Issue 03 | Oct-Nov 2020 | www.koryfigroup.org Print & Online The 3,00,000+ copies Distribution Ancient Ayurvedaizkphu vk;qosZn How, When, and What to eat and live well

AYURVEDA DIETARY

PREPARATIONHEALTHY DIET FOR WEIGHT LOSS & GAIN Healthy

Balance your Diet, RecipeBalance your Health The Ancient | Oct-Nov 2020 | Page 2 The SUBSCRIPTION RATES /kUoarjhs izkdV;fnu ¼/kursjl½ Ancient Ayurveda PERIOD AMOUNT 1 YEAR 600 INR /kUoarjh fnol (jkf’Vª; vk;qosZnk fnol) izkphu vk;qosZn 3 YEARS 1800 INR Bi-Monthly Ayurveda B2B Magazine 5 YEARS Vol. 1 | Issue 3 | Oct-Nov 2020 | Price Rs. 100/- 3000 INR Editor-in- Chief: Editorial Desk: • Mr. Rushi Dave WORLD AYURVED DAY is going to celebrate on (M): 8824111930 November 13, amidst of pandemic Covid-19 the Email: [email protected] major role played by Ayurveda in improving our Associate Editor-in- Chief: health and immunity had became a matter of talk • Dr. Rahul Nishad all over the world. Hand in hand with that, the min- (M): 8431377322 istry of AYUSH had decided to organize various ac- tivities on 5th Ayurveda Day and had declared the • Ms. Nirja Sharma theme as “AYURVEDA FOR COVID”. Dhanwan- (M): 635 635 4444 tari Jayanti or Dhanteras has been observed as World Group Editor: Ayurveda day in which Lord Dhanwantari has been • Dr. Sharli Acharya worshipped for sound health. The main objective of (M): 8469388811 Ayurveda Day is to focus on strengths of Ayurve- da and to implement its unique treatment princi- Business Associates (India) ples in bestowing a healthy mind in a healthy body. • Mr. Purshottam Nagarkar (M): 8824111930 In this auspicious occasion, we, THE ANCIENT executive committee: AYURVEDA wholeheartedly wants to thank you our dearest readers for making Ayurveda as an in- • Dr. Prakash Kurmi tegral part of your daily life and promoting 2nd edi- (MBBS, MD – Medicine, Shivam Hospital) tion of our magazine to 3lakhs print & online copies • Dr. Ghanshayam Vyas distribution. It’s indeed a great success and happi- (Retd. Deputy Director, Ayush Ministry) • Shri. Harshad D. Parmar ness for us as well as Ayurveda. This is our 3rd edi- foÜo esa vk;qosZn laLd`fr dh mRifr lcls igys Hkkjr esa gwbZA eryc dh vk;qosZn fpfdRlk i)fr vkSj ouLirh&tMhcwVh;ksa dk (Advocate & Notary, Govt. of India) tion with better quality and quantity bestowed with nokb¡;ksa ds rkSj ij mi;ksx djus dh i)fr iwjs foÜo dks crkusokyk flQZ Hkkjr gSA izkphu Hkkjr ds iz[kj _f’k eqfuvksa ds )kjk feyh • Prof. Dr. Ashish Vyas knowledge of Ayurveda. We will try our level best to gqbZ /kjksgj gS ;s vk;qosZn foKkuA iwjs foÜoes Hkkjr ,d ek= ,lk ns”k ftldh “kkL=ksDr ckrsa dgha uk dgh dhlh uk dhlh nso ls tqMh ( Medal, Jyotishacharya and uplift your health and knowledge in upcoming edi- gqb gSA Bhd blh rjg ;g vk;qosZn foKku & vk;qosZn “kkL= ;k fpfdRlk i)fr vki tks Hkh uke ls tkuks] blds vf?k’Bkrk nso Hkxoku Principal, Shree Brahmanand BBA College) tions with your continuing support and promotions. /kUoarjh dks ekuk x;k gSA • Vd. Himanshuray Raval - Rushi Dave (Ayurved Ratna, Prayag Sanskrit University) Editor-In-Chief Hkkjrh; fganq “kkL=ks esa crkbZ xbZ gdhdr ds eqrkchd Hkxoku /kUoarjh dk izkdV; leqnz eaFku ds njE;ku gqvk FkkA leqnz eaFku ds • Shri. K. D. Bhatt (Senior Reporter) njE;ku Hkxoku fo’.kq ve`rdqaEHk yssdj leqnz ls izdV gq, Fks] ftl ve`rdqaEHk ls ve`r ihsdj nsoks us vejRo izkIr fd;kA eryc dh bl PUBLISHER HEAD OFFICE: • Dr. Aiswarya K. (Ass. Prof. Dept. of Agadtantra leqnz eaFku ds njE;ku Hkxoku fo’.kqus ftl ve`rdqaEHkls ve`r ihykdj vejRo iznku fd;k bl yh;s ;g vorkj dks Hkxoku /kUoarjh ds State Model Govt. Ayurveda College) Koryfi Group of Media and Publications uke ls tkuk x;k vkSj bl dFkk dks mŸke LokLF; nsus okyh lathouh vkSj tMhcwVh;ksa dsa egku“kkL= vk;qosZn ls tksMk x;kA Address: C-307, 3rd Floor, Pushp Business Cam- EXPERT committee: pus, Vastral Crossing, S. P. Ring Road, Vastral, Hkxoku /kUoarjhds izkxV;fnu ¼/kursjl½ vk;qosZn“kkL= ,oa fpdhRlkls tqMs oS/kjkt] MkssdVlZ] QkekZlhLV lHkh yksx mudh iwtk&vpZuk • Dr. Amrutkaur Changlani • Dr. Nitin Dobariya Ahmedabad, Gujarat, India | www.koryfigroup.org djds d`ik izkIr djrs gS] vkbZ;s bl ikou fnol ij ge Hkh Hkxoku /kUoarjh dks izkFkZuk djsa dh iwjs Hkkjr ns”k vkSj foÜodks bl dksjksuk- • Smt. Pallavi Gawande • Vd. Surabhi Vaidya Phone: +91 - 635 635 44 44 / +91- 88 24 111 930 dh egkekjhls cpkuss ds yh;s vius ve`rdqaEHkls lathouh iznku djs vkSj lcdks mŸke LokLF; iznku djsa A • Dr. Nilam Shah • Smt. Preeti R. Bhavsar Email: [email protected]

Printed by N. R. Graphics Published by Koryfi Group of Media and Publications on behalf of Rushi Dave and Printed at N. R. Graphics, Opp. Fatehwadi Police Station,TP 85 Road, Þ losZ HkoUrq lqf[ku%A losZ lUrq fujke;k% Sarkhej, Ahmedabad and Published from C-307, 3rd Floor, Pushp Business Campus, Vastral Crossing, S. P. Ring Road, Vastral, Ahmedabad, Gujarat, India – 382418. Editor Rushi Dave losZ Hknzkf.k i”;UrqA ek dfÜpr nq%[k HkkxHkosrA ß Disclaimer: The Ancient Ayurveda and Koryfi Group of Media and Publications does not take any responsibility for claims made by advertisements related to ownership, patents and use of trademarks, copyrights and such other rights. While all efforts have been made to ensure the accuracy of the information in this magazine, opinions expressed and images are those of the authors, and do not necessarily reflect the views/collection of the owner, publisher, editor or the editorial team. Koryfi Group of Media and Publications shall not be held responsible/liable & izksQ+slj- Mks- vkf”k’k O;kl for a consequences; on the event, such claims are found not true. All objections, disputes, differences, claims and proceedings are subject to Ahmedabad Jurisdiction only. The Publisher owns the copyright of the matter published in the magazine. Unauthorized copying of the articles, advertisement or designs in part or full is unlawful. Our prior permission in written is necessary for the use of matter printed in the magazine. The Ancient Ayurveda | Oct-Nov 2020 | Page 2 w In This Issue 1. /kUoarjh fnol & jkf’Vª; vk;qosZnk fnol 2 & Mks- izks- vkf’k”k O;kl

2. AYURVEDIC HEALTHY DIET FOR WEIGHT 7 LOSS & GAIN - Dr. Arti R. Ranani

3. IMPORTANCE OF PROPER NUTRITION IN 9 PREGNANCY - Dr. Neelima K S

4. FOOD OR MEDICINE??? RELEVANCE IN 13 CURRENT ERA - Dr. Shruthi Sreedharan

5. AYURVEDA DIETARY PREPARATIONS 17 - Dr. Krishnendu

6. Concept of Virudhahara 20 - Dr. Vineeta Gadhavi

7. CONCEPT OF AHARA VIDHI 23 - Dr. Shiva Sudhakar

8. WHOLESOME NUTRITIOUS FOOD FROM 26 YOUR KITCHEN GARDEN - Dr. Kajal NK

9. Healthy Recipe: Balance your Diet, 28 Balance your Health - Vd. Aanandita Budhiraj

10. FOOD IS THE SECRET TO A HEALTHY SKIN! 29 - Dr. Chhavi Rosha

11. Food Poisoning in the Current Era 32 - Dr. Aiswarya K

12. Impact of Nutrition in Hair HEALTH 34 - Riddhi Shah

13. Impact of Wholesome Food on Sleep 36 Disorders - Vd. Sahil Bhavsar

14. OVER NUTRITION - FACT & FICTION 39 - Dr. Sarin T.

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The Ancient Ayurveda | Oct-Nov 2020 | Page 5 The Ancient Ayurveda | Oct-Nov 2020 | Page 6 Weight Loss & Gain Weight Loss & Gain

