Ibu Ayurveda's 3-Day Ayurvedic Cleanse Guide
As we step into the new year, it's the perfect time to reset and rejuvenate your mind, body, and spirit. You can also revisit this cleanse during the transition to a new season on when you generally need lightening up.
We invite you to join our transformative 3-Day Ayurvedic Cleanse, drawing inspiration from ancient Ayurvedic wisdom to enhance your well-being.
Dietary guidelines for a 3 Day Ayurvedic Cleanse:
1. Embrace Warm and Cooked Foods:
- Favor warm, cooked foods over raw, cold ones. Cooking makes food easier to digest and assimilate.
- Opt for soups, stews, steamed vegetables, and well-cooked grains.
2. Kitchari Cleanse:
- Incorporate Kitchari, a traditional Ayurvedic dish made with mung beans, basmati rice, and spices. It is easy to digest and provides balanced nutrition.
- Enhance your Kitchari with a variety of seasonal vegetables.
- You can find our signature Kitchari recipe here.
3. Stay Hydrated:
- Drink warm water throughout the day to flush out toxins.
- Herbal teas such as ginger, fennel, or mint can support digestion and cleanse the system. Making a flask of Agni Tea and sipping throughout the day is great way to keep your digestion system moving.
4. Favor Digestive Spices:
- Include spices like ginger, cumin, coriander, and turmeric in your meals. These spices aid digestion and have detoxifying properties.
5. Reduce Stimulants:
- Limit or avoid stimulants such as caffeine and alcohol. Opt for herbal teas instead like our Agni Tea for digestion, Motherhood Tea for adaptogenic support, Calm Tea for nervous system support, or Full Bloom tea for womb support.
- Caffeine can disrupt the body's natural detoxification process, herbal medicine is your ally here :)
6. Ayurvedic Superfoods:
- Incorporate Ayurvedic superfoods like ghee, triphala, and ashwagandha. These support overall well-being and balance.
7. Mindful Eating:
- Practice mindful eating by sitting down, chewing your food thoroughly, and savoring each bite. This aids digestion.
8. Seasonal and Local Produce:
- Choose seasonal and locally sourced fruits and vegetables. They are more aligned with your body's natural needs.
9. No Overeating:
- Avoid overeating. Instead, focus on portion control and eat until you feel satisfied, not overly full.
10. Listen to Your Body:
- Pay attention to how your body responds to different foods. Everyone is unique, and what works for one person may not work for another.
11. Digital Detox:
- During your cleanse, consider a digital detox. Minimize screen time during meals to promote mindful eating.
12. Post-Cleanse Transition:
- Gradually reintroduce foods after your cleanse. Start with easily digestible foods and gradually include a wider variety.
3 Day Routine - Follow for 3 days & then gently transition to different foods.
Ayurvedic cleansing involves nourishing and detoxifying the body in a gentle and balanced way.
Morning:
1. Wake up Early: Aim to wake up during Vata time which is before 6 a.m. This avoids the heavy feeling when you wake up in Kapha time (6-10 a.m.) and encourages the natural removal of waste.
2. Do not check your phone: For the first hour after waking, avoid exposure to screens, including phones, computers, and TVs. This helps your mind gradually transition into wakefulness without the influence of digital stimuli.
3. Tongue Cleaning (Jihva Nirlekhan): Start your morning by scraping your tongue using a tongue cleaner. This helps remove toxins that accumulate on the tongue overnight. You can shop our hand-crafted Copper Tongue Cleaners here.
4. Oil Pulling (Gandusha/Kavala): Swish a tablespoon of organic sesame or coconut oil in your mouth for about 5-10 minutes. This Ayurvedic practice helps improve oral health and detoxify the body.
5. Hydration: Drink a glass of warm water to kickstart your digestion and hydrate your body. You can add a squeeze of lemon for added benefits.
6. Dry Body Brush (Garshana): Adding in a daily practice of dry skin brushing helps open up the pores, stimulate lymph drainage and aid the body in releasing accumulated toxins from our system. Brush the entire body, starting at the limbs and working your way towards your heart. You can shop our Vegan Dry Body Brush here. Want to learn how to do this properly? Watch our tutorial here:
7. Self-Massage (Abhyanga): Perform a self-massage using warm, organic sesame oil or an oil suitable for your dosha. Massage the entire body, promoting circulation and calming the nervous system. Check our collection of organic Ayurvedic Balancing oils for your Dosha here.
8. Yoga or Stretching: Engage in gentle yoga or stretching exercises to awaken the body. Sun salutations or simple stretches can help increase flexibility and energy flow.
