OJAS, The ‘Nectar’ for the Human Body!

OJAS, The ‘Nectar’ for the Human Body!

What is OJAS?

As per narrated in Ayurveda it is the substance existing in every dhatu (tissue) and considered as saar (active principle) of all dhatus from Rasa to Shukra. Ojas is also accountable for the strength of the body. According to Ayurveda, it is one of the most important elements that maintain and sustains life, though Ojas is located in the heart, it pervades all over the body. It controls and regulates the whole working of the body.

When your Ojas is drained, you become more prone to illness and even premature death. According to Ayurvedic texts, Ojas is abundant, you can live happily for a hundred years. These people are strong yet supple, easy to smile, resilient and they glow. All healthy people have great Ojas, the vital essence that promotes health, immunity, happiness and spiritual strength. 

Some of the main characteristics of people having great Ojas:

  1. It is consciousness and purity of thoughts.
  2. Feeling positivity in all situations. 
  3. Longevity, intelligence, and memory.

Apart from this, you can see other signs in people of abundant Ojas. They have clear radiant eyes, lustrous hair, glowing skin, a strong immune system, a positive outlook on life, joy, mental clarity, and compassion. 

Some other characteristics of Ojas

  1. Somatmaka (cool like Moon)
  2. Snigdha (oily)
  3. Shukla (white in color)
  4. Sheetal (cool in nature)
  5. Sthira (stable or firm )
  6. Sara (flowing)
  7. Viviktam (Transparent)
  8. Mridu (soft in nature)

On the other hand, Signs of depleted Ojas are dry skin, cold hands and/or feet, constipation, anxiety, pain, mental fogginess, negativity, loneliness, and fatigue.

Ther are two types of Ojas:-

  1. Para Ojas– it is present in the heart and it’s quantity is ashat bindu (eight drops). it is highly pure and Any decrease in it leads to grave diseases and instant death. 
  2. Apar Ojas– its properties are similar to shleshmak (kafa).

Quantity- is aarad anjali pramana (means half full when we put our both hands in cup shape). 

Place– is in ten vessels connecting to the heart. any decrease in it leads to heavy weakness and diseases.

At Rejoice Ayurveda & Counselling Dr.Anmol recommends So maintain your Ojas and live a healthy and long life without any panic of disease or any viral infection like coronavirus.

How to increase or maintain your Ojas?

Always eat fresh, organic, sun-ripened whole foods, they contain the most Ojas- building energy and avoid refined, processed, canned and frozen foods as the vitality of these foods is either nonexistent or limited. Limit or avoid smoking & alcohol and stimulants, as these are ultimately drying and irritating to the body tissues. These rich organic foods can uplift the Ojas:

  • Fruits: apples, bananas, avocados, dates, figs, and apricots.
  • Vegetables: leafy greens, lettuce, parsley, alfalfa sprouts, okra, sweet potatoes, yams, rhubarb, spinach, turnips, watercress, and zucchini.
  • Grains: amaranth, basmati rice, oatmeal, quinoa, and whole wheat.
  • Legumes: moong dal, soybeans, soy milk, and tofu.
  • Dairy: goat cheese, cottage cheese, and fresh yogurt.
  • Nuts: almonds, brazil nuts, black walnuts, hazelnuts, pine nuts, pistachios, and walnuts.
  • Healthy fats and oils: Ghee (clarified butter), olive oil and coconut oil.
  • Ginger: is hot in action. It helps decrease the aggravated Vata and Kapha doshas and therefore helps to fight infections as well as boost Ojas, which enhances immunity.
  • Turmeric: is believed to support the health of all the three doshas or the basic the humor of the body: Vata, pitta, and Kapha. For this reason, turmeric is recommended in a large variety of ailments and it is also used as a potent Ojas-enhancing and immunity-boosting herb.
  • Licorice: is a naturally revitalizing herb that strengthens the body systems. The powder of this root, when taken with honey and ghee, is said to support your immunity.
  • Ashwagandha: increases Ojas by restoring energy levels and it is said to delay the process of aging. In the Ayurvedic text, the herb of Ashwagandha is regarded as a natural stimulator and rejuvenator.

