AYURVEDIC DOSHAS

NOTES

©
© 2019 Integrative
Integrative Nutrition,
Nutrition, Inc. LLC
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AYURVEDIC DOSHAS NOTES

Ayurveda is one of the world’s oldest holistic healing systems. It was developed
in India more than 5,000 years ago and is based on the belief that optimizing
health begins with balancing the mind, body, and spirit. Ayurveda is derived
from two Sanskrit words: ayur, meaning “life,” and veda, meaning “knowledge.”1
In other words, knowing how your environment interacts with your mind, body,
and spirit supports overall balance and health.

DOSHAS AND ELEMENTS

Ayurveda is based on a system of elements and energies. Ayurvedic

practitioners believe that every being is made up of five universal elements:
space (or ether), air, fire, water, and earth. These elements combine to form
three energies, or doshas: Vata, Pitta, and Kapha. While one dosha may be
dominant, everyone is a combination of all three. This combination may ebb
and flow through the seasons of the year and the seasons of life. Students of
Ayurveda believe that health and sickness are reflective of the balance, or lack,
of these energies.

Read on to learn more about the three doshas and holistic strategies for
promoting balance.
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VATA2

Vatas are full of creative and artistic energy and are always on the go.

Elements Air and space

Thin, agile, dry skin and hair, cold hands and feet,
Physical Traits
sensitive digestion

Spontaneous, enthusiastic, creative, flexible, energetic,

Emotional Traits
loves new experiences

Communication Style Loves to talk and share wisdom with others

In Balance Out of Balance

• Energetic • Anxious

• Creative • Overactive mind

• Adaptable • Insomnia

• Shows initiative • Starts, but does not finish, many

projects
• Strong communicator
• Struggles to communicate effectively
• Healthy digestion
• Poor digestion, leading to gas,
bloating, or irregular bowel
movements
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PITTA3

Pittas are leaders, teachers, and competitors.

Elements Fire and water

Medium build, often feels hot, oily skin, frequently

Physical Traits
hungry, digestion works in overdrive

Emotional Traits Organized, passionate, focused

Direct and focused, can be impatient toward others

Communication Style
when imbalanced

In Balance Out of Balance

• Good leader • Demanding

• Warm • Aggressive

• Good decision maker • Judgmental

• Friendly • Impatient with others

• Healthy digestion • Digestion in overdrive, leading to

loose bowel movements
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KAPHA4

Kaphas are calm, grounding forces and nurturers.

Elements Water and earth

Heavier body with a tendency to gain weight, large

Physical Traits
eyes, sinus infections, allergies

Emotional Traits Calm, thoughtful, patient, empathetic

Communication Style Very good listener, supportive

In Balance Out of Balance

• Steady • Dull

• Loyal • Needy

• Strong • Overweight

• Supportive • Overprotective

• Patient • Resistant to change

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NUTRITION BY DOSHA

The basic rule of balancing your doshas is that opposites attract. Foods that
have a balancing effect on the dominant dosha help stabilize the mind and body.
When eating for your dosha, let nature be your guide: The foods you need are
often the foods in season.

Vata

Vatas benefit from warm, grounding foods that tame their airy and light
personalities.

Eat More

Cooked root vegetables, ghee, olive oil, rice, wheat, bananas, avocados,
dried fruit, warm dairy products, chicken, turkey, seafood, eggs, and nuts

Eat Less

Beans and cold foods (smoothies, green juices, raw vegetables, yogurts
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Pitta

Pittas benefit from cooling, dense foods that calm their fiery digestion.

Eat More

Milk, butter, ghee, coconut, grapes, melons, cherries, avocados,

cucumbers, sweet fruits, and green vegetables

Eat Less

Sour, acidic, and spicy foods (fermented yogurts, garlic, tomatoes, sour
cream, pickles, coffee)

Kapha

Kaphas benefit from light, dry, and bitter foods that energize them.

Eat More

Chard, broccoli, Brussels sprouts, asparagus, cherries (and other tart

fruits), pomegranates, okra, peppers, garlic, chicken, turkey, and spicy
foods

Eat Less

Nuts and seeds, large amounts of dairy and oils, cooked oats, and raw
vegetables
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EXERCISE BY DOSHA

Our bodies, regardless of dosha, are designed for physical activity. According
to Ayurveda, exercise, as with nutrition, is meant to leave you feeling energized,
clearheaded, happy, and balanced. Charaka, one of the principal contributors
to the system of Ayurveda, wrote: “From physical exercise, one gets lightness,
a capacity for work, firmness, tolerance of difficulties, elimination of impurities,
and stimulation of digestion.”5 Different bodies need different types of exercise,
so seek out activities that help soothe rather than aggravate your energy type.

