Human body is a very complicated machine that requires regular servicing. Only vitamin pills, exercise and annual health tests are not enough. It faces seasonal changes, stress, lifestyle changes and a lot more; it fights against in numerous infections, trying to keep us alive.
Swasthyavritta (Sphere of health) series celebrates the boon of a healthy mind and body. In this series, you will learn how to strengthen the fortress of your body and mind, prevent disease before their very onset, instead of falling sick and then getting cured.
Because life is too beautiful and time is too precious to waste on getting sick!
Ritucharya is the first book in this series. This series has Dinacharya (Healthy Daily Routine according to Ayurveda), Ritucharya part II (Seasonal regimen according to Ayurveda) and many more to come.
Ayu is the span of life as defined as the time or duration till the combination of soul, mind and body works together.
Ayurveda is not the science of human body and its treatment; it is the science of life. In its defining shloka
Hitahitam Sukham Dukhamayustasya hitahitam
Mansch tachch yatroktamayurvedh sa uchyate
The knowledge of beneficial and non-beneficial, comfortable and uncomfortable lives and what all is suitable for such lives is said to be the knowledge of Ayurveda.
Beneficial life is the one spent in righteous, benevolent and joyous pursuits. It is good for the soul, mind, body, community and nature. Non beneficial is opposite. Yet beneficial life might or might not be comfortable. Vice versa non beneficial life might be very comfortable on the material front. Ayurveda stresses on making life beneficial as well as comfortable.
Beauty of Ayurveda is that it provides space to all kinds of people - vegetarians, non-vegetarians, righteous or sinful and describes how their lives can be improved.
Swasthasya swathya rakshnam, aturashya vikara prashman ch
Protect the health of the healthy and also treat disease of the sick
The subject or aim of Ayurveda is defined as “KEEPING THE BODY HEALTHY" and treating the ones who fall sick. Let us realize that treatment of diseases is defensive approach as compared to keeping the body strong and healthy, thereby eliminating the possibility of disease. Even after that, if any one falls sick, he should be treated.
There are so many disease causing factors among all of us but some succumb to them and fall sick, some recover and some do not. There are many people who will not fall sick at all in the similar circumstances. Diseases occur when there is suitable environment for them to occur, same is with various microorganisms. They can break the defence barrier of the body only if the body is too weak to prevent the attack or retaliate swiftly.
In order to understand the approach of Ayurveda towards health and disease prevention-
Let us imagine leaves falling from a tree of disease and our task is to keep the place clean. There are 3 ways to do it. 1) Either we can keep collecting the leaves 2) we can cut the weed down or 3) we can make the soil (environment) unsuitable for its growth. In this illustration collecting the leaves is maintenance of the disease, cutting the weed is killing the microbes or cancer cells etc., making soil infertile is turning the body environment hostile for the incubation of disease causing factors.
So Ayurveda works on mind and body, instead of killing external disease causing factors.
Following this logic, we should aim to have more preventive health centres than hospitals!
TACH CHAKSHUR DEVAHITAM
PURASTAACH CHHUKRAM UCH-CHARAT
PASHYEMA SHARADAH SHATAM
JEEVEMA SHARADAH SHATAM
SHRINU-YAAMA SHARADAH SHATAM
BHOOYASH CHA SHARADAH SHATAAT. - Yajur Veda 36:24
Let me live a hundred autumn
(Jeevema Sharadahshhatam)
Let me see a hundred autumn
(Pashyema Sharadahshhatam)
Modama Sharadahshatam
(Let me enjoy a hundred autumns)
ShriNavama Sharadahshhatam
(Let me hear a hundred autumns)
Ajeethasyama Sharadahshhatam
(Let me live invincible a hundred autumn)
Ayurveda instead of disease prevention, goes to the extent of making the human beings long lived to minimum 100 years (Jivem Shardah Shatam) and at the same time maintaining good health; to be able see properly for 100 years, to be able to walk etc. and most importantly ...to be able to think wisely for 100 years (which is the most important yet the rarest thing to be seen). Ayurveda maintains that living long is not enough… we should live disease free, not turn into a miserable cripple after 60 years but be able to walk, to see , to hear properly and above all to think properly for 100 years.
Keeping in mind that food cannot be cooked separately for all persons in a house, Charak describes the food quality that should be taken regularly for all seasons and all prakruti, along with food that should be used very rarely by all prakruti individuals.
Charak uses the word “abhyas” which means practice. It is very convenient and sometimes cheap to store dried meat or vegetables for easy use. But such products should not be used every day.
Food that is naturally juicy, when consumed in dried form tends to absorb extra water from the intestines for getting into its original digestible form.
