Holistic Human Health (Ebook)

A FOUNDATION COURSE IN
HOLISTIC
HUMAN HEALTH
- Its Philosophy and Practice
S. Asthana A. Shukla T. S. Perumall

i
A Foundation Course in Holistic Human Health – Its Philosophy and Practice
ii
A Foundation Course in Holistic
Human Health – Its Philosophy and
Practice
S. Asthana
A. Shukla
T. Sundara Raj Perumall
i
A Foundation Course in Holistic Human Health – Its Philosophy and

Practice
1st Edition, October 2023
By Sharmila Asthana, Akhilesh Shukla, T Sundara Raj Perumall
Published by
UHV Publications
Sarva Shubha Nyas, Village Bithoor Kalan, Bithoor, Kanpur, UP, 209217
Printed by PHI, B253 Naraina Industrial Area, Phase 1, New Delhi 110028
ISBN: 978-81-952861-7-1 (Printed Copy)
ISBN: 978-81-952861-8-8 (E-book Copy)
In the spirit of universalisation of knowledge for the well being of all, we are
making effort for the availability of this book to all unconditionally.
The contents of this publication may be used for educational purposes,

both formal (mainstream as well as alternative) and informal.
Hence, this work is licensed under CC0 1.0
To view a copy of this license, please visit:
https://creativecommons.org/publicdomain/zero/1.
Websites: www.holistichumanhealth.org
www.uhv.org.in
Disclaimer: The content of this book is meant for the purpose of

information and education only and is not intended as a substitute
for medical advice to diagnose, treat, cure, or prevent any condition
or disease.
ii
Dedication
This book is dedicated to the well-being of all.
iii
iv
CONTENTS
Preface ............................................................................................................................... ix
Acknowledgements ....................................................................................................... xii
About the Authors ......................................................................................................... xv
Note to the Reader ....................................................................................................... xviii
PART I: An Introduction to Holistic Human Health ............. 1

Chapter 1: What is Health ....................................................................................... 3
Chapter 2: Our Perspective on Health ............................................................... 5
Chapter 3: Process of Understanding ................................................................ 9
Chapter 4: Holistic Human Health ...................................................................... 15
PART II: Understanding the Human Being and Health in

the Self (Mental Health) ............................................... 19
Chapter 5: Human Being: A Co-Existence of Self and Body ................... 21
Chapter 6: The Basic Human Aspiration – Happiness and Prosperity
in Continuity .......................................................................................... 35
Chapter 7: Exploring Happiness and Prosperity ........................................... 43
Chapter 8: The Body as an Instrument of the Self (The Self is Central
to Human Existence) .......................................................................... 51
Chapter 9: Understanding Harmony in the Self ............................................ 55
Chapter 10: Understanding the Human Body and Human Constitution 69
PART III: Universal Health Principles and Specific

Recommendations for Health .................................... 87
Chapter 11: Universal Health Principles ............................................................. 89
Chapter 12: Specific Recommendations for Health (Based on the
Universal Health Principles) ............................................................ 103
v
PART IV: Practices and Processes for Ensuring Health in

the Body–I ........................................................................ 129
Chapter 13: Intake of Food ..................................................................................... 135
Chapter 14: Intake of Water ................................................................................... 159
Chapter 15: Intake of Air .......................................................................................... 173
Chapter 16: Intake of Sunlight ............................................................................... 183
PART V: Practices and Processes for Ensuring Health in

the Body–II .................................................................... 193
Chapter 17: Daily Routine (Including the Health Tracker) ............................. 195
Chapter 18: Seasonal Regimen/Seasonal Routine ........................................ 243
PART VI: Practices and Processes for Ensuring Health in

the Body–III .................................................................. 259
Chapter 19: Labour and Exercise ......................................................................... 261
Chapter 20: Body Postures to Regulate External and Internal Organs . 275
Chapter 21: Breath Regulation ............................................................................... 279
Chapter 22: Attending to Body Signals (Urges that should not be
Suppressed) ......................................................................................... 283
Chapter 23: Urges that Should be Transformed ............................................ 295
Chapter 24: Indicators of Health ......................................................................... 301
Chapter 25: Early Indicators of Disharmony (Disease) in the Body and
Bringing body back to Harmony ................................................. 303
Chapter 26: Home Remedies .................................................................................. 329
Chapter 27: Medicine and Treatment: When to Visit a Doctor ................. 341
Chapter 28: Protecting and Rightly Utilising the Body ................................ 353
PART VII: Health of the Environment .......................................... 373

Chapter 29: Health of The Family ......................................................................... 377
Chapter 30: Health of The Society ....................................................................... 387
Chapter 31: Health (Harmony) in Nature .......................................................... 399
Chapter 32: Understanding the Harmony in Existence .............................. 409
vi
Preface
PART VIII: Conclusions of a Holistic View of Health;

Purpose of a Healthy Body ...................................... 415
Chapter 33: Conclusions of A Holistic View of Health ............................... 417

Chapter 34: Purpose of A Healthy Body .......................................................... 423
APPENDICES
Appendix A - Holistic Human Health Course - Level 1 ..................................... 427
Appendix B - Body Constitution and Diet ........................................................... 435
Glossary ............................................................................................................................. 439
Bibliography ..................................................................................................................... 451
vii
viii
Preface
Welcome to this journey into health!
Before we embark on this journey together, we would like to share with you,
a little about our own journey thus far and how it led to this book.
Why a Book on Holistic Human Health?

As doctors, we had been treating patients as most doctors do, helping them
get better with food and lifestyle changes and medication. While in the midst
of our busy professional lives, we had the good fortune of being introduced
to the UHV (Universal Human Values) program and through it, coming in
association with the AICTE (All India Council for Technical Education) in
2018. The physical health module of the UHV program and support from
the AICTE provided us with a unique opportunity to blend our training in
the field of health and medicine with our learnings of values from the UHV.
With the vision and the extensive and valuable inputs of various stalwarts,
both in the field of human values and Ayurveda, we got down to preparing
material that would provide a view of health that could be comprehensive,
holistic and founded on values. This material was then shared directly
with hundreds of teachers and students in the health module of AICTE’s
eSIP (online student Induction program) Sampler which was conducted in
September 2020. Since then, it is being conducted nationwide as a part of
the SIP in various colleges under the AICTE banner and has been shared
with perhaps many thousands of students so far. The eSIP program of 2020
was further followed by weekly on-line follow-up sessions on Holistic Human
Health for students throughout India since December 2020. These are
enthusiastically being attended by students and faculty alike and running
till date, without a break.
The students and faculty have found the inputs of Holistic Human Health
to be extremely useful to them in their practical day-to-day life and they
have put forward many testimonials regarding the impact of this material
ix
in helping them achieve better health. We have also learnt much from their
experiences and tried to pay heed to many of their suggestions; all this has
taken shape in the form of this book which is intended as a reference book
for the “Physical health and related activities” module of AICTE’s Student
Induction Program.
We feel that besides serving this end, the material put forward in this book
would also be extremely useful and of great help to the general reader
who wishes to take charge of his/her own health. This book may also be
used as the text-book for a Foundation Course in Holistic Human Health
for students of various colleges pertaining to the different streams of
education, including for medical students (as an add-on course to MBBS,
BMS, etc.). A brief outline of an example of such a course has been provided
in the Appendix section at the end of the book.
What This Book is About

The book addresses two broad categories – one is the philosophy of Holistic
Human Health and the second is its practice.
The Philosophy of Holistic Human Health helps you understand health

holistically i.e., with a holistic view. This has been articulated in the form of
Understanding the reality as a whole (including the human being and its
entire environment), Universal Health Principles based on the reality and
Recommendations for Health based on the health principles. This philosophy
of Holistic Human Health has been covered largely in the first three parts of
the book (i.e., Parts 1, 2 and 3).
The Practice of Holistic Human Health discusses the practices that can be
used as tools to prevent disease and also to revert the body back to health,
if and when it is diseased. This has been elaborated on largely in the next
three parts of the book (i.e., Parts 4, 5 and 6).
Parts 7 and 8 of the book is a mix of both – the philosophy and the practice
of Holistic Human Health. With growing populations and the large numbers
of people requiring medical intervention at earlier and earlier ages, the
x
Preface
high cost of medical care is a huge economic burden on people worldwide

making the accessibility of quality health care for all a near impossible
target to achieve. Even if we are to accomplish this target, sustaining it
is a possibility that seems very remote at this time. These and other such
present-day challenges and problems faced by the healthcare system may
well be addressed by increasing focus on holistic human health. Thus, this
topic has been touched upon briefly in these last two parts of the book with
a vision for the way forward. A lot more work is, of course, required in this
area.
Suggestions for further reading have also been made at the end of the
book.
In closing, the solution centered approach put forward in this book aims
to bring about a shift in paradigm–from disease to health for all. It is
important to mention here that nothing that has been said in this book is
new or unique. The authors would like to acknowledge and express their
gratitude to the rich tradition of saints, sages, rishis and realised souls who
saw things for what they are and were able to understand things in totality
– in their entirety. They saw the reality for what it is and became one with it,
flowing along with it effortlessly. They visualised a global family (Vasudhaiva
Kutumbakam) where the well-being of all could be a reality and they played
their part, working towards that goal.
It is our sincere wish that this book becomes a stepping stone for guiding
you towards the aim of being healthy and staying healthy and we hope that
it serves as a small link in the chain to the well-being of all.
losZ HkoUrq lqf[ku% Sarve bhavantu sukhinaha (May all be happy)
losZ lUrq fujke;k Sarve santu niraamayaaha (May all be free from illness/
disease)
losZ Hknzkf.k i’;Urq Sarve bhadraani (May all see the good and
pashyantu auspicious in everything)
ek¡ df{~pn nq%[k Hkkx&Hkosr~ Maa kaschid dukha bhaag- (May none be unhappy or
bhavet distressed)
xi
Acknowledgements
The understanding of the reality (the truth), to be able to see the existence
the way it is, to see the reality of the human being and how the human
being fits into this larger whole, to be able to see everything that impacts
the health of the human being – all of this has been studied extensively
and comprehensively in the past and the knowledge passed down through
generations. This rich heritage is available to us in the form of traditional
books, writings, discourses, lectures, talks, discussions etc. that have tried
to capture the spirit of those who did in fact see the truth- the way things
are. So, first and foremost, we would like to acknowledge the wisdom of
these many seekers of truth whose help and guidance we have received
from time to time, directly or indirectly - our immense gratitude to them.
In this context, we would like to acknowledge our profound gratitude to A.

Nagaraj ji who propounded the ‘madhyasth darshan’. His vision and the
expression of this vision in the form of the various books written by him
has opened the door to the possibility of not just a deeper insight into the
reality (than merely what appears to be the visible outer form) but also
the possibility of a simple, practical and down to earth method of moving
towards the development of a society that is all inclusive- where one can see
the universality in the midst of all the apparent diversity of human beings -
all of this has helped form the very foundation of this book.
This book is not merely the work of its authors. The material put forward in
this book has been developed over the past several years with the help of
the vision and the extensive and valuable inputs of stalwarts in the field of
human values and in that of our traditional forms of medicine, especially
Ayurveda. Our immense gratitude goes out particularly to Prof. G.P. Bagaria,
an alumnus of IIT Kanpur, highly respected as a teacher in the field of
engineering as also in the domain of human values. His vision of the well-
being of all and perseverance towards that quest has inspired us to see our
role, our participation in it. Having his support and guidance at every step,
with ease of access to his knowledge and wisdom, has helped not only to
form the framework of this book but also to bring it out in its current form.
xii
Aknowledgements
Our heartfelt gratitude also goes out to Dr. Kumaraswamy, a veteran in the
field of the traditional Indian system of Ayurveda with over three decades
of experience. His knowledge and experience in the field of Ayurveda have
served as a tremendously vast resource that we could rely on and, with the
help of which we have been able to have more clarity about the human
body and what impacts its health – whether it be the food we take in, the
changing seasons, our daily routine etc.
We acknowledge, with gratitude, the guidance of both these stalwarts at

every step whenever we have felt the need for it.
Our gratitude also to the AICTE (All India Council for Technical Education)
for seeing the significance of this material in the maintenance of health of
its students in technical colleges and taking the bold step of introducing
it in their SIP (student induction program for all new students joining
the colleges) even before the book took shape. Their constant feedback,
encouragement and support has helped improve the material and made
good health a reality for thousands of students who could thus have access
to this.
Many friends and colleagues, both senior and junior, have also helped in
the various processes and stages of putting together this book and we wish
to acknowledge the dedication and sincerity with which they have come
forward with a readiness to help. In particular, we wish to acknowledge,
with gratitude, Dr. Shyam Kumar who readily offered to read through the
entire manuscript and give his feedback regarding it (all at extremely short
notice); several of his very valuable suggestions were adopted and the book
modified accordingly. Sincere gratitude and thanks also to R. Asthana ji for
his help with editing the book at every stage – his suggestions and inputs
have helped bring out the content of the material in its current format.
Several parts of this book (particularly those related to the Self/

consciousness, the family, society, nature and existence) have been taken
directly from the book ‘A foundation course in Human values and professional
ethics’ (mentioned in the bibliography) and we would like to acknowledge
the gracious permission of the authors of this book, for allowing us to do so.
xiii
Our gratitude also to the many, many volunteers of the entire UHV team
for their ready support, offering to help with all sorts of odd jobs linked to
the book – from proof reading, formatting, adding to the glossaries, adding
diagrams etc. Special thanks to Sushma Karwa ji for providing the diagrams
of the three body types and to fiver for the diagrams depicting the eye
exercises. We would like to acknowledge the immense help provided by Mr.
Nitesh Sachan and his team at Earthaat Foundation as also by Mr. Sandeep
Murada and his team at PHI for their meticulous efforts in bringing this
book out in its current quality of publication.
Last, but not the least, we would also like to acknowledge our gratitude to
our families for all their continued and ongoing support and encouragement
from behind the scenes (from S. Asthana - to my parents – late Brig. Lajpat
Sachdev and late Mrs. Krishna Sachdev, my husband Rajul Asthana and
our two sons- Arjun and Pranav who have all pitched in from time to time
and participated in this endeavour; from A. Shukla – to my father Mr. M.P.
Shukla, mother Mrs. Urmila Shukla, sister Dr. Anupama Shukla and brother
Dr. Avinash Shukla and from T. Sundara Raj Perumall- to my father T. Murali
Krishna and mother Smt. T. Vara Lakshmi who are the inspiration for social
service, to wife Dr. Kavita who always stood as a pillar in ups and downs
of life and to my kids Krishna Priya and Shatanand Dhanvantari. Also to
my sister Dr. Susheela Murthy, Cdr M.S.N. Murthy, Sri Maitreyi Murthy and
Samruddhi Murthy).
xiv
About the Authors
Dr. Sharmila Asthana, MBBS, MD
Dr. Sharmila received her graduate medical degree

from Mahatma Gandhi Memorial Medical College,
Indore, Madhya Pradesh, India and her post-
graduate degree in the field of Pediatrics, from
the Regional Childrens’ Hospital in Southern New
Jersey, USA. She worked as assistant professor of
paediatrics at St. Christopher’s Hospital for Children
in Philadelphia, Pennsylvania, USA for a few years
after which she moved back to India and was the senior consultant
paediatrician with Apollo Hospitals, Secunderabad for about 17 years,
teaching and practising comprehensive paediatric medicine. She also worked
with Lucid Diagnostics for a few years. In a career spanning more than two
decades, her keen interest was in ambulatory pediatrics – educating children
about self-discipline and helping them take responsibility for their health
with minimal use of medication/lab tests. To work towards a wholesome
and integrative approach to health, she left medical practice to devote her
full time to understanding Universal Human Values (UHV) and pursuing a
holistic approach to health, seeking to bring them into living practice and
sharing this understanding with others. She is a volunteer resource person
for many of the UHV and HHH (Holistic Human health) programs conducted
by All India Council for Technical Education (AICTE) through its National
Co-ordination Committee for Induction Programme (NCC-IP) and, in her
spare time, likes to read and write. She lives in Hyderabad with her husband
and two sons.
xv
Dr. Akhilesh Shukla
Dr. Akhilesh Shukla completed his Bachelor of

Ayurveda Medicine & Surgery in 2008 (RGUHS,
Bangalore), and M.D. (Ayurveda Samhita) in 2011
(NTR University of Health Sciences, Vijayawada).
He received the Young Investigator Award in Oct.
2011 from the AdiBhat (India) Foundation, New
Delhi. In December 2014, he completed his Ph.D. in
the Dept. of Basic Principles from the Institute of
Post Graduate Teaching and Research in Ayurveda (A WHO Collaboration
Centre), Gujarat Ayurveda University, Jamnagar. He worked as an Assistant
Professor from 01/02/12 to 15/12/12 and from 15/01/2015 to 20/02/2016 in
Amrita School of Ayurveda, Kollam, Kerala, as a lecturer from 23/02/2016 to
06/09/2022 in Govt. Ayurveda College, Bilaspur, Chhattisgarh, as a Reader
from 07/09/2022 to 13/11/2022 in the Department of Ayurveda Samhita
& Siddhanta, Shri NPA Govt. Ayurveda, college, Raipur, Chhattisgarh,
India. Presently he is working as Assistant Professor in the Department of
Ayurveda Samhita & Siddhanta, All India Institute of Ayurveda, North Goa,
Goa. He has published more than 40 articles in national and international
journals and authored two books.
xvi
About the Authors
Dr. T. Sundara Raj Perumall
Dr. T Sundara Raj Perumall completed his Bachelor

of Ayurveda Medicine & Surgery in 2004 (Dr. N.R.S.
Govt. Ayurveda College, Vijayawada), and M.D.
(Kaya Chikitsa) in 2007 (Dr. B.R.K.R. Govt. Ayurveda
College Hyderabad) and MSc Psychology in the
year 2011 from SV University, Tirupati, Andhra
Pradesh. He is a member of National Coordination
Committee AICTE-SIP. He started his Ayurveda
Practice in Hyderabad, but after getting inspired by the philosophy of UHV
he left his successful practice in Hyderabad, went back to his home town
Visakhapatnam, built a 40 bedded Ayurveda & Yoga hospital (Arogyadhatri
Ayurveda Research Institute) in a remote village called Koduru to serve the
poor & needy in surrounding villages.
He is working with many NGOs like Arogyabharathi, Samskrita Bharathi,

Seva Bharathi, Viswa Ayurveda Parishad, Bharat Swabhiman Trust, Patanjali
Yoga Samithi. He is the founder of VARAMU (Voluntary Association for Rural
Awakening & Medical Upliftment) foundation. He has dedicated his life to
create awareness in the society about Holistic Human Health by conducting
Health exhibitions, Health workshops (online and offline), Medical Camps,
Yoga camps. He wrote and directed several short films to promote positive
health. He has delivered several lectures in National and International
institutes and Universities and published several articles in peer reviewed
Journals.
xvii
Note to the Reader

As suggested by the name, the purpose of this book is to provide you
with a holistic perspective on health that includes everything that impacts
your health. In order to have a holistic perspective of health in the human
being, it is important to understand things as a whole – in their entirety. To
understand things as a whole, we first need to understand the meaning of
the word ‘health’ and the reality of the ‘human being’ so that is what this
book begins with.
Once you understand the human being and health in the human being, your
attention will be drawn to the fact that, as a human being, you live not only
as an individual but that you are also a part of a family; you also interact
with others in the society and you are certainly not isolated from nature
and the existence. All this forms your environment (of which you are a part).
So in order to understand health completely, you need to understand all of
these and see how they impact your health. Only then can you have a truly
holistic perspective on health.
As mentioned in the Preface, the first three parts of the book deal largely
with understanding the Philosophy of Holistic Human Health. In this regard,
various proposals have been put forth on the following two fundamental
aspects –
1. Understanding the reality of the human being and the environment of

which it is a part.
2. Understanding the Universal Principles of Health based on the reality

and the specific recommendations for health based on these principles.
The remainder of the book deals largely with the Practice of Holistic Human
Health i.e., Implementing the understanding gained from the first three
parts and, with the help of various practices and processes, moving towards
achieving better health.
Both, an understanding of the philosophy as well as the implementation

of its practice are important for maintaining good health, therefore, it is
xviii
Note to the Reader
recommended that you read the book in the given sequence. However, if
you have already been through a UHV (Universal Human Values) course
or workshop, are familiar with the philosophy and wish to skim through the
first three parts or even get straight to the practice, you may do so.
How to Read This Book

Before you embark on your journey into health, there are a few suggestions
that are likely to maximise the benefit you can derive from this book—
Read with awareness - Look afresh at the proposals put forward in this
book. Try and not compare these proposals with what you may have read,
seen or heard elsewhere or what you may already believe regarding health
or even life in general.
Don’t believe or disbelieve - While it is important to not compare the

proposals in this book with what you may have heard or read elsewhere, it
is equally important to not just go ahead and believe these proposals either,
or for that matter to even disbelieve the proposals. So if you should neither
believe nor disbelieve the proposals, what should you do?
Verify and experiment for yourself - Read the proposals given in the
book and check within yourself – do they seem to make sense? Do they
seem right to you? Implement them – experiment with them for some time;
use them practically in your day to day life and see if they work for you
before you accept (or reject) them.
Don’t look for short cuts and quick fixes - If you’re looking for a quick
readymade solution to all your health problems, this book is not for you. It
is possible to put a quick band-aid on a wound the very instant you notice it
and this covers up the wound so that it is no longer openly visible to you but
it doesn’t do anything to heal the wound - the wound is still there beneath
it – just that you don’t see it. If you want the wound to go away for good,
you have to let it heal and that takes a few days (of course the process can
happen a little faster if you understand and help support it).
Similarly, health problems don’t just spring up suddenly – they’ve been

brewing within for some time – perhaps you just didn’t notice them. Well,
xix
now it’s time to pay attention and get rid of them from the root. Just as the
problems didn’t spring up overnight, they may not go away immediately
either so don’t look for immediate or overnight results. Stay with it and as
the body reverts back towards health, you will see the diseases vanishing.
Validate and Understand things for yourself - Once you have read, verified
and experimented with the proposals, you will be able to see if they work
for you or not. If they work for you, you have now experientially validated
them – in other words they have become a part of your understanding. You
now know that they work for you – that they are true for you.
Be prepared to take on responsibility - Your health is in your hands…

provided you take on the responsibility. The human body is, to a large
extent, self-organised – it has built-in processes of repair, detoxification
and regeneration which give it the capacity to spring back into action
despite several onslaughts on it (up to a point). To keep it functioning at
peak capacity, all you have to do is to understand the nature of the body, its
inherent harmony and its harmony with the natural environmental rhythms
…and just support this process – or at least not disrupt it. You do have that
definite role to play here. We will discuss this at length as we go along.
The Outcome You Should Expect

If you follow all the above suggestions on reading this book, you should
expect the following -
A holistic perspective – a widening of the horizon of your vision – one that
helps you understand yourself better and is also inclusive of everything that
constitutes your environment.
— Better health – and this includes both physical and mental health
— An exploration into the purpose of a healthy body – once you achieve

better health, then what? Is that it? Is that why we are here? Or is there
more meaning to all this effort on keeping the body healthy?
So together, let us begin our journey of exploration into health with the hope
and wish for the well-being of all.
xx
Part I
An Introduction to Holistic Human Health
1
2
Chapter 1
What is Health
In the present day, a lot of information is available out there in bits and
pieces – health tips, what to do and what not to do to stay healthy, rules and
regulations to be followed in order to have a healthy body and so on. Very
often one set of tips contradicts another… so how does one wade through
this sea of information and make sense of it all. There must be a better
method to understand health!
First of all, what is health? What does it mean to be healthy? And ultimately,
what is the purpose of a healthy body? This book is about exploring such
issues and getting answers to some of these questions.
Health
Oxford English Dictionary defines the word ‘health’ as1, 2
The state of being free from illness or injury.
A more apt definition of health was given by The WHO (World Health
Organisation) in 1948 when it defined health as3
A state of complete physical, mental and social wellbeing and not merely
the absence of disease or infirmity
If we go back to our ancient traditional wisdom coming from ‘Ayurveda’

(the ‘science of life’ - ‘ayur’ = life; ‘veda’ = science), health is referred to
in terms of a state of total equilibrium – a state of balance (equilibrium/
harmony) among the various systems of the body, and an equilibrium of the
mind and spirit (a cheerful or happy state of mind)4. In other words, a state
of complete physical, mental and spiritual well-being - total psycho-somatic
equilibrium (‘soma’ = body) (‘psyche’ = mind).
From a practical perspective, one could perhaps say that health has two
components:
3
1. You are able to give the right instructions to the body and the body acts
according to what you want it to do
e.g., you decide to wake up early in the morning and you are able to
spring out of bed early in the morning
e.g., you are keen to pay attention to something and you are alert and
able to pay attention without feeling dull, lethargic, sleepy etc. and
2. The parts of the body are working well together
e.g., one indicator of this may be that you have a good appetite; another
indicator may be that you don’t fall sick frequently
e.g., you want to sit down cross legged and study and are able to do so
or that you are able to walk up 2-3 flights of stairs without getting tired
or breathless etc.
We will delve deeper into what all these definitions of health mean but
before we do that, in the next chapter, let us first look at what our current
perspective about health is.
Test Your Understanding

1. What are the different definitions of health?
2. Which of the definitions do you feel is most acceptable to you?
3. On the basis of the definition most acceptable to you, do you consider

yourself to be healthy or unhealthy?
4
Chapter 2
Our Perspective on Health

What is our perspective about health today? How do we perceive health?
More doctors, better hospitals, better diagnostic tools (better tests and
more sophisticated machines) – would that solve the health problems we’re
facing today?
Do we perhaps feel that people in the ‘developed’ (richer) countries have

an advantage over those in the ‘less developed’ countries because of the
availability of better facilities (e.g., better infrastructure, more sophisticated
and advanced CT scan or MRI machines etc.) leading to better methods
of screening for disease, earlier detection of disease, earlier treatment of
disease and therefore better health? Let us explore this for a bit.
While it is true that developed countries can afford to have the best of medical
facilities and medical care and while it is also true that many such countries
have had a lot of success in reducing the incidence of communicable or
infectious diseases (the covid-19 pandemic of course being an obvious
exception to this), does this also mean that people in these countries enjoy
better health? Not necessarily.
In fact, you may be surprised to note that though communicable or infectious

diseases have seen a marked decline in the developed countries (again,
putting aside the covid-19 pandemic for a moment), they have merely been
replaced by non- communicable causes of ill health and disease (those
that do not ‘communicate’ or spread from one person to another). This rise
in non-communicable diseases and deaths due to them is, for the most
part, a result of totally preventable causes e.g., living an improper lifestyle,
accidents, suicides, mental diseases like depression etc.). So better facilities
and infrastructure did not translate to better health in this case – rather, one
set of diseases was replaced by another.
Needless to say, this is no longer a problem of the developed countries

alone; non-communicable diseases are responsible for 70% of mortality
5
(deaths) worldwide. If we look around we can see that obesity is increasing,

leading to diseases like diabetes, hypertension, heart disease etc. Stress
(another non-communicable cause of ailments) is also increasing and is
leading to irritability, unhappiness, anger, anxiety disorders, depression and
at times suicide. So we’re faced with many such problems today…. What is
the solution? This is what we are going to explore. But first, let us continue
to explore our perspective on a few other issues.
For example, what is our perspective about fever? Here too, let us see if
perhaps we may have an assumption about fever that is not true (not the
reality). Think about it… what is the first thing that comes to your mind
when you have a fever? Perhaps, checking the body temperature with a
thermometer? The thought of taking a fever reducing medication perhaps?
Does the thought of not bringing down the fever also occur? You may be
wondering why we are even asking this question…why would you not want
to quickly bring a fever down? So, let us take a moment to find out how bad
(or good) fever is for the body.
How do you get to know when there is an infection in the body? Either you
have pain in some part of the body or you have a fever, isn’t it? So pain and
fever are just symptoms letting you know that all is not well in the body.
So when you quickly take some fever reducing medicine, it certainly brings
down the fever but all that has happened is that the symptom of fever has
been suppressed. The medication did nothing to get rid of the infection; it
just made you forget about the fever for a while but the infection continues
to disrupt the health of the body.
And what if you came to know that there is another reason why fever is
actually good for the body? The fact of the matter is, whenever there is an
infection in the body, nature has designed it such that the body temperature
rises and for good reason. It is nature’s way of trying to rid the body of the
unwanted infection - the white blood cells (WBC) in the body (whose job
it is to get rid of the infection) travel to the site of infection a lot faster in
presence of an increase in temperature; also the capacity of the WBCs to
get rid of the infection and bring the body back to harmony is increased
many-fold in presence of increased body temperature!
6
Our Perspective on Health
So the next time you have fever, you may want to check your perspective
about it before you go for the fever reducing medicine.
Just as we may have a perspective on health that is not quite true (is different
from the reality), we may have many other such beliefs or assumptions that
we have not really verified and which we assume to be true. For instance,
our perspective about ourselves - the human being. Pause for a moment
and reflect on some of these questions:
Is the human being just the body or is it the body + something more? And if
it is something more than the body, what is this more?
Here is a proposal - the human being is the Self (Consciousness) + the body
If this is so, then should health address just the body or should it address
both - the Self and the body? Are problems like those of stress, anger, anxiety
and depression problems of the body or problems of the Self?
Who is responsible for the health of the body – the body or the Self?
In order to get answers to these and many such similar questions, to be

able to know- to be able to see the answers for yourself, you would need to
understand the human being and everything that impacts the health of the
human being. You would need answers to some fundamental questions like:
What is human being?
What is the true meaning of ‘Health’? Can we have a holistic view of

health?
And ultimately we would also need to explore and ask ourselves—
What is the purpose of a healthy body?
Before we try and get to understanding all this, let us look at the process of
understanding that we will be following in this book.
7

1. What was your perspective regarding health before reading this
chapter? Is there any shift in your perspective? What is your perspective
regarding health now?
2. What do you normally do when there is a rise in your body temperature

(i.e., when you have fever)? Do you straightaway reach for medicine to
bring down the temperature quickly? Do you think any differently now?
3. Are there other conditions in which you tend to use medication for
symptoms that indicate a problem/ state of disharmony in the body?
Do you think the medicine cures the problem or merely suppresses the
symptoms? Make a list of five medications that you have used lately
and for each one, write down if it cured the problem or suppressed the
symptom
8
Chapter 3
Process of Understanding
What would you prefer – to be given a set of dos and don’ts (rules and
regulations) that are to be followed or would you prefer to decide what is
right for you based on understanding things for yourself? The latter process
is the approach taken in this book.
The process of understanding proposed here is as follows:
Some proposals regarding health will be placed before you.
Do not assume these proposals to be true (or false).
Verify each of the proposals on your own right.
If the proposal is right for you, keep it and implement it in your life.
If the proposal is not right for you, discard it.
Now the question arises, how do you decide if the proposal is right for you
or not? How do you verify it for yourself? For this, let us look at the process
of understanding in a little more detail.
This is going to be a process of dialogue. To begin with, this dialogue is

between us and you. We will ask you some questions (place the proposals
before you) and you are expected to answer these questions for yourself,
based on your own verification. Now the question was how to verify? This
self-verification can be done on the basis of your own ‘Natural Acceptance’.
And what is this ‘Natural Acceptance’?
Self-Exploration Through Natural Acceptance

Natural acceptance is a faculty that we all have. It is innate and invariant
and is present in each one of us. It always gives us the right answer. All we
have to do is merely refer to it. It’s that simple! For example, if you’re asked
the question –“Do you want to keep your body healthy or unhealthy?” what is
the answer you get? Healthy, right? Now where did you get this answer from?
9
Let us take another example: If you’re asked the question – “Do you want
to have a feeling of relationship towards other human beings or a feeling of
opposition?”, now what is the answer you get? Feeling of relationship, right?
You want to have a feeling of relationship although you may not always
have a feeling of relationship (just as you want to keep your body healthy
but may not always keep the body healthy). Now where are these answers
coming from? Did you happen to read them in a book? Did someone provide
you with these answers? No. You got them from within yourself- from your
“natural acceptance”, the voice within you.
So in the process of self-verification, we will ask you the questions to begin

with and you will come up with the answers from within yourself. This
happens in the form of a dialogue between us and you initially but very soon
you may find that this dialogue is taking place within yourself- that you are
asking yourself these and similar questions and you get the answers from
within yourself. If this is happening then the process of self-verification has
begun in you!
Process of Self-Verification
Whatever is stated is a Proposal

Verify it on your own right
(Do not assume it to be true/false)
PROPOSAL
2 EXPERIENTIAL VALIDATION
1 VERIFY Live according to it

on the basis of
2a 2b
your Natural
Acceptance Behaviour with Work with
Human Beings Rest of Nature
Mutual Mutual
Happiness Prosperity
RIGHT
UNDERSTANDING
Figure - 3.1
10
The first part of self-exploration is to verify the proposal on the basis of

your natural acceptance. Once you have verified that a proposal is naturally
acceptable to you, you are sure that it is something that you would like to
live with.
The second part of self-exploration is experiential validation. This means

trying to live according to that proposal. In living, we interact with other
human beings and we also work with nature. So when living according to
the proposal, you can check in your interaction with other human beings,
whether the proposal leads to mutual happiness or not (i.e., whether it leads
to happiness in yourself and in the other). If it leads to mutual happiness,
the proposal is right for you. Similarly, when you work with the rest of nature
according to the proposal, verify whether it leads to mutual prosperity or
not (i.e., it leads to prosperity for you and for nature). If it leads to mutual
prosperity, it is the right proposal; if it does not lead to mutual prosperity, it
is not the right proposal.
As an example, let us look at the proposal ‘the feeling of relationship is

natural in interaction with other human beings’. Now, as the first part of
self-exploration, verify the proposal on the basis of your natural acceptance
– is the feeling of relationship naturally acceptable to you or is the feeling
of opposition naturally acceptable to you? What is the answer you get
from within? You will be able to see that a feeling of relationship is what
is naturally acceptable to you and leads to your happiness. This is the first
part of the self-verification.
The second part of the exploration involves living according to the proposal.
So now, with the feeling of relationship in you, when you interact with another
human being and express the feeling of relationship to the other, does it
lead to their happiness as well? I can see that the feeling of relationship is
naturally acceptable to me and leads to my happiness. Similarly, you can
also see that the feeling of relationship is naturally acceptable to you and
leads to your happiness as well i.e., it leads to mutual happiness. Hence the
second part of the self-verification also holds true. On the basis of these
two parts of self-verification together, one can say that the proposal ‘the
feeling of relationship is natural in interaction with other human beings’ is a
proposal that is right for us.
11
You can also verify this in your interaction with the rest of nature. For example,
let us look at the proposal ‘the feeling of nurturing/enriching is natural in
our interaction with the environment’. Verify within yourself whether the
feeling of nurturing/enriching is naturally acceptable to you or the feeling
of exploiting? You will be able to see that the feeling of nurturing is what
is naturally acceptable to you. This is the first part of the self-verification
process.
As the second part of the self-exploration, you can live according to the
proposal and see for yourself – when you nurture and enrich the environment,
does it lead to mutual prosperity? You will find that when you enrich the
environment, it leads to prosperity of the environment in terms of enrichment
and it also facilitates better food production leading to your prosperity as
well. Thus, it can be concluded that it leads to mutual prosperity and hence
this proposal - ‘the feeling of nurturing/enriching is natural in our interaction
with the environment’ is a proposal that is right for us.
Both these parts of self-exploration are essential. When one is able to verify
a proposal through both steps—
1. Verification through the natural acceptance and
2. Verification through experiential validation
It leads to ‘right understanding’.
Ultimately, it is this dialogue that has to start within yourself – the dialogue
between what you really want to be (your natural acceptance) and what
you presently are (your ability). As you carry on this dialogue within yourself,
you will find that you move closer and closer to what you really want to be
(your natural acceptance). Eventually this leads to the completeness of right
understanding.
e.g., the dialogue may be between ‘Do I want to be totally healthy?’ and
‘Am I totally healthy?’’ We will explore this dialogue in more detail as we go
along in the book.
12

1. What do you understand by the term self-exploration?
2. What is natural acceptance?
3. Is natural acceptance the same in all or is it different for different people?
4. Does natural acceptance vary with age, time, place or person? Did you
have the same natural acceptance as a child as the natural acceptance
you have now?
13
14
Chapter 4
Holistic Human Health

Having looked at the process of understanding briefly (self-exploration on
the basis of natural acceptance), let us now take a look at what holistic
human health means.
To understand holistic human health, we need to see the reality of the
human being. We had shared the proposal that the human being is not just
the body but Self + the Body.
So, health in the human being must include both –
The health of the Self and
The health of the Body
Now here is another proposal –

The human being is embedded in his surroundings, in this existence – he
is not isolated; the health of a human being is impacted by everything in
the environment of the human being (i.e., his relationships, the family and
society he lives in and nature and existence of which he is a part) Therefore,
the health of the environment must also be taken into consideration.
Thus, Holistic Human Health is a holistic perspective on health that includes

an understanding of the human being and everything that impacts the
health of the human being. This means that to understand health in totality,
you need to understand the following four major things:
1. The Human being – To be able to see/understand that you are not just
the body but a co-existence of the Self and the body; to be able to see
that the thoughts, feelings and emotions you have in yourself have a
direct impact on the health of your body.
2. Relationships/Family – To be able to understand your relationships

with other human beings and their impact on your health – when you
have fulfilling relationships, they impact your health in a positive manner.
However, whenever you feel unfulfilled in your relationships, you are
unhappy and this impacts the health of the body also.
15
3. The society you live in – When there is fearlessness (trust) in society,

you feel comfortable -it has a positive impact on your health. However,
whenever there is fear in society you live with a constant sense of anxiety
and this impacts the health of the body negatively.
4. Nature and existence – When you understand the underlying harmony

in nature and existence and align yourself to it, it results in good health
for you. When you don’t understand this and violate/ exploit nature,
disrupt the innate harmony in nature, it impacts the health of the body
negatively (it is easy to see that poor air, water and soil quality harm the
body leading to its ill health).
Thus you need to understand the harmony at all these four levels in order to
be in harmony and good health yourself.
Last but not the least, you also need to understand the purpose of a healthy
body. You need to be able to see that a healthy body is a means to an end
and not the end in itself. When you do that, you make the effort to live not
just longer but also to live a healthier and more fulfilling and joyful life.
In other words, Holistic Human Health encompasses all of the following:

1. Mental health or health of the self
- Understanding the human being
- Understaning the self
→ harmony in the self healthy self 1
2. Physical health or health of the body

- Understanding the body
→ harmony in the body healthy body 2
3. Conditions for mental and physical health

i.e. health of the environment
- Understanding the environment
→ harmony in the family
→ harmony in the society healthy environment 3
→ harmony in the nature/existense
16
Further, with an understanding of this holistic perspective, we will chart out

a program for implementing this – so that our understanding can translate
to better health for us. So we will look into the following aspects:
I. Basic Health principles (understanding the reality – the way

things are), having a holistic perspective on health
(the answer to the question – “why to do”)
II. Recommendations for health - based on the reality/principles

(the answer to – “what to do”) and
III. Implementation of the recommendations (practices and

processes to stay healthy – the answer to “how to do”)
Let us now start our journey with ‘Mental’ health or Health of the Self. For
this we need to first understand the human being so we will begin with this
in the next section.

1. What is holistic human health?
2. What all would you need to understand in order to understand health in

totality?
3. Explain in your own words, your understanding of the terms basic

health principles, recommendation for health and implementation of the
recommendations.
References:
1. Meaning of Health - https://www.lexico.com/definition/health
2. Brüssow H. What is health?, MicrobBiotechnol. 2013;6(4):341-348. doi:10.1111/1751-7915.12063
3. Health as per the WHO https://www.who.int/about/governance/constitution
4. Sushruta, Sushruta Samhita, edited by Vaidya JadavjiTrikamji Acharya; 8th ed. Sutra Sthana,
Chapter 15 Dosha-Dhatu-Mala KshayaVriddhiVijnaniyaAdhyaya, verse no. 41; Varanasi:
Chaukhamba Orientalia; 2005.
17
18
Part II
Understanding the Human Being and Health in the

Self (Mental Health)
19
20
Chapter 5
Human Being: A Co-Existence of Self

and Body
Now that we have seen what a holistic perspective on health would include,
let us try to understand each of the components of this holistic perspective
on health one by one. To understand health in the Self, we need to first
understand the human being, its aspirations and the fulfilment of these
aspirations.
When we say ‘human being’, what do you visualise? You probably visualise
the familiar form and features of a human being. Do you also think of a
human being as something more than that? For instance, do you also think
about who is the one visualising? Who is the one that thinks, sees, and
understands things? Who is the one that becomes happy or sad? Is the
human being just the form that one sees (the body) or something more than
that?
Here is a proposal for you to explore -
Human Being is a co-existence of the Self and the body.
We can see that the body may be tall or short, thin or fat, healthy or sick. But
when you say ‘I’ are you referring to the body or something more than that?
This something more is what is being referred to as the ‘Self’. So, I (the Self)
am the one that enjoys listening to music, I am the one that feels elated or
depressed and so on. And when I eat food, I can see that while the food is
consumed by the body, it is I (the Self) that decides what food to eat; it is
I/Self that likes or dislikes the taste of the food. We will explore all this in
more depth as we go along.
Now let us try to look at the Self and the body separately in more detail so
that we can understand these two realities better.
21
Needs of Self And Needs of Body

When we look closely we can see that we want to be happy; we never want
to be unhappy. It is I/the Self that wants to be happy i.e., the need of the
Self is for happiness. The needs of the Self have to do with feelings – so I
can see that the feelings of trust, respect etc. are my needs – the needs of
the Self. On the other hand, the needs of the body have to do with physical
facility (e.g., food). And we can see that both these needs are important and
required for human beings.
Are these needs of the same type or different type? Can one type of need
be replaced by the other?
We can try to understand this with the help of an example. Suppose you
are given food to eat but the person giving you the food talks to you
disrespectfully when giving you the food. Will you feel like eating the food?
Or, a person treats you with a lot of respect but doesn’t offer you food, will it
work for you? For instance, you go to a friend’s house and it is lunch time; he
does offer you food but while serving you food on your plate he says – ‘You
always manage to show up at lunch time for a free meal – go ahead, eat.’
Even though you may have been hungry for food a moment ago, hearing
these words may take your appetite away! Similarly, you go to a friend’s
house - he says a lot of kind words and shows a lot of respect for you but
you’re there for several hours, it’s lunch time now and he doesn’t offer any
food. Will respect be sufficient to make up for the absence of food? More
than likely, not!
That’s because these two needs are of different types and one type of need
cannot be replaced by the other.
Needs With Respect to Time (Temporary or Continuous?)

If we delve deeper and look at these two types of needs in the context
of time, we find that the needs of the body e.g., for food are temporary –
required from time to time, not continuously. For instance, you feel hungry
and you take food. Does the body continue to need food once the stomach
is full? No. Once the stomach is full, you don’t feel the need for food; in fact
22
Human Being: A Co-Existense of Self and Body
if someone now offers you food, you may not even look at it and if forced to
eat, you may even find it intolerable.
How about the needs of the Self? Take the example of the need of the Self
for respect. Do you think you need respect all the time or are you okay
with respect sometimes and disrespect sometimes? If a friend greets you
with a ‘Namaste’ or a ‘good morning’ everyday but fails to do so one day,
do you feel comfortable or uncomfortable? Do you not pay any heed or
do you notice this and start getting disturbed about why the person did
not wish you today? You get disturbed because whenever there is a break
in the feeling of respect for you, you feel uncomfortable, isn’t it? This is
because you want to be respected all the time. Even a small gap in this is
unacceptable to you.
However, when you look at the need for food – this is a temporary need;
it is not continuous in time. You feel hungry for breakfast, you eat till your
stomach is full and then you stop eating. You now no longer feel the need
for more food. After a gap of 3-4 hours, you feel hungry again and you eat
a hearty lunch and once your stomach is full you stop and so on.
What if someone tried to make you eat continuously? Would you feel
comfortable or uncomfortable? This would make you very uncomfortable –
in fact you may eat a little more out of politeness even though you don’t feel
the need for food anymore but if the person continues to force you to eat, it
will become intolerable after a point and you will have to refuse saying that
you just can’t eat anymore!
So in the case of respect, we want it all the time but in the case of food, we
want it only from time to time, not all the time.
In this manner we can examine all the needs of the Self and the body. We
will find that the needs of the Self (e.g., for relationship, happiness, trust,
respect etc.) are continuous – we want them all the time and a break in
any one of them even for one moment is not acceptable to us, makes
us uncomfortable. On the contrary, the needs of the body (e.g., for food,
clothes, shelter etc.) are temporary – we need them only for a limited time
and if we’re told to have them in continuity, we become uncomfortable and
in fact it becomes a problem for us.
23
Needs of Self And Body in Terms of Quality And Quantity

This is one more difference between the needs of the Self and those of the
Body.
The needs of the Body for food (or clothes, or shelter etc.) are quantitative in
nature – we can identify the quantity that is needed e.g., we can find out how
much food we need to nourish the body - we can see that food is needed
in a limited quantity and we can measure this amount. So one person may
need to eat 2 rotis, another may need 4, someone may even need to eat 8
or 10 rotis in one meal but there is no one who can eat unlimited number
of rotis! Similarly we can see for clothes (a measurable amount of cloth is
needed to make a dress), for shelter (a measurable amount of material is
required to build a house) and so on. We can observe this to be true for any
physical facility required by the body.
When it comes to the needs of the Self, however, we find that these needs
cannot be measured – they are qualitative, not quantitative. So all the
feelings needed by the Self (e.g., the feelings of trust, respect etc.) are
qualitative in nature – they are either there or not there. We cannot measure
them in quantities.
With all these differences we can see that that the needs of the body (for
physical facility) and the need of the Self (for happiness) are two very
different types of needs that cannot be substituted for one another.
Fulfilment of The Needs of The Self And The Body

Now let us look at how we can fulfil these two different types of needs.
We may satisfy our hunger with rice, chapati, vegetable etc. – all of these
can be termed physio-chemical things. In fact, all our bodily needs can be
satisfied with physio-chemical things.
How about the needs of the Self? We can see that the need of the Self for
respect, is fulfilled by the feeling of respect. We may be able to see this for
ourselves: when we interact with our family members, friends and relatives,
we expect them to listen to us, pay attention to us and appreciate us –.we
recognise these as their expressions of the right feeling towards us and
from these we conclude that they respect us.
24
You can see for yourself if your need for respect gets fulfilled when your
friends give you lot of food but no respect or if you are hungry and your
friends and relatives say nice things, give you respect but don’t offer food.
In both instances you would be uncomfortable because in the first instance,
the need of the body for food is fulfilled but the need of the Self for respect
is not. Similarly, in the second instance also you would be uncomfortable
because though you were given a lot of respect, you were hungry and were
not given any food.
Thus the needs of the Self and the needs of the body are different and
are fulfilled differently. We cannot fulfil only one type of need and expect
the need of the other to be fulfilled automatically. That does not happen.
On exploring, we will be able to see that all the needs related to the body
have to do with physical facility and are fulfilled by one or the other physio-
chemical thing while the needs related to the Self are to do with feelings
and are fulfilled by feelings. We may have all the physical facility but does it
satisfy the need of the Self for happiness, for feelings like trust, respect etc.?
You can check this for yourself.
Whenever there is any unhappiness in your family, what is the major reason
for it? You will find that the major reason for the unhappiness in the family
is the lack of fulfilment in relationships. So while the need of the body is
for physical facility, the need of the Self is for happiness – for feelings in
relationship. So relationship is necessary for fulfilment in the Self. But you
don’t need to just accept this; check it out for yourself.
If you ask your natural acceptance, you will find that you have a natural
acceptance for having the right feeling for others in the family and do
want fulfilling relationships with them. You don’t want to fight with your
family members and may often even decide not to fight, but what happens
… a fight does end up taking place when you come face to face again!
Why is that? Because you have not understood your relationships properly
and hence are not in a position to fulfil them. In order to have the right
feeling in all your interactions and to have fulfilling relationships, you need
to understand your relationships. So right understanding in the Self is also
required for fulfilment of the human being.
25
Thus, as human beings, we need three things - physical facility (for the need
of the body to be fulfilled), fulfilment in relationship (for fulfilment of the
need of the Self for the right feeling) and the right understanding within the
Self (also a need of the Self).
Needs of Self – Definite; Needs of Body - Variable

The needs related to the body vary according to the age of the body, the
health of the body, the shape and size of the body etc. For instance, a tall
boy will need more cloth for making a pant while a short boy will need less
cloth for the same; a young adult will need to eat more food than an old
man and so on.
But when it comes to the Self, the needs of the Self are definite. They do not
change with age or with a change in the condition of the body. So just as a
child wants to be happy, so does an adult and so does an elderly person. In
other words, right understanding and right feelings are the needs of each
and every Self.
The following chart depicts what we have discussed so far regarding the
needs of the Self and the body.
Human Needs and Their Fulfilment
Co-Existence
Human Being Self Body
Physical Facility (e.g.
Need Happiness (e.g. Respect)
Food)
In Time Continuous Temporary
Quantitative (Required in
In Quantity Qualitative (is Feeling)
Limited Quantity)
Right Understanding & Right
Fulfilled By Physio-Chemical Things
Feeling
The needs of the Body can not be fulfilled by Right Understanding, Right Feelings alone
The needs of the Self can not be fulfilled by Physio-Chemical Things
Both type of needs ahve to be understood separately

Both type of needs have to be fulfilled separately
In living, What is the priority?

How much time & effort is spent for right understanding & right feelings?
How much time & effort is spent for physical facility?
Figure - 5.1
Now let us look at the activities of the Self and the body.
26
Activities of the Self and the Body

The Self has the activities of desire, thought and expectation going on
within it continuously. You can observe these activities within yourself; if
you pay a little attention, you may be able to see that you are thinking
something or the other all the time, you are desiring something or the other
all the time. If you try to stop your thoughts, you are not able to do so. Even
when you sleep, your thoughts keep continuing in the form of dreams. If
you get bored of thinking of one thing you start thinking of another thing
but you’re thinking all the time. Similarly, the activity of desire is also going
on continuously – one desire that you can see we all have in continuity is
our desire to live. The activities of desire, thought and expectation together
are termed the ‘imagination’ and some or the other imagination is going on
within you all the time. See if you are able to observe this within yourself.
Activities in the body, on the other hand, are not continuous. They occur
from time to time. For example, the activity of walking – you walk for some
time, then the body gets tired, you rest for a while and then you are ready to
walk again. Similarly, you can observe this for the activity of eating, as was
mentioned earlier – you feel hungry for breakfast, you eat, your stomach
becomes full and then you don’t need food again for 3-4 hours – then you
feel hungry again and you eat lunch and so on. Even if you try, you cannot
keep walking or keep eating without a break!
Try to observe the activities in the body and you will find that this is true for
all activities within the body- you may think your breathing is continuous
but if you observe closely, inspiration (breathing in) is followed by a brief
pause which is followed by expiration (breathing out) so breathing is not
a continuous activity. Similarly, the heart beat may also appear to be
continuous but if you observe closely you will find that it is not continuous–
the heart muscle contracts, pumping out blood; this is followed by a brief
pause and then the heart muscle relaxes, allowing the blood to fill up in the
heart. You can take examples of other activities in the body as well.
In this manner you can observe that all the activities of the Self are
continuous while all the activities of the body are temporary. No matter how
hard you try, you are not able to stop the activities of the Self while when
27
it comes to the body, you are not able to continue any activity of the body
without a pause. You can explore and verify this for yourself.
So we have seen how the Self and the Body can be differentiated from one
another on the basis of their needs and their activities. Now let us look at
the third major difference between the Self and the Body – at the level of
response.
The Response of the Self and the Body

The response of the body is based on ‘recognising’ and ‘fulfilling’ i.e., the
Body ‘recognises’ a certain entity and ‘fulfils’ its relationship with it. The
response of the Self on the other hand is based on knowing, assuming,
recognising and fulfilling. Let us try to understand what is meant by these
terms.
As an example: if you eat a banana, a vegetable, some grain or any other

food, the body responds in a certain way- it ‘recognises’ its relationship
with that food and ‘fulfils’ that relationship – we can see that the food gets
digested and the body is nourished. On the other hand, if we eat ‘junk food’
or if we eat something that is poisonous, it harms the body. This response
is definite – the body responds in the same way each time. Something that
is nutritious, nurtures the body; something that is poisonous always harms
the body. The body does not have a choice in this matter – it is always so.
In the case of the Self, the recognition and fulfilment is based on assuming
and knowing. I (the Self) recognise and fulfil my relationship on the basis
of my assumption. So if I assume that junk food is good for me, I may
keep eating junk food at each meal. This response of the Self on the basis
of its assumption is not definite – each time my assumption changes, my
response changes i.e., my behaviour changes. When a newspaper quoting a
scientific study says that drinking coffee is good for health, I start drinking
coffee every day but when another study comes out saying that coffee is
harmful for the body, I stop drinking coffee because now my assumption has
changed so my response changes on the basis of the changed assumption.
So if I assume that a poisonous plant (like ‘dhatura’ for example) is nutritious,
28
I will willingly consume it – at the level of the body, however, the poisonous
plant will cause the body harm since the recognition and fulfilment of the
body is definite and does not change. The body does not have a choice
in this. The choice lies with the Self and the Self makes this choice based
on assuming. If the assuming is based on knowing (understanding) the
response is definite; if the assuming is not based on knowing (is with lack of
understanding) the response is indefinite. When the assumption is based on
knowing, the response or behaviour becomes definite because now I have
seen the reality and no matter what anyone else may tell me, I know the
truth and I make choices based on this knowing rather than any assumption
from outside.
In order to be in a state of resolution and to be able to solve all problems,

the most important task for a human being is to get to this knowing/
understanding by seeing the reality directly for oneself.
So we have seen how the needs, activities and responses of the Self and the
Body are different from one another. These are two different realities – the
Self is a unit of consciousness while the Body is a material unit and the two
co-exist together in the form of a human being. This is very important to
know. All this is summarised in the chart below.
Knowing, Acceptances (Assuming)
Problem Preconditioning or
Assuming without Knowing
Assuming keeps changing

Education-Sanskar
Conduct is indefinite
Knowing through self-verification

Resolution
- on the basis of Natural Acceptance &
- on the basis of living accordingly
Assuming is definite (on the basis of Knowing)
Conduct is definite
Response Based on Knowing

and Response Based on Assuming Without Knowing
Figure - 5.2
29
Human Being: Co-existence of Self and Body
Co-Existence
Food)
Quantitative (Required
in Limited Quantity)
Feeling
Imagination (Desire, Thought,
Activity Eating, Walking...
Expectations)...
Response Recognising, Fulfilling
Consciousness Material
Figure - 5.3
It is also important to realise, as was mentioned before, that happiness

is a need of the consciousness (Self) and this need is fulfilled by right
understanding and right feeling within the consciousness/Self. The body,
being a material unit, has needs that are material and these needs are fulfilled
by physio-chemical things. For a human being to be fulfilled, both these
needs are important and both have to be fulfilled separately; one cannot be
substituted for the other. You can explore this and verify it for yourself.
Co-Existence
Food)
Feeling
Consciousness
Need of the self, - continuous happiness, - need of consciousness

Fulfilled by - Right Understanding and Right Feeling in the self-activities of consciousness
(The need of consciousness is fulfilled by activities of consciousness)

Figure 5.4
Figure 30
- 5.4
Co-Existence
Food)
Feeling
Material
Need of the body, - Physical facility* - material in nature

Fulfilled by - Physio-chemical things - also material in nature
(The need of material is fulfilled by material)

*physical facility is required for nurturing, protection and right utilization of the body,
leading to health in the body
Figure - 5.5
When we don’t understand this difference between the Self and the Body and
we assume that we are just the body, we keep trying to fulfil the continuous
need of the Self for happiness through the material body and it does not
work. For example, you may like the taste of a ‘rasgulla’ or ‘samosa’ and
go on eating it (even if it is unhealthy for the body) because you feel happy
when you eat it. But how long does this happiness last? It lasts only as long
as the food is on your tongue, isn’t it? The moment the food goes down
the throat it no longer gives you any taste. But the need of the Self for
happiness is continuous. In order to fulfil this continuous need, you would
have to keep eating continuously which is not possible! And you would still
be unfulfilled and unhappy!
This is true for happiness sought through any of the five sense organs of the
body. You can try this out and see for yourself.
A Gross Misunderstanding – Assuming the Human

Being to be Just the Body
A gross misunderstanding is to assume the human being to be only the Body.
When one does that, one tries to fulfil all the needs through physical facility.
31
Gross Misunderstanding - Assuming Human Being to be just the Body
Human Being Self(I) = Body X

Need Respect = Physical Facility (eg. Food, Clothes) X
Continuous = Unlimited X
Feeling of Deprivation
X
Accumulation = Accumulation of Physical
I don’t have enough!
Unlimited?
Facility - Unlimited!
LOOP
Effort for
Deprivation X
Physical Facility
by any means?
Figure - 5.6
Needless to say that due to over-use of physical facility, there are widespread
repercussions at every level of human existence. On the one hand, there is
exploitation of natural resources for more and more physical facility. On the
other hand, human beings are also being exploited in the process and are
being made to compete for physical facility which after all is limited.
The Way Ahead

The only way out of this misunderstanding is to understand the human
being for what it is – a co-existence of the Self (a conscious entity) and the
Body (a material entity) and to understand that the needs, activities, and
responses of these two entities are quite different from one another.

1. What are the three specific distinguishing attributes of the Self and the
body? Give examples to explain.
2. Is food a need of the Self or the body?
32
3. Each time you eat or drink something in the entire day, check -
Are you eating primarily to fulfill the need of the body or are you eating
primarily for the Self (e.g., healthy food/tasty food which may not be
healthy)?
33
34
Chapter 6
The Basic Human Aspiration

– Happiness and Prosperity in
Continuity
We saw that the human being is a co-existence of the Self and the body
and we mentioned briefly that a basic need of the Self is for happiness. At
the level of the Self, we all want to be happy and though we are not always
happy (sometimes we are happy and sometimes we are unhappy), we all
do want happiness all the time, isn’t it? You can ask yourself if there is even
one moment in the day when you want to be unhappy and you will be able
to see that though you may be unhappy at times, you never want to be
unhappy.
In fact, everything you think about, everything you want to do in life, you
want to do because you think it will give you happiness. Think about it –
you want to get a job…why do you want to get a job? Perhaps so that you
can earn money…and why do you want money?...To buy things. And why do
you want to buy things? In this manner, if you keep asking this question
why, ultimately you realise that everything you think and do, you do for
happiness. Even if you want to do some good for others, you do because
it gives you happiness; you have a natural acceptance for happiness. All
human beings do.
Go ahead and ask yourself:

• Do I want to be happy?
• Do I want to be prosperous?
• Do I want the continuity of happiness and prosperity?
What are the answers you get? An affirmative yes, isn’t it?
So we have a natural acceptance for happiness and prosperity all the time
(in continuity).
These are our basic aspirations.
35
Are you able to fulfil these aspirations all the time? Now the answer is not
such a confident ‘yes’, is it? There may be quite a gap between your basic
aspiration and your state of being. Now ask yourself if you are making
effort to fulfil your basic aspiration of happiness and prosperity or are you
making effort largely for accumulating physical facility?
If you are making effort largely for physical facility, is it perhaps because
you have assumed that happiness and prosperity “will automatically come”
when you have enough physical facility?
If this is not so, then check what effort you are making other than that for
accumulation of physical facility?
Here is another question for you to answer
Is the unhappiness in your family today,
• More due to lack of physical facility or
• More due to lack of fulfilment in relationship?
On seriously exploring this question, you will find that the major reason for
the unhappiness in your family is the lack of fulfilment in relationship and
not just the lack of physical facility. In fact, you may have sufficient physical
facility already.
Now check for yourself
• How much time and effort are you investing for physical facility, and
• How much time and effort are you investing for fulfilment in relationship?
You will find that the problem is more due to lack of fulfilment in relationship
and you are investing most of your time and effort for physical facility!
While physical facility is necessary for human beings, you will be able to see
clearly from this discussion that relationship is also necessary.
In fact, you will find that this is one basic difference between animals and
human beings. If you take the example of a cow, when it lacks physical
36
The Basic Human Aspiration - Happiness And Prosperity In Community
facility, it becomes uncomfortable but when it gets a stomach full of grass,

it is satisfied and comfortably sits and chews the cud. Not so for the human
being!
If a human being lacks physical facility, (s)he becomes uncomfortable and

unhappy. And once (s)he gets the physical facility, (s)he forgets about it
and starts thinking about a hundred other things.
In other words, physical facility is necessary for both animals and human
beings but
• For animals, physical facility is largely adequate.
• For human beings, physical facility alone is not sufficient.
In order to be fulfilled, a human being requires relationship also. Ask

yourself—
1. Do you want to live in relationship (harmony) with others or
2. Do you want to live in opposition with others or
3. Do you believe that in living, there is ‘struggle for survival’ and ‘survival
of the fittest’ and check if you feel happy living this way?
A little introspection and you will be able to see that what is naturally
acceptable to you is the first option - living in harmony with others-with a
feeling of relationship. You certainly do not want to live in opposition with
others.
While you do have a natural acceptance to live with a feeling of relationship,

are you able to live with a feeling of relationship?
Every time there is a fight at home, we want to resolve it. We promise

ourselves we won’t fight again but what happens? A fight again ends up
taking place by night!
Does this happen with you, with your brother, sister, father, mother, spouse,
children, with your friends, co-workers, etc.?
So why is it that though we want to live in relationship we are not able

to live in relationship? Do we really understand relationship? If we don’t
37
understand relationship, can we live in relationship?
So we can see that for ensuring fulfilment in relationship, it is necessary to

have the right understanding about relationship.
Thus, for a human being to be fulfilled, all three are necessary - physical
facility, relationship and right understanding. All three are required and one
cannot be substituted for the other.
Now if all three are required, what should be the priority?
The proposal is –
Right Understanding – First priority
Relationship – Second priority
Physical Facility – Third priority
When we live with all three in the right priority as mentioned above, we are
living with ‘human consciousness’
On the other hand, if we are living for physical facility alone, and right
understanding is missing, one outcome is that we do not understand our
relationships and do not have the right feeling in relationship. Therefore we
feel unhappy and hence makes others unhappy too.
The other outcome is that if right understanding is missing, we are not able
to identify our need for physical facility correctly. Now, if we are not able to
identify our need for physical facility correctly, then no matter how much
physical facility we accumulate, we feel that we don’t have enough and keep
wanting more. This feeling of not having enough is the feeling of deprivation.
As a result, we feel deprived and end up exploiting and depriving others.
If we live like that, we are living with ‘animal consciousness’.
We therefore generally see two kinds of people today:
1. Those lacking physical facility, unhappy and deprived
2. Those having physical facility, yet unhappy and deprived

Check where you are – at 1 or at 2?
And where did we want to be? -
38
3. Having physical facility, happy and prosperous.
You may be able to see that what we call development today largely takes
us from ‘1’ to ‘2’.
But when we live with human consciousness, i.e., when we live with all three
- right understanding, relationship and physical facility, in that priority, the
outcome is
• With the right understanding, we understand our relationships and have

the right feeling in relationship; we feel happy and when we share this
feeling with others, we make others happy too thus leading to mutual
happiness.
• With right understanding, we are also able to identify our need for
physical facility correctly and learn the skills to produce more than
required physical facility using natural and cyclic processes that are
mutually enriching. We thus have prosperity and at the same time,
also enrich nature ensuring prosperity in nature and leading to mutual
prosperity.
This has been depicted in the diagram below—
1
RIGHT UNDERSTANDING
in the self
2 3 FOR ANIMALS: necessary

Feeling
RELATIONSHIP PHYSCIAL
- Trust & largely adequate
- Respect with FACILITY with
FOR HUMAN BEING:
- ... Human Being Rest of Nature necessary but not dequate
MUTUAL HAPPINESS MUTUAL PROSPERITY
Figure - 6.1
39
Holistic development is the transformation of consciousness – from animal

consciousness to human consciousness. Of course, this necessitates
working on all three – right understanding, fulfilment in relationship as well
as physical facility - in that order of priority.
Transformation, Progress, Holistic Development

1
RIGHT UNDERSTANDING
in the self
2 3
RELATIONSHIP PHYSCIAL FACILITY Human
with Human Being with Rest of Nature Consciousness
MUTUAL HAPPINESS MUTUAL PROSPERITY
TRANSFORAMTION - PROGRESS
?
RIGHT UNDERSTANDING
in the self
? 1
RELATIONSHIP PHYSCIAL FACILITY Animal
with Human Being with Rest of Nature Consciousness
UNHAPPINESS DEPRIVATION
Making others Unhappy Exploiting and Depriving others
Figure - 6.2
This can be enabled through education and sanskar.
Education is the developing of the right understanding (a holistic

perspective).
Sanskar is the commitment, preparation and practice of living with right

understanding. The preparation includes learning appropriate skills and
technology.
40

1. What is the difference between a ‘desire’ and your ‘basic aspiration’?
2. Make a list of your top 5-10 desires. For each desire, ask yourself why
you have that desire i.e., what you think you will get from it. Keep asking
yourself this question ‘why’ till there is no further question to ask. Next
to each desire, write down the basic aspiration at the root of it. Can you
see that you have the same basic aspiration at the root of every desire?
3. For each desire in your list of desires, check – is the desire related to the
self or to the body? What do you conclude from this?
4. In the above list, note down what you think would be needed to fulfil
each desire
(i) Right Understanding (RU)
(ii) Relationship (right feeling - RF) or
(iii) Physical facility (PF)?
e.g., desire for good health.
If the fulfilment of a desire requires more than one of these, note down
the priority e.g., RU, RF, PF etc. What do you conclude from this exercise?
Is RU required for the fulfilment of none, some or all of your aspirations?
5. List your activities in the course of a typical day. Which of these activities
are you doing for developing
right understanding, which for fulfilment in relationship and which for

physical facility?
Find out what percentage of your time is being spent on each of these three.
What do you conclude from this exercise?
41
42
Chapter 7
Exploring Happiness and Prosperity

In the previous chapter, we identified continuity of happiness and prosperity
as the basic aspiration of every being and discussed the three basic
requirements to fulfil this aspiration – having right understanding in the Self,
Relationship with other human beings and working with nature to produce
physical facility.
Now let us look at what is meant by the terms ‘happiness’ and ‘prosperity’.
Happiness
We are all interested in happiness and all our efforts are for happiness but
what is happiness? Is this happiness something subjective that cannot be
defined or is it something real that can be objectively defined? Here is a
proposal for you to explore and verify -
We had discussed our natural acceptance –‘what I want to be’
When ‘what I am’ is the same as ‘what I want to be’, I am happy
We had also discussed that we are not always what we want to be i.e., ‘what
we are’ is not always the same as ‘what we want to be’.
This conflict within, between ‘what I want to be’ and ‘what I am’ is
Unhappiness.
To delve deeper,
“The state or situation, in which I am, if there is harmony/synergy in it, then

it is naturally acceptable to me to be in that state/situation”.
And to be in a state/situation that is naturally acceptable to me is

“Happiness” so
“To be in a state of Harmony/Synergy is Happiness” or, in other words,

Happiness is to be in harmony or Happiness = Harmony.
43
In the same way, “The state or situation, in which I am, if there is disharmony/
contradiction in it, then it is not naturally acceptable to me to be in that
state/situation”.
And to be forced to be in a state/situation that is not naturally acceptable

to me is “Unhappiness” so
“To be forced to be in a state of Disharmony/Contradiction is Unhappiness”

or, in other words, Unhappiness = Disharmony.
Now, to have the continuity of happiness that we all aspire for, we would
need to look at the total expanse of our being, ensuring harmony in every
aspect of living – we live as an individual; we also live with other people in
our family, in the society and we are also embedded in nature. Thus the
expanse of our living is at the following four levels (though we may or may
not be aware of this):
1. As an Individual human being
2. As a member of a family
3. As a member of society
4. As a unit in nature/existence
Therefore, to have continuity of happiness, we need to:
}
Understand the at all levels of our being:
harmony
1. At the level of the individual human being
and
2. At the level of family
Live in harmony
3. At the level of society and
4. At the level of nature/existence
And now let us look at what is meant by prosperity.
44
Exploring Happiness And Prosperity
Prosperity
Prosperity is related to material things or what we referred to as physical
facility. It would include things like food to eat, clothes to wear, shelter for
protection, perhaps a two-wheeler etc. These are required and when we can
see that we have more than adequate physical facility, we feel prosperous.
More than just physical facility, prosperity has to do with our feeling. The
proposal is -
Prosperity is the feeling of having more than required physical

facility.
For having the feeling of prosperity, there are two basic requirements:
1. Right assessment of the need for physical facility, along with its required
quantity.
2. Ensuring the availability/production of more than required physical
facility.
We can have a feeling of prosperity only if we are rightly able to assess

our physical needs, along with their required quantity. Unless we know how
much we need, how would we know that we have enough?
With right understanding, we can rightly assess our physical needs.
Without right understanding, without that right assessment, the feeling of

prosperity cannot be assured, regardless of how much physical facility we
accumulate.
Just assessing the need is not enough. We also need to ensure the
availability or production of more than the required quantity. This requires
skills, technology and production. With both of these, right assessment and
availability, we have more than required physical facility. Over and above
that, it is a matter of feeling that we have more than enough.
When you have the feeling of prosperity, you naturally think of nurturing
and enriching others. On the other hand, if you feel deprived then you think
of exploiting and depriving others.
Let us now look at some of the prevailing notions of happiness and prosperity
in the society.
45
Prevailing Notions of Happiness

One prevailing notion is that continuity of happiness is possible through
consumption of physical facility and enjoyment of favourable sensations.
Is continuity of happiness possible through physical facility?

Let us explore and study this phenomenon.
Physical thing → Contact with Body → Sensation (in Body) → Sensation is

tasted by Self
- If taste is favourable → Happiness (Temporary)
- If taste is unfavourable → Unhappiness (Temporary)
We get happiness, or what appears to be happiness, when we eat our

favourite sweet. What is happening here? A physical thing (the sweet),
comes in contact with our tongue. We are able to taste the sweet. Taste is
a sensation. If we find the sensation favourable/pleasant, we feel happy.
If we find the sensation unfavourable/ unpleasant, we feel unhappy. You
can observe this in yourself for any sensation – sound, touch, sight, taste or
smell.
But can this ensure happiness in continuity?
You do get some sort of happiness from the sensation. However, this
happiness is momentary, very short lived and it seems to pass through the
following stages:
Tasty-Necessary → Tasty-Unnecessary → Tasteless-Unnecessary

→ Intolerable
At first, the physical facility seems tasty and necessary; then it becomes
unnecessary while it retains the taste. With further consumption, it seems to
have become tasteless and finally becomes intolerable. This applies to any
physical facility.
For any sensation obtained from physical facility, be it sound, touch, sight,
taste or smell, continuity of happiness is not possible. To try to get continuity
of happiness from sensation, you may keep shifting from one sensation to
another to another, but in vain.
46
In addition, the little temporary happiness you got from the taste is
dependent on something outside, like the sweet in the above example. There
is no guarantee that you will get the sweet as and when you want to derive
happiness out of its taste.
Continuity of Happiness from Favourable Feeling from Others?

While one prevailing notion is that continuity of happiness is possible through
consumption of physical facility and enjoyment of favourable sensations,
another prevailing notion is that we can be happy by getting favourable
feelings from others. We tend to feel happy when others pay attention to
us, when they praise us, respect us, care for us or express any favourable
feeling to us.
But is it possible to ensure continuity of happiness by receiving favourable

feeling from others? Let us study this phenomenon.
Other Human Being → Expression of Feeling → Feeling Received and

Evaluated by Self
- If feeling is favourable → Happiness (Temporary)
- If feeling is unfavourable → Unhappiness (Temporary)
When someone is expressing the right feeling (a feeling that is naturally

acceptable to you- e.g., respect), you like to receive that feeling – you feel
happy. But this is also not continuous and here again, if you see, you are
dependent on the other to get that feeling again and again. Of course, if the
other is expressing emotions that are not naturally acceptable to you (e.g.,
disrespect), you feel unhappy.
Is Happiness the same as Excitement?

The question here is whether the feeling we had in the above two instances
is happiness or something else i.e.
• When we get a favourable sensation, is it really = happiness?
• Is the favourable feeling we receive from the other = happiness?

We will find that what we get in both cases is a sort of momentary pleasure.
This is what is being referred to as excitement.
47
While happiness is a harmonious state within which is sustainable i.e., a

state that can be continuous, excitement is short lived and unsustainable –
we are unable to maintain its continuity. You can check this and verify it for
yourself.
Prevailing Notions of Prosperity

Now let us look at the prevailing notions of prosperity: by and large, the
notion is that accumulation of physical facility and prosperity are the same
thing. It is generally assumed that the richer you are, the more prosperous
you are, i.e., the more you have accumulated, the more prosperous you
are. If this is your assumption, you pursue prosperity with an obsession for
profit, for accumulation. This is happening all around. The major focus in
society today is on accumulation of physical facility and in particular, on the
accumulation of wealth/ money.
Today, most of the wealth in the world is owned by a very tiny percentage
of people. Many such people are seen exploiting others and exploiting the
Earth, in an effort to accumulate even more. Without clarity about how
much is required, the effort is for an unlimited quantity of physical facility,
and by almost any means. At first the effort to accumulate may be by legal
means but later, it may often be seen to slip to even illegal means. This is all
because the quantity required is undefined and there is a constant feeling
of deprivation regardless of how much one has!

