Dinacharya (दिनचर्या)

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Dinacharya (दिनचर्या) refers to the daily regimen of an individual recommended by ancient Ayurveda scholars so as to preserve and promote health and well-being. Ayurveda acharyas have provided the guideline on what activities should one perform throughout the day, their sequence and the exact time when these should be performed in order to maintain the balance of body energies. Ayurveda recommends that, in order to be optimally healthy we should tune the bodies to the nature's master cycle which in turn regulates the various other rhythms. Briefly, it is the disciplined daily routine of an individual which ensures ptimum health, fitness and also prevention of lifestyle related disorders.

Introduction

Dinacharya is the unique concept elaborated in Ayurveda under the section of Svasthavrtta (स्वस्थवृत्तम्।preventive healthcare). Even before 2000 years ago, ancient Ayurveda scholars had recognized the significance of following a specific daily regimen in order to preserve the good health. It is believed that, ‘Kala’ (कालः। time) is always changing and it is that one causative factor of diseases which is beyond the control of Purusha (पुरुषः). Changing times of the day also affect the internal environment of the human body. The physiological levels of Doshas (दोषाः), which are considered as the controlling forces of various functions of the body, is disturbed even because of the minute changes in the external environment. One needs to bring the equilibrium of their natural state back in the system in order to maintain the normal functioning of the life which is a complex union of body, mind and life energy. By establishing a routine that "goes with the flow " of these elemental energies, we are able to more easily support the body 's natural rhythms and healing potential. Thus, one should follow a specific regimen daily, to restore the balance of doshas which are disturbed due to the day and night cycle. This regimen should be followed on the daily basis. Therefore, Ayurveda acharyas have put forward the list of activities which should be the part of one’s daily regime. These activities have been described in detail under the topic of Dinacharya in Ayurveda scriptures.

Which food or regimen could be a part of anyone’s ‘Daily’ lifestyle?

Ayurveda acharyas were prudent enough to analyse and appraise the effect of anything (food or activity) that is adopted by an individual as a part of his/her daily regime. Thus, they laid high importance on selection of appropriate diet and activities for one’s lifestyle. Acharya Charaka has described the properties and desired effect which one should look for in any component (Food & lifestyle) before adopting it a pat of one’s daily regime. Acharya Charaka said,

तच्च नित्यं प्रयुञ्जीत स्वास्थ्यं येनानुवर्तते| अजातानां विकाराणामनुत्पत्तिकरं च यत्|| (Char. Samh. 5.13)

Tacca nityaṁ prayuñjīta svāsthyaṁ yēnānuvartatē| ajātānāṁ vikārāṇāmanutpattikaraṁ ca yat||

Meaning: One should take those as a daily routine, which maintains the health as well as prevents the onset of diseases.

And after saying that proposed the ready-made list of such daily regimen to preserve health of an individual which is known as Dinacharya. This daily regime includes specially designed activities which have the capacity to neutralize the deleterious effects of various times of the day and night cycle and regular acts followed to achieve Dharma, Artha, Kama and Moksha.

Importance of Dinacharya in today's world

(Needs to be edited) Principle of dincharya is more relevant in current era because everybody is in rush and running according to fast life-style of present time. Even nobody has time for himself also. So, result is emergence of epidemic due to life-style disorders both communicable and non-communicable. Although modern medical science has been very much developed with latest technologies and antibiotics, etc. and prevalence of communicable diseases has also been reduced very much. On the other hand non-communicable diseases are emerging very rapidly both in developed and developing countries. Cardiovascular diseases and cancer are at present the leading causes of death in developed countries e.g. Europe and North America accounting for 70-75 percent of total deaths . The prevalence of noncommunicable diseases has been increased in recent some years in India also due to blindly following of western culture. Two important reasons for emergence of non-communicable diseases are accepted; one is increasing life expectancy and second is rapid changes in life-style and behavioral patterns of people. Life-style changes and stress factor are included among the six key sets of risk factors responsible for the major share of adult non-communicable diseases . This trend of present time cannot be changed as it is demand of this era but life-style can be modified by simple interventions through procedures of dincharya. Dincharya prevents both types of diseases mentioned above. In the case of communicable diseases it not only prevents the communication of diseases but also strengthen the immunity of the individual. On the other hand in the case of non-communicable diseases it maintains the agni (digestive power) and thus metabolism. This results in removal of toxins from the channels and proper nutrition of all the cells and tissues. This fact not only maintains homeostasis of each cell but also slow down the decaying and degenerative changes carried out in every cell due to time. All these positive things can be achieved by very low expense. There is only need of time management according to individual’s own current life-style. Even modern medical science also recommends this fact that people should go close to their traditional life-style patterns.

