The Ancient Ayurveda | India's First Business 2 Business Ayurveda Magazine | Issue 3 | Koryfi Group

Issue 03 | Oct-Nov 2020 | www.koryfigroup.org

The

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How, When, and What to eat and live well

AYURVEDA DIETARY PREPARATION

Healthy Recipe Balance your Diet, Balance your Health

HEALTHY DIET FOR WEIGHT LOSS & GAIN

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Editorial Desk:

WORLD AYURVED DAY is going to celebrate on November 13, amidst of pandemic Covid-19 the major role played by Ayurveda in improving our health and immunity had became a matter of talk all over the world. Hand in hand with that, the ministry of AYUSH had decided to organize various activities on 5th Ayurveda Day and had declared the theme as “AYURVEDA FOR COVID”. Dhanwantari Jayanti or Dhanteras has been observed as World Ayurveda day in which Lord Dhanwantari has been worshipped for sound health. The main objective of Ayurveda Day is to focus on strengths of Ayurveda and to implement its unique treatment principles in bestowing a healthy mind in a healthy body.

In this auspicious occasion, we, THE ANCIENT AYURVEDA wholeheartedly wants to thank you our dearest readers for making Ayurveda as an integral part of your daily life and promoting 2nd edition of our magazine to 3lakhs print & online copies distribution. It’s indeed a great success and happiness for us as well as Ayurveda. This is our 3rd edition with better quality and quantity bestowed with knowledge of Ayurveda. We will try our level best to uplift your health and knowledge in upcoming editions with your continuing support and promotions.

- Rushi Dave Editor-In-Chief

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& izksQ+slj- Mks- vkf”k’k O;kl The Ancient Ayurveda | Oct-Nov 2020 | Page 2

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In This Issue 2

1. /kUoarjh fnol & jkf’Vª; vk;qosZnk fnol & Mks- izks- vkf’k”k O;kl 2. AYURVEDIC HEALTHY DIET FOR WEIGHT LOSS & GAIN - Dr. Arti R. Ranani

7

3. IMPORTANCE OF PROPER NUTRITION IN PREGNANCY - Dr. Neelima K S

9

4. FOOD OR MEDICINE??? RELEVANCE IN CURRENT ERA - Dr. Shruthi Sreedharan

13

5. AYURVEDA DIETARY PREPARATIONS - Dr. Krishnendu

17

6. Concept of Virudhahara - Dr. Vineeta Gadhavi

20

7. CONCEPT OF AHARA VIDHI - Dr. Shiva Sudhakar

23

8. WHOLESOME NUTRITIOUS FOOD FROM YOUR KITCHEN GARDEN - Dr. Kajal NK

26

9. Healthy Recipe: Balance your Diet, Balance your Health - Vd. Aanandita Budhiraj

28

10. FOOD IS THE SECRET TO A HEALTHY SKIN! - Dr. Chhavi Rosha

29

11. Food Poisoning in the Current Era - Dr. Aiswarya K

32

12. Impact of Nutrition in Hair HEALTH - Riddhi Shah

34

13. Impact of Wholesome Food on Sleep Disorders - Vd. Sahil Bhavsar

36

14. OVER NUTRITION - FACT & FICTION - Dr. Sarin T.

39

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The Ancient Ayurveda | Oct-Nov 2020 | Page 5

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The Ancient Ayurveda | Oct-Nov 2020 | Page 6

Weight Loss & Gain

AYURVEDIC HEALTHY DIET FOR WEIGHT LOSS & GAIN

Ayurveda is the science of life or science of longevity. Ayurveda take food as medicine. If you take healthy diet, there is no need to take medicine. Healthy diet itself has a healing power.

So, what is the healthy diet? Healthy diet is one that helps to maintain your overall health.

A healthy diet provide the body with essential nutrition. Healthy diet can protect the human body against certain type of diseases i.e., Obesity, diabetes, cardiovascular diseases. Healthy diet can also contribute to inadequate body weight and protect you from malnutrition. With

the help of healthy ayurvedic diet you can improve or lose your weight and the best part is that it determine your optimal weight not by the number on the weighting scale but by your body constitute i.e., Kapha, Pitta, Vatta. Ayurveda recommends “Balance” or an “Optimum” state in everything including your body weight.

Increase or decrease your weight slowly and gradually. According to ayurveda most heavy meal of the day should be lunch, your breakfast and dinner should be light.

The Ancient Ayurveda | Oct-Nov 2020 | Page 7

Weight Loss & Gain

Ayurvedic Diet for Weight Loss: As in obese conditions, kapha dosha will be increased and hence person will be having symptoms like excessive weight, heaviness etc. So for reducing body weight, kapha should be decreased by including following methods in your daily diet • • • • •

Begin your day with one glass of warm water.

Drink ginger tea.

Your breakfast should be light and filled with healthy protein.

Include all the six taste ( madhur,amla,lavan,katu,tikta,kashaya) adequately.

Avoid improper food combination, avoid junk and over processed food and stick to home cooked food.

• Some herbal supplement like Triphala,Trikatu should be used according to your constitution.

Increase or decrease your weight slowly and gradually. According to ayurveda most heavy meal of the day should be lunch, your breakfast and dinner should be light.

AYURVEDIC DIET TO IMPROVE BODY WEIGHT: • • • • • • • • • • • • •

Ghee has an ability to increase the body tissue, appetite, digestion.

Milk is known as a muscle builder, weight gainer and a good source of calcium.

Avocado Rice Nuts and Nut Butters Potatoes and Starches Protein Supplement (only from Kitchen) Beans and legumes Dry Fruits and Seasonal Fruits Corns, Oats Add Ashwagandha, Shatavari, Raw Honey, Coconut, Ghee to your daily meal.

Two bananas after each meal for few month Eat first heaviest food (Heavy for digestion) and to finish with the lightest one.

Small quantities of spices such as cinnamom, garlic, ginger, cardamom, clove, black pepper, (according to your constitution ) in your diet helps in stimulating your appetite and useful in both either in weight gain or weight loss.

An Ayurvedic lifestyle management guide us gently towards successful weight management by giving us knowledge about three things…Right food to eat, Right life style to follow and the right herbal supplement to use.

Dr. Arti R. Ranani AYUSH Medical Officer, PHC, Junasavar, Savarkundla, Amreli The Ancient Ayurveda | Oct-Nov 2020 | Page 8

Nutrition in Pregnancy

IMPORTANCE OF PROPER NUTRITION IN PREGNANCY - Dr. Neelima K S

A mother is born when a baby is born. It is a chance to cherish your childhood once again. It is blessing of nature to give birth to a baby. Kids don’t need perfect mothers; they need happy mothers.

So always keep a pregnant mother happy. Let all mothers embrace their blissful journey gracefully.

Motherhood is an adorable beautiful journey to be dealt with care, compassion and harmony. The routine activities and diet of mothers during pregnancy determines the mental and physical well being of babies. A human life actually begins in the womb not after the birth. Hence the healthy practices followed by mothers brighten the future of kids thereby making a healthy society.

The pregnancy phase can be divided in to 3 trimesters.

• 1st trimester 0-3 months • 2nd trimester 3-6 months • 3rd trimester 6-9 months Let we discuss about the major nutrients needed for each trimester along with their food sources.

The baby receives both nutrition and love for its appropriate growth and development through mother only during pregnancy. A pregnant mother should include all essential nutrients in her diet but most of the mothers are unaware about what all she should take for a healthy baby. In India approximately 90% of pregnant mothers lack sufficient protein intake. A large group of mothers indulge in unhealthy eating habits resulting in obesity while baby lacks adequate nutrition. High blood sugar level, high cholesterol level, over weight of mothers causing difficulties in labour, babies with less birth weight have become very common nowadays.

The Ancient Ayurveda | Oct-Nov 2020 | Page 9

Nutrition in Pregnancy

1st Trimester Baby’s vital organs like brain, heart, digestive system and even taste buds start growing in this initial phase and the nutrients required in the first 3 months include: Folic Acid- It is very essential for the growth and development of brain and nervous system throughout the pregnancy. Food Sources that are rich in folic acids are green leafy vegetables, legumes, fortified bread, orange juice, red variety of spinach, green beans etc.

Iron- It helps to protect mother from anemia, disease related to low hemoglobin and other infections thereby promoting the growth and brain development in babies. Major food Sources having iron content include fish, egg, leafy vegetables, legumes, cereals, nuts, beans, whole grains including bread and oat meal.

The Ancient Ayurveda | Oct-Nov 2020 | Page 10

Vitamin C- It boosts the immune system of mother and growth of the baby. Major food Sources include Citrus fruits such as orange, musambi, lemon, goose berries; apple, grapes, mango, strawberries; vegetables such as cabbage, cauliflower, broccoli, tomato. People having acidity and sour belching are preferred to have less amounts of citrous sour food.

