DR TAMLYN GOVENDER
Ayurvedic medicine is rooted in two primary goals: prevention and cure. As practitioners, our focus is twofold - preserving the health of the healthy and restoring balance to those affected by illness. While adopting a healthy lifestyle is crucial for managing chronic conditions like cancer and diabetes, it holds even greater potential when embraced collectively by society to prevent illness altogether.
Life itself is governed by natural cycles - from the sun’s setting to the moon’s rising - and these rhythms are mirrored within the body, helping regulate our biological clock. When aligning our routines with these cycles, we can naturally enhance our health and well-being.
Tips for healthy living
– Waking up 45 minutes before sunrise is known as Brahma Muhurta. This is the time devoted to becoming one with the creator and focusing on yourself in your mind’s eye. It is a time of pure awareness when everything is peaceful and calm. Research also supports the fact that during this time melatonin is secreted by the pineal gland, which is ideal for spiritual development, learning, and stability of the mind.
– Pranayama is a Sanskrit word formed by the conjunction of two words, namely “prana,” meaning breath of life, and “ayama,” meaning expansion/regulation. It is the yogic art of breathing. It is beneficial in reducing stress, improving oxygenation, removing free radicals from the body, and creating a sense of well-being and calmness.
– Meditation brings peace and harmony into your life. Start with a short meditation as you slowly ease into the practice.
– Exercise/yoga should be done daily on an empty stomach. It improves the strength and lightness of the body. Straining and over-exercise should be avoided.
– Oil massage (Abhyanga) daily improves eyesight, nourishes and strengthens the skin, promotes good sleep, increases longevity, and is a natural way of preserving the youth of the skin.
– Regular meal timings are essential for optimal digestion. Light warm meals are great for breakfast, which should be by 8am and dinner by 6.30pm. Lunch should be the biggest meal of your day and should be around midday when the sun is at its peak.
Start your new year on a vibrant note by incorporating these simple Ayurvedic recipes into your daily routine for a healthier, more balanced life.
Morning Immune Boosting Tea
1 cup warm water
1/2 tsp grated fresh ginger
1/2 tsp turmeric powder
1/4 tsp black pepper
1 tsp honey (optional)
Mix all ingredients in warm water. Sip slowly on an empty stomach in the morning.
Benefits: It boosts digestion, supports liver detoxification, and is a potent immune booster to fight infections.
Kitchari (Ayurvedic cleansing meal)
1 cup rice
½ cup mung dhal
1 tbs ghee
½ tsp cumin seeds
¼ tsp caraway seeds
¼ tsp turmeric powder
½ tsp coriander powder
½ tsp fennel powder
1 pinch of hing (asafoetida)
1 tsp freshly grated ginger
1 tsp pink salt
6 cups water
2 cups of vegetables, for example, asparagus, carrots, celery, green beans, squash, sweet potato, or zucchini
Soak the split mung dhal overnight (or for at least four hours). Strain the water, mix with the rice, and rinse the mixture at least twice, or until the water runs clear, and set aside. In a medium saucepan or pot, add ghee over medium heat.
Then add the caraway seeds, cumin seeds and sauté for a couple of minutes Add the turmeric, coriander, fennel, hing, and fresh ginger. Stir briefly, until you can smell the aroma. Stir the rice and dhal mixture into the spices and sauté for a few moments
Add the 6 cups of water and cook on medium heat and bring to a boil. When the soup comes to a boil, stir in the salt, reduce heat, cover, and simmer for about 40 minutes to 1 hour. Then cut the vegetables into small, bite-sized pieces. About halfway through the kitchari’s cooking process, stir in the vegetables and allow the stew to return to a boil. Continue to simmer until the rice, dal, and vegetables are fully cooked.
Remove from heat and serve warm.
Note: some vegetables, such as sweet potatoes, might require more cooking time and may be added earlier, if necessary. Aim to have very little water remaining when finished. The consistency should be that of a vegetable stew as opposed to a broth. While you want the beans, rice, and vegetables to be thoroughly cooked, excess water and over-stirring can cause the ingredients to become thick and gummy. Garnish the kitchari with fresh coriander.
Benefits: This is easy for digestion, facilitates better gut health and improves overall health
Triphala Detox Tea
½ - 1 tsp Triphala powder
1 cup warm water
Mix the triphala powder in warm water and let it steep for 5 minutes. Drink before bed.
Benefits: Gently cleanses the colon, improves digestion, and aids in weight loss. Please visit an Ayurvedic practitioner before taking this preparation.
Vegetable Soup
1 cup chopped seasonal vegetables (e.g., beets, carrots, spinach)
1 tsp cumin powder
1 tsp coriander powder
1/2 tsp turmeric powder
1 tbsp ghee
4 cups water or vegetable broth
Heat ghee in a pot, add spices and stir briefly. Add chopped vegetables and stir for 5 minutes. Add water/broth and simmer for 15 to 20 minutes.
Blend for a smoother texture if desired.
Benefits: Nourishing, easy to digest, and helps eliminate metabolic toxins
CCF Tea
1 tsp fennel seeds
1 tsp coriander seeds
1 tsp cumin seeds
4 cups water
Boil the seeds in water for 10 minutes. Strain and sip warm throughout the day.
Benefits: Improves digestion, reduces bloating and inflammation, and is a gentle detoxifier.
Govender is registered with the Allied Health Professions Council of South Africa to practice Ayurveda. Her Ayurvedic practice is in Pretoria East. For more information, visit www.ayuhealthandwellness.com, or email [email protected]. To learn more or to get more health tips follow her on Instagram, Facebook, and YouTube @ayuhealthandwellness
* Although these are all natural remedies, they have side effects if not taken properly.