God gifted us with varieties in everything, be it in species of humans or animals, be it in different landscapes or nature. We have different varieties of vegetables, fruits, flowers, flora , fauna in different seasons. We have sweet tender and juicy fruits in summer to beat the heat and more pulpy and enriching fruits in winter to keep us warm. When mother nature takes care of our bodies in such unique ways it is also our responsibility to mould our bodies with each season.

Being in tune with nature, also means being in tune with your individual constitution, or prakruti, which is comprised of three subtle energies: vata, the energy of movement; pitta, the energy of digestion or metabolism; and kapha, the energy of lubrication and structure.

Each season ushers in a unique set of qualities that can either pacify or aggravate the inner workings of your being.

This is why some people relish the heat of the summer while others loathe it, some can spend an entire winter playing in the snow while others feel depressed.

Regardless of who you are in terms of your constitution, your local climate is something you need to tackle for your overall state of balance and well-being.This is precisely why a seasonal routine is much needed,which in Ayurveda is termed as Ritucharya(seasonal regime).

By adapting your diet and lifestyle to changing seasons, you can drastically reduce the likelihood of any seasonally  imbalances or any upcoming diseases. It also helps your body come back toward its natural state of equilibrium.

Winter: how it looks like

In winter, the sky is often cloudy and gray, the weather is cold, damp, and heavy, and life moves a bit slowly. The shades of grey and white sometimes bring up loneliness and depression which are signs of imbalanced kapha.

When balanced, kapha supplies strength, vigor, and stability to both body and mind. This subtle energy is responsible for lubricating the joints, moisturizing the skin, and maintaining immunity. But in excess, it can lead to sluggishness, mucus-related illnesses, excess weight, and negative emotions such as attachment, envy, and greed.

In general, we should follow a kapha-pacifying regimen in the winter. But dry, cold, windy weather can provoke vata, too, and can lead to arthritis, skin dryness, indigestion, and other problems. So one should carefully strike balance between both energies.

A building up Kapha Season : Winters

Winter is characterized by cold weather, a sense of heaviness, increased moisture in the form of rain or snow, cloud-covered days, and the grounded, slow feeling that is why many animals go into hibernation. These are all qualities shared by kapha dosha, which is why winter is considered—primarily a building up kapha season.

How do we beat this feeling ?

Answer is by a Supportive Winter Diet.Winter is actually the season when the digestive fire is strongest. The body requires more fuel to stay warm and healthy in the winter months. Our bodies therefore crave a more substantial, nutritive diet at this time of year. A supportive winter diet will be aimed at pacifying kapha without increasing vata (dryness) or vice versa. For many, appropriate winter dietary habits actually come quite naturally if we are ready to listen to our body.

? In general, one should focus on eating warm, cooked, slightly oily, well-spiced foods, favoring a balance of the six tastes

? Drink room temperature, warm, or hot beverages and avoid iced or chilled drinks.

? Special immunity tea# boil 200ml of water with 1/2 teaspoon each of dried/fresh ginger, cinnamon,pepper, turmeric and clove. Once boiled for 4-5 minutes , one can add 1 tsp of honey to the cup. Please note Ayurveda says honey should never be boiled.This tea encourages strong digestion and clears out the chest in case of any congestion. It can be taken after meals or sipped throughout the day. People with strong fire (pitta constitution) should reduce the spices to 1/4 tsp.

? Warm vegetables like radishes, cooked spinach, pumkin, beetroots, sweet potato, onions, carrots, and other root vegetables are generally well received this time of year which not only keep you warm but also give you the right amount of carbohydrates also.

? Hot spices like garlic, ginger, black pepper, clove, and little bit of chili peppers go well.

? Cooked grains like broken wheat, oatmeal, cornmeal, barley, tapioca, rice, or kichari make a terrific meals of the day

? Warm, mushy soups are ideal.

? Legumes are generally good for kapha, but they should be pre soaked, well-cooked, well-spiced, and garnished with a spoon of ghee so as not to aggravate vata.

Winter Latte

? A cup of hot, spiced milk (plant/animal) with a pinch of turmeric, dried ginger, black pepper and nutmeg before bed or in evening hours can help to encourage sound sleep and it is totally satisfying. If one complains of constipation in this season then we should add one spoon of warm ghee to this combination.