1. Observe the activities you are involved in every day. For example, it
could be activities that you enjoy, like watching a movie, playing video
games on the phone, listening to music etc.
Are any of these activities giving you lasting happiness (i.e., do you wish
to continue any activity indefinitely) or do you get ‘bored’ or restless
with the activity after some time, want to discontinue the activity and
switch to something else (i.e., do you keep shifting from one activity to
another)?
48
Note your observations. What conclusions can you draw from your
observations?
2. Take a large quantity of your favourite food (one that you find very
tasty) even if it is not healthy. Start eating and find out if it makes
you feel happy… If so, for how long? What could you deduce from this
experiment?
3. Look around your house. Make a list of all the things (physical facility)
you have – e.g., furniture, clothes, books, utensils etc.
Are you rightly utilising all your belongings - your clothes, furniture,
books, utensils, space in the house etc.
What do you conclude? Do you think you are prosperous or do you think
you are wealthy?
(If you are prosperous, you will rightly utilise what you already have and
share it with others, nurturing others rather than exploiting them).
What is naturally acceptable to you (what do you want to be) – do you

want to be prosperous or do you want to be wealthy?
49
50
Chapter 8
The Body as an Instrument of the

Self
(The Self is Central to Human Existence)
We saw that the Self and the Body are two distinct types of realities. Their
needs, fulfilment, activities and responses are completely different. While
the Self is a domain of consciousness, the Body is material and the two are
in co-existence.
Self is Central; Body is a tool/instrument

The Self is the one that gives instructions to the Body (as and when the
Self decides to involve the Body). The Self reads the sensations from the
Body (as and when the Self decides to read them). All these transactions
between the Self and the Body are in the form of information. No material
transaction takes place.
Co-existence
INFORMATION
Consciousness Instruction Material
Sensation
Exchange of Information between Self and Body
Figure - 8.1
Delving further into the details of the co-existence between the Self and the
Body,
51
Co-existence
Self Body
INFORMATION
Sensation
I am My Body is
I want to live My body is uded as an instrument
I want to live with continuous Physical facility is required for

happiness nurturing, protection and right
utilization of the body
Production, protection and right

utilization of physical facility is a
part of my program ( <1/4 th )
I am the: I use the body as an instrument for

Seer, Doer, Enjoyer (Experiencer) fulfillment of my program
Role of Self (Consciousness) and Body (Material)
Figure - 8.2
The Self (consciousness) is there and the Body (material) is there. The
Self has a will to live with continuous happiness. This need of the Self is
fulfilled by right understanding and right feeling. In order to have the right
understanding (and live with continuous happiness), the program of the Self
is to understand harmony and to live in harmony at all levels of being–
individual, family, society and nature/existence.
In this process, the Self uses the Body like a tool or an instrument. A Self
with the right feeling has the feeling of responsibility towards the body – to
nurture, protect and rightly utilize it. For this, physical facility is required from
time to time. A part of the program of the Self is to produce this required
physical facility and also to protect and rightly utilise it. This production,
protection and right utilisation of physical facility is only a part of the full
program of the Self.
52
The Body As An Instrument of the Self
Physical facility is required primarily for you to ensure harmony with the
Body – your Body and the Body of your family members.
Thus the need of the Self is the primary need of any human being. The
program of understanding harmony and living in harmony at all the four
levels (individual, family, society, and nature/existence) is the complete
program of the Self for continuous happiness. In this program, the Self uses
the Body like a useful tool or instrument.
Self is the Seer-Doer-Enjoyer

The Self is the Seer – the one that sees the reality; the one that understands
the reality; the one in whom right understanding takes place.
The Self is the Doer – the Self is the doer means that it is the Self that
decides, the one who takes the decision of what to do, to do or not to do,
when to do etc.
The Self is the Enjoyer (Experiencer) – It is the Self that experiences happiness
and unhappiness. In that sense, the Self is the enjoyer.
The Body is merely an instrument, a physio-chemical entity.
Thus it is the Self that is central to the existence of a human being and the
Self uses the Body like an instrument or tool for fulfilling its aspiration for
happiness. It is the Self that is the decision maker. It plays the major role; it
is the seer, doer and enjoyer.

1. Make a list of several of your daily activities like eating, sleeping, walking,
talking etc. In every activity, note -
a. Who is deciding the activity – Body or Self?
b. Who is the one enjoying the activity – Body or Self?
c. Who takes the decision to change or stop the activity – Body or Self?
2. How is the need of the Self fulfilled? What is the program of the Self for
living with continuous happiness?
3. What is the role and responsibility of the Self towards the body?
53
54
Chapter 9
Understanding Harmony in the Self
We discussed that the human being is a co-existence of the Self and the
Body. We also discussed the needs, activities and response of the Self and
those of the Body. We learnt that the Self is a unit of consciousness while the
Body is a material entity and we saw that the Self makes all the decisions -
regarding itself as well as the Body.
There is harmony in the human being when the needs of the Self as well as
the needs of the Body are fulfilled:
• The need of the Self is for continuous happiness. It is fulfilled by right

understanding and right feeling which are activities of consciousness.
• The need of the Body is physical facility. It is fulfilled by physio-chemical

things which are material in nature.
To understand the human being, both the domain of consciousness as well
as the domain of the material have to be understood. For a human being to
be healthy (in harmony), both domains need to be fulfilled separately.
Now let us explore the activities of the Self and see how harmony can be
ensured within the Self (among all the activities of the Self), resulting in the
state of continuous happiness. Only when the Self is itself in harmony can
it give the right instructions to the body so that the body also remains in
harmony (i.e., in health)
We will also take another look at happiness and the significance of observing
the activities within us in order to ensure our happiness.
Activities within the Self

We all have the power to desire, to think; we all have expectations from the
outside. This has been depicted in the figure given below. See if you can
observe some thoughts going on within yourself.
55
Activity
1.
2.
3. Desire Imaging
4. Thought Analysing-Comparing
Imagination
Self
5. Expectation Selecting-Tasting
Information
Body
Behaviour Work
Activities of the Self
Figure - 9.1
When you desire something, what happens? An image form within you. For
example, if you desire a big house (you want to become the owner of a big
house), you have an image of a big house. Often, we may not be aware of
our desires but we may be able to observe the image formed within. Desire
is the imaging of ‘what you want to be’.
Thought or the power or capacity to think is for analysing and comparing,

trying to work out the details of how to go about fulfilling the desire. So in
the above example where you have a desire for a big house, you may now
start thinking about the details of how to go about acquiring the big house
e.g., you may start analysing and comparing the various ways in which you
could fund it – how much capital you have, whether to take a bank loan or
not, how much of a loan would suffice etc.; you may also start analysing
how many rooms would be sufficient for the whole family etc. Here you are
trying to work out the details of the image, trying to analyse the image –
this is thought. You may have lots of possible ideas - you compare all the
possibilities and end up narrowing down on some of them based on the
comparison. So thought is the activity of analysing based on comparing
various possibilities to fulfil your desire.
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Understanding Harmony Within The Self
While desire is about ‘what you want to be’ (e.g., the desire to be healthy),
thought is about ‘how to do’ (how to fulfil the desire e.g., how to be healthy).
Expectation is the power we have to select based on the taste of our choice.
For example, when you wanted to be the owner of a big house (desire), you
worked out the details by analysing and comparing various possibilities
(thought); now you go further and fill in the finer details, like the colour of
the walls, which paint would look nicer etc. – this is the activity of selecting.
This selecting is done based on a taste you already have for it. For instance,
if you had seen a particular type of wall texture and colour in your friend’s
house and you liked it (i.e., you had a taste of it), it is now a likeable taste
within you. So now when you go to make a selection, you select a similar
texture and colour based on the likeable taste you already have for it within
you. This is expectation - the activity of selecting on the basis of a taste we
have within us. When we say taste here, we are not limiting merely to the
sense of taste but are referring to all of our 5 senses (the sense of touch,
sight, hearing as well as smell).
For instance, you may see an advertisement of a new type of mobile phone
and you like how it looks (i.e., you now have a taste for it) so you choose
(select) to buy that particular type of mobile phone based on the taste you
now already have for it within you. We may or may not be aware of our
taste, but we keep selecting something or other based on our taste.
Try to observe the way you sit. You select the position and posture every
few minutes. This is also based on your taste – the taste for comfort. At the
root of selecting-tasting and analysing-comparing is the desire. You may
have a desire to be comfortable, so you select a body posture that provides
comfort. You may have a desire to be knowledgeable, so you analyse the
courses available in your college and select some of them. At the root
of every thought you have and every selection you make is a desire for
something that you want to be and it is not just in the form of a mere image
but it is an image that also contains some feeling, some purpose.
Can you observe within yourself and see that the activities of imaging,
analysing-comparing and selecting- tasting are going on?
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Activities of The Self Are Continuous

We said that we have the power or capacity to desire and we do this through
the activity of imaging (and so we are able to make an image of our desire).
Similarly, we have the power or capacity to think and we do this through
the activity of analysing and hence are able to analyse. So also, we have
the power to expect and we do this through the activity of selecting and
so are able to select. You may be able to notice that you seem to be doing
this all the time and have enough energy to keep doing this – in fact, these
activities are continuously going on within you! Have you noticed that these
powers within you are inexhaustible?
Try and observe if you are continuously desiring something or not – can
you see that you have some desire or the other all the time? For instance,
the desire to be happy – is that always there or do you feel there are times
when you have no desire at all? Do you have some thought or the other
continuously or is there any time when you stop thinking? Do you have
some or the other expectation all the time or is there any time when you
have no expectation?
To begin with, you may not be able to see that these activities are continuous
but go on exploring, keep checking to see if there is any time when there
is no desire, when there is no thought or when there is no expectation. Are
these activities not going on or are they going on all the time and you are
not aware of them? Like do you not always have the expectation to keep the
Body comfortable? Isn’t that why you keep selecting some body posture or
the other?
Start by observing these activities within yourself during the day; later you
may also be able to observe them during the night.
For now you can take this as a proposal that the activities of imaging,
analysing-comparing and selecting- tasting are continuous – they are
always going on within us; whether we are aware of them or not.
Activities Together Constitute Imagination

Now, if you put these activities together, it is termed imagination. We may
58
not immediately be able to observe our desire, thought and expectation

separately and distinctly, but we may be able to see that something is going
on within.
Try and observe this imagination within yourself for just five minutes – what
do you see? You may be able to notice some 10, 20, 30 imaginations even
in this brief period of 5 minutes. Some imagination or the other is going
on all the time. Can you observe this? Look into yourself and see if the
imagination within you is going on all the time or whether you can put a
stop to it. You will find that some imagination or the other is going on within
you all the time although you may not always be aware of it.
Why We Need to Observe Our Imagination

What’s so important about the imagination going on within us? Why do
we need to observe it? It is important for us to know what is going on
within our imagination because all the decisions we make, we make in our
imagination. Whether to do something or not, what to eat and what not to
eat, who to befriend, how to interact with other human beings, with animals,
with trees and plants in nature, in fact everything we do outside… we decide
on doing it within our imagination first and only then behave accordingly.
Are you able to see this?
When it comes to the expression outside (behaviour with other human beings
or interaction/ work with nature), the Self uses the Body like an instrument.
So, if I have a feeling of respect for someone and I wish to express it, I may
greet him with folded hands (Namaste) i.e., I will instruct the body to fold
the hands and perhaps bow down the head. Similarly, I may desire a healthy
body and to fulfil that desire I may have various thoughts on the basis of
which I make some selections and then express these selections outside
e.g., instruct the body to consume only those foods that are nurturing for
the body; instruct the body to spend time outdoors in the fresh air and plant
some vegetables and fruit trees in the garden etc. Behaviour or work is thus
simply one’s imagination being expressed through the Body. For this, the
body merely follows the instructions given by the Self.
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What is Happiness?
We had spoken about this earlier - When your imagination is in line with
your natural acceptance i.e., when ‘what you are’ is ‘what you really want
to be’, you feel comfortable inside; you are in harmony – this is a state of
happiness. On the contrary, when your imagination is not in line with your
natural acceptance i.e., when ‘what you are’ is not ‘what you really want to
be’, you feel uncomfortable inside; you are in disharmony – this is the state
of unhappiness. Since we all basically aspire for happiness in continuity, it is
extremely important for us to see what is going on in our imagination and
to check whether it is in line with our natural acceptance or not.
When we are comfortable within, when we are in harmony within, when we

are in a state of happiness within, our behaviour and work is also likely to
be harmonious. When we are uncomfortable, in disharmony, confusion and
unhappiness within, our behaviour and work is also likely to be disharmonious.
We can understand this better with the help of an example: you have a
natural acceptance to keep the body healthy. However, you also like the
taste of junk foods that are not so healthy for the body If you so much
as think about eating these foods you feel uncomfortable inside since this
thought is not in line with your natural acceptance. And whenever you eat
these junk foods, you will feel happy for a few moments (as long as the food
is in contact with your tongue) but the moment the food goes down into the
throat and is no longer in contact with your tongue, your happiness will also
be gone. How long can you keep eating to sustain your need for continuous
happiness? Is it possible to fulfil this need with a pleasurable taste?
Another example - Suppose you are thinking of taking revenge from

someone and you do this for two hours and after two hours you drop the
idea - is there any execution outside? There is no execution at the level of the
Body - no execution in behaviour and no execution in work. However, a lot
has taken place at the level of imagination and this becomes the source of
your happiness or unhappiness. For these two hours when you were thinking
of taking revenge and had a feeling of opposition which is not naturally
acceptable to you, you were in the state of contradiction, of unhappiness.
So, for two hours you were unhappy and the other person probably did not
60
even know about it as you did not express it outside!
Similarly, when you think about a friend with a feeling of respect for two
hours, about how to express your feeling of respect to him, you are in
harmony within because the feeling of respect is naturally acceptable to
you. When you are in harmony within, you are in a state of happiness. Of
course, if you express this feeling of respect to your friend, it will lead to
happiness for your friend also, since respect is naturally acceptable to him
as well.
Observe your own state of imagination and try to correlate your expression,
in terms of behaviour and work. When is your behaviour fulfilling for the
other? When is your work mutually enriching?
Find out if imagination is going on continuously in you or is there a point

of time when there is no imagination taking place? Can you see that you
decide at the level of imagination and that your behaviour and work is just
the expression of your imagination? Can you see that you use your Body,
as and when required, for expressing your decisions? You may be aware of
it or you may not be aware of it, so keep observing and verifying this for
yourself.
While the Self is central to the human being, this imagination is central to
the Self because it is the imagination that decides the sense of happiness
or unhappiness in the Self.
The imagination also connects the Self to the world outside, in terms of
behaviour with human beings and work with the rest of nature.
Further, it also connects to the natural acceptance within.
In that sense the imagination plays a central role.
State of Imagination
When you try to observe your imagination, it may seem very difficult
at first. Later you may be able to see a few thoughts with some gaps in
between - you may remember some of the thoughts but not others. Some
imaginations may be connected to each other; some may be disconnected
and even very contrary to each other.
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You may have noticed while reading this book that, from time to time,
you had to read the same paragraph over more than once in order to
comprehend it, even if you thought it was of interest to you. This is because,
while reading, you are also thinking of many other things in between. For
instance, when we mention “rasagulla”, you may visualise a rasagulla in
your imagination - your attention gets drawn to it and you start thinking
about it, perhaps about eating a rasgulla. In this way your imagination may
‘take off’ several times to something you unconsciously consider as more
important to you (and therefore you start thinking about it) and each time,
you may day dream like this for several minutes before ‘landing’ back!
If you start paying a little attention to what is going on within yourself, you
will find that such imaginations are continuously going on within you, one
after the other. We may or may not be aware of our imaginations. We may
or may not be able to find out where they are coming from, but imaginations
are going on in each one of us.
If you try to trace out your own imagination for five minutes, you will get
an idea of the activities going on in you. You will find that you (Self) decide
what goes on in your imagination and you decide based on what you
consider valuable, what you consider important. When you do this exercise,
you will find that many of your imaginations are in harmony with each
other while some are contradictory to each other or contrary to your natural
acceptance.
Find out how you feel when your imaginations are contrary to each
other – are you comfortable or uncomfortable? You will find that only
when your imagination is in line with your natural acceptance, you are
comfortable, you are in harmony; you are in a state of happiness. This is a
significant observation to make. It points to the fact that your happiness
and unhappiness depend on your own imagination! Your imagination is
continuously going on within you and it is making you happy or unhappy,
and you are not even aware of this!
Once you start looking at your imagination, becoming aware of your

desire, thought and expectation, you will be able to see the state of your
imagination – it may be well organized, in harmony or it may be a random
62
mixture of harmony and contradiction. Each desire may be in line with your
natural acceptance (in harmony) or in contradiction (disharmony) with your
natural acceptance.
Desire (in line with the

D natural acceptance)
D1 D2 D3 D4 Sub-Desires
T11 T12 T13 T14 Thoughts
E111 E112 E113 E114 Expectations
Imagination in Harmony Random Imagination
State of Imagination
Figure - 9.2
This imagination is significant because all the decisions are made here!
Everything you feel, everything you think and everything you do is decided
here. Your state of imagination can give you a very precise idea about your
life. If the imagination is well organised and in harmony, your life will be in
harmony – it will be happy. On the other hand, if your imagination is random
and confused, so will your life be – sometimes happy, sometimes unhappy.
Possible Sources of Imagination

We mentioned that the seed or root of our imagination is our desire. Now the
next question is –“Where is this desire coming from”? What is the motivation
for the imagination? Are we deciding it for ourselves or is someone else
deciding for us –like our parents, friends or the social environment etc.? You
might think that it is obvious that you are the one deciding but if you look
deeper, you may find that many of your desires have come from family,
teachers, your friends and so on.
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You will find that there are three possible sources that may motivate your
imagination:
1. Preconditioning
2. Sensation
3. Natural Acceptance
Preconditioning as a source of motivation for the imagination

Preconditioning refers to the ideas, beliefs, views or assumptions we have
as a result of our own past experiences or as a result of the views prevailing
in our family or society at the time.
For instance, if you evaluate your desire to wear clothes that are in fashion,
where is this desire coming from? Is it your own desire or is it being moulded
by what is “trending” in society at the time. If the trend is for tight, faded
or torn jeans, you may wear tight, faded/torn jeans, if the trend changes
to a suit and tie, you may have the desire to buy a suit and tie and so
on. However, if you ask your natural acceptance whether you want to be
comfortable or uncomfortable in the clothes you wear, you will get a very
clear answer and on that basis you may e.g., choose to wear loose fitting
cotton clothes instead, realising that you wear clothes to protect the body,
not to get the feeling of respect from someone or because someone else is
wearing a particular type of outfit.
In this manner, you may be able to see that a very large percentage of
desires that you thought were yours are actually borrowed from outside;
you have made them your desires under some influence from outside and
you were not even aware of this!
A little awareness will show us that the way we talk, the clothes we wear,
the choices of food we select to eat, the way we behave… most of these are
coming from our preconditioning. And unless our preconditioning has been
verified and found to be in line with our natural acceptance, it may lead to
disharmony (unhappiness) within.
For instance tight clothes, as in the example above, have often been shown
64
to hamper the blood circulation in the body. If such clothes are worn often,
they may lead to damage to various organs. So not only do the tight clothes
make you feel uncomfortable when you wear them, but they may also
eventually damage the body and with all this, you become unhappy.
Sensation as a source of motivation for the imagination

Another major source of our desires/our imagination is the sensation – the
information we get from the body through any of the five sense organs – the
ears (sound), the eyes (sight), the skin (touch), the tongue (taste) and the
nose (smell).
For instance, you may be watching a movie on TV or you tube and you see
an ad for a restaurant – you see a delicious looking cheesy pizza with a lot
of colourful veggies… now this sets the tone for your imagination; you now
start desiring the pizza. A moment before seeing the ad, you had no desire
for a pizza but the moment you saw the ad (perhaps the sight of the cheese,
the bright colour of the vegetables…) you developed the desire to eat a
pizza and started thinking about it, imagining the warm cheese melting in
your mouth… And all along, you think that this is your desire!
One problem with borrowing this type of a desire from outside is that the
ad/company is making you think about whatever it is they want you to think
–your remote control is not with you and you are enslaved! Another problem
is that you have not verified the desire through your natural acceptance
and so it may end up leading to unhappiness (since pizza is not nourishing
for the body) - if you give in to this desire and eat pizza, it may result in
gas, bloating, acidity and constipation and then you become unhappy! Not
only that, if you do this again and again, you are likely to develop lifestyle
problems like high blood pressure, diabetes etc. causing you even more
unhappiness!
In this way you may have accumulated many desires that are not really
your own; they are either a result of some preconditioning or sensation as
described above. In both cases, the desire is not innately yours; you have
acquired it from outside. That means the remote control for your imagination
is not with you- your imagination is being triggered either by an assumption
65
from outside or a sensation from outside. In either case you become like
a puppet whose control is somewhere outside- it is like you are enslaved
to the outside (your desires and thoughts are being governed by someone
other than you yourself).
Question is – how to not fall into this trap? How to not get enslaved to the
outside? A simple method is to verify each and every desire that comes from
outside with the help of your natural acceptance. If the desire is naturally
acceptable to you, it is right for you; if the desire is not naturally acceptable
to you, it is not right for you.
Natural Acceptance as source of motivation for imagination-

Most authentic
Besides the above two sources that motivate our desires/our imagination,
there is a third source of motivation for our imagination and that is our
natural acceptance. Currently this may be motivating only a very small
percentage of our desires but this is the most authentic source of our desires
because this is coming from deep within us – not from outside. And this can
be the source of motivation for all our desires, all our imagination.
For instance, ask yourself the questions—
What is naturally acceptable to you
– to respect others or to disrespect others?
– to eat food that nurtures your body or harms your body?
The answers you get are from within you – from your natural acceptance
and therefore are right for you. It is that simple. If you are aware of your
natural acceptance and you are aware of your imagination, you can make
the right choices (choices that are in line with the natural acceptance) all
the time.
It is then that we are truly liberated – no longer enslaved to the outside

for our desires - how we feel and think…and therefore, of course, how we
behave are all then decided by us after verifying for ourselves that it is right
for us. Our behaviour then becomes definite (always in line with our natural
66
acceptance).
Ultimately, we will find that we have a natural acceptance for the feelings
of –
Relationship
Harmony and
Co-existence
We will refer to these a little later.
For a more detailed discussion on issues related to the Self, you can refer
to the book “A foundation course in human values and professional ethics”
mentioned in the references.

1. When do you tend to make the right decisions – when you are comfortable
within or uncomfortable within?
2. When you go to make purchases at the grocery store/supermarket,

observe the basis on which you decide what to purchase. For each
purchase you make, observe—
Is your choice of the purchase based on
— Preconditioning (e.g., because your friend has it too)
— Favourable sensation (e.g., because you like the taste of the food,
the ‘look’ of the dress etc.)
— Natural acceptance (e.g., choice of food that will keep the body
healthy, choice of clothes that have practical utility – that are
required, are appropriate for the season etc.)?
It may be interesting for you to note what percentage of your choices

are based on your natural acceptance.
3. List a few ways by which the choices you make on a daily basis are
impacting the health of the body?
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4. At a time when you are not busy or preoccupied with tasks, sit down
in a comfortable position by yourself at a quiet spot. Close your eyes
and try to look within. Are you able to observe some thoughts going
on within yourself? If yes, try and observe the feeling at the base of
these thoughts and check if it is in line with your natural acceptance. Do
this practical exercise for 10-15 minutes daily and note any changes you
observe in yourself after a month.
If you are not able to see your thoughts at this time, continue to sit and
attempt the practice daily for 10-15 minutes maintaining your decision
to observe and slowly you will start observing your thoughts and then
the feeling at the base of the thoughts. Make this a daily practice and
note your findings at the end of a month as mentioned above.
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Chapter 10
Understanding the Human Body and

Human Constitution
We have seen how every human being is a co-existence of two realities – the
Self and the body. We also saw the characteristics of each of these: how the
needs and activities of every Self are continuous; how every Self responds
on the basis of assuming and knowing, how every Self has the faculty of
natural acceptance, how each one of us aspires to live with happiness –
these are similarities we all have at the level of the Self. Similarly, at the
level of the body, each one of us as a human being has a body that has
temporary needs and temporary activities as we saw; the recognition and
fulfilment at the level of the body is definite in each and every human being.
These are some of the similarities we saw at the level of the body.
Besides these, there are several other similarities at the level of the body.
Each of us has a human body that is made up of trillions of cells. Each
cell is a complete structure that has its own independent function and yet
is interconnected with, interdependent on and impacted by other cells in
the body. Several groups of cells and the material surrounding them come
together to perform a similar function –these are referred to as tissues
– thus the body has nervous tissue, muscular tissue, connective tissue,
epithelial tissue etc. Two or more different tissue types come together to
form an organ – an anatomically distinct structure in the body. Every organ
performs one or more specific physiologic functions e.g. the heart pumps
blood to all parts of the body. A group of related organs work together to
perform related functions in the body. These are organ systems e.g. the
digestive system includes the stomach, small intestine, large intestine etc.
and all of these together play their part in digesting food; the circulatory
system includes the heart and all the blood vessels that participate in the
circulation of blood throughout the body and so on.
Thus, Cells are organised into Tissues → Organs → Organ Systems and all of
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these work together in harmony for the good of the body as a whole. This
is true for the body of every human being. If we look at some of the work
of these cells, tissues, organs and organ systems (their activities) in a little
more detail, we find that several activities are taking place in the body as a
part of its own self-organisation – activities for which you (the Self) do not
have to keep giving moment to moment instructions. As an example, let’s
look at the activity of digesting food: you (the Self) decide and instruct the
body to put food into the mouth but you don’t do anything to digest it! Not
only does the body digest the food but it also converts this food into the
cells of the various tissues and organs of the body leading to growth in the
body. This it does by various chemical processes that go on in the body in
the form of breakdown of specific substances (catabolism) and formation
of new substances (anabolism).
The body also maintains its internal environment within a definite range
e.g. the body’s temperature, the fluid content in the body, the electrolyte
levels, the blood sugar etc. These are all maintained in a very definite range.
The body is also able to remove unwanted substances through processes
of cleansing (through the breath and in the form of sweat, urine, stool etc.).
These are some examples of similarities that all human beings have at the
level of the human body.
While we all have similarities at the level of the Self and the Body, we saw
that we have many differences too – both at the level of the Self and the
Body. We all have imagination going on within us continuously in the Self, but
the content of our imagination differs -some of us may have the tendency
to become anxious easily while others may be more calm; some of us may
have a sharp memory while others may tend to be forgetful and so on.
At the level of the body also we can see many differences – some of us are
short, others are tall; some are fair skinned while others are darker skinned
etc. Besides these differences in the appearance and form of the body
we also tend to behave differently in response to the various sensations
in the body – e.g., some of us feel extremely cold in cold weather but are
comfortable in warm weather while others are comfortable in cold weather
but find hot weather unbearable!
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Understanding The Human Body And Human Constitution
Thus, differences at the level of the body could be any of the following—
• Physical differences
• Biochemical differences
• Physiological differences
Similarly, differences at the level of the part of the Self that keeps changing
(mind/lower mind – the part where the imagination is going on) could be in
any of the following
• Different expectations from outside – Likes and dislikes
• Intellectual differences – How we think
• Emotional differences – How we feel
Yet, there is one part of the Self that is unchanging and similar in all of us
(the pure or true Self or the higher mind as it is sometimes referred to or
what is termed as the natural acceptance).
Coming back to the differences, they have been studied in depth in

various traditions including the Indian tradition and form the basis for the
classification into various body types or ‘constitutions’. Let us see why we
need to know about these differences and the different constitutions.
Importance of Understanding the Human

Constitution:
An understanding of the human constitution helps us understand the
differences in physical structure and differences in behaviour that we all
exhibit as individuals. In a situation like a traffic jam on the way to work,
one person may become anxious, resulting in an increased heartbeat in the
body while another individual may get angry and irritated and blow his car
horn repeatedly while a third may turn on the FM radio in his car and just
relax!!.
So at the level of the body, we can have different body types and look
different from one another and at the level of the Self we have different
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tendencies and respond/react differently in the same situation. These

differences and the different constitutions are important to know about
because when you make a program for your health, you can decide the kind
of diet and lifestyle that are most suited for you based on your constitution.
As an example, a type of food that is suitable for your constitution may

not be suitable for the constitution of another - a glass of orange juice may
be refreshing and energising for you but may cause heart burn or acid
reflux in another. Similarly, a disease may manifest in a particular way in an
individual with one type of constitution but differently in another; the same
drug or therapy may produce one type of effect in a person with a particular
constitution but a different effect in a person with a different constitution
etc. So, in order to have an idea of what approach to take, what lifestyle to
follow, what diet to adopt on a daily and seasonal basis, it helps to know
about your constitution. Knowing your constitution can also help you decide
what measures to take to prevent diseases that you may be susceptible to.
The Different Constitutions and their Characteristics

Now that we have seen why it is important to know about our constitution,
here is a proposal for you:
All matter, including the body, is a sum total of five fundamental attributes
and their interplay and interaction. These five attributes, moving from gross
to subtle, are – earth, water, fire, air and ether/space, with earth being the
most gross and space being the most subtle. Ancient cultures in lands like
Greece, Persia, Babylonia, Japan, Tibet and India have been able to get to
this or a conclusion similar to this. Of these basic five, water and air are two
attributes in the body that are easy for us to appreciate and fire refers to
the attribute of heat.
This brings us to another proposal for you to explore, one that comes to us
and has been studied in a lot of detail in the Indian tradition:
The combination of the five fundamental attributes results in three basic

types of human constitutions, each with its own specific characteristics. Let
us call these three fundamental constitutions (body types) - A, B and C. In a
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moment we will study the various distinguishing features or characteristics

of these three constitution types but before we do that, it is appropriate
to acknowledge at this time that in the traditional Indian system of
Ayurveda, this ‘A’ constitution corresponds to the ‘Vata’ or Air-Space/Ether
Constitution; the ‘B’ type is the ‘Pitta’ or Fire- Water Constitution and the
‘C’ type is the ‘Kapha’ or Earth-Water Constitution. In more recent times
(in the 1940’s to be precise), American psychologist “William Herbert
Sheldon” (PhD, MD) put forward a theory on constitutional psychology
that associated somatotypes (body types) with human temperaments.
He referred to these three body types as ‘Ectomprph’, ‘Mesomorph’ and
‘Endomorph’. The Ectomorph closely co-relates to ‘A’, the Mesomorph to ‘B’
and the Endomorph to ‘C’. Other traditional systems may also have similar
such classifications of their own.
Let us now look at the specific characteristics of each of these constitutional

types.
Type ‘A’ Constitution
(The Air-Space/‘Vata’/Ectomorph type)
Individuals with this Constitution tend to have the following characteristics—
Physical Characteristics—
— Light thin build, light bones and muscles, scanty
(very little) fat, cold and dry skin
— Quick in activity; rapid gait
— Irregular digestion, irregular hunger
— Inability to gain weight easily
— Light interrupted sleep
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Mental Characteristics—
— Vivacious, imaginative, creative, spontaneous, changeable
— Extremely enthusiastic, love excitability and change
— Quick to grasp, quick to forget
— Seem to get energy in bursts, have bursts of emotions that are easily
forgotten
— Sensitive
Movement is characteristic in such people - in both mind and body
Type ‘B’ Constitution
(The Fire-Water/‘Pitta’/Mesomorph type)
Individuals with the Fire-Water Constitution tend to have the following

characteristics—
— Moderate build
— Moderate strength and endurance
— Determined stride
— Early greying of hair, early balding,
copper/brown hair
— Tendency to have freckles/blemishes
on skin → acne
— Strong digestion – ravenous hunger and thirst
— Wake up at night feeling hot and thirsty
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— Are enterprising, like challenges
— Have a sharp intellect, fiery mind
— Decisive and articulate
— Critical thinking, take command of situations
— Good sense of judgement
— Live by their watch
— Moderate memory
Type B people are strong willed, determined and tend to have

leadership qualities.
Type ‘C’ Constitution
(The Earth-Water/‘Kapha’/Endomorph type)
Individuals with the Earth-Water Constitution tend to have the following

characteristics—
— Heavy build
— Bones and muscles – heavy, soft and firm
— Steady energy
— Maximum strength and endurance
— Heavy prolonged sleep
— Gliding walk, slow and graceful action
— Slow digestion – mild hunger
— Tend to be Obese – Hold on to fluids, fat → Gain
weight easily, find it hard to lose
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— Slow to grasp but good retention
— Affectionate, tolerant and forgiving
— Tranquil and relaxed personality
— Happy with things as they are, don’t want to change too much
— Don’t get worried or angry easily
— When stressed, become more complacent and possessive
— Respect other people’s feelings, have genuine empathy
— Seek emotional comfort in eating
Tend to hold on – To fluids, fat, emotions, belongings
Chart depicting Characteristics of the Constitutions in more detail:
Type A B C
Features
Per Ayurveda Air-Space (Vata) Fire-Water (Pitta) Earth-Water (Kapha)
Per Sheldon Ectomorph Mesomorph Endomorph
General body build Emaciated and lean Moderate build Well built
Prominent tendons Loose and delicate Muscular body and
musculature smooth musculature
Body weight Light Medium Heavy
Body strength Weak Moderately strong Strong
Joints Loose joints, Relaxed joints and Strong and steady

production of sound in loose ligaments joints, smooth and
the movement of joints slow in movement
Skin Dry, cracked, wrinkled Appearance of wrinkles Smooth, oily and

(Particularly hands and at an early age, patchy glossy skin
feet) pigmentation, recurrent
occurrence of pimples
or boils
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Eyes Dusky Coppery red colour Whitish
Hair Rough and thin Soft, coppery red Smooth, dense and
dark
Tolerance to heat and Intolerance to cold, Intolerance to heat, Tolerant to hot weather
cold prefers hot weather. prefers cold weather
Perspiration Less in quantity More in quantity Less in quantity
Physical strength Less physical strength, Moderate physical Good physical strength
gets fatigued early strength
Speech and voice Talkative, swift speech Talks rapidly with Moderate in talk,
aggression speaks gently
Preferred diet Likes foods that are Prefers cold foods; Prefers dry and hot
sweet, sour and salty dislikes sour and hot foods
to taste substances
Digestion Irregular digestion Quick and efficient Weak digestion

digestion, intense
hunger and thirst
Bowel movements Hard, tendency Soft bowel movements Moderate bowel

towards constipation movements
Sleep Less or interrupted Moderate Deep sleep

sleep
Mental qualities Fickle/ unsure, mind Full of Pride Steady and firm
changes rapidly Bold Courageous
Response to situations Gets ‘stressed’ (tense) Gets tense only Rarely gets stressed/
almost always occasionally tense even in difficult
situations
Initiation of work Very quick/almost Rapid but after giving Slow and after
immediate some thought prolonged thought
Memory Poor Medium Good
Grasping Quick Medium Slow
Mood Changes quickly Changes but not very Unchangeable or

quickly changes after long
time
What is your Constitution?

The above table can help you to know your own constitution. You may have
a dominance of one or two of the above constitution types or you may
be a combination of all these three types of constitutions. Answering the
questionnaire below can also help you know your constitution.
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Know Your Constitution
Name: Age: Gender:
Ht. Wt. BMI
SI. Feature Air-Space/Vata/ Fire–water/Pitta/ Earth–Water/

No. Ectomorph Mesomorph Kapha/
Endomorph
1. Appetite Variable Strong Less
2. Bowel habit Irregular, hard dry Two or more times a Regular

stool day
3. Sleep 5-6 hours, easily 6-8 hours, deep sleep More than 8 hours,
interrupted uninterrrupted
4. Food consumed Variable Large quantity Less quantity
5. Memory Good short-term Sharp memory Good long-term

memory memory
6. Mood Changes quickly Intense and changes Stable, patient

rapidly
7. Response to Uncertain, worried, Irritable, impatient, Stable, balanced,

challenges indecisive quick to get angry patient
8. Stamina Less Moderate Good
9. Perspiration Normal Excess with foul smell Less
10. Speed of Gait Quick/fast/rapid Moderate Slow steady gait
11. Voice Unclear, speaks fast, Clear pronunciation, Clear and sweet
omits words speaks fast voice, speaks
slowly
12. Temperature Cold extremities, low Sensation of heat in Feels cold, Low
body temp the body, high temp body temp
13. Skin Rough, dry, coarse Soft, sensitive Soft, unctuous
14. Nails Thin, rough, brittle Coppery, oily Long, strong and
thick
15. Teeth Irregular, big or small, Medium with gaps Even, white,
broken shining
16. Eyes Off white Yellowish Whitish
17. Joints Have low flexibility, Flexible, move with Strong, well
make cracking sounds ease covered with
muscles and
tendons
18. BMI (Weight in <19 19-25 >25

kg/Height in m2)
Normal =18.5-24.9
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Constitutional Type Total Marked features Percentage
‘A’ Vata/Ectomorph
‘B’ Pitta/Mesomorph
‘C’ Kapha/Endomorph
Decision A B C AB AC BC ABC
Now that you have a fairly good idea about your constitution, how do you
assess whether you are healthy or not? Here is another questionnaire for
you.
Are You Healthy?

(Health Assessment Questionnaire)
Answer the following questions for yourself.
Name:
Gender:
D.O.B.: (Date/Month/Year)
SI. No. Questions Yes No
1. Do you have a good appetite regularly/usually
2. Do you enjoy your food?
3. Feel comfortable after eating (Do not usually have bloating, belching,
persistent fullness of abdomen or pain after eating food)
4. Have regular bowel movement one to two times daily
5. Normal urination regularly
6. Normal sweating without bad odor
7. Normal skin texture and color (e.g., without black areas around eyes,
armpit, waist etc./ excessively moist, oily, or dry, wrinkled or puffy skin)
8. Proportionate musculature
9. Proportionate distribution of fat (e.g., waist line less than hip line)
10. Normal functioning of sense organs (well-functioning eyes, ears, nose,

tongue and skin)
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SI. No. Questions Yes No
11. Generally resistant to colds, coughs, fevers, loose motions etc.
12. Able to tolerate strong odours, dust or pollen
13. Do not look or feel older than your biological age
14. Usually feel happy with a sense of wellbeing
15. Have normal healthy sleep and feel fresh after waking up
16. Sleep is good (not disturbed by bad dreams)
17. Can withstand routine physical activities without any difficulty
18. Able to tolerate cold and hot climates without any trouble
19. Maintain calm and balance in various positive and negative life
situations
20. Have a positive attitude towards life
21. Tend to forgive easily
22. Able to take the right decisions quickly at the right time
23. Have healthy relationships in the family
24. Have healthy relationships in society
25. Have a healthy and happy married life
Assessment
Less than 10 Very Unhealthy
11-15 Minimally healthy
16-20 Moderately healthy
21-25 Completely Healthy
Cause of Ill-health in the body = Imbalance in the basic attributes
When there is a balance in the fundamental attributes, there is health.
By the same token, whenever there is an imbalance in the fundamental

attributes, it results in ill-health.
Causes of Imbalance in the Constitutional attributes

Causes of Imbalance in the ‘A’/Air-Space (‘Vata’)/Ectomorph
Constitution:
— Physical strain - being of a light build, the body is very sensitive to
physical strain
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— Emotional stress of any kind (e.g., grief, fear etc.) – tend to react with
anxiety
— Change in routine e.g., skipping meals, sleeping late, going on frequent

trips etc.
— Dryness or anything leading to constipation (e.g., low fibre foods) - due

to already having a tendency to dryness and constipation
— Cold food, raw food, iced beverages and other difficult to digest foods
due to a tendency towards irregular digestion
Physical Indicators of Imbalance in ‘A’ Constitution:

— Constipation, intestinal gas, IBS (Irritable Bowel Syndrome), weight loss
— Loss of energy, low stamina, light headed or spacy feeling, tremors or

shakiness in body,
— Back pain, muscle spasms, aching and arthritic joints, menstrual cramps
and dysmenorrhea
— Dry rough skin, intolerance to cold weather
— High blood pressure (BP)
Mental Indicators of Imbalance in ‘A’ Constitution:

— Worry, fear, anxiety, an overactive, ‘spinning’ mind
— Lack of mental focus and short attention span, forgetfulness
— Impatience
— Depression
Behavioural Indicators of Imbalance in ‘A’ Constitution:

— Tendency to overexert, getting tired/fatigued easily
— Insomnia, restlessness, inability to relax
— Low appetite
— Impulsiveness, lack of reliability
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Causes of Imbalance in ‘B’/Fire-Water (‘Pitta’)/Mesomorph

Constitution:
— Reacting to stress with suppressed anger, frustration or resentment
— Making excessive demands on yourself
— Constant pressure of dead lines
— Worry about wasting time
— Hot and humid weather
— Severe sunburn
— Hot, spicy or oily food
— Food with excessive salt
— Fermented foods like cheese, vinegar, sour cream, alcohol etc.
— Fatigue
Physical Indicators of Imbalance in ‘B’ Constitution:

— Skin inflammation/boils/acne
— Heartburn/acidity/ulcers
— Haemorrhoids (‘Piles’)/burning in rectal region
— Crohn’s disease
— Excessive hunger or thirst
— Hot flashes
— Foul body odour
— Bad breath
Mental Indicators of Imbalance in ‘B’ Constitution:

— Sharp tongue
— Anger, hostility, irritability
— Impatience
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— Resentment
— Waking up frustrated and irritated
— Over achiever
— Overly competitive
Behavioural Indicators of Imbalance in ‘B’ Constitution:

— Outbursts of temper
— Argumentative stand
— Tyrannical behavior
— Intolerance to delays
— Judgmental about self and others (criticising self and others)
— Constant attempts at perfectionism
Causes of Imbalance in ‘C’/Earth-Water (‘Kapha’)/Endomorph

Constitution:
— Stress - reacting to stress by withdrawing/feeling insecure or unwanted
— Possessing, storing and accumulating things (associated with

physiological changes in body)
— Being dependent on or being over protective in (holding on to)

relationships
— Cold, damp, snowy weather (feel depressed in winter)
— Sugary, salty, fatty or heavy foods, fried foods, dairy products like
cheese, milk, ice-cream etc.
— Sleeping late repeatedly for more than a few days in a row
— Weight gain (feel depressed about it)
— Hereditary/familial tendencies towards obesity, allergies, Diabetes
Physical Indicators of Imbalance in ‘C’ Constitution:

— Intolerance to cold and damp weather
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— Runny or blocked nose/congestion of sinuses
— Allergies, asthma, chest congestion
— Fluid retention in tissues
— Bloating
— Pale Skin
— Loose and aching joints
— High cholesterol, heaviness, weight gain
— Formation of cysts in body
Mental Indicators of Imbalance in ‘C’ Constitution:

— Dullness and mental inertia
— Laziness
— Stupor
— Depression
— Being over possessive and over attached in relationships
— Stuck in thoughts and actions
Behavioural Indicators of Imbalance in ‘C’ Constitution:

— Holding on to positions, fluids and fats
— Craving for creamy, sweet, heavy and dairy foods
— Greedy
— Dull and lethargic
— Slow movements
— Excessive sleep
— Procrastination
— Inability to accept change
— Cluttered mind, body and surroundings.
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Correcting a constitutional imbalance

We have just looked at the causes of imbalance in the various constitutions
and the characteristic features of this imbalance. Though you may have
certain physical and mental tendencies as a result of your constitution, it
does not, however, mean that you have to be enslaved to these tendencies
for life.
As you go along you may be able to see that you have the potential to
overcome many of these tendencies in a way that you no longer find them
to be compulsive patterns but rather are able to go beyond them and
choose to have harmony within yourself and in the body such that there is
health and you can lead a happier, healthier and more fulfilled life (despite
the constitution you may have been born with).
One way in which you can overcome some of the tendencies you have as
a result of your constitution is to modify your diet accordingly and have a
daily and seasonal routine that is aligned with the rhythms in nature. We will
discuss this in great detail as we go along further on our journey into health
Constitution and Diet

The table given below shows the different constitutions and the qualities of
food substances that are suitable to the specific constitutions.
SI. No. Constitution Qualities of food substances that are suitable
1. ‘A’/Air-Space (Vata)/Ectomorph Sweet, sour or salty foods (unctuous and hot)
2. ‘B’/Fire-Water (Pitta)/Mesomorph Sweet, bitter or astringent foods (these are cold

in nature)
3. ‘C’/Earth-Water (Kapha)/Endomorph Bitter, pungent or astringent foods (these are

light, un-unctuous, dry and hot in nature)
If you consume food according to your constitution i.e., if you consume

food that is suitable to your constitution, you will need to make less effort
to have good health in the body.
Given in the appendix is a chart depicting various foods and their effects
on the different constitutional types. With the help of this you can choose
the foods to consume on a regular basis (those that are best suited for your
constitutional type) so as to keep your body healthy.
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1. With the help of the questionnaire given in the chapter, identify your own
constitution. Is your constitution in balance or imbalance?
2. If your constitution is not in balance, try and identify the physical, mental
and behavioural characteristics in you that indicate the imbalance in
your constitution.
3. Answer the health assessment questionnaire. On the basis of the score

you got, are you – completely healthy, moderately healthy, minimally
healthy or very unhealthy? If you are not completely healthy, what do
you need to do to become healthy and if you are completely healthy,
what do you think you need to do to stay healthy?
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Part III
Universal Health Principles and

Specific Recommendations for Health
87
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Chapter 11
Universal Health Principles

Now that we have a better understanding of the human being and what we
aspire for as human beings, let us look at how we can understand health
in a better way, in light of the reality of who we are and how we are all
interconnected – not just with our family members but with all of humanity
and in fact with everything in this existence. Here is a proposal for you to
explore.
When we look at the reality of who we are, we find that the reality is one
– the same for all – e.g., the reality of the human being is that it is a co-
existence of Self and Body – all human beings are a co-existence of Self and
Body. If we look at the Self, the reality of the Self is that it has a need for
happiness. Every Self has this need and in every Self this need for happiness
is fulfilled by right understanding and right feeling within the Self. Similarly,
every Body is physio-chemical and has physio-chemical needs that are
temporary … and so on. So we can see that fundamentally, at the core, the
reality is one – the same for all.
If we base things on this reality, we can formulate some principles regarding

health which are fundamental and same for all. What is meant by a health
principle? A health principle is a natural law that impacts our health as a
human being. Just as the law of gravity is a law that is in place on this earth
and this law fundamentally impacts all of us human beings living on this
planet, similarly, a health principle is a natural law based on the reality of
who we are and how we are interconnected with things around us.
The reality is one although we may perceive it differently, interpret it

differently; we may see the one reality through our different perspectives
based on our past experiences, our beliefs etc. However, if the reality is one,
the principles based on the reality should be universal – they should apply
to all human beings and be the same for all. Thus these fundamental/basic
health principles can also be referred to as universal health principles. By
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understanding these principles we can understand how the harmony of the

body is being maintained and what we need to do in order to be healthy.
Through these basic principles specific recommendations can be derived.
For instance, one universal health principle is that the body is a material unit
that is temporary and undergoes change with respect to time. On the basis
of this health principle, some specific recommendations can be made e.g.,
recommendations regarding the intake of food - based on the changing
requirements of a body that is undergoing change, the recommendations
for intake of food will be different and specific for the different ages. For
instance, newborn babies (since they have no teeth) are recommended to
have an intake only of mother’s milk till about six months of age when their
teeth start erupting; slightly older children are recommended to have an
intake of food that is rich in protein (the formation of new tissues in the
body of a growing child requires ample protein). On the other hand, the
recommended intake for a middle-aged adult would have less protein in
the diet unless the person is doing heavy manual labour (an adult body is
no longer actively growing hence its protein requirement is less) and so on.
With an understanding of the principles and with the help of the
specific recommendations based on them, we can implement these
recommendations through various practices in our practical day to day
living in order to be healthy and stay healthy (we will get to these in the
sections ahead).
Needless to say, these are all again proposals for you to explore into and
verify for yourself.
Let us now start with the Universal health principles. What would be the
criteria for these basic universal principles?
The principles would need to be

1. Universal – applicable for all human beings regardless of age, gender,
race, nationality, caste, creed, occupation/profession etc. They would
be the same regardless of time or place i.e., they would have been
applicable earlier, would be applicable today and would be applicable in
future regardless of whether the person lives in India or abroad, whether
the person lives in a city or a village etc.
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2. Rational/logical - i.e., you should be able to apply logic and reason out
for yourself that the principle makes sense.
3. Verifiable - there should be some way for you to verify what is being
said. You should not have to blindly believe the principles just because
it is being said so. This verification can be done on the basis of your
innate natural acceptance. As described earlier, natural acceptance is a
faculty that is there in each one of us. You can refer to it whenever you
want and verify things for yourself.
4. Leading to harmony - last but most importantly, the principles should

lead to harmony within yourself, harmony in the body and harmony with
the environment - everything that you are inter-connected with (other
human beings and the rest of nature).
As we saw in the previous section, the human being is a co-existence of Self

and body and these are two distinct entities. Therefore, we can study these
Universal health principles in two parts -
1. Principles relating to the body
2. Principles relating to the Self and its interaction with the body
Here is a proposal for you to consider about the principles. Let us first list
out these principles and then we will study each one of them in more detail:
Principles relating to the body
1. Body is a material unit in nature and thus follows the material laws of
nature.
2. Body is a self-organised unit.
3. Body exists in co-existence with the Self
4. Body exists in nature along with other units/entities and interacts with
them in a definite manner
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Principles relating to the Self and its interaction with the body
1. Self is a unit of consciousness. While the body is gross, the self is subtle.
2. Self is in co-existence with the body and it is the Self that is central to
human existence. The body is merely a tool of the Self
3. Self is a self-organised unit
4. The human being (as a coexistence of Self and body) exists with other
human beings and also with other units in nature like animals, birds,
trees and plants and interacts with them (is inter-connected with them
and has a relationship with them).
5. In all interactions, while the body’s response is definite (it is fixed and
the body does not have a choice in the matter), the Self has the freedom
to choose its response. The Self chooses/decides its response based
on its acceptances/assumptions which may be a result of knowing
(right understanding) or the lack of it. When based on knowing (right
understanding), the response is definite but when not founded on
knowing, the response/reaction of the Self is indefinite.
Now, let us look at these principles in more detail.
Principles Relating to the Human Body

1. The body is a material unit in nature.
Being a material unit the body follows the material laws of nature:
• It is made up of material substances naturally present in nature e.g.,

water, air etc.
• Just as all material units are temporary, the body is also a temporary
unit.
Consequently, the body grows from seed (ovum or egg) to embryo to

new born, to child, to adult, finally ages and eventually dies.
• Being material in nature, the body’s needs are also material/physio-

chemical (e.g., food.)
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• Just as the body is temporary, its needs are also temporary (required
from time to time- not in continuity). For instance, the need of the
body for food - we can see that the body needs food from time to
time, not continuously/all the time – we eat breakfast and when we
are full we stop eating and are good for three to four hours after
which we feel hungry again and then eat lunch etc. but we never feel
the need to keep eating without a break and in fact this is not possible
for us to do. One can experiment with this and see for oneself.
2. The body is a self-organised unit
All the parts of the body are organised in an orderly manner i.e., the
body is inherently in harmony and is also in harmony with its natural
environment, at least to begin with. This is evident from the fact that the
vast majority of babies are born healthy (barring a very small percentage
of aberrations from the normal).
Examples of the body’s self-organisation - harmony in the body—
• Inbuilt processes of composition - The body has inbuilt processes

of composition the outcome of which are new formations. An
example of this is that the body starts from a single cell and grows
from this single cell into a huge harmony of trillions of cells working
together. The trillions of cells in the body are organised into tissues,
organs and organ systems within the body. This is part of the normal
self-organisation of the body for which we don’t have to do anything
other than to provide it food - by the processes of composition, the
food we consume is converted by the body into the various different
tissues, organs and their parts (we don’t have to do this).
• Inbuilt processes of decomposition - Just as processes of

composition keep taking place in the body, resulting in the formation
of something new, processes of decomposition also go on side by
side, resulting in the deformation of something. Thus, while new cells
are being formed, older ones degenerate and die (deform); this keeps
happening in a definite way in all the body cells, tissues, organs and
organ systems.
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Thus some input (the intake of something), through the processes of

composition and decomposition, results in some output e.g.,
Body + Food (input) → Nurtured Body + Waste matter (output) i.e., the
input of food, on interacting with saliva, digestive enzymes etc. in the
body, goes through the processes of composition and decomposition
whereby food is deformed and the various new cells, tissues etc. and
waste matter are formed.
These processes of composition and decomposition, resulting in the

formation and deformation of various substances, keep going on in a
well- defined manner in the body.
While all the body processes keep occurring at the level of the entire
body as a whole, formation is more in the initial period (i.e., during
infancy and childhood) leading to growth in the body until adulthood.
With time, deformation becomes more than the formation and ageing of
the body occurs – this is normal and inevitable, ultimately leading to old
age and eventually death of the body. These are all definite processes in
the self-organisation of the body. It is the body’s own self-organisation
– we don’t have to do this.
• Inbuilt processes maintaining harmony - The various cells and

tissues that have been formed are also maintained in good working
order (in harmony). The body does this by removing the deformed
substances (i.e., waste matter) with the help of in built systems and
methods of cleansing and waste removal. Body waste is removed
through the lungs (as breath), through the skin (as sweat), with the
help of the kidneys (as urine) and from the intestines (as bowel
movements).
Evidence of the body maintaining its definite order and harmony is

seen in the maintenance of the body’s internal environment within a
definite range e.g., maintenance of core body temperature, percentage
of water in the body, level of oxygen in the body, normal body pH,
normal osmolarity in the body, normal blood glucose concentration,
normal electrolyte levels in the body etc. (homeostasis)
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• In built processes of repair, detoxification and regeneration –

These processes also keep going on in the body as a part of its self-
organisation. These help the body to return to harmony if and when
it goes into temporary disharmony (e.g., the rise in body temperature
in response to an infection in the body is a normal body process to
get rid of the infection).
It grows from a single cell to trillions of cells that are organized into
tissues, organs and organ systems and all of these work together,
in harmony with one another, for the larger good of the body as a
whole
• In built processes of recognising and fulfilling other units –
The body recognises and fulfils every other unit in a very definite
manner e.g., if we consume spinach, the body recognises it in a
definite manner and the body is nurtured; however if we consume
a poisonous plant like ‘dhatura’, this too is recognised by the body
in a very definite manner –it harms the body. It never happens that
the dhatura plant nurtures the body because the body recognises it
in a definite manner and also fulfils it in a definite manner that is
unchanging (it is always so).
3. The body exists in co-existence with the Self; it has a definite
conduct/behaviour
Though it is a separate unit in reality, the body is in co-existence with
the Self; it does not exist in isolation. While it may seem like certain
activities in the body keep occurring by themselves, without requiring
conscious moment to moment instructions by the Self (e.g., breathing,
beating of the heart, circulation of the blood, digestion of food etc.),
we may be able to see that even these activities that are continuing by
virtue of the self-organisation of the body are influenced by the Self
(e.g., as mentioned earlier, we can change our breathing pattern at will/
consciously; we can also appreciate that we sometimes cause changes
in these patterns unconsciously e.g., when we are excited or anxious, the
heart rate of our body increases). Thus, even those activities that are
termed “involuntary” do require the consent of the Self (by virtue of its
association with the body) to continue.
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The body has a definite conduct in existence - it behaves in a definite

manner - e.g., as mentioned earlier, once born, the body grows, ages and
eventually dies. This behaviour of the body is definite; the body does not
have a choice in this matter – it cannot live forever.
Similarly, the body can digest only a limited amount of food. The body
cannot choose to digest more than its capacity, even if the food is very
tasty. Thus we can see that the body behaves in a definite manner – its
conduct is definite.
4. The body exists in nature along with other units/entities and

interacts with them in a definite manner i.e., it recognises its
relationship with them and fulfils that relationship
The body is surrounded by other entities (like birds, plants, trees, rocks,
mud etc.). These entities recognise their relationship with one another
and fulfil that relationship, interacting with one another in a definite
manner e.g., plants absorb nutrients from the soil in a definite manner;
they take only those nutrients that are needed for them to grow and
leave the rest in the soil. So also, the body recognises its relationship with
other units in nature and fulfils that relationship with them (interacting
with them in a definite manner). For example, if you go out when it is hot
and sunny outside, the body will get warm/hot when exposed to the sun.
The body does not have any choice in this.
In fact this is a very important principle that has tremendous

ramifications that we need to understand. The earth we live on is a large
material unit in nature. It recognises its relationship with the sun (also
a large material unit in nature) and fulfils that relationship in a definite
manner. As the earth rotates on its axis, it gets sunlight on various parts
of it causing the occurrence of day and night. We can see that this has
been happening in a definite manner since centuries. All other units
in nature also recognise their relationship with the sun and fulfil that
relationship in a definite manner e.g., leaves on trees, bushes and plants
tend to ‘open up’ at dawn as they are exposed to sunlight and ‘close up’
or droop at dusk once the daylight starts fading into darkness.
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The human body, being a material unit, is no exception: definite changes

take place in the body on a daily basis in relation to the rising and setting
of the sun and the cycle of day and night (the daily circadian rhythm).
One example of this can be seen in the secretion of melatonin (the sleep
inducing hormone) in the body. By design, this hormone is secreted by
the body at night, making us feel drowsy and sleepy.
Here is another example: have you ever noticed that when you eat a
particular type of food in the daytime, your body tends to digest it
better than if you eat the same type of food late at night? This is also an
example of the definite conduct (definite recognition and fulfilment) of
the body in relation to the sun.
Just as there are changes in the body with the earth’s rotation on its
axis (leading to night and day), changes in the body also take place in
response to the rotation of the moon around the earth (the lunar cycle)
in a definite manner e.g., the menstrual cycle in women normally recurs
once in every 28 days (approximately) i.e., the menstrual cycle occurs
in sync with the lunar cycle. Whenever the menstrual cycle is not in sync
with the lunar cycle (i.e., not recurring every ~28 days but recurring much
before or recurring much later after 28 days), this may indicate ill health
in the body.
You may have noticed the connection between the lunar cycle and its
impact on water in the ocean - the highest tides are seen every two
weeks in association with the new moon and the full moon. Similarly, the
lunar cycle also has an impact on the water contained in the body (the
human body is made up of 72% water!).
Besides these daily and monthly rhythmic cycles, there are also seasonal
cycles in nature. Due to the earth’s axis being tilted and the sun’s rays
falling on different parts of the earth at different times during the year,
there is occurrence of different seasons. Seasonal variations also impact
the human body and we will explore various examples of this as we go
along.
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Principles relating to the Self and its interaction with the body
1. Self is a unit of consciousness. While the body is gross, the self is

subtle.
Being subtle, we are not able to physically see the Self with the eyes the
way we can see the body. However, as we discussed earlier, if we pay a
little attention to what is going on within us, we can become aware of
the activities of desire, thought and expectation continuously going on
within.
2. Self is in co-existence with the body. Self is central to human

existence; it uses the body like a tool or instrument
While the Self and body co-exist and there is interaction between the
two, this interaction is only in the form of exchange of information – no
material transaction takes place. The Self pays attention to the body and
with the help of the sense organs in the body, the Self reads the body
signals, processes/interprets these signals, comes to some conclusion or
decision regarding them and then gives instructions to the body which
the body follows. In this manner, it is the Self that chooses or decides
what to do and then gets the body to do accordingly, using the body like
a tool/instrument.
For example, if your hand accidentally comes in contact with fire, the
Self instantly gives instructions to the body to withdraw the hand and,
within a flash, the body acts accordingly. In fact, it all happens so fast
that it almost seems like a reflex action!
Similarly, when the Self pays attention to hunger signals in the body,
it instructs the body to get up and take food and the body does so
accordingly. If the Self is paying attention to the body signals when
eating, it reads the sensation of fullness once sufficient food has been
consumed and instructs the body to stop eating which it does.
However, when the Self does not pay attention to the hunger signals in
the body because it is paying attention to something else it considers
more important, it does not instruct the body to eat food and still the
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body obeys – for instance, when the Self decides to keep a fast and
chooses to ignore the hunger signals, the body goes without food for the
whole day without any problem!
3. Self is a self-organised unit
We saw that the Self has a need for happiness in continuity and that
right understanding and right feeling within the Self are what lead to
this happiness (harmony) in the Self. This is a part and parcel of the self-
organisation of the Self.
Try and notice this in yourself -
Whenever you have a feeling of relationship within you, do you feel

comfortable or uncomfortable within? You will find that you are
comfortable within, you are in harmony i.e., you are happy within.
How about when you lack the right feeling in the Self? For instance, when
you have a feeling of opposition or anger in you, do you feel comfortable
or uncomfortable within? You will find that you become uncomfortable
within; you are in conflict within i.e., you are unhappy within.
(whenever we have a feeling that is naturally acceptable to us, we feel

happy while whenever we have a feeling that is not naturally acceptable
to us, we are unhappy – by design that is how the Self is organised).
4. The human being (as a coexistence of Self and body) is in

existence with other human beings and interacts with them (has
a relationship with them). Similarly, the human being also exists
in nature along with other units – material and consciousness and
interacts with them (has a relationship with them).
We can clearly see that we as human beings do have a relationship
with other human beings. This is why when we hear of a national or
even international calamity anywhere on the earth, we feel sorry for the
people who underwent pain and suffering (even though we don’t know
them, we’ve never seen them, never heard of them).
Similarly we can also see that we do have a relationship even with

plants, trees and shrubs. Plants and trees take in carbon-di-oxide and
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release oxygen while we as human beings breathe in oxygen and release

carbon-di-oxide. So we don’t just have a relationship with plants and
trees, we are actually dependent on them for our survival.
5. In all interactions with other units in nature, the Self is free to

choose its response or course of action. While the body’s response
is definite (it is fixed and the body does not have a choice in the
matter), the response of the Self is decided by the Self.
The Self chooses/decides its response based on its acceptances,

which are definite when founded on knowing (or right
understanding) and indefinite when not founded on knowing.
If you choose to eat a plant like spinach, the body interacts with the
spinach in a very definite manner – the body digests the spinach and
this spinach nurtures the body.
What if you eat a poisonous plant like belladonna (dhatura)?
If you assume that a poisonous plant like belladonna will nurture the
body and consume the plant with this assumption, your assumption will
not change the response of the body which is fixed - the body will interact
with the poisonous plant in a predetermined and definite manner. If you
do consume a poisonous plant, whether by choice or by mistake, the
body will not be able to digest it and it will result in harm to the body.
So while the Self is free to make choices based on right understanding

or assumption, the body does not have a choice in the matter - the body
has no choice but to follow the instructions of the Self, even if they cause
harm to the body.
When the Self makes choices based on assumptions, its response is

indefinite – as the assumption changes, the response may change.
It is only when the Self has the right understanding that its response
becomes definite. So a Self with understanding will give instructions to
the body to consume only those foods that are nurturing for the body
and not those that harm the body (the response of the Self is definite
when the Self has the right understanding).
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We can take another example - the body’s capacity to digest food is

limited to a fixed amount. Some people may be able to eat and digest
more food than others but ultimately, for everyone, there is a maximum
amount of food that their body can digest at a time – this is their
body’s maximum capacity for digesting food. The body does not have
the capability to digest more than its capacity. If the Self has the right
understanding (knows/ understands this), it will choose to instruct the
body to eat only as much food as the body can digest and no more.
If, however, the Self lacks the right understanding and assumes that
tasty food will give it happiness, it may choose to continue eating more
and more of the tasty food beyond what the body can digest, merely
because of the likeable taste of the food!
While the Self is free to make this wrong choice of eating more than
what the body can digest, the body’s response is fixed; it is not free to
choose to digest this extra amount of food which therefore harms the
body - becomes a source of ill health for the body.
As long as the choices of the Self are based on assumptions, these

assumptions may or may not be nurturing for the body; also, whenever
the assumption of the Self changes, the choice (response/behaviour)
of the Self may change. Choices in the Self become definite (i.e., the
conduct of the Self becomes definite) only when the Self has the right
understanding. You may be able to see this for yourself.

