Hello everyone, it’s your host Sevina. It is a beautiful fall out there! The nature is changing every season and we are constantly changing as well. Let’s try to enjoy the process of change by accepting the inevitability of it, and embrace life as it is. Our goal for this month is to resist less and mindfully go with the flow of life. Knowing that everything is ok, everything is o’right. We are doing the best we can in our given circumstances.
Namaste!
Ask Dr. Sheila: Ayurvedic Stages of Life and Menopause
By: Dr. Sheila Patel
Ayurveda gives us unique descriptions of what happens in our physiology throughout the course of our lives. Just as the seasons change as we circle the sun, so do we move through various seasons of our lives. And just like the seasons of the year, these transitions come with predictable changes in our mind and body.
As we move from childhood to adulthood and then into our wisdom years, there are changes in our doshas and we experience this as changes in the qualities that dominate in our physiology. When we are aware of this, we can prepare to meet each season with more ease, instead of turbulence and discomfort.
Let’s explore the ‘seasons of life’ from an Ayurvedic perspective of the doshas:
I like to use analogies to the weather because these seasonal transitions in nature are something we are all familiar with. No matter where you live on the planet, you know, in general, what to expect as you go into new seasons. In one season of the year, there may be more heat or cold, there may be more or less rain, and the length of the days change in predictable ways.
Similarly, although we will all experience the seasons of life a little differently, there are some things that we will all experience, based on the dominant dosha qualities during that time of life. From childhood to puberty, we are in the Kapha stage of life. From puberty to age 50-60 we are in the Pitta stage of life. And we then enter the Vata stage of life.
Doshas and the Stages of Life
Regardless of an individual’s primary dosha(s), all individuals express more Kapha qualities as children. The dominant elements of Earth and Water allow for the growth of healthy tissues and a strong immune system. We are learning new information and creating cohesive memory.
At puberty, we begin to transition to the Pitta time of life, where we experience more of the Fire qualities and transformation in our body and mind. During this stage, some individuals express more Pitta qualities in their physiology by beginning the menstrual cycle. For all people, there is also building of muscle mass, skin changes, and, at times, intense emotions.
Then around age 50-60, we begin to transition out of the Pitta stage of life and into the Vata stage, where Air and Space qualities allow for the opportunity to have more expansive thinking and the ability to let go of things we have been holding onto so we can experience a lightness of being.
Each stage comes with its unique characteristics and effects on our physiology, and can also cause some turbulence as we transition from one stage to the other.
The Transition from Pitta to Vata
For individuals who experience monthly hormonal cycles, the transition from the Pitta into Vata stage is known as menopause, when individuals notice significant changes in their bodies and minds. This can be a time of emotional and spiritual growth as we reflect on our past and move creatively into the future. It is an opportunity to let go of what isn’t for our highest good and set intentions for ourselves.
This transition comes with a release of the accumulated Pitta energy from adulthood, so individuals can experience this as hot flashes, heavier menstrual cycles, skin changes, loss of muscle mass, and a change in digestion and metabolism, among other things.
As we move into the Vata stage of life, this can also be accompanied by symptoms of increasing Vata such as trouble sleeping, dryness, lightness of bones, and new food sensitivities. However, this transition does not need to be uncomfortable.
In fact, during this time individuals can begin to deepen their spiritual connection and connection to Self as they let go of some of the worldly responsibilities and move into more self-reflection, self-acceptance, and self-awareness. By recognizing these transitions, one can adjust their lifestyle practices to make the transitions more effortless.
That being said, these transition times can bring some challenges as the body and mind adjust to the next stage of life. This is when we can experience imbalances of the doshas as some are increasing and others are decreasing in our physiology as explained above. Many cultures honor this life transition with rituals and celebrations and help us accept the natural rhythms of life. If we can maintain balance through these times, we can celebrate ourselves and the changes that are occurring.
Staying Balanced Through Menopause
In order to stay balanced during this transition, and into the Vata stage of life, it is important to keep Pitta balanced to avoid some of the intense symptoms of Pitta release. We also can keep Vata energy grounded as it starts to accumulate.
Try these tips:
- Start to create more downtime in your routine. Instead of filling your time with doing, carve out time to meditate and do breathing practices regularly.
- Spend quiet time in nature.
- Exercise for 20-30 minutes daily.
- Begin to do some weight training and weight-bearing exercise to build up muscle and bone mass. This is in addition to regular walking or other aerobic exercises as well as movement for flexibility such as yoga or Pilates.
- You may need to eat more cooked, warm food to aid digestion
- Take note of any foods that are harder to digest than they used to be. It’s not uncommon for people to develop lactose intolerance or other issues as they enter the Vata time of life.
- Eat a clean, plant-based diet with high fiber, whole grains, low sugar, whole soy foods, and limit salt, red meat, and animal fat.
