Part 2: Ayurvedic Self Care for Cold and Flu Season

Perhaps you’ve started to integrate some Ayurvedic self-care practices into your daily routine from Part 1 and you’re ready to add some more. Today I will share some more practices that you can build into your  evening routine for sleep hygiene and better health.

Do you find that you have a long hectic day at work and by the time you get the kids to bed all you want to do is enjoy a glass of wine and turn on Netflix? I hear ya. Even though alcohol and numbing our minds to the screen gives us immediate gratification, the effects it has on our sleep quality might not be worth it long term. Our bodies are designed to process toxins and restore our system over the course of the night so we can wake feeling rested and energized. Unfortunately for many of us, we have a hard time falling asleep and staying asleep, and wake up feeling tired and foggy. Luckily there are a few things that we can start to incorporate into our evening routine.

Ayurvedic science says that our mid-day lunch should be the largest meal of the day followed by a light walk to aid digestion. Many cultures today already do this. In the evenings, a light supper is recommended and an evening walk will help to ensure that our food is fully digested before we go to bed. This is important because we don’t want our body to have to use up all its energy to digest our food while we sleep. This takes away from the restorative functions we need for good health. So maybe start with a light, healthy dinner and a short walk. A pre-bed routine will help with ease-ful sleep. It is recommended to turn off screens at least one hour before bed to help the nervous system prepare for sleep.

If you have a hard time falling asleep and staying asleep, consider these ideas to help you sleep more restoratively, deeply and easily.

  1. Set a consistent bedtime. If you have an irregular morning schedule, go to bed 8 hours before you have to get up. Some people need more or less sleep time. Keep track of how many hours you sleep and if it feels it’s not enough, or too much adjust accordingly.
  2. Have a bed time routine. This may include other items from this list. It might include reading a book, gentle yoga, chatting with family member, washing your face, brushing your teeth or a self oil massage before you go to bed.
  3. Bedroom is only for sleep and sex (that means no TV or work). That way your body/brain can fall asleep easier.
  4. Minimize screen time before bed. Whether it is your tv, phone or other device, it provides more stimuli and can set your nervous system on high alert. It will take a longer time for your nervous system to begin to settle into the rest/digest system.
  5. Keep your bedroom dark for sleep (invest in an eye-mask and earplugs if you need to)
  6. Avoid alcohol and heavy food. As I mentioned earlier, your body has to put a lot of effort into digestion, which it shouldn’t have to do while you sleep.
  7. Enjoy a cup of warm spiced milk (nut milk is okay too!). This can aid in digestion and set the nervous system at ease.
  8. Indulge in a self foot massage with warm oil. This can help to ground and settle out any erratic energies.

A few yoga postures that I help me prepare for sleep include child’s pose, cat/cow, and legs up the wall. If I’m having a particularly hard time falling asleep I’ll listen to a Yoga Nidra recording.  Usually the hardest one to implement is the one we need to do the most. Let me know what works for you and if I can support you in any way.

In Part 3 I will share a Digestive Reset Program that I will be participating in this Fall so stay tuned!

Happy Exploring!

Source: Mona Warner, Ayurvedic counsellor, Janati Yoga

 

Part 1: Ayurvedic Self-Care for Cold and Flu Season

This blog is the first of a 3 part series on Ayurvedic self-care practices you can build into your routine for better health. In part 1 you will find morning self-care practices you can start building in your daily routine. Part 2 will discuss evening routines for a better sleep. Part 3 will have details for digestive reset program that I am participating in this Fall and I will invite you to join me.

This year it felt like Mother Nature flipped a switch and the weather changed from the hot humid summer to a cool brisk Fall. When the seasons change we are at risk for lowered immune function. I see people all around me getting colds already.

As a student and later as I began my first career as a classroom teacher I would get sinus infections like clockwork as the seasons changed. It wasn’t until I began a regular yoga practice that my nervous system started to become better regulated and my immune system became stronger and the infections stopped.

That is not to say I haven’t periodically come down with the flu or felt under the weather. As I delve deeper into my yoga therapy studies for the C-IAYT certification, I have started some new routines based on Ayurvedic science. Ayurveda is the sister science to yoga that developed thousands years ago. It is based on the belief that health and wellness depends on the balance between mind, body and spirit. Its main goal is to promote good health, not fight disease. This is a proactive approach that we can assimilate into our routines which becomes an ongoing self-care practice or lifestyle, rather than an antidote you receive in order to fix a problem. As a part of my daily routine I have started to implement some new practices. As I begin to find ease in my routine I will continue to add more and more.

