Hormones imbalances are frequent especially with women. Hormones are chemical messengers produced by the endocrine glands in the body. They are released into the bloodstream and travel to target cells or organs where they exert specific effects. Hormones play a crucial role in regulating various physiological processes and maintaining homeostasis (the internal balance of the body).

Hormones can be classified into different types based on their chemical structure and function. Some of the major types of hormones include:

1. Steroid Hormones: these hormones are derived from cholesterol and include hormones such as estrogen, progesterone, and testosterone. They can easily cross cell membranes and act on specific receptors inside target cells.

2. Peptide Hormones: peptide hormones are composed of amino acids and include hormones such as insulin, growth hormone, and oxytocin. They bind to specific receptors on the surface of target cells, triggering a series of intracellular events.

3. Amino Acid-Derived Hormones: these hormones are derived from amino acids and include thyroid hormones (thyroxine and triiodothyronine) and adrenaline (epinephrine) and noradrenaline (norepinephrine).

4. Lipid-Derived Hormones: these hormones are derived from lipids, specifically arachidonic acid. Examples include prostaglandins and leukotrienes, which are involved in various physiological processes, including inflammation and blood clotting.

Hormones regulate numerous functions in the body, including growth and development, metabolism, reproduction, mood, sleep, stress response, and many others. They work by binding to specific receptors on target cells, triggering a cascade of biochemical reactions that lead to specific physiological responses.

Indications of Hormonal Imbalance

The symptoms of hormonal imbalances can vary depending on the specific hormones involved and the individual’s unique circumstances. However, some common signs of hormonal imbalances include:

1. Irregular menstrual cycles or changes in menstruation

2. Mood swings, irritability, or depression

3. Fatigue or low energy levels

4. Weight gain or difficulty losing weight

5. Changes in libido or sexual dysfunction

6. Hair loss or thinning

7. Skin problems such as acne or dryness

8. Sleep disturbances

9. Hot flashes or night sweats

10. Digestive issues such as bloating or constipation

It’s important to note that these signs can also be caused by other factors, so a proper medical evaluation is necessary to determine if hormonal imbalances are indeed the cause. You can consult me or your ayurvedic practionner for a comprehensive assessment and appropriate treatment.

Factors Contributing to Hormonal Imbalance

There are several factors that can contribute to hormonal imbalances in the body. These include:

1. Age: hormone levels naturally fluctuate throughout different stages of life. For example, women experience hormonal changes during puberty, menstruation, pregnancy, and menopause, while men may experience declining testosterone levels as they age.

2. Stress: chronic stress can disrupt the balance of hormones in the body. The stress hormone cortisol can be overproduced, affecting the production and regulation of other hormones.

3. Poor diet: a diet lacking in essential nutrients and high in processed foods, unhealthy fats, and sugars can disrupt hormone production and regulation.

4. Sedentary lifestyle: lack of physical activity and exercise can contribute to hormonal imbalances. Regular exercise helps regulate hormone levels and promotes overall hormonal health.

5. Environmental factors: exposure to certain environmental pollutants, chemicals, and toxins, such as pesticides, heavy metals, and endocrine-disrupting substances, can interfere with hormone production and function.

6. Medications and medical conditions: certain medications, such as hormonal contraceptives and some treatments for cancer, can impact hormone levels. Additionally, medical conditions like polycystic ovary syndrome (PCOS) and thyroid disorders can cause hormonal imbalances.

7. Genetics: some individuals may have a genetic predisposition to hormone-related disorders or conditions that can contribute to hormonal imbalances.

It’s important to note that these factors can interact and influence each other, potentially exacerbating hormonal imbalances. Understanding and addressing these factors, along with appropriate medical guidance, can help restore hormonal balance.

Role of the Doshas Vata, Pitta & Kapha in hormones functionnement

In Ayurveda, an ancient holistic healing system, the doshas Vata, Pitta, and Kapha play a role in the functioning of hormones and imbalances in the doshas can lead to hormonal disturbances. Here’s a brief overview of the doshas and their relationship to hormones:

Vata:

Vata dosha is associated with movement, including the nervous system. Imbalances in Vata can disrupt the communication between the endocrine glands and the nervous system, potentially affecting hormone production and regulation. Vata imbalances may manifest as irregular menstrual cycles, anxiety, insomnia, and fluctuations in energy levels.

Pitta:

Pitta dosha is linked to metabolic processes and transformation in the body. Its imbalances can affect the liver, which plays a role in hormone metabolism. Excessive Pitta can lead to increased heat and inflammation, potentially affecting hormonal balance. Pitta imbalances may manifest as excessive sweating, acne, irritability, and digestive issues.

Kapha:

Kapha dosha is associated with structure, stability, and lubrication. Imbalances in Kapha can affect the reproductive system, leading to hormonal disruptions. Kapha imbalances may manifest as weight gain, water retention, sluggishness, and hormonal conditions such as polycystic ovary syndrome (PCOS).

Ayurveda seeks to restore balance to the doshas through various approaches, including lifestyle modifications, dietary changes, herbal remedies, and stress reduction techniques. These practices aim to support overall well-being, including hormonal health.

