Ayurveda is seen to gain popularity and importance among other medical systems of the world. This is the reason why Ayurveda meets and expos are judiciously being conducted all over the globe. Thus this is another reason for the happening of the 7th World Ayurveda Congress. This time it seems that Kolkatta is the lucky Indian state to host this annual affair. The Science City in Kolkatta, which is the largest science centre in the Indian subcontinent will be the venue for this event. The participants for the event will include all the big names of Ayurveda. The event is presumed to be held from December 1 – 4, 2016. The chief patrons of the event include names like Shri JP Nadda, Hon’ble Minister for Health and Family Welfare, Govt. of India and Shri Sripad Yesso Naik, Hon’ble Minister for AYUSH, Govt. of India. Shri Ajit M Sharan, IAS and Dr. Soumya Swaminathan will chair the National Steering Committee and National Organizing Committee respectively.
Category: Ayurvedic Principles
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Ayurveda for Kids *Dr. Lakshmi Anoop
Ayurveda is an ancient, time-tested style of holistic medicine that supports one in allowing better health and happiness into life. “Ayur” – life or longevity and “Veda” – knowledge; so Ayurveda is the “Knowledge of Life or Longevity”. As one applies the principles of Ayurveda in his day-to-day life, he can live a disease free, long life. The prime objective of Ayurveda is to prevent dis-ease. As children are the building blocks of the society, incorporating Ayurveda principles in their lives will help enhance their physical and mental health, thereby promoting a healthy and disease free society.
The physical and mental development during childhood period forms the foundation of the rest of his / her life. Diet, Lifestyle and Behavior are very important to maintain Child’s mental and physical health.
DIET
Five Main Rules of food intake –
- Take timely meals in proper quantity, preferably freshly prepared and warm
- Concentrate on food while eating and eat food at pace. Avoid watching television, talking or laughing during meal
- Eat in relaxed condition, be seated
- Don´t eat too slow or too fast
- Avoid fasting and overeating
Foods for health and promoting growth in children –
- Recommended fats – Ghee and olive oil.
- Recommended sugar includes organic raw sugar, honey, rock sugar, and jaggery.
- Excess of anything, even though good for health is not advisable.
- Recommended dairy products – Milk, paneer, freshly made curd and buttermilk.
- Recommended Nuts and Dry fruits – Soaked raisins, almonds and walnuts.
- Recommended Spices – Turmeric, pepper, cumin enhance digestion.
- Reduce junk food or canned, frozen or packaged foods, carbonated drinks.
LIFESTYLE
Ayurveda daily routine – better health 24 hours a day –
From bedtime to bedtime there is a full day of simple Ayurvedic activities that promote health and wellbeing. Introduce a child to these at an early age and they can become habits for life.
- Ayurveda recommends an early bird lifestyle – Waking up at sunrise (5 – 6 am)
- Face/nose/mouth wash – Wash your face and your eyes with water. Scrape your tongue with a tongue scraper and gargle mouth with sesame oil.
- Exercise – Early morning exercise removes stagnation in the body and mind and allows your energy to flow. Walking / pranayama (breathing exercises)/ yoga – 30 minutes.
- Self-Massage – Massage keeps us strong and is beneficial for body and mind. Ayurveda recommends that you massage yourself with a bit of warm oil for about 5 minutes is sufficient. Massage the scalp, forehead, hands and feet.
- Bath – Daily bath helps maintain personal hygiene and gives a feeling of freshness to start the new day.
- Eat your breakfast – Eat before 8 am. Eat moderate breakfast, preferably cooked food and not sandwich or biscuit daily.
- School/ Office – Do all work mindfully and at pace, concentrate on what you do.
- Midday lunch – It should be the only heaviest / main meal of the day– Eat between 12.30 – 1.30 pm.
- Short nap can be taken if needed after lunch for 15 – 20 min. Do not sleep, but a short nap is no harm.
- Meditation – In the evening back home, after refreshing, sit still in a silent area and focus on your breath.
- Evening hours – Use less TV and computer, utilize time for more productive work or studies or sports.
- Dinner – Dinner is recommended to be taken between 7 and 8 pm and should be lighter. Do not go to bed or watch TV or Computer immediately after dinner. Walk few steps inside the house after dinner to enable digestion.
- Sleep – Go to sleep early, between 9 – 10 pm.
