Ayurveda has become increasingly popular in the United States in recent years, but it is actually one of the oldest recorded forms of medicine in the world, dating back at least 5,000 years.

What is Ayurveda?

This complex system of medicine encompasses diet and nutrition, herbs, surgery, yoga, philosophy, and other holistic practices and continues to thrive to this day in India, interwoven with modern medicine.

Ayurveda means “the science of life.” Sanskrit poetry comprised sacred volumes of Vedas recording the knowledge of various aspects of healing, written by spiritual leaders and healers. The Vedic texts teach mantras, blessings, rituals, ceremonies, meditation, philosophy, and healing practices.

Ayurveda influenced ancient Greek and Roman medicine, the Buddha, traditional Chinese medicine, the Unani Tibb medicine of Islam, and beyond. Here in the modern West, we focus mainly on its applications in the diet, herbal medicine, yoga and meditation, and healing practices such as abhyanga oil massage, a neti pot nasal rinse, the detoxification practice of panchakarma, and rejuvenation via rasayana.

Ayurveda & the Five Elements

As with most ancient medical systems, Ayurveda is built on the foundation that energy comprises everything in the form of five basic elements: Earth/mass, air/motion, fire/radiant energy, water/cohesive factor, and ether/space.

The three humors of Ayurveda, called doshas, govern a person’s constitution: pitta, vata, and kapha. The dosha indicates the forces within us that are most likely to go out of balance. While we all have a little bit of all three doshas present, usually one or two predominate in an individual. Knowing your dosha helps you choose practices to help pacify these tendencies so you can stay in a better state of balance—the goal being a relative state of equilibrium among the three doshas.

The Doshas of Ayurveda

• Pitta (Fire/Hot + Water/Damp)

  People with this dominant dosha are fiery, of medium athletic build, and tend to show a lot of redness in their face and tongue. They generate body heat and body oil and have strong, driven personalities. Focus on cooling, drying remedies and foods, especially plant foods. Try to keep cool as best you can.

• Vata (Air + Ether/Dry):

  These people are like hummingbirds, lightly flittering from one thing to the next, frequently changing. They’re often thin-framed, tense, nervous, and dry by nature but also fun, social, and creative. Focus on grounding, nourishing, restorative, warm foods and herbs and oils, and make sure to get plenty of rest.

• Kapha (Earth/Cold + Water/Damp)

  These individuals are heavier set with oily skin and thick hair. They have a solid, stable, fluid, calm, and easy-going nature. These homebodies and loyal friends enjoy comfort and relaxation. Warm, light, aromatic, dry foods and herbs benefit them best, helping them to avoid getting too sluggish.

Popular Herbs in Ayurveda

Many herbs are employed in the practice of Ayurveda. These few are some of the herbs of Ayurveda that have attained the most popularity in the US.

• Triphala

  This blend of three fruits–haritaki, amalaki, and bibhitaki–helps balance all three doshas as a general tonic that particularly supports gentle detoxification through the colon and offers nutrition. It is one of our best long-term, safe herbs to ease constipation.

• Ashwagandha (Withania somnifera)

  This building, warming tonic provides the strength and stamina of a stallion if consumed regularly and is often used as a male reproductive tonic, though women can take it as well. Quite a bit of modern research supports its ability to improve mood, sleep, energy, and resilience against stress.

• Tulsi (sanctum)

  Also called holy or sacred basil, this herb is warming, aromatic, and airy. It reduces inflammation, improves digestion and immune health, balances blood sugar, reduces stress, and brightens and calms the mind. It makes an excellent tea.

• Turmeric (Curcuma longa)

  Well-known as a super spice with antioxidant and anti-inflammatory properties, turmeric warms, dries, and lightens the body. It supports detoxification via the liver, heart health, and digestion.

Additional popular herbs from Ayurveda include the bitter, cooling, drying brain tonic; the vegetal, cooling connective tissue-healing, circulation-enhancing, brain tonic gotu kola; the aromatic, fat-clearing resin; the spicy-pungent, anti-inflammatory seed nigella; and the moistening, nourishing women’s reproductive tonic.

If you’re in the market for a new facial mask or want to try a potent rejuvenating cream, look for natural products containing the following key ingredients.