Apart from Food & Herb diet, Ojas can also be uplifted in these ways:

  • Get regular exercise, up to 30 mins at least, but not to excess as this can be upsetting to your state of balance.
  • Set your sleep rhythm, by going to bed at the same time each night, getting about eight hours of sleep, and waking up at the same time every day. 
  • Nourish your senses, with nature and the arts. Surround yourself with color and texture.
  • Spend time with loved ones, and avoid harsh and negative people.
  • Things to avoid: multi-tasking, sensory overload, excessive sex, chronic stress, harsh winds, and extreme temperatures.

Avoid Stress, Practice Yoga and Meditation regularly

Stress can decrease the Ojas but you can follow the practices of yoga and meditation to boost your vitality. If you are new to these practices, try taking the help of a professional or join any group that you can find near your home.

Dr.Anmol is running a successfully Ayurvedic Clinic in Melbourne, her profound knowledge in Ayurveda treatment is a blessing for many patients. You can book and appointment if needed for any kind of guidance for any illness.

Whey Protein or Protein shakes may cause Gout?

Whey Protein or Protein shakes may cause Gout?

Let us understand how excess intake of protein can be harmful and may cause Gout. The risk of your health could greatly depend on the kind protein diet you intake in your daily routine, and there are some high-protein foods also available that are saturated fat, and can raise the risk of heart disease as well. In case, you find gout due to excess intake of protein or other ways, you can contact us at the Ayurveda clinic in Melbourne.

It is completely fine to have a little extra protein, as long as you do keep doing regular exercise to absorb that protein to grow your muscles after the exercise. but if you eat too much, and do not exercise, then it can get be a problem for your body and may affect the kidney.

Let us understand deeply, what is whey protein and how it is linked to Gout-

It’s basically milk made up of two proteins-

1. Casein Protein, and;

2. Whey Protein. 

Whey protein is the watery portion of the milk that separates from the curds when making cheese. Whey protein is considered a complete protein containing all 9 essential amino acids and it’s derived from cow’s milk which contains small amounts of purines.

A rich protein diet contains large quantities of purines. Purine is found in the human body naturally, but it’s also found in many other foods. Purines are a type of chemical compound found in foods and drinks that are part of a daily diet. A small number of foods contain concentrated levels of purines, eq. seafood, organ meats, and beer, etc.

How excess intake of Purine can increase Uric acid?

Uric acid is the end product of purine metabolism. Uric acid is produced by the body when it breaks down a  chemical called purine. It’s then eliminated from the body through urine. A collection of uric acid crystals in the joints can cause certain health issues.

  • A rich-protein diet typically contains large quantities of purines
  • A low-purine diet is an eating plan that limits foods with high purine.

So, Whey protein supplements usually come in the market in the form of powder. It also has high levels of lactoferrin, which helps the body heal quickly and is 20% of the protein found in milk. So, these Whey Protein supplements have a much higher concentration of protein. However, bodybuilders are instructed to take a more rich protein diet in their diet plan, but it must be done under the supervision of bodybuilder masters only.

Risk of taking whey proteins:

  • In fact, whey is the best source of natural proteins. But, researches have shown that high-protein diets rich in red meats can increase the level of uric acid in the blood, which can result in painful crystals inside your joints and increases the risk of gout.
  • High-protein diets can cause mild dehydration due to increased water loss through urine. Increased risk of dehydration puts the body under pressure.
  • Additionally, high protein intake can also contribute to kidney stones.

How much protein should we take every day: 

The daily dietary intake of protein depends upon your body weight, age, and health. For average sedentary man the average amount is 56g/day and for a woman is 46g/day.

  • 0.84g/ kg of body weight for men 
  • 0.75 g/ kg for adult women
  • Around 1.2- 2g/ kg of body weight for weightlifters, bodybuilders and athletes is recommended per day

After exercise, protein plays an important role to repair and grow the muscles. It is recommended within 30 minutes of exercise when your muscles are particularly receptive to protein synthesis.

Foods that are high in purine include:

  • Fish, seafood- eq. shellfish, herring, mackerel, scallops, sardines, anchovies, etc
  • Few types of meat such as red meat and offal, bacon, turkey, liver, beef kidney, and brain.
  • Alcoholic beverages

Plant-based or Vegan protein diet (instead of shakes and non-vegan), Such as:

  • Broccoli, 100% whole grain bread, brown rice and pasta
  • Dairy products like milk, yogurt, and cheese
  • Seeds, nuts, and vegemite
  • Some grain and cereal-
  • Beans and legumes (eq. lentils and chickpeas)
  • Soy products like tofu

Add the above diet in your daily routine after working out, it will repair your muscles without raising uric acid and Yes, whey protein raises your uric acid levels. Also, weight loss can cause flare-ups if you are losing weight so quickly. Try to stick on plant-based or vegan protein and avoid protein shakes or whey protein. Plant-based protein will repair your muscles without raising uric acid as the whey protein does.

