A Complete Guide To Healthy Living in Ayurveda

Ayurveda, a traditional system of healing originating in India over 3,000 years ago, derives its name from the Sanskrit words “ayur” (life) and “Veda” (knowledge), signifying the “science of life.” Ayurveda advocates for specific lifestyle adjustments and natural therapies to restore equilibrium among the body, mind, spirit, and environment.

Ayurvedic view on Holistic Health

Ayurveda, at its core, embodies a holistic understanding of health and wellness. It perceives the well-being of an individual or the human body as a culmination of various interconnected factors. These encompass physical activities, immediate surroundings, mental and emotional interactions with others, seasonal influences, and the body’s responses to them. In essence, good health, according to Ayurveda, is a multi-dimensional concept, woven intricately through the fabric of our lives, where harmony among these layers is essential for optimal vitality and balance.

Treatment in Ayurveda typically commences with an internal purification process, succeeded by tailored dietary recommendations, herbal remedies, massage therapy, yoga, and meditation. Central to Ayurvedic practice are the concepts of universal interconnectedness, the individual’s constitution (prakriti), and the life forces (doshas), which form the foundation of diagnosis and treatment.

The objectives of Ayurvedic therapy aim at purifying the body by eliminating impurities, alleviating symptoms, bolstering resistance to illness, reducing stress, and fostering harmony in life. 

Understanding Doshas, Dhatus, and Malas

Ayurveda, an ancient system of medicine originating from the Indian subcontinent, offers a holistic approach to understanding the human body. Unlike modern sciences, which often compartmentalize the body into structures and functions, Ayurveda views the body as an integrated whole. According to Ayurveda, any disturbance or ailment in the body, whether physical, mental, emotional or even subtler, stems from an imbalance within the body’s natural harmony.

This imbalance can arise due to a myriad of factors, including inappropriate diet, excessive travel, inadequate sleep, and many others. However, Ayurveda emphasizes that the early signs of imbalance can be observed at the fundamental levels of the body. These fundamental aspects are classified into three categories, as described in Ayurvedic texts:

• Doshas: The foundational energies that govern various physiological and psychological processes in the body. There are three primary doshas: Vata, Pitta, and Kapha. Each dosha represents a combination of elements (ether, air, fire, water, and earth) and possesses specific qualities and functions within the body. Imbalances in the doshas can manifest as physical symptoms or emotional disturbances.
• Dhatus: The structural components of the body, often referred to as the body tissues. According to Ayurveda, there are seven main dhatus:

1. Rasa (plasma)
2. Rakta (blood), 
3. Mamsa (muscle)
4. Meda (fat),
5. Asthi (bone),
6. Majja (marrow)
7. Shukra (reproductive tissue).

 These dhatus nourish and support the body, and their health is crucial for overall well-being. Imbalances in the dhatus can lead to various health issues and diseases.

• Malas: The waste products of metabolism and digestion, which are essential for maintaining proper physiological functions. The three primary malas are Mutra (urine), Purisha (stool), and Sweda (sweat). Proper elimination of malas is vital for eliminating toxins from the body and maintaining internal balance. Any disruption in the elimination process can contribute to the accumulation of toxins and the development of diseases.

Indicators of Individual Health in Ayurveda

In a philosophical context, health is often perceived as “established in the self.” The Sanskrit term for health, “Swastha,” encapsulates this notion beautifully. In Sanskrit, “Swa” signifies the self, while “Stha” denotes being situated, located, or anchored. Thus, when we are “Swastha,” we are anchored and connected to our healthy, happy self.

On a physical level, it defines a healthy person is someone whose doshas (mind-body constitution) are all in equilibrium, the digestive fire (agni) is in a balanced state, in addition to the body’s tissues (dhatus), and waste products (mala) being in balance. This also includes mental & spiritual well-being as it states that the mind (mana), sense organs (indriyas), and the person’s soul (Atma) must be also in a pleasant state (Prasanna). 

