{"id":5440,"date":"2026-05-21T17:04:31","date_gmt":"2026-05-21T11:34:31","guid":{"rendered":"https:\/\/theathreya.com\/?page_id=5440"},"modified":"2026-10-30T17:25:33","modified_gmt":"2026-10-30T11:55:33","slug":"post-panchakarma-recommendations","status":"publish","type":"page","link":"https:\/\/theathreya.com\/post-panchakarma-recommendations\/","title":{"rendered":"After Your Stay"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"5440\" class=\"elementor elementor-5440\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9f3fe6b e-con-full e-flex e-con e-parent\" data-id=\"9f3fe6b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-d48b151 e-flex e-con-boxed e-con e-child\" data-id=\"d48b151\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ada287c ath-bl-bc elementor-widget elementor-widget-breadcrumbs\" data-id=\"ada287c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/theathreya.com\/\">Home<\/a><\/span><\/span><\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67c48b1 ath-bl-eyebrow elementor-widget elementor-widget-text-editor\" data-id=\"67c48b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Knowledge Base \u00b7 After Your Stay<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-958b337 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"958b337\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">After Your Stay:<br><span style=\"color:#EEEE22\">Diet &amp; Lifestyle after Panchakarma<\/span><\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b675508 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"b675508\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>How to keep the benefits of Panchakarma after you leave Athreya: food, timing, sleep, fasting, exercise and daily practice, from Dr. S P Sreejit BAMS, MD (Ayu), Honorary Medical Director.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de7fec7 elementor-align-center ath-bl-btn elementor-widget elementor-widget-button\" data-id=\"de7fec7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"\/contact-us\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Ask Our Doctors<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e0e38b6 e-con-full ath-d-quotesec e-flex e-con e-parent\" data-id=\"e0e38b6\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bea027d elementor-widget elementor-widget-html\" data-id=\"bea027d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"ath-d ath-d-pull\"><blockquote>Majority of the following recommendations are time tested methods and practices that has kept the health of Kerala population in highest standards of physical and mental health over the centuries.<\/blockquote><p>Dr. S P Sreejit, Athreya Ayurvedic Centre<\/p><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ac43a6c e-con-full ath-d-bodysec e-flex e-con e-parent\" data-id=\"ac43a6c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f712fdb elementor-widget elementor-widget-html\" data-id=\"f712fdb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<style>\n\/* Before You Book \/ Planning Your Stay redesign (Oct 2026): live palette, theme buttons *\/\n.ath-d{max-width:1180px;margin:0 auto}\n.ath-d-doc-grid{display:grid;grid-template-columns:260px 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figcaption{margin-top:8px;font-size:14px;color:#6B7465}\n.ath-d-video{position:relative;display:block;border-radius:18px;overflow:hidden;margin:22px 0;aspect-ratio:16\/9;background:#011F0C}\n.ath-d-video img{width:100%;height:100%;object-fit:cover;display:block;opacity:.85}\n.ath-d-video span{position:absolute;left:50%;top:50%;transform:translate(-50%,-50%);display:inline-flex;align-items:center;gap:10px;background:linear-gradient(90deg,#FCF8C6 0%,#F5C250 70%);color:#043615;border-radius:500px;padding:16px 26px;font:600 16px\/1 \"Bricolage Grotesque\",sans-serif}\n.ath-d-mantra{margin:22px 0;padding:22px;border-radius:18px;background:#011F0C;text-align:center}\n.ath-d-mantra p{margin:0;font:500 18px\/1.8 \"Bricolage