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Introduction

The root cause of all diseases is the buildup of toxic waste in the body, which occurs due to a poor diet and an unhealthy lifestyle. To maintain a healthy body, we need a balanced diet, regular physical activity, and adequate sleep. Ayurveda describes these as the three sub-pillars of a healthy body, which support the three primary doshas (life forces) in the body. In addition to focusing on preventive medicine, Ayurveda also emphasizes a healthy and informed lifestyle—a concept that is gaining global recognition. Ayurveda places great importance on a healthy person’s diet (Ahara), lifestyle (Vihara), and sleep (Neendra), all of which are crucial for maintaining good health. Acharya Charaka, a key figure in Ayurveda, also highlights the significance of health, medicine, hygiene, prevention, diet, and lifestyle in his work Sutrasthana. Lifestyle disorders are caused by unhealthy habits, such as a poor diet, bad eating practices, lack of exercise, insomnia, stress, smoking, and excessive alcohol consumption. Most diseases are directly or indirectly linked to the types of food we eat, our eating habits, and our lifestyle choices. According to a survey on the role of food and eating habits in disease, "80% of the top ten fatal diseases in the world are due to poor dietary habits." In Ayurveda, the treatment for managing lifestyle disorders is personalized, tailored to each individual’s body constitution, medical history, current condition, and previous treatments, to ensure the most effective care.

Aim –To study in detail the concept of Ahara, vihara and lifestyle changes in Ayurveda.

Objective:

1. To study various references related to Ahara and Vihara in various Ayurvedic Samhitas.
2. To study impact of Ahara and Vihara for healthy living.

Material and Methods

Ayurvedic Samhitas, texts, research papers in journals, and online data all highlight the importance of Aahar (diet) as a fundamental aspect of life. It provides the energy and nutrients needed for growth, development, movement, work, thought, and learning. In Ayurveda, Aahar is considered as vital as Prana (life force) and is known as Mahabhaishajya (the greatest medicine). It not only provides essential nutrients but also promotes longevity, strength (Bala), complexion (Varna), and nourishment (Upachya). Lolimbaraj, an ancient scholar, famously said, "When diet is wrong, medicine is of no use; when diet is correct, there is no need for medicine." Unfortunately, a lack of awareness about dietary guidelines has contributed to the rise of lifestyle disorders. Various Ayurvedic texts emphasize the importance of diet and provide guidelines for maintaining health. Among these, Acharya Charaka's Ahara-vidhi-vidhana, found in the Vimana Sthana, offers a unique and systematic approach to diet that is key to preventing many lifestyle-related disorders. By following these principles, individuals can maintain optimal health and well-being.

One should consume only that food in proper quantity which is

(1) Usna

(2) Snigdha

(3) Matravata

(4) Consumed after the digestion of previously ingested food

(5) Virya Aviruddha Ahara

(6) Taken in a desha (place) where it is provided with Sarvopakarana

(7) Not taken speedily

(8) Not taken too slowly

(9) Taken alone

(10) Taken without laughing

(11) Taken with the concentration of the mind

(12) Taken after paying due regard to one self.

Ahar matra: Foods should be consumed according to your digestive strength (Agni Bala). Foods that are difficult to digest should be eaten in amounts that are half of your digestive capacity. On the other hand, foods that are easy to digest can be eaten until you feel satisfied. For foods that are more fluid or liquid in nature, there is no strict limit on the quantity, and they can be consumed freely.

Ahara vidhi vishesayatana (a great tool for healthy cooking)

Prakriti: Prakriti refers to the natural qualities of food and substances, such as their inherent properties like heaviness (Guru) or lightness (Laghu). For example, black gram (masa) is considered heavy (Guru) by nature.

Karana: Karana refers to the process or preparation of food or substances. The way food is prepared or processed can change its natural properties. This includes methods like dilution, heating, cleaning, storing, germination, flavoring, preservation, and the material of the container used.

Samyoga: Samyoga is the combination of two or more substances.

Rasi: Rasi refers to the quantity of food that should be consumed.

Desa: Desa denotes the habitat or region. It highlights how the qualities of substances vary depending on their geographic location, due to differences in soil, usage, and adaptation to that area.

Kala: Kala refers to the factor of time, which is considered in two contexts: daily and seasonal changes, and the individual's age and disease conditions.

Upayoga Samstha: This term encompasses the dietary rules that should be followed.

Upayokta: Upayokta means the person who consumes the food.

Importance of Ahara: Charaka, an ancient Ayurvedic scholar, emphasizes the importance of Ahara (food) by stating that it sustains the life of all living beings. Food is essential for maintaining complexion, clarity, a good voice, longevity, generosity, happiness, satisfaction, nourishment, strength, and intellect. It also supports professional activities that lead to happiness in this world and rituals that lead to salvation.Sushruta, another key figure in Ayurveda, stresses that Ahara is vital for sustaining the body. It provides instant strength, increases lifespan, enhances lustre, brings happiness, and supports normal mental activities like memory.

