Festivals
By Dr. Gayatri Mulye

Metabolic Health and Upwas: Exploring the Ayurvedic Connection

Shravan or Sawan is the indication of monsoon season. With rains and greenery all around it gets serene and magical and close to nature. The monsoon comes along with many festivals and it’s a time of real celebration. Many times, these festivals are associated with Upwas (following fasts). We can observe that across different communities across India, upwas is suggested on different occasions which is inherently related to health.

Ayurveda explains the benefits of Langhan to which upwas is a subset. Upwas is one of the main key factors associated with metabolic health. In 2016, Japanese cell biologist Yoshinori Ohsumi won the Nobel Prize in Medicine for his research on autophagy (a result achieved by fasting), a process where body cells regenerate themselves by removing dysfunctional components. Recently, there’s been a lot of buzz about the health benefits of upwas and calorie restriction. Intermittent fasting was the top Google diet search trend in 2019.

Upwas is nothing but a holiday to our digestive system to give it some rest. But understanding why and adopting scientifically is the need of the hour. Langhan practices are ‘energetic withdrawals’ and offer lightness to the body.

Need of Upwas:

Seasonal changes, lifestyle changes, and wrong food habits are crucial factors affecting the balance of Agni (Digestive Fire). In Monsoon, it is already at a minimal level. Weakened Agni is responsible for the assimilation of metabolic toxins and metabolic disorders including fat storage, weight gain, prediabetes, diabetes, metabolic syndrome, and even cognitive decline. Hence upwas with minimal intake is recommended in monsoon. Ayurveda states that following fasts enhances Agni by reducing accumulated toxins. This is nothing but autophagy.

Festivals, upwas and health importance:

In India, Monsoon falls from June to September (Hindu months starting from Ashadh to Ashwin). Chaturmas is the period of these four months, during which many communities strictly follow some diet restrictions for balancing health. Broadly we can say that there are two methods of upwas:

  1. Half-day fasts which are to be concluded with light meals at night. E.g. Shravani somavar, Chaturthi, Nagpanchami, Janmashtami, etc.
  2. Full-day fasts which are strict for the whole day with upwas specific meals and are to be concluded with a light sweet breakfast on the next morning. E.g. Ekadashi, a few days of Navratri.

If one observes this, it can be understood that fasts are periodic and illustrated in such a way as to maintain health. This is a unique diet design associated with rituals and traditions with the application of Ayurveda principles.

What should be your ideal Menu Plan during upwas in monsoon:

Note:

  1. Do not remain on an empty stomach for more than 6 hrs because it is responsible for an increase in Pitta and Vata.
  2. People complaining of acidity, heaviness, and headache should avoid or consume less heavy food like sabudana/sago, fried food, milkshakes, fruit salads, excess tea, coffee, curd, excess use of groundnut, tamarind, etc.
  3. If you have controlled and mild diabetes, then upwas can be done with proper precautions. Intake after every four hours is recommended for such people. Do not use food items like sabudana, potato, sweet potato, and fried food items. Milk is recommended because it reduces the chances of sudden sugar drop. Restrict sugar intake properly.
  4. People with health conditions should consult the expert before following upwas.
  5. If you are already on a diet for weight control, then upwas is very useful. Here you can modify your upwas day with the principles of intermittent fasting. You can eat a more liquid diet, fruits and milk for the whole day followed by a light meal at night.

So, for this Shravan month with functions fasting keep your health in check. For more such interesting Ayurveda updates stay tuned with us at Nadi Tarangini.

Authors:
Dr. Gayatri Kulkarni – Mulye, (MD Ayurved)
Shruti Kulkarni (Nutritionist)
Vaidya Tejaswini Bhale-Borse (Ayurveda Physician)
By Vaidya Tejaswini Bhale

तमसो मा ज्योतिर्गमय… Celebrate Diwali in Turyaa Way!!

