Looking in the mirror with fear and disappointment is a shared feeling by many struggling to sustain weight loss. According to Ayurveda, a poor self-image sprouting from weight problems is intertwined with one's doshas (body constitution) and a poorly managed daily routine, or dinacharya.

Ananda recently worked with a former triathlete struggling with weight loss. He was now a businessman in his early 40s keen to recapture the glory of his past athletic prowess. Detailing a life marked by haste, this pitta-kapha personality type shared his frustrations with our Ayurvedic physicians, reporting episodes of bloating, a history of gastroenteritis, and pain in knees from a meniscal repair surgery. Standing tall at 190 cms and 100 kilograms, the guest was diagnosed with over-weight or sthoulya. With visceral fat level at 8, 17% fat and a BMI of 27.7, he arrived for a 2-week Weight Management programme as a last resort to his multiple failed attempts to reduce weight.

The Wellness Journey: Knowing yourself ‘around the day’

With no family history of disorders, personal addictions, or significant other health issues, other than a few food intolerances, the course of clinical investigation for Ayurveda shifted to what’s happening with him ‘around the day?’

Circa diem or circadian rhythm, meaning ‘around the day’ regulates the internal cycle of the body every 24-hours. The physiologists trace its origins to the Ayurvedic concept of dinacharya which combines 'dina' (day) and 'charya' (activity). The ancient principle conveys that any process arising within an organism responds to its environment and vice versa. A faulty dinacharya disrupts normal metabolic processes and contributes to weight fluctuations. This inconsistency can trigger a cascade of negative health effects, including hormonal imbalances, metabolic disorders and a poor self-image.

His normal routine getting ready for work each morning, was a cup of coffee at breakfast and grabbing a working lunch to ‘make it quick’. Feeling a lack of control over his life during the working hours, he would try to get some well-deserved ‘me-time’ after sunset. Procrastinating on sleep was an obvious way to fulfilling this need for leisure. He loved his food, looked forward to fixing a big dinner for himself and his family. “It’s the meal I live for”, he confessed. With the expected consequence of sleeping as late as possible each day, a morning routine was certainly out of question.

Due to the prevalent belief that one equates to losing out on fun in favour of a healthy lifestyle, the critical importance of honouring a dinacharya is often overlooked by the mind. At this point, Ayurveda with its personalised approach steps in with an edge over conventional nutrition and health tips. The Ayurvedic tradition recognizes all life forms as Doshas that represent a unique combination of the five elements. Doshas manifest as very distinct physical, emotional, and mental characteristics in each of us. There are set of expansive rules listed for each personality type. These include wake-up and bedtime, consumption of food, nature of exercise, personal hygiene, daily habits and much more. These preferences are further customised as per the current state of mind, age, social life, cultural conditioning, climatic conditions, family history and so on.

Acknowledging the guest’s choices, the physicians at Ananda painstakingly explained the detrimental cycle of a poor dinacharya on ones’ body, mind and spirit and carved a realistic treatment and lifestyle plan for the sustenance of his weight loss. The easily bored Pitta personality type dominated by the element of fire, requires a calming yet engaging routine. A fitness routine at the gym, kunjal kriya (emesis), asana (yogic physical postures) and hydrotherapy felt apt to the guest’s athletic nature. To avoid strain, soothing Ayurveda therapies like abhyanga and choornaswedana, a bundle massage, Pranayama (breathing exercises) and yoga nidra were a start to his 14-day journey. For a pitta, who loves stimulation through food, the guilt associated with compulsive eating can exacerbate poor self-image and weight problems reinforcing the cycle of emotional distress. Hence a diet plan was designed to avoid experiencing starvation while satiating his palate.

By day 6 the body reflected symptoms of toxin saturation, which meant the collected toxins or ama was ready to flush out. Medically administered enemas or basti, virechana and other Panchkarma therapies continued till the second week of his stay, alongside Ayurvedic treatments like Udwarthana, a stimulating dry powder massage for weight loss. The last phase of the program involved nourishing the senses through pacifying food and therapies. This is important to induce a sense of security which helps in the sustenance of the recommended Dinacharya.

The End Result: The Crucial Role of Dinacharya

The guest lost 7 kilograms by at the end of the program. His visceral fat levels reduced by 25%, with a 3% reduction in fat and a BMI reducing by 7% to 25.8. He was advised a hot infusion of fennel and cumin alongside natural herbs before and after meals to maintain metabolism. To sustain the weight loss, the physicians advised that he continue following the dinacharya till the body feels familiar and secure with this new way of life.

