E-ISSN:2456-3110

Review Article

life style management

Journal of Ayurveda and Integrated Medical Sciences

2024 Volume 9 Number 1 January
Publisherwww.maharshicharaka.in

Preventive health care and life style management

Maurya N1*, Ram M2, Nihor Tapsi Jaiswal R3, Saxena A4
DOI:10.21760/jaims.9.1.17

1* Neha Maurya, Post Graduate Scholar, Dept of Samhita Evum Siddhanta, Rajkiya Ayurvedic College and Hospital, Varanasi, Uttar Pradesh, India.

2 Manohar Ram, Associate Professor and HOD, Dept of Samhita evum Siddhanta, Rajkiya Ayurvedic College and Hospital, Varanasi, Uttar Pradesh, India.

3 Ram Nihor Tapsi Jaiswal, Associate Professor, Dept of Samhita evum Siddhanta, Rajkiya Ayurvedic College and Hospital, Varanasi, Uttar Pradesh, India.

4 Anjana Saxena, Reader, Department of Stri Roga Prasuti Tantra, Rajkiya Ayurvedic College and Hospital, Varanasi, Uttar Pradesh, India.

The primary cause of death worldwide has shifted in the recent century from communicable diseases to non-communicable diseases. The public health systems continue to face difficulties as a result of outbreaks of communicable diseases. It is acknowledged that changes in human behaviour and lifestyle are risk factors for the current public health issues, which have a substantial impact on wellness and quality of life. In addition to helping to prevent and treat diseases, leading a healthy lifestyle is essential for promoting overall wellbeing. Evidence-based methods for managing one's lifestyle have been made available by modern medicine, yet doing so successfully presents difficulties. The traditional practices of Ayurveda, Yoga, and Meditation appear promising as complementing methods to promote social welfare. The author puts up a fresh viewpoint and model dubbed "Integrative Lifestyle" that is based on data from both contemporary and conventional methods of lifestyle management. Ayurveda has made significant contributions to both the prevention and treatment of ailments. A healthy lifestyle might include behaviour that are outlined in depth in Ayurveda, such as Dincharya (conducts during the day), Ratricharya (conducts during the night), Ritucharya (seasonal conducts), Ahara Vidhi (diet guidelines), and Sadvritta (excellent conducts), among others.

Keywords: Dincharya, Ratricharya, Ritucharya, Yoga, Rasayan, Sadvritta

Corresponding Author How to Cite this Article To Browse
Neha Maurya, Post Graduate Scholar, Dept of Samhita Evum Siddhanta, Rajkiya Ayurvedic College and Hospital, Varanasi, Uttar Pradesh, India.
Email: 		Maurya N, Ram M, Nihor Tapsi Jaiswal R, Saxena A, Preventive health care and life style management. J Ayu Int Med Sci. 2024;9(1):122-131.
Available From
https://jaims.in/jaims/article/view/2916

Manuscript Received Review Round 1 Review Round 2 Review Round 3 Accepted
2023-11-03 2023-11-13 2023-11-23 2023-12-04 2023-12-16
Conflict of Interest Funding Ethical Approval Plagiarism X-checker Note
None declared Nil Yes 20.36

© 2024by Maurya N, Ram M, Nihor Tapsi Jaiswal R, Saxena Aand Published by Maharshi Charaka Ayurveda Organization. This is an Open Access article licensed under a Creative Commons Attribution 4.0 International License https://creativecommons.org/licenses/by/4.0/ unported [CC BY 4.0].

J Ayu Int Med Sci 2024;9(1)122
Neha Maurya et al. Preventive health care and life style management

Introduction

The incidence of lifestyle diseases like diabetes mellitus, hypertension, dyslipidaemia, and obesity associated with cardiovascular diseases is high on the rise. Cardio vascular disorders continue to be the major cause of mortality representing about 30% of all deaths worldwide. With rapid economic development and increasing westernization of lifestyle in the past few decades, prevalence of these diseases has reached alarming proportions among Indians in the recent years. As Ayurveda is recognized as foremost life science and describes ways to prevent and manage lifestyle disorders, the world is being attracted towards its potential. Ayurveda provides better solution in the forms of proper dietary management, lifestyle advises, Panchakarma and rejuvenation therapies. The holistic approach of Ayurveda, treating the patient as a whole, meaning intervention targeted toward complete physical, psychological, and spiritual well-being makes this science a wonderful option in lifestyle disorders. Basically, a particular lifestyle of person is a cumulative product of his/her physical capacity coordinated with psychological functioning, displayed in the form of habits, behaviour dietary and living pattern based on his own training sought from childhood, and mimicries he gained from his immediate companions including parents, siblings etc. Thus, it involves a pure psychological and innate control over the physical and sensory activities. When this initiation, control, and co-ordination are disturbed, it leads to the derangement of lifestyle and results in any lifestyle disorder.

