Aloe Vera Bitter, sweet/ Cold/ Sweet- Juice reduces all three doshas, with heavy, slimy nature.

Aloe Vera is a naturally cooling and nourishing plant renowned for maintaining youthful looks, healthy skin and balanced digestion. It clears inflammatory heat from the body, whilst supporting gentle detoxification of the liver.  It has been used for thousands of years for its healing properties and is one of Ayurveda’s most potent cleansing and rejuvenating elixirs. Aloe Vera is an amazing versatile plant – it truly is nature at its finest. Don’t use in pregnancy.

• Take 1-2 tablespoons every morning on an empty stomach for a cooling, cleansing start to the day. Aloe vera will remove excess heat from the intestines. You can add a little rose water too.
• The fresh juice or gel can be applied externally for sunburn and any signs of heat irritation of the skin (rashes, burns). It’s worth keeping a plant for this purpose, so you can lightly rub the affected area with a cut leaf.

Rose flowers Bitter, Pungent, Astringent, Sweet/ Cooling/ Sweet- balances all three doshas

Rose petals are especially good for reducing Pitta. They also treat the heart, nerves and lift the spirits. They have an affinity for the blood and are astringent which helps reduce inflammation and stop sweating. As well as an anti-depressant, rose is also an aphrodisiac. Rose also opens the heart chakra, increasing patience, compassion and love.  No indications known, though take caution in pregnancy.

• To use, spray water externally for instant cooling. Great to keep a bottle handy for those hot tube journeys and your fellow travellers will benefit too.
• Take rose water internally (1tsp with water 3X/day) to pacify Pitta
• Clean your face in rose water every morning to clear heat related skin issues. Make your own rose water by boiling fresh petals and condensing the steam into another vessel.
• Anoint yourself with rose oil on the third eye, throat and navel to keep these centres of awareness cool, calm and collected.
• Use rose water as eye drops for itchy, hot, tired eyes, and also problems due to allergies. To do this, take one ounce of distilled or purified water and add 5 drops of pure rose oil. Use a dropper or an eye cup to rinse the eye, making sure the water is neither too cold nor too hot.
• Sebastian Pole (founder of Pukka herbs) recommends a delicious way to take rose is to collect a glass of fresh rose petals and cover them in sugar overnight (ideally leave in the moonlight). In the morning you will have a rose syrup elixir to mix in with home-made almond milk or take diluted with water.

Mint Pungent/ cooling (slightly)/ pungent

Members of the Mint family (eg: Peppermint, Spearmint) have a mild, soothing action on nerves and digestion, helping to relax the body and clear the mind and senses. Mints contain large amounts of the ether element, whose action is soothing, cooling, clarifying and expanding. David Frawley writes:  “Through their ethereal nature they help relive mental and emotional tension and congestion. Their nature is sattvic.”

• Grow some mint in a damp spot in your garden and use the leaves to make fresh mint tea- the Moroccans add sugar to make this even more cooling. Drink it cold or hot in the evening to aid digestion.
• Also delicious in cooling chutneys to counter spices such as ginger, chillies and pepper (See Recipes Page)

Coriander Astringent, bitter, sweet/Cooling (leaves) Slightly heating (seeds)/ Sweet- balances all three doshas.

Use leaves to calm aggravated Pitta conditions such as inflammations, internal heat or burning sensations, thirst. Annie McIntyre, an inspirational herbalist, writes: “Coriander is easy to grow in the garden or in pots on your patio or windowsill. Just as the Indians use coriander seeds in most of their curries, I could happily put the fresh leaf in a multitude of summer salads, cold soups, potato dishes and vegetable juices, knowing that while it scintillates my taste buds it might also endow me with vibrant health and youthfulness!”:

• Make a fresh coriander leaf infusion to ease indigestion and diarrhoea with burning, or summer headaches.
• For rashes and hives, steep 1 tsp coriander seeds and ½ tsp of cumin seeds in a cup of hot milk. Add 1tsp of natural sugar and drink once or twice a day.
• Take the fresh juice internally fro allergies, hay fever and skin rashes- one tsp three times a day (can also use juice externally for itch and inflammation). Also very good for insect bites and stings. Take the juice internally (2 tsp 3x/day) and apply externally to pacify itching, burning and hives or rash created by the sting or bite.
• For conjunctivitis and other signs of heat in the eyes, steep 1 tsp of coriander seeds in 1 cup of boiling water for 15 minutes or more, Strain very well (any particles will irritate the yes further!) and wash the eye with this tea. Keeps in refrigerator for 2 days
• For a cooling digestive drink, steep 1tsp of coriander, cumin and fennel seeds (all related plants with similar properties) in a cup of water for 10 minutes and drink.
• Another lovely cooling summer tea is to take 1/2 tsp of chamomile and 1 tsp of fresh chopped coriander leaves. Steep for 10 minutes and drink once cool.
• Excellent for balancing the flavour of hot spicy dishes and is used for just this purpose in Thai, Indian, Moroccan, Mexican, Chinese, Indonesian, African and South American cooking. See Recipes Page for a cooling coriander chutney.

“During the Summer, the sun evaporates the moisture of the earth and therefore induces hot, dry and sharp qualities in the atmosphere, resulting in Pitta aggravation. In Summer sweet, cold, liquid and fatty food and drinks are beneficial. One should avoid or minimise excessive exercise and sex, alcohol, and diets which are salty, sour and pungent, or hot. In Summer time one should enjoy forests, gardens, flowers and cool water. During the night one should sleep on the open airy roof of the house, which is cooled by the rays of the moon.”

Pitta is the Ayurvedic dosha made up of fire and water with qualities such as hot, penetrating, oily, sharp, liquid and sour. Its primary function is metabolism and transformation in the body, of both food and information received by the senses. For example, all digestive enzymes and bodily hormones are linked with Pitta dosha. Everyone needs to take measures to avoid overheating. Our agni (digestive fire) is easily displaced by external heat, drawing internal fire to the surface with results such as heat rash/ prickly heat, other skin problems, bloodshot eyes, diarrhoea and other digestive complaints). Aggravated Pitta can also manifest in excess anger and losing one’s cool- so worth keeping a lid on this dosha!

People with a predominance of Pitta dosha or a Pitta imbalance, need to take extra special care in following a Pitta reducing diet and lifestyle from late Spring through Summer.

