Ayurveda offers a holistic approach for premenstrual symptoms treatment, promoting overall well-being and balance during your menstrual cycle. 

Premenstrual symptoms can be a challenging and uncomfortable part of many women’s lives.

In this article, I will dive into Ayurvedic remedies, their physiological benefits, and the scientific support behind them. 

Discover how dietary adjustments, a blend of herbal supplements,  yoga, and pranayama can transform your menstrual health.

I personally get relief from menstrual syndrome by practicing yoga 3 times a week and only feed myself with fresh food.

All my meals are without processed and industrial food. 

I have had no breast pain, headaches, mood shifting and belly cramps since that time. I encourage you to try, among the advices, what fits you, especially observing your diet and you will recover and get relief naturally.

Which food worsens the condition and which improves it. Because food also affects the balance of our hormones as well as the quality of our mind. 

What is premenstrual syndrome (PMS)

Premenstrual Syndrome (PMS) is a condition that affects many women in the days or weeks leading up to their menstrual period. While the exact cause of PMS is not entirely understood, it is related to hormonal fluctuations and their effects on our various body systems. 

Hormonal Fluctuations:

During the menstrual cycle, there are significant fluctuations in hormone levels, primarily estrogen and progesterone. In the first half of the menstrual cycle (follicular phase), estrogen levels rise, and then they decline as the ovulation phase approaches. After ovulation, progesterone levels increase.

What is the role of estrogen in your body?

Estrogen plays a role in regulating serotonin, a neurotransmitter associated with mood. When estrogen levels drop in the latter part of the menstrual cycle, it can affect serotonin levels, potentially leading to mood swings and irritability.

It can also affect fluid balance in the body. That’s why some women experience bloating and water retention due to these hormonal shifts.

What is the role of Progesterone?

Progesterone influences the GABA (gamma-aminobutyric acid) receptors in the brain, which have a calming effect. When progesterone levels drop before menstruation, it can lead to increased anxiety and irritability.

Now you understand what is behind your mood changes…

Inflammation and Immune Response:

PMS may be associated with an increased inflammatory response in the body. This could be related to the release of certain immune factors in response to hormonal fluctuations.

For example, prior to the onset of menstruation, the cells composing the uterine lining, known as endometrial cells, start to deteriorate. This deterioration leads to the release of significant quantities of inflammatory prostaglandins. These substances result in the narrowing of blood vessels in the uterus and induce the contraction of the muscular layer, ultimately causing discomforting cramps.

Neurotransmitter Changes:

Premenstrual syndrome is associated with changes in various neurotransmitters in the brain. For example, dopamine and norepinephrine levels may fluctuate, which also influence mood and energy levels.

That is why you feel tired before, during and after your periods.

Genetic and Lifestyle Factors:

There is evidence to suggest that genetics may play a role in PMS susceptibility. 

Lifestyle factors, such as stress, poor diet, and lack of exercise, also exacerbate PMS symptoms.

It is important to exercise regularly to maintain fluids circulations in the body and stay in homeostasis state.

Psychological Factors:

Your psychological state affects premenstrual syndrome by increasing the symptoms. Stress, sadness, and low energy can create a feedback loop.

Individual Variability:

It’s important to note that not all women experience PMS to the same degree, and some may not experience it at all. 

But PMS affects 20 to 50% of women of childbearing age

Individual variations in hormone sensitivity, genetic predisposition, and lifestyle factors all contribute to the variability of PMS symptoms.

In summary, PMS is a multifactorial condition influenced by hormonal fluctuations, neurotransmitter changes, immune responses, genetics, and lifestyle factors. All these factors lead to the diverse range of physical and emotional symptoms associated with PMS. 

So, what are the solutions?

Natural Remedies, Yoga, and Pranayama for a Healthier Menstrual Cycle

Herbal Supplements: The Power of Nature

Depending on the symptoms experienced, you can choose the plants adapted to your case.

