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Archives
Quit Smoking
Q: I have made a New Year's resolution to quit smoking. I have tried many times before with little success. Why is it so hard to quit smoking? What can I do to really quit the habit this time?
A: If it were easy to quit smoking, almost everyone would have done it by now and the tobacco companies wouldn’t be so filthy rich. There are many reasons why people get hooked on smoking including a physiological addiction to nicotine. If you remember back to the first time you tried smoking a cigarette, you can recall what you body’s natural reaction was to this toxic habit. You probably coughed, became nauseated and dizzy and wondered what the big deal was. Unfortunately, social pressures won out over your body’s internal wisdom.
The most effective way to quit tobacco is to become totally conscious of the experience. This means, if you are going to smoke, smoke with awareness. When you feel the urge to light up rising within your body, stop doing everything else and focus on the sensation. If possible, go to a quiet place and witness your experience. Observe the desire in your mind and body and watch yourself as you reach for a cigarette in the package. Observe the tactile sensations as you place the cigarette in your mouth, light the match and inhale your first puff. Witness the experience of inhaling the smoke into your lungs and
exhale consciously. Wait until the desire for the next puff arises and quit as soon as you feel the urge has been satisfied. Do not do anything else while you are smoking. Do not drive, talk on the phone,
watch television, eat, drink or engage in conversation. Practice smoking meditation with your full concentration and awareness.
Most people who practice this process find that they lose their taste for smoking very quickly. At first you may put out the cigarette after smoking only half. Then you may find it distasteful after just a few puffs. Finally, the thought of lighting up will be unpleasant.
To satisfy the oral cravings that cigarettes fulfill, try sucking on aromatic spices. The two best ones for this purpose are whole cloves and cinnamon sticks. Keep some with you at all times and pop a clove in
your mouth or suck on a natural cinnamon stick when the urge to smoke arises. A natural licorice stick can be also be used but limit your usage to not more than two per day. Soak some golden raisins in lemon juice and chew on them when you have a smoking urge. Sip some ginger tea during the day to help your body detoxify. Put a teaspoon of grated ginger root into a thermos bottle, add hot water and take a few sips several times per hour.
I strongly recommend that you learn a meditation technique to provide you with a natural relaxation approach. You can simply follow your breath or learn a formal process such as Primordial Sound Meditation or Transcendental Meditation.
With love,
David
Ringing in the Ears
Q: I was recently diagnosed with tinnitus. I am a bit unclear as to what causes it and if there are any alternative remedies to treat it. Can you provide some information?
A: Ringing in the ears, or tinnitus, is a common and annoying problem. Some studies have suggested that almost one in three Americans report this problem at some time and about 2% of the population haves evere ringing. Although people of any age can be troubled by this condition, it becomes more common the older we get. People describe the sounds in their ears in a number of different ways – ringing, roaring, whistling, humming and buzzing are some of the most common descriptions.
The most common cause for tinnitus is a problem with the hearing nerve. It is usually associated with some decrease in the ability to hear higher pitched sounds, known as a high-frequency sensorineural hearing loss. The best explanation is that as there is degeneration in the hearing apparatus, a kind of self-generated noise arises that we perceive as ringing or humming.
The first step in approaching this process is to have a complete hearing evaluation. This will usually include an examination of the hearing structures along with an audiogram to test if there is associated hearing loss. A good evaluation will rule out the very rare causes for tinnitus such as toxins and tumors that can affect the auditory system. You should also be assessed for Meniere’s disease which can cause hearing loss, tinnitus and vertigo.
Assuming that no specific causes are determined, there are a number of approaches that are usually attempted to relieve the symptoms of vertigo. Medically a number of drugs have been used with inconsistent benefit. These include sedatives, antidepressants and vasodilators. A new medicine, misoprostol is a synthetic cousin of a natural prostaglandin and has been suggested to help with tinnitus.
Other medical producers have included masking devices that generate a white noise to override the ringing and cochlear implants that are used to help with hearing loss but also improve tinnitus.
From the natural world, ginkgo biloba has been reported to reduce tinnitus in rats and has been promoted for a similar use in humans. If you are going to try gingko, do not take it with anything that might thin your blood for there have been some reports of bleeding in people on gingko. The usual dose of gingko extract is 60 milligrams twice daily. A study from Japan found that many people with tinnitus had low serum zinc levels. Some people benefited from zinc supplementation. An herb used by Native American tribes for menstrual and menopausal symptoms, Black Cohosh, also has a history of treating tinnitus. The usual dosage of the ground root is 500 milligrams twice daily.
Biofeedback specialists report that reducing muscle tension around the temporal-mandibular joint can reduce the intensity of tinnitus. Many studies show that no matter what treatments are used, people tend to be less concerned about the symptom over time, even though the ringing may persist.
Irregular Eating Habits
Q: I need help. I am hardly eating one week, and the next, I can’t seem to stop eating. I feel like I am on a roller coaster. I am very out of balance. What can I do to regain my health?
A: Most of us learned early in life that if we had no control over anything else, we could at least control what we put into our mouths. Our associations between food and emotions can be either health promoting or health damaging.
You have a nourishment disorder, which requires that you tap into the deepest archetypical mother available within your awareness. The primary concern of every nurturing parent is that his or her child eats in a healthy balanced way. Ayurveda suggests that the body has an innate intelligence to choose foods that are nurturing, if we can simply quiet down our mental turbulence so that the natural intelligence of the body can direct the course of our diet.
Begin by making certain that you have all the six tastes in every meal. This will satisfy any cravings and ensure that you are getting the optimal nutrition you need. Check out the Chopra Center Cookbook, which is full of delicious recipes that provide a balanced nutritional plan.
How you are eating is equally important. Tune into your appetite by putting your hand on your belly, closing your eyes and asking yourself on a scale of 1 to 10 “How hungry or full am I?” When you are at a level 2 or 3, which means you are quite hungry, this is the time to eat, but eat consciously, without distractions so you can stay in touch with your feelings of hunger and satiety. Learning to meditate will also help you to quiet the mental noise that is keeping your mind from being connected to your body.
If you are unable to bring balance quickly into your relationship with food, seek out professional help from a counselor who works with these challenges. Taping into your soul, you can re-establish a healthy relationship between your mind and body.
Insomnia
Q: I only sleep 3 or 4 hours a night. I am always tired and I have frequent colds and flu. I know I need more rest, but I can’t seem to sleep well. It is starting to affect my relationships and my work performance. What can I do to get good sleep?
A: According to Ayurveda, sleep is the nursemaid to humanity. It is one of the pillars of health, and if we are able to regularly obtain deep restful sleep, it will improve our mental and physical health.
With modern tensions and stresses in the world, insomnia is a common problem and the sales of sleep inducing medications are steadily increasing. Sleep is the most natural phenomenon next to breathing and we should not require outside substances in order for our bodies to achieve natural rejuvenative rest.
According to Ayurveda, sleep should be viewed within the context of an ideal daily routine that begins when you first awaken in the morning. To maximize the chances of falling a sleep at night, it’s best arise at dawn by leaving a shade or curtain open in your bedroom. Take time to meditate first thing in the morning, and than again sometime in the early afternoon or evening to quiet your mind. Take your larger meal in the middle of the day and try eating lighter in the evening, so you’re not trying to fall asleep on a full stomach.
Ideally, be in bed by 10:00 at night. Begin preparing for sleep shortly after dinnertime by taking a light walk and minimize intense mental activity in the evening. By this I mean, try not to work on your taxes, balance your checkbook, or watch a violent thriller on television right before bedtime.
Begin getting ready about an hour before sleep by running a hot bath and performing a slow, oil massage on your body. Put a few drops of lavender oil in the bath water and play some soothing music such as the Magic of Healing “Vata” sound track. Once you’ve completed your bath, try drinking a warm herbal tea or heated milk with a pinch of nutmeg. Alternatively Jatamansi, an Ayurvedic herb related to valerian can help quiet the mind.
