Primary health care covers greater health needs throughout life, including prevention, treatment, rehab, and palliative care. At least half of the world’s 43 million people do not get full coverage of essential health services. A qualified workforce is required to deliver primary health care for the purpose, yet there is an estimated shortage of 16 million health workers in the world. However, there are many ways through which you can protect yourself from any illness. And going back to your roots, i.e, Ayurveda is one such way. By following “Dainik Dinacharya or Daily Routine” as suggested by Ayurveda you can head toward a disease-free life. So, adopt the practices that come under the Dainik Dinacharya and be your own primary preventive healthcare provider.
Dinacharya is a Sanskrit word that refers to Ayurvedic rituals that, when practiced regularly, can help you live a life of optimal wellness through routine, detoxification, and nourishment. It should be practiced first thing in the morning in order to maintain a connection to the circadian rhythms of nature.
Wake Up early
According to Ayurveda, it is best for a person to get up between 4-5 pm. At this time, sattva quality prevails in the atmosphere. It is the time when the atmosphere is filled with pure and positive energy. It is the appropriate time for defecation, yoga practice, meditation, and exercise. After getting up in the morning, it is imperative to step out of the four walls of your house and fill your lungs with pure air. It is beneficial to spend some time in nature in the morning and to soak up the sun rays that are an important source of Vitamin D. After this, you should drink water or consume Triphala and then you should have a bowel movement.
External purification of the body
After internal cleansing, it is time to clean your external body parts. Clean your face, mouth, and eyes. Wash your face with cold water and rinse out your mouth. After that, wash your eyes with cool water or rose water from organic rose petals. Massage the eyelids by gently rubbing them. Then, you should blink your eyes seven times and rotate them in all directions. Dry your face with a clean towel. Clean the ears with water. The cleanliness of these organs will help your body stay active. By following these practices you can become your own primary preventive healthcare provider.
Cleaning of the mouth
The best way to clean the teeth is to brush teeth with neem twigs. You can also use Licorice root sticks to clean your teeth. This will keep your teeth strong. If you can’t find neem twigs then you can clean the teeth with a soft toothbrush and an astringent, pungent, and bitter toothpaste or powder. You can use roasted almond shell powder for Vata and Kapha, and ground neem for Pitta. Clean the tongue with a tongue cleaner. Use floss between the teeth. To strengthen teeth, gums, and jaw, and improve the voice, gargle twice a day with warm water or sesame oil.
Body and head massage
After this, massage the body with sesame oil, or pure coconut or mustard oil. This will help in the suppression of Vata and offers proper nourishment to the skin and other organs of the body. This naturally protects the skin against wrinkles and these natural oils also have anti-bacterial properties that keep the skin disorders at bay. Head massage should also be done regularly. Regular oil massage of the scalp can bring happiness, as well as prevent headache, baldness, greying, and receding hairline. Oiling your body before sleeping can induce sound sleep.
Exercise/Yoga
After completing your cleanliness routine you should indulge in some light exercises. You can try skipping, jumping, stretching, and many other exercises. You can also practice yoga or mediation. Regular practice of yoga can help improve blood circulation, muscle strength, and endurance. Meditation can help bring peace to your life. Exercising daily can help you feel relaxed and it also induces sound sleep and improves digestion. If you are looking for a highly-qualified yoga instructor then you can go for Ayushi Mahalwala. She is a trained yoga teacher and offers both online and offline yoga classes to keep your body fit and healthy.
Bathing
In Ayurveda, bathing is the basic cleansing and refreshing process. During summers, you should bathe with cold water and in winters you can use lukewarm water to clean your body. Taking a bath not only cleanses the body but also improves digestion. Always use cold water to wash your hair or head or hair. Bathing removes sweat, dirt, and fatigue and brings energy to the body, clarity to the mind, and refreshment to your life. So, follow this practice and share the benefits of bathing every day with your friends so that they can also become their own primary preventive healthcare providers.
Consuming Food
After bathing, a nutritious and light breakfast should be taken. Never skip breakfast as it can deteriorate your health. After 4-5 hours of morning breakfast, it is time to eat your lunch. According to Ayurveda, it is the most prominent meal of the day. It should be full of colorful and nutritious food items. After having your lunch you should stroll around your garden for five minutes. After that, you should have dinner. You should eat dinner before 6 Pm. It should be light and easily digestible. Besides, eating at the right time it is also important to eat the right way. Properly chew your food before gulping it down.
Sleeping
Samadhikal is the best time for spiritual growth and self-introspection. At this time, performing meditation, expressing gratitude, and praying to God proves to be beneficial for your mind, body, and soul. To have sound sleep you should drink turmeric milk before going to bed. You can also take a shower to keep your body relaxed. The best time to sleep is 10 pm to 6 am. Sleeping is essential for healing the body from daily stress. It not only helps replenish and heal the body tissues but also frees our minds from stress and negative emotions.
So, these were the things you can do to become your own primary preventive healthcare provider. By following these practices regularly you can bring a drastic change in your health. And when you are in good health all other things in life feel good. However, it is always advisable to seek medical help in case of any medical emergency.
What is the best time to sleep?
Researchers suggest that an adult should obtain 7 to 9 hours of sleep, or an average of 8 hours, for optimal health. According to the National Sleep Foundation falling asleep somewhere between 8 p.m is beneficial for your health. and midnight. It will help you wake up early and will also offer your body enough time to rest. The best time to wake up is 5 or 6 am.
Who is a primary health care provider?
Primary healthcare providers play an important role in the healthcare system to prevent and manage common health problems. A primary health care provider is most often a doctor. However, he may be a physician assistant or nurse practitioner. These people have the responsibility to provide medical assistance to people suffering from common medical problems.
What is the right time to eat dinner?
One should eat dinner approximately four to five hours after eating lunch. If that falls in the 5 p.m. to 6 p.m. window, then you should have your dinner at this time only. Eating before bedtime can hinder your sleep and therefore, it is advised to eat before 2-3 hours of sleep. Eating dinner early offers your body enough time to stabilize blood sugar levels, which plays a role in making you feel less fatigued and irritable. It will also prevent you from gaining weight.
What is a Dainik Dincharya?
Dinacharya is a Sanskrit word that refers to Ayurvedic rituals that, when practiced regularly, can help you live a life of optimal wellness through routine, detoxification, and nourishment. It should be practiced first thing in the morning in order to maintain a connection to the circadian rhythms of nature
What are the benefits of head massage?
Head massage should also be done regularly. Regular oil massage of the scalp can bring happiness, as well as prevent headache, baldness, greying, and receding hairline. A head massage may also help relieve stress and reduce tension, lower blood pressure, and improve circulation to your head and neck. Massaging your head with coconut oil or almond oil can prove beneficial for your hair health.