To stay well this Summer (think cooling and calming):

• Adapt your daily routine: Get up early to enjoy the cool mornings, and enjoy walking barefoot on dewy grass if you can. Similarly, enjoy moonlit walks in the cooler evenings. Avoid sun exposure between noon and 3pm, especially if you are a Pitta type with freckles, moles and paler skin (it ages your skin, increases cancer risk and is highly aggravating to Pitta!)
• Practice a daily massage with cooling coconut oil to nourish and clear heat from the skin. (normally solid in the UK but liquid in the Summer heat, suggesting this is the best time to use this oil in the UK climate, rather than in Winter when it’s set solid) No need to heat the oil, and wash off with a cool shower afterwards, avoiding hot baths and showers, saunas and steam rooms.
• Wear cooling calming colours such as white, green and blue. These reflect heat as opposed to orange, red and yellow. Make sure you cover up, especially if you have Pitta predominant fair skin with freckles and moles.
• Practice cooling meditation and pranayama: Meditation and chanting Om is good in especially good in Summer.  Also try visualising watery scenes such as  beautiful lake or the sea as part of your meditation. Shitali (or Sheetali) Pranayama is an effective practice to clear heat from the body. Roll your tongue into a tube and inhale air through the tongue, exhaling through the nose. If you can’t roll your tongue (it’s a genetic thing so you can’t learn!) simply close the teeth together and inhale through the mouth through the gaps in the teeth. Practice 10-15 rounds each morning, or whenever you feel hot and bothered. It also helps quench the thirst if you are unable to drink for a while (though drink as soon as you can and always carry water with you in Summer to keep hydrated).
• And cooling yoga: Get your yoga teacher to show you the cooling moon salute series (Chandranamaskar) cooling practice versus the warming sun salutes more normally practices. See here for a nice intro: http://www.hathayoga.co.za/moon_salutation.htm. Pitta can accumulate in the digestive system, especially the main sites of pitta at the small intestine and liver. Abdominal twists and forward bends can help clear this. Other good postures for calming Pitta are Camel, Cobra, Cow, Boat, Goat and Bridge Poses. As Pitta can also accumulate in another Pitta site, the eyes, do gentle eye exercises to remove excess heat. Pitta types should avoid inversions such as headstand and shoulder stand in Summer. Beyond your yoga practice, favour cooling exercises such as swimming, walking barefoot on dew soaked grass, or though cool forests and woods (rather than the midday sun!)
• Summer Ayurvedic diet: Favour Pitta reducing cooling foods. The Ayurvedic tastes of sweet, bitter and astringent all reduce Pitta, as these are found in light and easy to digest foods such as organic milk, mint and coriander herbal teas, and sweet fruits in season such as pears, apricots, grapes, plums, watermelon and sweet berries (not citrus fruits which aggravate Pitta). Cold soups, such as cucumber soup, and salads are also good (but avoid salads at supper time when lightly cooked foods are best eg: basmati rice with sautéed sprouted mung beans and a green leafy vegetable). Avoid dark meats (replace with white meat once a week), tomato, garlic, onions, salty, spicy and sour tastes. Saffron is a very good spice to use in Summer cooking as it calms Pitta.
• Minimise alcohol & caffeine as these are both heating and aggravate Pitta. A little white wine or spritzer is OK but avoid heavy spirits and red wine. Increase fluids, especially water but avoid iced drinks which aggravate the digestion. Try mixing fresh lime juice with water and a little agave syrup for a delicious and quick still lemonade (eg: 1tsp agave or natural sugar + 1 tsp lime juice and a pinch of salt in a pint of room temperature water to sip throughout the day). Coconut water is very cooling and healthy. Favour cooling herbal teas with peppermint, licorice, fennel and roses. Lassis (diluted yoghurt drink) are also very cooling and soothing.
• At bed-time rub the soles of your feet with cooling coconut oil to bring all the heat down to your feet.  You can also put coconut oil in your hair for a lovely conditioning treat (have you ever wondered why Indians have such lovely hair!) Do wear an old pair of socks or hat though. Add a few drops of lavender or sandalwood to your pillow. Get to bed before 11pm, as Pitta peaks between 10pm and 2am. Unlike in Winter, when sexual intimacy can help warm you up, keep sex to a minimum as it can leave you drained in the Summer heat. Early morning is the best time or evening before 10pm, after which Pitta dosha dominates.
• Finally, make sure to do some emotion management if needed- watch for Pitta emotions such as criticism, irritation and anger. If these arise, a good trick is to hold cool water in the mouth for as long as is needed! Dr Lad also recommends ghee nasya as very effective in managing anger and hostility. Dip your little finger in a jar of ghee and lubricate the inside of the nostrils with a small amount. Then gently inhale the ghee upwards which sends a calming message to the brain. He writes “You will become quite tranquil; anger and hostility will dissolve like a cloud in the sky.”

Sunbathing advice

Stick to the usual advice of avoiding the sun between 10am and 3pm. If you spend too long in the sun, you will get burnt, especially if you have sensitive Pitta predominant skin. Dr Lad also discusses how use of chemical personal care products both internally and externally can all weaken the skin, making it prone to sunburn. To reduce risk, follow a Pitta pacifying programme  eg: no spicy food, alcohol, saunas. Ayurveda also suggests the following:

• Before going into the sun, apply a neem oil solution as neem is a good sun blocker. NB: Don’t use concentrated neem oil on the skin but dilute a few drops with another oil, such as sesame or coconut oil. Neem has the added benefit of being an effective insect repellent.
• Drink coconut water to stay rehydrated. Several delicious varieties are now available in shops if you can’t get fresh green coconuts.
• If you do burn, apply soothing aloe vera gel or juice to the area. Grow your own plant for this purpose- it’s also very handy for kitchen burns. A gauze pad dipped in cool milk is also very soothing, also fresh cream is good.

• Set your alarm for 7am at the latest, and preferably wake earlier as sleeping later will further aggravate Kapha (causing fatigue, lethargy and excess mucus). Take a cup of ginger and lemon tea first thing to stimulate digestion and clear any mucus that has accumulated overnight.
• Now is the time to dig out your neti pot to give the nose a daily rinse with warm, salt water over a sink. This not only helps ward off colds and hay fever, but will also improve your pranayama. Read David Frawley’s ‘Neti: Healing Secrets of Yoga and Ayurveda’ which includes information on adding herbs to your neti to aid detoxification.  Or see earlier post.
• Clean your tongue as well as your teeth. During the night, the tongue becomes coated with a film that can contain bacteria and toxins. This often becomes the basis for bad breath, caries and periodontosis. A healthy tongue, according to Ayurvedic medicine, is pink in color and free from coating. If the tongue is dirty it impairs your sense of taste, and increases susceptibility to infections. Gently scraping from the back forward with a tongue scraper not only cleans but also stimulates internal organs, help digestion, remove toxins (ama), and bacteria. Buy one today (available in the on-line shop by post for £2.50 inc p&p). Once you’ve tried it, you’ll never stop the habit!
• Massage your body with warm sesame or sunflower oil, followed by a warm shower to aid your spring detox. Dry skin brushing is also excellent for stimulating lymph and reducing cellulite, though not if you have very dry or delicate skin. Use firm sweeping strokes up from the feet towards the heart to aid the elimination of fluid. Ayurveda also recommends massage with dry powder after you’ve oiled up, to clear excess fluid, and help with cellulite. Try using chick pea flour from an Indian grocer, but watch out not to clog your drains as you rinse it off. Saunas can also be a useful for drying up excess secretions at this time of year.
• Practice vigorous exercise to get the lymph moving in the body, preventing congestive problems. It is also one of the best ways to stimulate a sluggish digestion and aid detoxification. Make your yoga practice dynamic and stimulating. Sun salutations are ideal as they build up heat, working all the major muscles. Kappalabhati pranayama is also good for generating internal heat and burning toxins. Try and go for a brisk walk after lunch every day as well.
• Of the 6 Ayurvedic tastes, favour more bitter, pungent (spicy) and astringent tastes as these open the channels of elimination, clearing excess mucus and moisture from the body. Bitter (eg: green leafy vegetables, spinach, courgettes, turmeric, fenugreek); spicy (eg: fresh ginger herbal tea, black pepper, cayenne) and astringent (eg: all pulses, pears, pomegranate, rye, buckwheat, quinoa, broccoli, cauliflower and turnips). Green tea is also rich in the astringent taste, and helps detox.
• Conversely, reduce Kapha aggravating sweet, sour and salty foods which could cause water retention at this time. In common with the winter diet, minimise raw and cold foods, favouring warm, lightly cooked meals. Minimise wheat dominant foods and other mucous forming foods (white sugar, orange juice, dairy) especially if you do catch a cold.

