Ayurvedic Techniques for Balancing Mind and Body During Stressful Times

Ayurveda, which originated in India over 5,000 years ago, is a holistic system of medicine that focuses on achieving balance and harmony in the body, mind, and spirit. The principles of Ayurveda emphasize the interconnectedness of all aspects of our being and offer a comprehensive approach to managing stress.

One of the key aspects of Ayurveda is understanding each person's unique mind-body constitution, known as doshas, which consist of Vata, Pitta, and Kapha. According to Ayurvedic philosophy, these three energies circulate in the body and govern specific physiological and psychological activities.

As mentioned in my previous blog, “The Role of Doshas in Ayurveda and Responses to Stress,” Ayurveda is composed of three mind-body energies, Vata, Pitta, and Kapha. Ayurveda teaches that every person has a unique combination of all three doshas. We typically have one to two that are predominant. Each dosha represents essential energies that contribute to movement, transformation, and lubrication, all of which are crucial for our well-being and contribute to how we respond to stress.

Another layer of Ayurvedic philosophy when working to balance mind, body, and spirit is the concept of Agni. Agni, which translates to "fire," is a central idea within Ayurvedic philosophy that represents our digestive power and metabolic energy. It's not just about digestion; Agni governs our overall health, vitality, and even our mental sharpness.

You might already be aware of the gut-brain connection, a complex and bidirectional communication system between the nervous system and the digestive system. This is the scientific way to explain Ayurvedic philosophy.

In my clinical Ayurvedic practice, I have often observed how digestive issues can reflect mental states. For instance, individuals experiencing gas, constipation, or bloating, which align with a Vata-type digestive system (referred to as Koshta), may also exhibit qualities of increased air and space in their minds, leading to erratic moods and anxiety.

On the other hand, those with a Pitta-type digestive system often experience hyperacidity and loose stools. This condition tends to elevate heat in the mind, resulting in irritability, frustration, and anger.

Individuals with a Kapha-type digestive system may have slow-moving, overly lubricated, or sticky stools, which can create feelings of being stuck or lethargic.

What to do?

I recommend tuning into erratic diet and lifestyle habits to bring some grounding qualities to the excess air and space in the Vata mind-body types. Are you eating while driving? Are you eating at irregular times of the day and snacking too frequently? Are you experiencing a major transition?

We also want to look at diet. Foods with the qualities of air and space can exacerbate those qualities in digestion and in the mind, such as dry, hard cereal, crackers, and other processed foods. Instead, incorporate nourishing, well-cooked foods. Also, try eating at the same time each day, leaving at least 2 hours between meals.

Incorporate digestive spices such as cinnamon, ginger, cardamom, cumin, coriander, and fennel into your meals. You don’t have to use all of these spices at once or even in every dish—enjoyment of your food is key. Additionally, you don't need to limit yourself to Indian cuisine; these spices can enhance various types of dishes.

Including some form of oil in your meals (and in your diet overall) is also essential, as it can help provide the lubrication needed to balance excess air and space. Good options for oils include ghee, olive oil, and sesame oil.

For Pitta mind-body types, it is advisable to remove lifestyle habits that are too heating or overly challenging. This includes avoiding activities such as hot yoga, perfectionistic tendencies while completing tasks, neglecting to address your needs or frustrations, and going long periods without eating or fasting.

Pitta mind-body types should steer clear of foods that are excessively salty, sour, or pungent. This encompasses items like vinegar, lemon, ketchup, chili peppers, alcohol (which is particularly detrimental for this type), caffeine, and mustard. Due to their strong Agni (digestive fire) and hunger, it is important for Pitta types to consume foods that provide sustenance, such as oats and lean proteins or legumes. Ghee is beneficial for all doshas, but it is especially helpful for Pitta types due to its anti-inflammatory properties and its ability to lubricate the gut lining.

Pitta types may experience heightened emotions when they feel ungrounded or overheated. Incorporating a daily self-massage (Abhyanga) with cooling oils, such as coconut or olive oil, can help restore balance. Additionally, journaling and exploring emotions held in the body through somatic therapy can be very beneficial for these individuals, as well as for all types.

Finally, Kapha mind-body types, who typically experience the fewest ailments and tend to live longer due to their natural lubrication, should focus on reducing excess moisture and avoiding a sedentary lifestyle. I recommend engaging in brisk walking or jogging, if possible, during the hours of 6 to 10 a.m. This period is known as Kapha time in Ayurveda, when everything is awakening and moving slowly. It's essential to activate our systems by getting up by 6 a.m.

Since earth and water elements are characterized as heavy and sour, individuals with a Kapha constitution should avoid foods that are sweet, heavy, sour, or excessively salty. Some of these foods include fresh cheese (I know, I’m sorry), yogurt, heavy/fatty meats, highly sweet fruits (bananas), breads, pastas, and oily and processed dishes. Many Kapha types find that following a Keto or carnivore diet helps them lose weight quickly by removing carbohydrates, which have those sweet and heavy qualities. However, Ayurveda generally does not recommend restrictive diets, as they can lead to imbalances in other doshas over time, which can create new health challenges (such as heart disease). Instead, we suggest incorporating dry grains, such as barley, to help balance the body's lubrication. Heating and purifying spices such as cumin, pippali, honey, and fresh ginger can be very helpful in clearing excess lubrication and clearing the body’s channels.

Find out your doshic combination at the link below: https://www.banyanbotanicals.com/pages/dosha-quiz

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