All advice that I give you as a naturopath and ayurvedic therapist has to be confirmed by adapting them according to your constitution so your doshas and your medical history. It is necessary to consult to have the best diagnostic and efficiency.

1. Ashwagandha (Withania somnifera): 

This adaptogenic herb is known for reducing stress by lowering cortisol levels, leading to improved emotional stability and reduced anxiety. The physiological benefit of lower cortisol is well-documented in stress reduction studies.

Consumption of ashwagandha is not recommended without medical advice, or contraindicated, in people who are pregnant or breastfeeding, suffering from intestinal disorders, suffering from hyperthyroidism, suffering from hemochromatosis.

Recipe t: Mix 1/2 tsp of Ashwagandha powder in warm milk or a dairy-free alternative. Consume before bedtime.

2. Shatavari (Asparagus racemosus): 

Rich in phytoestrogens helps to correct the hormonal balance and makes the cycle regular. It also helps lower the activity of mediators that cause pain and cramps during periods. 

In addition to the bioactive compounds, the various parts of the plant also contain a rich supply of beneficial nutrients and minerals, including manganese, copper, zinc, cobalt, potassium, selenium, calcium, and magnesium. Furthermore, the plant contains essential vitamins such as Vitamin A and ascorbic acid. Notably, it also contains crucial fatty acids like gamma-linolenic acid, which plays a significant role in the treatment of conditions such as high cholesterol, heart disease, mood disorders, diabetes, and arthritis.

Anyone taking diuretic medication should avoid shatavari. The supplement may also cause low blood sugar. People taking medications or herbal remedies to lower blood sugar should refrain from taking shatavari

 Recipe: Brew Shatavari root, 1-2 grams per day, in hot water for a soothing tea.

3.Triphala (A Blend of Three Fruits): 

Acting as a mild laxative. Triphala aids with constipation and bloating and common premenstrual discomforts. Its physiological benefits in promoting healthy digestion are well-documented.

Triphala is contraindicated for children, pregnant and breastfeeding women.

Recipe: Prepare a Triphala decoction by steeping 1 tsp of Triphala powder in hot water for 10-15 minutes.

4. Brahmi (Bacopa monnieri):

Brahmi’s cognitive-enhancing effects are scientifically supported. It helps maintain mental clarity and emotional stability.

This plant is the perfect ally in combating stress, it is an adaptogenic plant that has an anxiolytic and soothing effect. It works positively in cases of physical and psychological stress, notably by reducing the cortisol levels (the stress hormone) and supporting neurotransmitter activity.

Brahmi is known to help alleviate Alzheimer’s symptoms, a disease characterized by neuron degeneration and the progressive decline of cognitive faculties and memory. Numerous recent scientific studies have demonstrated that Brahmi contributes to maintaining brain performance as it directly affects the brain’s microcirculation. It is also believed to alleviate the effects of Parkinson’s disease and shows very encouraging results in the treatment of depression.

Brahmi is highly valued by meditation practitioners because it helps purify the mind, and yogis attribute to it the power of elevating the spirit and facilitating the opening of the 7th chakra.

It serves as an excellent remedy for relieving arthritis, gout, and other inflammatory diseases. It soothes symptoms of irritable bowel syndrome and gastrointestinal or digestive disorders (gastric ulcers, flatulence, indigestion, constipation).

Brahmi has powerful antioxidants, which help protect our body against free radicals. It is also a powerful anti-inflammatory which allows better cerebral circulation. Brahmi is also known to control blood sugar levels in diabetic patients and can help improve the symptoms of hypoglycemia.

Although the use of this supplement is considered safe, as a precaution, young children, pregnant and breastfeeding women should avoid taking it.

It is also not recommended for people suffering from urinary obstructions or emphysema.

It may interact with other medications, such as certain sedatives, antidepressants (amitriptyline), neuroleptics (phenothiazines), and also thyroid treatments.

