Review Article International Ayurvedic Medical Journal ISSN:2320 5091

RITUCHARYA DIET AND LIFE STYLE Gupta Twinkle1, Mahajan Nitin2, Khatotra Sukhdev3 1 Associate, Prof, PG Dep‘t, of Kayachikitsa, 2 Assistant, Prof, PG Dep‘t, of Kayachikitsa, 3 PG Scholars, JIAR, Jammu (India)

ABSTRACT Ritu, the season, classified by different features expresses different effects on the body as well as the environment. Ayurveda has depicted various rules and regimens (Charya), regarding diet and behavior to acclimatize seasonal enforcement easily without altering body homeostasis. The prime principle of Ayurvedic system of medicine is preventive aspect, can be achieved by the change in diet and practices in response to change in climatic condition. This is a very important aspect of preventive medicine as mentioned in Ayurvedic texts. Lifestyle disorders are very common in the present era, basically originating from lack of following seasonal regimens due to lack of concentration in seasonal characteristics. A firm scientific analysis is the base, which holds true even on date. In this review article, various regimens in diet and lifestyle as men- tioned in the classics of Ayurveda and their importance on lifestyle disorders has been dis- cussed. Keywords: Lifestyle disorders, seasonal regimens, seasonal variations in India

INTRODUCTION shedding in autumn in the plants, hiberna- Ayurveda, the age old science of tion of many animals with the coming of life, has always emphasized to maintain winter, and so on. As human being is also the health and prevent the diseases by fol- part of the same ecology, the body is lowing proper diet and lifestyle regimen greatly influenced by external environ- rather than treatment and cure of the dis- ment. Many of the exogenous and endoge- eases. The basic principle followed in the nous rhythm have specific phase relation- Ayurvedic system of medicine is ship with each other; which means that Swasthyashya Swasthya Rakshanam, they interact and synchronize each other. If which means to maintain the health of the body is unable to adopt itself to stressors healthy, rather than Aturashya Vikara due to changes in specific traits of seasons, Prashamanancha, means to cure the dis- it may lead to Dosha Vaishamya, which in eases of the diseased.[1] For this purpose turn may render the body highly suscepti- the Dinacharya (daily regimen) and Ritu- ble to one or other kinds of disorders. [3] charya (seasonal regimen) have been As adaptations according to the changes, is mentioned in the classics of Ayurveda.[2] the key for survival, the knowledge of Rit- With the change in season, the change is ucharya (regimen for various seasons) is very evident in the environment we live in. thus important. People do not know or ig- We see various changes in bio-life around nore the suitable types of food stuffs, us, such as flowering in spring and leaf- dressing, and others regimen to be fol-

