Ayurveda is a combination of two words from Sanskrit, "Ayur" meaning life, and "Veda" meaning knowledge. Ayurveda can be translated as 'the knowledge, or science, of life.' This knowledge serves two purposes: maintaining health and preventing and/or curing illness.

An Ayurvedic lifestyle contributes to creating more self-awareness. By living a lifestyle that aligns with your needs, you'll notice physical, emotional and mental improvements. You can feel more vital, resilient, and can experience increased energy and self-confidence. See it as a journey to self-discovery!

Adopting an Ayurvedic lifestyle can strengthen your immune system, leading to a gradual disappearance of symptoms and reduced susceptibility to illness. The Ayurvedic principles are applicable to everyone in every stage of life.

What is Health?

Ayurveda views the body, mind, soul, and senses as a holistic entity. Health is considered when all four are in balance, and this balance can be maintained through our diet, lifestyle, and mindset.

Although Ayurveda has a strong focus on the physical body, its effects extend to other areas. Remember, they are all connected. A healthy body and mind enable our senses to perceive accurately, influencing the interpretations we form.

How to start: The Ayurvedic consultation

During a consultation, we discuss your current lifestyle, dietary patterns, and any concerns you may have, examining their potential impact on your constitution. Based on this information, personalized advice is provided for your daily lifestyle, nutrition, exercises, and Ayurvedic herbs. Learn more about the consultation on this page.

If you're curious about adopting an Ayurvedic lifestyle and diet and want to learn more, feel free to contact me by sending a message to info@sophiareuser.com or DM me on Instagram: @sophiareuser.

Do you enjoy a meal that contains fats or oils? Or do you prefer to eat everything lean and "light"?

In my opinion, fats and oils in food have an undeserved bad reputation. Fats are essential for the functioning of our organs. Like a chain that needs lubrication.

Saturated fats in animal products are said to increase the risk of cardiovascular diseases, cancer, diabetes, and high blood pressure [1]. In recent decades, this may have led to the popularity of "lean" and "light" products, such as low-fat butter substitutes and margarine. These products are usually plant-based and rich in unsaturated fats. The total fat percentage of these products (around 30-40%), is sometimes half of that of full fat butter (which contains 80% fat) [2].

Fat as Medicine

What? Yes! According to Ayurveda, food affects physical, mental, and emotional health. Food is considered a medicine.

Food choices are determined by the qualities of the product, environmental factors such as the season and location, and the digestive capacity of the person consuming the food.

Ayurvedic medicine considers fat as an important part of the daily diet. Fat has characteristics that are smooth, flexible, solid or liquid at certain temperatures, soft, and heavy. Without fat, we would dry out and continuously experience pain due to a lack of flexibility and lubrication in our tissues. Also, our brain consists of fatty tissue. It needs fat for proper nourishment.

The Digestive System as the Base for Health

In Ayurveda, a balanced digestion is considered the base for health. This can be compared to a well-functioning immune system. If digestion becomes out of balance, the immune system can weaken. And this can lead to digestive issues and/or disease. Regular consumption of fat can contribute to a healthy and balanced digestive system.

Ghee: The Purest Form of Fat

One of the most important types of fat in Ayurveda is ghee, a form of clarified butter. Ayurveda sees Ghee as the most pure form of fat. The preparation of ghee involves boiling unsalted butter, allowing the milk solids, also known as the "impure parts," to separate from the fat and allowing the moisture to evaporate. What remains is ghee, the butterfat, which is lactose-free due to the preparation process [3]. Scroll to the bottom of this article for the instructions on how to make your own ghee.

Benefits of Ghee

Approximately 60% of ghee is saturated fat. One of the saturated fats in ghee is butyric acid, also known as butyric acid, a fatty acid naturally found in the large intestine. Butyric acid has positive effects on health. Below are some of them, with more benefits listed on another blog on my website [5]:

• Ghee has anti-inflammatory properties.
• Butyric acid can cross the blood-brain barrier, allowing it to activate the vagus nerve and hypothalamus. This has an indirect effect on appetite and eating behaviour.
• Ghee may help prevent type 2 diabetes and insulin resistance.
• Ghee may help reduce or slow down weight gain, thereby reducing or preventing the risk of obesity.
• Ghee strengthens and improves intestinal epithelial cells, which have a barrier function and need to maintain proper permeability. This can provide better protection against pathogens, possibly contributing to the prevention of colon cancer.

