Introduction to Ayurveda - Healthy Living, Everyday with Superday!

My PrakritiWhat is Prakriti?

Prakriti is the individual constitution of a person . It is the group of physical as well as mental characteristics which makes every organism in the universe different from the other .Prakriti of a person is decided at the moment of conjugation of Sperm(Shukra) and Ovum (Aarthav ). Dosha which is in larger quantum compared to other two at the time of conjugation decides the Prakriti of new born. For example if Kapha Dosha is in larger quantum than vata and Pitta then new born have Kaphaj Prakriti . Prakriti remains unchanged for life.

Importance of Prakriti in Ayurved

Prakriti, makes every person unique therefore no person can be exactly like other person. It means physical; Physiological and mental characteristic differ from person to person depending on his or her Prakriti . It defines how person reacts to its surrounding environment, external factors including medicine. All these points are of extreme importance while making the diagnosis and treating the patients. That’s why diagnosis in Ayurvedic System of medicine cannot be complete without defining the constitution of an individual. Because treatment differs according to Prakriti of an individual. Ayurved belives in medicine for an individual person and not for an individual organ or system.

My Diet

Diet is basically the sum of the food consumed by organisms. All the organisms including humans eat to survive. But we should eat appropriate food to live healthy life.

Concept of Diet in Ayurveda

Ayurveda has always given immense importance to diet. Since it believes health of a person is defined by healthy digestive system and health of the digestive system depends on healthy eating habits. According to Ayurvedic system of medicine there are 8 factors ( 3TGRfafu fay aa) which have to be taken into consideration before consumption of any food or diet. They are as follows

Prakriti (Basic character of the food) - Before concerning any food we should know the basic character of the Dietary ingredient. As it defines how the food will be digested and assimilated in our body. For example 'kidney beans' have heavy character hence are difficult to digest.

Karan (Preparation) - These are the various treatments or processes done on the food to change the basic character of the Dietary ingredient up to certain extent. These processes include soaking, cooking, frying, roasting etc. For example rice grains have basically heavy character but when cooked with water become lighter and easier to digest.

Sanyog (Combination) - It is the combination of two or more Dietary ingredients. Combinations some times give rise to properties different from those possessed by individual food items. For example Fish and milk when consumed individually are good for health but when consumed in combination give rise to various disorders.

Rashi (Quantity) - It is the quantity in which the food is consumed. It is measured in two ways; 1) Quantity of each Dietary ingredient and 2) Quantity of total diet consumed at any point of time.

Desh(Habitat) - It includes region where that particular Dietary ingredient is grown as well as the region to which person consuming that Dletary ingredient belongs. It is of extreme importance as the locally produced foods are easily assimilated in the body.

The concept of local food which is now very popular in western countries was known and practiced since thousands of years in Ayurvedic system of Medicine.

Kaal (Time) - It is with respect to disease state and season. Certain Dietary ingredients are salutary in certain disease states and certain seasons while others are For example consumption of foods with cold character should be forbidden in cold season, milk should be avoided in acute stage of fever.

Upyog Sanstha (Directions of use) - These are the rules and regulations which should be followed during food consumption. For example one should not before earlier food is digested.

Upyokta (user) is the person who consumes the food. It's perhaps the most important factor since salutary or unsatutary effects of diet depend on the indi consuming it.

Healthy eating habits according to Ayurved

One should always eat the food which is fresh and warm. Because fresh and warm food is more palatable and easy to digest.
One should always eat food which is soft and contains appropriate amount of oil in some or the other form.
One should always eat in proper quantity that is not too full or too little.
One should eat only when earlier meal is digested properly.
One should not eat the foods with opposite characters. For example do not eat food with hot and cold character in combination, eg. milk and fish
One should always eat in pleasant and hygienic place with proper cutlery appliances.
One should not eat too quickly or too slowly.
One should eat with his or her full concentration.
One should eat according to his or her constitution, the food which is acceptable by the body which eventually will help in building the health.
The food which is consumed as per all the above rules is easily digested and assimilated in the body. This ultimately helps keeping ourselves healthy.