Antioxidants for Your Face

Both masks and repair creams should contain antioxidants for anti-aging benefits.

• Green Tea

  Green tea helps prevent oxidative stress and eliminates free radicals.

• Vitamins

  Look for products containing vitamins A, C, and E, all of which protect collagen (the protein in connective tissue that keeps skin firm and youthful). Topical vitamin C not only helps boost collagen production, it also regenerates oxidized vitamin E, so look for these vitamins in combination.

• Pycnogenol

  Pycnogenol, taken from the bark of the French Maritime pine tree, contains more antioxidant power than vitamins E and C.

• Astaxanthin

  Astaxanthin, a marine-based ingredient harvested from micro algae is “500 times more powerful than vitamin E,” says Linda Miles, LAc, DOM.

• Alpha Lipoic Acid

  Alpha lipoic acid, another powerful antioxidant that protects collagen from free radicals, also appears to make other antioxidants work more effectively, says Miles.

• Fruit Extracts

  Certain antioxidant fruit extracts—including acai berry, mangosteen, and pomegranate—work to prevent fine lines and firm skin.

Protect Against UV Damage

The sun is enemy number one when it comes to the health and appearance of skin.

Research has shown that in addition to antioxidant-rich topical products, supplementation with certain nutrients can help protect skin from sun damage from the inside out.

• Astaxanthin

  Recent research found that natural astaxanthin can prevent UV damage from occurring and can also reverse external signs of aging.

  One clinical trial showed significant benefits for middle aged women taking 4 milligrams (mg) of natural astaxanthin per day.

  Results included the reduction of wrinkles, the improvement of skin elasticity, and increased moisture levels. Visible signs of UV-aging were reduced within four to six weeks of use.

  Another study showed that women taking astaxanthin found improved crow's feet and decreased age spot size.

Natural Skin Soothers

Nature’s restorative plants can work overnight to leave skin feeling soft, smooth, and refreshed by morning.

• Herbal Extracts

  Both primrose and borage oils diminish the dryness common to aging skin.

• Fruit Extracts

  Cranberry and grape seed oils offer moisturizing effects along with antioxidant protection.

• Calendula Extract

  Calendula flower extract works as both an anti-inflammatory and an antioxidant and is good for problem skin.

• Soy Extracts

  Products containing soy help keep skin firm and stimulate the production of collagen and elastin, which naturally decline with age.

  Research involving soy extracts indicates that this ingredient decreases skin roughness and minimizes the appearance of fine lines and wrinkles.

Getting a New Slow Cooker

• Choosing the Right Model For You

  • Size Matters

    If you’re in the market for a slow cooker, consider how many people you’ll be making food for.

    • A 5-quart size slow cooker is a good size for a family of about four.
    • If you’re preparing food for company, look for a 6-quart or larger slow cooker.

  • Portability and Locking Lids

    If you and your slow cooker will be traveling together to picnics, campgrounds, or parties, find a version with a locking lid.

  • Programmable Models

    If you often get home later than anticipated and the slow cooker is on, a programmable model may be for you. It switches over to Warm when the cooking time is complete, preventing food from overcooking and scorching.

• Getting to Know Your New Slow Cooker

  When you first bring your slow cooker home, take time to get to know it.

  • Read the instructions. Stay nearby the first time it’s used.
  • Learn how quickly or slowly it cooks, and for future reference note these times in the recipes you make.

Tips for Using a Slow Cooker

• Ingredients and Prep

  • Toast Spices Before

    Toast spices in a dry sauté pan before adding them to the slow cooker. This adds another layer of flavor to the dish.

  • Cut Vegetables Uniformly

    Cut hearty vegetables like carrots, potatoes, and onions to a uniform size. They’re more likely to cook evenly and at the same time.

  • Cut Vegetables Large

    If too finely diced, they’ll overcook and taste overdone. When kept to a large size, the vegetables’ flavors release more slowly over the long cooking session.

  Usage

  • Don't Use Too Much Water

    Liquids will not reduce in a slow cooker with its lid on. So be sure to add only the required amount of liquids and no more.

    (The exception to this is if the food begins to burn. In this case, more liquid can be added until the cooking time is complete.)

