Ayurveda
By Shruti Kulkarni

World Sleep Day: Take the “New Mantra” to Good Health!!

Awareness of Health & Sleep-related Issues

Happiness is waking up, looking at the clock & finding that you still have the last 10 more minutes to snooze off to sleep. Yes, I know that feeling. What would be the best day to talk about our favorite hobby ‘Sleeping to dream’ rather than World Sleep Day?

World Sleep Day is an annual event celebrated on Friday, yes, it is Friday as it comes close to a weekend, how better it could be? Jokes apart, it falls before the Spring Equinox each year. The motive of celebrating ‘World Sleep Day’ is to raise awareness of the importance of sleep and to promote better sleep habits and practices. The event was first organized in 2008 by the World Sleep Society, a non-profit organization that aims to advance sleep health worldwide. I think it could have been such a great thing to do. With so many people talking about wanting to sleep well but not being able to do so, this day has come out like a winner for all. Sleep issues have been a global problem now, earlier, it was an issue of old age and is now a problem for small children to even adolescent kids. Though all have reasons for not being able to fall asleep, still the problem needs to be assessed and emphasized to promote good sleep habits which can be sustainable & relatable. 

With this aim in mind just like each year, World Sleep Day has a different theme this year too which focuses on a specific aspect related to sleep health. The themes in previous years have included “Better Sleep, Better Life, Better Planet”, “Sleep Soundly, Nurture Life”, and “Sleep Well, Grow Healthy”. The theme for World Sleep Day 2023 is “Sleep is essential for good health”, which emphasizes how consistent sleep is essential for maintaining good & optimal health for all.  A global solution for a global problem.

So, World Sleep Day is celebrated around the world with events, seminars, and workshops conducted on sleep health and how it is the most important aspect of great health. Sleep experts and health professionals are emphasizing the benefits of sleep, the effects of sleep disorders, and tips for improving sleep quality. The goal of these events is to educate everyone about the importance of sleep and to provide the knowledge and tools to get better & harmonious sleep.

On World Sleep Day, let’s just relax and sleep like a baby if you want to have great health today, tomorrow, and forever. Sleeping well is the new mantra to good health, so just keep sleeping!!

Author -

Mrs. Shruti Prashant Kulkarni

Research & Product Domain Expert

(Atreya Innovations Pvt. Ltd.)

Chief Nutrition Counseller (Germany)

 

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By Vaidya Shillpa Jamadarkhana

Save your Vision !!

The sensory organs are needed to create more liveliness in humans and other animals’ lives. They provide information about the surrounding environment to behave accordingly and may make an alert. During and after the pandemic, vision has been affected more than any other sensory organ.

All India Ophthalmological Society (AIOS) studies and observes these changes. ‘Prevent Blindness’ is one of the organizations that declares March as Workplace Eye Wellness Month to provide Sight-Saving Resources to employees and their employers to improve Eye Wellness and Eye Health conditions at the Workplace.

During the pandemic, everyone adapted to the lockdown and shifted their daily routine of regular work and academics to online mode. This involved the use of laptops, desktops, and mobile phones, which increased screen time more than the pre-pandemic situation for all age groups.

These new norms give rise to stress and strain on the eyes leading to various eye issues like excess dryness, eye redness, and burning sensation of the eyes that may result in chronic eye disorders. 

To reduce the effect of more screen time on eyesight and also to prevent further damage, the Prevent Blindness organization has advised numerous ways to overcome this. They are Eye exercise, using eye safety gear, ergonomics, nutrition, nutritional supplements, etc.

How does visual perception occur?

The eyes are wonderful and special sensory organs. Eyes can visualize all sorts of things – big or small, near or far, smooth or textured, colors and dimensions. The eyes have many parts – all of which must function to see properly, such as the retina, optic nerve, eye muscles, eyelids, and cornea.

Vision perception occurs through the retina and travels from the eye to the brain via the optic nerve. The brain combines these two images it receives to get a complete picture.

