Što učiniti ODMAH (prvih 30–60 dana) Prehrana – najvažnije Jedite malo i često (5–6 puta dnevno, čak i ako nema apetita) Svaki obrok mora imati proteina + zdrave masti + malo ugljikohidrata Primjeri: Doručak: topli zob + bademovo mlijeko + 1 žlica ghee + banana + cimet Međuobrok: grčki jogurt + med + orasi Ručak/večera: pileća juha s kostima ili riblja juha + kuhano povrće + 1–2 žlice ghee/maslinovo ulje Prije spavanja: topli mlijeko + ghee + prstohvat muškatnog oraščića ili kurkume Najbolji dodaci (sigurni u 67 godina) Ashwagandha prah – 1 mala žličica (3–4 g) navečer s toplim mlijekom (smanjuje kortizol, gradi mišiće, vraća apetit) Shatavari prah – 1 žličica navečer s mlijekom (hrani tkiva, smiruje, pomaže kod gubitka težine od stresa) Chyawanprash (bez šećera ako moguće) – 1 žličica ujutro (jača imunitet i energiju) Protein shake (biljni ili sirutka) – 20–25 g proteina dnevno ako ne možete jesti dovoljno hrane Dnevna rutina (obavezno) Lagana šetnja 15–25 min dnevno (na suncu ako moguće – vitamin D) Topla sezamova uljna masaža (abhyanga) – 10 min dnevno na tijelo (posebno noge, leđa, ruke) – vraća snagu i smiruje živce Anulom-vilom ili duboko disanje 5–10 min 2× dnevno (smanjuje stres i kortizol) Spavajte prije 22:30 – san je ključ za vraćanje mišića Važno Ponovite krvnu sliku: albumin, ukupni protein, vitamin D, B12, feritin, TSH – ako su niski, morate ih nadoknaditi Ako u 4–6 tjedana ne dobivate barem 0.5–1 kg → javite se liječniku (moguća depresija ili malapsorpcija) Dr. Gursimran Jeet Singh MD Panchakarma
HELLO, Feeling sorry for your loss. In Ayurveda grief (shoka) and prolonged stress strongly disturb Vata dosha, which especially affects people over 60 (vata stage of life). This leads to weight loss, muscle depletion (mamsa kshaya), low appetite (mandagni or vishamagni), dryness , weakness, anxiety, and poor sleep At 67, the priority is vata pacification, agni restoration, and tissue nourishment AYURVEDIC VIEW -Cause= grief + stress-> vata aggravation -Effect= weak digestion, tissue depletion, loss of muscle mass, irregular appetite, emotional instability STEP 1= RESTORE DIGESTION Before weight gain, digestion must improve MORNING (empty stomach) -warm water with a few drops of lemon + 1/2 tsp honey -or warm ginger water BEFORE MEALS -small slice of fresh ginger + pinch rock salt + few drops lime INTERNAL MEDICATIONS -TRIKATU CHURNA= one pinch with warm water before meals -HINGWASTAKA CHURNA= 1/2 tsp with first bite of food -JEERA, AJWAIN, FENNEL TEA Avoid raw salads, cold food, dry food, crackers, popcorn STEP 2= NOURISH AND REBUILD MUSCLE Once digestion improves (no bloating, better hunger), start nourishment IDEAL FOODS -warm, freshly cooked meals -moong dal khichdi with ghee -rice + urad dal -soft wheat porridge with milk -stewed apples with cinnamon -soaked almonds (5 daily, peeled) -cows milk with turmeric + a pinch nutmeg at night -homemade soups- lentil, carrot, pumpkin HEALTHY FATS (very important for vata) -1-2 tsp ghee daily -sesame oil -small amount of good quality butter STEP 2= REJUVENATION THERAPY These help rebuild tissues and calm the nervous system -ASHWAGANDHA CHURNA= 1 tsp with warm milk at night =excellent for