Once in bed, avoid watching television or reading mentally stimulating material. Reading spiritual or inspiration literature before bed can help shift your awareness away from the usual demands of your life to a more expanded perspective. Turn off the lights, close your eyes and just lie comfortably on your back observing your breath. Allow yourattention to float through your body. If you notice areas of tension, consciously release the pressure. A sleeping mantra, Om Agasthya Shahina repeated silently can sometimes be helpful.
With this routine, most people will fall asleep within 10 minutes. If you are still having trouble turning off your mind, simply go into a witnessing mode, observing the sensations in your body. There is no
need to worry, because resting quietly is rejuvenative to your body.
Embracing the Diversity Within
Q: I work as a financial consultant in an investment company and feel ready to quit because I cannot stomach my supervisor who is patronizing, crude, and manipulative. I just want to get away from him, but even at home I wind up going over in my mind all the things he’s said. How can I make this work?
A: A better question might be how to quiet your inner monologue so you can make more conscious choices that will better serve you. All points of view are available within your own awareness. Try the following exercise:
Identify something you feel strongly about. It can be an issue, a cause, a belief, an opinion, or a conviction. Now consider someone who opposes your point of view. It may be a public or personal figure. Having identified your antagonist, list the qualities that this person expresses that irritate you. See if you can come up with at least five or six traits you find really annoying. Now that you have
identified what you don’t appreciate about this oppositional person, see if you can recognize some aspect of each annoying quality you listed in your own behavior. If you are truly honest with yourself, you will see that on some level, you are actually similar to the person who exasperates you.As for your boss, look at each of his or her qualities that stir you up and ask yourself, “Do I ever express similar traits?” Your first reaction may be “Absolutely not!” but I would encourage you to go deeper and see if you can recall a time when you were crude or manipulative.
The more you are able to embrace a highly charged quality in your own life, the less likely you are to be triggered by other people who are expressing that characteristic. It has been my personal and
professional experience that the more strongly we deny a negative quality in ourselves, the more likely we are to express that trait in our relationships. If you have identified a characteristic in your antagonist that you just don’t see in yourself, try asking a close friend who is willing to be honest with you. One of the best ways to determine whether you are denying an aspect of your nature that you
don’t wish to acknowledge is to ask, “Have you ever known me to be demeaning? Do you ever feel I’m manipulative?” If you have created safety for your friend to be honest, you will usually learn that the
trait you so strongly resist is within you, just below the surface.
We carry within our awareness heroes and villains, saints and sinners, loving, doting parents, and screaming, needy children. These internal characters are the basis of our creativity, richness, and
mythology. Unrecognized, they are also the basis of emotional turbulence and suffering.
I urge you to become familiar with the diverse sides to your nature. Accept and embrace the different faces you wear. When you can love the various characters within your own being, you will spontaneously find yourself tolerating and appreciating a much wider spectrum of people around you. Recognizing does not make you weak—it makes you complete.
High Cholesterol
Q: What is your opinion on lowering cholesterol levels? My LDL and HDL lab results were off, and I don’t want to take medications because I heard they have potential side effects. How can I lower and manage my cholesterol levels and avoid taking medication for rest of my life?
A: Elevated cholesterol levels increase our risk for cardiovascular disease. Even more important than the total cholesterol level is the relative and absolute amounts of LDL (“bad”) and HDL (“good”) components of cholesterol. Although cholesterol is an essential chemical for our body, providing the basic molecule for many essential hormones, too much cholesterol increases the deposition of fat into our blood vessels, increasing our chances for a stroke or heart attack. Most cholesterol that circulates in our body is manufactured in the liver. Only 15% actually comes from the foods that we eat; however, diet is the most direct non-drug way we have to modify cholesterol levels. Cholesterol is a component of animal fat so that any food derived from animals will carry some cholesterol – red meat, fowl, seafood and dairy are all sources of cholesterol. Favoring a mostly vegetarian diet is the easiest way to reduce cholesterol intake and blood levels. Mono-hydrogenated oil such as olive oil and omega-3 fatty acid rich flax seed and cold water fish have been shown to have a positive effect on cholesterol levels, while partially hydrogenated vegetable oils have a negative effect.
An Ayurvedic herb called guggulu (Commiphora mukul) has been shown in studies to lower cholesterol levels by about 15%. It is derived from a resin and acts similar to some Western medicines to bring cholesterol out through the digestive tract. Red yeast rice utilized in Traditional Chinese Medicine contains natural sources of monacolin K, the basis of the medication, lovastatin. Another product developed in Cuba known as policosonal is derived from sugar cane wax and has been suggested to lower serum cholesterol levels, although a recent study failed to confirm the results reported in earlier studies.
If despite lifestyle changes your cholesterol level remains unacceptably high, the “statin” drugs are generally successful with low risk of side effects. Liver and muscle toxicity are known side effect (and have also been reported with red yeast rice). It’s important to remember that a risk factor means that your chances are increased – it does not mean that because your cholesterol level is elevated that you will definitely have problems with your blood vessels. There are several other important risk factors for heart disease that can be modified through conscious choices. High blood pressure should be identified and treated. In the early stages, a meditation or relaxation technique can be helpful. Lack of regular exercise is another risk factor. Some moderate aerobic activity three times per week for thirty minutes is sufficient for most people to gain the benefits. Hostility is a substantial independent risk facto for heart disease. Look at the underlying conversation you are having with your life. Is it one of resentment and blaming? If so, change whatever needs changing so your inner dialogue can be one of enthusiasm and enjoyment.
Ayurveda and Vegetarianism
Q: In order to follow an Ayurvedic program, do I need to become a vegetarian?
A: It's an important question that goes to the heart of what it means to live a conscious life. According to Ayurveda, everything in the universe can be used to help reestablish and maintain balance. In the original Ayurvedic texts, every conceivable edible substance, including animal products, was categorized according to its effect on the mind and body. The basic premise is that we are all part of the web of life, and if there is a local disturbance, other strands of the web can be recruited to regenerate wholeness.
When it comes to food, it is important to be aware of the source of whatever you ingest, because the intention behind the product will influence your body/mind.
Unfortunately, our treatment of animals in this society leaves much to be desired. With the rise of factory farming, animals are treated as commodities rather than as sentient beings. The cruelty we inflict on creatures that are destined to become burgers or nuggets has a consciousness degrading and health impairing effect on the consumer. I don't know if it's possible to kill something humanely, but we could certainly do a much better job than is the norm today.
My bottom line is to do your best to minimize your contribution to suffering on this planet. For some, this means reducing your intake of red meat; for others, it may mean becoming a vegetarian. Eating with awareness is the essential feature of an Ayurvedic diet. Whatever you eat, do so with reverence, appreciation and joy. In this way, the energy and information of your food will be converted into life-supporting intelligence for your body.
Communication
Q: I’ve been married for 10 years, the last several of which have been a real struggle. We hardly communicate anymore. I’ve tried to be more giving yet it seems as if my energy has been going down a black hole. Now I mostly feel resentful and depleted. What do you suggest?
A: Emotional exchanges based on equality are energizing, while those that foster power imbalances are depleting to both parties. If we do not experience loving energy flowing freely in our lives, it means that we are disconnected from our source, which is inherently nurturing. Without this inner connection, it is easy to project responsibility for our depression and unhappiness onto people, circumstances and situations outside of us.
Although as children, we may have encountered people who were vitality thieves, we are responsible as adults for ensuring that our interactions are predominantly nourishing. Wilhelm Reich suggested that love is the absence of anxiety. It can be stated even more simply: love is the absence of fear. It’s therefore essential that you ask yourself what are you afraid of? Not being good enough? Not being worthy of love? Not being able to manage your boundaries?
