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7 Tips to Increase Low Progesterone Levels Naturally

7 Tips to Increase Low Progesterone Levels Naturally

by | Nov 30, 2022 | ayurveda, hormones

Progesterone levels naturally decline with age

Progesterone is often the first hormone that starts to decline during menopause. The level of progesterone naturally drops in women in their 40s, which is one reason why women of this age experience symptoms such as: low libido, hot flashes, depression, anxiety, menstrual cycle absence and sore breasts, to name a few. 

However, the symptoms of low progesterone are already affecting many younger women and even teenagers today. We will explore now the symptoms and reasons of low progesterone levels and why yours it is so important even if you don’t want to have children and how you can increase it naturally.

Symptoms of low progesterone

You can treat a progesterone deficiency naturally. But how do you know if you’re even affected? The symptoms of a progesterone deficiency can vary:

  • Low libido
  • Sleep disorders
  • PMS* and mood swings
  • Fibroids or cysts
  • Anxiety and depressive moods
  • Hot flashes
  • Spotting in the second half of your cycle
  • Heavy painful menstrual bleeding
  • Menstrual cycle less than 23 days or longer than 34 days
  • Irregular Cycles
  • Luteal phase (between ovulation and period) less than 9 days
  • Infertility 
  • Miscarriage in the first trimester
  • Premenstrual headaches and migraines
  • Swollen and painful breasts
  • Cycle has become shorter or significantly longer
  • Weak bladder

*PMS: Premenstrual syndrome from 4 – 14 days before the period with insomnia, muscle and joint pain, pimples, abdominal cramps, indigestion, chest pain, depression and tearfulness.

Why are healthy progesterone levels so important?

While the hormone estrogen dominates the first half of the cycle and builds up the lining of the uterus and triggers ovulation, progesterone is dominant in the second half of the cycle. After ovulation, the so-called corpus luteum is formed in one of the woman’s two ovaries in the second half of the cycle. This produces progesterone and is along with estradiol one of the most important sex hormones in women. It ensures that the egg cell can nest in the lining of the uterus and that pregnancy is possible.

Did you know that progesterone also

  • ⁣stimulates collagen formation
  • prevents breast cancer⁣⁣
  • reduces inflammation
  • promotes sleep
  • calms the nervous system⁣⁣
  • makes you more stress resistant
  • balances estrogen and prevents PMS symptoms
  • supports the thyroid
  • has a draining effect
  • protects against heart disease⁣⁣

What causes low progesterone levels?

When we enter menopause and the ovaries stop producing progesterone, the adrenal glands continue producing it. The adrenal glands produce the anti-stress hormones adrenaline and cortisol and help regulate several bodily functions including blood pressure, metabolism, and how we react to stress. 

One important thing to mention is that the longer women maintain a healthy menstrual cycle including ovulation and a stable luteal phase, the more balanced the progesterone-estrogen ratio remains in menopause and as fewer menopausal symptoms will occur.

On the one hand, chronic persistent stress leads to functional disorders of the adrenal glands (up to and including so-called “adrenal fatigue”) and also reduces the availability of progesterone. That’s why, supporting healthy adrenal function is, among other things, an essential for women to keep progesterone levels balanced.

And since we need certain macro- and micronutrients and a stable blood sugar level to produce progesterone, nutrition is also the basis for good progesterone levels during our menstrual years and as well in the peri-menopause and post-menopause years. You will receive a few tips on that in a moment.

Besides the absence of ovulation, a too short luteal or corpus luteum phase can lead to low progesterone levels. In addition to that, it is also possible that the corpus luteum does not produce enough progesterone.

However, other factors can also affect your progesterone levels:

  • Chronic high stress level
  • Too much or too little body fat
  • Excessive physical training
  • Age: progesterone levels decrease significantly after age 30
  • Environmental toxins that disrupt the hormone balance
  • Contraceptive pill as it prevents ovulation and stops progesterone production.
  • Liver is overloaded with toxins
  • Obesity and overweight
  • Nutrient deficiencies of macro and micronutrients (explained further below)
  • High prolactin levels outside of breastfeeding
  • Breastfeeding
  • Hypothyroidism (underactive thyroid)
  • Hyperprolactinemia (elevated prolactin)
  • Low cholesterol
  • Luteal insufficiency
  • Imbalanced gut flora
  • Adrenal function is disturbed
  • Chronic emotional stress like persistent worry, etc.
  • Physical stress such as excessive training, autoimmune diseases, dieting, underweight or overweight, lack of sleep, etc. as it leads to high levels of cortisol and the production of fewer sex hormones including progesterone.
  • PCOS* is also associated with a progesterone deficiency

*PCOS: Polycystic ovary syndrome as the most common hormonal disorder in young women with missed or infrequent periods, altered ovaries and increased male hormones.

wrong diet low progesterone

Can the wrong diet produce progesterone deficiency?

