Spring Tips for Vata, Pitta & Kapha

By Dr. Leena Athparia, ND

If you feel like this spring is different, you're not alone. With the past two months of being mostly indoors, many people are feeling mixed emotions of renewed hope along with uncertainty of the future. Spring is generally a time of letting go of the old, and making space for the new. If you have been caught up with the chaos of the world around, now is also a good time to bring the focus back to you and your health. You can use this time where nature supports the process of letting go and making space for new growth.

Spring symbolizes renewal and rebirth. Just look around you - pay attention to the green grass coming up, the tulips shoots and spring flowers coming out. This is a season of inviting light, laughter and play into our lives.

According to Ayurveda, spring is the season of Kapha, moving towards the summer heat of Pitta. The qualities of spring Kapha are moist, damp, heavy where the water element is dominant but as the daylight hours increase and the temperatures rise, the heat of Pitta starts to show up. In your body, when Kapha accumulated, this can show up as sluggish lymph, congestion, weight gain or puffiness and feelings of dullness and low mood.

Seasonal Food

Take a look at what may be in your farmer's market or starting to grow around you. Foods that are in season are generally what your body needs. In a colder climate, we may not have as much variety but spring greens (such as dandelion leaves) and sprouts are a perfect example of seasonal foods. You need less hearty, heavy food as in the winter, and you can focus more on light, fresh food.

Vata: 

Spring is generally a very balancing season for vata. This body type should focus on a vata pacifying diet but you can start incorporating small amounts of raw food or sprouts with a generous amount of healthy oils or dressing. Steamed greens are also great for this season. Avoid large amounts of raw or cold food. Favour spices such as ginger, black pepper and hingvastak.

Pitta:

Favour foods that are bitter and astringent such as leafy greens and vegetables. Dandelion leaves, arugula, endives, swiss chard, mung sprouts are all great options to include daily. As you progress towards summer, you can enjoy more raw food such as salads and sweet juicy fruits. You may have been able to enjoy sour or heating foods over the winter but now is the time to slowly reduce these foods such as citrus, tomatoes, hard cheese, sour cream and oily foods. This season, you can tolerate more spices than in the summer but be cautious not to overdo garlic, dried ginger and cayenne pepper. 

Kapha:

If you are dominant in Kapha, changing your diet accordingly is critical in this season to reset your body after winter. It's time to shift from hearty, heavy, winter food to a light, refreshing spring menu. Small amounts of sprouts or raw foods with digestive spices (trikatu, ginger, black pepper) and an abundance of dark, leafy greens will help your body detoxify this spring. Spices to favour are cinnamon, cayenne, turmeric and ginger. Avoid foods that are heavy and sweet such as excess cheese, yogourt, sweets, yeast or foods that are very moist and liquid. Favour lighter foods that are dry (like kale chips). Am Pachan Ayurvedic tea is a perfect tea to take this season to strengthen digestion.

Focus on Cleansing

Spring cleansing is more than just a fad. It is generally one of the best times of the year to detoxify and is often more successful than cleansing in the winter when your body wants to hold on to its reserves. When it comes to cleansing, you will get better results when you work with your ND on a customized plan according to your body type and health status.

Vata:

Cleansing for this body type can either be done in the spring or in the fall. Vata types often need strengthening and rejuvenating more than detoxing however, a gentle detox can be done with herbs to strengthen digestion, promote healthy elimination and Ayurvedic oil massage. A kitchari mono diet is also nourishing but detoxifying for vata types. Speak to your practitioner to see if this detox plan will suit you.

Pitta:

The best season for pitta cleansing is usually at the end of summer when the focus is clearing out the excess heat from the body. However, if this dosha is out of balance for you before the summer, spring is a good time to be proactive about your health. Bitter herbs such as neem or burdock are excellent for cleansing the blood and can be taken to treat or prevent skin issues that worsen in the summer. Spring is also a great time to focus on the liver, an organ often impacted by pitta imbalance.

Kapha:

This body time usually requires some kind of detox every spring. The accumulation of body fat and fluid over the winter should be cleansed on a regular basis to stay healthy. Cleansing herbs that are bitter and herbs to move lymph are a priority during this season along with dry skin brushing and dry herbal scrubs.

Get Outside & Move

Don't let fear keep you inside. As long as you maintain social distancing and follow public health guidelines, getting fresh air will do you more good than harm. While it may seem counterintuitive, if you are feeling lethargic and unmotivated, you probably need to exercise the most. Find a park or trail that you like. Schedule a time in the day such as morning or afternoon to get outside - rain or shine.

Vata: 

This body type doesn't need strenuous exercise but will benefit from movement. This could include spontaneous activities such as dancing or forest walks to connect with the earth element. Routine is crucial for vata types.

