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|title=Daily regimen for preservation of health(dinacharya)

|title=Daily regimen for preservation of health(dinacharya)

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<p style="text-align:justify;">[[Ayurveda]] emphasizes on the preservation of health and prevention of diseases as its primary objective. Daily regimen (dinacharya), seasonal regimen (ritucharya), dietetic rules ([[ahara vidhi]]), and code of conduct (sadvritta) are prescribed for healthy and long life.  

Ayurveda emphasizes on the preservation of health and prevention of diseases as its primary objective. Daily regimen (dinacharya), seasonal regimen (ritucharya), dietetic rules (ahara vidhi), and code of conduct (sadvritta) are prescribed for healthy and long life.  

<br/>The classically prescribed daily routine or regimen is followed with due consideration of one's body constitution (deha [[prakriti]]), strength (bala), age (vaya), season (ritu), and any existing disease condition ([[vyadhi]]).[ SAT-J.9]<ref>Available from http://namstp.ayush.gov.in/#/sat</ref>

The classically prescribed daily routine or regimen is followed with due consideration of one's body constitution (deha prakriti), strength (bala), age (vaya), season (ritu), and any existing disease condition (vyadhi).[ SAT-J.9]<ref>Available from http://namstp.ayush.gov.in/#/sat</ref>

 

This article deals with the critical review of these daily regimens and their importance in the contemporary views.

This article deals with the critical review of these daily regimens and their importance in the contemporary views.

{{Infobox

{{Infobox

|label5 = Correspondence email

|label5 = Correspondence email

|data5 = carakasamhita@gmail.com

|data5 = dryogeshdeole@gmail.com, carakasamhita@gmail.com

 

 

|label6 = Date of first publication:

|label8 = DOI

|data6 = February 18, 2021

|data8 = 10.47468/CSNE.2021.e01.s09.044

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*application of collyrium in the eye (anjana)  

*application of collyrium in the eye (anjana)  

*nasal instillation of oil (nasya)  

*nasal instillation of oil ([[nasya]])  

*oil pulling in the mouth (gandusha)  

*oil pulling in the mouth (gandusha)  

*bath (snana)  

*bath (snana)  

*professional activities by observing good social conduct can be started after this morning routine. [A. Hr. Sutra Sthana 2]

*professional activities by observing good social conduct can be started after this morning routine. [A.Hr.Sutra Sthana 2]

These procedures are aimed specifically at preserving health of sense organs. It makes the person more productive and improves the quality of life.  

These procedures are aimed specifically at preserving health of sense organs. It makes the person more productive and improves the quality of life.  

== Wake up in early morning==

== Wake up in early morning==

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The first step of setting a daily routine is fixing a proper time to wake up in the morning. It helps to maintain the natural circadian rhythm.The recommended time to wake up is about 45 minutes to 1 hour before sunrise, known as "brahma muhurta". It is the best time to start the daily activities and has many positive benefits on physical and mental health [ A. S. Sutra Sthana 3/2].  

The first step of setting a daily routine is fixing a proper time to wake up in the morning. It helps to maintain the natural circadian rhythm.The recommended time to wake up is about 45 minutes to 1 hour before sunrise, known as "brahma muhurta". It is the best time to start the daily activities and has many positive benefits on physical and mental health [A.S.Sutra Sthana 3/2].  

In a study assessing the relationship between physical activity and daily lifestyle habits it was observed that early waking time has significant positive correlations with children's physical activity level.<ref>Kohyama J. Early rising children are more active than late risers. Neuropsychiatr Dis Treat. 2007;3(6):959-963. doi:10.2147/ndt.s2087</ref>  Studies have shown that late wake-up time was associated with an unfavorable activity and weight status profile.<ref>Olds TS, Maher CA, Matricciani L. Sleep duration or bedtime? Exploring the relationship between sleep habits and weight status and activity patterns. Sleep. 2011;34(10):1299-1307. Published 2011 Oct 1. doi:10.5665/SLEEP.1266</ref>  Another study regarding self-reported health status, using evening and morning lateness scales (E and M) of the sleep-wake pattern indicates that healthier respondents prefer earlier wake-up times.<ref>Arcady A. Putilov (2008) Association of morning and evening lateness with self-scored health: Late to bed and early to rise makes a man healthy in his own eyes, Biological Rhythm Research, 39:4, 321-333, DOI: 10.1080/09291010701424853</ref>

