Ayurvedamagazine

Tag: STRESS

  • Covid-19: ‘Yoga, Meditation effective adjunctive therapies’

    Certain Meditation, Yoga asanas (postures), and pranayama (breathing) practices may be
    effective as supplemental treatment to novel Coronavirus, a new study has suggested.

    The researchers from the Massachusetts
    Institute of Technology, Harvard University, University of California-San
    Diego, and Chopra Library for Integrative Studies found that     the anti-inflammatory effects of Yoga
    and Meditation could make them adjunctive, or supplemental, to the treatment of
    the novel coronavirus. They believe such practices can reduce severity of the
    coronavirus infection significantly.

    The paper was recently published
    in the Journal of Alternative and Complementary Medicine (JACM).

    Earlier studies found that 90
    minutes of Yogic stretching can boost two key anti-microbial peptides — β-defensin
    and HBD-2 expression, which in-turn can contribute to a robust immune system.

    The authors explained that they found evidence of stress and
    inflammation modulation, and also preliminary evidence for “possible forms
    of immune system enhancement, accompanying the practice of certain forms of Meditation,
    Yoga, and Pranayama, along with potential implications for counteracting some
    forms of infectious challenges.”

    The researchers noted that
    Yoga and Meditation may enhance the activity of Melatonin, which could be useful
    to treat SARS-CoV-2 as it was found to be protective against lung injury
    caused by a ventilator in animal models.

  • ‘Include Yoga in online learning curriculum’

    Indian Vice President M Venkaiah Naidu has urged
    educational institutions to include Yoga as part of online learning programmes
    being conducted in the wake of Covid-19 pandemic while Prime Minister Narendra
    Modi observed the ancient healing system is “more relevant in the current times”.

    They were speaking on the occasion of the
    International Day of Yoga.

    “Yoga boosts immune system of the body. You must
    include Pranayama in your daily life. Pranayama Yoga or breathing
    exercises strengthens our respiratory system. It is more relevant in the
    current times as it is the respiratory system of the body that is most
    adversely affected by the Covid19 virus”, Prime Minister said while addressing
    the nation early on Sunday.

    Today, all of us should stay away from large
    gathering and practice Yoga at home with our families. This year’s theme is
    ‘Yoga at Home and Yoga with Family’. Yoga promotes family bonding as children,
    youngsters, elders in family come together to practise Yoga, there is a flow of
    positive energy in home. Yoga also promotes emotional stability, he added.

    Speaking at the digital ‘Yoga and Meditation Shivir’
    organised by SPIC MACAY on the occasion of International Day of Yoga, Vice
    President Venkaiah Naidu said Yoga is a unique gift of India to the world which
    is successfully transforming millions of lives around the globe.

    He said children must be introduced to Yoga at a
    young age. “I am glad that ‘UNICEF Kid Power’ has listed 13 Yoga stretches and
    poses for children,” he added.

    Observing that the 5,000-year-old Yoga tradition is
    not a mere workout, he said: “It is a science that emphasizes balance,
    poise, grace, equanimity, peace and harmony”. Various components of Yoga
    such as postures, breathing exercises and meditation techniques together help
    in bringing about a positive transformation in the human body and mind in innumerable
    ways, he added.

    Calling for large-scale scientific experimentation
    to further explore the immense possibilities of Yoga as a wellness solution, Naidu
    said Yoga as a mode of therapy or Yog Chikitsa has become extremely
    popular. He said a large number of studies offer scientific evidence for its
    potential to treat a number of diseases.

  • Healing Lower Back Pain Through Yoga

    Yoga, the ancient healing system, seeks to bring about a
    harmonious union of the mind and the body. It’s not just about physical
    exercises and helps with a wide range of physical and mental wellness issues,
    from easing depression to boosting cardio and circulatory health, enhanced
    respiration and maintaining a balanced metabolism among others. On the eve of
    International Yoga Day, Clea Arroyo, a reputed Copenhagen-based Yin Yoga
    Teacher and Craniosacral Therapist    , shares how the traditional art and
    science could relieve lower back pain, an ailment suffered by a large number of
    people across the globe. She also provides a few ayurvedic solutions that one
    can easily practise amid today’s hectic schedules.


