TEEN AAHAAR MANTRA is to be followed to stay healthy and aid faster recovery from diseases. It can be easily followed for a longer time / lifetime by anyone even with a busy schedule and without a feeling of being tortured as seen in other protocols that advise rigorous fasting or exercise.

You can take a printout of TEEN AAHAAR MANTRA and use it as a quick reference for the salient points.

TEEN AAHAAR MANTRA is designed by considering the complete needs of the body. For any individual to stay healthy and have a faster recovery from disease, he/she needs proper medicine. However, along with medicines, many other factors like sleep, exercise, sunlight, fresh air, food, fasting, liquid diet, thought process, obeying nature’s law, being in minimum conflict with nature, etc. play an important role. Taking all this into account, TEEN AAHAAR MANTRA is developed based on the 4 pillars.
1) SLEEP
2) EXERCISE
3) FOOD
4) THOUGHT PROCESS.

All the above pillars are important to stay healthy and they work on all or none phenomena, which means an improper application of any pillar will lead to less effectiveness of the remaining pillars even if they are properly followed. The need and application of these 4 pillars will differ according to age, sex, underlying disease, pregnancy, etc. Therefore, consult your homoeopathic doctor before you follow TEEN AAHAAR MANTRA PROTOCOL to understand what suits you best.

Below is a brief discussion on the general plan with a few instructions to follow TEEN AAHAAR MANTRA. Detailed description on why and how to follow it is described in the next section EXPLANATION OF TEEN AAHAAR MANTRA.

A) SLEEP:
One of the most important human behaviors and need of the body is sleep, which is also the most sacrificed pillar of health. Like a running car cannot be repaired unless it is halted, in the same way major repair of the wear and tear of the body cannot be carried out when awake.

Let’s see a few important rules below; others are provided in the next section EXPLANATION under the heading of sleep.
1. TIMINGS:
a) Sleep before 12 midnight and wake up before 7 am.
b) Sleep 45 minutes after having dinner
2) DURATION: On average 7 hours of sleep every day at one stretch at night.

B) EXERCISE:
Exercise or physical activity is the most neglected pillar in our life. People have the notion that calcium supplements, vitamin D tablets, protein powders, etc. can take the place of exercise but that is not true. Exercise is the only activity by which we can stimulate every body process (chemical reactions) and indirectly judge whether we are healthy or diseased. Exercise balances the energy input and output ratio, which has tremendous effect on the body

There are certain rules that we need to strictly follow while exercising so that it does not harm us. What suits our body best should be known before starting exercises. For some jogging or running can do more harm than good while walking may be the best for them. Additional details are provided in the next section EXPLANATION under EXERCISE heading

Let us see a few general rules for doing exercises.
a) WALKING followed by
b) YOGA
- In sequence of
    . Aasana, Pranayama, Meditation.

1) WALKING:
- Walking: 45 Minutes
    . Distance to be covered in 45 minutes.
         : Males: 5 kms, Females: 4 kms.
2) YOGA: 60 minutes, in a sequence of
    . Aasana: Stretching 25 minutes, followed by
    . Pranayama: Rhythmic breathing exercise 5 minutes, followed by
    . Meditation: 30 minutes.

FOLLOW ANY 1 PLAN FROM TYPES 1, 2, or 3 given below as instructed by your Homoeopathic doctor based on your age, body needs, pregnancy, capability, availability of time, and absence or presence of any underlying diseases. Time may vary from 45 to 90 minutes each day in the morning given the busy schedule of people. A minimum of 45 minutes of either yoga or walking or both is advisable daily with 1 day rest in a week but meditation can be done on that day also, if possible

The following are the 3 general plans.

1. YOGA only, every day for 60 minutes, in the sequence of
. Aasana: ……….. 25 minutes.
. Pranayama: … 5 minutes.
. Meditation: … 30 to 45 minutes.

2. Walking and Yoga, (W / Y) on alternate days
. Walking: 45 Minutes
     : Minimum distance to be covered in 45 minutes.
         Males: 5 kms, Females: 4 kms.
    : Meditation for 15 minutes.
. YOGA next day: 60 minutes, in a sequence of
    : Aasana: ……….. 25 minutes.
    : Pranayama: … 5 minutes.
    : Meditation: … 30 minutes.

3. Walking + Yoga (W + Y) same day.
. Walking: 30 minutes
. Yoga: 30 minutes.
    : Aasana. ………….. 15min.
    : pranayama. …. 5min.
     : Meditation. ….. 10 min.

Exercise should be carried out
a) After at least 7 hours of sleep on the previous night at one stretch
b) All physical activity along with yoga should be done before 9 am
c) Physical exercise should be carried out outdoors while yoga can be carried out indoors if not possible outdoors.
d) Until advice by your doctor do not drink any liquid during exercise.