Vitamin D- It helps to reduce complications in pregnancy. It aids the development of nervous system and bone tissues in the baby. Major food Sources include Milk, egg, liver, fish, tuna, fortified cereals

Protein- It is inevitable for the proper growth of baby and it also helps mother to reduce vomiting and tiredness. Egg, chicken, pulses, milk, milk products including paneer, beans, nuts etc are the major food sources.

Nutrition in Pregnancy

Activities of Mother Do’s: • • • • • •

Drink 16-18 glasses of luke warm water daily.

Eat 5-6 times daily in divided & balanced amount Timely meals and proper sleep at night Dinner before 8pm Fiber rich food to prevent constipation, high blood pressure and obesity Staying happy, calm and peaceful

Don’ts: • • • • • • • • •

Dining outside and fast food Over use of garam masala and deep fried food items Too salty food that can cause swelling in legs Too much sweets which causes tooth decay Tinned food, salted dried food, pickles, Chinese sauces Stress, strain and unhappy events.

Anxiety, depression and worrying Over exertion, sexual intercourse, long journeys Suppressing urges to pass bowels or urine

During first trimester, vomiting, stomach ache, bleeding etc will be found; if it is persistent then it’s better to consult a gynecologist at the earliest. Taking coriander water, tender coconut water, fruits, boiled and cooled water with murmure etc can keep the pregnant lady away from vomiting, nausea, tiredness like ailments.

2nd Trimester Along with the nutrients mentioned in the first trimester, mothers should include the nutrients mentioned below during second trimester Calcium- 200mg of daily intake is very essential for both baby and mother. It helps the formation of healthy bones,growth and development of heart, blood vessels, nerves and muscles. (Vitamin D is required for the absorption of calcium. Vegetarians should take supplements or fortified food products.)

Major food sources include less fat milk, dairy products such as curd, cheese, paneer, small fishes with chewable bones, almond, dry fruits, leafy vegetable, orange, bread, and tomato.

Magnesium- It increases the birth weight of baby as it has an important role in protein synthesis. Spinach, green leafy vegetables, nuts, seeds, whole grains are the major food sources.

Omega 3 Fatty Acids- It is an inevitable nutrient for the development of brain and nervous system. It regulates the timing of gestation period and as well as birth weight. Major food Sources include fishes like Salmon, sardine, nuts (walnut), seeds (chia seeds); Vegetable oil like soya bean oil & flax seed oil; fortified food (milk, egg, yogurt, juices etc.)

Activities of Mother Do’s: • • • • • •

Wear comfortable loose cotton clothes Warm water bath twice daily Drinking a glass of water bed time Apply hot oils or moisturizers in case of cold weather and dry skin.

Moisturizing abdominal area to prevent and reduce stretch marks Maintaining appropriate weight gain

Don’ts: • • • • •

Staying awake at night.

Lifting heavy objects Carrying heavy objects or elder kids Drawing water from well Gaining over weight can cause difficulties during labour, back pain, knee pain

3rd Trimester Extra nutrients required from third trimester onwards: Vitamin K- It promotes bone development in babies and also helps in healing and regaining normalcy in mother during labour. It is also good for immunity, bone and dental health of both mother & baby. Major food sources include green leafy vegetables, spinach, cabbage, broccoli, beans, peas, cereals, fish, liver, meat, eggs.

The Ancient Ayurveda | Oct-Nov 2020 | Page 11

Nutrition in Pregnancy Thiamine- It helps baby to reach full term growth and development and also promotes normal placental functions and healthy muscle functions and nervous system functioning. Dried beans, peas, bread, and cereals, whole grains (unpolished grains) are the major thiamine rich foods.

A Preferred food menu for pregnant ladies 6 AM 8 AM

Activities of Mother Do’s: • • • • • • • •

Stay in a properly ventilated room Take rest for 9 hours at night Apply oil on nipples and areola of breast & rule out flat nipples Keep private area clean and dry Mild exercises like walking Having lots of unpeeled fruits and vegetables Sleep on left side Stay calm and happy

10 AM

1 PM

4 PM

Don’ts: • • • •

Long journeys Sexual intercourse Sleeping on short bed Sleeping on tummy

Food to be avoided throughout the pregnancy & Risks Certain major foods should be avoided in pregnancy. If it’s not possible it should be taken in less quantity, like coffee, papaya, pineapple etc as enzymes present in it can cause uterine contractions leading to abortion. Similarly alcohol can also affect brain development of baby leading to mental retardation.

The Ancient Ayurveda | Oct-Nov 2020 | Page 12

8 PM

10 PM

A cup of milk Breakfast- Rotlo /Dosas,/Iddli, / Upma-Raggi, semolina, wheat; / Roti, Masoor Dal curry/ Black Chana Dal curry/ Egg curry/Chutney Cut fruits (apple, pomegranate, guava, grapes, orange)/ Vegetable soups/ Vegetable salad/ Dry fruits & nuts/ Fruit Juice Lunch- Rice/Roti, Dal (Toor dal, masoor dal)/ Mixed vegetable curry/ Vegetable Kuruma/Sambar/, Chaas, Vegetable salads Tea/ Oats Milk/ Almond Milk, Shallow Fried or Steamed snacks made with vegetables or pulses or millets Dinner- Roti/ Chappathi Curry- Vegetable sabjis /Fish curry/ chicken curry, Vegetable soup or salads A cup of milk

A mother is born when a baby is born. It is a chance to cherish your childhood once again. It is blessing of nature to give birth to a baby. Kids don’t need perfect mothers; they need happy mothers. So always keep a pregnant mother happy. Let all mothers embrace their blissful journey gracefully.

Food or Medicine

FOOD OR MEDICINE???

RELEVANCE IN CURRENT ERA

‘Smart phone’ on hearing this word, things that may flash across your thoughts are not less. Starting from the morning alarm that woke you up to your official world, to the friends get-together, to the daily workout schedules, to hours of chit chat with your lover or spouse on the other side of the world… this list may not end even if I use this entire magazine to pen down the roles a smart phone plays in our lives.

But imagine, if you forget to charge the batteries of your smartphone... Oh! I think that’s impossible, because forgetting to charge your smartphone may be the last ever thing on this earth you could think

about.But due to a power failure or something if you are not able to charge your phone for long hours and your smartphone gets switched off. Alas!

You are devastated. As if the world has come to a stand still and you seem disconnected and lonely both at work and at home.

Your car is supposed to be efficient with great performance and comfort at the same time. In the same way your laptop, your saving bank account, all the tiny and large electronic and electrical gadgets all these have a specific role entitled in your life.

The Ancient Ayurveda | Oct-Nov 2020 | Page 13

Food or Medicine

DOES THE INPUT INFLUENCE THE OUTPUT?

WHAT ACTUAL CHANGE DID CORONA BRING WITH IT?

So everywhere the motive remains unchanged, that “The input given is always dependent on the quality and efficiency of the output”.Thinking the other way the diet chart for anything living on this earth is the decision of the Nature.

Every creature is designed in such a way that, nature has arranged specific category of feeds for each of them to share the best possible space on the planet.

But then suddenly something happened, so drastically on this earth that everything came to a standstill. Fast movers had to stop all of a sudden and the sedentary became rather more sedentary. Yes, unfortunately, it has been almost a year, this uninvited guest named “Corona” is waiting outside each of the locked down doors trying to sneak in through the slightest possible route of entry.

So, when man has decided and set these goals for everything else on earth, what actually is this ‘superior most creation of nature’ doing?

What actually is he dumping into his mouth?

Does his food or rather the fast food improve his physical, mental and psychological output or efficiency? Or the other way does his diet chart help him keep the disease causing agents out of his system or conquer the same when they somehow find an entry inside? These are not merely the questions posted by me, but this is definitely what the wondering gaze of our mother nature conveys upon.

But one thing we must not forget is that, this common enemy of the mankind, round the globe has brought us closer and has made you and me sit back for a while and rethink, so that we could rediscover the true meanings of the human life which had somehow spilled out and lost from our thoughts and actions somewhere in the long run.

CAN FOOD REALLY IMPROVE THE HEALTH STATUS? In the light of this question if I ask, in this present era, what actually is more important Food or Medicine?

For answering this, I think you must know the question thoroughly. What exactly is this present era?

Till a couple of months ago..., in the midst of fast life, fast food, unwholesome , unhealthy foods and other inaccurate life style routines, the demon called the “lifestyle disorders” haunted you and me each night before sleep fell, as if we were eagerly waiting to meet them one fine day in our marathon of life. Living more like humanoid robots than humans, controlled by the fast life and over busy schedules.

