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The Ancient Ayurveda izkphu vk;qosZn

At A Glance

AatmaNirbhar Bharat

Expert Talk Que & Ans

Quiz Ayurveda

Hemant Ritucharya Winter Body Care Through Ayurveda ◆ Beating Winter

◆ Yogic Procedures

◆ Inside & Outside Human Body

◆ Ayurvedic Hair & Skin Care

Exploring Mother Nature

The Ancient Ayurveda | Nov-Dec 2020

The

Ancient Ayurveda

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B i - M o n t h l y Ay u r v e d a B 2 B M a g a z i n e

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Dear Readers,

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Group Editor:

The Ancient Ayurveda Magazine wholeheartedly welcomes our new subscribers, as well as our valuable readers we are glad to announce that, in a very short span we were blessed with your warm support, upgrading us to a higher level. Currently, we have more than 8,00,000 copies of the distribution of the magazine across India. Especially thankful to Dr. Aiswarya K. and Bhavin Trivedi, Om & Hiral Joshi, Amar Chauhan for the valuable contribution for this Issue. This issue is specially designed for the winter season, entitled “Hemant Rithucharya - Winter Body Care through Ayurveda”.

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(Advocate & Notary, Govt. of India)

• Prof. Dr. Ashish Vyas

(Gold Medal, Jyotishacharya and Principal, Shree Brahmanand BBA College)

• Vd. Himanshuray Raval

(Ayurved Ratna, Prayag Sanskrit University)

• Shri. K. D. Bhatt (Senior Reporter) • Dr. Aiswarya K. (Ass. Prof. Dept. of Agadtantra State Model Govt. Ayurveda College)

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We “The Ancient Ayurveda”, is ready to beat up the winter with the power of Ayurveda. Last year, was not been so good to all, diseases, worries, miseries and whatnot. But the one good thing that has occurred as we got aware about the power of Ayurveda. How Ayurveda was found to be better in maintaining immunity than any proven vaccines. We conquered and fought with Covid-19 and still, the fight continues. We know winter has been found to be tougher to fight as we prefer to be under blankets often. Hence we “The Ancient Ayurveda” has come up with a handful of fresh gems of Ayurveda as articles and some newly added features. Let us hope that 2021 will flourish our life with more hopes and prosperities through the pathway of Ayurveda. - Rushi Dave (Editor-In-Chief)

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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, 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 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 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.

In This Issue Vd. Aanandita Budhiraja Beating winter with the heat of Ayurveda

Dr. Sarin T. A glimpse on seasons through the path of Ayurveda

Vd. Sahil Bhavsar AYURVEDIC RITHUCHARYA IN WINTER SEASON

Dr. Shruti Sreedharan winter changes INSIDE AND OUTSIDE THE HUMAN BODY

Dr. Chhavi Rosha Winter diet “Ayurvedically”

Dr. Jayram Krishna HEALTHY FOOD HABITS DURING WINTER SEASON

Vd. Harshil Bhatt Unwholesome food habits in the winter season

Dr. Janvi Patel Yogic procedures for winter

05 07 09 15 19 20 23 28

Mks- iadt tSu

Riddhi Shah

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Role of immune boosters in winter season

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Dr. Kajal NK

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Ayurvedic skin care in winter season

Dr. Aiswarya K . Beauty & its beastly secrets

Dr. Prachi Joshi HAIR CARE IN WINTER SEASON

Dr. Neelima K. S. Role of purification therapy (Panchkarma)

Columns

Guest Column pqukSfr;ka gSa rks vk;qosZn ds ikl gS lek/ku & lqjs”k [kkaMosdj

Healthy Recipes in Winter Season Dr. Shraddha Purohit

43 47

12 25

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Quiz Contest

46 50 52

egknso gsYFk ds;j & oS/kjkt txnh”k vxzoky Particiate & Win Prize

Expert Talk - Q & A Dr. Shanti Nair & Dr. Sarin T.

Exploring Mother Nature Dr. Sarin T.

Covid

Covid Care Dr. Naveen Varghese

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51 53

Beat the Winter

BEAT THE WINTER WITH THE HEAT OF AYURVEDA

- Vd. Aanandita Buddhiraja

This winter, follow the principles of Ayurveda and Enjoy the season of abundant Vegetables, Hot Beverages & Traditional Sweets

The winters can be really chilly

and our body adapts during the cold weather. Lets provide it a helping hand by planning our meals ayurvedically. Ayurveda, the science of life, suggests an ideal winter platter have been to give our systems the required boost. Knowledge from ancient and modern researches of Ayurveda are presented here. Hemanta and Shishir Ritu : The Winter Months (magha-phagun-chaitravaishakha â&#x20AC;&#x201C; Winter Months according to Hindu Calender) (November-December-January-February Winter Months ac-

cording to Modern Calender) 1. Body Massage & Steam Bath: Beginning the day with a regular light body massage with oil, succeeded with a steam bath (swedana) gives a calming sense to the morning chills. Sitting or walking in winter sun is very relaxing after the bath. 2. Staying Physically Active: Doing mild exercises and some breath-work helps keep the insides warm. This brings in freshness and liveliness to be active throughout the day. 3. Staying in or Staying Covered:

The Ancient Ayurveda | Nov-Dec 2020 | Page 05

One should not be exposed to the cold environment directly. Keeping the body covered prevents from the ailments of winter season. 4. Local Application: Paste of Aguru (Aquilaria agallocha) and Kesar (Crocus stavis) The ignited digestive fire, Jatharagni suggests we consume heavy meals during these months. The appetite increases and we are hungry repeatedly. Heavy melas, guru aahar (kaphaja ahaar) should be consumed, otherwise the strong Jatharagni begins to digest the body tissues, leading to weakness and emaciation.

Beat the Winter This metabolism should be kept in balance by doing regular exercise and avoiding excess of ‘bad’ kapha promoting diets, otherwise we are just one step away from going fab to all flab. Ayurvedic Diet: 1. Non-Vegetarian Diet: Properly cooked bird or animal flesh, or Soup of meat of birds or animals for the warmth. 2. Vegetarian Diet: I. Though, all 6 six tastes should be taken in balance, 3 tastes for consumption during this season are preferably advised – • Sweet • Sour • Salty “For Maintaining Balance of All 6 Tastes: Cumin, Coriander, Ginger, Hing (Asafoetida), Ajwan, Turmeric, Fenugreek, Garam Masala, Cinnamon, Clove And Cardamom.” II. Dry Fruits/Seeds/Nuts Breakfast rich in Dry-Fruits, Nuts and Seeds maintain warmth throughout the day: • Dates – Khajur Figs – Anjeer • Sesame Seeds – Til Cashew Nuts- Kaju • Walnuts – Akhrot Almonds - Badaam • Pistachio – Pista Forty-Nut - Chilgoza • Black Currant – Kali Kishmish Currant – Munakka • Raisin- Kishmish Peanuts – Mungphali

III. Dairy Products • Milk • Ghee, butter • Cottage Cheese IV. Vegetable Soups & Stews • Moong Dal Soup • Broccoli Soup • Mushroom Soup • Sweet Corn Soup • Mix Vegetable Soup • Tomato-Carrot-Beetroot Soup V. Other Winter Delicacies: • Sweets & Kheer -> Milk-Rice Kheer; Urad Dal Kheer • Tea spiced with Black Cardamom, Black Pepper, Cinnamon • Pinni- Winter special Dry • Fruit Ladoo (with a bit of Ashwagandha added in it) • Chyawanprash • Milk boiled with kesar or Turmeric or chhuara (dates)- to be consumed at night

recommended. Lifestyle additions: - 10– 20 minutes warm up before pranayama & exercises. Warm up before Pranayma prevents catching cold. - Agnisaar kriya - Udavartan – dry scrubbing • (Cosmetic Relevance) Ayurvedic O3 Scrubbing • (Dosha Relevance) Balances Kapha Avoid sleeping during day timethey promote kapha. Avoid super oily foods. When we look towards our Mother Nature, we understand that winters are meant to take care of what is inside. The life on the planet during winters is dormant on the outside, but the flora and fauna conserve their energy to focus on the life within. Similarly with us, human beings, we need to prepare ourselves for the year ahead, and winters is the best time to do so.

** For Kids: Avoid giving them brandy or any alcohol to keep them warm. Instead give them 1-2 drops of shilajeet (available in ayurvedic stores) with ½ cup of milk. To be Avoided or taken in minimal quantities: A lot of cakes, pies and sweets and puddings during the winters may cause chest congestion due to the accumulation of kapha dosha. This dushita kapha tends to melt in the upcoming spring season and cause disease. Therefore staying in moderation is highly The Ancient Ayurveda | Nov-Dec 2020 | Page 06

Glimpse of Seasons

A Glimpse of Seasons through the path of

Ayurveda

hanging seasons has always mesmerized the human mind for centuries from the day of his very existence. With the passage of every season, mankind has absorbed memories & knowledge which time had passed on to him. In every season he saw bio-life changing around him like flowering in spring, leaf shedding in autumn, hibernation of animals in winter etc. Mankind always tried to explore more about Mother Nature so that he can adopt himself to the changes it brought along with her. Man’s curiosity towards knowing cosmic bodies & knowledge of Astronomy gave him the wisdom to divide the time to years, months, and days for his convenience. Man, even divided the year into various seasons based on changes he found around his surroundings like changing weather. Mankind as a whole evolved around this cycle which influenced his diet, clothing, festivals, cultivation, literature which literally influenced his culture.

Ayurveda, ‘Science of Life’ is

not just any science which boasts only about treatment but it is a science which guides you to fulfil a healthy life. In the literature of Ayurveda, we get references on Dinacarya (daily regimen), Sadvrtta (good conduct), Rtucarya (Seasonal regimen) which when followed by an individual helps him to lead a healthy life. According to Ayurveda, a year is divided into two periods (Ayana) or solstice depending upon the direction of the movement of sun

that is (Uttarayana) Northern solstice and (Dakshinanyana) Southern solstice. Each solstice consists of three seasons namely, Sisira (winter), Vasanta (spring) and Greeshma (summer) in Uttarayana and Varsha (rainy / monsoon), Sarat (autumn) and Hemantha (late autumn) in Dakshinayana. So according to Ayurveda there are six seasons and Acharya’s has advised to follow some strict diet and lifestyle modification according to the changing season by which one can maintain our equilibrium.

The Ancient Ayurveda | Nov-Dec 2020 | Page 07

Northern Solstice is the period between mid-January to mid-July when sun and wind are powerful which take away the strength of people, while southern solstice is the period between mid-Julys to mid-January when moon becomes more powerful than sun. When winter (Sisira) sets in, environment will be cold along with cold winds which fall between mid-Januarys to mid-March. In this season strength of the individual declines so he has to feed on the cereals and pulses, wheat flour, new rice and corn, milk

Glimpse of Seasons and milk products. Drugs which preparations, excessive sexual into mid-November, new season of are sour in taste are advisable in dulgence and excessive exercise Autumn (Sharath) arrives. Peothis period with external oil masduring summer. ple will attain strength compared sage. One has to avoid exposure to the previous seasons. Wheat, to cold winds, excessive walking green gram, sugar candy, honey as well as late night sleep. As the and bitter leafy vegetables are the time rolls over to spring (Vasanta) preferred diet and have his food ranging from mid-March to midonly when he feels hungry. PeoMays, flowers starts to blossom ple should avoid fats, oils, curd, and new tender leaves emerge. meat of aquatic animals in their Strength of the individual will be diet and do not indulge in day in medium degree and he must sleep, excessive eating during this feed on easily digestible foods period. As the season cycle just at this period of time. In spring, revolves with passage of time, late cereals like old barley, wheat, autumn (Hemantha) arrives with rice etc. and pulses like lentil and blow of chilled gush of winds in green gram are preferred. Foods the period between mid-Novemwhich are hard to digest like ber to mid-January. Strength of meat, curd, cold drinks should individuals will be at its highest be prolevel in late hibited. It autumn. is advised Cereals “Spring passes and one remember one’s Innocence to include and pulses Summer passes and one remember one’s Exuberance honey in like new Autumn passes and one remember one’s Reverence the diet. rice, flour Winter passes and one remember one’s Perseverance” Apart from prepathis, Day rations, sleeping is g r e e n strictly prohibited at this period gram, black gram, sugarcane of time. As the clouds gather and when products are the perfect choice of rain sets in, we step into MonHemantha. Exposures to strong When summer (Greeshma) soon (Varsha) season which cold winds, habit of day sleep are creeps up between mid-May to usually falls between mid-July contra-indicated during this pemid-July, environment is prevto mid-September. The ponds, riod. alent with intense heat and hot rivers are filled with water and winds. The water bodies will get greenery just spreads thick and The cycle of seasons will contindried up and plants will appear fast. Strength of the persons is as ue till the existence of this planlifeless. The strength of persons low as in summer and hence he et. With the global warming and declines considerably. So, one has to indulge in easily digestible variation in the advent of season must take foods which are easy to foods. Old barley, rice and wheat importance of Rithucharya had digest having qualities of sweet, are the appropriate pick in cereals became a query in this present unctuous& cold potency. Drinkwhile meat soup and vegetable scenario. Even though Ritus do ing plenty of water and other soups are also advised. Drenching not follow uniformity, to deliquids such as buttermilk, fruit in rain, day sleep, exercise, hard cide the regimen, knowledge on juices, meat soups, milk will help work, sexual indulgence should Ayurveda holds as a pathfinder. to rejuvenate the body. Staying in be prohibited during this period. cool places, wearing light dresses When rain withdraws & black and sleeping at day time are helpclouds disappear with clear skies - Dr. Sarin T. ful. One must prohibit alcoholic in the months of mid-September The Ancient Ayurveda | Nov-Dec 2020 | Page 08

Ayurvedic Ritucharya

Importance of “Ayurvedic Ritucharya” in Winter

“Early to Bed, Early to Rise makes a person Healthy, Wealthy and Wise.” We studied in primary section that there are

mainly three seasons in one year. 1. Winter 2. Summer 3. Monsoon Each season consist of four months, but we don’t know the correct motto and reason behind these three.

Human body and cosmic energy are connected to each other. They are communicating with each other at every stage and every time. When there is any positive event in cosmos or our environment, it effects on human body and mind and gives positive energy. When some negative or harmful event in cosmos or our environment occurs, it affects us and gives negative energy. In this article, we are going to understand its relation. By understanding it we can use its positive energy for our wellbeing and prevent negative energy from harming us. The Ancient Ayurveda | Nov-Dec 2020 | Page 09

What is Ritucharya: What is Ritucharya? It means the seasonal change occurring in every season and some methods to adopt the change. By understanding Ritucharya we can understand how the environment affects our body, we can learn how to adopt this change and we can use it for our wellbeing and prevent our body from various diseases. In winter there is coldness in nature. The soil, wind, water etc. become cold due to cold attribute of nature. The environment becomes dry so our body also becomes dry. The day becomes shorter and night becomes longer because of changing earth-sun orbit. Sunlight becomes less and weaker. Relation of winter Ritucharya in Ayurved: Ayurved consider six ritus instead of three because it further divides each ritu in other two ritus.