What are the visual complications among children?

Children are more vulnerable as they are in the developmental stage. Eye muscles are not that strong enough to adjust to the rapidly changing, harsh, and intense light from the screen. 

To further add to this, their meals are not balanced. Thus eye tissues are not properly nourished, and it may lead to numerous eye disorders like night blindness, lazy eye, ptosis, farsightedness, etc.

What are the visual complications among adults and old age?

In adulthood, compared to old age, adults have fewer complications. On the other hand, in old age, people have weakened their eye muscles, and cellular integrity, thereby naturally they may have poor eyesight.

Food habits and lifestyle plays an important role in adults as exposure to screen is more. Continuous gazing causes excessive dryness, which invites many other visual complications. Nearsightedness and farsightedness are major complications during early adulthood. 

As age advances due to muscular degeneration and the presence of other comorbidities like diabetes and hypertension, there is a higher chance of getting affected eyesight.         

Glaucoma, cataracts, and diabetic retinopathy are major visual complications with advancing age.

Unfortunately, eyesight cannot be improved naturally and there is no way to change a refractive error, such as myopia, hyperopia, or presbyopia. These types of visual conditions can be treated with glasses, contact lenses, or refractive surgery.

However, there can be other reasons for diminished eyesight. Macular degeneration causes diminished eyesight but can respond favorably to nutritional changes. In that instance, there are foods that may improve eyesight without glasses.

How can one take care of nourishment for healthy eyesight?

Aging is irreversible and no one can escape it. But eating the right foods can protect your vision and keep you healthy. Research says that foods rich in Vitamin A, Vitamin C, and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids help to keep eyes healthy.

But what does this nutrient-rich diet look like? Let’s break it down:

● Vitamin C: Foods with lots of vitamin c are oranges, grapefruit, kiwifruit, strawberries, tomatoes, red and green peppers, and broccoli.

● Vitamin E: Healthy sources of vitamin E include almonds, sunflower seeds, olive oil, and avocados.

● Zinc: Legumes (beans and lentils), seeds, meat/seafood, dairy, and eggs are all good sources of zinc.

● Lutein and zeaxanthin: Both of these nutrients are found naturally in the retina—the light-sensitive tissue lining the back of the eye. This is why boosting your diet with lutein and zeaxanthin is a win for your eye health. Lutein and zeaxanthin—often found. 

● Together with many foods like leafy green vegetables, kale, spinach, and swiss chard. Broccoli, asparagus, and colorful fruits like raspberries, papaya, peaches, and mangoes are also chock-full of eye-healthy carotenoids.

Vitamin A: egg yolk, fish, nuts, milk, and meat are sources of Retinol. Carrots, pumpkin, sweet potato, green leafy vegetables, beetroot, apricot, mango, and peach are sources of carotenoids.

● Antioxidant-rich foods: A diet rich in foods with antioxidants is helpful for healthy eyesight. Foods rich in vitamins A, C, and E, carotenoids, lutein, zeaxanthin, and selenium (pasta, bread, and grains) are packed with antioxidants.

Omega 3 and Omega 6-rich foods: These foods help in the lubrication of the eyes. Omega-3 fatty acids are found in oily fish (like salmon, trout, and sardines). Nuts and oils like walnuts and sunflower oil are great natural sources of omega-6 fatty acids.

Ayurveda perspective on eye health:

According to Ayurveda, the eye has domination of fire element and pitta dosha. Thus, eye disorders are mainly caused by the aggravation of pitta dosha.

Ancient texts in Ayurveda have mentioned various causes of eye disorders such as getting exposed to the heat of the Sun for a longer duration, physical, mental, and eye strain, excess grief, excess anger, excess weeping, excessive smoking, eye injury, constant viewing of minute objects, etc.

