photo: roberto nickson

Ayurvedic medicine has a rich history, which was originally passed on through the oral tradition, then later recorded in Sanskrit in the four sacred texts called the Vedas. This ancient practice of Ayurveda is all about connecting to ourselves and staying in harmony and balance with the natural world. Ayurvedic rituals aren’t just about preventing diseases rather than simply curing them; they’re also about how to live in a state of vigor and energy. In India, more than 90 percent of the population uses some form of Ayurvedic medicine. While it’s becoming much more popular here in the West, it’s still considered an alternative medical treatment.

The theory behind this medicine is that all areas of life impact one’s health. Here in the Western world, we believe in using targeted tactics—generally, prescription medications—to cure specific ailments. Ayurveda views the body as a whole. Like traditional Chinese medicine, Ayurveda is about the mind, body, and spirit connection.

The aim of Ayurvedic daily rituals is to return the body to its original healthy state; true luminous beauty must be supported by health. At the heart of Ayurveda are ojas, our life force, the very essence of our health and well-being. They are our honey, the sap in the tree that is our body. Ojas give us the ability to thrive. When our ojas are strong, our bodies are firm and flexible, our skin is clear and glowing, and our hair is shiny and healthy. Ojas also allow us to overflow with love and compassion.

However, the modern world takes its toll on ojas. Constant stress, processed food, technology, overextension, and too much information deplete ojas and dry them out. When we restore them—with meditation, healthy food, and being in tune with the universe—we become radiant.

Ridding your body of waste and toxins helps ojas to flourish, as detoxing allows the system to be nourished. The aim of daily Ayurvedic practices is to improve your health. When your body is clear of toxins, it is able to receive the healthy benefits of nutritious food, face masks, and body oils. Rather than promote a harsh, all-at-once approach to detoxing, Ayurveda employs several small daily or weekly practices to help ensure that your body is always detoxing and efficiently processing waste.

Ayurvedic Self-Care Practices

Slowly incorporate these practices into your day. You can begin with something as small as integrating fresh produce into your diet, massaging your feet before bed, or dry brushing your skin in the morning. These Ayurvedic additions to your daily routine will help you to continuously keep your body in a rhythm and in balance. Once you know your body, you can adjust certain practices.

1. Tongue Scraping

Scraping your tongue every morning can give you clues as to how efficiently your digestive system is functioning. If your tongue is very coated, it usually means there is a lot of ama, or toxicity, in your system. With this Ayurvedic morning routine, you can gauge how well your system is flushing out toxins.

To scrape the tongue:

+ Use a stainless-steel tongue scraper (which you can find online or in most health food stores) or a spoon. Gently scrape from the back or base of the tongue forward until you have scraped the whole surface, which is typically accomplished with anywhere between seven and fourteen strokes. This clears away any bacteria. Scraping stimulates the gastric and digestive enzymes to wake up and start working.

+ Rinse out your mouth, and proceed with oil pulling as your next Ayurvedic morning ritual.

2. Oil Pulling

During the night, as you sleep, your body builds up toxins while it is in the resting, cleansing state. Oil pulling allows these toxins to be released. As an Ayurvedic ritual, oil pulling should be done first thing in the morning, before you have anything to drink or eat. Coconut, sunflower, and sesame oil all work well, but coconut oil has the added benefit of whitening your teeth.

To practice oil pulling:

+ Take a spoonful of oil and swish it in your mouth for fifteen to twenty minutes (this is the recommended period of time, but sometimes I do it for just a few minutes to feel the freshening and teeth-whitening effects of the coconut oil).

+ It is important to keep the oil in your mouth and not to swallow it. It also is wise to spit it out in either the toilet or the trash can, as it can clog the sink.

+ After you finish oil pulling, brush your teeth or rinse out your mouth very well.

3. Dry Brushing

The skin is our largest organ and is responsible for 25% of the body’s ability to detox, yet we tend to focus our beauty and self-care routines on the face and hands when the whole body deserves reverence and respect. In addition to being an Ayurvedic ritual practice, skin brushing for the whole body has been used for ages in Scandinavia, Russia, Japan, and Greece and by the Cherokee tribe (using dried corncobs), to name just a few examples. Skin brushing helps rid the body of dead skin and also stimulates the lymphatic and circulatory systems, which assist the kidneys and liver in releasing excess hormones that have built up in the organs.

Over time, dry brushing can prevent cellulite and help regenerate collagen, and in the short term, it invigorates and energizes you. As you are shedding dead skin, you are also asking to release what no longer serves you. Dry brushing is an Ayurvedic ritual that should be done before bathing or showering; your skin should be dry.

To practice dry brushing:

+ Using a body brush with natural bristles (I like ones that have copper in them to help balance electromagnetic fields), start at the feet and move up toward the torso.

+ Using long strokes in the direction of your heart, brush each part of the body six times.

+ Brush so it feels slightly painful but good—like when you get a really deep stretch.

+ To increase the detoxifying effects, follow with a cold shower.

4. Self-Massage

In the West, we consider a massage to be a special treat, but for many in India, massages are a regular part of life and Ayurvedic self-care. Babies and toddlers are massaged daily, and when they are a little bit older, they are taught to massage their family members. Women get daily massages for forty days after giving birth. Once you become accustomed to the health and beauty benefits of massages, you won’t be able to do without them. Fortunately for our wallets, Ayurveda considers self-massage, or abhyanga, to be just as beneficial as a massage given by another.

Set aside some time once a week, or daily if you can, to practice abhyanga, and you will soon see the benefits of this common Ayurvedic ritual, including toned, glowing skin; improved circulation; the relief of stiffness in the joints; and the flushing out of toxins in the body. It’s also a wonderful way to get to know your own body better. Use sesame, sunflower, or almond oil for massage; it feels extra luxurious if you warm it beforehand in a pan of hot water.

To practice self-massage:

+ Apply warm oil generously to your body, beginning with your limbs. Use long strokes on your arms and legs and circular motions on your joints. Massage clockwise to release tension, and include areas like your neck and under your arms to target lymph nodes.

+ Massage your abdomen and chest in broad clockwise, circular motions. Follow the path of the intestine on your stomach, moving up on the right side, then down on the left.

+ Apply oil to your crown chakra, working outward in circular motions.

+ Dip your fingertips in the oil and massage your ears.

+ Massage your feet (but make sure to wipe off the oil before you walk).

+ Throughout the massage, send loving intentions to your organs and show gratitude to your body for everything it does for you.

+ Allow yourself enough time so that the oil soaks into your skin before you dress.

If you don’t have time for a full massage, you can always take a small scoop of shea butter and give yourself a foot massage before bed. This serves as a form of acupressure, and the shea butter helps moisturize dry skin. At the same time, you’re honoring your feet—which are your foundation—and how much they do for you throughout the day.

5. Bathing

In ancient times, bathing was regarded as a gift of health from the gods themselves. Making baths one of your regular Ayurvedic rituals can be a therapeutic activity. Almost every evening, after I have taken care of my work, my daughter, and my animals, I will indulge in a bath. Taking a bath is the perfect way to have nourishing alone time and create a bit of sanctuary for yourself. Baths are cleansing and can enhance physical and mental energy, remove negativity, and relax your body and mind. They’re also a wonderful way to soak up the deeply therapeutic medicine of essential oils and other good-for-the-skin ingredients.

 

Relaxing Mineral Bath

One of my favorite relaxing baths for all doshas is a magnesium bath. Most of us are lacking magnesium due to depleted foods that are the result of overtaxed soil beds. Magnesium is essential for healthy skin and hair, aids in sleep, and can promote a profound sense of calm and well-being.

To make the bath:

+ 1 cup magnesium flakes

+ 10 drops of a relaxing essential oil (I like chamomile or lavender)

+ Fill the tub with water that is the ideal temperature for you. Add the magnesium and essential oil before you step in. Soak for 20 minutes or more.

Excerpted with permission from Whole Beauty by Shiva Rose (Artisan Books). Copyright © 2018.

About The Authors

Shiva Rose is the author of Whole Beauty: Daily Rituals and Natural Recipes for Lifelong Beauty and Wellness. Through growing her own organic herbs and flowers; mixing creams, lotions, and tonics; and following Ayurvedic practices and creating mindful rituals, Shiva not only healed her life from a life-threatening autoimmune condition but has also become a leader and entrepreneur in the world of all-natural beauty and lifestyle. Shiva created the holistic lifestyle website the Local Rose and developed her own non-toxic, all-natural skin-care line that nourishes the body, skin to soul, leaving the skin with a luminous glow. Learn more at shivarose.com

in many ways the ancient rishis and yogi’s that formulated ayurveda knew more about sex , sexual health, pleasure and consciousness than any modern day expert. photo: kristopher roller

Healthy Sex with Ayurveda The Ayurvedic tradition celebrates human sexuality not only because it enhances physical and sensual pleasure but also because it enhances emotional intimacy and mutual respect and can even, in the act of physical union, bring individuals to the experience of their own divinity. One Sanskrit word for sexual intercourse is sambhoga, which brings together samyaka (a word that means maintaining a balance) and bhoga (pleasure or sensual enjoyment). Thus, in Ayurveda, sex and sexual intercourse means that activity by which one maintains equilibrium and also acquires sexual gratification. From time immemorial, human sexuality has been celebrated in India and Ayurveda incorporates sex. The sages who gave us the holy Vedas were usually married and sexually active family men and women with spouses and children. The Hindu gods are likewise depicted to be enjoying conjugal bliss.

Sex and the Divine

Though India also has a strong monastic tradition, there is no requirement that, in order to know the Divine, a person must suppress natural, biologically rooted instincts. In ancient India, the souls who took a vow of sexual abstinence for spiritual purposes were few in number; they were the exception and not the rule. To be celibate was a voluntary choice and was never undertaken by the mainstream. The goal of the Vedas was certainly not to convert a human being into a sexless being in the name of spirituality. Rather, this tradition can help us appreciate the power of our inherent sexuality and—something much needed in today’s world—to temper this sexuality with wisdom and moderation. One word that is often identified with celibacy in India is the Sanskrit term brahmacharya. Translated literally this means “quest for the Ultimate Reality, Brahman.” Within Vedic culture, brahmacharya represents chastity during a time of spiritual studentship. In this sense, it is celibacy but for a limited time and for a specific purpose. In an Ayurvedic sexual context, brahmacharya also connotes the voluntary regulation of sexual energy and desires. In this context, brahmacharya means fidelity in marriage or sexual partnership; it means the monogamous, balanced, and healthy expression of sexuality between committed partners and lovers.

Healthy Management of Sexual Energy

In Ayurveda, brahmacharya is often adopted as a way of life and refers to our acceptance of ourselves as more than just beasts under the control of a frenzied sex drive. Instead, we are asked to celebrate our sexuality and at the same time accept the responsibility to understand and regulate our sexual drive. We accept that our sexuality itself is God-given. Thus, the word brahmacharya beautifully brings together the opposites of sexual indulgence and sexual restraint. The Ashtanga Hridayam puts it this way: “From a disciplined indulgence in sex through brahmacharya, one gains memory, intelligence, health, nourishment, sharpness of sense organs, reputation, strength, and long life.” The Vedic sages were farsighted, indeed, when they conceived of a society that holds its collective sexual energy with transparency, accountability, respect, sensitivity, and care. Human pleasures, such as singing, dancing, playing, enjoying material wealth, and sexual gratification, are seen by the sages as pursuits that play an important role in the overall health and wellbeing of an individual and a society. In fact, when speaking of sex, the Ayurvedic sages go so far as saying that if the sexual instinct is forcefully suppressed, it leads to mental perversions and countless physical diseases. Sexuality (kama) is, thus, recognized as a valid and legitimate human goal by Ayurveda. To aid the realization of this goal, several texts called Kama Shastra were compiled that serve as manuals for engaging in fulfilling sex. The Kama Sutra written by Sage Vatsyayana is one such example. In the context of Ayurveda, sexual desires—along with all of our other personal wants and desires—are seen in relation to the whole of dharma. This context and sexual education within a larger framework of values and ethics gives our sexual desires a healthy outlet and prevents sexual perversions, addictions, and compulsions. Our preferences are not needs; our wants are not gut-wrenching cravings. Established in the spiritual self, auspicious in its intent, universal in its character, abundant in its means, the embodied spirit is encouraged to play out its earthbound desires with its fellow beings and express itself through the joy of sex. Remember, cosmic ecstasy is a natural aspect of our divine nature. 

