Preventive health is about taking steps to avoid getting sick or developing health problems in the future. It’s about staying healthy rather than just treating illnesses when they happen. Ayurveda literally means ‘the science of life” and it lays a lot of emphasis on healthy living and staying well before illness strikes. Identifying imbalances in the body and recommending measures to address them, guides us in leading a healthy life and preventing diseases as much as possible.
‘Swasthavritta’ is a branch of Ayurveda dealing with preventive health through a holistic approach. The term “Swasthavritta” is derived from two Sanskrit words: “Swastha,” meaning “health,” and “Vritta,” meaning “routine” or “conduct.” It describes the principles and practices that one should follow to maintain good health and prevent disease.
Here are the core components of preventive health measures through Ayurveda:
- Dinacharya (Daily Routine): Ayurveda emphasizes the importance of following a healthy daily routine. It is a foundational practice for maintaining good health and balance. It involves a series of daily habits that align with the natural rhythms of the body and the environment. A typical Ayurvedic Dinacharya starts with waking up early, ideally before sunrise, to harness the peaceful energy of the morning. After waking, one should perform cleansing activities like brushing the teeth, scraping the tongue, and oil pulling to remove toxins.
This is followed by Abhyanga, a self-massage with warm oil, which nourishes the skin, improves circulation, and calms the mind. Regular physical activity, such as yoga or light exercise, is recommended to keep the body strong and flexible. After exercise, a warm bath cleanses the body and prepares it for the day. Meals should be taken at regular intervals, with lunch being the largest meal when digestion is strongest.
- Ritucharya (Seasonal Regimen): Ayurveda also includes guidelines for adjusting one’s lifestyle and diet according to the changing seasons. This helps the body adapt to environmental changes and prevents seasonal illnesses. Ayurveda recognizes six seasons, each bringing specific changes in the environment that can affect the body’s doshas (Vata, Pitta, Kapha). By aligning with these natural cycles, Ritucharya helps the body adapt and stay resilient.
- In winter, when Vata is predominant, it’s important to consume warm, nourishing foods and engage in grounding activities to counteract dryness and cold. As spring approaches, Kapha increases, making it beneficial to focus on light, detoxifying foods, and regular exercise to avoid congestion and lethargy. During summer, when Pitta is at its peak, a cooling diet with plenty of fluids and rest is recommended to prevent overheating and inflammation. During the change of season, detoxification is recommended.
- Aahara (Dietary Guidelines): Ayurveda provides dietary guidelines that promote balance according to one’s dosha (Vata, Pitta, Kapha). It emphasizes the importance of eating fresh, wholesome foods in proper quantities and at regular times. A healthy Ayurvedic diet also focuses on proper digestion, as good digestion is seen as the foundation of health. Warm, cooked meals are generally preferred, as they are easier on the digestive system. Additionally, incorporating herbs and spices like ginger, turmeric, and cumin can enhance digestion and strengthen immunity.
- Herbal Remedies: Ayurveda uses natural herbs to strengthen the immune system and support the body’s natural defenses against disease. Tulsi, turmeric, amla, ashwagandha, aloe vera, and triphala are commonly used in Ayurveda for good immunity and healthy digestion. Keeping the digestive system or gut healthy is given a lot of importance in Ayurveda as most of diseases occur due to an unhealthy gut.
- Yoga and Meditation: Regular practice of yoga and meditation helps manage stress, improve mental health, and keep the body flexible and strong, preventing many health issues. Yoga and meditation are central to preventive health in Ayurveda, promoting physical, mental, and spiritual well-being. Regular yoga practice helps to keep the body agile, improve circulation, and maintain the balance of the doshas (Vata, Pitta, Kapha). Yoga also stimulates the digestive and immune systems, helping the body to function optimally and resist illness.
- Meditation complements yoga by calming the mind and reducing stress, which is a major contributor to many health issues. Through meditation, individuals can cultivate mindfulness, enhance mental clarity, and achieve emotional balance. This mental tranquillity positively impacts the body’s physiological processes, lowering stress hormones and promoting relaxation and healing.
- Detoxification and Panchakarma: This detoxification process is used in Ayurveda to cleanse the body of toxins, which helps maintain health and prevent diseases. Ayurveda focuses on cleansing the body of accumulated toxins (Ama) and restoring balance to the doshas (Vata, Pitta, Kapha).
Over time, due to improper diet, lifestyle, and environmental factors, toxins can build up in the body, leading to various health issues. By undergoing Panchakarma regularly or as needed, individuals can prevent the onset of diseases, maintain optimal health, and ensure the smooth functioning of bodily systems.
- Personal Hygiene: Maintaining cleanliness of the body, mind, and environment is a fundamental aspect of Ayurveda. Taking a bath at least once a day is important in this tradition.
- Sadvritta (Good Conduct): This involves ethical and moral conduct, including honesty, kindness, and self-control. Good conduct contributes to mental well-being and overall health thereby preventing diseases due to bad habits.
- Vyayama (Exercise): Regular physical activity is encouraged in Ayurveda to maintain physical strength, flexibility, and overall vitality. The type and intensity of exercise are often tailored to the individual’s dosha. Long walks are recommended in Ayurveda as they are good for digestion and promote good blood circulation.
- Nidra (Sleep): Adequate and proper sleep is essential for maintaining good health. Ayurveda outlines the importance of regular sleep patterns and the quality of sleep in promoting physical and mental well-being. Avoid eating large meals at night and eat before sunset for better sleep quality. Meditation bed for sleep can also help in sleeping better.
By following these practices based on Ayurveda, you can achieve a state of balance and harmony, which is essential for long-term health and the prevention of diseases. It is a holistic approach that integrates physical, mental, and spiritual well-being.