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Unit 2 aayurveda and nutrition presentation
- 1. Unit 2 Understanding rich sourcesof nutrients Concept Doshas and assessment Ayurvedic Principles of food habits and factors determining quality of food FSSAI regulations on Ayurvedic Aahar
- 2. Ayurveda and Tridosha Concept Ayurveda is a system of health that is based on natural laws Fundamentals are based on Panchamahabhuta Siddhaanta (elements that make up cosmos) 1. Akasa (Space) 2. Vayu (Air) 3. Agni (Fire) 4. Apa (Water) 5. Prithvi (Earth) Human beings: microcosm of the cosmos. Everything part of the human being is part of cosmos. Space, air, water, fire and earth building blocks of all physical matter whether organic, inorganic, animate, inanimate
- 3. • According toAyurveda, the human body (the physical entity) is composed of three fundamental categories called Doshas, Dhatus and Malas. Doshas : three Dhatus : seven Malas : three. • The three Doshas (Tridoshas) are Vata, Pitta and Kapha – bio-energies that correspond physiologically to the five elements • These attributes are not confined to humans alone, but are also attributed to almost all living beings, including the food we eat, and all other elements in the environment we live in. Predominance of one or the other characteristic Guna/Prakriti which gives that matter its unique quality. • The Tridoshas are composed of all the five Mahabhutas, but one or the other is predominant, with the other four are in lesser dominance. There can never be a state when one or the other Mahabhuta is absent totally. All five are essential to sustain life. Proper balance among these three Doshas is essential for good health. The Tridoshas Vata Dosha is composed of Akasa and Vayu Pitta Dosha is composed of Agni and Apa Kapha Dosha is composed of Prithvi and Apa
- 4. Qualities: dry, rough,light, subtle, cold, mobile. Its responsible for movement. So it controls the nervous, circulatory, excretory, respiratory and digestive systems Qualities: hot, light, sharp, intense, acidic. Its responsible for change and transformation. So it controls digestion, metabolism and endocrinal activity Qualities: heavy, dense, stable, slow, cold, oily. Its responsible for structure, repair, regeneration and integrity of the tissues.
- 5. Imbalance of Doshasrefers to dominance of either Vata, Pitta or Kapha. This does not mean an absence of the other two Doshas, but that the other two Doshas are suppressed compared to the dominant Dosha. This also does not mean that a person who is either of the Dosha dominated is not in good health. That particular dominant Dosha is his natural state of being or Prakriti. It is not ill health. One is in perfect health when the three doshas, digestive fire (digestion, assimilation and metabolism), all the body tissues and components (Dhatus), all the excretory functions (the physiological functions of urination and defecation) are in perfect order with a pleasantly disposed and contented mind, senses and spirit. => equilibrium of body and mind estoring homeostasis, ayurvedic methods employ (i) Ahara (diet), (ii) Vihara (lifestyle) a ushadha (medicine). must be in tune with body and mind type. Emphasis on dietary restrictions and suitabl fferent disease conditions
- 6. Prakriti (Body Constitution) EachDosha gives certain characteristic qualities to the person, based on which an individual can be classified as belonging to that particular Dosha type An understanding of prakriti gives us a fair idea about our strengths and weakness as per our constitution. This knowledge helps in preventive health care when we our aware about our vulnerabilities and make suitable changes in our diet and lifestyle to balance doshas Prakriti Phenotypes Charaka and Sushruta recognize seven types or categories into which people can be classified, depending on the dominance of the Doshas in their body. They are said to belong to a particular Prakriti or constitution as follows: 1. Vata (V) 2. Pitta (P) 3. Kapha (K) 4. Vatta-Pitta (VP) 5. Vatta Kapha (VK) 6. Pitta-Kapha (PK) 7. Vata-Pitta-Kapha (VPK)
- 7. Certain foods areincompatible in combination or can harm at certain times of the da seasons, in certain geographical conditions. Food is classified as Hita-wholesome and Ahita-unwholesome, according to taste, physiologic and psychologic actions. Development in food availability depends on: . Local climate i. Occupation of people ii. Availability of food stuff According to Ayurveda self-realization is knowing one’s body and tuning it with natu bio-rhythms. Every change in the environment affects the body at gross and subtle levels. Food is a primary way to cater to the changes and remain healthy. 1. Determination of Prakriti by Physical Examination 2. Determination of Prakriti by Interrogation Method
- 8. Ahar Matra: QuantitativeAspects of Food Food is a basic need, fuel for all our activities The quantity of food depends on a number of factors such as age, sex, occupation, ographical location and seasons. Personal preferences like taste, availability, economic tus, cultural and social factors. Ayurveda lays emphasis on eating the right quantity. This in turn depends on the stren he digestive fire. Satiety/satisfaction depends on: Involvement of mind and senses along with the physical process of eating and digesti Sensory (taste, smell, texture, appearance and food type) and cognitive factors Aharasamyakmatra is connected to: Palatability of food Variety of food and pleasantness of food to sensory organs Therefore, the proper matra of Ahar to be consumed is subject to power of ingestion a sistency of food articles i.e. solid and liquid.
