This culture tends to promote and increase the Ayurvedic dosha of Vata. Vata is known as being extremely inventive, intuitive and intelligent. So why is it that these days the aspects of Vata that are more common are lack of focus, poor memory and inability to concentrate. That is because our lives our so full it can be hard to keep the mobile aspect of vata in balance. This is where healthy and seasonally appropriate routines come in. By having routines in place we can leverage the power of vata and get access to its inventive and idealistic nature. The four routines below will assist you in this endeavor. Vata tends to bite off more than they can chew and get overwhelmed so don’t fall into that trap. Implement these one week at a time or wait until you have success with one routine until you shift your energy to initiating and maintaining another one.

I have some time off from school and I am spending it on a biodynamic farm in Southern Oregon. It is so peaceful and quiet here. In deep contrast to my life in Oakland.

I have noticed that I believe all the hard work and rushing will have the eventual goal of landing me permanently in the environment that I am experiencing this week on the farm. The quiet, the community, the peace. Yet, even with so much unscheduled time I still wake up in the morning with a sense of haste.

Being a health care provider since 2006 I have seen a lot of changes every year as a new pivotal study is published and everyone rushes to be a part of the newest fad diet. During all of this I have continued to prescribe diets based on peoples constitution (vitality, digestive strength, mindset, etc and imbalance. This structure is not a reproducible and cannot be called a diet because it is uniquely tailored to the individual. However I have found some interesting data to support this.

For thousands of years plants have been used as medicine. It has not been until recently that the scientific community has begun to study and isolate certain compounds in plants and utilize them as medicine. This strategy of isolation and reductionism has proven useful to develop new drugs that treat many diseases. Unfortunately in conjunction with these advances in treatment there has been an explosion of unwanted side effects normally mitigated by the synergistic nature of the whole plant. Ayurveda has long since seen the strength of using whole plants and combining them in artful way to create personalized cures. Just like any effective team or group when herbs are combined together they become more powerful than their individual parts.

As with all the Vedic sciences, the science of medicine relies on awareness, precision, and clarity. It is a path of developing the discrimination to determine what is self-healing and what is self-destructive. To this end, Ayurveda developed a system of understanding and categorizing the effects of specific foods. Although the taste of an apple may vary slightly depending on where and when it was picked, the energetics of food are mostly stable and consistent.

Let’s look at the categorization of animals as a metaphor for categorizing foods. Animals have characteristics that are common to all species within a genus. For example, in general rodents tend to have a sensitive nervous system that allows them to avoid being eaten by larger animals. They are fast moving, anxious, and quick to act. Naturally there is variation among rodents as squirrels are different from hamsters. There is even variation among squirrels; one squirrel might be assertive while another is shy. In general, however, the tendencies of an animal can be understood based on what general category of animals to which it belongs. Read More

All of us deserve to feel nourished and satisfied. Sometimes in the busy pace of our lives and the striving towards success the feeling of contentment and satisfaction feels far away. Abhyanga (ayurvedic self massage) while simple can be a remarkable help in this regard. How is this possible you may ask? The answer is twofold. Abhyanga puts us in touch with our body and helps us to integrate body and mind. By doing this it facilitates self confidence and breeds self awareness. As this daily ritual becomes a steady part of our lives we can anticipate some of the following benefits. 

• Improved strength and stamina (Gupta et al 2000)
• Toning of the muscles and the physiology (Gupta et al 2000)
• Improved sleep quality and calm nerves (Gupta et al 2000)
• Improved cellular nutrition (Fernandez et al 1987)
• Improved softness and smoothness of the skin (Pabst, 1999)
• Improved fluid delivery and lubrication of the joints (Pabst, 1999)
• Reduced bacterial colonization (Pabst, 1999)
• Decreased bloodstream infection rates (Wallace, 1998)
• Improved circulation and thermo-regulation (Iyengar, 1991)
• Improved mood and mental alertness (Sherman, et al 2010)
• Balanced blood pressure (Sook Ju et al, 2013)
  

Sesame oil used for warm oil massage has been shown to have anti carcinogenic, anti-melanomic and anti colon cancer effects (Salerna and Smith 1991 1992). That is why the base of most Ayurvedic oils is sesame. Oil massage has shown to have pervasive antioxidant effects and to reduce oxidative stress that accompanies arthritis (Kang et al 1998) (Sotnikova et al 2009) as well. Most of the research on warm oil massage has been done on infants, but the benefits still apply to the adult body.