Let’s understand all the elements of definition of  health in detail:

• SAMA DOSHA: The equilibrium of the doshas—Vata, Pitta, and Kapha—is essential to maintaining a person’s health. When the balance of these doshas is disrupted, either by aggravation or depletion (vitiation), it sets the stage for the onset of disease.
• SAMA AGNI: In Ayurveda, it is believed that the imbalance in the digestive fire, known as Agni, serves as the primary root cause of many diseases. Ayurvedic practitioners not only perceive Agni as the digestive fire but also as the energy driving all metabolic processes within the body. According to Ayurveda, there are 13 types of fires, each playing a crucial role in maintaining overall health and well-being.
• SAMA DHATU MALA KRIYA:  According to Ayurveda there are 7 Dhatus (Tissues)                

1. RASA – NUTRITIVE FLUID
2. RAKTA – BLOOD
3. MAMSA – MUSCLE
4. MEDA – FAT
5. ASTHI – BONE
6. MAJJA – BONE MARROW
7. SHUKRA – OVUM & SPERM

     The waste system, comprising the Malas, which includes Purisha (stools), Mutra (urine), and Sweda (sweat), must operate effectively.

• PRASANNA , ATMA, INDRIYA, MANA : 
• Prasanna – denotes satisfaction or contentment.
• Atma – refers to the individual soul (jiv atma), considered a part of the divine soul (parmatma).
• Indriya – represents the sense organs, enabling us to connect with and experience the world around us.
• Mana – signifies the mind, perceived as a powerful tool bestowed upon us in this lifetime, meant to be honed and sharpened.

The senses and the mind should ideally be in a state characterized by satisfaction, joy, and peace. Likewise, the soul should be immersed in a state of absolute ‘ananda’ or bliss.

Principles for Disease Prevention

Understanding individual constitution(Prakriti): According to Ayurveda, every individual possesses a distinctive constitution known as Prakriti, which is determined by the unique combination of the three doshas: Vata, Pitta, and Kapha. Recognizing one’s Prakriti enables personalized preventive strategies, including dietary choices, lifestyle adjustments, and therapeutic interventions, to uphold equilibrium and deter disorders that align with their constitution.

Balance of Three Doshas: Maintaining a state of equilibrium among the three doshas—Vata, Pitta, and Kapha—is central to Ayurvedic preventive principles. Any disturbance in their balance can cause ailments. Preventive measures aim to keep these doshas in balance, promoting health and averting potential health challenges.

Proper Digestion and Diet (Ahara): Ayurveda underscores the significance of proper digestion, recognizing its pivotal role in overall well-being. Embracing a diet tailored to one’s constitution and embracing mindful eating habits fosters effective digestion, and optimal nutrient absorption, and guards against digestive ailments.

Detoxification (Panchakarma): In preventive Ayurveda, regular detoxification is highlighted as essential to rid of the accumulated toxins known as ama. Panchakarma, comprising a series of therapeutic procedures, serves to cleanse the body, rejuvenate tissues, and proactively prevent the onset of diseases attributed to toxin buildup.

Physical Exercise and Yoga: Regular physical exercise appropriate for one’s constitution is an essential preventive measure in Ayurveda. Yoga, with its asanas, pranayama, and meditation, is particularly beneficial as it not only promotes physical health but also mental and emotional well-being.

Maintaining Balance Through Daily Routines (Dinacharya)

The term “Dinacharya” originates from two words: “dina,” which translates to day, and “acharya,” denoting activity or conduct. In Ayurveda, Dinacharya refers to a daily regimen aimed at fostering self-care through a series of structured activities.