Grotesque\",sans-serif!important;letter-spacing:.06em;color:#B2D670!important}\n.ath-d-sig{margin:22px 0 0}\n.ath-d-sig p{margin:0}\n.ath-d-sig .ath-d-sig-n{font:600 18px\/1.4 \"Bricolage Grotesque\",sans-serif!important;color:#011F0C!important}\n.ath-d-steps{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:16px;margin:20px 0 0}\n.ath-d-steps>div{background:#fff;border:1px solid #E6E9DA;border-radius:18px;padding:22px}\n.ath-d-steps b{display:block;margin:10px 0 6px;font:600 18px\/1.3 \"Bricolage Grotesque\",sans-serif;color:#011F0C}\n.ath-d-steps p{margin:0;font-size:16px}\n.ath-d-links{display:flex;flex-wrap:wrap;gap:10px 22px;margin:14px 0 0}\n.ath-d-btn{display:inline-flex;align-items:center;background:linear-gradient(90deg,#FCF8C6 0%,#F5C250 70%);color:#043615!important;border-radius:500px;padding:19px 33px 19px 32px;font:600 16px\/1 \"Bricolage Grotesque\",sans-serif;text-decoration:none!important;margin-top:8px}\n@media (max-width:1024px){.ath-d-feat,.ath-d-steps{grid-template-columns:1fr 1fr}}\n@media (max-width:767px){.ath-d-feat,.ath-d-steps{grid-template-columns:1fr}}\n<\/style><div class=\"ath-d\"><div class=\"ath-d-doc-grid\"><nav class=\"ath-d-toc\" aria-label=\"On this page\"><p class=\"ath-d-eyebrow\">On this page<\/p><a href=\"#mindfulness\">1. Mindfulness<\/a><a href=\"#transition-to-good-habits\">2. Transition to Good Habits<\/a><a href=\"#ideal-quantity-of-food\">3. Ideal Quantity of Food<\/a><a href=\"#right-timing-of-food\">4. Right Timing of Food<\/a><a href=\"#foods-that-benefit\">5. Foods that Benefit<\/a><a href=\"#foods-that-harm\">6. Foods that Harm<\/a><a href=\"#water-and-other-drinks\">7. Water and Other Drinks<\/a><a href=\"#aids-to-sleeping-well\">8. Aids to Sleeping Well<\/a><a href=\"#fasting\">9. Fasting<\/a><a href=\"#lifestyle\">10. Lifestyle<\/a><a href=\"#exercise\">11. Exercise<\/a><a href=\"#a-stretch-of-muscle-that-is-often-ignore\">12. A Stretch of Muscle that is often Ignored<\/a><a href=\"#spiritual-practices\">13. Spiritual Practices<\/a><a href=\"#contact-us\">Contact Us<\/a><\/nav><div class=\"ath-d-doc-body\"><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"mindfulness\"><h2><span class=\"ath-d-num\">1<\/span>Mindfulness<\/h2><p>Mindfulness is essential to maximise the benefits of all aspects. The following help in mindfulness while eating:<\/p><ul><li>Eat in the company of people you enjoy<\/li><li>Minimise or eliminate talking; talking gets in the way of interpreting the signals your body is sending you and one can tend to overeat<\/li><li>Enjoy all elements of food \u2013 taste, texture, smell, looks<\/li><li>Avoid watching TV, reading, phone and social media<\/li><\/ul><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"transition-to-good-habits\"><h2><span class=\"ath-d-num\">2<\/span>Transition to Good Habits<\/h2><div class=\"ath-d-qa\"><h3>What is the method to adopt to gradually give up bad food habits?<\/h3><p>Unwholesome food practices are to be tapered in quarter of quarter [should not be suddenly discarded] and are to be substituted by pathya ahara (Wholesome food practices) in an interval of one, two or three mealtimes according to the condition. [This substitution is to be augmented in a gradual, phased manner].<\/p><p>The above lines are relevant in the case of harmful habits and addictions and in those who are habituated to their consumption and those who intend the withdrawal from drugs tobacco, alcohol, and certain steroids.<\/p><p>The withdrawal from the above is to be done accordingly use by gradual tapering concept, or else, it may result in withdrawal reactions. Conditioning the body (for detoxification) is also to be a gradual practice.<\/p><\/div><div class=\"ath-d-qa\"><h3>What are dangers of sudden shift from bad to good habits?<\/h3><p>Sudden abandoning of food to which the body is adapted even if it is apathya (junk\/unhealthy) and practicing food to which the body is not adapted even if it is pathya (healthy) can lead to diseases due to satmyatyaga (abandoning the adapted practices) and asatmyaseva (unadapted conceptions).