How to cite this URL: Khatotra Sukhdev Et; Al: Ritucharya Diet And Life Style. International Ayurvedic medical Journal {online} 2016 {cited 2016 June} Available from: http://www.iamj.in/posts/images/upload/1066_1073.pdf Khatotra Sukhdev Et; Al: Ritucharya Diet And Life Style lowed in particular season, this leads to every season and practicing accordingly derangement of homeostasis and causes are enhanced.[5] Main theme of this chap- various diseases, such as obesity, diabetes, ter is to make people aware concerning the hypertension, cancer, and so on. Lifestyle methods to live in accordance with the en- diseases are a result of an inappropriate vironment. In this article, the Ritucharyas relationship of people with their environ- mentioned in the classics of Ayurvedahave ment. Onset of these lifestyle diseases is been discussed and emphasis has been insidious, delayed development, and diffi- given on the likely impact ofRitucharya on cult to cure. [4] In our country the situation lifestyle disorders. is quite alarming due to rapid changing of Classification of season disease profile. The World Health Organi- The year according to Ayurveda is divided zation has identified India as one of the into two periods Ayana (solstice) depend- nations that is going to have most of the ing on the direction of movement of sun lifestyle disorders in the near future. Now- that is Uttarayana (northern solstice) and adays, not only are lifestyle disorders be- Dakshinayana (southern solstice). Each is coming more common, but they are also formed of three Ritus (seasons). The word affecting younger population. Hence, the Ritu means ―to go.‖ It is the form in which population at risk shifts from 40+ to the nature expresses itself in a sequence in maybe 30+ or even younger. Already con- particular and specific in present forms in sidered the diabetes capital of the world, short, the seasons. [6] India now appears headed toward gaining A year consists of six seasons, namely, another dubious distinction of becoming Shishira (winter), Vasanta (spring), and the lifestyle-related disease capital as well. Grishma (summer) in Uttarayan and A study conducted jointly by the All India Varsh (monsoon), Sharada (autumn), and Institute of Medical Sciences and Max Hemanta (late autumn) in Dakshinayana. Hospital shows the incidence of hyperten- As Ayurveda has its origin in India, the sion, obesity, and heart disease is increas- above seasonal changes are observed pre- ing at an alarming rate, especially in the dominantly in Indian subcontinent. young, urban population. According to the Uttarayana and its effect doctors, a sedentary lifestyle combined Uttarayana indicates the ascent of the sun with an increase in the consumption of or northward movement of the sun. In this fatty food and alcohol is to blame cases of period the sun and the wind are powerful. obesity, diabetes, hypertension, and so on. The sun takes away the strength of the Ritucharya is prominently discussed in the people and the cooling quality of the earth. first few chapters of most of the Samhitas It brings increase in the Tikta (bitter), of Ayurveda. Prevention of disease to Kashaya (astringent), and Katu (pungent) maintain health is being the first and fore- Rasa (taste), respectively, which brings most aim of the holistic science of Ayur- about dryness in the body and reduces the veda. In Tasyashitya chapter of Charaka Bala (strength). It is also called Adana Samhita, it is said ―Tasya Shitadiya Kala. Ahaarbalam Varnascha Vardhate. According to modern science, this can be Tasyartusatmayam Vaditam compared with the gradual movement of Chestaharvyapasrayam,‖ which means earth around the sun to the position, in ‗the strength and complexion of the person which the rays of the sun falls perpendic- knowing the suitable diet and regimen for ularly at 30 degree meridian of the North 1067 www.iamj.in IAMJ: Volume 4; Issue 06; June- 2016

Khatotra Sukhdev Et; Al: Ritucharya Diet And Life Style Pole on June 21st every year, called as Shishira (winter) summer solstice. The northward journey of General condition: Mid-January to mid- the Sun from Tropic of Capricorn to March (approximately) is considered as Tropic of Cancer happens. Shishira Ritu (winter). During this season, During Uttarayana the seasonal changes in the environment remains cold, along with Indian subcontinent is from Shishira cold wind. The predominant Rasa and (winter) to Vasanta(spring) and to Mahabhuta during this season are Tikta Grishma (summer). The period can be (bitter) and Akasha, respectively. The compared to mid-January to mid-July, strength of the person becomes less, depo- when warmness and dryness in weather sition of the Kapha Dosha occurs and Agni increases. It has an overall debilitating ef- (catabolism) remains in a higher state. fect on environment, to which human be- Diet regimen: Foods having Amla (sour) ing is also a part. as the predominant taste are preferred. Ce- Dakshinayana and its effect reals and pulses, wheat/gram flour prod- Dakshinayana indicates the descent of the ucts, new rice, corn, and others, are ad- sun or movement of the sun in southern vised. Ginger, garlic, Haritaki (fruits of direction. In this period, the wind is not Terminalia chebula), Pippali (fruits of very dry; the moon is more powerful than Piper longum), sugarcane products, and sun. The earth becomes cool due to the milk and milk products are to be included clouds, rain, and cold winds. Unctuousness in the diet. sets in the atmosphere and Amla (sour), Foods having Katu (pungent), Tikta (bit- Lavana (salty), and Madhura (sweet) Rasa ter), Kashaya (astringent) predominant are predominant, so the strength of person Rasa are to be avoided. Laghu (light) and enhances during this period. It is also Shita (cold) foods are advised to be pro- called Visarga Kala. hibited. According to modern science, this can be Lifestyle: Massage with oil/powder/paste, compared with the gradual movement of bathing with lukewarm water, exposure to the earth around the sun to the position, in sunlight, wearing warm clothes is men- which the rays of the sun fall over 30 de- tioned to follow. Vata aggravating lifestyle gree meridian of the South Pole perpen- like exposure to cold wind, excessive dicularly on December 21st every year, is walking, sleep at late night, are to be called as winter solstice. The southward avoided. movement of the Sun occurs from Tropic Vasanta (spring) of Cancer to Tropic of Capricorn. General condition: The approximate time State of strength is from mid-March to mid-May. This sea- In the beginning of Visarga Kala and son is considered as season of flowering ending of Adana kala, that is, during Var- and origin of new leaves. Predominant sha and Grishma, weakness occurs. In the Rasa and Mahabhuta during this season middle of the solstices, that is, during Sha- are Kashaya (astringent), and Prithvi and rata and Vasanta, strength remains in Vayu, respectively. Strength of the person moderate grade and in the end of Visarga remains in medium degree, vitiation of Kala and in the beginning of Adana Kala, Kapha Dosha occurs and Agni remains in that is, during Hemanta and Shishira, Manda state. maximum strength is seen. [7] Diet regimen: One should take easily di- Regimen of different seasons gestible foods. Among cereals, old barley, 1068 www.iamj.in IAMJ: Volume 4; Issue 06; June- 2016

