dr. pratibha shah aapna – national ayurveda convention 2009 1 health through diet, an ayurvedic...
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Dr. Pratibha Shah AAPNA – National Ayurveda Convention 2009
1
Health through Diet, an Ayurvedic Perspective
Dr. Pratibha ShahMD (Ayu.)
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AAPNA - National Ayurveda Convention 2009 2Dr. Pratibha Shah
Diet Rat RaceLifestyle Fast PaceMeditation STRESS
The Spectrum
DISEASEHEALTH
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AAPNA - National Ayurveda Convention 2009 3Dr. Pratibha Shah
Introduction
Three pillars of Health:• Aahaar (Diet)• Nidra (Sleep)• Brahmacharya (Controlled celibacy)
(Ch. Soo. 11/35)
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AAPNA - National Ayurveda Convention 2009 4Dr. Pratibha Shah
Importance of Aahaar
• Of the three pillars of health, aahaar or diet is the most important, and that is why it is mentioned first
• Of all the factors that are responsible for the growth and development of the human body, diet is the most important.
(Ch. Sh. 6/12)
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AAPNA - National Ayurveda Convention 2009 5Dr. Pratibha Shah
Definition of Aahaar
• That which is swallowed through the throat• That which is swallowed and nourishes various
body tissues• That which is swallowed and has a conducive
effect on the body
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AAPNA - National Ayurveda Convention 2009 6Dr. Pratibha Shah
Types of Aahaar
Based on source: • Sthaavar (plant based)• Jaangam (animal based)
Based on effect on body:• Beneficial/conducive• Harmful/non-conducive
(Ch. Soo. 25/36)
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AAPNA - National Ayurveda Convention 2009 7Dr. Pratibha Shah
Types of Aahaar cont’d
Based on usage:• Ashit (food that is put into the mouth, e.g. Rice)• Peet (food that is drunk, e.g. fruit juice)• Leedh (food that is licked, e.g. pickle)• Khadit (food that is bitten to eat, e.g. meat,
corn, bread)
(Ch. Soo. 25/36)
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AAPNA - National Ayurveda Convention 2009 8Dr. Pratibha Shah
Types of Aahaar cont’d
Based on rasa (taste):• Madhur (sweet)• Amla (sour)• Lavan (salty)• Katu (spicy)• Tikta (bitter)• Kashaya (astringent)
(Ch. Soo. 25/36)
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AAPNA - National Ayurveda Convention 2009 9Dr. Pratibha Shah
Types of Aahaar cont’d
Based on properties:Guru-laghu (heavy, light), Mridu-kathin (soft, hard)Sheet-ushn (cold, hot), Vishad-picchil (clear,
unctuous)Snigdh-Rooksh (oily, dry), Sthir-sar (firm, moving)Shlakshan-khar (smooth, rough),Mand-teekshn (slow, piercing), Sookshm-sthool (micro, macro)Sandra-Drav (Viscous, liquid) (Ch. Soo. 25/36)
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AAPNA - National Ayurveda Convention 2009 10Dr. Pratibha Shah
Hitaahaar (Beneficial or conducive diet)
Hitaahaar:• Is panchbhautik, because every individual is
panchbhautik (made up of 5 components – Earth, Water, Fire, Air, Space)
• Has shadras, or has all or most of the 6 rasas or has rasas according to prakruti (body type)
• Is liked by the one eating• Is clean and pure• Not very hot• Has been freshly prepared (Ch. Soo. 25/33)(Su. Soo.
46/465)
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AAPNA - National Ayurveda Convention 2009 11Dr. Pratibha Shah
Importance of hitaahaar (conducive diet)
• It is only hitaahaar that is solely responsible for shareer vriddhi (growth and development of the body) and maintenance of health. On the contrary, ahitaahaar (inconducive diet)is responsible for disease development.
• Although there are other factors in the development of the body, aahaar is the most important
(Ch. Soo. 25/33)
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AAPNA - National Ayurveda Convention 2009 12Dr. Pratibha Shah
Fundamentals and rules of Aahaar
• Food should be prepared and served by well wishing people or aids.
