Breast Health Basics--In Honor of Breast Cancer Awareness Month

In my private consultations and at the Women’s Self Care with Ayurveda and at the Woman Know Thyself! workshops I have seen the great relief and excitement that women feel when they learn more about breasts, how to care for them, and the range of what normal breasts look like. It’s amazing that in a culture where breasts are used so freely to sell things & titillate (!) we are taught so little about this part of our bodies. At the same time it’s no surprise, since nourishment is NOT what we are taught about in general or specifically regarding breasts. Sex & mothering are forever separated by a culture so influenced by the view that mothers aren’t sexy & sex should be boxed off from mothering - why was the mother of Jesus a Virgin??? But our bodies say otherwise - The very same hormone is instrumental in female orgasm, childbirth, and releasing the milk from a nursing mother’s breasts to feed her child. So we know that if the Virgin Mary gave birth & breastfed, she was also capable of orgasms. ( In Ayurveda , the woman orgasming is considered a part of a healthy conception.)

The breasts are mainly made up of fatty tissue and ducts which have the potential of milk production. They begin their development into milk makers during puberty, when the ducts & fatty tissue which protects them grow. But full & final development of the breasts does not happen until the hormonal dance of pregnancy & childbirth come to fruition in the birth of a child. At that point the breasts are finally mature and become stabilized in a cellular sense. This is why absence and disruptions of the reproductive process (including breastfeeding less than 1 year) increase the risk of breast cancer. Those cells are more easily confused by toxins, traumas, radiation & other initiators of cancer because they haven’t gotten to that stabilized place of having fully developed & functioned.

Ayurvedic care of the breasts includes understanding that milk production and breasts are through the agency of the rasa or plasma tissue level. This level is very changeable because it is the level fed directly by the digested food substance-it is greatly influenced by dietary intake. The breasts are ruled by the dosha of Kapha in general, being on the chest which is the home of Kapha, and also producing milk, which is a sweet, rich, nourishing Kapha substance. If the plasma is constantly out of balance, carrying excess Vata or Pitta then the breasts will easily become out of balance. If digestion is poor, aama or toxins will be circulating in the plasma. This can result in breast cysts, tenderness, tumors, or breastfeeding problems. So a basic Breast care principle is to eat properly and support healthy digestion ( as in the article on Protecting your digestive fire in a previous issue).

Another Breast care principle has to do with circulation in the breasts. Because plasma is so important to breasts it’s important to have good circulation, both to carry in nutrients and to prevent any stagnation from occurring which would allow toxins to build. Much of the body has muscles that massage the lymph system and general area to move things through-but the breasts are not covered by muscles. This leaves them vulnerable to stagnation. Wearing improper breast support can exacerbate this situation-it is readily apparent when breastfeeding. If you wear improper breast support during your lactation the milk can be trapped & stagnate, causing inflammation & infection. Similarly, an improperly fitting bra can allow for toxic buildups in certain areas of the breasts. Some research also indicates underwire bras may be contributory to breast cancer. Finding proper breast support is important for women who have large breasts to prevent discomfort and back problems . In some cultures other forms of support than bras have been used-cholis in India and someone told of fitted blouses that crossed between the breast, supporting them in the clothing itself. If you know more better support for women with large breasts please let me know so I can pass it on. Decent Exposures is a company that makes cotton bras to order and specializes in breastfeeding and big breasted women, check their website at www.decentexposures.com http://www.decentexposures.com

To overcome the lack of muscular massage of the breasts it is advisable for women to massage their breasts regularly. This can become a part of your morning routine or your bathing routine. Use some natural oil. For Vata or Kapha use sesame oil, for Pitta breasts use coconut oil or almond oil. You can add some ylang ylang essential oil if you tend towards inflammation of the breasts or just because it smells good. Then massage the breasts in a circular motion from the outer lower quadrant of the breast around & up, towards the lymph drainage under your armpit. This will encourage movement of lymph & cleansing of the tissue. This regular massage- be it daily or several times a week-will familiarize you fully with what is normal for your breasts. The breast massage affirms and contributes to the health of your breasts, while allowing you to know if something odd is happening with your breasts. You can do a breast self exam once a month also, as you wish.

