The holistic way of living through Ayurveda

Vaidya Sangeeta Sharma

MD (Ayurveda) Ph.D. (Panchakarma)

 Director of Clinical Training for the MS in Maharishi Ayurveda and Integrative Medicine

Maharishi International University, Fairfield, Iowa

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Definition of Health

Health is a state of complete physical, mental and social

well-being and not merely the absence of disease or

infirmity (Weakness) – WHO

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“Samadoshah Samagnischa Samadhatu Malakriya

Prasannatmendriyamanah Swastha ityabhidhiyate”

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-Acharya Sushruth

Health is 4 dimensional

= Physical, Mental, Social & Spiritual

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Goal of Ayurveda

“Svasthasya svasthya raksanam,

aturasya vikara prasamanam”

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-Acharya Charaka

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Ayurveda Shastra aims at keeping a healthy body and

managing or curing diseases (mind, body or both)

that manifest in a person.

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Cont…

• Ayurveda, apart from providing various therapeutic measures for diseases, emphasizes on maintenance, promotion of health and prevention of diseases through diet and lifestyle regimens.
• Dinacharya (Daily Regimen)
• Rithucharya (Seasonal Regimen)
• Swasthavritha (Healthy way of living-Diet, Hygiene, lifestyle, yoga)
• Sadvritha ( Ethical Regimen-for health and inner peace-mental, physical, social, moral, ethical conduct)

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• Ancient sages termed the science as life-science rather than the medicine.

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Dinacharya

Dinacharya: Means the “appropriate daily regimes” The Principles of Dinacharya are related to time management.

Right from waking up in the morning to sleeping at night, all the daily routines have been given the utmost importance in Ayurveda.

• Brahma muhurta jagarana ( Early wake up)

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• Usapana (Water intake before sun rise)

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• Mala muthra tyaga (Voiding the excrements)

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• Danthadavana (Cleaning tooth)

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Cont…

• Nasya Karma (Nasal instillation)
• Gandusa and Kavala graha (Oil pulling & gargling)
• Dhumapana (Medicated smoking)
• Abhyanga (Body massage)
• Vyayama ( Physical exercise)
• Chankaramana (Walking)
• Snana (Bath)

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Cont…

• Most of the procedures involved in Dinacharya are cleansing and evacuation ( Defecation, Urination, Tooth brushing…etc.)
• Retained waste products disturb the whole physiology related with modern-day
• Unhealthy lifestyles are the principal causes of modern-day illnesses…
• Hypertension
• Diabetes
• Thyroid disorders
• Atherosclerosis
• Heart disease
• Obesity
• Cancer………………

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Importance of Sneha

• Sneha (unctuousness) is the very essence of human life.
• The Prana or vital force depends on unctuousness/Sneha.
• It emphasizes the importance of fats and lipids in human physiology.
• Both internal and external oleation is needed to maintain proper unctuousness in the body for optimal health and longevity.

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“Snehasaroayam purusha pranascha Sneha bhuyishtaha snehasadhyanscha bhavanti.”

Abhyanga

Abhyanga is a part of daily routine.

As a pitcher or dry leather or an axis of a wheel become strong and

Resistant to wear and tear by the application of oil. Similarly by the oil massage, human body becomes strong and smooth skinned, it becomes unsusceptible to diseases of Vata and resistant to exhaustions and exertions. (Ca.su.5/85-89)

“Abhyangamacharetnityam sajarashrama vataha

Dushtiprasadpushtayu swapnasutwakdadhyakrit”

Benefits

• Anti ageing- Nourishes the tissues and increases their strength.
• Helps to overcome fatigue.
• Corrects and prevents disorders caused by Vata.
• Promotes eyesight.
• Nourishment of the body
• Promotes longevity.
• Promotes good sleep.
• Healthy skin-maintains the original softness and luster of the skin.
• Capability to tolerate stress and strain.

Experimentally proved effects of Abhyanga

• Increases venous and lymphatic flow.
• Decreases stagnation of fluid in tissue space.
• Breaks the soft tissue adhesions.
• Induces sedation.
• Decreases pain.
• Increases removal of secretions from lungs.

Shiroabhyanga (Head Massage)

Mainly Head, ear, and feet massage should be done daily.

1. Regular Head massage helps in avoiding headaches.
2. Prevents hair fall, Premature greying of hair and baldness.
3. Improves the strength of the scalp and hair roots.
4. Increases hair growth and quality of hair.
5. Nourishes all the sense organs.
6. Promotes sound sleep.
7. Increases life span, and delays aging.
8. Removes dryness of the scalp, and itching.

Avoid head massage if the client has painful lesions, ulcerations, or inflammation on the scalp.

