Ayurveda tips for winter
Autumn and winter are considered the cold seasons – but does that mean you have to feel tired and drained in wind and weather? Of course not! There are plenty of Ayurvedic tips that can help you stay healthy and satisfied throughout the winter. From yoga practice to the calming effects of nutrition: we’ll explain what’s important for a happy winter season!
What is different in winter?
The biggest difference in winter is that during this time the Vata and Kapha flow becomes much more pronounced. To be more precise: from mid-October until just before Christmas, Agni is particularly strong and Vata characteristics gradually build up. Around Christmas until the end of February, Vata reaches its peak and Kapha becomes more dominant.
And what does this mean for your everyday life? Essentially, it means that your digestive fire is at its most active in the middle of winter, which is why you can digest even heavy, fatty foods quite well. Your body is even dependent on a rich and nourishing diet to prevent the loss of body tissue.
By eating nutrient-rich foods, you also keep your immune system strong. Typical winter illnesses such as colds or flu then have little chance of affecting you. But what can you do if you still often feel low on energy?
More energy in winter through Ayurveda
If you often lack energy in autumn and winter, it may be related to your diet. Yes, you read that right: even though the body now needs more nourishing meals, you should still not overdo it.
How to eat properly in winter
When we eat beyond our energy needs, it still requires a lot of work for the Agni. Therefore, try to eat only as much from your winter meals as needed so that no heaviness occurs. In Ayurveda, it is generally said: always leave about one third of the stomach empty, then you will not feel heavy or tired after eating.
How to develop a winter routine
Apart from nutrition, how you go through your day also plays a major role in your energy levels during winter. We tend to feel best in winter when we develop a routine that provides stability. For example, try going to bed at roughly the same time every day and, if possible, a bit earlier so you can get more sleep.
If your daily schedule allows it, it is ideal to start your day with a yoga session. This helps you wake up much faster. Afterwards, massage your body thoroughly with warm oil and let it absorb briefly before rinsing off the residue with warm water. The combination of light movement and massage stimulates circulation.
That a warm shower feels especially pleasant in winter is hardly a secret anyway. In addition, Ayurveda offers several other ways to prevent unpleasant internal cold during the winter season. You can find the best tips here:
What to do against internal cold in winter?
It is not a secret either, but still very effective: if you tend to feel cold quickly in winter, warm clothing alone is not enough—warm food and drinks also help. Try to consume as many meals and beverages as possible in warm form.
Tip 1: The right beverages+
For example, it already helps to always carry a thermos flask with hot water, or to drink a glass of warm ginger water on an empty stomach in the morning. Try to consistently follow the principle of warmth. This means: after exercise and physical activity, avoid cold drinks and instead opt for something warm or lukewarm.
Tip 2: The right form of exercise+
What else helps against the feeling of cold? Exactly: movement! However, what suits you best depends on your constitutional type. To stimulate Kapha, intensive forms of exercise such as jogging, brisk walking, or ski touring are well suited. To calm Vata, on the other hand, gentler forms of movement such as longer yoga sessions are preferable. By the way: many pranayama breathing exercises quickly generate internal heat—keyword: breath of fire!
Tip 3: The right company+
Meeting someone who matters to us always feels good. But especially in winter, it helps even more to regularly spend time with the people we care about. A cozy get-together like that naturally warms your heart a little, doesn’t it? And yes: in late winter, enjoying a glass of red wine during such gatherings can also be perfectly fine.
Tip 4: The right atmosphere+
Good company is especially important in winter. However, it is just as important to find balance and take time out for yourself. At least once a week, make yourself truly comfortable and only do what you feel like doing: take a long bath, read a good book, meditate, or listen to music. The perfect companions for such a cozy evening are incense sticks, candlelight, and warm, cozy socks!
The best tips for Ayurvedic winter nutrition
Nutrition has already been mentioned a few times – so it’s time to take a closer look at it! Let’s start with the basic goal of Ayurvedic nutrition in winter: Kapha should be pacified without aggravating Vata.
Depending on your individual constitution, it can also be the other way around. The important thing is simply to create balance. The following foods are particularly well suited for this purpose:
Fruits: cooked or baked apples, other local fruit varieties, dates, figs, or raisins soaked in cream and cinnamon
Vegetables: beetroot, spinach, garlic, mushrooms, leeks, Brussels sprouts, salsify
Grains: oat flakes, wheat, basmati rice or brown rice, rye, barley, amaranth
Nuts and seeds: hazelnuts, walnuts, almonds, pistachios, pumpkin seeds, sunflower seeds
Dairy products: warm goat’s and cow’s milk, sour cream, pasture butter or ghee
Oils: olive oil, sunflower oil, corn oil, almond oil, and sesame oil
If you follow a vegan diet, you should especially eat plenty of nuts, seeds, and nutrient-dense vegetables in winter to get enough energy. For those who are not vegan or vegetarian, creamy soups, meat-based stews, and honey-based desserts are also suitable.
Of course, in winter just like in any other season, the same applies: listen to your body. If you ever feel overly full and sluggish, you can simply do a one-day water or juice fast. And don’t forget: eat mindfully, meaning slowly and without distractions. This way you can fully enjoy your meal and notice more quickly when you are full.
What defines a Vata-calming diet?
As mentioned above, it is important in winter to calm Vata. In terms of nutrition, this means that nourishing cooked vegetables should always be refined with a bit of ghee. Ayurvedic butter can generally be used well for cooking.
Sweet, warm meals have a Vata-reducing effect. This can be a warm porridge made from oats or semolina for breakfast, or sweet ripe fruit. It can also be a casserole with sweet potatoes or carrots.
Other Vata-appropriate foods include beetroot and peas. From the spice cabinet you can generously use anise, nutmeg, cloves, and basil. In addition, you should avoid caffeinated drinks such as coffee and black or green tea to calm Vata. But don’t worry: thanks to many good Ayurvedic drinks, this should not be difficult!
Warming foods according to Ayurveda
In Ayurvedic cooking, warmth is mainly created through spices. The nice thing is: spices can be integrated into your meals however you like – it never gets boring!
Warming spices in winter include ginger as the all-rounder, as well as fenugreek, chili, cinnamon, or turmeric. Or how about a spiced tea that stimulates circulation and creates warmth from within? Simply add half a teaspoon each of dried ginger, cinnamon, and cloves to your regular favorite tea.
As you can see, there are many ways to feel comfortable even in winter. Just because it gets colder outside and the days become shorter doesn’t mean this season has to be difficult. In this sense, we wish you a cozy autumn and winter season and lots of joy with our Ayurvedic winter tips!