Recommendations

for Health and

Wellness

Dosha Prakriti Dynamic Tridosha Disease State: Goal of Treatment:

levels in response Tridosha levels beyond Restoration of
to Environment adaptive threshold Tridosha Levels

Ayurveda describes individual’s health and environment in terms of Tridosha-

Vata, Pitta and Kapha and advocates diet & lifestyle with the goal to
achieve harmony between them. Doshas are described to undergo rhythmic
change both in our body and environment. The rhythmic eBects are more
visible if the Prakriti dosha matches with dosha of the particular season or
time. This should be kept in mind while following most suitable lifestyle
regime during the seasons so as to avoid over aggravation of a particular
dosha in a particular season for maintaining good health & harmony. Diet,
exercise and sleep recommendations for a healthy living are elaborated here.
Illustrations: https://nopr.niscpr.res.in/jinfo/sr/2022/SR%2059(10)%2080%20YEARS%20OF%20IMPACT.pdf

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 Seasonal/Diurnal/Age-dependent Variations:

Figure: The dynamicity of the proportions of Tridosha during day, age and
season is depicted for a representative Vata Prakriti.
Ref: Bhavana Prasher et al. J Genet. 2016 Mar.

Specific Recommendations for your Prakriti Type: “Vata”

Your Prakriti is Vata Dominant Type. The best practices that can be suited for your Prakriti
type are given in detail below.
1. Food Recommendations
• Do’s:
o Warm, moist, and nourishing foods: Soups, stews, cooked vegetables,
and dals with spices like turmeric, cumin, and ginger support digestion and
balance Vata. Opt for items like dal khichdi (rice and lentil stew) and aloo
sabzi(spiced potato curry), which are easy to digest and warming,
providing constant source of energy. Seviyaan, Idli, Daliya, Dhokla can be
good breakfast options and for dinner Khichdi with Ghee can be
beneficial. High calorie can also be taken if digestion is good.
o Include Shri Anna (Millets): Opt for Shri Anna (millets) like ragi and foxtail
millet, which are grounding and more suited to Vata in small, cooked
portions. These provide good fiber, warmth, and satiety. You can also have
Ragi porridge or Bajra Roti with ghee.
o Healthy Fats: Use ghee, sesame oil, and coconut oil, which improve
digestion and provide the lubrication Vata needs. These fats are rich in
essential fatty acids that support Vata’s needs for warmth and moisture.
Ghee, for example, is rich in butyric acid, which also supports gut health.

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 o Root vegetables in winter: Sweet potatoes, carrots, and beetroots have a
grounding quality and are rich in nutrients. These are best suited in colder
months to keep Vata balanced. You can have curries and stir-fries with
these vegetables and with added spices to them.
o Seasonal Fruits (preferably warm or room temperature): For example,
mangoes in summer or apples in winter, are calming for Vata. Using spices
like cinnamon or nutmeg with fruits can enhance warmth and digestibility.
• Don’ts:
o Avoid Dry, Cold, and Raw Foods: Raw salads, puOed rice,
and crackers lack the moisture and warmth Vata needs. These can
potentially aggravate dryness and lightness, two qualities that increase
Vata.
o Limit Bitter and Astringent Foods: Excessive leafy greens or bitter gourd
may increase Vata’s lightness and dryness, leading to gas or bloating. If you
consume them, cook them well with spices and ghee or sesame oil.
o Cold Beverages and Carbonated Drinks: These may cause discomfort
and imbalance, as Vata thrives with warmth. Carbonation introduces air,
which can lead to bloating. Try warm milk, herbal teas like ginger or tulsi
tea instead, which are better suited for Vata.

2. Sleep and Rest

• Do’s:
o Early to Bed, Early to Rise: Sleep by 10 PM and aim for 7–8 hours. A
consistent routine supports a calm nervous system which helps stabilize
Vata, which is sensitive to irregular schedules. Opt for a warm cup of milk
with turmeric or chamomile tea for calming eWects and a good sleep.
o Warm Sleep Environment: Keep your room warm or use heavier blankets
if needed. This warmth supports a calming eWect on the body and mind.
Massage foot with oil to have good sound sleep and it also cares for dry skin
issues.
• Don’ts:
o Avoid Excessive Screen Time at Night: Blue light exposure can
overstimulate the nervous system. Try wind-down activities like reading or
gentle breathing.
o Avoid Going to Bed Hungry or Overfull: Both extremes can disturb Vata’s
digestion and lead to disrupted sleep. Or you can have something light
like a banana or a handful of soaked almonds before bed.