India is known as the land of festivals which are no more confined to the boundaries of our nation but also being celebrated by the different communities around the world. Diwali, festival of lights, energy and happiness is the king of all festivals celebrated all across the world.
The customs and rituals celebrated during Diwali are deep rooted and always associated with health and wellness. Rituals of the festival are symbolic representations of Rutucharya that must be adopted for ‘ Swasthya’ ( physical, psychological, spiritual well being )mentioned by Ayurved.

Diwali and Indian Months

Festival of Diwali comes in Sharad rutu (autumn), in the months of Ashwin and Kartik. Being an agricultural country, during this period we get the yields from the farms. Rain are over and the atmosphere becomes pleasant and cool. For the farmer, crops are their wealth so they get reason to celebrate their happiness in the form of festivals like Diwali on the auspicious days of Vasubaras, Dhanatrayodashi, Naraka Chaturdashi, Bali Pratipada and Bhaubeej.Let’s find out how our festivals, seasons and related rituals are interrelated with our mind and body wellness.

Brahma Muhurte Uttishth

Waking up before sunrise is the Brahma muhurta. During Diwali festival it is an early start of cold weather and a period of vata aggravation by the cold and dry atmosphere. On the day of Narak Chaturdashi it’s a ritual to wake up early in the morning. It is helpful for a healthy, long life. The mind is refreshed, calm and serene in the early morning. There is the preponderance of Satva or purity in the mind at this time, as well as in the atmosphere.

Abhyang Snan

Diwali Abhyanga snan is the favourite ritual for all. Applying medicated and scented sesame oil all over the body before bath helps to reduce Vata and Kapha doshas in the body and protects the skin from dryness offering glow and luster. Applying sesame oil before the sun rises prevents the increase of Pitta. Bathing with lukewarm water is helpful for reducing the effect of cold and dry atmosphere on the body.

Udarvatan (Ubtan)

Ubtan is made with a combination of different medicinal herbs that are helpful to scrub off fat accumulation, dead skin and to offer glowing complexion. During the events of Diwali, people wake up early in the morning. Abhyang snan and Ubtan application is our traditional way of celebration with the above said benefits. So it is the symbolic lifestyle illustrated for the transitional phase and for the upcoming Hemant rutu. Practicing daily abhyang and ubtan are also good for strength and flexibility related to bones, muscles and also for skin.

Worship traditions

Dhanatrayodashi is celebrated to worship lord Dhanvantari who emerged carrying Amrut. On this day, Coriander seeds which are having maximum yield are worshipped by people. The aggravated Pitta during Sharad rutu gets stabilized by drinking Coriander water with Khadi sakhar (sugar cubes).

Food traditions

The upcoming Hemant and shishir rutu are having pleasant weather, strong appetite, digestive fire and metabolism. The effect of the season is soothing on the body and it is the season of gaining strength and happiness.
Sweet dishes made up with pure ghee are pitta shamak and provides strength to every cell of the body. Diwali Faral having a variety of dishes are also not troublesome during this season. Though it is better to consume sweet dishes made up of pure ghee, coconut, and dry fruits for better health.

Rejoice your Mind

Decorating homes, rangolis, lightening and gifts are all ways of positivity, happiness linked with emotional well being. Ayurved equally focuses on the emotional well being of individuals. These all Diwali linked creations and traditions are none but happiness and energy for rejuvenation of mind after hectic, stressful year.
In short, all the Rituals are Preventive Keys for a Happy, Healthy Life.
This Diwali is approaching on a different note. Last 2 years were very stressful for mankind due to the pandemic. It has effectively changed our way of living. It taught us the importance of being healthy from within. It made everyone to introspect about their health and associated factors like lifestyle, diet, exercise.
On this auspicious occasion of Diwali which brings the light of happiness and hope together, let us make a pledge to ourselves ”To remain Healthy from within in this New Normal.”
Turyaa, our Well being Companion can associate with you all in this journey by guiding you about individual specific diet, exercise, and correct water intake requirement without compromising your Diwali food taste and without making you calorie conscious.
Enjoy diwali and let the US worry about your Wellness.

