YOGALife I Summer 2010 - Sivananda Yoga

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Ayurveda and Womens’ Health Psychological care Adolescence is a time of change, when the little girl starts to grow up. The physical and psychological changes can bring about feelings of confusion. At times, problems concerning these changes may make her feel depressed. At this time, a mother should create a bond of friendship with her daughter, which will help the daughter, and give answers to her questions regarding these changes. Mothers play an important role in giving information, security, faith and nourishment to girls of this age. A mother should create secure surroundings around her daughter, so that she can share all her secrets with her mother. At this age, a girl may follow a wrong path, due to her immaturity, and her mother should be aware of this possibility. Physical care Proper guidance and information about menstruation and physical changes such as breast development, growth of pubic hair and so on should be given to adolescent girls. Menstruation starts at around 14 years old, but varies according to health, lifestyle and heredity. Sometimes it doesn’t start until the age of 16 years. A girl may develop an inferiority complex in this situation, and ayurvedic counselling and some herbs can help. Proper hygiene is necessary during the menstrual period, as unhy - gienic conditions may give rise to infection. Some girls face problems such as cramps or pain in the lower abdomen before the menses or at the onset of menses. A gentle massage with warm sesame oil followed by the application of a hot water bottle relieves this pain. Wholesome diet A wholesome, sattvic, vegetarian diet should include: •Wheat, bulgur, oats, rice, soya bean and dinkle •Soups prepared with mung dhal, red lentils or garbanzo beans •All kinds of vegetables •Green leafy vegetables, salads, tomato, cucumber, beet and carrots •Cow’s milk, butter, ghee and buttermilk •All kinds of fruit; at least one fruit should be consumed every day. Menstruation and the childbearing years Monthly menstruation should be considered a health advantage, as the whole body is purified at this time. Ayurveda especially views menstruation as a unique female physiological function, which is beneficial to the health and happiness of women during their childbearing years. It keeps the body and mind prepared for repro - duction. Beyond reproduction, it also gives a regular opportunity for women to eliminate the accumulated ama, toxins or waste products, which have the power to create disease. For many women, menstruation is a common, normal and easy monthly elimination. But for some, it is a time of intense pain, emotional upset and instability. The main causes of difficulty in menstruation are: •Improper diet •Lack of exercise •Improper daily routines •Stressful environment •Irregular sleeping times For all these reasons, the bodily doshas become imbalanced, the digestive fire diminishes and ama accumulation starts. Ama is the excess metabolic waste product created during the month. Menstrual cramps, diarrhea, nausea and heavy blood loss are more likely to occur during the menstrual period if the body needs to eliminate ama. As these symptoms are ama-related, some women may feel light and enthusiastic after their menstrual period is over, although it is difficult for them during the menstruating days. For comfortable menstruation, ayurveda prescribes the following: •Stay inward; it is a time for rejuvenation. Pay more attention to physiology, to help to minimize discomfort and irritability. •Take a diet that is light and warm. Freshly prepared food is best. 26 YOGALife I Summer 2010 Avoid cold drinks and carbonated beverages, fried food, cheese and yoghurt, non vegetarian food and mushrooms. •Rest; plan to take 2 or 3 days off each month for rest. Try to avoid staying up late at night. Resting doesn’t mean lying in bed, unless the pain or cramps are very bad. Rest can mean doing lighter scheduled activities at home or outside, as required. If possible, do light enjoyable activities around the house such as reading or writing. Avoid sleeping in the daytime. •Keep exercise easy. A 20 to 30 minute walk each day is enough exercise during menstruation. •Sexual activity should be avoided. •Abhyanga (oil massage) should be avoided for first 3 days of the period. •External sanitary napkins should be used, and tampons avoided. Pregnancy and motherhood Ayurveda believes in suprajaajanana, the birth of a baby with healthy body, mind and soul. For the birth of a healthy baby, ayurveda suggests some rules to follow, right from the menarche. Sushruta, a great ayurvedic scholar, suggested the marriageable age of a man as twenty five, and of a girl as sixteen years. For proper conception, the following are essential: ritu (time near ovulation or ritukaala), beeja (seed i.e. ovum and sperms), kshetra (field i.e. female reproductive system and uterus), ambu (nourishing substances), properly functioning vaayu (air element) and normal physiological and mental status. As conception takes place, the normal physiological, psycho - logical and physical status gradually changes in a woman. The foetus is affected mentally and physiologically by the deeds of the pregnant woman; hence emphasis has been given to the diet and lifestyle of the pregnant woman from the day of conception itself. Antenatal care starts from the moment a woman becomes pregnant. The