The Ancient Ayurveda | Oct-Nov 2020 | Page 14

These days running nose is managed by Grandma’s ginger and jaggery magic. The bottles in the kitchen with turmeric, pepper, cumin, cloves and others give that caring look, as if they are ready to help in any possible way they could, to keep us healthy. The garden in the courtyard is crowded with plenty of herbs now, with the ‘wonder herb’ Tulsi, giving a smile of hospitality and care.

Food or Medicine

The dining table these days has cleared off the clutter of beverage cans and chips packets.

Rather Mom and Grandma are busy cooking wholesome, healthy foods for the entire family.

And the menu each day has a ‘King Dish’ with the tag, “Immune Booster” and milk has been upgraded from its regular pale white appearance, to the splendid, rich, golden attire - ‘The Golden Milk.’

able,which makes it easily digestible and thus in turn properly absorbable and also flushes away the unwanted with the aid is dietary fibers

CAN FOOD BE CALLED AS MEDICINE?

ARE WE PAYING BACK PROPERLY?

Thus, by giving a mere thought to these things.

I think each one of you could yourself answer the question that which is more important food or medicine? Rather food itself is medicine.

So don’t you think it’s our prime responsibility that we give the proper maintenance to our system?

At this moment I could recollect what one of the earliest pediatricians of this creation ‘Rishi KASYAPA’ told centuries before. He addressed food and ‘Maha Bhashajya’ which means that, “food is the best ever medicine”.

Recounting all these things, a faded feeling of contentment is filling my inner self. A feeling that reflects a body which is perfectly fit and a‘smiling gut’ calling upon and whispering, “Thanks bro! for the care you give these days.”

WHO WIPED OFF THE TEARS OF OUR CRYING TUMMY? Quite a few days earlier the gut seemed to get tired and confused by not being able to break up and process those ‘demonic chemicals’ and thick, huge, bullying fats, which would later sneak into the gaps under the skin or play hide and seek traveling in the entire blood stream in the body and settling down sometimes at crucial places like the tubes of the heart or kidneys and the brain scaring us now and then by reminding what they are capable of.

But the weather has changed these days. Our gut says that, it’s kind of festive season, because whatever enters is natural and easily recogniz-

So, dear friends this is just a small trailer to show what happens inside our bodies everyday.

Our systems are working ever since we were implanted in our mother’s womb, and they will continue till we enter the tomb just for free.

So if you ask me what to do? There are just two things that you have to care about.

1. Just inspect what goes inside your gut? Actually mouth.

2. Give proper exercise to your body.

This digestive system is so well arranged and is so kind to us that the only thing you have to do is to put the raw material into your mouth and chew and swallow. Rest everything is taken care of on its own.

That means for the trillions of cells in your body to function properly in a coordinated manner, to maintain your perfect physical and mental health, the only thing you have to do is to feed, chew and swallow.

The only part of this system where you can consciously have control is just your mouth, that’s it. The rest about 30 feet of the system work on its own in an ultra organized manner.

Seeing it the other way, this mere, just a few centimeters long structure, commands your mind and generates cravings for those spicy, tangy, sweet or fried or grilled or whatsoever on this earth. It is nothing but your tongue.

The Ancient Ayurveda | Oct-Nov 2020 | Page 15

Food or Medicine

The rest of the entire digestive system functions all day and night to keep you going and keep you alive every next morning you wake up. But what amazes me the most, is the thought that we can’t even imagine how minutely it works and even on being the superior most creature on this universe, we can’t manage to control this system voluntarily.

DO NOT MISS THE NATURES CALL So, my humble plea is that, please do not put the structure and function of these trillions of cells of the human body at stake by not caring for our system and by just acting robotically on the commands generated by the mere cravings of that little boneless organ inside your mouth, without even blinking an eye.

The Ancient Ayurveda | Oct-Nov 2020 | Page 16

Where at one place our classics teach us that body is a temple, worship it. It’s the demand of the hour that please for your own sake, do not make it a dumping ground with the garbage of every sort.

DR. SHRUTHI’S opinion: Thus, I think I can conclude that: Yes! medicine is important in cases of any kind of ailments or emergencies. But definitely ailment or emergency is not an everyday affair. So, it is definitely the food or specifically the wholesome and balanced food that is much more important than medicine to lead a life of health and happiness forever.

- Dr. Shruthi Sreedharan

Ayurvedic Dietary Preparations

Our physical and mental health is directly

related to the food we consume. The nutritional content of what we eat determines the composition of our body tissues. Following a healthy diet has become the need of the hour for several people in combating health conditions. A wholesome diet is not only good for the body but also is pleasant for the mind.

Ayurvedic Dietary Preparations - Dr. Krishnendu Nambiar Assistant Professor, Dept of Rasa Shastra & Bhaishajya Kalpana, Shree Swaminarayan Ayurvedic College, Kalol

In the ancient classics, Acharya Sharangadhara was the first to elaborate several medicinal preparations that act as pathya (dietary regimen) to the disease. The recipes are easy to prepare and also quite palatable. These preparations help in combating some of the major health problems as well help in giving adequate nutrition to the body tissues

“We are What We Eat”

Here, an attempt is made to bring light on the importance and effects of Manda (liquid dietary preparation)

What is Manda??

Properties: It is light to digest

It is the supernatant liquid portion of the preparation (supernant liquid portion of rice preparation)

Actions: Helps in increasing appetite, maintains digestive fire

Ingredients: • 1 part of Tandula (rice) • 14 parts of water

• • •

Method of Preparation

Benefits of Rice Water

The rice is cooked in the said proportion of water and later only the supernatant water portion is utilized for consumption.

• Rice water contains vitamin B, C, E, and minerals, which help in tightening skin and shrinkage of open pores on face.

Types of Manda Astaguna manda Vatya Manda Laja Manda

• It promotes skin cell growth, stimulates blood flow, and slows down the aging process.

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Ayurvedic Dietary Preparations

ASTAGUNA MANDA:

Method of preparation

Ingredients:

Dehusked barley is taken and roasted properly, then required quantity of water is added and cooked. The liquid portion is decanted and used for consumption.

• Rice- 4 parts • Green gram- 1 part • Long pepper, Pepper, Ginger, Coriander, and Ghee fried Asafoetida-1 part • Water – 14 parts

Method of Preparation Rice and green gram is taken and required proportion of water is added .The other ingredients are added and boiled till the rice is cooked properly. Later the supernatant liquid is decanted and used.

Properties: • Dry • Helps in balancing Kapha and pitta dosha • Helps cure bleeding disorder

Benefits of Barley Water

Properties: • • • • • •

Improves digestive strength improves life Cleanses and detoxifies kidney and bladder Good in anaemic conditions Balances all the doshas Helps cure fever

VATYA MANDA Ingredients • Barley (dehusked) - 1 part • Water -14 parts

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• Good source of dietary fiber. Rich source of phosphorous that is required for cell production and repair in the body.

• It is a rich source of vitamins B1, B2, B3, B5, B6, B9, and vitamin E. • Barley water helps lower cholesterol levels in the body because of its high fiber content.

• Its rich fiber content also makes it beneficial for maintaining good bowel function.

• Barley water is an excellent remedy for kidney stones and various other bladder problems • Barley water is a healthy and nutritious drink for women especially during pregnancy and breastfeeding.

Ayurvedic Dietary Preparations

LAJA MANDA

children and the old.

Ingredients • Laja (parched rice) - 1 part • Water- 14 parts

Method of Preparation Laja is cooked properly with required quantity of water. The liquid is drained and consumed with proper adjuvant.

Properties: • Laja manda is best administered with long pepper and ginger • It is carminative, increases digestive capacity and good for heart.

• A good diet preparation that can be given to

Benefits of Parched Rice

• It is a good source of fiber thereby helps in reducing constipation.

• Parched rice is low in calorie and is easy to digest.

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CONCEPT OF VIRUDHAHARA

Food Incompatibility

(Food Incompatibility) “What we eat determines how well our digestion works” ~ Alex Jamieson

“A good digestion turneth all to health” ~ George Herbert

This perfectly resonates with what the 5000+ years old Ayurvedic system of medicine has already stated. Ayurveda is the science of life that views health as a balance of doshas, dhatus (tissues), agni along with the proper elimination of toxins, and a happy state of mind.

So what is the connection between digestion, Agni & dhatus?

The process of digestion, absorption, assimilation and elimination revolves around Agni.

It converts food into energy which nourishes the dhatus and supports the functions of the body. As per Acharya Charak, if the Agni is disturbed, it leads to ailments and imbalance of energies. Agni is responsible for maintenance of health and can also lead to disease.

Jatharagni is the Agni related to the Jathara (stomach and duodenum). Anything that we eat or drink gets processed by jatharagni which transforms it for utilization by the respective dhatus (tissues). When the jatharagni is balanced (samagni), the food is well digested and The Ancient Ayurveda | Oct-Nov 2020 | Page 20

assimilated and increases the quality of the Dhatus. The person stays healthy. But when the agni is irregular (visamagni), too strong (tikshnagni) or weak (mandagni), the dhatus are not nourished properly and the person suffers from a range of ailments.

