The Impact of Sleep on Health

We still probably don’t fully understand all the reasons why we sleep, as well as the benefits of good sleep. However, if you have ever suffered from insomnia or various forms of disturbed or disrupted sleep, you may be aware of how detrimental the effects of a lack of good sleep can be.

The effects of adequate, good-quality sleep are profound. Sleep scientists suggest 7-9 hours of sleep per night. Also, those who get 6 or fewer hours per night may be at increased risk for stroke, cognitive decline, diabetes, and heart disease (1). Also, here are some of the perks of good sleep (2):

• Sleep has a positive impact on appetite regulation and weight
• Improved cognitive function—those who get adequate, good sleep tend to do better on cognitive tasks and tests.
• Sleep helps with memory, and helps us prune out information that we don’t need.
• Sleep allows our bodies to repair from wear, tear, and damage.
• Sleep disturbances can contribute to emotional imbalances and a higher likelihood of mishaps and accidents.

Practical Steps: Ayurvedic Tips for Good Sleep

Now that you are convinced of the value of good sleep, let’s look at some practical Ayurvedic tips for good sleep. Here are a handful to get you started.

1. Dim the lights. Bright lights, particularly the blue light emitted from phones, computers, and televisions, inhibit melatonin production. Dim the lights before bedtime and avoid the use of electronics close to bedtime.
2. Avoid eating before bedtime. This is an important Ayurvedic tip for good sleep. This tip for good sleep impacts sleep quality and liver function. You want your body to be able to focus on rejuvenation and waste cleanup at night, not digestion. Try to eat your last meal of the day 3-4 hours before you go to bed.
3. Incorporate grounding, and soothing routines. It may take time for your nervous system to wind down so that you can sink into sleep. Practices such as taking a warm bath, practicing some calming yoga postures, or reading a book (an actual book, not on a screen!) may help you slowly ease into dreamland. Also, try this Ayurvedic tip for good sleep: massage your feet with gently warmed oil, such as ghee or sesame oil. You can even add a drop of a calming essential oil such as lavender.
4. Lastly, we tend to sleep better in slightly cooler temperatures. Many experts suggest a room temperature of 60-67 F for ideal sleep (3). So, you may want to adjust your climate controls accordingly.

Sleep is Foundational

In conclusion, good sleep is foundational. It is one of the three pillars of life. We hope that these Ayurvedic tips for good sleep help you get a better night’s rest for a better day!

References

Harvard Health. (2020). In search of sleep. Retrieved from https://www.health.harvard.edu/womens-health/in-search-of-sleep

(2) Rao, R. Good living practices. KaivalyaWellness.com

(3) Sleep Foundation. The best temperature for sleep: Advice & Tips. Retrieved from https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep

Greta Kent-Stoll is a Certified Ayurvedic Practitioner (NAMA), as well as a writer, editor, and Certified Iyengar Yoga Teacher. Her Ayurveda practice is based in Asheville, North Carolina and she is the co-owner of Iyengar Yoga Asheville.

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Agni: Digestive Fire, and How to Tend It

To understand the foods, fluids, and practices that support healthy digestive fire, it is helpful to return to the principles of agni. Agni is your digestive fire. Like a well-tended campfire, you want to keep your agni burning steady and bright, but not too hot. If you think about food as fuel and your agni as your digestive fire, you want your agni to cleanly burn the fuel that you provide it.

In general, substances that are warming and light assist agni. Also, you need just the right about of liquid and oils for strong agni. Drinking large amounts of water, especially cold or ice water, dampens agni. It’s like putting out the fire. On the other hand, sipping on small amounts of warm or hot water helps stimulate agni. So, what about additions to your warm water, like ghee with your warm water in the morning?

Ghee: Agni Booster

A teaspoon of ghee added to your warm water or tea is a nice way to boost digestive fire and also add some lubrication to your entire system. Just the right amount of good quality oils boost agni, and ghee or Ghruta in particular is known for its ability to bolster digestion.