The most important part that has to be noted here is that ancient Ayurvedic scholars have given equal importance to the things other than food such as place and appropriate use of cutlery which makes the food presentable and boosts person's interest in eating which is an important factor in proper digestion and assimilation of food.

Tastes acoording to Ayurveda

According to ayurvedic system of medicine the complete diet is one which is composed of six rasas or tastes namely

Madhura ( Sweet)
Amla (Sour)

Lavan (Salty)
Katu (Pungent)

Tikta ( Biiter)
Kashaya (Astrigent)

All these rasas have their own proprties, characters and functions. table below explains the relationship between rasa and dosha

RAS	Dosha Pacified	Dosha Aggravated
Madhura	Vata, Pita	Kapha
AMLA	Vata	PITTA, KAPHA
LAVAN	VATA	Kapha, Pitta
KATU	KAPHA	VATA, PITA
TIKTA	KAPHA, PITTA	VATA
KASHAYA	KAPHA, PITTA	Vata

Diet according to dosha

Dosha	Diet
Vata	With sweet, sour, salty tastes; warm and heavy in character, with more oil content.
Pitta	With sweet, bitter tastes, astringents, cold in character, more consumptions of ghee.
Kapha	With Pungent, Bitter Tastes, Astringents, Warm And Light In Character, With Minimum Oil Content

Diet for vata dosha

VEGETABLES
APPROPRIATE	INAPPOPRIATE
BEET, CARROT, ONION, GARLIC, RADISH, SWEET PATATO, LADIES FINGER(OKRA), ASPARAGUS, BOTTLE GOURD, RIDGE GOURD, SNAKE GOURD	CABBAGE, CAULIFLOWER, BRIJAL, MUSHROOMS, PEAS, SPROUTS, TOMATOES, POTATOES, BITTER MELON, ZUCHHINI, BROCCOLI, LETTUCE

Fruits
APPROPRIATE	INAPPOPRIATE
BANANA, COCONUT, DATES, MANGOS, APRICOTS, BERRIES, ORANGES, PAPAYA, PINEAPPLES, CHERRIES, GRAPEFRUIT, LEMONS, PLUMS SWEET FRUITS	DRIED FRUITS, APPLES, PEARS, JAMUN, SUGAR CANE, CRANBERRY, WATERMELON

GRAINS/PULSES
APPROPRIATE	INAPPOPRIATE
OATS, RICE, WHEAT(PREFER WHOLE COOKED GRAINS) BLACK GRAM	BROWN RICE, CORN, MILLET, RYE, BAJRA, JAWAR, MOONG, BENGAL GRAMS, KIDNEY BEANS, GREEN AND BLACK PEAS

SPICES
APPROPRIATE	INAPPOPRIATE
CORIANDER SEEDS, MINT, CARDAMOM, CUMIN SEEDS, CINNAMON, TURMERIC, ASAFETIDA, NUTMEG	DRIED CHILI, SPICES WHEN COSUMED IN LARGE QUANTUM AND FOR PROLONGED PERIOD

Other
APPROPRIATE	INAPPOPRIATE
GHEE, DAIRY PRODUCTS, HOT CEREAL AND SOUPS	CRACKERS, FROZEN FOODS, RAW VEGETABLES, SALADS

DIET FOR PITTA DOSHA

Vegetables
APPROPRIATE	INAPPOPRIATE
CORIANDER, BROCCOLI, GREEN BEANS, LETTUCE, CABBGE, COULIFLOWER, CUCUMBER, BRINJAL, BOTTLE GOURD, PUMPKIN	GARLIC, HOT CHILLIES, ONION, SPINACH, FENUGREEK, TOMATO, SPROUTS, BITTER MELON, CAPSICUM, FRESH GINGER