In the quest for recovering our joy and vitality, we have to honestly assess each of our key relationships and ask the question—is this connection energizing or depleting? An energizing relationship is nourishing to both parties, because it is based upon mutual acceptance and naturalness. When we are engaged in a healthy loving relationship, we do not waste energy mobilizing our psychological defenses. A toxic relationship is based on control and manipulation, and is depleting to both victim and villain. Although it may appear that the abuser is absconding with the power in the relationship, it is rarely possible to take another’s vitality—it is only possible to give it away.
If you are waiting for someone else to change in order for you to feel better, be prepared to wait your entire life. If you want to regain your power and happiness from someone you perceive is taking it, do not expect them to return it voluntarily. You must identify the needs that are being fulfilled by the relationship and seek alternative healthy ways to fulfill them. If you shift your perspective, the relationship will shift. If your partner is prepared to support a healthy transformation, your relationship will grow in intimacy, trust, and love. If the other person is not prepared to participate in the positive evolution of your relationship, you will more than likely grow apart.
Pain is a warning signal from nature that something needs to change. If you fail to listen to the message that the pain is carrying, it will likely get more intense until you are forced to pay attention. I encourage you to listen carefully to the signals your inner being is sending and trust that your soul is guiding you to greater truth, wisdom, peace, and love.
Q: What is Tantra?
A: Tantra is a beautiful, practical spiritual approach that seeks to see the divine in every aspect of the world. Rather than attempting to find God by withdrawing from the senses, Tantric practices are designed to raise the practitioner’s level of consciousness so the universal can be realized in every individual expression of life. The beauty of Tantra is its lack of dogmatism. Rather than preaching one way to enlightenment, Tantra draws on wisdom from many branches of Eastern spiritual traditions including yoga, Ayurveda and mantra chanting.
The sexual aspect of Tantra has received the most attention in the West. With its emphasis on the power of the feminine creative force, known as Shakti, Tantric practices are designed to raise sexual energy to higher levels. Although some Western teachers have focused on Tantric techniques to prolong lovemaking, the real purpose of Tantra is to channel the life force energy to accelerate emotional and spiritual unfoldment.
In Tantric lovemaking, partners focus on seeing the other as an expression of divinity. Particularly for the man, the goal of Tantra shifts from achieving sexual organism to directly experiencing the
power of the feminine force. Visualizing primordial energy (kundalini) moving through the seven major energy centers (chakras) allows partners to connect emotionally and spiritually as well as sexually. Whenever the man feels that he is about to reach a climax, the couple stops all movement, and waits for the energy to settle down. Tantric lovemaking uses all the senses to stay conscious of the process. Partners should regularly connect in each other’s eyes and practice playing with sexual energy, without wasting it. For Western men, learning to move sexual energy out of the genitals and into higher levels of the physiology is a new experience. At first, it will seem difficult to change the usual pattern of arousal quickly leading to ejaculation, but with a little practice, most men feel empowered by the developing ability to more consciously choose how to use their sexual energy.
Tantra will enhance any relationship, for it keeps passion at a simmering level. Men find themselves continuously attracted to their partners and women enjoy the honoring and attention they receive. When practiced with genuine commitment, Tantra can help create a relationship that is making love all the time, even if sex is only engaged in occasionally. For more information on sexual Tantra, check
out Margo Anand’s books, The Art of Sexual Ecstasy and The Art of Sexual Magic (published by Tarcher/Putnam). For insight into the profound spiritual approaches of the Tantric tradition, read Harish Johari’s book, Tools for Tantra (published by Destiny Books). Have fun, expand your awareness and practice safe sex.
Hypertension
Q: This past year has been really challenging for me, My business has not been doing well, my sleep has been fitful and I’ve gained over fifteen pounds. Last week I had a routine medical checkup where my doctor told me my blood pressure was mildly elevated and suggested that I start the medication Vasotec to bring it down quickly. Is there anything else I can do to avoid taking a medicine?
A: Over time untreated hypertension can contribute to serious cardiovascular problems including heart attacks, strokes and kidney disease. Although high blood pressure usually does not produce any obvious symptoms, it should not be ignored. There are mind body approaches that can be helpful in reducing or eliminating the need for medication, but they must be used consistently to produce measurable benefit.
The first study I conducted as a medical student involved teaching meditation to inner city women with high blood pressure. I found that women who practiced the technique twice a day had significant reductions in blood pressure that allowed a reductions or elimination of their need for medication.
These are my recommendations:
Find a Primordial Sound Meditation teacher in your area, learn the technique and commit to practicing it twice daily. Learn how to take your own blood pressure and begin monitoring yourself every few days.
Start exercising. Many studies have shown that 30 minutes of exercise at least three times per week can help bring down blood pressure. Regular exercise will help you lose some of the weight you’ve accumulated that is contributing to your elevated blood pressure.
Focus on eating healthier. Follow the six-taste diet and be certain that you are eating plenty of fresh fruits, vegetables and whole grains. Most people with hypertension have diets rich in sweet, sour, and salty foods and poor in pungent, bitter, and astringent foods. The phytochemicals in the latter categories are the most important in maintaining optimal cardiovascular health. Pay attention to your salt intake, but you do not have to be compulsive. Recent studies have found that even very extreme salt restriction has only a minor impact on blood pressure.
Reduce your intake of high fat foods, and increase your intake of foods rich in omega-3 fatty acids. Add ground flax seed to your diet if you are a vegetarian and cold water fish if you eat seafood.
Perspectives on Reality
Q: How can we all get along if we are all so different?
A: A Vedic expression declares, “Reality is different in different states of consciousness.” We could as easily say that truth is different in different states of consciousness. During sleep, the amalgamation of experiences, periods and people that seem so real in our dreams dissolve into mists of barely retrievable memories when we awaken in the morning. During the daily story weavings of our waking lives, every experience and interaction has a reality dependent upon the consciousness of the person co-creating it. If we recognized the fluidity of our daily reality, we wouldn’t be so surprised when our interpretation of a situation, circumstance or person differs from another’s. Every culture weaves a collective truth that crystallizes an “acceptable” vision of reality for those who have membership. To live within the culture, we must become adept at the rules of engagement. The essence of the spiritual path is to recognize and become proficient in the rules of social conditioning that maintain healthy boundaries for its members without becoming imprisoned by them. The awareness that the only “right” perspective is all points of view or none, requires impeccable responsibility and offers exhilarating freedom. Vedanta tells us, “The wise do not delude the sleeping.”
The integration of unbounded awareness and evolutionary action is the essence of yoga. When in the Bhagavad-Gita, Arjuna is bewildered by the inability to reconcile his duty to uphold virtue with love for his family members who are not living in dharma, Lord Krishna first raises his level of awareness by taking him beyond the duality of right and wrong. Once he grasps that good and evil are two inextricably woven sides of reality, Arjuna is able to perform action that has the most evolutionary consequences. The alternation of oneness with duality through regular inward diving in meditation alternating with the outward engagement of the world enables us to find the truth that nurtures our individuality without imposing it on those who believe in theirs. If we are to live in harmony with the sentient beings on this planet, we need to live a big truth that can embrace all perspectives of reality. Then we can choose to act in ways that affords us the most time to celebrate.
Sore Throats
Q: I am constantly getting sore throats, that often don’t develop into colds or anything else. What do you think it is and how can I prevent these sore throats?
A: Recurrent sore throats or upper respiratory tract infections are either due to suppression of your immunity or repeated exposure to irritants in your environment. I would first see a medical doctor and undergo a basic check-up for any evidence of a medical problem. This should include a careful examination of your throat and lymph nodes. A possible throat culture and some basic laboratory studies may be indicated. If you are sexually active, I would recommend an HIV test to be certain.