Keeping Things Balanced and Healthy

To the one awakened to exercising choice, sex is like a magic tool, an inborn cosmic expectation of pleasure, a passion so pure, a permission to play with life and fondle and enjoy this world in which we have chosen to journey. It is, however, quite significant how we choose to indulge our sexuality. According to ayurvedic sexual teachings, when kama, or desire, becomes a dominant force, hiding our own higher purpose from us, then the potential to suffer emotionally increases. Lurid craving, restlessness, emptiness, and bondage to obsessions can descend on us as if from nowhere. A simple sexual desire and its pursuit can take us literally to heaven or hell in a single moment, and all within the hallowed cave of the mind. In the end, it is we who have to decide if kama or sex rules us, or if we rule kama. The Ayurvedic sage Vagabhata described sex as a pleasure of two kinds: instant and delayed. Instant gratification is the happiness that is changeable and is related to the material world. Here is the kind of sexual gratification associated with one-night stands and pleasure with no commitment. Such sex may feel deliciously indulgent, but it is riddled with risks. Delayed pleasure, on the other hand, implies accumulated happiness through self-control, self-respect, and the exercise of restraint and discernment. What one “discerns” is the difference between immediate sense gratification and the actions that lead to ultimate freedom, or moksha. This is the mindful path, the path of balance and moderation. The art and science of divine lovemaking is an important facet of health in the Ayurvedic tradition, and a full treatment of this subject is not within the scope of this. What I would like to do, instead, is to communicate some fundamental Ayurvedic sex principles that you can incorporate in your daily life.

Choosing a Partner: What to Watch Out For

In this modern age, sexuality is treated casually by many, and this casual approach to such a powerful act as sex is not what the sages of Ayurveda ever had in mind. According to ayurveda, sex should be consummated with a partner you like and of whom you approve of mentally—someone who engages in respectful speech, who lives by ethical values, and who honors healthy boundaries. This ensures a healthy state of mind and emotions for both partners. Respect and affection are an important part of sexual consummation, and the ancient sages definitely recognized this. An ancient Ayurvedic text promises that after an “ethical” sex engagement, a person will enjoy “happiness, longevity, renewed youthfulness, improved luster, improved physique, and improved mental and physical strength.” Without question, sex is to be performed with a person you know and love, beloved partners, spouses, and consenting adults with underlying honorable terms of engagement for sex. Ayurvedic texts also stress the importance of not engaging sexually with a child, with someone who is married to another, with someone in your family of birth, with your guru or your guru’s spouse, or with someone who has excessive libido or is sexually demanding. And once the partner has been responsibly selected, Ayurveda recommends enhancing sexual anticipation with the use of fragrances (special desire-arousing perfumes), flowers, special beds, and cosmetics. The various Ayurvedic sex guidelines I outline below will be considered a boon to anyone who is in a long-term, committed sexual relationship. These are rules that will allow you to maintain a sexual relationship without depleting yourselves. For those who have just embarked on a sexual relationship, it’s probably difficult to imagine following rules of any kind in this moment. For you, I suggest that you eat the right foods to support your sexuality and take good care of yourself. You can come back to this full discussion at a later time. The commonsense controls I go into are a strong protection against the loss of something precious: shukra.

The Presence of Shukra: Sexual Essence and Vitality

One of the most important concepts regarding Ayurvedic sex involves shukra, a Sanskrit term that denotes not only the human sperm, ovum, and hormones regulating sexuality, but something more—a matter-based and intelligent potency that is located in every cell. It is because of the presence of the shukra that each and every cell can regenerate itself again and again. It is important to note that shukra is not merely energy, like the Chinese concept of chi or the yogic concept of prana shakti. Shukra is formed from food that has undergone several levels of metabolic transformation. It is an extraordinary tissue. Inwardly it explodes as creativity in all that we think and do, and outwardly it can create an entire human being! While shukra’s presence in our reproductive organs becomes the cause of procreation, shukra’s presence in the rest of the body is the basis for sexual attraction, beauty, and magnetism. Within Ayurvedic sexual teaching, shukra is the generative tissue, and it has the power to create a human being and to endow that being with the capacity for pleasure, happiness, strength, and courage. Shukra’s presence in our minds ties imagination, memory, creativity, and inspiration together into a bouquet of inexplicable enthusiasm and joy. Shukra is present in our cells from birth; and from puberty onward, it becomes a potent force in the body, manifesting through the development of secondary sexual characteristics. The power of shukra peaks in our youth; and then, from middle age onward, its potency begins to decrease with the natural result of a decline in libido, fertility, and alas, youthful beauty, with progressing age.

How to Avoid Losing Shukra and Wasting Sexual Energy

Ayurveda sex principles address this issue head-on by slowing down loss of shukra by following a regimen that directly protects shukra. Through activities like intercourse and masturbation, shukra is lost. Through activities like eating special foods and restoring the body between sexually active periods, shukra can be built up. By following certain rules regarding when to engage in sexual activity—the season, the time of day, the time in our own lives—we can protect ourselves from the unnecessary loss of shukra. This is, in essence, the sexual wisdom of Ayurveda. Increasing age is a natural cause for shukra loss. But time is not in our control, so we need not fret. Fortunately, nature does her job gently and gives us ample time to play and procreate if we wish. Shukra is also replenished naturally from time to time—by nature in certain seasons and by ourselves by eating certain foods. The most telling way to deplete shukra however is solely our own responsibility—and this is our choice to indulge in stress and in negativities like shame and self-pity. Shukra, the sages declare, is the source of inexplicable joy and creativity, of skills and artistic talents, of cheer and poise in the face of life’s challenges. If, however, our minds are especially negative or caught up in rajas and tamas—modes of extreme passivity or extreme aggression—then the mind can have an unfortunate effect on shukra, destroying it, as if through emotional self-poisoning. It sounds harsh, but it’s true. Ayurveda taught the world’s first holistic lesson on sexuality by identifying shukra’s presence, not in the human genitals or organs of reproduction alone, but in each and every cell, as an inherent bridge to the mind. One significant way of seeing our sexuality, according to Ayurveda, is in its cycles.

The Ideal Times For Sex: Diurnal Sex Cycle

The ideal time of day for sex in Ayurveda is between two hours after dinner and before you fall asleep at 10:00 p.m. From the aspect of the doshas, sex at night is optimal as opposed to early morning sex, which is a second choice.

Human Sexuality Cycle by Age

Ayurveda recommends sexual activity from age eighteen to seventy. This means no sex before the age of eighteen. After the age of seventy, a person should engage in sex infrequently or—and this is ideal—not at all. These age restrictions prevent the loss of vital energy that is contained in sexual fluids. The ideal ages to initiate sexual activity, with the highest frequency, are between eighteen to twenty-five; moderate sexual activity should be between twenty-five to forty; and the time to begin tapering off the frequency of sex is between forty to fifty-five, with the time to consider mindfully abstaining from sex (as a self-care practice) at age seventy and onward. Of course, sexual intimacy is made possible by the presence of a partner and the right social situations, but these guidelines can serve as a reminder that sexual frequency cannot and must not remain the same throughout our lifetimes according to Ayurveda’s sexual wisdom. It is best to be realistic and to preserve the body’s vital shukra, whose production peaks in youth and early adulthood and begins to taper off with increasing age.

Women’s Sex Cycle

Ayurveda recommends not engaging in sex during an active menstrual cycle because this can cause dosha problems. This is a complex issue, which I will only summarize by saying that vata dosha can become aggravated in a woman if she regularly engages in sex during her menses. Low back pain, tendency toward miscarriage, and a host of other problems can result. Sex during pregnancy, how much, and when to stop, are questions that are also important, and Ayurvedic texts on sex have addressed such questions in detail.

Digestion-Related Sex Cycle

Digestion is also a significant physiological cycle, and sexual activity is neither a substitute for eating nor a suitable activity to immediately follow eating. The body needs energy for each. Below are appropriate times for sex in relation to when food was last eaten. Following the rules summarized will prevent uncomfortable symptoms such as regurgitation of food, cramps, and fatigue. The key is to allow the digestion to be far enough along in the process so that the body has freed up energy for sex. When hungry and thirsty, abstain from sex. Eat and drink instead. Adverse symptoms if not followed include: dizziness, headache, bloating, tiredness, possible exhaustion during or after sex. Immediately after a meal, abstain from sex. Adverse symptoms if not followed include: indigestion, heaviness in heart region, pain in chest, possible breathlessness during or after sex. Two hours after a meal, engage in sex if you wish. No adverse symptoms related to digestion.

Guidelines for Mindful Sexual Engagement

We can see that Ayurveda does not ban or curb our sexuality as much as connect it to natural cycles. For centuries, Ayurveda has been concerned with how to prolong sexual pleasure and enhance human fertility. Ayurvedic sages found interesting connections between sexual health and the immunological capacity. Sexuality was also found to be important for mental wellbeing and to be connected to creativity. For all of these reasons, along with the all-important reproductive function, sexual health is paramount in Ayurveda. Fortunately, a few simple lifestyle rules pertaining to our sexual nature and foods that replenish sexual tissues can help to ensure our Ayurvedic sexual health with.  These rules, which I share below, are a fraction of Ayurveda’s vast body of sex-related wisdom. Ayurveda cautions that, in ignorance, we can fritter away our shukra and lose our God-given natural sexuality, something that could have been prevented. Perhaps shukra is a prize that only the wise can claim through lives lived in harmony with the material and spiritual laws of nature. So for starters, Ayurveda recommends initiating the sex act only when we are truly engaged—mind, body, and soul—and a genuine interest in sex is present. This is a precondition for sexual engagement. There is no room for obliging another, for faking it, and pleasing another if our own self is not pleased. Immediately after copulation—I’d say within thirty minutes of an orgasm—Ayurveda recommends drinking warm cow’s milk with added cane sugar. This is like a miracle food for shukra. This Ayurveda sex tip may appear like the stuff of sexual fantasy, but the sages predicted that when the body experiences depletion of precious shukra tissue, it immediately attempts to restore it if it has the right ingredients handy. Hence the warm, sweetened milk bypasses regular channels of digestion with much more speed and converts into shukra within minutes!

Post-Sexual Rejuvenation Practices

Many an aging couple who has sought help for post-intercourse exhaustion at our school’s clinics now approach lovemaking with a flask of warm milk at their bedside—and they cannot thank Ayurveda enough. And since milk is a natural sleep aid, it also helps the couple fall asleep like babies, when it is time to sleep, augmenting lost kapha further through restful sleep. After sex, whenever possible, take a warm shower or bath, put on fresh nightclothes, apply fresh essential oils or natural scents, and prepare yourself for bed. If it is warm, then a light breeze through an open window or a fan is great. Moonlight exposure on summer nights is especially beneficial, so sleep with curtains open or sleep near an open terrace or balcony. The sages, I find, are quite poetic about the healing effect of moonlight, known as jyotsna. One says, “It confers coolness, pacifies pitta, as the moon rays enter the body through exposed skin, and relieves our being of sexual exhaustion, thirst, and any pending morbid thoughts.” For the next few days after engaging in sex, Ayurveda recommends that you eat nutrient-dense, rich foods that replenish shukra: goat’s meat; chicken soup; meat and seafood lightly sautéed in ghee; black gram (urad dal) with rice and ghee; recipes including some form of winter melon, pumpkin, okra, sweet potato, asparagus, and avocado; pure sugarcane-sweetened syrups and desserts (rice pudding with cane sugar, wheat pancakes with cane syrup or sugarcane-based molasses); cow’s milk and cream-based recipes; coconut water and coconut cream; unsalted butter; dried fruits, especially figs, raisins, and dates; and of course, seasonal sweet fruits, especially sweet mangos, bananas, peaches, plums, and pears. A spice that purifies the genitourinary tract in males and the uterus in females is cumin. Use cumin along with turmeric (always a help in daily micro-quantities!) and rock salt (a salt that sweetly enhances libido for next time).