Ghee vs. Plant-based Fats

The Dutch Nutrition Center unfortunately advises against using ghee in the diet due to its high percentage of saturated fats. It recommends (plant-based, low-fat) margarine, and liquid cooking fats. See also this image from the Nutrition Center (in Dutch).

From an Ayurvedic perspective, these types of low-fat and/or plant based margarines are complex products because they are a combination of fat, water, and additives. This makes them harder to digest, potentially unbalancing digestion and weakening the immune system.

Ghee, on the other hand, is a pure product and is well-absorbed by the body. Moreover, ghee consumption increases HDL cholesterol, the "good" cholesterol, and reportedly has no effect on other fat chains [1].

Saturated Fats: Compounds That May Aid in the Absorption of Nutrients from Other Foods

Recent research on the impact of saturated and unsaturated fats on health indicates insufficient evidence that saturated fats are harmful to health. An interesting finding was that saturated fats contain compounds that may aid in the absorption of nutrients from other foods [1].

How to Use Ghee

There are several ways to integrate ghee into your daily diet. Here are a few:

• On an empty stomach: In the morning, take a tablespoon of melted ghee before drinking water. Wait at least half an hour before drinking warm water or eating. Taking ghee on an empty stomach in the morning can be effective for constipation.
• For cooking: Ghee has a high smoke point: 250 degrees Celsius / 482 degrees Fahrenheit. When you cook, bake and fry with ghee, it is less likely that the food will stick to the pan or develop black residue.
• A teaspoon in every warm meal for extra flavour and smoother digestion.

How to make Ghee

Ingredients

For about 600-700 gram of Ghee:
1 KG of full fat, preferably organic, natural cow butter that doesn’t contain any kind of conservatives (no salted butter!) at room temperature

Cooking utensils

• 2 x Cooking pan, one to boil the butter and another one to strain the ghee.
• Big metal spoon
• Metal sieve or clean cheese cloth
• Glass pots or other non-plastic containers to store the Ghee

Preparation

1. Make sure all utensils are super clean and dry. For example, I clean everything with boiling water and then drying it with kitchen towels.
2. Put the butter in the pan at medium heat until the butter starts to boil. Don’t stir.

3.  Lower the heat and let it boil for several minutes. You will see that white foam   starts to build up on the surface.

4.  Listen carefully, at a certain point, after around 10 minutes, the boiling will   lessen and it starts to get quiet. This is the point that the Ghee is ready.

5.  With a spoon, you can take some of the white foam from the surface of the   ghee.

6.  Carefully strain the ghee using the metal sieve or cheese cloth into the other   pan.

7.  Let it cool and then pour into a glass pot or other non-plastic container.

8. Your ghee is ready!

Everyone is Unique

Ayurveda views each individual as unique. Each person has a different digestive capacity, so the same experience can have different effects on each individual. Thus, the same food may have a different impact on each person. To find a diet that truly meets your current needs, I would like to invite you for a (online) consultation. I can give you advice that can help balance your digestion, strengthen your immune system, support recovery after illness, and reduce complaints.

Feel free to contact me via info@sophiareuser.com. Follow me on Instagram @sophiareuser.

References

1. https://www.gezondheidsplein.nl/dossiers/vetten-en-olien-verzadigd-vet-onverzadigde-vetten-en-transvetten/margarine-halvarine-boter-of-roomboter/item120646
2. https://www.ahealthylife.nl/de-voedingswaarde-van-ghee/
3. https://insight.microba.com/blog/your-gut-bacterias-superpower-butyrate/
4. McNabney, SM & Henagan, TM (2017). Short Chain Fatty Acids in the Colon and Peripheral Tissues: A Focus on Butyrate, Colon Cancer, Obesity and Insulin Resistance. Nutrients 2017-9, 1348.
5. Mohammadifard, N, Nazem, M, Naderi, GA,  Saghafian F, Sajjadi, F, Maghroon, M, Bahonar, A, Alikhasi, H, Nouri, F (2010). Effect of Hydrogenated, Liquid and Ghee Oils on Serum Lipids Profile. ARYA Atherosclerosis Journal. 2010 Spring; 6(1): 16–22.

Spring is the season to detox! Let go of anything that is not nourishing anymore, or has never been, and now you’ve become aware of it. Eating habits, lifestyle routines, emotional baggage and/or thought patterns… Time to make space for new life, creation and inspiration. What do you need to change or let go of?

