Wellness Practices - Ayurveda

Ayurveda

This more than 3,000-year-old wellness tradition originating in India literally means “science of life” in Sanskrit. It preaches relaxation, meditation, cleansing, connecting with nature and more while eschewing the use of chemicals. The diet promoted by Ayurveda is believed to be extremely beneficial in preventing hair loss and strengthening hair. Additionally, Ayurvedic herbs are also prescribed to help cure digestion problems and skin issues and to help speed up metabolism. Western medicine is now exploring whether one, turmeric, helps reduce inflammation and whether another herb, ashwagandha, is useful in the treatment of neurological disorders like depression and epilepsy.

This from OZY.

Healing Foods

This fascinating article in Atlas Obscura talks about the power of healing foods. With a long history of research, it is now possible to access the archive --

Half a century after Professor Wayland Hand started it, a group of UCLA researchers has made the Archive of Healing available to the public. Now a searchable database, the Archive of Healing includes 700,000 pieces of data, digitized from more than 1 million index cards, ranging from folk sayings and rituals to incantations and recipes. The archive represents 50 years of research spanning six continents, two centuries of ethnographic study, and 3,200 journal articles. According to the current director, David Delgado Shorter, Professor of World Arts and Cultures/Dance at UCLA, it’s one of the five largest archives of healing-related knowledge in the world. The UCLA archive is unique in the breadth of cultures it represents—and in its approach to that representation.

The Encyclopaedia of Healing Foods

Pandemic Stress Reducers

Are you feeling extra anxious and stressed now? Many of us are. Consumer Reports has offered a few ways to reduce stress during this pandemic. Read the full article in the above link and here are the toplines --

The Basics: Eating, Sleeping, Exercise

Getting enough sleep, exercising regularly, and eating a healthy diet can help you manage stress and reduce anxiety, and may help maintain a strong immune system. These goals may seem unreachable when you’re stressed out, but they don't have to be. 

Before you give in to a food craving, ask yourself whether you're really hungry or whether you're actually feeling frustrated, sad, empty, or lonely. Once you identify the feeling, it's easier to consider better choices. Here, other strategies for reinforcing healthy eating.  

Whether you go to the gym regularly or like to walk, jog, or ride a bike outside, your exercise regimen has probably been disrupted, too. That means you’re probably not getting your usual stress-relieving dose of the feel-good neurotransmitters endorphins that exercise provides. But most areas still allow solitary outdoor walks and runs (as long as you socially distance), and today, there are more ways to exercise indoors than ever. And you may not need a whole lot of physical activity to improve your mood; even a 15-minute walk can make a difference.

And though it’s not surprising that stress can keep you from sleeping well, a lack of sleep and an abundance of stress can create a vicious cycle: lying in bed awake can lead you to ruminate even more, and those swirling thoughts can further keep you from dozing off.

Basic bedroom sleep hygiene—keeping the room cool and dark, staying off electronics before bed—is a good place to start. Some sleep apps may be helpful as well, by blocking out outside noise, for instance.

Breathe . . . Deeply

Stressed-out people tend to take quick, shallow breaths, which further exacerbates the fight-or-flight response.

Interrupting that cycle through a conscious effort to breathe slowly and deeply—aiming for five to six deep breaths per minute—just for a quarter-hour or so a day is a surprisingly effectively way to relieve feelings of anxiety and stress.

Corsica recommends diaphragmatic breathing, a form of slow, deep breathing that involves a purposeful expansion and contraction of the diaphragm and belly. A small study published in Frontiers in Psychology in 2017 found that people who engaged in 15 minutes of diaphragmatic breathing 20 times over 8 weeks showed improved attention and mood, and lower levels of the stress hormone cortisol, compared with a group who didn’t do the breathing sessions.

Want to try? The Cleveland Clinic is one source for online instruction in the technique. The University of Michigan’s Michigan Medicine provides video instruction. 

Focus on the Short-Term

It's hard right now not to wonder how the pandemic will resolve, but thinking shorter-term has been found to be a more useful way to handle the stress, according to a study led by Neupert and published in the journal Personality and Individual Differences.

“My lab’s study found the best recipe for dealing with everyday stressors is to try to simultaneously plan ahead about what you can control and stay in the moment mindfully,” she says. “That means recognizing what’s going on in the present without trying to change it. That’s what we found was the best combination for resilience to stress.” 

These findings might be especially relevant now, she says. Mindfulness—which has been defined as staying focused on the present—has long been known to help reduce stress, and there are techniques you can use to get better at it, such as yoga (you can search for "yoga for anxiety" or "restorative yoga" online, and if you're new to yoga, here's how you can get started) and meditation (the UCLA Mindful Awareness Research Center provides free online guided meditations).