On the other hand, if our agni is weakened, digestion is incomplete. This accumulation of toxic residue is collectively known as ‘ama’. Ama is the accumulation of toxins in the body from improperly digested food or waste materials in the body. This substance is heavy, dense, cold, and slimy and blocks energy flows, leading to obstructed nourishment and disease.

Ama is the root of most colds, fevers and flues, as well as the chronic diseases of a weak auto-immune system which may range from allergies and hay fever to asthma, arthritis, or cancer. Other symptoms that can be improved by a short detox are headaches, brain fog/poor concentration, fatigue, joint pain, muscle aches and pain, and skin problems such as acne or eczema. By removing ama from the body and mind we bring a higher state of being to our lives.

But its not just the right diet that is so important as negative emotions (fear, anger, greed, and guilt) also create mental toxins. These are as damaging as their physical counterparts and obstruct the flow of positive feelings and mental clarity, and lead to mental imbalance. Undigested experiences become toxic like undigested food. So, its not just what we eat, but how we feel when we eat it!

So, do you think you might have ama, after the long Winter? Symptoms of ama in the body include: loss of taste and appetite, indigestion, tongue-coating, bad breath, loss of strength, heaviness, lethargy, and obstruction of channels (eg: constipation) and vessels in the body, with accumulation of waste-material, bad body odour including urine or feces, lack of attention, loss of clarity, depression, or irritability.

Detoxification is a natural body process to reduce ama. It is, however, compromised when our system becomes overloaded from a variety of causes that include poor diet, allergies, stress, infections, and toxins such as heavy metals. So what can we do to support the body’s natural process of detoxification at this time of year? Panchakarma is an ancient form of Ayurvedic purification which removes ‘ama’. By cleansing and detoxifying the body, it also helps build the natural fire within the body, or ‘agni’, which itself naturally burns ama from the body. It is the ultimate mind body detoxifying experience, though it takes time (3 weeks minimum), can be expensive (though is cheaper in India) and is not for the faint hearted!

Given the time and expense of this, a simple home Detox is more easily achieved, over a week or even a long weekend. Spring is an ideal time to do this (as well as Autumn).The following steps are simple ways to boost ‘agni’ and help your body clear any ‘ama’ that has accumulated over the Winter:

1. For a week, eat foods that are easy to digest such as vegetable juices, vegetable soup, steamed vegetables and rice (pref brown and short grain as this helps draw toxins out). Avoid potatoes, tomatoes, peppers, aubergine (members of the nightshade family which are less beneficial for the body and also harder to digest). Kitchadi is ideal- see Recipes page.

2. To help the body digest food, use ghee (See Recipes), fresh ginger, cumin, fennel seeds, coriander, turmeric, garlic, black pepper and cinnamon- basically all ‘warming’ spices will act like a medicine to break the heavy, cold, sticky ama and boost the digestive fire (agni). All food should really be considered as medicine for the body.

3. Drink water at room temperature, along with herbal teas, especially those with the above herbs. You can make your own teas by grating and crushing these herbs in hot water, leaving for 5 minutes the strain and serve eg: fennel and cumin and ginger.

4. Avoid caffeine and alcohol. You may get a caffeine withdrawal headache after the first day (or even on the first day if you drink a lot) To help this, try cutting down gradually the week or two before you begin the Detox to give your body a chance to adjust gradually. Ayurveda advises never to put the body through big changes too quickly but to gradually reduce toxins (such as caffeine, but also drugs, alcohol, tobacco, tranquilisers etc)

5.  Take herbal remedies to help digest ama after each meal, such as Trikatu and Triphala. Also Aloe Ver juice.

Triphala is the most famous Ayurvedic formula. Its a mixture of three fruits (Amla, Haritaki and Bibhitaki) and is used to cleanse the whole system by regulating the bowels. Triphala is the best natural herbal remedy for sluggishness and regulating the whole digestive system. Amla has one of the highest Vitamin C contents in the plant kingdom and helps regulate the liver. Haritaki means ‘remover of disease’ and helps promote the bowel and tone intestinal muscles. Bihitaki helps maintain healthy mucus membranes. This is a very good remedy for everyone and a good laxative for stubborn constipation as it is safe for long term use. Its balanced spectrum of 5 tastes can be used to reduce food cravings and prevent over eating.

Dosage for the detox: Take ½ tsp 3 times a day with food or one teaspoon at night with warm water to detox the bowel. To take this way, add Triphala to a cup of boiling water and steep for 10 minutes. Drink the liquid when cool enough to drink, leaving the loose herb at the bottom of the cup. As your health improves, the taste will become less bitter!  If the taste is really unbearable, you can take with honey. Exercise caution in pregnancy (can be taken as part of a formula as a general tonic).

Trikatu means the ‘three pungents’ and is made from Ginger, Black Pepper and Long Pepper. It is traditionally used for lung and nasal problems with the hot spices drying excessive mucus production. Trikatu is also used as a food supplement to help maintain healthy respiratory, digestive and circulatory systems. It is used in Ayurveda as part of a weight loss regime to increase metabolism, digest fats (and LDL cholesterol)  and ‘ama’ (undigested matter) and balance appetite. It is traditionally taken with honey.

Dosage for the detox: Take ½ teaspoon after brunch and dinner to aid digestion and digest ama.  Don’t use with hyperacidity, ulcers, with signs of aggravated Pitta (heat) in the body or in pregnancy.
Aloe Vera Juice is a food supplement made from the pure inner gel and without synthetic preservatives. Aloe Vera is a naturally cooling and nourishing plant renowned for maintaining youthful looks, healthy skin and balanced digestion. It clears inflammatory heat from the body, whilst supporting gentle detoxification of the liver.  It has been used for thousands of years for its healing properties and is one of Ayurveda’s most potent cleansing and rejuvenating elixirs. Aloe Vera is an amazing versatile plant – it truly is nature at its finest.

Dosage for the detox: Take 1-2 tablespoons every morning on an empty stomach for a cleansing and nourishing start to the day. Don’t use in pregnancy.

6. If you are prone to constipation (due to Vata imbalance or nature) take a teaspoon of castor oil with a pinch of dry ginger in a glass of hot water at night. This will cleans the colon and restore the proper flow of Vata through the body’s channels. The Triphala should also help ease the bowel.

7. Get plenty of rest, with yoga, meditation or other mind/ both integration techniques to help detox the mind as well as the body (remembering both are linked and will affect the other!) Negative thought patterns, stress and emotions can all lead to the build up of ama, as well as eating a poor diet, as they affect how the body digests food.

