We have often heard the Sanskrit term "DINACHARYA". Let's learn how it is a routine to align your natural rhythm.

Dinacharya

• The term "lifestyle" first appeared in 1939 by Alvin Toffler
• Lifestyle refers to someone’s way of living or the dietary and behavioral choices of an individual that is usually practiced in daily routine of life.

Naturopathy & Ayurveda mentions the ideal lifestyle in the form of ideal daily regimen called “Dinacharya”.

• The word Dinacharya is derived from two words; ‘dina’ meaning day and ‘acharya’ meaning activity.

Dinacharya is a daily routine designed to maintain and connect us to our circadian rhythms or internal body clocks. Disconnection from circadian rhythms is called chrono-disruption. It is a unique concept which comprises a package of healthy lifestyle habits to be followed which corresponds to maintaining a good and healthy life. Most of the activities of living in the World start with the rise of the Sun and are completed with Sunset. So, maintaining daily activities at the beginning of the day and gradually going to rest at the end of the day is definitely in accordance with nature.

Dinacharya consists of two daily cycles:

• Sun cycle
• Moon cycle

Dinacharya daily cycle

• To establish balance in an individual’s constitution and thereby helps in regulating the biological clock.
• It aids digestion, absorption, and assimilation and generates discipline, peace, happiness, and longevity.
• Promotion of ideal health in the individuals.
• Prevention of the occurrence of disease.

Steps in Dinacharya

There are these 12 amazing and famous steps to be followed in an entire day. Also, following each step and gaining them as practice will fulfill the purpose of dinacharya. The steps are:

1. Waking up in brahma muhurta
2. Evacuation of the natural wastes
3. Cleaning and brushing
4. Scraping of tongue & washing mouth
5. Application of collyriums
6. Application of nasya
7. Holding and gargling water on mouth
8. Herbal smoke inhalation
9. Oil application on the body
10. Vyayama (physical activities)
11. Bathing
12. Powder massage

Learning each in detail is important as everyone has their own perspective in coming to the words. Some may be practicing the above steps according to what they deem fit. Knowing it from the right source i.e., through the Ayurveda one can see the correctness of each step in Dinacharya. This article makes you easy to understand the right aspect of day to day life routine.

Wake Up Early in the Morning (In Brahma Muhurta)– the time to create Yourself

"A healthy person should get up at Brahma Muhurta"

• Literally, it means, The Creator’s Time!

• Brahma is the ultimate knowledge and Muhurta means time period.

Brahma muhurta is the 14th muhurta of ratri, which is approximately 96 minutes before sunrise, where the environment will be calm and rich in oxygen supply as this is the intermittent duration between respiration and photosynthesis for the plants. Thus, this period is considered as the best time of the day, tuning our body into the frequency of the vibes existent at that time which bring peace of mind and freshness to the senses.

According to modern medical science, waking up during the Brahma Muhurta puts us in perfect synchronization with the natural clock. Scientists have discovered that certain brain structures and chemicals produce the states of sleeping and waking. A pacemaker-like mechanism in the brain regulates the circadian rhythm of sleeping and waking. ("Circadian" means "about a day"). This internal clock, which gradually becomes established during the first months of life, controls the daily ups and downs of biological patterns, including body temperature, blood pressure, and the release of hormones.

The classic pace markers for measuring the timing of a mammal's circadian rhythm are:

• Melatonin secretion:

It is a secretion of the pineal gland in the brain which is at its peak at midnight and reduces towards the dawn, i.e., during Brahma Muhurta. It is a hormone that induces sleep. Melatonin is medically seen as a mood stabilizer. The fall in melatonin is accompanied by the secretion of cortisol, which is an anti-stress and anti-inflammatory hormone whose levels are high in the early morning. During Brahma Muhurta, which means 'the Creator's time', high levels of cortisol keep the mind relaxed and calm.

• Core body temperature:

The average human adult's temperature reaches its minimum at about 05:00 (5 a.m.), about two hours before habitual wake time.

• Plasma level of cortisol:

A third marker of the human pacemaker is the timing of the maximum plasma cortisol level (life protecting hormone). It helps to withstand the stress and trauma in life. This is secreted from adrenal cortex under the influence of ACTH from hypothalamus. The rate of secretion of ACTH is high in the morning and low in the evening. 

Other physiological changes which occur according to a circadian rhythm include heart rate and production of red blood cells. At this time there is positive flow of energy and mental faculties are at their highest.

By rising at this time, the body can synchronize with the rhythm of sun. Vitamin E and Vitamin D are found in abundant quantity in early morning sun’s ultraviolet rays.

"Science without religion is lame, religion without science is blind” - Sir Albert Einstein

and this traditional concept of Brahma Muhurta is scientifically proven with a lot of research.