Khatotra Sukhdev Et; Al: Ritucharya Diet And Life Style wheat, rice, and others are preferred. juice, churned curd with pepper, is to be Among pulses, lentil, Mugda, and others, practiced. At bedtime milk with sugar can be taken. Food items tasting Tikta candy is to be taken. (bitter),Katu (pungent), and Kashaya (as- Lavana and food with Katu (pungent) and tringent) are to be taken. Besides those, Amla (sour) taste and Ushna (warm) foods honey is to be included in the diet. Meats are to be avoided. like that of Shahsa (rabbit), which are easy Lifestyle: Staying in cool places, applying to digest can be taken. Foods which are sandal wood and other aromatic pastes hard to digest are to be avoided. Those over the body, adorning with flowers, which are Sheeta (cold), Snigdha (vis- wearing light dresses and sleeping at day cous), Guru (heavy), Amla (sour), time are helpful. During night one can en- Madhura (sweet) are not preferred. New joy the cooled moonrays with breeze. Ex- grains, curd, cold drinks, and so on, are cessive exercise or hardwork is to be also to be prohibited. avoided; too much sexual indulgence and Lifestyle: One should use warm water for alcoholic preparations are prohibited. bathing purpose, may do exercise during Varsha (monsoon) General condition: Vasant Ritu. Udvartana (massage) with Mid-July to mid-September (approxi- powder of Chandana (Santalum album), mately) is considered as Varsha Ritu. Kesara (Crocus sativus), Agaru, and oth- During this season the sky is covered by ers, Kavala (gargle), Dhooma (smoking), clouds and rains occur without thunder- Anjana (collyrium), and evacuative storm. The ponds, rivers, etc., are filled measures, such asVamana and Nasya are with water. The predominant Rasa and advised. Mahabhuta during this season are Amla Day-sleep is strictly contraindicated during (sour), and Prithvi and Agni, respectively. this season. The strength of the person again becomes Grishma (summer) less, vitiation of Vata Doshaand deposition General condition: Mid-May to mid-July of Pitta Dosha, Agni also gets vitiated. (approximately) is considered as Grishma Diet regimen: Foods having Amla (sour) (summer) season. Environment is preva- and Lavana (salty) taste and of Sneha lent with intense heat and unhealthy wind. (unctuous) qualities are to be taken. The river-bodies dried and the plants ap- Among cereals, old barley, rice, wheat, pear lifeless. The predominant Rasa is etc., are advised. Besides meat soup, Katu (pungent) and Mahabhuta are Agni Yusha (soup), etc. are to be included in the and Vayu. The strength of the person be- diet. It is mentioned that one should take come less, deposition of Vata Dosha oc- medicated water or boiled water. curs, but the vitiated Kapha Dosha is paci- Intake of river water, churned preparations fied during this season. Agni of the person having more water, excessive liquid and will remain in mild state. wine are to be avoided. The foods, which Diet regimen: Foods which are light to are heavy and hard to digest, like meat, digest—those having Madhura (sweet), etc., are prohibited. Snigdha (unctuous), Sheeta (cold), and Lifestyle: Use of boiled water for bath and Drava (liquid) Guna, such as rice, lentil, rubbing the body with oil properly after etc, are to be taken. Drinking plenty of bath is advised. Medicated Basti (enema) water and other liquids, such as cold water, is prescribed as an evacuative measure to buttermilk, fruit juices, meat soups, mango expel vitiated Doshas. Getting wet in rain, 1069 www.iamj.in IAMJ: Volume 4; Issue 06; June- 2016

