SPRING SEASON (VASANTA RITU)

IDEAL DAILY REGIMEN TO BE HEALTHY

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Morning Regimen (Things to Do)

• Wake up early, ideally 4:30–5:00 AM, before sunrise

• Drink 1–3 glasses of warm water (stored overnight in a copper vessel)

• Evacuate bowels regularly and wash hands, feet, and face

• Danta Dhavana – Brushing teeth using Neem, Babool, Khadir, Pilu (Meswak)

• Jihva Nirlekhana – Tongue scraping

• Gandusha / Kavala – Gargling or mouth rinsing with medicated water

• Nasya – 2 drops of medicated oil in each nostril

• Exercise (Vyayama) – According to season and strength

• Self body massage with oil followed by powder massage (as per season)

• Bathing and grooming

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Night Regimen (Ratricharya)

• Take supper within 3 hours after sunset (around 8:00 PM)

• Go to bed 2 hours after supper, ideally by 10:00 PM

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Dietary Guidelines

• Eat food that is:

  • Warm

  • Light

  • Regular

  • Taken in the right quantity

  • Based on Agni (digestive capacity)

• Consume balanced food containing all six tastes (Shadrasa)

• Avoid:

  • Eating too fast

  • Eating too slowly

  • Incompatible food combinations

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Seasonal Regimen – Spring Season (Vasanta Ritu)

Diet Modifications

• Prefer easily digestible foods

• Intake of:

  • Green leafy vegetables

  • Newly harvested rice

  • Among pulses, green gram (Mudga) is preferred

• Honey may be included in the diet

• Avoid foods that are:

  • Heavy to digest

  • Viscous

  • Cold

  • Excessively sweet or sour

• Avoid:

  • New grains

  • Curd

  • Cold drinks

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Lifestyle Modifications

• Moderate exercise is recommended

• Powder massage (Udvartana) is preferred

• Daytime sleep (Divaswapna) is not advisable

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Seasonal Note

Mid-March to mid-May is considered Vasanta Ritu (Spring Season).
It marks the beginning of spring in India and occurs when the sun is in the midpoint of Uttarayana.
This season is characterized by liquefaction of accumulated Kapha, making Kapha-pacifying regimens essential.

Late Winter – Shishira Ritu

DEAL DAILY REGIMEN TO BE HEALTHY

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Morning Regimen (Things to Do)

• Wake up early, ideally 4:30–5:00 AM, before sunrise

• Drink 1–3 glasses of warm water (stored overnight in a copper vessel)

• Ensure regular bowel evacuation

• Wash hands, feet, and face

• Danta Dhavana – Brushing teeth using Neem, Babool, Khadir, Pilu

• Jihva Nirlekhana – Tongue scraping

• Gandusha / Kavala – Gargling or mouth rinsing with medicated water

• Nasya – 2 drops of medicated oil in each nostril

• Exercise (Vyayama) – As per season and capacity

• Abhyanga – Self body massage with oil followed by powder massage (as per season)

• Bathing and grooming

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Night Regimen (Ratricharya)

• Take supper within 3 hours after sunset (around 7:30–8:00 PM)

• Bedtime: 2 hours after supper, ideally by 10:00 PM

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Dietary Guidelines

• Eat food that is:

  • Warm

  • Light

  • Regular

  • In proper quantity

  • Based on Agni (digestive fire)

• Consume balanced food containing all six tastes (Rasa)

• Avoid:

  • Very fast eating

  • Very slow eating

  • Incompatible food combinations

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Seasonal Regimen – Late Winter (Shishira Ritu)

Diet Modifications

• Increased intake of:

  • Cereals and pulses

  • Wheat and gram flour products

  • Newly harvested rice

  • Unctuous foods

• Include:

  • Ginger, Garlic, Haritaki (Terminalia chebula), Pippali (Piper longum)

  • Sugarcane products

  • Milk and milk products

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Lifestyle Modifications

• Oil massage and powder massage

• Bathing with lukewarm water

• Exposure to mild sunlight

• Wearing warm clothes

• Heavy exercise is preferred until sweating appears on the forehead

• Avoid:

  • Cold wind exposure

  • Excessive walking

  • Sleeping during daytime

  • Staying awake late at night

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Seasonal Note

Mid-January to mid-March is considered Shishira Ritu (Late Winter).
It is the first season of Uttarayana, when the sun starts moving northward.

