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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.  

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.  

== परिचयः ॥ Introduction ==

== परिचयः ॥ Introduction ==

Dinacharya is the unique concept elaborated in Ayurveda under the section of [[Svasthavrtta (स्वस्थवृत्तम्)|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)|Purusha]] (पुरुषः). Changing times of the day also affect the internal environment of the human body. The physiological levels of [[Doshas (दोषाः)|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.  

Dinacharya is the unique concept elaborated in Ayurveda under the section of [[Svasthavrtta (स्वस्थवृत्तम्)|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)|Purusha]] (पुरुषः). Changing times of the day also affect the internal environment of the human body. The physiological levels of [[Doshas (दोषाः)|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.  

=== शौचविधिः॥ Shoucha vidhi ===

=== शौचविधिः॥ Shoucha vidhi ===

Shoucha vidhi means excretion of Mala (stools) & Mutra (Urine). It is very necessary to inculcate the habit of easing in the morning. It is the physiological reflex of the body to expel the accumulated waste byproducts of digestion of food known as Purisha or Shakrut [[Malas (मलाः)|mala]] in Ayurveda. Easy and timely passage of Purisha mala is said to be the sign of a healthy individual. This process cleanses the body and aids in maintaining the the right balance of function of digestion and metabolism. It is counted among the अविधारणीय वेगाः। i.e 13 natural urges of the body which when suppressed lead to multiple disturbances.<ref>Ashtanga Hrdayam (Sutrasthanam Adhyaya 4 Sutram 1)</ref> A tendency of Vega Vidharana (to suppress the natural urges) is the root cause of many diseases. <ref name=":2">HAND BOOK OF DOMESTIC MEDICINE AND COMMON AYURVEDIC REMEDIES. '''Central Council for Research in Ayurvedic Sciences (CCRAS), New Delhi''', Designed and Developed by NIIMH, Hyderabad. Chapter 2 available from <nowiki>http://niimh.nic.in/ebooks/ayuhandbook/chapter2.php</nowiki> </ref> Thus, in the context of Svasthavrtta (preventive healthcare) easy and regular passage of stools at this time of the morning is said to be beneficial.

Shoucha vidhi means excretion of Mala (stools) & Mutra (Urine). It is very necessary to inculcate the habit of easing in the morning. It is the physiological reflex of the body to expel the accumulated waste byproducts of digestion of food known as Purisha or Shakrut [[Malas (मलाः)|mala]] in Ayurveda. Easy and timely passage of Purisha mala is said to be the sign of a healthy individual. This process cleanses the body and aids in maintaining the the right balance of function of digestion and metabolism. It is counted among the अविधारणीय वेगाः। i.e 13 natural urges of the body which when suppressed lead to multiple disturbances.<ref>Ashtanga Hrdayam (Sutrasthanam Adhyaya 4 Sutram 1)</ref> A tendency of [[Vega (वेगाः)|Vega]] Vidharana (to suppress the natural urges) is the root cause of many diseases. <ref name=":2">HAND BOOK OF DOMESTIC MEDICINE AND COMMON AYURVEDIC REMEDIES. '''Central Council for Research in Ayurvedic Sciences (CCRAS), New Delhi''', Designed and Developed by NIIMH, Hyderabad. Chapter 2 available from <nowiki>http://niimh.nic.in/ebooks/ayuhandbook/chapter2.php</nowiki> </ref> Thus, in the context of Svasthavrtta (preventive healthcare) easy and regular passage of stools at this time of the morning is said to be beneficial.

=== दन्तधावनम् तथा जिव्हानिर्लेखनम्॥ Cleaning the teeth and tongue ===

=== दन्तधावनम् तथा जिव्हानिर्लेखनम्॥ Cleaning the teeth and tongue ===

Anjana vidhi refers to the act of applying collyrium in eyes daily after all the accumulated impurities in body are washed out via excretion and brushing. It is advised that one must use Souviranjana (a type of collyrium ) for daily application. when practiced daily, collyrium provides health and strength to the eyes.  