There can be multiple reasons for low progesterone and the wrong diet can contribute to a progesterone deficiency like:

  • Estrogens in animal products from conventional farming
  • Xenoestrogens (hormone-active substances)
  • Nutrient deficiency e.g. magnesium, vitamins A, B6, C, zinc, etc.
  • Diet poor in carbohydrates, proteins and healthy fats

But there are ways to treat your low progesterone naturally. Since there are no side effects, it is definitely worth trying them. So that the symptoms of progesterone deficiency no longer torment you.

Can you treat low progesterone naturally?

Yes you can! There are many ways to naturally support healthy progesterone levels. But the first and most important question that every woman needs to ask herself is: Why are my progesterone levels so low in the first place?

Our goal is always to correct the root cause(s) of the deficiency and not just the symptoms. Otherwise you won’t have lasting and profound healing. Attempts to balance hormone levels with progesterone creams or capsules are not a long-term solution and often have side effects.

They don’t fix the actual problem that the body doesn’t manage to produce enough hormones itself. And in most cases, the hormonal problems don’t go away (sometimes they even get worse) – even if it’s often shown that way.

Therefore, first try to find out what could promote lower progesterone levels in you and start there. If necessary, further medical tests and diagnostics are also useful, e.g. to rule out hypothyroidism.

increase low progesterone naturally

7 Tips to Treat Low Progesterone Naturally

Based on the factors that can trigger a progesterone deficiency, you can already start implementing the first steps that will help you to support your progesterone production.

In order to produce progesterone, the body primarily needs the right building blocks – i.e. micro and macronutrients and a stable blood sugar level. You can do that through diet. On the other hand, the body only produces enough sex hormones if it can be sure that there is no danger. Therefore, stress reduction is the second most important pillar when we want to treat progesterone deficiency naturally.

1. Calm your nervous system

Persistent stress is one of the main reasons for low progesterone levels. In the so-called fight or flight mode, the body releases stress hormones like cortisol that prevent ovulation or egg maturation and thus prevent healthy progesterone levels. That is why ⁣stress reduction, relaxation and a positive attitude to life are also an extremely important pillar for treating a progesterone deficiency naturally.

2. Evening Primrose

Evening primrose can have a positive effect on both estrogen and progesterone deficiency and stimulate ovulation. Particularly evening primrose oil is suitable. But you can also sprinkle the tasty seeds on your food.

3. Chaste tree can help

Chaste tree berry is a medicinal plant that can reduce elevated prolactin levels, stimulate luteinizing hormone (LH), promote optimal development of the corpus luteum, lengthen the luteal phase and thereby support progesterone production. See a practitioner to advise you on it.

4. Reduce or avoid coffee and alcohol

Caffeine and alcohol can stimulate the adrenal glands to release stress hormones and affect blood sugar levels – both at the expense of your progesterone levels. In addition, caffeine (like alcohol) can impair the breakdown of estrogen in the liver, so that estrogen dominance can be increased which decreases progesterone levels.

5. Take sufficient micronutrients

that support your progesterone production like:

  • Vitamin C contained in kiwi, strawberries, oranges, papaya or broccoli.
  • Magnesium is found in cashew nuts, green leafy vegetables such as kale and chard, pumpkin seeds, legumes, cocoa, mackerel or brown rice.
  • Zinc e.g. from meat, poultry, nuts and seeds, oysters, shrimp, liver.
  • Vitamin E contained in: sunflower seeds, almonds, hazelnuts, avocado, red pepper, pumpkin, asparagus, pumpkin, broccoli and mango.
  • Vitamin B6 e.g. in salmon, tuna, bananas, spinach, walnuts, beef, chicken, sweet potatoes, beans and plums.

6. Eat enough healthy fats

Eat healthy fats every day because they support ovulation and progesterone production. Sources of healthy fats include avocados, coconut oil, eggs, grass-fed butter, ghee, deep-sea fish, and olive oil.

7. Maintain a healthy body weight and adequate calorie intake

In women there is a close connection between weight, body fat percentage and hormonal balance.

It often happens that women miss their periods if they eat too little or lose a lot of weight, e.g. due to one-sided low-calorie diets or because of eating disorders – often in combination with a high level of exercise.

Menstruating women should consume at least 2,000 calories per day to maintain levels of their sex hormones, including estrogen, progesterone, or testosterone.

But being overweight can also disrupt the balance of sex hormones. Because body fat produces estrogen, high levels of body fat can contribute to estrogen dominance and upset the estrogen-progesterone balance.

Some final words …

You have many options to treat your progesterone deficiency naturally with the right diet and lifestyle. Avoid strict diets, excessive sport and processed foods. A fresh and varied diet provides you with important nutrients that your body needs to function well.

