Dr. Kishore Mukhopadhyay discusses yogic diet, fasting, and immunity. He outlines the concepts of food and diet in yoga and Ayurveda. According to Ayurveda, a healthy diet and lifestyle that balances the doshas is important for overall health and immunity. Yoga emphasizes sattvic foods that are light, nourishing, and support physical and spiritual well-being.

1. Dr. Kishore Mukhopadhyay, Associate Professor,
Deptt. of Physical Education, Union Christian Training College,
West Bengal ,India.
Yogic Diet, Fasting & Immunity

2. शरीररामद्यं खलु धमम सदनं
The body is surely the foremost
instrument for all [good] deeds
[actions, duties].
"In order to fulfill our dharma,
first start with the body."
Sariramadyam khalu dharma sadanam

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Agenda
Yoga andAyurveda
2
Triguna
1
2
Body or Sharira
3
4
5
6 Immunity & Health
Yogic Diet & Fasting
Concept of food and Diet

4. FOOD (Ahara) : Any nutritious substance that
people or animals eat or drink or that
plants absorb in order to maintain life and
growth.What a person habitually eats.
DIET (Anna) : The word actually comes from the
Greek word “diaita,” which means “way of life.”
1. The food and drink that a person, animal, or
group usually takes. many birds live on a diet of
insects.
2. The kind and amount of food selected for a
person or animal for a special reason (as
improving health)

5. THE MEANING OF A “DIET”
There are two meanings of the word “diet.”
 The first implies some sort of temporary
eating effort, as in, “I’m going on a diet this
month.”
The second implies the food intended to be
eaten by a particular species, as in, “A
monkey’s diet is made up of bananas and
leafy greens.”
term “diet” we are referring to the second use
of the word. This is a diet for humans seeking
optimal health, inspired by the food we as a
species are intended to eat, according to
nature’s design.

6. Nutrition: Is the Science of food
and how the body uses it.
Nutrients: Which nourishes the
body.
Diet: Is the science of feeding
people according to their
requirements.

7. linear reductionist model of diet
Reductionism is a philosophical theory hypothesizing that phenomena may be
easier to understand when they are broken down — or reduced — into smaller
parts.
1. There is almost no direct relationship between the amount of nutrients we consume and the
amount of nutrients that enter the body. It depends on what the body needs in the moment. The
need is constantly sensed by our bodies and this determined what nutrients go where.
2. There is huge variability in nutrients in an identical food. Identical pieces of food don’t
actually have the same levels of nutrition. A peach in one hand could have as little as 1/8 the
nutrients as a peach in the other hand.
3. Nutrient interactions dramatically change how our body absorbs them. For example, calcium
decreases irons bioavailability by 400%(2). There are many studies that show these interactions
but we are just scratching the surface with them.
• All the science suggests we simply need to consume food groups that are optimal for the body,
and the rest takes care of itself
Holism Approach

8. Types of diet

10. Yoga is the Science of
Body Mind
Spirit
in.pinterest.com

11. Y
oga means ‘union’or ‘connection’. In Sanskrit,
the word ‘yoga’is used to signify any form of
connection. Yoga is both a state of connection
and a body of techniques that allow us to
connect to anything.
According to Patanjali,
‘Y
oga is the blocking
(nirodha) of Mental
modifications (chitta
vritti) so that the seer
(drashta) re-identifies
with the (higher) Self.

12. The term "Chitta" is used by Patanjali when referring to the mental faculty as an entity
that contains much more than what depth psychologists refer to as "unconscious,"
"subconscious," or "conscious ego" and also serves as a link between all of these and the
"superconscious core the Purusha." Purusha is the eternal master of Chitta.
Ahaṃkāra:
Aham’ refers to the fundamental notion of ‘self-identification’ (Garva) as an individual.
This is the source of pride, arrogance, ego, self-importance, and self-glorification. It is a
powerful influence of māyā (Prakṛti) which creates the notion of discrimination between
the Self and everything else. Creating such discrimination (differences no matter how
subtle), causes one aspect to be of higher significance (especially oneself) than others.
Mānas (manaha) :
Mānas belongs to the Manomāyā Kosha and is the lowest ranking entity of antaḥkaraṇa;
yet, it has the highest influence over the psychology of a human. Ahaṃkāra is like the
spoiled arrogant child of the mānas; together, they use the Buddhi as a tool to overshadow
the entire antaḥkaraṇa.

