What are the benefits of Ayurvedic lifestyle? Which Ayurvedic supplements are most useful for my health?

Just a few days ago, an acquaintance asked whether I had knowledge about the Ayurvedic lifestyle. To my embarassment I only knew the basics despite the fact we carry quite a lot of Ayurvedic supplements used in Ayurvedic medicine, mostly because AOR is a Canadian-based supplement company which is owned by compounding pharmacists of Indian origin.

When reading up on Ayurvedic lifestyle I realized there are more influences of ayurvedic lifestyle in our Western hemisphere than I knew: think of yoga, Indian food, mindfulness, and self-care practices such as nasal cleansing, oil pulling and tongue cleaning.

In any case it was about time to give you an introduction to ayurvedic lifestyle in general and also give a shortlist of the best known ayurvedic supplements.

What is Ayurveda?

Ayurveda is an ancient medical practice with a holistic and individualized approach to wellness. “Ayurveda” is a Sanskrit term stemming from “ayur,” meaning “life,” and “veda,” meaning “science” or “knowledge.” Therefore, Ayurveda translates to “the science of life.”

Ayurveda utilizes natural laws and rhythms as the guiding points to how we work with people to bring harmony and balance. Ayurveda is the original integrative medicine.

Ayurvedic practitioners believe humans are connected to nature as well as each other. Personalized treatments are based on several individual factors, such as constitution (of mind, body and spirit), environment and specific ailments, and they address not only acute symptoms but also the root cause(s) of those symptoms.

Ayurveda originated in India more than 3,000 years ago and was a prominent medical system in parts of Asia for millennia.
Sushruta, an ancient Ayurvedic practitioner known as the “father of surgery,” pioneered and recorded procedures including rhinoplasty, kidney stone extraction and sutures as early as the sixth century BCE.

Three principle energies of the body

Ayurveda looks at the world as made up of certain elements. Each of these elements have characteristics and qualities that influence the weather, your climate and individual body.

The five elements, according to Ayurveda—ether (space), air, fire, water and earth—make up the three primary doshas, or energies—Vata, Pitta and Kapha—which are present in everything and everyone. These doshas influence several aspects of the world depending on when they are most prominent, from the four seasons to the time of day to the human body, which, in turn, interact with one another. All three doshas are present in humans, with one typically more dominant than the others.

Vata

Vata consists of ether and air and is likened to the wind and kinetic energy. Vata influences bodily movements, such as the movement of limbs and blood flow. The other doshas are able to move through the body, the seasons and each day due to the impulses of the Vata dosha.
Individuals with a predominance of Vata tend to be creative, petite and prone to illness. An excess of Vata results in anxiety, trouble sleeping, brittle hair, dry skin, constipation, an erratic appetite and moodiness. Restlessness and excessive movement is also a sign of predominant Vata energy.
Vata is more prominent from autumn into winter when it’s colder and drier, in the early morning before the sun rises and mid-afternoon.
At these times, Vata brings its light and uplifting nature to help energize the body and the mind.

Pitta

Pitta consists of fire and water and, according to Ayurvedic theory, is responsible for digestion, metabolism and body temperature regulation.
When in balance, Pitta gives us radiance and glow, proper heat, appetite and regular bowel movements. When it’s out of balance, we can experience heartburn, indigestion, diarrhea, hives, acne, inflammation, anger and jealousy.
Pitta excess causes you to “burn through material too quickly.” For example, you might notice an increased appetite or that you’re overworking yourself or lacking the ability to enforce boundaries for work/life balance. Pitta deficiency leads to mental and/or physical sluggishness.
Pitta is more prominent in the summer when the weather is hot and humid, during the midday hours (10 am-2pm) when the sun is at its highest point and late at night before sunrise, at which point pitta energy can keep you awake.

Kapha

Kapha consists of water and earth and is responsible for moistening the body—lubricating the joint spaces, for example. Combining water and earth creates mud, making Kapha the “glue” that binds things together.
Balanced Kapha results in a strong immune system, as well as loyalty, patience, endurance and steadiness. Excess Kapha causes feelings of lethargy and congestion as well as physical weight gain: You may crave sweets, retain water and feel depressed, jealous or greedy.
Kapha is most prominent in the spring, from sunrise to mid-morning and from evening into nighttime. Morning Kapha time is best for exercise when Kapha brings strength to the muscles, while Kapha nighttime energy brings heaviness to the body and mind, leading into sleep.