One of the things that can disturb the jatharagni is wrong or incompatible food combinations (samyoga viruddha ahara).

Viruddhahara: As per Charaka Samhita, those food substances and combinations, which induce deteriorating action on the body tissues i.e., Dhatus can be called as Viruddha Ahara.

Food Incompatibility Mode of action of Viruddha Ahara Viruddha Ahara taken regularly could induce inflammation at a molecular level, disturbing the eicosanoid pathway creating more arachidonic acid leading to increased prostaglandin-2 and thromboxane. This inflammatory effect is an important effect as these are all the basic pathologies that create Agni Mandya, Ama, and a number of metabolic disorders.

Examples of incompatibility (Viruddha-Aahara) • Veerya Viruddha (potency incompatibility) — fish + milk.

• Sanskar Viruddha (processing incompatibility) — heated honey.

• Matra Viruddha (dose incompatibility) — honey + cow's ghee mixed in equal proportion.

• Krama Viruddha — hot water after taking honey.

• Kala Viruddha — (time incompatibility) pungent substance in summer and cold substances in winter.

• Krama Viruddha (order incompatibility) — consuming curd at night. Taking Madhura Rasa food or Dravya at the end of meals and Tikta and Katu Rasa Dravyas (food substances) at the starting of meals.

• Samyoga Viruddha (combination incompatibility) — fruit salad or milk + banana.

• Parihar Viruddha (contraindication incompatibility) — consuming cold water immediately after having hot tea or coffee.

Food incompatibilities in today’s perspective Viruddha Ahara can lead to inflammation at a molecular level. As per biochemistry of body, proteins must not get combined with starch and carbohydrates and may be consumed differently. When proteins are cooked with sugars in the absence of water, AGEs are formed. Water, however, prevents these sugars from binding to the protein molecules. Thus, combination of

proteins with sugar and cooking it in absence of water is Viruddha.

Similarly, eating sugars and acid fruits hinder the action of ptyalin and pepsin, reducing the secretion of saliva, and delaying digestion.

Such food combinations can prove harmful, which may be imparting its untoward effects on immune system, cellular metabolism, growth hormone, and Dehydroepiandrosterone sulfate (DHEAS).

The unwanted side effects can emerge inside the body when two or more types of foods are consumed together. Such reactions can be less important but on long term, it can be fatal upon precipitating serious side effects.

It has been clearly mentioned in Ayurveda, oil and food must not be reheated. Reheating of oil creates more oxidation and if consumed, may create more oxidative stress creating more free radicals. Effects of cooking oil fumes on the genotoxicity and oxidative stress in human lung carcinoma (A-549) cells. Degree of saturation of oil is an important factor determining the quality of cooking oils. Unsaturated fatty acids are more susceptible to lipid oxidation than saturated fatty acids and for this reason they are good source of free radicals According to a recent study, a toxin called 4-hydroxy-trans-2- nonenal (HNE) forms when such oils as corn, soyabean, and sunflower oils are reheated. Consumption of foods containing HNE from cooking oils has been associated with increased risks of cardiovascular disease, stroke, Parkinson’s disease, Alzheimer’s disease, Huntington’s disease, various liver disorders, and cancer.

High-temperature cooking (Sanskara Viruddha) may contribute to the risk and exacerbation of chronic diseases linked with inflammation. Grains, vegetables, fruits, and all such have protein in them as well, with browning being an indication of AGEs. Formation and accumulation of AGEs progress during normal aging, The Ancient Ayurveda | Oct-Nov 2020 | Page 21

Food Incompatibility and at an extremely accelerated rate under diabetes, thus being implicated in various types of age related disorders, such as diabetic vascular complications, neurodegenerative diseases, and cancers.

Following are some examples of Viruddhahar:

Edibles Beans Eggs Fruits Grains Hot Drinks Honey** Lemon Melons Milk Yoghurt

Incompatible with

Fruit, Cheese, Eggs, Fish, Milk, Meat, Yogurt Fruit, especially Melons, Beans, Cheese, Fish, Kitchari, Milk, Meat, Yoghurt As a rule, with any other food. (There are exceptions, such as certain cooked combinations, as well as dates and milk, which have the same rasa, virya and vipaka.)

Fruit; Tapioca Mangoes, Cheese, Fish, Meat, Starch, Yoghurt With equal ghee by weight (e.g. 1 tsp. Honey with 3 tsp. Ghee). No heating.

Cucumbers, Milk, Tomatoes, Yoghurt EVERYTHING – especially dairy, eggs, fried food, grains, starches. Melons more than most fruit should be eaten alone or left alone.

Bananas, Cherries, Melons, Sour Fruits, Bread Containing Yeast, Fish, Kitchari, Meat, Yoghurt Fruit, Cheese, Eggs, Fish, Hot Drinks, Meat, Milk, Nightshades

However, Acharya Charaka has also mentioned that those people who are able to digest Viruddha Ahara properly, who exercise very regularly, who are young and have a very good status of Agni can consume Viruddha Ahara.

From the above discussion, it is clear that Viruddha Ahara is an important aspect of today’s improper dietary habits. This can lead to several hazardous diseases unknowingly to the patients. Prevention is always better than cure. Therefore, it is important to enlist the causative incompatible dietary factors and train the patients to avoid such etiologic factors.

- DRx. Vinita Gadhavi (M.Pharm., MBA)

“What we eat determines how well our digestion works”

~ Alex Jamieson

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Concept of Ahara Vidhi

CONCEPT OF AHARA VIDHI - Dr. Siva Sudhakar There is nothing called bad food, good food or excellent food as per Ayurveda. It’s bad, good, excellent or worse depending on the person, season and the prakriti of an individual, which means the concept of good, bad, excellent, worse is highly customized. Still there are some relevant points which need to be discussed.

Question: When to eat?

creased digestive fire is evident in the afternoon and diminishing digestive fire is evident in the evening. When to take the food is based on the status of digestive fire.

The breakfast should be taken at the junction point when the low digestive fire starts increasing to high digestive fire, it will come around 10 am -11 am depending on the area where you are residing. This means early intake of food is not advisable. There is one more rule regarding the time, after the bowel is evaluated, after proper urination and after feeling of appetite one should take food, if these things won’t happen, just fast until this things happen. Just think about the habit of taking bed coffee? Is it good or bad habit, think yourself.

Regarding the evening food, it’s the time when the digestive fire is in a diminishing stage and in this time you are supposed to take light food and in small quantity just enough to sustain the life. Overall when we look at the timings we can see only two timings and this is what ayurveda food timings is all about.

Question: How much to eat?

Answer: To understand this we need understand the concept of agni. The sanskrit terms cannot be exactly correlated with the modern terminology, but for the sake of understanding I am translating some words. Agni means the digestive fire of an individual and it is subjective to fluctuations as the day progresses and according to the seasons. The variation in the agni is of three types, Mandagni( low digestive fire) , teekshnagni (Increased digestive fire ) and vishamagni( diminishing digestive fire).

Low digestive fire is evident in the morning, in-

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Concept of Ahara Vidhi Answer: How much to eat also depends on the status of the digestive fire (agni), which means breakfast can be little heavy, since the digestive fire (agni) is increasing and the evening food should be light since the digestive fire (agni) is diminishing The heavy foods are supposed to be taken half the capacity and light foods can be taken till you feel satisfied.

Question: How to eat?

Answer: There is an order for the foods to be taken. It’s said in the classics that a food which contains all the tastes should be taken. The first rasa (taste) should be taken is the sweet taste, followed by the food which is predominantly in sour and salty taste and to end up we should take up the food which is exactly opposite to the food we have taken initially.

There is a beautiful concept behind this thought. When we are about to take food the vaayu (air) and Agni (digestive fire) are in an increased state and our first intention is to reduce these two is the first intention. For that we should take the food stuffs which are exactly opposite to these two and the best among this is the banana and paayasa. Usually in the marriages they will provide paayasa and banana at the end, just think is this right order? What will happen if we don’t follow this? Occasionally we have belching, bloating, heart burn etc and the solution is the right order of consumption.

Next comes in the order is the sour and salty food. Sour and salty food contains agni (digestive fire) in itself which helps the digestion, the best example is the rasam which is an essential part in the south Indian food. Based on the region you can select the ideal food based on this concept.

To end up with we should take the foods which has the opposite qualities of what has taken initially and the best options are pickles and butter milk.

Question: What to eat?

Answer: To understand what to eat, we should The Ancient Ayurveda | Oct-Nov 2020 | Page 24

understand the concept of virudhanna (incompatible food habits) and gara visha. Gara visha is the concept in which by practicing these type of virudha food habits, by products formed are not expelled by the body and remains in the body and have qualities of poison, which keeps on building as we continue the virudhaahara and creates diseases when favorable condition arises. In Charaka samhitha there are 18 virudhas mentioned and most importantly these things are very relevant in the present era also. Finding and elaborating each and every virudha practice is practically impossible, still we will discuss some important ones which are important.