- 9. Principles of Aharmatra: equantity of food that does not cause any harm to the Prakriti of a person and gets dig n the right time is the quantity of food specified for a person Ch.Su.5.3 means the quantum of food that does not cause any discomfort to the body. The diges kind of fuel for the body. The quantity of food should be just sufficient as per demand Ch.Su.5.4 e must not eat before time and also long after time and also avoid eating too less or m Su.Su.46.477 hen one eats it should be in matra (right quantity) and neither two slowly nor too fast, w er chewing Su.Su.46.471 one eats in less quantity it leads to asantosha and weakness. If one exceeds quantity it hargy, heaviness, flatulence and loss of appetite Su.Su.46.479 er one has food in the morning, until it digests and there is clear hunger in the evenin not have food, as having a second meal with half digested food in the alimentary cana oy pachakagni (digestive process) Su.Su.46.498
- 10. Quantity of consumption:Division of stomach ording to Charaka : assess the quantity required as per the capacity of the stomach an ke a division of the capacity into three parts. The first part is for solids, the second for uids and the third part must be left free for the interplay of the tridoshas. Empty Solid foods Liquid foods taking food in the right quantity leads to two conclusions: Hina matra (food deficient in quantity) leads to: loss of strength,complexion, body growth, No satiety Udavartaroga (reverse movement of Vata dosha: suppression of the urges, constipation harm to life span oss of vitality
- 11. Adhika matra leadsto vitiation (impairement) of tridoshas Due to Vata: gas, pain, flatulence, aches in the body, dry mouth, giddiness, irregular gestion, stiffness of sides, back and lumbar region, circulation blockages in the veins Due to Pitta: fever, diarrhoea, internal heat, thirst, giddiness, delirium Due to Kapha: nausea and vomiting, distaste, indigestion, lethargy, heaviness of body Classification of food Guru Ahara Laghu Ahara • Heavy • Difficult to digest • Should be taken in right quantity • Examples:- Pishtanna (food prepared from flour), Sugarcane derivatives, milk products, sesame, meat. • Tends to subside Agni • Light • Easy to digest • Does not harm if taken in more quantity • Examples:- Shali rice, • Shashti rice, green gram dal, meat of animals from dry areas • Supports Agni
- 12. Apatarpana (Under nutrition) Santarpana (Over Nutrition) • Consumptionof oily/fatty, sticky, heavy, alcohol, meat from marshy land, snacks made with excess flour, having a sedentary lifestyle can lead to Santarpana related diseases. • Prameha (Diabetes), Inflammatory nodules, skin diseases, anemia, fever, ama disorders, difficult urination, drowsiness, impaired intellect, excessive worry, oedema, obesity, lethargy. Undernutrition causes loss of strength in th body and digestive fire, loss of glow and muscles, fever due to loss of immunity, pai in the chest region, distaste for food, loss o hearing insanity, delirium, diseases of the heart, pain in the joints
- 13. Metabolic Waste: Conceptof Ama ma is apakvannaras – imperfectly digested matter or undigested metabolic waste. It is xic and build up in the body can cause several diseases. The reasons for Ama: Excessive eating Eating before a previous meal is digested ) Eating foods that are heavy, dry, cold, constipating, very sour and unhygienic ) Incompatible and untimely eating If mind is disturbed with negative emotions like grief, anger, worry etc. while eating Certain features of Ama in the body: Thick coating on the toungue Sticky, heavy and smelly stools Stiffness and swelling in the body Bloating Clogged channels Generalized aches and pains Foggy mind