How Ayurvedic treatments work

Each individual is born with their own unique constitution, also known as a dosha balance or Prakruti, and the goal of Ayurveda is to maintain that balance. An imbalance or deviation from Prakruti, called Vikruti, is what causes illness or “dis-ease.”

Balance is achieved by applying opposites, a concept humans are already familiar with. If you want to counterbalance the feeling of heaviness in your body, you create more activity for the body. You move it, you create energy.
A person can regain balance with the help of tailored Ayurvedic treatments as well.

Determine your dosha. First, an Ayurvedic practitioner determines your dosha balance to create a treatment plan. The practitioner will ask questions about your life, such as your daily schedule, eating habits and personal history, as well as consider your symptoms as they appear.
Individualize the treatment. Ayurvedic treatments are based on the individual, so they can vary greatly. You and your partner may both have a cough, for example, but an Ayurvedic practitioner may address the same condition very differently depending on the individual root cause.

Ayurvedic treatments can include:

• changes in diet and lifestyle
• a mix of herbs and/or spices, such as ashwagandha and turmeric
• oils and tinctures
• detoxification procedures
• massages
• nasal cleaning (Nasya treatment)
• floral and botanical baths or steams
• pouring warm oil on the head (Shirodhara)

Powerful ayurvedic herbs and spices with health benefits

Ayurvedic herbs and spices are an important component of Ayurvedic medicine. They’re thought to protect your body from disease and offer a variety of health benefits, including improved digestion and mental health.

Here are twelve Ayurvedic herbs and spices with science-backed health benefits.

1. Ashwagandha

Ashwagandha (Withania somnifera) is a small woody plant native to India and North Africa. Its root and berries are used to produce a very popular Ayurvedic remedy.
Ashwagandha is considered an adaptogen, which means that it’s believed to help your body manage stress more effectively. Research has shown that it reduces levels of cortisol, a hormone that your adrenal glands produce in response to stress.
There’s also evidence linking ashwagandha to lower levels of anxiety and improved sleep in people with stress and anxiety disorders.

Moreover, research shows that ashwagandha may enhance muscle growth, memory, and male fertility, as well as lower blood sugar levels. However, larger studies are needed to confirm these benefits.

Finally, there’s evidence that it may help reduce inflammation and boost your immune system, though more studies are needed.
In short, ashwagandha is an Ayurvedic spice that may help your body manage stress more effectively. It may also lower your blood sugar levels and improve sleep, memory, muscle growth, and male fertility.

2. Boswellia

Boswellia, also known as Indian frankincense or olibanum, is made from the resin of the Boswellia serrata tree. It’s known for its easily recognizable spicy, woody aroma.
Research suggests that it may be particularly effective at reducing inflammation by preventing the release of inflammation-causing compounds known as leukotrienes.
In test-tube and animal studies, boswellia appears to be as effective as non-steroidal anti-inflammatory drugs (NSAIDs), yet with fewer side effects.
Human studies link boswellia to reduced pain, improved mobility, and a greater range of movement in people with osteoarthritis and rheumatoid arthritis. It may also help prevent oral infections and fight gingivitis.
Moreover, it may improve digestion in people with ulcerative colitis and Crohn’s disease, as well as breathing in people with chronic asthma.
Boswellia is an Ayurvedic spice with anti-inflammatory properties. It may reduce joint pain, enhance oral health, and improve digestion, as well as increase breathing capacity in people with chronic asthma.

3–5. Triphala

Triphala is an Ayurvedic remedy consisting of the following three small medicinal fruits:
amla (Emblica officinalis, or Indian gooseberry)
bibhitaki (Terminalia bellirica)
haritaki (Terminalia chebula)

Test-tube and animal studies show that triphala may reduce inflammation caused by arthritis, as well as prevent or limit the growth of certain types of cancer.
It may also function as a natural laxative, reducing constipation, abdominal pain, and flatulence while improving the frequency and consistency of bowel movements in people with gut disorders.
In addition, a limited number of studies suggest that a mouthwash containing triphala may reduce plaque buildup, decrease gum inflammation, and prevent the growth of bacteria in the mouth.
Triphala is an Ayurvedic remedy consisting of three Ayurvedic spices — amla, bibhitaki, and haritaki. It may help reduce joint inflammation, improve digestion, and promote oral health.

