourish yourself properly
throughout the day, and to leave time for the digestive process in the evening.
When you pay attention, you’ll see that what, how much, and when you eat
during the day plays a key role in how you sleep at night. I tell my clients to
focus on their hunger level and eat when they feel hungry. Kapha might eat at 10
a.m. or not at all. For Pitta, it’s 7 a.m. or soon after they wake up. Vata needs to
set a schedule and check in with themselves so they don’t forget.
What and When to Eat
The New York Times reported that researchers found that eating a diet high in
sugar, saturated fat, and processed carbohydrates disrupts sleep. Eating more
plants, fiber, and foods rich in unsaturated fat (such as nuts, olive oil, fish, and
avocados) has the opposite effect, promoting sound sleep.
Whatever time of day it is for you, breakfast does not need to be a feast—just
enough to get you going. Think real food, but not too much. A small bowl of
whatever you choose—oatmeal, avocado, tofu, eggs over rice, toast, fruit, or
soup—is a good option. A granola bar, raw bar, or bar of any kind is not a good
choice. It is not food (it’s highly processed) and will just leave you unsatisfied
and unnourished.
The heaviest/largest meal of the day, according to Ayurveda, is lunch. Enjoy it
sometime between 10 a.m. and 2 p.m., when the sun is highest in the sky. Lunch
coincides with Pitta time of day (details here), and it helps you metabolize food
intake. This hearty meal will sustain you through the rest of the day, leaving you
wanting just a small meal as the day winds down. A satisfying meal is a
combination of carbs, protein, fiber, and fat. Cooked food is always better than
raw.
Between 5 p.m. and 7 p.m., have a light, easy-to-digest supper. Soup, steamed
veggies, a bit of protein, and some carbs and fat (good oils such as olive, ghee,
sesame, walnut, or avocado) will get you through the night. Complex
carbohydrates equal better sleep. Forget processed food completely, especially at
dinner, as it will totally disturb the digestive process and disrupt your sleep. The
added chemicals are impossible to digest and impede the process of absorbing
nutrients.
End the evening with a cup of herbal tea or Golden Milk (here) (with or
without dairy, depending on your preference). Give yourself at least 3 hours after
eating before you go to sleep (10 p.m. at the latest) and sip your tea right up until
you turn out the lights.
Sleepy Time Golden Milk
While you sip, read something soothing, listen to a guided meditation or some music, or gaze
into the distance and relax. The act of holding a warm mug in your hands is a calming ritual.
Inhale deeply, enjoy the rich scent of the spices, and get ready for sleep.
1 cup (235 ml) whole (goat or cow) milk or plant milk
1 pinch ginger powder
1 pinch turmeric powder
1 pinch cinnamon
1 pinch nutmeg
1 teaspoon ghee
1 teaspoon jaggery, Sucanat, or Florida crystals (optional)
Whisk all the ingredients together in a small pot. Bring to a boil over medium-high heat, then
quickly take off the heat. Pour the Golden Milk into a mug and settle into bed to enjoy.
LIFESTYLE: CREATING A RESTFUL SPACE
Position the head of your bed to face any direction except north. According to
Vastu Shastra (Vedic precursor to Feng Shui, the art and science of placement,
design, and direction), the head ideally would be to the south or west, which are
said to be the directions best suited to promoting rest and relaxation based on
magnetic and astrological alignments, with the feet facing north or east. If
possible, the bedroom is set in the southwest corner of the house. If you can’t
change the direction of your bed, try sleeping at the opposite end to reposition
head and feet.
Keep the space under your bed clear. Ancient beliefs say the soul travels
around the bed at night but, if there are obstacles, it cannot complete its task and
becomes agitated. Remove any boxes, storage, or clutter, and let your soul roam
free. While you are at it, clear your night table off. Have only the essentials. Less
clutter creates a calmer, more settled space. And avoid having a mirror at the
foot of the bed: The soul might be startled.
Make the room dark, cool, and fresh. Begin lowering the lights in the house at
sunset so that your body will start its natural production of melatonin, the sleep
hormone. Bright lights keep this hormone from secreting into the brain. We sleep
best between 62°F and 68°F (17°C to 20°C). If you have a bed partner who
wants it warmer, set a small fan or air cooler on your side of the bed and open a
window a bit to let in fresh air. The good bacteria and oxygen from outside air
clear the lungs of toxins.

Night Mode
Consider removing electronics from your room. For many of us, this may sound
extreme or unnecessary, but it matters. Electronics emit electromagnetic
frequencies (EMF) that may disrupt your brain waves—and they also remind us
of activities and work. One of the best things you can do to improve sleep
hygiene is to keep the computer, television, tablets, and phones out of the
bedroom (or at least keep them as far away from the bed as possible). Even in
airplane mode, most don’t turn off completely.

Write in a Journal Before Bed

Keeping a journal will help you let go of nagging thoughts, plans, and ideas that are on your
mind. Leave them in a journal so they wonʼt wake you up.

If you must look at a screen, put it in night mode, lower the brightness, or
wear amber-colored glasses to block blue light. Don’t read upsetting emails or
address difficult issues in the hours before bedtime. If you have a TV in your
room, cover it with a piece of fabric before sleep and unplug it.

APOTHECARY: SLEEPY TIME AIDS

Bhringaraj oil. This Ayurvedic herbal-infused oil helps calm the nervous
system and cool the body. Before bed, rub a dime-sized amount into your
scalp and a bit more to cover the soles of your feet. Put socks on and a towel
on your pillow, if needed.
Valerian root, chamomile, and skullcap. These herbs are found in Ayurvedic
sleep formulas and are useful for drifting off to sleep. Take one or two tablets
about a half hour before bed. Tea can be prepared from these leaves. Caution:
Do not use these formulas if you are pregnant.
Lavender and nutmeg oil. Apply directly to the skin with a carrier oil, such
almond, sesame, or jojoba. Take a drop or two of one or the other; rub it into
your forehead and pulse points.
Melatonin. This supplement is great to use if you are trying to get to bed
earlier or if you have jet lag. Only use it for a short period to regulate and reset
your sleep patterns. Typical amounts are between 0.05 and 5 milligrams about
one hour before bed. Check with your physician to ensure it is safe for you.
 Put Me to Bed Bathing Routine
For a relaxing bath to prepare you for restful sleep, look to Epsom salts and lavender
essential oil. Enjoy a cup of chamomile or lavender tea while relaxing in the bath.
2 cups (448 g) Epsom salts
10 to 15 drops lavender oil
Vata-calming oil, such as sesame seed or almond oil
Fill a tub with hot water. Add the Epsom salts and oil. Rest in the bath for about 20 minutes.
Exit the tub and pat dry. Apply a small amount of oil to your entire body. Allow the oil to
absorb fully before dressing. The simple act of slowly massaging your limbs, belly, neck, and
scalp allows the mind and body to let go and deeply relax.
If you don’t have time for a bath, try warming up the oil and massaging the whole body, or
even just the joints, belly, scalp, and soles of the feet. The nervous system responds by
releasing tension and allowing you to rest more deeply.

Condition: Insomnia
If you wake in the middle of the night, note the time. We have doshic times of
day and night. The hour when you wake up and can’t fall back to sleep will
correlate with a doshic cycle. If you consistently wake up before 2 a.m., this is
the Pitta phase. If you wake between 2 a.m. and 6 a.m., this is the Vata stage.
Kapha time is 6 a.m. to 10 a.m.

PITTA TIME
A person who can’t fall asleep or who wakes up during Pitta time (10 p.m. to 2
a.m.) is usually dealing with unfinished business, problem solving, resentments,
blame, aggravation, and frustration. Pitta becomes impatient and upset with
themselves or blames others for being awake and not being able to go back to
sleep. They will try to power through it, telling themselves they don’t need any
more sleep. This leaves them hot and bothered. When you wake in this time
frame, try any of the following strategies.

Food
Avoid hot, spicy food during the day but especially in the evening meal. Stick
to a balanced mix of mild spices with protein, fiber, carbs, and fat.
Red wine increases heat. If an alcoholic drink is needed, have a beer or a
white wine. Or skip altogether and enjoy calming herbal tea blends.

Lifestyle
Turn on a dim light; red or yellow light bulbs are best. Try journaling thoughts
onto the page and leave them there.
Listen to calming music, chants, or mantras. If using a phone or tablet, set a
timer for it to turn off. Try a podcast to lull you back to sleep.
Practice cooling sheetali breathing (here).
Keep the room cool. Use a fan if needed.
Wear a lightweight, organic cotton nightshirt. Stick to cooling colors such as
pastels, beige, white, blue, or green. Avoid red, orange, and black, as they are
not conducive to good sleep.
Keep a glass of water next to the bed and sip when you wake to avoid
dehydration.

Apothecary
Place a few drops of nutmeg or sandalwood oil on your forehead, on your
pulse points, and at the base of your throat.
Massage cooling Bhringaraj oil on your head and feet before bed. Pour a
dime-sized amount into your hand, rub your palms together, and press into
your scalp. Rub around your ears and neck, then use enough to cover your
toes and feet and massage in deeply.

VATA TIME
When you wake up in Vata time (2 a.m. to 6 a.m.), the mind ruminates on past
events, reviewing and lamenting past experiences, worrying about the future,
and being anxious about the present. The chatter in the head may be difficult to
quiet down. Vata will feel wide awake, hopeless that they will ever fall back to
sleep, and may become sad or despondent. When you wake in this time frame,
try any of the following strategies.

Food
Hunger can wake Vata up at night and is the only dosha to benefit from a bit
of food before bed. Try protein mixed with carbs, like a small baked potato
with ghee, toast with butter, or a tablespoon (16 g) of nut butter.
Stay hydrated by sipping some warm water before bed.

Lifestyle
Sit up and put on a dim light; red or yellow light bulbs are best. Look around
the room or outside, and allow yourself to come back to the present moment.
Open a window to allow fresh air into the room to improve blood circulation
and brain function.
Write in a journal. Note the past, present, and future thoughts. Then leave
them on the page.
Practice alternate nostril breathing (here) to ground yourself and oxygenate
the blood.
Listen to a sleep meditation or podcast. Set a timer for the app to turn off.
If you are in bed with another person, try asking them to hold you, or hold
them for grounding. A pet is great for this, too. Even stroking another person
or pet—skin to skin or skin to fur contact—is very soothing. If alone, cross
your arms over your chest and rub the upper arms up and down. This calming
practice increases serotonin, oxytocin, and dopamine.
Get comfortable and snuggle down into bed. Repeat a soothing mantra such as
“all is right with the world” or “deep sleep is here for me.” Relax and let go.
Any time of day or just before bed, practice Earthing. Sit or walk outside in
bare feet on grass, sand, or dirt, for about 10 to 20 minutes. This will help to
align your body’s natural rhythm with the Earth and the seasons, helping to
regulate your sleep, calm you, and help you be more in balance with the
rhythms of nature.
Wear organic cotton pajamas or a long nightgown to stay warm, and wear
socks.
Use earplugs to block out noises as Vata, a light sleeper, wakes up easily.
Keep a glass of water next to the bed and sip when you wake to avoid
dehydration.
Apothecary
Rub a few drops of lavender or rose oil onto your pulse points at the wrist,
behind the ears, and at the base of the throat.
Massage Bhringaraj oil into your temples and around your ears.
Press into the Marma points (see here) at the Ajna point, the third eye, which
is between your eyebrows. Place a drop of nutmeg oil on the tip of the ring
finger (the earth element). This can provide grounding. If you are feeling
overheated, try any finger, except the thumb (fire). Place your finger on the
point and hold for at least one minute, pressing just enough so that you feel it,
but it doesn’t hurt. It’s a sensitive point.
Other Marma points include the space between the second and third toes, on
the sole of the foot, about one-third up from the heel (this point is effective for
relieving headaches, leg pain, and stress in addition to insomnia), and the
palm of the hand.
Alternatively, you can place your finger on your skull, on a point
corresponding to the frontal lobe, called the Brahmarandhra point. This point
is eight fingers back from the brow point. Stack one hand on top of the other
from the brow and up the forehead to find the point, usually 3 to 4 inches (7.5
to 10 cm) above the Ajna point. Nutmeg oil works well, as does jatamamsi
oil, and can quiet the mind as well as emotional disruptions. Hold for at least 1
minute and remember to breathe deeply.
Put pressure on these Marma points: Apply medium pressure with the index and middle fingers (cooling
air and space), for at least 30 seconds to the base of the thumb joint; then the base of the big toe joint.
Use these two fingers to circle around the navel in a clockwise direction for at least 30 seconds.

Marma Therapy
Akin to acupressure, acutouch, and acupuncture, Marma therapy accesses the juncture
between meridian points in the body that promote and amplify healing. In Marma, we use
our fingers, a wooden pointer, or sometimes a tuning fork to create pressure and facilitate
healing. Press the desired Marma point for one to two minutes, using medium, steady
pressure.
The fingers play a major role when doing the ancient Ayurvedic therapy of Marma. Each
finger is associated with one of the five elements.
The thumb represents fire.
The index finger is air.
The middle finger is space.
The ring finger is earth.
The pinky represents water.
Become familiar with the power of the elements that you hold in your hands, as well as
methods to balance physical and even emotional pain.
 If you have a sharp, hot headache, donʼt use your thumb (fire) to rub your temples.
Apply air (index), space (middle), or water (pinky) to help balance the heat.
If you have achy, dull pain in your knee, apply light pressure with your thumb to heat
it up and get the stagnation and blood moving.
If insomnia is an issue, apply pressure to the palm of your hand with your ring finger
for grounding.
When feeling dull and lethargic, use the index and middle fingers at the base of your
skull, behind your ears to wake you up.

KAPHA TIME
Kapha dosha could be called the cozy dosha. They love to cuddle, snuggle, and
stay in bed wrapped up in a warm blanket. They nest. Kapha time of day is 6
a.m. to 10 a.m. You may notice if you wake up around 6 a.m. or 6:30 a.m., you
feel wide awake and ready to go, just coming off Vata time. But someone who is
primarily Kapha dosha, or has been ill or depressed, or went to bed late, might
prefer to roll over and try to sleep for a few more hours. Upon waking up at 8
a.m., 9 a.m., or 10 a.m., they will feel groggy or lethargic. Kapha time is that
slow time of day when we should ready ourselves for action and activity. Try
some of these remedies to help you shake off that sleepy feeling and find more
energy.

Food
Eat a light dinner and don’t consume anything except for herbal tea after 6
p.m. or 7 p.m. at the latest. This is supremely important: it will help you fall
asleep earlier and be hungrier in the morning.
Don’t drink alcohol, especially in the evening. Opt for herbal tea instead. Even
Golden Milk might be too heavy. Less dairy is better, so if you are craving
Golden Milk (here), enjoy a nondairy option, such as hemp milk, and even
add a splash of hot water.
Avoid heavy food (fast, fried, fatty, oily, sweet, and dairy) during the day.
These increase the weight of Kapha in the mind and body. Eat less sweet,
salty, and sour foods, and choose more bitter, pungent, and astringent ones.
Think: less pasta, sugar, wheat, dairy, and nuts; more beans, whole grains,
fresh fruit, greens, and seeds.
Try intermittent fasting. Have your last meal of the day by 5 p.m. or 6 p.m.,
then fast for about 15 hours and have your next meal at 8 a.m. or 9 a.m. This
is a great way to detox, allow the digestive system to rest, and use up stored
sources of energy (undigested food). That metabolic rest will help you sleep
more deeply and wake up earlier, refreshed and rejuvenated.
Enjoy coffee, green tea, or black tea in the morning. A bit of caffeine helps to
get Kapha moving: 1 to 3 cups (237 to 710 ml) is fine. Avoid using dairy
cream and sugar, and don’t have caffeine after 2 p.m.

Lifestyle
Wear an unrestrictive nightshirt made of organic cotton. Pastel, light green,
yellow, and orange are best for Kapha sleep. If you feel cold or if you oil your
feet before bed, wear socks.
Get up when the sun rises. Waking naturally without an alarm is the best way
 to reset your sleep cycle. Sleep with a window and shades open just enough to
allow the air and sun to come in. If you live in an area where the sun rises late,
or if you do not have a window that lets light in, purchase a sunrise lamp,
which will slowly illuminate to wake you at sunrise.
Exercise for at least 30 minutes a day. For the greatest benefits, do a mix of
aerobic exercises, stretching, and strength training throughout the week.
Before bed, do a series of stretches and micro-movements, such as ankle and
wrist rotations, seated twists, toe touches, and arm extensions high above your
head with your back slightly arched. Some balance poses, such as tree pose,
and even just standing on one foot help to balance both hemispheres of the
brain before sleep. Hold your poses for at least 10 seconds. If you can’t
balance for 10 seconds, work up to it; use a chair or wall for support until you
can manage without.
Begin your day with breath work. In the morning, a round of ten deep, rapid
inhalations to the belly followed by full exhalations through the nose is
enough to really wake you up. Take just a few minutes for some invigorating
breath work like Bhastrika (here). Caution: Build up slowly and avoid
altogether if you have high blood pressure or cardiac issues or if you are
pregnant.
Stretch to get the blood flowing. Forward bends are great for waking up the
brain. Bend forward, grasp your elbows, and just hang for 10 or 20 seconds.
Rise up slowly and raise your arms over your head and point your fingers
toward the ceiling, shoulders down. Look up. And a few rounds of Sun
Salutations (here) will definitely get the blood and breath moving!

Apothecary
Melatonin taken 1 hour before bed will induce sleep and wear off naturally by
the morning. It’s best to speak to a doctor or Ayurvedic practitioner for a
specific dose, though typical amounts are between 0.05 and 5 milligrams.
Use Bhringaraj oil to relax at bedtime. Perform a massage on the scalp and
feet to help ensure that you fall asleep early and feel rested when you rise
early.

Condition: Sleep Apnea

Sleep apnea means cessation of breathing during sleep. In some cases, the breath
will cease for several seconds, up to thirty times in one hour, leaving the sleeper
gasping for breath and snoring loudly between bouts of no breath at all. This
occurs when the muscles in the throat become lax and there is a partial or
complete occlusion of the airway. It is extremely disruptive for the sufferer, and
it will keep a bed partner from being rested as well.
Good sleep is one of the main indicators of overall health. A person who is
constantly cycling between sleep, wake, breathing, and not breathing will not be
at the top of their game. The lack of sleep may cause digestive issues, fogginess,
day sleeping, and extreme exhaustion. Their entire being suffers because
restorative sleep is not achievable.

TREATING SLEEP APNEA

The number one cause of sleep apnea is obesity. Other causes are smoking and
incessant mouth breathing. There are several home remedies to ease the issue. If
they do not work and you are still suffering after a few months, please see a
physician to look for other underlying causes. These remedies will also work for
snoring.

Food
Eat a Kapha-reducing diet. This means avoiding all dairy, wheat, and sugar—
and I really mean avoid it. Take at least thirty days to see the results and
continue as needed. This alone could cure you. Sustain this diet until you are
at a normal weight for your height and dosha. See here for details.
Use a spice mixture of ginger, turmeric, and black pepper. Mix 1 tablespoon
(15 g) of each in a jar and add it to all of your savory food.
Do not overeat. Your two or three meals a day should be about two handfuls
of food. Stop eating at least 3 hours before bed and enjoy a Cumin-Coriander-
Fennel (CCF) tea (here) or licorice tea (here) to aid digestion.
Avoid coffee, tea, and caffeinated drinks after 12 p.m. You may be tempted to
drink coffee because you are sleepy, but don’t.
Do not drink alcohol. The effects of drinking, especially as the alcohol wears
off, disturb sleep and breathing.

Lifestyle
Get regular exercise every day. If you are overweight, try walking every day
for 15 or 20 minutes, building up to longer walks. Add in strength training;
hand weights are great and convenient. Then add in stretching, like yoga. The
more you move, the more you will want to move! Every little bit counts, so
begin with what you are comfortable with and slowly increase when you feel
ready. The benefits of exercise go way beyond the body. As you move, you
detox the lymphatic system, pushing toxins out and allowing the happy
hormones, such as serotonin and oxytocin, to reach the brain. Runner’s high is
a real thing!
Improve air quality. Keep your bedroom well humidified, using a humidifier if
needed. Open windows to bring in healing oxygen and beneficial bacteria.
Quit smoking, and do not be around anyone who smokes.
Make your body comfortable for sleep. Sleep on your left side: This supports
your organs and may help the flap in the back of the throat stay open. Prop
your head up when you go to sleep, either using extra pillows, or if you have a
bed with an adjustable frame, raising the head up to a comfortable level.
Get new pillows, sheets, and a mattress cover. Hypoallergenic, organic bed
coverings may help you breathe easier and block irritants such as dust mites.
Use only natural cleaning products in your house, including detergents,
cleaners, and dusters.
Practice alternate nostril breathing (here) or boxed breathing (here) to learn
how to breathe deeply through your nose. You may feel that you are clogged
and not getting enough air; stay with it and your nasal passages eventually
will open up.

Digestive Teas
Cumin-Coriander-Fennel (CCF) tea is easy to make and can aid a sluggish digestive system.
Add ½ teaspoon each of cumin, coriander, and fennel seeds to 12 ounces (355 ml) of hot
water. Steep for 10 minutes. Strain and enjoy.
Licorice tea is another simple way to help your digestion. Add ¼ to ½ teaspoon of
licorice to 12 ounces (355 ml) of hot water. Steep for about 5 minutes. Caution: Donʼt take
licorice if you are pregnant.
Apothecary
Before bed, gargle with either warm water or 1 tablespoon (15 ml) of warm
sesame seed oil. This will coat the throat and relieve feelings of dryness.
Mix ¼ teaspoon pippali powder with 1 teaspoon raw, organic honey and lick
off the spoon twice a day (morning and evening are best). Take every day for
as long as needed. Pippali, also known as piper longum, is a fruit powder
related to black pepper. It’s hot and pungent, which helps to burn away toxins,
stimulating digestion, clearing the lungs, and promoting easy breathing. You
can find it online from Ayurvedic stores.
Use nasya oil before bed. Coat the inside of your nostrils with three to five
drops of the oil. Close the nostrils, pinch them, and take a deep sniff, releasing
the nostrils and feeling the oil in the back of the throat. Nasya oil comes
premixed with herbs that open the nasal passages and block toxins. The
nourishing oils coat the tissues of the sinuses to keep them healthy and
prepared to block invasions of allergens and environmental toxins. It’s easy to
find in health food stores or online. You can also use sesame seed oil or ghee
in the same way.

Going Beyond the Usual

There is a study that shows that playing the didgeridoo might cure sleep apnea
(pubmed.ncbi.nlm.nih.gov/16377643). It goes to reason that singing or playing any wind
instrument might help to tone and strengthen the throat, enabling the epiglottis to stay in
place for you to breathe normally without cessation. Itʼs worth a try!
Learn exercises for your tongue, throat, jaw, and facial muscles, such as sticking your
tongue out as far as you can for 5 seconds, sucking your tongue to the roof of your mouth
and holding for 5 seconds, and pushing your tongue against your top teeth for 5 seconds
(do five to ten times each). There are videos online with detailed instructions for sleep
apnea exercises that are beneficial, such as Vik Veerʼs “Throat Exercises for Snoring and
Sleep Apnoea” on YouTube.
If you are a mouth breather, learn techniques such as mouth taping to encourage
breathing through the nose. Use only tape designed for this practice and speak with your
practitioner or doctor about it. Use breathing strips on your nose to keep the nasal passages
open.
Condition: Nightmares
Nightmares occur more frequently in childhood, but adults are visited by them as
well. Dreams, according to Ayurveda, are dosha-specific, which is both
fascinating and helpful. If one of your doshas is extremely out of balance, it may
show up in your dreams or nightmares, giving you a clue where you might need
to focus your attention in creating a healthier lifestyle.

VATA DREAMS
Vata dreams involve flying, running, moving fast, confusion, anxiety, and worry.
In a Vata-type dream, the person may find themselves falling, being chased, or
being attacked without knowing why or where to turn for help. Air, space, and
movement figure prominently. Vata may not remember their dreams when they
wake up, but they usually recall feelings and emotions of being scared and
confused.

PITTA DREAMS
Pitta is often running, fighting, or involved in a great challenge or competition.
Sometimes violent acts, such as combat or street fighting, will take over the
dreams. They usually are trying to figure a way out, and to understand what is
going on. They are frustrated and impatient at not finding a solution or winning.
These dreams can involve fire, intense heat, lightning, and storms. Pittas usually
have vivid recall of details and may wake up disturbed and angry.

KAPHA DREAMS
Kapha dreams are watery and sensual. Streets turn into rivers and oceans swell
up to encompass everything. Kapha may swim to safety, find that they cannot get
out of the water, or drown. Food has a prominent role, specifically sweet foods
such as cakes, cookies, and candy. They may stuff their mouths uncontrollably or
search for food. Kapha will remember the dreams, and bad dreams may leave
them feeling guilty and sad.

Food
For Vata dreams: If you are having confusing, unsettling dreams, eat a handful
of nuts or a small bowl of popcorn with ghee or olive oil before bed. Drink
warm milk or Golden Milk (here) with ghee.
 For Pitta dreams: If you have violent, scary dreams, have some coconut water
or CCF tea (here) before bed. Or try a few ounces of dark chocolate.
For Kapha dreams: Do not eat after 7 p.m. A cup of CCF tea (here) will help
to settle fears in dreams.

Lifestyle
Avoid upsetting tasks in the evening. Leave paying bills, balancing your
checkbook, or having difficult conversations for daytime.
Don’t watch scary or intense movies or TV shows in the evening. Save them
for a rainy Sunday afternoon. Definitely stay away from the news. Watch
comedies, light dramas, or uplifting documentaries. Listening to soothing
music is a good option.
Enjoy comforting, enjoyable books, articles, or podcasts. Have some guided
meditations on hand for sleep and listen in bed.
Keep a journal at your bedside and jot down any thoughts that are swirling in
your mind as you prepare for sleep. If you wake up disturbed in the night, jot
it down and leave it on the page.
Practice alternate nostril (here) or boxed breathing (here) when you get into
bed. It will settle you down, quiet the sympathetic nervous system (the fight-
or-flight reaction), and activate the parasympathetic nervous system, which
relaxes the body and mind.

Apothecary
Take two ashwagandha tablets or drink ¼ teaspoon of the powder in warm
water before bed. This will relax you and promote restful sleep.
Drink valerian root tea 1 hour before bed. Valerian is an ancient plant that has
been used to promote sleep for centuries. If you are taking other sleep aids,
check with your doctor before taking. You can buy leaves or powder. Use
about ½ teaspoon per 12 ounces (355 ml) of water, and steep for 10 minutes.
There are plenty of blends on the market for sleep with valerian, lavender, and
chamomile.
Place a few drops of lavender essential oil on your pillow. The nanoparticles
will enter your nasal passages and your bloodstream to help you drift off and,
hopefully, stay sleeping through the night.
Keep a window open a bit for fresh air to keep you oxygenated and refreshed
 during the night.
Do abhyanga massage (here) before bed, with just enough oil to do long, deep
strokes.
Use Bhringaraj oil on your feet and scalp before going to sleep. This will help
keep you cool and calm.

Winding Down
Whether you struggle to get good sleep or you want to benefit from more restful,
restorative sleep, know that it may take some trial and error to find the right fit
for you. Take your time and create your own personal routine. Getting frustrated
or impatient (Pitta qualities) only adds to the problem.
Try looking at the qualities of Kapha dosha to invite better sleep into your
life. Kapha is sedentary, sensual, caring, and patient. Clean, soft sheets, a warm
comforter, and loose-fitting bedclothes create a sweet sleep space. Fill your
senses with lavender oil on the body or sheets and drink warm milk with ghee,
nutmeg, and turmeric. Take the time for a warm bath and then a slow massage
with vanilla-scented oil.
Try just one or two suggestions at a time, and add more as you find your way
to what works for you. It took years to create your current habits, so be patient
and gentle with yourself as you embark on a new lifestyle. Slow and steady
creates new habits that will benefit you for a lifetime.
Remember that when and what we eat plays such a huge role in how we sleep
and this may be the first time you have thought about how food affects your
sleep. Pay attention to your hunger level so that you manage your meals for
optimal sleep. Pitta might be hungry, so have more hearty foods earlier in the
day. Vata may need to eat smaller, more frequent meals. Eat three meals a day,
and a light dinner at least 3 hours before bed. If you are primarily Kapha dosha,
you might find that two meals are enough, especially in spring and summer.
Many days, especially in summer when agni (digestive fire) is low, I’m not
hungry, so I eat a healthy meal around 10 a.m. or 11 a.m. Sometimes it’s just a
green veggie juice or a fruit smoothie with oat milk, berries, and protein powder.
I have another meal when I’m hungry around 4 p.m. or 5 p.m. This is a great
routine in summer for Kapha or if you are trying to lose weight. Winter
breakfast, or the first meal of the day, is more substantial, such as oatmeal with
flaxseeds and ghee, cornmeal pancakes, or a quinoa bowl with nuts, ghee, and
cooked greens. Play with your meal schedule to find what works best.
As one of the main pillars of Ayurveda, sleep determines overall health and
well-being, mentally and physically. It simply cannot be overestimated how
important it is. My suggestion to you is if you are struggling with other health
issues, try focusing on your sleep first. It’s terribly difficult to feel well and make
good decisions when your sleep is not good.
I’ve gone through several periods in my life when I felt off, slightly
depressed, angry, unfocused, and sad. Stepping back and looking at my daily
routine helped me put things into focus. Almost always, my sleep routine was
off, staying up too late, eating a large meal at dinner, snacking in the evening,
drinking alcohol, or watching or reading news before bed. All of that contributed
to poor sleep, which led to unhappy days. If you make the changes outlined in
this chapter, it will help you improve your sleep, your digestion, your decision-
making, and your mood. And with that, you will start to feel healthier and
happier and be more productive. Just a few good nights can be enough to get you
on the path to feeling better. Try it.
 2

Pain: Mind and Body Relief

Ayurveda says pain has a message: It’s knocking us on the head, or tripping us over, begging us to
listen closely. “Mind over matter” is one age-old belief system that says you can think your way
out of pain. In this chapter, we will talk about different approaches to this: meditation,
mindfulness, and breath work. You’ll practice remedies and methods before you are suffering, and
you’ll learn effective ways to respond when pain arises. By being mindful, you’ll notice when pain
begins as a tiny seed of discomfort. Then you can address it right away, before the pain
establishes roots, spreads, and invades the body.
Doshic Responses to Pain
We all have pain at some time or another. While you may have pain due to an
injury, degeneration of the tissues, aging, or nutritional deficiencies, pain has
something to tell you. Maybe it’s that you are overusing a body part (repetitive
motion); not sleeping well; not eating or hydrating properly; not paying attention
to your body; experiencing shallow breathing; suppressing emotions, needs and
desires, or natural urges. Pain says pay attention.
Pain and pain relief are individual, especially when you look at it through the
lens of the doshas. We each experience pain differently, as some have a higher
tolerance for aches and pains than others. Begin self-care and healing by being
aware of your doshic response to pain. Vata dosha can get very upset and
disoriented by pain and have a hard time articulating what is wrong. Pitta may be
angry and frustrated, trying to work through it on their own without proper rest
and care, causing more damage. Kapha would rather not bother or upset anyone
else, so they often keep illnesses secret. Kapha and Pitta might ignore or brush
off pain until it is deeply rooted and nearly too late for repair.
Pain is always associated with the dosha Vata. Vata, as you recall, is like the
wind. It spreads and is pervasive, mobile, changeable. So, while you may not be
a predominantly Vata person, the pain you feel is caused by excess Vata in
certain areas of the body, behaving in a way that causes discomfort. The drying
attributes of Vata may cause a loss of synovial fluid and lubrication of the joints,
resulting in arthritis or inflammation, hindering the repair of muscles and tissues
and natural detoxification.