  • Use a Wooden Spoon

    To prevent scratching the crock pot’s insert, use a wooden spoon when stirring.

  • Be Safe

    • Keep the area around a plugged-in slow cooker clear. The appliance gets hot on the outside.
    • Make sure the electrical cord has no pinches or kinks in it.

Hemorrhoids—swollen, sometimes bleeding veins in the anus—are nothing new. Ancient medical texts discuss them. Fortunately, we’ve moved past some of the old treatments—a hot poker and a prayer to St. Fiacre, the patron saint of hemorrhoids. Yet many of the historical herbal and dietary approaches remain useful.

Causes of Hemorrhoids

Underlying causes or triggers of hemorrhoids include:

• constipation
• pregnancy
• obesity
• poor vascular lining
• poor circulation

Vascular lining weakens with age.

Preventing Hemorrhoids

• Increase Fiber Intake

  Softening the stools with dietary fiber relieves constipation and eases the pressure on hemorrhoids, reducing their severity and discomfort.

  Psyllium, ground flaxseed, beans, bran, and vegetables can add more fiber to your diet, which can help with hemorrhoids.

  Start slowly, gradually increasing your fiber and fluid intake to give your digestive system and gut flora a chance to adjust and minimize gas and bloating.

• Listen to Your Body

  Make time to go to the bathroom and obey the urge. Waiting to have a bowel movement because it’s inconvenient reduces your colon’s natural peristalsis movement.

• Stay Moving

  Excessive sitting can also aggravate hemorrhoids. Regular exercise reduces them.

Natural Hemorrhoid Treatments

• Blood Vessel Toners

  Internally and externally, herbs and foods that tone the lining of blood vessels and improve circulation may reduce the severity and progression of hemorrhoids.

  • Blue Foods

    Blue foods contain helpful pigments including anthocyanins. Try drinking one or two small glasses of 100 percent blueberry or Concord grape juice daily.

  • Rutin (a Bioflavanoid)

    The bioflavanoid rutin helps, and is available as a supplement or as buckwheat tea.

  • Horse Chestnut Seed Extract to Tighten and Tone Blood Vessels

    Horse Chestnut Seed Extract (Aesculus hippocastanum), taken internally or applied externally, profoundly and quickly tightens and tones the blood vessels and improves circulation.

    Use only the standardized seed extract internally. Crude herbal preparations contain toxins (typically fine topically). Even the properly prepared extract may cause nausea and other side effects.

    This is a type of chestnut; avoid it if you have nut allergies.

  • Butcher’s Broom for Improved Circulation

    Butcher’s Broom (Ruscus aculeatus) is an herb that provides similar, safer, and better tolerated benefits compared to horse chestnut. The two herbs are often combined in formulas for hemorrhoids and varicose veins.

    Rich in tannins, butcher’s broom works topically and internally but may upset the stomach in sensitive individuals or when taken in high doses.

    Take it as a tincture or capsule or use it as a cream or liniment.

  • Gotu Kola for Gradual Healing of Hemorroids

    Gotu Kola (Centella asiatica) leaf, comparatively, is much safer, gentler, and well tolerated, but it also may take longer to see results.

    Gotu kola improves circulation while gradually increasing the integrity of the blood vessel lining.

    It can be taken internally as a standardized extract or in relatively large doses of the crude herb, and it can be applied topically solo or mixed with high-tannin herbs. It can be taken as a tincture, capsule, or tea or used in a cream or liniment.

  • Yarrow to Improve Circulation Inside and Out

    Consider adding in yarrow (Achillea millefolium), an herb that improves circulation while toning the vessel lining, used internally and externally.

• Topical Relief

  • Witch Hazel to Help Soothe Discomfort

    Witch Hazel (Hamamelis virginiana) bark contains strong tannins reputed for hemorrhoids.

    Historically, herbal doctors sometimes used it internally, but it’s not safe in high doses or for long-term use and is best employed as a topical remedy via liniment, sitz bath, cream, or ointment.

    Most topical hemorrhoids products—including homeopathic creams and some forms of Preparation H—contain witch hazel.

  • Calendula for Reducing Inflammation and Irritation

    I find calendula (Calendula officinalis) oil or cream useful for my clients indirectly, easing itchiness, inflammation, and irritation.