13. Buddhi
The entity through which common sense (adhyavasāya) and decision-making (Nishchai)
happens is called Buddhi. This means it is the intellect of a being, a processing unit that churns
memory and experiences into various possibilities for decision-making. It is not necessary that
Buddhi will always result in the perfect outcome. The role of Buddhi is to project an outcome
for a given input based on its memory. Buddhi and mānas are in constant struggle.
Viveka
Viveka is an analysis engine, it is a subtler faculty of Buddhi which operates upon
discrimination of any entity that takes one’s attention. The fundamental separation (logical, not
emotional) between objects based on form (shape), color, and more is done by Viveka.
Chitta (Citta)
Chitta (Citta) is ‘THE’ support of all other aspects of antaḥkaraṇa. It is that cognizant aspect
of a being that is beyond any accumulated memory or senses. Hence, it doesn’t reside in the
physical brain, nor is it a product of the mind. It is an entity that permeates the entire body and
also advances beyond the body after its dissolution. Chitta is a union of Chit (Cit or Chid = pure
singular conscience owned by the aspect Puruṣa) and Śakti (Energy or Vibration = a concept
resulting in Prakṛti).

14. The mind- in simple words mind refers to the land where our thoughts are born, formed and
remain firm as sacraments. This mind land is of five types.
•1. Kshipt- restless state
•2. Vikshipt- distracted state
•3. Mudha-confused state
•4. Ekagra-one-pointed state
•5. Niruddh- restrained state
It is important to note here that Yoga is possible only in one mindedness and restrained state of
mind.
Kshipt
Vikshipt
Mudha
Ekagra
Niruddh
Chitta
Bhumas

15. • Compassionate
with unhappy,
unfortunate &
deprive person
• Happy with
noble souls,
honest &
religious
person
• Identify the
prosperous
person
• Ignore evil
minded &
value
deficit
people
Upeksha Maitri
Karuna
Mudita
Methods of Chitta Prasadna or the way
chitta will be happy state

16. Chitta Vritti
1 Pramana (right
knowledge)
A state in which the mind reflects
reality
2 Viparyaya
(misconception)
A state when the mind makes a wrong
judgement, which, in time, is replaced
by right knowledge
3 Vikalpa (imagination
or feeling)
Refers to understanding the real
situation, though words do not directly
relate to the situation
4 Nidra (deep sleep) The state of mind that exists when one
sleeps
5 Smriti (memory) That which is stored in the mind
The aim of yoga is to still
and attain a superior state
of mind.

17. Elements, Triguna & Personality

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Ayurveda
Ayurveda is an ancient medical tradition from India. The term is derived from the
Sanskrit ayur, meaning "life" or "longevity," and veda, meaning "knowledge" or "science.“
Ayurveda: India's traditional, natural system of medicine that has been practiced for more
than 5,000 years. Ayurveda provides an integrated approach to preventing and treating
illness through lifestyle interventions and natural therapies. Ayurvedic theory states that all
disease begins with an imbalance or stress in the individual's consciousness. Lifestyle
interventions are a major ayurvedic preventive and therapeutic approach.
Concisely, Ayurvedic Science is a holistic health science of prevention, prognostics,
diagnostics, causes, pathogenesis, diseases and their management or treatment.

19. A B C
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Ayurveda places special emphasis on Ahar
(diet) and Anna (food) and believes that healthy
nutrition nourishes the mind, body and soul.
Ayurveda does not discriminate food to be
good, or bad, instead it emphasizes various
factors that influence food, such as its biological
properties, origin, environmental factors,
seasons, preparation, freshness, and provides a
logical explanation of how to balance food
according to one's dosha and physical needs.

21. A healthy person is defined as someone whose doshas
must be in equilibrium, the digestive fire is in a
balanced state and the tissues and wastes working in a
normal, balanced state. The sensory and motor organs,
sense organs, mind, and Soul must be also in a
pleasant state. Such a person is, who is balanced in all
those areas, is called a healthy person or Swastha.
“Samadosha, samagnischa samadhatumala
kriyaha prasanna atmenindriya manaha
swasthya ityabhidheeyate”.
Three doshas – vaata, kapha and pitta are in proper
balance. Agni refers to digestive “fire” and capacity to
digest is in balance. There are seven tissues, as
per ayurveda, that make up our body. Those are dhatu.
Mala kriya is getting rid of the body waste.

23.  Gross Body (Sthula Sharira)
 Subtle Body or Astral Body (Linga Sharira)
 Causal body (Karana Sharira)
Gross body is physical body that
I.
is made up
Panchmahabhutas
primordial elements,
of the
– the five
i.e., Akash
(vacuum), Vayu (air), Agni (fire),
Jal (water) and Prithvi (earth) and
is subject to a sixfold change: birth,
subsistence, growth, maturity,
decay, and death. This is the dense
physical body.