Khatotra Sukhdev Et; Al: Ritucharya Diet And Life Style day-sleep, exercise, hard work, sexual in- Day-sleep, excessive eating, excessive ex- dulgence, wind, staying at river-bank, etc., posure to sunlight, etc., are to be avoided. are to be prohibited. Hemanta (late autumn) Sharat (autumn) General condition: Mid-November to General condition: The period between mid-January is considered as Hemanta mid-September to mid-November is Sha- (late autumn) Ritu. Blow of cold winds rat Ritu (autumn). During this time the starts and chillness is felt. Predominant Sun becomes bright, the sky remains clear Rasa during this season is Madhura and and sometimes with white cloud, and the the predominant Mahabhutas are Prithivi earth is covered with wet mud. The pre- and Apa. The strength of a person remains dominant Rasa is Lavana (salty) and pre- on highest grade and vitiated Pitta Dosha dominant Mahabhutas are Apa and Agni. gets pacified. Activity of Agni is increased. The strength of the person remains me- Diet regimen: One should use unctuous, dium, pacification of vitiated Vata Dosha sweet, sour, and salty foods. Among cere- and vitiation of Pitta Dosha occur, and als and pulses, new rice, flour prepara- activity of Agni increases during this sea- tions, green gram, Masha, etc., are men- son. tioned to be used. Various meats, fats, Diet regimen: Foods are having Madhura milk and milk products, sugarcane prod- (sweet) and Tikta (bitter) taste, and of ucts, Shidhu (fermented preparations), Tila Laghu (light to digest) and cold properties (sesame), and so on, are also to be in- are advised. Foods having the properties to cluded in the diet. pacify vitiated Pitta are advised. Wheat, Vata aggravating foods, such as Laghu green gram, sugar candy, honey, Patola (light), cold, and dry foods are to be (Trichosanthes diocia), flesh of animals of avoided. Intake of cold drinks is also con- dry land (Jangala Mamsa) are to be in- traindicated. cluded in the diet. Lifestyle: Exercise, body and head mas- Hot, bitter, sweet, and astringent foods are sage, use of warm water, Atapa-sevana to be avoided. The food items, such as fat, (sunbath), application of Agaru on body, oils, meat of aquatic animals, curds, etc., heavy clothing, sexual indulgence with are also to be not included in the diet dur- one partner, residing in warm places is ing this season. recommended. Lifestyle: Habit of eating food, only when Exposure to strong and cold wind, habit of there is a feeling of hunger is recom- day sleep, etc., are mentioned to be mended. One should take water purified by avoided. [2,8–13] the rays of sun in day time and rays of DISCUSSION moon at night time for drinking, bathing, This is the way the ancient sages set up the etc. It is advised to wear flower garlands, regimen for various seasons on analytical and to apply paste of Chandana (Santalum reasoning to obtain Swastha (health) and album) on the body. It is said that moon prevent the diseases. The examples set by rays in the first 3 h of night is conducive them stand as a hint to decide other dos‘ for health. Medical procedures, such as and don‘ts‘ in the regimen—Ritucharya Virechana (purging), Rakta-Mokshana The environmental factors include the na- (bloodletting), etc., should be done during ture of the land, water, and various atmos- this season. pheric phenomena, including temperature, humidity, wind, rain, clouds, and atmos- 1070 www.iamj.in IAMJ: Volume 4; Issue 06; June- 2016