Autumn Season: 7 Tips to Balance Vata Dosha

Autumn Season: 7 Tips to Balance Vata Dosha

by | Oct 7, 2022 | ayurveda, vata

Autumn is Vata Season

Autumn is here! At the beginning of autumn, when the air is still mild and the sun is still strong, a gentle Pitta prevails, which strengthens and warms us. As time progresses, the typical Vata weather begins: it storms, the temperatures drop, the sun is often hidden behind thick clouds. Vata has i.a. the characteristics of being cold, rough, dry and flexible and this is exactly what the weather in the cool and often stormy autumn describes. Not only do these traits dominate our outdoor environment while we’re snuggled up in the warmth of our homes with a cup of tea, they also affect the balance of the doshas in our bodies. Irrespective of our very own dosha mixture, which determines our constitution, the Vata increases in all people at this time.

Particularly affected are people who have either a Vata constitution or a Vata mixed constitution, or a Vata disorder.

An increase in Vata Dosha can lead to symptoms like: dry skin, hyperperistalsis, bloating, cramps, hypermobility, constipation, depression, difficulty sleeping through the night, anxiety and panic attacks, mental circles, hemorrhoids, pain, arthrosis, tinnitus.

However, Vata Dosha disorders in autumn are easier to avoid than you think.

7 Tips to Balance Vata Dosha

1. Always Stay Warm

The cold very quickly imbalances the Vata Dosha. But this is avoidable.

  • Always wear socks.
  • Lie down in bed at night with a warm bottle on your feet.
  • If possible, eat a warm meal 3 times a day.
  • Sweaters and scarves protect you from the cold wind.
  • Small amounts of hot spices warm the body.
  • Eat warming foods e.g. beets, carrots, hazelnuts, cashews, root vegetable soup with nutmeg, herbal teas, ginger, Ceylon cinnamon, etc.

2. Enjoy Spices

Certain Vata Dosha reducing spices ground the body, improve digestion and boost the immune system. Season your food with spices such as:

  • Cardamom
  • Black pepper (in moderate amounts, even better the long pepper = Pippali)
  • Turmeric
  • Ceylon cinnamon
  • Cloves
  • Nutmeg and mace
  • Fennel (lowers Vata through the bloating effect)
  • Coriander
  • Thyme or ajwain seeds
  • Mustard seeds (ideally yellow)
  • Asafoetida (Hing)
  • Cumin
  • Ginger and galangal

3. Sweet, Sour and Salty Lower Vata Dosha

Food is a powerful remedy. Food can either increase or balance the doshas (functional principles / bio-energies of the body). Vata is pacified with sweet, sour and salty foods and flavours.

Sweet (Earth + Water)

Sweet food grounds the body, calms it down, increases kapha and increases vitality. Examples: berries, apples, carrots, cinnamon, cardamom, pumpkin, beetroot, milk, rice, maple syrup, honey in small amounts, cashew nuts – but beware, raw and whole grain foods increase Vata again.

Sour (Earth + Fire)

Sour foods warm the body, increase appetite, improve digestion, and hydrate. Examples: lemon, buttermilk, yoghurt, grapes, berries, sourdough, tangerines, vinegar, ideal also tamarind, amalaki, verjuice (wine & co) as a mild substitute for vinegar.

Salty (Water + Fire)

Salty foods hydrate and warm the body, improve digestion, and aid in detoxification. Examples: sea salt, rock salt, seaweed and soy sauce.

TIP:

If you have a Pitta imbalance you need to be careful with sour and salty foods as they can aggravate it. The same applies for Kapha imbalances that can get worse by sweet, sour and salty foods.

4. Drink Enough Fluids and Eat Enough High-Quality Oils

How’s your skin doing in cold weather? Is she dry yet?

Dryness is a dominant Vata quality. And a dry body is not only a consequence of Vata imbalance, but also a cause. It is therefore important to pay attention to the amount you drink, especially in autumn. Drink 2 liters of warm water in 200ml portions (10 small glasses) during the day.

Furthermore, the use of enough high-quality oils is important to moisturize your body from the inside out. The dry body can benefit from oily food. Ghee (clarified butter), sesame and olive oil protect the body tissues from dehydration and reduce Vata.

Vata types can enjoy foods high in water in the fall, such as zucchini, warm milk, berries, oatmeal, soups, and grapes.

In addition, a daily self-massage of the whole body with warm sesame, olive or ashwagandha oil does not only calm the nervous system and moisturize the skin but also lowers anxiety and stress. Rinse off with hot water about 15 minutes later or put on a pyjama and let it soak in overnight.

5. Herbal tea instead of coffee

Coffee is not essentially unhealthy. But in Vata disorders it is best avoided. Because coffee and other caffeinated drinks dry the skin and body, stimulate the nervous system and imbalance the Vata Dosha.