- Eat more of the foods that keep the hormones balanced and support the body naturally, such as cruciferous vegetables (e.g. broccoli, bok choy, cauliflower, brussel sprouts, kale), beans and legumes, flax, and chia seed.
- Use more oil on the skin as the tissue begins to dry.
- Stay hydrated by drinking plenty of water and herbal teas throughout the day. One tea that can help calm the mind through this time is Tulsi (holy basil).
- Get creative by trying new things such as art, music, or a new practice like qi gong, or explore some new energy work.
Improving Sleep During Life Transition from Pitta to Vata
Sleep issues are a common symptom during this transition as Pitta can keep you up, and Vata can interrupt sleep during the night.
Try these things to get good restful natural sleep:
- Set a routine with regular sleep and wake times and be sure to get 7-8 hours of natural sleep. Although you may have gotten away with less sleep in the past, you will age in a healthier way by getting more deep restorative sleep.
- Reduce caffeine and alcohol which can interfere with sleep.
- Deep breathing or Breath awareness before bed
- Soothing music in the evening
- Self-massage with herbalized oil (abhyanga)
- Dim lights
- Calming teas, such as chamomile and valerian
- Aromatherapy, using essential oils such as lavender and sandalwood
Try these herbs to support natural sleep:
- Ashwagandha
- Effects may not be seen for several weeks; no reported toxicities
- Especially effective for burnout and stress-related sleep issues
- Valerian
- Improves sleep latency and quality of sleep
- Especially good for people with restlessness and insomnia
- Passionflower (Passiflora)
- Indicated for anxiety, restlessness, overwork, muscle tension/spasm
- Melatonin
- Good for jet lag, shift-work disorder
For other symptoms related to menopause, you can try the following after checking with your regular health care provider:
- St John’s Wort – 900mg daily of standardized extract improves psychological and physical symptoms related to menopause
- Caution if also taking meds that affect serotonin; can limit the effectiveness of certain meds (OCPs, digoxin, blood thinners, etc)
- Black Cohosh – 20mg once daily can help with hot flashes, mood swings, sleep issues, body aches
- Not recommended to take for more than 6 months
- Rare risk of liver damage
- Chasteberry (Vitex) – 500mg daily for irregular bleeding (too frequent or too heavy)
- Can interfere with some medication such as birth control pills, or medications that affect dopamine, among others
- Shatavari – 500mg daily for heavy bleeding or hot flashes.
- Well tolerated with minimal medication interactions
A Journaling Practice for Life Transitions
This life transition is a powerful time to set some new intentions and move into more joy and fulfillment. Some questions to reflect on:
- What brings me joy?
- What am I grateful for?
- What is my purpose?
- When have I had “peak” experiences or felt “in the flow”?
- What makes me feel expanded and connected?
- How do I express myself creatively outside of my work?
By doing this reflection and doing more things that bring us joy and meaning, we can honor each season of our lives.
From an Ayurvedic perspective, when we understand the changing dosha qualities within us, and have practices to keep them in balance, we can move through all of life’s natural cycles with grace and ease.
Four Practices to Reconnect with Yourself and Feel Refreshed During the Day
By Mallika Chopra
Finding ways to ground yourself is a powerful way to maintain equanimity when the world around you seems to just be a bit too much. In life, the reality is that you will face challenges – perhaps health concerns, relationship turmoil, work frustration, financial uncertainty, or general angst.
Grounding is being present, stable, and receptive to your inner and outer worlds. Tools that can help you stay anchored in spirit and presence can empower you in challenging times and feel gratitude when things are in flow.
Grounding is a practice that you can incorporate easily into your everyday life, whether it is helping you start the day with inspiration and intention or finding renewed energy during a midday slump. These practices can be done at home or discretely in the workplace.
I have found that meditation, setting intentions, physically grounding myself with breath, body awareness and affirmations, and noticing the messages my body, mind, and surroundings are telling me, have helped me stay anchored in awareness when events around me can seem overwhelming. In addition, I find thatengaging my senses – whether through a scent, taste or sound can serve as a ritual to find the moment of serenity to get through the rest of my tasks.
Take a quiet moment to try one (or all!) of these practices to help you feel refreshed and renewed.
1. Meditation
Meditation is one of the most powerful ways to find inner stability. A mantra-based meditation practice, like Primordial Sound Meditation, helps you slow down racing thoughts and feel presence in its purest form. The daily routine of meditation practice brings awareness into all aspects of your life. You carry the moments of peace, space, and expansiveness from your meditation to the other parts of your daily routine.
SO HUM mantra meditation practice:
- Take a deep breath, in and out.
- Mentally, repeat the following mantra in your head as you breathe normally: SO HUM, SO HUM, SO HUM.
