Ayurved lifestyle diet



In my last blog I discussed the morning rituals as propagated by Ayurveda and their importance in retaining good health.

In the entire ‘Dincharya’ food also asserts a considerable importance. Ayurveda discusses in details types of foods one should have at various times of the day and night as well as in every ‘Rutu’ – season.

After all these morning rituals, one can commence the day with a pre determined routine in the following manner:


Breakfast is one of the most important meals of the day because the last meal is consumed almost 12 hours earlier and is the first meal of the day! Breakfast should be moderate, yet packed with maximum nutrients. Breakfast always ensures that the body generates optimum amount of energy needed to stay active until the next meal. Kick-start the day with a healthy breakfast I have seen people mistaking proper breakfast as something that is heavy while an actually proper breakfast is balanced, nutritious meal that is filled with seasonal fruit, vegetables, sprouts, etc. Normally, ideal time for breakfast should be 90 minutes after sunrise.  I routinely come across many patients who regularly skip breakfast. Whether it is because of having to get the household chores completed before rushing to office, my strong recommendation is to NEVER EVER MISS BREAKFAST. Because by simply having breakfast at regular timing can add more healthy years to your life!


Lunch is the main meal of the day. The day that is full of physical and mental activity at work place. As such, one needs to include a great deal of nutrition in this meal along with moderate calorie intake. The ideal time for lunch is between 10 a.m. & 2 p.m. during this period, ‘Pitta’ is dominant which can effectively help digestion. Today we see many people taking their lunch way beyond 2 p.m. and also many prefer to make do with snacks or even some fast food, not to mention those who completely forego their lunch. Remember, this definitely creates adverse effects on your body. Those who prefer heavy foods, non vegetarian foods should ensure that they eat this at lunch or even breakfast as the activities of the day enable digestion of such heavy foods easily. But please remember, that the type of food, the frequency of eating such foods will not only depend on each person’s individual capacity to digest but also the ‘Rutu’ and the way the non vegetarian food is prepared. Abundance of spices and oil as well as overcooking will only lead to ill health. Again such non vegetarian lunches or breakfasts should include adequate greens and vegetable to balance.  After having lunch, it is suggested to go for a little walk, say, for five minutes. This helps digestion.



Twilight is the special time, which is a cusp between the day and the night. It is the ideal time for evening prayers, meditations. It is also the best time to see one’s Inner Self.


Ayurveda recommends supper time between 6 pm to 8 pm. However, it is not practical in this present contest of fast moving life. It is still advisable to have dinner before you exhaust completely, but definitely two hours prior to going to bed. After sunset the digestive powers decrease drastically and that is why the supper should always be light and small in quantity. After the dinner it is again advisable to take a walk for a short while. The saying that the supper should be befitting a pauper, this simply means that the supper should be light on stomach and frugal.

Go To Bed:

After having dinner, it is the time to relax. Spend some quality time with your family. Sit back and relax. Read a book or listen to soothing music. This is the time to calm your system down. Thereafter, one should have a sound sleep of 6 to 7 hours.) It’s bedtime then…Ideally 10 p.m. is the time for going to bed. The one thing that one should follow is not be exposed to any kinds of screens (computer/laptops, television sets or even your much beloved cell phone as it is capable of giving you disturbed sleeping patterns if not sleepless nights)

I am sure now that you have read this, you will begin to follow a routine and yet you may have questions…So, don’t wait…start writing to me!

Happy life!

Dr. Manjiri Joshi



life style diseases managed by Ayurved part 2

When I last met you here, I had promised to tell you more about the routing that Ayurveda expounds to ensure a healthy and disease free life.

Ayurveda approaches life in a holistic manner and propagates a lifestyle that’s in harmony with nature.

Lifestyle in Ayurveda is seen in terms of the ‘Doshas’:

  • Vata, the air element
  • Pitta, the fire element and
  • Kapha, the water element.