1. What do you understand by Universal health principles?
2. What are the criteria for Universal health principles?
3. List out the principles relating to the body and the principles relating to
the interaction between the Self and the body and give an example of
each of the principles.
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Chapter 12
Specific Recommendations for Health

(Based on the Universal Health Principles)
In the previous chapter we discussed the universal principles of health based

on the reality (the way things are). Now let us look at the recommendations
for health. These recommendations are derived from the universal health
principles and are based on inferences drawn from the universal principles.
The recommendations guide you on what to do in order to stay healthy. By
following these recommendations, you can be healthy and stay healthy.
While the basic principles are universal and apply to all human beings for all
time, the recommendations for health may vary from individual to individual
based on the age, gender, body type, place, time etc. because at the level of
the body, we all have these differences – while one may be young, the other
may be old; one may be male, the other female, we may have different body
constitutions etc. Therefore, recommendations may be specific regarding
any of these specific differences.
For example, when it comes to a child whose body is actively growing, some
of the recommendations for food will take into consideration the specific
requirements for active growth (e.g., a larger quantity of protein rich foods
that help in the process of the laying down of new tissues and their active
growth) while in an adult in whom the body has completed its growth
process, the recommendation may be for less quantities of such foods.
Similarly, the recommendations may also be specific for specific times of

the day, specific seasons etc. as we will see.
The following is a list of recommendations based on the reality (the

basic principles) followed by a more detailed description of these
recommendations:
1. Recommendation of Appropriate Intake (based on the principle that the

body is a material unit that undergoes change – like all material units)
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– As per stage of growth of body (childhood, youth, old age)
– As per the constitutional type of the body
2. Recommendation of aiding the natural body processes or at least, not

disturbing them (based on the principle that the body is a self-organised
unit in harmony)
3. Recommendation of food and activity in accordance with its similarity/

dissimilarity to the body (based on the principle of a fixed response of
the body to other entities in nature)
4. Recommendation of healthy routine and lifestyle in sync with cycles of

nature (based on the body’s response to the day and night cycle, the
monthly lunar cycle and the seasons – fixed response to all other entities
in nature)
5. Recommendation of the Self giving the right instructions to the body

(based on the principle that the self is central; the body is an instrument)
6. Recommendation of ensuring the right feeling within the Self rather than
seeking it from outside (based on the principle that by virtue of the Self
being self-organised, it has a need for happiness and this need is fulfilled
by right understanding and right feeling within the Self)
7. Recommendation of right feeling in the Self vis-à-vis the body (the

feeling of self-regulation).
8. Recommendation of right feeling in the Self vis-à-vis other human

beings and the rest of nature (based on the principle that the human
being co-exists with other human beings and the rest of nature and is
interconnected with them).
9. Recommendation of making the right choices - based on right

understanding and awareness in the Self (not on the basis of
assumptions in the absence of understanding)
The above is a listing of various recommendations for health. Now let us

look at the details of these recommendations.
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Specific Recommendations For Health
Recommendations for Health (Details)

1. Recommendation of Appropriate Intake
– As per stage of growth
– As per body type
(Principle – The body is a material unit in nature).
Being material in nature, the body is a physio-chemical entity made up

of fundamental attributes that are present in nature (the presence of
two of these - water and air, can readily be appreciated in the human
body).
Being a physio-chemical entity, the body’s needs are also physio-

chemical (e.g., food) and thus the body is a result of its accumulated
intake or, in other words, the food consumed by it. If the food consumed
is nurturing for the body, it helps the body to grow, become healthy and
strong but if the food consumed is not nurturing for the body it may
weaken the body and lead to ill-health.
So balanced meals of nutritious and nurturing foods (like fruit,

vegetables, grain etc., keep the body strong and healthy while foods
that are not nurturing for the body (like fried and sugary or processed
foods) weaken the body making it an easy prey to colds, coughs and
other more serious ailments.
Recommendations for Intake as per the stage of growth

Being a material unit the body, like all material things, is temporary - it
grows from seed form (ovum or egg) to infant, child, teenager, adult
and then becomes older, ages and eventually dies. The activities and
processes going on in the body are also specific for specific age groups:
Childhood is a period predominantly of formation and growth in the

body
Adulthood is a period predominantly of preservation and maintenance

of the body
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Old age is a period predominantly of degenerative processes in the body
Recommendations for intake, therefore, are also specific for specific

age groups as given below.
Childhood - (period of growth)

The period of growth is from infancy till one becomes an adult. During
this period of growth new tissues are being formed and laid down in the
body and this requires large amounts of foods rich in protein. Hence
the diet in the growing age can include larger quantities of protein rich
foods (like milk and milk products, dals/lentils etc.).
Adulthood (period of maintenance)

Once the body has grown to the adult size, it is no longer actively growing
and now requires intake of food largely for the activities of sustenance/
maintenance i.e., it may not require very large quantities of food, nor too
much of food with a high protein content (unless the adult is engaged in
heavy physical or manual labour). Therefore, in an adult with a sedentary
lifestyle, the quantity of food intake can be moderate and protein rich
foods in the diet can be reduced.
Exceptions to this are the states of pregnancy and lactation and also
the teenage years - these are periods when there is occurrence of rapid
growth. Adults who do manual labour may also be exceptions – whenever
they are doing a lot of manual work, they can consume larger quantities
of food and larger quantities of protein rich food (for the building of
muscle).
Elderly (period predominantly of degeneration)

As age advances and the body becomes old, certain changes take
place in the body which are expected and normal e.g., a lowering/
slowing down of body metabolism. Due to this and due to the decrease
in physical activity with advancing age, the body now requires even less
food than it did in the adult stage. Thus, with advancing age, food can
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be consumed less frequently and in smaller portions (even nourishing

foods like grains in the diet can be reduced).
The slowing down of metabolism and of physical activity also slows

down movement in the intestines – this means that waste matter now
moves more sluggishly down the intestinal pathway. To prevent this
waste matter from accumulating in the body in the form of toxins, more
of cleansing (fibre rich) foods can be included in the diet e.g., fruits and
vegetables.
Recommendation of intake as per body type

In the previous section, we had discussed about the constitution of the
body and the different body types:
The A type (ectomorph/air-space/’vata’ body type) has predominance

of energy of movement
The B type (mesomorph/fire-water/’pitta’ body type) has predominance

of energy of digestion and metabolism and
The C type (endomorph/earth-water/’kapha’ body type) has

predominance of energy of formation of the body’s structure
Since the different body types have specific characteristics, the

recommendation for the intake of food may be modified to suit the
specific characteristics of the particular body type. For instance, the air-
space body type is usually lean and often has problems associated with
dryness (a characteristic of the air attribute). In the digestive system,
this often translates to a tendency towards constipation. Therefore, for
a person with this body type, fibre rich foods e.g., vegetables and fruit
that is fleshy (like fresh figs, papaya etc.) would be suitable.
Similarly, orange juice may be very beneficial for a person with an earth-
water (‘kapha) body type but the same orange juice may be extremely
unsuitable (may cause acidity and heartburn) in a person with a fire-
water (‘pitta’) body type with excessive heat in the body (a characteristic
of the attribute of fire)...
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Another important thing to note is that just as there are different body
types, the different attribute combinations of these body types are
characteristically seen to be prominent at particular ages, as follows:
Childhood – Predominance of earth-water (‘kapha’) combination (hence

children tend to be chubby)
Youth and adulthood - Predominance of fire-water (‘pitta’) combination

(considered the most ‘fiery’ phase of life; we tend to feel more hot during
adulthood)
Old age - Predominance of air-space (“vata’) combination of attributes

(the elderly generally feel excessively cold and are riddled with anxiety
and worry)
A difference in predominance of the different combinations of attributes

can also be seen at the various different times of day. We will discuss the
significance of this when we get to the daily routine a little further on.
2. Recommendation of aiding the natural body processes (or at least

not disturbing them) (Principle – The body is a self-organised unit
in harmony)
We saw how the body is an orderly system to begin with (evident from
the fact that most babies are born healthy). If we study the various
organs and organ systems in the body, we find that all these organs
and organ systems work together in perfect harmony with one another
– the heart, lungs, digestive system, nervous system, endocrine system
(hormones) – all work in harmony with one another for the larger good
of the body as a whole. Every system plays its part; no system tries to
compete or interfere with the working of the other.
As mentioned in the last chapter, some of the processes that go on in

the body as a part of its self-organisation and for which we don’t need
to do anything much are:
The processes of composition - leading to formation (growth)

Just to recap, it was mentioned that the processes of composition lead
to the formation of various cells and tissues in the body. Isn’t it a wonder
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that the food we consume gets converted into the cells of the various
tissues and organs of the body without our having to do anything for
this? We need do nothing and yet, food gets converted into muscle
tissue; the heart muscle pumps blood day in and day out, the lungs
expand and contract with every breath we take…..
How can you aid these processes of growth in the body? While the body is
growing in a self-organised manner, you (i.e., the Self) can help/support
the growth processes in the body by eating food that is nurturing for the
body so that the body grows to its full potential and becomes strong
and healthy rather than to eat junk food that would stunt the growth,
weaken the body and ultimately lead to its ill-health.
The processes of decomposition – leading to deformation

We had spoken of the processes of decomposition going on side by
side along with the processes of composition. While the processes of
composition lead to the formation of a nurtured body, an outcome
of the processes of decomposition is waste matter resulting from the
deformation of various substances.
When you understand this process, you see that you can help support
it by paying attention to the kind of food you are eating. With certain
foods, the waste matter readily leaves the body while with others, it may
stick to the intestinal walls and its toxins may keep circulating in the
body for long periods of time. You can try this out for yourself and see –
eat a lot of fruit and vegetables one day and notice how easily you are
able to clear the bowels the next day. Now eat white bread, potato chips
and other foods lacking fibre and note what happens the next day – you
may notice that you now have greater difficulty in clearing your bowels.
Hence the recommendation for eating foods that are rich in fibre – e.g.,
fruit and vegetables, whole grains etc. (as opposed to more processed
foods).
The processes maintaining harmony

We spoke of the body’s remarkable ability to maintain its internal
environment within a definite suitable range. This maintenance of the
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internal environment in a state of equilibrium or balance or steady state

is referred to as ‘homeostasis’. Thus, the body is able to maintain the
temperature, the acid-base balance, the blood circulation in the various
organs etc. without our having to give it specific instructions moment to
moment.
How can you support the body’s processes that maintain its
homeostasis? Here is an example - when one body part is busy with a
particular activity, you can help it to maintain that activity smoothly and
efficiently by giving rest to other body parts at that time. This is why,
if you are doing a lot of vigorous physical activity, it is recommended
that you do so before rather than after a heavy meal. When you eat a
large meal, the body has to digest all the food you’ve eaten and for this
activity of digesting food, a larger portion of the blood circulating in
the body is directed towards the stomach and intestines. At this time, if
you do vigorous activity, the body will need to direct a large part of the
circulating blood to the skeletal muscles, in order for the activity to take
place efficiently. However, the amount of blood circulating in the body is
limited. Therefore, in such a situation, the body will not be able to cope
with maintaining the activity of digestion and the activity of physical
work properly (in addition to maintaining adequate blood circulation
to the vital organs which function all the time –like the heart). So, by
choosing your activities with understanding, you can aid the body and
help it to function smoothly and efficiently.
For a similar reason, it is recommended to bathe before rather than

after a meal.
The processes of cleansing

The body also possesses the ability to remove unwanted, waste and
toxic matter from itself in the form of sweat, urine, stool etc. While many
of the cleansing processes keep occurring throughout the day, some are
naturally designed to take place primarily in the early morning hours
(e.g., the evacuation of the bowels in the morning). This early morning
bowel cleansing process is facilitated by the spontaneous increase in
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intestinal blood circulation in the body in the early morning hours soon
after you wake up. You don’t have to give the body specific instructions
to increase this flow of blood to the intestines. This is all happening as a
part of the body’s own self-organisation.
You (the self) can aid your body in the process of evacuating the bowels
(or at least not hamper the process) by rising early and going to the
toilet early in the morning. Hence the recommendation to wake up early
and go to the toilet soon after waking up. We will discuss this in more
detail in the section on daily routine.
Similarly, you can aid the body’s process of cleansing through sweat by
wearing cotton clothes (cotton cloth is porous, allowing the sweat formed
on the skin to evaporate) instead of wearing synthetic non-porous ones.
It is also recommended that the natural urges in the body (like sneezing,
yawning, urge to have a bowel movement, urge for urination etc.) not be
suppressed. When you suppress these and other similar urges, you are
preventing the body from trying to cleanse itself. When cleansing does
not take place properly, the body’s normal sate of harmony is disrupted,
leading to disharmony (ill-health) which may be temporary to begin with
but, if left uncorrected, may become a permanent and non-correctable
disharmony. But more on that later.
The processes of repair and regeneration

These are processes in the body that keep correcting minor disharmony
in the body that may occur from time to time and bring the body back
into harmony. While these processes too are ongoing on a regular basis,
many take place at night when you sleep. These too are inherently a part
of the body’s self-organisation for which no specific moment to moment
instructions are necessary - in fact you are sleeping peacefully when the
body is busy taking care of all this.
Here too, you (the Self) can aid the body’s inherent capacity for repair
and regeneration and its return to harmony by going to bed early
at night so that the repair processes can be carried out by the body
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undisturbed while you sleep. On the other hand, if you remain awake
till late at night, the body may not be able to carry out the processes of
repair and regeneration with efficiency and this may lead to disharmony
(ill-health) in the body (besides the fact that the late night is likely to
lead to your waking up late and thereby disrupting the body’s process of
cleansing - especially the early morning bowel evacuation).
The processes of recognising and fulfilling other units

As a part of its self-organisation, the body recognises its relationship
with other units and fulfils this relationship in a definite manner. We
spoke of the body recognising the food we take in and fulfilling that
relationship in a definite manner (the body gets nurtured by our intake
of food); similarly, the body recognises its relationship with other units
too.
For example, there are many viruses and bacteria that may enter and
leave the body – some of these may be nurturing for the body while
others may be harmful. The body is able to recognise the various types
of viruses and bacteria and fulfil its relationship with them in a definite
manner. Those viruses and bacteria that it recognises as being nurturing
for the body, it ‘allows’ them to co-exist along with the various cells and
tissues of the body (definite fulfilment). On the other hand, those viruses
and bacteria that the body recognises as being harmful for the body,
the body responds to them by raising the body temperature (fever),
directing the white cells of the body to the site where the viruses or
bacteria are and attempting to get rid of them and bringing the body
back into harmony (definite fulfilment). All this definite recognition and
fulfilment is by virtue of the body’s own self-organisation. You don’t
have to do anything for it.
Thus, in the face of infection, fever is a natural body process by which

the body attempts to get rid of the infection and bring itself back into
harmony. All this is being done by the body. How can you aid or support
this process? You can aid this process by eating light, resting and taking
plenty of liquids so that the body can work on its task of clearing the
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infection more efficiently and come back to harmony rapidly.
When you don’t understand this and you panic or jump to quickly taking
fever suppressing medication (even when the fever may not be too high),
it merely suppresses the symptom of fever but does nothing to help get
rid of the infection – it may, in fact, hinder the body’s response to the
infection (as mentioned earlier, at a higher than normal temperature, the
body’s white blood cells are able to travel to the site of infection faster
and get rid of the infection more efficiently!). The same is often true for
other symptoms of disharmony like cough, skin rashes/pigmentation on
the skin and nails, vomiting, loose motions etc. as we will see when we
go further along.
Thus the body takes care of these processes of composition and

decomposition, of maintaining harmony (homeostasis), of repair and
regeneration and recognises and fulfils its relationship with all units in
a definite manner without a whole lot of active participation from your
side. The recommendation regarding your role in this is that you help
support these processes (or at least not disturb them).
In this manner, as we understand the underlying principles governing

the body and follow the recommendations based on the principles, we
can see our participation (role) in keeping the body healthy.
Now let us take a look at the next recommendation.
3. Recommendation of food and activity in accordance with its

similarity/dissimilarity to the body (Principle - Body exists in
nature along with other units/entities and interacts with them in
a definite manner. This is because the body’s response is fixed – it
recognises its relationship with every other unit and fulfils that
relationship).
In the previous recommendation, we saw how the body recognises its

relationship with the food that we take in and fulfils this relationship in a
definite manner. We also saw how the recognition and fulfilment of the
body with other units in nature occurs in a definite manner.
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Stemming from this is the recommendation of consuming foods in

accordance with their similarity/ dissimilarity to the body. What does
this mean? Foods with specific qualities enhance similar qualities or
properties in the body. Thus the body ‘recognises’ food that is light in
nature and ‘fulfils’ that relationship in a definite manner (promoting
lightness in the body - making the body feel light); for example, note
how you find the body to be after you eat light vegetable soup - does
the body feel light or heavy? You may find that the body feels light after
such a meal.
On the other hand, food that is heavy in nature causes heaviness in

the body (the body ‘recognises’ its relationship with the heavy food and
‘fulfils’ that relationship in a definite manner). Note how you find the
body after you eat a heavy meal of fried parathas or puris, perhaps with
a heavy (greasy) vegetable curry. Does the body now feel light or heavy?
You may notice that after eating these heavy foods that are difficult
for the body to digest, the body, in fact, seems more sluggish, dull and
lethargic. You can try it out and experientially validate this for yourself.
Now, if you have a constitutionally dry body type (the ‘A’ type or ‘Air-
Space ‘or ‘Vata’ type), you may be able to notice that when you eat foods
that are dry i.e., similar to your body constitution (e.g., roti or bread)
they enhance the dryness in your body (the body tends to become more
dry) but when you eat foods that are fleshy in nature (e.g., bananas,
mangoes, fresh figs etc.) the dryness in your body seems to lessen.
Foods with specific properties may also decrease the opposite or

dissimilar qualities or properties in the body. Hence foods that are
heating in nature reduce coldness in the body while foods that are
cooling in nature reduce heat in the body. This is why we tend to have
hot soups in the winters and salads with cucumbers etc. in the summers.
Thus, we will be able to see that when we consume specific foods that
are similar to the body tissues (e.g., A2 milk - very similar in constitution
to the fluids in the human body) and use them judiciously, the body is
nurtured. Note that the milk being referred to here is A2 milk and not A1
(discussed in detail in the section on Intake). Also, when we avoid foods
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that are very dissimilar to the body tissues (e.g., carbonated drinks,
beverages like tea, coffee etc.) we prevent the harm these beverages can
cause to the body. In this manner, we can help in the body’s endeavours
to maintain its normal state of equilibrium – by consuming what is
nurturing for the body and avoiding what is harmful. Contrary to this,
when we use all sorts of foods non-judiciously (without understanding),
they may cause harm to the body. We will discuss more about various
foods and their qualities in the section on ‘Intake’.
4. Recommendation of healthy routine and lifestyle in synchronisation

with the cycles of nature (based on the body’s response to the day
– night cycle, the monthly lunar cycle and the annual rhythmic
pattern of the seasons)
(Principle – The body exists in nature along with other entities

and interacts with them in a definite manner i.e., it recognises its
relationship with them and fulfils that relationship).
Just as the body recognises its relationship with other units once they
have entered it (whether it be the food we take in or viruses or bacteria
that enter the body) and it fulfils that relationship, similarly, the body
also recognises its relationship with all other units in its environment
and fulfils its relationship with all these units in a definite manner. Hence,
the body responds to the daily, monthly and annual (seasonal) cycles
in a very definite manner. When we understand this, we realise that our
lifestyle (daily routine, diet and activity) needs to be in sync with the
natural cycles in order for the body to stay healthy.
Daily routine – Just as the leaves on plants and trees ‘open’ up as the sun
comes up and ‘close’ at dusk, so also the human body undergoes various
changes. These changes result from the body recognizing its relationship
with the sun (and therefore with the day-night cycle in nature) and
fulfilling that relationship. Thus, several cleansing processes take place
in the body in the morning; the body’s digestion also works in a cyclic
manner, being most efficient at the time of peak heat at mid-day and
least efficient after sundown; at night when it is time to go to sleep, the
body secretes melatonin, the sleep hormone which helps you feel sleepy.
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When you understand this, you are able to see the significance of early
rising (preferably between 4-6am as we will discuss later in sections to
come) – one benefit of this is the timely cleansing of bowels; now you
may also see the significance of eating a light breakfast (the body’s
digestive fire is just starting to build up and the body is also busy with
cleansing processes at this time), eating a hearty meal for lunch (when
your digestive fire is at its peak and the food you eat can readily be
digested by the body), and having a very light dinner early (rather than
late) in the evening – light because the digestion is less efficient once the
sun goes down and early so that there is sufficient time for food to be
digested before it is time to go to bed. Such a routine would be suitable
and most in sync with the day-night cycle.
You may also be able to appreciate the importance of turning off all
lights and going to bed early at night (by ~10pm). This includes turning
off laptops, mobile ‘phones etc. as the bright lights in these interfere
with the secretion of melatonin in the body. Interference in melatonin
secretion interferes with your sleep-wake cycle resulting in disharmony
(ill health) in the body because it is at night, when you sleep, that the
body is busy with the processes of repair and rejuvenation. This is the
reason why you feel fresh and rested after a good night’s sleep but are
tired and sluggish the next day after a late night.
So, at the very least, you can support the body’s efforts at being in
harmony by making a routine habit of going to bed early, waking up
early, eating the right foods at the right time and exercising the body,
so that the body can function at its best.
When it comes to the different seasons of the year, you can plan your
activities in accordance with the season e.g., in the summer when the
days are hot and humid, you may want to refrain from outdoor activity
during the hours of peak heat and be more active preferably in the early
am or in the early evening hours, say about 4 or 5 pm.
Similarly you can also plan on the clothes to wear based on the
season. Loose fitting clothes made from natural fibre like cotton are
porous, allowing free air exchange between the body and the outside
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environment, allowing efficient evaporation of body sweat in the summer

and helping to keep the body cool and the skin healthy. On the other
hand, synthetic clothes that are non-porous do not allow free exchange
of air through the skin. This prevents the sweat from evaporating and
often leads to skin rashes and problems like eczema.
When it comes to the selection of food for the different seasons, it

makes sense to consume fruit and vegetables that are fresh, regional
and seasonal. Seasonal grains too are the best bet - like pearl millet
(‘bajra’) in the winter (this millet is heating for the body) and grains like
finger millet (‘ragi’), barley etc. in the summer (as these are cooling for
the body).
5. Recommendation of Self giving the right instructions to the body.

(Principle - The Self is central to human existence. It uses the body
like a tool/instrument).
Who decides what you eat, when you eat, how much you eat, when
to stop eating etc.? In fact who decides each and every activity you
do? You do. If you recall, we discussed that everything you do in the
outside world happens first in the inside world (as feelings, thoughts
and expectations) before it is finally expressed outside in the form of
behavior/action.
It is (you) the Self that makes all the choices and decisions and then
instructs the body to do accordingly. Once you make your choice and
give instructions to the body, the body follows. As mentioned earlier, if
you instruct the body to consume foods that are nurturing for the body
this will result in good health in the body but if you instruct the body to
consume foods that are merely tasty but are not nurturing for the body
(e.g., junk food), the body will do so and this will result in ill health in the
body.
So what needs to be done is to become aware of the transaction of

information taking place between yourself and the body - to read
the signals in the body (on waking up, at meal times…in fact in every
interaction with the body), interpret them correctly, make the right
choices and give instructions to the body accordingly.
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6. Recommendation of ensuring the right feeling within the Self.
(Principle – The Self is self–organized; it has a need for happiness

and this need is fulfilled by right understanding and right feeling
within the Self).
Earlier we had talked about the faculty of natural acceptance in you

(the Self), as in every Self. You may also have been able to see that you
have imagination (desire, thought and expectation) going on within you
continuously. Whenever the desire (feeling) in yourself is in line with the
natural acceptance, there is harmony within i.e., you feel happy at that
moment. This is by virtue of your own self-organisation.
Therefore, it follows that when all your desires (feelings) are in line with
the natural acceptance, your need for happiness will be completely
fulfilled from within yourself – this is referred to as a healthy Self (a Self
with the right understanding). A healthy Self (being fulfilled and happy)
does not seek happiness from outside.
On the other hand, when you lack the right understanding and have a
desire (feeling) that is not in line with the natural acceptance, at that
moment there is disharmony in you – this is referred to as an unhealthy
Self (a Self that lacks understanding). A disharmonious or unhealthy
Self is largely unaware and, lacking the right understanding about the
reality, assumes itself to be the body. Being unfulfilled and unhappy, it
seeks happiness from outside – through the body.
Check if this may be happening with you. Do you seek pleasure/

excitement through the five senses of the body – e.g., are you looking for
tasty food to make you happy, or perhaps seeking to hear good music
in search for happiness etc.?
Since your need (the need of the Self) for happiness is continuous, you
may keep trying to fulfill this need through the body but can it work?
You will find that it will be in vain - such attempts merely resulting in a
short-lived excitement or temporary happiness. We discussed this when
we were talking about happiness. If you didn’t try out the experiment
on eating the sweet, you can go back to that section and try it out now
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– eat a piece of sweet (or salty) food that you like. Do you feel happy?
Observe - how long does this happiness last?
You will find that this ‘happiness’ is momentary and it is unable to fulfill
your need for continuous happiness. As long as you remain unfulfilled
and unhappy within, you will continue to seek happiness from outside,
through the body’s sense organs (e.g., trying to derive happiness by
eating i.e., through the sensation of taste, listening to ‘good’ music i.e.,
through the sensation of hearing etc.).
In seeking happiness from outside, whenever the object of your

indulgence is available to you (tasty food, music etc.) you may indulge
in it (though it still does not satisfy you for too long) but if and when the
object of indulgence is not available, then what? Then the absence of
the object itself becomes a cause for your unhappiness! Try to see if this
rings true for you or not.
This is when we start looking for escape routes for running away from
the unhappiness – some of us may sleep excessively, others may try and
drown their unhappiness through other avenues (e.g., through alcohol,
tobacco, drugs etc.). This may soon become a habit leading to various
addictions (to food – binge eating, to alcohol, drugs etc.)
So what to do so as not to fall into this trap? What is the solution? The
solution is to follow the recommendation of ensuring the right feeling
within yourself (feeling that is in line with your natural acceptance).
Whenever you have the right feeling within yourself you feel happy and
when you are happy within, you stop searching for happiness outside,
through the five senses, through the body, through objects, through
seeking the right feeling from other human beings. The health of the
body is a natural outcome of this.
7. Recommendation of ensuring the right feeling in the Self vis-à-vis

the Body (the feeling of self- regulation).
(The Self with right understanding has the right feeling towards
the body i.e., a feeling of self-regulation)
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A Self with right understanding ensures the right feeling within. This is
a healthy Self. As a part of the right feeling in the Self is its right feeling
towards the body. When the Self has the right feeling towards the body
(i.e., the feeling of self-regulation), it takes responsibility for nurturing,
protecting and rightly utilising the body. This leads to harmony and
health in the body. Let us see how this comes about.
Self Body (Instrument)
INFORMATION
Sensation
Needs: Happiness, Prosperity -> Continuity Physical Facility
Needs & activities are continuous in time Temporary in time
Feeling of Self-regulation Health
Feeling of responsibility toward the body- for 1. Body acts according to I

Nurturing, Protection and Right Utilization of 2. Parts of the body are in
the body harmony (in order)
Health in the Body is a Natural Consequence

of the Feeling of Self-regulation in the Self
and Implementaion of a Program for Self-regulation
Figure - 12.1
Nurturing the body – A healthy Self, understands the purpose of food

- that food is meant to nurture the body and therefore consumes only
those foods that are nurturing or nourishing for the body regardless of
taste and consumes them only in the required quantity - not more than
that. Being fulfilled from within, a healthy Self does not seek happiness
from outside.
An unhealthy Self that does not have the right understanding, may select/
choose food giving priority to the sensation of taste or even keeping
taste as the only criterion, regardless of whether the food is nutritious
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for the body or not (e.g., fried, processed and highly spicy foods with
chemical additives to enhance taste). The unhealthy Self may also eat
such foods in larger than required quantities leading to obesity and the
various consequent health problems associated with it. And since this
consumed food is neither nourishing for the body, nor digestible by the
body, it acts almost like a slow poison for the body. Check whether you
are eating food to nurture the body or largely for taste?
Protecting the body – It is the Self that protects the body with the
help of clothes, shoes, shelter (home). A healthy Self understands that
the purpose of clothes is to protect the body. With this understanding,
the selection of clothes is made keeping the needs of the body in mind
(choosing clothes that are most suitable for the body).
For instance, if you understand that the body has a need to get rid of
waste matter and one of the ways of getting rid of this waste is through
the skin, in the form of sweat then you will choose clothes that allow this
to happen. To aid this process, you may choose to wear loose fitting
clothes made of a natural fibre like cotton. This allows free air exchange
helping in the evaporation of sweat – once the sweat evaporates, the
body is rid of the waste through the skin and cools down, coming back
to harmony.
However if you (the Self) lack this understanding, you may choose to
wear tight fitting clothes made of a synthetic fibre perhaps because
you like the ‘look’ (appearance) of the clothes, not being mindful of the
fact that such clothes are likely to prevent free air exchange and hence
prevent the efficient evaporation of sweat from the body. This may
further lead to skin rashes and eczema. Check for yourself – on what
basis do you decide/ choose the clothes you wear – what is practical
and suits the purpose or what is in fashion or ‘looks good’?
Similarly, when you make or select a home (shelter to protect the body),
check whether you do so keeping the needs of the body in mind or
not? For instance, do you construct a house with ample windows and
ventilators in the house for the free passage of outside air? This ensures
good cross ventilation in the house, bringing the body in contact with
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the outside air in a controlled manner, gently acclimatising the body to

the external environment, making it hardy and strong and helping it to
become immune to infections.
If you lack the understanding that the purpose of a house is to shelter

and protect the body, you may choose to construct a house that looks
nice i.e., has an appealing appearance but it may not be clear whether
the house would be helpful in protecting the body properly or not. So,
in the above example for instance, you may choose to build a house of
a design that merely looks good to you or one that is ‘trending’ without
paying attention to ventilation. Such a house may have no ventilators or
have very few windows. Then when you actually go to live in such a house
with a closed environment (without proper ventilation) you may find it
uncomfortable or suffocating and resort to purchasing and installing an
air conditioner to artificially maintain a comfortable temperature in the
house.
Now, not only will you be dependent on an air conditioner for being
comfortable but also, you will be subjecting the body to frequent
differences in temperature – a much lower temperature when you are in
the house and a higher temperature when you go out of the house! Such
frequent fluctuations of temperature will eventually lead to disharmony/
ill-health in the body.
Rightly utilising the body – A healthy Self understands that the purpose
of a healthy body is to serve the purpose of the Self. And what is the
purpose of the Self? You can ask yourself this question. You may be
able to see that you (the Self) are constantly seeking happiness. Check
if there is any moment in the day when you seek to be unhappy and you
realise that not even for one moment do you want to be unhappy; in
other words, you want happiness in continuity. And how do you achieve
this happiness in continuity?
For this you need to understand the harmony within yourself, the
harmony in the body and the harmony at every level in which you live
(in your relationships in the family, in the society and in nature and
existence). It is only when a human being is able to live in relationship
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and harmony and co-exist with everything in his environment – it is only

then that he feels truly fulfilled and happy. Till we have completeness of
right understanding, we can reflect on this proposal and try to verify it
for ourselves. Refer to your natural acceptance and see – do you want
to have a feeling of relationship towards all? At this time you may not
have the ability to have a feeling of relationship towards all but is this
something desirable? You can reflect on this and see what answer you
get.
When one doesn’t understand the purpose, one may work very hard,
make a lot of effort and achieve a healthy body but then may end up
not rightly utilising this healthy body. A question to ask yourself is – How
often am I using this body rightly (for its purpose) and how often am I
using the body merely to gain pleasure through it (e.g., by eating tasty
food)?
We will dwell a little more on our purpose in the last section of the book.
8. Recommendation of Right feeling in the Self – vis-à-vis other

human beings and the rest-of-nature
(Principle – The Human being co-exists with other human beings

and the rest of nature and is interconnected with all of them).
As a human being, is your existence separate from every other

human being and one of isolation or are you interconnected with and
interdependent on other human beings? We reflected on this briefly in
the last chapter but let us now try to see this for ourselves. You are a part
of a family. Have your family members had any role to play in what you
see yourself as today? Perhaps your mother made countless meals for
you over the years and tried to ensure good nutrition for you; perhaps
your father made sure he sent you to a good school so that you could
get educated.
What about others not belonging to your family? You may be able to
see that many people may have directly or indirectly contributed to your
being the person you are today – the milkman delivering milk to your
house, the helper who helped cook food or clean your house, the number
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of people who contributed to making the house you live in till today, the
farmer who grows vegetables –were it not for the farmers in the world,
what would we have eaten? So you may be able to see that you are not
isolated but rather, you depend on many people –within your immediate
family, in your extended family, among your friends and even in the
society at large.
Now, how about plants, trees, birds, animals? You can see that the food
you eat comes from plants and trees; when it comes to animals, an
example is the cow that provided you with milk in your growing years
and were it not for the cross-pollination that takes place with the help of
bees, birds etc., the ecological balance that supports your very existence
may not have been there! As was mentioned in the last chapter, the very
survival of the human being thus depends on so many other human
beings and on so many units in nature. It is no wonder then that we have
a natural acceptance for a feeling of relationship towards all of these
(you can refer to your natural acceptance right now and check if this is
true for you or not).
When you do have the feeling of relationship towards all these units,
how do you feel? When do you feel comfortable – when you see your
relationship with all other units in existence or when you see yourself as
being isolated from everyone and everything else? You may be able to
note that when you (the Self) are able to see your relationship with all
and you have the right feeling (i.e., feeling of relationship) towards all,
you feel fulfilled; the feeling within you is then in line with the natural
acceptance and hence you are in harmony, you are comfortable within;
you are happy.
And when do you give the right instructions to the body - when you
are comfortable within or when you are disturbed? You will notice that
you are able to give the right instructions to the body (instructions that
keep the body in its normal state of harmony/health) only when you are
comfortable within. Thus having the right feeling within yourself towards
other human beings and the rest of nature is a requirement even for
keeping the body healthy. You can explore this proposal within yourself
- reflect on it and try to see if it holds good for you.
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Interestingly, when you have the right feeling towards the rest of nature,
you make an effort to enrich and fulfill nature also – you help to enrich
the air, water and soil and are fulfilling for animals, birds etc. The enriched
pure air, water and soil in turn further help in maintaining the health of
your body.
On the other hand, if you assume that you are isolated from everyone
and everything else and you do not see your relationship with everything
around you, what is the feeling you will have towards them? When you do
not see your relationship with others, you will find that you have a feeling
of opposition towards them. In this state, how are you likely to feel within
yourself? When you refer to your natural acceptance, you can see that
you want to have a feeling of relationship for all but in day to day living,
you may sometimes have a feeling of relationship and sometimes one of
opposition towards others. Whenever you have a feeling of opposition,
this feeling of opposition is not naturally acceptable to you so there is
conflict within you; you are uncomfortable and disturbed; you are in
disharmony within. Try to observe this within yourself.
And when you are in a state of disharmony, you are unable to give the
right instructions to the body. This leads to disturbance and disharmony
in the body also. The next time you have a feeling of opposition and are
getting angry, note the disharmony you cause in the body (you may
notice that your heart seems to be beating uncomfortably fast, your
breath pattern becomes irregular, you have tremors in your hands i.e.,
your hands shake uncontrollably). You may even have an uncomfortable
sensation in the abdomen and disturbed digestion. All of these are signs
of disharmony in the body which have resulted from a disharmony within
you (the Self) and ultimately these may lead to long standing ill-health
in the body.
Further, when you do not see your relationship with the rest of nature,
you lack the right feeling for nature and hence may end up exploiting
and polluting the air, water and soil. This in turn causes more harm to the
body, resulting in further ill-health.
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9. Recommendation of making the right choices (with understanding

and awareness)
(Principle - While the body’s response is definite, it is fixed and

the body has no choice in the matter, the Self has the freedom
to choose its response. The Self decides its response based on its
acceptances/assumptions which may be a result of knowing i.e.,
right understanding, or the lack of it). When based on knowing/
right understanding, the response is definite but when not founded
on knowing, the response/reaction of the Self is indefinite.
When you (the Self) rightly understand the human being, you realize that
it is you (the Self) who is central to your existence as a human being. You
(the Self) are the one who is making all the choices and decisions and
then giving instructions to the body. If you pay a little attention, you will
be able to see that you are constantly making all sorts of choices - every
moment! You may also be able to see that you are using the body like a
tool or instrument. The body merely follows the instructions that you give
to it and it is not free to make choices of its own. You, of course, are free
to make the choices that you keep making (every moment) and this has
a direct impact on the health of the body.
So if you lack understanding and instruct the body to do something that

may even cause damage to it, the body will still go ahead and follow your
instruction. For instance, if you assume that a certain type of mushroom
(a species of fungi) growing in the wild is good for the body and you
instruct the body to put it in the mouth, chew and swallow it, the body
will do just that (even if the mushroom in question is poisonous and may
cause the body to perish!).
On the other hand, if you make choices based on understanding and

awareness of the reality (rather than on assumptions that you believe to
be true without verifying) you make choices that are right for you, right
for the body, right for other human beings as well as right for nature
and give instructions to the body accordingly (in other words, you make
choices that lead to the well-being of all).
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With understanding you will be able to see that when you have the right
feeling within you, you feel happy. So you can choose to have the right
feeling at any moment.
As a part of this right feeling, you also have the feeling of self-regulation
towards the body. With this feeling of self-regulation, you take
responsibility for the body - to nurture, protect and rightly utilize the
body. Seeing that the purpose of food is to nurture the body, you choose
to instruct the body to eat those foods that are nurturing for the body
and you choose to instruct the body to eat only as much as is required
for nurturing the body (and not more).
Thus, a large number of diseases are psychosomatic in nature
e.g. Over eating, comsumption of “junk food” ets. for happiness - causing
ovesity and ill health
The lack of feeling(resulting in unhappiness) causes physical symptoms
The environment (family, society, nature...) is exploited / is not a major

concern
Similarly, with the right understanding, you understand that you are
inter-connected with other human beings and the rest of nature and
that you have a relationship with all the units in nature. Therefore you
choose to live with a feeling of relationship – with other human beings
and also with nature. You work with nature for mutual fulfillment and
mutual prosperity, choosing to take only what you need from nature
and not more. At the same time, you ensure the prosperity in nature. So
if you grow crops, for example, you may choose to use methods that
are natural or organic, employing cyclic processes that enrich the soil so
that not only do you benefit from nature but at the same time, you also
help to enrich nature with the process.
Thus you can see how, when one has the right understanding, one makes
choices that, directly or indirectly, lead to the well-being of all.
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Some Implications of Perceiving/Assuming Human Being = Body
Happiness is sought through
• sensation (through the body)
• getting the right feeling (like respect...) from the other
As a result
• The body is harmed due to excessive consumtpion or over indulgence to

get favourable sensation
• Continuity of happiness can not be ensured
• There is a major impact on family, society, nature.....

1. What do you understand by the specific recommendations for health?
2. How are the recommendations for health different from the health
principles?
3. Make a list of one or two specific recommendations based on each of

the health principles.
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Part IV
Practices and Processes for Ensuring Health

in the Body - I
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130
Practices And Processes For Ensuring
Health in the Body - I
We started with an introduction to holistic human health and what it means

and then tried to understand the human being and saw that the human being
is a co-existence of Self and Body. We then moved on to try and understand
health in the Self and saw how a Self with the right understanding (a healthy
Self) is in harmony and takes responsibility for the body and then in the
previous section, we looked at the principles of health which are universal
and on the basis of which specific recommendations were made for health.
Now let us move a step further and on to the health of the body - this
and the next couple of sections of the book are therefore devoted to the
practical implementation of the specific recommendations for health we
spoke about. We will now see how to practically implement these in our day-
to-day life such that they translate to better health in the body.
As stated earlier, what is central to our existence as a human being is

the Self and a Self with the right understanding and the right feeling is a
healthy Self. As a part of this right feeling, the Self takes responsibility for
the body (to nurture, protect and rightly utilise the body) with a feeling of
self-regulation. How does it do that? By charting out a program – a plan of
action, if you will.
An example of one such program has been proposed below. It is a program

for implementing the health recommendations on the basis of the universal
principles of health (based on an understanding of the reality). With the help
of a program like this, you can keep the body healthy with minimal use of
medication. You can try out this program and verify it for yourself - see if it
works for you.
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Program for Health
(A) For Staying Healthy
1. Intake and Routine (Lifestyle)
2. Labour and Exercise
3. Postures for regulating internal & external body organs and Regulated
Breathing
(B) for bringing body (C) Dependence on

back to harmony from drug/machine to perform
temporary disharmony a body function
4. Medicine Treatment
1a. Intake includes air, water, sunlight, food (food is nutritious, digestible & tasty and waste is excretable).
all intake through our senses (sound, sight, smell etc)
1b. Rising time, sleeping time, eating time...
2a. Outcome of labour is production of physical facility
2b. No physical facility is produced by exercise
Figure - Part IV.1
The first part of the program (A) focuses on staying healthy
The next part of the program (B) is about correcting temporary disharmony
in the body and
The third part (C) is merely a last resort to dealing with a body in permanent
disharmony.
So, while (A) can help you stay healthy, (B) can guide you on correcting
disharmony and disease in the body, (C) can only suggest how to ‘manage’
a body that is permanently damaged (and can no longer be brought back
in harmony) by depending on drugs/machines lifelong.
We all have the choice of (A), (B) or (C). Which would you rather choose?
We chose (A) – A Program for keeping the body healthy (staying healthy)
We saw that to keep the body healthy, we need to pay attention to the
following:
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Practices And Processed For Ensuring Health in the Body - I
Intake
Daily Routine
Work with nature (labour)
Exercise
Postures to regulate the body organs (e.g., yoga)
Regulation of breath (e.g., Pranayama)
We will now take a closer look at each of these, starting with the Intake.
Program for Health - Intake
Breathing

Figure - Part IV.2
Intake
What is meant by ‘Intake’?
Intake includes everything we take into the body – food, air, water, sunlight…..
in fact everything we take in through our five senses of taste, touch, sight,
sound and smell.
Let us start by discussing the intake of food.
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Chapter 13
Intake of Food
We all know that the intake of food is vital for the sustenance of the body.
The food that we take in is digested and its nutrients assimilated and utilised
by the body for energy. This energy maintains the tissues and organs in the
body and also helps in the formation of new tissues when needed.
Right intake – intake of the right kind of food

Since food is vital for the proper functioning and maintenance of the body,
it is imperative that we understand the right type of food to take in! The
right type of food can be the source of vital nutrients like proteins, fats,
carbohydrates, vitamins, minerals etc. for the body.
So what would be the right type of food to consume? There are four vital
aspects that must be taken into consideration when we consume food.
These are:
1. Quality of food
2. Quantity of food
3. Preparation (‘Sanskara’) of food
4. Principles of food consumption.
Now let us look at each of these in detail.
Quality of Food
The quality of the food we take in is determined by four important factors
– the food should be
1. Nutritious – it should nurture the body and not harm it
2. Digestible
3. Waste should be Excretable
4. Compatible
We will go through each of these qualities one by one –
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Food should be nutritious (nurturing for the body)

Once we understand clearly that the purpose of consuming food is to nourish
and nurture the body and to provide it with energy for its various functions,
the type of food to be consumed also becomes clear.
There is a lot of awareness today about the carbohydrate, protein, fat,

vitamin and mineral contents of foods–these are very visibly labelled on the
packaging of many foods sold in the supermarkets today. And of course,
it is a fact that proper functioning of the body takes place when the food
is rich in nutrients like carbohydrates, proteins, fats, vitamins and minerals.
Carbohydrates provide energy to the body and are termed the ‘powerhouse’
of the body. Proteins help to build muscle and lay down new tissues.
Fats (small portions) provide the body with essential fatty acids that the
body is unable to form on its own. These fatty acids are essential for normal
healthy brain development. Fats also help the body to absorb the fat-
soluble vitamins A, D, E and K.
Many other vitamins, minerals and micro-nutrients in the food we consume

also play a major role in keeping the body healthy e.g., calcium, magnesium
and vitamin D help keep the bones strong, iron in the diet helps to form
haemoglobin in the red blood cells which carries oxygen from the lungs to
the various parts of the body and thus is essential for normal growth and
development of the body and so on.
However, is having all this information sufficient for choosing the right type
of foods that will maintain health in the body?
Before we choose our food items on the basis of the quantities of nutrients
in them, let us look at this in a little more detail.
‘Carbs’ – The Energy providers

While it is true that carbohydrates provide energy and grains in our diet
form the bulk of the foods that provide carbohydrates, the form in which
you consume these grains makes all the difference. If the grain is in a form
that is close to the whole grain, it is far more nourishing for the body than
a grain that has been processed (strained, powdered etc.) even if the labels
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Intake of Food
proclaim the two to be similar in carbohydrate or ‘calorie’ content e.g.,

brown rice or hand pounded rice is better for the body than white (polished)
rice as it retains more of its nutrients and fibre.
Similarly, when it comes to wheat, the coarse ‘cracked wheat’ form (‘daliya’)
is superior to wheat flour (‘Aata’) which in turn is better than the more
processed white flour (‘maida’) although all are derived from wheat.
Along the same lines, oats (in their less processed form) cooked at home
may take longer to cook but will do the body a lot better than oats in a
ready to eat/2-minute ‘masala’/spicy form even though both are forms of
oats!
It is also a good practice to include a variety of grains in the diet rather than
to limit to one or two types of grains, even among the healthy and nutritious
whole grains. The more variety you eat the more the variety of nutrients
available to the body.
Pulses – The Muscle Builders

Pulses provide ample proteins to meet the protein requirement of the
average adult. It is a myth that animal protein must be consumed in order
to meet the protein requirement of the body. Many of the whole pulses e.g.,
lobia (black eyed peas), black chana, rajmah (kidney beans), whole masoor,
moth, whole moong etc. provide far more protein than egg and meat and
many compare to chicken as well. It is a good idea to consume a wide
variety of these whole pulses (with their covering layer)
Another common myth regarding protein is that animal sources of protein

are superior to plant-based protein- not true. While it is true that plant-based
proteins may not contain all the essential amino acids (protein building
blocks) required by the human body for proper growth, we traditionally
consume a combination of grains and pulses (e.g., rice and dal) – such
combinations make the meal a complete food because the amino acids that
are lacking in one food are compensated for by the presence of these amino
acids in the other. There are various such examples of traditional wisdom
that have been adopted as practices that we follow even today although we
may not be aware of the logic and wisdom behind these practices.
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Two major advantages of consuming vegetarian sources of protein are—
• They are rich in fibre (when consumed as whole pulses with their covering
layer)
• Being plant based, they have zero cholesterol (plants do not contain
any cholesterol) and hence do not pose a risk for high blood pressure,
atherosclerosis and heart disease (serious contributors to the ill-health
of the body today)1,2
Fruit & Vegetables (the ‘Cleansers’)

Fresh fruit and vegetables are not only rich in vitamins and minerals but
also serve as cleansers for the human body. This is because they are rich
in fibre due to which they travel through the gastro-intestinal pathway
at a fast pace, thus helping the body get rid of waste matter in a timely
manner. You can choose from a wide variety of fruit (like banana, papaya,
pomegranate, guava etc.) and vegetables including green leafy vegetables,
ash gourd, bitter gourd, carrots, beans, beetroot etc. and make them a part
of your daily vegetable intake. As mentioned earlier, choose fresh, locally
grown seasonal fruits and vegetables for your daily consumption. These are
likely to be fresh and more suitable for keeping the body in good health (and
less expensive too!).
Milk & Dairy Products (Bone strengtheners)

The body requires an ample quantity of calcium for keeping the bones of
the skeletal system strong and healthy and milk is a rich source of calcium
and protein. It is important to know, however, what type of milk to consume.
Cow milk is traditionally considered superior to buffalo milk. Even in cow
milk, A2 milk (milk from indigenous or pure breeds e.g., the desi breeds of
cows) is the one that is beneficial for the health of the body while A1 milk
that comes from mixed breeds (e.g., the Jersey cow) has been associated
with atherosclerosis and heart disease3. Therefore, A2 milk is the one that is
recommended for consumption4.
It is also equally important to have some idea about the place from which
we are sourcing the A2 milk for our consumption. Cows reared for human
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Intake of Food
milk consumption should be raised as naturally as possible i.e., without the

use of hormonal injections, routine use of antibiotics etc. Milk from cows
that are fed hormones or given hormonal injections for increased yield of
milk is extremely harmful for the health of the body – it may even lead to the
premature onset of puberty in children5,6. Also, the cows should be raised in
as natural an environment as possible, being let loose and allowed to graze
freely on fresh grass.
Besides milk, one can also consume milk products made from A2 milk such
as curd, buttermilk and paneer (home-made cheese made from curdled
milk). In the process of making paneer by heating and then curdling the
milk, while the milk solids are used as paneer, the water content left behind
is also extremely beneficial for health and aids the digestive processes of
the body.
Fats
Though required in smaller quantities, fats also need to be an essential part

of the daily diet.
These fats may be derived from animal sources e.g., butter and ghee (clarified
butter made by making curd from milk, churning it till the butter separate
and then heating the butter) or from plant sources (e.g., the various oils like
sesame or ‘til’ oil, peanut oil, coconut oil etc.) Nuts like cashews, almonds,
pistachios and walnuts are also rich plant sources of fats.
An important point to note is that though ghee is a form of fat derived

from an animal source, ghee made from A2 milk does not behave like other
saturated fats (fats that are solid at room temperature). So while most
saturated fats are harmful for the health of the physical body, ghee is one
saturated fat that is an exception to this rule. Modern medical science too
has now acknowledged that ghee is perhaps one of the best fat mediums
one can use for cooking food7!
When it comes to the oils, cold-pressed oils are better for health than oils
extracted by other processes as methods that use heat or chemicals for
oil extraction tend to denature and damage the oil in the process, and
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this oil then in turn damages the body. So far as ghee is concerned, this
problem does not arise even though ghee is made by heating the butter
extracted from churning of curd made from milk because ghee has a very
high smoke point and therefore does not get denatured even at high heat
(hence becoming an ideal cooking medium)8.
Spices
The use of spices also has a very definite role. Traditional addition of minute
quantities of spices to the food when cooking is not just for adding flavour
and aroma to the food; these spices also have therapeutic value. As we will
see later, some spices help to boost body immunity in a natural way while
many others help to rev up digestion in the body so that it absorbs and
assimilates nutrients from foods in a more efficient manner. Each and every
spice has a role to play in the food we eat and while we use them largely for
taste today, conscious awareness of the traditional wisdom behind their use
can help us to use them judiciously for correcting minor ailments resulting
from disharmony in the body. We will discuss this in more detail later in this
book in the chapter on home remedies.
Sweets
Sweets can be consumed sparingly. Here too, less processed is better e.g.,
jaggery/honey/dates etc. can be used as sweeteners in place of refined
white sugar.
And now, a word about
Vegetarian or non-vegetarian foods?
Whether to consume vegetarian or non-vegetarian foods? This question

often comes up and results in endless debates. While we are all free to
make our own choices, a few points are worth noting - the human digestive
system appears to be anatomically and functionally more suited for plant-
based foods rather than foods of animal origin as we may be able to see
from the following facts9:
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Intake of Food
• The presence of salivary amylase. This is a digestive enzyme present in

the saliva of humans and herbivores. Salivary amylase starts acting on
the carbohydrates in food as soon as the food enters the mouth and
plant-based foods are of course very rich in complex carbohydrates. In
contrast, foods of animal origin are mostly fleshy and protein rich and
do not have much of carbohydrate content. So, the presence of salivary
amylase in the mouth is an indicator of the body’s natural design for
foods rich in carbohydrates.
• Long and winding intestines. The human digestive system is equipped

with long and winding intestines much like those found in herbivorous
animals – this works well for plant-based foods which are fibre rich – the
fibre content of the food is indigestible and forms the chunk of the waste
matter, thus helping to move the waste down through the long digestive
tract. In contrast, carnivorous animals that survive on foods of animal
origin with no fibre, by design have very short intestines - these ensure
that the waste from these foods does not stay in the animal’s intestine
for too long. Had their intestines been as long as those of humans or
other herbivorous animals, the waste would have stayed in the body for
a far longer time and thus decayed, causing ill-health.
• Small canine teeth (when compared to the canines of carnivores),

stomach pH not as low as that of carnivores and many such anatomic
and physiologic characteristics indicate that the human body seems to
have been designed for plant-based foods.
Besides the digestive system being more suited for plant-based foods, let
us see the effects of the consumption of plant versus animal-based foods.
Several studies have been conducted on this topic; one of the largest and
most comprehensive was a study involving more than 6000 participants
(referred to as ‘The China Study’) conducted by Dr. T. Colin Campbell, PhD
and Dr. Thomas M. Campbell II, MD. Their findings from that study were
published in the form of a book by the same name – ‘The China Study’
(which became a bestseller)10.
Some of the key conclusions from this study were—
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• Plasma cholesterol is positively associated with breast and most cancer

mortality rates.
• For optimal health, most statistically significant findings favour whole

plant-based foods over animal-based foods
• Animal based protein can lead to the following -
— Enhance cancer growth
— Increase blood cholesterol
— Increase atherogenesis
— Increase acid load and calcium loss
— Decrease vitamin D activity
— Initiate Type I Diabetes
Thus, vegetarian diets prove to be healthier as compared to foods of animal

origin (whole plant-based foods have zero cholesterol and a high fibre
content). Another important point to remember is that the adult human
body requires very little protein (a mere 0.5 gms/kg of body weight) which
can readily and sufficiently be provided by plant-based foods e.g., pulses.
While we are of course free to make our own choice about the foods we
eat, if we do choose to consume non-vegetarian foods, let us do so with the
awareness that they are not likely to nurture the body; rather they may in
fact may be a cause of disharmony and disease in the body.
Importance of consuming foods in their natural form
The food we consume today has an increasing number of genetically

modified ingredients and synthetic (non-food) ingredients.
What exactly is genetic modification and what are genetically modified or

GM foods?
Genetic modification is a technology by which it has become possible to
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Intake of Food
transfer individual genes selectively from one organism to another – this

transfer is possible even between unrelated species (something that is not
seen in nature as a natural process). Plants, animals or microorganisms in
which the DNA (genetic material) has been altered in this manner are often
referred to as GMOs (genetically modified organisms) and foods produced
from or using GMOs are referred to as GM foods11.
Genetic modification has led to an alteration of the genetic composition of

various plants we regularly consume in our diet. A genetic modification of
the seed of the plants we consume often changes the very characteristics of
the plant and therefore also changes the way the plant impacts the human
body. One example of this is the new-age genetically modified wheat plant,
the advent of which has been associated with a stark increase in wheat
(“gluten”) allergies in recent times12,13
Various fruit and vegetables are also put through processes of hybridisation
e.g., papaya, banana, melons and vegetables like cucumber, tomato, brinjal
etc.14. These do not retain many of the qualities of the indigenous seed,
leading to the development of various diseases.15 Many of the chemicals
and pesticides used in growing various foods have also been linked to health
issues like acidity etc. and, in some cases, even grave diseases like immune
suppression, diminished intelligence, hormone disruption, reproductive
abnormalities and even cancer16.
Processed foods, genetically modified foods and foods with artificial

preservatives or synthetic chemicals are a major reason for a variety of
the health problems we see today. The human body tends to process foods
closest to their natural form in a far more efficient manner than processed
ones e.g., the body can assimilate less processed whole grains like brown
rice better than the more processed and polished white rice. The same is
true of fresh organically grown fruits and vegetables closer to their natural
form rather than ones that are heavily laced with spices and highly over
cooked with a lot of oil! This makes sense when we consider the fact that
as a species, we have survived and evolved over millions of years on whole,
natural foods. It is only in the very recent past of the last few hundred
years that we have resorted to the addition of artificial ingredients and
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toxic pesticides into the foods we consume. It is no wonder then that the
incidence of cancer has exploded in the last few centuries.
Taking note of this, we can choose to consume organically grown,

unprocessed or less processed foods.
Flavour/taste enhancers
Flavour enhancers are often colourless, odourless, inexpensive powders or
liquids that are added to foods in very minute quantities so as to enhance
the flavour and taste of the food. Being economical and difficult to recognise
when added to foods, it is very easy and profitable for chefs, cooks and food
manufacturers to replace real ingredients with these taste enhancers. The
use of several such flavour enhancers has been banned by many countries
as they have been found to cause severe health problems in the body.
Such taste enhancers may also lead to sensitivities or allergies in some

people and even addiction and craving for particular foods17. Mono Sodium
Glutamate (MSG) is an example of a very commonly used flavour enhancer
that is often used by the food processing industry and even in many of the
smaller restaurants and food businesses. MSG has been proven to be toxic
– not just for animals but also for humans.
Headache, migraine, asthma, fatigue, depression, insomnia, dehydration,

‘brain fog’, nausea, dizziness, numbness, heart palpitations, skin rashes
– these are just some of the symptoms that many people may be facing
on a day-to-day basis due to the addition of artificial ingredients in their
food. Sadly, most people continue to deal with such symptoms every day
believing them to be a normal part of their life. Perhaps the only way to
avoid the consumption of such ingredients may be to avoid preserved and
packaged food altogether.
Food should be Digestible

We spoke of the importance of eating foods that nurture the body. There may
be times, however, when even nourishing foods may not lead to health in the
body. This may happen if the food we consume is not properly digested. So,
food should not only be nurturing for the body, it should also be digestible.
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Intake of Food
The digestibility of food depends on several factors:
• The nature of the food consumed
The food item itself may be naturally light and easy to digest e.g., green
gram, or it may be naturally heavy and difficult to digest e.g., black gram
• The digestive capacity of the individual
The digestive capacity of individuals varies. A person with a strong and

efficient digestive system may be able to digest with ease, even those
foods that are considered difficult to digest while a person with a weaker
digestion may find even the lightest of foods, difficult to digest.
• The method of preparation of the food
How we prepare the food is another very important factor. Simple

methods of cooking with the addition of specific spices will often convert
heavy and difficult to digest foods into ones that are easily digestible.
The reverse may also be true – certain cooking methods may cause even
light food items to become heavier and difficult to digest e.g., cooking a
light food like bottle gourd by deep frying it in oil will make it harder for
the body to digest it.
Thus, selecting the right type of food based on one’s digestive strength and
using the right method to cook it can help to make the food more digestible
and therefore more nourishing for the body.
Some examples of heavy foods (foods difficult to digest) are—
— Pulses like black gram
— Protein rich and fatty foods (foods with a high fat content)
— Foods that are cold in temperature
— Preserved foods
— Raw foods
— Overly cooked and deep-fried foods
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Examples of light foods (foods that are easy to digest) are—

— Pulses like green gram
— Warm foods
— Freshly cooked foods
— Foods cooked with the addition of spices that aid digestion e.g., the
addition of coriander seeds, carom seeds, cumin seeds etc. to vegetables
Excretability of food waste

We have discussed the need for food to be nutritious and digestible. Even
if the food is nutritious and digestible and the body utilises what it needs,
it can still lead to ill-health if the waste (the part that the body doesn’t
need) does not leave the body in a timely manner. If the waste matter is not
excreted completely or in time (quickly), it will accumulate in the intestines
and may be the cause of bloating, a feeling of heaviness in the abdomen,
gas pain etc. If this happens frequently and over long periods of time, the
waste matter further decays and leads to the formation of toxins which
keep circulating in the body causing a disruption of the harmony in the
body and ultimately results in permanent ill-health.
So, food being nutritious and digestible is not enough; food should also
contain enough fibre so that it gets excreted easily. Highly processed and
refined foods are completely devoid of dietary fibre. If such foods are
consumed, their waste tends to stick to the walls of the intestines and does
not move down the intestines in a timely manner, preventing a proper bowel
movement and leading to constipation. Such waste matter stuck to the
walls of the intestine stays there and ultimately decays, gets decomposed
and leads to disruption of health as mentioned above. Though a lack of
fibre is the primary reason for constipation, the following reasons may also
be contributory –
Low (less) intake of water,
Not chewing food completely and properly,
Untimely eating of foods – at odd times (discussed in detail in the daily
routine) and Untimely sleep (also discussed in more detail in the daily
routine).
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Intake of Food
Examples of foods that are fibre rich and whose waste is easily excretable
are:
• Fruit e.g., papaya, banana, watermelon, sapota (Chikoo), orange,
pomegranate etc.
• Vegetables e.g., all green leafy vegetables, carrots, beans, beetroot etc.,
• Nuts like almonds, pistachios and seeds like pumpkin seeds, sunflower
seeds etc.
• Whole grains like millets, quinoa etc. and unprocessed or less processed
grains e.g., brown rice/hand pounded rice, cracked wheat or ‘daliya’ etc.
Examples of foods lacking fibre, not easily excretable and leading to

constipation are:
• Processed grains like white/polished rice, foods made from highly

processed wheat flour e.g., white bread, noodles, pasta etc. made from
white flour or cream of wheat (sooji).
• Fried, frozen or fast foods - Besides lacking fibre, these foods are often
full of unhealthy fats, sugars or salts that slow down the digestive process
e.g., chips, cakes, pastries, frozen meals etc.
• Meats and all types of non-vegetarian foods – These have zero fibre.
• Milk, though nourishing for the body, also does not have fibre and if
taken in excessive quantities without consuming ample water, fruit and
vegetables, may also lead to constipation.
• Alcohol – Not only is alcohol harmful (it does not nourish the body), it is
also dehydrating and may slow down digestion and irritate the bowel,
which can worsen constipation.
• Caffeine – Caffeine per se is dehydrating therefore caffeine in coffee,

tea, colas etc. can also lead to constipation. .
• Chocolate – Besides its lack of fibre and the fact that it is often highly
processed, the large amounts of fat in chocolate can slow down the
digestive process leading to constipation.
In contrast, oils that are extracted naturally as by cold-pressing and
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ghee made from A2 milk are greasy, have a lot of fat and yet do not
cause constipation; rather they lubricate, reduce dryness and stimulate
the motility of the intestine helping in easy excretion of waste matter.
Compatibility of foods
Foods may be nutritious, easily digestible and excretable and may be ideal
for keeping the body healthy when consumed separately (in isolation) and
yet sometimes, may lead to ill-health in the body when combined with one
another. That is why, when we mix two or more foods together, we need to
be sure that they are all compatible with each other. The foods also need to
be compatible with the constitution of the person who is consuming them.
Why is it that these foods, when consumed in isolation, do not cause a

problem for the body but when combined become a source of ill-health?
Certain foods, when combined, may result in changes in one of the following
ways that may lead to health problems—
1. Change in Properties - The combination may have opposing/reverse

properties.
2. Change in Activities – The combination may act in an opposing way in

the body as compared to the original.
3. Change in effect due to processing -The combination, when processed

in a particular way, may have an untoward effect on the body.
4. Change in effect due to change in proportions - The proportion in which

the foods are combined may cause harm to the body.
5. Change in effect due to consumption at the wrong time - The

combination, when consumed at the wrong time, may cause harm to
the body.
Various examples of such incompatibilities are listed below.18

• Diet incompatible in a particular region (Desha Viruddha): For example,
the intake of dry foods in dry regions or fatty, greasy (unctuous) foods
in marshy areas.
• Diet incompatible in a particular season (Kala Viruddha): For instance,
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Intake of Food
the intake of cold and dry foods in winter or pungent substances in

summer.
• Diet incompatible with one’s digestive capacity (Agni Viruddha): For

example, consuming heavy foods when one’s digestive capacity is low
or consuming light foods when the digestive capacity is high.
• Diet incompatible in quantity (Matra Viruddha): For example, the intake

of only honey and ghee in equal quantity is incompatible. The two can
however be taken in combination with other foods and in different
proportion.
• Diet incompatible with one’s eating habits (Satmya Viruddha): For

example, the consumption of sweet and cold foods by a person
accustomed to pungent and hot foods.
• Diet incompatible with one’s constitution (Dosha Viruddha): For

example, the consumption of hot and spicy foods by a person whose
body is excessively hot in constitution.
• Diet prepared in an incompatible manner (Sanskar Viruddha): For

example, consuming honey after heating.
• Diet incompatibly combined due to opposing potencies (Virya Viruddha):

e.g., Kulathi/Kullatha (horsegram) + milk
• Diet incompatible with one’s state of health (Avastha Viruddha): For

example, the intake of cold, heavy, slimy foods by a person who is
lethargic and dull, the intake of heavy food in fever etc.
• Diet in incompatible sequence/order (Krama Viruddha): For example,

consuming food before evacuating the bowels, before urination, when
one doesn’t have an appetite for food or eating only after the excessive
aggravation of hunger.
• Diet incompatible as per prescription (Parihar Viruddha): Consuming

foods that are against prescription e.g., the intake of hot water after the
consumption of honey.
• Diet incompatible as per treatment (Upachar Viruddha): For example,

consuming cold substances after the intake of a large quantity of ghee
as a part of treatment
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• Intake of diet that is incompatibly cooked (Paak Viruddha): For example,

the intake of food that is under cooked, over cooked or is burnt in the
process of preparation.
• Diet combined incompatibly as per the combination i.e., combination

itself is incompatible (Samyoga Viruddha): For example, the intake of
sour substances with milk.
• Diet incompatible with one’s taste (Hriday Viruddha): For example,

consuming foods that one dislikes or finds unpleasant to taste.
• Diet with incompatible qualities (Sampad Viruddha): For example,

consuming immature, over mature or putrefied foods.
• Diet incompatible with the set norms, rules and regulations (Vidhi
Viruddha): For example, consuming meals at public places.
Examples of Common foods that are incompatible with one another:
• Milk is incompatible with bananas, melons, sour fruits, curd, khichadi,

bread containing yeast, cherries etc.
• Honey is incompatible with ghee in equal quantity and with hot liquid or
solid foods
• Heating radishes or cooking them with milk, bananas or raisins is

incompatible
• Eggs are incompatible with milk, yogurt, melons, cheese, bananas
• Mangoes are incompatible with yogurt, cheese, cucumber
• Corn is incompatible with dates, raisins, bananas
• Lemon is incompatible with yogurt, milk, cucumber, tomato
Common mistakes we make in our daily diets:
• Mixing milk with fruit (e.g., as milk shakes) or consuming milk with sour
foods
• Eating cooked foods along with uncooked foods, for example, consuming
raw fruits, vegetables and salads with cooked rice.
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Intake of Food
• Eating cold and hot foods together – For example, eating hot ‘biryani’ or
rice etc. with cold drinks; drinking chilled water just before drinking hot
tea etc.
Quantity of Food
Consuming the right quantity of food is also essential for maintaining good
health. How do you decide the right quantity? These are some of the factors
that need to be considered:
• Digestive capacity: How much food we can consume safely while
maintaining the health of the body depends on the strength of our
digestion. If the digestion is strong, consuming even large quantities
of food may not disrupt the health of the body while if the digestion is
weak, we will be able to consume only small quantities of food in order
to maintain the health of the body.
• Physical activity: If one is involved in a lot of physical activity/exercise

or in strenuous work then larger quantities of food are required by the
body and these larger quantities are easily digested. However, those
who have more sedentary lifestyles need to consume food cautiously
(only in small quantities) so as not to disrupt body health.
• Type of food: Foods that are naturally heavy and difficult to digest e.g.,
black gram, Rajmah (kidney beans), whole chana (garbanzo beans) etc.
must be consumed in small quantities while foods that are naturally light,
e.g., green gram, ‘murmure’ (puffed rice) etc. can safely be consumed in
larger quantities without disrupting health.
• Time of consumption: Larger meals can be consumed at noon when

the digestive capacity is at its peak and the individual is busy and active
while only small quantities of food are advisable at night when both, the
digestive capacity and the physical activity are comparatively lower.
• Season: In the winter season when more energy is required by the body
to maintain its temperature and the metabolic rate of the body is high,
larger quantities of food are required and are easily digested by the
body while in summer when digestion is weak, smaller quantities of food
are required.
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Thumb rule for how much food to consume: One should stop eating
when one is still slightly hungry and not keep eating until one is absolutely
full because it is advised that half the total capacity of the stomach should
be filled with solid food, one fourth should be filled with liquid and one fourth
should be left vacant to allow for air to move freely in the space19. So, one
can plan to eat in this manner, include both solid and liquid foods in the diet
to ensure easy digestion and stop eating even when there appears to be still
some space left in the stomach to consume a little more food.
Preparation of food
Preparing the food we eat plays a very important role in the making or
‘breaking’ of the health of the body. Even the most nutritious food can
become unhealthy if cooked improperly. Here are some recommendations
for healthful methods of cooking and storing food:
• Avoid overcooking food: Over cooking and deep frying of food takes
away all the nutrients from food even though it may at times taste good.
Such food fails to nourish the body properly and is often very difficult
to digest.
• Avoid under cooking of food: Under cooked or raw food is heavier to

digest and people with weaker digestive systems may find such food
extremely difficult to digest. Proper cooking kills germs and renders the
food soft and easy to digest.
• Use spices judiciously: We have a rich tradition of using several herbs and
spices like ginger, turmeric, black pepper, cumin (jeera) etc. to stimulate
the body’s digestive fire and to help the body absorb and assimilate
food more efficiently. Care should be taken however to consume these
spices in a limited quantity as overuse of some of these spices may result
in the excessive production of heat in the body, digestive disturbances,
acidity and sometimes even to the formation of ulcers.
• Avoid reheating food: Reheating of food, especially if the food undergoes

an extreme change in temperature, often results in chemical changes in
the food that can cause harm to the body, ultimately leading to ill-health
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Intake of Food
and disease. Eating freshly cooked food, therefore, is ideal for the health
of the body.
• Choose the right utensils for cooking food: Earthen pots and utensils
made of iron or those made of inert and stable compounds like stainless
steel are safe choices. Utensils made of copper or brass are okay for
storing alkaline substances but are not safe for acidic substances as
these lead to a reaction that disrupts the body harmony.
On the other hand, utensils made of aluminum or plastic or those having

a non - stick surface coating are unsafe for both cooking and storing
foods. They are not only harmful but extremely hazardous for the health
of the body. Such utensils should be strictly avoided in order to prevent
ill-health and disease (including life threatening diseases like cancer).
• Choose the right utensils for storing food: If food is cooked properly
but is not stored in the right utensil, this too can lead to ill-health in the
body, Food can safely be stored in steel, brass, iron or glass containers
while plastic containers, aluminum vessels/lunch boxes and the use of
aluminum foil, plastic wrap etc. to pack/store food should be avoided to
prevent leeching of chemicals from the containers into the food which
could then lead to the build- up of toxic chemicals in the body.
• Avoid preserving food in refrigerators as far as possible: When we

preserve food in the refrigerator, the food undergoes harmful chemical
changes and consumption of this food often leads to disruption of the
body harmony, eventually becoming a cause for ill-health and disease.
Some general recommendations for the consumption of food20:
• Food should be fresh and warm - Food that is warm not only tastes
good but also stimulates the production of digestive enzymes in the
body, thus aiding digestion while foods that are cold or chilled, reduce
the formation of enzymes making the digestive process less efficient.
Reheating of food is not advisable.
• Unctuous food is good for consumption: Food with judicious amounts of

greasy substances like oil and ghee helps in providing unctuousness to
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the body preventing dryness. Further, it helps in lubricating the intestinal

tract, thus stimulating proper bowel movements.
• A medium pace of consumption is best: Eating very slowly decreases the

production of enzymes while eating very fast disrupts one’s digestive
capacity. Both hamper digestion.
• It is best to consume food only after the previous meal has been digested.
If one consumes food before the previous meal has been digested
properly, the partly digested food from the previous meal mixes with
the undigested food of the current meal, resulting in improper digestion.
Frequent snacking between meals also hampers one’s digestive
capacity.
• It is important to consume food that is hygienic and to consume it in the
right environment – an environment free from pollution for instance. We
can avoid areas where we are uncomfortable due to any reason (e.g.,
noisy, dirty or crowded places).
• If the self is in a state of harmony when consuming food, the food gets
digested better. However, if we consume food when we have negative
emotions (i.e., when we have feelings that are not naturally acceptable to
us e.g., anger, fear, guilt, hatred etc.), such emotions lead to interference
in the digestive process causing even the most nutritious food to behave
like poison in the body!
• Pay complete attention to the food you are eating. When we are talking,
laughing, watching TV or using the mobile ‘phone while eating, the Self
is distracted and unable to pay attention to the food that is being eaten,
the way it is being eaten (whether at the right time or not, with proper
chewing or not etc.) and the Self also does not pay attention to the
signals in the body. The Self is thus unable to decide how much to eat
and when to stop eating and as a consequence, may end up overeating,
resulting in the improper digestion and assimilation of food.
• On the other hand, when we pay attention to the food we are eating, we
are able to choose the right food to eat (i.e., what to eat); we are also
able to perceive the subtle signals in the body and therefore are able to
take the right decisions at meal times (e.g., how much to eat and when
to stop eating).
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Intake of Food
• The Self being relaxed and in harmony and instructing the body to sit
in the ‘Vajrasana’ posture for 10-15 minutes after a meal helps in better
digestion of the meal. On the other hand, rushing to work or school
immediately after having food or having food ‘on the go’ interferes with
the digestive process and is detrimental to health.
In a nutshell, when it comes to food, a few points to keep track of—
1. Think fresh, regional and seasonal foods
2. Whole grains, whole pulses, less processed foods
3. Variety of grains, pulses and vegetables
4. Lightly cooked on low flame
5. Moderate quantity at right time
6. Right storage utensils
7. Self in harmony

1. Make a program for yourself to stay healthy. Name some of the practices
you will adopt in your program to stay healthy.
2. Each time you eat something the entire day, check - are you primarily
eating to fulfill the need of the body or are you eating primarily for the
Self or are you fulfilling the need of both? e.g., are you eating healthy
food (a requirement of the body); tasty food that is not healthy (for
temporary happiness in the Self) or healthy food that is tasty (fulfilling
the needs of both Self and body). Find out what was the priority
When you eat tasty food, find out—
Does it make you feel happy…? If so, for how long?
Is it in line with your natural acceptance? When eating, do you feel

comfortable or uncomfortable within?
Do this exercise daily for a week, maintaining a daily log for the week.
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For example—
Date Meal Food Motivation #1
28-9-23 Lunch Noodles #1 Taste

Dinner Roti & vegetables #1 Health (#2 Taste)
3. Take the list of foods from the above exercise and for each meal that
you eat in a day, label each food item as –
— Nutritious (N) or not (+/x)
— Digestible (D) or not
— Excretable (E) or not
— Tasty (T) or not
Tick all that are applicable e.g., some foods may be N, D and E; others
may be N/D but not E and so on.
Analyse your findings at the end of the day and note down what
percentage of food you ate to nurture the body (based on your Natural
Acceptance/NA), what percentage you ate based on your beliefs/
pre-conditionings (PC) and what percentage you ate for taste alone
(sensation/S). Do this exercise for the entire week.
4. While eating every meal, check – are you paying attention to your meal
or are you busy with your mobile, TV, laptop, book, newspaper etc.?
When you pay attention to the meal, are you able to notice an enhanced
taste of the food?
5. For one meal, perhaps breakfast, eat only fruit (e.g., bananas/papaya
etc.). Observe the impact of the meal after 1-2 hours – e.g., are you alert
or do you feel sleepy/drowsy/; does the body feel light or heavy; any
other observations? Write down what food you ate and all the above
observations about its effect. Also note whether you are hungry for your
next meal or not.
The next day eat fried, heavy, spicy foods for breakfast (e.g., puris,
pakodas etc.). Observe the impact of the meal after 1-2 hours – e.g.,
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Intake of Food
are you alert or do you feel sleepy/drowsy/; does the body feel light
or heavy; also make some more observations about the impact of the
food you ate – impact on the same day (e.g., gas/ bloating of stomach/
heartburn or acidity –burning in the chest region, are you hungry for
your next meal or not etc.) and
Impact on the next day (e.g., able to pass motion easily next morning
or with difficulty; soft/hard stool etc.); any other observations you could
make. Write down what food you ate and all your observations about
its impact.
What conclusion could you draw from your observations? Which type of
food do you think was nurturing for the body?
6. Watch the documentary “Forks over Knives”. What were your three key
takeaways from this film? Note down three changes you plan to make in
your intake in order to stay healthy.
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Chapter 14
Intake of Water
After the intake of food, let us now discuss the intake of water.
Water constitutes > 70% of the human body It is essential for life and in
its absence, the human body would not survive for more than a few days.
However, it is important to know the right type (quality) of water to drink,
the right quantity of water to drink and the right time to drink it.
To understand and know more about the intake of water we can consider
the following:
Quality of water
Quantity of water
Preparation/’sanskar’ of water
Consumption of water - further suggestions
Quality of Water
Purity
The water we consume today comes to us from groundwater, wells, rivers,

lakes, streams, and reservoirs21. In earlier times, we were able to consume
tap water directly but today, due to our water sources being polluted and the
fact that we are not able to ensure that contamination free water reaches
our homes, we are employing various methods of intervention to try and
purify/improve the quality of water reaching our homes.
It is not just the presence of naturally occurring chemicals and minerals

in the ground water (e.g., arsenic, radon, uranium, fluoride etc.) that are a
consideration; the quality of water reaching our homes from the various
sources also has a lot to do with how we ourselves interact with nature!
When we use unnatural substances in our agricultural practices for growing
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crops (e.g., chemical fertilizers, nitrates, pesticides etc.), it leads to our

drinking water also getting polluted with these chemical substances and
these substances then cause a lot of harm to the body (even life-threatening
diseases like cancer).
Our sources of drinking water may also be getting polluted as a result of

our manufacturing processes, sewage overflow, malfunctioning wastewater
treatment systems etc.
While it is important to have safe and potable drinking water, we seem to

have discarded most traditional systems of water purification and replaced
them by newer technologies. However, does this truly improve the quality
of the water we are drinking today? Perhaps we need to have a balance
between the newer technologies and the traditional practices.
Today the common methods we are using for water purification are UV
ray filtration, distillation and more recently, reverse osmosis. However, the
effectiveness of these newer technologies and their impact on the health of
the body continue to be questioned.
Natural water contains a large number of minerals that are considered

beneficial (and at least 14 that are said to be essential) for the health of
the human body. These elements are important for maintaining the body
bone and membrane structure (Ca, P, Mg, F), the electrolyte balance (Na, K,
Cl), metabolic processes (Zn, Cu, Se, Mg, Mn, Mo), oxygen binding (Fe), and
hormone functions (I, Cr)22, to name a few. When we consume demineralised
water or water almost or completely devoid of dissolved minerals e.g., as a
result of membrane filtration by reverse osmosis or nano-filtration, electro-
dialysis etc. it results in a deficiency of micronutrients in the body. This may
lead to a lower pH (acidity), weakened bones, reduced immune defence
systems of the body etc.
So, if you have the good fortune of access to uncontaminated tap water,
you can go ahead and consume it. Or if you have water coming from clean
water bodies like wells, rivers etc. or are pumping underground water, you
can have it tested for purity and if found to be fit, you can consume it.
If you do not have access to safe drinking water and need to use one of
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Intake of Water
the purification technologies/ methods mentioned above, you may want

to use a process that doesn’t completely demineralise the water. Another
option to consider may be to store the purified water in an earthen pot (this
would add some elements into the water naturally) or storing tap water in a
copper utensil (see storage of water below).
pH
The pH of water measures how acidic/basic the water is. On a scale of 0 to

14, with 7 being neutral, a pH of less than 7 indicates that the water is acidic
while a pH of greater than 7 indicates that it is alkaline. It is recommended
for the pH of drinking water to be in the range of ~ 6.5-8.5; mildly alkaline
water is considered to be better for the health of the body.
If one has the habit of consuming packaged beverages, it is important

to note that most beverages/drinks we are consuming today (e.g., sodas
or ‘cold drinks’ i.e., carbonated beverages) are acidic in nature and cause
harm to the body by reducing the pH of blood. Alcoholic beverages are of
course highly acidic and harmful to the body.
Temperature
Warm water is considered to be ideal for drinking. It stimulates the digestive

system of the body, promotes the secretion of enzymes and digestive
juices, liquefies greasy and fatty substances in the intestines flushing them
out, destroys germs and, overall, is beneficial for the health of the body.
Consuming hot water regularly helps strengthen the digestive and immune
systems of the body.
When water is consumed at room temperature, it does not have all the
benefits listed above but is still considered healthy for consumption as it
does not interfere with most metabolic functions of the body. Chilled water,
on the other hand, often inhibits the production of enzymes in the body,
reduces the digestive capacity and hence disrupts the health of the body.
Therefore, it is not considered advisable to drink chilled water.
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Quantity of water
As already mentioned earlier, a significant part of the body (>70%) is water-
the blood, brain and heart are made up of almost 75 percent water, the
lungs are roughly 83 percent water. The bones in the body are something we
think of as hard and solid but even here, we may be surprised to note that
almost a third of what constitutes the bones in the body is water!
It is therefore obvious that proper hydration of the body with adequate

intake of water is essential for keeping the body healthy. At the same time,
an excess of water intake is also harmful for the body. Inadequate intake
of water or excessive loss of fluid from the body may result in a state of
dehydration of the body while excessive intake of fluid, more than that
required by the body, may result in over hydration. Both instances may lead
to electrolyte imbalances and a disruption of the body harmony as we will
discuss later.
So how much water does one need to drink?
Estimated Daily Requirement of Water23

This may vary for different people based on several factors; let us look at
these one by one.
Specific to Age and Gender