Ayurvedic Diet for Weight Loss:

AYURVEDIC HEALTHY DIET FOR As in obese conditions, kapha 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 in- WEIGHT LOSS & GAIN cluding 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 Ayurveda is the science of life or science of lon- the help of healthy ayurvedic diet you can im- • Add Ashwagandha, Shatavari, Raw Honey, Coconut, Ghee to your daily meal. gevity. Ayurveda take food as medicine. If you prove or lose your weight and the best part is • Two bananas after each meal for few month take healthy diet, there is no need to take med- that it determine your optimal weight not by • Eat first heaviest food (Heavy for digestion) and to finish with the lightest one. icine. Healthy diet itself has a healing power. the number on the weighting scale but by your body constitute i.e., Kapha, Pitta, Vatta. Ayurve- So, what is the healthy diet? Healthy diet is da recommends “Balance” or an “Optimum” Small quantities of spices such as cinnamom, garlic, ginger, cardamom, clove, black pepper, (ac- one that helps to maintain your overall health. state in everything including your body weight. cording to your constitution ) in your diet helps in stimulating your appetite and useful in both A healthy diet provide the body with essential either in weight gain or weight loss. nutrition. Healthy diet can protect the human Increase or decrease your weight slow- body against certain type of diseases i.e., Obe- ly and gradually. According to ayurveda An Ayurvedic lifestyle management guide us gently towards successful weight management by sity, diabetes, cardiovascular diseases. Healthy most heavy meal of the day should be lunch, giving us knowledge about three things…Right food to eat, Right life style to follow and the right diet can also contribute to inadequate body your breakfast and dinner should be light. herbal supplement to use. weight and protect you from malnutrition. With Dr. Arti R. Ranani AYUSH Medical Officer, PHC, Junasavar, Savarkundla, Amreli

The Ancient Ayurveda | Oct-Nov 2020 | Page 7 The Ancient Ayurveda | Oct-Nov 2020 | Page 8 Nutrition in Pregnancy Nutrition in Pregnancy

1st Trimester Vitamin C- It boosts the immune system of IMPORTANCE OF mother and growth of the baby. Major food Baby’s vital organs like brain, heart, digestive Sources include Citrus fruits such as orange, system and even taste buds start growing in musambi, lemon, goose berries; apple, grapes, PROPER NUTRITION this initial phase and the nutrients required in mango, strawberries; vegetables such as cab- the first 3 months include: bage, cauliflower, broccoli, tomato. People hav- IN PREGNANCY ing acidity and sour belching are preferred to Folic Acid- It is very essential for the growth have less amounts of citrous sour food. - Dr. Neelima K S and development of brain and nervous system throughout the pregnancy. Food Sources that Vitamin D- It helps to reduce complications in are rich in folic acids are green leafy vegetables, pregnancy. It aids the development of nervous legumes, fortified bread, orange juice, red vari- system and bone tissues in the baby. Major food ety of spinach, green beans etc. Sources include Milk, egg, liver, fish, tuna, for- A mother is born when a baby is born. It is a chance tified cereals to cherish your childhood once again. It is bless- ing 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 jour- The pregnancy phase can be divided in ney to be dealt with care, compassion and to 3 trimesters. harmony. The routine activities and diet of • 1st trimester 0-3 months mothers during pregnancy determines the • 2nd trimester 3-6 months mental and physical well being of babies. A • 3rd trimester 6-9 months human life actually begins in the womb not after the birth. Hence the healthy practic- Let we discuss about the major nutrients es followed by mothers brighten the future needed for each trimester along with their food of kids thereby making a healthy society. 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 - It helps to protect mother from anemia, Protein- It is inevitable for the proper growth mothers lack sufficient protein intake. A large disease related to low hemoglobin and other of baby and it also helps mother to reduce vom- group of mothers indulge in unhealthy eating infections thereby promoting the growth and iting and tiredness. Egg, chicken, pulses, milk, habits resulting in obesity while baby lacks ad- brain development in babies. Major food Sourc- milk products including paneer, beans, nuts etc equate nutrition. High blood sugar level, high es having iron content include fish, egg, leafy are the major food sources. cholesterol level, over weight of mothers caus- vegetables, legumes, cereals, nuts, beans, whole ing difficulties in labour, babies with less birth grains including bread and oat meal. weight have become very common nowadays.

The Ancient Ayurveda | Oct-Nov 2020 | Page 9 The Ancient Ayurveda | Oct-Nov 2020 | Page 10 Nutrition in Pregnancy Nutrition in Pregnancy

Activities of Mother Thiamine- It helps baby to reach full term A Preferred food menu for Magnesium- It increases the birth weight of growth and development and also promotes nor- pregnant ladies Do’s: baby as it has an important role in protein syn- mal placental functions and healthy muscle func- • Drink 16-18 glasses of luke warm water daily. thesis. Spinach, green leafy vegetables, nuts, tions and nervous system functioning. Dried 6 AM A cup of milk • Eat 5-6 times daily in divided & balanced seeds, whole grains are the major food sources. beans, peas, bread, and cereals, whole grains (un- amount polished grains) are the major thiamine rich foods. 8 AM Breakfast- Rotlo /Dosas,/Iddli, / • Timely meals and proper sleep at night Omega 3 Fatty Acids- It is an inevitable nu- Upma-Raggi, semolina, wheat; / • Dinner before 8pm trient for the development of brain and nervous Activities of Mother Roti, Masoor Dal curry/ Black Cha- • Fiber rich food to prevent constipation, high system. It regulates the timing of gestation pe- na Dal curry/ Egg curry/Chutney blood pressure and obesity riod and as well as birth weight. Major food 10 AM Cut fruits (apple, pomegranate, • Staying happy, calm and peaceful Do’s: Sources include fishes like Salmon, sardine, • Stay in a properly ventilated room guava, grapes, orange)/ nuts (walnut), seeds (chia seeds); Vegetable oil Vegetable soups/ Vegetable salad/ Don’ts: • Take rest for 9 hours at night like soya bean oil & flax seed oil; fortified food • Dining outside and fast food • Apply oil on nipples and areola of breast & rule Dry fruits & nuts/ Fruit Juice • Over use of garam masala and deep fried food (milk, egg, yogurt, juices etc.) out flat nipples 1 PM Lunch- Rice/Roti, Dal (Toor dal, items • Keep private area clean and dry masoor dal)/ Mixed vegetable cur- • Too salty food that can cause swelling in legs Activities of Mother • Mild exercises like walking ry/ Vegetable Kuruma/Sambar/, • Having lots of unpeeled fruits and vegetables • Too much sweets which causes tooth decay Chaas, Vegetable salads • Sleep on left side • Tinned food, salted dried food, pickles, Chinese Do’s: 4 PM Tea/ Oats Milk/ Almond Milk, Shal- sauces • Stay calm and happy • Wear comfortable loose cotton clothes low Fried or Steamed snacks made • Stress, strain and unhappy events. • Warm water bath twice daily with vegetables or pulses or millets • Anxiety, depression and worrying • Drinking a glass of water bed time Don’ts: • Over exertion, sexual intercourse, long journeys • Apply hot oils or moisturizers in case of cold • Long journeys 8 PM Dinner- Roti/ Chappathi • Suppressing urges to pass bowels or urine weather and dry skin. • Sexual intercourse Curry- Vegetable sabjis /Fish curry/ • Moisturizing abdominal area to prevent and • Sleeping on short bed chicken curry, Vegetable soup or During first trimester, vomiting, stomach ache, reduce stretch marks • Sleeping on tummy salads bleeding etc will be found; if it is persistent then • Maintaining appropriate weight gain 10 PM A cup of milk it’s better to consult a gynecologist at the ear- Food to be avoided throughout the liest. Taking coriander water, tender coconut Don’ts: pregnancy & Risks A mother is born when a baby is born. It is a water, fruits, boiled and cooled water with mur- • Staying awake at night. chance to cherish your childhood once again. It mure etc can keep the pregnant lady away from • Lifting heavy objects Certain major foods should be avoided in preg- is blessing of nature to give birth to a baby. Kids vomiting, nausea, tiredness like ailments. • Carrying heavy objects or elder kids nancy. If it’s not possible it should be taken in don’t need perfect mothers; they need happy • Drawing water from well less quantity, like coffee, papaya, pineapple • Gaining over weight can cause difficulties mothers. So always keep a pregnant mother etc as enzymes present in it can cause uterine 2nd Trimester during labour, back pain, knee pain happy. Let all mothers embrace their blissful contractions leading to abortion. Similarly journey gracefully. alcohol can also affect brain development of Along with the nutrients mentioned in the first 3rd Trimester trimester, mothers should include the nutrients baby leading to mental retardation. mentioned below during second trimester Extra nutrients required from third trimester onwards: Calcium- 200mg of daily intake is very es- sential for both baby and mother. It helps the Vitamin K- It promotes bone development formation of healthy bones,growth and de- in babies and also helps in healing and regain- velopment of heart, blood vessels, nerves and ing normalcy in mother during labour. It is also muscles. (Vitamin D is required for the absorp- good for immunity, bone and dental health of tion of calcium. Vegetarians should take sup- both mother & baby. Major food sources in- plements or fortified food products.) clude green leafy vegetables, spinach, cabbage, Major food sources include less fat milk, dairy broccoli, beans, peas, cereals, fish, liver, meat, products such as curd, cheese, paneer, small eggs. fishes with chewable bones, almond, dry fruits, leafy vegetable, orange, bread, and tomato.