Fruits
APPROPRIATE	INAPPOPRIATE
COCONUT, JAMUN, POMEGRANATE, AMLA, DARK GRAPES, SWEET ORANGES, PINEAPPLE, PRUNES, RAISINS, GUAVA, BANANA	SOUR AND UNRIPE FRUITS, GRAPEFRUIT, PAPAYA, PEACH, SOUR ORANGES, LEMON, CHERRIES, APRICOT, PLUMS, CASHEW

Grains/Pulses
APPROPRIATE	INAPPOPRIATE
BARLEY, OATS, WHEAT, RICE, JAWAR, MOONG DAL, MASOOR	CORN, MILLET, RYE, HOARSE GRAM, PIGEON BEANS, KIDNEY BEANS

Spices
APPROPRIATE	INAPPOPRIATE
CORIANDER SEEDS, MINT, CARDAMOM, CUMIN, CINNAMON, TURMERIC, NUTMEG, FUNNEL SEED, CLOVE	MUSTERED, BLACK PEPPER, CHILI, DRIED GINGER, LONG PEPPER

Other
APPROPRIATE	INAPPOPRIATE
GHEE, DESSERTS AND ASTRINGENTS, IN DAIRY PRODUCTSCOTTAGE CHHESE, MILK	OILY, SPICY FOOD, PICKLES, VINEGAR, FERMENTATED FOOD, IN DAIRY PRODUCTS BUTTERMILK, CHEESE AND YOGURT (CURD)

DIET FOR KAPHA DOSHA

Vegetables
APPROPRIATE	INAPPOPRIATE
AMARANTH, BITTER GREEN VEGETABLES, BRINJAL, PEPPERS(CAPSICUM), RADISH, ONION, GARLIC, SNAKE GOURD, RIDGE GOURD, SPROUTS, BEETS, MUSHROOM, BROCCOLI, BITTER MELON	SWEET POTATO, BOTTLE GOURD, ZUCCHINI, CUCUMBER, PUMPKIN, LETTUCE, LOTUS ROOT

Fruits
APPROPRIATE	INAPPOPRIATE
APPLE, PEARS, POMEGRANATE, DRIED FIGS, PRUNES, APRICOT RAISING, BERRIES, CHERRIES	BANANA, GRAPES, LEMON, MELONS, ORANGES, PINEAPPLE, PAPAYA, FRESH FIGS, CASHEW NUT, ALMONDS, GUAVA

Grains/Pulses
APPROPRIATE	INAPPOPRIATE
PUFFED RICE AND CORN, JAWAR, BAJARA, LAJA, (PUFFED GRAINS) MILLET, BARLEY, BENGAL GRAM, RED KIDNEY BEANS, BLACK GRAM, GREEN PEAS	SOYA, KIDNEY BEANS, OATSAND NEW GRAINS INCLUDING RICE AND WHEAT, BLACK GRAM

Spices
APPROPRIATE	INAPPOPRIATE
TURMERIC, DRIED CHILLI, BLACK PEPPER, CLOVES, GINGER, CARUM SEEDS, MINT, ASAFETIDA, CINNAMON, CARDAMOM, CUMIN SEEDS, MUSTERED	LONG PEPPER WHEN YOUNG HAS KAPHA AGGRAVATING PROPERTIES

Other
APPROPRIATE	INAPPOPRIATE
FOOD WITH MINIMUM OIL AND GHEE CONTENT, SALTY, ASTRINGENT FOOD	DAIRY PRODUCTS, OILY FOODS, DESSERT, ICE CREAMS, FRIED FOOD

My Lifestyle

Your lifestyle - how you live, eat, emote and think - determine your health.
To prevent diseases you may have to change how you live.
Ayurved has always given prime importance to Healthy Lifestyle which include Dinacharya (Daily routine) as well as Rutucharya (Seasonal conduct). Compliance with these rules will undoubtfully lead to the Healthy Life.