There is a well-known relationship between excessive weight and optimal functioning of internal systems, as also the connection between self-image and weight issues. Fostering healthy body-image and sustainable weight loss requires realistic goal setting, and a supportive environment that celebrates individuality.

Recognizing your dosha to know your ideal dinacharya is crucial for sustainable change. Adopting dinacharya cultivates discipline and mindfulness. The routine not only aids in weight management but also enhances mental clarity, emotional stability and improved self-esteem.

What is Garshana or Dry brushing?

Dry brushing a very popular practice finds its roots in Garshana, an ancient Ayurvedic technique that uses a brush with coarse natural fiber bristles over the skin. Ayurvedic dry brushing is done by massaging natural dry powders on the skin in upward strokes. Dry brushing helps to exfoliate dead skin and increases blood circulation. It opens clogged pores, drains lymphatic fluids and aids detoxification. Garshana is stimulating, it helps loosen the state of stagnant energy in a system or an organ by balancing excess Kapha.

How long has it been around and how has it evolved into the practice it is today?

Garshana is an ancient practice, and it has always been an important part of therapeutic ayurvedic procedures. Over time, with people living very busy lives, the practice of Garshana evolved to using brushes over powders. Udwarthana, a dry massage using herbal powders to break down excess subcutaneous fat was also performed by using brick powder and wood powder in earlier times.

Can you explain what the three doshas are and how they correlate to your skin type/how often you should be dry brushing?

In Ayurvedic philosophy the five elements combine in pairs to form the three dynamic forces called doshas. Vata (air and space) governs the mobility and impulses in our body and mind. Pitta (water and fire) takes care of the overall energy and emotions attached to thought process, while Kapha (earth and water) provides stability and nourishment. Doshas are primary life forces or biological humors found in all life forms and Ayurveda categorizes personalities under one of these bio energies. There are a preferable set of elaborate rules listed as guidance for each personality types.

People with different doshas have different skin traits. Garshana is a stimulating therapy, people who are predominantly kapha in their constitution will benefit the most and can practice it daily. Those who are predominantly pitta can practice dry brushing twice a week. The Vata personality type would best benefit from doing this practice once per week if required, for the vata type, dry powders are often mixed with ghee or sesame oil. People with sensitive skin, prone to rashes, eruptions or any other similar condition must always consult an Ayurveda physician to avoid aggravating their condition.

What are the benefits of dry brushing?

• Garshana pacifies the aggravated Kapha dosha
• Reduces the excess fat accumulated in the subcutaneous tissues
• Softens and exfoliates dead skin cells, thereby giving a lustrous glow to skin
• Detoxification, purification, toning the skin promotes tighter skin, cell renewal and blood flow
• Eliminates bad body odor
• Improves mobility of joints
• Strengthens and tones up the muscles
• Refreshes and rejuvenates the body
• Takes care of conditions due to improper blood supply

Dry brushing improves cellulite, is this the primary purpose for Garshana?

The origin of this practice was only for health benefits, the aesthetics is an added advantage. The purpose of Garshana was originally not to address cellulite formation, but for deeper internal benefits such as detoxification. Once the accumulated fat deposit loosens and moves out of the system, it overall increases the circulation resulting in the cure of diverse health issues and aches & pains. The cellulite dissolving through Garshana is a by-product and an added advantage.

How do you choose the right brush for face and body?

Garshana is traditionally done using raw silk or linen gloves, though many prefer to use a natural bristle body brush.

What's the best way to practice dry brushing?

Dry brushing is best done in the morning before bathing, with dry skin that is free from lotion or oil. Make sure the room used for the therapeutic practice is warm and has a comfortable temperature.

The term Chaturmas comes from the combination of "Chatur" (four) and "Mas" (month) in Sanskrit. It refers to a sacred period of four months, from July to October. In India, some of the most important festivals are during this period including Janmashtami, Dussehra and Diwali are celebrated. Various types of fasting practices, known as upvas, are observed during these festivities, believed to be beneficial for the self.

The persistent congestion, facial pain, and pressure of chronic sinusitis can leave a person longing for life’s simple necessity of an uninterrupted breath. Sinusitis often leads to headaches, fatigue, mood disturbances, and disrupted sleep due to frequent awakenings.

