LITTLE STEPS TO WELLNESS: AYURVEDA AWARENESS FOR STUDENTS

In today’s fast paced world, Students, be it of any stream faces academic pressure, lifestyle imbalances and stress related challenges that affect their overall well being and academic performances easily. In case of students pursuing Ayurveda as a professional course, this pressure doubles up due to constant external pressures from other branches of medicine as well most of them calling it a pseudoscience etc. In an era, where every principle is expected to be scientifically supported or validated, Ayurveda too finds its strenth not only in ancient scriptures but also in its regular and proper application in daily life.While modern medicine, continues to advance and offer new perspectives on health, there is a growing need to revisit and embrace the timeless wisdom of Ayurveda – a holistic system of medicine rooted in balance, harmony and preventive care.When Ayurveda students themselves adopt simple basic Ayurvedic measures – whether in diet, routine or mental discipline – they becomes the living examples of its effectiveness. This experiential validation builds awareness and confidence in Ayurveda, bridging the gap between age old wisdom and contemporary scientific expectations. Thus, encouraging students to make these small yet meaningful and productive steps contributes to their personal wellbeing while also fostering a culture of holistic health awareness for the future. These awareness should be in the following domains – Daily routine, Food Habits, Physical well being, Mental well being and most importantly Academic well being in terms of handling Academic expectations.

1. DAILY ROUTINE

MORNING

• Wake up early preferably before 6 AM
• Freshen up by Brushing, washing the face and drinking a glass of warm water
• Light exercise/ Yoga/ Stretching preferably for 15 – 20 Mins daily
• Do breaathing excercises/ Pranayama’s/ Short Meditation for atleast 15 mins
• Have a Healthy and warm breakfast

MIDDAY

• Lunch preferably a balanced meal including vegetables, fruits, rice, cereals etc
• Short rest or relaxation or walk but day sleep should be strictly avoided.

EVENING

• Have a healthy snack either fruits, sprouts or nuts in minimal quantity
• Atleast 30 minutes of Outdoor play/ Exercise/ Walk
• Relaxation by indulging in any hobbies, listening music or spending time with the family

NIGHT

• Light, early dinner preferably before 8 PM
• Avoid mobile/ screen time from 30 minutes before bed
• Sleep by maximum 10:30 pm or 11:00 pm

2. FOOD HABITS

 Timely Eating

• Eat at regular intervals (don’t skip breakfast, avoid late dinners).
• Have main meals twice a day (lunch as the heaviest, dinner light).
• Avoid overeating or eating without real hunger.

Quality of Food

• Prefer fresh, seasonal, and homemade food.
• Choose Sattvic diet – fruits, vegetables, whole grains, milk, ghee, nuts.
• Avoid stale, processed, or reheated food (viruddha ahara).
• Avoid incompatible foods like Milk + sour fruits, Fish + milk, Ghee + honey in equal quantity
• Prefer simple combinations – easy to digest.

 Portion & Digestion

• Eat till ¾ of stomach capacity (½ food, ¼ liquid, ¼ empty).
• Chew food well – digestion starts in the mouth.
• Drink warm water in sips; avoid cold drinks with meals.

 Student-Friendly Brain Foods (Medhya Ahara)

• Almonds, walnuts, raisins (soaked overnight).
• Ghee & milk (boost memory & concentration).
• Green leafy vegetables, fresh fruits.
• Herbal support: Brahmi, Shankhapushpi, Ashwagandha (if needed, under guidance).

Eating Discipline (Ahara Vidhi Vidhana)

• Express gratitude before meals.
• Eat in a calm, distraction-free environment (no mobile/books while eating).
• Sit in a comfortable posture (sukhasana preferred).
• Avoid eating when stressed, angry, or late at night.

3.PHYSICAL , MENTAL & ACADEMIC WELLBEING

4. ETHICS IN DAILY LIFE (ACHARA RASAYANA)

Ayurveda emphasizes values that improve mental clarity & emotional strength like :

• Truthfulness (SATYA) – Reduces anxiety & builds trust
• Respect for teachers (GURU BHAKTI) – Enhances learning & receptivity
• Compassion & Kindness (DAYA) – Improves relationships with classmates, seniors and even teachers
• Self Discipline (SAUCHA & TAPAS) – Encourages Cleanliness, punctuality and responsible living.

TAKEAWAY

Wellness is not about drastic changes but about consistent little steps. Ayurveda teaches that harmony of body, mind & spirit leads to true health. By adopting ethical values, simple routines & mindful living, students can excel in studies while staying balanced, energetic & happy.