As a runner, taking protein can really help with your body’s recovery and keep you healthy and focussed but it’s not always easy to see where to get that protein from in an everyday diet. That’s why protein is an essential supplements for any runner.
If you want to train harder, run faster and for longer then it’s essential to get the right levels of protein into your diet on a regular basis and one of the best ways is to take a protein supplement, so you can be sure you are getting enough and at the right time.
The easiest way to make sure you get the right level of protein is to use a protein powder and add it to smoothies or shakes, or within your cooking, to make sure you are consuming the amount your body needs to recover properly.
The team behind the sports gear website, SportzBits, helped us put together this list of essential protein supplements for the runners out there. So here is their quick guide to the various types:
- Whey Protein
Whey protein is a complete protein which is generated from a by-product of the cheese-making process. Whey protein is a strong source of amino acids which work within your body to help your muscles recover after a run. It also has properties which help to protect the body against diseases and inflammation.One thing you need to be careful of is the quality of the whey protein powder you are purchasing – some have a high level of lactose so they can cause digestive problems and are unsuitable for people who are lactose intolerant.You should always check the percentage of the protein on the label, to assess the quality of the product you are buying. Good quality whey protein powder should be around 80% pure proteins or higher.You should also look at the ingredients list to make sure the powder doesn’t contain lots of artificial chemicals or lots of sugar. You want it to be as pure as possible and the ingredients list should be as short as possible. They do come in a variety of different flavours.
- Soy Protein
If you are lactose-intolerant or are vegan or vegetarian then whey protein is out of the picture but you could go for a soy protein powder instead. Soy protein is made from soybeans and is another really good way to get those all-important amino acids.Make sure you choose a protein powder which shows that the soy beans have not been genetically modified – many US soy-based products are made with GMO soy so always check the label and go for the most natural source you can find.Soy protein can be quite expensive, particularly if you find a non-GMO option and it’s not the only choice of plant-based protein out there so it’s worth shopping around to find the one that suits you best.
- Rice Protein
If you can’t use soy or whey protein powder for any reason, or you just want a cheaper, plant-based choice then rice protein could be ideal for you. It is made using brown rice which has been through a process to split the proteins from the carbs.It is very easy to digest so is ideal for anyone with food issues or digestive problems. It is difficult to flavour it though as it tastes like rice cereal so bear that in mind when you are planning to add it to other ingredients.However, it is the perfect choice for those on a budget, or those with food intolerances, allergies or sensitive digestive systems, as well as vegan or vegetarian runners.
- Hemp Protein
Another popular choice among vegetarians and vegans is hemp protein because it is almost pure protein and contains all of the amino acids which can be found in our bodies. Hemp has a nutty flavour and can be added to any dish.Hemp also contains a large amount of nutrients and fibre – making it a great choice for runners looking to boost their bodies after a work-out. As a plant-based protein it also contains antioxidants and can add a real health kick to any smoothie or shake after a run.As a runner, protein is a vital component to your diet to ensure all of your muscles are able to fully recover and grow following any kind of strenuous exercise. Rather than change your diet drastically, simply adding a protein supplement – either in the form of one of these powders added to drinks and meals – or by taking a supplement in tablet form will help to ensure you get the right nutrients that your body needs.
There are many options available, from whey protein powder to eating protein bars after a run to help support your recovery so just make sure you are keeping that protein topped up.
Your Skin’s Best Anti-Aging Ingredients
Every few months, the skincare industry is flooded with the latest and greatest anti-aging ingredients. There are some anti-aging chemicals that have received a lot of attention and excitement. Only a small number of practical remedies are acknowledged by experts as having any real impact on the problem. It’s important to note that the top chemicals each regenerate skin in a different way, and each has its own set of advantages and disadvantages. A comprehensive list of anti-aging products is included in this guide.
A broad-spectrum sunscreen with higher SPF
Despite the fact that this is technically a product rather than an ingredient, please bear with us. As long as you don’t use sunscreen on a regular basis, there’s no need to invest in additional anti-aging ingredients. Sun exposure is one of the major causes of all aging symptoms, including spots, wrinkles, and everything else in between. The need for daily broad-spectrum sunscreen is so great that we had to include it on this list.
