Ayurveda in Everyday Life: How Healthy Routines Improve Your Quality of Life

Ayurveda is more than just a wellness trend. Translated, Ayurveda means "the science of life". It considers psychological, physical, and spiritual aspects to holistically stimulate self-healing powers. Oil massages, detoxification, and cleansing programs are part of Ayurvedic medicine. Nutrition also plays a significant role, tailored individually according to the so-called "Doshas".

The three Doshas - Vata, Pitta, Kapha

The Ayurvedic system is based on the five elements Earth, Water, Fire, Air, and Ether. These are divided into the three energies Vata, Pitta, and Kapha, also known as Doshas. They give the individual their constitution and control their physical and mental functions. They shape the character, the outward appearance, and are responsible for digestion, metabolic processes, respiration, immune system, and taste perception, among other things.

• Vata means "that which moves things", combining the elements of Air and Ether. It symbolizes all the movable and dynamic processes in the body. Sitting in the colon, it maintains respiration and movement. Excess Vata can lead to insomnia, constipation, dry skin, fatigue, and even depression.

• Pitta characterizes "what the body burns and digests". It arises from the combination of Fire and Water and represents the heating and degrading element. It mainly resides in the small intestine and is responsible for metabolic processes. Excess Pitta can lead to heartburn, excessive sweating, inflammation, excessive hunger and thirst, hormonal imbalances, and hair loss.

• Kapha is "what holds things together". It is formed by the elements of Water and Earth. It focuses on structure, construction, cohesion, and stability. It mainly resides in the stomach and regulates positive emotions. Excess Kapha can lead to lethargy, overweight, frequent colds, feeling cold, and paleness.

According to Ayurvedic belief, the three Doshas exist in every person, but in different proportions. This personal composition is innate and does not change over the course of life. Health is when all energies are in balance. If the Doshas, for example due to stress, lack of exercise, or improper diet, become imbalanced, imbalances and diseases can arise. Subsequently, the holistic concept of Ayurvedic medicine with nutrition, habits, and cleansing rituals is tailored to strengthen or weaken the Doshas and thus influence the balance.

Nutrition is Medicine

In Ayurveda, food is considered medicine, which is why nutritional teachings play a crucial role in Ayurveda. Depending on what and how we feed our bodies, we either promote or disrupt the so-called digestive fire Agni and the harmony of the Doshas. The recommended diet in Ayurveda is therefore dependent on constitution - based on individual Dosha expression. It is tailored to each individual and their tolerance. The physical and mental needs of the individual are taken into account.

However, the principles of Ayurvedic nutrition are always the same. It mainly involves cooking with vegetables, fruits, herbs, grains, legumes, and dairy products. Meat and sausage products are largely avoided. There is a strong emphasis on light meals that can be easily digested. Furthermore, it focuses on not suppressing physical needs (bowel movements, crying, bloating, etc.) and spicing up your kitchen with many spices. The spices used in Ayurvedic cuisine include primarily turmeric, ginger, cardamom, coriander, cumin, cloves, nutmeg, pepper, saffron, and cinnamon.

Ayurvedic Routines and Rituals in Everyday Life

We humans long for regularity and security. Much in our lives is beyond our control - this is unsettling and can quickly lead to stress. In order to face the day in a more relaxed and goal-oriented manner, routines help us that support us in every phase of the day. The concept of Ayurvedic lifestyle is based on this. The many rituals and regularities provide stability, security, and generate well-being, resulting in a completely different energy level. The body is supported in reaching its full potential, thus improving the quality of life.

In Ayurveda, daily life is adjusted to the natural cycles of nature. The Ayurvedic day is based on the three time periods of Vata, Kapha, and Pitta, which alternate every four hours and repeat twice daily. These three fundamental energies influence our physiological and psychological processes. By adapting our routines to these energies, we live a life in harmony and ease.

Below we present to you a typical daily routine according to Ayurvedic lifestyle, which aims to harmonize and support our mind and body as best as possible.