BEHAVIOR
Behavior also plays an important role in children’s health. Because children are in the growing, stage of life, it’s especially important that they see only nurturing television shows and movies. Watching violent entertainment or spending time with friends who are often angry or jealous can create impurities in the mental channels. This results in a decrease in mental acuity and creativity. AcaharaRasayana (Behaviouralrasayana) comprises of health-promoting behavior.Some behavioral Rasayanasare Regular Meditation, Be sweet spoken, kind, gentle, calm, truthful, loving, compassionate, polite, well-mannered, clean, optimistic, persevering, Respect parents, teachers and elders, Keep the company of good friends, Always follow your daily routine.
Present day problems of children
Today most children are affected with learning difficulties; low self-esteem and behavioral problems like impulsiveness, restlessness and hyperactivity, as well as inattentiveness are due to diet, lifestyle and behavior. Ayurveda helps in treatment and prevention of the present day problems, the natural way. Mental performance can be expanded to its full potential with proper nutrition, quality sleep and the balanced wisdom of herbs (MedhyaRasayana’s – For rejuvenation of the mind) that can strengthen the immune system, nourish the mind and support the health of children of all ages in a safe and holistic manner.
Need of Ayurvedic Awareness
In our modern world, we blindly believe that vaccinations and antibiotics are beneficial for prevention and treatment of diseases. Of course, at times such things can be necessary. But too often it can be substituted with Ayurvedic advises which is a safe and natural way to improve the function of the immune system thereby increasing disease resistance. Ayurveda has much to offer in the way of gentle and effective health care and disease prevention for children through diet and lifestyle, as well as the use of medicinal herbs and spices.
“The object of teaching is to enable a child to get along without his teacher.” This quote has a connection to Ayurveda. So let’s educate growing children about the benefits of Ayurveda for a healthy future.
* Ayurveda Physician at Chakrapani Ayurveda Clinic & Research Centre, Jaipur, India
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Analysis of the Panchamahabhutha Theory in Ayurveda
“ There should be some factors in the surroundings that make substances audible, tactile, visible, tastable and smelled. These factors are considered to be the Five Elements or Five Mahabhuthas, responsible for the above properties of substances. “
The focus of this article will be to give an idea on the working principle of Ayurveda and make the reader understand what are Panchamahabhutas (Five great elements) and how we apply this theory in Ayurveda.
Knowledge and means to attain knowledge:
The obtained information analyzed and applied skillfully for a purpose is called Knowledge. Information is the collection of data from our surroundings or environment, and how do we get information? Or what is the way to understand the environment? What are the tools needed to collect information from the environment.
The tools for understanding the environment or gathering of information from the environment are the 5 senses. We see, hear, touch, taste, and smell, to get information from the environment. Do we have another choice? No, we have our 5 senses as our tools to gather information. These five senses are known as the 5 Indriyas .
- Shravana Indriya (Ears) to perceive information by hearing
- Sparshana Indriya(Skin) to perceive information by touching
- Darshana Indriya(Eyes) to perceive information by seeing
- Rasana Indriya(Tongue) to perceive information by taste
- Ghrana Indriya(Nose) to perceive information by smell
The information that we receive through this 5 indriyas, we can call direct information . This way of achieving information is known as prathyaksha (Through senses) . This information that we receive from prathyaksha is further analyzed , with the help of manas or mind . This method of analysis and inference is anumana . So the 5 indriyas are the means to achieve prathyaksha knowledge, and Manas is responsible to achieve anumana knowledge. Therefore manas is considered the sixth indriya .
In summary, I say that the information is available in the environment in the form of sound, touch, sight, taste and smell. And means to achieve these information are prathyaksha with 5 indriyas and anumana with the 6th indriya manas .
Now the question arises:
What are the factors that are responsible for Sound,Touch, Sight, Taste and Smell in this area?
There should be some factors in the surroundings that make substances audible, tactile, visible, tastable and smelled. These factors are considered to be the Five elements or Five mahabhuthas, responsible for the above properties of substances.
- Akasha is the factor that makes a matter audible
- Vayu is the factor that makes a matter tactile
- Agni is the factor that makes a matter visible
- Jala is the factor that makes a matter tastable
- Prithvi is the factor makes a matter smelled
The emergence of these panchamahabhuthas during the formation of the Universe, as we know from an unknown source (avyaktha ) . The formation of the universe is a very vast topic and out of scope for this discussion.

I would not call these pnachamahabhuthas as Space, Air, Fire, Water and Earth because of the following reason. These mahabhuthas in their subtle form are not visible for the naked eyes and this subtle form is called as nithya rupa and which undergoes different permutation and combinations to form the macroscopic matter called anithya rupa . Anithya rupa can be destroyed and brought back to nithya rupa while nithya rupa is indestructible . Out of the Five mahabhuthas all exist in both forms except akasha. Akasha has only one form and its is nithya rupa. These different mahabhuthas combine together and give rise to different matters. Earth is formed of all elements with dominance in prithvi mahabhutha (it can be considered as anithya rupa of prithvi mahabhutha) , Water is the anithya rupa of jala mahabhutha and so on. Nithya rupa of panchamahabhuthas are in paramanu (atomic) state .