It is vital to remember to reapply sunscreen every two hours, even if you are wearing an SPF 30 sunscreen. It is possible to use both mineral and chemical broad-spectrum sunscreens; mineral sunscreens are applied on top of skin and deflect sunlight; chemical sunscreens penetrate to protect cells from sun damage. Mineral solutions are less likely to irritate sensitive skin, but that is a matter of taste. There is no evidence that the common mineral sunscreen ingredients zinc oxide or titanium dioxide are harmful or ineffective, according to recent FDA findings.
The most potent skin-transforming chemical, “also known as vitamin A,” is this vitamin. There are various prescription and over-the-counter alternatives to retinoids, but they all work in the same way to keep things easy.
Due to its ability to speed up cell turnover and hence the exfoliation process, retinol is a great anti-aging agent for targeting fine lines and sun damage. Adult acne, wrinkles, and pimples are no match for this product, which can also be used to treat other skin issues. You can learn more about acne treatment vancouver here.
A deal that seems too good to be true probably is. Retinol has some serious downsides, including the fact that many people find it exceedingly unpleasant. Redness and flaking are less likely to occur if you use it in between two coats of a conventional moisturizer. Furthermore, a pea-sized amount is all you need for your entire face; more isn’t necessarily better in this case. If left out in the daylight, this device will become useless.
When it comes to keeping irritants out and hydration in, your skin’s outermost layer is known as the barrier layer. For anti-aging, a hydrated skin is more youthful-looking. Ceramides are a good thing to search for if you suffer from eczema because they keep irritants out. There are essentially no drawbacks to using ceramides on any skin type, which makes them an ideal ingredient. Ceramide and retinol components can be found in various zo products which may be of interest to those seeking them.
Skin’s basis is collagen, like the mattress’ box spring, which keeps it robust and firm like the mattress’ foundation. As we get older, our own collagen production slows down, and external factors (ahem, sun exposure) can also contribute to collagen degradation.
Although it may seem evident that collagen is an excellent anti-aging component, it’s not quite that simple. Since the molecule is large and hard to get into the skin, it is applied topically. You may have also noticed a recent increase in the availability of ingestible collagen; various tablets and powders have entered the market, touting a variety of benefits for skin, hair, and nails. To be sure, oral collagen has a long way to go before it can make a significant change in the appearance of the skin.
Glycolic acid compound
Since its molecular size is so small compared to other AHAs, glycolic acid has the traditional exfoliating benefits of other AHAs, helping to improve skin’s texture, tone, and pore size by gently removing dead skin cells from the outer layer of the skin. As an anti-aging advantage, glycolic acid can also help prevent wrinkles since it boosts the skin’s collagen and elastin production. Make sure to apply it gradually, especially if you have really sensitive skin or if you’re using too much of it at one time.
It is possible to make an AHA that is gentler and less irritating than glycolic acid by using milk. Both light in-office peels and several at-home exfoliating treatments contain it as an antiaging component, and it helps to leave skin looking more even and beautiful. It has also been shown to boost the skin’s natural moisturizing capabilities, unlike many other exfoliating components that can be drying if not utilized properly. Remember that lactic acid makes your skin more vulnerable to the sun, so you’ll need to be extra careful and on top of your sunscreen game if it’s part of your anti-aging arsenal.
Hyaluronic acid, a popular hydrating chemical, functions like a sponge, attracting and retaining water on the skin. Because it can store 1,000 times its weight in water, it’s possible that it can help firm up your skin and smooth out wrinkles in addition to hydrating it. However, the advantages they provide are just short-lived.’ When it comes to the skin, hyaluronic acid is safe to use because it is a naturally occurring sugar in our bodies (we can make it until the age of roughly 20). For this anti-aging component to function correctly, moisture is essential. In other words, slathering it on dry skin in the middle of the desert will not help. Best results can be achieved by dabbing or applying hyaluronic acid directly onto somewhat damp skin. Try vivier skin canada products for best results.
Nutritional supplements with calcium
Taking a cold-fighting vitamin can have a positive impact on your skin. Not only does it neutralize skin-damaging free radicals caused by sun and pollution but it also interferes with the production of extra pigment in the skin, helping to fade spots and discoloration.. If that wasn’t enough, it also helps to stimulate collagen production when applied to the skin or consumed. As a result of this, some people are more sensitive to vitamin C than others and may experience irritation; it is also quickly deactivated by sunshine and air exposure.