Dr.Anmol is profound in Ayurveda/Naturopath and has a great success rate in treating Gout patients. Feel free to drop a note or book an appointment.

Covid-19: Corona Virus, It’s Symptoms, Precautions, Risk, and How to cure with the help of Ayurveda

Covid-19: Corona Virus, It’s Symptoms, Precautions, Risk, and How to cure with the help of Ayurveda

Coronavirus can cause an infection in people, including a severe respiratory illness. The outbreak is real, but conscious precautions can help you to understand in a better way. Before explaining, let us understand the entire truth behind Covid-19

‘There is no antidote for coronavirus found yet’, It doesn’t mean if someone infected with coronavirus, they will die.

As this is viral pneumonia, antibiotics do not affect. The antiviral drugs against the flu will not work. Recovery depends on the strength of the immune system. Many of those who have died were already in poor health with low immunity.

Covid-19: Fear and panic!

It leads to an increase in the production and release of cortisol stress hormone. We are in a world where we all are facing an emotional and financial crisis. People are highly worried about themselves and their family’s survival. When stress increases, the body’s immune system can be compromised that may also lead to affect your sleep and other normal functions of the body. Worry and anxiety likewise harm overall health and the immune system. Stress alone can lead to sickness, and less than positive outcomes.  

WHAT IS CORONAVIRUS?

  • Coronaviruses are a large family of viruses that cause severe illness from the common cold to more severe diseases eg. Middle East Respiratory Syndrome (MERS-CoV) and Severe Acute Respiratory Syndrome (SARS-CoV). The virus has been named “SARS-CoV-2” and the disease it causes has been named “coronavirus disease 2019” (COVID-19). 
  • This coronavirus is new, has not been previously found in humans.
  • Coronaviruses are zoonotic, (they are transmitted between animals and people)
  • Covid-19 first came to notice in the medical system on 31 December 2019 from Wuhan, Hubei Province and China which had some link to large seafood and live animal market, suggesting animal-to-person spread. But later on, a growing number of patients reportedly from the person-to-person spread. It was subsequently reported outside Hubei and China.
  • The majority of people who have passed away had pre-existing health conditions. A higher percentage were males and old people above 70yrs age.
  • On January 30, 2020, the International Health Regulations Emergency Committee of the World Health Organisation (WHO) declared the outbreak a “public health emergency of international concern” (PHEIC).
  • On March 11, 2020, the COVIDd-19 outbreak was characterised as a pandemic by the W.H.O
  • Former Pandemic was in 2009 by the name of H1N1 (H1N1pdm09 virus)
coronavirus timeline

Symptoms of Coronavirus:

It is very hard to make such a big claim without proper scientific researches. But Ayurveda herbs like Guduchi, Chirayta and Liquorice root, etc has anti-viral, rejuvenating and immune-boosting properties. Due to these properties, these Ayurveda herbs are great at increasing the immunity against viral infections. The common symptoms are sore throat, cough, fever, shortening of breath and breathing difficulties. The last symptom is a worsened condition. In severe cases, the infection can cause viral pneumonia, severe acute respiratory syndrome, kidney failure, and even death.

COVID-19: Who all are at risk!

  • People with weak immune systems are more vulnerable to this infection. eq. above 60yrs of age, young children and those who already have pre-health conditions eq. heart, low immunity, kidney & respiratory conditions, etc.
  • People who had recently close contact with confirmed cases of coronavirus
  • People who have traveled from mainland China to Australia since 1 February 2020
  • Healthcare workers are potentially at risk if they are in close contact with a case of Covid-19. 

Covid-19: Can Ayurveda prevent or cure CoronaVirus? 

