How Your Morning Routine Can Keep You Well and Healthy:I'll Take Your through My Own A.M. Practices!
I'd like to start off by writing that YOUR MORNING ROUTINE BEGINS THE NIGHT BEFORE. If you don't go to bed at a decent hour (10/10:30pm) and get a good night's sleep (7-9 hours), you won't have the energy to wake with the sun and perform your morning routine. That being said, let's look at what Ayurveda recommends (and what I attempt to do most mornings...hey, I'm human too!):
1. Wake with the Sun. Okay, I know I've already lost some of you. This one is a tough one for me--always has been, but I can tell you, when I go to bed at an appropriate time (see above), I am WAY more apt to wake by 6:30/7am. Why, you ask, is it important to wake with the sun? Just like animals in nature, humans have circadian rhythms, or "sleep-wake cycles." These rhythms correspond to daylight and darkness and, therefore, affect your hormones, which then affect when you are alert, when you are sleepy, when you are hungry, etc. If you align your habits properly with the day (in a nutshell: wind down when the sun goes down and get going when the sun comes up), your hormones, adrenals, nervous system, and digestive system function properly. Guess what happens when these are functioning properly? Your IMMUNE SYSTEM is also functioning properly to help you ward off disease and fend off pathogens. Mis-align yourself over a long period of time (you'll see this, often, with night-shift workers), and you increase your odds of lowering your immune system and developing chronic disease and autoimmune disorders, or even just getting sick more often.
2. Empty Bladder and Bowels. Most of us wake up and pee first thing in the AM. Some of us are lucky enough to have a bowel movement first thing in the morning too. No worries, if you're not. As long as you're having at least one bowel movement a day, you're considered "regular" in Ayurveda. If you're not having at least one BM a day, you are considered constipated, and you might want to consider a consultation to rectify this (often, a few super-simple changes go a long way). According to Ayurveda, all disease begins in the digestive tract, so having an efficient and healthy elimination pattern is integral to disease prevention. If you have at least one bowel movement daily, your digestive tract (one of your first line's of defense against pathogens) is acting efficiently in moving potentially harmful waste matter out of your body. You can help along healthy elimination patterns with a classic Ayurvedic formula, called "Triphala." It's a blend of three different fruits, which nourish and cleanse the tissues of the body and encourage healthy bowel habits by "tonifying" the tissues of the colon, which then respond properly to elimination urges. I make my own capsules with the powdered formula, but you can also purchase ready-made tablets here from Banyan Botanicals. And you can read more about Triphala here. I often recommend taking two tablets with warm water before bed. Give it a few days to rectify your bowel habits.
3. Tongue Cleaning. This is a classic Ayurvedic practice that improves oral health and stimulates your digestive system. (The tongue is, after all, the first and most visible organ of the digestive tract--one of your first lines of defense against pathogens and disease!) Right after you void your bladder/bowels, go to the sink (wash your hands!), and grab your tongue scraper/tongue cleaner--even before you brush your teeth. Check out the coating, if any, on your tongue. (In Ayurveda, coating on the tongue indicates toxicity, or "ama," in the body.) Gently scrape your tongue from back to front, rinsing your tongue cleaner with water after each pass. I usually scrape 6-10 times, depending upon how much coating I find on my tongue that morning. BE GENTLE--you don't want to damage your taste buds or cause any bleeding. After this, I typically rinse my mouth out with warm water, and then I might do some oil pulling with coconut oil, followed by brushing my teeth with a little baking soda. My mouth feels squeaky clean and hydrated!
You can purchase a tongue cleaner here.
You can read more about tongue cleaning here.
4. Hydrate! I know it looks like a lot, but I've truly only spent about 5 minutes on my morning routine at this point. So next, I'm all about hydration. Theoretically, you've just spent 8 hours fasting (sleeping) with no liquids, so you should be pretty thirsty. Dehydrated tissues are breeding grounds for pathogens, like viruses. (More on this below.) I drink 8-16 oz of room temperature water--NEVER cold--it's too jarring for the nervous and digestive systems, and it diminishes your ability to digest food. If you have a slower digestive system (get gas and bloating after meals or are prone to constipation), you should consider drinking warm water instead of room temp. Add a squeeze of lemon or a teaspoon or two of apple cider vinegar to stimulate digestion and liver function. This will typically stimulate a bowel movement for those who don't wake up with the urge.