Oil extracts from a jojoba plant
Despite the fact that face oils have become increasingly popular, some individuals may still find the idea of using them to be a little strange. Nevertheless, jojoba oil is one of the best available oils for skin care. For example, jojoba oil is biomimetic, which means it mimics the skin’s own natural oils in terms of how it acts. There are no pore-clogging chemicals in this product. Hydrating and soothing to dry, irritated skin, it is also. Nobody should be alarmed by the possibility of a break-out. In addition to vitamin E, jojoba oil contains antioxidant properties and may be an anti-inflammatory aid. Moisturizing your hair and scalp has never been easier. Gentle laser pore reduction treatments are an excellent way to learn more about the process of improving pore size.
Author Bio: Elijah Thomas
Elijah Thomas is the Head of SEM at OVO Medi Spa. With years of digital marketing experience, he understands how to bring his clients more exposure. He expands their clientele and businesses by working closely with partners to reach their full potential. Elijah takes pride in working in the wellness industry, so people become the best version of themselves. Outside of work, he spends time researching new ideas for his next project and playing Ultimate Frisbee.
Why Is It Important to Purchase Easiyo Products?
Yogurt that is made from easiyo products is fresh and tastes so delicious. It is simple for you to prepare yogurt in your home using easiyo products in three simple and easy steps. Order easiyo products online as there is a wide range of products available in different flavours that can surely reach and cross your expectations.
Yogurt made using easiyo has no artificial ingredients; it contains calcium and friendly bacteria that is good for your health and gut health. It is gluten-free, has a low GI, is wheat-free, and is highly suitable for vegetarians.
Easiyo products are exclusively designed to make yogurt in the comfort of your home quickly without having any difficulty. These products are getting widely popular these days worldwide due to their efficiency and accuracy the product delivers. Though, some people are still not aware of yogurt maker products and the beneficial factors of using them.
Before purchasing or using the yogurt maker products, many queries run around people’s minds. Here is the list of common questions that most people have when they want to order easiyo products online. Take a look:
Why is it Important to Make Yogurt on Yourself?
With a yogurt maker, you can quickly get fresh yogurt through the simple process. There are many beneficial live cultures present in easiyo yogurt, and this yogurt has probiotic cultures that are very useful for your immune and digestive health. The main advantage is that it does not contain artificial ingredients and has more calcium. Easiyo yogurt is the best choice for people looking for a healthy diet.
What are the Ingredients Present in the Yogurt?
The yogurt sachets consist of premium quality lactic cultures and milk powder. All the flavours included in the sachets are natural or similar to nature, and they do not have artificial colouring, stabilizers, preservatives, or emulsifiers. What you have to do is, mix plain drinking water.
Why is Easiyo Yogurt Good for Your Health?
As the easiyo yogurt is fresh, it consists of high live lactic cultures that are good for your health. The lactic bacteria generally occur in the intestines that fight harmful bacteria and help digestion. Eating fresh yogurt daily can help improve your body function and maintain the perfect balance. Similarly, it can reduce the gas problems in the intestine that occurs due to bacteria.
Can Small Babies Prefer to Eat Easiyo Yogurt?
If your baby is flexible enough to eat solids, they are recommended to eat easiyo yogurt. The easiyo yogurt is considered more absorbable, so they are the perfect food choice for babies. Also, the easiyo yogurt can keep their tummy happy and healthy with the presence of live lactic cultures and keep the digestive system clean and healthy.
Is Easiyo Yogurt Preferrable for Pregnant Women?
Yes, it is absolutely the best choice for pregnant women as it is high in protein, minerals, calcium, and vitamins. This yogurt also contains folic acid, which is very important for pregnant women to develop the nervous system.
Is it Worth Using Chilled Water for Yogurt Mix?
If there is no option and you want to use chilled water for the yogurt mix, you should not use it; as it is, you should take the water and warm it up to 15 degrees centigrade. Now you can use it for the yogurt mix.
Choose the best easiyo yogurt maker and purchase it online as you can feel it like a homemade yogurt. You can enjoy the creamy and rich yogurt flavor with 100% natural ingredients and live cultures.
Foods To Avoid (Or Take) For Your Teeth (Or Gums)
As per an ICMR research study, neglect and lack of awareness on oral hygiene are some of India’s biggest public health problems. The problem is still worse with college students; as per another study, the primary reason is a lack of awareness about oral health practices.