In a study assessing the relationship between physical activity and daily lifestyle habits it was observed that early waking time has significant positive correlations with children's physical activity level.<ref>Kohyama J. Early rising children are more active than late risers. Neuropsychiatr Dis Treat. 2007;3(6):959-963. doi:10.2147/ndt.s2087</ref>  Studies have shown that late wake-up time was associated with an unfavorable activity and weight status profile.<ref>Olds TS, Maher CA, Matricciani L. Sleep duration or bedtime? Exploring the relationship between sleep habits and weight status and activity patterns. Sleep. 2011;34(10):1299-1307. Published 2011 Oct 1. doi:10.5665/SLEEP.1266</ref>  Another study regarding self-reported health status, using evening and morning lateness scales (E and M) of the sleep-wake pattern indicates that healthier respondents prefer earlier wake-up times.<ref>Arcady A. Putilov (2008) Association of morning and evening lateness with self-scored health: Late to bed and early to rise makes a man healthy in his own eyes, Biological Rhythm Research, 39:4, 321-333, DOI: 10.1080/09291010701424853</ref>

==Gut hygiene(shaucha vidhi)==  

==Gut hygiene(shaucha vidhi)==  

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On waking up, the first activity should be micturition and defecation because this process cleans the metabolic wastes (mala) accumulated in body during night. The urge to defecate in the morning is indicator of good digestive health and gut motility. The time, frequency, and duration of defecation are assessed clinically for examination of quality of digestion (agni) and gut pattern (koshtha).Frequent and long-time suppression of urge of defecation and urination can cause serious disorders.[Cha.Sa.[[Sutra Sthana]] 7/3-6]  

On waking up, the first activity should be micturition and defecation because this process cleans the metabolic wastes ([[mala]]) accumulated in body during night. The urge to defecate in the morning is indicator of good digestive health and gut motility. The time, frequency, and duration of defecation are assessed clinically for examination of quality of digestion ([[agni]]) and gut pattern (koshtha).Frequent and long-time suppression of urge of defecation and urination can cause serious disorders.[Cha.Sa.[[Sutra Sthana]] 7/3-6]  

A survey study regarding bowel habits indicates that the most common bowel habit of once daily was a minority practice in both sexes in the modern era. A regular 24-hour cycle was apparent in only 40% of men and 33% of women. But the most common time in which defecation occurs is the early morning itself.<ref>Heaton KW, Radvan J, Cripps H, Mountford RA, Braddon FE, Hughes AO. Defecation frequency and timing, and stool form in the general population: a prospective study. Gut. 1992;33(6):818-824. doi:10.1136/gut.33.6.818.</ref>   

A survey study regarding bowel habits indicates that the most common bowel habit of once daily was a minority practice in both sexes in the modern era. A regular 24-hour cycle was apparent in only 40% of men and 33% of women. But the most common time in which defecation occurs is the early morning itself.<ref>Heaton KW, Radvan J, Cripps H, Mountford RA, Braddon FE, Hughes AO. Defecation frequency and timing, and stool form in the general population: a prospective study. Gut. 1992;33(6):818-824. doi:10.1136/gut.33.6.818.</ref>   

===Brushing teeth(dantapavana)===

===Brushing teeth(dantapavana)===

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Chewing of herbal stems, 9 inches long and girth equal to little finger, is recommended for cleansing effect on teeth. [A.Hr.Sutra Sthana 2/2-3]  It is comparable with the brushing of teeth with specially designed toothbrushes in the modern era. Teeth shall be cleaned after waking up in the morning, taking food, and before sleep. [A.Hr. Sutra Shana 2/2], [Cha. Sa. Sutra Sthana 5/71]

Chewing of herbal stems, 9 inches long and girth equal to little finger, is recommended for cleansing effect on teeth. [A.Hr.Sutra Sthana 2/2-3]  It is comparable with the brushing of teeth with specially designed toothbrushes in the modern era. Teeth shall be cleaned after waking up in the morning, taking food, and before sleep. [A.Hr.Sutra Shana 2/2], [Cha.Sa.[[Sutra Sthana]]5/71]

