The world's ageing population rate has increased over the years. Higher life expectancy has led to challenges with old age, cognitive decline, functional disability, and reduced quality of life. The focus has shifted from longevity to leading a healthy lifestyle.

Science has given prominence to several ways that enable the maintenance of physical capacity, retention of functional independence, preservation of mental and emotional well-being, and keeping a socially active life.

Ayurveda has long emphasized the ways of healthy living and ageing, as maintaining the health of an individual has always been the primary focus of this science. The regimens recommended by Ayurveda, when adopted judiciously, can go a long way in healthy ageing.

Here are a few Ayurveda-recommended tips for graceful ageing.

Wake up before sunrise

Waking up at "Brahma Muhurta" or approximately an hour and a half before sunrise normalizes the circadian rhythm, stabilizing hormonal balance, improving metabolic functions, and reducing oxidative stress.

Stretch

Light stretching exercises, as much as the body allows, or a gentle walk in nature, keep the body active, body fat in check, and protect the muscles.

Breathe

Different Pranayamas, including Nadi shodhana, help in regulating the nervous system, reducing stress, and maintaining cognitive functions.

Rasayana: the Ayurvedic elixir of life

Physician-prescribed medicines that help boost immunity, improve muscle and joint health, maintain cellular rejuvenation, and keep the mind sharp.

Abhyanga: Oil up

A warm oil massage goes a long way in keeping skin looking young, joints from creaking, and getting that good sleep. A whole-body massage is always recommended, but just a few drops over the vertex of the head, into the ears, and into the feet also works just fine.

Nasya: Feed your senses

Nasya refers to instillation of oil drops into the nose. A drop of sesame oil can nourish all the sense organs, making vision sharper, helping breathe easier, strengthening the gums & teeth, and maintaining scalp and hair health.

Eat food that is also medicine

Usage of ghee in food provides antioxidants, joint lubrication, and enhances nutrient absorption. A small quantity of ghee every day can go a long way in keeping a person mobile in their older years.

Eat the right way

Not just the quantity and quality of food but the way it is processed, the frequency at which it is consumed makes a large impact on health. Eating frequently while the previously consumed food has not been digested will lead to an increase in the production of metabolic toxins. It also impairs absorption of food and accelerates the aging process.

Periodic Panchakarma: Reset naturally

Scheduling a detoxification session with Panchakarma helps fight free radicals, thus slowing the aging process and keeping a person away from disease. Undergo treatments such as Vamana (therapeutic emesis) in the months of March – April or Virechana (therapeutic purgation) in September – November or Basti (enema) in July- August, as directed by the physician.

Achara Rasayana: Be kind, stay young

Live life with compassion, kindness, mindfulness and modesty. This helps in lowering emotional and psychological strain, regulating the nervous system, and reducing oxidative cellular damage. It also enhances memory and emotional resilience as one grows older.

Age does not mean that a person becomes weak.

Ayurveda gives us excellent ways to remain healthy. Adopting a few of these practices in daily life results in living life with joy and independence during old age.

By Dr Meghana K A, Assistant Professor, Department of Kayachikitsa, SDM College of Ayurveda, Udupi.

(Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice.)

Polycystic ovary syndrome has long been explained through hormonal imbalance alone. But Dr. Rima Dada, Professor at the Laboratory for Molecular Reproduction and Genetics, Department of Anatomy, AIIMS Delhi, says that's incomplete. "Not only has hormonal imbalance been seen, but recent studies have shown there are many other factors, like mitochondrial dysfunction, inflammation, sleep irregularities, which further compound the problem for hormonal imbalance," she said. "And in all these, we have seen that yoga had a lot of effect at every angle."

Catching it early changes everything

Dr. Dada draws a sharp line between early and late intervention. "If very late patients come, like suppose they come at 30-35, they are different, they are not adolescent. Then we have to give them insulin sensitizing drugs, anti-androgenic drugs. Testosterone has increased, we will manage infertility," she said. "But if we get hold of yoga beforehand, we can tackle all the problems."

Her recommended practice includes Surya Namaskar and simple asanas like the butterfly pose and Viparita Karani, along with Bhramari and a focus on pranayama. "It has been seen that there is a lot of balance in hormonal levels, and menstrual regularity comes," she said. "Testosterone levels, the number of main hormones, their number also normalizes."