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“Shirahsravanapadeshu tam visheshena sheelayet”

Padabhyanga (Foot massage)

• Alleviates roughness, stiffness, dryness, fatigue, and numbness of feet.
• Imparts softness, strength, and firmness in feet.
• Clarity of vision.
• Pacifies Vata dosha.
• Reduces stress and anxiety.
• Promotes sleep and cures insomnia.
• Improves blood circulation.
• It relaxes the body and calms the mind.
• Enhance joint mobility and tone up the muscles and ligaments in the lower limbs.
• Help to relieve eyestrain and tired eyes.
• Restores and balances the body's innate energy.

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Different Oils

• Sesame oil –Vata and Kapha conditions
• Coconut –Pitta conditions

Herbal oils-

• Vata- Vata oil, Himasagara tailam, Brahmi tailam, balatailam, Mahanarayana tailam
• Pitta- Pitta oil, Chandanadi tailam, Ksheerabala tailam
• Kapha- Kapha oil, Triphaladi tailam
• Hair fall- Maltyadi tailam, Bhringraj oil.
• Dandruff- Durdurapatradi tailam.
• Other oils- Dhanvantaram oil, Sahacharadi oil, Mahamasha oil.

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Cont…

• Abhyanga should be done with warm oil usually.
• Should do daily.
• At least minimum 30-35 minutes.( 5 minutes for each position).

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Avoid

During indigestion.

Fever.

Predominant Kapha condition

Ama condition

Nasya

“Aushadham aushadhasiddho va sneham nasikabhyam deeyete iti nasyam” (su.ci.40/21)

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• Medicine or medicated oil administered through the nose is known as Nasya.
• It is helpful in promotion of health, especially of sensory organs, and is therapeutically indicated for the cleansing of supra-clavicular part of the body and also for palliation of diseases of the head & neck, and the management of many systemic diseases including endocrine disorders. (http://www.ccras.nic.in/content/pratimarsha-nasya)
• Different types of Nasya are mentioned based on mode of action, various forms of medications, and method of administration.
• Based on dose it is mainly two types –Marsha (6,8,10 drops) and Pratimarsha (2 drops)

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Pratimarsha Nasya

• A small and specific amount of Sneha (oil/ghee), dropped into the nostrils is Pratimarsha Nasya.
• Amount of Sneha sufficient to reach from nose to gullet, but it should not be too much to produce secretion in the gullet.(Chakrapani on ch.si.9/117).
• No complications
• Can be given in all seasons and any age, (child, elderly)
• Tender, weak, injured, thirsty
• Wrinkles, greying of hair.

Dose: two drops

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Cont…

Anutailam is mentioned in Dinacharya by Acharya Charaka.

prevention of diseases of the head, neck, oral cavity, and also respiratory disorders.

• Promotes the functions of parts above the neck –hair, eyes, ears, nose, and teeth.
• Prevents greying of hair and hair fall
• Prevents stiffness of the neck, headache, lockjaw, rhinitis, migraines, etc.

Pratimarsha Nasya is Contraindicated in chronic conditions, highly vitiated and aggravated doshas, alcoholics, and Deafness.

Timings: can be done any time, different timings given by Acharyas for ex. After getting up from bed, after brushing the teeth, before going outside, after exercise, after meals, in the evening, after elimination, etc.

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Cont…

• Face massage with oil and swedana with a hot towel or steamer
• 2 drops of warm oil instilled in each nostril, by tilting the head and neck slightly backwards or by lying down.
• Oil should be taken inside by deep inspiration, once it reaches the throat, it is spitted out.
• Gargling with warm water with one or two pinches of rock salt and turmeric.

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Significance of Food

The origin of life- and diseases - is food. Wholesome and unwholesome food articles are responsible for happiness and sorrow respectively. Food decides whether the human being can or can not sustain the diseases of body and mind.

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Ahara vidhi vidhan

One should follow the specific rules while consuming Ahara to remain healthy and have long life span.

1. Warm food (Ushna Ahara)
2. Unctous Food (Snigdha Ahara)
3. Proper quantity (Matravat Ahara)
4. Eat only when the previous meal is digested.(Jeerne Ashniyat)
5. No incompatible foods( Veerya Aviruddha)
6. Eat food in proper place and proper accessories (Ishta desha Ishta Sarvopakarana)
7. Should not eat too hurriedly (Na ati druta )
8. Not too slow(Na ati Vilambita)
9. Should not talk/laugh and be mindful while eating.(Ajalpa Ahasan Tanmana Bhunjita)
10. Eat food with due regard to own self (Atmanam Abhisameekshya)