These benefits are able to accrue within the physiology because the skin is the largest organ in the body and the trans-dermal absorption of the medicinal compounds in the oil are brought directly into the bloodstream where they create positive systemic changes.

There are a multitude of high quality herbalized oils on the market. My favorite companies are:

Banyan Botanicals – If you order from Banyan use promotional code NVSC13 for 15% off all products

MAPI – If you order from MAPI use promotional code noahvolz10 to receive 10% off

TriHealth- High quality traditionally made oils

Please integrate a warm oil self massage into your daily routine and experience the benefits of this time honored tradition.

1. Agarwal KN, Gupta A, Pushkarna R, Bhargava SK, Faridi MM, Prabhu MK. Effects of massage and use of oil on growth, blood flow and sleep pattern in infants. Indian J Med Res. 2000;112:212–17.[PubMed]
2. Darmstadt GL, Badrawi N, Law PA, et alTopical therapy with sunflower seed oil prevents nosocomial infections and mortality in premature babies in Egypt: a randomized, controlled clinical trial. Pediatr Infect Dis J (submitted). [PubMed]
3. Fernandez A, Patkar S, Chawla C, Taskar T, Prabhu SV. Oil application in preterm babies, a source of warmth and nutrition. Indian Pediatr. 1987;24:1111–17. [PubMed]
4. Iyengar SD, Bhakoo ON. Prevention of neonatal hypothermia in Himalayan villages. Role of the domiciliary caretaker. Trop Geogr Med. 1991;43:293–96. [PubMed]
5. Kang. M. H. Nait, M., Sakai, K, Uchida, K, and Osawa, T (2000) “Mode of action of sesame lignans in protecting low-density lipoprotein against oxidative damae in vitro.” Lie Sciences 66, 2. 161-171.
6. Kang, MH, Naito, M, Tsujihara, N, and Osawa T (1998) “Sesamolin inhibits lipid peroxidation in rat liver and kidney” Journal of Nutrition 128, 6, 1018-1022
7. Myeong-Sook Ju, 1 Sahng Lee, 2 Ikyul Bae, 3 Myung-Haeng Hur, 4 ,* Kayeon Seong, 4 and Myeong Soo Lee 5 Effects of Aroma Massage on Home Blood Pressure, Ambulatory Blood Pressure, and Sleep Quality in Middle-Aged Women with Hypertension Pabst RC, Starr KP, Qaiyumi S, Schwalbe RS, Gewolb IH. The effect of application of Aquaphor on skin condition, fluid requirements, and bacterial colonization in very low birth weight infants. J Perinatol.1999;19:278–83. [PubMed]
8. Sherman, Karen J. PhD, MPH,1,2 Evette J. Ludman, PhD,1,3 Andrea J. Cook, PhD,1,4 Rene J. Hawkes, BS,1 Peter P. Roy-Byrne, MD,3 Susan Bentley, DO,3 Marissa Z. Brooks, MPH, LMP,6 and Daniel C. Cherkin, PhD1,5 Effectiveness of Therapeutic Massage for Generalized Anxiety Disorder: A Randomized Controlled Trial Smith, DE and Salerno JW 1992) Selective growth inhibition of a human malignant melanoma cell line by sesame oil in vitro.” Prostaglandins Leukotrienes and Essential fatty acids 46, 146-150.
9. Sotnikova, R, Ponist, S, Navarova, J, Mihalova, D, et al (2009) “Effects of sesame oil in the model of adjuvant arthritis.” Neuroendocrinology Letters 30, Suppl. 1, 22-24.
10. Wallace M, Lindado S, Bedrick A, Moravec C, Nieto S. Decreasing bloodstream infection rates in very low birth weight infants with topical ointment therapy [abstract] Infect Control Hosp Epidemiol.1998;19:689.