9. Pranayama (Breathwork): Practice pranayama, such as Nadi Shodhana (alternate nostril breathing), to balance the energy channels and promote mental clarity.
10. Meditation: Set aside time for meditation. Choose a style that resonates with you, whether it's mindfulness meditation, loving-kindness meditation, or mantra meditation.
11. Shower & Skincare regime: Gently rinse and pat dry your body, mist your body and face with Full Bloom Radiance Mist for hydration, antioxidant protection and a dose of flower and gem medicine. Incorporate the Tridoshic Luminosity Face Oil into your skincare routine for hydration and radiance. Use your Kansa Wand to eliminate puffiness in the face and tone and firm.
10. Healthy Breakfast: Eat breakfast only if hungry, otherwise skip breakfast to allow some toxins to be gently eliminated. Light ayurvedic breakfast ideas: simple spiced buckwheat pancakes or a savoury quinoa and vegetable bowl.
Here's a simple recipe for Ayurvedic Spiced Buckwheat Pancakes:
Ingredients:
- 1 cup buckwheat flour
- 1/2 cup whole wheat flour
- 1 tablespoon ground flaxseed (optional)
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground cardamom
- 1/4 teaspoon ground ginger
- A pinch of salt
- 1 cup buttermilk (or plant-based alternative like almond or coconut milk)
- 1/4 cup unsweetened applesauce
- 1 tablespoon melted ghee or coconut oil
- 1 tablespoon honey or maple syrup
- 1 teaspoon vanilla extract
- Additional ghee or oil for cooking
Instructions:
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Mix Dry Ingredients: In a large mixing bowl, combine buckwheat flour, whole wheat flour, ground flaxseed (if using), baking powder, baking soda, cinnamon, cardamom, ginger, and a pinch of salt.
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Prepare Wet Ingredients: In a separate bowl, whisk together buttermilk, applesauce, melted ghee or coconut oil, honey or maple syrup, and vanilla extract.
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Combine Wet and Dry Ingredients: Pour the wet ingredients into the dry ingredients and gently fold until just combined. Be careful not to overmix; a few lumps are okay.
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Let the Batter Rest: Allow the batter to rest for 10-15 minutes. This helps the flours absorb the liquid and gives the pancakes a fluffier texture.
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Cook the Pancakes: Heat a griddle or skillet over medium heat. Add a little ghee or oil to coat the surface. Pour 1/4 cup of batter for each pancake onto the griddle. Cook until bubbles form on the surface, then flip and cook until the other side is golden brown.
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Serve Warm: Serve the pancakes warm with your favorite toppings. Fresh fruit, yogurt, or a drizzle of honey make delightful additions.
Notes:
- Adjust the sweetness to your preference by adding more or less honey or maple syrup.
- Feel free to customize the spice blend based on your taste preferences.
- These pancakes are gluten-free if you use gluten-free buckwheat flour.
Enjoy these Ayurvedic Spiced Buckwheat Pancakes as a nourishing and wholesome breakfast option!
Daytime:
- Sip on Ibu Ayurveda Agni Tea throughout the day to support your body's natural cleansing processes.
- Eat your Kitchari for lunch, no snacking and remember to sit down to eat.
- If you are hungry try a simple vegetable juice with a few drops of our Flower & Gem essences like our Repair Essence for helping restore harmony after times of stress.
- Take a gentle stroll after eating.
- Between the hours of 10 a.m. and 2 p.m. are Pitta time, this is the best time for activity. From 2 p.m. to 6 p.m. it's best to rest, read quietly, do a walk or even a 15 legs up the wall.
Evening:
- Eat dinner early, a simple lentil soup or congee is ideal. Not meat or dairy.
- No screens after 9 p.m. This is hard but an important aspect of allowing your mind to detox and declutter also.
- Take a gentle stroll after eating.
- Indulge in a warm bath infused with a few drops of your favorite essential oil. This aids in relaxation and encourages a restful sleep.
- Massage the feet with your favourite Ibu Ayurveda Body oil and repeat your skincare regime.
- Conclude your cleanse day with a comforting cup of Ibu Ayurveda Calm Tea. Reflect on the insights gained during the cleanse.
- Try journalling or light reading before sleeping early.
Let us know if you tried this Ayurvedic Cleanse and how you felt after the experience in the comments section!
Remember, this guide serves as a general overview. For personalized recommendations, consult an Ayurvedic practitioner. After completing the 3-Day Ayurvedic Cleanse, gradually reintroduce foods and continue incorporating Ibu Ayurveda products into your daily self-care routine for sustained well-being. Embrace this journey toward balance and radiance.
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