    As per Ayurveda, another traditional healing system from India,
    there are three fundamental constituents of the individual body — and the world
    around us — each made up of a different combination of five great elements:
    ether, air, fire, water, and earth. Pitta dosha is fire and water, and Kapha
    dosha     earth and water. Vata dosha, ether and air, is most commonly
    involved with lower back pain. Lower back pain can be caused by various
    injuries, arthritis, illness, hernia or spinal problems. It can be in a
    specific area or spread over a large area.

    The spine is not a straight line. Imagine the spine’s shape
    from the back of the torso: The neck (cervical spine) curves in, the mid- and
    upper-back (thoracic spine) rounds out, and the lower back (lumbar spine)
    curves in again. The base of the spine and the sacrum is a series of fixed bony
    segments that also curve in.

    When you flatten your back or tuck your tailbone when you
    stand, you tend to inhibit the normal action of your abdominal muscles, distort
    the curves of your cervical and lumbar regions, compress your vertebral discs
    in an unhealthy way, compromise the stability-creating disconnection between
    your sacrum and pelvis or displace your abdominal organs by moving them back
    and down and it can interfere with your breathing.

    That’s why Yoga can help to manage and reduce back pain. Yin
    Yoga, being a slow-paced quiet practice that cultivates inner and outer
    stillness, is particularly effective in reducing the causes of back pain and
    the stress that comes along with it. Yin Yoga can also help to release and
    lengthen chronically contracted fascia.

    When we stress the fascia of our low back while being in a
    Yin Yoga pose and pay attention to the sensations, the nociceptors switch from
    being pain receptors to pressure receptors. With less pain, there’s less
    psychological stress, which in turn lowers our immune system.

    Another tool we can use in our Yoga practice is our breath.
    By slowing down the breath, we activate the parasympathetic nervous system, and
    turn off the stress inducing sympathetic nervous system. This helps to reduce
    chronic inflammation and chronic contraction of the fascia in the low back.

    Here’s a suggested sequence you can do to relieve back pain
    with Yin Yoga

    ·    Meditation

    ·    Butterfly (3 ~ 5
    minutes)

    ·    Shoelace (3 ~ 5
    minutes left and right)

     ·    On hands and knees and stretch like in
    cat-cow pose (1 min)

    ·    Square (3 ~ 5
    minutes)

    ·    Rest on back flat
    on the mat (1 min)

    ·    Crescent Moon (3 ~
    5 minutes left and right)

    ·    Rest flat on
    stomach on the mat (2 min)

    ·    Seal or Sphinx (3
    ~ 5 minutes)

    ·    Melting heart (3 ~
    5 minutes)

    ·    Rest flat on
    stomach on the mat (2 min)

    ·    Sleeping Swan (3 –
    5 minutes left and right)

    ·    Rest on back flat
    on the mat (1 min)

    ·    Sleeping mermaid
    (3 – 5 minutes left and right)

    ·    Shavasana
    (10 min)

     

    Notice what you are feeling while in the postures and when
    you come out of the poses, and even over the next few days. The intention is to
    heal, pay attention to sensations and to relax.

    Sometimes back pain stems from emotional stress; whether it’s
    from a busy life, financial matters, guilt or due to lack of emotional support.
    The stress we experience in the mind gets experienced in the body. Once an
    actual incident occurs, certain areas of the body can go into spasm to protect
    the weak point, and the on-going pain and tension in the body, can result in our
    being more emotional.

    In such circumstances, it’s important to relax the body and the
    mind as much as possible. When the mind is quiet, it is easier to return to
    that place of trust and the calm region within. It also helps ease the nervous
    system towards the parasympathetic state which gives us the ability to rest and
    relax.

    There are also a few ayurvedic solutions to reduce vata
    dosha    , and provide relief from pain, particularly back pain: –

     

    1. Stay warm

    One of the main qualities of vata dosha is that it’s
    cold. Comfort is the warmth factor to pain relief.

     

    2. Reduce your intake of spices

    Consuming a lot of spices in your food can have a very drying
    effect on the body and this can lead to constipation back pain.

