Kapha - how to keep your energy up this winter

By Dr. Leena Athparia, ND

According to Ayurveda, there are 3 doshas, or bio-energies that make up your constitution: Vata, Pitta, Kapha.  Kapha is made up of the earth & water elements and is not only found in each individual, but also around us.  In the winter season, with the cold and snow, Kapha is at it's highest.

If your constitution is dominant in Kapha, winter may be the most challenging season.  When Kapha becomes imbalanced, tendencies such as sluggishness, laziness, fatigue, depression can set in.  You may find it difficult to get moving in the morning, or find it challenging to be motivated.  Weight gain, asthma or lung issues, sinus congestion can set in during the winter, particularly in Kapha individuals.

Do you relate to any of the qualities of Kapha?

• Heavy
• Slow
• Solid
• Cold
• Soft 
• Oily

However, kapha is not necessarily a bad thing.  Only when it becomes imbalanced, does it lead to issues in the body and mind.  Kapha individuals are often compassionate, loving and caring people who bring stability and commitment to those around them.  Maintaining balance is essential in feeling healthy and happy on a daily basis.

Kapha Management

Winter is the time when you need to play a close check on Kapha.  The good news is that if you take care of Kapha balancing, you can prevent the winter blues and minimize health concerns such as coughs and colds.

To balance the qualities of Kapha (listed above), Kapha management is centered around:

• Warming
• Drying 
• Lightening

Tips for balancing Kapha 

• Eat food with flavours that are pungent (spicy), bitter and astringent (these tastes are drying and lightening in nature)
• Stay warm and avoid dampness
• Schedule exercise daily - ideally early in the morning (this helps move Kapha)
• Drink warm fluids, avoiding cold food. Try ginger tea.
• Use warming spices such as : ginger, clove, cinnamon, marjoram, thyme
• Favour light and dry foods over heavy foods such as dairy, cheese, red meat, deep fried food.
• Dry dressing with bright colours (red, orange, yellow)
• Get creative and motivated. Start a new project or a hobby.
• Clear the space. Declutter by removing old stuff. Move furniture around for a fresh start.
• Try garshana, or ayurvedic dry herb massage

If your constitution is dominant in Kapha, try making some changes this winter and you will notice more energy and vitality!  Kapha diet and lifestyle should be lively, full of energy and stimulation - this is the time to beat the winter blues, start exercising, wearing bright colours, adding spices to your food and staying warm.

Not sure if you're Kapha is unbalanced? 

There are quizzes you can do online to give a rough idea, however, it is always best to have a thorough assessment by a qualified practitioner to assess your current state of health (full intake, tongue and pulse assessment) and contributing factors to your health.  What you should eat, and when you should eat, along with daily routine suggestions can all be customized based on your unique constitution. Ayurvedic herbs and therapies such as nasya and massages can also support balancing you.

If you have health concerns or would like to understand your constitution to prevent developing health issues, you can book a consultation with Dr. Leena Athparia, ND or contact Naturopathic Foundations at 905-940-2727.  A complimentary 15 min meet n greet is available to learn more how Naturopathy and Ayurveda can help you.

Agni - the Digestive Fire

Keeping your agni balanced during the holiday season - by Dr. Leena Athparia, ND

Agni is considered as the "digestive fire" in Ayurveda.  From a physiological perspective, digestion is a complex multi-step process which breaks down food into smaller particles which are then absorbed, transported and incorporated into our bodies.

The ayurvedic concept of agni allows us to transform food into nutrients while burning off waste products.  As digestion is important, elimination of waste is equally crucial to stay healthy.  Agni refers to the principle of processing food, in addition to processing experiences, memories, emotions and sensory impressions.  We not only physically digest our food, but we need to "digest" and process our experiences on a daily basis.

Agni is the foundation to health. In an ayurvedic assessment, your state of agni is assessed and treated accordingly.  When agni is unbalanced, digestion weakens, toxins linger in the body, illness takes a hold and vitality diminishes.  Balanced agni is essential for well being !