Also, perhaps unknowingly, many of us experience dryness and dehydration on some level. If you experience dry skin, eyes, hair, or brittle nails, it may be that your fluids are a little low. Increasing water intake helps. However, your cells like fat! Sometimes the ticket may be increasing the intake of good quality oils, such as ghee and ghruta.

Lastly, Ayurveda teaches that when ghee is taken in warm water on an empty stomach, it helps pull toxins from the deeper tissues back into the digestive tract. When the ama, or toxins, return to the digestive tract, they can then be effectively eliminated.

Ghee in Your Morning Warm Water

So, how to do it? Simply boil a cup (8-12 ounces) of water first thing in the morning, stir in a teaspoon of ghee or ghruta, and sip while warm. You can also add a pinch of ginger for a little flavor and an extra agni boost.

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Ghee for Skin and Healthy Rasa

Ayurveda organizes human physiology into seven dhatus, or layers of tissue. The most external layer is the rasa dhatu, or fluids of the body. Though this layer is superficial, it is important and all-pervasive. Fluids such as lymph, plasma, and mucus protect, encase, and nourish the various other organs and tissues. Therefore, keeping adequate and healthy rasa has an effect on all the other deeper layers of physiology.

In addition, when the rasa is adequate, the other layers will be nourished. If the rasa is inadequate or excessive, the deeper tissue layers will be negatively impacted.

Ghee is Moisturizing

Ayurveda teaches that one of the ways in which to build and maintain healthy rasa, or fluids, is the intake of good quality fats. Ghee and ghruta are prime examples. Ghee is tridoshic, meaning it is suitable for all three doshas, it is easy to digest, and it supports healthy moisture levels in the skin and other tissues. This is especially important for those who run dry, such as Vata types. In addition, if you live in a dry climate or experience dry, chapped skin and lips in the winter, ghee is a friend to your skin and your whole body.

Ghee is Nourishing

In addition to nourishing your skin by providing moisture, ghee and ghruta offer other nutritional benefits. PIOR Living’s ghruta offers digestible, fat-soluble vitamins A, D, E, and K, antioxidants, essential fatty acids, including Omega 3s, as well as trace minerals. Furthermore, Ayurveda considers ghee to be a brain tonic and a key food for building ojas (vitality). When the body is well nourished, your organs, including your skin can perform their best.

How To Enjoy Ghee for Skin

Cooking with ghee and eating ghee are great ways to put ghee to use for your skin. In addition, you can even use ghee externally on your skin as a massage oil for abhyanga—or apply it to especially dry skin patches as a spot moisturizer. You may discover that some Ayurvedic massage oils and moisturizers contain a blend of ghee and other oils, such as coconut, sesame, or shea butter. A dap of ghee on the lips can soothe chapped, dry lips, and no harm if you swallow some!

Consider ghee for skin, internally and externally. Eating ghee helps build healthy fluids, moisture, and necessary fat tissue. Applying ghee topically provides added external moisture and protection.

Greta Kent-Stoll is a Certified Ayurvedic Practitioner (NAMA), as well as a writer, editor, and Certified Iyengar Yoga Teacher. Her Ayurveda practice is based in Asheville, North Carolina and she is the co-owner of Iyengar Yoga Asheville.

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As I mentioned above, the state of your hair is an indication of the state of your bones. The bone tissue is called asthi dhatu in Ayurveda. If you want to have healthy, shiny, strong hair, consider how you are caring for your bones. Is your diet nutritious and wholesome? Are you getting a variety of whole, organic foods and adequate supplies of minerals and vitamins such as calcium, magnesium, vitamin K, and vitamin D?

Also, what is the state of your digestion? You could have a perfect diet, but if your digestion is compromised you will not adequately absorb your nutrients. For tips on balancing digestion, you can read our post on ghee and digestion. Also, consider focusing on foods that balance your constitution. In addition, you may want to consider these tips on regulating agni.

Ghee for Hair

Along with digestive health, ample nourishment, and bone health, when it comes to hair health, moisture matters, both for internal consumption and topical application.

