Insomnia or problems with sleep can fall under one or more of the following:

::  Trouble falling asleep
::  Problem sleeping through the night
::  Waking up too early in the morning
::  Not feeling well rested even after sleeping 7 to 8 hours at night

Insomnia and fatigue are considered amongst some of the common health problems facing people today. More and more people are experiencing sleep problems secondary to increased stress levels caused by hyper-active lifestyles and lack of balance in their daily lives.  Sleep problems have been linked to various health problems, including obesity, diabetes, hypertension, heart disease and depression.

According to Ayurveda sleep problems are due to aggravation of Vata Dosha (energetic principle of movement, catabolism, etc, comprised of Space and Air). It is an increase in Vata Dosha in the mind or nervous system secondary to a hyper-active lifestyle (always on the move and multi-tasking), poor eating habits (eating Vata provoking foods – dry, rough, cold, hard foods on the run and/or at irregular times) and an overactive mind that is always planning, thinking and worrying.

Natural remedies to help you sleep and feel rested:

::     First and foremost – pacify Vata Dosha by following a Vata soothing diet and lifestyle. Slow down, don’t worry and be happy. Maintain a regular schedule –wake up early, eat your meals at the proper time and make time to rest. Take time out to SLOW down and contemplate on what is causing your problems.

::     Regular exercise (however avoid exercise in the late evening – may interrupt with sleep) such as Tai Chi, Qi Gong, Yoga (Shavasana can be performed before sleep) and walking.

::     Pranayama (Yoga breathing exercises) such as Nadi Shodan (alternate nostril breathing) for 5 minutes to relax and balance the nervous system. To regulate the flow of Qi or prana (life force).

::     Meditate for a 5-10 minutes before sleep to help relax the mind.

::     Eating a light meal in the evening and avoiding food before bedtime.

::     Massage warm Bhringraj oil on soles of feet and on scalp for 5 minutes before bedtime.

::     A hot bath before bedtime to sooth VATA and relax the nervous system to help you sleep.

::     Try a cup of warm milk boiled with a pinch of nutmeg 30 minutes before bedtime.

::     Avoid coffee, tea, smoking and alcohol. These stimulants can interfere with restful sleep.

::     Avoid watching horror or violent movies before bedtime.

::     Avoid reading before sleep – makes your mind overactive.

Herbal sleep remedies can be very useful for relaxation and promoting restful sleep.  Some common Ayurvedic and Western herbs and herbal products to aid sleep:

Sleep Support is an herbal supplement used to promote relaxation and help the body maintain its natural sleep pattern.  Sleep Support can help the body and mind to relax and get restful sleep.

Sleep Support – Ayurvedic Herbal Formula for Relaxation and Natural Sleep Aid*

Benefits:

* Promotes a soothing and calming effect on the body and mind.*
* Supports the body’s natural sleep process.*
* Alleviates anxiety and irritability associated with not being able to fall asleep or stay asleep.*

Ashwagandha is one of the top 10 herbs in Ayurvedic pharmacopoeia.  It is an adaptogen (increases the body’s ability to adapt to internal or external stress).  It is used to invigorate and strengthen the whole body while calming the nervous system.*

Ashwagandha – Male Libido Enhancer, Rejuvenates, Combats Stress and Gives Strength*

Benefits:

* Combat stress – it is used as an adaptogen to it increases the body’s ability to adapt to internal and external stress.*

* Calm the mind and promote restful sleep – its latin name Withania Somnifera refers to its calming and relaxing properties.  Wonderful for nervousness, anxiety and a sense of being ungrounded.*

* Give vitality and strength – The Sanskrit meaning of the word Ashwagandha implies “imparts the strength of a stallion”.  It is a natural strength builder.*

* Boost energy levels – helps with general fatigue, improves energy level and general well-being.*

* Support healthy libido – it is one of the best herbs for strengthening the male reproductive system.  It is also used as an aphrodisiac in Ayurveda.*

Tagar (Valariana Wallichi) or Indian Valerian is a wonderful aromatic herb used to promote sleep and calm the mind.  It is also used for muscle spasms, irritable bowels and mestrual cramps.

Valerian (Valeriana officinalisis) used for sleep disorders, anxiety, restlessness, pain and gastrointestinal problems such as irritable bowel syndrome.

Scullcap (Scutellaria lateriflora) It is traditionally used as a nerve tonic and sedative for relieving anxiety, pain and insomnia.

Bhringaraj (Eclipta Alba) Traditionally used in Ayurveda to promote growth of healthy hair, promotes a calming effect and helps with sleep.  It is also a powerful liver tonic.

Copyright
The above information was written by Manu Kalia, Clinical Ayurvedic Herbalist and Physical Therapist for the exclusive use of TriDosha Wellness Products. The information is protected by copyright and may not be reprinted without the written permision of Manu Kalia and TriDosha Wellness Products.  More about Manu Kalia

* These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. Persons with known medical conditions should consult with their physician before taking this or any other dietary supplement.  Information on this web site is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of us and others; we encourage you to make your health care decisions in partnership with a qualified health care professional.