Ayurvedic Ritucharya 1. 2. 3. 4. 5. 6.

Spring - Vasant Summer – Grishma Monsoon – Varsha Autumn – Sharad Pre-Winter – Hemant Winter – Shishir

The first three ritus are considered as Adankala, other three ritus are considered as Visargkala. In Adankala the sun is powerful so it gradually becomes predominant. In Visargkala moon is powerful and sun is less powerful so moon gradually become predominant. In Adankala the strength of human body gradually decreases and in Visargakala the strength of human body gradually increases. Winter season and its Regimen: Winter season is last of Visargkala and first in Ritu Shishir Vasant Grishma

Aadankala Month Strength of human body Jan-Feb More Mar-Apr Moderate May-Jun Low

Ritu Varsha Sharad Hemant

Visargkala Month Strength of human body Jul-Aug Low Sep-Oct Moderate Nov-Dec More

Adankala so it consists of highest strength among all seasons. Here the strength means both environmental and of human being. There is more powerful energy in environment and in human in this season. So we must use it wisely. We must do exercise in winter so we can use more powerful energy of environment to make our body powerful and energetic. We can feel that digestion power of body somewhat increases in winter. We feel more hunger and capacity of digestion is also increased so we must take more quantitative and qualitative food. It have maximum for providing nutrition and positive energy.

We must eat unctuous food because our body has become dry due to seasonal change. We must protect our body from dryness by: • Eating unctuous food • Full body oil massage • Head massage with oil • Foot massage with oil • Pouring oil in ear • We must increase the use of ghee, Oil, Butter etc in our daily food We must eat: • Green vegetables • Salads • Milk • Ghee • Nutritious seasonal fruits We must consume some medicines which remove toxic substances from body and rejuvenate the body like: • Juice of neem • Juice of Indian gooseberry (Amla) • Chyavanprash • Powder of Shatavari We must do following activities during winter • Waking up early in morning • Yoga • Pranayam • Suryanamaskar • Exercise • Body massage We must consume sunlight for protecting our body from excessive coldness. We must wear woolen thick cloths; sleep in warm room; covering full body with thick blankets. Conclusion: In our ancient text, it is said that “In any condition we must protect our body.” So we must learn to accept the changes in cosmic environment as it affects us. We must learn how to use the changes in our benefit and protection.After all, adaption is the fundamental attribute of human being. Charles Darwin said “It is not the strongest or the most intelligent who will survive but those who can best manage change.”

- Vd. Sahil H. Bhavsar

The Ancient Ayurveda | Nov-Dec 2020 | Page 10

The Ancient Ayurveda | Nov-Dec 2020 | Page 11

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jksxksa dk lek/ku ugha <wa<+ ik;sA D;k dSalj ekuo lekt esa blh dky esa vk;k gS\ D;k dksjksuk dh mRifÙk blh dky esa gqbZ] iwoZ esa ugha Fkh\

c<+k us esa liQy gq, gSa rks dksjksukdaVd vkS"kf/ D;ksa ugha cuk ldrs\ nk:.k vFkok foijhr ifjfLFkfr;ksa eas gh pqukSfr;ksa dk lkeuk fd;k tkrk gSA ns'k eas yxHkx 400 vk;qosZn egkfo|ky; gSA lk<+&lÙkj vk;qosZn vkS"kf/;ksa ds czk.M Hkh gSaA ,sls voljksa ds le; ge bE;qfufV vFkkZr~ 'kfDro/Zd vkSj jksx izfrjks/d vkS"k/h rks cuk&cukdj csp jgs gSaA fdUrq dksjksuk ds y{k.kdsa dks ns[kdj vpqd vkS"k/h vkSj dksjksuk jks/d vkS"k/h D;ksa ugha cuk jgs gSaA

lc dqN gSA gekjs iwoZtksa us tks ,d&,d ouLifr ds fruds dk egRo crk;k gSA fdlh lkekU; ouLifr ds iapkax ewy] Nky] iwQy] iQy vkSj cht fdruh fofo/rkvksa ds lkFk mi;ksxh gS crk;k gSA lkjs gh 'kkL=k vkSj n'kZu tc nq%[kksa dks d"Vksa dks nwj djus ds fy, gSa rks ;g vk;qosZn'kkL=k rks vkidks jksxeqDr djus ds mik; lq>krk gSA 'kjhj;a=k vkSj 'kjhj lapkyu ds lkjs ra=kksa] vaxksa dh O;k[;k djrk gS blls dSls NwV ldrk gS\ ;g ekurs gSa fd ik'pkR; f'k{kk O;oLFkk vkSj ik'pkR; vkoyEcu ds dkj.k gekjs vk;qosZn'kkL=k dh mis{kk ljdkj us Hkh dh vkSj yksxksa us HkhA ;fn gekjs ns'k dh ljdkjksa us vk;qosZn dks mlh rjg dh egÙkk nh gksrh The Ancient Ayurveda | Nov-Dec 2020 | Page 13

vHkh Hkh gekjs fy, cgqr vPNs volj gSA gekjk vk;qosZn fo'o esa dsoy izflf¼ gh ugha ik ldrk vfirq lkjs lalkj dks dksjksukeqDr fd;k tk ldrk gSA vHkh rd ge gYnh] fxyks;] rqylh] dkyh ehpZ] lkSaB] nkyphuh vkfn dks ysdj lhfer gks x;s gSaA blds foLrkj dh vko';drk gSA tc bu ikap&lkr phtksa ls gekjh 'kkjhfjd {kerk vkSj jksx izfrjks/d 'kfDr

vk;q"k ea=kky; ds ikl Hkh yxHkx 128 vk;qosZfnd] ;qukuh dkWyst gSaA bruk cM+k vk;q"k ea=kky; vkids lkFk gSA D;k ns'k ds 100 oS| bl dksjksuk egkekjh dh jksdFkke ds fy, viuh {kerkvksa vkSj ;ksX;rkvksa dks ugha yxk ldrs\ ljdkj rks pkgrh gS fd dksbZ ,slk vpwd mik; fey tk;s ftlls u dsoy Hkkjr dh izflf¼ c<+s vfirq Hkkjr ds vk;qosZn dks Hkh izpkfjd gksus dk volj feys\ ;gh ugha D;k blls Hkkjr dks bl dY;k.kdkjh vkS"k/h ls vkfFkZd ykHk ugha gksxk\

vk;qosZn ds ikl gS lek/ku ns'k] dky] ifjfLFkfr;ka gesa volj nsrh gSA jksx vk;k rks funku ds fy, jksxh Hkh HkVdrk gS vkSj oS| Hkh vkSj MkWDVj HkhA nksuksa ds lkeus vius ifjfLFkfr;ka gSa] lhek;sa gSaA fdUrq bu lhekvksa eas vkidks pkfg, fd oLrq vFkkZr~ ouLifr vFkkZr~ vkS"k/h dk /eZ ns[kuk gS] vkS"k/h ds iz;ksx vkSj mi;ksx ns[kus gksaxsA ;fn ge ifjfLFkfr;ksa dk ;k vkikr dky dks Hkksxrs jguk pkgs rks ;g dksbZ mik; ugha gSA ;g rks bZ'oj dh bPNk ;k izd`fr ds ifjorZu dj NksM+us tSlh fLFkfr gks tkrh gSA ,d iz;ksx'khy O;fDr vkSj oS| bl ij fpfdRlk dh n`f"V ls ns[ksxkA ;gka vc ,sls Hkh MkDVj] oS| gSa tks bu voljksa ij dsoy iQhl ;k 'kqYd olqy djus ds bPNqd jgrs gSaA ;g fpfdRlk ugha gSA fpfdRlk djus ds fy, vkidks vius ;ksX;rk ds lkFk FkksM+k vkRekoyksdu djrs gq, izR;u djuk pkfg,A ^fpfdRlk ukfLr fu"iQyk* fpfdRlk ls /eZ ykHk] /u ykHk] fe=k ykHk] dhfrZykHk vkSj iz;ksxykHk feyrs gSaA Bhd rjg ls] ;Fkk ;ksX; ijh{kkdj mik; djus ls jksxh ds jksx 'kkar gksrs gh gSaA vc ^fpfdRlk* dk vFkZ gS] jksxh ds y{k.kksa dk vH;kl] mldk funku vkSj blh ds lkFk&lkFk vkSj vU; foink;s] nq[kM+s D;k&D;k gSA 'kkjhfjd jksx dh Hk;kudrk ds ihNs ekufld fcUnq rks ugha gS\ D;ksafd tSls fdlh ;a=k dk ,d iqtkZ Hkh fcxM+ tkrk gS rks e'khu Hkys gh ,dk,d u can gks] ij èkhjs&/hjs

mldh xfr esa deh vkrh tkrh gS] fiQj ,d le; ckn T;knk fod`fr vk tkrh gSA blfy, ;g vko;';d gS fd ^jksx* rks ftl dkj.k mRiUu gqvk gks] fdUrq mldh foLiQksVd fLFkfr ds ihNs D;k dksbZ nwljk dkj.k gS\ ;fn gS rks mls è;ku esa j[kdj fd;k x;k mik; fpfdRlk dgk tkrk gSA gekjs ns'k ds bfrgklksa] iqjk.kksa esa vn~Hkqr dFkk;s gSaA osn dgrk gS] ^bldh vka[k eas T;ksfrHkj ns vFkkZr~ 'kSY;fpfdRlk }kjk ubZ vka[k LFkkfir djus dh O;oLFkk osnksa eas nh gSA ,d ugha vusd mnkgj.k gSA ;fn yadk ds oS| lq'ks.k ds ikl lathouh cwVh Fkh rks vlwjksa ds vkpk;Z 'kqØkpk;Z ds ikl lathouh fo|k FkhA og e`r O;fDr ds vo'ks"kksa esa Hkh vkRek Hkj nsrk FkkA guqeku vkSj Jhd`".k ds ,d nks ckj ,sls Hkh mnkgj.k feyrs gSa fd mUgksaus viuk fojkV vkSj peRdkfjd Lo:i fn[kkdj ml le; ds tuekul dks pfdrdj fn;k FkkA ;s 'kfDr lw{e djuk vkSj 'kjhj dk foLrkj djuk fdruk cM+k vkSj tfVy fo"k; gS\ tc ;g n`"; ns[kus esa ;k lquus eas rks vn~Hkqr yxrs gSa] fdUrq tc ;g gqvk blds mnkgj.k gS] vkIr iq#"k Hkh dgrs gSa] fy[krs gSa] rc rks vkidks ekuuk iM+sxk\ rks ,sls vk;qosZn dks vki ladqfpr D;ksa eku jgs gSaA gekjk vk;qosZn rks gekjh jlksbZ ls vkjEHk gksrk gSA cl geus gekjh jlksbZ dks Hkh cgqr ckSuk le> gS ;gh gekjh deh gSA

&lqjs'k [kkaMosdj] fnYyh

The Ancient Ayurveda | Nov-Dec 2020 | Page 14

Inside and Outside the Human Body

EFFECT OF THE WINTER: INSIDE AND OUTSIDE THE HUMAN BODY WHAT IS THIS “INSIDE – OUTSIDE” THING? I would love to quote few self-explanatory lines as an answer to this question.

These branches where once lush green and their shade sheltered the tired lives from the scorching Sun till a couple of weeks earlier.

“Yatha Pinde Tatha Brahmande, Yatha Brahmande Tatha Pinde.” - Yajur Veda That is –“As is the individual or the human body, so is the universe or the Cosmic Body, and the vice versa.”

The mild breeze touching your face, as you move ahead has got a little chilled feel, which is really relaxing to the body and the soul. And a subtle voice speaks up from deep within, “The Winter is here.”

“The Cosmos Is Within Us. We Are Made Of Star - Stuff. We Are A Way For The Universe To Know Itself.” - CARL SAGAN, American Astrophysicist and Astronomer.

THE SUN – THE LORD OF SEASONS A few months earlier the Sun used to rise directly into my bedroom. Its rays piercing my eyelids to wake up. But as the weeks and months have passed by, now I can curl under my blanket for long hours. And the Sun has become so favorable to me that its rays no longer fall on my face, rather they are busy lighting up my Mamma’s kitchen.

Winters bring a lot of changes in the nature and in the bodies of all its creatures. We will be talking all about the human body and the changes in it, some visible and some not visible, which we would understand through this ancient science of Ayurveda.

As kids we thought that as we keep on moving around the Sun round the year, when we go away from the Sun, the heat reduces and we are in winters and then the other way round.

HAVEN’T YOU NOTICED THESE CHANGES OUTSIDE? Going for the morning walk these days, I see that the roads are filled with dried leaves, trying to fly up after each motor vehicle that passes by, as if they would love to stick back on those almost empty branches.

But actually it’s the tilt of the Earth’s Axis that causes the seasons. In summers, because of this tilt, the Earth actually leans into the Sun and the opposite happens in the winters. And talking in the big picture, the people on the northern and southern hemispheres of the earth enjoy opposite seasons at a particular time of the year.

The Ancient Ayurveda | Nov-Dec 2020 | Page 15

Inside and Outside the Human Body ARE THERE VISIBLY ANY CHANGES AS WINTER MOVES IN? As the weather outside keeps on getting colder and foggier, we are pressed to change the inner atmosphere of our houses on workplaces too. Keeping the rooms warm with the help of firewood or electric heaters becomes the primary need. The scenario is such that the skin and hair demand much protection and care these days. And keeping oneself warm becomes the prime agenda of each man walking over this particular part of the planet. Definitely there is no astrophysics in that. Even the minute ants hide in their hills and the polar animals hibernate in winter. So do humans, to protect themselves from the chilling cold.

DOES THIS CHANGE IN SEASON EFFECT THE INSIDE MECHANICS OF OUR BODY? Like the changes outside, those are clearly visible. There are a few changes occurring within the body too, that have to be observed and explored. Here, I shall help you understand these by throwing some light on the logics and concepts of this ‘time tested’ science called Ayurveda. Let me explain it in the most simple and precise way. Ayurvedic texts explain Six Seasons ‘The Shad Ritus’. Each season comprises of two months thereby involving the twelve months. These Seasons are explained on the basis of the Voyage of the Sun in the sky as seen from the earth, for our simple understanding.

