A Beginner’s Guide To Ayurvedic Massages

Face Massage, The Ayurvedic Way

<p>We all want to achieve and maintain a fit and healthy body. But often, things end at the planning stage because the idea of having to work towards being healthy often slips down our list of priorities because it seems time-consuming. I know that the daily hustle is tedious enough and matching up to the standards of health and fitness influencers isn’t 100 per cent possible. If you just nodded in agreement, don’t stress, Ayurveda can help you find a midway. We all deserve to be in good health and happy, and adopting a few small yet effective Ayurveda lifestyle habits can make a big difference. </p><p>On this World Ayurveda Day, I share with you five lifestyle habits to incorporate in your daily life, for a healthy lifestyle. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_1_1666347540332.jpg"></figure><h2>1. Abhyangam</h2><p>Abhyangam is a simple self-massage routine that helps keep your skin soft and supple, takes the dryness away and also helps promote good sleep. Take a few drops of warm or room-temperature sesame oil and apply it all over the body.</p><p>Protip - Use circular massage strokes over joints and long strokes elsewhere.</p><p>As per the Ayurvedic daily routine aka Dinacharya, Abhyangam is one of the most important rituals and it must be performed daily. Ideally, this must be done before the morning exercise routine. The ideal morning sequence goes like - five minutes of Abhyangam, followed by 15 minutes of stretch, and bathing.</p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_2_1666347533533.jpg"></figure><h2>2. Eating 70 per cent of appetite</h2><p>Ayurveda is the first-ever science that emphasised on gut health. As per Ayurvedic principles, human beings are more prone to be ill if their gut is not healthy. Best way to take care of it is to eat only when you are actually hungry.</p><p>Charaksamhita (one of the three main classic textbooks of Ayurveda) says that while eating, one-third of the meal should be liquid, one-third should be solid and the remaining one-third of space in the stomach should be left empty for air. This helps with the proper mixing of food with digestive enzymes and aids digestion. This is the same principle mentioned in the very popular book ‘Ikigai’, which depicts the life of traditional Japanese people, who lived an average lifespan of more than 100 years. </p><p>AlsoRead0</p><h2>3. Exercise</h2><p>In Sanskrit, exercise is called 'vyayam'. It is one of the most important things to be done daily. The interesting fact is - Ayurvedic exercise is not about quantity, it’s about quality.</p><p>As per Ayurveda, we must always exercise half of our body strength. The tricky part is to understand what is half our body strength since it differs for everyone depending on their age, gender, emotional state, time of the day, and environment.</p><p>The answer to this is: ‘stop when you start panting; when you have started to sweat and you are about to feel tired”. This practice takes a little while to master but if done consistently, it starts to build your strength and stamina and the time duration you stop at, usually starts to increase gradually.</p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_3_1666347518222.jpg"></figure><h2>4. Walk post meals</h2><p>A very simple habit that can amp up your health game is to never sit down or lie down post a meal. Recent studies show that walking for ten minutes post meals can improve our blood sugar levels, prevent obesity, and improve digestion. But guess what, Ayurveda has been saying that for thousands of years. 100-200 steps of gentle strolling post meals can help improve digestion and relieve symptoms of acidity, bloating, gas or constipation. </p><p>AlsoRead1</p><h2>5. Padabhyangam</h2><p>Remember I spoke about self-body massage in the first pointer?</p><p>It’s almost the same as abhyangam, except this has to be done at night, and is limited to the feet. </p><p>Here, 'pad' means 'feet', and abhyangam means 'massage with good fats'. Take a few drops of sesame oil and massage your feet. Start from the sole, go in between the toes and then ultimately, the ankle. Do the same for both feet.</p><p>Ensure to apply a little oil, the same quantity you would use to apply moisturiser or lotion; this ensures you don't feel sticky or uncomfortable and prevents your clothes and mattress from staining. This practice, as per Ayurveda, helps promote good sleep and improves sleep quality over a period of time. </p><p><i>Dr Vaishali Shukla is a registered Ayurveda practitioner and the founder of Vedamrit. Follow her on Instagram at @vedamrit_</i></p>

Dr Vaishali Shukla, a registered Ayurveda practitioner and founder of Vedamrit, suggests small tweaks that can make an ocean of a difference in our daily life.  