Knee replacement surgery is usually performed after conservative treatment options have been exhausted for arthritis or joint degeneration following injury or wear and tear.   Every year in the US alone, over 300,000 Total Knee Replacements (TKR) are performed.  According to the American Academy of Orthopaedic Surgeons this number is expected to increase by 525% by year 2030.

General treatment guidelines  following your knee surgery to facilitate your rehabilitation process:

* Can expect pain for 8-12 weeks following surgery – use the pain medications prescribed by your MD.  Ice, exercise and keeping the weight off the knee will help too.

* Avoid excessive walking for the first 2 months.  Contrary to popular belief, walking more is not going to help you heal faster. Your knees are a load bearing joint and you just had a major surgery. The more you load the joint by walking and standing, the more it will get irritated and inflamed.  More inflammation – the more swelling – the less your local muscles around your joint will work.  Especially the quadriceps tends to shut down and atrophy.  So walk for FUNCTION…walk short distances and don’t get the knee irritated.

* Use your walker first 2 months.  It will help you keep the load off the joint and allow healing to take place faster.

* Focus on exercises in non-weight bearing position – laying on your back or sitting (consult your Physical Therapist)

* Stationary bike can be a good option – once you have adequate bend in the knee.

* Initially, ice 4-5 times a day and elevate your leg to keep the swelling and inflammation under control.  After the first few weeks, hot pack can be more helpful.

* See your Physical Therapist as soon as your Orthopedic surgeon allows you to start Physical Therapy after the surgery.

* Remember it is your knee.  Take responsibility and do your exercises and follow recommendations by your MD or Physical Therapist – so you don’t have to suffer or live with a problematic knee.  It can take up to 1 year for the knee to heal after the surgery and for you to get back to all your activities.  This may vary from person to person.

Focus on maintaining good health throughout this process to help your body heal properly.  Be patient with yourself and work diligently.

Ayurveda – holistic medicine for post surgical healing after knee replacement surgery

According to Ayurveda, any surgical procedure aggravates Vata.  Since is Vata is present and responsible whenever there is pain, pacifying Vata is of the utmost importance.  In addition to following the above mentioned Physical Therapy guidelines, using natural remedies can greatly help the recovery process.

Ayurvedic remedies to help recovery after surgery:

• Balance vata (space and air): Decrease dry, light, cold, rough, hard, subtle, hyperactive, astringent, bitter, dry spicy, and thin qualities.  Promote moisture, oiliness, heaviness, warmth, softness, groundedness, and calmness (relax, don’t worry, be happy)
• Follow a Vata pacifying diet: avoid dry, light, cold, rough, astringent, bitter and spicy foods.  Favor cooked, moist, warm, sour, salty, sweet foods.
• Stay warm, avoid cold, dry and windy weather.
• Daily meditation to bring mindfulness, focus and calm.  Will enable you to balance the mind and nervous system to make the right choices.  Will also improve your ability to handle post surgical pain.
• Warm Mahanarayan oil massage to the knee (after the incision site is completely closed), followed with heating pad.

• Massage whole body with Sesame oil (Vata constitution), Sunflower oil (Pitta constitution) and Sesame oil/Almond oil (Kapha constitution).  Can also use Ashwagandha/Bala oil to strengthen the body and pacify Vata.

• If you are experiencing trouble sleeping use Bhringaraj oil – massage warm oil on scalp and soles of the feet.  Refer to post on Having trouble sleeping?  Consider these natural remedies..

• Natural herbal supplements can also help during the recovery process.  Ayurvedic herbal product such as Musta, Ashwagandha, Kaishore Guggulu, Punarnava Guggulu, Yograj Guggulu, Triphala, etc can be very helpful.

Ashwagandha is one of the top 10 herbs in Ayurvedic pharmacopoeia.  It is an adaptogen (increases the body’s ability to adapt to internal or external stress).  It is used to invigorate and strengthen the whole body while calming the nervous system.*

Ashwagandha – Male Libido Enhancer, Rejuvenates, Combats Stress and Gives Strength*

Yograj Guggulu combines the powerful combination of detoxifying herbs including, Triphala, Chitrak and Musta and with the penetrating and cleansing qualities of Guggulu.  Yograj Guggulu helps to remove deep seated toxins from the body – especially from the joints, muscles and nerves. *

Yograj Guggulu – For Joint, Muscle and Nerve Pain*

Triphala is one of the most important detoxifying and rejuvenative herbal formulas in Ayurveda. It has been used for thousands of years to promote internal cleansing, improve metabolism and nourish tissues.  It is a combination of “three fruits” Amalaki, Haritaki and Bibhitaki, which are an important part of many classical healing compounds.

Triphala – Anti-Oxidant, Detox, Rejuvenative, Colon Cleanse*

Copyright
The above information was written by Manu Kalia, Clinical Ayurvedic Herbalist and Physical Therapist for the exclusive use of TriDosha Wellness Products. The information is protected by copyright and may not be reprinted without the written permision of Manu Kalia and TriDosha Wellness Products. More about Manu Kalia.

* These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. Persons with known medical conditions should consult with their physician before taking this or any other dietary supplement.  Information on this web site is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of us and others; we encourage you to make your health care decisions in partnership with a qualified health care professional.