You can tell that ama is being digested as at the end of the week, you will feel lighter, your mind and senses more alert and active. Once the week is over, continue to follow a diet that suits your dosha.

For more information on how to detox the Ayurvedic way, I’d recommend the excellent Teach Yourself Ayurveda book by Sarah Lie.

1. Favour a warm, nourishing diet to pacify Vata without aggravating Kapha: We’re designed to eat more in Winter, adding a few pounds without guilt! However, it must be the right types of foods to nurture whilst minimising congestion. Rice, barley, rye, healthy oils (ghee, coconut, linseed, avocado, hemp, olive), and seasonal root vegetables in soups and stews are all recommended. Avoid Vata aggravating non-seasonal food, such as salads and raw food in general. Have a warm breakfast (porridge is excellent), steamed vegetables, rice with a little ghee and end the day with hot milk and warming spices (such as ginger, cinnamon, cardamon).
2. Warm up with some mulled wine! The good news is that Ayurveda suggest an occasional glass of warming wine may be beneficial in Winter (though its sister science Yoga has different views!). You can make a warming wine punch with added cinnamon, cardamom, clove, ginger, fennel, cumin, coriander, nutmeg and black pepper. Drink a glass before or after dinner to aid digestion and encourage circulation. Drink spicy teas throughout the day, avoiding cold liquids and foods which aggravate Kapha and Vata. As our digestion is strongest in Winter, if you eat meat now is the time to indulge (again, Ayurveda and Yoga have differing views here as Yoga has a strictly vegetarian approach to diet!)
3. Stay warm however you can think of: Massage with warm oil and saunas or steam rooms are all good to ward off the cold. Ground yourself with a daily self-massage with a warm sesame oil or olive oil followed by a warm shower/ bath to prevent feelings of coldness, and stiff, aching joints. Use aromatherapy oils that are warm, pungent and uplifting such as camphor, cinnamon, cloves, cedar and frankincense. The ancient Ayurvedic texts also promote the ‘physical expression of love’ between couples as being healthy in the Winter months! Favour clothes which are bright, cheery colours, such as reds and oranges. Finally, always wear a hat outside as 60% of body heat is lost through the head.
4. Keep moving: Be up by 7am latest and to do some vigorous exercise to get the lymph moving preventing congestion. Some Sun Salutations are ideal as they build up heat and work all the major muscles. Kappalabhati and Bhastrika pranayama is also excellent for generating internal heat and improving the digestive fire (Agni). However, Winter is also a natural time for resting and preparing for a new year so leave time for activities which promote a sense of internal stillness. However, avoid day sleep which increases Kapha dosha. The short dark days can be depressing so make sure you keep sociable too.

Winter Seasonal Recipe (serve 6): Sweet Carrot Halva

Carrots are a nutritious vegetable, rich in Vitamin A. They are most often recommended for Vata and Kapha, as they are heating which can aggravate Pitta. Carrots purify the blood and tone the kidneys. This is a warming winter pudding, which is very pleasing for the mind. This recipe is balancing for all doshas but Kapha types should eat in moderation and make with goat’s milk where possible.

You will need: 1 pinch saffron, 1 tbsp water, 2 cups of organic carrots (very finely grated – this is important as thick grating won’t look so appetising!), 6 tbsps ghee, 1 cup of milk (cow, goat, almond, rice or soya will work), 1/3 cup of sweetener such as agave syrup or sugar, 1/2 tsp ground cardamom, 1 tbsp sliced almonds.

To make: Soak the saffron in 1 tbsp water for 10 minutes. Melt the ghee in a heavy pot and add grated carrot. Cook for 5 minutes until they are slightly brown. Add milk, stirring all the time, then the soaked saffron and other ingredients. Cook on a low heat, uncovered until all liquid absorbed (about 15 minutes). Keep stirring or it will stick! Serve in small dishes. You can also make this with other vegetables instead of carrot, such as sweet potato or courgette. You could also add dried coconut, raisins, dates etc.

1. Diet: Eat light, warm simple foods, such as soup, whilst resting (the office will cope without your for a day or two). Avoid congestive foods (dairy, sugar, fried foods, meat, wheat, bananas and yeast). Also avoid all cold food and drinks, and keep drinking hot water to stay hydrated. Fresh ginger tea is excellent as it increases circulation, promotes sweating and digests mucus, relieving congestion (Please do not combine ginger with aspirin as both act to thin the blood). With chronic mucous, fasting on ginger tea for 2-3 days gives speedy recovery. Fasting for one day with warm water and lemon juice can expel toxins.
2. Lifestyle: Use a neti pot to help prevent colds, as well as hay fever in the Spring (See my web-site for more on this). Get plenty of rest and practice Bhastrika to help clear sinuses. Try a steam inhalation (lean head over a bowl of hot water with a towel over you). Add a couple of drops of Eucalyptus (which has antiviral properties), crushed ginger root, Clove or Olbas oil. Keep warm especially the head, chest and feet. Avoid day sleep if you can which only increases Kapha more.
3. Ayurvedic herbs: The delicious Ayurvedic jam, Chywanaprash, can be taken daily to strengthen the lungs and boost the immune system (you can try it on toast for breakfast). It acts to rejuvenate all the body tissues, increasing strength and virility, as well as alleviating respiratory conditions. For recurrent/persistent colds, you may also want to try Trikatu made of ginger, black pepper and long pepper which dry up mucous and clear channels. It is traditionally taken with raw honey which aids this effect. It should not be taken if you are pregnant or suffering from the effects of aggravated Pitta dosha (eg: heartburn, hyperacidity, ulcers). Finally, Turmeric is a potent natural antibiotic and can be used all respiratory tract infections. Boil half a cup of water with 1/2 teaspoon of turmeric, add a little milk then use as a gargle.
4. Home remedies: Going by the wisdom of the Ayurvedic sage, Vagbhata, who wrote: “There is nothing (in the world) which is not a medicine”, you can make effective remedies using common kitchen ingredients. Try some of the following instead of the Lemsip and see how they work for you:

• Mix 1 tsp each of ginger powder, turmeric and black pepper and take ½ tsp of this mixture with warm water or honey twice a day.
• Mix ½ tbsp ginger, black pepper, cardamom, clove, cinnamon and turmeric. Ad 3tsps of raw sugar. Mix ½ or 1 tsp of this mixture with honey or warm water and take twice a day.
• Mix ½ tsp fresh ginger juice with ½ tsp honey and take three times a day.
• Soak 2 parts fresh ginger root, 3 parts cinnamon and a pinch of cardamom in a cup of hot water for 10 minutes. Add ½ tsp of honey once its cool down a little. Drink a glass of this tea several times a day.
• Crush ¼ tsp fresh ginger root with 8 fresh basil leaves, 2 peppercorns, 2 cardamom seeds, 1 cup of water, ½ tsp turmeric powder, 2 cloves, & 5 mint leaves. Boil, filter, add 1 tsp honey. Drink 3 times a day.

As the seasons changes, our bodies require different types of food and lifestyle factors to stay balanced. Nature won’t adapt to us so we must adapt to nature!

