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2023-01-02T00:00:00+01:00 2023-01-02T00:00:00+01:00 https://www.ayurveda101.com/info/magazine/ayurveda-medizin Ayurveda 101 global@ayurveda101.com https://www.ayurveda101.com/ An old Indian proverb says: "If the diet is not right, medicine (note: medicinal herbs) will not be of any use. If the diet is correct, medicine will not be needed.” In my practice, I notice clearly when someone adheres to the type-appropriate diet according to Ayurveda. My services as a doctor in such cases are hardly needed (except for serious and chronic illnesses). Blood pressure medication, cholesterol-lowering drugs, sleeping pills, antidepressants, stomach protectors, painkillers, laxatives, allergy tablets and the consumption of alcohol or caffeine can, in my experience, often be reduced or stopped by following dietary rules and changing lifestyle behaviour with medical supervision. Ayurveda offers individual recommendations to people for diet, behaviour and therapy depending on their dosha. Doshas are reflected in the human body in an individual form and are recognisable through their characteristic properties. Ayurvedic recommendations always depend on the current symptoms and the basic constitution, metabolic status, etc. However, some basic principles of nutrition can be described here: Quality In Ayurveda, quality implies the effect on the doshas. It describes in detail what properties (gunas) certain foods have and how storage, fermentation, processing, etc. can alter these properties to benefit an individual. In case of roughness (such as joint arthrosis), dryness (constipation, scaling), flatulence, cramps, nervousness, sleep disorders, aching pains and sensitivity to cold drafts, the Vata dosha is dominant. Here I recommend avoiding cold, flatulent, bitter, pungent, light, dry foods, especially in the evening. Salad, in spite of its "good" nutrients and low-calorie count, would not be good in such cases because it is usually cold, bitter, flatulent and light and would worsen the symptoms mentioned. Quantity You should start to feel hungry about 4 - 6 hours after eating - where "hungry" means a feeling of real hunger with a rumbling stomach. Only then should you eat. If it takes longer than that, you should reduce the number of meals. If you get hungry sooner than that, you should eat more. Three meals per day is the recommended number. Ideally, after eating, there should be 1 fist of liquid, 1 fist of solid food, and 1 fist of free space in the stomach so that it can process the meal well. Combinations of Foods Certain combinations of foods can increase inflammatory responses in the body. In my experience, ideal examples of negative combinations are: salami pizza, cordon bleu, and ham & cheese toast with ketchup. These are unfavourable combinations such as meat/cheese or cheese/tomato with wheat, which tend to cause bloating and increase sluggishness. However, good combinations with spices or herbs can reduce the flatulent effect of food or promote the absorption of vital nutrients in the intestines. Heat/Cold If you are going through menopause, tend to lose your temper, sweat easily or don't tolerate direct sun or muggy weather, avoid chilies, ginger, black pepper and oily foods. If you like spicy foods, use cooling cardamom seeds and cloves, or dried ginger instead of fresh. Processing By drying foods, water (Kapha) is removed from it and roughness, hardness, lightness and dryness (Vata properties) are added. This can reverse the effect on the body - avoid dried fruits in Vata! However, dried fruits can also be cooked to change their effect on the body. Time and Location The season, phase of life and time of day have an influence on the dosha balance. Spicy foods should be avoided during autumn as this is when the heat of summer is enriched. In winter, food can be a little heavier and greasy. During the cool and moist transition to spring, fasting with lighter foods is a good idea. Breakfast should be taken at or before 6 a.m. as Kapha peaks at 8 a.m. and can make us feel heavy. For dinner, I recommend soup or a smaller portion of reheated leftovers from lunch. Effect on the Psyche The gunas of the psyche (Tamas, Rajas and Sattva) are influenced by the same elements as the doshas (Vata, Pitta, Kapha). Tamas: Mental sluggishness, fear, dullness and thoughtless actions are aggravated by alcohol and other depressants, canned