- 14. Aharamatra being subjectiveis dependent on various factors: (i) Prakriti (ii) Age (iii) Occupation (iv) Gender (v) Time of the day, season and geographical location (vi) Young people being productive need more quantity of food (vii)Pitta prakriti have tikshnagni and can have more agni (viii)Men generally need more quantity (ix) Pragnant and lactating women have more nutritional needs (x) Midday meal is the largest meal of the day as the agni is strongest in the body (xi) Winter season is the time when more food is digested (xii)Location: dry land is conducive to agni compared to wetlands.
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- 17. Aharavidhi Visheshayatna Classification of foodsbased on qualitative aspects and special considerations regarding food Food According to Utility Hitkar Wholesome Ahitkar Unwholesome Cow ghee, cow milk, Moong Dal, shashti rice, shali rice, barley, amla, pomegranate, saindhava salt and honey Dry meat and dry vegetables should not be consumed
- 18. Food According to 6-tastes 1. Madhura Sweet 2.Amla Sour 3. Lavana Salty 4. Katu Spicy • Nourishes the body • Pleasing to the sense organ • Promotes strength and lustre • Pacifies pitta and vatta • Pacifies thirst and heat • Promotes healing of wounds of emaciated • Alleviates fainting • Unctuous, cold and heavy • Causes obesity, lethargy • Heaviness • Poor digestion • Dyspnea • Cough • Hardness in bowels • Goitre • Cervical adenitis • Conjunctivitis • Filariasis • pharyngitis • Stimulates digestive fire • Keeps mind alert • Gives strength • Increases salivation • Moistens and digests food • Beneficial for the heart • Light, hot and unctuous • Makes teeth sensitive • Causes thirst • Liquifies kapha • Aggravates pitta • Causes inflammation in muscles • Burning sensation in throat, chest • Can cause swelling • Suppuration in wounds • Digestive and moistening • Vata alleviating • Increases secretions in mouth • Liquefies kapha • Imparts taste to food • Pleasing to the sense organ • Imparts taste to food • Not heavy, unctuous, hot • Vitiates pitta • Causes thirst • Aggravates poison • Weakens teeth • Aggravates inflammation • Grey hair and baldness • Acid gastritis • Eczema • Internal hemorrhage • Causes secretion from nose and eyes • Clears the channels of the sense organs • Causes sweating • Relieves itching • Heals wounds • Pacifies kapha • Checks the coagulation of blood • Light, hot and rough • Can damage sexual potency • Cause mental confusion • Emaciation • Giddiness • Burning in throat • Body heat • Loss of strength • Thirst
- 19. 5. Tikta Bitter • Enhancesappetite • Is anti-poison • Anthelmintic • Alleviates fainting, burning, itching • Provides firmness to skin • Antipyretic • Reduces fat • Rough, cold and light • Dries up the body consttuents • Causes coarseness in channels • Reduces strength • Produces emaciation • Mental confusion • Giddiness • Dryness of mouth 6. Kashaya Astringent • Pacifying • Compressing • Union promoting • Healing • Absorbing • Pacifies kapha and pitta • Rough, cold and slightly lightI • Dries up the mouth • Causes heart ache • Obstructs speech • Constricts body channels • Darkens complexion • Delays digestion • Causes vata disorders • Decreases reproductive potency Food According to Physiological Action Vatakara Pittakara Kaphakara Foods that are atikatu (too spicy), tikta, Kashaya, laghu (light), sheeta(cold), khara(rough) Foods that are atiushna (too hot in potency), tikshana (sharp), amla (sour), lavana(salty) Foods that are atimadhura, amla, lavana, abhishyanda(sticky)
- 20. Food According to Psycological Action SatvaRajas Tamas Salutary influence on mind Stimulating influence Dulling influence Ashtavidh aahara visheshayatana 1. Prakriti (Nature) 2. Kala (Time) 3. Desha (Geographical location) 4. Karana (processing) 5. Samyoga (combinations) 6. Upayoka (consumer) 7. Rashi (quantity) 8. Upayoga Sanstha (Rules for use)
