Udana vata

 Udana vata is the second sub-dosha of vata. It is the ascending vata, whose main seat is in the neck region. It controls speech and the swallowing process. Through the thyroid gland, it also controls the metabolism and energy level in the body and through the parathyroid glands, it controls the mineral balance. If you haven't been allowed/couldn't/dared to say what you think and feel or if no one has listened to or cared, it often settles like a lump in the throat blocking udana vata. Imbalances in udana vata can cause speech problems, throat infections and hyper- or hypothyroidism, among other things. In balance, udana vata instead gives a clear and beautiful speech, a good energy level and the ability to balance minerals. Here are some tips to strengthen udana vata.

• Avoid cold and carbonated drinks.

• Always eat calmly and chew your food very thoroughly.

• Keep your neck warm - wear a warm woollen scarf in winter.

• Do calm and pleasant yoga. In particular, sarvang asana (shoulder stand), halasana (plough), bhujang asana (cobra) and simhasana (lion) are great poses for udana vata.

• Calm breathing techniques such as sukh pranayama and ujjayi breathing are also very beneficial.

• Try to almost always breathe only through the nose; it activates the parasympathetic nervous system, which makes us calmer. Breathing through the mouth activates the sympathetic nervous system, which makes us more stressed. Feel free to try taping your mouth at night; it can lead to a more restful sleep.

• Sing or read poems for others or just for yourself. Enjoy your voice; it's amazing that we can create so many different sounds.

• Try to be clear and communicate what and how you feel, especially to your loved ones. It's not easy; I know that too well, but do your best.

• Listen to your fellow human beings and really try to understand them - then you also help their udana vata.

Prana vata

 Prana vata is the first sub-dosha of vata. Vata is usually called "the leading dosha". Since it is the only mobile dosha, it is somehow involved in all movement and change in the body. Thus, it can lead the other doshas both in and out of balance, depending on how you live. Prana vata has the same function, so it is the leading sub-dosha. Prana means life force, and it is prana vata that spreads life in our bodies. Thus, it is also related to breathing. It has its seat in the head and controls the central nervous system. When the thoughts just spin in the head in an uncoordinated stream - then prana and vata are out of balance. But imbalances in prana vata can also cause sleep difficulties, headaches, worry, anxiety, neurological diseases, asthma and other diseases of the respiratory system etc. And in its role as the leading sub-dosha, prana vata is always somehow involved in all pain conditions and in the onset of all health problems – and in their healing. In balance, prana vata gives us enthusiasm, clear thinking, creativity, well-functioning minds and a generally healthy body. To keep prana in balance, it can be good to think about the following points:

• Meditate, especially TM, is good.

• Do calm, soothing yoga such as Maharishi Yoga Asanas with closed eyes and full attention to the body. Rest in the postures and enjoy them.

• Avoid stress. Be happy with what you have time for instead of worrying about what you don't have time for or rushing through the activities.

• Do oil massage, abhyanga, calm and focused.

• Avoid splitting the mind. Don't multitask; all research shows it's ineffective, so do one thing at a time.

• Go to bed early in the evenings.

• Avoid all screens in the evening. Also, try to reduce screen time in general, especially noisy and intense things.

• Hug those you care about. Loving body contact is prana vata's best friend.

Vata

 Autumn is here again. The wind howls, and the cold creeps in between marrow and bones. Then, we have typically entered a time dominated by vata. Today's society and lifestyle are a challenge for vata, and in my practice, it is actually rare that I meet someone who has vata entirely in balance. An imbalance in vata can cause anxiety, stiffness, dry skin, stomach problems, etc., but if it goes too far, it can also be a breeding ground for exhaustion syndrome and severe neurological diseases. Vata is cold, mobile, rough and dry. Therefore, the keywords for vata balance are rest, warmth and regularity. Here are some tips:

• Stay warm. Dress properly when you go out. Be especially careful to protect the ears, neck and lower abdomen (never sit on cold surfaces). Wind and drafts, in particular, are harmful to vata.

