Gray hair and wrinkles can be a testimony of wisdom. But in a stressful world we often get caught up in equating our worth with productivity that could weigh on us post-retirement. Everyone, at every stage of life is a gift to the world. That said, aging does bring preventable and costly health challenges that we need to face squarely, from heart diseases, type 2 diabetes, obesity, arthritis, dry skin, falling hair, cognitive decline, stroke and cancer. There is also the possibility of depletion, loneliness and ageism. So, how can we look after ourselves better to ensure we are physically and mentally stronger as we age? Ayurveda is a holistic mind-body science which supports people through a comprehensive approach to live a healthier life right into their sunset years. It emphasizes that aging ( Jara ) is a natural process just like the seasons. It does acknowledge natural degenerative changes but recommends prevention, building resilience and an anti-aging regimen through its br
Cooking in the winter is a delight. As you stand by the warm stove, its heat and aromas will fill your house. The winter chill is softened by this warmth. A cozy evening indoors is all the more appealing when Jack Frost nips at your nose. As you cuddle up by the fire with your loved one (human or animal), a home cooked meal is a special way to enjoy the season.
Winter is the most still of the seasons. Ponds and lakes begin to freeze as the earth slows into quiescence. Badgers, bears, and other woodland creatures are in their hibernation burrows. Birds have migrated south to warmer climates. The midday sun brings little relief; its warm rays seem to barely reach the earth. December's chill forces you to turn up your collar and wrap your scarf all the way up to your cheeks.
Psychology - Emotions at Year's End
December is an intimate time of year. Fond memories of times passed and years long gone bring sentimental feelings for loved ones, family and friends. Long nights invite a cozy, quiet ambience.
The holiday season is in full swing and will likely be filling up your calendar. It can be challenging to stay grounded and adhere to routine when your social life is full of late night celebrations that keep you up past your bedtime. Social activities may include rich foods you try to avoid, lovingly offered. Couple that with the stress and excitement of preparing for the holidays, and you could easily run yourself ragged.
This is a time for harnessing flexibility and going with the flow when possible. Don't make yourself sick, but don't dig your heels in either. Embrace the season's joy, ripe with surprises.
All hearts go home for the holidays. Whether hosting family or traveling to visit loved ones, the challenges and rewards of family dynamics can bring out the best and worst in everyone. Remember, each precious member of your family offers an important opportunity for love, appreciation, and even for self-reflection - especially the ones who drive you crazy!
The holidays can be an especially challenging and lonely time. Perhaps you can't get home this year. Perhaps someone close you won't be attending holiday celebrations this year, a child or a parent, or someone who is no longer with us. If you find you're one of those folks feeling isolated, discover the joy of giving yourself generously to others by reaching out to close friends, finding a place to volunteer and joining in community.
The days are short and dark in December leading some to feel depressed. Lack of sunlight, gray skies and cold weather can make the days seem gloomy. On December 21st in the northern hemisphere, the sun is at a low point in the sky. The short daylight and relative lack of sunlight this time of year can cause depression due to vitamin D deficiency. In Scandinavia, Alaska, and other regions north of the arctic circle, the sun never actually rises above the horizon in December. You can take some cues from these northern neighbors to ward off Seasonal Affective Disorder.
Whether stringing lights on your house, or lighting the menorah, light plays a starring role in holidays around the world this time of year. A candlelight dinner is a warm way to invite December's intimacy into your life, and lift your spirits. Get out in the sun midday, even if just for 15 minutes, to ward off depression. Invest in a blue light, or think about taking Vitamin D supplements. Wear bright colors. Move. Dance, walk, pilates, workout videos, and racquetball - these will all get your blood moving, rekindle your metabolism, and lift your mood. Whatever your pleasure find a way to get regular exercise - even if it's indoors.
