AYURVEDA FOR

LIFESTYLE
HEALTH AND
SELF-CARE
Nancy Carlson BSN RN NC-BC
Ayurvedic Health Counselor
Ayurveda in Integrative Healthcare

"Ayurveda can be used by anyone for their own self-

care and study. As a professional, Ayurveda can be
integrated into ones health care profession, as a
modality or tool for health and wellbeing. It also can
be shared with clients and patients, depending on ones
education of Ayurveda and professional scope of
practice.”
Outline and Learning Objectives:

 Ayurvedic theory of foundational principles as

related to the elements of nature
 How nature’s elements align in us to create 3
mind-body dosha (personalities) – vata, pitta,
kapha
 Understanding one’s own dosha’s (constitution)
with information to begin the journey of
maintaining balance and harmony, increasing
personal awareness of self care and
health/wellbeing.
 Outline and Learning Objectives:

 Learner will identify the 3 organized energies

that form one of the foundations of Ayurvedic
theory
 Learner will identify and incorporate daily
routine of food/lifestyle personal Ayurvedic
interventions that will support digestion and
health.
 Learner will identify 5 natural elements that form
basis of Ayurveda
What is Ayurveda
 5,000 year old Science of Life.

 Ayurveda as a healthcare system follows the

rhythms of nature; circadian, seasons, aging and
emphasizes mind body and spirit wellness as the
key to creating good health

 Ayurveda is built around the 5 elements in

nature and their roles in the natural world and
in our bodies
Natures 5 elements

Macrocosm is microcosm:
“what is outside is inside”

Ether
Air
Fire
Water
Earth
Ether, Space
Still, cool, vast, clear, light,
subtle, dry
Air, wind
Mobile, Cold, Dry, Rough, Light,
Subtle
Fire
Hot, Dry, Light, Sharp, Spreading,
Transformative, Penetrating
Water
Cool, Liquid, Dull, Heavy, Dense,
Nourishing
Earth
Stable, Dense, Heavy, Solid,
Grounding,
How 5 elements combine

All 5 elements are in all of us and expressed in

everything that exists. They are distributed in
varying proportions.
 Doshas as our Constitution
or Biological Organized Energies

Ether/Air combine to form Vata Dosha

Fire/Water combine to form Pitta Dosha

Water/Earth combine to form Kapha Dosha

We are born with a genetic blueprint that is in balance. Our current balance is
influenced by travel, food, lifestyle habits, environment, age, time, choices.
 VATA

 Mobile, dry, cold, light, rough, windy, clear.

 Vata season: late fall/winter

 Time of day: 2-6 AM/PM

 Time of life: Wisdom years 60+

 Main site: Colon

 VATA

 Vata type person:

thin frame; smaller features, dry skin, hair, nails;
thin hair and nails; increased energy, dislike of
routine; creative and artistic; adaptable; hard to
gain and easy to loose weight; innovative;
intuitive; fast talk/walk/eat; spaciousness in the
mind gives space to create; variable digestion.
 VATA
Imbalanced
 inability to focus, anxiety, nervousness, fear, insomnia

 constipation, gas, bloating, inconsistent appetite,

arthritis
 Vata World: cell phones, busy schedules, travel

Balanced
 oil massage
 daily routine, slow and gentle exercise.

 cooked, warm moist food, eaten quietly and calmly

 PITTA
 Hot, spreading, oily, light, sharp, liquid, fleshy

 Pitta season: summer

 Time of day: 10-2 AM/PM

 Time of life: 30-60 adult years

 Main site: small intestine.

 PITTA
Pitta type person:
medium frame with more defined
musculature; thin, early graying, receding hair;
sharp intelligent mind; precise speech; bright
penetrating eyes; strong digestion; goal
oriented motivated; leaders; oily reddish skin.
 PITTA
Imbalanced
 -acne, rashes, inflammation, redness, heart-
burn, visual problems or burning in the eyes,
excessive body heat, diarrhea, loose stools,
overly competitive, frustration, critical,
anger, short temper, controlling,
manipulative.
 PITTA
Balanced
Coconut oil massage, cooling
Moon gazing, swimming, walks outside,
moderate exercise, group sports, meditation,
quite time.
Cool foods and beverages; limit alcohol, spicy
or overly sour foods and caffeine
 KAPHA
Heavy, gross, wet, cool, sticky, dull, oily.