Preventing and Managing All Types of Pain

Chronic inflammation is the root cause of many illnesses and pains. Movement
and sleep are equally important so that the body has time to repair itself.
Remember “move it or lose it” holds true in most situations. Movement keeps
the joints lubricated and helps you avoid additional stiffness. Mobility may be
limited, but it is good to try to move either on your own or with a yoga therapist
or physical therapist.

FOOD: EATING TO REDUCE PAIN

Eat an anti-inflammatory diet. Incorporating whole foods into your diet will
leave you feeling fully nourished and satisfied. Your daily intake should look
like a rainbow.
Use more spices in your food, especially turmeric and ginger. Sauté spices in a
bit of oil to activate their healing properties, and add them to your beans,
grains, or greens. It’s said that ½ teaspoon of turmeric a day is ideal to reduce
inflammation in the entire body.
It’s called junk food for a reason. Avoid soda and sugary drinks and foods.
Avoid all fast food, grilled (foods prepared over high, searing heat can have
cancer-causing chemicals like acrylamide) and fried foods, and processed
snacks, including bars, granola, and power drinks.

Think of Your Diet as a Pyramid

At the wide base, you should have fruits, berries, leafy greens, and veggies.

Then go for beans, lentils, black-eyed peas, and hummus.

Include whole grains (e.g., millet, quinoa, brown or basmati rice, oats, and barley) and
pasta.

Add some healthy fats, such as olive oil and ghee.

 Eat nuts, especially walnuts. (I like to call walnuts vegetarian salmon, as they are packed
with omega-3 fatty acids.)

Eat avocados and seeds (e.g., pumpkin, sunflower, hemp, and freshly ground flaxseeds).

In moderation, enjoy oily fish (e.g., herring, sardines, salmon, and cod), tofu and soy
products, cooked mushrooms, eggs, poultry, fresh cheese, and plain whole-fat yogurt.

Have a sweet tooth? Enjoy 1 to 2 ounces (28 to 55 g) of dark chocolate a day (over 70 percent
cacao).

Sip warm or room temperature water throughout the day. Drink white or green tea instead
of coffee, and only have red wine occasionally.

LIFESTYLE: PRIORITIZING SELF-CARE PRACTICES

Get moderate exercise in your daily routine. This could mean a 10- or 20-minute
walk, some stretching, gentle twists, forward bends, micro-movements,
swimming, or working out with light weights. If you’re bed-bound or have
trouble standing or walking, try bed yoga or chair yoga (here), like leg lifts, arm
raises, seated forward bends, and stretching the arms above your head. Seated
twists are great as well. Move however and whatever you are able to.
Meditate for 10 to 30 minutes a day. Use guided meditations for pain relief:
Sit or lie down in a comfortable position, and breathe deeply through your nose.
Listen as you are guided to work with the pain by visualizing, accepting, and
letting go of the outcome.
Go to a doctor or health professional when you need to. Some of us are
inclined to avoid asking for help, but the truth is we may not fully understand
pain and how to treat it. Sometimes we need a professional. Functional medicine
doctors and other alternative and complementary medicine professionals offer
many holistic and other forms of relief. Sometimes it takes a combination of
Western and Eastern medicine to heal.

Tune In to Your Body

A body scan is a great way to concentrate on different parts of your body. Start at your feet
and move your attention up your body, finishing at the top of your head. As you do this,
name each body part as you pass through it, noticing all the areas of your body where you
 donʼt feel pain. Linger in those areas and allow the lack of pain to spread. To expand on this
practice, try my meditation for working with pain here.

Increase hobbies or other activities to get your mind off the pain. If you can,
volunteer with people or animals in need. Giving your time to others is an
incredibly powerful way to lessen your focus on your own problems. Find a
creative release such as painting, journaling, writing to prompts, or listening to
music. Fill your field of awareness with beauty to feed your senses. Flowers,
colorful scarves, music, scents, soft blankets, and clothes create an atmosphere
of healing and happiness.

APOTHECARY: NATURAL PAIN RELIEVERS

Turmeric. If you do not eat turmeric daily, take a supplement. Be sure it’s the
whole turmeric root (not the isolate curcumin); it works better just as nature
created it. Take one or two tablets a day with food and some fat, or use at least ½
to 1 teaspoon a day in your cooking. To release the full potential of turmeric,
sauté it in a high-heat oil like ghee or coconut oil before adding it to your food.
Ginger. Add ginger to your daily diet in any way you prefer: Drink 2 to 3
cups (480 to 720 ml) of ginger tea throughout the day. Make ginger water by
adding a few slices of ginger to a cup of hot water. Use more fresh ginger or
powdered ginger in cooking. One teaspoon a day is a good measure.
Guggulu, boswellia, guduchi, and pippali. Vata-reducing and balancing
supplements may provide pain relief. Find Ayurveda brands for pain relief that
contain these herbs and more. Usually, take one to two tablets a day before food.
For chronic pain, take two tablets once a day, as needed.
Abhyanga body massage. See here for massage instructions. Perform this
massage every day. If you cannot do a full massage, concentrate on the painful
areas and the joints where toxins accumulate.
Mahanarayan oil. Use this for pain relief, especially of the joints. Adding
camphor or eucalyptus oil, like Tiger Balm liniment, enhances its qualities.
Warm the oil under hot water, then apply liberally to the painful areas, using as
deep a massage as possible, in circular motions on the joints and up and down on
long bones.

Condition: Headache
You probably have experienced many types of headaches in your life. Some are
hot and pounding, others dull and throbbing. Hormonal changes, such as
menstruation, can bring on a nauseating headache. Dehydration and not eating
enough create their own forms of headaches.
When one strikes, take a moment to determine what is going on. Are you
hungry or thirsty? Have you been shallow breathing? You can remedy that pretty
fast. Other types of headaches may need deeper inquiry. I list types of headaches
here that are related to specific doshas. Disregard your specific dosha and look at
the quality of the pain itself. It’s speaking to you about something that needs to
be addressed. Follow the guidelines for the pain you are experiencing, which can
be remedied by appeasing a doshic imbalance.

VATA HEADACHES
Stress, exhaustion, anxiety, and worry types of headaches are specifically related
to Vata dosha.

Food
Eat and drink. One of the main causes for a Vata-type headache is not eating
 or drinking. Stay on a three-meal-a-day schedule, setting an alarm to remind
you if necessary. Eat enough at each meal to feel satisfied, about two-thirds
the size of your stomach, which is two handfuls of food.
Drink warm beverages throughout the day.

Lifestyle
Stay warm. Wear layers so you can adjust as needed.
Always wear a scarf and hat in cool weather.

Apothecary
Calamus oil is calming, with a scent similar to cinnamon and a slight
tranquilizing effect. Massage your neck, scalp, and shoulders with it. Always
use a diluted blend and avoid during pregnancy.
Haritaki powder is a dried fruit powder, widely available online. Take ¼ to ½
teaspoon in warm water.
Oil nasal passages with sesame seed oil or nasya oil once or twice a day.
Nasya oil, which is easy to find in health food stores and online, lubricates the
nasal passages and sinuses, blocking environmental toxins and reducing
inflammation. You can put two to three drops in each nostril or put the oil on
your pinky and swish it around the nasal passages to coat thoroughly. Apply
as needed.
Use Marma point therapy: Gently squeeze the outer rims of the ears down to
the lobe, then pull slightly down on the lobe. Do this four to six times. Press
the ear flaps in with the index fingers (as if blocking noise) and hold for 30
seconds.

PITTA HEADACHES
Burning sensation in the temples, sensitivity to light, and sharp head and neck
pain are results of a Pitta headache.

Food
Cool down with coconut water and Pitta-pacifying foods such as cucumbers,
ghee, and cool lime water.
Stay hydrated by sipping room temperature water throughout the day.
Lifestyle
Do several rounds of sheetali breathing (see here).

Apothecary
Massage neck, shoulders, and scalp with coconut oil mixed with a few drops
of sandalwood oil, eucalyptus oil, or rose oil.
Use ghee in the nasal passages.
Apply light pressure to the Marma points at the temples with either the index
or pinky finger, for cooling. Slowly move your fingers in a clockwise
direction for 30 seconds, while taking deep, even breaths through the nose.
Lightly place the index finger to the third eye chakra point between the
eyebrows, apply light pressure, and hold for 30 seconds to a minute. Breathe
deeply through the nose.

KAPHA HEADACHES
Facial pain and sinus headaches are a result of too much Kapha.

Food
Avoid dairy, fast food, fried food, and fatty food.

Lifestyle
Exercise regularly to keep oxygen and blood moving through the body,
dilating blood vessels and cleansing the tissues.
Practice Bhastrika breathing (here) to encourage detoxification through the
release of CO2, which when built up can cause headaches and a variety of
disorders.

Apothecary
Use a neti pot (saline nasal wash) once or twice a day. See here for details.
Make a steam of 4 cups (960 ml) of hot water with three drops each of
eucalyptus oil, lavender oil, and tea tree oil. Cover your head with a towel and
place your face above the bowl at a comfortable distance over the steam.
Breathe deeply through the nose. Do this for 10 minutes, once or twice a day.
Apply light pressure to the Marma points just under each nostril with the
 index fingers, and hold for 30 seconds, breathing deeply though the nose. A
drop or two of the above oils on your fingers is very effective.
Use your index fingers to place light to medium pressure to the Marma points
at the base of the skull where there are indentations, next to the spinal column.
Hold for 30 seconds and release. Breathe deeply to the belly when applying
pressure, relax your body, shoulders down, and exhale fully.
A vigorous head massage will lessen headache pain by increasing circulation.
Look online for the Indian form of head massage, or do it by massaging the
scalp thoroughly with your fingertips, like washing your hair vigorously.
Using the essential oils, mentioned here, on your hands will give an extra
boost to the massage.

Condition: Neck Pain

Pains in the neck and head may be caused by injuries, stress, tension, and
repetitive motion. After an accident, we may be fearful of re-injuring ourselves,
so we hold the area in a protective state. All of this increases stress and tension
physically and mentally. The remedies involve healing from the inside out, fully
engaging all the senses in the release of pain, stiffness, and aches.

FOOD
Stay hydrated by drinking enough room temperature water throughout the day.
Half your body weight in ounces is a good measure. So, if you weigh 150
pounds (68 kg), drink 75 ounces (2.2 L) of water a day.

LIFESTYLE
Use meditation techniques (here) regularly to reduce pain by learning to
recognize where the pain is coming from, why it is appearing, and what
emotions arise.
Practice deep breathing. Inhale through the nose to the belly, to the count of
four. Hold for 4 seconds, then exhale through the nose 4 seconds. Hold at the
end of the exhale for four. Do this five to ten times in a row, whenever needed.
When you feel ready, increase to 6 then 8 seconds. Deep breathing activates
the vagus nerve, alleviating tension and flooding the body with calm.
Do small movements throughout the day to increase blood flow. Notice how
 you hold your phone to your ear and how you sit at the computer or while
reading. Adjust yourself frequently. Look up from your work and gaze off into
the distance once an hour, for at least 30 seconds. Take a minute or two to
look out a window for maximum benefit. Do head circles, gently circling from
left to right, chin to chest, several times a day—not just when it hurts.

APOTHECARY
Massage neck and shoulders with an oil blend made of two to three drops of
eucalyptus, cinnamon, and peppermint oils in 2 to 3 ounces (60 to 90 ml) of a
base oil such as sesame or jojoba. Or use Tiger Balm liniment. Avoid the eyes.

Condition: Joint Pain /Arthritis

One who is primarily Vata dosha often displays dryness in their joints, a lack of
synovial fluid. Kapha and Pitta normally have a good amount, but overuse and
age can damage any dosha’s joints. Pitta is typically quite athletic, which over
the years can cause degeneration in the tissues and joints. Kapha dosha might be
hyper-flexible and notice they are less so as they age. In addition, excess weight,
which many a Kapha struggles with, can increase pressure on the lower back,
knees, hips, ankles, and feet, resulting in pain. The following remedies address
joint aches and pains for all doshas.

APOTHECARY
Dashamula and nirgundi are two widely available Ayurvedic herbal powders
to take for this type of pain. Mix ¼ teaspoon each in 2 to 4 ounces (60 to 120
ml) of warm water and drink before eating. Or look for an Ayurvedic pain
relief blend such as Banyan’s Joint Pain or Lifespan’s Boswellia blend. Take
two to four tablets a day as needed.
Use mahanarayan oil with a few drops of Tiger Balm liniment, applied two to
three times a day directly to the area of pain. Try this after a warm shower or
bath and allow the oil to penetrate deeply, or place a warm cloth over the oiled
area and rest.
Jambeera thailam is excellent for shoulder and joint pain. This specialized oil
is made from lemons and turmeric. Be aware that it will stain your clothes, but
it is amazingly effective. Use a small amount, enough to cover the area with a
 thin sheen of oil, and massage in deeply to the joints. Allow it to dry before
putting on clothes, or wear something that you don’t mind staining yellow.

Condition: Muscle Aches and Strains

We all overdo it once in a while, or maybe under-do it. Muscles that aren’t often
engaged can act up when put into use. Nature presents challenges that create
hazards in the body, such as shoveling the first snowfall or raking the yard in
autumn. Having a year-round exercise routine, involving stretching and weight
training that touches on each muscle group, will keep you limber and prepared
for the bigger jobs. And don’t discount stress and tension! Breathing deeply
when you feel tightness on the mind and body, along with stretching, weights,
and aerobics done a few times a week, every week of the year, is best. But when
you find yourself with a strain or ache, the following remedies will help.

APOTHECARY
Soak in a hot bath with 2 cups (448 g) of Epsom salts and ¼ cup (32 g) of
powdered ginger.
Apply the oils mahanarayan or jambeera for joint pain. Rest for a few days,
using gentle movements to avoid stiffness.

Condition: Lower Back Pain

Most pain is related to Vata dosha. Nowhere else in the body is this more
demonstrated than in the lower back. Vata has a spreading quality, allowing air
and space to invade and spread until we can hardly find the point of origin.
Lower back pain will affect most of us if we live long enough. It may be the
result of overuse and abuse of the area from intense exercise, sitting too much,
heavy lifting, an old mattress, constipation, or age. Additionally, Vata is cold:
Exposure to cold weather; eating cold foods; and obesity, worry, anxiety, and
fear all create stress and strain that can settle in the lower back.
To treat lower back pain efficiently, we need to calm Vata dosha. Keep the
area warm, stay hydrated, stick to a routine of gentle movements, three meals a
day, and 10 p.m. bedtime. Having a daily routine will actually ease your pain.
We get stressed out when we don’t know what is coming up next, where we are
supposed to be, what we are going to do, and when. Write out a schedule and
place it somewhere to see it regularly and you will be more at ease. You won’t
have to guess what to do. It’s there for you as clear as day.

FOOD
Eat a Vata-balancing diet. Avoid cold, dry, and raw food. Your gut needs to
increase agni (digestive fire) to digest those foods, which takes the heat away
from the lower back where you need it for circulation and healing.
Encourage your body to use its natural healing powers by eating food that is
easy to digest, such as soups and stews, white rice, steamed or roasted
veggies, and oily fish such as salmon and mackerel. Use ghee, olive oil, and
avocado oil in your cooking or add them to foods for more lubrication in the
gut and joints. Avoid white sugar.
Sip warm fluids throughout the day. One or two caffeinated drinks a day is
okay, but don’t overdo it. Coffee, black tea, and green tea are dehydrating, so
be sure to have water to balance them out.
Add fresh ginger and turmeric to your diet. Use 1 teaspoon each in your
cooking every day. Or enjoy them as a tea; buy already blended or make your
own (see below).

Teas
Ginger-turmeric tea is widely available, and for good reason! Ginger (Zingiber officinale)
comes from the same flower as cardamom and turmeric. For centuries, ginger has been
used in Asia not just for cooking, but as medicine too. Sore throats, digestive issues, and
skin problems can all be healed with different applications of this root. Itʼs also easy to
grow if you live in a warm climate.
To make the tea, slice or grate a 1-inch (2.5-cm) piece of turmeric and a 1-inch (2.5-cm)
piece of ginger into a small sauce pot. Add 12 to 16 ounces (355 to 475 ml) of water. Bring to
a boil and simmer for about 10 minutes. Strain and drink. To sweeten, add raw honey.

LIFESTYLE
Move your body regularly but not intensely. Swim. Walk or hike on flat
ground. Lift light weights and do more reps. Work up a light sweat, not
profusely perspiring. Don’t push through the pain—pull back if you ache or
feel a sharp pain. Even small movements will help synovial fluid flow into the
achy area, lubricating dry joints and reducing inflammation. Always breathe
through your nose when exercising, increasing nitrogen dioxide in the blood,
which is healing. If you get out of breath, pull back until you can breathe
through the nose again.
Wear loose clothing to encourage blood flow to the area, but dress warmly.
Light layers help to keep the lower back warm. Avoid exposing yourself to
cold air and cold water.
If you have access to a therapy pool or hot tub, soak often. Be sure that you
can easily get in and out of the bath or pool, either on your own or with help.
Remember to hydrate during and after your soak.

Panchakarma
If you are suffering from intense pain and cannot find relief, you may want to find a center
where you can receive Panchakarma (Sanskrit for Five Actions). This 5,000-year-old
treatment protocol uses various procedures to penetrate down to the cellular level to
remove accumulated waste, ridding the body of debilitating toxins, and then slowly
rejuvenating the body to a new level of wellness. Through diet, herbs, oils, steam,
purgatives, enemas, nasal and eye washes, and deep rest, Panchakarma will address the
entire body, allowing it to reset and regain function, elevating you at your absolute best.
It might seem like an indulgence to travel to a center to receive wholesome food, daily
body massages, and encouragement to rest, but I have found this is simply the best way to
address the stressors, environmental toxins, and immune-depleting activities of our daily
lives. Ayurveda says that you cannot fix a machine while it is running. That means we need
to stop, rest, and let someone else feed, oil, and heal us.

Infrared and traditional saunas and steam rooms will help to ease lower back
pain. Again, stay hydrated. Heating pads work well, too.
Don’t sit too long. Get up and move at least once an hour. Do leg lifts, either
seated or holding on to the back of a chair or a table. Forward bends increase
circulation to the lower back (here). Side bends and gentle twists will help,
too. Nothing rigorous—all you need is 5 minutes of micro-movements several
times a day to keep the blood moving.
 Maintain good posture. Walk around for a minute balancing a book on your
head. Do balance poses such as tree pose. Feel your pelvic bones in neutral as
you stand and sit tall, erect but not rigid.

APOTHECARY
Try yogaraj guggulu and dashamula. These Ayurvedic herbs are traditional
recommendations for back pain because they specifically help to balance Vata
dosha and relieve pain. Take one to two tablets of yogaraj guggulu a day,
before food. Dashamula is a combination of ten plant roots. Mix 1 tablespoon
(15 g) in 4 to 6 ounces (120 to 175 ml) of hot water and let it sit for 5 to 10
minutes. Strain and drink. The rhizome Musta is another herb to try as it
promotes healthy blood flow. Take ¼ to ½ teaspoon, two times a day, in 4 to 6
ounces (120 to 175 ml) of hot water. Do not use any of these remedies if
pregnant.
Apply any of the following oils to the area: mahanarayan, ashwagandha bala,
nirgundi, and karpooradi. These amazing oils not only reduce pain but can
actually heal injuries and lessen the progression of arthritis. Warm the oil of
choice by placing the bottle in a glass of hot water or running it under hot
water in the sink. Apply liberally to the area in pain. Do this three or four
times a day, as needed. Keep it up every day even after the pain dissipates, as
the mere act of applying and massaging oil to the skin keeps the tissues well
lubricated and can prevent further injury.
After applying oil, use a heating pad to keep the area warm and allow the oil
to penetrate, for about 10 to 15 minutes. Place a towel or cloth that you won’t
mind getting oily between you and the heating pad.
Guided Meditation for Pain Relief
A relaxed mind and body can accomplish miraculous things, including reducing the amount
of pain you feel. Meditation allows us to release the gripping, the holding, the tensing up that
contribute to pain. Mind/body techniques help to loosen up and let go.
To use this meditation script for pain relief, read it and follow along with each step, closing
your eyes and practicing each technique. Or record yourself, or have another person read it
into a recorder and listen to it, pausing along the way until you feel you have mastered each
step. Another way to integrate the meditation is simply to write it down yourself, copying it
from this book into a journal.
See what resonates with you. Change or add a few things. For example, include a specific
condition you are experiencing, or a time and place where you felt well. Make this healing
meditation yours!
Find a place where you won’t be distracted and sit comfortably. If you are in bed, try to raise
your head with a few pillows so your body knows it’s not time to sleep. Rather, it is time to
meditate or contemplate.
Take a few deep breaths through your nose to the belly. Feel the air enter your nostrils and
move to the back of your throat and down the windpipe, nourishing your body with each
inhale and exhale. Breathe as deeply as possible.
Beginning with your toes, slowly scan your body. Notice how each segment feels. Wiggle,
move, and stretch. There is no need to change anything you are feeling. Accept all in the
moment, creating awareness. Noticing. Being fully present with what is.
Repeat silently to yourself:
I feel my toes. My big toes, I lift my big toes.
I lift my other toes. I notice how they feel.
I feel my foot. The arch, the sole, the heel.
I feel my ankles. Feeling my ankles connect to the calf and the lower leg.
Notice how this feels, and allow your attention to move up to your knees. Pause and repeat
silently: I feel my knees. Go around your knees in your mind. Back and front and sides. Pay
attention, offering gratitude for the work the knees perform, all the way down, connecting to
your toes.
Reflect here and move up the thighs. Pause and repeat silently: I feel my thighs, the fullness,
the length, the femur bones that carry me around. How is this all connected? What do you feel?
Notice?
Moving from the thighs to the pelvis. Shifting a bit to find neutral. Pause and repeat silently: I
feel my hip bones. I see my pelvis, holding me in place.
The pelvis bowl holds us and is most comfortable not too far back or too far forward. Shift in
your seat and find that open space. Pause. Feel. Notice. Accept the feelings. Does movement
improve pain one way or another? Find your space.
Let your attention flow to your lower back. Pause and notice your lower back and buttocks.
Is there discomfort here? Can you find the exact spot? Any place you feel pain, discomfort, or
unease, pause and breathe into that space. Watch your breath and visualize it moving to that
exact spot, expanding, and releasing.
Move around to your belly. Pause and repeat silently: My soft belly. I let go. Feel the expansion
as you breathe into your belly. Place your hands on your stomach and breathe into your
hands, feeling them rise on the inhale and lower on the exhale. Love your belly. Take three
breaths here.
Move to your chest, lungs, and ribs. Allow the breath to rise to this area. Feel the nourishment
of the breath as it fills the torso and rib cage, as it fills the heart. Offering refreshment.
Replenishment. Whole body healing. Pause and repeat silently: I feel my ribs expand on the
inhale. Filling me with life.
Move your attention to your throat. Pause and ask yourself silently: Do I speak my truth? Is
there constriction? Is it open? Hum. Feel the vibration awaken the vocal cords offering full-
body healing as the hum moves up and down, to your toes and back up to your throat.
Hold the space for an opening as you move your attention to your neck, jaw, ears, cheeks,
eyes, forehead. Loosening. Adjusting. Softening. Opening and closing the mouth. Feel your
tongue move across your teeth and gums. Is there a sound you yearn to make out loud? Find
that sound and emote, or allow yourself to be in silence.
Shift your attention to your entire head. Pause and repeat silently: I feel my scalp. Where is
your mind? Allow it to be wherever it is, without pushing thoughts away. Accept. Recognize.
Be present and aware.
Now that you have scanned your entire body, allow your focus to go where you noticed pain.
Pinpoint the pain with laser focus. Don’t shy away. Feel it. Recognize it. Compartmentalize it.
Does it feel hot or cold? Dull or sharp? Pervasive or concentrated?
Spend some time here, applying your senses to the discomfort. Once you feel it’s in your
focus, give it a shape and a color. Visualize the area surrounding the pain. Is it red, blue,
green, yellow? A square, circle, unformed?
Imagine you can breathe directly into the shape you have created. Breathe deeply. Watch the
area expand and contract with each in breath and out breath. Where would you like it to go?
Are you able to move the pain out of the body? Squeeze and contract it until it disintegrates
into fine particles you can blow away.
Visualize the fragments leaving your body. Maybe it will ease up or perhaps cease entirely.
Let it go where it will. Remember you are in control at this moment. You decide how to
handle the pain.
After you have worked with the pain area, allow your attention to flow where there is no pain.
Spend time in those places and feel the absence of sensations. The space. The void.
Remember what this feels like and when you feel the pain return, summon the void, the
dispersed particles, and the space you have created.
Call to mind a time and place when you felt well. Whole. Fully healthy and happy. Where is
that place?
What do you see? What is the weather like? Do you have a favorite food? What does it taste
like? Are you with loved ones, a pet, or alone? What are you wearing? Are you walking or
sitting? Relaxing? Reading? Watching a sunrise or sunset?
Bring this all to the front of your mind and watch yourself in that state of well-being. This is
you. This is who you are and will always be. Rest in that space. Allow your thoughts to come
and go without attempting to stop them or spend too much time on them, just flowing
through the mind as you watch the show play out. Sit in this comfortable space for a few
minutes. Relaxed. Renewed.
Slowly open your eyes and take in the wide world around you. Notice your part in the big
picture. Take this feeling and perspective with you for the rest of your day. Whenever you feel
the return of pain or discomfort, visualize the shape and color, and allow it to move on. See
yourself as a whole, happy, pain-free being.
Practice this meditation as needed and you will begin to see your pain improve.
 3

Respiratory System: Breathing into Perfect

Health
Breath is life. In many languages the word for breath also means wind, soul, or spirit. We simply
cannot live without breathing. We take a deep breath when we enter the world, and we exhale
when we leave. It’s actually quite elegant. While we are alive, how we use our breath can enhance
our health or detract from it. In this chapter, we will learn how to utilize the breath in the most
helpful ways, as well as how to heal when it is compromised.
Ayurveda, Breath, and Respiratory Ailments
“Just take a deep breath” or “Breathe and count to ten.” We hear these sayings
repeatedly when we are sad, crying, angry, or stressed out. It’s natural to coach
people to breathe as well as to soothe ourselves with deep breaths. Filling our
lungs to capacity and slowly exhaling activates the parasympathetic nervous
system, which is the opposite of “fight or flight.” The parasympathetic creates a
sense of calm and well-being, allowing us to relax, focus, and think, rather than
lash out and react thoughtlessly. Think of the breath as a magic vapor that is
available to us anytime. We must remember to use it.
The classical texts of Ayurveda, the Charaka Samhita, don’t dwell too deeply
on respiratory problems, perhaps because the air 5,000 years ago was not as
contaminated as it is now. The text about breathing lyrically reads: “The prana
vayu (air flow) traverses from the navel region through the throat, passes out to
consume the nectar from the air in the atmosphere, and then comes back to
nourish the body.” If only that nectar still existed. Whether we live in a city,
countryside, near the sea, on a mountaintop, or on a farm, chances are
somewhere we will run into air contaminated with man-made or environmental
toxins. If our immune system is compromised or we have become saturated with
toxins, our lungs will suffer.
Ayurveda recognizes four types of respiratory ailments: rhinitis, sinusitis,
breathing problems, and cough. Within each of these categories, the doshas
express themselves differently.
Vata will experience cough, colds, and lung ailments that produce a dry
cough, lack of mucus, chest pain, laryngitis, and intermittent coughing fits.
Pitta may be feverish, with a continuous cough, producing yellowish phlegm
and a deeper infection.
Kapha will have a constant cough, producing a whitish, sticky mucus, with a
runny nose.
Ayurvedic Practices for Good Respiratory Health
As the doshas move across the lungs, Vata brings dryness, Pitta ignites
inflammation, and Kapha saturates with phlegm. Food, supplements, and breath
work mitigate the excess dosha to help the lungs open for easy airflow, without
obstruction. To heal most effectively, avoid the cause of the irritation, nourish
the tissues, and take preventative care.

FOOD: BREATHE EASY, EAT WHOLESOME

Eat omega-3 fatty acids and antioxidants. A diet that is rich in fish, nuts, seeds,
and colorful fruits and vegetables is great for your respiratory system. Ayurveda
also encourages us to eat whole foods, based on the season and any doshic
imbalance you may have. Eat all the colors of the rainbow, for that season.
Whatever the season and your doshic imbalance may be, white sugar, saturated
fats, trans fats, and processed foods create a host of symptoms; avoid them at all
times, especially if you are having sinus or breathing problems.
Eat seasonally. Food that is available in season will protect you from many
ailments. Pay attention to what is traditionally available either at your local
farmers’ market or in your own garden, and begin to cultivate knowledge of
seasonal eating.
Consume warm food when it’s cold and room temperature/cool food when it’s
hot. It can really be that simple! Avoid iced-cold drinks on a snowy day. Choose
chilled tea over hot cocoa in summer. Ayurveda suggests staying away from very
cold as it puts out our digestive fires, but a cool drink on a hot day can be very
soothing. Just don’t go crazy with the ice! Eating and drinking with the season,
rather than against it, allows the body to maintain its natural, seasonal
microbiome, which builds immunity, strengthens the tissues, and promotes good
digestive health, feeding the mind and spirit as well.

LIFESTYLE: PROTECT AND NOURISH THE RESPIRATORY SYSTEM

Practice breath work. Getting in the habit of doing breath work before you are
sick boosts lung capacity and builds immunity. Any deep breath work like
alternate nostril breathing, boxed breathing, or sheetali (see here, here, and here)
will help to keep the lungs clear, allowing you to pull air deep into the pockets of
the lungs, and fully expel the breath, ridding the body of toxins. (If you are sick,
do what you can, but don’t overdo it. Allow yourself time to rest, but keep
breathing in gently, out of the deepest recesses of the lungs.)
Make wise purchases to benefit your health. Many conventional detergents
leave a layer of chemicals on your clothes to repel stains and dirt, and prevent
wrinkling. You really don’t want those chemicals next to your skin all day or in
your sheets and towels. Wear clean, organic fibers and wash clothes in natural
detergents, such as soap nuts or one of the many natural products on the market.
Do not use traditional fabric softeners. They are extremely toxic and leave a
chemical residue on your clothes, sheets, and towels. Use natural, plant-based
dryer sheets or balls or other natural products. Read the ingredients and if it is
not plant-based, don’t use it.
Avoid adding chemicals to your home. This includes room and furniture
sprays and other chemical-laden products that mask odors, including plug-ins
and diffusers. These are major irritants to the lungs of not only you, but your pets
as well. They contain known cancer-causing chemicals.

