Dinacharya- A Schedule for Health

Dinacharya is an ideal daily schedule devised by the ancients for optimal times to carry out our daily activities in sync with nature’s cyclical rhythm. According to Ayurveda, Nature has two natural cycles daily from 6 a.m. to 6 p.m. And from 6 p.m. to 6 a.m.

Western scientists called these two times of day the catabolic phase   and anabolic phase. Humans tend to be catabolic during the day (the body breaks down food, fat stores, glycogen stores to create energy) and anabolic at night (the body heals wounds, restores energy and creates new cells as we sleep).

PIX: You can see and experience the cool and watery characteristics of Kapha in the early morning through dew and slow moving mist.

Through Dinacharya, Ayurveda aims to align our daily routine to that of nature, thereby optimizing health and minimizing diseases and the ravages of the aging process. This is achieved with good hygiene, moderate exercise, healthy diet attuned to one’s constitution, good elimination and a positive mental attitude.

According to this system, the day is divided into six segments with each lasting 4 hours in length. Each segment of the day has subtle qualities and is dominated by a dosha.

The doshas are biological energies that govern our mental and physical processes. Called Vata, Kapha and Pitta, they are active at specific times and perform specific functions. Therefore, you will get optimum benefits if your activity at a particular time is aligned with the bodily function of the dominant dosha at that time.

DOSHA: VATA

TIME SEGMENT:

2 a.m. - 6 a.m.

ELEMENTAL CHARACTERISTICS:

Air and ether (space): Cool, light  and dry.

(Quick thinking and fast moving)

FUNCTIONS:

Everything associated with motion related processes such as circulation of blood and lymph, nerve transmission (central and sympathetic nervous systems), respiration and elimination of waste from the body. It is also responsible for mental processes such as information processing, memory and thinking as well as speech.

ACTIVITIES:

This is the time for elimination and mental rejuvenation. Vata is moving toxins and impurities out of the body. According to TCM, the liver is strongest at 2 a.m.  It is an important organ for detoxification.

Your brain is very active, condensing experiences and unresolved thoughts of the previous day into vivid dreams and assimilating them into memory.

• Ayurveda recommends waking up between 4 a.m. – 5.30 a.m. to answer the call of nature. The specific recommendation is for Kapha to get up one and a half hour before sunrise, Pitta an hour and Vata half an hour before sunrise.  Blow your nose to expel any mucous. The Liver starts to weaken by 3 a.m. and transitions to the Lung Meridian, which is strongest at 4 a.m. followed by the Large Intestines Meridian. Both organs are eliminating any stagnant waste and toxins.
  
  
• Due to the influence of Vata, your mind will be fresh and pure like the early morning with its clean, fresh and pure air- a good time to do breathing exercises such as qigong or pranayama.
  
  
• Cleanse your body, wipe yourself, brush your teeth, and scrape your tongue of debris that had accumulated during the Pitta metabolic processes in the previous segment.
  
  
• Do Jala Neti (sinus irrigation with salt water) to get rid of all trapped dirt and accumulated mucous. Some Indians apply oil (ghee or sesame oil) in the nostrils and gently massage to purify the sinuses and improve the sense of smell.   
  
  
• Drink a glass of warm water to aid elimination. According to Ayurveda, drinking hot or cold water can stop the bowels action leading to constipation.
  
  
• Do calm activities such as meditation, read motivational or spiritual text to focus and get ready mentally for the day ahead.
  
  
• There is varied opinion on bathing. Some people bath in unheated water to strengthen the body and boost immunity. Others advise using warm water to relax the body and aid removal of waste from the skin’s surface. Still others recommend bathing at the early kapha time segment. Whichever your choice, take into consideration the health status and age.

DOSHA: KAPHA

TIME SEGMENT:

6 a.m. - 10 a.m.

ELEMENTAL CHARACTERISTICS:

Earth and water: Cool, heavy and wet.

(Slow moving, govern structure, fluid balance and heat regulation)

FUNCTIONS:

Earth gives solidity and shape to our planet and water nourishes all life on it. Life on our planet is possible because the temperature is regulated. Kapha is the regulator of temperature (thermo-taxis) in our body. Its second function is formation of the various preservative fluids, e.g., mucus, sebum, synovial fluid etc. the third function is to

Ensures the integrity and strength of your cells, tissues, muscles, bones and organs by lubricating, moisturizing and nourishing them. It builds up immunity and the body’s natural defenses.

Therefore, this dosha governs bodily functions concerned with heat regulation, physical structure, immunity, lubrication and fluid balance.

ACTIVITIES:

• At 6 a.m.  (the transitional period between Vata and Kapha) Massage your scalp, forehead, temples, hands and feet for five to ten minutes to improve circulation that is slowing down under the influence of Kapha. If you have dry skin, the massage oil moisturizes and softens your skin, making it more smooth and supple. Massage also reduces the cold, drying and erratic qualities of Vata. Relax for a while before bathing.
  
  
• The Large intestines meridian is strongest at 6 a.m.  – time to answer the call of nature.
  
  
• Schedule your main exercise at this time segment to counterbalance Kapha’s slow moving influence. Moreover, kapha gives you the strength and stamina to do vigorous exercise. Exercise improves your stamina, mood, immunity, clearing all channels, promoting circulation and elimination. It also builds up muscles and burns up unhealthy fat. Early morning exercise clears up stagnation of body and mind as well as improves the digestive fire. Exercise in moderation as over exercise beyond your body’s capacity can aggravate Vata resulting in imbalance. The recommended daily amount of exercise is between 30-40 minutes for maintenance of health. You can split up the exercise regime into two- during morning and evening if desired.
  
  
• Before 8 a.m. eat a nourishing, warm breakfast suited to your constitution because the Stomach meridian segment start at 7 a.m. therefore, the food will be well digested.
• It is an ideal habit to urinate after each meal.
  
  
• After breakfast, plan your activities and work for the rest of the day and beyond.
  
  
• By 10 a.m.  The Spleen meridian is at its height. The body is busy    transforming nutrients into red and white blood cells.

Since ancient times, people have noticed this stable daytime Kapha phase is very conducive to learning activities. The mind is steady, making it more able to absorbs and retains information. Students and workers alike will find this to be a productive period of the day as they can concentrate better at their task.

NOTE: This Dinacharya is for adults. The routine for different age group varies as their sleep needs and sleep-wake cycles are different.

The next article will continue with the remainder of the daytime Dinacharya schedule.

(For comparative information based on Time chart of the Biological Clock refer to TIBBIT 1C- THE CIRCADIAN RHYTHM IN AYURVEDA AND TCM)