Anyone suffering from IBS type symptoms might already appreciate that the nervous system has a powerful effect on our guts through the enteric nervous system and the brain/ gut connection is covered in depth here. The gut is presented as the body’s largest sensory organ, vastly dwarfing our eyes, ears, nose or skin by comparison with its ‘huge matrix, sensing our inner life and working on the subconscious mind.’ It is very simply put that a gut that does not feel good can subtly affect our mood, whereas a healthy well-nourished gut can discreetly improve our sense of well-being. Research in this area is at its infancy but we do know that 95% of the happiness hormone serotonin we produce is manufactured in the cells of our gut. Anyone who suffers from anxiety or depression should remember that an unhappy gut can be the cause of an unhappy mind…

Equally fascinating is the world of microbes and the connection between the immune system and our gut bacteria. Enders writes that of our entire micro biome (all the micro-organisms that teem on the inside and outside of our bodies) 99% are found in the gut. She adds ‘our gut micro biome can weigh up to 2 kg and contains 100 trillion bacteria ‘ and that ‘one gramme of faces contains more bacteria than there are people on earth’.  With local obesity levels rising, it is pertinent when Enders asks ‘How might bacteria make us fat?’ and the answers are fascinating. Modern science is making rapid progress in this field and we now know that E.coli makes up less that 1% of the population of our gut, with our GI tracts being home to over a thousand different types of bacteria. The book explores the question of whether the precise nature of the bacteria that colonise us makes a difference with skewed proportions of different bacteria in the gut detected in this suffering from obesity, nervous disease, depression and chronic digestive problems.

Clearly, when something goes wrong with our micro biome, something goes wrong with us and  the vast majority of our immune system is located in the gut (about 80%).  Most of the microbes in our gut protect us by simply occupying spaces that would otherwise be free for harmful bacteria to colonise and it is heartening that these studies reinforce what Ayurveda has been saying for centuries- essentially that the functioning of our guts are central to both health and healing. Having just had my third baby, the role of a natural birth and breast milk in helping colonise a newborn’s gut was especially pertinent. While 100% of the cells that make us up when we start life are human cells, we are soon colonised by so many micr-orahnisns that only 10% of our cells are human with microbes accounting for the remaining 90%! Breastfeeding allows the gut to be colonised very early with helpful bacteria that are instrumental in the development of later bodily functions, such as the immune system.

If you’ve ever wondered about the effect of antibiotics on the gut or the hype around both pro-biotic and pre-biotics, this book provides clear and concise explanations. Enders also navigates allergies and intolerances, such as Coeliac disease, gluten sensitivity and lactose intolerance. With so many people feeling the need to cut out food items such as wheat, milk and fructose she writes: ‘it is good to include these foodstuffs in our diet, since they contain valuable nutrients- but it may be time to reassess the quantities we consume. While our hunter gatherer ancestors ate up to 500 different local roots, herbs and rehear plants in a year, a typical modern diet includes 17 different agricultural plant crops at most. ‘ It is not surprising that our guts have problems with a dietary change of that scale. The book also reflects on the importance of a local diet to health gut flora, something Ayurveda also advocates.

I could go on but will sign off here and hope the above has been enough to persuade you this book offers a fascinating insight in the gut and reinforces so much of Ayurveda’s wisdom from 5000 years ago. Enjoy!

It has been such an honour to work with so many of you over the last 10 years, from consultations to yoga classes and on many retreats. I hope we can stay in touch as I will continue to write about Ayurveda in daily life and will also be writing more about using Western herbs and Ayurvedic herbs together to feel healthier, happier and more balanced. Facebook is also a good way to stay in touch as I find this a useful to way to share my thoughts on how we can use Ayurvedic wisdom today in a meaningful way.

My new role is 4 days a week so for now I will no longer be offering consultations, yoga classes and retreats. However, in time I hope to restart the consultations on Fridays here in Somerset. For existing clients who seek further advice and clarification, such as on their prescription, I am always able to answer emails from you.

For those seeking an Ayurvedic practitioner, please see the APA web-site’s Find a Practitioner tool.

If there is no practitioner living near you I can highly recommend:

a consultation with Sascha or Rebecca Kriese at Ayuseva in Brighton

a SKYPE consultation with my fellow practitioner Kate Siraj at The Ayurveda Practice in London

Pitta is the Ayurvedic dosha made up of fire and water with qualities such as hot, penetrating, oily, sharp, liquid and sour. Its primary function is metabolism and transformation in the body, of both food and information received by the senses. For example, all digestive enzymes and bodily hormones are linked with Pitta dosha. Our agni (digestive fire) is easily displaced by external heat, drawing internal fire to the surface with results such as heat rash/ prickly heat, other skin problems, bloodshot eyes, diarrhoea and other digestive complaints). Aggravated Pitta can also manifest in excess anger and losing one’s cool- so worth keeping a lid on this dosha!