If you live in a polluted area, wear a mask like a KN-95 or N-95 when
outdoors. We’ve all become accustomed to these masks during COVID-19, but
people in places such as Delhi, Bombay, and Hong Kong have been wearing
masks outdoors for years as their air quality has deteriorated. They are effective
for prevention.
Wear clothing appropriate to the climate. Wearing a scarf anytime it’s windy
or there is a touch of a chill in the air can make you less vulnerable to getting
sick. Wear layers that trap warmth against your body, which can also be easily
discarded when the temperature changes. Yes, it’s true that germs cause disease,
but our body can weaken when it needs to rev up its energy for basics like
staying warm, when that energy can be used toward other important immune
functions like metabolizing food and detoxification.

APOTHECARY: BREATHE EASY BEFORE YOU HAVE AN ISSUE

Quercetin. There are so many reasons to take quercetin regularly. It is great for
allergies (here). Studies show that it may suppress cancer growth and protect
against degenerative brain disorders like dementia and Alzheimer’s. To sing
quercetin’s praises even more, recent research shows that this plant pigment
flavonoid may even help prevent COVID-19 and other coronaviruses. Experts
say that quercetin lowers blood pressure, increases longevity, and controls blood
sugar.
Sesame seed oil. Gargle with it every day. After you brush your teeth, take a
tablespoon of sesame seed oil and gargle for about 20 to 30 seconds and spit into
a trash can. This is called kavala in Sanskrit.
Closely related to this practice is gandusha, or oil pulling, which is another
beneficial daily practice. For gandusha, take 1 tablespoon (15 ml) of sesame seed
or coconut oil in the mouth and slowly swish, hold for 15 minutes, and spit into a
trash can. Both practices are antibacterial and antifungal and create a protective
barrier from toxins in the mouth. Gandusha and kavala can protect from bacterial
invaders in the body and reduce inflammation.
Condition: Cough, Colds, Sore Throat, Non-
Asthmatic Breathing Problems
Environmental conditions, infections, and even overuse of the voice from talking
too much, singing, or shouting can cause irritation of the throat, resulting in a
cough, a scratchy throat, or breathing difficulties. Beyond rest and recuperation,
think about warm, soothing food and drink to heal and reduce symptoms. If we
think back to what our grandmothers or a wise elder would advise, it’s usually
the way to go: hot water with lemon and honey; ginger tea; chicken soup or a
version thereof; and Vicks VapoRub.
There are Ayurvedic versions for these, including the tried-and-true honey,
ginger, lemon concoctions, and eucalyptus oils.
In terms of prevention, always wear a scarf around the throat when the
weather cools down. I even wear one around the house. Keep a thermos of warm
water with you when you are outside your home so that you can sip and stay
hydrated throughout the day. Take a break from talking so much and try listening
more. It is better for your throat, and you will probably learn something new. Try
to avoid smoke-filled areas. Seek fresh air as often as you can.

FOOD
As with most things in Ayurveda, healing begins in the gut. All doshas should
avoid excessive dairy and lean toward bitter, heating, and astringent foods
such as bitter leafy greens, cilantro, parsley, lemons, limes, raw honey, and
ginger.
Avoid ice, cold, and raw food. Eat soups, stews, rice, or quinoa bowls with
greens and protein.

Soothing Teas
Ginger, tulsi, or turmeric tea (with raw honey and lemon) will soothe the throat and reduce
the inflammatory response for all three doshas. Sip as a hot tea throughout the day or buy
throat lozenges made from these products.
 Drink licorice tea if you have a lot of mucus and coughing. A hot cup of licorice tea can
help soothe a hard cough and open up your breathing. Use ¼ to ½ teaspoon licorice
powder in 10 to 12 ounces (285 to 355 ml) hot water. Sip 1 to 2 cups a day. Do not use if you
are pregnant.
Green tea contains many beneficial nutrients, including a natural histamine that
counters allergies. Enjoy 1 or 2 cups a day to help you through allergy season. Be aware,
though, that tea is dehydrating so be sure to have a glass of water after your tea.

LIFESTYLE
Do not smoke, vape, or be around people who are smoking.
Do yoga poses that open the chest, ribs, and lungs such as cobra, bridge,
camel, and chest openers, such as lying on a bolster.
Breathe in fresh air as much as possible. If you are sick in bed, keep a window
open to allow fresh, clean air to circulate, or use a HEPA (high-efficiency
particulate air) filter to purify the air.

APOTHECARY
Sitopaladi is an herb blend used for an unproductive cough, or a cough with
white or yellow phlegm. It’s a tasty mixture of sugar, cinnamon, cardamom,
pippali, and bamboo sap, and it is one of the most popular Ayurvedic
remedies. It is widely available online and in Indian food stores. Take in
powder form, 1 to 2 tablespoons (5 to 10 ml) either mixed into a paste with a
bit of hot water and licked off a spoon, or made into a tea with 10 to 12 ounces
(285 to 355 ml) of hot water. Take it once or twice a day. There are no
contraindications.
◁ Breathe Free Soup
This recipe combines herbs and spices to clarify the lungs and open the airways. It’s perfect
for seasonal allergy time and for treating coughs and colds.
Makes 4 servings
½ red onion, chopped
3 cloves garlic, minced
1 tablespoon (15 ml) extra-virgin olive oil or ghee
1–2 tablespoons (7–13 g) chopped fresh ginger
2 dried red chiles (optional)
1 teaspoon red pepper flakes
1 teaspoon ajwain
1 teaspoon ground turmeric
1 teaspoon sea salt
1 teaspoon black pepper
½ teaspoon ground cardamom
Pinch of ground cloves
6 cups (1.4 L) veggie stock or water
1 carrot, diced
1 stalk celery, chopped
 1 (6-inch or 15-cm) daikon radish, chopped
1–2 teaspoons (5–10 ml) hot sauce (If you are Pitta dosha, go for less)
2 tablespoons (28 ml) tamari
Juice of 1 lime
1 cup (235 ml) canned, full-fat coconut milk
Sauté the onion and garlic in olive oil or ghee in a large soup pot over medium heat for 3
minutes, until softened. Be careful not to burn the garlic. Stir in the spices and cook for 30
seconds, or until aromatic.
Add the stock and stir in the veggies and hot sauce. Bring to a boil, then reduce the heat and
simmer for 20 minutes.
Stir in the coconut milk and simmer for 5 minutes. Blend in the pot with an immersion
blender if you want a smooth soup, or let it cool a bit and carefully add to a blender. Add
tamari and lime juice to taste before serving. Enjoy the soup in a bowl or sip it from a mug.

NOTES
Play around with the amount of spices to find the best flavor and healing elixir for you.
Don’t be afraid to try new herbs and spices in various combinations as they are all
medicinal.
If you’re not feeling well and soup feels like too much heat, add more water or broth to thin
it out for more of an elixir.

The ingredients in talisadi are the same as those in sitopaladi, with the
addition of ginger, pepper, and talisa. Use this formula if you have a wet
cough to break up mucus. Talisadi aids upset stomachs, fever, diarrhea, or
indigestion. Take 1 to 2 tablespoons (15 to 30 g) as a paste or in a tea, once or
twice a day.
If you have a sore throat, gargle two to three times a day with warm water, ½
teaspoon salt, and ½ teaspoon turmeric powder. Additionally, gargle with
coconut oil or sesame oil. Take 1 tablespoon (15 ml), gargle three or four
times, and spit the oil into a trash can to avoid clogging pipes.
Rub the chest with a balm containing eucalyptus, camphor, clove, and
menthol. Banyan Botanicals makes an effective product called Breathe Free
with these and other supporting herbs, which you can apply to the chest, back,
and under the nose. You may also mix those essential oils, just two to three
drops each, with 2 ounces (60 ml) of a carrier oil like sesame or jojoba and
apply as directed.
Rest in a warm bath of Epsom salts and a few drops of lung-clearing essential
oils, such as eucalyptus or peppermint. Place a warm washcloth over your
chest while in the bath. If you don’t have a bathtub, put ten drops of
eucalyptus oil around the edges of your shower and take a hot shower.
Always dress appropriately and wear a neck scarf if it is cool or windy
outside. Wear layers to adjust your body temperature to the cold, and it’s
better to stay bundled up if you are suffering from a lung ailment.

Ajwain
Also known as carom seeds, ajwain is considered antiseptic. It is a great remedy for
stomach ailments, digestive problems, colds, and headache. Soak 1 tablespoon (15 g) in 12
ounces (355 ml) of hot water for 30 minutes (or overnight), strain, and drink.
 Essential Oil Steam
To break up mucus and help the lungs heal, try an essential oil steam: Add three drops
each of lavender, eucalyptus, and tea tree oil to a large bowl of steaming hot water. Drape a
towel over your head, find a comfortable distance from the bowl, close your eyes, and
inhale and exhale deeply for five to ten breaths. Do this two to three times a day. These oils
will help to open the passageways of the bronchial tubes, reduce inflammation, and kill
bacterial infections.
Condition: Sinusitis
Sinusitis symptoms include facial pain, stuffed and inflamed nasal passages,
headache, and pain in the neck and jaw.
Follow all the guidelines for a cough, cold, and sore throat with these
additional tips:
Use a neti pot (here) solution of ¼ teaspoon salt and a pinch of baking soda.
Rinse your nasal passages once or twice a day.
Consider adding Neti Wash from Himalayan Chandra to your neti pot water. It
contains eucalyptus, peppermint, and menthol. They also have a wash with
zinc that may be useful.
Place a very warm washcloth with a drop or two of eucalyptus or peppermint
essential oil on your face. Press deeply into your sinus areas, avoiding the
eyes.
If the problem persists for more than five days, you may need medical
intervention and antibiotics. Continue the above protocols even if you need to
take antibiotics, Just add in a probiotic. Take one probiotic capsule a day while
on the antibiotic and continue for thirty days.
Condition: Rhinitis
Rhinitis is a disorder of too much water, exacerbated by toxins. The condition
differs from sinusitis as the inflamed tissues are in the mucus membranes of the
nose (as opposed to the sinuses). If you are suffering from rhinitis, you may have
a runny nose, a scratchy or itchy throat, and watery eyes. This reaction is often
caused by environmental toxins such as perfumes, mold, mildew, dust, smoke,
animal dander, and even waste from insects and rodents.
When you have a general feeling of aches or pains, or sinus, nasal, or throat
issues, and they have no pathological roots, it is a clear indication that something
is wrong in the environment. When I work with clients who feel unwell much of
the time, I ask them to search their home for the root cause. If you are feeling
attacked with symptoms, see if there are any obvious causes in your
environment. If you have recently moved to a new home, check for mold. If you
live in a cluttered space, clean it up and throw out items damaged by water or
infestation. Remove all possible toxins from your environment.
If gone untreated, rhinitis may lead to nasal polyps and even asthma. Rid
yourself of these symptoms by following all the protocols for respiratory health
(here) and don’t close the door on a cluttered space or push dust under the rug or
bed. We must have a clean home, free of toxins, to maintain our health. A lotus
may be able to grow in the mud, but we can’t function well in a house filled with
clutter, chemicals, and hidden waste. Clean up as best you can.

Try Quercetin for Rhinitis

Rhinitis is a histamine response to allergens. An antihistamine supplement, like quercetin,
helps to heal allergic reactions through antioxidant and anti-inflammatory actions. Many
studies indicate this plant supplement may prevent certain cancers, heart disease, and
inflammatory issues. For more on quercetin, see here.

To treat rhinitis: Take two capsules once a day with food until your symptoms cease.

To treat acute cases: Take two tablets twice a day, for seven days. Do not take if you are
pregnant, are breastfeeding, or have kidney issues.
When and How to Use a Neti Pot
A neti pot is a form of nasal irrigation and helps to remove excess mucus, debris, allergens,
and toxins from the nasal passages. It reduces inflammation and irritation, and helps to
detoxify the entire body. The nose is our first line of defense to the environment, so when we
clean it out and oil the tissues, we are providing a clean canvas to catch toxins and prevent
them from entering the body and causing disturbances. Many people use their neti pots for
seasonal allergies, or when they have been in a polluted atmosphere.
Neti pots are widely available online, in health food and grocery stores, and at pharmacies.
Choose one that is ceramic for home and one made of unbreakable material, such as
recycled plastic, for travel to use after being on an airplane or in a polluted city.
Neti pot
Boiling water to fill the pot, cooled to warm
Pharmaceutical-grade salt made for neti pots (Or use a salt that is not iodized.)
Tissues
Towel
Nasya oil, sesame oil, or ghee
Fill the pot with boiled water that has cooled. Stir in ¼ teaspoon of neti pot salt. DO NOT use
iodized salt in your neti pot.
Lean over a sink and tilt your head to the side, with your ear over your shoulder and chin
slightly tucked. Place the tip of the pot in your upper nostril and begin to slowly pour the
water into your nasal passage. Breathe evenly though your mouth. The water should pour out
the lower nostril into the sink.
Continue until the pot is empty. If you feel water in your ear or throat, adjust your head and
the tilt of your chin until the water is just running out of your nose.
Have a tissue handy and blow gently to clear excess water. Refill the pot with your saltwater
mixture. Tilt your head to the other side and repeat.
When you are done, gently blow your nose. Bend at the waist and lean forward, letting your
head hang for a few seconds.
To assist with draining your nose, you can do windmills by touching your left toes with your
right hand and reaching up toward the ceiling with the left arm. Turn your head to the side to
look at the upturned arm. Repeat on the opposite side. Hold on each side for about 10
seconds.
Wait at least one hour for the nasal passages to dry, then apply nasya oil, sesame seed oil, or
ghee. Just place a few drops on your pinky and swirl around the inside of your nose, coating
the tissues and gently coating the sinuses.
If you live in a dry climate, skip the neti pot and just use nasya oil several times a day as
needed. Take nasya oil with you when you travel, as hotels and airplanes are drying.
FOOD
If you are experiencing a runny nose and watery eyes, avoid all dairy and
heavy, wet, cold food. That means no yogurt, cheese, milk, butter, or fast or
fried food. Avoid white sugar. Notice how you feel after eating wheat, such as
pasta or bread. If you see an increase in symptoms, avoid it.
Follow a Kapha-reducing plan of less dairy, sugar, and wheat. Add in some
spicy foods to heat up the excess mucus, such as green chiles, a dash of
cayenne pepper, and premixed hot curry powder. Add these to rice, soups,
stews, and veggies.
Eat leafy greens and vegetables, especially bitter ones, such as dandelion
greens, mustard greens, radicchio, daikon radish, cilantro, and parsley.
Make licorice or green tea (here) to sip throughout the day. (Avoid licorice if
you are pregnant.)

LIFESTYLE
Clean up your house. Remove anything that might be an allergen, such as
perfumes or scented cleaners, sprays, dishwashing liquid, and detergents.
 Even soap and shampoo may be what is causing you trouble.
Use an air filter to purify the air.
If you have a pet, notice if your eyes get watery or your nose runs while the
pet is around. If so, you may need to keep the pet off your furniture and the
bed and vacuum regularly. Homeopathic pet dander remedies are effective as
well. (I would never tell you to get rid of your pet!)
Open doors and windows unless it is high pollen season. Allowing fresh air to
circulate will bring in more oxygen, enabling our bodies to better battle the
toxins.
On hot, humid days, run your air conditioner at 74°F (23°C) or less to keep
the air pure and less humid. On rainy or humid days, use a dehumidifier to dry
out the air. Less moist air is better for your health in this situation.
Wash all towels, sheets, blankets, and clothes in nontoxic detergents. If your
fabrics are contaminated with dander or mildew or are otherwise stained, try a
wash with borax powder. If that does not work, buy new ones, beginning with
one set of organic sheets or a new towel. Slowly replace your linens and
clothes until you are allergen-free.

APOTHECARY
Use a neti pot with saline water and a pinch of turmeric. This will reduce the
inflamed tissues in the nose. If your nose is too stuffed, try pouring the water
in anyway and allow it to run out the same nostril. The turmeric/salt mix will
still have some effect.
Do the essential oil steam (here) with three drops each of lavender, eucalyptus,
and tea tree oil in a large bowl of steaming hot water. Drape a towel over your
head, find a comfortable distance from the bowl, close your eyes, and inhale
and exhale deeply for five to ten breaths. Do this two to three times a day.
Gargle with warm water with ½ teaspoon of salt and ½ teaspoon of turmeric,
three to four times a day.
Condition: Seasonal Conditions and Allergies
Each season brings on its own set of issues. Winter brings dry noses and throats,
while spring and summer bring runny eyes, sneezing, congestion, and excess
mucus. Ayurveda recommends we practice the opposite attributes of the season.
When it’s cold and damp outside, eat warm and dry food. When it’s hot and dry
out, eat cool and moist food. Hot and humid? Go for cool and dry. In variable
climates, stick to simple, seasonal foods that are easy to digest. All of this will
combat seasonal allergies and conditions as they arise.

FOOD
Fall and winter are considered dry and cold. This brings on constipation as
well as dry sinuses and scratchy, sore throats.
To remedy: Concentrate on foods that are warm, hearty, and heavy. Think
stews, soups, and some meat. Organic dairy, such as plain yogurt, butter,
cream, and milk (goat or cow), is more effectively digested in winter, as our
digestive fires are higher and easily break down these heavier foods. Whole
grains and complex carbohydrates such as brown rice, oatmeal, potatoes,
beans, peas, and lentils are included in these heavier foods and prevent winter
ailments such as cough and cold by feeding the gut what it needs.
Springtime is considered cool, damp, and variable. Greens and flowers bloom,
rains fall, roots shoot up, and plant and tree pollen fill the air. These
environmental changes cause some people to suffer from allergies. Watery
eyes, excess mucus in the nose, phlegm in the lungs, and even hives and
rashes from undetermined causes are just some common allergic reactions.
To remedy: Nature offers so many remedies in spring. Look for spring growth
of asparagus, ramps, green beans, radishes, spinach, leafy greens, rhubarb,
peas, and artichokes. All of these foods are nature’s remedies to detox from
heavy winter intake. Cilantro and parsley help to detox the heaviness of winter
foods. Raw honey will scrape out excess water and dampness and provide
nutrients that will please the gut. It’s important to use only raw honey as
pasteurized honey is heated to such high levels that it kills off the propolis,
nutrients, minerals, and enzymes that make honey such an amazing superfood.
Certain fruits, such as apples and pears, help to dry up mucus as well.
 Summer is hot, and it’s humid or dry. Excessive heat and sun cause sunstroke,
dehydration, sunburn, headaches, and fatigue.
To remedy: Watermelon, honeydew, and cantaloupe will hydrate the tissues
just as efficiently as drinking a glass of water. Other hydrating, watery foods
include coconuts, zucchinis, peaches, mangoes, and plums. Reduce caffeine,
which increases blood flow to the skin, creating heat. Ghee is cooling and
sweet, which is the perfect antidote to the heat. Adding freshly ground chia or
flaxseeds to soups, smoothies, or cereals will quench thirst as they are
gelatinous and provide moisture.

Nasya Oil
The dry season irritates the mucosal lining of the nose, and the nose is our first line of
defense against allergies and respiratory issues. Itʼs important to keep those tissues
lubricated to help the immune system ward off bacteria.
Apply nasya oil regularly to keep the nose primed and ready to block invaders. Nasya oil
comes with a dropper to apply the oil. Just place three to five drops directly into the nose
and squeeze the nostrils together while taking a quick nasal inhale to absorb and disperse
the oil. You may also put some drops on your pinky and swirl the oil in the nostrils. Use the
oil any time you feel you need it.

LIFESTYLE
Fall and Winter. Warm, fall days lead to cool nights, so wear layers. Always
wear a scarf to protect your throat from wind and cold.
In the chill of winter, indoor spaces may be overheated. Use a humidifier in
your home if it’s dry. This will help keep nasal passages and your throat
lubricated, which allows more efficient protection from toxins.
Spring. Spring brings heavy rains, which lead to warm, humid evenings and
cool mornings. Whenever the weather is changing throughout the day, having
light layers, like a scarf, is important. Always protect the neck and throat.
On high pollen days consider wearing a mask outdoors. Inside, keep air
circulating with fans or use your heat/air system on circulation mode or an air-
purifying filtration system. If you live in a high pollen area, it’s best to keep
the windows closed, but after a clearing rain, open them wide for the fresh air.
Spring is an ideal time to use a neti pot (see here). Use the pot once in the
morning with a saline wash. Allow the nostrils to dry fully for one hour, then
apply nasya oil, ghee, or sesame seed oil to the tissues inside the nasal
passages.
Summer. Allergens cause havoc in summer because we tend to spend more
time outside. Grass, trees, ragweed, moldy leaves, and freshly cut grass all
cause allergic reactions in some people. When you are outdoors, consider
wearing a mask covering your mouth and nose.
Hot, warm air traps the allergens in the atmosphere and even in your house,
where mold, mildew, and dust mites proliferate. To prevent indoor allergens,
keep the humidity low, between 30 to 50 percent, by running a dehumidifier.
Run the air conditioner and keep the windows closed. Vacuum often and use a
filtration machine. Keep dust at bay by using unscented microfiber dusters.
 Be Free of Allergies Smoothie
This smoothie is packed with flavonoids, phytonutrients, and vitamin C. The bee pollen and
raw honey provide enzymes, propolis, vitamins, and minerals. It packs a punch to help your
system get rid of spring and summer allergens and irritations. Drink this if you are affected by
seasonal allergies, or as a boost to the immune system. Take on an empty stomach and
don’t eat again until you feel hungry. If you leave the peel on the orange, it adds extra allergy-
busting flavonoids and an exciting bitter bite to the drink! If it is your first time using bee
pollen, use ½ teaspoon for the first week, then gradually add more.
Makes 2 servings
1½ cups (355 ml) boxed (not canned) shelf-stable coconut milk or any nondairy milk
½ cup (120 ml) warm water, plus more if needed
1 tablespoon (20 g) raw, organic honey (local if possible)
½–1 tablespoon (8–15 g) bee pollen
1 tablespoon (15 ml) flaxseed oil
1 unpeeled apple, cored and chopped
1 orange, chopped or sliced
½ cup (75 g) fresh or frozen blueberries
1-inch (2.5 cm) fresh ginger, peeled
1 teaspoon turmeric powder
1 cup (30 g) fresh spinach
Add the coconut milk, water, honey, bee pollen, and oil to a blender, then add the fruit, ginger,
turmeric, and spinach. Whir it up until liquefied. Add more warm water if needed. Drink right
away or, if you need to store it in the fridge, pour into an airtight glass jar. It will be good for
24 hours. Bring back to room temp or add hot water to warm it up if cold, before drinking.

APOTHECARY
The allergy regimen I most often prescribe to my clients is a mix of Western
and Eastern medicine. It seems to work well for all doshas in all seasons. If
you are having allergic reactions, try this:
» Take quercetin. This flavonoid acts as an antioxidant with amazing
 powers to combat inflammation and allergy symptoms. It is found in
grapes, cherries, berries, apples, onions, and even green tea, coffee, and
red wine. Taking it as a supplement offers the boost needed during
allergy season. I usually suggest two capsules once or twice a day (500 to
1,000 mg a day). You may take the same amount during the rest of the
year for all the other benefits it offers. Taking quercetin with vitamin C
boosts the benefits, and many brands contain both. There are no negative
side effects or contraindications.
» In my personal experience, quercetin doesn’t just block allergy
symptoms, it heals, allowing you to use the supplement for three to six
months (if you just want to take for allergy relief), and that’s it! It adjusts
the body to stop reacting to allergens. Most of my clients report a
cessation of symptoms. If your allergies do return, take the capsules for a
few weeks during the highest irritation periods to boost the system and
prevent further irritation.
» Try Pollen Protect from Banyan Botanicals. This Ayurvedic remedy is a
formulation of ten key herbs for suppressing the allergic response,
reducing inflammation and mucus. I haven’t found a better Ayurvedic
product. At the onset of the season, take two tablets twice a day after
food. During acute phases, take three tablets three times a day. Always
take it with about 10 ounces (285 ml) of water. If you are nursing, consult
a practitioner before taking. Pollen Protect and quercetin plus vitamin C
can be taken together.
I do not recommend using antihistamines. Antihistamines or antihistamine
sprays dry out the system and do not address the root cause of the allergens.
Drying the mucosal lining will stop sneezing and nose blowing, but ultimately
leads to far more damage as your natural ability to block toxins is removed.
We need to have moist, lubricated nasal passages. Using oil and other
supplements and following these steps will soothe the nasal passages rather
than irritating and drying them with conventional formulas.
 4

Digestion: Mouth, Gut, Assimilation, and

Elimination
Food nourishes our mind, body, and spirit—that is brain, physical body, and your mood. In
Ayurveda, fire—or agni—is one of the elements that makes up the doshas. When we talk about
digestion, it is the fire in the belly that metabolizes our food, thoughts, desires, needs, and wants,
creating a link between what we eat, how we feel, and what we think. The methods discussed here
keep agni at optimal levels.
Ayurveda and Good Digestive Health
Modern science has identified serotonin, oxytocin, and dopamine as our happy
hormones. They are produced in the gut and affect the brain. The vagus nerve
makes the actual physical connection between the gut and the brain. It is a
tentacle-like nerve that begins at the brain stem, branches out, and winds through
the torso to the base of the spine, hugging our organs along the way. It is one of
twelve cranial nerves whose effect on us is so vast that it has been called the
body’s information highway.
Nutritional psychiatry is taking a deep look at how food affects the hormones
we secrete, and our mental and physical health. The vagus nerve stimulates the
parasympathetic nervous system, which, unlike the sympathetic nervous system
(which controls our fight-or-flight response), makes us feel safe, calm, and well.
The vagus nerve helps us to rest and digest. When healthy, it signals the
digestive tract and muscles in our stomach to push food through, by contracting
and moving it to the small intestine. What we eat directly affects our mood,
emotions, and brain. When you don’t eat well, you and the digestive tract are
unhappy.
In Ayurveda, the gut-brain connection is fueled by a healthy agni (fire) and
the strength of the vagus nerve. Agni must be stoked and primed to be most
effective. Studies have established that conditions such as anxiety, depression,
and other emotional disorders are directly related to food choices. We know this
is true for physical diseases, such as diabetes, heart disease, and some cancers.
Now, the link is being made between what you eat, when you eat it, and how you
feel.
Digestion is paramount to good health. Food, thoughts, images, sensations,
and feelings all need to be digested properly for us to be healthy. The quality of
each of these is what makes up our entire being. If we are constantly eating fast
food, watching violent movies, or living in a cluttered, dank, dark environment,
that will all be reflected in our physical and mental health.
With that in mind, consuming whole food in a space that is pleasing is the
ultimate healthy eating practice. Sit down, be mindful and grateful, and pay
attention to each bite. Vata can forget to eat or rush through meals. Pitta gets so
hungry that they can wolf down a meal in minutes. Kapha loves to linger and
may end up eating too much. Try to find your own balance. An enjoyable meal is
more likely to be digested more efficiently.

FOOD
Eat a variety of healthy, seasonal foods. Our guts adjust by constantly sorting
through good and bad bacteria, feeding most happily on the naturally
occurring flora and fauna of the season. This feeds the gut microbiome as it
shifts with the time of year. These good bacteria in the gut help break down
food into useful components that keep the lining of the stomach and intestines
healthy, supporting the process that creates a healthy mind and body. Boost
the microbiome by choosing both prebiotic and probiotic foods, which benefit
mental as well as physical health.
Take care of your digestive system. There are many more probiotic and
prebiotic foods to choose from, so investigate and incorporate. But eating well
is only half of it. You must be able to absorb the nutrients deep into the
tissues, bones, and blood. We love to say, “You aren’t what you eat. You are
what you absorb, digest, and assimilate.” As you metabolize the nutrients,
toxins move out of the body through bowel movements, urine, sweat, and
menstrual blood. Food assimilated and waste eliminated.
Healthy digestion depends on all the links of the system working together.
Prevent health problems and keep your body strong by choosing organic,
fresh, seasonal, and varied foods. Use good oils. Eat high-fiber, low-sugar
foods. Enjoy easy-to-digest proteins, nuts and seeds, fresh fruits, greens, and
vegetables. If you eat meat, choose organic, humanely raised. And if you eat
fish, choose wild caught (never farmed as it’s less nutritious, and, frankly,
horrible for the fish).
Avoid all processed foods. These contain chemicals and preservatives, food
coloring, and a variety of harmful additives. A good rule to follow is if the
food is packaged and has more than seven ingredients, put it back on the shelf.
If you consistently eat with these guidelines in place, you’ll avoid many issues
that affect the gastrointestinal system. Your bowel movements will be well
formed and consistent. Stomachaches will resolve themselves, heartburn will
disappear, and your weight will stabilize.
 Probiotic and Prebiotic Foods
All the following will bolster your digestion by feeding the gut microbiome exactly what it
needs to function at the highest level. If you do not already eat these foods, introduce them
slowly into your diet and see how you feel. Increase your intake until they are a regular part
of your everyday routine.

Probiotic Foods
Unsweetened, full-fat yogurt and kefir from grass-fed cows or goats
Fermented vegetables, such as sauerkraut or kimchi
Tempeh (fermented soybeans)
Miso paste (added to soups, rice, etc.)
Kombucha
Pickles

Prebiotic Foods
Dandelion greens (just like the ones that grow in your yard; without pesticides or
herbicides)
Berries
Bananas
Garlic, leeks, and onions
Asparagus
Chickpeas, legumes, and lentils
LIFESTYLE
Take a walk after your meals for at least 10 minutes. To promote healthy
digestion, get regular exercise—20 to 30 minutes three or four times a week at
least. It’s important to choose something you like (you’ll be more likely to
stick with it) and be sure to pace yourself, especially if you’ve been sedentary
for a while. It can be tempting to overexert before your body is ready for it.
Ayurveda suggests not overtaxing yourself in this way. Movement after meals
keeps the blood flowing, which promotes digestion, rather than stagnation.
Reduce your stress by reducing stressful situations. Easier said than done, but
make a proactive effort. Only watch as much news as you need to be
informed. Don’t watch scary or violent movies or TV shows. Read books that
are uplifting or helpful. Listen to calming music. Look at beautiful images.
Turn off the computer or tablet at least an hour before bed and snuggle up to a
loved one or a pet, or write in a gratitude journal.
Good digestion also relies on healthy sleep patterns. That means being in bed
by 10 p.m., which is Pitta time of night. During the hours of 10 p.m. until 2
a.m., your digestive system revs up and metabolizes everything you took in
during the day. For this process to be completed, it is best to have a light
dinner, putting less stress on the body to extract nutrients and prepare waste
for elimination.