• Go to bed early. No later than 10 p.m. and preferably at 9 p.m. Also, unwind an hour or two before bed. Take it easy, do something calm, don't rush anything and avoid electronic screens.

• Keep regular times for your activities in general. Eat, sleep, exercise, etc., at about the same time every day, even on weekends. Eat breakfast, lunch (the heaviest meal), dinner and possibly a snack; don't skip any meals.

• Exercise is good, but we should take it a little more easily this period. Investing in calm and strengthening strength training and waiting with long-term or high-intensity endurance training can be good. Yoga is also great.

• Eat warm, well-cooked, nutritious food. Eat until you are full, and include healthy oils (e.g. organic olive oil), nuts and seeds in your diet so it is not too light. Avoid cold and raw food.

• Drink warm water with meals and during the day. Never drink cold or carbonated drinks.

• Feel free to drink a cup of boiled warm milk with cardamom or ginger before bed.

• Meditate regularly.

• Try to avoid stress. I know it's not easy, but sometimes we don't have to do everything we think we have to - it's more important to feel good, and we often do that by doing less.

Good luck!

Bhrajaka pitta

 Bhrajaka pitta is the fifth sub-dosha of pitta. It has its seat in the skin and regulates the formation and maintenance of the skin and, thus, its lustre, colour and suppleness. It is often affected by the other doses. If there are imbalances and impurities in the body, the body often tries to get rid of them through the skin, which creates imbalances in Bhrajaka pitta and can manifest itself in the form of acne, eczema, rashes and skin diseases of various kinds. Many people try to keep their skin beautiful through creams of various kinds or, more extreme, through operations and poisons such as botox. But really, the skin's beauty also comes from within (like all beauty). There are actually quite simple things we need to do to keep Bhrajaka pitta in balance and get a nice complexion:

• Go to bed early. Before 22 and preferably before 21.30

• Exercise regularly.

• Do yoga

• Eat fresh, clean, organic foods, including fresh juicy fruits and vegetables.

• Drink plenty of clean water during the day, preferably warm or at least room temperature - never ice cold.

• Avoid meat and other hard-to-digest or stale food.

• Also avoid alcohol, tobacco and food with chemical additives.

• Feel free to do abhyanga, oil massage; it's fantastically good for the skin (and for health in general).

Good luck 😊

Alochaka pitta

 Alochaka pitta is the fourth sub-dosha of pitta. It has its seat in the eyes and controls our vision - both the external, ordinary vision and our inner insights. Today's lifestyle really challenges our eye health. For example, it has been estimated that more than 80 percent of children in China suffer from myopia. And it also increases the risk of glaucoma, cataracts, and retinal detachment in the longer term. Our eyes are not made to stare into a screen. They are made to alternately scan the surroundings and look at what we do with our hands and those we interact with. To keep your eyes healthy:

• Do not stare too long at a computer or mobile screen. There is a rule called 20-20-20. It means that at least every twenty minutes, you should look for at least twenty seconds at something that is at least twenty feet (roughly seven meters) away. Personally, I think it's on the low side. I think you should preferably not stare at the screen for more than a couple of minutes straight and then instead look at something that is far away. Design your workspace (if you can) so you can easily turn your head and look out the window, and do so often.

• Also, ensure you have access to daylight in your workplace so that the contrast between the bright screen and a dark room does not become too great.

• Stay often in beautiful surroundings and look at beautiful things – enjoy with your eyes – it is nourishing for alochaka pitta.

• If your eyes are tired, try placing a slice of cucumber or potato on them and let them rest or rinse them with rose water.

• Sit up when reading (in a book or on a screen), don't read lying down.

• Sufficient vitamin A is essential for vision. But vitamin A is also toxic in excessive amounts, so be careful not to overdose. Therefore, it is best to get the vitamin through your diet and not through pills. If you eat a versatile diet, you should get enough. Yellow, orange and green vegetables and fruits are often good sources of vitamin A.

• Everything in the body is connected, so it is also vital for eye health to have a generally healthy lifestyle with regular habits, exercise, enough sleep, good nutrition and not too much stress.