Each paramanu state of mahabhutha contains all the other, they exist in the form of combinations that are known as pancheekarana . Each of the five elements is divided into two halves and each half is further split into four parts. The four parts are now filled with other four elements. Akasha paramanu has ½ Akasha+ 1/8 prithvi . Likewise, it goes to the other elements. This process is referred to as the pancheekarana of subtle elements. Several permutations and combinations of these Mahabhuthas lead to the formation of all living and non-living things that we perceive around us in this world. This means that all the things around us are made from panchamahabhuthas .
As we know that neurons are the structural and functional unit of the nervous system, these Panchamahabhutas are the structural and functional unit of all living and non-living things we touch, see, taste, smell and hear.
In short: According to the theory of panchamahabhutha all living and non-living, natural and artificial things in this world are formed from the five elements. Hence the human body is also made up of panchamahabhuthas .
Panchamahabhutha and Ayurveda:
Now we know that our body is made like all other substances from panchamahabhutha. Anything made of Panchamahabhutha is called bhouthika – that is, physical. This means that our bhouthika body is nourished by the bhouthika food. Our body as well as the food or drugs that we take are made of panchamahabhuthas. Improper intake of food or improper behaviors can cause disturbances in mahabhuthas and cause disease in bhouthika body. Then we use the corresponding bhouthika drugs to compensate for the bhouthika body.
When a person is sick, then we should analyze what the problem is in his panchamahabhuthas , then we should give him the medicine that contains the right amount of panchamahabhuthas for his present condition.
The next question that should be considered:
How can we know that there is an imbalance of mahabhuthas in the body?
Moreover, how can we analyze the mahabhuthas in a drug or a plant?
Five bhuthas (elements) can be categorized in to 3, in order to study and analyze the function of the body.
Akasha + Vayu = Vata
Agni = Pitta
Jala + Prithvi = Kapha
These three are considered the physiological aspect of the human body and are known as doshas , which means three doshas. The Vata dosha is : akasha and vayu are predominant. If there is a quantitative and qualitative increase in the akasha and vayu – mahabhuthas in a specific body , then Vata dosha is aggravated in this body, which in turn shows the signs of increased Vata. And decrease in the same mahabhuthas tends to reduce Vata . The same principle is valid for Pitta and Kapha.
Therefore, it’s our goal to find the right medicine or treatment that can bring this into balance. For example, in the increase of Vata we should find a drug with the dominance of jala , prithvi or agni or their combination. We should not take those drugs with predominance in akasha and vayu , because Vata is aggravated by the increase in akasha and vayu .
How can we know the existence of bhuthas in a particular plant? To get to know the effect of a plant or a medicine, In Ayurveda we analyze the 4 main characteristics of plants.
Drugs are analyzed by the following properties.
Rasa——- taste
Veerya——- potency
Vipaka ——– property after digestion
Prabhava——- Special property
There are six types of Rasas , and each has its predominant mahabhutha .
Madhura —–sweet——– Prithvi + Jala
Amla———– sour———- Agni+ Prithvi
Lavana——– salty———- Jala + Agni
Tiktha——— bitter——— Akasha + Vayu
Katu———– pungent——— Agni+ Vayu
Kashaya—— astringent —Prithvi + Vayu
From the above table we see that the first three rasa are formed from the dominance of two bhuthas of Prithvi , Jala or Agni . Therefore, these rasas have the ability to reduce the enhanced Vata . There are plants with madhura , amla or lavana rasa , which are good medicines for Vata problems. This is just the basic idea of the principle of treatment in Ayurveda. Treatment relies on a lot more other factors.
Basic principle in therapy :
Disharmony in mahabhuthas can be understood by the imbalance in tridoshas and the appropriate drug for therapy (to attain the equilibrium) is selected according to the properties like rasa.
Example :
Madhura rasa made of prithvi and jala bhutha
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1. Decreases the aggravated Vata ( Akasha and Vayu predominant)2. Decreases the aggravated Pitta (Agni predominant)
3. Aggravates Kapha (Prithvi and Jala predominant)
The above mentioned is only one aspect of Ayurveda Treatment principles. Lots of other things like dhathus, malas, agni, srothas etc are to be considered to decide the shodhana or shamana Treatment.
To conclude:
According to Aurveda, equilibrium of doshas, dhathus, mala and agni along with intact soul, sense organs and mind is said to be health.
Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity……..WHO
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Time-tested tests
Ayurveda has been in practice for more than 4000 years, taking care of people’s health. It is still a vibrant branch of medical science, is part of the human fight against diseases, helps men and women keep healthy. At times it comes up with solutions to problems for which modern science has very little to offer. All in a
natural way. It has enjoyed a flawless continuity of legacy. How does Ayurveda, which had its origins when there was little opportunity for chemical examinations and colleting empirical evidence, has been successful in keeping up its legacy? How is it that its remedies work regardless of age, time, region and sex? It is told that a pupil once asked Acharya Charaka: “You have taught us all about diseases, their origins, their cures, specifications about medicine etc. But what if we meet a new disease, which you have not described yet? What should we do then?” To this Charaka is said to have answered as follows: “All diseases change. Some disappear, other appears in new forms and new diseases arise. We cannot learn all about the disappeared, existing and newly appearing diseases. Therefore you should learn ten principles of examination of diseases, which you should apply always in diagnosing diseases. Each time, if you do so carefully, you will find cause, nature and treatment of the diseases.” Ayurveda physicians till today follow those ten principles of examination (dasa vidha pariksha) which help them keep the flag of Ayurveda afloat in a changing world.The ten principles underline the fact that the appearance of diseases always changes with time, nutritional habits, climate, society, way of life etc, and hence it is impossible to foresee all future diseases. Today, new diseases such as AIDS break out and new forms of cancers are diagnosed. While it could put any physician, especially those who follow modern branches, in a spot, a learned Ayurevda physician would not waver as he always has a comprehensive tool to understand the disease. All that he needs to do is to strictly follow the golden principles of diagnosis Acharyas had prescribed. As Ayurveda focuses beyond the symptoms and seeks to unravel their reasons, instead of finding methods to suppress them, every physician conduct these examination,
if he were to be successful. This examination is divided into three stages where every possible causative aspect of the ailment is examined. The three stages are as follows:Observation (Darsanam): This is the first stage. Here, various factors like appearance, body build, age and other physical characteristics of the patient is thoroughly examined.
Physical checking (Sparsanam): In this stage, the body is examined physically by checking the pulse, palpation, (a method of examination in which the examiner feels the size or shape or firmness or location of something) percussion (tapping a part of the body for diagnostic purposes) and auscultation (listening to sounds within the body) are some different ‘sparsanam’ techniques.
Interrogation (Prasnam): In this stage the patient is asked about his ailments and the symptoms that he is observing on a daily basis. It helps synchronize the observation of the doctor with the feelings of the patient. The three steps are further elaborated in two ways – Dasavidha Pareeksha (tenfold examination) and Ashtasthana Pareeksha (eightfold examination).
The 10 point examination (Dasa vidha pariksha): It is important that the practitioner gain a thorough knowledge of the patient’s state prior to treatment through an analysis of the following ten components:
Body Constitution (prakruti): Prakriti refers to the physical condition of a human being. It is the sum total of the state of tridoshas and trigunas. Identifying the states in each place forms the first step in assessing the physical and mental state of a person. Ayurevda says one of the thridoshas is predominant in each human being, and classifies people accordingly. In some people, it could be a mixture of more than one. Determined by relative predominance of doshas during foetal development, the prakriti can be vatika, paithika, kaphaja, vata paittika, vata kaphaja, pitta kaphaja or samdoshaja.
Pathological State (vikruti): Vikruti is the vitiation of prakruti. Diseases caused due to vikruti are easier to treat than diseases caused due to prakruti itself. The state of vikruti is identified by closely examining the dhatus, malas, and the emotional control of the person. Related to the biological history of the diseases in its entirety, it enables physicians to consider the signs and symptoms of the disease in order to assess the strength of the disease, the causes, the doshas, the affected body elements, body constitution, time and strength of an individual.
Tissue Vitality (sara): Broadly speaking, there are seven vital tissues, namely lymph (rasa), blood (rakta), muscle (mamsa), adipose (meda), bone (asthi), bone marrow (majja) and reproductive tissue (sukra). Lymph in the skin is assessed by its smoothness, softness, clearness, thinness and whether the skin is covered with short, deep rooted and delicate hair. Percentage of blood in body is evaluated from the condition of the eyes, mouth, tongue, lips, nails and soles of the feet. When muscles are in perfect condition, the temples, forehead, nape of the neck, shoulders, belly, arms, chest, joints of the body, jaws and cheeks are covered firmly with the skin. People with healthy adipose tissue have oily skin and healthy hair, nails, voice and teeth. The health of bones is determined by pliable but firm forearms, chin, nails, teeth, ankles, knees and other joints of the body. Healthy bone marrow leads to good complexion and stout, long, round and stable joints. People with perfectly healthy reproductive system are strong and cheerful.