DOES THE SUN ACTUALLY SET ON A VOYAGE? Looking from the Earth, the Sun rises in the east and moves all the way overhead to set in the west each day. But have you ever noticed that the places of sunrise and sunset in the eastern and western sky respectively are not the same round the year. It seems that the Sun moves towards the North and South too. This can be explained from the tilt of the Earth’s axis discussed earlier, and the changes occurring, as our Earth rotates and revolves round the year. The travel of the Sun towards the north is called the “Uttaraayana” termed as the “Aadana Kaala” for the earth. Here the energy of the beings of the Earth is extracted by the nature, specifically the Sun due to which the energy reduces day by day gradually in the

involved three seasons. And the southern travel is called the “Dakshinaayana” called the “Visarga Kaala” on the Earth. Here the Nature, rather the Sun, who is the main source of energy of the entire solar system kindles up the life on Earth with surplus supplies of energy. THE WINTER OR THE “HEMANT RITU”… Thus, talking about winters, they actually extend through ‘Hemant’ and ‘Shishira’ as called in Sanskrit. ‘Hemant Ritu’ falls at the end of the ‘Visarga Kaala’, which is the second group and takes share of the maximum energy benefits from the Sun, which increases from the first season onwards. The Ancient Ayurveda | Nov-Dec 2020 | Page 16

Inside and Outside the Human Body THE BASIC CHANGES OCCURRING WITHIN THE LIVING BODY – SIMPLY EXPLAINED… Taking into account the Hemant Ritu, this actually is the winter season by all means. We now know that the nature is in the maximum favorable mode for the earthly living beings. Here the ‘Bala’ that is, the general, natural strength of our bodies, reaches the maximum, right from the minutest level, thus the body as a whole is more prepared to stand the severe climatic chills etc. Let me explain this EXTENDING WORKOUTS… Have you experienced that the workout schedules are unknowingly extended, often in the winters. Unless you are time bound or unless you never got out of the bed only. This is because you don’t feel tired easily in winters.

THE WINTER FESTIVALS AND FOODIES… One more thing that has to be observed is that the character of the ‘festival foods’ of winters, especially Diwali, where sweets are literally ghee dripping and heavy to digest, but we can gulp in loads of them. Similarly ground nuts and sesame seeds take a major role in winter festivals, not to forget other dry fruits too. But the tummy says... “Welcome friends.” This shows the natural increase in the metabolic rates of the body. The kindled fire in the belly is ready to break down almost anything actually.

The little kiddos are busy playing the whole day and at schools mostly the sports festivals are held in this season. Highlighting the fact that the children are not so tired by the drills and games as they may be in summer months. THE MIGHTY FIRE IN THE BELLY… Another important change this Hemant Ritu gifts us is that the digestive fire or ‘Agni’ in the body increases to the greatest extent, actually the maximum natural kindling occurs now, which means that the metabolic rate is really high, right from the sub cellular level. You might have noticed that the kitchen menu in the houses change a lot in winters. More of ghee and oil and milk derivatives are the most favorites these days. Stuffed Paranthas with lots of ghee and the corn flour Rotis, heavier pulses which are generally not preferred in summers, become our guests on the dining table. Have you ever thought why these things become tummy friendly specifically in this season? And, even if we get lazy and curl under the heavy woolen blankets and cut down our physical exercises, with limited outdoor activities, we still feel hungry and are ever ready for real heavy foods. The Ancient Ayurveda | Nov-Dec 2020 | Page 17

CAN WE SOMEHOW USE THESE CHANGES IN OUR FAVOUR? Don’t you think that we must take advantage of this natural environment for the health maintenance of our body. Have you ever wondered why such changes occur? I mean, for what reasons??? Here, I would remind you that the nature is the best doctor and the best visionary. The season friendly regimens of the Hemant Ritu, if followed properly as explained by Ayurveda, is capable of turning the human body into an ‘energy bank’, which can maintain, repair and replenish this body, which itself is a part of the nature, actually for the entire year. So, it is our duty to be smart and not act foolishly by gulping in almost anything seeming a treat to the mouth. Here we must grab this opportunity by the nature, to save some good things in the body’s saving account. So that, we get to enjoy these savings round the year.

Inside and Outside the Human Body WHAT ACTUALLY COULD BE DONE? 1. As the digestive fire is strong, this is the time we must feed on healthy, wholesome protein rich foods, say Dry Fruits. Proteins are the body building components and acts as a fixed deposit for the body which can be used when in need. So, its’ the time to make savings!!! 2. To boost up and modulate the immune system of the body, we can use some specific Ayurvedic preparations, after consulting specialists in the field. Because this is the time when preparations in the form of ‘Lehyas’ and ‘Ghritas’ could be easily administered widely, which are very easily digested and absorbed in the body during this season because of the elevated metabolic rates. 3. We see that the ‘Lehya’ preparations like Chyawanprash, are generally used by people during winters. And this itself has become a part of our culture and tradition. Similarly, we can get professional Ayurvedic assistance during this season regarding intake of foods, medicines and external therapies too.

4. Talking about external therapies, I must inform you that great Ayurvedic sages, centuries before have advised oil massages, especially for the head in the Hemant Ritu itself. So, there lies the secret behind our Grannies running behind us with bowls of warm oils to get us oiled all over, especially in winters. 5. With increased physical strength of the body, this is the perfect scenario when you can do plenty of exercises and make your body fit and strong so that it’s well prepared to bear the brunch of the exhausting Summer that’s waiting ahead after the Spring season. HENCE, I CONCLUDE… So winters, or the Hemant Ritu is the perfect ‘jackpot season’ gifted to us by the mother nature, when we can invest in loads of wholesome diet and healthy physical work outs, so that we can enjoy the profits for the rest of the year, where there may be restrictions for the inputs, due to the specific characteristics of the other seasons throughout the year.

- Dr. Shruthi Sreedharan

The Ancient Ayurveda | Nov-Dec 2020 | Page 18

Ayurvedically!!!

The Ideal Winter Diet “Ayurvedically!” Winters are indeed that time of year when our ap-

petite increases naturally leading to increased consumption of meals but do you know how this sudden change in our eating pattern happens? Let’s decipher this secret from the outlook of Ayurveda.

Jatharagni : The body fire As per Ayurveda, our digestion is governed by our Jatharagni or Digestive fire which can be correlated with the food metabolism. This Agni that is situated in Grahani or the Duodenum (first part of the small intestine) is known to be responsible for playing a key role in maintaining overall health of the body. This Agni or Jatharagni can be classified into four types – 1. Sama-Agni: Indicates optimal status of Agni in body due to equilibrium of Tridoshas-Vata, Pitta, and Kapha. 2. Vishama-Agni: Indicates irregularities in metabolism due to imbalance of Vata Dosha. 3. Teekshna-Agni: Indicates aggravated metabolism due to imbalance of Pitta Dosha. 4. Manda-Agni: Indicates sluggish metabolism due to imbalance of Kapha Dosha

Status of Agni in Winter Season

Environmental factors are notable in determining the status of Agni and Doshas in the body as both are interrelated. In winter season, the chilly and cold winds directly impact the body fire resulting in igniting it which leads to increased appetite. In strong individuals, good appetite results in healthy growth of dhatus and thus immunity whereas not having adequate food results in malnourishment as the Rasa Dhatu begins to deplete. Moreover, the winters being cool, dry and chilly in nature are known to vitiate vata dosha hence it becomes more important to protect the Agni from getting vitiated and imbalanced. The ideal winter diet The right food if eaten at the right time can produce astounding effects, so is the case in this season. So let’s understand what’s the right foods to eat in winThe Ancient Ayurveda | Nov-Dec 2020 | Page 19

ter from the Ayurvedic perspective. 1. Since the winters are the season of Vata, foods possessing properties antagonistic to this dosha should be consumed. Food with dry, cold, and rough properties and bitter, pungent, and astringent tastes should not be consumed. 2. Dairy and dairy products especially A2 cow or buffalo milk, curd, buttermilk, butter, ghee and paneer are your best friends in the winters. Who doesn’t loves having warm milk in chilly winter nights whilst covered in blankets or savoring the sips from buttery lassi with bajra khichdi on sunny winter day! 3. Newly harvested grains and cereals are best to consume in this season as they being dominant in Kapha helps in keeping problems associated with Vata at a bay. 4. If you’re the one who can’t resist sweets then this is the season to indulge in sweet savory homemade delicacies like kheer, gond laddoos, tila and moongfali gajjaks that not only boosts your energy but builds you immunity as well. 5. Jowar, Bajra and Makki are must add for the season as they not only goes well with the saag, methi, bathua and palak exclusive to the winters but also helps in keeping your doshas in equilibrium thus maintaining your health 6. Dates, Apple, Papaya, Oranges, Beetroot, Carrot and Amla are your best friends of this season as they are not just fruit or salad but a bowl full of antioxidants and vitamins that our body needs to survive this cold windy climate. Winters are indeed a heaven for foodies! Indeed the body’s increased metabolic demand increases the appetite but that doesn’t gives us liberty to consume even the unfavorable things and junk foods. Mindful eating in this season can go a long way in maintaining the body’s inherent defensive responses against infections and diseases in the successive seasons. Hence it’s always recommended to eat judiciously as the food we eat makes us what we are!

- Dr. Chhavi Rosha

Healthy Food Habits

HEALTHY FOOD HABITS DURING WINTER

Dr. Jayaram Krishna M.

Winter is the coldest season that starts from mid of November and lasts till February, the peak time being in December and January. During winter, you may have observed people commonly developing cold, flu like symptoms, tonsillitis, skin problems, an aggravated asthmatic attacks, sinusitis, joint pain etc. It is because the change from one season to other generates its impact in body. If you really wish to maintain good health and prevent diseases, you can choose the Ayurvedic foods and regimen, which ensures you proper digestive fire (Agni) which will be maintained well through the prescribed methods, thereby preserving your health. Winter is called as sheeta kaala as per Ayurveda. It is the period of maximum digestive fire. Due to the cold atmosphere outside, body tends to retain heat and the digestive fire become strong enough to metabolize heavy foods. . If adequate food supplements are not provided, it will harm your health. Ayurveda advocates certain important messages to be followed during winter. • Foods having Amla (sour) taste are ideal in winter. • Cereals and pulses, wheat or gram flour products, fresh rice, corn, etc are advised. • Ginger, Garlic, Haritaki (fruits of Harad), Pippali (fruits of pipli), sugarcane products,

•

• • •

milk and milk products are to be included in the diet. Foods having Katu (pungent), Tikta (bitter), Kashaya (astringent) as major taste are to be avoided. Laghu (light) and Shita (cold) foods are not advised in winter. In this season, you can take meats and soups added with salt, sour and sweet. A dish added with meat soups along with ghee is a good regimen to be followed. Wine, vinegar and honey could be included in food.

Eat seasonal fruits and vegetable as per your region and climate. Research has proved that the same food will carry different nutritional values depending upon when it is been produced. Apples, Oranges, grapes, Pomegranate, Guavas, Carrots, Mustard Leaves, Peas, Radishes, Beets, Fenugreek Leaves, Spinach etc are favourable during winter season. Some stuffs that are very much important during winter are discussed below. If these items are included in your diet, it may help you to combat the upcoming winter smoothly. Sweet potatoes contain more starch. They are rich in important nutrients like fibre, vitamin C, and potassium than regular potatoes. It is a good source of beta The Ancient Ayurveda | Nov-Dec 2020 | Page 20

Healthy Food Habits carotene. Sweet potatoes helps to improve immunity, reduce constipation. Dates are rich sources of protein, calcium, iron, and plenty of other vitamins. Nuts like Almonds and walnuts are good during winter as these stuffs boosts insulin sensitivity, and are good for health of heart due to its content of vitamin E and omega fats. Turnips are remarkable source of antioxidants. It is rich in vitamin K and also its leaves contain vitamin A. Oats contains nutrients like zinc and is beneficial for digestion and bowel movements. Ginger is used as a medicine as well as for cooking. It contains gingerol, a potent antioxidant. It helps to obtain better immunity. It should be taken in small quantities, which will keep the body warm and cures mild fever, common cold, cough and improves digestion.

Also, it is a rich source of calcium, phosphorous, selenium etc. Garlic chutney or pickle can also be prepared. Tulsi, which is rich in vitamin A, C, calcium, zinc and iron helps as a medicinal herb for regular use which helps to prevent winter borne diseases like cold, fever etc Pepper is a must to be used medicinal drug during winter by virtue of its anti-oxidant and anti-bacterial properties. In addition, it helps to keep the body warm during winter and is a preventive medicine that helps to cure cold, cough, fever, sinusitis etc. For cooking food, mustard oil is good, as it not only improves the metabolism, but also has anti bacterial, anti inflammatory and anti septic properties. Turmeric can be included in diet in various ways. Buttermilk added with half tea spoon turmeric helps in promoting and moderating digestion. Also if it is boiled with milk and taken warm, helps to keep the body warm from inside. Amla or Indian Gooseberry is the richest sources of vitamin C. It is a main ingredient in most of the Ayurveda medicines. It can be used as pickles, Chutney etc regularly. Powder of amla 5- 10 gram mixed with hot water, taken at night before sleep is also beneficial during winter. Fresh amla can be used along with honey

Ghee, if added along with our food or is used while cooking, will help with the adequate amount of essential fat needed for skin. Ghee is best to improve digestion of food that we eat. Ghee can be taken either in a small quantity just after breakfast or lunch. It supports the absorption of vitamins and minerals from other foods. It is good for skin and hair as winter is a period of concern for both. Garlic, which is a sulphur rich herb having heating property, should be included in diet during winter. The Ancient Ayurveda | Nov-Dec 2020 | Page 21

Jaggery is better than sugar as it contains lot of vitamins and minerals like phosphorous, iron, magnesium and potassium. Consuming jaggery in winters helps in generating heat. Crushed Ginger and a little Jaggery after lunch help to avoid abdominal discomforts. I have few Advices that will definitely help you and your family. 1. Avoid processed, chemical treated and packaged food. 2. Avoid cool drinks, artificial beverages, and icecreams. 3. Drink only warm water. Also drink water in small quantities many times.

Healthy Food Habits 4. Curd should not be taken at night time. Buttermilk can be taken after lunch and Dinner can be prepared by making sabjis with turmeric and curry leaves, as it is good for digestive system 5. Eat homely food and avoid bakery stuffs. 6. Intermittent meals are advisory whenever you feel hungry. But keep in mind, the timing of meals is also important. If you eat your breakfast at 8.00 AM, and go for work, you may usually feel tired and distracted by 11 AM. According to Ayurveda, It is because; “rasa dhatu” has started diminishing. Therefore, at this point of time, you should take one or two wheat biscuit or two bread and a cup of hot water, which may keep hold of your “rasa dhatu” to function normally.