Today, the average life expectancy is over 65 years and non-communicable diseases have emerged as the leading cause of deaths. As people continue to live longer due to advances in public health, vaccine and drug discovery, medical diagnostics and treatments, the critical parameters such as quality of life, wellbeing and patient satisfaction continue to remain a challenge today. Advances that have prolonged longevity of life have not necessarily translated into improvements in human wellbeing and quality of life. Sustainable Development Goal that focuses on ‘Health’ also brought into the forefront the “well being”agenda, announcing the goal of ‘Health and Wellbeing for all’ by 2030 .

Cause

The commonest causes of lifestyle disorders are eating unhealthy foods, over eating, over dependence on processed foods, energy drinks, artificial sweeteners and fast foods. Sedentary living, stress, smoking, drinking alcohol, poor sleeping habits which are all attributed mainly to the so called modern living habits and urbanization added with the altered eating habits makes the situation worse.

There is yet another significant problem of the modern world. That is poor exposure to sun light and fresh air. Diet and lifestyle are chief factors thought to influence susceptibility to lifestyle diseases. The nature and duration of work, the amount of time you spare for exercise and recreation, the time you spend with your loved ones, the stress factors, your physical activity etc decide on how soon you are likely to land up in any one of the lifestyle disorders. More work and no play, makes a lot of us prone to a host of diseases. Along with that there are certain other factors such as heredity, age and gender which cannot be avoided or controlled. But the other factors that can be avoided or controlled are drug abuse, tobacco smoking and alcohol drinking.[1] That is poor exposure to sun light and fresh air. Diet and lifestyle are chief factors thought to influence susceptibility to lifestyle diseases. The nature and duration of work, the amount of time you spare for exercise and recreation, the time you spend with your loved ones, the stress factors, your physical activity etc. decide on how soon you are likely to land up in any one of the lifestyle disorders. More work and no play, makes a lot of us prone to a host of diseases. Along with that there are certain other factors such as heredity, age and gender which cannot be avoided or controlled. But the other factors that can be avoided or controlled.

Materials and Methods

Classical Ayurvedic texts like Charaka Samhita, Sushruta Samhita, Astanga Samgraha, Astanga Hridaya with their commentaries and concerned topics from the texts Kashyapa Samhita, Bhavaprakasha, Bhela Samhita and Kaiyyadeva Nighantu, research articles related to this topic.


J Ayu Int Med Sci 2024;9(1)123
Neha Maurya et al. Preventive health care and life style management

Concept of Lifestyle

What is purpose of life?

धर्मार्थकाममोक्षाणामारोग्यं मूलमुत्तमम् |

रोगास्तस्यापहर्तारः श्रेयसो जीवितस्य च || (Ch.Sutra 1/15)

1. Dharma - Civilized life with high moral values

2. Arth - Earn livelihood

3. Kama - Procreation

4. Moksha - Salvation

Lifestyle is the way in which a person lives. It is a set of attitudes, habits, or possessions associated with a particular person or group (Lynn R. Kahle, Angeline G. Close, 2011). i.e. how, where and when a person is sleeping, playing, wandering, eating, swimming, walking etc. As quoted by Acharya Sushruta, Vyadhi Nigraha Hetavah (treatment modalities) are divided as Samshodhana (purificatory), Samshamana (palliative), Ahara (food) and Achara (activities) (Ananta Ram Sharma, 2008). Achara is of 3 types – Kayika karma (physical activities) like Vyayama (exercise), Vachika karma (Verbal behavioral) like Swadhyaya (reading) and Manasika karma (psychological behavior) like Sankalpa (determination). Among them, Achara can be included under the heading lifestyle (Y.T. Acharya, 2012). By the above definition of Lifestyle, it can be said that Vihara, Aharavidhi and Achara described in Ayurveda classics, can be included under the heading Lifestyle.

Arunadatta has classified Vihara as Niyata Kala (regular) and Aniyata Kala (according to specific condition). Niyata Kala Vihara includes Dinacharya and Ritucharya. Aniyata Kala Vihara includes Vihara according to Avastha (condition); (Y.T. Acharya, 2010) it can be taken as Vyadhi Avastha. Ahara Vidhi includes Ahara Vidhi Vidhana (rules of diet) and Bhojanottara Vidhi (conducts after meal); Achara includes Sadvritta.