If we look at the indications of the virudhanna in the classics infertility, skin diseases and so many diseases are mentioned in the classics which means this is not a simple thing also please note that in medical books many diseases causes are unidentified and they will use the term idiopathic, but in ayurveda there is a proper cause for all.

In classics desha (area) are classified into anoopa desha ( watery places), jaangala desha ( dry places) and sadharana desha ( normal places).

If the people in the watery place use cold and oily items and people in jangala desha uses dry and pungent things, it is not favorable, since if it is continued for a long time ends up in the

Concept of Ahara Vidhi formation of gara visha. This will stay in the body and the body is not expelling it (this is the specialty of gara visha) and when favorable condition arises it creates the disease. Just think of asthma, allergies etc, it’s easy to suppress the symptom of these diseases but to cure this, physician needs to have a thorough the knowledge about this concept. Another very relevant thing is the consumption of liquor. In the countries which are very cold it’s not a big problem and may be an essentiality but in tropical countries like India, where already high temperature prevails, just imagine somebody taking liquor which again is hot in potency.

the area where it is being localized. The same is with light foods, usually seen in the people with fasting , even if they feel severe appetite also, they won’t eat anything since they are on fasting , which means the fuel is not getting enough raw materials to digest and what happens if it destroys own body ?

Another important thing is the consumption of the foods which we don’t like and that too for a long duration. If you are studying a professional course usually we are supposed to eat what we don’t like for a long duration in the hostels or hotels. As you all know digestion starts from the mouth itself and the first thing to act is the saliva, do u think after seeing the hostel food anybody forms saliva ? Same happens when a person get job in an outside country where food habits are entirely different and India being a land of diversity a north Indian getting job in south India and vice versa also faces similar consequences. This comes under satmya virudha.

Koshta virudha means the taking of food which is not suitable to the Koshta (intestine).

Koshta (intestine) is divided into three types, Mridu (soft), Madhya (normal) and kroora Koshta(dry). For example if a kroora Koshta person uses dry things, like bakery products it results in the formation of gara vishas.

Another one is veerya virudha, eating things together, out of which one is hot in potency and other is cold in potency.

It’s seen that kids taking ice creams during winter and spicy items during summer which can be identified as kaala virudha. Intake of non seasonal fruits and vegetables also comes under kaala virudha. It is supposed to be taken in that season only.

A person having less digestive power eats heavy foods on a daily basis, for example biriyani which is very difficult to digest and if this continues for a long time it can result in the accumulation of gara visha will leads to various disease based on

Then comes what is called samskara virudha, the re cooked, over cooked, half cooked, use of re- used oil etc falls into this category. An excellent example which is quite relevant today is the fried rice. This comes under paka virudham and samskara virudham.

Intake of cold, dry, light eatables or drinkables (Vathala food) after being exhausted and taking of heavy, cold, oily( kaphakara food) after sleep comes under avastha virudha.

Finally the question arises, is it possible to do all these things i have mentioned above? Even those who wrote the classics know that it’s not easy to follow all the rules related to food and for that purpose they wrote another important and very relevant chapter called ‘ Ritu charya’ to clear all those bad effects already happed.

Indians are very wise enough to modify the food habits without altering the concept of virudhahara,they had introduced the concept of masala to change heavy foods into light food and so many permutations and combinations were made, though it is not followed now a days.

When we started to copy the western style of food habits and tastes, everything went out of hand. Now India is sharing the leading ranks in many of the lifestyle diseases.

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Nutritious Kitchen Garden

Kitchen Garden!!!

Easy to Grow, Low Maintenance Herbs making your Food Wholesome!!!

WHOLESOME NUTRITIOUS FOOD FROM YOUR KITCHEN GARDEN - Dr Kajal N K

The pandemic has forced people to stay at home and has also taken away walks amidst greenery and breathe of some fresh air. This has got people to indulge in gardening and setting up their little garden at home, so why not upgrade it to a kitchen garden? Herbs and vegetables that are used in everyday cooking can be easily grown at home without much effort or hassle.

gestion, voice texture, relieves- bloating, hiccups, constipation, cough, nausea, abdominal colic, menstrual cramps, arthritic pain etc. It is a good source of antioxidants, Vitamin C, B-6, Iron and Magnesium. You can use ginger in your cooking or easier make some ginger tea with a dash of Jaggery and relish it one to two times a day.

Few of the herbs and vegetables that can be grown at home along with their Ayurvedic benefits and nutritional qualities are as follows-

2. Turmeric-

1. Ginger A very easy to grow plant, just put in a small rhizome or chunk of ginger into a pot and see how beautifully it grows!

Ginger helps balance Vata & Kapha.

It improves-di-

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Another plant of the ginger family, a main ingredient in every Indian household. It can be grown similar to ginger.

This golden goddess balances Vata, Pitta & Kapha. It improves skin complexion. Acts as an immune-modulator, anti-oxidant, anti-inflammatory, anti-cancer. Useful in diabetes, anemia, liver disorders, skin conditions, wound healing, detoxing, respiratory infections etc.

It is a source of calcium, phosphorous, sodium, potassium, Iron, Vitamin C. A pinch of turmeric

Nutritious Kitchen Garden

in cooking, a pinch in warm milk, a pinch in your tea can do oodles of good to your health and immunity.

3. Methi / Fenugreek-

gestive strength, helps relieve cough and sore throat.

Also helps deal with bad breath (hence you see so many chewing gum brands containing mint or pudina) It is rich in Iron, Potassium, Manganese, Vitamin A & C.

Again a very easy to grow herb, add a few seeds to a pot and watch them grow!!

It pacifies Vata and Kapha. It improves digestion, helps reduce cholesterol, helps relieve constipation, type 2 diabetes, digestive issues etc. It is rich in Vitamin A, C, K, B complex, Calcium and Anti-oxidants.

Make a dish out of methi leaves or add the seeds in your cooking. If you are a diabetic, it is beneficial to consume about 2-4 grams of seeds (can be soaked overnight) or a decoction of the same can be prepared and can be consumed in the morning on empty stomach.

Can be consumed in the form of chutney or whole leaves in cooking, can be added in water and consumed throughout the day. Its Paste can be applied externally in case of itching etc.

Oil can be applied in case of pain (all pain relief gels contain menthol which is extracted from pudina)

Note: Avoid methi if you have bleeding disorders, during periods.

Plant some stalks or stems into a pot and enjoy your own home grown Pudina after a few weeks.

4. Pudina/Mint-

5. Curry Leaves-

Pacifies Vata and Kapha and increases Pitta!

Yes you heard that right. Though thought as a coolant, it is hot in nature and increases pitta when consumed internally. It improves di-

An indispensable ingredient of every Indian kitchen. Improves Digestion, Taste perception, and is Anti diabetic, Anti-microbial & Hair tonic. It has excellent anti diabetic effect and

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Nutritious Kitchen Garden

2-3 grams of powder can be consumed everyday as an adjuvant with one’s anti diabetic medicine. It is rich in Vitamin A, B, C, E, Anti-oxidants, Calcium, Phosphorous, Iron and

can be prepared with the leaves, can be added to dal as well.

Note: To be avoided in conditions of low heart rate.

Magnesium.

Plant stalks of curry leaves and watch it grow into low maintenance small bushy tree 6. BrahmiIt is a priceless gift Ayurveda has given to the world. The best herb to improve intelligence and memory and also acting as an anti-diabetic and anti-aging.

It balances Vata and Kapha. It improves Memory, intelligence, immunity. Helps in neuropathy, tinnitus, hyper tension, psychiatric disorders, also helps relieve fever, itching, anemia, indigestion, bronchial disorders, cough, cold etc.

It is a source of calcium, iron, phosphorous, Vitamin B & C. Fresh juice of brahmi up to 15ml. can be consumed everyday (adult dose) as well Leaves can be dried and made into powder also and can be consumed with ghee as a chutney pudi or can be added in cooking. A tea, sabzi or palya also

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Add these easy to grow, low maintenance herbs making your food wholesome, nutritious with the added taste of being home grown!

An added benefit of having a kitchen garden is that Gardening can be an excellent activity for Vata and Kapha prakriti individual.

For Vata individuals, this activity will have a calming effect and help them take things slow, and add a routine and give them some stability.

For Kapha prakriti individuals, it is beneficial as it will get them moving and help them overcome lethargy.

So get moving and create your own garden of wholesome herbs!