A young lady who had been suffering from these symptoms for 11 years approached Ananda recently for a lasting solution. Nasal surgery, prolonged use of antidepressants, and medication for digestive problems were no longer offering solutions for her Pitta-Kapha personality type. Her turbulent personal life led to traumatic stress episodes, exacerbating bloating, flatulence, nasal blockages and interrupted sleep with vivid dreams.

Your gut and its health are the foundation of everything in the body. Recently there has been a growing focus on gut health within the realm of wellness. Extensive research has shed light on the significant role of a healthy gut beyond digestion, including its impact on mental well-being. It has been observed that individuals experiencing depression and anxiety often witness improvements when adopting a wholesome diet free from processed foods. This is because processed foods, typically high in sugar and salt, can negatively affect the balance of gut flora. Ayurveda for gut health, with its profound understanding of these intricate connections, places great emphasis on enhancing digestion and metabolism to promote overall well-being.

The subtle and tiptoeing signs of hypothyroidism might typically take several years before they are apparent. Speaking of a similar experience to Dr Naresh Perumbuduri, was a man in his early 50s, who visited Ananda with uncontrolled weight gain and an elevated lipid profile. Raising medication was no longer a viable answer for the Pitta personality type, whose situation worsened due to high stress, irregular lifestyle choices and excessive intake of alcohol.

“The 2-inch long, butterfly shaped thyroid gland is very critical for ones’ overall health; the variety of symptoms of an imbalanced thyroid not only surface in a wide variety across the body, the manifested conditions differ in complexity with age, sex and time between onset and diagnosis of the imbalance” says Dr Naresh.

Month by month, to witness deteriorating figures on a lipid profile is a very distressing experience. Investing faith in the hands of Ananda’s wellness team, the guest dedicated 22 days to resolve his lipid profile and hypothyroidism.

The Wellness Journey

Ananda’s experts dived into an in-depth investigation through several in-person consultations and tests, which revealed abnormal ranges in cholesterol levels, thyroid-stimulating hormones, uric acid, triglycerides, and fasting glucose.

The guest’s treatment plan was a highly personalized Panchakarma Programme through phases of rigorous detox therapies, yoga therapies, and food elements comprising of very specific herbs in measured quantity.

He was advised to undergo pacifying therapies and a kapha balancing diet to restore mental strength, as well as therapies like abhyanga, marma-abhyanga, and choorna swedana. One-on-one sessions in yoga, pranayama, meditation, and functional training kept alive the motivation to get better. While the sensory exposure to the sights and sounds of nature during treks in the Himalayan foothills recreated the memory of relaxation that had eluded him. The physicians prescribed de-stressing therapies like Pada-abhyanga and shiro-abhyanga, to raise strength, preparing the mind and body to expel toxins in the days ahead.

Once the guest reflected a stable circadian rhythm and mental strength, physicians escalated intake of herbal ghee or snehpana aiming for the stage when the body shows signs indicating its willingness to expel toxins. Virechanam, sneha vasti, kashaya vasti, nasyam, and other therapies to balance vata or stress levels were to follow. The guest started to lose weight during this stage post a long struggle in the past with stubborn fat.

The End Result

The guest continued to steadily lose weight and his parameters started to return to normal. Post the expelling of toxins followed Ayurvedic shamana therapies to restore vigor and vitality through rasayana or herbal tonics, alongside therapies like pizhichil, shirodhara and navarakizhi, with a diet similar to the initial phase with additional herbs and nutrition for restoration.

With a total weight loss of 6 kgs during the programme, significantly lower cholesterol, and normal thyroid stimulating hormone levels, the guest completed his 22-day stay feeling calmer, mentally lighter, and more energized than he had in years! His digestion and metabolism felt renewed, and the normal status against parameters provided the relief he had been seeking.

The monthly menstrual cycle is a natural process required for the body to remain healthy and cleanse itself of unused tissue. Like many natural processes of the body, menstruation needs the right support.

As per Ayurveda, the nature and pattern of all physiological and psychological processes are dependent on one’s inherent constitution or Prakruti. This is what a human being is born with, and it never changes. The pattern of menstruation also shows some relation to this inherent constitution of the individual. So, by understanding the nature of the menstrual cycle, health can be maintained by administering the right diet that in turn support this repeated state of hormonal fluctuations.