foods, charred foods such as chips or bread crust, foods that are no longer fresh or meat, fish, eggs and aged cheeses. Eating too much healthy food is also not a good idea. Rajas: The warrior-like psyche with an unconsciously egocentric and driven spirit is strengthened by business meals and restaurant foods that are high in heat, fried foods, and garlic. Sattva: Relaxation and conscious connection with the environment makes you happy. Moist, juicy and nutritious, natural food is recommended here. It may be sweet or slightly oily, such as nuts, honey, ghee, milk, grains that have been stored for a long time, young vegetables and fully ripe fruit. Beverages I recommend a spice-herbal tea until 4 p.m., otherwise just water or a cold extract of coriander seeds. When it comes to water, I look at its nitrate content (nitrate is a carcinogen) and make sure it is far below the permitted value of 50 mg/L (a meta study showed higher incidences of stomach cancer). Additional recommendations: For weight gain: Drink after meals For weight maintenance: Drink with meals For weight loss: Drink before meals These general guidelines and the right dosha-related food chart can result in more energy and well-being in a short time. However, diet and lifestyle behaviours should always be adapted to any current diseases, symptoms and medications based on medical advice. About the author: Dr Daniel Scheidbach (MSc in Ayurvedic Medicine) started an integrative Ayurveda practice near Graz, Austria 8 years ago. He offers advice on type-appropriate behaviour and nutrition based on Ayurveda, cooking courses as well as oil applications and massages. He delivers lectures in his practice, at congresses, at the Medical University of Graz, in communities and companies. He also runs an Ayurveda blog on vedizin.at (in German) where he argues for Ayurveda to be used as a medically effective teaching of life in addition to its more well-known character as a promoter of wellness. Note: This article reflects the opinions of the author in his role as an Ayurveda doctor and general practitioner and does not necessarily correspond to the views of Ayurveda101. The article is not intended for advertising, but for informational purposes only and is not intended to call into question the safety and suitability of other foods, encourage excessive consumption of certain foods or give the impression that they could replace an adequate, balanced and varied diet.

2022-09-06T00:00:00+02:00 2022-09-06T00:00:00+02:00 https://www.ayurveda101.com/info/magazine/make-your-own-massage-oil Ayurveda 101 global@ayurveda101.com https://www.ayurveda101.com/ Massage oils play a fundamental role in Ayurveda due to their relaxing effects and ability to balance the doshas. Oil treatments have always been an interesting topic in regards to Ayurveda. The reason being that human skin is able to absorb active substances. This is made possible by the bhrajaka pitta, which is one of pitta's sub doshas that is located in the skin. It serves to ensure that the nutrients are absorbed into the layers of the skin, where they are then able to unfold their effects. The Effects of Oil Massages Here we have listed a few positive effects of oil massages: The fatty structure of oil gives it similar properties to that of fatty tissue. It dissolves and releases liposoluble toxins and deposits stored in the body. The added herbs harmonize the doshas. These are particularly beneficial in regard to vata disturbances for a balancing effect. Making your own Massage Oil Use only high-quality, organic oils that have been processed and matured according to Ayurveda as a basis for your desired massage oil. Take into account the different oils in respect to your type of constitution. Sesame oil is best suited for kapha and vata whereas coconut oil is beneficial for pitta constitutions. In addition to your base oil, it is recommended to also include jasmine blossoms and ginseng leaves (again, using quality ingredients is essential). Fill a glass bottle halfway with these blossoms and leaves, and pour the oil into the bottle until it is full. Close with a screw cap and store for three to four weeks. Once the oil is filtered it's ready to use. Application: Use your massage oil to massage the temples, behind the ears, neck, soles of the feet, tummy and the inner wrists. Base oil, massage oils and other massage tools can be found online at Ayurveda101.