Meat
To eat or not to eat, that is the question

Meat consumption can be seen in one form or another in early cultures around the globe. As times have changed the utility of meat consumption has also changed. Consistently traditional medical systems maintain that meat nourishes deficiency. In a culture where busyness is revered it is no wonder that so many people crave and find benefit is the most anabolic of all foods, meat. Many research studies validate meat consumption as an effective way to control blood sugar and insulin (Klonoff, 2009). There are equally as many studies that show meat as a possible cause of cancer and heart disease (Lanou, 2011). So what do we believe? Not all styles of eating meat are the same. There is a difference between eating fast food hamburgers with fries and eating wild game meats with vegetables. Also the quantity of meat being consumed is very important.

More about the quantity and quality of meat

Quantity

With most health care professionals recommending a cave man diet or a Paleolithic diet it has become very popular to have meat at every meal. In my clinical practice I have found many constitutional types who do not need to eat meat to be healthy. If they are maintaining a stable digestive fire they can create adequate anabolic activity without meat, but for many in our overstressed culture eating meat can feel like a magic bullet (at least in the beginning). Meat has a very strong effect on your body and mind, perhaps the strongest effect of any food category. This can be appropriate and beneficial if we are in need of heaviness, grounding, and nourishing. Being that meat is such a dense substance it also may not be fully digested by those with compromised digestion. It also has a slower transit time in the bodies of omnivores and it may accumulate in the body in excess (Boback, 2007). In short the primary goal of Ayurveda is to optimize digestion by choosing foods that are constitutionally appropriate and introducing everyone to principles of food preparation that can make food more digestible. If the quantity of meat is too high then the body will accumulate unwanted wastes that can be the breading ground for diseases like cancer, heart disease, and arthritis (McGarr, 2005)

Optimally a diet that is composed of no more than 19-35% animal protein is the most supportive of long term health. Animal protein may be eggs and dairy products for those who have made a conscious choice to be vegetarian. Many meat eaters consume more than that because of a false sense of need or because of the modern stressors that are not being dealt with effectively. On a subtle level meat can enrich our personal desires for possessions, power, sensuality, and emotional stimulus. Thus it is best taken in moderation.

Many of my clients tell me that they need protein to function so let’s look at how we get protein and what our needs are. The RDA of protein for men is 56 grams/day and for women it is 46 grams/day. In your average 4 oz hamburger there are approximately 21 grams of protein. As you can see it does not take a lot of meat to meet the RDA for protein. These protein requirements can be met by vegetarian protein as all the protein needs of humans can be found in complex carbohydrates. For example 4 oz of quinoa has about 14 grams of protein and 4 ounces of rice has 8 grams. Our culture is imbedded with a consciousness that promotes continuous growth and that growth is best sustained by protein. Most of us crave the feeling of being well nourished because our lives may not be providing the sense of satisfaction that we would like. Because of the high concentration of energy and nutrients in meat we get a short term sense of satisfaction and fullness. Unfortunately when meat is over consumed it becomes mucoid plaque in the body. If you do choose to eat animal protein do the following:

• Eat animal protein in the morning or a lunch but never at dinner.
• Monitor your tongue for a thick white coating which will indicate that you are not effectively digesting the dense protein.
• When cooking meat use low temperatures so as not to create oxy-cholesterol. More about this in another article. 

