Winter Wellbeing with Ayurveda
Helping you to thrive this season
By Amrita Devi
19/11/24
As winter rolls around, social media is flooded with tips on “natural immunity boosters” for flu season. Your favourite influencer might be dipping garlic in honey or sipping endless cups of ginger tea. But what if we told you that, according to Ayurveda, winter is actually the season of strength—a time when our bodies are naturally primed to be resilient and strong? Ayurveda views the colder months as a time for building up our systems rather than merely bracing for illness. With the right approach, winter can be less about “surviving” and more about thriving.
Why Are We More Susceptible to Illness in the Cold?
It’s true that low temperatures can impact our immune defenses. A quick Google search will reveal that when cold air enters our nasal passages, our body’s effectiveness at fighting viruses can decrease. As a result, winter brings a higher spread of viruses like the flu and the common cold, not to mention COVID-19. Cold, dry air, plus increased time indoors, creates the perfect storm for viruses to circulate.
But here’s the Ayurvedic twist: while winter may pose these challenges, it’s also the season when we can cultivate the highest strength in our bodies. Ayurveda teaches that winter’s cold causes our bodily channels to contract, which actually increases our internal heat, or Agni, our digestive fire. With strong Agni, our body can handle heavier, nutrient-dense foods that nourish us deeply—foods we may avoid in warmer months. In essence, winter is nature’s way of helping us build immunity from within.
Build Your Body with Warming, Nourishing Foods
Winter is the perfect season for indulging in comforting, grounding foods that build strength and immunity. Think of Thanksgiving and holiday feasts: these hearty meals, filled with sweet, sour, and salty flavors, are just what Ayurveda prescribes this time of year. These flavours support us throughout the season when too much cool dryness can make us go out of balance with winter's colder, drying Vata qualities.
So, as you plan your winter meals, consider adding foods that embody these Ayurvedic principles:
Sweet: Root vegetables, grains, and dairy are ideal for providing warmth and substance to the body.
Sour: Citrus fruits, fermented foods, and tamarind help support digestion and are rich in Vitamin C, boosting immunity.
Salty: Salty flavours support water retention, which keeps us from drying out in winter’s cold air. Think of warming, nourishing broths and sea-salted dishes.
Travel Tips for Winter Health
Winter trips—whether you’re hitting the ski slopes or escaping to a cosy winter getaway—add an extra layer of challenge to staying healthy. Here are a few simple Ayurvedic tips to keep you at your best while travelling:
Sip Warm Water: Carry a thermos of warm water and sip it throughout the day. Warm water supports digestion and helps the body process any extra Ama (toxins) that might accumulate from eating convenience foods or staying away from raw foods, cold meals or icy drinks that diminish that internal heat.
Boost Immunity with Herbs: Ayurvedic herbs like chaywanprash are famous formulas that are over 3000 years old. Ashwagandha for stress and energy, tulsi for respiratory health, and amla (Indian gooseberry) for immune support are key herbs during winter. Trikatu powder (a mix of ginger, black pepper, and pippali) can also enhance digestion and prevent mucus buildup.
Use Spices: like black pepper, cinnamon, clove, and ginger can help protect against seasonal colds. Consider adding them to your morning tea or keeping them on hand during your trip so you can add them to your tea.
Self-Care Routines: Start the day with self-care rituals like tongue scraping and oil pulling, which support oral and immune health. And before bed, take a warm bath and massage your hands and feet with warming sesame oil to keep your body warm, grounded, and nourished.
Oil Your Nostrils: This might seem obvious, but along with nasal breathing, it warms the air before it hits your respiratory system and reduces the shock of cold air by adding oil into your nostrils. Ayurveda emphasises this small but powerful winter health habit known as Nasya.
Prioritise Sleep and Stress Reduction: Winter is a season of inward reflection and rest. Make sure to get ample sleep, manage stress through meditation, and practice restorative yoga to support overall immunity.
Warming, Nourishing Foods: Go for soups, stews, and porridges, which are easy to digest and provide warmth. Include root vegetables, whole grains, ghee, and healthy fats to ground *Vata* and balance *Kapha*.
With these Ayurvedic insights, winter transforms from a season of sniffles into a time for resilience. For years, I have embraced grounding cooked foods, and warming spices in my meals, along with weekly self-care habits that help to soothe the nervous system and reduce stress, taking the time to nourish myself and stay warm—and this season, I hope it might become your new favourite time of year.
Personal Winter Practices to Stay Healthy**
Many Ayurvedic practitioners recommend Abhyanga (self-massage) with warm sesame oil to stay grounded and lubricated. I like the way it makes my skin feel, as it helps protect against dryness and cold. I also love to drink herbal teas made from spices like ginger and tulsi throughout the day, maintain a stable daily routine, and eating seasonally appropriate, easy-to-digest foods.
Ayurvedic Tips for Travellers Heading on Ski/Winter Holidays
- Stay Warm and Moisturised: Pack warm layers and keep hydrated by sipping warm water throughout the day.
- Bring Travel-Friendly Spices: Pack small amounts of ginger, black pepper, and cinnamon, which can easily be added to drinks or meals for extra warmth and digestive support.
- Grounding Self-Care: Practice a weekly Abhyanga with travel-size bottles of sesame oil to stay grounded and protected from the cold and dryness.
Best Ayurvedic Remedy for a Cold or Flu
When you feel a cold coming on, Ayurveda suggests sipping on ginger tea with honey and a pinch of black pepper. For congestion, try steam inhalation with eucalyptus or peppermint oil. Trikatu (a blend of ginger, black pepper, and pippali) can also help clear mucus and ignite your digestive fire. Take it 15 minutes before eating, and if you don´t have trikatu, make a ginger pizza with a slice of fresh ginger, lime or lemon juice and a pinch of salt. Rest and stay warm to support recovery.
Extra Tips and Ayurvedic Products for Winter Health
- Nasya Oil: Daily nasal lubrication with a few drops of sesame or herbalised nasya oil can help prevent dryness and protect against pathogens in the nostrils.
- Chyawanprash: This Ayurvedic herbal jam is packed with amla and other immune-boosting herbs and is an ideal daily supplement in winter.
- Behavioral Tips: Avoid cold, heavy, and oily foods in excess, and keep physically active with gentle, warming exercises like walking or yoga.
These Ayurvedic tips allow us to embrace winter, feeling resilient, balanced, and ready to fend off seasonal illnesses.
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