<\/p><\/div><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"ideal-quantity-of-food\"><h2><span class=\"ath-d-num\">3<\/span>Ideal Quantity of Food<\/h2><div class=\"ath-d-qa\"><h3>How much should one eat?<\/h3><p>Good breakfast \u2013 if hungry, moderate lunch and very light or negligible dinner is apt habit which all of us know.. we just need reminders\u2026.<\/p><p>One should take the 'right' quantity of food always (all meal-times), since it is the quantity which helps maintain proper digestive power and not only the item\/quality of food. The quantity of food to be taken depends on the gurutva (heaviness) and laghutva (lightness) properties of the foodstuff. The quantity is dependent on the digestive power of an individual which varies from age, season and other conditions. Food should be predominantly in liquid form and ONLY till the point that one feels satiation. There is a DISTINCT difference between eating food till satiation point and over eating (than required). This is best realised by \"feeling\" stomach \u2013 because stomach signals us it is over loaded.<\/p><p>In normal health conditions, if someone feels the stomach getting full \/ \"stretched\" after consuming food, it implies over consumption. Half the stomach is to be filled with food and one fourth with water. Remaining one fourth is very space to aid normal physiology of digestion. It is recommended to sip warm to hot water along with food.. in multiple sips.<\/p><p>Food should neither be over consumed or under consumed. Both are unhealthy habits. In today's society the former variety is more prevalent. Many adults on \"different strict diet\" regimen harm the vitality and immunity of body by \"fashion dieting\".<\/p><\/div><div class=\"ath-d-doc-note\"><p><strong>NB:<\/strong> Patients with peptic ulcer and bleeding tendencies and hyperacidity may AVOID hot water sipping.<\/p><\/div><div class=\"ath-d-qa\"><h3>How to determine you exceeded 'right' quantity?<\/h3><p>In clinical practice we have observed 10 easy to relate presentations by which you can be sure you have exceeded the right quantity. If you realise the following after food intake:<\/p><ol><li>Heaviness \/ pain of abdomen<\/li><li>Regurgitation of food<\/li><li>Difficulty in breathing on exertion or rest<\/li><li>Bloated \/ distended abdomen<\/li><li>Post meal lethargy \/ sleepiness within 1 to 2 to 3 hrs<\/li><li>Delayed evacuation of bowels than normal routine<\/li><li>Multiple toilet visits next day \u2014 which is actually an indication food was not thoroughly processed in body<\/li><li>Lack of hunger for the next 8 to 12 hrs<\/li><li>Constipation \/ vomiting \/ diarrhoea \/ excess salivation<\/li><\/ol><\/div><div class=\"ath-d-qa\"><h3>Harm of being on 'excess' fasting \/ dieting<\/h3><p>Food when taken in less quantity is not capable of promoting bala (strength), upacaya (nourishment) and ojas (vitality). It also acts as causative factor of all vata rogas (diseases due to vitiation of vata) \/ neurological \/ degenerative.<\/p><\/div><div class=\"ath-d-doc-note\"><p><strong>NB:<\/strong> It would be underestimation statement to describe Vata as \"neurological\" only. It is an umbrella term that has many ramifications in physiology and pathology.<\/p><\/div><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"right-timing-of-food\"><h2><span class=\"ath-d-num\">4<\/span>Right Timing of Food<\/h2><p>Please have food ONLY if hunger is really prominent \u2013 body has more capacity to be alert without extra food than we may assume.<\/p><p>Unless extremely hungry or diabetic with blood sugar fluctuations, space between meal times should NOT be before 3 hrs or AFTER 6 hrs of last meal time [except for sleeping hours].