Hormones healing with Ayurveda

Ayurveda employs a multifaceted approach to address hormone imbalances and restore balance to the body. The specific treatments and remedies used vary depending on individual needs and the type of hormonal imbalance. Here I give you some common approaches that we use in Ayurveda to support hormonal health:

1. Dietary Recommendations

Ayurveda emphasizes the importance of a balanced and nourishing diet to support hormonal balance. Specific dietary guidelines may be suggested based on the individual’s dosha and the imbalances present. This may involve incorporating foods that help pacify or balance specific doshas, such as warming spices for Vata, cooling foods for Pitta, and light, non-greasy foods for Kapha.

2. Herbal Remedies

Ayurvedic herbs and herbal formulations are commonly used to support hormonal balance. For example, herbs like Ashwagandha, Shatavari, and Triphala are known for their adaptogenic and hormone-balancing properties. These herbs can be taken in various forms, such as powders, capsules, or teas, under the guidance of an Ayurvedic practitioner.

3. Lifestyle disorders Modifications

Ayurveda emphasizes the importance of maintaining a healthy lifestyle to support overall well-being, including hormonal health. This may involve incorporating regular exercise, adequate sleep, stress management techniques (such as meditation, pranayama and yoga), and maintaining a consistent daily routine.

4. Ayurvedic Therapies

Certain Ayurvedic therapies, such as Abhyanga (therapeutic oil massage), Shirodhara (continuous stream of warm oil poured on the forehead), and Panchakarma (detoxification and rejuvenation therapies), may be recommended to help balance the doshas and support hormonal harmony.

5. Stress Reduction Techniques

Ayurveda recognizes the impact of stress on hormonal imbalances. Therefore, stress reduction techniques, such as deep breathing exercises, meditation, and mindfulness practices, are often encouraged to promote relaxation and reduce the negative effects of stress on hormone function.

Are you longing for increased vitality, improved sleep, and joyful menstrual cycles?

I provide personalized assistance to clients, focusing on enhancing hormonal well-being, optimizing digestion, and establishing harmonious habits.

Book your free call here

References

Clinical evaluation of Ashokarishta, Ashwagandha Churna and Praval Pishti in the management of menopausal syndrome

Clinical efficacy of Ayurveda treatment regimen on Subfertility with Poly Cystic Ovarian Syndrome (PCOS)

Efficacy of Vyoshadi Guggulu and Shadushana Churna in the management of subclinical hypothyroidism: An open labelled randomized comparative pilot clinical trial

Ayurveda and the science of aging

Why acid-base balance is important for your health?

How to do it and to know if you are more acidic than alkaline?

This is the topic for you, your mind and body!

I’ve been following an Ayurvedic diet for years now. This diet has allowed me to feel much better with greater energy and better digestion, however However, I need to be vigilant because of the seasons and my Ayurvedic constitution. 

I’m mostly Vata-Pitta and if I’m not careful I can suffer from heartburn and reflux. These symptoms can appear when I am in a hot environment and I manage to rebalance with food.

I also practice specific breathing exercises to avoid all this. I’ll tell you about it a bit below.

Acid-base balance: the principle

The concept of acidity or alkalinity is linked to the pH (potential Hydrogen). You may remember your high school chemistry class: pH is measured on a scale of 0 to 14.

7 is neutral pH; above 7: the pH is basic or alkaline; below 7: the pH is acidic.

This scale is logarithmic: the change of one pH unit implies that the acidity or the alkalinity is multiplied by a factor of 10. Thus a water of pH 6 is ten times more acidic than a water of pH 7; pH 5 water is 100 times more acidic than pH 7 water.

Blood is slightly basic with a pH between 7.35 and 7.45. The stomach is very acidic, with a pH around 3.5, which allows it to dissolve food. The pH of the urine varies according to what you have eaten, this is what allows, among other things, to balance the blood pH. If the pH of the blood becomes too acidic, the body will draw on these mineral stores from the organs and bones to neutralize the acidity.

So too long an acid state condition can go undetected for years, while slowly doing damage.

A very small pH fluctuation towards acidity and symptoms of acid-base imbalance will appear: runny nose, chronic colds, more fatigue, more difficult digestion, joint pain, dry skin, acid reflux , canker sores, brittle nails and hair…

Thus, having bodily fluids in an alkaline state is what is aimed for in order to have optimal health.

What are the benefits?

The benefits are:

• Increased oxygen levels
• More efficient immune system
• More supple, younger-looking skin
• Improved quality of sleep Higher
• energy levels
• Better digestion
• Healthy bones
• Greater clarity Mental
• Joints Without Pain

One way to tell if you are too acidic is to measure the acidity of your urine or saliva with test strips. They are easily available in all pharmacies.

How to make your diet alkaline

All the foods we eat produce after digestion a basic or acidic residue which is released into the blood. Our blood must be kept strictly within a certain range of the pH scale: a deviation of 0.2 towards acids can be fatal. Thus, if we consume too many acidifying foods, to maintain the acid-base balance, hormesis mechanisms are triggered to alkalize the blood by recovering nutrients from the organs.

Alkaline versus acid

It is necessary to take care on the one hand, to consume enough alkalizing foods, on the other hand, to avoid consuming too many acidifying foods, under penalty of seeing this precious reserve diminished.

Having a sufficient amount of basic nutrients is essential for the balance of body pH.

