What happens with too much exercise?

As with all things Ayurveda, the question remains, for who is exercise beneficial, and in what amount, at what time of day and year? How much is too much, and who should avoid it altogether? The “more is better” mentality applied to exercise can get you in a pickle. Understanding the “right amount” and how that amount might change at times can be a great tool for energy management in both body and mind.

Exercise is generally recommended until breath becomes fast, the mouth becomes dry, or sweat begins to form on the forehead, nose, and spine. Then it’s time to cool down. The idea is not to wring out the body, but just to get the circulation moving, warm things up a bit, and call it good. A nicely moderate daily routine for longevity might include walking, swimming, easy jogging, tai chi, or yoga.

In the case of excess fat tissue, more exercise is ok, according to individual capacity. That’s not to say if you are a lover of bodybuilding or marathon running that you are on the wrong track, but know that vigorous exercise, going beyond the half-capacity recommended, is a hobby that needs to be balanced by adequate rest, recovery time (perhaps an oil massage?), and nourishing diet. When we push too hard, the body can dry out, the dhatus undergo depletion, doshas can become aggravated, and we burn up our Ojas.

EXERCISE according to Ayurveda!

This week, I will be making a series of posts about the Ayurveda view of exercise in the winter season.

Firstly, what is vayama, or exercise?

Traditionally speaking, exercise is considered that which makes the body tired. It increases lightness of the body, brings endurance and the ability to withstand hard work, increases agni, reduces fat, and defines muscle tissue. Those with heavier, denser builds, those who consume rich foods regularly, and those who live in cold climates should exercise to half capacity, while those in warmer climates and of lighter build should be moderate.

I find this to be quite different from the western view of exercise! Exercise is thought of as something that brings energy, rather than makes the body tired. Due to the often sedentary lifestyle of the developed world (watching TV, desk jobs where 8 hours are spent sitting) and the availability of unlimited quantities of food, it makes sense that exercise feels energizing. Many bodies need it, real bad.

What are you feeling lately about your exercise (or lack of..?). No judgement!

GARLIC!

I don’t eat much garlic. I find it too stimulating. When I taught yoga full-time I did not like going in there smelling like garlic, and once I stopped using it, I found it way too strong to even be around!

However, our dear friend Garlic offers five out of the six tastes, which makes it a powerful medicine for a variety of ailments. It is intensely heating, which kills germs, and is a good choice for deep winter- but not all year long.

Here is Ayurveda’s classification of garlic, from my “Everyday Ayurveda Guide to Self-Care's medicinal foods directory.”

Botanical name: Allium sativum

Parts used: bulb, scapes

Rasa: sweet, salty, pungent, bitter, astringent

Virya: heating

Vipaka: pungent

Qualities: oily, heavy

Actions: aphrodisiac, increases circulation, relieves earache and other pains, antibacterial, lowers cholesterol

Contraindications: too much garlic can increase pitta, rajas, and acidity, and make you smelly.

How often do you use garlic??? What do you use it for?

REJUVENATING TONIC RECIPE!

If you saw my last post about winter foods, you may be thinking about the dry quality. Here’s a home remedy for you!

This recipe is for a very common constipation home remedy. Three things: milk, ghee, and warming spices to help break it down.

If you have dry poops, this is likely to cause a change you will notice within a week or so. For best results, take this drink in the evening close to bedtime, as opposed to around other foods. Taking it by itself will optimize digestion and absorption.

1 cup milk of choice (cow, almond, coconut)

1 tsp ghee

pinch of digestive spice: ginger, cinnamon, nutmeg, pepper, cumin- any or a combo!

Preparation:

In a small saucepan on medium heat, warm the ingredients to steaming.

Whisk to a uniform consistency with a fork or a milk frother.

Drink immediately. Be sure to sit down and relax while enjoying.

*please keep in mind that long-term constipation can have diverse causes and may be best served by consulting an Ayurveda practitioner. 

Photo @carabros

Winter is described as that time when the earth is tilting away from the sun, making the environment more cold and dark.

Without the drying heat of bright sun winter starts out with more moisture.  Something else to consider these days, however, is the climate indoors. If a place is cold enough to require heaters inside, this heat is going to dry the air. If a lot of time is spent indoors in winter, dryness will result, especially in the respiratory channels.

If you don’t get enough good fats in winter time, you may begin to notice dry stool or dry skin.

What's the deal with BEANS?

The name of the game in Ayurveda is small beans in winter. Little guys such as mung and lentil, are easier to digest during the Vata season. They soften and moisten quickly and more completely through the cooking process.

Large beans, such as garbanzo and kidney, eaten in excess, can fill the digestive tract with air, which is very aggravating and irritating to the body, and also the mind (being gassy is a little...distracting, no?).

Some bodies can eat beans no problem (like your Pitta and Kapha types!), others will have to moderate even small beans. Always soak them over night, and cook them well with some spices and fat to balance their light, dry qualities.

This is why you find so many dal recipes in my cookbooks. Head over to my IGTV to find a video of me making a super quick dal soup.

The Skinny on Salt

In the world of condiments, salt is an important player. Salty taste heats the body due to the presence of fire element in its composition, important in cold weather.

Salt’s hydrating effect also calms the nervous system by softening and relaxing the body. Not all salt is created equal, however. Table salt is demineralized, removing its therapeutic effects. Sea salt has large molecules that are hard to digest, while pink salt has smaller molecules and bio-available minerals.

Ayurveda has long favored pink salt, and it's all I use in my cooking. Its modern trade name is Himalayan Pink Salt and it's easy to find. Enjoy it!

What’s the deal with a winter detox?

So, we know about Ayurveda and cleansing at the juncture of seasons. Why in mid-winter???

I find climate to be an environmental factor as well as a cultural factor. Culturally, many have undergone a few weeks of holiday enjoying of heavy foods, combining foods in complicated ways, and lots of sweets! While we have discussed in this space tricks for maintaining moderation, this time can mark a beginning of ama. The program I’ve developed for the New Year’s Detox is shorter and more targeted than my seasonal cleansing programs.  It is about processing holiday ama- before it gets a foothold.

“Abhyanga should be resorted to daily, it wards off old age” -Ashtanga Hridayam

As the fall moves into winter, oil massage is such a gem of a practice. There are however, a few things to note about the timing. The texts recommend oiling of the ears and feet as most important. In the event you aren’t making a self-massage happen very often, keep sesame oil by your bed and massage a Tbsp into the crown of the head and the soles of the feet nightly. Wear a light pair of socks to bed to protect your sheets.

Between meals is the time to digest.

Through experience, I have noticed the importance of spacing it out. Eating even a bite, or something healthy like a fruit, between big meals causes indigestion. Try these three tips through your holiday season and tell me how its working!