Are you struggling to find time for self-care practices?
Ayurveda, the ancient Indian healing system, offers simple yet effective solutions to promote optimal health and well-being. This blog will explore Ayurvedic practices you can easily incorporate into your busy schedule.
From tongue scraping and oil pulling to self-massage and breathing exercises, these practices can help to reduce stress, improve digestion, promote relaxation, and increase energy levels. You can achieve a more balanced and fulfilling life by prioritizing self-care and incorporating Ayurvedic practices into your daily routine.
Let’s explore some Ayurvedic practices that can help you care for your body and mind even when busy!
Why Taking Time for Ayurvedic Rituals is Essential for Busy People
Taking time for Ayurvedic rituals is essential for busy people because it helps to restore balance and promote overall well-being.
Promote relaxation and stress relief
Ayurvedic rituals, such as meditation, yoga, and self-massage can help to promote relaxation and reduce stress. These practices help to calm the mind and restore balance to the body, which can help busy individuals feel more grounded and centered.
Increases productivity and energy
When the body and mind are balanced, energy levels increase, and productivity improves. Ayurvedic rituals can help to increase energy levels by promoting deep, restful sleep, supporting healthy digestion, and reducing mental and physical fatigue.
Improves overall health and well-being
Ayurvedic rituals are designed to support overall health and well-being by promoting balance in the body and mind. These practices can help to improve digestion, support healthy sleep patterns, and promote mental clarity and focus.
Fosters a sense of self-care and self-love
Taking time for Ayurvedic rituals is a form of self-care and self-love, which is essential for busy individuals who may neglect their own needs. By prioritizing self-care, active individuals can improve their overall well-being, reduce stress, and increase resilience to the challenges of daily life.
Ayurvedic Practices You Can Incorporate into Your Busy Schedule
Ayurvedic practices can help you manage stress, improve digestion, and enhance overall health and well-being. Incorporating Ayurvedic practices into your daily routine can be challenging, especially when you have a busy schedule.
However, you can easily integrate these practices into your daily routine with simple changes. Here are five Ayurvedic practices you can incorporate into your busy schedule:
Wake up Early in the Morning
One of the essential Ayurvedic practices is waking up early in the morning. According to Ayurveda, waking up before sunrise improves overall health and well-being. You can start by setting your alarm for 6:00 a.m. or earlier and gradually adjust your sleep schedule to wake up earlier.
Drink Warm Water with Lemon
Drinking warm water with lemon is a popular Ayurvedic practice that can help improve digestion and boost your immune system.
Lemon water also helps to detoxify your body and supports healthy liver function. Upon waking up, you can drink a glass of warm water with half a lemon.
Breathing exercises or Breath control (Pranayama)
Practice pranayama for 5-10 minutes in the morning or before bed to help relax your mind and body.
Abdominal breathing and alternate nostril breathing are two techniques that can help calm your mind and reduce stress. Abdominal breathing involves taking slow, deep breaths into your belly and exhaling completely, emptying your lungs- in and out through your nose.
Alternate nostril breathing is another wonderful technique that can help to reduce stress and improve overall well-being. This exercise needs proper instruction on how to perform it.
Take a few minutes to practice deep breathing throughout the day, especially whenever you feel stressed or overwhelmed.
Yoga is a physical practice that can help improve flexibility, strength, and balance. It also helps to calm your mind and reduce stress.
Depending on your schedule, you can practice for 20-30 minutes in the morning or evening. Even a few daily poses can significantly affect your overall health and well-being. Six rounds of sun salutation will boost your energy by adequately aligning your entire body when your schedule doesn’t allow a full practice.
Go to bed by 10:30 pm
As per Ayurveda, sleep is influenced by Kapha Dosha. If you divide the night into three portions, the first portion corresponds to Kapha Dosha. Despite your body type, Kapha’s predominant energy is up to 11:00 pm. During that time, the chances of you getting a good night’s sleep are higher.
If you delay your bedtime to midnight, Pitta Dosha is predominant, which is not conducive to sleep. This means individuals who sleep late are more prone to Pitta imbalances.
Eliminate tea or coffee after 7:30 pm. Avoid using TV or any other devices half an hour before sleep; all devices should be away from your bed.