Autumn is predominantly a cool season when Vata dosha dominates inside and outside our bodies. Vata is predominant in the elements air and space, giving it  cold, light, dry, rough, and moving qualities. This quality of movement makes Vata the most powerful dosha, capable of aggravating Pitta and Kapha when unbalanced.

Vata is responsible for all movement in the body, nerve impulses, elimination of wastes, speech, respiration and other functions relating to movement. It’s main site is the colon, hence bloating and gas are often early signs of aggravation. Other signs include dry skin, constipation, irregular appetite, lack of sleep, stress and tiredness. As Autumn is a time when we are especially vulnerable to Vata aggravation we must take more care.

To balance Vata, focus on a diet and lifestyle that predominant in qualities opposite. Three key words are grounding, warming and routine. For example warming, nourishing, and moisturising factors offset its coldness and dryness; routine and stillness offsets its quality of movement. Its important to balance Vata all year round, especially if it is your dominant dosha. However, we all need to pay attention to Vata in Autumn.

Here are some more tips to stay balanced during Autumn and early Winter:

1. Focus on a warming, nourishing diet, rich in oils and ghee, with spices such as ginger and cumin. Have a warm breakfast (porridge, stewed apple, quinoa pancakes), followed by soups, stews, chapattis, kitchadi (one pot rice and dhal meal- see Recipes) and lots of warm herbal teas.  End the day with warm milk with ginger, nutmeg and a little honey to help you drift off. Vata is increased by astringent, bitter and pungent flavours so avoid excess of these tastes such as raw food, dry muesli, chick peas, peas, pop corn, caffeine and sandwiches. Minimise all dry, rough, cold food. Iced food and drinks are never great but be especially careful to avoid them during Autumn.
2. Take extra care of your skin due to Vata’s drying nature. Ground yourself with a daily self-massage with a warm sesame oil self-massage. Start with the soles of the feet and work up the body to the head in sweeping strokes along muscles, and circular movements around joints. Always massage the belly in a clockwise direction- up the right side and down the left side. Leave the oil on for 10 minutes then shower/ bathe.  A daily massage also helps dilate the skin surface, clear toxins and aid movement of lymph. Try the nourishing Autumn face mask recipes too!
3. Keep to regular meal times with lunch as your main meal, and a smaller dinner eaten as early as possible. Try to get up and go to sleep at regular times as well. Also, this is a good time to introduce regularity at your work place by having regular breaks, sipping herbal teas throughout the day and not working yourself too hard.
4. Increase stillness in your day and time to connect with yourself.  Vata is aggravated by feelings of fear and insecurity so take time to look after yourself.  It is also aggravted by excess movement. Anything which reduces the amount of rushing, travelling and business that is part of most of our lives is good eg: go for a walk, practice calming yoga, meditate, write…

Ayurvedic Beauty Care – Autumn Face Mask Recipes

Autumn weather (dry, windy) tends to increase Vata dosha and make our skin feel equally dry, flaky and tight. If you work in an air conditioned office, the effect is doubled! As well as a soothing, warm oil massage for the body each morning, its a good idea to nourish our faces which are always exposed to the elements. Ayurvedic wisdom sees the skin as being a very receptive organ, so ideally don’t put anything on it you would not be happy to eat! Try these delicious moisturising and nourishing Autumn face masks for a quick and easy boost this Autumn. Apply to cleansed face and neck on a weekly basis. Relax and rub off with fingertips/ face cloth after 20 minutes in circular motion. These masks will keep in the fridge or 1-2 days, but best to use immediately. Remember- healthy skin comes from feeding the body and skin with high quality nutrients, and keeping toxin levels in the body as low as possible. Using organic ingredients helps ensure this.

1. Avocado & Banana mask: Mash ¼ avocado, ½ banana, an egg yolk and enough clay or oatmeal to bind (green or white clay available from Neal’s Yard Remedies).
2. Avocado, honey & yoghurt mask: Mash ½ avocado, 2tsp honey and 1 tbsp natural yoghurt until creamy. Can also add a little almond oil for extra nourishing effect.
3. Avocado/ Orange mask: Mix ½ avocado, 2 tbsp orange juice, 1 tsp honey, 3 drops chamomile essential oil.

Autumn Recipe (serve 4): Stewed Applea

The trees are groaning with fruit so enjoy some free, local food if you have an apple tree- or ask a neighbour as there is always spare. This comforting, old fashioned recipe is idea for balancing Vata in Autumn, as it involves eating seasonal, organic food. Ayurveda considers cooked food as easier to digest than raw and this recipe is no exception.

Add the following ingredients to saucepan, bring to boil and simmer until apples are soft (10-15 minutes). Allow to cool a little and ready to serve if you like it chunky, or else bland to a puree. Serve warm for breakfast or as an afternoon snack.

4 cooking or eating apples, peeled, cored and sliced
5 organic figs or dried apricots (soaked in water overnight)
5 organic dates (dates are intensively sprayed with pesticides so especially important to buy organic!), pitted and chopped OR two handfuls of raisins
2 tbsps of Agave syrup (a naturally low GI sweetener) maple syrup, jaggery OR brown sugar, Do not use honey as Ayurveda considers it to ferment when heated with detrimental effects when eaten!
1/2 tsp each of ground cardamom, cinnamon and nutmeg or a teaspoon or mixed spice
1 tbsp grated fresh ginger
4 cups of water

Ayurvedic preconception care

This begins with the right partner! It recommends choosing someone with a different constitution to your own to help balance out the qualities in your children. For example, a Vata dominant person has a tendency to dry, rough skin. A Kapha dominant person has oilier skin. Any offspring of this union is likely to have normal skin as the dryness and roughness of Vata is neutralised by the oiliness of Kapha. On the other hand, if both parents are Vata dominant, the child is very likely to have rough, dry skin. Working out which doshas you are both dominant in may also help you understand each other better, in that your approach to life and child rearing may be different.

If you’ve already met your match, shift the emphasis on making sure each of you are as balanced as possible before conceiving. Ideally begin at least 3 months before attempting to conceive as eggs take 3 months to mature and sperm take almost 4 months to generate. The first step is to detoxify the body (known as ‘Panchakarma’). The reproductive tissues in both men and women are dependant on the health of the other 6 types of body tissues that Ayurveda recognises. The health of all tissues is dependant on having good digestion (or ‘agni’) which controls how well we assimilate food into the body. Hence, the first step in producing healthy sperm and eggs is to ensure digestion is working well. This is achieved through a deep internal cleansing to balance the doshas and remove toxins (known as ‘ama’), ensuring digestion works optimally. Reducing toxicity in the body is especially important.  Research has consistently shown that chemical pesticides reduce sperm count, for example.

Ayurvedic fertility programme (‘Garbhadhan Samskara’)

Once the body is nourished by a healthy diet & lifestyle, general tonics and fertility enhancing herbs can be taken. These herbs can also help offset the effects of stress in today’s busy lifestyles. Shatavari (Asparagus racemosus) is a powerful fertility enhancing herb, whose name means ‘she who has a hundred husbands’. Ashwagandha (Withania sominfera) is a highly rejuvenating herb that both promotes semen production and strengthens the uterus. Its name refers to it giving one the strength of a horse, and it acts as a natural aphrodisiac. Chyvanaprash is a delicious traditional Indian nutritional elixir made from around 40 different herbs, ghee and honey. Its main ingredients is Amalaki (Emblica officinalis), a powerful antioxidant.  It has long been used in India to promote immunity, strength and fertility.