Dinacharya advocates several key practices to cultivate a healthy lifestyle and maintain physical well-being. They are

1. RISE & SHINE(PRATARUTTANAM): Wake up early in the morning before 2 hours of sunshine.
2. DRINK WARM WATER(USHAPANA): After waking wash hands and feet and drink 1 glasses of warm water
3. VOIDING OF NATURAL URGES(MALA MUTRA VISARGANAM): It is beneficial to practice the habit of voiding natural urges in the morning.
4. CLEANSING OF THE TONGUE & TEETH (DANTHA DHAVANAM): Cleaning of both tongue and teeth regularly.
5. NASAL MEDICATION(NASYAM): Instill 2 to 5 drops of medicated oil in the morning regularly.
6. GARGLING(GANDUSHA): Fill the oral cavity completely with medicated lukewarm water and hold till tears come out from the eyes or nose OR Gargle with the same.
7. OIL MASSAGE(ABYANGAM): Massage the whole body with oil, particularly on the head, ears, and feet.
8. EXERCISE(VYAYAMA AND YOGA): Do regular exercise and yoga to remain healthy till the appearance of sweat on the forehead and axilla. 
9. CUTTING OF HAIR AND NAILS(KSHAUR KARMA): Shaving, and cutting nails and hair should be done regularly
10. MASSAGE WITH HERBAL POWDER(UDVARTANA): Massage with herbal powder over the body after exercise in the opposite direction of the hair root
11. BATH(SNANA): Bath with lukewarm water
12. MEDITATE(DHYANAM): Sit in peace for just a little time and meditate.

Benefits of Dinacharya :

• Connection with nature
• Prevention of diseases
• Release of stress
• Digestion and absorption
• Peace, Happiness, Longitivity 

Ritucharya: Adapting to Seasonal Changes

Ritu means season & charya means following or discipline. Ritucharya, simply, refers to following a seasonal routine—a lifestyle and diet tailored to meet the specific requirements of each season. This practice helps maintain hormonal balance in the body and promotes overall health and fitness.

Ayurveda divides the whole year into 2 according to the position of the sun. they are:

1. Aadaan kala(Uttarayan): During Uttarayan, the sun and wind are powerful forces that deplete people’s strength and the cooling properties of the earth.

Seasons include –Summer season, Spring season, Cold season

1. Visraga Kala (Dakshinayaan): During Dakshinayan, the sun releases strength, the moon is more powerful, and the earth regains its coolness through clouds, rain, and chilly winds.

Seasons include – Rainy Season, Autumn Season, Winter Season

Ayurvedic Approach to Diet and Nutrition

Nutrition holds a pivotal position in the philosophy of Ayurvedic living. Ayurveda places profound emphasis on “Ahara” (diet) and “Anna” (food) as fundamental elements for achieving a balanced and fulfilling life, fostering good health, and nurturing overall wellness. Wholesome and nourishing food is believed to have a profound impact on the mind, body, and spirit.

According to Ayurveda, each individual possesses a unique digestive capacity, and thus, the quality and quantity of food intake should be tailored accordingly for optimal health. Consuming food in appropriate proportions not only imparts strength and vitality but also contributes to a radiant complexion and the well-being of bodily tissues.

AYURVEDIC DIET: Ayurveda upholds the belief that every root holds medicinal properties, thereby suggesting that there is no inherently good or bad food. Instead, it offers a rational approach to crafting balanced diets for optimal nutrition by categorizing food into groups that synergize, facilitate proper digestion, and enhance the absorption of vital nutrients. In light of this, Ayurveda recommends:

• limiting the intake of raw foods and vegetables,
• acquiring knowledge about herbs and their effects prior to consumption
• avoiding food combinations that are known to be antagonistic, such as bananas with milk.

Ayurveda emphasizes the significant impact that plants and plant-based products, constituting our diet, exert on both the physical and mental well-being of individuals. To ensure proper digestion, Ayurveda advises against excessive consumption of raw foods and suggests avoiding leftovers. Instead, it advocates for the consumption of fresh, homemade meals to facilitate optimal nutritional assimilation.

Additionally, Ayurveda recommends the consumption of warm foods as they help stimulate agni (digestive fire) and enhance the activity of digestive enzymes, thereby supporting efficient digestion and overall health.

