Where Nutrition Meets Yoga
A discussion around the role that nutrition has played in yogic and Ayurvedic history and philosophy, and how relevant that is today - a scientific insight into nutrition for a modern day yogi.
Nutrition is and always has been an intrinsic part of Yogic practices. Our diet, internal and external environments and our lifestyle can have a significant impact on both our body and mind.
Patanjali’s Yoga Sutras serve as a guide to attain wisdom and self-realisation through the practice of yoga, working with the body and the asana postures, and even more so with the mind. An appropriate diet can be considered a fundamental foundation required to help bring us into the right frame of mind to be able to practise all 8 limbs of yoga, by supporting mental clarity, a calmer nervous system and overall balance within the body.
Ayurveda
The history of medicine is a fascinating subject as it is a saga of man’s struggle against
disease. The medical sciences also evolve as society develops and illness patterns do. The medical system known as Ayurveda developed in India around 2nd century BC, has a logical foundation and has persisted as a unique system of practice up to the present day. The foundational ideas around which the Ayurvedic system is built are generally constant throughout time and do not alter with age. This is something that we’ll touch on again later.
Why does nutrition matter to your yoga practice?
To put it very simply, with regard to a regular asana practice in order to maintain energy levels, increase strength and endurance, and aid in muscle recovery, a well-balanced diet that is rich in nutrients is needed in order to support a regular and progressive yoga practice.
The key to leading a healthy lifestyle is eating well. Everyone is familiar with the proverb "you are what you eat." However, I believe it is more accurate to say "you are what you digest and assimilate!"
Your digestive tract can properly digest your meals and aid in the removal of waste and toxins from your body when you eat wholesome, nutritionally dense foods. This is enhanced by yoga nutrition, which also takes into account the psychological and spiritual effects of your diet.
A crucial aspect of both yoga and Ayurveda is nutrition, this is so because it is linked to three qualities that are present in daily life. The ancient teachings of yoga, like the Samkhya Philosophy and also the Bhagavad Gita describe these qualities, or gunas, which are referred to as rajas (passion, activity, movement), tamas (ignorance, inertia, laziness), and sattva (goodness, calmness, harmoniousness). According to this philosophy, you can maintain that your body is strong and healthy, as well as your mind alert, by eating healthfully and with awareness.
Sattvic food
According to Ayurveda, there are some foods that can give you more energy, soothe your mind, and make you feel happy and content. They are referred to as sattvic foods. Here are a few illustrations of sattvic food:
Fresh fruit
Fresh vegetables
Whole grains (sprouted and unsprouted, and ideally gluten-free)
Nuts
Seeds (sprouted and unsprouted)
Legumes
Herbal tea
Yoga nutrition places a lot of importance on a sattvic diet. Your body stays active, your mind stays sharp, and your entire health remains balanced.
Rajasic food
Rajasic foods are linked to judgement, vigour, and constructive aggression. Like, a "go-getter" attitude for you to take the initiative and finish what needs to be done! However, rajasic foods, such as meat and animal products, are also linked to restlessness, so consuming too much of these may increase your likelihood of feeling restless. It's better to consume these meals in moderation as a result.
Some examples of rajasic food include:
Spicy, bitter, or pungent foods
Unsprouted pulses like lentils
Spices like chilis or black pepper
Foods like onion and garlic
Tamasic food
You have tamasic food on the other end of the spectrum. These are linked to a loss of vigour and possibly even frailty. These foods can make you feel lethargic and make your thinking fog up. A few of these are:
Unripe or rotten food
Processed food
Alcohol
Some fermented foods, such as vinegar
If at all feasible, it is suggested to stay away from these foods, such as processed food and meat. Others, such as foods fermented, are acceptable in moderation. Some fermented foods, including raw sauerkraut, are beneficial for digestion. It's recommended to stay away from some, like dairy cheese!
Simply put, consume a lot of sattvic foods and limit rajasic and tamasic foods for the greatest nutrition for yoga
Is Ayurvedic medicine relevant in our Western world?