• For your inner insight, meditating and doing yoga is important to get in touch with your inner self and get to know yourself. Because within you is actually the knowledge of everything.

Sadhaka pitta

 Sadhaka pitta is the third sub-dosha of pitta. It has its main seat in the heart and has a lot to do with our emotions and our satisfaction with life. If you have gone through emotionally difficult experiences, it often shows up in imbalances in that sub-dosha. And life is not always that easy, so in my consultations, I often feel a vulnerable sadhaka pitta. If it goes too far out of balance, it can lead to cardiovascular diseases of various kinds as well as depression, memory loss, performance anxiety and chronic fatigue syndrome. To keep sadhaka pitta healthy and happy, consider the following:

• Try to avoid stress. It's not that easy in today's performance-oriented society. But you are not your performance. You don't get your value by being good at work or being a good mother, father, spouse, husband, daughter, son, etc. You have infinite value just by being human, and you don't have to do anything to deserve to be loved.

• Yoga and meditation, especially Transcendental Meditation, are great for sadhaka pitta in that you can clear away old mental debris and find the calm and peace that exists within all of us.

• Exercise is good, especially outdoors in beautiful surroundings.

• Eat food that you like and really enjoy it. Some foods that are particularly good for sadhaka pitta are pineapple, apples, pears, olive oil, almonds, squash, walnuts, cardamom and black pepper.

• Roses are also great for sadhaka pitta, and you can enjoy them through multiple senses. Of course, you can let the eyes enjoy their beauty and the nose their fragrance. But you can also eat them (but then they must be organic), for example, in the form of rose petal paste, or drink rose water or use the leaves as spices in teas and dishes. All that is good for sadhaka pitta and delicious.

• Avoid horror films and other unpleasant or negative media experiences.

• Spend time with people you like and give them your love – not out of duty but out of joy.

Good luck 🌹

Ranjaka pitta

 Ranjaka pitta is the second sub-dosha of pitta. It controls several of our internal organs, mainly the liver. It is also connected to the blood, especially the red blood cells and thus to the red bone marrow, where they are produced, and the spleen, where they are broken down, and the blood is purified. The liver is our largest internal organ and has many important tasks, for example, producing bile (which is needed in digestion); forming proteins and hormones; storing iron, vitamins and carbohydrates and filtering and detoxifying the blood. Imbalances in ranjaka pitta can lead to various liver and blood disorders as well as to irritability and anger. To keep ranjaka pitta in balance, the following points are essential:

• Avoid alcohol. The latest research has changed the view on alcohol. That large amounts of alcohol are harmful has been known for a long time. But in the past, there were theories that small amounts of alcohol were not a health problem but could even be beneficial to health. However, new research has shown that even a tiny amount of alcohol consumption is harmful, and the Nordic nutritional recommendations have therefore been changed to recommend that we do not use any alcohol at all. Of course, you should also avoid drugs and medicines that have not been recommended by a doctor.

• Eat organic food as much as possible to avoid pesticide residues (and contribute to a better environment).

• Avoid sweeteners and other artificial additives.

• Eat as little refined white sugar as possible, and do not drink soft drinks or energy drinks. Also, don't drink a lot of coffee or other caffeinated beverages.

• Avoid hard-fried and deep-fried food.

• Drink plenty of clean water - room temperature or warm - never ice cold.

• Use plenty of turmeric in cooking. Turmeric is very effective in cleansing the body, and it is better to use it in cooking than in the form of dietary supplements. Ginger and black pepper are also good.

• Eat sweet fruits such as melons, pears and grapes for snacks. Squash, cucumber, pumpkin and beetroot are good to use in cooking.

• Don't stress when eating. Eat in peace and quiet - enjoy the food.