Mapping out and following a plan for the week or just the next day can also help, by giving you a better sense of control, experts say. Clinical and forensic psychologist Paula A. Madrid, Psy.D., of New York City, recommends creating a daily schedule of simple, reasonable actions to take: call a friend, try a new recipe, work in the garden. If you’re working from home, shower and dress, says UC Irvine's Garfin.

Look to a Positive Future

It may feel like we've all spent an eternity social distancing, but the pandemic will eventually end, Madrid points out. And while there’s no way to know what details of your life may change permanently, it’s fine to put your imagination to work in a positive way.

“Project your mind to the future, to a year or even a few months from now, to give you a sense of relief from the present,” Madrid says.

Planning a future winter vacation or figuring out the details of your next landmark anniversary party can remind you that there are happy activities to look forward to down the road.

Working on projects or skills that you can use after the pandemic—learning a language, taking an online knitting class, or reorganizing your home—may also be helpful, says Corsica: “Tasks that distract you in the here and now but also benefit you in the future are wonderful.”

Keep Up Key Connections

Whatever communities are most important to you—whether it’s your religious congregation, gym buddies, or book group—try to stay in touch.

You may not be going out, but technology today provides us with multiple ways to connect with other people. For instance, your gym or house of worship may be holding livestream or recorded sessions online. And you can “see” friends and family on your smartphone, tablet, or computer by using video conferencing services like Google Hangouts, Skype, or Zoom, many of which offer free versions (be aware, though, of potential privacy concerns).

If you miss catching a favorite show with a friend, innovations like Google Chrome’s free Netflix Party extension let you share that experience long-distance, too. Playing online group games like Words with Friends can also help you feel connected.

“Try to find whatever ways you feel comfortable with to stay socially connected,” says Neupert. “Reach out via phone, text, video conference when you find yourself missing a social connection or feeling lonely.” 

That said, you may feel you’re getting too much contact with others, especially if your family is large and your home is small. “You don’t usually spend this much time with anyone,” Garfin points out. Make sure to carve out private time for yourself, and let each member of your family do the same.

Limit Your Intake of News

Watching and reading endless news stories about the pandemic? Getting accurate information is crucial for well-being during quarantine, according to a review of research published online in February’s The Lancet. Having the right info about the real risks of contracting COVID-19 and the reasons for self-quarantining and social distancing can also help keep you from catastrophizing, experts say.

At the same time, too much information—even if it's correct—can be overwhelming. “Staying glued to the TV, watching the exact same press conference three times, is probably one of the worst things you could do,” Garfin says. 

How much is too much? Madrid’s rule of thumb is “Do not watch the news more than an hour a day.”

And limit the number of media options to those that you really need. Stick with trusted, science-backed sources like the Centers for Disease Control and Prevention and news from your state or local government and health department sites, which can advise you on issues such as park closings or transit changes in your area. If you're frustrated by the ever-changing guidance and advice, know that it's normal in a new situation. As experts learn more about the coronavirus, you can expect guidance to change again. 

 

Find a Way to Nature

Feeling a connection with nature has real, restorative effects on your sense of well-being and, according to a 2019 study from University of Michigan at Ann Arbor, even 20 minutes can measurably reduce levels of stress hormones.

That’s especially true if you can get a little exercise while you’re outside. “It’s helpful to take walks for mental and physical health within social distancing guidelines,” Garfin says. 

But if you're stuck indoors, research suggests that soaking in a view of a natural setting—trees, a lawn, a garden—can reduce stress symptoms, as can exposure to household plants or herb gardens. Even sitting near a window that provides sunlight can help improve your sleep and quality of life, which in turn can ease feelings of anxiety. And a small 2015 study from the Netherlands found that gazing at photos of nature helped people recover from stressful events. No pictures of forests or fields on hand? Try a virtual tour of a national park or live cams of waterscapes. 

Do Good to Feel Good

Hardship can be easier to bear when you feel it's for the good of the larger community, according to the authors of The Lancet review about quarantines.

Research also shows that giving to others in some way—whether it’s sewing masks, food shopping for an at-risk neighbor, or talking a not-so-tech-savvy friend through setting up FaceTime—can make you feel happier and less stressed, Neupert notes. (Here, a rundown of ways to help.) "And it’s a two-way street," she adds. "People you reach out to can benefit you, too."

Know When to Get Expert Help

Some of us may need, or simply want, more support in coping with anxiety or sadness.

Seek help right away if you've thought of harming yourself or others. If you don't have a mental health provider, call 911 or the National Suicide Prevention Lifeline at 800-273-8255, which offers free, confidential help.

For others, "if you realize that your thoughts, behaviors, or feelings are preventing you from feeling like you’re functioning or able to get through a day, that’s a sign to reach out,” says Neupert, including “if you’re having trouble getting out of bed, or you’ve lost interest in activities, or you feel really hopeless.” 