APOTHECARY
Triphala. This is a combination of three Indian fruits that, together, act as a
bowel toner and cleanser. Most people do well taking two tablets with warm
water before bed. Triphala can regulate constipation and loose stools, and
maintain healthy bowel movements. It’s helpful to work with a practitioner to
get the right dosage for your situation.
Warm water. Drinking 12 to 16 ounces (355 to 475 ml) of warm water in the
morning, after your oral care, gets the digestive juices churning. You can add a
squeeze of lemon or a half teaspoon of apple cider vinegar if you’d like, or
just drink it straight.
 Rejoice in Who You Truly Are!
The gut microbiome plays a key role in all digestive and mental health. Your takeaway here
is to eat a wide variety of fresh, whole foods, avoid overeating and night eating, and
introduce probiotic and prebiotic foods into your meals every day. Stay hydrated, avoid
alcohol and sugars, and eat food that is easy on the tummy.
I promise, if you do all this and reduce stress in your life through proper sleep,
meditation, and movement, many if not all your digestive issues will disappear. Your weight
will stabilize at the right number for you and your dosha. Ignore the BMI. Look at the dosha
to understand your natural-born body type (here).
Teeth and Oral Care
So much of Ayurvedic wellness is about the digestive process. That process begins way
before you put the food in your mouth. It actually starts when you think about food: what you
are craving, how it will be prepared, and when it will be consumed. Saliva forms long before
food is in the mouth and protects your teeth from the assaulting foods. It contains chemicals
that neutralize acids, protecting enamel and fighting off tooth decay.
That is just one reason why oral care is paramount to good health. Tooth decay may affect
the heart and other organs. Be vigilant about oral hygiene and care for your gums, teeth, and
tongue. Like the gut, the mouth is teeming with good and bad bacteria called the oral
microbiome. When you are healthy, saliva produces bacteria that will protect your enamel
and increase digestibility. Eating too many sugary, sticky, gummy-like foods harms your teeth
and impedes digestion. This includes soda, hard candy, milkshakes, coffee drinks, alcohol,
and even dried fruit.
The best way to begin your day is to wash your mouth the Ayurvedic way, before you eat or
drink anything. As the metabolism digests food during the night, bacteria will build up on the
tongue, gum, and cheeks. Remove that waste before eating or drinking to avoid swallowing it
back into the gut. Try this morning routine to maximize all the other modalities discussed
here. If you can’t fit all this in, just pick a few and notice the benefits.
1. Open your mouth and inspect your tongue. If it has a gray or black coating, you
have excess Vata. A yellow coating means too much Pitta. A whitish coating is
excessive Kapha. The coating can help you discern what is out of balance. If you
are taking medication, that may be the culprit, or it is eating food that has a
negative impact on your health.
2. Use a metal or copper tongue scraper to clean this coating off your tongue. Grasp
the ends and place it as far back on your tongue as possible, press firmly, and
scrape forward. Do this three or four times, and rinse the scraper. If there is a
heavy, thick coating on the scraper, do it a few more times.
3. Brush your teeth with an Ayurvedic herbal toothpaste, one containing only natural
cleansers, or neem-based toothpaste or powders. Popular conventional brands
contain chemicals, preservatives, and sweeteners. Brush the natural way. A pea-
sized amount of toothpaste on your brush is all you need.
4. Take a tablespoon (15 ml) of sesame seed or coconut oil and hold it in your mouth
for 10 to 15 minutes. Swish gently and pull between your teeth and gums. This is
called oil pulling. When done, spit the oil into a trash can, not your sink (it will clog).
Notice it is viscous as it has pulled bacteria out of your cheeks, tongue, and gums.
5. Take another tablespoon (15 ml) of oil and gargle with it, three or four times, and
spit into the trash. Rinse with a pinch of baking soda in 2 ounces (59 ml) of water if
you want to get the oil taste out of your mouth, but it’s not necessary.
6. Now you are set for the day. The thin coating of oil that remains in the mouth is
antimicrobial and will protect your teeth and gums from bad bacteria.
7. In the evening, floss your teeth with a neem-infused, mint-coated, or regular dental
floss. Brush with your preferred toothpaste. A good trick is to brush after dinner so
that you won’t eat anymore!
Condition: Bad Breath
Poor food choices and weak agni (digestive fire) lead to bad breath. When food
is not digested properly, it becomes a toxic residue called ama. This ama may be
in your gut, liver, colon, intestines, and even your cheeks, gums, and tongue,
resulting in breath that smells putrid. If your digestive fires are low, food will
ferment and rot in your gut. The cure for bad breath is to stoke your digestive
fires, digest your food completely after each meal, and clean the mouth properly.

FOOD
Balance your pH. We often wake up acidic, so we want to bring the system
back to basic, which is a balance between acid and alkaline. Too much acid
can cause damage to the kidneys and other organs and an imbalance in the
blood. If we had not-so-healthy food the day before, we may wake up too
acidic. It’s important to keep the pH balanced to function at the optimal levels.
Begin your day with a cup of warm water with a squeeze of lemon or lime, or
½ teaspoon of apple cider vinegar. This will act to balance the pH in your
system.
Avoid dairy. This includes yogurt, milk, cheese, and butter. Ghee is not a
problem as the milk solids have been removed.
Eat only cooked foods. Cooking your food makes it easier to digest. Bake,
poach, sauté, and roast. Don’t fry or grill over high heat; both create a
chemical called acrylamide, which is cancerous. Avoid microwaving, as it
kills nutrients in the food.
Eat a simple diet. Center your diet around healthy ingredients. Make sure to
get enough fiber and carbs through beans, grains, and greens.
Never have iced drinks or cold food, as these will extinguish the digestive
fires. Reheat food on the stove or in the oven, or allow cold foods to come to
room temperature before consuming.
Ignite your agni. Eat a slice of fresh ginger with a bit of lime or lemon juice
and a few grains of salt before a meal.
Only sip water or a warm drink with your meal. If you drink too much water
or liquids with meals, you wash away your saliva. Saliva is a natural barrier to
harmful microbes and bacteria.
 Don’t eat late. Always have your last meal at least 3 hours before you go to
bed.

LIFESTYLE
Breathe through your nose. Mouth breathing is a cause of bad breath. Air
inhaled through the nose passes through a filtration process, and inhaling
through the mouth does not provide that cleanse. Breathing through the mouth
kills the good bacteria, resulting in not only bad breath, but in gingivitis, tooth
decay, and even bone deformities. Look for mouth tape to close the mouth at
night to train yourself to breathe through your nose exclusively. Only use tape
designed for this practice.
Practice sheetali breathing. See here for details. This practice will cool and
freshen the breath.
Follow the practices for good oral care detailed here.

APOTHECARY
Chew a small handful of roasted fennel seeds or one or two cardamom seeds
after meals. This will aid digestion and freshen breath.
Place one or two drops of clove oil or tea tree oil on your finger and massage
your gums once a day. Spit out any excess. Both are antibacterial and
antifungal.
Rinse your mouth with a simple solution of baking soda and water. Use ½
teaspoon in 2 to 3 ounces (60 to 90 ml) of warm water.
Neem is antifungal, antimicrobial, and antibacterial and can help to rebuild
healthy tissues. Use neem toothpaste and neem sticks. Chew on the stick until
you split the bark, then rub the stick all over your teeth and gums.
Drink 2 tablespoons (30 ml) of aloe vera juice every morning. Aloe cleanses
the gut, which may be the source of your bad breath.
Coconut oil is antimicrobial and will help you have fresh breath. Oil pull with
coconut oil daily. Place 1 tablespoon (15 g) of coconut oil in your mouth,
allow it to melt, and slowly swish and pull it through your gums and teeth for
15 to 20 minutes. Spit the oil into the trash when you are done.
Condition: High Cholesterol
For some people, high cholesterol is inherited. For others, it is caused by their
food choices. Stress also raises cholesterol. The ancient Ayurvedic texts don’t
use the word “cholesterol”; rather, they look at fat or adipose tissue (called meda
dhatu in Sanskrit). Meda dhatu is one of the seven dhatus, which means
“tissues” in Sanskrit (see here), that make up our constitution. In modern
Ayurveda, fat tissue gives us an indication of what is happening in the body,
along with the LDL and HDL numbers. But it’s the triglycerides that we really
rely on.
Before I began practicing Ayurveda, my cholesterol was 240. The ratio
between the HDL (the good one) and LDL (the bad one) was decent, but the
overall count was too high. In Ayurveda, we use numbers and measurements as
guidelines; I was about fifty pounds overweight, and the weight, on top of the
high cholesterol, was troublesome. In conjunction with my weight loss, my
cholesterol plummeted to 160. The result was astonishing—eighty points lower
on my cholesterol. If I wasn’t already a believer, I became one then!
Remember cholesterol is essential to our bodies and performs many important
functions. If you are overweight, your cholesterol ratio may or may not be high,
but it is important to pay attention and notice any changes. If you are
underweight, you may or may not have enough cholesterol. Again, watch your
numbers and aim for a healthy ratio by following the guidelines.

Your Triglyceride/HDL Ratio

Extra, unused calories in the body are converted to triglycerides. If you overeat and your
body has no use for the extra food, your triglyceride number will be high. And itʼs no
coincidence that as you lose weight (if you have weight to lose), your triglyceride number
decreases.
According to Dr. John Douillard, a longtime Ayurvedic practitioner, author, and speaker,
the triglyceride/HDL ratio is where we need to focus our attention. Look at a recent blood
cholesterol test, and divide the triglycerides by the HDL number to get your triglyceride/
HDL ratio. Studies have shown that the lower your number the less likely you are to have
cardiovascular issues. A number higher than 3 indicates a problem, and 2 is a good number,
indicating a low risk. If you are looking strictly at your LDL and HDL, try to keep your LDL
 lower than 100 mg and your HDL above 60 mg. HDL is the good one: H = Happy. And in
LDL, the L stands for Lousy.

FOOD
Reduce sugar. Basically, sugar turns to fat and fat raises your triglycerides and
causes other damage. When there is too much simple sugar in the blood, it
will glycate, meaning the sugar will attach to amino acids and proteins and
become a sticky compound. Having something sticky in your bloodstream is
not a good sign. Say no to sugar—white, brown, and even raw—it’s all the
same. Read labels and pay attention to how much processed sugar is in your
food.
Use natural sweeteners like raw honey, jaggery, or Sucanat (which stands for
sugar cane natural). These are good alternatives to processed sugar. You may
also try dates, molasses, maple syrup, pumpkin puree, yacon, agave nectar,
stevia, coconut palm sugar, Florida crystals, and fruit jams and pulps as
alternatives.
Eat fatty fish, which is high in omega-3 fatty acids. Wild-caught mackerel,
herring, tuna, salmon, sardines, anchovies, and trout are good sources of
omegas.

Wild-Caught Fish
Eat 8 ounces (225 g) of fish two to three times a week. Bake, poach, or sauté, but donʼt fry.
Canned fish that is wild caught and less expensive can be just as good; carefully read the
labels to make sure the wild catches are sustainable. Farmed fish does not contain the same
amount of nutrients, is less beneficial overall, and is cruel to the fish. Caution: Pregnant and
nursing women should be aware of possible mercury content in wild-caught fish and not eat
too much. Speak to your doctor or practitioner.

Eat cholesterol-reducing foods. Most of the following foods are high in

soluble fiber, which slows absorption of sugar and helps to wash away
impurities and toxins. Plus, they are full of minerals, nutrients, vitamins, and
many cholesterol-busting properties. Enjoy more oatmeal, whole grains (e.g.,
 barley, quinoa, amaranth, and brown rice), beans, lentils, nuts, and seeds,
fruits (e.g., apples, pears, bananas, kiwi, and berries), tofu, edamame,
avocados, vegetables (e.g., eggplant and okra), grass-fed whey protein, olive
oil, ghee, and green tea.
Be moderate with alcohol. In the end, alcohol turns to sugar. Drinking also
lowers inhibitions, causing you to eat more than you need to, usually late at
night!
Avoid foods high in saturated fats (solid fats) such as lard, butter, cream, hard
cheese, beef, and pork. Read labels and avoid products with trans fats,
hydrated or partially hydrogenated vegetable oil, hydrolyzed vegetable oil,
and partially hydrolyzed vegetable oil. These are man-made and cannot be
digested by the body. They actually cause damage and many companies are
removing them from their products.

LIFESTYLE
Reduce stress. Stress does horrible things to the body, and elevating bad
cholesterol is one of them. A good way to learn how to reduce stress is to let
go of the past and live more in the present moment, which may be easier said
than done. Holding on to regrets, guilt, and shame do extreme harm to the
mind and body. Meditation, exercise, or even petting and gazing into the eyes
of a dog, horse, or animal you love helps immensely. Bird-watching or
looking at fish in a pond or aquarium is also calming. Find a stress reduction
path that works for you and incorporate it into your daily routine.
Eat meals on a regular schedule. The body and mind function best when they
know they are going to be fed. Two to three meals a day suits most people;
avoid snacking, and eat only when hungry.
Incorporate exercise and movement into your routine. Ideally, exercise every
day; even bits throughout the day for a total of 30 minutes to one hour will
make a difference. A combination of aerobics (e.g., swimming, walking, or
jogging), using weights, and stretching, like yoga, will produce the best
results.
Quit smoking. And avoid being around people who are smoking—including
vaping.
Sleep at regular hours. If your work permits it, sleep on a regular schedule: 10
p.m. to bed and rise at 6 or 7 a.m. Don’t sleep during the day as that disrupts
the natural circadian cycle.
APOTHECARY
Amalaki is an Indian fruit that has the highest amount of vitamin C compared
to other fruits and vegetables and has been shown to keep blood sugar and
cholesterol at healthy levels. Studies show it actually lowers triglycerides and
LDL and raises HDL. The fruit is found at Indian stores or taken as a
supplement. Eat one or two fruits a day if you can get them (preferred), or
take the tablets, one or two a day with food. There are no contraindications.
Shilajit, take two tablets once a day. Shalajit is a mineral resin that cleanses
the blood and strengthens many organs in the body and reduces LDL while
supporting HDL. Avoid if you have hypoglycemia or are pregnant.
Guggulu, take ¼ teaspoon of the powder in 4 to 6 ounces (118 to 177 ml) of
warm water once a day. Guggulu, a resin from tree bark most commonly
found in India, is said to scrape toxins out of the body, including LDL, to
balance your cholesterol. As a scraper, it’s also excellent for weight loss and
removing excess Kapha. Do not take if nursing or pregnant.
Psyllium husk (insoluble fiber), take 1 or 2 teaspoons (5 to 10 g) once a day,
with 8 ounces (235 ml) of water. Mix well and drink immediately.

Vata

Pitta
 Kapha

Doshas and Healthy Weight

Each dosha has a weight where they are healthiest. Vata-types really suffer if overweight, as
they donʼt have the bone structure to bear it. Pitta-types function best at a medium weight,
not too skinny and not too heavy. Kapha-types suffer if they are too thin and have difficulty
maintaining a low weight naturally. Kapha weight is on the higher end of normal.
Notice where your body is most comfortable and where your guideline numbers, such as
cholesterol, fall into place. LDL levels in the blood decrease as you lose weight. We do not
rely on body mass index (BMI) numbers in Ayurveda, as they do not take individual
constitutions into account; BMI gives you an idea, but it might create stress and anxiety.
Talk to an Ayurvedic practitioner about the right doshic weight for you.
Condition: Dehydration
Beyond feeling thirsty, dehydration can affect your body in many different ways.
It may make you confused and disoriented. Your body may be hot to the touch,
and your lips and skin may become dry and cracked in severe cases. You may
stop sweating, urine can become dark yellow, or you could become unable to
urinate altogether. You might feel very tired, and in extreme cases, dehydration
can cause you to faint and even die.
If you are dehydrated, the nutrients in your food cannot be absorbed and
digested properly and will not nourish your gut, tissues, blood, bones, or cells.
Dehydration is also one of the main causes of constipation. Feces and urine are
two ways our body rids itself of toxins, and if not properly hydrated, the body
can’t detox and will poison itself.

Climate Change and Dehydration

With climate change, the earth is experiencing areas of extreme heat for longer durations
than ever seen before. Many places do not have enough drinking water. In some towns and
cities, the nighttime temperature is not much cooler than the daytime temperature, offering
little relief. This creates whatʼs called the wet lightbulb effect, when the heat and humidity
exceed the temperature of the body, so that sweating provides no relief. This extremely
dangerous condition can be fatal.
The climate crisis is creating enormous damage to the earth and its inhabitants. We need
to remain vigilant as we seek ways to survive. Now, more than ever, we must be aware of
our surroundings and be prepared for the extremes, including dehydration. At some point,
consuming water and cooling down are not enough or may not even be an option, and you
may need medical intervention.

Ayurveda says that if you are of normal weight, you should drink half your
weight, in ounces of water, every day. So, if you weigh 150 pounds (68 kg),
drink 75 ounces (2.2 L) of water a day. You may need more or less depending on
your activity level and where you are in the world. If you are overweight, drink a
bit less. Excess weight is Kapha, which is earth and water, so we avoid adding
more water than necessary to Kapha.
FOOD
Many foods and seeds have hydrating qualities. Chia and flaxseeds, when
soaked, create a gel that your body will readily absorb. Soak 1 tablespoon (15
g) of seeds for about 20 minutes. They will become gelatinous. Add this to
yogurt or over cereal, stir it into soup, or add it to a smoothie.

Hydrating Foods
Zucchini, squash, green beans, lettuce, celery, watercress, mushrooms, and okra all have
high water content. Cruciferous vegetables, such as broccoli and cauliflower, fall into this
category as well. Add in some sweet juicy plums, peaches, kiwis, mangoes, and nectarines
too. These foods deliver the right amount of minerals and water to your cells and tissues,
resulting in a well-hydrated body.

Watery veggies are a must on hot days and during dry seasons, such as fall
and early winter. Look for fruits and vegetables that have the highest water
content and choose the freshest (plump, not shriveled) or go for frozen. If they
have been sitting on a store shelf or trucked across the country (or the world),
the produce may have dehydrated.
Eat a good assortment of prebiotic and probiotic foods to feed your gut
microbiome (see here). Do not drink caffeinated drinks or alcohol when you
are dehydrated.

LIFESTYLE
Avoid exercising in the heat of the day when your body may sweat out more
fluid than it can replenish. Overexercising in a heated gym or doing hot yoga
is excessive. Moderation is the best.
Wear light-colored, loose, organic cotton or linen so that your skin can
breathe.
Sip water throughout the day to stay hydrated consistently. Carry a container
with you at all times in all climates. Even in winter, heated homes, offices, and
shopping malls are dehydrating.
 Extreme Hydration Smoothie
Hydrate and replenish with this tasty, nutritious drink.
½ cup (120 ml) coconut milk
2 teaspoons (14 g) rose petal jam
⅓ cup (13 g) fresh basil leaves
¾ cup (113 g) fresh or frozen blackberries
Juice from ½ a lime
½ teaspoon flaxseed oil
Pinch of sea salt
Splash of apple cider vinegar
1 cup (235 ml) filtered water
Combine all the ingredients in a high-powered blender. Enjoy immediately, or store in an
airtight jar in the fridge for up to 1 day.

APOTHECARY
Try this Ayurvedic remedy for keeping you hydrated or when you feel
excessively thirsty: Take 16 ounces (455 ml) of water and add 1 teaspoon of
Sucanat or jaggery (or any of the natural sugars), a pinch of sea salt, and a
squeeze of lime juice. Sip this throughout the day.
Massage your skin with coconut oil to cool down the body from the outside
and sip unsweetened coconut water to replenish the inside.
Soak ¼ teaspoon each of coriander, chia seeds, and flaxseeds in 12 ounces
(340 ml) of warm water for 15 minutes. Strain and drink.
Condition: Gastroesophageal Reflux Disease (GERD)
/ Acid Reflux and Heartburn
It is reported that more than 40 percent of the US population has some form of
heartburn. GERD, reflux, and heartburn share similar symptoms, including a
burning sensation in your esophagus and chest, difficulty swallowing, coughing
when you eat, and, in some cases, vomiting due to reflux of the stomach acids.
The symptoms worsen when lying down or bending over.
Reflux happens on a full or empty stomach. This is because the valve
between the stomach and esophagus is not closing properly. Too much food
pushes acid out; too little food and the overproduction of acid will cause it to
come back up into the esophagus.
This burning feeling is connected to Pitta Dosha. GERD is too much fire, or
acid, in the belly. The fire is necessary to digest food properly, but it is out of
control if you have heartburn symptoms. Foods that are processed, hot, spicy,
fried, or made with unhealthy oils all create excess fire. It may be tricky to find
the right balance.
GERD, reflux, and heartburn may also be caused by too much heat in the
mind—stress, anxiety, anger, frustration, and impatience. Remember that the
brain and the gut are connected via the vagus nerve. These remedies are not only
to heal GERD, but to prevent it in the first place.

FOOD
Eat two to three meals a day, with no snacks in between, so your gut knows
when to expect food and when to make hydrochloric acid. If you snack
throughout the day, you are producing copious amounts of acid all day long. A
meal is about two handfuls of food. Do not overeat. When you burp, you are
full. Put the fork or spoon down and push the plate away.
Reduce consumption of hot, spicy food and drink, red wine, and alcoholic
drinks. Choose white wine or beer instead. Riesling or any sweet wine can be
smoother, but don’t overdo it. Stick to one serving of alcohol a day, maybe
two to three days a week. If you are going through a bad period of reflux or
GERD, cut it out completely.
Don’t use ice. The cold tamps out the natural digestive fires and puts the
 stomach in overdrive to create more juices to break down the food.
Avoid sour and acidic foods, such as tomatoes, eggplant, peppers, lemon,
soda, aged cheese, red meat, and grilled and processed foods.
Eat a light dinner, at least 3 hours before bed. Easy-to-digest, light foods
include soups, cooked vegetables, and grains, like rice or quinoa. Eat your
meals in a comfortable setting, away from TV, radio, or stressful
conversations.
Reduce or eliminate coffee. Drink decaf or herbal tea instead.

Balancing Teas
Some anti-inflammatory and acid-reducing/alkaline herbal teas may help remedy GERD,
reflux, or heartburn. Try one of the following:
Chicory: soothing to the gut
Peppermint: works to enhance digestion for some (but not everyone); brew it light
Ginger: works well for most people to regulate digestive acids
Licorice: soothes the lining of the stomach; avoid if pregnant
Roasted fennel seeds: steep in boiling water for cooling effects and to help with excess
acid
Chamomile: calms the tissues of the stomach and soothes the mind
Marshmallow: coats the stomach and reduces overproduction of acids

LIFESTYLE
Promote digestion by sleeping on your left side. This position supports your
organs and reduces the risk of acid escaping into the esophagus.
Raise your head with an extra pillow, or if you have a bed with an adjustable
frame, raise the head to a comfortable level.
Breathe deeply and evenly as you move toward sleep, using the cooling breath
sheetali (see here), sipping cool air through a rolled tongue and exhaling
through your nose. If you cannot roll your tongue, just purse your lips and
inhale, then exhale through the nose.
Get to sleep by 10 p.m., which is the time of night the metabolic juices begin
to break down all you took in during the day.
 Digestive Visualization
Visualize the digestive process taking place, the valve closing properly between the stomach
and the esophagus. See the fire in the belly cooling down. Allow your thoughts to gravitate
toward cool scenes and cleansing, healing waters. Notice what emotions arise when you
feel reflux or heartburn. Is it anger or frustration? Resentment? Impatience? Try to find the
emotion(s) and meditate on that, without allowing them to take over your mind. By noting
without attachment, begin to diffuse the feelings. Place your awareness on your gut—this is
where our happy hormones come from. Imagine your gut bathed in feel-good hormones to
balance and harmonize your digestive fires, reaching up into your brain. Feel the negative
emotions wash away, leaving behind a healthy gut to receive, metabolize, and transform
food and emotions that will fully nourish you.

Quit smoking and vaping. Immediately. And quit soda and sparkling water
too. Immediately.
Move. If you find yourself winded after just 5 or 10 minutes of movement,
pull back and breathe normally through your nose. Slowly build up until you
are breathing comfortably in and out through your nose when exercising.
Reduce stress and find healthy ways to cope with unwanted, negative, hurtful
feelings and emotions with mindfulness practices and visualizations.
Wear loose-fitting clothes. Avoid tight underwear and bras, jeans, and
anything that makes you suck your tummy in to zip or button up. This doesn’t
mean that you should keep buying larger clothes. If you need to lose weight,
read the section here.

APOTHECARY
Put a pinch of baking soda into about 4 ounces (115 ml) of water and drink all
at once. This will alkalinize the acid in the stomach. This is a once-in-a-while
cure, maybe once or twice a week.
A traditional Ayurvedic spice mixture called Avipattikar churna is ideal for
cooling the stomach. It contains fifteen herbs, including Indian jalap root,
cardamom, clove, ginger, black pepper, cinnamon, and other Ayurvedic herbs.
Combine ½ teaspoon of the mixture with warm water and drink once or twice
a day. Take for as long as needed, but please address the root causes so that
you do not need to take digestive aids forever.
 Chew on a small handful of roasted fennel seeds. This is why you always see
a dish of these at the door when you leave an Indian restaurant. They cool the
stomach and promote digestion.
Rub the belly with coconut or castor oil when feeling discomfort. The
massage and cooling oil will help to reduce feelings of reflux. Use a drop of
sandalwood oil, or eucalyptus for even more cooling sensations. Rub your
palm across the belly in a clockwise motion, the same direction as peristalsis,
the flow of digestion through the gastrointestinal tract.
It’s important to know that GERD, reflux, and other intestinal issues that
cause acid to back up into your esophagus and mouth are serious. The acid
causes damage and erosion and even bleeding. If you are experiencing serious
symptoms, please see your doctor. Conventional medicine, such as a proton
pump inhibitor, for a period of time, may be necessary while you heal and make
the lifestyle changes outlined here.

Case Study in Reflux

I had a client, Claire, a forty-eight-year-old woman, who was suffering from intense reflux
throughout the day, even on an empty stomach and especially when she went to bed. After a
thorough intake, we uncovered many issues, including hot flashes, intense flares of anger at
real and perceived injustices, dissatisfaction and disappointments, and an overall feeling
that she missed the boat on her life. An aspiring actress in her twenties, she met a man,
married, and had twins within a few years of landing in Hollywood. While she loved her
family, she had harbored resentment and discontentment about the career she left—for
nearly twenty-five years!
She had an aha moment when I pointed this out to her. Her stomach was gurgling with
these stressors nearly all the time. No wonder she had frequent bouts of diarrhea followed
by days of constipation, signs of nutrient malabsorption. Along with the food and drink
guidelines in this chapter, I recommended that she find ways to express her creative side.
Her longing to be on the stage was so great, but she could just never see a way to make it
happen. We looked into local acting classes and dinner theaters, and before long, she joined
a class and was auditioning for plays. Her home life transformed, and her family was so
excited to watch her finally take the stage.
And, her reflux went away. She told me she sleeps on her left side, eats dinner at least 3
hours before bed, and avoids snacking, alcohol, and spicy food. I believe her longing to
express herself helped her change her life, and just like that, resentment, anger,
frustration, and blame went away—along with an overly acidic stomach.
 Weight Loss
Attaining and maintaining your proper weight is a major factor in eliminating diseases and
digestive issues, as well as improving sleep. To lose weight, follow a Kapha-reducing plan.
That means:
Eat two meals a day, the largest meal of the day between 10 a.m. and 2 p.m. Eat a light
dinner.
Do not eat anything at all after 7 p.m.
Sip water and herbal tea throughout the day.
Take one triphala tablet after every meal, or two before bed, for regular bowel
movements and a colon cleanse.
Move your body somehow, some way, every day. A brisk walk outside is the very best.
Or a mix of stretching, aerobic, and strengthening exercise, at least 30 minutes every
other day. Do a more intense workout one or two days a week, for at least 30 minutes.
Avoid dairy, wheat, and sugar.
Eat more greens, grains, and beans.
Avoid ALL processed food. No fast food. No food with more than seven ingredients on
the label.
No soda or carbonated drinks (kombucha is okay).
Reduce alcohol to one drink, once or twice a week. None at all works too. A good
substitute for a drink is kombucha or KeVita, which is a water-based kefir drink.
They are naturally sweet and fill your gut with good bacteria.
Your largest meal is lunch.
Your smallest meal is dinner.
No food AT ALL after dinner.
No snacks AT ALL. Eat your food at your meals.
Each meal is two handfuls of food, which is a small bowl.
If you are not hungry, donʼt eat.
Go to sleep by 10 p.m. or 11 p.m. and wake up by or before 7 a.m.
You can lose weight at a good steady pace. No matter your age or gender.
Condition: Irritable Bowel Syndrome (IBS)
IBS is the name given to a host of issues in the belly and bowels. The symptoms
vary from person to person and even within the same person from week to week
or day to day. They include constipation or diarrhea; stomach pains or cramps,
sometimes worse after meals and alleviated after a bowel movement; gas or
bloating; mucus in the stool; feeling of incomplete bowel movement; not being
able to handle certain foods; exhaustion; anxiety; headaches; depression;
indigestion. Typically, IBS can be a lifelong issue with flare-ups lasting a few
weeks to six months before calming down again.
With such a wide variety of symptoms, doctors may sometimes just prescribe
a laxative or an antidiarrheal. Some symptoms may be difficult to identify as
IBS, and some physicians may prescribe an antidepressant to help ease the
patient’s stress and anxiety. Food is not always thoroughly addressed, and the
patient may be left to wonder if it’s all in their head.
Weak agni is the main culprit here. Food that is not properly digested leaves
waste and toxins behind, which cause a doshic imbalance. Too much Vata, Pitta,
or Kapha will increase many of the symptoms described above. The following
remedies rid the body of toxins, support the gut microbiome, and balance the
doshas.

FOOD
All doshas should reduce fried and processed foods, red meat, dairy, oil
(except for small amounts of ghee and olive oil), fatty foods, and hot spices
(e.g., chiles, cayenne, hot curries).
Consume high-fiber foods, including oatmeal; split mung beans or lentils
(cooked with a pinch of hing); fruit, such as cooked apples or pears; berries
and sweet, juicy fruits such as peaches, plums, watermelons; dates; and figs. If
you notice adverse effects from these foods like gas and bloating, reduce or
avoid them.

Hing
 Hing, also known as asafoetida, is a spice derived from tree resin. It is often used in South
Asian cooking to increase digestibility.