Teeth have an essential role in our lives; they help chew and digest food, speak, give our face its shape, and help us smile. With so much help that our teeth offer us, is it not crucial to take good care of them?
Why is Oral Care important?
Good oral health can have many excellent life-changing benefits like- a healthy smile for our visual appearance, healthy gums, strong teeth, fresh breath, and help prevent many mouth diseases and disorders.
Daily hygiene activities like brushing, cleaning the teeth after eating, etc., are the primary care we can provide to our teeth. But how often do we think about other things? Like what our eating habits are doing to our teeth (or gums)?
Yes, we can also ensure good oral health by avoiding or eating certain foods. As it is said, we are what we eat; that’s even more true regarding our teeth and gums.
How can food affect our oral health?
When we drink or eat starchy or sugary foods, we’re also feeding in the germs that can cause tooth decay and diseases in our mouths. Plaque is often the first symptom of the onset of teeth and gum problems; it is a thin, invisible, sticky substance from leftover foods and bacterial decay. When we eat sugary or starchy food, acids are formed, which attack the teeth. Regular exposure of acid to our teeth can break down the hard enamel on the surface of teeth, leading to tooth decay. The bacteria in plaque also trigger an inflammatory response, causing the breakdown of the gums, teeth, and other structures inside the mouth.
This article will discuss which foods you can avoid and foods you can take for healthier teeth and gums, so let’s get started
Foods to avoid for Oral Care
● Candies: It’s common knowledge that candy is bad for teeth. When they are chewed, they stick to our teeth causing decay. It’s better to go for healthier options among sweets, like those that quickly clear out of the mouth. Avoid lollipops, sour candies, caramels, and toffees made from refined sugar. Some believe that chocolates are a healthier option as they wash off the teeth more quickly than other candies, but it remains unproven. However, some studies show that chocolate is not as bad as other sugary delights.
● Potato Chips: The world at present is hooked on potato chips. It’s the most popular food for snacking. However, it’s loaded with starch and sugar; it feeds the plaque bacteria when it gets trapped in and between the teeth. Since the potato chips intake is relatively high and frequent, the acid production from the chips remains and lasts longer. So, either avoid potato chips or brush your teeth after eating them to prevent cavities and decay.
● Soft drinks: Carbonated drinks are among the top sources of added sugar among kids and teens. Apart from being loaded with sugar, they also contain phosphoric and citric acids that wear away tooth enamel. They also dry up the mouth leading to dryness and decay of gums.
● Ice: Avoid chewing hard substances, as they can damage enamel and can even crack, or break the teeth, or loosen gums. Ice being hard and cold can do even more damage if chewed.
● Alcohol: Alcohol is amongst the unhealthiest substances for humans. But people often don’t realize that when they drink alcohol, they are drying up their mouth? A dry mouth lacks saliva, which is needed to keep the teeth healthy. Saliva helps prevent food from sticking to teeth and washes away leftover food particles. It even helps repair early tooth decay, gum disease, and other oral infections. It’s better to keep the mouth hydrated by drinking plenty of water or using fluoride rinses and oral hydration solutions.
Foods to eat for healthier teeth and gums
● Citrus Fruits: Research shows that oranges, grapes, and other citrus fruit protect tooth enamel and gums. Although they contain acidic, citrus fruit can increase saliva flow also, as they have a lot of water. It also helps wash away acid-producing bacteria.
● Milk and milk Products: Milk products are among the best foods to protect and ensure a healthy tooth enamel and gums. Calcium, phosphates and other minerals present in milk, and other dairy products, help protect the enamel from acids by acting as a buffer and also replenish minerals back into the teeth, thereby promoting the rebuilding of tooth enamel. They also help create saliva. Studies have shown that milk products may even help strengthen the protective minerals in teeth surfaces.
● Fresh fruits and vegetables. Foods containing a lot of fibre help keep the teeth and gums clean and maintain saliva flow. They also provide various vitamins, antioxidants and minerals like vitamin C, calcium, phosphate, etc., to promote the growth and rebuilding of gums and tooth enamel. Crisp fruits and raw vegetables, like apples, carrots, etc., help clean plaque from teeth and freshen up breath. So, eat fresh fruits and vegetables to protect your gums and other tissues from cell damage and infection.
