Do you know people who seem full of life, vibrancy and ‘juiciness’? Those with a sparkle in their eyes, strong immune systems, glowing skin and boundless energy? Those people are full of ojas, a Sanskrit term used throughout Yoga and Ayurveda, referring to our ‘vital essence’. Having enough ojas is considered an important part of Ayurvedic and yogic wellbeing, as it deeply nourishes all layers of the body, supporting health and longevity.
What is Ojas?
Classical Ayurvedic texts refer to ojas as ‘the nutrient cream of the body’, and ‘that which keeps all living beings refreshed’, and whilst Prana and Tejas are known as subtle or ‘invisible’ forces, ojas is a substance. According to yoga and Ayurveda, when we consume foods and nutrients, each layer of the body is nourished one-by-one, starting with the rasa (the plasma, white blood cells and lymphatic system), moving to rakta (the red blood cells), all the way to the deepest layer of the reproductive organs. It’s said that it takes around thirty days for nourishment to move through all the layers of tissue (known as dhatus), and at the end of this cycle, ojas is produced, cultivating longevity and wellbeing for the entire body and mind, and helping maintain a strong immune system. Ayurvedic practitioner, cook and author Kate O’Donnell says; “Ojas is the nectar of nutrition, and it takes volumes of foods and days of digesting to produce a small amount”. As well as nutrition, there are other important factors to consider when we’re looking at building up our vital essence.
What happens when ojas is running low?
Having ‘low ojas’ is a common cause of lethargy, fatigue, poor immune health, aches and pains, frequent injuries, impaired digestion, hormonal issues, and overall diminished health. We may not feel terribly ill, but we won’t feel anywhere near our best with low ojas. Ojas tends to run low when we push ourselves too hard and too often, when we get less than adequate sleep, when we consume processed foods or foods with little nutrient density, or when we experience prolonged stress and anxiety. These things wear away at out vital essence, eventually causing ‘dis-ease’, and disease. If any of this sounds familiar, it’s because many of us are living a life that naturally burns out our ojas, leading us to ‘burn out’ too. Thankfully, regaining vitality and building our ojas levels again is simple, and very much about nourishing ourselves on every level. Read on for five ways to start building your ojas today!
Journal to address the stress
Living in a state of chronic stress and anxiety may have become normalised, but the truth is that it’s not ‘normal’ or healthy for our bodies and minds to experience constant stress whether physical or mental. Indeed, short bursts of stress are actually pretty good for us – think running, jumping in a cold shower, taking on a challenge, or practicing a hand stand; these are all forms of ‘hormetic’ stress, helping us build resilience and strength (along the same lines as ‘what doesn’t kill you makes you stronger). Even spending time in sunlight is a ‘hormetic stressor’, helping us build vitamin D levels and improve our skin’s ability to tolerate sunshine, but too much can of course be damaging. Whilst most of us aren’t spending all day running, handstand-ing, or under a cold shower, we are spending a lot of it feeling stressed out about meeting deadlines, agonising over body-image, finances, relationships, or feeling anxious about re-engaging with life post-pandemic. All this low-level stress eats away at our immunity, strength and health, leaving us severely depleted in ojas. Before blindly experimenting with ways of de-stressing, it’s important to bring awareness to which parts of our life are causing stress, so we know where to focus. It could be your overly demanding job, a preoccupation with what others think of you, or even feeling lonely (which in itself stresses the mind and body out). Spend some time journaling to really understand what it is that causes you stress, and you’ll be able to more clearly focus on addressing it.
Rest & rejuvenate
Ayurveda’s medical system has one branch specifically dedicated to rejuvenation, known as rasayana. Rasayana is all about bringing nourishment back into the body and mind, via foods and herbs, but also through movement and rest. If you tend to push yourself to the point of burnout, it’s important to start cultivating a practice of resting way before burnout occurs, to prevent the subsequent issues that can arise such as hormonal imbalance, adrenal fatigue, blood sugar roller coasters, and elevated levels of cortisol. True rest isn’t’ about watching TV or scrolling social media, it’s about giving the brain and body a true break from stimulation, allowing energy reserves to build again, thus helping rebuild ojas. Make a habit of practicing yin or restorative yoga several times a week, using props like blankets and bolsters to truly support you, which will help activate the parasympathetic nervous system (commonly known as the ‘rest and digest’ system).
Meditate to mediate
Meditation doesn’t have to involve hours of sitting, chanting or visualisation – unless you want it to! A simple 10-minute practice each 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, help shift perspective, reduce negative emotions, and enhance longevity. The accumulative benefits of a meditation practice can serve as a powerful way to build ojas, supporting a longer and healthier life. Grab your meditation cushion and settle in for a few minutes of observing your breathing, or a simple ‘body scan’ to release tension. Meditation Made Simple by Dr. Paula Watkins is a great book to have on-hand, including 52 weekly lessons, and mini workshops on core meditation techniques to guide you towards calmness.
Herbal help
Specific Ayurvedic herbs are known to help build ojas, as they have a nourishing quality. Many ojas-boosting herbs are also natural adaptogens, which are great for helping address stress and anxiety. Try Shatavari, which has been used for thousands of years to support female health or Ashwagandha, a prized adaptogen than can help modulate the body’s stress response. As always, check with your trusted healthcare provider before taking a new supplement.
Feed your soul
We know that food is way more than fuel. Using all of our senses, food is as integral to emotional wellbeing as it is to physical health, and consuming colourful, nutrient-dense meals is one of the most effective ways to build ojas. Ayurveda considers diet a central pillar of wellbeing, and really does see ‘food as medicine’. If you tend to consume packaged foods, or foods with dry and light qualities such as crackers, biscuits, raw salads, crisps, or ‘reduced fat’ meals, it’s important to recognise that these deplete our ojas levels. Nourishing ourselves on every level requires a diet of whole and easily-digestible foods, a good balance of fats, proteins and carbohydrates, and all six tastes of sweet, sour, salty, bitter, pungent and astringent. To start truly nourishing yourself, try recipes from The Self-Care Cookbook by Gemma Ogston, or Yogic Cooking by Garuda Hellas. Take your journey of building your ojas slowly, remembering that we’re not just made of ‘what we eat’; we are what we do, think and feel too.