24. II. Subtle or astral body (Linga Sharira) is where lives mind and intellect. Manomaya and
Gyanamaya Kosh and part of pranamaya kosha resides in Astral or Subtle body. Linga Sharira
contains pranamaya kosha, movement of the pranic force directing our physical and mental
activities. This movement happens through nadis or channels, conductors of energy which are
controlled by the six chakras.
Suksma sarira or the subtle body is made up of seventeen (17) elements:
1.Five organs of perception: (ज्ञानेन्द्रिय): Eyes, Ears, Skin, Tongue and Nose
2.Five organs of action: (कर्मेन्द्रिय): Speech, hands, legs, anus and genitals
3.Five vital forces (Pranas) : Prana (respiration), Apana (evacuation of waste from the body), Vyana
(blood circulation), Udana (actions like sneezing, crying, vomiting etc.), Samana (digestion)
4.Manas loosely translated as mind.
5.Buddhi, the Intellect, discriminating wisdom
III. Anandmaya Kosh resides in Causal body (Karana Sharira). Causal body needs bliss or peace
which it gets from Anandmaya Kosh. Karana Sharira or Causal body is the map template which is
the sole cause for the gross and subtle bodies in the future birth of the soul that is not liberated or
detached from the causal body.

27. In Sanskrit the Pancha Maha Bhuta (Pancha
means five elements). According to
Ayurveda,
made up of
proportions.
(Prithvi),
everything in this Uniuverse is
five basic elements in different
These five elements arev Earth
Water (Jal), Air (Vayu), Fire
(Agni), Ether (Aakash).The food, the planets
and every
made up of
fundamental
living and nonliving thing are
these 5 elements. There is a
harmony at the macrocosm
level and microcosm level and our body is a
very minute image of the universe. The only
thing that differentiates living and non-living
things is the soul.

28. Trigunas are the three inherent energies
or qualities of a living being which
constitute the personality and behavior
of a person. The concept of Tridosha (
Vata, Pitta and Kapha) forms the basic
principles of Ayurveda. The tridoshas
determine the physical aspect of a body
whereas, the three Gunas control the
metaphysical aspects i.e, mind and
behavior of a person That’s why Triguna
is also called Manas Dosha- an integral
component of the mind.

32. “there are three subtle essences”: Prana (life
force and energy), Tejas (radiance and courage),
and Ojas (vigour and strength).
Prana is our life force, energy and vitality and is the root or
subtle essence of Vata Dosha. Prana is the guiding intelligence
behind all our physiological and psychological functions. It
governs the unfoldment and integration of higher states of
consciousness.
Tejas is our inner radiance, lustre, fearlessness, intelligence and
understanding. It is the subtle essence of Pitta and the means by
which we digest and metabolise .
Ojas is our primal vigour, strength, immunity, longevity and well-
being and is the subtle essence of Kapha as well as of all the
seven tissues of our body.

34. According to yoga there are three fundamental forces in the material
universe which operate our body in the external world.

35. What Are Trigunas?
There are 3 forms through
which Prakriti manifests itself in a matter,
known as Trigunas or 3 qualities of Nature. The
word Prakriti also consists of 3 root words
1.Pra means Sattva Guna
2.Kr means Rajas Guna
3.Ti means Tamas Guna
The three Gunas - Satwa, Rajas and Tamas -
are the three essential energies of the mind.
Genetically determined, the psychological
characteristics of an individual are dependent
on the relative dominance of the three Gunas.

40. Six Rasa ( Juices & Flavors )of Diet
• Sweet ( Madhur)
• Sour( Aamla)
• Salty ( Lavana)
• Spicy ( Tikta)
• Bitter ( Katu)
• Astringent (Kashay)
Sapta Dhatu
Diet should be Promotional to the Sapta Dhatus
• Fluids –
Ras (Fluids)
Rakta (Blood)
• Solids & Fats-
Mansa ( Muscle & Tissue)
- Asthi (Bones)
- - Meda (Adipose Tissue)
• Fatty -
Majja (Bone Marrow)
- Shukra ( Generatitive Tissue)