Etiology of Lifestyle Disorder

Lifestyle diseases are primarily caused by our daily diet and routine. The root cause of every disease is weak digestion, known as Mandagni. Various dietary and lifestyle factors (Aaharaj and Viharaj Nidan) that contribute to lifestyle disorders include:

Aaharaj Nidan (Dietary Causes):

Consuming overly dry foods (Atiruksh)

Eating excessively oily foods (Atisnigdh)

Eating heavy meals (Gurubhojan)

Eating without fully digesting the previous meal (Ajeernasan)

Irregular eating habits (Vishamasan)

Consuming incompatible foods (Astamyabhojan)

Viharaj Nidan (Lifestyle Causes):

Suppressing natural urges (Vegavidharan)

Staying awake late at night (Ratrijagran)

Sleeping during the day (Diwasapan)

Excessive fasting (Langhan)

Mansik Nidan (Mental Causes):

Hatred (Dvesh)

Anger (Krodh)

Fear (Bhaya)

Grief (Shok)

Vihara (Lifestyle)

TOP 10 LIFESTYLE DISEASES

 Alzheimer's Disease

? Arteriosclerosis

? Cancer

? Chronic Liver Disease/Cirrhosis

? Chronic Obstructive Pulmonary Disease (COPD)

? Diabetes

? Heart Disease

? Nephritis/CRF

? Stroke

? Obesity

Prevention of Lifestyle Disorders through Vihara:

I. Primary Prevention: Actions taken before a disease develops.

Avoid suppressing natural urges (vega dharana) and forcing them out (udheerana).

Follow seasonal cleansing practices (Ritu Anusara Shodhana).

Adopt the principles of a balanced diet and lifestyle (Pathya in Ahara-Vihara).

Follow daily routines (Dinacharya), seasonal routines (Ritucharya), and nighttime routines (Ratricharya).

II. Secondary Prevention: Prevent the progression of a disease at its early stage.

III. Tertiary Prevention:

Reduce and limit the damage caused by the disease and help the body return to normal.

Use therapeutic nutrition based on dietary guidelines (Ahara vidhi Vidhana).

Engage in rejuvenation therapies (Rasayana Sevana, as mentioned in Cha.Chi 1/4-5).

Rehabilitation that includes psychological support (Satvavajaya), vocational help, and medical treatments (Aushadha).

Vihara: A Strong Approach in Consultation: An Ayurvedic therapist helps patients improve their health through Vihara by focusing on:The balance between mind and body (Mana & Sharir).

Managing stress.

Techniques for restful sleep (Nidra).

Maintaining a daily routine (Dinacharya).

Integrating mind and body (Sharir & Satva).

Using herbal supplements (Yuktichikitsa).

Steps for an Ayurvedic daily life style:-

1. Step 1:- Try to wake up between the hours of 4 a.m. and 5 a.m. The 2 hours before sunrise (A.H.Su.2/1) are supposed to be the purest of the day.
2. Step 2:- Be sure to eliminate the body's waste products (A.S.Su 3/3-5) at dawn to avoid illness.
3. Step 3:- Wash your face & eyes with water,warm decoction  (Shu.chi. 24). Add a drop of sesame oil to your ears (Cha.Su 5/84). Put 1 to 2 drops of Anu oil in your nostrils to clear sinuses. (A.H.Su 20/1)
4. Step 4:- Exercise early in the morning (Shu.Su 7/31-33)  to keep diseases away.
5. Step 5:-Consider getting an oil massage regularly (A.H.Su 20/1) to delay aging.
6. Step 6:- Eat a light breakfast as per Ahara Vidhi Vidhana. (Cha. VI 1/24)
7. Step 7:- Try to obtain gainful employment that fits your type. (Cha.Su 11/5)
8. Step 8:- Plan to have a light dinner between 6 p.m. and 7 p.m.(Ni.R.2nd part ,dinacharya p 70)
9. Step 9:- Try to go to bed at about 10 p.m. to get at least 7 hours of sleep. (A.H Su 7)

Steps for an Ayurvedic seasonal lifestyle: -

1. Step 1:- Follow seasonal recommendations to balance the vata, pitta and kapha doshas.
2. Step 2:-Eat light foods and drink water. Have regular baths and oil massages and avoid napping during the day except summer.(Grishma)
3. Step 3:- During winter choose foods that are heavy and drink warm water, cow's   milk or juice. Have a tub bath after your oil massage, dress warmly and exercise.
4. Step 4:-During Summer drink more fluids & avoid foods that are pungent, acidic or salty. Wear light clothes and avoid strenuous exercise.

Step 5:- During spring avoid foods that are cold, sour, sweet or difficult to digest & avoid

Discussion

Ahara (diet) is theAhara is fundamental to good health and should be considered a practice for achieving the four goals of life (Purushartha Chathushathaya). food taken by mouth that supports the body's sustenance, maintenance, and repair.

Conclusion

Understanding and following the principles of Ahara vidhi Vidhana (dietary guidelines) is crucial, as diet has a direct impact on our personality and mental state.

Vihara (lifestyle) refers to how a person lives and responds to various activities.

If an unhealthy lifestyle causes diseases, simply treating the condition with medicine is not enough. Changes in lifestyle are essential for effective results.