Much better for the body and brain are warm teas with Vata-reducing herbs like: ginger, cinnamon, fennel, thyme and licorice for the day. Herbs like lavender, chamomile, brahmi, lemon balm, and vanilla make fantastic bedtime teas for vata.

6. Regularity for the Vata Dosha

Regularity is opposed to Vata, the dosha of changeability. It increases the earthy Kapha Dosha and brings stability, harmony and calm. How can you bring more regularity into life?

Fixed times for going to bed (before 10 p.m.), getting up (preferably before 6 a.m.), regular eating times and relaxation rituals in the evening e.g. oil massage, walking, yoga, meditation, breathing exercises, aromatherapy and quiet music help to slow down in the evening and have deep sleep.

7. Let The Soul Dangle

Have you noticed that with Vata excess, it is clearly more difficult to simply let go, to think of nothing for once? It’s even worse in cold and dry weather. Here are a few tips:

  • Take time for yourself.
  • Don’t start the day with your cell phone or computer, but do light physical exercises. It grounds the body and clears the mind.
  • Oil massage (Abhyanga) with sesame or ashwagandha oil is very relaxing and stabilizes the Vata energies.
  • Avoid overworking yourself. If possible, avoid working late into the night as the evening is the perfect time for reflection and relaxation.
  • Vata types should definitely get enough sleep, around 8-9 hours.
  • Daily meditation is a powerful relaxation technique.

If you want to dive deeper into the self-care habits of Ayurveda that help you to feel balanced, energized and grounded, join us for the upcoming Easy Ayurveda Detox or join the group program for women HORMONE THRIVE.

Have a nice autumn darling!

High Sensitivity: How Ayurveda can gently help you

High Sensitivity: How Ayurveda can gently help you

by | Sep 1, 2022 | ayurveda, high sensitivity, home

Highly Sensitive Person (HSP): What is behind it?

Are you just sensitive or highly sensitive? Do you perceive sensory stimuli and emotions much more than others? Do you experience your environment as too loud, too bright, too hectic, too many impressions and too strong smells? Do you sometimes prefer to hide or withdraw into your cocoon?

Highly sensitive people react more strongly to stimuli than other people, they perceive them more intensively and therefore need more time to process them.

Neurobiological studies show that in highly sensitive people, the areas in the brain where sensory information is processed are more active than normal. You can think of it as a kind of data overload pouring into the brain without interruption. That means, the “upstream filter” works differently and less selectively with highly sensitive people. As a result, the increased receptivity to internal and external stimuli sometimes causes sensory overload and earlier exhaustion. Furthermore, the environment and its stimuli are not only perceived more deeply, but also stored in a wider range.

What is high sensitivity?

The term high sensitivity comes from the American psychology professor Elaine Aron. She estimates that this applies to 15-20% of people, but to widely varying degrees. Some only perceive smells particularly intensively, others visual stimuli or noises. In the more pronounced frame, there are fewer people.

They also perceive feelings more strongly, their own as well as those of those around them. Some are unable to differentiate whose feelings they feel so intensely, their own or those of others. Furthermore, they almost often look “behind the scenes”, have thinner skin and intense intuition, sense subliminal conflicts in their surroundings. In addition to that, they often have the impression of being different, they were often the dreamers when they were children and also later, absorbing more and thinking and feeling more.

Highly sensitive people have a particularly rich inner world, their talents include pronounced creativity, a sense of aesthetics, great empathy and differentiated and comprehensive thinking.

High sensitivity and Vata Dosha in Ayurveda

In Ayurveda we speak of the three vital energies Vata, Pitta and Kapha, which are very different in each of us (our constitution). In highly sensitive people, the Vata dosha dominates, which is made up of the subtle elements ether (space) and air. Highly sensitive people have a high proportion of Vata, especially in the mental and spiritual aspects of their constitution. Often also on a physical level, they are naturally delicate and sensitive personality types, which are characterized by a slim physique, dry skin and artistic and sensitive abilities. However, the physical appearance can vary.

Dominated by the air and ether elements, Vata represents the principle of movement, characterized by a multifaceted personality with many different interests, talents and a pronounced sense of perception. Typical mental Vata traits are indecisiveness, a strong imagination, changing preferences, anxious and worried with many circling thoughts. Vata personalities are prone to mental and psychosomatic illnesses, problems with the musculoskeletal system, digestive problems, states of exhaustion, sleep disorders and tinnitus.

The sensitive Vata life energy

The sensitive Vata Dosha can already be influenced by small influences such as noise, smells and visual stimuli. This also means that highly sensitive people, i.e. people with a very high proportion of Vata, suffer particularly from our increasingly overstimulated Vata environment and society and the lifestyle that goes with it. Because this, together with our environment and working world, contributes to an imbalance of the Vata Dosha: Enormous speed, sensory overstimulation, stress, travel, strong insecurity (economic, professional, personal), etc. aggravate Vata. If the “daily battery” is used up, the life energy is tapped, which leads to health problems.