Daily Routine (Dinacharya)

One should wake up at least one hour before sunrise
Passage of Bowel should be done immediately after waking up from sleep
Later, one should brush the teeth with the herbs or herbal formulations which are astringents and possess pungent and bitter properties. Equipments used for brushing the teeth should be soft enough to avoid any injury to the gums.
After brushing the teeth one should do gargling along with washing of eyes and cleaning of nose.
One should do regular oleation of nose
One should do the daily oil massage especially an head and legs. It helps to build the strong muscles, healthy hair, releves fatigue, gives luster and maintains the texture of the skin.
One should do the regular exercise which gives strangth and tone to the body.
One should take daily bath. It keeps the body clean and prevents the skin diseases. It helps generating a good appetite.
One should eat the meals at regular tirmes.
One should always wear clean and proper cloths and should dress according to occasion.
While going out one should always wear the footwears for protection of feet while walking.
One should do his or her job with hanesty and full devotion to get desired benefits.
At night one should go to the bed early and at fixed time.

In addition to this Men should shave at least fortnightly. One should always talk relevant, to the point and based on facts.

Few Don'ts

Person suffering from indigestion should avoid oil massage and exercise.
One should not take bath after meals.
One should keep away from violence, lie, liars, irrelevant talk, insulting others and jealousy.

ACCORDING TO DOSHA LIFESTYLE

Pitta Pacifying Daily Routine:

Those who have pitta as a dominant dosha are expected to be passionate, happy and alert by nature. But if there is too much of pitta dosha in the body, one tends to be bad-tempered, intolerant and even rigid. Also, there are a variety of health issues that crop up like heart problems, skin concerns, high blood pressure, and even indigestion which causes even more health troubles. Thus, it is important to create a pitta pacifying daily routine that can turn down internal heat and return the inherent state of beaming and bustling health.

Vata Pacifying Daily Routine:

According to Ayurveda it is not very difficult to follow a vata daily routine, however, one has to be very consistent with it otherwise the imbalance can increase the vata dosha. Those with the vata constitution are generally very thin and petite in physical appearance and have a delicate, soft skin. However, they are light sleepers and tend to get distracted very soon. Thus, it is very difficult to a vata person to follow a daily routine, but is also very important to do so.

Kapha Pacifying Daily Routine:

According to Ayurveda, the kapha dosha needs a routine that requires several hours of commitments like regular exercise, sleeping and waking up in regular time, eating meals properly and taking care of oneself daily. Setting a Kapha Daily Routine: For the kapha people, it is very important to set an ayurvedic routine and incorporate in day to day activities in order to feel lively. Establishing a kapha daily routine requires determined effort and strong sense of commitment.

Ritucharya

Rituacharya is the ancient Ayurvedic practice and is comprised of two words, “Ritu” which means season and “charya” which means Regimen or discipline. Ritucharya consists of lifestyle and ayurvedic diet routine to cope with the bodily and mental impacts caused by seasonal changes as recommended by Ayurveda . Ritucharya enables us to build our physical strength and mental capability to battle ailments that may happen due to seasonal changes. In addition to that, it balances all the three doshas in our body and keeps us fit and healthy throughout the year.

year is divided into 2 Kaals (time periods). Each Kaal comprises of 3 seasons which gives a total of 6 seasons in a year. Each season lasts for two months and these seasons are precisely found in Indian subcontinent.

SIX SEASONS

Seasons	English Seasons	English Months	Hindu Months
Hemant	Early Winter	Mid November to Mid January	Margashish- Paush
Shishir	Late Winter	Mid January to Mid March	MAGH- PHALGUN
VASANT	SPRING	MID MARCH TO MID MAY	CHAITRA- VAISHAKH
GREESHMA	SUMMER	MID MAY TO MID JULY	JESHTA- AASHADH
VARSHA	MANSOON	MID JULY TO MID SEPTEMBER	SHRAVAN- BHADRAPAD
SHARAD	AUTUMN	MID SEPTEMBER TO MID NOVEMBER	ASHWIN- KARTIK

Doshas undergo seasonal variation with change in the season. Certain Doshais aggravated in particular season while other is pacified. One should always try to maintain the equilibrium of Doshasto protect themselves from diseases due to seasonal variation.