Anjana vidhi refers to the act of applying collyrium in eyes daily after all the accumulated impurities in body are washed out via excretion and brushing. It is advised that one must use Souviranjana (a type of collyrium ) for daily application. when practiced daily, collyrium provides health and strength to the eyes.  

=== Nasyam॥ नस्यम् ===

=== नस्यम् ॥ Nasyam ===

Also called as Navanam. This is one of the 5 main procedures in Panchakarmas. Nasyam refers to the nasal instillation of medicated oil or any suitable liquid. This particular Panchakarma therapy is believed to cleanse the channels located in head and neck. Thus this procedure is employed in Ayurveda treatments when the individual is suffering from diseases of head and neck. However, one form of it is recommended to be adopted as a part of one's daily routine in the morning regimen so as to keep this vital part of the body devoid of impurities accumulated on daily basis. The choice of the oil or medicated liquid should be decided after complete evaluation of one's Prakrti by a learned vaidya.  

Also called as Navanam. This is one of the 5 main procedures in Panchakarmas. [[Nasya (नस्यम्)|Nasyam]] refers to the nasal instillation of medicated oil or any suitable liquid. This particular Panchakarma therapy is believed to cleanse the channels located in head and neck. Thus this procedure is employed in Ayurveda treatments when the individual is suffering from diseases of head and neck. However, one form of it is recommended to be adopted as a part of one's daily routine in the morning regimen so as to keep this vital part of the body devoid of impurities accumulated on daily basis. The choice of the oil or medicated liquid should be decided after complete evaluation of one's Prakrti by a learned vaidya.  

=== गण्डूष धारणम्॥ Oil pulling ===

=== गण्डूष धारणम्॥ Oil pulling ===

Although oil pulling is attracting the attention of many healthcare professionals in recent times, one must know that this method is recommended as a part of daily routine by ancient Ayurveda scholars. This procedure is known as Gandusha (गण्डूष) and is advised for maintaining the best functioning of organs above neck and parts of oral cavity like lips, teeth, tongue and throat. It is also believed to be enhancing the quality of voice. The details on the method of oil pulling, ingredients etc are described in various classical Ayurveda treatises. One can learn it from a learned [[Vaidya (वैद्यः)|Vaidya]].  

Although oil pulling is attracting the attention of many healthcare professionals in recent times, one must know that this method is recommended as a part of daily routine by ancient Ayurveda scholars. This procedure is known as Gandusha (गण्डूष) and is advised for maintaining the best functioning of organs above neck and parts of oral cavity like lips, teeth, tongue and throat. It is also believed to be enhancing the quality of voice. The details on the method of oil pulling, ingredients etc are described in various classical Ayurveda treatises. One can learn it from a learned [[Vaidya (वैद्यः)|Vaidya]].  

=== Dhumapanam॥ धूमपानम् ===

=== धूमपानम्॥ Dhumapanam ===

Dhumapana literally means smoking. Smoking medicated cigarettes is recommended as a part of daily morning routine after Nasyam and Gandusha. The herbal cigarettes are known as Dhumavartis that are prepared using combinations of various herbs selected on the basis of desired action on doshas and rogas. The detailed procedure of dhumapana including the choice of herbs, length of cigarette, route of smoke inhalation, time and other do's and dont's are found in classical Ayurveda literature.  

Dhumapana literally means smoking. Smoking medicated cigarettes is recommended as a part of daily morning routine after Nasyam and Gandusha. The herbal cigarettes are known as Dhumavartis that are prepared using combinations of various herbs selected on the basis of desired action on doshas and rogas. The detailed procedure of dhumapana including the choice of herbs, length of cigarette, route of smoke inhalation, time and other do's and dont's are found in classical Ayurveda literature.  