Assuming that you are not dealing with a serious health concern, the next step is to look carefully at your environment. I’ll assume that you are not smoking cigarettes or marijuana. Are you exposed to smoke in your home or work environment? What is the quality of the air in your town? If you are indoors most of the time, consider getting an air purifier and a humidifier. These may be particularly helpful in your bedroom so you are breathing moistened, clean air while you are sleeping at night.
There are several gentle herbal gargles you can try. In addition to providing symptomatic relief, they may also provide some protection to the mucous lining of your throat. The first herb worth considering is slippery elm. Make a strong infusion from this botanical that comes from the inner bark of Ulmas fulva, Traditional Medicinals has a tea called Throat Coat that contains slippery elm. Gargle with and drink this infusion several times per day when you feel your throat irritation coming on. Licorice (Glycyrrhiza glabra) is another healing herb to soothe and protect mucous membranes. Most health food stores carry chopped licorice root that can be made into a strong tea using one tablespoon per cup of water. Licorice tea has a soothing and anti-inflammatory effect and as well as a demulcent influence on the mucous membranes. An Ayurvedic herb called guggulu, (Commiphora mukul) is a resin that has been used to heal inflamed mucous membranes. Crush a tablet or capsule into an ounce of water and gargle with it four times a day. It is not the best tasting stuff, but it has a healing and cooling effect on the mucous membranes. Neem (Azadirachta indica) is another potent anti-bacterial and anti-viral herb that is now available in a number of products including mouthwash.
Another Ayurvedic approach that may not sound great but can be very helpful is to gargle with a teaspoon of oil. Sesame seed oil is classically used but you can also try olive, almond and coconut. Swish it in you mouth and gargle for a couple minutes. Spit the residue out into a cup rather than down the drain. The lubricating effect of the oil can be protective from environmental irritants and infectious agents.
Guided Imagery in Pain Management
Q: Can you please explain how to use guided imagery to reduce pain?
A: Guided imagery allows you to bring your attention to a state that is detached from the physical sensations of pain. There are generally three stages to guided imagery: relaxation, visualization and positive suggestion. There are many techniques to encourage deep physical relaxation. A simple procedure is to simply observe your breath without attempting to alter it in any way. Progressive relaxation involves systematically bringing your attention to the muscle groups in your body and consciously releasing tension.
Lie down, close your eyes and simply become aware of your breathing. With each exhalation, allow the tension in your body to release, as you become increasingly relaxed and comfortable. Bring your awareness to your toes and let go of any tension you may feel there… Now move to your ankles and again, release all the pressure as you continue to become more relaxed with each breath… Continue progressing up your legs, gently relaxing the muscles in your calves… your thighs … your hips … your lower back, etc.
The entire relaxation phase can take 10 to 15 minutes. You may wish to record very soothing music as a background for the verbal instructions.
The next stage is the visualization procedure. Choose a place that has personal meaning for you. Imagine being transported to a place that evokes feelings and memories of comfort, safety and relaxation. A sample guided procedure may go like this:
Envision that you are transported to the most beautiful, serene environment that you can imagine or remember. It may be a pristine tropical beach with crystal azure water, white sands and swaying palms. It may be a beautiful clearing in a rainforest with lush ferns, a bubbling stream and the calls of wild birds in the air. It may be a pine covered mountain plateau overlooking a lush valley. Wherever you arrive, hear the sounds, feel the sensations, inhale the aromas of this beautiful, safe, comfortable setting.
Once you have created your safe, sacred space, offer the suggestion that when you are in this place, you are free from pain, anxiety and discomfort of any kind. Whenever you need to return to this environment, you need only to close your eyes, take a few deep breaths and simply recreate this space.
I encourage you to write and record your own script so that you can access the healing comfort the guided visualization when you need it.
Tongue Coating
Q: Why do I have a white coating on my tongue? It seems to have come up more and more lately. Shouldn’t it be pink or red?
A: Coating of the tongue usually reflects a more systemic concern rather than a local process just affecting the mouth. In serious illnesses in which a person may be immuno-suppressed, a whitish coating can be evidence for infections such as thrush, which is due to the fungus, Candida albicans. Candida is almost universally present but produces problems when the host’s immune system is weakened. Thrush is diagnosed when the white patches on the tongue are scraped off and the underlying red tissue bleeds slightly. If this is the case, I recommend you see your family physician or dermatologist to make a precise diagnosis and receive specific therapy.
More commonly, a coated tongue reflects some weakness in your digestive power. According to Ayurveda, the ancient healing system from India, a coated tongue is an expression of ama. This Sanskrit word means “undigested residue” and is a manifestation of the accumulation of toxins in the physiology. There are many causes for ama accumulation including the consumption of toxic foods and substances, emotional stress, recent surgery, chemotherapy or antibiotic treatment.
Ama has both physical and emotional components. Just as we can accumulate toxicity in our body, we can accumulate mental and emotional toxicity when we hold on to toxic emotions such as hostility, resentment, jealousy and regret. We can also store toxins in our mind body system when we tolerate toxicity in our relationships and work environment.
To reduce the ama in your life, address the various components that comprise a human being. Look at your environment and honestly assess where you may be tolerating toxins. Look at the air you breathe and the water you are drinking. Eliminate tobacco and other recreational substances and reduce the alcohol and caffeine in your life. Try simplifying your diet for a few weeks consuming only easy to digest foods such as rice, cooked vegetables and dahl soups made from mung beans. Use spicy herbs such as ginger, basil, thyme, sage and cardamom. Consider fasting for one day per week consuming only fresh fruit and vegetable juices on that day. Reduce your consumption of dairy, particularly cheeses, ice cream and yogurt.
From an herbal perspective, the first approach worth trying is to rinse your mouth with aloe vera juice four times a day. First swirl about a tablespoon in your mouth, spit it out and then drink a tablespoon so you are receiving four tablespoons internally. Try this for two weeks. An Ayurvedic herb worth knowing is Neem (Azadirachta indica). This is one of Ayurveda’s most potent blood purifiers. Make a decoction by boiling a tablespoon of Neem leaves in a cup of water until the volume is reduced in half. Then gargle and swish your mouth with this bitter, but purifying herb. Neem can be found in most Indian or Middle Eastern grocery stores.
Sluggish bowels are another symptom of accumulated ama. The Ayurvedic formula known as Triphala can be helpful in mobilizing and eliminating toxicity through your digestive system. The recommended amount is about a gram per day in divided doses.
Gently cleaning your tongue when you brush your teeth provides an assessment of your current level of ama. You are not going to eliminate ama by cleaning your tongue, but you should notice progressive improvement as you engage in life and heart purifying practices
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Depression
Q: In the past year, I have been very depressed. I have a good family and job, but my energy is so low I have trouble getting out of bed. Outwardly, I seem fine, but inside I have lost my enthusiasm for life. Please help.
A: Depression is a complex condition with physical, biochemical, emotional and spiritual components. Although the conventional medical model tends to focus on imbalances in neurochemistry, we find that for many people, depression is the consequence of long-standing unresolved emotional issues, often from childhood, but also from later in life. The depletion of psychological energy used to repress accumulated painful feelings translates over time into depression. There are a number of things you can do to help to awaken your inner pharmacy and regain your enthusiasm and vitality.
First, I encourage you to learn and practice Primordial Sound Meditation. Meditation is one of the most effective ways to shift your inner reference point from the part of you that is depressed to the witnessing aspect of yourself that is beyond suffering and able to help you begin taking the steps to recovery.
This is an important time to eat in a healthy way by favoring a six tastes diet with fresh organic foods. Although you may not be in the mood for it, it is also helpful to begin some kind of exercise program, including yoga, cardiovascular and strength training activities. Getting your life energy moving will enhance the production of natural mood elevating chemicals.