Ayurveda common remedies for eye health:

1. Massage of the eyes with a wet palm immediately after having food will protect vision from harmful effects.

2. One should neither induce natural urges forcefully nor suppress them (suppression of tears, vomiting, etc.) as it may lead to eye diseases.

3. Pouring warm water over the body bestows strength, but the same overhead makes for the loss of strength of hairs and eyes.

4. It is good to apply Anjana (Collyrium) for eye health.

5. One should regularly consume Ghee, Barley, Wheat, Shastika shali (old rice), Saidhava Lavana, Draksha (black raisins), Dadima (pomegranate), use of Shatavari (Asparagus officinalis), Green Gram.  

6. Padabhyanga (oil massage of the foot), use of footwear, and application of medicated Lepa (paste) to the Pada (foot) are useful to protect vision.

Yoga for eyes:

There are many yoga postures and eye exercises to keep your eyes healthy and improve your vision. They are Trataka, Bhastrika pranayam, Kapalbhati pranayam, Bahya pranayam, Anulom-Vilom Paranayam and Shavasan. These poses should be done under expert advice.

Thus we can conclude –

The eye is the jewel of the body and it’s important to take care of eye health as Your eyes show off the strength of your soul.


Author –

Vaidya Shilpa Venkatesh Jamdarkhana

(Certified Ayurveda Wellness Coach)

Atreya Innovations Pvt. Ltd.


Archana Amol Patil

(Nutrition Wellness Coach)

Atreya Innovations Pvt. Ltd.

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By Dr. Gayatri Mulye

Glaucoma in Ayurveda

‘World Glaucoma Day, which takes place on the 12th of March of every year, is a unique initiative that puts a spotlight on Glaucoma as the leading cause of preventable irreversible blindness worldwide. The timely diagnosis and treatment of glaucoma can prevent needless vision impairment.
In India, many people are unaware of this disease related to the eyes and its preventive care and treatment.

What is Glaucoma ?

Generally, glaucoma disease is caused when the aqueous humor, a natural fluid produced by the eye, fails to drain out naturally from the eye. This extra pressure from fluid inside the eye causes damage to the optic nerve. This is the leading cause of blindness and vision impairment worldwide.
This disease is mentioned in Ayurveda under the heading – Adhimantha. Adhimanth, which is very similar to glaucoma, is well explained by Sushruta in Sushruta Samhita around 5000 years ago under Sarvagata Netraroga.

Samhita says that it is a dreadful disease that causes excessive churning of the eyes and is associated with the particular dosha. An early diagnosis, Ayurvedic herbal formulations for correcting imbalances of dosha, and special local eye-related procedures are three pillars of the treatment of Glaucoma.
The late-stage damage to the optic nerve leads to irreversible, permanent blindness. Therefore, early diagnosis is an important factor.

Glaucoma is the leading cause of irreversible blindness in India, with at least 12 million people affected and nearly 1.2 million blinds. More than 90 percent of cases of Glaucoma are undiagnosed in the community. With increasing age, Glaucoma prevalence increases.

It is therefore important to raise awareness about the symptoms of glaucoma, its treatment, and diagnostic tools related to this disease. .

Here are 4As related to Glaucoma which everyone should know about:
1.  Awareness about symptoms 

The most common type of glaucoma, open-angle glaucoma, often has no symptoms other than slow vision loss. The most common complaints associated with glaucoma are seeing halos around lights, slow vision loss, eye redness, whitening/haziness of the cornea, eye pain, headache, etc.
Therefore, it is important to consult with the doctor immediately for all of the above complaints.

2.  Awareness amongst more susceptible groups 

People over the age of 60, people with a family history of glaucoma, and people who have diabetes and hypertension are more susceptible to glaucoma. The above group requires regular screening.

3.  Awareness about diagnosis 

After the age of 40, it’s recommended to get an eye checkup every year. Tonometry, Gonioscopy, Visual field test, and Optical nerve assessment can be done along with proper eye examination by the doctor.