     

    3. Eat warm foods

    Coldness creates constriction and congestion in the body,
    while the appropriate amount of heat provides expansion and allows the
    stool-carrying channels in the body (called srotas) to stay open so that
    you can eliminate your food.

     

    4. Practice Uttanasana

    Uttanasana (standing forward bend pose) for 30 seconds allows the body
    to eliminate lower back pain and the constriction of the stool-carrying
    channels caused by constipation.

     

    5. Oil your body

    If the skin is very dry, then nourishing your body with warm
    sesame oil before taking a warm shower makes the skin strong, moist and soft.
    Stress, exertion, depletion, and tiredness all increases vata dosha. Dryness
    and too much accumulated buildup of vata dosha leads to early aging in
    addition to pain in various parts of the body, especially the lower back.

  • Ayurveda to tackle depression

    Our everyday lifestyle which is analogous to episodes of
    undue stress and depression is making us vulnerable to ailments physically,
    mentally and spiritually.     Dr Sonica
    Krishan    , leading Ayurveda Consultant
    and Holistic Healing Coach    , writes on the topic ‘Ayurvedic treatments for
    depression’.


    According to Ayurveda, our body as well as mind is ruled over
    by three doshas (Vata, Pitta and Kapha) or
    the body humors viz. air, fire and phlegm. Vata
    or the air, Pitta or the fire and Kapha or the phlegm when in a balanced
    state reflects our natural wellness. But, vitiation in any of the three doshas results in ailments. And stress
    (physical and mental) tends to straightaway interfere with the natural balance
    of the three humors or doshas, as a
    consequence of which the body loses its natural wellness, resulting in depression.

    Ayurveda believes the main causative factor in mental disease
    to be the increase/ imbalance in the mental states of brain i.e. ‘Rajas’ and ‘Tamas’. The two states, ascribed to ‘Iccha ‘(desire) and ‘Dwesh’
    (repulsion), are predominantly triggered by stress. These, upon crossing the
    limits set by social norms and values, excite the ‘doshas’ or basic humors of the body resulting in degeneration of
    the brain powers and causing mental
    diseases.

    • Vitiation in Vata
    dosha     destroys mental sense and gives rise to grief and infatuation.

    • When the fire or ‘Pitta’
    manifests and increases inside the body, we experience excessive fear, lust and
    grief.

    • Imbalance in Kapha
    dosha     causes lethargy, anxiety and in-discrimination.

    Ayurveda believes in removing or staying away from the causes
    of depression along with change in thought process, counselling, correcting the
    imbalanced doshas and strengthening the
    ojas. The treatment modalities for
    depression include panchakarma,
    external therapies, internal medications, activities, proper diet and life
    style changes.

    Panchakarma – Vamana, Virechana, Basti , Nasya

    External Therapies– shirodhara,
    Shiro Basthi, Shiro pichu, Abhyanga

    Internal Medications – Medhya rasayana – as Ashwagandha (Withania somnifera), Brahmi (Bacopa
    monneri), Vacha (Acorus calamus), Shankhapushpi, jatamamsi (Nardostachys
    jatamansi).

     

    Ayurveda case studies for depression

    Case Study 1: Kushmand
    Ghrita     in the Management of depressive Illness

    Ayurveda uses Medhya
    Rasayana     drugs for treating depressive illness. Kushmanda Ghrita was taken as a trial drug to treat 35 patients
    clinically diagnosed of depression, using the DSM-IV diagnostic criteria. The
    patients were administered two doses of 10 ml Kushmanda Ghrita with 20 ml lukewarm water in morning & evening
    for one month. The trials showed significant results with psychometric
    parameters. There was significant reduction of depression symptoms i.e.
    anxiety, sad mood, low confidence, suicidal tendencies, lack of interest. Also,
    the candidates showed memory increase after treatment.

    Study conducted at: AYU Govt. Ayurvedic College, Burhanpur,
    Madhya Pradesh

     

    Case Study 2: Brahmi
    Ghrita     and its effects on depression

    Vishada and Avasada are the two conditions recognised as depression in
    Ayurveda, and the herbal formulation of Brahmi
    Ghrita    , recognised as one of the ‘Medhya
    rasayana     drugs’ has been proved to be highly effective in controlling depression.
    A trial was conducted on 42 patients clinically diagnosed of depression, using
    the DSM-IV diagnostic criteria to analyse the psychoactive effect of Brahmi Ghrita on depression. 25 patients
    were administered Brahmi Ghrita and
    17 with placebo capsule. Brahmi Ghrita
    showed moderate improvement on 40 per cent patients and mild improvement for
    balance and was statistically highly significant (p<0.005) as compared to
    placebo.