Quality

As meat is a concentrated form of nutrition it is also a concentrated form of toxicity. Heavy metals, solvents, hormones, antibiotics, pesticides, and many other pollutants are found in high concentration in animal tissue (Fraser, 2009). Thus eating a vegetarian diet may prevent cancer depending on the quality of meat that is chosen (Frazer 1999). Vegetables are not immune to these residues so even a vegetarian diet can increase the levels of these toxins. If you are going to eat meat it is best to choose organic, free-range sources. The quality of meat will allow you to receive its benefits and if eaten in moderation it can help keep your body in balance. Remember that eating meat is not necessary for health and if you don’t enjoy it for any reason there are many valid approaches to preventing disease through a vegetarian diet.

Ultimately the choice to eat meat comes from your experience. Some people crave protein and enjoy meat. Others have no interest in it. Following your our authentic experience is the best guide. In order to determine if meat is beneficial for you consider an Ayurvedic assessment to determine the amount of accumulated toxicity in your system so you can augment your diet for enhanced health.

Boback SM, Cox CL, Ott BD, Carmody R, Wrangham RW, Secor SM. 2007. Cooking and grinding reduces the cost of meat digestion. Comp Biochem Physiol A Mol Integr Physiol. 148(3):651-6

Clifton PM, Basitaans K, Keogh JB. 2009. High protein diets decrease total and abdominal fat and improve CVD risk profile in overweight and obese men and women with elevated triacylglycerol. Nutr Metab Cardiovasc Dis. 19(8):548-54

Fraser Aj, Webster TF, McClean MD. 2009. Diet contributes significantly to the body burden of PBDEs in the general U.S. population. Environ Health Perspect. 117(10):1520-5

Frazer, GE (1999) Associations between diet and cancer, ischemic heart disease, and all cause mortality in non-Hispanic whithe California Seventh-day Adventists. American Journal of Clincal Nutrition 70, Suppl., 5325-5385

Klonoff DC. 2009. The beneficial effects of a Paleolithic diet of type 2 diabetes and other risk factors for cardiovascular disease. J Diabetes Sci Technol. 3(6):1229-32

Lanou AJ, Svenson B, 2011. Reduced cancer risk in vegetarians: an analysis of recent reports. Cancer Manag Res. 3: 1-8

McGarr, S.E., Ridlon, J.M., and Hylemon, P.B., 2005. “Diet, anaerobic bacterial metabolis, and color cancer. A review.” International Journal of Infectious Diseases 3, 197-202.

Sleeping Soundly
By Noah Volz

In keeping up the body, sleep is regarded to produce as much happiness as food. Happiness and misery, growth and wasting, strength and weakness, virility and sterility, knowledge and ignorance, life and death all depend upon sleep. When indulged judiciously, sleep, endues the body with happiness and longevity, just as infallible intelligence is brought unto the Yogi by Sadhana (spirtitual practice).-Charaka

When we look at the daily activities that promote balance, Ayurveda identifies three pillars that must be well maintained in order to stay healthy. These are sleep, diet, and creativity. If we are sleeping well, eating constitutionally appropriate foods, and doing activities that give our life meaning than our physical, mental, and emotional well-being can be at its best. When is the last time your coworker or loved one reported having trouble sleeping? The Center for Disease Control (CDC) estimates that:

• Sleep difficulties are estimated to be the #1 health related problem in North America and affects over 40 million Americans.
• Over 50% of adults report trouble sleeping at least a few nights of the week.
• Lack of sleep leads to fatigue, obesity, high blood pressure, heart disease, shortened lifespan, depression, low immunity and is implicated in diabetes. (1)
  

Sleep is the key to good health and health maintenance. Without adequate sleep many other problems can start to occur. Determining the cause of sleep disorders and removing them will bring the body and mind back into balance. Some common causes of sleep disorders are:

1.   Irregular routine
2.   Mental / emotional stress
3.   Medications
4.   Pain
5.   Poor digestion
6.   Anxiety
7.   Depression (4)

There are over 70 types of sleep Disorders. The two major types of Insomnia are:

1.   Difficulty falling asleep (DFA) and anxiety.
2.   Early morning awakening (EMA). (5)

Both of these can be transient, short term, or chronic in duration. Common causes of insomnia include but are not limited to stress, anxiety, depression, medications, caffeine, nicotine, alcohol, chronic pain, changes in schedule, poor sleep hygiene, eating late, changes in activity, changes in health, or increased use of medication. 5

Ayurveda simplifies all these causes and looks at imbalances within the three constitutional principles: Vata, Pitta, and Kapha. For more information on these principles visit Banyan Botanicals. The common causes listed above increase biological and physiological factors that are associated with the Dosha’s of Vata and Pitta. We are all unique individuals for there is not a one size fits all prescriptions for everyone, but the following information may be useful for anyone who is having trouble sleeping.  