Kapha season: spring

Time of day: 6-10 AM/PM

Time of life: birth - 30

Main site: stomach/lungs

 KAPHA
Kapha type person
larger build; curvy large musculature; big watery
eyes; loyal, steadfast, compassionate, calm; likes
routine; thick smooth hair and skin; learns slowly;
slow speech, walk, eating; low appetite, slow
digestion, strong immunity, vitality, stamina,
affection, generosity, stability of mind, healthy
joints.
 KAPHA
Imbalanced
depression, lethargy, sluggishness, fogginess,
attachment, greed, apathy, neediness, weight
gain and weight related diseases, heavy
feeling in stomach, cough, cold, congestion,
allergies, sinus congestion, edema, tumors and
other skin growths.
 KAPHA
Balanced

Dry brushing massage

Dry sauna, sunbathing

Warm stimulating exercise, variety, a vata friend.

Avoid overly sweet heavy foods and large portions

Eat cooked light foods, steam cook or water sautéed.

Vata, Pitta, and Kapha Genetics

Bhavana Prasher et. al. at the Institute of

Genomics and Integrative Biology identified those
persons exhibiting mostly one dosha type as
having specific genetic markers showing the
correlation between Doshic predisposition to
certain illness as in the ones mentioned above.

*Whole genome expression and biochemical correlates of extreme constitutional types defined
in Ayurveda; Journal of Translational Medicine 2008, 6:48
 Personalization of Diet

 Ideally, diet should be personalized according

to the individual’s body constitution and
imbalances.
 However, there are general dietary principles
that apply to all types.
 Digestion is key to health and disease
prevention: food quantity and quality should
allow for maximum digestibility.
 Important Things to Remember for
All Dosha Types

 Eat local, fresh foods, eat with the seasons

 Culinary spices have power to help kindle digestive fire
 Routine, self love massage with oils, drinking hot lemon
water in the morning helps ignite the fire for the day.
 Eat your largest meal in the afternoon to keep an even
flow of energy through the day

* Fundamentals of Ayurveda Manual KSA, 2013 Dr. Rosy Mann

 Digestion and Ayurveda

 Products of imbalanced digestion--e.g., intermediate metabolites,

partially digested protein molecules(Ama)--provoke immune
reactions within GI mucosa.

 GI-generated immune complexes and inflammatory mediators

circulate and generate toxic metabolites systemically.

 Disruption of immune processes in the GI tract has a profound

effect on inflammatory-immune processes throughout the body.

*Galland L, Lafferty H. Gastrointestinal Dysregulation: Connections to Chronic Disease. A Functional Medicine Monograph. The Institute for Functional Medicine,
2008.
Digestions and the Doshas
 General Dietary Recommendations

 Eat whole fresh foods, freshly prepared—avoid

packaged/highly processed foods, and leftovers or
reheated foods
 Avoid cold foods and beverages
 Eat as low down on the food chain as possible.

* Crowe FL, et al. Risk of hospitalization or death from ischemic heart disease among British vegetarians and non-vegetarians: results from the
EPIC-Oxford cohort study. Am J Clin Nutr 2013 Mar;97(3):597-603.
Top Behaviors for Good Digestion
 Regular mealtimes
 Take time to eat, avoid rushing.

 Eat in a quiet, settled atmosphere

 Chew food well

 Take a few minutes to sit quietly after eating

 Eat to about ¾ of capacity.

*Jakubowicz D, et al. High caloric intake at breakfast vs. dinner differentially influences weight loss. Obesity, 2013
Jul 2.
Seasonal Eating, Digestion, 6 Tastes,
Herbs & Spices

“Without proper diet, medicine is of no use.