Looking at diet, parents to be should aim to follow a sattvic diet of organic, whole foods for 1-3 months prior to conception. If you are overweight its worth shedding excess pounds before conception. The following foods are deemed to specifically nourish reproductive tissues: Saffron, cloves, cardamom, nutmeg and cinnamon, ghee, milk and date smoothies; and asparagus. Spices such as ajwain and cumin also purify the uterus and genitourinary tract, whereas turmeric improves interaction between hormones and their target tissues.

Looking at lifestyle, it is important for the woman to rest during her monthly cycle. Ideally this time is spent on quiet activities, with as much physical and mental rest as possible as resistance is lowered. Beyond physical exercise, massage and sex, even talking and laughing in excess is considered as tiring! As stress is a major cause of reduced fertility in both sexes, taking steps to d relax body and mind is also key. The practice of yoga Nidra can be especially helpful in providing a systematic method of inducing complete physical, mental and emotional relaxation.

The act itself…

Ayurveda advises the best position for conceiving is with the women lying on her back.  The couple should also be in a happy mood! After intercourse, they are advised to take a cool bath or shower and have a restorative drink of warm milk with saffron. Sex should be avoided after overeating; with any negative feelings or with a longing for someone else; with someone who hasn’t had sex for a long time, who is chronically sick or who is suffering from obesity; and with menstruating women, or those suffering any gynaecological disorders. All good common sense!

With one in four early pregnancies ending in miscarriage, Ayurveda’s approach can help pre-empt any untoward chances of such issues. However, the benefits go beyond a trouble-free pregnancy. There is plenty of research to indicate that the state of health of parents at the time of conception has far-reaching implications for a child’s future development. More generally, Ayurveda is of the view that the more out of balance we are, the less fertile we become.

In the 21st Century, it can be challenging to live out Ayurvedic ideals but we can all take more conscious steps to live a more balanced and harmonious life. Any attempts to become more balanced before conceiving will not only benefit future offspring, but also ourselves.

To learn more about Ayurvedic pre-conception and pregnancy care, come on a one day workshop run by Joanna.

Click here for a useful article on holistic pregnancy care, including Ayurveda.

“Cow ghee promotes memory, intellect, power of digestion, semen, ojas, kapha and fat. It alleviates vata, pitta, toxic conditions, insanity, consumption and fever. It is the best of all the unctuous substances.”[1]

Introduction

In an ancient Indian tradition, newborns are given ghee and honey impregnated with special mantras[2]. A daily dose helps with  nourishment, digestion, assimilation, elimination and increasing sattva (purity).  This bias towards sattvic  Ghee is sweet in taste, cold in nature and has a sweet aftertaste.  It is considered soothing, soft, and oily. However, due to varying predominance of the panchamahabhutas (Ayurvedic elements), ghee from different animal’s milk has different properties. Buffalo milk is colder, oilier and heavier and more effective at inducing sleep. However, it is also channel blocking whereas cow’s milk is not. Sheep’s milk is hotter and can aggravate Pitta.

Cow’s milk and its ghee are viewed as most wholesome, a view supported by modern analysis[3].  On a calorific basic, cow’s milk is superior in protein, fat, carbohydrates, vitamins and minerals. Buffalo milk also has a higher PH (acidity) buffer value, density, viscosity and fat globule size making it harder to digest[4].  Throughout life, ghee is considered nectar-like for living according to Ayurvedic principals. foods is the guiding principal behind diet planning in the Indian tradition.

The benefits of ghee in the Ayurvedic diet

Caraka could not have been clearer when he wrote: “if the gastric fire is kindled by fuel in the form of ghee, then it cannot be suppressed, even by too heavy food”[5].   Considering Ayurveda’s emphasis on wholesome food, ghee’s role in increasing agni (digestion) helps explain its importance.  Without proper agni no benefit can be gained from food, and ama (undigested matter) accumulates.  One or two teaspoonfuls of ghee daily not only provides nourishment itself but increases the capacity to nourish.

Cow ghee’s properties also make it an excellent pacifier of aggravated Vata and Pitta doshas. For example, ghee aids in the elimination of waste products due to it having both a laxative and diuretic effect on the body (due to its sweet taste). Its oily nature is also helpful in ensuring Vata dosha moves in a downward motion. Ghee’s properties act to keep the digestive tract lubricated, alleviate hardness in bowels and reduce flatulence and bloating- all symptoms of aggravated Vata. What is truly special is that ghee flames the digestive fire without aggravating Pitta dosha.  Instead, it balances the different types of agnis found in the body, the main type of which is correlated with digestive enzymes.

Ghee nourishes all dhatus (tissues), ojas (essence of tissues) and breast milk, as well as promoting strength, normalising the blood and lymph. In Ayurveda, it is the sweet taste which stimulates anabolic activity due to the predominance of the earth element.  Beyond being sweet, ghee’s proportion of the panchamahabhutas is very similar to ojas, the body’s life force.  Ghee’s nourishing property and similarity to ojas help explain its importance in the Ayurvedic monthly pregnancy regime, as well as for under nourished individuals.

Beyond a preference for warm food, Caraka’s second guiding principal is that food must be unctuous. Such oily food is not only delicious but also helps move Vata downwards, and lubricate the digestive tract.  Non-oily foods, such as rice, vegetables and pulses, are only considered to nourish in combination with ghee.  For example, pulses eaten with out ghee are likely to aggravate Vata, causing flatulence. Although fats contain twice as many calories as carbohydrates they also keep hunger satisfied three times as long. Adding ghee to plain dishes of rice and dhal is clearly important in the feelings of satisfaction that arise after eating recipes, such as kitchadi. Ghee also provides a soothing and cooling effect in the digestive tract,  helping to offset the irritant effect of hot spices and chillies.

Ayurvedic recipes use ingredients that work well together. However, any avirudda (incompatible) items would be taken care of by ghee as an added ingredient[6]. As well as helping other ingredients to ‘get along’, ghee helps  eliminate and neutralise toxins, such as bacterial contamination. Such is ghee’s effect that Caraka describes Amrta ghee as “ ambrosia for curing all types of poisons”[7]. Ghee is also yogavahi (takes on the properties of other substances) and diffuses added spices throughout the food. Thanks to superb penetrating qualities, ghee also carries such substances deep into the body’s tissues. Interestingly, ghee’s rate of absorption (digestibility coefficient) is calculated at  96%, the highest of all oils and fats. This justifies its place in both Ayurvedic recipes and medicinal formulations, where the digestion, absorption and delivery of other ingredients is crucial[8].

Ghee and Cardiovascular disease (CVD)

In this age of ‘fatism’, Ayurveda’s views can appear contradictory but ghee has been used for millennia in Indian diets without any reported adverse effects of health.  One must scrutinise ghee through the modern scientific lens to look for rationale for it’s recommendation from cradle to grave.  All fats, especially saturated fats, have been widely vilified by modern health authorities. This can be traced back to the Lipid Hypothesis of the 1950’s, which stated heart disease was due to high intakes of saturated fats.  It suggested favouring polyunsaturated fats would improve health though growing evidence suggests the Lipid Hypothesis was wrong.  Most of the earlier studies focused on cholesterol levels as an indicator of CVD risk but recent studies indicate that the more specific culprit is oxidised low density lipoprotein cholesterol that leads to atherosclerosis[9].