Foods and Factors That Deplete Shukra

A strong, vital body that is well fed and well rested is the foundation of healthy shukra, according to Ayurvedic sexual science. Make sure every meal counts and provides fuel to build kapha. Various eating and lifestyle choices are particularly detrimental to shukra. Here is a simple list of things to avoid—nutritional and otherwise—to prevent shukra depletion:

+ Avoid excessive eating of pungent, astringent, bitter, salty, and sour foods.

+ Avoid excessive intake of dry foods. (Fats and oils are required for the manufacture of shukra.)

+ While balanced exercise improves shukra production, excessive physical activity reduces the quantity of kapha, which is required to manufacture shukra. So, do not remain sedentary but watch out for excess.

+ Injuries, especially to the genital organs, do not help shukra—be careful during sports.

+ Do not consume empty calories, such as diet soda.

+ Do not fast excessively.

+ Do not indulge excessively in alcohol (though wine in regulated doses can act as an aphrodisiac).

+ Avoid or minimize habitual ingestion of detrimental substances such as coffee, tea, and soda.

+ Simply abstain from tobacco, marijuana, and other recreational drugs. These substances are anti-kapha, anti-health, and quickly destroy shukra.

+ Don’t stay up late regularly. Try your best to go to bed by 10:00 p.m.—a good night’s sleep restores shukra.

Eating to Enhance Shukra

Shukra can be consciously cultivated and enhanced through foods that increase kapha, but we must also take into account our digestive capacity. Optimum digestion is our best ally here because shukra is the final and seventh tissue formed in the body from the food we eat. (The other tissues are, Ayurveda says, plasma, blood, muscle, fat, bone, and nerve tissues.) Shukra is the ultimate, refined finale of a healthy digestion. If you want to build a healthy stock of shukra, take stock of your daily diet and assess if you are eating adequate kapha-promoting foods. Shukra requires foods that are more nurturing, heavy, moist, sweet, cooling, and fatty in nature. Next, consider your digestion and your elimination with regard to Ayurveda and sex. It is important not only to eat and digest shukra-building foods but also to properly eliminate the physical waste afterward. Now you are set. When shukra-enhancing food is digested well, with maximum efficiency and minimum toxic by-products, then the shukra produced will be high in quality and quantity. You will experience not only higher libido but also a greater sense of well-being. Of course, if the food is laced with toxins, fillers, chemical additives, and pesticides; if the food is overly processed; or if the food has been genetically altered, then your shukra will also be affected. There is no circumventing this issue. I feel, in fact, that these problems with food shed light on why sexual disorders, immunological disorders, and birth defects are on the rise. Our polluted food has damaged our seed. So, for the sake of your own body and the sake of your offspring, I advise you to take any measure needed—even those requiring extraordinary effort—to obtain your food from fresh, organic, non-genetically modified sources. This is a part of showing due reverence for yourself and for Mother Earth and taking a serious approach to Ayurveda and sex.

The Importance of Sweet and Fat for Shukra

Shukra is best enhanced by eating naturally sweet-tasting foods like milk, sweet fruits, and even cane sugar, and also by eating fatty foods such as ghee or clarified butter. With the modern trend of valuing thinness at any cost, sweet and fatty foods like these are considered an anathema to good health. So I think it’s important to mention the perspective on sugarcane and ghee when it comes to Ayurvedic sex. Sugarcane (ikshu) has been researched by the Ayurvedic tradition extensively in its numerous forms: fresh cane juice, treacle, molasses, jaggery, sugar crystals, and powdered sugar. All of these forms are shukra-enhancing. Obviously, there are health issues involved in eating too much sugar. If, however, entire generations of humanity were to reject sugar and ingest instead only artificial sweeteners or honey (which is anti-kapha), then our collective sexual and fertility principle (shukra) would be seriously compromised. Ghee, according to Ayurvedic sexual science, is also considered a major promoter of shukra and of the body’s natural immune principle (ojas). Ghee is cooling in its potency and sweet in its taste. Though there are many forms of ghee available in India, in the West what is found is predominantly cow’s milk ghee, which is the strongest of all in promoting both shukra and oja. Ayurveda does not leap to either “fat is bad” or “fat is great.” Ayurveda prescribes the responsible use of fats, considering with awareness and caution our own dosha requirements and digestive limitations. From a common-sense perspective, it’s better to eat rich, fatty foods earlier in the day rather than in the evening. The season as well comes into play. You can eat more ghee in winter, less in summer and fall, and the least (or even none at all) in the spring. If you suffer from the symptoms of indigestion or toxins, you should abstain from eating ghee or any other fat until you have undergone a physical detoxification. Given all of these considerations with regard to Ayurveda and sex, people who are healthy should eat the amount of ghee that helps them remain healthy; and those desiring shukra, after thinking seriously about their digestion, should eat foods cooked in ghee to the extent that they can—in other words, as many as possible. Besides ghee and sugar, there are other dietary considerations to enhancing shukra.

Shukra-Enhancing Foods

Ayurveda sexual wisdom wants to ensure that depletion of sexual tissue through orgasm (in both males and females) is countered by the shukra-enhancing foods listed here.  Dairy: Milk, cane sugar-sweetened yogurt, sweet cream, sweetened lassi (yogurt drink with cane sugar), ghee, sweet butter, fresh-made cheeses such as cottage cheese (paneer), and mozzarella Sweeteners: Sugarcane and all its derivatives Fruits: Sweet mangos, peaches, plums, pears, fresh or dried figs, ripe bananas, Indian gooseberry preserves or jam (amalaki), pomegranates, sweet and ripe jackfruit, and musk melons Vegetables: Garlic and onions cooked in ghee (never raw), eggplant (fried in ghee), beetroot, sweet potato, pumpkin, okra, yams, snake gourd, winter squash, climbing spinach or Malabar spinach, water chestnuts, asparagus, drumsticks (all vegetables are to be cooked in ghee) Spices: Cloves, carom seed or ajwain, cumin seeds (all of these spices purify the shukra-carrying channels), turmeric (removes toxins from shukra), saffron (aphrodisiac) Meats: Goat and chicken with mildly spiced curry, soups, and ghee-based stir-fry; also meat of sparrow, duck, partridge, deer, rabbit, pig, quail, and grass carp; crab (aphrodisiac) Eggs: Chicken, duck, goose, quail, turkey, pheasant, ostrich Dried fruits and nuts: Almonds, walnuts, pine nuts, raisins, dates, figs, sesame seeds, and apricots Cereals: Rice, wheat Beans: Black gram (urad dal) This piece on enlightened sex with ayurveda is excerpted with permission from Ayurveda Lifestyle Wisdom: A Complete Prescription to Optimize Your Health, Prevent Disease, and Live with Vitality and Joy by Acharya Shunya. Sounds True, February 2017. Reprinted with permission.

About The Authors Acharya Shunya is an internationally recognized spiritual teacher, ordained lineage holder, and authoritative scholar of the Vedic Sciences of Ayurveda, Yoga, and Vedanta. She is the founder and spiritual preceptor of Vedika Global Wisdom School and Spiritual Community in California and the president of California Association of Ayurvedic Medicine. She is also the bestselling author of her newest book Ayurveda Lifestyle Wisdom. Visit her website: acharyashunya.com

knowing which of the five dharma types you are helps you understand your unique journey through life.

Discover Your Dharma Type Below you will find a test to help you discover your dharma type. Choose the answers that describe you best; you can choose up to four for each multiple choice question if you are unable to decide. Not all of their qualities have to fit, though they should at least elicit a gut reaction of “yeah, that’s me”—even if you don’t necessarily like them! Check the answer key at the bottom of the test to tally your choices. The two that receive the most tallies likely indicate your dharma type. *Another way to find your dharma type is to consult your Vedic life map. This requires an accurate birth time and place, though it is often possible to use general information such as “around 10 a.m.” This technique not only zeroes in on dharma type, which remains the same, but also on the sequence of life cycles (different periods experienced as we travel through life and assume different roles and karmas).  

“Often we see ourselves differently from how the rest of the world perceives us.”

  It is useful to have friends or relatives help us with the tests and descriptions. Often we see ourselves differently from how the rest of the world perceives us. We may also be in a cycle that makes it difficult to access our essential dharma type. Life cycles can tint our basic expression like different colored lenses—some enhance our light while others sometimes diffuse it—so take your whole life into consideration when reading the following descriptions, and have a friend or relative help you in the process. Looking at yourself from childhood to now will provide a complete portrait that should help determine your type.

Dharma Type Self Test

Circle the answers that best apply to you. You may choose more than one answer for each question if applicable. Try to think of qualities that are permanent in you, how you have always been, rather than how you are at times or during recent changes in your life. Tally them up at the end to determine your dharma type. 1. Choose the word that means the most to you or describes you best.

a. Freedom b. Loyalty c. Wisdom d. Honor e. Prosperity

2. Choose the phrase that means the most to you or describes you best.

a. Independence and Bliss b. Love and Devotion c. Worldliness and Knowledge d. Discipline and Perfection e. Entertainment and Fun

3. Choose the phrase that means the most to you or describes you best.

a. I love being alone. Sometimes I hate people, sometimes I like them, but they usually don’t understand me.

b. I don’t mind being alone as long as I have something constructive and productive to do.

c. I love being alone. I like people but I need time to spend by myself for quiet contemplation and rejuvenation.

d. I don’t mind being alone, as long as I have a goal to accomplish.

e. I hate being alone. I prefer the company of people, even if I don’t know them.

4. Choose the phrase that means the most to you or describes you best.

a. I like strange, dark, or wild and remote places no one has ever thought of or been to.

b. I like the plains and wide expanses of earth. I like living close to the ground, on ground floors rather than in high-rise apartments.

c. I like high and remote places. I like upper floors, high-rise buildings, and living above others looking down.

d. I like challenging places, places that are high, but not so high as to be remote. I like fortified and strong places.

e. From the Beverly Hills to gently rolling slopes, I like places where the action is, places that are easy to get to, but also exclusive. I like living in the middle ground, not too high, not too low, where there is activity and access to the world.

5. Choose the sentence that describes you best.

a. I am the rebel or black sheep of my family. As a parent, I give freedom to my kids and let them individualize themselves from others.

b. I am deeply bonded with my family. As a parent, I nurture my kids by making sure they are well fed, healthy, and content.

c. I tend to teach my family and urge them to improve themselves. As a parent I make certain my kids learn how to think for themselves, get a good education, and understand the world.

d. I am the strong one in my family. As a parent I lead by example and earn my kids’ respect with discipline and order.

e. I actively support my family with shelter and resources. As a parent I provide for my kids and make sure they understand the value of money, self-effort, and making your way in the world.

6. In religion I most value the following:

a. Going my own way. b. Faith and devotion. c. Study and scripture. d. Penance and discipline. e. Rituals and observances.

7. In marriage I most value the following:

a. An unconventional spouse, one who understands my particular quirks and desires.

b. A dutiful spouse who is loyal and provides for me: a woman who cooks and cleans/a man who brings home the bacon.

c. A sensitive, intelligent spouse.

d. A challenging spouse with whom I can do activities.

e. A beautiful spouse.

8. I mainly watch TV for:

a. Horror, alternative political and spiritual viewpoints, science fiction (like the sci-fi, FX, indie, and alternative channels).

b. Family, drama, history, and community programs (like soap operas, reality TV, daytime shows, cartoons, entertainment gossip, and reruns).

c. Educational, thought-provoking, human-interest stories and entertainment (like National Geographic, PBS, Syfy, and documentary channels).

d. Sports, action, news, and politics; adventure stories and entertainment (ESPN, CNN, etc.).

e. Fun programs, drama, music, comedy, game shows, financial and motivational stories and entertainment (like HBO, the Comedy Channel, and Spike).

