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DEDICATION

To Hippocrates, Galen & Ibn Sina whose world view enabled them to combine
philosophical principles with scientific methodology to develop medicine that
understood the composition of the human body, mind and soul. We salute you for
blessing humanity with a science of medicine and the art of care.

A PRODUCT OF THE IBN SINA INSTITUTE OF TIBB

The ‘Ibn Sina Institute of TIBB is a non-profit organization operating as a trust

(waqf). The Institute was founded by the Bhikha Family Trust and is supported
academically by Hamdard University (Pakistan) and Jamia Hamdard University,
India.

Copyright © 2006 Ibn Sina Institute of Tibb

All rights reserved. No part of this may be reproduced or transmitted in any form or
by any means, electronic or mechanical, including photocopying, recording, or by
any information storage and retrieval system, without permission in writing from the
publisher.

Published by the Ibn Sina Institute of Tibb

14 Lautre Road, Stormill, Ext 1, Roodepoort,
South Africa
Email: [email protected]
Website: www.tibb.co.za

Photographer: Astrid Kragolsen-Kille

www.astridkille.co.za

Stylist: Robyn Wilkinson

Design & Layout: Fab Designs

Printed in South Africa

By Logo Print
ISBN 0-620-34835-6
First Edition (5000 copies)

Revised Electronic version – November 2013

1
About the Author

Dr Rashid Bhikha is passionately involved in improving the level of healthcare in

Southern Africa. To this end he has pioneered the development and spread of
Unani-Tibb medicine - a low-cost solution with a philosophy of self-responsibility and
sustainability. Starting off as a qualified pharmacist he built up Be-Tabs
Pharmaceuticals into the largest privately owned generic manufacturer in South
Africa. Inspired by his personal experiences of the philosophy of Tibb medicine he
founded the Ibn Sina Institute of Tibb, a non-profit organization, for the promotion
and training of Tibb in South Africa. Amongst the many training activities at the
Institute, he also heads the training of Unani- Tibb at the School of Natural Medicine
- University of the Western Cape. His recently completed PhD (Education) explores
the integration of Unani- Tibb into the practice of medical doctors and primary
healthcare nurses as a solution to meet the challenges facing healthcare in the
country.

While his active clinics in rural and township areas prove the efficacy of Tibb
medicine, he continues his vision to develop an awareness of living a lifestyle that is
empowering and health embracing. As a member of the Allied Health Professions
Council of South Africa he is active in promoting the understanding and legislation of
complementary and alternate medicine. In addition to the many papers he has
presented locally and internationally, he is also the author of Tibb - Traditional Roots
of Medicine in Modern Routes to Health and Cooking for Your Body Type which he
co authored with his daughter. Dr Bhikha has four children, ten grandchildren and
lives in Pretoria with his wife.

2
 Foreword
Of the many challenges facing mankind in this millennium, one of the most important
is the availability of effective and affordable healthcare. Whilst the computer age of
the last fifty years has added great value to many spheres of life, unfortunately its
contribution to healthcare has been far from ideal. Technological advancement in
modern (that is, Western) medicine has contributed to efficient diagnostic
techniques, amazing surgical procedures and impressive emergency care, but
unfortunately the holistic, body mind and soul approach to general healthcare has
been lost. This is obvious from the enormous and increasing interest in
complementary and alternative medicine.

In addition to concerns about the effectiveness of Western Medicine, of greater

significance perhaps is the lack of affordability to much of the population. Western
medicine is not, alas, really affordable in most of the developing countries of the
world and most certainly not in recently emerging economies such as ours.
When we take into account the numerous challenges presently facing healthcare,
such as that posed by HIV and AIDS, as well as the many chronic illnesses
associated with our Westernised lifestyle, a new approach to healthcare is clearly
necessary.

Tibb, also called Unani-Tibb, is a centuries-old healing paradigm that has its roots
both in Africa and Ancient Greece. It is based on the original, humanistic healing
principles established by Hippocrates, Galen and Ibn Sina (Avicenna), and underpins
the contemporary practice of modern science and research. Tried and tested, with a
harmonious blend of science and personal caring, Tibb’s holistic approach to
healthcare focuses on education and stresses the importance of empowering
individuals to take responsibility for their health and wellbeing.

This book is aimed at providing you with insight into the philosophical concepts of
Tibb, emphasising the uniqueness of the individual and providing an understanding
why each of us require different lifestyle programmes. I am confident that knowledge
of Tibb will not only ensure optimum health, but will go a long way in minimising the
effect, or delaying the onset of chronic illnesses that each of us are predisposed to,
so ensuring an improved quality of life.

The successful completion of any task is largely due to the dedication and effort of a
hardworking team. I would like to express my sincere appreciation to everyone who
has worked so tirelessly on this book.
Robyn Wilkinson for, once again, bringing her expertise to the editing and design of
this publication. My heartfelt thanks to my colleagues, Dr Flangeni Manxiwa, Dr
John Glynn and Dr Abdul Haq for their invaluable contributions as well as to
everyone at the office who give of themselves unwaveringly.
Furthermore, to my wife Mariam, without whom I would not have come thus far,
thank you for always standing by me and steering me in the right direction and to my
children for their continuous support and valuable input in all activities and especially
in the compilation of this book.

In conclusion, I would like to wish you, dear reader, the best of health, calmness of
soul, alertness of mind and continuous well-being. May the complete healing system
of Tibb be the path which takes you there!

God Bless
Dr Rashid Bhikha
Johannesburg
January 2006

3
 C O N T E N T S

Introduction to Tibb 6
Historical Overview of Tibb 7
Why the need for Tibb-Ye-Afrika 8
Differences between Tibb & Conventional Medicine 8
Physis – The Doctor Inside Us 9

4 Temperaments 9
Know Thyself 9
Qualities of Temperamental Types 11
Identifying your Temperament 12
Distinctive Traits of each Temperament 13
Qualities Associated with Temperament 15
Maintenance of Temperament – Humours 16

6 Lifestyle Factors 18
1 Food & Drink 19
The Qualities or Temperament of Foods 19
Diet Chart for Different Temperaments 20
Determining foods for Individual Temperament 22
The Temperament of Recipes 24
Tastes & Corresponding Qualities 24
Healing Teas to suit your Temperament 25
Healthy Snacking Habits 27
Water 28
Getting enough Water 28
General Dietary Guidelines 29

2 Environmental Air & Breathing 31

Tibb Breathing Exercises 32

3 Movement & Rest 34

Tibb Physical Exercises 35
Daily Practices of the 5 Rites 36
Eye Exercises 37

4 Sleep & Wakefulness 38

Quality and Amount of Sleep 38
Harmful Effects of Sleep Deprivation or Excess 39
Healthy Bedrooms 40
Lighting 40
Bed linen 40

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5 Emotions & Feelings 41
Dealing with your Emotions 42
Colour Therapy 43
Aromatherapy 44
Emotional Control 45
Counting Down 45
Worst Case Scenario 45
Tibb Exercises for Emotional States 46
Positive Affirmations 47

6 Elimination 48
Tibb Guidelines for Assisting Elimination 48
Practices for Healthy Elimination 48
Massage and Bathing 49

Lifestyle Awareness and Healthy Practices 51

The Laws of Happiness 51
Claiming Abundance 55
Effective Decision Making 57
Posture for Self-Esteem 60
Time and Stress 60
Are you an M-time person or a P-time person? 62
Understanding Illnesses in Tibb 64
Qualities: the Common Denominator 65

8 Personalised Lifestyle Programmes for different

Temperamental types 66
What to do when you go wrong – starting new habits 66

 dominant BILIOUS subdominant melancholic 67

 dominant BILIOUS subdominant sanguinous 71
 dominant SANGUINOUS subdominant bilious 75
 dominant SANGUINOUS subdominant phlegmatic 79
 dominant PHLEGMATIC subdominant sanguinous 84
 dominant PHLEGMATIC subdominant melancholic 89
 dominant MELANCHOLIC subdominant phlegmatic 93
 dominant MELANCHOLIC subdominant bilious 98

5
 Introduction to Tibb

Tibb is a system of medicine with a rich history. It has journeyed through many
teachers, philosophers and countries and has principles that can be traced back to
Egyptian, Greek, Arabic, Indian and Western Medicine. Beginning with the renowned
Egyptian Imhotep (whose knowledge of medicine inspired Hippocrates), it was later
embraced by Greeks like Hippocrates and Galen and finally refined over many
centuries by Arab physicians like Ibn Sina (also known as Avicenna).

Although shortened to Tibb, it is also known as Unani-Tibb. When we look at the

word ‘Unani’ which is a Persian word for Greek and ‘Tibb’, an Arabic word meaning
‘Medicine’, we see that, directly translated, Unani-Tibb means Graeco-Arab
Medicine.

Having come from so far back in history, Tibb enjoys all the benefits of being tested
through the ages. It is a comprehensive healing system based on scientific data that
takes every aspect of the individual into account. By knowing yourself, your
personality, and the environmental and emotional factors that influence you - you
can enhance your wellbeing and empower yourself by creating conditions that favour
your specific disposition.

Approaching health maintenance holistically, Tibb recognizes the mental, emotional,

spiritual and physical causes of illness or health as well as the techniques of modern
science and medicine. Rather than handing total responsibility for your health to a
doctor, Tibb believes that each individual should take responsibility for his or her
wellbeing. This they can do very effectively by choosing and regulating the type of
food consumed, by correct breathing and sleeping habits, emotional management,
exercise and activity, elimination and other important lifestyle components.

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 Historical Overview of Tibb
Tibb is not a new, uncommon or esoteric form of medicine, but is the foundation of
present-day conventional medicine. Tibb was, in fact, the mainstay of medicine until
quite recently in history, and was practiced all over the Western World until germ
theory was accepted and chemical medicine became dominant.

Although the history of Tibb is as old as the history of man, medicine as a science
began with Hippocrates in the 4th century before the common era. Not only did
Hippocrates remove magic and superstition from medical practice, but he
conceptualized the theory of humours which is the foundation of Tibb.

From the year:

000 to 300 C.E. — The Graeco-Roman Era
Galen, the famous Roman physician added the concept of temperament to the
Hippocratic theory of humours. His writings were re-discovered during
Renaissance times and used in ancient Rome.

500 to 700 C.E. — The Persian Era

Boethius, a renowned philosopher during this time sought to validate Aristotle’s
role in natural philosophy. He wrote considerable works during his time in prison
which became some of the most widely read material of all time.

530 to1250 C.E. — The Arab Era

Many famous physicians contributed to the development of Tibb during this era,
some of which included Rhazes, Averroes and Ibn Nafees. However, the most
important contribution came from Ibn Sina (Avicenna) whose Canon of
Medicine was the major reference material in Europe until the 17th century.
Avicenna’s textbook Canon of Medicine was used for centuries and was
responsible for the reintroduction of the humours to Western Europe. Averroes,
author of Commentaries on Aristotle also contributed greatly during this time.

1300 to1800 C.E. — Tibb in Europe

Nicholas Culpeper, the 17th century herbalist, apothecary and astrologer
significantly influenced medical practice in England.

1200 to 2001 C.E. — Tibb in the Indian Sub-continent

Tibb was ‘exported’ to the Indian subcontinent by the Arabs where it was greatly
enriched by the practice of Ayurveda. Here, Tibb known as Unani medicine is
one of the main traditional systems of medicine practiced to this day.

7
 Why the need for Tibb Ye-Afrika (Medicine for Africa)

For many different reasons, an interest in alternative medical treatment has

increased worldwide. For a start, Western medicine is very expensive and not
always effective. Many people find the cost of a doctor’s consultation, coupled with
the cost of medicine, difficult to manage.
In addition, patients find the short consultation time with a doctor does not allow
them to relay all their symptoms and the root cause of their discomfort. Doctors don’t
always probe into the living conditions, situations and events surrounding the
patient’s life that may have an impact on their wellbeing. The cause of disease is
most often reduced to either a virus or a bug with no consideration made to the role
played by lifestyle, diet, emotions and the environment.

What’s more, doctors seem to speak their own language, one that patients don’t
understand. This encourages patients to put all their faith and trust in their doctor’s
opinion without leaving any room for their own intuition or feeling.

Frequently the suggested cure is designed to mask symptoms (like painkillers), and
requires the patient to take medicine continuously instead of healing whatever is
causing the problem. Modern medicine focuses on treatment rather than prevention,
illness rather than the path of health.

In South Africa, particularly in the rural areas adequate medical care is not always
available or accessible. Also, Western medicine has a very different approach to
traditional medicine. Africa is ready to be empowered and Tibb encourages an active
role in responsible and participative healthcare. Providing an affordable and uplifting
system of medicine its value also lies in combining a herbal and scientific approach
to medicine with a programme of healthy lifestyle practices suitable for anyone in any
situation. Having proven itself in many ways to be a perfect solution to the health
crisis in Africa, Tibb medicine is becoming more available as the numbers of
qualified Tibb doctors increase.

Encouraging a mindset that urges people to take responsibility for their health
through lifestyle modifications not only promotes wellbeing but also supports a
healthy immune system.

Differences between Tibb and Conventional Medicine

Simply stated, conventional medicine will look for a simple cause to a disease.
Despite the fact that conventional medicine has begun to accept that many chronic
diseases result from a number of factors, the origin of most diseases however is
usually reduced to one simple cause:

 A micro-organism, such as a virus,

bacterium or fungus
 A physiological or bio-chemical
malfunctioning
 A genetic fault

This leads doctors to search for a ‘magic bullet’ -

a single, simple cure for the disease in question.
8
Tibb has a much more realistic view of the cause of disease because it sees the
body as infinitely complex, not just a simple machine. It understands that there are
several factors that contribute to the origin of most diseases. Tibb considers diet,
lifestyle, emotions, interaction with the environment, and even spiritual factors.

Furthermore, Tibb understands that the entire body is implicated in most diseases,
not just one part of it. Conventional medicine tends to link an illness to a particular
bodily organ or system, meaning that we have diseases of the heart, kidney, liver,
etc. This means that the illness is seen as separate from the person suffering from it.
Tibb clearly defines the integration between the systems and organs of the body and
understands how organs and systems influence each other. In contrast to
conventional medicine, Tibb treats the illness holistically.

The philosophical principles of Tibb include the terms Physis, Temperament,

Humours and Lifestyle Factors. Learning about these terms will give you an incisive
understanding of Tibb and how to use it in your daily life.

Physis – The Doctor Inside Us

Present in each of us is an organising principle that draws us towards an ideal state

of health. Tibb medicine calls this Physis. Physis can be likened to having our own
personal doctor living inside us.

Physis maintains harmony between the individual and the environment - both inside
and outside. It ensures that an ideal balance exists within the body’s cells, in the
tissues, between the many internal organs and the entire body.

Physis is also involved in our interaction with the outside environment. This applies
to the air we breathe, our food and drink, exercise, our emotional state, sleep, and
the many toxins threatening us from the environment.

Physis is not confined to humans - it pervades all living tissue. It is part of the
biochemical unity of life. It follows the laws of nature as we understand them, and
works in a predetermined, instinctual manner.
“If we examine any corner of the universe, from the galaxies in space to the living
beings in nature, and from our own body to the invisible cells, we see a flawless plan
incorporating order, design and purpose. This order, design and purpose illustrates
the perfection of creation.” – [Harun Yahya, 1999]

Once we are aware that physis (our internal doctor) exists, we can begin to listen to
it. Behind every natural action of the body is an inherent wisdom. No medicine we
take can heal the body without the body’s help. Tibb recognises the body’s own
ability to heal and works in accordance with this ability.

An important part of Physis is ensuring the proper functioning of the immune system.
This ensures that infection from microbes entering the body from outside do not
disturb the body’s internal harmony. It also maintains an extensive surveillance on
the body’s many tissues, scanning for signs of cancers that may be developing and
removing those it may find.

The word “physician” derives from Physis and we see the true role of the physician
as aiding Physis in the healing process, understanding the factors that govern
Physis, and planning and executing treatment accordingly.

9
To give an example of how Physis works we look at what happens after someone
has eaten something that disagrees with them. They might react by vomiting or by
getting diarrhea. Neither of these reactions should be suppressed but should rather
be managed as they serve the purpose of purging the body of certain toxins. This is
the wisdom effected by Physis to cure the body. In the Western world, symptoms of
discomfort are dealt with by reaching for a quick-fix solution – perhaps a pill to stop
the symptoms. By doing this we may interrupt and obstruct the work our bodies are
doing. Illness therefore should be looked at in the context of Physis. Remember that
treatment comes from outside, healing from within

“…In fact, no herb, no food or any other substance or procedure can do

anything on its own to heal. It can only assist the body in its own self
healing. If your finger is cut, it is not the stitches, the bandage or the
iodine that causes it to heal; it is the skin itself that performs this miracle.”
[Chisti, 1985]
4 Temperaments
Know Thyself

Surprisingly the secret to fulfillment

comes as two simple words of wisdom
written up on the wall of Apollo’s temple
in Delphi: “Know thyself” is an instruction
that, when followed, has a profound
result.

Hippocrates said:
“It is more important to know what
sort of person has a disease, than
to know what sort of disease a
person has.”

A person’s temperament is the

combination of physical characteristics
and mental, emotional and spiritual
attributes. According to the ancient
wisdom of the Graeco-Arab thinkers, the
individual qualities of a person are fixed
and cannot be changed. Just as a
fingerprint cannot be changed, so our
fundamental temperament cannot be
changed. You are the way you are.

And, we are all different. Where you

may seldom get cold, someone else
may always need a jersey. You hate
mornings and can stay up all night;
another may love getting up at dawn.
Each of us has our own likes, dislikes,
interests and skills. All our characteristics and quirks make up our unique disposition
or temperament. When we know more about who we are, we are better able to
determine how to live in accordance with our individual needs.

10
A person’s temperament has a direct influence on the state of health and inclination
toward illnesses. Understanding your temperament can help you plan a diet that is
optimum for you, and activities that promote a happy, healthy and productive lifestyle
enabling you to live in harmony with yourself and the world around you.

There are numerous factors that determine temperament, for example:

 Time and place of birth
 Conditions in the uterus and diet of the mother during pregnancy, and
most importantly
 Hereditary factors - parent’s temperaments and characteristics.

Although each person is unique and individual; we can categorise people into four
main temperamental types:

SANGUINOUS
MELANCHOLIC
BILIOUS
PHLEGMATIC

The following poem by Florence Littauer identifies key personality traits of the four
temperamental types:

God could have made us all Sanguinous

We would have lots of fun but accomplish little
He could have made us all Melancholics
We would have been organized and chartered but not very cheerful
He could have made us all Bilious
We would have been set to lead, but impatient that no one would follow!
He could have made us all Phlegmatics
We would have had a perfect world but not much enthusiasm for life
We need each temperament for the total functioning of the body
Each part should do its work to unify
The action and produce harmonious results

From this we see that although each of us has a combination of all four personality
or temperamental types, we have a dominance of one temperamental type.

Qualities of Temperamental Types

The whole theory of the universe is directed unerringly to one single individual -
namely to you.
Walt Whitman

We know that the human body has an ideal temperature of 37°C, and contains
between 60-70% water. From this we see the overall temperament of the human
being is hot (37°C) and moist (60-70% water). Slight variations exist within this hot
and moist category which explains why some of us feel colder or hotter than others.

11
Taking this further, we see each temperament has specific qualities as follows:

Bilious - the qualities of Hot and Dry

Sanguinous - the qualities of Hot and Moist
Phlegmatic - the qualities of Cold and Moist
Melancholic - the qualities of Cold and Dry

Identifying your Temperament

The four temperamental types, with their associated qualities, can be positioned as
follows:

SANGUINOUS
Hot & Moist

BILIOUS PHLEGMATIC
Hot & Dry Cold & Moist

MELANCHOLIC
Cold & Dry

Each of us has a dominant (primary) temperament as well as a sub-dominant

(secondary) type. Once you have identified your dominant temperament your sub-
dominant will be either to the left or right of your dominant as shown on the diagram
above. As it is in nature, extremes do not exist
together in harmony and so you won’t find the two
opposites together. For example, you cannot have a
hot and moist (sanguinous) dominant with a cold and
dry (melancholic) sub-dominant. What is possible,
however, is that a person who has a dominant
temperament of sanguinous (hot & moist) may have
a subdominant of either phlegmatic or bilious.

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 Distinctive Traits of Each Temperament
Friendship is when people know all about you, but like you anyway.
Anon

Individual temperament can be identified by looking at physical appearance,

preferences and further at the mental, emotional and spiritual attributes.
Read carefully through the following descriptions of the temperamental types and
decide which example most accurately describes you. This is your dominant
temperament. You will probably find a second temperament that is almost as
accurate as the first. This will be your sub dominant temperament.

EVALUATION SHEET for determining temperament

Fill in the following chart as accurately as possible to CONFIRM your temperament
 Working from left to right, read the description after each category and tick the
one that best describes you. Don’t be alarmed if more than one description
fits, think carefully and you will probably find that one is slightly more accurate
than the other.
 The first four categories are the most relevant.
 Once you have worked through the chart, count how many ticks you have in
each column.
 The column containing the most ticks is your dominant temperament. The
column with the second most ticks will be your sub-dominant temperament.
Remember that your dominant and sub-dominant temperament should be
next to each other as mentioned on the previous page.
Important CONSIDERATIONS when evaluating temperament
 Each of us is a combination of all four temperaments but with a dominance of
one.
 It is quite common to feel that you could almost fit into another of the
temperaments; this is your ‘sub-dominant’ temperament.
 A true reflection of physical appearance is determined by one’s appearance in
the early twenties. Be aware that medication and certain drugs, such as
cortisone can cause facial swelling; others may decrease or increase appetite.
 Do not confuse habits with tendencies or preferences. A person may be
inclined to acquire certain habits because of circumstances. These can be
misinterpreted as preferences. For example, because ice is almost always
served with cold drinks, you may believe that you like ice, on reflection cold
drinks may not be your preference.
 Personality traits should be identified when one is relaxed and away from
environmental factors that can alter personality, like a stressful work
environment.
 When evaluating personality traits, consider how other people see you,
especially those who know you well such as family and friends. For example,
someone that usually has a calm nature might become very angry when
seriously provoked. This outburst does not automatically categorize this
person as having a bilious temperament (known to be short-tempered).

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CHARACTERISTICS SANGUINOUS PHLEGMATIC BILIOUS MELANCHOLIC
QUALITIES  Hot & Moist  Cold & Moist  Hot & Dry  Cold & Dry
 Medium to  Medium to  Medium to Lean  Thin / Bony
Large Large frame  Firm Stride  Quick / Anxious
 More Muscle  More fatty  Small to Moderate Pace
 Macho Stride tissue Eyes  Small, Sunken
FRAME & GAIT  Slow Pace
 Moderate to Eyes
Large Eyes  Moderate to
Large Eyes

 Redish to Shiny  Whitish / Pale  Warm, Dry  Dry, Rough, Cold

 Moderate in  Cool, Moist,
COMPLEXION & SKIN Softness and Soft
TEXTURE Moistness,
Warm

 Prefers Cold,  Prefers Hot, Dry  Prefers Cold,  Prefers Hot, Moist
Dry conditions conditions Moist conditions conditions
CLIMATIC
 Winter and  Summer and  Winter and Rainy  Summer and Rainy
PREFERENCES Autumn Spring Weather Weather

 Healthy Appetite  Slow, Steady  Good Appetite  Irregular and

 Moderate to Appetite  Excessive thirst Variable Appetite
Excessive thirst  Low thirst  Cannot Delay and Thirst
 Prefers Cold  Can Skip Meals Meals (Becomes  Prefers Hot Drinks
FOOD & DRINK Drinks  Prefers Hot irritable)
Drinks  Prefers Cold
Drinks

 Hypertension  Phlegm Related  Stress and Anxiety  Gas Related

HEALTH PROBLEMS  Diabetes Disorders Disorders

 Moderate to  Heavy  Low but Sound  Interrupted and

Deep  At Least 8  5 to 6 Hours Irregular
SLEEP PATTERNS  6 to 8 Hours Hours  Tendency towards
Insomnia

 Clear  Slow  Sharp  Fast

 Moderate to  Soft  Talkative and  Soft
SPEECH Loud Loud

 Carefree  Introverted  Born Leaders  Introverted

 Persuasive  Calm  Resourceful  Philisophical
 Sociable  Accommodating  Energetic  Logical
PERSONALITY
 Talkative  Patient  Outspoken  Analytical
TRAITS  Outgoing  Dominant
 Optimistic

 Playful  Shy  Irritable  Anxious

 Cheerful  Self-contained  Impatient  Sceptical
EMOTIONAL TRAITS
 Excitable

 Balanced  Cool Minded  Critical  Restless

 Calm Response  Laid Back  Decisive and  Enquiring and
MENTAL ACTIVITY Sharp Minded Philisophical

14
 Qualities associated with Temperament

What is the combination of qualities associated with the temperament of an

individual, taking into account his/her dominant and sub-dominant temperament?

