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10 Steps to Start Your Day the Right Way According To Ayurveda

Girl waking up in bed, young woman sitting on bed yawning in early morning, stretching arms. Everyday routine at home, bedroom modern interior design.

If you love Ayurveda and want to begin your journey with it, but you have no idea where to start.   Don’t worry, I’m here to help.   In this blog, I’ll walk you through some of the most important Ayurvedic daily routines that can help you improve your health, digestion, longevity, and overall well-being.   Understanding the Foundation of Ayurveda: Digestion   One of the most basic concepts you need to understand when you think about Ayurveda is digestion.   Ayurveda primarily believes in the power of digestion to heal diseases, help you look good, feel good, and become your highest self. According to Ayurvedic principles, many health issues begin when digestion is weak or impaired. That is why almost every routine described in Ayurveda focuses on improving digestion and supporting the body’s natural healing processes.   With that understanding, let’s go through the Ayurvedic morning routine step by step.   1. Wake Up Early in the Morning   The first and most important routine that Ayurveda describes is waking up early.   Why is it important to wake up early?   The period before sunrise is known as the Vata Kala, a time when the Vata energy in the body naturally helps push bowel movements downward and supports elimination.   This sacred period before sunrise is traditionally known as Brahma Muhurta. Ideally, you should wake up during this time. However, if waking up extremely early feels difficult, try to wake up at least before sunrise or with the sunrise.   Starting your day early aligns your body with nature’s rhythms and helps in healthy digestion and elimination.   2. Brush Your Teeth the Ayurvedic Way   Now that you’ve woken up early, the next step is brushing your teeth.   Brushing should be done using a good toothpaste that is Ayurvedically compliant. But what makes a toothpaste Ayurvedically compliant?   One that doesn’t have a sweet taste. Today, many toothpaste brands offer sweet flavors, but Ayurveda recommends avoiding them.   Instead, prefer tastes that help cleanse and stimulate your mouth rather than sweetening it. Like the Katu(spicy), Tikta(bitter), or Kashaya(astrigent).   3. Practice Tongue Scraping   After brushing comes tongue scraping.   Why are brushing and tongue scraping so important?   As I mentioned earlier, Ayurveda places tremendous emphasis on digestion. Digestion begins in the mouth. The food you eat mixes with saliva, which contains salivary amylase, an enzyme that begins the digestive process.   Because digestion starts in the mouth, maintaining oral hygiene is considered a crucial part of overall health.   Tongue scraping is very simple. Just stick out your tongue and gently scrape it.   For tongue scraping, Ayurveda recommends using a copper tongue scraper. If copper is not available, a stainless steel tongue scraper is also acceptable. However, it is best to avoid plastic tongue scrapers.   4. Try Oil Pulling   Once you’ve completed brushing and tongue scraping, it’s time for oil pulling.   Oil pulling involves holding oil in your mouth for a period of time.   Ayurveda states that the best oil for oil pulling is organic black sesame oil. You may have heard many influencers and brands recommending coconut oil for oil pulling, but Ayurveda recommends using organic black sesame oil.   Warm water or even milk can also be used, but sesame oil is generally considered the best option for most people.   5. Drink Warm Water   The next step is simple but powerful: drink warm water.   You can choose plain warm water or water infused with herbs.   Warm water helps gently stimulate digestion and prepares your digestive system for the day ahead.   6. Perform Abhyanga (Daily Oil Massage)   One of the most important practices in Ayurveda is Abhyanga, or daily oil massage.   Ayurveda has immense love for oil massages, not only because they help improve longevity and prevent health issues, but also because they play a vital role in maintaining overall health and vitality.   Abhyanga is considered an anti-aging practice. Everyone can benefit from it, whether they are a small child, an adult, or an elderly person.   On your extremely busy days, even a quick two- to three-minute oil massage can be beneficial. On days when you have more time, try to perform Abhyanga for five to ten minutes.   You can find my complete guide to Abhyanga here.   This simple daily ritual nourishes the body, supports circulation, and promotes relaxation.   7. Get Some Sunshine   While you have oil on your body after during Abhyanga, try standing in the sunlight for a few minutes if possible.   This can help you improve your vitamin D levels.   Vitamin D is often called the “sunshine vitamin” because sunlight remains one of the most effective ways for your body to obtain it. While food and supplements help, direct sunlight exposure plays an important role.   Combining a gentle oil massage with a few minutes of morning sunlight can be a wonderful way to start your day.   8. Move Your Joints   After Abhyanga, the next step is to move all your joints.   Just like how machines work better when lubricated with oil. In a similar way, our joints work more smoothly with oil and movement.   Have you ever noticed that people who practice yoga consistently often appear youthful even in their sixties and seventies? One reason is the flexibility of the muscles, bones, and joints.   9. Take a Warm Shower   Once you’ve completed your oil massage and joint movements, it’s time for a shower.   Ayurveda recommends using warm water for the body while using normal, room-temperature water for the hair.   Warm water helps cleanse the oil and keeps the body comfortable, however, when it comes to your head, scalp, and hair, excessive heat on the scalp can lead to hair fall and hair loss.   The head is considered an area that should remain relatively cool. Therefore, use cool or room-temperature… Continue reading 10 Steps to Start Your Day the Right Way According To Ayurveda

What is Mindful Eating?