42. Dhatu Mala

43. Sattvic Food
Light in nature
Easy to digest
Refreshing and not
disturbing to the mind
Eaten in the modest portions
and chewed slowly to enjoy
taste and texture of the food
itself not spices.
Sattvic diet means one which
increases the life, intelligence,
strength, health, pleasure, love and
which is tasty, fatty, stable, and keeps
the mind cheerful.
Which includes :
 Fresh food
 Vegetable & Fruits
 Germinated Grains & Pulses
 Rich in Fibers
 ( Vitamins & Minerals)
 Dietary Products
 Less Spicy

44. Principles of Yogic Diet
The yogic diet stresses the consumption of natural, unprocessed foods that
promote spiritual, mental, and physical health and aligns with yogic
philosophy. It’s based primarily on the yogic principles of ahimsa, sattva, and
saucha.
• Ahimsa is commonly translated to non-violence. Ahimsa is the idea that all
living things are connected and that the world would be a better place if you
do not harm living things. The most obvious way to not cause harm is to
reduce or eliminate the consumption of meat and dairy products.
• Sattva is a state of equanimity that yogic practices aim to cultivate. A diet
that is abundant in sattvic foods will promote a calm heart and a clear mind.
Sattvic foods are generally fresh vegetables, whole grains and beans, mild
healing spices, and other mildly sweet fruits and vegetables.
• Saucha is the practice of purity and cleanliness. One of the simplest ways to
promote saucha is to remove or reduce impurities in your body by only eating
organic foods, which are free of chemicals

45. Some Traditional Yogic Text mentioned Three valuable points regarding intake of
food:
 Mitabhuk- One should take a balance diet
 Ritubhuk- One must according to the Seasons
 Hitabhuk- Diet must be suitable to health (sattvik diet)
YOGIC
AHARA
MITAHARA PATHYAHARA
SATTAVIC
DIET
Hatha yoga text is Hathayoga Pradipika and Gheranda Samhita define yogic diet in
three categories
1. Mitahara – moderate and balance diet.
2. Pathaya-ahara – beneficial and preferred diet.
3. Apathaya-ahara – Harmful and prohibited diet.

46. Yogic Diet :
Whole grains Fresh Vegetables & Fruits Nuts & Legumes
Oils Diary Products Sweets &
Spices
Others
Salt

47. Foods considered Sattvic include :
1. Grains: Whole grains like aged and brown rice, millets (jowar, bajra, ragi etc.),
oats, quinoa, barley, whole wheat. Bread is not considered sattvic as it is processed
and has yeast.
2. Pulses: Moong dal, lentils, yellow peas and soybean.
3. Fruits: Almost all fruits are considered Citrus fruits (oranges, lemons, sweet lime,
and grapes), Melons, Apples, bananas, berries, apricots, dates, mangoes, peaches,
pears and plums are especially sattvic.
4. Vegetables: Almost all the vegetables are considered Exclusions are:
•Onion and garlic which are pungent are considered rajasic in nature
•Mushrooms and potatoes are considered tamasic in nature
Combining the above vegetables with other foods or spices can nullify their negative
effects

48. 5.Dairy: According to Ayurveda, milk is one of the purest sattavik foods, which is the
essence of medicinal plants which the animal has eaten. Milk is believed to increase
strength and life and has a tranquilizing effect. Milk products like butter, ghee, home-
made paneer/curd and they are all considered sattavic.
6.Nuts, seeds and Oils: Any nuts and seeds, which are not roasted or salted are
considered. Almonds soaked overnight and peeled are considered to be very good for
health. Ayurveda recommends cold-pressed oils.
7.Sweeteners: Honey is considered as a natural sweetener and is known for boosting
immunity.
8.Spices: Spices used commonly in our households like pepper, jeera, dhania,
ginger,turmeric aid digestion, have anti-microbial properties and possess several other
health promoting compounds.
9.Moreover, Viruddha Aharaor incompatible food–food interactions should not be present.

49. Salts :
 Common salt contains 97% sodium chloride while 3% other ingredients are added during refining. Iodine
is the primary ingredient among them and it is added to eliminate the possibility of goiter disease.
 The rock salt is coarse and is found underneath the earth. It consists of about 85% sodium chloride, while
the remaining 15% contains at least 84 types of elements including minerals such as iron, copper, zinc,
iodine, manganese, magnesium, selenium etc. These minerals are beneficial for the body.
 Black salt mainly consists of sodium chloride and a trace amount of sodium sulphate, sodium bisulfate,
sodium bisulfite, sodium sulfide, iron sulfide and hydrogen sulfide. Due to the presence of iron and other
minerals, the salt is pinkish grey in colour.