Author:
Vaidya Tejaswini Bhale – Borse (Ayurveda Physician)
Dr. Gayatri Kulkarni (MD Ayurved)

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By Vaidya Tejaswini Bhale

Makar Sankranti- Sweet Surprises to rejuvenate health & immunity with goodness of Tilgul!!!

A new year always starts on a sweet note. The Indian calendar welcomes each New Year with this auspicious festival falling on the same date on the calendar even with change in the decades. The very scientific reason for this is that this is the only “tithi” that follows the solar calendar instead like the other festivals that follow the lunar calendar. Hence in every nook and corner of the country the festival is celebrated with different names and folk-stories. But the key ingredient and intention remains the same.

The Science part of the story

A deep scientific and cultural reason also exists for the gaiety and vibrancy of the festival. According to the Hindu astronomy, on Makar Sankranti, the sun enters the Makara rashi (Capricorn). On Makar Sankranti day, 14th January, the sun no longer moves southward and begins its northward journey (Uttarayan). Makar Sankranti marks the decline of a long winter with the return of the sun to the Northern Hemisphere and hence the name Uttarayan. After this day the days start becoming longer and warmer, and thus the chill of winter declines. This is the transition of Ayanas. Uttarayan is also known as Aadan kaal. As heat increases nature graduallytakes away energy and strength fromus. On this day of Uttarayan, is the Shishir rutu which is cold. Digestive fire/ Agni and Sharir bala/strength is high and thus can consume heavy (Guru), unctuous (snigdha) and hot potency (ushna veerya) aahar like sesame, beans, dry fruits and nuts with pure ghee and home-made butter. Kapha dosha accumulation starts in shishir. That’s why avoid cold food, excess meals, sweets made up of sugar, and use jaggery to replace sugar.Avoid day time sleep and laziness about physical activities.Do regular Yoga and physical exercises. It will nourish your body tissues(saptadhatu). It signifies the end of winter and the beginning of spring, when the trees start becoming green again, the flowers bloom and the weather becomes pleasant.

Diversity & culture together

Sankranti represents the beginning of the farming season and people across the country rejoice, and so celebrated universally across the country as in Maharashtra called as “ Makar Sankranti”, in Uttar Pradesh, Sankrant is called ‘Khichiri’, Tamil nadu its the “Pongal”, Bengal it’s called Makar/til/sesame/sesame/sesame Sankranti, in Gujarat the festival of “Kite flying”, in Punjab signified as “Lohri”, and in other parts of the country it gets its own significance and name. But what this festival helps is the maintenance of social relationships within the family, caste and community to show the real essence of unity in diversity!!!

The soul of the festival

The names might differ due to diversity of languages and location, but the significance and the presence of “sesame seeds/til seeds” and its sweetness remains the same. Sesame or til/sesame seeds hold special significance during Makar Sankranti. It is the grain par excellence and is eaten and given away in daan on this day. According to Hindu mythology the God Yama blessed the sesame seed and hence they are regarded as the symbols of immortality. So the person who consumes this tiny grain in this particular season in smaller proportions and as a simple add-on in the daily diet thus significantly remains healthy. Both black and white til/sesame/sesame/sesame seeds hold equal importance. But mostly white til/sesame seeds are consumed across the world.
Not to ignore the nutritional and Ayurveda value of these tiny seeds. They have a number of benefits as a part of daily diet: sesame seeds are a significant source of calcium, iron, magnesium, phosphorus, manganese, copper, zinc, fibre, thiamine, vitamin B6 and folate. Sesame oil equally works wonders and has a potential fat- burning capacity.
Sesame seeds support a healthy digestive system and colon as they are rich in fibre. They help in healthy functioning of the intestines. Rich in copper and antioxidants they are said to relieve pain and swelling associated with arthritis. Magnesium found in sesame gives relief against respiratory disease and asthma. Rich in zinc and calcium, it maintains bone health. Sesame seeds are high in the monounsaturated fatty acid, oleic acid, which helps in lowering the bad cholesterol and increasing the good cholesterol in the body.