We need to be able to digest everything we take in

What I love about natural medicine is that it has a holistic approach to health: body, mind and soul are connected. They form a unity. A change in lifestyle and/or nutrition can also impact mindset, and the way we experience.

At the base of overall health is our digestive system, which has to be able to digest everything we take in: food, sensory experience, thoughts. Everything.

Toxic build-up

If we can’t digest properly, not everything will get digested. Waste product can get left behind and build up in our system. This can become ‘toxic’, and can disrupt digestion, weakening our immune system, and increase the chance of any type of physical, mental or emotional imbalance.

Essential oils

This Spring, I decided to apply a detox strategy by using essential oils. From my experience, they are easy to use and super effective. I did that by using the essential oils of Lemon, Oregano and Tea Tree.

• Lemon is a great liver cleanser. Our liver being our biggest detox organ, the extra support could be very beneficial;
• Oregano has antibiotic properties, which has been found in scientific research;
• Tea Tree has anti-fungal and antiseptic properties, which has also been found in scientific research.

Drink lemon water

Drink lemon water with Celtic sea salt to flush out the toxins. I read that Gisele Bundchen starts her day drinking this! At the same time, take care of your food combinations (which you should actually always do) and follow a preferably vegetarian diet. Watch the video on how to make lemon water below.

1. Put a pinch of Celtic sea salt or rock salt on a teaspoon and add 2 drops of lemon essential oil. The salt makes it easier for the oil to dilute in water.
2. Mix in a glass of water until salt and oil are diluted.
3. Drink 4 glasses of lemon water per day, alternating with filtered water, for a month.

Benefits:

• Lemon is a powerful cleaner for body and mind;
• Salt increases the digestive fire;
• Water helps flush toxins out of the system.

Take an oregano and tea tree oil detox capsule with your meals to burn toxins from the digestive tract

1. Have an empty veggie capsule, oregano essential oil (e.o.), tea tree essential oil and a carrier oil ready. I use sesame oil, but you can also use sweet almond oil, olive oil or fractionated coconut oil.
2. Open the capsule. Add 1 drop oregano e.o. and 1 drop tea tree e.o. Fill up the rest of the capsule with the carrier oil.
3. Close the capsule. Take just before your meal with water. Repeat this 3 times a day for 2 weeks. After that, take 1 capsule a day for 2 weeks.
4. Make sure to drink the lemon water in between meals.

Benefits:

• This combination of oregano, tea tree and almond oil can aid in cleaning and strengthening the digestive tract, so that waste product can be removed out of the system.
• Oregano is a powerful antibiotic. This has been shown in scientific research.
• Tea Tree is a powerful antiseptic and has anti-fungal properties. Also shown in scientific research.
• The carrier oil can help in balancing out the heating properties of the essential oils and protect the lining of the stomach when taking the capsule.

This is my new favorite drink: lemon water with Celtic sea salt. Super refreshing and great to flush out the toxins. I like to use lemon essential oil because it's super concentrated but of course you can also use fresh lemon juice. Did you know that Gisele Bundchen starts her day drinking this? Scroll down to the video below to see how I make this drink!

Why you should drink lemon water every day

• Lemon is a powerful cleaner for body and mind;
• Salt increases the digestive fire;
• Water helps flush toxins out of the system.

How to make lemon water

1. Put a pinch of Celtic sea salt or rock salt on a teaspoon.
2. Add 2 drops of lemon essential oil. The salt makes it easier for the oil to dilute in water.
3. Mix in a glass of water until salt and oil are diluted.
4. Drink 4 glasses of lemon water per day, alternating with filtered water, for a month.

🔥 Food can get properly digested. Remind that everything is food! Thoughts, experiences, emotions, sensory perception, and of course the food and drink you take in;

🔥 Waste products are properly eliminated from the body through sweat, urine and stool.

The importance of our digestive capacity

The food that is healthy for you is the food that you can digest. That can vary through time, due to age, location, lifestyle, season, time of the day, quality of the food, quantity of the food, method of preparation and how you take the food.

In modern culture, we tend to analyse our food: counting calories, fats, sugars, proteins and other characteristics. But we don’t look at our digestive capacity. Food will not be nourishing you if you can’t digest it.