To stay well this Summer (think cooling and calming):

• Adapt your daily routine: Get up early to enjoy the cool mornings, and enjoy walking barefoot on dewy grass if you can. Similarly, enjoy moonlit walks in the cooler evenings. Avoid sun exposure between noon and 3pm, especially if you are a Pitta type with freckles, moles and paler skin (it ages your skin, increases cancer risk and is highly aggravating to Pitta!)
• Practice a daily massage with cooling coconut oil to nourish and clear heat from the skin. (normally solid in the UK but liquid in the Summer heat, suggesting this is the best time to use this oil in the UK climate, rather than in Winter when it’s set solid) No need to heat the oil, and wash off with a cool shower afterwards, avoiding hot baths and showers, saunas and steam rooms.
• Wear cooling calming colours such as white, green and blue. These reflect heat as opposed to orange, red and yellow. Make sure you cover up, especially if you have Pitta predominant fair skin with freckles and moles.
• Practice cooling meditation and pranayama: Meditation and chanting Om is good in especially good in Summer.  Also try visualising watery scenes such as  beautiful lake or the sea as part of your meditation. Shitali (or Sheetali) Pranayama is an effective practice to clear heat from the body. Roll your tongue into a tube and inhale air through the tongue, exhaling through the nose. If you can’t roll your tongue (it’s a genetic thing so you can’t learn!) simply close the teeth together and inhale through the mouth through the gaps in the teeth. Practice 10-15 rounds each morning, or whenever you feel hot and bothered. It also helps quench the thirst if you are unable to drink for a while (though drink as soon as you can and always carry water with you in Summer to keep hydrated).
• ….and cooling yoga: Get your yoga teacher to show you the cooling moon salute series (Chandranamaskar) cooling practice versus the warming sun salutes more normally practices. See here for a nice intro: http://www.hathayoga.co.za/moon_salutation.htm. Pitta can accumulate in the digestive system, especially the main sites of pitta at the small intestine and liver. Abdominal twists and forward bends can help clear this. Other good postures for calming Pitta are Camel, Cobra, Cow, Boat, Goat and Bridge Poses. As Pitta can also accumulate in another Pitta site, the eyes, do gentle eye exercises to remove excess heat. Pitta types should avoid inversions such as headstand and shoulder stand in Summer. Beyond your yoga practice, favour cooling exercises such as swimming, walking barefoot on dew soaked grass, or though cool forests and woods (rather than the midday sun!)
• Summer Ayurvedic diet: Favour Pitta reducing cooling foods (predominant in sweet, bitter and astringent flavours which all reduce Pitta. These are found in light and easy to digest foods such as organic milk, mint and coriander herbal teas, and sweet fruits in season such as pears, apricots, grapes, plums, watermelon and sweet berries (not citrus fruits which aggravate Pitta). Cold soups, such as cucumber soup, and salads are also good (but avoid salads at supper time when lightly cooked foods are best eg: basmati rice with sautéed sprouted mung beans and a green leafy vegetable). Avoid dark meats (replace with white meat once a week) and sea food (too salty!), tomato, garlic, onions, salty, spicy and sour tastes. Saffron is a very good spice to use in Summer cooking as it calms Pitta.
• Minimise alcohol & caffeine as these are both heating and aggravate Pitta. A little white wine or spritzer is OK but avoid heavy spirits and red wine. Increase fluids, especially water but avoid iced drinks which aggravate the digestion. Try mixing fresh lime juice with water and a little agave syrup for a delicious and quick still lemonade (eg: 1tsp agave or natural sugar + 1 tsp lime juice and a pinch of salt in a pint of room temperature water to sip throughout the day). Coconut water is very cooling and healthy. Favour cooling herbal teas with peppermint, licorice, fennel and roses. Lassis (diluted yoghurt drink) are also very cooling and soothing.
• At bed-time rub the soles of your feet with cooling coconut oil to bring all the heat down to your feet.  You can also put coconut oil in your hair for a lovely conditioning treat (have you ever wondered why Indians have such lovely hair!) Do wear an old pair of socks or hat though. Add a few drops of lavender or sandalwood to your pillow. Get to bed before 11pm, as Pitta peaks between 10pm and 2am. Unlike in Winter, when sexual intimacy can help warm you up, keep sex to a minimum as it can leave you drained in the Summer heat. Early morning is the best time or evening before 10pm, after which Pitta dosha dominates.
• Finally, make sure to do some emotion management if needed– watch for Pitta emotions such as criticism, irritation and anger. If these arise, a good trick is to hold cool water in the mouth for as long as is needed! Dr Lad also recommends ghee nasya as very effective in managing anger and hostility. Dip your little finger in a jar of ghee and lubricate the inside of the nostrils with a small amount. Then gently inhale the ghee upwards which sends a calming message to the brain. He writes “You will become quite tranquil; anger and hostility will dissolve like a cloud in the sky.”

Sunbathing advice

Stick to the usual advice of avoiding the sun between 10am and 3pm. If you spend too long in the sun, you will get burnt, especially if you have sensitive Pitta predominant skin. Dr Lad also discusses how use of chemical personal care products both internally and externally can all weaken the skin, making it prone to sunburn. To reduce risk, follow a Pitta pacifying programme  eg: no spicy food, alcohol, saunas. Ayurveda also suggests the following:

• Before going into the sun, apply a neem oil solution as neem is a good sun blocker. NB: Don’t use concentrated neem oil on the skin but dilute a few drops with another oil, such as sesame or coconut oil. Neem has the added benefit of being an effective insect repellent.
• Drink coconut water to stay rehydrated. Several delicious varieties are now available in shops if you can’t get fresh green coconuts.
• If you do burn, apply soothing aloe vera gel or juice to the area. Grow your own plant for this purpose- it’s also very handy for kitchen burns. A gauze pad dipped in cool milk is also very soothing, also fresh cream is good.

“During the Summer, the sun evaporates the moisture of the earth and therefore induces hot, dry and sharp qualities in the atmosphere, resulting in Pitta aggravation. In Summer sweet, cold, liquid and fatty food and drinks are beneficial. One should avoid or minimise excessive exercise and sex, alcohol, and diets which are salty, sour and pungent, or hot. In Summer time one should enjoy forests, gardens, flowers and cool water. During the night one should sleep on the open airy roof of the house, which is cooled by the rays of the moon.” (Charaka Samhita).