With proper diet, medicine is of no need.”
-Traditional Ayurvedic aphorism

The main intention of Ayurvedic cooking is to

stimulate and sustain amazing health with
simplicity, freshness, and prana (life-force) food.
 How to Improve Digestion
 Eat mindfully
 Do not eat when upset
 Eat appropriate quantities
 Eat 3 meals/day
 Drink 1-2 cups warm water upon awaking.
 Avoid ice and cold food/drinks.
 Eat fresh whole foods
 Before and after eating, clear your mind and be
thankful!
 What is Ama?

Caused by incomplete digestion or transformation.

A toxic byproduct that settles and circulates in the

body.

The treatment for reducing ama: simple, warm,

freshly cooked foods that are light, easy to digest,
suitable for ones personal type and the season.
 Food Combining

 Food combinations are of great importance in

Ayurveda.
 Spices and herbs added to cooking can make
foods compatible.
 There are compatible/incompatible lists
available.
 Ayurvedic 6 Medicinal Tastes

SWEET – earth and water/cold, unctuous, heavy

SALTY – water and fire/unctuous, heavy, warm.

SOUR – earth and fire/unctuous, light, warm

PUNGENT – fire and air/dry, light, warm.

BITTER – air and ether/dry, light, cold.

ASTRINGENT – earth and air/dry, light, cool.

Adjusting Your Diet for Each Season
Vata season: November – February
Eat warm, heavier and oily foods/drinks; sweet, sour and
salty tastes; no dry, cold foods/drinks.

Kapha season: March – June

Eat warm, light, less oily food/drinks; pungent, bitter,
astringent tastes; fewer sweet, sour, salty.

Pitta season: July – October

Eat cool foods and drinks; fresh sweet fruits and
vegetables of the season; sweet, bitter, astringent tastes;
less yogurt, cheese, hot spices, sour.
 List of Spices and Herbs:
Pitta Summer (cool): coriander, cumin, fennel,
cardamom, chamomile, comfrey, dandelion, lavender,
licorice, mint, lemon balm.

Vata Winter and Kapha Spring (heated): black

pepper, ginger, sesame, hing, tumeric, clove, cinnamon,
fenugreek, garlic, black mustard seeds, nutmeg,
oregano, parsley, rosemary, sage, thyme, holy
basil(tulsi).
Dinacharya/Routines
 A Daily Routine - Dinacharya
Wake with the sunrise
Elimination
Mouth care
Drink warm water with lemon
Wash face
Contemplation
Exercise
Warm oil self-massage
Shower/bath
Breakfast
 Suggested Books
 Ayurveda, The Science of Self-Healing by Dr. Vasant
Lad
 The Hidden Secret of Ayurveda by Robert E. Svoboda,
B. A. M. S.
 Ayurveda Cooking for Westerners by Amadea
Morningstar
 The Everyday Ayurveda Cookbook by Kate O’Donnell
 The 3-Season Diet by John Douillard
 Eat, Taste, Heal by Thomas Yarema, Daniel Rhoda, Chef
Johnny Brannigan
 My New Roots by Sarah Britton
 Quotes….

“We are helping to remove the rust, the

dust…so the gold that you are will shine
through.” ~Niika Quistgard

“As Ayurveda practitioners, we are not

healers, but the directors of self-awareness.”
~Dr. John Douillard
Quotes...

“We are committed to advancing patient-

centered, relationship-based, holistic care and
advances for the health and wellbeing of
people, as well as, organizations and
communities.”
~From the 1st International Integrative Nursing
Symposium
Contact Information
Nancy Carlson
BSN, NC-BC, Associate Faculty INCA
Integrative Health, Wellness and Life Purpose Coach
Ayurvedic Health Counselor, RYT-500
Reiki Master

www.joyfulhealing.net
joyfulhealingnnc@gmail.com
Phone 617.549.0619

"The good life is one inspired by love and guided by knowledge."

~Bertrand Russell