9. Under stress I tend to:

a. Bend the rules or lie to get my way; feel invisible and self-deprecate.

b. Become lazy, close down in my own space, and worry a lot.

c. Be scatterbrained, feckless, and wishy-washy.

d. Become anger prone, inattentive, and reckless.

e. Be moody, depressed, loud, and restless.

10. At my best I am:

a. A revolutionary, an inventor, a genius.

b. A devoted friend, a hard worker, a caregiver.

c. A counselor, a teacher, a diplomat.

d. A leader, a hero, a risk taker.

e. An optimist, a self-starter, a promoter, an adventurer.

Answer Key for Self Test I

Tally your answers now. The most selected letter likely reflects your dharma type.

a. Outsider b. Laborer c. Educator d. Warrior e. Merchant

BE FIT: Your Type as a Guide for Life

In this chapter we will look at how to master your dharma type and use it to reach your potential in every area of your life. Even if you are completely new to these archetypes, the BE FIT five-step plan will take you from zero to hero in no time. “Speak truth and do your dharma.” – Taittiriya Upanishad knowing your dharma type is a critical tool for helping you navigate the path of life. photo: joshua earle

“B”—Be Yourself

The first step is to get to know your dharma type. Once you’ve taken the test and narrowed it down to one or two types, read the summaries below and take them out for a spin. Get an idea of the strengths and weaknesses associated with each type.* *For more detailed information on each dharma type, refer to my book The Five Dharma Types. Or you might consult with a dharma type practitioner to help you understand your type, the life cycles, and the specific challenges at any given time.

Educators

+ Strongly idealistic, but not necessarily practical + Noted for intelligence and grasp of abstruse concepts + Generally not forceful, physically less resilient than other 
types + Good counselors, but unable to follow their own counsel + Motivated by truth rather than money, but prone to indiscretions like anger, lust, or greed due to a lack of control over their senses + Sanskrit terms: jnana, dayaa, kshanti: wisdom, compassion, forbearance

Outsiders

+ Culture, beliefs, race, physicality, and other traits make them different from their immediate environment + Travels to or lives in foreign lands and different or unusual places + Absorbs and adopts foreign ideologies and concepts + Incredibly adaptive, able to blend in and wear many hats + Resents establishment and the “normal” life of others + Keenly aware of injustices in society, be they economic, educational, or political + Values personal freedom over other things + Sanskrit terms: ananda, kaivalya, svatantriya: bliss, isolation/independence, freedom

Warriors

+ Motivated by challenge to improve self and others + Interested in protecting those who cannot protect themselves + Responds to defiance and competition + Values knowledge, wisdom, and innocence in others + Sanskrit terms: yukti, virya, viveka: skill, strength, 
judgment

Merchants

+ Strongly motivated to secure personal and family interests + Needs to be around others, feels lonely or empty without company + A smooth talker: likeable, glib, socially active, and highly entertaining + Feels best when giving, at first to family, then to community, and eventually the world + Understands how the Merchant society functions and is good at taking advantage of it + Sanskrit terms: shakti, rasa, danam: energy, juiciness, charity

Laborers

+ Strong likes and dislikes + Deep sense of community and belonging + Emotional ties and loyalty to their own things: family, country, job, home team + Good physical strength and endurance, and a powerful work ethic + Capable of great service and self-sacrifice + Strong intuition and specific intelligence, but not well rounded + Sanskrit terms: bhakti, seva, dhriti: devotion/love, service, solidity/endurance

Common Emotions
 For Each Type

Once you are sure of your type, memorize the key emotions associated with it from the list below. Remember that you cannot act outside of your dharma and be happy over the long term. You cannot pretend to be someone else and find lasting success, because that is a crime against wisdom. The root of all dis-ease is crimes against wisdom, which pull you away from your core purpose. Outsider Negative Emotion: Deception, anxiety Positive Emotion: Empathy, wonder Educator Negative Emotion: Lust Positive Emotion: Compassion Laborer Negative Emotion: Sloth, jealousy Positive Emotion: Love, loyalty Warrior Negative Emotion: Anger, pride Positive Emotion: Generosity Merchant Negative Emotion: Greed Positive Emotion: Conviviality, enthusiasm “I want someone to love me for me. I don’t want to try to be someone else.” Clients who are single often say this to me, bemoaning the fact that it is so hard to express their true selves and find someone who loves them for themselves. My follow-up question is this: “Okay, do you want someone to love you for the ice-cream-eating, haven’t-showered-in-two-days, couch-potato version of you, or the socially engaged and dynamic part of you? “Wouldn’t you agree that the dynamic you is trying to be someone else—someone different from the couch-potato you? In reality, both of these are in us. Which one we express determines how the world sees us. So which part of you do you want your potential mate to meet first?”  

“Many of us have forgotten how to be ourselves.”

  The answer is obvious, but many of us have forgotten how to be ourselves. The best way to do this is to know your role in any interaction, and your dharma type is the compass that will help you find it. Let it show you your role and lead you to your true self. In any interaction, each dharma type has a purpose.

Life Path & Roles

Educators

An Educator should give people more wisdom and guidance than they had before. No matter what the situation, your role as an Educator is to create understanding. People open up to Educators, often without knowing why, because there is a harmlessness about you, a “safe space” you create that allows others to tell you anything. Be that compassionate, nonjudgmental, peacemaking Educator and see what happens the next time you talk to the guy at the bus stop or the lady across the counter. Even if you are secretly judgmental, that’s okay; suspend acting on that inclination for a moment. Educators are deeply passionate, but emotionalism should not rule your interactions. Think of Gandhi or your favorite teacher or priest: Educators are exemplars of truth, purity, and wisdom, and always leave you knowing more than before you met them. That’s your role, dear Educator, in everything you do. Kick the tires, take it for a spin, and see what happens.

Warriors

Warriors are born to protect that which cannot protect itself. They are made to lead, and qualified to do so because they also know how to follow orders. As a Warrior, your role in any interaction is to offer solutions to problems and take control, if necessary, to get the job done. This should not be in an aggressive or boisterous way, because aggression is a sign of weakness. The best Warrior gets things done quietly, efficiently, with the fewest casualties and the most benefit for all involved. From protecting health by combating disease or teaching yoga to fighting for human rights, the smartest Warriors choose their battles. Don’t go chasing ­windmills just because you can. Pick the smart fight and finish one job before starting the next.

Merchants

The Merchant’s job is to make people happy, using humor, food, entertainment, or anything that lifts the spirit and brings joy to the heart. Whether you give a compliment, a gift, or a free backrub is entirely up to you, but in your next interaction, see how you can bring shakti, positive energy, to others. You are the happiness broker to the world, dear Merchant, and there is no job as delightful and easy as yours, so get to it! You will find that your own happiness is linked to how much you give to others. This is the ironclad law of cause and effect that every evolved Merchant learns: you have to give to get. Merchants’ happiness is linked to how much they give to others. This is the ironclad law of cause and effect that every evolved Merchant learns: you have to give to get.

Laborers

The Laborer’s questions are “How can I help?” and “How can I be of service?” When you approach any interaction with this feeling in your heart, you cannot help but be useful, for Laborers are the most handy and useful of all the dharma types. As a Laborer you love to care for and nurture friends and family, and when you approach everyone as potential family you will grow your circle wider than ever. Think of Mother Teresa and Oprah Winfrey: the power that you have to build family and community reaches beyond borders and bloodlines. And when you have your family around you, you get the security and sense of belonging you need.

Outsiders

The Outsider’s dharma is to refresh the world by conveying a unique perspective. Outsiders are often anxious about sharing new or unusual information for fear of how they’ll be viewed. Don’t worry about that: in any interaction, ask what you can do to give people options they never considered before or bring a sense of awe and mystery to their lives. Outsiders combine different elements to forge innovative solutions to long-standing problems. Dear Outsider, discover and share your unique expression; you will benefit others and yourself.

“E”—Evolve

The key to attracting your ideal mate lies in having a larger vision for your life. It doesn’t matter where you may be now. It doesn’t matter that you haven’t attained the prosperity, health, or professional success that you want. What matters is that you are engaged in pursuing your dharma. Once you understand the core tenets of your dharma type, you can maximize your potential and minimize your weak points by evolving.  

“It doesn’t matter that you haven’t attained the prosperity, health, or professional success that you want. What matters is that you are engaged in pursuing your dharma.”

  To do this, find which type you tend to evolve into (see below). Each of us has a complementary archetype that represents the qualities we need to incorporate to become the best we can be.

Evolution and Devolution 
of the Dharma Types*

Mutual Devolution: Warrior–Merchant Mutual Evolution: Warrior–Educator Mutual Devolution: Laborer–Educator Mutual Evolution: Merchant–Laborer Mutual Devolution: Outsider–All Mutual Evolution: Outsider–All *Though certain dharma types evolve into each other, they never become another type. Instead, by taking on qualities of their complementary type, they become the best they can be.

The Dance of Evolution and Devolution

Educators evolve when they take on qualities of the Warrior, like discipline and the ability to stick to a goal. Educators fail to “walk the walk” when they devolve by adopting the traits of the Laborer; they need the Warrior’s oomph to keep them honest. Warriors, on the other hand, benefit from the Educator’s patience and ability to see both sides of a story before making decisions. Merchants evolve into Laborers and vice versa, because each one has what the other needs. Laborers are sometimes too closed off from the world and need the fun and variety of the Merchant type to bring them out of their shells. Merchants, for their part, learn stability from the Laborer. When types devolve their worst qualities emerge and their talents are prevented from coming to the fore. This doesn’t mean that Educators cannot work in service professions or that Laborers shouldn’t teach. However, all factors being equal, these types are not as well-suited for these jobs. By taking someone’s place in the workforce when it goes contrary to your dharma type, you not only curb your own self-expression, you deprive others of the opportunity to do that job. When Educators devolve into Laborers, they become stuck in a mode of thinking or attached to their knowledge in an egotistical way. When Laborers take on Educator values, they lose their own inherent strength and intuition. Educators think with their heads, Laborers with their guts. Switching these around creates confusion and leads you away from your dharma. When Warriors devolve into the Merchant type, their strength turns to bravado, and instead of championing a noble cause they glorify themselves, fighting for the highest bidder. They become mercenaries to money, which often favors the strong, going against their dharma to protect the just and the defenseless. Merchants devolving into Warriors paint a similar picture of unnecessary force in the name of currency, not courage.

Warriors: To the Highest Bidder

Medicine is by and large a Warrior profession; it takes Warrior doctors to fight on behalf of patients against a common enemy—disease. In a Merchant society, however, doctors find it difficult to practice medicine the way they would like to. America is a Merchant nation, and it has a poor record of dealing with its Warriors—both those on the battlefield as well as those working in the trenches of its health care system. In contemporary America, hospitals have become more like sales centers for the corporations that own them than centers of healing. This is evidenced by the practices they follow: imposing patient quotas, including requiring doctors to see a certain number of patients per hour or per day; procedure quotas, meaning pushing doctors to order a certain number of tests and surgeries every day; and pharmaceutical quotas. Such practices may work for car dealerships but not for healing institutions, which is why the results have been catastrophic: medical mistakes in hospitals are the third leading cause of death in America, behind heart disease and cancer.* *For more on this subject, see Unaccountable by Marty Mackary and When Doctors Don’t Listen by Leana Wen and Joshua Kosowsky. Evolution occurs more readily when you interact with the dharma type you’re evolving into. If you’re a Warrior, you should keep company with an Educator and vice versa, because by being around these types some of their qualities rub off on you. Merchants need to work with Laborers to incorporate some of the Laborer’s energy into their own. You can never become another dharma type, but you learn much by absorbing the energy of the dharma type that promotes your evolution. This does not mean that you should avoid dharma types that encourage your devolution. However, being around them is less conducive to your personal growth because devolution pairs speak very different languages.  