<\/p><p>There is a difference between real hunger and presumed hunger. Intermittent eating, frequent snacking is not advised (it decreases metabolic capacity). At least a gap of minimum 3 and maximum 6 hrs are usually maintained between meal times. Thirst for water is always important. Dehydration may reflect as unusual hunger and sugar cravings. Avoiding emotional eating is important. Water intake with food is fine.<\/p><p>It is common to find people keeping on munching snacks even before the hunger of next meal time has surfaced. They end up with high levels of cholesterol, fatty liver and uncontrolled diabetes.<\/p><p>Many delay their food timings and ignore the demands of hunger made by body and eat food at odd hours in far extra quantity or opposite. They end up with migraines, gastric ulcers, constipation and even short-term memory loss due to hypo glycemic status maintained repeatedly due to this by starving brain of essential sugar supply.<\/p><div class=\"ath-d-doc-note\"><p>Success of next day starts with early dinner of previous day \u2014 ATLEAST 3 hrs before sleep time \u2014 which needs to be had in moderate quantities [to appease hunger \u2013 NOT to feel the stomach after consumption]. Very light or negligible dinner is apt habit which all of us know.. we just need reminders\u2026.<\/p><\/div><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"foods-that-benefit\"><h2><span class=\"ath-d-num\">5<\/span>Foods that Benefit<\/h2><p>Soup of green grams \u2013 mudga in Hindi (bought from any Indian store) \u2013 is worth at any meal time \u2013 best vegetarian source of protein that has tissue building property and a DAILY RECOMMENDED food item as per Ayurveda (a pressure cooker can help cook this very quickly \u2013 within 15 minutes \u2013 please feel free to contact for recipe). Since some people feel this a bit 'dry'.. the tradition in Kerala is to add coconut gratings.. provides the unctuous.. lubricant effect.<\/p><p>In normal life even without therapies, Ayurveda recommends DAILY usage of:<\/p><ul><li><strong>Pomegranate<\/strong> \u2014 one medium sized<\/li><li><strong>Indian gooseberry<\/strong> \u2014 30 to 50 grams<\/li><li><strong>Honey<\/strong> \u2014 10 to 20 grams. Consumed in empty stomach with boiled and cooled water\u2026 morning time. It has properties of Rasayana.. anti ageing effect. It can be had on its own or can be mixed in other things \u2013 e.g. breakfast cereal<\/li><li><strong>Cow ghee<\/strong> \u2014 10 to 20 grams with 2 pinches of salt. Consumed in empty stomach with boiled and cooled water\u2026 morning time. It too has properties of Rasayana.. anti ageing effect. It can be had on its own or can be mixed in other things \u2013 e.g. breakfast cereal. It is adequate to cook in ghee. Herbal ghee have greater impact on body and mind<\/li><li><strong>Rock salt (saindha namak)<\/strong> \u2014 maximum 1 to 2 grams a day. Can be mixed with ghee or just used in cooking is fine too<\/li><\/ul><p>Daily \u2013 curry leaf plus garlic as paste in equal quantities totally \u2013 10 gms \u2013 usually removes, prevents the effects of toxic deposits of any nature in the channels of circulation. The quantity just has to get in by any means. Garlic needs to be AVOIDED in case of hyper acidity, peptic ulcer, body heat, hot flushes or bleeding of any part of body. (Curry leaf plant can be purchased in specialised nurseries). Garlic pills are available too.<\/p><p>Please have butter milk \/ lassi \u2013 \"pulisseri\" in Malayalam \/ kadhi in North India \u2013 daily \u2013 processed in turmeric powder and curry leaf. Best effect is on the metabolism. Lunch time is a good time to have. We can share our traditional recipe.<\/p><p>10 to 20 gms of sesame seed \u2013 Tahini \/ til in Hindi as a paste for consumption is excellent in bony tissue strength \u2013 if consumed empty stomach \u2013 if digestion system is working well. Bottled\/readymade Tahini is fine too. In the event of a heavy to digest meal\u2026 ginger powder and turmeric powder are excellent in helping stomach recover. 2 grams of each are useful\u2026. Easy to have them as powder after meal \u2013 mixed with water.