5. Walk/Get Outside in Fresh Air and Sunshine. To put some more perspective on this, I'm still only about 10 minutes into my morning routine, so there's plenty of time to step outside, get some Vitamin D, and enjoy Nature as it awakens...and take Stewie the dog on the first of his multiple, daily walks. (Do you ever listen to the birds as the sun comes up? They're amazing!) This is one of the most "sattvic," or peaceful, times of day, and I highly encourage you to check it out. The lower, less potent angle of the sun still delivers Vitamin D (essential for longevity, disease prevention, and immune system function) without the damaging effects of its angles later in the day. Ultraviolet light from the sun is antimicrobial in nature (kills pathogens, viruses, etc.), so now is a great time to use the literal "force of nature" to improve your health and prevent infection. You could take this time to stroll and breathe and enjoy the peace and calm of this time of day, or you could certainly use it to get your heart-rate up (more on this below).
PLUS: Daily cardiovascular activity has been shown to reduce the chances that those infected with COVID-19 end up with acute respiratory distress/on a ventilator.
6. Practice Yoga, Pilates, or Calisthenics/Stretching. Speaking of getting your heart rate up: Ayurveda encourages daily movement that brings us to a slight sweat and then brings us back down again. You could certainly count your morning walk as your daily movement, but body-weight-bearing and flexibility exercises, 2-3 times a week will go even further to keep your bones strong, muscles and joints healthy, and prevent age-related issues, like falling. I find that 20-30 minutes of yoga, Pilates, or calisthenics (body-weight training, like push-ups, lunges, squats, and planks), combined with stretching, does the trick for me. This keeps my muscles toned and strong, gets my heart rate into a fat-burning zone, and stimulates my metabolism. You can check out my YouTube channel for some free, workout ideas.
7. Neti (Nasal Irrigation) and Shower The World Health Organization is saying that nasal irrigation/cleaning of the sinuses is just as important as hand-washing in the fight against COVID-19. Why? Your nasal passages are one of the body's first defenses against pathogens and disease. Neti/nasal irrigation/nasal cleansing not only rids your sinuses of potential bacteria, viruses, and pollen (hello, spring allergies!), but it HYDRATES the mucous membranes of your sinuses. If your mucous membranes are dry, pathogens have an easy opportunity to make a nice home for themselves. If your mucous membranes are hydrated and "slippery", the pathogens sit on the surface of the mucous and nasal secretions and eventually drain down your sinuses and into your throat, where you swallow them. There, the hydrochloric acid in your stomach kills them. This is why keeping your nasal passages AND your digestive system strong and hydrated is so important. They are an interconnected defense system against viruses and bacteria.
Here's how I perform neti:
Add 1 cup (8 oz) warm water (about 100 degrees F is optimal) to 1/2 teaspoon sea salt (use salt WITHOUT iodine, so no "table" or Kosher salt). I boil my water (for safety--use distilled water if you are worried about the quality of your water or get water from a well system) first thing in the AM, pour it into my neti pot, then allow it to come to body temp while I walk outside. I find it takes about 25-30 minutes to come to the perfect temperature after boiling. I usually set a timer so that I don't forget. (Using water that's too cool is ALMOST as uncomfortable as using water that's too warm/hot.) Dip your pinky finger into it to see if it feels right. Use a candy or regular thermometer to get it just right, especially if you're new to this practice. If it stings, you probably didn't add enough salt or the water is too hot. The water should be salty enough to mimic your body's own salinity.
Place the pot spout at the opening of one nostril, lean FAR forward from your waist, and tilt your head away from the pot, until water runs out of your other nostril. If water runs down your throat, you haven't tipped your head far enough forward--try again--it can take a little practice! I pour half the pot through one nostril, and then I pour the other half through the other nostril. Then I blow my nose over the sink (it's going to be all water--you might see a little mucous) and then into tissues or a towel. I also bend over (like in forward fold) and lean over with my head tilted in both directions to get out any remaining water. DO NOT close one nostril to clear the other while blowing your nose--you could damage your ear drum.
Here's a link to the ceramic (I avoid plastic whenever possible) neti pot I use.