50. Principles of Diet
 Intake of six rasas or tastes. At each meal, you will incorporate foods that are sweet, salty, sour,
bitter, pungent and astringent.
 Begin your meal with foods that have a sweet taste (like sweet fruit)
 Next, move on to food that is salty (such as seafood) and sour (citrus fruit, for example)
 Finish with foods that are pungent (like onions or peppers), astringent (such as green apples
or tea), and bitter (celery, kale, or green leafy vegetables).
 Eat mindfully and with concentration. Avoid talking, laughter, and other distractions to fully
appreciate your meal and the wholesome benefits it provides.
 Eat slowly enough that you can savor the taste of the food.
 Eat the proper quantity of food. Be aware of hunger signals and signs of fullness to avoid
overeating.
 Eat only when your previous meal has been digested. The guidelines suggest that you do not
eat within three hours of your previous meal or snack, but should not go without food for longer
than six hours.

51. • Focus on breakfast and lunch. Many Ayurvedic
practitioners recommend eating a modest breakfast
and a larger, satisfying lunch. Dinner may or may
not be consumed based on your hunger levels.
• Over Processed food should be avoided
• Priority should be given to the natural seasonal
foods
• Mixing up food of opposite type should be avoided it
is known as Viruddhasan e.g. Fruit salad with milk
• Half of the stomach filled with food, one forth with
liquid and remaining one forth should left for gasses
to move around.
• Maintain the time of taking food

52. Mitahara:
Mitahara is a Sanskrit combination word, from Mita (moderate)
and Ahara (taking food or died) which literally means the habit
of moderate food.
•Eating habits should be conscious and mindful which affects
your mind, body and soul. You quickly become aware of how
your choices affect you.
•Food should be of Sattvic qualities, which increases energy and
creates balance in the mind and body.
•Rajasic and Tamasic foods should be avoided which causes
anger, depression, fatigue and lethargy in person.
•Apathya (unwholesome) food should be prohibited for better
and healthy living.
•Diet should be in moderation and overeating should be avoided
at all cost. One-fourth of stomach should be left empty.
•Should be based on the principle of Ahimsa (non-violence).

54. There are mainly three changes that
occur in our dosha constitutions with
changing seasons,
1. Caya or natural accumulation.
The accumulation of imbalanced doshas
in their main locations, such as the vata
dosha in the intestines.
1. Prakopa or aggravation.
2. Accumulation of doshas in other
locations in the body, such as vata dosha
in the lower back region.
3. Praśama or pacification. When
doshas come back to a state of balance
after derangement.
The doshas occur in the
following order in respective
seasons.
Dosha
Caya
season for
accumulation
of the dosha
Prakopa
season for
aggravation
Prasama
season when
dosha gets
pacified
vata summer rains autumn
pitta rains autumn
early
winter
kapha winter spring summer

55. Vata
Season
Kapha
Season
Pitta
Season
Avoiding
raw, cold
foods
Avoiding
raw foods
and cold
drinks
Avoiding
hot, sour,
salty, spicy,
and acidic
foods
Focusing
on warm,
cooked
foods
Eating a low-
calorie,
nutrient-rich
diet
Eating
more
cooling
foods
exercise
that has a
balancing
effect
Getting a
good sweat
Getting
short
bursts of
exercise

57. Fasting
• Water Fasting :
Water fasting means, you drink only water throughout the
day and no any fruits and other foods. The research on
water fasting shows that it has several health benefits like
it lower down the certain cancers, diabetes and heart
diseases.
• Intermittent fasting :
In intermittent fasting , where we eat during a specific
time of day like 16 hours fasting and 8 hours of eating. It
is very good fasting practice for healthy life. The
intermittent fasting we refrain from foods for a certain
amount of time. The eating schedule can be 5:2 model (5
days of the week are normal eating and two days are
scheduled for controlled calories to 500-600 per day); 16:8
model (eat during 8 hours window and fasting for 16
hours of the day); or One-meal-a-day (OMAD) model.
The process of prohibiting
food for a certain prefixed
period is called fasting.
Fasting is also done for
religious purpose in Hindu,
Christian, Buddhist, Islam
etc. Apart from religious
purpose, fasting in yoga is
done for health benefits.