Foods to Minimize 

It is best to reduce or avoid cold, raw, damp foods, excessively sweet foods, overly heavy or oily foods, dry texture foods and frozen foods as the dryness will not only show on your body, skin but also in your mental agility. These foods may cause bloating and heaviness/tiredness even though consumed in little quantities. You may find yourself irritated, restless, confused and indecisive also in many situations.

A Supportive Winter Lifestyle

In general, one wants to cultivate a light heart and festive mood in order to counter the cold, gray weather and the seasonal tendency toward melancholy and loneliness. No wonder we celebrate Christmas as a festival not only with lights and love but also with warmth and closeness of our loved ones. This way we invite warmth into your mind, body, and relationships, and create frequent opportunities for fun and laughter. Generally we avoid rushing and make efforts to embrace a slower, more relaxed pace through the winter months. We develop a relationship not only outside but also to one’s inner self.

This is important aspect that we should focus on ” Loving yourself and being connected to your true self or let’s say your Prakriti or constitution ”

Daily Routine for Winter                

? Start your day with a short but invigorating morning routine. It is generally appropriate to sleep a little later in the winter, but you will feel fresher and more motivated if you are up by about 6 to 6:30 a.m.

? Brush your teeth, scrape your tongue, and soothe and support your gums and oral tissue with oil pulling by warm olive oil.

? Treat your skin to a warm oil self massage with the oils preferably warm mustard oil, olive oil or sesame oil. Love not only your body but also love your inner being as well in this process.

? Follow with a warm shower. Take time to enjoy this as the water rolls down your skin.

? Shake off any sluggishness with some morning exercise or yoga.  The best time to exercise is in the morning, from 6–10 a.m. If that doesn’t work with your schedule, from 6–10 p.m. are also optimal hours.

? Absorb the generated energy with a mediation. Connect with yourself.

? Dress in bright, warm colors like red and oranges to keep up your spirits of vibrancy.

? Always cover your ears, neck, and head with a scarf or hat if you are outside in the cold.

? Skip daytime naps; the long, dark, evening hours provide a perfect atmosphere for you to relax and unwind. Sleeping in the day will make you feel lethargic, heavy and tired for no reason.

? Follow the Ayurvedic bio clock.

? Your body may have the liberty of increased sexual activity through the winter months than usual. Care should be taken not to overuse the body so as not to aggravate the vata in you.

? Have warm winter latte in evening hours to curb the coldness outside and kindle immunity inside.

? Plan on retiring around 10 p.m. to bed. If one has insomnia, apply some warm Almond oil to your scalp and to the soles of your feet to facilitate restful sleep.

You can adapt your pace on a daily basis to coincide with your local climate and your internal needs. If vata is strong in the atmosphere or if you feel stressed and depleted, move at a slow and gentle pace. If kapha is a stronger influence or if you feel unmotivated and lethargic, move at a faster pace, allowing your breath to quicken and your inner heat to intensify.

 

Herbal Support for the Winter Season

A teaspoon or two of Chyavanprash every morning will increase energy, immunity, and inner strength through the winter. Garnishing your food with a sprinkle of Asafoetida can boost the digestive capacity and can encourage a clean and clear respiratory system. Have pinch of Turmeric everyday for good immunity and prevention of respiratory ailments.

 

One must know one’s prakriti or constitution which help you determine your innate strengths and weaknesses, both physiological and emotional, and also how they influence our health. It also talks about our current state of balance and can predict possibilities of imbalance/diseases of the future.

This is a supportive winter-season diet and lifestyle which is common for all of us but it can be personalised as per our constitution.

The whole idea is to gain from honoring and aligning ourselves with the rhythms of nature.

Adopting to seasonal routine is an invaluable gift you can give yourself this winter—a long-term investment in your own health and vitality.

 

 

Radha Jindal  Author: Dr Radha Jindal

Ayurveda M.D. (Kaumarabhritya)

Ayurvedic Pediatrician and Pulse Diagnosis Expert

 

 

 

 

 

 

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