Last but not least in breast self care is loving your breasts. This doesn’t mean PRETENDING to like the way they look. It means understanding that there is a wide range of normalcy in breasts and what is fashionable is not necessarily what is healthy or even desirable sexually. It also means acknowledging that our breast are like friends that we might love but not always like in every respect. Loving my breasts means I give them what they need to be healthy and accept them for what they are. They are now almost 49 years old and don’t look or act the same as when 21! My friend who lived in Africa told me that there women actually do brag about how long their breasts hang down and one is a truly great mother if you can carry your baby on your back and your breast reaches all the way over your shoulder so you can feed the child while digging roots, etc. This is surely a different story than here in America. We have to realize that it is just about stories and to love those we have for what they are. We can also do our part in educating others about the story where breasts are great for both milk and for loving and that aging breasts go along with the rest of becoming a wisewoman.

Women with specific breast concerns can often be helped with ayurveda. I had begun to form some fibrocystic areas in my breast, which have now almost disappeared, after practicing ayurveda for several years and adding in the breast massage. Please contact me for an appointment if you wish to explore how to reduce or get rid of fibrocystic breast syndrome (which ayurveda does consider a staging area for further problems) or to do other things promoting healthy breasts. Long distance phone consults possible.

--Terra Rafael

Excerpt from new book-Ayurveda for the Childbearing Years- "Ayurvedic Recipes and Cookbooks"

Making Ghee

Ghee is a rejuvenative for Pitta and soothing for Vata excess. It can be used for cooking since, unlike butter, it will not burn. It is considered a very pure food and is offered in ritual fires to feed the Divine.

Preparation Time: about 30 min
It works best to make ghee on a day that has clear skies- not cloudy
Makes about 2 cups.
-Vata, -Pitta, -Kapha

Use 1 pound organic sweet unsalted butter. Feel free to make more at a time if you want—it keeps very well

In a heavy medium saucepan, heat butter over medium heat. Continue to cook at medium-low heat. The butter will bubble & make bubbling sounds. When it is almost done, milk solids will collect on the bottom of the pan. When it is done, in about 15 to 20 minutes, the liquid will look clear and become very quiet. Quickly take it off the heat before the milk solids on the bottom of the pan burn, which it can do suddenly (if this happens the liquid will begin to foam again rapidly and the solids turn brown instead of golden). Cool slightly. Ghee is the clear golden liquid. Pour ghee through a metal strainer &/or cheese cloth into a very clean glass. Store at room temperature.

If you do not cook the ghee long enough, it can mold. If you cook it too long, it will let you know by burning. A touch of browning can add a nice flavor- but if it’s used for ritual purposes it should not be browned.

After making this once, you are likely to do it again & again, as it is simple and not nearly so difficult as the instructions make it out to be. Homemade ghee is pure & inexpensive compared to store-bought ghee.

Revised from Amadea Morningstar’s The Ayurvedic Cookbook

Making Kitcheree

To make plain kitcheree:
Wash thoroughly
½ cup split mung beans (soak overnight to increase digestibility & reduce cooking time),
1 cup basmati rice: ,
melt 1 Tablespoon ghee in a cooking pot
add spices: 1 tsp fresh ginger, ½ tsp each tumeric, powdered cumin & coriander ;
add rice, beans & 6 cups water, then bring to boil ,
turn down to simmer for at least 45 minutes or until mung beans are very soft
After cooking, add rock salt to taste. Sprinkle with chopped fresh cilantro, if desired.

You can make variations on kitcheree by adding different vegetables. See the cookbooks listed below for more ideas.



Making Agni Kindler

Agni kindler is to wake up the digestive enzymes of the stomach. Since it brings back the natural capacity is healthier for the system than relying on taking digestive enzymes. It is useful after sickness, when the appetite is low but eating is desired, or when there is a coated tongue.

For a day’s supply-
Peel about 1 inch of fresh ginger root and grate it into fine pieces
Sprinkle with about ¼ tsp of fresh lime juice
Add a pinch of unrefined salt

Take a big pinch of this mixture 15-20 minutes before each meal.