Herbs Useful in Daily Regimen along with their Properties

 

S. No.	Name of the Drug (Botanical Name)	Rasa	Guna	Veerya	Vipaka	Karma	Action
1	Vata (Ficus benghalensis L.)	Kashaya	Guru, Ruksha	Sheeta	Katu	Varnya, Grahi, Yoni Vishodhana	Wound healing, antiseptic, antibacterial, Kapha-Pitta Nashana
2	Udumbar (Ficus racemosa L.)	Madhura, Kashaya	Guru, Ruksha	Sheeta	Katu	Varnya, Vrana Shodhana, Ropana	Wound healing, antiseptic, antibacterial
3	Plaksha (Ficus lacor Buch.-Ham.)	Kashaya	Guru, Ruksha	Sheeta	Katu	Varnya, Yoni Vishodhana	Wound healing, antiseptic, antibacterial
4	Peepal / Ashwatha (Ficus religiosa L.)	Kashaya	Guru, Ruksha	Sheeta	Katu	Varnya, Yoni Vishodhana	Wound healing, antiseptic, antibacterial
5	Coconut (Cocos nucifera L.)	Kashaya, Madhura	Guru, Snigdha	Sheeta	Madhura	Deepana, Shukrala, Basti Shodhaka	Useful in burns, rashes, wounds
6	Til (Sesame) (Sesamum indicum L.)	Katu, Tikta, Madhura	Guru, Snigdha	Ushna	Katu	Grahi, Tvachya, Keshya, Shukrala	Skin nourishment
7	Mudga (Vigna radiata (L.) R. Wilczek)	Madhura	Laghu, Ruksha	Sheeta	Madhura	Grahi, Netrya	Antioxidant, antimicrobial, anti-inflammatory, antidiabetic
8	Kulatha (Vigna unguiculata (L.) Walp.)	Kashaya	Laghu, Sara	Ushna	Katu	Swedajanana, Krimighna, Ashmarihara	Antioxidant, free-radical scavenger
9	Chandana (Santalum album L.)	Tikta	Laghu, Ruksha	Sheeta	Katu	Pittanashana, Shoshana	Useful in weakness, fever, UTI, inflammation
10	Aadraka (Ginger) (Zingiber officinale Roscoe)	Katu	Guru, Tikshna	Ushna	Madhura	Deepana, Bhedana, Kapha-Vatanashana	Anti-inflammatory, antithrombotic
11	Dadima (Pomegranate) (Punica granatum L.)	Madhura, Kashaya	Laghu, Snigdha	Sheeta	Madhura	Deepana, Rochana, Grahi, Tridoshaghna	Antimicrobial, rich in Vitamin-C
12	Banana (Musa sapientum L.)	Madhura	Guru, Snigdha	Sheeta	Madhura	Brimhana, Vrishya, Vatanashaka	Useful in general weakness
13	Cucumber / Trapusa (Cucumis sativus L.)	Madhura	Laghu	Sheeta	Madhura	Klamanashaka, Tridoshanashana	Diuretic, antidiabetic
14	Triphala (Amalaki, Haritaki, Bibhitaki)	—	—	—	—	Deepana, Chakshushya, Kapha-Pittanashana	Antibiotic, anti-inflammatory
15	Panchavalkala (Vata, Udumbar, Peepal, Parisha, Plaksha)	Kashaya	Laghu, Ruksha	Sheeta	Katu	Vrana Ropana	Wound healing
16	Neem (Azadirachta indica A. Juss.)	Tikta	Laghu, Snigdha	Ushna	Katu	Vranya, Krimighna	Antibacterial, antifungal
17	Babool (Acacia nilotica (L.) Delile)	Kashaya	Guru, Ruksha	Sheeta	Katu	Grahi, Krimighna	Antibacterial, Kaphanashaka
18	Khadira (Acacia catechu (L.f.) Willd.)	Tikta, Kashaya	Laghu, Ruksha	Sheeta	Katu	Dantya, Kandughna, Krimighna	Antimicrobial
19	Pilu (Salvadora persica L.)	Madhura, Tikta	Laghu, Snigdha	Anati-Ushna	Katu	Bhedana, Tridoshanashana	Antibacterial, analgesic, diuretic
20	Jeeraka (Cumin) (Cuminum cyminum L.)	Katu	Laghu, Ruksha	Ushna	Katu	Grahi, Deepana, Medhya	Useful in diarrhea, colic, bowel spasms
21	Padmaka (Prunus puddum)	Kashaya, Tikta	Laghu