How to ground and nourish yourself with Ayurveda

  • Create places of well-being and oases of peace: Create your snuggly cave, your retreat or your creative space, according to your individual needs. It is important to recognize and use your own feel-good areas, places and times for relaxation and rest, as free as possible from additional environmental stimuli. This can be when you are in nature with a lot of “Prana” (fresh life force), at your home or together with people who give you strength and have a positive effect on you.
  • Warming and grounding foods on the plate: three warm meals a day, enjoyed in peace and quiet. The menu includes grounding and nourishing foods such as pumpkin, sweet potatoes, whole grains as well as enough healthy high-quality fats such as ghee, the Ayurvedic butterfat, avocados, sesame oil (use carefully when you’ve a Pitta imbalance), extra virgin olive oil, coconut milk and others. And of course, warming and digestive spices like ginger, fennel, cinnamon, cumin, basil and saffron. Also golden milk nourishes and provides afternoon indulgence.
  • Get out of your head and into your body more often: Warm, grounding oil massages, meditation and gentle body movements allow us to calm down. Likewise, a relaxed yoga practice with asanas where you have contact with the earth with both feet and where you firmly root yourself. Or just do nothing and enjoying the moment ;o)

And ultimately listen to your own distinct intuition in order to be able to live your own strength! Check out my online group program for women HORMONE THRIVE that is highly Vata pacifying or book a 1-1 session with me to adjust your daily routine and lifestyle to feel calm, grounded and centered.

Ayurveda: What’s Your Digestive Type? Get Your Agni Balanced.

Ayurveda: What’s Your Digestive Type? Get Your Agni Balanced.

by | Jan 10, 2021 | ayurveda, ayurvedic constitution, home

The Power of Digestion in Ayurveda

Ayurveda’s aim is to have a long, happy and healthy life. The key to it is our metabolism, as all diseases have its origin in an imbalanced metabolism. The metabolism is therefore the central point we need to take care of if we want to restore health. The term metabolism refers commonly to the breakdown of food and its transformation into energy. As a result, we metabolise everything that we drink and eat, and the substances that we do not need anymore are eliminated. This process is the basis for our body to maintain itself.

According to Ayurveda we need a harmonious and functioning digestion to stay healthy and to prevent illnesses and imbalances. It is about strengthening our digestive fire, Agni, or also ensuring that it does not become too strong. In other words, we want to bring our Agni into optimal balance.

The four Types of Agni

In Ayurveda, we assume that everyone was born with an individual constitution. This constitution is unchangeable, but it may very well be in balance or not due to our habits and lifestyle. This type of constitution is called Prakriti and defines a person’s unique constitution in balance. However, if we get into an imbalance, we call it Vikruti. Therefore, we want to find out what we currently have too much or too little of, in other words, if our digestive fire is too weak or too strong.

Agni is located in the solar plexus area, the 3rd chakra, in the small intestine area. We want to eat things that burn clean and smooth. Then we experience a glow. If that is not the case, we can experience bloating, headaches, skin impurities, gas and other symptoms of digestive issues.

Without Agni it would be impossible to digest food and emotions. Consequently toxins can accumulate in the body and mind if our digestive fire does not burn optimally.

 

Agni is the main source of life and if you worship Agni, you will be blessed with perfect health. – Dr. Vasant Lad on Ayurveda

 

Ayurveda talks about four different states of Agni: regular or optimal, irregular, too intense, and too slow and weak.

1. Sama Agni: optimal / balanced digestion

Sama Agni means that the Agni is burning hot and clean. If we have a normal and optimal digestion, we have a complete bowel movement once or twice a day. The bowel movement is an important factor in assessing our digestive fire. When you have a complete emptying you know it. The stools have the consistency of a ripe banana, shaped but smooth and soft. Ideally, you should empty yourself within an hour of getting up, without using coffee or other home remedies.

Other characteristics of an optimal digestion are that you feel energised throughout the day. This Agni type has no afternoon low and no digestive discomfort. The immune system is stable and the mind is clear and alert. They are fueled from the inside out.

2. Vishama Agni: variable and sensitive digestion

This type is prone to digestive irregularities due to an erratic fire. The digestion is not steady, but fluctuating. Sometimes it is too fast and frequent, maybe even liquid. Sometimes it is too slow, sometimes too hard and often too seldom. The dosha associated with this type is Vata. When Vata gets stirred up in their mental body, it starts to affect their digestion. The energy from the digestion centre moves up in the brain and is missing in the digestion organs. As a result, Agni is too cold and the food cannot get properly digested. This digestive type often suffers from irregular hunger, weak immune system, and frequent digestive disorders such as: bloating, constipation, indigestion, digestive pain and cramps.