● Water: Water is the cheap and best way to ensure healthier teeth and gums. It washes away leftover food, helps swallow food and quenches our thirst. It helps keep the mouth moist and increases saliva production to ward off many tooth and gum problems further.
Want to Learn More?
If you want to learn more about dental health, best practices to maintain good dental health, in that case, you can read articles or join workshops conducted by colleges like Mansarovar Dental College, AIIMS, etc. Most dental colleges in major cities like Bhopal, Delhi, Jaipur, etc., do conduct workshops to spread awareness about oral health.
Furthermore, if you are passionate about oral health, dentistry, etc., and want to help people maintain healthy teeth, gums, and smiles, you can pursue the BDS course. Many good BDS colleges are spread all over India, be it any city like Bhopal, Jaipur, etc.
As it is said, prevention is better than cure. Also, if you want to avail the best treatment dental services like braces or invisalign, it is important to check your budget. You might be also asking yourselves,”Is Invisalign cheaper than regular braces?” This is why it is important to learn the differences, eat healthily, and live healthily.
MEASURES BY AYUSH MINISTRY TO PROMOTE AYURVEDA
The Traditional Indian medical system of Ayurveda has proven its efficacy time & again. Translated as life-knowledge, Ayurveda’s prime focus is to live life in harmony and oneness with nature. Established 5,000 years ago by Charaka, Ayurveda has 8 branches, namely: Kaaya Chikitsa (Internal Medicine), Baala Chikitsa (Treatment of Children / Pediatrics), Graha Chikitsa (Demonology / Psychology), Urdhvaanga Chikitsa (Treatment of disease above the clavicle), Shalya Chikitsa (Surgery), Damstra Chikitsa (Toxicology), Jara Chikitsa (Geriatrics, Rejuvenation) and Varsha Chikitsa (Aphrodisiac therapy). All 8 branches of Ayurveda focus on holistic healing that yields long-term results. Interpreters of Ayurveda believe that a human body consists of 3 doshas: Vata Dosha (Space & Air), Kapha Dosha (Fire & Earth), and Pitta Dosha (Fire). A human body only falls sick when these doshas are out of balance, and a trained ayurvedic physician will focus on realigning these doshas to yield positive results.
As more people adopt earth-friendly and vegan lifestyles, the science of Ayurveda gains more relevance. Millions are turning to Ayurveda to find lasting solutions for crippling lifestyle diseases. One such institute is Bhopal’s Sri Sai Institute of Ayurvedic Research and Medicine. This ayurvedic college and hospital in Bhopal offers BAMS degrees to aspiring ayurvedic ‘acharyas’ or physicians and has revolutionized the ayurvedic healthcare system through its cutting-edge ‘Chikitsa’ or treatments. It is clear that Ayurveda has been recognized as being relevant in medicine and science, which is why it has become more important than ever to preserve and promote these ancient treatments and techniques. This is precisely why the Ministry of AYUSH is coming up with numerous initiatives to promote this ancient healing science.
There is an extensive need for concrete initiatives to bust myths surrounding Ayurveda & promote it as a healing science at par with western medicine. This need has increased manifold due to the onset of covid-19 and rapidly rising claims of ‘miracle natural cures’ for this virus. Therefore, the Ministry of AYUSH has launched several initiatives to promote the best and most relevant aspects of traditional systems of medicine like Ayurveda, Unani, Siddha & Homeopathy.
• Bilateral and Multilateral Negotiations with Countries
In order to increase the global acceptance of AYUSH systems of medicine, the government of India has signed Memorandums of Understanding (MOUs) with nations to facilitate trade & investment in the field. An AYUSH EXPORT PROMOTION COUNCIL (AEPC) has been established to keep tabs on the export of these ayurvedic medicines and services. AEPC will help the government collaborate with international health bodies like WHO, ISO, etc, and encourage investment in India’s ayurvedic sector. AEPC also encourages foreign nationals to pursue AYUSH courses in India. As of 2020, the Indian govt has signed MOUs with 23 countries for cooperation in Traditional Systems of Medicine like Ayurveda, Unani, Siddha, and Homeopathy. This aims to promote international funding, education research, and training in Ayurveda and other associated systems of natural medicine. AYUSH also offers 104 scholarships annually to nationals from over 99 countries in order to encourage them to pursue Ayurveda as a career. AYUSH encourages foreign nationals to pursue bachelors in Ayurvedic medicine (BAMS), followed by masters and Ph.D. from pioneering Ayurvedic colleges. BAMS colleges in Bhopal (like Sri Sai Institute of Ayurvedic Research and Medicine) are known for their well-rounded and employable courses.