Ayurvedic Sleep Practices

PADABHYANGA (FOOT MASSAGE)

Padabhyanga (foot massage) occupies a very important position in Dinacharya (daily regimen). It should be practiced daily, especially before going to bed at night. Padabhyanga helps in reducing stress and anxiety and helps maintain good eyesight and hearing. In addition, it promotes foot health and supports quality sleep.

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SLEEP AT NIGHT (NIDRA)

For a healthy individual, sleep naturally occurs during the night and at a regular time each day. Therefore, in Ayurveda, sleep is described as Ratrisvabhava Prabhava (naturally occurring at night). It is advised to sleep between 10:00 PM and 4:30–5:00 AM.

Practices such as drinking warm milk at night, foot massage, head massage with oil, and relaxation techniques help reduce stress and promote sound sleep. These practices are also beneficial for maintaining healthy eyes.

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RESEARCH EVIDENCE

• A minimum of 7 hours of sleep per night on a regular basis is recommended to promote optimal health among adults aged 18 to 60 years.

• Individual sleep requirements vary and are influenced by genetic, behavioral, medical, and environmental factors.

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PRACTICES FOR MENTAL HEALTH PROMOTION

Codes of Conduct (Sadvritta) and Regimental Rejuvenation (Achara Rasayana)

An individual should follow ethical practices such as non-violence, truthfulness, non-stealing, non-covetousness, and purity of speech, actions, and thoughts. Control of mental factors such as anger, greed, attachment, ego, jealousy, and abusive speech is essential for mental well-being.

One should abstain from alcohol, smoking, and other narcotics, as well as excessive sexual indulgence, as these negatively affect mental health. Helping people in need, serving in old-age homes and shelter homes, and practicing yogic techniques such as Pranayama and meditation contribute to mental peace and social harmony.

Ayurvedic Food Plate

Eat adequately:

• Barley, old rice, wheat

• Green gram, pigeon peas

Eat liberally:

• Vegetables: Bitter gourd, pumpkin, snake gourd, drumstick, radish, brinjal, round gourd, ash gourd, ridge gourd, dodi (Leptadenia reticulata), elephant’s foot yam, Indian sorrel, cabbage, cauliflower, potato, onion

• Fruits: Indian gooseberry (Amla), pomegranate, grapes, banana, pineapple, apple, mosambi, orange

Eat moderately:

• Dry beans, nuts

• Milk and yogurt

Eat sparingly:

• Cow’s ghee

• Oils, fats

• Sugar and sweets

Healthy Food Platter – Ayurvedic Guidelines

Eat with a Pleasant Mind

• Psychological state plays a vital role during food intake.

• Avoid eating when you are depressed, anxious, or tense; wait until the mind becomes calm.

• Even wholesome food taken in proper quantity is not digested well if consumed in states of anger, fear, worry, or sadness.

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Do Not Eat Without Hunger

• Food consumed without appetite leads to indigestion, anorexia, vomiting, and colic.

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Enjoy the Taste of Food

• Tasty food promotes mental satisfaction, strength, nourishment, enthusiasm, exhilaration, and happiness.

• Food that lacks taste produces opposite effects on body and mind.

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Eat Fresh and Warm Food

• Food should ideally be consumed within one hour of preparation.

• Fresh, warm food enhances taste, stimulates digestive fire (Agni), promotes quick digestion, proper absorption, and supports healthy peristaltic movement.