Bristol Stool Chart

Separate hard lumps

TYPE 1
VERY CONSTIPATED

Lumpy, sausage-like
TYPE 2
SLIGHTLY CONSTIPATED

Sausage shape, cracks in surface

TYPE 3
NORMAL

Smooth, soft sausage or snake

TYPE 4
NORMAL

Soft blobs, clear-cut edges

TYPE 5
LACKING FIBER

Mushy, ragged edges

TYPE 6
INFLAMMATION

Liquid, no solid pieces

TYPE 7
INFLAMMATION AND DIARRHEA
Belly-Pacifying Kitchari
Kitchari is a panacea in Ayurvedic cuisine. The combination of ghee, spices, split yellow mung
beans, and rice is not only a perfect meal, but it is soothing, easy to digest, and oh-so
satisfying. Try adding seasonal vegetables to vary the ingredients and use all organic if
possible. Eating kitchari for breakfast, lunch, and dinner for three to five days once a month is
quite effective. Everything you need is in this bowl.
½ cup (113 g) split yellow mung beans/dahl
½ cup (93 g) white basmati rice
1–2 teaspoons (5 to 10 g) ghee
1 teaspoon black mustard seeds
½ teaspoon cumin seeds
½ teaspoon ground coriander
½ teaspoon ajwain seeds
Pinch of hing (asafoetida)
1 teaspoon ground turmeric
1 small onion, chopped
1 small knob of fresh ginger, peeled and grated or minced
4–6 cups (940 ml to 1.4 L) water
1 or 2 seasonal vegetables, chopped (optional)
Salt and freshly ground black pepper
Greens
1 handful chopped fresh cilantro or parsley (optional)
Ghee and Bragg’s Liquid Aminos (optional)
Rinse the mung beans and rice together until the water runs relatively clear, should be two to
three rinses. Fill the bowl with water and let them soak while you prepare the recipe, or up to
1 hour.
Make the vagar (oil/spice mix): (Have your exhaust fan on as the spices are strong). In an 8-
quart (7.5 L) soup pot, heat the ghee over medium-high heat. Add the black mustard seeds.
When they pop, add the cumin seeds, coriander, ajwain (aka Bishop’s weed or carom seed),
hing, and turmeric. Add the onions and ginger. Cook for 1 minute, or until aromatic. Spices
burn quickly so make sure it does not begin to smoke. Lower the heat.
Drain the rice and mung beans and add them to the vagar. Mix until coated. Let that sit for a
minute. Add the water and stir. Stir in the vegetables (if using). Cover, raise the heat and bring
to a boil, then lower to a simmer.
Cook for 15 minutes, or until all the water is absorbed or the kitchari is the consistency you
desire. More water makes it soupy, less water makes it more like a stew. Season with salt,
pepper, and greens if desired. Stir well. Remove from the heat.
Place your portion in a large bowl (two handfuls) and top with cilantro or parsley (if using).
Feel free to add a teaspoon of ghee as well as a dash of liquid aminos. To reheat, add a bit of
water to the pot and cook over a medium heat until warm. Never microwave or freeze as that
depletes the nutrients.
NOTE
Choose one or two seasonal vegetables, or none at all. Carrots and celery are always good.
Try green beans or asparagus in spring, zucchini in summer, sweet potatoes or squash in fall
or winter. It’s always beneficial to toss a few handfuls of kale, spinach, or chard in at the end
of cooking, just enough time to let them wilt, before serving.

Meditation for Belly Pain

Wear soft, neutral-colored, loose clothing and bras with no underwire. Find a quiet place
where you wonʼt be disturbed or distracted. Sit for 5 to 30 minutes a day, allowing your
thoughts to roam without trying to control them. Just watch the thoughts and pain float by
like clouds. Try not to hold on to any sensation, feeling, or emotion. Just notice it and let it
pass.
Breathe normally. Let your belly be soft, no need to hold your stomach in as we have
been conditioned to do. Your belly should expand on the inhale and contract on the exhale.

Add foods on the probiotic and prebiotic list (here) to your diet. Introduce
them slowly so that your gut builds up the enzymes to assimilate the new
foods.
Avoid hard, dry foods such as crackers, pretzels, and raw vegetables. Eat only
easy-to-digest foods—your gut will tell you!
Eat on a regular schedule, and do not overeat. The kitchen closes at 7 p.m.,
except for tea and water.
Always hydrate. Drink plenty of room temperature water. Coconut or
cucumber water in warm climates is great (unsweetened, of course). Sip
herbal teas such as ginger or chamomile throughout the day. Avoid caffeine,
carbonated drinks, and alcohol.
LIFESTYLE
Relax. Activate the vagus nerve through deep, paced breathing: Inhale 4
seconds, hold 4 seconds, exhale 4 seconds—all through the nose.
Move the body in ways to get rid of gas and bloating. Do seated twists,
downward dog, cobra, and cat/cow poses.
Eat a light dinner and get to bed by 10 p.m. so your body digests all the intake
from the day and your system isn’t overwhelmed.

APOTHECARY
Drink aloe vera juice on an empty stomach—2 ounces (60 ml), twice a day.
Buy the juice, not the gel you rub on your skin.
Take one to two triphala (a blend of three Indian fruits) tablets before bed,
with warm water. Try one tablet if you are having loose stools and two if you
are constipated. You should notice a change in your bowel movements within
a few days. Triphala detoxes, tones, and cleanses the colon, increasing the
absorption of nutrients. There are no contraindications.
Take Slippery Elm tablets—one or two in the morning, with food. This will
help to calm a spastic stomach and relieve constipation. Slippery Elm bulks up
stool and increases mucus to establish its passage is easy. Take the tablets at
least 1 hour before medication as it coats the stomach and may decrease
absorption of your medicine. There are no contraindications.
Condition: Gastric / Peptic Ulcer
Conventional Western medicine says that gastric (aka peptic) ulcers are caused
by the Helicobacter pylori (which is commonly called H. pylori) bacteria or the
overuse of NSAIDS such as ibuprofen, aspirin, and naproxen sodium. The
bacteria and NSAIDS cause the stomach lining to weaken and tear, creating a
painful sore. The mucosal layer, which is usually thick, will thin out if digestive
acids erode the protective lining. As the acids eat away at the tissue, an ulcer
appears in the intestines or the stomach.
In Ayurveda, we believe ulcers may be caused by bacteria and medicines, as
well as Vata or Pitta being out of balance. As with most gut issues, the mind
plays a starring role. Stress and anxiety, Ayurveda says, cause a thinning of the
lining of the stomach. Excess acid is produced when we are stressed out, angry,
impatient, or upset. This creates gastric imbalances and Pitta ulcers. Pitta ulcers
lead to burning and gripping pain and cause reflux and low agni (digestive
strength).
A Vata ulcer is caused by skipping meals, not eating on a proper schedule,
eating tiny amounts, not having food in the stomach for long periods of time, and
ignoring hunger. Because of the lack of food in the stomach, the acids build up
and accumulate, increasing the likelihood of erosion of the stomach lining and
tissues, causing an ulcer.
Gastric ulcers are difficult to diagnose as the symptoms are similar to those of
heartburn and gastritis. Those symptoms include a burning sensation in the
stomach, severe abdominal pain, nausea, vomiting, burping, blood in the stool,
quick satiety, bloating, and weight loss. See your doctor or a gastroenterologist
for the proper diagnosis. Along with conventional treatment, which may include
antibiotics, use Ayurveda for support and to avoid a recurrence.

FOOD
Avoid spicy and sour foods, including citrus, hot chiles, and peppers. Steer
clear of fast food and fried foods, red meat, processed meats and snacks, and
carbonated drinks. Stay away from red wine and coffee as they both irritate
the stomach lining.
Eat more blueberries, strawberries, raspberries, blackberries, apples, red
grapes, bananas, green tea, kale, cabbage, carrots (and carrot juice), and leafy
 greens. Also include dark chocolate (at least 70 percent dark), 1 to 2 ounces
(28 to 85 g), in your diet a day. These foods are high in polyphenols, which
are healing for the gut.
Raw honey is especially healing to the gut lining. Take 1 to 2 tablespoons (20
to 40 g) on an empty stomach, once a day. Manuka honey is highly effective.
Remember to use only raw honey, as pasteurized honey is heated to a level
that kills nutrients, minerals, and propolis.
Review the prebiotic and probiotic food list (here) and incorporate them into
your diet to help heal an ulcer.
Try this garlic/milk mash to replenish the stomach lining. This ancient
Ayurvedic recipe says to cook six medium-sized garlic cloves in 2 ounces (60
ml) of whole milk and 8 ounces (235 ml) of water. When the garlic is soft,
mash it in the pot and keep cooking until the liquid is reduced to 2 ounces.
Strain and drink the remaining liquid.

LIFESTYLE
Quit smoking and don’t be around others smoking or vaping. Smoke erodes
the stomach lining.
Meditate or practice breathing exercises, such as sheetali (here) and alternate
nostril breathing (here). The idea is to calm down, reduce stress, and be happy
or content.
Eat three meals a day on a regular schedule. Dinner should be light but
enough to fill your stomach. Remember that a meal is two handfuls of food.
So, dinner could be a bowl of soup, rice and vegetables, or sautéed greens
over grains and beans.
Do not skip meals, even if you are overweight. Keep to the three meals, no
snacks rule, which will help to balance out the production of gastric acids.
Get enough sleep. For most people, this is 7 to 9 hours of good sleep, which
has you feeling rested when you wake up. Your body needs to rest to repair.
Wear nonrestrictive clothing. Loose waistbands are good. Women should
avoid underwire bras. Don’t wear any clothing that creates tension and
restriction on the torso. All undergarments should allow freedom of motion
for breath and intestinal movements.
 Replenishing Rice Kanji
A soothing, healing rice recipe, kanji is great for settling stomach acids and feeling nourished.
Basically, this is rice that is cooked for a long time to break it down. It’s a go-to dish for me
whenever I am having gastric issues. It’s easy to digest, nourishing, and surprisingly tasty.
Kanji is thought to build a strong immune system, keep you healthy, and aid in recovery from
many ailments.
1 cup (185 g) white rice (basmati and jasmine are good options)
5 cups (1.2 L) water
Salt
Pinch of ground turmeric, ground cumin, and ground ginger (optional)
1 teaspoon ghee (optional)
Rinse the rice two or three times under running water. Add it to a large pot with the water.
Bring it to a boil over high heat, then lower the heat to a simmer with the cover slightly askew
to let some steam out. Add salt to taste, and simmer for 30 minutes. Don’t drain the water,
that’s very important!
After 30 minutes, it will be a thick rice soup. Stir in the spices and ghee (if using) or eat it
plain. This is great for breakfast, lunch, and/or dinner.
NOTE
Do not use brown rice in this recipe. With the hull attached to the grain, brown rice is more
difficult to digest than white rice. For this purpose, we suggest white to ease and aid
digestion. There are many varieties of rice to choose from, so explore!

APOTHECARY
Cranberry capsules or gummies fight bacteria. Take one or two a day with or
without food. You may also drink 1 cup (235 ml) of unsweetened cranberry
juice instead.
Mix ¼ teaspoon of licorice with a teaspoon of honey or a teaspoon of ghee.
Drink two or three times a day. This will help to replenish the mucosal lining
of the stomach. Avoid licorice if pregnant.
Slippery Elm bark comes in tablets or powder and heals the stomach lining.
Mix a teaspoon with hot water, or take two tablets once a day, with or without
food.
Moringa is known for treating gastrointestinal disorders and is antibacterial.
Moringa seed pods may also be known as the Indian vegetable called
drumstick, which can be found in Indian grocery stores. Moringa tea is widely
available, as are moringa supplements. See the packaging for dosage. There
are no contraindications.
Turmeric will reduce inflammation and may fight H. pylori. Take as a
supplement or use in your food—1 teaspoon a day. Make your own turmeric
tea by adding ½ teaspoon of turmeric powder to 1½ cups (355 ml) of boiling
water. Let it steep for 5 minutes before drinking.
Roasted fennel seeds are great for balancing stomach acids. Chew on a small
handful after each meal. Dry roast on a frying pan over medium heat for 3
minutes, or until aromatic.
Ginger aids digestion and stokes the digestive juices. Eat a dime-sized piece
of fresh ginger with a sprinkle of salt and a squeeze of lime juice about a half
hour before a meal.
 5

Skin: The Body’s Largest Organ

The general well-being of this all-encompassing organ relies on the care of both the skin
microbiome and the gut microbiome. This means eat well and do less topically to disturb the
good bacterial layer, which is there for a reason: to nourish the skin and create a foolproof barrier
from toxins, incursions, invasions, and other environmental assaults. Ayurveda is replete with oils,
herbs, and strategic ideas for replenishing lost moisture and elasticity, to aids for supporting skin
nutrition from the inside out.
You Really Are What You Eat
In Sanskrit we call the skin the anamaya kosha, meaning “the layer derived from
food.” What we consume and how we digest it shows up on the outside as either
radiant skin, or sallow, patchy, dull, gray skin. When I began to practice
Ayurveda, the word I heard most often from people was “glowing.” “You are
glowing,” over and over again. It was a product of everything we have been
talking about in these pages. The benefits pay off not only in great health, a
robust immune system, and increased longevity, but you also look fantastic!
Who wouldn’t want that at any age? Ayurvedic practices protect and nourish our
bodies inside and out.
Throughout our lives we may face many skin issues that arise at different
times, including acne, rashes, hives, dryness, and oiliness. Many of these issues
surface from hormonal changes. Other problems may come from accidents such
as burns and cuts. Others are just from living a full life, like wrinkles and laugh
lines. Food, salves, balms, and best practices for helping out your skin are all
discussed here.

FOOD: THE GUT MAKES THE SKIN

Get your omega-3s. For beautiful skin, make sure your diet is rich in omega-3
fatty acids such as those found in fish (e.g., salmon and mackerel), nuts and
seeds (e.g., walnuts and sunflower seeds), vegetables (e.g., beets and kale),
fruits (e.g., avocados, strawberries, and blueberries), and even dark chocolate.
Avoid junk food. What goes in your mouth is going to show up on the outside
sooner or later. Let go of sugary, salty, or prepackaged foods. You simply
cannot cheat on great-looking skin.
LIFESTYLE: DRESSING FOR PROTECTION AND BEAUTY
Allow the skin to breathe. Wear clothes made of natural fibers that fit loose
and comfortably. Sleep either naked or in loose PJs. Forgo underwear. Let the
entire body breathe.
Make sure your pillowcase is washed in natural plant-based detergent and is
made from natural, organic fibers like hemp or cotton.

APOTHECARY: LESS IS MORE

Avoid overwashing your skin. Leave the microbiome alone as much as
possible. Removing the microbiome will cause your skin to overproduce oils
as it feels it is being assaulted, and it will try to replenish its natural state of
being.
Skip sunbathing. Instead, practice sun gazing at dawn and dusk. Look toward
the sun when it is on the horizon for 5 to 10 seconds. Look away and back
again several times. In the morning, this process will flood the body with light
to wake us up. In the evening, the setting sun will encourage the production of
melatonin to help us sleep. Never stare directly at the sun once it is over the
horizon.
Condition: Acne
Typically a Pitta condition of too much heat and oil in the body, acne expresses
itself on the skin: usually on the face, neck, chest, and back. It may come on at
puberty or later in life when stress is present. Certain medications cause
breakouts as well as diet, cosmetics, and topical creams. The suggested practice
will remove excess heat, support the system in detoxifying (primarily the liver,
lymph, and blood), and promote hydration.

FOOD
Eat a Pitta-reducing diet: Avoid hot, spicy, and fried foods, which will only
exacerbate the problem.
Eat foods that naturally hydrate with cooling juices, such as coconut, celery,
cucumbers, romaine, and juicy fruits. Eat leafy greens every day to hydrate
and detoxify.
Avoid alcohol and spirits especially when you have an outbreak. Alcohol
creates a lot of heat, which will erupt on your skin. A good substitute for a
drink is kombucha or KeVita, which is a water-based kefir drink.

LIFESTYLE
De-stress. Stress creates hormonal surges that erupt on the skin, causing red
patches, itching or burning hives, acne, and even dry patches. By getting the
hormones under control, the skin stays calm, cool, and collected. Do this by
learning to meditate, or even just sitting still for 5 or 10 minutes a day.
Meditation doesn’t need to be a rigid practice. Focus on breathing. You may
look at a candle, a flower, or a photo of a beautiful scene. Let go. Relax.
If you have long hair, pull it off your face at all times. The oils and chemicals
from shampoos, gels, and other products will aggravate the skin, face, and
neck.
After sweating or exercising, splash your face with water and pat dry. Don’t
wash your face with cleanser every time you sweat. Water will rinse away the
toxins. Soap will exacerbate the problems.

APOTHECARY
Never scrub, rub, or exfoliate as that will only add to the problem. Avoid
harsh chemicals, treatments, and peels. This causes an overproduction of oil,
creating clogging in the sebaceous glands, resulting in more acne.
Several Ayurvedic companies have tablets containing herbs to support healing
and maintain healthy skin. Look for the following:
» Manjistha is the ultimate herb for a healthy complexion, balancing heat
and supporting detoxification of the liver and kidneys. Mix ¼ teaspoon
of powder into a small amount of warm water and drink once or twice a
day, after food. There are no contraindications.
» Neem repairs and maintains healthy skin. Take two tablets once a day
after food. Avoid if pregnant or nursing or if you have hypoglycemia.
» Turmeric supports skin and nourishes the tissues, creating that healthy
glow. Take a turmeric tablet once or twice a day or add at least 1
teaspoon a day to food, ideally tempered in oil. Avoid the tablets if you
are pregnant or have gallstones.
Condition: Sunburn
When I was kid growing up in the seventies, a summer ritual with my sisters was
to take a two-sided record album cover, wrap it with tinfoil, cover ourselves with
baby oil, and sit in the backyard with the foil reflecting the sun on our faces. We
would do this for hours and we had a sunlamp for the winter months. Sometimes
I wonder how I got out of childhood alive, and with decent skin! I can’t even
imagine the damage that my sisters and I did to our skin, but we somehow
survived with no major disasters. Maybe it was genetic.
Of course, now we all know better and wouldn’t even think of putting our
faces in the sun without a natural sunscreen and certainly not in the middle of the
day. A serious sunburn causes blistering, fever, vomiting, dehydration, and
shaking. If you are displaying any of these symptoms, call your doctor. But
many people still risk it, aching for that tanned “healthy” look. They use tanning
beds and spray-on tans too. Let’s get real. A tan does not in any way mean you
are healthy. A tanning bed is known to cause cancer with both dangerous UVB
and UVA rays, while tanning sprays and creams may contain harmful chemicals.
But we need the sun to live, to activate our circadian rhythm, and to produce
vitamin D.

FOOD
If you have sunburn, avoid all hot, spicy food, caffeine, and alcohol until you
have recovered.
Eat cooling foods such as cucumbers, coconut, fresh greens, cilantro, and
sweet juicy fruits.
Stay hydrated by sipping cool coconut water or regular water throughout the
day.

LIFESTYLE
Avoid being in direct sun from 10 a.m. to 3 p.m. Wear lightweight, light-
colored clothes with long sleeves and long pants if you need to be out midday.
Wear a wide-brimmed hat to protect your face, ears, and neck from damaging
sun rays.
Allow the sun to be on your face and limbs in the morning and late afternoon
 hours. This will help flood your body with natural vitamin D. Vitamin D is
essential for strong bones, and to promote everything from a robust
cardiovascular system to balancing sugars, elevating mood, and preventing
cancer.

APOTHECARY
When you are out in the sun, use a natural sunblock such as neem oil or
coconut oil. Use neem that is in a carrier oil such as coconut, sesame, or
sunflower. Make your own by adding five to ten drops of neem oil to 4 ounces
(120 ml) of the carrier oil. Shake well. This will prevent bug bites as well.
Use aloe vera gel on sunburned skin. Ancient Ayurveda also suggests using
cream or goat or cow milk on sunburned skin. Soak a cloth or gauze in milk
and lay it directly onto the skin.
Mix equal parts sandalwood and turmeric powder with cool water and create a
paste to apply directly to the skin. Be aware that this will stain your skin,
clothes, and towels. Pure sandalwood powder is difficult to find. If you cannot
locate it, just use turmeric.
If you are craving a natural, healthy glow, attain it by eating well or you can
buy it. You can find bronzing products that are plant-based and fair-trade.
Condition: Hives and Rashes
Hives, also known as urticaria, are a vexing symptom. They are easy to
diagnose, but it’s challenging to uncover the cause and find a cure. In Ayurveda
we say that hives are cold taking over hot, so we must find the cause of each and
create balance. Hives are called sheetapitta in Sanskrit—sheeta means cold, and
pitta means hot.
Often, they appear and disappear on their own, sometimes showing up as
white, pink, or red welts or bumps on the skin. They often burn, itch, or cause
extreme discomfort. In Ayurveda our goal is to get to the root cause. After
stripping away layer after layer of possible causes, such as allergens, detergents,
medications, or food, we investigate psychological issues, stress, tension, and
lifestyle choices. Usually, I peel back one thing at a time to help find the culprit
—often it’s a combination of factors, like food, drink, and lifestyle.
Sometimes the root cannot be identified and the hives are thought of as
coming from an indeterminate cause. In rare cases hives result from thyroid
problems or even cancer. If you have hives for longer than six weeks, make an
appointment with your GP for blood and lab work.

FOOD
Hives are hot, so remove all that is spicy, pungent, and acidic. This includes
red wine, hot mustard, and red meat. Sour foods may cause hives as well.
Avoid citrus, vinegar, and tart fruits like cherries and cranberries. Avoid acidic
foods such as tomatoes, salsas, yogurt, and kimchi.
Peanuts, eggs, nuts, and shellfish should be removed from the diet and
brought back in slowly once the hives have disappeared to see if they may be
the cause. Avoid all processed foods. The preservatives, dyes, and chemical
flavorings wreak havoc on the body, causing hives and allergic reactions.
Eat only warm and cooked food. Cold, raw foods will be difficult to digest
and disrupt the system. Stick with plant-based milks while healing. Eat
complex carbs, organic grains, split mung beans, and lentils. Sauté spices such
as turmeric, fennel seed, and cumin in ghee and add them to your greens,
beans, or grains.
Drink plenty of warm water and stinging nettle tea, which will help to combat
the allergens. Eat bitter foods, which are highly detoxifying, such as dandelion
 greens, cruciferous vegetables, raw cocoa powder, and green tea. Bitter gourd
can be found in Indian and Asian food stores and is worth a try.
Cut back on salt intake. Use cooling spices such as cardamom, cinnamon,
fennel seed, and turmeric instead. Use raw honey instead of sugar. Excessive
sugar intake is widely thought to cause hives. This includes cakes, cookies,
and pastries.
Stop smoking immediately, as the poisonous heated chemicals in the tobacco
may erupt as skin rashes.

Eladi Tailam
Eladi Tailam is an oil blend of many Ayurvedic herbs. Studies show it to be highly effective
for many skin disorders, including hives, acne, dark under-eye circles, and rashes. It is
widely available from Ayurvedic companies. For hives, rashes, and itchy skin, use the Eladi
Tailam that is prepared in sesame seed oil, as opposed to coconut oil. There are no
contraindications and it is safe for children, but test on a small patch of skin first. Wait a
few hours and make sure there is no allergic reaction. Apply once or twice a day.

LIFESTYLE
Begin a meditation practice to calm the mind. Hives are mentally and
physically aggravating. Even 5 minutes of sitting still once or twice a day
helps the body heal. Sit quietly and focus on your breath. Use a mantra,
calming words of your choice, on the in breath and out breath (through the
nose) to keep you focused.
It is advised not to sleep during the day. Ayurveda says this increases Kapha,
which may play a role in the imbalance. If you must nap, do it sitting up rather
than lying down, and for less than 20 minutes.
Wear loose clothing made from natural fibers. If you have hives around your
torso, waist, or genitals, you may want to avoid underwear, bras, and
camisoles for a time.
Bathe a few times a week in warm water, pat dry, and apply recommended
oils. Do not use soaps or scrubs.
Don’t eat after 7 p.m. and go to sleep by 10 p.m. Wear a loose nightgown or
 shirt, or sleep naked on organic cotton or flannel sheets washed in plant-based
detergent.

APOTHECARY
Try coconut, neem, or mustard oil for a few days to see which brings you the
most relief. Apply liberally all over the hives to help quell the outbreak.
Triphala is known as a colon cleanser and toner, and a remover of toxins from
the blood and tissues. Take two tablets before bed. If this causes loose bowels,
take one tablet. If it causes constipation, make sure you drink a large glass of
warm water when you take a tablet.
Take neem tablets twice a day or mix ¼ teaspoon of neem powder in a small
amount of warm water and drink twice a day, for four weeks, with or without
food. Keep taking the tablets for an additional week or two, even if the rash
clears up, to continue strengthening and cleaning the cells, blood, and tissues.
Avoid neem if you are nursing or pregnant.
Ashwagandha nourishes the entire mind/body, making it a wonderful
supplement for the sometimes hard-to-diagnose hives issues. For hives, take
two, with or without food, every day for at least four weeks. Ashwagandha
has the added benefit of deeply relaxing the nervous system. Do not take if
you are pregnant.
Condition: Dry Skin
When things get out of balance in the body, Vata is usually to blame. With dry
skin, it’s clearly a Vata disorder, but there are hints of Pitta too, especially if
there is red, flaky, inflamed skin. The sebaceous glands in the face produce
sebum, the layer of oil that protects the facial skin from damaging toxins. It
keeps the skin moist, and in most environments, it is able to adjust the amount of
oil produced to keep the skin healthy and glowing. Even in cold and dry or hot
and dry climates, when working well, our skin should be well oiled with a
healthy sheen.
For some reason, though, we scrub, rub, tug, and exfoliate, spending
hundreds, if not thousands, of dollars on serums, soaps, and solutions that strip
the skin of its natural oils and good bacterial microbiome. I’m here to tell you
stop that! We wash too much and disturb the skin’s ability to breathe, hydrate,
and oil itself.
Dry skin is caused by aging, cold weather, harsh chemicals, a poor diet, and
even bathing in hot water. You may notice dried cracked lips, wrinkles, itchiness,
flakes of skin on your face, and perhaps even cracks that bleed. Legs and arms
may have dry patches, especially on the elbows and knees. It may come and go,
or be worse in cold and dry weather. Stress and not eating well can also make it
worse.
Identifying the cause helps to repair the damage. Home remedies are often
cheaper and more effective than anything on the market. And what you eat is just
as important as what you use on your skin. Remember that the skin, in Sanskrit,
is called the anamaya kosha, the layer derived from food. If the body is well fed,
it is reflected on the skin.

FOOD
Keep hydrated by drinking room temperature or warm water throughout the
day. Drink consistently rather than having large amounts of liquids every few
hours. Warmer water is more easily absorbed in the tissues than cold, iced
drinks. Certain teas, such as chamomile, ginger, fenugreek, and lemongrass,
are especially beneficial for the skin and complexion.
Consume hydrating foods such as melon, cucumber, and coconut. Add chia
and flaxseeds to your meals.
 Eat Warm Food
To help remedy dry skin from the inside out, try eating a fruit compote with apples or
pears. To make, boil a small pot of water, then add one chopped up apple or pear with a
pinch of cinnamon or nutmeg. Bring to a boil, reduce to a simmer, and cook until the fruit
is soft. Stir in a spoonful of raw honey or maple syrup if you want it sweeter. Eat the fruit
and drink the liquid.

Eat soup in cold months, at least once a day. All food should be warm. It is
especially important in winter that food be cooked and warm so that the body
does not need to generate more heat to digest. Cold food needs to be warmed
up in the gut to break it down and digest. In the winter, we need to conserve
that energy to keep the rest of the body warm.
Use ghee, coconut, sesame, and avocado oil for roasting vegetables, sautéing
greens, or adding to rice and grains. Olive oil becomes rancid when exposed
to high heat; add it to cooked foods, such as pasta or vegetables, or use it on a
low or medium heat.
Enjoy unctuous foods such as avocado, sweet potatoes, yams, and bananas.
Butter, whole milk, and ghee are good choices. Nuts are great and full of fat
and nutrients. Try soaking the nuts for an hour or overnight, to make them
even more digestible.
Avoid Vata-provoking foods that are frozen, cold, or dry, such as crackers,
pretzels, cold cereals, uncooked vegetables, as well as Brussels sprouts,
mushrooms, raw onions, and tomatoes.

LIFESTYLE
Sleep is a pillar of Ayurveda: When we sleep, the body repairs itself, including
the skin. Get to sleep by 10 p.m., and sleep for 7 to 9 hours.
Reduce showers and baths until they are necessary. Oil the body before or
after. Use warm to lukewarm water. Hot water exacerbates dry skin
conditions. Use a mild soap just in the areas you need to, like under the arms
and breasts, the groin area, and the soles of the feet. Otherwise, just let it be,
unless you are dirty from activity! Apply body oil, like coconut, sesame,
neem, and Vata herbal, to damp skin. Do not use neem essential oil directly on
 the skin if it is not in a carrier oil.
Wash your face once a day with mild soap or cleansing oil. Splash with cool
water, but only use a cleanser once a day or every few days if you have very
sensitive skin. Do not use a washcloth. Pat dry and apply oils as noted above.
Avoid excessive air travel, as that is an extremely dry atmosphere. If you must
fly, hydrate before, during, and after the flight. Carry your own thermos and
refill with warm water as needed. Don’t drink alcohol on the plane as it is also
dehydrating.
When traveling, use oil in all of your orifices to create a barrier for moisture
loss. Using ghee or sesame seed oil, oil the nasal passages, ears, anus, and
vagina. Just place a few drops of oil on your finger and apply every few hours.
Follow the oral care steps here. The most important ones for dry skin are oil
pulling and gargling. When we create an oil barrier to keep moisture in any
part of the body, even the cheeks and gums, it will help overall dry skin
conditions.
If you swim, apply oil, like coconut oil, to your entire body, including your
scalp, beforehand. Coconut oil protects you from the sun’s harmful rays and it
will put a barrier between you and the chemicals in the swimming pool.