Healthy Recipe

Healthy Recipe: Balance your Diet, Balance your Health The Indian, Ayurvedic tradition recommends consumption of light-to-digest meals whenever the body is sick. Philosophically, sickness is our body’s way of telling that it needs a break from daily, busy schedule and eating recklessly. Those who eat consciously and mindfully do not get ill as much as others. Eating healthy and sattvika meals relax our abdomen and soothe the digestion.

YOU BECOME WHAT YOU EAT. EAT SATTVIKA, BECOME SATTVIKA There are various ways to make khichadi. Since, this recipe is patient-oriented and health-oriented, we are trying to bring-forth a delicious blend that is full in nutrition, especially- rich in proteins and good for digestion for someone who is not able to find taste in anything. khichadi Servings – 4 Time • Preparation Time- 10 minutes • Cooking Time- 20-25 minutes • Total Time- 30-35 minutes Ingredients • 2 tsp Ghee/Clarified Butter • Spices o A pinch or two of Heeng/Asafoetida o 1/4 tsp- Jeera/Cumin o 1/2 tsp- Haldi/Turmeric powder o Black Pepper- as per preference o Namak/Salt- as per taste- preferably Saindha Namak- Rock salt • 3/4 cup Rice • 1/3 cup Yellow Moong beans/ Moong Dhuli Dal • Vegetables o 1/2 cup Lauki/Bottle Gourd – Grated o 1/2 cup Parval/Ridge Gourd-

•

Grated o 1/2 cup Kachcha Papita/Raw Green Papaya- Grated 3 cup Hot Water

Preparation 1. Rinse and wash lentils and rice with water and soak them for 15-20 minutes.

2. Add ghee to the heated pressure cooker.

Keep the flame low.

3. Now add asafoetida/heeng.

4. Add cumin/jeera, and let it splutter.

5. Add turmeric/haldi. Let it cook on low flame for about 30-40 seconds.

6. Now add the grated vegetables, black pepper, and salt. Put them on low flame.

7. Now add the washed rice and lentils.

8. Add hot water. Close the lid and let the Kh ichdi be cooked on high flame till one whistle.

9. Lower the flame for another 15 minutes.

10. Garnish with coriander leaves and serve hot.

Ayurveda refers to Rice as being a light food and Moong bean as having the qualities of balancing all three doshas (Vata, Pitta and Kapha) which is necessary to maintain health. Consumption of this blend of Rice and Moong bean can easily ignite the already extinguished or diminished digestive fire and promote the extinguished hunger due to illness.

Customisable – One can customize the ingredients in this recipe, Swap Rice and moong beans with Roasted Dalia to prepare Delicious Sattvik Dalia - Vd. Aanandita Budhiraja (BAMS) Junior Consultant

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Secret to a Healthy Skin

Do you know which is the largest organ of your body? It is SKIN, yes you read it right.

Skin is indeed the largest organ of our bodies but sadly for most of us skin and skincare stays limited to just our faces! But do you know that achieving a healthy skin is not a mammoth task and it can be attained easily just by correcting our food habits.

So, lets first understand what Ayurveda says about skin and how the food we eat impacts our skin health.

- Dr. Chhavi Rosha (BAMS) Founder, Tattvanyasa-Dhatusamya

FOOD IS THE SECRET TO A HEALTHY SKIN! Ayurvedic perspective on Skin Ayurvedically skin is composed of seven distinct layers, each of which serves their own defined functions whilst supporting each other. And from the physiological frame of reference, Pitta Dosha is responsible for the optimal working of the skin. The health of the skin completely relies on the food we eat as the Rasa Dhatu (nutrition) obtained from the food helps in nourishment, rejuvenation, and proper functioning of the skin cells.

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Seven layers of the skin 1. Avabhasini – Outermost layer, reflects the quality of Rasa Dhatu in the body.

2. Lohita – Supports the outermost layer and exhibits the quality of Rakta Dhatu in the body.

3. Shweta – Maintains the complexion of the skin.

4. Tamra – Middlemost layer working as a barrier between internal and external layers.

5. Vedini – Contains active supply of nerves and nerve endings.

6. Rohini – Proliferating, rejuvenating, and healing layer of the skin.

7. Mamsadhara – Innermost layer, supports musculature and underlying structures.

Secret to a Healthy Skin Right foods to eat for a healthy skin

substance in at least one of your meals for a healthy glowing skin.

Skin acts as a mirror of our body reflecting all our shortcomings arising due to nutritional deficits. Ayurveda defines two major types of these nutritional deficits –

• Healthy Fats – Healthy fats like Ghee, kacchi ghani oils and direct sources of oils like flaxseed, almonds, walnuts etc contains essential fatty acids responsible for maintaining skin health. A fist full of seed mix or chapattis smeared in ghee will definitely be your pathways to a healthy skin.

1.

Ama-janya i.e. resulting from accumulation of toxins leading to improper absorption and assimilation of the food.

2.

Abhava-janya i.e. resulting from the deficiency of the nutritional food needed by one to thrive.

These deficits exhibit themselves in forms of numerous skin conditions like – Dryness, Itching, Redness, Inflammation, Pricking, Burning Sensation, Rashes, Acne, Discoloration, Wrinkles, Pimples etc. Although the right approach in such cases is to reach out to a Licensed Ayurvedic Practitioner, however certain food and diet improvements listed below can help ease the symptoms.

• Plenty of water – Staying hydrated is indeed important for our skin but that doesn’t means drowning our system with excessive water. Water should be taken as per the body’s need when you feel thirsty whilst making sure you drink lukewarm water.

• Fruits – Introduction of seasonal fruits in your eating regime gives you a kick of all the essential multivitamins and antioxidants needed by your body whilst marinating your energy levels. So whenever, tiredness tries to take over you, punch it with a bowl full of fruits because tiredness is a thing that always reflect on your skin and especially your face.

• Dairy – Low fat dairy foods are necessary to maintain your skin health because all that you can miss in fruits, you can always get from a glass or bowl full of milk, butter milk or curd. Hence it is necessary to include a dairy

• Homely Food – Homely food when cooked with love contains a magical power of vanishing all worries, troubles, and health issues. Achieving healthy skin from homecooked food is just an added benefit!

Foods to be avoided for maintaining skin health • Anything that you are allergic to, should be avoided as it is only going to worsen your skin and overall health.

• Avoid refined oils and too much oily foods. Good fats in proportionate amounts are necessary but excess is always harmful.

• Cut down on your salt and sugar intake if you consume more than the recommended amount.

• Strictly say NO to packed, processed and junk food.

• Stay away from all types of cold, soft, aerated, fermented and alcoholic beverages if you want a healthy skin.

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Food Poisoning In Current Era

Food Poisoning In Current Era

Food is something everyone needs, every day. But the way that it is processed and marketed can have a big effect on health and economics. In some parts of the world, a lack of access of food is the tragedy, while in countries like US, unhealthy eating is cited as the second biggest killer after smoking.

borne toxins may occur naturally, or may be chemical or biological contaminants, or may be metabolic products of infectious agents that are present in the food. Very few of the foods that we commonly eat have been subjected to any toxicological testing and yet they are generally accepted as being safe to eat.

In India going with the western tradition, nowadays the prevalence of obesity and overweight is increasing day by day. Genetically modified foods, novel foods and nano-materials pose new challenges for traditional safety assessment processes but, as the food supply is increasing globally, food regulations and food safety are becoming more harmonized internationally. Along with over nutrition, food poisoning in the form of food adulterants and additive agents has also been increased now a days. Food

The most dangerous contaminants are those produced by infestations of bacteria or moulds in food, which can produce toxins that remain in the food even after the biological source has been destroyed.

Some naturally occurring secondary metabolites like Aflatoxins from Aspergillus flavus or BOAA in Lathyrus sativus also becomes responsible for major mortality and morbidity among thousands of people.

Another aspect of food toxicity happening today is the threat posed by the presence of vast amount of

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Food Poisoning In Current Era

chemicals being added to food articles for various purposes like preservation, flavoring, coloring etc.

According to Ayurveda, Aahara is considered as Parama bhesaja. Aahara dusti can occur in 2 ways. When we take aahara which is deranged by microbial contaminants it will result in immediate toxic manifestations and it can be correlated as Visha lipta anna (Poisoned food).

When we are continuously administering food containing adulterants and other colouring agents, it gets deposited in body as visha (Poison). When it stays for long time, some of them may lose its original properties and ultimately gets converted into low potency poison by the process of metabolic conversions leading to formation of Dooshivisha (Cumulative toxicity).Acharyas had explained in detail about dooshitha anna (Poisoned food) as the major aggravating factor for this.

Ayurveda had also emphasized that, bacterial toxins and drugs like antibiotics, steroids, etc, adhyasana(excessive food intake), Virudhaahara(intaking incompatible foods) ajeerna avastha(taking in food without digesting the previous food) all comes under dooshi visha.