Pitta: 

This is a good time to increase your physical activity, but be cautious not to overheat as we move into the warmer heat of summer. Avoid intense exercise around the hottest time of the day (noon to early afternoon). Strike a healthy balance between challenge, routine, play and relaxation.

Kapha:

If you're still thinking about exercising, now is the time for action. This body type needs to move to break the lethargy of winter. Sign up for a class (online) or have a walking buddy. Morning is the best time for exercise for Kapha types.


Nature provides the template of health. If you pay attention to what is happening in the change of seasons, you can support and enhance your own healing. If you are unsure about which dosha applies to you - vata, pitta or kapha, speak to Dr. Leena Athparia, ND for a customized assessment. At this current time of uncertainty in the world, this is a crucial time for us learn and draw inspiration from the beautiful season of rebirth - spring!


Dr. Leena Athparia is a naturopathic doctor at Naturopathic Foundations with a focus in chronic disease and health promotion with Ayurveda. She has a keen interest in Ayurvedic nutrition and lifestyle. If you would like to work with Dr. Athparia, please call the clinic at 905-940-2727 to book an appointment. 

Connecting with Nature: Grow Herbs & Veggies

by Dr. Leena Athparia, ND, AAWC

Cultivation has been part of the human lifestyle for thousands of years and in the recent months, many people are turning towards their gardens to become more self-sustainable. Whether it's fear of food shortage, the hassle of picking up groceries with long line-ups, the disappointment from online orders with missing or wilted vegetables, or the concerns of grocery budgets, ma
ny individuals are seeing how their can take matters into their own hands. While the idea of providing all the groceries for your family is unrealistic in a cooler climate like Canada, there are still many ways of supplementing your diet with home-grown produce. I am not an expert gardener but in this blog I want to share that its possible for anyone to supplement their diet with fresh herbs & vegetables that they can grow even without a garden space or experience!

Benefits of Gardening

Gardening is not only a way to provide food for your family, but it has added benefits of fresh, local produce loaded with nutrients & vitality and a beautiful way to connect with nature. Here are just some of the benefits to help motivate you:

  • Connection with nature. Earth element is one of the 5 foundations of this existence. Spending time with the earth has a grounding effect on your whole body & mind.

  • Relaxation. Spending time with the soil has a meditative effect and encourages us to be in the present.

  • Self-sustainability. There is something so rewarding about seeing your hard work bear fruit. It deepens our appreciation for what we eat when we are involved in the process.

Sprouting

If you don't have garden space or it's not warm enough outside, sprouting is a wonderful way to grow something nutritious and fresh at home without soil! Sprouting is very cheap and easy to do at home, turning grains, nuts, seeds and lentils into delicious sprouts that you can add to salads, sandwiches, soups or stirfries. They are packed with concentrated nutrients and full of prana  or life source. You can read more about the benefit of sprouting in this blog here.

Depending on the type of seed and size, soak the seeds for a few hours or overnight, then drain and place in a colander, glass jar with a net or a sprouter. It's best to purchase organic lentils, beans, seeds & nuts since they are more likely to sprout than conventional seeds that have reduced viability. You can buy sprouting seeds online or in health food stores: simply search for 'sprouting seeds'. Here's an example of a video which highlights 5 easy sprouting ideas with instructions.

Sprouting seeds or legumes you may already have in your kitchen:

  • Lentils (French, green or brown lentils)

  • Dry peas

  • Mung beans

  • Chickpeas

Additional ideas for nutritious seeds to buy and sprout if you like variety:

  • Alfalfa seeds

  • Broccoli

  • Mustard

  • Radish

  • Sunflower seeds (with shells)

  • Arugula and many more ideas

Don't forget, it is always important to wash sprouts frequently to prevent bacteria contamination or mould.


Growing Vegetables from Groceries

Did you know there are ways to regrow plants from vegetables you may already have at home? Instead of throwing out your lettuce stubs or onion tops, try saving them and planting them in water or soil in small containers at home. This can be an educational activity for kids at home and is fun way to see the veggies grow!

Top Vegetables & Herbs to Replant:

  • Lettuce

  • Celery 

  • Green onions

  • Garlic

  • Potatoes

  • Bok choi

  • Herbs: basil, mint, sage, rosemary

Check out this video for some more inspiration and this video to help guide you. Most of these can be started indoors and transplanted outdoors in warmer weather. For the leafy greens, you can usually start harvesting a few leaves after 1-2 weeks!

