Winter, or Shishira Ritu in Ayurveda, is a time dominated by the Kapha dosha which has (cold, heavy, moist qualities. Vata dosha can also increase due to the cold and dry weather. During winter digestion becomes sluggish (weaker agni or digestive fire), susceptibility to colds and cough increases and lethargy and stiffness sets in. There is an increased need for warmth and nourishment.
Ayurveda emphasizes balancing kapha and vata doshas to stay healthy and vibrant during winter. It emphasizes on following a set daily routine to counter lethargy and eat a healthy , warm, and nourishing diet.
Daily Routine (Dinacharya) for Winter
- Wake up early in the morning before sunrise preferably in Brahma Muhurta (pre-dawn) for heightened vitality.
- Start your day with drinking warm water to support cleansing and elimination.
- Do Dry Brushing (Garshana) as it stimulates blood flow and clears sluggishness.
- Abhyanga (self-massage) using warm sesame oil to increase circulation and protect against dryness. It improves circulation of blood and energizes you for the day. Applying a drop of oil in nasal cavity is also helpful in winters.
- Take a warm bath after oiling to relax muscles and improve mood.
- Engage in moderate, warming physical activities like brisk walking, running, yoga or light weightlifting to combat Kapha-induced sluggishness. Perform Surya Namaskar (Sun Salutations) or other warming yoga poses to stimulate circulation and energy.
- Practice Pranayama energizing breaths like Kapalabhati or Bhastrika.
- Follow good night routine with fixed sleep timings. Drink golden milk (milk with turmeric and a pinch of black pepper) or nutmeg milk before bed. These not only provide warmth and immunity but also help you sleep well.
Dietary Guidelines for Winter
Warm and nourishing foods to stay active. Eat cooked, easily digestible meals like soups, stews, porridges, khichdi and simple homecooked dal, sabzi, roti and chawal. Use whole grain flours like makki, bajra, ragi, barley or wheat.
We are blessed to have a huge variety of fruits and vegetables in winters. Incorporate warming and seasonal vegetables like carrots, sweet potatoes, leafy greens like saag, methi, bathua etc which are nutritious and energizing.
- Use some spices to Ignite Agni (Digestive Fire). Add ginger, cumin, black pepper, cinnamon, and turmeric in meals to support digestion and immunity. Spices provide comfort, stimulate circulation, and help maintain internal warmth, making them indispensable in winter diets.
- Include healthy fats like ghee, sesame oil, and coconut oil in your diet. Healthy fats are essential during winter as they provide warmth, nourishment, and energy to the body, helping balance the cold and dry qualities of the season.
Fats like ghee, sesame oil, coconut oil, and nuts not only fuel the body with sustained energy but also lubricate the joints, prevent dryness in the skin, and support overall tissue health (Ojas). They enhance the absorption of fat-soluble vitamins (A, D, E, and K), which are crucial for immunity and vitality during colder months.
- Proteins and Strength-Building Foods are a must in winters. Incorporate lentils, beans, nuts, seeds, and dairy products for proteins in diet.
- Staying hydrated is important but a challenge in winters as you barely feel thirsty. Drink warm water throughout the day. Incorporate citrus, hydrating fruits like oranges and warm soups in diet. Drink Herbal Teasmade with tulsi, ginger, lemon or cinnamon to keep warm and energized throughout the day.
- Avoid cold, raw foods like salads, cold drinks, and ice cream, as they aggravate Kapha and weaken digestion. Also avoid too heavy and greasy meals during winters as they make you feel lethargic.
In winters you naturally feel hungrier so there is a tendency for snacking in between meals. Limit snacking between meals as it can disturb digestion and create Ama (toxins). Stick to wholesome, balanced meals and opt for light, healthy snacks like roasted nuts if needed.
Avoid overconsumption of caffeine, alcohol, or sugary foods can destabilize Vata and aggravate Kapha, leading to fatigue, dehydration, and weakened immunity.
Ayurvedic Herbs for Winter
Ayurveda offers plenty of herbs to help you navigate winters smoothly.
- Ashwagandha (Withania somnifera) : A powerful adaptogen that enhances stamina, reduces fatigue, and strengthens immunity. It also helps combat stress and supports overall energy levels.
- Shatavari (Asparagus racemosus) : Nourishes and rejuvenates tissues, promoting strength and vitality. It also supports hormonal balance and immunity.
- Chyawanprash : A traditional Ayurvedic herbal jam made with amla, ghee, honey, and other rejuvenating herbs. It boosts energy, strengthens the immune system, and nourishes the body. Take a spoonful of Chyawanprash with warm milk every day for best results.
- Gokshura (Tribulus terrestris) : Improves physical strength, stamina, and muscle recovery, making it ideal for active individuals during winter.
- Tulsi (Holy Basil) : Increases energy, strengthens respiratory health, and enhances immunity. It helps clear Kapha congestion common in winter. You may add tulsi in your daily tea.
- Guduchi (Tinospora cordifolia) : Boosts immunity, improves metabolism, and supports overall vitality. It is also excellent for detoxification.
- Brahmi (Bacopa monnieri) : Promotes mental clarity, focus, and energy, helping to combat winter lethargy and fatigue.
- Mucuna Pruriens (Kapikacchu) : Supports energy, boosts mood, and helps improve physical stamina and vitality.
- Pippali (Long Pepper) : Improves digestion, enhances circulation, and clears toxins, ensuring steady energy levels.
- Triphala : A combination of three fruits that supports digestion, detoxification, and nutrient absorption, providing sustained energy and vitality. Take a spoonful of triphala with warm water at night.
Most of these herbs are easily available in tablets, capsule, or powder form. You may consult an ayurveda practitioner for guidance on the same.
Lifestyle Tips for Winters
Stay Active and avoid lethargy by engaging in regular movement during winter. A sedentary lifestyle, excess sleep and inactivity can lead to Kapha imbalances, causing lethargy, weight gain, and stiffness.
Do not miss sun exposure whenever possible. Get natural sunlight to maintain energy and Vitamin D levels.
Maintain Warmth and keep your living space warm. You may use a humidifier to counter dryness.
Mindfulness and Meditation and mind calming practices that must be included in your daily practices. Daily mantra chanting can also help in feeling more focused and active. All these are effective tools to counter winter blues.