Major food items what we eat daily, can also acts adversely due to their mutually contradictory properties, some by method of preparations, some by virtue of the place, time, dose and some by their nature. Ayurveda has concluded these types of food items into a major heading “Virudhaahara�. The intake of virudhaahara (Incompatible foods) can cause many dreadful diseases like swelling all over the body, skin diseases like Psoariasis, recurrent fever, low immunity and eventually leading to infertility, cancer like conditions. It can even destroy memory, complexion and lusture of a person. It is as potent as visha and kills the individual like visha. It will be surprised to know that, many of our day to day food items are virudha as per Ayurveda. For eg daily intake of Dahivada

can cause sinusitis like disorders. Fermented foods like khaman dhokla , idli, dosa are good but it should not be accompanied by imli chutneys like sour tastes as mixing both is virudha and causes digestive problems , heartburn like symptoms later on developing to major dreadful diseases. Similarly salads are nutritious but if we are adding dahi and converting to raita, then it is unhealthy. As per Ayurveda daily intake of chaas is recommended, but that of dahi is contraindicated. Many at times, people are addicted with junk foods like Puffs, milkshakes, pizzas etc which are rich in Trans fats when deposited in body for long time can cause kidney and liver damage. Fatty liver syndrome, PCOD etc like lifestyle disorders are now very common due to our daily unhealthy food intake. Acharyas had clearly mentioned of edema in upper and lower limbs with facial edema as the major symptom of dushivisha which is one of the cardinal feature of kidney failures.

Ayurveda describes type of food to be taken, when and how it should be taken, what all things can be taken daily etc thereby emphasizing the importance of food rather than medicine. Yet in current era with changing lifestyle people are giving more importance to taste, texture, freshness and eye appeal. As a result diseases including food poisoning became common phenomena. Following our ancient traditions is the need of the hour, going back to our cultures with the support of Ayurveda will lead us to a healthy life.

-Dr. Aiswarya K Assistant Professor, Department of Agadtantra, State Model Government Ayurveda College, Gandhinagar

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Nutrition on Hair Health

Impact of Nutrition on hair health

Hair- the crowning glory! Be it a man or a woman, irrespective of the gender, hair plays an important role in improving one’s self-esteem and confidence. We end up trying so many remedies and quick fixes to improve the quality of our hair, but the fact is that unless we feed ourselves the correct nutrients that are required for the growth and maintenance of our hair, nothing externally applied can do good to them in the long run! Hence, nutrition becomes the most important factor in beautifying our tresses. Let us see which nutrients you need to include in your diet for healthy locks!

Nourishing your hair from the inside requires some important nutrients like: 1. Protein: Proteins, also known as the building blocks of our body, are essential for the formation of the hair protein- Keratin. Every single strand of hair is made of Keratin! Hence it becomes so important to include proteins in our daily diet to take care of the structural stability of hair. If you are a non-vegetarian, include fish such as salmon (rawas), herring (bangda), rohu etc. which not only provide you with good quality protein, but also healthy fats.

Also do not forget to include eggs, chicken, and meat to your diet for a good dose of protein. But what if you are a vegetarian? Well, you can still improve the protein quality of your diet by including dairy products like milk, curd, paneer etc. You can also cook foods with a combination of cereals and pulses e.g. Khichdi, Idli, Dosa etc.

Pulses and beans are good sources of proteins for vegetarians. Lastly, nuts and seeds also help to up your protein intake!

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2. Biotin: This can also be called as the ‘Hair Vitamin’! Biotin or Vitamin B7 is available in foods such as eggs, fish such as salmon, meat, seeds, sweet potatoes, tender bamboo shoots (available in supplements), spinach and beans.

Biotin supplements are also available, but consult a nutritionist or your doctor before consuming them.

3. Zinc, Selenium and Iron: Consume legumes, oysters, nuts for Zinc; whole grains, fish and garlic for Selenium and leafy greens, poha (rice flakes), sunflower seeds and garden cress seeds for Iron.

4. Omega- 3 fats: The best source of these healthy fats is Salmon fish, along with a good amount in walnuts, sesame seeds, sunflower seeds, flaxseeds, Sea Buckthorn oil etc. Make your tresses shine with a regular intake of these healthy fats!

Nutrition on Hair Health

5. B-complex Vitamins: Vitamin B6, Panthothenic acid (B5), Vitamin B12, Folic acid (B9) all play an important role in hair health, as they help in increasing blood circulation to the hair follicles thus making them stronger and reducing hairfall and thinning!

6. Water: The forgotten nutrient! Who thinks of water when we are discussing nutrients? Yes, that’s the problem. We underestimate the power of hydration when it comes to taking care of our skin and hair. Think about this- if you do not consume enough water on a daily basis, how would your skin and hair look? Stretchy skin? Dull, lifeless and dry hair? Yes, that’s the exact role of water- moisturizing, hydrating and nourishing the skin as well as the hair! Now go and drink a glass of water as you read this!

7. Vitamin E: This vitamin helps in increasing blood circulation to the scalp and thus promotes hair growth. Much on some almonds and sunflower seeds, and include wheatgrass, safflower oil, spinach and fruits such as avocados, mangoes and papayas for that daily dose of Vitamin E. 8. Vitamin A: Well, practically all cells require this vitamin for growth, thus making it an important nutrient for hair too, which is the fastest growing tissue in the human body. It makes your hair manageable and protects it from drying by secreting a substance called sebum, that moisturizes the scalp and keeps it healthy. Include dark green leafy vegetables like spinach, moringa leaves etc., yellow, orange and red colored fruits and veggies like tomatoes, red and yellow bell peppers, pumpkin, carrots, sweet potatoes, papaya etc. and dairy products and fish and eggs.

Do you see how easy it is to nourish your hair by eating right to make it look beautiful and lovely from the outside? After all, “A healthy outside starts from a healthy inside!!”

Happy and healthy hair everyone!

- Riddhi Shah Holistic Health Coach and Founder of “The Sattvic Soul”

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Food and Sleep

Impact of Wholesome Food on Sleep - Vd. Sahil H. Bhavsar

“Innocent sleep. Sleep that soothes away all our worries. Sleep that puts each day to rest. Sleep that heals hurt minds. Sleep, the main course in life’s feast and most nourishing.”

-William Shakespeare Sleep is one of the beautiful blessing in our life.

If someone understands how the sleep works, it will become blessing. It nourishes your body, rejuvenate you, refreshes you and sometime it even makes you stronger.

Nowadays mental health is as important as physical health. The key for good mental health is a sound sleep. It stabilizes your mind, brings positivity, bring enthusiasm and makes you happy.

In sushrut Samhita, sleep is told to be as illusion of lord Vishnu (Vaishnavi). It means when a person sleeps he reaches to lord Vishnu’s magical world.

Ayurveda and sleep In Ayurveda, sleep is given very much importance. All 3 acharyas (charak, sushruta, vaghbhatta) describes sleep in tray upstambha (3 pillars of life) that is ahara (food), nidra (sleep), The Ancient Ayurveda | Oct-Nov 2020 | Page 36

brahmcharya (celibacy). All Acharya describes some different and some same opinions about sleep but they all are given very much importance.

They sleep, • • • • • • •

describes following specifications for Benefits, Disadvantage, Timing, Less sleep problems and its remedies, Over sleep problems and its remedies, Best sleep features, Reasons for sleep

Acharyas describes psychology of sleep and dreams briefly. It gives us a guideway to understand the mechanism and improve mental health and sleep.

They describes relation of food and sleep also.

Mental health depends on sleep and sleep depends on good food. There are so many factors

Food and Sleep

that affects the sleep as in physical and mental health, age, environment, surroundings, food etc. Among them food plays a vital role. So we must understand its relation. It can help ourselves for better sleep and lead to jolly good health.

like lightness, unctuousness, less spiced, balanced, good for health.

Milk, butter, grains, pulses, green vegetables are wholesome food for body and mind. These foods are easy to digest and gives much more energy.

Food and sleep You will have a question, the food we take get digested and expelled on next day. So how can it impact on sleep? So the answer is, not the physical food but the subtle quantity of food will impact.

Food have qualities like heaviness, lightness, dryness, unctuousness, spicy, balanced etc.

These attributes will show its impact on your sleep.

Heavy food (cheese, butter etc.) takes more time to digest. So body will have to work more. So it can’t be engaged in sleep. Dry food (bread,pav etc.) also need more enzymes to get.

Nowadays junk food has become more popular but it is very harmful for body. Excessively burnt food, spicy food will harm the soft lining of our organs and causes disease like ulcers, bleeding, hyperacidity.

Heavy and dry food can cause constipation. It will lead to abdominal, flatulence, piles, fissure.

These physical problems affect the body and mind too. It disturbs the mind and causes negative impact on sleep.

These food are tamsik in nature. It will increase tamas guna of mind which results in anger, hatred, jealousy etc. Thus mental health will be impaired and affects the sleep.