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<p>The deep-rooted stigma, fear and denial around mental health often doesn’t let people grasp the seriousness of the condition. And dealing with depression alone without any help and support from family is harder. While some are comfortable opening up to their parents about their mental health, others might find it difficult, and it takes longer for them to get the support they need from their greatest supporters. Having that conversation can be tough, and that’s when parents need to interact, identify the symptoms and ensure treatment for their children as family can be a major source of strength for people suffering from depression.</p><h2>How Deepika's mother identified her symptoms</h2><p>Not too long ago, Bollywood actress Deepika Padukone, who’s been actively advocating mental health through her Live Love Laugh foundation, opened up about how her mother has been instrumental in identifying her symptoms of depression and ensured therapy. Stressing on the importance of family support, the actress told <i>NDTV</i>, “In my own case for example, had my mother and the caregiver did not identify my symptoms, in my moment of vulnerability, had she not had the presence of mind to tell me to or help me reach out to professionals, I don't know what state I would have been in today. Ensuring I was regular with my treatment, with my consultations with the doctors, and of course it takes a toll on the caregiver as well and that's not something new. I think taking care of someone in general, whether it is mental illness or any other form of illness, takes a toll on the caregiver.”</p><figure class="media"><oembed url="https://www.instagram.com/p/CACHuJOjyQd/?utm_source=ig_embed&ig_rid=da8b0fc8-d15b-4207-8091-22b7c828d73b"></oembed></figure><p>The National Mental Health Survey 2016 reported that the prevalence of mental disorders is 7.3 per cent among children aged 13-17 years and it is similar in both genders. We asked Dr Sonal Anand, psychiatrist, Wockhardt Hospitals, Mumbai about how important it is for family and parents to understand and identify the symptoms of their children struggling with mental health? Dr Anand explains, “Disorders of anxiety, depression and self-harm are increasing in children, and it can cause long term adverse effects. One of the best predictors of a child’s success in life is having at least one consistent, supportive, and caring adult, ie., a parent giving unconditional love. By identifying current issues and socio-behavioural changes the family can help a child recognise signs of mental health problems and find out means to solve the issues to achieve balanced mental health required for meaningful existence.”</p><p>AlsoRead0</p><h2>Family support and mental health go hand in hand</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_A_1665666529557.jpg"></figure><p>Parents play a crucial role in every stage of the child’s development. Giving positive reinforcement to a child’s acceptable behaviours gives the child the ability to recognise right and wrong. Elaborating on how parents can support their child’s mental health, Dr Anand further says, “Giving them structured routines help to ease anxiety as they know what is expected of them but being too rigid can cause problems. Talking to them about the importance of mental health, practising empathy, kindness and expressing gratitude help in forming a healthy mindset. Parents could also teach good mental health practices like yoga, meditation, sleep hygiene and appropriate use of screen time.”</p><p>However, it is not difficult to notice changes in behaviours of young kids suffering from mental health issues, as compared to pre-teenagers and adults. Dr Anand says, “In the younger age group, the signs to watch out for are low appetite, inability to sleep properly, weight loss, lethargy, low interest in school or social activities, nocturnal enuresis, nail biting, increased crying and tantrums. Childhood problems of ADHD (attention-deficit/hyperactivity disorder), developmental issues need professional help for confirming diagnosis. Pre-teens are prone for mood swings due to hormonal changes and so it might be difficult to pick up underlying mental health issues.”</p><p>AlsoRead1</p><p>Apart from the above more specific signs to look out for are increased irritability, aggression, addiction to screens, sudden scholastic dip, crying, sleeping issues, staying away from peers, being home-bound and having general preference for isolation. </p>

Recently, Deepika Padukone opened up about how her mother has been instrumental in identifying her symptoms of depression.