C) FOOD (TEEN AAHAR MANTRA / TAM)
Our buying capacity should not decide our eating habits or what to eat, but what and how much to eat should be determined by
… Age.
… Gender.
… Weather condition of the place you live or work
… occupation
… Any underlying disease condition

Food keeps us healthy. Food cannot cure disease but by modifying eating habits and food, it may assist the treatment administered to cure and provide faster recovery to the patient

Eating too many times in a day may cause many diseases and cancer is one of them. Additional details are provided in the EXPLANATION section under the heading FOOD

How, when, and how much to drink water is detailed out in WATER section.

Let us look at a few characteristics of food and eating habits, the way it should be

Only 3 times the intake of caloric food in a day in the sequence of the following:
1) Breakfast: Quantity 25% of Lunch.
2) Lunch: Quantity 100%
3) Dinner: Quantity 50% of Lunch.

1) BREAKFAST:
a) General Plan (3+2+1+1): In a week
    . 3 days fruit.
    . 2 days any Indian breakfast.
    . 1 day milk + poha.
    . 1 day raw salad.
b) Timings: before 10 am and within 2 hours after waking in morning.
c) No buffet like breakfast only one item at a time.
d) Quantity 25% of Lunch.

2) LUNCH
a) General plan:
. Full meal: Chapati, Bhaaji, Daal, Rice
. Take lunch at interval of 4 hours after breakfast.
. Quantity 100% . Do not eat cooked and uncooked food together.

3) DINNER
a) Flush out time before dinner (3+3+2= 8 min).
. Shavaasan 3 min.
. Pranayama 3 min.
. Meditation 2min.
b) General plan:
. Chapati and Bhaaji only.
c) Timings: 8 hours after Lunch.
d) Quantity 50% of Lunch.

D) THOUGHT PROCESS
General view
Type of thought and for how long, has a tremendous impact on your brain and the entire physical body. Processing of thought involves activation of many areas of the brain, which may lead to emotions like excitement, happiness, sadness, depression, fear, etc. Emotions affect the rate of secretion of hormones in the body and influence the working of the autonomic nervous system (sympathetic and parasympathetic nervous system)

Along with many other systems in the brain, neuro-endocrine system is highly affected by the type of thought. The limbic system, along with other areas in the brain, is involved in our daily behavior, emotional response, reproduction, sexual behavior, shelter, eating habits, etc. The hypothalamus influences and controls many important functions of the body and forms the central controlling unit of the limbic system also. Limbic system, through hypothalamus and pituitary gland, has great influence on many hormone secretions, and working of autonomic nervous system (sympathetic and parasympathetic nervous system). Hypothalamus consists of many areas with 2 important ones being the reward area and the punishment area. Both these areas, if stimulated, influence the rate of secretion of hormones, which in turn has a great impact on the body function. The reward area is stimulated when we are happy while the punishment area is stimulated when we are sad, panicked, or fearful. Thus, the type of thoughts and emotions has a lot of impact on the hypothalamus and on limbic system functioning which can indirectly influence the rate of secretion of hormones, working of autonomic nervous system, etc. This in turn may have good or bad influences on many bodily functions. If the reward area is stimulated more than the punishment area every day, then, it is always good for us. If most of the time we remain sad, worried, panicked, etc. then the punishment area is stimulated with a bad impact on the body functions deviating the body process and causing many chronic diseases like diabetes, thyroid, high blood pressure, etc.

The following are a few points to be remembered:
a) Your thought and your behavior in a particular situation should match with one other and should be synchronized. Such types of thought get registered firmly in the brain
b) Present is not for brooding on the unpleasant occurrences of the past. The past is already over and now it is for learning in the form of experience. Too much brooding on the past experiences for a long time will keep stimulating the punishment area in the hypothalamus leading to hormonal imbalance and chronic diseases like diabetes, hypothyroidism, PCOD, etc.
c) Never live in the future but plan your future to be good by learning the lessons from the past and doing things in the present better. Pondering on the future will lead to waste of time and if not fulfilled, will lead to sense of failure and sorrow that may stimulate punishment area of the brain.
d) You cannot change your past or make your future 100% as per your wishes because it is influenced and depends on many factors that are not under your control. What 2 you have in life is only the present. Accepting this fact will build up your patience, save your present time, and make you more sensible
e) Never try to gather excess knowledge that is not related to your profession. This will give you confidence in dealing with activities related to your profession and your brain will be occupied by 1type of thought. Your brain will be quick in solving the problems in your profession because processing will be much faster.
f) Happiness and sadness are the perception of the mind in which no change occurs in the surroundings, but it is a feeling which is generated internally due to stimulation by external factors. For e.g., in the rainy weather for college students, it is great fun (happiness), but maybe for some working people, it is a hurdle to reach the office in time (frustration and sadness). It is all about your past experiences, present situation, and your perception of the present situation that makes you happy or sad.

So, as far as possible live in the present, gather information and knowledge pertaining only to your profession and do not fritter away your time by overthinking.