If an individual has a dominant temperament of Sanguinous (hot & moist) and a less
dominant Phlegmatic (cold & moist), then the resultant qualities associated with that
temperament will be somewhere between hot & moist and cold & moist. This
depends on the extent of the dominant temperament (indicated by A in the diagram
below):

SANGUINOUS
hot & moist

HEAT MOISTNESS

BILIOUS PHLEGMATIC
hot & dry cold & moist

DRYNESS COLDNESS

MELANCHOLIC
cold & dry

In the above example, moistness is the common quality between hot & moist and
cold & moist. This person’s ideal qualitative state will consist of a dominant quality of
moistness, followed in turn by heat, then coldness and finally the least amount of
dryness.

Any change to this ideal qualitative combination will have a negative influence on the
individual’s health. As moistness is the dominant quality associated with this
individual, changes in the level of moistness (and more particularly, excess of
moistness) will affect this individual the most and faster than any of the other
variables. On the other hand, changes in the quality of dryness (which is the least in
concentration), will have the least negative effect on the individual. This is why a
person with a dominant sanguinous and sub-dominant phlegmatic temperament will
be least comfortable in humid weather.

15
 Maintenance of your Temperament - Humours

Temperament is maintained by the body fluids or the humours of the body. These
humours also have qualities of heat, coldness, moistness and dryness which exist
both at a physical and a metaphysical level, each one reflecting a fluid or flow of a
biological force or energy in the body. They are manufactured by the digestion of
food and drink that is processed and transformed in the liver. There are four
humours, each of which has specific qualities of its own.

HUMOUR QUALITY FORCE

Sanguinous Hot & Moist Flow, vitality
Phlegmatic Cold & Moist Calm, irresistible
Melancholic Cold & Dry Creative, responsive
Bilious Hot & Dry Charisma, energy

Just as each individual has a unique temperament, each person will have a unique
ratio of humours and qualities to match the ideal temperament of the individual. For
example, a person who is dominant sanguinous will have slightly more of the
sanguinous humour to maintain the ideal heat and moisture associated with that
temperament. Similarly, this is the case with the other temperamental types.

Health will only be maintained as long as the overall quality of the humours is in
harmony with the overall quality of the temperament of the individual.

Changes to this ideal humoral balance occurs as a result of the interaction between
the individual and the environment. Tibb philosophy describes this environment as
the lifestyle factors.

16
17
 6 Lifestyle Factors
Now that you have identified your temperament and learnt about humours, how do
you maintain good health? We are all aware that lifestyle plays an important role in
the state of our well being. Tibb has a checklist consisting of six factors to consider
when examining the relationship between you and your environment. It is an
excellent idea to remember all six areas of life and to constantly keep them in check.

These are:
1. The food and drink we consume
2. Environmental air and breathing
3. Exercise
4. Sleep
5. Our emotions
6. Elimination

All of these factors affect us and will raise or reduce the levels of heat, coldness,
moistness and dryness displayed in the body. Changes can affect us negatively or
positively depending on our temperament. For example, when looking at
environmental conditions – we see that weather can be hot, cold, moist or dry.
Looking at the effect of sleep is also interesting as sleep increases moisture in the
body. Exercise, however produces heat. Making sure each of the following factors is
given appropriate attention will help you monitor the quality of your life and overall
health and wellbeing.

1. Food and Drink Regularly eating food that sustains you in

accordance with your temperament and
drinking enough water

2. Environmental Air and Breathing Adjusting your lifestyle according to weather

conditions, ensuring the air you inhale is
clean and your lungs are working to full
capacity.

3. Movement and Rest Regularly doing exercise suited to your

temperament and the pace of your life,
having enough leisure time.

4. Sleep and Wakefulness Getting the right amount of undisturbed

quality sleep; feeling alert during waking
hours.

5. Emotions and Feelings Expressing and feeling emotions

appropriately.

6. Elimination Effective elimination on a regular basis.

18
But how will you know what is good for you and what is not? The rule to
remember is that TOO MUCH OF THE DOMINANT QUALITY ASSOCIATED WITH
YOUR TEMPERAMENT WILL HAVE A NEGATIVE EFFECT ON YOU. For example,
if you are bilious (hot & dry), you will be most negatively affected by an excess of
heat and dryness brought about through the six lifestyle factors, i.e. during summer
(when it is hot and dry), by eating an excess of hot and dry foods, by excessive
exercise (which increases heat) or from unchecked emotions or anger (which are
also heating). Being aware of your temperament and how it is affected by the six
lifestyle factors can assist you in living healthily.

Food and Drink

Of all the lifestyle factors, food is by far the most effective and the easiest to
implement since it is entirely in your control. Tibb classifies food and drink according
to whether they are hot, cold, moist or dry. Each food type can be classified as being
heating or cooling with levels of moistness or dryness. This classification refers to
the inherent temperament associated with the foods and the effect they have on the
temperament of the individual. For example milk is cold and moist, don’t be confused
however - it doesn’t mean that if you heat milk its temperament will be hot. Chicken,
for example, has a hot and dry temperament. The concept of heating and cooling
foods is linked to the effect the food have on the body. The rule to remember is that
too much of the dominant quality associated with your temperament, will have
a negative effect on you.

The Qualities or Temperaments of Foods

On the following pages you will find two diet charts that list four combinations of food
qualities. The first is heating foods (with dryness and moistness), and then cooling
foods (with moistness and dryness). All food will influence the qualities associated
with the different temperaments, e.g. Diet chart 1 lists foods that will increase hot &
dry qualities and will therefore most negatively affect an individual who has a
dominant bilious temperament. The two charts cover all four temperamental types.

Any food with qualities similar to the qualities associated with your
temperament will result in an excess of that particular quality and so will
negatively influence your health. For example, a bilious person (hot and dry) will
be most negatively affected by foods from the hot and dry category and the least
negatively affected by foods in the cold and moist category. This negative influence
will be enhanced in conditions where extra heat and dryness is prevalent from
environmental factors, for instance in summer when conditions are hot and dry. This
explains the underlying principles of why some foods agree with certain individuals
and not others.

19
 DIET CHART 1 & 2
HEATING FOODS WITH DRYNESS (HOT & DRY) 1 WITH MOISTNESS (HOT & MOIST) 2
chicken, lobsters, prawns, all small
buck, goat, goose, lamb, liver, mutton,
MEATS bird meat, oily fish
turkey
bitter gourd, celery, fenugreek,
green pepper, garlic, leek, artichokes, asparagus, chives, ginger,
VEGETABLES mustard, onion, parsley, red olives, spinach, squash, spring onion,
pepper sweet potato, turnips

bananas, dates, guavas, mangoes,

FRUITS avocado, grapes peaches, papaya

almonds, brazil nuts, pistachios,

cashews, hazel nuts, pecan nuts,
NUTS apricot kernels
walnuts
chickpeas, fenugreek seeds, gram
bread, bulgar wheat, flour, pasta, rye
GRAINS & SEEDS flour, mustard seeds, papad
bread, sunflower seeds, wheat
condensed milk, cheese, cream
DAIRY PRODUCTS eggs cheese, mothers milk (for babies)

clarified butter, lecithin, castor oil,

OILS mustard oil olive oil, sunflower oil

aniseed, cinnamon, cloves, celery

bay leaves, black pepper, cayenne
seed (ajmo), garlic, lavender,
pepper, dill seeds, dried ginger,
mustard seeds, nutmeg, oregano,
SPICES, HERBS & fennel, green masala, marjoram, mint,
paprika, parsley, peri-peri, red
SEASONING sage, salt, soya sauce, thyme,
chili, rocket, rosemary, saffron,
turmeric, watercress, white pepper
tarragon, fenugreek

alcohol, grape juice, herbal teas green tea, hot water, juices (see
DRINKS
(see Herbs) fruits), herbal teas (see Herbs)
pungent and bitter flavourants
FLAVOURANTS honey, molasses, salt, sugar
chili sauce, mustard sauce, peri-
CONDIMENTS &
peri sauce mayonnaise
SPREADS
biscuits, cakes, chocolate, liquorice,
CONFECTIONARY &
vermicelli
DESSERTS
all bran flakes, bran, honey smaks,
muesli, nutri-k, nutrific, oats, puffed
CEREALS
wheat, taystee wheat, weetbix

20
 DIET CHART 3 & 4
WITH MOISTNESS 3
COOLING FOODS WITH DRYNESS (COLD & DRY) 4
(COLD & MOIST)
beef, biltong (beef), crabs, fish,
knuckles, mussels, ostrich, oysters,
MEATS duck, rabbit
pork, snails, tripe, veal

bean curd, beetroot, baby marrow,

butternut, broccoli, carrots,
cucumber, gem squash, indian brinjal (egg plant), brussel sprouts,
ghourd, lady fingers, lettuce, okra, cabbage, cauliflower, green beans,
VEGETABLES
patty pans, pumpkin, radish, mushrooms, peas, potatoes,
sprouts, soya beans, tofu, turnips, sauerkraut, tomatoes
zucchini

apricot, cranberries, figs, kiwi fruit, (all sour fruits), apples, cherries,
litchis, melons, mulberries, coconut, granadilla, grape fruit, lemon,
FRUITS pawpaw, pears, prickly pears, lime, naartjies, oranges, pineapple,
quince, spanspek, watermelon plums, prunes, pomegranate,
raspberries, strawberries, sultanas
peanuts
NUTS macadamia nuts
barley, beans (all types), corn,
cucumber seeds, melon seeds, cornflour, couscous, lentils, linseed,
pumpkin seeds, rice cakes, rice, maize, mielie meal, mielies, millet,
GRAINS & SEEDS
sago, semolina, watermelon peas, popcorn, poppy seeds, samp,
seeds, linseed sesame seeds

coconut milk, cows milk, goats

milk, buttermilk, butter, rice milk,
DAIRY PRODUCTS egg white, sour milk, yoghurt
soya milk

coconut oil, corn oil, sesame oil

OILS butter, margarine
cardamom, coriander, cumin,
SPICES, HERBS &
vanilla basil, prunes, poppy seeds, tamarind
SEASONING
sour fruit juices, tea (black), coffee,
glucose, sugar cane juice, milk
DRINKS ice, sour milk
shakes, ice-cream, water, rooibos
fructose, glucose, rose syrup
FLAVOURANTS
balsamic vinegar, peanut butter,
CONDIMENTS &
pickles, tomato sauce, worcestershire
SPREADS
sauce, vinegar
custard, ice cream, rose syrup,
CONFECTIONARY &
sago
DESSERTS
pronutro, rice crispies
CEREALS cornflakes, mielie meal, millet

21
As can be seen from the tables on the previous page, all foods including meat,
vegetables and grains, etc. have qualities associated with them. In our overall
consideration of foods, if we add the concept of qualities to the food groups we are
familiar with, we can then see the relationship between proteins, fats, carbohydrates,
minerals and their respective qualities.

Protein - Overall quality of dryness, but with degrees of

heat or coldness and the least amount of
moistness

Fats - Overall quality of heat, but with degrees of

moistness and the least amount of dryness and
coldness

Carbohydrates - Overall quality of moistness, but with degrees of

heat and coldness, and the least amount of
dryness

Water - Overall quality of cold and moistness

Minerals - Overall quality of cold and dryness

This leads us to the fact that, not only are we affected by the quantity of food we
consume, but by the specific qualities of the food as well.

When selecting food, two areas need to be considered:

1 What is your temperament in relation to the temperament of the food?

2 What food is appropriate for your age, season, and climate?

A balanced diet that includes heating and cooling foods is absolutely essential for the
maintenance of good health.

Determining which Foods are Appropriate for Individual

Temperament

Which foods are most appropriate considering the temperament of an individual? As

determined earlier, an excess of food with qualities similar to the qualities
associated with your temperament will result in an excess of that particular
quality and so will negatively influence your health. Therefore, it implies that
foods from the opposite spectrum of the temperamental chart will be most
appropriate for the individual concerned.

22
For example, an individual having a dominant Sanguinous temperament and a less
dominant Phlegmatic temperament , will be most negatively affected by foods from
the hot & moist category (indicated by ‘A’) and will most benefit by foods in the
cold & dry category (indicated by ‘Z’). This negative influence will be enhanced
when extra heat and moisture is prevalent in the environment, for instance in humid
conditions when it is hot and moist.

SANGUINOUS
hot & moist

HOTNESS MOISTNESS

BILIOUS PHLEGMATIC
hot & dry cold & moist

DRYNESS COLDNESS

MELANCHOLIC
cold & dry

Listed below is a table showing the eight combinations of temperamental types

(dominant and sub-dominant), the associated qualities, overall dominant quality and
the recommended diet charts for each temperament. The recommendation is from
A-D where column A is most recommended and column D the least recommended.

Diet Charts for Different Temperamental combinations

A - EAT B - EAT C - EAT D - EAT

TEMPERAMENT ASSOCIATED OVERALL
DOMINANT / SUB-DOMINANT QUALITIES DOMINANT QUALITY
MOSTLY MORE LESS LEAST
diet chart diet chart diet chart diet chart

BILIOUS / MELANCHOLIC hot & dry – cold & dry DRYNESS 3 2 4 1

BILIOUS / SANGUINOUS hot & dry – hot & moist HEAT 3 4 2 1

SANGUINOUS / BILIOUS hot & moist – hot & dry HEAT 4 3 1 2

SANGUINOUS / PHLEGMATIC hot & moist – cold & moist MOISTNESS 4 1 3 2

PHLEGMATIC / SANGUINOUS cold & moist – hot & moist MOISTNESS 1 4 2 3
PHLEGMATIC / MELANCHOLIC cold & moist – cold & dry COLD 1 2 4 3
MELANCHOLIC / PHLEGMATIC cold & dry – cold & moist COLD 2 1 3 4

MELANCHOLIC / BILIOUS cold & dry – hot & dry DRYNESS 2 3 1 4

23
 The Temperament of Recipes

As mentioned earlier, the temperament of every food is determined by the

dominance of qualities such as hot, dry, cold and moist. These qualities are inherent
and do not necessarily refer to the temperature of the food but to the effect of foods
on our metabolism.

However, although individual

ingredients have specific
temperaments, meals are usually
made up of a number of different
ingredients and all these ingredients
work together to determine the overall
temperament of the meal.

Tastes and Corresponding Qualities

Different tastes can also be classified into their different qualities. The ancient
physicians allocated qualities to six different tastes as a useful way to determine
dietary needs.

Listed below are the qualities associated with tastes:

Salty - Hot and Moist

Insipid (bland, tasteless) - Cold and Moist
Pungent (strong spicy, hot) - Hot and Dry
Sweet - Moist and Hot
Sour - Cold and Dry
Bitter - Dry and Hot

For example, a person with a bilious temperament will be negatively affected by an

excess of pungent and bitter foods.

24
 Healing Teas to suit your Temperament

Drinking tea is a comforting and soothing ritual. Tea can also be healing. Get into the
habit of drinking tea’s that suit your temperament. You can also make up your own
version by checking the spice section under your food chart.

Tea for the Bilious Temperament (Hot and Dry)

FENNEL TEA
Ingredients
½ tsp Fennel seeds
½ tsp Cumin (jeeru)
2 crushed Cardamom pods

Method
Boil all ingredients in three cups of water until one cup remains
Strain, mix with brown sugar and drink warm
Indications: Soothing and calming

DAIRY TEA
Ingredients
100mls Yoghurt (preferably homemade)
1 cup boiled and cooled Milk
Brown Sugar to taste

Method
Liquidise all ingredients for 10 minutes
Add a few ice cubes and drink cool
Indications: Calming, soothing, induces sleep

Tea for the Sanguinous Temperament (Hot and Moist)

LEMON CIDER TEA

Ingredients
½ tsp Lemon juice
½ tsp Apple cider vinegar
2 tsp Honey

Method
Boil one cup of water
Add all the ingredients and drink warm

Indications: Soothing, obesity

25
ALMOND TEA
Ingredients
11 Almonds
2 tsp Poppy seeds
2 Cardamom pods

Method
Soak all the ingredients in 100mls of water for 6-7 hours
Liquidise with 100mls milk (boiled and cooled)
Add two tsp sugar
Strain and drink half an hour before going to bed

Indications: Calming, memory enhancer

Tea for Phlegmatics (Cold & Moist)

BASIL TEA
Ingredients
1 tsp Basil
½ stick Cinnamon
1 tsp Raisins/sultanas
Method
Boil all the ingredients in two cups of water
Boil away one cup of the mixture
Strain the remaining cup and drink warm

Indications: Coughs

CINNAMON TEA
Ingredients
25 grams Cinnamon
25 grams Cloves
25 grams Celery seeds (ajmo)
50 grams Fenugreek seeds (methi)

Method
Crush all ingredients into a powder
Add ½ tsp of powder to two cups of water and boil down to one cup
Strain and mix with lemon juice or honey (to taste)
Drink warm

Indications: Phlegm related disorders

Tea for Melancholics (Cold and Dry)

LAVENDER & CHAMOMILE TEA

Ingredients
1 tsp Lavender
1 tsp Chamomile
Method
Boil the above ingredients in 2 cups of water until 1 cup remains
Strain, mix in honey and drink lukewarm.

Indications: Calming and sleep inducing

26
DIGESTIVE TEA
Ingredients
11 fresh Mint leaves
½ tsp Celery Seeds (ajmo)
½ tsp Parsley
Method
Boil all the ingredients in 3 cups of water, until reduced to 1 cup of water
Strain, mix in honey and drink warm.

Indications: Digestive aid after meals

Healthy Snacking Habits

With the pace of modern lifestyles, food is often eaten on the run. If you don’t have
time for lengthy preparation and meals, rather than missing a meal make sure you
have a healthy snack in accordance with your temperament.

Different temperamental types have different metabolisms which determine the ideal
quantity of food to be consumed during meals. Appropriate adjustment to the amount
of food consumed for each temperament will allow for snacking in between meals.
Bilious Temperament – the hot & dry qualities of their temperament provides them
with a strong digestion allowing them to have three medium size meals per day as
well as snacks in between.
Sanguinous Temperament – their hot & moist qualities (with a medium to large
frame). They should have two medium to large meals a day, plus snacking in
between.
Phlegmatic Temperament – their cold & moist qualities allows them to only have
two medium size meals, as well as snacking in between.
Melancholic Temperament – their cold & dry qualities allows them to have three
meals which should be moderate to small in quantity, plus moderate snacking.

Bilious
Rice cake with cream cheese sprinkled with pumpkin seeds
Almonds
Plain yoghurt with honey and sunflower seeds
Melons, figs and apricots

Sanguinous
Avocado mash with taco
Popcorn
Smoked mussels
Apples, strawberries, grapes and citrus fruits

Phlegmatic
Brown bread with humus and rocket
Chicken biltong
Grapes
Cashew, hazel, pecan or walnuts

Melancholic
Goats cheese on rye with red pepper strips
Bananas and sunflower seeds
Peaches, dates or mangoes
Licorice

27
 Water

To maintain a 70% moisture content, (the optimum amount required by the body),
one of the body’s most important needs is to drink water. Water plays a vital role in
the process of food digestion, nutrient metabolism, and elimination of waste
products. It also ensures proper circulation of blood and functioning of the lymphatic
system. Virtually every function of the body, from cell division and food digestion to
tissue synthesis requires adequate moisture levels. In this light, the importance of
maintaining the ideal moisture content becomes self-evident.

Although our bodies are capable of dealing with excessive water intake they aren’t
able to handle an inadequate water intake. Certain conditions or illnesses like
kidney stones, dryness of the skin and dehydration result from low water intake.
Sufficient water helps to reduce raised blood pressure and high levels of cholesterol,
uric acid and glucose.

Getting Enough Water

Getting your daily quota of water can require some discipline. Cultivating a water
drinking habit makes it easier. Try the following suggestions for a solution that suits
you. Melancholics and Phlegmatics shouldn’t really have cold water but stick to hot
or room temperature instead and they should drink 1 – 2 litres daily. Bilious
temperaments can enjoy cold water and should drink 2 – 3 litres daily. Sanguinous
temperaments can also enjoy cold drinks and should drink at least 2 litres daily. The
ideal water intake is also dependent on the season.

 Make it a habit to drink a glass before preparing a meal

 Keep a litre water bottle on your desk and in your car for easy access and to
remind you

 Always order water at a restaurant or coffee bar before you order anything
else

 Drink at least one glass of water before drinking any caffeine drinks

 Try out all the bottled waters and find one you like

 Invest in a filter and fill it regularly

Varieties of Water
Water has no fat, caffeine, cholesterol and is low in sodium. Water is the body’s
natural choice when it comes to obtaining its daily fluid quota. Choose your quota
from the many different types on offer.

Distilled Water
When water is heated it turns into steam and then condenses back into water. This
process gets rid of impurities leaving behind pure water. Because of its level of
purity, distilled water can be used in the manufacturing of pharmaceutical
prescriptions.
28
Treated Water
This is water in which all the harmful contaminants like lead, bacteria and organic
chemicals have been removed. Risks of serious health problems like high blood
pressure, kidney damage, cancer and anemia are greatly reduced.

Mineral Water
Mineral water comes from a geologically and physically protected underground water
source and is distinguishable by the minerals and trace elements it contains. To be
classified as mineral water it must contain no less than 250 parts per milligram of
total dissolved mineral solids.

Purified Water
Also called demineralised water, purified water is produced through de-ionization or
reverse osmosis. This is a process that eliminates 95% of dissolved minerals,
particles and organics from the water.

Sparkling Water
Choose water that has oxygen added to it rather than carbon dioxide.

Spring Water
This water comes from an underground source that naturally finds its way to the
surface. It is collected at the spring or through a borehole.

General Dietary Guidelines

 Avoid drinking water, cold drinks or juices

during meals. If you have to, drink very
little. Preferably drink liquids half an hour
before meals OR one hour after meals.

 Avoid refined foods, eat foods as close to

their natural state as possible.

 Eat fruit and salad for one meal a day –

preferably for lunch.

 Eat simply. Avoid a lot of different types

of food in the same meal.

 Eat in a settled and quiet atmosphere.

 Do not eat when upset.

 Make it a rule to sit down to eat.

 Avoid excessive milk during your main

meal.

An important point to keep in mind:

when in good health everything in
moderation is allowed.

29
30
 2. Environmental Air and Breathing

Seasonal changes can have a significant effect on health. We all know about the
health problems that stem from a cold, damp winter, or a hot, dry summer. One
should always be aware of the seasonal changes and the adverse effect that
exposure to extreme elements can have on your health. For example; during cold
and wet climatic conditions phlegmatics should take special care to ensure optimum
body heat is maintained. Similarly, a bilious person should avoid too much exposure
to summer heat.

Air flows between us, in and out of us and connects us. Air is the one thing all living
organisms share. The air we breathe is our closest and most important contact with
the outside environment. Air is our primary source of nutrition. Our health is
influenced by the quality of air we breathe, as well as the manner in which we
breathe.