“Evolution occurs more readily when you interact with the dharma type you’re evolving into.”

  Take special care to communicate exactly what you mean around types you devolve into because the potential for misunderstanding in these situations is high. Imagine that they are from another city, country, or even another planet, because, for some intents and purposes, they are! Slow, careful communication will ensure that your intentions are understood and will head off potential problems before they arise.

Examples of How Each Dharma Type 
Can Devolve and Evolve

Educators

“Simon, how did you learn all this stuff? Do you actually follow any of it?” asks Jane. As an Educator, I know firsthand that one of the hardest things for my type is walking the walk, following through on the precepts we counsel others to embrace. But for Educators to grow into their dharma, they must actually live what they preach. Dr. Martin Luther King Jr. said, “It is possible to affirm the existence of God with your lips and deny his existence with your life.” This is true of many people today. A look at examples like Dr. King and Gandhi—the latter an Educator, the former an Outsider playing an Educator—reveals the power Educators harness when they live their purpose instead of just talking about it. “To tell you the truth, for a long time it was just theory, and nothing happened in my life,” I reply to Jane. “That’s why it took so long for me to write my first book. When I started practicing every principle I counseled others to follow, my life opened up. That’s why I’m convinced it will work for you.” Educators may read fitness articles but never actually do the work, claiming their job or family limits their time. This is devolution. Instead, snap up some of the Warrior’s gusto and get your butt to the gym to put all that knowledge into practice. For Educators to evolve they must take on Warrior traits. You need to move, walk, ride, and tone your body so your mind will be firm. Express your passion through movement and creativity; your work life and your love life will flow more smoothly.

Merchants

A Merchant might look at the corporate ladder and try stepping on everyone to reach the top. This is devolution into the Warrior. Fighting is not the way to happiness for Merchants; building ­relationships is. Building friendships and cultivating people who owe you favors is a much smoother way to the top than making enemies. Just as with cause and effect, you gotta give to get. So get going giving! For Merchants to evolve, they need to make something real in order to appreciate its value. The price of a house or a stock depends on the market. What was worth $100,000 yesterday may fetch only $50,000 today and its value may go even lower tomorrow in a market economy. Value is an idea, one often linked to emotion. But a brick is a brick, a turnip is a turnip. Once Merchants connect to the process of building a house or preparing a home-cooked meal, they begin to appreciate the value of shelter and good diet. Then it becomes harder to eat nothing but junk food (which Merchants like) or to simply dismiss someone’s foreclosure, because health and shelter are no longer abstract concepts; they are concrete realities. Merchants do well to get in touch with the Earth element, and taking a cooking class, volunteering at a homeless shelter, or learning a trade are great ways for them to ground themselves in their Laborer point of evolution.

Laborers

A Laborer trying to outsmart her date with tricks and trivia is going to crash and burn. Instead, try invoking your date’s senses through touch, taste, smell, and sight. This could mean anything from horseback riding (touch) to having wholesome, down-home food (smell and taste). Use these to get to know your date and, more important, to show him you are “real” and down-to-earth, for this creates genuine chemistry. Cooking, dancing, or even gardening together is a better way to communicate with your partner than trying to figure out what he’s thinking. Communication via body language is much stronger than communication through words. Which do you want to use to say what you really want?  

“Communication via body language is much stronger than communication through words.”

  For Laborers, lightening up and enjoying themselves is a first step to evolution. Taking a salsa class, traveling, singing, and playing, especially in a communal spirit, uplifts the Laborer type. By evolving into Merchants, Laborers also find their own true worth. When you do not value yourself others won’t either, and that’s why Laborers often work at jobs with little recognition or compensation. By evolving into the Merchant, you learn to stand up for your skills and get your due in society. Other Merchant values involve learning the money game and how economics works, from compound interest to real estate. Taking a financial literacy class, for example, is a great way to get a grasp on money matters and manage your finances.

Warriors

In today’s Merchant society money is power, and Warriors are drawn to it as a source of strength and security. But when Warriors cultivate money and power for self-serving reasons or at the cost of their higher purpose, their spirit wilts. Such Warriors die early of heart attacks or fall into vices like gambling or drinking. Being successful is fine, as long as you also fight malaria in Africa or devote time to eradicating illiteracy in the inner city. Whatever your cause, Warrior, if you want to feel truly alive, find your passion and put your considerable skills behind it! Learning anything boosts your edge. You probably did not like school when you were young; there was much more interesting stuff going on outside the classroom. But later in life Warriors begin to appreciate knowledge, as maturity brings the insight that knowledge is power. Read a book; get tutoring or counseling. Go to an astrologer or palmist or try psychotherapy. Any kind of one-on-one mentorship is supremely useful for Warrior types. Constantly improve yourself, and remember that knowledge whets the sword of good judgment.

Outsiders

You may have noticed that so far we have not discussed the Outsider’s points of evolution and devolution. That is because Outsiders take on traits of other types, along with their evolution and devolution points. Outsiders need to learn meditation or prayer to discover their unique worldview and calm their anxious minds. Outsiders run on residual anxiety and do well to find mystical ways to deal with material problems. Also, since deception comes easily to you as an Outsider, you have to hold yourself accountable. Have people call you on it when you’re exaggerating or outright lying and find ways to practice taking responsibility for your actions. Taking responsibility for everything in your life is the best practice for an Outsider. Be accountable for the good and the bad, even the things you have no control over, like how you were raised and the traumas of your early childhood. This is the real sense of “turning the other cheek”—recognizing and taking responsibility for your karma—a core teaching of Christianity, though one not popularly practiced even by Christians. Taking responsibility for your karma makes you powerful and able to respond. Running away from karma results in powerlessness, and only delays your evolution. In the words of Jesus, who was himself an Outsider and knew this well, “Truly I tell you, you will not get out until you have paid the last penny.” (Matthew 5:26).* *For more of Jesus’s specific teachings for Outsiders, see The Five Dharma Types.

Devolution Exercise for All Types

Think about the areas in your life where you have devolved in the past. Have you encountered problems with money? Relationships? Exercise? Food? Write down several examples in as much detail as you can. Now consider how you can shift from devolution to evolution in those areas. Read about and promote your best traits!

Understand Your Weaknesses

Educators are lusty and can become trapped by their desires. They have to remember to be pillars of truth and wisdom for others and not succumb to second-class behavior. Merchants are insecure and feel empty. Their antidote is giving energy, resources, or comfort to others. Warriors don’t know enough and make bad decisions. They need to educate themselves through schooling or, better yet, through one-on-one mentorship, to equip themselves to be the best Warriors possible. Otherwise they slip into cynicism and anger at the world and themselves. Laborers get stuck in their ways. They may also feel overwhelmed or inferior in situations that call for them to interact with too many people. Their antidote is to cultivate an attitude of service and love. This burns through any possible obstacle they may face in life. Outsiders are anxious and self-deceptive. They lie to themselves and others. They need to take responsibility for everything in their lives, even if it wasn’t “their fault.”

Attributes of Each Type

Warriors

Skills Both gross and fine motor skills; usually a combination of the two that allows for the achievement of a goal (i.e., a soccer player). Strengths Generous and self-sacrificing. Can achieve anything in the name of a good cause. Weaknesses Pessimistic, cynical, materialistic. Do not believe in saving grace, and become prone to a dog-eat-dog mentality.

Merchants

Skills Fine motor skills. Less goal-oriented, more focused on refinement (i.e., a violinist). Strengths Inspirational and charitable. Entertaining and funny. Can motivate people. Weaknesses Insecurity. Need constant validation from others to believe in her or his own worthiness.

Educators

Skills Mental skills. Possess less motor skills than other types; often clumsy or uncoordinated. Strengths High minded, pure, and noble. Sources of wisdom and purpose to others. Weaknesses Wishy-washy, feckless, no backbone. Schism between ideals and reality, especially as pertains to base emotions like lust.

Laborers

Skills Gross motor skills, usually applied for self-sustenance, as in a trade or hobby. Strengths Loyal and devoted. Hardworking and unaffected. The backbone of functional society. Weaknesses Intense jealousy. Attachment to people, things, or ideas to the point of irrationality.

Outsiders

Skills Can mimic any of the types. Usually have affinity with Laborer types. Strengths Born to free other beings. Instigate revolution, progress, and positive change. Weaknesses Blame, self-deceit. Refuse to accept responsibility for their own actions; blame the world for their problems. Cannot see their own faults and shortcomings.

Eating Based on Your Type

While the Three Square Meals plan tells you when to eat, it doesn’t tell you what to eat. Here are some suggestions, based on your dharma type:

Educators

Cultivating ahimsa (nonviolence) and the welfare of humanity as their prime aim, Educators typically require diets with less meat and more fruits, nuts, and dairy. Educators, who have delicate constitutions and need easy-to-digest foods, often find it best to supplement with herbs and vitamins to feel balanced. They may have what appear to others as finicky tastes, require the most attention to their diets, and have the greatest dietary limitations.

Warriors

Warriors require more protein and fewer carbohydrates to feel their best. In medieval times in Europe, venison (meat) was typically reserved for the ruling class and their armies, with peasants kept on a high-carbohydrate, low-protein diet (the Robin Hood story has its basis in this prohibition on hunting). They are ideal candidates for Paleo-style diets, though they can do just as well as vegetarians, as long as they keep their proteins and vegetables high and sugars and grains relatively low.

Laborers

Laborers typically do well on higher-carbohydrate (grain) and medium- to low-protein diets. They can subsist just fine on vegetarian cuisine: rice, corn, beans, wheat, quinoa, lentils, and vegetables. A little meat can be a treat for a non-vegetarian Laborer, and in ancient times meat was consumed sparingly. The modern overabundance of flesh foods has blighted our health because most dharma types—except perhaps the Warrior—cannot handle meat for breakfast, lunch, and dinner. This is one of the reasons for the epidemic of obesity and heart disease in the Western world.

Merchants

Merchants appreciate luxury. Sumptuous chocolate, rich foods (including lots of ghee), and even fine wine are okay for easygoing Merchant types. Since their dharma is to bring laughter and joy to the world, they are allowed to enjoy their delicacies, with one catch: they must do it in moderation. Moderation, however, can be tricky for the fun-loving and sometimes moody Merchant type.

Outsiders

Outsiders like to go outside the box in search of new and cool trends. From Mongolian barbecue to strict vegan fare, from Spam to seitan, they sample everything and usually settle on their own unique blend of foods. When imbalanced, however, they are most likely to turn to “dead” and packaged foods, such as frozen dinners, canned food, chips, hot dogs, and the like. Because Outsiders deal in extremes, they straddle both sides of the spectrum, from the purest to the most putrid. Like the Buddha, their path is to strike a balance that reflects their eclectic nature. This article on the five dharma types is excerpted from Sex, Love, and Dharma by Simon Chokoisky © 2015 Destiny Books. Printed with permission from the publisher Inner Traditions International. InnerTraditions.com

About The Author

Simon Chokoisky Simon Chokoisky teaches Sanskrit and Medical Astrology at the Ayurvedic Institute in Albuquerque, New Mexico. He also runs a private consulting business based on his trainings in Vedic life mapping and Vedic astrology. The author of The Five Dharma Types and creator of the Decoding Your Life Map with Vedic Astrology DVD series, he travels widely giving seminars. He currently lives in Albuquerque, New Mexico. Learn more at spirittype.com

organic fruit is an essential part of a balanced ayurvedic diet and lifestyle. photo: vicuschka photocase.com

There are a few steadfast rules about nutrition in an Ayurvedic diet and lifestyle. Most of these represent a commonsense approach to healthy eating as a whole. When I teach my Ayurvedic lifestyle course, I emphasize the 90–10 rule, which means you may implement the nutritional guidelines 90 percent of the time and allow yourself 10 percent flexibility in your daily diet. In the beginning these guidelines may seem rigid or extreme, but they are less extreme than many of the weight-loss schemes in mainstream society, and they don’t exclude any major food groups. Once you integrate these guidelines into your daily life, it will be difficult to go back to the way you ate previously, because your body will begin to feel fantastic and you won’t want to lose that feeling. But the rules are meant to guide you back to health, not make you crazy. There’s a wise saying in Indian philosophy that states, “Infinite flexibility is the key to immortality.” So, when applying the guidelines, keep in mind that deviating from time to time is okay and may even be healthy, because with flexibility you can enjoy life more. So go ahead and eat your grandmother’s mincemeat pie, or drink that milkshake from your favorite ice cream shop. But do it with awareness and enjoyment, and don’t overdo it. Remember the 90–10 rule.

