Thursday, February 23, 2017

Dr. Suhas at The Personal Health Summit

(click link above if trouble viewing)


Dr. Suhas Kshirsagar's interview with Global Health Collective on Ayurvedic Healing!

This is a must see interview! Dr. Suhas has a wealth of knowledge and explains the intricate science of Ayurveda in a way that we can all understand.  His knowledge and passion is infectious!  


Find out more about Dr. Suhas by visitng his website:

Thursday, February 16, 2017

New Study! Yoga Relieves Chronic Pain

Image result for yoga



Yoga for Pain Relief: Yoga Offers Effective Relief for Back Pain, Fibromyalgia, and Other Chronic Pain Issues Study Finds



Chronic pain is one of the most common afflictions impacting American adults, with 126 million of us experiencing persistent, recurring, often severe and debilitating pain every year.  Standard pain care, often consisting of medication, tends to provide only partial or temporary benefit.
Also, with addiction to opiate painkillers reaching staggering proportions, health providers and consumers are more actively seeking complementary approaches like yoga for relief. A new review of the evidence published in Mayo Clinical Proceedings, suggests that yoga may play an important role as an effective antidote, particularly for back pain.
Among adults in the U.S, back pain (28%), joint/arthritis pain (21%), neck pain (14%) and headaches (14%) are among the most common. To deal with this pain, a 2012 national survey suggests that a large proportion of Americans (30-40%) turn to some form of complementary care such as yoga, tai chi, and qigong (10.1% combined) meditation (8%), massage therapy, acupuncture, and manipulation (16.6% combined), and natural products or supplements (17.7%) in any given year.  These complementary approaches are most often used to manage back pain (14.3 million), neck pain (5 million), and arthritis pain (3.1 million).
Due to this extensive use of complementary approaches, a group of researchers from the National Center for Complementary and Integrative Health reviewed the clinical research to see which approaches might be best suited for primary care patients presenting with back, neck, and joint pain, and fibromyalgia.
To do so they examined all of the randomized controlled trials (RCTs) published from January 1, 1966 through March 31, 2016. To make findings relevant to US primary care providers, these studies were limited to trials either conducted in the US, or including American participants.
Yoga May Relieve Chronic Low Back Pain
A total of 6 RCTs were identified in which yoga was used to relieve low back pain. For purposes of their review, yoga was defined as a mind and body practice with origins in ancient Indian philosophy in which techniques such as physical postures, breathing techniques, and meditation or relaxation were combined.
These studies included 596 adults (mostly female) who attended group classes of 60-90 minutes in duration in which either hatha, viniyoga or iyengar yoga was offered. The number of sessions ranged from 12 to 24, with classes being held either once or twice a week, and home practice often being recommended.
When compared with usual care, 2 studies suggested that yoga was associated with improvements in pain and function, however these results varied when comparing yoga with exercise or stretching. Three additional studies found that yoga was linked with modest reductions in pain and functional disability when compared to either a wait list or educational control group. No adverse events were reported.
Massage and Manipulation May Reduce Neck Pain
To date there are no RCTs examining the effectiveness of yoga for relieving chronic neck pain. Of the studies using complementary approaches, 4 assessed the use of massage to relieve neck pain and disability. In one study, adult participants randomized to 10 massage therapy sessions over 10 weeks reported significant improvements in neck pain and disability compared to a no-treatment control group.
Similarly, other studies showed that regular massage sessions were associated with improvements, with greater benefits demonstrated for those who received 60-minute sessions 2 to 3 times per week compared to those who attended a session weekly.
Of the 3 studies in which spinal manipulation was tested as an intervention for neck pain, findings were mixed, with some studies reporting improvements following spinal manipulation, while others finding little to no effect.
Yoga Linked to Reduced Knee Pain Associated with Osteoarthritis
Only one, quasi-experimental trial of the effects of seated yoga on osteoarthritic knee pain has been published to date. Participants were elderly adults (mean age 80 years of age), and predominantly men (68.7%). Compared to a convenience sample of matched controls assigned to either a Reiki or an attention intervention, yoga group individuals reported substantially better reductions in pain, stiffness, and functional disability. No adverse events were reported in this study.
Yoga Helps in the Management of Fibromyalgia
A single study of 53 women (average age 53.7 years, 92.5% white) compared the effectiveness of yoga for relieving fibromyalgia symptoms compared to a waitlist control group.  Participants attended 8, 120-minute classes, once per week for 8 weeks. Outcome data showed significant improvements in fibromyalgia symptoms for the yoga group at the end of the study, with no adverse events reported.
Safety
Unfortunately, very few of the trials reviewed published safety data. Of those that did, the most common incidents reported were minor muscle or joint soreness in the yoga and tai chi studies, some gastrointestinal upset in tests of dietary supplements, and minor pain and/or bruising in the acupuncture trials. The absence of consistent reporting makes it difficult to draw definitive conclusions about the safety of these complementary forms of care.
Summary
As is consistent with most reviews of complementary therapies in general, and yoga in particular, conclusions are hampered by a number of methodological issues, the most notable being small, homogeneous (white, female, older adults) samples. Small sample sizes are more prone to false negative results, and homogeneous samples limit the extent to which we can generalize results to a more diverse population of individuals in primary care settings. In addition, most complementary approaches lack standard treatment protocols, making it difficult to determine which aspects of the intervention are effective, and the dosage necessary to attain an effect. Continued, well-funded and rigorous trials will be needed to provide a clear account of how these approaches work, why and for whom.
Bearing that in mind, the results of this systematic review suggest that yoga and other complementary alternatives may provide safe, moderately effective alternatives for pain relief. This is good news for the millions of adults seeking to reduce or eliminate their reliance on painkillers, and other pharmaceutical treatment options.