Planting Seeds from Groceries

The trend for buying and planting seeds has shot up incredibly over the last few weeks with many Canadians turning towards growing their own food. Currently, many seed companies are backordered and unable to turn out seed orders quickly. If you are waiting to order seeds, there are several saplings you can grow in the meantime by harvesting the seeds from your veggies in the fridge. Such as:

  • Tomatoes: simply slice the tomatoes or scoop out the seed pulp and place in pots under ~1cm of good quality soil or compost. Keep moist and in the sun and within 1-2 weeks, you will have tomato saplings! (see photo - these are sprouts from organic tomatoes at home after 2 weeks)

  • Squashes (ie. butternut): instead of throwing the seeds away, scoop, wash and soak them overnight. Then place in a moist paper towel in a clear container in the sun. Keep moist and within a few days you will see sprouts. Once they are sprouting, you can plant indoors in the soil and transplant outdoors in warmer weather.

  • Peppers & Chillies: wash the seeds and follow the same instructions as the squashes.

  • Peas: if you have dry green or yellow whole peas, soak overnight and drain. You can keep in a clear container with moisture, in the sun until sprouts start to form and then plant in the soil.

Further Resources

If you feel you still need some guidance, reach out to friends or family who have experience in the garden. Everyone starts as a beginner and like anything, gardening skills get better with practice. Here are a few additional resources in the community that offer free classes, webinars, documentaries or even seeds to encourage people to start growing their own veggies:

  • 20 Free & Inspiring Documentaries

  • Backyard Groceries: a sustainable local business that offers set-up and hands-on guidance on growing your organic garden.

  • Richter's Herbs: supplies seeds and saplings of many medicinal herbs and exotic plants such as Ashwagandha, Ayurvedic herbs, Curry leaf plants and other local plants.

  • Food Up Front: offers free seeds while supplies last to encourage people in Toronto to grow vegetables in their yards or balconies and share with neighbours.


Your chances of sprouting are higher with organic veggies. While there are many other vegetables and herbs you can grow this season, the above ideas are simply suggestions to help get you started right away with what you have at home. If you have never done any gardening, now's the time to break your shell and give it a try! There may be trial and error, but in the end, you will have fresh, local, organic produce from your own home with the benefit of boosting mental health and connecting with the earth! Speak with your naturopathic doctor for customised suggestions on nutrition and veggies that are best suited for your body type or Ayurvedic dosha type this season!


Dr. Leena Athparia is a naturopathic doctor at Naturopathic Foundations with a focus in chronic disease and health promotion with Ayurveda. She has a keen interest in Ayurvedic nutrition and lifestyle. If you would like to work with Dr. Athparia, please call the clinic at 905-940-2727 to book an appointment 

Self-care Tips for Pain Relief

By Dr. Leena Athparia, ND

Chronic pain doesn't just hurt - it can be debilitating, frustrating and can impact daily activities such as walking, cooking, dressing, bathing and getting around. It can further lead to other concerns such as insomnia, fatigue, depression and anxiety. In the current situation of self-isolation, not having access to the usual bodywork therapies such as massage, acupuncture, cupping etc. can feel overwhelming and distressing. In addition, lack of physical activity topped with feelings of worry can aggravate pre-existing conditions.

If you are dealing with muscle tension, arthritis, back pain, headaches you don't have to live with the pain. Pain generally responds well to simple changes in diet and gentle exercise. The following are some tips that we wanted to share with you to help relieve pain during self-isolation and beyond.

Tips for Reducing Pain

As a baseline, anyone with arthritis or inflammatory join conditions should be taking natural anti-inflammatories such as fish oil, turmeric, boswellia (known as frankincense). Most anti-inflammatories work in a similar way as prescription medication and are natural without causing major side effects. It is important to speak with your naturopathic doctor to choose the right supplements for you to ensure the dosage and quality is effective for your condition and to ensure that there are no other interactions with medications you may be currently on. In addition to supplements, below are tips that you can do on your own to relieve muscle and joint pain - many of them can be easily done at home with ingredients from your kitchen.

1. Diet & Herbs

Customized supplements and herbs will speed up healing and give your body the foundation to rebuild joint tissue and reduce inflammation.  However, even if you are taking the best supplements, if you are not eating a supportive diet, your joint pain may not improve as well as it could.

  • Avoid: foods that cause inflammation: sugar, artificial sweeteners, deep fried foods, refined flour, additives, red meat & alcohol. Different foods can cause different reactions in each person. To personalize your diet and identify the foods that you are sensitive to, your naturopathic doctor can run a simple food sensitivity test. If you are struggling with cravings or making changes to your diet, your naturopathic doctor can guide you on how to include anti-inflammatory foods into your diet while still enjoying your meals.

  • Include: a diet that is suited to your constitution, dosha type and condition. Bone broth soups can easily be made at home and provide minerals and nutrients to nourish your joints. If you are vegetarian, there are alternative supplements or herbs such as nettles that are rich in minerals. Anti-inflammatory foods and herbs can be included in your meals such as ginger, turmeric and leafy greens. Below are some recipes:

    • Turmeric & Ginger Tea is a super easy way to get these powerful anti-inflammatories while staying hydrated. If you don't have fresh ginger or turmeric, you can use small amounts of powdered spices.