• The kitchen/cooking area should be clean and not congested
• For kings, testing for poisoning should be done before food is served.
(Su. Soo. 46/451-453)
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AAPNA - National Ayurveda Convention 2009 13Dr. Pratibha Shah
Fundamentals and rules of Aahaar (cont’d)
Rules for vessels or containers:• Ghee should be served in cast iron bowls• Drinks like water to be served in silver containers, clay
glasses, glasses made up of alum or glass; or boiled and cooled water can be stored and served in brass containers.
• Drinks like alcohol or cold drinks should be served in containers made up of clay, glass or alum.
(Su. Soo. 46/454-455)
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AAPNA - National Ayurveda Convention 2009 14Dr. Pratibha Shah
• Fruit juices, soups and liquid food should be served in silver containers.
• Dry accompaniments to the food, and food processed with yogurt should be served in containers made of gold.
• Food and fruits to be served on clean leaves of banana, palash (Butea monosperma), etc.
(Su. Soo. 46/456)
Fundamentals and rules of Aahaar (cont’d)
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AAPNA - National Ayurveda Convention 2009 15Dr. Pratibha Shah
Rules for serving:• The one being served should be seated on even,
clean ground.• The serving area should be pleasant, not a
thorough fare, and should be fragrance, flowers and other things that are pleasant to the senses, around him.
(Su. Soo. 46/457)
Fundamentals and rules of Aahaar (cont’d)
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AAPNA - National Ayurveda Convention 2009 16Dr. Pratibha Shah
• Fruits, solids and other dry edibles like paapad (cracker), etc. should be placed on the right side of the plate.
• All liquids like water, fruit juice, soup, alcohol, etc. should be placed on the left side of the plate.
(Su. Soo. 46/458)
Fundamentals and rules of Aahaar (cont’d)
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AAPNA - National Ayurveda Convention 2009 17Dr. Pratibha Shah
• Sweets and jaggery preparations should be placed towards the front portion of the plate.
• After having placed all these accompaniments, the server should carefully and respectfully serve the main dishes in the center of the plate.
• Dishes should be served in order of liking, starting with the least favorite dish and ending with the most favorite.
(Su. Soo. 46/459)
Fundamentals and rules of Aahaar (cont’d)
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AAPNA - National Ayurveda Convention 2009 18Dr. Pratibha Shah
Rules for the one eating:• Should be hungry• Should sit straight on a slightly elevated seat• Should eat in silence focusing on the food• Should eat not too fast, nor too slow, chewing
many times before swallowing• Should rinse mouth when changing rasa• Should drink sips of water in between meals • Should floss with herb twig or silver/brass wire,
after meals
Fundamentals and rules of Aahaar cont’d
(Su. Soo. 46/471, 489)
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AAPNA - National Ayurveda Convention 2009 19Dr. Pratibha Shah
Rules for the one eating: Do not eat –• Before or after meal time• Less or more• Contaminated, uncovered, spoilt, burnt food.• Left over food• Food that you do not like, or that which tastes
and smells bad• Food that has not been cooked properly• Food that has been reheated, was cooked long
time back or is very cold. (Su. Soo. 46/477-481)
Fundamentals and rules of Aahaar cont’d
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AAPNA - National Ayurveda Convention 2009 20Dr. Pratibha Shah
Rule for order of rasas while eating:• Madhur rasa should be consumed first• Amla and lavan rasas should be consumed in the
middle• Katu, Tikta and Kashaya rasas should be taken
at the end.
(Su. Soo.