Currently, there is no specific treatment or injection available for this virus as we know there is no injection available for many other viruses as well. “In Ayurveda, strong digestive fire plays a very important role in fighting diseases. We should greatly strengthen our immune system. (Immune system is a host defense system that is made up of many biological structures and processes within an organism that protects our body against diseases)

There are a number of Holistic-measures to prevent infection and treat the symptoms of coronavirus effectively, which involves 2 steps:

  •  1. Prevent your body by increasing your immune system
  •  2. Fight the symptoms by strengthening the immunity

Food and lifestyle Advice for protection from coronavirus infection:

  1. Sleep is most important to keep your immunity stronger. With less cytokine production you are more vulnerable to the infection.
  2. Diet is an important factor in boosting your immune system, take a rich diet in antioxidants eq. fresh seasonal fruits and vegetables.
  3. Eat home-cooked and warm food which is more fresh eq. vegetables, whole grains, and legumes prepared with Ayurveda spices in daily routine eq. cumin, ginger, black pepper, and turmeric, etc 
  4. Drink plenty of warm water again and again within 15m to keep hydration and if your body contact with the virus, by water it’ll go straight to the stomach. Through a good digestive system, it’ll clean out from the excretory system. Otherwise, if the throat is dry it can go to the windpipe and will enter in lungs. Which would be a bit hard to treat. 
  5. Drink herbal tea eq. turmeric, ginger, licorice root, and tulsi. Herbal tea will help in digestion and remove toxins which are the home for viruses.
  6. Add rich food of Vitamin C and D, as it plays an important role in boosting immunity. 
  7. Drinking hot water and exposure to the sun is good and it slows down the infection. 
  8. Avoid all animal food products including milk, egg, and meats, etc to avoid lurking pathogens that attack our immune system. Animal foods are associated with insulin resistance and inflammation as well.
  9. Avoid refined foods, as they suppress the immune system, which includes foods that quickly turn into sugar: refined carbohydrates.
  10. Avoid fried, junk, cold and stale food as they slow down the digestion.
  11. Limit the intake of caffeine, alcohol, and smoking. As smokers are a high top list for the risk of coronavirus.
  12. Eat whole plant-based foods for the nutrients that work together to control any swelling and build immunity eq. whole grains, vegetables, fruits, legumes, mushrooms, overnight soaked dry-fruits, and seeds.

Ayurveda Herbs that are helpful in building immunity and preventing the infection of Coronavirus are:

  1. Andrographis: (Hara Chirayta)-It is controlling all viral infections and boosts immunity very quickly.
  2. Guduchi: It’s rich in Calcium, Phosphorus, Iron, Copper, Zinc, and Manganese. This is the best drug of choice for increasing immunity. It has wound-healing property, antipyretic and anti-viral properties.
  3. Alkaloids: all types of fevers and infections in the body.
  4. Licorice root: (Mulethi)- antiviral properties and supports respiratory health
  5. Medicinal Mushrooms: antiviral and immune-boosting properties.
  6. Ashwagandha and Shilajit: boosts immunity and anti-stress herb too.
  7. Papaya: treats dengue and malaria and boosts the immune system.
  8. Vitamin C and D supplements and rich food: strengthens immunity and increase the absorption of other essential vitamins.
  9. Tulsi: potent antioxidant and wonderful for respiratory health
  10. Amla: a highest natural source of Vitamin C, increase immunity and helps balance pitta dosha
  11. Chyavanprash: Best for building immunity and Ojas
  12. Pomegranate peel decoction: Pomegranate peel is for controlling any viral infection and to strengthen immunity for prevention. Being an antipyretic, it is used to reduce fevers and build strength in infections.
  13. Meditation: Meditation is the best tool to manage stress. Do a minimum 10-15m session, two times/day (morning and night) Because, Stress slow-down the power of your immune system. 
  14. Do Deep-Breathing Exercises eq. anulom-vilom, kapal-bhati, brahmari, Bhastrika and sheetal etc

Precautions to prevent and spreading further:

  1. Use good cough amenities: cover your mouth with disposable tissues or cloth, and dispose of used tissues, and clean your hands afterward.
  2. Avoid visiting vulnerable people, eq. people who are in aged care facilities or hospitals, infants, or who already suffering from other health conditions.
  3. Avoid close contact with anyone with cold or flu-like symptoms.
  4. Maintain a minimum of 1.5 meters distance between yourself and others who are coughing and sneezing.
  5. Avoid crowds places, where it is not possible to maintain an appropriate distance away from others
  6. Avoid shaking hands with others.
  7. Maintain hand hygiene by regularly cleaning hands thoroughly with alcohol-based hand wash or soap and water at least 20seconds. Clean your hands:
  • before entering an area used by other people
  • after using the bathroom
  • after coughing or sneezing
  • before preparing food or eating.