Look at the emotional issues underlying your condition. Seek out a counselor who can help you see your personal issues from a more expanded framework. If your depression is interfering with your ability to function, a course of anti-depressants may be helpful and will not preclude you from exploring a more holistic approach to deeper emotional healing. We offer a program at the Chopra Center called Healing the Heart, which addresses depression from an Ayurvedic model. This process is designed to identify, mobilize, release, and replenish toxic, life-force inhibiting emoticons with nourishing life-celebrating ones.
There are a few Ayurvedic herbs which may be helpful in depression. I see these as part of a holistic program rather than as a substitute for antidepressant medications. The most important Ayurvedic herbs to help improve the mind are Ashwagandha (Withania Somnifera) and Brahmi (Centella asiatica or Bacopa moniera.)
Cultivate conscious communication skills so that you are better able to identify and meet your core emotional needs. The confidence that you can cultivate healthy relationships from this point forward will help heal your heart and soul.
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Arthritis
Q: I’ve been having pain in my knee, and my doctor thinks it’s arthritis. What can I do to ease the pain? And, is there anything I can use to prevent it?
A: The wear and tear of living on a planet with gravity affects all of us. The longer we’ve been walking around, the more likely we are to suffer with occasional pain in our joints. I am assuming that your medical doctor has performed an adequate evaluation to rule out specific types of arthritis or a herniated disc that may require more specific medical intervention. Assuming you are dealing with the common degenerative arthritis that most people face, you will normally experience periods of relative comfort, alternating with times of worsening. Usually an exacerbation of discomfort occurs as a result of not being sensitive to your body and overdoing an activity that aggravates the pain. Performing a regular set of stretching exercises at least twice daily can be the best preventive medicine. Be certain to do your stretching in a warm environment to avoid muscle strains that will add to your discomfort. Find a local yoga instructor or physical therapist and develop a simple set of stretches that you can do on your own at your own pace on a daily basis.
Because there is invariably some inflammatory factor in arthritis, most medical and holistic approaches focus on ways to reduce the inflammation. Many of our body’s potent natural inflammatory chemicals are derived from nutritional components, and there has been a growing body of information to suggest that inflammation can be modulated through dietary changes. We know that n-3 polyunsaturated (omega-3) fatty acids may tip the balance of chemicals in favor of anti-inflammatory effects. These fatty acids are most abundant in cold water fish , flax seeds and walnuts.
Several studies have suggested that favoring a primarily vegetarian diet can help arthritis sufferers. Part of the benefit may be the effect of vegetables on the population of bacteria in our colon. Changing the food we eat alters the bacteria that live in our bowels, which changes the composition of fatty acids that are made and absorbed. A diet rich in antioxidant vitamins including beta-carotene, tocopherols (vitamin E) and ascorbic acid (vitamin C) may also be helpful. The best way to insure adequate antioxidant intake is through a high fiber, low fat diet rich in fresh fruits, vegetables and whole grains. Supplementing with an antioxidant formula that includes a minimum of 15,000 units of beta-carotene, 200 IU of E and 1 gram of vitamin C is worth a try for a couple of months to see if you notice a clear benefit.
Be careful not to get caught in the negative cycle of gaining weight because you are inactive due to the pain which is worsened by the extra pounds you are carrying. Focusing on a balanced diet and staying with a regular exercise program is essential.
For several years, studies have suggested that glucosamine sulfate and chondroitin sulfate may be helpful in reducing arthritis pain. The most recent report published in the New England Journal of Medicine this month did not find these chemicals, derived from animal cartilage or crustacean shells, were better overall than placebo for people with arthritis, but may be effective in those with moderate to severe knee pain.
In Ayurveda, the herb Commiphora mukul has been classically used for arthritis pain. Derived from a resin, it also lowers cholesterol. Known as guggulu, it is now widely available and is worth a try at 300 milligrams three to four times a day. Another Ayurvedic herb with anti-arthritis effects is Boswellia serrata. Derived from the tree that gives us Frankincense, it seems to blunt the production of certain inflammatory chemicals known as leukotreines. It is also readily available in the United States and can be tried at a dose of 300 milligrams three times daily.
Pay attention to the simple basics to prevent your pain flare-ups. Get enough rest, eat right, stay on a regular exercise program, and listen to your body’s signals when it is whispering so it doesn’t have to shout at you to get your attention.
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Peace or Right?
Q: What does it take to go beyond the cycle of action and reaction?
A: On a daily basis I see guests at the Chopra Center caught in the trap of emotional turbulence. Boundaries crossed without permission generate pain. The pain provokes a response that is intended to diminish the distress, but often generates a new round of anguish. Over time, conflicted relationships lead to festering emotional wounds, which manifest as physical distress and illness.
Almost always, there is historical validity to the stories we tell that explain our pain and grievance. The question we have to ask is whether the stories are serving us. Sadly, it is often easier to recognize that they are not than it is to write a new chapter.
Changing the plot starts with creating some space and time to allow the beginning of healing. If people cannot interact without an exchange degenerating into an argument, they need to take a time-out. Once some calm is introduced, the parties need to decide if they are prepared to transform the relationship into something that provides more comfort than pain. Each person must recognize the need for healthy boundaries. Every human being has core ego needs -- to be respected and acknowledged. When we can see through the layers of pain and distrust, we can recognize that we all seek similar goals in life – happiness, love, meaning, health, peace.
We are at an important evolutionary juncture. We need to decide what is more important to us – being right or having peace. If being right is our priority, we’ll never have peace, for to be right requires an opponent who is wrong. Our antagonist, of course, takes a mirrored stance, holding us to be the evil one. It is the nature of the human mind to see life in terms of duality – good and evil, aggressor and victim, strong and weak. As long as the Cartesian concept of, “I think, therefore I am,” permeates our collective mind, our differences will predominate over our unity. As we expand our identity, recognizing that “I am, therefore I think,” our universal beingness will take priority over our beliefs. The commitment to peace has no “buts.” Once made, it reaps rewards in our bodies, minds, relationships and communities. A culture of peace is the only course to soothe our personal and collective pain.
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Insomnia
Q. I only sleep 3 or 4 hours a night. I am always tired and I have frequent colds and flu. I know I need more rest, but I can’t seem to sleep well. It is starting to affect my relationships and my work performance.
A. According to Ayurveda, sleep is the nursemaid to humanity. Deep restful sleep is one of the four pillars of health, nurturing mind and body. With increased tensions in the modern world, insomnia has become an epidemic problem. Sales of sleep-inducing medications have steadily increased over the past several years, but we have the innate capacity to sleep soundly without the use of psychoactive drugs.
According to Ayurveda, sleep is best viewed within the context of an ideal daily routine that begins when you first awaken in the morning. To maximize the chances of falling a sleep at night, try arising at dawn by leaving a shade or curtain open in your bedroom. Take time to meditate first thing in the morning, and than again sometime in the early afternoon or evening to quiet your mind. Eat your larger meal in the middle of the day and try eating lighter in the evening, so you’re not trying to fall asleep on a full stomach. Ideally, be in bed by 10:00 at night. Begin preparing for sleep shortly after dinnertime by taking a light walk and minimizing intense mental activity in the evening. By this I mean, try not to work on your taxes, balance your checkbook, or watch a violent thriller on television right before bedtime. Begin getting ready about an hour before sleep by running a hot bath and performing a slow, oil massage on your body with Vata or Pitta massage oil. Put a few drops of lavender oil in the bath water and play some soothing music such as the Magic of Healing Vata sound track. Once you’ve completed your bath, try drinking a warm herbal tea or heated milk with a pinch of nutmeg. Alternatively Jatamansi, an Ayurvedic herb related to valerian can help quiet the mind. Once in bed, avoid watching television or reading mentally stimulating material. Reading spiritual or inspiration literature before bed can help shift your awareness away from the usual demands of your life to a more expanded perspective. Turn off the lights, close your eyes and just lie comfortably on your back observing your breath. Allow your attention to float through your body. If you notice areas of tension, consciously release the pressure
A sleeping mantra, Om Agasthi Shahina (Ōm Ah-gah´-stee Shah-ee´-nah) repeated silently can sometimes be helpful. With this routine, most people will fall asleep within 10 minutes. If you are still having trouble turning off your mind, simply go into a witnessing mode, observing your breath and the sensations in your body. There is no need to worry, because resting quietly is rejuvenative to your body.
