How to Balance Your Doshas: Ayurvedic Approaches to Improving Your Constitution Through Herbs, Diet, and Lifestyle

1. How far can your constitution be changed?

In this series, we have covered Samkhya philosophy, the foundation of Ayurveda, and the Tridosha theory. First, we will review the article on constitution. Ayurveda describes constitution using two terms. Prakriti is your original constitution at birth. Vikriti is your current state, which has changed due to various factors.

The factors that determine your constitution are both innate and acquired.

• Innate factors—genes inherited from your parents, the formation of germ layers in the fertilized egg, and the expression of HOX genes during early fetal development
• Acquired factors—bioactive substances (food and herbs), the natural environment (climate and geography), and lifestyle (daily habits)

It is important to remember that these two are not separate. While innate factors themselves cannot be changed, it is believed that by influencing acquired factors, the expression of innate traits can be significantly modified. This means that not everything is determined at birth.

This is precisely why Ayurveda has devoted enormous effort to improving constitution. Because it is possible to improve your constitution if you do it correctly, a detailed set of guidelines has been developed over time.

There is another fundamental point to keep in mind. Generally, the constitution you are born with is not perfectly balanced. It is normal for one dosha to be more dominant than the others, and if left unchecked, this imbalance can intensify and lead to constitutional diseases—ailments that are more likely to occur when your constitution is disrupted. This is why Ayurveda emphasizes daily improvements.

2. There are only four ways to balance your constitution

Ultimately, differences in constitution and behavior arise from diversity in physiological function. Therefore, balancing your constitution means influencing the reactions occurring within your body from the outside. There are four ways to do this.

Herbs have always been central to Ayurveda. They are considered the easiest way to balance your constitution because they can be targeted for specific physiological effects.

The principles behind both diet and herbs are the same. As the phrase “medicine and food share the same origin” suggests, the nutrients in food also have physiological effects. It is not uncommon for herbal preparations and food to contain the same compounds. The difference lies in the strength of their effects and how easily they can be targeted.

Behavior is a method of using willpower to change the function of hormones, neurotransmitters, and sensory receptors. Although it is impossible to change them completely, they can be controlled to some extent.

Traditional purification methods such as Panchakarma and Snehana Karma have been passed down. However, in Japan, these are often classified as medical procedures, and the places where they can be received are limited. This article will only mention them by name.

This means that herbs, diet, and behavior are the three methods you can actually use in your daily life. We will examine them in order below.

3. Diet—“hot and cold” can be explained by science

Ayurvedic dietary guidelines always refer to “hot foods” and “cold foods.” However, this does not refer to their temperature when they enter your mouth.

The physiological effects of food can all be explained by science.

• Hot foods are those that induce heat-generating reactions in the body and work to retain heat
• Cold foods are those that induce heat-absorbing reactions and work to dissipate heat

They refer not to temperature itself, but to the direction of the reactions that occur in the body. Viewed this way, it also makes sense why different foods are recommended for different constitutions.

Classical Ayurvedic texts provide surprisingly detailed guidelines for each type of food. However, it is not practical to follow them exactly. Here, we will only provide broad guidelines.

We would like to address one point that is easy to misunderstand. Although “sweets” are listed for Pitta, this does not mean you can eat only sweets. The underlying principle is always a balanced diet. The guidelines simply indicate whether to eat slightly larger or smaller amounts.

Trying to follow every detailed rule will be like chasing a pipe dream. It is better to understand the basic principles and gradually make changes where you can. That is ultimately what will last the longest.

4. Behavior—the area you can change with your own will

Of the four methods, behavior is the one that offers the most freedom.

Our behavior is supported by the function of hormones, neurotransmitters, and sensory receptors. And these functions vary depending on your constitution. Being talkative and active, becoming overly critical, or taking a long time to get started—these are often dismissed as “personality” traits, but they are rooted in physiological tendencies.

However, behavior can be changed to some extent through willpower. Even if it is not perfect, it is possible to change its direction. This is different from areas beyond our control, such as gene function and germ layer formation.

When you change your behavior, the most visible change is in how you interact with others. Learn your tendencies and try to shift slightly in the opposite direction. That alone can visibly reduce daily friction. If you continue, the way you perceive things will also gradually change. Balancing your constitution takes time, but you can start this today.

Please note that there is a range of interpretations for these descriptions. Terms such as “talkative,” “critical,” and “lazy” are used only for comparison. It is best to replace them with words that feel right to you.

5. Herbs—why plant compounds reach the body

Of the four methods, herbs are the only one whose effectiveness can be explored down to the molecular level. We will examine that in detail over the next few sections.

Herbs have long played a major role in Ayurveda. They have been used clinically for thousands of years, and much is known about them through experience. In recent years, a major trend in Ayurvedic research has focused on verifying this experience using modern scientific methods.

First, we will organize which herbs have traditionally been used for which constitution.

*The following is an introduction to traditional Ayurvedic thinking and does not indicate specific effects.