• Good luck 😊

Pachaka pitta

 Pachaka pitta is the first of the pitta dosha sub-doshas. It has its seat in the stomach and small intestine. There, it controls the breakdown of food and the absorption of nutrients. It is, therefore, essential for our health. If it is in balance, it provides a well-functioning digestion where all the nutrients in the food are absorbed, and the residual products are eliminated. It gives us energy, well-being and general good health. If, on the other hand, it is out of balance, it can cause poor digestion, IBS, leaky gut, heartburn and stomach ulcers. Some of the most important things to keep pachaka pitta in balance are:

• Eat at regular times. The main meal in the middle of the day, lighter meals for breakfast and supper and possibly an even lighter snack. Don't skip meals!

• Eat according to your hunger. Don't overeat, but don't eat too little, either. Eat until you are reasonably full, not overfull, but not still hungry.

• Never be stressed when eating. Eat sitting down, in peace and quiet, chew properly and enjoy the food. Avoid reading, checking your mobile phone, watching TV, having lively conversations or doing anything else while eating.

• Please ensure the food is nicely laid out and visually appealing.

• Avoid overly acidic or strong products such as ketchup, mustard, chilli sauce and pungent spices.

• Instead, use plenty of mild spices such as coriander, anise, fennel, cardamom, turmeric, parsley, mint and basil.

• Avoid red meat and processed meat dishes.

• Use ghee and olive oil in food.

• As a snack, sweet fruits e.g. pears, melons or sweet grapes, are good.

• Exercise regularly but not within half an hour before and two to three hours after meals. However, it is good to go for a walk right after eating.

Good luck

Pitta season

 Now summer has really arrived. This means that we are in the pitta time of the year. Pitta is hot, sharp and full of energy. It makes us efficient and successful. But if it gets out of balance, it can make us irritable, angry and impatient and give us ulcers, eczema, inflammation and many other ailments. To keep yourself in balance this summer, you can therefore think about:

• Eat at regular times, with the main meal in the middle of the day. Don't skip meals.

• Drink plenty of water, room temperature or warm but not too hot and never ice cold.

• Eat juicy fruits such as pears and melons for snacks.

• Otherwise, prioritise green leafy vegetables, squash, pumpkin, cucumber, rice, quinoa, oats, shelled mung beans, olive oil and ghee. Avoid meat, especially red meat.

• Eat organic as much as possible.

• Feel free to drink boiled organic non-homogenised milk with cardamom with breakfast or before bed

• Use plenty of mild spices such as cardamom, coriander, anise, fennel, turmeric, mint, parsley and basil. Avoid strong condiments and ketchup, mustard and similar products.

• Go to bed early in the evenings.

• Exercise regularly at an appropriate level - preferably outdoors.

• Enjoy our beautiful world in summer garb – pitta is related to sight, so anything beautiful is good.

• Do not stress.

• Do yoga and meditate.

• Be lenient with the people you meet - don't expect them to be perfect

• Be kind to yourself. Enjoy life and summer - laugh and relax - try to appreciate the little things in life.

Pleasant summer!

Routines

 Good routines are among the most important things when it comes to creating health - both according to Ayurveda and modern science. Research shows that the body functions differently at different times of the day, which Ayurveda also emphasises. And although it may seem boring, you gain a lot by keeping the same times for food, sleep, etc., every day - even weekends. It is especially important for vata dosha, and it is the leading dosha. The most essential parts of an ideal routine are:

• Get up early, preferably before 6 and get out in the sun in the morning

• Meditate and do yoga morning and early evening

• Exercise in the morning (or if it doesn't work so early in the evening)

• Eat the main meal in the middle of the day and lighter meals in the morning and evening

• Be moderately active during the day. Do something meaningful that you enjoy but don't stress - and unwind in the evening without screens

• Go to bed early, preferably around 9.30pm

 Garlic is a plant about which there are divided opinions in Ayurveda. On the one hand, it has many health benefits. It clears out ama (impurities), reduces atherosclerosis, balances cholesterol, inhibits inflammation (e.g. arthritis) and is generally good for heart health, to name just a few things. On the other hand, it is also tamasic, i.e. not life-promoting and thus not good for spiritual development. And spiritual development is perhaps the most essential thing because it is about consciousness - who we are. At the same time, it is also not good for spiritual development if you have the physical problems that garlic can help with. So what do you do? I'm also a bit divided myself. I use garlic sometimes, but I try to do it sparingly. If nothing else, it's also delicious

Kapha

 Winter is almost over, and we have entered the part of the year dominated by kapha-dosha. That's when nature wakes up, and everything grows. It is also a time when we can grow, rightly or wrongly. It's the best time to build muscle, but it's also when we quickly put on excess fat and build up mucus if we don't live appropriately. To balance kapha, please keep the points below in mind, especially if you have a lot of kapha in your constitution.