If you’re unsure what skin type you have, Vata dominant skin is fair, thin, dry or aged with fine lines. It needs nourishing and moisturising. Pitta dominant skin is fair to medium with red tones, freckles and moles. It is typically combination, sensitive skin. It needs soothing and hydrating. Kapha dominant skin tends to be normal to oily. Kapha skin often has the least issues being nice and supple, but does need cleansing and revitalising.

Try the following easy steps and recipes for Summer skin care (all recipes tailored to pacify Pitta and cool and calm the skin):

1.  Cleansing to remove external layer of sebum, sweat, dirt and bacteria

Ayurvedic cleansers or ‘ubtans’ are applied to damp skin, excluding the eye area. These brighten the complexion as they accelerate skin cell renewal. They also have the following benefits:

• Improves local blood circulation which stimulates cell growth
• Refine skin texture leaving it smoother and softer
• Removed dead skin cells and unplug pores
• Leaves skin more receptive to absorbing subsequent masks and massage oils

Combine some of the following Pitta reducing ingredients to make your own Summer ubtans, then grind in a blender or with a pestle and mortar (but best results achieved with a blender). The starches and enzymes in these cereals, pulses and nuts will be activated during treatment and work to cleanse the face:

To help cool skin: Chick pea flour, Chamomile flowers (eg: use a chamomile tea bag), Rose petals, Liquorice root, Fennel (again, find a tea bag!), Turmeric, Lemongrass, Cardamom, Mint (fresh or a tea bag), and Neem powder (specialist Ayurvedic herb from health shops).

To help dry skin: fdd Fine oatmeal, ground almonds, or powdered milk.

Mix a small amount with flower waters or herbal teas such as rose water, chamomile tea, cucumber juice, or aloe vera. Otherwise luke warm water will also work well. Apply to face then wipe off gently after a few minutes and rinse with cool water.

2.    Massage nourishes the skin and balances the doshas

Facial massage encourages blood and lymph to the facial tissues, giving a radiant look (as anyone who treats themselves to regular facials will know). The face is so responsive to massage because it is packed with many nerve endings and delicate muscles. Focus on pressure points for relaxation too. Try the following face massage after your cleansing ubtan:

• Smooth skin outwards and upwards under the eyes and cheekbones
• Make smooth movements across the forehead
• Make smooth movements up neck with flat hands
• Make small circular movements on jaw line, cheeks and forehead
• Circle the mouth gently, then the eyes, finishing with pinching eyebrows outwards
• Use fingertips to apply pressure around the eyes, nose and temples, between the eyes and forehead.   Then apply pressure in downward movement from inner eye across cheekbones.
• Finish with smoothing movements outwards and upwards over the cheekbones.

3.    Steaming liquefies obstructed toxins, opens clogged pores, releases toxins

Traditionally you would steam the skin at this stage but in Summer this is best avoided as it is too heating. Instead, achieve similar effects by using a cold compress, with rose water or water which has been boiled with ground coriander seeds and then allowed to cool.

4.    Masks for nourishing or cleansing

Soothing and hydrating masks for Pitta dominant skin can be made from ingredients readily to hand in your kitchen. Leave on for 10-15 minutes as you relax, and rinse with cool water:

• Cucumber mask: Mix 1 tbsp grated cucumber + 1 tbsp yoghurt. Add green or white clay (available from Neal’s Yard Remedies, Aromantic or other beauty suppliers) clay to stiffen mixture and bind.
• Mask for Rosacea/ acne: Mix 1 tbsp grated cucumber with clay and chamomile/ rose water .
• Parsley mask: Mix 2 tsps clay with 2 tsps witch hazel water (or rose water), add 3 tsps sunflower oil and 3 tsps chopped parsley.

5.    Toning removes greasiness remaining, closes pores and freshens.

Apply a cooling toner to the skin with a cotton ball or with a hand pump mister. In Summer,  Rose water or witch hazel are both very calming.

6.    Moisturising is needed by all, including oily skin, to nourish, protect, soften and smooth

Lighter moisturisers are ideal for day-use with a more nourishing moisturiser at night. Use upward strokes from chin for the face and downward from the chin for the neck to relax muscles and increase circulation. Handle the skin around the eyes carefully as the skin here does not have oil glands so is tender and sensitive. For a home made Ayurvedic cooling Summer moisturiser, combine 1 part liquorice tea, 1 part aloe vera gel and 2 parts sunflower oil. Use on face and neck. Ghee is also very cooling (though you have to like the smell to use on your skin!) Try equal parts of ghee and aloe vera or just ghee.

The following books are recommended to learn more:

• Inner Beauty, Reenita Malhotra (2005)
• Ayurvedic Beauty Care, Melanie Sachs (1994)
• Home-made herbal cosmetics, Dr S Suresh Babu

Favour a warm, nourishing diet to pacify Vata without aggravating Kapha: We’re designed to eat more in Winter, adding a few pounds without guilt! However, it must be the right types of foods to nurture whilst minimising congestion. Rice, barley, rye, healthy oils (ghee, coconut, linseed, avocado, hemp, olive), and seasonal root vegetables in soups and stews are all recommended. Avoid Vata aggravating non-seasonal food, such as salads and raw food in general. Have a warm breakfast (porridge is excellent, drizzled with maple syrup), lots of steamed vegetables and end the day with a hot milky drink and warming spices (such as ginger, cinnamon, cardamon).

Warm up with a spicy herbal tea or even mulled wine for Vata types: The good news is that Ayurveda suggest an occasional glass of warming wine may be beneficial in Winter for Vata types (though its sister science Yoga has different views!).  Alcohol is seen as too heating for Pitta types, and too fattening for Kapha types. You can make a warming wine punch with added cinnamon, cardamom, clove, ginger, fennel, cumin, coriander, nutmeg and black pepper. Drink a glass before or after dinner to aid digestion and encourage circulation. Drink spicy teas throughout the day, avoiding cold liquids and foods which aggravate Kapha and Vata. As our digestion is strongest in Winter, if you eat meat now is the time to indulge (again, Ayurveda and Yoga have differing views here as Yoga has a strictly vegetarian approach to diet!)