    • Ginger Pickle is a simple homemade blend of chopped ginger and mild seasoning that can be stored in the fridge and taken as a condiment alongside your meals or as a digestive tonic before your meal that is great for joint pain.

    • Turmeric Milk has become a popular drink these days and turmeric is better absorbed through a medium like milk or alternative milk because of the fat content. Keep in mind that turmeric can thin the blood at higher doses so if you are blood thinners, check with your naturopathic doctor to see how much turmeric is safe for you.

2. Movement

It may be difficult to move if there is significant pain, but gentle exercises can help you decrease pain, increase range of motions and flexibility, strengthen muscles, improve circulation and help you feel uplifted. It is important to discuss with your practitioners to guide you with the right kind of exercise for you.

  • Avoid: pushing yourself to exercise or doing repetitive movements which can strain the joints. Listen to your body and don't push beyond what is comfortable. If you are working from home or currently in isolation, avoid sitting on soft couches, slouching over or sitting for long periods of time in front of screens.

  • Include: gentles exercises that improve flexibility and blood flow to the muscles and joints. Restorative yoga, tai chi, walking and water exercise are examples of low-impact exercise that you can include into your day. If working on the computer, take stretch breaks every 30 minutes. Some ideas for gentle stretches for people with joint issues or healthy people:


3. Hot and Cold Therapies

Ayurveda & Traditional Chinese Medicine are systems which evaluate the presence of hot (yang) or col (yin) in the body. The eastern systems of medicine examine the causes and manifestations of joint issues and treat accordingly with the opposite quality. If your joints are warm and inflamed, cold treatments are recommended. If your joints are painful and stiff due to cold weather, warm treatments are recommended.

  • Avoid: cold weather or cold treatments on arthritis that is aggravated with cold. Avoid excessive heat on arthritis that is worse with warm weather or is inflamed. Speak to your naturopathic doctor who can guide you on what kind of arthritis or body type you have and what is the best way to manage it.

  • Include: warm baths for arthritis or stiff muscles that is worse with cold weather. If you have difficulty getting into the tub, you can try foot or hand baths or apply heat packs to affected areas. For arthritis where the joints are inflamed, you may find relief with cool washcloths or topical ointments with cooling ingredients such as menthol or peppermint. Hot or cold packs are simple and effective ways of relieving pain at home and are part of one of he modalities of naturopathic medicine known as hydrotherapy. Here are some more resources:


4. Herbal Compresses

Herbal compresses known as potli in Ayurveda have been used traditionally to relieve pain. They are made with specific herbs in a thin muslin cloth and applied over your problematic joint or body part. There are ways to make simple but effective compresses at home with ingredients in your kitchen! Here are some ideas you can try for quick pain relief at home:

  • Cooling Compresses are great for hot, swollen joints or any inflammation. A well-known cooling compress is chamomile tea bags (cooled in the fridge) placed over your eyes for soothing eye strain. 

  • Ginger Compress to soothe sore muscles. You can use grated ginger from the grocery store.

  • Ajwain Ayurvedic Poultice is a common treatment applied over the chest for children with coughs and cold but can be used by anyone to bring heat and circulation to any part of the body.


5. Self-Massage with Oils or Creams

If you are missing your bodywork treatments and looking forward to your next massage that seems months away, why not start your own self-care regime? While it seems nicer to receive a massage from someone else, self-massage is very easy and brings quick relief to tired muscles and achy joints.

  • Avoid: straining yourself by trying to do self-massage. Avoid positions that could put you at risk of falling or using essential oils directly without diluting them.

  • Include: oils suited to your constitution and type of pain. Ensure that the oil or cream is not rancid and is good quality (organic is best).

    • Castor oil is an excellent anti-inflammatory oil for arthritis. Warm castor oil can be massaged gently into affected joints before bed and wrapped with a cloth and heating pad to penetrate deeper.

    • Ayurvedic & Essential Oils can be customized to your dosha type. Read more in this handout page on choosing the right oils for you.


6. Positive Attitude

The mind-body connection cannot be overrated. Mood can play a significant role in managing chronic disease, and it’s common for individuals with arthritis to feel frustrated and discouraged by the pain and inability to do daily activities. Depression and anxiety can further increase the experience of pain and decrease your ability to cope. Rather than fighting arthritis, try focussing your attention to nurturing yourself. Self-love and self-care promotes healing in the body, mind and spirit. Knowing that you can get better with self-care treatments and professional guidance can give you strength and hope.

  • Avoid: negative thoughts (“I wish I…I should have…I’m useless) and avoid focussing on what you can’t do. If you find yourself having difficulty coping with chronic pain, speak to your naturopathic doctor. There are many options to help alleviate depression, fatigue, anxiety often associated with chronic disease.

