Welcoming Winter
Hello my friends. It that time of year again when we find in the same deep exhale, leaves littering the ground and frosty white grass greeting us in the morning. As we shift from autumn to winter we’re invited us into softness, peace, and warmth as nature herself moves inwards and withdraws from the hustle and bustle of high energy summer.
It may seem ironic that as it gets colder the qualities of the season bring the opposite energy but as we see in Ayurveda this opposition is actually the key to unlocking the power of nature and all its elements.
Winter, the season of mainly Kapha with strong undertones of Vata, carries qualities of cold, wet/dry, static, and heavy. A lovely reprieve from the dry/wet, hot, mobile and sharpness of summer, winter allows us to nest, nurture, reflect and recharge. While this soft and steady pace season can help us to redirect energy back inwards instead of expansively spending resources outwardly, it can also bring a sense of stasis and at times feel heavy and oppressing.
With each season we have the potential to use the present qualities in our favor, or we can be overrun to our downfall by the abundance of those particular qualities. Winter is no different. The unique set of qualities that winter brings (different all over the globe) has the potential to inspire and ignite some while weighing others down.
With the winter solstice approaching on December 21, 2023, I wanted to make sure you had the tools to help you through these slower months. Keep reading for lots of juicy winter tips!
The best way to know how to support yourself through any season, especially winter is to know your doshas so you know exactly how to balance yourself. This blog will give a broad understanding of best practices for winter. If you don’t know your doshas and want a more tailored approach to seasonal wellbeing, schedule an intro session with me and we’ll get into detail about how to best find support during these winter months.
Ayurvedic Wellness for Winter
1. Stay Warm: As the temperature drops, it is essential to keep your body warm. Wear layers of clothing to trap heat close to your body. Opt for natural fabrics like wool and cotton, which allow your skin to breathe while retaining warmth. Use warm water for bathing and drink hot beverages such as herbal teas and warm water with ginger to maintain your body's core temperature.
2. Eat Warming Foods: During winter, focus on including foods in your diet that have a warming effect on the body. Incorporate spices like cinnamon, ginger, and black pepper into your meals. Include root vegetables, such as sweet potatoes, carrots, and beets, which are nourishing and help keep your body grounded. Choosing warm and cooked foods over cold and raw foods is recommended during this time of the year.
3. Stay Hydrated: Although it may feel less necessary to drink water during winter, staying hydrated is vital for your overall well-being. Sip warm water throughout the day to help flush out toxins from your system. Additionally, you can infuse warm water with herbs like tulsi (holy basil) or mint to enhance its beneficial properties.
4. Practice Self-care: Winter is an ideal time to focus on nourishing yourself both mentally and physically. Indulge in warm oil massages, known as Abhyanga, to relax your muscles, improve circulation, and nourish your skin. Apply sesame oil or warm almond oil to your body, gently massaging it in a circular motion before taking a warm shower.
5. Maintain a Routine: Establishing a daily routine, or dinacharya, is essential in Ayurveda. During winter, try to wake up and go to bed at consistent times to help regulate your body's internal clock. Engage in regular exercise, such as gentle yoga or walking, as it enhances circulation and helps alleviate any winter stiffness.
6. Support Your Immunity: Winter is known for its seasonal illnesses, so it's crucial to support your immune system. Include immune-boosting herbs like tulsi, ashwagandha, and turmeric in your diet. Stay away from heavy and processed foods, as they can hinder your body's immune response. Instead, opt for lighter meals that are rich in nutrients and easy to digest.
7. Embrace Natural Sunlight: Days are shorter in winter, and exposure to sunlight can be limited. However, soaking up natural sunlight for a brief period each day can help combat seasonal affective disorder (SAD) and ensure adequate vitamin D levels. Open your curtains and spend some time outdoors when the sun is shining to uplift your mood and invigorate your body.
Remember, these Ayurvedic wellness tips are intended to support your well-being during the winter season, but it's always advisable to have a consultation with myself or healthcare professional before making significant changes to your lifestyle or diet. By incorporating these practices into your daily life, you can enhance your overall vitality and enjoy the beauty of winter while maintaining balance. Stay warm, nourished, and connected to yourself and nature during this season of tranquility.