What nutrients are important to emphasize during the menstrual cycle?

All of the below can be used in accordance to the Doshas involved.

Herbs:
• In a vata-type person (dominated by the element of air and space) mainly Dasamoola, an anti-inflammatory herbal concoction has proven to be very useful.
• Ginger is another drug which helps during a flow with extreme discomfort.
• Herbs like asoka tones the uterus and thus eases a heavy flow.
• Known to pacify pitta (earth and fire), herbs such as Satavari, Amalaki, Gudoochi, Kumari, Brahmi etc are recommended.
• Due to their agni (fire) stimulating action, spices such as cinnamon, cardamom, black pepper etc are useful in case of a Kapha (water and earth) cycle.
• Castor oil pack due to its warm and penetrating quality can break up the stagnation latent in the pelvis.

Vegetables:
• Vegetables have a lot of fiber, phytonutrients, vitamin C, folate, and magnesium. Vegetable fiber helps to feed healthy gut bacteria.
• Leafy greens are a great source of magnesium. Magnesium is important for reducing inflammation and keeping hormone production in a state of balance. Magnesium also supports the insulin and thyroid hormone, which in turn helps with the production of estrogen and progesterone.
• Symptoms of estrogen excess can be typically noticed as heavy periods, breast tenderness, PMS, or fibroids.
• Phytoestrogens can keep in check the negative impacts of estrogen. Phytoestrogens are a type of phytonutrient found in foods like nuts, legumes, whole grains, flaxseeds, and soy.

Carbohydrates & Fats:
• An intake of complex carbohydrates supports a healthy cycle. Apart from the fiber content and starch that promotes good gut bacteria, carbohydrates are also required for reducing cortisol production and activate the thyroid gland.
• Not eating enough healthy fat can cause irregular or heavy periods, PMS, or interrupted ovulation.

What does Ayurveda say about the connection between the menstrual cycle, doshas and nutrition?

Traditional wisdom advises us to pay more attention to the time before and during menstruation.

The menstrual phase is dominated by pitta dosha. The influence of kapha persists a few days before ovulation. During the time of ovulation, the vata dosha becomes powerful. Maintaining the balance of doshas in general will help reduce or nullify the discomfort during menstruation.

The better way to maintain doshas in equilibrium is to do a yearly cleanse. Seasonal cleansing is a highly effective way to balance and rejuvenate all bodily tissues so that they function optimally.

Additionally, regular exercise and pranayama incorporated into the routine help avoid distressing symptoms attached to monthly cycles. Stress, cold water showers, and suppression of natural urges can all aggravate suffering during periods.

Recommended foods during menstruation:

• Consume simple, freshly prepared food. Try adding spices such as ginger, cardamom, cumin, coriander, and cinnamon.
• Hydrate the body with warm teas such as ginger tea, lemon tea with honey, cumin, coriander, and fennel teas.
• Grains: Oats (cooked), brown rice, wheat, quinoa, barley, millet
• Dairy: Ghee (clarified butter), buttermilk, yoghurt, sour cream
• Vegetables: avocado, beets, okra, onion, sweet potatoes, tomatoes, spinach, kale, cauliflower, cucumber, seaweed
• Fruit: baked or cooked apples, apricots, bananas (ripe), blackberries, cantaloupe, cherries, cranberries, dates, figs, grapes, papaya, peach, pomegranate
• Lentils: green gram, tofu, chickpeas, black beans
• Nuts & Seeds: Slightly roasted nuts, almonds, cashews, pumpkin seeds, sesame seeds, sunflower seeds etc.

Foods to avoid during menstruation:

• Avoid tikshna (pungent), katu (spicy) and lavana (salty) foods because it increases the menstrual flow by aggravating vata.
• Overconsumption of heavy, fried and fatty foods causes heavy clots in the flow and thus should be avoided.
• Hence, corn flour (chips, bread, tortilla), dry oats, rye ice cream, frozen yoghurt, asparagus, brussel sprouts, cabbage, potatoes; raw vegetables should be avoided.
• Dry fruits of any kind, kidney beans peanuts, refined sugar, red meat, bread, rolls, pastries, etc. caffeine, alcohol are some other ingredients one should look out for to avoid.
• Consuming a high amount of sugar can contribute to chronic inflammation and insulin resistance. This can lead to weight gain, particularly around the midsection, and in some cases, disrupt ovulation due to hormonal imbalances.