Ayurvedic Therapies - Part 3: Gharshana (Ayurvedic Dry Skin Brushing)

Dr. Leena Athparia, ND, AAWC

Ayurvedic Therapies Series: 
What is Ayurveda and What Can it Treat?
Part 1 - Nasya (Nasal Herbal Oil Application) 

Part 2 - Kati Basti (Herbal Oil Treatment for Back Issues)

Next in this series of Ayurvedic Therapies, we will explore Part 3: Gharshana, a traditional Ayurvedic form of dry skin brushing, suitable for this spring season.

Gharshana (or Garshana) Treatment:

Gharshana involves massaging the body vigorously with gloves or herbs to stimulate blood & lymphatic circulation, tonify the skin and release accumulated toxins. It is often used in conjunction with weight loss or detox plans, as the skin is one of the routes of natural detoxification.

According to Ayurveda, friction on the skin increases agni. Agni can be described as a spark of fire (Sanskrit origin of the word "ignite") which is the source of metabolic activity. In the cold winter months, agni is often at it's lowest. You may experience fatigue, dullness, low motivation and sluggish digestion. The metabolism is slower, and needs agni to kickstart things. Agni can be boosted with certain herbs, daily lifestyle practices, exercise, yoga as well as therapies like abhyanga or gharshana.

In Ayurvedic medicine, the skin is used as a method to apply therapeutic herbs and oils to reach into the deeper layers of the skin. The skin is the largest organ in the body which expels waste products (such as sweat) and absorbs products such as creams, lotions or oils. Gharshana is a way of stimulating the skin to detox, while providing a route for medicinal herbs to do their work.

How to do Gharshana:

A simple form of Gharshana can be done at home on your own (known as dry skin brushing), prior to showering. Instructions on how to do dry skin brushing: http://www.naturopathicfoundations.ca/files/7513/7088/0736/NF13_Dry_Skin_Brushing.pdf

Gharshana traditionally was done with raw silk gloves as a therapeutic treatment (part of the 5-fold detox program known as Panchakarma) by an Ayurvedic practitioner. Therapeutic herbs can also be used for their exfoliating and medicinal qualities. This can help stimulate weight loss by removing toxins from the body and stimulating fat tissue. Gharshana is very beneficial in Kapha body types as it stimulates agni and warms skin that generally tends to be cool and moist. Gharshana therapy can be done in other constitutions as well; Vata type may benefit from an abhyanga (oil massage) prior to gharshana exfoliation, and Pitta types may benefit from skin & blood cleansing herbs such as neem and manjistha.

Speak with your Ayurvedic practitioner for more details on Gharshana treatment customized for you and your health concerns.

Benefits of Gharshana:

• Promotes weight loss 
• Supports detoxification 
• Improves lymphatic circulation 
• Tones the skin 
• Enhances circulation 
• Reduces cellulite 

Gharshana treatments can be done regularly. Self-care Gharshana may take 5-10 minutes, and a treatment done by a practitioner may last up to an hour if combined with abhyanga oil massage. For best benefits, it is recommended to work with a practitioner to tailor a detox treatment with diet, herbs and other recommendations.

If you are wanting to detox or already taking detox herbs, Gharshana may be just what you need to support your skin's natural detoxification! Spring is the perfect time for a detox, inside and out!

All Ayurvedic therapies are customized according to your constitution and health concerns. It is advised to have an initial naturopathic consultation with Dr. Leena Athparia, ND before proceeding to ayurvedic therapies so that the treatments can be customized according to your needs. To book an appointment, contact Dr. Leena Athparia, ND

Keep Cool this Summer - Ayurveda Tips

by Dr. Leena Athparia, ND

Do you look forward to summer, and then find yourself feeling irritable and exhausted once the temperatures rise? Does your skin breakout with the heat? Do you crave air conditioning and cool drinks? If so, your Pitta may be out of balance.

According to Ayurveda, of the three bio-energies (ie. doshas) that exist in nature (Vata, Pitta, Kapha), Pitta is highest in the summer as it holds the energy of fire and water.  Dosha bio-energies are composed of the 5 elements and not only exist in the environment, but also within you. If your constitution is dominant in Pitta, summer heat can further cause Pitta to accumulate – on the physical, mental and emotional levels.

Summer is the season of sun, heat, intensity and fire – a celebration after the cold winter months. Depending on your constitution, summer may either aggravate your innate tendencies or compensate for your imbalances.  For example, if you struggle with cold hands and feet in the winters, you will likely enjoy warm summer temperatures.  If your body generally heats up quickly, you may find it challenging to tolerate summer heat.