Stay warm however you can think of: Massage with warm oil and saunas or steam rooms are all good to ward off the cold. Ground yourself with a daily self-massage with a warm sesame oil or olive oil followed by a warm shower/ bath to prevent feelings of coldness, and stiff, aching joints. Use aromatherapy oils that are warm, pungent and uplifting such as camphor, cinnamon, cloves, cedar and frankincense. The ancient Ayurvedic texts also promote the ‘physical expression of love’ between couples as being healthy in the Winter months! Favour clothes which are bright, cheery colours, such as reds and oranges. Finally, always wear a hat outside as 60% of body heat is lost through the head.

Keep moving: Be up by 7am latest and to do some vigorous exercise to get the lymph moving preventing congestion. Some Sun Salutations are ideal as they build up heat and work all the major muscles. Kappalabhati and Bhastrika pranayama is also excellent for generating internal heat and improving the digestive fire (Agni). However, Winter is also a natural time for resting and preparing for a new year so leave time for activities which promote a sense of internal stillness. However, avoid day sleep which increases Kapha dosha. The short dark days can be depressing so make sure you keep sociable too.

Yoga tips for Winter 

1. Sun Salutes are ideal as they work all the major muscles and heat the body.
2. Ideal poses for Winter open the chest, throat, and sinuses remove congestion in the respiratory organs. Try:
3. Fish Pose (Matsyasana): This supine backbend/inversion opens the throat and chest. Do up to three sets.
4. Bow Pose (Dhanurasana): Open your chest with this backbend. Do up to three sets.
5. Locust pose (Salabhasana): This “baby backbend” opens the chest while strengthening the back. Do up to three sets.
6. Also: boat, lion, and camel poses along with the shoulderstand and the headstand. Shoulderstand (Salamba Sarvangasana): This supported inversion helps with stagnation of lymph. Do one time and hold for a minimum of 12 breaths.
7. Follow this with a systematic relaxation and a few rounds of bhastrika, the breath of fire. This breathing practice builds heat and eliminates mucus from the respiratory tract. Kappalabhati is also excellent for generating internal heat and improving the digestive fire (agni). These are rapid, sharp exhales, passive inhales, and a snapping of your lower abdomen. You can start with cycles of 30 breaths and gradually increase up to 100, for 3-5 rounds.

Introduction to Tratak

Tratak has been practiced for millennia by yogis and sadhus, and is based on the idea that eyes are the instruments by which the mind and the soul are reached. This article will focus on the external practice, whereby the eyes are fixed on some external object, such as a candle flame though there are many other options. One effect of this is that parts of the brain that are not normally used become active.  In this way, tratak can increase our function of perception. But is can also go further than this in that parts of the brain which remain inactive in an ordinary person are awakened. This is how yogis can acquire siddhis, or special powers. In today’s language, they can become superman if you are able to awaken and activate those glands and nerve centres which in most of us are in an inactive state. Tempted? If you need more encouragement, it is also very useful for any eye problems and eye strain. Many of us spend our days staring at screens for work and pleasure, which is a significant source of eye strain. A little practice of tratak great to help strengthen the eyes and also help with actual eye problems.  Those who have weak eyesight and wear contacts or glasses should practise tratak for five minutes daily. Ayurveda also advises to wash the eyes with a strained Triphala tea every morning and evening.

How to practice Tratak

There are many kinds of external tratak, but a few of the most accessible are listed below (taken from a very helpful Sivananda Yoga article written by Swami Satyananda Saraswati.

1. Candle flame: Light a candle in the darkness and fix your eyes on the flame for five or ten minutes without blinking. Perform this practice in the morning and evening. To gain superpowers you are advised to do this sadhana (spiritual practise) every day. You should continue to look at the flame for as long as you can without blinking. This is especially beneficial for people with any problems with their eyes.
2. Darkness: Sit by yourself in the dark and practise tratak on the darkness. The eyes should be open fully. Continue to see in the darkness without any light. Sit there daily and practise it steadily and firmly.
3. Blue sky: Sit in an open place and gaze at the blue sky without blinking. Try to feel that you have become like the sky or that the sky has come nearer to you.
4. Crystal: If you happen to have a crystal, practise trataka on it. This is an independent and important sadhana.
5. Water: Sit down on a riverbank or raised ground where you can see the current of water for a long distance. Practise trataka on the water. The eyes should remain steadily fixed on one spot; they should not move along the waves.
6. For busy commuters, Changing scenes: While you are travelling in a train, open the window, keep the eyes open and watch distant scenes, without any emotion at all. The eyelids should not flicker, inspite of the changing scenes. The eyeballs should be completely steady and the mind devoid of any feeling. Thus you can also do spiritual practices while travelling.
7. And finally, for nightbirds, practise trataka on the full moon or when the moon rises at night.

Tips for success in tratak using the candle flame method

For this practice, you need to be sitting comfortable, and gaze at a candle flame without blinking. The candle should be placed so that the head can stay balanced on top of the spine, and not have to look downwards.  The idea is that the mind is 100% focussed on the candle flame, and becomes merged in this observation. Tratak is a simple practice, but you have to stay alert.

