Cervical Spondylitis – Diet & Lifestyle

Cervical spondylitis, a common age-related condition affecting the neck’s vertebrae and discs, can cause pain and discomfort. Ayurveda and Yoga offer holistic methods to manage this condition, emphasizing dietary modifications, lifestyle changes, and specific exercises. This routine aims to balance the tridoshas (Vata, Pitta, Kapha), alleviate pain, and enhance overall neck health.

   – Mantra/Positive Affirmations: Start the day with calming affirmations or a mantra to set a positive tone.

   – Hydration: Drink a glass of warm water with a teaspoon of triphala powder to detoxify and stimulate digestion.

   – Swish 1 tablespoon of sesame or coconut oil in your mouth for 5-10 minutes. Spit it out and rinse with warm water.

   – Use a tongue scraper to remove toxins from the tongue, which stimulates the digestive system.

   – Asanas: Focus on neck-strengthening and relaxing poses:

     – Bhujangasana (Cobra Pose)

   – Pranayama: Practice deep breathing, Anulom Vilom (Alternate Nostril Breathing), and Brahmari (Bee Breath) to calm the nervous system.

   – Practice mindful meditation or Japa (repetitive chanting) to reduce stress and promote mental clarity.

   – Drink an infusion of ginger, turmeric, and tulsi to reduce inflammation and boost immunity.

   – Food: Opt for a warm, nourishing breakfast like a bowl of oatmeal with ghee, nuts, or fruits or chapati, vegetables with green chatni. Avoid processed sugars and cold foods.

   – Water Infusion: Drink water infused with fennel seeds and mint leaves to stay hydrated and support digestion.

   – Food: Consume a balanced meal with whole grains ( wheat, quinoa or brown rice), lean proteins (lentils or chickpeas), and a variety of cooked vegetables. Use anti-inflammatory spices like turmeric, ginger, and black pepper.

   – Herbal Drink: Sip on warm water with a teaspoon of ashwagandha powder to reduce stress and inflammation.

   – Short Walk: Take a 10-15 minute walk to improve circulation and reduce stiffness.

   – Engage in light exercises or yoga stretches focusing on neck and shoulder relaxation. Gentle poses like Balasana (Child’s Pose) and Savasana (Corpse Pose) are recommended.

   – Food: Keep dinner light and easy to digest. Opt for a bowl of vegetable soup or vegetable daliya or kichari (a mix of rice and lentils). Avoid raw or heavy foods.

   – Drink warm milk with a pinch of turmeric or cardamom to promote relaxation and better sleep.

   – Engage in a brief meditation or practice deep breathing exercises to wind down and prepare for sleep.

   – Aim for 7-8 hours of restful sleep. Ensure your sleeping environment is dark, quiet, and cool.

– Maintain good posture throughout the day.

– Take frequent breaks to stretch if sitting for long periods.

– Use a supportive pillow and mattress.

– Stay hydrated with herbal infusions.

– Include anti-inflammatory herbs and spices in your diet.

– Avoid heavy lifting and sudden neck movements.

– Limit the use of electronic devices that strain the neck.

– Reduce intake of processed foods, caffeine, and alcohol.

– Avoid sleeping on your stomach.

– Tridosha Balance: Identify your dominant dosha and tailor your diet and lifestyle accordingly to maintain balance.

– Hydration: Maintain hydration with warm or room-temperature water throughout the day.

– Consistency: Keep a regular schedule for meals, exercise, and sleep to support the body’s natural rhythms.

– Mindfulness: Practice mindfulness and stress-reduction techniques regularly to manage stress and prevent flare-ups.

By integrating Ayurvedic principles and Yogic practices into your daily routine, you can effectively manage cervical spondylitis. This approach focuses on reducing inflammation, maintaining proper posture, and supporting overall neck health through mindful living and natural remedies. Consistency and dedication to this holistic routine can lead to significant improvements in symptoms and overall well-being.