Precautions

• ​Always double-check for herb-drug interactions (for example, yarrow can interact with blood thinners).
• Do not take these herbs internally if you’re pregnant. You can still use fiber, juice, and topical preparations.

Be Sure to Check in with Your Physician

Hemorrhoids should be examined by a doctor to grade their severity and ensure that something more serious—such as cancer or Crohn’s disease—is not at play.

Xylitol is a sugar alcohol found in birch trees and many plants, fruits, and vegetables. It’s also naturally produced by the body; normal metabolism can produce up to 15 grams (g) daily.

The Many Uses and Benefits of Xylitol

• Xylitol as a Sugar Substitute

  Xylitol is a low-calorie sweetener, equal in sweetness and volume to table sugar. In granular form, it can be used in a similar manner, such as sweetening cereals and hot beverages and for baking that does not require sugar for yeast to rise. It’s also available in chewing gums, mints, toothpastes, and other natural products.

• Cavity Prevention

  Research supports using xylitol to prevent cavities and tooth decay, especially in young children. Bacteria cannot utilize xylitol to grow; therefore, fewer decay-causing bacteria survive on the tooth’s surface over time, reducing plaque formation.

• Reduced Ear Infections in Children

  Studies show that mothers who regularly chew xylitol gum are less likely to pass bacteria associated with cavities and ear infections to their children, and that kids given xylitol products or nasal spray are less likely to develop ear infections.

• Blood Sugar Regulation

  This natural sweetener may help to regulate blood sugar in people with Type 2 diabetes.

• Other Benefits

  Other potential benefits include alleviating dry mouth and supporting bone health. To reap the full benefit, a total intake of 5 grams a day is suggested. (About three to five mints or pieces of gum daily, for example.)

Precautions

Be aware that high doses may cause an upset stomach.

Although it is considered safe for humans, xylitol is extremely toxic to dogs, so exercise caution around pets.

It’s hard not to feel relaxed upon hearing the words “yogic sleep.”

Imagine: you’re lying on a yoga mat, deepening your breath, and allowing life’s daily stressors to melt away.

This, in essence, is yoga nidra—a type of “psychic sleep” or “effortless relaxation.”

What is Yoga Nidra?

Yoga nidra refers to the state that exists between waking and sleeping; it’s the place where the body returns to its natural sense of equilibrium.

Practicing Yoga Nidra

Yoga nidra is a practice for everyone and for every age. It is not about holding intense yoga poses for long periods of time. Its aim is not to “fix” things.

Yoga nidra is instead an accessible practice that cultivates well-being through multiple levels. It helps people “let go” and achieve a sense of peace in a relatively short period of time.

Ancient sages knew the power of yoga nidra. They performed this practice to consciously watch and purify their samskaras, or impressions of the mind.

Yoga nidra offers an opportunity for the modern-day participant to release long-held emotions by facing what they wish to overcome.

Where Can I Learn and Practice Yoga Nidra?

Look for local studios that offer yoga nidra. There are apps and YouTube videos to explore as well.

What Happens in a Yoga Nidra Session?

During a yoga nidra session:

1. A person lies down in savasana (corpse pose).
   • If lying on the floor is not possible, sitting in a chair is another option.
2. The participant brings their awareness inward and listens to a set of instructions, similar to a guided meditation. This brings one into a meditative state and a feeling of wholeness.
3. One’s senses become withdrawn. This allows for deep relaxation and an expansion into self-awareness.

How Long Does Yoga Nidra Take?

Perhaps most appealing is the fact that one does not need a long stretch of time to perform yoga nidra. Anywhere from five minutes to one hour can help.

How Do I Do Yoga Nidra at Home?

• Practice away from any distractions, preferably in a darker room.
• If needed, sleep masks can be used to block out light.
• Keep a blanket nearby, as the body tends to gets colder when at rest.
• Some prefer to practice yoga nidra before sleep to prepare the body for deep rest.

How Does Yoga Nidra Work?

When one’s body is in a restful state, one can welcome and respond to thoughts, beliefs, and feelings in novel ways.

Uncomfortable memories and traumas can be witnessed, thus lessening their presence. When these samskaras (or impressions on one’s memory) arise, one can allow feelings to surface and be experienced. With subsequent yoga nidra practices, there is a further moving into these feelings accompanied by a witnessing of reactions.