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Avoid Reheating Food

• Repeated reheating destroys essential nutrients.

• Such food only fills the stomach without providing nourishment and should be avoided for good health.

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Do Not Eat Continuously or Repeatedly

• Continuous or frequent eating leads to indigestion, excessive thirst, body aches, fever, and diarrhea.

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Avoid Eating Too Slowly

• Eating too leisurely may lead to dissatisfaction and overeating.

• Food becomes cold, resulting in delayed digestion.

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Avoid Eating Too Fast

• Eating hurriedly may cause choking, improper placement of food, or injury.

• It also prevents proper appreciation of the food’s qualities.

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Do Not Talk or Laugh While Eating

• One should eat mindfully, without talking, laughing, or distraction.

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Post-Prandial Practices (After Eating)

• Food particles stuck between the teeth should be gently removed using a toothpick to prevent bad odor.

• After meals, sit comfortably until the fatigue of eating subsides.

• Walk about 100 feet slowly, then lie down on a bed preferably on the left side.

• Classical guidance suggests resting:

• 8 breaths in supine position

• 16 breaths on the right side

• 32 breaths on the left side
  • Listening to soothing music, viewing pleasant scenes, or inhaling pleasing fragrances helps digestion and keeps the food settled in the stomach.

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Contraindications After Eating

• Exposure to unpleasant sounds, sights, smells, tastes, or excessive laughter after meals may induce vomiting.

• Avoid immediately sitting or sleeping after eating.

• Avoid excessive intake of liquids post-meal.

• Avoid exposure to fire or direct sunlight.

• Avoid strenuous activities such as exercise, swimming, riding vehicles, or animals immediately after meals.

Time and Frequency of Food Intake

 

• The ideal time for taking food is when the digestive fire (Agni) is well manifested. Signs include clear eructation, lightness of the body, clarity of sense organs, and a calm, positive state of mind.

• A healthy person should ideally take food twice a day—once in the morning and once in the evening.

• Dinner should be taken within three hours of sunset, ideally between 7:30 PM and 8:00 PM.

• Food should not be consumed within three hours of the previous meal, and one should not starve for more than six hours.

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Quantity of Food (Ahara Matra)

• The quantity of food intake should be decided based on the digestive capacity of the individual.

• Proper quantity is that which gets digested in time without disturbing normal bodily functions.

• In general:

  • ½ or ⅓ of the stomach should be filled with solid food,

  • The remaining portion should be left for liquids and the movement of bodily humors (Doshas such as Vata).

• While eating, a person should sit comfortably in a place slightly elevated from the floor, with all body parts kept in a normal and relaxed posture.

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Sequence of Taking Food

• Foods should be consumed in the following order:

  • Sweet taste at the beginning,

  • Sour and salty tastes in the middle,

  • Pungent, bitter, and astringent tastes at the end.

• Natural appetisers: In cases of loss of appetite or reduced digestive capacity, intake of ginger with rock salt before meals is beneficial.

• Fruits such as pomegranate should be eaten first (except banana and cucumber).

• Next, one should take soups and gruels, followed by solid foods such as rice and other preparations.

• Heavy items like pastries, poha (flattened rice), etc., should not be consumed at the end of a meal.

• Āmalakī (Indian gooseberry) may be taken before, during, or after meals to enhance appetite, improve digestion, and relieve constipation.

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Water Intake During Meals

• For healthy individuals, frequent intake of small quantities of water is recommended.

• During meals, consuming a small amount of water in the middle of the meal is considered ideal.

Ayurvedic Guidelines for Food Intake

Nutrition plays a pivotal role in growth, development, and the sustenance of life. In Ayurveda, wholesome food (Pathya) is regarded as Mahābhaiṣajya, meaning the greatest medicine.

When food (Āhāra) is consumed judiciously and in accordance with the principles of dietetics, its full benefits can be achieved, thereby supporting health, balance of Doshas, and longevity.

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Research Studies

• Meal timing has emerged as a potential target in weight control strategies and in the prevention of obesity.

• Higher mindfulness is associated with lower odds of developing metabolic syndrome, particularly among individuals with depressive symptomatology.