Ayurveda . Female Health
Ayurveda tips during pregnancy and postpartum
On January 3, 2023 by marghevivianiI would like to talk about recommendations of Ayurveda during pregnancy. So you can learn also another point of view, not only medical. During pregnancy, a woman should avoid that which causes an increase in the Vata dosha in the body or the lower modes of passion and ignorance. Vata dosha is made up of the planets Mars, Saturn, Mercury and the elements of air and ether. Therefore, especially before childbirth, the body must be protected from drying out. If the body is too dry or tight, then childbirth will be more difficult for both the baby and the mother. Therefore, any signs of dryness should be corrected immediately. Some signs of internal dryness can be identified by dryness of the skin or lips. Constipation, hemorrhoids are also signs of internal dryness. Against dryness, you need a diet that increases Kapha dosha, i.e. drink plenty of fluids, milk, yogurt, more fruits and vegetables rich in fiber, oily foods, prunes, raisins, vitamins A, E, etc. If there are no special medical contraindications (threat of miscarriage, etc.), it is advisable for pregnant women to move more. Movement increases circulation and metabolism. For pregnant women, blood circulation in the pelvic area is especially important. It is advisable to take small, hourly walks in nature or fresh air every day. This will improve blood circulation and saturate the blood with oxygen necessary for your baby. Read moreYoga during pregnancy for normal deliveryIt is very useful to do a light oil massage daily. Special attention is paid to the feet, legs, abdomen, back, neck and shoulders, especially if there is a feeling of pain or heaviness in these places. The oil is absorbed through the skin into the bloodstream and soothes internal dryness. Oil microclysters are also good for this purpose, especially in the last month of pregnancy. A pregnant woman should follow a dosha-balancing diet. Nutrition should be fractional – often, but a small amount of food, so that there is no feeling of heaviness, bloating and tension. Canned foods should be avoided. Meals should include whole wheat flour products, brown rice, moong dal, fresh fruits, high fiber vegetables, dairy products and more healthy drinks. Boiled milk with cinnamon, butter and honey should be eaten more often. This should be done in the evening before bed or in the morning for breakfast. And don’t forget calcium and magnesium. Read more17 Ways to avoid burnouts and be happierREAD ALSO WHAT IS AYURVEDA? During pregnancy, the change in hormones in the mother’s body affects her appearance, psychology, behavior and consciousness. It should be noted that usually the emotions of a pregnant woman manifest themselves more strongly. Therefore, sometimes they do not control their feelings, and cry at the slightest provocation. There is no need to suppress it, as this is the normal state. Thus, the body throws out toxins and gets rid of negative psychological programs. The husband and those around him must be patient. Tell her more often about how you love her, how beautiful she is and how dear she is. A pregnant woman should be treated in the same way as a crystal vessel full of precious elixir, being afraid to break and spill at least one drop, i.e. carefully. In order for her mind to be peaceful, one must try to satisfy all her desires. However, this does not mean that all nine months are serene inactivity. If the mother only lies and sleeps, the child will be lazy. All actions and reactions of the mother strongly influence the child, and the formation of his psychotype. If the mother is naturally active, as usual before pregnancy, then it is better for the child than inactivity. But mother can not lift weights, walk fast, jump, overstrain, get nervous and tired. Work should be joyful and preferably creative. You need to decide wisely how much to rest, especially at the end of pregnancy. If a woman did yoga before giving birth, she not only can, but simply must do it if she wants the birth to go without complications and she has a beautiful and healthy baby. * But doing yoga should follow the recommendations for pregnant women in accordance with the trimesters. You need to follow the class schedule and carefully follow all the recommendations of the master. Then you can practice up to the 9th month. But yoga itself is a deep and complex science and it is not worth experimenting on your own, especially in such a special state, it is better to do it under the guidance of a qualified and responsible mentor. We know how many contraindications there are during pregnancy. And this is another list of what to avoid during pregnancy, following the Vedic tradition: In modern medicine, there are no reliable studies confirming or refuting these recommendations, but Ayurveda has centuries of experience in giving such advice to pregnant women. It is good for the mother before delivery to use ghee with a little chili powder (red pepper). During childbirth, it is desirable that prayers, mantras, spiritual hymns, beautiful music sound, as they create a favorable atmosphere during childbirth. The lower back and abdomen are constantly massaged to relieve discomfort, and in order to reduce pain, a hot mint compress is used. The allocation of mother’s milk largely depends on food, pleasant emotions and peace of mind. It happens that milk disappears from frustration, stress and bad mood. Therefore, the father must vigilantly ensure that no one offends or upsets the nursing mother. Subscribe to a Newsletter or follow my Instagram. With love, Marghe