Dincharya

The Dinacharya is one among them. The word Dinacharya comprises two words. The Dina and the Charya. The Dina means Day / Daily, whereas the Charya means Activity / regimens / movements. Dinacharya means daily regimen or conduct. Dinacharya play an important role to attain Purusharthas

(Dharma, Artha, Kama and Moksha). Dinacharya covers all the activities that man can perform spontaneously, deliberately which results both physical and mental fitness. The daily regimen also explains the various duties and is divided into two types viz; day regimen and the night regimen. The present study reveals the daily regimens, their types and methods according to various Ayurvedic texts.

Dinacharya comprises of waking up in the early morning, praising God, drinking water early morning after waking up, Mala Mutravisarjana, Cleaning of teeth, Tongue scraping, Cleaning of face, Mouth gargling, Application of collyrium, Nasal medication, Medicated smoking, oiling of head, physical exercise, Bath, Proper dressing, Smearing body with perfume, Proper food intake, Chewing of betal leaves, Attending prescribe profession, Achamana, Sandhyavandana, Ratribhojan and finally proper sleep.

Normal circadian rhythms are very important in day-to-day life to maintain biological clock. Ayurveda suggests to begin daily habits with awareness, early rising, avoid suppression of natural urges and eliminate wastes as per urge, keep the teeth & skin cleaned, regular use of massage (Abhyanga), regular daily bathing (bathing enhances the appetite and promotes longevity), consume suitable and wholesome diet according to the appetite and metabolic needs, since it is the basis of life and important for day-to-day promotion of health. Ayurveda has also suggested avoiding late night sleep and eating stale foods. These might lead to imbalance in the circadian rhythms and thus long term imbalance predisposes to lifestyle disorders. Therefore, one has to stay aware about this daily regimen for day to day promotion of health, boost immunity and prevention from lifestyle disorders. Here are some important follow up we should always use in our life style.

1. Bramhe Muhurtha Uttishtha

A healthy person should get up from the bed before one and half hour before sun rise. This is considered as best time for to attain knowledge. One should perform meditation in this period only. By meditating in this time, the hyper activity of the hormones become normal, and the Sattva which is quality of the mind gets activated. So, there is less chances of Prajnaparadha. Early morning waking up


J Ayu Int Med Sci 2024;9(1)124
Neha Maurya et al. Preventive health care and life style management

also stimulates the Melatonin which is mood elevator and helps the mind to keep in active and alert state.

2. Prabhate Kara Darshanam

Looking at our own palm hand - When early waking up from the bed one should look at own palm is considered as Mangalakaraka, Lakshmi Praptikara, Vidyapraptikara, Vignyanapraptikara.

3. Acahamana

Pada, Mukha, Prakshalana - Washing of feet, face hands etc. prevents the recurrent infection, and removes Alasya.

4. Grita Evam Darpana Darshanam

Looking one’s face into Ghee and mirror) - Looking one’s face into Ghrita and mirror helps to come out of mental confliction and prolongs longevity of life i.e., Ayushyaprada.

5. Usha Jalapana

Drinking of water and snuffing early morning - Drinking of water and snuffing of water or Nasajalapana is considered as Chakshushya, Medhya, Jaranashaka, Arshogna, Jwaragna, Udara and Vibandhahara.

6. Mala Mootravisarjana

Urination and defecation also called as Shauchavidhi. It prevents the diseases and provide Kanti, Bala, Pavitra, Ayushya, Alaskhmihara, Vrushya, Chakshushyam etc.

7. Dantadhavana

Cleaning of teeth and gargling the mouth - Helps to remove plaques, alleviates Kapha and Pitta, improves eye sight, cleanses the nose and ears.

8. Tongue scrapping

Helps to remove Gandhavairasya, Mala Shodhana, impurities of tongue, bad odours and coating on the tongue, removes obstruction, improves taste perception.

9. Istha Devata Smarana

Praising God or Thanks giving to Almighty God - A person should give thanks to almighty God is considered as Mangalakara and which one of the main factors which helps to liquefies our ego. And when ego gets liquefies it’s easy to attain Moksha.

10. Mukha Netra Prakshalana

Cleaning the face and eyes with Bhillvodaka Kashaya or Lodhra Kashaya or Amalaki Kashaya or Sheetodaka. Helps to relieve the diseases like Neelika, Mukhashosha, Pitika, Vyanga, Raktapitta. Washing with milk provides Snigdhata in Mukha and also Mukhadoshahara. Eye wash with Sheetodaka helps to purify the eyes and prevents the eye diseases.