muscle rebuilding, stress, sleep -SHATAVARI CHURNA= 1 tsp with warm milk in morning =nourishing and cooling, helpful if dryness if present -CHYAWANPRASHA= 1 tsp morning with warm milk =classical rejuvenation -BRAHMI VATI= 1 tab at night =if anxiety, overthinking, poor sleep STEP 4= OIL THERAPY. (very important at your age) DAILY OIL MASSAGE -warm sesame oil -gentle massage before bath 15-20 min -focus on joints and limbs This stabilises vata, improves muscle tone, sleep and emotional grounding STEP 5= GENTLE STRENGTH BUILDING After energy improves -slow walking daily 20-30 min -light resistance exercise (very gentle) -chair yoga -deep breathing (anulom vilom- 5 min daily) Muscle will not rebuild without mild stimulation STEP 6= EMOTIONAL HEALINE (heart support) Grief weakens the heart center DAILY PRACTICES -warm routine same sleep/wake time -light chanting or prayer -gentle sunlight exposure morning -stay socially connected Good sleep Is mandatory : in bed by 10 pm WHAT TO EXPECT If consistent -Appetite improves in 2-3 weeks -strength in 4-6 weeks -weight stabilization in 2-3 months DO FOLLOW HOPE THIS MIGHT BE HELPFUL THANK YOU DR. MAITRI ACHARYA
-I’m very sorry for your loss. Weight and muscle loss after prolonged stress and grief are common, especially at your age. Stabilization is possible with gradual care. I recommend a medical check-up to rule out underlying causes. Try small, frequent meals with enough protein, add healthy fats, and consider nutritional supplements if appetite is low. Gentle physical activity can help rebuild muscle and improve appetite. Emotional support is also important for recovery. -Treatment Plan: Ashwagandha churna 3 g twice daily with warm milk Shatavari churna 3 g once daily with warm milk Chyawanprash 1 tsp twice daily before meals Drakshasava 15 ml with equal water after meals, twice daily Tab mentat 2 tab hs -Diet & Lifestyle Advice: Warm, soft, nourishing food; small frequent meals Add ghee, milk, rice gruel, cooked vegetables Gentle walking, light oil massage (Abhyanga) Adequate rest, stress reduction -Follow-up: After 2–3 weeks
U can buy it from -Ayurvedic stores, ayurveda pharmacies Online marketplaces (Amazon, iHerb, or brand sites like Dabur, Patanjali or even on ask ayurveda)
gdje nabaviti preporučeno? Ashwagandha churna 3 g twice daily with warm milk Shatavari churna 3 g once daily with warm milk Chyawanprash 1 tsp twice daily before meals Drakshasava 15 ml with equal water after meals, twice daily Tab mentat 2 tab hs
HVALA STO STE PODIJELILI SVOJU PRICU I STO MI VJERUJETE SVOJE ZDRAVLJE SITUACIJA KOJU OPISUJETE JE SASTAVNI DIO DUGE EMOCIONALNE STRESA KOJI MOZE DOVESTI DO GUBITKA TEZINE MISICNE MASE I SLABLJENJA APETITA UVAZAVAJUCI VASU DOB SEDAMDESET SEDAM GODINA POTREBNO JE POSTUPNO I SIGURNO VRATITI SNAGU I ENERGIJU PRVO JE VAZNO STABILIZIRATI EMOCIONALNO STANJE BLAGI AJURVEDSKI PRISTUP MOZE POMOCI JUTROM MOZETE PITI TOPLU VODU SA SOKOM OD LIMUNA I MALO MEDA TE PRIMJENJIVATI BLAGI PRANAYAMA I VJEZBE ZA OPUSTANJE KAO SETNJE NA SVEZEM ZRAKU DAN PO DAN TREBALO BI UVODITI HRANU KOJA JE TOPLA LAKO VARLJIVA I ENERGIJSKI BOGATA KAO SPAGETE OD MOONG DALA BLAGI KICHDI POVRCE KUHANO NA PARI I MALO