(Source: Charak Samhita, Sushrat Sahita and Bhavaprakash, NSW health gov, WHO)

Stress Management

Stress Management

Stress is caused by misuse or overuse of the body, such as overtime working or not doing much activities etc. The body and mind work simultaneously. They both have a great connection in between, as, if there is an imbalance in the physical body, Then, this will impact on your mind. The same happened, If you have any mentally pressure, it’ll affect your body. There are over 1million Australian adults are affected by depression. There are a number of herbs and therapies offered by Rejoice Ayur Health Clinic to cure stress.

Ayurveda offers a holistic approach to curing Stress:

  1. Take a minimum of 6-8 hours of sleep every day.
  2. Favor tastes such as sweet, sour, and salty.
  3. Eat over-night soaked dry fruits, as they are good for proteins and fat which helps to pacify Vata.
  4. Antioxidants, which you can found in vegetables and fruits help in reducing stress. 
  5. Avoid spicy, salty and bitter foods, as it can increase feelings of restlessness.
  6. Eat a healthy balanced diet according to your body constitution.
  7. Control your mind and body to participate in negative energy.
  8. Brown Rice is more richer in fibre, as compared to white rice and can help in balance dosha.
  9. Green tea also has many benefits. It’s an anti-inflammatory, antioxidant, and digestive beverage.
  10. Burning a scented candle may help to reduce your feelings of stress.
  11. Reduce your caffeine intake, because high doses can increase anxiety. 
  12. Drink herbal tea (cinemmon, ginger, and cardamom) after meal.
  13. Encourage yourself to walk barefoot on the grass.  
  14. Take regular off from stressful work.
  15. Go to bed in between 9-10 pm.
  16. Intake vitamin C: Vitamin C is lower the secretion of cortisol stress hormone.
  17. Do yoga-asanas and exercises, as it’ll helps to reduce stress eq. Shavasana, Suryanamaskar, Yoga Nidra, Anulom-Vilom, Uttanasana, Vajrasana and Halasana etc
  18. Ayurveda herbs, which can be used under Ayurveda practitioner’s supervision (Medhya drugs or medhya rasayanas). The herbs are Withania somnifera, bacopa monniera, Convolvulus pluricaulis, Acorus calamus, Glycrrhiza glabra and Tinospora cordifolia etc.
  19. Panchkarma therapies: Sirodhara, Nasya, Sirovasthi, Shiroabhyanga, Padabhyanga, Pinda Sveda, and Abyanga (Full body Ayurveda massage) etc helps to balance dosha and cure stress permanentaly.
Vata body type

Vata body type

What is Vata body type and what does it means to us: Since we born, every person being has an individual combination of the three type of body constitution (body dosha or Ayurveda body type)

  1. Vata
  2. Pitta
  3. Kapha

The Vata Dosha (most important) contains the properties of the elements ether and air. Since Pitta and Kapha cannot move without it, Vata is considered the leader of the three Ayurvedic Principles in the body. It’s very important to keep Vata in good balance.

When Vata is in balanced condition:  Vata governs all movement in the body and mind. Vata is mainly responsible for our energy and all body movement as well as for nerve impulses. It controls breathing, speech, circulation, digestion, elimination of wastes, mild to variable hot flushes (Invariable), panic, nervousness, mood swings, palpitations, bloating and the movement of thoughts across the mind. Vata people often with dry skin and hairs, paired with cold hands and feet, they tends to sleep lightly and wake easily. Vata people are live in equilibrium, creative, remain vibrant and friendly. They are closely connected to the spiritual. Vata people love music and dance. Moreover, they are active and like to move.

When Vata is in imbalanced condition: Physically, pain is the most obvious symptom of excess vata, other common signs are variable appetite, insomnia, dry skin, constipation, weakness, anxiety, hypertension, restlessness, flatulence, and irregular menstruation. Vata people are quick-witted, meaningless money expenditures and open to new experiences. We like their easiness but not their forgetfulness. Vata body type can easily gain weight and other side they easily can loss weight as well, which is the good point for vata constitution people.