Ghee, consisting of 65% saturated fat, was an easy target. One Lancet study explored the high frequency of atherosclerosis in Indian immigrant populations.  It found substantial amounts of harmful cholesterol oxides were found in ghee, but not in butter. This implies cholesterol in butter is oxidised in making ghee. The author stated one need only eat 1g of ghee daily for there to be a harmful effect on arteries[10]. When the experiment was repeated however, no cholesterol oxides were detected in ghee[11]. The authors felt that by the time ghee’s cholesterol oxidises, it is no longer considered edible (3-4 months storage at ambient temperature).  It is also thought oxidation may be prevented due to ghee’s considerable level of antioxidants.

Beyond the issue of whether ghee contains harmful types of cholesterol or not, its fatty acid content is also important. It’s saturated fat is primarily (89%) short chain fatty acids, compared with longer chains in other animal fats, such as beef fat. It is the longer chain fatty acids that are associated with blood clotting and thrombosis.  Short chains are not only easier to digest, but help hormone production and strengthening cell membranes. They also have anti-microbial properties, protecting against harmful micro-organisms in the digestive tract.  Beyond there being no clear evidence linking ghee with CVD risk, it seems it may even help prevent it.  Studies in both rats and humans have shown that ghee can lower serum cholesterol levels.[12]  This is thought to be due to ghee increasing the secretion of biliary lipids, an important route for the excretion of excess cholesterol[13]. It is logical to assume that the high incidence of atherosclerosis in Indian immigrant populations was due to another factor. However, it would be another two decades before the focus shifted to the role of polyunsaturated fats.

Dangers of synthetic fats:

Much of the earlier research into saturated fats failed to differentiated between true saturated fats (such as butter and ghee) and synthetically generated ‘trans’ saturated fatty acids. Most fats naturally occur in their ‘cis’ form which matches fat receptors in each cell. Modern processing (heating, hydrogenation, bleaching, deodorising) turns ‘cis’ fats into ‘trans’ fats which no longer fit. Instead they disrupt cellular metabolism.  ‘Trans’ fats have been linked with CVD and many other health problems. Since these artificial fats are a recent dietary addition it is reasonable to question if they are digested or form ama.  Just as in the West, where lard and butter have largely been replaced by vegetable shortening and margarine, cow ghee has been largely replaced by cheaper, hydrogenated vegetable ghee.  Only one study could be found which looked at both ghee and trans fats in the Indian diet[14]. This compared urban and rural populations and found that only diets with both ghee and trans fats were significantly associated with CVD. The issue of trans fats in food is slowly addressed by both governments and the global food industry.

As well as saturated fats,  ghee consist of  25% monounsaturated fat (also found in olive, mustard oil) and a relatively low 5% polyunsaturated fat (also found in sesame, sunflower, groundnut oil).  Monounsaturated fats are generally agreed to be a healthful form of fat consumed in moderation.  The Lancet study cited above was carried out over 20 years ago when saturated fats were vilified as unhealthy and polyunsaturated fats (PUFAs) as healthy.  There is now increasing evidence linking PUFAs with CVD, cancer, immune system dysfunction, depressed learning ability, impaired growth and obesity. Part of the explanation lies is modern food processing techniques, with oils often being rancid, oxidized or chemically tainted with high levels of free radicals.  Another issue is how fats are used in the cooking process. PUFAs are highly unstable due to the presence of unsaturated double bonds, which create free radicals when heated.  In contrast, ghee is an ideal cooking fat as it is predominantly saturated. All such fats are deemed as superior to polyunsaturated fats for frying as they stand up better to high-heat uses than most oils in bottles. Ghee is a star performer in this respect, with a smoke point of 190 C (due to the removal of water and protein) compared with 120 C for butter. The smoke point determines when oil burns, generating oxidation and free radicals. Ghee is hence one of the safest fats to fry with. It also has the added benefit of a long shelf-life without refrigeration, thanks to a low moisture content and inherent anti-oxidative properties.

The real 21st Century villains: Free Radicals?

Free radicals are “almost perfect candidates for the honour of casual villain in the biochemical drama of degenerative diseases”[15]. They are known to damage DNA, RNA, proteins, enzymes, membranes, eventually causing death.  Beyond CVD, they are now thought to play a significant role in rheumatoid arthritis, inflammatory gut disorders, connective tissue disorders, strokes, acute renal necrosis, cancer, Parkinson’s, Alzheimer’s, dementia, diabetes and the ageing process.  It is more likely the Indian immigrant’s increased CVD risk was due to them eating double the amount of PUFAs than the control group. Ironically, the ghee they did eat could have conferred a protective effect. Not only does ghee appear to help lower serum cholesterol levels, but it also contains anti-oxidants (Vitamins A and E) which prevent free radical damage. The colour of ghee is dependant on its beta-carotene content (a precursor of Vitamin A) with a paler colour indicating lower levels of this potent anti-oxidant[16]. Within the body, Vitamins A and E are only bio-available when taken with fats. Beyond ghee, only one other edible fat contains Vitamin A in the form of fish oil.  Ghee is thus an ideal delivery vehicle, especially for lacto-vegetarians. It serves to take anti-oxidants to cell membrane and cell structures made of fat , protecting against free radical damage.

Omega Fatty Acids in Ghee

Despite the potential health problems associated with poor quality PUFAs, they are also vital in providing the essential Omega fatty acids now famed for their health giving anti-oxidant properties.  Ghee contains linoleic acid, an Omega-6 oil and alpha-Linoleic acid, an Omega-3 EFA.  Both are also found in another nectar like substance, breast milk. EFAs are only used for energy if present in excess,  generally play the role of stimulating metabolism. Correlations with ghee’s effects of increasing agni are of great interest in this regard.  Despite their benefits, there are dangers associated eating the wrong ratio of Omega-6 to Omega-3. These include CVD, mental disorders (ADHD, depression, MS and Schizophrenia), and inflammatory diseases.  Most of us eat more Omega-6 than 3 but ghee provides both in an ideal ratio of 1:1. In his groundbreaking book, ‘Fats that heal fats that kill’, Erasmus dismisses all dairy products as a poor source of EFAs due to them raising triglyceride and cholesterol levels and increasing platelet stickiness. He adds ‘the cholesterol in dairy products, combined with sticky fatty acids, create a burden that must be carried by fat dispersing Omega 3 and Omega 6, which must come from another source”[17]. Although human breast milk contains cholesterol, its EFA content keeps it from oxidising and damaging arteries. Erasmus concludes human milk is better adapted for human health than cow and other types of milk.  Unfortunately, ghee is not included in his research on dairy products.  Studies are needed into whether ghee is a good enough source of EFAs to help prevent cholesterol damage.