Khatotra Sukhdev Et; Al: Ritucharya Diet And Life Style pheric pressure. All these environmental was moderate and the effect of Varsha factors undergo a continuous change and Ritu was minimum, and concluded that at a time, no two moments are exactly Hemanta is the Ritu of Pravara Bala, alike in a given place. Thus with the rising Vasanta is the Ritu of Madhyama Bala and Sun the temperature keeps on rising and Varsha is the Ritu of Avara Bala. Results gradually drops at night. The maximum of the study support the principles of and minimum temperature fluctuates daily Ayurveda. [14] but it is highest in summer and lowest in Many other systems of medical science winter. Similarly, all these factors show have observed the influence of seasonal diurnal as well as seasonal variations and rhythm in physical and mental health. To these variations for a particular time are quote Hippocrates, ―Whoever wishes to known as season. [14] investigate medicine properly should pro- A study on animals with seasonal changes ceed thus in the first place to consider the revealed the effects of photoperiod on im- seasons of the year and what affect each of mune function and hormone synthesis them produces.‖ Even in Tibetan system of which influence the development of op- medicine, seasons are regarded as one of portunistic disease. [15] Another study the fundamental factors in etiology and indicated that free-living species from pathology, and a powerful instrument in many regions can seasonally modulate the prevention of diseases. glucocorticoid release. In other words, the In Ayurveda, the knowledge of Ritucharya magnitudes of both unstressed and stressed is a first-hand guide to the concept of glucocorticoid concentrations change de- Kriya-Kala, which describes the modes pending on the time of the year. and stages of the development of diseases, A human clinical study was carried out by with regard to the state of different Mallika et al. to assess the biophysical and Doshas—Vatu, Pitta, and Kapha in ac- biochemical changes occurring due to cordance with the changes of time. A good Ritusandhi. Clinical study shows provoca- understanding of it is very much essential tion of Tridosha with the dominance of for early diagnosis and prognosis for Vata and Kapha provocation. In this study adopting preventive and curative during Ritusandhi frequently, Jwara, measures. Pratishyaya, and Alasya Lakshnas were It is to be known that disharmony in the met with. In Agnibala also although re- Doshas—Vatu, Pitta, and Kapha results in markable changes are seen, they are not up Roga (disease). And aim of the science of to pathologic mark. Regarding the bio- Ayurveda is to maintain the harmony. With chemical changes, there is a varied pat- changes in diet and lifestyle, there are tern—sometimes increasing and decreas- changes in the state of Tridosha, which is ing, but all these are within the range of bound to affect us, resulting disharmony, normal variations. The variation in bio- causing lifestyle diseases. Ritu acts as chemical values is seen but not remarka- Vyanjaka or Nimittakarana in the aggra- ble. [3] vation and manifestation of disease. For One study carried out by Jangid et al. on example, an evening (afternoon) headache the concept of Ritus and their effect on is essentially with Vata predominance. Bala reported that the overall effect of Diseases due to Vata show a tendency to Hemanta Ritu on Bala of healthy volun- aggravate during the rainy season. teers was maximum, effect of Vasanta Ritu 1071 www.iamj.in IAMJ: Volume 4; Issue 06; June- 2016