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Nourishment and Toxicity
Q: I feel tired and generally run down all the time. I know a lot of this is due to my hectic lifestyle and my unbalanced diet. I eat whatever is easiest (quickest) and have not taken the time to make my surroundings the way I envision they should be. I want to change certain things in my life and need advice on where to begin. What can I do to feel some relief and how important are one's surroundings to your health and wellbeing?
A: An evolutionary life naturally ingests nourishment and releases toxicity. If every impulse of our experience were nurturing, we’d live long, healthy and happy lives. Since few of us were born into a household of enlightened beings, hearing only beautiful sounds, touched in only loving ways, witnessing only uplifting sights, eating only nutritious foods and smelling only beautiful scents, almost everyone has had experiences that have left some toxic residue. Now that you are committed to living life more consciously, you can make choices that augment the flow of life energy, while minimizing those that deplete it.
A simple way to assess the evolutionary value of an experience is to ask whether you would encourage someone you unconditionally loved to have it. If, for example, you witness a conscious loving mother, you’d see that her only concern is for the well being of her beloved offspring. She only wants the child to eat nourishing food, engage in loving relationships and avoid experiences that create unnecessary distress. If we treated ourselves with this same loving intention, we’d minimize experiences that disturb our mental peace and physical well being while favoring those that increase our freedom and joy.
Ayurveda characterizes the net effect of an experience as producing either ojas or ama. Ojas is the essence of nourishment that supports every cell in the body and thought in the mind. Ama is the byproduct of incomplete metabolism leading to stagnation and distress. Review the signs of ojas and ama in the charts below. If you recognize that you’ve been accumulating more toxicity than nourishment, make the commitment now to make choices that reflect the self love that you, as an expression of the sacred, deserve.
Signs of Ojas Signs of Ama
You feel rested upon awakening. Bad breath
Your skin has a healthy glow. Coated tongue
Your tongue is clear and pink. Dull appetite
Your body feels light, regardless of the number on the scale. Delicate digestion
You feel centered throughout the day. Sluggish or irritable elmination
Your digestion is strong without bloating. Generalized pain
You feel energized and enthusiastic. Fatigue
Your mind is clear. Depression
Your body has a pleasant smell. Susceptibility to infections
You rarely get sick. Difficulty manifesting intentions
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Autoimmune Disorders
Q: My daughter has just been diagnosed with an autoimmune disorder, the same that I have! I feel terrible if I’ve passed it along. What can I do to help her?
A: Don’t add insult to injury by blaming yourself for your daughter’s situation. Most autoimmune disorders have a genetic component, but we have no conscious control over its transmission. The useful question to address is, "What can be done now to regain immune balance?"
A balanced immune system is one that does not over respond or under respond to a challenge. When the immune system under reacts to an external challenge we become susceptible to infection; when it fails to recognize an internal threat we are susceptible to cancer. When the immune system over responds to an external stimulus, we get allergies; an over reacting immune system to a perceived internal challenge may lead to an autoimmune illness.
There is abundant scientific data to suggest that mind body approaches may offer some value in immune disorders. Many of the same chemical messengers that brain cells use to communicate with other parts of the nervous system also carry messages to the immune cells. Similarly, immune cells make and release messenger molecules that provide feedback information to the nervous system. We like to use the phrase, "Our immune cells are eavesdropping on our internal conversation."
If there is truth to this relationship, we need to send soothing messages to the immune cells. The first step I recommend is for your daughter to learn a meditation technique as an antidote to the stress response. Quieting her mind on a daily basis can help send calming signals to her immune system.
If she is aware of a past or present emotional issue that continues to create turbulence for her, please encourage her to resolve it. Carrying emotional toxins often has a more harmful effect on immune health than physical toxicity.
Ayurveda would recommend she follow a cooling or Pitta pacifying diet. This means primarily reducing foods with very pungent, sour and salty flavors and increasing foods with sweet, bitter and astringent tastes. Sweet tastes include complex carbohydrates and proteins. Bitter is most abundant in green leafy vegetables and astringent taste is found in lentils, beans, spinach and green tea. There is some evidence that foods with omega-3 fatty acids can alter the production of inflammatory chemicals and soothe an aggravated immune system. Cold water fish, flaxseed oil and walnuts are rich in these oils which are worth favoring. Focus on a diet abundant in fresh fruits and vegetables, which provide potent doses of natural antioxidants.
Herbs with a strongly bitter flavor are traditionally used to cool off an overly aggressive immune response. The classical Western herb for this purpose is gentian which is available at most health food stores. Aloe vera juice is a milder cooling substance that can be taken twice daily (1/2 to 1 ounce). Anti-inflammatory Ayurvedic herbs, including neem (Azadirachta indica), Boswellia (Boswellia serrata), and Ashwagandha (Withania somnifera), may be worth considering. Take time to research them, and if you sense their energetics may be complementary to yours, discuss their use with your health provider.
In addition to meditation, diet and herbs, massage can be a powerful immune balancer. Have your daughter learn and perform a simple self-massage technique (Abyhanga) using a Pitta pacifying massage oil. Do not abandon effective Western medical approaches, but work with your health care provider to create a holistic program.
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Dry Skin
Q: My skin is perpetually dry, flaky, and itchy, especially after a long winter here in the Northeast. Nothing seems to work for very long…what do you suggest?
A: There are many factors, both internal and environmental that contribute to the quality of a person’s skin. Nutritional status, stress levels, climate and season all play their role. In order to improve your skin, you need to consider and address all these different aspects, for simply rubbing on moisturizers is unlikely to provide you with the benefit you are seeking. According to Ayurveda, the ancient health system of India, the skin directly reflects the health of a person’s rasa, which may be translated into English as “sap” or plasma. If the basic tissue elements are healthy, the skin will be healthy. If the rasa is weak, the skin will reflect that weakness.
From a nutritional standpoint, you need to insure that you are receiving adequate nourishment which includes essential vitamins and minerals. It also means eliminating substances that are not adding any substantial nutritional value. For two weeks, make certain that you are receiving plenty of fresh fruits, vegetables and whole grains in your diet while avoiding alcohol, tobacco, caffeine, and other recreational drugs.
Throughout the day, drink abundant fluids in the form of fresh fruit and vegetable juices. Prepare yourself some ginger and licorice tea by adding one teaspoon of each to a pint of hot water and sipping it throughout the day. Make certain that you are receiving adequate oil in your diet to include vegetarian sources of both omega-6 and omega-3. Sauté your vegetables in sesame or olive oil and try adding some flaxseed oil on a daily basis. Although Americans sometimes take a while to adjust to it, adding some ghee (clarified butter) to your diet can help your skin. Chew on white sesame seeds throughout the day as a god source of oil.
To be certain that you are not nutritionally depleted, try taking a good antioxidant multi-vitamin supplement for a couple of months. You’ll want a minimum daily intake of 500 milligrams of vitamin C, 200 IU’s of vitamin E and 25,000 IU’s of beta-carotene.
Topically, try applying a rich, organic nut-derived oil such as sesame seed, coconut or almond oil. Perform a daily oil massage at least once daily and try allowing it to penetrate the skin before showering.
Botanical substances that may help add the moisture that is lacking in your system include almonds, coconuts and heated organic milk. The Ayurvedic herbs, Ashwagandha (Winter cherry) and Shatavari (Indian asparagus) have been used traditionally to balance the physiology that underlies healthy skin. They are now available at most health food stores in doses of one-third gram twice daily.
