Characteristics of such individuals:

Physically

• Physically thin and light
• Delicate build
• Prominent joints and veins
• Dry rough skin with little fat
• Cold extremities (hands and feet)
• Light interrupted sleep
• Fast irregular pulse & breathing
• Irregular digestion and elimination
• Appetite:  Variable to poor, Varies, fluctuates according to mental/nervous/emotional state.
• Metabolism:  Often slow, variable, erratic.  Prone to dehydration. 
• The nervous system consumes many nutrients and minerals. 
• Nutritional deficiencies can cause a craving for sweets, and starches. 
• The thyroid tends to be challenged and stressed.

Mentally

• Restless mind
• Short attention span
• Vivid imagination and lively creativity
• Excitable , changeable moods
• Tendency: fear, worry , anxiety, looping thoughts
• Prone to grief
• Interests/ activities change frequently as seek new experiences

Personality

• Typically self-conscious, easily embarrassed, and may be timid, or bashful.
• Prone to sadness, anxious nature, high expectations in life
• Skeptical, pessimist, doubtful
• Over analytical, perfectionist
• Deliberative and slow in making decisions;
• Overcautious even in minor matters.
• When disappointed, become distant from society
• Detached from their environment, and reserved and distant except with intimate friends.
• worrying over possible misfortune and crossing bridges before they come to them.
• Incline towards depression, and are frequently moody or gloomy
• Do not feel at home among crowds for any length of time
• Cannot handle disorder
• Philosophical- deep thinkers
• Creative, poetic
• Careful, calculated, attentive to details
• Structured, love routines
• Confident, yet reclusive
• Love silence and solitude.

Signs of Imbalance

• Insomnia
• Depression
• Acute stress
• Tremors
• Hearing disorders
• Stiff legs
• Cramps in calf muscle
• Neck stiffness
• Arthritis
• Constipation & bloating
• Fatigue
• Paralysis
• The influx of negative thoughts
• Excessive frustration and anxiety
• Hemorrhoids
• Varicose veins
• Varicocele
• False appetite
• Blood concentration
• Dry skin
• Dry eyelids

Things that imbalance melancholic/ vata composition

• Irregular routine, External randomness (random mealtimes, sleep times)
• Cold temperatures (food/ air)
• Stimulants (caffeine/ sugar/ drugs)
• Mental stress, Lack of grounding
• Lack of nourishment
• Excess physical activity (long travels, intense activities)
• Dryness of autumn

Basic nature of vata is mobility like the wind; hence,  excessive agitation by long calls on the cell phone, over stimulation due to social media consumption all cause Vata-aggravation. Similarly chaos is the nature of Vata – so in contrast, order & rhythm are factors that balance vata dosha.  Late nights have a drying effect on our body, Avoid  late nights ( beyond 10 PM) lifestyle.

For optimal health

• Regular routines: meal time, sleep time
• Manage stress (meditation, calming activities)
• Warm body temperature: consume warm & moist foods and drinks, teas
• Skin: Moisturized & warm– daily massage to relieve stress
• Engagement: Be connected in community (avoid isolation and distraction)
• Colors: warm, earth colors and pastels.
• Aromas: sweet, warm, and heavy (basil, cinnamon, cloves, bay, citrus, lavender, sage, pine and vanilla).
• Work: smaller/shorter periods, smaller or short-term goals that are easier or faster to reach.
• Music: calming or meditative.
• Taste: Sour and salty foods
• Improve digestion: will improve elimination, which will, in turn, improve appetite.
• Breathing: avoid early morning cold, and rapid breathing to keep the body warm
• Movement & rest: calming and grounding practices that improve flexibility and balance.
  • Exercises that work on the colon, pelvis, lumbar spine, and intestine can bring down the restless energy. Yoga practices like Sun Salutation, Warrior Pose, and Tree Pose can help bring balance.
  • Pranayama practices like Belly Breathing, Alternate Nostril Breathing, Humming Bee Breath, and Victorious Breath can calm and soothe them.
  • Tai chi, qi gong, walking, light bicycling, light tennis, dance, aerobics, golf, and short hikes.
• Sleep & wakefulness: 5-6 hours sleep, dark room, ear masks, ear plugs, use pillows between knees to balance posture, use a heavy blanket

Food

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• Early morning: Warm water with ajwain seeds/ lemon juice
• Breakfast: Cereals with warm milk
  • A multigrain or whole wheat bread sandwich or buttered toast
  • Semolina or rice pudding garnished with nuts or fried seeds
  • Mong daal porridge/ whole wheat recipes with 1 tsp ghee + 1 glass milk
• Lunch: Boiled or sauteed vegetables served with rice or whole-grain pasta.
  • Basmati rice accompanied with split moong dal
  • Whole wheat bread along with sauteed okra garnished with coriander leaves and shredded coconut.
    • Note: Fats like butter or edible oils like coconut oil: olive oil or mustard oil can be used for cooking.

• Dinner: Warm rasam with rice
  • Spiced soup with multigrain breadsticks
  • Options given in the lunch can also be taken as dinner
  • soups
    • Note: Dinner should be light and be done 2 hours before sleeping.
• BED time
  • Turmeric milk
    • Milk in moderation – warm + add-in ( cinnamon, nutmeg, cardamom, honey).
  • Yogurt: warm/ rtp. Add warm milk in it to normalize the temperature. Add in spice
    • Cardamom: adds warmth + enhances digestion
    • Cinnamon: stimulates stomach heat and circulation
    • Turmeric: anti-inflammatory+ provides nourishment
• Vata Dosha Treatment :
  • Dry roast asafetida and add it to buttermilk.
  • 1-2 gms of jaggery can be consumed daily to to balance vata
  • A glass of warm water mixed with a teaspoon of ginger powder can be had first thing in the morning on an empty stomach. This will balance Vata dosha + keep you hydrated through the day.
  • Eat a mix of a pinch of nutmeg powder mixed with honey in the morning. No more will you be bothered with how to balance vata
  • Consumption of papaya and pomegranate fruits daily is an integral part of the vata diet. It will relieve you of the problem of constipation.
  • Including garlic, ginger and nutmeg in your everyday cooking can help you balance your vata dosha

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References:

• https://www.netmeds.com/health-library/post/vata-diet-all-you-need-to-know-about-this-dosha-and-a-regime-to-pacify-the-imbalance
• https://etwlife.com/selecting-food-for-your-temperament/
• https://saatwika.in/vata-body-type-and-vata-dosha-a-complete-guide/
• https://yogainternational.com/article/view/about-vata/
• https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/lifestyle/vata-daily-routine/
• https://www.banyanbotanicals.com/info/ayurvedic-living/learning-ayurveda/balancing-vata/
• https://www.propheticmedicine.com/blog/melancholic-body-type
• https://www.dabur.com/blog/ayurvedic-diet/how-balance-vata-dosha
• https://www.vedichealth.org/vata-dosha
• research paper https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4719489/
• https://www.joyfulbelly.com/Ayurveda/article/How-to-Balance-Vata-Digestion/5301
• https://aboutislam.net/science/health/knowing-human-psyche-part-3/