  • Include: meditation and gratitude on a daily basis. Plan activities or events to look forward to: lunch with a friend, a short vacation, outings with family, book clubs, hobby groups etc. Focus on your strengths and what you can do. Individuals who have a positive attitude towards life and look forward to the day are better equipped to cope with illness.


Managing chronic pain on your own may not be enough. If you are struggling with arthritis, you are not alone. Talk to your naturopathic doctor who can identify the root cause of your pain and customize treatments to bring relief - even if you are already on medications.

There are numerous treatments such as acupuncture, cupping, massages, diet and supplements that are very effective in reducing pain and managing chronic arthritis, but they need to be customized based on your condition, constitution and other factors. Taking the time to do activities that you enjoy, pampering yourself with treatments, taking suitable supplements and eating a diet which replenishes your body are all ways of improving your condition. You don’t have to live with chronic pain. There is hope. Take steps forward to pain-free living today!


Dr. Leena Athparia is a naturopathic doctor at Naturopathic Foundations with a focus in chronic pain management related to aging, metabolic issues and chronic disease. She is skilled in pain relief with naturopathic & Ayurvedic treatments. If you are experiencing joint pain, please call the clinic at 905-940-2727 to book an appointment with Dr. Athparia. 

Coping with Change & Anxiety: Ayurvedic Tips

By Dr. Leena Athparia, ND, AAWC 

We are currently living in a time of constant change. With the recent pandemic, it may feel like life has turned upside down for some and for others it can be a scary time of uncertainty. You may be scared about getting sick or worried about finances and job security or you may be concerned about the wellbeing of your loved ones. Whichever the case, fear is a natural response to the unknown - a natural instinct to a perceived threat. While it is normal to experience stress, long term anxiety can be consuming, exhausting and detrimental to your health. It can also spill over into your daily life and relationships.

In this blog, I want to share a few tips from the wisdom of Ayurveda & naturopathic medicine to help you cope during this time and make this an opportunity for positive change and raising consciousness. We won't elaborate on the symptoms and causes of anxiety in this blog, but you can read more in this previous blog Is Change Causing Your Anxiety?.

Stress Response

In times of stress, what is your response? Choose from the below options if any sentence resonates with you:

1. I feel anxious, restless, edgy. My mind is racing and I can't fall asleep.
2. I feel frustrated, irritable and angry. I don't like when things are not under control.
3. I feel defeated, lethargic and unmotivated. I feel like 'giving up' and 'what's the point of doing anything'.

Do you relate to any particular sentence? #1 is primarily a Vata response to stress. These types of people are naturally worriers and feel anxious quickly. They may feel tightness in their chest, have trouble taking deep breaths and feel 'wired and tired'.

#2 is a Pitta response to stress. These types are generally very organised and like things in control. When things get out of control, they may feel frustrated and angry and take it out on the people around them.  They need tools to help them 'cool' down and make room to 'allow'.

#3 is a Kapha response to stress. These dosha types may handle stress the best - at least on the outside. However, their coping mechanism is to shut down and feel defeated. They may stop exercising, doing activities and can get depressed. If you have friends and family like this, you need to support them by keeping them motivated and checking up on them.

When you understand your constitution and your response to stress, it becomes easier to take charge of what you need to do to stay balanced. Here's a link to a brief Ayurvedic Quiz if you want to learn more about vata, pitta, kapha and which dosha may be dominant at this time. Rather than wait and hope for the problem to go away, we can take ownership of our body, mind & emotions to improve our resilience to stress. Below are some of the tools that you can use.

Ayurvedic Tips to Stay Grounded 

Regardless of whether you are anxious in the midst of a pandemic or general life stress, Ayurveda has many tools to support a healthy, balanced body, mind & spirit. There is a lot of information circulating around including health tips, so it is important to pick a few tips that you can do on a regular basis to keep yourself healthy.
Lifestyle: 

With recent changes in lifestyles or routines, you may feel more easily 'thrown off'. Working from home, adjusting to new schedules can be initially chaotic until you find your new pattern. Incorporate these fundamentals into your day to help stay balanced.

  • Set Routine: you may find it helpful to plan a schedule of your day to include work time, exercise, meals, breaks as well as time for self-care (warm bath, reading a book, listening to music, or Ayurvedic self-massage).

  • Sleep: set a goal for bedtime, ideally by 10-11pm and ensure around 7-8 hours of sleep. According to the the Ayurvedic clock, 10pm-2am is the Pitta time of the night. If you stay away during this time (watching tv, reading news etc), you may be more prone to insomnia, anxiety and poorer quality sleep. While most Canadians are sleep-deprived, over-sleeping can be lead to fatigue and lack of motivation.

  • Limit News: while it may be tempting to keep up to date with the latest happenings, news can make you feel worried, upset, anxious about the future. Especially if you are vata dominant, news can have a significant impact on your nervous system. Set a limit as to how much you read and limit to 1-2 times/day, ideally not before bed. 