How Do I Identify if my Pitta is imbalanced?

You need to first understand your original constitution before understanding what is out of balance. Everyone is born with a unique constitution and needs individualized care to regain their original state of balance.  Online dosha quizzes can be a fun tool. However, they do not reveal the complete picture of your constitution.  A Naturopathic intake incorporating Ayurvedic assessment includes physical exam (including tongue & pulse diagnosis) and complete health history to identify your balance of Vata, Pitta & Kapha. Furthermore, skilled practitioners can identify which organ system or tissue is being impacted by Pitta.  For example, if Pitta accumulates in the mind, you may feel more angry or short-tempered, but if Pitta has increases in the blood, you may experience high blood pressure. Once a proper diagnosis has been made, tailored treatments can target the root cause of your health concern and assist in restoring balance.

Pitta can accumulate in the mind, specific organ systems, channels or tissues and can manifest as health concerns such as:

• Acne & Skin Conditions
• Heartburn, Ulcers
• Body Odour
• Inflammation
• Bleeding & Infections
• High Blood Pressure
• Loose Stools
• Excess Sweating & Body Heat
• Red Eyes, Light Sensitivity
• Anger, Frustration & Irritability
• Judgement, Criticism, Impatience

What Can You Do?

While increased Pitta is not life-threatening, if left unattended, chronic disease can develop over time. For example, if you consistently eat spicy and acidic food (which increases Pitta), occasional heart burn may develop into daily heartburn and progress into a painful ulcer. The good news is that Pitta imbalance is easy to detect in the early stages with tongue & pulse diagnosis, and can be addressed with diet & lifestyle, herbs and therapies.  Summer is the ideal time to address Pitta-related imbalances before they develop into more severe conditions.

During the summer months, your focus should be to balance Pitta. Below are some general tips that can help keep your Pitta in check.

Tips to Stay Cool this Summer and Pacify Pitta:

• Choose foods that are cooling energetically such as: cucumbers, dark leafy greens, mint and melons.
• Choose flavours that are bitter, astringent & naturally sweet – fresh local greens make great salads and ripe, juicy fruits make a delicious summer snack.  Minimize flavours that are excessively spicy, sour and salty.
• Try incorporating coconut into your diet (coconut water, oil, cream etc.)
• Stay hydrated & avoid ice cold drinks. As counter-intuitive as it may seem, cold drinks are not advised to help you cool down.
• Avoid overexerting yourself and plan your exercise away from the hottest time of the day
• Be sun smart and stay out of direct sun during peak hours (~11 a.m. - 3 p.m.)
• Observe situations where you are controlling or pushing yourself or others.  Bring awareness into surrendering and allowing.
• Enjoy essential oils with floral tones such as jasmine, rose or lavender.

If you think you may have a Pitta imbalance, summer is the best time to address it. Once you understand your unique constitution, steps can be taken to harmonize yourself with the changing seasons under the guidance of your naturopathic doctor and Ayurvedic practitioner.  Making simple but consistent changes to your lifestyle and diet, in correlation with the change of seasons will allow you to experience your full energy and vitality this summer.

Dr. Leena Athparia is a naturopathic doctor with specialized training in Ayurveda and can help you identify your constitution to guide you on a customized health plan – whether you have specific health concerns or just want to promote general wellness. Please contact Naturopathic Foundations at 905-940-2727 or email lathparia@naturopathicfoundations.ca to book an appointment with Dr. Leena Athparia ND.

Yoga & Diet

By Dr. Leena Athparia, ND

In Celebration of International Yoga Day and all those looking to integrate yoga & healthy diet into their life !

The word ‘Yoga’ means ‘Union’ – that is, being in harmony within and with everything around.  The food that you eat contributes significantly to your overall wellbeing and harmony within yourself. In today’s world, people are left confused as to what to eat with the overwhelming information about various diets.  For different kinds of activity you need different kinds of food. If you are practicing yoga, it is important to choose food that meets your nutritional needs and supports your sadhana, or spiritual practices.  Food is more than just a supply of fuel for the physical body – it also influences the way you think, feel and experience life.

A diet that is conducive for yoga is essentially a vegetarian diet rich in fruits, vegetables, whole grains and healthy oils. Vegetarian food, especially raw food, is rich in prana, (life-force) which increases alertness.  Fresh vegetarian food is high in nutrients and enzymes which assist digestion. Choosing food that increases your vitality and alertness can further support your body and mind for yoga, allowing you to go beyond survival and increase your perception. 