11. Gandusha and Kavala

Mouth gargling and medicated oil and water in the mouth - Taila Gandusha leads to strengthening of jaw, voice, healthy face, improves taste and increases appetite, prevents dryness of mouth and throat, prevents cracking of lips, makes teeth strong. Sheetambu Gandusha acts as Kapaha Trishna Malahara, and Mukha Shuddhikara Sukhoshnaudaka Gandusha helps to removes Aruchi, Asyavairasya, Mala and Kapha Praseka.

12. Anjana

Application of collyrium - Application of collyrium acts as Netradoshahara, Kandu, Malaghna, Drushthikleda Rujapaha, makes eyes attractive and gives resistance to sun light and blowing wind.

13. Pratimarsha Nasya

Nasal Medication - The nasal medication is advised since birth to till death and is advised in diseases of Urdhwa Jatrugata Vikaras. The diseases related to shoulders, eyes, nose, ears, hair disorders, head.

14. Dhoomapana

Medicated smoking - Smoking with medicated herbs leads to Vata-Kaphahara, gives strength.

15. Abhyanga

Anointing the body with medicated oil - Anointing the body with medicated oil prevent Jara, promotes strength, prolongs life, fatigue, skin becomes beautiful and alleviates Vata disorders. Also prevents scalp disorders, ear diseases and prevents cracking of the feet.

16. Udvartana

The Udvartana is done with different medicated powders like Vacha, Lodhra, Triphala etc. and the Utsadana with small pieces of Isthka or any rough small rocks or wooden pieces. By rubbing


J Ayu Int Med Sci 2024;9(1)125
Neha Maurya et al. Preventive health care and life style management

with these the excessive oil, dirt and dead skin will be removed. By this applicator the skin become supple.

17. Vyayama

Physical exercise - Exercise makes the body stout, strong. Promotes virility, longevity, improves digestion, complexion, makes the body firm and compact.

18. Snana

Bath - Taking bath with medicated water helps to purify the body, promotes virility and longevity, eliminates fatigue, sweat and dirt. Increases body strength and digestion. Snana be taken either by Ushnajala or Sheetajala. Sheetajalasnana is Deepana, Vrishya and Ayushyaprada, Sthirikara, and Twagprasadakara. Whereas Ushnajala Snana is Balakara, Hridya, Chakshushyam.

19. Vastra Dharana

Proper Dressing - Proper dressing leads to Kamya - increases libido, gives fame, Ayushyakara prolongs longevity, eradicates poverty i.e., Alakshmihara.

20. Gandha Mala Anulepana

Smearing the body with perfumes or sandal wood paste. Smearing the body with sandalwood paste removes sweat, dirt. Improves complexion, and removes fatigue.

21. Bhojanam

Proper intake of food - Ayurveda elaborately explains about the food intake. The food should be taken two times in a day and it should be, warm and Snigdha, and should be consumed in proper place without talking. It helps to improve complexion, promotes life, happiness, strength promoting, Medhya, increases Ojas, Balakaraka.

22. Tamboola Sevana

Chewing of betal leaves with areca nut - Chewing of betel leaves with Khadir, areca nut after food intake, after bath, meals, and after Vamana Karma helps to pacifies all the Tridoshas, cleanses mouth, removes bad odour of the mouth, increases libido, and is Mukhakanti and Saundaryavardhaka also acts as Hridya and Galrogahara.

23. Vritti Dharma

Actively participating and attending the profession

- One should actively participate resume his/her duties like Krishi Pashupalana Vaniya, Rajopaseva etc. helps to attain one’s goal, Dharma, and gives happiness and satisfaction to the life.

24. Praying

Praying helps to purify the mind, and helps to prolong the life.

25. Ratri Bhojana

Night food intake - One should eat proper food at night light and less in quantity provides proper nourishment and which easily gets digested.

26. Nidra

Proper sleep at night - Proper sleep at night leads to happiness, nourishment, strength, virility and vitality. Brings Dhatusamya, balances the doshas, promotes good vision, complexion, and improves digestive power.

Ratricharya

The regimen followed from evening hour till night is knowns as Ratricharya.

1. Bhojana

Kaala (Timing of meal at night): One should take the meal within the first Prahara of Ratri (First three hours of the night). It should be taken in lesser quantity than that of lunch. One should avoid intake of food which is difficult to digest.[5]

2. Sleep

After taking a light and conducive diet, one should go to sleep with a pleasant mind on a comfortable bed, after offering prayers to God.[6] One should go to bed on time because it balances Dhatu, destroys Tandra (laziness), provides Pushti (nourishment), Bala (strength), Varna (complexion) and Utsaha (activeness) and improves Jatharagni (digestive strength). The length of nights is shorter in Greeshma Ritu therefore Divasvapna (day sleep) is advisable.