It is said that such food takes a long time to get digested and after digestion does not fuel the digestive fire, instead leaves it weaker.
Let us take the example of putting sand on the fire, sand does not burn but brings down the intensity of fire.
Instead, meat or vegetables stored in pickled form are oiled, tender and better option for easy cooking than the dried ones.
Ayurvedic hypothesis is that the food items listed above diminish digestive fire and release more toxins than nutrients during their digestion. Only person with extremely good digestion power is able to absorb proper nutrition from them. Let us assume that it is like putting damp wood in the fire, which takes a long time to get burnt, produces a lot of smoke while burning and still does not get burnt properly.
According to Ayurveda, milk and curd are different in constitution and so is their digestion process. If we cook raw rice with already cooked rice then the cooked rice will be over cooked and lose its nutrition, or in another way the raw rice will not get cooked properly and will not be absorbed. When something is not properly absorbed in the body, it starts to putrefy and produce contaminants. Digestion of milk and curd together produces incompatible substances, which might not be easily absorbed, producing more toxins.
Beef and Urad Dal (Black gram) are described to be very dry and liable to cause diseases related to Vata Dosha. Beef is more hazardous than Urad Dal (Black gram) since its digestion is more difficult as compared to Urad Dal.
According to the International Agency for Research on Cancer, a part of the World Health Organization, red meat might have carcinogenic effect on humans, with possible risks for colorectal cancer, pancreatic cancer, Gastric cancer, and prostate cancer
Urad Dal (Black gram) is an important constituent in idli/dosa batter and also as flavouring in south Indian cuisine. Since it is used in fermented form, it changes its dry constitution, becomes slimy and more easily digestible. Use of Urad Dal as flavouring is a very miniscule part of the entire meal, so its effect is balanced by other constituents such as asafoetida, mustard seeds, Methi seeds (fenugreek seeds). Plain boiled Urad Dal also should be flavoured by Vata reducing herbs like asafoetida, mustard seeds etc. even when you are eating it once in a while.
It is important to note that the food passes through the digestive tract (stomach, intestines) and is kept there for a specific period or till reaching a specific condition, whichever parameter is reached first.
For example the food is kept in stomach till the ph. reaches a certain point or ideally for 1-2 hours. Similarly there is a time range of digestion in intestines also.
Sometimes because of wrong food choices, the body is not able to digest the food in stipulated time. It can be because of incompatible food combinations, heavy food or large amount of food or everything combined. So the food is held in the body for longer duration. The flip side is that food purification starts if the food is held in the body for a longer time or the amount or quality of digestive juices is not enough to cover the digestion and preservation requirements. The sugar in undigested or under digested food gets fermented and creates toxins, gas, bloating etc. Also the body energy is distracted and wasted in fighting any infection or discomfort arising out of this condition.
If this happens regularly, the person becomes more prone to diseases and faster aging.
So it is very important to see that the right food in right amount goes inside your body.
3 things are covered under this heading in Charak Samhita
Pippali (Long pepper)
Acids
Salt
Pippali or long pepper is used in many ayurvedic medicines. According to Charak, it should not be used independently everyday as a practice, because it has a tendency of causing phlegm, is said to vitiate Kapha and pitta and does not pacify vata also. It is beneficial to use Pippali only for a short duration, when prescribed by a physician.
Acidic food products such as aerated drinks, canned food, Tamarind, Vinegar, soya sauce, citric acid etc. should not be used in large quantity every day. They can be used as flavouring or seasoning agent in minimum required quantity. Also elderly people should refrain from using such sour tasting edibles, because they vitiate vata and cause joint pain.
Excessive use of acids cause early hair fall, damage to eye sight and impotence. It is interesting that Charak Samhita specifically mentions that people of eastern countries (China, Thailand etc.) use too much of acid in the food and that causes the specific facial features found in them.(Charak Samhita : Viman Sthana – 17)
Salt should be used in minimum possible quantities. According to Charak, excessive use of salt causes weakness and low stamina in the body, baldness, early hair whitening and wrinkled skin.
Amla can be taken in the form of a pickle, chutney or any other preparation. During the cold seasons, from Oct to April, amla can be taken in raw form or in juice form by Pitta prakruti people with excellent digestion. Amla cooked preparations are better for vata and kapha prakruti people.
Evaporated and condensed water is not only pure. It is believed that such water is easy to absorb as compared to non-boiled water. Probably it is because of elimination of the microorganisms in the water, so the liver as to work less in its detoxification process.