Dinacharya (Daily regimen)

1. Brahmamuhurta-jagarana (Wake-up just before sun-rise)
2. Darpanena mukhasayavalokana (To see the mirror image of himself)
3. Malotsarga (Defecation and urination)
4. Achamana (Washing of hands)
5. Danta-dhavana (Tooth-brushing)
6. Jihva-nirlekhana (Tongue-cleaning)
7. Sneha gandusha-dharana (Retaining oil in mouth)
8. Mukha-netra prakshalana (Washing of face and eyes)
9. Sugandhita dravya dharana and tambula sevana (Use of mouth freshener and betel leaves)
10. Anjana (Application of collyrium)
11. Nasya (Oily nasal drops)
12. Dhumapana (Inhalation of medicated smoke)
13. Vyayama (Physical exercise)
14. Kshaura-karma (Regular cutting of hair, nail, etc)
15. Abhayanga (Body massage with oil)
16. Sharir-parimarjana (Body cleansing)
17. Snana (Bathing)
18. Vastra-dharana (Dressing)
19. Anulepana (Deodorants, perfumes, face-pack, etc)
20. Gandhamala-dharana (Garlanding)
21. Ratna and abhushana dharana (Use of precious stones and metals in the form of jewellery)
22. Sandhyopasana (Worship and prayer with surya-namaskar)
23. Paduka-chhatra-dandadi dharana (Use of shoes, umbrella, stick, etc)
24. Jivikoparjana upaya (To indulge in occupation)

It is the ideal regimen in dinacharya and rarely followed by individuals in present time due to fast paced competitive life-style as well as due to some kind of ignorance towards health. Result is emergence of various diseases and emergence of life-style disorders which are considered as the epidemic of current era.

Guidelines on different aspects of Dinacharya

Each and every component of Dinacharya has been described in detail in classical treatises of Ayurveda. Do's and Dont's about all these aspects are described by Ayurveda acharyas at relevant places. With increasing awareness about health and lifestyle management, today people are more concerned about many of these aspects and willingly approaching Ayurveda to get the right idea of managing their lifestyle. Although many misconceptions are rampant about these aspects in the community, the authentic and standard guidelines regarding all these lifestyle components expounded in Ayurveda can be found below.

Time of getting up in the morning

Ayurveda calls it 'Brahma muhurta'. It denotes the time of early in the morning before sunrise. This practice is rewarding as it facilitates easy and smooth passage of stools and urine due to specific doshas dominance in the body. Further, it helps to avoid dreams which generally appear in the morning when a man is in a condition of half awaking and half sleep. It provides a time when waste by products of digestion and metabolism are thrown out of the body, sufficient relaxation of Shariram and Manas is achieved.

Brahma muhurta

The exact time of Brahma muhurta varies from region to region as the time of sunrise is not uniform throughout the world. It is approximately two Muhurtas i.e. 96 minutes (almost 1.5 hrs) before the sunrise. Brahma Muhurta is considered as Panchamrutha Vela i.e. Amrutha or essence of Vipula Vayu, Vipula Jala, Vipula Aakasha, Vipula Desha, and Viphula Kala.

Ushakala

Usha is a Sanskrit word, Means "dawn, early morning (sun rise)". Last Muhurta of Ratri that is 4:24 am to 5:12 am (if 6 am taken as the time of sunrise) same as Brahma Muhurtha can be consider as Ushakala.

Ushapana (Drinking water in the morning)

Bhavaprakasha Samhita describes benefits of drinking water after getting up. although ample benefits have been described, one must remember the fact that, these benefits can be obtained when water is consumed after getting up on 'Brahma muhurta' and not when taken at any possible time of the morning. When consumed in this manner it facilitates free passage of motion and urine.

Amount of water to be consumed on Brahma muhurta= 8 ‘Prasriti’ (deep cup made by joining the two hands) water

Acharya bhavaprakasha says that, the one who does Ushapana in this manner every day at the sunrise time, becomes free from all ailments. He lives for hundred years and the weakness and other problems of old-age do not even touch him.

Excretion (Mala & Mūtra Tyāga)

It is very necessary to inculcate the habit of easing in the morning. A tendency to suppress the natural urges (Vega Vidharana) is the root cause of many diseases.

Cleaning the Teeth and Mouth

Cleaning the teeth, tongue and mouth every morning should be ensured. Teeth may be cleaned by Babbūla stick or any good powder which is antiseptic and astringent so that the accumulation of dirt, tartar etc. on the teeth could be removed. If there is some disease of the teeth or gums, an oil massage on the teeth and gums is necessary. Accumulation of Mala on the tongue should be scraped by a washed tongue cleaner whose edges should neither be very sharp nor blunt. Before and after cleaning, the cleaner should be properly washed. After cleaning the teeth and tongue gargle with salt water should be done.