Recently, Deepika Padukone opened up about how her mother has been instrumental in identifying her symptoms of depression. Read more on zeezest.com 

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<p>Of the few vegetables that are native to India, bitter gourd or karela is one of them. In the 13th century, karela was shipped to China. Ever since the bitter green has been a part of the country’s food scene. Over time, its popularity grew and, today, it is used across Southeast Asia, Africa, and the Caribbean too.</p><p>As its name suggests, the vegetable has a distinct bitter taste—a characteristic that lends it several medicinal properties. There are two varieties of bitter gourd available in the market. One is a pale green, whereas the other is shorter and dark green in colour. Both the varieties, when unripe, have white-coloured seeds in them. When they are ripe, the seeds turn red.</p><h2>Superpowers</h2><p>Bitter gourd may not be a crowd-favourite, thanks to its bitter taste, but the vegetable is an Indian superfood and this fact can’t be ignored. According to Shirin Kapadia, a Mumbai-based independent nutritionist, it is one of the must-eat local vegetables, especially during the monsoons.</p><p>“Karela is a good source of iron, manganese, potassium, zinc, folate. Besides these, it is also a rich source of vitamin C, which helps build our immune system, and increases the body’s resistance against various infections.” Karela contains 88mg of iron per 100 grams. The recommended dietary allowance for iron is 17mg/day for males and 21mg/day for females. So by consuming just 20-25 grams of karela you can get your daily requirement of iron fulfilled. She adds, “Bitter gourd is an excellent source of dietary fibre—the regular consumption of the same is known to improve digestion by ensuring you have a healthy gut, which in turn aids digestion and better absorption of nutrients.” </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Id-1279-bittergourd-health-benefits-inside-image_1624458514860.jpg"></figure><p>Adding to the medicinal benefits of bitter gourd, Amreen Sheikh, Dietician at Wockhardt Hospital, Mumbai Central shares that bitter gourd contains a high amount of beta-carotene. This property makes it one of the best veggies to alleviate issues related to eyesight and also aids in improving eyesight in the long run. Bitter greens such as bitter gourd possess phytonutrients that assist the liver in managing cholesterol, detoxifying blood, and balancing hormones, mentions author Don Orwell in his book <i>Superfoods Today: Chocolate Sugar Detox</i>.  </p><p>AlsoRead0</p><p>According to Sheikh, bitter gourd is also a must-eat for weight-watchers, as the vegetable is low in calories, fats, and carbohydrates. Not many know, but bitter gourd contains 80-85 per cent water content. This means it will keep you full, stave off cravings for junk food, and keep you well hydrated.</p><p>Of all the properties that make bitter gourd a superfood—the most important one—it’s anti-diabetic. According to The World Vegetable Center’s report, more than 285 million people across the globe live with diabetes, the largest lot being in India. “By 2030, it is expected that more than 370 million people worldwide will suffer from Type 2 diabetes,” reads the report. India being a developing country, bitter gourd serves as one of the affordable natural remedies to control diabetes. This bitter green contains an insulin-like compound that actively helps in lowering blood sugar levels. It is said that raw bitter gourd juice significantly improves our body’s glucose tolerance without increasing the insulin in our blood. </p><p>AlsoRead1</p><h2>Where to buy?</h2><p>In India, bitter gourd is readily available at local vegetable shops and supermarkets. It can also be bought online.</p><h2>How to eat?</h2><p>You can blend bitter gourd in a mixer and drink its juice every morning or just include it in your daily meals as a side dish. Whichever way you choose to consume it make sure you add a dash of lemon juice for vitamin c, which will help in the absorption of iron. From stuffed to fried, there are <a target="_blank" rel="noopener noreferrer" href="https://zeezest.com/episodes/watch-patt-ay-ki-baat-ep-08-with-love-from-ajay-chopra-501">many ways </a>in which you can prepare bitter gourd for lunch/dinner. </p>

There is no sugarcoating Karela’s extraordinary powers and health benefits!