<\/p><div class=\"ath-d-doc-note\"><p>Good food menu needs to have a combination of 6 tastes in a meal. The six tastes that should be present in every meal are <strong>sweet, salty, sour, pungent, bitter, and astringent<\/strong>. Each of them have their bio chemical actions in digestive process and also in tissue build up in body and various other functions.<\/p><\/div><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"foods-that-harm\"><h2><span class=\"ath-d-num\">6<\/span>Foods that Harm<\/h2><p>Oily, deep fried food or a heavy to digest dinner, non vegetarian food \u2013 red meat, fish, curd\/yoghurt, vinegar are best AVOIDED at night.<\/p><h3>Unfit for regular daily consumption<\/h3><ul><li>Raw salads, curd, vinegar, dried\/smoked meat, pork, meat of sheep and cow, fish<\/li><li>Ice-cold foods when hungry. Ice creams [except in harsh summers] generally tend to diminish the gastric \"fire\" \/ Agni<\/li><li>Dried meat, Cheese \u2014 cheese has been found to be very much against our healing plans<\/li><li>Bakery food items that contain white flour as much as possible<\/li><li>Yogurt at night or morning, carbonated drinks, junk foods \u2013 white flour (maida) based. They create sluggish metabolism<\/li><li>Refrigerated food and re-heated \/ repeatedly heated after taking out from refrigerator \u2014 cause inflammation for almost everyone, hence best avoided<\/li><\/ul><div class=\"ath-d-doc-note\"><p><strong>NB:<\/strong> Dr. S P Sreejit thoroughly understands that this can be very impractical in the western world but choices have their benefits.<\/p><\/div><h3>Meat eating habits \u2014 8 avoidable practical life items<\/h3><ul><li>Consuming meat of animals which are habitat of anupa desa (marshy habitat) along with anyone among black gram, milk, honey, sprouted cereals, pulses, radish and jaggery is considered to be viruddha (incompatible)<\/li><li>Chicken with yogurt<\/li><li>Sprouted cereals is NOT fit for daily consumption. Idli and dosa of South Indian food have major presence of black grams. But in Kerala rice dominates the ratio of the dough<\/li><li>Honey is often used to process meat by many as dressing and \"new trend\"<\/li><\/ul><h3>Milk aspects \u2014 6 avoidable practical life items<\/h3><ul><li>Combination of fish, especially shrimp (prawns) with milk is extremely incompatible<\/li><li>Food substances which are sour tasted \u2013 pineapple etc \u2013 when taken along with milk are incompatible<\/li><li>Drinking milk after taking vegetables like radish (raphanus sativus) is also not recommended<\/li><li>Sour tasting food substances when taken along with milk are incompatible. Same applies for sour fruits plus milk<\/li><li>It is fairly common in some parts of Kerala to have milk shakes with ice cubes with sour fruits + milk. Highly unhealthy<\/li><\/ul><h3>Other incompatible combinations to avoid<\/h3><ul><li>Black gram soup with radish<\/li><li>Monkey-jackfruit (artocarpus hirsutus) with any one of 5 items \u2014 black gram soup, molasses, milk, honey and ghee. Jackfruit is widely used in Kerala, declared as official fruit of the Kerala state<\/li><li>Banana + butter milk, banana + curd, banana + palmayra {Nongu in Tamil and south Kerala, Ice-apple in British English} fruits<\/li><li>Intake of payasa (pudding) \u2013 milk porridge along with Sura (beer) \u2013 this is a possibility in late dinner parties<\/li><li>Taking mushroom (Agaricus campestris) cooked in mustard oil. Mushrooms re-heated are not ideal<\/li><\/ul><h3>Foods that harm skin health \u2014 most harmful list (19 items\/combinations)<\/h3><p>Sprouted vegetables\/grains with meat, honey with meat, jaggery with meat, milk or honey with leafy vegetables, curd with chicken, honey heated in any form or taken with hot water, alcohol with kheer\/milk porridge, fish with jaggery or sugar, pork with jaggery, banana with milk, buttermilk or curd.