A person can gain more protein from beans and dry fruits than egg or other protein sources. Fruits contain calcium, vitamins and other minerals. Milk contains all the vitamins except Vitamin C. butter contains enough fat for producing energy.

This is a short list for wholesome food which can be taken daily Milk

Orange

Ghee

Apple

Banana

Rice

Mung Bean

Wheat

Ground Nut

Ginger

Coriander

Fenugreek

These foods are satwik in nature. So it will increase satwik guna of mind. It will lead to happiness, energy, enthusiasm, positivity.

These all things help in maintaining mental health and leads to sound sleep. These foods don’t damage digestive system. So it decreases the risk factor for hampered health.

Light food will be easy to digest so it will give its benefits quickly. It will not cause any complication and make a person healthy.

So we must consume food which is beneficial for our physical as well as mental health. The food which is beneficial is called as wholesome food.

The wholesome food also act by their qualities

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Food and Sleep

Conclusion We must focus on what we eat because “how we think depends on what we eat.” It affects our mental and physical health too. Mental health directly effects our sleep.

Sleep helps you to give energy, enthusiasm, refreshment. So we must eat wholesome food and balance our health.

It is saying “one cannot think well, love well, sleep well, if one has not dinned well.”

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Facts & Fiction

Over Nutrition – Facts & Fiction

World has evolved with time so has been its

inhabitants. But the changes we are witnessing in many of our life are leading to life threatening problems. Food has always been the basic need of human life and the food culture has evolved with time. Food is represented as a part of cultural traits of an ethnic community.

Food habit is a symbolic to a particular culture.

Eating tradition of every country & culture are the result of millennia of history. India with its vast size has always boasted about its diversities. Truly, the diversities are also seen in the cuisines of this country where you can find dal-chawal or idli-sambar or roti-sabji or mach-bhat . We indeed have a wide range of cuisines which we are proud of but are we having a healthy diet or not is the billion dollar question. Our country was dealing with challenge of under-nutrition from the day of its existence. But in the last decade we are facing a double burden which includes both over and under nutrition.

Nutrition can be stated as the science of food and its relationship to health. It is mainly concerned with their roles played by nutrients in body growth, development and maintenance.

Over the last 20 years, total food grain production in India increased from 198 million tons to 269 million tons. Despite increase in food production the rate of malnutrition in India remains very high. The energy and protein intake from cereal has decreased in both rural

and urban India largely because of increased consumption of milk and dairy products, oils and fats, relatively unhealthy food such as fast foods, processed food and sugary beverages.

From 2005-2016 prevalence of low (<18.5 kg/ m2) body mass index (BMI) in Indian Women decreased from 36% to 23 % and from 34% to 20% among Indian men. During the same period the prevalence of over-weight or obesity (Body mass >30 kg/m2) increased from 13% to 21% among woman and from9% to 19% in men. It is recorded that 20% of school going children in India are obese. It is also noted that 70 million people in India are categorized under obese with 70% of urban population also classified under the same category.

Our country is considered to be the Diabetes capital of the world along with other ailments such as heart diseases, high cholesterol, PCOD, Infertility etc also increasing among our societies. Rapid transition in health over the past several decades has seen a shift from infectious diseases to Non communicable diseases (N.C.D’s). In 2017, India witnessed 61.8 % of death due to N.C.D’s.

So the first question to be answered is “Are our Indian dishes really healthy”? Yes, of course, they are. But the real problem lies in adapting the Western food habits and neglecting our traditional foods without properly analyzing what exactly is beneficial for our body. A food habit of a region is formed by the geographic

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Facts & Fiction & climatic condition of a region along with what is grown in that area. A sudden shift from the usual food habit can disturb the equilibrium in the body. As per Ayurveda, the science of life, Ahara has been termed as the one which is consumed orally or which is consumed as long as one is alive. Ahara is considered as one which is predominant in taste or rasa while Bhaishajya or medicine is the one which is predominant in potency or Virya. According to Ayurveda, Ahara provides with complexion, satisfaction, clarity, good voice, long life, happiness, growth, strength and intelligence mainly based on the quality of food. Ayurveda had even lauded Ahara as“Mahabhaishajya” i.e., “best among all medicines” because of its infinite uses. Even Ayurveda has classified Ahara as Hita(good) and Ahita(bad). So the best food for you is determined by the criteria’s which will be suitable for your body needs.

The excessive intake of carbohydrate diet and sugar by the Indians along with too much indulgence in fried oily snacks as well as fast foods has made our society prone to many diseases. A decade ago eating outside was considered as a luxury but now having food from outside has become a necessity. When we thrive on outside food we knowingly or unknowingly feed on a lot of salts, oils, sugars which on a long run make our body diseased.

Now we are living in a society where a healthy person feels insecure as he in midst of a majority of unhealthy obese people, as the majority The Ancient Ayurveda | Oct-Nov 2020 | Page 40

thinks the odd one is having some ailments and advice him to take medication.

So do we really have a solution to these problems? Yes, we do. Knowledge of what we are having and knowing our body can ensure our healthy life. Controlling your portion size i.e., knowing that every extra roti will gain a surplus 80-90 calories in the body, refrain from fried food items and hog on to boiled, steamed, sautéed foods, reducing salt and sugar intake, usage of spices in food items, relying on different grains like having roti’s made with bajra, jowar, makkai etc., having a lot of salads in foods with fibers. Legumes, beans, grains, fruits and vegetables provide us with ample amount of fiber, fat, carbohydrates, proteins, vitamins & minerals. But healthy food alone cannot solve this puzzle. We have to drain out our excess calories through exercise. An active

body will always have a healthy and vibrant mind. Yoga and meditation is the way forward along with physical exercise of minimum 30 minutes a day can really help us to counter the stress of our day today life. We have to understand that body was never meant to be treated as a refuse-bin holding all the foods that the palate demands.

- Dr. Sarin T. Assistant Professor, Department of Dravyagunavijnana, Shree Swaminarayan Ayurveda College, Kalol, Gandhinagar, Gujarat

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Hkkstu ds lEcU/k esa bl izdkj dk fopkj djus ij ;g t:jh gks tkrk gS fd gekjk Hkkstu izR;sd _rq esa ,slk gksuk pkfg, fd oks nks’kks dks izdqfir u djs A vk;qosZfnd n`f’Vdks.k ls Hkkstu ds lEcU/k esa bl izdkj dk fopkj djus ij ;g t:jh gks tkrk gS fd gekjk Hkkstu izR;sd _rq esa ,slk gksuk pfkg, fd rhuksa nks’k bl voLFkk esa jgsa fd jksx u iSnk dj ldsa A ftl ekSle esa tks nks’k fcxM+rs gks] mldks “kakr djus okyk Hkkstu gksuk pkfg, ijarq og ,slk u gks fd og nwljs nks’k dks fcxkM+ nsa A bl izdkj ge ns[krs gS fd ;fn _rq ds vuqlkj iF; O;oLFkk dk ikyu fd;k tk;s rks euq’; jksx jfgr jgrk gS vkSj gekjs vkt ds bl lekt dh vk/kqfudrk o vO;oLFkkvksa dks ns[krs gq, ;g vko”;d gks tkrk gS fd dqiks’k.k o vU; O;kf/k;ksa ls ;fn ge NqVdkjk ikuk pkgrs gS rks gesa vk;qosZn esa of.kZr iF;&viF; O;oLFkk dk gh ikyu djuk iMs+xkA

& MkW- iadt tSu

,lksfl,V izksQslj fdz;k”kkjhj foHkkx LVsV ekWMy vk;qosZn dkWyst SMIAS, xka/khuxj] xqtjkr

The Ancient Ayurveda | Oct-Nov 2020 | Page 43

We Koryfi Group of Media and Publications will donate 10% of your fees or subscription to the noble cause of Blood Donation Activities to the NGO “RaktDaata Federation” RaktDaata Federation has been formed with the noble intention of providing Blood to people in need. The core idea of the formation of this trust came from observing the difficulties that patient’s relatives face in arranging blood. The situation is especially worse in Government Hospitals which usually serve the majority percentage of patients.

Our focus areas are: • Create awareness about blood donation and explain its benefits to the people • Make blood donation approachable for people by collaborating with hospitals and arranging blood • donation camp at their doorstep • Create a society where all blood requirements can be fulfilled through voluntary donation and no • replacement donation • Make voluntary donors available to those in desperate need of blood • Cultivate a habit of regular donation of every 3 months among people • Discourage and refrain from any practices that associate blood with money Mr. Rushi Dave, The President and Founder of RaktDaata Federation, is a recipient of numerous International and National awards for the cause of blood donation. He and his team members actively arranges blood for needy people through national and city-run WhatsApp groups. He frequently organizes community events with enthusiastic donors and continuously engages and motivates first-time donors.

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