• If the mind is slightly active, the vision wanders away from the object. Continuous gazing at one object also makes the object appear as if it is two- keep alert for this.
• At the time of gazing the eyes should not be opened very wide. However, they should not be too droopy either. You may also be overcome by uncontrollable sleep during the practice of tratak.
• Beginners should not strain their eyes. If gazing is done in a natural state of mind, strain will be avoided. The eyes may water every now and then. This is beneficial and cleansing- just keep going if you can.
• Breathing must be slow, rhythmic and deep. This will bring steadiness to the body and mind.
• Trataka can be practices for 5 minutes before you sit to meditate or do yoga, to help focus the mind. The posture needs to be good, so have a good support or sit in  a chair, with feet flat on the ground.

Swami Satyananda Saraswati summises: “For people of firm determination, the difficulties are surmountable. The practice should be increased gradually and slowly. A concentrated mind is a great help to an aspirant. Everything becomes easy for one who practises with devotion, steadiness and sincerity”.

More on superpowers!

Tratak is linked with the power of healing and clairvoyance. Yogis who have attained this state are able to see things with the eyes open or closed which a normal person is not able to see.  Tratak can also be used for spiritual healing, acquiring knowledge of certain events, detection of crimes, acquiring knowledge of the future, tracing lost individuals and so on.  Something I’m sure the intelligence services must be interested by (and the subject of a very amusing film called ‘Men who stare at Goats’!)  I think I am so drawn to this practice because I loved reading Roald Dahl as a child. One story that gripped me especially was ‘The Wonderful Story of Henry Sugar’.

This is a story about Henry, a wealthy gambler who reads a doctor’s report on a strange patient the doctor met while stationed at a hospital in India. This patient, who called himself ‘The Man Who Sees Without Using His Eyes’, had the ability to see even after the doctors had medically sealed the man’s eyes shut and bandaged his head. The man was part of a circus act and used his ability to make money. When interviewed in more detail by the curious doctors he gave his account. The man claimed he had managed to study with Yogi Fakeirs deep in India, learning some of their meditation methods. The one he finds best is to gaze into a lit candle and watch the flame; the three parts – yellow, red and blue, to close your eyes and keep the image in your mind, and try to envisage a face you know well. It is hard to do this for more than a few seconds, before the mind wanders. However the man persisted and was able to improve the focus of his mind. He develops the ability to see through objects. He tells the English doctors that he was warned not to abuse his powers, and that should he use his ability for selfish ends he would pay the price. The man is unconcerned about this, and is happy to use his ability as part of the circus show. The doctors discuss this, and by morning decide the man could be of great benefit – he could teach blind people to see without their eyes. In excitement they return to the circus, only to find the show cancelled. The Man Who Sees Without Using His Eyes had died in the night.

Henry realises that the book contains the detailed description of the meditation method used to gain this ability. He steals the book and decides to master the art of meditation using the instructions included in the report with the aim of mastering the ability to see through cards to aid him at gambling. After only three years, he masters the ability to see through playing cards and predict the future to a mild extent. He uses these powers to win a great deal of money at casinos but is surprisingly uninterested in the cash. He realizes that the thrill of winning or losing has been eradicated: he is guaranteed to always beat the house. The narrator questions what should happen now, pointing out that, like the Indian man, Henry has also abused his power and used it for selfish ends. Logically, he should now die. He would gaze at his reflection in the mirror, and his ability would allow him to see through his skin and see the veins of his body, including a lump in one tube by his heart. As he watched the lump move slightly toward his heart, Henry realises that it is a blood clot and it will travel into and stop his heart…but the narrator claims that this is not a work of fiction, and that Henry did not die, but instead wakes up in the morning safe and well. He goes on to set up a chain of well-equipped orphanages in his name. If you’ve got children of Dahl age, its  well worth reading if this article has awakened an interest. Who know, it could be the start of increasing your powers of perception and intuition (to be used for noble purposes of course please!)

Final thoughts

So, why not give it a go with one of the methods listed above. It’s a lovely practice to include in the Winter months when its dark outside, and cosy indoors. By regular practice you will achieve knowledge of yoga through your own experience.  Its daily practice will help develop concentration and memory power as well as improve eyesight. As Swami Sivananda always said ‘An ounce of practice is worth a tonne of theory’ and there is nothing higher than self-experience. But be warned! Any benefits you gain from the practice of tratak must be used for the  benefit of mankind (think of Henry Sugar).

If you do succumb to cold like symptoms help clear mucous by eating light, warm, simple foods as you rest. Soup is ideal. Avoid dairy products, sweets, fried foods and yeasted bread which increase congestion. Fresh ginger tea is excellent, especially with raw honey added once the tea has cooled down. Raw honey clears mucous and Kapha due to its heating, drying and channel clearing effect.  It is the best sweetener for Kapha types and is good for all in spring. If you have a fever, a short fast is recommended by Ayurveda, agreeing with the saying ‘feed a cold, starve a fever’.

You may also want to try some of the following herbal remedies available from suppliers such as Pukka Herbs and Maharishi (or read on and see how you can make versions of these at home):

1. Chyvanaprash  – take daily to strengthen lungs, boost immunity and rejuvenate all the body tissues, increasing strength and virility, as well as alleviating respiratory conditions. It is named after the sage, Chywana, who had become old but used this formula to become young and satisfy his young wife!
2. Trikatu made of ginger, black pepper and long pepper which act to dry up mucous and clear channels; especially long pepper (pippali) which rejuvenates the lungs and clears Kapha. It is traditionally taken with raw honey which aids in clearing mucous. It should not be taken if you are pregnant or suffering from the effects of aggravated Pitta dosha (heartburn, hyperacidity, ulcers).
3. Sitopaladi is a delicious combination of candy sugar, cinnamon, cardamom and other ingredients. It is very good at digesting mucous, acting as an expectorant, rejuvenating the respiratory system. It is taken with honey and ghee.
4. Turmeric is a potent natural antibiotic and can be used all respiratory tract infections. Boil half a cup of water with 1/2 teaspoon of turmeric, add a little milk then use as a gargle. Its also great for helping to prevent hay fever and other Spring allergies by reducing the body’s inflammatory response.                     

