International Self Care Day 2025: Here's a reminder that it’s time to bring the focus back to daily self care. According to Ayurveda one simple and healthy act, done regularly, paves way for real healing. Here are some small, daily rituals that can help to recharge your body, soothe your nerves, and promote good health, without stress or spending a lot of money.
Make self-care a daily habit Between juggling morning alarms, household chores, and back-to-back meetings, you barely get time to breathe, let alone take care of yourself. Stress becomes your default setting. And when you finally get a break, self-care is often reduced to a long nap or a rushed salon visit. The truth is, the problem isn’t you, it’s what you’ve been told self-care looks like. Over time, it’s become something you ‘treat’ yourself to when there’s time. But for Ayurveda, self-care isn’t a reward, it’s a daily habit. Something you do regularly. If you’re ready to slow down and reconnect, here are some Ayurvedic self-care rituals to help you begin (Images: Canva)
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Start your day with copper water Not all health fixes need planning or products, says Dr R Govindarajan, Chief Innovation Officer at Kapiva. “It’s not about luxury or long hours, true self-care is about feeling good. And it starts with the simple things you do every day.” He adds, "Fill a copper jug with water at night. Drink it warm when you wake. This old-school practice is known to flush out toxins, improve digestion, and energise you. Copper balances the body’s doshas and improves metabolism.” It’s basic, but deeply balancing.
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Scrape your tongue clean Remember how your grandmother had that little metal loop in the bathroom cabinet? That’s a tongue scraper. A quick scrape each morning removes overnight buildup from the tongue, freshens breath, and kickstarts digestion. “It’s one of Ayurveda’s smallest, smartest habits,” Dr Govindarajan explains. If you’ve never tried it, you’ll wonder why you waited.
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Drop warm ghee in your nose Dry sinuses, fuzzy mind, constant sneezing? A drop of warm ghee in each nostril, called Nasya, can work wonders. It moisturises the inner nose, clears the head, and protects from dust and allergens. “It sharpens clarity and supports focus,” says Dr Govindarajan. A bit odd at first, but surprisingly effective once it becomes routine.
Rub warm oil on your skin A light massage with sesame or coconut oil on your feet or joints takes under five minutes. But it can calm the nervous system, reduce stiffness, and make your evenings feel restful. “Even short massages improve circulation and ease fatigue,” notes Dr Govindarajan. It's not indulgence, it’s nourishment through touch.
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Brew a gentle midday tea No need for protein shakes or caffeine jolts. Try a cup of warm cumin, coriander, and fennel tea. Or sip ginger with honey. These simple herbs aid digestion, reduce bloating, and bring a soft sense of alertness without overdoing it. “Your gut stays calm, your mood stays steady,” adds Dr Govindarajan.
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Breathe through alternate nostrils If you often feel frazzled at 4 p.m., instead of reaching for another snack or scrolling mindlessly, try Nadi Shodhana. This age-old breathing method resets your system in minutes. No mat, no timer, just sit, close one nostril, breathe, and switch. “It’s one of the most accessible tools to manage stress,” Dr Govindarajan says.
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Swish oil while multitasking Swishing coconut or sesame oil in your mouth for 2–5 minutes, while showering or folding clothes, is called oil pulling. It’s great for oral hygiene, strengthens gums, and can help detox your mouth naturally. “It’s easy and powerful,” says Dr Govindarajan. Think of it as mouthwash that also boosts gut health.
Rise with the sun Waking up early doesn’t mean 4 a.m. yoga. It simply means syncing with daylight. Open your windows, let the morning sun hit your skin, and notice how it gently lifts your energy. “Sunlight sets your internal clock,” says Dr Govindarajan. It balances hormones and digestion, without you needing to do anything.
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Eat slowly, without screens Ayurveda believes digestion starts in the mind. It means sitting down to eat, chewing properly, and leaving your phone aside. “Eating in silence or with awareness improves Agni, your digestive fire. It sounds simple, but this one shift can ease bloating and bring back joy to your meals,” says Dr Govindarajan.
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Wind down with ritual A cup of warm milk with nutmeg, a few deep breaths, or even rubbing oil on your feet—small things that signal to your body it’s time to rest. “Even five minutes of a calming routine tells your system it’s safe to sleep,” says Dr Govindarajan. The best part? You’ll actually feel rested. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