Climate
In December the air is crisper and drier. Your breath becomes visible. Cold air conveys purity, a pristine winter wonderland, as the cold makes for less smell (heat makes scents stronger). Snow begins to grace the landscape, making all things quietly beautiful. Early winter seems to sparkle with romance. The bright white blanket contrasts the gloomy skies and lack of sunlight. Smoke from chimneys evokes a warm cozy night by the fire. Sprinkling the fire with some cedar wood, or even pine logs brings a crisp, dry aroma.
Be mindful of the dramatic swings in temperature - from warmth indoors to freezing temperatures outside. Bundle up so you don't catch a chill as you make your way out into the blustery cold. Avoid sweating this time of year when outside otherwise you'll catch a chill. Dress in layers to do your best to keep body temp consistent. Refrain from cranking the heat too high - which can dry out the air. Instead don your favorite wool sweater and slippers around the house. A steaming hot morning shower before rushing off to work in the bitter cold is not ideal. Your pores will be open and blood vessels dilated from the shower, leaving your body and immune system vulnerable in the frosty air. Instead, give yourself a cool rinse before getting out of the shower to avoid shocking your system. Avoid going outside with wet hair.
December in the Body
Flus and colds are prominent in winter as your body reduces blood flow to the respiratory system in cold weather, to retain body heat. Your lungs may be ill-prepared for sudden exertion after stepping outdoors. Instead, let your body acclimate before dashing off. If shoveling snow causes you to breathe through the mouth, your lungs may cool down too quickly. If you feel cold, contracting pain in your lungs as you inhale, your lungs are too cold and especially vulnerable to respiratory infection. Instead, breath through the nose, and wear a scarf.
Nasal passages swell up when exposed to cold temperatures, to keep your sinuses warm. This warmth is essential for immunity. Cold temperatures render the immune system of the sinus inoperable. Your body may compensate with a runny nose, flushing bacteria out of the system.
Generally breath becomes shallow in winter, Dry, cold air is less appealing to imbibe. Counteract dry heat with nasya oil at night before bed. This will alleviate dryness and open up the sinuses and lungs. You may also find relief through Trikatu, a classic Ayurvedic formula for relieving excess mucus and Kapha.
Skin may be dry, pale and dull colored in winter due to vasoconstriction to the skin. Hands and feet may look lifeless as your body reduces blood flow to extremities in colder weather. To protect your skin, continue with abhyanga with Vata or Kapha Massage Oil throughout winter. These oils also have warming herbs in them which restore color and vibrancy to your skin. Oil also helps you retain heat so you feel warmer and your immune system is stronger.
Be sure to dress warmly and break out your winter gear - don't wait for Santa to deliver what you need to stay snug and dry as the first wisps of snow descend. This is a time of year to protect your immunity by keeping warm and insulated. The dead of winter is a time when both Vata and Kapha are easily aggravated due to the incessant cold. Warmth is the only common remedy between the two!
Pitta in December
Pitta individuals welcome the refreshing cold air. However, they will notice their appetites are even more ravenous than usual. Be sure to eat on time to avoid getting hangry! While the cold and darkness balance Pitta, their tendency to burn the midnight oil is especially detrimental during the darkness of December. The body needs extra rest this time of year. Pitta needs to surrender to it.
Kapha in December
If you've overstuffed yourself in November, you may find your Kapha is aggravated in early December - with symptoms of thick mucus and nausea. The string of winter holidays is a strain on your body as it is is oh-so-easy to overindulge in sweets and rich foods. Early December is peak season for stomach flu, nausea and Kapha type acid reflux. In Kapha type acid reflux, a thick layer of mucus makes digestion sluggish. Find relief from nausea with Digestive Bitters herbal formulas. Use Mint Tea to extinguish the fire of acid reflux.
Rich, fatty foods make the blood thick and sluggish which depresses metabolism and causes Kapha individuals to oversleep this time of year as well. The cold air, lack of exercise, and rich holiday foods invite blood stagnation. December is the first month of winter where signs of blood stagnation become prominent. Your skin may appear puffy and inflamed, especially on your arms and legs and anywhere circulation is poor. You may feel tired and sluggish both physically and mentally. This stagnation also further reduces immunity.