The Ancient Ayurveda | Oct-Nov 2020 | Page 11 The Ancient Ayurveda | Oct-Nov 2020 | Page 12 Food or Medicine Food or Medicine

DOES THE INPUT INFLUENCE THE WHAT ACTUAL CHANGE DID CORO- FOOD OR MEDICINE??? OUTPUT? NA BRING WITH IT? RELEVANCE IN CURRENT ERA So everywhere the motive remains unchanged, But then suddenly something happened, so that “The input given is always dependent on drastically on this earth that everything came to the quality and efficiency of the output”.Think- a standstill. Fast movers had to stop all of a sud- ing the other way the diet chart for anything liv- den and the sedentary became rather more sed- ing on this earth is the decision of the Nature. entary. Yes, unfortunately, it has been almost Every creature is designed in such a way that, a year, this uninvited guest named “Corona” is nature has arranged specific category of feeds waiting outside each of the locked down doors for each of them to share the best possible space trying to sneak in through the slightest possible on the planet. route of entry.

So, when man has decided and set these goals But one thing we must not forget is that, this for everything else on earth, what actually is common enemy of the mankind, round the this ‘superior most creation of nature’ doing? globe has brought us closer and has made you What actually is he dumping into his mouth? and me sit back for a while and rethink, so that Does his food or rather the fast food improve we could rediscover the true meanings of the his physical, mental and psychological output human life which had somehow spilled out and or efficiency? Or the other way does his diet lost from our thoughts and actions somewhere chart help him keep the disease causing agents in the long run. out of his system or conquer the same when they somehow find an entry inside? These are These days running nose is managed by Grand- not merely the questions posted by me, but this ma’s ginger and jaggery magic. The bottles is definitely what the wondering gaze of our in the kitchen with turmeric, pepper, cumin, mother nature conveys upon. cloves and others give that caring look, as if they are ready to help in any possible way they CAN FOOD REALLY IMPROVE THE could, to keep us healthy. The garden in the HEALTH STATUS? courtyard is crowded with plenty of herbs now, with the ‘wonder herb’ Tulsi, giving a smile of hospitality and care. In the light of this question if I ask, in this pres- ent era, what actually is more important Food or Medicine? ‘Smart phone’ on hearing this word, things that about.But due to a power failure or something if For answering this, I think you must know the may flash across your thoughts are not less. Start- you are not able to charge your phone for long question thoroughly. What exactly is this pres- ing from the morning alarm that woke you up to hours and your smartphone gets switched off. Alas! ent era? your official world, to the friends get-together, to You are devastated. As if the world has come to a the daily workout schedules, to hours of chit chat stand still and you seem disconnected and lonely Till a couple of months ago..., in the midst of fast with your lover or spouse on the other side of the both at work and at home. life, fast food, unwholesome , unhealthy foods world… this list may not end even if I use this en- Your car is supposed to be efficient with great per- and other inaccurate life style routines, the de- tire magazine to pen down the roles a smart phone formance and comfort at the same time. In the same mon called the “lifestyle disorders” haunted plays in our lives. way your laptop, your saving bank account, all the you and me each night before sleep fell, as if we But imagine, if you forget to charge the batteries of tiny and large electronic and electrical gadgets all were eagerly waiting to meet them one fine day your smartphone... Oh! I think that’s impossible, these have a specific role entitled in your life. in our marathon of life. Living more like hu- because forgetting to charge your smartphone may manoid robots than humans, controlled by the be the last ever thing on this earth you could think fast life and over busy schedules.

The Ancient Ayurveda | Oct-Nov 2020 | Page 13 The Ancient Ayurveda | Oct-Nov 2020 | Page 14 Food or Medicine Food or Medicine

The dining table these days has cleared off the able,which makes it easily digestible and thus The rest of the entire digestive system functions Where at one place our classics teach us that clutter of beverage cans and chips packets. in turn properly absorbable and also flushes all day and night to keep you going and keep body is a temple, worship it. It’s the demand of Rather Mom and Grandma are busy cooking away the unwanted with the aid is dietary fibers you alive every next morning you wake up. But the hour that please for your own sake, do not wholesome, healthy foods for the entire family. what amazes me the most, is the thought that make it a dumping ground with the garbage of And the menu each day has a ‘King Dish’ with So, dear friends this is just a small trailer to we can’t even imagine how minutely it works every sort. the tag, “Immune Booster” and milk has been show what happens inside our bodies everyday. and even on being the superior most creature upgraded from its regular pale white appear- Our systems are working ever since we were on this universe, we can’t manage to control DR. SHRUTHI’S opinion: ance, to the splendid, rich, golden attire - ‘The implanted in our mother’s womb, and they will this system voluntarily. Golden Milk.’ continue till we enter the tomb just for free. Thus, I think I can conclude that: Yes! med- DO NOT MISS THE NATURES CALL icine is important in cases of any kind of ail- CAN FOOD BE CALLED AS MEDICINE? ARE WE PAYING BACK PROPERLY? ments or emergencies. But definitely ailment So, my humble plea is that, please do not put or emergency is not an everyday affair. So, it is Thus, by giving a mere thought to these things. So don’t you think it’s our prime responsibili- the structure and function of these trillions of definitely the food or specifically the wholesome I think each one of you could yourself answer ty that we give the proper maintenance to our cells of the human body at stake by not caring and balanced food that is much more important the question that which is more important food system? for our system and by just acting robotically on than medicine to a life of health and hap- or medicine? Rather food itself is medicine. the commands generated by the mere cravings piness forever. So if you ask me what to do? There are just two of that little boneless organ inside your mouth, At this moment I could recollect what one of things that you have to care about. without even blinking an eye. - Dr. Shruthi Sreedharan the earliest pediatricians of this creation ‘Rishi KASYAPA’ told centuries before. He addressed 1. Just inspect what goes inside your gut? Actu- food and ‘Maha Bhashajya’ which means that, ally mouth. “food is the best ever medicine”. 2. Give proper exercise to your body. Recounting all these things, a faded feeling of contentment is filling my inner self. A feeling This digestive system is so well arranged and is that reflects a body which is perfectly fit and so kind to us that the only thing you have to do a‘smiling gut’ calling upon and whispering, is to put the raw material into your mouth and “Thanks bro! for the care you give these days.” chew and swallow. Rest everything is taken care of on its own. WHO WIPED OFF THE TEARS OF OUR CRYING TUMMY? That means for the trillions of cells in your body to function properly in a coordinated manner, Quite a few days earlier the gut seemed to get to maintain your perfect physical and mental tired and confused by not being able to break health, the only thing you have to do is to feed, up and process those ‘demonic chemicals’ and chew and swallow. thick, huge, bullying fats, which would later sneak into the gaps under the skin or play hide The only part of this system where you can con- and seek traveling in the entire blood stream in sciously have control is just your mouth, that’s the body and settling down sometimes at cru- it. The rest about 30 feet of the system work on cial places like the tubes of the heart or kidneys its own in an ultra organized manner. and the brain scaring us now and then by re- minding what they are capable of. Seeing it the other way, this mere, just a few centime- But the weather has changed these days. Our ters long structure, commands your mind and gen- gut says that, it’s kind of festive season, because erates cravings for those spicy, tangy, sweet or fried whatever enters is natural and easily recogniz- or grilled or whatsoever on this earth. It is nothing but your tongue.