4.  Awareness about treatment

Ayurvedic principles and procedures are very effective in treating Glaucoma. The use of herbal medications and panchakarma therapies helps patients reduce eye pressure and restore normal functioning. Panchakarma therapies, such as Virechana, Leech therapy, and Raktamokshan, and special eye-related therapies, such as Anjana, Netratarpan, and Nasya, play a key role in increasing ocular pressure.

Ayurvedic medicines are given for reducing hypertension and pacifying vitiated Dosha. The symptoms associated with glaucoma are also reduced by systemic medicines and local procedures. Surgery is recommended at the end stage of Glaucoma.

Help spread the word about Glaucoma because when eyes get blurry, life gets blurry.

The world is bright, save your sight.

Author:
Dr. Gayatri Kulkarni – Mulye
MD (Ayurved)
Blogger @ Turyaa Wellness

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By Dr. Gayatri Mulye

A glimpse of Ayurveda from the Maratha Empire period

Shiv Jayanti is the celebration of the birth anniversary of Chhatrapati Shivaji Maharaj.  Shivaji Maharaj is considered a valorous warrior for his innovative military tactics and a skillful administrator. The Maratha Empire dominated a large part of the Indian subcontinent in the 17th century.
We often feel curious about the diet of Maratha warriors, healthcare principles at that period and emergency management during wars because at that Era, modern medicine was at developing stage and not introduced in India.
The Maratha empire period was flooded with constant wars. War injuries, animal attacks, injuries and poisoning by animals during traveling was part of life.
But this Era was enrooted richly with the principles of traditional Ayurvedic systems.

Here are some references that reflect Ayurvedic principles embedded in day today practices.
  1. Ayurvedic principles of Dinacharya (daily routine care), Ritucharya (seasonal care), diet according to Prakruti, region and occupation were seen to be followed by every individual. Many medicinal plants were part of recipes. Eg – vegetables made up of Shevaga (moringa), Haladi (turmeric), Aaghada (Achyranthes aspera) etc.
  2. Tupachi Vihir (Well filled with ghee)- We often come to know that many forts have been seen with remnants of a well which was used as Tupachi vihir at that period.
    According to Ayur-Ved, Puran ghrita (stored old ghee) is very useful in wound healing. Hence that stored ghee was used for large scale wound management during wars.
  3. References also showed that turmeric, amba halad (mango ginger), turati (Aluminum Sulphate crystals) and guggul (gum resins) were used in active wound management.
  4. Rajvaidya was associated with every king. He was seen to be an expert in Nadi Pariksha (pulse diagnostics), poison diagnosis and expert in using unique ayurvedic formulations.
  5. Ashtavidha Pariksha, especially Nadi Pariksha was one of the important tools seen to be used for diagnostic purposes.
    References also showed that Rani Sai bai was also diagnosed with postpartum osteoarthritis and fever at that period. She was treated for the same with principles of Ayurveda.
  6. Diagnosis based on Tridosha and processes like purgation, emesis were commonly used for vitiated Dosha. Ayurvedic formulations like churna (powdered form of drug), kadha (decoction), arishtha (fermented forms) were also part of medicinal systems.
  7. In extreme critical cases and poisoning, medicinal plants like kuchala (Nux-vomica), bhang (cannabis), and opium were seen to be used.
  8. Sutika paticharya (Postpartum care)

Shivneri Fort

Sutika Room

At Shivneri fort, the sutika room is exactly similar as per Ayurveda.
Period of the Maratha empire is altogether different with healthcare challenges, but it was enrooted with Ayurveda.
Chhatrapati Shivaji Maharaj is synonymous with strength, courage, discipline and tactics.
This Shivajayanti, lets Introspect your health for better strength and good Quality of Life.