A recommendation for the intake of water based on the body requirement
specific to age and gender was put forward by the Food and Nutrition Board
in 2004. A rough guideline for what would be an appropriate adequate daily
intake of water for various age groups is depicted in the tables below.
Suggested water intake for boys’ and girls’ from birth to eight years of age:
0-6 months 0.7 L/day of water (in the form of human breast milk)
7 – 12 months 0.8 L/day of water (in the form of human breast milk along with complemen-
tary foods, water and related beverages)
1 – 3 years 1.3L/day
4 – 8 years 1.7 L/day
Suggested water intake for ages nine and older
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Intake of Water
9 – 13 years
Boys 2.4 L/day
Girls 2.1 L/day
14 – 18 years
Boys 3.3 L/day
Girls 2.3 L/day
19 – 70+
Man 3.7 L/day
Woman 2.7 L/day
The above charts depict general recommendations or suggestions – these

are not absolute figures. The actual quantities of required water intake may
vary not just based on age and gender but also on the basis of the body
constitution of an individual, the amount of physical labour/exercise an
individual does, the kind of diet a person has, the season etc.
Specific to Body Constitution
Some people have a body that constitutionally has excessive heat (e.g., type
‘B’/’Pitta’/Mesomorph type). Such a person tends to have profuse formation
of sweat in the body; the body has a tendency to get dehydrated easily and
therefore requires large amounts of water. In contrast, in a person with a
constitutionally colder body that has a tendency towards fluid retention, the
body tends to conserve water and thus requires smaller quantities of water.
So, body constitution plays a major role in a person deciding how much
water to drink.
Specific to Physical Activity
People who are physically active (e.g., farmers, outdoor labourers, athletes
etc.) tend to sweat/perspire more and hence need to drink more water than
people who are sedentary (e.g., people in desk jobs). Air-conditioning of
rooms tends to make the air in the room dry and therefore people habituated
to sitting in such rooms need more water to maintain the regular state of
hydration of the body.
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Specific to Season
In the hot summer, the body needs a higher intake of water as a large
amount of water is lost through evaporation from the skin while in winter
and in the rainy season the requirement of the body for water decreases as
there is very little loss of water through evaporation from the body.
Specific to Time of Day/Night
The practice of drinking 50 ml to one litre of water soon after waking up

early in the morning (before sunrise) is known to be extremely beneficial for
the health of the body and this practice is quite prevalent. While drinking
this large a quantity of water before sunrise is beneficial, the same practice
if followed a little later in the day or after sunrise is not so beneficial. Why?
Because as the sun comes up and the heat increases, changes occur in the
human body also – after the sun comes up, the secretion of gastric juices
starts building up in the stomach. At this time, if one drinks a large quantity
of water, it will dilute the gastric juices in the stomach interfering with and
making the process of digestion less efficient.
It is true however that during the day when the sun is up and it is hot, the
body does require more hydration. So, when do we drink the water? If we
pay attention to the signals in the body, we will become aware of the subtle
signals that indicate the body’s need for water. We can take these as our
cues for drinking water. This way we will be able to drink as much as the
body needs and not in excess. So we really don’t need to carry huge bottles
of water everywhere we go and forcibly keep drinking water even when
we’re not thirsty; even when the body does not need it!
The body requires more water during the day when it is hot than it does at
night. Drinking excess water later in the day i.e., during the late evening hours
or at night can lead to disturbance in our sleep due to our having to wake up
for frequent urination. This does not merely lead to a disturbance in sleep.
As we will discuss in the section on routine, night time sleep is when much
of the body’s repair and regeneration processes go on. Disturbance in sleep
at this time means a disruption of these ongoing repair and regeneration
processes and this ultimately leads to ill-health.
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Intake of Water
Water intake in relation to food
Should one drink water along with meals or should one not drink water with
one’s meals? This is a question that often comes up. What is suggested is to
drink small quantities of water (i.e., small sips of water) while eating food24.
It is said that if water is consumed at the beginning of the meal, it leads to
emaciation of the body; if consumed during the meal, albeit in a few small
sips, it maintains the body size and if consumed after the meal (at the end
of the meal), it causes the body to become stout25,26.
Why only small sips, why not larger quantities of water? If one drinks larger
quantities of water with meals (e.g., a glass or two), this excess water
dilutes the digestive juices being secreted in the body and this prevents the
consumed food from being digested properly while if one doesn’t drink any
water at all with the meal, it makes the food too dry and prevents adequate
mixing and churning of the food in the stomach, again preventing proper
digestion of food (unless the meal itself has plenty of water e.g., soups etc.)
so the key to augmenting one’s digestive fire is to drink small sips of water
in between the bites of food.27.
This is especially useful when we switch from one type of taste to another
type of taste in the same meal. Our entire meal does not have foods with
the same chemical composition – some of the foods we consume may be
acidic while others may be alkaline; some may be protein rich while others
may be rich in carbohydrates or fats. When we start the meal, the taste buds
on the tongue generate some signals with information about the chemical
composition of the food we have taken. Some of the food particles from
this food stay on the tongue and even when we switch to a different type of
food, the tongue initially continues to generate the signals representing the
previous food we took, thus generating misinformation. When we sip water
in between different food types, the water rinses the taste buds, removing
the particles of the previous food consumed. The taste buds on the tongue
then recognise the food correctly and therefore generate the right signals
regarding the chemical composition of the food leading to the secretion of
the right type of digestive juices that are suitable for digesting the various
different foods we consume in an efficient manner.
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Preparation of Water
(Improving its Qualities for Consumption)
There are many methods by which we can improve the quality of the water
available to us, such that it becomes more suitable for our consumption.
Boiling of Water
There was a time when we could safely consume the water that reached our
homes –the water available to us from taps in our homes. Unfortunately,
now that we have polluted our rivers, streams and other water bodies, many
a time it may be that tap water is no longer safe for us to consume as is.
Boiling is perhaps one of the simplest ways of purifying water, making it safe
for human consumption. It effectively rids the water of various bacteria,
viruses, etc. that may harm the body.
The method is simple enough – take water in a large pot or kettle and bring
it to a rolling boil for one full minute. Then take it off the fire and allow to cool
down till it is luke warm. It is suggested to drink water at this temperature
rather than when it is fully cooled down to room temperature as slightly
warm water is closer in temperature to the temperature prevailing within the
body. Warm water also aids the smoother and more efficient functioning of
various body processes as given below.
Advantages to consuming slightly warm water (as opposed to cold water):
• Improved functioning of the body’s digestive and immune systems -

Drinking warm water helps break the food down into smaller particles
more easily, making the digestive process smoother.
• Improved blood circulation – With improvement of blood circulation,

there is a lower risk of developing problems linked to blood pressure,
cardiovascular disease etc.
• Less build-up of toxins - Drinking warm water daily in the morning helps
flush out the toxins from the kidneys and the fat deposits from the
intestines.
• Prevention of premature aging – Since warm water helps in more
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Intake of Water
efficient digestion of food and since digestion is linked to many other

body processes, better digestion translates to improvement and more
efficient functioning of many other systems e.g., more efficient repair of
skin cells and hence less formation of wrinkles etc.
• Relief of nasal congestion and sore throat - Mucous may build up in

the mucous membranes of the nose, mouth and throat. Drinking warm
water helps loosen thick mucous and get rid of it, thus soothing stuffy
noses and sore throats.
• Effective movement of bowels – Warm water in the early morning hours

helps increase gut motility and hence helps in easier and more complete
evacuation of the bowels. Warm water may thus help avert constipation
and the stomach pain linked to it.
• Help in weight loss - Drinking warm water early in the morning increases
body temperature and the body’s fat burning capacity, readily leading
to weight loss.
Adding herbs and spices to water:
We regularly use several spices and these are freely available to us in our
kitchens. Many of these spices and herbs can be added to our drinking
water and boiled along with it to purify and enhance the properties of water.
Some examples of the spices we can use are:
• Cumin seeds (jeera) – Adding cumin seeds to water, boiling it and then
consuming this water helps improve the body’s digestive capacity and
relieves abdominal pain due to indigestion; in women, it also relieves
pain associated with the menstrual cycle.
Mucous accumulated in the chest is also easily removed by this.
• Ginger is also an example of a herb that can be added to water and

boiled. Ginger has traditionally been used since centuries in this manner.
It is known to improve blood circulation and has anti-oxidant and anti-
inflammatory properties. It also serves as a remedy for flatulence and
poor digestion, treating cramps etc.
167
• Consuming water boiled with cinnamon sticks helps reduce fat and
regulates blood sugar levels.
• Clove helps in the digestion process and is very useful in relief from
toothaches.
• Adding lemon or lime (excellent sources of vitamin C, an important
antioxidant) to warm water and then drinking this water helps neutralise
free radicals in the body and serves as a great immunity booster that
prevents colds, coughs etc.
• Consuming mint leaves added to water activates the body’s salivary
glands and aids in the digestion of food. As mint has cooling properties,
it helps reduce acidity and heart burn/stomach pain associated with
indigestion.
• The traditional practice of adding the roots of the plant Hemidesmus
indicus (Sariva) to water is very common in summer. This helps reduce
excess heat in the body, prevents heat stroke and is also known to help
purify blood.
These are but a few examples. We will refer to many such herbs and spices
in the chapter on home remedies and see how we can use them to maintain
harmony and health in the body.
Storage of Water
How we store our drinking water is also an extremely important step towards
consuming water in a form that is most suitable for the health of the human
body. The age old practice of storing water in copper utensils that has been
mentioned in ancient Indian texts, is seeing a revival in modern times. Why?
One major advantage of storing water in a copper vessel is that the water
naturally gets purified in the process – storing water in this manner rids the
water of microorganisms, fungi, algae and bacteria (even those that cause
life threatening diseases like cholera, typhoid, paratyphoid etc.) that may
otherwise have led to severe ill-health of the body. This is now supported by
several scientific studies. It has also been found that the copper content of
water stored in copper containers is well within the permissible limits of the
World Health Organization (WHO)28.
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Intake of Water
In the summer, earthen pots can be used for storing water. These not only
cool the water making it more suitable for drinking in the hot climate and
give it a pleasant taste and odour but also provide the body with many
important micronutrients (present in the earthen material constituting the
pots).
A word about packaged drinking water:
We may have the assumption that packaged and bottled drinking water
is superior to the water available to us from taps in our homes. However,
it may come as a surprise that the standards employed for the safety of
bottled water today may not be very different from those for tap water!
Further, storing water in plastic bottles and containers for long periods
of time is not without its own side effects – many plastic containers have
harmful chemical ingredients that leach into the water and lead to ill- health
in the body. Avoiding storing water in plastic containers is an obvious way
of keeping ourselves and the environment healthy.
Some Myths Regarding Consumption of Water

Many of the myths relating to the intake or consumption of water may
already have been addressed in the discussion so far but to further clarify
a few things, let us separate the reality from the myth, the facts from the
fiction:
Myth – The more water one drinks, the better it is.
Fact - Since the body comprises >70 % water and water is essential for the
health of the body, we may be under the influence of the myth ‘the more
the better’. However, just because something is good for the body doesn’t
mean that one should consume it in unlimited quantities. Excess of anything
can be harmful – even water.
The body has a thirst mechanism that indicates its need for water- one
can rely on this for one’s water intake. So, taking note of the natural urge
of thirst and drinking water when one is thirsty is a good principle to go
by (as opposed to e.g., ignoring one’s thirst or not paying attention to the
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thirst and thereby confusing it with the need to eat food in place of drinking
water etc.). At the same time, there is no need to keep drinking water all day
even when one is not at all thirsty or drinking water at odd times though not
thirsty e.g., when one is hungry.
Myth – Water must be boiled for it to be safe for drinking.
Fact – The fact is that in an unpolluted environment, even rain water (if
collected and stored hygienically) can be used for drinking (provided it
maintains its colourless, odourless and tasteless quality).
However, if you have become accustomed to consuming boiled water, you

may continue to do so or if you are accustomed to drinking water without
boiling, you could continue with un-boiled water; it is advisable to do so
rather than to keep switching between the two.
One point to note is that even if you are boiling water for consumption, it is
better to consume it the same day rather than to store it for longer periods
(to prevent the risk of contamination).
Myth – Water being good for the body, anytime is a good time to drink
water.
On the contrary, just as too large or too small a quantity of water may
actually be harmful for the body, drinking water at all odd hours may also
lead to ill-health.
It is suggested to have the larger part of one’s total daily intake of water in
the first half of the day rather than in the latter half. And in the first half, it
is extremely beneficial to drink water before sunrise. At this time, you may
consume even up to one litre of water without any problem.
However, if this same one litre of water is consumed a little later, after
sunrise, it may actually cause harm to the body because with the rising
sun there is increasing heat (both outside and in the body); as the heat
increases, the secretion of the digestive juices in the body increases and
excess water intake at this time ends up diluting these digestive enzyme
secretions, interfering with the body’s digestive capacity, thus leading to
ill-health in the body.
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Intake of Water
Not only this, the excess water, not being required by the body, has now to
be gotten rid of –the body has to remove it; this puts an unnecessary load
on the kidneys causing them extra strain.
Thus, though the human body is > 2/3 water, judicious intake of water is
required in order to keep the body in good health.

1. What are some of the factors with the help of which you can decide the
specific requirement of your body for water? On the basis of this, check
if your daily intake of water is appropriate or not.
2. In relation to your meals, is your intake of water at the right time and
in the right quantity (e.g., are you drinking water with a clear gap of ½
hr. before or 1 hour after meals)? Why is this important? What if you
regularly tend to feel thirsty while eating your meal – what program can
you make to solve this problem? (Hint: increase water intake at other
times; increase intake of watery/soupy foods if the food is too dry).
3. Make a note of some of the myths regarding the intake of water and
also note down the truth behind these myths i.e., the actual facts.
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Chapter 15
Intake of Air
So far, we have discussed the intake of food and water. Now, let us take a
closer look at the intake of air.
We are all aware that the intake of air is essential for the survival of the
human body – it is a well-known fact that the body cannot survive for more
than a few minutes in the absence of oxygen. How much air do we take in?
It is estimated that the average individual inhales about 14,000 litres of air
per day!
Quality Of Air We Breathe

The quality of the air we breathe in, both indoors in our homes as well as
outdoors, is important. Taking in fresh air in the outdoors on a daily basis
is extremely beneficial for the health of the body and you can plan the day
in such a way that this becomes a part of your daily routine e.g., going for
a daily early morning walk in an open park or garden area. The air in such
areas and at that time of day is likely to have minimal quantities of air
pollutants.
While the fresh outdoor air is far better for the health of the body than
being indoors, we can also try to improve the quality of air in our homes by
keeping the windows open to let in as much fresh air as possible and allow
cross-ventilation of air to take place inside the home.
Quantity Of Air We Take In

The amount of air in the lungs is measured in terms of lung volumes and
lung capacities. In the average ‘healthy’ adult, the total lung capacity (i.e.,
the maximum amount of air the lungs can hold at a given moment of time)
is said to be about 6 litres. This includes the air we inhale (take in) + the
air that was left in the lungs after the previous exhalation or breathing out
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(because the lungs are not completely empty or devoid of air when we
breathe out-some air remains trapped in the lungs).
The maximum air an individual has the potential to inhale into the lungs
in one inspiration is up to 2.5 litres29. However, an average human being
inhales only about 500ml of air in an inhalation which means that we tend
to actively use only 20 percent of our lung capacity at any given time! This
is because we breathe in a very shallow manner inhaling and exhaling only
small quantities of air while we have the potential to use a much larger
lung volume. Imagine how much more air we could take in if we inhaled in
the right way and how much more oxygen could reach all the body organs.
This would help the organs to perform their task that much more efficiently.
Shortly we will look at what we can do to breathe in a more efficient manner
taking in more air with each breath.
Process of Breathing
As mentioned earlier, the intake of breath is vital for life. The process of
breathing in is termed ‘inhalation’ while the process of breathing out is
termed ‘exhalation’. While the process of breathing is an activity that goes
on in the body, the decision of when to breathe in and when to breathe out,
whether to breathe deeply or in a shallow manner, whether we breathe in
a smooth and steady manner or whether we breathe in a jerky and erratic
way- all of these decisions are taking place in the Self, though we may or
may not be aware of them.
We can see this quite simply with the example of holding our breath-you
will be able to note that you can decide to hold your breath for 3 or 4 or 5
counts and give instructions to the body accordingly and the body follows;
similarly, you can decide to breathe deeply to a count of 4 or 5 or 6 and give
instructions to the body accordingly and the body follows.
However, much of the time, we are unaware of the Self and its role in the
activities of the body. When we are calm and have harmony in our thoughts
and feelings, our breathing is steady and rhythmic while when we are
disturbed (have contradiction or disharmony in our feelings and thoughts),
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Intake of Air
our breathing becomes jerky and erratic. Notice how you are breathing the
next time you are angry and this will become quite apparent.
Once we take a breath in, the process of ‘gas-exchange’ takes place in the
small blood vessels or capillaries in the lungs. By this process, the oxygen
(from the air we took into the lungs) diffuses into the blood stream from
where it goes to the various tissues where it is needed. Similarly, the carbon-
di-oxide formed in the various tissues as a result of the many metabolic
processes that go on in the body travels from the tissues to the blood and
this then diffuses from the blood back to the lungs from where it is expelled
out in the form of an exhalation (breathing out).
Normal Breathing Pattern

The normal average respiratory rate for an adult at rest is said to be 12 to
16 breaths per minute30. However, you may be able to note that there can be
many variations to this- e.g., a person accustomed to regulating the breath,
say with the help of certain breathing exercises, as with ‘pranayama’, may
have a lower breath rate than most people (and yet may be taking in more
oxygen with each breath!).
Coming to what a normal breathing pattern would look like, this is how it
would appear-
When we breathe in (during inspiration), the chest expands and the belly
rises up/comes up while when we breathe out (during expiration), the
chest contracts and the belly goes inward. This is the right way to breathe
because when we breathe in, the lungs expand, the diaphragm muscle
moves downwards and the belly gets pushed outwards, This is referred to
as diaphragmatic breathing and can very easily and prominently be seen in
babies who are sleeping – their bellies rise up with every breath taken in and
fall back with every breath out. Of course, their breathing appears far more
rapid than that of an adult because it is more rapid (babies breathe more
than 20 times a minute; a normal new-born baby breathes 40-50 times a
minute!).
Normally we tend to be unaware of our breathing pattern and pay attention
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to it only when we have a problem/some difficulty breathing but if we are

not breathing properly, we are doing much harm to the body. We can check
to make sure that we are breathing correctly by placing our palm on the
abdomen; when we breathe in, the hand on the abdomen should rise and
when we breathe out, it should fall.
Impact of Air (Oxygen) Intake on the Body

An average man living to the age of 80 may take more than 672 million
breaths during his lifetime31 and between 17,280 and 23,040 breaths a day32!
So let us start paying attention to our breathing.
We mentioned that the average total lung capacity (TLC) of a healthy adult
is about 6 litres. However, we do not utilize our lungs to their full capacity
when we breathe. We neither inhale fully (deeply) nor do we exhale fully
(completely); we have the capacity to inhale at least 2.5 litres of air with
each breath provided we inhale fully. However, we normally breathe in a
very shallow manner inhaling and exhaling only ~500ml of air with each
breath (i.e., we inhale less than 20% of our capacity)!
About 20% of the air, we inhale is oxygen33 so when we breathe in less air,
we take in less oxygen. The human body requires oxygen for practically all
day-to-day functions like digesting food, moving the muscles (going for a
walk or run or any sport) etc. All vital body organs like brain, heart, kidneys
etc. need oxygen for optimal functioning:
• The brain, though constituting only 2 percent of the body weight,

consumes 20 percent of the oxygen we breathe in and 20 percent of
the energy we consume34. Even when we are merely thinking, the brain
is involved and needs oxygen and since the brain is also used to help
regulate many other body functions, all of these functions are affected
as a result.
• The heart also requires adequate oxygen to perform its function properly
(it beats about 100,000 times in a day, pumping about 7,500 litres of
blood to all the parts of the body! For this it obviously needs a large
amount of energy and a large amount of oxygen in order to maintain
the blood circulation in an efficient manner.
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Intake of Air
• The kidneys too play a vital role in the body. They get rid of unwanted
and toxic waste from the body by filtering the blood and forming urine
which constitutes the waste chemicals to be thrown out of the body.
For this the kidneys consume ~10% of the oxygen available to the body,
though they constitute only 0.5% of body mass,
• Then there are about 600 muscles in the human body35. All of these
require oxygen for contraction which enables efficient movement of the
body.
In fact, all the organs, tissues and cells of the body require an ample
quantity of air (oxygen) for the various metabolic processes to be carried
out smoothly in the body. A decrease in oxygen content in the body leads
to a sub-optimal or less than optimal functioning of the body i.e., the body
is unable to function as efficiently as it should and ultimately succumbs to
ill-health as a result of this.
So, for enhancing the efficiency of all the cells, tissues and organs of the
body, we need to understand what to do to improve the quality of the air
we breathe in and we also need to know the right way to breathe by which
we can take in larger quantities of air with each breath i.e., how to breathe
better.
Improving the Quality of the Air We Breathe

The quality of the air we breathe in has a definite and profound impact on
the health of the body. Polluted air is a major concern in today’s modern
world with its fast pace, increased industry and the aggressive rise in the
number of factories, automobiles etc.
As per WHO data, 9 out of 10 people breathe in air containing high levels
of pollutants and every year, air pollution kills an estimated seven million
people worldwide36. On entering the body, pollutants affect not just the
lungs but also the various organs and organ systems of the body – a third
of deaths from stroke, lung cancer and heart disease are attributed to air
pollution37.
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Improving the quality of air Indoors
• Avoid the household use of substances that may have chemicals polluting
the very air you breathe e.g. mosquito repellent coils, certain cosmetics,
fragrances etc.
• Avoid smoking – it not only damages your own lungs but also those of
others who may happen to inhale the smoke.
• Improve ventilation in the house by keeping windows open and allowing

increased inflow of outdoor air and cross-ventilation of air.
• Various air cleaners are available in the market today that may help
clean the air (though their effectiveness and efficiency may be doubtful).
• Planting shrubs, plants and trees in the vicinity e.g., in the garden or
compound of your house. This would help clean the air around your
home and keeping the windows open would help the indoor air to also
be fresher and cleaner.
Improving the quality of air Outdoors
Pollution of the air outdoors causes exposure to and the breathing in of

small particulate pollutants, 2.5 microns or less in diameter (PM2.5). This
may lead to various chest infections, lung diseases etc. causing ill-health in
those exposed to such poor-quality polluted air.
The following may be helpful in improving the quality of the air we breathe
outdoors:
• Judicious use of motor two-wheeler and four-wheeler vehicles and

increased use of public transport, low-emission vehicles and un-
motorised modes of transport (e.g., walking, going by bicycle etc.)
wherever possible.
• Planting trees and shrubs – this would help clean the environmental air.
One can grow plants like tulsi (holy basil) that emit oxygen in the day
and at night in large quantities around the house, not only making the
area green but also improving the air quality.
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Intake of Air
• Choosing to live in a house located in a clean environment far from

industries and factories that pollute the air is one way to try and
minimise our exposure to polluted air but eventually we would need to
increase awareness about this in all so that we don’t disrupt the inherent
harmony in nature and don’t pollute the environment in the first place
and only then would we truly be able to have better air quality.
How to Breathe Better

(Increase the Quantity of Air Breathed In)
What can we do to take in more oxygen with each breath and help the body
to function as efficiently as possible? Given below are some suggestions for
breathing more efficiently38, 39, 40
• Maintain a proper Posture: The right posture enables proper breathing

in the body in an efficient manner. When sitting or standing, do so
comfortably (without stiffness in the body), keep the body erect and the
shoulders back. Such a posture supports deep breathing with proper
expansion of the chest and abdomen allowing for fullness in each breath.
• Breathe through the nose: When we take in air through the nose, it filters,
humidifies and warms the inhaled air making it suitable for the body
before it enters the lungs.
• Live a healthy lifestyle: Maintaining a healthy lifestyle keeps the lungs

healthy too. Eat nutritious food that will nurture the body and keep it
healthy and avoid habits like smoking which cause direct damage to
the lungs. Inhaling secondary or second-hand smoke, dust, irritants,
fragrance of artificial perfumes etc. is also harmful for the body as
mentioned above.
• Do regular exercise: Regular exercise maintains all the body organs

(including the lungs) in a state of good health and if the lungs are healthy,
they will function better.
• Wear loose and comfortable clothing: When we wear loose fitting clothes,
they allow for proper expansion/movement of the chest and abdomen
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so that we can breathe comfortably and deeply. However, when we wear

tight, restrictive clothes they restrict the free expansion/movement of
the chest and abdomen, making the breathing shallow and less efficient.
• Practice Breath regulation exercises (e.g., pranayama): As mentioned

earlier, breath regulation exercises not only help make the breathing
relaxed and comfortable but also help to regulate the breath in a way that
you will be able to take deeper and fuller breaths thus increasing your
intake of air (oxygen) with each breath and improving the overall health
of the body, simply by taking in deeper and more controlled breaths.
And, with a little practice, this is possible for anyone and everyone to do
and reap the benefits.
Further details about breath regulation and its benefits have been discussed
in the chapter on breath regulation.
Incorporating the above, you may be able to breathe more efficiently – with
this you may also notice a subtle change in your energy level – feeling less
tired at the end of the day, requiring less sleep etc. – good indicators of
being healthy!

1. Take note of your breathing pattern. Is your breath pattern normal (i.e.,
are you breathing with the diaphragm – does your belly go outwards
each time you breathe in and go inwards each time you breathe out)?
Check on your breathing pattern several times a day till the normal/
right breathing pattern becomes a habit for you (you can stick notes or
put an alarm on your phone etc. to remind yourself if necessary).
2. What are some of the ways in which you can improve the quality of the
air you breathe? Make a program for improving the quality of the air
inside your home and also that outside your home – in the vicinity of
your house. Make a list of the things you plan to do to make this happen.
3. At several times during the day, take note of your breathing – is your
breath silent and rhythmic at all times or heavy and jerky at times?
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Intake of Air
Can you notice a change in your breath pattern with a change in your
emotions/feelings?
What can you conclude from this?
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Chapter 16
Intake of Sunlight
After discussing the intake of food, water and air, let us now turn to sunlight!
The sun’s rays provide warmth and light that enhance one’s general feeling
of well-being and stimulate the blood circulation41. But that’s not all. Sunlight
is available to us as a gift of nature (totally free of cost) that we can avail
of and keep ourselves healthy. Yes, sunlight can be therapeutic for us if we
understand how to utilise it.
Benefits of Exposure to Sunlight42-43

Regular controlled exposure to sunlight has been linked to the following
impressive list of benefits:
• Boosts immunity – helps get rid of infections
• Helps form Vitamin D in the body → strengthening of bones (and muscles)
• Heals skin disorders
• Improves mood, reduces depression
• Helps set our day-night cycle (circadian rhythm) in order → Improved

sleep
• Protects from inflammation
• Improves brain function
• Promotes eye health
Of the above benefits, the process of formation of vitamin D is something

we may all be familiar with. Even so, this process is worth recapping here.
Formation of Vitamin D
As mentioned above, sunlight helps form Vitamin D in the body. Vitamin D
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is a vitamin that is essential for the human body. It plays a crucial role in
skeletal development, immune function and blood cell formation in the body
and increases the calcium and phosphorus absorption from food41. Unlike
most essential vitamins which we have to obtain from food, vitamin D can
be synthesized in the skin through a photosynthetic process that requires
sunlight. Decreased exposure to the outdoor sun results in a deficiency of
Vitamin D in the human body (and this is commonly being observed today).
The rays of the Sun reaching us comprise a spectrum spanning from infrared
at one end (which we don’t see but feel as heat) to visible light (which we
are able to see) to ultra-violet (UV) light at the other end of the spectrum
(which we neither see nor feel but which has a significant role to play in the
body e.g., the formation of vitamin D as mentioned above). The UV rays of
the sun can further be classified into UVA, UVB and UVC rays. As sunlight
passes through the atmosphere, all UVC and approximately 90% of UVB
rays of the Sun are absorbed by ozone, water vapour, oxygen and carbon
dioxide; therefore, the UV radiation reaching the Earth’s surface is largely
composed of UVA with a small UVB component44. It is these UVB rays of the
sun that help form vitamin D in the skin45.
While it is a fact that the UVB rays of the sun help our skin to synthesise
vitamin D, it is also a fact that excessive exposure to UVB rays is associated
with an increased risk of various diseases such as skin cancers, cataracts
etc.46. Also, the skin can produce only a limited amount of vitamin D at a
time and once this limit is reached, spending more time in the sun will not
form more vitamin D beyond this limit.
So how much time should we spend in the sun so that it is sufficient to

form ample vitamin D in the body and yet not too much as to cause harm?
An exact answer to this question may not be possible because there are a
number of factors that affect the formation of vitamin D in the body e.g. the
colour of your skin, how much of your skin is exposed to the sun etc.
For instance, people with a lighter skin colour are far more susceptible to the
harmful effects of the UV rays of the sun than darker skinned individuals;
a person with lighter skin colour may have skin damage (sunburn, risk of
cancers etc.) after merely 5-10 minutes of exposure to the intense rays of the
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Intake of Sunlight
sun47. For such individuals, it is said that 5 to 15 minutes of casual exposure

of hands, face and arms to the mid-day sun two to three times a week in the
summer is sufficient to keep their vitamin D levels high41.
On the other hand, persons with darker coloured skin (e.g., people of south
Asian, African descent etc.) would need to spend a longer time in the sun
to produce the same amount of vitamin D as a person with lighter coloured
skin.
Similarly, how long it takes for a person’s skin to burn (become red, peel)
may also vary from person to person.
Thus, though we may not be able to have exact answers, some

recommendations can be made based on what we do know (see below).
Other health benefits

Besides the long list of benefits mentioned above, there is some evidence
of an association between regular exposure to sunlight and a decreased
risk of diseases like arterial hypertension; obesity; type 2 diabetes mellitus,
metabolic syndrome etc., a decreased risk of cancers including colorectal,
breast, prostate, and pancreatic cancer; non-Hodgkin lymphoma; problems
like non-alcoholic hepatic steatosis; multiple sclerosis; Alzheimer disease;
and even several psychiatric disturbances48.
Exposure to Sunlight – When and for How Long?

While sunlight can be extremely beneficial for the health of the body as
mentioned above, we do need to understand how to make use of it in a way
that we can reap all the benefits.
When we spoke about the principles of holistic human health, we saw that
the body is physical in nature and exists as a part of nature; it does not
exist in isolation. Therefore, it is impacted by the rest of the physical units
in nature. For instance, as the sun comes up with the start of a new day,
the planet starts heating up – this has an impact on plants, trees etc. The
human body is no exception to all this; it is also impacted by exposure to
185
sunlight (sunlight for 20-30 minutes a day is not quite the same as being in
the sun for hours together at a stretch!). Similarly, the human body is also
impacted by the change in intensity of the sun’s rays falling on the earth at
different times of the day.
So, the same sunlight which could be therapeutic in the early morning hours
may become extremely harmful if you expose your body to it during the
hours of peak heat (10 am – 2pm). Our ancestors already knew this way
back and therefore recommended exposure to the early morning sunlight
(by which we can reap the benefits of the sun’s rays without the harsh and
harmful effects of the mid-day sun). Science today corroborates the same
- that the more harmful UVB rays of the sun are at their maximal intensity
between the hours of 10 am and 4 pm so it is best (as far as possible) to
limit exposure to the sunlight during these hours49.
So when should you expose your skin to the sunlight? Preferably during the
early hours of the morning when the sun’s rays are not so harsh or damaging
– anytime between sunrise and 8 or 9am but certainly before 10am.
Solar Cooking
Not only is it beneficial to expose the skin to sunlight but it is also beneficial
to cook the food we eat with the help of the warmth of sunlight (in a solar
cooker)! If you have the availability of ample sunlight where you reside,
you can cook foods like rice, lentils etc. in a solar cooker – this ensures
the cooking of food at a very slow and gentle pace with lower heat (as
compared to cooking on a gas burner), resulting in tastier and healthier
foods that are far more nourishing for the body.
Hazards of too Much Sun at the Wrong Times

When UV light enters skin cells for prolonged periods, it can harm the DNA
(genetic material) of the cells and this damage to the DNA leads to changes
in the cells such that they start growing and dividing rapidly resulting in the
formation of tumors which could even be malignant (cancerous).
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Intake of Sunlight
Some of the health problems that have been linked to overexposure to the
UV rays of the Sun are skin cancers (melanomas and non-melanomas),
premature aging and other skin damage, cataracts and related damage to
the eyes and suppression of the immune system50.
So while limited exposure to the early morning sunlight is certainly beneficial

for health and can be done on a regular basis, excessive exposure to
sunlight especially later in the day (between 10am and 4pm) when there is
a predominance of the harmful UV rays can be very damaging and should
best be avoided (as mentioned above).
If you must be out in the harsh mid-day sunlight, be sure to take the following
protective measures to limit the exposure of your skin to sunlight:
Protective measures from Harmful UV Rays:

• Stay in the shade. Limit sun exposure, especially between 10 a.m. and
4 p.m., when sunlight is most intense.
• Protect your eyes. Choose sunglasses that protect the sides of your
eyes and that guard against both UVA and UVB rays of the sun.
• Wear Protective Clothing: Long-sleeved shirts, pants, a wide-brimmed
hat and sunglasses are useful.
• Use Extra Caution Near Water, Snow and Sand: Water, snow and sand
reflect the rays of the sun, making them more intense and increasing the
risk of damage to the skin, eyes, etc...
• Avoid sunlamps and tanning beds: Tanning beds and sun lamps use
special light bulbs that speed up tanning but also deliver harmful UV
rays, increasing your risk for skin damage and cancer.
• Use sunscreen: Apply sunscreen 20-30 minutes before going outside

especially if you plan on being in the sun for a long time or you are in a
mountainous region where the sun’s rays are more intense. A sunscreen
with sun protective factor (SPF) 15 or higher for protection from both
UVA and UVB rays of the sun may be sufficient for dark skin. For very
light coloured skin (e.g., in Caucasians), a sunscreen with SPF 30 (or
higher) could also be used.
187
Thus spending time in the sun can bring with it many benefits for us in terms
of better health, provided we do so at the right time and do so judiciously.

1. What are some of the benefits of spending time outdoors and being
exposed to the early morning sunlight?
2. What is the best time in the day for exposing the body to sunlight?
3. Make a program for getting some fresh outdoor air and early morning
sunlight daily e.g., by going for an early morning walk daily.
Do you notice an impact of this on the body – e.g., do you feel alert or
drowsy for the rest of the day? Do you notice any impact on your mood
for the rest of the day?
Write down your observations. Do this exercise daily at least for one
week. What conclusions do you draw from this exercise?
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16. Bawa AS, Anilakumar KR. Genetically modified foods: safety, risks and public concerns—a review.
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fda.gov/food/cfsan-constituent-updates/fda-removes-7-synthetic-flavoring-substances-food-
additives-list (accessed on 21 May 2020)
18. P.V.Sharma, (ed. 2014) Charaka Samhita, Vol.1., Sutra Sthana, Chapter 26, Verse 86-101,
Chaukhambha Orientalia, Varanasi, p.190-191.
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Chakrapanidatta). Chaukhamba Sanskrit Sansthana, Varanasi.2017, Vimanasthana, Chapter 2,
Verse 3, page no. 238.
Chakrapanidatta). Chaukhamba Sanskrit Sansthana, Varanasi.2017, Vimanasthana, Chapter 1,
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(accessed on 14 May 2020)
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India. 2014;70(4):377-379. doi:10.1016/j.mjafi.2013.11.011
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and Sulfate. Washington, DC: The National Academies Press.
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24. Y.T. Acharya and Narayana Ram Acharya Kavyatirtha Sushruta Samhita, repr., Sutrasthana, Chapter
46, Sutra 482, Chaukhambha Surabharati Prakashana, Varanasi, 2008, p.249.
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26. Pt. Hari Sadasiva Shastri Paradakara, Asthanga Hridaya of Vagbhata, repr- Sutrasthahana,
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edition-2010, ISBN:978- 93-80326-76-4.p.65
27. Mishra Brahmashankara, Bhavaprakasha, repr., Poorvkhanda, Chapter 5, Sutra 157, Chaukhamba
Sanskrita Bhavan, Varanasi, 2012, ISBN: 81-86937-43-9,p.128.
28. V.B. Preethi Sudha, Sheeba Ganesan, G.P. Pazhani, T. Ramamurthy, G.B. Nair, and Padma
Venkatasubramanian, Storing Drinking-water in Copper pots Kills Contaminating Diarrhoeagenic
Bacteria, JHPN, 2012 Mar;30(1):17-21
29. Lung Volumes, Teach Me Physiology, Available at https://teachmephysiology.com/respiratory-

system/ ventilation/lung-volumes/ (accessed on 10 May 2020).
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health/ normal-respiratory-rate (accessed on 9 May 2020).
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pollution#tab=tab_1 (accessed on 07 May 2020)
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proper- breathing-brings-better-health/ (accessed on 10 May 2020).
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https://patrikedblad.com/habits/how-to-breathe/ (accessed on 10 May 2020).
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Intake of Sunlight
40. Taking a Better Breath, Available at https://www.healthline.com/health/how-to-breathe#better-

breathing- tips (accessed on 10 May 2020).
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2016 Dec; 97:34-37. doi: 10.1016/j.mehy.2016.10.011. Epub 2016 Oct 19. PMID: 27876126.
43. Mead MN. Benefits of sunlight: a bright spot for human health [published correction appears in
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191
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Part V

in the Body - II
193
194
Chapter 17
Daily Routine
(Including the Health Tracker)
In the previous section you were introduced to a proposal regarding a

program for health. You saw how this program can be used for maintaining
health in the body by implementing the recommendations for health based
on the health principles (derived from an understanding of the reality). The
first part of this program for health (Intake) was then discussed in detail.
We now come to another very important part of this program for health –
the daily routine i.e., what time we get up in the morning, when we go to the
toilet, what are our meal times, when we sleep etc.
Program for Health - Routine (Lifestyle)
Breathing

Figure - 17.1
195
So in the program for staying healthy (A), our daily routine is the next
important thing we will be focusing on.
Have you ever noticed how the leaves on plants and trees seem to ‘open
up’ as the sun comes up and tend to ‘close’ when the sun goes down; how
birds wake up and start chirping at the crack of dawn? In fact, if you look
around, you’ll see that everything around you behaves a certain way at a
particular time of the day or night. If you recall, we had mentioned that,
though we may not be aware, the human body is a material unit that follows
the material laws of nature. What this means is that just like everything else
in the environment, your body also responds to the sunlight (different times
of day) and the darkness (night time) in a definite way.
If we understand this, take the cues from nature and synchronise our waking
up, eating, being active, sleeping etc. with the natural rhythms, we can keep
the body in harmony (good health) almost effortlessly.
Daily Routine - in Harmony with Nature (Circadian Rhythm)

6 AM
Cleansing Time Breakfast Time
Wake-up time (~1½ Hrs before sunrise)
Waste Removal
(Detoxification through Kidneys..) Air-Space Earth-Water
2 AM 10 AM
(Vata) time (Kapha) time
Regeneration and Repair

(Liver Detoxification) Lunch Time
Fire-Water Fire-Water
12 Midnight (Pitta) time (Pitta) time
12 Noon
Deep Sleep Maximum Agini
(Digestive Fire)
Earth-Water Air-Space
(Kapha) time (Vata) time 2 PM
10 PM
Bed Time
Absorption and
Assimilation
Dinner Time
6 PM
Figure - 17.2
The diagram above illustrates a daily routine in synchronisation with the

patterns of nature. We shall look at this in a little more detail and try to
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Daily Routine
understand the significance of the various processes going on in the body at

specific times of the day and night. We will also try to understand logically,
the answers to questions like - why is waking up at a particular time so
important; why is it important to go to the toilet in the morning, how is
eating at a particular time linked to better digestion of the food consumed,
why should one sleep early at night…. and many such questions you may
have.
Waking Up Before Sunrise

You may be familiar with your mother or grandmother insisting that you
wake up early in the morning. You may also have heard the statement ‘Early
to bed and early to rise makes a man/woman healthy, wealthy and wise’!
“So what’s the big deal if you wake up later in the day?” you might ask. Is
there any real advantage to waking up early? Why bother with trying to
wake up early, especially when you’ve been up studying till late at night. You
can always catch up with the morning activities later in the day…. Not true!!
Here’s what waking up early in the morning before sunrise does for you
(don’t just take our word for it, try and experiment with this for a few days
before drawing your own conclusions):
1. You wake up fresh and alert (provided you’ve had a good night’s rest
the previous night) (for more details on sleep check out ‘sleep’ further
ahead)
Make the effort to wake up early for two or three consecutive days
(ensure that you go to bed early the previous night). Notice anything?
Now perhaps go back to sleeping till late for a day. See any change? You
may notice that when you’re up early, you wake up fresh and alert while
when you wake up late you tend to feel groggy, lethargic and tired.
2. You have easier and more complete evacuation of the bowels (as also
all natural urges)
Once you start waking up early and having an early bowel movement,
you’ll be able to notice how much more light and active you feel. You will
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also be able to notice the sharp contrast on days that you don’t have
an early bowel movement – you may find that you feel heavy, dull and
sluggish. Nature also supports having a bowel movement earlier in the
day – gut activity increases soon after waking up in the morning and this
increase in gut activity is associated with an increased blood flow in the
region of the gut - all this helps one to have an easy and more complete
bowel movement1,2 (as discussed in ‘intake of water’, you can also drink
some warm water at this time and it will aid the natural process of the
bowel movement).
3. You’re more alert and active throughout the day
The alertness and freshness we’ve been talking about lingers for the
entire day allowing you to be more active and yet feel less tired at the
end of the day!
4. Calm, quiet and peaceful time – ideal for introspection as also for study
If you’re in the habit of studying till late at night, you may feel that’s the
only time when you’re able to concentrate undisturbed. However, if you
give a trial to studying at dawn, perhaps you will realise that at this time
you not only are undisturbed (as most people are still asleep) but also
that you tend to grasp and retain what you study faster and better. This
time of day has been associated with better concentration and memory.
Also, this is your own time – time to plan the day, to study, meditate,
reflect and introspect. The calm and freshness of the air at this time is
extremely conducive for such practices that can help you deal with day-
to-day situations that may currently be leading to a build- up of stress
within you.
5. Synchronises the internal clock (circadian rhythm with the natural rhythm
of day and night)
When you wake up before dawn every day, your body starts getting
aligned to the natural day and night rhythm. This helps to be active during
the day, getting tired by nightfall and sleeping better at night. When
the body is thus aligned to the natural day and night rhythm, all body
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processes like those of digestion, excretion/elimination, regeneration

etc. work smoothly and efficiently.
6. Better health and longer life span for the body
When body processes thus work more efficiently, a natural outcome of

this is better health and longevity.
7. Better mental health
Waking up early in the morning, besides having all these beneficial effects
on body health, also impacts the mind/mental health of an individual in a
very positive way. This is the first and foremost step of your daily routine
that can help you opitimise your energy thus maximising your physical and
mental capabilities.
In fact, if you get in the routine of going to bed early and not sleeping during
the day, you’ll find that you naturally come awake early in the morning, not
only well rested but even without the help of clocks or mobile ‘phone alarms.
So what’s the best time to wake-up?
In the Indian tradition it is said that the ideal time to wake up is in the
‘brahma muhurta’ or ~ 1 ½ hours before sunrise. How this calculation
works3,4 is that the night is said to have 15 muhurtas and each muhurta is
48 minutes long so waking up in the Brahma Muhurta means waking up in
the penultimate (last but one) muhurta of the night or, to be precise, 1 hour
and 36 minutes (48+48 minutes) before sunrise. What this means is that if
sunrise for you is at 06.00 am, then the ideal time for you to wake-up would
be between 04.24 and 05.12 am. The time at which the sun rises will differ
from place to place hence the ideal time to wake-up will vary accordingly,
depending on where one lives. Initially, waking up this early may take some
effort and getting used to but very soon it will become effortless and seem
like the most natural thing.
What’s special about brahma muhurta?
Research tells us that at this time (prior to dawn), nascent oxygen is available
in the atmosphere5 which has the ability to combine with the haemoglobin
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in the blood more readily. This is what leads to an increase in our immunity
and makes us more energetic and active when we wake up early.
Scientific studies have also shown that children who rise early are more
active than those that wake up late6 and that waking up late messes up
our daily rhythm leading to tiredness, impaired alertness and performance,
disorientation, gastrointestinal problems, loss of appetite, and inappropriate
time of defecation2.
So now that you know the significance of early rising, the next time your
mother or grandmother tells you to wake up early, don’t just shrug it off! You
know better – jump out of bed and into the start of a beautiful day!
Observing Yourself and the Body on Waking Up

As soon as you wake up, you may be able to notice that thoughts are going
on within you. Something or other is constantly going on in your imagination.
Try to look at the imagination – to look at the thoughts; to try to see the
feeling behind the thoughts. Do you feel calm and comfortable or tense and
agitated?
After observing the Self for a few minutes, you can then shift your attention
to what’s happening in the body. There will be several signals from the body
that can tell you a lot about the various body processes e.g., if the food
from the previous day has been digested well or is causing some flatulence,
stomach pain etc. indicating indigestion; if the body appears relaxed and
well rested or are the muscles tense and so on.
You need not spend a whole lot of time on this – 5-10 minutes should be
sufficient. Let us talk a little more about how to do this.
Few Suggestions:
1. Wake up before sunrise.
2. Sit in any comfortable posture (e.g., cross legged or in ‘Sukhasana’)
3. You may keep your eyes open or closed and start observing.
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4. Observe your thoughts.
5. Just observe without passing judgement, without trying to change what

you observe
6. Now observe the body
What to observe/pay attention to:
1. Observe what is going on in the mind. Observe your thoughts – what

are you thinking at this moment? Just observe – don’t try to resist any
thoughts. Just keep watching and allow them to come and go. Watch
patiently until they die on their own.
2. Try to observe the feeling at the base of the thoughts.
3. Now observe if you feel rested and relaxed or tired and tense? Have you
slept well?
4. Does the body appear to be light and ready to act on your command or
does it seem to be sluggish and heavy?
5. Do a quick mental scan of the body – what is the status of the body? Any
aches or pains, joint stiffness etc.?
6. Observe your breath pattern. Are you breathing the right way (abdomen
coming up on inspiration and going down on expiration)?
7. How are the various body parts functioning? For instance, does the food
you ate the night before seem to have been fully digested or do you
have residual symptoms like stomach pain or headache perhaps due to
gas, heartburn due to acidity etc.
Bringing about a conscious change:

Reflect on your imagination – what is going on within you. Observe your
thoughts. Try to observe the feeling at the base of the thoughts; observe
with this feeling, are you comfortable within or uncomfortable within – are
you calm and peaceful or agitated and disturbed? Based on these feelings,
you have some thoughts and based on the thoughts you have certain
expectations regarding the outside world.
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With this imagination that is going on within, continuously, observe that you
interact with the body and the world outside only sometimes. So, while your
imagination is going on continuously, your interaction with the body (and
the world outside) is only occasionally – as you think necessary.
For example, when you come awake but are still in bed, you may notice
that you are busy with your imagination. The body is still and lying in bed
but your imagination is very active. You may be thinking about all that is
likely to happen later in the day after you get out of bed and get ready,
go to college, to work etc. and you may be busy with this imagination for
more than an hour before you finally interact with the body momentarily, as
needed – to give instructions to the body to get out of bed, wash the face,
drink water etc.
Now, reflect on the body – observe the signals, the sensations taking place
in the body. Reflect on what is or isn’t going right in the body (i.e., on the
harmony/disharmony in the body) and observe what instructions you are
giving to the body – the instructions you are giving to the body, are they
correcting the disharmony or making it worse??
Observe what is naturally acceptable to you - to keep the body healthy

or unhealthy? To take responsibility for the body or to merely indulge in
sensations (e.g., taste) without taking any responsibility for nurturing,
protecting and rightly utilising the body? When you have the feeling that is
naturally acceptable to you, you take responsibility for the body and give
the body the right instructions. The body follows these instructions (it has no
choice but to do so) and this leads to health in the body.
Just a few minutes of this self-observation in the morning can help you be
calmer, more relaxed, more organised, alert and energetic for the rest of the
day. Try it out for a few days and note any changes you can perceive.
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Daily Routine
Cleansing Processes
Once awake and having observed the Self and the body by the Self, it is
time to aid the body in its cleansing processes.
As mentioned earlier, the body has natural processes that cleanse it. These
cleansing processes are a part of the body’s natural self-organisation. If
we understand these cleansing processes and aid (assist) them, it helps to
keep the body in harmony. When we do not understand these processes
and keep violating or going against them, the body goes into disharmony.
So let us understand these processes of cleansing that are naturally taking
place in the body and how we can assist them to keep the body in harmony
(health).
Cleansing of the Bowels
After waking up and observing the signals in the body, observing the
instructions you are giving to the body (knowingly or unknowingly) and
after observing whether your thoughts are in accordance with your natural
acceptance, it is time to pay attention to the natural urges of the body like
bowel movements, urination etc.
The Urge to have a Bowel movement:7,8

Ever wondered how and when you get the urge to have a bowel movement?
To understand this, it would help to understand a little bit about the process
of digestion, absorption and the formation of the waste matter.
After food is digested (starting from the mouth, continuing in the stomach
and ending in the small intestine), nourishment from the food is absorbed
in the small intestine. Most of the digestion and absorption is complete
by the time the ‘food’ leaves the small intestine. What’s left is whatever
was not digested or absorbed as food. This moves further down the gut
into the large intestine or colon. Here in the large intestine, the water and
electrolytes (salts) required by the body are absorbed from this remaining
matter and whatever is indigestible is fermented by bacteria. Now what
remains is waste matter that the body has no use for (faeces/stool). Thus, it
is in the large intestine or colon that the stool is formed and stored.
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The muscles in the colon contract in waves (peristalsis) to move the stool
further down towards the rectum. When enough stool moves to the rectum,
it leads to the stretching of the rectal walls and this causes the urge to have
a bowel movement. Once this urge is there, one may or may not act on it. If
one acts on the urge, one can voluntarily apply pressure by straining down
and evacuate the stool from the rectum and out through the anus.
How often to have a bowel movement and when’s the right time?
The right time to have a bowel movement is after waking-up and spending
a few minutes interacting with the body as discussed above. Why is this the
right time? Because nature seems to have intended it to be this way and
there are a lot of benefits to this as listed below.
It has been shown that the muscle activity in the colon (i.e., the colonic
contraction/peristalsis) increases significantly when one wakes up in the
morning9. This aids the process of having a bowel movement. Though science
does not yet have a full answer to why and how the increased activity in the
colon takes place on waking up in the morning, one can consider it to be
another of the body processes that reflect the body’s self- organisation (see
the chapter on ‘Universal health Principles”).
Thus, having a bowel movement soon after waking up early in the morning
is ideal; even two bowel movements a day (one in the morning and one in
the evening) are normal. In fact, studies have shown that while the majority
of people tend to have a bowel movement in the morning, a smaller number
also tend to have one in the evening10.
How long should it take to have a bowel movement?
You should not have to spend more than 5-7 minutes in the toilet to have a
bowel movement11, 12. If it is taking you longer, check if you’re doing all the
right things to regularise your bowel movements as given below.
Significance of regular and timely bowel movements:
Having regular bowel movements is a sign of a healthy digestive system7. It

has many benefits:
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1. A better (more complete) evacuation of the bowels
An early morning bowel movement leads to more complete evacuation

of the stool as a result of two associated processes that naturally aid
this:
a. An increased rhythmic movement of muscles (peristalsis) in the colon

soon after waking up in the morning
b. A natural increase in blood circulation to the large intestines in the

early morning
If one waits till later in the day, one has to have a bowel movement
without the aid of these two processes. Also, since water gets absorbed
from the stool collected in the large intestine, the stool becomes drier
(remember it’s not just outside that it’s hot- the heat attribute in the
body is also increasing as the day progresses). Because of this, the dry
stool gets hardened and does not get evacuated as easily and this leads
to an incomplete evacuation.
2. Less risk of constipation
If one becomes habituated to regular bowel movements in the morning,

there is a far lower chance of having constipation (difficulty in passing
motion that is usually associated with the hardening of the stool).
On the contrary, irregular and untimely attempts at evacuation lead to

the hardening of stool and incomplete bowel emptying as mentioned
above, leading to the accumulation of stool in the colon. If this keeps
happening frequently, over time it is associated with problems like high
blood pressure as discussed below.
3. Less risk of lifestyle disorders (e.g., high blood pressure,

cardiovascular disease etc.)
Did you ever notice what happens to food (e.g., fruit/vegetables) when
left outside in the hot sun during the day? You will notice that it dries
up –as if the water has been sucked out of it and it seems to shrivel up
and lose its freshness.
205
The environment inside your body is not that much different – in fact, it’s
not just hot but hot and humid inside the bowels (almost like a tropical
rain forest!). And in hot and humid weather, things rot easily.
Even the waste matter, if not removed from the body in a timely manner,
tends to rot and decay and the longer it stays in the colon, the more
chance there is of toxins from this waste matter getting recirculated into
the blood stream. This has been associated with high blood pressure
and cardiovascular ailments (frequency of bowel movement is inversely
associated with prevalence of hypertension and cardiovascular
mortality13,14).
What you can do to regularise your bowel movements:

If you find that you’re not able to have a bowel movement in the morning
with ease, rather than spending more time in the bathroom or straining in
the attempt to have a bowel movement, make sure you’re doing some of the
following things that will help ease the process:
1. Intake of fibre foods

Consume ample foods that are rich in fibre (whole grains, fruit and
vegetables)
Avoid heavily processed foods like Maida (white flour), bakery goods,
flour that is ground very fine rather than coarse etc. These tend to stick
to the walls of the intestines and are not easily excretable by the body.
2. Intake of ample water

Consume a sufficient amount of water in the course of the day, preferably
more in the first half of the day. This helps in the digestion of the food you
have consumed and also helps in the ease of movement of the remains
down the intestinal tract.
Avoid drinking too much water just before or after the meal as this
dilutes the digestive juices, thus interfering with the process of digestion.
3. Drink a glass or two of warm water soon after you wake up

When you do this, you aid the natural tendency of the body to have
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a bowel movement in the morning – warm water helps stimulate the

peristaltic movements in the intestines.
4. Regularise your sleep –wake cycle

Even as you sleep, the small and large intestines work together to process
whatever food is left over from the previous day so that you wake up
fresh and have the urge for a bowel movement ~ in about half an hour
after waking up. You can aid the body in doing this efficiently by having
dinner early (by about 7pm) and going to bed early (by about 10 pm).
Sleep disturbances disrupt the internal clock in the body and interfere
with the colonic activity that normally occurs soon after waking up. So
wake up early in the morning and sleep well in time (by 10 pm). When
you do this, you will find that you naturally get the urge to have a bowel
movement in the morning soon after waking up.
Avoid late night dinners and staying up till late at night – this not only
makes it harder to wake up early because you’re not fully rested but it
also disrupts the entire sleep –wake cycle and all the body processes
linked with it (including the bowel movement).
5. Include some exercise in your daily routine
Daily exercise is extremely beneficial in regularising the bowels. If you’re

able to work with nature (gardening, planting trees, growing crops etc.)
you will find it very useful. You could also combine this with a warm-up
comprising some light stretching exercises, yoga or walking, running,
jogging etc.
6. Try using an Indian style toilet
Using an Indian style toilet involves squatting (sitting on the heels) when
attempting a bowel movement. In this position, the knees are at a higher
level than the hips and there is a greater angle of flexion at the hip joint
(as compared to when one sits on a western style toilet seat). This aligns
the rectal-anal passage in a straight line such that it becomes easier
to have a bowel movement without straining. Hence this is the ideal
position to use when attempting a bowel movement.
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If you don’t have this option and need to sit on a western style toilet
seat, you can place your feet on a foot stool ~ 20-30 cm (8-10 inches)
high while sitting on the toilet seat. This increases the angle of flexion
at the hip bringing the body to a position closer to the ideal position
of squatting. You can also lean forward and hold onto your ankles. In
this position there is a natural and gentle increase in pressure in the
abdomen without having to strain15,16.
7. When you have the urge to have a bowel movement, don’t suppress
it
Ignoring or suppressing the urge to have a bowel movement is one of

the main reasons for constipation and irregular bowel habits (see ‘what
happens if you suppress the urge to have a bowel movement’ below).
8. Pay attention (yes, even when in the toilet for a bowel movement)
Paying attention is important here too!
Avoid keeping books, magazines etc. in the toilet. This makes you end
up spending a lot of time in the toilet but to no advantage - the reading
material distracts the mind and ends up shifting your focus from the
task at hand, thus interfering with and hindering the process.
Hygiene after a bowel movement:
Needless to say, that once the natural urge to pass urine or have a bowel
movement has been addressed, it is extremely important to maintain
hygiene so wash the area and the hands well.
What happens if you suppress the urge to have a bowel

movement?
If one attempts to voluntarily stop the urge to have a bowel movement, one
can. And it’s ok to do this one odd time (e.g., when there is no bathroom
available to you) but it’s not a good idea to make a habit of this. Here’s why:
When a certain quantity of stool reaches the rectum, that’s when you get the
urge to have a bowel movement. However, if you suppress this urge, the stool
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is pushed back up from the rectum to the colon by reverse peristalsis17. This
stool will now stay in the colon till the next large peristaltic wave attempts
to again move it down into the rectum. While the stool stays stored in the
colon, water is again absorbed from it making it drier and harder18.
This harder and drier stool causes difficulty when a bowel movement is
attempted (constipation) and if the urge to have a bowel movement is
suppressed frequently, one becomes habitually constipated.
Along with constipation come other associated problems e.g., the formation
of a ‘fissure’ (the tearing of the tender skin around the anus due to the
hardened stool) resulting in pain and the passing of blood in the stool19.
Constipation also leads to a tendency to push when you attempt a bowel
movement which results in the swelling up of veins around the anus
(‘haemorrhoids’ or ‘piles’) causing pain and bleeding20.
Habitual constipation and impaction of stool in the colon is also associated

with the collection of urine in the bladder and difficulty passing urine, often
resulting in urinary tract infections.
Another common problem which may occur but which one may not become
aware of is that the repeated suppression of the urge to have a bowel
movement makes the rectum less sensitive to the collection of stool21. What
this means is that signals from the rectum informing that it is time to ‘go’ are
no longer sent (i.e., you don’t even feel the urge to have a bowel movement)
until a much larger quantity of stool collects, making the problem worse.
All of these problems can be avoided simply by paying attention to the

signals from the body (in this case, the urge for a bowel movement) and
acting on them and if you don’t have much success, ensuring that you’re
taking care of the eight steps listed above. These are bound to help regularise
your bowels without the need for medication.
Cleansing of the Mouth and Oral Cavity

(Oral Hygiene)
This is another cleansing process that forms a part of our regular daily
routine.
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Oral Hygiene includes:

Cleansing of the teeth & gums
Cleansing of the tongue and
Cleansing of the entire oral cavity
Cleansing of teeth and gums:

We all have bacteria that are naturally present in the mouth. By themselves
these bacteria may do no harm but if food particles remain stuck in the teeth
after we eat, these food particle remnants mix with the bacteria to form a
sticky layer referred to as ‘plaque’. The more sugary and sticky sweet foods
we eat, the more the bacteria multiply and the more acid they produce.
If this plaque layer is not removed from the teeth, the acid in it erodes the
minerals from the enamel (the hard outer layer of the teeth). This is what
leads to cavities or holes through which the bacteria and acid then erode
the deeper layers of the teeth. When plaque develops under the gums and
on the roots of the teeth, it can also lead to gingivitis or gum disease and a
breakdown of the bones supporting the teeth.
Eventually the plaque gets calcified, hardened and discoloured forming what
is known as ‘tartar’. While the plaque layer is soft and can easily be removed
as it forms, tartar is much harder and a lot more difficult to remove.
All these problems of cavities in the teeth, gum disease etc. can be prevented
by regular cleaning of the teeth and gums with regular removal of the
collection of plaque.
Besides preventing infections and cavities in the teeth, regular cleansing

also removes other dirt from the teeth, tongue and mouth and gets rid of
foul odour in the mouth leaving one feeling fresh.
How often should you clean your teeth?
It is advisable to clean the teeth at least twice a day -once in the morning
after taking care of the natural urges and once after having food at night,
before going to bed. While most people do clean the teeth in the morning,
many don’t see the significance of doing so in the night.
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The fact is that cleaning the teeth at night is even more important because
once you go to sleep, the mouth remains closed all night and if food particles
are remaining in the mouth when you go to bed, the bacteria in the mouth
will have a whole lot of material to attack and will be active all night in the
closed mouth.
What to use for cleaning the teeth – Toothpaste or Herbs?
While commercially available toothpaste is the one that is commonly used

by most for cleaning of the teeth and several brands of toothpastes are
available in the market, many contain chemical additives (e.g., fluoride,
triclosan, saccharin, carrageenan, aspartame, parabens, sodium lauryl
sulphate (SLS), propylene glycol etc., to name a few)22, 23, 24, 25, 26.
These chemicals have been scientifically shown to be harmful when used

in excess. For instance, the chemicals used in teeth ‘whitening’ toothpastes
may harm not only the enamel of teeth but also the soft tissues, resulting in
possible irritation of the oral mucosa, ulceration and circumoral dermatitis27
(rash on the skin around the mouth).
Most often chemical additives to toothpastes have no significant role in

cleaning the teeth and are added as preservatives or merely to make the
tooth paste look attractive, prevent liquefaction, generate foam etc. so while
toothpaste is convenient to use, there may be some questions regarding its
safety and utility as a teeth cleanser.
Use of herbs for teeth cleansing:
There are various natural herbs that have traditionally been used for
cleansing of the oral cavity and for strengthening and protecting the
teeth and gums. Many of these options are available to us even today, for
example neem twigs, Nimba (Azadirecta indica, Karnja (Pogamia pinnata)),
Madhuka (Glycyrrhiza glabra) and Khadira (Acacia catechu) to name a
few28, 29, 30, 31, 32, 33.
Why use herbs? Do they really work?
These are some questions that may come to your mind. Scientific evidence
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tells us that there are several advantages to using such natural substances
for oral hygiene. Research has shown that the twigs of the many natural
herbs that were traditionally used as chewing sticks in India (in lieu of
toothpaste) have medicinal and even anti-carcinogenic properties and that
they help prevent several oral and systemic diseases34.
In 1998, Venugopal et al studied and analysed a total of 2000 children (in

the 1-14 year age group) in Mumbai for the prevalence of dental caries. They
found that the children who were using Neem twigs for cleansing of the
teeth and oral cavity were less affected by dental caries25. This is because
neem has anti-bacterial and anti- microbial properties.
Besides preventing plaque and dental caries, chewing of neem twigs can
have several other advantages – it helps maintain the alkaline levels of
saliva, can treat sore throats, mouth ulcers and inflamed and swollen gums
providing relief. It also whitens the teeth and relieves toothache. In fact,
the varied benefits of neem have now been recognised the world over. And
the biggest advantage of chewing on neem twigs is that, being used in its
natural form, it has no side-effects!
How to use the herbal twig for cleaning teeth35,36,37
Holding the washed twig in your hand like a brush, chew on ~ one inch of
one end of the twig. Keep chewing on it till its fibres separate and become
almost like the bristles of a tooth brush. This will take a while so you can go
about doing other things while chewing on the twig.
Once the fibres have separated out, the twig can be rubbed on the teeth
and gums much like a tooth brush, taking care to rub gently so as not to
hurt the gums while rubbing. Each tooth can be scrubbed individually in this
manner.
Powders that can be used for cleansing of teeth:
Just as herb twigs can be used directly, the powdered form of many herbs
can also be used for cleaning of teeth e.g., powdered Saindhava (rock salt)
mixed with oil, powder of burnt coconut shell mixed with a powder of lavang
(clove) and rock salt, powder of Trikatu–a combination of Shunthi (Zingiber
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officinale/dry ginger powder), Maricha (Piper nigrum/black pepper) and

Pippali (Piper longum/long pepper) mixed with honey or a powder of Tejovati
(Zanthoxylum alatum Roxb./toothache tree)38, 39. These can be procured
from any local grocery store or in prepared form, from an Ayurvedic store.
Powders for cleansing of gums
After the cleaning of teeth, the gums can also be cleaned by rubbing them
with similar herbal powders, taking care not to hurt the gums. One example
of such a powder made from a combination of herbs is—
i. A fine powder made of 10 herbs namely -
— Vapya (Kustha-Saussurealappa)
— Trikatu i.e. Shunthi (Zingiber officinale), Maricha (Piper nigrum) and

pippali (piper longum),
— Triphala i.e. Haritaki (Terminalia chebula), Vibhitaki (Terminalia bellerica)

and Amalaki (Emblica officinalis) and
— Trijataka (cinnamon, cardamom and Cinnamomum tamala)
This powder can be taken mixed with honey40
Cleaning (scraping) of the tongue41, 42, 43, 44
This is another traditional method of cleansing that may or may not be

widely practised today but has several benefits:
Regular scraping of the tongue helps remove food particle remnants that
get deposited at the root of the tongue after eating. When these food
particle remnants are removed and the tongue is clean, there is less chance
of bacteria acting on food remnants and causing diseases of the tongue,
teeth and oral cavity.
Prevents foul odour of the mouth – As tongue cleaning removes food particle
remnants, preventing bacterial action on them, it helps prevent bad mouth
odour.
May lead to enhanced taste of food – Since tongue cleaning removes the
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food remnants stuck on the tongue (and on the taste buds of the tongue),
it allows more of the clean surface of the taste buds to come in contact
with the food you eat, leading to an enhanced sensation of taste. So you
may find the same food tastier and appreciate it more, after cleaning the
tongue!
What to use for scraping: Tongue scrapers are freely available. Care
should be taken to select ones that are curved and not sharp edged. Choose
a tongue scraper made of metal (e.g., gold, silver, copper, steel or brass).
Avoid those made of plastic.
The soft twig that you used like a tooth brush can also be used to scrape
the tongue. Using any of these materials, one can gently scrape the tongue.
How often to scrape: Like it is important to clean the teeth twice a day, it
is also important to scrape the tongue twice daily – once in the morning and
once at night before going to bed.
Cleansing of the mouth (oral cavity):
The entire oral cavity can be cleansed with the help of a swishing around
of oil or medicated liquid in the mouth – a process termed “Oil pulling”. Oil
pulling is another traditional practice with many benefits45, 46, 47.
Benefits of oil pulling (what it does for you):
The most important thing that oil pulling does is that it helps get rid of
harmful bacteria in the mouth. This one thing leads to the many other
benefits of reducing plaque, tartar and dental caries (cavities in the teeth).
By decreasing inflammation in the mouth, it also improves the health of
the gums, preventing gingivitis. As a result of all these, it decreases and
prevents bad breath!
It is a simple process – take a tablespoon of oil into the mouth and swish it
around in the mouth for about 15-20 minutes, much like a mouth wash. Then
spit the oil out and rinse the mouth with plain water. The oil you use could be
sesame oil, coconut oil or any other natural oil or you could use a medicated
oil e.g., ‘Arimedadi taila’.
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Oil pulling can be done after taking care of the natural urges and cleaning
of teeth and tongue in the morning and again at night before going to bed.
So, this is a procedure that is simple, extremely beneficial and worth adding
to your daily routine.
Cleansing of the Sense Organs

Just as it is recommended to clean the tongue daily, it is also recommended
to cleanse the organs pertaining to all the five senses daily:
Cleaning of tongue (pertaining to the sense of taste) – discussed in ‘Oral

hygiene’ above
Cleansing of the eyes (pertaining to the sense of vision)
Cleansing of the nose (pertaining to the sense of smell)
Cleansing of the ears (pertaining to the sense of hearing) and
Cleansing of the skin (pertaining to the sense of touch)
We will look at these one by one.
Cleansing of the Eyes
We tend to put our eyes through a lot of rough use daily leading to strain on
the eyes e.g., working long hours in front of computer screens, looking at our
mobile ‘phones throughout the day, reading in poor light, watching TV while
in a bad posture (e.g., when lying down) etc. Do we also think about taking
care of the eyes on a daily basis?
The eyes can be cleansed by gently splashing cool water on the face while
keeping the eyes open. Our traditional wisdom tells us that daily bathing of
the eyes with cool water in the morning while at the same time holding a
mouthful of water in the mouth is highly beneficial for the eyes. This not only
cleanses the eyes but also improves the eyesight. Care should be taken not
to use very cold or very hot water for this.
You can fill your mouth with water and while holding it there, gently splash
first one eye and then the other alternately a few times with cool water.
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Once done with the eye cleansing, spit out the water in the mouth.
Eye cups can also be used for bathing the eyes.
Crushed Triphala – Haritaki (Terminalia chebula), Vibhitaki (Terminalia

bellerica) and Amalaki (Emblica officinalis) soaked in water can also be
used as an eye wash (after straining through a fine muslin cloth).
Besides daily cleansing of the eyes, there are several other things we can do
to protect and safeguard the eyes from the ill effects of the wear and tear
and strain we regularly put the eyes through.
What you can add to your daily routine to ensure better health
for your eyes:
Awareness of the right posture and lighting when reading: It is

important to sit in an upright posture when reading, keeping the book at
a constant distance of ~30-45 cms from the eyes. If you read when lying
down, you have to hold the book above your face. Not only does this cause
eye strain because the eyes have to focus upwards but also, because it is
difficult for the hands to hold the book very steadily, there is bound to be
constant shifting and subtle movement of the book causing the eyes to
have to keep readjusting their focus, leading to more eye strain.
For the same reason, it’s not a good idea to read when in a moving vehicle.
When it comes to lighting, the room should be well illuminated and, ideally,
the light should fall on the book from above and behind and for the majority
who are right-handed, from above, behind and to the left (so that the
shadow of one’s own hand does not fall on the book or writing material and
interfere with the vision).
Blinking the eyes intermittently: If the eyes have to remain in focus for
long periods (e.g., when reading for long hours or focusing on mobile ‘phone
or computer screens for long stretches) it is particularly straining for the
eyes. In order to relax the eyes and decrease the strain on them, you can
blink the eyes every now and then. It also helps to look up at something
distant from time to time especially nature. When you look into the distance,
the eye muscles that were focusing on the book or screen get a chance to
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relax and looking at nature e.g., the stars, trees etc. soothes the eyes.
Doing Eye exercises regularly: When you do eye exercises regularly,

the eye muscles get stretched and exercised, enhancing your vision and
safeguarding the health of the eyes.
What to avoid:
Avoid watching movies and television excessively: Besides limiting the

time you spend watching TV, here are some things to note when you do
watch:
Avoid watching the TV in darkness as this puts strain on the eyes. Instead,
ensure that there is sufficient lighting in the room.
Lower the brightness – Lower the brightness of your television screen to

bring it closer to the brightness of natural lighting so your eyes don’t have
to strain too much.
Lower the contrast – When you lower the contrast on your television screen,
it decreases the strain on your eyes as they don’t need to keep re-adjusting
to the various colours (colors and brightness are closer together)
Avoid sitting too close to the screen – Being too close to the television screen
for a prolonged period results in eye strain and fatigue. So, ensure that your
TV screen is at a reasonable distance from you.
Avoid glare – Bright light opposite the TV screen (e.g., from an open window)
can cause a glare on the screen and resulting eye strain so is best avoided.
Avoid stepping out in an inclement environment without protection:

If you’re going to be out in the hot sun for long durations, remember to
protect yourself with an umbrella and sun glasses. Similarly, if you need to
be in an environment with excessive breeze, smoke, dust etc. (e.g., where
large machines may be working and raising a lot of fine dust), wear some
eye protection like eye glasses. When driving a scooter or bike also, it is
advisable to protect the eyes with the help of glasses or a helmet shield.
Avoid gazing at the sun and extremely bright lights: Gazing at the sun
can lead to damage to the eyes and even blindness. Even observing the sun
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in the presence of an eclipse can be harmful to the eyes.
Looking at bright lights like those seen during lightning or during the process
of welding is also best avoided. If done frequently or for long durations,
such bright lights can harm the eyes.
Some common Eye Exercises48
The eye exercises given below are all to be done keeping the head and neck
erect. There should be no movement of head or neck – only the eyes are to
be moved.
Movement of eyes up and down – Look up and then look down; look up,
look down… Do this 4 times
Movement of eyes side to side – Look to the extreme left, then to extreme
right (keeping the head facing forward all the while)….do this 4 times.
Movement of eyes up and down angularly – Facing forward, look towards

the upper left side; now look at the lower right side…do this 4 times.
Continuing to face forward, look towards the upper right side; now look
towards the lower left side….do this 4 times.
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Circular movement of eyes – Continuing to face forward and without

moving head or neck, move eyes in a clockwise direction all around. Do this
4 times.
Now, in the same way, move the eyes all around in an anti-clockwise
direction. Do this 4 times.
Focusing the eyes far and near – Hold your index finger in front of the
eyes and keep your focus on the tip of the finger while moving it away
from you, stretching your arm out in front of you. When your arm is fully
outstretched, start bringing the finger back towards you slowly, keeping
your focus on the tip of the finger all the while till the finger is as close
as possible – you will now be looking medially (towards the bridge of your
nose). Do this 4-8 times.
During the exercises and in fact all through the day, frequent blinking of the
eyes is beneficial. It keep the eyes relaxed and well hydrated.
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Cleansing of Eyes with Collyrium/Eye-Salve:
What is Collyrium?
Collyrium is a paste or powder that has traditionally been in use for the
cleansing and protection of the eyes. This has been used not just in India
but also in many other traditional societies like those of Africa, the middle-
east and south Asia.
It was traditionally made at home by grinding of specific pebbles or with

the help of specific herbs. The powder form is referred to as ‘surma’ while in
the form of a paste (made from the powder) it is referred to as ‘kajal’ (‘kohl’
in English).
While the pure form of collyrium is not only cleansing and soothing but
also extremely beneficial for the eyes, one needs to be wary of the many
commercially available cosmetic forms which may have several additives/
impurities that could be harmful to the eyes.
Due to its medicinal properties, Collyrium is also commercially available in

the form of several ophthalmic eyewash lotions.
Few benefits of Collyrium application49, 50, 51, 52:
It helps cleanse the eyes removing sticky, viscid secretions, dust and other
impurities that may accumulate in the eyes from time to time.
It is also very soothing to the eyes; it helps alleviate burning and itching
sensations and all such local discomfort in the eyes.
When and how to apply Collyrium:
In the morning after cleansing of the eyes and after a bath is a good time
to apply collyrium.
Using a clean finger or metal applicator made of gold, silver or copper and
with blunt ends53, the collyrium powder or paste can be applied to the inside
of the eyelids. Ensure that the collyrium and the applicator, both are sterile.
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Cleansing of the Nose