Ayurveda . Yoga
How to stay healthy during winter like a Yogi
On November 5, 2022 by marghevivianiEh, sorry to say but winter is arriving. And together with winter, our immune system slows down. As a mother of a 3-year-old child and currently pregnant must be never out of track. But, in general, every parent must be healthier than ever, as they need to watch after their kids. I’ve learned a lot in the last few years, Yoga and Ayurveda helped me to pass every winter and climate change with ease. And today I wanna share my tricks on how to stay healthy during winter as a Yogi. This post may contain affiliate links, which means that I may receive a commission if you make a purchase using these links. As an Amazon Associate, I earn from qualifying purchases. 5 simple tips on how to stay healthy during winter as a Yogi 1. Add vitamin C Everybody knows since we are children, when someone gets sick we offer lemon tea or oranges. All because it contains Vitamin C. I will take a note from the School of Public health: Read moreYoga during pregnancy for normal delivery“Vitamin C plays a role in controlling infections and healing wounds and is a powerful antioxidant that can neutralize harmful free radicals. It is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others. The vitamin helps make several hormones and chemical messengers used in the brain and nerves. Vitamin C is also involved in the body’s immune system by stimulating the activity of white blood cells.” But instead of taking Vitamin C when you are already sick, try to consume fruits rich in Vitamin C on daily basis, or use a supplement of Vitamin C. Everybody says about different doses per day, but the best is 1 gram a day. 2. Review your diet Sorry to say that but better if you eliminate dairy and bananas from your diet this winter. All those products create a lot of mucus in our body which Ayurveda calls “ama” (toxins). And if our body create more mucus, means our immune system gets weaker, and it becomes more easy to transfer and keep viruses in our bodies. So, Yogi don’t eat cheeses, milk, yogurts, and bananas during winter time. Read more17 Ways to avoid burnouts and be happierStudy what Ayurveda offers to eat during winter in this post: Ayurvedic diet during autumn and winter 3. Get a Neti Pot Neti Pot is one of six cleansing practices of Shatkarmas in Hatha Yoga. Neti Pot is a special pot to cleanse your nasal passages from mucus. As I said earlier we tend to accumulate more mucus in winter and we have to get rid of it. Neti pot is a perfect solution, try to add it to your morning routine. Here I found you a nice Neti Pot you can order from Amazon.com for only $13. Here I was buying my own Neti Pot, on Amazon.it. 4. Contrast shower Your circulatory system transports nutrients around your body to maintain the health of your immune system, and also eliminates toxins from your tissues. You may be surprised how easy it is to boost your immune system and your circulation by ‘shocking’ your body with contrast therapy every day! Every time you take a shower or a bath, before going out make the water very hot and pour your body for a few minutes, then switch to the coldest water. You can repeat few times. 5. Stay barefoot Our feet are another secret tool to keep us healthy, there are plenty of points connected to our organs and immune system. Plus walking barefoot outdoors has a grounding effect, it helps us to connect with Mother Earth and to receive the healing power. Takeaway All those tips follow all my family, including my small daughter. As nobody wanna stay home sick, we try all out best to stay strong and healthy during winter. I don’t use modern medicine or antibiotics and I don’t touch the fever until it reaches the point of 40 degrees. But thanks to Yogic tricks we don’t arrive with such a high fever. I truly believe that our body can be much more resistant than we think, we simply must train it and stay with harmony with a nature. Please feel free to share your opinion about this post in the comments below. Subscribe to the newsletter or follow my Instagram to stay in touch 🙂 Stay healthy, Your Marghe
Ayurveda . Food & Recipes
Ayurvedic diet for autumn and winter seasons