Brahmi has few side effects, however certain undesirable effects may be felt (especially when taken on an empty stomach): dry mouth, nausea, diarrhea, stomach aches and cramps.

Recipe: Brahmi can be consumed as a herbal tea or in capsule form. You can also apply Brahmi oil on your scalp to soothe your mental activity. 

Dietary Adjustments: Nourishing Your Body

It is not new…

A balanced diet with whole, unprocessed foods provides essential nutrients, maintains stable hormonal system, blood sugar levels, and supports emotional well-being.

Reducing salt and sugar intake prevents water retention and mood swings, with scientific studies backing the benefits of these dietary adjustments.

Stay well-hydrated with warm water or herbal teas aids in digestion and reduces bloating. Proper hydration supports overall bodily functions.

Choose your diet consciously and be aware that the optimal functions of your body depend, among other things, on the quality of the food you give it.

Lifestyle Recommendations: Mind-Body Balance

Yoga and Meditation: 

Scientific studies and practitioners confirm that regular yoga and meditation reduce stress, balance the nervous and hormonal system, leading to homeostasis, decreasing anxiety and promoting emotional stability.

What yoga postures to alleviate PMS: 

You can start by practicing this 3 poses:

• Child’s Pose: Relieves Tension in the Lower Back

Excellent in increasing blood circulation, as it aids in promoting the flow to the spine, brain, and organs.

The torso rests on or between the thighs, which helps to promote digestion. As you breathe in and out while in the posture, your belly expands and allows for a massage of the digestive organs. This helps move your digestion along, and can help alleviate gas pain as well.

Brings balance to both the mind and the body through strengthening, stretching, and connection to the inner-self. As a result, practicing Child’s Pose gives you that boost that you need both mentally and physically to move through the day with energy and focus.

• Cat-Cow Pose, 

It stretches your belly muscles and helps reduce menstrual cramps, and also increases flexibility and strengthens your spine!

• and Supine Bound Angle Pose 

This pose helps to open the hips and stretch your pelvis region. It’s great for helping to relieve symptoms like stomach cramps and bloating by stretching the muscles and increasing circulation. It can also be helpful in reducing lower back pain.

Adequate rest and sleep 

It supports hormonal balance and emotional well-being. Sleep studies show a direct link between quality sleep and emotional stability.

If you want to experience a complete yoga class to relief your PMS, click here to get your free class.

Abhyanga, or self-massage 

Do it with warm sesame oil, improves circulation and relaxes muscles, providing physical relief backed by physiological benefits.

Aromatherapy: The Power of Scent

Inhaling calming essential oils like lavender, rose, or chamomile activates your olfactory system, promoting relaxation and reducing emotional tension.

Aromatherapy recipe: add a few drops of your chosen essential oil to a diffuser.

Nasya: 

It is a nasal application of herbal oils that can alleviate headaches and sinus congestion, providing psychological relief. You can use 1 or 2 drop of sesame oil in each nostrils.

Pranayama:

Deep breathing exercises, such as Nadi Shodhana (Alternate Nostril Breathing), balance the autonomic nervous system and so lead, among other things, to emotional stability. 

Conclusion

By incorporating these ayurvedic remedies and routines, you can find relief from premenstrual symptoms or simply get rid of them while benefiting from the physiological and scientific advantages they offer. 

No need for chemical supplements, all is in nature and your body. These natural solutions support your menstrual health and enhance your overall quality of life. Embrace the power of Ayurveda and Yoga to create a healthier and more balanced menstrual cycle.

References:

The Effect of Yoga on Menstrual Disorders

Premenstrual Syndrome

Association among Premenstrual Syndrome, Dietary Patterns, and Adherence to Mediterranean Diet

Exercise for premenstrual syndrome: a systematic review and meta-analysis of randomised controlled trials

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

…

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

A specific Yoga protocol for osteoporosis fights it and helps prevent and reverse the condition effectively.

As with all other tissues, bone tissue regenerates. But osteoporosis results from an imbalance in the regeneration of new tissue.