2022-08-14T00:00:00+02:00 2022-08-14T00:00:00+02:00 https://www.ayurveda101.com/info/magazine/ayurveda-for-the-whole-family Ayurveda 101 global@ayurveda101.com https://www.ayurveda101.com/ Leading an Ayurvedic way of life is by no means restricted to a specific age group. Ayurveda can be easily integrated into daily life for the whole family. Even after taking into account each individual's dosha type, you don't have to cook a separate meal for every member of your family. Nor do you have to convince everybody of the benefits of an Ayurvedic way of life. On the contrary, health and eating should be fun and enjoyable. Diet as the basis Undoubtedly, the quality of the food plays an important role in the preparation of any meal. But the emotional component, i.e. the mood and intention with which the food is cooked, can also be tasted in the food. Children absorb the love and goodwill with which meals are prepared. Here are a few simple tips you can follow: Buy regional products. Always use fresh ingredients. Pay attention to a balanced variety of tastes - sweet, sour, bitter, salty, pungent, astringent. Prepare three meals a day, at least one of which should be warm. Each meal should consist of four textures: crunchy, chewy, drinkable and food that can be sucked. This provides an elementary balance. Start a meal with sweet or sour foods and end it with bitter and astringent substances. It is more important to pay attention to a balanced diet and to eat in a relaxed atmosphere. Not all doshas have to be served at the same time. Regular rituals and spending quality time together In addition to nutrition, Ayurveda offers various ways to strengthen the harmony and balance of the whole family. For example, shared rituals in which all family members participate. They give children support and a sense of security. Taking a walk in the evening, working on a puzzle, cooking meals or even yoga sessions together are perfect for this. Family dynamics and dealing with each other You don't have to force an Ayurvedic way of life on everyone - that should not be your mission at all. It is all about you being happy with pursuing your chosen path. Your inner balance allows you to react differently to conflicts and disagreements and benefits your family. The culture of respectful conversation within the family is also an important aspect of Ayurveda. Open communication in which adults also apologise for their mistakes contributes significantly to harmony in family life. Consciously nurturing and encouraging open dialogue allows family members to talk freely about a wide range of topics which adds a healthy and harmonious atmosphere to your home.

2022-08-01T00:00:00+02:00 2022-08-01T00:00:00+02:00 https://www.ayurveda101.com/info/magazine/ayurveda-yoga-the-perfect-combination Ayurveda 101 global@ayurveda101.com https://www.ayurveda101.com/ Arising almost at the same time from the same traditions and culture, Ayurveda and Yoga can be considered to be sister disciplines. The intimate connection between the two can be traced back to the Vedas. Ayurveda, described as the knowledge of life, is based on the knowledge of the 5 elements summarised in 3 doshas. Both yoga and Ayurveda aim to help you lead a life in harmony with body, mind and soul. Practising yoga regularly and living a lifestyle guided by Ayurvedic principles will bring you closer to this goal. Both yoga and Ayurveda serve to balance body, mind and soul and practising both in combination will have double the effect. Thus, yoga and Vedic wisdom draw our focus to the mind and promote inner peace, serenity, self-confidence and harmony. Yoga includes beneficial breathing exercises, asanas and relaxing meditation as opposed to diet, herbal medicine or massages. Jessica Mallaschitz, CEO of Wahrhaft Yoga in the heart of Graz, quickly recognised the incredible benefits of practising yoga and Ayurveda in tandem. Here, yoga is practised in its traditional form where the focus is on: Ashtanga Vinyasa Yoga Pranayama Ayurveda Ashtanga Vinyasa Yoga offers the practitioner the opportunity to take their individual needs into account and proceed at their own pace. Pranayama, or breathing exercises, is an essential part of yoga practised here. Correct breathing, coordinated asanas and philosophy play an important role. The principles of Ayurveda meld harmoniously into the practice. Wahrhaft Yoga offers online and live courses where you get to know yoga from a new, authentic perspective and also meet like-minded people. You can choose between Mysore style (one-on-one), gentle Ashtanga yoga or yoga in an LED class. You also have the chance to take part in guided meditations as well as special workshops and retreats. At Wahrhaft Yoga everyone finds harmony and balance.