The Ancient Ayurveda | Oct-Nov 2020 | Page 15 The Ancient Ayurveda | Oct-Nov 2020 | Page 16 Ayurvedic Dietary Preparations Ayurvedic Dietary Preparations Ayurvedic ASTAGUNA MANDA: Method of preparation Our physical and mental health is directly related to the food we consume. The nutritional Dietary Ingredients: Dehusked barley is taken and roasted proper- content of what we eat determines the composi- ly, then required quantity of water is added and tion of our body tissues. Following a healthy diet Preparations • Rice- 4 parts cooked. The liquid portion is decanted and used has become the need of the hour for several peo- • Green gram- 1 part for consumption. ple in combating health conditions. A wholesome • Long pepper, Pepper, Ginger, Coriander, diet is not only good for the body but also is pleas- - Dr. Krishnendu Nambiar and Ghee fried Asafoetida-1 part ant for the mind. Assistant Professor, Dept of Rasa Shastra & Bhaishajya Kalpana, Shree Swaminarayan • Water – 14 parts In the ancient classics, Acharya Sharangadhara Ayurvedic College, Kalol was the first to elaborate several medicinal prepa- Method of Preparation rations that act as pathya (dietary regimen) to the disease. The recipes are easy to prepare and also Rice and green gram is taken and required pro- quite palatable. These preparations help in com- portion of water is added .The other ingredients bating some of the major health problems as well are added and boiled till the rice is cooked prop- help in giving adequate nutrition to the body tis- “We are erly. Later the supernatant liquid is decanted sues What and used. Here, an attempt is made to bring light on the Properties: importance and effects of Manda (liquid dietary We Eat” preparation) • Dry • Helps in balancing Kapha and pitta dosha • Helps cure bleeding disorder What is Manda?? Properties: It is light to digest

It is the supernatant liquid portion of the Actions: Helps in increasing appetite, main- Benefits of Barley Water preparation (supernant liquid portion of rice tains digestive fire • Good source of dietary fiber. Rich source of preparation) phosphorous that is required for cell pro- Types of Manda duction and repair in the body. Ingredients: • Astaguna manda Properties: • 1 part of Tandula (rice) • Vatya Manda • It is a rich source of vitamins B1, B2, B3, B5, • 14 parts of water • Laja Manda • Improves digestive strength B6, B9, and vitamin E. • improves life Method of Preparation Benefits of Rice Water • Cleanses and detoxifies kidney and bladder • Barley water helps lower cholesterol levels • Good in anaemic conditions in the body because of its high fiber content. • Balances all the The rice is cooked in the said proportion of • Rice water contains vitamin B, C, E, and • Helps cure fever water and later only the supernatant water minerals, which help in tightening skin and • Its rich fiber content also makes it beneficial portion is utilized for consumption. shrinkage of open pores on face. for maintaining good bowel function. VATYA MANDA • It promotes skin cell growth, stimulates • Barley water is an excellent remedy for kid- blood flow, and slows down the aging pro- Ingredients ney stones and various other bladder prob- cess. lems • Barley (dehusked) - 1 part • Water -14 parts • Barley water is a healthy and nutritious drink for women especially during pregnan- cy and breastfeeding.

The Ancient Ayurveda | Oct-Nov 2020 | Page 17 The Ancient Ayurveda | Oct-Nov 2020 | Page 18 Ayurvedic Dietary Preparations Food Incompatibility CONCEPT OF LAJA MANDA children and the old. VIRUDHAHARA Ingredients (Food Incompatibility) • Laja (parched rice) - 1 part • Water- 14 parts

Method of Preparation “What we eat determines how well our Laja is cooked properly with required quantity of wa- digestion works” ter. The liquid is drained and consumed with proper ~ Alex Jamieson adjuvant.

Properties:

• Laja manda is best administered with long pep- Benefits of Parched Rice per and ginger • It is a good source of fiber thereby helps in re- “A good digestion turneth all to health” ducing constipation. ~ George Herbert • It is carminative, increases digestive capacity and good for heart. • Parched rice is low in calorie and is easy to digest. • A good diet preparation that can be given to

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), along with the proper elimination of toxins, and a happy state of mind.

So what is the connection between assimilated and increases the quality of the digestion, Agni & dhatus? Dhatus. The person stays healthy. But when the agni is irregular (visamagni), too strong The process of digestion, absorption, assimi- (tikshnagni) or weak (mandagni), the dhatus lation and elimination revolves around Agni. are not nourished properly and the person It converts food into which nourishes suffers from a range of ailments. the dhatus and supports the functions of the body. As per Acharya Charak, if the Agni is dis- One of the things that can disturb the jatharag- turbed, it to ailments and imbalance of ni is wrong or incompatible food combinations energies. Agni is responsible for maintenance (samyoga viruddha ahara). of health and can also lead to disease. Viruddhahara: Jatharagni is the Agni related to the Jathara (stomach and duodenum). Anything that we As per , those food substances eat or drink gets processed by jatharagni which and combinations, which induce deteriorating transforms it for utilization by the respective action on the body tissues i.e., Dhatus can be dhatus (tissues). When the jatharagni is bal- called as Viruddha Ahara. anced (samagni), the food is well digested and

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Mode of action of Viruddha Ahara proteins with sugar and cooking it in absence of and at an extremely accelerated rate under diabetes, thus being implicated in various types of age water is Viruddha. related disorders, such as diabetic vascular complications, neurodegenerative diseases, and cancers. Viruddha Ahara taken regularly could induce Similarly, eating sugars and acid fruits hin- inflammation at a molecular level, disturbing der the action of ptyalin and pepsin, reducing Following are some examples of Viruddhahar: the eicosanoid pathway creating more arachi- the secretion of saliva, and delaying digestion. donic acid leading to increased prostaglandin-2 Such food combinations can prove harmful, Edibles Incompatible with and thromboxane. This inflammatory effect is which may be imparting its untoward effects on Beans Fruit, Cheese, Eggs, Fish, Milk, Meat, Yogurt an important effect as these are all the basic pa- immune system, cellular metabolism, growth thologies that create Agni Mandya, Ama, and a hormone, and Dehydroepiandrosterone sulfate Eggs 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, number of metabolic disorders. (DHEAS). Fruits as well as dates and milk, which have the same rasa, virya and vipaka.) Examples of incompatibility The unwanted side effects can emerge inside Grains Fruit; Tapioca (Viruddha-Aahara) the body when two or more types of foods are Hot Drinks Mangoes, Cheese, Fish, Meat, Starch, Yoghurt consumed together. Such reactions can be less Honey** With equal ghee by weight (e.g. 1 tsp. Honey with 3 tsp. Ghee). No heating. important but on long term, it can be fatal upon • Veerya Viruddha (potency incompatibili- Lemon Cucumbers, Milk, Tomatoes, Yoghurt precipitating serious side effects. ty) — fish + milk. EVERYTHING – especially dairy, eggs, fried food, grains, starches. Melons more than Melons • Sanskar Viruddha (processing incom- most fruit should be eaten alone or left alone. patibility) — heated honey. It has been clearly mentioned in Ayurveda, oil Bananas, Cherries, Melons, Sour Fruits, Bread Containing Yeast, Fish, Kitchari, Meat, • Matra Viruddha (dose incompatibility) — and food must not be reheated. Reheating of oil Milk Yoghurt honey + cow's ghee mixed in equal propor- creates more oxidation and if consumed, may Yoghurt Fruit, Cheese, Eggs, Fish, Hot Drinks, Meat, Milk, Nightshades tion. create more oxidative stress creating more free • Krama Viruddha — hot water after taking radicals. Effects of cooking oil fumes on the However, Acharya Charaka has also mentioned that those people who are able to digest Viruddha honey. genotoxicity and oxidative stress in human lung Ahara properly, who exercise very regularly, who are young and have a very good status of Agni can • Kala Viruddha — (time incompatibility) carcinoma (A-549) cells. Degree of saturation consume Viruddha Ahara. pungent substance in summer and cold sub- of oil is an important factor determining the stances in winter. quality of cooking oils. Unsaturated fatty acids From the above discussion, it is clear that Viruddha Ahara is an important aspect of today’s improp- • Krama Viruddha (order incompatibility) are more susceptible to lipid oxidation than sat- er dietary habits. This can lead to several hazardous diseases unknowingly to the patients. Preven- — consuming curd at night. Taking Madhu- urated fatty acids and for this reason they are tion is always better than cure. Therefore, it is important to enlist the causative incompatible dietary ra Rasa food or Dravya at the end of meals good source of free radicals factors and train the patients to avoid such etiologic factors. and Tikta and Katu Rasa Dravyas (food sub- stances) at the starting of meals. According to a recent study, a toxin called 4-hy- - DRx. Vinita Gadhavi • Samyoga Viruddha (combination incom- droxy-trans-2- nonenal (HNE) forms when (M.Pharm., MBA) patibility) — fruit salad or milk + banana. such oils as corn, soyabean, and sunflower oils • Parihar Viruddha (contraindication in- are reheated. Consumption of foods contain- compatibility) — consuming cold water im- ing HNE from cooking oils has been associated mediately after having hot tea or coffee. with increased risks of cardiovascular disease, stroke, Parkinson’s disease, Alzheimer’s dis- Food incompatibilities in today’s perspective ease, Huntington’s disease, various liver disor- Viruddha Ahara can lead to inflammation at a ders, and cancer. molecular level. As per biochemistry of body, proteins must not get combined with starch and High-temperature cooking (Sanskara Virud- carbohydrates and may be consumed different- dha) may contribute to the risk and exacerba- ly. When proteins are cooked with sugars in tion of chronic diseases linked with inflamma- “What we eat determines how well our digestion works” the absence of water, AGEs are formed. Water, tion. Grains, vegetables, fruits, and all such have ~ Alex Jamieson however, prevents these sugars from binding protein in them as well, with browning being an to the protein molecules. Thus, combination of indication of AGEs. Formation and accumula- tion of AGEs progress during normal aging,

