Mental health, one of the greatest health risks for the younger generation, is a broad term that is used to refer to both mental disorders and psychosocial disabilities such as unipolar depression. Mental health issues not only impact emotional, psychological and social well-being, but they can raise the risk for physical health problems such as stroke, heart disease and type 2 diabetes as well.
While therapy and counselling are widely seen as solutions to treat unipolar depression, Ayurvedic practices can be a formidable force in driving balance, much needed in the path to both prevention as well as recovery. In ayurvedic terms ‘balance’ refers to the balance of the physical ‘doshas’ such as Kapha, Vata and mental doshas such as Tamas. Ayurveda seeks to bring back the natural balance of these three doshas, enlivening the body's inner intelligence to allow self-repair and healing. This approach, unique to each individual and situation, can be easily adopted in one’s mental health journey.
According to Ayurveda, major depression is caused by derangement of the Kapha (Water & Earth) & Vata (Air & Space) doshas primarily, along with a vitiated Tamo guna. The closest conditions in Ayurveda that can be correlated with minor depressive episodes are Vishada (mental lethargy/inactivity) and Avasada (mental derangement). Manas (mind), Buddhi (intellect), Vak (Speech), and Kaya (body) all lack a sense of coherence due to which hormonal imbalance occurs and individuals suffer from a lack of energy, sadness, lethargy, and miss the zeal to enjoy one’s surroundings. A pulse analyses and patient examination by an experienced Vaidya can help identify specific imbalances in each individual and tailored natural solutions can help restore mental health back to its natural state.
Here are 5 simple Ayurveda practices that can help individuals bring the balance back.
Early morning sun exposure: Both Ayurveda and modern science have proven that waking with the sun improves the circadian rhythm that instantly and effectively helps put one in a good mood and impart energy. Exposure to the early morning sun for at least 30-40 minutes leads to the production of serotonin – the happiness hormone in the body. It improves mental alertness by reducing melatonin hormone and reduces cortisol production often called the stress hormone.
Sleep cycle: A directly related Ayurveda recommendation is also to fix one’s sleep cycle. Retiring late or watching digital screens in the night or in the wee hours of the morning can cause Ama accumulation (undigested waste) and imbalance of Doshas, especially Pitta (fire and water), which causes irritation, fogginess, instability of moods, change in perceptions etc. To encourage good sleep, a light dinner should be consumed early (by 6:30-7:00 pm). Further, restricting tea and coffee consumption to before 4 pm is key, as these contain stimulants such as caffeine that interfere with one’s sleep cycle. An already common practice, which is also an ayurvedic recommendation, is to massage one’s feet with mustard or sesame oil, and a bath in warm water helps with a good night’s sleep.
Consuming one glass of warm milk with a small pinch of nutmeg powder about two hours before bedtime is recommended for those who continue to feel difficulty with falling asleep naturally, even with the above practices.
Pranayama or any form of exercise: Ayurveda recommends some high intensity exercise such as Bhastrika/Kapalbhati Pranayam that leads to the secretion of happy hormones (often known as DOSE (Dopamine, Oxytocin, Serotonin and endorphins)) in our body. The primary task is to counter the feeling of lethargy and the impact of a more sedentary lifestyle than our bodies are designed for, by inculcating conscious movement that checks the build-up of toxins, thus making individuals feel better.
Food and diet: As per Ayurveda, what you eat is what you become. There are three types of food that support and bring out the three qualities of the mind ie Sattva, Rajas and Tamas. Sattva corresponds to balance, knowledge and purity, Rajas to passion, arrogance and attachment, and Tamas to darkness, indolence and dullness. Those with depression have a predominant Tamo Guna and it is recommended to gradually move from a Tamasik diet to a Rajasik diet – ie to a diet that creates more activity in the body - and then finally to a Sattvik diet to achieve a perfectly balanced health of body and mind. For example, a person with depression should avoid foods such as leftover/frozen foods that lack intelligence. Meat, alcohol, and excess of cheesy/heavily processed foods are also contraindicated because of their Tamasic nature. Instead incorporate fresh fruits, boiled vegetables, and freshly cooked whole grains and lentils seasoned with moderate amounts of cow’s ghee and energizing spices such as turmeric, black pepper, ginger, clove, and cinnamon, etc. Another way to consume these spices is to include in tea, and drink twice a day or sip through the day from a flask. Something like Kapha tea is also excellent in such conditions. Even something as simple as drinking warm water through the day (instead of cold or ice cold) can keep both Vata and Kapha in balance and will help remove any Ama from the body.
Music and chants: Vedic texts stress the power of sound – i.e. of chants and music of certain frequencies to activate different zones within the human body. Listening to the Gandharva Veda twice a day (6:00-7:00 am) (7-10 pm) can be helpful. In addition, listening to Sama Veda chants is also an effective way to bring a flowing wakefulness in the body (alpha level frequency-relaxed yet aware) leading to relaxation, liveliness, and a certain sense of peace, wisdom, and contentment.
These five simple practices – can be easily practiced by individuals with unipolar depression and are as easily encouraged by caregivers. Practiced consistently and over time, these practices can show a dramatic and stable improvement in mental wellness since Ayurveda offers a holistic approach that integrates the mind, body and soul.