Oil Massage

It is necessary to massage the whole body with oil. For massaging Tila Taila (gingelly oil), Sarṣapa Taila (mustard oil) or Nārikela (coconut oil) can be used. But generally speaking Sarṣapa Taila is the best. Medicated oils may also be used.

Oil massage ensures (i) softness and unctuousness of skin thereby eliminating chances of infection, (ii) free movement of joints and muscles, (iii) increased circulation of blood, (iv) speedy removal of metabolic waste products through skin, and (v) maintenance of perfect health. In some measure, it also serves as an exercise.

Exercise

Regular exercise is essential for perfect health. It brings up stamina and resistance against disease, clears the channels of body (Srotas), and increases the blood circulation and efficiency of lungs. Indigenous, Yogic and western type of exercises may be undertaken. Broadly speaking, an exercise should lead to appearance of sweat on the forehead. However, one should be careful in selection and extent of exercise when he is suffering from a disease like cough (Kāsa), tuberculosis (Kṣaya), heart diseases etc.

Bath

Generally one should take bath with warm water at the place protected from draught. Head should be washed with water having the temperature of body. Bath increases Jaṭharāgni, clears the pores of the skin and the skin becomes clear.

Diet

Diet should be regulated taking into account the Deśa, Kāla (season) and habit. Diet should be planned to include all six Rasa (taste) i.e. sweet, saltish, sour, bitter, acrid and astringent. Diet should be balanced and the quantity should be according to one’s digestive capacity.

Tips on diet

1. Fresh ginger with a small amount of salt should be taken 10 to 15 minutes before food.

2. The diet, specially hard substances should be properly chewed.

3. Wherever possible intake of curd or whey should follow food.

4. The food should be tasty, fresh and good in appearance.

5. It should neither be very hot nor absolutely cold.

6. Water should be avoided at least 15 minutes before food. The quantity of water after food should be small. Let it be drunk often.

7. Heavy (Guru) food should be is taken in a limited quantity.

8. Heavy food should not be taken at night. The proper time for night meal is two to three hours before going to bed. After night food, it is better to go for a short walk, of say hundred steps.

9. Heavy work or exercise should be avoided after food.

10. After meals, heavy mental or physical work should be avoided. Some rest is advisable for proper digestion of food.

Sleep

Sleep is most important for maintenance of health and longevity for the human beings. It is appropriately called ‘Jagaddhātri’ because of its mechanism of overcoming wear and tear of the body due to physical work and mental stress and tissue loss.

Tips on sleep

1. One should sleep with head to the east or north.

2.The bed room should be absolutely clean, well ventilated and away from noise and disturbance.

3. The bed must be neat, clean and free from bugs.

4. The bed room should be draught free.

5. One should avoid sleep when the brain is excited e.g after reading, thinking, drinking etc.

6. The mind must be absolutely free from worldly affairs and worries while going to bed. This may be achieved by praying to God at the time of going to bed.

7. Sleeping late at night leads to ill health.

8. A minimum of 7 hours sleep is required in 24 hours to repair the wear and tear of the body.

9. Sleep during the day should be avoided as far as possible. However, if one keeps awake at night, he can take some sleep in the day time. Day-sleep is not contraindicated in summer. But in winter, the day-sleep increases Kapha, thereby causing respiratory and digestive troubles.

10. It is advisable to massage the head, soles and palms with oil before going to bed. By massage dreams can be controlled.

Sexual Act

For all creatures, sexual act is a natural urge. Sexual act is also essential for the procreation of the species. Even animals of lower form practice certain amount of restrictions but human beings are prone to over indulgence or abuse of the sexual act. Some regulation on this activity is essential.

Tips on sexual behavior

1. Over indulgence in sexual act is harmful for the body; it may lead to debilitating diseases even Kṣaya (tuberculosis).

2. Sexual act should be performed during night time, preferably first quarter of the night so that after performance of sexual act, one can take rest for the whole night.

3. Though different Āsanas have been shown in Kāma-Śāstra, the one in lithotomy position is the best.

4. Masturbation, sodomy are very injurious to health.

5. Ladies suffering from any venereal diseases should be avoided so that the disease may not be contacted.

6. After sexual act, at least one glass i.e. about 250 ml. of milk should be taken to promote health and energy.

7. During the course of disease or in convalescence sexual act should not be performed otherwise debility will be increased and resistance will be lowered.