After liberation from the samskara, one’s memories, thoughts, and traumas can be released.

Breath Work in Yoga Nidra

Breath is an important piece of yoga nidra.

Working with the breath allows the participant to enter an alpha state. This stimulates hormones in the pineal gland, which releases melatonin—a hormone that helps boost the immune system and reduce stress.

The body’s senses are then used to explore, listen, and welcome every part of the body and breath, leading one into a deeply relaxed state.

Benefits of Yoga Nidra

Many positive outcomes arise from practicing yoga nidra. Some have likened the benefits of a yoga nidra session to that of a multi-hour nap.

• Improve Physical and Mental Health

  • Lowering pain
  • Reducing depression
  • Boosting concentration
  • Lessening fatigue
  • Reducing insomnia
  • Alleviating anxiety
  • Improving self-esteem

• Manage Chronic Disease

  • Cancer
  • Colitis
  • Bronchial asthma
  • Peptic ulcer
  • Menstrual irregularities

Heartburn—that burning sensation in your chest after you’ve eaten or when you lie down—happens to most of us now and then. It’s uncomfortable, but an infrequent case isn’t cause for concern. You can treat it with an over-the-counter antacid, but consider these natural alternatives too.

What Causes Heartburn?

Heartburn is a symptom of acid reflux, which happens when food in your stomach flows back up into your esophagus. It’s caused when the sphincter muscle at the bottom of the esophagus doesn’t properly close. 

Lifestyle Tweaks to Avoid Heartburn

A few simple adjustments may be all you need to avoid heartburn. Try putting blocks under your bed’s headboard to elevate it. If you’re lying down, sit up. Your symptoms will likely fade. If it’s the middle of the night, prop up your upper body with pillows or a wedge.

• Give yourself plenty of time to digest your dinner before going to bed.
• Do what you can to reduce stress.
• Get some gentle exercise several days a week.
• Avoid tight-fitting clothes.
• Limit your alcohol intake.
• Eliminate or cut back on carbonated drinks.

A good way to figure out which foods may be contributing to your heartburn symptoms is to record what you eat, when you eat it, and whether you have heartburn each day. Foods that are frequent culprits are coffee, chocolate, citrus fruits and juice, garlic, onions, tomatoes, and fatty, fried, spicy, and salty items.

Natural Remedies for Heartburn

There are lots of natural ways to deal with the symptoms of heartburn. Try one or more to see if they work for you.

• Baking Soda for Heartburn Relief

  Stir a teaspoon of baking soda into 8 ounces of water and drink it. The soda neutralizes stomach acid.

• Chamomile Tea to Stop Nighttime Acid Reflux

  A cup of chamomile tea 30 minutes to an hour before bedtime can ward off nighttime heartburn.

• Fruit as Natural Antacid

  Some fruits act as natural antacids. If you’re experiencing heartburn, eat a banana or apple or snack on honeydew, cantaloupe, or watermelon.

• Ginger for Gastrointestinal Relief

  Ginger is used for gastrointestinal relief; it may work because of anti-inflammatory properties that can alleviate esophageal swelling and irritation. Don’t overdo it, though: too much ginger can cause heartburn!

• Extinguish Heartburn with Sugar-Free Gum 

  Chew a piece of sugar-free gum for a half hour after eating. It will stimulate your salivary glands to increase saliva, which helps wash away acid.

• Herbal Remedies for Heartburn

  Herbs that some people have found to be effective include peppermint oil, caraway, garden angelica, German chamomile flower, licorice root, lemon balm, milk thistle, and turmeric.

• Neutralize Stomach Acids with Mustard

  Try a teaspoon of mustard if you’re experiencing acid reflux or feel it coming on. It neutralizes stomach acid.

• Supplements to Subdue Acid Reflux

  Supplements were effective in two studies on acid reflux.

  In one, 100 percent of participants reported that their symptoms went away after 40 days of taking a supplement containing vitamins B6, B9, and B12 plus L-tryptophan, methionine, betaine, and melatonin.

  The second study found that vitamins A, C, and E—in food and through supplements—might help prevent the condition.