The modern diet includes a very high proportion of acidifying foods such as proteins, cereals, processed and sugary products. Plus the consumption of coffee and alcohol and this creates a strongly acidifying ground.

And fruits and vegetables, which are alkalizing, are often in insufficient portions to restore the balance.

The alkaline character of a food is what results from it after its digestion: thus a fruit with an acid taste like lemon is generally considered to be alkalizing because it provides alkalizing minerals to the body. 

Metabolism role

However, a person’s metabolism also comes into play: if a person’s metabolism is inefficient, acidic foods will have an acidifying action.

An alkaline food will form a significant amount of basic minerals such as: potassium, magnesium, calcium, manganese, iron…

An acidic food will form a significant amount of acidic minerals such as: chlorine, sulfur, phosphorus, nitrogen ,…

Acidifying foods are typically denser and more difficult to digest. They are anabolic foods, tending to be stored more easily. While alkalizing foods will have a cleansing and detoxifying effect.

Among acidic foods, we can also distinguish between strong acids and weak acids:

Strong acids need to be associated with minerals such as sodium, potassium, magnesium or calcium to be digested.

Weak acids such as acetic acid that can be found in vinegar or most fruits can combine with water to form carbonic acid which will then be expelled as carbon dioxide through respiration. These foods also contain alkaline minerals, which will be the residue carried in the blood. They are therefore alkalizing.

However, this may depend on the person’s metabolism, as we mentioned above: in the event of metabolic weakness, they may also create acid residues. This is the case for tomatoes, lemons, vinegar, honey, rhubarb, etc.

The main acidifying foods are:

• Foods rich in protein: red meat, egg whites
• Refined foods
• Cheeses, particularly fermented cheeses
• Sodas, coffee, alcohol
• Legumes
• Nuts (all varieties except almonds and Brazil nuts)

The main alkalizing foods are:

• Citrus fruits
• Spinach
• Avocados
• Celery
• Garlic
• Ginger
• Bananas blackberries
• Sprouted seeds
• Seaweed
• Potatoes
• Chestnuts

If you have trouble keeping the balance on your plate, you can also put the odds in your favor by filling your glass with alkaline water.

You can buy it directly from the store or make it yourself by adding a pinch of Himalayan salt or baking soda.

Don’t mix everything : food incompatibility:

Modern science continues to validate Ayurvedic wisdom a little more every day. And the question of food compatibility is no exception to the rule. Here is what the rishis, our grandmothers and the scientists recommend to us.

First of all, I would like to remind you that Ayurveda does not recommend drastically changing your habits overnight. It is wise to know the principles to observe how they affect our daily lives and know how to correct when we feel the need. Self-knowledge combined with Ayurvedic knowledge is a process that begins with observation.

The most important: your digestive fire

The importance of the right food combinations lies in the vital role of our digestive fire. Agni, the fire, is what animates us, what transforms our energy into action and what illuminates our intellect. A weak digestive fire creates disorders such as gas, bloating, indigestion; and when we feed it badly, it gets worse until it creates a form of fermentation and putrefaction in our digestive system.

Once our digestive system is polluted, it pours the surplus into our body and this creates disease. It is therefore necessary to take care to maintain a strong digestive fire and to give it the fuel adapted to its capacity.

There are many tricks to fortify your digestive fire such as adding herbs and spices, or eating fresh ginger before the meal, or even drinking a few sips of hot water at the table. But the main thing to maintain a healthy digestive system and good health is to follow a diet adapted to your constitution: the Pitta types, an anti-Pitta diet, the Vata types, an anti-Vata diet and the Kapha types, an anti-Vata diet. anti Kapha.

For all constitutions, the rules of Ayurvedic food combinations are the same. The right combinations are those that our digestive fire has the best ability to transform into positive energy, those that won’t stay on our stomachs, burn it or gasify. Here they are:

Fruits

Because they are digested very quickly, fruits should be eaten alone. The rule is 30min before meals or 3 hours after.

Cereals

Combine with everything except fruit and milk.

Vegetables

Go well with everything except fruit, nuts and milk.

Beans and legumes

Go well with cereals and vegetables.

Solanaceae (potatoes, tomatoes, eggplants, peppers). Do not mix with cucumbers or with any dairy product.

Nuts

To be eaten alone, or with cereals only.

Milk

It is better to consume it alone, outside of meals. It still combines quite well with dates, almonds, and in porridge.

Butter and Ghee

Universally Combinable. Exception of ghee with honey, which only combine in different proportions.

Yoghurt and Cheese

Pair with cereals and vegetables only.

Animal proteins

Consume with green vegetables and cereals only. Above all, do not mix the proteins together.

Other useful tips:

– Avoid raw and cooked foods in the same meal

– Cooking foods together improves their ability to combine with each other

Be vigilant, be flexible, be creative

Use your breath

Another method to alkalize your body fluids is breathing.

Carbon dioxide is acidifying. Breathing deeply will lead to better oxygenation and lower carbon dioxide levels in the blood.

A very effective technique for implementing alkalizing breathing is the Wim Hof ​​method.