Stages of Sleep
During sleep, we usually pass through five phases of sleep: stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. These stages progress in a cycle from stage 1 to REM sleep, then the cycle starts over again with stage 1. We spend almost 50 percent of our total sleep time in stage 2 sleep, about 20 percent in REM sleep, and the remaining 30 percent in the other stages.

• Stage 1: Which is light sleep, we drift in and out of sleep and can be awakened easily.
• Stage 2: Our eye movement’s stop and our brain waves become slower, with occasional bursts of rapid waves called sleep spindles. 
• Stage 3: Extremely slow brain waves called delta waves begin to appear, interspersed with smaller, faster waves. 
• Stage 4: The brain produces delta waves almost exclusively. 
• REM: our breathing becomes more rapid, irregular, and shallow, our eyes jerk rapidly in various directions, and our limb muscles become temporarily paralyzed. As the night progresses, REM sleep periods increase in length while deep sleep decreases. By morning, people spend nearly all their sleep time in stages 1, 2, and REM.
  

Western Treatment
Western Medicine uses sleeping pills or antidepressants to treat sleep disorders such as Insomnia. Some common medications are:

• Prescription sleeping pills
• Hypnotics such as benzodiazepines (e.g. clonazepam, triazolam, estazolam, flurazepam) and pyrazolopyrimidines (e.g. zaleplon, zolpidem). Hypnotics with a rapid onset of action, such as zolpidem, zaleplon, and triazolam are used when the patient has difficulty in falling asleep. If the patient has difficulty maintaining sleep however, a hypnotic with a slower rate of elimination may be prescribed instead, such as temazepam, estazolam, and flurazepam. Although the risk of dependency is stated to be low in these hypnotics should be avoided in patients with a history of substance abuse. Rebound insomnia is a fairly common phenomenon when the drugs are withdrawn abruptly. – like Ambien, Lunesta and Rozerem
• Tricyclic antidepressants (e.g. amitriptyline, trazodone) if depression is a part of the symptom picture. These drugs are typically advised to be used for only transient and short-term insomnia, although in many cases end up being used on a long term basis. Many of these drugs interfere with the normal sleep cycle, inhibiting both REM and stage 4 NREM sleep, and thus can interfere with the restorative benefits of sleep.(3)
• Non-prescription or over-the-counter sleep aids and antihistamines
• Diphenhydramine (Benadryl). Diphenhydramine is a sedating antihistamine. Side effects might include daytime drowsiness, dry mouth, dizziness and memory problems.
• Doxylamine (Unisom SleepTabs). Doxylamine is also a sedating antihistamine. Side effects are similar to diphenhydramine, including daytime drowsiness, dry mouth, dizziness and memory problems.
• Behavioral therapies
• Relaxation therapy- progressive relaxation caused by a sequential tensing and relaxing of the muscles which can calm down the mind.
• Biofeedback- Using a biofeedback machine the patient is able to monitor physiological processes and monitor them so that they can control them more easily. Three principle types that are commonly available to consumers are the:
• Electromyogram (EMG) measures muscle tension
• Temperature biofeedback monitors skin temperature. A decrease in body temperature is correlated with peripheral vasoconstriction that occurs with the ‘fight or flight’ response. 
• Galvanic skin response (GSH) measures electrical conductance in the skin. In heightened states of arousal most people will typically sweat, increase the electrical conductivity of the skin.
• Stimulus control therapy. Using the bedroom for only sleep activities and reducing light stimulus after 9pm.