- When your attention drifts away from the sound, SO HUM, gently bring your attention back to the mantra.
- See how just one minute of this practice helps you take conscious breaths and may settle your thoughts.
2. Setting an intent
Setting an intent is a grounding practice. An intent is planting the sacred seeds of your deepest desires. Intents come from the soul and anchor you in love, gratitude, and strength. One of my most powerful daily intents is the following:
My intent is to maintain stillness in the midst of chaos.
I have written this intent down on random pieces of paper or typed it on a blank page on my computer multiple times – on those days when I feel overwhelmed, overstimulated, overworked.
Stating the intent is part of my process to anchor the idea into my psyche, remind myself I have the power to slow down, to breathe, and to witness all that is going on around me.
Create your own intent:
- Take a few deep breaths to settle in and ask yourself, what is my intent at this moment.
- Think about what you want to experience – calm, connection, energy, inspiration.
- Complete the sentence: My intent is _______.
- You may want to write it down or silently repeat your intent to anchor you in the here and now.
3. Body awareness, combined with breath and affirmations
Affirmations, guided by body and breath awareness, are another powerful way to anchor yourself in present moment awareness.
Here is an exercise that helps me in moments when I find myself getting anxious about the future.
- Stand tall with your arms gently falling to your sides.
- With your feet on the ground, put your attention to your feet and to the stable ground below. Take a deep breath, in and out. Say to yourself, I AM GROUNDED.
- Put your hands on your heart.
- Take a deep breath, in and out. Say to yourself, I AM HERE.
- Let your hands fall naturally to your sides again, and shift your attention to the top of your head.
- Feel the space above your head to the skies and the universe beyond.
- Take a deep breath, in and out. Say I AM. I AM.
4. Engage the senses
Our senses are the tools our body and mind use to process external stimuli into our internal physical and mental experiences. Herbal teas can help anchor you through taste and aromas – a calming tea – like chamomile or lavender – can help relieve stress and help you slow down. The process of making your tea and taking the time to sip it while doing nothing else can also be a ritual that grounds you in present moment awareness. Aromatherapy is also a powerful way to use dosha-balancing scents in your daily routine.
Our senses are the tools our body and mind use to process external stimuli into our internal physical and mental experiences. Teas can help anchor you through taste and aromas – a calming tea – like chamomile or lavender – can help relieve stress and help you slow down.
The process of making your tea and taking the time to sip it while doing nothing else can also be a ritual that grounds you in present moment awareness. Aromatherapy is also a powerful way to use dosha-balancing scents in your daily routine.
Ayurveda is one of the most profound sciences with simple practices that help you understand your unique mind-body type, or dosha, and how to engage your senses to find balance.
5. Noticing
When we are grounded and present, the universe often sends us the messages we need for any particular moment. Noticing means paying attention to your internal dialogue, to the messages your body is telling you through pain and exhaustion, or energy and vitality. Noticing also means paying attention to people, places, and circumstances you find yourself in.
A conscious approach to being present, taking a deep breath, connecting with your body, and just being (vs. doing) can give you the insight and inspiration you need at this particular moment.
Incorporate noticing during your daily activity – perhaps while doing the dishes, feeling the sensation of water on your hands, smelling the scent of the soap, and appreciating the texture of the sponge and plates as you do this everyday task. Or, consciously seek out one or two new things on your way to your car or while you take your pet for a walk. You can choose to notice your child’s body language as they tell you about their day at school.
When you slow down to notice everyday interactions in this way, you will feel more connected to your inner being, as well as to others.
Sweet Potato Salad
INGREDIENTS
3 large sweet potatoes, peeled and cubed (about 2 lb.)1 small red onion, thinly sliced into half moons2 tbsp. extra-virgin olive oilKosher saltFreshly ground black pepper1/2 c. dried cranberries1/2 c. crumbled feta1/4 c. freshly chopped parsley
FOR THE DRESSING2 tbsp. apple cider vinegar1 tbsp. Dijon mustard1 tbsp. honey1/2 tsp. ground cumin1/4 tsp. ground paprika1/4 c. extra-virgin olive oil
DIRECTIONS
- Preheat oven to 400°. On a large rimmed baking sheet, toss sweet potatoes and red onion in oil then season with salt and pepper.
- Distribute them evenly on sheet in a single layer. Bake until tender, about 20 minutes. Let cool for 10 minutes then transfer to a large bowl.
- Meanwhile, make dressing: In a small bowl or in a medium liquid measuring cup, whisk together vinegar, mustard, honey, and spices. Gradually pour in oil, whisking constantly until emulsified. Season with salt and pepper.
- Toss sweet potatoes with dressing, cranberries, feta, and parsley. Serve warm or at room temperatur
Healing through Art 