You may have a feel of wellness or refreshment if you follow this. But, keep in mind, the quantity of item you are eating should not go up at such a time. Lunch should be taken before 2 PM. At 4 to 5 PM, again, you can have a cup of milk or herbal tea, to energize you. Take your dinner before 9 PM. 7. Choose different fruits in alternative days. 8. Do exercise regularly. Run, walk, or go to gym and work out till sweat appears. 9. Yoga and pranayama is beneficial always. 10. For any more information, contact your Ayurvedic consultant. Do not google always to choose the way you live.

The Ancient Ayurveda | Nov-Dec 2020 | Page 22

Unwholesome Food Habits

Unwholesome food habits in the winter season AA vkgkjLrq egkHkS”kT;e~AA AAaA

The verse in kashyapsamhita points that ahara means food is the best medicine. If one follows the dietary rules and regulations, then there won’t be any need to consume medicine and those who doesn’t follow proper aharavidhi even, medicine will not work for them properly. As we enter in winter season of the year with ongoing pandemic which made people exhausted mentally and physically as well as in terms of finance hence it is one’s own responsibility to take care of their own health by our diet habits. As it has been told as, what you consume will effect on your body as well as your mind Shrimad Bhagwat Geeta and Manu smriti classified food on the basis of their effect on mind I.e. Satwika, Rajasika and Tamasika, among them satvik food is considered as the ideal food while tamsik considered as the inferior one. UNWHOLESOME FOOD HABITS IN WINTER As per Ayurveda, in winter there will be good digestive fire but still, intake of unwholesome foods The Ancient Ayurveda | Nov-Dec 2020 | Page 23

should be avoided. Due to good digestive fire One must take care of their diet in proper quantity and should not do fasting in this season. By doing fasting, or consuming less quantity of food or no food in winter season, digestive fire will burn the body composition and lead to vata prakopa and will result in serious diseases as well. In winter, person must avoid spicy foods as they induce vaata dosha in the body and also in winter season, rukshta (dryness) of body will be another main problem which inturn can trigger up vata dosha. Current era of new generation, youngsters are more been attached with junk foods especially pizza, burgers, sandwich and other bakery stuff. Study by Loma Linda University has found that poor mental health is linked with poor diet quality regardless of personal characteristics such as gender age, education etc. Persons who does increased sugar consumption has been found to be associated with bipolar disorder and those who consume fried foods or those having high amounts of sugar and processed grains have

Unwholesome Food Habits been linked with depression. Despite of good agni, eating junk food on a regular basis can lead to an increased risk of obesity and chronic diseases like cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease and even can results in cancers like conditions. So one should control their dietary regulations. Ayurveda says that persons who don’t have control on their mind or habits are similar to animals and they must meet with serious diseases relating with their eating habits. If proper habit is not been adapted this must harm agni and in Ayurveda it said that all the diseases occurs due to weak digestive fire.

pitals provide their patient diets with heavy and fermented food like dhokla, dosa, khaman etc which is hard to digest as the patients are having mild digestive fire and thereby leading to morbid stage of the particular disease. Apart from this, some people have the habit to eat late at night this may make problem to their digestive fire and they must suffer from problems like acidity, indigestion and constipation. If digestion will not happen properly then there will not be proper dhatu formation in the body and person will not get enough immunity and strength for his day to day life and must meet some serious ailments in future as well. In the yogic culture it is said that if you have constipation means you are going to mad soon, hence by maintaining your GIT in good condition you can stay healthy in this challenging time of pandemic. Major Food items that can be avoided during winter include: • Cold drinks • Junk and spicy food like pizza , burger , pasta etc which is made from maida • Cold water • Fermented foods like dhokla, khaman, idli, dosa • Dahi (Curd) must be avoided • Without digestion of previous food another food substance shouldn’t be consumed • After eating sudden sleeping should be avoided

If there is any associated diseased condition or according to Prakriti (constitution) of persons there may be variation in the state of agni in winter season; for example, in persons with COVID-19 mild digestive fire will be there and hence diseases as well as immunity will be less in them. Many modern hos-

CONCLUSION It is our prime responsibility to maintain our health in good state. We are here to live a good life and food is one of the essential things, in Ayurveda it is one among three upastmbha of life. We should eat food for healthy life without giving importance to taste. Hence this is a serious concern that proper and nutritious food should be consumed by proper method and that has already been published in this magazine’s previous edition.

- Vd. Harshil Bhatt

The Ancient Ayurveda | Nov-Dec 2020 | Page 24

HEALTHY RECIPES

GUNDER PAAK (EDIBLE GUM FUDGE)

The Ancient Ayurveda | Nov-Dec 2020 | Page 25

HEALTHY RECIPES

IN WINTER SEASON - Dr. Shraddha Purohit

In the winter time, we often feel cold and dry. Our

skin gets dry and even the sinuses begin to dry out because of that mucous membranes in the body start to become irritated and produce more mucus and this mucus acts as a breeding ground for colds, flu, and bacteria. But don’t worry, nature provide the antidote for all this dryness in the harvest of the foods we EAT. In winter season, vata gets predominant and it starts from November to February, hence during that time, your body needs more nuts, seeds, grains, soup, stew, etc like foods. So let we check some nutritious recipes that can be adopted in winter season. RECIPE NO: 1 IMMUNITY BOOSTING LATTE FOR WINTER Turmeric milk is termed to be as latte. Latte is rich in the goodness of turmeric and nuts thereby provide

nourishment and immunity during winter. Go-ghrit makes it a miraculous Rasayan. It does not only increase digestive capacity but also it has nourishing property. INGREDIENTS: • Goghrit - 1 teaspoon • Turmeric- half teaspoon • Almonds & cashew - 4 nuts each • Milk - 1cup PREPARATION: Warm one glass of milk and add turmeric powder and crushed almonds and cashew to the milk and let it boil for 2 minutes Keep on stirring. Turn off the stove once the Aroma comes. Mix one tablespoon of ghee along with Latte and take it in Luke warm. Have this recipe in the morning to beat winter ailments it also acts as a natural sweetener helping you to curb your sweet craving.

The Ancient Ayurveda | Nov-Dec 2020 | Page 26

HEALTHY RECIPES TIPS: Vegans and people with lactose intolerance can use coconut milk. If you are someone prone to flu, cold, cough and sinusitis you can use goat milk. People with nut allergies may avoid nuts and instead add a pinch of Cardamom powder. Benefits of Haridra It is katu (pungent) tikta (bitter) in taste. It has ushna & ruksha gunas. Acts against kapha & pitta dosha. It is useful for reducing worm infections, good for skin diseases, provides complexion and reduces the toxicity of body and is also good for diabetic patients. It is more useful in skin disease, diabetes, oedema, anemia & wound healing. Benefits of GO - DUGDH It doesn’t cause any blockage in channels and also reduces the dryness of body and acts as a good rejuvenator. Milk is good for reducing vata and pitta doshas.

PREPARATION: Firstly, grind the Gundar till a fine powder. Melt ghee in a pan and add all the Gundar powder, mix well and cover it with a lid and keep it aside for a minimum of 3 hours at room temperature. After that fry the nuts and grind it into course powder. Take a pan and boil milk, add khand Sarkara into it mix it well till sarkara melts completely into the mixture. Heat ghee in kadai and add leftover Gundar crystals. Then add boiled warm milk and stir well .keep the heat on low till the moisture gets evaporated. Once you see the bubbles appear add roasted nut powder along with other herbs and spices like white poppy seed, nutmeg, cardamom, kishmish, almond, and cashew. At this stage, the mixture will get thick so quickly and there is a chance that the mixture will stick to the bottom of the pan or Kadai. So stir the mixture continuously and quickly.

Calories Value of Milk per 100 g COW’s MILK has • Milk fat - 26gm, • Protein - 26gms • Lactose - 36gms • Minerals - 7 gms RECIPE NO: 2 GUNDER PAAK (EDIBLE GUM FUDGE) baval gunder /gond (edible gum) INGREDIENTS: • Baval gundar (edible gum) - 200gms • Ghee ( go - ghrit) - 150gms • Milk-500ml • Kishmish - 2 tablespoon • Khas-khas - 3 tablespoons ( white poppy seed) • Cardamom and Nut meg - 1 tablespoon • Almonds & cashew - 1 tablespoon

The Ancient Ayurveda | Nov-Dec 2020 | Page 27

Make it into lehya like consistency and keep it aside to cool down. After cooling, transfer the Gundar lehya into an airtight glass container. Gunder paak can be taken in morning. You can use this lehya along with golden milk. Benefits of gunderpaak: Gundar Pak has many nutritional and ayurvedic healthy benefits. It is great for boosting immunity, stamina and health. It is more useful in joint pain and bone related ailments. One tablespoon of gunderpaak gives 142calories, it provides about 7% of total daily calories.

YOGIC PROCEDURE

YOGIC PROCEDURES IN WINTER tips while doing Asanas Body warm up is very important. Start your yoga session by body warm-up exercises like Spot jogging, squatting, Trikonasana, Tadasana etc. In winters body warm-up exercise plays a very good role in comparing with that of other seasons

Winter weather can bring lethargy, cold, tight muscles, and sense of detachment from the world. We must actively create our own warmth and body awareness in winter. In this season, kapha dosha will increase so we can do asana, pranayama, and neti procedure to reduce kapha and will warm up body. So, performing yogic procedure in winter has got with very good benefits. Allotting your valuable time daily for yoga will help you to warm up body, mobilize joints and strengthen the chest. Winter is the season in which bodily disturbances like Cough, cold, joints and chest related problem etc become very common. By doing yogic procedures we can reduce all those complaints to a certain limit. Asthmatic patients feel more problems in winter so we can do breathing exercise also to reduce complaints of asthma. Here are some tips which can be followed while doing Asanas

Before doing any yogic procedures, Body warm up is very important. Start your yoga session by body warm-up exercise like Spot jogging, squatting, Trikonasana, Tadasana etc. In winters body warmup exercise plays a very good role in comparing with that of other seasons. Make a 3 to 5 hours gap between your meal and Yoga Practice. You have to take deep and controlled breathing during Yogic activities. Note that, in winter season, exhale little longer than your inhale time. Keep in mind, when you inhale it represents upwards movement and breathe out is the twist or downwards. Do complete exercise, means if you perform any Asana from your right or left side then also perform the same process with your alternate side of your body. The Ancient Ayurveda | Nov-Dec 2020 | Page 28

YOGIC PROCEDURE During performing any Asana, pay attention to your breathing and on your shoulder movement also. Try to include more dry fruits in your diet in winter season For children give golden milk (Turmeric mix milk) in the morning or before going to bed. This will make your body ready for winters. Apart from Tea, drink the mixture of Tulsi, Ginger, Black pepper & cloves and you can also add some salt or sugar to this mixture. This is the best antioxidants which will help you to fight against general diseases and thereby boosting up the immunity. 1. Surya Namaskar (Sun Salutation Pose) This is the Best pose for starting your yoga session. It includes 12 steps and it is power packed Asana. Perform this Pose 3 to 6 times especially with mantras in winter. This Posture produces the ample heat to warm your body. So, this is the important Asana, in cold weather. But in summer perform this Asana only 1 to 2 times. 2. Bhujangasana (Cobra Pose) If you spent some time performing this Asana daily; this can help to kick out stress, anxiety, and depression from our Mind and it increases the flexibility of our body and strength also. This invigorating backbend was named such because Bhujangasana reflects the posture of a cobra that has its hood raised. 3. Dhanurasana (Bow Pose)

Dhanurasana raises both halves of the body at once, mixing the movements of the Cobra and Locust, and countering the Plough and the Forward Bend, same as like an archer stringing a bow. In this, you use your hands and arms to pull your trunk and legs up together to form a curve. It tones back muscles and maintains the elasticity of spine, improving posture and increasing vitality. 4. Halasana (Plough)

When you perform this Asana try to hold some time in Sarvangasana then go for Halasana. Sarvangasana is the important step for Halasana. By this, you Cover two Asana in one (Sarvangasana + Halasana). But keep focusing on your inhalation & Exhalation. Hold your breath minimum 5 cycles of breath in both Sarvangasana and in Halasana also. 5. Setu Bandha Sarvangasana If you want variations, then go for Setu Bandha Sarvangasana after completing Halasana. But do this Asana in a correct way. You can take help from your trainer if you are uncomfortable. 6. Ustrasana (Camel Pose)

Bow pose is also very important Asana for winter. The Ancient Ayurveda | Nov-Dec 2020 | Page 29

YOGIC PROCEDURE While performing this posture, push yourself up and try to maintain your hips at an angle of 90 degrees over your knees. Ustrasana Stretches the anterior muscles of the body and improves the flexibility of your spine and strengthens it. This pose improves your digestion and beneficial in the lower back problem. It is useful as an initial practice for back bending asana. After discharging the pose, go to child pose and take some rest and repeat the steps for 3 to 5 times.

of the body. 8. Urdhva Mukha Svanasana (Upward-Facing Dog Pose) It is the best exercise for your wrists and also beneficial for your lower back. This pose stretches your lower back muscles along with shoulders and chest also. This is very good posture for toning your abdominal muscles. Urdhva Mukha Svanasana is useful in depression, sciatica, and fatigue.

7. Chaturanga Dandasana (Four-Limbed Staff Pose)

9. Bakasana (Crane Pose) Here is another awesome Asana, for warming your body. Note that when you are in final pose hold your

This posture is good for your abdomen region to hold your breath during the final stage as much as you can.

breaths for 30 to 60 seconds. If you feel difficulty during breath retention then continue this pose with deep and control breathing.

In this Asana you have to keep your body parallel to the floor and which is supported by your toes and palms with elbows at a right angle but not touching the floor. Chaturanga Dandasana looks much like a push-up pose, but with the hands very low (simply over the pelvis), and the elbows kept in at the edges

Breathing Exercise for winters (Pranayama) • Bhastrika • Kapalbhati • Bhramari • Ujjayi • Nadi Shodhana • Anulom Vilom • Surya Bhedana Pranayama In winter avoid Sheetali, Sheetkaari & Chandra Bhedana Pranayama. After these, perform meditation or Corpse pose for relaxing your body. Use Luke warm water for your drinking purpose. If you go outside, then use woolen caps for covering your head & ears. Cover up your neck region before leaving home.