Fortunately, finding counseling or a medication consult via phone or computer is far easier than it used to be. The American Psychiatric Association (APA) has been training its member doctors in telehealth, and regulations on telehealth have been temporarily relaxed.

If you have a therapist or psychiatrist, ask whether he or she can “see” you virtually (check your insurance coverage first). Many health insurers are also now offering telemedicine services, or your primary care provider may be able to recommend a mental healthcare provider who does virtual counseling.

Your local hospital may also have sliding scale mental health services, and some local health department websites offer contact information for social service resources. Companies, like Amwell and MDLive, offer telehealth psychiatry as well as psychological therapy. (Costs vary depending on insurance; out-of-pocket fees are usually less than $100.) 

The National Alliance on Mental Illness has a long list of mental health resources, including hotlines and warmlines—for non-emergency situations. The APA has a resource list as well, along with advice for families of those who are struggling emotionally.

Additional reporting by Nadia Torres

 

 

Consumer Reports

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Spirit Homes in Thailand

 Hannah Beech writes for the New York Times about Thailand's spirit homes:

In Every Corner of Bangkok, Spirits Need a Home and Maybe a Strawberry Fanta

BANGKOK — These spirits were not wearing face masks. They appeared well fed, untroubled by the hunger pangs that have afflicted some Thais during the lean times of a pandemic.

But despite the spirits being so coddled — or perhaps because of it — the spiritual adviser accompanying them looked nervous.

These spirits, or at least the pair of figurines representing them, were too tubby to fit through the door to their new spirit house at the Baan Pitak condominium in Bangkok.

For the next hour or so, incense and incantations swirled. A gong pierced the steamy air of Bangkok.

Then, holding his breath just a little, Kitsana Phattharasirisap, the spiritual adviser, rose to his tiptoes and nudged the statues through the intricately carved entry to their new abode. Magically, they fit. A diet of prayers had slimmed them down in under 60 minutes, he said.

“If you don’t believe,” Mr. Kitsana said, “then it won’t work.”

Many Thais do believe in such spirits, and Mr. Kitsana, 47, thinks this may help explain why the coronavirus pandemic has so far largely bypassed the country. Thailand, a nation of 70 million people, has recorded only about 3,130 cases of the virus, with 58 deaths, despite having had the first confirmed case outside of China.

“Thai people respect ghosts and spirits,” he said. “Every day we pray and, you will notice, our country has not had many cases of coronavirus. The spirits listen to our prayers.”

In every crowded corner of Bangkok, whether by a tin-roofed shack, a glass-plated skyscraper or a marble-pillared government hall, there are said to be spirits who need placating. A coronavirus lockdown is no excuse.

The spirits also require spirit houses, which look like dollhouses mounted on pedestals. These range from a few pieces of plywood hammered together to create a miniature bungalow to gilded structures with ornate spires that cost tens of thousands of dollars. The figurines, sized to live inside, typically fit easily in the palm of a hand.

Spirit houses are common throughout Thailand, Myanmar and Cambodia, although the architecture differs by country. While not everyone believes, the practice is widely respected and the houses are an ordinary and integrated part of Bangkok’s cityscape, like church spires in an American town.

All these spirits expect sustenance, like a bunch of bananas, a cooling coconut or a mound of sticky rice. The offerings are usually placed at the front of the spirit houses in the morning by homeowners or building staff members, along with incense and garlands of marigolds and jasmine. Ants or rats may raid in the afternoon.

The spirits are not unreasonable, said Nongrak Puwasawadi, a self-employed spirit communicator, who enters a trance and advises people on the spirits’ druthers. In times of economic crisis, they will scale back their expectations.

“Like now, with the coronavirus, they will be happy with a glass of water for refreshment,” said Ms. Nongrak, 75. “But if it’s a more fortunate time, Kuman Thong would like a remote-controlled car.”

Kuman Thong, a young boy with a topknot and pantaloons, is one of the more popular spirits. Today, he is represented in spirit houses and on family altars by plastic dolls with cherubic features.

In an earlier era, his worship used to involve the preservation of stillborn babies with layers of lacquer. The practice of using fetuses in rituals has been outlawed but has still been seen in recent years.

Like many spirits, Kuman Thong favors certain brands, and he is especially fond of strawberry Fanta, according to Ms. Nongrak.

“Red is a nicer color than the brown of Pepsi,” she said.

In their houses, many spirit figurines come with entourages of servants, dancers and bestiary. There are the elephants and tigers that are native to Thailand, but also zebras. No one seems to know for certain why zebras, although some theorize it has to do with the safety associated with zebra-striped pedestrian crossings.

There are spirits that organize other spirits, and there are spirits that are standoffish. There are spirits that are evil, and it’s worth ensuring that the good spirits are on your side.

Some spirits live in trees, and the mightiest ficus trees are wrapped in multicolored sashes, with incense and sweetmeats placed among the roots.