• Ayurvedic Medical Tourism
The Government of India has formed the Champion Services Sector Scheme to popularise ayurvedic medical tourism. This initiative will help establish state-of-the-art ayurvedic colleges and hospitals like Bhopal’s Sri Sai Institute of Ayurvedic Research and Medicine. This ayurvedic hospital in Bhopal along with several others has opened its doors to medical tourists looking for lasting cures to debilitating diseases. A National Medical & Wellness Tourism Board has also been established to further encourage medical tourism for Ayurvedic, homeopathic, Unani & Siddha treatments.
• National Ayush Mission (NAM)
The National Ayush Mission is one of several policy initiatives taken by the ministry of Ayush to popularise traditional systems of medicine like Ayurveda. NAM aims to increase ayurvedic hospitals in India through various inclusive strategies. For instance, Ayurvedic treatments will be covered by insurance schemes so that more people can afford modernized treatments at their disposal. NAM will also help popularise the benefits of Ayurveda’s holistic and natural treatments through effective use of print, television, digital and social media, 12,500+ AYUSH health and wellness centers are also set to be operationalized to make treatments more accessible for patients and dedicated followers of Ayurveda and other traditional systems of medicine.
• Launch of Ayurswasthya Yojana
This new scheme by the Ministry of Ayush focuses on giving a greater role to Ayurveda in the healthcare sector. This umbrella scheme will help popularise techniques incorporated in Ayurveda for the treatment of serious diseases. It aims to modernize traditional remedies for present-day use and promote AYUSH interventions in community health and well-being. The launch of schemes like Ayurswasthya Yojana will help ayurvedic hospitals like Sri Sai Institute of Ayurvedic Research and Medicine in effectively disseminating their pioneering treatments. This Ayurvedic Hospital in Bhopal has a 100-bed facility capable of taking care of serious cases.
• Celebrating Ayurveda & Yoga Day
The Ministry of Ayush knows how to capitalize on the value of an ancient system of medicine like Ayurveda. Hence, the ministry makes sure to celebrate Ayurveda Day not just in India, but in an additional 135 countries.
• Setting up Ayush Information Cells
As of 2020, the ministry of Ayush has set up over 33 Ayush information cells to bust myths surrounding Ayurveda. This is especially needed in an era where ayurvedic treatments are being misused and misrepresented as ‘miracle cures for a mysterious virus.’
In conclusion, it can be said that the Ministry of Ayush has been taking consistent steps towards popularising & promoting Ayurveda in India and abroad. From signing MOUs to providing incentives to Ayush drug manufacturers, from providing scholarships to using the power of social media to its fullest, our government is doing everything in its power to promote Ayurveda and related systems of traditional medicine in the right manner. Popular Ayurvedic hospitals in Bhopal like the Sri Sai Institute of Ayurvedic Research and Medicine are also aiding the government’s initiatives through their new-age techniques and treatments.
Self Care with Ayurveda
Self-care has gone for a toss for many people during the pandemic. Anxiety has been at an all-time high. As a result, people are eating more and exercising less. While it is necessary to take it easy and take some time off during times of stress. But one must always keep up with their self-care. Not just for immediate benefits but for long-term benefits as well.
Ayurveda is taught and practiced, today, by experienced professionals. Ayurved doctors usually have a BAMS degree followed by other related higher educational degrees. There are several BAMS colleges in Bhopal, one of which is MAMC. Mansarovar Ayurvedic Medical College in Bhopal has a five-and-a-half-year-long Bachelor of Ayurveda Medicine and Surgery course. To help with the studies, the college also has one of the best Ayurvedic hospitals in Bhopal. Graduates from this school can go on to work full-time in private and also public hospitals.
BAMS or Ayurved doctors often help people with different health issues using Ayurvedic principles. From general diet and exercise tips to many severe issues that require surgery. However, before heading to an Ayurved doctor, there are certain tips one can pick up for self-care at home.