- Vd. Janvi N. Patel

The Ancient Ayurveda | Nov-Dec 2020 | Page 30

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dSls cpsa _rq&laf/ktU; jksxksa ls & Mks- iadt tSu

vkt&dy _rq&laf/ktU; jksxksa dh ppkZ t+ksjksa ij gS] vkSj dHkh dkssjksuk rks dHkh dqN vkSj uke ls fofHkUu ok;jlks ds laØe.kksa ls turk es ?kcjkgV QSy jgh gSA ;g rks iDdk gS fd ?kcjkus lS ;k iSfud gksus ls fLFkfr vkSj fcxMrh gS] fdarq ;g Hkh lR; gS fd ykijokgh ls Hkh jkssx c<rk gSA ykijokgh es [kkus&ihus dh ykijokgh ds lkFk&lkFk jgu&lgu dh ykijokgh Hkh “kkfey gSA vkb;s tkus fd D;k gS _rq&laf/ktU; jksx ,oa _rq&laf/ktU; dky (time between to Ritu) loZizFke tkurs gSa fd ;s _rq (Ritu) D;k gS\ 1 o’kZ es _rq,s 6 gksrh gS & f”kf”kj] olUr] xzh’e] o’kkZ] ”kjn ,oa gseUrA gj _rq nks ekgls curh gS vFkkZr 6 _rqvksa ds 12 ekg ls 1 o’kZ curk gSA r= ek|QkYxqukS&f”kf”kj%] pS=oS”kk[kkS&olUr%] T;s’Bk’kk<kS&xzh’e%] Jko.kHkknzinkS&o’kkZ%] vf”oudkfrZdks&”kjr~] ekxZ”kh’kZikS’kkS&gseUr%A lfU?k vFkkZr tksM ;k chp dk Hkkx vkSj dky vFkkZr le; (period) _rq&laf/k vFkkZr bu _rqvksa esa tc cnyko gksrk gS] rks _rq cnyus dk dky _rq&laf/k dgykrk gS] tSls f”kf”kj ds vafre fnu vkSj olUr ds izkjfEHkd fnuks dks _rq&laf/k dgrs gS] ,slk izR;sd nks _rqvks ds e?; dky _rq&laf/k dky dgykrk gSA ftu yksxksa es cy de gksrk gS] mu yksxksa ds fy;s laf/kdky vf?kd jksxdkjd gksrk The Ancient Ayurveda | Nov-Dec 2020 | Page 31

gSA _rq&laf/k ds nksjku nks vyx ekSle gksrs gSa] ,d tkus okyk ekSle rks nqljk vkus okyk ekSleA tSls dHkh xzh’e _rq esa xehZ iM jgh gks rHkh vpkud ekSle [kjkc gksdj BaMk gks tk;sA ,sls le; esa “kjhj dks vuqdwfyr gksus esa le; yxrk gS vkSj vuqdwfyr gksus dh bl izfØ;k esa “kjhj dh O;kf/k {keRo Hkh de gks tkrk gS] vr% jksx gksus dh lEHkkouk T;knk gksrh gSA ftl izdkj ge lc tkurs gS fd /kkfeZd dk;kZs eas lU?;k dky dk fo”ks’k egRo crk;k x;k gS] vkSj Bhd osls gh vk;qosZn esa Hkh laf/k dky dk fo”ks’k egRo crk;k x;k gSA ,d _rq dh p;kZ dks “kuS% & “kuS% NksM dj nwljh _rq dh p;kZ ij Øe”k% vkuk gh bu jksxksa ls cpus dk mik; gSA ßfcuk tuksinks/oal ¼,isMsfed½ jksx ls Mjs] cpko dk mik; djsaAß vkpk;Z pjd dk tuksinks/oal ¼,isMsfed½ ds ckjs es Li’V er gSA pkj Lrjksa ij tuksinks/oal ls cpus dk mik; budh ekjdrk ds c<rs gq;s Øe esa crkrs gSA lkekU; Hkko ¼tks lHkh yksxksa dks izHkkfor djrs gSa½ dks pkj Lrjksa ij crk;k x;k gSA igys Lrj ij ok;q (air)] nqljs Lrj ij ty (water)] rhljs Lrj ij ns”k (site/location)] ,oa pksFks Lrj ij dky (season)A

_rq&laf/ktU; jksxksa ls cps fpfdRlk ds fy;s dgk & deZ% ipfo/ka rs”kka Hks”kta ijeeqP;rsAA 13AA jlk;ukuka fof/koPpksi;ksx% iz’kL;rsA vFkkZr tc tuksinks/oal ds pkjksa lkekU; dkj.kksa esa fod`fr vk tk;s rks jksxh dh fpfdPlk esa lcls egRoiw.kZ gS & iapdeZ ,oa jlk;u dk lsouA ,sls esa vkpk;Z pjd ds lw+= LFkku ds 6 v/;k; esa of.kZr 3 “yksasd dks ugha Hkwyuk pkfg,] tks ;g crkrk gS dh ;fn vki dks _rq&laf/ktU; jksxksa ls yMus dk cy cuk;s j[kuk gS] rks vkgkj gesa”kk _rq ds vuqlkj ysaA tSls gh _rq cnys] /khjs&/khjs viuk vkgkj cnys ysaA

;ksx vFkok vfr;ksx ¼vFkkZr ,d “kCn esa dgs rks _rq&oSdkfjd Hkko gksrs½ gSA _rq&oSdkfjd Hkkoksa dks tkuus ds fy;s ok;q dh fn”kk] u{k=ksa xzgksa dh x.kuk dh tks i}fr;k¡ izpfyr Fkha & tks vkt misf{kr & lh gks x;h gSA u{k=xzg.kx.kpUnzlw;kZfuykuykuka fn’kka pkizd`frHkwrkuke`rqoSdkfjdk Hkkok% ¼p-fo- 3@4½ bu lc Hkkoksa dh tkudkjh lkekU; tu rd igqapkus esa vk;qosZfnd fpfdRld egRoiw.kZ Hkwfedk vnk dj ldrs gSaA

rL;kf’krk|knkgkjkn~}ya o.kZÜp o/kZrsA ;L;rqZlkRE;a fofnra ps”VkgkjO;ikJ;e~AA ¼p- lw6@3½ Hkkjrh; frfFk;k¡ Lo;a gh ekSle foKku dk dk;Z djrh Fkha] ;s ekSle cnyus dk fpUg gksrh gSA tSls gh iwf.kZek ;k vekoL;k vkrh gSa] yksx vutkus esa gh ltx gks tkrs gSa] dh ekl ;k _rq cnyus dk le; vk x;k gS] vkSj vutkus esa gh vkgkj&fogkj esa ifjorZu ys vkrs gSaA R;ksgkjks esa tks [kku&iku fu”pr fd, x;s gSa] oks Hkh gekjh jksaxks ls yM+us dh ;kstuk dk gh ,d Hkkx gSA vkt tks vaxzsth eghuks dk O;ogkj gksus yxk gS] ;s Hkh gekjh jksxksa ls yM+us dh ;kstuk dks Hkqykus esa ftEesokj gSA ;fn vkus okyh ih<+h dks _rqp;kZ fnup;kZ dks fl[kkuk csgn t+#jh ekudj izkphu i)fr ls dky&x.kuk fl[kkbZ tk;s rks LokLF; j{k.k dk lw= QyhHkr gks ldsxkA esjk igyk lq÷kko gS dh vk;qosZn ds Kku dk dksbZ Hkkx vxj lcls igys u;h ih<+h dks nsuk gks] rks fnup;kZ vkSj _rq&p;kZ ds pjd] lqJqr ,oa okXHkV ds v/;k;ksa ls vkjaHk djuk pkfg;sA nwljk lqtko gS fd izR;sd jkT; ljdkj dks vius jkT; es euk;s tkus okys R;ksgkjksa dh lwph ¼fyLV½ cukuh pkfg;s vkSj mu R;ksgkjks ls tqM+s izkphu [kku&iku dks izpkfjr djuk pkfg;sA LFkkfud [kku&iku dks LFkkfud vk;qosZn fpfdRldksa ls tku ysuk pkfg;sA dbZ ckj _rq ds e/; esa Hkh ,isM+fed jksx mRiUu gksus yxrs gS] ftldk dkj.k dky dk ghu ;ksx vFkok feF;k The Ancient Ayurveda | Nov-Dec 2020 | Page 32

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izkfpu vk;qZosn }kjk vkRefuZHkj Hkkjr dh vksj ,d dne egkosn gsYFk ds;j izxfr dh vksj--LFkkid% oS|jkt txnh'k vxzoky cc@mahaved.com www.mahaved.com

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vè;;u] vè;kiu gh ugha fd;kA mUgsa vius oa'ktksa ls py jgs vius ikjEifjd O;olk; ls jksx ihfM+rksa u;s&u;s iz;ksx Hkh dj jgs gSaA

xr~ vusd o"kks± ls dqN jksx fujarj c<+rs tk jgs gSaA vr% oS|jkt txnh'k vxzoky us 2002 esa egkosn gsYFkds;j ds uke ls vk;qosZn dk;Z'kkyk vkjEHk dhA oS|jkt dgrs gSa] ^oLrqr% lgh tM+h&cqfV;ksa vkSj mldk mfpr iz;ksx vkèkqfud e'khuksa o rduhdksa ls fd;k tk, rks muds xq.k/eks± eas o`f¼ gksrh gSA blh vkèkkj ij vusd vkS"kfèk;ka cukrs x;s vkSj mUgsa liQyrk;sa feyrh x;hA egkosn gsYFkds;j dh LFkkiuk gq, 18 o"kZ gq,] vc dEiuh bl vkS|f/;ksa dk mRiknu liQyrkiwoZd dj jgh gSA bu iathd`r vkS"kf/;ksa eas cPpksa] iq#"kksa o efgykvksa ds jksxkas ds vpwd funku gSA egkosn gsYFk ds;j ls fufeZr vkS"kf/;ksa] jl] jlk;u] xksfy;ka] dsIlqy] rsy vkfn gSaA okLro esa Lora=krk ds ckn Hkh gekjh ljdkjksa us vk;qosZn dks i;kZIr egRo ugha fn;kA ftlds dkj.k bldk mfpr izpkj&izlkj ugha gks ik;kA vc yxrk gS mfpr le; vk;k gSA gekjh oSfnd o lkaLd`frd] lEinkdks mfpr lEeku o lao/Zu dk volj feysxkA oS|jkt txnh'k vxzoky th dgrs gSa] ^vkS"k/h eas xq.koÙkk] vkSj izkekf.kdrk vo'; gksuh pkfg,A ifj.kkeLo:i egkosn dh vkS"kf/;ksa ls jksxh ykHk mBk jgs gSaA dEiuh dh vksFkksZfuy] xksYM] eqlyh] ukbZVfdax] f'kykftr xksYM] 'khu] eqfDr iQksVZ] ch osy] czkWMh&xzksFk] thou ve`r dsIlqy vkfn gSaA egkosn gsYFk ds;j ds mRikn dks MkWDVjksa] oS|ksa o iQkesZfl;ksa ls ekU;rk fey jgh gSA [kknh ds ekè;e ls Hkh dqN vkS"kf/;ka forfjr gks jgh gSaA nokbZ;ksa dh nqdkuksa ij Hkh ;s vkS"kf/;ka miyC/ gSA tks yksx bl O;olk; lsok ls tqM+s gSa] os lEidZ dj ldrs gSaA bl dksjksukdky esa Hkh dEiuh bl jksx ls fuiVus ds fy, iz;Ru'khy gSA mudh jksx izfrjks/d vkS"kf/;ksa dks cktkj esa vPNs ifj.kke feys gSaA vf/d tkudkjh ds fy, vki gekjs osclkbZM www.mahaved.com ij tk;sa ;k cc@mahaved.com ij bZesy djsaA

& lqjs'k [kkaMosdj] fnYyh eks- % 9811424809 The Ancient Ayurveda | Nov-Dec 2020 | Page 33

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The Ancient Ayurveda | Nov-Dec 2020 | Page 34

Winter Boosters

ROLE OF IMMUNE BOOSTERS IN WINTER - Riddhi Shah

Winters are here! Yeay!!! But...

Hold on, along with the cool and pleasant climate, also comes the seasonal flu.

Hence, why not equip ourselves with the best self-defence this flu-season! Now, the foods that are available in winters not only play a big role in boosting immunity to fight off the cold and flu, but also protect other winter-woes like joint pain, dry and scaly skin, arthritic pain, hair fall and dandruff. Practically, whatever seasonal produce you eat builds good health and the charm shows on your face and body! There are some foods that are available in India specifically during the winters, and others that are available throughout the year. Let us see the ones that are super healthy for warding off infections1. Amla (Indian Gooseberry)- These green little wonders are storehouses of Vitamin C, a nutrient that plays an important role in boosting immunity by improving the bodyâ&#x20AC;&#x2122;s white blood cell count, thus preventing flu and other viral infections!

The Ancient Ayurveda | Nov-Dec 2020 | Page 35

Also, since it is rich in Vitamin C, it also helps absorb calcium and iron from other foods, thus improving the strength of bones and blood count. A small tip: If you are not someone who likes sour foods, ferment amla in a mixture of water, rock salt, lemon juice and turmeric in a glass jar for 4-5 days and consume one every day! 2. Fresh Turmeric (Kacchi haldi)- Native to India and South East Asia, this rhizome needs no introduction! We Indians use it widely in our cooking, giving our food a golden-yellow touch! Thanks to its superb anti-inflammatory, antioxidant, anti-microbial and anti-carcinogenic properties, it has bagged the title of a ‘superfood’, and is used for managing many chronic diseases and conditions! But, not just haldi powder, also the immune-boosting properties of the fresh turmeric root have been studied extensively and is prescribed in the diet by nutritionists to strengthen the immunity during winters and in flu-like conditions. 3. Ginger - Another rhizome, fresh ginger and its powdered form are used in the Indian kitchen for a spicy and pungent flavour and also for treating a variety of conditions like digestive issues, sore throat, inflammatory diseases etc. Ginger’s warm nature and the Gingerol content make it a ‘rockstar’ for boosting immunity during climatic changes. Just add a little piece to a hot cup of tea or mix a quarter spoon of powder in a glass of warm water to relieve nausea, headache, sore throat and cold! But remember, moderation is the key! 4. Green Garlic- The lush green ‘grass’ type of a vegetable, usually serves as a visual treat when you go shopping to any Indian vegetable market during the winters. That’s green garlic for you, bright green in color and a powerhouse of flavour, aroma and of course, immuno-boosting qualities! Include it in

Winter boosters

your stir-fries, soups, or curries or just make a simple crushed paste called as ‘Chutney’ or dips! Consume regularly to help the body resist viruses and other microbes. 5. Leafy veggies- Loaded with nutrients like folate, vitamin C and K, iron, calcium and dietary fiber, leafy veggies like amaranth (chaulai), spinach (palak), mustard greens (sarso), fenugreek leaves (methi), dill leaves (suva) and spring onions (hare pyaaz) are widely available throughout the year, but best relished in the cold weather when you need warmth in the body. Include in your soups or curries for getting a regular dose of these essential nutrients that will up your immune system! 6. Citrus fruits- Another source of Vitamin C, citrus fruits like oranges, sweet lime (mosambi) and lemon will make you resist various types of bacterial and viral infections.

and frizzy hair too!