Ayurveda is now generally acknowledged, even in the medical community, and has crossed the threshold into the field of evidence-based science.
We can appreciate the wisdom and deep understanding that bore these yogic and Ayurvedic ideologies, however, it’s also worth bearing in mind that the ancient books and writers of the scripts hailed from a very different time and part of the world than where we are now… in England in the year 2023!
Although this ancient medicinal wisdom is based upon centuries of study and observation, it may not all be relevant for us in a modern, Western world. For example, our access to specific foods is very different from those recommended in the Ayurvedic medical texts, that were held in high regard for their medicinal and health promoting properties. Yes, we are lucky enough to have foods transported across the globe to our cupboard shelves, but still the fact remains that most are not indigenous to Europe, and therefore may not have the same medicinal action in a Western body. Research has shown that foods local to a country or continent are more genetically suited to the people of that area. So we may find superior health benefits from foods and herbal medicines that are more locally grown and available as fresh to us. That being said, given that compounds used in Ayurveda have been tested and used for thousands of years (although not in the same approach as Western medicine), they are used widely in Ayurvedic medical practices, with great success, and are also being developed into potential new drugs.
I also mentioned previously that the foundational ideas around which the Ayurvedic system is built are generally constant throughout time and do not alter with age. There is generally good reason for this, as it has certainly withstood the test of time! But, where evidence-based, scientific research can complement and add to this knowledge base, should we not embrace and utilise both schools of thought in our own lives and daily practices?
Can yoga really help with your digestion?
The benefits of yoga extend far beyond having a strong body and calm mind. Additionally, it is possible that it can play a part in maintaining a healthy digestive system! Part of the reason behind this is because numerous asana poses with twists, undulations of the spine and forward folding, have shown to encourage peristaltic movements of the gut, improve circulation and GI tract motility, which will aid in digestion and facilitate the removal of waste.
The benefits of yoga and meditation for reducing stress and anxiety are widely documented. Digestive issues might be brought on by stress and anxiety, as seen in conditions like Irritable Bowel Syndrome (IBS). We are all familiar with the feeling that having a tense or anxious mind can have an immediate effect on our digestive system, resulting in unpleasant symptoms like nausea, stomachaches, appetite changes, and even constipation and diarrhoea.
Yoga can therefore help to relieve these digestive disturbances brought on by stress. This is due to a connection between your digestive system and your brain known as the ‘gut-brain axis’.
The gut-brain connection
Ancient medicine practitioners, such as Hippocrates (the father of medicine) said that ill-health starts with the gut. They weren’t wrong, it really is that pivotal to our health and longevity! So many processes and sophisticated, impressive mechanisms take place in the gut; we’re merely scratching the surface here.
Research has shown that there is a strong connection between our gut and our brain, this relationship is referred to as the ‘gut-brain axis’. There are numerous intricate and complex mechanisms responsible for this. The gut-brain axis' participation in digestion and nutrient absorption is one of its primary roles. The enteric nervous system, which is frequently referred to as the "second brain" due to its capacity to function independently of the central nervous system, serves as a conduit for communication between the gut and the brain, primarily via the Vagus nerve. Through this connection, digestive functions like enzyme secretion, gut motility, and nutrient absorption are controlled. Many yoga practices can directly affect the state of the Vagus nerve, for example, allowing it to alter from a sympathetic state (fight or flight) to a parasympathetic state (rest and digest).
Yoga studies on digestive disorders
Yoga is a proven method for treating digestive issues, according to numerous research studies.
In one study, 208 people with IBS were given the choice of following a low-FODMAP diet or practising yoga for 12 weeks. Both groups' symptoms were improved by the time the trial was through. Yoga can support the treatment of conditions like IBS, Crohn's disease, and ulcerative colitis in addition to maintaining a balanced diet.