According to Ayurveda, we are each born with a different constitution - our tendencies in our agni is based on our constitution, as well as environmental and lifestyle factors such as climate, daily routine and the food we eat.  During the holiday season, we may be shifted from our regular routines, and may be enjoying food in excess !  Below are the variations of agni and tips on how to help balance your agni: 

VISHAMA AGNI : irregular metabolism

Often associated with excess vata, vishama agni is erractic with digestive patterns that alternate between fast and slow.  This may be evident in conditions such as IBS, diarrhea, constipation (or alternating between the two), gas and rumbling in the abdomen.  Appetite may be irregular, and elimination may be erratic.

How to Balance Vishama agni:

• Establish routine: regular meal times & avoid overeating in one sitting
• A pinch of cumin and rock salt can be ground and chewed before meals 
• Spices such as ginger and black pepper in the diet
• Vata care if present in your constitution (Vata pacifying diet & lifestyle)
• Regular abhyangas
• Herbs such as Triphala (dose and timings should be customized by an ayurvedic practitioner)

MANDA AGNI: slow metabolism

Often associated with excess Kapha, manda agni indicates slow, sluggish digestion. Only small meals can be eaten, and undigested food sits in the stomach and intestines leading to heaviness in the body and mind.  There may be associated kapha conditions such frequent colds & coughs, mucous, congestion, swelling, lymph congestion, oversalivation, excess weight, cold clammy skin etc.  Thick white coat may be observed on the tongue first thing in the morning.

How to Balance Manda agni:

• Tongue scraping in the morning
• Practice yoga that is invigourating and rejuvenating (surya namaskar, hatha yoga)
• Chew on fresh ginger before meals to stimulate agni
• Use spices such as cinnamon, clove, fenugreek, ginger
• Prepare food that is colourful, fresh, and pleasing to all the senses
• Focus on 2-3 main meals a day: avoid snacking and make lunch the largest meal
• Kapha care if present in your constitution (Kapha pacifying diet & lifestyle)

TIKSHNA AGNI: fast metabolism

Often associated with excess Pitta, tikshna agni is when digestion is too strong and fast.  Appetite may be insatiable, desiring large amounts of food which may pass too quickly through the digestive tract. Symptoms may include burning sensations, acid reflux, diarrhea, hot flashes, inflammation and low energy.

How to Balance Tikshna agni:

• Follow a Pitta pacifying diet
• Avoid pungent spices such as garlic, chilli and stimulants such as caffeine and alcohol
• Incorporate cooling foods and spices such as cumin, fennel, coriander, mint, dill etc.
• Drink lassi (buttermilk) after meals - customiz with spices suiting your constitution
• Herbs such as amla, licorice and aloe juice can be beneficial for Pitta balancing
• Meditation and rejuvenating yoga to balance and calm the system

SAMA AGNI: the balanced state

When agni is balanced, you can enjoy healthy digestion and a clear state of mind. Individuals with sama agni can digest a reasonable amount of food in any season and enjoy balanced digestion, absorption and assimilation of nutrients along with a strong immune system and happiness in their lives.  They are also able to process and handle new situations, experiences and emotions with strength and balance. Unfortunately in our modern lifestyle, sama agni is rare ; processed food, erratic & high-paced lives throw agni off balance very easily.  However the earlier an imbalance in agni is detected, the easier it is to correct with ayurvedic guidance. 

Agni is the key to health; it processes our food, emotions, and experiences.  The 4 varieties of agni are a tool to identify balanced agni from factors that are preventing optimal agni. It is important to understand that each individual will present with a unique set of symptoms and needs individualized approach to help balance agni.  With increased self-awareness and the guidance of an ayurvedic practitioner, you can help restore vitality this season. Yoga, meditation, time in nature, wholesome meals and balance between work and life, doing and relaxing as well as spending time with family and loved one can help keep agni strong over the holidays !

To learn more about agni and understand your constitution, you can book a naturopathic & ayurvedic consultation with Dr. Leena Athparia, ND or contact Naturopathic Foundations at 905-940-2727.

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