The Twelve Guidelines for an Ayurvedic Diet and Lifestyle Eating Plan

1. Eat freshly prepared foods at every meal. 2. Choose organic and locally grown produce and grains whenever available. 3. Choose only organic grass-fed dairy, eggs, poultry, and meat. 4. Eat all six tastes at every meal: sweet, sour, salty, bitter, pungent, and astringent. 5. Reduce your consumption of packaged and processed foods. 6. Choose the five sattvic, or healing, foods in their organic form whenever possible: milk, ghee, almonds, honey, fruit. 7. Let vegetables and fruit make up 50 to 60 percent of your daily food intake. 8. Eliminate unhealthy oils: hydrogenated or partially hydrogenated oils, margarine, and shortening. 9. Eliminate high-fructose corn syrup; other types of corn syrup; artificial sweeteners; bleached, enriched flour; and white, processed sugar. 10. Reduce your consumption of frozen and canned food. 11. Drink filtered, distilled, or spring water. 12. Be moderate and avoid extremes.

Ayurvedic Diet Guideline #1: Eat Freshly Prepared Foods at Every Meal

I understand that this rule may turn you upside down. American cooking has emphasized using leftovers or making meals ahead of time and freezing them. If you’re from a different culture, the concept of eating only freshly prepared foods may not seem so foreign to you.  

“We’re only as healthy as the cells that make up our body.”

  When we think about nourishing our bodies, we must think about optimal nutrition on all levels. We’re only as healthy as the cells that make up our body, and so we need to offer our body food that contains the most nutrients in every bite. Let me clarify that we are not talking about calories here. As Americans, we are overly focused on the number of calories when we should be focused on the quality of the calories. In order to create healthy cells, our bodies must be able to extract the nutrients — phytonutrients, vitamins, minerals, amino acids, and so on—from the food we ingest. According to Ayurvedic diet philosophy, The fresher the foods, the more of these nutrients they contain. After a food is cooked or picked, or even worse, once it’s been processed, the food begins to decompose and loses its nutritional value. Here’s my rule of thumb: eat the prepared food within twenty-four hours of making it. This requires you to cook less food and prepare it more often; but with the exception of certain curry dishes and marinated salads, fresh food tastes better anyway.

Ayurvedic Diet Guideline #2: Choose Organic and Locally Grown Produce and Grains Whenever Available

Organic fruit, vegetables, grains, and even meat can be found in most grocery stores and supermarkets today. An important component of Ayurvedic diet and nutrition is to minimize the amount of toxins entering the body and maximize the number of nutrients. Organically grown food is grown without synthetic pesticides (including herbicides) and synthetic fertilizers and is free of genetic modifications. As a consequence, organic foods are higher in antioxidants and phytonutrients and lower in toxins. Furthermore, by keeping harmful chemicals out of our soil and water supply, organic food helps to keep our earth healthy. And in general, organic food tastes better. When it’s not possible to buy organic produce, the next best option is conventionally grown local produce. Check out a nearby farmers’ market and talk to the farmers. Ask them what their practices are regarding pesticides and synthetic fertilizers. Many farmers will say they operate a “no spray” farm but cannot receive the USDA organic label because it’s too costly for a smaller farm. This doesn’t necessarily mean these local farmers are growing organic produce, but it may be a good option when organic produce is not available. Another option for buying produce is to join a food co-op. During the spring and summer, many farms offer co-op programs where you can purchase a box of produce weekly. Depending on the program, you may be able to choose what’s in the box, and you’re guaranteed fresh produce each week. Go to localharvest.org/organic-farms to find a co-op program near you.

Ayurvedic Diet Guideline #3: Choose Only Organic Grass-Fed Dairy, Eggs, Poultry, and Meat

In addition to being fed plants treated with pesticides and grown from genetically modified seeds, feedlot animals are given antibiotics and growth hormones to maximize and speed up their growth and keep them alive. Dairy cows are given a genetically engineered hormone, rBGH, to increase milk production. And most cows, who are meant to eat grass and clover, are fed a grain-based diet. Unless you have your own cow, the best way to ensure that you’re getting the best dairy products possible is to choose grass-fed dairy products. One of the best dairy-product lines I’ve found is Natural by Nature. Find distributors of this company’s products at natural-by-nature.com. If you eat beef, you can also find grass-fed beef in organic markets. When choosing organic eggs, make sure they are USDA certified organic. And go with the better-known brands, such as Vital Farms, Organic Valley, and Horizon Organic. Be wary of phrases on labels such as “natural,” “farm raised,” and “free range.” While these words may be enticing, they do not hold the farmer accountable with respect to organic and sustainable practices. dairy and meat should be organic and humanely raised when following an ayurvedic diet. photo: vicuschka photocase.com

Ayurvedic Diet Guideline #4: Eat All Six Tastes at Every Meal: Sweet, Sour, Salty, Bitter, Pungent, and Astringent

In Ayurveda, foods are composed of six tastes: sweet, sour, salty, bitter, pungent, and astringent. Any given food has a primary, or baseline, taste and may also have a secondary and even a tertiary taste. A good example of this is meat: the baseline taste of meat is sweet, but its secondary taste is salty. According to Ayurvedic diet philosophy, we must receive all six tastes at every meal for optimal nutrition and to minimize cravings and prevent overeating. Once you learn how to integrate the six tastes in every meal, you will see the spikes and valleys in your hunger level out. In the audio program Magical Mind, Magical Body, Dr. Deepak Chopra points out that animals in the forest don’t have the faintest idea of what the USDA has to say about the food pyramid or of its recommendations for vitamin and mineral intake, yet they don’t have nutritional deficiencies. The only species that becomes nutritionally deficient is the human species. And we do so because we’ve completely lost touch with the inner wisdom of our bodies. As we start to heal and attune ourselves to our bodies’ needs, we begin to know exactly what they need. Have you ever finished a meal and felt dissatisfied? It may have felt that something was missing but you couldn’t put your finger on it. By getting all six tastes at every meal, you will be continually fulfilling your body’s need for specific nutrients, and so you will be less likely to overeat or eat the wrong kinds of food. This concept is unique to Ayurvedic diet philosophy and truly helps diminish and eventually eliminate cravings. Sweet: The first taste is sweet and is found in protein, fat, and carbohydrates. In the West when we think of the sweet taste, we generally associate it with sugary products like candy and ice cream. In Ayurveda, meat, oils, and butter are sweet. Milk, too, is sweet, as are cereals, other grains, and sweet fruit. Sour: The second taste is sour and is the taste of citrus fruits and fermented foods and drinks, such as yogurt, sour cream, cheese, vinegar, and alcohol. Salty: The third taste on our list, salty, presumably doesn’t require further explanation; it is easy to receive in food. Bitter: The fourth taste is bitter and is most often found in leafy greens or vegetables. Pungent: The fifth taste, pungent, is the taste of spice or peppery heat. Pungency is found in such foods as spices, hot peppers, garlic, onions, and ginger. Astringent: The sixth taste, astringent, is not a true taste but nonetheless must be included. Foods that possess astringent taste have a peculiar flavor and have a compacting and drying effect on the body. Some examples are beans, lentils, and pulses but also green tea, spinach, and cranberries. If you’ve ever had a cup of pure green tea without anything added to it, you have experienced a dry taste in your mouth. That is the effect of astringency. Since only a small quantity of foods with bitter, pungent, or astringent tastes is necessary to satisfy our requirements, it’s relatively easy to include them in your daily diet. For example, a couple of dashes of pepper will add the pungency, while a small amount of raw spinach in a salad will give you the bitter and astringent tastes.  

“The only species that becomes nutritionally deficient is the human species. And we do so because we’ve completely lost touch with the inner wisdom of our bodies.”

  Below is a list of common foods in each taste category. This list is a guide and, while it doesn’t include every food, it can help you determine which foods you can eat more of to help you balance your Ayurvedic dosha. Keep in mind that most foods have a dominant taste but also a secondary taste. Some foods have more than two tastes. For example, apples’ primary taste is sweet, and their secondary taste is astringent. When filling your plate, try to include foods from each of the six taste categories. Sample Ayurvedic Meals That Include All Six Tastes Vata-pacifying breakfast: Cream of wheat with milk (sweet) made with a pinch of salt (salty), sweetened with maple syrup (sweet), and topped with berries or cherries (sour) and a dash of cinnamon and nutmeg (pungent). Accompany this with a cup of green tea (bitter and astringent). Pitta-pacifying lunch: A spinach salad (bitter and astringent) with sliced avocados (astringent and sweet), sunflower seeds (sweet), olive oil (sweet), vinegar (sour), salt and pepper (salty and pungent), sprouts (astringent), and cucumbers (sweet and astringent). Kapha-pacifying dinner: Stir-fried tofu (astringent and sweet) with broccoli (bitter and astringent), garlic (pungent), celery (salty and astringent), pineapple (sour and sweet), kale (bitter), sesame oil (sweet and astringent), brown rice (sweet), and soy sauce (salty).

Ayurvedic Diet Guideline #5: Reduce Your Consumption of Packaged and Processed Foods

If you must use processed foods, observe the following:

+ Choose packaged products labeled “USDA Organic.”

+ Choose products with no more than six ingredients listed on the label; and you must know what the ingredients are and what food source they come from.

Ayurvedic Diet Guideline #6: Choose the Five Sattvic, or Healing, Foods in Their Organic Form Whenever Possible: Milk, Ghee, Almonds, Honey, Fruit

There are a few exceptions to this rule. Kapha types and those who are on Kapha-pacifying diets must minimize their consumption of milk, ghee, and honey. Diabetics need to closely monitor their consumption of honey and fruit owing to the high sugar content. Milk is revered in Ayurvedic diet philosophy as a complete food. It should be brought to the boiling point first and then cooled slightly before drinking. Warmed milk combined with a teaspoon of ghee has a mild laxative effect and can be used to treat constipation or sluggish bowels. Warm milk with cardamom, nutmeg, and a teaspoon of sugar can induce sleep when taken in the evening. If you are calcium deficient or are at risk for osteoporosis, soak ten almonds overnight and peel and eat them in the morning.

Conscious Lifestyle Recommends the Following Sattvic Foods:

Organic Grass-fed Ghee This ultra-high quality, organic, ghee made is made from the fresh milk of grass-fed, pasture raised cows and is revered for its healing, ojas increasing and consciousness expanding effects in Ayurvedic medicine. Absolutely delicious and lactose-free, this ghee is a powerful sattvic, harmonizing addition to your Ayurvedic diet.   Terrasoul Truly Raw, Unpasteurized Organic Almonds These highly sattvic almonds are truly raw and alive. Sourced from organic farms in Valencia, Spain, they are never treated with irradiation, ultra high heat, steam or chemically sterilized which is required for all US grown almonds, even those labeled as “raw”! These are absolutely straight from the tree and earth, just like nature intended—highly sattvic and perfect for an Ayurvedic diet.     Organic Raw Unprocessed Honey This is ultra-high quality honey just like nature intended—raw, unheated, unfiltered and organic. Unfiltered honey has small amounts of naturally occurring superfoods like propolis, bee pollen and royal jelly in addition to the medicinally active, delicious honey itself. Most other honeys are filtered which removes these health and longevity boosting compounds. A sattvic, Ayurvedic superfood of the highest calibre.  