Natural sleep aids

• Melatonin. The hormone melatonin helps control your natural sleep-wake cycle. Some research suggests that melatonin supplements might be helpful in treating jet lag or reducing the time it takes to fall asleep — although the effect is typically mild. The most common melatonin side effects include daytime sleepiness, dizziness and headaches. Other, less common melatonin side effects might include abdominal discomfort, mild anxiety, irritability, confusion and short-lasting feelings of depression.
• Valerian. Supplements made from this plant might reduce the amount of time it takes to fall asleep as well as promote better sleep overall. However, the active ingredient isn't clear and potency can vary. Side effects of valerian supplements might include headache, abdominal discomfort, excitability or uneasiness, and heart disturbances.
• Skullcap- Supplements made from this plant have been shown to help in cases of wakefulness and mental overwork. However, the potency can vary and it must be taken every 2-3 hours to be effective.
• Additional herbs include: Passionflower, chamomile, kava, lemon balam, sour date seed, schisandra berry.

Nutritional supplements

• Vitamins: B complex, 100-200 mg, taken before 12 pm
• Minerals: calcium/magnesium for RLS/PLMD, 1:1 ratio, 800-1200 mg each before bed; chromium, to control blood sugars, 200 mcg t.i.d. with meals
• 5-hydroxytryptophan is the direct precursor to serotonin, the neurotransmitter involved in sleep. It is available over the counter and helps promote deep, relaxed sleep and is also found in foods like turkey and nuts.

Ayurvedic view of insomnia
In the Ayurvedic view during sleep we contact the underlying field of energy and intelligence and allow our bodies and minds to find resonance with this infinite field so that when we awake we have a more firm connection with our life’s path. Ayurveda views restful sleep as important as diet and an essential pillar of good health. No imbalance in Ayurveda is purely one Dosha’s as many of the signs and symptoms can be related to multiple doshas. In general difficulty sleeping is associated with Vata or Pitta and sleeping too much are associated with Kapha. Lifestyle, Yoga, and Meditation routines can be implemented by all constitutional types to help establish healthy sleep patterns.

Meditation
Meditation is the most effective way to help with sleep disturbances. Getting competent instruction in a mantra based meditation can be really helpful

• Practice meditating two times a day for 5-20 minutes every day. The best times are before breakfast and before dinner.

Yoga
Practicing yoga is very therapeutic for sleep. One of the most calming and soothing postures or asanas for the entire nervous system is Savasana or Corpse Pose. This  is similar to relaxation therapy. This pose gives total relaxation to the body reducing physical, mental and emotional stress and strain and fatigue of all kinds.

Follow these simple steps for Savasana and practice before bedtime:

• Lie on your back, allowing the length of the neck to extend through the crown of the head.
• Allow the arms to rest 15 degrees away from the sides of the body, palms facing upwards.
• Relax the legs, allowing them to roll naturally open from the hip joint. Toes will be pointing away from each other.
• Draw an imaginary line down the center of the body, noticing the symmetry of shoulders and hips.
• Close the eyes and allow the eyeballs to soften back into their sockets.
• Breathe normally with full awareness. Make the breath soft and effortless.
• Allow the mind to descend toward the heart.
• Remain in this pose for 5-30 minutes.
• Slowly and gently bring awareness back to all parts of the body.

Lifestyle
Many of us feel like we are on the go all day long. Every action of the body and mind uses energy. One of the keys to relaxation is to reduce the number of stimuli to which we are subjected. Find some down time during each day to relax. Even just ten minutes a day can make the body and mind's transition to sleep easier when it's time for bed.

• Slow down and develop a regular daily routine. For more information on you’re your specific Dosha visit: Vata, Pitta, or Kapha
• Take walks in nature or get some other moderate exercise each day.