Good, regular and relaxed breathing greatly improves health:

 It neutralises any excessive heat, so maintains an ideal body temperature

 It regulates the heartbeat

 It strengthens the nerves, and settles the emotions

 It helps the mind - body integration

 It cleanses our body of waste matters, especially carbon dioxide

 It increases metabolism

 It helps blood circulation to the deeper tissues and capillaries

 It rejuvenates the cells

Without the air we breathe in, the nutrients we take into our body could not be
converted into energy. In addition, the extra oxygen supply to the body is very
beneficial to our brain cells. The temperature, moisture and electrical charge of the
air we breathe can all have a definite effect on our health. Common ailments like
headaches, tiredness, and irritability are often the result of insufficient oxygen intake.
This could be due to a faulty breathing technique, or poor posture. Proper breathing
exercises can have a great influence on maintenance of health as well as in the
treatment of illnesses. Headaches, tiredness and irritability are often the result of
insufficient oxygen. Anger and fear too can be managed through correct breathing.

31
 Tibb Breathing Exercises
Breathing exercises will have different effects depending on the breathing techniques
used. It is obvious that slow breathing exercises will produce less heat than fast
breathing exercises. In Tibb, there are many breathing exercises. Each has its own
value in dealing with one or the other chronic ailment. Here we will describe four of
the more common ones.

Always remember that it is best to perform breathing exercises at dawn as the

pollution levels are low, the air is crisp and fresh and the psycho-spiritual benefits are
more profound.

1) The Tibb Slow and Deep Breathing Exercise - this exercise has a cooling
effect, so is ideal for people with a bilious or sanguinous temperament.

 Sit either on the floor in a squatting position with hands on thighs or in the
‘lotus’ position, keeping a straight back in both cases. If either position is not
possible due to a disability, then lie on the floor or sit on a comfortable chair.
Select a protected time and space, free from interruptions. This exercise is
best done outdoors in the early morning if quiet and warm.

 Close eyes, focus on breathing.

 Take slow and deep breaths, breathing in and out through the nose,
distending and filling the stomach.

 Continue breathing this way for 5 minutes.

2) The Tibb Fast and Deep Breathing Exercise – this exercise has a heating effect,
so is ideal for people with a phlegmatic or melancholic temperament.

 Assume the same position described in the previous exercise.

 Take slow and deep breaths, breathing in and out of the nose,
distending and filling the stomach for 1 minute.

 Then breathe deeper and faster for 3 minutes. This time can be extended to
5 minutes as you become more experienced with the exercise.

 Thereafter, take slow deep breaths again for 1 minute.

32
3) The Tibb Deep Rhythmic Breathing exercise is prescribed for all temperamental
types. Try doing it on a regular basis, preferably in the early morning.

 Breathe in deeply and slowly through your nose. Push out your stomach and
visualise air filling it up. This will fill the lower half of your lungs that often get
neglected.

 Tilt your head onto your chest and hold your breath as long as possible.

 Then raising your head, exhale forcefully through your mouth as if you are
blowing air into the distance. Shape your mouth into an ‘O’.

 This exercise should be repeated 3 times but not more than 15 times.

4) The last breathing exercise is the Tibb Mental/Emotional Breathing exercise

also prescribed for all temperaments. This breathing exercise creates harmony
in the two hemispheres of the brain.

 Use the right index finger to close the left nostril. After taking a long, deep
breath through the right nostril, close the left nostril with the thumb and hold the
breath for 15 to 20 seconds.

 Release the finger closing the left nostril and breathe out through the left nostril.

 Now breathe in through the left nostril and repeat the same process by holding
the breath for 15 to 20 seconds and breathe out through the right nostril.

 Start by doing 5 cycles, and build up slowly to 10.

 After completing this exercise, rest for at least 5 minutes in the same position.

 Do this exercise early in the morning and late afternoon.

Life is not measured by the number of breaths we take, but by the number of
moments that take our breath away. (Anon)

33
 3 Movement & Rest

The value of controlled, regular and reasonable physical exercise in maintaining

good health has been proven time and again. Exercise has both physical and mental
benefits:

 It improves cardiovascular fitness - it reduces high blood pressure,

strengthens the heart and stops the build-up of fatty deposits in the blood
vessels.

 It aids people with indigestion and other disorders of the gut.

 It strengthens bones, and so helps to prevent bone thinning, especially in

elderly women.

 It prevents unnecessary weight gain.

 It improves body posture, which is good for health.

 It helps relaxation and improves the quality of sleep.

 It considerably reduces stress levels.

 It allows for better concentration.

 It increases vitality and self-confidence, boosting activity levels.

As we are all unique, we each have a different requirement for exercise and rest.
Rest produces a moistening and cooling effect. Movement and exercise increase the
heat in the body.

Balance between movement and rest is very important as is the type of exercise you
choose. Where spinning classes or running on a treadmill (both of which increase
heat and dryness) are excellent for some, for others who have a dominant bilious
temperament these activities may be too energetic and cause health problems. Yoga
may be suited to highly-strung stressed individuals but may be too passive for
others. It is important to match your exercise to your body type.
34
Both movement and rest are essential for maintaining health. Bear in mind that
different people need different amounts of exercise or rest for the maintenance of
health depending on their temperament as well as their state of health.

Tibb Physical Exercises

Whilst there are many different types of physical exercises and sporting activities to
choose from, we focus on exercises able to be done at home. It is vitally important to
warm up before any strenuous exercise is done as well as to cool down at the end of
the exercise period.

1) The Tibb Walking Exercise - This is a gentle exercise recommended for all
temperamental types. It can be done anywhere - in a small room or outdoors. If
safety or space concerns exist, as may be the case with elderly people, then you
may ‘walk on the spot’ for the same periods of time.

 Warm up by walking normally, swinging the arms gently. Do this for about
2 minutes initially.

 Then walk briskly, raising the legs and swinging the arms firmly. Do this for
about 5 minutes.

 Then cool down by walking normally, as in the warm up. Do this for about
2 minutes.

 Do these exercises daily, but increasing the time for each session weekly
to a maximum of 25 minutes per session.

2) The Tibb Jogging Exercise - Jogging is a more intense exercise than walking. It
will therefore produce more heat (and dryness) than walking.

 Jog on the spot, lifting the knees as high as possible, putting the weight
only on the balls of the feet - (prancing). At the same time swing arms in a
full circular motion.

 Start by doing this for 30 seconds building up to 5 minutes.

 Increase gradually by 30 seconds, to a maximum of 10 minutes per

session.

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3) The Tibb De-Stressing exercise – Alternating between tensing the muscles and
relaxing them is a means of releasing stress that may have built up in the
muscles during the course of the day. This is ideal for people who are inclined to
be anxious and stressful.

 This exercise should be done lying down on the floor or firm bed, flat on
the back.

 Make sure you are comfortable and relaxed.

 Starting with the lower body, tense all muscles for about 10 seconds, then
slowly relax.

 Breathe in when tensing, and out when relaxing.

 Then do the same with the upper part of the body.

 Breathe in when tensing, and out when relaxing.

 Repeat 5 times.

Always remember that any exercise produces heat depending on the extent and
intensity of the activity. The longer you continue with the exercise the greater the
heat produced, which means that dryness will also increase. This must be taken into
account.

Daily Practice of the 5 Rites Exercise Routine

Nothing beats the feel-good factor of an exercise practice

when done on a daily basis. The 5 rites is an ancient
practice believed to promote long life and increase energy
levels and focus. Remember flexibility in the body increases
flexibility of the mind. Always ensure your focus is on your
breath as the correct intake of air increases the benefits of
these postures.

1. Spinning
Find a clear space, stand with spine straight, stretch your
arms out horizontal to the ground. Gaze at your left
shoulder. Spin yourself around to the left in a circle 21
times. Focus on alternate shoulders on alternate days.
This exercise teaches balance. After a few weeks you
won’t feel dizzy.

2. Leg lifting
Lie flat on the floor, with your spine pressed into the ground.
Stretch your arms out perpendicular to your spine and
press them into the floor. Raise your legs from the hips up
to the ceiling using your stomach muscles to lift and not the
back. For help use your arms as leverage by pressing them
into the ground. Use your in breathe to help you lift the legs.
Lift your head off the ground. Then, lower the head breathe out and lower the legs to
an inch off the ground. Repeat this sequence 21 times.

36
3. Kneeling
Kneel on the ground and place the hands on the hips.
Throw the head and shoulders back, breathe in and move
the trunk of the body in a straight plane back towards the
feet. Put the head forward (chin on chest). Hold the breath
for a count of 10. Release the head, breathe out and come
up.

4. Hip lift
Sit on the ground with legs stretched out in front of you.
Place your hands on the ground in line with your hips.
Breathe in and push against your hands and feet to lift your
hips off the ground. Hold the position, then breathe out
and come down to your starting position. Repeat 21 times.

5. Back arch
Hoist your butt into the air and come into an inverted ‘V’
position. Your hands and feet should be touching the
ground and your arms and legs straight. Push your heels
towards the ground. Breathe out, and with control, push
your hips down to the ground allowing your back to arch.
Breathe in and come back up. Repeat 21 times.

Eye Exercises
Many people forget that eyes also need exercising. Bad habits have us moving our
heads when we want to look at something instead of moving our eyes. Eye muscles
get lazy and start to deteriorate. Check yourself to see how much you move your
eyes. When driving a familiar route, look up into the sky, down to the ground and to
each side. Most people notice things they haven’t ever seen before even though they
have driven the same route hundreds of times. Besides extending your gaze to see
more, do some eye exercises to keep your vision functioning at its best.

1. Keep the head still and move the eyeballs upwards as far as is comfortable,
hold for a moment then move them down to look at the ground. Repeat 4
times.

2. Move the eyeballs to the far left, then to the far right. Repeat 4 times.

3. Move the eyeballs diagonally first to the top right then down to the bottom left.

4. Move them the other way, first to the top left then down to the bottom right.

5. Rotate the eyeballs in a clockwise circle 4 times and then repeat in an

anticlockwise direction.

6. Hold the thumb half a metre in front of the face and allow your eyes to focus
on your thumbnail. Then move your eyes to focus on a point as far into the
distance as possible. Repeat twice.

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 4 Sleep & Wakefulness

Tibb considers sleep to be cooling and moistening. Wakefulness increases

dryness and heat and depletes energy due to physical and mental activity. Sound
and peaceful sleep allows Physis an uninterrupted opportunity to restore harmony in
the body by:

 Repairing and healing damage done in the physical, mental, emotional

and spiritual spheres.

 Preparing the body for the physical and psychological activities to come.

 Strengthening all natural functions, including digestion, metabolism, and

mind strength.

 Eliminating toxins via the liver, kidney and skin.

Sleep strengthens a number of natural functions, such as:

 The digestive process which it helps to complete ready for bowel

movement on awakening.

 Metabolic processes that repair damage and restore wellbeing.

 Brain functions by sorting out and filing sensory and intellectual input from
the previous day.

 Detoxification, by assisting Physis in eliminating toxins from the system.

Quality and Amount of Sleep

The need for sleep varies, from person to person, for different age groups and
according to physical or mental activity. For this reason the quality and amount of
sleep should be matched to individual requirements. You may function best by
napping for half an hour in the afternoon and sleeping 6 hours at night, but someone
else may need 8 hours to function properly. To a large extent sleep requirements
vary according to a person’s temperament. People with a dominant:

BILIOUS temperament - 5 to 6 hours minimum nightly

MELANCHOLIC temperament - 5 to 6 hours minimum nightly
SANGUINOUS temperament - 6 to 7 hours minimum nightly
PHLEGMATIC temperament - 8 hours nightly.

38
Children require more sleep and so do women compared to men. For the elderly,
additional rest and sleep is beneficial, as it increases the moisture to overcome the
dryness associated with old age.
The best time to sleep is from 22h00 until just before sunrise. Supper should be
eaten at least three hours before sleeping. Lying on your right side allows food in the
stomach to move towards the intestines more easily and decreases the pressure on
the heart.

Harmful Effects of Sleep Deprivation or Excess

Without sufficient sleep, excessive heat and dryness occurs, especially in someone
with a bilious temperament. This condition can easily be reversed with an
appropriate amount of sleep. Excess heat and dryness will automatically be reduced
because of sleep’s cooling and moistening effect on the body.

Today’s fast lifestyle can lead to a chronic sleep debt, which can result in serious
health problems. Without adequate sleep, our mental, physical and emotional states
are impaired. Sleep deficit is often overlooked as an aggravating factor in many
illnesses.

Lack of quality sleep, or insomnia, is a common problem especially amongst people

with a melancholic nature. Too much dryness is the basic cause behind insomnia,
which is why very often a glass of warm milk, which is hot and moist in temperament,
seems to help. Troubled sleep indicates that a disease may be developing. Badly
disturbed sleep can lead to headaches, nervousness, lack of concentration, mood
swings, irritability, lethargy and depression.

39
Excessive rest and sleep can result in an excess of cold and moist qualities. This
can reduce energy levels which can be harmful to the body. Long periods of excess
sleep or rest can lead to muscle weakness and upset digestion and metabolism. It
can also dull the mind, increase phlegm in the body, slow the heart rate, weaken
memory and lower blood pressure.

Heavy perspiration during sleep without an obvious cause means that undigested
and unwanted fluids have accumulated in excess of the normal bodily requirements.
During sleep these unwanted matters are eliminated through the skin.

Sleep problems can easily be avoided by adhering to the following guidelines:

 See to it that the bedroom is suitable for sleep - quiet, well ventilated, with a
good bed and bedcovers.

 Get into a routine. Early to bed and early to rise is best. Avoid catnapping.

 Do not eat heavy meals or consume caffeine drinks too close to bedtime. A
light snack or hot milky drink may help.

 Take a warm bath before retiring. Pray or meditate, do breathing exercises

and read a comforting book.

 Prepare mentally by reviewing the past day and planning for the day to come.
Avoid anxiety.

 Adopt the best posture – sleeping on the right side is best as digestion is
facilitated.

 Gentle exercise or massage and a warm bath before bed helps.

HEALTHY BEDROOMS
Placing your bed strategically and positioning your bedroom furniture can go a long
way in optimizing sleep. Create a sanctuary that stimulates good dreams.

LIGHTING
Match your lighting to your activity, when reading avoid stark overhead lighting or
candlelight which might damage or tire your eyes. Lamps or spotlights are useful for
creating pools of light in one area and allowing more muted and ambient areas to
stimulate relaxation. Candle flame brings warmth and sensuality into a room and
generates a secure environment. Coloured globes in line with colour therapy also
have interesting effects. Try and bring in natural moonlight or sunlight for an extra
special effect. Be careful of mirrors which should preferably be on the inside of
wardrobes and not facing the bed.

BED LINEN
Ideally, all your fabrics should be natural, either pure cotton or raw silk. Not only are
these healthier allowing the skin to breathe, but the textures of natural fabrics give
you the impression of being held and nurtured by mother nature, connected to the
earth. Synthetic fibres create static electricity, and even a small movement can
generate thousands of volts, which might have an effect on your body’s functions.

40
The last two lifestyle factors with an important role to play are firstly Emotions and
Feelings and then Elimination. From here we go on to consider the influence of
Emotions and Feelings on the physical condition of the individual.

5 Emotions and Feelings

Our emotional state plays a vital role in

our wellbeing. Every emotion has a
different qualitative effect on the body.
By recognising the qualities that
emotions exert on your temperament you
can (to a great extent) control the way
they influence your health.
Positive emotions such as happiness,
love, peace, optimism and humour
should be encouraged as they are
known to invigorate the body, contribute
to improved health and an overall sense
of well-being.
Negative attitudes brought about by
emotions such as anxiety, frustration,
resentment and anger can cause serious
health problems. These are of particular
consequence in Tibb as your
temperament will be negatively
influenced by them according to their
respective qualities as shown below:

Anger - hot & dry

Worry - hot & moist
Depression - moist & hot
Fear - cold & moist
Grief - cold & dry
Excitement - dry & hot

Excess negative emotions can have

serious health consequences as listed
below:

The Hot & Dry qualities of Anger are harmful to the liver and the digestive faculties.
Anger also produces harmful effects on the heart and damages the brain.

The Hot & Moist qualities of Worry can cause diseases of the spleen and pancreas
resulting in an imbalance of glucose levels.

The Moist & Hot qualities of Depression are harmful to the brain and weaken all
faculties.

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The Cold & Moist qualities of Fear can lead to diseases of the kidneys and bladder
and weaken the adrenal and posterior pituitary glands. Fear also produces negative
effects in the liver and heart.

The Cold & Dry qualities of Grief weaken the nerve impulses of the nervous system
and produces negative effects on the brain, lungs, heart and liver.

The Dry & Hot qualities of Excitement can be harmful to the heart.

By taking into account the qualities associated with the negative emotions aligned
with the qualities of your temperament you can, to a certain extent, control the
influence that emotions have on your health. For example, if a bilious person whose
temperament is Hot & Dry is continually influenced by anger, which has the same
Hot & Dry qualities, his health will be negatively affected.

Dealing with your emotions

Emotional problems can also be dealt with through meditation (breathing exercises)
and by using colour and aromatherapy.

Colour Therapy
The Tibb approach to colour therapy is to classify colours in terms of their qualities.
Recognizing these qualities gives us a better understanding of how colour therapy
works. Matching the appropriate colour to the specific temperament is the basis of
colour therapy. Listed below are the qualities associated with the different primary
and secondary colours, as well as the effects they have:

COLOUR QUALITY
Red Hot & Moist
Orange Dry & Hot
Yellow Hot & Dry
Green Moist & Hot
Blue Cold & Moist
Violet Cold & Dry

The qualities associated with colour have the following influence:

Red (Hot & Moist)

Represents: Blood, energy and life-force, sexual desire, passion, love, vitality and
power
Useful for: Tiredness and lethargy, melancholy, circulation, low blood pressure and
anemia
Caution: Red is vigorous and demanding and is also associated with antagonism
and temper. Use it wisely and sparingly especially in the bedroom. Too much red
can create anxiety and raise blood pressure.

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Orange (Dry & Hot )
Represents: Joy and pleasure, warmth, lightheartedness, creativity, sensuality and
playfulness
Useful for: Stimulating creativity and alleviating depression.
Caution: Too much orange for too long can create uneasiness and can be
overpowering

Yellow (Hot & Dry)

Represents: Education, knowledge and intuition
Useful for: Stimulating intellectualism, bringing wisdom and promoting
empowerment.
Caution: Too much yellow stimulation can cause exhaustion. On the flip side, yellow
signifies cowardice, deceit and malice.

Green (Moist & Hot)

Represents: Balance, Peacefulness and Harmony
Useful for: Calming the nervous system, soothing emotions, mending broken bones
and tissues, stimulating growth, bringing balance and healthy perception to tricky
situations
Caution: Too much can be too energizing. Keep away from areas where there is a lot
of activity.

Blue (Cold & Moist)

Represents: Peacefulness, noble aspirations, devotion, relaxation and timelessness
Useful for: Invoking a sense of calm, exercising diplomacy and calming hyperactive
people
Caution: Blue also represents cold and mournfulness, too much of it can induce
depression.

Violet (Cold & Dry)

Represents: Devotion, passion for a high ideal, royalty and religious pursuits
Useful for: Spiritual pursuits, nervousness, pain (especially liver and circulatory
problems)
Caution: Feelings of floatiness or ungroundedness comes from too much purple. It
has a conotation to mourning and is difficult to live with on an on-going basis. It has a
high vibrational rate and could make you feel exhausted.

Listed below is a table indicating the most appropriate colours for the different
temperamental types.

TEMPERAMENTAL TYPE IDEAL COLOURS

Bilious/Melancholic blue, green
Bilious/Sanguinous blue, violet
Sanguinous/Bilious violet, blue, green
Sanguinous/Phlegmatic violet, orange, yellow
Phlegmatic/Sanguinous yellow, orange, violet
Phlegmatic/Melancholic yellow, orange, red
Melancholic/Phlegmatic red, green, yellow
Melancholic/Bilious green, red

See which colour best suits your purpose, you may choose to connect with your
particular colour in the clothing you wear, or paint your bedroom or a wall in your
house, or use it to enhance visualization or meditation.

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 Aromatherapy

Similar to the qualities associated with colour therapy, aromatherapy oils also have
qualities associated with them. Listed below are some of the common aromatherapy
oils showing their respective qualities:

OIL QUALITY
Anise Hot & Dry
Bergamot Cold & Dry
Cajuput Hot & Dry
Chamomile Dry & Hot
Cinnamon Dry & Hot
Clary sage Hot & Moist
Coriander oil Cold & Moist
Eucalyptus Hot & Dry
Fennel seeds Cold & Moist
Grapefruit oil Cold & Dry
Jasmine Cold & Moist
Lavender Dry & Hot
Lemon grass Dry & Hot
Peppermint Hot & Moist
Rose Cold & Dry
Rosemary Hot & Dry
Ylang-ylang Cold & Moist

In the table that follows we see which oils are most appropriate for the different
temperamental types:

TEMPERAMENTAL TYPE IDEAL AROMATHERAPY OIL

Bilious/Melancholic Ylang-ylang, Jasmine, Fennel seeds, Coriander oil
Bilious/Sanguinous Ylang-ylang, Jasmine, Fennel seeds, Rose
Sanguinous/Phlegmatic Chamomile, Lavender, Lemon grass, Eucalyptus
Sanguinous/Bilious Ylang-ylang, Grapefruit, Bergamot, Rose
Phlegmatic/Sanguinous Eucalyptus, Rosemary, Anise, Cinnamon
Phlegmatic/Melancholic Eucalyptus, Rosemary. Anise, Cajuput
Melancholic/Phlegmatic Rosemary, Cinnamon, Chamomile, Lavender
Melancholic/Bilious Clary sage, Peppermint, Chamomile, Lavender

Emotional Control

Taking control of your emotions is a very positive growing experience. Our advice is
to take full responsibility and we have included some tips and techniques to help you
along. For those with a bilious temperament make sure you are never hungry, thirsty,
tired, too hot or angry for too long. Take special care to deal with your impulses as
soon as they arise. Irritation can heighten emotions unnecessarily. Feelings and
emotions can be observed and don’t necessarily have to be obeyed or followed.

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 Counting Down

When feeling angry, before acting on impulse try walking vigorously and counting to
ten while slowing your breathing down. This will give you time to clear your mind and
come to terms with your issue. Movement gets the blood flowing and emotions can
work through the mind more freely.

Worst Case Scenario

Often in an emotional state we tend to ‘awfulise’ and paint a terrible picture of what
might happen. If you are one of those people that get caught in a downward spiral
and can’t get out, don’t resist it, keep going but ask yourself questions along the way.
Your conversation with yourself might go like this:
I messed up at work and now I might lose my job.
Ok, so you might lose your job and then what will happen?
Well I will be very embarrassed and I won’t be able to pay my bills…
So you will be embarrassed and then what will happen
Everyone will think I am an idiot and I will get a bad credit record.
So if you get a bad credit record and everyone thinks you are an idiot, then what?
Carry on the dialogue until you have aired all your worst fears. By familiarizing
yourself with the worst case scenario you come to see what you are dreading and
half the time it isn’t nearly as bad as we think it might be.

Seeing the Big Picture

Events in our lives always seem much bigger when they evoke strong emotions.
Sometimes fears or worries take over our whole lives until they are the only things
we can see. By looking at what each event really means in context of your entire life
we are able to get a better perspective. Feelings about losing a job, breaking up a
relationship, crashing a car, fighting with a friend when seen in the greater context
are merely events that come and go in the normal course of life. Seeing the bigger
picture puts our emotions into better perspective.

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 Tibb Exercises for Emotional States

Techniques or exercises to restore emotional balance often include meditation and

visualization. Breathing is an important component in restoring emotional states and
is always included as part of the meditation process.

The most appropriate breathing exercise when meditating is the Tibb Slow and Deep
Breathing Exercise as it has a calming effect. Or try the following:

1) The Tibb Heart Meditation Exercise

 Sit straight up on the floor or chair, with a straight spine. Put the head
down, close the eyes, concentrate on the heart and breathe in deeply.

 Hold the breath for a while; then breathe out slowly in the same manner.

 Continue this exercise every day and night before going to bed for 10 -15
minutes.

2) The Tibb Pineal Body Meditation Exercise

 Sit in a relaxed state in a calm environment, with eyes closed.

 Concentrate on the area between the eyebrows, and breathe in deeply.