Vatas, made of air and space, are in constant motion. They are frequently
attracted to workouts that keep them moving quickly, such as spinning, running,
or vinyasa yoga. However, because Vatas are typically thin and struggle with
joint pain, these workouts may strain their bodies if done too frequently.
Workouts that are warming and grounding, like restorative yoga and slow-and-
steady strength training, help Vatas feel more balanced. Vatas benefit from
alternating periods of exercise and restoration.

Pittas are full of fire and water, which makes them generally athletic. They are
attracted to intense styles of exercise, like CrossFit or HIIT workouts. While
naturally competitive, it is important for Pittas to remember that high amounts
of intense exercise can increase stress, as can anything that adds to the fire,
like hot yoga. A friendly game of a competitive activity can be balanced by a
cool dip in a pool or shower afterward. Water sports, including swimming,
paddleboarding, or surfing, are also balancing for Pittas.
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Kaphas are governed by earth and water, which makes these individuals feel
heavy and slow at times, but they actually have the best endurance and most
natural strength of any of the doshas. Starting is the hardest part for Kaphas,
so it’s important for them to create a routine that they genuinely enjoy. Long-
distance endurance exercises, like running and rowing, or high-intensity, fun-
based workouts, like Zumba, are balancing choices for a Kapha.

SELF-CARE BY DOSHA

No matter which dosha you are, Ayurvedic practitioners insist that spending
time in nature helps heal the body and mind.

Vatas are cold and ungrounded when unbalanced. To bring a Vata back to
balance, spending time in the sun and walking barefoot can be very beneficial,
as can warm baths, steam rooms, and massages. Scents like basil, orange, rose,
geranium, and patchouli can help bring focus to a Vata.

Pittas can feel physically hot when overwhelmed and overworked, so cooling
activities and moments can help them tame the fire. Going for a quick dip, taking
a walk through dense vegetation, or using a sound machine with ocean noises can
all help. Incorporating cooling colors, like blues and greens, may also benefit Pittas.
Exfoliating treatments and scents like mint, jasmine, and lavender can help as well.

Kaphas are full of water and earth, so they can feel lethargic and heavy when
unbalanced. They need dry heat to counter the water, so a sauna can help. Also,
connecting to something larger than themselves may help Kaphas feel lighter.
Drinking hot ginger tea will help warm a cool Kapha, and using a neti pot can
help with congestion. Scents like eucalyptus, citrus, and clove are beneficial.
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Ayurveda studies the whole system of the body and the way it interacts with the
elements of the earth. One of the oldest forms of holistic health in the world,
Ayurveda celebrates bio-individuality. We are each a mix of all three doshas in
different levels or combinations, and we’re all continually changing. By studying
Ayurveda, we can learn how to listen to the intuitive messages our bodies are
sending us about our health.
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FOOTNOTES

1| Patwardhan, B. (2014). Bridging Ayurveda with evidence-based scientific

approaches in medicine. EPMA J 5(1), 19.
Retrieved from www.ncbi.nlm.nih.gov/pmc/articles/PMC4230501

2| The Editors at Chopra.com. (2015). Understanding Vata: Minimize stress

and feed your creativity. The Chopra Center.
Retrieved from www.chopra.com/article/understanding-vata-minimize-stress-
and-feed-your-creativity?_ga=2.161422777.503889626.1572965768-
1032051584.1572965768

3| The Editors at Chopra.com. (2015). Understanding Pitta: How to feed your

inner fire. The Chopra Center.
Retrieved from www.chopra.com/article/understanding-pitta-how-feed-your-inner-fire

4| The Editors at Chopra.com. (2015). Understanding Kapha: How to stay

healthy and energized. The Chopra Center.
Retrieved from www.chopra.com/article/understanding-kapha-how-stay-healthy-and-
energized

5| Dick, M. (1998). The ancient Ayurvedic writings. The Ayurvedic Institute.

Retrieved from www.ayurveda.com/resources/articles/the-ancient-ayurvedic-writings