Creating awareness of your food habits

Becoming more aware of your lifestyle and food habits can help improve your digestion and therefore your overall health. For example:

• What kind of meals do you eat? Prepared, take away, or fresh? → Always favour fresh (preferably organic) ingredients above packed and processed foods.
• Where do you eat your food? At the table, in front of your computer or tv, in the car or while walking? → Make yourself available for your food. Sit at the table, in a calm or quiet clean space without distraction from screens or work.
• Do you eat the same meal all year long? → Your digestive system adapts to the changes of the seasons. In Winter, your digestive system is stronger than Summer and you might favour different types of foods during different seasons. Your body is super intelligent!
• Do you tend to eat too much, feeling tired or heavy afterwards, or not enough, feeling hungry (or h-angry)? → Making yourself available for your food can also help in becoming more aware of the quantity of food you take in and whether it is satisfying.

Photo: @_flauwer

Ayurveda considers Ghee as the most vital form of dairy and as a very important medicine. Ghee is very suitable for all kinds of food preparation and is beneficial for physical and mental health.

What is Ghee?

Ghee is pure butterfat made from unsalted butter. By cooking the butter, the butterfat and the part that contains the milk solids can be separated from each other. This results in clarified butter. When this clarified butter is cooked, the water content evaporates and what remains is the Ghee.

Ghee is very suitable to cook, bake, and stir-fry any kind of dish. Ghee has a high melting point, so there’s a small chance the food burns. It is also delicious as a replacement for butter on bread or toast.

Reasons to use Ghee

• Digestive health. Ghee can contribute in a healthy digestive system, because it promotes absorption of nutrients in the body, and can help against constipation.
• Mental health. Ghee can nourish the brain tissue. Ayurvedic texts say that Ghee is beneficial for intelligence and memory, and that it improves trust. Feeling stressed? Take Ghee!
• Nourishment from within. Ghee is also associated with the element ‘love’ in the body. Ghee is very often used for various Ayurvedic therapies to nourish the tissues, both internally as wel as externally. Taking Ghee for a certain period will make the skin feel smooth and soft.
• As a medicine. Ghee can penetrate deep into the tissues, and it can get through the blood-brain barrier, making it a very suitable ‘vehicle’ for taking medicines like medicinal herbs, especially the ones that have a nourishing effect on the nervous system.  

Ghee is for everyone

Ghee is very suitable for everyone and can help in many kinds of issues. Especially those who have issues with dryness like dry skin or hair, stiffness in the muscles and joints, or those who feel a lot of heat in the body.

Ghee is nourishing on both mental and physical levels and has a stabilising and grounding effect without making you feel heavy or dull. Ghee is also beneficial for the digestive system, lubricating the digestive tract.

My experience with Ghee

Ghee plays an important part in my daily life. I cook everything with Ghee and add it to every meal, because it gives a good taste to my food. It is has become of my favourite Ayurvedic products.

I have been taking a spoon of Ghee in the morning on an empty stomach for more than a year, and I have experienced that it has improved my digestion, and made my skin and hair more shiny, strong and nourished. It has also made my joints more flexible and less cracking and popping. And, most important, on a mental level I experience more calmness and less stress and chaos.

References

• V. Lad (2002). Textbook of Ayurveda Volume 1. The Ayurvedic Press, Albuquerque
• V. Lad (2012). Textbook of Ayurveda Volume 3. The Ayurvedic Press, Albuquerque
• M. Tiwari (1995). Secrets of Ayurveda Healing. Motilala Banarsidass Publishers Private Ltd, Delhi, India

Ayurveda sees every type of food that we take as a medicine. Our kitchen can serve as a pharmacy!

Maintaining a balanced digestion together with the right diet contributes to your health, because the tissues get the appropriate nourishing. And this will help in preventing and curing disease.

Golden milk is becoming more and more popular as it contains a combination of spices that can aid in your health by improving digestion, strengthening the immune system and burning toxins. Warm milk, especially full fat cow milk, has a nourishing, grounding and relaxing effect. If you're lactose intolerant or don't prefer cow milk, I recommend almond milk or oat milk.

A few examples of kitchen spices that can aid in digestion and help reduce the chance of flu, colds, and coughs:

• Cardamom: One of my favourite herbs. Cardamon has many good qualities and is also known as the 'queen of spices'. Take in case of flu, cough, sore throat. Also, cardamom improves digestion, and improves the nervous system. Very good also in cases of stress and burn-out symptoms as this herb is really a mind-booster!
• (Ceylon) Cinnamon: very good in case of flu, fever, cough and cold. Improves digestion and circulation. You might even start to sweat a little bit when taking this herb.
• Black pepper: improves digestion and helps to burn toxins. Good for circulation, for example cold hands and feet.
• (Fresh) ginger: very good for circulation, nausea, and good against congestion, cough and throat pains. Helps to improve the digestive fire.
• Turmeric: very good against inflammation and allergies, and also cough and throat pain. Turmeric purifies the blood. If you are pregnant, use small amounts much turmeric in your diet.