Also travelling and erratic eating patterns affect this Agni type. They often suffer from food allergies and intolerances. Furthermore they feel easily nervous, insecure, unworthy, worried and unprepared.

The bowel movement of Vishama Agni is marked by:

  • often dry and hard, small pieces, rabbit pellets
  • suffering easily from gas
  • bloated belly
  • dark colour and a strong smell
  • sometimes less than once per day or incomplete defecation
  • changes between diarrhoea and constipation

You don’t know your Dosha? Then take the Dosha quiz and learn more about your unique body constitution.

3. Tikshna Agni: too hot and too quick digestion

When we have too much heat in the system, our digestion runs fast or even too fast. It’s like you put oil on a fire. This digestive type often struggles with thin and loose stools due to a digestive fire that is too hot. There is too much bail in the system. The digestion process is too quick and the nutritions cannot be properly absorbed and malnutrition can occur. They sometimes have 3-5 bowel movements per day. This leads to constant hunger and they can eat huge quantities.

In addition to that there might occur: diarrhoea, heartburn, hyperacidity, gastritis and stomach pain. These people get easily hangry. When they are hungry, they need to eat something very quickly, otherwise they can get easily grumpy. We often find here very intense people who tend to impatience, irritability, frustration and over-working.

The bowel movement of Tikshna Agni is marked by:

  • often soft, unformed and diarrhoea-like
  • more than twice a day
  • a lighter colour, sometimes even yellowish
  • a strong smell

Sign up for my free “7-Days to Boost your Metabolism” course and learn the basic principles of Ayurveda for a properly functioning metabolism. Find better sleep, boost your immune system and have a strong digestion.

 

4. Manda Agni: slow and sluggish digestion

The sluggish digestion of Kapha constitutions is characterised by too little digestive fire. The stomach is too wet and they extract too little from the food. Therefore, they often need less food than the other two doshas, ​​which is very difficult for them because of their love for food. The weak digestive fire cannot digest large amounts of food. They are not very hungry, but often have a big appetite. Due to the sluggishness of their digestion, they tend to feel full and heavy after eating.

The lungs are right next to the stomach. As a result, there can be a lot of congestion, trouble breathing, mucus in the sinuses and even vomiting of salvia. This type easily get overweight, obese, congested and is prone to seasonal allergies. Feelings of sluggishness, depression, sadness, overthinking, lethargy, drowsiness and brain fog can be present.

The bowel movement of Manda Agni is marked by:

  • often slowly and less than once a day
  • possibly with mucus
  • sticks to the toilet bowl, the need of a lot of toilet paper
  • is light brown and clay-like

What you can do

An important step to a healthier body is to become aware of our bowel movements. All of this may sound strange at first, as we are not used to talk about bowel movements in our society. However, it is an important tool to find health in Ayurveda. It gives us a lot of information about what is currently not working properly. This helps us to see what we need to do in order to regain health.

If you want a deep dive into Ayurveda to embody daily habits that promote hormonal balance, mental clarity, overall ease and let you thrive in your body for a lifetime, discover my online group program for women

HORMONE THRIVE.

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Is your metabolism balanced? What are the signs of a healthy metabolism?

Is your metabolism balanced? What are the signs of a healthy metabolism?

by | Nov 9, 2020 | ayurveda, metabolism, Nutrition and Diet

What is metabolism? Is your metabolism in balance?

Good metabolism, poor metabolism, too slow, too quick, … The word metabolism is often used – and is often misunderstood. Because metabolism is not the same as digestion.

The metabolism is the basis of all vital processes in the body. Metabolism is roughly understood as all biochemical processes that take place within the cells. In other words: The components of the supplied nutrients are metabolised in the cells.

Enzymes, hormones and nutrients regulate the metabolism. As a result, everything that you eat and drink is broken down and converted by the body. If all metabolic processes run smoothly, the cells live in peaceful harmony.

Bad lifestyle habits can lead to metabolic disorders such as: diabetes mellitus, overweight, thyroid diseases e.g. hypothyroidism and hyperthyroidism, other hormonal and mental imbalances and diseases. A healthy lifestyle prevents and helps to boost the metabolism.

What are the signs that your metabolism is out of balance? Here we go …

  • You have difficulties to fall asleep, and you wake up feeling tired and sluggish.
  • Your hormones are imbalanced and you suffer from menopause, fertility or menstrual problems.
  • In the afternoon you can barely keep yourself from falling asleep.
  • You need coffee to get started in the morning and some alcohol every now and then to calm down and relax in the evening.
  • You regularly crave things that are actually not good for you.
  • Your immune system is weakened.
  • You have blemished skin or other skin problems like psoriasis, rosacea, …
  • You have a thick coating on your tongue.
  • Your bowel movements are not as we would like them to be (read more about that further down).
  • You have a bad breath or bad taste in the mouth.
  • You have undesirable retention of water in the tissues.
  • You are quickly stressed and often do not feel balanced.