Osteo” means bone and “porosis” means pores.

In osteoporosis, the bone structure becomes porous and bone mass decreases.

The consequences?

The bone becomes brittle, you are more prone to fractures and even on a simple movement or jerk.

In general, women over the age of 50 are more prone to natural loss of bone mass, and older women show a higher rate of bone mass loss as they age. The reason given is the decrease in estrogen after menopause. Estrogen is responsible for maintaining bone health in women.

Osteoporosis symptoms

Generally, there are no signs and symptoms in people with osteoporosis. They often realize this after a fall, therefore during a fracture. Osteoporosis is diagnosed by bone densitometry, a technique that involves checking the bone density in the hip and spine.

The precursor symptoms that may appear are slight back pain due to the appearance of microfissures in the vertebrae and the weight of the body may be the reason, the loss of a few centimeters in height and the appearance of kyphosis ( forward curvature of the top of the spine).

Wrists, hips and vertebrae are the most common first fractures due to osteoporosis.

The rate at which we lose bone mass in the last years of life depends on the quality of the bones during our young age.

We therefore understand the importance of taking care of your body from an early age.

How to prevent osteoporosis?

This is about prevention. And it’s not for lack of telling you in my posts.

People who start exercising at an early age are less likely to develop osteoporosis later on.

A sedentary lifestyle is one of the most common causes of osteoporosis along with excessive alcohol consumption and tobacco use leading to loss of bone mass.

People with smaller frames (less bone tissue) feel the impact of osteoporosis more than those with larger bones, because smaller frames have fewer stores of bone mass to lose to osteoporosis. Reduced secretion of sex hormones in both sexes (estrogen for women and testosterone for men) can initiate the disintegration of bone mass.

In addition to age, which causes the natural decline in sex hormones in both sexes, the functioning of the prostate in men and of the breast in women can contribute to the decline in sex hormones in both sexes.

Overactive thyroid, parathyroid or adrenal glands can also lead to loss of bone mass leading to osteoporosis.

Osteoporosis can be prevented by including adequate amounts of calcium in the diet (dairy products, powdered eggshells, green leafy vegetables, soy, orange juice and fish with bones).

Vitamin D, through exposure to the sun, plays a vital role in the absorption of calcium.

Fractures due to osteoporosis can prove fatal for older people because in most cases they do not live beyond the first year after the fracture.

Yoga for osteoporosis

Is yoga good for osteoporosis?

Osteoporosis is the main cause of arthritis, this type of arthritis is known as osteoarthritis.

The loss of mass from the bony surfaces that meet at the joints makes joint movement difficult and painful. The friction between the two adjacent bones that form the joint becomes problematic.

How to practice

Yoga poses for bone health emphasize spinal alignment. Asanas are practiced that keep the spine straight in order to reduce the kyphosis that has set in due to osteoporosis.

As bone mass decreases in the vertebrae, they appear to collapse on top of each other and reduce the space between them. This limits the freedom of movement of the spine.

So focus on lengthening the spine while doing gentle yoga for osteoporosis. This recreates the natural movement and restores space between the vertebrae. A rigid spine is very likely to fracture at the slightest jolt it undergoes.

Yoga poses for osteoporosis include yoga asanas that bear the weight of the body on the arms and hands, to build bone density in the practitioner’s arms and hands.

To prevent osteoporosis with yoga and to treat osteoarthritis, gentle back extensions are practiced, lifting the chest and placing the spine in an arch towards the back.

That helps improve the density of bones that are affected by these movements.

The yoga asanas that are listed here under yoga for osteoporosis have been structured in an easy flow or a vinyasa flow to avoid any jerky movements.

Most fractures in osteoporosis patients result from a poor sense of balance. Transitions between yoga poses are performed appropriately with poses that challenge the balance of the practitioner.