- 21. Natural attribute of asubstance such as heavy, light, cold, hot, smooth, rough, dry. Black gram, pork: heavy ; green gram, deer meat: light Everchanging time as with seasons as well as duration of time in case of disorders. The geographic region that the substance(s) are local or endemic to Preparation or processing of the substance. Samskara done to modify the properties of the substances. Contact of water and fire, by cleaning, churning, by place, by time, by infusing, vessel used for storage or processing Samyo ga Upayok ta Combination of two or more substances. Combinations brings out peculiarities that are not seen in case of individual substances Consumer of food. Oka Satmya (adaptation developed by habit or practice.)varies from person to person Rashi Consists of sarvagraha (whole unit or substance) and parigraha (part of the substance or individual parts of Prakriti Kala Desha Karana Upayog aSanst ha Dietary rules depending on the digestible features of food consumed
- 22. Classification of fooditems according to source Shukha dhanyavarga-Monocotlyledons-rice, wheat, maize, corn, barley, millets Rice is cold, sweet, lubricant- quells all the three doshas Wheat is cold, heavy, lubricant-relieves Vata Barley is cold, light, sweet, astringent Shamidhanyavarga- Dicotyledons-pulses / legumes Green gram is astringent, rough, sweet and cold – relieves Kapha and Pitta Black gram is lubricant, hot, sweet, heavy, good for vata, aphrodisiac strengtheni Red kidney bean is sweet, rough, astringent, heavy. Alleviate kapha, laxative Horse gram is hot, astringent, promotes menstrual cycle Sesame is hot, sweet, bitter, lubricant. Pacifies vata, increases pitta, good for skin Shaka varga – Vegetables Ginger- relieves Vata and Kapha Raddish- relieves all three doshas Coriander-appetising, cooling Spring onion- increases Kapha, relieves Vata, strength promoting, appetising
- 23. • Phala varga-fruits Grapes are sweet, cold, lubricant,. Alleviates vata and kapha, good for the respiratory and digestive system Mango- relieves Vata. Juice good for sunstroke Pomegranate is sour, astringent, sweet, lubricant. Relieves Vata, compatible with Vata and Pitta, controls diarrhoea • Gorasavarga- Milk and milk products Cow milk is sweet, cold, soft, lubricant. Increases immunity. Buffalo milk is heavy, rich in fat Buttermilk- relieves Vata- increases strength Fresh butter improves appetite, good for facial paralysis. Cow ghee- cold, sweet-pacifies Vata and Pitta, best of all fats • Mamsavarga- Meat Used in conditions where muscle building is required • Madhya Varga- wine, fermented products • Ikshu Varga- sugarcane products • Jala Varga- water and beverages • Kritannavarga- cooked and processed food • Aharaupayogivarga- accessories- oils, spices, salts, nuts
- 24. Food According to Seasons Hemant season Avoidcold and light foods that can increase vata Shishira season Food and drinks that are spicy, astringent and bitter in taste should be consumed. Light and cold food to be avoided. Vasanta season Avoid heavy to digest, sour, unctuous and sweet food items Grishma season Sweet, cold, liquid and unctuous qualities considered wholesome Varsha season Sour, Salty and unctuous food to be consumed to alleviate Vata Sharada season Sweet, light, cold and slightly bitter, pitta alleviating properties should be taken in proper quantity
- 25. Satvic, Rajasic andTamasic Concepts • Introduced in Ayurveda through the Samkhya philosophy • Bhagavad Gita also emphasizes the Trigunas: Satva, Rajas and Tamas • Constituents of the mind • Rajas and Tamas doshas that must be controlled by Satva • In treatment of mental disturbances, Aahara, Vihara and Aushadha, needs to control Rajas and tamas and Satvaguna needs to be upheld • Satva : awareness • Rajas: driving factor • Tamas: considered as inertia or ignorance. • Tridoshas must be in balance for physical health, trigunas also must be in balance for mental health