To get your blood moving again, try taking a hot bath at least once a week. Dress in layers and extra warm clothing. Saffron and turmeric both warm and move the blood and can be used in cooking or teas. Take caution however not to catch a chill after drinking wine or tea or taking a bath. Make sure your environment and clothing after these activities are very warm, otherwise you'll catch a cold from the loss of body heat.
Vata in December
Vata individuals are still vulnerable to dehydration as cold air holds less moisture and causes you to pee more. Licorice Root is sweet and demulcent. It can help moisten tissues. Sip it in an herbal tea with a pinch of cinnamon as you sit by the fire to be sure you don't dry out.
Muscles may be tense and constricted this time of year as they brace your body against the biting cold. You may have to work harder to keep your muscles limber this time of year. Muscle cramps may be more common in the neck, shoulders and feet. Keep yourself supple by periodically massage sore muscles with Mahanarayan Oil.
Ayurvedic Routine for December
December is the prime month for overdoing anything and everything - holiday parties, homemade christmas cookies, eggnog - you name it! It's easy to stay up past your bedtime with Christmas specials on TV, children's holiday performances, late nights shopping, wrapping gifts and long lines at nearly every place of business. Be sure to rest your weary bones between these activities as your body would rather be hibernating than tackling a trip to the mall after work.
Get to bed by 10pm. To ensure that your gut is not working overtime while you sleep, don't eat after 8pm. Be sure to eat a warm breakfast before heading out into the cold. Sip hot water throughout the day as it is warming, hydrating and mildly cleansing. As days creep shorter and brisk air stings your skin, it's tempting to forgo exercise. Keep some form of movement in your routine to prevent thick blood from stagnating and the dark days from bringing you down.
Diet for December
By late December, the harvest bounty seems like a distant memory. Taking a moment to reflect inward, you realize that you are happy for the change in pace. Not only because the pantry is bare, but because your body really needs relief from the overstuffing of autumn. You realize that Christmas really is a lighter meal than Thanksgiving, in more ways than one. While the Thanksgiving table is full of fatty desserts like cheesecakes and pudding pies, Christmas treats are noticeably less rich. Sugar plums and candy canes steal the spotlight instead.
The oranges of Thanksgiving give way to the deeper reds of mulled wine, dark brown gravies, and the purples found in red cabbage. Cravings for these darker colors represent your body's natural desire to build rakta, the red part of your blood. Every phlebotomist (a person who draws blood) knows that blood can be separated into two parts, the clear plasma part, and the red blood cells. Rakta is Ayurveda's term for the red part of the blood. Ever notice that everyone looks pale in the winter?
Cravings for red colored foods are your body's attempt to put some color back in your cheeks. These foods are also an important way to detox from too much celebrating. Red and purple color in food is rare and indicates an abundance of anticancer and antioxidant flavonoids. These phytonutrients increase the activity of the liver's detox enzymes, prevent tumor growth, soothe inflammation and scavenge free radicals.
The December tastes to favor are sweet, salty, pungent and a hint of mild bitterness. Sweet and salty tastes support you in keeping juicy while the air is still cold and dry. Pungency warms you up and invigorates your blood helping to keep your cheeks rosy and your mind alert. A little bitter helps in decongesting and detoxifying the body; ensuring clear sinuses and strong immunity.
Enjoy pot roasts & baked hams. Indulge in plums, pomegranates, cranberries and cherries. Medicinal amounts of mulled wine support healthy digestion and warm you up - an ounce or two is plenty. Dark gravies, beets, seaweeds and red cabbage feed your blood. Cabbage has been featured in many weight loss diets as a negative calorie food. It inhibits the conversion of sugar and carbs into fat and speeds up metabolism. This property of cabbage helps to balance the extravagance of holiday eating. Vinegar's sour flavor is a cholagogue, meaning it purges toxic bile from the liver, and helps with fat digestion and metabolism.