TIME OF INTAKE OF FOOD ACCORDING TO DOSHA:

1. VATA:  Dawn to Dusk
2. PITTA: NOON
3. KAPHA: Morning

DIET IN AGE AND GENDER

• Old age: Anti Vata Diet
• Middle Age: Anti Pitta Diet
• Children: Anti Kapha Diet

INFLUENCE OF FOOD OVER MIND:

Ayurveda emphasizes the profound impact of food on the mind, asserting that its quality, preparation, appearance, aroma, and freshness directly influence mental well-being. These factors engage all five senses, thereby facilitating proper digestion. Guided by these fundamental principles, Ayurveda advocates for the selection of fresh ingredients, the preparation of meals through compatible food combinations, and the incorporation of herbs and spices to elevate flavor and taste.

INCOMPATIBLE FOOD AND DIET:

Ayurveda advises against consuming diets that exacerbate dosha imbalances and are antagonistic with regard to factors such as season, location, timing, and food combinations. For instance, consuming rough and cold foods during winter contradicts the season’s demands. Similarly, combining equal quantities of honey and ghee is contradictory in terms of dosage, and pairing milk with melon is considered an unfavorable food combination. Furthermore, extreme temperatures in beverages, either too hot or too cold, are not conducive to optimal digestive health. Additionally, overindulging in nuts during summer can aggravate pitta dosha.

Ayurvedic Approach to Diet and Nutrition

Nutrition holds a pivotal position in the philosophy of Ayurvedic living. Ayurveda places profound emphasis on “Ahara” (diet) and “Anna” (food) as fundamental elements for achieving a balanced and fulfilling life, fostering good health, and nurturing overall wellness. Wholesome and nourishing food is believed to have a profound impact on the mind, body, and spirit.

According to Ayurveda, each individual possesses a unique digestive capacity, and thus, the quality and quantity of food intake should be tailored accordingly for optimal health. Consuming food in appropriate proportions not only imparts strength and vitality but also contributes to a radiant complexion and the well-being of bodily tissues.

AYURVEDIC DIET: Ayurveda upholds the belief that every root holds medicinal properties, thereby suggesting that there is no inherently good or bad food. Instead, it offers a rational approach to crafting balanced diets for optimal nutrition by categorizing food into groups that synergize, facilitate proper digestion, and enhance the absorption of vital nutrients. In light of this, Ayurveda recommends:

• limiting the intake of raw foods and vegetables,
• acquiring knowledge about herbs and their effects prior to consumption
• avoiding food combinations that are known to be antagonistic, such as bananas with milk.

Ayurveda emphasizes the significant impact that plants and plant-based products, constituting our diet, exert on both the physical and mental well-being of individuals. To ensure proper digestion, Ayurveda advises against excessive consumption of raw foods and suggests avoiding leftovers. Instead, it advocates for the consumption of fresh, homemade meals to facilitate optimal nutritional assimilation.

Additionally, Ayurveda recommends the consumption of warm foods as they help stimulate agni (digestive fire) and enhance the activity of digestive enzymes, thereby supporting efficient digestion and overall health.

TIME OF INTAKE OF FOOD ACCORDING TO DOSHA:

1. VATA:  Dawn to Dusk
2. PITTA: NOON
3. KAPHA: Morning

DIET IN AGE AND GENDER

• Old age: Anti Vata Diet
• Middle Age: Anti Pitta Diet
• Children: Anti Kapha Diet

INFLUENCE OF FOOD OVER MIND:Ayurveda emphasizes the profound impact of food on the mind, asserting that its quality, preparation, appearance, aroma, and freshness directly influence mental well-being. These factors engage all five senses, thereby facilitating proper digestion. Guided by these fundamental principles, Ayurveda advocates for the selection of fresh ingredients, the preparation of meals through compatible food combinations, and the incorporation of herbs and spices to elevate flavor and taste.