Here's a link to a brief description of and video (scroll down a bit) on how to practice neti/nasal rinsing.
You should also know that the practice of neti brings moisture to the tissues of the body, so for about 10 minutes after you irrigate your sinuses, you'll be blowing your nose and ridding your sinuses of excess mucous. This is a great time to take a quick shower, and some people even perform their nasal irrigation IN the shower.
8. Apply Oil to the Body (Abhyanga) and Sinuses (Nasya)
A huge part of Ayurvedic self-care involves application of oil to the body (inside and out), which keeps us protected from disease and hydrated (think: anti-aging!).
After I shower, I apply oil to my entire body, which is an Ayurvedic practice called abhyanga. It is, by far, my favorite Ayurvedic practice--I love it! Traditionally, abhyanga is done BEFORE exercise/applying heat to the body. You apply warmed oil (run hot water over the bottle or check out my method below) in long strokes to the limbs and circular strokes to the joints. This stimulates the lymphatic system AND builds your immune system (called "ojas" in Ayurveda). Put on some old sweats/clothes you don't mind getting a little oil on or designate just for this purpose, then perform your exercise or yoga asana. (Some like to take a warm bath or steam instead.) This increases heat in your body, opens your pores, and the oil "cooks" into your skin, where any herbs or medications in the oil can infiltrate your bloodstream. Then, you rinse off in the shower (preferably no soap or only where you need it--incidentally, ladies, you should never use soap on your genitals, as it imbalances the PH levels, leaving you prone to infection) and then "pat dry" to leave a thin and protective layer of oil on your body (think of it like "armor" for your day!). I prefer to use oil after my shower, when my body is already warm, and I find this more practical for those of us, who are accustomed to applying lotion, etc. after bathing. PSA: skip the lotions! They are chock-full of chemicals and petroleum products. Sesame oil, almond oil, sunflower oil, jojoba oil, coconut oil, and olive oil are all better options. Depending upon your doshas/Ayurvedic constitution, you will want to pick an oil that keeps you balanced. Sesame, almond, and olive oils are best for dry, thin skin (vata). Coconut, sunflower, and jojoba oils are best for inflamed, irritated, red, or oily skin (pitta). Mustard seed or a light application of sesame oil is great for thick, naturally moisturized, or itchy skin (kapha). After I apply my oil, I slip on a robe I designate just for this purpose and allow the oil to soak in 20-30 minutes, while I perform my breathing and meditation exercises (below), before dressing. FYI: you will have no problems with oil and your clothing if you choose the right oil for your skin, apply the right amount, and give it 20-30 minutes to absorb.
Here's the herb-infused coconut oil I use (choose the sesame oil version if you have dry skin/vata).
Here's what I use to warm my oil while I'm in the shower--I light the candle just before I jump in the shower.
Here's more instruction on how to perform abhyanga and how to choose the right oil.
Since a neti practice (sinus irrigation above) can actually be a bit drying to some (as it brings moisture to the tissues in the form of mucous, but then as you blow your nose and "cleanse" the tissues, those who are already a bit dry can be left feeling "stripped"), applying a little oil to the sinuses ("nasya" in Ayurveda) can give you back that protective barrier to prevent pathogens from taking their hold on your tissues. I use Banyan Botanicals tri-doshic "Nasya Oil." I truly believe that this has been one of the main reasons (along with neti) I haven't suffered from allergies over the past several years (since I've started this almost daily practice).
Here's the link to an article with a video link on how to do perform nasya.
9. Breathing (Pranayama) and Meditation
Okay! We're in the home-stretch! Keep in mind, I'm still only about an hour into my morning routine, depending on how long I spend exercising. And this next set of practices can only take 5-10 minutes, depending on how much time you have to spend on them.
If you've been getting my Friday Yoga/Healthy Back videos, you'll already be familiar with this breathing exercise, which doctors around the world are recommending to help exercise and clear/expectorate your lungs to avoid infection and keep your immune system up:
I LOVE alternate nostril breathing (nadi shodhana) and do five rounds of this each morning, which takes about 5 minutes. Here's a link for instructions on how to perform alternate nostril breathing. I use a ratio of 4 counts for inhale, 16 counts to retain/hold my breath, and 8 counts to exhale. FYI: you have to get a full, deep breath on those first 4 counts to be able to comfortably hold your breath for 16 seconds without creating anxiety of panic, so work up to this and be patient or simply eliminate the retention.