(Nasal Instillation)
Besides being the sense organ of smell, it is the nose through which we
constantly breathe air in and out. The air we breathe in may not be very
conducive to being taken in by us, as is, e.g., it may be too dry or too cold as
compared to the environment inside the human body; it may also contain
dust and other impurities.
Here too, it is the nose that helps to warm, humidify and purify the air that
we take in making it more suitable for the body. The nasal passages have
tiny hair like ‘cilia’ that trap dust etc. from the air, preventing it from entering
the lungs. This dust and dirt collect in the mucous secretions of the nose and
can readily be removed by blowing out the nose.
What is Nasal instillation?
Nasal instillation is the administering of oil or other medicated liquid through

the nose. Why administer through the nose?
In the anterior or front part of the nasal septum (between the two nostrils),
is a collection of five arteries that supply the nasal cavity. So any medication
administered through the nose diffuses very quickly and efficiently through
the nasal mucosa and into the circulation via these arteries.
Besides this, the nose is very intricately connected with many of the organs
and tissues in the head. It is connected to the ears through the Eustachian
tubes, to the eyes through the nasolacrimal ducts, to the throat through the
nasopharynx and to the brain via the olfactory nerves that pass through the
cribriform plate at the roof of the nose.
Since the nose is anatomically related to so many organs and tissues, any
medication administered into the nose has the potential to impact all these
tissues and the diseases afflicting them.
Benefits of Nasal Instillation54,55:
Since the nose is constantly exposed to the external environment, making it
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susceptible to the drying effect of air, nasal instillation of oil helps prevent
the nose from drying out and soothes and nourishes the nose and paranasal
sinuses.
Besides this very obvious use, traditional wisdom tells us that there are
several other benefits to the instillation of medicated oil into the nose as
listed below-
— Keeping the eyes, nose and ears clean and healthy and protecting them
from various diseases
— Improved skin complexion
— Prevention of hair fall and improved hair growth
— Prevention of untimely greying of hair (and beard)
— Formation of a protective antiseptic layer on the cribriform plate thus

preventing entry of germs into the central nervous system through the
nose, hence preventing several associated diseases.
When and how to put the drops:
2-3 drops of oil are recommended to be put in each nostril daily in the
morning, after cleansing of eyes and oral cavity.
Lie down in the supine position, placing a pillow underneath the upper back
so that the front of the neck is extended and the head hangs back over the
edge of the pillow.
Put two drops of plain sesame oil or medicated oil (e.g. Anu taila/Shadbindu
taila) first in one and then in the other nostril.
Count slowly to one hundred or wait for ~ 1 min. and 15 seconds after which
you can get up. Gargle with luke-warm water to cleanse the throat.
Cleansing of Ears
For cleansing of ears and to protect and safeguard them, a traditional

practice commonly followed in India is the administering of warm sesame oil
regularly in both ears. This softens the ear wax secreted in the ears, making
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it easier to remove from the ear canal. In presence of an ear infection, it can
be extremely soothing and comforting bringing quick relief to the ear pain.
It has now been scientifically shown that besides the uses mentioned
above, regular administration of warm oil in the ears not only prevents
many diseases of the ears and protects the ears from changes in the
external environment but also strengthens the sensory function of the ears,
preventing hearing disabilities and deafness56.
It is recommended to be practiced daily or at least twice a week.
Cleansing of Skin
Cleansing of the skin includes:
Skin massage followed by Bath
Massaging the Skin:
Massage therapy dates back to thousands of years - references to massage

can be found in ancient Indian, Chinese, Japanese and Egyptian writings57.
Massage traditionally involves smearing of the body with unctuous or oily

substances and rubbing, pressing and kneading the skin on the various
parts of the body with the hands to relax the individual, relieve tension and
as therapy for some ailments as given below58, 59, 60.
What regular oil massage does for the body61, 62, 63, 64:
• Regular massaging of the entire body enhances blood circulation in the

body, improving the functions of all the vital organs and tissues, thus
promoting longevity.
• It improves muscle tone and strength, delaying some of the signs of the
ageing process.
• Daily oil massage provides nourishment to the skin and helps get rid of
dryness making the skin lustrous, light and supple.
• Research says that massage relieves muscular aches and pains,

increasing muscle flexibility and helps in recovery of muscle fatigue54.
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Massaged muscle fibres display less spasm, an increased force of

contraction and enhanced endurance compared with merely rested
muscles65.
• Head massage helps relieve headaches and prevents hair fall and
greying of hair
• It relaxes the individual, helping him/her to overcome fatigue. Relaxation

from the stresses and strains of daily life helps promote sound sleep so
massage is often used as therapy for sleeplessness and some mental
ailments too.
• Improved sleep leads to an overall generalized improvement in health.
When and how often should you do oil Massage?
You can apply oil and massage it into the skin over the entire body prior to
physical exercise and a bath.
Ideally, this is recommended to be done daily but if you find that difficult,
try to massage the body with oil at least once every 2-3 days.
What oil to use?
Use an oil that is native to your region (e.g., mustard or sesame oil in North
India, coconut or sesame oil in South India), taking into account the season
(use a cooling oil like coconut oil in the summer and a heating oil like mustard
oil in winter when it is cold). Of all the oils, ‘Til’/sesame oil is perhaps best
suited for massaging the body in all seasons.
You can also use an oil that has been processed with herbs suitable to your
body constitution.
Few pointers on the massage process:
• In cold weather, it is good to mildly warm the oil prior to use while if it is
hot outside you can use oil at room temperature.
• Apply the oil gently and slowly with unhurried movements.
• The entire body can be massaged with oil but if time is short, give
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priority to key areas like the head, feet and legs and the ears66. When
you massage over the head, use gentle to and fro movements with the
fingertips so as to avoid pulling on the hair.
• On the limbs, massage the oil in the direction of hair growth and over
joints like the elbow, shoulder, knee, ankle and lumbar joints, use circular
movements.
It is suggested to use caution or avoid massage in presence of fever,

indigestion or abdominal discomfort due to other reasons, spinal ailments,
heart conditions etc.67.
Foot and Hand Massage68, 69

Besides all the benefits of oil massage mentioned above, a specific
advantage of massaging the hands and feet is that the feet have many
vital points which, when pressed, impact various organs of the body. How
this works:
Traditional eastern societies (like those of India and China) describe energy
channels within the human body. Traditional Chinese medicine refers to
energy as ‘Qi’ (pronounced ‘chee’)70 and energy channels as ‘meridians’71;
in India, energy channels are referred to as ‘nadis’72, 73. It is said that of
the twelve meridians or energy channels in the human body, six of them
either begin or end at the feet! This means that the feet have a multitude of
pressure points that can impact the energy system of the entire body.
The energy channels are said to be subtle and hence invisible to the eyes
and while science may not as yet corroborate their existence, traditional
Chinese and Indian medicine have been known to give a lot of importance
to healing through massaging along the energy channels and pressing on
the pressure points linked to these channels (referred to as acupressure)74,75.
It is said that whenever there is a blockage in the flow of energy in these

energy channels, it ultimately is linked to the development of illness/disease.
Blockage in these channels may be caused by external injury or by external
climatic conditions e.g., excessively cold, windy, dry, damp or hot weather
or may even result from negative emotions in the Self (e.g., anger, hatred,
fear, grief, anxiety etc.)76, 77.
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Acupressure massage on the entire body and specifically on the vital

pressure points on the palms and soles can help release these blockages
allowing the free flow of energy to resume in the body. For specific ailments,
people who specialise in the knowledge of acupressure can be approached
but for routine massage of the hands and feet for general health and well-
being, one can do the massage on one’s own body. Wash your hands and
feet thoroughly with clean luke warm water and wipe them dry with a clean
towel prior to massage.
This massage may improve the functioning of multiple organs like the
functioning of the eyes (leading to better eyesight), the stomach, the heart,
liver etc. and may help prevent problems related to the nerves e.g., sciatic
nerve pain.
Bathing
In the morning, after oil massage and physical exercise, the body can be
massaged with dry herbal powders before rinsing with water. If you are
massaging a dry herbal powder into the skin before bathing, you need not
use soap when bathing.
Herbal powders are a good substitute to soaps; they not only cleanse the
skin but also soften it and make it supple (unlike soaps which may be harsh
on the skin).
Preparing Herbal powders for Bathing:
You can make these herbal powders at home by mixing several combinations
of herbs as given below:
> Gram flour, black gram floor, green gram floor, red lentil and herbs
like Manjishta (Rubia cordifolia), red sandalwood (Pterocarpus
santalinus) Usheera (Vetiveriazizanioides), Kustha (Saussurealappa),
Haridra (Curcuma longa) can be mixed and used.
> Tila Churna (powder of sesame seeds) – extremely beneficial for

curbing itching, dryness, skin ailments
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> Powder prepared from Tila (Sesamum indicum), Sarshapa (Brassica

campestris), Haridra (Curcuma longa), Daruharidra (Berberis
species) and Kushta (Saussurealappa).
Bathing is one of the simplest ways of cleansing and removing dirt from
the body and should be a necessary part of one’s daily morning routine.
Bathing with warm water helps opens up the pores of the skin which is
crucial for removing deep seated dirt from within the skin and for flushing
out toxins from the body.
Apart from cleansing the skin of sweat and dirt, and giving relief from itching
due to localised skin ailments, it imparts a freshness to the body, dispelling
drowsiness and bringing relief from exhaustion.
Traditional civilisations have given a lot of importance to the daily bath

routine not just for cleansing the body but also for stimulating hunger,
maintaining the health of the body and preventing disease78,79 ,80 ,81. In fact,
the use of water can even be therapeutic. The science of naturopathy uses
water as therapy (referred to as hydrotherapy) and water in all the three
forms (water, ice and steam) is an integral part of the many naturopathic
remedies used for treating various diseases82.
Some bathing recommendations83, 84, 85:
The ideal time for the daily whole body water bath is early in the morning86,87.
One can also bathe more often in the course of the day, especially after
physical exercise.
If suitable to the climate, water at normal temperature is preferable for

bathing. Water that is either too cold or too hot is not recommended.
Use of warm water is especially contraindicated for a head bath as it drains

the hair of its strength and lustre making it dull and lifeless and is also
harmful for the eyes.
After the bath, the body can be rubbed with clean and dry towel and fresh
clothes put on. Use of wet or damp clothes or those that were worn before
the bath is not recommended.
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Exposure to Nature and the Natural Attributes

Once we’re through with the daily morning routine cleansing processes,
what can then be another part of our daily routine?
In section two, when we discussed the body and its constitution, we said
that the body is physical and is made up of the five attributes in nature
– earth, water, fire, air and ether/space. If this is so, then it should be
logical to expect that the proximity of the body to these attributes would
help to keep it (the body) in harmony/ health. Traditional societies were
well aware of this and hence the lifestyle back then included exposure to
fresh air (spending plenty of time in the outdoors), to fresh/flowing water
(e.g., bathing in rivers), exposure to the soil/earth (walking bare foot) and
to sunlight (the attribute of fire) on a daily basis.
Today, with the help of scientific research, we seem to be coming to similar

conclusions: in the previous section on intake, we looked at the significant
benefits of the intake of fresh air (whether it be through exposure to the
outdoors or via better cross ventilation in the house). We also saw the
significant health benefits of being in the early morning sunlight. You can
go back and refer to the section on Intake for better recall.
Coming to water which forms more than three-fourths of the human body,
you may be aware of the science of ‘hydrotherapy’- the use of water for
healing the body/bringing it back into harmony. This is not only an age-old
practice but very much in use today in the form of steam baths, saunas,
cold/hot water packs, enemas etc.
What about the earth attribute? Scientific research is now showing that
contact of the bare skin with soil/ earth (referred to as “earthing” or
“grounding”) reduces the stress, pain and inflammation in the body,
helping to heal the various internal organs and to bring the body back into
harmony88.
So, if there are all these health benefits to exposing the body to the natural
environment, should this not be a part of your daily routine? In fact, if you
see, just incorporating a single practice in your daily routine can help your
body to have exposure to all the natural attributes at the same time! What
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is that practice? The activity of ‘labour’- working with nature (e.g., farming)
(discussed in the next section). If you spend some time daily in the morning
working with nature, you will not only be exposing the body to all the natural
attributes at the same time but also bringing about movement in the body,
further enhancing the health benefits for the body.
Meal Recommendations with Regard to the Daily

Routine
Now let us talk about our meals and their relation to our daily routine. When
we spoke of the intake of food, we discussed the various qualities the food
should have (that it should be nutritious and nurturing for the body, should
be digestible and should be readily excretable by the body). What about the
timing of the meals? When is the right time to eat? Is there any significance
to what time of day or night you eat?
Certainly, we do need to consider the appropriateness of meal times with

regard to the cycle of day and night (e.g., how many meals to have in a day,
the right times to have the meals, how much of a gap to have in between two
meals etc.) the appropriateness of the quantity of food we eat (when to eat
larger meals and when to eat smaller ones) and the appropriateness of the
selection of food (e.g., which foods to eat at what time of day etc.). Some of
this was elaborated on in the chapter on intake of food, the remaining has
been discussed here.
Meal timings with respect to the day-night cycle:
To decide how often to eat meals, one needs to be aware of how much time
it takes for the body to digest food because the meal will benefit the body
only if the previous meal has been properly and fully digested. If we eat
before the previous meal has been fully digested, it will result in indigestion
with gas formation, bloating, stomach pain and acidity.
To avoid such issues, maintain a gap of 4-8 hours (or at least a clear gap of
a minimum of 4 hours) between meals because it takes 4 hours for food to
be digested in the stomach and for it to then move out of the stomach and
down into the intestines.
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For teenagers and young adults in their twenties, especially those doing
a lot of heavy manual work or those who are very active physically, three
meals are generally required in the span of the day; for those who are a little
older (~beyond 30-35 years) or those who are not very physically active and
have a sedentary lifestyle, two meals are likely to be sufficient.
Traditional wisdom suggests the following ideal meal timings for three
meals a day:
Breakfast – 7 to 8 am (latest by 9am)
Lunch - 12 noon to 1 pm (latest by 2 pm)
Dinner – 6 to 7 pm (latest by 8 pm)
Why these timings are considered to be ideal:
The human body, being a material entity is impacted by nature and the
natural rhythm of day and night (see principles and recommendations) and
this effect can be seen very distinctly on the digestive system of the body
which is influenced by the rising and setting of the sun. Thus, as the sun
rises, the digestive capacity of the body increases, rising to peak capacity
by noon when the mid-day sun is overhead and as the day progresses, the
digestive capacity gradually decreases coming down to near minimal for
the day by sundown. This clearly explains the lunch and dinner timings; what
about breakfast? Breakfast necessarily has to be early so as to maintain a
clear gap between breakfast and lunch.
Meal quantities with respect to day-night cycle:

In the morning, the body is naturally in cleansing mode, trying to get rid
of the previous day’s toxins and waste matter that have accumulated in
the body (this is why all the cleansing processes discussed previously are
recommended to be a part of the morning routine– to help facilitate the
natural cleansing processes going on in the body at that time).
Therefore, the early morning breakfast should be light for two reasons—
1. Digestive capacity is low and just starting to increase.
2. The body is working on cleansing at this time so it is best to let it focus
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on this task rather than interfere with the process, forcing the body to
divert attention to an overburdened digestive system trying to digest
large quantities of difficult to digest foods.
Digestion being at its peak at noon, lunch is the time for a hearty meal – this
can be the largest meal of the day.
Dinner, on the contrary, should be your lightest meal of the day
Selections of food based on the day-night cycle:

Since the body is preoccupied with cleansing processes in the morning
almost up to 10am, breakfast should ideally consist of foods that are light
and cleansing for the digestive system e.g., fruit that is unprocessed. All
unprocessed fruit has a lot of fibre and gets assimilated into the body
quickly, moving out of the stomach within 2-2½ hours, down the intestinal
tract and out of the body roughly by 6-8 hours. So, unprocessed fruit is a
good choice for breakfast.
If more hungry and if you are young, very active and have a strong, healthy
digestive system, you can also include sprouted pulses, milk or porridge
made with cracked wheat (daliya), oatmeal, ragi etc. in your breakfast
selection. This will not only appease your appetite but will also help to keep
your hunger satisfied for longer. Note that if you have a weak digestive
system, this may not be appropriate for you as sprouts and milk can both
be difficult to digest.
Avoid greasy, fried and heavy foods – not only will they burden the digestive
tract but will also make you dull, lethargic and sleepy and leave you feeling
full and devoid of an appetite for lunch which was to be your largest meal
of the day!
In a nutshell,
Breakfast – 7-8 am (latest by 9am), light, preferably with cleansing foods
like fruit
Lunch – 12 noon-1 pm (latest by 2 pm), moderate to large meal – heaviest
meal of the day
Dinner – 6-7 pm (latest by 8 pm), lightest meal of the day.
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Sleep
Going to sleep forms the last part of the day’s routine. We may be spending
almost a third of our lifetime sleeping89 but are we aware of the importance
of a good night’s sleep? Are we aware of the right time to sleep and how
long to sleep for? Is it good to sleep during the day or not? What to do if we
are unable to sleep at night or what to do if we feel sleepy during the day?
We’ll try and address some of these and other similar questions that you
may have wondered about from time to time.
The importance of a good night’s sleep:
What’s a good night’s sleep? Good quality sleep is sleep that makes you
feel rested and fresh when you wake up in the morning and not tired, dull or
lethargic. Quality sleep is one indicator of good health90.
Like a proper diet, proper sleep is also essential for good health91. A large
number of vital processes take place in the night when we sleep and these
help us stay healthy and function at our best92. In fact, proper sleep even
enhances longevity93. When we go to sleep at night, the body is busy
secreting hormones that help control the glucose and energy metabolism,
the growth of the body, the digestion etc. restoring the tissues to their
normal equilibrium.
More importantly, when we sleep at night the body tries to reverse all the
damage, we inflict on it during the day. Knowingly or unknowingly, we often
misuse the body, inflicting a lot of damage on it e.g., we don’t always eat
the right things that are good for the body, we may not always eat food at
the right time or we may not always have the right feelings (feelings that are
naturally acceptable to us) and all this causes damage to the body. Through
various processes of repair and regeneration that kick in at night when we
sleep, the body tries to cope with all this damage and recuperate. So, sleep
is much like recharging ourselves – a rest and recharge not just of the body
but also of the Self - good sleep at night leading to alert wakefulness during
the day.
Needless to say, this doesn’t mean that we can feel free to eat junk all the
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time or have all the wrong emotions (like anger, jealousy, anxiety etc.) and
expect the body to take care of itself and bounce back each time because
if we keep inflicting damage, over time the body may not be able to cope
with it.
Duration of sleep (how long should you be sleeping?):
Sleep patterns, especially the amount of time we spend sleeping, vary with
age. While new-born babies may sleep almost 20 of the 24 hours in a day,
teenagers may sleep half this time or less and adults may sleep a third of
this time or less.
Whenever the body is in an active growing stage, it needs more sleep

(remember we mentioned that growth hormone is one of the hormones that
is released in the body at night when we sleep) so new-born babies (who
have very rapid growth) need maximum sleep while as we get older, our sleep
requirement diminishes. Toddlers, school going children and teenagers tend
to go through growth spurts from time to time and hence need more sleep
than adults but less than new-born babies. Women who are pregnant need
a few extra hours of sleep compared to most adults (due to the presence of
a growing baby in the mother’s womb).
The table given below shows the average time we spend sleeping at a given
age. Table: Average duration of sleep in the various stages of life
Stage of life Average duration of Sleep
New-born 14-18 hours a day
Infants, toddlers and preschoolers 12-16 hours a day
School-going children 9 -12 hours a day
Teenagers 8-10 hours a day
Adults (including the elderly) 6-8 hours a day
For most healthy adults, 6-8 hours of sleep at night is sufficient
So does every healthy person fit into this table? Not necessarily! Each
person’s need for sleep may vary. You may know of several people who
sleep less than or more than what is mentioned in the table above. This is
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because how long we sleep is not just dependent on our age but is also a
function of what we eat, how physically active our body is, how we think
(what goes on in our mind) etc.!
For a day or two, take note of what you eat and see how alert or sleepy
you feel. You may find that when you eat foods in their raw, unprocessed
forms (e.g., fruit, salads etc.) you tend to need less sleep while at the other
extreme, when you eat overly cooked, fried, processed or spicy foods, you
seem to need more sleep.
Also, take note of your physical activity and its link with sleep. You may
notice that when you wake up early in the morning and do a bit of exercise
(like walking, jogging, stretching etc.), you are more alert and seem to need
less sleep while when you wake up late and skip the exercise, that you tend
to feel more dull, lazy and lethargic the whole day.
Now pay a little attention to your thoughts. When do you get to sleep easily
at night – when you’re calm and relaxed or when you have some conflict in
the mind? Think about it – when you go to bed at night, do you fall asleep
right away or do you take hours to sleep? How much time do you spend
actually sleeping and how much time do you spend, lying awake in bed,
perhaps with eyes closed, tossing and turning, thinking of this and that, this
person and that person? If this (lying awake in bed with eyes closed) is also
classified as sleep, then the duration of sleep required by different people
may vary tremendously, isn’t it?
While there are various stages of sleep e.g., the REM stage (‘rapid eye
movement’ – the stage of sleep in which we dream) and all stages of sleep
are important, the most essential stage is that of deep sleep – this is the one
in which we really recharge; the one that is most rejuvenating. It is said that
even a couple of hours of this deep sleep at night is more beneficial than all
of the other stages of sleep put together. When does this deep sleep take
place? Usually around midnight or so (provided we get to bed at the right
time) and this brings us to the question – “What is the right time to sleep?”
Right time to get to bed:

We mentioned that the ideal time to wake up is ~ 1 ½ hours before sunrise
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so if sunrise is at 6 am for you, the ideal time for you to wake up would be
~ 4.30 am and if you need roughly 6 hours of sleep at night then you should
ideally get to bed by 10 pm or so.
If we fall asleep by 10 pm or so, we are likely to be in deep sleep by about

midnight. This will allow the body’s repair and regeneration processes to
take place undisrupted so that when we wake up, we are fully refreshed and
recharged.
Irregular sleep patterns – their impact on health

What if we don’t get the required quality sleep at night? We feel dull, lazy,
lethargic and sleepy the next day (we’ve all experienced this at some time or
the other). Research has also well established that insufficient quality sleep
results not only in excessive daytime sleepiness but also causes problems in
attention, concentration, cognitive functioning, impulsivity and even mood
regulation94, 95, 96, 97.
In practical terms, lack of proper sleep at night can affect your judgment,
your mood, even your ability to learn and retain information. In the long
term, this chronic sleep deprivation disturbs the body’s entire hormonal
balance, disrupting the equilibrium of the body and resulting in a whole
series of associated health problems like obesity, diabetes, cardiovascular
disease etc.98.
What if you don’t get enough sleep at night? Can you compensate for it by
sleeping during the day? Does that help? Not really.
Day sleep and its effects

Day time naps that are longer than 30 minutes tend to lead to sleep inertia – a
reduced ability to think and perform for a while, after awakening. Confusion,
grogginess and delayed cognitive performance may be associated with this
transition99.
Besides, the body’s internal clock is geared up for recharge (repair,

regeneration and detoxification) during deep sleep at night –it doesn’t take
place during daytime naps. Daytime napping is considered to be a normal
part of the daily routine only for babies and young children.
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So sleeping excessively or depriving yourself of sleep or sleeping at the

wrong times are all associated with health problems and are therefore not
recommended.
Resolving problems of sleeplessness at night100, 101, 102, 103:

You know the right time to sleep; you also know that it’s not so good to sleep
during the day so you decide to go to bed early at night - but you get tired
of trying, tossing and turning seemingly for hours and yet not being able to
get to sleep! What to do?
As mentioned earlier, sleep doesn’t just have to do with the time you get into
bed but is also significantly affected by your intake, your lifestyle etc. Here
are some suggestions to help you sleep better:
1. Try and do some form of daily physical exercise for at least 30-45
minutes (e.g., stretches, yoga, jogging, walking etc.), preferably in the
morning or early evening but definitely no later than 2–3 hours before
bedtime (and certainly not after meals). A somewhat tired body will help
you fall asleep, provided you don’t overdo the exercise and get overly
fatigued
2. Stick to a regular daily routine with a regular and early rising time
and a regular bedtime so that the body clock doesn’t have to keep
readjusting to a changing routine.
3. Avoid daytime naps unless absolutely necessary. If you must take

an afternoon nap, do so in the early rather than late afternoon (late
afternoon naps can make it harder for you to fall asleep at night) and
restrict your nap to 15-20 minutes (definitely no more than one hour).
4. Avoid or minimise your consumption of stimulants like caffeine,

nicotine etc. especially in the second half of the day. Such stimulants
interfere with sleep; the stimulating effects of caffeine in coffee, colas,
certain teas, and chocolate may take up to 8 hours to wear off completely.
5. If you’re the anxious type who worries about everything and that’s a
major reason why you can’t sleep, add some deep breathing exercises
(see breath regulation in the next section) in your daily routine and
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dedicate a specific time in the day to observing your thoughts and

feelings and check if they are naturally acceptable to you or not. Do
they make you feel comfortable or not? Try and just observe without
reacting to or avoiding even those thoughts and feelings that make you
uncomfortable – do so with an acceptance and this will help you calm
down and relax.
6. Be sure to get a lot of sunlight during the day (to help the body get in
sync with the day-night cycle) and avoid bright artificial lights before
bedtime. So put away your mobile ‘phone, laptop etc. at least an hour
before bedtime because the bright lights of their screens suppress the
secretion of melatonin (the sleep hormone) in the body, preventing you
from sleeping.
7. Avoid large meals and beverages late at night. Large late-night

meals may lead to indigestion and an interference with sleep just as
drinking large quantities of fluid at night may compel you to wake up
frequently in the night for urination, thus disrupting your sleep.
8. Ensure that the room you sleep in has a good environment – proper
ventilation, a comfortable temperature (neither too hot nor too cold)
and, if required, protection from mosquitoes etc. (e.g., with a mosquito
net).
Get rid of things in the bedroom that distract you from sleeping e.g.,
noises like those from clocks etc., bright lights, an uncomfortable bed, a
TV or computer in the bedroom etc.
9. Take time to relax and unwind before bedtime. The relaxing activity
could be a warm shower, reading a good book, listening to soothing
music, the practice of meditation etc. Several of these could be a part of
your daily bedtime ritual.
10. Last thing before you get into bed, you may like to massage both feet,
especially the soles, with warm sesame oil or coconut oil. This will not
only relax the body but will also massage all the pressure points on the
soles of the feet and help you sleep better through the night.
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11. Sleeping in the supine position (on the back) or on the left side are
recommended. Sleeping in the prone position should be avoided as it
restricts easy breathing.
12. Once in bed, when attempting to sleep, think positive thoughts – thoughts
based on feelings that are naturally acceptable to you (e.g., feelings of
relationship, of gratitude, of love) – thoughts about the well-being of all.
These will help you to be calm and peaceful and you will sleep better. If
you fall asleep with the right feelings and thoughts, you will wake up also
with the right feelings and right thoughts. These will start your day on a
good note and keep you feeling good throughout the day.
Feeling Sleepy during the day:
If this is an issue plaguing you, check the following:
• Make sure you’re not eating too much junk food (fried, sugary or
processed foods)
• Include more fruit and salads in your diet
• Ensure that you are drinking ample liquids
• Make exercise (at least half an hour) a part of your daily routine
• Avoid very heavy meals and frequent snacking
When you go to bed at night and are in deep sleep, it is the end of the day
for you but not so for the body. Undisturbed by you, it works on repairing,
rejuvenating and recharging itself so it is ready for the next day. This is the
way the body is self-organised; working with a definite conduct, day in and
day out, in tune with the day and night cycle in nature (provided we don’t
mess with it).
If we understand this, not only will we not disturb the body functions but we
will also try to aid them wherever possible and we just saw the many ways
in which we can do that.
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Health Tracker
Given next is a proposal for a “Health Tracker”; this tracker is an example
of a list of all the various practices that can be incorporated in the daily
routine to aid the body’s inherent processes for maintaining harmony. On
this check-list, you can tick off daily, those activities that you were able to
carry out (and note those that you missed).
Over time, you may be able to notice the effect of some of these added
activities on the health of the body, perhaps some signs of a smoother and
more optimal functioning of the body e.g., better appetite, feeling less tired,
needing less sleep etc. Initially this health tracker may serve as a reminder
to you; later you may find that many of these activities are now a part of
your daily routine and that you no longer need a reminder!
My Health Activity for the Week Sun Mon Tue Wed Thu Fri Sat
Waking up (~1½ hrs. before sunrise)
Observing Self by Self
Observing body (inc. breath pattern) by Self
Creative time (planning/creative activity)
Drinking warm water
Bowel movement
Cleansing teeth (natural/herbal cleanser)
Cleansing of tongue (metal tongue cleaner)
Cleansing of eyes (eye wash)
Cleansing of oral cavity (oil pulling)
Cleansing of nose and ears (drops)
Oil massage
Labour (exp. to morning sunlight + earthing)
Exercise
Cleansing of skin – bath (herbal powders)
Yoga, Pranayama
Light breakfast (cleansing foods e.g., fruit (8

am)
Body posture (“Vajrasana”) after breakfast
Work day (+ Observing Self and body by Self)
Moderate, balanced lunch – 11-1 pm (<2 pm)
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My Health Activity for the Week Sun Mon Tue Wed Thu Fri Sat
Body posture (“Vajrasana”) after lunch
Rest (after lunch) – 15-20 minutes
Warm liquids (e.g., herbal ‘tea’) + fruit (4-6 pm)
Time with family and friends
Yoga, pranayama, ‘earthing’, contemplation
Light dinner - 6-8 pm
Body posture (“Vajrasana”) after dinner
Short walk after dinner
Sharing day’s experiences with family
Evaluation of the day/planning for next day
Cleansing teeth and oral cavity
Putting away mobile, laptop etc.
Lights out – 9:30 pm (Observing the Self)
In bed and asleep – 10 pm
The above is an example of a reminder you could use to add to your daily
routine activities for better health. You could also make one of your own or
alter some of the activities given above as per your convenience. Needless
to say that observing the Self by the Self, though mentioned at specific
times, would, ultimately, need to be done every moment to ensure a healthy
Self (and health in the Self is necessary to ensure health in the body).

1. Go to bed by 10 pm at night. Wake up early the next day – between 4
and 6 am in the morning – and have a glass of warm water prior to 6 am.
Observe and note down the impact of this on the following—
— Your bowel movement – whether it was easy or difficult for you to

have a bowel movement, if the stool was hard or soft, any other
observation
— Your level of alertness throughout the day – highly alert, moderately

alert or very alert
— Your ‘mood’ throughout the day – good/moderate or bad mood
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Do this exercise for the whole week and note down your observations
daily as shown in the table below.
Day of the Rising Sleeping Bowel Daytime alertness Mood during

Week time time movement the day
Monday 5 am 10 pm Soft, quick, Alert throughout; Cheerful

easy No drowsiness
Tuesday Etc….
At the end of the week, go through all your observations. Do you notice
a pattern? What conclusions could you draw from this exercise?
2. The following week, continue to do the above exercise but this time, add
two extra columns in the above table - one for timing of dinner and
one for sleep. While you continue to wake up early, go to sleep early
and make the observations in the table above as before, try and have
an early dinner every night (~ 7 pm) so that you finish your dinner by
8 pm and then go to bed by 10 pm as before. In case you have a late
dinner, just note down the timing of the late dinner (e.g., 9 pm/9.30 pm
etc.) and continue with the exercise as before. (If you eat a snack after
dinner later in the night, make a note of it). Note down your observations
regarding the quality of your sleep - whether you slept well or not, felt
rested in the morning or not, whether the body seemed light or heavy
the next morning etc.
Do this exercise for the whole week, noting down your observations every
day. At the end of the week, go through all your observations. Could you
see a pattern between your dinner time and the quality of your sleep?
What conclusions could you draw from this exercise?
3. Take a look at the health tracker and incorporate as many of the given
health activities (the practices and the processes) as you can, ticking
them on the chart. Follow the tracker and do the activities for an entire
week. Were you able to notice any changes in the body? Note down your
observations daily and continue to do so for the whole week.
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Chapter 18
Seasonal Regimen/Seasonal Routine

Having gone through the daily routine, let us now take a look at the seasonal
routine.
About the Seasons:

We spoke of the earth’s rotation on its own axis, each rotation taking ~
24 hours and thus leading to the day and night cycle (the part receiving
sunlight being day and the part not receiving sunlight at that time, being in
darkness and thus experiencing night).
The Earth’s axis is an imaginary pole going right through the centre of the
Earth from “top” to “bottom”104. This imaginary axis on which the earth
rotates is tilted by ~23.4 degrees (varying from near 22 degrees to 24.5
degrees) as compared to the plane of the Earth’s orbit around the Sun105.
This tilt causes our yearly cycle of seasons.
Throughout the year, different parts of the Earth receive the most direct
rays of the Sun. So, when the North Pole tilts toward the Sun, it’s summer in
the Northern Hemisphere. Less direct rays of the sun lead to winter in the
southern hemisphere. Six months later, when the South Pole tilts toward the
Sun, it’s winter in the Northern Hemisphere. And when both hemispheres
receive roughly equal amounts of heat from the Sun, we have the spring
and fall seasons.
We also know that while rotating on its own axis, the earth is also revolving
around the sun. It takes 365.25 days for the earth to complete one trip
around the Sun106. For convenience of calculation, the modern calendar
system equates one year as 365 days and adds one day to every 4 years
(the leap year).
Need and Importance of the Seasonal regimen:

The changing seasons have an impact on all units in nature: plants and
243
trees shed their leaves in one season, retain water in another season;
animals hibernate in one season, search for and store food for themselves in
another season and so on107. The human being is no exception – the human
body is impacted by the various changing seasons. An understanding of the
seasons and their impact on the human body is thus extremely important;
on the basis of this understanding, specific diets and lifestyles have been
prescribed for the various seasons. These dietary and lifestyle modifications
for the specific seasons have been referred to as healthy seasonal regimens.
The different Seasons:

We mentioned that seasons occur due to the tilted axis of the earth. During
the movement of the earth around the sun, in the six month period when the
northern hemisphere of the earth is tilting towards the sun, it is referred to as
‘Uttarayana’ and when the northern hemisphere is tilted maximally towards
the sun (corresponding to the 21st of June), it is referred to as the Northern
Solstice. On this date, the northern hemisphere of the earth experiences
its longest day (and shortest night). From this day onwards, days in the
northern hemisphere start becoming shorter and the nights longer. This is
the start of the six month period when the southern hemisphere starts
tilting towards the sun (referred to as ‘Dakshinayana’).
When the southern hemisphere is tilted maximally towards the sun (on
the 22nd of December), it is the southern hemisphere that experiences its
longest day (while the northern hemisphere now experiences its shortest
day and longest night). This is referred to as the Southern Solstice. From this
day onwards and for the next six months, days in the Southern hemisphere
start becoming shorter and nights longer (while in the northern hemisphere,
days start becoming longer and nights shorter). This six-month period is
referred to as ‘Uttarayana’ or movement of the sunlight towards the northern
hemisphere.
With the start of Uttarayana, the climate starts warming up in the northern
hemisphere until there is peak heat by the time of the Northern Solstice.
Then, with the start of Dakshinayana, the northern hemisphere starts
experiencing cooler weather until the time of the Southern Solstice when
the cold weather is at its maximum. After this, the whole cycle repeats…
244
Now let us take a look at the various seasons and their specific
characteristics. Each season is a specific period in the year characterised
by a specific climatic condition5. Six seasons can be seen in India annually.
Both Uttarayana and Dakshinayana last for a period of 6 months in the
year each and each comprises 3 seasons (each season lasting for a period
of 2 months). So, in India, we have -
Shishira (winter), Vasanta (spring), and Grishma (summer) during Uttarayana

(the heat gradually increasing with each season) and
Varsha (rainy or monsoon), Sharat (autumn) and Hemanta (pre-winter)

during Dakshinayana (the cold gradually increasing with each season).
Varying body Strength in the varying seasons:
An important point for us to note is that towards the end of the Uttarayana
or close to the Northern Solstice and in the beginning of the Dakshinayana
(Visarga Kala), that is, during Varsha (rainy) and Grishma (summer) seasons,
there is weakness in the body and body strength is low.
In the middle of the solstices, that is, during Sharat (autumn) and Vasanta
(spring), the body strength is moderate while towards the end of the
Dakshinayana and in the beginning of the Uttarayana, that is, during the
Hemanta (pre-winter) and Shishira (winter) seasons, the body strength is at
its peak or maximum108.
Regimens for the Individual seasons:
Hemanta (Pre-Winter) Season:

During this season, (~mid-November to mid-January) the weather is cold
and there is moistness in the air.
In this season, the body has a higher capacity to digest food and its capacity
to assimilate food is also at its peak, compared to other seasons.
Diet: Unctuous (oily/greasy) substances, sweet, sour, and salty foods can
be consumed in this season. So one can have milk and milk products, sugar
245
cane and its derivatives (e.g., jaggery), foods made from wheat flour, and
various fats. Freshly harvested rice, black gram (Phaseolus mungo), sesame
seeds etc. which are heavy and harder to digest, can all be included in the
diet in this season without a problem.
Avoid bitter, pungent and astringent foods, fasting or undereating, and

consuming cold foods and drinks.
Lifestyle: Keeping the body warm by applying oils that are warm for the
body (e.g., mustard oil), doing some regular daily physical exercise, using
warm water, wearing comfortable warm clothing and residing in a warm
place are all helpful and recommended.
Avoid exposure to cold winds and avoid sleeping during the day time in this
season.
Shishira (Winter) Season:

Mid-January to mid-March is considered to be the Shishira(winter) season.
During this season, the weather remains cold and is accompanied by cold
and dry winds.
In this season also, the body has a higher digestive capacity (in cold weather,
blood vessels in the periphery of the body constrict, leading to conservation
of heat in the internal organs and thus better digestion – better appetite).
Diet and Lifestyle: Similar to that suggested for the Hemant (pre-winter)
season.
Things to avoid: Same as those suggested for the Hemant season.
Vasant (Spring) Season:

Extending from mid-March to mid-May is the spring season - the very
pleasant season of flowering and the origin of new leaves on plants, shrubs
and trees.
As mentioned earlier, body strength in this season is moderate and the

digestive capacity of the body is poor (low).
246
Diet: In this season, it is advisable to limit oneself to the consumption of

foods that are easily digestible. Among the cereals, barley, wheat and rice
(harvested earlier rather than recently) are the preferred grains. Foods that
are bitter, pungent, or astringent in taste are preferable to eat. Honey can
also be included in the diet, either plain or mixed with water.
Drinking water can be processed with herbs like Musta or nutgrass (Cyperus
rotundus) and Sunthi or dry ginger (Zingiber officinalis) making it beneficial
for health in this season.
Avoid excessive intake of astringent foods. Sweet, sour, cold and unctuous
foods and those that are heavy and difficult to digest are also best avoided.
Freshly harvested grains, curd and cold drinks should be strictly refrained
from in this season.
Lifestyle: Nasal instillation, oil pulling (filling the mouth with medicated
oil), daily physical exercise, rubbing medicated dry powders on the body
before bath, applying herbal paste of Chandana (Santalum album), Agaru
(Aquillaria agallocha) etc. on the skin and a bath with warm water are
suggested.
Avoid sleeping during the day time.
Grishma (Summer) Season:

Mid-May to mid-July is considered to be the Grishma (summer) season. In
this season, the atmosphere is one of oppressive heat with the blowing of
hot and dry winds during the day, leading to tiredness and exhaustion.
In this season, one’s body strength as well as the digestive power of the body
are both low. The hot weather leads to the loss of a substantial quantity of
body fluids in the form of sweat and when the temperature soars, often the
scorching heat from the blazing sun can lead to dehydration of the body
unless one takes proper precautions.
Diet: Easily digestible, naturally sweet foods that contain a lot of water/
liquid and are cooling for the body are ideal in this season. So, one can
consume rice, milk, the juice of sweet and sour fruits churned with water,
cooling liquids and unctuous foods like ghee.
247
Drinking water can be consumed either at room temperature or by cooling it

with the help of natural methods (e.g., by storing in earthen pots). Naturally
cooled fruits juices, fruit having a lot of water content (e.g., watermelon,
grapes etc.) and coconut water are good choices for this season. More
liquids are preferred in the diet as opposed to dry and solid foods.
Avoid foods that are pungent, excessively salty and those that have a sour
taste or those that lead to the production of a lot of heat in the body. Refrain
strictly from alcoholic preparations.
Lifestyle: During the day, it is best to be indoors, stay cool and take a short
afternoon nap in a cool atmosphere if possible. Thin and light loose-fitting
clothes that prevent the retention of heat and sweat in the body are ideal.
Walking in a garden and surrounding oneself by flowers near water bodies
can be very refreshing in the evenings.
One way of keeping the body cool at night is by exposing the extremities
to the atmosphere as opposed to covering them up. Applying chandan
(sandalwood powder) on the body and sleeping under the moonlight has
also been prescribed for the same.
Avoid excessive exercise or hard physical work as there is very little strength
in the body.
Varsha (Rainy) Season:

The rainy season generally lasts from mid-July to mid-September in most
parts of the country. During this season, there is minimal sunlight and the
sky is usually overcast with clouds that lead to rain without thunderstorms.
Ponds, rivers and other water bodies are usually full and brimming with
water.
Body strength is quite low and the digestive capacity which was already
weak in the summer season now weakens further.
Diet: Measures can be taken to increase the body’s digestive capacity. It is

helpful to consume a light and nutritious diet prepared with barley, wheat
and ‘old’ (previously harvested) rice. One can consume foods with a sour
248
or salty taste and unctuous properties. The addition of small quantities of

honey in food and drinks is also beneficial.
Drinking water should be consumed only after adequate filtration or proper

boiling and cooling.
Avoid drinking excess water or other drinks, avoid diets rich in liquids and
foods that are heavy to digest.
Lifestyle: It is suggested that one lives in a clean and dry area that protects
the body from rain and moisture and prevents entry of insects, flies etc. that
are prevalent in rainy weather. The body can be smeared with dry herbal
pastes like those of Agaru (Aquillaria agallocha) and clean, light clothes can
be worn.
Avoid living in an environment with a lot of moisture in the house and one
that exposes you to direct cold, windy drafts. Sleeping in the day time or
being in the sunlight for prolonged periods of time are also not advisable
during this period.
Sharat (Autumn) Season:

The period from mid-September to mid-November is referred to as the
Sharat (autumn) season. The sky is usually clear, though sometimes there
are white clouds and the earth is covered with wet mud at the start of the
season. The wind is moderately cool and not very dry. There is an increase
in sunlight and with that a consequent rise of temperature. The Earth which
had been cooled by rain now starts warming up with exposure to the sunlight
and heat once again. The overall atmosphere is pleasant and soothing.
In this season one has moderate strength and the digestive capacity starts
improving gradually.
Diet: Foods that are easy to digest, that have a sweet or bitter taste and
those that are inherently cool in nature are advised during this season.
So, cereals like wheat, pulses like green gram, fully and naturally ripened
seasonal fruit, fresh seasonal vegetables, palm candy (mishri), honey, milk,
butter etc. can be consumed. Needless to say, that food should be consumed
249
only when one has the appropriate feeling of hunger for it. Ghee medicated
with bitter drugs is also beneficial for health in this season.
Avoid curd, salty foods, those with excess salt or cooked with excessive use
of spices and avoid alcoholic drinks.
Lifestyle: Being in pleasant surroundings like gardens, fountains, natural

water falls, flowers etc. wearing light, clean and pleasant clothes and
exposure to moon rays at night are considered beneficial and therefore
suggested.
Avoid sleeping during the day time, over eating, excessive exposure to
sunlight, etc.,
Now that we have a better understanding of the different seasons and how
we can aid the body in maintaining its harmony despite the impact of the
changing seasons on it, let us also discuss how to help the body maintain
harmony at the cusps of the seasons – during the transition phase between
one season and the next.
Exercising Caution During Seasonal Transitions:

To keep the body in good health we need to change our diet and lifestyle in
keeping with the changing seasons. Food that is conducive to the health of
the body in a particular season may be disruptive for it in the next season.
A life style that suits one season perfectly may be totally unsuitable for the
next season.
So, when we move from one season to the next, we need to change our
diet and lifestyle accordingly. This change of stopping the routine of the
previous season and adopting the routine of the coming season should
be gradual. The change should not be sudden or abrupt. The last seven
days of the previous season coupled with the first seven days of the next
season together comprise the-inter seasonal transition period. During this
transition period, one needs to be cautious and change over to the new
seasonal routine slowly and gradually.
250

1. Make a list of the appropriate foods and appropriate lifestyle for the
current season. Are your food habits and your lifestyle in accordance
with the season? If not, write down what changes you plan to make to
be in synchronisation with the current seasonal rhythm.
2. What are seasonal transitions? Why and for how long do you need to
exercise caution during the transition from one season to the next?
3. Make a chart of the different seasons and the appropriate food and
lifestyle for each season. Post it in a visible area of your room and try
to follow it for every season. Are you able to notice any changes in the
health of the body? Write down your observations.
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Part VI

in the Body - III
259
260
Chapter 19
Labour and Exercise
We have seen the significance of the right intake and a daily routine in
synchronisation with nature in our staying healthy (maintaining the body in
harmony). Let us now look at the role of some of the other factors in keeping
the body healthy, starting with labour and exercise.
Program for Health - Labour and Exercise
3. Postures for regulating internal & external body organs and

Regulated Breathing

Figure - 19.1
With the advent of technology, we’ve made our outwardly life very
comfortable – we use vehicles to go from one place to another, we’re doing
more and more things online (buying groceries, paying our bills, even learning
on-line with online classes etc.) and this certainly has its convenience and
saves us a lot of time but are we also aware of the change this has brought
about in our physical activity? Studies say that an increase in the use of
“passive” modes of transport has been associated with declining physical
activity1. Of course, you don’t need a study to tell you this - it is simple
enough to see that the physical activity that was a part and parcel of a
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routine day in the lives of our fathers and forefathers is largely missing in
our lives today.
And though we’re saving a lot of time with the help of the technological
advances we’ve made, what are we doing with the extra time we save?
How much of this time are we active outdoors and how much time are we
spending indoors – sitting behind a desk, in front of the laptop, TV, with the
mobile ‘phone etc. with barely any movement?
So the more technologically advanced we’ve become, the less physically

active we seem to have become. And we all know the significance of
physical activity when it comes to keeping the body healthy – as per the
WHO, insufficient physical activity is one of the leading risk factors for
mortality2- insufficiently physically active people have a 20-30% increased
risk of all causes of mortality as compared to those who engage in at least
30 minutes of physical activity of moderate intensity on most days of the
week2. What can be concluded from this and the world-wide healthcare
crisis today resulting largely from a massive increase in totally preventable
lifestyle disorders like obesity, diabetes, hypertension etc.? Just that we’re
not physically active enough!
The solution to this crisis doesn’t lie in more sophisticated machines,

equipment, laboratories or even more doctors and hospitals. It just involves
a plain and simple increase in physical activity that can help the various
organs and organ systems of the body to function optimally and efficiently.
A minimum of ~2 ½ hours (or 150 minutes) of moderate physical activity

each week (or its equivalent) is estimated to reduce the risk of ischaemic
heart disease, diabetes and breast and colon cancer3. Needless to say, if
you are physically active for a longer duration each week, you are likely to
enjoy greater health benefits. Physical activity also lowers the risk of stroke,
hypertension and depression. Additionally, when you spend energy being
physically active, it helps to keep your body weight in check (so physical
activity helps in weight control too)4.
What this means is that you can incorporate some physical activity in your
daily routine to help keep the body healthy and strong.
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Labour And Exercise
The WHO mentions that physical activity of both moderate and vigorous
intensity brings health benefits4. What about less intense activity? Certainly,
doing some physical activity is better than doing none! What if you’ve been
inactive so far, you may ask? Well, even if you have been inactive till now,
you can start with some mild physical activity and gradually build it up,
increasing the duration, frequency and intensity over time.
Children, teenagers, young adults and the elderly can all benefit from
becoming more active. So can women who are pregnant or are in their
postpartum period and even people with limitations due to disease – just
that they may need to take some extra precautions and seek some advice
before attempting anything more than mild physical activity.
Physical Activity Recommendations for the Various

Ages
5-17 years - It is recommended that children and teens 5–17 years of age
have a minimum of 60 minutes of moderate to vigorous physical activity
daily. 60 minutes is the minimum recommended amount, more is better and
will provide additional health benefits.
18-64 years - Adults 18–64 years of age are recommended to have a

minimum of 150 minutes of moderately intense physical activity per week
or a minimum of 75 minutes of vigorous activity throughout the week or
an equivalent combination of the two (moderate and vigorous activity). All
activity being at least in 10 minute chunks at a time.
Adults 65 years and above - The general recommendations for this age
group are also the same as those for the 18-64 years age group although,
since muscles, tissues and organs are no longer as efficient as in earlier
years, physical activity can be modified accordingly, with less vigorous and
gentler body movements (a lowered intensity of activity). If not able to do
the recommended amount of physical activity due to health conditions,
older adults can try to be as physically active as they are able.
Unless specific medical conditions indicate the contrary, these

recommendations apply to all, regardless of gender, race, ethnicity or
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income level. They also apply to individuals with chronic non-communicable

medical conditions not related to mobility e.g., hypertension, diabetes etc.
and those with disabilities as well. So now there’s really no excuse for sitting
or lying around – it’s time to get up and go out there.
We can see that all these recommendations point to a direct link between
increasing physical activity and better health. We have been using the term
“physical activity” over and over but what does this term mean? Does it
refer only to “exercise”? Not necessarily. Physical activity would include
all activities that involve movement of the body (including exercise). So
you could be doing household chores, walking, cycling, running errands,
gardening, farming etc. and that would be physical activity too.
Thus, we can broadly categorise physical activity into
1. Physical Labour
2. Physical Exercise
Physical Labour
When we say ‘labour’ we are referring to physical labour5.
Physical labour involves employing the body physically for the production
and maintenance of physical facilities. Physical labour leads to some
productivity - like walking or cycling and covering a distance (unlike walking
on a treadmill or cycling in a gym). A variety of activities can come under
‘physical labour’ e.g., cleaning one’s house or hostel room, washing clothes,
washing dishes, walking to the college or work institution, gardening, etc. In
all of these there is some productivity, some work output.
So, depending on your age and the physical condition of your body, you
can engage in light, moderate or heavy physical labour. This will not only
be helpful in keeping your body healthy and your being more productive
but can also help you improve relationships with your family members by
bonding with them better (e.g., when you offer to massage the legs of an
elderly member of your family or to run errands for your spouse or parent
etc.). This will be fulfilling not just for you but also for your family members.
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Labour And Exercise
When working with nature, the process is of course fulfilling for us (it helps
meet our need for physical facility e.g., when we grow fruit trees, vegetables
etc. and it also helps us have better health in the body); we can also make it
fulfilling for nature by using cyclic processes, thereby enriching nature in the
process. (We will discuss this in a little more detail when we come to health/
harmony of the environment).
Physical Exercise
Physical Exercise6 refers to physical activity that is planned, structured,
repetitive, and with the sole objective of improving or maintaining physical
fitness i.e., the health of the body. It may be used to strengthen the
musculoskeletal system, increase the flexibility of the muscles, improve
blood circulation etc.
Here too, depending on one’s age and condition of the body, one can engage
in light, moderate or vigorous physical exercise. The elderly or those with a
physical debilitation of the body can engage in light exercise like walking,
stretching etc. As mentioned in the previous section on the daily routine,
when walking outdoors in the fresh air, taking in the morning sunlight,
walking barefoot in the grass etc. the body is also exposed to nature and
this adds to the health benefits of the exercise. Therefore, walking outdoors
is preferable to walking on a treadmill in a closed room.
Those who are younger or more fit can engage in moderate physical activity
like brisk walking, jogging, light sports etc. while those very energetic and
healthy can engage in more vigorous physical activity like outdoor games
and sports, running at higher speed and so on.
Health benefits of regular Physical Labour and Exercise7, 8 ,9, 10, 11
1. Helps in the growth and strengthening of the body.
2. Physical movement helps improve bowel clearance, making the body

light and agile.
3. The body’s digestive capacity improves.
265
4. Movement of the muscles improves the blood circulation in the body

leading to a glowing skin complexion.
5. The immunity of the body increases and thus it becomes resistant to

minor colds, coughs, fevers and various other common infections.
6. Whether you’re overweight and want to lose weight or whether you’re

underweight and wish to gain weight, labour and exercise, combined
with the right intake and routine are helpful.
Cautions and recommendations regarding Physical Exercise12, 13,

14, 15
Though physical labour and exercise have many benefits as we just saw,
you also need to be cautious about when you exercise (e.g., in relation to
your last meal, the season of the year etc. and of course the factors such as
age, strength of the body etc. which we had already mentioned). Some of
these cautions are mentioned below.
In the winter and spring season, a person with a strong and healthy body and
one who eats nutritious food on a regular basis, can do vigorous exercise.
It is said that such a person can exercise up to half his physical strength.
What is meant by half of one’s physical strength? That is, exercising to the
point when there is an increase in the respiration or breath, the formation of
droplets of perspiration on the forehead, nose, axilla, etc., a lightness of the
body and an accompanying sensation of dryness in the mouth. If there is a
feeling of tightness or obstruction in the chest, or difficulty in breathing, it is
probably a good time to stop. Physical exercise will no longer be beneficial
to the body if done in excess or to the point of over-exhaustion. When
possible, it is beneficial to massage the whole body after physical exercise16.
Needless to say, in one whose body is weak or in one who has not been
eating food that is nurturing for the body, this should not be attempted
without starting first with light physical labour and exercise and building it
up gradually while at the same time correcting the intake and routine.
In seasons other than winter and spring (e.g., in the summer or rainy seasons)
and for those with a weak physical body, gentler and lighter exercises are
suggested.
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Labour And Exercise
When not to do Physical Exercise17, 18,19:
It is suggested to postpone moderate and vigorous physical labour and

exercise in the following conditions
1. Severe indigestion
2. Just after a meal
3. If you’re feeling very tired and exhausted
4. If you have severe cough, shortness of breath, lung disease, bleeding

disorders etc.
5. When you’re very hungry or very thirsty
6. When you’re in the grip of negative emotions like anger, grief, fear etc.
Thus, physical activity can be incorporated in our day-to-day routine with

the help of labour and exercise and this can lead to better health in the
body. Even when the body is not in very good condition (i.e., is sick or infirm)
and you are unable to exercise, you may find that even a little time spent
outdoors doing very light physical labour, working with nature, helps you
feel better and brings the body a shade closer to harmony leading it to work
more efficiently. But then, like all else, this is a proposal for you to try out
and verify for yourself.
Supportive Practices at Work/College

There are times during the day when you are active and the physical activity
helps you keep better health but then there are also many times during the
day when you are not doing any physical activity e.g., during your work
day – when you are at school or college or working in an institution. Long
work days can lead to disharmony and imbalance in the body from time to
time. Can you do something for better health even at these times? We will
look at some of the supportive practices that you can do to help maintain
the harmony and keep the body healthy even when you are not physically
active.
If you are a student, you may be spending a lot of time sitting and bending
267
over text books, writing notes, working on the laptop or computer, typing
etc. be it in the classroom, library, hostel or at home (studies have shown
that 83% of students sit at a desk for more than 10 hours a day20). The same
is true even when one graduates and takes up a desk job.
Long hours of working like this have been associated with aches and pains
in the wrists, shoulders and back, eye strain, headaches and problems like
carpal tunnel syndrome (CTS), computer vision syndrome (CVS) etc.
So, what can you do to minimise such problems when working or studying?
Take short breaks:

Being inactive and sitting for long periods at a stretch is not good for
the health of the body. For instance, it prevents the smooth and efficient
circulation of blood (there is stagnation of blood in the lower limbs when
one sits with legs dangling down for long periods without movement).
Being inactive on a daily or routine basis is also linked with several lifestyle
disorders like heart disease, hypertension etc. It’s a good idea then to take
short breaks every now and then – say every 40 minutes or so. Even if the
break is just for a few minutes- getting up for a glass of water, going to the
toilet etc., even these short breaks help. You could even set a reminder for
yourself on the watch or mobile ‘phone for this.
If you’re not able to get up and take a break, you can do simple movement
exercises like moving your fingers and toes, ankles and wrists, rolling the
shoulders forward and back etc. while sitting at the desk. Such movements
help improve the blood circulation in the body.
From time to time, take your eyes off the book, laptop or computer you’re
working on and gaze up at the far distance – this will relieve the eye strain
that stems from constantly focusing your eyes on the book or screen you’re
looking at.
Maintain the right sitting posture:

An erect posture helps keep the spine in normal alignment by balancing the
weight distribution of the body directly or indirectly21, 22. Such a balanced
posture benefits the physical growth and development of the body.
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Labour And Exercise
It is easy for things to slip by when one is busy so try and pay attention to
your body posture every now and then when you are working or studying.
Here are a few posture-related tips23:
1. Check to see that your back is erect and supported and the legs and
elbows are at 90 degrees to the trunk.
2. Sitting flush on the floor with legs crossed, one can sit comfortably for
long stretches of time - this is one posture that supports the distribution
of body weight in a balanced manner. So, you may want to sit in this
posture whenever possible.
3. If sitting on a chair, make sure that the chair provides a good, solid back
support and adjust the chair height so that the knees are at the same
level as the hips, when sitting. Keep the feet either flat on the floor or on
a footrest (this will help reduce pressure on the lower back).
4. If possible, use chairs with arm rests on which the arms can rest gently
without having to tense the shoulders. Keep your shoulders relaxed and
elbows close to the sides of the body to avoid strain,
If the arm rest can go below the desk, it will be preferable as you will be
nearer to the desk and everything on the desk will be within your reach.
5. You may want to keep frequently used items in front of you and within
reach so that you don’t have to contort the body into unnatural and
uncomfortable postures in order to reach them. Avoid having to bend or
twist the neck or trunk frequently.
Proper illumination (Lighting)
Proper illumination in the work or study area is a must to avoid eye strain and
to ensure the working efficiency of the eyes till the late ages. As discussed
earlier, light should fall on the work place in such a way that there are no
shadows formed in the field of vision.
Creating a comfortable study/work Environment

A comfortable and well-planned study area will help you concentrate so
269
that you can focus on your work at hand without getting disturbed while
also ensuring the environment that is most conducive to the health of your
body,
Key aspects, some of which have already been mentioned are:
A spacious and un-cramped area that is free from noise and other
disturbances, comfortable seating arrangement, good lighting and proper
ventilation. Adequate ventilation in the study area is a must - poor ventilation
leads to poor indoor air quality (IAQ)24 which not only impacts the health
of the body negatively25, 26
but is also associated with lower academic
achievement . 27
Furniture especially the chair you use to sit on, should be practical, suitable,
comfortable and durable.
Tips on Working with Computers:

For many of us, working with computers may form a very large part of
our work day. Routinely working at a computer or laptop for long hours
at a stretch can pose some health issues. The following tips regarding the
various parts of your work station may be helpful:
Chair28, 29:
A chair that is well-designed and appropriately adjusted is an essential

element of a safe and productive computer workstation.
Ideally, the backrest of the chair should conform to the natural curvature of
your spine and provide adequate lumbar support to the spine.
Ensure that the seat of the chair is comfortable and allows your feet to rest
flat on the floor or on a footrest.
Adjust the seat height so that your elbows are roughly the same height as
the keyboard.
If the chair has an armrest, see that it allows your shoulders to relax and
your elbows to stay close to your body.
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Labour And Exercise
Monitor30, 31, 32
• Place the computer monitor directly in front of you and at least 20 inches
away.
• Place the monitor in such a way that the top part of the screen is at or
just below your eye level.
• Adjust the viewing distance from your eyes to the screen so that it is
comfortable to read.
• Ensure that there is no glare from the monitor and no reflections from
light outside as these can strain your eyes. Over time, this leads to tired
eyes and general fatigue.
• Adjust aspects like colour, brightness, font, and contrast to your own
preference as per what is most comfortable for your viewing.
• Viewing the monitor for long periods of time may cause eye fatigue
and dryness. Often one tends to blink less when viewing the monitor,
so make sure that you stop, look away, and blink every now and then
to moisten the eyes. Rest your eyes periodically by focusing on objects
that are farther away (for example, focusing on a clock hanging on the
wall 20 feet away)
Keyboard33
• Select a keyboard that will help you to avoid awkward postures and
contact stress.
• Place the keyboard directly in front of you.
• Ensure that your shoulders are relaxed and your elbows close to your
body.
• Your wrists should be parallel to the ground (in-line with your forearms
and hands)
Mouse34,35
• Keep the mouse close to the edge of your keyboard so as to avoid

having to stretch.
271
• Ensure that there is ample space for you to move the mouse freely
• Use a light touch when holding the mouse or pressing a key on it and
avoid grasping the mouse in the same manner or using the same finger
to press the keys.
• While using the mouse, try not to bend your hands up or sideways at the
wrists to prevent strain.
Ensure that the lighting is adequate for reading the screen/working on

documents. Maintain a comfortable temperature and fresh air flow by
opening the windows, using a fan etc. if needed.
As mentioned earlier, the best way to avoid health risks due to long periods
of physical inactivity when sitting in one place is to get up, take a quick
short break and stretch your legs!

1. What is the difference between labour and exercise? Give some examples
of labour and exercise from your personal life.
2. Dust, sweep and swab your room. Write down your observations
regarding the state of health of your body e.g., the flexibility of the body
(or the lack of it). Do this activity of labour for the entire week. Besides a
clean and tidy room, do you also notice some changes in the body? For
instance, do you notice a change in the flexibility of the body, change
in appetite/hunger, level of alertness during the day etc.? Make a table
like the one given below and write down your observations daily for
the entire week. After a week of this activity, what could you deduce
regarding the impact of this activity on your health?
Day of the Dusting, sweeping, Flexibility in the Appetite/Hunger Alertness

week swabbing body during the day
Sunday Yes/Done Able/Not able to sit Hungry/Not Felt alert/dull

on ankles with ease hungry for meals and lazy during
during the day the day
3. Incorporate ~ half an hour of exercise (e.g., running/jogging, playing
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Labour And Exercise
football/hockey/badminton etc.) in your daily routine. Write down your

observations regarding the impact of this exercise on the health of your
body e.g., on your appetite, your mood, level of alertness during the
day, incidence of aches and pains, muscle cramps/neck stiffness, back
stiffness etc. Do this exercise regularly for a minimum of one week and
note down your observations daily for the entire week. In the one week
did you notice any significant change in the health of your body? What
conclusion could you draw from your observations?
273
274
Chapter 20
Body Postures to Regulate External

and Internal Organs
Besides becoming aware of and correcting our intake and daily routine,
besides doing labour and exercise regularly, we can also rely on other
practices that can be done on a regular basis to maintain the body harmony
e.g., the practice of maintaining the body in certain postures– postures
that help regulate all the body organs. The ancient Indian practice of Yoga
which has been traditionally practised in India since centuries and is now
recognised the world over for its health benefits is one such method of
staying healthy and keeping the body fit.
Program for Health - Regulating Body Organs

Regulated Breathing

Figure - 20.1
Unlike ordinary exercise, Yogasanas (yogic body postures) go way beyond

strengthening the muscles and increasing the blood circulation. Specific postures
stimulate specific organs and organ systems of the body36. They enhance the
functions of the various organs and can even correct disturbances in them.
275
15 minutes of yoga daily can make

a remarkable difference to your
energy level, vitality, alertness, skin
tone etc. And you can easily do this
outdoors, in your room – wherever. It
requires no fancy equipment either -
all it takes is a mat spread out on the
floor/ground!
Yoga is much more than just a means

to better health in the body. While
movement is what brings about the
Figure - 20.2
benefits of exercise, yoga is about
being still and yet being very alert37. Having no movement of the body and
being still in every posture is the key to achieving stability. Being still and
keeping the body in one place without movement will also help you pay
attention to and focus on your Self.
Though yoga is much more than postures and a practice for staying healthy,
here we will limit ourselves to a very brief mention of just a few of the many
and varied yogic postures and the health benefits that can be attained
through their regular practice. Of course, in order for you to benefit from
yoga, you would need to learn it under the guidance of one who is adept
and then practice it on a regular basis.
Here are just a few of the many health benefits of yoga38 when practised
regularly:
— Yoga improves body strength and flexibility – it strengthens the bones,

makes the joints more flexible and tones the muscles
— It improves blood circulation in the body
— Makes the body look and feel younger than its age
— Helps relax and calm the mind leading to better sleep
— Stillness in specific postures helps balance and stability in the body39

(e.g., “veerabhadrasana” or the ‘warrior pose’40)
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Body Postures To Regulate External And Internal Organs
— Certain postures specifically help improve digestion – e.g.,

“pavanmuktasana (helps get rid of and prevent gas related problems of
the stomach, acidity etc.)41; e.g., “vajrasana” (prevents indigestion, gas,
constipation and acidity)42. The vajrasana is the only yogic posture that
is recommended to be practised soon after a meal.
— The “sarvangasana” posture helps activate and rejuvenate the thyroid

gland43.
There are thousands of such yogic postures that have been shown to be
extremely effective in keeping the body healthy but we will not delve deeper
since that is beyond the scope of this book.
One thing that can be mentioned here is that if there is just one yogic
exercise you do in a day, you can choose to do the “surya namaskar” or
“sun salutation”. This is like a complete exercise of all the body parts – the
joints, the internal organs, the spine, the muscles etc. all in a compact, brief
exercise of just a few minutes44.

1. What is yoga? Make a list of the health benefits of a practice like yoga.
2. If you haven’t already done so, incorporate a minimum of 15-20 minutes

of the practice of yoga postures in your daily routine. During the course
of the day, do you notice any change in the body? Continue the activity
for the entire week and record your observations e.g., a change in any
of the following -
— your appetite (hunger)
— the number of hours you need to sleep
— how cold or warm you feel
— how alert or dull and lazy you feel, the colour of your skin etc.
— any other change you could observe (e.g., a change in mood)
Over a longer period of 1-2 months, you may also be able to notice a
change in the incidence/frequency of falling sick with colds, coughs etc.
If so, note down all these observations too.
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3. What are the specific postures that help in improving the digestion of
the body? With the help of a teacher proficient in postures (yoga) learn
the sequence of postures referred to as the ‘sun salutation’. How does
this series of postures help keep the body healthy? Incorporate this in
your daily regimen of postures.
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Chapter 21
Breath Regulation
So far we have spoken of the role of the intake, the daily routine, labour
and exercise and the use of postures (as in yoga) for staying healthy. We
now come to the next significant practice that you can do in order to stay
healthy – the regulation of breath, one example of which is ‘pranayama’.
As with yoga and its postures, pranayama too is a practice with far deeper
ramifications than merely an impact on the physical health of the body but
here we will speak largely only of its health benefits.
Program for Health - Regulating Breathing

Regulated Breathing

Figure - 21.1
Regulation of the breath (as with pranayama), can have a tremendous

and powerful harmonising effect on the body. Essentially, pranayama is a
multitude of various select breathing exercises that one can do - regulate
the breath and through it, regulate the various organs and organ systems
of the entire body.
We all know that the oxygen from the air we breathe in is trapped in the
lungs; this oxygen is used by all the different parts of the body and the
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carbon-di-oxide released from all the body cells as waste is then thrown out
of the body – again, through the lungs.
The average total lung capacity of an adult human male is about 6 litres45.
In our normal day to day breathing, we use a very small percentage (barely
20%) of this total lung capacity because of our shallow breathing46.When the
breath is shallow, many of the alveoli (air sacs) in the lungs, remain collapsed
and unused. It is through the walls of the alveoli that the oxygen is carried
by the blood to the various body tissues. If the alveoli are unused, that
much less oxygen is transported to the tissues. Even when we do exercise at
maximum intensity, we use only 70% of our total lung capacity47.
Pranayama, on the other hand, opens up many more alveoli (air sacs) in
the lungs, increasing our oxygen intake and increasing our lung capacity to
far greater extent than is possible with exercise (even exercise at maximum
intensity). Some of the resulting visible benefits of pranayama are:
— Enhanced cognitive performance - increased ability to pay undivided
attention and focus to every task performed resulting in an increased
ability to concentrate for extended periods of time and this reflects as
increased creativity, increased grasping power and increased memory.
— Improved quality of sleep – due to its harmonising effect on the body and
also due to its calming impact on the mind, breath regulation exercises
can help you to have better and more restful sleep
— Reduced stress and stress related illnesses e.g., hypertension, anxiety
neuroses etc.
— Reduction in high blood pressure
— Improved body immunity
Pranayama goes beyond organs and organ systems; it impacts every cell
of the body, helping to regenerate and revitalise each and every cell48,49.
It is meant to help tap the unexplored and dormant physical and mental
potential, ultimately paving the way to an experience of the deeper
dimension within.
The practice of pranayama, when done regularly and consistently even if for
15-20 minutes in a day can help you experience many of the health benefits
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Breath Regulation
listed above. It is important to note however that the breath regulation

exercises are best learnt under the guidance of one who is adept at them
and not to be experimented with on one’s own.