7. Cow’s Ghee- Okay, so it’s a common misconception that ghee makes you fat! Cow’s pure ghee produces instant heat and energy in the body that helps you stay warm and active during winters, along with the goodness of Omega-3 and 9 fatty acids. Good for dry skin

8. Jaggery- When consumed in limited amounts, jaggery or Gur helps generate heat in the body, and also helps to dilate the blood vessels and detoxify your lungs. Ditch the flu with a teaspoon of jaggery and ginger juice! As Paul Theroux correctly quoted “Winter is a season of recovery and preparation”, let us build a good immune-system during this time of the year to prepare ourselves from within for yet another year of fight with the pandemic! After all, immunity is our self-defense! The Ancient Ayurveda | Nov-Dec 2020 | Page 36

LokLF; dk [k;ky vkaoyk fdlh Òh #i esa FkksM+k lk vkaoyk gj jksat [kkrs jgsa] thouÒj mPp jDrpki vkSj gkVZ Qsy ugha gksxkA esFkh esFkhnkuk ihldj j[k ysaA ,d pEep ,d fxykl ikuh esa mckydj fuR; ih ysaA ehBk ;k ued ugha MkysA blls vke ¼vkao½ ugha cussxh] “kqxj daVªksy esa jgsxh vkSj tksM+ks+ ds nnZ ugha gksaxs vkSj isV Hkh Bhd jgsxkA

lnZ ekSSle esa dSls djsa vius LokLF; dk [;ky

us= Luku eqag esa ikuh dk dqYyk Hkj dj us= /kks,¡A ,slk fnu esa rhu ckj djsaA tc Hkh ikuh ds ikl tk,¡ eqag esa ikuh dk dqYyk Hkj ysa] vkSj us=kasa ij ikuh ds NhaVs ekjsasA eqag dk ikuh xeZ uk gks] blfy, ckj&ckj dqYyk u;k ikuh Hkj dj djsaA Hkkstu djus ds ckn xhys gkFk rkSfy;s ls u iksaNsaA vkil esa nksuksa gkFkksa dks jxM+ dj psgjk o dkuksa rd eysA blls vkjksX; “kfDr c<rh gSaA lnZ ekSSle esa m’ek cuh jgrh gSaA us= T;ksfr Bhd jgrh gSaA ‘kkSp ,slh vknr Mkysa ds fuR; “kkSp tkrs le; nk¡rks dks vkil esa Hkhpdj j[kasA bl ls nkar etcwr jgsaxsA ik;fj;k tSls jksx Hkh ugha gksaxs rFkk ydok Hkh ugha gksxkA NkN rst vkSj vkst c<+kus ds fy, NkN dk fujarj lsou cgqr fgrdkj gSaA lqcg vkSj nksigj ds Hkkstu esa fuR; NkN dk lsou djsaA NkN esa lsa/kk ued] vkSj filk thjk vkSj vtokbu t#j MkysaA Hkkstu esa ikuh ds LFkku ij NkN dk mi;ksx cgqr fgrdj gSaA ljlksa rsy lfnZ;ksa esa gYdk xeZ ljlksa ds rsy dh rhu cw¡n nksauks dku vkSj ukd esa lIrkg esa 2 fnu Mkyrs jgsA blls dku vkSj ukd

- izHkk tSu

rFkk lnhZ&[kkalh vkSj Nhads ls cpk tk ldrh gSaA fuanzk lfnZ;ksa esa tc Hkh foJke djsa rks nkfguh djoV ys dj lks,aA vkSj jkr esa ck;ha djoV ysdj lks,aA nkfguh djoV ysus ls ck;ka Loj vFkkZr pUnz ukM+h pysxh] vkSj ck;ha djoV ysus ls nkfguk Loj vFkkZr lw;Z Loj pysxkA blls ikpu Bhd gksrk gSA rkEcs dk ikuh jkr dks rkEcs ds crZu esa j[kk ikuh lqcg+ mBdj fcuk dqYyk fd;s gh fi ysa] fujarj ,slk djus ls vki dbZ jksxksa ls cps jgsaxsA rkEcs ds crZu esa j[kk x;k ty] xaxk ty ls Hkh vf?kd “kfDr”kkyh ekuk x;k gSaA lkSaB lkekU; cq[kkj@¶yw@tqdke vkSj dQ ls cpus ds fy, ihlh gq;h vk/kk pEep lkSaB vkSj t+jk lk xqM] ,d fxykl ikuh esa bruk mckysa fd ikuh vk/kk jg tk,A jkr dk lksus ls igys bls ih ysaA cnyrs ekSle@lfnZ o o’kkZ ds vkjEHk esa bls ihuk] dbZ jksxksa ls cpkrk gSA lkSaB ugha gks rks vnjd dk bLrseky dhft;sA

The Ancient Ayurveda | Nov-Dec 2020 | Page 37

VkbQkbM pqVdh Hkj nkyphuh dh Qadh pkgs vdsys ;k “kgn ds lkFk fnu esa nks ckj ysus ls VkbQkbZM ugha gksrkA /;ku gj jks+t de ls de 15 ls 20 feuV eSfMVs”ku t+#j djasA iwjh fof/k u vk;s rks “okl dks vkrs&tkrs ns[ksaA izkr% nl rqylh ds iÙks vkSj ikap dkyh fepZ fuR; pck,a & lnhZ] cq[kkj] Üokal jksx ugha gksxkA

ekfy’k Luku djus ls vk/kk ?kaVk igys lj ds Åijh fgLls esa ljlksa ds rsy ls ekfy”k djsaA blls lj gYdk jgsxk] efLr’d rkt+k jgsxkA jkr dks lksus ls igys iSj ds ryoksa] ukfHk] dku ds ihNs vkSj xnZu ij ljlksa ds rsy dh ekfy”k dj ds lks,aA funzk vPNh vk,xh] ekufld ruko nwj gksxk] Rokpk eqyk;e jgsxhA lIrkg esa ,d fnu iwjs “kjhj esa ekfy”k t#j djsA ;ksx vkSj izk.kk;ke fuR; de ls de vk/kk ?kaVk ;ksx vkSj izk.kk;ke dk vH;kl t+#j djsaA gjM+ gj jkst+ ,d NksVh gjM+ Hkkstu ds ckn nk¡rks rys j[kas vkSj bldk jl /khjs&/khjs isV esa tkus nasA tc dkQh nsj ckn ;s gjM+ fcydqy uje iM+ tk, rks pck&pck dj fuxy ysaA bl ls vkids cky dHkh lQ+sn ugha gksaxsA nkar 100 o’kZ rd fujksxh jgsaxs] vkSj isV ds jksx ugha gksaxsA lqcg dh lSj lqcg lw;Z fudyus ls igys ikdZ ;k gfj;kyh okyh txg ij lSj djuk lEiw.kZ LoLF; ds fy, cgqr ykHknk;d gSaA bl le; gok esa izk.k&ok;q dk lapkj cgqr jgrk gSa] ftlds lsou ls gekjk iwjk “kjhj jksx eqDr jgrk gSa vkSj gekjh jksx izfrjks/kd “kfDr c<+rh gSaA

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The Ancient Ayurveda | Nov-Dec 2020 | Page 38

Ayurvedic Skin Care

AYURVEDIC SKIN CARE IN WINTER SEASON - Kajal N. K.

Getting on to winter season we can notice cracked lips, cracked heels and dry skin! All this can be easily dealt by doing some simple Ayurvedic rituals, and thereby making the winter looking all pretty and pink in you!! Due to it being cold and windy in winters it is important to maintain the balance of the vata and kapha doshas. A few simple things you can incorporate in your daily routine during the winters. 1. ABHYANGA (BODY MASSAGE) - the best way to nourish the largest organ of your body, that is right your skin!! A daily 10 min self- full body massage right before your shower (on empty stomach) will maintain excellent health of your skin. Pure sesame oil is best due to its warming properties, The Ancient Ayurveda | Nov-Dec 2020 | Page 39

also Balashwagandadi taila can be used for its rejuvenating and strengthening properties. Abhyanga improves the texture of skin making it soft & supple, improves circulation and lymphatic drainage, slows the ageing process, and improves muscle tone as well. 2. USE OF SNANA CHURNAS - After Abhyanga bath powders can be used instead of the conventional harsh soaps. A combination of powders of triphala, neem, and chickpea can be applied on the skin and scrubbed to remove the oil from the body followed by warm water shower. This adds to the effect of Abhyanga and keeps the skin clear and healthy. 3. VYAYAMA (EXERCISE) - Exercise will help you warm up and sweat those toxins out and keep your

Ayurvedic Skin Care

skin healthy and lustrous. Sweating through exercise can be a big game changer for skin health.

amount of sesame oil or ghee and wear socks and wash it off in the morning (be careful so

But remember not to over exert yourself and exercise only to half your capacity or strength. 4. KEEP YOURSELF WARM - Get those sweaters out and cover yourself with layered clothing. Protect yourself against cold winds as it can aggravate vata and dry your skin. 5. There is a saying which goes YOU ARE WHAT YOU EAT Your skin health depends on what you eat and how it gets digested!! Drinking warm soups, taking in of warm cooked food (sweet, sour or salty in taste) with ghee as a garnish will make you hydrated. Avoid raw, uncooked foods. You can also consume Ginger tea which will not only keep you hydrated but also balances your vata and kapha, regulates digestion in turn keeping your skin healthy. A few simple remedies: For Cracked Lips or Dry Skin - Apply ghee on your lips and dry skin patches (avoid if you are prone to acne) Apply honey on your lips at bedtime.

For Cracked Heels - Apply a small

as to not to apply in excess quantities that may cause slips or falls) Face Packs: Pack 1 - Mash half a banana , add 2 tablespoons of milk and a juice of a lemon and apply on face and neck , leave it for 20 minutes and wash off with cold milk. Pack 2 - Make a paste of 1 teaspoon of hibiscus powder, a tablespoon of rice flour and yoghurt, apply on face and leave it for 20 minutes and wash it off and pat dry. • Always pat dry your face and never rub your face with the towel • Change your pillow covers once in 3 days • Avoid speaking for long hours on the phone directly as the phone heat may damage your skin, instead use headphones whenever possible • Do not exfoliate a lot • Wash your face before you go to bed • Sleep warm

Stay Warm, Eat Warm and Stay Healthy!!! The Ancient Ayurveda | Nov-Dec 2020 | Page 40

Beauty & It’s Beastly Secrets

BEAUTY & IT’S BEASTLY SECRETS

A Renovation Through

AYURVEDA - Dr. Aiswarya K.

Beauty is a subject of socio-medical importance. People are using cosmetics not only for curing their skin problems but in routine to maintain the skin appearance and beauty. Labels on cosmetics and body care products are a tough code to crack. Certain cosmetics that we use in our day to day life are thought to contain carcinogens, reproductive toxins and other chemicals that may pose major health risks. Particularly, Lipsticks and kajals are rich in lead which can cause brain and eye damages. Similarly in seasonal disturbances we apply moisturizers in a regular basis with the thought that it is skin friendly, where, in actual moisturizers are rich in mineral oil and paraffins causing skin damage and skin diseases. Similarly , since from years we are addicted with talcum powders even baby powders , recent studies has shown that many branded talcum powders are rich in carcinogens inturn causing ovarian cancer like dreadful conditions. Deodorants and antiperspirants are a part of our life as an addiction, but just imagine the fact; phthalate containing deodorants are the main reason for endocrine disruptions, causing liver or kidney damage and even cancer. The list is never ending like nail polishes, bleach creams, hair colors, foundation creams all are linked with major lifestyle The Ancient Ayurveda | Nov-Dec 2020 | Page 41

disorders including reproductive toxicities, infertility, neurotoxicity etc. When we dress properly or do cosmetics or if someone is commenting about our looks, we are getting some positivity as well as confidence. But the question is why we have to sacrifice our physical health for getting mental happiness? As an organic era, it’s high time to leave these carcinogenic cosmetics and go to nature with the beauty of Ayurveda. AYURVEDIC CONCEPT OF COSMETOLOGY Cosmetic approach of Ayurveda is related to physical, mental and spiritual beauty as a combined unit project. Ayurvedic cosmetology explains Physical beauty as • Beauty attained from birth • Beauty gained through treatment procedures Be it black or white complexion, God given beauty can’t be changed and it depends on the constitution (Prakruti) of a particular person. Dealing with Ayurvedic aspects of cosmetology we can enlist into 2 broad aspects.

Beauty & It’s Beastly Secrets 1. Rasayana (Rejuvenative therapy) 2. Other external applications Ayurveda explains rejuvenative therapies for improving longevity, complexion and for attaining physical as well as mental stability. Certain rasayanas have specified cosmetic indications also. For example, Chayavana prasya, amalaka Rasayana, narasimha ghrtha etc. AYURVEDIC BEAUTY PARLOUR A renewed thinking of Ayurveda - Ayurvedic beauty parlour. Ayurvedic books like Haramekhala, charucharya etc had described various cosmetological aspects that can be included under the currently available cosmetic products. So let us have a look on some. 1. DECORATIVE COSMETICS a) Primers Certain formulations described in classics can produce the effect of primers when used continuously for 1 month. Seeds of Badara dried - powdered & added with honey and is well macerated to a paste when applied will removes the unwanted facial blackish spots making similar to the effect of primers. Another formulation, Vachadi choorna also plays a relevant role in this aspect. b) Lipsticks Lipsticks are used to add color and texture to lips and can be made naturally with beetroot juice and ghee in a fixed proportion. Various formulations have been mentioned in classics also. Artists performing ‘theyyam’& ‘kathakali’ (arts of Kerala) make their lips red by applying purified & powdered manashila along with coconut oil as paste. No toxicity has been reported till date. But usage of this should be strictly done under medical supervision. Many natural ways to prepare lipsticks and lipbalms are available now a days with beetroot, bee wax etc. c) Kajal Ayurveda had emphasized the importance of kajal and had explained various formulations that can be used as kajals. Extract the juice of bhrngaraja (Eclipta alba) and dip a cotton wick in it and after that light up diya with

that wick and collect the extracted ashes by keeping a clean bowl above the diya, without disturbing the light. Collected ashes can be mixed with castor oil or desi ghee and stored in containers. It can be preserved even for years. d) Concealer Concealers are used to cover any skin imperfections like blemishes, undereye discolorations etc. Ayurvedic treatment procedures like Nasya (Nasal Inhalation) with shadbindu taila plays a very relevant role in removing undereye discolorations. Facial applications with paste made up of Sariba or nalpamara churna or eladi churna along with milk can be applied for removing blemishes. e) Talcum Powders In an Ayurvedic way, we can replace toxic effects of talcum powder with Lyophilized powder of tugakshiri added with Jasmine extract thereby providing glowing scented skin. 2. CARE COSMETICS Skin care plays a very relevant role in maintaining the beauty and hence only Moisturizers became demanding in market. Apart from using chemical lodged moisturizers we can use Coconut oil and tender coconut water to moisten the skin. For maintaining the lipglow, lipglosses and lip balms can be prepared by mixing, powder of Yashtimadhu (Glycrrhyiza Glabra) along with madhu. In a better way for preservation, beewax, along with butter can be made which can be stored for 6 months. For getting facial glow, Acharyas had described various facial masks in different contexts on the basis of seasons. Rakta chandana ,manjishta ,lodhra, arjuna etc are the drugs used for preparing facial masks. Cosmetology is a vast subject related to many subjects and objects, in present context it has been dealt in relation to personality and beauty as both are having equal importance. There is a great demand of Ayurveda in the field of Cosmetology due to reduced adverse effects. Proper research works and clinical studies in these particular yogas thereby validating these yogas will help our science Ayurveda to flourish in Ayurvedic cosmetology. The Ancient Ayurveda | Nov-Dec 2020 | Page 42