Some research related to Brahma Muhurta:

• Scientific research has determined that in Brahma Muhurta, the oxygen level in the atmosphere is almost 41%, which is beneficial to the lungs and brain, as higher oxygen levels keep the brain active for a longer time.
• According to the International Journal of Yoga and Allied Sciences, the Nascent oxygen available in the atmosphere in the early morning easily mixes with hemoglobin forming oxyhemoglobin, which has many benefits that include boosting of the immune system, increasing energy level, maintaining a balance of pH level, relieving pain, soreness and cramps.

CREATOR’S HOUR & CIRCARDIAN RHYTHM 

 "Dinacharya = Biological Clock + Mother Nature’s Clock"

Arising in Brahma Muhurta and going to sleep at appropriate time in the night helps to maintain body processes in synchronization with circadian rhythm

Circadian rhythms are variations in physiology and behavior with a cycle length close to 24 hours even in the absence of periodic environmental stimuli. Circadian system must be reset on a daily basis in order to remain in synchrony with external environmental time. This process of entrainment is achieved through regular exposure to light and darkness. Thus, maintaining routine activities i.e., Dinacharya is an important measure for maintaining health.

The timing of most of the biological processes in the body are regulated by a master clock in the brain. Regional clocks have also been reported in the liver, pancreas and other parts of the organs.

Routinely eating or sleeping at the wrong times may throw these peripheral clocks out of sync with the master clock in the brain.

These chronobiological disruptions predispose individuals to the development of obesity, diabetes, depression and other disorders. Resynchronizing the body's many clocks may, in the coming years, help to restore health and proper functioning.

Ushapana (Intake of water in early morning)

"1-4 glasses of water should be taken after waking up."

The water must be preferably stored in a copper vessel at previous night. A vessel or glass meant for Ushapan should be made of copper or clay. So, water stored overnight in a Copper vessel gets nourished with all health benefits of copper. In this overnight process copper ions dissolves in the water.

Copper is necessary for body as it regulates the growth of our body, regulates enzymatic reactions, enhance the health of connective tissues, and ensure the efficient utilization of iron. Copper has the ability to get our digestive system back in shape. It also helps the body to dissolves fat quickly and effectively. It promotes cell regeneration, replace dead skin cells with new and healthy ones. Copper is known to heal wounds quickly owning to its anti-inflammatory property. Copper regulates the contraction and relaxation of our stomach facilitating the smooth passage of food along the digestive tract

Sauchakarma (Voiding of excrement)

"1-2 glasses of water kept for whole night should be taken before sunrise"

After Ushapana (drinking water) daily evacuate the body waste (stool) in sauchalaya (toilets). Relieving our self from the natural urge or perform excretory functions early in the morning prolongs life.

A person shouldn’t engage himself in any work while suffering from urge. He or she should let the urge out. Neither should take extra effort to expel it out nor should suppress if urges come out.

Maintenance of cleanliness whatever it is in general or after defecation, plays huge role in the maintenance of good health and also in the prevention of diseases.

An Indian style Sauchalaya (toilets) is better than Western style toilets:

Let's know why?

It makes us fit and increases our life expectancy while using Indian toilets by making us little exercise daily like sitting, standing and use of our hands etc.

Sitting on Indian toilet also gives us a full aid digestion which means the squat position helps a person to digest the food properly where food is pressurized and churned properly. So that it easier to pop out.

Whereas in western style toilet, we are just sitting ideal without giving any pressure on our stomach and this may not result in anything good and satisfactory.

Using Indian style toilet is also good for pregnant women because it benefits them in natural way and release constipation also. Indian-style toilet can help to make a pregnant woman more ready and easier for a natural delivery

MAINTAINING HYGIENE

Dantadhavana- (cleaning of teeth)

It prevents dental carries by maintenance of salivary pH and promotion of salivary secretion. Regular mechanical removal of food debris and control over acid formation helps to prevent dental plaque which in turn prevents periodontal diseases.

Jivhanirlekhana (cleaning of tongue)

Many of the beneficial phytonutrient and body signals that our food contains are the first interpreted by the mind-body upon contact with receptors in the tongue.

So, we want to improve this communication between our food and our body by removing any coating that is interfering with that connection.

The tongue should be gently scraped from back to front; the scraper may be rinsed off between strokes, if there is lot of accumulation. Tongue scrapers, which should not be sharp edged and are curved, are to be made of metals like gold, silver, copper, tin, and brass. The dirt deposited at the root of the tongue, abstracts expiration and gives rise to foul smell. So, the tongue should be scraped regularly.

