Factors contributing to infertility

• Imbalance of the doshas [the three bio-energetic forces that govern the functionality of your body]
• Poor nutrition of reproductive tissues due to sluggish digestion, increase in toxins or under nourishment
• Overindulgence in sexual activity can deplete the quality of reproductive tissue and cause impotency
• Suppression of sexual urges for long periods can lead to decrease in libido in the long term
• Eating excessive spicy, salty and hot foods could increase pitta dosha
• Physical, mental and emotional stress
• Compromised immunity
• Nervous system imbalances

The journey of a new life

Conception takes place when there is a meeting of healthy sperm and ovum in a healthy uterus. The sperm and egg are the seeds of creation called the ‘bija’ or the ‘shukra dhatu’. This is the last of seven body tissues to be nourished after plasma, blood, muscle, fat, bone and bone marrow/nerves. Healthy tissue formation is dependent on the ability to properly digest food, thoughts and emotions, be free of toxins and have balanced doshas [vata, pitta, kapha]. The end result of tissue nourishment is known as ojas or the essence of vitality and immunity. It is no surprise then that the healthier the ojas the better the quality of sperm and egg.

Strong digestive health is the root of producing healthy bija for both men and women. An ayurvedic fertility program can be broken into a 3 stage process over approximately 6 – 8 months. The first phase comprises of cleansing processes of the mind and body followed by a period of rejuvenation to strengthen the body tissues and then comes the conception phase. I advise you to consult an ayurvedic physician for personalised guidance but this article will give you a brief idea of what to expect.

Phase 1: Cleansing

Cleansing the body is one of the key points in ayurveda. This step tailor made considering the environment, gender, age, temperament and family history of both partners. The spring and autumn months especially support the process of cleansing.

Cleansing starts with improving digestion to prevent toxins known as ‘ama’ from building and ensure that optimum nutrition is absorbed from the foods eaten. This process helps the body eliminate toxins.

Panchakarma [five ayurvedic purification methods] would be recommended for deeper cleansing. This period of gentle cleansing over 12 – 14 weeks would include:

• Eating consciously and according to your hunger
• Eating well cooked and easy to digest foods
• Plenty of fresh seasonal vegetables, whole grains and legumes
• Cut back on all processed and fried foods
• Limit gluten, dairy, meats, sugars, alcohol and caffeine
• Invigorate the body with warm oil abhyanga [body massages]
• Engage in gentle exercise and yoga
• Engage in pranayama and meditation
• Refrain from sexual activity, to conserve energy
• Women could add a decoction made of ashoka to their bath water. Ashoka helps to release physical and mental pain
• Digestive compounds such as triphala, hinguwastak, trikatu and avipattikar are useful
• Around weeks 5 – 10, you can consult a practitioner for Panchakarma, include fasting days and a mono diet of khichdi
• After the deeper cleanse you can resume the gentle cleanse

Cleansing is not only limited to the physical body but also involves letting go of emotions that don’t serve you:

• Release negative emotions – anger, resentment, past hurt, grief and any emotional burden. Lighten up your heart!
• Discuss and let go of any dysfunctional patterns that don’t serve your relationship with your partner and express your gratitude for each other. This will encourage emotional closeness and bonding.
• Free your mind of the guilt, a common emotion that most women feel when faced with infertility. Let go of doubts, expectations and pressures to conceive. Affirmations are a great way to assist this process.

Phase 2: Rejuvenation

Rejuvenation known as ‘Rasayana therapy’ is intended to build ojas by nourishing the body, bringing doshas into balance, strengthening the body tissues and restoring normal bodily functions, particularly ovulation.

Both partners would benefit from following a restorative whole foods diet [sattvic] and lifestyle suited to their constitution. You would do well to choose:

• Seasonal fruits [pears, peaches, mango, plums, raisins, figs, dates, grapes, coconut, pomegranate]
• Grains such as basmati rice and quinoa and lentils such as mung
• Dairy proteins including milk, buttermilk, paneer, ghee
• Nuts and seeds including almonds, walnuts, pumpkin seeds
• Spices including cardamom, nutmeg, saffron, rose, jasmine, cinnamon, cumin, coriander, turmeric, fennel, carom
• Vegetables such as asparagus, sweet potato, broccoli, squash, carrot, beetroot
• Nurture your relationship with your partner with open communication, sharing more love and joy
• Engage in nourishing self care and self love practices such as massage with ashwagandha oil
• Nourish yourself by spending time in nature, especially near water
• Continue to engage in strengthening yoga postures

For women it is important to take mental and physical rest during menstruation and otherwise keep active. Spices such as turmeric and carom [ajwain] are good for keeping the uterine organs cleansed. Ghee is an extremely supportive ingredient. Reduce intake of processed carbohydrates and fats and increase natural proteins along with small amounts of barley with milk. For the male partner, a sattvic diet with an increased quantity of milk, ghee, rice and nuts will be helpful.

Phase 3: Conception

Few months on and your body should feel ready for conception now. Here are a few more tips to get you through the final phase:

• Continue to have a nourishing diet to build ojas and prevent ama
• Timing – many apps are now available to guide you to optimal days around your ovulation. Intercourse 3 – 4 days either side of ovulation increases your chance of conception
• Create a peaceful environment with candles or incense with essential oils that please your senses
• The best position for conceiving is with the woman lying on her back
• After intercourse, drink a cup of warm milk with spices such as saffron, cardamom and ground almond
• Conserve your sexual energy during the non-fertile period
• Avoid intercourse whilst in a negative emotional state, if suffering from compromised immunity, menstruation or if you have overeaten.