Making Takram

Takram is drink to help digestion & absorption, taken after meals.

Churn 2 tablespoons of fresh yogurt in ½ cup of pure water. You can shake it in a jar to accomplish this churning or use a blender. (The churning breaks up some of the heavy & slimy qualities of the yogurt. ) Then mix in ¼ tsp cumin powder.


Making Ojas drink : Almond Restorative Drink

This drink is important to build after a cleanse, before, during or after pregnancy to feed the ojas or underlying stamina and energy of the immune system.
Serves 1 , Sattvic ; V-P-K+

Soak together overnight:
10 raw almonds & 1 cup pure water
In the morning, drain off the water. Rub the skins off the almonds.
Bring to a boil:
1 cup milk (unhomogenized if possible) (milk is highly rejuvenative when digested)
Pour the milk in the blender w/ the drained & peeled almonds and :1 tablespoon organic rose petals (optional- rejuvenative), 1 tsp ghee (rejuvenative),1/32 tsp. saffron (increases digestion & rejuvenative),
1/8 tsp ground cardamom (increases digestion),pinch of black pepper (helps control the K),
½ tsp of sweetener (increases lactose digestion).
Blend until smooth.
Drink 3-4 times/ week as directed. Best done after panchakarma as part of rejuvenation.
Watch if any signs of excess mucous/kapha, if so, cut back.


Making Ojas drink: Non-dairy almond drinks

1. Use oat milk( if not gluten intolerant- then use almond milk) instead of cows milk. Oats are also rejuvenative, although not as strongly as cows milk.

2. Soak 20 raisins in 1 cup pure water overnight or several hours. Blend them together & use them instead of cow’s milk for a rejuvenative drink. Omit sweetener in this case since the raisins are sweet enough.

Ayurvedic Cookbooks

Touching Heaven-Tonic Postpartum Recipes by Ysha Oakes

Ayurvedic Cooking for Westerners, by Amadea Morningstar

EAT•TASTE•HEAL: An Ayurvedic Cookbook for Modern Living by Thomas Yarema, MD; Daniel Rhoda; and Chef Johnny Brannigan

Ayurvedic Cooking for Self Healing By Usha Lad & Dr Vasant Lad

The Ayurvedic Cookbook by Amadea Morningstar with Urmala Desai

A Life of Balance by Maya Tiwari

Journey to Letting Go

It’s an overcast day. The edge of my skin tightens where the cool fall air touches it. I’m walking on a path I’ve walked before, not far from where I live. It is called Gregory Canyon by white people. This is where I first came to know the poison hemlock plant. There is a creek here, barely trickling in this season. The dry crackling of branches and grasses rattles with my footsteps as I follow the path deeper into the woods. A brown bear is eating berries. She looks at me, knows that I am one of her own, and goes back to the berries, letting me pass unmolested.

As I approach the village it is unusually quiet. I come to a woman and ask her where I can find the Great Midwife. She looks at me and says, ”YOU are the Great Midwife now. It is YOU who are to help women give birth, care for the sick and help the dying on their journey to the other side.”

I am shocked. What can she mean? I follow her to a hut and stoop to enter the short doorway. A woman elder is lying on her sleeping mat, covered with a mound of blankets and furs. Her face is luminous, though her physical skin is darkened.
“Great Midwife, I am here to ask you about love.”

She slowly shakes her head, silently saying, “No”.
Then she gathers her strength to reply. “You must speak of death now. It is time. The seed of death is born when we begin to live in our mother’s womb. Mine has grown slowly and is now bearing fruit, like the bushes full of choke cherries.”
She pauses to breathe for awhile, tired by the efforts of her words.
“You must eat of my berries now so that you will be strong with what I have grown to become. You must care for my people. You are the one that can hear what to do.”

She nods at the woman attending to her and the woman reaches over to her, removes the bear claw necklace from around her neck and places it over my head, to hang now on my chest. Its heaviness would bear down on me, if not for the uplifting of my heart by the honor of receiving this sacred gift.