*Disclaimer
The sole purpose of these articles is to provide information about
the tradition of yoga and ayurveda. This information is not intended
for use in the diagnosis, treatment, cure or prevention of any
disease. If you have any serious acute or chronic health concern,
please consult a trained health professional who can fully assess
your needs and address them effectively. Check with your doctor
before taking herbs or using essential oils when pregnant or
nursing.


Wednesday, February 8, 2017

Dinacharya: A Routine to Align Our Natural Rhythm

by Manas Kshirsagar, BS, CAP, Certified Ayurvedic Practitioner 




















From an Ayurvedic perspective, following a dinacharya, or daily routine, aligns us with nature’s rhythms each day. There is new evidence that demonstrates that our genes may have, over time, lost their ability to hear the natural circadian rhythms of nature. Doctors are only now beginning to understand exactly how important it is for the body to stay in rhythm with nature. In our modern high-tech world, it is becoming a challenge to align our body with the laws of Nature. Our priorities have shifted from being existential to being very concerned with to-do lists, work schedules, finances, etc. Many times, we are so bent on our daily activities that we ignore our health and well-being in order to achieve what we believe is of utmost importance at that particular moment. With social media and cell phones giving us instant access to anyone in the world, these “distractions” may take us out of balance and we lose alignment with the rhythms of nature.
So, how do we realign our routines with the rhythm of nature? Daily responsibilities and stress aside, following this simple dinacharya will help us get on track. We can start slowly by implementing our routine in a manner that is not stressful to us or our schedule. If easy, eventually we can accommodate all the best Yogic techniques and use them as tools to keep our mind, body and spirit balanced!
Outline of Ayurvedic and Yogic Daily Routine for Healthy Adults
Morning 5:30-8:00 a.m.
  1. Arise early in the morning, preferably 30 minutes before sunrise.
  2. If easy and natural, evacuate bowels and bladder. If this is not natural, try taking Organic Digest Tone and/or Premium Amla Berry before bed.
  3. Clean and brush the teeth.
  4. Clean, or scrape, the tongue with a tongue scraper.
  5. Clean the eyes by sprinkling with cold water.
  6. Drink a cup of hot water, or a glass of warm water with a teaspoon of honey (honey should never be heated and one should purchase unpasteurized, unheated honey*), or drink a glass of fruit juice at room temperature.
  7. Perform Abhyanga, a warm-oil massage, for 7-10 minutes. Abhyanga can be a daily practice. We recommend at least twice a week and especially on the weekends.
  8. Brief warm-up exercises, stretches, Yoga postures, or 5-10 Sun Salutations for 10-12 minutes.
  9. Bath or shower, preferably with warm water. Begin with a comfortable temperature and, if you can do so comfortably, gradually lower the temperature as low as possible. Favor washing your head and hair with cooler water — regardless of prakriti, this is something that helps to reset the nervous system first thing in the morning and enliven prana!