The condition of dhatus are classified into three: good (pravara), medium (madhya) and poor (avara). Pravara suggests excellent immune system and condition. It helps the predominance of the trigunas in the patient: a person is said to belong to the satwa group with if he has high emotional stability, clarity of thoughts, calmness, optimism etc. The lower levels will qualify him to be included in the rajas and tamas of trigunas, the three qualities of mind.
Physical build (samhanana):Body examination is carried out by direct perception – a healthy body being well- built with symmetrical
Adaptibility (satmya): Satmya is a process of measuring the capabilities of the person to physically or mentally adapt to changing conditions. It is a complex process, measuring the mental and physical reaction of the person to demanding conditions. His/her psychological, neurological, immunological conditions are checked. Indicating substances intrinsic to the bo y, satmya refers to two types of people: those that are strong, can adjust easily to difficulties and have excellent digestive capacity and those that are generally weak, intolerant to change and can have only few food options. This is an examination tool unique to Ayurveda.
Psychic Constitution (satwa): Satwa refers to the mind which controls the body in contact with the soul (atma). It is the capability of the person to continue doing what is required of him without giving heed to distractions—both physical and mental. A person can be judged to be of high, moderate or low mental strength.
Digestive Capacity (ahara sakti): This has to be judged from the individual’s capacity to ta1ke, digest and absorb food to the body. It also indicates the metabolic capacity of the person.
Capacity for Exercise (vyayama shakti): It indicates a person’s ability to stand physical exertion, and do hard work. Appropriate secretion of metabolic or endocrine products during physical exercise is essential for good endurance in demanding situations. It is can be low, moderate or high.
Age (vaya): The age of a person provides vital clues for the diagnosis and treatment. The physician compares the actual age of the person with his or her apparent age. If a person appears younger than he or she really, then it is a sign of health.
It is broadly categorised into childhood, middle age and old age. Along with the dasavidha pariksha, Ayurveda suggests an eight point examination (Ashtasthana Pariksha) to help the physician make the right diagnosis, especially the doshik imbalance. The following examinatiosn are part of it: pulse (Nadi), tongue (jihwa), stool
(malam), urine (mootram), voice and speech (Sabdam), body temperature, skin and tactile sense (sparsanam),
eye balls and vision (drik) and the physique (akriti).Pulse (nadi): It provides deep insights into the history of the patient. It gives the physician an idea about body nature, pathological state and imbalances of the tridhosha.
Tongue (jihva): By examining the tongue, a physician can assess the doshic state: a Vata-aggravated tongue is dry, rough and cracked, Pitha-aggravted tongue is red with a burning sensation and Kaphaaggravated one is wet, slimy and coated. It also gives an idea about the digestive system.
Voice (sabda): The voice is natural and clear when a person is healthy with the doshas in balance. It vecomes heavy when Kapha is aggravated, cracked under Pitha is aggravated and hoarse and rough when afflicted by Vata.
Skin (sparsha): Skin gives away the tridosha state in a person’s body. It becomes coarse and rough with below normal temperature (Vata), high temperature (Pitha) and cold and wet (Kapha).
Eyes (drik): A person with Vata domination has his eyes sunken, dry and reddish brown in colour. When Pitha is aggravated, they turn red or yellow and the patient suffers from photophobia and burning sensations. Vitiated Kapha makes them wet and watery with heaviness in the eyelids.
General appearance (akriti): A trained physician can judge the doshic influences from examining the face of the patient.
Urine (mutra): Examination of the urine helps identify the doshik imbalance in a body.
Stool (mala): When Vata is aggravated, the stool becomes hard, dry and grey/ash in colour. Excess Pitta makes it green/yellow and liquid in form whereas high Kapha lines it with mucus.
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Treating alcoholism
It is very interesting to go deep into the meaning of alcoholism in ayurveda. All the texts of ayurveda explain about ‘madhya’ and ‘madha’ i.e. alcohol and intoxification in detail.The effect of alcohol is same as the effect of visha or toxin, though it is less harmful.
But it doesn’t mean that alcohol has only ill-effects. Ayurveda is such a science which explains visha as toxins which destroys life, but when used in a perfect way it can save lives too. So we can find guidelines for selecting the liquor, its quantity to be consumed, company to be consumed it with, place to consume it etc. These are explained so much in detail that only an expert in this science can guide a person perfectly. Age, abnormality in the body or mind if any, family history etc are to be calculated for suggesting the perfect dose and type of alcohol. And if one follows the rules and regulations according to this science, alcohol can be considered as a good part of life.