Balance-enhancing yoga poses improve the strength of the balance center in the brain, which proves to be a boon in the later years of life when the sense of balance falls victim to the natural process. of ageing. Yoga poses designed for bone health are good for osteoporosis because they deliberately avoid extreme flexion and extension towards

Yoga Poses for Osteoarthritis

Here some of poses which can be practiced, all depends on your conditions and pathologies. These poses are only examples of what i can suggest during my yoga classes.

If need some help to build your yoga and healthylife style, click here for a free session.

References

Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

Effects of Yogasanas on osteoporosis in postmenopausal women

Yoga and Bone Health

Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis

Ayurveda uses preventive and curative therapies, the Panchakarma is one of those. It uses also other various methods for purification and rejuvenation.

Ayurveda is more than just a healing system; it is a science and a proper art of living that helps to achieve longevity. It can guide each individual in the right choice of diet, lifestyle, and exercise to restore balance in body, mind, and consciousness, thereby preventing disease from gaining a foothold in the system.

Panchakarma is a treatment program for the body, mind and consciousness, which cleanses and rejuvenates.

It is practiced individually to precisely meet the needs of one’s Ayurvedic constitution and specific disorders of the mind. It therefore requires observation and supervision.

The Panchakarma therapy principles

The treatment begins with pre-purification measures called Snehana and Svedana, then cleansing methods, Shodan are applied.

It is based on Ayurvedic principles that creation is made up of 5 main elements. Each of these 5 elements is present in greater or lesser proportions and includes a range of qualities that manifest themselves in a more or less obvious way in each individual and depending on the situation. The five basic elements are ether, air, fire, water and earth.

The combination of these elements constitutes the three doshas (tridosha): Vata, Pitta and Kapha, and their balance is unique to each individual.

• Vata: a combination of ether and air,
• Pitta: a combination of fire and water.
• kapha: a combination of water and earth, are called the tridosha.

These are the three humors or the three organizations of the body, which also derive from consciousness.

Each individual constitution and mind temperament is determined by the proportions of these three doshas at the time of fertilization meaning that when the embryo is formed, the constitution is determined.

When this doshic balance is disturbed, it generates disorders causing symptoms and eventually leads to disease.

Each individual constitution therefore has its own unique balance according to its own nature (vata, pitta and kapha or VPK).

This balance of VPK is the natural order. When this doshic balance is disturbed, it creates an imbalance.

Health is order; disease is disorder.

Order is the state of health, as defined by Ayurveda. It exists when the digestive fire (agni) is in a state of balance; bodily humors (vata, pitta and kapha) are in balance, the three waste products (urine, faeces and sweat) are produced and eliminated normally, the seven bodily tissues (rasa, rakta, mamsa, meda, asthi, majja and shukra/artava ) function normally, and the mind, senses and consciousness work harmoniously together.

When the balance of these systems is disturbed, the process of disease (disorder) begins.

The doshas according to their balance or imbalance:

Vata (air+ether) in balance: great agility, dry hair and skin, thin body, creative, energetic, flexible, excitement, new experiences

Imbalanced vata: hypertension, constipation, weight loss, weakness, arthritis, anxiety, insomnia, digestive problems.

Pitta (fire+water) in balance: perfect digestion, luminous complexion, good appetite, precise, quick-witted, direct and frank.

Pitta out of balance: itching, indigestion, excessive body heat, burning sensations, irritable temper, arguments.

Kapha (earth+water) in balance: great endurance, wide and soft eyes, strong body, soft skin, loyal, patient, stable, understanding.

Kapha out of balance: oversleeping, overweight, suffers from asthma, depression, diabetes, resistance to change, stubborn.

Benefits of Panchakarma

• Eliminate toxins and toxic conditions from your body and mind.
• Restore your constitutional balance by improving your health and well-being.
• Strengthen your immune system and become more resistant to disease.
• Reverse the negative effects of stress on your body and mind, slowing down the aging process.
• Bring deep relaxation and a feeling of well-being.