Meditate every day so that your brain and mind are balanced to cope with daily stress. We cannot decrease the stress of life, but we can be mentally strong and can decrease the impact of stress on the mind and body

DO’S AND DON’Ts.
Some important instructions that should be followed with TEEN AAHAAR MANTRA lifestyle are detailed in the EXPLANATION section along with reasoning. You can also consult a Homoeopathic doctor to know more about it, while a few are mentioned below
1) SALT : Only in Bhaaji and Daal /curry, avoid in Rice and Chapati. Saltfree breakfast is recommended for people with high blood pressure.
2) SUGAR : Avoid eating sugar/sweets every day, can eat only once a week.
3) GHEE : Desi cow ghee can be used (1 spoon in Daal every day).
4) PACKAGED FOOD : As far as possible do not consume packaged food at all like biscuits, diet biscuits, chips, cold drinks, packed dry breakfast, etc.
5) CHAPATI : FLOUR made from mixture of wheat + naachni, soyabean, makai, and jowari can be used if not contraindicated. Do not put oil or salt in the flour. Do not worry about Gluten unless you are allergic to it.
6) Never eat uncooked food (salad, fruits, etc.) along with cooked food.
7) Clear your bowels and bladder before exercise or yoga.
8) Drink normal room temperature water between breakfast - lunch and lunch- dinner when you feel hungry. Drink around 2 to 3 liters of water per day as per the season and needs of your body and advised by your homoeopathic doctor
9) Never go for exercise in the morning on an empty stomach. Eat 2 dates before going for a walk, avoid tea, coffee, green tea, etc.
10) DIET has been designed in such a way that it will take care of your daily body 2 requirements of WATER, VITAMINS, MINERALS, PROTEIN, FAT, CARBOHYDRATE, and ENERGY needs of the body.
11) No need for any supplements like appetizers, energy boosters, multi vitamins and minerals, unless advised by your Homoeopathic physician.
12) As far as possible keep the timings for food intake same every day with little fluctuation in some daily activities like sleeping, waking up in the morning, exercise, breakfast, lunch, dinner, etc
13) Hunger is not the signal to consume food, but it is a sign that your blood glucose level is nearing the lower level (if you are not on any medication). Do not eat food at that time, let the body activate the path to utilize stored food in the body in the form of fat and convert it into glucose.
14) Food maintains health. Medicine cannot give health, but cures disease and health returns automatically. Food cannot cure disease alone, but it can assist medicines to cure disease faster. There is no scope for medicine when you are in a healthy state.

USEFULNESS AND PHILOSOPHY OF ABOVE PLAN
1) Following TEEN AAHAAR MANTRA leads to development of PATIENCE and PUNTUALITY in the life and of the body
2) Body will know when it must: SLEEP, WAKE UP, GET FOOD, EXERCISE ETC. This will help maintain the biological clock, circadian cycle, and wake –sleep cycle rhythm.
- This will decrease chaos in the body.
- Balance between hormone secretion and nervous control will be well maintained because of balanced circadian cycle and other cycles and rhythms.
3) It helps one be in least conflict with nature
4) Well control of body weight, helps minimize or avoid diseases like Infertility, PCOD, PCOS, Menopausal Syndrome, Insomnia, Digestive Problems, Obesity, IBS, Constipation, Sleep Disorder, Indigestion, Acidity, High Blood Pressure, Diabetes along with many other auto immune and hormone imbalance diseases.

Kindly read the section EXPLANATION to get more information on the 4 pillars, Sleep, Exercise, Food, Thought process and the factors influencing them with the scientific reasoning.

FASTING.
Fasting has a very important role to play in one’s life but again it must be introduced in practice only and only after consultation with your Homoeopathic doctor. The doctor can plan as to how much, when, and what type of fasting (food, hearing, speech, vision) and how to carry out so that it will suit you best without creating any stress. Detailed explanation and types of fasting are mentioned with reasoning in the EXPLANATION section under FASTING.

NOTE.
Everyone’s body is different, and it is not necessary that everyone requires the same 2 lifestyle. Above is a general protocol. Consult your HOMOEOPATHIC DOCTOR to know the protocol that will suit you the best

Also understand which 5 minutes exercise during your working hours will help avoid or minimize present or future occupational diseases.

Meet your Homoeopathic doctor before you fall sick, rather than after contracting chronic disease. Know what rectification is needed in your lifestyle so that your body process does not get deviated from normal leading to incurable chronic diseases

You can take a printout of TEEN AAHAAR MANTRA for your quick reference in which salient points are covered.

TO KNOW ABOUT MORE BENEFITS OF THE ABOVE PROTOCOL AND DETAILED EXPLANATION, PLZ CALL

DR SANJAY G. CHAUBE Homoeopathic Consultant ON 8356938355 or subscribe and watch videos on you tube channel.