All these food items are easily digested with minimum production of toxins and contribute in fuelling of the digestive fire. Let us treat this food as the oiled, dry wood that catches fire instantaneously and burns without smoke, giving the vital heat and light to the surrounding.
Satmya means something that is naturally favourable or comfortable for the body. It is said that even if something is not compatible to the human body in general, after exposure for a long time, starting with small quantities; the body makes physiological changes to adapt itself to that particular substance. It can be anything, from excessive salt in food to poison. It is believed that in ancient times, little girls were given small portions of poison to develop them into assassins (Vish kanya or poison girls).
Satmya is of two types according to 2 Kshetra of human existence - Manasic (Mental) Satmya and shariric (physical) Satmya.
Mental Satmya is clearly more important than the physical Satmya.
Let us consider an example to understand the mental Satmya. Some communities eat living fish, because according to them it is the freshest, which is true beyond doubt. They have a mental acceptance for this recipe. But people unaccustomed to this, will find it very gross and unpalatable.
Let us take another instance; for stanch Hindus, eating beef will be absolutely disagreeable, even if they are starving. Same goes for pork in case of Muslims. Eating beef and pork is not seriously detrimental to human body in general. Only risk is the one posed by tapeworm infection. But a Hindu might feel sick of guilt after eating beef; this is more dangerous than actually falling sick.
Mental Satmya is very important. One should not eat anything that she/he does not like. In fact, according to the ayurvedic rule for ideal meal, one should eat things that she/he loves (Priya). A meal that does not result in happiness and contentment does not nourish the body. The concept of Satmya starts with the mind and evolves in the body. If mind accepts a food, body will be nourished from it. According to some researches, people hypnotized and given non-existent/ fake food survived and even gained weight!
Examples of shariric (physical) Satmya are multiple. Eating fish along with milk is not considered a healthy combination in ayurveda. But people in West Bengal are accustomed to it. Too much of vinegar is not a healthy choice, but people in China, Thailand etc. consume lots of vinegar every day and still stay healthy and live long.
The essence of Satmya is that either we should get accustomed to something or don’t eat it at all. Any variation from the ideal meal also comes at a price. Body has to accommodate the change somewhere else in the body or the mind. Charak says that generations of people habituated to excessive intake of acids have slanted eyes and wrinkled face, as in case of population of noodle eating countries.
Do not eat something that is not compatible to you mentally or physically in large quantities. If you must get adapted to the incompatible or astamya, start with little quantity in a disease free state of body and gradually increase the dosage according to your comfort. The initial quantity and the incremental dosage differ from individual to individual. Consulting an experienced physician will be a better choice.
According to Ayurveda, the real essence of a food item is not based only on the chemical composition, nutritional content or the calorie count.
The first parameter is the easy digestion of the food. If the stomach or intestine is not able to digest the food properly then all the nutritional value will go to waste. The factors responsible for easy digestion are 1) Temperature 2) particle size 3) amount of digestive juices required to burn the food. Therefore food which is freshly cooked or warm with smallest particle size (liquid or powder) and in right quality and quantity is the best food. No doubt milk is one of the best foods.
Second most important factor is easy absorption of food. There are various methods of absorption in the intestines. Diffusion is the easiest method; other types of absorption might require active effort by the body. Therefore the food that can easily diffuse the nutrition in the intestine is the best food. Otherwise we might spend 2.5 calories to gain 3 calories which is overall not the most profitable deal.
There are certain qualities that a meal must possess. Food devoid of all these qualities must be avoided. These qualities are stated below according to their priority.
Warmth ignites and aides the digestion process, which is like slow chemical based disintegration of the ingested food. Optimal temperature is crucial for proper functioning of digestive enzymes. Extra warmth can be done away with through blood circulation, but extra heat required for digestion takes long time to build if the food is cold. Warmth helps to digest even if the food is not tender, improper food, eaten improperly and in excess amount. Therefore warm food is the most important factor.
Warmth also triggers the taste buds. Even not very palatable food becomes bearable when it is served warm. It pleases the mind, which is another vital aspect of food. Fumes of warm food excite the sense of smell and increases salivary secretions.
Warmth relaxes the muscles of the alimentary canal and melts the mucus lining to ensure smooth passage of the food.
Warmth pacifies Vata and Kapha metabolism (excess motion or excess inertia) and promotes Pitta( transformation process). Both excess Vata and Kapha hinder the digestion process; excess Vata may cause gas trouble, pain due to tensed muscles or dryness, similarly Kapha can cause constipation and heaviness.
So Eating ice cream is not great, esp. for Vata people!