The approach is very simple: supplement what is weak and reduce what is overly dominant—choose things that work in the opposite direction of your constitution.

Ayurveda also has a field called “rasayana.” It refers to both the study of longevity and the medicines themselves. It is also the ultimate goal of the Ayurvedic medical system. The formulations used in this field, which combine many herbs considered effective, are called “rasayana formulations.”

The form of active ingredients—“basic body components + functional groups”

The active ingredients found in longevity herbs can be divided into types such as polyphenols, terpenoids, and alkaloids.

As research has progressed, it has become clear that the active ingredients in longevity herbs share a common feature. They consist of a basic component that is naturally present in the body attached to a part called a functional group.

• Gallocin, found in amla (Indian gooseberry)—a compound of glucose and gallic acid. It is a type of polyphenol
• Vitaferin A, found in ashwagandha—a compound of a steroid skeleton and a δ-lactone

Both glucose and steroids are basic components naturally present in our bodies. By attaching a functional group to them, these basic components can suppress or promote the reactions in which they are involved. It is likely that this structure is largely responsible for why plant compounds “work” in the body—listing the active ingredients of longevity herbs reveals commonalities that support this idea.

6. What is happening inside your cells

Active ingredients are low-molecular-weight compounds. Once inside the cells, they move around at an almost unimaginable speed.

• They move at speeds of around 250 meters per second
• They collide with each other 10 to the 13th power times per second

Colliding means, in other words, that they are searching for a partner. Once they find one, they attach weakly or fix it firmly using four types of bonds: hydrophobic, ionic, hydrogen, and covalent bonds.

Inside the cells, which may appear still, all of this is actually happening.

So, what are they targeting? Primarily proteins.

• Enzymes—they enter the active site to suppress or, conversely, promote function. They can also bind to other locations to regulate it
• Receptors—stimulus receptors and sensory receptors. They determine how external stimuli are received
• Structural proteins—they form the structure of the body

Furthermore, they also play a role in clearing excess substances accumulated in the body and tissues—purification and detoxification. The “purification” that Ayurveda has emphasized since ancient times functions in this way at the cellular level.

7. Everyone perceives “hot and cold” differently

Here, we return to the topic of constitution.

Of the proteins mentioned above, receptors are most closely related to constitution. Receptors serve as the entry point for receiving external stimuli and changes within the body. And there is considerable variation in their performance from person to person.

Temperature is an easy example. The sensations of hot and cold are received by sensory receptors. If the function of these receptors differs, the perception of the same temperature will also differ. In some people, it is believed that the perception of hot and cold can even be reversed.

In the article on constitution, we discussed how “even if people eat the same amount of the same thing, some are more prone to weight gain than others.” The reason lies in the same place. Sensors and receptors are not all of one type, and there are individual differences in how much each one works. The accumulation of these differences manifests as visible differences in constitution.

What Ayurveda has called “constitution” can be viewed as a collection of these individual differences at the molecular level—and herbal and food compounds act precisely on this. The theory that explains constitution and the methods for balancing it are connected by the same logic.

8. “It’s natural, so it’s safe” is a misconception

When discussing herbs, there is one point that cannot be avoided.

It is often assumed that because it comes from a plant or is food-derived, it is safe—but this is not accurate. Most of the active ingredients in herbs are chemical weapons originally created by plants to protect themselves from predators, and they are toxic substances. In animals, snakes and bees use venom to defend themselves or capture prey; plants do the same thing with chemical substances.

And many toxins are designed to target the weak points of their victims, such as the nerves and cell membranes. Conversely, if the amount is extremely small, that same precision becomes its effectiveness.

In other words, the difference between poison and medicine is not the origin of the substance, but the amount. The idea that “both poison and medicine depend on the dosage” is also a common principle in Eastern medicine.

Ayurveda has long established rules for formulating medicines. It has developed methods to prevent side effects, create new effects, and reliably deliver them to the affected area. Conversely, this means that without such precautions, side effects will occur. The rules that have been accumulated over a long period are said to be the culmination of the wisdom of Eastern medicine.

There is another question that is frequently asked. How do Ayurvedic herbal formulations differ from Western medicines? The answer is “basically, they are the same. Only the way they are used differs.” Since they are substances used in humans, there is no boundary between them in the first place. Many modern pharmaceuticals can be traced back to herbs.

The difference is that Western medicines are refined down to a single compound. Because they are refined, their effects are clear, and they reach their target quickly. This precision is necessary when treating a disease.

On the other hand, health, longevity, and preventive medicine deal with the whole body and mind. This includes not only the absence of disease, but also maintaining overall function, slowing aging, and keeping cells active. There are countless types of diseases. This means there are just as many targets for medicines to act on. To control many physiological reactions while minimizing side effects, it is necessary to combine many active substances. This is not where using a drug refined to a single compound makes sense.

It is not a matter of which is superior, but rather that their purposes and uses differ.

9. Hair—where your constitution is most visible

There is no place more clearly visible than hair for showing differences in constitution.