Advice for Balancing Vata:

  1. Eating in a peaceful environment is very important for vata type body people.
  2. Drink Ayurveda herbal tea with ginger, cardamom and cinnamon etc.
  3. Drink lukewarm water and fresh juices.
  4. Eat cooked and warm food (less raw foods).
  5. Add 1 spoon of cow-ghee everyday in your diet.
  6. Favour warm, oily, heavy foods and sweet, sour, and salty tastes.
  7. Do follow regular daily routine and exercises
  8. Got to bed early and tale lots of rest.
  9. Do regular daily elimination.
  10. Do at least once a week Abhyanga (ayurvedic massage with sesame oil) before shower.
  11. Stay warm in cold and windy weather.
  12. Eat something at least within 3-4hrs

Vata-Pacifying Diet:

  • Vegetables: You can eat these vegetables if they are cooked, especially with ghee or oil and  spices: peas, broccoli, green leafy vegetables, cauliflower, celery, zucchini, potatoes, beetroots, cucumbers, carrots, asparagus and sweet potatoes are good.
  • Fruits: Favour sweet, sour, or heavy fruits, such as banana, grape, orange, avocado, cherrie, melon, berrie, papaya, plum, pineapple and mango.
  • Dairy: All dairy products pacify Vata. Always boil milk before you drink it and only drink warm milk.
  • Sweeteners: All sweeteners are good for pacifying Vata.
  • Beans: Reduce all beans, except moong dhal and eat light and easily digestible.
  • Oils. All oils decrease Vata in the body.
  • Grains: Rice and wheat are very good. Reduce intake of barley, corn, millet, buckwheat and oats.
  • Spices: Cardamom, cumin, ginger, cinnamon, salt, cloves, mustard seed and small quantities of black pepper are acceptable.
  • All dry fruits and nuts are good, but eat dry fruits only overnight soaked.

Ayurveda herbs for Vata pacifying:

  1. Vidarikand (Pueraria tuberosa)
  2. Ashwagandha (Withania somnifera)
  3. Guduchi (Tinospora cordifolia)
  4. Brahmi (Bacopa monnieri)
  5. Shatavari (Asparagus racemosus)

What to Avoid:

  1. Avoid pungent, bitter and astringent tastes.
  2. It’s better to avoid sprouts and cabbage.
  3. Don’t skip the meals when you are busy or stressed.
  4. Don’t drink milk with a full meal.
  5. Don’t drink  cold water and beverages.
  6. Reduce dry, light and cold food.
  7. Don’t miss breakfast.
  8. Don’t do much fast.
  9. Avoid junk and canned food.
  10. Don’t use AC and direct fans.
  11. Don’t eat in any sensory distractions or when moving.
  12. Avoid most dried fruits eq. apples, cranberries, dates (dry), figs (dry).

Diet & Lifestyle advice for Diabetes Mellitus 

Diet & Lifestyle advice for Diabetes Mellitus 

Diet & Lifestyle advice for Diabetes Mellitus 

  • Eat foods according to the dominant dosha or that will pacify (balance) a dosha that has become excessive or aggravated. Because Kapha is heavy, oily and cold. Only eat foods that is light to digest, dry and warm,
  • Only eat whole grains, barley, corn, millet, buckwheat, and rye and brown rice in the full day diet,
  • Reduce intake of white rice, and wheat,
  • The diet should increase whole, fresh food and nuts, which is a healthy in nutrients and improved insulin sensitivity and lipid levels in people
  • Don’t eat processed and canned foods.
  • Drinking hot ginger tea will helps in digestion. Drink 2 cups of ginger tea everyday,
  • Reduce intake of dairy, actually it increases Kapha. You can use small amount of pure cow-ghee (clarified butter), low-fat milk, and low-fat yogurt etc,
  • All beans are good except for soybeans and tofu,
  • Eat more garlic, onion, raw banana, spinach, bitter gourd and black plum,
  • Avoid all sweet fruits like grapes, pineapple, mangoes, bananas, and figs etc,
  • Eat more lighter fruits such as pears, pomegranates, apples, cranberries, and apricots,
  • Avoid sweet, sour, and salty foods,
  • Decrease the intake of potatoes, sweet potatoes, jams, fresh grains and pulses (legumes), whole yogurt (high in fat),
  • Don’t eat sweets, Junk, oily and spicy foods,
  • Start doing some light exercises regularly, such as brisk walking, deep breathing exercise,
  • All spices except salt are pacifying to Kapha. Use pungent spices like pepper, cayenne, mustard seed, and ginger freely in your diet,
  • Avoid day sleeping as it increases Kledaka-Kapha,
  • Reduce stress with meditation and deep breathing exercises,
  • Go to bed in between 8pm-10pm,
  • Dinner should be done before 2-3hrs of sleeping.