Habits to cultivate to improve your holistic well-being in the new year

The start of the year presents a perfect opportunity for a health audit of ourselves. While the internet and social media overflow with health tips and more, many of them lack scientific backing.

Dubai-based Ayurveda expert Dr V L Shyam offers some simple, evidence-based lifestyle modifications you can include in your daily routine to help improve your mental and physical health, and holistic well-being. Foods: This new year is a good time to review your food menu.

Ayurveda advises against habitual consumption of food items such as sweet dairy products, yoghurt, paneer (cottage cheese), alkaline foods, fermented food preparations, ripened radish, dried meats, meat of sheep, cow, fish, buffalo; urud dal (black gram), flat beans, lotus products, refined and powdery starches, sprouts, dried vegetables, millets, and jaggery.

Ayurveda recommends the inclusion of the following ingredients in our diet: rice, wheat, barley, meat of animals from dry lands, tender radish, gooseberry, raisins, moong dal (green gram), candy sugar (mishri), ghee, milk, honey, pomegranate, rock salt.

Take it easy: Most of us jump out of the bed abruptly as soon as the alarm goes off in the morning to get on with our daily routine. However, sudden and abrupt movements as soon as you wake up should be avoided as they can trigger conditions like vertigo. Take time to gently wake up and sit up in bed. Pray or meditate while seated in bed for about five minutes. It can also be the time to collect your thoughts and prepare for the day. This calm five minutes can help improve your health, digestion, and overall wellbeing of your body.

Oil’s good: Apply sesame oil on your scalp, ears, and feet 30 minutes before you shower. Do this at least once a week. Self-oil massage helps improve your health and lifespan. It is also beneficial as it improves the quality of sleep, vision, and skin. However, do not apply oil or undergo oil massages if suffering from fevers, cold and indigestion.

Carbs are good: Carbohydrates are essential for the human body. Stick to grains that your family is habituated with; be cautious about introducing grains like millets that you may not have grown up on. Though millets can help in reducing weight, it depletes Ojus (vitality), as per Ayurveda.

Hydration: Excepting for autumn and summer, drinking excess of water is contra-indicated in Ayurveda. Drink in response to thirst, being considerate to the natural urge of our body.

Workouts: Exercise in the day time; avoid night workouts. After sunset, rest in dim lights to stimulate the natural production of melatonin. Optimize sleep between 10pm and 2am when the melatonin production is at its peak.

Breakfast time: It is ideal to have your breakfast between 9 and 10am instead of very early in the morning. Having a meal at this time improves digestion and metabolism.

Consume with care: If you are in the routine of consuming food items such as lemon, cinnamon, dried ginger, fenugreek, pepper, turmeric, neem, cardamom, garlic, coconut water or certain herbs for their health benefits, it is important you consult an Ayurveda doctor to verify their suitability for your constitution. Some of these ingredients could cause adverse health issues.