As reported in the Journal of Ayurveda and integrative medicine’s research paper, “Dosha brain-types: A neural model of individual differences,” the authors present a framework for seeing the brain functions represented by the three doshas—vata, pitta and kapha doshas.
For instance, the prefrontal cortex, which includes the anterior cingulate, ventral medial, and the dorsal lateral cortices, would exhibit a high range of functioning in the Vata brain-type leading to the possibility of being easily overstimulated. The Vata brain-type performs activity quickly. Learns quickly and forgets quickly. Their fast mind gives them an edge in creative problem solving. The Pitta brain-type reacts strongly to all challenges leading to purposeful and resolute actions. They never give up and are very dynamic and goal oriented. The Kapha brain-type is slow and steady leading to methodical thinking and action. They prefer routine and needs stimulation to get going. A model of dosha brain-types could provide a physiological foundation to understand individual differences.
Source
We look forward to seeing more research done to show an evidence-based understanding of Ayurveda and its role in integrative, complementary medicine. So, this research paper is exciting! Until then, we have to lean into our ancient understandings of Ayurveda to get to the heart of the doshas.
In this, our third and final installment of the Ayurvedic Nutrition Series (Part 1 covered Vata Dosha and Part 2 covered Pitta Dosha), I cover the Kapha Dosha, its lifestyle and dietary guidelines to keep it in check, and some recipes to balance out your kapha dosha when necessary.
Kapha Dosha
The doshas are energies built upon by the five great elements. Each of the five elements—akasha (ether), vayu or vata (air/wind), agni or tejas (fire), apas (water) and prithi (earth)—combine uniquely into the doshas. Kapha Dosha comprises the earth and water elements together. It is responsible for the storage of energy and other anabolic processes, structural growth and maintenance, and all things related to stability.
Kapha dosha manages, in addition to structure, lubrication in the mind-body. Accordingly, kapha governs
- Avalambaka kapha—protection for the cardiac, muscular and respiratory systems;
- Bhodaka kapha—sense of taste;
- Kledaka kapha—gastric rugae (lining of the stomach) for digestive functions;
- Shleshaka kapha—joint lubrication (which includes tissue formation—blood, bone, fatty, marrow, muscle, nutritive fluid and reproductive tissues) and lung functions; and,
- Tarpaka kapha—moisture management of the brain, eyes, mouth and nose.
When your kapha is imbalanced, the mind-body responds with symptoms independently or combined among these:
- (avalambaka) feeling lethargic, lumbar pain and respiratory conditions;
- (bhodaka) diminished sense of taste; increased food cravings;
- (kledaka) poor digestion and absorption of nutrients;
- (shleshaka) increased adipose tissue (body fat) leading to weight gain; increased epidermal oils; joint loosening and other pain conditions; and,
- (targpaka) sinus congestion; diminished sense of smell.
If any or a few of these symptoms present themselves, that’s a sign that your kapha dosha needs help. While kapha dosha is naturally higher in children as they are growing, if you stay imbalanced beyond childhood here are some guidelines for understanding how to bring your kapha dosha under control.
Guidelines for Balancing Kapha Dosha
Kapha dosha is wet and heavy from its water and earth elements, so to counteract it, foods should be light, dry, warm or hot, well-spiced, and easy to digest.
Kapha is brought back from its heightened state with regular exercise daily, which doesn’t mean necessarily getting a gym membership or fitness coach (although those are good for accountability). Regular exercise, for example, can be walking briskly for 20-30 minutes in the morning or evening to get your heart rate elevated.
It’s also best to find your way to warmer temperatures. That doesn’t need to be a warmer climate (although if you can afford a vacation to someplace warm, go for it!). But, you can use a dry sauna, indoors with the heater on without the humidifier turned on (not to the point of discomfort), and avoiding particularly wet environments for long periods (avoiding long baths or showers, for instance).
When kapha is elevated, it’s also good to be adventurous and entertain yourself with novel experiences. This is also a good time to practice going to bed early and rising early as well, if that’s possible for your chronotype.
To use a pacifying nutrition regimen to lower your heightened kapha dosha, here are some guidelines to keep in mind:
- Boiled then cooled to warm, low-fat milk is good without a meal to help with restoring your digestive process.
- Reducing your sugar intake altogether helps to reduce kapha. If you do need to sweeten something, use honey and be sparing with it.
- Foods to avoid include: avocados, bananas, breads, buttermilk, cakes, coconuts, cow’s milk, deep-fried foods, (almost all) flours, hard cheeses, hot cereals, olives, pastas, pies, puddings, nuts, and wheat.
- Foods to increase: apples, beans, broccoli, cauliflower, chilis, collard greens, rice crackers, cranberries, dark chocolate, dried fruits, dry red or white wines, kale, lettuce greens, parsley, popcorn, radishes, raw onions, rice cakes, (most) spices, turnips, and white potatoes.
For further guidance, see this resource list of kapha-leveling foods.
Kapha Recipes from around the Web
While it may be a good idea to skip breakfast when kapha is overly abundant in your mind-body, here are some options for a kapha-pacifying breakfast as well as lunch/dinner options.
Breakfast
This almond date shake with cinnamon is not only a light breakfast, but it has all the ingredients for an easy, kid-friendly drink too! While the recipe says bedtime, we think it’s equally good to be able to start your day.
Any fruit salad can help you start the day with apples for kapha-pacifying. They’re even better if you use cinnamon, stewed apples.
Lunch/Dinner
Mung dal, coconut and cilantro kitchari – As the Joyful Belly website describes, “Kitchari is Ayurveda’s perfect food, indicated in times of recovery as well as cleansing. Kitchari can even be the centerpiece of a mono-diet or fast, as it is a simple food that supplements the healing process. Think of kitchari as the vegetarian equivalent of Grandma’s chicken soup, with much more fiber.” I couldn’t have said it better!
Kale and carrot soup with ginger, fennel and lime – This light and strong-flavored soup will pacify even the most overactive kapha dosha. This stores well so you can cook a batch and have it for several days throughout the following week.
Making your wet and heavy kapha drier and lighter can be challenging, but it’s important to remember that mindset is as important as nutrition. Keep the positivity, levity and adventure-seeking in mind as you approach balancing out your kapha dosha.
We hope you’ve enjoyed this Ayurvedic Nutrition Series on the vata, pitta and kapha dosha mind-body types. Let us know what you’ve learned about your constitutional dosha in the comments!