TOP 5 LIFESTYLE CHANGE RECOMMENDATIONS
DR ARUNA
Holistic Psychiatrist
Here's my TOP 5 list for YOU
1. Normalize your sleep wake schedule.
We are diurnal beings, and so our circadian rhythm and timing of all biological functions is linked to the sun’s movement across the sky. Hence, waking up with the sun, eating our largest meal at noon (when the sun is at its peak in the sky), no meals after 7 pm, and going to sleep within 3 hours of
sunset is by far the single most important change you can make for your health.
So, going to bed by 9 or 10 pm and waking up by 6 am is ideal. This suggestion is derived from Ayurvedic science of Dinacharya.
2. Oil pulling with sesame oil (my favorite) or coconut oil for 10 to 20 min.
An ancient but contemporary self care practice from Ayurveda, pil pulling involves holding a tbsp of your favorite oil in your mouth and swishing for 10 to 20 min. Then, spit into a garbage can (if you live in colder climates like me!). Rinse your mouth with warm water and finish my gargling with warm water.
Oil pulling has many benefits – removes plaque, helps with bad breath, normalizes the oral microbiome, helps to detox the mouth and throat regions, etc.
3. Drinking a glass of warm water first thing in the morning
I like to sometimes add 1 tsp of ACV or juice of half lime. Warm water will gently stimulate our digestive fire and can aid in bowel evacuation. Lime juice or ACV will help alkalinize our body, and ACV is especially helpful for acid reflux. This ritual also helps to detox the body and hydrate after a night of fasting.
4. Movement
Very essential to get our system going. I prefer doing gentle yoga especially Surya Namaskar (or sun salutation) sequence as this one exercise can increase flexibility and also wake up the “sun” in our bodies aka our digestive fire.
5. Last but just as important is self-awareness and meditation exercises.
Grounding ourselves first thing in the morning, connecting with our higher self, practicing gratitude, and learning to quiet the chatter in the mind is essential to set the emotional/energetic tone for the day.
Now, for beginners, this may seem like a lot to do at once :). Trick is to start with easy steps. Make an intention with regard to your waking and sleeping routines. Become aware and see how these changes are affecting you. Because only with self awareness can you make empowered decisions.