  10. Wear clean and comfortable clothes, suitable to season and activity.
  11. Practice the Transcendental Meditation® technique or the meditation of your choice.
  12. Enjoy a well-cooked, light breakfast such as stewed apples or poached pears.**
  13. Work, or study.
Mid-Morning 10:30-11:30 a.m.
Have a soothing drink: warm water, or herbal tea; and, if hungry, a snack: fresh fruit, fig bar, etc.
Afternoon 1:00-2:00 p.m.
  1. A well-cooked lunch consisting of balanced foods. Check out these dosha dietary guidelines.**
  2. Take a brief rest after lunch for about 10-15 minutes, away from work and stress.
  3. Work or study.
Mid-Afternoon 3:30-4:30 p.m. Have a soothing drink: warm water, herbal tea, Organic Vata Tea, etc.; and a snack: fruit, fig bar, etc.
Evening 6:00-7:00 p.m.
  1. Physical exercise of choice for 20-30 minutes. Preferable exercises are Sun Salutations, Yoga postures, swimming, or brisk walking.
  2. Leave an interval of 20-30 minutes between exercise and dinner.
  3. Dinner consisting of balanced foods.**
  4. Brief walk for 15-20 minutes.
  5. Relaxing recreational activities.
  6. Early to bed: 9:30-10:30 p.m. The ideal is eating three hours prior to sleep. At a minimum, leave about a 60 to 90-minute gap between dinner and going to bed, as this will aid digestion and allow for deeper sleep.
* Ayurveda recognizes that heated honey changes form and is very hard to digest. It is, in fact, considered quite problematic. Infants and small children should not be given raw, unpasteurized honey. Read more about Honey Under Heat.
**Breakfast, lunch, and dinner should support a balanced diet according to your individual constitution, daily requirement, and season. Take the vpk® dosha quiz to learn more about your unique combination.
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Manas Kshirsagar is a Certified Ayurvedic Practitioner. He comes from a Rig Vedic Bramhin tradition with an extensive Ayurvedic background. He graduated from Aloha Ayurveda Academy and completed his BS in Health and Physiology from Maharishi University of Management. He is an acclaimed Wellness Consultant, and expects to complete his Master’s program (Ayurveda & Integrative Medicine). He has worked as an Ayurvedic Consultant at MAPI and the prestigious Raj Panchakarma center in Fairfield, IA. He is a Health Educator who is passionate about health and fitness. He has worked with clients of all age groups and specializes in Lifestyle Medicine. Providing a holistic approach to medicine, his philosophy of healing revolves around Diet, Yoga, Meditation, Detoxification, Nutrition & effective Stress Management. Appointments available at Serenity Spa I Soul Yoga near Sacramento, CA.

Disclaimer
The sole purpose of these articles is to provide information about the tradition of ayurveda. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease. If you have any serious acute or chronic health concern, please consult a trained health professional who can fully assess your needs and address them effectively. If you are seeking the medical advice of a trained ayurvedic expert, call or e-mail us for the number of a physician in your area. Check with your doctor before taking herbs or using essential oils when pregnant or nursing.
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