Cultivating Supportive Winter Nutrition
The following is a list of winter foods recommended by prominent figures in the Ayurvedic community, including John Douillard and Vasant and Usha Lad:2, 3
Fruits to Favor
Apples (cooked)
Apricots
Bananas
Berries
Cantaloupe
Cherries
Dates
Figs
Grapefruit
Limes and Lemons
Mangoes
Oranges
Papaya
Peaches
Prunes (soaked)
Tangerines
Vegetables to Favor
Asparagus
Beets
Brussel Sprouts
Carrots
Chilies
Corn
Eggplant
Garlic
Green Beans
Greens (cooked)
Mushrooms
Leeks and Onions
Okra
Potatoes
Rutabaga
Spinach (cooked)
Winter Squash
Turnips
Grains to Favor
Amaranth
Barley
Buckwheat
Corn
Millet
Oats
Quinoa
Rice, Brown
Rye
Seitan
Wheat
Legumes to Favor
Lentils (brown and red)
Miso
Navy Beans
Tempeh
Tofu
Toor Dal
Urad Dal
Nuts and Seeds to Favor
Almonds
Brazil Nuts
Cashews
Hazelnuts
Macadamia Nuts
Peanuts
Pecans
Pine Nuts
Pistachios
Walnuts
Pumpkin Seeds
Sunflower Seeds
Dairy to Favor
Butter
Soft Cheeses
Cottage Cheese
Cow's Milk (not cold)
Goat's Milk (not cold)
Sour Cream
Animal Products to Favor (If You Eat Them)
Poultry & Eggs
Freshwater Fish
Shrimp
Venison
Oils to Favor
Almond Oil
Corn Oil
Flax Seed Oil
Mustard Oil
Olive Oil
Safflower Oil
Sesame Oil
Sunflower Oil
Sweeteners
Honey
Jaggary
Molasses
Spices to Favor
All spices can be supportive during the winter months
Foods to Minimize
Since winter tends to already be heavy, cold, and usually damp, work towards avoiding foods in excess that carry these qualities OR make sure to combine them with foods of the opposite quality for balance.
Movement for Winter to Carry You Through
Winter is a season characterized by stillness and introspection, where the natural world slows down and hibernates. However, movement remains a vital aspect of Winter in Ayurveda. It is important to engage in gentle, grounding exercises to stoke the internal fire and promote circulation. Yoga, with its mindful stretches and gentle flows, helps to warm the body and alleviate any feelings of stagnation. Additionally, brisk walks in the crisp winter air invigorate the senses and boost energy levels. Embracing movement during winter not only keeps the body active, but also supports a healthy immune system and uplifts the mood, ensuring a harmonious connection with the season's unique energy.
As with everything, each dosha will be impacted differently by winter and it is important to look at those differences. Those with a predominant kapha dosha - or those live in a damper, colder, and heavier winter climate = will want to focus on pushing themselves a little more in their workouts, hitting more high intensity longer duration workouts. Those with a predominant vata dosha - or those who live in a dry and cold climate during winter - will want to focus on that slow, gentle, mindful movement.
Herbs for Winter to Nurture your Wellbeing
To nurture your well-being during this season, Ayurveda offers a range of herbs that can provide warmth, nourishment, and support. Here are a few Ayurvedic herbs that are particularly beneficial during the winter months:
1. Ashwagandha: an adaptogenic herb that helps combat stress, supports the immune system, and enhances vitality. During winter, ashwagandha can help balance Vata dosha, providing a warming and grounding effect.
2. Ginger: Ginger is a well-known spice with numerous health benefits. It is excellent for kindling the digestive fire, enhancing circulation, and reducing inflammation. Consuming ginger tea or adding ginger to your meals can help keep you warm and promote healthy digestion during the colder months.
3. Holy Basil (Tulsi): Revered in Ayurveda for its medicinal properties, holy basil is an excellent herb for winter. It has immune-enhancing qualities and helps relieve respiratory congestion, coughs, and colds. Additionally, holy basil can uplift the mood and reduce stress, which can be beneficial during the winter blues.
4. Cinnamon: Aromatic and warming, cinnamon is a staple spice during the winter season. It helps improve digestion, boosts circulation, and supports respiratory health. Sprinkle some cinnamon in your morning porridge or hot beverage to enjoy its comforting benefits.
5. Licorice: Licorice is well-known for its soothing and demulcent properties. It can help alleviate dryness in the body, including dry throat and cough. Additionally, licorice supports healthy digestion and promotes a healthy balance of Vata dosha during winter.
6. Triphala: A combination of three fruits (amalaki, bibhitaki, and haritaki), triphala is a potent Ayurvedic herbal formula known for its detoxifying and rejuvenating effects. It can help support healthy digestion, gently cleanse the system, and nourish the body during winter.
***It is important to note that Ayurvedic herbs should be used under the guidance of a qualified Ayurvedic practitioner or healthcare provider. They can help create a personalized herbal plan based on your unique constitution and any existing health conditions.
Incorporating these Ayurvedic herbs into your winter routine can be a wonderful way to nurture your well-being and maintain balance during the colder months. Embrace the wisdom of Ayurveda and savor the benefits these herbs bring, allowing yourself to thrive throughout the winter season.
Embrace the Cold
Embracing a winter-season diet and lifestyle that suits your individual needs can vary from person to person. However, by acknowledging and adapting to the natural rhythms of nature, we can all benefit greatly. This winter, consider embracing a personalized routine that will be a precious gift to yourself, promoting long-term health and vitality.
Take the opportunity this season to establish a routine that enables you to embrace and appreciate the abundance that the winter season brings. By doing so, you may discover a newfound joy in the darkness and tranquility, rather than feeling resentful or inconvenienced by them.
***The most important take away from this entire post is to listen to your body and satiate it however is best for you. Please remember that this is not medical advise, only information to, hopefully, help you become more aware of your choices and empowered over your wellbeing.***