Gynam

AHAAR

Ahara (or food) is the primary element necessary for sustaining life. Our complexion, intellect, voice, longevity, satisfaction, nourishment, strength, and happiness all are conditioned by food. Daily consumption of Hitakara/Pathya food (or wholesome food) is conducive to maintaining good health, longevity, strength, intellect, good voice, and complexion. For a disease-free life, proper nutrition is essential, which is achieved through appropriate food choices, food combinations, and cooking methods, in the right quantity, and at the right time, season, and place. Ayurveda also recommends refraining from Ahitakar Ahara(unwholesome food).

Ayurvedic dietary guidelines include:

• Eating food at the right time (Kale Bhojana)
• Ensuring proper hygiene before eating (Suchi Bhojan)
• Eating warm and easy-to-digest food (Ushna Bhojan and Laghu Bhojan)
• Avoiding late-night eating, skipping meals, and improper foods combinations (Viruddh Ahara)
• Consuming food only when there is sufficient hunger (Kshudvan)
• Eating food calmly, which means neither too slow nor too fast (Na Ati Druta Vilambita)

Vihara

Ayurvedic philosophy underscores the importance of maintaining a healthy Vihara, including Dinacharya (daily routine), Ratricharya (nightly routine), Sadavritta (code of conduct), and more, to foster physical, emotional, and mental well-being. As per Ayurveda, an individual’s lifestyle should be in harmony with nature.

• Following a regular daily routine (Dincharya), which includes waking up early, drinking warm water, performing Yoga or exercise, and having a healthy breakfast. It also advises taking regular breaks during the day, avoiding unhealthy habits, eating meals on time, and going to bed early.
• Following A nightly routine (Ratricharya) that includes applying oil to the body, taking a warm bath, and having a light dinner. It also recommends avoiding late-night activities and sleeping on time.
• Adhering to a code of conduct (Sadavritta) that includes truthfulness, non-violence, self-control, and contentment. It also advises having positive social interactions and avoiding negative emotions like anger, jealousy, and greed.

Ritucharya

Ritucharya, or seasonal regimen is a unique lifestyle and diet regimen that helps individuals to cope with the physical and mental impacts of seasonal changes. According to Ayurvedic principles, the year is divided into 2 periods – Uttaryana(the northern solstice), and Dakshinayana (the southern solstice). These periods are further divided into 3 seasons each, making a total of 6 seasons- Shishir (winter season), Vasanta(Spring season), Grishma(summer season), Varsha (rainy season), Sharad (autumn season)and Hemant(Pre-winter season). Ayurvedic Ritucharya provides specific guidelines for each season, including diet, physical activity, and self-care practices, to help maintain optimal health and well-being throughout the year. For instance, the dietary regimen for Shishir Ritu includes consuming more foods with a sour taste while foods with sweet and bitter tastes are preferred during Sharad Ritu.

Seasons	Dietary Regimen	Lifestyle Practices
Shishira (Winter) Mid-January to mid-March	Foods with a sour taste are preferred. Cereals and pulses, wheat/gram flour products, new rice, and corn are advised. Intake of garlic, Haritaki, ginger, sugarcane products, and milk and milk products are recommended.	Taking bath with lukewarm water, massaging with oil, and wearing warm clothes are recommended. Exposure to sunlight is also recommended.Exposure to cold wind, and sleeping at late night, are to be avoided.
Vasanta (Spring) mid-March to mid-May	Easily digestible foods should be consumed. Cereals, old barley, wheat, and rice are preferred. Among pulses, lentils, Mugda, and others, can be taken. Food items tasting Tikta (bitter), Katu (pungent), and Kashaya (astringent) are to be taken. Curd, new grains, and cold drinks should be avoided.	Bathing with warm water and doing massage (Udvartana) with powder of Chandana (Sandalwood) and Kesara (Saffron) are recommended. Daytime sleeping is strictly contraindicated during this season.
Grishma (Summer) Mid-May to mid-July	Foods that are light and easily digestible should be taken. One should drink plenty of water and other drinks, such as buttermilk, fruit juices, mango juice, and churned curd with pepper. Lavana and food with Katu (pungent) and Amla (sour) taste and Ushna (warm) foods are to be avoided.	Activities like applying sandalwood and other aromatic pastes over the body, wearing light dresses, sleeping during the daytime, and enjoying cool moon rays are beneficial. Excessive exercise needs to be avoided.
Varsha (monsoon) Mid-July to mid-September	Foods with a sour and salty taste and of Sneha (unctuous) qualities are to be taken. Cereals, old barley, rice, wheat, etc can be taken. Foods, which are heavy and hard to digest should be avoided.	Using boiled water for taking bath and then doing body massage oil is advised. Medicated Basti (enema) is prescribed as an evacuative measure to expel vitiated Doshas. Getting wet in rain and sleeping during the daytime should be avoided.
Sharad (autumn) Mid-September to Mid-November	Foods are having sweet and bitter tastes, and Laghu (light to digest) and cold properties are advised. Foods having the properties to pacify vitiated Pitta are advised. Wheat, green gram, sugar candy, honey, and Patola, are to be included in the diet. Hot, bitter, sweet, and astringent foods are to be avoided.	Individuals are recommended to take water purified by the rays of the sun in the daytime and rays of the moon at nighttime for drinking, bathing, etc. Wearing flower garlands and applying a paste of Chandana (Sandalwood) on the body is advised. Medical procedures, such as Virechana (purging), Rakta-Mokshana (bloodletting), etc, are highly beneficial during this season.
Hemanta (late autumn) Mid-November to mid-January	People should take unctuous, sweet, sour, and salty foods. Among cereals and pulses, new rice, flour preparations, green gram, Masha, etc., are mentioned to be used. Healthy fats like Ghee, milk and milk products, sugarcane products, Shidhu (fermented preparations), Tila (sesame), and so on, are also to be included in the diet. It is recommended to avoid Vata aggravating items, such as Laghu (light), cold, and dry foods, and drinks like cold drinks, frozen foods, and more.	Exercise, body and head massage, use of warm water, Atapa-sevana (sunbath), application of Agaru on the body, heavy clothing, and residing in warm places is recommended. Exposure to strong and cold wind, the habit of day sleep, etc., are mentioned to be avoided