- 27. Definition of Trigunasfrom Samkhya darsana • Satva is Priti (Sukha) or happiness and is characterized by Prakash or illumination • Rajas is Apriti (Dukha) or unhappiness and is characterized by pravartan or motivation. Drive, competitiveness and material pursuits come underRajasika traits • Tamas is Vishada (moha) or delusion and is controlled by niyaman or control. Ignorance, illusion, darkness, lethargy come under tamasika traits • Susrutha Samhita explains the traits of Satvika, Rajasika and Tamasika mind Mind that is predominantly Satvika can take right decisions, has the ability of discriminating between right and wrong, can maintain balance in joy or sorrow, and has the qualities of truth, dharma, belief in a higher power, knowledge, intellect, cognition and memory, courage and the ability to do work without getting attached to it. Su.Sa 1.23 Mind that is predominantly Rajasika is filled with unhappiness, restlessness, dissatisfaction, ego, falsehood, lack of kindness and compassion, deceit, pleasure seeking and anger Su.Sa 1.24
- 28. Stress Related Aspectsof Food Saririkalesa Manasikaikales a The Vata and Pitta prakriti types are more vulnerable to stress than Kapha type Rajas and Tamas are liable to become psychological doshas and need to be controlled by Satva. All the factors that can uphold Satva including Satvic diet help in overcoming stress. A Satvik person has lot of stress endurance. A Rajasik person develops stress endurance with a support system. Whereas a tamasika person does not endure stress even with support. Impact of Foods on Trigunas Satvika Food Ayu vivardhana – promotes longevity Satva vivardhana- improves mental capacity Bala vivardhana- increases strength Arogya vivardhana- conducive to health Sukha vivardhana- gives a pleasant feelin Preeti vivardhana- harmonius Hydrating, unctuousness, stable, good fo heart Fresh fruits, vegetables, most whole grains, legumes, nuts, honey, jagg
- 29. Rajasik FoodSpicy, bakedfood, pulses, onion, garlic, caffeinated drinks, alcohol, me Causes sorrow (Dukha) Causes grief (Shoka) Disease causing (Amya Prada) Spicy, sour, salty, sharp,dry Causes hyper acidity (Vidahi) Tamasik Food Stale, contaminated, frozen, canned, processed and junk food Harmful to brain (Amedhya) Devoid of freshness (gatha rasa) Having bad odour (Pooti) Contaminated (Paryushita) Taking left over food (Ucchista)
- 30. Dinacharya and Ritucharya:Daily regimen and Seasonal regimen • Concepts prescribed based on weather patterns throughout the day and through the year. • These changes can affect a healthy human. • Certain regimens prescribed to adapt during change of climate and to avoid getting sick • Measures for capitalizing on the freshness of morning, imbibing personal hygiene, oral, eye and nasal care. • Reason for preventive and promotive health care
- 31. Dinacharya Maintaining and excellinggoals. • Set of practices one adopts from the time one wakes up • Performed to prolong ayu or lifespan 1. Importance of Brahma muhurta (waking up before last three hours of sunlight) 2. Ponder over the food taken and digestion of the food consumed the previous day 3. Elimination of wastes Clean teeth with twigs - Arka (Calotropis procera), Vaga (Ficus benghalensis), Khadira (Acacia catechu), karanja (pongamia pinnata), Kakubha (Terminalia arjuna). The tip of the twig should be chewed a liitle to make it as a brush. The