Try roasted pears with cloves instead of applesauce with cinnamon in December. Pears are a hardier fruit common to northern climates, and thus associated with winter. Read on to discover the benefits of cloves this time of year. Orange zest is a perfect December garnish that will stimulate your digestion.
You are naturally more sedentary this time of year because of the cold and lack of daylight, so while you need to stay grounded, you won't need veggies that are as heavy as you did earlier in fall. Lighter root veggies such as jerusalem artichokes, rutabaga, turnips and parsnips fill you up without weighing you down. Jerusalem artichokes have the added benefit of being inulin rich. Inulin feeds the good bacteria in your gut, empowering them to help you digest your Christmas cookies. Ginger and garlic stave off illness while supporting digestion.
Continue to cook up soups and stews. Well cooked greens like collards and kale offer mild bitterness. Adding them to your slow cooked stews and soups makes them easier to digest - especially for Vata types.
Kapha individuals should begin weaning off dairy based desserts. Dairy's cold, moist and heavy qualities easily make you feel sluggish and provoke excessive mucus buildup.
December is the peak harvest month for oysters. They provide a great source of the salty taste as well as blood building vitamins. Season them with lemon juice to bring in the sour taste.
There's a reason the endless marathon of Christmas songs keeps bringing up chestnuts roasting on an open fire. They're a perfect snack for December. Their fiber rich content keeps your blood from getting congested and they deliver a substantial amount of antioxidant vitamin C - just what your immune system wants for Christmas!
Herbs for December
Warming, blood moving herbs are an important way to prevent blood stagnation in December. Cold temperatures slow down the heart and cause blood vessels to constrict. This makes skin appear dull and lifeless. It also causes a buildup of toxins. Holy Basil steeped in a hot cup of milk is a perfect December treat to warm up and restore healthy circulation. You'll feel warmed and nourished to the core. An additional 3 drops of mahanarayan oil in your holy basil tea will strongly decongest the lungs.
Cloves are another strong vasodilator and move blood by pushing it to the surface of the skin. Cloves have an earthy feel to them and an acrid taste. Sassafras also moves your blood so you can feel your fingertips.Turmeric is renowned for being both warming and anti-inflammatory. It cleanses, invigorates and thins the blood, making it ideal for December. Cinnamon and dried ginger continue to be supportive for warming up the blood (rakta).
Acrid taste, a combination of pungent and bitter tastes, disperses the accumulation of moisture and activates vitality (prana). Foods with acrid taste are generally warming. They get your blood flowing, like the sap of a cedar tree. Use Pushkaramool (Indian elecampane) for damp, Kapha type respiratory issues that easily creep up this time of year. Bayberry warms the ears, nose, and throat, staving off winter colds.
For the Lungs
If your lungs feel painful or cold due to breathing in cold air, protect your lungs with trikatu. Trikatu's expels cold directly from the lungs, preventing the onset of infection. Trikatu's pungent taste and special use of pippali are the key ingredients to Trikatu's healing qualities. For a home remedy try cinnamon or black pepper. Use honey and cardamom to destroy mucus, soothe your sore throat and halt your runny nose.
The soothing, demulcent quality of licorice is especially useful if your airways are dried out from indoor heating. Kapha individuals who suffer on damp days with excess mucus can take trikatu to warm up their chest. A popular formula for asthma includes 10 drops of mahanarayan oil.
After Holiday Celebrations
Use guduchi after celebrating with sweets and rich, fatty foods. Guduchi is the one herb reknowned for healing all three doshas. It is especially helpful after too many December cordials or celebrating with alcohol on New Year's eve. Additionally, laxatives are supporting if your tummy is in a tangle after holiday meals. Vata should use haritaki, while Kapha and Pitta can use triphala. Kapha's can also use punarnava to purge excess water weight and strengthen the heart if they are feeling sluggish from the damp weather or heavy meals.
Follow these tips as you weather December to ensure all is merry and bright when you ring in the new year!
Written by John Immel,
https://www.joyfulbelly.com/Ayurveda/article/Ayurvedic-Diet-for-December/5673
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