Dinacharya

Daily Routine According to Ayurveda

Maintaining good health and treatment of disease are two sides of the same coin. The food, drugs and regimen that Ayurveda prescribe for both are similar. The components are the same: they are all found in nature. Equal importance is given to the kind of food to be taken as to the drugs prescribed. Each reinforces the other and both act in similar ways to maintain the equilibrium of the doshas in the body.

Regimen for the Day (dinacharya – daily ayurveda routine (eg early to bed, early to rise, brushing teeth, bathe, sadhana, timely ayurvedic meals and lifestyle, etc.)

Traditionally, a person should wake up before dawn when it is calm and quiet, the air is free from pollutants and there is time to pray or to meditate. There is also time enough to plan the day’s work.

After getting out of the bed one should wash one’s face with water-lukewarm or cold according to the season (some authorities suggest room temperature or sipping boiled water (in the cold weather)). While gently splashing water over the eyes, it helps if one keeps one’s mouth full of water. This helps exercise the eye-muscles. The eyes should be kept wide open while splashing water over them.

After this, the teeth should be brushed. In India, twigs of the neem tree and others are used for brushing the teeth. The neem twig is chewed at the top while brushing. Herbal tooth powders and paste are also available. Along with brushing the teeth, scraping is also highly recommended.

Again this helps the eye muscles and therefore strengthens eyesight. Tongue scrapers should be made of gold, silver, copper, tin or brass. They should be curved and should have smooth edges.

After washing and cleaning one’s face, it is always advisable to drink a glass of room temperature water. This is prescribed for all days in all seasons unless one has a cold, a cough or a sore throat. The importance of drinking a glass of water in the morning cannot be overemphasized for it helps in the excretory process.

Drinking a cup of tea in the morning only produces pressure and stimulates the intestine to start the movement for evacuation of waste. It is like a reflex action, which is different from the effect produced by drinking a glass of water. Hot tea stimulates the intestine so strongly that the effect loses its significance after some days leading to constipation. The caffeine content in tea also produces some adverse effects in the intestines. A glass of water, on the other hand, is excellent for the peristalsis of the intestines.

Evacuation of stool early in the morning should become a regular habit and a glass of room temperature water helps overcome any problems caused by indigestion and inadequate sleep if the previous night’s meal has not been assimilated properly.

Worry, anxiety, a short temper, over-sensitivity cause a lot of wind to form in the stomach which gets accumulated in the intestines at night. Fried food and certain ‘heavy’ lentils cause flatulence as also the absence of an adequate quantity of leafy vegetables and fruit in one’s diet. Flatulence causes obstruction and irregularity in bowel movements.

Very often this incomplete metabolism leads to loss of appetite, indigestion, headache, fatigue and even sleeplessness. Excessive flatulence can also put pressure on the heart and cause palpitation. Proper food, drink and sleep are therefore of primary importance.
The Use of Oil
The use of oils in therapies can be of two kinds – internal and external. Oil massage for the body is an essential part of the daily routine in most parts of India. The oil used for this purpose are generally mustard oil, sesame oil and coconut oil.

Massage
Massage with mustard oil particularly in winter, is characteristic of the north of India while sesame oil is used in the south.

Coconut oil is generally used for massaging the scalp and for luxuriant hair growth. A good oil massage slows down the ageing process. It keeps the skin moisturized and shiny. It helps to overcome fatigue, tones up the nervous system, promotes eyesight and nourishes the body by opening the pores of the skin.

A good oil massage followed by a bath helps one to sleep well and feel rested. Applying oil (sesame oil or coconut oil preferably) on the head quite regularly is a good way to prevent hair from falling. Massaging the body with oil is also somewhat like oiling a machine. It keeps it in shape. It strengthens and maintains the body and relaxes the muscles.

It smoothens the skin and removes roughness and dryness, prevents susceptibility to Vata – aggravated diseases and relieves exhaustion and the effects of exertion. It alleviates the effects of strenuous physical exercise and even of injuries.

