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Take a nap after a meal

Studies of napping have shown improvement in cognitive function, creative thinking and memory performance. to Ayurveda daytime naps can improve many things: increase alertness, boost creativity, reduce stress, improve perception, stamina, motor skills and accuracy, aid in weight loss, reduce the risk of heart attack, brighten mood and boost memory.

As we discussed in the previous posts, one should take full stomach meals in the morning, so after having the food, one can take a short nap not exceeding 30 minutes.
Even after having lunch in the afternoon, a 30 minutes nap can be taken.

When we talk about the hours of sleep in the entire day it varies according to the age.

•  First 7 years one needs 10-12 hours of sleep.
• 8 to 10 years old needs 8 to 10 hours.
• In the third seven years of life a person needs 6 to 8 hours sleep.
• In fourth seven years a person needs 5 to 6 hours.
• In fifth seven years a person needs 4 to 5 years.
• In sixth seven years a person needs 3 to 4 hours
• In seventh seven years a person needs little sleep.

Ayurvedic way of sleeping:
Following the simple wisdom of Ayurveda, we can experience more relaxation in the body, helping us to ease into deep, restful sleep and wake with energy and vitality to meet the day.

• It is bad to sleep during the sunset hours, as it is said to cause poverty, disturb the bodily systems and impairs digestion.
• Sleeping on the left side helps digestion. It promotes the functioning of the right nostril and is good for a person. The right nostril heats and activates the body and when it is working a person becomes more interested in food and sleep.
• Sleeping sitting up provides the most alert sleep and is the best. Yogis often sleep sitting up.
• Sleeping on the right side is relaxing, and it activates the left nostril, which cools and relaxes the body making it easier to control (which is good for Yoga).
• Sleeping on the back disturbs Vata. It activates both nostrils at the same time, which produces disease by (encouraging energy to leave the body). Sleeping on the back harms the brain.
• Sleeping on the stomach disturbs everything. It causes disease by obstructing deep, healthy breathing.
• It is best to sleep with the top of the head facing east and the feet facing west (promotes meditative sleep). Facing south while sleeping draws energy into body.
• Sleeping facing north draws energy from the body, and disturbs the body, mind and spirit. Sleeping with the head facing west causes disturbing dreams.
• Before going to sleep it is best to wash the hands, feet and face. Then it is good to massage the feet with a little oil and meditate for a while to allow the negative impacts of the day to dissipate. Then do some Pranayama before sleeping.
• It is best to go to bed only to sleep and not to read, write or think. It is best to rise immediately after awakening.
• The bed should be at least 12 inches above the ground.
• Sleeping under the moon is very good and sleeping under the sun is very bad.   
• Best time to sleep is from three hours after sunset to 90 minutes before dawn. Early to bed and early to rise makes a man healthy, wealthy and wise.
• Going to sleep with a full stomach diverts the body’s energy from recharging the system and also causes bad dreams.

Sleep tight at right time and in right way!
Happy reading!
 

Right Eating Posture

In many Indian households you will find that people sit on the floor and eat their meals. While most of us have embraced the table and chair as a place to eat, there are those of us who prefer to sit in front of the TV and/or sit on the bed and eat. While this might be very comfortable, it might not necessarily be the best thing for health. Our ancestors definitely had a plan when they made sure we sit on the floor, cross legged and ate our food. Here are 10 reasons going back to your roots is the best for your health. 

So the right eating posture would be sitting cross legged on the ground, keeping the plate in front and having food with the hand as in the below picture.

This helps improve your digestion:
Sitting on the floor cross legged is an asana known as sukhasana or a half padmasna which are poses that help in digestion (since it is believed that when one sits in this pose in front of food it automatically signals your brain to prepare for digestion). Eating from a plate placed on the floor, one has to naturally bend forward slightly and go back to the starting position to swallow. This constant back and forth movement causes the muscles of  abdomen to be activated and also leads to increased secretion of stomach acids – making it much easier for digestion.

Helps lose weight:
Sitting on the floor and eating has significant weight loss benefits too. When you sit in this position, your brain automatically calms down and is better equipped to focusing on the food you eat. Moreover this position helps you cognate the amount of food you have eaten and helps you feel full faster. How does that work? Well, the main reason people overeat is because they do not know when they are full. This happens because the vagus nerve (the main nerve that transmits signals from the stomach to the brain) sends signals to the brain as you eat, telling it if you are satiated or not. When you sit on the floor this nerve is able to perform better and transmit signals more efficiently. Also, since this position makes you eat slower than you would while sitting on a table, it gives your stomach and brain time to cognate the signals of feeling full,  thereby preventing overeating and bingeing.

Makes you more flexible:
When you squat or sit in padmasana, the muscles in your lower back, pelvis, around stomach and those of the upper and lower abdomen stretch – reducing pain and discomfort. This, in turn helps digestive system relax and stay in a normal position. Moreover, the regular stretching of these essential muscles also helps make more flexible and healthy.

Aids in mindful eating:
When you sit on the floor and eat as a family it aids in mindful eating. Not only does it help you focus on your food, but it also helps you make better choices when you eat. Since your mind is calm and your body is ready to accept nutrition, sitting on the floor is the best way to eat the right amount and kinds of food. According to some nutritionist, eating food while concentrating on every aspect of the food – smell, taste, texture is the key to lose weight.

Improves your posture:
Posture is very important when it comes to staying healthy. Good posture not only helps prevent injuries but it also reduces the chances of excessive strain on certain muscles and joints, which can lead to fatigue and quicker than normal wear and tear. When you sit on the floor your posture is automatically corrected, making your back straight, lengthening your spine and pushes back your shoulders – beating all the common aches and pains that come with bad posture.

Can make you live longer
Sounds a bit unbelievable right? Well, it’s true, sitting on the floor and eating can actually help you live longer. A study published in the Journal European Journal of Preventive Cardiology found that people who sat on the floor in padmasana were able to get up without any support were more likely to live longer. This is because being able to get up from that position takes a considerable amount of flexibility and lower body strength. The study found that those who were not able to get up without support were at the risk of being 6.5 times more likely to die in the next six years.

Lubricates and keeps your knees and hip joint healthy:
According to Ayurveda, padmasana and sukhasana is one pose that has health benefits for the entire body. Not only does it help your digestive system function better, but it also helps keep the joints supple, flexible and less prone to injuries and degenerative diseases like arthritis and osteoporosis. That is because the constant bending of the knees, ankles and hip joint helps keep them flexible and free of diseases. And with flexibility comes better lubrication between the joints.

Relaxes the mind and calms the nerves

Strengthens the heart by improving circulation:
Have you ever noticed that when you eat, you tend to feel warmer and in some cases even sweat? Well, that is because when we eat our stomach needs all the energy it can use to digest food. One of digestion’s most important element is a sound blood circulation. To keep up with this process, your heart tends to work overtime to help out your digestive system. Here is where sitting on the floor and eating can help you out. When you sit on the floor your heart gets the benefits of circulation as the blood is easily pumped through the heart to all the organs needed for digestion. This is in contrast to the pattern of circulation when you sit on a dining table and chair, wherein the blood flows to the legs as they are lower than the heart. Therefore sitting on the floor and eating, affords a healthy heart with strong muscles to help it cope with the pressures of daily life.

Eat right and stay healthy!
Happy reading.