Khatotra Sukhdev Et; Al: Ritucharya Diet And Life Style It has been observed that there is an in- rate, especially in the young, urban popu- creased occurrence of flu, dry skin in lation. winter, heat stroke in summer, pollen al- Doctors however say a strict diet and reg- lergy in spring, high incidence of air and ular exercise along with cholesterol con- water borne diseases in rainy season, and trolling drugs can go a long way in skin diseases in autumn. Thus it can be checking lifestyle diseases. But with the said that physiology vindicates the concept knowledge of Ritucharya we can surely of Ritucharya. Studies have even revealed avoid these by practicing regimen in ac- the increased incidence of Asthma attack cordance with the Ritu to maintain the in winter season. There is also a reference harmony of the Tridosha and to stay of Seasonal Affective Disorder in modern healthy ever. Growing public awareness, science. with the support of the government and Peoples‘ diet changed substantially in the corporate wellness programs may help ar- second half of 20th century, generally with rest the rapid increase in the incidence of increased consumption of meat, dairy such diseases, saving lives and crores of products, vegetable oils, fruit juice, and rupees in costs. alcoholic beverages, and decreased con- With global warming and variation in the sumption of starchy staple foods, such as advent of season, it can surely be a query, bread, potatoes, rice, and maize flour. of the importance of Ritucharya in the pre- These observations suggest that the diets sent scenario. It is to be understood that [or lifestyle] of different populations might the background on which Ritucharya is partly determine the rates of cancer, and based, that is, Dosha and Panchamaha- other lifestyle disorders, such as obesity, bhuta theory. Although today Ritus do not diabetes, cardiovascular diseases, etc. In follow uniformity, the level of Dosha and 1900, the top three causes of death in the Panchamahabhuta can be analyzed ac- United States were pneumonia/influenza, cordingly, to decide the regimen, to which tuberculosis, and diarrhea/enteritis. Com- this knowledge of Ayurveda holds as a municable diseases accounted for about pathfinder. These principles surely demand 60% of all deaths. In 1900, heart disease a closer observation for clarity. and cancer were ranked number 4 and 8, REFERENCES respectively. Since the 1940s, the majority 1. Kushwaha HC, editor. Pratham of deaths in the United States have resulted Bhag. Varanasi: Chowkhamba Ori- from heart disease, cancer, and other de- entalia; 2009. Acharya Charaks‘ generative diseases. And, by the late Charak Samhita. 1990s, degenerative diseases accounted for 2. Tripathi B, editor. Acharya more than 60% of all deaths. Charaks‘ Charak Samhita. Vara- Already considered the diabetes capital of nasi: Chowkhamba Surbharati Pra- the world, India now appears headed to- kashan; 2007. wards gaining another dubious distinction 3. Mallika KJ. Critical study of of becoming the lifestyle-related disease Swastha-Catuska w.s.r. to Bio- capital as well. A study conducted jointly physical and Biochemical changes by the All India Institute of Medical Sci- in Rtusandhi. MD (Ayu) Thesis. ences and Max Hospital shows that the Jamnagar: Gujarat Ayurved Uni- incidence of hypertension, obesity, and versity; 2002. heart disease is increasing at an alarming 1072 www.iamj.in IAMJ: Volume 4; Issue 06; June- 2016

Khatotra Sukhdev Et; Al: Ritucharya Diet And Life Style 4. Steyn K, Fourie J, Bradshaw D. 11. Ayurved Darshan. Shantikunj: The impact of chronic diseases of Vedmata Gayatri Trust; 2005. lifestyle and the major risk factors Brahmavarchas. on mortality in South Africa. S Af- 12. Pandey PD. Swasthya Rakshak. In- rican Med J. 1992;82:227–31. dore: Nirogdham Prakashan; 2004. 5. Tripathi B, editor. Acharya 13. Sharma A. Watch Your Food. Charaks‘ Charak Samhita. Vara- Ayurveda Health Tourism. nasi: Chowkhamba Surbharati Pra- 2009;12:17–21. kashan; 2007. 14. Jangid C, Vyas HA, Dwivedi RR. 6. Monier-Williams M, editor. A dic- Concept of Ritus and their effect tionary English and Sanskrit. on Bala. AYU Int Res J Ayurveda. Delhi: Motilal Banarsidass Pub- 2009; 30:11–5. lishers Private Limited; 1999. 15. Nelson RJ, Demas GE. Seasonal 7. Rao Mangalagowri V, editor. Text changes in immune function. Q Book of Svasthavritta. Varanasi: Rev Biol. 1996; 71:511–48. Chaukhamba Orientalia; 2007. 8. Srikanthamurthy KR, editor. CORRESPONDING AUTHOR Acharya Vagbhatas‘ Ashtanga Dr. Khatotra Sukhdev Samgraha. Varanasi: Chaukhamba PG Scholar, PG Dep‘t, of Orientalia; 2005. Kayachikitsa, JIAR, Jammu, India 9. Tripathi B, editor. Acharya Email: [email protected] Vagbhats‘ Ashtanga Hridaya. Va- ranasi: Chowkhamba Surbharati Prakashan; 2007. Source of support: Nil 10. Panda SK. Basic Principles of Conflict of interest: None declared Kriya Sharira. New Delhi: Chau- khamba Orientalia; 2006.

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