Conclusions

Ayurvedic wisdom is unequivocal that cow ghee is an important part of a healthy diet.  However, being a science of individualisation, even a food as wholesome of ghee is not always considered healthy. It is contraindicated with kapha aggravation and should be used very sparingly by the overweight. One should also  alter intake throughout one’s life and the seasons in accordance with Rtucarya (seasonal modifications). Taking  ghee in Autumn helps prevent Vata aggravation but excess intake in Spring is contraindicated due to the potential for kapha aggravation.

Caraka’s Samhita was also written when pollution was not an issue. Pesticides are known to bio accumulate up the food chain and are stored in fat, emphasising the importance of using organic butter to make ghee.  How dairy is processed is also as issue, with both pasteurisation and homogenisation affecting digestibility.  New foods not described by the Acharyas, such as artificial fats, must also be scrutinised from the Ayurvedic perspective. Examining ghee through the modern lens supports the role it plays in an Ayurvedic diet.  It can be viewed as a healthy saturated fat which contributes to promoting healthy cell membranes and strong bones; and enhancing immunity.

It appears that the dramatic increase in poor quality PUFAs and artificial fats are the likely suspects in explaining growing health problems in India and other countries.  Such substitutes more traditional fats are not only more likely to be rancid, oxidized or chemically tainted with high levels of free radicals but they create free radicals in the cooking process itself. More fundamentally, ghee’s role of increasing agni whilst also containing protective anti-oxidants ensures it a central role in the process of life. Borrowing an analogy from Erasmus, health is a balance between the oxidation of foods (fire) to produce energy by means of free radical reactions, and anti-oxidants which keep free radicals (sparks) from damaging cells[18].   Ghee plays a key role in both functions.

References

Ayurveda places much emphasis on internal cleansing, but external beauty care is also important. Very few of us have naturally perfect skin and most of us lead stressful lives in polluted cities. A regular skin care routine is not a luxury but an essential! Convert your bathroom to a home spa once a week using your ‘kitchen pharmacy’ to cool and calm the skin and prevent summer skin problems (aggravated Pitta dosha affects the blood, which is turn is manifest in skin problems such as heat and inflammation).

Ayurveda sees outer beauty as a reflection of inner beauty and peace. It is difficult to hide anxiety and worries with cosmetics! It is also difficult to look beautiful when angry or envious.  The main aim is for inner beauty through practices such as yoga and meditation. However, inner beauty must be able to radiate so outer beauty through skin care, diet, massage and exercise tailored to your Ayurvedic constitution are important.  Very few of us have naturally perfect skin and most of us lead stressful lives in polluted cities.

If you’re unsure what skin type you have, Vata dominant skin is fair, thin, dry or aged with fine lines. It needs nourishing and moisturising. Pitta dominant skin is fair to medium with red tones, freckles and moles. It is typically combination, sensitive skin. It needs soothing and hydrating. Kapha dominant skin tends to be normal to oily. Kapha skin often has the least issues being nice and supple, but does need cleansing and revitalising. Finally, Ayurvedic wisdom sees all skin as being a very receptive organ, so ideally don’t put anything on it you would not be happy to eat!

Try the following easy steps and recipes for Summer skin care (all recipes tailored to pacify Pitta and cool and calm the skin):

1.  Cleansing to remove external layer of sebum, sweat, dirt and bacteria

Ayurvedic cleansers or ‘ubtans’ are applied to damp skin, excluding the eye area. Wipe off gently after a few minutes or rinse with luke warm or even cool water. These brighten the complexion as they accelerate skin cell renewal. They also have the following benefits:

• Improves local blood circulation which stimulates cell growth
• Refine skin texture leaving it smoother and softer
• Removed dead skin cells and unplug pores
• Leaves skin more receptive to absorbing subsequent masks and massage oils

Combine some of the following Pitta reducing ingredients to make your own Summer scrubs, by grinding in a blender or pestle and mortar. The starches and enzymes in these cereals, pulses and nuts will be activated during treatment and work to cleanse the face. Blend and store some of the following Pitta reducing ingredients in a glass jar: Chick pea flour, Chamomile flowers, Liquorice root, fennel, turmeric, lemongrass, cardamom, mint, neem powder. If you get dry skin, you can also use some of the following Vata reducing ingredients: Oatmeal, ground almond, milk powder, Turmeric, ginger, basil, cloves, orange peel. When you are ready to cleanse, mix a small amount with flower waters or herbal teas such as: cooling rose water, chamomile tea, cucumber juice, or aloe vera. Otherwise luke warm water will also work well.

2.    Massage nourishes the skin and balances the doshas

Facial massage encourages blood and lymph to the facial tissues, giving a radiant look. The face is so responsive to massage because it is packed with many nerve endings ad delicate muscles. Focus on pressure points for relaxation too.

• Smooth skin outwards and upwards under the eyes and cheekbones
• Make smooth movements across the forehead
• Make smooth movements up neck with flat hands
• Make small circular movements on jaw line, cheeks and forehead
• Circle the mouth gently, then the eyes, finishing with pinching eyebrows outwards
• Use fingertips to apply pressure around the eyes, nose and temples, between the eyes and forehead.   Then apply pressure in downward movement from inner eye across cheekbones.
• Finish with smoothing movements outwards and upwards over the cheekbones.

3.    Steaming liquefies obstructed toxins, opens clogged pores, releases toxins

Traditionally you would steam the skin at this stage but in Summer this is best avoided as it is too aggravating. Instead, achieve similar effects by using a cold compress instead, with rose water or for less sensitive skin, boiled water with ground coriander seeds which is allowed to cool.

4.    Masks for nourishing or cleansing

Soothing and hydrating masks for Pitta dominant skin can be made from ingredients readily to hand in your kitchen. The following are all cooling and calming for summer skin health. Leave o for 10-15 minutes as you relax, and rinse with cool water:

• Cucumber mask: Mix 1 tbsp grated cucumber + 1 tbsp yoghurt. Add green or white clay (available from Neal’s Yard Remedies) clay to stiffen mixture and bind.
• Mask for Rosacea/ acne: Mix 1 tbsp grated cucumber with clay and chamomile/ rose water .
• Parsley mask: Mix 2 tsps clay with 2 tsps witch hazel water (or rose water), add 3 tsps sunflower oil and 3 tsps chopped parsley.

5.    Toning removes greasiness remaining, closes pores and freshens.

Apply a cooling toner to the skin with a cotton ball or with a hand pump mister. In Summer,  Rose water or witch hazel are both very calming.

6.    Moisturising is needed by all, including oily skin, to nourish, protect, soften and smooth

Lighter moisturisers are ideal for day-use with a more nourishing moisturiser at night. Use upward strokes from chin for the face and downward from the chin for the neck to relax muscles and increase circulation. Handle the skin around the eyes carefully as the skin here does not have oil glands so is tender and sensitive. For a home made Ayurvedic cooling Summer moisturiser, combine 1 part liquorice tea, 1 part aloe vera gel and 2 parts sunflower oil. Use on face and neck. Ghee is also very cooling (though you have to like the smell to use on your skin!) Try equal parts of ghee and aloe vera or just ghee.

Come on Ayurvedic Beauty Workshop to learn more. The following books are also recommended:

• Inner Beauty, Reenita Malhotra (2005)
• Ayurvedic Beauty Care, Melanie Sachs (1994)
• Home-made herbal cosmetics, Dr S Suresh Babu

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