<\/p><p>The very commonly used habits in modern society are: sprouted vegetables\/grains with meat, dosa [black gram plus rice] plus meat, curd with chicken in biriyani parcels, drinking hot tea with honey.<\/p><h3>Moderately harmful<\/h3><ul><li>Excess use of salt predominant food like pickles, bhelpuri, paapad, chips, namkeen. They contribute to high blood pressure if consumed in excess<\/li><li>Excess use of sour predominant food like preserved food, curd, lemon juice, vinegar in food, alcohol less diluted, bakery products with excess sour salty taste<\/li><\/ul><p>More details on Ayurveda food habits are included in <a href=\"http:\/\/www.agnivesh.info\/public-utility-latest-updates\/\" rel=\"noopener\" target=\"_blank\">agnivesh.info\/public-utility-latest-updates\/<\/a><br\/>Please register for free \u2014 it is Dr. S P Sreejit's website for training doctors and helping public.<\/p><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"water-and-other-drinks\"><h2><span class=\"ath-d-num\">7<\/span>Water and Other Drinks<\/h2><p>Herbal water of dry ginger 10 grams, coriander seeds 10 grams crushed together and boiled in 2 litres of water is the best DETOX herbal water as per Ayurveda that has effects on cardiopulmonary, gastrointestinal and renal system.<\/p><p>Sipping hot water at bed time and also in morning is very beneficial \u2014 this eases out congestion at any level. This ensures a better metabolism and reasonably effective detoxification.<\/p><p>Water is best consumed in small portions (approximately the size of one glass \u2013 200 ml) in intervals of 2 hrs and always boiled \u2013 Never un-boiled.<\/p><p>Please have butter milk \/ lassi \u2013 \"pulisseri\" in Malayalam \u2013 daily \u2013 processed in turmeric and curry leaf. Best effect is on the metabolism. Dr. S P Sreejit is happy to share the traditional formula.<\/p><p>ONLY juice diet for the day \u2013 once a week \u2013 is a good method to clean up system \u2013 pomegranate \/ aloe vera \/ Indian gooseberry. Juices available in cartons may have challenge of artificial sugar overload.<\/p><p>It is fine to have juice when thirsty or hungry or when starting to feel dizziness \u2013 based on the tolerance or threshold capacity. There is NO point in starving the brain from\/of sugar in the name of fasting as most people are working class. Having steamed vegetables adds to bulk in food and attends to extreme hunger episodes.<\/p><p>Green tea, black coffee, black tea drinking in our experience has been found to be counter productive and their avoidance has improved symptoms of locomotor system. However milk in coffee and tea make it less \"harmful\" and approximately 30 ml of milk is fine. It is usually fine and required by a 70 kgs body weight person to have at least 2 litres of water.<\/p><div class=\"ath-d-doc-note\"><p><strong>NB:<\/strong> Conditions apply based on level of physical activity, season, kidney functions.<\/p><\/div><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"aids-to-sleeping-well\"><h2><span class=\"ath-d-num\">8<\/span>Aids to Sleeping Well<\/h2><p>Deprivation of sleep or delay in sleep or postponing the body's demand of sleep HARMS longevity &amp; decreases body's immunity, decreases METABOLISM capacity of body and accelerates ageing process.<\/p><p>Disconnecting from screen space at least 2 hrs before sleep, listening to Yoga nidra helps wear off the stress accumulated over the day. Yoga nidra is very useful tool to improve efficiency of mental faculty due to its destress effect on mind.<\/p><p>Yoga nidra audio link shared with you on day one at Athreya has a very effective power nap effect and very useful to \"destress\" and calm down the psyche and refresh it for next day.<\/p><p>10 to 15 drops of coconut oil over the BREGMA on top of head \u2013 retained for half hour duration before sleep \u2013 usually provides a very deep sleep and better quality of energy on waking up.<\/p><div class=\"ath-d-doc-note\"><p><strong>NB:<\/strong> This is NOT applicable to those who are prone to cold or respiratory diseases or with sub cutaneous oedema. For them plain castor oil is better solution however sticky it is.