On September 30, 2022 by marghevivianiOk, I can officially say that the summer is finished đ And with seasons changes also our bodies. During autumn and winter, we feel more cold and dry in our bodies. We also get lazier and is more common to start gaining extra kilos in the wintertime. All those means that is time to switch to the winter diet. When I was modeling in Asia, I used to eat only fresh salads and fruits all the time. And also in cold seasons, I was stuck to the same diet, but I was not feeling so great actually. Even though I was practicing yoga daily, my metabolism went even slower and I couldn’t warm myself in any way, also my mood became less positive and more anxious. Thanks to Ayurveda studies I learned that all those signs are classical Vata accumulation. The Ayurvedic lifestyle is based on three things: routine, moderation, and tuning in to the natural rhythms of the doshas and Agni (digestive fire). In winter and autumn, Vata increases and should be pacified. We should strengthen our Agni and try to keep warm. And autumn and winter time we must follow the diet to calm down our Vata. Here I’m going to tell you how. Learn more about Ayurveda in this post: Have you heard about Ayurveda This post may contain affiliate links, which means that I may receive a commission if you make a purchase using these links. As an Amazon Associate, I earn from qualifying purchases. Responding to the body The state of the body is in constant flux, with the strength of the doshas and the strength of Agni always changing. It is helpful to develop an awareness of your body so that dosha imbalance and Agni weakness can be noticed and addressed. Vata is the most easily elevated due to its changing nature; it is also the quickest to rebalance. Signs of elevated Vata Winter diet to pacify Vata Vata is irregular, moving, light, dry, cool, fine, quick, and rough. It is pacified by practices that are regular, stable, heavy, oily, heating, viscous, slow, and smooth as these characteristics are opposite to its own. To pacify Vata you will benefit from a regular diet of warm, soupy food and only consuming drinks hot. A diet to pacify Vata contains more fats and grains than diets for other doshas. The table shows the proportions of different foods to eat for a Vata diet as part of your daily meals: Grains – 55% Wheat, white rice, spelt, quinoa, cooked oats, yeast-free bread. Vegetables – 20% Fennel, cucumber, carrots, squash, okra, parsnip, beetroot, spinach, asparagus, sweet potatoes, courgettes, sweet peas, cooked and peeled tomatoes, artichokes. Fats, diary products, nuts, seeds – 15% Ghee, all cooking oils except for coconut oil.Fresh cheese, mozzarella, sour and sweet creams, hard cheese.Almonds, walnuts, pumpkin seeds, sunflower seeds, sesame seeds. Pulses – 10% Mung beans, kidney beans, soy milk, red lentils, soy products. Spices and herbs Aniseed, basil, dill, fennel, ginger, cinnamon, cardamom, cumin, turmeric, bay leaves, cloves, sage, marjoram, rosemary. Fruits Sweet and/or sour fruit: grapes, pineapple, apples, avocados, fresh dates, strawberries, figs, oranges, kiwis, limes. Salt The salty taste pacifies vata. Opt for local or Himalayan rock salt (rose-coloured or white). Sweeteners Small quantities of: raw cane sugar, jaggery, fruit juice concentrate, molasses, honey. Foods for pacifying Vata. Ayurveda * Food to reduce or avoid to soothe Vata Yoga and meditation for Vata Vata’s tendency for movement, irregularity, and lightness benefits from the focus, quiet, and calming and grounding effect of yoga and meditation. To practice yoga with me register in my Online Yoga Studio and get the first lesson for free. To register here and join the lessons click here. Takeaway We should always remember that living along with nature and listening out rhythms and rhythms of nature will help to maintain our health. And Ayurveda is the best study that teaches us that. It’s been many years that I practice Ayurvedic knowledge for myself and my family, and I feel better in every season of the year, every stage of my life. Try this winter diet and let me know how it works on you. If you would like to study more about Ayurveda I highly recommend you to get this book: Practical Ayurveda by Swami Sivananda. Feel free to express yourself about this topic in the comments below and subscribe for updates or follow my Instagram to stay in touch. Always yours, Marghe
Ayurveda
Daily routine according to Ayurveda
On August 4, 2022 by marghevivianiToday I would like to share the daily routine I developed during these years. And as one who practices yoga, all those steps are fully recommended by Ayurveda. Read this post about the main aspects of this Indian knowledge of life. Of course, lately, I don’t respect them as when I was single and with no kids, now is way more challenging. But I found out that even if I do at least three practices a day, I already feel much better, healthier, and happier. If you are developing any new daily habits, don’t try to applicate all of them together at the same time. have you heard about the 21-day rule? Well, choosing one habit at a time to try not to skip it during 21 days, is a perfect time to make your habit settled in your daily routine. This post contains affiliate links. If you use these links to buy something I may earn a commission, with no costs to you. I promote only products I would use myself. Thanks. What I practice everyday 1. Wake up with the Sun Is suggested to wake up in accord with nature by Ayurveda as well as by modern scientific research. And as yoga is a sister of Ayurveda, is says that waking up with first sunlight synchronizes the bodyâs internal biological clock, increases physical immunity and mental balance, and lifts a person’s spirituality. So most of the practices described in this list must be done in the early morning before or during sunrise. 