 Hold the breath for a while and breathe out slowly in the same manner.

 Repeat this exercise for 10 -15 minutes.

3) The Tibb Visualising Meditation Exercise

 Lie in a relaxed position in bed. Make sure the room is quiet and close
your eyes.

 Visualise an appropriate colour gently surrounding you.

 If you are emotionally stressed visualise a blue or violet colour, alternately

choose the colour that is most appropriate for your temperament according
to the colour chart provided.

 Repeat this exercise for 10 -15 minutes.

46
 Positive affirmations
Our subconscious mind takes everything we say literally. Sarcasm and negativity
acts on our senses sometimes giving us wrong beliefs about ourselves. Use these
positive statements to instill a healthy mindset.

Bilious
I release old limitations and relax into the flow of life; peace and harmony surround
me. I am able to express myself freely and creatively and trust the process of life to
bring good to me. I am one with the process of living. I am fulfilled.

Sanguinous
I release the past and experience the sweetness of today. I relax into the flow of life
and let go negative patterns. All I need will be provided to me easily and comfortably.
I take charge of my life and choose to love myself.

Phlegmatic
I choose to be free. Love and peace flow through me. I am surrounded by harmony
and allow joy into every area of my life. I choose to live a life of self-acceptance. It is
safe to be me.

Melancholic
I am at peace with myself; I release the past and know that tomorrow will take care
of itself. I am safe and secure and allow love to flow into my life. There is time and
space for everything I want to do.

6 Elimination
Whatever it needs for energy and survival, the body takes from the environment.
What is not needed is expelled back into the environment in the form of waste
products. When the body isn’t able to efficiently remove waste products it is
susceptible to many different disease conditions.
Waste products are removed from the body through bowel movements, sweating,
urinating and other means. Of all the normal elimination methods, elimination from
the colon requires special attention.

We know that most of the reabsorption of water in the body takes place in the colon.
This process of reabsorption results in a film of matter accumulating on the sides of
the colon. Normal peristaltic movement does not remove this accumulation which
impedes subsequent reabsorption, and becomes a reservoir for toxic accumulation.
Although we may eliminate regularly, this build up or accumulation can only be
removed with an appropriate mild herbal laxative taken on a regular basis. This
helps the body to keep the colon free of toxic waste and is an important step to
health maintenance.

Tibb also recommends fasting as a way of giving the body time to reorganise itself
and improve health and well-being.

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 Tibb Guidelines for Assisting Elimination

 Eat foods that are easily digestible such as fruit and vegetables and minimize
foods like meat and fish that take more energy and time to digest.

 Use natural digestive aids in cooking such as ginger and drink teas like
peppermint or green tea after a meal.

 Improve metabolic function through

the use of herbs and spices like
cumin, cinnamon, ginger, garlic,
turmeric and black pepper.

 Ensure that elimination of both urine

and stools is never suppressed and
that the colon is emptied daily.

 Take a mild laxative at least once

every fortnight.

 Drink water to flush out the kidneys

and to improve the flow of blood in the vessels

Practices for Healthy Elimination

 Effective elimination is better achieved when the body is in a squatting position as

this assists a clear passage. Although Western lavatories aren’t designed for this
purpose, this is the most natural position for the body to eliminate and
discourages piles.

 Find the acupressure point by locating the part of the hand between your thumb
and index finger that makes a V, one centimeter in from the V is where you will
locate the acupressure point. Rub this point for a few seconds.

 If you have trouble with regular elimination, try massaging the colon. Lie on your
back and see if you can trace the colon
by pressing your fingers into your
abdomen. Massage gently in from the
right side in a circular position down to
the left side. This movement will stimulate
movement along the colon.

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 Massage and bathing
Bathing and massage techniques have long constituted an important part of Graeco-
Arab healing traditions. In Instanbul, Turkey during the 16th century there were in
excess of 4,5 thousand private baths or hamams and 300 public baths with separate
times for men and women . Not only were they extremely important as a purification
and cleansing rite but constituted one of the only avenues of socialization for women.
Although modern Turkish lifestyles may not allow for long daily bathing rituals most
Turks will look forward to a weekly steam, scrub and banter at a traditional hamam
where they will relax, speak to friends and drink tea.

Most of the bathing houses

had three rooms, one for
steaming and massage,
another less hot one for
washing and scrubbing and a
cool room or perhaps cubicle
for napping.
Continuing as an important
focus in Eastern cultures we
see why when we look at the
scientific basis behind the
culture. Heat application in the
form of a steam bath
combined with massage is
extremely effective in
removing toxins. Scented
baths can be calming and
relaxing or stimulating. Using different massage oils and varying massage
techniques fluctuating in intensity and duration the massage experience can be
tailor-made according to temperament. From the Tibb perspective the ageing
process from infancy to old age results in a loss of moisture and heat from the body.
The preservation of life and indeed health is dependent on maintaining the correct
heat balance with moisture levels in the body. Obviously melancholics who have a
Cold & Dry temperament will be affected the most. Remember weather plays an
important part in the application of bathing and massage rituals. Long and hot baths
in winter may need to be adjusted during summertime.

Benefits of Massage

As the effects of massage are cumulative, regular massage will greatly increase the
overall benefits. Some of these include relaxation, improved breathing, circulation
and metabolism, calming, easing tension in stiff muscles, easing pain, soothing,
healing and general well-being. Massage has an effect on the nervous system and
can stimulate or calm the system. It specifically acts on the blood circulation and
lymphatic system improving the elimination of waste through the body. Restoration is
effected on all levels, physically, mentally and emotionally. Using varying techniques
like stroking, pressing, kneading the movement works on the soft tissues to improve
muscles and sometimes extends to the organs themselves.
Massage oils eliminate friction and assist in dispersing heat evenly through the body.
Oil remaining on the body provides a shield against environmental factors. It also
acts as a nutrient for the skin and strengthens nerve fibres on hair follicles.
Apparently when massage oil is applied to the navel before sleep it prevents the
body becoming dry. If oil is administered at the top of the spine where it connects to
the skull it has a calming effect on the entire nervous system, also strengthening and
calming the nervous system, memory and improving eyesight.

49
 Guidelines for massage
To enhance the benefits of massage, oils can be specifically chosen to suit different
temperamental types depending on the qualities associated with the oils. The
common massage oils are as follows:

BASE OIL QUALITIES

Olive oil Hot & Moist
Almond oil Moist & Hot
Coconut oil Cold & Dry
Sesame oil Cold & Dry
Mustard oil Dry & Hot

Listed below are the ideal massage oils for the different temperamental types as well
as the guidelines for the massage itself:

TEMPERAMENTAL TYPE MASSAGE OIL TECHNIQUE & DURATION

Bilious/Melancholic Almond, Olive Gentle, not more than 20mins
Bilious/Sanguinous Coconut, Moderate, not more than 30mins
Almond
Sanguinous/Phlegmatic Sesame, Moderate to firm, not more than 60mins
Coconut
Sanguinous/Bilious Coconut, Gentle to moderate, not more than
Almond 45mins
Phlegmatic/Sanguinous Mustard, Moderate to firm, not more than 60mins
Sesame
Phlegmatic/Melancholic Mustard, Olive Firm, not more than 60mins
Melancholic/Phlegmatic Olive, Mustard Moderate to firm, not more than 60mins
Melancholic/Bilious Olive, Almond Gentle, not more than 60mins

See the section on aromatherapy oils which can also be added to the base massage
oil.

Guidelines for bathing

At least once a week do as the Turks do and set aside time for a special bathing
ritual. Mix up your own oils and work out a special potion to suit your temperament.
Water has been seen as healing, regenerative and life-giving while used spiritually in
baptism, purification and renewal. Historian Mircea Eliade said, “Water symbolizes
the whole of potentiality; it is fons et origo, the source of all possible existence.”

Setting the scene.

Why not play some music, light candles, burn incense, add petals and set out some
delicious fruits and herbal tea.

Different temperamental types will require different types, temperature and duration
of baths that will be appropriate for their specific temperament. For example,
dominant bilious people should avoid extremely hot water and definitely avoid sitting
in a sauna. The duration of the bath is also important as sitting too long in a hot bath
will result in a drying effect.

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 TEMPERAMENTAL TYPE TEMPERATURE, TYPE AND DURATION OF BATH
Bilious/Melancholic Cool to warm water - steam bath not more than 15mins
Bilious/Sanguinous Cool water - steam bath not more than 20mins
Sanguinous/Phlegmatic Warm to hot water - steam or sauna not more than 30mins
Sanguinous/Bilious Cool water – steam not more than 20mins
Phlegmatic/Sanguinous Warm to hot water – steam or sauna not more than 45mins
Phlegmatic/Melancholic Warm to hot water – steam or sauna not more than 45mins
Melancholic/Phlegmatic Warm to hot water – steam or sauna not more than 30mins
Melancholic/Bilious Warm water – steam not more than 30mins

Lifestyle Awareness and Healthy Practices

“If we all did the things we are capable of doing, we would literally astound
ourselves.”
(Thomas Edison)

The Laws of Happiness

Happiness is a journey, not a destination. For a long time it seemed to me that life
was about to begin - real life. But there was always some obstacle in the way,
something to be gotten through first, some unfinished business, time still to be
served, a debt to be paid. At last it dawned on me that these obstacles were my life.
This perspective has helped me to see there is no way to happiness. Happiness is
the way. So treasure every moment you have and remember that time waits for no
one. (Alfred D. Souza)

Claim happiness in your life. It’s not necessary to resort to anti-depressants when
you have an understanding of yourself. Awareness and self-knowledge is paramount
to a successful emotional life. Implement the changes you need, perhaps an attitude
change or a resolve to be more proactive. Use the following guidelines and make up
some of your own in the journey to a more fulfilling outlook.

51
1. Keep yourself free from patterns of limitation

So often we see people we love falling into the same trap time and time again. It’s a
psychological fact that people repeat
their mistakes. Sometimes we even
get attached to our suffering; on
some level we feel it gives us a
sense of purpose. Perhaps feeling
that it makes us interesting or
provides a distraction from having to
face difficult issues. We remain
trapped in our ‘comfort zone’, the
zone we are used to, even though
this zone may not be comfortable at
all. Much courage is required to
make changes and leave behind
self-defeating behaviour. Avoid relationships and situations that don’t feed your soul.
We often have internalized instructions from parents or other authority figures that
we feel we have to obey. Use your feelings as your emotional weather report, they
offer important information about what is and isn’t working in our lives. Learn to work
with your emotions not against them. Constantly check your internal dialogue and
perform surgery on your negative thoughts. Live out who you really are. When
focusing on changing other people you are powerless to improve your own life. Shift
your focus to yourself. Smile inside and make this feeling part of you.
If you are going to doubt something, doubt your limits. (Don Ward)

2. Develop loving relationships

‘A wise man never loses anything if he has himself’ (Michel Eyquem de Montaigne)
Before trying to develop a relationship with anyone else, start one with yourself. See
if you are treating yourself as well as you would treat a guest in your house.
Sometimes we push ourselves the whole day without stopping to eat - we would
never do that to a friend. Make yourself your friend and look at selfishness in a
different light. When we are comfortable and happy we are able to give much more.
Find a healthy regard for yourself and increase your self-worth. Make lasting
friendships and dedicate a certain amount of effort into maintaining them.
Acknowledge a spiritual relationship. Explore real intimacy with your partner. Avoid
settling for less or making do with uncomfortable situations. Practice nurturing
yourself and get familiar with your positive attributes so you can acknowledge them.
Before getting irritated with situations or people use these valuable pointers to
examine yourself. Often these irritations indicate a part of yourself you don't want to
see or don't like. Believe that you are bigger than your circumstances and despite
what might be going on around you keep your balance.

52
3. Learn to be alone with yourself.

Schedule specific time slots with yourself. Contentment comes from a knowledge of
who you are and what you want. Separating yourself from your thoughts is a good
exercise in bringing peace. Try this technique to stop the usual conversations you
have with yourself and to appreciate yourself for who you are not what you are. Lie
comfortably and bring your focus to your breath. With every breath you take, feel
yourself becoming more and more relaxed. Watch your thoughts and emotions
coming and going without judging them or having an opinion of them. Feel your mind
and body starting to rest. Rest in the stillness and peacefulness you generate.

4. Live with gratitude and compassion

When we feel our lives are lacking whether it be in substance, meaning or material,
the best action to take is to be grateful for those things we have. If you find this hard
to do, take every aspect of your life, piece by piece and remove it one aspect at a
time. It may be your house, car, cat, food or friend, feel how you feel without it. Keep
adding things on to an imaginary gratitude list. This practice draws abundance
towards us and shifts our focus. Show gratitude outwardly, phone people and thank
them, send gratitude cards, tell more people what they mean to you. Be
compassionate to the people around you.
It is through compassion that a
person achieves the highest
peak and the deepest reach in
his or her search for self-
fulfillment (Arthur Jersild)

5. Make choices that suit you

Make sure you know that the
actions we take have
consequences and that you are
responsible for these
consequences. Also know that
you can direct your life into one
you want. Having our needs
met is one of the prime
motivating factors in life.
Choose with your heart and
choose without the pressure of
society. The more choices we
make the more we understand
cause and effect. Choose to
live happily and with love.

53
6. Find worthiness and security from within
Sometimes people only really appreciate themselves when they have lost all their
material possessions. Test yourself and see how worthy you feel if your status and
possessions are removed. The aim is to feel worthy and magnificent in your own
right. Free yourself from needing outside approval or searching for validation in
material areas. Go back to the time you were a child and unafraid to say, feel or act
or a time you were living from your core with passion and abandon. Know that you
can go back to that place and make that your goal. Visualise yourself as a happy,
competent and successful person then bring this into reality. Geniune happiness
does not come and go; it abides in the deepest parts of our minds and hearts.

Life isn't about finding yourself.

Life is about creating yourself.
(unknown)

7. Find purpose in your life

Find what it is that you really love
to do. Make a business around
your passion. Decide to live with
direction. Be very honest with
yourself about the excuses you use
to prevent yourself from doing
something you really want to do.
Often unchecked fears stop us
from following a purposeful life.
Find ways to service other people.
Change your routine and frame of
reference and use this fresh
outlook to identify and list what you
want in your life. Ask yourself what makes you feel meaningful. Make things happen.
Henry Miller instructs us to "develop interest in life as you see it; in people, things,
literature, music - the world is so rich, simply throbbing with rich treasures, beautiful
souls and interesting people". Look at all areas of your life including your
relationships, hobbies, education, career, exercise, music and culture and spiritual
pursuits. Twenty years from now you will be more disappointed by the things you
didn't do than by the ones you did.

8. Trust and live in the moment

Stay open to what each new moment brings. Allow this moment to breathe, give it
space. You don't need to have all the answers right now. Free yourself from the need
to try and control outcomes. Trust that the seeds of your actions will bear fruit when
the timing is right. Express yourself. An emotion loses its hold over you once it has
been expressed. Be aware of not postponing your joy. The statement "I will be happy
when ... " robs us of true happiness, making happiness conditional on a future event.
Realise that the past is a memory, and the future isn't here yet, all that is real is this
present moment. Ensure that your search for happiness is not dependant on external
circumstances.
Leap and the net will appear. (Zen koan)

9. Keep the energy of giving and receiving flowing

Time, effort and money all translate to energy. The more we circulate the more there
is available to others and to ourselves. Give often without worrying about receiving
but at the same time be open to receive. Learn to receive well so that you give other
people an opportunity to give. Expect your needs to be addressed and expect to
have whatever it is you want.

54
10. Live with forgiveness
Don't make assumptions about people's behaviour or circumstances. Any situation
can be seen from a deeper perspective. It may be that a situation or person has
been sent to you to help you learn something. People act from the basis of where
they are at a certain time. Based on what they know, their upbringing, level of
consciousness and resources they do what they think is right. Look at forgiving a
person rather than forgiving their behaviour. Outstanding anger has power over you
and suppressed anger causes depression.

Make sure you are living according to your temperament.

Be glad of life, because it gives you the chance to love and to work and to play and
to look up at the stars; to be satisfied with your possessions; to despise nothing in
the world except falsehood and meanness, and to fear nothing except cowardice; to
be governed by your admirations rather than by your disgusts; to covet nothing that
is your neighbor's except his kindness of heart and gentleness of manners; to think
seldom of your enemies, often of your friends... and to spend as much time as you
can, with body and with spirit. These are little guideposts on the floorpath to peace.
(Henry Van Dyke)

Claiming Abundance

Identifying your deepest and darkest

thoughts and feelings about money is an
exercise bound to alter your financial
position. Take some time out to
schedule your own ‘abundance therapy’
session. Kick off your process by
figuring out the laws of abundance and
asking yourself some pertinent
questions about your attitude to money.
Central to a healthy process of creating
wealth is the realisation that you are in a
relationship with money. Like other
relationships this one carries baggage,
has perceptions, expectations and
hidden agenda’s.

Observing your behaviour with regard to

money will tell you where your money
hang-ups are revealing practices and
attitudes that are either healthy or need
work. Firstly look at your conditioning.
You already have a whole series of
rules, beliefs and thoughts about money
that have been inherited from your
parents. It’s very easy to spot these by
listening to the parent voice in your head. As you duck out the office at 3:00 pm
planning to head for the beach, do you hear a voice in your head saying, “Unless you
work 9 to 5 you will never get anywhere” or does it say “Well done, you doubled your
sales this week and you deserve a break”. Try out a number of different situations
like buying shoes that are too expensive, spending your last R50.00 on flowers,
starting your own business instead of getting a job, charging someone a worthwhile
fee instead of a discounted fee and etc. Check each action for scolding parent voices
and make a list of negative money beliefs.

55
Find ways of getting rid of them by checking them against facts. Research shows
that working 9 to 5 doesn’t necessarily bring wealth. Many people without degrees or
who have failed at school become millionaires. Some billionaires started businesses
with no more than R100.00. Do your own research and find more useful facts about
people who have created wealth.

Secondly, look at self worth and ego. Did you grow up with repeated statements like,
we can’t afford it, there isn’t enough, you don’t deserve X, Y or Z? Has any of this
conditioning left its mark? Do you sabotage money opportunities because you feel
you aren’t deserving? Is it easy to ask for money that you have lent to someone? Are
you upfront about what you would like to earn or charge for your services? Work on
evaluating yourself appropriately and stand firm in that evaluation.

Another area is your money language. Can you easily speak about money? Have
you ever made an agreement or transaction without mentioning money and then felt
uncomfortable about it afterwards? Practice speaking openly about money. Use the
following to inspire your own list of abundance laws.

 Abundance is everybody’s birthright and is a natural state of being.

 Limitations are entirely of our own doing and arise from deep-seated feelings
of being undeserving.
 What you ask for is what you will get. If you charge more or less, most of the
time you will get more or less.
 People know where they stand and feel more comfortable when money is
discussed up front.
 Your abundance barometer will mirror your relationship with money and will
improve as your attitude improves.
 There is no shortage of money in the world. In fact, money is really nothing
more than paper. It is no longer backed by gold.
 Guilt, fear and self-esteem are key areas in building an abundance
consciousness.
 Unconscious self-sabotage often causes us to forfeit incoming money flow.
 Unnecessary self-made rules and parameters stand in the way of how we
reward ourselves.
 Tithing is an investment into a universal bank that pays higher dividends than
any other bank. Give 10% of your earnings away to charity and your level of
wealth will automatically increase.

56
Effective decision making
From the head to the heart, the gut and the intuition, we have all manner of
resources to make our decisions. But when an important matter brings up our
innermost emotions and no clear answers are coming forward, it’s easy to get stuck
on a roller coaster of indecision. Someone once commented that ‘it’s better to make
a bad decision than no decision at all’. We suggest using the decision-making matrix
to help you along. Generally Phlegmatic people have difficulty (are slow) in making
decisions whereas Bilious people are over impulsive and too quick in making
decisions. Melancholics may analyse too much before making decisions and
Sanguinous people are not very thorough (they can get carried away easily) with
decision making.
Using a thorough and analytical version of weighing up the pro’s and cons, this
system of decision making offers a way of integrating all the different factors at play
in a particular decision. Once you have completed a decision matrix you may not
decide to go with the most favourable option indicated but you will have explored all
your possible issues and can draw from the assurance that you have thought things
through thoroughly.

57
 Moving to another Staying put and Status quo -
Emigrating
OPTIONS town finding a new job changing nothing
Total of Total of Total of Total of
List of
Raw Weighting Raw Weighting Raw Weighting Raw Weighting
influencing Weighting
score X Raw score X Raw score X Raw score X Raw
factors
score score score score

Financial
status

Proximity to
family

Effect on
family of origin

Stress relating
to change

Cost of living

Standard of
living

Quality of life

Career
opportunities

Safety

Social
opportunities

Recreational
opportunities

Support
system

TOTAL

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STEP ONE: IDENTIFY YOUR OPTIONS
The first step is to clearly identify the decision to be made. There may be a host of
inter-related issues that need to be considered. Take the decision of whether to
change jobs. It may be that an unhappy job situation is forcing you to think about
change. You may come up with three options; immigrating to another country, moving
to another city in the same country or staying where you are and changing your job.
Make a graph and give each option a column across the top of the graph including
the option of staying where you are and changing nothing. This is to be used as the
status quo.
STEP TWO: LIST IMPORTANT INFLUENCING FACTORS
Once you have identified your choices, make a list of the influencing factors. These
could include, financial status, proximity to family, stress relating to change, cost of
living, standard of living, quality of life, career opportunities, safety, social
opportunities, recreational opportunities, support systems and so on. The more
factors you are able to include, the greater the accuracy of the outcome. These
influencing factors should be listed down the side of the graph in order of importance
starting with the most important at the top. (See previous page)
STEP THREE: WEIGHTING YOUR INFLUENCING FACTORS
Score each factor out of ten. You may feel that safety is your most important
consideration. Give this factor a score of ten and rate the others with a score that is
relative to ‘safety’. For example, your next important consideration might be ‘standard
of living’. Ask yourself how important your standard of living is in relation to safety.
You may give this a score of eight and end up with a fairly insignificant factor at the
bottom that scores a two.

STEP FOUR: SCORING YOUR OPTIONS

Once you have weighted all your influencing factors take the first option of
immigrating and work through the influencing factors written down the side of the
column. How does the immigration option score in terms of safety? Use a score of
one to ten where ten is excellent and one is unacceptable or uncomfortable. Work
through your list of choices across the top and give each choice a score for each
influencing factor including your option of staying exactly where you are.

STEP FIVE: TOTALLING UP

Working horizontally across your columns, multiply your weighting by your score and
give it a total. Then work from top to bottom and add up your scores. The highest
score will be your most favourable option.

59
 Posture for self-esteem

Imagine a string going right through the middle of your

body and then imagine someone pulling the string from
above you. Elongate your body by developing good
posture. Standing taller is known to produce a happier
and more confident frame of mind. Breathe yourself tall,
either way get into the habit of developing good posture.
To practice put a couple of books on your head and
walk around the house. Small adjustments in posture
can produce volumes of self-esteem. Because our
thoughts have a direct effect on our bodies, we can tell
when someone is slumping that they are thinking
diminishing thoughts. An exercise to practice a few
times a day is to breath in, straightening your neck
upwards, once you breath out, relax your shoulders and
let them drop down creating space between each
vertebrae. Check the lower part of your body, bring your
buttocks in and don’t pull your stomach in too much as it
will effect your breathing. See if your feet are squarely
on the ground and not turning in or out. After sometime
you will notice a distinct positive effect on your self-
esteem.

Time and Stress

Although many of us frantically juggle the hours and minutes in every day, not much
thought is given to why we do this, or that we are subscribing to a time system that
may not be all that healthy or all that necessary. Yet, our attitude towards time is
probably one of the most important factors that influence how we live life.

Imagine if we had committees that met regularly to review our time systems, much
like monetary policies or governmental policies are renewed. We might have the
opportunity to vote on whether we should follow the cycle of the moon and rearrange
our calendars or whether we should make a ten-day week with holidays on every
alternate day and banish months and years. Navajo Indians don’t understand why
we divide time into unnatural and strange periods instead of having a natural
succession of days beginning with each new moon. Edward T. Hall, author of The
Silent Language (Fawcett) mentions that Navajo Indians have no word for ‘late’ or
‘waiting’, nor have a concept of what that is. Imagine the different attitude to life if
every stress that centred around being on time was eliminated.