Home remedies for colds:

“There is nothing (in the world) which is not a medicine” (Ancient Ayurvedic saying) 

• Mix 1 tsp each of ginger powder, turmeric and black pepper and take ½ tsp of this mixture with warm water or honey twice a day (this is a home-made version of Trikatu)
• Mix ½ tbsp ginger, black pepper, cardamom, clove, cinnamon and turmeric. Ad 3tsps of raw sugar. Mix ½ or 1 tsp of this mixture with honey or warm water and take twice a day (again a home made version of the classic formulation, Sitopaladi).
• Mix ½ tsp fresh ginger juice with ½ tsp honey and take three times a day.
• Soak 2 parts fresh ginger root, 3 parts cinnamon and a pinch of cardamom in a cup of hot water for 10 minutes. Add ½ tsp of honey once it has cooled down to warm and drink a glass of this tea several times a day.
• Crush ¼ tsp fresh ginger root with 8 fresh basil leaves, 2 peppercorns, 2 cardamom seeds, and 1 cup of water, ½ tsp turmeric powder, 2 cloves, and 5 fresh mint leaves. Boil, filter and add 1 tsp honey. Drink 2 or 3 times a day.

Vata dosha has cold, light, dry, rough, and moving qualities. It’s main site is the colon, hence bloating, constipation and gas are often early signs of aggravation. Other signs include dry skin, irregular appetite, lack of sleep, stress, anxiety and tiredness.  Waking up between 2am and 6am is also an indicator Vata is out of balance. Its important to balance this dosha all year round, especially if it is your dominant dosha. However, we all need to pay attention to Vata in Autumn by inviting in the balancing factors of warmth, grounding, nourishment and stillness.

Here are some tips to stay balanced during Autumn:

1. Reduce raw and cold foods and focus on a warming, nourishing diet, rich in oils and ghee, with spices such as ginger and cumin. Have a warm breakfast (porridge, poached eggs, stewed apple, quinoa pancakes), followed by soups, stews, risotto, kitchari (one pot rice and dhal meal, mung soup- see Recipes) and lots of warm herbal teas (Tulsi and Ginger are ideal to ward of respiratory infections).  End the day with warm milk with ginger, nutmeg and a little honey to help you drift off. Vata is increased by astringent, bitter and pungent flavours so avoid excess of these tastes such as raw food, dry muesli, chick peas, peas, pop corn, caffeine and sandwiches. Minimise all dry, rough, cold food as well as iced drinks.
2. Keep to regular meal times with lunch as your main meal, and a smaller dinner eaten as early as possible. Try to get up and go to sleep at regular times as well. Also, this is a good time to introduce regularity at your work place by having regular breaks, sipping herbal teas throughout the day and not working yourself too hard. Routine really helps!
3. Take extra care of your skin due to Vata’s drying nature. Ground yourself with a self-massage with a warm sesame oil self-massage. Ayurveda recommends this daily, but its hard to manage today so aim for twice weekly to start.  See here for more on massage tips. You can also treat the skin on your face with a home made ubtan and mask made from kitchen staples.
4. Increase stillness in your day and time to connect with yourself.  Vata is aggravated by feelings of fear and insecurity so take time to look after yourself.  It is also aggravated by excess movement. Anything which reduces the amount of rushing, travelling and business that is part of most of our lives is good eg: go for a walk, practice calming yoga or yoga nidra, meditate, write in a journal, cook a slow recipe, curl up with a favourite book…
5. I‘ve also written an earlier post on tailoring your yoga practice for Autumn which may be of interest. Enjoy!

Lemon Balm (Melissa officinalis)Pungent, sweet, sour, astringent/ Cooling/ Pungent- Reduces Pitta and Kapha, balances Vata

This has been around since Elizabethan times,  is happy almost anywhere in the garden and is popular with bees. It helps with digestion and the nervous system, being an antidepressant and sedative. It has many other benefits too but I mainly think of it as a ‘medhya’ or brain tonic. It is a wonderful cooling remedy for excess Pitta; enhancing memory and circulation; for the disturbance of sadhaka Pitta causing anxiety, fear of failure and low self-esteem, insomnia. It clears excess Pitta, calms the heart and cools heat in the eyes and urinary system, so beneficial if you are prone to UTIs.

• For internal benefits, steep some leaves in hot water with a lid on and enjoy the tea once its cooled
• Externally, you can apply a paste to allergic skin conditions, herpes, shingles, hives, urticaria.
• Use in the bath/ as an inflation at night to calm excitable children or dried leaves in sleep pillows.

Aloe Vera Bitter, sweet/ Cold/ Sweet– Juice reduces all three doshas, with heavy, slimy nature.

Aloe Vera is a naturally cooling and nourishing plant renowned for maintaining youthful looks, healthy skin and balanced digestion. It clears inflammatory heat from the body, whilst supporting gentle detoxification of the liver.  It has been used for thousands of years for its healing properties and is one of Ayurveda’s most potent cleansing and rejuvenating elixirs. Aloe Vera is an amazing versatile plant – it truly is nature at its finest. Don’t use in pregnancy.

• Take 1-2 tablespoons every morning on an empty stomach for a cooling, cleansing start to the day. Aloe vera will remove excess heat from the intestines. You can add a little rose water too.
• The fresh juice or gel can be applied externally for sunburn and any signs of heat irritation of the skin (rashes, burns). It’s worth keeping a plant for this purpose, so you can lightly rub the affected area with a cut leaf.