Dhumapana is believed to be the best procedure to keep check on Kapaha and Vata dosha specifically located in head and neck region. Methodical dhumapana is said to beneficial in alleviating heaviness in head, headache, migraine, pain and various affections of ear, throat, nose, teeth, eyes, neck, voice, hair and intellect. It effectively enhances the strength of Shiras (head and organs situated inside head), hair, Indriyani (sensory and motor organs) and improves the quality of voice. (Charaka Samhita (Sutrasthanam Adhyaya 5 Sutra 27-32)

Dhumapana is believed to be the best procedure to keep check on Kapaha and Vata dosha specifically located in head and neck region. Methodical dhumapana is said to beneficial in alleviating heaviness in head, headache, migraine, pain and various affections of ear, throat, nose, teeth, eyes, neck, voice, hair and intellect. It effectively enhances the strength of Shiras (head and organs situated inside head), hair, Indriyani (sensory and motor organs) and improves the quality of voice. (Charaka Samhita (Sutrasthanam Adhyaya 5 Sutra 27-32)

=== Tambulsevanam॥ ताम्बूलसेवनम् ===

=== ताम्बूलसेवनम् ॥ Tambulsevanam ===

Tambula is the sanskrit term used for the betel leaf. Either a natural mouth freshener like Jatiphalam (Nutmeg) or Lavanagam (clove) or a mixture of these wrapped in a betel leaf should be taken by those who wish to have clear and fresh breath. This regime is described as Tambulasevanam.  

Tambula is the sanskrit term used for the betel leaf. Either a natural mouth freshener like Jatiphalam (Nutmeg) or Lavanagam (clove) or a mixture of these wrapped in a betel leaf should be taken by those who wish to have clear and fresh breath. This regime is described as Tambulasevanam.  

However, there are certain contraindications. Individuals suffering from hemorrhagic disorders, certain eye problems, poisoning etc should adopt Nasyam, Gandusham, Dhumapanam and Tambulsevanam only after consulting Vaidya or otherwise it is better to avoid these regimes.  

However, there are certain contraindications. Individuals suffering from hemorrhagic disorders, certain eye problems, poisoning etc should adopt Nasyam, Gandusham, Dhumapanam and Tambulsevanam only after consulting Vaidya or otherwise it is better to avoid these regimes.  

=== अभ्यङ्‍गः॥ Abhyanga ===

=== अभ्यङ्‍गः॥ Abhyanga ===

Abhyanga is the sanskrit term for oil massage. By default, it refers to the whole body massage with oil. This forms an integral part of many Panchakarma procedures. Ayurveda acharyas have included this in Dinacharya as well. Ayurveda recommends whole body oil massage on daily basis. Further oil massage of head, feet and ears has been specifically stressed upon. For a healthy person, plain sesame oil is recommended for daily abhyanga. Medicated oil can also be used after consulting a [[Vaidya (वैद्यः)|vaidya]].   

[[Abhyanga (अभ्यङ्गम् )|Abhyanga (अभ्यङ्‍गः]])  is the sanskrit term for oil massage. By default, it refers to the whole body massage with oil. This forms an integral part of many Panchakarma procedures. Ayurveda acharyas have included this in Dinacharya as well. Ayurveda recommends whole body oil massage on daily basis. Further oil massage of head, feet and ears has been specifically stressed upon. For a healthy person, plain sesame oil is recommended for daily abhyanga. Medicated oil can also be used after consulting a [[Vaidya (वैद्यः)|vaidya]].   

Oil massage ensures rejuvenating effects on skin, relaxation, soft and hydrated skin thereby enhancing strength, firmness and smooth functioning of skin and all related body structures. <ref name=":2" />

Oil massage ensures rejuvenating effects on skin, relaxation, soft and hydrated skin thereby enhancing strength, firmness and smooth functioning of skin and all related body structures. <ref name=":2" />