I kneel down beside her. “Grandmother, I am not ready. I cannot take your place.”

“You must. It is time.” She closes her eyes, her irregular breathing now the only sound.

When I reach into my bag for my gift to her, a thorn from the sprig of rose pricks my finger. I place the sprig on her chest, the one last blood red bloom from my garden. “May the spirit of the rose assist with this blessing.”

I quietly slip out of the hut to pray for her Spirit to have a swift and peaceful journey to the Eternal Summer; to ponder letting go and what this all means to me. As I walk away, I hear the keening begin.

Terra Rafael

(Although I intended to find out about love on this journey, the stars had a different purpose for me. This was the astrology of 15 September 2009 when it was written-
"Today is the final pass of the Saturn/Uranus opposition. It began last Sept. 08, then again in Feb. 09, and today it is completed.
At 6:50 AM (MDT), and all day, we are working with letting go of the old and receiving the new. Look at old patterns of thinking and behaving. Be really willing to let those ways dissolve and flow out of you, keeping your base of what works.
Then be open to the new and innovative ways of being that are ready to serve you and bring you into a more authentic way of being. "
From astrologer and writer Jyoti Wind, http://www.starshine-galaxy.com/)

Journey to Welcoming

Today I fly on my journey to the Great Midwife, walking through the air, landing on a beach. The smell of the ocean and the moistness, remind me of the tears and amniotic fluid of birthing. The sound of the waves, gently lapping on the shore, is a soothing rhythm behind the squawking of seabirds. I cross a place where a stream enters the water of the ocean, sinking in and mingling-sweet water and salty becoming one water. I know I am close to her village now. I see the men out with their boats, bringing in their morning catch.

I begin to hear children laughing. They run up to me, their tan bodies a study in movement – some dancing, some jumping, some standing as still as statues. A couple of them run up to me, saying, ”Aloha, Aloha. We didn’t know you were coming today! Will you play with us?”

“Yes, after I visit with Grandmother, I mean, Tutu.”

“OK!” They accompany me to Tutu’s place.

She is outside preparing food and hears us coming. She’s peeling mangos. Tutu gets up from her seat on the mat and stands. Her rounded, solid body opens up to hug me. She wears a sarong around her waist, exposing her grandmotherly breasts, which have nursed so many babies. “Aloha!”

After her warm hug, she motions me to sit in the refreshing shade of her mat. She pours me some coconut water to drink and hands me a leaf with some mango pieces on it- so ripe and sweet. “What may I do for you today, my child?”

“I am writing a book for midwives in my country. I want to share about welcoming and I know that this is your specialty for so many years. May I sit with you and hear your wisdom about welcoming?”

Tutu smiles at me. She has been midwife and healer to her village for many years and through this and her many meditations has learned about the welcoming way. “This is good. Welcoming is allowing and accepting your guest as who they are and what they must do. It is honoring the highest in them.
Welcoming is the heart of midwifery and having babies-- Welcoming the new one into your body; Welcoming the changes of growing with the baby; Welcoming the contractions of labor coming in their own time; Welcoming the new one’s way of entering this world; Welcoming the baby and the mother into the sisterhood of breastfeeding.“

She gets up, motioning me to wait in my place. She approaches the fragrant frangepani tree and th hibiscus growing nearby, singing to them as she plucks some of the blooms and places them lovingly in to her basket. She comes back to the mat, bringing thread and a needle made from a fish bone. She sits, singing a new song, as she nimbly threads the flowers into a lei.

She smiles at me when she is done and places the lei around my neck. “Aloha—welcome. May the waters of our lives always freely mingle. May the ways of welcome grow strong in all midwives, so that they may welcome the mothers and babies. In this way they will teach welcoming to their communities, smoothing the seasons of birth, life and death for them all.”

The flowers envelope me with their aroma, their beauty, and the love infused into them by the prayer-songs from the heart of Tutu. From the Aloha to the hug, the coconut water and mango, the wisdom passed on to me, the ritual of making the lei, and Tutu’s wise words, I feel blessed and part of the flow of Tutu and her world. “Thank you Tutu for your blessing, your beautiful flowers and your open heart. May you prosper and continue to pass on your wisdom to the generations.”

