With roots stretching back thousands of years, Ayurveda is one of the oldest systems of medicine in the world. “It’s an ancient science of holistic health which originated in India,” says Gurnam Saini, an Ayurvedic practitioner based in Melbourne. “Ayurveda gives importance to having a balance between body, mind, and soul to promote overall wellness.”
At the heart of Ayurveda is the belief that food is medicine – what and how you eat is central to staying healthy and preventing illness.
While it is a complex science, with highly customised treatment protocols, there are some universal food habits based on the tenets of Ayurveda that everyone can apply quite easily in their day to day lives. Here are five practical tips you can try right now to nurture your body and mind.
Prioritise local, seasonal and wholefoods
Ayurveda champions eating foods that are fresh, natural, and unprocessed. “Whatever nature has made for us, we should adopt it as it is,” says Naveen Shukla, a Sydney-based Ayurvedic practitioner and president of the Australasian Association of Ayurveda. Processed and refined foods are believed to disturb digestion and overall health.
A plant-based diet is often encouraged, emphasising whole grains (such as brown rice and millet), legumes, fresh vegetables and fruits, nuts, and seeds. But meat can have its place in an Ayurvedic diet too. Healthy fats like organic ghee, consumed in moderation, are valued for their nourishing properties. Processed and refined foods, however, are believed to disrupt digestion and overall health.
Fresh, seasonal vegetables and fruits should be prioritised, according to Ayurveda Source: Moment RF / istetiana/Getty Images
Listen to your body
“Ayurveda recognizes that every individual on earth is unique, with their own genetic codes, fingerprints, and dental structure. Even twins are unique; they might not have the same hobbies, likes, or dislikes. That unique constitution of a person in Ayurveda is known as Ayurvedic constitution or prakriti,” says Gurnam Saini.
So, rather than following restrictive, one-size-fits-all diets, Ayurveda encourages tuning into your body and lifestyle’s specific needs. First comes your body type, or dosha – which is broadly categorised into three main types in Ayurveda, based on the elements: Vatta (associated with air and space), Pitta (fire and water elements) and Kapha (water and earth).
Then, your lifestyle comes into play. Are you more physically active? Do you work in front of a computer? Do you have trouble digesting certain foods? Carefully look at who you are and your life, and adjust your meals and ingredients accordingly.
Include all six tastes in every meal
Ayurveda identifies six key tastes in food: sweet, sour, salty, bitter, pungent, and astringent.
Each taste serves a different purpose in balancing the body and supporting digestion, metabolism, and overall health. Sweet foods provide nourishment and energy, sour foods stimulate appetite and digestion, salty foods help digestion and tissue cleansing, bitter foods detoxify and cleanse, spicy foods (pungent taste) boost metabolism and circulation, and astringent foods aid in tissue repair and absorption.
Ideally, all six tastes should be present in every meal to ensure variety and balance, as well as enhance flavour and nourishment. For example, a salad could include sweet carrots, sour lemon dressing, salty feta, bitter arugula, pungent radish, and astringent lentils.
Eat your biggest meal at lunchtime
According to Ayurveda, mealtimes should be aligned with the body’s natural rhythms. Sydney-based Ayurvedic practitioner Rafeena Kidavinatavida recommends waiting for signs of hunger rather than following a strict meal schedule. “You have to listen to yourself, listen to your body. So don't follow the clock,” she says.
Mealtimes should be aligned with the body’s natural rhythms.
Eating the larger meal of the day around midday makes sense for most people as it’s when we need the most energy. “Dinner should be lighter and easily digestible. At nighttime, our brain should not work only to digest food. Our brain needs proper rest,” Shukla says.
Eat mindfully
While eating nourishing food, in the right quantity and at the right time is important, experts agree that you won’t reap as many benefits if you eat in a rush while scrolling on your phone. Your food is only as beneficial as the emotions and mindfulness you bring to it.
Kidavinatavida encourages eating in a calm, clean, and pleasant environment. “Turn off your screens and eat in good company, or by yourself, if that’s what you prefer. It's absolutely essential that we take our meal breaks and that we don't distract ourselves using devices,” she says.
Shukla adds, “Connect with your food and concentrate on it. When you eat mindfully, your body digests more efficiently.”
Harness the power of spices and herbs
Spices and herbs are cornerstones of Ayurvedic cooking – not just for their flavours but also for their health benefits.
There are many traditional Indian spices that are used in Ayurvedic cooking, each with different health benefits.
“Turmeric has anti-inflammatory properties, for example. Cumin helps digestion and reduces bloating. Ginger boosts digestion and immunity. Fenugreek balances blood sugar and metabolic activities. Coriander can bring a soothing effect if someone is having acid reflux,” says Saini.
Incorporating Ayurveda-inspired habits into your cooking and eating routine doesn’t have to be complex. By choosing wholes foods, listening to your body, adding variety to your plate, embracing mindful eating, and adding functional spices to your meals, you can take small and impactful steps toward better health and balance.
This information is of a general nature, and is not to be interpreted as medical advice. Please consult a professional for any health queries. For Ayurveda, look for a practitioner who is accredited with the Australasian Association of Ayurveda or the Australian Natural Therapists Association.