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Answer: How much to eat also depends on the understand the concept of virudhanna (incom- status of the digestive fire (agni), which means patible food habits) and gara visha. Gara visha breakfast can be little heavy, since the digestive is the concept in which by practicing these type CONCEPT OF AHARA VIDHI fire (agni) is increasing and the evening food of virudha food habits, by products formed should be light since the digestive fire (agni) is are not ex- diminishing The heavy foods are supposed to - Dr. Siva Sudhakar pelled by be taken half the capacity and light foods can be the body taken till you feel satisfied. and re- creased digestive fire is evident in the afternoon mains in Question: How to eat? There is nothing called bad food, good food or and diminishing digestive fire is evident in the the body Answer: There is an order for the foods to be excellent food as per Ayurveda. It’s bad, good, evening. When to take the food is based on the and have taken. It’s said in the classics that a food which excellent or worse depending on the person, status of digestive fire. qualities contains all the tastes should be taken. The first season and the prakriti of an individual, which of poi- rasa (taste) should be taken is the sweet taste, means the concept of good, bad, excellent, The breakfast should be taken at the junction son, which followed by the food which is predominantly in worse is highly customized. Still there are some point when the low digestive fire starts increas- keeps on sour and salty taste and to end up we should relevant points which need to be discussed. ing to high digestive fire, it will come around 10 building take up the food which is exactly opposite to am -11 am depending on the area where you are as we con- the food we have taken initially. Question: When to eat? residing. This means early intake of food is not tinue the advisable. There is one more rule regarding the virudhaa- There is a beautiful concept behind this time, after the bowel is evaluated, after prop- hara and thought. When we are about to take food the er urination and after feeling of appetite one creates dis- vaayu (air) and Agni (digestive fire) are in an should take food, if these things won’t happen, eases when increased state and our first intention is to re- just fast until this things happen. Just think favorable condition arises. In Charaka samhitha duce these two is the first intention. For that we about the habit of taking bed coffee? Is it good there are 18 virudhas mentioned and most im- should take the food stuffs which are exactly or bad habit, think yourself. portantly these things are very relevant in the opposite to these two and the best among this Regarding the evening food, it’s the time when present era also. Finding and elaborating each is the banana and paayasa. Usually in the mar- the digestive fire is in a diminishing stage and and every virudha practice is practically impos- riages they will provide paayasa and banana at in this time you are supposed to take light food sible, still we will discuss some important ones the end, just think is this right order? What will and in small quantity just enough to sustain the which are important. life. Overall when we look at the timings we can happen if we don’t follow this? Occasionally we have belching, bloating, heart burn etc and the see only two timings and this is what ayurveda If we look at the indications of the virudhanna solution is the right order of consumption. food timings is all about. in the classics infertility, skin diseases and so many diseases are mentioned in the classics Next comes in the order is the sour and salty Question: How much to eat? which means this is not a simple thing also food. Sour and salty food contains agni (diges- Answer: To understand this we need under- please note that in medical books many dis- tive fire) in itself which helps the digestion, the stand the concept of agni. The sanskrit terms eases causes are unidentified and they will use best example is the rasam which is an essential cannot be exactly correlated with the modern the term idiopathic, but in ayurveda there is a part in the south Indian food. Based on the re- terminology, but for the sake of understanding proper cause for all. I am translating some words. Agni means the gion you can select the ideal food based on this concept. digestive fire of an individual and it is subjec- In classics desha (area) are classified into anoo- tive to fluctuations as the day progresses and pa desha ( watery places), jaangala desha ( dry To end up with we should take the foods which according to the seasons. The variation in the places) and sadharana desha ( normal places). has the opposite qualities of what has taken ini- agni is of three types, Mandagni( low digestive If the people in the watery place use cold and tially and the best options are pickles and butter fire) , teekshnagni (Increased digestive fire ) oily items and people in jangala desha uses dry milk. and vishamagni( diminishing digestive fire). and pungent things, it is not favorable, since if Question: What to eat? Low digestive fire is evident in the morning, in- it is continued for a long time ends up in the Answer: To understand what to eat, we should

The Ancient Ayurveda | Oct-Nov 2020 | Page 23 The Ancient Ayurveda | Oct-Nov 2020 | Page 24 Concept of Ahara Vidhi Nutritious Kitchen Garden formation of gara visha. This will stay in the the area where it is being localized. The same is Kitchen Garden!!! body and the body is not expelling it (this is the with light foods, usually seen in the people with Easy to Grow, Low Maintenance specialty of gara visha) and when favorable con- fasting , even if they feel severe appetite also, dition arises it creates the disease. Just think of they won’t eat anything since they are on fast- Herbs making your Food asthma, allergies etc, it’s easy to suppress the ing , which means the fuel is not getting enough Wholesome!!! symptom of these diseases but to cure this, phy- raw materials to digest and what happens if it sician needs to have a thorough the knowledge destroys own body ? about this concept. Another very relevant thing is the consumption of liquor. In the countries Then comes what is called virudha, which are very cold it’s not a big problem and the re cooked, over cooked, half cooked, use of may be an essentiality but in tropical countries re- used oil etc falls into this category. An excel- like India, where already high temperature lent example which is quite relevant today is the prevails, just imagine somebody taking liquor fried rice. This comes under paka virudham and WHOLESOME NUTRITIOUS FOOD which again is hot in potency. samskara virudham. FROM YOUR KITCHEN GARDEN Another important thing is the consumption of Koshta virudha means the taking of food the foods which we don’t like and that too for a which is not suitable to the Koshta (intestine). long duration. If you are studying a profession- Koshta (intestine) is divided into three types, - Dr Kajal N K al course usually we are supposed to eat what Mridu (soft), Madhya (normal) and kroora we don’t like for a long duration in the hostels Koshta(dry). For example if a kroora Koshta or hotels. As you all know digestion starts from person uses dry things, like bakery products it The pandemic has forced people to stay at home gestion, voice texture, relieves- bloating, hic- the mouth itself and the first thing to act is the results in the formation of gara vishas. and has also taken away walks amidst greenery cups, constipation, cough, nausea, abdominal saliva, do u think after seeing the hostel food and breathe of some fresh air. This has got peo- colic, menstrual cramps, arthritic pain etc. It anybody forms saliva ? Same happens when a Intake of cold, dry, light eatables or drinkables ple to indulge in gardening and setting up their is a good source of antioxidants, Vitamin C, person get job in an outside country where food (Vathala food) after being exhausted and tak- little garden at home, so why not upgrade it to a B-6, Iron and Magnesium. You can use ginger habits are entirely different and India being a ing of heavy, cold, oily( kaphakara food) after kitchen garden? Herbs and vegetables that are in your cooking or easier make some ginger tea land of diversity a north Indian getting job in sleep comes under avastha virudha. used in everyday cooking can be easily grown at with a dash of Jaggery and relish it one to two south India and vice versa also faces similar home without much effort or hassle. times a day. consequences. This comes under satmya virud- Finally the question arises, is it possible to do ha. all these things i have mentioned above? Even Few of the herbs and vegetables that can be 2. Turmeric- those who wrote the classics know that it’s not grown at home along with their Ayurvedic ben- Another one is veerya virudha, eating things to- easy to follow all the rules related to food and efits and nutritional qualities are as follows- Another plant of the ginger gether, out of which one is hot in potency and for that purpose they wrote another important family, a main ingredient in other is cold in potency. and very relevant chapter called ‘ Ritu charya’ 1. Ginger - every Indian household. It to clear all those bad effects already happed. can be grown similar to gin- It’s seen that kids taking ice creams during win- A very easy to grow plant, just put in a small rhi- ger. ter and spicy items during summer which can Indians are very wise enough to modify the food zome or chunk of ginger into a pot and see how be identified as kaala virudha. Intake of non habits without altering the concept of virudha- beautifully This golden goddess balances Vata, Pitta & Ka- seasonal fruits and vegetables also comes under hara,they had introduced the concept of mas- it grows! pha. It improves skin complexion. Acts as an kaala virudha. It is supposed to be taken in that ala to change heavy foods into light food and immune-modulator, anti-oxidant, anti-inflam- season only. so many permutations and combinations were Ginger matory, anti-cancer. Useful in diabetes, ane- made, though it is not followed now a days. helps bal- mia, liver disorders, skin conditions, wound A person having less digestive power eats heavy When we started to copy the western style of ance Vata healing, detoxing, respiratory infections etc. foods on a daily basis, for example biriyani which food habits and tastes, everything went out of & Kapha. is very difficult to digest and if this continues for hand. Now India is sharing the leading ranks in It im- It is a source of calcium, phosphorous, sodium, a long time it can result in the accumulation of many of the lifestyle diseases. proves-di- potassium, Iron, Vitamin C. A pinch of turmeric gara visha will leads to various disease based on

The Ancient Ayurveda | Oct-Nov 2020 | Page 25 The Ancient Ayurveda | Oct-Nov 2020 | Page 26 Nutritious Kitchen Garden Nutritious Kitchen Garden

in cooking, a pinch in warm milk, a pinch in gestive strength, helps relieve cough and sore 2-3 grams of powder can be consumed every- can be prepared with the leaves, can be added your tea can do oodles of good to your health throat. day as an adjuvant with one’s anti diabetic to dal as well. and immunity. medicine. It is rich in Vitamin A, B, C, E, An- Also helps deal with bad breath (hence you see ti-oxidants, Calcium, Phosphorous, Iron and Note: To be avoided in conditions of low heart 3. Methi / Fenugreek- so many chewing gum brands containing mint rate. or pudina) It is rich in Iron, Potassium, Manga- nese, Vitamin A & C.