Manage your stress by getting to bed before eleven o’clock and practicing some form of meditation or relaxation technique on a daily basis. Make certain that you are eliminating your bowels regularly, adding additional fiber-rich foods if you have a tendency to be constipated. If you look at your skin as a barometer of your general well mind body health, you can use it to address the imbalances which underlie its dryness.
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ADHD
Q: My 9 year-old son has just been diagnosed with ADHD and his pediatrician has suggested he take Adderall. Are there other ways to treat this, or am I stuck having to use medication?
A: Attention deficit and hyperactivity disorder (ADHD) creates distress for both children and parents. Recent estimates have suggested that in the United States between 3 and 5% of school-aged children are affected with this condition, accounting for three and one-half million American youngsters. The condition can range from simple problems with attention to substantial difficulties with behavior as a result of a hyperactivity component. Unfortunately, we do not have a good understanding of the cause of this common problem or fully satisfactory therapies, although recent studies suggest that differences in dopamine neurotransmitter levels characterize children with this challenge.
For reasons that we do not completely understand and contrary to what we might logically expect, many children with ADHD respond to stimulant medications such as methylphenidate (Ritalin) and amphetamines (Adderall). One would think that these stimulants would only make the hyperactivity worse, but it seems that the medications help to balance brain chemistry and often result in improved attention and behavior. It is understandable that a parent would have ambivalence about a child using these potent medications, despite their benefit. It is also understandable that your son is concerned about the stigma of taking medication. However, it would seem that with a little finesse, he should be able to take his medicine without it being obvious to classmates, and long acting forms may need to be taken only once per day.
A number of alternative approaches have been suggested for ADHD. Several studies suggest that children will respond to behavioral and cognitive behavioral therapies if they are reinforced both at school at home. A recent Japanese report suggested that an intervention as simple as giving children regular breaks from sitting at a desk during the day can reduce the disruptive behavior. A diet free from preservatives, food additives and colorings has been demonstrated to be helpful in some, but not all children. It seems that some youngsters with ADHD are clearly reactive to additives, but many show no sensitivity. Supplementing the diet with omega-3 fatty acids may help some children with ADHD.
Sleep disturbances have been shown to be fairly common in children with ADHD. Encouraging regular sleep wake cycles may benefit both the attention problem and overall health. To encourage sound sleep at night, try a cup of valerian tea before bedtime. Alternatively, warm milk with nutmeg is a timeless remedy from the Ayurvedic tradition. Try to eliminate any exposure your child may have to environmental toxins. This includes not only toxic substances such as tobacco, alcohol and recreational drugs but also toxic emotions in the household.
Having white noise in the background while a child is studying can help with focusing. At his age, he should be able to practice a simple meditation technique – either observing the breath or a mantra meditation procedure. Yoga, Tai Chi, dance and martial arts classes can also be helpful in channeling overflow energy. Acupuncture and EEG biofeedback both have their proponents for ADHD with scattered case reports of their effectiveness in isolated cases.
Self-esteem is a critical issue in kids with ADHD. Parents and schoolteachers should do everything in their power not to compound the child’s problems by evoking feelings of inadequacy or ineptitude. Despite my reluctance to use medications, I have seen many cases where stimulant drugs were the intervention that made a dramatic difference in a child’s ability to express their genuine intelligence. Instead of receiving constant feedback infused with annoyance for their disruptive behavior, children need to be caught in the act of and then praised for doing something right, whether or not they are taking medications. Although ADHD is usually a lifelong issue, most adults are able to live successful, fulfilling lives, consciously compensating for their underlying problems with attention.
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Vegetarianism and B12
Q: My wife has decided to stop eating meat, but I worry about her not getting enough vitamins—is it true that vegetarians have a B12 deficiency? If so, what can she do?
A: Many years ago I heard a story about a sage from India who was a strict vegan (no meat, dairy, eggs) who ate only rice, beans, vegetables and fruits. He has not touched any meat, fish, fowl or dairy for at least thirty years. When British nutritional researchers heard of this man, they went to his village in India to study him. He appeared many years younger than his chronological age and had no obvious signs of nutritional deficiency. He allowed the researchers to draw samples of his blood, which when analyzed showed no lack of any essential nutritional substances, including vitamin B12. His disciples explained his healthy status as a result of his pure lifestyle and expanded state of consciousness that enabled him to use metabolic pathways, not usually available to average people.
The man agreed to return to London with the researchers where he could be further studied. On a metabolic research unit, he was placed on the same diet he had been consuming in his village and within nine months began to show signs of B12 deficiency. With further research, it was discovered that in his home grown diet, there were just enough little grubs and insect larvae in his rice and beans to provide him with the minimum sources of B12. These added benefits were lacking in the more sterilized Western equivalents.
Fortunately, we need very little of this essential nutrient which is necessary for maintaining healthy blood cells and nerves. Only 5 micrograms per day are required to maintain adequate stores and the anemia that can be caused by B12 deficiency can respond to as little as 0.1 micrograms when the vitamin is given by an injection. To adequately absorb B12 when taken orally, we must have intrinsic factor which is secreted in our gastric juices and allows the vitamin to be absorbed. Once taken into the body, B12 is stored in the liver in amounts estimated at 2000 micrograms. In people who have been eating animal products, it may take several years to develop symptoms of a B12 deficiency if they stop receiving adequate amounts in their diet.
Vitamin B12 is found in animal products. Although cows receive their B12 from bacterial synthesis in their digestive tracts, this does not occur in adequate amounts in man. There are negligible amounts in vegetables. We do not, however, need to eat meat to obtain adequate intake. Diary products including milk, yogurt and cheese provide sufficient sources of B12 if they are taken on a daily basis. For people who choose a strict vegan diet, supplementation with vitamin B12 is required.
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Sexual Frequency
Q: For the last year or two I’ve had very little interest in sex, and I’m not sure why, I’m 48 years old and pretty healthy. My husband and I had sex maybe three times all last year, but we used to have sex all the time. Why is this happening and what do you suggest I do about it?
A: When it comes to sex, the only rule is that both partners are willing and enthusiastic participants. It is not uncommon for a man’s sex drive to be stronger than a woman’s, due to both social conditioning and hormones. In studies on sexual frequency by Kinsey, here are some averages. Sixteen to twenty years olds have sex on average 3.7 times per week. Between twenty-one and twenty-five years of age, three times a week is average. Between twenty-six and thirty, 2.6 times per week is the norm. Between thirty-one and thirty-five, the frequency drops to 2.3 and by forty years of age, couples are having sex twice a week on average. So compared to others your age, you are at the low end of the curve.
The real issue is how to create a relationship that nourishes both you and your husband. Since you describe disinterest rather than discomfort, try asking yourself a few questions.
Has there been a recent change in the intensity of your sexual desire or are you within your usual range? If you are within your normal range, focus on quality, not quantity.
If your desire has changed recently, what else has happened in your relationship? When is the last time you and your spouse spent romantic time alone together? The energy of lovers is different from that of husband and wife. To kindle passion, we need to temporarily put aside the institution of marriage and allow the power of Shiva/Shakti to emerge.
Is your overall physical health good? Are you eating well, exercising regularly and sleeping soundly? From an Ayurvedic perspective, sexual energy is the fruit of a vital balanced life. Put some attention on the basics, and your creative juices will flow.
Do you have a history that has created negative associations for you with physical and/or emotional intimacy? Open the lines of communication with your partner to create emotional intimacy that supports physical intimacy. If you are harboring long-standing unresolved issues dating back to childhood, seek professional support to free yourself from guilt and fear.