2. Drink a lot of water during the day Have a glass of hot water early in the morningâit will help activate Agni (digestive fire), lubricate the body, and support bowel movementsâ. And remember to drink only water during the day, especially when is the hot season you must stay hydrated enough. 3. Clear your bowels It is best to have a daily bowel movement first thing in the morning. The timely and regular elimination of the waste products gives lightness to the body and prevents disease caused by ama (toxins). It must be a natural daily act, without the use of any stimulants such as caffeine for example. 6. Perform oil massage Oil massages are recommended for everyone. The simplest oil to use is sesame oil (good for Vata andKapha). Those with Pitta can use cooling coconut oil. 7. Take a fresh shower or a bath Ayurveda places great importance on cleanliness. Washing the body should be part of everyoneâs morning routine. In order to protect your hair and eyes, avoid using very hot water on your head. 4. Clean nasal passages with slightly salty water When your nose is clean you breathe better. You breathe better means your mind is more clear and your prana (life force) can circulate without any blockages. Use a Neti pot to clear excess mucus from your nose and sinuses. Mix 1â2 teaspoon salt with 1 cup warmwater, and pour it into one nostril using the pot. When done, blow out the remaining water from eachnostril. If you are a surfer, is ok to skip it đ 5. Do a breath work After cleaning your nasal passages is perfect to practice Kapalbhati breath, which is also called lung purification. It will help you to pull out the rest of the water and finish cleaning. Otherwise, you can practice any other breathing technique. Controlling the breath allows prana (life energy) to be stored and released from the solar plexus. This revitalizes the body and mind when performed before, during, and after asanas. Throughout the session, focus on the breath to reduce fatigue and boost oxygen supply. Breath control is important to aid movement and recharge the muscles. 9. Practice yoga al least 15 mins Performing the asanas (yoga poses) keeps the joints, muscles, ligaments, tendons, and other moving parts of the body healthy, increasing circulation and flexibility. They also energize all of the body systems, providing an internally orientated, non-competitive, and meditative exercise routine, while promoting an inner sense of calm. You can start with a few Sun Salutations and try to increase the rounds every day. Or you can contact me for private yoga lesson;) For ones who forgot: I am a certified Yoga Teacher with Yoga Alliance here you can learn more about my certifications. 8. Meditate Read this post on How to meditate properly or use this Yours App. 10. Practice positive thinking Choose one or two positive affirmations, or use them all. Repeat them three times a dayâwhen you wake, at a convenient time during the day, and before bed. Say them slowly and clearly, with determination, and in a relaxed state of mind, as if talking to a friend. Not expect immediate results. *Do research on your favorite positive affirmations and save them on your phone notes, or write them down in your notebook. The practice of positive thinking goes deeper than using affirmations. The path of raja yoga encourages us to uplift our minds through the practice of positive attitudes toward both ourselves and others. Read more here. 11. Eat consciously Read this post Diet to have more energy. 13. Practice active relaxation Short, active muscle contractions followed by a sudden and complete muscular release will remove many hidden tensions in the body. The easiest way is to practice Savasana. 14. Go to sleep before 10 pm Read the first point. Keeping to a routine Regularity in your daily routine is essential. Getting up, eating, and going to bed at the same time each day will provide an ideal framework for a healthy life and a day full of energy. All of the bodyâs processes will benefit from this regularity. For example, eating your meals at the same times each day means your agni will know to become active at those times. Feel free to share your own daily routine in comments below. You can ask me any question or follow my Instagram to stay in touch! Yours Marghe
Ayurveda . Food & Recipes
Tips to a healthy fasting