This method is based on 3 pillars:

• Breathing exercises
• Exposure to cold
• Strengthening the mind

Here is the method:

1. Sit or lie down in a comfortable position
2. Take 30 deep breaths, filling your belly with oxygen, your lungs, your head, to the max.
3. On the last breath, exhale and hold your breath, lungs empty.
4. Stay as long as possible
5. Inhale and hold your breath, lungs full for 15 seconds
6. Repeat the cycle 2 more times.

This way of breathing increases the pH by reducing the level of carbon dioxide.

This breathing cycle makes it possible to significantly increase the holding time with empty lungs.

Indeed, this cycle begins with hyperventilation. However, hyperventilation drastically reduces the level of CO2 in the blood. 

At the beginning of empty lung retention, we start with very low CO2 levels. However, one of the main activators to catch your breath is the level of CO2. According to some physiologists, 80% of the need to breathe comes from high CO2 levels and 20% from low O2 levels.

A high blood pH level results in a hyper-excitable state of the nervous system. It provides a feeling, often unpleasantly connoted, of loss of control, similar to what one can experience during an anxiety attack.

It is also an opportunity to show oneself that one is capable of inducing this state oneself, of activating it as well as deactivating it.

Take action on your lifestyle

Our way of life is also important when it comes to restoring an acid-base balance. We have seen the importance of oxygenation.

• Do physical activity
• Minimize stressful situations as much as possible
• Take regular “breaks” for breathing, pranayama
• Get enough sleep
• Eat slowly and chew your food well

Practicing yoga is an excellent way to act on your relationship to stress and activate the parasympathetic system.

By the importance given to breathing, yoga can oxygenate the tissues in depth.

Poses in flexions, like the Inverted Triangle, Ardha Matsyendrasana, the crocodile,… where certain organs are compressed will highlight the role of the breath, especially if one concentrates on a visualization of the breath in the solar plexus and throughout the belly when taking these postures.

On the Pranayama side, it is the breaths of Kapalabhati and Nadi Shodhana that will be particularly indicated.

Kapalabathi will act on the hyperventilating side. It is a breath that brings a lot of oxygen and cleans the respiratory system.

While Nadi Shoddhana is a very calming and soothing breath for the mind.

Here are some other ideas for breathing techniques:

Lengthen the times of expiration and inhalation and put all your intention into every movement you make. Try to feel the space created in your body, feel your lungs expand and your whole body become more fluid.

Finally, to solidify your bones, perhaps demineralized by an overly acidifying diet, more anchored and stronger postures such as:

• The tree Vriksasana
• The crow bakasana
• The Warrior Virabhadrasana 
•  combined with a breath of Bhastrika to increase the oxygenating effect, will be beneficial to build a good foundation.

The Ayurvedic perspective 

Ayurveda places great importance on food. If you follow me on the podcasts you know that this one is adapted to each individual, according to his Dosha.

If we eat seasonal, fresh, unprocessed and non-industrial foods, this balance will occur naturally.

I do not recommend fermented cheeses which are very acidifying.

Using spices is also very important, on the one hand for their therapeutic effects and on the other hand will allow to reach a basic pH: thyme, cumin, cinnamon, turmeric… This makes the plate come coloured, pleasant to the eyes and to the taste. 

Among these spices a particular note for ginger, particularly alkalizing.

By following the precepts of Ayurvedic cuisine, even independently of your Dosha, you will naturally tend towards a more basic diet.

Also take the time to enjoy each food.

Sattvic, Rajasic and Tamasic food

We will also favor sattvic foods, with a little rajas food and very little tamas. 

• sattva: which brings harmony, purity, truth, beauty, calm
• rajas: change, energy, passions, strength, desire, ego
• tamas: attachment, darkness, darkness, heaviness , inertia, coldness.

So,

• sattva could be related to the alkaline state,
• rajas could be related to the neutral state,
• tamas could be related to the acid state.

The sattvic state is a state of harmony, purity and inner peace. In this state, we are inspired, focused, we feel joy, contentment, love.

Our body feels light and full of energy. We master it perfectly. We give without expecting anything in return. A fulfilling life is a life where sattvic moments are predominant.

The sattvic quality can be infused differently:

• by practicing sattvic activities: such as meditation or yoga
• by adopting positive thoughts
• by walking in a sattvic environment: a lake, a forest, …
• by surrounding oneself with people who are sattvic dominant: calm and benevolent
• by adopting a sattvic diet:

* The following foods are considered sattvic: fresh fruits and vegetables, dairy products of biological origin, nuts, vegetables, honey, oils (note that nuts, honey, dairy products are considered acidifying).

* Preparation is also important: the meal must have been freshly prepared and with a loving intention. Food must not have been made in a process that is harmful to the environment, animals or human beings.

One can see the parallels between the pursuit of the sattvic state and the alkaline state.

Conclusion

I always favor sattvic foods and eating in calm and gratitude.

Even if Ayurveda advocates advice to apply that makes sense for everyone, regardless of Dosha.

The general recommendations are very interesting: get oxygen more often, reduce your stress level, do breathing exercises…

In short, return to a more basic way of life!

Take care. Hari Om.

References

Physiology, Acid Base Balance

Acid-Base Homeostasis

Understanding Acid-Base Disorders

Acid Balance, Dietary Acid Load, and Bone Effects

The therapeutic importance of acid-base balance

Chronic pain syndrome is a complex and often debilitating condition in which an individual experiences pain that persists for more than three months, despite medical treatment or other interventions.