APOTHECARY
Apply aloe vera gel to dry skin. Drink 2 to 4 tablespoons (30 to 60 ml) a day
of aloe vera liquid.
Manjistha cleans the blood and liver of toxins, having an especially powerful
effect on the complexion. Buy the powder to use as a face mask, and to make
tea. Take ½ teaspoon in a mug of hot water twice a day. For a super cleanse,
try ½ teaspoon of manjistha and ½ teaspoon of neem powder. Mix with warm
water and drink two to three times a day.
Hibiscus is a natural skin booster. Use the powder to make tea or paste for a
face mask. For the tea, take ½ teaspoon in a mug of warm water once or twice
a day. To make a paste, add a teaspoon of powder to your palm and keep
adding drops of water until a thick paste forms. Hibiscus is also great for the
hair and scalp. Add a few tablespoons (7.5 g) of the powder to a cup of water
(240 ml) for a hair rinse. There are no contraindications.
Licorice tea, made from ¼ teaspoon of licorice powder in a mug of water,
once or twice a day, will lubricate the tissues in the body, helping you stay
hydrated from the inside out.
Conventional supplements such as vitamin E, vitamin C, vitamin B, and zinc
improve dry skin. It’s always preferable to eat food containing these nutrients,
but in a pinch, the supplements work too.
Ideal Face Wash Routine by Dosha
Vata skin tends to be dry, thin, sensitive, and lacking in
elasticity. Pitta and Kapha both have more oil naturally
occurring in their skin, but Pitta skin leans toward redness
(rosacea, heat rash), while Kapha skin is more cold,
clammy, and slightly thicker than the other doshas. Note:
Particular oils, herbs, and washes can either calm or
irritate. Go slowly.
VATA
Daily: Splash your face with warm water in the morning
without cleanser. Pat dry but leave slightly moist. Apply a
Vata-calming oil, such as olive, coconut, ghee, or sesame,
to a damp face. Alternatively, spray a hydro-mist onto your
face or palms and mix with three to five drops of oil. Oil your lips and the inside of your
nostrils. Press your palms into your cheeks, forehead, neck, and around and under your nose.
Pressing ensures the skin absorbs the oil.
Once or twice a week: Combine 1 tablespoon (20 g) of raw honey with 1 tablespoon (15 g) of
triphala powder. Mix with a small amount of warm water. Blend and apply in an even layer to
your face and neck. Allow it to dry anywhere from 15 to 30 minutes. Rinse with warm water,
pat dry, and apply a thin layer of Vata-calming oils. Or use a banana-egg face mask. This
mask is packed with nutrients for your skin. In a blender, blend a ripe banana, an egg yolk,
and 1 tablespoon (20 g) of raw honey. Whip and apply to your face and neck for 15 to 30
minutes. Allow it to dry and rinse with warm water.
PITTA
Daily: Splash your face and eyes with cool water morning and evening to calm the heat of
Pitta. In the morning, after splashing, pat dry and apply Pitta-calming facial oil such as
hibiscus, olive, sesame, or ghee to a damp face. Alternatively, spray a hydro-mist onto your
face or palms and mix with three to five drops of oil. Oil lips and nostrils, too. In the evening,
apply oil to cleanse the face. Use any of the oils above or neem in a carrier oil. Gently
massage the oil into your face in a circular motion. Allow it to be absorbed for a minute or
two, then take a warm washcloth and gently press it onto the skin to absorb excess oil and
any dirt or makeup from the day. For an emotional boost, as well as a skin cooler, pat two to
four drops of grapefruit essential oil onto the face and neck, and around the ears.
Once or twice a week: Make a face mask from 1 tablespoon (15 g) of hibiscus powder and 1
tablespoon (15 g) of neem powder. Mix with a small amount of water to make a paste. Apply
an even layer to your face and neck. Allow it to dry anywhere from 15 to 30 minutes. Rinse
with warm water, pat dry, and apply a thin layer of any Pitta-calming oils. A cooling mask for
Pitta, especially beneficial in summer, is an avocado-cucumber mask. Blend a cucumber and
the pulp of one avocado. Apply to your face and neck, allow it to dry, then rinse off.
KAPHA
Daily: Kapha rarely has dry skin as they naturally have more oil than the other doshas, but
they get more dry as they move more into the later years of life (associated with Vata dosha).
If this is the case, follow the guidelines above for Vata. Even if you are not experiencing dry
skin, it is always wise to not overwash. A splash of water in the morning, followed by a few
drops of sesame seed oil or jojoba oil, with herbs or essential oils like grapefruit, clary sage, or
bergamot, reduces oil and sebum production. Using wet palms, press the oil into the skin. In
the evening, rinse with a mild soap like a neem or lavender soap, pat dry, and apply oil under
the eyes or wherever it’s needed.
Once or twice a week: Apply a mask made from 1 tablespoon (15 g) of triphala powder and 1
tablespoon (20 g) of raw honey mixed with warm water to create a paste. Apply an even layer
to your face and neck. Allow it to dry anywhere from 15 to 30 minutes. Rinse with warm
water, pat dry, and apply a thin layer of a Kapha-calming oil.

Nourishing Massage
One of the easiest and most enjoyable ways to maintain healthy skin is to do an Ayurvedic
massage called abhyanga (here), every day if possible.

Vata
Sesame seed oil or an herbal blend designed to reduce Vata.

Pitta
Combine coconut and sesame seed oils.
Kapha
Add some mustard seed oil to sesame seed or sunflower oil for an extra boost.

Warm the oil by running the bottle under hot water.

Stand on a towel or a bath mat you wonʼt mind getting oily.

Put about a quarter-sized amount of oil in your palm and apply the oil to your body,
beginning with your scalp, neck, and face and working your way down. Add more oil as
needed. Use long, deep strokes and cover your entire body with the oil, moving up and
down over the long bones and in a circular motion over your joints, tummy, and hips.
Concentrate on areas that may be achy or have pains. Press the oil deep into your skin.

If you have the time, allow the oil to penetrate the skin deeply by leaving it on for 15 to 20
minutes before showering or bathing. If you do not have time for a full-body massage,
focus on massaging your joints, head, and feet.

After the massage, shower or bathe to remove most of the excess oil. No need to use soap.
Leave a thin layer of oil on the skin to stay moisturized, keep environmental toxins out, and
allow the skinʼs microbiome to flourish.

If applying after bathing, allow the oil to sink into the skin before putting on clothes. You
may dab excess oil off with a towel prior to dressing.
Condition: Toenail Fungus
Toenail fungus appears in several ways: thickening of the toenail, yellow or
white discolorations, or a foul odor akin to a dirty socks smell. There can be
pain, especially in ill-fitting shoes. I am including it here under skin conditions,
as it affects not only the nail and the nail bed, but penetrates the epidermis as
well. As a yeast infection primarily, this condition is challenging to clear up.
Keep up these practices daily as fungus growing on our skin disrupts the entire
system. It can take months to eradicate so stay vigilant, and with time, it can be
healed.

FOOD
Reduce sugar. Yeast thrives in that sweet environment. Avoid white sugar
completely and eat sweet fruits in moderation. Consume raw honey, especially
Manuka honey, as it has extremely nourishing, antibacterial properties. Apply
it topically as well.
Eat only slow-burning complex carbohydrates such as greens, peas, beans,
and whole grains.
Avoid greasy, fast, fried, and processed foods. These will create ama (toxins)
in your gut and further the spread of bacteria. A clean diet will help to clean
up the fungus.

LIFESTYLE
Wash your feet every day and be sure to dry them completely, especially the
area affected by the fungus.
As often as possible, keep your toes exposed to the air by wearing sandals or
other open-toed shoes.
If you must wear socks, use only organic materials, such as cotton or hemp,
and change frequently so the fungal area stays dry. Avoid all synthetic
materials, such as polyester or Lycra, as they trap moisture against the toes.
Some sport socks have moisture-wicking material, which may be effective.
If your shoes are old and dirty, get rid of them. Keep feet and shoes clean and
dry.
Make sure your shoes are the right size. Have some space between the toes
 and the front of the shoes. Air and space are important in preventing the
fungus from growing.

APOTHECARY
There are many home remedies for toenail fungus. Try each one for about two
months. If you don’t see any relief in that time, move on to the next one.
Fungus is tricky and hard to pin down. Hopefully one of these will work for
you!
Turmeric may help get rid of fungus: First, dust the area with turmeric powder
and rub it into the affected area. To make a paste, add ½ teaspoon of turmeric
powder to a small amount of water and mix. Apply this once or twice a day.
After it dries completely, wash it off and dry the feet thoroughly.
Tea tree oil is antifungal and reduces signs of infection. In the morning and
evening, apply a few drops of oil onto a cotton ball and dab it all around the
area. Allow it to dry before putting shoes or socks on.
Mix 1 teaspoon of olive oil with a few drops of oregano oil, which is
antifungal, antibacterial, and antiviral. Other oils to mix with olive oil include
lavender, tea tree, calendula, clove, neem, and chamomile. Apply twice a day
and allow it to be absorbed before putting on shoes or socks.
Ayurvedic herbs, triphala and guggulu, pack a huge detoxifying punch. Use ½
teaspoon of each powder and some warm water to make a thick paste. Apply
twice a day, allow to dry completely, then wash and dry.
Create a foot soak with baking soda, apple cider vinegar, and warm water. Use
¼ cup (60 g) of baking soda, 1 cup (235 ml) of apple cider vinegar, and 10
cups (2.4 L) of warm water. Mix these using a bucket or foot soak tub and
place your feet in the soak for 30 minutes. Do this once a day until the fungus
is gone. Remember to dry your feet completely.
Conditions: Scars, Burns, and Wounds
We all get a few bumps and bruises in our lifetime, but some people suffer
serious injuries and accidents that leave their mark on the skin forever. When I
was thirteen years old, I fell through a glass door, nearly severing my left arm
completely and deeply lacerating my back and legs. After the incredible medical
team put me back together and casts and braces came off, I was left with an
astonishing array of scars.
While physical recovery was the focus of my healing, I was, of course,
consumed by the scars on my skin. At thirteen years old a pimple could throw
me for a week, but now I had to deal with over 400 stitches’ worth of thick, red,
uneven, bumpy, long scars. I was told that after the stitches were removed and
the scars began to heal, I could apply shea butter and vitamin E to help further
the healing. Over-the-counter options seemed suspicious and even smelly, so
shea butter and vitamin E it was, for years. I wish I had known about Ayurveda
then, but I’m glad I do now.
This advice is for non-emergencies. If you have a serious accident, cut, or
broken bones, seek medical attention immediately. Use the information for
healing scars once you are treated and recovering.
If you are hurt, clean the wound immediately with warm water and soap and
gently dry. Apply pressure to stop bleeding. After taking the normal steps for a
cut, burn, or wound, follow these protocols for healing and scar reduction only.
Treat the wound as soon as possible to lessen the chance of a prominent scar.

FOOD
Eat a balanced diet with carbohydrates, protein, fiber, and fats. You may need
more protein while healing.
Add bone broth into your daily routine while healing. One cup a day of beef
or chicken bone broth will deliver collagen and protein, which are both key to
wound healing.
To heal your skin, get more vitamin C through foods such as strawberries,
Brussels sprouts, cabbage, cauliflower, broccoli, and citrus fruits. Zinc is also
important to wound healing and can be found in pumpkin seeds, peanuts,
cashews, almonds, eggs, chocolate, whole milk, meat, shellfish, chickpeas,
lentils, and legumes. Omega-3 fatty acids contain antioxidants and retinols,
 which reduce inflammation and help scars heal faster as well. Eat salmon,
anchovies, sardines, and mackerel, which have high omega-3 content.
Add a teaspoon a day of turmeric into your diet. Sauté it in ghee and add to
savory foods or make a hot drink, such as Golden Milk (here) with ½ teaspoon
of turmeric in 12 ounces (355 ml) of whole milk. Add a pinch of cinnamon,
nutmeg, and black pepper, and ½ teaspoon of ghee for better absorption.

LIFESTYLE
When the wound is healing, expose it to fresh air as soon as possible. The
oxygen and air will help to re-establish the microbiome.
Wear loose clothing over the area. All-natural fibers are best.
Avoid swimming in chlorinated pools until the wound is completely healed.
Never use harsh soaps or scrubs on the area. Always pat dry.
Be sure to get enough sleep. That’s 7 to 9 hours for most people. Our bodies
heal while we sleep.

APOTHECARY
Try turmeric. Make a paste from turmeric powder and apply it directly to the
wound. Cover with a clean cloth or bandage. Make sure the bleeding has
stopped before applying.
For minor cuts and scrapes, apply tea tree oil directly to the injury—just a
drop or two as this is a powerful antiseptic.
Apply aloe vera gel to wounds with pain or swelling, or a minor burn. Look
for one that doesn’t have dyes or any other additives.
Ghee works well for minor burns. Apply a thin layer and leave open to the air.
Neem oil is an antiseptic and accelerates healing. Applying neem early to an
injury will reduce your chances of getting a scar.
After the wound has begun to heal, gently massage the area two to three times
every day with coconut oil.
The Ayurvedic herb gotu kola also is a great healer of scars. Apply as a paste
or take as a tea or oral supplement. Gotu kola acts like a steroid to heal the
tissues, without the negative side effects. Take one or two tablets a day (60 to
150 mg) while healing. This is not recommended for pregnant women.
Apply castor oil directly to wounds to increase the lymphocytes around the
wound, which will increase healing and reduce scarring.
 Case Study
Laura came to me for depression and nearly constant stomachaches. Almost everything
she ate gave her cramps, and she never knew when she would need to use the bathroom.
She hated eating out and hesitated to have people over to her house. This exacerbated her
depression and grief at losing a loved one a few years prior.
Why am I including this scenario under the topic of skin? Because it was revealed during
our intake session that Laura had been taking antibiotics for more than twenty years. Daily.
For more than twenty years. I nearly fell off my chair. A doctor had prescribed her the drug
for adult-onset acne and Laura, now forty-five years old, was afraid that if she stopped the
acne would return.
Besides the fact that I simply could not believe a doctor would continue this for two
decades, it all made sense to me. Every symptom Laura had was related to antibiotic use.
Antibiotics work for acne because they wipe out bacteria in the system, including bacteria
that causes acne. Out with the bad is out with the good. Her body was struggling daily to
replenish the gut and skin microbiome but was losing out to the daily antibiotic. Not only
did her doctor not warn her about the possible resistance to future antibiotic use, but he
did not discuss probiotic benefits or even skin care.
The result was decades of diarrhea, gut issues, lethargy, and indecisiveness. She stayed
too long in situations that were not healthy for her and was unable to move forward in life.
The depression was likely caused by the compromised microbiome in the gut, where our
“happy” hormones are produced, like serotonin, dopamine, and oxytocin. Not to mention
the long-term damage to her liver, where the antibiotics were processed. I call the liver the
washing machine of the body. If it is constantly under attack, we suffer because the liver
cannot properly process everything else that enters the machine—our body.
Working with her doctor, we devised a plan for Laura to stop taking the antibiotics and
begin a regimen to detox her gut and liver. She took the powerful Ayurvedic herb
manjistha, which has amazing healing properties for both the skin and liver. This blood
purifier detoxes and supports blood circulation to create a clear, healthy complexion.
Other powerful herbs she took included neem and bhumyamalaki, both known to clean the
blood and liver, and provide general detox, completing the supplement package to heal her
skin and gut. She stayed on these herbs for six weeks.
After the Ayurvedic herbs cleansed the liver and gut, Laura took a powerful probiotic
called Trenev Trio to repopulate her gut with trillions of live bacteria. Her symptoms really
turned around, and she seemed like a new woman. Additionally, instructions were given
(and followed) to leave her skin alone! The temptation to overwash is great, but the skin is
happiest with the occasional use of gentle oils and cleansers to rebuild its microbiome of
healthy bacteria, enabling it to fight off environmental toxins. Using tender methods of
cleaning the skin, including oils mixed with hydrosol waters, patting dry, and pressing the
oil/water mixture into the skin once a day, we were able to find the right balance.
For Laura, the process was to wash her face once a day with neem and aloe soap. Just a
small amount of soap rubbed into the face and neck, then splashed with water. No
washcloth, no scrubbing. Pat dry with a fully organic cotton towel and apply two to three
drops of neem oil with sandalwood hydrosol spray to the face and neck. Pat and press the
oil/water mix gently into the skin.
Lauraʼs gut issues took about three months to resolve, which is amazing after twenty
years of abuse, but the body is resilient and, given time, herbs, and proper care, it will
bounce back. Her depression lifted as she incorporated plant-based foods into her diet and
reduced dairy, unhealthy oils, and non-organic wheat. As the gut improved, circulation and
detoxification improved and, on top of everything else, Lauraʼs skin looked beautiful.
There was no need to continue any of the herbal supplements or the probiotic after the
symptoms cleared up. Laura was able to maintain a healthy balance by eating prebiotic and
probiotic foods, continuing a gentle skin-care routine, and following a regimen for her
dosha.
 6

Reproductive System: Healthy for Life

The reproductive organs and tissues (shukra and artava dhatu) are important at every stage of
life. Libido, fertility, menstruation, dryness, menopause, and andropause are managed by paying
attention to this dhatu. These tissues grow from birth to puberty and fertility, becoming robust.
After the age of thirty-five to forty, the primary use for these organs (reproduction) fades. In
Ayurveda, we call the juice or nectar that is secreted in stages of youth and good health ojas. As
we age, ojas depletes. Less nourishment is absorbed in this dhatu due to the natural process of
hormonal depletion. With care and attention, we can feed and nourish the organs to ensure that
this area stays robust, moist, and healthy—able to both receive nutrients and eliminate waste
until the end of life.
Ayurveda and Reproductive Health
Our reproductive organs are the center of the sacral chakra (swadhistana). This
chakra is the center of creativity, sexuality, intimacy, and emotional intelligence.
The sacral chakra is watery, allowing for a healthy flow of nutrients and
emotions. It is below the navel and above the pelvic bones. Located just below it
is the root chakra (mulhadarah), which keeps us grounded, safe, stable, and
secure.
These two chakras work with the other five chakras, but it’s these two that
most directly relate to sex. While the seven main chakras (root, sacral, solar
plexus, heart, throat, third eye, and crown) ideally will be balanced for a healthy
sex life and life in general, we’ll look at how to support and increase the
qualities we need in the sacral area.
Grounding, stability, fluidity, creativity, and movement define this area. If the
organs and tissues get dry, blocked, and stagnant, it will slow us down in many
facets of our life. The importance of staying pliable affects us on every level. We
need good flow in urination and menstruation. We need sexual energy and
desire, the ability to dream and create. Additionally, the next chakra up is the
solar plexus, which is a center of power. That energy can give us a boost to
create and flow in all areas of our lives. It’s all connected here.

FOOD: FEEDING THE LOWER CHAKRAS

Focus on foods that align with the colors of the first three chakras. Red for the
root, orange for the sacral, and yellow for the solar plexus. Red, orange, and
yellow bell peppers; apples, oranges, and bananas; carrots, red beets, and
golden beets; orange roughy fish and salmon; ghee, turmeric, and saffron.
Hydrate with nourishing drinks, warm smoothies, and soups. Combine
densely nutritive, grounding foods like dates, almonds, and oats (or oat milk)
to make an ojas-rejuvenating smoothie. Throw a handful of oats, bulgur
wheat, or farro (an ancient grain) into a pot of soup for an extra ojas-building
boost. Use ghee abundantly.
LIFESTYLE: SASSY AND SEXY
Lean in to your desires and dreams. Ignore pressure to conform to society’s
views of what an older person should look like. Dress however you want. Do
your hair in your favorite styles.
Dress to avoid harsh elements on sensitive skin. Wear a scarf to protect your
neck from sun and wind damage. Cover your arms from the harsh sun.
Wear comfortable shoes and clothing. (I did not say “sensible”!) Feet can
widen as we age and toes can spread. Wear shoes with a wide toe box and
avoid anything that restricts movement.

APOTHECARY: ROBUST AT ANY AGE

Shatavari. This is one of Ayurveda’s wonder herbs that repairs many issues. In
addition to overall feminine health, it is appropriate for all genders to improve
libido and sexual function, increase vaginal lubrication in women, enhance
sensitivity of the nipples, and promote feelings of love and devotion. Note that
shatavari boosts fertility. Take one to two tablets a day before food. Shatavari
comes from the asparagus root, so if you have an allergy to asparagus avoid this
supplement.
Ashwagandha. In Sanskrit ashwagandha means “strength of a horse.” It is an
adaptogen that responds to what the nervous system needs, promoting healthy
sleep as well as maintaining a relaxed energy, allowing the body to heal and
function at the highest level. The aging process is supported by this herb, as it
rejuvenates and promotes strong muscles, joint health, and bone density. Take
two tablets before bed for four weeks and notice if your sleep improves. If so,
continue to take in the evening. Alternatively, you can take two during the
day, with food, to maintain good health and energy. Take for as long as
needed.
Condition: Low Libido
Many of us, as we navigate puberty, cannot imagine a day when we might not be
very interested in sex. But alas, it happens. Stress, age, negative or traumatic
experiences, poor nutrition, and lifestyle choices might erode our natural sexual
desires. Ayurveda wants to ensure that we have a healthy libido at every stage of
life as this area is an important energy center.
Ayurveda says that sex with someone you love will enhance your libido, but,
conversely, sex with someone you do not love will deplete you. If desire is
suppressed, emotional and physical issues may arise. Sex with someone you love
reflects the qualities of chakras that help keep you feeling intimate, safe, and
secure as well as in touch with your sexuality.
There are ways to increase your libido, but remember to eat well, sleep well,
move your body, and be mindful of all the healthy practices we have talked
about. These remedies are aphrodisiacs. Interestingly, the Sanskrit word for male
aphrodisiacs is Vajikarana, which literally means “horse power.”
FOOD
Watch your weight. Overeating and undereating both deplete your sexual
energy. Strive for a balanced diet that is appropriate for your dosha. Avoid
fried, overly fatty, and processed food.
If you drink alcohol, choose one to two servings of beer and wine. Avoid
spirits; they will ultimately depress sexual desire.
Food that increases blood flow aids in sexual desire and function. Those foods
include oysters; lobster, crab, and seafood high in zinc; antioxidant- and
nitrate-rich foods such as beets, celery, spinach, and arugula; nuts and seeds;
fresh fruit; cocoa and green tea. The allicin in garlic is an enhancer, but be
sure to brush your teeth after! These foods are heart healthy and increase
blood flow.

LIFESTYLE
Sleep is essential to all aspects of life, libido included. If you do not sleep well
at night and wake feeling unrested, the rest of your physical, emotional, and
spiritual functions will be limited.
Connect with your partner on a deeper level by meditating, listening to guided
meditations, and even listening to podcasts dealing with relationships,
sexuality, and erotica. By participating in these activities together, you are
creating trust, which is key to a robust libido. You may also consider seeing a
counselor, couple’s therapist, or sex therapist to help you uncover issues and
create deeper bonds.
All genders should see a doctor to rule out low libido as an indicator of
serious issues, and be certain to get enough physical exercise to maintain
healthy airways, blood flow, and stamina.

APOTHECARY
Please note: These recommendations are widely available on the internet, but
should be taken under the guidance of an Ayurvedic, Traditional Chinese
Medicine, functional medicine, or homeopathic practitioner or naturopath.
Traditional Ayurveda recommends an herb called safed musli, which has been
called an alternative to Viagra. However, in addition to increasing blood flow
and other physical components, safed musli acts on the mind as an
aphrodisiac.
Gokshura comes from a small shrub and is found worldwide. It will increase
lubrication, arousal, and desire and can be used by all genders. In powder
form, add ¼ to ½ teaspoon to warm water and drink once a day before food.
Do not take if you are pregnant or nursing.
Brahmi is known as a brain tonic, supporting memory and the nervous system.
As such, it supports a healthy libido. One exceptional by-product is that it is
great for your hair, too! Another is its ability to promote awareness and
alertness that help you to be mindful of you and your partner, allowing for
more trust and openness. Take one to two tablets a day after food.
While food, herbs, and supplements nudge you in the right direction,
aphrodisiacs are not the final solution. Take a deeper look into your personal
relationships and note where you might improve your connections. Be better
equipped to make good choices and live a stress-free life by staying healthy
mentally and physically. This will boost your sexual desire too.

Ojas-Replenishing Treat
While sex can be amazing it also can sap energy and leave us feeling drained. In Ayurveda,
when we expel a huge amount of energy, we look to nourish and replenish ourselves. Ojas is
that essence of life, and when we feel drained, even from a good thing, it means we have
used up a good amount of ojas. Don’t despair! Here is a treat that restores ojas, increases
energy, and is delicious. This recipe serves two, but feel free to increase it for more.

Serves 2
6 large Medjool dates, pitted
6 almonds, soaked in hot water, and peeled
1 tablespoon (15 g) ghee
½ orange, juiced
Open the dates and insert one almond into each. In a frying pan, melt the ghee over medium
heat. Place the dates in the pan, turning once or twice to coat them in ghee. Add the orange
juice to the ghee and dates and stir gently so as not to knock the almonds out of the dates.
Sauté the dates in the mixture for about 3 to 5 minutes, or until hot. Remove and place on a
plate. Allow them to cool just a bit and enjoy!
Condition: Infertility
I could write an entire book on Ayurveda and fertility, and several people have.
It’s such a vast and important topic as so many struggle with the ability to get
pregnant. We live in a world where people postpone trying to get pregnant until
they are past the age of their highest fertility. In addition to that, stress, the
environment, poor food and drink choices, and hormones in the foods we eat all
play a role.
If you are having trouble getting pregnant, I suggest you visit an Ayurvedic
practitioner who specializes in this area. There are so many reasons for the
condition, and individual care is necessary to help you be successful. On the
journey to motherhood, please consider these steps.

FOOD
Keep the tissues nourished by eating a diet rich in good fats such as ghee,
avocado and olive oil, nuts, and seeds. Eat foods high in folic acid such as
beans, peas, lentils, and eggs, and low in mercury, like some types of fish.
High-fiber foods are key, so eat veggies, oatmeal, and whole grains.
Avoid processed meats, alcohol, and simple carbohydrates such as syrups,
candy, and sweeteners.

LIFESTYLE
Being overweight or underweight negatively impacts your chances of getting
pregnant. Try to maintain a weight that is reasonable for your frame. This
means thin for Vata, medium build for Pitta, and slightly larger/curvier for
Kapha.
Meditate for stress reduction and use visualization to see yourself as fertile,
becoming pregnant, and birthing a healthy baby.
Make sure you get the right amount of sleep, which is usually between 7 and 9
hours a night. Sleeping at the appropriate times is important for the highest
level of body function. Get to sleep by 10 p.m.
Relax. Have date nights. Talk about all the possible ways of having a baby,
including IVF, surrogates, and adoption. Know that there are options. Enjoy
the company of your partner, if you have one, or good friends and family who
 do not put pressure on you. Try not to put pressure on yourself.

APOTHECARY
Herbs that support the female reproductive tissues include shatavari, brahmi,
vidari kanda, and guduchi. These should be taken under the advice of a
consultant who is familiar with any other medication you are taking.
Do abhyanga self-massage (here) daily with sesame or almond oil. Apply the
oil to the entire body and allow it to seep into the skin for 20 minutes, then
rinse off.
Condition: Vaginal Dryness
This painful condition usually occurs during menopause as estrogen decreases
and the vaginal tissues thin. It may also occur due to medication, medical
conditions, or extreme Vata imbalance. A dry, thin vaginal wall makes it very
uncomfortable to have intercourse, exercise, and even urinate. Diet, oils,
supplements, and some lifestyle changes will help you find relief.

FOOD
Follow all the food rules for menopause. Avoid becoming dehydrated by
sipping warm or room temperature water throughout the day. Incorporating
watery foods, such as zucchini, watermelon, chia seeds, and flaxseed, in your
diet helps.
Eat a Vata-pacifying diet that includes nutrient-dense foods such as dairy, nuts,
nut butters, healthy grains, some meat, avocados, and sweet juicy fruits.

LIFESTYLE
Wear loose, 100 percent organic cotton underwear. Avoid tight pants and
jeans. Allow for natural air flow.
Use wet wipes after urinating rather than toilet paper, and pat rather than
rubbing. Do not use soap on or around your vagina. Just rinse the area with
warm water. Harsh chemicals will hurt and increase dryness.
Be sure to use a natural laundry detergent and avoid all perfume, powder, and
lotions in the vaginal area.
Avoid tampons and notice if certain condoms make the condition worse.
Remember to talk to your partner about your condition and let them know
what hurts and what feels better. Taking your time during foreplay or using
coconut oil or ghee increases lubrication.
Quit smoking ASAP.

APOTHECARY
Our favorite female rejuvenative, shatavari, is a lifesaver. It naturally increases
lubrication. Take two tablets before food, once or twice a day.
Specific oils as topical applications help each dosha. Use organic oils only,
such as sesame, coconut and ghee. Apply to the labia area as needed. Eat more
ghee, too.
Drink 2 ounces (60 ml) of aloe vera juice in the morning on an empty stomach
daily.
Drink licorice tea or take licorice powder (½ teaspoon) once a day before
food. Do not take licorice if you are pregnant.
Perform abhyanga massage (here) every day. This external oiling of the body
penetrates through the tissues and will help to ease all dryness in the body.
Condition: Vaginal Yeast (Candida) Infections
Yeast, or Candida, lives in our bodies, usually in harmony with the other bacteria
until something comes along and disrupts it. Infections take root when one has
sluggish, low digestive fire, called manda agni in Sanskrit. The result is ama,
meaning undigested food that will eventually become a toxic, fermenting mess
in the gut, disrupting the microbiome, spreading out to the rest of our tissues,
and creating a host of unhealthy microbial activity. This leads to overgrowth of
yeast, which may show up in the digestive track, the blood, eventually into skin
folds, the anus, and the vagina. Other causes are antibiotic use, stress, poor sleep,
high sugar intake, and obesity.
The white, sticky qualities of a yeast infection point to a Kaphic imbalance.
Kapha is heavy, unctuous, sticky, wet, and cold, just like yeast. Some yeast
infections look more Pitta in nature with a thinner, milky discharge and slightly
yellow. This means that some of both Kapha and Pitta food guidelines must be
followed.
One must be vigilant in following the protocols as yeast infections are
notoriously difficult to eradicate. Conventional medicine is effective, but the
chemicals used to clear up the Candida may have negative side effects, such as
killing all the Candida, rather than re-creating the balance that once existed. If
you have a stubborn yeast infection that will not clear up, despite having
followed the treatments, a combination of Western and Eastern may be needed.
If you have had one, you know that yeast infections cause burning when
urinating, a foul odor, unbearable itching, inflammation, irritation, and/or a thick
white or thinner, yellow discharge. The discomfort might last for weeks as one
searches for a cause (often diagnosed as vaginitis) and a cure. Nearly 75 percent
of women will have a vaginal yeast infection in her lifetime. Mine came when
using the “sponge” for birth control in the 80s. Those spermicidal chemicals did
not suit my body, and I found myself with a terribly difficult-to-cure reaction: a
raging yeast infection. I applied yogurt, sat in apple cider vinegar baths, and
probably did a few other home cures.
In the end, though, I remember taking Diflucan (fluconazole) by mouth. I’m
sure my gut suffered, but back then I didn’t know how to support myself while
taking a drug that wipes out fungus. There are legions of home remedies, but
sometimes the pain and discomfort win out and we turn to an over-the-counter
cream or a prescription drug. I share these details with you hoping that if you
need to take a Western drug, you can follow the guidelines here to help rebuild
your gut microbiome and get you back into balance.

FOOD
Strictly follow a diet containing no sugar, including fructose, honey, jaggery,
coconut palm sugar, maple syrup, or date syrup. This means no fresh or dried
fruits or fruit juices. Candida thrives in sugar, so to wipe it out, cut off its food
source.
Stay away from fermented foods, yeasted breads, and crackers (anything with
yeast in the ingredients). Kapha-genic (food that increases Kapha) foods
should be avoided, including dairy, wheat, and sugar. Avoid mushrooms,
vinegar, pasta, hard cheese, peanuts, and baked goods. Gluten-free is best.
Avoid heavy, oily foods, fried food, and fast food.
Eat lots of dark, leafy greens and nonstarchy vegetables such as broccoli,
cauliflower, kale, romaine lettuce, and green, yellow, and red peppers. Avoid
squash, corn, potatoes, yams, cassava, parsnips, and sugary veggies such as
beets and carrots.
Use ghee, sesame seed oil, or olive oil. Be sure to include these spices in your
diet: turmeric, ginger, cinnamon, cardamom, cumin, and hing (asafoetida).
Eliminate caffeine as it is a diuretic. Drink hot water with lemon or lime and
herbal teas. Try to stay consistently hydrated as that will help to detox the
body. Avoid drinking alcohol as it converts to pure sugar. A good substitute
for a sparkling drink is kombucha or KeVita, which is a water-based kefir
drink.

