As the globe revolves and our inner landscape shifts, may we find serenity in the eye of the storm, cultivating joy and harmony within. Ayurveda science presents a multidimensional framework for grasping the complex interplay between psychosomatic constitution and our vital energy, illuminating the profound consequences of this imbalance on our Sukhayu (joyful and healthy existence), and guiding us toward a harmonious integration of body, mind, and spirit. Any disturbance in physical or mental spheres further manifests in both somatic and psychic spheres. The four golden words “How”, “What”, “Why”, and “When” are essential questions to address in understanding our mental status.
What:
Identifying our thoughts,
emotions, and feelings.
Why:
Exploring the root causes
of our emotions and
thoughts.
The concept of Hitayu in Ayurveda emphasizes the importance of integrating physical, mental, and spiritual well-being to achieve overall health and wellness. This is indeed aligned with the World Health Organization’s (WHO) definition of health.
How:
Recognizing patterns and
habits.
When:
Identifying situations,
events, or circumstances
that influence our thoughts and emotions.
Scientific Remedies for Achieving Mental Happiness Within
In Ayurveda, the three golden pillars for a healthy mental well-being are:
Dinacharya (Daily Routine):
Following a consistent daily schedule that includes practices like meditation, yoga, pranayama, and self-reflection to regulate mental functions and maintain balance.
Ritucharya (Seasonal Routine):
Adapting to changing environmental energies by modifying diet, lifestyle, and habits according to the seasons to maintain harmony with nature. Massaging the body with suitable medicated oils and pouring warm medicated oil over the scalp referred to as shirodhara works in maintaining the wellbeing.
Sadvritta (Positive Virtues):
Cultivating positive qualities like compassion, empathy, self-awareness, and self-acceptance to nurture mental well-being and resilience.
These three pillars work together to regulate mental energies, adapt to environmental changes, cultivate positive mental habits. Just as a pure and shining pearl loses its lustre over a period of time in the same way mala or dosha(impurities) in the body gets sanchaya (accumulated) over a period of time, fundamental universal flow of creation, maintenance, and destruction. So, we need to encounter this to maintain the well-being of ourselves.
Understanding The Role of Antioxidants in Mental Health
Antioxidants play a crucial role in maintaining mental health
Neutralizing free radicals:
Antioxidants counteract free radicals, which can damage brain cells and contribute to mental health disorders like depression, anxiety, and neurodegenerative diseases.
Protecting brain cells:
Antioxidants shield brain cells from damage caused by free radicals, supporting healthy neuronal function and communication.
Regulating neurotransmitters:
Antioxidants influence neurotransmitter balance, which is vital for mood regulation, appetite, sleep, and other mental health aspects.
Reducing oxidative stress:
Antioxidants help mitigate oxidative stress, which can lead to inflammation and damage to brain cells, exacerbating mental health conditions.
Supporting neuroplasticity:
Antioxidants promote neuroplasticity, the brain’s ability to adapt and change, essential for learning, memory, and mood regulation.
Inflammation reduction:
Antioxidants help reduce chronic inflammation, which is linked to various mental health conditions, including depression and anxiety.
Omega-3 fatty acids and depression:
Omega-3 fatty acid supplementation has been shown to have antidepressant effects and improve symptoms of depression.
Vitamin C and mood:
Research suggests that vitamin C supplementation can improve mood and reduce symptoms of depression.
Polyphenols and cognitive function:
Polyphenol-rich extracts, such as those found in green tea, have been shown to improve cognitive function and reduce the risk of dementia.
Vitamin E and neuroprotection:
Vitamin E has been shown to have neuroprotective effects and reduce the risk of age-related cognitive decline.
Ayurvedic Dietary Guidelines and Contemporary Evidence
Acharya Sushruta’s “Dwadasha Asana Pravicharana” indeed outlines the twelve principles of healthy eating, which encompass: What to eat: Wholesome foods suitable for one’s constitution and season. When to eat: Eating at the right time, considering digestive capacity and circadian rhythms. How to eat: Mindful eating, savouring, and chewing food properly. Why to eat: Eating for nourishment, energy, and overall mental well-being.
Vitamin C supplements: citrus fruits such as oranges, grapes, lemon, tropical fruits such as mango, papaya, leafy vegetables
Omega 3 fatty acids: in fatty fishes, chia seeds, flax seeds, walnuts, spinach, seaweed, fortified yoghurt, eggs
Vitamin E: in pumpkin seeds, sunflower seeds, vegetable oils, sweet potatoes, avocados, tomatoes
These may reduce the oxidative stress and reduce mental health risks.
Building Block of Mental Strength: A Framework for Success
Follow Ayurvedic Lifestyle:
Dinacarya, Ritucharya and dietetics which are soumanasya(support mental being ) Challenge negative thoughts: Always follow a moderate pathway for all the decisions in Life
Anunayaath prathipadam sarva dharmeshu madhyamam ….’
Nurture Relationships: Always foresee the divine in all beings.
‘Atmavat satatham pashyet ….’
Pursue your passions and develop your hobbies such as gardening and practice self-compassion.
Take breaks and rest: find a few minutes to meditate in the beginning of the journey and have a profound impact on the day.
Conclusion
By embracing the pillars of Ahara(dietetics), Charya Acharana (seasonal regimen), individuals can cultivate a sattvic (serene) pathway that nurtures their mental wellbeing and sets them on a journey towards a long, healthy, and balanced life. By incorporating these timeless principles into daily life, one can unlock a deeper sense of serenity, clarity, and purpose, leading to a more fulfilling and joyful existence.