These herbal sticks should be either astringent (kashaya), acrid (katu), bitter (tikta) or sweet (madhura) in taste. [Su. Sa. Chikitsa Sthana 24/6] The sticks are first crushed at one end, then chewed slowly without injuring the gums. [Cha. Sa. Sutra Sthana 5/71-72]

These herbal sticks should be either astringent (kashaya), acrid (katu), bitter (tikta) or sweet (madhura) in taste. [Su.Sa.Chikitsa Sthana 24/6] The sticks are first crushed at one end, then chewed slowly without injuring the gums. [Cha.Sa.[[Sutra Sthana]] 5/71-72]

Pongamia pinnata (karanja), Nerium indicum (karavira), Calotropis gigantean Linn (arka), Aganosma dichotoma (malati), Terminalia arjuna Roxb (arjuna), Terminalia tomentosa (asana), Ficus benghalensis (vata), Acacia catechu (khadira), Vateria indica Linn.(sarja), Acacia farnesiana Wild(arimeda), Achyranthes aspera(apamarga) are the medicinal plants mentioned for making chewing herbal brushes.[Cha. Sa. Sutra Sthana 5/73], [A. S. Sutra Sthana 3/5]

Pongamia pinnata (karanja), Nerium indicum (karavira), Calotropis gigantean Linn (arka), Aganosma dichotoma (malati), Terminalia arjuna Roxb (arjuna), Terminalia tomentosa (asana), Ficus benghalensis (vata), Acacia catechu (khadira), Vateria indica Linn.(sarja), Acacia farnesiana Wild(arimeda), Achyranthes aspera(apamarga) are the medicinal plants mentioned for making chewing herbal brushes.[Cha.Sa. [[Sutra Sthana]] 5/73], [A.S.Sutra Sthana 3/5]

With reference to the individual's constitution and dominant [[dosha]], the suitable herbal stick is selected based on its dominant taste (rasa).<ref>Athavale VB. Dentistry in Ayurveda [Danta-Shastra]. New Delhi: Chaukhamba Sanskrit Pratishthan; 1999</ref>  

With reference to the individual's constitution and dominant [[dosha]], the suitable herbal stick is selected based on its dominant taste (rasa).<ref>Athavale VB. Dentistry in Ayurveda [Danta-Shastra]. New Delhi: Chaukhamba Sanskrit Pratishthan; 1999</ref>  

|[[Vata]] predominant || Sweet(madhura), Astringent(kashaya)||Glycyrrhiza glabra(madhuka),Acacia catechu (khadira)

|[[Vata]] predominant || Sweet(madhura), Astringent(kashaya)||Glycyrrhiza glabra(madhuka),Acacia catechu (khadira)

|-

|-

|[[Pitta]]Predominant|| Bitter(tikta)|| Azadirachta indica(nimba)

|[[Pitta]] predominant|| Bitter(tikta)|| Azadirachta indica(nimba)

|-

|-

|[[Kapha]] Predominant||Pungent(katu)|| Pongamia pinnata(Karanja), Calotropis gigantean Linn (arka)

|[[Kapha]] predominant||Pungent(katu)|| Pongamia pinnata(Karanja), Calotropis gigantean Linn (arka)

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b)Gargling (kavala graha): A suitable amount of liquid is retained in mouth for gargling.

b)Gargling (kavala graha): A suitable amount of liquid is retained in mouth for gargling.

Oil pulling using sesame oil is recommended as a daily routine. It imparts strength to the jaws, clarity to the voice, excellent gustatory sensation and gives protection from dryness of throat, lips, dental caries etc. It has a good role in preventing and curing both local and systemic illnesses.[Cha. Sa. Sutra Sthana 5/7-79]

Oil pulling using sesame oil is recommended as a daily routine. It imparts strength to the jaws, clarity to the voice, excellent gustatory sensation and gives protection from dryness of throat, lips, dental caries etc. It has a good role in preventing and curing both local and systemic illnesses.[Cha.Sa.[[Sutra Sthana]] 5/7-79]

   

   