According to Ayurveda, the sister science of yoga, foods with a sattvic quality are recommended to nourish the body while promoting a calm, clear and steady state of mind.  Sattvic foods include vegetables, fruits, legumes, whole grains, plant-based oils & ghee (clarified butter), and herbs/spices.  These foods are ideally local, organic, in season and prepared fresh with a loving intention.  In contrast, foods that are tamasic in quality are heavy to digest.  These include: onions, garlic, meat, alcohol, leftovers & fermented foods.   They promote dullness and stiffness in the body and sedate the mind.  Foods that are rajasic have a stimulating quality and promote agitation. These foods include: caffeine, stimulants, refined sugar, excessively spicy, sour or salty foods. By avoiding tamasic, and reducing rajasic foods in the diet and encouraging a sattvic diet, you can help keep the mind clear, and the body light and flexible. Sattvic diet nurtures you on a subtler level, and promotes higher levels of consciousness.

Which diet is best for you and your activity can be further customized based on your individual constitution and the season under the guidance of an Ayurvedic practitioner or naturopathic doctor. If you choose to eat in alignment with the intelligence of your body, food can be a phenomenal support for you and your yoga practice. 

A sattvic vegetarian diet, along with yoga practices such as pranayama, hatha yoga and kriyas can pave the way for a healthy body, vibrant energy, and higher consciousness.

Sadhguru, yogi & mystic elaborates on eating what is best for the body from a yogic perspective

Dr. Leena Athparia, ND has a special interest in working with customizing Ayurvedic diet & lifestyle suggestions for individuals, especially those practicing yoga who want to further improve their  health.  To book an appointment, contact Naturopathic Foundations at 905-940-2727 (Markham) or Yuri's Village at 416-466-5773 (Danforth).  A complimentary 15 min meet n greet is available to learn more how Naturopathy and Ayurveda can help you.

Preparing for Fall with Ayurveda

Ayurveda is an ancient system of medicine which originated in India over 5,000 years ago and examines the interplay of the five elements and doshas (vata, pitta, kapha) that make up our unique constitution.

Everyone is unique – we are each born with a different constitution on the physical level as well as the mental & emotional level. At the core of Ayurvedic philosophy, there are 3 vital bio-energies that make up our constitution: vata, pitta, kapha. Each of these are made up of a combination of the 5 elements.

Summary of Doshas and their Qualities: 

Vata: (air + ether) dry, cold, light, moving, changeable, subtle, rough, quick

Vata’s function is movement. Vata types are active and mobile, often rapid and multi-task.

Pitta: (fire + water) hot, light, intense, penetrating, pungent, sharp, acidic

Pitta’s function is transformation.  It controls digestion and metabolism.  Pitta types have a fiery nature in both body and mind.

Kapha: (water + earth) heavy, slow, steady, solid, cold, soft, oily

Kapha's function is structure – holding the cells together and promoting growth.

Kapha types are cool, steady and easily attached.

Vata Dosha - keeping the balance

Keeping the 3 doshas balanced within ourselves is vital in staying healthy and keeping the immune system strong.  For each individual, the balance point of vata, pitta, kapha is unique – one dosha may be dominant over the others or two doshas may be dominant.  Understanding our dominant dosha type and learning how to prevent it from getting aggravated is key in staying healthy.

As we prepare for fall, it is important to understand the change of the seasons and how it impacts our health.  Fall is considered vata season because the qualities that characterize vata are dominant at this time of the year.  The weather changes are apparent with colder and shorter days, dry wind, lightness in the air and crackling leaves. 

For individuals with a balanced vata dosha they may be active, creative, and stay healthy when in balance. However, when vata accumulates in the body and mind, the imbalance may manifest as dry skin, brittle nails, joint concerns, anxiety and nervous system issues, constipation, digestive concerns and more.  Though all individuals are susceptible to the changes brought on by fall, individuals who are vata dominant are especially at risk for vata aggravation. To help maintain balance during the fall season and keep vata pacified, incorporating daily lifestyle routines and eating according to your constitution can ease the transition into the cold season. 

General suggestions to reduce Vata in fall:

•     Dress warm and avoid cold drafts
•     Drink warm liquids: herbal teas, soups and nourishing broths that are balancing
•     Incorporate warming spices into your meals such as ginger, black pepper, mustard seed, cinnamon, clove which can support blood circulation and immunity.
•    Root vegetables and seasonal vegetables can be grounding such as carrots, beets, pumpkin, yams etc.
•    Ensure adequate rest: more sleep is often needed at this time of year
•   Meditate and take the time for relaxing activities
•   Add ghee (clarified butter) or healthy oils on your vegetables or grains
•   To bring stability, try to establish regularity & routine: eating, sleeping, waking up at the same time daily
•   Abhyanga – oil massage which you can do on your own or have done by a qualified practioner

When we understand our ayurvedic constitution better we can do the necessary groundwork to prepare ourselves better for fall.  Nourishing our body, mind & spirit is essential so we can feel great this fall & winter !