Foot Massage: Massaging the soles of the feet with oil cures roughness, immobility, dryness, fatigue and numbness. The feet become strong and steady and eyesight is improved because the eye muscles are strengthened through this. Regular oil massage of the feet helps prevent sciatica, cracks in the feet, and constriction of vessels and ligaments.Oleation relieves drowsiness and itching. It also eliminates unpleasant body odours because of perspiration.
Gargling
Sesame oil has several excellent properties. It can be used for gargling, it effectively strengthens the jaws, gives depth to the voice, a fuller face, provides excellent gustatory sensation and increases appetite. Regular gargling with this oil prevents dryness in the throat and cracked lips, while massaging the gums with this oil strengthens them and prevents caries. The teeth become strong and less prone to disease.
Nose drops
Nasal inhalation with Anu taila during all the three seasons – the rainy season, autumn and spring – is an extremely useful practice with numerous benefits. Habitual nasal therapy according to the prescribed methods helps keep the eyes, nose and ears healthy, restores and strengthens hair, prevents graying.

Inhalation therapy also helps cure disease such as torticolis, headache, facial paralysis, lockjaw, rhinitis, hemicrania and tremors of the head. It gives strength to the veins, joints, ligaments and tendons of the head and neck. The voice becomes stable and sweet and the face fills out. All the sense organs regulated. Signs of age such as grey hair are not manifested.
Ear drops
Oil used as ear-drops prevents deafness and other diseases of the ear.

Exercise
To be useful and productive, exercise must be done in moderation. Physical exercise in excess causes exertion, exhaustion, consumption, thirst, bleeding from various parts of the body, acute form of dyspnoea, cough, fever and vomiting.

On the other hand, if exercise is done correctly, there will be perspiration, enhanced respiration, a feeling of lightness and proper functioning of the heart and other organs of the body. It also builds resistance and alleviates excess doshas especially Kapha. It also stimulates the power of digestion. Ayurveda does not recommend exercise while laughing, taking or walking. Exercise should be done in a relaxed manner, not on a full stomach, nor when one is tired. Rest after exercise is essential. Yoga

Yoga has two meanings – spiritual and physical.
Spiritually, it means union or uniting the seemingly separate into oneness or eternal, without boundaries soul or consciousness.

Physical yoga is often spoken of as asanas or postures (i.e., taking a yoga class). It also relates to the unification of the life energies within the body, all finally channeling into the sushumna or spiritual tube within the spine. When this process is unified, and the kundalini shakti or spirit energy rises through the sushumna tube and out the top of the head, one is said to be fully united – individual soul with universal soul.’) is an excellence form of exercise helping the body, mind and soul. Yoga stretches, tones, balances, while walking gives aerobic activity; both types of exercise are required.

Bathing

A bath in the morning is refreshing and stimulating. It enhances stability in the body and gives it strength. Above all, it helps remove fatigue, dirt and perspiration. Generally, warm baths should be taken in winter or during the rainy season. Cold baths are better in warm weather. Hair and scalp should be washed with cold to tepid water.

Miscellaneous
Wearing clean clothes adds to one’s appearance and personal hygiene. Clean apparel inspires self-confidence. Enhancing one’s looks and providing a well-groomed appearance by trimming one’s hair and beard (for men), combing one’s hair, keeping the finger-nails trimmed and clean.

Longevity, cleanliness and beauty help in maintaining physical and mental well-being. Proper and comfortable shoes preserve the skin of the feet. It protects the feet from contact with germs, disease-carrying bacteria and from the attacks of reptiles and other creatures.

Food
Food, an important factor in the maintenance of good health, is healthiest when eaten in proper quantities (depending upon the power of digestion and the metabolism of the individual). The right quantity of food is the amount that, without disturbing the equilibrium of tissues and doshas of the body, gets digested as well as metabolized in proper time. The power of digestion varies with individual metabolisms.

In Ayurveda – Wisdom of Life [Veda = Wisdom; Ayur = Life] may also be said to be the \’dance of life\”) food is characterized as light or heavy. Food that is light, is rich in the qualities of air and fire. Those dominated by earth and water are heavy. Light food stimulates appetite and are less harmful, even if eaten in excess of the prescribed quantity.

