4.Next do simple breathing exercises like Anulom and vilom pranayama for 10 to 15 minutes every morning. This pranayama ensures that, the whole body is nourished by an extra supply of oxygen. Carbon dioxide is efficiently expelled out and the blood is purified of toxins. ( Time taken- 10 to 15 minutes).
5.Next do self massage the body with olive oil or sesame oil. In Ayurveda this is called Abhyangam. Then go for a walk, where the sunlight is available. Sunlight is one of the nature’s best medicine. Vitamin D, which present in sunlight is essential to build immunity and it helps to produce anti microbial protein in our body. Walking 5 to 7 thousand steps per day is ideal. Then do some warm up exercises.(time taken 40 minutes)
6.Have a healthy breakfast this must include fruits and sprouts. In lunch, add more green veggies in the plate. After lunch, don’t forget to take butter milk ( chhach) a digestive aid and to sit in vajrasan. The food is well digested by doing this. According to Ayurveda, kansa ( bell metal ) is the healthiest metal to cook and to eat. ‘ Kansyam Budhi Bardhakam '- which means it sharpens our intellect and by using it regularly, it improves immunity and prevents illness. Minimise use of the aluminum utensils which is not good for health.
7. In the evening take a cup of herbal tea made up of tulsi, ashwagandha,giloy and ginger. In winter days, add few pepper, cloves ,dalchini and long pepper etc to the tea and in summer, add rose petals, mint ,saunf etc to the tea. (Time taken 10 minutes)
8.Have a light dinner and go to bed early Before sleeping massage the feet with sesame oil for a good night’s sleep.In Ayurveda this is called Padabhyangam. If possible, do yognidra to sleep better.(time taken 7 minutes).
Total time taken to do all these activities is 90 to 100 minutes in all in a day. Nowadays we are glued with mobiles maximum times. Can’t we invest just 100 minutes for ourselves to get the better health?
'A person never falls ill, He invites illness' -
Diet cares more than a doctor. A proper diet is the best of all medicines, produced in the world. In our modern high-tech world, we don’t realise that, healthy life is possible, only by following the rules of nature. If we do this regularly, our wonder machine (body) will peak in condition and give us years and years of trouble free performance.