Quick and Easy Ayurvedic Self-Care Practices for Busy Days
Tongue scraping is a simple yet effective Ayurvedic self-care practice you can do in the morning. Using a tongue scraper, gently scrape your tongue from back to front to remove any toxins and bacteria that may have accumulated overnight.
Oil pulling is another simple Ayurvedic self-care practice that involves swishing oil (preferably sesame) in your mouth for 10-15 minutes or as long as possible. This helps to remove bacteria and improve oral health.
Dry brushing involves using a dry brush to exfoliate the skin and enhance circulation gently. Start at your feet and work your way up, brushing in long strokes towards your heart. You can do this before showering in the morning.
Abhyanga is an Ayurvedic self-massage technique that involves using warm oil to massage the body, which can help to calm the nervous system and promote relaxation. This can be done before showering or at bedtime.
Ayurveda emphasizes the importance of mindful eating, which involves paying attention to your food’s taste, texture, and smell and eating in a calm and relaxed state. Enjoy your meals for a few minutes without distractions like your phone or computer and avoid eating on the go.
You can also incorporate Ayurvedic principles into your diet by eating warm, cooked foods and avoiding cold, raw foods.
Ayurvedic Meal Prep for Busy Days: Tips and Recipes
- Ayurveda suggests a warm-cooked breakfast. If you are having fruits, eat them alone or before anything else.
- Lunch should be your largest meal between 12:30 pm and 1:30 pm when the sun is at its peak. The digestive fire is highest during that time.
- Eat dinner by 7:30 pm, consisting of warm, cooked, fresh, and light food.
- You should avoid salads at night. Eliminate frozen and canned foods. Cold drinks will hamper your digestion.
- Fruits can be consumed as a snack between breakfast and lunch. Nuts and seeds are excellent options as snacks between lunch and dinner.
One of the fundamental principles of Ayurveda is mindful eating, which means choosing nourishing and beneficial foods for your body.
However, it can be challenging to follow a healthy diet when you have a busy schedule. Meal prepping can be a game-changer, especially regarding Ayurvedic meals.
Tips for Ayurvedic Meal Prep
Plan your meals for the week and make a shopping list of the ingredients you need. This will save you time and help you avoid last-minute trips to the grocery store.
Cook small batches of grains, beans, and vegetables, as ayurveda states leftovers have less nutritional value and may lead to an increase of Doshas, impairing digestion.
Use a slow cooker
Slow cookers are great for making soups, stews, and curries. You can prepare the ingredients in the morning and come home to a delicious, nourishing meal in the evening.
Experiment with spices
Ayurveda uses a variety of spices that add flavor to your meals and have medicinal properties. They contribute to proper digestion, spices like turmeric, cumin, coriander, fennel and ginger make your meals more exciting and nutritious.
Ayurvedic Meal Ideas
Kitchari is a traditional rice, lentils, and spices dish. It’s easy to make and can be customized with different vegetables and spices. Kitchari is nutritious and cleansing for your body.
Vegetable curry is a flavorful and nourishing dish made with vegetables like cauliflower, broccoli, carrots, peas, and spices. If you are using tomatoes, make sure to cook them without skin and seeds for better digestion.
Dal is a staple in Indian cuisine made with lentils, spices, and vegetables. It’s a nutritious and filling dish that can be served with rice or bread.
Quinoa is a versatile grain used in salads, soups, and stews. You can cook the quinoa and make a delicious salad with roasted vegetables, nuts, and seeds. You can also use quinoa in place of rice in traditional Ayurvedic dishes.
Incorporating Ayurvedic practices into your busy schedule can help you prioritize self-care and improve your overall well-being. This ancient healing lifestyle offers a range of solutions to help you reduce stress, improve digestion, promote relaxation, and increase energy levels.
By caring for your daily routine, you can be more resilient and better equipped to handle the challenges of daily life. So, start incorporating these Ayurvedic practices into your routine today and experience the benefits of a more balanced and fulfilling life.
If you want to incorporate Ayurveda into your life professionally, consider the Ayurvedic Health Counselor Program at Sampoorna Ayurvedic College.