Why is a daily routine so important? Without going too deeply into it, our doshas, or qualities that are inherently in us, influence our body-minds and environments in a particular way throughout the day. When we can align with the natural rhythms of the day and the natural rhythms of our body, we promote optimal health. Starting with our morning routine is a great way to begin because it sets the stage for how our day unfolds.

Our bodies naturally work to clear out excess toxins while we sleep. This is why having a full nights sleep is so important. These toxins find their way into our colon and skin which is why personal hygiene needs to be taken care in the morning. First thing when you wake up drink warm water with a squeeze of lemon, followed by elimination. My friend Shelly Prosko, a physio/yoga therapist designed a toilet mediation which I will share in a separate post.

Here are a few things you can build into your morning routine (choose 1 or 2 things then add more later). The key is to be able to create more ease and not feel overwhelmed by a to do list of things.

  1. For your Mouth:
    • Gargle: use sea salt and warm water for a sore throat or to clear the throat of potential infections. To reduce soreness or dryness use sesame oil. To reduce inflammation of the oral tissue use milk.
    • Scrape your tongue with tongue scraper or spoon: it removes accumulations from the tongue and stimulates the fire quality (that we need for energy and digestion). Rinse the mouth after to clear any residue.
    • Brush teeth: astringent, bitter or pungent tooth powder or paste are used to keep the gum tissue firm.
    • Oil pulling: the state of the mouth is thought to reflect the state of the entire gastrointestinal tract. Lubrication is of the utmost importance for a well-functioning digestive system, especially for elimination. Take tablespoon of oil (sesame for fall/winter, coconut for summer) and swish it in the mouth for 2 to 10 minutes. When I started 30 seconds was the most I could handle. It helps to strengthen gums, teeth and tongue. Reduces dryness of the lips and tongue and helps to promote elimination.
  2. For your Eyes:
    • To freshen the eyes, rinse with cool clean water or organic rose water (hydrosol).
  3. For your Nose:
    • Neti: this is my favourite part of my morning routine. This is a technique used to clean the nasal passages using sea salt, water and a neti pot. It is great to clear excess mucus from the nasal passages and sinuses. It reduces the build-up of allergens, dust and other debris in the nasal passages and promotes clear and easy nasal breathing.
    • Nasal Oleation: oiling the nasal passages helps keep them lubricated and nourished and prevents dryness. It is especially important with environmental sensitivities like animal dander and pollen. Use 2-4 drops of plain oil like sesame or coconut in your palm. Rub your pinky finger in the oil and gently swirl in your nostrils.
  4. For your Skin:
    • Dry brush: using a raw silk glove or a brush specifically designed for the body, gently brush the skin to remove any dry skin and promote lymphatic circulation. Depending on your need, it may be done daily, weekly or monthly. Brush gently over your face and genitals. Long strokes over the long bones, and circle strokes over the joints.
    • Self oil massage: a technique used to nourish and protect the skin, harmonizes the flow of energy and promotes circulation and soothes the nervous system. Depending on your need, oil massage may be done daily, weekly or monthly. Use sesame, sweet almond or jojoba for Fall/Winter. Use similar strokes to the dry brushing. Sit and breathe for a few minutes while the oil is absorbed by the skin. The skin is a very important organ of digestion therefore using organic cold pressed oil is recommended. From an Ayurvedic view, you would only put on your skin what you would put in your mouth.
    • Shower or Bath: after self oiling, a bath or shower is taken to remove excess oil before getting dressed. They are also invigorating, refreshing and release negative energy. Soap can be used for the arm pits and groin area. The remainder of the body is simply rinsed – unless there is dirt of course. Too much soap removes the natural oils that maintain the health and strength of the skin.
    • Sweat: the skin benefits from sweating daily. A little perspiration beneath the arms and at the low back – about 50% of one’s capacity. This can be done by going for a brisk walk or visiting a sauna. The intention is to liquefy any toxins and allow it to release through the open pores.
  5. For your Ears:
    • To keep the auditory passages from drying, we put a few drops of oil (sesame or coconut) into the ears by either putting oil on the pinky fingers and rotating them around the aperture or using a dropper to put 2-3 drops of oil into the ear canals. You can also oil the outer architecture of the ears if you like.

I invite you to pick one or two things to incorporate into your daily routine this week and let me know how it goes. Stay tuned for my next post on evening routines and bed time hygiene.

Happy exploring!

Source: Mona Warner, Ayurvedic counsellor, Janati Yoga