Rose flowers Bitter, Pungent, Astringent, Sweet/ Cooling/ Sweet- balances all three doshas

Rose petals are especially good for reducing Pitta. They also treat the heart, nerves and lift the spirits. They have an affinity for the blood and are astringent which helps reduce inflammation and stop sweating. As well as an anti-depressant, rose is also an aphrodisiac. Rose also opens the heart chakra, increasing patience, compassion and love.  No indications known, though take caution in pregnancy.

• To use, spray water externally for instant cooling. Great to keep a bottle handy for those hot tube journeys and your fellow travellers will benefit too.
• Take rose water internally (1tsp with water 3X/day) to pacify Pitta
• Clean your face in rose water every morning to clear heat related skin issues. Make your own rose water by boiling fresh petals and condensing the steam into another vessel.
• Anoint yourself with rose oil on the third eye, throat and navel to keep these centres of awareness cool, calm and collected.
• Use rose water as eye drops for itchy, hot, tired eyes, and also problems due to allergies. To do this, take one ounce of distilled or purified water and add 5 drops of pure rose oil. Use a dropper or an eye cup to rinse the eye, making sure the water is neither too cold nor too hot.
• Sebastian Pole (founder of Pukka herbs) recommends a delicious way to take rose is to collect a glass of fresh rose petals and cover them in sugar overnight (ideally leave in the moonlight). In the morning you will have a rose syrup elixir to mix in with home-made almond milk or take diluted with water.

Mint Pungent/ cooling (slightly)/ pungent

Members of the Mint family (eg: Peppermint, Spearmint) have a mild, soothing action on nerves and digestion, helping to relax the body and clear the mind and senses. Mints contain large amounts of the ether element, whose action is soothing, cooling, clarifying and expanding. David Frawley writes:  “Through their ethereal nature they help relive mental and emotional tension and congestion. Their nature is sattvic.”

• Grow some mint in a damp spot in your garden and use the leaves to make fresh mint tea- the Moroccans add sugar to make this even more cooling, which makes sense from the Ayurvedic perspective as the sweet taste is considered cooling (along with bitter and astringent). Drink it cold or hot in the evening to aid digestion.
• Also delicious in cooling chutneys to counter spices such as ginger, chillies and pepper (See Recipes Page)

Coriander Astringent, bitter, sweet/Cooling (leaves) Slightly heating (seeds)/ Sweet- balances all three doshas.

Use leaves to calm aggravated Pitta conditions such as inflammations, internal heat or burning sensations, thirst. Annie McIntyre, an inspirational herbalist, writes: “Coriander is easy to grow in the garden or in pots on your patio or windowsill. Just as the Indians use coriander seeds in most of their curries, I could happily put the fresh leaf in a multitude of summer salads, cold soups, potato dishes and vegetable juices, knowing that while it scintillates my taste buds it might also endow me with vibrant health and youthfulness!”:

• Make a fresh coriander leaf infusion to ease indigestion and diarrhoea with burning, or summer headaches.
• For rashes and hives, steep 1 tsp coriander seeds and ½ tsp of cumin seeds in a cup of hot milk. Add 1tsp of natural sugar and drink once or twice a day.
• Take the fresh juice internally for allergies, hay fever and skin rashes- one tsp three times a day (can also use juice externally for itch and inflammation). Also very good for insect bites and stings. Take the juice internally (2 tsp 3x/day) and apply externally to pacify itching, burning and hives or rash created by the sting or bite.
• For conjunctivitis and other signs of heat in the eyes, steep 1 tsp of coriander seeds in 1 cup of boiling water for 15 minutes or more, Strain very well (any particles will irritate the yes further!) and wash the eye with this tea. Keeps in refrigerator for 2 days
• For a cooling digestive drink, steep 1tsp of coriander, cumin and fennel seeds (all related plants with similar properties) in a cup of water for 10 minutes and drink.
• Another lovely cooling summer tea is to take 1/2 tsp of chamomile and 1 tsp of fresh chopped coriander leaves. Steep for 10 minutes and drink once cool.
• Excellent for balancing the flavour of hot spicy dishes and is used for just this purpose in Thai, Indian, Moroccan, Mexican, Chinese, Indonesian, African and South American cooking. See Recipes Page for a cooling coriander chutney.

“There is nothing (in the world) which is not a medicine” (Ayurvedic saying).

To learn more:

The Thrift Forager, by Alys Fowler

Dispensing with Tradition- A practitioners guide to using Indian and Western Herbs the Ayurvedic Way, by Anne McIntyre and Michelle Boudin

So how can you tell if your Pitta is off kilter? As our digestive enzymes and bodily hormones are linked with Pitta dosha, diarrhoea and other digestive complaints can result. As the skin and blood can also be affected, heat rash/ prickly heat, other skin problems can also manifest. Other signs include bloodshot eyes and liver complaints. Emotionally, aggravated Pitta can also manifest in excess anger and losing one’s cool- so worth keeping a lid on this dosha!