Ayurveda and Self-Care
Ayurveda is a holistic healthcare system that has been in practice in India for years. All Ayurvedic practices are done on the belief that there are five major elements; i.e., air, water, fire, earth, and space. Each human being is made up of a combination of these five elements which makes up our dosha. Any self-care recommendations are also made based on each individual’s dosha. Adopting Ayurveda in your lifestyle provides long-term benefits. For the uninitiated, one can start with trying one or two practices and slowly build it up.
How to do self-care with Ayurveda?
Ayurveda is more than yoga and meditation. It is an ancient practice that helps with mental, physical, and overall health. There are many Ayurvedic tips that can be incorporated into our daily lives for a much better lifestyle. There are many factors one must consider to properly incorporate Ayurveda in their lives. There are many Ayurvedic colleges in Bhopal that could help with that purpose. However, on a general basis, the following are some tried and tested ways that can be followed.
Ayurvedic diet recommendations are as per the individual’s dosha. A typical Ayurvedic diet plan will have three meals. The meals would be designed in a way to ignite the digestive fire or the metabolism. The last meal of the day should be light and must be wrapped up by 7 pm. Water, when consumed, should be warm.
Moreover, ghee must be included in the meals. Intermittent fasting is recommended from time to time to give the systems a break. Some hot foods that must be included in meals are ginger, garlic, pepper, broccoli, spinach, carrots, radish, apples, oranges, ajwain, mustard, etc. On the other hand, cold foods like bananas, strawberries, milk, tofu, green tea, tomato, mushrooms can be included when needed.
According to Ayurveda, for a well-rounded development of self-care, taking care of physical health is important. One must exercise daily in order to bring stability into our lives and for better mental well-being. Doing so will help clear blockages in our bodies and keep up the circulation. People of Vata type or slim builds should exercise with fast movement. Light sports like walking, cycling, or dancing for 15 to 20 minutes can be adopted.
Pitta type can exercise for longer periods of time. This is because their bodies are more capable of producing heat. Exercise recommendations include climbing, jogging, or any type of team sport. The final body type is the Kapha type. They have a more solid body built and need to exercise the longest. Running, rowing, and jogging done regularly is a must.
No amount of diet and exercise will work if the individual is not sleeping enough. Good sleep is one of the three pillars of life. It is a necessity to rejuvenate the body and the mind. Charaka Samhita describes six types of sleep. One might sleep due to natural sleep, depression, increased Kapha due to overconsumption of chocolate or fried food, working till exhaustion, diseases, or injury.
Ayurveda recommends sleeping before 10 pm and waking up before sunrise for optimum benefits. Moreover, there should also be a gap of 2 hours before the last meal and before sleeping. For the Vata type, getting a massage with cooling oils will promote better sleep. This dosha type should not use phones or watch television a few hours before bedtime. Pita type usually has trouble falling asleep and must not sleep later than 11 pm. For these people, getting a foot massage is recommended with warm ghee. Finally, the Kapha body type tends to be heavy sleepers. They also tend to oversleep and should set a time to wake up early.
Mental health is an important aspect that deserves attention regardless of the fact if one is practicing Ayurveda or not. Ayurvedic practices of yoga and meditation aim to calm the mind by calming the body. Continuously focusing on the negative aspects of our lives would mean there is no space to appreciate the positives. Changing mindset cannot be done overnight. Taking small measures by practicing gratitude, journaling the thoughts can help significantly. The goal is not to let the thoughts control us but the other way round.
Ayurveda and Self Care: Quick Tips
To summarise, the following tips can be referred to for the next self-care session.
● Sleep before 10 pm and wake up before the sun. Having some time to yourself before the rest of the world is optimum for a slow but effective start to the day.
● Try meditating every day in the morning. Start with 10 minutes and build up.
● Drink hot water on an empty stomach.
● Try oil pulling and clean tongues when brushing your teeth.
● Exercise daily. A small walk or a quick jog in the neighborhood would also do.
● Make sure to include veggies and fruits as per the dosha.
● Take care of your mental health. Make sure to practice gratitude and affirm positive thoughts daily.
Ayurveda is ever popular today and with so much information online it is easy to pick up wrong practices. A little research will help in a long and healthy life for every individual. It is also important to keep in mind that one must not strain and overdo any of these activities.
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