1. What do you understand by the term ‘pranayama’ or breath regulation?
2. What are the benefits of doing regular breath regulation/’pranayama’
exercises?
3. With the help of a teacher proficient in postures and breath regulation,
learn how to do breath regulation exercises and practise them and the
postures regularly (daily) for 15-20 minutes. Are you able to observe any
changes in your body? Note down your observations daily for one week
(e.g., is there any change in the flexibility of the body, any change in your
appetite for food, any change in alertness, in your mood during the day,
any change in the frequency of minor problems like aches and pains,
muscle cramps, neck stiffness, body pains etc).
What conclusions are you able to draw from your experience and
observations?
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Chapter 22
Attending to Body Signals

(Urges that Should not be Suppressed)
We have spoken about some of the things we need to pay attention to as

part of the program for maintaining health in the body (the right intake, a
daily routine in accordance with the cycles in nature, labour, exercise, the
use of postures and breath regulation).
We also spoke about the self-organisation of the body. Let us now look at
some more proposals pertaining to the self- organisation of the body. In
order to maintain its harmony, the body generates some signals (as a part
of its natural self-organisation). When you (i.e., the Self) pay attention to
them, you recognise these signals as ‘urges’ e.g., the urge to pass urine, the
urge to sneeze or cough, the urge to have a bowel movement, the urge to
sleep etc.
When you pay attention to these signals and give instructions to the body
to do what is needed to maintain the body harmony, the harmony and
balance in the body is maintained (e.g., giving instruction to the body to
sneeze when you have the urge to do so, going to sleep when you have
the urge to sleep etc.). Not only are the physiological demands of the body
fulfilled by this but the body is also able to get rid of unwanted substances
and toxins that may have built up within it – e.g., when you give instruction
to the body to have a bowel movement in response to the urge to do so,
waste matter is removed from the body. These signals/ urges thus help the
body to stay in a state of harmony and balance. Therefore, it is a good idea
to go along with these signals when they arise50.
When you do not pay attention to these signals, when you ignore them or
you do not give appropriate instructions to the body in response to them, it
may result in increasing disharmony in the body (i.e., if you suppress these
urges, you prevent the release of accumulated toxins and waste matter from
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the body and this results in disharmony in the body). Many diseases have
been linked to the forceful expedition and/or suppression of such urges51.
Body Signals/Urges that you can aid (or at least not suppress):
Signal/Urge to urinate, defecate, release flatus or to vomit
Signal/Urge to sneeze, belch, yawn or cough
Signal/Urge of hunger, thirst or need for sleep at night
Signal/Urge to breathe rapidly when overexerting
Signal/Urge to shed tears when overwhelmed with emotion etc.
Let us go over these one by one.
Urge to pass urine:

When urine formed in the kidneys travels to the urinary bladder in the body,
progressively filling it up and the tension in the bladder walls rises beyond
a certain threshold, the signal generated in the body in response to this can
be read by you (the Self) and interpreted by you as the need to pass urine
(urge to urinate). When you pay attention to this urge to urinate and give
instructions to the body accordingly, it results in the passage of urine.
You will notice that often, despite your attention being drawn to this signal,
you are able to delay acting on this urge for some time (e.g., when you are
in a class/meeting and do not wish to leave before the class/ meeting ends)
and while it is okay to do this occasionally, it is not advisable to make this
into a habit or do it frequently. Suppressing this urge may not only cause
pain in the lower abdomen (due to a very full bladder) but may also result
in the urine accumulated in the bladder attempting to backtrack into the
ureters (the tubes connecting the bladder to the kidneys). This is because
the urine collected in the bladder is unable to flow down and out of the
body and hence tries to flow in the opposite direction i.e., upwards into the
ureters.
Frequent stagnation of urine in the bladder and ureters in this manner invites
infection in the collected urine leading to fever, chills, pain and burning when
passing urine etc. (the symptoms of urinary infection). Ultimately, frequent
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Attending To Body Signals
urinary tract infections may even lead to kidney damage. There may also be
associated formation of stones in the ureters and kidneys.
Thus, it is important to pay attention to the urge to urinate and make it a

habit to do so at the earliest.
Urge to defecate (have a bowel movement):

When waves of contraction pass through the large intestines (referred to
as ‘peristaltic movements’), waste matter or faeces is moved from the
proximal part of the large intestine into the rectum (the distal-most part
of the large intestine, just before the anus). When the rectum is filled with
faeces and the walls of the rectum are stretched beyond a certain threshold,
the signal generated in the body can be appreciated by you as the urge to
defecate or have a bowel movement. When you give instructions to the body
accordingly (contraction of the rectum and, at the same time, relaxation of
the anal sphincter), it results in a bowel movement.
If you suppress the urge to defecate, it causes pain in the abdomen and
anal region but more importantly, this causes the retention of faeces (waste
matter and toxins) and flatus (wind) in the abdomen. Because the flatus is
unable to go down and out of the body through the normal route, it starts
moving upwards in the body resulting in a bloated abdomen, a feeling of
obstruction, as if a weight is pressing on the chest and in headaches. In
fact, voluntarily suppressing the urge to defecate is almost like setting up a
reverse peristalsis or contractile movement in the intestines in the opposite
direction and this has been shown to delay the downward movement of
food from the stomach to the intestines (a delay in gastric emptying) in
normal individuals; this “cologastric brake” may well be the reason for upper
abdominal symptoms in people with constipation52.
The retention of faeces also results in a headache, runny nose and cramps in
the calf muscles53, 54, 55. If the urge to have a bowel movement is suppressed
frequently, it leads to chronic constipation and a whole host of other
symptoms stemming from this!
Needless to say, it is best to respond to the urge as soon as you can.
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Urge to pass flatus (gas):

Gas in the gastrointestinal tract may originate from any of three sources:
1. Air swallowed in through the mouth – most of this is a mixture of nitrogen

and oxygen and is expelled out of the body by belching (see below).
2. Gas formed in the gut as a result of bacterial action – Bacteria, acting on

food residue (mostly in the large intestine) form gases (carbon dioxide,
methane and hydrogen)56. These gases or flatus then move further down
the digestive tract, to the rectum and are brought out through the anus57.
3. Gas diffusing into the gastrointestinal tract from the blood stream – this
is a minute amount.
If you voluntarily suppress the urge to pass flatus, it may lead to the
retention of gas and further, may lead to retention of urine and stool too,
causing constipation, fatigue, weakened digestion, pain and distension in
the abdomen, discomfort in the chest/region of the heart and even poor
vision58, 59.
Not only can you pay attention to these signals of excessive gas in the body
and give the necessary instructions to the body but you can also pre-empt
such conditions by proactively getting rid of excess formation of gas in the
digestive tract (e.g., by sitting in the ‘Vajrasana’ pose soon after eating a
meal or with the help of the ‘Pavanmuktaasana’ (as mentioned earlier in the
part on ‘Yoga’)
Urge to vomit:
Vomiting is another way of getting rid of unwanted substances from the
body – in this case, from the upper gastrointestinal (GI) tract i.e., the food
pipe (oesophagus), the stomach and the duodenum (the most proximal
part or first part of the small intestine).
Whenever any part of the upper GI tract is over distended (bloated) or

extremely irritated (e.g., when a substance like alcohol is consumed and it
irritates the stomach lining or when you eat extremely spicy food or have
excessive acidity), you may have the urge to vomit. If this urge is suppressed,
the body is unable to get rid of the irritant in the stomach or small intestine
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and this of course results in untoward health consequences for the body
– it may cause heartburn i.e., a burning sensation in the chest region,
headache, increased acid and heat in the body resulting in a black/dark
pigmentation of the face, itching, skin rashes, lack of an appetite, nausea
and even diseases of the eyes, cough, respiratory disorders, anaemia, fever,
skin diseases etc.60,61.
When you pay attention to this urge and go ahead and vomit instead of
suppressing the urge, the body is able to get rid of the unwanted substances
and this helps it to return to harmony faster and more efficiently.
Urge to sneeze:
In response to irritation in the nasal passages, be it due to dust, pollen or
other irritants, the body generates signals which you decipher as an urge
to sneeze. When you sneeze, a large amount of air passes rapidly through
the nose, helping to clear the nasal passages of the foreign matter that was
causing the irritation62. Once the substance leading to irritation is removed,
there is no further urge to sneeze.
Suppressing this urge to sneeze may result in a headache and ailments

like torticollis (rigidity in the neck), weakness of the sense organs and, at
times, even facial paralysis63,64. Research studies have also shown that
suppressing a sneeze and thereby obstructing the normal passage of air
through the nose and out of the body may cause the air to move to other
areas of the body which is not normal for the body. This disharmony in the
body may express itself in the form of conditions like pneumo-mediastinum
(a collection of pockets of air in the area of the chest) and cervico-facial
emphysema (a collection of pockets of air in the face-neck area)65.
Whenever you have the urge to sneeze, if you merely allow the sneeze to
occur without voluntarily trying to suppress it, you can easily prevent the
unwanted and unnecessary consequences to the body mentioned above.
Urge to belch/have an eructation:

Belching or burping is the process by which excess or unwanted air from
the digestive tract is expelled out through the mouth. This excess air usually
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results from excess air being swallowed into the stomach. But for this normal
protective mechanism of burping, the stomach would have been extremely
over distended each time you over ate! Thus the signal that translates to an
urge to belch is a physiological mechanism by which the body can vent gas
from the stomach.
If you suppress the urge to belch or burp, it may lead to hiccoughs, difficulty
breathing, stomach bloating, loss of appetite, tremors and even a disruption
in the normal functioning of the heart66, 67, 68.
Urge to yawn:
Why do you yawn? You may have noticed that you tend to yawn when you
are tired, sleepy or bored. One theory is that we tend to yawn when the body
is short on oxygen and yawning helps the body to take in a larger quantity
of oxygen69. It is quite possible that we don’t yet know the full story but
whatever be the reason, here also, you may be able to see that the body
generates a signal and you interpret that signal as an urge to yawn. If you
pay heed to the signal, you send the necessary instructions to the body.
Though yawning may seem like a simple enough activity, even this simple
and common activity is a complex series of events involving movement in
various parts of the body - opening of the mouth, a deep inspiration or
breath in, a short period of cessation of the breath (apnoea), followed by
expiration (breath out)70!
If you do not pay heed to this urge to yawn and, instead, keep suppressing
it habitually, it may cause you to have a headache and even more severe
forms of disharmony. So the next time you have the urge to yawn, open
wide and go ahead (though you may want to cover the mouth with a
handkerchief in public places!).
Urge to cough:
For the body to take in air efficiently and effectively, it is important that
its airways be clear and free from foreign matter. Cough is an important
mechanism by which secretions and particulate matter are cleared from the
body’s airways.
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Cough is triggered when cough receptors in the pharynx (back of the throat),
trachea (main airway) and its main branches as also those in the more distal
smaller airways get irritated/stimulated71. The airways are highly sensitive
and the slightest amount of foreign matter may trigger irritation in them,
leading to the cough reflex72. Though referred to as a ‘reflex’, here too you
will be able to see that the body generates the signal and you pay attention
to that signal, interpreting it as the urge to cough.
When you cough, not only are the body’s airways cleared but also, the
inhalation of particles like foreign matter, secretions, etc. (which may have
caused harm to the body) is prevented.
If you suppress the urge to cough, it can lead to accumulation of secretions

and other irritants in the airways and this can precipitate asthma, hiccoughs,
lack of appetite, discomfort, distress in the chest area etc.73 (for the same
reason, it is best to avoid taking cough suppressants i.e., medications that
suppress cough).
Hunger:
“Hunger” is said to be an intrinsic desire for food and has been defined
as the sensation pertaining to the need for food74 - the sensation takes
place in the body; the interpretation of the sensation as hunger occurs in
the Self. Besides being associated with a craving for food, hunger is also
associated with the rhythmic contraction of the stomach muscles and a
sense of restlessness such that if one is hungry enough, usually any type of
food will do. Is a good appetite the same as hunger? Not quite.
Appetite also refers to a desire for food but this term is often used for the
preferential seeking out of a particular type of food75. You may have noticed
this difference in yourself – that you seem to have a great appetite for a
particular type of food and yet appear to not be hungry enough for another
type!
Hunger ‘pangs’ (signals) are a sign that the body needs food. When you pay
attention to these signals you give the body the necessary instructions to
eat food. What if you ignore these hunger pangs? The body then continues
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to generate these signals for a while till they eventually die down for some
time. However, ignoring hunger signals frequently is not advisable as this
may lower the body metabolism and, as a result, lead to other associated
problems. You may also become grouchy and irritable when hungry!
The long term and frequent ignoring of hunger signals leads to more severe
problems in the body and the inadequate intake of food over prolonged
periods of time may even lead to psychological disturbances (disharmony
in the Self).
Thirst:
As mentioned earlier, water is essential for the body (the body is 72% water).
Lack of water in the body results in dryness in the various parts of the body.
One signal generated by the body in such a condition is a dryness of the
mucous membranes of the mouth and oesophagus. This is a signal that is
interpreted by you as ‘thirst’ - the dry and parched sensation in the mouth
and throat that you associate with a craving to drink something, usually to
drink water (an indicator that the body is low on water). Your role is to pay
attention to this signal and drink water in a timely manner.
Two things worth noting here are—
1. The signal for thirst lags behind the need of the body for water i.e., the
body is already water deprived by the time it has the signal for thirst
(dryness of mouth etc.) hence pay heed to the signal
2. The elderly appear to have a decreased sensation of thirst (or it may

be that they pay less attention to the thirst signals in the body); this,
coupled with the fact that with advancing age, the body appears to
have a higher requirement for water puts the elderly at a much higher
risk for dehydration (something to remember especially if you have
elderly members in the family)
If you don’t pay attention to the sensation of thirst or if you suppress the
urge to drink water, it leads to further dryness of the throat and mouth,
weakness and, in severe cases, dehydration and exhaustion. One may even
feel discomfort in the chest or faint (become unconscious).
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Water or cooling demulcent drinks (e.g., mint water), when taken early on,
can help prevent such situations76, 77, 78.
Urge to Sleep:
As we saw in the chapter on daily routine, sleep is the time when the body
goes through the processes of repair, regeneration and detoxification,
correcting disharmony and coming back into harmony.
So, when you have the urge to sleep at night, go ahead and do so. Traditional
health systems mention that if you suppress this urge, you are likely to be
drowsy during the day; you may also feel lethargic, tired, have heaviness
in the head and eyes, sometimes a frank headache and pain in the entire
body79,80. Research in Modern medicine has also demonstrated that sleep
deprivation has deleterious effects on a number of bodily functions81, 82.
All such issues can be prevented if you just follow the simple rule of ‘sleep
when you are sleepy’.
Urge to breathe faster and heavier after exertion:

At the end of a normal cycle of breathing in and breathing out at rest, a
healthy person can hold his/her breath for an average period of up to about
50 seconds. After that, one tends to feel suffocated and has a strong desire
to breathe again. This signal of suffocation occurs in the body when the
carbon-di-oxide level in the body builds up and this is interpreted by you
as a strong urge to breathe again and take in a fresh supply of oxygen.
When you do strenuous physical activity or vigorous exercise, this build-
up of carbon-di-oxide occurs far more rapidly. Thus, soon after vigorous
exercise, you will find that you feel compelled to take in another breath
very soon after the last one i.e., you are able to hold the breath for a much
shorter duration than you could at rest. Why is this so?
To do a lot of strenuous activity, you need a lot of energy and this energy
comes from oxygen - the air (oxygen) taken in by the body, through various
metabolic pathways, acts as the fuel that generates energy (and in the
process, carbon-di-oxide is formed). The more strenuous the activity, more
is the energy required and hence, more is the requirement of oxygen. As the
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oxygen is consumed more rapidly, carbon-di-oxide also gets accumulated

faster and this triggers the urge to take in a fresh breath.
If you compare the oxygen consumption of an average person with one

who is doing regular strenuous activity you can get an idea of the large
amounts of oxygen required and used up during exercise – for instance, the
normal oxygen consumption for a young man at rest is about 250 ml/min.
while in a male marathon runner, this may increase to >5000ml/min. (a 20
fold increase when compared to the resting state!)83.
Thus, it is important not to suppress the urge to breathe rapidly and deeply
after exercise so that larger amounts of oxygen are taken in. Failing this
(i.e., if you suppress this urge to breathe faster after exertion), it may result
in a fainting spell or symptoms of more severe forms of disharmony in the
body84, 85.
Urge to shed tears:

For you to be able to see clearly through the eyes, continuous moistening
of the cornea (the dome shaped front portion of the eye) occurs through
the formation of tears. Tears not only moisten the cornea but also clear
it of the many irritants that may fall in the eyes - by washing them away
(you may have noticed that whenever the eyes are dry or there is some
irritant in the eyes, you tend to blink more and have excessive formation
of tears). Besides doing all this, tears also have another very important
component - ‘lysozyme’ – an enzyme that can destroy bacteria. So each
time you blink the eye, a thin ‘tear film’ develops on the cornea, keeping the
eye moistened, free of irritants and free from bacteria (no wonder then that
frequent blinking is recommended for keeping the eyes in good health).
When you are emotionally moved also, you tend to have the urge to shed
tears – as human beings, we shed tears when we are sad, when we are happy,
or otherwise emotionally moved. Crying is considered to be beneficial for
health, bringing about immediate relief as also long-term benefits. On the
other hand, withholding tears may have damaging health effects86. It has
also been found that crying may be associated with a rebound mechanism
that facilitates the recovery of homeostasis (a return to the normal state of
harmony and balance of the body)87, 88.
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Voluntarily suppressing tears, whether they be borne of grief or joy, may

lead to rhinitis (runny nose), heaviness of the head, eye disorders, anorexia
(loss of appetite) and giddiness89, 90, 91
and is not recommended.
Having discussed the significance of all the various body signals and our
identification of them as the urges described above, you can probably
appreciate why they are significant in maintaining the body harmony and
why you should not suppress them. It is said that the suppression or forceful
expulsion of these natural urges is responsible for the vast majority of
diseases92. An essential feature of these natural signals/processes/urges is
that they are inertial, i.e., inevitable, provided you do not interfere with them
but instead respond appropriately to these signals.

1. What are ‘natural urges’? What is their significance/role in staying
healthy?
2. List out some common natural urges that you have been able to identify
in your own body and make a note of the ones you are paying attention
to and going along with and the ones (if any) you are suppressing.
3. Why is it important not to suppress these natural urges? What happens

if you suppress the natural urges? Explain with the help of five common
examples you have been able to observe in yourself.
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Chapter 23
Urges that Should be Transformed

Besides the exhaustive list of ‘urges’ that should not be suppressed
(discussed in the previous chapter), there are also certain other types of
‘urges’ that are not useful and do need to be suppressed –or rather, they
need to be transformed.
Given in the table below are some mental, verbal and physical urges. You
may be giving in to some of these urges from time to time. Let us see how
these urges impact us, why we need to transform them and what we need
to do to try and transform these urges within ourselves.
Mental urges Verbal (Speech related) urges Physical urges
Fear Harsh words Violence towards others
Jealousy Excess talking Adultery
Greed Backbiting Persecution.
Grief Lying and use of untimely words.
Anger
Vanity
Shamelessness
Attachment
Malice etc.
Mental Urges – Take a look at the list of mental urges given above. You may
notice that all the mental urges in the list pertain to feelings that are not
naturally acceptable to us. For instance, you can ask yourself whether fear
is naturally acceptable to you, whether jealousy or greed or anger etc. are
naturally acceptable to you and you will find that none of these emotions
are naturally acceptable to you.
You will also notice that whenever you lack the right feeling, you have one
of these types of negative feelings in yourself. For instance, when you lack
the feeling of trust (a feeling that is naturally acceptable to you), you tend
to have fear. Similarly, the feeling of jealousy is not naturally acceptable
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to you. What is naturally acceptable to you is the feeling of affection. And

when the feeling of affection is lacking in you, you are jealous.
In this manner you will see that each and every emotion listed in the mental
urges column above is an emotion that is not naturally acceptable to you
(or to anyone else for that matter) and all these emotions are a result of
the lack of a feeling that is naturally acceptable to you. What is wrong in
having such emotions that are not naturally acceptable to you? Well, it is
quite evident that such feelings make you unhappy. Again, you can ask
yourself the question – what makes you feel happy/comfortable within? Is
it a feeling of trust or one of mistrust leading to fear of others in society and
fear of the environment?
Of course, it is the feeling of trust that makes you happy/comfortable within

because it is the feeling of trust that is in line with your natural acceptance,
not mistrust or fear or anger; it is what allows you to be in harmony within. On
the other hand, whenever you have a feeling that is not naturally acceptable
to you, there is conflict within - you feel uncomfortable/unhappy and when
you interact with others with this unhappiness, you make them unhappy
too!
In other words,
Feelings not in line with the NA → Unhappiness in you → Unhappiness in the

other
It must be clear from this discussion then that what is needed is a

transformation of such feelings (feelings that are not naturally acceptable).
And what does this transformation require? Since the unhappiness is due to
a feeling not in line with the natural acceptance, what is required is to have
a feeling that is naturally acceptable (i.e., the right feeling) and in order to
have the right feeling at every moment, two things are required –
— Awareness of the feeling in your imagination at every moment

(imagination = Desire/Feeling, Thought and Expectation; we discussed
this in part two of this book)
— Awareness of the feeling that is naturally acceptable (you just need to

refer to your natural acceptance and you will get the answer to this)
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Urges That Should Be Transformed
Once you are aware of the feeling you are having at any given moment and
you are also aware of the feeling that makes you happy (be in harmony),
you can, right then and there, choose to have the feeling that makes you
happy/comfortable within/in harmony within. It’s that simple.
And once you experience this for yourself, it becomes understanding for
you (right understanding). Thus, the transformation of such mental urges
requires the right understanding and right feeling.
Verbal Urges – Now let us look at the middle column. The urges listed here
refer to verbal actions - behaviours in human–human interactions. You will
be able to see that none of these behaviours is naturally acceptable to you
(i.e., none of them is in line with your natural acceptance – you can refer to
your natural acceptance right now and check this for yourself).
At times you may feel that you try your best and decide to have the right
feeling and thought but a situation arises where the other says something
to you in a harsh tone of voice or uses abusive language and again you fall
into the same trap of behaviour that is not naturally acceptable to you. In
fact, you are not alone in this; many people may feel this way. What to do in
such situations? Let us see why this is happening.
When you have not ensured the right feeling within yourself, you tend to
constantly seek happiness from outside in the form of pleasant sensations
through the body or trying to get the right feeling from others and become
angry or irritated when the other does not ‘give’ you the right feeling. But
what if the right feeling was ensured within you and you were happy as a
result of it? Then you would not need to seek happiness outside because
you are already happy. Then how the other behaves does not bother you.
If we ask you, when do you get angry, shout at others etc. when you are
comfortable inside or when you are already feeling uncomfortable within?
The answer is plain for you to see- only when you are in a ‘bad mood’, you
tend to get angry; when you are in a ‘good mood’ you tend to let the other’s
behaviour pass without getting upset. Isn’t this true for you?
So, though such behaviour is not naturally acceptable to you (not what you
really want), yet you may find that you sometimes resort to some of these
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behaviours. That’s because even though you can see that this is not what
you want, you may not be very clear about what it is that you really want
(i.e., what is naturally acceptable to you) or you may not know how to make
it happen or it could be both of these.
In the first case (not knowing what you want), you can get clarity on what it
is you really want by referring to your natural acceptance.
In the second case (knowing what you want but not knowing how to make
it happen), you can get clarity about this if you start paying attention to
your feeling and checking if it is in line with the natural acceptance or or
not (rather than merely trying to change the behaviour or even just the
thoughts).
Why is having the right feeling so important? Because if you merely try to
change the behaviour by itself, it is not likely to be a very successful attempt
– often it may be short lived and you may be unable to sustain the right
behaviour (in line with your natural acceptance). This is because the feeling
at the base of the imagination is itself not in line with the natural acceptance
and it is the feeling at the base that is motivating or driving the thoughts
which then result in the behaviour outside. Therefore, what needs to be
done is to transform the feeling at the base of the imagination. When you
have the right feeling, the right thoughts naturally flow from it as does the
right behaviour and once the right feeling is ensured within, the behaviour/
conduct also becomes definite (i.e., right behaviour in accordance with the
right feelings and right thoughts).
So, transformation in behaviour requires a transformation within with the

right understanding and right feeling in the Self. The same is true of the
physical urges listed in the last column. To transform the physical urges
or actions/behaviour, transformation needs to come about in the feeling
within.
When you have the right feeling within (a feeling of relationship), you are
able to see your relationship with other human beings. When you see
your relatedness with the other, you take responsibility in the relationship,
ensuring definiteness in your feeling and concern for the other; this makes
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Urges That Should Be Transformed
the physical urges listed above weaken and drop, resulting in the natural
flow of conduct that is definite.
This means that you then have definite conduct regardless of whether the
other is your family member, your neighbour, a rich person or a poor person,
a person of your faith or another faith, a person with your ideology or a
different ideology etc. and your definiteness of conduct is also independent
of the other’s behaviour (i.e., you have definite conduct even if the other
misbehaves).
To summarise….
In day-to-day life you may face all sorts of situations that you may tend to
classify into positive and negative circumstances. Some psychologists say
that human beings have a tendency to be more attentive to, and to more
thoroughly process and recall, negative information as compared to positive
information93. It is plain to see that recalling negative circumstances and
becoming unhappy about them is certainly not useful.
Though you may tend to get influenced by circumstances around you, if

you reflect on this, you will be able to see that happiness and unhappiness
are your own creation – when you ensure the right feeling within yourself,
you feel happy and respond to the situation outside while when you do not
ensure the right feeling within, you feel unhappy and react to the situation
outside (if you remember, we discussed this in part two of this book). Further,
when you respond to others, it leads to happiness in them also while when
you react, you make others also feel unhappy!
You can see that these negative urges related to thought, speech and action
are of no use to you and need to be transformed. And how do you go about
it? We have been saying this all along. You don’t need to pay attention to the
negative urges; rather, you need to pay attention to/observe what goes on in
your imagination and then check if it is in line with your natural acceptance
or not. When your imagination (feeling, thought and expectation) is in line
with your natural acceptance, you have the right feeling and thought and
are in harmony. You are then able to maintain the body in harmony and
your behaviour (conduct) is also harmonious.
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When you start paying attention to your thoughts and feelings, you will be
able to see that when you ensure the right feeling within yourself (a feeling
in line with your natural acceptance), the mental urges are automatically
transformed (right thoughts are a natural consequence of the right feeling).
As we think, so we do; when you have the right feeling and thought, it
translates to right behaviour (right speech and action). So, in this way, all
such negative urges can get transformed in a very simple and sustained
manner.

1. What are some of the urges that need to be transformed?
2. Observe some of these negative urges that may be there in you. When
you go along with these negative urges, observe how you feel within. Are
you happy/unhappy? On the basis of this observation, do you want to
continue with the negative urge or do you want to change it?
3. How can you bring about a change in these urges/actions? Where would
you focus – on the physical action through the body/on your thoughts
and reasoning/on the natural acceptance and bringing your feeling,
thought and behaviour in accordance with the natural acceptance such
that your conduct becomes definite?
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Chapter 24
Indicators of Health
Are you healthy? Have you asked yourself this question? If so, what is the
answer you get?
We have been talking about staying healthy but how would you know if you
are healthy i.e., when would you say that the body is in harmony - in good
health? Are there any specific indicators that you can use or refer to in order
to answer this question? There most certainly are.
The following are some indicators of good health. You can check and see if
they are true for you:
1. You feel awake and alert the moment you wake up and have no trouble
‘jumping’ out of bed each morning
2. You have a good appetite – you feel hungry at meal times
3. You have proper and timely digestion and assimilation of food – you feel
light and energised after eating
4. You have timely and proper elimination of waste from the body – you
have a daily bowel movement before consuming any food or drinks. You
also have regular and comfortable elimination of sweat and urine (and
regular menstrual cycles in the case of girls and women).
5. You have a healthy proportion of muscle, bone and fat tissue – you are
neither overweight nor emaciated.
6. Your body has a natural strength and immunity – it can withstand hot and
cold climates and change of season easily without falling sick frequently
7. You have normal skin colour - a natural and healthy glow to the skin
8. Your body is flexible. It is able to obey the instructions you give to it and
it can withstand physical exercise without difficulty
9. All your five sense organs are functioning normally and are not
deteriorating (or are only minimally deteriorating) with age.
10. Your body is free from the onslaught of diseases
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11. You fall asleep easily when you go to bed at night and enjoy a deep and
restful sleep each night
12. You feel comfortable and happy within – you have the feeling of peace
and contentment inside and a feeling of relationship for family members,
friends, relatives, colleagues etc.
This last point in the list is the one of most importance because this
demonstrates harmony (i.e., health) in the Self and only when the Self is
healthy (in harmony) can it take responsibility for the health of the body and
do so, efficiently.

1. Make a list of all the indicators of good health.
2. Go back to part two of the book and redo the questionnaire on ‘Are you
healthy’. Compare the result that you get now with the result you got
then. Is there any change/difference in the result now? On the basis of
this, are you healthy or unhealthy now?
3. Observe your current tendencies and habits that are not in line with
keeping the body healthy. Chart out an action plan for what you can
change right away and try to make one change every 3 weeks or so –
You can categorise the changes as physical/behavioural and mental.
Note down your endeavours – successful and unsuccessful.
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Chapter 25
Early Indicators of Disharmony

(Disease) in the Body and Bringing
the Body Back to Harmony
So far we had been talking about how we can be healthy and stay healthy
(A- Staying healthy).
Having looked at our intake, daily routine, labour and exercise and the
use of specific practices for keeping the body healthy (use of postures for
regulating the body organs as in yoga and the regulation of breath as in
pranayama) we then went on to see how we can further help the body’s
attempts at staying healthy by paying attention to the signals of the
natural urges and going along with them rather than suppressing them.
We also spoke briefly about urges that are not useful for us and should be
transformed and how we can do that. Last but not least we listed out the
indicators of good health so we can gauge if we are healthy or not.
If we follow all the above-mentioned practices, the body is likely to stay

healthy (in harmony) with all organs functioning efficiently. But what if
we fail to do so and the body does go into disharmony? What then? Well
then we first need to evaluate how bad things are – is the disharmony mild,
moderate or severe?
Why do we need to know this? This is important to know so that we can

decide our approach to correcting the disharmony. If the body is in mild
disharmony, just maintaining the practices mentioned in (A) – ‘Staying
healthy’ regularly and using gentle home remedies are likely to be sufficient
to bring the body back in harmony. For instance, if you have a mild headache
and you pay attention to it, all you may need to do is to drink extra water
and that may be sufficient to clear the headache. The whole process takes
very little extra effort.
If the disharmony in the body is more than mild, it is most likely that the
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body has been in disharmony for a while (it may have started as a minor
issue but when we didn’t pay attention to it at the time, it slowly built up and
became more and more of a problem). For instance, in the above example,
if you didn’t pay attention to a headache resulting from an inadequate
intake of water and didn’t drink the extra water required by the body, the
headache could persist for longer; if you got into the habit of drinking less
water, the digestive process would not be able to work as efficiently resulting
in constipation; urination would also be less leading to a stagnation of urine
in the bladder and this may result in a urinary tract infection!
Now these compounding problems will lead to the added symptoms of

fever, lack of appetite, burning sensation when passing urine…and so on.
Just as all this disharmony took time to build up in the body, it may now
take a lot more time for things to get corrected and for the body to get
back to harmony - and it will take a lot more time and effort on your part.
In fact, once problems get compounded in this way, the help of a health
care professional may have to be sought and medication may have to be
taken in order for the body to come back to harmony. So the minor problem
that could have been sorted out by you at home, now requires a doctor,
laboratory tests, medication…perhaps hospitalisation!
Program for Health

Regulated Breathing

Figure - 25.1
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Early Indicators of Disharmony (Disease) In The Body And Bringing The Body Back To Harmony
What this means is that the sooner we detect the disharmony and start
working on it the better (of course even better than this would be to prevent
the disharmony from occurring in the first place!). Even when we are trying
to correct the disharmony, we can continue all the practices we spoke of
in ‘(A) –Staying healthy’ – with the help of these, the disharmony will be
corrected a lot faster and to continue to maintain the body in harmony, we
will, anyway, have to ensure these practices regularly, else the body will slip
back into disharmony again.
Being mindful of that, now let us look at ‘(B)’ - what we can do once the
body is in disharmony – how we can go about correcting it and helping the
body come back to harmony. We will look at the following –
1. The early indicators of disharmony in the body – the warning signs of
disharmony and how we can take the necessary steps to bring the body
into harmony. The current chapter is devoted to this topic.
2. Home Remedies – In the next chapter we will look at the many substances
available to us in our homes and how we can use them for correcting
minor ailments before they escalate into something bigger
3. When to visit the doctor (use of medication)
So let us now start with the early indicators of disharmony – when the
disharmony is mild. Whenever there is even mild disharmony in the body,
certain signals are generated in the body - much before the manifestation
of the disharmony (disease). If we pay attention to these signals, we can
alter our intake and lifestyle, become more physically active and incorporate
the practices mentioned earlier, so as to correct the disharmony in the body
and prevent the onset of disease. Here are some of the signals that indicate
disharmony in the body and how you can aid the body in coming back to
harmony:
Fever:
A healthy body maintains its temperature within the narrow range of 37.0°C
and 37.7°C.
A Body temperature of 38°C (100.4°F) or more is considered to be a
fever94. Fever is not a disease per se but rather a signal or an indicator of
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disharmony/disease in the body (e.g., infection or inflammation in some

part of the body) and even before the occurrence of fever, there are some
premonitory symptoms which may indicate the coming on of fever. These
early indicators of fever are95 -
• Feeling dull and lazy and depleted of strength
• Lacrimation/tearing in the eyes
• Yawning
• Feeling of heaviness in the body
• Feeling mentally fatigued
• Having indigestion and lack of appetite
• Dull/lustreless complexion
• Shivering/feeling cold etc.
If you have any of these symptoms, make sure that you are eating only
nourishing food (food that is nurturing for the body) and not junk food, drink
plenty of liquids and take rest (which means don’t over exert) but do take a
short walk in the open outdoors if you can. The fresh air will help the body to
be in harmony. Light exercise or yoga may be beneficial if you feel up to it.
If you have not been doing practices of breath regulation (like ‘Pranayama’)
regularly, you can restart now and do so gently for 10-15 minutes if you can
(especially the practice of alternate nostril breathing or ‘anulom-vilom’) – it
may help to ward off the possible infection that may be brewing within. All
these suggestions are helpful not just for fever but largely, for all infections
and illnesses.
What you can do in presence of a fever to help the body come

back to harmony:
1. Eat light – You may have heard of the saying –“Feed a cold and starve
a fever”. Fever is an indicator that the body is working hard to get rid
of the infection. At this time, if you eat heavy foods that are hard to
digest, the body will need to spend a lot of energy just trying to digest
the food and may not have sufficient energy left to effectively get rid
of the infection. So take plenty of seasonal fruit and light foods like rice
and moong dal khichdi, vegetable soups etc. and go light on the grains.
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2. Drink sufficient quantity of liquids – Due to the high temperature, the

body’s water requirement goes up during a fever so drink plenty of
water and take fresh squeezed fruit juice (e.g., mosambi or sweet lime
juice) so that the body remains well hydrated. Infections tend to flare
up in presence of dehydration so restoring the body’s hydration will also
help the body in overcoming the infection more efficiently.
3. Maintain your daily routine – Wake up early (with the birds) and go
to bed early. When your circadian (day-night) rhythm is in order, the
body processes of waste removal, cleansing, detoxification, repair and
regeneration are able to take place without any hindrance but when you
stay up late at night or wake up late in the morning, these processes get
disrupted and it makes it that much harder for the body to overcome
the infection.
4. Get plenty of rest – The more you take rest and sleep, the less interference
you create in the body’s attempts to get back to harmony. The body has
the capacity to repair itself, provided we allow it to do so!
5. Think positive – Having the right feelings and thoughts will help the
body get back in harmony quickly because each and every thought you
have has an impact on the body – positive thoughts help keep the body
in harmony while negative feelings and thoughts (like those of anger,
hatred, jealousy, fear and anxiety) disrupt the body harmony. If this
seems difficult within the four walls of your room and if the fever is mild
or has gone down, try and take a walk-in nature- be in proximity to
plants and trees and this will help you have peaceful thoughts and a
calm mind.
Skin Ailments96:
Some warning signs and symptoms may be:
• Numbness in a patch of skin
• Excessive perspiration (sweating) or absence of perspiration in an area

of the skin
• Patchy discoloration (e.g., redness/paleness) of the skin or elevation

(raised areas) in the skin
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• Itching, burning or pain in the skin
• A sudden appearance and persistence of ulceration (a break/open area)

in the skin along with pain.
It is quite possible that some of the above symptoms may be followed by a

full blown skin rash.
What you can do in presence of skin rashes to help the body get
back to harmony:
1. Drink sufficient water – No skin disease is skin deep – there will usually
be an underlying reason in the body for the problem visible on the skin
and this is most likely linked to accumulation of toxins in the body over
time. Hydration is the key to getting rid of toxins from the body.
2. Eat healthy – No matter how much make-up you put on your face to
try and hide the blemishes it will not work as well as if the complexion
itself were free from all blemishes. For a naturally glowing complexion
at all times, be sure to eat right – plenty of fruit and fresh squeezed fruit
juice (without adding sugar), whole grains and nuts. For a healthy and
glowing skin you need to avoid oily, greasy, spicy foods and stay away
from junk fast foods and packaged and processed foods.
3. Keep to a healthy routine – As mentioned, skin rashes are not merely

skin deep. Since skin problems are a pointer to problems within the body
(very often linked to digestion), waking up early and going to the toilet
at the right time is a must for getting rid of toxins and unwanted body
waste.
4. Daily exercise – One of the best ways of getting rid of toxins from
the body is to do some regular exercise which will help you perspire
and sweat out the toxins. You could choose to do active exercise (e.g.,
running/jogging/skipping rope/jumping jacks etc.) coupled with yoga
breathing exercises (pranayama) which help detoxify the body.
5. Wear breathable clothes – Pure 100% cotton clothes are best for the
skin. This is because cotton, being porous, is a fabric that allows free air
exchange between the skin and the outside air so body sweat (which is
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trying to get the toxins out of the body) evaporates easily and leaves
the skin dry and feeling fresh. On the contrary, when you wear synthetic
clothes next to the skin, the fabric is not ‘breathable’ and does not allow
the sweat formed on the skin to evaporate, thus leading to skin rashes.
6. Avoid suppressing the urges that keep the body in harmony- it is

important to pay attention to these urges so that the body can get rid
of unwanted and waste matter like urine, stool etc. and stay in harmony.
Imbalance in Body water:
An imbalance of water in the body may result in one of the following:
1. Dehydration (less water in the body)
2. Over hydration (too much water in the body) and
3. Oedema (swelling in the body)
Let us look at these one by one.
Dehydration:
As mentioned above, dehydration is a state when the fluid in the body is less
than it should be. This may result from one of two reasons –
Inadequate (less) intake of fluid or
Excessive loss of fluid from the body
The result of either of these two reasons is that there is insufficient water
in the body for all the various body processes to occur and for the body to
function in a smooth and efficient manner.
Early symptoms of mild dehydration:
1. Dryness of the mouth and lips
2. Darker coloured urine than normal
3. Feeling thirsty.
If there is insufficient water in the body, the above three symptoms are
perhaps going to be the first symptoms you may notice (if you are paying
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attention). At this time if you drink some extra water, that may be all that it
takes to get the body back on track (in harmony).
If you are not paying attention, don’t take heed and don’t respond to these
early symptoms (i.e., don’t increase your water intake), the dehydration may
worsen and you may go on to develop further symptoms:
1. Headache
2. Feeling increasingly tired and weak
3. Feeling dull and responding more slowly than usual.
Though the dehydration is now worse than before, you can still correct it
rapidly by taking extra fluids like coconut water, sweet lime juice, barley
water, or oral rehydration solution (ORS) and taking rest. The ORS can be
home- made (water + sugar and a pinch of salt) or ready packaged ORS.
Instead of a regular meal, you can have a liquid meal like concentrated rice
water (kanji), ‘dal’ water etc. and this will provide more energy too.
However, if you still don’t pay heed and don’t correct the disharmony, the
dehydration may become severe leading to symptoms that can no longer
be taken care of at home, such as
1. Extreme lethargy with a feeling of being totally devoid of energy,
2. A state of confusion or even unconsciousness.
Over Hydration:
Just as it is not beneficial to have less than adequate water, drinking excess
amounts of water, more than required by the body, is also not beneficial
and may disrupt the normal processes going on in the body e.g., those of
digestion. Usually though, one tends to stop drinking water once the thirst
has been quenched and even if one drinks excessive amounts of water
orally (by mouth), the limited amount of water that can be taken in does not
do much harm to the body.
Such over hydration is easily prevented by drinking water in moderation

and only when thirsty – at the very least, not forcing yourself to drink water
even though the body doesn’t seem to have a need for it.
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Over hydration becomes more of a concern when fluids are administered

into the body by invasive routes such as the administration of intra-venous
fluid (fluid injected directly into the blood stream via the veins). In such cases
there is a greater risk of excessive input of water as also of more severe
electrolyte imbalances in the body (e.g., ‘water intoxication’ in association
with a sodium level way below normal). With this, severe symptoms like
fatigue, lethargy, disorientation, confusion, headache, etc. may result.97,98.
Oedema (Swelling):
Oedema refers to a swelling (usually due to a collection of fluid) in the
dependent parts of the body (because of gravity). Since we are in an upright
position most of the time, the dependent parts are the feet and hence
oedema is commonly seen in the feet. This is often indicative of hampered
blood circulation in the area and is commonly seen—
When one is sitting or standing for prolonged periods of time
During pregnancy
With increasing age
In those who are overweight and
Those who have diets with a lot of salt or processed foods.
Long standing oedema of the feet puts a load on the heart and kidneys so
it’s a good idea to try and correct the problem in the early stages itself.
What you can do to reduce the oedema and help bring the body
back in harmony:
1. Avoid or at least cut down on salty and processed foods – This means
you need to avoid all packaged, oily, fried and spicy foods as also those
that are heavily processed e.g., very fine grains (like fine white or wheat
flour, fine besan or chick pea flour, white rice etc.), bakery goods like
breads, biscuits, patties, pastries etc. and all packaged and junk foods
(like chips, instant oats, instant noodles etc.) Instead, let whole grains,
fruits and vegetables form a large part of your daily diet.
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2. Walk! – Since fluid collects in the dependent parts of the body when
they are in the same position for prolonged periods of time, the best
way to get rid of the fluid swelling is to get active. Walk for at least 30-
45 minutes at least 3-4 times a week. When you walk, the leg muscles
contract and relax rhythmically again and again, squeezing the blood
vessels in the legs, thus helping to improve the circulation.
3. Drink sufficient water – Since oedema is often linked to eating a lot of

salty and processed food, drinking sufficient water helps get rid of these
unwanted substances in the body (at the same time, making sure not to
overdo this i.e., not to keep drinking water even when not thirsty).
4. Eat food that is less processed (e.g., whole grains, fruits and vegetables)
– Fruits and vegetables are not only rich in fibre but also have a naturally
high content of water so eating these helps cleanse the system and get
rid of unwanted toxins in the body.
5. Massage the body with warm oil to help get the circulation going – While
walking is one of the best methods to improve the circulation in the legs,
it will also help for you to massage the legs with warm oil, squeezing
on the calves, thus helping in the circulation of blood through the veins,
easing the pain in the legs and helping mobilise the collection of fluid in
the feet
Piles/Haemorrhoids:
Piles/haemorrhoids is a very common condition that is characterized by
swollen and inflamed veins in the rectum and anus and it often causes
itching and discomfort in the anal area along with bleeding from the swollen
veins. A person with piles having swollen veins just beneath the skin of the
anus may have a lot of discomfort when sitting down or when attempting
to pass motion and when the motion is passed, it is often scanty and laced
with blood from the swollen veins.
When piles or swollen veins are present in the rectum (‘internal’ piles), they
do not cause much discomfort but may still lead to the passing of blood in
the stools.
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Warning or premonitory signs of haemorrhoids are:
• Indigestion and frequent sour eructations/belching
• Discomfort and bloating of the abdomen
• Straining when attempting to pass stools
• Hardened stools and the passage of minute quantities of stools.
Haemorrhoids are usually seen in –
— Pregnancy
— Those who tend to have constipation and strain when passing bowel
movements
— Those who are inactive and obese.
What you can do to prevent and relieve piles and help the body
get back to its normal state:
1. Eat a high fibre diet – This will add bulk to the stool so that waste matter
can be passed out with ease
2. Drink sufficient water – This will help get rid of constipation and ease the
passage of stool out of the body
3. Exercise regularly – Regular exercise helps to move things around in the

intestines, prevent constipation and thus aid the passage of stool.
4. Consume A2 ghee regularly – Ghee acts as a lubricant and softens the

stool making it easy to pass down the intestines and out of the body.
5. Make effort to get in the habit of passing bowel movements regularly in

the morning.
6. Avoid suppressing the urge to have a bowel movement – Pay attention

when you have the urge to pass stool and do not suppress the urge, nor
try to forcefully pass the stool.
7. For temporary relief you can use a stool softener or apply a lubricant
locally but keep in mind that these are for temporary relief only and have
no role in long term cure.
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Cough, Bronchitis and Asthma:

Whenever there is irritation in the air passages due to dust, pollen, viruses,
bacteria, smoke etc. (or any other foreign object that does not belong in the
air passages), some sensations are generated in the body - these signal the
disharmony. One such signal is the urge to cough. When we cough forcefully
and repeatedly, the foreign irritant is removed from the air passages.
Irritation in the air passages may also result from an accumulation of
mucous/phlegm due to excessive formation of toxins in the body that the
body is unable to remove.
A long-standing collection of toxins or irritants leads to inflammation of
the air passages and the formation of mucous/phlegm which results in the
symptom of chronic cough - if this cough persists for more than two months,
it is termed bronchitis. In bronchitis, the inflammation is particularly in the
two main bronchial tubes arising from the trachea (the main air passage)
along with their branches. In a person with bronchitis the long-standing
irritation in the air passages is most often the result of smoking over a
long duration – chronic smokers have inflammation and swelling of the air
passages along with the formation of mucus and phlegm and a characteristic
‘wet’ and chronic cough.
If a cough is present persistently but mostly in the late evenings, nights and
early mornings with the day time being relatively free of cough, this could
be what is termed asthma or RAD (reactive airway disease – a milder form
of asthma). This type of cough usually comes and goes every now and then
(the cough may appear to go away for a few days but then recurs with
waxing and waning of symptoms (e.g., the cough may become worse in
some seasons like the rainy or spring season and at the time of change of
seasons but is almost non- existent in the summer).
An asthmatic cough is characterised by three recurrent symptoms –
Cough (initially only at night and, if not corrected, in the daytime also)
Inflammation and formation of secretions/mucous in the airways →
expectoration (the arising or spitting out) of sputum or phlegm and
Shortness of breath with a characteristic ‘wheezing’ sound during expiration
(when breathing out)
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Such a cough usually does not respond to ordinary cough medicines and if
severe or ignored, ends up requiring stronger forms of medication.
What you can do for coughs and prevent them from leading to
bronchitis/asthma:
1. Eat right- Eating balanced meals with healthy food choices and
avoiding oily, fried and processed foods of all types helps prevent the
accumulation of toxins that build up and surface as mucous and phlegm.
Not only does eating balanced meals nourish the body but it also builds
the immunity of the body making it resistant to (or being only mildly
affected by) viruses, bacteria etc.
2. You can add spices like Clove, cumin, Kali mirch (black pepper), Pippali
(long pepper), Dalchini (cinnamon), Tejapatta (bay leaf) etc. to the food
to prevent aggravation or deterioration of the cough.
3. Avoid smoking and exposure to pollutants that irritate the airways – As

mentioned above, such irritants are highly damaging for the airways
and are to be avoided.
4. Maintain your normal daily routine in sync with nature – As mentioned,

asthmatic cough may be due to external irritants or it may be the result
of toxins formed and retained in the body (when they are not expelled
out from the body).
When you wake up before sunrise and go to the toilet early in the
morning, the body’s activity of bowel cleansing, as well as other early
morning cleansing activities (e.g., expelling out of mucous/sputum) in a
much more efficient manner and this prevents accumulation of toxins.
5. Exercise – Daily vigorous exercise causes you to sweat and this is one
way the body expels toxins. Exercise also helps in the smooth evacuation
of the bowels – another effective way of removing the waste matter and
toxins from the body, thus preventing asthma in the long run.
6. Yoga breathing exercises – Pranayama exercises also help in the process

of waste removal (waste and toxins in the body are expelled out through
the breath). The process also builds body immunity – just a few (10- 15)
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minutes of yoga breathing daily will make your body resistant to colds,
coughs, fevers etc. and prevent such infections from disrupting the body
harmony. You can try it out and experience these benefits yourself.
Acidity and Vomiting:

Acidity is a condition of excess acid formation and build-up in the stomach.
You may notice it as a sour taste in the mouth, an aversion for food (nausea),
sour eructations (belching) or ‘heartburn’ (a burning sensation in the chest).
The symptoms of acidity could be an indicator of
— Overeating (perhaps you ate too much in the last meal)
— Having consumed food that is highly acidic (oily, spicy or fried food,
pickles etc.)
— Consumption of heavy meals that the body is unable to digest
— Tension and anxiety (when you are tense, there is a higher secretion of
acid in the stomach)
— Inactivity (when you do no activity, the body requires less food but if
you continue eating regular amounts of food the body cannot digest it)
Vomiting (‘throwing up’ or ‘emesis’ as it is referred to) is the forceful bringing

up of the stomach contents into the oesophagus or food pipe and expelling
(throwing) them out through the mouth.
The premonitory symptoms of vomiting (i.e., the sensations you feel before
you vomit) are99:
• Nausea and aversion for food
• An uneasy sensation in the chest and
• Excessive salivation
These symptoms are similar to those of acidity because vomiting is often

caused as a result of acidity.
Why do we vomit? Whenever there is something in the stomach that is not

suitable for the body, something that acts as an irritant (e.g., poison, toxins,
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some types of viruses, bacteria, parasites etc. or even too much acid build
up in the body), the body rejects it in the form of a sensation that we ‘read’
(interpret) as an urge to vomit and then we throw up. The whole sequence of
events happens so fast that it almost seems like a reflex action. Vomiting is
actually a good thing because it prevents the toxin or irritant from remaining
in the body and causing it more harm!
What you can do for nausea, acidity and vomiting and bring the
body back to harmony:
1. Eat light – Start your day with fresh cleansing foods like fruit, carefully
choosing those that will not worsen acidity. Bananas first thing in the
morning (after water) tend to coat the stomach lining, protecting it from
the damaging effects of acid build up. Similarly papaya is a great fruit
to have in the morning. It is soothing and will help get rid of acidity.
Avoid citrous fruit till the acidity subsides.
When you have acidity, you may want to substitute your regular lunch
with a light salad instead, perhaps along with bland vegetables cooked
without oil – you can add a spoon of ghee to these for lubrication. It will
soothe the acidity. Dinner can also be light and in the form of vegetable
soup. Since the acid build up causes nausea, light meals for a day (or
two) should not be difficult.
Often it is touted that the solution to acidity is frequent small bland

meals and as many as five meals are proposed with white bread being
considered as an example of bland food. Not true. Since the problem
often arises as a result of excess food, it is best to avoid eating more than
required. For an average, moderately active person, the body does not
require more than two or three meals per day. If you feel hungry between
meals and feel the need for a snack, reach for a fruit (avoid processed
foods like white bread, bakery foods, foods that are fried, oily, spicy etc.).
2. Make a meal of lotus seeds (‘makhane’) – This is a super food when it

comes to acidity. The lotus seeds soak up the acid in no time and will
make you feel better. Dry roast a bowl full of lotus seeds and lace them
with some melted ghee and a pinch of salt. Not only will this take care of
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your acidity but will be a tasty treat as well (consume these in place of a
meal and not as an add on to the meal)!
3. Drink ample water – With excess acid build up in the body, even before you
vomit, you may feel very restless and uneasy and may have a headache.
Often, it will help to quickly drink up one or two glasses of warm and
mildly salty water and then self -induce vomiting by putting your fingers
in the back of the mouth and gagging on them. This will induce vomiting
and help get rid of all the excess acid in the stomach. Once you do this,
you may be relieved of the uneasiness and the headache may also clear
up.
4. Healthy daily routine – Make sure that you are waking up early and
going to bed early and eating your meals at the right time as mentioned
in the chapter on healthy routine (this will keep your digestive system in
good working condition).
5. Daily physical exercise – Daily physical activity helps strengthen the

digestive system helping you to digest your food better.
Headache and Migraine:

A headache is another common problem that most people have experienced
at some point in their life. Why do headaches happen? There may be several
reasons for a headache – most commonly the reason is something simple
e.g., not drinking enough water, visual strain on the eyes, a headache
associated with colds (what is referred to as a ‘sinus’ headache), headaches
associated with a digestive disorder with bloating, acidity etc. or headaches
associated with tension and stress leading to a tightening of the neck and
upper back muscles - referred to as a ‘tension headache’.
A migraine is a severe headache causing a throbbing or pulsating type of

pain usually on one side of the head, often associated with nausea and
sensitivity to light and sound100. For many it culminates in vomiting and
abates only once the person goes to sleep.
Some prodromal/warning signs and symptoms that may signal a headache

or Migraine are101:
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• Difficulty focusing, change in mood (ranging from irritability to

depression)
• Dullness, tiredness, fatigue, sensitivity to light and sound
• Nausea, constipation or diarrhoea
• Insomnia and muscle stiffness, especially in the muscles of the neck,

shoulders and upper back
• Excessive yawning, drowsiness, craving for certain types of foods etc.
The symptoms vary for different people so all warning signs may not be
present in an individual.
What you can do to prevent headaches and keep the body in

harmony:
1. Diet – Fresh fruit and vegetables must form part of the daily diet. Two
foods specifically helpful for headaches linked to digestion are – A2
ghee (ghee is rich in omega-3 fatty acids which have been shown to be
beneficial for migraines), lotus seeds (‘makhane’) which are extremely
efficient at soaking up acid from the stomach and hence relieving
headaches and migraines due to acidity.
Avoid outside food which may have additives like MSG (monosodium
glutamate) that have been known to be associated with migraines. Also
substitute all artificial and processed foods with natural derivatives –
e.g., use honey or jaggery in place of sugar, natural rock salt (‘sendha
namak’) and black salt in place of white table salt, cold pressed oils in
place of refined oils and substitute natural whole grains and pulses in
favour of processed or ground ones.
2. Ample water intake – ensure that you are taking ample water during the
day
3. Exercise – daily physical exercise is extremely useful to stay agile and

active and also keep your digestion in efficient working condition.
4. Daily routine – As with everything else, the routine plays a very

important role in the maintenance of body harmony and should be kept
in consideration at all times.
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5. Yoga breathing – pranayama, especially alternate nostril breathing

(‘anulom-vilom’) helps relieve headaches. Meditation is another useful
tool.
Diabetes Mellitus (Type 2):

Diabetes mellitus (DM) is a condition in which there is a mismatch between
the blood glucose level and the secretion of insulin i.e., the secretion of the
hormone insulin by the pancreas (in response to an increased blood glucose
level) is insufficient. The disease is nothing new – it has been described in
ancient Indian medical texts as Madhumeha102. Type 2 diabetes was earlier
referred to as adult-onset diabetes as it was usually seen only later in life - in
the 40’s or 50’s or beyond that. Today, however, the more appropriate term
for it is type 2 diabetes as it is now being seen in young adults in their 20’s
and 30‘s and even in some teens; India has been referred to as the ‘diabetes
capital of the world’ due to the alarming increase in numbers of its people
being afflicted with the disease!
So what is this diabetes and can we do something to prevent and even

get rid of it? For that we need to understand a little more about it. Type 2
diabetes has been described as a chronic metabolic disorder characterised
by persistent hyperglycemia (a persistently high blood glucose level) along
with the symptoms of –
Increased thirst
Increased hunger
Frequent urination
Fatigue or tiredness and
Loss in weight (though sometimes one may not be able to appreciate any
symptoms at all).
If the blood sugar levels remain uncorrected, type 2 diabetes may impact
the eyes and their vision and vital organs like the kidneys etc.
Why does one have this persistent hyperglycaemia? It is thought to be due

to impaired or inadequate insulin secretion, a resistance of the high blood
glucose to the insulin or both103. In the normal course of events, the food we
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eat leads to a rise in the blood glucose level. This increased blood glucose
needs to reach the cells where it can be utilised for energy. This work of
transporting the glucose from the blood stream to the various cells of the
body is done by the hormone insulin that is secreted by the pancreas. As the
glucose is transported from the blood, the blood glucose level comes down
and when the glucose reaches the cells, it is used by the cells for energy. All
of this normally occurs as a slow and gradual process.
When we eat highly processed carbohydrate rich foods (e.g., white bread),
they lead to a very rapid increase in blood glucose level – it is like a sudden
surge or burst of glucose into the blood stream. For this large amount of
glucose to leave the blood stream and reach the cells where it can be used
for energy, a very large amount of insulin needs to be secreted by the
pancreas – initially, the body copes with this high demand for insulin but
the frequent requirement of such a large amount of insulin to be secreted
so rapidly can become challenging for the body. So if we eat this type of
processed carbohydrate rich food occasionally, the body is able to cope
with it by secreting ample insulin quickly but if we make it a habit of eating
such foods, the body is unable to cope with the huge increase in insulin
demand and when the insulin secretion is not up to the demand, the high
level of glucose in the blood persists (hyperglycaemia).
Thus, two things happen when we eat highly processed carbohydrate rich
foods:
1. Initially, when the body rapidly secretes the large amount of insulin in
response to the rapid burst of hyperglycaemia, it results in a rapid fall in
the blood glucose level - we start to feel hungry again and eat another
meal. If the meal is again a processed carbohydrate rich meal, the same
process recurs. Thus, with these rapid rises and falls of blood glucose we
end up eating many more meals than we need to → obesity.
2. As we make this a regular habit, the body is no longer able to cope with
the increased glucose levels, leading to persistent hyperglycaemia.
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What we can do to prevent Diabetes or reverse the process:
1. Eat closer to the whole grain- Since the problem arises when you eat
highly processed foods, it is best to avoid all such foods (e.g., foods
made from white flour, quick ready-to-eat packaged foods, all junk fast
foods etc.); if the packaging says that the food takes only 2 minutes to
cook, it is likely to be highly processed. These are the foods that cause a
rapid surge in blood glucose (referred to as foods with a high glycaemic
index).
Replace these processed foods with whole grains or as close as you

can get to the whole grain (e.g., brown rice, millets, quinoa etc.) and eat
these in the form of the whole grain (not as fine flour which is again a
processed form). Whole grains, leading to a slow rise of glucose in the
blood, are referred to as foods with a low glycaemic index. This gradual
rise in blood sugar leads to a gradual increase in insulin secretion,
followed by a gradual fall in blood glucose. Because of this you feel full
for a longer time after the meal and don’t feel the need to eat again and
again at short intervals.
2. Eat plenty of fruit and vegetables – Fruit and vegetables have plenty
of fibre and this makes them low glycaemic, making the blood glucose
rise and fall slowly. These are also ‘carbs’ (have carbohydrates) but are
carbohydrates in a healthy form. It is a myth that fruit must be avoided
in diabetes. In fact, if you have plenty of fruit in the whole/natural form
every day, you will not develop diabetes!
Canned and processed fruit e.g., fruit juice etc. can be avoided.
3. Replace artificial or processed sweeteners with natural, unprocessed or

less processed ones – e.g., honey, dates or jaggery as sweeteners in
place of white crystallised sugar. Honey is a low glycaemic index food
and is safe to use.
4. Do plenty of regular physical exercise – walking is a great daily habit.

Walking for 30-45 minutes daily will go a long way in getting rid of
diabetes.
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5. Reduce stress – One reason for increased blood glucose levels is stress.
In presence of stress, there is a release of hormones like cortisol and one
effect of this hormone is that it leads to hyperglycaemia. So, decreasing
stress helps – exercise is a great way to do this, others can be meditation,
taking to practices like gardening etc.
Hypertension and heart disease:

Hypertension (an increase in blood pressure) (BP) is recognised as a major
cause of premature death worldwide. As per the WHO fact sheet from
2021104, more than 1.28 billion adults worldwide in the age group of 30-
79 years had hypertension (two-thirds living in low- and middle-income
countries) and less than 1 in 5 people had it in control. In India, hypertension
is directly responsible for 57% of all stroke deaths and 24% of all coronary
heart disease (CHD) deaths105.
The overall prevalence of hypertension in India is estimated to be 29.8% with

27.6% in the rural population and 33.8% in the urban despite the fact that
Indian states with greater urbanisation have better health care facilities.
And this is not just in the older population; as with diabetes, hypertension
also is now being diagnosed increasingly in younger and younger adults in
their prime – in their 20’s and 30’s.
What exactly does hypertension or an increase in blood pressure mean?
Blood pressure is a measure of the force with which your blood pushes
against your arterial (blood vessel) walls. A person’s blood pressure can
be measured manually by an instrument with a mercury column (with one
hand monitoring the pulse) or it can also be measured with an automated
instrument. Of the two, manual readings are generally more accurate.
Blood pressure is measured and reported as two components – the systolic

blood pressure (signifying the pressure of the blood flow during the phase
of contraction of the heart muscle i.e., when it pumps the blood out of the
heart) and the diastolic blood pressure (pressure of blood flow during the
phase of relaxation of the heart- when the heart fills up with blood coming
from the various parts of the body back to the heart). The unit of measure
is in millimetres (mm) of mercury (Hg). A measure of 120 systolic and 80
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diastolic is considered to be normal and would be reported as a blood

pressure of 120/80 mm Hg.
A blood pressure greater than 140/90 mmHg is generally referred to as

hypertension. When the blood pressure rises higher than 140/90 mm Hg
and remains high persistently, it can damage the arteries making them less
elastic. This leads to a decrease in the flow of blood to the heart. A decrease
in blood flow to the heart translates to a decrease in oxygen supply to the
heart and resultant heart disease with symptoms of chest pain (angina),
shortness of breath etc.
Since all blood vessels get damaged by hypertension, it is not just the heart
that gets damaged but also various other vital body organs e.g., the brain
(leading to stroke), the kidneys etc.106. Hypertension is labelled as a ‘silent
killer’ because most people with hypertension (85%) are asymptomatic107.
Why do some people develop high blood pressure? Though generally

believed that both genetic and environmental factors are at play, in 95%
of cases of hypertension, the exact underlying cause is still a mystery to
modern medicine108, 109.
You are considered to be more at risk for high blood pressure if you –
• Have a family history of high blood pressure
• Tend to eat a diet high in sodium/salt
• Are obese or grossly over-weight or have an inactive lifestyle
• Are a heavy drinker/smoker.
Some indicators that you may be hypertensive or have hypertensive heart

disease are:
• Frequent headaches
• Shortness of breath on mild exertion
• Nosebleeds that are hard to stop
• Dizziness
• Chest pain or a feeling of pressure or heaviness on the chest
• Changes in vision e.g., blurring of vision
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• Flushing of the skin

• Blood in the urine
• Feeling fatigued or tired much of the time
• Persistent leg or ankle swelling
It is also possible that one may be hypertensive and yet have no symptoms
at all. Should you have any concern, you can have your blood pressure
checked.
What you can do to prevent hypertension and heart disease:

Though the genetic predisposition to hypertension is (currently) thought
to be unmodifiable, the risk for hypertension is certainly modifiable and
preventable as environmental/lifestyle factors play a major role in this
disease. Here are some things you can do to prevent hypertension and its
related effects:
1. Diet – eat well balanced meals that include plenty of fibre rich foods like
fresh fruit and vegetables, whole grains and whole pulses.
Avoid greasy, fatty foods and foods that are high on salt e.g., highly
processed and packaged, ready to eat snacks, frozen/canned foods etc.
– excess salt is often added to these.
2. Exercise – Regular daily exercise keeps your heart healthy, lowers stress
and keeps your blood pressure normal. The right diet and exercise will
also keep your weight in check (remember that being overweight is also
a risk factor for hypertension).
3. Avoid smoking and excessive drinking – Smoking puts you at a higher

risk for high blood pressure and heart disease and also causes lung
cancer so it makes good health sense to avoid smoking completely.
Drinking excess alcohol can lead to increased blood pressure so cut

down or better yet, stop drinking to enjoy better health.
4. Lower stress – Take to outdoor activity in the vicinity of nature (e.g.,

gardening), outdoor games, swimming etc. and self-explore/meditate
to help you relax and decrease stress.
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5. Ensure the right feelings within yourself – Negative emotions like those of
fear, anxiety, jealousy, anger, hatred etc. have been linked to stress and
high blood pressure. The process of self-exploration and self-validation
can help with this - become aware of your imagination – observe your
feeling and ensure the right feeling within yourself (a feeling in line with
your natural acceptance). This will lead to a more joyful state in you and
with it a normalising of your blood pressure and the return of the body
to its natural state of balance and harmony.
So this was an extensive discussion about the indicators of disharmony in

the body and how, by paying attention to the early signals, you can take the
necessary steps to prevent further disharmony and assist the body in coming
back to harmony. You will notice that in most instances, the steps include
the right intake and daily routine, outdoor work with nature, exercise, yoga
and pranayama (at the level of the body) and, more importantly, having
harmony in the Self (i.e., having the right understanding and right feeling)
so that the Self doesn’t disrupt the inherent harmony in the body and, with a
feeling of self-regulation, takes responsibility to keep the body in harmony.
In the next chapter, we will take a look at the multitude of home remedies
that are readily available to us and how we can utilise these to assist in the
various body functions.