The yoga-nutrition relationship
Chronic diseases can be avoided in large part by proper nutrition. Even if we are aware of the value of a balanced diet, we frequently seek junk food to control our moods and reduce stress. When we are stressed, we have a tendency to eat mindlessly, and before we know it, a whole packet of biscuits or bag of crisps has entered our system, increasing our stress levels even more. This is a destructive cycle, the desire for unhealthy foods increases as we consume more junk food. Due to the hidden sugar, artificial sweeteners and salt in these foods, we may become more prone to obesity and lifestyle diseases over time.
A regular yoga practice can in fact encourage good dietary practices. Yoga can assist people in being more in-tune with their bodies and making better eating decisions by lowering stress and encouraging awareness. Additionally, yoga can help with digestion and boost metabolism, which can help the body utilise nutrients more effectively and maintain a healthy weight as a result.
So what is a balanced diet?
A balanced diet, which entails consuming foods from all the important food categories, can work wonders for your health. Eating healthier can bring about a revolutionary shift in your life, including increased attention, decreased aches and pains, higher immunity, better moods, healthy weight management, and an overall sense of well-being.
The body requires all the vital elements from a balanced diet to sustain good health and wellbeing, so a balanced diet should contain a range of foods (in the proper ratios) from each of the major food groups.
Using Ayurvedic principles for achieving a balanced diet to support your yoga practice:
1. Start your day right
Are you someone that enjoys breakfast and feels energised for the day after having a good breakfast? If you are, great! Opt for something with lots of protein, healthy fats and complex carbohydrates - all offer slow release energy. Try to minimise simple carbohydrates like pastry, packaged cereals and breads which will not give you lasting energy to see you through to lunchtime.
If breakfast doesn’t suit you, start your day with a herbal tea, a smoothie or water, maybe add some lemon and enjoy your first meal later in the day. For some, coffee on an empty stomach can irritate the stomach and cause acid reflux, and can also spike cortisol (the stress hormone) beyond what is needed at that time of day.
If you do a morning yoga practice, you may find it more comfortable to do so without a belly full of breakfast, you can save that for after your practice.
My yoga teacher used to always suggest that “yoga should be practised with an empty mind, empty stomach and empty bowel” …so as I’m sure you can imagine, the studio toilets were not the place to visit before a yoga class!
2. Stay away from sugary, highly processed foods
Deep-fried foods, sugar-laden foods and foods packed with flavourings, additives and preservatives are not only tasty, but also highly addictive. Your brain's pleasure centres are stimulated, which will cause you to want to eat more! This kind of eating is not inline with Patanjali’s Yoga Sutras, specifically Aparigraha, as the fifth Yama meaning being free from greed or non-possessiveness.
These types of foods cause chaos inside our bodies too. They digest rapidly and cause blood sugar levels to rise and can cause mood fluctuations. In addition to being rich in calories and lacking in nutrients, processed and sugary meals can cause weight gain and long-term health issues. Synthetic sweeteners and some preservatives are also known to be neurotoxic. Limit your consumption of these foods as much as you can, while still having enjoyment in your life, a cake or a pizza now and again never hurts!
3. Choose fresh, whole and unprocessed foods
Give your bread, cereals, and ready-to-eat packets of snacks a miss and choose unprocessed foods instead, which tend to be more filling and are rich in nutrients. Eating fresh and whole food can ensure that you feel satisfied, energised, and able to manage a fiery Vinyasa flow class with more ease! Pick fresh produce, whole grains, organic proteins, and healthy fats.
Protein, be that plant or animal, should account for a large proportion of total foods consumed per day, because it is crucial for both tissue growth and repair, as well as sustained energy. Beans, lentils, and animal products are examples of good protein sources.
Vegetables are best eaten as they come in season and as local as possible. By eating a variety of vegetables, of all the rainbow colours, we can ensure that we’re receiving the widest variety of vitamins and minerals that the body needs for healthy functioning of all of the bodily systems.