60
Comparing our perceptions of time with that of other cultures may make us realise
the extent to which we are ‘time-ridden’. In fact some regard our society to be
pressurising us to the point of ill health causing ulcers and hypertension.
Aristotle, the Greek philosopher pointed out
that "Western minds represent time as a
straight line upon which we stand with our
gaze directed forward; before us we have the
future, and behind us the past. Even our
language is geared towards a linear
perception of time, with specific tenses to
mark time. When we think of the future we
usually limit it to our life span and perhaps
that of our children. South Asian’s regard the
future in terms of centuries, or even as an
endless period. This difference is seen in
attitude to the environment; where we seldom
engage in projects spanning more than 5-10
years, South Asian people will effortlessly put
energy into something that has a pay-off
centuries later.
In examining the past, we do so to collect
know-how as opposed to celebrating tradition.
The view of the future is linked to the past and
linked to what we have learnt and
experienced. Past experiences are solely to
calculate the prognosis for future success.
Time is taken very seriously and has become a commodity that can be saved,
earned, spent or wasted. We demand promptness and feel insulted when we are
kept waiting.

Hall points out how certain cultures handle time in a way that is incomprehensible to
others. Pueblo Indians in the Southwest have a sense of time that is at complete
variance with the clock-bound habits of the western world. Events begin when the
time is ripe and no sooner. Navajo Indians believe that only the here and now is real
and that the future has little reality to it. The promise of a future benefit is of no use to
them.

The Truk tribe in the South West Pacific put no distance between the past and
present. Past events pile up placing a heavy burden on the present. Tiv people in
Nigeria believe there is a time for everything; for visiting, for cooking, or for working
and during one of these times one does not shift to another. A week can last five to
seven days and days of the week are named after things that are being sold in the
market at that time.

Without the same order of time, without recording birthdays, our perception of how
time passes, how we relate to it and even how we age would alter the way we
experience life. Perhaps we need to review the effects of living strictly by the clock
and come up with a friendlier, less stressful relationship to time.

61
 ARE YOU A P-TIME PERSON OR AN M-TIME PERSON

Crash and burn hurry junkies may avoid serious health

risks and develop a whole new game plan by
examining their relationship with time. Friend or
enemy, our perception of time alters the way
we experience life. Anthropologist Edward
Hall, comments that ‘most people aren’t
aware that they operate in one of two
approaches to time’. Identifying and
recognizing which approach you use could
reveal more than you think. Find out which
philosophy drives you and prepare to
make time work for you.

Have you ever sat next to an edgy person?

Someone who continuously taps his foot,
checks his watch, moves objects around the
table and looks nervous? Plagued with performance
anxiety, these people need to continuously achieve,
produce and ‘do’ rather than just ‘be’. To them, time is money, and whether
necessary or not they feel compelled to hurry. Although often high achievers they are
also prone to health risks such as heart disease, high blood pressure and high levels
of adrenaline. On the other side of the spectrum is the slow talking, slow moving,
flexible type. Never in too much of a rush, they will easily lengthen or shorten
arrangements and appointments.

Sociological studies have identified two main approaches to time; the first typifies the
edgy character, is highly structured and is called Monochromatic time or M-time. The
second is intuitive and fluid and is known as Polychronic or P-time. M-types are more
likely to correspond with the bilious temperament and to a lesser extent melancholic
whereas the P-type will be the phlegmatic and to a lesser extent a sanguinous
temperament.

Most people combine both approaches, but have a strong tendency towards one.
Borrowing principles from one or the other may inspire a healthier approach to time,
as ideally, both should work in harmony. M-time people are task, schedule and
procedure oriented, will do one thing at a time and keep work and personal time
separate. Adhering rigidly to plans, they measure time as a commodity valued in
units and measures with the end being the chief objective and little value placed on
the journey.

P-time people are fluid, will do several things at a time, have flexible schedules and
place relationships with people at the centre of their activities. They will readily
change engagements to accommodate the needs of people. Michael Geary, author
of Panchang Moon Astrology (Thorsons) mentions that Ancient cultures were
predominantly P-type, tending to be closer in their thinking and daily activity to the
nature and the changing seasons. He also speaks about countries operating in these
time approaches with Germany, Japan, England and America operating in M-time,
and India, Africa and the Mediterranean countries operating in P-time.

62
With modern society being clock obsessed and performance driven with a very linear
perception of time it’s easy to see how ‘hurry syndrome’ is developed. This
syndrome is typical of the modern age and wasn’t as prevalent in ancient times. For
centuries our brains have functioned under the more circular P-time, as seen in
nature. This perception of time accommodates for those things seemingly out of our
control and carries less stress. “With the sun and the moon both moving in circles,
birds making their nests in circles, the earth, teepees and huts all being round, so too
was our thinking’, says Geary. Now our houses, roads, televisions, computers are
all square, we have a different accountability and a more linear approach to time.
Escaping stress created by the time-trap can be achieved by balancing out individual
time-tendencies. If you recognize yourself as embodying the structured M-time
characteristics, you may want to adjust your approach by enjoying the journey
towards the end result and placing more emphasis on the benefits of quality
interaction with people. P-time people will benefit by focusing more on achieving
identifiable tasks.

Conflict between people with different time approaches is often experienced when
working in a group or as a team. Goal oriented people may become frustrated at the
circular way in which P-time people operate. Geary explains that “to P-time people,
timescales depend on individual talents and will be expressed in relation to whatever
crises or celebrations are going on in their personal lives”.

Being busy may afford a sense of comfort but realistically distinguishing between
effort and result will often render many of the things we do as superfluous. As
Mahatma Gandhi said, ‘There is more to life than increasing its speed”.

63
 Understanding illnesses in Tibb

Hippocrates showed us that there is a definite pathway leading from health to

disease. When laying the founding principles of Tibb on the basis of 'cause and
effect' he established a scientific basis for understanding the causes of illnesses and
health. In knowing that the human body has been created with self-regulating and
self-healing mechanisms, we see that illnesses do not just happen but result from a
definite cause or a number of causes.

Hippocrates believed that illnesses result from ineffective digestion (or pepsis) of the
environment or lifestyle factors beyond the ability of physis to restore homeostasis
(balance). This results in an imbalance between the ideal qualitative state of the
humours and temperament of the individual.

Illness conditions can result from:

1) Sudden changes or an excess in qualities from the lifestyle factors.

A good example of this is exposure to cold weather resulting in symptoms of colds or
flu, or a lack of sleep which can result in emotional stress and headaches or
strenuous exercise leading to joint pain or muscular spasms. Conditions arising from
these sudden changes or excess in qualities can soon be restored by physis once
the cause(s) has/have been removed. Most self-limiting illnesses fall into this
category.

2) Accumulation of waste or toxins at a humoral level resulting from poor

lifestyle management.
This accumulation of waste or toxins takes place over time and is the result of the
inability of physis to restore balance. Remember that from birth until death just as our
metabolic rate decreases, the ability of physis to restore balance also diminishes.
Illnesses that arise from this accumulation are invariably all chronic illnesses such as
diabetes, hypertension, arthritis and high cholesterol.

3) From infectious agents.

Tibb views illnesses from infectious agents differently to conventional medicine in
that whilst it recognizes the link between an infective agent and illness conditions,
i.e. Mycobacterium Tuberculosis and TB, Pneumococci and Pneumonia or the HI
virus and AIDS related conditions, Tibb is of the
view that infections from organisms are only
possible when an imbalance occurs at a humoral
level, which provides the environment for the
infective agent to thrive. This explains why some
people are susceptible to infections and others not.
The extent to which an infection develops will also
be dependent on the person's immune response to
the particular infectious agent in terms of his/her
previously acquired immunity.

64
 Illness and Qualities
Just as different temperamental types have different qualities associated with them,
illness conditions also have specific qualities associated with them.

Below is a list of some illnesses with their corresponding qualities.

CONDITION QUALITIES DOMINANT QUALITY

Acne Dry & Hot Dryness

Allergy (skin rash) Hot & Moist Heat
Arteriosclerosis Cold & Dry Dryness
Asthma Moist & Hot Moistness
Colds & Flu Cold & Moist Cold
Gastritis Hot & Dry Heat
Hay Fever Hot & Dry Heat
Hepatitis Hot & Dry Heat
Kidney stones Cold & Dry Dryness
Osteoporosis Cold & Dry Dryness
Peptic ulcers Dry & Hot Dryness
Psoriasis Cold & Dry Dryness
Sinusitis Moist & Hot Moistness
Vaginal thrush Hot & Moist Heat

Qualities: the Common Denominator

From the above lessons, we have learnt that:

 Each of us is a unique individual with an ideal temperament made up of a

combination of heat, coldness, moistness or dryness. This combination of
qualities is dominated by one of the four qualities.

 Each of us has qualities of a humoral balance that will be in harmony with the
qualities of the temperament of an individual.

 Each of the lifestyle factors influence the ideal qualitative state of the humours
through their respective qualities.

 Physis, the doctor within us, is forever at work to maintain balance between the
qualities of the humours to remain in harmony with the qualities of the
temperament of the individual.

65
 Personalised Lifestyle Programme for Different Temperamental
Types
Follow your own personalised lifestyle programme by paging to your particular
dominant and sub-dominant combination amongst the eight different selections.

Each programme highlights the dominant quality that is associated with your
temperament as well as the factors that will increase this dominant quality. After
working through the factors that affect you, get familiar with the illnesses that your
dominant and sub-dominant temperament will be most inclined to. Once you have
this knowledge, optimize the benefits of this health promotion programme by
managing the lifestyle factors, taking steps to balance your lifestyle factors and
knowing which of the factors effect you positively and which effect you negatively.

Special attention has been given to dietary recommendations. In addition to the

guidelines given earlier under the dietary section, we have included a quick
reference diet chart for the different combinations. This diet chart has been further
fine-tuned for each specific combination. This fine tuning takes into account the
common quality associated with each temperament as well as the fact that although
different foods may fall in the broad categories of heat (with moistness or dryness)
as well as coldness (with moistness and dryness), within these categories variations
do exist.

For example, although artichokes, olives and turnips are all classified under the
broad category of HOT & MOIST, olives have a predominance of heat and turnips
have a predominance of moistness. Artichokes are evenly balanced between heat
and moistness. Therefore olives are less appropriate for the bilious/sanguinous
temperamental combination and turnips are less appropriate for the
sanguinous/phlegmatic temperament. The quick reference diet chart for each of the
eight combinations takes this into account. This chart shows the different categories
of foods for easy reference. Foods to be avoided are
highlighted. Factors beside food are also listed with
appropriate advice to achieve good health for each
temperamental combination. The more you live your
life according to the programme; the healthier you
will be. Alternatively, exposure to an excess of the
negative aspects will lead to illness conditions.

Remember your greatest friend against illnesses is

the doctor within you - your Physis. Working
together with Physis, especially in times of ill health,
will assist you in restoring optimum health.

When in good health, you can spoil yourself with

little indulgences but only in moderation. As
Hippocrates said: “A little of what is harmful is better
than too much of what is good.” Your Physis can
perform miracles, trust Physis, help Physis and stay
healthy!

What to do when you go wrong

Finish each day and be done with it. You have done what you could. Some blunders
and absurdities have crept in; forget them as soon as you can. Tomorrow is a new
day. You shall begin it serenely and with too high a spirit to be encumbered with your
old nonsense. (Ralph Waldo Emerson)

66
Lifestyle programme for an individual with the following DOMINANT and SUB -
DOMINANT temperament:

BILIOUS MELANCHOLIC

Overview
Tibb is an Arabic word meaning medical Tibb is an Arabic word meaning medical
treatment. It is also known as Unani-Tibb. treatment. It is also known as Unani-
You will ishave
Unani a temperamental
a Persian qualityGreek,
word meaning betweenTibb.
a Bilious
Unani (Hot
is a and
Persian
Dry)word
and meaning
a
Melancholic (Cold and Dry) temperament.
therefore Unani-Tibb would mean Greek This results
Greek,
in an
therefore
overall Unani-Tibb
dominant quality
would mean
ofMedical
DRYNESS, which or
Treatment is Sciences.
common to both temperaments.
Greek Medical Treatment or Sciences.

Any
Tibbchange in the ideal
is a system level of dryness,
of medicine Tibb isana increase
especially
that initially system ofinmedicine
dryness,that
will initially
negatively affect you (more than other
began with Imhotep, the renowned Egyptian changes do).
began An increase
with Imhotep,
in heat the
will also
renowned
have a negative
pharaoh, affect, Africa.
in North whilst changes
It wasin later
the levelEgyptian
of coldness
pharaoh,and inmoistness
North Africa.
will It was
have the least
embraced byaffect.
Greeks like Hippocrates and later embraced by Greeks like
finally refined, over many centuries, by Arab Hippocrates and finally refined, over
An increaselike
physicians in dryness
lbn Sina.can be as a result of: many centuries, by Arab physicians like
lbn Sina.
Basedsummer on the philosophy of empowering very hot weather and environment
individualswinter
late to heal themselves, Tibb is a dry Based
food onandthedrink
philosophy of empowering
anger scientific and, more importantly, strenuous
complete, individuals to heal themselves, Tibb is a
exercise
grief
natural system providing affordable solutions. irregular
complete, elimination
scientific
of wastesand, more
It hasnot enough
been sleepfor centuries and enjoys importantly, natural system providing
practised
all the benefits of being tested overtime. affordable solutions. It has been
The illnesses you are inclined to are those of the Bilious practisedTemperament:
for centuries and enjoys all the
In South Africa, the principles of Tibb have benefits of being tested overtime.
been Migraine
incorporated into a system that Stress
Bronchitistraditional
recognises medicine and OverIn South
active Africa,
thyroid the principles of Tibb
Hay fever
mainstream practice so we can benefit from Endometriosis
have been incorporated into a system
the bestNausea
of both. that recognises traditional medicine and
mainstream practice so we can benefit
To a lesser extent you may also be inclinedfrom to illnesses
the best ofofboth.
the Melancholic
Temperament:

Insomnia Osteo-arthritis
Hyperacidity Constipation
Piles Flatulence
Colic
Gout

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of
dryness in each of the lifestyle factors will affect you in a negative way, more than
other factors. You need to be aware of this at all times and control the level of
dryness in your body.

67
 Food and Drink
Ideally this combination should eat mostly cold and moist foods with more hot and
moist foods, less cold and dry foods and the least amount of hot and dry foods.
Alternatively for easy reference the diet chart below can be used.
QUICK REFERENCE diet sheet - BILIOUS melancholic AVOID FOODS THAT
ARE HIGHLIGHTED
VEGIES VEGIES FRUITS FRUITS FLOUR SPICES
MEATS DAIRY
moist dry sweet/moist sour/dry & grains & herbs
Beef Artichokes Bittergourd All Melons All sour fruits Clarified butter Barley Aniseed
Buck Asparagus Cabbage Apricot Avocados Butter Beans Basil
Brown
Chicken Baby marrow Cauliflower Apples Cherries Buttermilk Bay leaves
bread
Crab Beetroot Cellery Bananas Granadilla Cheese Chick peas Cardamom
Celery
Duck Broccoli Egg plant Cranberries Grape fruit Condense milk Cornflour
(ajmo)
Brussel
Fish Fenugreek Dates Grapes Cream, fresh Cous cous Chillies r/g
sprouts
Goat Butternut Cauliflower Figs Lemon, lime Cream, sour Gram flour Cinnamon
Goose Calabash Garlic Guavas Naartjies Cream cheese Lentils Cloves
Knuckles Carrots Green beans Kiwi fruit Oranges Eggs Macaroni Coriander
Lamb Chives Mushrooms Litchis Plums/ prunes Margarine Maize Cumin
Liver Cucumber Mustard Mangoes Pomegranate Milk Mielie meal Dried ginger
Lobsters Drum sticks Onion Mulberries Quince Sour milk Millet Fennel
Papaya /
Mussels Fresh ginger Parsley Raspberries Soya Milk Pastas Iodized salt
pawpaw
Mutton Indian Ghourd Peas Peaches Strawberry Yoghurt Rice b/w Lavender
Ostrich Ladyfingers Peppers g/r Pears China fruit Rye bread Mint
Oysters Lettuce Potatoes Pineapple Sago Mustard
Pork Olives Rocket Prune Samp Nutmeg
Prawns Patty pans Spring onions Watermelon Semolina Oregano
Sweet
Rabbit Pumpkin Spaghetti Paprika
potatoes
Snail Radish Tomatoes Vermicelli Parsley
Tripe Soy beans Wheat Pepper B/W
White
Turkey Spinach Rosemary
bread
Veal Sprouts Rocket
Squash Saffron
Tofu Sage
Turnips Table Salt
Zuccini Tamarind
Thyme
Turmeric
Vanilla
Water cress

CONFEC- NUTS SWEET- CONDI-

DRINKS OILS CEREALS DISHES
TIONARY & seeds ENERS MENTS
Chilli
Alcohol Castor oil Bran Biscuits Almonds Brown Sugar Salty dishes
sauce
Clarified Jam (see
Black Tea Corn flakes Cakes Brazil Glucose Sour dishes
butter fruit)
Mustard
Coffee Coconut oil Muesli Chocolate Cashews Honey Spicy dishes
sauce
Cold Drinks Corn oil Oats Custard Coconut Molasses Mayonaise Sweet dishes
Peanut
Cold water Mustard oil Wheat Ice cream Hazel Rose syrup
butter
Peri-peri
Green tea Olive oil Vermicilli Macadamia White sugar
sauce
Hot water Sesame oil Peanuts Pickles
Juices (see Soya
Sunflower oil Pecan
fruit) sauce
Tomato
Ice Pistachios
sauce
Rooibos Poppy seeds Vinegar
Rose syrup Sesame seeds Worcestershire
Juices (see Sunflower
fruit) seeds
Walnuts 68
Additional dietary advice:

 Stick to this diet especially in summer and spring.

 Drink at least 2-3 litres (8-12 glasses) of water per day.

 Avoid refined foods.

 Eat simply and avoid eating lots of different types of foods at the same meal.

 If you are emotional or upset, sit down, take a few deep breaths or drink a
glass of water.

Environmental Air & Breathing

 Fresh air and a cool, properly ventilated environment are most ideal.

In addition to the ‘Deep Rhythmic’ Breathing exercise and the Tibb

‘Mental/Emotional’ Breathing exercise, the Tibb Slow and Deep Breathing
Exercise is advised:

1) Sit either on the floor squatting with hands on thighs or in the ‘lotus’ position,
keeping a straight back in both cases. If either position is not possible due to a
disability, then lie on the floor on your back. Select a protected time and space,
free from interruptions. This exercise is best outdoors if quiet and warm, in the
early morning.

2) Close eyes, focus on breathing.

3) Take slow and deep breaths, breathing in and out

through the nose, distending and filling the stomach.

4) Continue breathing this way for 5 minutes.

Physical Exercise

 Excessive movement and strenuous exercise is

not advisable

 Exercise in the early morning and late afternoon

 Yoga is advisable

Include in your choice of physical exercises, The Tibb Walking Exercise

1) Warm up by walking normally, swinging the arms gently. Do this for about 2
minutes initially.
2) Then walk briskly, raising the legs and swinging the arms firmly. Do this for about
5 minutes.
3) Then cool down by walking normally, as in the warm up. Do this for about 2
minutes.
4) Do these exercises daily, but each week increase the amount of time you spend
doing them until you reach a maximum of 25 minutes

69
Sleep

 A good nights sleep of 6-8 hours is advisable

 Lack of sleep (less than five hours on a continuous basis) and late nights will
negatively affect you.

Emotions & Feelings

 Extreme emotions of anger, excitability, irritability, excessive speech and

suppression of anger are the emotional excesses of this temperamental type
and should be managed with breathing exercises and meditation.

 A 5 -10 minute relaxation break after lunch is beneficial

 Colour therapy: use the colours blue or green

 Aromatherapy: ylang-ylang, jasmine, fennel seeds or coriander oil

 The following meditation exercises are advised together with the Tibb Slow
and Deep Breathing exercise.

The Tibb Heart Meditation Exercise

1) Sit on the floor or chair, with a straight spine.

2) Put the head down, close your eyes, concentrate on the heart and
breathe in deeply.
3) Hold the breath for a while, then, breathe out slowly in the same
manner.
4) Continue this exercise every day and at night before going to bed, for
10 -15 minutes.

The Tibb Pineal Body Meditation Exercise

1) Sit in a relaxed state, in a calm environment, with eyes closed.

2) Concentrate on the area between the eyebrows, and breathe in deeply.
3) Hold the breath for a while and breathe out slowly in the same manner.
4) Repeat this exercise for 10 -15 minutes.

The Tibb Visualising Meditation Exercise

1) Lie in a relaxed position in bed. Make sure the room is quiet and close
your eyes.
2) Visualise an appropriate colour gently surrounding you.
3) If you are emotionally stressed visualise a blue or green colour,
alternately choose the colour most appropriate for your temperament.
4) Repeat this exercise for 10 -15 minutes

Elimination

 Laxatives should be considered

 A regular high-fibre diet should be adopted to keep the colon clear

70
Lifestyle programme for an individual with the following DOMINANT and SUB -
DOMINANT temperament:

BILIOUS SANGUINOUS
Overview
Tibb is an Arabic word meaning medical Tibb is an Arabic word meaning medical
You will have a Ittemperamental
treatment. is also knownquality between thetreatment.
as Unani-Tibb. Bilious (Hot
It isand
alsoDry) and as Unani-
known
Sanguinous
Unani (Hot
is aand Moist) temperament.
Persian word meaningThis results Tibb.
Greek, in an overall
Unani dominant
is a Persianquality
word meaning
of HEAT, which isUnani-Tibb
therefore common to bothwould temperaments.
mean Greek Greek, therefore Unani-Tibb would mean
Medical Treatment or Sciences. Greek Medical Treatment or Sciences.
Any change in the ideal level of heat, especially an increase in heat, will negatively
affect you.
Tibb Anis increase
a system in dryness
of medicinewill also
that have a negative
initially Tibb isaffect,
a system
whilstofmoistness
medicine that initially
and coldness will have
began with the least
Imhotep, the effect on your
renowned feeling ofbegan
Egyptian wellbeing.
with Imhotep, the renowned
pharaoh, in North Africa. It was later Egyptian pharaoh, in North Africa. It was
An increase
embracedin heat
by could
Greeksbe due
like to:
Hippocrates and later embraced by Greeks like
finally refined, over many centuries, by Arab Hippocrates and finally refined, over
summer like lbn Sina.
physicians very many
hot weather and environment
centuries, by Arab physicians like
hot food and drink angerlbn Sina.
strenuous
Based on exercise
the philosophy of empowering not enough sleep
individuals to heal themselves, Tibb is a Based on the philosophy of empowering
Illnesses you will scientific
complete, be inclinedand,
to aremore
thoseimportantly,
of the Bilious individuals
Temperament: to heal themselves, Tibb is a
natural system providing affordable solutions. complete, scientific and, more
Migraine
It has been practised for centuries and enjoys Stress
importantly, natural system providing
Bronchitis
all the benefits of being tested overtime. Overaffordable
active thyroidsolutions. It has been
Hay fever Endometriosis
practised for centuries and enjoys all the
Nausea
In South Africa, the principles of Tibb have benefits of being tested overtime.
been incorporated into a system that
recognises traditional medicine and In South Africa, the principles of Tibb
To a mainstream
lesser extent you may
practice so we also
canbebenefit
inclined
fromto illnesses
have been of incorporated
the Sanguinous into a system
Temperament:
the best of both. that recognises traditional medicine and
mainstream practice so we can benefit
Congestive headache High from
bloodthe
pressure
best of both.
Diabetes Urinary tract infection
Rheumatoid arthritis Pre-menstrual tension.