निश्चयाचा महामेरू
बहुत जनांसी आधारू
अखंड स्थितीचा निर्धारू
श्रीमंत योगी II 

Author:
Dr. Gayatri Kulkarni – Mulye
MD (Ayurved)
Blogger @ Turyaa Wellness

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By Archana Patil

Women’s Hormone: A Seeding Story

The “Divine” has created this universe and many ecosystems, which includes many living and nonliving things. To sustain this ecosystem, he thought to create an organism that could reproduce, and thus he created “feminine beings” in every creature. This feminine being could create and nurture.

In human beings, females reproduce and nourish as they have some peculiar physical and physiological characteristics. Hormones play a key role in maintaining these characteristics. Menarche is one of the first stages in a female’s life during the adolescent period and continues as a regular monthly menstrual cycle for fertility. This cycle ends with menopause after a particular duration. This cycle of menarche to menopause in a female act as a shield to protect her from various diseases and disorders.

Let us dig deeper into the of a female as follows:.

1. Menarche

Starting phase of the reproductive period: Estrogen and Progesterone are the key players of the whole cycle. Sound nourishment and a healthy lifestyle during childhood and adolescence are the necessities of a healthy menstrual cycle.

Menarche also brings in newly bodily changes, skin issues, digestion changes causing sensitivity. Adding seeds like carrom (ajwain) or cumin (jeera) & coriander (dhaniya) seeds in small quantities to their diets provides relief from period pains or cramps.

2. Fertile stage up to 30 years:

Women’s peak reproductive years are from the late teens to 40 years of their age. The menstrual cycle has three phases in a month:

i) Follicular phase:

The Follicular phase is the first phase of 1 to 14 days. Growth and development of the follicles occur in this phase due to the rise in Follicle Stimulating Hormone (FSH) secreted by the Pituitary gland. Basal body temperature stays normal in this phase while Estrogen levels rise gradually. During the ovulation phase, they are at a peak.

During this phase, female physiology needs micronutrients such as Vitamin B12, D, C-rich foods, Calcium, Zinc, Iron-rich foods, essential fatty acids with phytoestrogens. All these nutrients are available in superfoods like flax and pumpkin seeds, Avocado, milk, red meat, walnuts, and dandelions. Such foods are good in the follicular phase for ease of menstruation.

According to Ayurveda principles, Kapha dosha dominates in the follicular phase and is called Rutu kala. Kapha dosha – acts as the binding substance. It is a synonym for ojas, which nourishes, supports, and gives strength. Owing to this property of Kapha, it usually involves the follicular phase until ovulation.
Seeds like ‘flax seeds & pumpkin seeds’ taken in small quantities over small periods will help reduce the aggravated Vata, balance Kapha, and serve as binding & strengthening agents in this phase. Always add the seeds to your diet under guidance of an Expert.

ii) Ovulation phase:

The Corpus luteum, the outer covering of the remaining follicle secretes Progesterone and Estrogen. The timeline of the ovulation phase is from the 13th day to the 14th day. One of the follicles matures into the egg and gets released from an ovary which moves along a fallopian tube toward the uterus. It can last for 16 – 32 hours.

Estrogen levels are at the peak, thickening the endometrial linings and breast tenderness. It could be a preparatory phase for pregnancy. If the egg gets fertilized with sperm, only then the pregnancy occurs else that egg starts disintegrating. It is the beginning of the next phase.

Adding seeds like sesame seeds (roasted) with dill seeds (balantshepa or suva seeds toasted) added with black salt or with a small pellet of jaggery can help in balancing the hormones.

iii) Luteinizing Phase:

The luteinizing phase starts from day 15 – day 28. Progesterone hormone starts gradually increasing and is at its peak between the 22nd-24th day. Along with this, Estrogen levels rise gradually which dropped just after ovulation.

One needs to consume foods that will improve the secretion of progesterone. There are no particular foods containing progesterone, but the following foods will certainly help elevate progesterone secretion and ease this part of the cycle.