Diet

• eliminate coffee, tea, chocolate and caffeine-containing medications
• alcohol used as a sedative may cause night-time awakening due to rebound hypoglycemia
• rule out food sensitivities (e.g. cow’s milk, wheat, sugar, food additives and preservatives)

Aromatherapy

• Lavender, Ylang, Bergamot, Vetivert, Jasmine, Rose, Sandalwood

Difficulty Falling Asleep

Successful Ayurvedic healing always begins with removal of the cause. Though there are sometimes physiological and external factors that inhibit sound sleep, most causes of insomnia are psychological and come from a depletion of Ojas. Ojas is the physical substance in the body that allows you to connect with your purpose in life which will restore psychological balance. Ojas is depleted by Vata’s light and mobile qualities. This can make it difficult for the mind to rest and cause difficulty falling asleep. Establishing a bedtime routine will help to calm the mind before bed.

Bedtime Routine:

1.   Start 1/2 hour before bedtime and do warm oil massage with Vata Massage oil. 
2.   Take a warm bath or shower after applying the oil.
3.   Take 3/4 cup warm milk with 4 tablets of Stress Ease formula to bring about restful sleep
4.   Listen to relaxing music.
5.   Use appropriate aromatherapy oils to elicit sleep.
6.   Go to bed before 10PM
7.   Use the bedroom for sleep and sex only (no computers, no reading, etc.).
8.   No computers or television or staring into bright lights after 9 PM.
9.   Decrease intensity of the day.

Early Morning Awakening

EMA is most often associated with the mental pressure that disturbs sleep and forces awakening with a characteristic of being very clear and very wide awake as if ready to start one's day. This will occur in the Vata time of night between 2-4 AM because the intensity and activity of Pitta is able to move through the lightness of Vata and wake up the mind and body. Establishing a bedtime routine that will bring down the activity of Pitta will help the mind stay calm throughout the night.

Bedtime Routine:

1.   Start 1/2 hour before bedtime and do warm oil massage with Pitta Massage oil or Brahmi oil. 
2.   Take warm bath or shower after applying the oil. This may wake up the body more if Pitta is really high. If that is the case then only rub the oil on the head and scalp and leave it on overnight protecting the bed from oil.
3.   Take 3/4 cup warm milk with 4 tablets of Tranquil Mind formula to bring about restful sleep
4.   Listen to relaxing music.
5.   Use appropriate aromatherapy oils to elicit sleep.
6.   Go to bed before 10PM
7.   Use the bedroom for sleep and sex only (no computers, no reading, etc.).
8.   No computers or television or staring into bright lights after 9 PM.
9.   Decrease intensity of the day.

Each one of these individual factors is given priority based on the sleep patterns that the client presents with to bring about optimal results. If you are experiencing sleep disturbances also consider a Shirodhara treatment to reduce mental fatigue and relax the body and mind. Receiving 3-5 Shirodhara treatments early in the morning for 2-3 weeks will reduce mental/emotional stress, improve the body’s response to pain, and lead to deeper more restful sleep.

1. Brain Basics: Understanding Sleep. Office of Communications and Public Liaison, National Institute of Neurological Disorders and Stroke, National Institutes of Health, Bethesda, MD 20892. NIH Publication No.06-3440-c
2. When You Can't Sleep: The ABCs of ZZZs," by the National Sleep Foundation.
3. Prescription sleeping pills: What's right for you? Dec. 2, 2011 © 1998-2012 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
4. Common Causes of Insomina. Jan. 7, 2011 © 1998-2012 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
5. Definition of Insomnia. This content is provided by iMedix and is subject to iMedix Terms. The Questions and Answers are not endorsed or recommended and are made available by patients, not doctors.

Many of us live on the rollercoaster of life and overwhelm our bodies and minds with food and media that they cannot fully digest. In Ayurveda we call the left overs of incomplete digestion “ama.” These leftovers are more likely to ferment or linger just like in your kitchen. The ama that is formed during incomplete digestion is sticky and thick, like glue.  This glue like substance starts in the intestines and compromises our ability to absorb energy and nutrition from the food that we eat. If the process is not remedied the ama moves from the intestinal lining into the gut associated lymphatic tissue. At this point it becomes part of the lymphatic system which will spread the ama to the rest of the body. In channels where there is weakness or previous trauma the ama (knows as “toxins” in western nomenclautre) will create blockages and eventually diseases of affluence.