On July 21, 2022 by marghevivianiFasting means giving up solid food in order to eliminate accumulated toxins and cleanse the system. It is a wonderful method of keeping healthy and activating self-healing. Benefits of fasting Fasting gives rest to the stomach, intestines, and digestive organs. It cleanses and rejuvenates the body, removes blockages, relieves Agni (digestive fire), and gives energy. Physically, your system gets an entire overhaul. Fasting will help you to develop strong willpower and enable you to concentrate better: it will also allow you to experience clarity. How to fast I would like to advise you if your body is quite intoxicated, is better to switch to a vegetarian or vegan diet for a month or two before starting to fast. Otherwise, all toxins will exit altogether and make you feel more tired. If you are already following a plant-based diet there are no limits on when to start fasting (from the book of Paul Bregg “Miracle of Fasting”). During a fast, drink plenty of warm water, herbal teas, or light broth. Don’t do strenuous mental or physical work during and fast lasting 24 hours or longer. If you get nauseous, drink water mixed with a little lemon juice. Be careful not to give in to cravings or to overeat. If this happens, the best remedy is to fast again. Try to work on your mental state during your fasting, and try to understand on a deep level why you are doing all this. Repeat inside: “I am doing it for my good, to clean my body and the mind, to feel healthier and happier.” Breaking your fast Break any fast that is longer than a day gradually, over the same duration as the fast. Reintroduce vegetable soup, diluted fruit juice, or coconut water first, three to four times daily for one-quarter of the length of the fast. Then, if your fast was longer than three days, continue with a diet of mainly fruit and cooked vegetables for the next few days. * A fast can vary in length from 16 hours to a few days. Seek the guidance of an expert if you wish to fast for longer than 2-3 days. 16 hours fasting If your lifestyle or constitution doesn’t allow for long fasts, this easy version is highly beneficial, especially when done on a regular basis. Have a light lunch and then skip dinner or breakfast. This ensures a roughly 16-hour period of not eating solid foods. 24 hours fasting During a 24-hour fast, drink warm water, herbal teas, or hot and light vegetable broth. If it is difficult to sustain the fast, you can mix the juice of 2-3 fruits with water, or drink 1-2 glasses of fresh carrot juice with a drop of vegetable oil. Alternatively, try 24-hour fruit fast. Any juicy fruit apart from mangoes will be beneficial. Avoid bananas and grapes. 2-3 days fasting You can fast as long as two or three days on your own, provided you are careful to break the fast slowly by gradually introducing light and soupy foods at the end of the fasting period. (!) Important note: Talk to your doctor before fasting, especially if you have a health condition, or have had one in the past. Do not fast if you have an elevated Vata, or you are pregnant, nursing, or underweight. Did you ever fast? Feel free to leave a comment with your experience below or follow my Instagram to stay in touch! Read also post about Concept of Ayurveda. Always yours, Marghe
Ayurveda . Food & Recipes
Sattvic diet and what is Sattva
On December 22, 2021 by marghevivianiThe best description about Sattvic Diet gives Bhagavad Gita: The food which increase purity, strength, health, and joy are sattvic. Bhagavad Gita Sattva – the energy of peace Sattva is one of the three energies of the mind, or gunas. The Sattvic diet consists of pure food that provides health, energy, joy, peace and clarity. Our mind and body are strongly influenced by what we eat and drink. A sattvic meal is prepared from fresh, natural ingredients. It is eaten freshly cooked and in moderate amounts, sitting down, and taking your time. It is easy to digest and leaves you feeling light and energized. SATTVIC FOODS are ⢠whole grains⢠fresh vegetables⢠ripe fresh fruits⢠nuts, seeds and legumes⢠milk products⢠not too exciting spices⢠natural sweeteners But for myself, I exclude dairy products. So what are the other two energies, or gunas? Rajas – the energy of negative emotions Ragas is energy of agitation. Rajastic foods increase negative emotions, such as lust, anger, greed, selfishness, violence, and egoism. Rajastic foods are excessively pungent, bitter, sour, salty, dry, and burning. Tobacco is rajastic, and sattvic foods eaten in a hurry becomes rajastic. RAJASTIC FOODS are Tamas – the energy of laziness Tamas is the energy of resistance. Tamastic foods are stale, decomposed, or unclean and can make you full, inert, lazy, and depressed. Meat, poultry, fish and all intoxicants (such as alcohol, marijuana, and opium) are all tamastic in nature. Sattvic food taken in excessive quantity (overeating) becomes tamastic. TAMASTIC FOODS are Conclusion If you have any doubt itâs very easy to check. Try follow your mood and attitude and general body feeling after your meal. And you will see the answer đ Also check out this post EAT LESS â THE KEY OF HAVING MORE ENERGY. If you would like to learn more about plant-based diet, I have written a guide exactly for this occasion. It called Plant-based Eating: A beginners guide to optimal health, sustainable weight loss and increased energy. With the help of this guide, you will be ready to step into the world of plant-based eating in no time and set yourself up for success. The cost of the book is only $7. You can buy it here. Stay healthy and mindful! Feel free to leave your comment or contact me here or subscribe to newsletter to be updated about new posts. With love, Marghe.