Combine these spices together for your own golden milk spice mix, which you can use to make a delicious golden milk or add to your oatmeal breakfast.

Ingredients

• 2,5 tsp turmeric powder
• 1 tsp ginger powder
• 1 tsp cardamom powder
• 1 tsp cinnamon powder
• Few pinches of black pepper powder

Add the spice powders together in a glass jar with a lid and shake well. That’s it! Now it’s time to make your golden milk.

Golden milk recipe

Ingredients

• 1 cup or 250 ml of your favourite (plant-based) milk.
• 1 tsp golden milk spice mix
• 1/2 tsp Ghee
• Maple- or agave sirup to sweeten (optional)
• Pinch of cinnamon powder (optional)

Preparation + cooking time: 10 minutes

How to make it

1. Add the milk and spices in a small sauce pan and stir until it starts to boil.
2. Pour in a mug and add the Ghee to balance out the drying effect of the turmeric.
3. Sweeten to taste with maple- or agave syrup and sprinkle a bit of cinnamon on the top.

Enjoy! 🙂

References

Dr. A. Mehta (2011). Ayurvedische Voedingsleer in de Praktijk. Panta Rhei, Katwijk, Nederland.

Frawley, D. & Dr. Vasant Lad(2001). The Yoga of Herbs. 2nd Revised & Enlarged Edition. Lotus Press, Twin Lakes WI, USA.

Almost a year ago, I went on this adventure to follow my path. To go on a journey of discovery to and within my Self. Into the unknown. I had to let go of almost everything I had. It no longer served me. This was something I had to do, I didn't see any other way.

This adventure has been beyond my expectations. It has become the most special year of my life. Traveling for 10 months, that feels like 10 years. I have learned so much. It feels like I've traveled through time.

One of the most special experiences was being able to reconnect with Costa Rica, an important part of my heritage. A part of me has awakened, that was ‘asleep’ for a long time. This also made me look at my other home country The Netherlands with a different perspective. I realize how grateful I am, with both countries that form my roots. Together they create a unique basis for me, full of wisdom.

I also learned that I am not dependent on my own house to consider myself home. I now experience that “home is where the heart is”, where I am with the one(s) I love. That is what I think gives life color and warmness, and  makes me feel free and independent.

This adventure is coming to an end. And that's good, we are ready to complete the cycle. I'm curious what’s going to happen. But for now we will fully enjoy this paradise ofUvita in Costa Rica, where the dark jungle reaches to the wide beach and the Pacific Ocean.

Life of a traveler: long travel hours, jet lag, uncomfortable beds, air-conditioning, a lack of rhythm and different food…

Traveling is awesome - it’s one of the things I love to do most - but it can also create discomfort like digestive problems and congestion, and mental imbalances such as restlessness, lack of grounding and even stress.

How to maintain your health while traveling or living abroad, from an Ayurvedic perspective? These 3 ways can help you and are easy to pack.

1. Balance your digestive system - the key to health

In Ayurveda, a balanced digestive system is at the base for maintaining overall health. We need to be able to digest our food properly to be able to nourish the tissues and eliminate waste. A few simple ways to balance the digestive system are:

- Fiber. Add fiber to your diet by adding a table spoon of linseed, chia seed or psyllium husk to your meal. The fiber stimulates the intestinal movement. Pack a little ziplock bag with seeds so you always have it available.

• Watch your food combinations. Check this table of food combinations to avoid, because these can disturb your digestive system and cause discomfort.
• Ghee. Adding a teaspoon of Ghee to your meal can help when you experience constipation or difficulty going to the toilet. Ghee isn’t always available, so it might be an idea to pack a little pot of Ghee in your bag.