Hair and Scalp by Constitution

Thinning and hair loss are considered particularly common in people with a Pitta constitution. They are born with thinner hair and often have less defined hairlines.

Why Pitta Hair Has Difficulty Growing

This connects back to the germ layer discussion from the article on constitution.

Our bodies are divided into three layers—ectoderm, mesoderm, and endoderm—during the very early stages of development, and each layer determines which part of the body it will become. Vata corresponds to the ectoderm, Pitta to the mesoderm, and Kapha to the endoderm.

Both the scalp and hair follicles are made from the ectoderm. People with a Pitta constitution have a dominant mesoderm, which works to suppress the development of the skin derived from the ectoderm. The hair roots of the scalp are particularly affected.

On the other hand, the endoderm, which is dominant in people with a Kapha constitution, does not inhibit the development of the ectoderm. This is why neither Vata nor Kapha constitutions are prone to thinning hair, even though neither is “not mesoderm.” This means that people with a Pitta constitution are born with a structure that makes it difficult for hair to grow.

Furthermore, the gene HoxD13 is believed to be involved in the formation of nails and hair. Some view this in connection with the function of the mesoderm to explain individual differences in hair. Constitution can now be explained rationally through the accumulation of knowledge in developmental biology.

In actual cases of thinning and hair loss, this innate predisposition is compounded by the aging of the scalp and hair roots.

However, by combining modern science with the wisdom of Ayurveda, there are ways to address it.

Other Factors

• Hot scalp—Heat disrupts the hair cycle. People with a Pitta constitution naturally have hotter scalps and are more prone to difficulty growing hair
• Thin, hard scalp—Because the scalp is underdeveloped, the formation of hair roots is more easily hindered
• Male hormones—The mechanism exists. Hair follicle cells have receptors for male hormones (DHT), and it is known that when they bind, factors that suppress hair growth are released. However, it is believed that only a small number of people experience thinning hair through this pathway. DHT increases with age, but thinning hair is rarely seen in people with a Kapha constitution. It is believed that the differences in how thinning hair manifests are instead caused by structural differences resulting from germ layer formation
• Cellular aging—This affects everyone, regardless of constitution. As people age, the scalp ages and hair becomes white and thin
• Washing ingredients—The main ingredients in shampoo are surfactants, which account for 10% to 20% of the total. It has been reported that surfactants damage cells at high concentrations and promote cellular aging even at low concentrations. Because the scalp and hair follicles are living tissues made from the ectoderm, this cannot be ignored
• However, the strength of the effect on cells varies greatly depending on the ingredient. And it is different from cleansing power. It is not necessarily true that the better something cleanses, the harsher it is on the cells

*The effect on cells is studied using cultured cells, and it must be considered separately from the effects when a product is actually used.

Looking at it from another perspective, there is an interesting point. Hair on the head is like a hat, and body hair is like winter clothing. In fact, there are differences in the amount of body hair based on race and climate. It is greater in colder regions and less in warmer regions. If viewed as a mechanism for protecting the body, this is a natural result.

How to Maintain Hair

The solutions are simple, but they require strong willpower to follow.

• Do not let heat build up in the scalp. It is effective to avoid overusing the head, but this seems difficult in practice
• Keep the scalp soft. Finger massages are one example
• Try to reduce Pitta. As mentioned in the sections on diet and behavior
• Incorporate herbs that affect the cells of the scalp and hair roots. As seen earlier, herbal compounds act directly on enzymes and receptors
• Reconsider washing ingredients. Even if you use herbs, it is pointless if the cleansing ingredients you use daily are stressing the scalp cells

10. Weight gain can also be explained by the same logic

Another area where differences in constitution are easily visible is the tendency to gain weight. As mentioned in the article on constitution, we will briefly summarize it from the perspective of improvement.

Obesity is believed to be caused more by Kapha constitution and lifestyle than by genes themselves. Within the body, sensory receptors detect excess nutrients or stress, and thrifty genes and other factors activate, causing hormones and signaling substances to be produced, which ultimately suppresses metabolism and leads to fat accumulation—this is the order in which the reaction progresses.

The factors and solutions correspond neatly.

As seen earlier, there are individual differences in how sensors and receptors work. This is why differences occur even when people eat the same amount of the same thing.

11. Summary

The teachings of Ayurveda become more rational the more closely you examine them. However, it is impossible to follow all of them. If you take only the minimum that you can actually do, it can be summarized in the following table.

Let us summarize the contents of this article.

Over four articles, we have looked at everything from the Samkhya philosophy that forms the foundation of Ayurveda to the Tridosha theory, constitution, and practical application.

The amount of information to memorize may seem enormous, but the principles themselves are surprisingly few. Which function is more likely to be dominant, and which is more likely to become unbalanced? Once you know this, shift slightly in the opposite direction. The essence of what Ayurveda has accumulated over thousands of years can be summed up in one word: balance.

You only need to look at the detailed lists when you need them. The important thing is to know which way you are prone to lean. And then, shift your diet and behavior today just a little bit in the opposite direction.