Healthy fats like those found in nuts, seeds, avocados, butter and ghee should also be a part of a balanced diet, as they are vital for making hormones and coating our nerves, nourishing your cells and brain, amongst many other things. Fats have come to have a poor reputation over time, thanks to global marketing and big pharmaceutical companies. But most fats aren’t something to be feared, in fact they should be loved and included consistently in your diet. The only fats to be avoided are ‘trans fats’, which are present in processed foods, and should ideally be avoided altogether.
4. Eat warm meals
Warm meals are advised in Ayurveda for a number of reasons, such as better digestion, better ‘agni’ or digestive fire, balancing doshas, and stress relief. This is so because warm foods digest more readily than cold ones. Eating a warm meal can promote nutritional absorption, stimulate the digestive system, and help prevent digestive issues including bloating, gas, and constipation. According to Ayurveda, the three doshas - vata, pitta, and kapha rule different elements of the body and mind. Warm foods are said to help balance the doshas, especially vata and kapha, which can fall out of balance when eating cold or raw foods.
5. Eat mindfully
Studies show that mindful eating - that is noticing the food you’re putting in your mouth, noticing the texture and flavour, chewing enough and enjoying the meal without distractions that tend to cause us to gobble too quickly - allows for digestion to start in the mouth and continue through into the stomach and beyond. Without this, un-chewed and undigested foods passing through can’t be absorbed and utilised by the body.
Thich Nhat Hanh - Buddhist monk, peace activist, prolific author, poet and teacher - talked about mindful eating in his book ‘The Miracle of Mindfulness’, allowing a meal to become a time for peace and mindful, appreciative meditation.
6. Drink water!
I know we hear this all the time and are probably sick of being told. But truly, 7-8 glasses of water every day can improve a variety of health conditions and general wellbeing. Making sure the body is adequately hydrated is important for several bodily processes, including controlling body temperature, delivering nutrients, and eliminating waste.
Water is also necessary for the immune system to operate properly, which aids in the body's defence against illness and infection. Furthermore, getting adequate water can aid in preventing constipation - another way to support our digestive health. Thus, drinking sufficient amounts of water is crucial for maintaining good health and therefore, a healthy body for good yoga practice.
7. Pay attention and listen to your body
Even if there are some general guidelines for healthy eating, it is essential to pay attention to your body's signals and eat the foods that it needs. Practising yoga can help you become more intune with your body, which extends into noticing the requirements for each system of the body, such as your digestive system, hormonal (endocrine) system, nervous system and so on.
The three doshas (vata, pitta, and kapha) that make up an individual's distinct physical and psychological constitution are referred to in Ayurveda as "prakriti." Each person has a distinct prakriti, according to Ayurveda, and knowing one's prakriti can help inform food decisions and advance general health and wellbeing.
Foods that are warming and grounding can help balance the light and airy qualities of vata in people with vata-dominant prakritis, while foods that are cooling and calming can help balance the heat and intensity of pitta in people with pitta-dominant prakritis. Understanding one's prakriti can help one select foods and eating habits that support healthy digestion, as Ayurveda lays a major focus on digestive health.
People with a kapha-dominant prakriti may need to avoid fatty, heavy foods because they can slow digestion.
Pay attention to how your body responds to various foods, then modify your diet as necessary. As a starting point, you can try to pinpoint the cause of any post-meal bloating, fatigue, or sluggishness so you can choose meals more wisely in the future.
Trust your body!
The body is not a frail and fragile thing, as was once believed. It is resilient and highly intelligent, even beyond our understanding, but it does require great care and consistent nourishment to continue to function at its best for a lifetime. If your yoga diet isn't quite where you want it to be yet, don't stress. And perhaps just bear this all in mind as you navigate your own health journey. Your body is highly intelligent and aware of the proper foods it requires. To consume more of the meals you need and less of the ones you don't, however, occasionally takes some time. However, you need not worry; with a little focus and understanding, intuitive, healthy eating will come naturally. Simply be kind to yourself, and find joy in the foods you choose to eat.
If you would like some support with your diet, health or yoga practice, please get in touch - I’d love to hear from you.
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