Alcohol when properly consumed has a good effect on a person’s sleep, appetite, strength, bowel movements, sexual capability etc.There are instructions about the places where alcohol is to be served. This varies according to seasons. For example, in winter, it could be served near a campfire whereas in summer, a place near the riverside is suitable.
Ayurveda explains intoxification, that is the disturbed stages of mind and body because of the ill-effects of alcohol. This happens normally due to the over consumption of the drink.According to ayurveda the companyone keeps while drinking falls into three groups – ‘Sathwika sabha, Rajasika sabha and Thamsika sabha.’ In this, ‘Sathwika sabha’ is a party of gentlemen. They enjoy their drink and stop drinking in the first stage of intoxification. In the case of ‘Rajasika sabha,’ the drinkers become loudspoken, make irrelevant talk and sometimes become a nuisance. In the case of ‘Thamasika sabha,’ the person will be sober and sorrow will be expressed more on the face.
Three stages of ‘madha’ or intoxification is explained and it is advised to stop in the first stage to avoid the ill-effects of it.
Ayurveda gives a very detailed description about the treatment aspect of intoxification. These treatments are based on the disturbance in equilibrium status of doshas in a person such as vatha, pitta and kapha. The treatments include panchakarmas such as vamana, virechana, vasti and nasya. The treatment also includes external therapies like lepana (application of medicated paste), Abhyanga (oil massage), udhwarthana, dhara, kashaya snana etc. There are also many oral medicines.Ayurveda also describes special medications to contain alcohoism. Milk is said to be the best in treating alcoholism. Different types of soups are advised. Ayurveda also attaches more importance to a psychological approach in treating alcohol addicts.
There is a detailed explanation of chronic cases of alcoholism. Different complications which arise due to excess consumption of alcohol are aso describes in detail.
So if one takes alcohol with the advice of a good ayurveda physician, it will always yield good results. -
Sleep well to wake up refreshed
According to the Ayurveda Samhitas, Ahar (Diet), Nidra (Sleep) and Brahmacharya (Appropriate sensory indulgence) are necessary to maintain a healthy life. Nidhi Pandya focuses on why sleep should be given the importance it deserves and how good sleep is an opportunity for the body to heal at the cellular level.
Today we have a generation that is at one level harried by the fast pace of life and, at another, obsessed with their diet and exercise. However, sleep is often not given the importance it deserves. Essentially, sleep happens when the body is at rest and it is an opportunity that the body gets to heal itself.
Insomnia or sleeplessness can, therefore, be destructive if left unaddressed. It not only has the power to damage your health, but will also seriously compromise the quality of your day. When the mana(mind), indriya(senses) and sharira (body) are not rested well, they all perform at below optimum level.
Therefore, we need to understand the mechanism of sleep and reset it so that we get a good night’s sleep.
Sleep mechanism
As diurnal mammals, our sleep is dictated by the circadian rhythms of the universe, i.e., the cycle of the sun. When the sun goes down and our eyes sense darkness, the brain releases certain hormones like melatonin and it goes into a subtle frequency, slowing down our body and finally putting it to sleep.
The second determinant to sleep is our body’s own rhythm or internal clock. This trains the body to sleep at a specific time. So, even if we travel to a different time zone and if the sun is up and bright, the brain will prepare to sleep because it has created its own rhythm. Gradually, the circadian rhythm will take over your body’s rhythm and automatically adjust to the jet lag.
Insomnia (Nidranash)
When our brain does not release the required amount of melatonin due to any reason, insomnia occurs. This can be due to anything ranging from lack of physical work, overworking or even too much time spent on the screen. Let’s understand this better.
Types of Insomnia
- You can’t go to sleep – If falling asleep is a problem, it is usually the Rajoguna (the quality in the mind that keeps you engaged with the world) that is at play. At this stage, the brain is confused about whether it wants to release melatonin to put you to bed or serotonin to keep you going. This happens when we find it difficult to disconnect ourselves and are overly wired.
Intense thoughts, loud sounds, cell-phone light, bright lights, lack of physical strain can all fool our system that it’s still daytime and we need to keep going. Additionally, according to Ayurveda, the ideal time to go to bed is the evening Kaphatime of night (from 6PM – 10PM). If we still are awake after 10 PM, we naturally enter the Pitta time of the day and our nervous system gets wired again.