3. Sexual activities

According to Acharya Charaka, sexual activities are contraindicated during Greeshma Ritu. In Yogaratnakara it is advisable to perform sexual activity during the daytime at the interval of fifteen days. Acharya Bhela has mentioned a one month interval.[7,8,9]


J Ayu Int Med Sci 2024;9(1)126
Neha Maurya et al. Preventive health care and life style management

Sadvritta

To achieve this, Ayurveda prescribes certain codes of conduct and this is known as Sadvritta (Code of conduct). Sadvritta originates from two words “Sad” means good and “Vritta” which means conduct or behaviour or habits includes in our daily regimen. According to Ayurved, to maintain a healthy and disease free life everyone should follow Sadvritta mentioned in Ayurveda texts.[10] Sadvritta plays key role in the maintenance of health and prevention of disease. Sadvrittas are applicable to people of all age groups, at all times and at all places. Sadvritta are regarded as one of the measures to prevent various types of diseases. It also plays important role in personal cleanness of body and mind. Continues practicing these principles gives balance and peace to the mind. This is code of conduct for keeping good and balanced condition of body and mind. By following these, the person can achieve two aims together such as Arogya (health) and Indriya Vijaya (control over the sense organs).[11] In Charak Samhita, Acharya Charak mentioned the importance of Sadvritta as the person who follows the entire code of good conduct, will get healthy life without suffering from any type of disease.[12]

If someone ignores to follow the above-mentioned code of right conducts, then it leads to Pradnyaparadha which is main cause of manifestation of the various disease.

Follow this conduct

  • Always speak the truth. Try to speak at the proper time with words which are beneficial, limited, sweet and meaningful.[13]
  • Always stop performing physical exercise before getting completely tired. Don’t do over exercise. Because proper exercise brings about lightness, ability to work, stability, resistance to discomfort. It also stimulates the power of digestion.[14]
  • Do not sleep on a bed which is not comfortable. Because comfortable cot relive fatigue, aggravation of Vata, acts as an aphrodisiac, bestow contentment, good sleep and courage friendly to all living beings, pacify the anger, and console those who are frightened, help the poor, be truthful, peaceful, and tolerated of others harsh words and deeds of others.
  • Keep a smile on your face and should begin the conversation first. Always respect guests and show hospitality towards them.
  • Always remain in the company of teachers, elderly persons and successful person (siddha and religious) and always give respect and serve them.
  • Person should not go out without touching gems, feet’s of respectable person, auspicious things and flowers. Always wear auspicious herbs which are protective from evil like Tulsi, Sahadevi and Rudraksha.[15]
  • Everyone should pay respect to the Gods, Cows, Teachers (preceptors) elderly people and those who have accomplished spiritual.

Ritucharya

Ritu (season) classified by different features expresses different effects on the body as well as on the environment. Ayurveda has depicted various rules and regimens (Charya), regarding diet and lifestyle to acclimatize seasonal enforcement easily without altering body homeostasis. The prime objective of Ayurvedic system of medicine is preventive aspect, which can be achieved by the modification in diet and lifestyle in response to change in climatic condition. Ritucharya represents a very important aspect of preventive measure for various illnesses including lifestyle disorders as mentioned in Ayurvedic texts. It is the only system of medicine in the world which proposes the need of regular purification of the human biological system from gross level to the molecular level to render it suitable for self-recovery and therapeutic responsiveness. The human biological system continuously undergoes wear and tear and needs to be cleansed and rejuvenated regularly. Therefore, Ayurveda advises seasonal Panchakarma as preventive measure for maintenance and promotion of physical as well as mental health.

Ayurvedic system of medicine is Swasthyashya Swasthya Rakshanam, which means to maintain the health of the healthy, rather than Aturashya Vikara Prashamanancha, means to cure the diseases of the diseased.[16] For this purpose the Dinacharya (daily regimen) and Ritucharya (seasonal regimen) have been mentioned in the classics.

Yoga

Yoga in daily life is a system of practice consisting


J Ayu Int Med Sci 2024;9(1)127
Neha Maurya et al. Preventive health care and life style management

of eight levels of development in the areas of physical, mental, social and spiritual health. When the body is physically healthy, the mind is clear, focused and stress is under control. This gives the space to connect with loved ones and maintain socially healthy relationships. When you are healthy you are in touch with your inner Self, with others and your surroundings on a much deeper level, which adds to your spiritual health. The word “Yoga” originates from Sanskrit and means “to join, to unite”. Yoga exercises have a holistic effect and bring body, mind, consciousness and soul into balance. The main goals of “Yoga in Daily Life” are Physical Health, Mental Health, Social Health, Spiritual Health, Self-Realization or realization of the Divine within us. These goals are attained by Love and help for all living beings, respect for life, protection of nature and the environment, A peaceful state of mind, Full vegetarian diet, Pure thoughts and positive lifestyle, Physical, mental and spiritual practices, Tolerance for all nations, cultures and religions. Yogic techniques are known to improve one’s overall performance. Pranayama is an important, yet little known part of Yoga. Until recently, this art and science of yogic breathing was almost completely unknown to the common man like many other ancient Indian arts.[17] Pranayama techniques act to purify the Nadis including these three main energy channels.