Ancient insights and Ayurveda aspect to Sesame/Til Seeds

Sesame seed is one of the most widely used Ayurveda medicines. From the Ayurveda perspective, sesame seed is sweet, bitter, pungent and astringent in taste. They absorb and enter the body channels very quickly. They are heavy (guru), unctuous (snigdha), deep penetrating (sukshma), have a hot potency (ushna virya) with a sweet post-digestive effect (madhur vipaka). In this Ritu commonly known as shishir, the combination of sesame and jaggery melts gives warmth and liquifies the kapha dosha which helps to detox kapha in the next Ritu of vasant or spring. Popularly known as ‘til/sesame’ in Ayurveda, the oil is extracted by pressing natural sesame seeds and is used in Ayurveda techniques in multiple ways. Sesame oil derived from the raw Indian sesame seeds is a traditional oil of choice for Abhyanga which is a form of daily Ayurveda self-massage. Not only is it a rich source of linolenic acid but also has antibacterial, antioxidant and anti-inflammatory properties. It is a versatile oil according to Ayurveda and proves excellent when used for massage.
Indian sesame seeds are one of the ancient condiments that escort health & Ayurveda benefits in umpteen ways. Sesame oil is truly a gift from nature to us and its benefits cannot be denied. Ayurveda uses the benefits in oil and seeds equally to and is widely used in daily intake, external and internal use.
Here are some mouth watering daily sesame seed recipes you won’t want to miss making at home!!!

Healthy Sesame drizzle salad:

Spinach shredded, red-cabbage shredded, crushed paneer cubes (optional), cucumber diced, carrots shredded, pomegranate kernels, lemon juice, ginger juice, rock salt, til/sesame oil, roasted white & black sesame seeds. Take all the veggies in a glass bowl (washed well). In a small glass bowl take til/sesame oil, add rock salt, white & black sesame seeds, lemon juice, and ginger juice. Mix well and make a quick dressing. Pour the dressing over the chopped veggies, crushed paneer cubes, pomegranate and give a quick stir and keep in the refrigerator (if required) and remove just before serving. Best goes with toasts, plain crackers.

Healthy Sesame dip:

Til/Sesame seeds, pumpkin seeds (without shell) , rock salt, honey, black pepper , lemon juice.
Soak the til/sesame seeds, pumpkin seeds overnight. In a grinder add soaked sesame seeds, pumpkin seeds, rock salt, black pepper. Add little water and grind into a smooth paste. Transfer to a glass container/serving bowl. Add lime juice, honey. Stir well. Your on the go-homemade Tahini (fat-free) dip is ready. Best to go with dhirde/creeps, dosa, bhakri/ Indian roti, breads, crackers.

Guilt-free snack bar

Til/sesame seeds, roasted moong (flour), ground nuts (roasted), walnuts (crushed), plain puffs (cereals-non flavoured/ rajgira puffs/popped rice), honey, ghee/clarified butter, cardamom seeds, nutmeg (pinch), dry ginger powder (pinch). Take a pan, dry roast til/sesame seeds, moong dal flour, groundnuts, and walnuts til/sesame light brown. Remove from flame. Add honey, ghee, plain puffs, cardamom, nutmeg, sunthi and mix well when hot. Now take a plate, apply little ghee, add the hot mix and flatten well into a thin sheet. Cut into small flat pieces and let cool. Once cooled, store in a glass/air-tight jar. A healthy on the go-snack bar is ready.

Refreshing mouth freshener

Til/sesame (white), fennel seeds, cumin seeds,
ajwain seeds (carom seeds), cardamom seeds, amla (grated/dried), ginger (grated/dried), black salt, turmeric. Take an iron vessel/wok/kadhai. Dry roast fennel, carom, cumin seeds, then add til/sesame seeds, cardamom seeds, add salt, turmeric powder. Switch off the gas. Remove from gas, combine grated amla, ginger flakes. Mix well. When cooled, store in an air-tight container. You’re on the Go mouth freshener is ready!!