There are SO many ways to practice meditation. There are apps, like Calm and MNDFL, and there are many styles, like Zen, Transcendental, felt-sense, etc. It's worth finding a practice that works for you. If you have a "monkey mind" that loves to go all over the place, a guided meditation is probably best for you. In other words, I wouldn't try to just sit down and focus only on your breathing--you'll become frustrated very quickly. That being said, the point is not to STOP thinking--good luck with that. The point is to FOCUS the mind to come into the present moment. When you do that, Ayurveda says, you stop time, and the body ceases to age. I'm sold! There are so many health benefits to meditation, including lowered blood pressure and increased immune function. I also like to do my self-energy/Reiki work at this time, which is another form of meditation all on its own. If you're a beginner, start with just 3 minutes and work your way up from there, just adding one minute at a time every couple of weeks.
At this point, you could dress or have breakfast or whatever you want! Morning routine is done, and I GUARANTEE you will such a better day if you simply choose 2-3 of these practices to work on each month. Don't try to do it all at once; I can also guarantee you'll either become overwhelmed or burnt-out and give it all up. Choose just 2-3 (or one!) that resonate(s) with you, and work on it/them for a good month. It's taken me years to get all of these practices under my belt, and I still struggle with my breathing/meditation--those are the first ones to go if I'm feeling unmotivated or short on time, but they're the ones that make me feel the best. I hope you modify, "tweak," and make these practices work for you.
Feel free to email me with any questions--I hope you found this informative and helpful! I love sharing this information with you!
I'm sure you've heard all the buzz about "intermittent fasting" lately--and I think it's definitely a buzz-worthy topic with lots of health benefits (more on that below). Did you know, however, that the ancient practice and medical wisdom of Ayurveda has always advocated a certain amount of fasting in your everyday-diet? Yep. For thousands of years, Ayurveda has touted the benefits of keeping your digestive system clean, healthy, and strong by:
Not only should you be "fasting" between meals, but, according to Ayurvedic tenets for optimal health and digestion, you should also finish your last meal at least 3 hours before you hit the hay. Yep, you heard me. This means, if you go to bed at a decent hour (around 10pm), you should finish dinner by 7pm. This is a natural, daily fast of, roughly, about 12-13 hours (if you figure that most people eat breakfast around 7/8am).
"Why should I fast overnight," you ask? I will gladly tell you, if you don't mind a little reading. We should start with the liver, an AH-mazing organ. The liver performs over 500 metabolic functions in the body (whoa!). Some of its functions include the manufacture of bile, which helps us break down and emulsify the fats we eat. It also helps "clean up" the blood, by recycling old red blood cells and dumping those into your bile. Also, did you know that EVERYTHING you eat or put on your skin (and therefore into your bloodstream) must pass through the liver for filtration? Your liver is a hard-working organ, my friends.
And wait! Your liver is not just hard-at-work during the day. Nope, unlike you, who's snoozing away and blissfully unaware, the liver is doing its "janitorial duties" at night. The liver cleans up your blood and removes toxins (or substances it might perceive as "toxic," like gluten, chemicals, metals, etc.) that were stored in the cells of your body throughout the day. So if you eat too closely to bedtime, and your liver has to keep busy by aiding to digest your dinner or bedtime snack, it won't be able to do "clean up on aisle 6." In other words, your liver will be too busy digesting food to mop up the possible garbage you introduced into your system during the day.
Think of it this way: just like you, your liver is less effective at doing its job when it has to multi-task, "splitting" its energy among many different jobs. Let's face it, you know what a crappy night's sleep you get when you pig out right before you go to bed: you're hot, uncomfortable, and keep waking up, only to emerge as "rested" as a passenger on a red-eye flight from Los Angelos to New York City. (Rested? Not...at...all.) This all happens because you've overloaded your digestive system and liver.
So what, exactly, am I trying to tell you?
WE SHOULD ALL BE "INTERMITTENTLY FASTING" ANYWAY, EVERYDAY, ABOUT 12+ HOURS, BETWEEN ABOUT 7PM AND 7/8AM.
