Ayurveda, popularly referred to as the eternal science of life, aims at maintaining health as well as treating diseases. Ayurvedic lifestyle codes, including daily regimes (DINACHARYA) and seasonal regimens (RITUCHARYA) promote physical as well as mental well-being by taking into account the mind, soul, sensory organs, digestive activity(AGNI), bodily humors (DOSHA), tissues (DHATU), and metabolic wastes (MALA).
As a result of the rat race that we are constantly engaged in, there has been a significant rise in the incidences of non-communicable diseases, such as hypertension, diabetes, and cardiovascular diseases, etc. The management strategies for these conditions are expensive, lifelong, often leading to adjustments in the quality of life. Abiding by dinacharya—a time-tested Ayurvedic day routine—is a potent way to boost immunity, thereby minimizing the likelihood of communicable diseases and creating healthy metabolic functioning to avoid non-communicable diseases. In this blog and in the upcoming blog, we will try to understand these Ayurvedic daily routine and how to incorporate into our fast-paced current life scenario.
Understanding Dinacharya and Its Components
Dinacharya is a daily routine designed by sages of Ayurveda to promote self-care through a set of daily activities from the time of waking up until we go to bed at night. The components of Dinacharya are as listed below:
- Brahma muhurtha uttana-waking up at brahma muhurtha
- Ushapana- drinking water
- Shouchavidhi/malotsarga – the process of defecation
- Danta Dhavana-brushing the teeth
- Jihvanirlekhana-scraping the tongue
- Aachmana-washing the mouth
- Anjana-applying collyrium
- Nasyam-instillation of nasal drops
- Kavala-Gandhusha-gargling
- Dhooma-pana-medicated smoke
- Tambula sevana-chewing betel leaves
- Abhyanga-oil massage
- Vyayama-exercise
- Udvartana-powder massage
- Snana-shower
- Bhojana vidhi-principles of food intake
- Sadvritta palana-following good conduct
- Ratricharya-bed routine
Looks like a big, long list that seems impossible🤔. Well, it only takes approximately two hours a day if you plan it out right! Plus, we’ll throw in a quick note with simple breakdowns at the end. But first, let’s dive into the details together!
What is the Optimal Time to Begin Your Day According to Ayurveda?
An individual desiring to attain optimum health must wake up early in the morning at Brahma Muhurta, provided that last night’s meal has been well digested. Brahma Muhurta is the time from 1 to 1.5 hours before sunrise and is recognized by Ayurveda as the best time to learn something or start something new since the body is rested and the mind is alert, concentrated, and peaceful. Brahma Muhurta is a very auspicious time, contributing to the enhancement of physical, mental, social, and spiritual health. Proper digestion of last night’s food is ensured by following the routine of having an early dinner that is easy and light for digestion. The benefits of waking up at this time can also be intensified by having an early night’s sleep, avoiding tension-inducing activities, and reducing exposure to noise, light, and gadgets, as well as by doing a gentle foot oil massage. These practices induce deep natural sleep, maintain optimal metabolism, and provide a refreshing and revitalizing awakening at Brahma Muhurta. Recent research has shown that the cortisol hormone, a major glucocorticoid, rises about 30 minutes following morning awakening at Brahma Muhurta, exhibiting characteristics of anti-stress action, immune regulation, and metabolic enhancement.
Ushapana: The Water Drinking Ritual
Ushapana refers to the mindful consumption of water at dawn. Sages advocate for the intake of approximately 640ml of water that has been stored overnight. This practice serves to cleanse toxins that accumulate in the gastrointestinal tract during the night, promotes effortless and thorough bowel evacuation, stimulates the metabolism, and assists in maintaining the balance of doshas, thereby fostering overall health and well-being. Rehydrating the body in the morning enhances energy levels as it replenishes fluids lost during sleep. Furthermore, adequate hydration also improves cognitive function and mental clarity.
Notes: One may boil and then cool the water to room temperature before storing it for overnight in a clean mud pot or copper vessel to enhance its medicinal properties. It is advised to consume warm water during the winter months instead of water at room temperature.
Shouchavidhi/Malotsarga – The Process of Defecation
Rising early in the morning and consuming water effectively stimulates the natural urge for defecation during the early hours of the day, largely due to the predominance of Vata Dosha (Apana Vayu). It is imperative to respond to this biological urge promptly. Ayurveda recognizes defecation as one of the natural urges that should not be repressed when experienced. The suppression of this urge can result in discomfort in the large intestine, recurrent headaches, stool obstruction, the formation of gas, and pain in the calf muscles. Additionally, if the suppression of this urge becomes a habitual practice, it may contribute to the development of chronic conditions such as hypertension, hemorrhoids, skin disorders, and acid reflux over time.
Danta-Dhavana: Brushing Ritual… And Ayurvedic Tooth Brush and Tooth Paste???