The causes of chronic pain syndrome are not fully understood, but there are several factors that may contribute to its development. These can include physical injury or trauma, underlying medical conditions, changes in the nervous system, emotional factors, genetics, and lifestyle factors, exposure to electromagnetic fields exposure, pollutions…

What factors can explain chronic pain?

How nervous system can lead to chronic pain

The nervous system plays a critical role in the experience of chronic pain. Chronic pain can cause changes in the nervous system, leading to a state of hypersensitivity or hyperexcitability. These changes can occur at various levels of the nervous system, including the peripheral nerves, spinal cord, and brain. For example, in chronic pain conditions such as fibromyalgia, there is evidence of alterations in the processing of pain signals in the spinal cord and brain, leading to an increased sensitivity to pain.

Emotions…emotions

Emotional factors such as stress, anxiety, and depression can also contribute to the development and persistence of chronic pain. These emotional factors can cause changes in the brain’s limbic system, which is involved in the regulation of emotions and pain perception. Chronic stress, for example, can lead to an increase in the production of stress hormones such as cortisol, which can exacerbate inflammation and pain.

Genetics

Genetics may also play a role in the development of chronic pain syndrome. Some individuals may be genetically predisposed to conditions such as fibromyalgia or chronic migraines, which are associated with chronic pain. Certain genetic variations may also affect the way an individual processes pain signals or responds to treatment.

When you will decide to take care of you?

Lifestyle factors such as poor sleep, lack of exercise, and a diet high in processed foods and sugar can contribute to the development and persistence of chronic pain. Poor sleep, for example, can lead to changes in the levels of neurotransmitters such as serotonin and dopamine, which are involved in pain perception and mood regulation. Lack of exercise can lead to a decrease in muscle strength and flexibility, which can exacerbate pain.

Electromagnetic field…most are not aware of their effects

Finally, electromagnetic emissions have been studied as a potential factor in chronic pain. Some studies have suggested that exposure to electromagnetic fields (EMFs) may be associated with an increased risk of chronic pain. You can have some more information here

There are several studies about how electromagnetic emissions may be involved in chronic pain. One is that EMFs interfere with the body’s natural electrical and magnetic fields, which can disrupt the normal functioning of cells and tissues. This disruption may lead to inflammation and other changes that can contribute to chronic pain.

Another is that EMFs may affect the production and release of certain chemicals in the body, such as neurotransmitters and hormones, which can influence pain perception and sensitivity. For example, exposure to EMFs has been shown to increase the production of inflammatory cytokines, which can contribute to pain and inflammation.

It is important to minimize exposure to sources of EMFs, such as cell phones, Wi-Fi routers, and other electronic devices, to reduce the potential risk of chronic pain and other health issues.

So, chronic pain syndrome is a complex condition that involves various factors, including changes in the nervous system, emotional factors, genetics, and lifestyle factors.

Integrative medicine to treat chronic pain

By understanding these factors, healthcare providers develop a multimodal approach called integrative medicine to the treatment of chronic pain. It includes allopathy and traditional medicines like yoga and ayurveda that addresses the underlying causes of the pain and promotes overall well-being.

How yoga and ayurveda can be effective for chronic pain?

Yoga and Ayurveda look for the root of the symptom. Even though the combination of allopathic and traditional medicine gives excellent results, the flaw of allopathic medicine is that it treats the symptom without seeking the cause. It is therefore necessary, in certain pathologies, to combine the two to obtain an effective treatment. Once the root of the problem is found, a protocol of mental, physical and spiritual practices is implemented with the patient.

It should be noted, however, that many disorders or diseases can be avoided through prevention, awareness, and intervention at the first stage of the disease, through yoga and ayurveda.

Symptoms of chronic pain syndrome

They can vary widely and may include persistent pain that can be dull, achy, sharp, shooting, or burning in nature. Other common symptoms can include fatigue, sleep disturbances, mood changes, and difficulty concentrating. Because chronic pain syndrome can be a complex condition with a wide range of symptoms, effective treatment often requires a multimodal approach that addresses both the physical and psychological factors contributing to the pain.

The effectiveness of yoga in the management of chronic pain

Yoga is a holistic practice that incorporates physical postures, breathing techniques, and mindfulness practices, all of which can help to reduce stress, promote relaxation, and improve physical function.

Several studies (see them in the references chapter below) have shown that yoga can be an effective therapy for the management of chronic pain by reducing it, improving neuromechanical and biochemical functions such:

• Lower back pain
• Neck pain
• Osteoarthritis
• Fibromyalgia
• Migraines
• Rheumatoid arthritis.
• Hormonal issues due to neurotransmitters imbalances

Yoga alleviate chronic pain by reducing inflammation in the body because chronic pain is often associated with inflammation And yoga practices reduce inflammation in the body.

Additionally, many types of chronic pain cited above, such as back pain, can be exacerbated by poor posture and reduced mobility. Yoga postures improve flexibility, strengthen the muscles that support the spine, promote better alignment either in the mind than physically, all of which can help to reduce pain and improve physical function.

How yoga reduce inflammation in the body

By reducing stress.