The cosmology of spirits in Thailand — a Buddhist-majority nation with crosscurrents of Hinduism, Chinese ancestor worship and animism — is vast. Some spirits are family forebears. Others are demigods in the Hindu pantheon. Still others come with the land and stay on the land.

And this shared occupancy is something that developers and homeowners must contend with each time they build on the land.

It was early this year, as construction progressed, when the spirits of the Baan Pitak condominium made their unhappiness known. The former owners of the land — the human ones, that is — had built spirit houses. But they were, frankly, a bit plain. And they faced in the wrong direction.

The construction workers, who were living on-site, began receiving nightly visitations, they said. Two of them got sick and were convinced the spirits were to blame. The workers talked to the forewoman, the forewoman talked to the building manager, and the building manager talked to the landowners.

“I don’t believe in this stuff but my wife does,” said Pitak Nopprapun, who owns the land with his wife. “I listen to my wife.”

The $1,100 ceremony to sanctify the new spirit houses took place on a particularly sticky day in late May. Most everyone was dressed in white, even the spirits, although one spirit overlord figurine was decked out in gold, clutching his usual sword and pouch of money.

The spread laid out for the spirits, to ease their transition from one set of houses to the others, was sumptuous: papayas, bananas, tangerines, pineapples, watermelons, mangoes, coconuts, corn, taro, sweet potatoes, rose apples and, at the center of it all, a pair of pig faces.

After the ceremony, the pigs’ faces were given to the construction workers to eat, minus a chunk of one ear, which was sliced for an offering.

“I believe in science,” said Nutthikan Bunthanalaksamee, 29, the building manager, who was recording the ceremony with her cellphone. “But I respect people who have their beliefs.”

Mr. Kitsana, the master of ceremonies, is a one-stop spirit shop. In addition to communing with the spirits, he sells spirit real estate. His priciest cement spirit houses cost more than $12,200 in a country where the average yearly income is about $8,000.

After the ceremony, the pigs’ faces were given to the construction workers to eat, minus a chunk of one ear, which was sliced for an offering.

“I believe in science,” said Nutthikan Bunthanalaksamee, 29, the building manager, who was recording the ceremony with her cellphone. “But I respect people who have their beliefs.”

Mr. Kitsana, the master of ceremonies, is a one-stop spirit shop. In addition to communing with the spirits, he sells spirit real estate. His priciest cement spirit houses cost more than $12,200 in a country where the average yearly income is about $8,000.

“Young people have forgotten about the spirits but maybe with the coronavirus they will slow down and worship more often,” he said.

Their obsession with social media, all that careful tending of virtual spaces, he said, came at the expense of nurturing the spiritual realm.

“If you take care of the spirits,” Mr. Puvisit said, “they will take care of you.”

The Power of Tumeric

There are many foods and spices out there that seem to have powerful healing properties. Tumeric is a spice most commonly found in Indian cuisine.

"They call it the spice of life," says P. Murali Doraiswamy of Duke University, commenting on the potential of Turmeric , a common ingredient of Indian curries, to combat arthritis, Alzheimer's and cancer. In fact, "doctors trained in Ayurvedia medicine, a traditional medical system in India," have used "turmeric to treat inflammatory diseases such as arthritis" for centuries. Western researchers are now arriving at similar conclusions, as a new study published in a journal called "Arthritis & Rheumatism" reveals that turmeric, when injected into rats "almost completely prevented the onset of arthritis."

Not only that, but "rates of Alzheimer's in India are about four times lower than in the USA," according to Gregory Cole of UCLA. It's believed that "curcumin" is the "powerful substance" in turmeric "that might protect the brain from damage that leads to Alzheimer's." A "test-tube study" by UCLA researchers at UCLA in October "showed that curcumin could help clear the human brain of toxic protein deposits thought to cause the memory loss and confusion of Alzheimer's." In addition: "A study of more than 1,000 older men in Singapore last year found that those who ate lots of curry-spiced food did better on memory tests than those who rarely ate the spice." Bharat Aggarwal of the University of Texas-Houston meanwhile advises that it's too early to conclude that curry is a cure for cancer, but says evidence is mounting.

"The curcumin in curry seems to shut down genes that trigger the development and spread of breast cancer" in animals. "And a preliminary human study suggests curcumin supplements might -- in a handful of cases -- be able to stabilize pancreatic cancer ... Epidemiology studies in humans also have linked frequent use of turmeric spice to lower rates of breast, prostate and colon cancer," according to Dr. Aggarwal. It's possible to buy OTC supplements that contain curcumin, but why not go to the source and give Indian food a try. Darci Jayne, who started eating Indian food once or twice a week to help her arthritis, noticed an additional benefit -- her joints not only felt better but she also lost weight, finding that a hearty Indian meal made her less prone to nibbling on late-night snacks.