MASLINOVOG ILI TIL ULJA U SVAKI OBROK MOGU SE DODATI ALOE VERA JUICE I AMLA PRIRODNI DODACI ZA JACANJE TIJELA I IMUNITETA ZA POVECANJE APETITA MOGU SE UVODITI MANJI OBROCI CESTO UMJESTO JEDNOG VELIKOG KORISTITI TOPLE JUHE I SMOOTHIE OD POVRCA I BANANE REDOVITO HODANJE BLAGI JOG I STRECING POMAZU U MISICNOJ REGENERACIJI MOZETE TAKODER RAZMATRATI BLAGI AJURVEDSKI SUPLEMENT KAO ASHWAGANDHA U MALIM DOZAMA ZA POVECANJE ENERGIJE I OPCE SNAGE VASE TIJELO TREBA STRPLJIVOST I POSTUPNI PRISTUP SVI DANI TREBALO BI UVODJENJE OVIH NAVIKA POSTEPENO I PRACENJE REAKCIJA TIJELA NA HRANU I VJEZBE KAKO BI SE STABILIZIRALO TELO I APETIT I MISICNA MASA CE SE POSTUPNO POBOLJSAVATI
Simple Ayurvedic Support Age 67, weight loss due to stress & grief Why it happened Ayurveda Stress and sadness increase Vata dosha → causes low appetite, weight loss, weakness, muscle loss. Medicines Ashwagandha churna or tablet Helps strength, weight gain, stress relief Usually 1 tsp powder with warm milk at night (or tablet as per label) Shatavari powder/tablet Helps nourishment and energy Take after food (as per label) Chyawanprash 1 tsp daily morning for strength and immunity Diet (Very Important) Warm, soft, nourishing food Khichdi, moong dal, vegetable soup Milk with small amount of ghee Soaked almonds, dates, raisins Eat small meals 4–5 times daily Avoid Cold food, dry food, fasting, excess tea/coffee
Pozdrav Jako mi je žao zbog vašeg gubitka. Gubitak majke je nevjerojatno težak i takva vrsta stresa može vas stvarno pogoditi, i mentalno i fizički. Sa 67 godina, vašem tijelu je trenutno potrebna dodatna njega, stabilnost i emocionalna podrška. Traženje pomoći je dobar korak. Kako Ayurveda vidi vašu situaciju Ayurveda vjeruje da dugotrajna tuga i šok mogu stvarno poremetiti stvari, posebno Vata došu. To može uzrokovati: – Gubitak apetita – Gubitak mišića – Gubitak težine – Tjeskobu, osjećaj suhoće, slabost – Probleme s apsorpcijom hranjivih tvari Kao da vam probavni sustav ne radi dobro i vaše tijelo ne dobiva gorivo koje mu je potrebno. Kako bi Ayurveda ovo nazvala – Neravnoteža Vate koja utječe na probavu – Gubitak mišića i tkiva – Emocionalna neravnoteža zbog tuge AJURVEDSKI PLAN LIJEČENJA 1. Nježno čišćenje Ne želimo ništa preintenzivno u vašim godinama, ali malo čišćenja može biti dobro. * Triphala prah – ½ žličice s toplom vodom navečer (samo 5-7 dana) Ovo pomaže u čišćenju toksina i pomaže vam da bolje apsorbirate stvari. 2. Vraćanje ravnoteže Ovo će vam pomoći da vratite apetit, obnovite snagu i dobijete na težini. A. Za apetit 1 Hingwashtak churna – ½ žličice s toplom vodom prije jela 2. Drakshasava – 15 ml s jednakom količinom vode nakon jela B. Za mišiće i težinu 3. Ashwagandha churna – 1 žličica s toplim mlijekom navečer 4. Chyawanprash – 1 žličica ujutro C. Za tugu i živce 5. Brahmi vati – 1 tableta navečer 6. Saraswatarishta – 15 ml dva puta dnevno nakon jela PLAN PREHRANE Vašem tijelu je trenutno potrebna utješna, lako probavljiva hrana. UKLJUČUJE – Riža, mekani khichdi, pšenična kaša – Toplo mlijeko s gheejem – Kuhano povrće (mrkva, bundeva, tikva) – Bademi (namočeni), datulje – Mung dal, mekani paneer, domaći jogurt Izbjegavajte: – Suhu hranu – Sirove salate – Hladne