6. Brahmi (Bacopa monnieri)

Brahmi (Bacopa monnieri) is a staple herb in Ayurvedic medicine.
According to test-tube and animal studies, brahmi appears to have strong anti-inflammatory properties that are as effective as common NSAIDs.
Studies also link it to improvements in learning rates, attention, memory, and information processing, as well as reduced symptoms of attention deficit hyperactivity disorder (ADHD), such as inattention, impulsivity, poor self-control, and restlessness.
Some studies further suggest that brahmi may have adaptogenic properties, which means that it may help improve your body’s ability to deal with stress and anxiety. However, more research is needed before strong conclusions can be made.
Brahmi is an Ayurvedic herb believed to lower inflammation, improve brain function, and reduce symptoms of ADHD. It may also increase your body’s ability to deal with stress, though more research is needed.

7. Cumin

Cumin is a spice native to the Mediterranean and Southwest Asia. It’s made from the seeds of the Cuminum cyminum plant, which are known for their distinctive earthy, nutty, and spicy flavor.
Research shows that cumin may boost the activity of digestive enzymes and facilitate the release of bile from the liver, speeding digestion and easing the digestion of fats.
Studies have also linked this Ayurvedic spice to reduced symptoms of irritable bowel syndrome (IBS), such as abdominal pain and bloating.
Plus, cumin may protect against type 2 diabetes by lowering blood sugar levels and improving insulin sensitivity. It may also protect against heart disease by increasing HDL (good) cholesterol while reducing triglycerides and LDL (bad) cholesterol.
Cumin likewise appears to possess antimicrobial properties that may reduce the risk of certain foodborne infections. Still, more studies are needed to confirm this.

Cumin is an Ayurvedic spice commonly used to add flavor to meals. It may decrease symptoms of IBS, improve risk factors for type 2 diabetes and heart disease, and perhaps even offer some protection against foodborne infection.

8. Turmeric (Curcuma longa)

Turmeric, the spice that gives curry its characteristic yellow color, is another popular Ayurvedic remedy.
Curcumin, its main active compound, has powerful antioxidant and anti-inflammatory properties. Test-tube research shows that it may be equally or even more effective than some anti-inflammatory drugs — without all of their side effects.
Also, turmeric may help protect against heart disease, in part by improving blood flow as effectively as exercise or certain pharmaceutical drugs. One study further suggests that it may be as effective as Prozac, a drug commonly used to treat depression.
Moreover, compounds in turmeric may help preserve brain function by increasing brain levels of brain-derived neurotrophic factor (BDNF). Low levels of BDNF have been linked to disorders like Alzheimer’s and depression.
That said, most studies have used very large amounts of curcumin, whereas turmeric comprises only around 3% of this compound. Thus, amounts larger than those found in turmeric are likely needed to attain these health benefits, and such large doses may cause stomach upset.

Turmeric is the Ayurvedic spice that gives curry its yellow color. Curcumin, its main compound, may help reduce inflammation and improve heart and brain health. However, large amounts are likely needed to attain these benefits.

9. Licorice root

Licorice root, which is native to Europe and Asia, comes from the Glycyrrhiza glabra plant and holds a central place in Ayurvedic medicine.
Test-tube and human studies suggest that licorice root may help reduce inflammation and fight viruses and bacteria. It also appears to offer relief from a sore throat and promote oral health by protecting against dental cavities and Candida.
This Ayurvedic spice may likewise help prevent or manage heartburn, bloating, nausea, belching, and stomach ulcers. When applied to the skin, it may reduce symptoms of skin rash, including redness, itching, and swelling.
However, the only studies on this root are generally small, and more research is needed to confirm these benefits.

Licorice root is an Ayurvedic spice that may help reduce inflammation and protect against various infections. It may also treat digestive problems and relieve skin irritations.