In a study, the oil pulling therapy showed reduction in the plaque index, modified gingival scores, and total colony count of aerobic microorganisms in the plaque of adolescents with plaque-induced gingivitis.<ref>Asokan S, Emmadi P, Chamundeswari R. Effect of oil pulling on plaque induced gingivitis: A randomized, controlled, tripleblind study. Indian J Dent Res 2009;20:47-51.</ref>  Oil pulling is observed to bring improvement in oral hygiene when practiced correctly and regularly.<ref>Shanbhag VK. Oil pulling for maintaining oral hygiene - A review. J Tradit Complement Med. 2016;7(1):106-109. Published 2016 Jun 6. doi:10.1016/j.jtcme.2016.05.004</ref>  The tongue influences and interacts with the body systems. Its dysfunction leads to different local and systemic pathologies.<ref>Bordoni B, Morabito B, Mitrano R, Simonelli M, Toccafondi A. The Anatomical Relationships of the Tongue with the Body System. Cureus. 2018;10(12):e3695. Published 2018 Dec 5. doi:10.7759/cureus.3695</ref>  

In a study, the oil pulling therapy showed reduction in the plaque index, modified gingival scores, and total colony count of aerobic microorganisms in the plaque of adolescents with plaque-induced gingivitis.<ref>Asokan S, Emmadi P, Chamundeswari R. Effect of oil pulling on plaque induced gingivitis: A randomized, controlled, tripleblind study. Indian J Dent Res 2009;20:47-51.</ref>  Oil pulling is observed to bring improvement in oral hygiene when practiced correctly and regularly.<ref>Shanbhag VK. Oil pulling for maintaining oral hygiene - A review. J Tradit Complement Med. 2016;7(1):106-109. Published 2016 Jun 6. doi:10.1016/j.jtcme.2016.05.004</ref>  The tongue influences and interacts with the body systems. Its dysfunction leads to different local and systemic pathologies.<ref>Bordoni B, Morabito B, Mitrano R, Simonelli M, Toccafondi A. The Anatomical Relationships of the Tongue with the Body System. Cureus. 2018;10(12):e3695. Published 2018 Dec 5. doi:10.7759/cureus.3695</ref>  

The sense organs like eye, ear, nose and skin are also protected by various measures in daily routine.

The sense organs like eye, ear, nose and skin are also protected by various measures in daily routine.

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==Eye care==

==Eye care==

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== Exercise (vyayama) ==

== Exercise (vyayama) ==

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Well co-ordinated and balanced movements are included in execrcise (vyayama). Regular exercise renders body light and efficient in activities, improves digestive power and wanes obesity. Healthy individuals, who are habituated to fat rich diet should routinely practice exercise especially during winter and spring seasons. In other seasons, it can be performed moderately. [A. Hr. Sutra Sthana 2/11-13]  

Well co-ordinated and balanced movements are included in execrcise (vyayama). Regular exercise renders body light and efficient in activities, improves digestive power and wanes obesity. Healthy individuals, who are habituated to fat rich diet should routinely practice exercise especially during winter and spring seasons. In other seasons, it can be performed moderately. [A.Hr.Sutra Sthana 2/11-13]  

Research shows  that exercise is as beneficial as a medicine for health. As for any other drug, amount of exercise is equally important based on personified requirements and conditions.<ref>Vina J, Sanchis-Gomar F, Martinez-Bello V, Gomez-Cabrera MC. Exercise acts as a drug; the pharmacological benefits of exercise. Br J Pharmacol. 2012;167(1):1-12. doi:10.1111/j.1476-5381.2012.01970.x</ref>  The optimum limit of exercise is upto half strength of the person.  

Research shows  that exercise is as beneficial as a medicine for health. As for any other drug, amount of exercise is equally important based on personified requirements and conditions.<ref>Vina J, Sanchis-Gomar F, Martinez-Bello V, Gomez-Cabrera MC. Exercise acts as a drug; the pharmacological benefits of exercise. Br J Pharmacol. 2012;167(1):1-12. doi:10.1111/j.1476-5381.2012.01970.x</ref>  The optimum limit of exercise is upto half strength of the person.  

Exercise is not recommended in diseases due to vitiation of [[vata]] and [[pitta]], tender children, and aged persons. Excessive exercise beyond ones capacity, can cause excessive thirst (trushna), emaciation(kshaya), dyspnoea(pratamaka), bleeding disorders(raktapitta), fatigue, cough, fever, and vomiting. [A. Hr. Sutra Sthana 2/14].  

