Health through Diet, an Ayurvedic Perspective
Dr. Pratibha Shah MD (Ayu.)
Dr. Pratibha Shah
AAPNA National Ayurveda Convention 2009
The Spectrum
Diet Lifestyle Meditation HEALTH Rat Race Fast Pace STRESS DISEASE
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
Introduction
Three pillars of Health:
Aahaar (Diet) Nidra (Sleep) Brahmacharya (Controlled celibacy)
(Ch. Soo. 11/35)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
Importance of Aahaar
Of the three pillars of health, aahaar or diet is the most important, and that is why it is mentioned first Of all the factors that are responsible for the growth and development of the human body, diet is the most important.
(Ch. Sh. 6/12)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
Definition of Aahaar
That which is swallowed through the throat That which is swallowed and nourishes various body tissues That which is swallowed and has a conducive effect on the body
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
Types of Aahaar
Based on source:
Sthaavar (plant based) Jaangam (animal based)
Based on effect on body:
Beneficial/conducive Harmful/non-conducive
(Ch. Soo. 25/36)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
Types of Aahaar contd
Based on usage:
Ashit (food that is put into the mouth, e.g. Rice) Peet (food that is drunk, e.g. fruit juice) Leedh (food that is licked, e.g. pickle) Khadit (food that is bitten to eat, e.g. meat, corn, bread)
(Ch. Soo. 25/36)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
Types of Aahaar contd
Based on rasa (taste):
Madhur (sweet) Amla (sour) Lavan (salty) Katu (spicy) Tikta (bitter) Kashaya (astringent)
(Ch. Soo. 25/36)
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Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
Types of Aahaar contd
Based on properties:
Guru-laghu (heavy, light), Mridu-kathin (soft, hard) Sheet-ushn (cold, hot), Vishad-picchil (clear, unctuous) Snigdh-Rooksh (oily, dry), Sthir-sar (firm, moving) Shlakshan-khar (smooth, rough), Mand-teekshn (slow, piercing), Sookshm-sthool (micro, macro) Sandra-Drav (Viscous, liquid)
(Ch. Soo. 25/36)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
Hitaahaar (Beneficial or conducive diet)
Hitaahaar:
Is panchbhautik, because every individual is panchbhautik (made up of 5 components Earth, Water, Fire, Air, Space) Has shadras, or has all or most of the 6 rasas or has rasas according to prakruti (body type) Is liked by the one eating Is clean and pure Not very hot Has been freshly prepared (Ch. Soo. 25/33)(Su. Soo. 46/465)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 10
Importance of hitaahaar (conducive diet)
It is only hitaahaar that is solely responsible for shareer vriddhi (growth and development of the body) and maintenance of health. On the contrary, ahitaahaar (inconducive diet)is responsible for disease development. Although there are other factors in the development of the body, aahaar is the most important
(Ch. Soo. 25/33)
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Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
Fundamentals and rules of Aahaar
Food should be prepared and served by well wishing people or aids. The kitchen/cooking area should be clean and not congested For kings, testing for poisoning should be done before food is served.
(Su. Soo. 46/451-453)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
12
Rules for vessels or containers:
Fundamentals and rules of Aahaar (contd)
Ghee should be served in cast iron bowls Drinks like water to be served in silver containers, clay glasses, glasses made up of alum or glass; or boiled and cooled water can be stored and served in brass containers. Drinks like alcohol or cold drinks should be served in containers made up of clay, glass or alum.
(Su. Soo. 46/454-455)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
13
Fundamentals and rules of Aahaar (contd)
Fruit juices, soups and liquid food should be served in silver containers. Dry accompaniments to the food, and food processed with yogurt should be served in containers made of gold. Food and fruits to be served on clean leaves of banana, palash (Butea monosperma), etc.
(Su. Soo. 46/456)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
14
Fundamentals and rules of Aahaar (contd)
Rules for serving:
The one being served should be seated on even, clean ground. The serving area should be pleasant, not a thorough fare, and should be fragrance, flowers and other things that are pleasant to the senses, around him.