Yogic approach to prevention and management of lifestyle disorder

Cultivation of right attitudes

The most important part of tackling lifestyle disorders is the cultivation of right attitudes by the development of Yogic attitudes toward every part of life. This is vital to reduce the stress that is more often an inner over-reaction than the response to any external stimuli. The attainment of clarity of mind (Chitta Prasadhanam) through the attitudes extolled by Maharishi Patanjali (Maitri, Karuna, Mudita, and Upekshanam) is to be inculcated by the therapist. The therapists need to stress the importance of the individual taking the opposite view toward negative thoughts and actions (Pratipaksha Bhavanam) as well as emphasis on the cultivation of Karma Yoga, Raja Yoga and Bhakti Yoga principles in daily life.

Healthy heart-friendly diet

It is important to have a diet that is of a healthy

nature. Meals should be taken regularly and there should be adequate amounts of green vegetable salads, sprouts, fenugreek, turmeric, bitter gourd, and neem. There should be the minimum possible amount of salt in the diet and it should have adequate potassium and calcium that are present in fruits and low-fat dairy products. It is important to maintain good hydration, and therapists need to stress that a loss of a few kilograms of body weight will help reduce the BP and enhance insulin sensitivity.

Some good pointers are: eat when hungry and after the previous meal has been digested, take regular small meals with complex carbohydrates, and avoid refined foodstuffs and junk foods.[18]

Breath-body movement coordination practices

Shavasana include Spandha Nishpandha Kriya (alternate tension and relaxation), Marmanasthanam Kriya (part-by-part relaxation), and Kaya Kriya (dynamic body relaxation). Jnana Yoga relaxation practices such as Anuloma Viloma Kriya and Yoga Nidra can help reduce stress levels and create psychosomatic harmony. Even simple Makarasana offers an excellent antidote to stress and benefits the patients of all psychosomatic disorders.

Dharana and Dhyana

Concentrative practices that induce a state of meditation include the popular Om Japa and Ajapa Japa. Chakra Dhyana is another useful practice while Mandala Dharana may be done on all Chakras with special emphasis on Anahata Chakra to harmonize Prana Vayu that is based in the heart region and on the navel centre to harmonize the Samana Vayu at Manipura Chakra.

Yogic counselling

This is a vital component of Yoga Chikitsa when dealing with any lifestyle disorder as Yoga is basically a preventive life science (Heyam Dukhkam Anagatham - Yoga Darshan II: 16). The counselling process is not a “one off” matter but is a continuous process that starts from the very first visit and continues with every session at different levels.

Rasayana

In addition to food and diet, Ayurveda propounds a separate concept of medicinal dietary supplements


J Ayu Int Med Sci 2024;9(1)128
Neha Maurya et al. Preventive health care and life style management

in the context of Rasayana (rejuvenative measures). Rasayanas can be used as nutritional supplement as well as medicine depending upon its various types. Most Rasayanas produce their nourishing and rejuvenating effect by promoting the Agni, Bala, acting as direct nutrients and by way of Sroto-Prasadan (purification of body channels), resulting in an improved nutritional status which further leads to an improved quality of Dhatus or body tissues. Although the Rasayanas are a generic class of restorative and rejuvenative supplements, many Rasayanas could be tissue and organ specific such as Medhya Rasayana for the brain, Hridya Rasayana for the heart, Twachya Rasayana for the skin, and so on.[19]