Do you recognise yourself here? I am often surprised and dismayed that many people don’t notice these signs because they consider them normal. Because others feel the same way. According to Eastern medicine, none of this is normal!

Let’s take a closer look at your bowel movement. When they are out of whack,

  • Your bowel movements are irregular and you may suffer from diarrhoea, constipation or hard bowel movement.
  • You empty your bowels more than twice a day or not every day.
  • Your stools have a strong smell or sticks to the side of the bowl.
  • You sometimes have heartburn or stomach pain.
  • You have air in your stomach, you have to burp, you have gas or a bloated belly.
  • You sometimes have attacks of hunger pangs or loose your appetite.

These are all concrete signs that your metabolism is out of balance.

In my online program Thrive & Shine you will learn to differentiate more precisely which sign stands for which imbalance, so that you can optimally counteract this.

You will establish simple new routines that help regulate your metabolism and, above all, how you can integrate them into your daily life.

How do you feel when your metabolism works optimally?

  • You have an appetite for the things that are good for you and that keep you in balance.
  • You fall asleep easily and wake up refreshed in the morning.
  • You have your feel-good weight and you like your body.
  • You have a consistent energy throughout the day, even in the afternoon.
  • You have a strong immune system and can quickly counteract if it gets out of balance.
  • Your hormones are balanced – no menopause, menstrual or fertility problems.
  • You have glowing, rosy skin.
  • You are emotionally balanced and feel grounded.
  • Your concentration and focus improve significantly.
Does this sound good to you? We strive for all of this in my program Thrive & Shine.

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Improve your sleep with Ayurveda

Improve your sleep with Ayurveda

by | Sep 18, 2020 | ayurveda, home, Nutrition and Diet, sleep, Yoga

Why sleep is so important

Sleep plays a very important role in our health along with eating healthy and exercising regularly. It influences very much how emotionally stable, mentally clear and physically fit we are. A good night’s sleep gives our body the possibility to begin its night-shift work. During sleep, our body can heal damaged cells and strengthen our immune system. We also recharge our heart, cardiovascular and nervous system for the next day. Deep and sufficient sleep is one of the keys to long-term health and the basis for a functioning immune system. 

Improve your sleep with Ayurveda

Ayurveda or Ayurvedic medicine contains a lot of wisdom for a life in balance, including how to improve your sleep.

Ayurveda is about harmony and balance, especially the balance between the three doshas Vata, Pitta and Kapha. They also play an important role in our sleep. The time we go to bed, what we do before and after bedtime, and of course what and when we eat. This all influences our bioenergies and thus contributes to a night of healthy sleep. 

The role of the doshas in your sleep rhythm

From an Ayurvedic point of view, sleep is the most important regeneration phase of the day. Between 10 p.m. and 2 a.m. our Pitta energy wants to clean the body, picking up the dirt from the furthest corners. Then between 2 and 6 a.m. our Vata energy is very active, transporting the dirt and toxins to the excreting organs.


Digestion

The most important prerequisite for this cleansing process is that the digestion of the last meal is finished before 10 p.m. That’s why it is important to have an early light dinner, at least three hours before you go to bed. If this is not the case, the body sets the priorities differently and focuses on digestion. Hence, prompting the whole system to power up instead of shutting down for the sleep and cleansing process. Consequently, fatigue is delayed and it’s difficult to fall asleep. We also are more likely to wake up at night and therefore, when it is time to get up in the morning… we’re exhausted. 

Lifestyle

Apart from the last meal, our general lifestyle also has an impact on our sleep. Our sleep problems may arise from the fact that there is too much movement, too much Vata, in our internal system. Consequently the body does not find its way deep enough into the relaxation mode. An overactive sympathetic nervous system means too much movement or Vata that is caused by stress, lack of time and an unsteady lifestyle. If we snack between meals, quickly change our routine, don’t get enough sleep, travel a lot and eat foods that elevate Vata, we probably won’t fall asleep and, above all, won’t sleep through the night.

How the Doshas differ

If we compare the different doshas, we note that a Vata imbalance tends towards irregular and light sleep. Vata type will usually wake up between 2 – 6 a.m., unable to return to sleep. They also can have problems to fall asleep. Whereas Pittas sleep can be disturbed by vivid and active dreams or nightmares. Pittas usually experience difficulties falling asleep as their mind is too busy and they can’t stop thinking about their plans, projects and upcoming activites. However, Kapha types are generally good sleepers but when out of balance, they sleep too long which makes them sluggish and heavy. Also after a long and sound sleep they do not wake up feeling well rested.