To stay well this Summer (think cooling, calming and moderation):

• Adapt your daily routine: Get up early to enjoy the cool mornings, and enjoy walking barefoot on dewy grass if you can.  This is such a soothing thing for Pitta tropes to do. Similarly, enjoy moonlit walks in the cooler evenings.
• Avoid sun exposure between noon and 3pm, especially if you are a Pitta type with freckles, moles and paler skin (it ages your skin, increases cancer risk and is highly aggravating to Pitta!) If I am out and about at this time, I take a bottle of organic rose water from the fridge to keep me feeling serene. A quick spritz works wonders!
• Practice a daily massage with cooling coconut oil to nourish and clear heat from the skin (normally solid in the UK but liquid in the Summer heat, suggesting this is the best time to use this oil in the UK climate, rather than in Winter when it’s set solid). No need to heat the oil, and wash off with a cool shower afterwards, avoiding hot baths and showers, saunas, steam rooms, BBQs and pizza ovens at all costs.
• Wear cooling calming colours such as white, green and blue. These reflect heat as opposed to orange, red and yellow. Make sure you cover up, especially if you have Pitta predominant fair skin with freckles and moles.
• Practice cooling meditation, yoga nidra and pranayama: Meditation and chanting Om is good in especially good in Summer. Also try visualising watery scenes such as beautiful lake or the sea as part of your meditation. Shitali (or Sheetali) Pranayama is an effective practice to clear heat from the body. Roll your tongue into a tube and inhale air through the tongue, exhaling through the nose. If you can’t roll your tongue (it’s a genetic thing so you can’t learn!) simply close the teeth together and inhale through the mouth through the gaps in the teeth. Practice 10-15 rounds each morning, or whenever you feel hot and bothered. It also helps quench the thirst if you are unable to drink for a while (though drink as soon as you can and always carry water with you in Summer to keep hydrated).
• And cooling yoga: Get your yoga teacher to show you the cooling moon salute series (Chandranamaskar) cooling practice versus the warming sun salutes more normally practices.  Pitta can accumulate in the digestive system, especially the main sites of pitta at the small intestine and liver. Abdominal twists and forward bends can help clear this. Other good postures for calming Pitta are Camel, Cobra, Cow, Boat, Goat and Bridge Poses. As Pitta can also accumulate in the eyes, do gentle eye exercises to remove excess heat. Pitta types should avoid inversions such as headstand and shoulder stand in Summer.
• Summer Ayurvedic diet: Favour Pitta reducing cooling foods. The Ayurvedic tastes of sweet, bitter and astringent all reduce Pitta, as these are found in light and easy to digest foods such as organic milk, mint and coriander herbal teas, and sweet fruits in season such as pears, apricots, grapes, plums, watermelon and sweet berries (not citrus fruits which aggravate Pitta). Cold soups, such as cucumber soup, and salads are also good (but avoid salads at supper time when lightly cooked foods are best eg: basmati rice with sautéed sprouted mung beans and a green leafy vegetable). Avoid dark meats (replace with white meat once a week), tomato, garlic, onions, salty, spicy and sour tastes. Saffron is a very good spice to use in Summer cooking as it calms Pitta. Minimise alcohol & caffeine as these are both heating and aggravate Pitta. A little white wine or spritzer is OK but avoid heavy spirits and red wine. Increase fluids, especially water but avoid iced drinks which aggravate the digestion. Try mixing fresh lime juice with water and a little agave syrup for a delicious and quick still lemonade (eg: 1tsp agave or natural sugar + 1 tsp lime juice and a pinch of salt in a pint of room temperature water to sip throughout the day). Coconut water is very cooling and healthy. Favour cooling herbal teas with peppermint, licorice, fennel and roses. Lassis (diluted yoghurt drink) are also very cooling and soothing.
• At bed-time rub the soles of your feet with cooling coconut oil to bring all the heat down to your feet. You can also put coconut oil in your hair for a lovely conditioning treat (have you ever wondered why Indians have such lovely hair!) Do wear an old pair of socks or hat though. Add a few drops of lavender or sandalwood to your pillow. Hopefully you will be in bed before 11pm, as Pitta peaks between 10pm and 2am. Unlike in Winter, when sexual intimacy can help warm you up, keep sex to a minimum as it can leave you drained in the Summer heat. Early morning is the best time or evening before 10pm, after which Pitta dosha dominates.
• Finally, make sure to do some emotion management if needed- watch for Pitta emotions such as criticism, irritation and anger. If these arise, a good trick is to hold cool water in the mouth for as long as is needed! Dr Lad also recommends ghee nasya as very effective in managing anger and hostility. Dip your little finger in a jar of ghee and lubricate the inside of the nostrils with a small amount. Then gently inhale the ghee upwards which sends a calming message to the brain. He writes “You will become quite tranquil; anger and hostility will dissolve like a cloud in the sky.”

Click here for an earlier post on cooling summer plants.

Sunbathing advice

Stick to the usual advice of avoiding the sun between 10am and 3pm. If you spend too long in the sun, you will get burnt, especially if you have sensitive Pitta predominant skin. Dr Lad also discusses how use of chemical personal care products both internally and externally can all weaken the skin, making it prone to sunburn. To reduce risk, follow a Pitta pacifying programme eg: no spicy food, alcohol, saunas.

Ayurveda also suggests the following:

• Before going into the sun, apply a neem oil solution as neem is a good sun blocker. NB: Don’t use concentrated neem oil on the skin but dilute a few drops with another oil, such as sesame or coconut oil. Neem has the added benefit of being an effective insect repellent.
• Drink coconut water to stay rehydrated. Several delicious varieties are now available in shops if you can’t get fresh green coconuts.
• If you do burn, apply soothing aloe vera gel or juice to the area. Grow your own plant for this purpose- it’s also very handy for kitchen burns. A gauze pad dipped in cool milk is also very soothing, also fresh cream is good.
• For a cooling Summer facial click here!

“During the Summer, the sun evaporates the moisture of the earth and therefore induces hot, dry and sharp qualities in the atmosphere, resulting in Pitta aggravation. In Summer sweet, cold, liquid and fatty food and drinks are beneficial. One should avoid or minimise excessive exercise and sex, alcohol, and diets which are salty, sour and pungent, or hot. In Summer time one should enjoy forests, gardens, flowers and cool water. During the night one should sleep on the open airy roof of the house, which is cooled by the rays of the moon.” (Charaka Samhita).