(Su. Soo. 46/457)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 15
Fundamentals and rules of Aahaar (contd)
Fruits, solids and other dry edibles like paapad (cracker), etc. should be placed on the right side of the plate. All liquids like water, fruit juice, soup, alcohol, etc. should be placed on the left side of the plate.
(Su. Soo. 46/458)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 16
Fundamentals and rules of Aahaar (contd)
Sweets and jaggery preparations should be placed towards the front portion of the plate. After having placed all these accompaniments, the server should carefully and respectfully serve the main dishes in the center of the plate. Dishes should be served in order of liking, starting with the least favorite dish and ending with the most favorite.
(Su. Soo. 46/459)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 17
Rules for the one eating:
Fundamentals and rules of Aahaar contd
Should be hungry Should sit straight on a slightly elevated seat Should eat in silence focusing on the food Should eat not too fast, nor too slow, chewing many times before swallowing Should rinse mouth when changing rasa Should drink sips of water in between meals Should floss with herb twig or silver/brass wire, after meals (Su. Soo. 46/471, 489)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 18
Rules for the one eating: Do not eat
Fundamentals and rules of Aahaar contd
Before or after meal time Less or more Contaminated, uncovered, spoilt, burnt food. Left over food Food that you do not like, or that which tastes and smells bad Food that has not been cooked properly Food that has been reheated, was cooked long time back or is very cold.
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009
(Su. Soo. 46/477-481)
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Fundamentals and rules of Aahaar contd
Rule for order of rasas while eating:
Madhur rasa should be consumed first Amla and lavan rasas should be consumed in the middle Katu, Tikta and Kashaya rasas should be taken at the end.
(Su. Soo. 46/466)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 20
Rule for optimum serving:
Fundamentals and rules of Aahaar contd
According to ones agni (digestive fire) Conducive to ones doshic prakruti (body type according to dosha) That which gets digested in time
(Ch. Soo. 5/1-4)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
21
Qualitative assessment:
Fundamentals and rules of Aahaar contd
Assessing the gurutva/laghutva of the diet: - One must evaluate whether the food is guru (heavy) (milk products like curd, cream, etc., red meat, meat of animals of marshy or wetlands, sesame seeds, etc.) in terms of digestion, - Or laghu (light) moong daal (green gram), red rice, bird meat, deer meat, etc. Assessing the rasas of the diet: - A shadras diet is highly advocated.
(Ch. Soo. 5/5-6)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 22
Quantitative assessment:
Fundamentals and rules of Aahaar contd
Fill the first 1/2 of stomach with solid diet, guru diet taken first, followed by laghu diet; but if diet is very heavy, fill only 1/3rd of the stomach with solids Fill the next quarter or third with anupaan (adjuvant). Leave the rest quarter or one third space for action of different doshas
(Ch. Soo. 5/7)(Ch. Vi. 2/4)(As. Hr. Soo. 8/46)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
23
Other Rules:
Fundamentals and rules of Aahaar contd
Eat solids first Eat the highly beneficial amalaki (gooseberries) in the beginning, middle and end of meal Eat salad in the beginning of the meal Meals should be taken in a timely manner or when hungry. Meals should be taken in the right amount, neither too much nor too less.
(Su. Soo. 46/468-470)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 24
Fundamentals and rules of Aahaar contd
One should take into account the characteristics of the season, ones body type, time of the day and other factors, before selecting their diet.
(Su. Soo. 46/468-470)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 25
Fundamentals and rules of Aahaar contd
After Meals Regimen:
Sit straight for 5-10 minutes, waiting for food to settle down At this time, smoke herbal cigars or hookah and/or chew beetle leaf or other mouth fresheners After that, take a stroll (about 100 steps) After dinner, do the above and then lie down on your left side. Surround oneself with pleasantness
(Su. Soo. 46/493-494)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 26
Fundamentals and rules of Aahaar contd
Avoid after meals:
Sleep or sit for a long time Laugh or talk excessively Avoid unpleasant sensory exposure Consume large amount of fluids Excessive physical activity like swimming, horse riding, etc.