2022-07-04T00:00:00+02:00 2022-07-04T00:00:00+02:00 https://www.ayurveda101.com/info/magazine/ayurvedic-oral-hygiene Ayurveda 101 global@ayurveda101.com https://www.ayurveda101.com/ Healthy teeth and gums are essential for a bright smile and fresh breath. Oral hygiene is a sign of vitality, beauty and a mirror to the soul. This is precisely why oral hygiene is of particular importance in Ayurveda. Here are some tips that can help you with your daily dental care routine. Experts recommend brushing teeth in the morning and evening. Rinsing the mouth out with water after eating is important, especially after consuming acidic food or drinks such as fruit or fruit juice. In this case, it is best to wait 15-30 minutes before brushing the teeth. Using an herbal toothpaste that cares for the teeth as well as gums is recommended. The next step after brushing is cleaning the tongue to get rid of "ama", the coating that is deposited on the tongue overnight. These deposits can also lead to bad breath. A tongue cleaner made of stainless steel is particularly suitable for this purpose and can do the job in just a few seconds every morning. To clean, hold the ends of the tongue cleaner with both hands and hold it horizontally. Then place the bow flat on the base of the tongue and gently pull the cleaner over the tongue from back to front. Repeat this process a few times. Rinse your mouth with water and rinse the tongue cleaner under running water. This is followed by oil pulling, also known as Gandusha. Pure, cold-pressed sesame oil or coconut oil are ideal for this. The sesame oil should be “ripened”, i.e. it should have been heated to 108°C at least once. Place 1-2 tablespoons of warm oil in your mouth. Swish the oil around in the mouth and draw between your teeth. Once the oil turns white and frothy, discard in a paper towel or other container. CAUTION: Do not pour the oil down the drain! Finally, rinse your mouth with an Ayurvedic mouthwash to freshen your breath and finish your morning dental care routine. Summary: Brush your teeth with toothpaste or tooth powder. Remove the coating on your tongue with a tongue cleaner. Follow with oil-pulling - rinse your mouth with 1 tablespoon of sesame oil for a few minutes. Finally, rinse your mouth with an Ayurvedic mouthwash for fresh breath - this can also be repeated during the day as needed.

2022-06-26T00:00:00+02:00 2022-06-26T00:00:00+02:00 https://www.ayurveda101.com/info/magazine/5-ayurvedic-tips-for-summer Ayurveda 101 global@ayurveda101.com https://www.ayurveda101.com/ Summer is here, and with it, a smile on our faces along with balmy evenings in the outdoors, long sunny days swimming in a lake and perhaps a holiday by the beach. Along with all the joys of summer, the increased temperatures can also cause heat-induced fatigue and lethargy. Here are 5 tips to help you enjoy the Pitta period: 1. Cooling breathing exercise: Sitali Pranayama On hot days strenuous activities such as jogging are not recommended. Instead, try some yoga poses that are suitable for summer such as Sitali Pranayama. This breathing exercise cools your whole body and also promotes inner peace and relaxation. Here's how you do it: Sit up straight - cross-legged or in a chair - open your mouth slightly, stick out your tongue and curl it lengthwise into a tube. If you can't do this, place your tongue behind your teeth on the roof of your mouth. Now breathe in through your mouth and visualise guiding the cooling breath into your abdomen. Then breathe out slowly through your nose. Repeat several times. 2. Coconut oil for your morning ritual To really enjoy hot summer days, start your morning ritual very early and take advantage of the still-cool morning air. Brush your teeth with bitter toothpaste as soon as you get up. Next, clean your tongue with a tongue scraper and rinse your mouth with cooling coconut oil. Finally, drink a glass of water. Now your day can get going! 3. Wear loose clothing Wearing loose clothing in summer helps the body stay cool. Clothes made of cotton and silk are particularly suitable. Avoid colours such as red, orange and intense yellow as they stimulate Pitta. 4. Drink plenty of fluids Your body needs plenty of extra fluids in the summer to compensate for the loss of water through sweating due to increased temperatures. However, as tempting as they may seem, avoid iced drinks. Jeera water (cumin water) at room temperature is a great option. Add 1 tablespoon of cumin to 750 ml water and bring to the boil. Reduce heat and simmer for 5 minutes. Strain and let it cool. Drink throughout the day as desired. Puree quarter of a watermelon along with a sprig of fresh mint leaves and enjoy as a drink. Watermelons are mostly water and are particularly delicious and beneficial in summer. 5. Reduce Pitta Summer is all about the Pitta dosha. Bitter and green vegetables such as artichokes are suitable for keeping Pitta in balance. Fresh herbs and seasonal fruit are also great in summer. Avoid acidic foods such as tomatoes and spicy foods as well as salt. The team at Ayurveda101 wishes you a wonderful summer!