The seasonal variation in Doshas

DOSHA	ACCUMULATION( CHAYA)	AGGRAVATION( PRAKOPA)	PACIFICATION( PRASHAM)
VATA	GREESHMA	VARSHA	SHARAD
PITTA	VARSHA	SHARAD	HEMANT
KAPHA	HEMANT, SHISHIR	VASANT	GREESHMA

Seasonal diet and Conduct

Hemant/ Shishir

In this season the Agni (digestive activity) becomes more powerful. Increased Vata'gets obstructed from going out due to cold weather outside and is accumulated inside t he body. This "Vata boosts the Agni (digestive activity) and increases the hunger as food is digested quickly. If not controlled it can result in digestion of our own body tissues.

Diet Regimen

Food with Sweet, sour and salty taste and heavy character should preferably beconsumed which would help reducing the Vata As Agnior digestive activity is increased, dietary ingredients which äre otherwise heavy ta digest such as meat with heavy fat content. all dairy products. preparations made from new gralns are easily digested.

Vasant

In this season. " Kapha'accumulated in earlier season (Shishir is iquified by heat of the sun which results in diminished Agnl (digestive activity), Dlseases with Kapno'acminanceare common in this sieason.

Diet regimen

In this season digestive activity is diminished as such hence easily digestible food with astringent, bitte increased Kapha and normalizing the Agni(Digestive activity) Consumption of Barley, honey, roasted meat; mango juice is advisable. Beverages such as Asava (Fermented infusion), Arista (Fermented decoction), Sidhu (Fermented sugarcane juice) and honey mixed with water. Water boiled with extracts of chandan (Sardal wood).

Greeshma

In this season, due to increased heat Kapha'decreases and 'Vata'increases day by day resulting in accumulation of Vata. Agni or digestive activity is moderate in this season.

Diet regimen

Dietary ingredients which are Sweet, easy to digest and have significant amount of fatty content in one or the other form should preferably be taken. More consumption of liquid is advisable. Consumption of Boiled rice with meat, Cornfiour, Curd (yoghurt) is advisable.Panak, Panchsara(syrup prepared with Draksha (Grapes Madhuka, Kharjur (Date), Kashmaryaand Parushukafruits all in equal quantity with cardamom powder) are advisable for drinking due to their cooling character.

Varsha

In this season Agni (digestive activity) weakens further and gets vitiated by doshas especially Vata. Hence all methods to mitigate doshas and measures to enhance digestive activity should be adopted. Dietary ingredients which are sour and salty in taste with singnificant amount of oil content should preferably be consumed.

Diet regimen

Easily digestible food to be taken. Pulses, meat juice, soups.old grains and mastu ( thin water above yoghurt) are advisable.

Sharad

Sudden exposure to sulight after cold season aggravates pitta. Hence diseases with pitta dominance are common occurence in this season.

Diet regimen

Dietary ingredients which are sweet and bitter it taste, are easy to digest and with cold character should preferably be consumed in diet. it will control aggravated pitta. Take easily digestible food like rice, green gram, aamla, honey and sugar. Avoid heavy food with heavy character.