Eating Ghee

If you are experiencing dry, brittle, or thin hair, consider adding more healthy lipids to your diet. This will boost the rasa dhatu and will likely be reflected in the health of your hair. Ghruta and ghee are perfect examples of nourishing, ojas–building fat sources. Since Vata dosha is dry by nature, Vata-types may need to intentionally add extra fat to their diet. If you are thinking about ghee for hair, consider adding a spoonful of ghruta or ghee to your morning porridge, spreading it on your toast, or using it regularly as a cooking oil. Also, be sure you are drinking enough water. Broths and herbal teas may be helpful too for increasing hydration.

Topical Application

Perhaps you’ve seen avocado hair masks, honey hair masks—maybe even egg or mayonnaise hair masks! Ghee can be used as a hair mask too! This is another great usage of ghee for hair. To use as a hair mask, apply a couple of spoonfuls of melted ghee to your hair and scalp. Massage in well and let sit for an hour or two. You may want to use a shower cap to prevent getting ghee on clothing and upholstery. Rinse out with a gentle, sulfate-free shampoo. You can also experiment with mixing one part ghee and one part coconut oil.

Applying a small amount of oil to the scalp is part of Ayurvedic self-care. You can find special hair oils that contain herbs such as brahmi and bhringaraj. You can do similarly with plain ghee or ghruta. However, if you choose to apply ghee to your scalp before bed, use just a very small amount and focus on your scalp, not your hair. Also, you may not want to sleep on your most expensive pillowcases when testing this out!

Nourishment for Health

In closing, there are a number of ways to use ghee for hair—both topically and internally. If nothing else, the moisture, healthy fats, and vitamins contained in ghee will nourish your whole body from the inside out. And, a healthy body means healthy hair!

Greta Kent-Stoll is a Certified Ayurvedic Practitioner (NAMA), as well as a writer, editor, and Certified Iyengar Yoga Teacher. Her Ayurveda practice is based in Asheville, North Carolina and she is the co-owner of Iyengar Yoga Asheville.

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Top 3 Ayurvedic Medicine Products

Let’s take a look at a few of the essentials to keep on hand.

Ghruta

Ayurveda has a love affair with oils, especially ghruta. Ghee is becoming more popular in cooking and in health food circles—you can find ghee in many major grocery stores. Ghruta is the Sanskrit word for ghee. You may also see it spelled ghrta or ghrita.

There are many key differences between Ayurvedic ghee or ghruta and most commercially available ghee. One key difference is that ghruta is made using the milk of A2 cow breeds, such as Gir or Desi cows. A2 milk is more readily digested and metabolized by humans because it doesn’t contain certain beta-casein proteins which can lead to impaired digestion and inflammation. On the other hand, most ghee available in the United States comes from A1 cow varieties such as Jersey, Holstein, Friesian, Ayrshire, and British Short horn. The milk and other products that comes from these cows can be much more difficult to digest.

You can read more about how we make our ghruta, but the thing to know is that ghruta is a highly beneficial Ayurvedic medicine product—and it has many usages both internally and topically! You can cook with ghruta, add it to tea, spread it on toast, infuse herbs in it for medicinal needs, and even use it externally for your skin.

Chyawanprash

What is this curious herbal jam you may ask? Chyawanprash is a special Ayurvedic medicine product that is made from a number of deeply rejuvenating herbs. The base is amla berry, which is rich in vitamin C and an incredible rasayana. Chyawanprash also contains other nourishing herbs such as ashwagandha, tulsi, brahmi, and shatavari. You can stir Chyawanprash into hot water to make a special vitality tea. Or, try spreading a spoonful on a date for a special ojas tonic. Along with ghruta, Chyawanprash is a wonderful item to add to your Ayurvedic toolkit.

Self-Care Products

In looking for Ayurvedic Medicine products, there are many wonderful herbs, supplements, and body care products to choose from. However, daily self care, known as dinacharya, is key to Ayurveda. Here are a few ideas for products to support your daily self-care.

• A tongue scraper
• Neti pot
• Sesame oil
• Dry brush or special garshana gloves
• Rosewater

Ayurveda Tailored To You!