Discussion

In Ayurveda, it has been quoted that Ratri Jagarana is harmful to the body. It leads to Vataprakopa and Agnidushti. In human body, there exists a circadian rhythm in activities of digestive enzymes. Wakefulness in night causes disruption in circadian rhythm and disturbance in activities of digestive enzymes which leads to indigestion (Masayuki Saito et al., 1975). Except in Grishma Ritu, it causes vitiation of Kapha-Pitta and also it is a cause for Agnidushti. According to the researchers, daytime sleep disrupts the circadian rhythm of digestive enzymes. (Charles W. Atwood, 2008). In 21st century, due to industrialization, there is increase in number of shift workers. Health of shift workers is now becoming a problem. 2007 study led by the IARC (International Agency for Research on Cancer) showed that shift work has been associated with cancer (Kurt, Straif, 2007). Most common disorder in shift workers is Shift work sleep disorder (SWSD). It is a circadian rhythm sleep disorder which requires medications with circadian changes (C C Caruso, 2012). According to the modern researchers, there exists Gut-Brain-Endocrine axis which involves Ghrelin-Leptin hormones, Insulin, Orexins etc. Disturbance in this axis due to disturbed sleep pattern leads to diseases like Diabetes mellitus, Cancer etc. (Annette L. Kirchgessner, 2002; Y Wang, H Yang, 2004) According to Ayurveda, Vyayama leads to increase in Bala (strength), Agni (digestion). Modern researchers have proved that exercise increases significantly the plasma GH concentration and their combined effect induces a highly synergistic rise in GH (Foued Ftaiti, 2008). Exponential relationships

were found between increases in core temperature and plasma growth hormone, prolactin, and catecholamines during exercise, suggesting the existence of a thermal threshold for stimulation of hormonal release during exercise (M W Radomski, 1998). Physical exercise activates hypothalamus-pituitary-adrenal axis and increase number, function and movement of lymphoid cells (Alexander J. Koch, 2010). Mild to moderate exercise stimulates gastric emptying (Campbell J.M.H, 1928) and increases secretions of gastric juice which leads to rapid and healthy digestion (William Beaumont, 1838). Now days, due to growing use of technologies, daily physical activity is decreasing. Lack of exercise/ sedentary lifestyle leads to delayed gastric emptying (Campbell J.M.H, 1928). Exercise has role in treatment of diseases. It has been proved that exercise has role in the treatment of Diabetes mellitus and Obesity (Zinker B A et al., 1993; Epstein LH et al., 1996). Acharyas have quoted that Abhyanga is essential for maintenance of health. According to modern researchers, skin blood flow increases diverting blood from muscle following 12 minutes of massage which helps in lactate clearance and recovers body from fatigue due to accumulation of lactate in muscles after prolong exercise (Hinds T et al., 2004). Vegadharana has been contraindicated by Acharyas as it is a direct cause of many diseases. Researchers have been proved that voluntary suppression of defecation delays gastric emptying. (Tjeerdsma HC et al., 1993) and retention of urge of micturition causes significant increase in the level of blood pressure, pulse rate, respiratory rate, Plasma Catecholamine, Plasma 5-HT, urinary catecholamine and 5- HIAA (5- hydroxyindoleacetic acid) in healthy volunteers (Madhu Shukla et al., 1988). According to the modern researchers, voluntary suppression of cough reflex is often associated with lung infection and also it leads to aggravation of symptoms of bronchiectasis (Wells A et al., 1992). As stated in Ayurveda, intercourse has been contraindicated in the period of menstruation and pregnancy. Acc.to the researchers, in the menstruating women it increases the chances of infection (Mayer, 1982) and coitus in the 1st trimester causes disturbance in the process of growth of foetus and results in the malformation of foetus and coitus during 3rd trimester leads to premature labour due to contraction of uterus (Senatur and Kaminer, 1927). Vishamashana means taking food in irregular


J Ayu Int Med Sci 2024;9(1)129
Neha Maurya et al. Preventive health care and life style management

quantity and at irregular time. Now a days, due to irregular job or business schedule people take meal at irregular time and irregular quantity. Irregular time of food intake disrupts the normal digestive pattern which adhered to a circadian rhythm (Melinda Blackman et al., 2010). Intake of Ushna Ahara has been advised by Acharyas. It helps for digestion. It lacks due to intake of cold food items which results in indigestion (William Beaumont, 1838). In Ayurveda, it has been stated to take water (Global J Res. Med. Plants & Indigen. Med)

Conclusion

The concept of a healthy lifestyle in Ayurveda is broad, encompassing behaviours such as dietary habits under the heading Ahara Vidhi Vidhana, water-drinking habits, and general conduct. Essentially, an individual's lifestyle is the result of the cumulative interplay between their physical capacity and psychological functioning, manifested through habits, behavior, dietary choices, and living patterns developed since childhood. It reflects a profound psychological and innate control over both physical and sensory activities. Ayurveda emphasizes several essential principles for the innate control of physical and mental activities to achieve the best quality and span of life.

Under the headings Sadvritta, Dinacharya, Ritucharya, and Ratricharya, Ayurveda outlines daily and seasonal practices like exercise and oil application. The incorporation of these practices into one's routine plays a pivotal role in disease prevention. Furthermore, lifestyle modification has demonstrated success as a treatment strategy for various diseases.