Check out the health benefits of bitter gourd (karela). This Indian superfood is good for eyes, a healthy gut, diabetes, and more. Read Zeezest.com

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<h2>1. What is an Ayurvedic massage and what can one expect from it?</h2><p>Ayurvedic massage is part of the Ayurveda tradition, which is a ritual that combines 5,000-year-old Indian principles of Ayurveda—the science of life—and pressure points. It’s popularly known as Abhyanga, and is therapeutically designed to create balance among the mind, body, and spirit, and help the body to heal itself. </p><p>Ayurvedic massages are generally powerful in dealing with the majority of health conditions related to heart health, digestive issues, respiratory issues, metabolic disorders, musculoskeletal issues, neurological problems and other psychosomatic conditions. It promotes flexibility, digestion, absorption of nutrients, and detoxification process, and aids in quality sleep.</p><h2>2. How many types of Ayurvedic massages exist? Please elaborate.</h2><p>Abhyanga, Udwarthana, Usthadana, Mardhana, and Gharshana are the five most commonly-known types of Ayurvedic massage.</p><h3>Abhyanga</h3><p>Abhyanga is a form of nourishing oil massage using various therapeutic and prescribed oils. These oils are prescribed based on a person’s constitution and presenting complaints. Here, the massage strokes are longer and also in the direction of hair follicles. Abhyanga is known to nourish the tissues of our body and aid the process of healthy ageing.</p><h3>Udwarthana</h3><p>Udwarthana is a dry body massage using therapeutically prescribed coarse herbal powders. This massage can be a little more intense and it is carried out against the direction of hair follicles. In effect, this massage is a detoxifying treatment which helps to improve cellular cleansing. This treatment helps to exfoliate the skin, improve metabolism and also to promote weight loss.</p><h3>Usthadana</h3><p>Usthadana is a type of Ayurvedic massage, herbal paste is used to massage the body. The indications of the treatment are similar to Udwarthana, but this can be taken by people even with a hairy body as it doesn’t create much discomfort. The benefits are the same as Udwarthanam and it is also used as a weight loss remedy and to boost metabolism.</p><h3>Mardhana</h3><p>In Mardhana, we use various strokes similar to western massages such as beating, pounding, percussions, tapping, stamping etc. These massages are done with or without oil and are popularly done as part of head massage or for other localised areas as well. It helps in manipulating the bulky muscles and also helps to stimulate the nerve endings and helps the body to relax. It also has an effect similar to doing an active exercise.</p><h3>Gharshana</h3><p>Gharshana is a massage using a full palm and it is usually a dry massage. This is mainly performed to improve circulation in the body and also to regain body heat. The friction created during the massage helps the body to stay warm and also helps to relax the muscles.</p><h2>2. Do Ayurvedic massages have side effects?</h2><p>Ayurveda massages are usually prescribed by an expert Ayurveda physician. One can very well do self-massage using a prescribed oil and it can be done as part of Ayurveda Dinacharya. However, when massages are taken for a longer period, it needs to be under the supervision of a practitioner. For each body type and conditions, the prescription of therapeutic oil varies. Also one should be careful about the contraindication of the treatment and the allergies of the person. For acute conditions of heart and blood vessels including bleeding tendencies, acute inflammation, blood clots such as in varicose veins or atherosclerosis etc. and pregnancies, one should take advice from a qualified Ayurveda physician before self-prescribing such massages.</p><h2>3. How does one know which type of Ayurvedic massage is for him or her?</h2><p>Ayurveda massages are usually prescribed by taking into consideration various physical, mental, emotional and psychological aspects of a person. Physicians usually try to understand the constitutional analysis of an individual before they prescribe a massage. However, in general, dry skin often would need an oil-based massage for nourishing the body and oily skin would require a powder-based massage which will help to activate the skin functions besides working on other eliminative organs. Self-Abhyanga (Self-Massage) is something everyone can practice as part of the routine Ayurveda regimen. For this purpose, generally, we prescribe oils such as Balaswagandhadi oil (physically active people), Dhanwantharam oil (elderly people) and Pinda Thailam (middle-aged or people with Pita-related disorders). These oils are generally having a tonifying effect on the body and help to regain vitality.</p>

On World Ayurveda Day, Dr Manoj Kutteri, medical director and CEO of Atmantan Wellness Centre, talks about the different types of Ayurvedic massages and their benefits.


Dr Manoj Kutteri, medical director and CEO of Atmantan Wellness Centre, addresses FAQs regarding Ayurvedic massages. Read more on zeezest.com. 