2. Oil for your skin and …respiratory system!

Oil is one of the best remedies against a feeling of dryness, for your skin but also for your respiratory system. Sesame oil is the preferred oil in Ayurveda because it is easily absorbed by the skin, and nourishes and relaxes the tissues. It’s always a good idea to pack a little bottle of organic cold pressed sesame oil. Two ways how I like to use it:

• Internal. A few drops of sesame oil in your nose cavities every evening before going to sleep can help against a dry feeling, and relieves headache.
• External. A regular self-massage with sesame oil (or coconut oil, whichever you have available) will make your skin soft and supple and gives an overall feeling of relaxation. Leave the oil on your skin for several minutes and rinse off with a warm shower.

3. Find your natural rhythm

Having a daily rhythm gives you structure, which can make you feel more grounded and stable. By simply going to bed, waking up and eating on the same times you can achieve this. This can also help to regulate your digestion.

Safe and healthy travels!

We came to Costa Rica to learn that it’s time to go. We feel full with impressions and experiences we have gained along the way and feel the need for integration.

We noticed this in Mexico last month, where it didn't feel like being on the road, but just being there. As if it were a home. We noticed that we didn't really know what we were going to do in Costa Rica on our return. It would come naturally, we thought. And yes. The short visa we got at the airport in Costa Rica gave us the push; it is time to go. A bit of surprise, sadness and enthusiasm at the same time.

Something has come to an end, and we are at the beginning of a whole new chapter. And that feels good, we are looking forward to it. Roots are shot into the earth, now time has come to strengthen them.

Preparation time: 15 min. (+1 night of soaking). Cook time: 45-60 min.

Kicheri is a soup of mung beans and basmati rice, cooked with spices, Ghee and water. Kicheri is nourishing, easy to digest, and helps the body to get rid of toxins. Because of the detox effect of this dish, it is often recommended for those who are undergoing Ayurvedic treatments or who are recovering from illness. Eating Kicheri can contribute in a more effective treatment, and helps the body to recover.

Eating Kicheri can contribute to a healtier digestive system. Kicheri has nourishing characteristics, which can add to one’s overall health.

Kicheri can be eaten every moment of the day. See also my blog about the Spring detox. Below I have added the recipe that I often use to make Kicheri.

Ingredients for 4 big portions or 6 smaller portions

1 part (125 ml or 1/2 cup) yellow split mung dal
1 part (125 ml or 1/2 cup) basmati rice
2 cm fresh ginger root, chopped
1 teasp cumin seeds
1 teasp coriander seeds
1 teasp fennel seeds
1 teasp turmeric powder
1/2 teasp Himalaya salt
7 black pepper balls
2 big tbsp Ghee + some extra to garnish
6-8 cups of water
Fresh coriander leafs to garnish
Fresh lime to garnish

You can variate with the amount of rice and mung dal. More rice makes the soup a bit heavier, more mung dal makes the soup lighter. Also, the amount of spices used in this recipe is an indication. If you like less or more spices, you can do that! Most important is, that you feel good when eating this dish and that is tastes good.

Did you make too much? No problem, you can save the left-over in the freezer.

Method

Soak mung dal and rice at night in plenty of water, and rince the next morning.

Heat Ghee in a deep, big pan and add cumin-, coriander- and fennel seeds until they begin to pop. Lower the heat, and add rest of the spices until fragrant. Add the mung dal and rice and stir so that everything gets coated in Ghee and spices. Add 6 cups or 1 liter of water and turn up the heat until it starts to boil. The lower the heat again and let simmer, about 45-60 minutes. Stir occasionally. If needed, add extra water.

Tip1: Garnish with a teaspoon of Ghee, fresh coriander leafs and a bit of fresh lime juice.

Tip2: Dry roast the cumin seeds before cooking.

How about some self love?

A beautiful example of self care and self love is an Ayurvedic self massage with oil, called Abhyanga. In this article you will read about the benefits of this massage and how to do the self massage.  

Why do a self massage?

Anointing the body is an important part of the Ayurvedic detox, the Pancha Karma, which stands for ‘five actions’ in Sanskrit. An oil massage can also boost the digestive system, stimulating the elimination of toxins.

Also, if you have dry, rough skin, cracking and popping joints, (muscle) pain, if you are cold easily, are having sleeping problems or feel restless, then massaging yourself regularly can give some grounding and relief.

It is a great moment to really take time for yourself. In Ayurveda, oil is associated with ‘love’. Massaging the body with oil is a lovingly moment. Massaging your self with warm oil makes you really connect with your body. And that can help you ground better.

How to do a self massage?