References

1. Scope of Ayurveda in lifestyle diseases [Internet]. 2012 Jun 2 [cited 2023 Dec 25]. Available from: https://rohiniwithfindings.wordpress.com/2012/06/02/scope-of-ayurveda-in-lifestylediseases.

2. Astanga Sangraha commentary of Shashilekha by Indu, Sutrastana 3rd chapter, shloka no-2, edited by Dhivaprasad Sharma, edition Varanasi, Chaukhamba Sanskrit Series office, 2006. p. 16-22.

3. Astanga Hridaya with Sarvanga Sunder of Arunadatta and Ayurveda Rasayana

of Hemadri commentary Sutrastthana 2nd chapter, edited by Pt. Bhishagacharya Harishastri Paradkar Vaidya, Varanasi, Krishnadas Academy, reprint 2000. p. 24-32.

4. Mishra B. Bhavaprakasha: (Bhavaprakasha Nighantu Yukta) Savivaran Bidyotini Hindi Vyakhya Parishishta Sahita Prathama Bhag (Poorvardham). Chaukhamba Sanskrit Bhawan, Varanasi, India; 221001. Chapter 5, Sutra 279. p. 244.

5. Gupta KA. Vagbhata’s Astanga Samgraha (with Hindi Commentary). Chowkhambha Krishnadas Academy, Varanasi; 2005. Sutrasthana, Chapter 4, Sutra 39. p. 433.

6. Shastri K. Caraka Samhita of Agnivesa (Revised by Caraka and Dridhbala with the Ayurveda Dipika Commentary of Cakrapanidatta and with Vidyotini Hindi Commentary). Chaukhambha Sanskrit Sansthan Varanasi; 2006. Chapter 6, Sutra 32. p. 98.

7. Katyayan SA. Bhela Samhita of Maharshi Bhela (Edited with Hindi Commentary Notes and Appendices). Chaukhamba Surbharati Prakashan; Sutrasthana, Chapter 7, Sutra 9. p. 410.

8. Shastri VL. Yogaratnakara (with “Vidyotini” Hindi Commentary). Chaukhamba Prakashan; 2013. Ratricharya, Chapter 18.

9. Charak Samhita with Charak Chandrika Hindi commentary, by Dr. Brahmanand Tripathi and Dr. Ganga Sahay Pandey. Chaukhamba Surbharti Prakashan, Sutra Sthana, 2007; 8(17): 196.

10. Charak Samhita with Charak Chandrika Hindi commentary, by Dr. Tripathi Brahmanand, Chaukhamba Surbharti Prakashan, Sutra Sthan, 2007; 8(18): 197.

11. Charak Samhita with Charak Chandrika Hindi commentary, by Dr. Tripathi Brahmanand, Chaukhamba Surbharti Prakashan, Sutra Sthan, 2007; 8(31): 206.

12. Charak Samhita with Charak Chandrika Hindi commentary, by Dr. Tripathi Brahmanand, Chaukhamba Surbharti Prakashan, Sutra Sthan, 2007; 8(19): 198.

13. Charak Samhita with Charak Chandrika Hindi commentary, by Dr. Tripathi Brahmanand, Chaukhamba Surbharti Prakashan, Sutra Sthan, 2007; 7(32): 175.


J Ayu Int Med Sci 2024;9(1)130
Neha Maurya et al. Preventive health care and life style management

14. Charak Samhita with Charak Chandrika Hindi commentary, by Dr. Tripathi Brahmanand, Chaukhamba Surbharti Prakashan, Sutra Sthan, 2007; 8(25): 203.

15. Kushwaha HC, editor. Pratham Bhag. Varanasi: Chowkhamba Orientalia; 2009. Acharya Charaks’ Charak Samhita.

16. Tripathi B, editor. Acharya Charaks’ Charak Samhita. Varanasi: Chowkhamba Surbharati Prakashan; 2007.

17. Bhavanani AB. Yoga Chikitsa: The Application of Yoga as a Therapy. 2013 1st Pondicherry Dhivyananda Creations.

18. Yogendra J, Yogendra HJ, Ambardekar S, Lele RD, Shetty S, Dave M, Husein N. Beneficial effects of yoga lifestyle on reversibility of ischaemic heart disease: Caring heart project of International Board of Yoga. The Journal of the Association of Physicians of India. 2004; 52: 283–289.

19. Singh RH. The Basic Tenets of Ayurvedic Dietetics and Nutrition. In: S. Rastogi, editors. Ayurvedic Science of Food and Nutrition, part-1. 1st ed. New York: Springer; 2014. p. 15-23.


J Ayu Int Med Sci 2024;9(1)131