LIFESTYLE
Wear loose organic cotton or other breathable material for underwear. Don’t
wear tight pants (including yoga pants) or leggings, tights, or stockings. The
vaginal area must be allowed to breathe and air out.
Get 7 to 9 hours of sleep a night; go to sleep no later than 10 p.m. Sound sleep
is healing for the entire system. Sleep on organic cotton sheets and go without
underwear.
Relax and rest. The body has been invaded by an overgrowth of fungus. You
may feel depleted, so give in to it and take it easy. Avoid naps, but if you feel
sleepy in the daytime, try resting sitting up for 10 to 15 minutes.
 Don’t have sex until the infection is completely cleared. Yeast infections are
not contagious, but sex will further irritate the area and make it uncomfortable
or painful.

APOTHECARY
Take a good probiotic that contains live bacteria, including Lactobacillus
acidophilus and Bifidobacteria bifidum.
Wash with triphala powder for Kaphic, thick white, smelly discharge. Take 1
tablespoon (15 g) of triphala powder in 2 cups (475 ml) of warm water. Allow
the triphala to steep for 10 minutes. Soak a washcloth in the mix and apply to
the vagina, gently allowing the solution to cover the entire area. Keep bathing
in the mix for 5 minutes. Neem or licorice powder can be substituted for
triphala.
Use a mix of diluted tea tree oil with honey. In a small bowl add 1 cup (235
ml) of warm water to three to five drops of tea tree oil and 1 tablespoon (20 g)
of raw honey. Use Manuka honey if you have it. Apply to the vagina with a
cloth and allow it to penetrate the area for 10 to 15 minutes, then rinse off and
pat dry.
Wipe clean with a cool washcloth. Some women prefer a cool washcloth. If
the above application is not comfortable, allow the compounds to cool off, or
add cool water.
Some people swear by full-fat, organic plain yogurt. Apply liberally to the
entire vaginal area. Eat a small bowl every day too. Make sure the yogurt has
live bacteria.
For itchy, inflamed infections, use aloe vera gel or coconut oil topically
several times a day. Allow the gel or oil to dry completely before getting
dressed.
Apply apple cider vinegar with a washcloth or cotton balls. Leave it on for 5
minutes and wipe off, twice a day. Drink 1 teaspoon ACV in warm water once
a day, on an empty stomach.
Condition: Andropause
Over the years, my male clients have come in with a host of symptoms with
seemingly “no cause” to pin them to. It’s just growing old, some will say. When
I point out that they are of the age of andropause, most of them have never heard
of the term. Some have heard about “male menopause,” but andropause remains
elusive and not well understood by many.
Andras in Greek means “human male,” and pause in Greek means
“cessation”; andropause is defined as a syndrome associated with a decrease in
sexual satisfaction or a decline in a feeling of general well-being with low levels
of testosterone in older men. With aging, hormone levels change to
accommodate what is required of the body. As men and women grow older and
pass the age of fertility, when robust hormone production to procreate is no
longer needed, fewer hormones are produced, causing a host of issues.
As we live longer, we more acutely notice the changes, and some will go to
extraordinary lengths to boost hormone production and try to stay youthful
longer. Our bodies and minds have innate systems that keep us healthy and vital
at each stage of life, but we sometimes fight against it, desiring to feel like we
did at twenty-five when we are sixty-five.
Ayurveda is a beautiful system that allows us to age gracefully and naturally
while protecting the tissues, keeping them robust and functioning as they were
meant to be. We may want to fight against this with hormone injections and
supplements, but ultimately, the body will win. Appreciate the wisdom of the
body and allow nature to do its job. Appreciate all the stages of life, embrace
changes, and work with them rather than against them. I am a big believer in
flowing downstream instead of struggling to swim upstream against the tide. If
we follow the guidelines for healthy eating, moving, and sleeping, we are
flowing.

FOOD
Eat Vata-pacifying food such as milk, ghee, eggs, poultry, fresh fruits, nuts,
grains, greens, and lots of cooked vegetables. Reduce red meat consumption
and eat more fish. If you are overweight, consume a bit less of these foods.
If you do not suffer from Pitta issues, such as heartburn, increase intake of
foods and fruits high in lycopene and vitamin C, such as tomatoes, cherries,
 melons, oranges, and citrus.
Reduce alcohol intake, excessive sugar, and all processed foods. Stay hydrated
to keep the tissues robust. Sip water or herbal tea throughout the day or drink
kombucha or KeVita (a water-based kefir drink).

LIFESTYLE
Create a daily routine and try to stick to it: Sleep and consume meals on a
regular schedule. Exercise at the same time of day. This will help your body
regulate to the hormonal changes.
Reduce stress by not pushing yourself so hard to perform in the areas of sex
and exercise. Strenuous activity of any kind creates imbalances in mind and
body. Try not to go to extremes, such as running in the heat of day or staying
out late and getting up too early.
Do not suppress natural urges, including belching, flatulence, coughing, bowel
movements, urination, sneezing, yawning, sleeping, crying, orgasm, hunger,
and thirst. Allow your body to express itself naturally. Holding in natural
urges increases toxins in the mind and body. We should follow this rule at
every age.
Watch your weight. Being overweight or severely underweight will negatively
affect your hormonal balance and other bodily functions. Be aware of any
changes and adjust your lifestyle to stay at a steady and healthy weight.
Muscle mass decreases as testosterone decreases. Stay on top of this by
working out with weights and aerobics and stretching. Yoga plus strength
training is a great combination to stay strong and flexible.
Don’t smoke.

APOTHECARY
Daily self-massage on the joints with Vata-reducing oil will keep the tissues
nourished and flexible while enabling the body to detox properly. Try to do a
whole-body massage a few times a week and rinse off the excess oil after it
has been on the body for 20 minutes. See here for details.
It is just as important for men to maintain a healthy reproductive system as it
is for women. For healthy prostate, urine flow, and aphrodisiac effects, try the
Ayurvedic herbs ashwagandha, gokshura, amalaki, guggulu, licorice, and
vidari kanda. See an Ayurvedic practitioner for more precise dosing for your
unique condition.
Condition: Menopause and Hot Flashes
Menopause is a natural transition that all women, if they have a uterus and live
long enough, will pass through. I say pass through because you will get through
it! With a few helpful steps along the way, you may find that you come out
happier, stronger, and wiser on the other side.
Menopause is when a woman ceases to have her menstrual period, usually
recognized as full-on menopause when there has been no menstrual bleeding for
one year. The hormones progesterone and estrogen drop around the age of thirty-
five, when most women enter perimenopause, which is the time before the
complete cessation of periods as most of the eggs a woman is born with have
been depleted. Women’s sex hormones decrease as they enter the stage when the
eggs are no longer needed to create babies. Don’t despair. It’s not all lost, and
you can rebuild in a different way.
Some women are relieved to be over the fertile stage of life, but many desire
to remain sexually active, which supports healthy tissues, moist skin, strong
bones, heart health, and emotional satisfaction. A robust reproductive system is
necessary to keep women from “drying out” and “shriveling up.” Harsh words, I
know, but through the actions in this section, you can stave that off and thrive.
Women still can create estrogen even after menopause; it’s just less than was
needed when fertile. The less stress in your life, the more tissue-nourishing
hormones stay in the inventory. Stress depletes in every way, busting the
adrenals and producing excess cortisol (these are not good things) and using up
precious estrogen and progesterone. By relaxing and chilling out, your sex drive
will increase, hot flashes may be lessened, and you’ll support more youthful,
nourished cells in your entire body.
 Remember that it is never too early to begin building a foundation for a
smooth menopause. By following the guidelines for healthy eating, stress
reduction, and exercise, expect your transition from fertile to perimenopause to
menopause and post-menopausal to be easier. Don’t wait until you are in the
throes of hot-flash city to make changes—lay the groundwork now.
It is at the end of the Pitta stage of life and the onset of the Vata stage of life
that we find menopause. Perhaps hot flashes are the dying gasps of flames
licking at the tissues, searching for depleted hormones, angry and feeling
deprived. The winds of Vata fan the embers, increasing heat and hot flashes, as
the tissues lose hydration and lubrication.
Some major concerns for women in their menopausal and post-menopausal
years are vaginal dryness, low libido, and hormonal fluctuations that cause hot
flashes, night sweats, and uncharacteristic behavior—such as emotional hot
flashes. Menopause marks a moment in a woman’s life where she is given
permission to stop looking outward, stop taking care of everyone else, and begin
an inward gaze to put her own needs first and take the time to investigate what,
exactly, those needs and desires are. Take a look at these remedies and see which
ones suit your needs and fit your lifestyle.
 Doshic Stages of Life
In Ayurveda, we regard the stages of life according to the doshas—the mind/body
constitutions. We are born into a Kaphic stage of life—Kapha comprises the elements of
earth and water. As we grow and enter puberty, we begin the Pitta time of life. Pitta is fire
and water. We go through school and college or choose a career or lifestyle—headstrong
and plowing through the world as if we know best! We may have children or choose not to,
move to new places, take on challenges, and make lifestyle decisions that may or may not
be best for us.
In the mid-fifties and sixties, we enter the Vata stage of life. Vata has a lot of movement,
space, and air, which allows for great expansion of the mind and the ability to share
wisdom gathered over the years. The elements of Vata stoke creativity and a sense of “I
donʼt care what anyone else thinks of me. I am living my life on my terms.”

FOOD
Eat estrogenic, supportive foods that are rich in phytoestrogens. Spice your
foods with cumin, fennel, hing, turmeric, and coriander to aid digestion.
Increase consumption of tofu, tempeh, edamame, miso, flaxseeds, chickpeas,
lentils, oats, barley, rice, wheat bran, rye, quinoa, garlic, berries, peaches,
yams, dried fruit, and cruciferous veggies. Eating large amounts of soy (more
than 16 ounces [450 g] a day) has been linked to an increase in breast cancer,
but moderate amounts, 4 to 8 ounces (113 to 225 g) a day, have proven to be
beneficial.
Focus your diet on easy-to-digest foods. These create less heat and improve
absorption of liquids, increasing your juiciness! Avoid raw, cold, processed
foods. Eat simple meals with just a few ingredients.
Shift your diet to Pitta-reducing and Vata-increasing foods. This means
avoiding acidic, hot, spicy foods. Lean more toward warm, cooked, lightly
spiced foods. Choose white basmati rice over brown. Add ghee (a teaspoon
for Kapha, more for Vata and Pitta) to just about everything. No refined
sugars, but naturally sweet, juicy foods and fruits are good.
Stay hydrated. This is so important to stave off dryness in the body, internally
and externally. Drink water. For good measure, drink half your body weight in
ounces.
For tea, drink 1 to 3 cups a day. Try CCF tea (here). Or drink peppermint and
spearmint tea or water with a squeeze of lime or with a splash of apple cider
vinegar or any of the amazing vinegars on the market. Avoid alcohol, please!
Nothing good comes from it during menopause. (Believe me. I tried.) Avoid
caffeine too—sorry! If you cannot avoid it completely, at least reduce
consumption.
Eat to detox. Menstruation is one of nature’s ways to release toxins from the
body. Shedding blood releases excess Pitta, so without that function, find
other ways to do it. Eating more bitter and astringent foods like dandelion
greens, radicchio, kale, spinach, or cruciferous vegetables (lightly cooked for
easy digestion) will support detoxification as well as deeply nourish your
body. Use more cilantro and parsley and eat more fiber.
Reduce pungent, spicy foods and totally avoid processed foods, fried food,
and food made with unhealthy oils. Eat healthy, nutrient-dense foods, such as
sweet fruits, berries, avocados, dates, figs, nuts, seeds, ghee, and olive oil, to
increase ojas, which is the essence of life that flows through the body. Look
for foods naturally high in calcium, such as bone broth, cottage cheese, and
sesame seeds, for bone health. Include choices from bitter and astringent
foods (think leafy greens) in every meal.
 Hot Flash Soother Smoothie
This recipe contains foods that are proven to reduce hot flashes and lessen other symptoms
of menopause. Avocado is rich in nutrients and oils to combat dryness. Tofu, with its
phytoestrogen, replaces estrogen lost to hormonal changes. Blueberries have flavonoids and
vitamins for your brain to alleviate brain fog. Coconut milk is cooling to reduce heat in the
body. Flaxseeds and raw honey pack a punch of nutrients. Make enough to drink twice a day.
Experiment with plant-based milks to see what works best for you.
Makes 1 to 2 servings
1 ripe avocado, skinned and pit removed
½ cup (75 g) fresh or frozen blueberries (or any berries)
½ block (6 ounces, or 170 g) silken tofu
1 teaspoon raw flaxseeds
1 tablespoon (20 g) raw honey
1 cup (235 ml) coconut milk
Extra water, if needed
Add all the ingredients to a blender. Blend and split into two servings if you’d like, or drink the
entire amount. Enjoy on an empty stomach and don’t eat again until you are hungry.

NOTE
If you are lacking fiber in your diet, stir in a tablespoon of psyllium husk (5 g) just before
drinking.

LIFESTYLE
Good sleep habits will lessen foggy brain and hot flashes. Get outside as much
as possible as nature fosters balance and increases awareness. Walk or jog just
enough to get your heart rate and breathing up—about 20 to 30 minutes.
Breathe in and out through your nose to increase nitric oxide, which will boost
your immune system and clear the cobwebs. Studies show that mouth
breathing increases stress and anxiety and a host of dental issues as well.
Nadi shodhana, or alternate nostril breathing (here), reduces hot flashes and
 slows the mind down. It is crucial for finding balance and peace, especially
when mental flare-ups, mood swings, and intense irritability increase when
sleep decreases.
Avoid weight gain but don’t make yourself crazy. As hormones find a new
level, you may gain a few pounds and cholesterol may increase and then
stabilize. Keep up the good habits listed here and be kind to yourself. Two- to
three-day seasonal cleanses using the Ayurvedic vegetarian stew called
kitchari (here) or occasional juice fasts are beneficial, as is eating two to three
meals a day and no snacking. Use a juicer only in spring and summer, just a
few days a week, as juice contains a lot of sugar and is low in fiber (even
though it is high in vitamins and minerals). Avoid juicing in the winter as we
need more fiber to keep the body warm.
Use a wet wipe and pat the vagina to dry after urinating, if you have dryness.
Some of my clients have reported great success applying ghee or organic
sesame seed oil to the labia throughout the day. Use lubricants to help with
intercourse as well.
Make peace with your past through meditation. Let go of old resentments,
anger, and victimhood. These emotions are only damaging you. Through
loving-kindness or Metta meditation, make amends with yourself and others.
Send love, happiness, safety, and good health to yourself, to your loved ones,
to strangers, and to those you have difficulty with. Repeat the phrases “May
you be healthy. May you be happy. May you be safe. May you be loved” to all
those on the list—and mean it.

APOTHECARY
Banyan Botanicals formulates some of the best Ayurvedic treatments.
Women’s Natural Transition and Women’s Support are two I highly
recommend for keeping the reproductive organs nourished. The herbs in the
formulas include shatavari, vidari kanda, ashwagandha, vetiver, brahmi, and
others that smooth out menopausal issues as well as deeply replenish and
detoxify the tissues. Take two tablets about a half hour before meals, two or
three times a day. Do not take shatavari if you are allergic to asparagus, as it
comes from the root. (Shatavari, by the way, translates as “she who has 100
husbands”!)
Valerian root, chamomile, and ashwagandha all calm the mind and promote
good sleep. Banyan Botanicals’ I Sleep Soundly compound will help you do
just that. Don’t take ashwagandha if you are pregnant.
Use Bhringaraj oil for a scalp and foot massage before bed. This incredibly
powerful oil cools and calms the entire nervous system, promoting peaceful
rest. Another benefit is that this oil is known for supporting hair growth and
keeping your locks lustrous.
Do abhyanga, a full-body massage, every day (see here). Use a Vata-reducing
herbal oil, such as sesame, and apply oil to your limbs in long, slow, deep
strokes and in a circular motion around your joints, torso, lower back—
everywhere you can reach. Face, neck, ears. Soles of the feet, around your
toes and ankles. Allow the oil to penetrate your skin deeply for 20 minutes,
then rinse off—or not. Whatever feels best for you!

Case Study
The menopause story I know best is one I am deeply familiar with. It is my own. My
periods began when I was twelve years old at summer camp in Asheville, North Carolina,
USA, in 1975. Ironically, synchronistically, or magically, my last period was in Asheville in
February 2015, where I was attending a booksellersʼ conference. Of course, I did not know
that was going to be my last period until a year later—officially in menopause.
Those final twelve months were sometimes scary as I could have still been fertile, but
the odds of getting pregnant were around 1 percent. I had so far avoided having children; I
love kids but chose not to have any. Having married at forty-seven, I figured the pressure
was off. But I still bought pregnancy test kits and kept them in the bathroom cabinet,
testing myself every month—truly petrified I would be one of those few women pregnant in
her fifties.
Thankfully that didnʼt happen. But this is a reality for some women who think they are
off the hook (read Hot Flashes Warm Bottles by Nancy London if you donʼt believe me!).
Other changes occurred. Emotional rages sometimes overtook me—I saw myself being
pushed aside by another version of myself who was livid over something/nothing, and I
would just stand back and watch. My poor, dear husband married an outspoken,
independent, really nice girl. Just three years later, she turned into some sort of evil twin
neither of us recognized. But she was living with us, so we had to deal with her.
I knew I had to understand what was happening and, as we do in Ayurveda, get to the
root cause. I looked at my daily routine and examined every aspect. I was determined to be
present for my menopause in a way that I was not during my raging puberty years. I
wanted to pay attention, see what exactly was going on, and not shy away from the
experience. It felt like something really important was happening to my body and mind,
and I wanted to be there for it!
Through tears and fears I explained to my husband, Larry, that I was just exhausted and
could not handle even the tiniest conflict, perceived conflict, or maybe just a word or a
look. Or the sound of him chewing. Or snoring. All that threw me into a rage or sobs. I
would feel the heat begin in my abdomen, like someone flicking on a furnace. It would
spread in my chest and crawl up my face and scalp, enveloping me. This could happen as I
drifted off to sleep, or began an engaging project, or in the car—the switch would flick, and
my alter ego would arise like a phoenix from the flames.
I finally understood that so much of this disturbance came from a lack of sleep: one or
two hours, then boom, hot flash, covers off, window open. Then finally sleep again and
boom, over and over and over again until I was in tears. Just a wreck. Sleep. I needed to
sleep, then all would be better, I assured myself.
So how to get good sleep? I am an Ayurvedic practitioner! I should know this! But I was
so busy helping others at the expense of my health. Finally, at this stage of life, I allowed
myself to slow down for a minute, stop pushing forward so relentlessly, and heal myself.
Sleep is a culmination of everything that happens to you during the day. You need a
balanced diet, movement, meditation, or some sort of mindfulness practice, and herbs and
supplements if required. Ayurveda taught me to oil my body daily and massage my head
and feet with cooling oil at night. I embraced all my practices, took the tools out of the
toolbox, and used them. And to all this, I added a few drops of CBD/THC tincture before
bed. Regretfully but productively, cutting out wine in the evening and coffee in the
morning helped.
I came out the other side of menopause wiser, with more creativity and a drive for new
adventures. I am so grateful for everything I went through, knowing that this stage of life is
a passage into greater things. I began writing books post-menopause. I embraced new
forms of creativity and expression. I opened up to my husband emotionally and sexually in
ways I didnʼt even think were possible before. Menopause is just another doorway women
pass through in life.
The reproductive system is never not important. Through every stage of life, we need to
optimize nutrition and lifestyle to enhance and sustain the ability to assimilate nutrients
into the deepest layers of our tissues. Itʼs never too early to prepare for fertility,
menopause, and andropause. The sooner we begin, the easier the transition will be.
 7

Caring for Yourself and Others at Every Age

Ayurveda offers remedies for issues that come up at every age, ideally building upon the practice,
year by year, for every stage of life. The key is to maintain good diet, exercise, and lifestyle
practices to reduce stress on the mind and body. Manage issues right away as they arise. Like
Buddhism, Ayurveda suggests that the purpose of our practices is to die well—to be healthy until
the end with our body and mind intact. I have witnessed death where the overtaxed body has
given up. It simply shuts down, and the person is rendered unconscious with drugs meant to dull
the pain and suffering. We don’t want to die that way. We want to be present and aware as we
take our final breaths. Dying well is a gift we give ourselves and our loved ones.
Aging Well
I’ve decided that I don’t want to grow old gracefully. I want to grow old
robustly! Graceful is not for me. I want to be swimming, dancing, walking,
playing, lying in the grass—and able to get up without help. The key to this sort
of longevity is elasticity. Be flexible, changeable, and adaptable in mind and
body. If we get stuck in patterns or routines, such as believing limiting thoughts,
staying in our lane, lacking imagination, eating the same foods season after
season, we will get stuck. If we believe that aging means limits, contraction, and
making our lives smaller, that is exactly what will happen.
I look at aging as expansion, openings, new beginnings, and adventures. Yes,
we may have aches and pains in our joints from years of overuse—or from not
enough use—accumulation of environmental toxins that we just could not avoid,
and perhaps a limited income. There may be grief from loss and regrets. And
loneliness as loved ones die. But with imagination and inventiveness, we may
see the natural process of moving toward the end of life as a beautiful path.

FOOD: EATING FOR LONGEVITY

Choose food that supports your body. It is clear, and hundreds of studies show,
that a diet high in sugar, bad fats, and processed foods contributes to diseases
such as diabetes, cancer, obesity, and heart disease. They will shorten your life.
A diet high in fresh fruits, fiber, vegetables, plant-based proteins, good carbs,
healthy fat, fresh fish, and small amounts of meat will stave off disease and help
you live longer.

LIFESTYLE: BREATH AS MEDICINE

Breathe to support your mind and body. All breath work is most effective on an
empty stomach. Carve out 5 to 10 minutes a day for the practice of your choice,
or use as needed. These techniques activate the parasympathetic nervous system,
creating a wave of relaxation over the entire body.
There are contraindications to each technique, so please read thoroughly.

Vaidyagrama Morning Tea (aka Better Than Coffee!)

Many remedies in this book say to avoid coffee, but I know how hard that can be. Some of us
 may need to avoid coffee temporarily; for others, it may be forever. This tea is a morning
ritual at the Vaidyagrama Ayurvedic center in India. The ginger and cardamom offer an
intense flavor to wake you up, and the Indian sweetener jaggery (dried sugarcane) makes the
tea feel like a treat. Before you drink, inhale deeply and smell the healing spices. This drink
will fill your senses completely.
12–16 ounces (355–475 ml) fresh water
1 small green cardamom pod
½ teaspoon coriander seed
¼ teaspoon black pepper
¼ teaspoon ground ginger
½ teaspoon fennel seeds
1 teaspoon jaggery
Add all the ingredients, except the jaggery, to a pot and bring to a boil. Lower the heat and
simmer for 5 to 10 minutes, depending on the strength you want; for a stronger tea, boil for
longer. Pour into a mug through a fine-mesh strainer, then add the jaggery.

APOTHECARY: SUPPORTING AGING WITH ABHYANGA

Abhyanga massage. This is a wonderful everyday practice that feels especially
luxurious in cold weather when our joints, bones, and tissues are craving the
extra lubrication and warmth. Abhyanga penetrates the seven layers of our
tissues—through the muscle, fat, nerves, blood, plasma, and bone—all the way
to our reproductive organs, nourishing each layer along the way. The massaging
action stimulates the lymphatic system, helping it pump toxins out of the body,
as well as stimulating your own inner pharmacy and nourishing the skin’s
microbiome.
Ayurvedic massage oils blended specifically for each dosha are widely
available online and in health food stores. Use only organic oils on the body. If
you run cold, use the oils recommended for reducing Vata. If you run hot, use
Pitta-reducing oil. If you feel thick and heavy, use Kapha reducing. Typically, we
apply the oil before bathing, but after a bath or shower is fine, too.
Breath Work and Yoga Practice
SHEETALI/COOLING BREATH
To cool the mind and body, there is no better breath work than sheetali. This
exercise brings cool air into the mouth, and heated air is expelled through the
nose. Do this anytime it’s needed. Count to ten to cool off; take ten sheetali
breaths when aggravation, frustration, or impatience arises: Someone cuts you
off in traffic; a workmate raises an old issue over and over again; your partner
didn’t do the dishes.
Teach your kids this technique (they love it because they can stick their
tongue out!) to help them react with less intensity to “unfair” situations.
Sit in a comfortable position with your chin level and eyes looking straight
ahead, stick out your tongue, and roll it like a straw. (If you aren’t able to curl
your tongue read the next exercise). Inhale deeply through the curled tongue,
pulling the cool air into your throat and down to your tummy. Follow the air
as it cools the pathway deep into your body. After you have filled your belly
with cool air, withdraw the tongue and place the tip of the tongue on the roof
of the mouth behind the front teeth, close your mouth, and exhale through
your nose. Notice how as the air exits the nose, it warms up, further helping
you cool down. Repeat the process. Try six to ten rounds. If you feel dizzy,
return to normal breathing.

SHEETKARI BREATH
This method is for those who aren’t able to roll their tongues. With the same
seated position, chin level, smile wide, and teeth slightly apart, place the tip of
your tongue on the roof of your mouth just behind your front teeth, and pull air
into your cheeks. Then close your mouth and exhale through the nose. Repeat
six to ten times.
This cooling breath is contraindicated for those with constipation as it cools
the nerves required for bowel contractions, exacerbating the problem. Do not try
this if you have low blood pressure, asthma, or disorders of the heart. Practice
only in the warmer months and avoid in cold climates.

ALTERNATE NOSTRIL BREATHING

Alternate nostril breathing has been called the ultimate breath work. Ayurveda
says it heals just about anything from hot flashes and hormonal imbalances to
depression, anxiety, and stress disorders. To practice, sit straight in a comfortable
position. Place the tip of your tongue on the roof of your mouth, behind your
front teeth.

Raise your right hand to your nose, keeping the pinky, ring finger, and thumb
extended, and fold your index and middle fingers into the palm. Gently close
your right nostril with your right thumb and inhale deeply through the left
nostril, expanding your belly. Exhale fully through the same nostril keeping
the right nostril closed, then inhale deeply again to the belly, and at the top of
the inhale, close the left nostril with the right ring finger, open the thumb on
the right, and exhale through the right nostril. At the end of the exhale, pause,
then inhale deeply again through the right nostril, close your right nostril with
your thumb and exhale left. Inhale left, close, and exhale right.
To add extra benefit for grounding and stress reduction, pause between
inhales, pinching both nostrils shut and holding your breath for 6 to 8 seconds,
then release one side and exhale and continue the process.
 Try to do ten cycles. Each inhale/exhale is a cycle. If you feel dizzy, lower
your hand and breathe normally. When you feel steady, begin again. Work
your way up over time to twenty cycles.
Do not practice if you have a full stomach or high blood pressure.

BHASTRIKA
Bhastrika breath is the opposite of sheetali. It literally stokes the fires in the belly
and the brain, helping to heat you up and wake you up! It’s great for Kapha
dosha and ideal to practice in winter or anytime you are feeling cold, dull,
lethargic, and unmotivated. Known to increase lung capacity, Bhastrika dumps
oxygen into the blood and facilitates the effective removal of carbon dioxide,
which helps to cleanse and tone the tissues, blood, and cells. The intensity of the
breathing clears the nasal passages and may eliminate constipation. Deep
abdominal breathing increases and improves circulation.
Sit comfortably with hands resting on your thighs or knees. Lower the
shoulders to open your chest. Feel your spine elongate and sit straight but not
rigid. Chin is level with the ground. Close your eyes and breathe normally
through your nose. Have a tissue nearby as you may expel some mucus during
the practice.
Take several deep, full belly inhalations through the nose, exhaling through
the nose completely. When you feel ready, take in a deep breath and forcefully
expel the air on the exhale (all through the nose). Let the belly contract on the
exhale, pushing the air out. Feel the belly button go back toward the spine.
Your whole torso may even contract a bit. Then do a rapid, deep nasal inhale
to the belly and forceful expulsion of air again.
If this is your first time, do this for just three to five rounds to begin with and
work your way up over days and weeks, getting up to ten cycles. No need to
breathe rapidly as you begin the practice. Go slowly at first and work your
way up to a faster practice. In the beginning, take one breath every 1 or 2
seconds. Don’t push it. At the end of your practice, take a deep, slow inhale
and a deep, slow exhale and relax, finding your natural breath. Sit quietly for a
few minutes and feel how your body and mind have changed. You may feel
tingles and feel more awake and aware.
If you don’t have a teacher, try watching videos to master the technique.
This practice is quite intense and should not be done if you are pregnant or
have your period. Do not practice this if you have glaucoma, high blood
pressure, hernias, heart disease, or detached retinas or have had recent surgery,
especially to the abdominal area. Bhastrika breathing is contraindicated for
asthma, epilepsy, vertigo, or bronchitis or if you are at risk for stroke.

BOXED BREATHING
Boxed breathing is a gentle practice that calms you down, and helps you sleep or
fall back to sleep. The process involves counting and visualizing, which
increases concentration and helps you be fully in the moment.
Be seated or lying down. Whichever your posture, begin with a few deep
breaths through the nose to the belly. Let your tongue rise to the ridge behind
the front teeth to relax your jaw and open your airways. Notice the gentle rise
and fall of your chest or belly. Focus on bringing the inhale down to your
belly and allowing it to expand like a balloon. When you feel ready, inhale to
the count of four and visualize a straight line as you mentally begin to draw a
box. At the top of the inhale, hold your breath for 4 seconds and draw the
second line of your box. Exhale through the nose slowly to the count of four,
and draw line three of the box. Holding your breath at the end of the exhale,
pause for 4 seconds and complete the box drawing in your mind.
Continue with the practice until you feel relaxed, focused, or sleepy,
whichever outcome you are aiming for. Keep visualizing the box and keep the
inhales and exhales steady and slow, through the nose, allowing for a gentle
pause as you hold the breath between inhales and exhales.
There are no contraindications for this practice.

FORWARD BEND
This pose is deeply relaxing as well as rejuvenating. Encouraging the blood to
flow to the brain, it’s a great pose to refresh after work, bring enthusiasm and
creativity to the forefront, or wash away a busy mind. This is a great pose for
grounding and coming more deeply into yourself and the present moment.
Stand with feet hip-distance apart and find your balance by focusing on the
four corners of your feet: the pad under the big toe, the pad under the pinky
toe, the right side of the heel, and the left side of the heel. If you need to,
widen your stance. Place your hands on your hips, inhale through the nose,
and exhale through the nose as you slowly bend forward from the waist,
 keeping the chin aligned with the floor as you move. As you deepen the bend,
allow your head to gently fall forward, chin toward the chest, with the crown
of your head toward the floor.
Remove hands from the waist and gently clasp your elbows with the opposite
hands. To deepen the pose, bring your palms to the floor or place your fingers
under your toes. Knees should be soft. Bend slightly if that feels better. Sway
a little, move your head and neck around, whatever feels comfortable with
you. Stay in this pose as long as it’s comfortable. Thirty seconds is a good
amount of time.
To come up, bring your hands to your waist, keep your chin tucked, and
slowly lift. The head should be the last to come up. Rise, one vertebra at a time.
Breathe and allow your hands to fall to your side.
If you have blood pressure issues, hypertension, or glaucoma, avoid forward
bends.

