5 ways to build your Ojas

Do you know people who seem full of life, liveliness and juiciness? The ones with a sparkle in their eyes, a strong immune system, glowing skin and boundless energy? These people are full ofoh yeah,A Sanskrit term used throughout yoga and Ayurveda that refers to our “vital essence.” Having enough Ojas is considered an important part of Ayurvedic and yogic wellness as it deeply nourishes all layers of the body and promotes health and longevity.

What is Ojas?

Classic Ayurvedic texts refer to Ojas as “the nourishing cream of the body” and “that which refreshes all living beings” and duringPranaandTejasare known as subtle or “invisible” forces, Ojas is a substance. According to Yoga and Ayurveda, when consuming food and nutrients, each layer of the body is nourished individually, starting with therasa(the plasma, the white blood cells and the lymphatic system), moves toRakta(the red blood cells) to the deepest layer of the reproductive organs. It is said that it takes approximately thirty days for food to move through all the layers of tissue (known asDhatus) and at the end of this cycle, Ojas is produced, which promotes longevity and well-being of the entire body and mind and helps maintain a strong immune system. Ayurvedic practitioner, chef and author Kate O’Donnell says;“Ojas is the nectar of nutrition, and it takes a lot of food and days of digestion to produce a small amount.”In addition to nutrition, there are other important factors to consider if we want to build our vital essence.

What happens when Ojas runs out?

Low Ojas are a common cause of lethargy, fatigue, poor immune health, pain, frequent injuries, indigestion, hormonal issues, and overall decreased health. We may not feel terribly sick, but we won't feel nearly as good as possible with low ojas. Ojas tends to run out when we exert ourselves too hard and too often, when we don't get enough sleep, when we consume processed foods or foods with low nutrient density, or when we are exposed to prolonged stress and anxiety. These things wear away at our vital essence and eventually cause “disease” and disease. If any of this sounds familiar, it's because many of us live lives that naturally burn out our ojas and cause us to burn out too. Luckily, regaining vitality and rebuilding our Ojas levels is easy, and it's very much about nourishing ourselves at every level. Read five ways to start building your Ojas today!

Journal to address stress

Living in a state of chronic stress and anxiety may have become normalized, but the truth is that it is not “normal” or healthy for our bodies and minds to experience constant physical or mental stress. In fact, short bursts of stress are pretty good for us - think running, jumping in a cold shower, taking on a challenge, or practicing a handstand; These are all forms of “hormetic” stress that help us build resilience and strength (similar to What doesn’t kill you makes you stronger). Even spending time in sunlight is a “hormetic stressor” that helps us build vitamin D levels and improve our skin’s ability to tolerate sunshine, but of course too much can be harmful. While most of us don't spend all day running, doing handstands, or taking a cold shower, we doareI spend a lot of time feeling stressed about meeting deadlines, agonizing over body image, finances, relationships, or worrying about re-engaging in life post-pandemic. All this low stress devours our immunity, strength and health and makes us suffer greatly from ojas. Before blindly experimenting with ways to relieve stress, it's important to raise awareness of what parts of our lives cause stress so we know where to focus. It could be your overly demanding job, a preoccupation with what others think of you, or even a feeling of loneliness (which in itself challenges the mind and body).Spend some time journalingTo truly understand what causes stress, you can focus more clearly on addressing it.

Rest & rejuvenate

Rest and rejuvenate yourself with props(link removed)and sustainable in the softest way(link removed)

The medical system of Ayurveda has a branch specifically dedicated to rejuvenationRasayana.Rasayana is about bringing food and nourishment back into the body and mind, but also through movement and rest. If you are prone to pushing yourself to the point of burnout, it is important to maintain a rest practice before burnout to avoid the subsequent problems such as hormonal imbalance, adrenal fatigue, blood sugar rollercoasters, and elevated levels of cortisol. True rest is not about watching TV or scrolling social media, but about giving the brain and body a real break from stimulation so that energy reserves can rebuild, helping to rebuild Ojas. Make it a habit to practice Yin or restorative yoga several times a week using props likeCoverandpadto really support you, which helps activate the parasympathetic nervous system (commonly known as the “rest and digest system”).

Meditate to mediate

Meditation doesn’t have to sit, chant, or visualize for hours – unless you want to! A simple 10-minute exercise per day can have powerful effects on the brain and body. Countless studies now show that meditation can help lower blood pressure, calm the nervous system, reduce inflammation, change perspective, reduce negative emotions and improve longevity. The cumulative benefits of a meditation practice can serve as a powerful method for building ojas and supporting a longer, healthier life. Grab yoursMeditation cushionPause for a few minutes to observe your breathing, or do a simple “body scan” to release tension.Meditation made easyby Dr. Paula Watkins is a great book that contains 52 weekly lessons and mini-workshops on key meditation techniques to guide you to calm.

Herbal aid

Certain Ayurvedic herbs are known to help build ojas as they have a nourishing quality. Many Ojas-boosting herbs are also natural adaptogens that are great for combating stress and anxiety. AttemptShatavari, which has been used to support women's health for thousands of years orAshwagandha, a valuable adaptogen that can help modulate the body's stress response. As always, consult your trusted healthcare professional before taking any new supplement.

Feed your soul

We know that food is much more than fuel. Using all of the senses, eating is as important for emotional well-being as it is for physical health. Eating colorful, nutrient-dense meals is one of the most effective ways to build Ojas. Ayurveda views nutrition as the central pillar of well-being and sees “food as medicine”. If you tend to consume packaged foods or foods with dry and light properties such as crackers, cookies, raw salads, chips or low-fat meals, it is important to recognize that these reduce our Ojas levels. To nourish ourselves at any level, a diet containing whole and easily digestible foods, a balance of fats, proteins and carbohydrates, and all six tastes of sweet, sour, salty, bitter, spicy and astringent is required. Try recipes to really nourish yourselfThe Self-Care Cookbook by Gemma Ogston orYogic cookingfrom Garuda Hellas. Take your journey to build your ojas slowly and remember that we are not just made of what we eat. We are what we do, think and feel.