Do you prefer more conventional approaches to health and wellness? Are you specifically interested in ancient therapies like Ayurveda, which originated in India thousands of years ago and is one of the oldest medical systems in the world? Dr. Zankhana M. Buch, chief medical officer of Apollo AyurVAID Hospitals, discussed how to incorporate Ayurveda into your meals and diet.

What are the benefits of an Ayurvedic diet?

According to Dr. Buch, Ayurveda alters not only what you eat, but also how and why you do it. She claims that the buffet represents modern eating habits as a 'living metaphor', with 'mindless nibbling, incompatible pairings, and disruptive drinking patterns'.

“Too many of us fill our plates with conflicting combinations — hot dishes paired with cold, dairy with citrus, heavy mains followed by rich sweets — creating digestive confusion,” she stated. At the same time, cold, fizzy drinks disrupt the digestive fire (Agni), dilute enzymes, and disturb microbial balance. Even one night of binge drinking may cause significant damage to gut flora and compromise immunity for several weeks. Ayurveda metabolises rather than moralises. Its advice centre on nurturing or harming Agni, the metabolic brain that underpins digestion and wellness.”

“Ayurveda does not cast judgment,” Dr. Buch said in addition. Rather, it makes us aware of the deep wisdom that lies within each mouthful. It serves as a reminder that every meal is a chance to heal and that every mouthful is a decision to feed the mind, body, and soul. So the next time you find yourself in front of an endless buffet or grab a quick bite, keep in mind that you have the choice to eat wisely. "Let your food nourish not just your body, but your soul."

12 golden rules of eating as per Ayurveda

Dr. Buch states that Ayurveda's dietary guidelines provide a smart, preventative strategy to nutrition, "codified in classical texts and validated through centuries of practice":

1. Consume warm, fresh food (Ushna): Avoid reheated or cold meals; it promotes digestion.

2. Include slightly oily foods (Snigdha): Helps with nutrient absorption and helps with dryness balance.

3. Portion wisely (Matra): Fill half of your stomach with food, a quarter with water, and leave a fourth empty.

4. Wait until the previous meal has digested (Jirne): Refrain from eating or snacking at the same time.

5. Avoid incompatible combinations (Viruddha Ahara): For instance, having dessert immediately after a heavy meal or milk and citrus.

6. Dine in a serene, spotless environment (Ishta Deshe): Your environment affects how well you digest food.

7. Na Ati Drutam: Savour, chew, and be conscious; don't eat too quickly.

8. Na Ati Vilambitam: Don't eat too slowly; finish before the food cools.

9. Don't speak while eating (Ajalpan). This minimizes air intake and interruptions.

10. Avoid emotional disturbance while eating (Ahasan): Remove any tears or laughter from the dining area.

11. Eat mindfully (Tan Manabhunjita): Pay complete attention to the process of eating.

12. Eat what suits you (Atma-Anukul): According to constitution, illness, digestion, season, and age.

How to Prepare Your Meals

Food is not simply fuel, according to Dr. Buch. It's code. It modulates your emotional state, cognition, metabolism, and immunity. Every meal becomes a chance to heal, align, and live more fully when you eat intelligently.

According to Dr. Buch, timing is essential for promoting good health through food. "Eat your main meal when your digestive fire is strongest; rest gently afterward rather than dozing off or rushing back to work," she advises. Have an early, light dinner. To prevent diluting digestive enzymes, sip water between meals rather than during them. Limit emotional disturbance and screen time at the table so that each mouthful is a mindful one. Adjust your food to your specific requirements, such as your mood, digestion, activity level, and age.

Dr. Buch advises keeping the following things in mind:

⦿ Breakfast: The Mindful Meal

"Breakfast ought to be seasonal, warm, fresh, and sattvic. Kapha kala encompasses the early morning hours (6–10 a.m.), when the body tends to feel lethargic and weighted down. To softly ignite the Agni, Ayurveda advises beginning the day with warm, light, and simple-to-digest dishes. Ayurveda recommends genuine, nutritious, home-cooked meals made with local ingredients, in contrast to modern trends of cold or processed breakfasts that disrupt Agni. "Avoid bathing after breakfast, as it can disturb digestion and cause Ama — the root of many imbalances. Instead, a warm bath before breakfast supports circulation and primes Agni," stated Dr. Buch.

⦿ Lunch: the highlight of the event

She continued, "The height of Agni is at midday, between noon and 2 p.m." "Your body is ready to absorb the most nourishment at this time, and your digestive fire is at its peak." She advises that you have the most substantial and well-balanced lunch possible.

"To nourish both the body and the mind, aim to incorporate all six flavors: sweet, sour, salty, bitter, pungent, and astringent. Warm, freshly prepared meals that balance the five elements—earth, water, fire, air, and space—will give you energy for the rest of the afternoon. After lunch, take a moment to power pause—either sit in Vajrasana (kneeling position) or upright with a loose spine. Close your eyes and breathe slowly and evenly. "This brief ritual stabilizes blood sugar, soothes the mind, and aids digestion," she stated.

⦿ Dinner: the least substantial meal

In conclusion, "By evening, your digestive fire has started to diminish," stated Dr. Buch. Try to complete dinner by 7 or 8 p.m. to allow at least two hours before bedtime. Select dishes that are light, warm, and simple to digest. To promote restful sleep and recovery overnight, repeat the post-meal routine right away.

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