Hair Care in Winter

HAIR CARE IN WINTER SEASON Winters are all about festivals , celebrations, long cozy nights and good foods, but when it comes to skin and hairs winter seems little disappointing, it becomes really difficult to maintain good quality of hairs throughout the season as extreme cold conditions leads to various hair problems like dryness of hair, hair fall, dandruff, frizzy hairs etc.. So, here’s an introduction to some of the common hair problems arising during winters along with their ayurvedic remedies. Dandruff is one of the most common problem people face during winters, ayurveda explains it as “darunaka”, it manifests due to vitiation of vata and kapha dosha. Aggravated vata dosha leads to dryness of kapha leading to excessive itching and scaling in scalp region. The flaky layer of dead cells deposits in hair roots making hairs weak and more susceptible to fall off, furthermore these scales (dead cells) fall on face and shoulders resulting in acne problems. Also hair fall is a common problem among youngsters now a days, ayurveda introduces hairfall as “khalitya” it is considered as a problem of Vata and Pitta dosha vitiation making the hair to loosen from its roots and fall. The kapha and Rakta doshas obThe Ancient Ayurveda | Nov-Dec 2020 | Page 43

struct the growth of hairs resulting in hairfall. 1. Ayurvedic therapies for hair careA) Shiroabhyanga (oiling)- Siroabhyanga is the ancient procedure of hair oiling mentioned in dincharya, frequent oiling in scalp region with some ayurvedic oils containing anti-fungal properties helps to get rid from dandruff problems. some of the effective oils are, “Dhaturpatraditailam” ,”nimbatailam” And “Nilibhringaditailam”. The primary cause of dandruff is a fungi named as “ Candida” And “malassezia” hence the antifungal properties of these oils leads to better results. Also “bhringrajtailam”, “Tilatailam”, and “coconut oil “are helpful in getting rid of hairfall and dry hairs. The head massage in Shiroabhyanga enhances the flow of oxygen and blood into your scalp, thus, ensuring nutrient supply to your follicles. A regular Shiroabhyanga promotes healthy nourishment to your hair. B) Nasya- Nasya is one of the popular panchakarma procedure mentioned in ayurveda, the practice of lubricating your nasal passages with ayurvedic herbal oils is called “Nasya”.

Hair Care in Winter Ayurveda suggests Nasya as one of the best therapy for hair loss related to the imbalance in tridoshas. In Nasya kriya, you need to lie down horizontally and slightly tilt your head backward. Few oil drops are instilled into the nostrils. Regular practice of nasya with “Triphalaghrita”, “Anutailam” Or “goghrita” (Cow’s ghee) leads to better results in hair fall and also promotes lustre and bounce to your hairs. C) Shirodhara- In this procedure warm oils or liquids formulated with soothing Ayurvedic ingredients are poured on your forehead from an oscillating container hung above. While the medicated liquid or oils comes down from the forehead to your scalp, the therapist gives a gentle massage on your scalp. This has an immensely soothing effect on your nervous system, this therapy is exceptionally beneficial to balance Vata and Pitta doshas in the body. Besides decreasing your hair loss, Shirodhara

has a calming effect on your mind. It reduces stress, induces sleep, regulates fluctuations in blood pressure, and relieves you from migraines. 2. Oral medicationThere are some ayurvedic medicines usually prescribed for better hair growth, which includes “Narsimharasayan”, “Chyavanprasha”, “Amalakirasayan”, “Triphalachurna”, triphalaghrita” and many more one can get accurate medication by seeking advice from Ayurveda professional. 3. Home remedies for hair careA) Soak two tablespoons of fenugreek seeds (methi) overnight into water, grind softened seeds to make fine paste in morning apply over scalp. Leave for half an hour and then wash thoroughly with water, this is effective remedy for dandruff.

The Ancient Ayurveda | Nov-Dec 2020 | Page 44

Hair Care in Winter B) Boil neem leaves in water. Cool, strain and rinse hair with it, the anti-fungal properties of neem helps to get rid from dandruff and also promotes healthy and nourished hairs. C) Add 1 teaspoon of camphor to half a cup of coconut or neem oil, massage gently in scalp regularly before bed for better results in dandruff. D)“Ghritkumari”(aloevera) is a popular plant widely used for hair care, rubbing aloevera gel in hair roots helps to fight against dandruff while it’s application all over helps to achieve frizz free hairs and also adds shine and bounce to hairs. 4. Maintain nutrition and stress free lifestyleGreen leafy and bitter vegetables are good for hairs, also fresh coconut, almonds, and walnuts are rich in vitamin E and hence promotes extra luster to hairs. Also favor healthy fats like olive oil or cow’s ghee and avoid foods which contain high amount of preservatives, refined sugars and food colors. All over foods rich in protein, vitamin A, C and E, Biotin, zinc and Omega-3 fatty acids should be incorporated. Also proper hydration is essential for hair care. One can practice “pranayama” And “yoga The Ancient Ayurveda | Nov-Dec 2020 | Page 45

poses” to achieve stress Free State of mind as stress now a day has become one of the main factor responsible for hair fall. 5. Things to avoidA) Avoid shampooing too often in winters as it removes vital natural oils and maximize the use of paraben free herbal shampoos and conditioners to maintain lustre and avoid excessive dryness of hairs. Some of the ayurvedic herbs with great hair cleansing properties are Kumari (aloevera), Triphala (haritaki, amlaki, bibhitaki), met hi ka(fenug re ek), nimba(neem), shikakai and areetha. B) One can use head cover made of satin or silk in order to avoid direct contact of pollution and heat to hairs as high amount of pollution leads to hair damage. C) Avoid excessive use of hair styling products especially those which produce high amount of heat as it leads to permanent damage and excessive hair fall. D) Avoid applying oil in dirty scalp as it not only reduce its efficacy but also increases hair fall, hence the appropriate method of oiling is to gently massage lukewarm oil in freshly washed clean and dirt free scalp. E) Those with the complaint of “premature greying of hairs” Should avoid extra spicy and deep fried foods as it vitiates pitta and triggers further greying of hairs.

- Dr. Prachi Joshi

The Ancient Ayurveda QUIZ CONTEST Quiz Contest Rewards:

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• All Questions are based on Previous Issue • Scan QR Code and Participate Quiz Contest • The Ancient Ayurveda magazine Authors are not allowed to participate quiz contest 1. Food items such as egg, leafy vegetables, cereals etc. are rich in… a) Vitamin B b) Vitamin A c) Fats d) Iron

6. How many layers of skin has Ayurveda explained in Samhitha a) 5 b) 6 c) 7 d) 8

2. Vitamin K is needed in which trimester of Pregnancy? a) First Trimester b) Second Trimester c) Third Trimester d) None of the above

7. Which is the vitamin that has been called as ‘Hair Vitamin”? a) Vitamin B12 b) Vitamin B7 c) Vitamin A d) None of the above

3. Mangoes and cheese along with hot drinks is an example for… a) Ideal Diet b) Perfect Diet c) Incompatible Diet d) Nutritious Diet

8. Among the following, food which is not been recommended for daily intake… a) Milk b) Mung Bean c) Rice d) Dahi

4. The best herb to improve intelligence and memory and also acting as anti-diabetic and anti-ageing is… a) Curry Leaves b) Pudina c) Brahmi d) Methi

9. Chyvanaprashya is best advisable on…rithu

5. Daily intake of Khaman dhokla along with Imli Chutneys can cause… a) Food Poisoning b) Health c) Nutrient Diet d) Balanced Diet

10. Karela, Parval, Palak, Mooli etc like sabjis are better used in…rithu a) Hemant b) Grishma c) Sarat d) Varsha

a) Hemant c) Sarat

b) Grishma d) Varsha

The Ancient Ayurveda | Nov-Dec 2020 | Page 46

Purification Therapy in Winter

ROLE OF PURIFICATION THERAPY (PANCHAKARMA) IN WINTER SEASON - Dr. Neelima K. S.

Ayurvedic concept explains that an year is divided into six seasons Sisira, Vasanta, Grishma, Varsha, Sarat, Hemanta by the influence of Vayu, Surya and Soma (Wind, Sun and Moon)which indeed maintain the biological clock of universe. Hemanta Ritu, the ayurvedic winter season commence from mid November and extend up to mid January. Climatic variations will impart certain changes in our body that may trigger the doshic balance and optimacy. Mandatory improvisation should be incorporated in our life style, diet and routine to maintain doshic normalcy. The specific Ayurvedic winter care life style modifications and dietary regimens come under Hemanta Ritucharya. Dusty environment, Humidity in temperature, chills and cold winds may lead to imbalance among Vata, Pitta and Kapha dosha, the three pillars of human body. Accumulations of kapha dosha, pacification of pitta dosha are the basic causes for vata dosha aggravation in winter. Pitta dosha which has been vitiated in sarat ritu, if properly not cured will lead to ailments in Hemanta Ritu. Due to increase in respiratory tract infection in winter, people have a misconception that immune system will be week during winter season.However Ayurveda believes Hemanta Ritu as best in strengthening immunity due to strong digestive fire ,which fluctuates in seasons and planetary cycles. Panchakarma, the purification therapies plays vital role The Ancient Ayurveda | Nov-Dec 2020 | Page 47

in the preservation, maintenance and conservation of health and longevity. These are also a part of preventive medicine (Swasthvrita). Comparing with that of samana chikitsa (Internal medicines), Sodhana chikitsa (panchakarma) has specific role, because the doshas get expelled and purified by sodhana chikitsa never create any problems. In present era the diseases are mainly caused due to indigestion, which leads to Ama formation, ie disturbed homeostasis, resulting in decreased nutrition and immunity, impaired excretion of waste. All these leads to the formation of free radicals, causing tissue damage and final outcome will be metabolic disorder. In such conditions only a way is to cleanse of channels (Sroto Sodhana) through Panchakarma. Upcoming centuryâ&#x20AC;&#x2122;s people may be prone to pandemic diseases due to low immunity. Ayurvedic Acharyas have explained Dinacharya (Daily Regimen), Ritucharya (seasonal Regimen) for boosting our immune system to keep away unknown diseases. Preventive aspects of Panchakarma External Oil application (Abhyanga) â&#x20AC;˘ Nourishes the dhatu and increases strength of the body

Purification Therapy in Winter

• Corrects and prevents neurological and joint disorder caused by vata dosha • Provides the ultimate effect of exercise in a passive mode 1. Head massage (Siro abhyanga) • Resolves hair related headaches • Improves blood circulation and enhances sleep 2. Foot massage (Pada abhyanga) • Provides quick relief from roughness, stiffness, dryness, cracks, fatigue and numbness of legs • Promotes healthy eye sight. 3. Full body massage (Sharira abhyanga) • Promotes complexion, flexible and blood circulation • Prevent skin dryness and enhance complexion Internal administration of fats (Snehapana) Stabilizer for your digestive fire 1. Sodhana Snehapana For purificatory purpose, sneha should administer as increasing dose day by day from 3-9 days 2. Samana Snehapana • A fixed dose of Sneha (10-20ml) for a

fixed period or up to relief of disease • Best in curing skin dryness, cracks etc. • Balance digestive fire Fomentation (Swedana) • Prime treatment modality for vata and kapha disorders • Protect the body from stiffness, heaviness and coldness. (i) Sankarasweda: Pottali should be prepared with herbal drugs by making it hot potali and sudation done - It’s of 2 types 1. Snigdha. 2. Rooksha. • Snigdha: means by adding oil and doing sudation. - Eg: Shastikapindasweda, Annalepa, patrapinda, jambeerapinda. • Rooksha: means in dry form - Eg: Valuka, Choornapinda sweda. (ii) Nadisweda: Steam from herbal decoction performed with rubber tube connected to pressure cooker. (iii) Parisekam : Pouring of medicated liquid like kashaya,taila, ghrita, milk, takra, Kanji, Dhanyamala, Gomootra etc over the body from specific height. (iv) Avagaha: Sitting in a tub containing medicated warm Kashaya, oil, gomootra, Dhanyamla, etc. (v) Upanaha: Application of warm paste of roots of The Ancient Ayurveda | Nov-Dec 2020 | Page 48

Purification Therapy in Winter

vatahara drugs macerated with a sour liquid, salt fats etc. and tied on described part of the body. (vi) Annalepam /Shashtikalepam Process by which the whole body or any particular part is made to perspire by means of application of pudding specially prepared with shashtika rice. (vii) Vaasana sweda (cloth fomentation) Dip the thick cloth in medicated hot water or make cloth hot by placing over heat plane and fomenting specific parts of body. (viii) Ushnodaka snana Hot water shower with medicated water below neck. Vamana (Vomiting therapy) Foremost therapy among panchakarma and considered as the best line of treatment for removing vitiated kapha. According to disorders performed with lavanodak (Salt water), kashaya, milk etc. Virechana (Purgation) Seasonal purification for example Charakacharya mentioned season wise virechana drugs, like In hemanta ritu, Trivrit, Chitraka, pata, etc to be used to eliminate deposited pitta dosha. Vasti (Enema) â&#x20AC;˘ Eliminating the impurities by administering medicated decotion and oils. â&#x20AC;˘ Potency from pakwashaya (Intestine) to restore normal function of vata dosha. Nasya (Nasal Purgation) Draining out of accumulated kapha from sinuses located in head through nasal passages with instillation of medicated oils, ghee, decotion,powders etc.Marsa (2 drops daily) and Pratimarsa nasya (increasing dosha) are the common types done. Raktamoksha (Blood letting) Ultimate treatment modality for Twakroga and

The Ancient Ayurveda | Nov-Dec 2020 | Page 49

other Rakta janya vikaras by using needles leech etc. Dhoomapana (Medicated Smoking) Dhoomapana indicated in hemantha rithu with agraru etc alleviates kapha which remains after nasya procedure, performed through nostrils and oral cavity. Udwaratna (Powder Massage) Powder massage provide srothoshodhanam (Kapha haram).Enhances weight reduction and muscle building and also good for boosting the glow of skin. Gandusa (Mouth Filling) Filling the mouth with hot medicated oil, lavanoda, kashaya etc. It is helpful in protecting disease of neck, head, ear, oral cavity. Kavala (Gargling) Gargling with hot medicated oil, lavanoda, kashaya. It is indicated in the diseases where there is bahu kapha sancaya in mouth. Moordhni taila (Head Protectors) Abhyanga (Head massage), Sekam (Shirodhara), Pichu (Head bandage), Vasthi (Head cap) Indicated in hair fall, dryness, brittleness of hair, cracking of the skin, diseases of head, Insomnia, eyes etc... Conclusion Panchkarma plays a vital role in Hemanta Ritu (WINTER) by restoration of health and mental status through balancing digestive system and thereby enhancing immunity. Panchkarma procedure performed during winter helps to control vata dosha who is the main driver of other doshas and thereby rejuvenate, revitalize and rehabilitate body cells.