Vata is dominant from 2 to 6 in the morning and afternoon. Kapha is dominant from 6 to 10 in the morning and evening, and Pitta is dominant during mid day and midnight. (10 to 2) Ayurveda insists on being in sync with these energies during the day and move with them, never against them.

Ayurvedic approach to Life-style:

Health is greatly influenced by Life-Style (Swastha-vritta). According to Ayurveda, Life-style (the rules and guidelines) is divided into three parts:

  1. Dincharya ~ दिनचर्या (Diet and regimen for the daytime)
  2. Ratricharya ~ रात्रिचर्या (Diet and regimen for the night)
  3. Ritucharya ~ ऋतुचर्या (Seasonal Diet and regimen) and Sandhikal (diet instructions for the period where one season transcends into the next)




In Ayurveda, the night time is divided into 16 periods, starting from the sunset (of the previous day) to the sunrise of the following day. Ayurveda recommends that the ideal time to wake up is during the 14th period, which is 96 minutes before the sunrise. (The exact time of ‘Brahma Muhurtha’ varies from region to region as the time of sunrise is not uniform throughout the world.) The recommendation is based on the fact that the ‘sattva’ (purity) in the air is at its maximum during this time. In fact, it is the most fresh and pure time of the entire day and the time when Prana-vayu is abundant (air carrying the purest form of oxygen).


After Waking Up, the following karmas are mentioned in Ayurved, for personal care and hygiene.

Danta dhavana:

Ayurveda emphasizes the importance of oral hygiene for which Danta dhavana (Brushing), Jihwa nirlekhana (tongue scraping) are explained.

Dantadhavana Dravya and Tooth paste

The typical modern toothpaste contains an abrasive (calcium phosphate dihydrate, chalk, alumina), binder, detergent, flavour (Cellulose), preservative and therapeutic agent. Flavours, colouring and preservative agents may give rise to allergic reactions. The detergent or essential oil flavours may produce localized mucosal irritation. Ingestion of excessive amounts of fluoride toothpastes by young children has been implicated in dental flurosis, degeneration of bones and teeth.

Fluoride has a cumulative effect, once consumed it cannot be excreted. It is seen that people subjected to excess fluorine in drinking water over a period of time suffer from flurosis.

Ayurved has suggested use of twigs of plants possessing katu (pungent), tikta (bitter), kashaya (astringent) rasas (tastes) for the purpose of danta dhavana that largely minimise the risks of allergic reactions or mucosal irritation. this can be a way out to avoid the side effects of modern day toothpastes.

Jihwa nirlekhana:

Many of the microbes that contribute to bad breath live on the tongue. Tongue scraping is effective in eliminating these microbes. It also stimulates taste perception and increases the salivation.


Nasya is a unique method of delivering drug via transnasal route. It promotes strength and prevents diseases of urdhwajatru gata angas (head and neck). As a part of Dinacharya one should practice pratimarsha nasya. Pratimarsha nasya is putting just 2 drops of oil or ghee as per the constitution as a tonic and prevention.


Gandusha and kavala:

They are intended to tone up jaw and facial muscles along with maintaining oral hygiene.  It enhances the sensory and motor functions of tongue, stimulate blood flow, relieve tension, and improve overall appearance of the face.

The technique of Oil Pulling is mentioned in Ayurveda. Mentioned in Sanskrit as “Kavala Dharna”, Oil pulling is basically a simple method where one needs to sip some oil and swish it through the oral cavity for some times before throwing it out. Another simple diversion of this method is called as “Gandush” where one holds the oil in the mouth for some time before throwing it out. In both the methods one does not swallow the oil at all so no fears on that lines.


Ayurveda suggests the use of pure sesame oil for its rich nutrients, therapeutic properties and varied health benefits for Gandusha and Kavala.


Be sure to eliminate the body’s waste products to empty the colon & bladder, to avoid illnesses. It is always suggested not to wait until later in the morning or during the day, to defecate.