Magnesium. Again a very easy to grow herb, add a few seeds Plant stalks of curry leaves and watch it grow to a pot and watch them grow!! into low maintenance small bushy tree

It pacifies Vata and Kapha. It improves diges- 6. Brahmi- tion, helps reduce cholesterol, helps relieve constipation, type 2 diabetes, digestive issues It is a priceless gift Ayurveda has given to the etc. It is rich in Vitamin A, C, K, B complex, Cal- world. The best herb to improve intelligence cium and Anti-oxidants. Can be consumed in the form of chutney or and memory and also acting as an anti-diabetic Add these easy to grow, low maintenance herbs whole leaves in cooking, can be added in wa- and anti-aging. making your food wholesome, nutritious with Make a dish out of methi leaves or add the seeds ter and consumed throughout the day. Its Paste the added taste of being home grown! in your cooking. If you are a diabetic, it is bene- can be applied externally in case of itching etc. It balances Vata and Kapha. It improves Mem- An added benefit of having a kitchen garden is ficial to consume about 2-4 grams of seeds (can Oil can be applied in case of pain (all pain relief ory, intelligence, immunity. Helps in neuropa- that Gardening can be an excellent activity for be soaked overnight) or a decoction of the same gels contain menthol which is extracted from thy, tinnitus, hyper tension, psychiatric disor- Vata and Kapha prakriti individual. can be prepared and can be consumed in the pudina) ders, also helps relieve fever, itching, anemia, morning on empty stomach. indigestion, bronchial disorders, cough, cold For Vata individuals, this activity will have a Plant some stalks or stems into a pot and en- etc. calming effect and help them take things slow, Note: Avoid methi if you have bleeding disor- joy your own home grown Pudina after a few and add a routine and give them some stability. ders, during periods. weeks. It is a source of calcium, iron, phosphorous, Vi- tamin B & C. For Kapha prakriti individuals, it is beneficial 4. Pudina/Mint- 5. Curry Leaves- as it will get them moving and help them over- Fresh juice of brahmi up to 15ml. can be con- come lethargy. Pacifies Vata and Kapha and increases Pitta! An indispensable ingredient of every Indian sumed everyday (adult dose) as well Leaves can Yes you heard that right. Though thought as kitchen. Improves Digestion, Taste perception, be dried and made into powder also and can be So get moving and create your own garden of a coolant, it is hot in nature and increases pit- and is Anti diabetic, Anti-microbial & Hair ton- consumed with ghee as a chutney pudi or can wholesome herbs! ta when consumed internally. It improves di- ic. It has excellent anti diabetic effect and be added in cooking. A tea, sabzi or palya also

The Ancient Ayurveda | Oct-Nov 2020 | Page 27 The Ancient Ayurveda | Oct-Nov 2020 | Page 28 Healthy Recipe Secret to a Healthy Skin

Do you know which is the Healthy Recipe: Balance your Diet, largest organ of your body? It Balance your Health is SKIN, yes you read it right. Skin is indeed the largest or- The Indian, Ayurvedic tradition recommends Grated gan of our bodies but sadly consumption of light-to-digest meals whenev- o 1/2 cup Kachcha Papita/Raw for most of us skin and skin- er the body is sick. Philosophically, sickness is Green Papaya- Grated care stays limited to just our our body’s way of telling that it needs a break • 3 cup Hot Water from daily, busy schedule and eating reckless- faces! But do you know that ly. Those who eat consciously and mindfully do Preparation achieving a healthy skin is not get ill as much as others. Eating healthy and 1. Rinse and wash lentils and rice with water not a mammoth task and it sattvika meals relax our abdomen and soothe and soak them for 15-20 minutes. can be attained easily just by the digestion. 2. Add ghee to the heated pressure cooker. Keep the flame low. correcting our food habits. YOU BECOME WHAT YOU EAT. 3. Now add asafoetida/heeng. So, lets first understand what EAT SATTVIKA, BECOME SATTVIKA 4. Add cumin/jeera, and let it splutter. Ayurveda says about skin and 5 . A d d turmeric/haldi. L e t i t c o o k o n l o w fl a m e how the food we eat impacts for about 30-40 seconds. There are various ways to make khichadi. Since, 6. Now add the grated vegetables, black pepper, our skin health. this recipe is patient-oriented and health-ori- and . Put them on low flame. ented, we are trying to bring-forth a delicious 7. Now add the washed rice and lentils. blend that is full in nutrition, especially- rich - Dr. Chhavi Rosha (BAMS) 8. Add hot water. Close the lid and let the Kh in proteins and good for digestion for someone Founder, ichdi be cooked on high flame till one whistle. who is not able to find taste in anything. 9. Lower the flame for another 15 minutes. Tattvanyasa-Dhatusamya 10. Garnish with coriander leaves and serve hot. khichadi Servings – 4 Time Ayurveda refers to Rice as being a light food and • Preparation Time- 10 minutes Moong bean as having the qualities of balancing • Cooking Time- 20-25 minutes all three doshas (Vata, Pitta and Kapha) which • Total Time- 30-35 minutes is necessary to maintain health. Consumption FOOD IS THE SECRET TO A HEALTHY SKIN! Ingredients of this blend of Rice and Moong bean can easily • 2 tsp Ghee/Clarified Butter ignite the already extinguished or diminished Seven layers of the skin • Spices Ayurvedic perspective on Skin digestive fire and promote the extinguished o A pinch or two of Heeng/Asafoe- 1. Avabhasini – Outermost layer, reflects the hunger due to illness. tida Ayurvedically skin is composed of seven distinct quality of Rasa Dhatu in the body. o 1/4 tsp- Jeera/Cumin layers, each of which serves their own defined 2. Lohita – Supports the outermost layer and Customisable – o 1/2 tsp- Haldi/Turmeric powder functions whilst supporting each other. And exhibits the quality of Rakta Dhatu in the body. One can customize the ingredients in this rec- o Black Pepper- as per preference from the physiological frame of reference, Pit- 3. Shweta – Maintains the complexion of the ipe, Swap Rice and moong beans with Roasted o Namak/Salt- as per taste- prefer- ta Dosha is responsible for the optimal working skin. Dalia to prepare Delicious Sattvik Dalia ably Saindha Namak- Rock salt of the skin. The health of the skin completely 4. Tamra – Middlemost layer working as a • 3/4 cup Rice relies on the food we eat as the Rasa Dhatu (nu- barrier between internal and external layers. - Vd. Aanandita Budhiraja (BAMS) • 1/3 cup Yellow Moong beans/ Moong trition) obtained from the food helps in nour- 5. Vedini – Contains active supply of nerves Junior Consultant Dhuli Dal ishment, rejuvenation, and proper functioning and nerve endings. • Vegetables of the skin cells. 6. Rohini – Proliferating, rejuvenating, and o 1/2 cup Lauki/Bottle Gourd – healing layer of the skin. Grated 7. Mamsadhara – Innermost layer, supports o 1/2 cup Parval/Ridge Gourd- musculature and underlying structures. The Ancient Ayurveda | Oct-Nov 2020 | Page 29 The Ancient Ayurveda | Oct-Nov 2020 | Page 30 Secret to a Healthy Skin Food Poisoning In Current Era

Right foods to eat for a substance in at least one of your meals for a healthy skin healthy glowing skin.