INCOMPATIBLE FOOD AND DIET:Ayurveda advises against consuming diets that exacerbate dosha imbalances and are antagonistic with regard to factors such as season, location, timing, and food combinations. For instance, consuming rough and cold foods during winter contradicts the season’s demands. Similarly, combining equal quantities of honey and ghee is contradictory in terms of dosage, and pairing milk with melon is considered an unfavorable food combination. Furthermore, extreme temperatures in beverages, either too hot or too cold, are not conducive to optimal digestive health. Additionally, overindulging in nuts during summer can aggravate pitta dosha.

Hygiene Practices in Ayurveda

Maintaining proper hygiene is an essential aspect of daily life, as crucial as having access to air, food, and water for survival. Neglecting hygiene practices can lead to illness and compromised health. Therefore, it is imperative to prioritize hygiene and adopt a hygienic lifestyle.

IMPORTANCE OF PRACTISING HYGIENE STEPS : 

1. PERSONAL HYGIENE AND CONDUCT

• One should cut hair, nails, mustache, and beard regularly
• Keep feet and external orifice clean
• Take a bath daily
• Use substances of pleasant fragrances
• Be well dressed

1. SOCIAL HYGIENE AND CONDUCT : 

• One should communicate with kindness
• speaking words that are thoughtful, gentle, and meaningful
•  avoid areas cluttered with dirty clothes, bones, thorns, or other impurities
• Treat all living beings with compassion
• pacify anger
• offer comfort to the frightened
• extend help to the less fortunate
•  Embrace truthfulness
• exhibit tolerance towards harsh words from others
• Avoid loud laughter, audible flatulence, yawning with an open mouth, and other actions that may cause discomfort or offense to others  

Exercise and Daily Movement in Ayurveda 

Exercise and physical activity should primarily be enjoyable, while also providing grounding and energizing benefits for both the mind and body. This is why practicing yoga asanas can serve as a comprehensive and effective movement routine.

Tips to get your exercise routine aligned with Ayurvedic Principles

1. Ayurveda recommends engaging in daily movement activities, but it suggests doing so at only 50% of our maximum capacity. This means exercising until we break a bead of sweat on the forehead, under the arms, and along the spine.
2. Prepare the body with a warm-up routine; this aids in mobilizing kapha, alleviating muscle stiffness, and promoting relaxation in the joints.
3. Engage in exercise during the morning hours between 6-10 am, as this time is influenced by the kapha dosha, characterized by grounding, stability, and strength. Physical activity during this period helps counteract feelings of sluggishness, heaviness, or mental fog by promoting lightness and mobility.
4. Exercise should be approached with caution during the pitta time, which spans from 10 am to 2 pm, around lunchtime, as well as during the Vata time, from 2 pm to 6 pm in the afternoon. This is particularly important if there are imbalances in these doshas or if one is prone to aggravation.
5. Exercise intensity may be more robust during the winter period, moderate during the spring and autumn seasons, and lighter during the summer months.
6. Listen to your body’s signals when breathing through your nostrils; this indicates a comfortable pace for your workout.
7. Avoid exercising while food is still digesting; the duration of the gap depends on your meal and the type of activity you plan to engage in. A gentle walk is the most advisable activity within 45 minutes of a full meal.
8. During menstruation, women should refrain from vigorous workouts as the body is already under vata and pitta dominance, which may exacerbate discomfort. Instead, prioritize rest or gentle walks during this time.

Exercise and Dosha:

Exercise entails bodily movement, which is influenced by the Vata Dosha. Therefore, exercise can be considered a Vata activity, contributing to an increase in Vata.

During workouts, the body temperature tends to rise, leading to sweating. Both temperature regulation and sweating are influenced by Pitta. Consequently, exercise can elevate Pitta levels in the body.

Individuals with Vata and Pitta disorders should refrain from exercising until their conditions are fully treated and managed.