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3. Exercise
• Do’s:
o Gentle and Grounding Exercises: Practices like yoga, meditation, and
walking help balance Vata’s light and airy nature. Aim for 20–30 minutes
daily.
o Exercise during Mid-Morning: This is the ideal time for Vata types, as it
aligns with the body’s natural energy rhythms.
• Don’ts:
o Avoid Excessively Intense Workouts: Heavy cardio or fast-paced
exercises like high-intensity interval training (HIIT) may overtax Vata and
can be overstimulating for it, which may increase restlessness or fatigue.
o Avoid Exercising on an Empty Stomach: This can deplete energy and
destabilize Vata further. Have a small, warming snack before like a small
bowl of porridge or a banana before exercise to maintain energy and
balance Vata.
4. Daily Routine
• Do’s:
o Routine and Regularity: Vata types benefit greatly from a structured day,
with regular times for meals, sleep, and exercise. This routine helps ground
Vata. Sitting calmly for 10-15 minutes in a calm and secluded environment
can be helpful. “No Activity” breaks in between can help in sorting out
thoughts and restoring energy.
o Oil Massage (Abhyanga) with Sesame Oil: A daily warm oil massage is
ideal to soothe Vata’s dryness and relax the nervous system. Sesame oil is
grounding and nourishing for the skin.
o Hydration: You can drink warm water with lemon or ginger to support
digestion and hydration, which Vata needs.
• Don’ts:
o Avoid Skipping Meals or Fasting Frequently: For Vata, consistent meals
are essential. Skipping meals can lead to fatigue and further imbalance.
o Don’t Rush Through Tasks: Vata types may tend to hurry through meals or
tasks. Practice mindful eating, slowing down and savouring each bite to
support balanced digestion.
5. Seasonal Eating for Vata Prakriti
• Summer: Focus on hydration with fruits like include mangoes and melons but at
room temperature. Including cooling spices in moderation, like fennel or
coriander are best in the hot.

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 • Monsoon: Have lightly spiced, warming meals with ginger, pepper, and
cinnamon. Limit raw vegetables and green leafy vegetables that can lead to
bloating.
• Winter: Hearty, grounding meals like sweet potato curry or carrot and beetroot
stew with warming spices (e.g., cinnamon, cloves) would be the best to include.
Incorporate other root vegetables, warming spices, and whole grains.

General Recommendations that everyone can follow:

For Ahara or Diet:
“कालभोजनं आरो-यकराणां” -चरक
• Right time of meal: Meal should be taken only upon feeling of good appetite,
and in only as much quantity as doesn’t cause discomfort and gets easily
digested. True hunger is accompanied with feeling of lightness in the body as it
indicates that previous food is digested well.
• Ideally there should be 2-3 meals spread over a gap of 5-6 hours, but can vary
based on age, Prakriti and level of physical activity. It is also recommended to
eat less at night and to maintain a gap of 1.5-2 hours in between eating & time of
sleep.
“यथा-3य4यवहारोSि-नस3ध;
ु णानां।” -चरक
• Right amount or quantity: Food should be divided into certain proportions –
Solid portion: ½ of the capacity, Liquid portion: ¼ of capacity (Soup/ Dal/ Rasam/
Buttermilk/ Water, etc.), ¼ should be kept vacant, i.e., food should not be eaten
up to full capacity.
• In case of occasional heavy intake of food and/or overeating one can practice
taking Buttermilk with spices like Cumin, Ginger, etc. or warm water for
facilitating digestion.
For Sleep:
Sleep is a crucial aspect of our daily routine. Maintaining a healthy sleep-wake cycle,
along with quality sleep, is not only vital for rest and rejuvenation but also plays a key role
in memory formation, consolidation, cellular processes, and the removal of waste from
cell structures.
Benefits of good sleep:
“=न>ाय?ं सख
ु ं दःु खं पिु Dट काFयG बलाबलम ्।” -चरक
Quality sleep is the foundation of strength, nourishment, and a positive, cheerful mood.

“दे हव?
ृ ौ यथाSSहारNतथा NवPनः सख
ु ो मतः।

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 NवPनाहारसमQु थे च NथौRयकाFयS Tवशेषतः।।” -चरक
Sleep is just as essential as food for maintaining health and well-being. Both obesity
and leanness can result from habits related to sleep and diet.

• General guidelines for achieving good sleep:

o Adherence to regular sleep schedule and not resisting the natural urges for
sleep.
o Compensate night-time sleep deprivation with half the duration of awakened
period. Avoid intake of stimulants at night.
o For less, disturbed or shallow sleep, it might be beneficial to massage feet
with oil at night and drink warm milk before bedtime.
o Pranayama & Stress relieving techniques (Music/Shavasana) at morning
and before bedtime. Peaceful ambience & adequate posture could help
achieve sound sleep.
o Staying awake late night increases Vata and dryness whereas daytime sleep
can increase Kapha, however in exceptional circumstances if required,
napping in sitting posture could be advisable.

“राWौ जागरणं Y;ं िNन-धं ZNवपनं [दवा।

अY;मन]भDयि3द QवासीनZचला=यतम ्।।” -चरक
• Age-specific modulation: Old age people & children require more sleep and can
take naps during day-time.
• Season-wise modulation: Daytime sleep should be avoided in all seasons with
exception of summer.

This is an attempt to spread awareness among people regarding diet, exercise & sleep and their importance for
healthy living. All the information is based on traditional knowledge and descriptions of Ayurveda which corroborate
to an extent with their current biological understanding. This has been described here as general and specific
recommendations for healthy practices as per Prakriti, age, climate etc. However, for specific health related concerns
Ask or Go to a physician for medical advice.

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