  • Nature Time: as many people are limiting their commuting and staying more indoors, it is crucial to get fresh air and connect with nature - earth element, which can help balance vata and pitta doshas. Find a nearby park where you can walk safely, maintaining social distancing.


Diet & Nutrition

Food plays a vital role in managing anxiety and supporting you through change. Here are a few Ayurvedic tips:

  • Dosha Diet: the best diet is a diet that is suited to your dosha type. In times of prolonged anxiety, many people will benefit from a vata diet which includes grounding foods. Those who are feeling sluggish or gaining weight will often benefit from a kapha-friendly diet. 

  • Support Agni: essentially, healthy eating is about keeping healthy agni - or digestive fire. By keeping your agni in good shape, you are also able to digest well. Read more in this blog about supporting agni.

  • Fasting: if you find yourself at home and constantly craving food, you may want to consider doing a cleanse or juice fast o reset your system. This needs some planning and guidance from your ND to see what is safe for you. This is especially great for Kapha types who are concerned with gaining weight during social distancing/working from home.


Mental, Emotional, Spiritual Wellness

While lockdowns and efforts to maintain social distancing have their purpose, many people are already experiencing the impacts of reducing social contact. Humans are social beings and when they are restricted, many people start to anxiety, frustration, restlessness and depression. Mental health is critical to holistic wellness. Yoga, the sister science of Ayurveda is a deep science that looks beyond the physical body to support the subtler aspects of life and is an excellent way of building ojas and prana. Below are some resources and tools to help you take charge of your wellness.

  • Breathing: when we feel anxious, we tend to hold our breath. Gaining awareness over your breathing can help you manage anxiety and promote oxygenation and lung capacity. You can try this simple but powerful technique, known as pranayam, which helps promote relaxation: Nadi Shuddhi - alternate nostril breathing

  • Yoga & Meditation: many yoga studios are offering live online yoga classes.  If your gym is closed and you're needing some motivation, this is a great way to improve physical activity while dissolving stress. If you don't already have a favourite yoga studio, you can check out this studio currently offering online classes. You can also check this resource for many free yoga & meditation practices geared towards building health & immunity.

Herbs & Spices

Many herbs, spices and supplements can support your nervous system and immune system, but remember, no two bodies are the same! Herbs and spices are easily accessible, can even be grown at home and add lovely flavour to your food.

  • Tulsi: known as Holy Basil is a very popular Ayurvedic herb used for lung health as well as for stress. It is soothing, calming and very easy to take as a tea. 

  • Brahmi/Bacopa: a therapeutic Ayurvedic herb that supports the brain and nervous function. This is an excellent tonic that reduces cortisol levels and elevates mood.

  • Saffron: this exotic spice can be warmed in a little milk or alternative milk as a bedtime drink with other spices according to your dosha. Saffron has been studied to improve depression and is a great tonic for the nervous system. 


While you may be experiencing anxiety and worry about the future, keep in mind that many people may be experiencing the same. Be patient and understanding with your friends, family members, colleagues and don't be afraid to ask for support. Speak with your naturopathic doctor if your worry or anxiety is getting in the way of your daily activities. There are many ways we can help and provide you with ways to build your resilience to stress - whether it is through counselling, customised herbs or re-evaluating your treatment plan.  Together, we will get through challenging times and come through stronger and more resilient!

Dr. Leena Athparia is a naturopathic doctor with advanced training in Ayurveda and can help you identify your constitution to guide you on a customized health plan – whether you have specific health concerns or just want to promote general wellness. Please contact Naturopathic Foundations Health Clinic at 905-940-2727 to book an appointment.
References: 
Safety and Efficacy of Saffron (Crocus sativus L.) for Treating Mild to Moderate Depression: A Systematic Review and Meta-analysis: https://www.ncbi.nlm.nih.gov/pubmed/32221179

Digestion: The Mind-Body Connection

by Dr. Leena Athparia, ND, AAWC

The gut is often referred to as our 'second brain'. The Ayurvedic system of medicine has examined the connection of mind-body for thousands of years and now modern medicine is beginning to understand that the gut makes serotonin - an important neurotransmitter also made in our brain that helps us feel good. So, does what we eat affect our mood or does our mood affect our digestion?

When you are angry or upset - how's your appetite?
When you are happy - how's your appetite?
When you are nervous - how's your appetite?

Everyone has experienced a time when their appetite was instantly affected by a thought, bad news or something someone said to them. There is no doubt a link between your mental state and the quality of your digestion.