1. Name five things you could do to aid the body in correcting disharmony
i.e., things that would be beneficial in bringing the body back to harmony.
2. Make a list of whatever you aspire to improve in your health today – for
example,
I would like to be able to sleep less; I wish I had better energy levels; if
only my body was more flexible; I wish I could lose some weight etc.
In front of each item on your list, make another list of the changes you
plan to make in order to accomplish this (e.g., specific changes in your
diet, daily routine etc.).
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3. List any five early indicators of disease and write down the specific
measures you would take to correct the disharmony and bring the body
back in harmony.
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Chapter 26
Home Remedies
The premonitory symptoms of various diseases that were described in
the last chapter are warning bells that all is not well in the body. Besides
correcting our intake and lifestyle, working with nature and taking the help of
exercises, body postures for regulating the body (e.g., yoga) and regulation
of the breath (pranayama) for keeping the body in harmony we can also
take the help of simple home remedies to correct minor disharmony in the
body if and when it arises.
Many of these home remedies are largely simple herbs and spices that we
use in our day to day cooking and that are readily available in our kitchens
and home kitchen gardens. It is worthwhile to have a working knowledge
of the use of all such herbs and though they don’t of course substitute for a
visit to the doctor, they can be highly beneficial in getting rid of the malady
before it becomes a major disease (provided we know what to use them for
and how to use them).
Such home remedies are the outcome of generations of experiential
knowledge that has been passed down from one generation to the next in
the Indian tradition. The knowledge has been passed down not by theoretical
teaching but by experiencing the effects of the various herbs and spices
and demonstrating them practically.
Common Ailments and Their Simple Home Remedies

A list of common ailments is given below along with several options of home
remedies that you can choose from, to correct the ailment.
Generalised Ailments (Fever, Cold, Cough)

Fever
• 20 ml. of a decoction made with 5 gm. of coriander seed (Dhania) powder
3-4 times a day (you can add sugar if desired).
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• 30ml. of a decoction made with a handful of tulsi leaves & 5 gm. of

coriander seed (Dhania) to be taken thrice in a day.
Cold
• 10ml. of a decoction made from a one inch piece of ginger and taken
every morning prevents recurrent colds.
• 20 ml. of a decoction prepared with 5 gm. of coarsely ground coriander

seeds (dhania), sugar and turmeric powder (haldi) to be had thrice a day
• Herbal tea made with coriander seed powder taken every morning
prevents colds, coughs and problems related to digestion.
• 20 ml. of a decoction made with 5 gm. of coriander seed, 1 gm of

fenugreek seed (methi) and a pinch of turmeric powder can be taken
2-3 times a day.
• Milk boiled with 2 gm. of turmeric powder with a pinch of saunth (dry
ginger powder) can be taken twice a day (sugar may be added to the
warm milk if desired).
• Decoction of 1 gm. of turmeric powder taken as a herbal tea prevents

allergies.
Cough
• A pinch of powdered small (green) cardamom (chhoti elaichi) with a
teaspoon full of honey 3-4 times per day.
• Chewing small cardamom (not more than 3 per day) relieves throat
irritation and is helpful in dry as well as productive cough.
• 2-5 gm. of dry ginger powder (sunthi or saunth) with jaggery thrice a
day in divided doses.
• Crushed garlic bulb boiled in water – can be taken with sugar.
• Clove (laung) can be chewed or clove powder can be taken with honey
2-3 times in a day.
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Home Remedies
Symptoms/Ailments of the Digestive System
Indigestion
• 5 gm. crushed rhizome of Ginger (Adrak) as ginger juice (half to one
spoon) or as small pieces mixed with black salt or jaggery can be chewed
three to four times a day or before meals.
• 100 ml. juice of pomegranate fruit (anaar/dadima) can be taken with a

pinch of black salt and black pepper.
• Fried and powdered cumin seeds (Jeera) with honey (preferable) or

sugar - to be held in the mouth for some time before food.
• 2 gm. of cinnamon bark (dalchini) powder to be taken twice a day with

water.
• 20 ml. decoction prepared from 5 gm. of coriander powder in coarse

form with a pinch of ginger powder thrice a day.
• 3-6 gm. of fried cumin seed powder and rock-salt to be taken with warm
water thrice daily.
• 1-2 gm. of powdered clove (Laung) with warm water.
• 5-10 ml. of lemon juice taken with a pinch of salt and pepper before food.
• 3-5 gm. of powdered fennel seeds (saunf) with fried cumin seed powder
and rock-salt (sendha namak) with warm water thrice daily
• 5-10 ml. of tulsi juice twice or thrice daily
Abdominal Pain
• 5 ml. of Ginger juice in a glass of butter milk with lemon & salt
• 1 gm. powdered Carom seed (Ajvain) with luke warm water twice or
thrice a day.
• Asafoetida (hing) powder can be mixed with ghee and applied on &
around the umbilicus (navel).
• 1 gm. asafoetida powder, fried in ghee and taken with butter milk twice
a day.
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• If pain is due to diarrhoea, 2 gm. of jayphal powder should be taken with

warm water 4-5 times a day. It reduces the intestinal motility thereby
reducing pain.
• 3-5 gm. of fennel seed (saunf) powder with buttermilk 3-4 times a day.
• 3-5 gm. of powered Indian gooseberry (amla) fruit twice a day.
Loss of appetite
• 1 gm. powdered carom seeds (Ajvain) to be taken with warm water ½
hour before meals.
• A total of 2 gm. of powdered cinnamon bark (Dalchini) and powdered

carom seeds (mixed in equal parts) to be chewed before food in three
divided doses.
• Mix a pinch of asafoetida and cumin seed powder with food.
• A spoonful of honey with a pinch of black pepper powder three to four

times a day.
• 5ml. lemon juice to be taken with a pinch of salt and black pepper before
meals.
• 3-5 gm. of roasted and powdered fennel seeds (saunf), a pinch of black
pepper and salt to be taken with butter milk twice daily.
• 5-10 ml juice of holy basil (tulsi) twice or thrice daily
Flatulence (gas)
• 2 gm. of powdered carom seeds with equal quantity of powdered fennel
seeds to be taken with warm water.
• 3-6 ml. of crushed garlic juice to be taken with honey twice a day.
Diarrhoea/Dysentery
• 10 ml. decoction of the rind/peel of pomegranate fruit (anaar/dadima)
can be taken thrice a day.
• Pomegranate fruit can be eaten without restriction (in plenty).
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Home Remedies
• 2 gms. ash of the peel of small cardamom (chhoti elaichi) can be had
with a little honey 4-5 times a day.
• A pinch of nutmeg (jayphal) powder or the nutmeg fruit rubbed on a

clean surface and mixed with milk or water can be had 3-4 times a day.
• 1-2gm. powder of fried cumin seeds to be taken with 250 ml. butter milk
four times daily.
• Chopped white onions can be fried in ghee and eaten with rice.
Hyperacidity
• 100 ml. juice of Pomegranate fruit twice a day.
• Pomegranate fruit eaten directly.
• 3-5 gm. of powered Indian gooseberry twice a day or 10-20 ml. of amla
fruit juice can be had twice a day or the Indian gooseberry fruit can also
be eaten raw (as is).
• Cumin seeds roasted with 5-10 gm. of ghee can be taken with rice during
meals.
• Tender coconut water twice daily
• Aloe Vera juice
• Ash gourd juice.
Vomiting
• 1-2 gm. of powdered cinnamon (dalchini) can be taken with honey thrice
a day in divided doses
• A pinch of the seed of the small cardamom (chhoti elaichi) powder fried
in ghee can be taken with honey thrice a day.
• 2 gm. ash of the small cardamom (chhoti elaichi) peel can be taken with
a little honey 4-5 times a day.
• 5-10 ml of lemon juice mixed with water, sugar and a pinch of salt can be
taken in small quantities frequently.
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Constipation
• 3-5 gm. of powered Indian gooseberry fruit can be taken twice a day
with milk or 10-20 ml. of juice of the Indian gooseberry fruit can be taken
twice a day.
• 5 ml of ghee can be added to a cup of warm milk and taken at bed time.
• 2-5 gm. of Haritaki powder (myrobalan/Terminalia chebula) can be

taken with luke warm water.
Intestinal worms
• 3-5 gm. of coriander (dhania) powder can be taken with jaggery twice a
day for 5 days.
• 10 ml of bitter gourd (karela) juice can be taken with jaggery in the

morning for 3 days.
• 20 ml decoction made from a handful of neem leaves can be taken on

empty stomach for three days.
• 5-10 ml of the juice of tender Moringa leaves or the chopped leaves

themselves can be mixed with wheat flour, the dough kneaded and made
into Parathas. When eaten, these help get rid of worm infestations.
Hiccoughs
• 1-2 pods of small cardamom (chhoti elaichi) can be chewed throughout
the day (not more than 4 should be chewed in a day).
• 1-2 gm. of powdered black pepper seeds can be taken (with honey/
sugar if needed) twice daily.
• 1-2 gm. of clove (laung) powder can be taken with honey in three divided
doses.
• Two drops of white onion juice, when put into the nose, relieves hiccoughs
Sunstroke/dehydration
• 20 ml. decoction of coarsely powdered coriander seeds (dhania) with
sugar and a pinch of salt can be taken frequently.
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Home Remedies
• Tender coconut water can be taken frequently.
• Using plenty of onions in the cooking can prevent sun stroke
Symptoms linked to the teeth and oral cavity
Bleeding gums
• Gently massage the gums with finely powdered Indian gooseberry
(amla) at least twice daily after brushing.
• Apply a pinch of black pepper powder mixed with honey to your gums
after gargling with warm salt water twice a day.
• Apply a mixture of ginger, black pepper, rock salt, honey & ghee to the
gums twice a day
Tooth ache
• Place fried asafoetida (hing) in the carious tooth
• Crushed clove (laung) can be placed on the carious tooth.
Bad breath
• 1-2 small cardamoms (chhoti elaichi) seeds can be chewed (not more
than 4 pods/day).
• Chew a small quantity of fennel seeds (saunf) after meals or snacks.
Symptoms/ailments of the Nose, Throat and Sinuses
Nasal block
• 1-2 gm Carom seed (ajvain) powder can be put in steaming hot water
and the vapour inhaled 2-3 time a day.
Sinusitis
• Carom seed (Ajvain) powder can be applied as a warm paste over the
forehead and a little below the eyes in the morning.
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Hoarseness of voice
• 1-3 gm. of powdered dry rhizome of ginger (Sunthi or Saunth) can be
taken with honey in three divided doses.
Aches and pains in the body
Generalized aches and pains

• 10-20 ml. of a decoction made with 2 gm. of powdered dry rhizome of
ginger (sunthi or saunth) taken twice a day.
Body ache
• 2gm. of fenugreek (methi) powder mixed with 2 gm. of cumin seed (jeera)
powder can be taken with warm milk (and sugar if needed) twice daily.
Headache
• Powdered dry rhizome of ginger (sunthi or saunth) can be applied as a
warm paste over the forehead up to three to four times a day
• Cinnamon bark (dalchini) can be rubbed on a rough surface and applied

with water (as a paste) on the forehead.
Ear pain
Note: Do not apply anything in the ear in presence of an ear discharge.
• 2-4 drops of warmed fresh ginger juice can be instilled in the ear
• 2-4 drops of warmed fresh garlic juice can be instilled in the ear twice a
day.
• Garlic, crushed and made into a paste can be boiled in coconut or

mustard oil and put in the ear 2-3 time a day.
• Powdered clove (Laung) can be boiled in coconut oil and the warm liquid
put in the ear twice daily.
• 2-3 warmed tulsi drops can be put in the ear two times daily.
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Home Remedies
Joint pain
• 2-5 gm of a paste of a bulb of garlic can be taken mixed with honey or
with food twice a day.
• Garlic paste mixed with any warmed oil can be applied over the joint.
Menstrual pain
• 1-2 gm. of powdered carom seeds (ajvain) can be taken with warm milk
thrice a day for 2-3 days.
Skin related ailments
Acne
• A paste made from pomegranate peel (anaar/Dadima) can be applied
to the affected area of the skin twice daily.
• A paste made from the herb Haridra can be applied to the affected area
twice a day.
• Haridra can also be mixed with water, milk or cream and then applied to
the skin – it gives a glow to the facial skin and regular use even removes
unwanted hair from the skin.
• 5-10 ml. of bitter gourd (karela) juice can be consumed once a day in the
morning on empty stomach.
• 10 ml of the juice of neem leaves can be taken twice daily on an empty

stomach.
Black pigmentation
• This is commonly seen on the face in women in the menopausal age.
Nutmeg (jayphal) rubbed in milk and applied on the affected area of skin
is helpful.
Skin allergies
• 1-2 gm. of powdered carom seeds (ajvain) can be taken with water twice
daily
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• 1-2 gm. of a powder of fried cumin seeds (jeera) can be taken with milk
twice daily.
• A pinch of black pepper powder can be mixed in coconut oil and applied
locally.
• 5-10 ml. of bitter gourd (karela) juice can be taken on an empty stomach
every morning.
• 10 ml. juice of neem leaves can be taken with honey twice a day.
• 5-10 ml. of holy basil (tulsi) juice can be taken twice or thrice daily
Dandruff/Hair fall/Greying of hair

• Soak Indian gooseberry (amla) fruit overnight in water and apply on
scalp two hours before bath the next day or make a paste of the fruit
and apply on scalp two hours before bath.
• Eating 1-2 fresh Indian gooseberry (amla) fruits every morning prevents
hair fall and early greying of hair.
• Massage the scalp 2 hours before bath with fenugreek (methi) powder
mixed in water and made into a paste.
• Regular use of fenugreek (methi) powder cooked in coconut oil is helpful.
• Fenugreek (methi) paste acts as a good hair conditioner.
Wound/ulcer/burn
• Frequent application of ghee over the affected area soothes and cools
the skin.
• Wash the area with a decoction of turmeric (haldi). Make a paste of the
turmeric by mixing it with ghee/ coconut oil and apply over the affected
area.
• Honey and ghee can be mixed and applied.
• Coconut Oil can be applied frequently.
• A warmed paste made of neem leaves can be applied over the affected
area.
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Home Remedies
• Holy basil (tulsi) juice can be mixed with honey and turmeric (haldi)
powder and applied to the affected area.
Other miscellaneous conditions
Obesity
• One teaspoon honey can be taken with a glass of normal temperature
water in the morning.
Poor Memory
Daily use of A2 ghee in children enhances memory power.
Stress
• 25-50 gm. of Indian goose berry (amla) fruit ground and mixed in butter
milk can be applied on the forehead.
• Crushed pieces of cinnamon (dalchini) can be kept in the handkerchief

or near the pillow; its aroma has a soothing effect

1. Make a list of 10 plants, herbs, spices etc. that are available in your home
or college compound and those that are used in the kitchen regularly.
Draw a picture of each herb/spice and write down a minimum of 3 ways
in which it can help to correct disharmony in the body e.g.
Ginger – helps reduce gas pain and bloating, helps soothe cough etc.
Turmeric – Is an anti-infective- helps to heal wounds and prevents and

heals infections in the skin, throat etc.
(Lemon, garlic etc. can also be included in your list)
2. Write down what home remedies you would use for the following
indicators of disharmony and why- Fever, Cough, Cold, Stomach pain,
Headache, Nausea/Vomiting and Diarrhoea (loose motions).
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3. Incorporate the preventive use of five natural plants/herbs in your daily

routine e.g., the application of aloe vera paste on the skin (as a mosquito
repellent or as a soothing agent for the skin) or the intake of aloe vera
orally to prevent acidity; e.g., the use of a neem twig for keeping the
mouth, teeth and gums healthy; the intake of ‘giloy’ boiled in water and
taken as a ‘kadha’ or decoction with lemon as an immunity booster etc.
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Chapter 27
Medicine and Treatment:

When to Visit a Doctor
At times it may be that despite correcting our intake and lifestyle -
incorporating exercise, regulatory postures and breathing in our routine and
the use of home remedies, the problem continues to persist. If so, then it is
time to visit the doctor. The following may indicate that it is time to consult
a doctor:
General Indicators
• When the illness or disease is severe or its symptoms continue to increase
despite initial efforts as mentioned above and use of appropriate home
remedies.
• Symptoms that do not subside even after three days of consistent care
and effort.
• A symptom or illness that keeps recurring.
• Symptoms subside but the overall appetite and activity are poor e.g.,
when fever, loose motions, vomiting etc. subside but dullness and
lethargy persist.
• An adverse reaction to any medication.
• When the symptoms resemble the warning signals of chronic illnesses

like diabetes, high blood pressure, heart disease etc.
Specific Conditions with complications

Common cold or flu:
We’ve all had the cold or flu every now and then and it is generally accepted
that any viral illness can take up to a week to get better. However, the
following are signs that it is time to seek help:
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• Severe pain on swallowing (more than a dry or sore throat).
• Earache.
• A cough that lasts more than 2 or 3 weeks.
• Persistent or severe vomiting.
• A fever that doesn’t go down or go away.
• Symptoms that last more than 10 days or are getting worse instead of
better.
Diarrhoea:
Occasional diarrhoea (loose motions) is not uncommon. It is usually harmless
and the body tends to come back to its state of harmony within a day or so.
However there are a few signs that may indicate a problem requiring help:
• Diarrhoea lasting more than 3 days.
• Black, tarry stools.
• Blood in the stool.
• Severe, unbearable abdominal pain.
• Signs of dehydration (very dry mouth or skin, fatigue, decreased

urination, confusion or irritability).
Headache:
A headache may be a frequent or at least familiar experience for many.
Every once in a while, you may get a headache due to drinking less water,
having a digestive problem, tension, cold etc.; such headaches usually go
away within a day with rest, regulation of diet and perhaps with some home
remedies.
Signs that a headache may indicate a more serious condition (like stroke
or meningitis) are- a headache associated with high fever, a stiff neck,
confusion, trouble speaking or walking, blurring of vision etc. Such symptoms
should not be ignored and immediate consultation with a doctor must be
sought.
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Medicine And Treatment: When To Visit A Doctor Or Health Expert
If the headache has any of the following symptoms, it may not require an
immediate consultation, but you can arrange to schedule an appointment
to see the doctor soon:
• A headache that is unusual for you (more frequent or more severe than
normal).
• A headache that does not improve or tends to become worse with home
remedies or over -the-counter medicine.
• A headache that is not allowing you to work, sleep, or participate in

regular activities.
Digestive issues
Digestive issues may involve a problem in the upper digestive tract
(oesophagus or stomach) or the lower digestive tract (intestines). Consult
your doctor if you experience any of the following:
• Difficult or painful swallowing.
• A feeling that your food is caught in your throat or chest and doesn’t go
down.
• Heartburn that doesn’t seem to go away, doesn’t get better or seems to

get worse despite medication.
• Nausea that won’t go away.
• Vomiting of blood or green coloured vomiting (bile).
• Severe or persistent abdominal pain.
• Constipation or diarrhoea that won’t go away.
• Stools that are tarry (black) or bloody.
Skin problems:
If you have a skin lesion associated with any of the following, you may need
to seek medical attention:
• Bleeding from the lesion/affected area
• Formation and oozing of pus
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• Numbness
• Discoloured patches of skin
• A non-healing ulcer
• Excessive or lingering itching in an area
• Foul smell in the lesion
• Recurrence of the lesion
• Skin lesion associated with generalised constitutional symptoms in other

parts of the body.
Dental Problems:
• Dental cavities
• Bleeding gums
• Severe/unbearable toothache
• A non-healing mouth ulcer or recurrence of a mouth ulcer
• Excessive dryness of the mouth
• Discolouration of the tongue
Eye Problems:
• Excessive lacrimation (tears from the eyes)
• Redness of eyes that persists
• Blurring of vision
• Any non-healing lesion in the eyes
Back pain
Most back pains go away in a few weeks just by correcting the diet and
lifestyle and doing a little gentle exercise. Applying hot fomentation to
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the area, using home remedies and taking rest can also help. Back pain
associated with the following symptoms may, however, indicate the time to
consult a doctor:
• Pain that spreads down one or both legs, especially if it extends to below
the knees.
• Pain associated with weakness, numbness or tingling in one or both legs.
• Constant and unrelenting pain or pain associated with unexplained

weight loss.
• Pain along with swelling or redness on the back.
• Pain associated with a fever.
Head injury
Getting a bump on the head is most often a minor incident with no lasting
consequences. However, if you have any of the following symptoms after
a head injury, it may indicate a concussion or fracture or a condition that
demands early medical attention.
• Feeling dizzy or having problems balancing
• Nausea and vomiting.
• Confusion.
• Having trouble concentrating or recalling things (problems related to

memory).
• Feeling sluggish or foggy (not being able to think clearly).
• Sensitivity to light or noise.
• Excessive drowsiness, sleeping a lot.
• Feeling irritable or having other mood changes.
Menstrual problems
While the menstrual period is a regular and very normal monthly occurrence
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for a teenage girl or a woman, the following are signs that it is time to
consult a doctor for guidance:
1. Disabling cramps or cramp with severe and excruciating pain
2. Any sudden irregularity in the period such as—
— No period for 3 or more months
— Occurrences of bleeding in between the periods
— A period that lasts longer than usual or is heavier than normal (is
associated with more than normal bleeding)
Being Under or Over-weight

The Body mass Index (BMI) is accepted as a means of measuring the body
fat in adult men and women. BMI = Weight in kgs/Height in m2. For adults, a
normal body mass index is considered to be between 18.5-24.9. For children
and teenagers, these values differ (although the BMI is calculated in the
same manner) because the amount of fat present in the body is age and
gender-specific; it changes with age and differs between girls and boys.
For an adult, a BMI below 16 is considered to be below normal (underweight).

If your BMI was normal before and this is a recent drop or is a result of weight
loss due to disease or if the low BMI is associated with other symptom like
weakness, loss of appetite etc., it is advisable to consult a doctor.
A BMI greater than 25 is an indicator of being overweight and if your BMI

is above 30 you are grossly overweight or obese. If this is a weight gain
secondary to other diseases or if it is associated with complications like
breathlessness, a rapid heart rate etc., you may need to seek help in addition
to following the program in ‘(A) – Staying healthy’.
Anaemia:
If you feel weak, get tired easily and the skin is pale, a simple blood test
can detect if the body is anaemic (condition in which the body lacks enough
healthy red blood cells to carry adequate oxygen to the various organs and
tissues) and if the haemoglobin level in the blood test is below 9 gm/dl, the
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body is definitely anaemic. The most common reason for anaemia is a lack
of iron in the diet (iron deficiency anaemia). If iron deficiency is all it is, it
can easily be corrected by a diet rich in iron. However, if the change in diet
does not help to correct the anaemia or if the anaemia is associated with
symptoms of breathlessness, weakness etc. it is better to seek help and
have it checked out.
Other symptoms
The following are some symptoms that may be hard to categorize but
are still noteworthy as they could be signs of a problem that needs to be
addressed by a doctor:
• Hoarseness of voice or a sore throat that doesn’t go away.
• Dizziness or feeling faint.
• Shortness of breath.
• Heart palpitations.
• Discomfort in the chest
• Unexplained weight loss.
• Extreme fatigue and loss of weight
• Severe sweating, especially cold sweats.
• Persistent swelling in the ankles or legs.
• Rash along with a fever (100.4 degrees °C or higher).
• A new mole or one that has changed recently/other skin changes.
• Non-healing ulcer, ulcer growing in size rapidly or one with bleeds
• Persistent fever
• Painful/painless lump or mass in any part of the body such as breast,
abdomen etc.
• Unusual bleeding (e.g., via urine, stool, nipples etc.)
• Unexplained changes in bowel/bladder habits
• Difficulty swallowing even small amounts of food
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Mental health issues

• Feelings of depression/sadness that don’t go away or extremes of high
and low feelings.
• Feelings of excessive fear, worry, or anxiety.
• Sudden changes in behaviour or appetite
• Loss of sleep.
• Inability to cope with day to day issues.
• Delusions or hallucinations.
• Substance abuse.
• Thoughts of hurting oneself or others.
Today, all or most of these are commonly seen mental health issues i.e.,
issues related to the health of the Self. We spoke about this earlier - a Self
that is unfulfilled from within is unhappy (unhealthy). Such a self lacks the
right feeling and right thought. Ultimately this is the cause of all mental
health issues - the unfulfilled Self, being unhappy, seeks happiness from
outside either by indulging in pleasing sensations through the body or by
seeking the right feelings from others. However, this provides only temporary
pleasure or excitement (it is fleeting, lasts for a very short time) while the
need of the Self for happiness is continuous; the result is that the temporary
pleasure again leads only to unhappiness. So whether to seek happiness or
to try and escape from this unhappiness, the Self further indulges in similar
activities (e.g., the use of alcohol, tobacco, drugs etc.). All such activities
cause harm to the body - so now the unhealthy Self makes the body also
unhealthy.
If we try to fix the problem in the body without working on the root cause of
this problem (the unhealthy Self), we may be able to correct the disharmony
in the body and bring it to harmony for a while but this will be short lived
and, pretty soon, the body will go back in disharmony. What needs to be
fixed is the problem in the Self.
To fix the problem in the Self, where should the focus be? If we focus on
what is wrong and needs to be changed (e.g., if the Self is counselled about
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the harm the substances cause to the body and why and how they should
be gotten rid of) will it work, and for how long? Again, we’re not working on
the root of the problem.
We’re telling an unhappy Self to get rid of the outside sources of temporary
happiness, but we’re not telling the Self how to be happy all the time – we’re
not helping the Self to have lasting happiness - so of course it will not work
for too long.
The solution of the problem is for the Self to be resolved – to start paying
attention to itself. Then we will be able to see that everything needed for
our fulfilment is there within us – we just need to be able to see it (in the
form of right understanding and ensuring the right feeling within ourselves).
This process can be started by self-exploration with the help of a trigger
from outside e.g., in the form of a guide/counsellor/psychologist who can
draw the attention of the Self to its own imagination and also to the natural
acceptance within us all. So, while none of the conditions mentioned above
should be neglected and while timely help should be sought for them with
proper evaluation and counselling by a counsellor, doctor or other expert, it
is important for the person who is counselling to have the right perspective
and focus on the root – i.e., to help start the process of self-exploration in
the person so that he/she can ultimately have happiness in continuity from
within.
This brings us to the end of this chapter in which we saw how we can decide
on when to seek help from a doctor for medication. The details of the
medication to use are beyond the scope of this book which is largely about
being and staying healthy.
‘(C) - Treatment’ is not being elaborated on as it is merely a last resort

when the body is damaged beyond repair (i.e., when the body has gone into
permanent disharmony).
Program For Health - Conclusions

In this section and in sections four and five, we have discussed an example
of a program for implementation of health in the body. Such a program can
include an intake that is nurturing for the body and a daily routine that is
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in accordance with the cycles of nature. The routine can also incorporate
labour, exercise, the use of yoga postures, breath regulation (pranayama)
and home remedies, as needed, to keep the body healthy. For a program
like this to work for you i.e., for it to translate to better health in your body,
you need to take responsibility for your body and implement this program
(or one similar to it) on a regular basis so that you assist the body in staying
in harmony (good health).
The discussions in these sections have probably drawn your attention to the
fact that since the human body is physio-chemical in nature and made up of
the fundamental attributes in nature, its proximity to nature and the natural
attributes helps it to stay healthy – as an example, we saw the benefits
of activity outdoors rather than indoors, exposure to sunlight, benefits of
contact of the bare feet with earth etc. Similarly, we saw how the body
benefits from the consumption of food cooked and stored in earthen pots
and containers (as opposed to those made of aluminum, steel etc.).
Program for Health - Priority
1 1. Intake and Routine (Lifestyle) 1a
2. Labour and Exercise 1b

Regulated Breathing
2 (B) for bringing body 3 (C) Dependence on

Figure - 27.1
So what would be your priority in such a program for health? The priority
that is proposed is:
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1. Staying healthy
(1a) Right intake, daily routine, labour
(1b) Daily exercise, regulating postures, regulated breathing
In case the body goes into disharmony, then too, all these practices can
be done before resorting to
2. Medication
3. Treatment
While it is true that with the help of a program like the one mentioned above
you can assist the body in being and staying in good health, what is also
important to understand is that this can only be in accordance with the
material laws of nature. What does that mean? Being physio-chemical, it
is the nature of the body (like with all physio-chemical things) to undergo
change - to age with time. So, while you can help prevent premature ageing
of the body and you can help extend the life span of the body by taking
responsibility for maintaining it in harmony, you cannot stop the ageing
process; you cannot extend the body’s life span indefinitely.
When we have the fundamental understanding that we are the Self and
not the body, we accept the ageing process in the body with its greying of
hair, wrinkles on the face etc. and are not disturbed by them. It is when we
assume ourselves to be the body that we do not accept the changes taking
place in the ageing body and attempt to cover up or mask the greying hair
or hide the facial wrinkles. However, the ageing process will continue to take
place in the body; covering or masking it is not going to make it stop.
Similarly, when we understand the true nature of who we are as a human

being (the co-existence of two realities –the Self and the body and
understand that the Self i.e., consciousness is ageless, that it is continuous
in time and that the body is material and it is the body that dies –that is its
nature, we then have an acceptance for the fact that death of the physical
body is an inevitable occurrence after a certain age. Then we stop trying
to increase the longevity of the body by any means beyond a certain age,
even when the body is damaged beyond repair as we understand that the
body that has taken birth has to die one day – this is an inevitable fact.
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1. Calculate the BMI for your body. Is it normal, below normal or above
normal? If below or above normal range, write down the measures you
will take to correct it and start applying the measures. Recalculate your
BMI every month until it is within normal range.
2. Recall your last incident of disharmony in the body. Did you correct it
with the program for staying healthy or did you resort to medication or
even treatment without giving a fair trial to correcting your intake and
routine and taking the help of labour, exercise, yoga and pranayama for
maintaining the body in harmony?
3. Over a period of one month, observe the incidences of disharmony in

your body and note them down e.g., how often you had fever, cough,
cold, acidity, stomach pain, headache etc. – record the date, the problem,
the number of days the problem lasted and what measures you took to
correct it.
At the end of the month, evaluate how many of the incidences of

disharmony you were able to correct with the program for staying
healthy and for how many you took the help of medication or treatment.
Check – did you ensure the feeling of self-regulation for the entire month
i.e., did you take responsibility for maintaining the body in harmony for
the whole month or did you outsource this responsibility and have a
dependence on a doctor/hospital/medication/treatment?
Make a program/plan for the concrete steps you will take in the future
(from now onwards) to prevent such incidences of disharmony in the
body and to prevent the need for medication/treatment.
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Chapter 28
Protecting and Rightly Utilising the

Body
We had spoken about the healthy Self –one that has the right understanding
and right feeling within; as part of the right feeling, the healthy Self has a
feeling of responsibility towards the body – to nurture, protect and rightly
utilise the body. So far, we have discussed at length about how to nurture
the body. Now we will see how to protect and rightly utilise it.
In order to protect the body from inclement weather, we wear clothes and
keep the body sheltered – in our homes. Let us see the significance of our
clothing and what clothes are most appropriate and suitable for the body.
Clothing
The choices we make regarding the clothes we put on the body may currently
depend on various factors like
the current ‘in’ thing (what is fashionable), how the clothes look on us when
we wear them (their appearance), how our physical build is (our body
constitution), what the climate is like etc.
If we look at the purpose of clothes, we may be able to appreciate that

clothes protect the body from the environment (hot or cold weather, rain
etc.) by providing a barrier between the skin and the external environment
thus insulating the body from the direct impact of environmental conditions.
With the help of this barrier, clothes also help to maintain the hygiene of the
body, protecting it from dust, insects, infections, toxic materials etc.
So how do we decide what clothes to wear? How should we make the

choice? For this, let’s take a look at what is important to consider when we
make these choices.
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Some considerations regarding our choice of clothes:
1. Clothes should be comfortable

The clothes we wear should be light and loose and we should be
comfortable wearing them. Tight fitting clothes like tight ‘skinny’ jeans,
skin tight t-shirts etc. interfere with the blood circulation in the body.
Clothes that fit tightly around the chest or abdomen can prevent us from
inhaling and exhaling completely, thus interfering with our breathing.
They can even affect the gastrointestinal activities of the body.
Studies have found that the transit time of a meal through the gut was
significantly prolonged and excretion of the waste significantly reduced
due to tight clothing.
Tight elastic bands in underwear and night clothes, besides causing the
above problems, also cause irritation of the skin110.
Studies in men show an association between wearing tight fitting

underwear or tight jeans/trousers and infertility. For the testes to function
normally (i.e., to have normal sperm production), they need to be at a
temperature slightly (1-2 degrees) lower than the body temperature. The
testes reside in the scrotal sac and muscles in the scrotal walls tighten
and relax from time to time, bringing the testes closer to the body for
warmth or away from the body to keep them cool thus maintaining their
temperature.
When very tight underwear, jeans or trousers are worn, the testes
are pushed up against the body and the movement (tightening and
relaxation) of the scrotal muscles is interfered with, causing the scrotal
temperature (and therefore the temperature of the testes) to be higher
than normal. This causes a decrease in both – sperm production and the
production of the male hormone, testosterone and may lead to infertility.
2. Clothes should be ‘breathable’

Clothes made of natural fibre like cotton are porous and allow the skin
to ‘breathe’ i.e., they allow free air exchange. This helps the perspiration/
sweat on the skin to evaporate and keep the skin dry. Cotton and silk are
examples of natural fibres.
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Protecting And Rightly Utilising The Body
On the other hand, clothes made of synthetic material like rayon,

polyester, nylon etc., being non-porous, do not allow free air exchange
between the skin and the atmosphere. Therefore, sweat on the skin
doesn’t evaporate and the skin is then at risk for developing rashes as a
reaction to the presence of one’s own sweat.
Besides, these synthetic materials tend to have many chemicals that

irritate the skin leading to skin rashes in the form of atopic dermatitis or
eczema.
3. Clothes should be clean

It is advisable to wear fresh, clean clothes after a bath rather than to
wear the same clothes as those of the previous day or days. This is
especially true for the clothes nearest to the skin. Re-wearing clothes
from previous day/days without washing them brings the skin in touch
with the dust, dirt and contamination present on the clothes from before
(including one’s own sweat) causing skin rashes etc.
For the same reason, it is not advisable to wear the clothes worn by
others or to wear new clothes without washing.
You may want to wear separate clean clothes for going out of the house
and separate for being at home, working with the soil in the garden
and for going to sleep at night. This will help prevent the spread of
contamination from one place to another, maintaining the hygiene of
the skin.
4. Clothes should allow adequate exposure to sunlight
Vitamin D deficiency is a very common condition these days and one

of the main reasons for this is inadequate exposure to sunlight. Clothes
can be such that they allow adequate exposure of the skin to sunlight,
especially clothes worn in the early morning when the sunlight is
extremely beneficial for the skin. When the face and arms are covered
with clothes, this exposure to sunlight is prevented and the skin is thus
deprived of the opportunity to make vitamin D.
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5. Clothes can be in accordance with the season

In the summer when it is hot, thin cotton clothes that are light in colour
(e.g., white, off-white/cream, light yellow etc.) not only allow good air
exchange of the skin but also reflect the heat, keeping the body cool
and dry.
On the other hand, during the pre-winter and winter months, thick cotton,
woolen or silk clothes that are darker in colour are more appropriate as
they help retain body heat and thus keep the body warm.
6. Clarity about the purpose of wearing clothes

Last but not the least, you need to answer the question –“What purpose
is being served by the clothes I wear?”
The most obvious function of clothes is to protect the body from the
extremes of environment – from excess heat, cold etc. and for us to be
comfortable wearing these clothes.
Some Misconceptions:
1. Check – When you buy clothes, do you make your choice of clothes based
on whatever is ‘in fashion’ or based on comfort and practicality? If you
are wearing certain types of clothes just because others are wearing
them, is it perhaps because you think you will fit in better (i.e., others will
accept you better/ they will respect you/consider you to be similar to
them)? Are you succumbing to ‘peer pressure’?
2. Check – Do you tend to choose clothes that are more ‘exclusive’/

expensive? If so, is it perhaps that you associate certain types of clothes
with wealth or physical facility or the mark of ‘success’? Is it perhaps
because you think that you will be noticed and respected by others when
you wear such clothes? Do you wear such clothes even if you are not so
comfortable wearing them?
It is important for us to see that who we are is not dependent on the

clothes we wear. Respect is a feeling in the Self that needs to be ensured
within the self and not something to get from outside. Even if you are to
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wear ‘exclusive’ clothes, reflect on whether this will bring more respect
for you in the eyes of others or whether it will bring out feelings of envy/
jealousy in them for you?
When you see that clothes are merely to protect the body, you stop wearing
clothes merely to impress others or to look good in the eyes of others
but rather wear those clothes that are most suitable for the health of the
body i.e., clothes that are clean, made of natural fibre, loose, comfortable
and appropriate for the weather. In fact, India has a very rich tradition
of handloom weaves that one can choose from – clothes made from such
weaves are not only comfortable and breathable but may be colourful and
attractive to look at too!
Footwear
Footwear (what we wear on our feet) is to protect the feet just as clothes
protect the rest of the body. When we see that this is the main purpose
of wearing shoes, slippers, sandals or other such footwear, we are able to
make choices regarding what to wear on our feet in accordance with this
purpose - so we choose footwear that is comfortable and practical (e.g.,
keeping the season/climate in mind).
Ask yourself the question – “How am I making my choice of footwear?” Is it

on the basis of the current fashion or is it on the basis of what is comfortable
and practical? For instance, wearing shoes with high heels may be the
prevailing ‘fashion’ but what would be practical and comfortable for us to
wear would be shoes with a flat or minimal heel.
Over the past century, fashion has often dictated the wearing of footwear
and frequently interfered with the original purpose of footwear - protection
of the foot from injury due to exposure to untoward objects like stones etc.
Thus the purchase of footwear is often being dictated by fashion and not by
the comfort of the shoe111.
In fact, wearing footwear all the time itself may not be as essential as we
may have thought it to be thus far! Try walking barefoot on the mud/soil or
on the grass and observe how you feel. Do you find it cooling and refreshing?
357
Besides this, there are many other reasons to expose the bare feet to the
ground. There is growing scientific evidence of the benefits of reconnecting
with our natural surroundings in maintaining our health (e.g., the benefit of
exposure to the outside air as opposed to being in recirculated or stale air
indoors; exposure to sunlight as opposed to being indoors etc.)112,113.
If you recall, we had said that our tradition (as also several other traditions)
speak of matter being made of just a few attributes. The human body
which is material in nature is also made up of these same basic attributes.
Therefore, when the body is in the proximity of and in touch with these basic
attributes, it helps to keep the body in good health. Modern science has
already demonstrated the health benefits of exposing the body to sunlight
(the attribute of warmth or heat or fire) and to fresh air while naturopathy
uses water as a tool for healing the body (in the form of hydrotherapy).
Several studies in the past decade or so have demonstrated without a doubt

the healing effects of walking barefoot on the ground – the body being in
physical touch with the soil, the grass, the earth (‘Earthing’ or ‘grounding’
as it is referred to). This has been found to be extremely beneficial for
the health of the body as a whole, the nervous system in particular and
even to help reduce pain and inflammation in the various parts of the
body, thus preventing it from illness and disease (depicted very well in
the documentary film “The Earthing Movie” - https://www.youtube.com/
watch?v=44ddtR0XDVU).
Also, there are many points on the soles of the feet that correspond to the
many vital organs of the body. When these points are pressed, they can
have an impact on the corresponding organs of the body (hence these
points are also referred to as ‘pressure points’ and are of great significance
in the healing science of ‘acupressure’)114. It is said that when you walk with
bare feet on the ground, every little stone or pebble you place your foot on,
naturally presses on the various pressure points and activates the internal
organs linked to them, thus helping to activate the healing process in the
body naturally.
Of course, it may not be so comfortable or practical to walk barefoot all the

time with our current way of life. For all such times one can use footwear.
358
How to choose your footwear? The following tips may be helpful:

Things to keep in mind when choosing footwear115:
Considerations regarding the Feet
• As the body grows, the size of the feet changes – they become larger.
So when choosing footwear, the most recent and appropriate foot size
needs to be measured.
• For most of us one foot may be slightly larger or broader than the other,
so when we measure the foot, we need to measure both feet and take
the larger foot into consideration.
• The selection of the right shoe size should not be based only on the size
marked inside the shoe but also on how that shoe fits on the feet. Select
a shoe that is shaped like your foot.
• When choosing/selecting new shoes, always try on both shoes, take

time to walk around and test them out making sure that they fit and feel
right; that they are comfortable, before you finalise them. This may not
always be possible in these days of online purchasing so one can be sure
to purchase from sites that have an easy return and exchange policy.
• When you wear the shoes to see if they are comfortable, make sure
that there is ~1cm space between your longest toe and the end of the
shoe when standing upright. This will ensure that there is sufficient room
at the front of the shoe to allow for the natural movement of the toes
(when walking, your toes should be able to wiggle freely). Do not select/
purchase shoes that feel tight and expect them to stretch to fit later.
• Make sure that the ball of the foot fits comfortably into the widest part of
the shoe. Thus, the length, width and depth of the shoe, all are important.
• The heel should fit comfortably in the shoe with minimum slipping i.e.,
the shoe should not ride up and down the heel when you walk.
Though all of the above have been listed as separate points, merely wearing
the shoes and checking to see if they are comfortable and fit right may be
sufficient to be able to make the right choice.
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Considerations regarding Shoes:

• Ideally, the shoe should be soft and flexible and made of a natural,
breathable material that will allow good air exchange between the skin
of the feet and the outside environment. This will keep the skin aired and
reduce the possibility of skin irritation and infections that could be a risk
in closed shoes.
• If the lining of the shoe is smooth and seam free, the shoe will be
comfortable to wear and will not irritate the foot. The lining should also
be made of a breathable material so as to allow free air exchange from
the soles of the feet, keeping the skin fresh.
• The heel of the shoe should have a broad base and be no higher than 4
cm. (if the shoe is to be worn for long stretches, make sure that the heel
is no more than 2 cm high). Low-heeled shoes are more comfortable,
safer, and less damaging than high-heeled ones.
All in all, the shoe should fit well and be comfortable when worn. A shoe that
fits well on the feet doesn’t necessarily need to be expensive and vice versa
(just because a shoe is expensive, doesn’t necessarily mean that it will fit
well).
We have spoken at length about selecting the right shoes. Does the
footwear we choose to wear also have an impact on the health of the body?
It certainly does.
Effect of Footwear on the Health of the Body:

• Studies have shown that walking with high-heeled shoes may alter
the function of the joints of the lower- extremity116. It may raise peak
pressure on the fore foot117 and alter the load distribution on the medial
part of the foot118. Due to these changes, pressure on certain areas of the
feet becomes more, causing pain and occasionally even foot deformity
as one has to make more effort to balance while walking on high heeled
shoes.
• It has also been shown that when one walks with high heeled shoes, a
different set of muscles of the lower limb may get used119 and stressed
360
and this can lead to a change in the energy requirements of the lower
limb120 that may not be physiologic.
• Frey et al. reported that 88% of healthy women surveyed in USA were
wearing shoes that were smaller than their feet and that 80% of them
had some sort of foot deformity121.
So, it is important for us to realise that the shoes we wear need to be so

designed that they serve the purpose of wearing them i.e., to protect the
feet and support the feet when walking. Wearing fashionable footwear
without significant regard to functionality and practicality (e.g., footwear
with increasingly complex designs, incorporating high heels etc.) can lead to
very unnatural gaits and even ill-health in the body as we just saw.
Hence, we need to emphasise on comfortable footwear that is properly

designed and fits properly on the feet. This can relieve several minor foot
ailments and help maintain the health of the feet.
At the same time, whenever you have the opportunity, walk barefoot on the
earth and reconnect with the natural environment outdoors.
House (Shelter)
Just as clothes and shoes protect the body, the purpose of living in a house
or home is to provide a shelter where the body can reside and be protected
from inclement weather – from extremes of the external environment and
natural hazards like thunderstorms, rain, lightning, floods etc.
The Connection between House and Health:

It has been known for centuries that housing conditions can affect the
health of the human being – the house we live in has a definite link with the
health of the body122. In more recent times, the WHO has also stated that
improved housing conditions can prevent disease and increase the quality
of life of the human being123.
As an example, when the house is properly designed, with access to fresh

air and sunlight into the house, it helps to keep the body in good health.
361
Similarly, the house can be designed so as to minimise air pollution in the

house (e.g., having a smoke chimney or exhaust vent in the kitchen or
cooking area and adequate ventilation in the entire house in the form of
windows and ventilators to get rid of impure, stale or polluted air).
The house can be constructed some distance away from the hustle and
bustle of activity so as to minimise noise pollution and can be made keeping
the likely number of residents in mind so that the house is neither too big
nor so small as to cause over-crowding and resultant ill health.
Once the house has been properly designed and constructed, it is up to the
individual to maintain it in the right way – i.e., keep it clean and tidy, get
rid of stagnated water, dispose of waste properly etc. so as to prevent the
multiplication and spread of disease producing germs and insects that may
lead to infectious diseases like typhoid, malaria, dengue etc.
If the house in which one stays is old, maintenance will also involve freshly
painting it from time to time. Much of the paint that was used even till a
few years back contained lead and flaking of such lead containing paint in
poorly maintained old houses was linked with lead intoxication in children
living in the house. These days, due to increased public awareness about the
health problems linked to lead, the paint used in houses is largely lead free.
Similarly old buildings often used asbestos material in construction. When

asbestos-containing material disintegrates with age or is otherwise
damaged, it may release microscopic fibres into the air which then get
inhaled into the lungs. The inhalation of such fibres over prolonged periods
may result in asbestosis (asbestos- caused fibrosis of the lung), lung cancer,
and even pleural or peritoneal cancer124.
So, all in all, the house needs to be made such that it is a safe haven for the
body, keeping the objective or purpose of the house (i.e., protection of the
body) in focus.
House and Home:
Generally, when we say house, we are referring to the physical structure of

the shelter. On the other hand, when we say ‘home’ what may come to mind
362
is the sense of belonging we associate with it which comes from the people
in the house – our family members, our relationship with them, the bond we
share with them and the feeling of security we have in their presence.
While the structure of the house has an impact on the health of the body,
the home i.e., our relationships with other human beings that live in the
house also have a major impact on our health. When we understand our
relationships and have the right feeling for others, we are able to have
healthy and fulfilling relationships with them and this is what makes the
house a home (we will discuss this further when we talk about the ‘health of
the family’ in the next section on ‘health of the environment’.
Right Utilisation of the Body

We saw that when we have the right understanding, we have the right
feeling within (a feeling in line with our natural acceptance). When we have
the right feeling within, we are in harmony (a healthy Self). We also saw that,
a healthy Self, as part of the right feeling, has the feeling of responsibility
towards the body to nurture it, protect it and rightly utilise it and this is what
keeps the body in harmony (health). Thus, only when the Self is in harmony
can it truly take care of the body and keep the body in harmony. The health
of the body is thus a natural consequence of a healthy Self.
So far we have been talking about how we can nurture and protect the
body. We also have the responsibility to utilise the body in the right manner.
What does that mean? You can think of the body as a wonderful tool at your
disposal – a highly sophisticated machine, if you will. How are you using this
tool? Are you putting it to the right use?
For instance, the body is equipped with the five sense organs. These are
very useful – just by smelling food you can, in many cases, find out if the
food is fresh and in the right condition to eat or if it is stale and not to be
eaten; when in doubt, you place a very small portion on the tip of your
tongue and now, when you taste the food, you are able to decide whether
it is fit to be eaten or if it should be discarded. So, this is the purpose of the
sense organs.
363
Are you using the sense organs in the right manner? Or are you using them
largely to derive some pleasure out of them, e.g., indulging in the sense of
taste – eating tasty food even if it is harmful for the body or continuing to
eat tasty food beyond what the body can digest i.e., overeating, leading to
the body becoming overweight and unhealthy.
Similarly, the body tends to stay healthy when you make it do some regular
physical activity involving movement of all the body parts. Are you doing
that regularly? Or are you largely inactive –sitting at a desk, lying on the
couch etc. If so, it is a sure way of making the body unhealthy.
The same body can be used to argue and fight with the other or it can be
used to help the other; to dominate over the other and exploit the other or
to nurture the other. Which would you call the right utilisation of the body?
There may be many such examples in our day-to-day living. We keep making
choices without being aware. Now we can try and observe the choices we
are making and choose with awareness, consciously.

1. What would be the criteria for your choice of selection of the clothes you
wear? What is your criteria at present? What conclusion do you draw
from this?
2. On what grounds are you currently making the choice of selection of

your footwear? On the basis of what you have read in the chapter, what
would be the grounds on which you select your footwear now?
3. What is meant by the right utilisation of the body? Check for yourself –
are you utilising your body rightly? Write down what changes you plan
to make so that you are rightly utilising your body.
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Part VII
Health of the Environment
373
374
Health of the Environment
Impact of our environment (family, society, nature) on health

We saw that the human being is a co-existence of the Self (consciousness)
and the body (material) and that to understand the health of the human
being, it is important to understand both – the health of the Self and the health
of the body; how to keep both the Self and the body healthy i.e., in harmony.
For the Self to be in harmony, it needs to have the right understanding and
the right feeling. We also saw that when the Self is healthy (is in harmony)
and has the right feeling within, then it has the feeling of responsibility
towards the body – to nurture, protect and rightly utilise the body. This leads
to health in the body.
The human being is surrounded by other human beings, by plants, trees,

animals …all of these form our environment. We interact with all of these,
have an impact on them and in turn are also impacted by them e.g., our
interaction with trees – during the day, in presence of sunlight, the trees give
out oxygen which we breathe in and the carbon-di-oxide we breathe out is
taken in by the trees.
As we go along, we will see how we interact with and impact everything in

our environment and how everything in our environment impacts us. We will
also see that in order to understand health holistically (in completeness)
and to be and stay healthy (in harmony) we need to understand the health
(harmony) in the environment and we need to ensure the health of the
environment.
What would be included in the health of the environment? All of the following:
Other human beings – i.e., our family members and those outside our family
Plants, trees, birds, animals, soil, earth, sun, moon etc. – i.e., nature and
existence So the health of the environment would include –
Health of the Family
Health of the Society and
Health of Nature and Existence
375
Let us see why it is necessary to understand our relationship with each of

these, how each one of these impacts our health and see our role in ensuring
the health (harmony) at each of these levels.
376
Chapter 29
Health of the Family

We saw that as human beings we don’t live our life in isolation from others.
We are all born in a family and we have a relationship with all the members
of the family – our parents (mother and father), siblings (sisters, brothers),
maternal and paternal grandparents, aunts, uncles, cousins, relatives and
so many friends.
It is in the family that we grow up and are nurtured, where we are guided
and cared for in sickness and in health. A loving relationship among all the
family members is what makes the house a home, one that we cherish and
long for when we are away from home for a while. When all the members
of the family live with one another with a feeling of relationship and there is
harmony in the family, we feel happy and fulfilled in the relationship.
Being a part of a loving family impacts not only our health (i.e., the health of
the Self or ‘Mental’ health) but also the health of the body.
Studies done on babies and children in orphanages showed that children

who were growing up in orphanages often tended to be undernourished1 –
they tended to have inadequate weight gain and inadequate activity despite
being given adequate nourishing food2. However, these same babies, when
adopted by a loving family, not only gained more weight but also became
more alert and active. They suddenly seemed to blossom in their new loving
environment. How did this happen? Being a part of a loving family seems to
have made all the difference to the health of these babies (perhaps because
of the impact of a happy and fulfilled Self on the health of the body?).
But what happens if there is disharmony in a family? What happens if the

members of the family do not have a feeling of relationship for one another?
There may be frequent arguments and fights in the home. How do we feel
when this happens? Do these arguments and fights have an impact on the
way we think and feel? At such times do we feel happy or unhappy; do we
feel fulfilled or unfulfilled in our relationship with our family members?
377
We will be able to see very clearly that whenever there is discord and tension
in the family relationships, conflict among the family members, it also leads
to conflict within us and when we are in conflict, we are in disharmony, we
are unhappy (an unhealthy Self). Whenever we are in disharmony, we end
up causing disharmony in the body → disease and ill health in the body.
Similarly, we can see what happens to children who grow up in families

where family members lack the feeling of relationship for one another, where
there is strife, discord and disharmony in the family - these children often
have low self-esteem, are unhappy and may go into depression; they may
get into substance abuse – drug/alcohol addiction etc. (all of these lead to
ill health of the body); this may further lead to violence, even accidental and
suicidal deaths3,4.
So what is the solution? To ensure our health, we need to ensure healthy

relationships among all the family members. And how do we ensure healthy
relationships among all the family members? For this, we first need to
understand our relationships. We need to understand that there are feelings
in relationship; that these feelings are in the Self – in one Self, for the other
Self. Once we understand the feelings that are naturally acceptable to us
in relationship (i.e., the feelings of trust, respect, affection, care, guidance,
reverence, glory, gratitude, love) and see that these feelings are definite,
they can be recognised, we will also be able to see that when we ensure
these feelings within us, we feel happy. And when we share these feelings
with the other, it leads to happiness in the other also. Thus there is mutual
happiness and we are fulfilled in our relationships.
For understanding relationships and ensuring the right feeling within us, we
need the right understanding. We already saw how feelings borne of right
understanding lead to harmony within us (a healthy Self) and how a healthy
self takes responsibility for the body and keeps it in harmony (a healthy
body). On the other hand, feelings in the absence of right understanding
may lead to contradiction and disharmony in the Self (an unhealthy Self)
and an unhealthy Self does not take responsibility for the body and disrupts
the harmony in the body, causing ill-health.
To understand each of the individual feelings mentioned above in detail
378
Health Of The Family
and to see how you can have harmonious relationships, refer to the book
‘A foundation course in Human values and Professional ethics’ (listed in the
bibliography).
Here we will keep our focus on how we can ensure the health of the family
as a whole, once we have harmonious relationships with one another in the
family.
Implementation of Health in the Family:

When we consider the implementation of health in the family, we need to
consider both aspects:
The health of the Self and
The health of the Body
Let us take a look at each of these one by one.
The Health of the Self

It is extremely important to pay attention to the health/harmony in the
Self in addition to the health/ harmony in the body (as we saw, health in
the body is dependent on the health in the Self) - and this is important for
every member of the family. Parents and elders can check if they are paying
attention to the Self of every child in the family (in addition to taking care
of the body). For instance, when feeding the child, we pay attention to the
need of the body and provide food that is nurturing for the child’s body.
Do we also pay attention to the need of the Self for happiness? Or do we
forcefully make the child eat at the cost of making the Self unhappy?
Health in the Self and fulfilment in relationship in the family is the need of
every self in the family. The following suggestions may be helpful:
1. Togetherness and communication in the family

Family activities can be structured in a way that they promote
togetherness and bonding. Ample time can be kept for communicating
feelings and thoughts with one another and for discussing one’s
fulfilment in relationship (or the lack of it) with one another. Effort can be
379
made to support one another with a feeling of complementarity in the

relationship, thus helping to ensure the health of every self in the family
(regardless of gender, age etc.).
We can learn some lessons from the past when it was common to see
traditional Indian joint families in which a family typically included a
minimum of three generations of individuals comprising children of
different ages, adults and the elderly. When all the varied members of
the family are fulfilled in relationship, such a family can be a wonderful
and supportive structure for all the family members but if there is lack
of fulfilment in relationship, this very structure can become a source of
misery and unhappiness.
How is such a joint family structure helpful? When the children are
small and the parents are busy working outside the home/running the
household the grandparents can fill in and provide guidance to the
children. While the parents are busy, grandparents are likely to be at
home and have plenty of time on their hands. The grandparents can
involve the children in outdoor activities in the proximity of nature or
even enjoy togetherness with the children while at the same time giving
them guidance in the form of stories at a daily designated ‘story time’.
The relationship thus becomes highly fulfilling for both – for the children
because they are able to share their thoughts and feelings and also for
the grandparents who now see a purpose for themselves and no longer
wallow in self-pity lamenting about their old age and infirm body, their
inability to participate in physical activity etc.
An unfortunate consequence of nuclear families is that the parents

(often busy at work outside/within the home, lacking time) are unable
to spend time with their children and unable to provide them with the
right guidance when they are growing up. Such children then grow up
lacking understanding, are unhappy (and unhealthy) and are unable to
keep the body healthy.
Another unfortunate consequence of being a part of a nuclear family is

that children often grow up without getting to know their grandparents,
without spending time with them or bonding with them and without
380
learning or being guided by them. The grandparents too, when living

by themselves, far away from their children, become lonely and miss
the company of their children and grandchildren – a situation that is
unfulfilling for both.
2. Early start to Self - Exploration
It has been seen that children as young as 2-3 years of age are able
to grasp the concept of the Self and to seek answers from their
natural acceptance when given the right proposals in a way that is
understandable by them and when guided by elders in the family.
If these proposals have not been given in the early formative years, at
least when the children start school, their attention can be drawn to the
Self and the natural acceptance in the Self of all human beings. This can
provide the children with an awareness of the tools for self-exploration
which are already there within them and the comfort of having access
to the natural acceptance as their internal compass to guide them along
in life.
3. Discussions regarding the purpose of the Self
As children become older, start high school or college and even later,
once they start work as young adults, regular family discussions can
be held about more profound questions like the purpose of the Self, the
purpose of life itself etc. Such discussions can be very fruitful for the
fulfilment of the need of the Self to know.
The Health of the Body

When it comes to the health of the body of the family members, at the
level of the individual the program for health would be the same as the one
mentioned earlier (having the right intake, a daily routine in synchronisation
with the day and night rhythm and with the seasonal rhythms, along with
devoting some time exclusively to labour and exercise and yoga and
pranayama daily. This could be supplemented with home remedies readily
available in every home).
381
Only when such a program is not implemented and the body goes into
disharmony temporarily, would one need to consult a doctor for medication
or, if things are beyond repair, for treatment whereby one would have to
resort to the aid of instruments, machines or other equipment to take over
the function of a body organ (e.g., resorting to insulin injections in severe
Diabetes Mellitus when the body’s secretion of insulin is insufficient to meet
the demand of the rapid surges in the body’s blood sugar levels).
It must however, be pointed out here, that for the most part, if the steps of
the program for health are followed sincerely, the health of the body is likely
to be a natural outcome and no external aids would need to be resorted to
(even conditions like Diabetes Mellitus, hypertension etc., once diagnosed
can be reversed). This is because the self-organisation of the human body is
such that if it is properly taken care of, it can function till a ripe old age with
minimal deterioration of body parts (organs, tissues etc.).
Although the program for health in the family is similar to the one for the
individual, there are some basic family needs that are unique and need to
be addressed. For instance, a family often comprises individuals of various
ages and various different capabilities - children who are very young or
the elderly who are very old are likely to have differing dietary needs from
others in the family; they may also require assistance for taking care of the
health of the body. Several of the family members may also have different
body constitutions and therefore slightly differing needs for maintaining
their body health.
The following are a few suggestions that may assist in maintaining the
health of the family as a whole, keeping in mind the unique needs of a family
(many of these had been incorporated in the traditional family systems but
have largely been forgotten now or discarded in favour of a more ‘modern’
or ‘practical’ approach but it may be time now to bring some of these
traditions back, to aid the current system of health in becoming sustainable
and fulfilling for all). Here are the suggestions:
1. Designated family member for Health
Every individual family member who is fit and able can take responsibility
382
for the health of his/her own body. For those family members who are
unable to do so, one specific family member can be designated to take
responsibility for the health of the body of all those family members who
are unable to take care of it themselves (e.g., very young children, the
elderly and the sick or infirm) - this responsibility was traditionally taken
up by the elder lady of the house.
2. Healthy Food
The family member designated for health can take responsibility for the
specific food requirements of every individual member of the family as
needed (e.g., an elderly member of the family lacking teeth and unable
to chew food, may require a very soft ‘dal’ and rice ‘khichdi’ in place of
chapatti; similarly, a family member with a specific ailment like ‘viral
hepatitis’ or ‘jaundice’ may require a diet restricted to plenty of liquids,
fruit and steamed or soupy vegetables cooked without the use of fats
like oil/butter etc. until he/she gets better). Foods can be so planned that
simple modifications made when cooking or preparing meals can make
it suitable for the different body constitutions of the family members
(e.g., adding extra ghee to the food of one who has a predominantly air-
space body constitution with a tendency to dryness of the body).
3. Healthy Daily Routine
The daily family routine can be maintained such that it is conducive

to health – all family members can be encouraged to rise early and
have timely toilet and bath activities. Exposure to sunlight and outdoor
activities including physical exercise of the body can be incorporated in
the form of a daily family activity – e.g., all the family members engaging
in natural farming, kitchen gardening etc. together). Similarly, meals can
be had together by all the family members with the designated member
for health, ensuring that meal times are in synch with the natural day-
night rhythm of nature and that the appropriate bedtime is adhered to
by all the family members.
4. Healthy Activities
The family as a whole can together be involved in activities that promote
383
the health of the body e.g., yoga and pranayama, starting a kitchen
garden (or roof top garden if land space is not available), making
compost from kitchen waste and using it to nurture plants so that the
family can consume natural and chemical free vegetables grown in their
own garden/farm and enjoy better health and, in addition, better taste
as well.
The family as a whole can replace harmful chemical cleansers with

natural cleaning agents e.g., bio-enzyme cleansers made from citrus
fruit peel. These will not only help keep the house clean but also ensure
better health for the whole family (and for nature).
Similarly, the family member designated for health can ensure healthy
cooking practices at home e.g., cooking food on low flame, avoiding
frequent deep frying of foods etc. The family can collectively decide to
keep only healthy foods at home and avoid getting packaged foods
from outside that may be high on taste but very low on health. Such
practices can keep the entire family healthy.
5. Home remedies
The designated family member, if not already familiar, can become

familiar with the various common herbs and spices often used in
cooking and readily available in the kitchen of every home. She (or he)
can become familiar with their qualities and their use as specific home
remedies - for preventing ill-health and maintaining the health of the
body of all the family members and for using as medicine for those who
have sickness or ill health in the body.

1. Refer to the book ‘A foundation course in Human values and Professional
ethics’ (listed in the bibliography) and read the chapter on harmony in
the family specifically the feeling of trust (the foundation value).
2. Whenever there are arguments or fights among you and your family
members, do you feel comfortable or uncomfortable inside? Why do you
think you are uncomfortable within - is it because of you/ yourself or is
384
it because of your family members?
In all your relationships, check - is your focus on giving and sharing

or expecting and taking i.e., are you making the effort to “ensure” the
right feelings in yourself and expressing them to the other or are you
“expecting” these feelings from the other?
When you have an argument, do you attempt to say sorry and patch up
or do you wait for the other to do so? Which of the two do you think is
likely to lead to harmony in the family? Which do you think could lead to
the possibility of lasting happiness for you and your family members?
3. What efforts are you making to ensure health in your family?
Try and get all the members of the family to participate in a regular daily
practice (e.g., yoga, pranayama etc.) for ensuring health in the family. Do this
practice daily for a week and observe any noticeable changes. Record your
observations and ask your family members also to record their observations
on changes they have been able to notice e.g., change in appetite, change
in overall mood, change in alertness, feeling happy about doing activities
together etc.
Having participated in such activities with your family members, how do

you feel- happy or unhappy; comfortable inside or uncomfortable inside?
Record your observations and conclusions from this exercise.
385
386
Chapter 30
Health of the Society

We started with the human being and saw how the human being is a co-
existence of Self and body. We saw that while the need of the Self is for
continuous happiness, the need of the body is for physical facility. The need
of the Self for happiness in continuity is fulfilled by right understanding and
right feeling within the Self leading to harmony in the Self. This is a healthy
Self. We also saw that when the Self is in harmony and has the right feeling,
it has a feeling of responsibility towards the body. So with a feeling of self-
regulation, the Self keeps the body in harmony (health).
For the Self to fulfil its responsibility towards the body (to nurture, protect
and rightly utilise it), physical facility is required. When the Self has the right
understanding, it understands that the need of physical facility is only for
the body and thus is able to identify this need correctly. Once the need is
correctly identified, the Self may realise that there is already more than
required physical facility. This feeling of having more than required physical
facility is the feeling of prosperity. A harmonious Self maintaining harmony
in the body is a healthy human being.
Then we went on to see how, as human beings, we don’t live in isolation but
are a part of a family. The family strives to work together for their common
goal of happiness and prosperity. Similarly, human families do not exist in
isolation but are always in mutual co-existence with other families – as a
group of families. We can also see that our family relations are naturally
extended far and wide. We meet and interact with various other human
beings also on a day to day basis and all of these form our society. Happy,
prosperous and healthy families living together in a relationship of mutual
fulfilment form the basis for a happy, prosperous and healthy society – one
in which there is fearlessness and trust– this is a society in harmony - a
healthy society.
A society in harmony does not become a cause for interference in the
387
harmony of the individual Self and when the Self remains in harmony, it
then does not interfere with the inherent harmony of the body. Also, in a
healthy society in which all the families are prosperous, the need for physical
facility (to keep the body healthy) is readily met i.e., a healthy society is also
instrumental in helping to keep the individual human beings in the society
healthy (in harmony at the level of the Self and the body).
On the other hand, an unhealthy society (one in which there is lack of

understanding and lack of relationship) lacks prosperity; instead of
prosperity, the goal in such a society is assumed to be one of accumulation
by any means - due to this there is domination, exploitation and lack of
trust …such a society propagates fear. If we continue to live in fear, being
uncomfortable and unhappy (in disharmony within), we are plagued by
stress, anxiety etc. and we end up interfering with the harmony of the body,
making the body unhealthy (with problems linked to stress and anxiety e.g.,
decreased immunity making the body susceptible to infections, anxiety
related disorders like acidity, gastric ulcers, insomnia or sleeplessness etc.).
So how can we change this situation? What is the solution to an unhealthy

society with injustice, exploitation, lack of trust and fear? We all do want a
healthy, happy and prosperous society but how do we go about it? Where
do we start?
The start to a healthy society
We said that a society is made up of families which in turn are made up

of individual human beings. So, in order to transform an unhealthy society
into a healthy society, we need to have happiness and prosperity in every
family (i.e., a healthy family) and for this we need to have happiness and the
feeling of prosperity in every human being (i.e., a healthy Self with a healthy
body). For this to happen in the society, we need to start within ourselves -
to bring about this transformation within the Self (with right understanding
and right feeling) and, with a feeling of self-regulation, take responsibility
for the body and make a program to keep it healthy.
In the last chapter we saw how the program for health can be moulded into
one for the entire family with activities involving all the family members. As
388
Health Of The Society
a healthy family, we can then expand the definition of the family to include
our neighbours, close friends and relatives, people in our community etc.
With an acceptance of our relationship with all of them, we can then take
the initiative and, with a feeling of responsibility towards the relationship,
make effort for bringing about a transformative change in them and in the
entire society of which we are a part. This is our role (participation) in the
harmony of the society.
What could be a systematic way of accomplishing the human goals of right

understanding and right feeing (happiness) in every individual, prosperity in
every family, fearlessness (trust) in society and co-existence in nature and
existence?
It is proposed that we work on five basic dimensions or systems of human

order that are interconnected and complementary to one another and which
can help accomplish all these goals. These five basic dimensions are:
1. Education-sanskar (→ Right Understanding and Right feeling)
2. Health – Self-regulation (→ Health for all)
3. Production-Work (→ Prosperity in every family)
4. Justice-Preservation (→ Fearlessness and Co-existence respectively)
5. Exchange-Storage (→ Prosperity and hence fearlessness)
The first dimension - Education-sanskar (→ Right Understanding and Right

feeling) is the focus of the book “A foundation course in human values
and professional ethics” mentioned in the bibliography (the remaining
dimensions are also briefly mentioned in this book).
Here, our focus is on the second dimension - Health – Self-regulation (→

Health for all).
We have already looked at how we can implement health in the individual

and in the family. Now let us take a look at how we can have health in
the society – what kind of health systems we can set up to have a healthy
society catering to the well- being of all individuals in the society.
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Implementing health at the level of the Society (Health Systems):
Our current system for health has a focus on medicine and treatment. Now
we can look at implementing health in the society keeping our focus on
health. Such health systems can be viewed from two separate angles:
1. Systems at the level of the individual, the family, the community –

systems that are decentralised
2. Systems that help set up the society in such a way that the decentralised
systems can function with ease and the vision of health for all becomes
a reality – these are the Centralised systems.
Let us look at the proposals for each of these one by one.
Decentralised Health Systems

These are informal systems that function in a very natural and self-organised
manner with perhaps a little support from the structured and more formal
centralised systems. Listed below are some pointers/suggestions on how
such a system could function.
1. For the most part, every individual human being to take responsibility
for his/her own health i.e., the health of the Self and the health of the
body (rather than depending only on doctors, hospitals, pharmaceutical
companies, insurance companies etc. in times of disharmony).
2. Every individual to focus on staying healthy with the program of

health as mentioned earlier i.e., have an intake and daily routine that is
conducive for health and incorporate labour, exercise, body postures,
regulated breathing etc. in the daily routine activities (rather than focus
on disease, its detection and treatment).
3. Every family to help the children in the family to develop the feeling
of self-regulation and to have appropriate practices for health. This
can be done with the help of one designated family member taking
responsibility for the health education of all the members of the family,
especially the children (a role/responsibility that was traditionally taken
up by the eldest lady in the home).
390
4. A family system that provides a conducive environment for appropriate

intake, routine, labour, exercise etc. as a part of the natural system of
the family for maintaining health and one that has the skills and means
to deal with minor ailments with the use of home remedies by the
designated member for health in the family.
5. Several families as a group or cluster to designate one family for helping

with the health education and health maintenance of all the families in
that group. Similarly, few responsible representatives from the group/
cluster… → healthy community → healthy village--.healthy district--.city
….
6. Health and health awareness programs to be incorporated into the

regular group or community activities, get-togethers, festivals etc. where
people meet on a regular basis
e.g., celebrating the festival of ‘Holi’ as a community with the conscious

decision to use natural/herbal colours rather than artificial colours which
could harm the skin and cause allergic reactions, skin rashes etc.).
7. The setting up of a daily early morning regimen by one or two responsible

individuals leading others in the practice of exercise/postures/breath
regulation etc. in a designated common space like a community park.
8. Setting aside of a large piece of land in every community as a common

area for organic or natural farming using cyclic, mutually enriching
processes; having the families in the community take ownership of
this and participate in this activity or support it (this would ensure the
availability of natural, pesticide free foods for the consumption of all the
people in the community).
9. Farmers already in the process of natural farming and cow keeping of

indigenous breeds of cows (desi cows) to be assured of support from
the families in the community (ensuring the provision of A2 milk for the
entire community).
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Centralised Health Systems

The centralised health systems can focus on two distinct areas:
1. System for Health Education
2. System for Health Maintenance
i. System for Maintaining the Harmony (Health)
ii. System for Correcting disharmony
Formal/Structured system of Health Education:

1. Focus of ‘medical’ education on health
The current focus of health systems and health education is largely on

disease and its management for life (a system focused on medicine
and treatment). What is being proposed is a system where the focus of
education is on health and its maintenance and the occasional use of
medication as required, with treatment being reserved as a last resort.
2. Integration of complementary streams of ‘medicine’
Presently, ‘medical’/health education is geared to an independent and

separate teaching of the different streams i.e., separate colleges and
infrastructure for teaching Allopathy and separate ones for Ayurveda,
Naturopathy etc.). What is being proposed is an integrated system of
health education that incorporates the teaching of the modern as well as
traditional systems in common institutions with common infrastructure;
institutions where students are familiarized with the basic fundamental
key principles of each of these (e.g., the fundamental principles of
Ayurveda, Naturopathy, Homeopathy, Acupressure etc.) so that they
can be used in an integrated manner in a way that all are complimentary
to one another.
3. Focus of health education to shift from body to Self + body
The role of the Self in the health of a human being needs to be incorporated
and highlighted in Medical (health) education. Students will be able to
see that it is the Self that is central to human existence and that the body
392
is merely being used by the Self as a tool or instrument; they will be able
to see that symptoms in the body can often be traced back to the Self
(whenever the Self is in disharmony it leads to disharmony/ill- health
in the body) and when it comes to mental health, what is important
is to keep the Self healthy (the use of medication may help with the
symptoms in the body temporarily, but for sustaining the health of the
body, the focus has to shift to the Self).
4. Medical (health) education to have a holistic view
The human being is not isolated but rather is very intricately and deeply
inter-connected with and interdependent on the health of the family,
the society and even all of nature and existence – this holistic view of
health is proposed for students to explore. Students may be able to see
the impact of
— the family on the health of the family members e.g., the impact
of a broken home (or one with lack of fulfillment in relationship),
especially on the children growing up in the house (low self-esteem,
often compounded by problems like depression, substance abuse
etc.)5;
— the impact of an unhealthy society on the health of its individuals

(e.g., emotions like fear, anxiety etc. leading to isolation, stress and
conditions like neuroses, paranoia etc.)6,7 and
— the impact of disharmony in nature and existence on the health of

human beings (e.g., the growing incidence of cancers associated
with the increasing use of pesticides and fertilisers for growing
food, the rising incidence of asthma with increasing pollution of the
environment etc.)8,9.
5. A system promoting a mind-set of service with a feeling of mutual

fulfillment rather than merely as a for profit business. Affordable medical
education to be provided for all those sincerely interested and with a
mindset to serve the community.
6. A shift in the focus of medical (health) education from medicine and

treatment, specialisation and super specialisation to family based
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primary health care with an effort towards a resurgence of the system

of family health (one ‘family’ doctor taking the responsibility to promote
health and to help correct ill-health in a large number of families).
7. Mandating of Societal systems for increasing health education and

health awareness -
e.g., mandating the teaching of health education as a regular daily

subject in schools along with practical sessions incorporating the
significance of intake, postures, breath regulation etc. in a daily school
routine in line with the rhythm of nature (like appropriate timing for
exercise, appropriate lunch timing etc.)
e.g., mandating of sessions on health awareness by health professionals

in all work establishments and institutions.
Health Maintenance:
While health education is focused on providing the right education about
health in a structured way, it is proposed that the focus of structured
systems of health maintenance be on supporting the maintenance of health
(harmony) in all individuals in the society and on correcting the ill-health
(disharmony). The following are some proposed suggestions.
i. Maintaining the harmony
a. All primary, middle and high schools to have a daily routine that gives
priority to the health of the school students – daily school routine
to be in harmony with the daily circadian rhythm e.g., provision of
time and guidance for daily exercise, yoga, pranayama etc. in the
morning, ample and timely break for lunch at noon etc.
b. Work environment also to be sensitive to the health needs of the

employees. Thus, young adults in corporates, conglomerates,
companies, banks etc. to be provided with or to be given a timely
break for meals and to have a daily work routine in sync with the
circadian rhythm with provision of time for exercise and early closure
of the work day so that employees may have sufficient quality time
with their families and can go to sleep at the right time.
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Similarly, women in the work force to have several months of time off
from work during pregnancy, delivery and lactation (i.e., ample maternity
leave) along with the option of part-time work/work from home after
the end of maternity leave or if they have a child under 5 years of age
(because a mother’s presence at home is essential in the formative
years of a child’s development in order for the blossoming of the child’s
full potential).
ii. Correcting the disharmony.
a. Home care/day care to be the default method for correcting

disharmony/imbalance in health in preference to hospitalization
(unless absolutely necessary).
b. Health centres to be more patient/people friendly with sensitivity

towards the needs of sick individuals (e.g., a sick patient to be
provided care and service in the same place without having to
register in one place, go to another to consult the doctor and then
go to a third place to get the medicine).
c. Health professionals to shift focus from disease/treatment to health,

health awareness and counselling
d. Health professionals to give priority to non-invasive modalities for

correcting imbalance/disharmony whenever possible (e.g., using oral
rehydration solutions for the correction of dehydration and using IV
fluids only when absolutely necessary)
e. All health centres and hospitals to be equipped with integrated

systems of care that are complementary (e.g., Ayurveda, Allopathy,
Homeopathy, Naturopathy, Acupressure etc.) where health
professionals with a working knowledge of all systems are available.
f. Systems to support ethical practices in health professionals
e.g., preference to be given to non-invasive methods for correcting

disharmony and no extra monetary gain to be had by health
professionals whether they correct the disharmony through treatment
(surgery/invasive method) or by medication (non-invasive).
395
e.g., no extra monetary gain for a health professional whether

delivering a baby by caesarian section or whether conducting a
normal delivery
Similarly, no added advantage/incentive allowed to be given to any doctor,

nurse, hospital, lab etc. for ill health in an individual; therefore, strictly
no monetary gain to any health professional for referring a patient to a
hospital, laboratory etc.
In this manner, with the help of supportive systems in society, effort can
be made for the well-being of all in a healthy society. The systems can be
supportive but ultimately, for the process to sustain, it requires the right
understanding in all and self-organisation in all so that they can take
responsibility for their own health (health of the Self - having harmony within
at all times) and, with the feeling of self-regulation, maintain the health/
harmony of the body.