Benefits:

• Provides lightness to the body
• Improves work capacity
• Increase digestive fire
• Wanes obesity
• Renders a consistent body structure

Complications of Excessive Excersize: 

• Excessive thirst
• Emaciation
• Difficulty in breathing
• Bleeding disorders
• Exhaustion 
• Feeling of debility
• Cough
• Fever
• Vomiting 

Incorporating Ayurvedic Principles into Modern Living

In today’s fast-paced and technology-driven society, an increasing number of individuals are recognizing the significance of tapping into ancient wisdom and practices to maintain holistic well-being. Ayurveda offers valuable insights into achieving balance and cultivating a sense of vitality and wellness.

Understanding Ayurveda in Modern Concept:

Incorporating Ayurveda into modern life involves adapting the ancient Indian system of wellness to address today’s challenges. This includes learning to balance the body’s doshas (Vata, Pitta, Kapha) and implementing Ayurvedic principles like mindful eating and establishing daily routines, even within our busy schedules.

How ayurveda can positively impact our lives:

1. Promoting Balance and Well-being: Ayurveda offers holistic guidelines for maintaining a balanced lifestyle, focusing on harmonizing diet, exercise, and daily routines to promote optimal well-being. By adhering to these principles, individuals can cultivate a sense of equilibrium, nurturing not only their physical health but also their mental and emotional well-being.

Manage Stress and Anxiety: In response to the prevalent stress and anxiety in modern life, Ayurveda acknowledges these challenges and presents a range of relaxation techniques, meditation practices, and stress management strategies. 

1. Supporting Digestive Health: Ayurveda prioritizes the upkeep of a healthy digestive system, recognizing it as the cornerstone of overall well-being. Utilizing dietary guidelines alongside specific herbs and spices, Ayurveda advocates for supporting digestion and enhancing nutrient absorption. In a world marked by poor dietary habits and irregular eating schedules, Ayurvedic principles offer invaluable guidance for maintaining digestive health. By nurturing our digestive system, we can elevate our vitality and promote holistic wellness.
2. Enhance Immunity: In the face of modern life’s challenges—such as exposure to environmental toxins, sedentary lifestyles, and heightened stress—our immune system can become compromised. Ayurveda provides a comprehensive approach to fortifying our body’s natural defenses. By making mindful dietary choices, implementing lifestyle modifications, and incorporating specific herbs and formulations, Ayurveda bolsters our immune system, fostering optimal health and resilience.
3. Supporting Healthy Sleep: Quality sleep is vital for overall well-being, yet in our modern lifestyle, many struggle with sleep disturbances. Ayurveda acknowledges the importance of restful sleep and provides practices and remedies to promote it.
4. Promoting Natural Beauty and Skincare: Ayurveda embraces the concept of natural beauty care, harnessing the power of herbs, oils, and other natural ingredients to promote healthy skin, hair, and overall beauty.
5. Supporting Detoxification: In our modern lives, our bodies are constantly exposed to toxins and pollutants. Ayurveda recognizes the importance of detoxification to eliminate these harmful substances and restore balance within the body. It provides specific detoxification therapies and dietary recommendations to support our body’s natural detoxification processes. Incorporating Ayurvedic detoxification practices into our lifestyle helps us maintain optimal health and vitality in the face of environmental challenges

Ayurvedic Treatment at Dheemahi Ayurveda

Amidst the resounding chorus for healthy living in today’s world, Ayurveda emerges as a beacon of holistic wellness tailor-made for health. Rooted in ancient Indian wisdom, this natural healing system orchestrates a seamless integration of mind, body, and soul. Dheemahi Ayurveda epitomizes this ethos, offering bespoke treatments that encompass nutrition, mindfulness, and herbal remedies. With a steadfast commitment to addressing the unique needs of healthy people. Ayurveda at Dheemahi Ayurveda serves as a guiding force in promoting comprehensive health and empowerment. Spanning five generations, Dheemahi Ayurveda Hospital specializes in health, with our team of expert doctors delivering Panchakarma-oriented treatments, ensuring holistic well-being through the timeless practices of traditional Ayurveda.