58. • Daylight Feeding:
We refrain from food when it is dark and take
food during daylight to support circadian system.
• Partial or Full Fasting:
During partial fasting we generally omit a
specific meal and abstain from certain specific
foods. On the other hand we do not eat and drink
during full fasting. Partial and Full Fasting can be
practiced one day or more than one day.
• Periodic Fasting:
We can fast for a certain period of time. Many
religious fasting last for 1 full day, 9 days, 21 days
or 30 days with limited and restricted foods and
drinks.
In practice of fasting in yoga
science there are several types of
fasting like entire day fasting
with water, one meal fasting,
meal without heavy protein etc.
•purification and detoxification
of the body
•weight reduction
•reduction of fatigue and sleep
disorders
•attaining a state of inner
balance and harmony

59. Principles of Fasting :
1.Take a tsp each of lemon water and honey in water (cold or lukewarm) early in the morning. It
will provide energy to the body.
2.Do not remain stuck to a chair or bed but attend to your daily chores, including physical
activity.
3.Fasting does not construe protracted divorce from diet or any ingestion of food. Even while on
fasts, you are allowed to take permissible eatables / drinks.
4.except when medically advised / necessitated, no medicine should be taken during fasting, not
even well exhorted tonics. Let your physician be your guide in this respect as far use of medicine
is concerned.
5.No toxic food should be taken during fasting.
6.Fasting must not be utilized as an occasion and excuse for consuming fat-enriched alcoholic,
spicy, meat-based preparations or any other eatable which you have been forbidden.
7.avoid alcohol and tobacco, drugs and toxins, at least during the course of fasting.
8.Due care must be given to health status, to age, sex, weight, work schedule and its demands on
your energy expense. If you ignore such and any other viable factors, you will only expose
yourself to problems which may lead you in a position of ‘No-Return’.

60. • Calorie restriction (CR) means limiting the
consumption of food, without resulting in
malnutrition, to less than what an organism would eat
if given free access. Fasting on the other hand is
voluntarily not eating any food for varying lengths of
time. Fasting has been used as a therapy for many
different conditions as well as a part of
spiritual/religious practices throughout history.
• Adaptation to starvation requires an organism to
divert energy into multiple protective systems to
minimize the damage that would reduce fitness. It is
thought that these systems can also prolong life and
decrease cancer risk.
• Fasting reduces the levels of a number of anabolic
hormones, growth factors and inflammatory cytokines,
reduces oxidative stress and cell proliferation,
enhances autophagy (cell destruction) and several
DNA repair processes.
Physiology of fasting

61. • There are three metabolic stages during
food deprivation or fasting. The first
phase can last for 10 or more hours and
uses up glycogen stores for energy. Once
glycogen stores have been depleted, the
body turns to glycerol and free fatty
acids released from adipose tissue. These
nutrients create ketones, which the body
and brain can then use for energy. This
phase can last for several weeks,
depending on the size and health of the
person.
• Fast could help regenerate a strong
immune system.
• fasting induces changes associated with
cellular protection to actually protect
against weight loss initially and
increases protection from oxidative
stress. Fasting results in a more
significant drop in insulin levels, as well
as an increase in insulin sensitivity in a
shorter amount of time.
• fasting (350 kcal/day) was shown to be
safe and actually beneficial to their
chronic disease (rheumatic diseases,
chronic pain syndrome, hypertension,
metabolic syndrome). The biggest
concern with calorie restriction and
fasting as it relates to cancer is weight
loss. As discussed above, weight loss is
actually less of a concern with short-
term fasting than it is with long-term
calorie restriction.

62. Impact of Fasting on Health:
• Four important physiological
and behavioral considerations
of fasting associated with
human health.
i. Cellular chances
ii.Circadian biology
iii.Gastrointestinal
Microbiota
iv.lifestyle behaviors

63. The intestinal tissues are at high risk for
nutrient depletion, as short-term fasting is tied
to an increase in epithelial cells while
stimulating hyperproliferation in the intestinal
epithelium .
Given that epithelial cell gains are a strong first-
line barrier to foreign antigens, mucosal
inhibitory activity may be more vulnerable
during fasting than during feeding.
lymphocyte dynamics in response to fasting and
regeneration. Significantly, such B cell power in
response to food and malnutrition was well
maintained at all stages of life.
Fasting improves insulin sensitivity and
promotes cellular stress resistance and thus
helps to alter the immune response.