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How can the Ayurvedic way of life be beneficial for our sleep?

The most important keys points are routine, diet and stress reduction. The optimal routine from an Ayurvedic point of view is three meals at similar times of the day, with the main meal at lunch and a light, early dinner. Of course, it is incredibly valuable to adjust the diet so that we can find a balance based on our constitution. It is also recommended that you go to bed and get up at similar times each day.

But we should also adjust our daily work and stress levels. Stress, regardless of what caused it, lets our nervous system run in a mode that is intended to protect us in dangerous situations. But if we often feel tense, agitated and rushed, then we are preventing the part of our nervous system that is responsible for regeneration, metabolism and sleep, from doing its job.

As a result, we may have permanently elevated cortisol levels. The stress hormone can lead to anxiety, hormonal imbalances, increased appetite, obesity and other issues. That is why in Ayurveda, we not only focus on nutrition and lifestyle but also meditation, yoga and other methods of stress reduction. Therefore the Ayurveda approach is holistic and matched with one’s unique constitution.

ayurvedic food for sleep

How diet affects your sleep

The most important tip is to move the main meal to noon and then eat lightly and early in the evening. From an Ayurvedic point of view, early and light means before 7 pm with little fat and protein and not too complex in composition. You should also eat raw vegetables at lunchtime as they are heavy to digest. This dietary advice is somewhat contrary to some modern-day opinions, but it works. Soups, stews or vegetables, perhaps with a little grain, are ideal for the evening. One-pot meals are especially easy to digest for our metabolism.

To have an early and light evening meal, of course, we need to have a good lunch. Otherwise, we’ll be too hungry. Since the body has the strongest digestive fire around lunchtime – also from a conventional medical point of view – we digest quickly at this time of the day. From an Ayurvedic point of view, our lunch should not consist of a small salad or a sandwich on hand, but of a healthy and rich meal in which we satisfy our fat and protein needs. Interestingly, after such a meal, we are hardly hungry in the evening and can easily get through the night with a small supper until breakfast in the morning. And the body thanks us with a night of deep and restful sleep.

What helps if we have difficulty falling asleep?

The easiest way for the body to fall asleep is when it is relaxed and not struggling with a heavy meal. Ayurveda recommends establishing an evening routine that automates this process. Some examples of activities that would prevent us from falling asleep are: screen time, exciting books, an extremely high pace during the day, and in the worst case, a high pace until late in the evening. Thoughts circle around our heads and therefore our energy, too. After an early light dinner, it’s the ideal time to enjoy moments with loved ones, to go for a walk or to take a bath. Any other non-digital hobby like writing a diary, drawing, performing handicraft works, is great too.

An important factor is the time we go to bed. Kapha energy is dominant until 10 pm. The energy of Kapha helps us to wind down and to notice the first signs of end-of-the-day fatigue. Its energy is heavy, steady and calm and perfect for preparing ourselves for better quality rest. From 10 pm the Pitta energy takes over the lead. This energy rises and makes us active and mentally busy. Ayurveda, therefore, recommends going to sleep during the Kapha time, this means before 10 pm. It makes a big difference in our quality and quantity of sleep.

In addition, the following tools are extremely valuable to help us to come to rest: Gentle yoga exercises that ground and bring our energy down such as Yin Yoga, slow pranayamas such as alternate nostril breathing or meditation. Otherwise, a foot massage with warm sesame oil and an essential oil like Lavender which will help to descend the energy in our body. And finally, golden milk or turmeric milk (also made with plant milk) can also make it easier for us to fall asleep.

Are there specific sleeping tips for the individual doshas?

In addition to the tips for Vata and Pitta that are already mentioned, the duration of sleep is also crucial. Vata types need the most sleep of all. They are not doing well without the mandatory eight hours. With a lot of stress, they may even need more. Eight hours are perfect for Pitta types, even if they usually don’t like it because they have so much to do.

Less sleep is recommended for Kapha types only. Kapha usually has no problems falling asleep and sleeps well through the night. However, they find it difficult to get up. So they need to get up before 6 am. As mentioned, the Vata movement principle is dominant between 2 and 6 a.m. This movement gets us up more easily. But from 6 a.m. Kapha takes over again. And this energy makes it very difficult for us to get out of bed. With Kapha, there is also the fact that a maximum of 7 to 7.5 hours of sleep is better and more relaxing than a long sleep. Too much sleep will make them too heavy and sluggish.

Do you want to learn more about your unique constitution, your Dosha? Take the Dosha quiz here.

BONUS: Yoga and meditation videos for better sleep

Yoga Nidra Tibetan Singing Bowls Sound Bath for Anxiety Relief & Relaxation

Yoga For Bedtime – YUMMY sleepy time yoga with Adriene

A guided meditation for sleep from Deepak Chopra