VYAYAMA (Exercise):

Vyayama or exercise is an important part of dincharya. Exercise to the extent of half of one’s body strength (Ardhashakti) is considered beneficial in Ayurveda. Exercise Increases the digestive power, builds strength to withstand exhaustion. It helps in maintaining a healthy state of body, mind and soul with maintaining ideal body weight, increases oxygen supply to all tissues, increases BMR (Basal Metabolic Rate). Regular exercise is very beneficial in ailments like type II diabetes, hypertension, cardiovascular diseases, osteoporosis. Simple exercises without taking on strenuous routine would make a huge difference in one’s lifestyle.

ABHYANGA (Oil Massage)

It increases blood circulation locally providing better transportation of oxygen and nutrients in body. It increases nerve stimulation (sensitivity) depending on the area which is being massaged (foot, head, ear and whole body). Abhyang relaxes and softens injured and overused muscles. Other benefits include nourishment to hair roots and eyes, toning of muscles, improving skin complexion.

Dryness in the tissues of the skin is a major part of aging. This is the reason why many people show the signs of aging at a very young age.


Bathing is inevitable in the dincharya, as recommended by Ayurveda. Warm water baths are usually suggested, below the head. Ayurved suggests not to use hot water on head.


Meditation refreshes the mind, increases the concentration power and builds much needed energy needed for the day. Before trudging into the dining hall, sit in peace for a little while, say, ten minutes.


After all these morning rituals, one can start the day with food. But then, let me come back to you on the diet mentioned in lifestyle the next time we meet.

Happy mornings!!





lifestyle diseases managed by AYURVED

http://ayurconcept.com/blog/blog/2017/05/13/lifestyle-diseas…naged-by-ayurved/ ‎

Lifestyle diseases managed by Ayurvedic lifestyle
With the improved sanitization, development in new antibiotics, invention of advanced vaccines, modern medicine has eliminated the threat of death and disability from most of the infectious diseases. With advances in technology and medical sciences, organ transplants are also the new boon to life. Mankind has also made significant advances in altering genes, DNA and developing a clone has also become a possibility not far in the future. However, these technological advances have nevertheless resulted in a lifestyle, that has given birth to an all new epidemic called ‘LIFESTYLE DISEASES’.
Lifestyle diseases are diseases linked with the way people live their lives. This life style includes a whole range of activities, & attitudes. Modernization has altered lifestyle entirely. This altered lifestyle is a silent killer and systematically affecting human life. These diseases include cardiac diseases like stroke, high blood pressure, heart attack, arthrosclerosis , type II diabetes, obesity, anxiety, Alzheimer’s disease, depression and this is just the proverbial tip of the iceberg!
These lifestyle diseases are different from other diseases because they are partly preventable and can be controlled/cured with systematically altering the lifestyle, diet, and supporting it with yoga, meditation in short, by adhering to a healthy lifestyle propagated in Ayurved.
Svasthavrutta is a discourse on healthy life style that finds mention in ancient Ayurvedic texts. It includes diet, practices and regimen during the day (dinacharya), night (ratricharya), different seasons (rutucharya), and also lays down code of conduct (sadvrutta).
According to Ayurved, seasonal and weather changes significantly affect the physical and mental well being. seasonal aspects like temperature, humidity, wind, rain, and daylight hours, influence natural cycles and vital systems of the human body. So, it becomes vital to know how to adapt to these seasonal changes with diet and lifestyle in order to maintain a healthy balance with digestion, sleep, immunity, and energy. Ayurveda expounds that in order to retain a healthy and disease free life one should follow a systematic daily routine and schedule to suit these seasonal changes. ‘Dinacharya’ is one of the best things that one can do to prevent disease, live a well balanced life and effectively treat almost every illness. But then, let me meet you next time with my next blog that will explain the concepts of ‘Dinacharya’ & Rutucharya.
Happy reading & good health!