1. Use cold pressed organic sesame oil, which you can buy at your local organic store. Sesame oil has warming qualities and is easily absorbed through the skin. Other types of oil that you can use are sweet almond oil, cold pressed sunflower oil or coconut oil. Cold pressed sunflower oil and coconut oil are suitable in Summer or in hot regions. Or you can mix them together to create your own oil. Experiment and create your own unique experience.
2. Make sure the room where you are doing the self massage is warm and not airy. Use an old towel to lay on the floor, in case you spill some oil.
3. Warm the oil and test whether it’s not too hot.
4. Start massaging your feet, legs and work upwards to your hips.
5. Make long strokes over the entire leg and circular movements over the knees and ankles.
6. Use both hands to make circular movements over the pelvic area, the belly and lower back.
7. Massage the area around the breast, sides of the rib cage, arm pit and entire inner arm. Make a long stroke from the top of your hip, up to the arm pit, the inner arm, down to the inside of the hand and fingers. Do this on both sides.
8. Massage the outside of the hand, arm, up to the shoulders, neck and shoulder blades. Use your left hand to do the right side, and your right hand to do your left side.
9. Continue to massage the face and scalp.
10. Wait 5-15 minutes until the oil has been absorbed by the skin. You can also massage yourself in the evening before going to bed and sleep with the oil. This can give stains on your bedding though.
11. Take a warm shower or bath to wash off the remaining oil.

You can do the self massage a few times a week or every day.

A lot is written about what you can and can’t eat when you’re pregnant, which might make you insecure about what you should eat (and what to avoid).

Ayurveda sees food as medicine and describes how diet can contribute to fertility, the development of the pregnancy, postnatal recovery of the body, and the promotion of good lactation.

In this article, I’ll elaborate on the Ayurvedic approach on diet during pregnancy, and will provide an overview of foods that might be beneficial during this special time.

Properties of food during pregnancy

For the pregnant woman, food has three roles: nourishment of the body, promoting the development of the foetus and contributing to good lactation.

During the pregnancy, Kapha Dosha will increase. The Kapha Dosha is dominated by the elements Earth and Water and its qualities are soft, sweet, cold, heavy, and stable. These are favourable qualities for a healthy and balanced pregnancy, as they promote growth and development (of the baby and the mother). In the following paragraphs, I will describe these qualities in further detail and will provide some examples on how this relates to food.

Soft

These are mainly fatty and oily substances. The internal and external application of oil is called “Snehana” in Sanskrit, which can be translated as “love”. The use of oily or fatty substances in Ayurveda, in both food and lifestyle, for example in a massage, is a form of love therapy. One of the best fats, according to Ayurveda, is Ghee. Ghee has many health benefits, and is also recommended when you’re not pregnant. Read more about the benefits of Ghee in this article.

Furthermore, both cold pressed organic sesame oil and almond oil are recommended. Other soft food products are avocado and all sorts of nuts and seeds, especially almonds and sesame seeds. Nut butters are good but in moderation.

Cooking or baking your food also make it soft. Raw food is generally rough and hard and will increase the Vata Dosha.

Sweet

Sweet (food) is grounding. We crave sweet food to calm and comfort ourselves. Seems familiar? Most food products are sweet, even though they don’t always taste sweet.

According to Ayurveda, sweet foods are grains, in particular rice and oats, dairy, very fresh (white) cheeses, cooked food, fresh and ripe fruits. Cooking or baking your fruit in a teaspoon of Ghee with a pinch of cinnamon, cardamom, and ginger powder will make the fruit soft and sweet. This goes very well with apples, pears, banana, and plums.

Cool and comfortable

Eat your food while feeling comfortable and relaxed. Take food in moderation, especially avoid too hot, too cold, like ice cream, spicy food, and drinks. Use cooling spices in your food like cardamom, mint, fennel, and anise. Moderation is key!

Delicate

Eat food that has been produced and prepared with care, preferably organic. Chemicals used in pesticides can affect your hormonal balance. Eat fresh food and avoid canned of packed food that has been processed.

Food combinations

All foods can be your medicine, but it’s important to pay attention on how you combine your food to really enjoy the beneficial values of it. See my article on food combinations to avoid. Incompatible food combinations can disturb your digestive system and therefore your health.

Shatavari

The Ayurvedic herb Shatavari is also known as the “woman’s herb” and has many benefits for the female reproductive system. Shatavari can contribute to the development of the pregnancy and lactation, has a calming effect, and is a powerful antioxidant.  Shatavari is an adaptogenic herb, which means that it adapts to your metabolism.

