Based on holistic wellness, Ayurvedic principles offer lifestyle recommendations, dietary tips, herbal remedies, and mindfulness techniques that increase resilience to stress and restore inner peace.
Dr. PT Keshwan Nambisan – Co-Founder & Medical Director, UWAY Health “Ayurvedic Healthcare for Complex Health Problems” has an in-depth look at Ayurvedic methods to help achieve stress balance effectively:
1. Daily Routine (Dinacharya): Bringing structure to stability
● A daily routine, or dinacharya, establishes consistency that helps reduce stress by grounding the body and mind.
● Morning routines include oil pulling, tongue scraping, and gentle stretching exercises like yoga, which can promote mental clarity.
● Consistent sleep and wake times create a natural rhythm for the body, promote deep relaxation and help reduce cortisol (stress hormone) levels.
● Self-massage with warm sesame or coconut oil, called abhinga, calms the nervous system, reduces anxiety, and brings a sense of relaxation.
2. Adjustment of diet: Nutrition to calm the mind
● Sattuk Diet: Ayurveda encourages a “satuk” diet — light, fresh, and minimally processed foods — to balance mind and body, naturally calm stress.
● Warm and nourishing foods: During times of stress, warm, cooked foods such as vegetable stews, soups, and khichdi (a rice and lentil dish) are easy to digest and provide a soothing effect.
● Herbs and spices: Certain spices, such as ginger, turmeric, and cumin, aid digestion and improve circulation, balancing the body’s energy flow.
● Avoiding stimulants: Caffeine, processed sugars, and overly spicy foods, which increase stress and disrupt sleep, are recommended to maintain mental clarity and stability.
3. Herbal Support: Adaptogens for Managing Stress
● Ashwagandha: Known for its adaptogenic properties, Ashwagandha supports the body’s adaptation to stress, lowers cortisol levels, and improves sleep quality.
● Brahmi: Often called a “brain tonic,” Brahmi improves mental clarity, memory, and reduces anxiety.
● Tulsi (Holy Tulsi): A natural stress reliever that boosts immunity, Tulsi is known for its calming effects on the mind.
● Shankhpushpi: This herb is valued for its ability to reduce mental fatigue and focus, making it ideal for those who suffer from high levels of stress.
4. Methods of Mindfulness: Meditation and visualization
● Meditation is a cornerstone of Ayurvedic stress management, helping to keep the mind calm and focused.
● Practicing mantra meditation, where a soothing mantra such as “Om” is repeated, can calm the mind and reduce stress-related tension.
● Visualization techniques, such as imagining a calm, peaceful environment, can help strengthen the mind and stop overwhelming thoughts.
● Regular meditation (10-20 minutes a day) builds mental flexibility, reduces anxiety, and promotes a sense of well-being.
5. Physical activity: leading to stress relief
● Yoga: Ayurveda recommends gentle forms of yoga, such as hatha or restorative yoga, which promote flexibility, relaxation and stress relief.
● Walking in nature: Nature therapy is in line with Ayurveda’s belief of connecting with natural elements to restore mental balance. A daily walk outside relaxes the body and mind.
● Grounding Practice: Simple grounding exercises, such as walking barefoot on grass, help balance Vata Dosha, providing a stabilizing effect on mental health.
6. Sleep Rituals: Promote restful sleep
● Ayurveda emphasizes the importance of quality sleep for stress reduction. Creating a sleep ritual, such as turning off the screen an hour before bed and drinking warm, spiced milk with cardamom or nutmeg, helps the body sleep soundly.
● Essential oils: Using lavender or chamomile essential oils on a pillow or in a diffuser has a calming effect, improving sleep quality.
● Aim for 7-8 hours of sleep each night to refresh both body and mind, providing resilience from daily stressors.
Incorporating Ayurvedic practices such as daily routines, mindful eating, herbal remedies, and meditation can help effectively navigate stress and maintain a sense of balance and well-being in the face of modern challenges. .