Herbs for fertility support

Fertility supporting herbs and tonics such as shatavari [asparagus racemosus], ashwagandha [withania somnifera], ashoka [saraca asoca], kappikachu [Mucuna pruriens], aloe vera and triphala amongst others are highly rejuvenating, promote hormonal balance and encourage production of reproductive fluids – consult your practitioner for safe use. There are also supportive herbal jams chyawanprash and brahmi avaleha, phala grtam.

Yoga and meditation for enhanced fertility

Breathing techniques such as nadi shodhana, ujjayi pranayama and various meditations can help you relax. Yoga postures such as padmasana [lotus pose] can increase the blood flow to the perineum and activate the lower chakras, muladhara [root] and svadisthana [sacral] that govern the sexual functions. Pelvic floor exercises can also enhance circulation to the reproductive organs.

Over and above all, enjoy the process and be patient. It should not add any stress or discomfort. Be connected to your intuition and allow yourself to be guided by that.

The post Tips to boost your fertility with ayurveda appeared first on Complete Wellbeing.

Adverse effects of air travel

When we travel by air, the dry, re-circulated in-flight air, increased cabin pressure and high altitude add to our already disturbed diet and lifestyle routine. Coupled with time zone changes and disconnection to earth, air travel can leave our bodies feeling quite out of sorts. Air travel can leave people with:

• Excessive sleepiness
• Inability to focus
• Headaches
• Feelings of nausea and dizziness
• Muscular joint aches
• Indigestion and constipation
• Dehydrated/dry and blemished skin

Those individuals with a ‘vata’ dominant constitution or those who have always been used to [or have a preference for] a rigid routine are likely to be the most affected by jetlag. Here are some simple vata pacifying tips:

Before travel

Before you travel, treat yourself to a hot oil abhyanga massage to lock in moisture in the deeper skin layers. This is a fantastic antidote for aggravated vata since it has warmth and lubricating qualities that counterbalance the dry and windy elements of vata.

You can always do a self-massage at home or even in your hotel room! If your hotel has a spa that offers ayurvedic massages, get one before you take your flight to the next destination.

Digestion can be sensitive around the time of travelling. Besides, meals are often scheduled according to the time of the destination so if you do eat on board go for a light, easy to digest and small portion, opt out of eating breads and cold foods. If you are not feeling hungry, avoid the meals altogether to prevent the digestive fire being disturbed. Preventing toxin accumulation will ensure the jetlag is more manageable.

A few days before travel, eat meals with plenty of proteins and healthy oils. Foods such as warm cooked whole grains, root vegetables, ghee and digestive herbs such as cumin, coriander, ginger and turmeric are all good choices. How about soups, stews, hot pots, kitchari, dals and rice to set you up for your journey? Pack a few healthy snacks such as nuts and other dry fruits for the trip. Avoid salads, frozen foods, dry snacks, and ice in drinks—these aggravate vata. Most airlines would be happy to prepare a special meal for you if you tell them your dietary preferences in advance.

During the flight

Sleeping pills? Never! Have Chyawanprash to assist your digestion as well as give you an immune boost for the increased exposure to germs. Ashwagandha, a rejuvenating ayurvedic herb, can further boost your immunity and help you rest deeply on the flight. Triphala can help balance your bowels as well as provide an anti-oxidant boost as it contains lots of vitamin C. A great aid to prevent constipated bowels. If your digestive fire [agni] is disturbed, opt for trikatu—a great aid for poor digestion, colds and congestion. Sleep, relaxing music and meditation are great for balancing vata before, during and after air travel. Try hot milk with some warming spices such as cardamom and nutmeg.

On the flight itself, avoid those dry, salty snacks they serve, as well as caffeine, carbonated and alcoholic drinks as these can further dehydrate you. Drink a small glass of water every hour and carry with you some herbal tea bags on board if you can’t get hold of fresh ginger—just ask for hot water! Staying hydrated on a flight is essential.

With the body fighting to stay warm in the blasting air conditioning on aircrafts, our health is further hindered by cold food and drinks. However, we are aided by warming food and drinks. Warm water will ensure that  our agni does not get disturbed. Excessive cold water on our agni quite simply can put it out. Ginger is a great antidote for other travel-related issues such as headaches and nausea. Try the crystallised variety for convenience.

Exercise your limbs by walking and stretching; this will ensure that your prana stays circulating throughout the body during the flight. It will also help prevent deep vein thrombosis [DVT].

Air travel can cause imbalance at every level, especially of the senses. Avoid excess stimulation of the eyes so that they don’t become dry and give them plenty of rest even if you do not go to sleep. Protect the ears by putting a drop of warm cured sesame oil and place cotton wool to cover. Apply sesame oil to the nasal passages to protect the membranes from airborne bacteria. Spend time periodically taking deep breaths to calm and balance the nervous system and mind. If you are planning to carry edible items or fluids, check with your airline whether these would be allowed in your carry-on baggage.

Post-flight Care

Once you arrive at your destination, adjust to the local time and sleep when it is the natural bed time with some leeway for your body to fully rest so that your body clock can reset quickly.

Ensure your first meal consists of light, easy to digest foods just like you had before your flight. You should stay balanced with these simple tips. Bon Voyage!

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