Snigdha has 2 meanings – 1) Made with love , 2) tender with moisture or oil
Food should be made with love and eaten with love! Everything has certain vibrations, positive or negative. Therefore food offered in Temples is called Prasad, ideally it is purified with positive feelings like happiness, gratitude, humility and love.
Also it is said that one should not eat in places where the food is not offered or cooked with love. That ways, you also ingest the negative vibrations along with food.
That is why taste of food cooked by mother in early years, lingers in the memory of a person throughout the life.
Also food should not be very hard or dry. The amount of moisture in the food helps the intestines to move the food easily, very hard pieces of food might hurt the inner linings of the intestine. It is easier for the digestives juices to penetrate moist food
According to Charak, the stomach should be filled 1/3rd with food, 1/3rd with water and 1/3rd with air to ensure proper movement of food in the stomach. Therefore we should stop eating when a little hunger is still left. One should not feel heaviness in the body after a meal.
According to Chakrapani (Ancient Commentator of Charak) one should include 175 gm. of grains, 40 gm. of soup (fluids) and 80 gm. of meat in a complete meal.
If the food is eaten before the previous meal is completely digested or without proper hunger, then the digestion capacity gets weakened. The digestive juices, ample to digest the next meal, take some time to get regenerated in their respective organs. Meals taken without the proper secretion of digestive juices, leads to improper digestion. Hunger signifies that the digestive juices are fully restored and have already started working in the stomach, and therefore it is best to eat only when hungry. Scientifically it is said that the food gets digested in 4-6 hours but every person is different and there are various factor governing the hunger and digestion capacity ; like age, physical activity, last meal, daily routine and Prakruti etc..
Improper digestion has 2 aspects: Insufficient digestive juices and delay in digestion because of other factors like heavy food, cold food, excess quantity or improper timing. Insufficient juices lead to incomplete disintegration of food. Since the food reaches a certain point in digestion and is sent to the next stage only after the reaching a certain level of disintegration, insufficient juices causes delay by stagnation of the food at one point. Also they are not able to prevent the purification of the food inside the body, which causes gas trouble and many other problems.
Therefore meal should be taken punctually, it helps your body to tune itself to your time table. The body can plan the digestion and other activities. Besides, more importantly, you should eat only when hungry and as much as hunger permits.
One should check for any allergies towards any food item. Some people are allergic to dairy products, some to eggs, some to certain fruits or vegetables or grains. For example, wheat causes allergies because of gluten contents.
According to Charak, each substance is digested in a different way in the intestine or each substance react differently to the digestive juices. Because of different Prakruti of individuals, the same substance might be digested, absorbed and effect the body in different ways.
It is very important to have clean surrounding for a meal as insects might contaminate the food. This is very basic. Charak uses the word “ Priya” meaning the one you love. One should have food in the place which is loved by the person, place decorated according to the taste of the person, with friends or loved ones if possible, with appropriate resources.
Charak also stresses the importance of feeling gratitude, contentment and happiness during the meal, even if it is not great food. If you don’t like the food, you can leave it but preferably should not eat with a distressed mind.
Digestion of food starts in the mouth as saliva mixes with the food. Also food gets broken into smaller pieces by chewing, which increases the surface area for further digestion of the food. People who swallow the food few seconds after putting it in their mouth, ensure improper digestion and thus incomplete absorption of nutrients. Such people even on consumption of a balance diet, might have deficiencies because of low absorption.
Also chewing for some time helps you feel the taste, texture and smell of the food. If you take interest in your food, it will reduce other stresses while eating. Also the food eaten with pleasure nourishes the body better.
Some people have tendency of thinking or doing other things at the time of eating. Some chew unnecessarily for a very long time. They get the feeling of boredom or the hunger is no more after sometime. So these people might have poor intake of food.
According to Prakruti, normally Kapha Prakruti people or even Vata Prakruti people might face this problem. Pitta Prakruti people, in normal condition, have good hunger and good concentration.
Slow eating is esp. not good in the cold seasons of the year since less food intake might lead to various digestion problems as discussed earlier.
Talking or laughing might lead to food entering the air passage, which is lethal.
This is the last factor mentioned, which signifies that it is the most dispensable one, but at the same time, if convenient and affordable, one should always have tasty food, cooked well with nice fragrance and beautifully presented. The point is that the unhealthy/cold/very dry food, even if tasty and good looking, should not be given preference according to the earlier mentioned factors.
There are preachers who say that you should have control over your taste buds. And in order to ensure this, they insist on eating tasteless food, which is a wrong approach. Eating bad food increases craving for good food. And good food is body’s natural requirement, because good food positively affects not only body but also the mind.
Food consumed without following any of the above guidelines creates “Aam” or toxins in the body.