We at TURYAA believe that natural, seasonal and locally available foods are the key to maintaining good health and we will always inspire you to use the best natural ingredients in the wholesome and natural way!!! Stay tuned to more such interesting facts & insights with our unique sessions and updates. TURYAA wishes you and your loved ones a Best wishes for your festival. Stay Safe, Be Safe!
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Ayurveda and Panchakarma Practitioner, Nadi Pariksha Expert
Contact: tejaswini@atreyainnovations.com

Author:
Vaidya Tejaswini Bhale – Borse (Ayurveda Physician)
Ms. Shruti Kulkarni (Nutritionist, Wellness Coach)

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By Dr. Gayatri Mulye

Gudi Padwa through an eye of Ayurved

In Bhagavad Geeta, Shrikrishna mentioned the superiority of Vasant Rutu amongst all Rutu by the line ‘Rutunam Kusumakar’ | Vasant Rutu is the season of creation, diversity and happiness. The first day of this Rutu is celebrated in India as Gudi Padwa. i.e. Marathi New year’s day. Each festival, regardless of the region or the state where it is celebrated, has a beautiful seasonal, cultural, or mythological significance attached to it.

The festival of Gudi Padwa is celebrated as Yugadi in Karnataka, Ugadi in Telangana and also as Navreh by Kashmiri Pandits and Cheti Chand by Sindhis. It revolves around the celebration of spring in the agricultural calendar. The date signifies the end of one season and the beginning of another.

The Celebration includes the tying of mangal toran made up of marigold flowers and Neem leaves, Gudi hoisting with bamboo stick with inverted silver or copper vessel along with saree and Neem, mango leaves toran on it, decoration with Toran, Rangoli and traditional sweets are part of this beautiful festival.

The main tradition that comes along with Gudi Padwa is eating Neem leaves chutney and wearing Gathi or Batasha har.

Mythological importance -

Chaitra Shukla Pratipada’ is celebrated as Gudi padwa and marks the beginning of the traditional Hindu year and the first day of the Chaitra month of the Hindu calendar. Apart from that, it is widely believed that Lord Brahma created the universe on this day and that was the beginning of ‘Satya yuga’.

Health importance -

It is a well-followed tradition of eating chat made up of Neem leaves, jaggery, hing, etc on the occasion of padwa. This season comes under Vasant Rutu. According to Ayurveda, it is the season of dominant Kapha dosha. This dominant Kapha is seen to be responsible for various allergic skin diseases, rashes, itching, etc. It is also responsible for increasing the load of respiratory tract diseases like asthma and cough. This load accompanied by seasonal changes decreases the immunity of the body.

The Neem leaves chutney is a magical remedy for all the above-said problems.

It maintains Kapha dosha balance and minimizes ill effects due to its vitiation. Neem can be used for internal care as well as for external care.

Neem helps to boost your immune system by maintaining Doshik balance. It possesses both anti-bacterial and anti-fungal properties that help keep your skin clean, radiant, and healthy. Neem also has blood-purifying properties which are good for the skin.

Hence the tradition of eating Neem leaves chutney signifies lifestyle modifications according to seasonal change. and advise us of dietary changes According to the season.

Social importance -

Social health is a very essential domain of our community health. Festivals always spread positivity and happy vibes. Typically, in Maharashtra, wearing or gifting Gathicha haar to kids is a tradition. It is essential to maintain a cold body in a hot outside atmosphere and by this, we can start the new year on a sweet note.

It is believed that hoisting the Gudi outside of the home would ward off any negative energy, making room for good luck and well-being.

Overall, it is a festival of diversity and joy. So celebrate it to the fullest but don’t forget to add Neem leaves chutney to your festival menu. Including health-related tips as a tradition is the beauty of every Indian festival.

Stay healthy, stay happy and happy Gudi Padwa!!

Author:
Dr. Gayatri Kulkarni – Mulye (MD Ayurved),
Vaidya Tejaswini Bhale – Borse (Ayurveda Physician),
Shruti Kulkarni (Clinical Nutritionist)

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

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