We have come to call ama toxins in the western nomenclature and the diseases of affluence are what come from the blockages in the channels. Channels that regulate fluids in the body are the primary channels necessary for effective function of the body. Biofluid or any biological fluid within the body is both intracellular and extracellular. There are many different kinds of biofluid but in cleansing we are mostly concerned with white blood cells (immune response), neurotransmitters (mind and emotions), hormones (endocrine function), and steroids (pain mitigation). These are the primary reasons people come to cleansing and these are systems that are most easily treated with an Ayurvedic cleanse.Here are two examples. When the fluids of the body are not able to get to a joint that has been injured the inflammatory process continues and the joint begins to degenerate. Similarly, when the neurotransmitters are unable get to the thyroid gland to communicate what is going on in the rest of the body, the thyroid gland continues pumping out unnecessary hormones.

With these examples, it is clear that the fluid system of the body is of prime importance. As we age our fluids dry up and cause us to feel old. There is something we can do. We can adopt daily rituals or seasonal rituals that prevent ama from forming or remove it after it has formed. The fall yoga and ayurveda cleanse does both. There are many ways to purify your body and mind and you can choose a way that works well for you. If you would like to have an individualized cleanse with the support of a group then look for our seasonal cleanse classes. If you are needing a more supportive option contact me. If you are not ready for such an endeavor I have outlined a gentle home cleanse that you can follow to declog your digestive system.  This approach can be followed for as long as is needed. You can do it for a day, a week, a month. It is up your choice.

Ayurvedic home cleanse
The Ayurvedic home cleanse has three parts: Diet, Lifestyle, and Awareness practices. The following advice will be focused on dietary decisions that will improve your overall health by decreasing your exposure to toxicity and improving the bodies function.

Diet:
Lunch can be the largest meal of your day. It contains the following five components in these proportions:
1. 50% fresh vegetables lightly sautéed or steamed (leafy greens are best, try veggies you don't normally eat)
2. 25% whole grain
3. 25% beans (small legumes such as mung dahl or French lentils are best)
4. Spices to aid digestion

• Indian: cumin, coriander, turmeric, fennel
• Italian: oregano, basil, parsley, rosemary
• Other: ginger, black pepper in small quantities

5. Lassi ( ½ cup water and ½ cup organic plain whole milk yogurt with 1/16tsp cinnamon, cardamom, or ginger)

Dinner is the smallest meal of the day and can be eaten before 6pm for the best results
1. 50% fresh vegetables lightly sautéed or steamed (variety is key here)
2. 25% whole grain
3. 25% beans (small legumes such as mung dahl or French lentils are best)
4. Spices to aid digestion

Breakfast is optional if you have hunger go ahead and eat one of the options below
1. Cooked apple or pear with spices
2. Whole grain cereal (steel cut oats or quinoa) with unsweetened nut milk and raisins

A snack can be eaten in the afternoon
1. Organic fruit, no more than two cups
2. Soaked dry fruit

Drink a digestive tea throughout the day:
1. mix 1/4 tsp of cumin, coriander, and fennel seed in 1 qt or spring water and drink warm. Add boiled water to the seed throughout the day and keep drinking the tea until 6pm.

For the best results avoid the following foods
• Meat
• Sugar
• Fried food
• Dairy except for the lassi
• Bread and gluten
• Cold water (room temperature or hot water is prefered)
• Alcohol
• Caffeine
• Vinegar
• Chili peppers

Follow this approach for seven days and see the benefits.
Wanting more suggestions check out other home cleanses:

Doctor Blossom
Yoga Journal
Yoga International

Wanting your cleanse to individualized, supervised, and herbalized join our Fall Yoga and Ayurveda Cleanse