napitke – Čaj, kavu – Preskakanje obroka Pokušajte jesti male obroke svaka 3 sata. Ostale stvari koje pomažu – Izložite se jutarnjem suncu (15 min) – Hodajte polako svaki dan – Dišite polako, duboko – Isprobajte masažu sezamovim uljem dva puta tjedno – Idite u krevet prije 22 sata Tuga zahtijeva vrijeme. Ayurveda pomaže i vašem srcu i tijelu da zacijele. Neke stvari koje treba provjeriti Zbog vaših godina i problema s težinom, možda bi bilo dobro provjeriti: – KKS (za anemiju) – Štitnjaču – Vitamin B12 – Vitamin D – Šećer u krvi Vaše tijelo vas nije iznevjerilo – vaše su ga emocije povrijedile. Uz pravu hranu, bilje, odmor i njegu, vaš apetit, težina i energija trebali bi se vratiti. Niste slabi – ozdravljate. Šaljem vam tople želje za dobar oporavak, Srdačan pozdrav Dr. Snehal Vidhate
1.Chyawanprash 2 tsp with warm milk empty stomach in the morning 2.Ashwagandha churna 1/2 tsp twice daily with warm milk after meals 3.Draksharishta 20 ml with 20 mlw ater twice daily after meals 4.Brahmi vati 1 tab at bedtime with water Supportive Diet & Lifestyle - Diet: Warm, freshly cooked meals with ghee, mung dal, rice, and seasonal vegetables. Avoid raw salads and very dry foods. - Protein sources: Moong dal soup, khichdi, milk, soaked almonds, sesame seeds. - Appetite support: Small piece of ginger with rock salt before meals. - Routine: Gentle yoga (Shavasana, Vajrasana, Pawanmuktasana) and short walks in sunlight. - Rest: Adequate sleep and calming practices like pranayama (Anulom Vilom).
Start with Chyavanprash 2tsp once daily before food with water Ashwagandha churan 0-0-1tsp at bedtime with cool milk Shatavari granules 2tsp in a glass of milk once daily. Tablet Liv-52 1-0-1 after food with water Include cow’s ghee 2-4tsp daily in your diet Have fruit juices instead of fruit. Include bananas, black dates, peanuts in your diet. Do light exercises not heavy workout. Do long walks in open air area.
Here is a complete schedule for you to help you. Breakfast 8-9.30 am Upma, Poha, Idli, Dosa, Moong Dal Chilla, Vegetable Paratha (Potato paratha once in a while) with a cup of buffalo milk Mid Snack 11-11.30 am 1 fruit which ever you like Lunch 12.30-1.30pm A bowl of Dal A bowl of vegetable Roti Rice 2 tsp of ghee Hi Tea 4 -4.30pm 1 cup of milk with any breakfast item you like. You can have a fruit as well but than avoid milk. Dinner 7.30-8.30 pm 1 bowl of dal 1 bowl of vegetable Roti Rice 2 tsp of ghee ❌Things to Avoid❌ Processed food Oily food Ready to eat food Maida Desserts ✔️Must do✔️ Exercise is must Have a fruit after exercise best prefered banana You can replace fruits with boiled eggs Twice a week swimming or running Weight training if possible Surya namaskar daily atleast 10. Start from whatever is possible. Exercise will increase your hunger and you will notice your appetite increasing. 💊Medication💊 Tab. Liv 52 DS 1 tab twice a day before food Tab. Ampachak Vati 2 tabs twice a day before food. Chayvanprash avleham 2 tsp in the morning with cup of milk Full body massage with lukewarm sesame seed oil followed by exercise. Syp. Prasham 3 tsp at bed time Remember you will not see effect in one or two days but you will notice changes within 15 days.