1. Try to introduce one healthy food item in your college canteen – one
that is nutritious, digestible, tasty and one whose waste is excretable.
You can do this as a class project – all the students in the class can be
divided into 2 or 3 groups and each group can take responsibility for the
introduction of 1 healthy food item in the college canteen.
2. Try to incorporate a health program in one of the regular activities in

your community e.g., incorporate an educational or health awareness
program in a community festival or incorporate a health regimen (e.g.,
one that involves an exposure to the natural external environmental
attributes along with the inclusion of postures and breath regulation)
in an informal community gathering. This could even be followed by a
healthy and hearty picnic breakfast in the outdoors with a contributory
home-cooked dish from each home. This will help maintain not just
health in the body but will also contribute to harmony in the society.
3. Start any one project that could contribute to the health and harmony
in the society as a part of a decentralised (self-organised) system
396
e.g., getting the families in your community to come together and

support entrepreneurs with businesses conducive to health (for instance
those keeping indigenous breeds of cows and providing A2 milk to the
community, those doing natural farming and the sale of chemical and
pesticide free foods directly to the consumer, those with shops selling
organic and health foods etc.).
397
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Chapter 31
Health (Harmony) in Nature

So far we have seen that we have a natural acceptance for living in harmony
within, living as a harmonious family and as a harmonious society and that
harmony at all these levels has a bearing on our health (health of the self
and the health of the body).
Now let us take a look at nature. Does nature have a bearing on our health?
It is very obvious that clean air, water and soil are essential for the health of
the body. However, we find today that there is pollution of all of these and
this is having an impact on our health (e.g., polluted air leading to a rising
incidence of asthma, polluted water causing gastro-enteritis and other
stomach related ailments, polluted soil leading to cancers etc.).
Let us take a closer look at nature and try to understand where the problem
is. Is the pattern of nature, one of inherent harmony or is it one of chaos
and disharmony?
Nature as a Collection of Units

We may be able to notice that nature is a collection of units. The air, water,
soil, plants, trees, animals, birds, other human beings, even things at a great
distance from us e.g., the sun, moon, stars, other planets etc. are all units
that are a part of nature. Each unit exists as an individual entity and may
vary from a unit as small as an atom to ones as large as the sun, stars etc.
The Four Orders

Since there are innumerable units in nature, understanding them would
be a formidable task if we had to study each and every unit. However,
when we classify these units into ‘orders’ based on their characteristics,
this task becomes much simpler – once we understand the characteristics
or properties of one order, we understand the characteristics of all units
399
belonging to that order; so if we understand the characteristics of the four

orders, we understand the characteristics of all the units in nature. These
four orders are:
1. Physical Order – e.g., units like air, water, soil, metal etc.
2. Bio Order – e.g., plants, trees etc.
3. Animal Order – e.g., animals like cats, dogs, tigers etc. and birds
4. Human Order – Human beings
Interconnectedness and Mutual Fulfilment among the four

orders
When we take a closer look at these four orders in nature, we find that
there is an inherent interconnectedness between them. If we look at the first
three orders, we can see that they are not only interconnected but are also
mutually fulfilling for one another.
For example, the soil, water and air (units

Bio Order of the physical order) provide the basic
Plants, Trees
material for plants to develop and grow –
when the soil is fertile and sufficient water
Physical Order
is available, seeds germinate and grow
Soil, Metal into plants and trees. The units of the
physical order thus nourish the units of the
Mutual Fulfilment between bio order. Similarly, when the leaves, flowers
Physical Order and Bio Order
Figure - 31.1
and fruit from the plants and trees fall to
the ground and degenerate they are
converted back to soil. These now act as manure for the soil, making it more
fertile. Plants also contribute to maintaining the oxygen content in air,
participate in the water cycle on earth etc. In this way the units of the bio
order also fulfil the units of the physical order.
Thus we can make two observations:
1. The process is cyclic (soil is converted into plants and plants are
converted back into soil)
400
Health (Harmony) In Nature
2. The process is mutually enriching, mutually fulfilling (plants get enriched

by the soil and the soil is also enriched by the plants).
This is an example of the interconnectedness and relationship of mutual

fulfilment between the physical order and the bio order.
Now if we observe the animal order along with the physical and the bio
order, we will see that the units of the animal order (e.g., animals and birds)
depend on the bio order (e.g., plants) for their food. For instance, a cow
(animal order) eats grass (bio order). So the bio order is fulfilling for the
animal order. The units of the animal order also depend on the physical
order (e.g., water, air etc.) for their survival. So the physical order is also
fulfilling for the animal order. Similarly, animals and birds help to spread the
seeds of plants from one place to another – the animal order is fulfilling for
the bio order. The dung of animals acts as manure for the soil, thus enriching
the soil – so the animal order is also fulfilling for the physical order.
Bio Order
Plants, Trees
Physical Order Animal Order

Soil, Metal Animals, Birds
Mutual Fulfilment amongst

Physical Order, Bio Order and Animal Order
Figure - 31.2
If we observe a forest, we can see that these three orders exist together -
there are soil, rocks, air, water bodies like ponds etc. (units of the physical
order) along with trees, plants, shrubs etc. (units of the bio order) and birds
and animals (units of the animal order). And all these orders are mutually
fulfilling for each other – they enrich and fulfil each other on their own –
without any human intervention! The diversity of plants, birds and animals
found in a forest is evidence of this phenomenon in nature.
401
Now let us see what happens when we place the human being in this picture.
We can see that these three orders are enriching for the human being –the
air that we breathe, the water that we drink, these are units of the physical
order that are essential for the survival of the human body. Similarly, the
units of the bio-order (e.g., plants and trees) provide fruit, vegetables, grains
etc. which are required by the body as food. Coming to units of the animal
order, we can see that we get milk, wool etc. from animals. Bullocks have
been used by human beings for cultivating the land; horses, bullocks etc.
have been used to draw carts (as means of transport). We take the help of
dogs for security, crime detection etc.
Bio Order
Plants, Trees

?
? ?
Human Order
Human Being
Present State
Human Order is Not Fulfilling
Figure - 31.3
So we can see that all these three orders are fulfilling for us human beings.
What about the human being? Are we fulfilling for the other three orders?
If we ask ourselves this question, the answer is pretty obvious – not only
are we not fulfilling for the other three orders, rather we are exploiting the
other three orders and trying to dominate over them. And this has led to
major problems like pollution of the air, water and soil; drying up of lakes,
rivers and underground water reserves; problems of deforestation, global
warming…..and the list goes on and on.
402
If we can see that as human beings, we are also a part of this nature, we
will see that we are interconnected to it – we are not isolated from it. When
we harm nature, we harm ourselves - when we use harmful pesticides to
grow our crops in the hope of more yield and more profit, we not only end
up consuming these very pesticides in the food we eat (leading to major
health problems like cancers) but we also damage the soil making it infertile
and barren in the long run. Similarly, when we cut down large numbers of
trees, we are cutting down our own oxygen supply without which we cannot
survive; large scale deforestation also leads to depletion of underground
water which would otherwise have been retained in the soil by the tree roots
– this causes water shortage and resulting crises. So we are damaging
everything that is essential for our own health, in fact that is essential for
our survival.
If we ask ourselves the question –“What is naturally acceptable to us, to

enrich all the four orders or to exploit them?” it is clear that we have a
natural acceptance to enrich all the four orders. When we have a feeling
that is naturally acceptable to us, we are in harmony. We are comfortable
within, we are happy with that feeling. On the contrary, whenever we have
a feeling that is not naturally acceptable to us (not in line with our natural
acceptance), we are uncomfortable within, we are in disharmony, we are
unhappy with that feeling. This is an unhealthy Self.
Bio Order
Plants, Trees

Human Order
Human Being
Desired State
Human Order is Mutual Fulfilling
Figure - 31.4
403
Thus we can see that when we go against our own natural acceptance, we
are unhappy (an unhealthy Self) and, lacking happiness within, we keep
trying to seek happiness from outside through more money, more profit
etc. and in this process end up polluting and depleting natural resources
threatening our very survival on the Earth! And all because we have not
understood the inherent harmony in nature and not been able to see that
nature is fulfilling for us but it will continue to be so only when we are fulfilling
for nature too. When we pay attention to our natural acceptance, we find
that we can also be fulfilling for nature.
Self-Regulation in Nature
We can also notice that nature is, by design, self-regulated. It does not need
the human being to try and regulate it.
Take the example of a forest- the proportion of soil, plants, animals and
birds of various species is well regulated in a forest. It never happens that
the tall trees prevent the grass from growing or that the lions eat up all the
deer and the deer become extinct, or the deer eat up all the grass and there
is no grass left, or there is so much grass that no other plants can grow or
there is not enough soil for the grass and plants to grow….
Let us take another example; let us look at the human body. The temperature
of the human body is maintained at about 37 degrees centigrade (i.e., 98.6
degrees Fahrenheit) even though the human being may be living in a region
where the ambient environmental temperature is much lower or much higher.
These are all examples of the self-regulation in nature.
Abundance in Nature
Nature is organised in such a way that the physical facility that is required
for any order to exist is already available for it in abundance. For instance
the bio order requires the physical order (air, water, soil etc.) to grow. We can
see that first there is soil, then moss is formed, then grass appears and then
there are small plants, shrubs and then trees. We can also see that more
than enough soil, water and air are available for plants to exist and thrive.
404
Similarly, animals and birds require both, the physical order and the bio
order, to survive. We can see that both these orders are available in far
greater quantities in nature as compared to the quantity of animals and
birds. There is never any shortage of physical facility for any of the animals
or birds in the forest.
Human
Order
Animal Order
Bio Order
Physical Order
Abundance in Nature
Figure - 31.5
Human beings require all these three orders to survive and the quantity of
these three orders is far more than the quantity (number) of human beings.
Thus, nature is organised in such a way that the quantity of these four orders
is in the following sequence: Physical order>> Bio order>> Animal order>>
Human order.
Dependence of the human being on the other three orders

One important observation we can make from the description of the
organisation of nature given above is that an order is dependent on all
the orders that came into existence before it. We can see that the physical
order can exist and sustain itself without any support from the other orders
(air, water, soil etc. do not depend on the units of any other order for their
existence).
The units of the bio order, however, are dependent on the units of the
physical order for their existence. Without the presence of soil, water, air
etc., the units of the bio order cannot survive.
405
Similarly, the units of the animal order are dependent on both – the air and
water of the physical order as well as on the units of the bio order for their
food. Both these previous orders are required for the animal order to survive.
In the same manner, the human order is dependent on all the other three
orders for its existence and survival. Thus if the lower order is disturbed, it is
the higher order which will primarily get affected the most! So if there is any
disturbance in the harmony in nature, it is the human being who will have
to bear the brunt of this disturbance – the human being will be the first to
disappear from the face of the earth!
To prevent this from happening, the only solution is to understand the

harmony in nature and live in harmony – be fulfilling for the other three
orders just as they are fulfilling for us.
Our Participation – Living in Harmony

So what is our role? We need to understand the balance and harmony that
is inherent in nature and help to maintain it by playing our part (role) in it.
With this understanding, we will see that we can ensure our prosperity and
at the same time ensure prosperity in nature by using the natural resources
wisely (taking only as much as we need and not more and rightly utilising
what we have). When we ensure prosperity in nature, we ensure the purity
of the air we breathe, an abundance of clean and safe water to drink and
naturally grown food that is nurturing for the body – all of this leads to good
health in the body.
On the other hand, as discussed earlier, when we think of ourselves as isolated

and do not see our interconnectedness with nature, we assume that there is
a struggle for survival and we try to take more and more from nature at any
cost; we dominate and try to have mastery over nature causing a disturbance
in its natural harmony and balance. And this eventually results in damaging
effects on the health of the body. Examples: pesticides in the soil causing
cancers as mentioned earlier, rapidly increasing mosquito population in
cities leading to health consequences like malaria, dengue etc. (worsened
by attempts like fogging/spraying chemicals which further pollute the air
causing increased asthma and respiratory infections) and so on.
406
Ways in which we can participate in maintaining the health in Nature
We will find that the following are not only fulfilling for nature but also
fulfilling for us:
• Planting trees, shrubs and plants in or around our homes is highly

beneficial – for instance, fruit trees give us fruit, trees of medicinal value
(e.g., neem) and plants that emit oxygen by day and night (e.g., tulsi)
• Reducing harmful emissions from vehicles – using non-motorised two

wheelers like bicycles instead of motorised ones helps the nature stay in
harmony; it also ensures much needed exercise for the body and helps
the body stay in harmony too.
• Avoiding or minimising the use of air conditioners; this avoids disruption

of the harmony in nature as well as avoids disruption of the harmony
in the body - it is a well-known fact that sudden and rapid temperature
fluctuations lead to disharmony in the body10 (as with being in and out of
a cool, air conditioned room and into hotter temperatures several times
in the course of the day). This ultimately leads to ill-health/sickness11.
• Substituting standard refrigerators with nature friendly ones e.g., the

‘mitti cool’ fridge etc. (this keeps raw vegetables fresh without drying
them up). When it comes to cooked vegetables, it is best to consume
these within a few hours of preparation rather than to keep them in
refrigerators, reheat and eat them later – this is harmful for the health of
the body and is best avoided or minimised12,13.
• Using natural/herbal washing powders, floor and toilet cleaners, using

bath powders (in place of soaps) etc. and avoiding the use of harmful
chemicals in our bathrooms - natural/herbal powders are not only nature
friendly but also human friendly (better for the health of the body).
• When we use natural and herbal powders in our bathroom, the waste
water from the bathroom can then be directed to recharging the ground
water through pits, to plants etc. We can also recycle rain water and thus
utilise it better – use it for our needs later.
• Recycling the wet waste from our kitchens (e.g., vegetable and fruit peels
etc.) – collecting it in large airy containers, mixing with dried leaves and
407
mud and then using as manure for our plants and trees. This not only
ensures minimal garbage but also ensures a healthy and safe way for
growing our fruit trees and vegetable plants without the use of harmful
pesticides.
• Every little bit helps – taking cloth bags with us when we go to purchase
vegetables and fruit avoids our use of plastic (plastics remain in nature
for ages without degenerating; they release toxins and are harmful for
all the orders in nature, including the human order).
These are just a few suggestions. Surely you will be able to think of many
more ways in which you can be in harmony with nature and find that it also
contributes to harmony in you (the Self) as well as harmony in the body.
For a more in depth exploration of nature and a better understanding of the

four orders and the balance/harmony in nature, please refer to the book ‘A
foundation course in human values and professional ethics’.

1. Write how each of the other three orders in nature help keep the human
being healthy
e.g., trees provide oxygen to breathe.
2. How are you and other members of your family and community
contributing to maintaining health/ harmony in nature? Write down 5
ways in which you can do so and start implementing them e.g., planting
trees, recycling kitchen wet waste etc. at the level of the community.
For each item on your list, mention how doing this activity also helps
people in the community to stay healthy e.g., planting trees enriches
nature and also the activity of doing labour helps keep the body healthy
(further, the trees provide better air quality for all the residents in the
neighbourhood).
3. Watch ‘An inconvenient truth’ – a documentary film by Al Gore on climate

change. What conclusions do you make from this and what do you see
as your role in this?
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Chapter 32
Understanding the Harmony in

Existence
What is existence? 14, 15, 16
Existence is whatever exists – the sun, moon, stars, galaxies etc. and then
there are roads, buildings, animals, trees, people, plants, mountains, oceans,
birds etc. For want of a better term, all of these innumerable things can be
termed units as we saw when we looked at nature. Besides these gross units
whose form we are able to see, there are subtle units also whose form we
may not be able to see but that we can appreciate when we pay attention
to them e.g., air, water vapour etc.
What else is there in existence? There is space. The proposal is that there
are two basic realities in existence –the units and the space. The units are
immersed in space; they are submerged in space.
If we look at the essence of existence it is co-existence. The units exist

in space. These two realities –the units and space – always co-exist, they
cannot be separated from each other. Yet, these two realities have very
different characteristics. Let us look at some of these characteristics –they
will help us to understand these two realities better.
Characteristics of the Units and Space
Units are limited in size; Space is Unlimited

When we look around, we can see that all the units have a limited size –
some are very small units (e.g., a chalk piece, a pin, a coin), some are larger
in size (e.g., a black board, a building) and some are very large in size (e.g.,
the earth, the sun) but each and every unit has a definite shape and size –it
is limited in size. We are able to appreciate that every unit has a boundary.
Since we are able to see the boundary of each unit, we are able to count the
units.
409
Space, on the other hand, is unlimited –it has no boundary. It is spread all
around – it is all pervading. We cannot count it as this space and that space
– it is all pervading –spread everywhere with no boundary at all.
Units are Active (they have activity); Space is not an Activity14,

15, 16
All units have some or the other activity going on in them all the time and
they themselves are also active. They interact with other units. So, if we take
the example of a unit like the human body, many activities are taking place
in the body –e.g., the activities of digestion, assimilation of food, circulation
of blood etc. So the body is an activity. While these activities are going on
within the body, the body itself can also be active e.g., walking, growing
crops, cooking food etc. So not only is the body an activity, it is itself also
active – it interacts with other units.
If we take the example of the Self, we can see that the activities of desiring,
feeling, thinking, expecting are constantly going on within ourselves –so the
Self is an activity. The Self also interacts with other units like the body (it
interprets signals arising in the body and gives instructions to the body). It
also interacts with other selves.
You might say that this is all very well but what about ‘inanimate’ objects
like chairs, tables, rocks, a piece of metal etc.? Where is the activity in them?
How are they active? At first, it may seem as if there is no activity in these
objects but when we observe closely, we will be able to notice that slow and
subtle changes keep happening in these objects too over time – chairs and
tables may get worn out, rocks may get ‘weathered’ by constant interaction
with air, water etc. and a piece of metal e.g. iron may rust with time. So
activities are going on here too and these objects are interacting with other
units as well.
Science has helped us to see that all objects are made up of molecules which
further comprise atoms and atoms have sub-atomic particles that are active
– the sub-atomic particles not only go around their own axis but also revolve
around the nucleus of the atom. The atoms keep combining together to form
molecules. So all these activities are taking place within such objects also!
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Understanding The Harmony In Existence
Space, on the other hand, has no activity. It is not active. We said that the
units are submerged in space.
Let us see what this means.
Understanding Submergence14, 15, 16

When we say that the units are submerged in space we mean that the units
are in space – space is inside the unit and around the unit. Wherever the unit
is, space is also there. If we move the unit from one place to another, space
is still there – no matter where a unit is moved, it is always in space. The two
are in co-existence; they cannot be separated from one another.
There are three characteristics of this submergence and co-existence:
1. Units are energised in space
2. Units are self-organised in space
3. Units recognise their relationship with every other unit in space and fulfil
that relationship
We will try and understand what these three statements mean.
Units are energised in space

Being submerged in space, the units are energised. For instance, the earth
is a unit that has activity and is itself active –it rotates on its own axis and
also revolves around the sun. From where is the Earth getting the energy for
all this activity? It is energised being in co-existence in space. All the units
from the largest to the smallest unit are energised being in space.
If we observe ourselves, we can see that we have the activities of desire,

thought and expectation going on within us continuously, when the body
is active and even when the body is not active. Where are we getting the
energy for these activities to continuously go on in us? We find that we are
energised in space.
Units are self-organised in space
Being in co-existence with space, each and every unit is self-organised; it is
411
in a definite order, thereby exhibiting a definite conduct –that is how we can

identify, recognize and study the units.
Let us take the example of the body again. The body and all the parts of the
body are self-organised. Each and every one of the trillions of cells in the
body is self-organised. Each and every cell has a definite order, a definite
conduct. We don’t have to remember to take care of it and keep giving
instructions to each and every cell for it to function – that is taking place by
virtue of the self-organisation of the body, being in co-existence in space.
Units recognise their relationship and fulfill their relationship

with every other unit in space
Every unit, being in co-existence with space, recognises its relationship with
every other unit in space and fulfils that relationship. Each and every one of
the trillions of cells in the body is in co-existence with space. Being in space,
— each cell is energised – many different types of activities are taking

place in each and every cell.
— Each cell is self-organised – it is active in a well-defined manner and

exhibiting a definite conduct.
— Each and every cell recognises its relationship with every other cell and
fulfils that relationship – groups of cells together form tissues; tissues
together form organs; organs form organ systems and ultimately all
these work together for the larger good of the body as a whole.
If we look deeper, each cell is made up of molecules and each molecule is

made up of atoms. All of these are submerged in space – being in space, they
are energised, they are self-organised and recognising their relationship
with every other atom and molecule. That is how the body acts in a definite
manner.
The physical, the bio and the animal order are already self-organised by
way of nature. Only the human order has to make effort and complete this
process i.e., become self-organised. In the human being also, the body is
already self-organised; it is only the Self that needs to make effort, become
self-organised and have definite conduct.
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Understanding The Harmony In Existence
Our Role/Participation
Our role is only to understand/recognise the co-existence in this existence
and live in co-existence with every other unit in the existence.
With this understanding of our environment (family, society, nature and

existence), we will be able to see that the pattern in the nature and existence
is one of relationship, harmony and co-existence. We see a definiteness
in conduct in nature and existence - that every unit in this nature and
existence already has definite conduct (except for us human beings). We
also have a natural acceptance for living with the feelings of relationship,
harmony and co-existence. When we understand the pattern of existence
and when we pay attention to our natural acceptance we can see our role
in this existence – to live in co-existence with every other unit in existence,
with definite conduct (i.e., with the feelings of relationship, harmony and
co-existence).
In the next part of the book which is also the last part, we will look at some
of the conclusions that can be drawn from whatever we have read so far
and we will also take a look at our purpose as a human being.

1. What is the pattern of the existence? What is missing?
2. What can you as a human being learn from the pattern of the existence?
3. What is your role in this existence?
References:
1. Lindblade KA, Odhiambo F, Rosen DH, DeCock KM. Health and nutritional status of orphans< 6
years old cared for by relatives in western Kenya. Tropical Med Int Health. 2003;8(1):67–72.
2. Ali, Z., Abu, N., Ankamah, I.A. et al. Nutritional status and dietary diversity of orphan and non –
orphan children under five years: a comparative study in the Brong Ahafo region of Ghana. BMC
Nutr 4, 32 (2018). https://doi.org/10.1186/s40795-018-0240-0
3. Behere AP, Basnet P, Campbell P. Effects of Family Structure on Mental Health of Children: A
Preliminary Study. Indian J Psychol Med. 2017;39(4):457-463. doi:10.4103/0253-7176.211767
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4. Keller MB, Beardslee WR, Dorer DJ, Lavori PW, Samuelson H, Klerman GR. Impact of severity and
chronicity of parental affective illness on adaptive functioning and psychopathology in children.
Arch Gen Psychiatry. 1986 Oct;43(10):930-7. doi: 10.1001/archpsyc.1986.01800100020004. PMID:
3753160.
5. Behere AP, Basnet P, Campbell P. Effects of Family Structure on Mental Health of Children: A
Preliminary Study. Indian J Psychol Med. 2017;39(4):457-463. doi:10.4103/0253-7176.211767
6. Umberson D, Montez JK. Social relationships and health: a flashpoint for health policy. J Health Soc
Behav. 2010;51 Suppl (Suppl): S54-S66. doi:10.1177/0022146510383501
7. Wickham S, Taylor P, Shevlin M, Bentall RP. The impact of social deprivation on paranoia,
hallucinations, mania and depression: the role of discrimination social support, stress and trust.
PLoS One. 2014; 9(8):e105140. Published 2014 Aug 27. doi:10.1371/journal.pone.0105140
8. Abhilash P.C., Singh N. Pesticide use and application: An Indian scenario, Journal of Hazardous
Materials, (2009); 165 (1-3), pp. 1-12.
9. J. A. Hoppin, D.M. Umbach, S.J. London, P.K. Henneberger, G.J. Kullman, J. Coble, M. C. R.
Alavanja, L.E. Beane Freeman, D.P. Sandler European Respiratory Journal 2009 34: 1296-1303; DOI:
10.1183/09031936.00005509
10. Seltenrich N. Between Extremes: Health Effects of Heat and Cold. Environ Health Perspect. 2015;
123(11):A275-A280. doi:10.1289/ehp.123-A275
11. Lundgren-Kownacki, K., Hornyanszky, E.D., Chu, T.A. et al. Challenges of using air conditioning in
an increasingly hot climate. Int J Biometeorol 62, 401–412 (2018). https://doi.org/10.1007/s00484-
017-1493-z
12. Yan S, Gan Y, Song X, et al. Association between refrigerator use and the risk of gastric cancer: A
systematic review and meta-analysis of observational studies. PLoS One. 2018; 13(8):e0203120.
Published 2018 Aug 30. doi:10.1371/journal.pone.0203120
13. Viruddha Ahara (antagonistic food), available at https://www.nhp.gov.in/viruddhahara-

antagonistic- food-_mtl (accessed on 28 Feb 2022)
14. A. Nagaraj. Jivana Vidya EkParichay, Jivana Vidya Prakasana, Amarkantak. 1999
15. A. Nagaraj. Manava Vyavahara Darsana, Jivana Vidya Prakasana, Amarkantak. 2003
16. A. Nagaraj. Vyavaharvadi Samajashastra, Jivana Vidya Prakasana, Amarkantak. 1999
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Part VIII
Conclusions of a Holistic View of Health;

Purpose of a Healthy Body
415
416
Chapter 33
Conclusions of a Holistic View of

Health
We have seen how a holistic view of health in the human being includes not
just the health of the body but, more importantly, the health of the Self and
also the environment of which the human being is a part. To recap briefly -

1. Mental health or health of the self
- Understanding the human being
- Understaning the self
→ harmony in the self healthy self 1
2. Physical health or health of the body

- Understanding the body
→ harmony in the body healthy body 2
3. Conditions for mental and physical health

i.e. health of the environment
- Understanding the environment
→ harmony in the family
→ harmony in the society healthy environment 3
→ harmony in the nature/existense
The Self and the Body are two distinct realities with different needs, activities
and responses.
The needs of the Self and the Body are fulfilled differently – while the needs
of the Self are fulfilled by right understanding and right feeling within the
Self, the needs of the Body are fulfilled by physio-chemical things.
The Self is central to human existence. It uses the body like a tool or
instrument.
417
A healthy Self is one that has the right understanding and the right feeling
–one in whom the imagination (i.e., the desires/feelings, thoughts and
expectations) is in line (in harmony) with the natural acceptance at all times
(every moment).
As a part of this right feeling, the healthy Self has the feeling of responsibility
towards the body - to nurture, protect and rightly utilise the body and, with
a feeling of self-regulation, makes a program to ensure the health of the
body.
For the Self to fulfil its responsibility towards the body, physical facility is
required in a limited quantity. A Self with the right understanding is able to
rightly identify the need for physical facility and ensure the production and
availability of more than required physical facility (the ‘more’ is for sharing;
not for accumulation). The feeling of having more than required physical
facility is the feeling of prosperity.
The body is a material unit that is self-organised (in harmony).
The role of the Self is merely to understand the harmony in the body and to
aid it (or at least not interfere with it).
In order to keep the body in good health and to be happy (in harmony) in
continuity, the Self not only has to understand itself and the body but also
has to understand the harmony in the family, society, nature and existence
i.e., the environment (of which it is a part).
When we understand the reality the way it is (i.e., we understand the Self,
the body, the family, the society, the inherent harmony in nature and the
existence), we also understand the universal principles of health which are
based on the reality.
On understanding the principles of health, we are able to understand the

recommendations for health and make a program to nurture, protect and
rightly utilise the body such that it stays in harmony (health).
Based on the recommendations for health, when we implement the program

for maintaining health in the body, we have an intake that nurtures the
body, we have a daily routine in synchronisation with the day-night, lunar
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Conclusions Of A Holistic View Of Health
and seasonal rhythms in nature, incorporate labour and exercise and take
the help of body postures and breath regulation to keep the body healthy.
We find that there is not much else we need to do to maintain health in the
body. Ensuring all this in our routine and using home remedies as needed,
the body remains in harmony. Should there be any occasional disharmony
despite this, we can then take the help of medicine. Of course treatment
with surgery and the use of external instruments, machines and drugs to run
a body function should be looked at only as a last resort.
With the understanding of all of the above and implementation of a program

for health like the one mentioned, it becomes easy to maintain the health at
the individual level. With that we can also have health and harmony in the
family, in society and help to maintain the harmony in nature – of which we
are a part and it is only then that we can truly have health in totality.
Further, we can also see that there is already an innate harmony in this
existence. We don’t need to create harmony, we just need to understand
this innate harmony in existence and be with it (align with it). That is our
role – our participation – in this existence.
Appraisal of Current Health System and Benefits of a

Holistic View
If we look at the model of the system of health we have today, we find that
there have been many advances e.g., in the sphere of infectious diseases we
have seen a tremendous decline in incidence (the recent ‘corona’ pandemic
is an exception). Not only has there been a decline in the incidence of
infectious diseases but also an overall decline in mortality, with longer
lifespans. We also have many newer, improved methods of detecting and
diagnosing diseases with improved laboratory tests, more sophisticated
nuclear imaging etc.
While the current health system has seen the above and many more such
advances, it could benefit from a holistic view of health which can provide
a shift in paradigm - new insights, a different perspective – in the following
ways:
419
1. The current system has a focus on disease, its detection and treatment;
the focus can now be ‘health’ and its maintenance.
2. Despite a focus on disease, today there are many chronic diseases

for which we have no cure and ‘manage’ these diseases for life, with
life-long use of medication (e.g., in the case of diseases like diabetes,
hypertension etc.).
The proposal is for understanding the health (harmony) in the body and
maintaining it (at least not disturbing it) and thus preventing disharmony
(disease) in the body and if and when there is disharmony, correcting it
with the program for health (correcting the intake and lifestyle and doing
labour, exercise, taking the help of postures and breath regulation).
With such a program, not only is the health of the body maintained and
disease prevented but, even in presence of disease, it is often possible
to reverse many chronic diseases without the use of medication and
treatment. Of course, should there still be occasional disharmony in the
body medication can be used as and when needed.
Ultimately, we can work towards harmony in the Self (with right
understanding). When the Self is in harmony, it does not disrupt the
innate harmony of the body thus eradicating disease from the root.
3. Today, the body is at the centre of health care; hence the solution to
health problems is sought in the body, even for issues related to mental
health (like depression, paranoia, sleeplessness etc.) and medication is
given to the body. The Self is largely not being taken into consideration.
If we see that it is the Self that is central to human existence, we will

also be able to see that the body is merely a tool of the Self. Besides, the
body is already naturally in harmony to begin with; it is often the Self
that goes into disharmony, causing disruption of the harmony in the
body i.e., ill-health/ disease. Therefore, the focus needs to shift to the
Self, maintaining harmony in the Self and with that, the Self maintaining
harmony with the body with a feeling of responsibility towards the
body (thus correcting disharmony in the Self itself, often even before
it translates to disharmony or disease in the body). That would be true
primary prevention of disease.
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Conclusions Of A Holistic View Of Health
4. Currently, we tend to look at health in more or less an isolated manner

– it needs a holistic view (that the health of the human being is inter-
connected to and inter-dependent on the health of every level that the
human being lives in – the family, society, nature and existence). Unless
we understand the environment in totality i.e., the harmony (health) at all
these levels of our being and unless we live in harmony at all these levels,
the health of the human being cannot be ensured in completeness.
5. When individual human beings do not take responsibility for their health,
they become dependent on doctors, hospitals, insurance companies
and pharmacies for their health and when all of these stand to gain from
ill-health and disease in the individual rather than from health (higher
remuneration for health professionals from medication and treatment
of disease rather than its prevention) coupled with the goal in society at
large being assumed to be that of profit maximisation, three things are
likely to happen—
— The cost of healthcare/medical care goes up
— Focus shifts further from health and towards disease, its detection
and treatment
— The health profession is regarded as a business (rather than one

in which concern for the health of the individual with a feeling of
relationship is primary)
We can ask ourselves - which direction do we want health care to go in

and which direction is it taking today?
What is proposed is
— a feeling of self-regulation in every individual – individuals need no

longer be in victim mode; need no longer be totally dependent on
health professionals for their health (this means a shift in focus from
disease to health, less burden on the healthcare system and health
at a fraction of the current cost).
For the feeling of self-regulation, the Self needs to have the right
understanding. With the right understanding, we understand our
421
relationship with all and have a feeling of relationship for all. This shifts
the focus from ‘taking’/seeking to gain from the other/exploiting the
other to a feeling of concern for the other/‘giving’ to the other/nurturing
the other.
Which of the two is naturally acceptable to us?
6. With specialisation and super-specialisation of health professionals

in specific fields and treatment modalities that are often extremely
expensive, healthcare today has become unaffordable and out of the
reach of many. Health insurance policies that claim to be a solution are
also in the business of making profit and not a true solution; besides,
the expense of health insurance policies is also out of the reach of many.
Thus the current health system does not cater to health for all but rather
treats disease for the select few who can afford it. Such a system is
neither financially viable nor sustainable.
The proposed model of healthcare would need less infrastructure (hospitals,

labs and testing equipment), less requirement for medical and nursing
education, as also, less use of human resources (less numbers of doctors,
nurses, hospital technicians, staff etc., not to mention the added benefit of
less time and effort spent).
Thus, with the proposed model, health for all at a fraction of the current
costs can potentially be a reality and a sustainable solution for a goal of
health for all.

1. What was your earlier perspective about health and about the human
being?
2. Has there been a change in your perspective? If so, what is your

perspective now?
3. What are the conclusions you could draw after going through this book?
What are three things that strike you as most important for your own
health? Start implementing them in your living.
422
Chapter 34
Purpose of A Healthy Body

Today we are making so much effort to keep the body healthy – we try
to eat right, exercise, we do laboratory tests at clinics from time to time,
check on our blood parameters etc.…but with all of this, we are not able
to ensure good health; in fact, we even plan, financially, for sickness and
hospitalisation.
We may have been able to see by now that with a holistic perspective and
a program for health like the one mentioned earlier, it is possible for us to
ensure our health. So once we ensure health in the body, what then…? What
is the purpose of attaining a healthy body? Is a healthy body just so that we
can indulge in the sensations that we find pleasant and seek to get pleasure
through the body? Is that why we strive so hard for a healthy body? Do we
keep the body healthy just so that we can get a high paying job, earn and
accumulate a lot of wealth or is there some higher purpose to achieving
health in the body?
Now that we have seen that it is the Self that is central to our existence; it
is the Self that is the decision maker, the one instructing the body to do its
bidding, we can also see that the body is merely a tool for the Self. So the
purpose of the body is to aid the purpose of the Self. Maintaining health in
the body is a means to this end and not the end in itself.
And what is the purpose of the Self?
The purpose of the Self is to understand (realise) the inherent relationship,

harmony and co-existence in this existence and play its part in it (i.e.,
participate in this harmony/live in harmony as a human being - in co-
existence with every other unit in existence). This ensures a healthy (happy)
Self – the feeling of prosperity and the health of the body are then natural
outcomes of this.
The purpose of the human being is thus to understand the harmony at all
the levels of its existence (at the individual level, in the family, in society
423
and in nature and existence), to have the feeling and thought of harmony
within and to live in harmony with all (with harmonious behaviour, work and
participation).
This state is authenticated by a feeling of love (feeling of being related to

all) and the feeling of compassion (feeling of being responsible towards
all) – these feelings are continuous and unconditional and contribute to the
happiness, health and prosperity of all.
Practical Exercise for Maintaining Harmony Within

In order to understand the harmony at all the levels of your being, you need
to start with ensuring the harmony within yourself first. Wake up early in the
morning. Take time out (~ 15-20 minutes) in the early am to sit quietly and
observe your imagination (the feelings, thoughts and expectations going
on within you continuously). Observe the imagination without reacting to
it (without trying to change or stop it). Initially you may not be able to
observe anything or perhaps just a few thoughts but stay with the process
- continue with the effort daily.
Once you are able to witness your thoughts, try and observe the feeling
at the base of the thoughts without reacting to it. Evaluate the feeling –
do you feel comfortable or uncomfortable with the feeling? You will notice
that whenever your feeling is in line with your natural acceptance, you feel
comfortable within; whenever it is not in line with your natural acceptance,
you are uncomfortable inside. Try to have a feeling that is in line with your
natural acceptance all the time (what is naturally acceptable to you is
the feeling of relationship, the feeling of harmony and the feeling of co-
existence).
Observe how you feel within at the moments when you have a feeling in
line with your natural acceptance - you are comfortable within; you are in
harmony within. As you have more and more moments when your feeling is
in line with your natural acceptance, you will notice that you are becoming
calmer, you are comfortable within (i.e., you are happy) at more moments
and gradually, you may also notice that the health of the body starts
improving as a natural consequence.
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Purpose Of A Healthy Body

1. The role of the Self is to take responsibility for the body with a feeling
of self-regulation. Are you taking responsibility for the body? Have you
made a program for maintaining the health of the body and are you
implementing it regularly?
2. What do you see as your role/participation in the holistic view of health?
3. Make a program/plan to live in harmony at all the levels – as an individual

(being in harmony within), in the family and society (participating in
the harmony of the family and the society) and in nature and existence
(nature and existence are already in harmony – your participation is
required to not disturb their inherent harmony).
Start by ensuring the harmony within yourself by waking up early every

morning, sitting quietly by yourself, observing your imagination for ~ 15-
20 minutes daily and evaluating the feeling that you have. Observe the
imagination without reacting to it (without trying to change or stop it).
Evaluate the feeling and bring it in line with your natural acceptance.
When you have a feeling in line with your natural acceptance – you are
comfortable within/in harmony within; you are happy. Try to have the
feelings of relationship, harmony and co-existence all the time– when
you are by yourself in the morning, in your interaction with friends and
colleagues during the day, when you are with your family, in the evening
– all the time; every moment.
As you continue this process, over time do you also observe any change
in the health of your body? If so, note down your observations.
425
426
Appendix A
Holistic Human Health Course - Level 1

(Typical Course Structure)
About this course:
This course has been designed as a foundation course (may be conducted

as a 3-4 credit course) to augment the regular full length courses that are
currently being conducted in education. The course comprises 28 lectures
and 14 practice sessions that may be run as 2 Lectures and 1 Practice
session per week in the first semester/ year/ professional.
The focus of the course is on understanding health holistically - in its totality

and being healthy on the basis of this. It thus includes an understanding of
health (harmony) at all the levels of living – as an individual human being,
at the level of the family, society, nature and existence. The course thus
provides the student with a well-rounded and holistic perspective on health
fulfilling the core aspiration of the present healthcare system.
The holistic health course articulates universal health principles which are
based on an understanding of the reality. The principles are universal; they
are invariant, logical, rational and leading to harmony universally, for all. The
course further presents guidelines for health which emerge from the basic
principles. While the principles are universal, the guidelines vary, taking into
account the various differences among human beings on the basis of body
type, age, gender etc. and variations in the body resulting from diurnal and
seasonal changes in the environment.
Implementation of the principles and guidelines in the form of a complete

program on how to stay healthy with the provision of a health tracker to
track one’s progress in health have been included in the course. These will
empower each and every human being to take personal responsibility for
his/her own health and be of service to family and society.
427
This of course has wide and far reaching implications for the healthcare
system in society. Not only does it provide a means of affordable health for
all, but it also helps incorporate values in the individual such that the values
then guide the skills that students learn in their respective institutions.
The expected outcome from this course is for the student/participant to

get a broad and holistic perspective on health based on the human being’s
interconnectedness with the environment as is visible and evident in the
reality/nature. It also expects for students to be able to understand values
and live by them; to take responsibility for their own health and to be able
to see their participation in the larger whole.
Course Syllabus
The course consists of 28 lectures and 14 practice sessions organised in 5
Modules as follows –
Module I: Introduction to Holistic Human Health and Health of the Self
Module II: Health of the Body – I
Module III: Health of the Body - II
Module IV: Health of the Environment
Module V: The purpose of a healthy body
The 28 lectures and 14 practice sessions may be conducted as given below
Module 1: Introduction to Holistic Human Health and Health in

the Self
This module discusses the current perspective on health and the necessity
for a more holistic outlook. It draws attention to the reality of the human
being (as the Self and the Body) and therefore the need to address the
health of both – Health of the Self and Health of the Body. Further, it also
draws attention to the impact of the environment on the health of the
human being and therefore the need to understand and include the health
(harmony) of the environment when considering health in the human being.
428
Appendix A
The universal health principles that are derived from an understanding of

the reality have been explained very clearly and in depth in this module.
These universal health principles have been elaborated on separately for
both distinct entities that comprise the human being i.e. Principles relating
to the Body and Principles relating to the Self and its interaction with the
Body.
Specific guidelines for health are drawn from the basic universal health
principles (the why and what to do in order to stay healthy). While the
principles are universal, the guidelines take into account the differences in
human beings at the level of their physical body, their thoughts and emotions
and the changing environment (change of seasons, residence etc.).
With this background, the module then elaborates on Health in the Self and
how this is fundamental for ensuring the health of the Body. A health tracker
is introduced as a means of tracking one’s health and progress in these
domains.
Learnings of this as well as all the other modules are put forward in the
form of proposals that can be verified in a logical way with reasoning, self-
exploration and experimentation rather than in the form of dos and don’ts.
The expected outcome from this module is a thorough understanding of

the two realities that constitute the human being (the Self and the Body),
to understand the universal health principles, the logic and rationality
behind them and to be able to see how the guidelines for health have been
drawn from the understanding of the health principles as the foundation
– ultimately, to see the significance of these in understanding health
(harmony) in the human being.
Lectures for Module I:
Lecture 1. Introduction to the Course
Lecture 2. Understanding the Human Being holistically as a co-existence

of the Self and the Body
Health in the Self
429
Lecture 3: Universal Health Principles
Principles relating to the Body
Lecture 4: Universal health principles relating to the Self and its interaction
with the Body
Lecture 5: Specific Recommendations for health – based on the principles
Lecture 6: Details of the Specific recommendations
Practice sessions for module I:

1. Observing the Self by the Self – observing the imagination going on
within the Self
2. Observing the interaction between Self and body. Observing the decision
maker between the Self and the Body
Introduction to the Health Tracker
3. Observing the response in the Self (choice - based on assuming/
knowing) and the response in the Body (no choice - fixed/definite)
Module II: Health in the Body – I
This module helps the student to understand the human constitution and
the different forms of the human body. It draws attention to the different
types of constitutions, how to understand one’s own constitution and the
significance of knowing this in order to understand the guidelines for health.
While module I elaborates on the Health of the Self, this and the next module
have been dedicated to the Health of the Body. Module II throws light on
the various processes and practices that can be undertaken to ensure the
health of the body, particularly detailing out the significance of one’s intake
which includes the intake of food, water, air, sunlight and in fact all intake
through the five sense organs of the Body.
Lectures for Module II:

Lecture 7. Understanding the Human Body and Human Constitution
Lecture 8. Practices and Processes for keeping the body healthy
430
Appendix A
Lecture 9. Becoming aware of one’s Intake – The Intake of Food –I
Lecture 10. The Intake of Food –II
Synchronising meals and activities with natural rhythms
Lecture 11. The Intake of Water
Lecture 12. The Intake of Air, Sunlight etc.
Practice sessions for Module II:

4. Answering the questionnaire – Are you healthy?
Identifying one’s constitution with the help of the given questionnaire. Is
your constitution in balance or imbalance?
Using the Health Tracker to track health
5. Making a daily chart of food intake that is nurturing for the body
6. Regulating all intake through the sense organs of the body
Module III: Health in the Body – II
As a continuation of the discussion on the health of the Body that started

in Module II, this module elaborates further on the practices and processes
that help to keep the body healthy – having a daily and seasonal routine
that is in syncronisation with the natural rhythms, the significance of labour
and exercise, body postures, breath regulation and an understanding of
common herbs and spices available in one’s own kitchen or backyard – how
all these can be used to keep the body in harmony. An understanding of
these will help the individual to take charge of his/her own health.
This module also includes a discussion of the early indicators of disharmony

that can help to detect disharmony in the body, how to correct the
disharmony and when to seek help.
Lectures for Module III:
Lecture 13. Daily Routine in line with harmony in Nature
Lecture 14. Early Rising, Observing the Body, Early morning cleansing of
the Bowels
431
Lecture 15. The significance of good sleep
Lecture 16. Labour and Exercise as part of the daily routine
Lecture 17. Body postures for keeping the body in harmony, Regulation of
Breath Patterns
Lecture 18. Being in synchronisation with the seasonal rhythms
Lecture 19. Attending to body signals
Lecture 20. Home Remedies to Correct Disharmony in the body and bring
it back into Harmony.
Role of Medication and Treatment – When to see the Doctor
Practice sessions for module III:

7. Maintaining a daily routine in synchronisation with the rhythmic cycles
in nature
Incorporating the various daily Cleansing processes
8. Incorporating labour and exercise in the daily routine
9. Incorporating yogic postures in the daily routine e.g. sun salutation;
vajrasana and their significance.
Being in synchronisation with the seasonal rhythm
10. Making use of the various herbs and spices available in one’s kitchen /
backyard for curing minor ailments.
Module IV: Health of the Environment
The fourth module emphasises the importance of seeing the human being
as an integral part of the larger whole. This larger framework includes all
that the human being is interconnected with and interdependent on i.e.
the environment of the human being. This includes relationships within the
family, the society and all of nature/ existence.
It also briefly touches on implementation of health guidelines at levels

beyond those of the individual i.e. implementation at the level of family and
society. The module helps the student to understand the harmony at all
432
Appendix A
these levels, the importance of living in harmony at all these levels and the
impact of the environment (family, society and nature) on the health of the
human being.
Lectures for Module IV:
Lecture 21. Impact of the environment (family, society and nature) on the
health of the human Being
Lecture 22. Understanding harmony in the family –feelings in relationships
Lecture 23. Understanding harmony in Society (trust/fearlessness in society)
Lecture 24. Understanding harmony in Nature (innate harmony versus

struggle for survival) and Understanding Existence as
co-existence
Practice sessions for module IV:

11. Participating in the health of the family (practically charting a program
for health in the entire family and identifying, making a list of household
remedies and using them for minor ailments in family members
12. Working with nature using cyclic processes that maintain the harmony
in nature
Module V: The Purpose of a healthy body

This last module is dedicated to providing an understanding of the purpose
or goal of the human being and looks at health in the body as a means of
attaining this higher purpose rather than assuming health in the body to be
the goal in itself.
It takes a look at the current health system along with suggestions for a
more holistic approach with the well- being of all as its focal point. The
module ends with a final sum-up of the course learnings and a look at the
way forward.
Lectures for Module V:

Lecture 25. The holistic perspective on Health
Purpose of a healthy body
433
Lecture 26. Appraisal of the current health system and vision for a holistic
approach towards the well-being of all..
Lecture 27. Sum – up of Course learnings – I
Lecture 28. Sum –up of Course learnings – II and the way forward.
Practice sessions for Module V:

13. Designing a health system for society that contributes to harmony at
every level
14. Observing what contributes to harmony within the Self (feeling of
relationship, harmony and co-existence)
Working for a healthy Self (transformation within), a healthy body and
participating in the larger order for the well-being of all
434
Appendix B
Body Constitution and Diet

One way to overcome some of the tendencies you have as a result of your
constitution is to modify your diet accordingly.
The table given below shows the different constitutions and the qualities of
food substances that are suitable to the specific constitutions.
Body Constitution Qualities of food substances that are suitable
A/Air- Space (Vata) Sweet, sour or salty foods (unctuous and hot)
B/Fire – Water (Pitta) Sweet, bitter or astringent foods (these are cold in nature)
C/Earth- Water (Kapha) Bitter, pungent or astringent foods (these are light, un-unctuous,
dry and hot in nature)
If you consume food according to your constitution i.e., if you consume

food that is suitable to your constitution, you can have good health in the
body without too much effort.
An example of various foods and their effects on the various constitutions is

given in the next table. With the help of this table you can decide what foods
are best for you to consume on a regular basis (based on your specific
constitution) so as to keep your body healthy.
Table showing various foods and their effects on specific

constitutions
(+ enhancing; - decreasing the constitutional effect)
Food substances Vata Pitta Kapha
Grains
Barley _ + +
Corn _ + +
Millets _ _ +
Rice + + +
Wheat + + _
435
Pulses
Black gram + _ _
Chinese bean/cows peas _ + +
Green gram + + +
Horse gram _ + +
Lentil _ + +
Peas _ + +
Pink beans _ + +
Red gram/pigeon peas _ + +
Soybeans + + _
Vegetables
Bitter gourd _ + +
Brinjal + _ +
Cabbage _ + _
Drum stick + + +
Elephant’s foot (Jimikand) + _ +
Garlic + _ +
Indian bean/Hyacinth beans + + _
Onion + _ _
Ash gourd + + +
Radish + _ +
Sweet potato _ + _
White gourd _ + _
Spices
Asafoetida + _ +
Black Pepper + _ +
Cardamom _ _ +
Clove _ + +
Coriander + + +
Cumin seed + _ +
Fenugreek + _ +
Ginger + _ +
Mustard + _ +
Turmeric + + +
436
Appendix B
Fruits
Banana + + _
Coconut + + _
Dates + + _
Grapes + + +
Guava _ + _
Indian gooseberry + + +
Jack fruit + + _
Lemon + _ +
Mango (Raw) _ _ +
Mango (Ripe) + + _
Papaya + _ _
Pomegranate + + +
Oils
Coconut oil + + _
Linseed oil + _ +
Rape seed oil/Indian mustard oil + _ +
White mustard oil + _ _
437
438
Glossary
Many of the words used in this book may be familiar to you while others may
be new for you. Even among the words familiar to you, certain words used
here may have a meaning that is specific and different from the meaning of
the word familiar to you. For convenience and to help ease understanding
of the text better, three types of words and their meanings have been listed
alphabetically in this glossary – medical terms, Sanskrit or Hindi words and
terms relating to Universal Human Values.
Word Meaning
A2 Cow’s Milk Milk produced by cows with purely the A2 gene e.g., indigenous
breeds like the pure Indian gir, sahiwal and other breeds, the Swiss
brown breed etc. Consumption of this milk is considered beneficial
for the body (as opposed to breeds like the Jersey cow which do not
yield pure A2 milk).
Aata Whole wheat flour (more processed and more fine than Dalia but
coarser and less processed than maida)
Activity Actions or changes taking place in a unit over time. Units are
self-energised, self-organised activity in space, they are active
(interacting with other units in accordance with their natural
characteristic). Activities can be: physical-activity, chemical-activity
and consciousness-activity.
Activity Completeness Refers to the Self which is awakened to all of its activities.
Adrak Ginger
Ajwain Carom seeds
Allergic Rhinitis An allergic response in the body with cold-like symptoms of

sneezing, itching, running or blocked nose.
Allergy Considered to be a reaction by the immune system of the body

to something that does not bother most other people. Since the
body’s recognition and fulfillment is definite, a more complete
understanding of the body and living accordingly may help get rid
of allergies.
Alzheimer Disease A progressive neurologic disease that affects memory, thinking and
behavior, often seriously enough to disrupt a person’s normal day
to day activities– being seen increasingly in older people.
Amla Indian gooseberry
Amylase A digestive enzyme (a type of protein) that helps to digest food,

breaking down complex carbohydrates into simple sugars. Amylase
is secreted by the salivary glands in the mouth (thus the process of
digestion starts in the mouth itself) and also by the pancreas in the
abdomen.
439
Word Meaning
Anaar/Dadima Pomegranate
Anaemia A condition in which the red blood cells in the body or the
haemoglobin in them is lower than normal. It leads to tiredness,
shortness of breath, lack of energy and poor concentration. A
common preventable cause is lack of iron in the diet.
Animal Consciousness A human being, assuming itself to be the Body, trying to fulfil all its
needs solely on the basis of physical facility (and not working for
right understanding and fulfilment in relationship).
Anloma-viloma A breath regulation exercise also referred to as alternate nostril

breathing
Anti-carcinogenic A substance that inhibits the development of cancer.
Anti-inflammatory Drug A medication that reduces the symptoms of pain, fever and swelling
in any part of the body. Although it reduces the symptoms, it may
do nothing to treat the root cause of the disease process.
Anti-oxidants Compounds that prevent oxidation reactions in the body that lead
to the formation of free radicals. These free radicals are harmful for
the body (thus anti-oxidants are beneficial for the body).
Antiseptic A substance that is used to kill or slow down the growth of bacteria;
it is often applied to the skin to clean it and prevent infection.
Anxiety Disorder Prolonged anxiety in the mind, severe enough to disrupt normal
day-to-day living, often also leading to disharmony in the body.
Apnoea A potentially serious condition with temporary stopping and

restarting of breathing especially when sleeping.
Assuming Acceptance of oneself and the other. There are two possibilities:
Assuming on the basis of knowing – The acceptance is definite. I
am a human being; the other is similar to me; and I have a feeling of
mutual fulfilment in that relationship. Assuming without knowing –
The acceptance is indefinite, based on preconditioning or sensation;
my feeling in that relationship is conditional.
Asthma A chronic (long-term) disease characterised by narrowing of the air

passages along with swelling and increased mucous formation in
them. It leads to breathing difficulty causing cough, tightness in the
chest and wheezing (a whistling type of sound).
Behavior Interaction of one human being with another human being. The
primary interaction is in the form of exchange of feelings.
Biryani A rice dish mixed with a variety of vegetables and cooked with
various spices.
BMI (Body Mass Index) Widely used as an indicator of whether one has a healthy body
weight in relation to one’s height. Calculation - Weight (in kilograms)
divided by height2 (in meters)
Body The material unit in co-existence with the Self (the conscious unit).
440
Glossary
Word Meaning
Brain fog A term referring to symptoms of confusion and inability to think

clearly that may be associated with any of several conditions (as an
example -when one is sleep deprived)
Bronchitis An inflammation in the bronchial tubes (the airways that carry air
to and from the lungs) causing cough, thick mucus and shortness
of breath.
Cardiovascular Disease Disorders pertaining to the heart and blood vessels that are largely
lifestyle related and are the leading cause of death world-wide.
Chandan Sandalwood
Character Behaviour, work and participation in the larger order by a human

being.
Chhoti Elaichi Green cardamom (small)
Cholera A bacterial infectious disease leading to diarrhea and dehydration.

Since it is transmitted through water or food contaminated by
faeces, it is a communicable disease (though, with modern sewage
and water treatment plants, the disease is now rare)
Circadian Rhythm A normal rhythmic or cyclic process in the body that responds
to the day-night cycle (change in light in the environment) by
secretion of the sleep hormone melatonin when it is dark, leading
to cycles of alertness in the day and sleepiness in the night. This
keeps happening every 24 hours by virtue of the body’s own self-
organisation.
Cluttered Mind A mind with many random and unorganised thoughts
Co-existence Interconnected, interrelated units submerged in space.
Cognitive Relating to cognition – the process of learning through thought and

the experience of the outside through the senses of the body.
Communicable Diseases Diseases that spread from one person to another; most often
caused by infectious organisms e.g., viruses (like the corona virus)
Conduct The complete living of a human being, including understanding,

thought and its expression in behaviour, work and participation in
the larger order.
Conduct Completeness The conduct of a human being awakened in all activities of Self
(including contemplation, understanding and realisation) and
expressing it in behaviour, work and participation in the larger order.
Consciousness Units that have the activity of knowing, assuming, recognising and
fulfilling. The activity of assuming is awakened, but the activity of
knowing may or may not be awakened or active.
Consciousness Development Self-evolution, awakening to the higher potential in the Self from living
on the basis of assuming without knowing to living with assuming
on the basis of knowing. It can also be seen as the transformation
from animal consciousness to human consciousness.
441
Word Meaning
Constipation Generally refers to three or fewer bowel movements a week often

with stools that are hard, dry and painful to pass.
Convulsion A sudden uncontrollable movement of the muscles of the body

(sometimes referred to as ‘fits’) associated with brain disorders or
commonly with fever in children.
Cornea The clear or transparent layer in the front of the eye
Cribriform Plate A sieve-like plate or structure that forms the roof of the nasal cavity.
The olfactory nerves (pertaining to the sense of smell) travel from
the nose through this plate to the brain. Thus this sieve-like plate
connects the nose with the brain.
Crohn’s Disease Considered to be a lifestyle disorder with inflammation usually in

the small and large intestines; thought to be due to a decrease in
diversity of good bacteria in the intestine due to an improper intake
of food, lack of exercise etc. and often leading to severe, frequent
loose stools, abdominal pain and weight loss
CT (Computerised Tomography) A medical diagnostic test that takes X-ray images of a particular
scan part of the body from various angles and uses computer processing
to see the part as cross-sectional images (slices)
Cyclic and Mutually Enriching A process in which the participating units convert from one state/
form to another and in the process every participating unit is
enriched.
Dalchini Cinnamon
Daliya/Dalia ‘Cracked’ or ‘broken’ wheat – a coarse, minimally processed form

of wheat
Definite Human Conduct The conduct of a human being living with human consciousness.
The dimension of thought, behaviour, work and participation in the
larger order is guided by relationship, harmony and co-existence,
for which they have natural acceptance.
Degenerative Disease A disease in which specific tissues deteriorate gradually and

eventually lose their functional ability almost totally e.g., Alzheimer’s
disease
Dengue Dengue is an infection caused by a virus. You can get it if an infected

mosquito bites you. Dengue does not spread from person to person.
Symptoms include a high fever, headaches, joint and muscle pain,
vomiting, and a rash.
Depression A state of prolonged under evaluation of oneself leading to despair,

hopelessness, unhappiness and a loss of interest in life
Detoxification The process of removal of toxins (harmful substances) from the

body
Dhania Coriander
Dhatura A poisonous flowering plant of the Solanaceae family; botanical

name- Datura metel
442
Glossary
Word Meaning
Diabetes Mellitus (most A chronic lifestyle disease (associated with the way a person lives)
common – Type 2) in which the body does not produce enough insulin hormone or is
unable to use the insulin it produces, leading to uncontrolled levels
of sugar in the blood. Over time, it leads to damage to the heart,
blood vessels, eyes, kidneys and nerves.
Diarrhoea Diarrhea is loose, watery stools (bowel movements). You have

diarrhea if you have loose stools three or more times in one day.
Digestion The process by which food consumed by the body is converted into
nutrients used to provide energy to the body and the formation of
waste matter which is to be eliminated.
DNA (Deoxyribonucleic Acid) A chemical present in every cell of the body; it controls the structure
and purpose of each cell and carries genetic information that is
passed down from parents to their children.
Dysmenorrhea Painful menstrual periods (with abdominal pain and cramps)
Eczema/Dermatitis A common term denoting inflammation of the skin associated with

dryness and itching or sometimes even blisters/bleeding.
Enslaved Any of the following: Physically constrained at the level of body

Having disharmonious expectations Having contradictory thoughts
Having desires that are not in line with co-existence
Enslavement Dictated by the other or by one’s own disharmonious expectations,

thoughts or desires.
Enzyme A type of protein that helps speed up chemical reactions in the cells
of the body without itself undergoing any change.
Erratic Breathing Breathing that is irregular – not in the normal rhythm
Ethical In accordance with ethics (defined below).
Ethical Conduct Conduct conforming to ethics (defined below).
Ethical Human Conduct The participation of a human being with the world outside which
is guided by right understanding and right feeling – which is in
accordance with ethics (defined below).
Ethics Ethics is the basic codes/principles in the expression (behaviour,

work and participation in the larger order) of definite human
conduct.
Existence All that is/is to be.
Experiential validation Verification in living – either in behaviour with human being or in

work with rest of nature.
Facial nerve A cranial nerve that is associated with facial movement and
expression and which carries sensations from various areas of the
head and neck.
Family Group of individuals having a feeling of acceptance for each other,

living in relationship of mutual fulfilment.
Fearlessness Mutual trust and complementariness.
443
Word Meaning
Fever A body temperature that is higher than normal (normal body

temperature being about 98.6 °F/37 °C). A fever is a sign of an
underlying disharmony in the body.
Fissure (Anal) A small split or tear in the thin tissue lining the anus (the lower end
of the gastrointestinal tract) causing pain and bleeding when
passing motion. It is often associated with the passing of hard
stools.
Flatulence Accumulation of gas/wind in the stomach and bowels
Fulfilling That which is filling the need of the given unit.
Gingivitis Inflammation of the gums.
Goal Destination. What we want to be and continue to be. We want to be

happy and continue to be happy.
Haemorrhoids (Piles) A condition of swelling of veins in the anus and rectum usually
causing discomfort, pain and bleeding
Haldi Turmeric
Happiness To be in a state of harmony.
Harmony Synergy, consonance.
Health (Body) (1) The Body acts according to the Self.

(2) There is harmony between the parts of the Body.
Heartburn A burning sensation in the chest, often as a result of eating a spicy

meal, overeating etc.
Hereditary Diseases Diseases that tend to be passed down from parents to their children
Hing Asafoetida
Holistic Dealing with the whole and not just a part
Homeostasis An internally steady state with the maintenance of physical and

chemical equilibrium (balance)
Hormone A specific chemical made by specific cells in the ‘endocrine/

hormonal glands’ of the body and then sent, via the blood, to
distant organs in the body to regulate their behavior
Hot Flashes Sudden uncomfortable sensation of heat over the face, neck and
chest with profuse sweating (experienced by some women during
menopause)
Human Being The co-existence of the Self and a human body.
Human Consciousness A human being, knowing itself to be the co-existence of the Self
and the Body, making effort to fulfil the needs of the Self by Right
Understanding and Right Feeling; and the needs of the Body by
Physical facility. A human being living with justice in relationship,
harmony and co-existence (mutual fulfilment) with perseverance.
444
Glossary
Word Meaning
Human Constitution Represents the typical body structure, physiology and mental
tendencies of an individual that are genetically determined but also
influenced by environmental factors. It is useful in determining the
ailments an individual is most susceptible to as well as to choose
the intake and lifestyle most suitable for an individual.
Human Goal Right understanding and right feeling (happiness), prosperity,

fearlessness (trust), and co-existence (mutual fulfilment).
Human Values Natural Participation of human being at all levels of existence-

such as Perseverance, Bravery, Generosity, Kindness, Beneficence,
Compassion
Humane Conduct The conduct of a human being in accordance with its natural
characteristic.
Humane Society A society in which the human goal is fulfilled generation after
generation.
Humane Tradition Human beings living with fulfilment of comprehensive human goal.
Humane conduct, education, constitution and universal human
order, its continuity.
Hydrotherapy The external or internal therapeutic application of water on

the body in any of its forms (water, ice, steam). It is one of the
modalities used in the naturopathic system for the promotion of
health or treatment of various diseases and is widely prevalent in
ancient cultures including those of India, Egypt and China.
Hypertension or High blood A condition (often associated with an unhealthy lifestyle) in which
pressure (BP) the blood flowing in the arteries pushes against the walls of the
arteries with an abnormally high force. Normal adult blood pressure
is considered to be about 120/80 mmHg. Hypertension or high
blood pressure is defined as a blood pressure above 140/90 mmHg
IBS (Irritable Bowel Syndrome) A common disorder affecting the large intestine, it may cause
abdominal pain, cramps, bloating and constipation/diarrhea or
both. A substantial improvement in symptoms can be brought
about by diet, exercise and other lifestyle changes.
Immunity Part of the body’s self-organisation that helps it to recognise

organisms that may cause it harm and to protect itself from them
(while also recognising those organisms that are beneficial to it
and responding to them in a different way –an example of definite
recognition and fulfilment (provided the Self does not disrupt this
process e.g., by improper intake, routine not in synchronisation with
nature etc.).
Infant A child from zero to one year of age
Innateness The harmonious self-organisation of a unit, that which is inseparable

from the unit.
Insomnia Having trouble falling asleep, staying asleep, or both.
445
Word Meaning
Interconnectedness Being together and being related to each other.
Interdependence Being interrelated and fulfilling the needs of each other.
Jaundice Jaundice causes your skin and the whites of your eyes to turn yellow.
Too much bilirubin causes jaundice. Bilirubin is a yellow chemical in
hemoglobin, the substance that carries oxygen in your red blood
cells.
Jayphal Nutmeg
Jeera Cumin seed
Junk food Generally refers to food that has plenty of calories but hardly any
nutritional value. Since such food lacks vitamins, minerals and
other nutrients and since it is often high in calories, salt, sugar and
saturated or trans-fats, junk food is extremely unhealthy
– hence the name.
Karela Bitter gourd
Khichdi/Khichri Traditionally a dish made of rice and lentils/pulses/dals (often

using split ‘moong’ or green gram dal). There may also be several
variations like with the addition of millets, vegetables etc.
Knowing Seeing the reality directly, as it is, in completeness.
Knowledge The right understanding of reality. Seeing the reality as it is, in

its completeness. Knowledge of Self, knowledge of existence and
knowledge of humane conduct.
Larger Order The system of which a unit is a part, is the larger order for that unit.
Laung/Lavang Clove
Muhurta A unit of measurement of time that equates to 48 minutes
Maida White flour – a highly processed and refined form of wheat
Malaria Malaria is a serious disease caused by a parasite. You get it when

an infected mosquito bites you. Malaria symptoms include chills,
flu-like symptoms, fever, vomiting, diarrhea, and jaundice. A blood
test can diagnose it.
Masala A varying blend of Indian spices used in cooking.
Material Units characterised by ‘recognising and fulfilling’ (which do not

have the activity of assuming or knowing). Its needs and activities
are temporary in nature.
Mediastinum A large space in the thoracic cavity in the chest that contains vital
structures such as the heart and its major blood vessels, as well as
the esophagus (food pipe), trachea (wind pipe) etc.
Melatonin Often referred to as the sleep hormone, melatonin is secreted

naturally by the body when it is dark and it regulates our night and
day or sleep-wake cycles
Mental Relating to the mind/the lower activities of the Self (pertaining to

the imagination – the desires/feelings, thoughts and expectations)
446
Glossary
Word Meaning
Metabolic Syndrome Refers to a cluster of conditions occurring together – high blood

pressure, high blood sugar, excess body fat around the waist and
abnormal cholesterol levels. All of these are often linked to poor
lifestyle.
Metabolism Body processes that convert the food and drink taken in, into
energy and growth
Methi Fenugreek
Micturition Another term for urination (the act of passing urine).
Migraine A type of recurring headache that may be triggered by various

factors (e.g., stress, acidity, dehydration etc.), may be of varying
intensity and often associated with symptoms of nausea, vomiting,
sensitivity to light or sound etc.
Mono Sodium Glutamate (MSG) A chemical that is sometimes added to restaurant food, canned
foods etc. to enhance their taste.
MRI (Magnetic Resonance A diagnostic imaging test like the CT scan but, unlike CT, using radio
Imaging) waves and strong magnetic fields to produce images
Mutual Togetherness, being with each other.
Mutual Fulfilment Being in a relationship in which one unit is fulfilling the need of the
other unit and vice-versa.
Natural Acceptance Innate feeling of acceptance. It is for relationship, harmony and

co-existence.
Natural Characteristic The natural participation of a unit in the larger order.
Nature Collection of units (material and consciousness units).
Naturopathy An evidence-based system of medicine that is rational and uses

no medication - only natural substances. It relies on the fact that
the body has the capacity to heal itself, provided it is given the
conducive support of the right intake and a healthy routine in
synchronisation with nature.
Nausea The sensation of uneasiness one has before throwing up (vomiting)
Nervous system The brain, spinal cord, and nerves together make up the nervous
system of the body which is used by the Self to send instructions to
various specific parts of the body.
Non-communicable Diseases Diseases that are usually long-term and do not spread from one
person to another e.g., lifestyle diseases like diabetes, heart disease
etc.
Palpitation Becoming aware of an uncomfortable sensation of the heart

pounding (beating either with a lot of force or too rapidly) – an
example of disharmony in the body
Pandemic A rapid spread of an infectious disease across a large region, for

instance multiple continents or worldwide, affecting a substantial
number of individuals within a short period of time.
447
Word Meaning
Paranasal Sinuses Small hollow air-filled spaces in the bones around the nose that are
lined with mucous forming cells. These sinuses drain into the nose
and the mucous secreted by them keeps the nose moist, preventing
it from drying out.
Paranoia An extreme and unreasonable feeling that other people do not like
you or are going to harm or criticise you
Paratha A rolled form of flatbread that has many layers, is often stuffed with
a filling and shallow fried on a flat skillet
Paratyphoid An infectious disease similar to Typhoid - only may be less severe. It

is caused by a slightly different variant of the same bacterium that
causes Typhoid.
Participation Behaviour, work or other involvement with another unit.
Peristalsis A series of symmetric contractions and relaxations in the muscles

of the walls of the digestive tract that help to push food, fluid and
waste down through the digestive tract of the body
Petha Ash gourd
Postpartum Period The first six weeks after giving birth to a baby are referred to as the
post-partum period. By the completion of six weeks, the mother’s
body has nearly returned to its pre-pregnant state.
Preconditioning An assumption that has not been self-verified. It may or may not
be a right assumption.
Profession Participation in the larger order, in the system of production, health,

exchange, etc. To profess what one knows and practices – in human
consciousness with the right understanding.
Professional Ethics The basic codes/principles in the expression (behaviour, work

and participation in the larger order) of definite human conduct,
specifically in relation to the profession being carried out.
Prosperity The feeling of having/producing more than required physical

facility.
Puri Rolled form of puffed up bread that is deep fried in oil
Purpose The natural characteristic of the unit.
Rasgulla A syrupy dessert comprising soft, spongy balls made of paneer

(cottage cheese) immersed in sugar syrup
Reactive Airway Disease (RAD) A general term for respiratory illness in children, with asthma like
symptoms (e.g., wheezing).
Realisation Seeing the essence of entire reality directly. Seeing existence as co-
existence in the Self.
Reality Whatever exists. There are three kinds of reality - material,

consciousness and space.
Recognising Being able to see the relationship.
448
Glossary
Word Meaning
Regeneration A natural process of replacing or restoring damaged or missing

cells, tissues, organs etc. in the body as a part of the body’s normal
self-organisation.
Right Feeling Feeling of co-existence, harmony and relationship. Feeling of love

(complete value)… feeling of trust (foundation value). [all 9 values]
Right Understanding Understanding of harmony at four levels of living from Self to entire
existence. Endowed with knowledge.
Right Utilisation (1) The utilisation of a physical facility in fulfilling the comprehensive
human goal. (2) Activities of extending and offering one’s wealth
(body, Self, and physical resources) in fulfilling human values.
Roti Plain rolled dry flatbread, most often made with wheat flour
Samosa A triangular shaped deep fried snack made of white flour folded in
a triangular shape and usually filled with potato and spices
Sanskar Acceptances derived out of the accumulation (in the Self) of desire,
thought and expectation over all time.
Saunf Fennel seeds
Saunth/Sunthi Dry Ginger powder
Sciatic Nerves The largest nerves in the body, originating in the lower back and
traveling posteriorly down through both lower limbs (as the left and
right sciatic nerves) all the way down to the heels of the feet. Pain
along the path of the nerve is referred to as ‘sciatica’. An effective
remedy for this pain is yoga and stretching exercises.
Self Unit of consciousness.
Self-exploration Exploring within the Self.
Self-extension Extending the harmony within to the outside world.
Self-Organisation The internal organisation or order of a unit.
Self-Organised In accordance with its innateness, in harmony, in a definite order,

participating in the larger order in accordance with its natural
characteristic.
Self-regulation (1) In the context of the Body - the feeling of responsibility for
nurturing, protection and right utilisation of the Body. (2) In the
context of nature – the regulation within the four orders.
Self-verification Verification by the Self, in the Self on the basis of its natural
acceptance as well as experiential validation for relationship,
harmony and co-existence.
Sendha namak Rock Salt
Sensation Sensation is the information the Self reads from the Body through
the five sense organs – of sound, touch, sight, taste and smell.
Skills Learning of process (way or techniques) to work with the rest of

nature and to express feelings through behaviour.
449
Word Meaning
Society Group of families living together in a relationship of mutual

fulfilment.
Sooji ‘Semolina’; sometimes referred to as ‘cream of wheat’- a highly

processed form of wheat – more processed than aata and less than
maida.
Space The all-pervading reality in which every material and conscious unit
is submerged – energy in equilibrium, all reflecting.
Spirit Pertaining to the Self/Consciousness unit
Stress Conflict, contradiction or disharmony within the Self – a result of the

imagination (feelings, thoughts and expectations) not being in line
with the natural acceptance (the pure Self)
Stupor A state of unresponsiveness and near unconsciousness from which

a person can be aroused only by vigorous stimulation e.g., shaking
Sukhasana A simple cross legged sitting posture (easy pose)
Teenage 13-19 years of age. Also referred to as an adolescent.
Toddler A child between 1-3 years of age
Truth Essence, that which is ever-present.
Tulsi Holy Basil
Tumor An abnormal growth or mass of cells that may be benign (non-

cancerous/harmless) or malignant (cancerous).
Typhoid A highly infectious bacterial disease that involves several organs of

the body and can have grave consequences if left untreated. Being
transmitted through water or food contaminated by faeces, it is a
communicable disease.
Ulcer A break in the skin, or in the lining of an organ in the body that does
not heal naturally.
Ulceration The process of forming an ulcer or ulcers.
Undivided Society A society in which every individual has an acceptance of being

related for every other individual.
Unhappiness To be forced to be in a state of disharmony.
Universal Human Order A society in which human goal is fulfilled generation after generation.
Vajrasana Thunderbolt or Diamond Posture – Involves kneeling and sitting

back on the heels of the feet, taking the weight off the knees.
Values The natural participation of a unit in the larger order.
Wheezing A high-pitched, musical, whistling type of sound produced by

airflow through an abnormally narrowed or compressed airway(s).
Wisdom Clarity of human goal.
Work The effort a human being does on the rest of nature by which
physical facility is produced.
450
Bibliography
Books
1. A foundation Course in Human Values and Professional Ethics – RR
Gaur, R Asthana, G P Bagaria
2. A practical Guide to Holistic Human Health – Swami Rama
3. Ageless Body, Timeless Mind – Deepak Chopra
4. Ashtanga Hridaya
5. Ashtanga Sangraha
6. Ayurveda: The Science of Self-healing: A practical Guide – Vasant D.

Lad
7. Charaka Samhita
8. Ikigai –The Japanese Secret to a Long and Happy Life – Hector Garcia
and Francesc Miralles
9. Jeevan Vidya Ek Parichay – A. Nagraj
10. Love, Medicine and Miracles – Bernie S. Siegel
11. Pranayam Rahasya – Swami Ramdev
12. Quantum Healing- Exploring the frontiers of Mind-Body Medicine -

Deepak Chopra
13. Sushruta Samhita
14. The China Study – Thomas Campbell, T. Colin Campbell, 2006 (A Com-
prehensive Study of Nutrition, Implications for diet, weight loss and
long-term health)
15. The Complete Book of Ayurvedic Home Remedies – Vasant D. Lad
16. Yog – Its Philosophy and Practice – Swami Ramdev
Documentaries and Videos

1. Forks over Knives
2. Plant Pure Nation
3. The Earthing Movie
451
452
A FOUNDATION
A Foundation Course inCOURSE
Holistic HumanIN
Health – Its Philosophy and Practice
HOLISTIC HUMAN HEALTH

- Its Philosophy and Practice
This book has been written as an accompanying textbook to a foundation course in

holistic human health. It will, of course also be of immense use to everyone who wishes
to be healthy. The book offers a holistic approach to the health of the body, the health
of the Self and the crucial role of a healthy Self in keeping the body healthy. It also
includes a discussion on the health of the environment - everything in the environment
that impacts the health of the human being i.e. the family, society and nature at large.
Written by physicians, it takes a look at both - the philosophy of health as well as the
practices required to stay healthy. The philosophy includes basic, universal principles of
health while the recommendations for health (based on the fundamental principles) are
in the form of practices that can be implemented on a regular basis. The health tracker
included in the book can help to keep a record of one’s progress in implementing the
various practices and moving towards better health. Being devoid of confusing jargon,
you will find this book simple and easy to read, explore and adopt.
The entire book is in the form of a dialogue – proposals are put forth with no compulsion
to believe or accept them. The proposals address the logic and reasoning behind the
question of ‘why to do’ as also the ‘how to do’ of health without resorting to dos and
don’ts – accept the proposals or experiment with them only if they appear to be right
to you.
The logic behind the recommendation of waking up early, the significance of your
intake (everything you take in through the five senses), the importance of having the
right thoughts and feelings and how to accomplish this….these and many such issues
have been addressed. A significant inclusion is that of the purpose of a healthy body.
At every step along the way, one is gently guided towards better health. Beyond the
individual, this book also has tremendous implications in the designing of health systems
that are financially viable and holistically sustainable.
Websites: www.holistichumanhealth.org
www.uhv.org.in
ISBN: 978-81-952861-7-1 (Printed)
Price: Book `499, eBook FREE 453
ISBN: 978-81-952861-8-8 (E-book)

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A FOUNDATION COURSE IN

S. Asthana A. Shukla T. S. Perumall

T. Sundara Raj Perumall

A Foundation Course in Holistic Human Health – Its Philosophy and

1st Edition, October 2023

By Sharmila Asthana, Akhilesh Shukla, T Sundara Raj Perumall

ISBN: 978-81-952861-7-1 (Printed Copy)

ISBN: 978-81-952861-8-8 (E-book Copy)

The contents of this publication may be used for educational purposes,

Hence, this work is licensed under CC0 1.0

To view a copy of this license, please visit:

Disclaimer: The content of this book is meant for the purpose of

PART I: An Introduction to Holistic Human Health ............. 1

PART II: Understanding the Human Being and Health in

PART III: Universal Health Principles and Specific

PART IV: Practices and Processes for Ensuring Health in

PART V: Practices and Processes for Ensuring Health in

PART VI: Practices and Processes for Ensuring Health in

PART VII: Health of the Environment .......................................... 373

PART VIII: Conclusions of a Holistic View of Health;

Chapter 33: Conclusions of A Holistic View of Health ............................... 417

Why a Book on Holistic Human Health?

What This Book is About

The Philosophy of Holistic Human Health helps you understand health

high cost of medical care is a huge economic burden on people worldwide

losZ HkoUrq lqf[ku% Sarve bhavantu sukhinaha (May all be happy)

In this context, we would like to acknowledge our profound gratitude to A.

We acknowledge, with gratitude, the guidance of both these stalwarts at

Several parts of this book (particularly those related to the Self/

Dr. Sharmila received her graduate medical degree

Dr. Akhilesh Shukla

Dr. Akhilesh Shukla completed his Bachelor of

Dr. T. Sundara Raj Perumall

Dr. T Sundara Raj Perumall completed his Bachelor

He is working with many NGOs like Arogyabharathi, Samskrita Bharathi,

Note to the Reader

1. Understanding the reality of the human being and the environment of

2. Understanding the Universal Principles of Health based on the reality

Both, an understanding of the philosophy as well as the implementation

How to Read This Book

Don’t believe or disbelieve - While it is important to not compare the

Similarly, health problems don’t just spring up suddenly – they’ve been

Be prepared to take on responsibility - Your health is in your hands…

The Outcome You Should Expect

— An exploration into the purpose of a healthy body – once you achieve

An Introduction to Holistic Human Health

If we go back to our ancient traditional wisdom coming from ‘Ayurveda’

2. The parts of the body are working well together

Test Your Understanding

2. Which of the definitions do you feel is most acceptable to you?

3. On the basis of the definition most acceptable to you, do you consider

Our Perspective on Health

Do we perhaps feel that people in the ‘developed’ (richer) countries have

In fact, you may be surprised to note that though communicable or infectious

Needless to say, this is no longer a problem of the developed countries

(deaths) worldwide. If we look around we can see that obesity is increasing,

In order to get answers to these and many such similar questions, to be

What is human being?

What is the true meaning of ‘Health’? Can we have a holistic view of