<\/p><\/div><p>Ayurveda recommends waking up from bed ATLEAST 90 minutes before the actual sunrise as per Indian sub continent conditions. It is called BRAHMA MUHURTHA.<\/p><p>Sleeping with head in the direction of east and south are the best.<\/p><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"fasting\"><h2><span class=\"ath-d-num\">9<\/span>Fasting<\/h2><p>The practice of observing fasting during Ekadashi day is a very useful traditional practice in India. It is done usually twice a month. In today's fast paced working life.. Dr. S P Sreejit himself being a 12 hrs daily working person opts to have fruits on extreme thirst and hungry situations on his fasting days.<\/p><p>How can only juice diet and Ekadashi fast work in harmony? This is a common concern and curiosity. Both can go in tandem.<\/p><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"lifestyle\"><h2><span class=\"ath-d-num\">10<\/span>Lifestyle<\/h2><p>It is beneficial to avoid sleeplessness at night or late waking up in morning and also day time sleep habit. Both these challenge the metabolism and neuro endocrine system. However the very weak body persons, old age people and children can be beneficiaries of day sleep if they wish so.<\/p><p>It is best to avoid hot water head bathing, excess heat exposures or fluctuations of heat and cold to the body \u2013 it creates inflammation.<\/p><p>Please ensure a clear bowel habit \u2013 complete evacuation \u2013 for that fibre be added in dinner.<\/p><p>Please ensure the head does NOT remain being wet for over 5 minutes after head bath. This usually prevents sub cutaneous oedema\/inflammation. The tradition of rubbing Rasnadi choornam on the head\/scalp of kids after bathing by mothers\/grandmothers is inspired by this since centuries.<\/p><p>Please avoid sun baths or excess heat exposures or fluctuations of heat and cold very quickly \u2013 these alter the \"blood's chemistry\" and relevant in skin conditions health.<\/p><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"exercise\"><h2><span class=\"ath-d-num\">11<\/span>Exercise<\/h2><p>Exercise in moderation is the recommendation from Ayurveda. Excess or too less harms health. Attaining dry throat situation means you have OVER DONE the exercises.<\/p><p>Sun salutation is the simplest and easiest workout \u2013 minimum 12 to 24 sets a day \u2013 starting from 4 per day in 1st week and 10, 15, 20 in next weeks respectively. This is to be avoided in spinal disorders \/ slip disc \/ some low back ache situations.<\/p><p>A proper \"cooling down\" is very essential after any exercise regimen. Shavasana \/ Corpse posture assumes lot of importance. It is very harmful to take shower or bathing after exercises unless and until body is back to \"normal body temperature\" of before starting exercises. Many patients of inflammation have been found to have the habit of ignoring this basic rule of body care.<\/p><p>Deep breathing Pranayam is recommended daily \u2013 15 minutes \u2013 Naadi Shudhi method.<\/p><p>Mild walking after dinner for 20 minutes is useful habit.<\/p><p>Avoiding the habit of watching TV or avoiding prolonged seated after a meal time helps decrease abdomen girth from increasing to unacceptable levels.<\/p><div class=\"ath-d-doc-note\"><p>Ladies need to restrict abdomen girth to <strong>35 inches<\/strong> and men to <strong>40 inches<\/strong>. Or else metabolic disorders are a sure threat.<\/p><\/div><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"a-stretch-of-muscle-that-is-often-ignore\"><h2><span class=\"ath-d-num\">12<\/span>A Stretch of Muscle that is often Ignored<\/h2><p>In modern rush life, stretching of psoas muscle is a very ignored aspect by many.<\/p><p>This 16 inches long muscle is perhaps the most vital muscle connecting upper and lower body. It has huge role in posture maintenance and posture is heavily challenged in today's long commutation daily life, prolonged seating and inadequate stretching of muscles.