Skin acts as a mirror of our body reflecting all • Healthy Fats – Healthy fats like Ghee, Food Poisoning In Current Era our shortcomings arising due to nutritional kacchi ghani oils and direct sources of oils like deficits. Ayurveda defines two major types of flaxseed, almonds, walnuts etc contains es- these nutritional deficits – sential fatty acids responsible for maintaining skin health. A fist full of seed mix or chapattis 1. Ama-janya i.e. resulting from accumu- smeared in ghee will definitely be your path- lation of toxins leading to improper absorption ways to a healthy skin. and assimilation of the food. • Homely Food – Homely food when 2. Abhava-janya i.e. resulting from the de- cooked with love contains a magical power of ficiency of the nutritional food needed by one to vanishing all worries, troubles, and health is- thrive. sues. Achieving healthy skin from homecooked food is just an added benefit! These deficits exhibit themselves in forms of nu- merous skin conditions like – Dryness, Itching, Foods to be avoided for Redness, Inflammation, Pricking, Burning Sen- maintaining skin health sation, Rashes, Acne, Discoloration, Wrinkles, Pimples etc. Although the right approach in • Anything that you are allergic to, should such cases is to reach out to a Licensed Ayurve- be avoided as it is only going to worsen your dic Practitioner, however certain food and diet skin and overall health. improvements listed below can help ease the symptoms. • Avoid refined oils and too much oily foods. Good fats in proportionate amounts are • Plenty of water – Staying hydrated is necessary but excess is always harmful. indeed important for our skin but that doesn’t means drowning our system with excessive wa- • Cut down on your salt and sugar intake ter. Water should be taken as per the body’s if you consume more than the recommended need when you feel thirsty whilst making sure amount. you drink lukewarm water. Food is something everyone needs, every day. But borne toxins may occur naturally, or may be chemi- • Strictly say the way that it is processed and marketed can have cal or biological contaminants, or may be metabolic • Fruits – Introduction of seasonal fruits NO to packed, a big effect on health and economics. In some parts products of infectious agents that are present in the in your eating regime gives you a kick of all the processed and of the world, a lack of access of food is the tragedy, food. Very few of the foods that we commonly eat essential multivitamins and antioxidants need- junk food. while in countries like US, unhealthy eating is cited have been subjected to any toxicological testing and ed by your body whilst marinating your energy as the second biggest killer after smoking. yet they are generally accepted as being safe to eat. levels. So whenever, tiredness tries to take over • Stay away you, punch it with a bowl full of fruits because from all types of In India going with the western tradition, nowadays The most dangerous contaminants are those pro- tiredness is a thing that always reflect on your cold, soft, aer- the prevalence of obesity and overweight is increas- duced by infestations of bacteria or moulds in food, skin and especially your face. ated, fermented ing day by day. Genetically modified foods, novel which can produce toxins that remain in the food and alcoholic foods and nano-materials pose new challenges for even after the biological source has been destroyed. • Dairy – Low fat dairy foods are neces- beverages if you traditional safety assessment processes but, as the Some naturally occurring secondary metabolites sary to maintain your skin health because all want a healthy food supply is increasing globally, food regulations like Aflatoxins from Aspergillus flavus or BOAA in that you can miss in fruits, you can always get skin. and food safety are becoming more harmonized in- Lathyrus sativus also becomes responsible for major from a glass or bowl full of milk, butter milk or ternationally. Along with over nutrition, food poi- mortality and morbidity among thousands of people. curd. Hence it is necessary to include a dairy soning in the form of food adulterants and additive Another aspect of food happening today is agents has also been increased now a days. Food the threat posed by the presence of vast amount of

The Ancient Ayurveda | Oct-Nov 2020 | Page 31 The Ancient Ayurveda | Oct-Nov 2020 | Page 32 Food Poisoning In Current Era Nutrition on Hair Health

chemicals being added to food articles for var- can cause sinusitis like disorders. Fermented ious purposes like preservation, flavoring, col- foods like khaman dhokla , idli, dosa are good oring etc. but it should not be accompanied by imli chut- Impact of Nutrition on hair health neys like sour tastes as mixing both is virudha According to Ayurveda, Aahara is considered and causes digestive problems , heartburn like as Parama bhesaja. Aahara dusti can occur symptoms later on developing to major dread- in 2 ways. When we take aahara which is de- ful diseases. Similarly salads are nutritious but ranged by microbial contaminants it will result if we are adding dahi and converting to raita, in immediate toxic manifestations and it can be then it is unhealthy. As per Ayurveda daily in- Hair- the crowning glory! Be it a man or a woman, correlated as Visha lipta anna (Poisoned food). take of chaas is recommended, but that of dahi irrespective of the gender, hair plays an import- When we are continuously administering food is contraindicated. Many at times, people are ant role in improving one’s self-esteem and con- containing adulterants and other colouring addicted with junk foods like Puffs, milkshakes, fidence. We end up trying so many remedies and agents, it gets deposited in body as visha (Poi- pizzas etc which are rich in Trans fats when de- quick fixes to improve the quality of our hair, but son). When it stays for long time, some of them posited in body for long time can cause kidney the fact is that unless we feed ourselves the cor- may lose its original properties and ultimate- and liver damage. Fatty liver syndrome, PCOD rect nutrients that are required for the growth and ly gets converted into low potency poison by etc like lifestyle disorders are now very common maintenance of our hair, nothing externally ap- the process of metabolic conversions leading due to our daily unhealthy food intake. Acha- plied can do good to them in the long run! Hence, to formation of Dooshivisha (Cumulative tox- ryas had clearly mentioned of edema in upper nutrition becomes the most important factor in icity).Acharyas had explained in detail about and lower limbs with facial edema as the major beautifying our tresses. Let us see which nutrients dooshitha anna (Poisoned food) as the major symptom of dushivisha which is one of the car- you need to include in your diet for healthy locks! aggravating factor for this. dinal feature of kidney failures.

Ayurveda had also emphasized that, bacteri- Ayurveda describes type of food to be taken, al toxins and drugs like antibiotics, steroids, when and how it should be taken, what all things Nourishing your hair from the inside requires 2. Biotin: This can also be called as the ‘Hair etc, adhyasana(excessive food intake), Virud- can be taken daily etc thereby emphasizing the some important nutrients like: Vitamin’! Biotin or Vitamin B7 is available in haahara(intaking incompatible foods) ajeerna importance of food rather than medicine. Yet foods such as eggs, fish such as salmon, meat, avastha(taking in food without digesting the in current era with changing lifestyle people 1. Protein: Proteins, also known as the build- seeds, sweet potatoes, tender bamboo shoots previous food) all comes under dooshi visha. are giving more importance to taste, texture, ing blocks of our body, are essential for the (available in supplements), spinach and beans. freshness and eye appeal. As a result diseases formation of the hair protein- Keratin. Every Biotin supplements are also available, but con- Major food items what we eat daily, can also including food poisoning became common phe- single strand of hair is made of Keratin! Hence sult a nutritionist or your doctor before con- acts adversely due to their mutually contradic- nomena. Following our ancient traditions is it becomes so important to include proteins suming them. tory properties, some by method of prepara- the need of the hour, going back to our cultures in our daily diet to take care of the structural tions, some by virtue of the place, time, dose with the support of Ayurveda will lead us to a stability of hair. If you are a non-vegetarian, 3. , Selenium and Iron: Consume le- and some by their nature. Ayurveda has con- healthy life. include fish such as salmon (rawas), herring gumes, oysters, nuts for Zinc; whole grains, fish cluded these types of food items into a major (bangda), rohu etc. which not only provide you and garlic for Selenium and leafy greens, poha heading “Virudhaahara”. The intake of virud- with good quality protein, but also healthy fats. (rice flakes), sunflower seeds and garden cress haahara (Incompatible foods) can cause many Also do not forget to include eggs, chicken, and seeds for Iron. dreadful diseases like swelling all over the body, meat to your diet for a good dose of protein. But skin diseases like Psoariasis, recurrent fever, what if you are a vegetarian? Well, you can still 4. Omega- 3 fats: The best source of these low immunity and eventually leading to infer- improve the protein quality of your diet by in- healthy fats is Salmon fish, along with a good tility, cancer like conditions. It can even destroy cluding dairy products like milk, curd, paneer amount in walnuts, sesame seeds, sunflower memory, complexion and lusture of a person. It etc. You can also cook foods with a combination seeds, flaxseeds, Sea Buckthorn oil etc. Make is as potent as visha and kills the individual like of cereals and pulses e.g. Khichdi, Idli, Dosa etc. your tresses shine with a regular intake of these visha. It will be surprised to know that, many -Dr. Aiswarya K Pulses and beans are good sources of proteins healthy fats! of our day to day food items are virudha as Assistant Professor, Department of Agadtantra, State for vegetarians. Lastly, nuts and seeds also help per Ayurveda. For eg daily intake of Dahivada Model Government Ayurveda College, Gandhinagar to up your protein intake!