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Cont…

• Favor fresh foods, freshly prepared—avoid packaged/highly processed foods
• Favor whole foods—avoid highly refined foods, e.g., refined sugar
• Avoid food additives, preservatives, pesticides, hormones, GMOs—favor organic if possible
• Avoid cold foods and beverages
• Take enough time to eat—avoid rushing meals
• Avoid overeating/eating too-heavy foods
• Favor lunch as the main meal of the day
• Emphasize lacto-vegetarian food sources

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Incompatible Diet

Viruddha Ahara (Incompatible diet)

• The food that is wrong in combination, has undergone the wrong processing, consumed in the incorrect dose, and/or consumed at the incorrect time of the day and in the wrong season can lead to Viruddha Ahara.
• which interrupts the metabolism of tissue, which inhibits the process of formation of tissue, and which have the opposite property to the tissue are called Viruddha Anna or incompatible diet. 
• any procedure, combination, dose, amount of food, opposite properties of food if consumed regularly can lead to several disorders.

Incompatible food combinations

• Milk is not compatible with fruits, melons, sour fruits, and bananas, radish, garlic, basil, leafy greens.
• It should not be consumed with salty items such as samosa/paratha /khichadi.
• Milk and salt-white sauce
• One should not consume fruits and milk with vegetables.
• Yogurt is to be avoided with cheese, hot drinks, sour fruits, milk, mangoes, nightshades, and beans.
• Yogurt should not be heated.

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Cont…

• Yogurt followed by hot coffee.
• Raw foods with cooked foods.
• Milk with jaggery
• Milk with honey
• Juices /ice creams after a hot spicy meal.
• Spicy food with cold drinks
• Sizzling brownie ice cream with hot chocolate.
• Ice cream in winter season.

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Cont…

• Consuming food items, which a person is not used to eating, different cuisines.
• Reheating the food.
• Reheating the oils.
• Sweet dishes after meals.
• Drinking cold water after ghee intake, after steam bath.
• Melons and grains.
• Combining sweet and sour fruits as fruit salads.

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Definition of Sleep

• Sleep is the non-deliberate absence of thought-waves or knowledge. Dreamless sleep is an inert state of consciousness in which the sense of existence is not felt. Sleep is a state in which all activities of thought and feeling come to an end. B.K.S.Iyengar, light on the yoga sutras of Patanjali; harpercollins publishers limited; thorsons 2002, samadhi pada 1/10 page no.60

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• When the mind including sensory and motor organs is exhausted and they dissociate themselves from their objects, then individual sleeps.

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Importance of sleep

• Happiness, misery, nourishment, emaciation, strength, weakness, virility, sterility, knowledge, ignorance, life and death – all these occurs depending on the proper and improper sleep.

• The same sleep, if properly enjoyed brings about happiness and longevity in human beings as the real knowledge brings about siddhi in a yogi.

Charaka Samhita, Sutra sthana 21/36-38

Night routine

• Go to bed by 10 pm, at least 3 to 4hrs after consuming light easily digestible and wholesome food.
• Comfortable, clean, sattvic atmosphere.
• Keep mind free from all fluctuations, distressing thoughts.
• Close electronic gadgets at least one hour before going to bed.
• Wash hands and feet before going to bed or shower.
• Practice Nadi Shodhana Pranayama.
• Head, foot and ear massage.
• Can diffuse essential oils- Slumber time Aroma, lavender, Jasmine, rose.

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Cont…

• Practicing gratitude can contribute to restful sleep.
• Reading spiritual literature.
• Listening to Gandharva veda.
• Can drink milk boiled with one to pinches of turmeric, cardamom and few strands of saffron.
• Fix the bed time and try to be consistent with it.
• Medhya Rasayanas.

Duration of sleep

• 14-17 hours For newborns
• 12-15 hours for infants
• 11-14 hours for toddlers
• 10-13 hours for preschoolers
• 9-11 hours for school-aged children
• 8-10 hours for teenagers
• 7-9 hours for young adults and
• 7-8 hours for older adults

Hirshkowitz M., Whiton K., Albert S.M., et al; National Sleep Foundation's updated sleep duration recommendations: Final report; Sleep Health Volume 1, Issue 4, 1 December 2015, Pages 233-243

Cont…

Day Sleep : considered unhealthy. Increases Pitta and kapha.

• Exception : Summer season, excessive exertion, singers, long lectures, travelers, children, elderly people, weak and lean.

Being Awake at night: Increases Vata and Pitta.

• Increases dryness in the body. constipation, weakness, giddiness, lack of concentration, hyperacidity, burning of eyes, burning of hands and feet.
• Unhealthy sleeping habits can lead to various mental and physical disorders.

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THANK YOU