- You can’t stay asleep – In this type of insomnia, falling asleep is not a problem, but staying asleep is. This happens when a person has a heavy belly or is physically exhausted but the mind is still very active. After one or two sleep cycles, the body receives the bare minimum rest it needs and the mind goes into wakefulness again. This type of insomnia becomes harder to treat as time progresses.
A person may also wake up after a few sleep cycles if there is sickness or pain involved. It is important to know that when a person wakes up between 2AM and 6AM, it is the Vata time of night. Vata is responsible for keeping the mind active and so falling back asleep may automatically become more challenging.
What can be done?
To treat insomnia means to regulate Vata successfully. Vata can be tackled through lifestyle changes, changing food habits and external therapies.
Let’s have a look at each.
Lifestyle
- Hitting the bed before the Pitta time of the day, i.e., before 10pm, can help with a good quality sleep. This is also the time when there is a surge in melatonin and the mind becomes calmer leading one to sleep fast.
- It is good to have a definite time to sleep and wake up everyday. This can help to set the internal clock and allow your brain to release melatonin more easily, providing you better sleep cycles.
- Keep the room dark and devoid of any sunlight or electronic light. This can help the brain to receive good sleep signals.
- Avoiding all activities for at least 2-3 hours before bedtime is essential. This can calm the brain leading you to sleep easily.
- Wearing socks before going to bed can help to regulate the body temperature as well as the nervous system. This is especially good for those who wake up with sudden anxiety.
- Keep the temperature of the room cool, but use a heavy blanket to cover yourself before sleeping. A heavy blanket can keep the Vata regulated and the nervous system and brain quiet, thus providing better sleep.
- Pray or meditate right before bedtime as this activates the body’s parasympathetic mode, thus putting the body in rest and digest mode. This makes it easy to fall asleep and stay asleep for a long time.
- A warm shower early in the evenings, especially during summer days, can relax the mind and make sleeping easier.
- Sleeping on the right side is good as it promotes better sleep. Sleeping on the right side activates the ida nadi or the more cooler, calmer energies of the body.
- Overall stress management is an important factor in determining the quality of sleep. Meditation, cultivating faith, vow of silence for a few hours a day, limiting social commitments etc., are all useful in managing stress and promoting good sleep.
Food
- Consume only warm food after 4pm as this keeps the Vata Avoid fruits, yoghurt and anything raw.
- A warm glass of milk right before bedtime can also serve as a good tranquilizer.
- Extremely spicy foods and fried foods can lead to discomfort in the body and can thus keep the mind and body active and hot.
External Therapies
- Shiro Abhyanga or a good warm oil massage on the head can help to significantly quieten the mind and help the body to unwind and fall asleep fast.
- Shiro Pichu or a treatment where a cotton swab dipped in oil is placed on top of the head also helps to regulate Vata in the head region, thereby providing a significant positive impact on sleep.
- Karana Purana or putting a few drops of warm sesame oil in the ears before bedtime is very soothing and effective in shutting down the indriyas or the senses.
- Putting lavender essential oil on the pillow with the help of a diffuser is extremely powerful in inducing sleep, yet it is seldom used.
- Using white colour or water sounds in your room is especially helpful for those who wake up due to stress.
Still awake?
The most important thing to do is to remember not to worry if you find yourself awake in the middle of the night. Keep your phone away, your eyes closed and focus on your natural breath. Focusing on your breath will once again quieten the mind and induce sleep.
Once awake, turn on the lights or even keep your eyelids open. This will confuse the brain about the time of day and subsequently the melatonin production will be affected. You may also use lavender essential oil at this point.
But if you do wake up after 4.30 am, you can use this time to meditate or study. This time is Brahma Muhurta or that Vatatime when your brain is dominant in the element of ether. This means that your mind will be open and ready to receive. It is also a time when the spiritual energies in the universe are at their highest. So take advantage of it!
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Breath well with Shvasan Kriya
The body has different channels (srotas) which conduct materials and nutrients throughout the body as well as carries waste materials out of the body. There are a total of 13 srotas in the human body. Of these 3 are Prana Vaha Srota, Udaka Srota, Annavaha Srota, 7 srotas are responsible for the 7 dhatus in the body, 3 dedicated srotas to carry waste materials out of the body. Pranvahasrota, which is responsible for carrying life bearing air inside the body, has a major role among the strotas.
Ayurvedic definition of respiration
Shvasan Kriya (respiration) is an activity which is defined as the combination of Nishvas (inhalation) and Ucchvas(exhalation) which carries prana vayu through the Pranvaha srota and is the key to maintain vital body functions. Problems in the pranvaha srota leads to respiratory disorders.