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of heat

in each of the lifestyle factors will most negatively affect you, faster than changes in
the other qualities. You need to be aware of this at all times and control the level of
heat in your body.

71
 Food and Drink
Ideally this combination should eat mostly cold and moist foods, more cold and dry
foods, less hot and moist foods and the least amount of hot and dry foods.
Alternatively use the diet chart below for easy reference.
QUICK REFERENCE diet sheet - BILIOUS sanguinous
AVOID FOODS THAT ARE HIGHLIGHTED

VEGIES VEGIES FRUITS FRUITS FLOUR SPICES

MEATS DAIRY
moist dry sweet/moist sour/dry & grains & herbs
Clarified
Beef Artichokes Bittergourd All Melons All sour fruits Barley Aniseed
butter
Buck Asparagus Cabbage Apricot Avocados Butter Beans Basil
Chicken Baby marrow Cauliflower Apples Cherries Buttermilk Brown bread Bay leaves
Crab Beetroot Cellery Bananas Granadilla Cheese Chick peas Cardamom
Celery
Duck Broccoli Egg plant Cranberries Grape fruit Condense milk Cornflour
(ajmo)
Brussel
Fish Fenugreek Dates Grapes Cream, fresh Cous cous Chillies r/g
sprouts
Goat Butternut Cauliflower Figs Lemon, lime Cream, sour Gram flour Cinnamon
Goose Calabash Garlic Guavas Naartjies Cream cheese Lentils Cloves
Knuckles Carrots Green beans Kiwi fruit Oranges Eggs Macaroni Coriander
Lamb Chives Mushrooms Litchis Plums/ prunes Margarine Maize Cumin
Liver Cucumber Mustard Mangoes Pomegranate Milk Mielie meal Dried ginger
Lobsters Drum sticks Onion Mulberries Quince Sour milk Millet Fennel
Papaya/pawpa
Mussels Fresh ginger Parsley Raspberries Soya Milk Pastas Iodized salt
w
Mutton Indian Ghourd Peas Peaches Strawberry Yoghurt Rice b/w Lavender
Ostrich Ladyfingers Peppers g/r Pears China fruit Rye bread Mint
Oysters Lettuce Potatoes Pineapple Sago Mustard
Pork Olives Rocket Prune Samp Nutmeg
Prawns Patty pans Spring onions Watermelon Semolina Oregano
Sweet
Rabbit Pumpkin Spaghetti Paprika
potatoes
Snail Radish Tomatoes Vermicelli Parsley
Tripe Soy beans Wheat Pepper B/W
Turkey Spinach White bread Rosemary
Veal Sprouts Rocket
Squash Saffron
Tofu Sage
Turnips Table Salt
Zuccini Tamarind
Thyme
Turmeric
Vanilla
Water cress

CONFEC- NUTS SWEET- CONDI-

DRINKS OILS CEREALS DISHES
TIONARY & seeds ENERS MENTS
Alcohol Castor oil Bran Biscuits Almonds Brown Sugar Chilli sauce Salty dishes
Clarified
Black Tea Corn flakes Cakes Brazil Glucose Jam (see fruit) Sour dishes
butter
Coffee Coconut oil Muesli Chocolate Cashews Honey Mustard sauce Spicy dishes
Cold Drinks Corn oil Oats Custard Coconut Molasses Mayonaise Sweet dishes
Cold water Mustard oil Wheat Ice cream Hazel Rose syrup Peanut butter
Green tea Olive oil Vermicilli Macadamia White sugar Peri-peri sauce
Hot water Sesame oil Peanuts Pickles
Juices (see
Sunflower oil Pecan Soya sauce
fruit)
Ice Pistachios Tomato sauce
Rooibos Poppy seeds Vinegar
Rose syrup Sesame seeds Worcestershire
Juices (see Sunflower
fruit) seeds
Walnuts

72
Additional dietary advice:
 Stick to this diet especially in summer and spring.
 Drink at least 2-3 litres (8-12 glasses) of water per day.
 Avoid refined foods.
 Eat simply, and do not eat a lot of different types of foods at the same meal.
 If you are upset, sit down, take a few deep breaths or drink a glass of water.

Environmental Air & Breathing

 Fresh air and a cool, properly ventilated environment are most ideal.
 Avoid exposure to the sun, or hot climates.
 During summer especially it is important to keep cool at all times.
 Air-conditioners are acceptable.

In addition to the Deep Rhythmic Breathing exercise and the Tibb

Mental/Emotional Breathing exercise, The Tibb Slow and Deep Breathing
Exercise is advised:

1) Sit or squat on the floor or in a lotus position with hands placed on the thighs,
keeping a straight back. If either position is not possible due to a disability, then
lie on your back on the floor. Select a protected time and space free from
interruptions. This exercise is best done outdoors if quiet and warm, in the early
morning.
2) Close eyes, focus on breathing.
3) Take slow and deep breaths, breathing in and out through the nose, distending
and filling the stomach.
4) Continue breathing this way for 5 minutes.

Physical Exercise

 Excessive movement and

strenuous exercise is not
advisable
 Exercise in the early morning
and late afternoon
 Yoga is advisable
 Include in your choice of
physical exercises, The Tibb
Walking Exercise

1) Warm up by walking normally and swinging the arms gently. Do this for about 2
minutes initially.
2) Then walk briskly, raising the legs and swinging the arms firmly. Do this for
about 5 minutes.
3) Cool down by walking normally for about 2 minutes, as in the warm up.

4) Do these exercises daily, increasing the time after each week until you reach a
maximum of 25 minutes per session.

73
Sleep
 A good night’s sleep for 6-8 hours is advisable

 Lack of sleep (less than five hours on a continuous basis) and late nights will
negatively affect you.

Emotions & Feelings

 Extreme emotions of anger, excitability, irritability, excessive speech and

suppression of anger are the emotional excesses of this temperamental type
and should be managed with breathing exercises and meditation.

 A 5 -10 minute relaxation break after lunch is beneficial

 Colour therapy: use blue or violet.

 Aromatherapy: ylang-ylang, jasmine, fennel seeds or rose oil.

 The following meditation exercises are advised together with the Tibb Slow
and Deep Breathing exercise.

The Tibb Heart Meditation Exercise

1) Sit straight up on the floor or chair, with a straight spine.

2) Put the head down, close the eyes, concentrate on the heart and
breathe in deeply.
3) Hold the breath for a while then breathe out slowly in the same
manner.
4) Continue this exercise every day and at night before going to bed, for
10 -15 minutes.

The Tibb Pineal Body Meditation Exercise

1) Sit in a relaxed state, in a calm environment, with eyes closed.

2) Concentrate on the area between the eyebrows, and breathe in deeply.
3) Hold the breath for a while and breathe out slowly in the same manner.
4) Repeat this exercise for 10 -15 minutes.

The Tibb Visualising Meditation Exercise

1) Lie in a relaxed position in bed. Make sure the room is quiet and close
your eyes.
2) Visualise an appropriate colour gently surrounding you.
3) If you are emotionally stressed visualise a blue or violet colour,
alternately choose the colour that is most appropriate for your
temperament.
4) Repeat this exercise for 10 -15 minutes

Elimination

 Laxatives should be considered

 A regular high-fibre diet should be followed to keep the
colon clear

74
Lifestyle programme for an individual with the following DOMINANT and SUB -
DOMINANT temperament:

SANGUINOUS BILIOUS

Overview
Tibb is an Arabic word meaning medical Tibb is an Arabic word meaning medical
treatment. It is also known as Unani-Tibb. treatment. It is also known as Unani-
You will have
Unani is a aPersian
temperamental quality between
word meaning Greek, a Sanguinous (Hot and
Tibb. Un a Persian Moist)
word and aGreek,
meaning
Bilious (Hot Unani-Tibb
therefore and Dry) temperament.
would mean ThisGreek
results therefore
in an overall dominant
Unani-Tibb quality
would meanof Greek
HEAT, which is common in both
Medical Treatment or Sciences. the temperaments. Medical Treatment or Sciences.

Any
Tibbchange
is a in the ideal
system of level of heat,
medicine thatespecially
initially an Tibbincrease in heat,
is a system will affectthat
of medicine you initially
negatively
began with (more than other
Imhotep, changes).Egyptian
the renowned An increase beganin moistness
with Imhotep,will alsothe
haverenowned
a
negative affect, whilst changes in dryness and coldness will have
pharaoh, in North Africa. It was later Egyptian pharaoh, in North Africa. It was the least affect
embraced by Greeks like Hippocrates and later embraced by Greeks like
An increase in heat can be as a result of:
finally refined, over many centuries, by Arab Hippocrates and finally refined, over
physicians like lbn Sina. many centuries, by Arab physicians like
summer very hot weather
lbn Sina.
Basedhumid on environment/weather
the philosophy of empowering hot and moist to hot and dry food and drink
anger to heal themselves, Tibbstrenuous
individuals is a Basedexercises on the philosophy of empowering
not enough sleep
complete, scientific and, more importantly, individuals to heal themselves, Tibb is a
natural system providing affordable solutions. complete, scientific and, more
The illnesses you are inclined to are those of the Sanguinous Temperament:
It has been practised for centuries and enjoys importantly, natural system providing
all the benefits of being tested overtime. affordable solutions. It has been
Congestive headache High bloodpractised
pressurefor centuries and enjoys all the
Diabetes Urinary
In South Africa, the principles of Tibb have benefits tract infection
of being tested overtime.
Rheumatoid arthritis
been incorporated into a system that Pre-menstrual tension.
recognises traditional medicine and In South Africa, the principles of Tibb
To a lesser extent you may
mainstream practice so we can benefit from also be inclined
have tobeen illnesses of the into
incorporated Bilious
a system
Temperament:
the best of both. that recognises traditional medicine and
mainstream practice so we can benefit
Migraine Stress from the best of both.
Bronchitis Over active thyroid
Hay fever Endometriosis
Nausea

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of heat

in each of the lifestyle factors will negatively affect you (more than changes in other
conditions). Be aware of this at all times and control the level of heat in your body.

75
 Food and Drink
Ideally this combination should eat mostly cold and dry foods, more cold and moist
foods, less hot and dry foods and the least amount of hot and moist foods.
Alternatively for easy reference use the diet chart below.
QUICK REFERENCE diet sheet - SANGUINOUS bilious
AVOID FOODS THAT ARE HIGHLIGHTED

VEGIES VEGIES FRUITS FRUITS FLOUR SPICES

MEATS DAIRY
moist dry sweet/moist sour/dry & grains & herbs
Clarified
Beef Artichokes Bittergourd All Melons All sour fruits Barley Aniseed
butter
Buck Asparagus Cabbage Apricot Avocados Butter Beans Basil
Chicken Baby marrow Cauliflower Apples Cherries Buttermilk Brown bread Bay leaves
Crab Beetroot Cellery Bananas Granadilla Cheese Chick peas Cardamom
Celery
Duck Broccoli Egg plant Cranberries Grape fruit Condense milk Cornflour
(ajmo)
Fish Brussel sprouts Fenugreek Dates Grapes Cream, fresh Cous cous Chillies r/g
Goat Butternut Cauliflower Figs Lemon, lime Cream, sour Gram flour Cinnamon
Goose Calabash Garlic Guavas Naartjies Cream cheese Lentils Cloves
Knuckles Carrots Green beans Kiwi fruit Oranges Eggs Macaroni Coriander
Lamb Chives Mushrooms Litchis Plums/ prunes Margarine Maize Cumin
Dried
Liver Cucumber Mustard Mangoes Pomegranate Milk Mielie meal
ginger
Lobsters Drum sticks Onion Mulberries Quince Sour milk Millet Fennel
Papaya/pawpa
Mussels Fresh ginger Parsley Raspberries Soya Milk Pastas Iodized salt
w
Mutton Indian Ghourd Peas Peaches Strawberry Yoghurt Rice b/w Lavender
Ostrich Ladyfingers Peppers g/r Pears China fruit Rye bread Mint
Oysters Lettuce Potatoes Pineapple Sago Mustard
Pork Olives Rocket Prune Samp Nutmeg
Prawns Patty pans Spring onions Watermelon Semolina Oregano
Sweet
Rabbit Pumpkin Spaghetti Paprika
potatoes
Snail Radish Tomatoes Vermicelli Parsley
Pepper
Tripe Soy beans Wheat
B/W
Turkey Spinach White bread Rosemary
Veal Sprouts Rocket
Squash Saffron
Tofu Sage
Turnips Table Salt
Zuccini Tamarind
Thyme
Turmeric
Vanilla
Water
cress

CONFEC- NUTS SWEET- CONDI-

DRINKS OILS CEREALS DISHES
TIONARY & seeds ENERS MENTS
Alcohol Castor oil Bran Biscuits Almonds Brown Sugar Chilli sauce Salty dishes
Clarified
Black Tea Corn flakes Cakes Brazil Glucose Jam (see fruit) Sour dishes
butter
Spicy
Coffee Coconut oil Muesli Chocolate Cashews Honey Mustard sauce
dishes
Sweet
Cold Drinks Corn oil Oats Custard Coconut Molasses Mayonaise
dishes
Cold water Mustard oil Wheat Ice cream Hazel Rose syrup Peanut butter
Green tea Olive oil Vermicilli Macadamia White sugar Peri-peri sauce
Hot water Sesame oil Peanuts Pickles
Juices (see
Sunflower oil Pecan Soya sauce
fruit)
Ice Pistachios Tomato sauce
Rooibos Poppy seeds Vinegar
Rose syrup Sesame seeds Worcestershire
Juices (see Sunflower
fruit) seeds
Walnuts

76
 Additional dietary advice:

 Stick to this diet especially in summer, spring and in coastal areas.

 Drink at least 2 litres (8 glasses) of water per day.

 Avoid refined foods.

 Eat simply, and avoid eating a lot of different types of foods in the same meal.

 Avoid foods and drinks containing salt as well as fried and processed meats.

 If you are emotional or upset, sit down, take a few deep breaths or drink a
glass of water.

Environmental Air & Breathing

 Keep cool in hot weather and warm in wet weather.

 Weather, environment, work and leisure activities that increase heat and
moistness - especially in humid weather will negatively affect you.

 In addition to the Deep Rhythmic Breathing exercise and the Tibb

Mental/Emotional Breathing exercise, the Tibb Slow and Deep Breathing
Exercise is advised:

1. Sit either on the floor squatting with hands on thighs

or in the ‘lotus’ position, keeping a straight back in
both cases. If either position is not possible due to a
disability, then lie on the floor, on your back. Select a
protected time and space, free from interruptions. This
exercise is best outdoors if quiet and warm, in the
early morning.

2. Close eyes, focus on breathing.

3. Take slow and deep breaths, breathing in and out

through the nose, distending and filling the stomach.

4. Continue breathing this way for 5 minutes.

Physical Exercise
 Inadequate rest and strenuous exercise will negatively
affect you
 Gardening and aerobic exercise is beneficial
 Yoga is advisable
 Include In your choice of physical exercises, the Tibb
Walking Exercise:

1) Warm up by walking normally, swinging the arms gently

Do this for about 2 minutes initially.

2) Then walk briskly, raising the legs and swinging the

arms firmly. Do this for about 5 minutes.

77
3) Cool down by walking normally, as in the warm up. Do this for about 2 minutes.
4) Do these exercises daily, but each week increase the amount of time you spend
doing them until you reach a maximum of 25 minutes per session.
And, the Tibb Jogging Exercise
1) Jog on the spot, lifting the knees as high as possible, putting the weight only on
the balls of the feet - (prancing). At the same time swing arms in a full circular
motion.
2) Start by doing this for 30 seconds building up to 5 minutes.
3) Increase gradually by 30 seconds, to a maximum of 10 minutes per session.
Sleep
 Six to seven hours sound sleep is essential. Early to bed and early to rise is
best for everyone but especially for the dominant Sanguinous temperament.
 Sleeping more than 8 hours or less than 5 hours a night will negatively affect
you.
Emotions & Feelings
 Extreme emotions of worry, anger and excessive excitement are the
emotional excesses of this temperamental type and should be managed with
breathing exercises and meditation.
 A 5 -10 minute relaxation break after lunch is beneficial
 Colour therapy: use violet, blue or green.
 Aromatherapy: ylang-ylang, grapefruit, bergamot, rose oil.
 The following meditation exercises are advised together with the Tibb Slow
and Deep Breathing exercise.

The Tibb Heart Meditation Exercise

1) Sit on the floor or chair, with a straight spine.

2) Put your head down, close your eyes, concentrate on the heart and
breathe in deeply.
3) Hold the breath for a while then breathe out slowly in the same
manner.
4) Continue this exercise every day and at night before going to bed, for
10 -15 minutes.
The Tibb Pineal Body Meditation Exercise
1) Sit in a relaxed state, in a calm environment,
with eyes closed.
2) Concentrate on the area between the
eyebrows, and breathe in deeply.
3) Hold the breath for a while and breathe out
slowly in the same manner.
4) Repeat this exercise for 10 -15 minutes.
The Tibb Visualising Meditation Exercise
1) Lie in a relaxed position in bed. Make sure the
room is quiet and close your eyes.
2) Visualise an appropriate colour gently
surrounding you.
3) If you are emotionally stressed visualise a
violet, blue or green colour, alternately choose the colour that is most
appropriate for your temperament.
4) Repeat this exercise for 10 -15 minutes

78
Elimination
 A regular high-fibre diet should be adopted to keep the colon clear.
 Laxatives should be considered

Lifestyle programme for an individual with the following DOMINANT and SUB -
DOMINANT temperament:

SANGUINOUS PHLEGMATIC

Overview
Tibb is an Arabic word meaning medical Tibb is an Arabic word meaning medical
treatment. It is also known as Unani-Tibb. treatment. It is also known as Unani-
YouUnani
will have
is aa temperamental
Persian word quality between
meaning a Sanguinous
Greek, Tibb. Un a (Hot and word
Persian Moist) and a Greek,
meaning
Phlegmatic
therefore (Cold and Moist)
Unani-Tibb wouldtemperament.
mean Greek This therefore
results inUnani-Tibb
an overallwould
dominant
mean Greek
quality of MOISTNESS, which is
Medical Treatment or Sciences. common to both the temperaments.
Medical Treatment or Sciences.
AnyTibb
changeis ain system
the idealoflevel of moistness,
medicine especially
that initially Tibbanisincrease
a systeminof moistness,
medicine will
that initially
negatively affect you (more than changes in other conditions).
began with Imhotep, the renowned Egyptian began with Imhotep, the renowned An increase in heat
willpharaoh,
also haveina negative affect, whilst
North Africa. It wasdryness
later and coldness
Egyptian will have
pharaoh, the least
in North Africa. It was
affect.
embraced by Greeks like Hippocrates and later embraced by Greeks like
finally refined, over many centuries, by Arab Hippocrates and finally refined, over
An physicians
increase inlike moistness
lbn Sina. can be as a result of: many centuries, by Arab physicians like
lbn Sina.
rainy season
Based on the philosophy of empowering humid environment and weather
hot and moist
individuals to coldthemselves,
to heal and moist food & drink
Tibb is a excessive
Based on sleep and rest of empowering
the philosophy
depression and fear lack of exercise
complete, scientific and, more importantly, individuals to heal themselves, Tibb is a
natural system providing affordable solutions. complete, scientific and, more
TheIt has
illnesses that youforwill
been practised be inclined
centuries to will importantly,
and enjoys be those ofnaturalthe Sanguinous
system providing
Temperament:
all the benefits of being tested overtime. affordable solutions. It has been
practised for centuries and enjoys all the
Congestive headache
In South Africa, the principles of Tibb have benefits High blood of pressure
being tested overtime.
Diabetes
been incorporated into a system that Urinary tract infection
Rheumatoid
recognises arthritis
traditional medicine Pre-menstrual
and In South Africa, tension.
the principles of Tibb
mainstream practice so we can benefit from have been incorporated into a system
To thea best
lesser extent you may also be inclined that
of both. to illnesses
recognises of traditional
the Phlegmatic
medicine and
Temperament: mainstream practice so we can benefit
from the best of both.
Asthma Tonsillitis
Sinusitis Anaemia
Anorexia

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of

moistness in each of the lifestyle factors will negatively affect you more than other
conditions. You need to be aware of this at all times and control the level of
moistness in your body.

79
 Food and Drink
Ideally this combination should eat mostly cold and dry foods, more hot and dry
foods, less cold and moist foods and the least amount of hot and moist foods.
Alternatively for easy reference use the diet chart below.
QUICK REFERENCE diet sheet - SANGUINOUS phlegmatic
AVOID FOODS THAT ARE HIGHLIGHTED

VEGIES VEGIES FRUITS FRUITS FLOUR SPICES

MEATS DAIRY
moist dry sweet/moist sour/dry & grains & herbs
Clarified
Beef Artichokes Bittergourd All Melons All sour fruits Barley Aniseed
butter
Buck Asparagus Cabbage Apricot Avocados Butter Beans Basil
Chicken Baby marrow Cauliflower Apples Cherries Buttermilk Brown bread Bay leaves
Crab Beetroot Cellery Bananas Granadilla Cheese Chick peas Cardamom
Celery
Duck Broccoli Egg plant Cranberries Grape fruit Condense milk Cornflour
(ajmo)
Brussel
Fish Fenugreek Dates Grapes Cream, fresh Cous cous Chillies r/g
sprouts
Goat Butternut Cauliflower Figs Lemon, lime Cream, sour Gram flour Cinnamon
Goose Calabash Garlic Guavas Naartjies Cream cheese Lentils Cloves
Knuckles Carrots Green beans Kiwi fruit Oranges Eggs Macaroni Coriander
Lamb Chives Mushrooms Litchis Plums/ prunes Margarine Maize Cumin
Dried
Liver Cucumber Mustard Mangoes Pomegranate Milk Mielie meal
ginger
Lobsters Drum sticks Onion Mulberries Quince Sour milk Millet Fennel
Papaya/
Mussels Fresh ginger Parsley Raspberries Soya Milk Pastas Iodized salt
pawpaw
Mutton Indian Ghourd Peas Peaches Strawberry Yoghurt Rice b/w Lavender
Ostrich Ladyfingers Peppers g/r Pears China fruit Rye bread Mint
Oysters Lettuce Potatoes Pineapple Sago Mustard
Pork Olives Rocket Prune Samp Nutmeg
Prawns Patty pans Spring onions Watermelon Semolina Oregano
Sweet
Rabbit Pumpkin Spaghetti Paprika
potatoes
Snail Radish Tomatoes Vermicelli Parsley
Pepper
Tripe Soy beans Wheat
B/W
Turkey Spinach White bread Rosemary
Veal Sprouts Rocket
Squash Saffron
Tofu Sage
Turnips Table Salt
Zuccini Tamarind
Thyme
Turmeric
Vanilla
Water
cress

CONFEC- NUTS SWEET- CONDI-

DRINKS OILS CEREALS DISHES
TIONARY & seeds ENERS MENTS
Alcohol Castor oil Bran Biscuits Almonds Brown Sugar Chilli sauce Salty dishes
Black Tea Clarified butter Corn flakes Cakes Brazil Glucose Jam (see fruit) Sour dishes
Spicy
Coffee Coconut oil Muesli Chocolate Cashews Honey Mustard sauce
dishes
Sweet
Cold Drinks Corn oil Oats Custard Coconut Molasses Mayonaise
dishes
Cold water Mustard oil Wheat Ice cream Hazel Rose syrup Peanut butter
Green tea Olive oil Vermicilli Macadamia White sugar Peri-peri sauce
Hot water Sesame oil Peanuts Pickles
Juices (see
Sunflower oil Pecan Soya sauce
fruit)
Ice Pistachios Tomato sauce
Rooibos Poppy seeds Vinegar
Rose syrup Sesame seeds Worcestershire
Juices (see Sunflower
fruit) seeds
Walnuts
80
Additional dietary advice:
 Stick to this diet especially in autumn, rainy weather, during winter and in
coastal areas.

 Avoid drinking water, cool drinks or juices during meals. If you have to, drink
very little. Preferably drink liquids half an hour before meals OR 1 hour after
meals.

 Drink at least 2 litres (8 glasses) of water a day.

 Avoid refined foods.