Ayurveda is not one-size-fits-all. It is highly individualized. So, the products you will require really depend on you and your needs. However, these are a few ideas from some essentials to get you started.

Greta Kent-Stoll is a Certified Ayurvedic Practitioner (NAMA), as well as a writer, editor, and Certified Iyengar Yoga Teacher. Her Ayurveda practice is based in Asheville, North Carolina and she is the co-owner of Iyengar Yoga Asheville.

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Eyes, Fire, and Vision

The eyes are most closely connected to Pitta dosha and vision relates to the fire element—the chief element that composes Pitta dosha. Therefore, with some exceptions, dry and irritated eyes tend to indicate a Pitta imbalance. Chronic dryness, especially during the fall and early winter (Vata time of year) may also point to a Vata disturbance. However, when it comes to many issues with the eyes, it is helpful to examine one’s vikruti (current constitutional state) to assess whether there may be a Pitta imbalance.

Signs of Pitta imbalance include but are not limited to:

• Intense anger, rage, and/or judgement
• Feeling hot
• Rashes
• Bloodshot, red, or irritated eyes
• Burning indigestion, loose stools
• Early graying of hair
• Inflammation, particularly with redness and heat

If you are experiencing one or more of these symptoms, it is likely that your Pitta may be increased, causing an energetic and constitutional imbalance.

Furthermore, if your eyes are bothering you, in addition to considering an overall Pitta-pacifying food plan and lifestyle, you may also want to consider ghee for your eyes. There are a few different ways in which you can use ghee to benefit eye health.

Firstly, according to Ayurvedic scholar, author, and practitioner Dr. David Frawley, “Ghee itself is the most important food for the eyes, and by taking 1-2 teaspoons twice a day, vision can be improved.” (1) Dr. Frawley goes on to mention that Chyawanprash is also a wonderful tonic for the eyes, as its chief ingredient is amalaki, which is beneficial for the eyes and pacifies Pitta dosha.

Ghee For Eyes: Lesser Known Practices

In addition to taking ghee internally to build ojas, calm Pitta, and benefit the eyes, there are topical eye treatments that use ghee for eyes. Netra tarpana or netra basti is a treatment in which the eyes are literally given a ghee bath. This can be a very beneficial practice. However, due to safety and sterilization practices, it is best to do this practice under the guidance of an experienced Ayurvedic practitioner. Or, enjoy this treatment at an Ayurvedic spa or clinic. You can read more about this practice here.

Ghee Gazing

Another Ayurvedic practice that uses ghee for the eyes is the practice of gazing at a ghee lamp. You can either purchase or make a ghee lamp (by placing a wick in a small glass jar filled with ghee) and then gazing at the flame for up to 20 minutes (1). Dr. Frawley comments that star-gazing is another wonderful way to cool and clear the visual field (1). Plus, lunar energy is extremely balancing for Pitta dosha!

Whether you eat ghee, gaze at a ghee lamp, or receive a special ghee bath for the eyes, it is clear that ghee nourishes more than just our bellies! But be sure to use a high quality ghee, like Ghruta for maximum benefits. PIOR Living Ghruta is authentically made according to Ayurveda traditions using free-range and grass-fed A2 Indian Gir cows.

References

(1) Frawley, D. (2000). Ayurvedic healing: A comprehensive guide. Twin Lakes, WI: Lotus Press.

Greta Kent-Stoll is a Certified Ayurvedic Practitioner (NAMA), as well as a writer, editor, and Certified Iyengar Yoga Teacher. Her Ayurveda practice is based in Asheville, North Carolina and she is the co-owner of Iyengar Yoga Asheville.

The post Can Ghee Help Your Eyes? appeared first on PIOR Living.

First of all, as a reminder, ghee is a deeply nourishing substance and is highly revered in Ayurveda. Beyond being a high quality cooking oil, ghee improves agni (digestive fire), nourishes all tissues in the body, and builds ojas (vitality and health).