Also Read: PCOS and Nutrition: Why Eating Healthy Is About Balance, Not Cutting Foods

The science behind it

Dr. Dada points to two mechanisms. "It normalizes the function of the defects of the fetus," she said, and separately, yoga raises sex hormone-binding globulin, or SHBG, which has an inverse relationship with inflammation. "As the inflammation increases, the amount of steroid hormone-binding globulin decreases. Yoga has a very important role in reducing inflammation. And as the inflammation decreases, the levels of steroid hormone-binding globulin increase, due to which the amount of free testosterone in the circulating blood decreases." That drop, she said, is what reduces "the severity of acne, hair fall, unwanted hair on the face and other places." She added that FSH and LH levels normalize over time as well.

She also connects yoga to cellular-level repair. "There is oxidative stress, mitochondrial damage, which disturbs ovarian function and oocyte function, which is also normalized," she said. "There is a lot of improvement in ovarian function."

Insulin, gut bacteria and sleep

On metabolism, Dr. Dada said regular yoga lowers insulin levels in women with PCOS who often carry excess weight and insulin resistance. "The function of the insulin receptor in the downstream genes improves," she said, which helps regulate both carbohydrate and lipid levels. A 12-week metabolomic study by her team, she said, found that metabolite levels began normalizing with regular practice.

Her most recent finding looks at gut bacteria. "There are many bacteria in the gut microbiome which are associated with increased diabetes and testosterone levels. The number of harmful bacteria in the gut microbiome decreases. And the number of beneficial bacteria which reduce inflammation and oxidative stress increases," she said. She also linked yoga to higher melatonin and antioxidant levels and a better-regulated sleep-wake cycle, which she said "improves our hormonal and immune function."

Her bigger ask

"Yoga acts on multiple levels," Dr. Dada said. "We can regulate insulin levels. We can regulate sleep and stress. We can reduce inflammation. We can regulate hormones." She went further, suggesting yoga belongs in school curricula altogether. "If we put it in the school curriculum, then maybe this problem will never arise." She pointed to academic stress in children as part of the reason.

Imagine your body as a state-of-the-art hybrid car. It is designed to run effortlessly on two fuel sources: glucose (gasoline) from your kitchen, and ketones (electricity) from your stored fat. Yet, most of us drive this magnificent machine with our foot glued to the gas pedal, constantly refueling. By eating from dawn until midnight, we have welded the fuel switch shut.

This is the essence of metabolic flexibility—your body’s innate ability to seamlessly switch between burning carbohydrates and burning fat based on availability. Today, we face a modern crisis: a generation trapped in metabolic stiffness. We are surrounded by caloric abundance, yet starved of cellular vitality.

The overfed and Under-Energized - a striking modern paradox: we are overfed, yet cellularly starved.

Globally, over 890 million adults live with obesity, while over 1 in 3 adults in nations like the US have prediabetes. We eat to gain energy, but feel chronically exhausted. Why?

The root cause lies in our cellular kitchen. Every time we graze, insulin spikes, acting like a strict warehouse manager that locks the fat stores and forces the body to use incoming glucose. When you eat constantly, your cells get bombarded. Over time, the mitochondria—the powerhouses of your cells—become overwhelmed and "burnt out" by the endless influx of fuel. They lose the ability to burn fat.

This matches the Ayurvedic concept of Ama (toxic, undigested metabolic residue). When the digestive fire (Agni) is never allowed a break, the fuel sits, stagnates and creates metabolic sludge.

What Happens Inside When You Stop Eating?

When you step away from the dinner table, your body triggers a brilliant, step-by-step biological cleanup:

[0-4 Hours] -> [4-16 Hours] -> [16-24+ Hours]

Glucose Spike, Glycogen Exhaustion Autophagy & Ketosis

(Insulin Rises) (Fat Burning Begins) (Cellular Cleanup)

• The 12-Hour Mark (The Switch): Your liver's glycogen (stored sugar) runs low. Your body finally flips the switch to fat-burning mode, releasing fatty acids into the bloodstream.

• The 16-Hour Mark (The Cleanup): This is where magic happens. Your cells initiate autophagy (literally "self-eating"). Winning the Nobel Prize in Medicine in 2016, this process describes how your cells clean house, recycling damaged proteins and worn-out mitochondria into pristine, new energy.

In Ayurveda, this cellular recycling is the exact definition of Langhana (lightening therapy)—using the absence of food to digest internal toxins (Ama).

Your Kitchen: The Metabolic Pharmacy

You do not need an expensive wellness retreat to build metabolic flexibility. Your kitchen cabinet holds the exact tools needed to stoke your digestive fire (Deepana) and ease the transition into fasting:

• The Insulin Sensitizer: Cinnamon (Twak). Studies show that less than a teaspoon of cinnamon a day can significantly improve insulin sensitivity, making your cells more receptive to glucose and easing the transition into a fasting window.