If there are no underlying pressing physical or emotional issues accounting for your low sexual interest, I suggest the following: 1) Get enough rest. Fatigue is one of the most common reasons for a reduced sexual drive. 2) Eat healthy foods and minimize alcohol. 3) If you are not already doing so, start exercising on a regular basis. People who are physically fit are generally more in tune with their body’s needs. 4) Communicate with your husband about any feelings of hurt or resentment you are carrying that may be blocking your interest in intimacy. 5) Negotiate a schedule of physical intimacy that works for both of you -- somewhere in between every day and once every three months.
When you are going to have sex, make it great. Prepare for it, set the atmosphere and focus on the process of sharing intimacy rather than the goal of having orgasms. Wear something enticing. Put on some great music. Feed each other raspberries. Smell good. Take a bubble bath together. Take turns giving each other sensual massages
Making love can provide a taste of unity consciousness. When our bodies, hearts, minds and souls are open to giving and receiving, the boundaries between self and other are blurred and we glimpse the reality that we are one universal being taking on disguises of individuality. Make the commitment to create love in your life.
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Making Hot Flashes Tolerable
Q: I’m 49 years old and going into menopause. So far, my hot flashes have been annoying but not intolerable. I’m more concerned about my long-term risks for osteoporosis and heart disease. What can I do to smooth my transition and stay healthy?
A: With recent evidence demonstrating less benefit and more risk to pharmacological hormone replacement therapy (HRT) for menopause, there is greater incentive than ever to explore natural approaches. We used to believe that HRT lowered the risk for heart disease and osteoporosis with only a very slight increased risk for breast cancer. Recent studies have suggested that in certain groups, HRT may actually increase rather than decrease the risk for heart disease, and the risk of breast cancer increases the longer one is on estrogen replacement.
In studies from around the world, we have learned that women who consume higher amounts of natural plant-based estrogens (phytoestrogens) have lower risks of breast cancer, osteoporosis, and heart disease. We also know that regular exercise can improve bone density and slow the development of atherosclerosis.
Ayurveda has an interesting explanation for the emotional and physical changes that occur with menopause. Blood is the most important carrier of the Pitta dosha. During childbearing years, a woman releases accumulated Pitta through her regular monthly flow, but once she stops having her period, she no longer has a monthly opportunity to eliminate Pitta. The accumulated heat expresses itself initially as hot flashes. Over time, other Pitta conditions such as high blood pressure and coronary heart disease may manifest. The heat also has a drying effect on tissues and bones, leading to a secondary Vata imbalance. Drawing upon ancient wisdom and modern science, these are my recommendations:
Eat a balanced 6-taste diet, paying particular attention to the three classes of phytoestrogens-rich foods. Soy, garbanzo beans and lentils are good sources of isoflavones. Flax seeds are rich in lignans. Sprouts are good sources of coumestans. Engage in a regular exercise program that includes activities to improve flexibility (yoga), strength training and cardiovascular fitness. Take at least 1000 milligrams of daily calcium along with magnesium and 800 IU of vitamin D. Perform a daily oil massage with a pure vegetable or nut oil. Meditate daily to maintain mind/body balance.
The Ayurvedic herb Shatavari has traditionally been used to harmonize Pitta and Vata, which tend to go out of balance during the perimenopausal period. The usual dose is 400 mg to 500 mg twice daily.
There is some evidence that the Native American herb, Black cohosh may help alleviate the hot flashes of menopause. Standardized extracts are widely available.
There are accurate ways to evaluate bone health. I recommend getting a bone density study to serve as a baseline and again in a year to see if you are doing enough naturally to maintain good bone health.
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Easing Chemotherapy Side-Effects
Q: I am 40 and currently undergoing chemotherapy for breast cancer. What are some ways I can tap into my body’s healing power to fight this disease and withstand the effects of the chemotherapy?
A: In addition to targeting cancer with radiation and chemotherapy, many patients seek to integrate natural healing approaches into their treatment program. Our experience at the Chopra Center for Wellbeing convinces us that combining holistic approaches with effective medical care leads to the best outcome with reduced side effects. Serious illness challenges people at physical, emotional, psychological, and spiritual levels; therefore, support in each of these dimensions of life can be valuable. These are my top five suggestions for people undergoing cancer treatment:
Learn and practice a meditation technique that quiets the mind. We have certified teachers throughout the world offering Primordial Sound Meditation.
Listen to guided meditations and creative healing visualizations that awaken the healing response. Choose imagery that enhances peace rather than conflict in your body and mind.
Eat healthy foods, including a wide range of fresh and colorful fruits and vegetables
Practice yoga and breathing exercises on a daily basis. Keep energy circulating throughout your body.
Consider the use of detoxifying and immune supportive herbs. At the Chopra Center, we use ashwagandha, shatavari, guduchi, and amla, based both upon traditional Ayurvedic principles and scientific studies. Before taking any nutritional supplement, have a candid conversation with your health provider
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Vata Imbalance
Q: I have lost about 8 lbs in the last 3 months, but I don’t follow a regular exercise program and haven’t been dieting. I have been feeling restless, am constantly on the go, and I haven’t slept well in months. How can I get back in balance?
A: I’d start with having your thyroid function checked, for an elevated thyroid hormone level can raised your metabolic activity and cause weight loss. Assuming that you do not have a serious medical condition that is raising your metabolism or depleting your system (have a check-up with your primary health provider), you can focus on an Ayurvedic approach to your situation. According to Ayurveda, there are three primary psychophysiological processes that govern the activities of our mind and body. In Sanskrit they are known as Vata, Pitta and Kapha. In English they best translate and movement, transformation and protection.
In Ayurvedic terminology, you have a Vata imbalance, meaning that the movement principle has become aggravated. As a result, your physiology is operating at a higher RPM than is optimal. You are idling at too high a speed. There are many different approaches that can help calm down the aggravated movement principle. The first thing I would recommend is that you practice a relaxation or meditation technique to provide a calming mental influence. Learn Primordial Sound Meditation from a Chopra Center certified instructor or simply practice a breathing awareness meditation twice daily for twenty to thirty minutes.
From a dietary standpoint, Ayurveda classifies the tastes of foods according to their affect on the different psychophysiological principles. There are six primary tastes: sweet, sour, salty, pungent, bitter and astringent. The three tastes that pacify the movement principle and will help build bulk are sweet, sour and salty. Increase your intake or whole grain breads, pasta, and organically derived dairy. One of the best bulk building combinations is pineapple juice and coconut milk which has both the sweet and sour tastes well represented. A delicious shake that can help build bulk consists of a couple tablespoons of almond butter in organic milk (cow, soy, rice or almond), sweetened with some honey or maple syrup. Blend it together in a blender and drink eight ounces two or three times per day.
A daily self-massage with a Vata pacifying oil is a metabolism calming intervention. Use a couple tablespoons of oil after your bath or shower and allow it to soak into your skin, which is probably on the dry side. Snacking on roasted sesame seeds mixed with pump golden raisins in another Vata pacifying approach.
The essential oils from certain herbs and flowers have been traditionally used in Ayurveda to calm an overactive system. Fragrances that are warm, sweet and heavy are most useful. Sandalwood, patchouli, vanilla can be calming and are best diffused in your room as you are preparing for sleep or added to a warm bath.
Herbs that tend to be calming include chamomile and valerian. A cup of either of these teas a couple of times per day can be soothing and help to slow you down. The Ayurvedic herb known as Winter Cherry or Ashwagandha in Sanskrit one of the most potent tonics in both Ayurvedic and Tibetan medicine systems. The usual dose is 300 to 400 milligrams twice daily. If you can locate them, the Ayurvedic herbs jatamamsi (Nardostachys jatamamsi) and Shankhapushpi (Canscora decussata) have calming and quieting effects on the mind and body. Hatha yoga postures and Tai Chi are valuable physical approaches to settling mind and body and channeling your life energy in the direction of greater well being. If despite these holistic approaches, your weight continues to drop, be certain to have a thorough internal medicine evaluation to rule out specific causes that may require medical intervention.