Functions of the PranavahaSrota
All 13 srotas in the body are named on the basis of their functions and the pranvaha srota is no exception. Ayurveda considers prana vayu (air we breathe) and ahara (food) as prana (life), hence the channels that are responsible for carrying nutrients and oxygen are known as the pranavaha srota.
The pranavahasrtota is the western equivalent of the respiratory system. This helps in the Shvasan (respiration), a process in which shuddavayu is inhaled into the body and ashuddhavayu is exhaled. Disorders of this srota can lead to different problems such as shortness of breath, experiencing pain when breathing, wheezing sounds, irregular breathing patterns or interrupted breathing.
Common Disorders of the Pranvaha Srota
Respiratory disorders occur when the Pranvaha srotas are blocked. These disorders cause discomfort in the sufferer. Some of the most common respiratory disorders that afflict us are:
- Asthma: Asthma is a chronic disorder in which the bronchial tubes become swollen and filled with mucus. It makes breathing difficult. Other symptoms include coughing, wheezing, tightness in the chest, trouble sleeping, weakness & fatigue, nasal congestion and pain in chest. Children below 5 years may develop asthma but with proper treatment the conditions can significantly improve. Asthma is not curable but proper treatment can control and manage the symptoms.
- COPD: Chronic obstructive pulmonary disease (COPD) is a collection of different respiratory disorders that causes breathlessness. Here, patients are unable to exhale or inhale normally and they wheeze when they breathe. Lack of energy and tightness in the chest are some other symptoms of COPD. Under certain circumstances, especially due to infections or environmental factors, symptoms may worsen suddenly and last for several days. This is called an exacerbation of COPD. Prevention is the best defence against COPD since it is also not completely curable.
- Bronchitis: Bronchial tubes in people who have bronchitis make more mucus as a natural defence against germs, which leaves less space in the tube to carry air. This results in breathlessness, shortness of breath, fatigue and cough up discoloured (yellowish-grey, grey) sputum. Causes of bronchitis are weak immunity, smoking, gastric reflux and exposure to irritants.
- Pneumonia: Pneumonia is also an infection of the lungs in which the aveoli (air sacs within the lungs) are filled with puss, which makes breathing difficult. Since this is a contagious disease, children as well as adults can become infected when they are in contact with the infected person.
How to keep the Pranvaha Srota Healthy?
All organs in the human respiratory system are important. Throughout the span of our life, we use these organs every day to breathe. Our respiratory system is under constant attack from disease causing pathogens, environmental pollutants, allergens, smoke and dust. Hence, it is vital to prioritize the respiratory health. Here are some useful tips:
- Avoid smoking and the company of smokers: Nicotine smoke is the biggest cause of respiratory problems today. Smoking causes chronic bronchitis, emphysema, chronic lung diseases and even lung cancer. Cigarettes and bidis cause extensive damage to the lung structure and reduces the lung’s capacity to extract oxygen from the air and supply it to the blood stream. Second-hand smoke is equally dangerous as smoking. For this, the company of smokers should be avoided especially when they are smoking.
- Yoga and Pranayama: Special breathing techniques such as Kapalbhaati and Bhastrika have significant benefits for patients suffering from asthma, bronchitis and lung congestion. Practising these will help to strengthen the lungs, improve immunity and provide relief from mental and physical stress. Daily practice of these yoga asanas can help you to keep the lungs strong and disease-free.
- Morning Walks: If you are unable to practise yoga, try to incorporate 20-30 minutes of morning walk in your daily schedule. Morning time is considered best for mild physical exercises such as walks and stretches. Choose a good location without pollution where you can walk and do simple stretching exercises.
- Keep your hands clean: Most contagious diseases are spread by touch. Touching infected surfaces or infected objects is the most common reason for contacting disease causing germs. Use a hand sanitizer to wash your hands before consuming food or after being outdoors or in a public place.
- Anti-oxidant rich foods: Seasonal fruits and vegetables are highly beneficial in enhancing the immunity and supplying the body with the essential nutrients. This can strengthen the body’s internal defence mechanism and prevent disease causing germs from entering the body.
How Panchakarma Helps?
Panchkarma procedures like Vaman, Virechan, Nasya, Basti are especially effective in treating respiratory disorders. Not just that, pre-emptive Panchakarma therapies can help prevent respiratory diseases in the first place. Ayurveda recommends Vasantic Vaman (Vaman in Vasant Ritu) to prepare the body against natural Kapha aggravation in spring.
Panchakarma therapies become very effective when combined with a personalized diet plan prepared according to the person’s Prakriti and specific lifestyle regimen that compliments the therapies. This is where unique wellness centres such as Jivagram come into the picture.