Purvakarma : the pre-purification measures:

Before the purification processes begin, it is necessary to prepare the body to promote the elimination of toxins. These two procedures are called snehan and svedana.

Snehan is oil massage. The oil is applied all over the body with a specific massage to move toxins to the gastrointestinal tract. Oil massage also makes superficial and deep tissues soft and supple, helping to eliminate stress and nourish the nervous system.

Snehan is administered daily for three to seven days.

Svedana is sweating or perspiration. It is practiced every day immediately after the snehan. A herbal concoction can be added to the steam to further loosen the toxins from the individual. Svedana helps liquefy toxins to direct them into the gastrointestinal tract.

After three to seven days of snehan and svedana, the body is ready to receive the method or methods of panchakarma given according to the constitution and disorders of the individual.

Cleaning methods: shodanas

• Vamana
• Virechan
• Basti
• Nasya
• Rakta Moksha

Vamana: Vomiting Therapy

When there is congestion in the lungs causing repeated bouts of bronchitis, colds, coughs or asthma, the Ayurvedic treatment is therapeutic vomiting, vamana, to remove the kapha causing excess mucus. Often this also releases pent up emotions that have been held in the kapha areas of the lungs and stomach along with the accumulated dosha. Once the mucus is released, the patient will feel relief instantly. Congestion, wheezing, and shortness of breath are likely to go away and the sinuses will become clear.

Therapeutic vomiting is also indicated in chronic asthma, diabetes, chronic cold, lymphatic congestion, chronic indigestion and edema. After vamana, it is recommended to rest, fast, smoke certain herbal cigarettes, and not suppress natural urges (i.e. urination, defecation, gas, sneezing, cough). If vamana is administered correctly, the person should feel relaxation in the lungs, be able to breathe freely, have lightness in the chest, clear thinking, clear voice, good appetite and all symptoms of congestion will disappear.

Virechan: Purgation therapy

When excess bile, pitta, is secreted and accumulated in the gallbladder, liver and small intestine, it tends to cause rashes, skin inflammations, acne, chronic bouts of fever, vomiting of bile, nausea and jaundice. The Ayurvedic literature suggests in these conditions the administration of a therapeutic purgation or a therapeutic laxative. Purgatives help relieve excess pitta that causes biliary disorders in the body. In fact, purgatives can completely cure the problem of excess pitta. When purgatives are used, the patient should not eat foods that aggravate the overriding mood or unbalance the three humors. 

Basti: Enema Therapy

Vata is a very active principle in pathogenesis (disease). If we can control vata through the use of basti, we have come a long way towards the root cause of the vast majority of disease. Vata is the main etiological (causal) factor in the manifestation of diseases. It is the driving force for the elimination and retention of feces, urine, bile and other excreta. Vata is mainly located in the large intestine, but bone tissue (asthi dhatu) is also a site for vata. Therefore, drugs administered rectally have an effect on asthi dhatu. The lining of the colon is related to the outer covering of the bones (periosteum), which nourishes the bones. Therefore, any drug administered rectally penetrates deeper tissues, such as bones, and corrects vata disorders.

Nasya : Administration nasale

The nose is the doorway to the brain and it is also the doorway to consciousness. The nasal administration of drugs is called nasya. An excess of bodily humors accumulated in the sinuses, throat, nose or head is eliminated through the nearest possible opening, the nose.

Prana, vital force in the form of nerve energy, enters the body through the breath carried out through the nose. It is found in the brain and maintains sensory and motor functions. Prana also governs mental activities, memory, concentration and intellectual activities. A dysregulation of prana results in malfunctioning of all these activities and produces headaches, convulsions, memory loss and reduced sensory perception.

Nasal administration, nasya, is therefore indicated for prana disorders, sinus congestion, migraines, convulsions and certain eye and ear problems. Breathing can also be improved by nasal massage. For this treatment, the little finger is dipped in ghee and inserted into the nose. The inner walls of the nose are slowly massaged, going as deep as possible.

