Ayurveda consider human as not separate from the nature; but, a part of it. The secret of health is to remain in harmony with the nature and in tune with the biological clock. Disruption of circadian physiology, due to sleep disturbance or shift work, may result in various gastrointestinal diseases, such as IBS, GERD or peptic ulcer as per research. The Suprachiasmatic nucleus (SCN) is a tiny region in the hypothalamus - responsible for controlling circadian rhythms. It regulates many different body functions in a 24-hour cycle, using around 20,000 neurons. This internal clock, becomes established during the first months of life and it controls the daily ups and downs of biological patterns, body temperature, blood pressure, and release of hormones. Circadian disruption accelerates aging, & promotes tumorigenesis in liver & GIT and may lead to obesity.
Wake up at Barhma Muhurtha; the specialties of Brahma muhurtha are as below:
Sun is the cause of Life
2 AM to 6 AM is Vata timePowerful Electromagnetic Vibrations.
Body temperature reaches minimum
Low Melatonin levels
Maximum plasma Cortisol level
Take time to roll out of bed, relax, Pray / Meditate. Open the shades - sends powerful signals to the SCN in the brain for coordinating rhythms.
Brush teeth and Hydrate in the morning
Wash eyes with water or Thriphala water
Drink 2-3 glasses of water
Tulsi water / Warm water for drinking
Avoid bed coffee
Regular Bowel Habit is a Symptom of Health.
Vata Body Type may have constipated bowels; Pitta Body Type are Diarrhea Prone and Kapha Body Type might have Smooth / Solid bowels. Home tips to ensure regular bowels:
Drink warm water in the morning
Thriphala at bedtime – 5-10 grams
Increase intake of fruits like – grapes, banana
Include milk, buttermilk in diet
Avoid Fluoride toothpastes in children
Brush teeth: bitter, astringent & spicy herbs
Charcoal made of rice husk
Leaves of mango tree, twigs of ficus, calotropis
Tongue scraping: metal tongue scraper
Gargle with: Warm water or with Sesame oil added to warm water. It strengthen teeth, gums, and jaws; prevent tooth decay, bleeding gums, throat dryness, and cracked lips; reduce plaque and gingivitis.
Oil massage – Self – Head, Ears, Feet – At least twice weekly
Exercise daily to “Half of your capacity” in Winter & Spring
Light exercise in other seasons
Exercise until sweat forms on the forehead, armpits
Exercise until feel thirst / dry mouth
Sun salutations / take a walk.
Gardening is a productive and mild form of Vyayama
Evening exercise result in a shift of the onset of nocturnal melatonin 12 to 24 h later
Morning bath is very important
It induces urination and perspiration which is a cleansing mechanism to eliminate the bi-products and toxic accumulations. It also eliminates accumulation of the layer of sodium cloride, urea, sodium phosphates on the skin.
Use luke warm water for body
Room temperature water for head
Souvira Anjanam – Anjana pebbles ground in Kayyonni juice can be applied daily
Kajal made of lemon juice / betel juice / kayyonni juice / sesame oil / castor oil.
Rasanjana – Once weekly – Ilaneer kuzhampu can be used
Intake of Thriphala
Abhyanga on feet & scalp
Intake of Ghee & healthy eating
Clean the Mind
Prayer or meditation for 5 minutes post bath
Read or Study facing East direction
Delay newspaper / facebook reading
10 sins to be avoided – Violence, Stealing, Immoral sexual conduct, Negative criticism, Offensive, Harsh & abusive language, Falsehood, Talking irrelevant & inappropriate, Intension of harm, Jealousy, Improper interpretation
Have breakfast by 07:00 – 08:00 hrs
The enzyme production are just restarting after break at nights
Take vegetarian food for breakfast; avoid: Egg, meat & heavy foods
Pray before eating or wait & feel the smell & sight for few minutes.
The nourishment we can get with positive mind is most nourishing.
Have a spiritual attachment to the food
Health at Workplace
Be glad and contented with your career.
Neither be over-attached nor be over-detached
Don’t involve or listen to negative criticism & gossiping.
Be active throughout the day; move instead of long sitting hours.
Follow Office Ergonomics
Healthy Eating Habits
Have lunch by 12:00 – 13:00
Eat according to the culture and tradition.
Include fruit juices in the day time; or lemon juice.
Drink water; water boiled with ginger or cumin aids in digestion
Be on Vegetarian foods at least twice weekly
Avoid uncooked foods, fruits and salads after sunset
Be on a fruit diet and liquids for a day.
Reduce Spicy, sour and salty foods
Reduce artificial flavors and colors – fast foods – slow poisoning.
Eating food with buttermilk; ensures the ideal pH level for digestion
Intake of leafy vegetables and cooking in iron vessels
Consume fiber containing foods
After Office Routines
Wash legs, hands and face reaching home or take bath
Interact and communicate with family members
Prayer for few minutes
Light Dinner by 7 PM
Read / study / watch TV
Dim lights and prepare for sleep by 9-10 PM
Normal Hours of Sleep varies according to Body Types: Vata – 6-7 hrs; Pitta – 7-8 hrs; Kapha – 8-9 hrs
Sleep with Head facing South or East
Develop Satvik qualities of mind. Compassion with all living beings; sacrifice; control on body-speech-mind; feeling of selfishness in the interests of others are sufficient rules of good conduct. He / She, who constantly thinks of how the day and night are passing and adopts the right way, will never become a victim of sorrow.