The best way to take Shatavari is with fresh cow milk and Ghee. Milk and Ghee promote the effectivity of the herb. You can make your Shatavari drink by heating 1 tablespoon of Ghee in a small sauce pan and mixing this with 1 teaspoon of Shatavari and 1 teaspoon of cardamom powder until you get a paste (be careful to not burn the powder). Add one cup of fresh, organic, full fat cow milk and bring to a boil. Add maple or agave syrup to taste. Take this on a daily basis starting from the fourth month of the pregnancy. According to Ayurveda, this drink will promote the development of the foetus.

Cravings

Always give in to your cravings, because they could be the babies cravings! It could be a craving for something you normally don’t eat or drink. Remember that also in the case of cravings, moderation is key.

What to avoid when pregnant

There are also food that are best avoided when you’re pregnant (but also when you’re not pregnant). You might know them already.

• Heavy food like (red) meat, fast food, leftovers, pre-cooked meals, old cheeses, foods containing palm oil. These foods are heavy to digest and thus might affect your immune system.
• Sharp and spicy food. Food that contains spices like red or black peppers and mustard seed.
• Irritating foods like caffeine nicotine and alcohol.

Finally: an overview of food that you CAN eat when you’re pregnant

The food products that are listed in the table below are recommended during your pregnancy as they contain the qualities that are discussed earlier in this article. I probably didn’t list every product that you can eat, and as we are all unique and every pregnancy is unique, you might find that you favour some products more than others.

Improve your fertility through Ayurveda

Do you have the wish for having a baby? Ayurveda recommends to prepare the body for fertility and pregnancy by doing an Ayurvedic detox. This applies for both partners. Through cleansing, detoxing, strengthening and nourishing the body, it will be brought in optimal state of health, which can contribute in fertility.

Do you have any questions regarding this article or about Ayurveda in general? Contact me via info@sophiareuser.com or send me a DM via Instgram: @sophiareuser

Photo: @lotjesalie

According to Ayurveda, our digestive fire, or Agni, is at the base of our health. Agni means ‘fire’ in Sanskrit, and is like a flame that is burning inside each of us, digesting everything we take in: food, thoughts, experiences, and impulses from our environment.

The ability to transform

Agni can transform. And that is what happens during digestion. Everything we take in is 'transformed', or metabolised by Agni into nutrients for our tissues.

If we take the right food, in the right amount and at the right time, then it contributes to our health and can prevent disease. And then our immune system will be optimal. Because according to Ayurveda, an Agni that is out of balance can be the cause of disease.

The cause of digestive issues and disease

When Agni gets out of balance, it can give problems in the digestive tract that can be experience like stomach ache, constipation, diarrhoea, acid reflux, and/or bloated feeling.

The digestive power can become less, and digestive waste products can stay behind in the digestive tract, creating blockages, and/or body tissues not getting enough nourishment, making them weak and prone to disease.

How to maintain a balanced digestive fire?

Here are a few tips:

• Eat at the same time every day;
• Make lunch your main meal. Then your digestive fire is at its most powerful state of the day;
• Eat your food warm, cooked, and fresh. Avoid prepared meals and fast food as much as you can;
• Drink warm water or herbal teas in between meals and avoid drinking (ice)cold water, also in Summer;
• Make the right combinations when choosing your meal. Read more about food combinations to avoid;
• Use Ghee for cooking and baking. Read more about why Ghee is so good for you;
• Use spices that stimulate Agni, like ginger, black pepper, cumin, mustardseed, and Himalaya salt.

Our trip through Japan was very special.

The theme that dominated this trip was letting go of, or destruction of our (old) lifestyles with certain expectations and patterns that didn’t nourish us, but sucked the life energy out of us.

However, it’s easier to hold on to something you know than let go and wander into the unknown. What if that isn’t going to be better? What if we can’t do it?

Well, last year, in 2022, we stood up and chose for our selves. For our life to thrive. We simply couldn’t and didn’t want to live a life that didn’t nourish us, that didn’t give us energy. That wasn’t us.

We let go of our house and almost all of our belongings to travel the world. To experience the ultimate feeling of freedom and see what will happen. We are so thankful we can do this. Even though at some times (a lot of times!) it can be challenging and scary. But it’s very welcome and very much needed. We learn so much from it. Every moment.

We are very much looking forward to 2023. To create our own, new space in where we can grow. First destruction, then comes creation. Let’s go through the gate.