The Role of Ayurveda in Weight Gain

Looking for weight gain? Some may think that weight gain is an easy process as it is simply adding calories to your diet. But achieving a healthy weight gain can be a challenge as one has to fulfill the body’s requirement for minerals and vitamins. 

Gaining weight while the body is deprived of minerals and vitamins is not a healthy weight gain. Being underweight is as challenging as being overweight or obese. As both can invite wide range of health problems. 

Hence, it is important to maintain a balanced body weight for overall health of an individual. An ideal body weight or a fit body reflects the overall well-being of an individual.

 

Why gain weight?

Reasons for weight loss is known to most of us but not reasons for weight gain. Let us learn some factors for weight gain. 

·         Impact on health – Being underweight can make you feel weak. Mostly people who are underweight complain of fatigue, irregular periods (menstrual cycle), and issues with skin and teeth health. 

·         Sports person – People who are into sports especially athletics, need to gain muscle mass to improve their performance. 

·         To change the look - Some may look for weight gain to look better. 

·         Recovery from illness – Gaining weight can help people recover from serious illness or people who underwent surgical procedure.  

 

Weight gain and Ayurveda  

Ayurveda classifies everything into three doshas i.e vata, pitta, kapha. The problem in the body arises when either of the doshas are not in harmony. While looking for weight gain, the kapha dosha plays a crucial role. The function of kapha dosha is to lubricate the body and gives structure. A body that is underweight indicate imbalance of kapha dosha.  

Unlike modern approach, gaining weight through Ayurveda includes all aspects and is tailored individually. Ayurvedic weight gain supports overall well-being of an individual. Ayurvedic approach for weight gain includes dietary changes, lifestyle modification, herbal formulation and certain ayurvedic therapies. 

Ayurvedic approach for weight gain nourishes the body, improves digestion and promotes healthy muscle growth.

 

Role of Ayurveda in weight gain 

Identifying the Root Cause: Ayurveda assesses imbalances in doshas to identify the root cause for weight issues. Particularly Vata dominance can often lead to a lean body type, poor appetite, and difficulty gaining weight. Stress, weak digestion, and insufficient nourishment are also common contributors which need to be addressed.

 

Balanced meals: Nourishment is key to building healthy tissues (Dhatus), especially the final tissue, Ojas, which enhances strength and immunity.

·         Focus on nutrient-dense, easily digestible, nutritious, balanced meals.

·         Include whole grains like rice, wheat, millets, full-fat dairy, nuts, seeds, and root vegetables.

·         Add natural sweeteners like honey/jaggery in moderation.

·         Incorporate ghee and oils like sesame or coconut for healthy fats.

·         Eat freshly cooked meals and avoid processed/packaged stale foods.

·         Eat meals at consistent times, with the largest meal at midday when Agni (digestive fire) is strongest.

 

Strengthen Agni : Strengthening Agni ensures the body can fully benefit from nourishing foods, making it a critical step for sustainable weight gain.

·         Eat warm, freshly cooked meals to ease digestion.

·         Avoid cold, raw, or refrigerated foods and drinks.

·         Use digestive spices like cumin, ginger, fennel, black pepper, and coriander in meals.

·         Consume nutrient-dense, sweet-tasting foods like ghee, milk, rice, dates, and bananas.

·         Include sour foods like yogurt (in moderation) and lime to stimulate digestive enzymes.

·         Avoid incompatible food combinations like milk with citrus fruits.

·         Drink warm water or herbal teas (e.g., ginger tea) during meals.

 

Herbal remedies: Ayurveda employs herbs to improve digestion, enhance tissue growth, and nourish the body:

·         Ashwagandha (Withania somnifera): Promotes muscle mass and strength.

·         Shatavari (Asparagus racemosus): Nourishes tissues and supports hormonal balance.

·         Vidari Kand: Known for its rejuvenating and anabolic properties.

·         Pippali (Long Pepper): helps boost metabolism and improves nutrient absorption.

·         Chyawanprash: A Rasayana (rejuvenating herbal jam) for vitality and nourishment.

 

Yoga and Pranayama: Yoga and Pranayama help the body in many ways including weight gain for lean people.

Yoga for Weight Gain- Practice yoga poses that focus on building muscle strength and mass.

·         Bhujangasana (Cobra Pose): Stimulates appetite and digestion.

·         Matsyasana (Fish Pose): Strengthens the endocrine system.

·         Vrikshasana (Tree Pose): Enhances focus and grounding.

Pranayama:

·         Anulom Vilom: Balances the nervous system and improves nutrient assimilation.

·         Bhramari: Calms the mind, reducing stress-related underweight issues.

·         Kapalabhati: Stimulates digestion and metabolic functions.

 

Lifestyle modification Daily Routine (Dinacharya):

·         Wake up early, ideally during Brahma Muhurta (before sunrise).

·         Perform Abhyanga (self-massage with warm oil) to nourish tissues and reduce stress.

·         Maintain regular sleep and eating schedules to align with natural circadian rhythms.

·         Follow Seasonal Regimens (Ritucharya). Adjust diet and lifestyle according to seasonal changes for optimal health.

·         Follow regular exercise regimen according to your body type (dosha) and individual needs, ensuring a balanced approach to promotes healthy weight gain.

 

Stress management: Stress and Emotional imbalances can disrupt digestion and lead to improper eating habits. Use following strategies to manage stress and emotions:

·         Practice mindfulness while eating, paying attention to eating and relishing your meal.

·         Use herbs such as Ashwagandha and Brahmi to reduce stress and anxiety.

·         Regularly meditate to foster emotional resilience and promote self-awareness.

 

Panchakarma for weight gain: Detox and Rejuvenation: Panchakarma therapies cleanse the body, enhance digestion, and prepare it for better nutrient absorption. Key Therapies which are helpful are:

·         Abhyanga: Warm oil massage to nourish tissues and balance Vata.

·         Shirodhara: Oil poured on the forehead to reduce stress and promote relaxation.

·         Basti (Medicated Enema): Pacifies Vata and supports nutrient assimilation.

·         Virechana (Purgation Therapy): Balances Pitta for improved digestion.