- 32. 5. Apply aspecial type of collyrium called “Sauveera Anjana” to the eyes. It should be applied daily. “Rasanjana” (aqueous extract of Berberis aristata) should be applied once in a week to drain out secretions from the eyes. Calotropis procera Ficus benghalensis Acacia catechu Terminalia arjuna 4. Tongue Scrapping: Clean with metal scrapper. 6. Instilling of nasal drops, oil pulling, fumigation or inhalation of medicated smoke, chewing of betel leaves
- 33. 7. Abhyanga donedaily in the morning to delay ageing, relieve tiredness, aches and pains • improves vision, nourishes body tissues, enhances age, induces good sleep, improves skin tone and complexion. Abhyanga ("oil massage") is a form of ayurvedic therapy that involves massage of the entire body from the head to the toe with Dosha-specific warm herb-infused oil • Massage should be done on ears, head and legs. Should be avoided when there is increase of Kapha in the body, soon after Shodhana (Panchakarma procedure) and during indigestion. • Oil application on head prevents headache, baldness, premature greying. Oil installation in ears prevents Vata diseases and deafness. Foot massage helps in promoting healthy sleep.
- 34. 8. Exercise bringsabout (i) Lightness (ii) improves work capacity (iii) Increases digestion power (iv) Burns fat (v) Brings body into good shape • People with Vata and Pitta type diseases, children, elders, people with indigestion problems should avoid exercise • Exercise should be done till ones half strength 9. After exercise time for bath • Improves digestion • Acts as aphrodisiac • Helps get rid of dirt, waste products, sweat, tiredness, excessive thirst, burning sensation, germs
- 35. Seasons, Body staminaand Tridoshas Ritucharya : health promotion and preventive health care
- 36. Adana kala:summer solstice Moisture from ponds, lakes, rivers, seas and from vegetation, animals and humans is pulled into the atmosphere Visarga kala: winter solstice Moisture is returned to the water sources, land and living beings. It is a time when people generally feel strong
- 37. Seasons and Lifestyles HemantRitu (Winter) Food to be consumed: unctuous, sour and salty. Meat of fatty, aquatic and marshy animals. Honey is advised consuming, milk products, cane sugar products, fats and oil, warm water. Massaging, applying oil on the head, sunbathing helps in sustaining in cold winters. Shisira Ritu (Late winter) All of the above needs to be followed. Stay in less windy and warmer shelters Things to be avoided: food and drinks that are pungent, bitter and astringent, Vata vitiating, light to digest and cold in properties
- 38. Vasanta Ritu (spring) Food to be consumed: food made up of barley and wheat Purification procedures like Vamana(emesis) should be done. Avoid heavy to digest, sour, unctuous and sweet food items A person should apply the paste of Chandana (Santalum album) and Aguru on the body. Food to be consumed: sweet, cold, liquid and unctuous Cold and sweet Mantha , meat of wild animals and birds ghee and milk with shali rice. Salty, sour, pungent and hot food should be avoided During daytime one should sleep in cool shelter and during night after applying Chandan on the body sleep on airy roof or terrace of the house Grishma Ritu (summer season)
- 39. Varsha Ritu (rainy season) Food to be consumed: sour, salty and unctuous, old barley, wheat and Shali rice along with meat and processed soup One should practice Pragharsha (friction massage), Udvartana (dry massage), Snana (bath), wear light and clean clothes and reside in a humid free place Sharad Ritu (Autumn season) Food to be consumed: sweet, light, cold and slightly bitter, shali rice, barley and wheat Exposure to sun, intake of muscle fat and oil, exposure to dew, meat of aquatic and marshy animals, alkaline preparations and curd needs to be avoided One should not sleep during the daytime and restrict exposure to easterly winds