Exercise is not recommended in diseases due to vitiation of [[vata]] and [[pitta]], tender children, and aged persons. Excessive exercise beyond ones capacity, can cause excessive thirst (trushna), emaciation(kshaya), dyspnoea(pratamaka), bleeding disorders(raktapitta), fatigue, cough, fever, and vomiting. [A.Hr.Sutra Sthana 2/14].  

Moderate and regular exercise can prevent many life style disorders.

Moderate and regular exercise can prevent many life style disorders.

Studies have shown the evidences for the effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases (e.g., cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis) and premature death.<ref>Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006;174(6):801-809. doi:10.1503/cmaj.051351</ref>   

Studies have shown the evidences for the effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases (e.g., cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis) and premature death.<ref>Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006;174(6):801-809. doi:10.1503/cmaj.051351</ref>   

After exercise it is recommended to massage the entire body comfortably. [A. Hr. Sutra Sthana 2/13]

After exercise it is recommended to massage the entire body comfortably. [A.Hr.Sutra Sthana 2/13]

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===Hair care===

===Hair care===

Daily application of oil on head (shiro abhyanga) promotes the growth of healthy and long hairs.It prevents the disorders of scalp and hairs.[Su. Sa. Chikitsa Sthana 24/25]  

Daily application of oil on head (shiro abhyanga) promotes the growth of healthy and long hairs.It prevents the disorders of scalp and hairs.[Su.Sa.Chikitsa Sthana 24/25]  

Various kinds of hair oils are available for promoting hair growth and also for specific conditions like dandruff, hair fall etc. Research studies are carried out to evaluate the effect of different oils like mineral oil, sunflower oil and coconut oil. These  oils are used as the bases in majority of the commercial hair oils. The observation in research shows that coconut oil reduced the protein loss remarkably when used as a pre-wash and post-wash grooming product, in comparison with other oils.<ref>Rele AS, Mohile RB. Effect of mineral oil, sunflower oil, and coconut oil on prevention of hair damage. Journal of Cosmetic Science. 2003 Mar-Apr;54(2):175-192</ref>  

Various kinds of hair oils are available for promoting hair growth and also for specific conditions like dandruff, hair fall etc. Research studies are carried out to evaluate the effect of different oils like mineral oil, sunflower oil and coconut oil. These  oils are used as the bases in majority of the commercial hair oils. The observation in research shows that coconut oil reduced the protein loss remarkably when used as a pre-wash and post-wash grooming product, in comparison with other oils.<ref>Rele AS, Mohile RB. Effect of mineral oil, sunflower oil, and coconut oil on prevention of hair damage. Journal of Cosmetic Science. 2003 Mar-Apr;54(2):175-192</ref>  

The sequence of massage, exercise and bath is adjusted suitably as per the need of the individual.

The sequence of massage, exercise and bath is adjusted suitably as per the need of the individual.

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== Importance of diet==

== Importance of diet==

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== Summary ==  

== Summary ==  

Daily regimen includes various procedures to be followed for preservation of health of various body parts. The time of waking up, taking meals, professional activities, and sleep shall be regular to maintain equilibrium inside body. All the procedures and observation of code of conduct is beneficial for preservation of mental health and spiritual health, too. The procedures impart cosmetic, anti-ageing and longevity benefits. Appropriate observation of daily regimen can prevent variety of lifestyle disorders and reduce global burden of disease significantly.   

Daily regimen includes various procedures to be followed for preservation of health of various body parts. The time of waking up, taking meals, professional activities, and sleep shall be regular to maintain equilibrium inside body. All the procedures and observation of code of conduct is beneficial for preservation of mental health and spiritual health, too. The procedures impart cosmetic, anti-ageing and longevity benefits. Appropriate observation of daily regimen can prevent variety of lifestyle disorders and reduce global burden of disease significantly.   

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== References ==

==More Information==  

 

== References ==

== Related chapters ==  

[[Matrashiteeya Adhyaya]], [[Tasyashiteeya Adhyaya]], [[Naveganadharaniya Adhyaya]], [[Indriyopakramaniya Adhyaya]]

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