    Study Conducted at: Gujarat Ayurveda University, Jamnagar
    India.

     

     Case Study 3: Efficacy
    of Manasamrita Vataka on Generalized
    Anxiety Disorder with Comorbid Generalized Social Phobia

    Manasamitra Vataka has been used in this clinical trial
    for treating 72 patients, in the age group of 20 and 55, diagnosed with
    generalized anxiety disorder (GAD) with comorbid generalized social phobia
    meeting DSM IV TR criteria. The trial was conducted in random 3 groups.

    Group 1: 24 patients were given Manasamitra Vataka tablets, 100 mg, twice daily, for 30 days.

    Group 2: 24 patients were given Manasamitra Vataka for 30 days & Shirodhara therapy (which involves dripping of medicated oil over
    the forehead) for 7 days.

    Group 3: 24 patients were given Clonazepam 0.75 mg daily in divided dose for 30 days.

    Manasamitra Vataka has proven to be very effective and shown
    showed significant reduction in clinical parameters. It resulted in reducing
    severity of the disease and anxiety, mood stabilization for patients. For group
    2 Shirodhara reduced the drowsiness
    during daytime and showed an improvement in the quality of life of patients.

    Study Conducted at: NIMHANS (Deemed University), Bangalore,
    India

     

    Case Study 4: Clinical Evaluation of (Withenia somnifera) Ashwagandha Kshirpaka and Shirodhara in the Management of depression
    (Avsada)

    A study was conducted on 30 (15 patients each, randomly
    selected) clinically diagnosed depression patients to evaluate the
    effectiveness of Ashwangandha kshirpaka
    & Shirodhara.

    Group A: Ashwanagandha
    Kshirpaka    – 5gms & milk to make kshirpaka,
    2 times a day, 60 days

    Group B: Ashwanagandha
    Kshirpaka-     5gms & milk to make kshirpaka,
    2 times a day, 60 days & Shirodhara
    with Bala Tail for 7 days (conducted
    twice in a gap of 3 weeks)

    Both the groups showed positive response but Group B gave
    more significant positive results. Shirodhara
    therapy was found to be safe and effective, generating tranquilizing and
    relaxation effect on patients resulting in mental & physical fitness after
    the treatment.

    Study Conducted at: J.A.M.C. Nagpur,
    India.

     

    (Dr Sonica Krishan, B.A.M.S.,
    A.D.N.Y., Ayurveda Wellness Guide and Consultant, is an internationally
    recognized Author and Speaker in the areas of “Healthy and Joyous Living
    through Ayurveda, Yoga, Meditation and other Contemplative Practices”. She is
    based at Chandigarh, India. She is a leading Ayurveda professional besides a
    Health writer, Columnist and a Preventive Healthcare Coach. She has authored
    five books on Ayurveda and Natural Health Care)

  • ‘Meditation’ search peaks as people stay home

    ‘Meditation’ is among the top searches online these days as
    people resort to practice of self-care while under the stay-at-home orders amid
    the Covid-19 crisis. A new report from search engine ‘Google’ highlights how
    consumers’ interest, expectations and purchasing behavior got altered as the
    world attempts to cope with the worst health scare ever.

    Among the five key trends listed in the Google’s report
    include the practice of self-care. As people stay home, they’re focused on taking
    care of their own physical and psychological needs — in addition to those of
    friends and loved ones.

    “People are turning to online video for help in coping with
    anxiety and stress. So far in the US this year, views of ‘Meditation’-related
    videos are 50 per cent higher than the same period in 2019,” the 39-page report
    said.

    Along with ‘Self-care’, they surfed the web for ‘Breathing
    exercise’, ‘Yoga’ and ‘relaxation’, a trend which clearly points to people
    being stressed out due to the lockdown effect.