Ayurveda Expert Talk

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Expert Talk

An Expert Panel of Ayurveda doctors will answer your health related queries. You can ask your health related questions, our expert panel who are having well and good experience in Ayurvedic clinical field will answer you, you can email on KoryfiGroup.India@gmail.com

Dr. Shanti R. Nair MD, Ayurveda

Dr. Sarin T. MD, Ayurveda

Que. During winter season I am having dry skin and I want to avoid cosmetics, so can you please suggest some Ayurveda home remedies. - Hiral Ramanuj Ans. In the view of Ayurveda “twak” depends on the prakruti of a person. For which you need an internal

administration of drugs and external application. As the query was for a home remedy, application of Nalikera taila (Coconut oil) regularly over the skin will be beneficial as it can moisturize the skin. Drink at least 8 glasses of water and hydrate. It will be beneficial if you consult the physician directly and take the prescribed medicine.

Que. Regularly I have Dandruff in my hairs, what’s its permanent solution in Ayurveda? - Om Joshi Ans. Hygiene is very important criteria like your bedcovers, bed sheets, and combs each day. Cover your head to prevent pollution while going outside. Never go outside with damp hairs. Option 1 - Regularly wash your hair with rice water. Option 2 - You can use Methi seeds powdered and soaked in water and this paste can be applied in your head, after 20 minutes it can be washed off. As this is winter season it will be better to use Rasnadi Churna after head wash. If needed do consult the physician for internal medicine. Que. I am working woman since last 20 years and during corona lockdown I stayed in home for 3-4 months, since the days I am very depressed and lots of negativities are in my mind nowadays, please guide me how to come out from the depression and negativities? - Kaveri Shah Ans. A balanced diet regular exercise and reading good books, meditation, prayer and people with positive

energy around you. Keep yourself engaged in doing activities of your interest. If you can’t handle the situation you need counseling from an expert doctor. The Ancient Ayurveda | Nov-Dec 2020 | Page 50

Covid Care by Ayurveda

ROLE OF AYURVEDA IN COVID CARE Coronavirus disease (COVID-19) is an infectious disease caused by a newly discovered coronavirus. Most people who fall sick with COVID-19 will experience mild to moderate symptoms and recover without special treatment. The virus that causes COVID-19 is mainly transmitted through droplets generated when an infected person coughs, sneezes, or exhales. These droplets are too heavy to hang in the air, and quickly fall on floors or surfaces. You can be infected by breathing in the virus if you are within close proximity of someone who has COVID-19, or by touching a contaminated surface and then your eyes, nose or mouth. Globally, the standard treatment modality has been struggling for almost a year to find the vaccine to curb the lengthening curve of the unprecedented COVID-19 pandemic with no final outcome yet. In the absence of deterring the Covid-19 scourge therapeutically, it has been acclaimed globally that strengthening the immune system will work wonders. Ayurveda is the science of longevity and self-actualisation. It teaches individuals to live sustainably in harmony with nature, preserving and enhancing the wellness of the healthy There is a chapter called “Janapadodvamsa Vyadhi” in Charaka Samhita, which means epidemics. ‘Rogāhāsaravepimandegnamsutarambhuterānitu” As long as we keep our agni (digestive fire) strong, then illness will not happen to us. So, Ayurveda has a great way of prevention. This is how we can prevent being affected by coronavirus. Keep your agni strong and, to do that, follow your dinacharya. It is the first The Ancient Ayurveda | Nov-Dec 2020 | Page 51

important thing that Ayurveda recommends. This is a period to go within so we can follow our dinacharya (daily routine). Wake up early in the morning, brush your teeth, scrape your tongue, rinse your mouth and drink hot or warm water. Have ginger, cinnamon and cardamom tea, regular chai made with tulsi (holy basil, one or two leaves), or even mint, cinnamon and cardamom tea. These herbal teas boost energy. There are simple herbal remedies; even though there is no common cold, you should take sitopaladi, talisadi, and mahasudarshanchurna. Take this preparation, ½ teaspoon three times a day or twice a day, every morning and evening. If you are tired, you may not want to do that. You can make a tea and just put a pinch of sitopaladi or pinch of talisadi into the chai. It will give wonderful flavour to the tea. You Can take basmati rice and mung dal kichadi with vegetable sabjis (a style of cooking vegetables with spices). Hot food is good. It is better not to take cold drinks. No iced water; no iced cold beverage. No yogurt, cheese or ice cream. The cold foods will suppress your agni (digestive fire, digestive capacity) and exposure to cold will diminish your natural resistance. For that reason, try to avoid the cold, but you can have hot water. Sip it throughout the day or while eating food; put a little ginger in the water and make a hot ginger tea that is excellent. With pranayama we can clean our pranavahasrotas, our respiratory system and it will give us a boosting of energy so that we can keep away the disease.

- Dr. Naveen Varghese

Exploring Mother Nature - Dr. Sarin T.

Amalaki English Name: Gooseberry Latin Name: Phyllanthus emblica Linn. / Emblica officinalis Gaertn. Hindi Name: vkaoyk Family: Euphorbiaceae We will be more familiar with amla or Indian Gooseberry during winter season. The most common fruit which has got highlighted during this covid era. So let we have a look on that. Amla or Indian gooseberry is a small to medium sized deciduous tree which is found throughout India and our neighbouring countries. It is one of the most important and commonly used herbs in Ayurveda and Unani systems of Medicine. Amla is highly nutritious and is one of the richest sources of Vitamin-C. Amla fruit is used extensively in Indian system of medicine as alone or in combination with other herbs. Gooseberries possess cardio, nephro, gastro, neuro protective and anti-cancer properties along with anti-inflammatory, chemo preventive, and free radical scavenging, anti-oxidant, anti-mutagenic activities. These properties help in the prevention and treatment of various diseases like liver & heart diseases, arthrosclerosis, diabetes, cancer and other various disorders. Anti – ageing properties present in amla makes it the best drug which can be used as a rejuvenator.

Traditional Uses of Gooseberries • For Diabetes Daily intake of juice & pulp of Gooseberry along with honey alleviates diabetes. It can be taken along with fresh Turmeric juice also. • For Fever Juice of Amla fruits along with ghee alleviates fever. • For Vaginitis Regular intake of amla juice mixed with sugar relieves burning sensation in Vagina. • For Menorrhagia and Leucorrhoea Seed powder of Gooseberries when mixed with honey and sugar and taken regularly will cure the overlying condition. • Eye disorders Gooseberries if taken along with honey regularly will preserve the eye sight and reduces the intra ocular pressure. • Respiratory disorders Taking gooseberry powder which is cooked in milk and added with ghee is beneficial in cough. • Hair fall & Dandruff Issues Dry amla fruits which had been soaked in milk for one night and is made into a paste and can be applied in scalp. After 10 – 15 minutes it can be washed off (not advisable in winter, as it can cause cold and sinusitis like complaints ) The Ancient Ayurveda | Nov-Dec 2020 | Page 52

dksjksuk dh dgkuh

dksjksuk dh dgkuh--,d O;fDr ,d Åaps isM+ ls mrj jgk FkkA uhps ,d Qdhj cSBk ns[k jgk FkkA vfr ÅapkbZ ls mrjrs ns[k og pqi jgk A tc -ÅapkbZ [krjukd uk jgh Qdhj mls lko/kku & lko/kku dgdj ulhgr nsus yxkA uhps mrjrs ml O;fDr us Qdhj ls dgk *tc ÅapkbZ [krjukd Fkh rqe pqipki Fks cl fugkj jgs Fks] vkSj tc [krjk Vy & lk x;k gS] rqe lkok/kku gksus dks dg jgs gksA* Qdhj cksyk *ÅapkbZ ij rqe [kqn [krjk ns[k lko?kku Fks ij vc rqe [krjs ls csijokg gks] ;gh okLro esa lko/kku jgus dh ]?kM+h gSA vr% eSa rqEgs ltx dj jgk gwaA* nksLrksa] ;gh vc dksjksuk dh dgkuh gSA gekjh ykijokgh gh gesa fuxyrh tk jgh gSA vc chekjh gesa igpkuh & igpkuh & lh yxus yxh gSA ;gh vlyh le; gS laHky dj pyus dk] ?;ku j[kus dkA vkt gekjs fe=kas] ikl iMks+l o tkudkjks esa fdrus yksx djksuk ls ihfM+r gSa--- fdruks us vius viuks dks [kks fn;k gSA ge muls lgkuqHkwfr rks j[krs gaS ij ;s Hkh lksprs gSa fd ge rks cgqr lko/kkuh ls jgrs gSa ge rks cps jgsaxsA bl xyrQgeh ls gesa fudyuk gSA dgrs gSa fd ge lcds vpsru eu esa ,d izcy Hkko cuk gh jgrk gS fd izy; vkus ij Hkh peRdkj gksxk vkSj ges dksbZ cpk ysxkA ysfdu ,slk gksxk ugha] cpkus dksbZ ugha vk,xk] ges [kqndh j{kk [kqngh dks djuh gksxh ;g le; eqdkcys esa ejus dk ugha cfYd lko/kkuh ls dne cB+kus dk gSA HkhM+ dk fgLlk u cudj ,dkar esa [kqn dks ryk”k djus dk gSA thfor jg]s rks HkhM+ Hkh feysxh vkSj dk;Z HkhA vius vfr fo”okl ij jksd vki dks yxkuh gh pkfg, ojuk ßiNrk, D;k gksr D;k tc fpfM+;k pqx xbZ [ksrß( [krjs dh vkgV lqfu, vkSkj lko/kku jfg,A vkSj var esa gekjh ew[kZrk dk lcls cMk+ y{k.k Hkh ;gh gS fd ge lc cqf}ls Kkuh vkSj vkpj.k esa vukMh+ gSA covid-19 ok;jlds izHkkols cpus ds fy, lcls t#jh gS fd

vki fu;fer rkSj ij xquxquk ihuk fi,aA “kjhjds bE;wu flLVe dks nq#Lr j[kus ds fy, vkidks fu;fer rkSj ij mfpr ek=k esa vkaoyk] ,yksosjk] fxyks;] uhacw ] larjk] ikbusiy vkfn dk jl ihuk pkfg,A xeZ nw/k esa gYnh feykdj ihus ls Hkh jksx izfrjks/kd {kerk csgrj The Ancient Ayurveda | Nov-Dec 2020 | Page 53

gksrh gSA ?kj vkSj vkl & ikl ds okrkoj.k dks LoPN j[kus ds fy, vki fu;fer rkSj ij uhe dh ifÙk;k¡] xqXxy] jky] nsonk# vkSj nks diwj dks lkFk esa tyk,aA blds vykok vki pkgsa rks xqXxy] opk] byk;ph] rqylh] ykSax] xk; dk ?kh vkSj [kkaM dks fdlh feêh ds ik= esa j[kdj tyk,a vkSj mlds /kq,a dks ?kj vkSj vkl&ikl esa QSyus nsaA vxj pk; ihus ds “kkSdhu gSa] rks vkidks fu;fer #i ls 10 ;k 15 rqylh ds iÙks] 5 ls 7 dkyh fepZ] FkksMh+ nkyphuh vkSj mfpr ek=k esa vnjd Mkydj cukbZ xbZ pk; ihuh pkfg,A ;g vkidks jksxkas ls cpus esa enn djsxhA lkeU; mik;% iwjs fnu dsoy xeZ ikuh ih,aA vk;q’k ea=ky;dh lykgds vuqlkj izfrfnu de ls de 30 feuV ;ksxklu] izk.kk;ke ,oa ?;ku djsa A Hkkstu cukus esa gYnh] thjk] /kfu;k ,ao yglqu vkfn elkyksa dk mi;ksx djsaA vk;qosZfnd mik;% rqylh] nkyphuh] dkyh fepZ] lw[kk vnj[k ) ,oa equDdk ls cuh gcZy & Vh ;k dk<+k fnu esa ,d ls nks ckj ih,aA Loknds vuqlkj blesa xqM+ ;k uhacw dk rktk jl feyk ldrs gSaA xeZ nw/k esa vk/kk pEep gYnh pw.kZ fnu esa ,d ls nks ckj ysaA xk; dk ?kh]ukfj;y ;k fry rsy% lqcg ,oa “kke fry ;k ukfj;y dk rsy ;k ?kh ukd ds nksuksa fNnzks es yxk,aA dsoy 1 pEep fry@ukfj;ydk rsy dk eqag esa ysdj nks ls rhu feuV dqYys dh rjg eqag esa gh ?kqek,aA mlds ckn mls dqYyssdh rjg gh Fkwd nsaA fQj xeZ ikuh ls dqYyk dj ysaA ,slk fnu esa ,d nks ckj djsaA [kkalh o xys esa [kjk”k ds fy,% fnuesa de ls de ,d ckj iqfnuk ds iÙks ;k vtokbu Mkydj ikuh dh Hkki ysaA [kkalh ;k xys esa [kjk”k gksus ij ykSax ds pw.kZ esa xqM+ ;k “kgn feykdj fnu esa nks ls rhu ckj ysaA ;s mik; lkekU; lw[kh [kkalh ,ao xys ds [kjk”k ds fy, ykHknk;d gSaA fQj Hkh vxj y{k.k cus jgrs gSa]rks MkDVj ls ijke”kZ ysaA

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The Ancient Ayurveda | Nov-Dec 2020 | Page 54

Issue 4 The Ancient Ayurveda, India's First Business to Business Ayurveda Magazine

Articles inside

dr. Kajal nK

izHkk tSu

riddhi Shah

Mks- iadt tSu

dr. Chhavi rosha

dr. Janvi patel

dr. Shruti Sreedharan

Vd. harshil Bhatt

dr. Jayram Krishna

Vd. Sahil Bhavsar

dr. Sarin t

Vd. Aanandita Budhiraja