(Su. Soo. 46/495-496)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
27
Anupaan (Adjutant)
Anu means that which follows. Paan means a drink Therefore Anupaan means a drink that follows or in the context of, a drink that follows meals or is taken along with it. Anupaan that is opposite in properties to the meal that has been taken, but is not contrary to it, is the best.
(Ch. Soo. 27/320-330)(As. Hr. Soo. 8/47-51)(Su. Soo. 46/424-436)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
28
Benefits of Anupaan
A well selected Anupaan confers the following benefits: Softening of food Good digestion and absorption Satiation Energy Nourishment
(Ch. Soo. 27/320-330)(As. Hr. Soo. 8/47-51)(Su. Soo. 46/424-436)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
29
A few common Anupaan
Water This is a universal Anupaan; can be taken with any type of food. Milk This is considered the best Anupaan, especially for the weak, tired, infants and aged, people who have fasted, traveled or done excess physical labor, or have undergone excess of any kind. Honey + Water For the obese
(Ch. Soo. 27/320-330)(As. Hr. Soo. 8/47-51)(Su. Soo. 46/424-436)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
30
A few common Anupaan
Herbal alcohols for the lean, insomnia, fear, etc. Meat soups for the emaciated Warm water after any oily preparation Kanji (a type of vinegar) after a particularly or buttermilk heavy meal
For the diseased, the Anupaan should be opposite to properties of the dosha involved.
(Ch. Soo. 27/320-330)(As. Hr. Soo. 8/47-51)(Su. Soo. 46/424-436)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
31
Benefits of disciplined eating
Strength Stamina Good complexion Good health Happiness Long life Vitality
It is rightly said that the jathraagni or the digestive fire, needs fuel in the form of diet, to sustain itself.
(Ch. Soo. 5/8)(Ch. Soo. 27/342)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 32
Benefits of Individual factors of a good diet
Hot food increases taste perception - kindles digestive fire - easily digested - is carminative - dissolves excess kapha Well oliated food - all the above except dissolving kapha - acts as a building block of the body - increases strength and is good for complexion (Ch. Vi. 1/24)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 33
Benefits of Individual factors of a good diet
Optimum quantity - easily digested and absorbed - does not cause dosha imbalance - conducive to long life Proper time Proper combination Increase longevity of life Proper place Eating not too fast - Choking does not occur Eating silently - Stays for designated time in the food pipe
(Ch. Vi. 1/25)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 34
Benefits of Individual factors of a good diet
Eating not too slow - results in satisfaction - does not become cold - does not become uninteresting - does not cause indigestion Eating according to Atma Shakti (means eating with knowledge of what is good and beneficial to one self) - health and longevity
(Ch. Vi. 1/25)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
35
Diet recommended for frequent use
Shashtik rice(ripens in 60 days), shali rice Moong daal (Green Gram) Saindhav lavan (rock salt) Amalaki (Gooseberry) Millet flour Cow milk Lean meat Honey Aakaash jal (rain water collected at strategic high points) (Ch. Soo. 5/12)
AAPNA - National Ayurveda Convention 2009 36
Dr. Pratibha Shah
Diet recommended for infrequent use
Dried flesh Dried plants Lotus stem Pippali (long pepper), Kshaar (alkalies), Lavan (salt) Meat of pig, cow, buffalo; fish Curd Bengal gram
(Ch. Soo. 5/10-11)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 37
Diet to be always avoided
Vairodhik aahaar (diet which is harmful due to processing, combination or other factors):
- Heated honey - Milk with sour things - Milk with fish - Curd taken at night - Ghee and honey mixed in equal amounts
(Ch. Soo. 26/80-111)
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
38
Facts to remember
Properties of diet are dependant on 8 factors (ashtvidh aahaar ayatan) namely: - Prakruti (Natural Qualities) - Karan (Preparation) - Sanyog (Combination) - Raashi (Quantity) - Desh (Habitat) - Kaal (Time) - Upyog sanstha (Rules of use) - Upyokta (User) (Ch. Vi. 1/21-22)
Dr. Pratibha Shah AAPNA - National Ayurveda Convention 2009 39
Thank You
Dr. Pratibha Shah
AAPNA - National Ayurveda Convention 2009
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