Stress triggers the release of cortisol and other stress hormones, which can cause inflammation in the body. By reducing stress, yoga is able to reduce inflammation as well.

Certain yoga poses like forward bends, twists, and inversions help to reduce inflammation in the body. These poses stimulate the parasympathetic nervous system, which can help to reduce stress and inflammation. Some examples include Child’s Pose (Balasana), Cobra Pose (Bhujangasana), and Legs Up the Wall Pose (Viparita Karani).

Also pranayama with deep breathing practices such as alternate nostril breathing (nadi shodhana) and bellows breath (bhastrika) have been shown to increase vagal tone and reduce inflammation in the body.

By increasing mindfulness.

Yoga practices such as meditation and deep breathing increase mindfulness and awareness of the present moment. This helps to reduce and master negative emotions such as anxiety and depression, which have been linked to increased inflammation.

Mindfulness meditation practices: scan meditation and loving-kindness meditation have been shown to reduce inflammation markers in the body.

By improving sleep.

Sleep is important for regulating the immune system and reducing inflammation. Yoga is helpful for improving sleep quality, which in turn can help to reduce inflammation.

Yoga nidra is a guided practice that involves a systematic relaxation of the body and mind. It has been shown to reduce inflammation markers in the body.

By stimulating the vagus nerve.

The vagus nerve is a key regulator of the immune system and inflammation. Some yoga practices, such as deep breathing and specific poses stimulate the vagus nerve which reduce inflammation.

By reducing weight:

Yoga help for reducing body weight and BMI, and balance hormonal disruptions which are associated with increased inflammation.

As I can see with my practicionner, Yoga and specific technics activate their relaxation response by activating the parasympathetic nervous system. It is responsible for the “relaxation response.” When the relaxation response is activated, their bodies switches from the “fight or flight” response to a state of deep relaxation. This shift helps to reduce their stress and inflammation.

Because Yoga reduce the levels of stress hormones in the body. It enhances sleep quality which is important for regulating the immune system and reducing inflammation. The immune system plays a key role in regulating inflammation.

Overall, Yoga have powerful effects on the nervous system and reduce inflammation in the body by promoting:

• relaxation,
• reducing stress,
• improving sleep quality,
• increasing mindfulness,
• and boosting immune function,
• and correcting the mind and physical postures.

Ayurveda: another golden key to fight chronic pain

If you read me, you know that I always link my articles’ topic with Yoga and Ayurveda. Those both sisters sciences lead to wonderful results and we really should apply their principles in our lives.

As a reminder Ayurveda is the Indian traditional system of medicine based on the concept of balance between mind, body, and spirit. Ayurvedic remedies for chronic pain  are tailored to the individual’s specific needs. And specifically to it prakriti (personal ayurvedic constitution).

According to Ayurveda, chronic pain can be caused by an imbalance in any of the three doshas – Vata, Pitta, or Kapha. Each dosha is associated with specific qualities and functions in the body, and an imbalance in any of these can lead to chronic pain.

Role of doshas in chronic pain syndrom

Vata dosha is associated with movement and communication in the body, and an imbalance in Vata can cause dryness, coldness, and instability. Vata imbalances can lead to conditions such as arthritis, fibromyalgia, and nerve pain.

Pitta dosha is associated with metabolism and digestion, and an imbalance in Pitta can cause heat, inflammation, and acidity. Pitta imbalances can lead to conditions such as migraines, headaches, and inflammatory pain.

Kapha dosha is associated with structure and stability in the body, and an imbalance in Kapha can cause heaviness, congestion, and stagnation. Kapha imbalances can lead to conditions such as joint pain, osteoarthritis, and lymphatic congestion.

The approach that we use in Ayurveda to managing chronic pain syndrome involves identifying the doshic imbalances. That may be contributing to the pain and developing a personalized treatment plan that addresses these imbalances.

Our treatment plan may include dietary and lifestyle changes, herbal remedies, body therapies, yoga and meditation practices. All that are tailored to the patient’s unique constitution and imbalances.

Some ayurvedic remedies tips?

I give you some examples of Ayurvedic remedies for chronic pain that can include:

Turmeric: Turmeric is a spice that is commonly used in Ayurvedic medicine to reduce inflammation in the body. It contains a compound called curcumin, which has been shown to have anti-inflammatory properties.

Ginger: Ginger is another spice that is commonly used in Ayurvedic medicine to reduce pain and inflammation. It contains compounds called gingerols and shogaols, which have been shown to have anti-inflammatory and analgesic properties.

Massage: Ayurvedic massage, known as abhyanga, can help to reduce pain and promote relaxation. The massage is typically performed using warm herbal oils that are chosen based on the individual’s specific needs.

Yoga: As mentioned above, yoga can be an effective therapy for the management of chronic pain. Ayurvedic yoga, known as hatha, vinyasa yoga, is a type of yoga that is specifically tailored to the individual’s dosha, or body type.

In conclusion, chronic pain syndrome is a complex condition that can have a significant impact on an individual’s quality of life.

A multimodal approach that includes complementary therapies such as yoga and Ayurveda may help to alleviate pain, improve physical function, and promote overall well-being.

As always, anyone with chronic pain should consult with their healthcare provider before starting a new exercise program or complementary therapy.