Better living according to the Dosha clock Dinacharya

4 to 6 a.m.: Wake up with the sun

Ayurveda holds a key to a healthy daily routine in early rising. They recommend starting the day preferably before sunrise or 6 o'clock. Because the early morning hours are dominated by Vata, which stands for mental alertness, creativity, and lightness. Those who wake up at this time carry all these qualities into the day. On the other hand, those who sleep longer than 6 o'clock and wake up in the Kapha time will find it much harder to get up and lose the morning freshness.

But don't worry, not everyone is an early bird and has to get up so early. However, if you already wake up at 6 o'clock in the morning, you can try getting out of bed 5, 10, or 30 minutes earlier to see if it works better. Much of it is habit.

For starting the day, a short, silent meditation is recommended to start the day grounded and with fresh thoughts. After waking up, important cleansing rituals for inner and outer purification as well as more clarity follow.

7 to 9 am: The light Kapha breakfast

The best time for breakfast according to Ayurveda is between 7 and 9 am. The best option is a warm and gentle breakfast for the stomach, as the digestive fire Agni in Kapha is not very strong. On the other hand, a cold breakfast is said to slow down metabolism.

From 10 a.m.: The productive Pitta phase

After a calm start to the day, the Pitta period is perfect for being productive and making important decisions. Organizational tasks and planning usually go well during this time before lunch.

12-1 p.m.: Time for a strengthening meal

When the sun reaches its peak, it's the ideal time for lunch. During the Pitta phase, the digestive fire burns strongest, making it the best time for the main meal of the day. To prepare for the second half of the day, this meal should consist of plenty of protein and a large portion of vegetables. Protein-rich legumes such as peas, beans, and chickpeas are particularly popular.

2-6 p.m.: The second Vata phase

The second Vata phase is characterized by creativity, movement, meetings, and communication. Use this time to interact with others, gather new ideas, and engage in activities that bring you joy.

If you experience the typical afternoon slump, you may have eaten too much or slept poorly the night before – a sign of Vata imbalance. As a result, the body becomes sluggish, energy levels drop, and concentration decreases.

6-10 p.m.: Wind down and relax

At 6 p.m., with the sunset, the second Kapha phase begins, marking the time for relaxation. Dinner should be consumed between 5:30 p.m. and 7:30 p.m., not too late to avoid disrupting sleep. Easily digestible foods are recommended as metabolism slows down in the evening, and you shouldn't overload digestion during the night rest. Raw foods, salads, and dairy products like butter and cream should be avoided as they can lead to restless sleep.Abendessen sollte zwischen 17:30 Uhr und 19:30 Uhr eingenommen werden, also nicht zu spät, um den Schlaf nicht zu stören. Besonders gut eignen sich leicht verdauliche Lebensmittel, da der Stoffwechsel gegen Abend herunterfährt und man die Verdauung während der Nachtruhe nicht überlasten sollte. Rohkost und Salate, sowie Milchprodukte wie Butter und Sahne sollten eher gemieden werden, da sie zu einem unruhigen Schlaf führen können.

Around 8 p.m. it's time for peace. Whether it's an evening walk in the fresh air, reading a book, or a relaxing meditation. This way, the hustle and bustle of the day can be left behind, and the best conditions for a restful sleep can be created. On the other hand, stimulating activities and watching TV for too long are counterproductive for winding down.

10 p.m.: Time to sleep

Ayurveda recommends going to bed before 10 pm. During this time, Kapha predominates, which creates a beautiful heaviness and supports falling asleep quickly. After 10 pm, a new Pitta period begins, the mind becomes active, restless, and thoughts make falling asleep difficult.

Conclusion

In Ayurveda, harmony plays a paramount role. It encourages questioning habits and strengthening mindfulness towards one's own body-mind system to avoid imbalances and reharmonize existing ones. The human being is viewed as a holistic system, and rituals are highly valued as the foundation for well-being and preventive measures - a significant advantage compared to the Western way of life.

Some rituals may sound a bit unusual to some, but they are definitely worth a try. Test which routines are beneficial for you and find your way to increase your joy and well-being with a bit more Ayurveda in your daily life.