In Ayurveda, there is a concept called 'agni' which means fire. This metabolic fire is omnipresent in your body: from your cells, to your mind and your digestive system. An example of this metabolic fire is stomach acid that your body makes to break down food. When you are stressed, the stomach doesn't make as much stomach acid. People who are chronically stressed have hypochlorhydria or lack of hydrochloric acid which leads to a host of other issues such as parasites, yeast and undigested food. Whenever the nervous system gets a jolt, 'agni' immediately dwindles. This happens in every part of your body including your stomach. Just think of what happens when wind (vata) blows your campfire out and you can't cook your hot dogs! This is a rough analogy of what happens in the body as well.

There is a lot of focus on the physical aspect of digestion - digestive enzymes, probiotics, healthy foods - all of which play a very important role in breaking down your food. However, we need to address some of the subtler aspects of digestion and support a balanced nervous system. When you experience stress, your sympathetic nervous system is dominant (your survival response) meaning your body is preparing for fight-or-flight and digestion is not a priority at that moment. IBS is commonly associated with stress leading to abdominal cramping, diarrhea and constipation and it's a common fact that your stomach acid is altered by increased stress levels which has a cascade effect for next stages of digestion. Taking steps to build resilience to stress, support ease of mind are critical aspects to healthy digestion.


Here are a few tips to support digestion from a mind-body perspective:


1. Do a diet diary: track what you ate and any associated symptoms such as digestive upset, gas, acidity and note how you were feeling that day (such as rating your stress levels from 1-10). You can bring it into your ND to help make connections on what factors in your mental-emotional state may be weakening your digestion.

2. Eat in a relaxed environment: when you are in fight-or-flight (sympathetic mode), your body's resources divert away from digestion, and towards your muscles for survival. When you are relaxed, (parasympathetic mode) your body is in a state when digestion is at it's strongest. To support relaxation, minimize talking at meals and focussing on your meal. Keep your phone away, or turn it on silent to minimize distractions. You can play relaxing music or practice mindful eating - bringing awareness to your experience of eating.

3. Have a routine before you eat: say a prayer, a chant, take a few deep breathes or simply close your eyes to give gratitude for the meal you are eating. When you take a minute or two to settle your mind before your eat, this creates a healthy routine to prepare you to eat in a relaxed way. Sit in a comfortable position and avoid eating on the go (walking, in the car). Here's a simple 5 minute yoga practice you can try involving breathing which helps balance your system.

4. Eat food prepared with love and care: many people say their mom (or grandma's) cooking is always the best. Compare that to a take-out meal. Regardless of the recipe, food that is prepared with care, always tastes better! When food is prepared with positive intentions, the food imbibes those qualities. If you are preparing food for your family, try paying attention to what intentions you are putting into your food. When you put your heart into it, everyone will notice it tastes better - and will digest better.

5. Replace food cravings: when you are feeling a certain way (sad, upset, angry, stressed), subconsciously people tend to go for food to feel better. Food cravings are often a sign of a deeper imbalance, rooted in the mind. Instead of looking for food for instant nourishment, work with your practitioner to find other ways to help support and nourish you in a deeper way. This can be through meditation, exercise, healthy food preparation, homeopathics and more. According to Ayurveda, sugar cravings are associated with the feeling of lack of love. Is it a coincidence that sugar intake in modern society has increased dramatically?

With busy lifestyles, it is not always possible to create a perfect atmosphere to eat your food, but as you bring more awareness to your eating habits and as you feel more at ease at meals, you will notice your digestion will also be more at ease. If you are taking probiotics, enzymes and other supplements for digestion but still not noticing enough change, speak with your ND to address subtler aspects of digestion. There are many tools, from herbs to yoga, to help you enjoy your food and digest with a relaxed frame of mind. When you take steps to be mentally at ease in your day, your digestion will thank you for it - and you will feel better!

Dr. Leena Athparia is a Naturopathic doctor & Ayurvedic practitioner at Naturopathic Foundations with a focus on joint health, pain and chronic disease. If you are healthy and looking into preventing disease or learning more about your constitution, Dr. Athparia can help you. Please call the clinic at 905-940-2727 to book an appointment.

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Ayurvedic Skin Care for Summer

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by Dr. Leena Athparia, ND, AAWC

Do you have dry skin? Oily skin? Mixed skin or sensitive skin? If you pay attention to your skin, you will notice that it will respond differently based on the season, weather, your activities and your diet. The more you pay attention, the more you will also know what your skin needs.

Your skin is the largest organ in the body and it breathes. It removes waste from inside the body through sweat as a route of elimination. Your skin also absorbs what you put on it – creams, oils, lotions etc. So what you put on your skin should be clean to the extent you could eat it! Just take a look at your bathroom counter and see if you would eat any of your skin creams. If not, it may be time to re-evaluate your personal care products.

According to Ayurveda, skin can be qualified by dosha type. The five elements in nature are also at work in your body: space, air, fire, water and earth. For example, if you have excess fire element, your skin may be triggered by hot weather or internal changes like too much spicy or fried food. Inflamed, red or breakout skin can be prevented by taking steps to keep your skin clean and cool.