I reach into my bag to gift her with a sprig of roses from my own garden. She smells them and holds them to her heart.

As we say goodbye, starting towards the beach, the sounds of the children enter my ears again. They rush up to me, tugging me by the hands towards the water, laughing.

-Terra Rafael

Going to Meet the Great Midwife--an inner journey

It was windy, high up in a rocky, mountainous region. I hiked the final push over a high pass and came to the village of the Great Midwife. The children were wrapped in colorful shawls with hats on their heads to protect them from the wind. They gladly brought me to her home.

It was made of wood yet stacked into a circular shape, so that the wind could easily pass around it. No corners. As I entered the doorway, my eyes adjusted to the light of the fire. When she closed the door I felt contained and safe, protected from the harsh wind. Herbs were hung from the ceiling, around the edges of the room, like sentinels of peace.

The Great Midwife pinched off some dried leaves and flowers and poured hot water fomr a pot on the fire over them, making us some tea. We sat next to each other on the floor near the fire.

When I asked her about this book she smiled. Her bronze face, etched by the years and the elements, glowed with the light of her soul. She motioned me closer and leaned her forehead against mine, transmitting wisdom in an unspoken way. I felt it course through me to my heart and then out my writing hands. She showed me how to tap into her transmitted wisdom – a rose flower, a datura flower, or touching my thumb and forefinger into a circle.

I pulled some basil and a sprig of rose from my garden out of my bag and handed it to her as a thank you . Happy gratitude filled my heart as I said goodbye with a hug and left her round house. The wind had settled down and the children had unwrapped themselves to play more freely.

~~~~~~~~~~~~~~
The Great Midwife speaks the language of metaphor, as dreams do. So while images and events can carry a literal meaning, they also carry a deeper meaning which may be translated slightly differently, according to the time and the translator.
As an example, I’ll share my interpretation of this journey. I did the journey very early in the morning. I’d awoken at 3:30 and couldn’t sleep, so crept down to my Womb Room to do the journey.
Wind and Rocky and thin air of a mountain pass = the Vata state of that time of day and my own imbalance.
The children under wrap = results of creativity were covered due to the unbalanced state.
Round house= the special nature of this person and the non-resistence yet unbending nature
Going into the dark = the unknown
With only the light of fire= elemental forces
Herbs hanging from the ceiling = plant allies participate
Smile=blessings on my book
Wrinkled face= wisdom of the years
Motioned me closer= I need to move towards her position
Leaned her forehead against mine= passing her wisdom non-verbally
Tapping into her wisdom with:
Rose= beauty, yet setting limits; my power plant
Datura=altering my state
Fingers in a circle= chin mudra, which I have used in meditation to maintain the energy
I give her:
Basil= fiery passion
Roses = sweetness and love, my power plant
Wind settle down=grounded again
Children unwrapped=creativity unleashed

After writing down this journey I easily went back to sleep.
-by Terra Rafael

We Are the Cloth of Love

Before her fingers stiffened too much with age, Grandma Johnson cross stitched the gingham cloth of her aprons and table cloths. She also made rugs from rags, tied together into long strands of recycled cloth and twisted into spiral ovals to protect our feet from cold linoleum. And to breathe more beauty into life.

I still touch that cloth that she decorated, pushing needle and thread through it with her flesh and bone hands. Even imagining that cloth fills me with the spirit of her love—her love of life, her love of beauty, and her love of us.

In this way, Grandma embroidered my life, breathing more beauty into me. May my words embroider you too with love. May my words, even though they, like the cloth, will eventually decay and be forgotten, pass on the love so that you too will manifest love through your own arts and crafts and daily acts, passing on love from hand to hand and heart to heart.
--by Terra Rafael

A Moment I Can't Forget

What I can’t forget is the feeling that I had the minutes between when my son’s head was born and his body came out. Even after hours of labor I thought—now I know why two heads are better than one. I felt our intertwined bodies wordlessly bridge the gap between our souls. Inside my tiredness, all I could do was laugh.

-by Terra rafael