10. Gotu kola

Gotu kola (Centella asiatica), or “the herb of longevity,” is another popular Ayurvedic remedy. It’s made from a tasteless, odorless plant with fan-shaped green leaves that grows in and around water.
One small study suggests that gotu kola supplements may improve people’s memory after they have had a stroke.
Moreover, in one study, people with generalized anxiety disorder reported less stress, anxiety, and depression after replacing their antidepressants with gotu kola for 60 days.
There is also some evidence that the herb may help prevent stretch marks, reduce varicose veins, help wounds heal faster, and diminish symptoms of eczema and psoriasis. However, more research is needed.
Animal studies further suggest that this Ayurvedic herb may relieve joint pain, but more studies are needed to confirm this effect.
Gotu kola is an Ayurvedic herb that may help boost memory and reduce stress, anxiety, and depression, as well as improve a variety of skin conditions.

11. Bitter melon

Bitter melon (Momordica charantia) is a tropical vine closely related to zucchini, squash, cucumber, and pumpkin. It’s considered a staple in Asian cuisine and packed with nutrients and powerful antioxidants.
Research suggests that bitter melon may help lower blood sugar levels and promote the secretion of insulin, the hormone responsible for keeping blood sugar levels stable.
If you use insulin to manage your blood sugar levels, consult your healthcare before adding bitter melon to your daily routine to prevent your blood sugar levels from becoming dangerously low.
Animal studies further suggest that it may lower triglyceride and LDL (bad) cholesterol levels, though human studies are needed to confirm this.
Bitter melon is an Ayurvedic spice that may help lower blood sugar levels and boost insulin secretion. It may also reduce LDL (bad) cholesterol levels, though more research is needed before strong conclusions can be made.

12. Cardamom

Cardamom (Elettaria cardamomum), which is sometimes referred to as the “queen of spices,” has been part of Ayurvedic medicine since ancient times.
Research suggests that cardamom powder may help reduce blood pressure in people with elevated levels. There’s also evidence that inhaling cardamom essential oil may increase the uptake of oxygen into the lungs during exercise.
Moreover, test-tube and animal research suggests that cardamom may help protect against Helicobacter pylori bacteria, which is a common cause of stomach ulcers, and may reduce the size of gastric ulcers by at least 50% or even eradicate them.
Still, research in humans is needed before strong conclusions can be made.

Cardamom is an Ayurvedic spice that may lower blood pressure, improve breathing, and potentially help stomach ulcers heal. However, more research is necessary.

Are ayurvedic supplements safe?

Ayurvedic medicine is considered a complementary and alternative system of medicine.

Considering Ayurvedic medicine has been practiced for thousands of years, it’s generally considered to be very safe. However, there is some concern over the risk of toxicity when using certain Ayurveda formulations and herbs, which are not closely regulated and may possibly contain harmful substances like heavy metals.

It’s important to find a reliable Ayurvedic practitioner who has completed formal training, especially if the practitioner recommends herbs or other natural medicines for you to try. Always purchase preparations from a reputable source.

Health benefits of ayurvedic medicine

Ayurveda aligns well for many chronic illnesses, such as allergies, arthritis, autoimmune conditions, anxiety or depression, cardiovascular conditions such as high blood pressure and cholesterol, diabetes, digestive disorders, fatigue, fertility and women’s health issues such as hormonal imbalances, inflammatory bowel disease, skin conditions, and mental health conditions.

On a broader scale, Ayurveda can help you better understand yourself and your connection to nature. Ayurveda also aims to find the root cause of your symptoms and treats you according to your constitution, offering a comprehensive approach to body and mind wellness rather than treating a condition symptomatically.

Limitations of ayurvedic medicine

The main limitation of Ayurveda is emergency medicine. Ayurvedic medicine is better suited for preventative care and supporting chronic conditions.
Emergent and complex conditions like fractures, type 1 diabetes and heart attacks, are best left for conventional medicine. For conditions that require treatment with drugs or surgery, it’s best to visit your doctor or an emergency room rather than seeking Ayurvedic treatment. However, certain Ayurvedic treatments can serve as adjunctive therapy to support any healing process.

Conclusion

Ayurvedic herbs and spices have been an integral part of traditional Indian medicine for centuries
An increasing amount of scientific evidence supports their many proposed health benefits, including protection against type 2 diabetes and heart disease.
Thus, adding small amounts of these herbs and spices may help both flavor your meals and boost your health.
That said, large doses may not be suitable for everyone, so make sure to seek advice from your healthcare provider before adding Ayurvedic supplements to your healthcare regimen.
And remember, Ayurveda employs a holistic approach to health that also includes physical activity, adequate sleep, stress management, and eating a variety of fruits and vegetables daily.