Ghee and Vata Balance

One way to understand just how helpful ghee is for anti aging is to understand the connection between ghee and Vata dosha. Each phase of life is characterized by one of the three doshas. Childhood is considered the Kapha time of life, adolescence through middle age is the Pitta time of life. The winter years are the Vata time of life.

There are many gifts that come with the Vata time of life. For instance, in this phase, individuals are often able to step back from their career and family duties and there may be more of an emphasis on inward or spiritual pursuits.

At the same time, it is important to be aware of the potentially ill effects of Vata dosha, particularly in the aging process. Vata dosha is characterized as light, cool, and dry. It is also associated with autumn and the end of the life cycle. Dryness (as in dry skin and tissues) and lightness (as in muscle loss) are common attributes of the aging process. Our bodies and minds change and evolve with time without a doubt. However, by bringing opposite qualities such as oiliness, and nourishing, earthy foods, one can help mitigate the predominance of Vata dosha as one ages.

This is where ghee and anti aging is especially relevant. To nourish and moisten dry tissues, eating ghee on a daily basis can help tremendously. Ghee will help keep tissues moist and pleasantly plump from the inside out.

Also, our ojas, or vital life sap, naturally depletes with age. Ghee is one of the primary ojas-building foods.

Ghee for Keeping the Mind Sharp

As we age, we are often looking for ways to keep our minds and memories sharp. Ayurveda teaches that ghee nourishes the brain and is a medhya rasayana, meaning that it supports memory. Therefore, ghee, ghruta, and other high quality fats may be helpful with anti aging because they assist in brain health.

Ghee for Moisturizing the Skin

Also, as we age, we are often aware of changes with our skin. Since ghee provides moisture and builds rasa (plasma, bodily fluids), it can help:

• Hydrate the skin, reducing the onset of wrinkles
• Repair damage done by various skin conditions
• Speed up wound and scar healing

Ghee also improves digestion which has a direct impact on our skin, nails and hair. From aiding in the assimilation of nutrients to repairing the gut wall, ghee improves the overall functioning of the digestive system, resulting in healthier, brighter and clearer skin.

Ghee for Improving Eyesight

In addition, many people experience vision challenges as they age. Ghee may not mean you never need glasses, but Ayurveda teaches that ghee is highly beneficial for the eyes. Ayurvedic scholar Dr. David Frawley teaches that “Ghee itself is the most important food for the eyes, and by taking 1-2 teaspoons twice a day, vision can be improved” (1).

There are many factors to consider in anti aging, but by nourishing ojas and rasa, and supporting brain health and eye health, ghee and Ghruta just might be one of your key foods for longevity.

Greta Kent-Stoll is a Certified Ayurvedic Practitioner (NAMA), as well as a writer, editor, and Certified Iyengar Yoga Teacher. Her Ayurveda practice is based in Asheville, North Carolina and she is the co-owner of Iyengar Yoga Asheville.

References

(1) Frawley, D. (2000). Ayurvedic healing: A comprehensive guide. Twin Lakes, WI: Lotus Press.

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What is Lactose Intolerance?

Dairy products, such as milk, kefir, and yogurt contain lactose, a type of sugar. The enzyme lactase is needed to digest lactose, and many people don’t have adequate enough levels of lactase to digest the lactose contained within dairy foods. Risk factors for lactose intolerance include age, ethnicity, premature birth, and illnesses that affect the small intestine (1).

Adults are more likely than children to experience lactose intolerance and it is not uncommon for people to struggle more with digesting dairy as they age. Also, your genetic roots can make you more or less likely to have enough lactase to digest dairy products. For example, individuals of Middle Eastern and Southern European descent are more likely to experience lactose intolerance than Northern Europeans. This may be linked to whether or not one’s descendants practiced cattle domestication (2).

Choosing Lactose Free

If you do struggle to digest dairy, you will want to choose foods that are lactose free. You can easily do this by eating plant-based foods. However, there are many benefits to eating good quality dairy products and you may wonder, is ghee lactose free and is it safe for me?