    “As people look to become more mindful, they’re searching for
    online meditations…searches for “@chrishemsworth meditation” and “live
    meditation with sri sri” are surging globally,” the search engine revealed
    through its social media handle recently.

    The other four trends listed out by ‘Google’ are More
    consumers using multiple devices, Increased reliance on Google, People creating
    and fostering relationships virtually and Adjusting routines to be at-home
    first.

  • Yoga to reduce lockdown stress

    As Covid-19 continues to spread, we have all experienced
    change and stress in our lives. Many of us had never heard of ‘social
    distancing’, but are practicing the same multiple times a day. All our workout
    options like gyms, fitness studios and group walks stand cancelled.

    A lot many people are stressed and concerned about staying
    healthy and maintaining a robust immune system. But there are things we can do
    from the confines of our home to bust the stress and Yoga is one of them. In
    addition to being a form of exercise that doesn’t consume much space or
    equipment, there are specific poses and breathing exercises that can help
    reduce stress in the mind and the body.

    So far there is no vaccine against Covid-19. All we can do is
    to keep our immune system, the mind and the body robust so as to give it the
    best chance of fighting an infection.

    This is where things like Yoga, balanced diet, regular
    exercise and sleep come in. Studies show many viruses and bacteria quietly
    reside within us until something within the body’s internal environment becomes
    unbalanced. Then they come into action and attack.

    People staying indoors due to coronavirus lockdown could
    benefit from Yoga which helps boost immunity. Unfortunately, most people
    believe Yoga is just postures, which is not true. In fact, a large part of Yoga
    is meditation and breathing techniques that reduce stress and boost immunity.

    Our mental/emotional state such as stress, anxiety, anger,
    etc., changes our breathing pattern and further affects physical health
    resulting in health issues like heart diseases, high blood pressure, metabolism
    disorders etc. For example, when we are angry, we automatically breathe fast
    and heavily and when we are sad, our breathe is shallow. By
    controlling/managing the way we breath, we can also manage physical and mental
    health.

    With a simple breathing technique in Yoga, you can instantly
    manage your emotions anytime anywhere. When mentally/emotionally disturbed,
    just practice it for few minutes.

    Step 1. Inhale gently and slowly, count to four, expand your
    belly as you do so

    Step 2. Hold your breath for a few seconds

    Step 3. Very slowly exhale, up to the count of six to eight.

    During these times of stress, it can be really easy to let
    our anxiety take over. But setting aside just a few minutes to move your body
    or meditate can make a world of difference. So, roll out your mat and enjoy a
    little “me time.”

    Stay healthy, Stay home!

    (The author Neetu Wason is a Holistic Nutritionist, Wellness
    expert and Yoga Instructor. She can be contacted at [email protected]    )

  • Ayurveda — a great stress buster

    Are you finding yourself frustrated,
    angry or nervous frequently? It’s quite possible you are quietly been taken
    over by ‘stress’ which will have serious repercussion on your physical and
    mental well-being if left untreated.

    Take some time off, once in a while, from
    your busy routine to de-stress your body and mind the natural way, using oils,
    herbs or even just tender coconut water.

    Unlike other sciences, Ayurveda – the five thousand plus year
    old Indian system of medicine, defines the concept of well-being as “a balanced
    existence of key constituents or elements of the body”.

    Ayurveda has different treatment
    techniques for ensuring ideal functioning of the body, mind and soul but one
    needs to inculcate a healthy regimen to start with. The modules suggested by
    Ayurveda are simple ones which can also help in increasing the body immunity
    against various types of diseases.

    For instance, the ancient treatment practice
    advocates application of medicated oil to select parts of the body. In
    Ayurveda, the oil massage is referred as ‘Abhyangam’ and is ideal for stress
    removal.

    Stress can be defined as a feeling of emotional or physical
    tension. While short term (acute) stress is normal and vanishes quickly, the
    problem occurs when one is suffering from chronic stress, the one that persists
    for a long duration.

    This feeling can be controlled or regulated through
    Shirodhara –flow of liquid particularly to the forehead area—using either oil
    or ‘Kashaya’ (decoction of herbs) or even tender coconut water. It has been found
    very effective in reducing stress and improving peace, energy, thereby,
    generating a positive feeling in a person.