Practicing dental hygiene is recommended by Vaghbhatacharya in the morning and after every meal. The toothbrush should be made of herbal materials and possess a taste that is astringent, spicy, or bitter, such as twigs from trees like Indian beech, arjuna, Malabar kino, and neem, among others. It is advisable to avoid herbal twigs that have sweet, sour, or salty flavors. Furthermore, the toothbrush should be straight, measuring approximately 21 centimeters for improved grip, and it should possess a soft texture—neither dry nor hard—with a thickness similar to that of a little finger.
It is not possible for me to get the toothbrush mentioned by you….
Do not give up……mix the powders of triphala (refer to previous blog) – trikatu (ginger + pepper + long pepper) – trijataka (cinnamon + cardamom + bay leaf) in equal proportion with Himalayan salt …….your ayurvedic toothpowder is ready to use…..if you are thinking of toothpaste, mix honey to make a paste while using…
Researches say that the use of toothpaste containing additives such as chemical pesticides, genetically modified organisms, gluten, fluoride, saccharin, SLS, abrasives, carrageenan, parabens, triclosan, artificial sweeteners, and propylene glycol is ill-advised due to their detrimental effects. (Now take a moment for a thorough re-evaluation of your choice of toothpaste and toothbrushes.)
Jihwa-Nirlekhana: Ritual of Tongue Cleaning…
Scraping the tongue with a flexible metal strip or plant twig measuring approximately 17 centimeters is essential practice after brushing, as per the teachings of Sage Charakacharya. This daily routine prevents and mitigates diseases of the oral cavity, eliminates bad breath, enhances the perception of taste, balances Kapha dosha, and improves speech clarity. Contemporary research supports this practice, indicating that proper tongue scraping once daily effectively eliminates bad breath by removing coatings, toxins, and bacteria from the tongue while enhancing the functionality of the taste buds.
Achamana-Sipping The Water
A person with clean hands and feet should then sip water that can be held by cupping one’s own hands, which are clean and at room temperature, through the roots of the thumbs. This replenishes the water lost by the body due to previously mentioned routines like brushing, etc. It is noteworthy that Ayurveda recommends achamana after urination, sneezing, coming home from outside, showering, and getting up from sleep, which helps keep any contamination in check.
Anjana – Application of Collyrium to the Eyes
Among all the sensory organs, the eyes are regarded as the most important. Ayurveda advocates for the application of collyrium as an essential daily practice to safeguard the eyes from burning, itching, discharge, watering, pain, and other discomforts, thus maintaining the proper equilibrium of the tridoshas and enhancing the eyes’ capability to perceive even minute details. Souviranjana (antimony sulphide), widely available as surma or kohl in Indian markets, is deemed ideal for routine use due to its mild and soothing properties. Acharya Vaghbhata states, “Just as gold, which has lost its luster, is restored to its shine through the application of oil, cloth, and hair, similarly, the eyes can be purified by removing dirt and irritation through the use of anjana.”
Nasyam – Instillation of Nasal Drops
Ayurveda advocates for the consistent practice of Nasyam to ensure unimpaired vision, smell, and auditory perception, while also preventing conditions such as hair loss and premature graying, torticollis, headaches, facial paralysis, lockjaw, rhinitis, hemicrania, and tremors. This practice nourishes and strengthens blood vessels, joints, ligaments, and tendons of the head, neck, and shoulders, enhances facial expression, renders the voice melodious. Furthermore, Ayurveda recommends the administration of two drops of ANUTHAILA in each nostril following the application of anjana on a daily basis to attain the maximum benefits outlined above.
Kavala-Gandusha: The Art of oil pulling….
These practices are essential for maintaining optimal oral hygiene. Kavala is a technique in which one takes oil like sesame oil into the mouth and moves it around, gargling it towards the back of the throat until the oral cavity becomes full (or) one gets secretions in the eyes and nose. In Gandusha, the oral cavity is filled with oil to its maximum capacity, preventing swishing until one starts getting secretions from the eyes and nose. These methods strengthen the jawbones, enhance the quality of voice, nourish the facial muscles, increase the interest in food, and enrich the sense of taste; they also prevent dryness of the throat and cracking of the lips, make the teeth and gums strong, and prevent tooth decay and bad breath. It is important to note that one may choose to practice either of these techniques as part of dinacharya.
Closing Notes…..
We have yet to explore nine additional components under this topic, which will be addressed in our forthcoming blog next month. We have chosen to divide this subject into two blog posts, as research indicates that lifestyle disorders account for over half of the deaths occurring annually worldwide. The primary global risk factors for mortality include high blood pressure (13% of deaths globally), high blood glucose (6%), physical inactivity (6%), and overweight and obesity (5%). Furthermore, a faulty lifestyle has been linked to life-threatening diseases such as cancer. Due to deviations from the ideal lifestyle and a lack of synchronization with the circadian rhythm, individuals are spending an increasing number of years living with illness and disability. The rectification of a faulty lifestyle to manage diseases, alongside the adoption of an ideal lifestyle for preventive measures, represents a comprehensive and economically viable approach to combat the burden imposed by lifestyle disorders.
Let’s gear up to check out the next blog and then start bringing those ideas into our everyday lives for a healthier today and tomorrow!
Ayurnector 
Leave a Reply to Manjula Kadengodlu Cancel reply