If you would like a comprehensive healthcare plan which includes understanding your Ayurvedic constitution, you can book an appointment with Dr. Leena Athparia ND or visit her website at www.doctorleena.ca

Downtown: Yuri's Village - 663 Greenwood Ave, Toronto
Markham: Naturopathic Foundations - 33 The Bridal Trail, Markham, ON

Abhyanga - Ayurvedic Massage

What is Abhyanga ?

Abhyanga (Sanskrit: अभ्यंग or अभ्यङ्ग "Oil Massage") is a traditional form of full body massage in Ayurveda which involves applying warm medicinal oil which is customized according to your dosha or body type.

In Ayurveda, massage is a tool for relaxation and far more - it is used as a method for medicinal oils to penetrate through the skin and allow detoxification on the cellular level. Skin is the largest organ in the body and readily absorbs whatever is applied to it. Abhyanga can promote detoxification, lymphatic drainage and nourish the skin and tissues, while creating a sense of love and care.  In our modern day lifestyle, Abhyanga is very grounding and offers the perfect antidote to stress.

A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity. Regular Abyanga is especially grounding and relaxing for Vata dosha imbalances, but everyone can benefit from this practice. - See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity. Regular Abyanga is especially grounding and relaxing for Vata dosha imbalances, but everyone can benefit from this practice. - See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity. Regular Abyanga is especially grounding and relaxing for Vata dosha imbalances, but everyone can benefit from this practice. - See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity. Regular Abyanga is especially grounding and relaxing for Vata dosha imbalances, but everyone can benefit from this practice. - See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

Abhyanga involves systematic sequences, and specific pressure points ("marmas") which relax and invigorate the system. Regular Abhyanga massage restores balance of the doshas and calms the mind. It is especially crucial in Vata imbalances. However, Abhyanga done by an Ayurvedic Practitioner can be customized based on the individual, according to the season and the dosha type - Vata, Pitta or Kapha.

A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity. Regular Abyanga is especially grounding and relaxing for Vata dosha imbalances, but everyone can benefit from this practice. - See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

What are the Benefits?

• Promotes total relaxation
• Strenthens the nervous& musculoskeletal system
• Reduces fatigue
• Improves sleep
• Encourages detoxification
• Boosts the immune system
• Nourishes the skin
• Supports circulation & lymphatic drainage
• Improves digestion
• Reduces pain & lubricates the joints
• Slows down aging
• Harmonizes the flow of "prana"
• ...feels amazing !

How long are treatments and how often can it be done? 

Abhyangas generally last one hour, and can be done regularly - in India, during panchakarma treatment, individuals will receive abhyangas daily for several weeks ! However, for general purposes, abhyangas can be done monthly or weekly depending on the state of the individual's health and the season.

Dr. Leena Athparia ND is now offering Abhyanga in Toronto ! A full Naturopathic & Ayurvedic initial intake is done before an Abhyanga massage to ensure customized treatment is given, along with dietary and lifestyle recommendations.

Downtown: Yuri's Village - 663 Greenwood Ave, Toronto
Markham: Naturopathic Foundations - 33 The Bridal Trail, Markham, ON

“The body of one who uses oil massage regularly does not become affected much even if subjected to accidental injuries, or strenuous work. By using oil massage daily, a person is endowed with pleasant touch, trimmed body parts and becomes strong, charming and least affected by old age”

Charaka Samhita Vol. 1, V: 88-89
(One of the Great ancient texts of Ayurveda)

- See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

Contact: Dr. Leena Athparia, ND

Massage your body with love and patience for 15-20 minutes. Here are the recommendations for frequency and oil type, based on the doshas:

• Vata Dosha: 4-5 times a week using sesame, almond, or a Vata-balancing oil, such as the Relaxing Abhy Oil. 
• Pitta Dosha: 3-4 times a week using a coconut, sunflower, or a Pitta-balancing oil, such as the Soothing Abhy Oil.
• Kapha Dosha: 1-2 times a week using safflower or a Kapha-balancing oil, such as the Invigorating Abhy Oil.