64. • Intermittent fasting has been
shown to help with normalizing
your circadian rhythm.
Intermittent fasting is only eating
within a specified period and
fasting the other hours of the day.
By doing this, you are allowing
your digestive system to repair
itself and helping normalize blood
sugar and insulin levels.
• Different forms of fasting that
limit the consumption of food
during the day may promote
circadian biology to improve
metabolic health

66. Gastrointestinal Microbiota
 Probiotics are living bacteria that are beneficial to our health. We can consume probiotics either
through food or supplements.
 Prebiotics are mostly fibers that are non-digestible food ingredients and beneficially affect the host’s
health by selectively stimulating the growth and/or activity of some genera of microorganisms in the
colon, generally lactobacilli and bifidobacterial.
 Synbiotics are the combination of probiotics and prebiotics delivered together to the body. Synbiotics
are getting increased attention due to the idea that different prebiotic fibres will stimulate the growth
of different gut bacteria strains. This seems to be an exciting concept because it means that
prebiotics can have a significant potential to alter the microflora. But be careful because these
changes may only occur in specific strains or species of probiotic bacteria.
 Postbiotics are a byproduct of the fermentation process that occurs when prebiotics feed probiotics
in your gut. Postbiotics include organic acids, enzymes and carbon substrates which are believed to
help regulate the composition of the microbiome.
Sources : Curd and all kind of germinated and fragmented foods,
Vegetables, fruits, whole grains and legumes like peas and beans are among the best sources of
naturally occurring prebiotic fiber.

68. Three Types of Immunity (Ojas/ Bala)
SAHAJ
(Natural)
KALAJA
(Time)
YUKTIKRUTA
(Acquired)
Inherited- comes from Parents
The effect will be at the chromosomal lever
Related to time- Time of the day, season, age ,etc,
Yukti Kruta Bala represents acquired immunity, in which disease can be
defended against through Arurveda. Focus on three Planes for acquiring
immunity,
 Ahar (Suitable Diet)
 Vyayama (Exercise)
 Rasayana-(Rejuvination)
The end product of good digestion is Ojas. When a person has strong digestion the transformation of
food to different tissues and to Ojas happens properly. Good Ojas means strong immune system.
Ayurveda defines Ojas as ‘vigour’. It is the vital energy or core essence that nourishes all tissues and is
responsible for the optimal functioning of our body, mind and spirit.

69. IMMUNITY
•Immunity is body's ability to resist or
eliminate potentially harmful foreign
materials or abnormal cells.
•Provide immunity to the body by
protecting against disease.
•Identify and kill pathogens and tumor
cells.
•Produces white blood cells and
antibodies.
•Filters out organisms that cause
disease.

70. The immune system
A functional system – NOT an organ system:
Complex system – includes
• Skin – physical barrier
• Lining of mucus membranes – physical
barrier
• Secretions – tears, mucus etc - antimicrobial
• Blood cells and vasculature – WBCs
• Bone marrow
• Liver – makes complement proteins
• Lymphatic system and lymphoid organs
• Most tissues – have resident immune cells

71. The immune system provides three levels of defense against disease causing
organism
1 2 3
BARRIERS
Prevent entry
• Skin and mucus membranes
• Stomach acid and digestive
enzymes
• Beneficial bacteria that live
in the colon (the gut
microbiota)
INNATE IMMUNITY
General defence
WBCs called neutrophils and
macrophages engulf and
destroy foreign invaders and
damaged cells
ACQUIRED IMMUNITY
Specific defence
WBCs called T lymphocytes (T cells)
target and destroy infected or
cancerous cells • WBCs called B
lymphocytes (B cells) and plasma cells
produce antibodies that target and
destroy infected or cancerous cells

73. Immunity

74. KEY FEATURES
• OXIDATIVE BURST : Certain immune cells
produce a concentrated burst of reactive
oxygen species (ROS), damaging substances
that help kill invading organisms.
The production of reactive oxygen species (ROS) by certain
cells, particularly MACROPHAGES
And NEUTROPHILS, following challenge by a
PATHOGEN. Which leads to damage and disease.
ROS: Types and Sources
Types:
-Free Racical:
Superoxide (O2)-
Hydroxyl radical (OH)
Peroxyl radical (ROO)
-Non free radical: Hydrogen Peroxide (H202)
Sources:
- During the course of metabolism
(O2)- : by auto oxidation of heamoglobin
and xanthin oxidase
OH: by Fenton reaction
O2, H2O2, OH by partial reduction of
molecular oxygen in Electron transport
chain in mitochondria.
- Ingestion of Toxins, chemicals or
DrugC
Protective Nutrients : • Vitamin C •
Vitamin E • Iron • Zinc • Copper •
Selenium

76. PROLIFERATION :
Refers to an increase in the number or amount of
something
• The immune system is constantly producing cells,
chemicals, and proteins to carry out its functions
• When it encounters a foreign invader, it ramps up
production to respond as needed.
Important nutrients :• Vitamin A • Vitamin D • Folate •
Vitamin B12 • Vitamin B6 • Iron • Zinc
• Proliferation requires energy, building blocks, and
cofactors to produce the many cells and substances needed
to mount an effective immune response
• The listed micronutrients have essential roles in the
production and development of all new cells in the body,
including immune cells.

