Ayurvedic and Yogic Daily Routine for Managing Lichen Planus
Introduction:
Lichen planus is a chronic inflammatory condition affecting the skin and mucous membranes.
Ayurveda and Yoga provide a holistic approach to managing this condition by focusing on
balancing the tridoshas (Vata, Pitta, Kapha), reducing inflammation, and supporting the immune
system. This daily routine integrates dietary choices, lifestyle practices, and specific exercises to
alleviate symptoms and promote overall well-being.
Morning Routine
1. Wake-Up (5:00-6:00 AM)
– Mantra/Positive Affirmations: Begin the day with calming affirmations or a mantra to
reduce stress and set a positive tone.
– Hydration: Drink a glass of warm water with a teaspoon of neem juice or a pinch of
turmeric to detoxify and reduce inflammation.
2. Oil Pulling (5:15-5:25 AM)
– Swish 1 tablespoon of coconut or sesame oil in your mouth for 5-10 minutes. Spit it out and
rinse with warm water.
3. Tongue Scraping (5:25-5:30 AM)
– Use a tongue scraper to remove toxins from the tongue, aiding digestion and oral health.
4. Yoga and Pranayama (5:30-6:15 AM)
– Asanas: Focus on poses that promote relaxation and improve circulation:
– Uttanasana (Standing Forward Bend)
– Tadasana (Mountain Pose)
– Bhujangasana (Cobra Pose)
– Viparita Karani (Legs-Up-the-Wall Pose)
– Pranayama: Practice Nadi Shodhana (Alternate Nostril Breathing) and Sheetali (Cooling
Breath) to balance the doshas and reduce heat in the body.
5. Meditation (6.30-7:00 AM)
– Engage in mindful meditation or practice Japa (repetitive chanting) to calm the mind and
manage stress.
6. Herbal Tea (7:00-7:15 AM)
– Drink Good Day Tea or an infusion of turmeric, ginger, and tulsi to support immune function and reduce
inflammation.
Breakfast (8:00-8:30 AM)
– Food: Opt for a warm, nourishing breakfast like a bowl of rice porridge or oat porridge
with ghee, and include fruits like apples or pears. Avoid sour and spicy foods.
Mid-Morning (10:00-10:30 AM)
– Water Infusion: Drink water infused with cucumber slices and mint leaves to stay
hydrated and support skin health.
Lunch (12:00-1:00 PM)
– Food: Have a balanced meal with whole grains (like chapati, quinoa or brown rice), lean proteins
(like mung beans or lentils), and a variety of cooked vegetables. Use spices like coriander,
fennel, and turmeric for their cooling and anti-inflammatory properties.
Afternoon Routine (2:30-3:00 PM)
– Herbal Drink: Sip on a warm infusion of coriander seeds, cumin seeds, and fennel seeds
to aid digestion and detoxification.
– Short Walk: Take a 10-15 minute walk to improve circulation and reduce stress.
### Evening (5:00-6:00 PM)
Herbal Tea:
– Drink Good Day Tea or an infusion of turmeric, ginger, and tulsi to support immune function and reduce
inflammation.
Yoga or Exercise (6:00-6:15 PM)
– Engage in gentle physical activities like walking or restorative yoga. Focus on poses that
promote relaxation and reduce stress, such as Shavasana (Corpse Pose) and Supta Baddha
Konasana (Reclining Bound Angle Pose).
Dinner (6:30-7:00 PM)
– Food: Keep dinner light and easy to digest. Opt for a bowl of steamed vegetables or a
simple dal (lentil soup). Avoid heavy, fried, or spicy foods.
Bedtime Routine
1. Herbal Tea (9:00-9:15 PM)
– Drink warm milk with a pinch of turmeric or cardamom to promote relaxation and support
skin health.
2. Meditation or Relaxation (9:15-9:30 PM)
– Practice deep breathing exercises or guided relaxation to wind down and prepare for sleep.
3. Sleep (10:00 PM)
– Aim for 7-8 hours of restful sleep. Ensure your sleeping environment is dark, quiet, and cool.
Additional Tips
– Hydration: Maintain hydration throughout the day with warm or room-temperature water.
– Avoid Triggers: Identify and avoid foods and substances that trigger flare-ups, such as
spicy foods, sour fruits, and stress.
– Stress Management: Incorporate regular stress-reduction techniques like meditation, deep
breathing, and gentle yoga.
– Skincare: Use natural, gentle skincare products and avoid harsh chemicals that may irritate
the skin.
– Sun Protection: Use sun protection to avoid exacerbating skin conditions.
Do’s and Don’ts
Do’s:
– Follow a Balanced Diet: Emphasize anti-inflammatory foods, cooling herbs, and well-
cooked meals.
– Stay Hydrated: Drink plenty of water and herbal infusions.
– Practice Gentle Yoga: Engage in restorative yoga and breathing exercises to manage
stress.
– Use Natural Skincare: Choose products with soothing and healing properties.
Don’ts:
– Avoid Processed Foods: Steer clear of processed, fried, and spicy foods.
– Limit Exposure to Irritants: Avoid exposure to harsh chemicals, allergens, and excessive
sun.
– Reduce Stress: Avoid stress-inducing activities and environments.
– Skip Dairy and Sugary Foods: Minimize consumption of dairy, sugar, and gluten if they
trigger symptoms.
Conclusion:
Managing lichen planus through Ayurvedic principles and Yogic practices offers a holistic
approach to health and well-being. This routine emphasizes balancing the tridoshas, reducing
inflammation, and supporting the immune system through mindful living, a balanced diet, and
gentle exercises. By integrating these practices into daily life, individuals with lichen planus can
achieve symptom relief and enhance their overall quality of life.