SUN SALUTATION
One of the best overall combinations of poses to exercise the entire body is the
Sun Salutation. When done vigorously and repeated a dozen times or more, it is
a true workout. But even four or five rounds will get your blood and breath
moving. As the name signifies, this pose is perfect for welcoming the day. Face
east and the rising sun energy will infuse the practice. Best done on an empty
stomach or 2 hours after a meal.
Place your feet slightly less than hip-distance apart, firmly on the ground.
Head erect, ears over the shoulders, pelvis in neutral, bring hands up to your
chest in prayer pose, thumbs against the heart chakra. Focus here and breathe
in and out through your nose. On an inhale, reach for the sky, the upper arms
close to the ears, palms facing each other. Slightly arch the back, moving the
hips forward.
On an exhale, lower your arms and bend forward, placing the hands alongside
the outside of your feet. Bend your knees if you need to. Chin is toward the
chest. Look out then look down again.
Exhale and swing your right leg forward and plant the right foot under the
right knee. Lower the left knee to the ground, toes on the left foot flexed.
Look ahead and breathe.
Push yourself up and swing the right leg back in line with the left leg, raise the
 hips, and come into downward dog. Your buttocks and hips move up into the
air and your arms are outstretched in front of you at an angle. If possible,
place your feet flat on the floor.
Bring the hips down parallel to the floor, and on an exhale, swing the left leg
forward, ankle aligned with the knee. Right knee comes to the ground for
support. Hands flat on the floor next to the forward foot. Breathe.
Inhale and swing the right leg next to the left and exhale and fold forward,
palms on the floor into a forward bend. Bend knees if necessary.
Inhale and bring the arms up, upper arms next to the ears, palms facing each
other, slight arch in the back. Exhale and bring the hands down to the center of
your chest in prayer pose. Rest, breathe, and repeat the sequence.
There are no contraindications for this practice.

SEATED YOGA STRETCHES

Perfect for times when we cannot stand for exercise, the movements here will
give you all the benefits of Sun Salutations. These stretches are great in small
places, like on an airplane, a train, or a park bench, in a hospital bed, or at home.
It’s a beautiful way to move the body and feel alive and well. We don’t need to
feel limited by our environment. Anytime we move, we begin to heal.
Sit on a chair or the edge of a bed or couch. The spine is erect but not rigid.
Feet are flat on the floor. If your feet don’t reach the floor, place something
sturdy beneath them, like a block, book, or pedestal.
Bring your hands to prayer pose, thumbs against the heart chakra. Breathe in
and out gently through the nose. Inhale and raise your arms up over your head
and look up at your fingers. Feel the stretch in your neck and sides, extending
the spine.
Exhale and bring your hands down to your toes and lay your chest on your
knees.
Inhale and clasp your left knee, sit up straight, and bring it toward your chest,
raising your chin and head to look up. Exhale and bring your nose toward
your knee.
Inhale and on the exhale, lower the leg and fall forward again, hands beside
your feet. Keep hands down and look up, extending the spine. Lower the head,
clasp the opposite knee, sit up, bring the knee to the chest, and look up.
Exhale and bring your head down to your knee.
 Again, place the knee down, fold forward on an exhale, and put both hands
next to your feet. Inhale and on the exhale, raise the arms up over the head,
slightly arching the back. Hold here for two breaths, bring hands back to
prayer pose, exhale, and rest. Repeat as often as it feels good.
There are no contraindications for this practice.

CHILD’S POSE
Children naturally fall forward and rest their heads and chests on the floor.
Doing this pose as an adult brings those feelings of “floppy” back. Just resting.
Being, not doing. Falling forward and into ourselves, this pose slows us down,
gives permission to do nothing. Breathing slows naturally, and we rest. Do this
pose anytime you feel unmoored, ungrounded, or overwhelmed. It’s the perfect
pose to do in between more challenging poses. As in all things in life, we need a
period of rest to recover. Best to do on an empty stomach.
Lower yourself to the floor to an all-fours pose, on hands and knees. Flex the
spine in cat and cow a few times to loosen up. Inhale as you raise the hips up
and round your back (cat), and exhale as you come down, belly toward the
floor (cow). The head and chin come up on cow, and the chin tucks in cat.
When you feel loose, bring your awareness to your breath, breathing in and
out gently through the nose. Sit back and rest your buttocks on your heels.
Spread your knees wide and allow your big toes to touch each other (if you
are pregnant, only do this pose with knees spread wide, or avoid altogether). If
it’s uncomfortable to spread the knees, it’s fine to keep them close.
Sitting straight, extend the spine to its full length. Exhale and fall forward,
bringing your torso toward the floor, between your thighs. Your forehead will
come to the floor or to a block or blankets for support. Your chest will rest on
your thighs.
Extend your arms out, alongside your head, palms down, or keep them back
and by your side, palms facing up. Keep your buttocks as close to your heels
as possible. Place a rolled-up towel or blanket between your butt and your
heels for support if needed.
Rest, relax, and feel the stretch from the hips to the arms. Close your eyes.
Breath normally.
Feel the back open and expand with every breath. Stay in the pose as long as
needed, or for at least 30 seconds.
To release, walk your hands toward your torso, come upright to sit back on
your heels.
To get up from the floor, come back into tabletop by extending your arms and
bringing the knees in. Walk your hands toward your feet and push up.
There are no contraindications for this practice.
Creating a Healthy Community
The system is not fair. People live in food deserts with no access to fresh,
organic produce and affordable, healthy options. We know that sugar-laden fruit
juice or sodas, processed foods, chemical preservatives, dyes, and excess salt
make people sick. And when a pandemic hits, they are the first to suffer and die.
We are all in this together. If we do not address these issues, we are doing
ourselves irreversible harm. So how do we find solutions and help each other?
Ask for what you need by networking. Talk to your neighbors, friends, family,
church, synagogue, or spiritual community. Social media sites such as
Nextdoor and Facebook can be used to access goods and services that may not
be readily available to you.
Grow your own! Some herbs and leafy greens are able to be grown in your
house on a windowsill or a balcony. Learn about vertical garden growing so
you have your own fresh produce in your house.
Join a community garden. Urban and suburban community gardens have
established themselves around the country. If you don’t have one near you, go
online and learn how to start your own in your neighborhood.
If you live in a food desert, try online shopping for what you need to be
healthy. Learn where to order fresh produce and have it delivered to your door.
For nonperishable items, try Vitacost, Eden Foods, and even Amazon. Order
rice, beans, olive oil, coconut oil, natural soaps, shampoos, and more.
Instead of buying wild-caught fish, which may be expensive, buy canned.
Look for the safe-catch label.
Organic produce is often pricey. Print out the lists of the Clean Fifteen and the
Dirty Dozen from the Environmental Working Group (ewg.org). Use these
guidelines to work within your budget and avoid pesticides.
Local ethnic markets such as H Mart and Indian food stores have great prices
and amazing food. Look for beans, spices, noodles, and rice that you may
have never tried. A lot of the ingredients I write about in the remedies are in
these stores.
Disease-Free Longevity for All
Ayurveda initially was known as healthcare for royalty, and it is still mainly
accessible to the rich. I hope that this book will put power into the hands of all
people. If you don’t have time to do abhyanga massage every day, maybe find a
couple of minutes to care for yourself. Start small and add what you can: A pinch
of turmeric or ginger is well within reach. Drinking warm water with lime,
instead of drinking soda, may be the start of subtle yet profound health benefits.
Please help me put this book and these ideas into the homes, hospitals,
military bases, and schools for those who really need it. We are a team. Let’s
support each other along the way. Little acts will move us toward sustainable
changes and healthy communities no matter where you live. This, my friends,
increases longevity, boosts the immune system, and supports you in staying
hearty and healthy as you age.
All the guidelines are here in the remedies for eating well, sleeping properly,
eliminating toxins and waste, reducing stress and anxiety—fully healing your
mind, body, and spirit. Rely on this book as a life manual and share it. Carry this
timeless wisdom with you as you age robustly and help others along the way.
 Resources
ARC underwear and more: Garments for all shapes and sizes, sewn in the US
from certified organic, recycled, and/or deadstock materials. shoparq.com
Auromère toothpaste: auromere.com
Banyan Botanicals: banyanbotanicals.com
Blue Zones. How to live to 100: Recipes, lifestyle articles, secrets of longevity.
bluezones.com
Coyuchi sheets and towels: Organic sheets, towels, and even nightwear.
coyuchi.com
Dr. Bronner’s organic body products: drbronner.com
Evanhealy skin care: Holistic, therapy-focused formulations. evanhealy.com
Himalaya products: himalayausa.com
Kerala Ayurveda: keralaayurveda.store
Maharishi Ayurveda: mapi.com
Organic India: organicindiausa.com
ProTren: Trustworthy probiotics. protren.com
Pukka Tea: pukkaherbs.com/us/en
Pure Indian Foods: pureindianfoods.com
Soapwalla: Handmade body products from the field to your body.
soapwalla.com

CREATE YOUR OWN AYURVEDIC APOTHECARY KIT

Keep these herbs, spices, foods, and oils on hand so when a cough, cold, aches,
or pains happen, you will have the remedies at the ready.
Aloe vera: gel for scrapes and minor burns, juice for regular bowel movements
Ashwagandha tablet or powder: stress relief, immune booster
Bhringaraj oil: for nightly application to head and feet to deepen sleep and
relaxation
Boswellia tablet or powder: pain relief
Chyawanprash (Ayurvedic jam): immune booster
Coconut oil: daily oil pulling, antibacterial for mouth
Dosha-specific body oil: for daily/seasonal abhyanga massage
Dry brush: daily brushing to detox the lymph system
Ginger powder or root: digestive aid
Lavender essential oil: antifungal, antibacterial
Licorice powder: throat, cough, stomach, detox
Mahanarayan oil: aches and pains
Neem oil, tablet or powder: complexion, skin, detox, toothpaste
Raw, organic honey: sore throat, allergies, good gut health, skin scrapes, minor
burns
Sesame seed oil: daily gargle, can be used for massage
Sitopaladi powder: cough and cold
Talisadi powder: cough and cold
Tea tree essential oil: antifungal, antibacterial
Tiger balm liniment: aches and pains
Tongue scraper: for removing bacteria from the tongue daily
Triphala tablets or powder: bowel movements, colon toner
Turmeric tablets or powder: anti-inflammatory
BOOK RECOMMENDATIONS
Breath: The New Science of a Lost Art by James Nestor
Clean: The New Science of Skin and the Beauty of Doing Less by James
Hamblin
Prakriti: Your Ayurvedic Constitution by Robert Svoboda
The 3-Season Diet: Eat the Way Nature Intended by John Douillard
Body, Mind, and Sport: The Mind-Body Guide to Lifelong Health, Fitness, and
Your Personal Best by John Douillard
The Ayurvedic Cookbook by Amadea Morningstar
The Ayurvedic Guide to Fertility: A Natural Approach to Getting Pregnant by
Heather Grzych
Balance Your Hormones, Balance Your Life by Claudia Welch
The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well
by Kate O’Donnell
This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods
That Fight Depression, Anxiety, PTSD, OCD, ADHD, and More by Uma
Naidoo, MD
 Acknowledgments
In 2008, Dr. Vasant Lad, the legendary founder of the Ayurvedic Institute, read
my Vedic astrological chart. With wide eyes and a voice of wonder, he told me I
was destined to become a major voice of Ayurveda in the West. Dr. Lad, we have
spent so much time together in the past fourteen years, including six weeks in
India. You gave me much courage and knowledge to be that voice.
Also in 2008, Amadea Morningstar called me an Ayurvedic poster child when
I joined her for my first immersion into Ayurvedic cooking at the Kripalu Center
for Yoga & Health in Stockbridge, Massachusetts, US. Amadea, you have been
the greatest of mentors and kindest of friends.
Thank you to the hundred-plus people I have taken to India since 2007. You
put your trust in my hands and welcomed India into your hearts. This could not
have happened without Mr. Unni Nair and Mr. Sanjeev Joseph, of Royal Indian
Voyages, my most trusted Indian friends and guides.
My friends and hosts at Vaidyagrama and Somatheeram, Ayurvedic centers in
India: You have helped me introduce so many people to your ancient practices.
Thank you for always attending to our health and taking such good care of us.
Marilyn Allen, my agent, is unfailingly supportive and positive of my ideas. I
so appreciate all you do for me. And to my editors at Quarto Books/Fair Winds
Press, Jill Alexander, Jenna Nelson Patton, Liz Weeks, and Maggie Cote. You
took my words and thoughts and made them into something so comprehensive
and beautiful! Such unwavering support you gave me as we navigated this
together. I wish you could always be in my wake, fixing my words and making
them pretty.
Larry, Ella, and Joonie, you provide for me the most loving home. We are
surrounded by the healing powers of nature with the trees, birds, and all the
forest creatures in our cozy space in the world. I could not do this without you.
 About the Author
Susan Weis-Bohlen is an Ayurvedic
consultant and writing teacher. She is the
author of the best-selling Ayurveda Beginner’s
Guide: Essential Ayurvedic Principles and
Practices to Balance and Heal Naturally and
Seasonal Self-Care Rituals: Eat, Breathe,
Move, and Sleep Better—According to Your
Dosha. Susan began practicing, studying, and
teaching Ayurveda after a profound personal
experience with the Ayurvedic cleansing
technique of Panchakarma. She has since
studied with many of the top teachers of the
practice including Deepak Chopra, Dr. Vasant
Lad, and Amadea Morningstar. Susan has been
on the board of the National Ayurvedic
Medical Association (NAMA) since 2018. She
regularly travels to India, introducing
Ayurveda to hundreds of people over the years.
Susan also leads destination Ayurveda and
writing retreats around the world. She lives in Baltimore with her husband Larry
and their dogs Ella and Joonie.
 Index
A
aging
abhyanga massage, 174
alternate nostril breathing, 175–176
andropause, 159–161
ashwagandha, 150
bhastrika breathing, 176–177
boxed breathing, 177–178
breathing, 172, 174–178
child’s pose, 181
elasticity, 172
foods and, 172
forward bend pose, 178
Kapha stage of life, 163
menopause, 155, 162–169
networking, 182
pain, 46
perimenopause, 162, 163
Pitta stage of life, 163
seated yoga stretches, 180
sheetali breathing, 174–175
sheetkari breathing, 175
skin, 132
Sun Salutation, 179
Vata stage of life, 163

B
beverages. See also foods
acid-reducing teas, 107
alcohol, 30, 35, 37, 43, 91, 92, 98, 103, 106, 110, 111, 116, 126, 127, 133, 151, 153, 157, 160, 164
Be Free of Allergies Smoothie, 84
black tea, 35
caffeine, 35, 83, 116, 127, 157, 164
chamomile tea, 22, 28
Cumin-Coriander-Fennel (CCF) tea, 37, 38, 41, 164
dashamula tea, 55, 59
dehydration, 51, 57, 71, 101–105, 133
Extreme Hydration Smoothie, 104
ginger tea, 50, 57, 71
Golden Milk, 22, 24, 25
gotu kola tea, 143
green tea, 35, 71, 80, 85, 98, 119, 129, 151
herbal tea, 24, 30, 35, 106, 111, 160
hibiscus tea, 134
 Hot Flash Soother Smoothie, 165
licorice tea, 37, 38, 71, 80, 134, 156
manjistha tea, 134
non-asthmatic breathing problems and, 71
stinging nettle tea, 129
talisadi tea, 74
turmeric tea, 57, 71, 121
Vaidyagrama Morning Tea, 173
valerian root tea, 22, 28, 41
breathing. See respiratory system

C
conditions
acid reflux, 105–110
acne, 125–126, 144
allergies, 81–85
andropause, 159–161
arthritis, 55
bad breath, 94–95
burns, 141–143
Candida infections, 156–159
colds, 70–75
cough, 70–75
dehydration, 101–105
dry skin, 131–134
gastric (peptic) ulcers, 118–121
gastroesophageal reflux disease (GERD), 105–110
headache, 51–54
heartburn, 105–110
high cholesterol, 96–99
hives, 128–131
hot flashes, 162–167
infertility, 153–154
insomnia, 30–36
irritable bowel syndrome (IBS), 112–117
joint pain, 55
lower back pain, 56–59
low libido, 150–153
menopause, 162–169
muscle aches and strains, 56
neck pain, 54–55
nightmares, 40–42
non-asthmatic breathing problems, 70–75
peptic ulcers, 118–121
rashes, 128–131
rhinitis, 76–81
scars, 141–143
seasonal conditions, 81–85
 sinusitis, 76
sleep apnea, 37–39
sore throat, 70–75
sunburn, 127–128
toenail fungus, 139–141
vaginal dryness, 155–156
vaginal yeast (Candida) infections, 156–159
wounds, 141–143

D
digestion. See also foods
acid reflux, 105–110
agni, 87, 88, 94
ajwain, 74
ama, 156
Avipattikar churna, 109
bad breath, 94–95
bowel movements, 90, 113
clothing and, 108, 116, 121, 125
dehydration, 101–105
exercise and, 90
fennel seeds and, 121
gastric (peptic) ulcers, 118–121
gastroesophageal reflux disease (GERD), 105–110
ginger, 121
guggulu, 99
heartburn, 105–110
high cholesterol, 96–99
hing (asafoetida), 112
hormones and, 88
H. pylori, 118, 121
irritable bowel syndrome (IBS), 112–117
kanji, 120
licorice tea, 38, 106, 121
manda agni, 156
menopause and, 164
mental health and, 88, 91
microbiome, 89, 144
moringa, 121
oil pulling, 93, 95
oral microbiome, 92–93
peptic ulcers, 118–121
polyphenols, 119
psyllium husk, 99
shilajit, 99
sleep and, 91
slippery elm, 117, 121
stress and, 90, 108, 110
 teeth, 92–93
triglycerides, 96
triphala, 91, 111, 117
turmeric tea, 121
vagus nerve, 88, 105, 117
visualization and, 108
weight loss, 111

F
foods. See also beverages; digestion; recipes
acid reflux and, 106
acne and, 125–126
aging and, 182
allergies and, 81–83
amalaki, 99
andropause and, 160
appetite, 22
bad breath, 94
blood flow and, 151
breakfast, 24
Breathe Free Soup, 72–73
burns and, 141
Candida infections and, 157–158
colds and, 70
cough and, 70
dehydration and, 102–103
dreaming and, 41
dry skin and, 132–133
ethnic markets, 182
fish, 21, 57, 67, 90, 97, 124, 148, 153, 160, 172, 182
food deserts, 182
gastric (peptic) ulcers and, 119
gastroesophageal reflux disease (GERD) and, 106
headaches and, 51, 52, 53–54
heartburn and, 106
high cholesterol and, 97–98
hing (asafoetida), 112
hives and, 129
hot flashes and, 164, 166
hydration and, 102, 125, 103, 132
infertility and, 153
insomnia and, 30
irritable bowel syndrome (IBS) and, 112, 116
junk foods, 124
kitchari, 114–115, 166
longevity and, 172
lower back pain and, 57
low libido and, 151
 lunch, 24
menopause and, 164, 166
neck pain and, 54
nightmares and, 41
non-asthmatic breathing problems, 70
omega-3 fatty acids, 21, 67, 97, 124, 142
omega-6 fatty acids, 21
omega-9 fatty acids, 21
organic foods, 15, 39, 81, 90, 114, 159, 182
pain reduction with, 47
peptic ulcers and, 119
pesticides and, 182
prebiotics, 89, 90, 91, 103, 116, 119
probiotics, 89, 90, 91, 103, 116, 119, 145, 158
processed foods, 90, 111
pyramid, 48
rashes and, 129
reproductive system and, 151
respiratory system and, 67
rhinitis and, 80
root chakra and, 148
sacral chakra and, 148
saturated fats, 98
scars and, 141
seasonal conditions and, 81–83
skin and, 124, 127, 132–133, 142
sleep and, 21, 24, 30, 31, 35, 43
sleep apnea and, 37
snacking, 22, 43, 47, 98, 106, 110, 111, 119, 166
solar plexus chakra and, 148
sore throat and, 70
spicy foods, 129
sugar, 97, 98, 129, 139
sunburn and, 127
supper, 24
timing of, 24
toenail fungus and, 139
tryptophan in, 22
vaginal dryness and, 155
vaginal yeast (Candida) infections and, 157–158
weight loss and, 111
wounds and, 141
yogurt, 159

K
Kapha dosha
abhyanga massage, 138
appetite and, 22–23
 arthritis, 55
bhastrika breathing, 176
Candida infections, 156, 157, 158
definition, 13
dehydration and, 102
digestive health, 22–23, 88, 112
dosha quiz, 11–12
dreaming, 40, 41
elemental combinations as, 10
ghee and, 164
headaches, 53–54
healing and, 13
high cholesterol, 99
hives, 130
infertility, 154
insomnia, 35–36
introduction, 10
irritable bowel syndrome (IBS), 112
joint pain, 55
nightmares, 41
oral care, 92
pain response, 46
personality, 13
rashes, 130
respiratory system, 66, 67
rhinitis, 80
skin care, 135, 137, 138
sleep, 30, 35–36, 37, 41, 42, 43
sleep apnea, 37
stage of life, 163
tongue and, 92
vaginal yeast (Candida) infections, 156, 157, 158
wash routine, 137
weight and, 101, 102, 111, 154

P
pain
abhyanga massage, 50
ajwain, 74
awareness, 46
body scan, 49
causes, 46
clothing and, 50, 58
doshic response, 46
exercise as response to, 49
food for reduction to, 47
headaches, 51–54
hobbies as response to, 50
 joint pain arthritis, 55
lower back pain, 56–59
Marma therapy, 52, 53
massage and, 50
meditation and, 49, 60–63
muscle aches and strains, 56
natural relief, 50
neck pain, 54–55
Panchakarma protocol, 58
professional advice, 49
Pitta dosha
abhyanga massage, 138
acid reflux, 105
acne, 125
andropause, 160
appetite, 22–23
arthritis, 55
Candida infections, 156
definition, 13
digestive health, 22–23, 88, 91, 105, 112, 118
dosha quiz, 11–12
dreaming, 40, 41
dry skin, 131
elemental combinations as, 10
gastric (peptic) ulcers, 118
gastroesophageal reflux disease (GERD), 105
ghee and, 164
headaches, 52–53
healing and, 13
heartburn, 105
infertility, 154
insomnia, 30–31
introduction, 10
irritable bowel syndrome (IBS), 112
joint pain, 55
lunch and, 24
menopause, 163, 164
menstruation, 164
oral care, 92
pain response, 46
peptic ulcers, 118
personality, 13, 42
respiratory system, 66, 67
skin care, 131, 135, 136, 138
sleep and, 30–31, 40, 41, 42
stage of life, 163
tongue and, 92
vaginal yeast (Candida) infections, 156
wash routine, 136
 weight and, 101, 154

R
recipes. See also foods
Be Free of Allergies Smoothie, 84
Belly-Pacifying Kitchari, 114–115
Breathe Free Soup, 72–73
Cumin-Coriander-Fennel (CCF) tea, 38
dashamula tea, 59
Extreme Hydration Smoothie, 104
ginger tea, 50
ginger-turmeric tea, 57
Golden Milk, 25
hibiscus paste, 134
hibiscus tea, 134
Hot Flash Soother Smoothie, 165
kanji, 120
kitchari, 114–115
licorice tea, 38, 71
Ojas Replenishing Treat, 152
Put Me to Bed Bathing Routine, 29
talisadi tea, 74
turmeric tea, 121
Vaidyagrama Morning Tea, 173
reproductive system
abhyanga massage, 154, 156, 167
alcohol and, 151
aloe vera juice and, 156
amalaki, 161
andropause, 159–161
aphrodisiacs, 150, 151, 153
ashwagandha, 150, 161, 167
Bhringaraj oil and, 167
blood flow and, 151
brahmi and, 153, 154, 167
Candida infections, 156–159
chamomile and, 167
clothing and, 149, 155, 158
gokshura, 153, 161
guduchi, 154
guggulu, 161
hot flashes, 162–167
infertility, 153–154
licorice and, 156, 161
love and, 150, 151
low libido, 150–153
menopause, 155, 162–169
ojas, restoration of, 152
 perimenopause, 162, 163
root chakra and, 148
sacral chakra and, 148
safed musli, 151
shatavari, 149, 154, 156, 167
sleep and, 151, 154, 167, 169
solar plexus chakra and, 148
Triphala powder, 158
vaginal dryness, 155–156
vaginal yeast (Candida) infections, 156–159
valerian root and, 167
vetiver and, 167
vidari kanda, 154, 161, 167
weight and, 151, 154, 161
yogurt and, 159
respiratory system
aging and, 172
ajwain, 74
allergies, 81–85
alternate nostril breathing, 31, 38, 41, 68, 119, 166, 175–176
antihistamines, 85
bad breath, 95
Be Free of Allergies Smoothie, 84
bhastrika breathing, 36, 53, 176–177
boxed breathing, 38, 41, 68, 177–178
Breathe Free Soup, 72–73
Charaka Samhita on, 66
cleaning chemicals, 68
clothing and, 68, 69, 80, 83
colds, 70–75
cough, 70–75
deep breathing, 54, 66, 177
dosha ailment variations, 66, 67
environmental issues, 77, 80
essential oil steam, 75
gandusha (oil pulling) and, 69
hot flashes and, 166
insomnia and, 31, 36
kavala, 69
licorice tea, 71
longevity and, 172
masks, 69, 83
nasya oil for, 39, 82, 83
neti pot, 76, 78–79, 81, 83
non-asthmatic problems, 70–75
omega-3 fatty acids and, 67
quercetin, 69, 77, 85
rhinitis, 76–77, 80–81
seasonal conditions, 81–85
 sesame seed oil for, 69
sheetali breathing, 30, 52, 68, 95, 107, 119, 174–175
sheetkari, 175
sinusitis, 66, 76
sitopaladi powder, 71
sleep apnea, 37–39
sore throat, 70–75
talisadi powder, 74

S
skin
abhyanga massage, 138
acne, 125–126, 144
alcohol and, 126
aloe vera, 134, 143, 145
antibiotics, 144
ashwagandha, 131
burns, 141–143
castor oil, 143
clothing and, 125, 127, 130, 142
dry skin, 131–134
Eladi Tailam blend, 130
exfoliating, 126
foods and, 124, 125–126, 132–133, 139, 142
ghee, 143
gotu kola, 143
guggulu, 140
hibiscus, 134
hives, 128–131
injury care, 141, 143
licorice tea, 134
manjistha, 126, 134, 144
meditation and, 130
microbiome, 125, 142
neem, 126, 131, 133, 143, 145
oil pulling, 134
omega-3 fatty acids and, 124
over-washing, 125
rashes, 128–131
sandalwood, 128
scars, 141–143
sleep and, 133
stress and, 126
sunbathing, 125
sunblock, 128
sunburn, 127–128
supplements for, 134
tanning, 127
 tea tree oil, 140, 143
toenail fungus, 139–141
triphala, 131, 140
turmeric, 126, 128, 140, 142, 143
vitamin C, 142
vitamin D, 127
washing, 125, 126, 131, 133, 135–137, 140, 145
wounds, 141–143
zinc, 142
sleep
abhyanga massage, 42
acid reflux and, 107
age and, 18, 19, 20
aids for, 28
alternate nostril breathing, 31
bathing routine, 29
benefits, 18, 20, 21, 43
beverages and, 22, 24, 25, 28, 37, 38, 41
breathing and, 36, 38
CBD/THC tincture, 169
cholesterol and, 99
circadian rhythms, 19
clothing and, 42
Cumin-Coriander-Fennel (CCF) tea, 38
deep sleep, 18, 20
didgeridoo and, 39
digestion and, 91
electronics and, 19, 27–28
exercise and, 20, 36, 38
fats and, 21, 24
foods and, 21–22, 24, 30, 31, 35, 37, 41, 43
gastric (peptic) ulcers and, 121
gastroesophageal reflux disease (GERD), 107
Golden Milk, 25
grounding and, 32
head position, 27
heartburn and, 107
heart rate variability (HRV), 19
insomnia, 18, 20, 30–33, 35–36
journaling and, 27, 31
libido and, 151
light sleep, 18
Marma therapy, 32, 33, 34
massage, 34, 42
melatonin, 19, 27, 28, 36
memory and, 20
menopause and, 167, 169
monitoring, devices for, 19
natural rhythm, 19
 nightmares, 40–42
rapid eye movement (REM), 18
reproductive system and, 151, 154
sheetali breathing, 30
skin and, 133
sleep apnea, 37–39
space for, 27, 42
stages, 18
support for, 19
temperature and, 20, 27
tryptophan, 22
Vastu Shastra and, 27
waking consciousness, 18

V
Vata dosha
abhyanga massage, 138, 174
andropause, 160, 161
appetite and, 22–23
arthritis, 55
definition, 10
digestive health, 22–23, 88, 112, 118
dosha quiz, 11–12
dreaming, 40, 41
dry skin and, 131, 133
elemental combinations as, 10
gastric (peptic) ulcers, 118
ghee and, 164
headaches, 51–52
healing and, 13
hot flashes, 163, 164, 167
infertility, 154
insomnia, 31–33
introduction, 10
irritable bowel syndrome (IBS), 112
joint pain, 55
lower back pain, 56, 59
menopause, 163, 164, 167
oral care, 92
pain response, 46, 50, 51–52, 56, 59
peptic ulcers, 118
personality, 10
Put Me to Bed Bathing Routine, 29
respiratory system, 66, 67
skin care, 131, 133, 135, 138
sleep and, 30, 31–33, 40, 41, 42
stage of life, 163
tongue and, 92
vaginal dryness, 155
wash routine, 135
weight and, 101, 154
To Larry, for making our home a healing place and our
hearts a loving space.
Quarto.com

© 2023 Quarto Publishing Group USA Inc.

Text © 2023 Susan Weis-Bohlen

First Published in 2023 by Fair Winds Press, an imprint of The Quarto Group, 100 Cummings Center, Suite
265-D, Beverly, MA 01915, USA.
T (978) 282-9590 F (978) 283-2742

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ISBN: 978-0-7603-8205-9

Digital edition published in 2023

eISBN: 978-0-7603-8206-6

Library of Congress Cataloging-in-Publication Data is available.

Cover Design: Landers Miller Design

Page Layout: Megan Jones Design
Photography: Shutterstock. Getty Images here and here. Background on here–here by Hendrik Kespohl on
Unsplash.
Illustration: Maggie Cote

The information in this book is for educational purposes only and is not intended to replace the advice of a
physician or medical practitioner. Do not attempt to treat serious injuries or illnesses with Ayurveda alone.
Be aware that Ayurveda is not a licensed profession in the US. When visiting a practitioner, ask for their
certifications and affiliations to national associations to help you decide if they are right for you.
Additionally, training for yoga teachers varies widely. A teacher with at least 500 hours of training is
preferable. All case studies and descriptions of persons have been changed or altered to be unrecognizable.
Any likeness to actual persons, living or dead, is strictly coincidental.