46/466)
Fundamentals and rules of Aahaar cont’d
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AAPNA - National Ayurveda Convention 2009 21Dr. Pratibha Shah
Rule for optimum serving:• According to one’s agni (digestive fire)• Conducive to one’s doshic prakruti (body type
according to dosha)• That which gets digested in time
(Ch. Soo. 5/1-4)
Fundamentals and rules of Aahaar cont’d
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AAPNA - National Ayurveda Convention 2009 22Dr. Pratibha Shah
Qualitative assessment:• Assessing the gurutva/laghutva of the diet: - One must evaluate whether the food is guru
(heavy) (milk products like curd, cream, etc., red meat, meat of animals of marshy or wetlands, sesame seeds, etc.) in terms of digestion,
- Or laghu (light) – moong daal (green gram), red rice, bird meat, deer meat, etc.
• Assessing the rasas of the diet: - A shadras diet is highly advocated. (Ch. Soo. 5/5-6)
Fundamentals and rules of Aahaar cont’d
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AAPNA - National Ayurveda Convention 2009 23Dr. Pratibha Shah
Quantitative assessment:• Fill the first 1/2 of stomach with solid diet, guru
diet taken first, followed by laghu diet; but if diet is very heavy, fill only 1/3rd of the stomach with solids
• Fill the next quarter or third with anupaan (adjuvant).
• Leave the rest quarter or one third space for action of different doshas
(Ch. Soo. 5/7)(Ch. Vi. 2/4)(As. Hr. Soo. 8/46)
Fundamentals and rules of Aahaar cont’d
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AAPNA - National Ayurveda Convention 2009 24Dr. Pratibha Shah
Other Rules:• Eat solids first• Eat the highly beneficial amalaki (gooseberries)
in the beginning, middle and end of meal• Eat salad in the beginning of the meal• Meals should be taken in a timely manner or
when hungry.• Meals should be taken in the right amount,
neither too much nor too less.
(Su. Soo. 46/468-470)
Fundamentals and rules of Aahaar cont’d
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AAPNA - National Ayurveda Convention 2009 25Dr. Pratibha Shah
• One should take into account the characteristics of the season, one’s body type, time of the day and other factors, before selecting their diet.
(Su. Soo. 46/468-470)
Fundamentals and rules of Aahaar cont’d
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AAPNA - National Ayurveda Convention 2009 26Dr. Pratibha Shah
After Meals Regimen:• Sit straight for 5-10 minutes, waiting for food
to settle down• At this time, smoke herbal cigars or hookah
and/or chew beetle leaf or other mouth fresheners
• After that, take a stroll (about 100 steps)• After dinner, do the above and then lie down
on your left side.• Surround oneself with pleasantness
Fundamentals and rules of Aahaar cont’d
(Su. Soo. 46/493-494)
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AAPNA - National Ayurveda Convention 2009 27Dr. Pratibha Shah
Avoid after meals:• Sleep or sit for a long time• Laugh or talk excessively• Avoid unpleasant sensory exposure• Consume large amount of fluids• Excessive physical activity like swimming,
horse riding, etc.
(Su. Soo. 46/495-496)
Fundamentals and rules of Aahaar cont’d
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AAPNA - National Ayurveda Convention 2009 28Dr. Pratibha Shah
Anupaan (Adjutant)
Anu means that which follows.Paan means a drinkTherefore Anupaan means a drink that follows or in the context of, a drink that follows meals or is taken along with it. Anupaan that is opposite in properties to the meal that has been taken, but is not contrary to it, is the best.