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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 Impact of making them stronger and reducing hairfall and thinning! Wholesome 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 Food on Sleep your skin and hair look? Stretchy skin? Dull, lifeless and dry hair? Yes, that’s the exact role of wa- ter- moisturizing, hydrating and nourishing the skin as well as the hair! Now go and drink a glass of - Vd. Sahil H. Bhavsar 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 import- ant nutrient for hair too, which is the fastest growing tissue in the human body. It makes your hair “Innocent sleep. Sleep that soothes away all our manageable and protects it from drying by secreting a substance called sebum, that moisturizes the worries. Sleep that puts each day to rest. Sleep that scalp and keeps it healthy. Include dark green leafy vegetables like spinach, moringa leaves etc., yel- heals hurt minds. Sleep, the main course in life’s low, orange and red colored fruits and veggies like tomatoes, red and yellow bell peppers, pumpkin, feast and most nourishing.” carrots, sweet potatoes, papaya etc. and dairy products and fish and eggs. -William Shakespeare Do you see how easy it is to nourish your hair by eating right to make it look beautiful and lovely Sleep is one of the beautiful blessing in our life. brahmcharya (celibacy). All Acharya describes from the outside? After all, “A healthy outside starts from a healthy inside!!” If someone understands how the sleep works, some different and some same opinions about it will become blessing. It nourishes your body, sleep but they all are given very much impor- Happy and healthy hair everyone! rejuvenate you, refreshes you and sometime it tance. even makes you stronger. - Riddhi Shah They describes following specifications for Holistic Health Coach and Founder of “The Sattvic Soul” Nowadays mental health is as important as sleep, physical health. The key for good mental health • Benefits, is a sound sleep. It stabilizes your mind, brings • Disadvantage, positivity, bring enthusiasm and makes you • Timing, happy. • Less sleep problems and its remedies, • Over sleep problems and its remedies, In sushrut Samhita, sleep is told to be as illu- • Best sleep features, sion of lord Vishnu (Vaishnavi). It means when • Reasons for sleep a person sleeps he reaches to lord Vishnu’s magical world. Acharyas describes psychology of sleep and dreams briefly. It gives us a guideway to un- Ayurveda and sleep derstand the mechanism and improve mental health and sleep. In Ayurveda, sleep is given very much impor- tance. All 3 acharyas (charak, sushruta, vagh- They describes relation of food and sleep also. bhatta) describes sleep in tray upstambha (3 Mental health depends on sleep and sleep de- pillars of life) that is ahara (food), nidra (sleep), pends on good food. There are so many factors

The Ancient Ayurveda | Oct-Nov 2020 | Page 35 The Ancient Ayurveda | Oct-Nov 2020 | Page 36 Food and Sleep Food and Sleep

that affects the sleep as in physical and mental like lightness, unctuousness, less spiced, bal- health, age, environment, surroundings, food anced, good for health. Conclusion etc. Among them food plays a vital role. So we We must focus on what we eat because “how we think depends on what we eat.” It affects our mental must understand its relation. It can help our- Milk, butter, grains, pulses, green vegetables and physical health too. Mental health directly effects our sleep. selves for better sleep and lead to jolly good are wholesome food for body and mind. These health. foods are easy to digest and gives much more Sleep helps you to give energy, enthusiasm, refreshment. So we must eat wholesome food and bal- energy. ance our health. Food and sleep A person can gain more protein from beans It is saying “one cannot think well, love well, sleep well, if one has not dinned well.” You will have a question, the food we take get and dry fruits than egg or other protein sourc- digested and expelled on next day. So how can es. Fruits contain calcium, vitamins and other it impact on sleep? So the answer is, not the minerals. Milk contains all the vitamins except physical food but the subtle quantity of food Vitamin C. butter contains enough fat for pro- will impact. ducing energy. Food have qualities like heaviness, lightness, dryness, unctuousness, spicy, balanced etc. This is a short list for wholesome food which These attributes will show its impact on your can be taken daily sleep. Milk Orange Heavy food (cheese, butter etc.) takes more time to digest. So body will have to work more. So it Ghee Apple can’t be engaged in sleep. Dry food (bread,pav Banana Rice etc.) also need more enzymes to get. Mung Bean Wheat Nowadays junk food has become more popu- Ground Nut Ginger lar but it is very harmful for body. Excessively burnt food, spicy food will harm the soft lining Coriander Fenugreek of our organs and causes disease like ulcers, bleeding, hyperacidity. These foods are satwik in nature. So it will in- crease satwik guna of mind. It will lead to hap- Heavy and dry food can cause constipation. It piness, energy, enthusiasm, positivity. will lead to abdominal, flatulence, piles, fissure. These physical problems affect the body and These all things help in maintaining mental mind too. It disturbs the mind and causes neg- health and leads to sound sleep. These foods ative impact on sleep. don’t damage digestive system. So it decreases the risk factor for hampered health. These food are tamsik in nature. It will increase tamas guna of mind which results in anger, ha- Light food will be easy to digest so it will give its tred, jealousy etc. Thus mental health will be benefits quickly. It will not cause any complica- impaired and affects the sleep. tion 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

The Ancient Ayurveda | Oct-Nov 2020 | Page 37 The Ancient Ayurveda | Oct-Nov 2020 | Page 38 Facts & Fiction Facts & Fiction & climatic condition of a region along with thinks the odd one is having some ailments what is grown in that area. A sudden shift from and advice him to take medication. the usual food habit can disturb the equilibri- Over Nutrition – Facts & Fiction um in the body. As per Ayurveda, the science So do we really have a solution to these prob- of life, Ahara has been termed as the one which lems? Yes, we do. Knowledge of what we are is consumed orally or which is consumed as having and knowing our body can ensure our long as one is alive. Ahara is considered as one healthy life. Controlling your portion size i.e., which is predominant in taste or rasa while knowing that every extra roti will gain a sur- and urban India largely because of increased Bhaishajya or medicine is the one which is plus 80-90 calories in the body, refrain from orld has evolved with time so has been its W consumption of milk and dairy products, oils predominant in potency or Virya. According fried food items and hog on to boiled, steamed, inhabitants. But the changes we are witnessing and fats, relatively unhealthy food such as fast to Ayurveda, Ahara provides with complex- sautéed foods, reducing salt and sugar in- in many of our life are leading to life threaten- foods, processed food and sugary beverages. ion, satisfaction, clarity, good voice, long life, take, usage of spices in food items, relying on ing problems. Food has always been the basic happiness, growth, strength and intelligence different grains like having roti’s made with need of human life and the food culture has From 2005-2016 prevalence of low (<18.5 kg/ mainly based on the quality of food. Ayurveda bajra, jowar, makkai etc., having a lot of salads evolved with time. Food is represented as a m2) body mass index (BMI) in Indian Women had even lauded Ahara as“Mahabhaishajya” in foods with fibers. Legumes, beans, grains, part of cultural traits of an ethnic community. decreased from 36% to 23 % and from 34% to i.e., “best among all medicines” because of fruits and vegetables provide us with ample Food habit is a symbolic to a particular culture. 20% among Indian men. During the same pe- its infinite uses. Even Ayurveda has classified amount of fiber, fat, carbohydrates, proteins, Eating tradition of every country & culture are riod the prevalence of over-weight or obesity Ahara as Hita(good) and Ahita(bad). So the vitamins & minerals. But healthy food alone the result of millennia of history. India with its (Body mass >30 kg/m2) increased from 13% best food for you is determined by the criteria’s cannot solve this puzzle. We have to drain out vast size has always boasted about its diversi- to 21% among woman and from9% to 19% which will be suitable for your body needs. our excess calories through exercise. An active ties. Truly, the diversities are also in men. It is recorded that 20% of seen in the cuisines of this school going children in India country where you can are obese. It is also noted find dal-chawal or id- that 70 million people in li-sambar or roti-sab- India are categorized ji or mach-bhat . We under obese with 70% indeed have a wide of urban population range of cuisines also classified under which we are proud the same category. of but are we having Our country is consid- a healthy diet or not ered to be the Diabetes is the billion dollar capital of the world along question. Our country with other ailments such was dealing with challenge as heart diseases, high choles- of under-nutrition from the terol, PCOD, Infertility etc also in- body will always have a healthy and vibrant day of its existence. But in the last creasing among our societies. Rapid tran- The excessive intake of carbohydrate diet and mind. Yoga and meditation is the way forward decade we are facing a double burden which in- sition in health over the past several decades sugar by the Indians along with too much along with physical exercise of minimum 30 cludes both over and under nutrition. has seen a shift from infectious diseases to Non indulgence in fried oily snacks as well as fast minutes a day can really help us to counter the communicable diseases (N.C.D’s). In 2017, In- foods has made our society prone to many stress of our day today life. We have to under- Nutrition can be stated as the science of food dia witnessed 61.8 % of death due to N.C.D’s. diseases. A decade ago eating outside was stand that body was never meant to be treated and its relationship to health. It is mainly con- considered as a luxury but now having food as a refuse-bin holding all the foods that the cerned with their roles played by nutrients in So the first question to be answered is “Are our from outside has become a necessity. When palate demands. body growth, development and maintenance. Indian dishes really healthy”? Yes, of course, we thrive on outside food we knowingly or - Dr. Sarin T. Over the last 20 years, total food grain produc- they are. But the real problem lies in adapting unknowingly feed on a lot of , oils, sugars Assistant Professor, tion in India increased from 198 million tons the Western food habits and neglecting our tra- which on a long run make our body diseased. Department of Dravyagunavijnana, to 269 million tons. Despite increase in food ditional foods without properly analyzing what Now we are living in a society where a healthy Shree Swaminarayan Ayurveda College, production the rate of malnutrition in India exactly is beneficial for our body. A food habit person feels insecure as he in midst of a major- Kalol, Gandhinagar, Gujarat remains very high. The energy and protein in- of a region is formed by the geographic ity of unhealthy obese people, as the majority take from cereal has decreased in both rural

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