Due to the way in which ghee and Ghruta are prepared, these nutritious, ojas-building foods contain little to no amounts of lactose. When ghee is prepared, the butter fat is separated from the lactose and casein-containing milk solids. Furthermore, PIOR Livings’ Ghruta is slowly cultured and separated, with the resulting butter further cultured, simmered and separated again. Ghruta produced by this method has the purest lipid molecules. Therefore, even those who are lactose intolerant generally do fine with eating ghee and Ghruta.

Benefits of Ghee

Now that we have established that ghee is generally safe for those who eat a lactose-free diet, you may wonder about ghee and what all the buzz is about. Ayurveda holds ghee and ghruta in high regard and ghee is also becoming more popular in the West. These are just a few reasons to eat ghee. Ghee…

• Nourishes the brain.
• Gently stimulates agni, the digestive fire.
• Builds ojas.
• Is a versatile cooking oil with a high smoke point.

So, for all those lactose-sensitive people, ghee is a generally a safe option for you. If you are new to eating ghee and Ghruta, tread lightly, and you may want to try cooking with ghee or spreading ghee on your morning toast.

Greta Kent-Stoll is a Certified Ayurvedic Practitioner (NAMA), as well as a writer, editor, and Certified Iyengar Yoga Teacher. Her Ayurveda practice is based in Asheville, North Carolina and she is the co-owner of Iyengar Yoga Asheville.

References

(1) Mayo Clinic. (n.d.). Lactose intolerance. Retrieved from https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232

(2) Nutrients. (2020). Genetics of lactose intolerance: An updated review and online interactive world maps of phenotype and genotype frequencies. 12(9), 2689. https://doi.org/10.3390/nu12092689

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Tend The Inner Fires

Think about the agni, or digestive fire, like any fire that needs tending. You want to keep the fire burning steady and bright—not too hot, and at the same time you don’t want to let it fizzle out. How do you maintain a steadily burning fire? You need to give your agni just the right amount of fuel and at regular intervals. Too much fuel (or food) will overwhelm the fire. At the same time, too little fuel will cause the fire to die out.

Also, certain foods are better than others at stoking and maintaining the digestive fire. In general, foods that are light, moist, and warming are best for boosting and balancing digestion. Yet, choosing the ideal foods and herbs will vary based upon one’s constitution, the time of year, and other factors. Cooked vegetables, kitchari, and warming digestive spices such as ginger, cinnamon, cardamom, and black pepper all stoke the digestive fire. In addition, for Pitta types and those with a warm constitution, spices such as fennel and coriander are great for enkindling the digestive fire without overheating and aggravating Pitta dosha.

Ghee and Digestion

As mentioned earlier, ghee plays a helpful role in digestion. Similar to cooling digestive spices such as fennel and coriander, ghee gently enkindles the agni without aggravating Pitta dosha. Also, ghee is tridoshic, so it is appropriate for Vata, Pitta, and Kapha types.

Ghee Boosts Absorption

Another positive attribute of ghee is that it carries beneficial plant constituents and nutrients deeper into your cells. For instance, turmeric is much more bioavailable when you consume it with fat (such as ghee) and a small amount of black pepper. Taking turmeric with ghee increases its effectiveness.

This same principle applies to many other herbs and spices. This is why you can find special herb-infused ghee products such as Ashwagandha Ghee or Brahmi Ghee. Ghee helps carry the herbs deeper into your cells. In addition, taking herbs and spices with ghee increases the moisture and ojas-building components of those plant allies.

So, if you are curious about ghee and digestion, you can rest assured that ghee supports balanced digestion. Ghee and ghruta make wonderful cooking oils. Or, you can take ghee or ghruta with hot water and digestive spices to target digestive support. Any way you enjoy it, ghee nourishes ojas, enkindles agni, is nutrient rich, and is certainly tasty!

Greta Kent-Stoll is a Certified Ayurvedic Practitioner (NAMA), as well as a writer, editor, and Certified Iyengar Yoga Teacher. Her Ayurveda practice is based in Asheville, North Carolina and she is the co-owner of Iyengar Yoga Asheville.

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