woman should follow a sattvic diet and lifestyle. She should protect herself by the following good conduct: •Women should remain in high spirits, pious, wear clean and simple clothes, perform religious rites, do auspicious deeds and worship. •The diet taken should be considerate of place, season and digestive capacity. Ayurveda recommends a special diet for pregnant women, which is a sattvic diet. •Cooling agents such as sandal, wearing garlands, bathing by moonlight, massage and cool air are useful. A soft bed, favorable and desired food items, a loving partner and other pleasing modes of life should be followed. Apart from this, ayurveda can also offer solutions for infertility, polycystic ovaries, blocked fallopian tubes and endometriosis. These are burning issues nowadays, because of the violation of natural laws. Ayurveda can also help in: •Planning for a healthy pregnancy •Pregnancy care, month by month •Diet, yoga, breathing exercises and meditation during pregnancy •Post natal care of the mother with diet, yoga and exercise •Post natal panchakarma procedures for detoxification •Role of the husband in pregnancy care and raising a child Menopause and the end of menstruation Menopause is a natural change in the life of a woman, which takes place generally from 45 years onwards. Sometimes it may not occur until 50 or 52 years of age. This prolonged menstruation is probably due to an improvement in the general health and environmental conditions of women. Menopause is not a disease, but a normal part of a woman’s life. For over 5,000 years, ayurveda has acknowledged menopause as a natural transition, not a disease requiring hormone replacement therapy. Ayurveda believes that menopause can be psychologically balancing, spiritually transforming and physio - logically free of troublesome symptoms.
According to ayurveda, healthy living is the best way to ease the symptoms of menopause. For this, regular panchakarma procedures (physiological purification procedures) help to provide a smooth and easy transition. Health problems at menopause represent imbalances which were already growing in the body and are disclosed by the stress of shifting hormones. Menopause symptoms are nature’s warning to a woman, letting her know that she needs to start paying more attention to her health. Symptoms occurring at menopause Around menopause time, vata dosha influences start increasing naturally. If vata becomes more aggravated, the associated symptoms may be nervousness, anxiety, insomnia, restlessness or depression, tingling and numbness, joint pains, constipation, backache, muscular pains and stiffness of the neck. The vagina becomes dry and atrophy of the cervix may take place. In pitta types, more irritation and hot flushes are seen. In kapha types, joint swelling, oedema of the legs and lethargy is seen. Osteoporosis, diabetes or hypertension may arise at this time. Women should take care in their thirties and forties to avoid these chronic disorders in their fifties and sixties. Therefore, during the thirties and forties would be the time to lay the foundations for health in old age. The ayurvedic prescription and general guidelines for menopause are as follows: Management of menopause through diet •Increase the following dietary items: milk products, soya bean, tofu, paneer, amaranth, cabbage, cauliflower, broccoli, brussels sprouts, spinach, swiss chard, dates, raisins, almonds, molasses, sesame seeds and soya and rice beverages. •Reduce the intake of fat (e.g. oil and ghee). •Reduce the intake of refined products (e.g. white sugar, white flour, polished grains). •Reduce the intake of sugar. •Avoid foods which are salty (e.g. pickles, soya sauce) Ayurveda and Womens’ Health •Consume linseeds, soya beans, all sprouted beans, dhal and lentils. •Increase fresh fruits and vegetables. These are important in slowly increasing blood sugar levels so there is less pressure on insulin secretion. It is also helpful for keeping the weight under control and for easy bowl movements. •Include ayurvedic buttermilk or lassi in the lunch. •Enjoy the meals; don’t be under pressure. •Change the diet according to seasonal changes, imbalances and constitution. Controlling the diet may feel difficult in the beginning and may become boring. Here the role of the mind is very important. Think positively and do not entertain negative thoughts. Stay cheerful and enthusiastic about life, because health is wealth. Management of menopause through lifestyle •Meditation and yoga along with pranayama (breathing techniques) are helpful, as well as avoiding stressful situations. •Listen to vedic sounds, relaxing music and practice relaxation tech - niques. Oil application every day helps to calm down the vata dosha. •Be knowledgeable about the menopause. Always think that it is going to be a healthy transition for you. Welcome all the changes taking place in mind and body. •Share emotional changes with your husband, another family member or friend. •Rasayana, herbal supplements, are useful for a smooth transition through menopause, especially Shatavari, Ashvagandha and Brahmi. In the vedic tradition women are very highly respected. “Matru Devo Bhav” means worship mother as a god. Dr. Sanjay and Dr (Mrs) Anjani Kulkarni are Ayurvedic Medical Directors of Shruti Ayurved Panchakarma Speciality clinic, Pune, India. email: info@ayurvedabliss.com YOGALife I Summer 2010 27
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