Digestive Support with Ginger !

Used for centuries, ginger is a rhizome which has become popular around the world.  In ancient China and Rome, ginger was a favoured spice for cooking and healing.  Ginger then arrived in Europe around the 9th century and became so popular that it is said to have been used like salt, and pepper, and even sprinkled on beer - which is the origin of "ginger ale"!

With its unique flavour that suits sweet & salty, ginger has made its way into cuisine in various forms - gingerbread cookies (Europe), ginger in coffee (Yemen), ginger with fish (Myanmar), ginger beer (Jamaica), chai tea (India) and much more. In addition to ginger's striking taste, the medicinal benefits of ginger have been known in traditional medicine and recognized by modern day research. Ginger can provide relief for morning sickness and nausea, relieve inflammation and arthritis, improve circulation and support various other health concerns when used properly.

From an Ayurvedic perspective, ginger can support digestion by rekindling "agni" - the digestive fire.  "Agni" is one of the most important principles in Ayurveda and relates to how we not only digest food, but how we digest experiences, emotions and sensory input.  Ginger helps increase "agni" in the stomach which helps stimulate saliva, gastric juices and enzymes, bile to enhance breakdown of ingested food.  It can also support movement of food past the stomach into the intestinal tract, reducing bloating and digestive discomfort.

Ginger has sweet and pungent tastes and has heating qualities.  It has a sweet post-digestive effect and has an affinity to the digestive, circulatory and respiratory systems. Ginger is tridoshic, meaning it is suitable for each of the 3 doshas - vata, pitta, kapha.  How and when ginger should be taken for each individual depends on their agni, the season, and the state of their doshas.  Agni tends to be weaker in Vata and Kapha constitutions, and in Pitta constitutions, agni has a tendency to be aggravated leading to heartburn and other pitta conditions. Ginger is generally safe to use, however intake must be monitored in certain constitutions if taken in excess.

GINGER PICKLE RECIPE

This recipe is very simple to make, and can be an effective way to incorporate ginger in your diet to support agni:

Ingredients: 

• 2" organic ginger (fresh) - peeled, sliced finely in strips
• 2 tsp lemon juice
• 1/4 tsp rock salt or himalayan salt
• 1/4 tsp mustard seeds
• Olive oil to cover all the ginger pieces
• Other spices can be added based on your ayurvedic constitution - turmeric, hingvastak, cumin, maple syrup

Mix the ingredients together in a small glass jar, and store at room temperature. You can chew on a ginger piece before meals. Best to make small amounts of the pickle for the week and eat fresh. 

If you would like to learn more about Ayurvedic spices, their medicinal benefits as well as their culinary uses, join us for a seminar on Saturday, Nov 21st at 3pm or on Tuesday Nov 24th at 6:30pm. Details can be found: Ayurvedic workshops

To learn more about how ginger can be used medicinally specifically for your constitution, you can book a naturopathic & ayurvedic consultation with Dr. Leena Athparia, ND.K = good for all Ayurvedic dosha typ

What is Tongue Cleaning?

Tongue cleaning has long been a practice valued in Ayurveda to maintain oral hygiene.  Tongue cleaning (otherwise known as tongue scraping) is a simple daily practice of scraping the tongue before brushing the teeth, to remove toxins.

Tongue scrapers were originally made of metals such as copper, silver, gold or brass.  Copper tongue cleaners may be beneficial to use as copper has natural anti-bacterial properties.  The mouth can breed a host of unwanted organisms which can lead to receding gums, tooth decay, gingivitis, weakened enamel, bad breath and more.  Oral hygiene is critical in maintaining healthy gums and teeth - tongue cleaning, in addition to regular brushing and eating a balanced diet, can be a simple healthy routine to incorporate into your day.

By scraping the tongue, first thing in the morning before brushing your teeth, you can remove the thick white film that develops on your tongue overnight.  This coating known as "ama" in Ayurveda is considered as toxic waste.  By removing this waste material (rather than swallowing it down in the morning), we can reduce the toxic load in our digestive tract, improve our taste, reduce bad breath and reduce chances of upper respiratory tract infections. Tongue scraping also is said to activate the taste buds which activates the digestive tract and supports healthy elimination.

How to do tongue cleaning:

1) Before brushing your teeth, observe your tongue in the mirror. Notice any changes as you observe it each day.

2) Use your tongue scraper to scrape the tongue from back to front.  Repeat this 3-5 times, rinsing the cleaner each time.  Reach as far back as you can.

3) You will notice a thick film on the tongue cleaner which will reduce each time you tongue clean.

3) Observe your tongue once again and you will notice less white coat and your tongue will feel 'clean'

4) Brush your teeth as you would normally, and you can do a round of 'oil-pulling' (coming up in a later blog!)

5) You may do this daily - after some time, if you skip a day, you will feel the difference and wonder how you ever managed without tongue cleaning !          

Tongue cleaning is an effective daily hygiene routine (dinacharya) that has long been used in Ayurveda, and is now increasingly being recognized by dentists for the associated health benefits.

Tongue Cleaners are available at your health food store, or drop by Yuri's Village Naturopathic Clinic. Tongue cleaners will be available at Health, Food, Creativity on Saturday Nov. 21st & Sunday Nov. 22 @10am - 6pm.

If you would like a comprehensive health plan which includes Ayurvedic & naturopathic medicine and is customized to your concerns, you can book an appointment with Dr. Leena Athparia, ND.

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

Blood Building

Iron - the foundation of blood

For many people, getting enough iron in the diet can be challenging - especially if you are vegetarian/vegan.  Women & expecting mothers can also be at risk for iron deficiency.  

Ensuring adequate iron, B12, Folic acid & B6 in the diet and proper absorption is critical in building blood.  In Ayurveda, summer is the peak of "Pitta" - the fire season.  Summer food choices should include cooling foods which naturally decreases the heat building up in the body. This time of year is also the ideal time to build blood.  Blood is the "fire" or "life" of the body and without it, oxygen and nutrients cannot nourish the organs and cells.  Those with iron-deficiency anemia or those who generally suffer from low ferritin levels, summer is the best time to help improve your blood quality, according to Ayurveda. 

Examples of foods to build your blood quality (vegetarian sources): 

• Molasses
• Curry Leaves
• Black Cumin
• Sesame seeds (black)
• Pomegranate
• Dried fruits: Figs, Prunes, Apricots, Raisins, Goji berries
• Dates
• Beets
• Lentils
• Dark chocolate...in moderation !

Honey: it is also said that a little bit of honey in warm water (good quality, unpasteurized) is beneficial for improving the red blood cell count.

Using a cast iron pan may be very beneficial to help increase the iron in your diet as iron gets released into the food as you cook.

In addition, it's important to ensure you are digesting your food and absorbing your iron-rich foods. Consider adding spices to your meals such as ginger and cumin to help assimilation.  Take your time to chew and eat properly in a relaxed environment.

BLOOD BUILDING TEA

This is a simple tea recipe I like to take which helps build blood over long term.

Nettles are a nourishing herb 

"Boil 1 cup of water and pour over 1 tsp of dried nettle herb and add a squeeze of lemon juice.  Let steep overnight. You may strain if you wish.  Add 1 tsp of molasses, stir and drink in the morning. This provides a nourishing caffeine-free tea that is rich in iron and minerals. Best to drink on an empty stomach."

Nettle is easily available in health food stores or herbal shops.  The acid in the lemon helps pull out the iron and minerals in the nettles.

Please note that you should always check your iron levels with your Doctor/Naturopath first before self-prescribing iron deficiency.