# Fiber-rich food: Oats, Flax seeds and Quinoa
# Zinc-rich food: Lean beef, seafood, Pumpkin and squash seeds and nuts

# Vitamin B6-rich food: Sunflower seeds, fish, Turkey and dried fruits (dates, apricots, raisins)
# Magnesium-rich food: Spinach, fish, dark chocolate, whole grains (Barley, Bulgur, also called cracked wheat, Farro, Quinoa Black rice, Brown rice)
# Vitamin C-rich food: Oranges, broccoli, Kiwi
# L-Arginine-rich food: Lentils, Salmon, pumpkin seeds, pork, chicken, lean beef.

3. Post 30 physiological changes:

After 30, metabolism starts declining which impacts the quality of the ovum and hormonal secretions. Women should take care of their diet and Lifestyle to overcome these physiological changes.

To increase metabolic rate, one should perform physical activities like Yoga, exercise, Brisk walking, Pranayama, meditation, etc, and consume superfoods like nuts and oil seeds which may boost the secretion of feminine hormones. Adding seeds like flax seeds (roasted) with dill seeds (balantshepa or suva seeds toasted) along with salt and made into a powder can be consumed with a glass of warm water or buttermilk post meals can help in balancing the metabolism.

4. Post 40 physiological changes:

By every decade, metabolism declines 7-10% of every individual body. Also, the water content of the body reduces due to advancing age. Female body composition has a high-fat percentage as they tend to have lower metabolism by birth than males.

Pre and perimenopausal changes begin between 40- 50 years of female age that may depend on their genetic makeup and lifestyle.

Adding seeds like toasted pumpkin seeds or sunflower seeds along with carrom or dill seeds in small amounts and consuming post lunch & dinner have shown effect in taking care of the pre-menopausal symptoms.

5. Post 50 physiological changes:

Usually, in most females, menopause occurs between 50 -60 years of age or early menopause may occur. The ovulation process ceases and ultimately there will be no ovum production, leading to no secretions of female hormones like Estrogen and Progesterone.

From menarche to menopause, female health is under the protection of these feminine hormones. Metabolism is effective and boosts psychological strength to overcome conditions like stress, anxiety, nervousness, etc. During menopause, females must take care of their health, as such valued protection is ripe off. Calcium metabolism disturbs that leads to less calcium deposition in bones and muscles, reducing bone density, and muscular strength. Due to these physiological changes, females are more vulnerable to disorders like osteoporosis, arthritis, and sarcopenia. Also, they become more emotionally sensitive.

According to Ayurveda principles, the menopausal stage is a period of Vata domination. The lower abdomen and pelvic region are the site of “Apana Vayu” which has expulsion as the main function. As dryness is one of the characteristics of Vata, it causes dryness to the inner lining of the uterus, vagina, skin, hair, etc. Aggravated Vata leads to several psychological issues like mood swings, depression, and anxiety.

Sometimes in some females, Pitta aggravation in the menopausal stage may lead to symptoms like anger, irritability, hot flushes and sweating.

The Kapha dosha gets reduced due to Vata predominance, which decreases the binding capability and lubrication of the Strotasas.
Adapting to lifestyle changes and consuming superfoods like nuts and seeds can overcome physiological and psychological stress. These superfoods are packed with essential nutrients with phytochemicals that boost feminine hormones required for ease of journey from menarche to menopause.

Adding seeds like roasted sesame seeds and flax seeds with turmeric and pink salt and consumed early morning on empty stomach helps in managing the changes in the hormones and also help with the symptoms.

Thank you for reading the story of seed formation in a female, which gives rise to creation, and the cycle will continue until eternity!!

Happy International Women’s Day 2023.

Author. Archana Amol Patil.
Nutrition wellness coach,
Atreya Innovations Pvt Ltd.

Vaidya Shillpa Venkatesh Jamdarkhana
Certified Ayurveda Wellness Coach
Atreya Innovations Pvt Ltd.

Festive wishes: Makar Sankranti- Starting on a “Sweet note”

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