• Exercise! Exercise is the most important thing to keep kapha in check. And now we have the chance to strengthen and build up the body. This is the time of year when we can exercise the hardest. Don't overdo it, but it's not wrong to make an effort as long as it feels comfortable. The best time to exercise is the later part of the morning kapha time, at 8-10 (9-11 when we switch to summer time). Alternatively, it is good earlier in the morning (but not before 6) or in the evening but not too close to bedtime. But some other time of day (not at night) is better than not at all.

• Don't sit still. Even if we exercise several times a week, sitting still for large parts of the day is not good. Jump up and move as often as possible. Take breaks from work and jump up and stretch or dance. And if you can vary standing or walking when you work, do it.

• Eat your main meal in the middle of the day and lighter meals in the morning and evening.

• Eat only enough to make you comfortably full, not overfull and don't eat until you're hungry again.

• Sit still when eating and focus on enjoying the food.

• If you are overweight or feel that you have a lot of impurities in your body, you can take one day a week when you only consume liquid food.

• Get up before 6 am and go to bed early, don't sleep during the day.

• Drink hot water before and between meals. Never drink chilled drinks.

• Eat hot food and use lots of spices. All spices except salt are good for kapha.

• Preferably eat vegetarian and at least avoid red meat. Prioritise vegetables and fruit.

• Make sure to get out in the sun now that it returns, preferably in the morning ☀️

• Be kind to yourself – play, laugh and enjoy life 😊

Total health

 In Ayurveda, health is seen as a wholeness that includes more than the body's function. In the Caraka Samhita, one of the most important of the ancient Ayurvedic texts, it is stated, among other things, that "good health is the very foundation of righteous actions, fulfilment of desires and final liberation". Health is described in four areas that are considered fundamental to life: dharma, artha, kama and moksha.

• Dharma is about living in accordance with one's life task. According to Ayurveda, everyone's life has a purpose. There is something that you can do better than any other person in the whole world. It's just a matter of finding it, which isn't always easy in today's messy world. But the closer you get, the better you feel.

• Artha is the material prosperity. This is important for health as many suffer from malnutrition, inadequate hygienic conditions etc. But there is a limit. If we already have decent finances, we usually don't get happier because we get richer. Then it's more about how you appreciate what you have. It is not certain that you enjoy a luxury meal at an exclusive restaurant more than a good cup of tea in your own kitchen. And that leads us over to the next area.

• Kama, which are the pleasures of life. Life is to be enjoyed; the purpose of life is to increase happiness. But it is important not to lose yourself in the pursuit of pleasure. Then it can instead become obsession, frustration and destructive desires. To avoid that, we need to develop our consciousness, which follows in the next area.

• Moksa is enlightenment – when one experiences the whole, that everything is one, everything is consciousness, and everything is divinely beautiful. Then you live in constant happiness and peace. It may take a while to develop it fully. But through yoga, meditation and life-enhancing living, we can continuously strengthen our consciousness and move in that direction. And in this way, we also support all the other areas.

Pancha karma

 I currently have the privilege of being in Kerala in India, for a Pancha karma cure at the Aatma clinic in Anandapuram. Pancha karma is a purification treatment in Ayurveda that very effectively cleans out impurities and strengthens the body. And this clinic is run by Ashtavaidyan Ravi Mooss, one of India's most skilled Ayurvedic doctors. He comes from a family that has been Ayurvedic doctors for many generations. So I'm fine 🙂