Understanding & Solving Fatigue: An Ayurvedic Perspective

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Understanding & Solving Fatigue- an Ayurvedic Perspective

by Vinod Sharma, Qualified Ayurvedic Consultant

(of AyurYoga International Ltd. Hong Kong)

19 November 2016

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Meaning of Ayurveda : Ayur = Life Veda = Science Ayurveda = Science of Life Science that is thousands of years old

„Health is the dynamic balance between all physical, mental and spiritual aspects of human beings“

Understanding & Solving Fatigue – an Ayurvedic Perspective

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Science of Ayurveda is based on

5 universal elements (panchamahabhutas) : Space/Ether

Air

Fire

Water

Earth

Ayurveda combines these 5 elements (in various proportions) into 3 basic groups, known as „tri-doshas“. These are called Vata, Pitta and Kapha.


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VATA =

Space

+

Air


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PITTA =

Air +

Fire +

Water


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KAPHA =

Earth

+

CH


Water

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Qualities of Vata dosha


VATA• It is the force which directs nerve impulses, circulation, respiration and elimination.

• The qualities of Vata are those associated with air, i.e. dryness and coldness, lightness, mobility, subtlety, roughness, agitated and irregular .

• It governs all bodily movements.

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Qualities of Pitta dosha

Pitta • Biologicial fire which digests & “cooks” food in the stomach.• Responsible for all the metabolic and chemical transformations in the body.


• Responsible for digestion of food, eyesight, body temperature, intellect and skin coloration. • It is primarily hot, intense and light, like fire.

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Qualities of Kapha dosha

Kapha • Holds things together, provides cohesiveness. • It is responsible for growth, support & lubrication.


• Makes up the bulk of the body tissues. • Kapha has the qualities of mucous - it is heavy, dense, sticky, cold and moist.

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3 Doshas These 3 basic doshas (humours or elements) define a person‘s individual constitution, on a physical as well as psychological level.

PittaVata Kapha

Individual Constitution


Each person is a combination of all 3 doshas, but one is predominant/strongest, and that determines one‘s constitution

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Basic Constitution Basic constitution (prakruti) is obtained at the time of conception & remains unchanged for life.

Pitta Vata Kapha



Imbalance (Vikruti) refers to a condition when the doshas go out of sync, resulting in various health issues.

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Most health issues caused by imbalances within the system can be resolved through the right diet and lifestyle, without depending on medication.

Pitta Vata Kapha



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Unique part of Ayurvedic diagnosis

3 fingers - Index, middle & ring fingers – are used to read the proportion of Vata, Pitta & Kapha in an individual.

Also shows which part of the body/system is being affected by which dosha & in what way.


PULSE READING AS A TOOL

Right pulse gives information about the physiology of a person.

Left pulse provides an insight into the psychological aspect – mental, emotional & spiritual – of an individual.

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3 sub pillars that sustain health


1. Diet/Food

• Diet is the primary factor that can maintain good health and equilibrium in any individual.

• Understanding the qualities of the various types of foods, and eating only that which is suitable for one’s constitution will promote & maintain optimum health, assist in dealing with fatigue & help one feel more energetic.

" When diet & lifestyle is wrong medicine is of no use.When diet & lifestyle is right medicine is of no need. "

Ancient Ayurvedic Proverb

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2. Sleep (Nidra)

Good quality sleep is necessary to derive energy & nutrients from the food consumed. It also facilitates digestion & assimilation of food. When the body is relaxed during sleep, all the internal organs are repaired/recharged. This will go a long way in reducing tiredness & recharging one’s entire system.

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3. Brahmacharya – Regulated sex life

• Brahmacharya is celibacy through control of all the senses.

• One cannot have good health without observing celibacy. The seminal energy is the vital life force. The secret of health lies in preservation of this vital force.

• The practice of celibacy invigorates the mind and nerves. It helps to conserve physical and mental energy.

• It augments memory, will power, and brain clarity. It bestows strength, vigour, and vitality.

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Why is the right diet so important

Food we consume is transformed into 7 tissues (sapta dhatus) which sustain our body structure & help us maintain good health.