Now, are there studies, showing health benefits of longer fasting times? Yes! But what I've just described is a really simple way to get started. Why would you want to try to fast for 14-16 hours (which is what most studies are suggesting you'll want to eventually aim for to really reap the benefits of intermittent fasting), when you can't even go from dinner to breakfast without having a snack? Start with the overnight fast, people--I promise you will suffer so much less!
So what are the benefits of going a little longer on your fast (say, going 14-16 hours, or only eating during an 8-10 hour window)?
FINALLY, and most importantly, LISTEN TO YOUR BODY. IF YOU HAVE ANY DIAGNOSED HEALTH CONDITIONS, PLEASE CONSULT WITH YOUR PHYSICIAN OR HEALTH CARE SPECIALIST BEFORE TRYING ANY OF THE ABOVE SUGGESTIONS
Feel free to email me with any questions--I hope you found this informative and helpful! I love sharing this information with you!
I'm sure you're aware of omega-3 fatty-acids, and maybe you even know that they're considered "good," or beneficial, fats. Perhaps you know fish oil is one of the absolute best sources of omega-3 fats around. Did you know, however, that most Americans are extremely deficient in this important source of fat?
Before I dive into why we aren't getting enough omega-3 fatty-acids in our diets, you'll need to know about omega-6 fatty-acids. Omega-6 fats are found largely in vegetable oils (sunflower, canola, soy, and corn) as well as processed foods (fast foods, baked goods, "junk foods" like cookies and chips, etc.).
In ancient times, humans ate a diet, composed of an ideal ratio of omega-6s to omega-3s, or a ratio close to 4:1 (omega-6 is a little higher than omega-3). Today, the average American consumes close to a whopping 20:1 ratio of omega-6s to omega 3s. WOW!
So what's the big deal? This imbalance of omega-3s to 6s is a huge contributor to the most common of age-related diseases: cardiovascular disease, obesity, dementia, and metabolic syndrome (a cluster of disorders, including abdominal obesity, high blood pressure, high cholesterol and triglycerides, high blood sugar, insulin resistance, and high risk for Type 2 diabetes), not to mention general inflammation (a state that sets us up for auto-immune diseases, chronic illnesses, and cancers).
While omega-6 fatty acids, in abundance, seem to cause inflammation in the body, omega-3 fatty-acids actually reduce inflammation in the body by reducing the production of compounds that cause inflammation.
Omega-3 fatty-acids are also extremely important for proper function of the brain and nervous system. Omega-3 fatty acids comprise your brain cell membranes, which generate and conduct electrical impulses, which play a role in everything from movement, to speaking, reasoning, and memory formation/recall. Omega-3s also make up myelin, which insulates the fibers of your nerve cells, AND omega-3s increase levels of a hormone-like protein, which promotes "brain-plasticity." This helps the brain respond to changes, form new memories, recover from injury, and maintain cognitive function.
Are you seeing a pattern here? Omega-3 fatty-acids keep our brains healthy and young! With the rise of diagnosed dementia and Alzheimer's, it seems like a no-brainer (no pun intended!) that we'd want to get as much of this in our diets as possible.
From an Ayurvedic standpoint, those who are naturally drier and more prone to anxiety (vata dosha in Ayurveda) would benefit greatly (maybe even the most) from Omega-3 supplementation in that the Omega-3s pacify an overly-active nervous system and reduce dryness throughout the body. Those who are more prone to heat, inflammation, and intensity (pitta dosha in Ayurveda) would also greatly benefit from more Omega-3s their diets, due to Omega-3's anti-inflammatory and soothing effects on the nervous system and tissues of the body. Those prone to weight gain and tissue accumulation, which can include plaque accumulation in the vessels of the body, compromising brain and heart health (kapha dosha in Ayurveda), would likewise benefit from an increase in Omega-3s in that it reduces risks associated with high cholesterol and heart disease. Bottom line: WE COULD ALL BENEFIT FROM THIS AWESOME NUTRIENT!
Here are a few more reasons to increase your Omega-3 fatty-acid intake, especially from fish oil:
And the list goes on...and on.
