HEALTH TIPS

Following are the general health tips for everyone. It goes easier if you cultivate these practices for
the whole family.
UPON AWAKENING
 Wake up (30 minutes to 2 hours) before sunrise, never after sunrise. Once you are awake do
not remain in bed for more than 2 to 3 minutes, but do not rush.
 Brush your teeth. Don’t clean your tongue mechanically neither with finger nor with tongue
cleaner. Tongue is very swift and efficient organ which doesn’t require mechanical cleaning.
 Drink 500 to 750 ml of citrus fluid (for example lime + water) on an empty stomach. Drink sip
by sip, over 5 to 10 minutes. In summer season you may make it 1 litre in two rounds with the
interval of 30 minutes.

SHOWER
 Take a shower with body temperature water, 35 to 37 degrees Celsius. Always bathe
before breakfast.
 Do not dry your hair under direct fan or sun.
 Do not apply hair oil on wet hair. You may apply it once hair gets dry.

BREAKFAST
 Do not drink tea, coffee, or milk before breakfast. You may take it, however, after breakfast.
 Take morning breakfast within 45 minutes to 1 hour from sunrise.
 Take breakfast at least 30 minutes before leaving for work.
 If you are late in eating breakfast take one more glass of citrus juice and reduce the
volume of breakfast proportionally.

LUNCH
 Take lunch any time between 101.30 am to 2 pm. If you happen to be late in eating lunch, eat
proportionately less.

DINNER

Dr. Uttareshwar Pachegaonkar, Director8, Goubert Avenue (Beach Road)

Pondicherry - 605001, Tamil Nadu,India
Tel: +91 413 222 2316 / 1196 Mobile: +91 94436 02666
Email: pachegaonkar@aurosociety.org Web: www.aurosociety.org
Clinic hours:Monday – Friday
  Take dinner best before 7.00 pm. In case it’s delayed eat proportionately less.

DAILY MEALS (Do s and Don’ts)

 Drink at least ½ liter of water 30 minutes before each meal in winter and ¾ to 1 liter in
summer.
 Meals should be taken at regular times.
 Do not eat pickles (Achar), old bread, flat rice (pauha), etc.
 Do not add oil seed powders such as groundnut, sunflower, etc to add taste to vegetables.
 Eat moderately, 70-80% capacity.
 40% of each meal should be vegetables and/or fruits. If vegetables and fruits are not part of the
meal, eat 40% less.
 Do not eat processed or junk food.
 Eat sweet fruits after a meal.
 Eat at a moderate pace. To avoid eating too fast, take one bite in mouth and allow it to
reach your stomach before you pick up your spoon again.

DRINKING
 Do not drink water after having eaten fruits.
 Do not drink cold water from the fridge. You may drink enough of plain water first and then
take ice cold water.

EXERCISE
 Walking is the best exercise. Walk daily 40 to 60 minutes (4 to 6 kilometers). The ideal gait is a
military march1. Each step should land at at 15° angle on the heel, upper and lower limbs
being diagonal. Upper limbs should swing 180°.
 Walk preferably on a playground or walking track. Avoid walking on uneven ground or in traffic.
 Walking in the morning is best (or, in the evening, or both),
 Take deep conscious breathing sessions for 10 to 15 minutes every day. The best time is in
the morning. However, if time doesn’t permit you in the morning, take it up before going
to sleep.
 Take deep abdominal/diaphragmatic breaths. Inhale to the fullest capacity –expand the
abdomen - and after holding it for few seconds, exhale slowly until lungs are emptied.

HOLIDAYS
 On holidays maintain your regular daily routine for meals. Do not sleep in the afternoons.

Dr. Uttareshwar Pachegaonkar, Director8, Goubert Avenue (Beach Road)

Pondicherry - 605001, Tamil Nadu,India
Tel: +91 413 222 2316 / 1196 Mobile: +91 94436 02666
Email: pachegaonkar@aurosociety.org Web: www.aurosociety.org
Clinic hours:Monday – Friday
  While traveling organize your journey in such a way that you maintain proper time for water
intake, food intake and sleep.
SUNLIGHT
 You should expose your skin to early morning sun in the morning to ensure synthesis of
vitamin D3 for 10 to 15 minutes every day. Roughly around 7.00 am in summer and up
to 8.00 am in winter in Pondicherry. Confirm best time in own area (UV B rays of 290 to
305 nm intensity).

SLEEP
 Go to bed early. Sleep at proper time and for 6-8 hours. Midnight should be the midpoint
of sleep. Aim going to bed at 9.00 pm. Get up as early as possible after an adequate
number of hours of sleep. The requirement of sleep may vary depending upon nature of
work you have been doing.
 Cultivate the habit of breathing consciously before falling asleep and reach complete body
relaxation and mind on retiring in bed.
 Brush your teeth with fine tooth powder (mesh of 300 number size) before bed time. Ideal
tooth powder with will be charcoal with moderate salt and cinnamon. As told earlier
never clean the tongue mechanically.

Homoeopathic medicines
Homoeopathic medicines in globule form should be inserted directly on tongue without
handling. The tongue should be clean and free from any influence while consuming
homoeopathic medicines. Wait for half an hour if you are taking doses after eating your
meals. Before meals even few minutes gap is fine. There is no restriction on consuming
plain water before or after medicines. Morning doses should ideally be taken before
brushing your teeth.
s

Dr. Uttareshwar Pachegaonkar, Director8, Goubert Avenue (Beach Road)

Pondicherry - 605001, Tamil Nadu,India
Tel: +91 413 222 2316 / 1196 Mobile: +91 94436 02666
Email: pachegaonkar@aurosociety.org Web: www.aurosociety.org
Clinic hours:Monday – Friday