Key Words :
1.
Ahara (Diet)
2.
Vihara (Exercise)
3.
Swasthya (Optimal Health)
4.
Aahar (Nutrition)
5.
Sharirik Gatividhi (Physical
Activity)
6.
Arogya Rakshan (Chronic Disease
Prevention)
7. Ayurveda Anusandhan (Ayurvedic Research)
1. Introduction
Ayurveda can help maintain good health in modern sedentary lifestyles by following Dinacharya, Rutucharya, and Sadvrutta practices. Individuals who suppress natural urges due to engagement in their duties are prone to various diseases, as per Ayurvedic principles. Therefore, incorporating Ayurvedic principles can help prevent imbalances caused by modern living stressors and promote good health. Mindfulness meditation and relaxation techniques can also aid in reducing stress and promoting mental well-being.
2. Importance of Ahara in Ayurveda
Ayurveda Acharyas believe that most diseases originate from
improper digestion, or malfunctioning Agni. Proper digestion is crucial as it
converts food into nutrient fluid that nourishes the body. If digestion is
incomplete, toxic metabolites called Ama are produced, which result in
malnourishment and can lead to various complex diseases. Therefore, it is
important to consume wholesome food at proper times, in adequate amounts, and
in a prescribed sequence, neither too fast nor too slow.
Balanced food in Ayurveda
Ayurveda emphasizes a balanced diet containing a variety of
foods in appropriate quantities and consumed at proper times to meet nutrient
requirements. Recommended foods vary but generally include rice, wheat,
vegetables, green gram, rock salt, ghee, honey, and arid land animal meat. A
balanced diet promotes good health and digestion, which is crucial for nutrient
absorption and overall health, as per Ayurvedic principles.
The diseases that can result from over-nourishment
Over-nourishment can cause santarpana janya vyadhi, diseases
including diabetes, pimples, boils, anemia, fever, skin diseases, indigestion,
difficulty urinating, loss of appetite, drowsiness, weakness, obesity,
laziness, confusion, and edema, according to Ayurvedic principles. Toxic
accumulation and imbalances occur when excess nutrients are not properly
digested and eliminated. A balanced diet and regular exercise can prevent these
conditions.
Benefits of Balanced diet
Both modern science and Ayurveda stress the importance of a
well-balanced diet that includes carbohydrates, fats, proteins, vitamins, and
minerals. Ayurveda emphasizes the inclusion of foods that nourish both the body
and mind, referred to as a balanced diet. Certain foods recommended in
Ayurvedic texts include rice, green gram, rock salt, gooseberry, barley,
rainwater, milk, ghee, forest animal flesh, and honey. Ayurveda also highlights
the importance of Nitya Sheelaniya Dravyas, daily nutrition sources fulfilling
the criteria for a balanced diet and promoting good health and disease
prevention.
Daily requirement of nutrients for an adult
The daily nutrient requirements for adults vary depending on
factors such as age, sex, weight, height, physical activity, and overall
health. Based on the Recommended Dietary Allowances (RDA) established by the
National Institute of Nutrition, India, carbohydrates should make up 50-60% of
total energy intake, proteins should be 1 gram per kilogram of body weight,
fats should be 20-30% of total energy intake, and daily requirements for
vitamins and minerals vary. Good sources of these nutrients can be found in a
variety of foods, such as rice, barley, green gram, milk, meat from animals
living in forests, legumes, ghee, nuts, fruits, vegetables, and whole grains.
Consuming a balanced diet that includes these foods can help meet daily
nutrient requirements, although individual needs may vary and it's recommended
to consult with a healthcare professional or registered dietitian to determine
optimal intake.
3. Defn of Vyayama
Vyayama is an Ayurvedic term that refers to any physical
activity that promotes bodily stability and increases strength. According to
Acharya Charak, vyayama should be done in proper measure, and it should involve
any action or movement that causes exhaustion.
Benefits of Vyayama
Regular vyayama (physical exercise) according to Ayurvedic
authorities such as Acharya Sushruta and Acharya Charak provides various
benefits. It strengthens the body, delays old age, and improves digestion. It
also helps in reducing obesity and preventing diseases like diabetes mellitus.
In addition, regular exercise makes the body beautiful and attractive.
Suitable season & duration of Vyayama
Vyayama should be performed in all seasons, but the amount
should be half of the person's total strength to prevent harm. Balardha is
considered as profuse sweating at axilla, forehead, nose, arms, and shoulder.
The amount of vyayama should be adjusted based on body type, age, and overall
health. Acharya Charak warns against excess physical activity, which can lead
to sudden perishing. Rigorous exercises should be gradually increased over
time, and the amount of vyayama should be less than half the energy consumed in
summer, rainy, and autumn seasons.
Benefits of Vyayama
Vyayama has numerous benefits according to Ayurvedic texts.
It increases bodily stability, strength, and capacity to do work. It also
alleviates the three doshas, especially kapha dosha, and increases the power of
digestion. Regular vyayama helps to retard the process of ageing, improve
muscle strength, and shape up the body. It also improves overall body
nourishment, luster, and body curves. Additionally, vyayama brings about a
feeling of lightness in the body, removes laziness, and creates tolerance
towards tiredness, thirst, fatigue, heat, and cold.
Complications due to over excretion
Excessive practice of vyayama can lead to tiredness,
exhaustion, depletion of body tissues, excessive thirst, bleeding, cough,
fever, vomiting, and even chest wounds that result in the discharge of blood,
pus, and mucus during coughing. Acharya Vagbhata warns that excessive vyayama
can even cause death.
4. The relationship between diet and exercise
A balanced diet and regular exercise are essential for a
healthy lifestyle. Food provides the energy for exercise, and exercise improves
the body's ability to process food. A balanced diet should include all
necessary nutrients, such as carbohydrates, proteins, healthy fats, vitamins,
and minerals. Proper timing and type of food can also impact exercise
performance, with carbohydrates providing energy and protein aiding in muscle
repair. Exercise can also improve metabolism, digestion, and appetite regulation,
making it easier to maintain a healthy diet. In summary, a symbiotic
relationship between diet and exercise is essential for optimal health.
5. Tips For Health
Key points:
- Plan
a balanced diet including whole grains, fruits, vegetables, lean proteins,
and healthy fats
- Avoid
processed and junk food that are high in calories, unhealthy fats, and
sugar
- Drink
plenty of water to stay hydrated and flush out toxins from the body
- Exercise
regularly for at least 30 minutes of moderate exercise each day and choose
exercises based on your body type
- Get
enough sleep for physical and mental health (aim for 7-8 hours each night)
- Manage
stress through meditation, yoga, or deep breathing exercises
- Avoid smoking and excessive alcohol consumption to prevent diseases and promote longevity.
6. Conclusion
A balanced diet and regular exercise are crucial for
maintaining good physical and mental health. A nutritious diet provides
necessary nutrients and helps prevent chronic diseases, while exercise promotes
cardiovascular health, boosts the immune system, and improves mental
well-being. Personalized plans are recommended based on individual factors, and
incorporating these habits can improve quality of life and prevent chronic
diseases.
Comments
Post a Comment