2022-06-06T00:00:00+02:00 2022-06-06T00:00:00+02:00 https://www.ayurveda101.com/info/magazine/ayurvedic-tips-for-beautiful-skin Ayurveda 101 global@ayurveda101.com https://www.ayurveda101.com/ Our complexion says more than 1000 words. It quickly provides information about how we live, whether we live in balance with our environment or suffer from constant stress. In line with Ayurvedic principles, skincare can also be adapted to the different constitution types. Ayurvedic Skin Types Vata: The Vata skin type is primarily characterised by fine pores and a rosy-brownish complexion. In a healthy state, the Vata skin is supple and velvety. Otherwise it is brittle, cracked and dry. Pitta: Freckles and moles are a hallmark of Pitta skin type. If the Pitta is increased, this skin type tends to impurities, allergies and irritations. In contrast, healthy Pitta skin is soft, warm and adequately moisturised. Kapha: Oily, sebum, lymphatic - Kapha skin has large pores, which means this skin type struggles with impurities. Well padded and robust, however, it is in a healthy state. 1. Massages Massages are an important pillar of Ayurveda. Gentle massages with walnut, avocado or sesame oil are suitable for Vata skin types. Pitta skin types, on the other hand, would be better off with cooling coconut oil or almond oil. Kapha types benefit from canola, safflower and grapeseed oils. 2. Sleep Getting enough sleep is important for healthy and beautiful skin. Our skin regenerates itself during sleep. For this reason, it is recommended to go to bed before 10 p.m. 3. Masks and Compresses Similar to massages, masks and compresses are an integral part of Ayurveda. Warm compresses should be used for Vata, while cooling products such as parsley or rose water should be used for Pitta. Steam baths or herbs like ginger, turmeric or neem are suitable for Kapha. 4. Nutrition True beauty comes from within! This is precisely why the right diet is essential for a beautiful complexion. 5. Regular Cleansing Before going to bed, you should cleanse your skin thoroughly. This is the only way to remove make-up, excess sebum, dust and other impurities. 6. Bathing and Showering A long, deep soak can bring our senses back to life. However, make sure your bath additives do not dry your skin. Moisturising substances such as oils or whey powder can help here. In addition, bath additives and shower gels should be free of alcohol. Now nothing stands in the way of a beautiful, glowing complexion!

2022-05-27T00:00:00+02:00 2022-05-27T00:00:00+02:00 https://www.ayurveda101.com/info/magazine/a-vegan-diet-nutritious-delicious Ayurveda 101 global@ayurveda101.com https://www.ayurveda101.com/ A vegan diet and plant-based protein sources Contrary to popular belief, even those who eat a purely plant-based diet can get a good supply of proteins. For example, 100 g peas contain around 23 g of protein and 100 g lentils around 24 g. Tofu, nuts and vegetables are also good protein sources. Read on to see the advantages of a plant-based diet, what to watch out for and, if you're new to it, how to start. A plant-based diet with vegetables, cereals, legumes and nuts provides enough protein to cover our daily needs. Furthermore, plants are rich in fibre, vitamins and minerals and are considered to be very nutritious. Plant-based protein sources such as nuts contain a lot of healthy fats and are low in cholesterol. Thus they are often lower in calories and still provide high-quality fat. However, plant-based proteins are not complete because they do not contain all the essential amino acids. Proteins consist of amino acids that the human body cannot produce itself. It is therefore important to get our protein intake from different sources. For example, over the course of the day, eat a variety of foods such as chickpeas, peas, oats, spelt and millet. Ready to go vegan? How to start: Fruits, vegetables, legumes, seeds and nuts form the basis of a plant-based diet. Whole grain products are also very common. You can replace the following animal products with vegan alternatives: Butter: margarine, coconut oil Milk: plant milk Meat: tofu, tempeh, seitan Yoghurt: plant-based yoghurt Cream: soy cream, full-fat unsweetened coconut milk, coconut cream Other basic ingredients of vegan cuisine: Fruits Vegetables Grains and grain products: rice, barley, millet, oatmeal, quinoa, bulgur, etc. Legumes: lentils, peas, beans, chickpeas, etc. Starchy foods: Potatoes, corn, sweet potatoes, etc. Nuts & seeds: cashews, walnuts, pumpkin seeds, almonds, sesame, etc. Whole grain products: bread, pasta, etc. High-quality oils: coconut oil, avocado oil, flaxseed oil, olive oil, walnut oil, etc.