So how much should you take? Experts agree that daily doses of about 2400 mg of EPA/DHA from fish oil is important for maintaining blood levels, which benefit the brain, nervous system, cardiovascular system, and all the cells of the body. NOTE: "EPA" and "DHA" are two sources of omega-3s found in fish; they are the most bio-available (easiest for the body to digest, absorb, and put to use) forms of omega-3. Unless you live on the water and eat fresh fish at every meal, it's really tough to get 2400 mg of EPA/DHA into your diet, so supplementing is optimal.
Are there vegetarian sources of omega-3s? Yes, "ALA" is a vegetarian source of omega-3s (found in flaxseeds, hemp seeds, walnuts, and seaweeds); however, your body has to undergo several metabolic processes to convert ALA into EPA, and not everyone's body is efficient at these processes. This can largely depend upon your genetics, as well as your diet and nutrient levels in that the body needs an adequate supply of B3, B6, magnesium, and zinc to undergo these conversion processes. With overfishing of our ocean's fish populations and pollution (mercury content in fish), I wouldn't blame you if you decided to go with a plant-based approach to your omega-3 consumption. So again, if it works for you, supplementing with fish oil is ideal, but amping up your intake of plant-based omega-3s is always a great idea!
If you're having your blood levels tested, you'll want an omega-3 index of 8% to 12%.
If you're going the fish oil route, you'll also want to make sure you use a high-quality fish oil with maximum EPA and DHA. Here's the brand I use (I take 3 capsules a day with meals for better absorption).
I hope this helps elucidate how omega-3 fatty-acids and daily fish oil supplementation can assist to improve your health. As I mentioned, it's not a "magic pill," but it sure is an amazing one!
You've probably heard about supplementing with vitamin D over the past few years, and maybe you've even had your blood levels tested to see if you need it. Most medical and health professionals will tell you that you need at least a blood level of 30 ng/mL of vitamin D (or "25-hydroxyvitamin D"). A great deal of research, however, shows us that we should strive for closer to a blood level of 50 ng/mL or more (up to 80 ng/mL) in order to achieve meaningful benefits.
While we manufacture vitamin D on our own through exposure to sunlight, there has been a recent rise in very low levels of vitamin D in Americans. This is most likely due to decreased time outside in direct sunlight and without sunscreen (which is a result of the awareness and fear of skin cancer) and also due to increased time in front of screens and technology (which leads to decreased time in Nature, outside, in sunlight).
I couldn't believe how low my own vitamin D levels were a few years ago (17 ng/mL!!!). I spend time outdoors every, single day, during daylight hours, for about an hour each day, so I was really surprised by my results. I've been supplementing daily ("mega-dosing" at first with up to 10,000 IU/day) for a few years now with easy-to-assimilate vitamin D drops. (Here's the link to the product I use.) My levels are back up in a good range, and I feel confident that I'm now getting the health protective benefits of higher blood levels of vitamin D.
So what, exactly, are these benefits? Instead of going into too much detail, I'm going to list the results of studies to help you see the "big picture." (If you're interested in the actual medical studies and medical journal articles, just shoot me an email, and I'll send you the references.)
There are SO many more studies about the benefits of supplementing with vitamin D and about the correlations between higher levels of vitamin D in the blood and lowered levels of everything from cancer, to dementia, to cardiovascular disease, to depression. I personally know people who have greatly relieved their migraine and headache frequency, as well as seasonal affective disorder, just to start.
Where should you start? Request a blood test to see what your vitamin D levels are. Remember, many experts suggest that a blood level of 50-80 ng/mL of vitamin D is ideal for the optimal protection of cancer, cardiovascular disease, and cognitive decline/dementia. You can get a blood test from your physician, but independent companies, like Life Extension (www.lifeextension.com), offer them as well, and they're super-affordable without the hassle of going to a doctor's office or dealing with insurance.
How to supplement? Many experts suggest taking between 5000 and 8000 IU of vitamin D3 daily (if you are a heavier or larger person, experts recommend a daily dosage on the higher end). Vitamin D3 is best absorbed with food that contains fat (so with a meal). Better yet, use a liquid Vitamin D3 (tasteless and odorless) to experience the benefits without taxing your digestive system or having to swallow a pill. (Again, here's the link to the product I use.)
Hope that gives you some food for thought about vitamin D. It's something I personally believe just about everyone should be supplementing with; if we did, I think it would reduce a great deal of suffering and disease. I hope you consider checking your levels and seeing where you are. Knowledge is power!