<\/p><p>More insights: <a href=\"https:\/\/www.drnorthrup.com\/psoas-muscle-vital-muscle-body\/\" rel=\"noopener\" target=\"_blank\">Why Your Psoas Muscle Is The Most Vital Muscle in Your Body<\/a><\/p><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"spiritual-practices\"><h2><span class=\"ath-d-num\">13<\/span>Spiritual Practices<\/h2><p>Regular chanting of mantra\/hymns has been found to significantly decrease stress levels. We can share a WhatsApp copy of the research conducted and also a video link of study of brain images affected by mantra chanting on 30 volunteers for 100 days.<\/p><p>Among all the gifts that can be given to anyone, health is the best gift\u2026 hope the above helps in your health augmentation.<\/p><div class=\"ath-d-mantra\"><p>OM ANG SI VA YA NA MA ARI<br\/>OM NA MA SI VA YA<br\/>AIYM KLIM SAUM<\/p><\/div><p class=\"ath-d-doc-meta\">This document is prepared by Dr. S P Sreejit out of the experience and feedback of its efficacy from patients of 120+ nations [since 2006] who trusted their health to the medical team of Athreya Ayurveda centre led by Dr. S P Sreejit.<br\/><br\/>\nWe are happy to share this to those who completed their healing journey at Athreya and even with those who may never be able to come to Athreya.<\/p><\/section><section class=\"ath-d-doc-sec ath-d-doc-sec--card\" id=\"contact-us\"><h2>Contact Us<\/h2><div class=\"ath-d-doc-note\"><p>Athreya Ayurvedic Centre, Pakkil P.O., Pallom, Kottayam, Keralam, India 686012<\/p><p>Email: <a href=\"mailto:bookings@theathreya.com\">bookings@theathreya.com<\/a> \u00a0|\u00a0 <a href=\"mailto:healervaidya@theathreya.com\">healervaidya@theathreya.com<\/a><\/p><p>Phone: <a href=\"tel:+917034712345\">+91 70347 12345<\/a><\/p><\/div><p>We will do everything possible to make your stay most enjoyable so that you progress quickly toward better health and calm mind.<\/p><\/section><\/div><\/div><\/div><script>\n\/* Topics menu: highlight the section being read; WhatsApp links open the site's WhatsApp chat *\/\n(function(){\n  function run(){\n    var links=[].slice.call(document.querySelectorAll('.ath-d-toc a[href^=\"#\"]'));\n    if(links.length&&'IntersectionObserver' in window){\n      var io=new IntersectionObserver(function(es){es.forEach(function(e){if(e.isIntersecting){links.forEach(function(l){l.classList.toggle('is-on',l.getAttribute('href')==='#'+e.target.id);});}});},{rootMargin:'-120px 0px -65% 0px'});\n      links.forEach(function(l){var t=document.getElementById(l.getAttribute('href').slice(1)); if(t) io.observe(t);});\n    }\n    document.querySelectorAll('.ath-d a.ath-wa').forEach(function(a){a.addEventListener('click',function(e){var b=document.getElementById('ht-ctc-chat'); if(b){e.preventDefault(); b.click();}});});\n  }\n  if(document.readyState==='loading') document.addEventListener('DOMContentLoaded',run); else run();\n})();\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Knowledge Base \u00b7 After Your Stay After Your Stay:Diet &amp; Lifestyle after Panchakarma How to keep the benefits of Panchakarma after you leave Athreya: food, timing, sleep, fasting, exercise and daily practice, from Dr. S P Sreejit BAMS, MD (Ayu), Honorary Medical Director. Ask Our Doctors Majority of the following recommendations are time tested methods [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"footnotes":""},"class_list":["post-5440","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>After Panchakarma: Diet &amp; Lifestyle Guide | Athreya<\/title>\n<meta name=\"description\" content=\"Dr. Sreejit&#039;s complete post Panchakarma guide \u2014 food, sleep, fasting, exercise and spiritual practices to maintain your healing after leaving Athreya.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/theathreya.com\/ru\/post-panchakarma-recommendations\/\" \/>\n<meta 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