Ayurvedic Diet Guideline #7: Let Vegetables and Fruit Make Up 50 to 60 Percent of Your Daily Food Intake

Ayurvedic medicine presupposes a vegetarian diet. However, if this is not desirable or possible, strive to make vegetables and fruits at least 50 percent of your daily food intake. This is necessary because these are water-rich foods, and our bodies are 50 to 65 percent water and our brains are 85 percent water. By eating water-rich foods, you are sure to get enough water in your body; most people don’t consume enough water to stay hydrated. The second reason is that phytonutrients, which protect us from cancer, heart disease, and premature aging, are found only in plants. Third, antioxidants, or free-radical scavengers, which help repair damaged cells and prevent cancer growth, are found mostly in plant-based foods.

Ayurvedic Diet Guideline #8: Eliminate Unhealthy Oils: Hydrogenated or Partially Hydrogenated Oils, Margarine, and Shortening

Favor organic olive oil, canola oil, sesame oil, and butter in your diet, because they are higher-quality oils and fats. During the fat-free craze that began in the 1980s, butter was given a bad rap. Organic butter is a saturated fat but is okay to eat in moderation and certainly better to eat than chemically prepared butter substitutes.

Ayurvedic Diet Guideline #9: Eliminate High-Fructose Corn Syrup; Other Types of Corn Syrup; Artificial Sweeteners; Bleached, Enriched Flour; and White, Processed Sugar

Because of our genetic blueprints passed down from our ancestors, our bodies are hardwired to recognize natural foods and know what to do with them. High-fructose corn syrup was developed in 1967, and our bodies have hardly had time to adjust to this product and learn what to do with it. Chemically engineered artificial sweeteners are known to cause a spike in insulin levels, which may tire out the pancreas. Bleached, enriched flour is actually stripped of its nutritional value: the germ and outer bran layers are removed and the wheat is then bleached with oxide of nitrogen, chlorine, chloride, nitrosyl, and benzoyl peroxide mixed with various chemical salts. Using this flour means that you not only consume something devoid of nutrients but also ingest residual chemicals. Instead of eating any of these products, choose organic, unbleached, un-bromated flour and organic turbinado sugar, organic sugar, organic brown sugar, organic honey, and organic grade A maple syrup. fresh food has higher levels of ‘prana’ or ‘life energy’ according to ayurvedic diet philosophy. photo: vicuschka photocase.com

Ayurvedic Diet Guideline #10: Reduce Your Consumption of Frozen and Canned Food

When the variety of fresh produce is limited at certain times of the year, is frozen produce better? When it comes to nutrients, time is of the essence. The longer a plant-based food has been out of the ground, or the longer an animal-based food has been dead, the fewer nutrients it contains. There is a principle in Ayurveda called prana, or “life force and vitality.” A living thing has prana unless it has been altered by chemicals, laden with toxins, or deprived of sunlight and water. The same prana in a living entity is given to us in food. As soon as a plant is pulled from the earth or an animal is slaughtered for meat, it begins to lose its prana and continues to lose it as the days go by. Food that has been frozen is literally prana frozen in time, but eventually that food loses its prana. How much prana is present in frozen food depends on the length of time it has been frozen. Most canned food has been preserved in water or some other liquid, and the nutrients leak into the liquid while the can sits on the shelf. And since most of us throw away the liquid surrounding the food, we toss out the nutrients as well. As a rule of thumb, if your food hasn’t seen sunlight in a while, it’s best to reduce your consumption of that food or eliminate it from your diet altogether.

Ayurvedic Diet Guideline #11: Drink Filtered, Distilled, or Spring Water

Water is, without a doubt, the most important thing we put into our bodies. Given that our bodies are about two-thirds water and our brains are over 80 percent water, it’s no wonder we feel cranky when we’re even slightly dehydrated. The minimum amount of water you should drink daily is eight eight-ounce glasses. It’s best not to count beverages such as tea, coffee, or soda as part of that amount. They have a diuretic effect on the body, causing you to urinate more frequently and, in doing so, lose water more rapidly than normal. People with a larger body mass, and athletic people, may need additional water. Ideally, drink half your body weight in ounces. For example, if you weigh 140 pounds, then strive to drink 70 ounces of water. If taste is an issue, add a few drops of fresh lemon or lime juice or a few tablespoons of other natural juice to the water. Many clients tell me they forget to drink water. My advice is to fill a container with the amount of water you need to drink for the day and take it from there.  

“Water is, without a doubt, the most important thing we put into our bodies.”

  Water quality is extremely important. Most tap water is heavily chlorinated or has other chemicals meant to keep it free of microorganisms. Distilled water is likely to be the safest. Spring water would be a good choice too. Filtered water may improve taste, but not all filters remove contaminants.

Ayurvedic Diet Guideline #12: Be Moderate and Avoid Extremes

Remember the 90–10 rule: implement the nutritional guidelines 90 percent of the time and allow yourself 10 percent flexibility. My dear teacher Dr. David Simon often said, “If you say ‘do not’ or ‘cannot’ too many times, it will tie you in knots.” Follow the guidelines most of the time, and they will become a part of who you are. But don’t go crazy. Eat ice cream once in a while; have a frozen pizza. Just don’t let that become the norm.

Guidelines for Re-creating the Mind-Body Connection with Food

Awareness comes on all levels. Food awareness is important in reconnecting the body-mind. If you’ve ever tried to feed a young child, you know that it’s a struggle to get him to eat when he’s not hungry. Certain food, situations, emotions, environments, or circumstances can create a disconnect between the body and the mind and soul when it comes to eating. The reason that so many people struggle with eating is that, while it’s a necessary act for survival, it is also tied to our upbringing, emotions, and relationships. Perhaps for you, food, in the past, meant a loving gesture from someone in a loving relationship with you. Or maybe not eating was a way for you to protest rules set by a parent or authority figure, by going on a “food strike.” Or maybe you experienced food, or lack of it, as a source of punishment. Through eating awareness we can disarm an emotional or Pavlovian response, by letting go of the triggers and tuning in to our bodies for signals of comfort and discomfort. The shift that must take place is a shift from eating to live, or survive, to nourishing the temple that houses our soul. Eating is a pleasurable, sacred act. It should be respected and revered. In the previous chapter, we discussed dharma. How can you live out your dharma if you’re feeling lousy all the time because of the food you’re consuming or how you’re consuming it? Believing with all your heart that food is medicine will change the way you approach food altogether. You will no longer be imprisoned by the food itself, food commercials, and artificial products on grocery shelves. Instead you’ll be looking for ways to optimize your energy level with proper food intake.

Ten Ayurvedic Guidelines for Eating Awareness

1. Eat only when you’re hungry. This may seem like a no-brainer, but how many times have you eaten only because you looked at the clock and noticed that it was coffee time, snack time, or lunchtime? A good exercise is to put your hand over your stomach, close your eyes, and feel if there’s any undigested food left in there. You might feel a slight sense of fullness. Or you might also feel a little indigestion; or if you burp, you can taste undigested food. That’s a good indicator of an undigested meal. Another way to decide if you really need more food is to keep track of when you last put anything in your mouth besides water. For Vata types, two to four hours should go by before they eat again. Pitta types should wait three to five hours between meals, and Kapha types should wait four to six before eating again. 2. Eat in a calm environment. Your body should not be agitated from extreme noise, blaring lights, or a heated debate when you’re eating. You also should refrain from watching TV, listening to the radio, browsing the Internet, texting, and talking on the phone. You can’t remain aware when you are distracted. 3. Put down your fork between bites. Enjoyment from eating comes from pacing yourself. You can’t enjoy your food if you’re shoveling it in. You’re not a garbage disposal. I can assure you: no one is going to take your food away from you. 4. Eat two cupped handfuls of food at a meal. You would be surprised how effective portion control is at making it possible for you to lose weight, maintain weight, or feel comfortable after a meal. To measure how much two cupped handfuls is for you, start with a dry substance such as uncooked rice. Fill a bowl with the rice, and set an empty bowl nearby. Using both hands together, scoop up enough rice to fill your hands, and place it in the empty bowl. Do that twice. Then, using a measuring cup, measure the amount of rice you put in the second bowl. Most people will find they’ve scooped out about two or three cups of rice. 5. Stop eating when you’re satisfied but not full. When you’re satisfied, you usually sigh once. You look at your plate and say, “That was good.” If your plate is still half full, have someone take it away, or put the leftover food in a container, or throw it away instantly. You may have no clue what “satisfied” feels like because you’ve always eaten until you’re full. But with practice you will regain the ability to detect your body’s signals of satisfaction. 6. Do not eat if you aren’t enjoying your food. Please, for your health, respect this guideline. I have fallen into the trap of eating bad food, and I imagine you have too. Just because the food is in front of you, you eat it — even if it’s poor quality, too greasy, too fatty, or just plain disgusting. Maybe you have a fear of wasting food, or apathy has crept in. Whatever the reason, remember that the energy that comes from the food will be nourishing your body and your cells. If the food isn’t appealing to you, your cells won’t like it either. 7. Sit down to eat at a table with a pleasant setting. Please do not eat while sitting in your car, standing in your kitchen, or walking around a park or mall. Sit down and be mindful of what you’re doing. Clear out your eating space. Remove papers, books, computers, mail, and bills before sitting down to your meal. Put some fresh flowers or candles and a nice place mat or tablecloth on the table. Again, it’s impossible to extract all the good healing chemicals of a fresh meal if you’re staring at a Visa bill for five thousand dollars lying on the table. 8. Drink only water at meals, in small amounts. Drinking large amounts of anything dilutes the gastric juices and makes digestion difficult for your body. The water should be at room temperature; take only small sips throughout the meal. Any other beverage should be consumed outside of meals. 9. Do not eat when you’re upset. Eating a pint of Ben and Jerry’s Chubby Hubby is not going to heal your relationship with your spouse, and finishing off a cheesecake will not make your mother stop telling you what to do. It’s also true that skipping a meal because of an emotional upset will not kill you. You likely have some reserved energy in your body that will make up for that one meal. But eating while upset can create a host of digestive issues and may make you sick. Just sip warm water until you’ve calmed down or feel genuinely hungry again. 10. Feel gratitude for the food you have. Give thanks to the Creator, in whichever way you conceive it, to the cook, to the waitress or waiter, or to anyone else involved in preparing and serving your food. Even if you don’t see them directly, have gratitude in your heart. This sense of gratitude will allow the best digestion and assimilation of nutrients possible.

Eating for Your Ayurvedic Mind-Body Type

If you do nothing else but apply the Twelve Guidelines for an Ayurvedic Diet and Lifestyle Eating Plan and the Ten Ayurvedic Guidelines for Eating Awareness, you will see your health improve markedly. But if you’d like to learn how to eat for your mind-body type, be sure to read the following pages, where I outline some simple steps to take.

  A dosha-specific Ayurvedic diet is the most effective diet to follow when you detect that your body is out of balance or out of sorts. Once you begin getting back in tune with your body, you’ll notice when imbalances start to occur. You may first notice a general sense of fatigue. If you’re a Vata type, you may notice dry skin, dry eyes, restlessness, trouble sleeping, or more worry than usual. Typical Vata imbalances also include constipation and excess gas. A Pitta type may notice a bit more irritability when going out of balance. She may experience high acidity, acid reflux, or oversensitivity to spicy or sour foods. An out-of-balance Pitta can also experience skin rashes or acne. A Kapha type will eat more than usual and notice some weight gain or feel heavy and lethargic. Nasal congestion, excess mucus, and complacency are all symptoms of an out-of-balance Kapha.  

“Once you begin getting back in tune with your body, you’ll notice when imbalances start to occur.”