- See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga#sthash.d3Ucpr07.dpuf

"Cool" tips for the summer heat !

Have you noticed there are certain foods you prefer to eat when it's hot? Like a juicy watermelon or a fresh salad... And other foods that are reserved for the winters?

The concept of "heating" or "cooling" the body, based on the seasons and one's constitution is very inherent in Ayurveda & Chinese Medicine.  Eating the right foods in accordance to the seasons act as natural "air-conditioning" or a"heating" system that balances your body temperature.

What comes to mind when we say "cooling" foods?
Ice cream, iced capps...or watermelon?

Foods that cool your body down aren't necessarily foods that are cold.  In fact very cold food & drinks can actually put more of a burden on your body which needs to heat them up to body temperature which requires more energy.  Certain foods, once digested, actually help cool your body down. If you can incorporate these foods, and reduce "heating" foods on hot summer days, you will not only be doing your body a favour, but you will feel much better as well!

Summer, in Ayurveda is considered as the "Pitta" season.  Ayurveda recognizes each individual's constitution, and suggests lifestyle & diet that balance the constitution. During summer you can reduce Pitta heat within your body by adjusting your diet accordingly.

Some suggestions on COOLING foods:

• Fruits: sweet juicy fruits (cherries, grapes, plums), melons, apples, pears, dates, figs, limes... 
• Vegetables: broccoli, cabbage, carrots, peas, zucchini, squash, celery, cucumber, okra, leafy greens...
• Legumes: mung beans, most lentils, kidney beans
• Grains: rice, barley
• Nuts: Coconut, Almonds (without skin)
• Oils: Olive, Coconut
• Sweetners: maple syrup, coconut syrup, rice syrup
• Herbs & Spices: mint, coriander (leaf & seeds), dill, fennel seeds, cardamon, cumin, saffron 
• Favour flavours that are: sweet, bitter, astringent

*note: for a more extensive list visit: http://lifespa.com/summer-grocery-list-pitta-reducing-diet/

Try incorporating these tips to REDUCE summer HEAT:

-Avoid ice cold drinks (drink room temperature, or slightly chilled)
-Ensure adequate water intake and electrolytes
-Avoid intense exercise or being in full sun during the hotest part of the day
-Limit excessive salty, sour or pungent (spicy) foods: dry ginger, mustard seeds, cinnamon, garlic, black pepper 
-Avoid deep fried & heavy foods
-Start the day with a cold shower
-Yoghurt is actually heating for the body so best to make lassi (diluted yogourt which is cooling)
-Wear clothing that is loose, comfortable, and made of natural fibre

Try one of these COOLING RECIPES, and let us know how you feel !

Watermelon Mint "Aid"

• 1/2 small watermelon
• 12 fresh mint leaves
• 1 key lime
• Maple syrup to taste
• Pinch of salt if desired

Blend together briefly in a blender and add water to dilute it.  Pass through a strainer and enjoy!

This is a refreshing natural electrolyte drink sure to please all !

Sweet Rose Lassi

Watermelon-Mint Smoothie

• 2-3 cups diced seeded watermelon
• 4-5 fresh mint leaves, washed
• 1 sprig of fresh mint for garnish

Blend the watermelon and mint leaves to a smooth purée and serve cool, garnished with the sprig of fresh mint.
- See more at: http://www.mapi.com/ayurvedic-knowledge/ayurvedic-diet/beat-the-heat-with-an-ayurvedic-diet.html#gsc.tab=0

• 1/3 cup yogourt
• 1 cup water
• Add a pinch of ground cardamom seeds
• 1 Tbsp maple syrup (to taste)
• 1 tsp Rose water

Stir together until well blended and enjoy. This is a cooling and exotic tasting drink that is delicious !

Please remember that everyone's constitution is different.  Some individuals will need to reduce heat more than others.  If you are interested in learning more about your constitution and what diet is best for you, schedule an appointment with us ! 

1 part cold yogurt

3 parts water

Pinches of cardamom, sugar and Organic Rose Water

- See more at: http://www.mapi.com/ayurvedic-recipes/beverages/lassi.html#gsc.tab=0

Watermelon-Mint Smoothie

• 2-3 cups diced seeded watermelon
• 4-5 fresh mint leaves, washed
• 1 sprig of fresh mint for garnish

Blend the watermelon and mint leaves to a smooth purée and serve cool, garnished with the sprig of fresh mint.
- See more at: http://www.mapi.com/ayurvedic-knowledge/ayurvedic-diet/beat-the-heat-with-an-ayurvedic-diet.html#gsc.tab=0