References

Yoga as a treatment for chronic low back pain

Effectiveness of Yoga Intervention for Chronic Neck Pain

Efficacy of a biomechanically-based yoga exercise program in knee osteoarthritis

The Yoga of Awareness program in the management of fibromyalgia

Role of Yoga in Cancer Patients

Yoga for Treating Rheumatoid Arthritis

Occupational exposure to extremely low-frequency magnetic fields and the risk of ALS

Extremely Low Frequency-Electromagnetic Fields (ELF-EMF) Can Decrease Spermatocyte Count and Motility and Change Testicular Tissue

Adverse Impacts of 5G Wireless Networks: Analysis, Computation and Mitigation of RF-EMF Exposure on Human’s Health

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The brain is a complex organ responsible for many cognitive processes including focus and concentration.

Several brain regions are involved in focus and concentration, including the prefrontal cortex, parietal cortex, and basal ganglia.

When we try to focus on a task, these regions of the brain work together to filter out distractions and keep attention on the task at hand.

What is the difference between concentration and focus?

While “focus” and “concentration” are often used interchangeably, there is a subtle difference between the two terms.

Focus refers to the ability to direct one’s attention to a particular task or activity, while ignoring distractions. It involves being fully engaged and present in the moment and directing your full attention to the task at hand.

Concentration, on the other hand, refers to the ability to maintain focused attention over a long period of time. It involves the ability to sustain attention and stay focused on a task, even in the face of distractions or fatigue.

In other words, concentration is the initial act of directing attention, while concentration is the sustained ability to sustain that attention over time.

Focus and concentration are important for productivity, learning and success. By developing these two skills, you can improve your ability to stay on task, ignore distractions, and achieve your goals.

The factors of lack of concentration and attention.

Distractions

In today’s world, there are countless distractions that can divert our attention from the task at hand. Examples include social media notifications, emails, phone calls, conversations, and environmental factors such as noise or clutter.

Take a break! To feel your inner capabilities.

Neurotransmitter imbalances.

Neurotransmitters are chemicals in the brain that help regulate mood, cognition, and metabolism. Imbalances in neurotransmitters like dopamine, norepinephrine, and serotonin can interfere with attention and concentration.

Both dopamine and serotonin are neurotransmitters, which are chemical messengers in the brain that communicate through neurons. Serotonin is linked to emotions like happiness, focus, and relaxation, while dopamine is associated with reward, motivation, and productivity.

Norepinephrine, also called noradrenaline, functions as both a neurotransmitter and a hormone, and it is vital to the “fight-or-flight” response in your body. It increases alertness, arousal and attention, constricts blood vessels, which helps maintain blood pressure in times of stress and affects your sleep-wake cycle, mood and memory.

Imbalances in this neurotransmitters can lead to anxiety, depression, attention deficit hyperactivity disorder (ADHD), headaches, memory problems, sleeping problems, low blood pressure (hypotension), low blood sugar (hypoglycemia), changes in blood pressure, heart rate.

Stress, chronic stress and anxiety.

When we are stressed or anxious, the brain’s “fight or flight” response is activated. It can interfere with attention and concentration by redirecting cognitive resources to deal with the perceived threat.

The mind is preoccupied and this can also cause physical symptoms like tension or restlessness which further impedes concentration.

People who suffer from chronic stress should practice Yoga, meditation and pranayama or any stress management technique.

Boredom

If a task isn’t engaging or challenging, it can be hard to stay focused. This is especially true for repetitive or mundane tasks.

Sleep deprivation

Lack of sleep has a profound impact on cognitive function, including attention and concentration. When we lack sleep, the brain’s ability to filter out distractions and maintain attention is compromised.

ADHD

Attention Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects attention, impulse control and hyperactivity. People with ADHD have trouble staying focused and are often distracted. It lacks organization and anchoring.

Environmental factors

Noise, visual stimuli and interruptions can also interfere with attention and concentration by overloading the brain’s ability to process information.

Overall, a lack of concentration is often the result of a complex interplay of factors in the brain and the environment. By understanding these factors and working to resolve them, you can improve your ability to focus and maintain your attention on the tasks that matter most.

Hormonal changes

Hormonal changes like those that occur during puberty, pregnancy, or menopause can affect cognitive function and lead to poor focus and concentration.

Aging

As we age, our cognitive function naturally declines, which can lead to a lack of focus and attention. However, staying physically and mentally active helps slow this decline.

How to improve your focus and concentration

There are several things you can do, but the nost important thing is to have good time with yourself…only.

Go inside, far of noise and cell phone, enjoy nature and yourself…

Reduce distractions

Try to minimize potential distractions by turning off notifications on your phone, closing unnecessary tabs on your computer, and finding a quiet workspace.

Practice mindfulness

Mindfulness meditation and pranayama reduce stress and anxiety and improve your ability to concentrate.

Prioritize sleep

Make sure you get enough sleep each night to support your cognitive function. Aim for 7-8 hours of sleep per night and establish a regular sleep schedule.

Exercise regularly

Regular exercise has been shown to improve cognitive function and reduce stress.

This eliminates accumulated mental and physical toxins, boosts the immune system and regeneration.