• The Mitochondrial Fuel: Ginger (Shunti) & Black Pepper (Maricha). Brewed into a warm tea during your eating window, this classic Ayurvedic combination boosts thermogenesis—the body's natural fat-burning mechanism.

• The Cellular Protector: Turmeric (Haridra). Paired with a pinch of black pepper to increase absorption, its active compound, curcumin, fights the low-grade cellular inflammation caused by metabolic stiffness.

• The Practical Roadmap - To retrain your metabolic engine, start with a simple 14:10 circadian fast. Finish your dinner by 7:00 PM and do not eat breakfast until 9:00 AM. Drink only warm water or herbal teas in between. This gives your liver a full 14 hours to rest, clear out sugar, and gently dip its toes into fat-burning waters.

Fasting is not about deprivation; it is about self-preservation. By giving your body a break from digesting the outside world, you grant it the ultimate luxury: the time to heal itself from within.

The author is Dr. Muralidhar R Ballal, Associate Professor, SDM College of Ayurveda, Udupi, Karnataka. He is also Member Scientific Advisory Board, Pharmacopoeial Commission for Indian Systems of Medicine & Homeopathy, AYUSH, Government of India.

(Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice.)

The 11th Ayurveda Day, celebrated on September 23, 2026, was marked by highlighting the growing burden of lifestyle diseases and the importance of preventive healthcare.

This year’s theme for Ayurveda Day is “Ayurveda for a Healthier Tomorrow”. Therefore, discussions focused on Ayurveda, research, healthcare, innovation, and the growth and development of the Ayush sector.

Diseases like diabetes, obesity, high blood pressure, stress, and sleep problems have become the perils of a modern lifestyle. Ayurveda is being placed around preventive healthcare and healthy living to curb lifestyle disorders.

Ayurveda's Focus On Preventive Healthcare

Speaking virtually at the 11th Ayurveda Day 2026 programme in Nagpur, Maharashtra, Shri Prataprao Jadhav, Minister of State (Independent Charge), Ministry of AYUSH and Minister of State, Ministry of Health and Family Welfare, spoke about the importance of maintaining a healthy lifestyle.

He said, "Today, the entire world is grappling with lifestyle-related diseases—diabetes, obesity, high blood pressure, mental stress, insomnia, and the problems of old age. The solution does not lie solely in medicines. The solution lies in our Ayurveda-based lifestyle."

Jadhav also spoke about Ayurveda's emphasis on preventing illness before it develops, mentioning factors like healthy daily routines, seasonal practices, nutrition, sleep, yoga, and harmony with nature.

Focusing on preventive healthcare, Jadhav highlighted the traditional Ayurvedic principle, “Preservation of health for the healthy, and alleviation of disorders for the diseased."

Also read: Ayushman Bharat Turns 8: PM Modi Highlights Record Savings On Medical Expenses

Push On Traditional Medicine Growth

Vaidya Rajesh Kotecha, Secretary, Ministry of Ayush, addressed the audience, talking about key areas related to Ayurveda and the Ayush sector, including healthcare delivery, research, quality, innovation and the development of Ayush systems.

The launches included Safety Dossiers on Gokshura (Tribulus terrestris) and Chandrasura (Lepidium sativum); Standard Treatment Guidelines on Skin Disorders; the “Ayush Services Sector” report; “From Traditional Wisdom to Global Leadership: Ayush Vision 2030”; the Status Report on Ayush-related Inventions in India; and the CCRAS–AGNI Assessment Scale Web Portal.

These initiatives covered areas including safety and quality, clinical guidance, strategic planning, innovation and intellectual property, and the assessment of Ayurvedic practices, further strengthening the base of evidence-based Ayush sector and its future.

He highlighted major developments in the Ayush sector, including the establishment of the WHO Global Traditional Medicine Centre in Jamnagar, the expansion of the Ayush industry, advances in traditional medicine classification under ICD-11, the development of 200+ BIS standards, the Ayush Quality Mark and the growing body of research and global collaboration in traditional medicine.

Also read: Ayush Ministry, IndiaAI Join Hands To Boost AI-Driven Innovation In Traditional Medicine

Ayurveda Day's Permanent Date

This has also been a significant change in when Ayurveda Day will be celebrated every year. September 23 has now been designated as the permanent date for Ayurveda Day every year, replacing the earlier practice of observing it on Dhanteras or Dhanvantari Jayanti, whose date changes annually according to the lunar calendar. The Government of India notified the change through a Gazette notification in March 2025.

The Ministry of Ayush said the fixed date is intended to give Ayurveda Day a consistent identity in India and on the global level. September 23 was selected partly because it coincides with the autumnal equinox, when day and night are nearly equal, symbolising balance in nature and aligning with Ayurveda's principle of equilibrium.