In the hustle and bustle of modern life, the simple act of eating has become a mindless routine for many of us. We often grab a quick bite on the go, scarcely pausing to savour the flavors or consider the nutritional value of what we consume. However, Ayurveda recognizes food as not only nourishment for the body but also for healing and hence, emphasises on mindful eating, As an Ayurvedic doctor, 80% of my treatment involves food as medicine. The diet plan I make for each of my patients is not just about how it aligns with their Prakriti, Dosha dominance and health conditions. It is also about mindfulness. Mindful eating requires you to think about the food you consume and make healthy decisions based on what your body needs and how fulfilled you feel after eating. People need to be more mindful of their dietary choices, as over 50 % of the global population is overweight.  In this blog, we delve into the art of mindful eating with Ayurveda, exploring how it can lead to healthier eating habits, improved gut health, and enhanced digestion.   Understanding  Mindful  Eating  with  Ayurveda   Central to Ayurvedic philosophy is the belief that the mind, body and spirit are interconnected. Therefore, maintaining balance among these elements is essential for overall well-being. Mindful eating is an integral aspect of Ayurveda. It emphasises the importance of being present and fully engaged in the process of nourishing oneself.  Ayurveda and mindful eating underscore the importance of savouring food for overall mental and digestive well-being. According to Ayurveda, food is essential for nourishing the holistic well-being of the mind, body and spirit, not just for mere survival. Being consciously aware of what you consume and relishing the flavours and scents of your meal is essential to mindful eating.    Healthy Eating Habits: The Ayurvedic Perspective   According to Ayurveda, aligning our diet with our Prakriti is key to maintaining balance and promoting optimal health. For instance, those with a predominant Vata constitution may benefit from warm, grounding foods that help to alleviate Vata’s cold and airy qualities. Pitta types, on the other hand, may thrive on cooling, hydrating foods that balance Pitta’s fiery nature. Kapha individuals may find support in lighter, stimulating foods to counterbalance Kapha’s heavy and stagnant tendencies. By understanding our constitution and selecting foods that harmonise with it, we can cultivate healthier eating habits that promote balance and vitality.   Ayurvedic Food for Gut Health   In Ayurveda, the digestive fire or Agni is considered the cornerstone of health. Your Agni should be balanced for efficient digestion and assimilation of nutrients. A low Agni or poor gut health is the root cause of all diseases. It can lead to digestive discomfort, nutrient deficiencies and the accumulation of toxins (Ama) in the body. An Ayurvedic diet, therefore, offers a treasure trove of foods and spices that, in turn, support digestive health.  Warm, cooked foods are generally preferred over raw or cold foods. They are easier to digest and help stoke the digestive fire. Incorporating spices such as ginger, cumin, coriander, and turmeric can further enhance digestion and reduce digestive woes. Additionally, Ayurveda emphasises the importance of mindful eating practices, such as chewing food thoroughly, eating in a calm and relaxed environment, and avoiding distractions while eating. These simple yet profound practices can help improve gut health and optimise digestion.   The Role of Mindfulness in Digestion   In today’s fast-paced world, many of us eat on autopilot, scarcely registering the tastes, textures, and aromas of our meals. However, Ayurveda teaches us that digestion begins the moment food enters our mouths, as the act of chewing stimulates the release of digestive enzymes and prepares the body for assimilation. Mindful eating encourages us to slow down and savour each bite, paying attention to the sensory experience of eating. By cultivating mindfulness at the table, we can enhance our body’s ability to digest and metabolise nutrients effectively. And the best part is you have control over your food portions that you consume.   Practical Tips for Mindful Eating with Ayurveda   Begin each meal with a moment of gratitude, acknowledging the sources of your food and the efforts that went into its preparation. Take a few deep breaths before eating to centre yourself and shift into a state of relaxation. Chew each mouthful thoroughly, aiming for at least 20-30 chews per bite to aid digestion. Eat in a calm, distraction-free environment, free from electronic devices or other distractions. Listen to your body’s hunger and satiety cues, eating until you feel comfortably satisfied rather than overly full.   Cultivating Awareness of Food Effects   According to Ayurveda, the food we ingest plays a significant role in influencing our mind and body. Understanding the potential effects of different foods on your health is essential. Mindful eating involves being fully aware of how the food you consume impacts your body’s energy levels, emotional state, and overall well-being. Understanding the impact of various foods on your body can help you make informed decisions about your diet. This, in turn, can assist in maintaining equilibrium between your body and mind; consequently, it increases energy levels.  It also aligns with the principles of Ayurveda, which emphasise individualised nutrition and holistic well-being.   Practising Gratitude and Connection   Ayurveda and mindful eating promote acknowledging and appreciating the nourishment food provides and maintaining a connection to it for vitality and wellness. Feeling appreciative of the food we possess and recognizing our interconnectedness fosters reverence and appreciation for nature’s blessings. Practising healthy eating habits involves being conscious and respectful of the food we consume, as well as participating in meal preparation and sharing meals with others. This improves our sense of being linked and content.   Conclusion   In a world filled with fad diets and conflicting nutritional advice, Ayurveda offers a refreshing perspective on food and eating. By embracing mindful eating practices, we can cultivate healthier eating habits, improve gut health, and enhance digestion. Let… Continue reading What is Mindful Eating?