=== व्यायामः॥ Vyayama ===

=== व्यायामः॥ Vyayama ===

Vyayama means any kind of physical exercise. This comes after Abhyanga in daily regimen. Ayurveda defines Vyayma as 'a physical activity that brings stability and strength to the body'. Thus, any physical activity that causes only fatigue and not strength or stability is not included under Vyayama. Such strengthening physical activity must be performed daily in proper amount. Excessively heavy exercise that bring fatigue and feeling of tiredness is prohibited.<blockquote>शरीरचेष्टा या चेष्टा स्थैर्यार्था बलवर्धिनी| </blockquote><blockquote>देहव्यायामसङ्ख्याता मात्रया तां समाचरेत्|| (Char. Samh. 7.31) <ref name=":4">Charaka samhita (Sutrasthanam Adhyaya 7 Sutra 31-34)</ref></blockquote>Regular exercise is essential for perfect health. It brings up strength, stamina and resistance against disease, pacification of aggravated doshas,  improves digestive function and thus helps to maintain health.<ref name=":4" /> However, one should be careful in selection and extent of exercise when he is suffering from diseases. The signs and symptoms of exercise performed to appropriate limit are described in classical treatises. Further diseases that may develop due to heavy exercise have also been mentioned in Ayurveda treatises.<ref name=":2" />

[[Vyayama (व्यायामम्)|Vyayama (व्यायामः)]] means any kind of physical exercise. This comes after Abhyanga in daily regimen. Ayurveda defines Vyayma as 'a physical activity that brings stability and strength to the body'. Thus, any physical activity that causes only fatigue and not strength or stability is not included under Vyayama. Such strengthening physical activity must be performed daily in proper amount. Excessively heavy exercise that bring fatigue and feeling of tiredness is prohibited.<blockquote>शरीरचेष्टा या चेष्टा स्थैर्यार्था बलवर्धिनी| </blockquote><blockquote>देहव्यायामसङ्ख्याता मात्रया तां समाचरेत्|| (Char. Samh. 7.31) <ref name=":4">Charaka samhita (Sutrasthanam Adhyaya 7 Sutra 31-34)</ref></blockquote>Regular exercise is essential for perfect health. It brings up strength, stamina and resistance against disease, pacification of aggravated doshas,  improves digestive function and thus helps to maintain health.<ref name=":4" /> However, one should be careful in selection and extent of exercise when he is suffering from diseases. The signs and symptoms of exercise performed to appropriate limit are described in classical treatises. Further diseases that may develop due to heavy exercise have also been mentioned in Ayurveda treatises.<ref name=":2" />

=== स्नानम्॥ Snanam ===

=== स्नानम्॥ Snanam ===

=== आहारः॥ Diet ===

=== आहारः॥ Diet ===

Diet should be regulated taking into account the Desha, Kala (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.<ref name=":2" />

[[Ahara (आहारः)|Ahara (आहारः]]) refers to the food/diet that one eats. Diet should be regulated taking into account the [[Desha in Ayurveda (आयुर्वेदे देश:)|Desha]], [[Kala (कालः)|Kala]] (season) and habit and selecting [[Food as medicine (आहारस्य महाभेषजत्वम्)|food as medicine]] to balance disturbances that might emerge due to these factors. Diet should be planned to include all six [[Rasa (रसः)|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. In short one should try to practice [[Healthy food habits (आहारविधिः)|healthy food habits]] daily to maintain health.<ref name=":2" />

 

 

 

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

Apart from these there are many other things one adopts as a part of one's daily regime. Those things could be as minor as wearing clothes, footwear, cleaning feet and body parts etc. Despite being a daily activity we never give sufficient attention to these minor componenets of our daily routine when they have ability to impact our health due to their repetitive occurrence in our life. Ancient ayurveda scholars were exceptionally wise to study the health impact of all these activities and describe their significance in one's life. Following are the few such components of one's daily regime and their health impact described by Acharya Charaka.

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

==== छत्रधारणम् तथा दण्डधारणम्॥Use of umbrella and tools for self defense ====

=== निद्रा॥ Sleep ===

=== निद्रा॥ 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.<ref name=":2" />

[[Nidra (निद्रा)|Nidra]] refers to the 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.<ref name=":2" />

Tips on sleep<ref name=":2" />

Tips on sleep<ref name=":2" />