2022-05-09T00:00:00+02:00 2022-05-09T00:00:00+02:00 https://www.ayurveda101.com/info/magazine/faq-hydrolates Ayurveda 101 global@ayurveda101.com https://www.ayurveda101.com/ What is the difference between essential oils and hydrolates? Hydrolates are the by-product of the process of steam distillation where essential oils are extracted. Essential oils are the fat-soluble part of the plant, while hydrolates consist of the water-soluble part. Many valuable substances of the plant are retained in hydrolates. Why are hydrolates so popular? For a long time, hydrolates were regarded as a waste product. Until it was discovered that they have a similar effect to essential oils and since then, they have becomes increasingly popular. In contrast to essential oils, however, they are a lot milder and therefore perfect for people with sensitive skin, babies and pregnant women. Hydrolates are also suitable for spa treatments. What can hydrolates be used for? Hydrolates are often used in the form of sprays for face and body care. They are also popular as deodorant or perfume. They are often used as air fresheners in rooms. Like essential oils, they can be used in fragrance lamps. They are often used to flavour dishes. The right ratio of hydrolate and water is important. They are also used in compresses. Floral water has a refreshingly cooling effect and leaves a pleasant feeling on sunburns, sports injuries or even small wounds. Why is my hydrolate milky? Hydrolates can be clear, transparent or milky depending on the method of production. If the consistency is cloudy/milky, it implies that more active ingredients from the original plant have been retained in the hydrolate. Therefore if a hydrolate is milky or cloudy, it is a sign of a high-quality product. How can you judge the quality of a hydrolate? The designation "floral water" or "aquraom" usually indicates a true hydrolate, while "aroma water" or "scented water" implies a synthetically manufactured product. The botanical name of the distilled plant also provides information about the ingredients used. The information on the label usually indicates which parts of the plant were used, such as the flowers, stems, bark etc. Correct storage is important. Store at a constant cool temperature Buy in dark containers only It is best to put a spray attachment on the bottle to minimise exposing the contents to oxygen Use up quickly - within about 6 weeks

2022-04-22T00:00:00+02:00 2022-04-22T00:00:00+02:00 https://www.ayurveda101.com/info/magazine/differences-and-similarities-between-tcm-and-ayurveda Ayurveda 101 global@ayurveda101.com https://www.ayurveda101.com/ Traditional Chinese Medicine (TCM for short) originates in China, while Ayurveda originates in India. Both practices are thousands of years old and consider mind and body as one inseparable unit. The holistic concept is thus common to both traditions. What is TCM? TCM is based on the triad of yin, yang and qi. Yin and yang are often interpreted as opposites in nature, for example as the feminine vs. the masculine. Every function in the body and every disease has a yin and yang. This concept follows five principles: Everything has two sides. Every yin and yang can be broken down into a yin and a yang. Yin and yang cannot be divided, they are mutually dependent. Yin and yang also control each other. Yin and yang transform into one another, they merge into one another. The dynamic relationship between yin and yang is vital to health. The Qi stands for the life energy that flows in channels through the entire body. If the Qi cannot flow unhindered through the 12 main and numerous secondary meridians, this is referred to as a blockage. Massages, acupuncture and nutrition play a major role. Similarities with Ayurveda The three Doshas (or constitution types) Vata, Pitta and Kapha only exist in Ayurvedic teachings. They are made up of the five elements water, earth, air, fire and space and determine our constitutional type depending on the dominating elements. These energies are not differentiated in TCM Both doctrines have common ideas when it comes to nutrition. In TCM, nutrition is based on the 5-element theory, the doshas are of paramount importance in Ayurveda. However, both teachings have the following points in common: Eat local and seasonal foods. Eat warm instead of cold meals. A combination of all flavours is recommended. The power comes from the centre Both schools of thought advise avoiding extremes. Diet, lifestyle and spirit should all follow the noble middle path. This centre is formed in the body by the stomach, spleen and food. In Ayurveda, the digestive fire of the gastrointestinal tract is referred to as Agni. Conclusion TCM and Ayurveda are based on regional and timeless traditions. They follow the laws of nature. Although they are thousands of years old, they have never lost their topicality. We can learn a lot from both systems and, in certain respects, combine them and enjoy the benefits of both worlds.