Application of collyrium: Anjana

Daily application of Anjana improves eye health, prevents eye diseases and cures several eye diseases. It removes dirt from eye, subsides burning sensation itching and pain of eye. It improves tolerance to eye and wind. eyes become beautiful, capable of seeing even minute objects prevents dry eye or computer vision syndrome.

Liquid collyriums are composed of ophthalmic powders, or waters, such as rose-water, plantain-water, that of fennel, eyebright, etc., in which was dissolved tutty, white vitriol, or some other proper powder. Dry collyriums are pastilles of Rhasis, sugar-candy, iris, tutty prepared and blown into the eye with a little pipe

Application of Nasya Karma (Nasal instillation of drops)

Nasya (Nose) is considered as a one among the five sensory organs.

Pratimarsh Nasya of Anu tail or oils indicated for daily use in one or two drops especially strengthens the sense organ, improves health of the hairs, shin and throat.

Gandush (oil pulling)

Filling the mouth with some fluid and retaining for some time is called as Gandush.

It is a simple rejuvenation and preventive therapy, when done routinely, enhances the senses, maintains clarity, brings about a feeling of freshness, and invigorates the mind.

These oral cleansing techniques can also benefit bad breath, dry face, dull senses, exhaustion, anorexia, loss of taste, impaired vision, sore throat etc.

Oil pulling or rinsing your mouth with coconut oil or sesame oil is recommended for healthy teeth and gums.

Vyayam (Exercise)

Increases the carbohydrate metabolism and causes lipolysis of accumulated adipose tissue, causing abolishment of extra fat. It increases O2 supply to remote tissues. The perspiration takes out the accumulated toxins from the body

Abhyanga (Massage)

Rub warm oil over the head and body. Gentle, daily oil massage of the scalp can bring happiness, as well as prevent headache, baldness, greying, and receding hairline. Oiling your body before bedtime will help induce sound sleep and keep the skin soft.

• For vata use warm sesame oil.
• For pitta use warm sunflower or coconut oil.
• For kapha use warm sunflower or mustard oil.

In Ayurveda, Abhyangha (massage) has been described to delay aging, cures tiredness and Vata disorders and produces good sleep and lustrous skin. In massage therapy there is physical manipulation of muscle and lumber tissue at the site of injury, stiffness, or soreness for the purpose of reducing pain and promoting recovery.

Massage can stimulate parasympathetic activity by reducing heart rate and blood pressure, increasing relaxation substances such as endorphins and increasing cardiac parasympathetic activity and improving measures of relaxation. Enhances blood circulation and transport the potency of drugs to desired part.

Snana (Bathing)

Bathing is cleansing and refreshing. It removes sweat, dirt, and fatigue, brings energy to the body, clarity to the mind, and holiness to your life.

Improves enthusiasm, strength, appetite and removes sweat and other impurities from the body

Bhojana (Having Meals)

The meal must be eaten in right way, acc. to Ayurveda. 

How to eat meals?

• 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.
• Eat solids first.
• 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.

After Meals Regimen:

• Sit straight for 5-10 minutes, waiting for food to settle down.
• At this time, 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.

Don'ts after meals: 

• Avoid consuming large amount of fluids
• Avoid excessive physical activity like swimming, horse riding, etc.
• Avoid a nap after lunch

Dinner:

• Take at least 2- 3 hours before bedtime as it gives the body ample time to digest the food.
• Always take some time to walk for about ten minutes after dinner.
  
• Time till bedtime can be spent with family and dear ones. 
  

Don'ts after Dinner: 

• Sleeping just after dinner with a heavy stomach may lead to a number of digestive problems.

Nidra (Sleep)

Bedtime:

The best time to hit the bed is between 9 and 10 pm so that we can get 6 to 7 hours of sleep.

It is advisable to massage the soles of our feet and head before going to bed. This will calm the body systems and regulate well-being. It is essential for growth, strength and longevity of life.

Summary/ Note of knowledge

It is true that we try practice most of the activities every day. But actually, if we look around us only 2/10 may look like must have really followed an amazing ancient but scientific daily routine. With this note it's a must to understand the entire steps and details of what should come as activities in our day-to-day life to flourish and be healthy.

Studies and research have shown that any new activity carried out judiciously for 21 days, naturally becomes a part of our routine. There are exceptions in following Dinacharya. It can be followed according to one's needs and capability.

For the first few days, there may be some resistance from the body to accept this routine. However, if we make it a habit there is so much to gain as it's going to bring in peace, joy, and longevity.

Children who are very young, the old and people with diseases can desist from following this routine. Medical advice is necessary if you are under medication.

A routine of an individual is never a forced one but definitely a needed one!!

Dinacharya: a way of life, a routine to align your natural rhythm!