When the 7 tissues are formed properly and are of good quality, tiredness & fatigue will be greatly minimised.。

Lux


Plasma (Rasa)

Blood (Rakta)

Muscles (Mamsa)

Fat (Medha)

Bones (Asthi)

Bone Marrow (Majja)

Reproductive Tissue(Shukra)

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MALAS (Waste Matter)

The human body eliminates waste matter in 3 primary ways :

1. Urine

2. Stool/faeces

3. Sweat


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AMA1. When waste matter is not eliminated properly & regularly and remain in the body, this causes formation of toxins, called “ama” in Ayurveda.

2. Ama blocks the flow of the body's inner intelligence, and can cause calcium deposits in the joints, plaque in the arteries, cysts and tumors.

3. A coated tongue, bad breath, dullness of the senses, depression, and unclear thinking can indicate the presence of ama.

4. Ayurveda considers ama to be the major cause of illness, especially in causing one to feel tired & lethargic.


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AMA

5. Usually, ama is created internally due to low digestive fire, poor food combinations, inadequate elimination of wastes, or disturbed doshas.

6. A subtle ama is produced if our mental processes are impaired or if we harbour unresolved emotions.

7. Determination of the level of ama accumulation and its reversal are important first steps in an Ayurvedic healing system.


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OJAS

1. Ojas literally means vitality or body strength.

2. When you are producing ojas, it means all your organs have integrated vitality and you are receiving the nourishment your mind and body need.

3. Illness/fatigue arises from the low production or depletion of ojas.


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OJAS

4. Ojas is responsible for the immunity in the body and the strength of our healing response.

5. Excessive exercise, excessive fasting, loss of blood, anxiety, fear, grief, injuries & excessive sexual activity reduces ojas in both sexes.

6. Diminished ojas reduces the body’s immunity. It also makes you fearful, emaciated, causes disorders of the sense organs, and impairs mental abilities.

7. Strengthening ojas is vital in tackling fatigue & tiredness.


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Ayurveda states that wrong diet & unhealthy lifestyle is the main cause of most health issues.


CAUSE & MANAGEMENT OF FATIGUE

Maintenance of health is dependent on the food we eat, the climate, the environment, as well as our thought patterns and emotions.

Diet and lifestyle are the most important things in maintaining a healthy life in body, mind and spirit.

In order to remain in a balanced state of health, one must know one’s own unique constitution, what Doshas are out of balance, and the most suitable lifestyle/daily routine to follow.

This knowledge will assist the individual to restore and maintain their own balance.

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From the perspective of Ayurveda, imbalance of one or all 3 doshas can cause fatigue.


CAUSE & MANAGEMENT OF FATIGUE

Imbalance of Vata mostly causes fatigue at mental & psychological level due to its negative effect on the nervous system.

Imbalance of Pitta & Kapha mostly causes fatigue at the physical level.

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Physical symptoms : Body ache, muscle pain, aching or sore muscles

Hand-to-eye coordination may become impaired

Headache

Loss of appetite

Poor/diminished immune system function

Slow responses to stimuli

Vision problems, such as blurriness


SYMPTOMS OF FATIGUE

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Mental symptoms: Apathy, lack of motivation/interest

Difficulty in concentrating

Dizziness

Chronic (long-term) tiredness

Impaired judgment

Irritability

Short-term memory impairment

Sleepiness, drowsiness


SYMPTOMS OF FATIGUE

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Extreme fatigue that cannot be explained by any underlying medical condition

Symptoms: Fatigue, loss of memory/concentration

Sore throat

Muscle pain

Moving type of pain, with or without redness

Headache, not feeling fresh/rested after sleep

Extreme exhaustion lasting longer than 24 hours after physical or mental exercise


CHRONIC FATIGUE SYNDROME

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High blood glucose makes the blood more viscous and heavy slowing down blood circulation resulting in deficient oxygen supply

Low sugars levels low energy fatigue

Uncontrolled diabetes weaker blood vessels poor blood supply fatigue

Malfunctioning of glands, eg. adrenal gland.


FATIGUE CAUSED BY A HEALTH ISSUE

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AYURVEDIC SOLUTIONS

Lifestyle changes to fight fatigue :

Eat, sleep and wake up at the same time everyday.

Eat and drink only when hungry and thirsty - this helps to avoid creation of Ama.

Ama is a product of altered digestion and metabolism & it impairs body systems, resulting in tiredness.

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AYURVEDIC SOLUTIONS


Set your bedroom's temperature at a comfortable level – neither too cold nor too hot.

Maintain a gap of at least 1 hour between dinner and bed time.

As bedtime approaches, slow down physically and mentally - consider some light reading, soothing music, meditation, prayer, etc.