Seasonal Conduct Table
Seasons	Vegetable	Fruits	Grains/Pulses	Spices	Other	Behavior
Hemant/shishir(winter)	Gree vegetables with little bitter taste, amaranth, spinach, fenugreek,brinjal, capsicum,radish, onion, sprouts, beet root, drumstick, bitter melon, garlic, ginger	Pomegranate,aamla, berries, apple, pears, lime, apricot	rice, millet,bajara, wheat, sorghum, black gram,chick peas,red kidney beans, hoarse gram	cuminseeds, mustard seeds, chillies, cinnamon, nutmeg, carum seeds, clove turmeric	oil, dairy products, jeggery, saffron sugar, meat with more fat content	regular massages with oils the body as well as on head, sauna living in warm places, alwayswear warm cloths of leather and wool, regular exercice is recommended
vasant ( spring)	spinach, fenugreek, bitter melon, garlic ginger, onion, redish, green beans, broccoli,peas beetroot,pointed gourd(parval), ridge gourd , elephant yam	pomegranate, apple, pear, oranges, berries, lime	puffed rice, millet, bajara, wheat, barley, moong, masoor, jawar	cumin seeds, mustard seeds, red and green chilies, cinnamon, nutmeg, carum seeds, clove turmeric	ghee, honey, warm milk, butter milk, saffron	regular exercise, dry body massage, bath with warm water, application of aromatic and cooling substances like sandal on the body . sleeping during the day time should be strictly avoided.
Greeshma (summer)	Dill, ladies finger onion, garlic, sunthi( dry ginger), bottle gourd , fenugreek, asparagus,beets, coriander, sweet potato	Resins, dates, mango, pomegranate, lime, lemon, melons, banana, coconut, grapefruit, oranges, papya, pineapples, guava, jackfruit, fig, kokam.	rice, corn, wheat, sorghum, masoor	turmeric, fenugreek seeds, cinnamon, nutmeg, asafetida	ghee, oil, all dairy products except curd, drinks made from substances having cooling character like khus, lemon grass	anoint body with cool substances like chandan, prefer cold water for drinking and bathing, stay in cool places, wear light color clothing. sleeping during the day time is something acceptable
varsha ( monsoon)	Asparagus, dill, green beans, coriander , pumpkin, lettuce, cabbage, couliflower, cucumber, zucchini, snake gourd(padwal) bottle gourd(dudhi) carrots, sweet potato	resins, dates, mango, pomegranate, dark grapes, seet oranges, plums, apple, fig, almonds, cashew nuts	rice, bajra, oats, wheat, barley , moong	turmeric cinnamon, nutmeg, cumin seeds , fennel seeds, cardamom, asafetida	honey, ghee, oil, salty and sour substances	going out it the rain should be avoided, sleeping during the day time is forbidden . drinking of filtered water is advisable, staying in less humid places, regular exercise is acceptable but excessive should be avoided
Sharad( autumn)	Asparagus, dill, cucumber, cabbage, green beans, coriander, pumpkin , bottle gourd, coriander, brinjal, okra, ridge gourd, weet potato	Jamun , pomegranate, aamla , dates, coconut , grapes, custard apple, kokam	wheat, barley and rice , kidney beans, fava beans, moath beans	fennel seeds, cardamom, cumin seeds, coriander seeds	milk cattage cheese, ghee medicated with bitter substances	bath with warm water , avoid exposure to sun , sleeping during the day time is forbidden . blood donation is advisable

Ayurved is a science which illustrates life, lifespan along with things and actions which are favorable for life and those which are unfavorable for life. Ayurved is a word composed of two words namely; Ayu or Life and Ved or to Know. Thus in simple language, the word Ayurved means a way of understanding life. But Ayurved runs much deeper than that. It encompasses the knowledge of things around us including plant and animal kingdom as well as things of míneral origin.

The strength of Ayurved lies in its strong base formed by the principles which are universal and are not bound by passage of time. Ayurved, being not only a health science but a complete philosophy of life, takes care of well-being of not only the material component of the bady but also the non-material components of our lives that is our consciousness, mind, thoughts and emotions .

Ayu in Ayurved means life, which can be interpreted as an intelligent co-ordination of Atma (the soul), Mana (the mind), Indriya (the senses) and Sharira (the body) Ayurved envisages and helps to achieve a balanced and integrated relationship of these most important constituents that make up life. Imbalance in any of these can lead to unhealthy state.