 Eat simply, and avoid eating lots of different types of foods in the same meal.

 A 20-30 minute brisk walk every day is very beneficial.

 Avoid foods and drinks containing salt as well as fried and processed meats.

 If you are emotional or upset, sit down, take a few deep breaths or drink a
glass of water.

Environmental Air & Breathing

 Keep cool in hot weather and warm in wet weather.

 Weather, environment, work and leisure activities that increase heat and
moistness - especially in humid weather will negatively affect you.

 In addition to the Deep Rhythmic Breathing exercise and the Tibb

Mental/Emotional Breathing exercise, the Tibb Slow and Deep Breathing
Exercise is advised:

1. Sit either on the floor squatting with hands on thighs or in the ‘lotus’ position,
keeping a straight back in both cases. If either position is not possible due to a
disability, then lie on the floor, on your back. Select a protected time and
space, free from interruptions. This exercise is best outdoors if quiet and warm,
in the early morning.

2. Close eyes, focus on breathing.

3. Take slow and deep breaths, breathing in and out through the nose, distending
and filling the stomach.

4. Continue breathing this way for 5 minutes.

Physical Exercise
 A 10-15 minute walk after supper is beneficial

 Include in your choice of physical exercises the Tibb Walking Exercise

1) Warm up by walking normally, swinging the arms gently. Do this for about 2
minutes initially.

81
2) Then walk briskly, raising the legs and swinging the arms firmly. Do this for about
5 minutes.

3) Cool down by walking normally, as in the warm up. Do this for about 2 minutes.

4) Do these exercises daily, but each week increase the amount of time you spend
doing them until you reach a maximum of 25 minutes per session.

And, the Tibb Jogging Exercise

1) Jog on the spot, lifting the knees as high as possible, putting the weight
only on the balls of the feet (prancing). At the same time swing arms in
a full circular motion.

2) Start by doing this for 30 seconds building up to 5 minutes.

3) Increase gradually by 30 seconds, to a maximum of 10 minutes per

session.

Sleep

 Six to seven hours sound sleep is essential. Early to bed and early to rise is
best for everyone but especially for the dominant Sanguinous temperament.

 Sleeping more than 8 hours or less than 5 hours a night will negatively affect
you.

Emotions & Feelings

 Extreme emotions of worry, anger and excessive excitement are the

emotional excesses of this temperamental type and should be managed with
breathing exercises and meditation.

 A 5 -10 minute relaxation break after lunch is

beneficial

 Colour therapy: use violet, orange or yellow.

 Aromatherapy: chamomile, lavender, lemon

grass, eucalyptus oil.

 The following meditation exercises are

advised together with the Tibb Slow and
Deep Breathing exercise

82
The Tibb Heart Meditation Exercise

1) Sit on the floor or chair, with a straight spine.

2) Put your head down, close your eyes, concentrate on the heart and breathe in
deeply.

3) Hold the breath for a while then breathe out slowly in the same manner.

4) Continue this exercise every day and at night before going to bed, for 10 -15
minutes.

The Tibb Pineal Body Meditation Exercise

1) Sit in a relaxed state, in a calm environment, with eyes closed.

2) Concentrate on the area between the eyebrows, and breathe in deeply.

3) Hold the breath for a while and breathe out slowly in the same manner.

4) Repeat this exercise for 10 -15 minutes.

The Tibb Visualising Meditation Exercise

1) Lie in a relaxed position in bed. Make sure the room is quiet and close your
eyes.

2) Visualise an appropriate colour gently surrounding you.

3) If you are emotionally stressed visualise a violet, orange or yellow colour,

alternately choose the colour that is most appropriate for your temperament.

4) Repeat this exercise for 10 -15 minutes

Elimination
 A regular high-fibre diet should be adopted to keep the colon clear.

 Laxatives should be considered

 Cupping or blood donation 2-3 times a year reduces the excess blood
dominance in a Sanguinous person. This is preferable in summer or spring.

83
Lifestyle programme for an individual with the following DOMINANT and SUB -
DOMINANT temperament:

PHLEGMATIC SANGUINOUS

Overview
Tibb is an Arabic word meaning medical Tibb is an Arabic word meaning medical
treatment. It is also known as Unani-Tibb. treatment. It is also known as Unani-
YouUnani
will have
is aa temperamental
Persian word quality between
meaning Greek,a Phlegmatic
Tibb. Unani (Cold
is a
and
Persian
Moist) word
and ameaning
Sanguinous
therefore (Hot and Moist)would
Unani-Tibb temperament. This results
mean Greek Greek,
in antherefore
overall dominant
Unani-Tibb
quality
would mean
of MOISTNESS, whichorisSciences.
Medical Treatment common in both temperaments.
Greek Medical Treatment or Sciences.

AnyTibbchange
is ain system
the idealoflevel of moistness,
medicine especially
that initially Tibbanisincrease
a systeminofmoistness,
medicine will
that initially
negatively
began withaffectImhotep,
you (more the than changes
renowned in other conditions).
Egyptian began withAnImhotep,increase in thecoldrenowned
willpharaoh,
also have ainnegative affect, whilst dryness
North Africa. It was later and heat will
Egyptian have the
pharaoh,least
in effect.
North Africa. It was
embraced by Greeks like Hippocrates and later embraced by Greeks like
An finally
increase in moistness can be as a
refined, over many centuries, by Arab result of: Hippocrates and finally refined, over
physicians like lbn Sina. many centuries, by Arab physicians like
early winter cold environment
lbn Sina.
Basedrainyon
season
the philosophy of empowering humid environment and weather
cold andto
individuals moist food
heal and drink Tibb isdepression
themselves, a Based andonfear
the philosophy of empowering
excessive
complete, sleep and
scientific and,restmore importantly, lack ofindividuals
exercise to heal themselves, Tibb is a
natural system providing affordable solutions. complete, scientific and, more
It has been practised for centuries and enjoys importantly, natural system providing
Theallillnesses youof
the benefits are inclined
being to are
tested those of the Phlegmatic
overtime. affordableTemperament:
solutions. It has been
practised for centuries and enjoys all the
Asthma
In South Africa, the principles of Tibb have Tonsillitis
benefits of being tested overtime.
Sinusitis
been incorporated into a system that Anaemia
Low Blood Pressure
recognises traditional medicine Anorexia
and In South Africa, the principles of Tibb
mainstream practice so we can benefit from have been incorporated into a system
To thea lesser extent you may also be inclined to
best of both. thatillnesses
recognises
of the
traditional
Sanguinous
medicine and
Temperament: mainstream practice so we can benefit
from the best of both.
Congestive headache Urinary tract infection
Diabetes Pre-menstrual tension
Rheumatoid arthritis

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of

moistness in each of the lifestyle factors will most negatively affect you, and affect
you quicker than any of the other factors. You need to be aware of this at all times
and control the level of moistness in your body.

84
 Food and Drink
Ideally this combination should eat mostly hot and dry foods, more cold and dry
foods, less hot and moist foods and the least amount of cold and moist foods.
Alternatively for easy reference the diet chart below can be used.

QUICK REFERENCE diet sheet - PHLEGMATIC sanguinous

AVOID FOODS THAT ARE HIGHLIGHTED
VEGIES VEGIES FRUITS FRUITS FLOUR SPICES
MEATS DAIRY
moist dry sweet/moist sour/dry & grains & herbs
Clarified
Beef Artichokes Bittergourd All Melons All sour fruits Barley Aniseed
butter
Buck Asparagus Cabbage Apricot Avocados Butter Beans Basil
Chicken Baby marrow Cauliflower Apples Cherries Buttermilk Brown bread Bay leaves
Crab Beetroot Cellery Bananas Granadilla Cheese Chick peas Cardamom
Celery
Duck Broccoli Egg plant Cranberries Grape fruit Condense milk Cornflour
(ajmo)
Brussel
Fish Fenugreek Dates Grapes Cream, fresh Cous cous Chillies r/g
sprouts
Goat Butternut Cauliflower Figs Lemon, lime Cream, sour Gram flour Cinnamon
Goose Calabash Garlic Guavas Naartjies Cream cheese Lentils Cloves
Knuckles Carrots Green beans Kiwi fruit Oranges Eggs Macaroni Coriander
Lamb Chives Mushrooms Litchis Plums/ prunes Margarine Maize Cumin
Dried
Liver Cucumber Mustard Mangoes Pomegranate Milk Mielie meal
ginger
Lobsters Drum sticks Onion Mulberries Quince Sour milk Millet Fennel
Papaya/
Mussels Fresh ginger Parsley Raspberries Soya Milk Pastas Iodized salt
pawpaw
Mutton Indian Ghourd Peas Peaches Strawberry Yoghurt Rice b/w Lavender
Ostrich Ladyfingers Peppers g/r Pears China fruit Rye bread Mint
Oysters Lettuce Potatoes Pineapple Sago Mustard
Pork Olives Rocket Prune Samp Nutmeg
Prawns Patty pans Spring onions Watermelon Semolina Oregano
Sweet
Rabbit Pumpkin Spaghetti Paprika
potatoes
Snail Radish Tomatoes Vermicelli Parsley
Pepper
Tripe Soy beans Wheat
B/W
Turkey Spinach White bread Rosemary
Veal Sprouts Rocket
Squash Saffron
Tofu Sage
Turnips Table Salt
Zuccini Tamarind
Thyme
Turmeric
Vanilla
Water
cress

CONFEC- NUTS SWEET- CONDI-

DRINKS OILS CEREALS DISHES
TIONARY & seeds ENERS MENTS
Alcohol Castor oil Bran Biscuits Almonds Brown Sugar Chilli sauce Salty dishes
Black Tea Clarified butter Corn flakes Cakes Brazil Glucose Jam (see fruit) Sour dishes
Spicy
Coffee Coconut oil Muesli Chocolate Cashews Honey Mustard sauce
dishes
Sweet
Cold Drinks Corn oil Oats Custard Coconut Molasses Mayonaise
dishes
Cold water Mustard oil Wheat Ice cream Hazel Rose syrup Peanut butter
Green tea Olive oil Vermicilli Macadamia White sugar Peri-peri sauce
Hot water Sesame oil Peanuts Pickles
Juices (see
Sunflower oil Pecan Soya sauce
fruit)
Ice Pistachios Tomato sauce
Rooibos Poppy seeds Vinegar
Rose syrup Sesame seeds Worcestershire
Juices (see Sunflower
fruit) seeds
Walnuts
85
Additional dietary advice.

 Stick to this diet especially in autumn, rainy weather, winter and in coastal
areas.
 Avoid drinking water, cool drinks or juices during meals. If you have to, drink
very little. Preferably drink liquids half an hour before meals OR 1 hour after
meals.
 Drink at least 2 litres (8 glasses) of water a day.
 Avoid refined foods.
 Eat simply, and avoid eating lots of different types of foods in the same meal.
 A 20-30 minute brisk walk every day is very beneficial.
 Avoid foods and drinks containing salt as well as fried and processed meats.
 If you are emotional or upset, sit down, take a few deep breaths or drink a
glass of water.

Environmental Air & Breathing

 Weather, environment, work and leisure activities that increase Cold and
Moistness will negatively affect you.
 Because of the low heat, phlegmatic people are particularly vulnerable to a
cold environment as well as cold and rainy weather.
 Heat management by wearing appropriate clothing and seeking a warm
environment during cold and rainy times is of utmost importance.
 The bedroom may be heated electrically, with an electric blanket when
needed
In addition to the Deep Rhythmic Breathing exercise and the Tibb
Mental/Emotional Breathing exercise, the Tibb Fast and Deep Breathing
Exercise is advised.

1) Sit either on the floor squatting with hands on thighs or in the ‘lotus’ position,
keeping a straight back in both cases. If either position is not possible due to a
disability, then lie on the floor or sit on a comfortable chair. Select a protected
time and space, free from interruptions.

2) This exercise is
best done outdoors
in the early
morning if quiet
and warm.

3) Close eyes, focus

on breathing.

4) Take slow and

deep breaths,
breathing in and
out of the nose,
distending and
filling the stomach.

86
5) Then breathe deeper and faster for 3 minutes. This time can be extended to 5
minutes as you become more experienced with the exercise.

6) Thereafter, take slow deep breaths, again for 1 minute.

Physical Exercise
 Exercise on a daily basis will positively affect you.

 At night a brisk walk after supper is very beneficial

 Include in your choice of physical exercises, the Tibb Jogging Exercise.

1) Jog on the spot, lifting the knees as high as possible, putting the weight
only on the balls of the feet (prancing). At the same time swing arms in
a full circular motion.

2) Start by doing this for 30 seconds building up to 5 minutes.

3) Increase gradually by 30 seconds, to a maximum of 10 minutes per

session.

Sleep
 Retiring early for 8 hours of sleep and rising before sunrise is advisable to
avoid an excess of phlegm.

 Sleeping during the daytime should be avoided especially 1 hour before

sunset as this aggravates the phlegm and leads to heaviness of the head and
sinus congestion.

Emotions and Feelings

 Fear, shyness and depression

are the emotional excesses of
phlegmatic people and should be
managed through breathing
exercises and meditation.

 Actively try and be in an

atmosphere free from stress, fear
and worries.

 Colour therapy: use yellow,

orange or violet.

 Aromatherapy: eucalyptus,
rosemary, anise, cinnamon oil

 The following meditation

exercises are advised together
with the Tibb Slow and Deep
Breathing exercise

87
The Tibb Heart Meditation Exercise

1) Sit on the floor or chair, with a straight spine.

2) Put your head down, close your eyes, concentrate on the heart and breathe in
deeply.

3) Hold the breath for a while then breathe out slowly in the same manner.

4) Continue this exercise every day and at night before going to bed, for 10 -15
minutes.

The Tibb Pineal Body Meditation Exercise

1) Sit in a relaxed state, in a calm environment, with eyes closed.

2) Concentrate on the area between the eyebrows, and breathe in deeply.

3) Hold the breath for a while and breathe out slowly in the same manner.

4) Repeat this exercise for 10 -15 minutes.

The Tibb Visualising Meditation Exercise

1) Lie in a relaxed position in bed. Make sure the room is quiet and close your
eyes.

2) Visualise an appropriate colour gently surrounding you.

3) If you are emotionally stressed visualise a yellow, orange or violet colour,

alternately choose the colour that is most appropriate for your temperament.

4) Repeat this exercise for 10 -15 minutes

Elimination
 Laxatives should be taken to keep the bowels clear.

 Massage is also advised.

88
Lifestyle programme for an individual with the following DOMINANT and SUB -
DOMINANT temperament:

PHLEGMATIC MELANCHOLIC

Overview
Tibb is an Arabic word meaning medical Tibb is an Arabic word meaning medical
treatment.
You will haveIta is also known quality
temperamental as Unani-Tibb. treatment. (Cold
between a Phlegmatic It is also knownand
and Moist) asa Unani-
Unani is a(Cold
Melancholic Persian wordtemperament.
and Dry) meaning Greek, Tibb.inUnani
This results is a dominant
an overall Persian word meaning
quality
therefore Unani-Tibb would mean Greek
of COLDNESS, which is common in both temperaments. Greek, therefore Unani-Tibb would mean
Medical Treatment or Sciences. Greek Medical Treatment or Sciences.
Any change in the ideal level of coldness, especially an increase in coldness, will
Tibb is aaffect
negatively system youof(more
medicine
than that initially
changes Tibb isconditions).
in other a system ofAn medicine
increase thatin initially
began withwill
moistness Imhotep,
also have the arenowned
negative Egyptian
affect, whilst began
drynesswithandImhotep, the the
heat will have renowned
pharaoh,
least effect. in North Africa. It was later Egyptian pharaoh, in North Africa. It was
embraced by Greeks like Hippocrates and later embraced by Greeks like
Anfinally refined,
increase over many
in coldness cancenturies, by Arab
be as a result of: Hippocrates and finally refined, over
physicians like lbn Sina. many centuries, by Arab physicians like
early/late winter lbnenvironment
cold Sina.
Basedrainy on season
the philosophy of empowering cold & moist food and drink
individuals
depressionheal
to themselves, Tibb is a excessive
and fear Based on the or
sleep philosophy
rest of empowering
complete,
grief scientific and, more importantly, irregular individuals to healofthemselves,
elimination waste Tibb is a
natural system providing
lack of exercise affordable solutions. irregular eating and sleeping habits more
complete, scientific and,
It has been practised for centuries and enjoys . importantly, natural system providing
all the
The benefits
illnesses of are
you being testedtoovertime.
inclined affordable Temperament:
are those of the Phlegmatic solutions. It has been
practised for centuries and enjoys all the
In South
AsthmaAfrica, the principles of Tibb have Tonsillitis benefits of being tested overtime.
been Sinusitis
incorporated into a system that Anaemia
recognises
Low Bloodtraditional
Pressure medicine In South Africa, the principles of Tibb
and Anorexia
mainstream practice so we can benefit from have been incorporated into a system
Totheabest extent you may also be inclinedthat
of both.
lesser recognisesof traditional
to illnesses medicine and
the Melancholic
Temperament: mainstream practice so we can benefit
from the best of both.
Insomnia Osteo- arthritis
Hyperacidity Constipation
Piles Flatulence
Colic pain Gout

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of

coldness in each of the lifestyle factors will most negatively affect you, and affect
you faster than any of the other factors. Be aware of this at all times and control the
level of coldness in your body.

89
 Food and Drink
Ideally this combination should eat mostly hot and dry foods, more hot and moist
foods, less cold and dry foods and the least amount of cold and moist foods.
Alternatively for easy reference use the diet chart below.

QUICK REFERENCE diet sheet - PHLEGMATIC melancholic

AVOID FOODS THAT ARE HIGHLIGHTED
VEGIES VEGIES FRUITS FRUITS FLOUR SPICES
MEATS DAIRY
moist dry sweet/moist sour/dry & grains & herbs
Clarified
Beef Artichokes Bittergourd All Melons All sour fruits Barley Aniseed
butter
Buck Asparagus Cabbage Apricot Avocados Butter Beans Basil
Chicken Baby marrow Cauliflower Apples Cherries Buttermilk Brown bread Bay leaves
Crab Beetroot Cellery Bananas Granadilla Cheese Chick peas Cardamom
Celery
Duck Broccoli Egg plant Cranberries Grape fruit Condense milk Cornflour
(ajmo)
Brussel
Fish Fenugreek Dates Grapes Cream, fresh Cous cous Chillies r/g
sprouts
Goat Butternut Cauliflower Figs Lemon, lime Cream, sour Gram flour Cinnamon
Goose Calabash Garlic Guavas Naartjies Cream cheese Lentils Cloves
Knuckles Carrots Green beans Kiwi fruit Oranges Eggs Macaroni Coriander
Lamb Chives Mushrooms Litchis Plums/ prunes Margarine Maize Cumin
Dried
Liver Cucumber Mustard Mangoes Pomegranate Milk Mielie meal
ginger
Lobsters Drum sticks Onion Mulberries Quince Sour milk Millet Fennel
Papaya/
Mussels Fresh ginger Parsley Raspberries Soya Milk Pastas Iodized salt
pawpaw
Mutton Indian Ghourd Peas Peaches Strawberry Yoghurt Rice b/w Lavender
Ostrich Ladyfingers Peppers g/r Pears China fruit Rye bread Mint
Oysters Lettuce Potatoes Pineapple Sago Mustard
Pork Olives Rocket Prune Samp Nutmeg
Prawns Patty pans Spring onions Watermelon Semolina Oregano
Sweet
Rabbit Pumpkin Spaghetti Paprika
potatoes
Snail Radish Tomatoes Vermicelli Parsley
Pepper
Tripe Soy beans Wheat
B/W
Turkey Spinach White bread Rosemary
Veal Sprouts Rocket
Squash Saffron
Tofu Sage
Turnips Table Salt
Zuccini Tamarind
Thyme
Turmeric
Vanilla
Water
cress

CONFEC- NUTS SWEET- CONDI-

DRINKS OILS CEREALS DISHES
TIONARY & seeds ENERS MENTS
Alcohol Castor oil Bran Biscuits Almonds Brown Sugar Chilli sauce Salty dishes
Black Tea Clarified butter Corn flakes Cakes Brazil Glucose Jam (see fruit) Sour dishes
Spicy
Coffee Coconut oil Muesli Chocolate Cashews Honey Mustard sauce
dishes
Sweet
Cold Drinks Corn oil Oats Custard Coconut Molasses Mayonaise
dishes
Cold water Mustard oil Wheat Ice cream Hazel Rose syrup Peanut butter
Green tea Olive oil Vermicilli Macadamia White sugar Peri-peri sauce
Hot water Sesame oil Peanuts Pickles
Juices (see
Sunflower oil Pecan Soya sauce
fruit)
Ice Pistachios Tomato sauce
Rooibos Poppy seeds Vinegar
Rose syrup Sesame seeds Worcestershire
Juices (see Sunflower
fruit) seeds
Walnuts

90
Additional dietary advice:

 Stick to this diet especially in cold weather and during winter and autumn.

 Avoid drinking water, cool drinks and juices during meals. If you have to, drink
very little. Preferably drink liquids half an hour before meals OR 1 hour after
meals.

 Drink at least 1-2 litres (4-8 glasses) of lukewarm water per day.

 Avoid refined foods.

 Eat simply, and avoid eating lots of different types of foods in the same meal.

 A 15-20 minute brisk walk every day is very beneficial.

 Avoid cold things, sour things, products containing dairy products, tin foods,
processed meats and salads.

 Fruits must be washed with warm water before eaten.

Environmental Air & Breathing

7) Managing heat levels by wearing appropriate clothing and seeking a warm
environment is of utmost importance.

8) If necessary heat the bedroom with an electric blanket when needed.

9) In addition to the Deep Rhythmic Breathing exercise and the Tibb

Mental/Emotional Breathing exercise, the Tibb Fast and Deep Breathing
Exercise is advised.

1) Sit either on the floor squatting with hands on thighs or in the ‘lotus’ position,
keeping a straight back in both cases. If either position is not possible due to a
disability, then lie on the floor or sit on a comfortable chair. Select a protected time
and space, free from interruptions. This exercise is best done outdoors in the early
morning if quiet and warm.

2) Close eyes, focus on breathing.

3) Take slow and deep breaths, breathing in and out of the nose, distending and filling
the stomach, for 1 minute.

4) Then breathe deeper and faster for 3 minutes. This time can be extended to 5
minutes as you become more experienced with the exercise.

5) Thereafter, take slow deep breaths, again for 1 minute.

91
Physical Exercise
 Exercise on a daily basis will positively affect you.
 At night a brisk walk after supper is very beneficial
 Include in your choice of physical exercises, the Tibb Jogging Exercise
1) Jog on the spot, lifting the knees as high as possible, putting the weight only
on the balls of the feet (prancing). At the same time swing arms in a full
circular motion.
2) Start by doing this for 30 seconds building up to 5 minutes
3) Increase gradually by 30 seconds, to a maximum of 10 minutes per session.

Sleep
 Retiring early for 8 hours of sleep and rising before sunrise is advisable to avoid
an excess of phlegm.
 Sleeping during the daytime should be avoided.

Emotions and Feelings

 Fear, shyness and depression are the emotional excesses of phlegmatic
people and should be managed through breathing exercises and meditation.
 Try actively for an atmosphere which is free from stress, fear and worry.
 Colour therapy: use yellow, orange or red.
 Aromatherapy: eucalyptus, rosemary, anise, cajuput oil.
 The following meditation exercises are advised together with the Tibb Slow
and Deep Breathing exercise

The Tibb Heart Meditation Exercise

1) Sit on the floor or chair, with a straight spine.
2) Put your head down, close your eyes,
concentrate on the heart and breathe in deeply.
3) Hold the breath for a while then breathe out
slowly in the same manner.
4) Continue this exercise every day and at night
before going to bed, for 10 -15 minutes.

The Tibb Pineal Body Meditation Exercise

1) Sit in a relaxed state, in a calm environment, with
eyes closed.
2) Concentrate on the area between the eyebrows,
and breathe in deeply.
3) Hold the breath for a while and breathe out slowly
in the same manner.
4) Repeat this exercise for 10 -15 minutes.