On the other hand, food that is heavy suppresses appetite and is exceedingly harmful if taken in excess unless the power of digestion and metabolism are greatly reinforced by physical exercise. If the food is heavy, only three-fourths or half of the stomach should be filled. Even in the case of light food, excessive intake is not conducive to the processes of digestion and metabolism.
Regimen for the Night (Ratricharya)
Proper sleep endows an individual with nourishment, strength, virility, knowledge, longevity and happiness. On the other hand, improper sleep causes misery, emaciation, sterility and even early death. Untimely and excessive sleep as well as prolonged vigil take away both happiness and longevity.

Depending on the causative factors, there are seven types of sleep:
(1) sleep caused by lethargy,
(2) sleep caused by vitiation of Kapha,
(3) sleep caused by mental exertion,
(4) sleep caused by physical exhaustion,
(5) exotic type of sleep (agantuka) which is caused by artificial means like sedatives,
(6) sleep caused by diseases,
(7) sleep caused by nightfall when the body naturally demands sleep or physiological sleep.

It is not advisable to sleep during the day in seasons other than summer. Doing so causes vitiation of Kapha and Pitta. Obese people who are used to unctuous substances, those with a Pitta constitution, those suffering from diseases due to vitiation of Kapha and those suffering from artificial poisoning (which happens when substances are incompatible are mixed and consumed either deliberately or inadvertently; honey in hot water can act as a poison) should never sleep during the day.

This could lead to liver problems, heaviness of the body, fever, loss of digestive power, edema, anorexia, nausea, urticaria, eruption, abscess, drowsiness, coughing, diseases of the throat, impairment of the memory and intelligence, obstruction of the circulatory channels of the body and weakness of sensory or motor organs.

Sleeping during the day in all seasons is permitted for those who are exhausted by singing, studying, alcoholic drinks, elimination therapy, carrying heavy weights, walking long distances; those suffering from diarrhea, colic pain, difficult breathing, insanity; those who are too old, too young, weak and emaciated; those injured by fall and assault; those exhausted by a journey, vigil, anger, grief and fear. In summer, nights become shorter and Vata gets aggravated in the body due to absorption of fluid because of perspiration. Therefore, during this season, sleep during the day is allowed for all.

Some authorities say sleeping after lunch on your left side (in any season) improves digestion and is acceptable sleep.

After lunch rest for a while.
After dinner walk for a mile
– Swami Shivananda
Causes of Sleeplessness
Elimination of doshas from the body through purgation and emesis; fear, anxiety, anger, smoke, physical exercise, excessive bleeding, fasting, uncomfortable bed go a long way towards overcoming sleep. The above-mentioned factors along with overwork, old age, diseases, specially those due to the vitiation of Vata (like colic pain) are known to cause sleeplessness even in normal individuals.

Measures to Induce Sleep
Sleep may be induced by massages, unction, bath, drinking meat soup, eating rice with curd, drinking warm milk (or water) and raw honey, drinking jatamanshi tea, giving the mind rest, peace and happiness and hearing soft music, applying soothing ointments to the eyes, head and face, massaging the feet, having a comfortable bed and home and going to bed at an appropriate hour.

There should be a sufficient gap between retiring for bed. This will aid the digestive process that in turn will result in good sleep. Food should, as far as possible, be light and easily digestible. Curd should be strictly avoided at night (after sunset). Though good for health, curd has a negative effect on the channels of circulation when taken at night and obstructs them. It is specially unsuitable for patients suffering from asthma, bronchitis and rheumatism.

Natural Urges
The living body has some natural urges. They are the urge to urinate, to dedicate, to have sexual intercourse, pass wind, for vomiting, sneezing, yawning, hunger, thirst, tears and sleep. Inhibition of these natural urges leads to many complications. These complications affect digestion and metabolism which in turn can lead to several kinds of ailments. Therefore, on order to sleep enough at night, it is essential to see that the body’s natural urges are never curbed.

Therapy for Old People
The philosophy behind Ayurveda is to enable the individual to live his full span of life as a useful and productive member of society. By prescribing various diets and regimens along with therapies, Ayurveda aims to help the individual towards this end. Specialized therapies such as garlic and rejuvenation therapies have been touched upon in brief to show the scope of this complex system of medicine that heals and preserves at the same time.

http://www.ayurvedahc.com/articlelive/articles/209/2/Daily-Routine-According-to-Ayurveda/Page2.html

2010

02/22

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