Dinacharya - Self Care During Covid 19

The Coronavirus disease (COVID-19) pandemic is unique and unprecedented in several aspects and has challenged health care systems all around the world. At present the global momentum is unabated and a second wave is anticipated.

Whether you are a believer or follow one of the many theories COVID-19 cases are rising every day creating panic among people all around the globe. There is no antidote, vaccination, cure or treatment for Covid-19 to-date.

As the world around us is forever changing, we face many challenges daily, however we now face major lifestyle changes brought about by this global pandemic. With lockdown becoming the norm around the world, we struggle with confinement affecting our physical health, mental balance, spiritual well-being, treatment and managing specific diseases, social welfare, financial constraints, environmental considerations, dietary habits and variations in lifestyle. We are all adjusting to this rapidly evolving new normal.

As people stay in their homes, whether forced by lockdown or personal choice, we now actively practise social distancing to help stop the spread of the virus. Our busy lives have been put on hold and for some the disconnect due to self-isolation or quarantine can be simply overwhelming.

It all starts with self-care… In Ayurveda the daily ritual of self-care is called Dinacharya, in Sanskrit Dina means day, sun or flow and Charya means practice or conduct. Daily rituals were developed to keep the body in tune with the natural earth cycles and rhythms of the day. Dinacharya practices emphasise the mornings as your most sacred time, as these hours create the foundation and set you up for the coming day ahead.

Ayurvedic practices can be easily integrated into your daily life, ranging from tongue scraping, self-massage, breathing practices, meditation, physical exercise and eating a nourishing diet that makes you feel nourished and energised. Practicing self-care by incorporating daily routines is the first step in helping yourself, preventing imbalances and maintaining equilibrium.

Here is a simple morning routine practising self-care to start your day and turning those everyday mundane moments into something rather special. I believe focusing on self-management and/or self-care is the first step in looking after ourselves so we in-turn can help and look after others.

DAILY ROUTINE OF SELF-CARE

• Upon Waking take a moment to focus your thoughts and intentions on the day ahead and always show gratitude.

According to Ayurvedic text, there are specific times to wake best suited for each different body type.

Vata: 6am

Pitta: 5.30am

Kapha: 4.30am

• Tongue Scraping is a simple and effective practice of cleaning your tongue before brushing your teeth each morning. Scraping your tongue removes mucous and debris reducing build-up of bacteria and toxins. See my blog on “why you should scrape your tongue” for instructions.
  

• Oil Pulling or holding 2-3 teaspoons of oil in the mouth gently swishing or pulling it back and forth through the teeth is an excellent way to support overall oral health and hygiene. Do not swallow and rinse the mouth afterwards. This removes natural toxins, moisturises the mouth and freshens the breath.
  

• Jalal Neti is the practise of rinsing purified warm salty water through the nasal passages. The nose is an air conditioner and one of the many functions is to regulate the temperature and humidity to the incoming air. Many people have dry noses and suffer dry crusty mucus or nose bleed problems. Others suffer wet constantly running sinuses. Regular practise helps correct this and prevents head colds and sinusitis. The use of a neti pot purchased from most health stores or Trade Me is recommended with full instructions or google how to use a neti pot.
  

• Nasya after performing neti, use your little finger or a cotton bud to gently apply sesame oil to the inside of the nostrils to help lubricate and protect the nasal cavity.

• Dry Skin Brushing called Garshana, a practise of brushing your skin with a natural vegetable brush or raw silk cloth to remove dead skin and stimulate lymph drainage. Always work your way towards the heart with gentle pressure.
  

• Abhyanga or self-oil massage, apply warmed oil (sesame, coconut or almond) prior to bathing. Oiling the skin before you shower protects your bodies natural oils by nourishing your skin, stimulating circulation, nourishes the tissues and pacifies all doshas. Start from your feet working upwards towards your heart.
  

• Daily bath or shower is an act of cleansing, removing all dead skins cells and impurities and stimulating blood flow while refreshing the body and mind. Hot water acts a natural decongestant to help with sinus and colds, reduces anxiety and detoxifies through sweating.
  

• Meditation, practised daily the health benefits are endless, it helps better focus and concentration, improves self-awareness and self-esteem. It is number one for lowering stress and anxiety levels (super important right now) also benefits physical health and well-being. It doesn’t matter if you practice a sitting meditation i.e. using a mantra, transcendental meditation or breathing exercises; an active moving mediation and/or discipline such as yoga, walking, running or tai chi; as long as you do it regularly with a still and clear mind.
  

• Have a good Breakfast, whether it be a smoothie, hot cuppa, chai or a full breakfast, as long as you slow down and mindfully engage with every mouthful you can use this opportunity to nourish your body. Remembering that what we eat becomes part of us, our food provides the vitamins and minerals that our immune cells require to function properly; don’t waste this opportunity by consuming empty calories. Studies have linked eating a nutritious breakfast to good health, better memory and concentration and skipping this important meal can throw off your body’s rhythm of fasting and eating. Breakfast helps replenish your blood sugar levels which your body, muscles and brain crave for. It really does matter what we eat.

NATURALLY

We find ourselves returning to nature and natural ways of boosting our immunity. We all know that prevention is better than cure so we continue to look for ways to practice good hygiene and maintaining health and well-being. Surely if we are prepared, mentally and physically fit, we can face almost anything.

5 foods to consider when boosting your immune system to protect you against infection:

1. Lemons – high in vitamin C which supports the immune system.

2. Beef & Lamb – a good source of iron and zinc.

3. Garlic – contains anti-infective and prebiotic properties.

4. Echinacea – boosts white blood cells to help fight off infections.

5. Brazil Nuts – high in selenium, an antioxidant that regulates inflammation and immune system.

Be mindful of your fluid intake. Water flushes out toxins and keeps the digestion smooth. Even better if you are able to sip warm water throughout the day. Avoid caffeine if possible but if coffee is your friend remember adding cardamom reduces the acidity and neutralises the effects of the caffeine.

Mindful breathing is something we can all improve on and can be practised at any given time. Breath deep (inhale counting to 4, exhale counting to 6) as it improves the flow of oxygen and other vital nutrients to the tiniest channels of the body, giving you an instant sense of well-being.

Ayurveda helps you better understand your dosha (constitution) and this is the basis of what makes it such a personalised approach to health. The three doshas Vata, Pitta and Kapha each derived from the five elements represent a unique blend physically, emotionally and mentally inherent to every individual. Once you know your dosha you can finetune your daily routines and enjoy the benefits of a healthier and more balanced life. However, a morning routine is not dosha specific and can be practised by anyone. It really doesn’t matter what your daily routine looks like, as long as you practise self-care and you enjoy it. For those who are unaware of their dosha, see my blog on “Balancing Your Dosha” where there is a short quiz to determine your dominant body type.

On my next blog I will be covering an Ayurvedic diet which explains how eating correctly for your body type you will always feel nourished and energised. Digestion will be explained as it is the number one prevention to illness and the cornerstone of well-being in Ayurveda. A strong digestion reduces the severity of illness and increases your resilience while improving your mood.