Split Tasks

If you are working on a large or complex task, break it down, it will be easier to manage. This will help you stay motivated and focused on each individual step.

Use a planner or calendar

Write down tasks and set specific deadlines to help you stay organized and focused on what needs to be done.

Stay hydrated and take care of your diet

Drinking plenty of water and eating a balanced diet will help support cognitive function and improve your concentration.

It is important to remember that improving focus and concentration is often a gradual process and results can take time. If you continue to have trouble concentrating despite these strategies, developing yoga, meditation, and pranayama sessions can be helpful.

Yoga improves concentration and attention

Yoga is a great tool. A yoga practice involves mindful movement, breathing, and meditation, which help reduce stress and improve cognitive function. Also, some yoga poses like Vrkasana (Tree Pose) or Garudasana (Eagle Pose) require concentration and balance and train the mind to focus.

Yoga has also been shown to have a positive impact on mental health. For example, a 2017 study found that regular yoga practice was associated with improved attention and working memory in adults. the elderly.

I invite you to read this article on the significant impact of yogic practices on the brain.

Postures

Here I give you some postures and breaths that you can practice

Tree Pose (Vrksasana): This standing pose involves balancing on one foot while leaning on the other. It can help improve focus and concentration.

Eagle Pose (Garudasana): This pose requires focus and balance as you wrap one arm and leg around the other. It can help improve focus and concentration.

Downward Facing Dog (Adho Mukha Svanasana): This pose stretches the spine and can help improve circulation to the brain, which can improve cognitive function.

Breathing exercises:

Ujjayi Breath: This breathing technique involves inhaling and exhaling through the nose while constricting the back of the throat. It can help calm the mind and reduce stress, which can improve focus and concentration.

Nadi Shodhana (Alternate Nostril Breathing): This breathing technique involves inhaling through one nostril and exhaling through the other, alternating between the two. It can help balance the hemispheres of the brain and improve concentration. Learn how to practice it here.

Meditation techniques:

Mindfulness meditation is about focusing on the present moment without judgment. It can help improve concentration by training the mind to stay present and centered.

Transcendental meditation involves repeating a mantra to calm the mind and reduce stress. It has been shown to improve cognitive function and concentration. Check out my post from last week here.

With a loving-kindness meditation, one sends positive thoughts and feelings to oneself and others. This helps you improve your overall well-being and reduce your stress, which in turn improves concentration and attention.

It is important to note that yoga and meditation practices are highly individualized, so what works for one person may not work for another. It’s a good idea to experiment with different techniques and find what works best for you.

Additionally, it’s always a good idea to work with a qualified yoga teacher or meditation instructor to ensure proper alignment and techniques. Book my services for effective results.

Your diet

Diet plays an important role in improving focus and concentration. I give you dietary recommendations and ayurvedic tips who will help you. The best is to know your prakriti (personal ayurvedic constitution) to learn which food are good for you and your digestive fire.

A balanced diet should be composed with a variety of fruits, vegetables, whole grains, lean proteins and healthy fats to provide the nutrients your brain needs to function properly.

Incorporates omega-3 fatty acids. They are present in fatty fish like salmon, sardines and tuna, as well as in walnuts, flax seeds and chia seeds. They also reduce inflammation in the brain.

Limit processed foods and sugar. This is one of the best tips in Ayurvedic medicine. Processed foods and sugary drinks cause spikes and crashes in blood sugar. The impact on concentration and attention is significant. It is therefore best that you limit these foods and choose whole, unprocessed foods instead.

Stay hydrated because dehydration leads to fatigue, brain fog, and poor cognitive function. It is important to drink plenty of water throughout the day and lukewarm.

Consume caffeine in moderation. It can temporarily boost concentration and attention, but it is important to consume it in moderation as it can cause headaches, stomach aches, nervousness and delay sleep. And we are precisely looking to improve the quality of sleep!

It can also have a diuretic effect, causing flushing of the face, involuntary muscle contractions and restlessness.

Alcohol and drugs obviously alter cognitive functions and lead to a lack of concentration.

Some additional things to consider:

I give you here elements who can help you further:

Set yourself clear and specific goals. It will help youto stay focused and motivated. Make sure your goals are achievable and measurable, andbroken downbreak them down into smaller steps to make them more manageable.

Prioritize your tasks: Not all of your tasks are created equal. Identify the most important tasks and tackle them first when your focus and energy levels are at their highest.

Take breaks. Taking short breaks throughout the day helps you recharge your batteries and stay focused. Try brisk walking, stretching, or deep breathing exercises.

Uses self-talkpositive for build your confidence and stay motivated. Negative self-talk is demotivating and leads to a lack of focus.

Seek help. If you’re having trouble concentrating, don’t be afraid to ask your friends, family, or yoga teacher for help. Sometimes talking to someone else can help you gain a new perspective and find new strategies for improvement.

References

Difficulty Concentrating in Generalized Anxiety Disorder

How Concentration Shields Against Distraction

Tired and lack focus? Insomnia increases distractibility

Impact of Chronic Stress on Attention ControlThe impact of anxiety upon cognition

Attention Deficit Hyperactivity Disorder

Sleep deprivation: Impact on cognitive performance

Brain foods: the effects of nutrients on brain function

The Effect of Healthy Diet on Cognitive Performance