    Generally, Shirodhara with oils is done to cure headache or
    disorders like sleep disturbances. Oils like Ksheerabala, Dhanwantharam, etc
    are commonly used formulations for treatment under the method.

     Shirodhara is done on
    forehead since this spot is known as the area of intuition. According to Yoga
    concept, this is the seat of our inner vision. When dealt with multiplicity of
    choices or confusion, there occurs clogging of thoughts. Since the seat of
    vision, referred as ‘Ajna Chakra’ gets blocked due to stress, the energy here
    is in the form of potential energy. When Dhara (flow of liquid) is done, it
    converts the potential energy to kinetic energy. Any form of block in the body
    is thus removed and so is the condition of stress.

    (By Dr. L P Anil Kumar).

  • Looking into the Eyes

    The eyes are our
    windows to the world, in the sense they enable us to experience the beauty of
    the nature or see our loved ones or help us navigate safe.

     

    But the beautiful
    and vital organ of the body is easily susceptible to ailments. According to a
    World Health Organisation report, at least 2.2 billion people suffer from
    eye-related ailments, of whom at least one billion have vision impairment that
    could have been prevented or is yet to be addressed.

     

    The disease-causing
    factors are many. It may be due to exposure to computers for long hours or the rising
    air pollution in big cities and towns and the like. Internal factors such as
    stress, strain, improper diet or habits such as smoking too can have adverse
    effect on your sight.

     

    A little bit of
    care can go a long way in helping us maintain good vision. Ayurveda has a set
    of eye-catching curing solutions.

     

    ‘Netrachikitsa’,
    the treatment of eye disorder, forms a part of ‘Salakyatanthra’ which deals
    with etiology, diagnosis and management of diseases affecting parts of body
    above the neck.

     

    In Ayurveda, any
    disease reflects an imbalance in Dosha (humour) of the body. This is true of
    eye diseases too. A physician attempts to bring about a proper balance of Pitta
    Dosha through diet and regimen.

     

    For instance, the
    modern solution for refractive errors is a pair of powerful glasses. Ayurveda
    tries to improve the focussing capacity of eyes from within instead of
    temporary solutions.

     

    Eyes can adjust
    their focal length to view properly. Usually a problem occurs when the natural
    function of eye muscles and retina is affected. With proper medication,
    treatments and eye exercises, the spasm in the eye muscles is removed and they
    are re-energised. The lens gradually regains natural convexity.

     

    The treatment of
    systematic diseases like diabetic retinopathy is another case in point. While
    the allopathic solution is application of laser to the damaged cells, an
    Ayurvedic physician tries to disable the environment conducive for organisms to
    thrive.

     

    Ayurvedic
    treatments like ‘tarpanam’, ‘nasyam’, ‘takradhara’ and ‘netradhara’ re-establish
    retinal nutrition, prevents growth of fragile vessels, reverses metabolic
    changes manifested by diabetes, stops bleeding and the chances of recurrence
    and thus improves quality of vision.

     

    There are surgical
    as well as non-surgical treatment procedures in Ayurveda. Procedures like
    Chedana (excision), bhedana (incision and drainage), lekhana (scrapping),
    Kuttan (pricking), aganikarma and ksherakarma (cauterization). Internal use of
    Ayurvedic herbal preparations and ocular therapies like somsodhana (cleansing
    process), samsamara (curative and palliative treatment) and parivarjana
    (preventive treatment) too are put to use.

     

    What damages eyes
    of a normal person

     

    There are certain
    conditions that upset the Tridoshas, causing eye diseases. These include
    exposure to excessive heat, cold or smoke; observing distant/ minute objects
    for long periods, disturbed and improper sleep, long bouts of weeping, anger,
    sorrow and exertion; trauma and infections.

     

    Similarly reading
    or writing in poor light for long periods can cause refractive error,
    especially near sightedness. Many software professionals have the problem of
    dry eyes. Staring at the screens for hours on will cut down the frequency you
    blink and in-turn affects normal lubrication of the eye. Dry air-conditioned
    interiors can add to your woes.