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AYURVEDIC SOLUTIONS


Eating and drinking habits.

Avoid excessively spicy foods, fried foods, junk foods, aerated/fizzy drinks, alcohol, smoking, etc.

Avoid caffeine .

Avoid high-fructose corn syrup, artificial sweeteners, sugary foods, candy, sweets, etc.

Avoid processed foods with preservatives.

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ROLE OF SPICES :

Simple Home Remedies : Major cause for tiredness as per Ayurveda is Ama – a product of impaired digestion and metabolism.

Lack of good/strong digestion lack of nutrition supply to all systems tiredness.

Use spices like ginger, black pepper, long pepper, cinnamon, cardamom.

Spices improve digestion, metabolism maximum utilization of nutrients at cellular level.

If the spices are too hot, fry them in ghee/coconut oil to pacify the heaty effect which can prevent aggravation of Pitta.

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ROLE OF SPICES :

Simple Home Remedies :

Soak 2 almonds & 2 black pepper corns in hot water overnight.

Next morning, peel of the skin of the almonds & chew them well, together with the black pepper corns, before breakfast.

Almonds are a natural brain tonic (and also good for eyesight), while black pepper helps to digest the almonds & also enhance oxygen supply /circulation to the brain.

This can promote calm & rational thinking, and help prevent one from becoming overly fatigued.

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ROLE OF SPICES :

Simple Home Remedies :

Include light sweets, lots of fruits and vegetables.

Use honey, jaggery or stevia as an alternative to white sugar.

Raisins, dates, pomegranate, sugarcane juice.

Use coconut, olives, avocado, cauliflower, broccoli, brussels sprouts, walnuts, almond & seeds like pumpkin, chia and flax.

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ROLE OF SPICES :

Soak 1 walnut with 1 pod cardamom seeds & ½ inch cinnamon stick in normal water, overnight.

Eat all together the next morning before breakfast.

Walnuts (which are shaped like the human brain) are an excellent memory booster & help induce good sleep, which is vital for relaxing the nervous system & helping one to handle stressful situations in a calm and objective manner.

Cinnamon helps maintain body temperature & promotes deep and uninterrupted sleep, which nourishes the mind, body & nervous system.

Cardamom assists in eliminating toxins from the body, which will make us feel healthier, allowing the mind & emotions to become more balanced & positive.

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YOGIC SOLUTIONS

Vajrasana (Thunderbolt Pose)Badhakonasana (Butterfly Pose)Bhujangasana (Cobra Pose) Shalabhasana (Locust Pose)Shavasana (Corpse Pose)

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AYURVEDIC SELF MASSAGE TECHNIQUESHerbal Oils:

Ashwagandha (Winter Cherry/Withania Somnifera) oil

Pure cold pressed sesame seed oil

Pure almond oil

Pure mustard seed oil

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HERBS USEFUL IN TREATING FATIGUE Ashwagandha – Indian ginseng – Withania somnifera.

Bala - Country mallow (root) - Sida cordifolia.

Shilajit – Mineral pitch, Asphaltum punjabinum .

Amalaki (Indian gooseberry fruit - Emblica officinalis Gaertn).

Guduchi - Giloy - Tinospora cordifolia .

Trikatu – Ginger, black pepper, long pepper

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Ayurvedic healing is an integral part of the overall process to bring a person back into balance on all levels.

Every individual has over 7 million energy channels running through the body.

Additionally, every individual has 7 main energy centres, called chakras, within one’s system.

For achieving & maintaining optimum health, energy has to flow smoothly & consistently within/through these channels & chakras, especially the 3rd chakra (navel centre).

Ayurvedic Healing helps to remove blockages from the channels and ensures the smooth flow of energy.


AYURVEDIC HEALING

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The ancient Ayurvedic text Sushrita Samhita states, "He whose doshas are in balance, whose appetite is good, whose malas are in right proportion, whose body, mind, and senses remain full of bliss, is called a healthy person.”

By following these simple, time-tested Ayurvedic principles in our daily life, we can enhance our health, increase our happiness, and uplift our spirits.


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THANK YOU.


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CONTACT DETAILS :

Mr. Vinod SharmaAyurYoga International Ltd.

Tel : (852) 27711405 / 91206419Email : [email protected] : www.ayuryoga-intl.com


Health & Medicine

Understanding & Solving Fatigue: An Ayurvedic Perspective