  When you go out of balance, the dosha that is specifically out of balance starts to increase in the body. Since you don’t need more of what you already have, increasing the dosha will make you feel a sense of discomfort. For example, a Kapha type already has a fair amount of the water and earth elements in his mind-body constitution. Let’s suppose that a Kapha has been eating a lot over the holidays (increased earth), has been snowed in and forced to stay indoors for a few days (increased earth and water from the weather and inertia), and has now caught a cold, which causes chest and nasal congestion (increased water). The heaviness of the food, the inertia of remaining indoors, and the increased mucus all cause Kapha to increase in the body. To counteract the increased Kapha, this person would do well to follow a Kapha-type diet to decrease Kapha. Remember: You don’t need more of what you already have naturally. Try a dosha-specific Ayurvedic diet for your dominant dosha for three to five days, and notice if you experience improvement. In addition to following the diet, drink a dosha-specific herbal tea in between meals. Remember, you are not eliminating the other tastes; you are increasing the tastes that balance your dosha and reducing the tastes that can aggravate your Ayurvedic dosha. The question on this subject that generally arises is: “If I have two dominant doshas, which diet do I follow?” As a general rule, follow the dosha-specific diet that corresponds to the stronger dosha. However, if you find that your symptoms reflect the second-most dominant dosha, follow that diet instead. For example, if your prakruti is Vata-Pitta, follow a Vata-pacifying or -specific diet. But if you’re experiencing acid reflux, loose stools, and your skin is warm to the touch, you have excess Pitta and should follow a Pitta-pacifying diet instead. Another easy way to decide is to take the season into consideration. In Pitta season (summer), for example, follow a Pitta-specific diet. In Vata season (fall–early winter), follow a Vata-specific diet.  

“We’re only as healthy as the cells that make up our body.”

  It may seem like a great balancing act (no pun intended), and it is. Because of the food we eat, the liquids we drink, the experiences we have, and the emotions we process, we are in constant flux between balance and imbalance. It’s not an exact science, however. But now that you’re aware of your natural state of being (prakruti) and what it feels like to go out of balance (vikruti), you have the tools to keep the pendulum from swinging too far in one direction or the other. If we examine the five great elements and the six tastes, we can see how each corresponds to an increase or decrease in the elements in our mind-body constitution: Space (akasha): increased by the bitter and astringent tastes. Air (vayu): increased by the bitter, pungent, and astringent tastes. Fire (tejas): increased by the pungent taste. Water (jala): increased by the salty and sour tastes. Earth (prithivi): increased by the sweet taste.

Vata Diet Guidelines

Since Vata is composed of space and air, a Vata diet will contain mainly foods that have a good amount of water and earth (the qualities opposite of space and air). Here’s what to do: Increase: sweet, sour, salty Decrease: bitter, pungent, astringent First of all, to counteract the already light and cold Vata dosha, Vata types must eat warm, heavy, oily, and sweet foods. To give some examples, home-cooked foods such as stews, casseroles, pasta dishes, hot apple pie, bread pudding, and hot bread with olive oil are all Vata pacifying. Vata types can eat cold foods, but only in very warm weather. Vatas respond best to cooked vegetables rather than raw; warmed 2 percent or whole milk rather than skim milk; and sweet fruit such as mangoes, ripe bananas, and pears. The three tastes that Vata types should focus on are the sweet, sour, and salty tastes, and Vatas should eat smaller quantities of bitter, pungent, and astringent foods.

Pitta Diet Guidelines

Remember that Pitta is made up of fire and water. Pitta types need to stay cool and reduce some of the water. The best type of foods for Pittas are cooling foods with sweet, bitter, and astringent tastes: Increase: sweet, bitter, astringent Decrease: sour, salty, pungent Unlike Vata types, Pittas do well with salads and colder foods all year long. Pittas can eat raw veggies and beans, lentils, and sprouts. Often Pitta types do best with a vegetarian diet. Since their appetites are good and sometimes ravenous, Pittas need to be careful about not overeating, even when they eat the right foods. To regain balance or remain in balance, a person with a Pitta constitution should steer clear of spicy and greasy foods, minimize red meat intake, and avoid alcohol consumption. A Pitta should also minimize additional salt intake.

Kapha Diet Guidelines

Since Kapha is composed of water and earth, Kapha types need more space and air or lighter qualities. This means they need a diet that is the opposite of a Vata diet: Increase: bitter, pungent, astringent Decrease: sweet, sour, salty Kapha is a cold dosha like Vata, but Kapha types generally do well with raw vegetables and salads as long as they’re not ice cold. The bitter, pungent, and astringent tastes help balance Kaphas, who should reduce their consumption of the sweet, sour, and salty tastes. Kapha diet type food examples include spicy hummus, lentil soup, stir-fried green vegetables and tofu, leafy green salads, lean fish, vegetable burritos, berry fruit salads, and almonds. Spice should be added whenever possible to jump-start the Kapha metabolism, and small amounts of caffeinated coffee or tea are completely acceptable to help boost a Kapha person’s energy level. To rebalance themselves, Kaphas should eat breakfast later in the morning or skip breakfast altogether. Kapha diet types need two decent-sized meals or one small and two medium-sized meals, with no snacking in between.

Exercise: Your Ayurvedic Dosha-Specific Eating Plan

Using the guidelines about dosha-specific eating above and the six tastes and the sample meals listed earlier in the article, create a plan for one day’s meals according to your dominant dosha. If you are a two-dosha type, you may need a plan for both doshas depending on the season. You will generally eat for your dominant dosha in three seasons and follow the Ayurvedic diet for your secondary dosha in the appropriate season for that dosha. The seasons are generally split as follows, but they may vary according to geographical location: Kapha season is late winter to spring, Pitta season is summer, and Vata season is fall to early winter. Make sure you include all six tastes at every meal: breakfast, lunch, snack, dinner.

Feeding the Temple That Houses Your Soul

Ayurveda teaches us that there is energy in everything. This energy, called prana, or vital life force, exists everywhere. It is my wish for you to experience a shift in awareness when it comes to food and feeding your body, mind, and soul. Consider the idea that prana exists not only in your food, water, and drink but also in the energy you put into preparing your food. Have you ever eaten a dish prepared with love? It could be a cake or soup your grandmother always prepared or that homecoming meal your mom makes for you each time you visit her. Doesn’t that food taste and feel so much better than when you prepare it? Eating is a sacred act we all must participate in at least a few times a day. Strive to find the joy in shopping for food, preparing food, and enjoying it. The love, joy, and happiness you feel will bring you the energy in it. When you prepare food for your family, cook with love. On a similar note, the food that nourishes this body that houses your soul should never be referred to as just “calories.” You are not simply “filling the tank.” You are creating prana. You are creating vital energy, which will give you joy to carry with you throughout your day. So many of us complain that we don’t have energy, that we’re tired most of the time. This is where energy starts. Feed your body properly, add mindfulness to your eating, and consider it a sacred act. Then, and only then, will you start to heal the physical body. This article on ayurvedic diet is excerpted from the book The Wheel of Healing with Ayurveda © 2015 by Michelle S. Fondin. Printed with permission of New World Library. newworldlibrary.com

About The Author

Michelle S. Fondin is the author of The Wheel of Healing with Ayurveda. She holds a Vedic Master Certificate from the Chopra Center and is a member of the National Ayurvedic Medical Association and Yoga Alliance. She treats clients at her Ayurvedic Path center, speaks and offers workshops, and lives in Herndon, Virginia. Visit her online at michellefondin.com.

photo: lerina winter

Autumn has arrived. Trees are turning colors, daylight is waning, and the nights are becoming cooler. Summer’s sun and heat are surrendering to the cool, soft embrace of fall weather. At the change of seasons, folks automatically change their thermostats and wardrobes. Yet, many do not realize the importance of changing their fitness regimen, self-care routine, and food choices.

Ritucharya: The Seasonal Routine

According to Ayurveda, seasonal and weather changes significantly affect the physical and mental body. Factors like temperature, humidity, wind, rain, and daylight hours, all influence the body’s natural cycles and vital systems. So, we must know how to adapt diet and lifestyle in order to maintain balance in digestion, sleep, immunity, and energy. As the seasons change, so must our daily routine. This practice is known as a ritucharya. “Ritu” means “season” and “charya” means “routine”. Ritucharya is a seasonal regimen for diet and lifestyle that helps maintain health and well-being.

Autumn from An Ayurvedic Perspective

In Ayurveda, each season is associated with a dosha, with autumn being linked to vata dosha. The qualities of fall weather and vata dosha are dry, mobile, subtle, and cool. Plants and leaves dry up and turn color. The sun’s light is more subtle. Temperatures become cooler. In the body, excess vata manifests as dry skin, cracking joints, irregular digestion/elimination, and stiff muscles. In the mind, brisk winds and shorter days create feelings of restlessness and spaciness. Suddenly you want to do a bunch of fun projects, and find yourself starting them all, yet finishing none. Here are five easy, effective, and enjoyable Ayurvedic self-care tips to create optimal health, vitality, and creativity in your life this fall.

Five Fabulous Fall Self-Care Tips

1. Do a seasonal cleanse. As summer turns to fall, it’s important to remove excess heat from the body and mind, and prepare your immune system for winter. Observe nature and notice how trees naturally shed their leaves. Autumn is the perfect time to shed habits and foods that no longer nourish your body and mind. Consider doing a 3- or 5-Day Ayurvedic Home Cleanse. My next “Ayurvedic Cleanse & Awaken Adventure” begins November 11th. 2. Grounding Yoga Poses. Take a cue from nature, where her pace slows down in the amount of daylight hours and by the waning of plant life. Slow down the pace in your life. Start with your yoga practice. Favor grounding yoga poses like Supported Reclining Twist (Salamba Bharadvajasana) and Supported Straddle Pose (Salamba Upavistha Konasana). They benefit the nervous system, prevent adrenal fatigue, and support the liver’s function of detoxing. 3. Abhyangha Warm Oil Massage. The Ayurvedic fountain of youth is Abhyangha – warm oil massage. Abhyangha pacifies the dry, subtle, and cool qualities of fall. It nourishes the body, calms the mind, relieves dry skin, improves circulation, and maintains the skin’s youthful glow. Abhyangha self-massage is easy to do before showering. Click here to learn more. 4. A Harvest of Nourishing Foods. During autumn, nature provides the perfect foods to nourish the body and ground the mind. Enjoy the harvest of root vegetables! Roast or sauté carrots, turnips, beets, and parsnips using organic oils like coconut, olive or ghee, for extra support for the nervous system. Use spices to warm the body and stoke circulation. Enjoy kitchari once a week. Kitchari, an easy to digest dish of mung dal, rice, vegetables and spices, gently detoxes and powerfully nourishes the body. Click here for my Grammy award-winning Kitchari recipe. 5. Ayurvedic Date Shake. Cooler weather creates a stronger appetite. An Ayurvedic date shake is a fantastic and filling snack. Date shakes are easy to make, boost energy levels, and nourish the bone and muscle tissue.

Date With Tahini

Fall In Love With Ayurveda This Season

Celebrate fall’s colorful changes by welcoming Ayurveda into your life. Honoring baby steps when implementing change in daily habits is the best strategy to long-term success. So start with integrating 2-3 of the Ayurvedic self-care tips into your daily routine. During Autumn, many trees stop branching out and shed their leaves. With less daylight hours, it’s more effective to receive nourishment from their roots. It’s a great reminder of the sacredness of letting go. Clear your calendar to make room for rest and reflection. Reflect on what you wish to let go of in your life. Root into Ayurvedic self-care and enjoy autumn and a lifetime of health and happiness.

About The Author

Kellen Brugman is the founder of “Ayurveda, Yoga, & You”. She shares the beauty and benefits of Ayurveda, yoga, and writing so people can experience greater ease, vitality, peace, and creativity in their lives. Based in Santa Barbara, Kellen is an Ayurvedic Lifestyle Counselor, yoga teacher, and writer, and received her certifications from the Ayurvedic Institute and White Lotus Foundation. Her motto: “Daily self-care is the most important element of healthcare. Weaving together Ayurveda, yoga, and writing create an amazing roadmap that provides a lifetime of health, vitality, and optimal creative potential.” Kellen also writes for lululemon, Maharishi Ayurveda, Maria Shriver, as well as her own blog. www.kellenbrugman.com