77. INFLAMMATION :
• Isolates the injured or infected area
• Helps deliver immune cells, chemical messengers,
and antibodies to sites of injury or infection
Important nutriments • EPA • DHA
• Inappropriate activation or the inability to turn off
inflammation can lead to tissue damage and chronic
disease
• EPA and DHA have anti-inflammatory activity that
can help keep inflammation in check
Dietary Recommendations based on Yogic Diet :
Vit-A : Carrot, Sweet Potato, Vit-C : sweet red pepper, kiwifruit, strawberries, lemon
Vit-D: fortified milk, sunshine , Vit – E: almonds ,sunflower oil ,avocado, Folate- wheat,
vegetables, lentils, Vit-B6 : Potato, Nuts, cereal grains, Vit B12 : cereals, mushrooms,
Zinc: Cashew Nuts, pumpkin seed, Sesame Seeds, Iron: beans, peas and lentils, soybeans,
Copper: cashew nuts, lentils, Selenium: Brown Rice, Mushrooms, Brazil Nuts.

78. EPA. Eicosapentaenoic acid (EPA) is one of
several omega-3 fatty acids. It is found in
cold-water fatty fish, such as salmon. It is
also found in fish oil supplements, along
with docosahexaenoic acid (DHA). Omega-
3 fatty acids are part of a healthy diet that
helps lower risk of heart disease.
Seaweed, nori, spirulina, and chlorella are
different forms of algae that many people
eat for their health benefits. Algae and
seaweed are important sources of omega-3
for people on a vegetarian or vegan diet
because they are one of the few plant foods
containing both DHA and EPA.

79. Improves digestion
.
Control over emotions
Boosts Immunity
Improve quality of sleep
Maintenance of
Cardiopulmonary health
Regulate Neural-
Hormonal Functions
Aids weight loss
Removal of toxins
Improves mood and increases
energy

80. • https://www.slideshare.net/drshama65/diet-
nutritionshootingchayadidippt
• https://www.slideshare.net/drshama65/yoga-and-dietppt
• https://www.slideshare.net/mdwivedi321/introduction-to-physical-
dosas-in-ayurveda
• https://mysoulsanctuary.co/the-three-bodies-and-five-koshas/
• https://www.sivanandaonline.org/?cmd=displaysection&section_id=74
6&format=html
• https://dharmawiki.org/index.php/Sharira_Traya_(%E0%A4%B6%E0
%A4%B0%E0%A5%80%E0%A4%B0%E0%A4%A4%E0%A5%8D%E
0%A4%B0%E0%A4%AF%E0%A4%AE%E0%A5%8D)
• https://www.slideshare.net/HELPLibrary/improve-immunity-through-
ayurveda
• https://www.onlinebiologynotes.com/immunity-types-innate-acquired-
immunity/
• https://www.maharishi.co.uk/blog/spiritual-ayurveda-our-five-subtle-
bodies-and-three-subtle-essences/
• https://www.yogapedia.com/definition/5617/vritti
References:

81. • https://daburarogya.com/ayurveda/arogya-jeevan/sattvic-
diet.aspx#:~:text=Foods%20considered%20Sattvic%20include%20%5Bi,lentils
%2C%20yellow%20peas%20and%20soybean.
• https://www.fitsri.com/yoga/trigunas
• https://mohanji.org/blogs/satsangs/youtube-talks/soul-vs-spirit
• https://www.healthydirections.com/articles/ayurvedic-medicine/doshas-and-
seasons
• https://www.slideshare.net/amjadkhanafridi4all/oxidative-stress-42765510
• https://theoriginsofyoga.home.blog/2020/07/11/pancha-prana-pancha-vayu-the-5-
parts-of-the-air-energy-element/
• https://in.pinterest.com/pin/918312180238106565/
• https://www.fitsri.com/yoga/what-is-chitta
• https://sanatanadhara.com/antakarana/
• https://sanatanadhara.com/antakarana/
• http://explorevedanta.com/vbc-the-3-bodies/
• https://www.rishioj.in/2021/04/panchamahabhuta-5-basic-elements-of-
universe.html

82. Adopting the yogic diet is a great way to lead a sustainable, healthy, and happy
lifestyle.
Thank you
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