This treatment will help to open the emotions. (The tissues of the nose are tender and for this application the nail must be kept short so as not to injure the delicate mucous membranes). Since most people have a deviated septum, one side of the nose will be easier to enter and massage than the other. The finger should not be inserted by force. The massage should be done by slow penetration, the finger moving first clockwise, then counterclockwise. In this way, the emotions stuck in the airways will be released. This treatment can be used morning and evening. This way breathing patterns will change as emotions are released and eyesight will also improve. 

Rakta Moksha: Ayurvedic blood purification

Toxins present in the gastrointestinal tract are absorbed into the blood and circulate throughout the body. This condition is called toxemia, which is the root cause of repeated infections, hypertension, and some other circulatory disorders. This includes repeated attacks of skin disorders such as hives, rashes, herpes, eczema, acne, scabies, leucoderma, chronic itching or hives.

In these conditions, in addition to internal medication, elimination of toxins and purification of the blood are necessary. Rakta moksha is also indicated for enlarged liver, spleen and gout. Pitta is produced from the disintegrated red blood cells in the liver. Thus, pitta and blood have a very close relationship. An increase in pitta can pass into the blood, causing toxicity, and therefore many pitta-genic disorders. Drawing a small amount of blood from a vein relieves the tension created by pitta-genic toxins in the blood. Leeches have been used as an alternative to bloodletting. Bleeding also stimulates the spleen to produce anti-toxic substances that help boost the immune system.

Toxins are neutralized, resulting in a radical cure for many blood-borne diseases. Certain substances such as sugar, salt, yogurt, acid-tasting foods and alcohol are toxic to the blood. In the case of certain blood disorders, these substances must be avoided to keep the blood pure.

For rakta moksha treatment other than bloodletting, there are blood purification practices involving herbs, gemstone therapy, or colored water therapy. For any rakta moksha treatment or related alternative treatment, it is beneficial to refrain from consuming yogurt, salt, sugar, alcohol, marijuana, sour and fermented foods.

What lifestyle and diet during therapy

At each stage of panchakarma therapy, certain lifestyle and diet guidelines should be followed. It is important to rest and remain calm to receive the full benefits and effects of the therapy.

One therefore avoids all strenuous exercise, sexual activity, late nights, loud music, television and other stimulating experiences.

This is also a great time to observe one’s thoughts and experiences during this time.

Meals are designed to support the cleansing process. As the toxins return to the gastrointestinal tract, the power of digestion is further slowed down. Kitchari is one of the adequate food techniques, very easy to digest, which nourishes all the tissues of the body, and excellent for the regeneration of cells. It helps in the detoxification and cleansing process.

Kitchari is a seasoned mixture of rice and mung dal, and is the basis of the Ayurvedic way of life. Basmati rice and mung dal both have the qualities of being mild and refreshing with a sweet aftertaste. Together they create a balanced diet; an excellent combination of protein and is tridoshic.

Conclusion

Panchakarma is a very technical Ayurvedic treatment and requires the proper guidance of a highly trained and knowledgeable Ayurvedic practitioner.

It cannot be undertaken alone with information from an article or a book.

Panchakarma is an individual process personalized to one’s constitution, physical and mental disturbances, disease and therefore requires close observation and supervision.

To rejuvenate and cure, join me ine the Ayurvedic panchakarma retreat. all the details here

Om Dhanvantari Namah

References

Ayurveda and Panchakarma: Measuring the Effects of a Holistic Health Intervention

Effect of panchakarma and Ayurvedic treatment in postpartum rheumatoid arthritis (amavata): A case study

An integrated therapy approach for the management of obesity-associated disorders: A case report

Effect of Vasantic Vaman and other Panchakarma procedures on disorders of various systems

Efficacy of panchakarma in sandhivata w.s.r. to knee arthritis

Efficacy of virechana karma in the management of obesity and hypothyroidism: A case study