     

    All foreign objects
    including unhygienic water, sweat and dust are harmful to the eye. Sudden
    changes in temperature, insomnia and habits like sleeping during the day can
    cause dryness and exudation.

     

    A common treatment
    solution to most of the day-to-day ailments is applying ‘anjanam’
    (collirium) once a week which will help in expelling accumulated foreign
    objects in the eye. This should be followed by ‘naavanam’ (nasal drops),
    gandoosham (gargling medicated decoctions or oil in the mouth), dhoomapaanam
    (inhaling medicated smoke) and thaamboolacharvanam (betal chewing).

     

    Do’s and Don’ts

     

    -A diet high in
    liquids and/or taking excessive intake of milk, tea or coffee at night. This
    can cause abnormal pressure in the eyeball.

     

    -The habit of
    withholding natural urge to defecate or urinate can lead to Vata dosha, related
    to refractive errors.

     

    -Extreme emotions
    and tension can affect functioning of optic nerves, veins, arteries and
    lacrimal glands, leading to cataract and refractive errors.

     

    -Excessive use of
    alcohol can affect blood circulation in the eye.

     

    -Eating too much of
    sweet food can cause diabetic retinopathy.

     

    Preventive measures

     

    According to
    Ayurveda, the best method of treatment is to avoid causative factors. A few
    preventive measures are enlisted below:-

     

     

    — Wash your eyes
    with ‘thriphala kwatham’ (decoction of thriphala powder, made of Amalaki (emblica
    officinalis), Bibhitaki (terminalia bellirica) and Hariyali (terminalia
    chebula). To make this, add one teaspoon of thriphala powder to a glass of
    clean water, keep it overnight, strain it in the morning and wash your eyes
    with it.

     

    — In case of dryness,
    wash your eyes by using water boiled with fennel seeds. ( boil one cup of water
    with about half teaspoon of fennel seeds).

     

    — Washing the eyes
    with a concoction prepared with coriander or applying a paste of babool leaves
    over the eyes before going to sleep will help in reducing conjunctivitis.

     

    — Applying oil on
    the sole (Padabhyongam) can do wonders by inducing good sleep and strengthening
    the eyes.

     

    — Regular
    application of medicated oil on the head before bath improves eyesight.

     

    — Keeping a slice
    of cucumber or potato over the eye for a few minutes can reduce tiredness.

     

    — Taking in ghee
    can improve vision in children.

     

    — Professionals
    spending long hours before computer should exercise eyes at frequent intervals.
    This can be done by blinking several times, closing your eyes and rolling
    eyeballs clockwise and anticlockwise. They can also splash water on their face
    during breaks besides a few minutes of walk. Setting up antiglare screen on
    monitors too will go a long way in protecting the eyes.

     

    Ends

  • What is a power nap?

    A power nap is defined as a short nap during the day of about 20-30 minutes duration,” says William Deardorff, Medical Advisor for Spine-health.com. “This results in a winding down of activity in the brain’s prefrontal cortex. The short duration of a power nap prevents the person’s brain from entering slow-wave (deeper) sleep. Waking up after being in this deeper state of sleep can result in a sleep inertia causing you to feel heavy, sluggish and groggy.”

    “Power naps have recently been studied more extensively by researchers and found to yield many benefits such as a boost in productivity at work, lower stress, improved ability to concentrate, and enhanced mood. Researchers at the Salk Institute for Biological Studies found that with a nap, brain activity stays high throughout the day; but without a nap, brain activity declines over the course of a day,” says Dr. Deardorff.

    “You must sleep sometime between lunch and dinner… Don’t think you will be doing less work because you sleep during the day. That’s a foolish notion held by people who have no imaginations. You will be able to accomplish more. You get two days in one — well, at least one and a half, I’m sure.” Winston Churchill

  • To de-stress do the following:-

    Soon after you are home from work have a shower in luke warm water. Make sure you squeeze a lime into this water for more energizing effects.

    After bath have a good and fresh fruit juice or fruit salad. In this way you can avoid tea or coffee.

    A light warm up can be done using simple exercises. Be cautious not to sweat profusely.

    Listening to music that is sweet and light will easily soothe your soul.

    Switch off mobile phones and tab once you are ready for bed.

    Make time to spend with family at night.