Ayurvedic Skin Types

Although each person’s skin is unique, most people have a dominant skin type. Read below to see which skin sounds most like yours:

Vata skin:

This skin type tends to be dry, rough, thin, cool and worse with dry, cold, windy weather. Vata skin is most affected in the winter. This skin type does best with nourishing oils such as sesame or almond oil, warm oil massage, thicker creams topically along with frequent hydration, and a diet rich in healthy oils.

Pitta skin:

Pitta skin type tends to be red, inflamed, oily and warm with sensitivity to the sun and hot summer weather. Treatments for pitta skin types include cooling oils or creams such as coconut or olive oil, pitta balancing diet and bitter herbs to clean the skin from the inside out.


Kapha skin:

Individuals with kapha skin tend to have naturally moist skin that can get cold, clammy or oily easily. This skin type is worse with humid weather. Treatments for kapha skin involve oils or creams that are very light and warming such as mustard or almond oil, herbal scrubs, dry skin brushing and toners that are astringent.

Treatments for Summer Skin Health

In the summer, heat and humidity can easily push your skin out of balance leading to common concerns such as: acne, hives, rashes, rosacea, sun spots, redness and sun-sensitive skin. In addition, a diet rich in spicy, oily food and acidic foods (such as excess red meat, alcohol, caffeine and sugar) can cause pitta imbalance in the digestive system to ‘overflow’ into your circulatory system and out through the skin as the body attempts to detox excess waste. Spending too much time in the sun or overdoing your work can add to skin breakouts. You can read more about pitta imbalance and ways to keep cool in the summer here. Below are some tips on a few natural compounds in skin products for pitta skin:

Neem

Neem is a tropical plant with so many uses. For skin, it is found in soaps, creams and shampoos. It has cooling qualities so assists the body in removing excess heat. It is very anti-microbial so good for conditions such as fungal skin infections. It is available as an oil but has a strong odour so is more manageable mixed with other ingredients. It can be also taken as a capsule internally to clean the skin inside out. Speak with your naturopathic doctor on how to take neem based on your health concern.

Aloe

Aloe is a well-known plant that grows in the desert, but very versatile to keep at home to heal burns or inflamed skin. It is very soothing for sensitive skin and makes a great base for skin gels and creams. Try taking a small piece of aloe gel from your plant and apply it to your skin – observe how it feels. Great for pitta and vata types in the summer.

Rose

Rose is known for its aromatic scent associated with love, romance and feminine qualities. As an herb, it is cooling and rose water or hydrosol is extremely refreshing. Rose oil or creams work well with pitta skin types to help calm and cool the skin and refresh the mind. Rose mist can be kept handy in the car or at work to spray at the hot times of the day to refresh you, or used as a toner as part of your skin care routine. Rose hip oil, from the fruit of the rose, has a slightly different quality but is also very beneficial for healing burns and scars.

Clay

Clay comes from the earth and is rich in minerals. There are many different types of clays that will have different qualities but essentially clay works well in soaps or cleansers due to its exfoliating nature. Clay is drying and tightens the skin due to its astringent qualities. It is excellent to detoxify the skin by pulling out toxins. It is great to use as a cleansing mask in the summer. Great for all skin types but vata skin types may need a moisturizer after using clay as it can dry out the skin.

Calendula

Calendula is a flower which has been used traditionally in healing burns and rashes. It is commonly found in diaper rash creams, salves for burns, or as an oil infusion to apply on the skin. It is excellent in pitta skin conditions especially where there is irritated or red skin as it is an antiseptic and anti-inflammatory. It can be used as a cream, oil, ointment or infusion.


Coconut oil

Coconut oil is cooling for the skin and is great for pitta skin issues. It has been used for centuries to strengthen skin and promote healthy hair growth. It grows in tropical climates so it often suits hot climates – best to avoid using in the winter or those with very vata skin since it cools the body down but great in the summer.

These are just a few of the herbs that are used in naturopathic & Ayurvedic treatments to heal skin. These systems treat not only by condition, but by the underlying constitution of the person. Different care is needed for each skin type. If you have chronic skin concerns, topical skin care may not be enough – you may need internal approach to cleaning skin from the inside out. Triphala, burdock, neems are just some of the cleansing herbs used for skin conditions. Use these tips for healthy, glowing summer skin or speak to your ND if you have chronic skin issues that you would like to address. And don’t forget – hydration is the foundation to healthy summer skin!

Dr. Leena Athparia is a Naturopathic doctor & Ayurvedic practitioner at Naturopathic Foundations with a focus on joint health, pain and chronic disease. If you are healthy and looking into preventing disease or learning more about your constitution, Dr. Athparia can help you. Please call the clinic at 905-940-2727 to book an appointment.