(Ch. Soo. 27/320-330)(As. Hr. Soo. 8/47-51)(Su. Soo. 46/424-436)
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AAPNA - National Ayurveda Convention 2009 29Dr. Pratibha Shah
Benefits of Anupaan
A well selected Anupaan confers the following benefits:
• Softening of food• Good digestion and absorption• Satiation• Energy• Nourishment
(Ch. Soo. 27/320-330)(As. Hr. Soo. 8/47-51)(Su. Soo. 46/424-436)
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AAPNA - National Ayurveda Convention 2009 30Dr. Pratibha Shah
A few common Anupaan
• Water – This is a universal Anupaan; can be taken with any type of food.• Milk – This is considered the best Anupaan,
especially for the weak, tired, infants and aged, people who have fasted, traveled or done excess physical labor, or have undergone excess of any kind.• Honey + Water – For the obese (Ch. Soo. 27/320-330)(As. Hr. Soo. 8/47-51)(Su. Soo. 46/424-436)
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AAPNA - National Ayurveda Convention 2009 31Dr. Pratibha Shah
A few common Anupaan
• Herbal alcohols – for the lean, insomnia, fear, etc.• Meat soups – for the emaciated• Warm water – after any oily preparation• Kanji (a type of vinegar) after a particularly or buttermilk heavy meal
For the diseased, the Anupaan should be opposite to properties of the dosha involved. (Ch. Soo. 27/320-330)(As. Hr. Soo. 8/47-51)(Su. Soo. 46/424-436)
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AAPNA - National Ayurveda Convention 2009 32Dr. Pratibha Shah
Benefits of disciplined eating
• Strength • Stamina• Good complexion• Good health• Happiness • Long life• Vitality
It is rightly said that the jathraagni or the digestive fire,
needs fuel in the form of diet, to sustain itself. (Ch. Soo. 5/8)(Ch. Soo. 27/342)
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AAPNA - National Ayurveda Convention 2009 33Dr. Pratibha Shah
Benefits of Individual factors of a good diet
• Hot food – increases taste perception - kindles digestive fire - easily digested - is carminative - dissolves excess kapha• Well oliated food - all the above except dissolving kapha - acts as a building block of the body - increases strength and is good for complexion (Ch. Vi. 1/24)
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AAPNA - National Ayurveda Convention 2009 34Dr. Pratibha Shah
• Optimum quantity - easily digested and absorbed - does not cause dosha
imbalance - conducive to long life• Proper time• Proper combination Increase longevity of life• Proper place• Eating not too fast• Eating silently
(Ch. Vi. 1/25)
Benefits of Individual factors of a good diet
- Choking does not occur- Stays for designated time in the food pipe
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AAPNA - National Ayurveda Convention 2009 35Dr. Pratibha Shah
• Eating not too slow - results in satisfaction - does not become cold - does not become uninteresting - does not cause indigestion• Eating according to Atma Shakti (means eating with knowledge of what is good and
beneficial to one self) - health and longevity (Ch. Vi. 1/25)
Benefits of Individual factors of a good diet
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AAPNA - National Ayurveda Convention 2009 36Dr. Pratibha Shah
Diet recommended for frequent use
• Shashtik rice(ripens in 60 days), shali rice• Moong daal (Green Gram)• Saindhav lavan (rock salt)• Amalaki (Gooseberry)• Millet flour• Cow milk• Lean meat• Honey• Aakaash jal (rain water collected at strategic
high points) (Ch. Soo. 5/12)
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AAPNA - National Ayurveda Convention 2009 37Dr. Pratibha Shah
Diet recommended for infrequent use
• Dried flesh• Dried plants• Lotus stem• Pippali (long pepper), Kshaar (alkalies), Lavan
(salt) • Meat of pig, cow, buffalo; fish• Curd• Bengal gram
(Ch. Soo. 5/10-11)
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AAPNA - National Ayurveda Convention 2009 38Dr. Pratibha Shah
Diet to be always avoided
Vairodhik aahaar (diet which is harmful due to
processing, combination or other factors): - Heated honey
- Milk with sour things - Milk with fish - Curd taken at night - Ghee and honey mixed in equal amounts
(Ch. Soo. 26/80-111)
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AAPNA - National Ayurveda Convention 2009 39Dr. Pratibha Shah
Facts to remember
Properties of diet are dependant on 8 factors (ashtvidh aahaar ayatan) namely: - Prakruti (Natural Qualities) - Karan (Preparation) - Sanyog (Combination) - Raashi (Quantity) - Desh (Habitat) - Kaal (Time) - Upyog sanstha (Rules of use) - Upyokta (User) (Ch. Vi. 1/21-22)
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AAPNA - National Ayurveda Convention 2009 40Dr. Pratibha Shah
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