The Tibb Visualising Meditation Exercise

1) Lie in a relaxed position in bed. Make sure the room is quiet and close
your eyes.
2) Visualise an appropriate colour gently surrounding you.
3) If you are emotionally stressed visualise a yellow, orange or red colour,
alternately choose the colour that is most appropriate for your
temperament.
4) Repeat this exercise for 10 -15 minutes

92
Elimination
 Laxatives should be taken to keep the bowels clear.

 Massage is also advised.

Lifestyle programme for an individual with the following DOMINANT and SUB -
DOMINANT temperament:

MELANCHOLIC PHLEGMATIC

Overview
Tibb is an Arabic word meaning medical Tibb is an Arabic word meaning medical
treatment.
You will haveIt a istemperamental
also known quality between a treatment.
as Unani-Tibb. MelancholicIt (Coldis also
andknown
Dry) andasa Unani-
Phlegmatic
Unani is a(Cold and word
Persian Moist) meaning Greek,ThisTibb.
temperament. Unani
results in is
ana overall
Persiandominant
word meaning
quality of COLDNESS,
therefore Unani-Tibbwhich is common
would mean in both the
Greek temperaments.
Greek, therefore Unani-Tibb would mean
Medical Treatment or Sciences. Greek Medical Treatment or Sciences.
Any change in the ideal level of coldness, especially an increase in coldness, will
negatively
Tibb is aaffectsystem youof(more than that
medicine changes in other
initially Tibb conditions)
is a system ofAn increase
medicine thatin initially
moistness will also have a negative affect, whilst dryness and heat will have the
began
least with Imhotep, the renowned Egyptian began with Imhotep, the renowned
effect.
pharaoh, in North Africa. It was later Egyptian pharaoh, in North Africa. It was
Anembraced
increase by Greeks like
in coldness can Hippocrates of: later
be as a resultand embraced by Greeks like
finally refined, over many centuries, by Arab Hippocrates and finally refined, over
early to
physicians likelate
lbnwinter
Sina. many
cold centuries, by Arab physicians like
environment
rainy season cold
lbn Sina. food and drink
& moist
Baseddepression
on the and fear
philosophy of empowering excessive sleep and rest
individuals to heal themselves, Tibb is a irregular
grief Based on elimination of wastes
the philosophy of empowering
lack of exercise irregular eating
complete, scientific and, more importantly, individuals to heal themselves, and sleeping habits
Tibb is a
natural system providing affordable solutions. complete, scientific and, more
It has
The been practised
illnesses for centuries
you are inclined to areand enjoys
those importantly, Temperament:
of the Melancholic natural system providing
all the benefits of being tested overtime. affordable solutions. It has been
Insomnia practised
Osteo- for centuries and enjoys all the
arthritis
Hyperacidity
In South benefits of being tested overtime.
Africa, the principles of Tibb have Constipation
been Pilesincorporated into a system that Flatulence
Colic paintraditional
recognises medicine and GoutIn South Africa, the principles of Tibb
mainstream practice so we can benefit from have been incorporated into a system
Totheabest
lesser extent you may also be inclinedthat
of both. to recognises
illnesses oftraditional
the Phlegmatic
medicine and
Temperament: mainstream practice so we can benefit
Asthma from the best of both.
Tonsillitis
Sinusitis Anaemia
Low Blood Pressure Anorexia

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of

coldness in each of the lifestyle factors will most negatively affect you, and affect
you faster than changes in other conditions. Be aware of this at all times and control
the level of coldness in your body.

93
 Food and Drink
Ideally this combination should eat mostly hot and moist foods, more hot and dry
foods, less cold and moist foods and the least amount of cold and dry foods.
Alternatively for easy reference use the diet chart below.

QUICK REFERENCE diet sheet - MELANCHOLIC phlegmatic

AVOID FOODS THAT ARE HIGHLIGHTED
VEGIES VEGIES FRUITS FRUITS FLOUR SPICES
MEATS DAIRY
moist dry sweet/moist sour/dry & grains & herbs
Beef Artichokes Bittergourd All Melons All sour fruits Clarified butter Barley Aniseed
Buck Asparagus Cabbage Apricot Avocados Butter Beans Basil
Bay
Chicken Baby marrow Cauliflower Apples Cherries Buttermilk Brown bread
leaves
Cardamo
Crab Beetroot Cellery Bananas Granadilla Cheese Chick peas
m
Celery
Duck Broccoli Egg plant Cranberries Grape fruit Condense milk Cornflour
(ajmo)
Brussel Chillies
Fish Fenugreek Dates Grapes Cream, fresh Cous cous
sprouts r/g
Goat Butternut Cauliflower Figs Lemon, lime Cream, sour Gram flour Cinnamon
Goose Calabash Garlic Guavas Naartjies Cream cheese Lentils Cloves
Knuckles Carrots Green beans Kiwi fruit Oranges Eggs Macaroni Coriander
Lamb Chives Mushrooms Litchis Plums/ prunes Margarine Maize Cumin
Dried
Liver Cucumber Mustard Mangoes Pomegranate Milk Mielie meal
ginger
Lobsters Drum sticks Onion Mulberries Quince Sour milk Millet Fennel
Papaya/ Iodized
Mussels Fresh ginger Parsley Raspberries Soya Milk Pastas
pawpaw salt
Mutton Indian Ghourd Peas Peaches Strawberry Yoghurt Rice b/w Lavender
Ostrich Ladyfingers Peppers g/r Pears China fruit Rye bread Mint
Oysters Lettuce Potatoes Pineapple Sago Mustard
Pork Olives Rocket Prune Samp Nutmeg
Prawns Patty pans Spring onions Watermelon Semolina Oregano
Sweet
Rabbit Pumpkin Spaghetti Paprika
potatoes
Snail Radish Tomatoes Vermicelli Parsley
Pepper
Tripe Soy beans Wheat
B/W
Turkey Spinach White bread Rosemary
Veal Sprouts Rocket
Squash Saffron
Tofu Sage
Turnips Table Salt
Zuccini Tamarind
Thyme
Turmeric
Vanilla
Water
cress

CONFEC- NUTS SWEET- CONDI-

DRINKS OILS CEREALS DISHES
TIONARY & seeds ENERS MENTS
Salty
Alcohol Castor oil Bran Biscuits Almonds Brown Sugar Chilli sauce
dishes
Sour
Black Tea Clarified butter Corn flakes Cakes Brazil Glucose Jam (see fruit)
dishes
Spicy
Coffee Coconut oil Muesli Chocolate Cashews Honey Mustard sauce
dishes
Sweet
Cold Drinks Corn oil Oats Custard Coconut Molasses Mayonaise
dishes
Cold water Mustard oil Wheat Ice cream Hazel Rose syrup Peanut butter
Green tea Olive oil Vermicilli Macadamia White sugar Peri-peri sauce
Hot water Sesame oil Peanuts Pickles
Juices (see
Sunflower oil Pecan Soya sauce
fruit)
Ice Pistachios Tomato sauce
Rooibos Poppy seeds Vinegar
Rose syrup Sesame seeds Worcestershire
Juices (see Sunflower
fruit) seeds
Walnuts 94
Additional dietary advice:

 Stick to this diet especially in cold weather and during winter and autumn.
 Avoid drinking water, cool drinks or juices during meals. If you have to, drink
very little. Preferably drink liquids half an hour before meals OR 1 hour after
meals.
 Drink at least 1-2 litres (4-8 glasses) of lukewarm water per day.
 Avoid refined foods.
 Eat simply, and do not eat lots of different types of foods in the same meal.
 A 15-20 minute brisk walk every day is very
beneficial.
 Avoid cold things, sour things, products
containing dairy products, tin foods,
processed meats and salads.
 Fruits must be washed with warm water
before eaten.

Environmental Air & Breathing

 Weather, environment, work and leisure activities that increase coldness and
dryness will negatively affect you.
 In autumn keep away from the cold of night and the midday heat.
 Dewy conditions during autumn, late winter and between midnight and
6:00am also aggravates this temperamental combination.
 Outings or change of environment (picnics, etc) during times other than those
mentioned every 2-3 months is beneficial.
 Protect yourself in dry weather by applying a moisturizer, cream or oil (olive
oil) to the skin.
 In addition to the Deep Rhythmic Breathing exercise and the Tibb
Mental/Emotional Breathing exercise, the Tibb Fast and Deep Breathing
exercise is advised.

1) Sit either on the floor squatting with hands on thighs or in the ‘lotus’ position,
keeping a straight back in both cases. If either position is not possible due to a
disability, then lie on the floor or sit on a comfortable chair. Select a protected time
and space, free from interruptions. This exercise is best
done outdoors in the early morning if quiet and warm.

2) Close eyes, focus on breathing

3) Take slow and deep breaths, breathing in and out of the nose, distending and
filling the stomach, for 1 minute.

4) Then breathe deeper and faster for 3 minutes. This time can be extended to 5
minutes as you become more experienced with the exercise.

5) Thereafter, take slow deep breaths, again for 1 minute.

95
Physical Exercise
 A 10-15 minute walk after supper is beneficial.

 Yoga is advisable.

 Include in your choice of physical exercises, the Tibb Jogging Exercise.

1) Jog on the spot, lifting the knees as high as possible, putting the weight
only on the balls of the feet (prancing). At the same time swing arms in a
full circular motion.

2) Start by doing this for 30 seconds building up to 5 minutes.

3) Increase gradually by 30 seconds, to a maximum of 10 minutes per

session.

Sleep

 Get to bed early, around 22:00 for 6-8 hours sleep.

 Excessive waking during the night will negatively affect you

Emotions and Feelings

 Extreme emotions - excessive worries, sadness, loneliness and overly

philosophical thoughts are the emotional excesses of this temperamental type
and should be managed with breathing exercises and meditation.

 A 5 -10 minute relaxation break after lunch is beneficial

 Colour therapy: use red, green or yellow.

 Aromatherapy: rosemary, cinnamon, chamomile, lavender oil.

 The following meditation exercises are advised together with the Tibb Slow and
Deep Breathing exercise.

The Tibb Heart Meditation Exercise

1) Sit on the floor or chair, with a straight spine.

2) Put your head down, close your eyes, concentrate on the heart and
breathe in deeply.
3) Hold the breath for a while then breathe out slowly in the same
manner.
4) Continue this exercise every day and at night before going to bed, for
10 -15 minutes.

The Tibb Pineal Body Meditation Exercise

1) Sit in a relaxed state, in a calm environment, with eyes closed.

2) Concentrate on the area between the eyebrows, and breathe in deeply.
3) Hold the breath for a while and breathe out slowly in the same manner.
4) Repeat this exercise for 10 -15 minutes.

96
 The Tibb Visualising Meditation Exercise

1) Lie in a relaxed position in bed. Make sure the room is quiet and close
your eyes.
2) Visualise an appropriate colour gently surrounding you.
3) If you are emotionally stressed visualise a red, green or yellow colour,
alternately choose the colour that is most appropriate for your
temperament.
4) Repeat this exercise for 10 -15 minutes

 Aromatherapy: rosemary, cinnamon, chamomile, lavender oil.

 A 5 -10 minute relaxation break after lunch is beneficial.

Elimination
 Laxatives should be considered to keep the bowels clear.

 Be aware of unnecessary suppression of stools and urine.

97
Lifestyle programme for an individual with the following DOMINANT and SUB -
DOMINANT temperament:

MELANCHOLIC BILIOUS

Overview
Tibb is an Arabic word meaning medical Tibb is an Arabic word meaning medical
treatment. It is also known as Unani-Tibb. treatment. It is also known as Unani-
You will have
Unani is a aPersian
temperamental quality between
word meaning Greek, a Tibb.
Melancholic
Unani (Cold and Dry)
is a Persian and meaning
word a
Bilious (Hot and Dry) temperament. This results in an overall dominant
therefore Unani-Tibb would mean Greek Greek, therefore Unani-Tibb would mean quality of
DRYNESS, which is or
Medical Treatment common in both temperaments.
Sciences. Greek Medical Treatment or Sciences.

Any
Tibbchange in the ideal
is a system level of dryness,
of medicine especially
that initially Tibb isana increase
system ofinmedicine
dryness,thatwill initially
negatively affect you (more than
began with Imhotep, the renowned Egyptian changes in other conditions).
began with An increase
Imhotep, in
the cold
renowned
will also haveina negative
pharaoh, affect, whilst
North Africa. It washeat and
latermoistness
Egyptianwill have theinleast
pharaoh, Northeffect.
Africa. It was
embraced by Greeks like Hippocrates and later embraced by Greeks like
An increase in dryness can be as a result of:
finally refined, over many centuries, by Arab Hippocrates and finally refined, over
physicians like lbn Sina. many centuries, by Arab physicians like
late winter very hot weather and environment
lbn Sina.
Basedanger on the philosophy of empowering dry food & drink
strenuous
individuals to heal exercisethemselves, Tibb is a grief Based on the philosophy of empowering
complete,irregular eating and
scientific and,sleeping
more habits
importantly, excessive
individualswakening
to heal themselves, Tibb is a
irregular elimination of wastes
natural system providing affordable solutions. complete, scientific and, more
It has been practised for centuries and enjoys importantly, natural system providing
The illnesses
all the benefitsyou
of are
beinginclined
testedtoovertime.
are those of the Melancholic
affordable Temperament:
solutions. It has been
practised for centuries and enjoys all the
In South Africa, the principles of Tibb have benefitsarthritis
Insomnia Osteo- of being tested overtime.
Hyperacidity
been incorporated into a system that Constipation
Piles
recognises traditional medicine and Flatulence
In South Africa, the principles of Tibb
Colic pain Gout
mainstream practice so we can benefit from have been incorporated into a system
the best of both. that recognises traditional medicine and
To a lesser extent you may also be inclined to illnesses
mainstream of so
practice theweBilious
can benefit
Temperament: from the best of both.

Migraine Stress
Bronchitis Over active Thyroid
Hay fever Endometriosis
Nausea

Health Maintenance through the Lifestyle Factors of Tibb

Good health is achieved by maintaining your ideal temperament. An excess of

dryness in each of the lifestyle factors will most negatively affect you, and affect you
faster than the other factors. Be aware of this at all times and control the level of
dryness in your body.

98
 Food and Drink
Ideally this combination should eat mostly hot and moist foods, more hot and dry
foods, less cold and moist foods and the least amount of cold and dry foods.
Alternately for easy reference use the diet chart below.

QUICK REFERENCE diet sheet - MELANCHOLIC bilious

AVOID FOODS THAT ARE HIGHLIGHTED

VEGIES VEGIES FRUITS FRUITS FLOUR SPICES

MEATS DAIRY
moist dry sweet/moist sour/dry & grains & herbs
Clarified
Beef Artichokes Bittergourd All Melons All sour fruits Barley Aniseed
butter
Buck Asparagus Cabbage Apricot Avocados Butter Beans Basil
Chicken Baby marrow Cauliflower Apples Cherries Buttermilk Brown bread Bay leaves
Crab Beetroot Cellery Bananas Granadilla Cheese Chick peas Cardamom
Celery
Duck Broccoli Egg plant Cranberries Grape fruit Condense milk Cornflour
(ajmo)
Brussel
Fish Fenugreek Dates Grapes Cream, fresh Cous cous Chillies r/g
sprouts
Goat Butternut Cauliflower Figs Lemon, lime Cream, sour Gram flour Cinnamon
Cream
Goose Calabash Garlic Guavas Naartjies Lentils Cloves
cheese
Knuckles Carrots Green beans Kiwi fruit Oranges Eggs Macaroni Coriander
Lamb Chives Mushrooms Litchis Plums/ prunes Margarine Maize Cumin
Dried
Liver Cucumber Mustard Mangoes Pomegranate Milk Mielie meal
ginger
Lobsters Drum sticks Onion Mulberries Quince Sour milk Millet Fennel
Papaya/
Mussels Fresh ginger Parsley Raspberries Soya Milk Pastas Iodized salt
pawpaw
Mutton Indian Ghourd Peas Peaches Strawberry Yoghurt Rice b/w Lavender
Ostrich Ladyfingers Peppers g/r Pears China fruit Rye bread Mint
Oysters Lettuce Potatoes Pineapple Sago Mustard
Pork Olives Rocket Prune Samp Nutmeg
Prawns Patty pans Spring onions Watermelon Semolina Oregano
Sweet
Rabbit Pumpkin Spaghetti Paprika
potatoes
Snail Radish Tomatoes Vermicelli Parsley
Pepper
Tripe Soy beans Wheat
B/W
Turkey Spinach White bread Rosemary
Veal Sprouts Rocket
Squash Saffron
Tofu Sage
Turnips Table Salt
Zuccini Tamarind
Thyme
Turmeric
Vanilla
Water
cress

CONFEC- NUTS SWEET- CONDI-

DRINKS OILS CEREALS DISHES
TIONARY & seeds ENERS MENTS
Alcohol Castor oil Bran Biscuits Almonds Brown Sugar Chilli sauce Salty dishes
Black Tea Clarified butter Corn flakes Cakes Brazil Glucose Jam (see fruit) Sour dishes
Spicy
Coffee Coconut oil Muesli Chocolate Cashews Honey Mustard sauce
dishes
Sweet
Cold Drinks Corn oil Oats Custard Coconut Molasses Mayonaise
dishes
Cold water Mustard oil Wheat Ice cream Hazel Rose syrup Peanut butter
Green tea Olive oil Vermicilli Macadamia White sugar Peri-peri sauce
Hot water Sesame oil Peanuts Pickles
Juices (see
Sunflower oil Pecan Soya sauce
fruit)
Ice Pistachios Tomato sauce
Rooibos Poppy seeds Vinegar
Rose syrup Sesame seeds Worcestershire
Juices (see Sunflower
fruit) seeds
Walnuts 99
Additional dietary advice:

 Stick to this diet especially in cold weather and during winter and autumn.

 Avoid drinking water, cool drinks or juices during meals. If you have to, drink
very little. Preferably drink liquids half an hour before meals OR 1 hour after
meals.

 Drink at least 2 litres (8 glasses) of water per day.

 Avoid refined foods.

 Eat simply, and avoid eating a lot of different types of foods in the same meal.

 A 15-20 minute brisk walk every day is very beneficial.

 Avoid cold things, sour things, products containing dairy products, tin foods,
processed meats and salads.

 Fruits must be washed with warm water before eaten.

Environmental Air & Breathing

 Weather, environment, work and leisure activities that increase coldness and
dryness will negatively affect you.

 In autumn keep away from the cold of night and the midday heat.

 Dewy conditions during autumn, late winter and between midnight and
06:00am also aggravates this temperamental combination.

 Outings or change of environment (picnics, etc) during times other than those
mentioned every 2-3 months is beneficial.

 Protect yourself in dry weather by applying a moisturizer, cream or oil (olive

oil) to the skin.

 Breathing exercises in the early morning and late afternoon.

 In addition to the ‘Deep Rhythmic’ Breathing exercise and the Tibb

‘Mental/Emotional’ Breathing exercise, the Tibb Fast and Deep Breathing
Exercise is advised.

1) Assume the same squatting position of breathing exercises described

previously.

2) Take slow and deep breaths, breathing in

and out of the nose, distending and filling
the stomach for 1 minute.

3) Then breathe deeper and faster for 3

minutes. This time can be extended to 5
minutes as you become more experienced
with the exercise.

4) Thereafter, take slow deep breaths, again

for 1 minute.
100
Physical Exercise

 A 10-15 minute walk after supper is beneficial.

 Yoga is advisable.

 Include in your choice of physical exercises, the Tibb Jogging Exercise:

1) Jog on the spot, lifting the knees as high as possible, putting the weight
only on the balls of the feet (prancing). At the same time swing arms in
a full circular motion.

2) Start by doing this for 30 seconds building up to 5 minutes.

3) Increase gradually by 30 seconds, to a maximum of 10 minutes per

session.

Sleep
 Get to bed early, around 22:00 to get 6-8 hours sleep.

 Excessive waking during the night will negatively affect you

Emotions & Feelings

 Extreme emotions of excessive worries, sadness, loneliness, and overly
philosophical thinking are the emotional excesses of this temperamental type
and should be managed with breathing exercises and meditation.

 A 5 -10 minute relaxation break after lunch is beneficial

 Colour therapy: use green or red.

 Aromatherapy: clarysage, peppermint, chamomile, lavender oil.

 The following meditation exercise is advisable together with the Tibb Slow
and Deep Breathing exercise

The Tibb Heart Meditation Exercise

1) Sit on the floor or chair, with

a straight spine.
2) Put your head down, close
your eyes, concentrate on
the heart and breathe in
deeply.
3) Hold the breath for a while
then breathe out slowly in
the same manner.
4) Continue this exercise every
day and at night before
going to bed, for 10 -15
minutes.

101
 The Tibb Pineal Body Meditation Exercise

1) Sit in a relaxed state, in a calm environment, with eyes closed.

2) Concentrate on the area between the eyebrows, and breathe in deeply.
3) Hold the breath for a while and breathe out slowly in the same manner.
4) Repeat this exercise for 10 -15 minutes.

The Tibb Visualising Meditation Exercise

1) Lie in a relaxed position in bed. Make sure the room is quiet and close
your eyes.
2) Visualise an appropriate colour gently surrounding you.
3) If you are emotionally stressed visualise a green or red colour, alternately
choose the colour that is most appropriate for your temperament.
4) Repeat this exercise for 10 -15 minutes

Elimination
 Laxatives should be considered to keep the bowels clear.

 Be aware of unnecessary suppression of stools and

urine.

102
 INDEX
Abundance 55 Massage 49,50
Acne 65 Meditation 46
Air and Breathing 31 Melancholic Bilious 98-102
Allergy (skin rash) 65 Melancholic Phlegmatic 93-97
Almond Tea 26 Movement and Rest 34
Anger 41 Osteoporosis 65
Arab Era 7 Peptic ulcers 65
Aristotle 61 Persian Era 7
Arteriosclerosis 65 Phlegmatic Melancholic 89-92
Asthma 65 Phlegmatic Sanguinous 84-88
Basil Tea 26 Physical Exercise 35,36
Bathing 49,51 Physis 9
Bilious Melancholic 67-70 Positive Affirmations 47
Bilious Sanguinous 71-74 Posture 60
Breathing 32,33, Psoriasis 65
Chisti 10 Qualities of Temperamental types 11,12,15
Cinnamon Tea 26 Recipes, temperament 24
Colds & Flu 65 Sanguinous Bilious 75-78
Colour 42-44 Sanguinous Phlegmatic 79-83
Conventional medicine 8 Sinusitis 65
Dairy Tea 25 Sleep and Wakefulness 38-40
Decision Making 57 Snacks 27
Depression 41 Stress 60
Determining Temperament 12 Tastes 24
Diet Charts for Temperament 22 Tea’s 25
Dietary Guideline 29 Tibb ye Afrika 8
Digestive Tea 27 Time 60-62
Elimination 47-50 Vaginal thrush 65
Emotions 41-45 Water 28
Evaluation sheet 12 Worry 41
Excitement 41
Eye Exercises 37 Charts:
Fear 41 Determining Your Temperament 14
Fennel Tea 25 Diet Charts 20,21
Five Rites 36 Eight Combinations, Qualities and which Diet Chart
Food and Drink 19 to use 23
Gastritis 65 Decision Making 58
Graeco- Roman Era 7
Grief 41 Acknowledgements:
Happiness 51-55 Models: Leefa Shikwa, Chantal Jacobson, Bruno,
Harun Yahya 9 Nwabisa Mase
Hay Fever 65 Clothing: Jakes Surf Co and Elke Fashion &
Hepatitis 65 accessories
Hippocrates 6,10 Bottles: Barnetts Pharmacy
Historical overview 7 Thank you to Longevity magazines, South Africa
Humours 17 for
Illness 64 articles on M-time and P-time people, Abundance
Indian sub-continent 7 and Decision making. Copyright 2003.
Introduction to Tibb 7
Kidney stone 65
Know Thyself 10
Lavender & Chamomile Tea 26
Lemon Cider Tea 25
Lifestyle factor 18
Littauer, Florence 11 103
104