Preventive and Promotive Measures in AYUSH for healthy living

Daily routine (Dinacharya)

Daily routine consists of detailed guidelines for staying healthy, happy and to align our daily routines with the rhythm of nature. We can implement our daily routine in a manner that would neither cause undue stress in life while eventually accommodating the practices that would sustain health.

• Waking up early in the morning before the sunrise is a healthy practice. This is the best time to study, do yoga and meditation, to contemplate activities for the day and to introspect on self.
• Attend to nature's call like evacuation of bowel, urination at regular time. Neither suppress nor forcefully expel natural urges like stool, urine, sleep, hiccough, sneezing etc.
• It is very necessary to brush the teeth regularly in the morning and night. Use of fresh stick of Babool, Neem, Karanj as tooth brush is advisable for maintaining healthy and strong teeth, gums and oralcavity.
• Clean the tongue with the twigs of above said plants or with metal tongue cleaner.
• Gargle with warm saline water or decoction of Neem, Triphala (Amla, Harad and Baheda in equal quantity). Holding these in the mouth for some time will also be beneficial in maintaining oral health.
• Putting one or two drops of sesame oil, medicated oil specified for this or cow's ghee in each nostril or smearing the inside of the nose with these, helps in the prevention of diseases of head and neck.
• Perform physical exercise regularly as per one's capacity. Don't overdo or exert beyond the endurance.
• Follow a routine of oil massage on head, ears, nostrils and feet with sesame oil/coconut oil/gingili oil etc. every day before taking bath. Exposure to morning sun is advisable.
• Use normal/warm water for bathing. Wipe and dry the body properly and wear clean and comfortable clothes. Do not use very hot water for head wash.
• Avoid urination and defecation in open. Wash anal area properly after defecation.
• Wash your hands properly with soap after defecation or micturition and before and after having food as well.
• Hair and nails should be kept clean and trimmed.
• Choose comfortable footwear according to the season, geographic condition and occupation.
• Timely intake of food and water in the quantity suitable to one's physical capacity.
• Skipping food, delaying the intake of food and water, untimely intake of food etc. shall be avoided. Consume healthy and wholesome diet according to individual need, seasonal requirement and suitability to the person.
• Sleep for at least 6-8 hours during night. Children, diseased people and elderly people often require more sleep.
• Avoid sleeping during the daytime unless you are sick, weak or could not sleep at night. A short nap maybe advisable if you are not feeling fresh.

Seasonal regimen (Ritucharya)

Ritucharya consists of lifestyle modulation to cope with the impact on health caused by seasonal changes. Rituchaiya enables us to strengthen innate capability to resist ailments that may happen due to seasonal changes.

The six life (seasons) mentioned in Indian calendar may be grouped into three main categories; summer, rainy and winter season and the lifestyle specified for each season are mentioned below.

Summer Season

• Prefer working in shady places and avoid direct exposure to sun, plan outdoor work during early mornings or evenings
• Protect head from direct exposure to hot sun if outing is inevitable. Use umbrella or wear cap while going out in Sun
• Wear loose and comfortable cotton clothes
• Increase intake of water and other fluids like lemon water, butter milk and fresh fruit juices
• Eat light, cooling and liquid food. Consume fruits and vegetables having high water content like cucumber, water melon
• Take adequate rest during the day
• Bathe twice daily to avoid skin problems due to excessive sweating
• Avoid too much spicy food

Rainy Season

• Boiled water should be used for drinking
• Consume freshly cooked food in moderate amount
• Always cover the food with a lid
• Clean the surroundings to avoid water accumulation to avoid spread of water borne diseases such as cholera, typhoid, jaundice etc.
• Avoid using impure water from ponds/rivers during rainy season
• Use mosquito nets or repellents
• Use umbrella and wear sandals during rains
• Wear clean and completely dry clothes

Winter Season

• Wear warm clothes
• Apply oil over the body every day
• Consume warm food and drinks
• May use adequate quantity of oil or ghee in cooking during winter
• Consume seasonal cereals (such as Bajra (Pearl Millet), Jowar (Sorghum), Makkai (Maize), Jau (Barley), Ragi (Finger millet) and milk, green vegetables and fruits
• Avoid cold food and drink
• Use of honey and jaggery are good during this season

It is advisable to remain very careful during transition time between two seasons (Ritusandhi) by gradually stopping the measures recommended for current season and adopting practices for ensuing season.

Healthy dietary practices

• Eat what suits your health in accordance with the appetite and body requirement
• Consume the food at regular intervals and only when hungry
• Avoid overeating
• Ensure that various tastes and nutrients are present in the food
• Avoid junk/ stale food
• Consume seasonal fruits and vegetables
• Don't eat too fast or too slow. Relax before eating
• Opt for freshly prepared food
• Have dinner 2-3 hours before sleep
• Milk and ghee should be included in food on a daily basis
• Do not consume curd at night, during winter and rainy season
• Millets, wheat, barley, green gram, honey, jaggery, rock salt, green leafy vegetables, fish (only for non-vegetarians), raisins should be consumed on daily basis
• Avoid too much spicy food, pickles, meat, refined flour, sugar, bakery products, junk food, packed food items etc.

Water Intake

• Drinking 500-700ml of warm water on waking up in the morning helps in easy digestion and cleansing the bowel. Increase the water intake during summer season to avoid dehydration
• Avoid drinking too much water immediately before or after meals. One may take some sips during meals
• Use of warm water is advisable specially during cold season and in sick people
• Water boiled with herbs such as Tulasi for cold and cough, Ginger for indigestion, Cumin seeds or Ajwain for stomach upset are advisable

Behavioural code (Sadvritta)

Ayurveda describes health as a balanced state of physical, mental, social and spiritual wellbeing. In order to achieve this, certain codes of conduct known as Sadvritta are advocated and these are applicable to people of all age groups, at all times and at all places. Following these codes of conduct helps to live a healthy, happy and fulfilling life.

• Truthfulness in speech and action
• Freedom from negative emotions and ego
• Nonviolence, equipoise of mind and emotions
• Non-indulgence in alcohol and such other addictions
• Broad and rational mind
• Sincerity and honesty in work
• Loving, compassionate and charitable attitude
• Positive attitude
• Being courteous and respectful to teachers, parents and elders
• Keeping the company of elders and the wise
• Controlling the senses and avoiding materialistic pleasure
• Cleanliness
• Follow the path of gaining knowledge
• Belief in almighty

Source : Ministry of AYUSH