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Embrace Winter with Ayurveda

Writer's picture: Shilpika DevaiahShilpika Devaiah

As Winter is at its peak, some of us enjoy the chill mornings and snow-covered mountains, but others struggle with challenges such as low energy, winter depression, respiratory issues, weight gain etc. At Ayurveda Wellness House, we are committed to guiding you through this season with balance and warmth. Like every seasonal change, Winter also affects our body's doshas/elements and, most importantly, our digestion. Understanding how our digestive fire (Agni) operates and maintaining dosha balance is vital. So, let's explore how Ayurveda can help you stay nourished, energized, and in harmony with the season.


Here on the East Coast, for example, in Cleveland, we have heavy snowfall and cold, dry winters between mid-December and February. According to Ayurveda, this type of weather is impacted by Kapha and Vata doshas, as well as changes in metabolism, digestion, and general well-being.

A bowl of quinoa & leek, sweet Potato Apple stew infused with Ayurveda spices and a touch of love.
A bowl of quinoa & leek, sweet Potato Apple stew infused with Ayurveda spices and a touch of love.

Let's understand what it means to balance vata-kapha dosha this winter. To balance Kapha and Vata, blend consistency with variety, relaxation with invigorating activities, and quiet reflection with active engagement. This means keeping the vata grounded and adapting to healthy activities to keep the kapha active. Bring this balance into your relationships, work routines, exercise habits, and overall mindset. Adapt your lifestyle to be more Kapha-pacifying or Vata-pacifying, depending on the weather conditions and your internal sense of balance.


Balancing Vata and Kapha means creating harmony between their opposing qualities without aggravating either. To achieve this, avoid raw foods that upset Vata and heavy, overly rich foods that increase Kapha. Instead, focus on moderate amounts of healthy fats like ghee, sesame oil, and whole grain, which nourish Vata while remaining light enough not to burden Kapha. Favor warmth in your diet, habits, and environment, as it supports both doshas and avoids cold, disturbs both Vata and Kapha. And, of course, adding spices like ginger, turmeric, cumin, black pepper, cardamom, cinnamon, and cloves warm the body, aid digestion, and promote circulation, balancing both Vata and Kapha. Ultimately, it’s about maintaining equilibrium by meeting the needs of both doshas without causing an imbalance.


Along with doshic changes, Winter brings changes in metabolism,  digestion, and in general health. Adjusting lifestyle and diet accordingly helps support balance and health during the season.


Physiological Changes in Winter According to Ayurveda:

1. Stronger Digestive Fire (Agni)


What Happens:

In winter, our Agni (digestive fire) tends to become stronger. Our body works twice to warm the internal temperature, boosting metabolic activity. This increased energy demand enhances the body's appetite and improves digestion for nourishing, heavier foods like whole grains and root vegetables, as well as healthy fats


Why It Matters:

This is the best time of the year to nourish and strengthen the body, as an intense digestive fire supports the digestion and assimilation of energy-rich foods. However, it is a precaution not to overeat or consume food that is too heavy or difficult to digest, as this can accumulate toxins (Ama).


Ayurveda Tip:

  • Eat cooked foods like soups, stews, and porridge while still warm.

  • Use ginger, cumin, black pepper, and cinnamon to boost digestion.

  • Include ghee, sesame oil, or coconut oil in your meals.

  • Ditch cold and raw foods since they are unsuitable for digestion.


2. Increased Energy Demand & Thermogenesis


What Happens:

Constraining cold stimulates thermogenesis; this is the process by which our bodies generate heat. The process of thermogenesis results in even greater energy requirements, which increases the demand for food that can provide long-lasting warmth.


Why It Matters:

The body requires fuel to enable them to stay warm and active. Insufficient nourishment may result in fatigue,  a feeling of being cold, or even reduced immunity.


Ayurvedic Tip:

  • Add healthy fats like ghee, sesame, or coconut to your meals for long-lasting energy.

  • Use warming spices such as black pepper, turmeric, cardamom, and cloves to support circulation and maintain internal warmth.

  • Include complex carbohydrates like millet, quinoa, and sweet potatoes for steady energy release.


3. Kapha Accumulation


What Happens:

Winter's cold, damp, and heavy qualities increase Kapha dosha in the body. This can manifest as lethargy, weight gain, sluggish digestion, mucus buildup, and general heaviness. The body's tendency to slow down in Winter contributes to these symptoms if not balanced by stimulating activities and dietary choices.


Why It Matters:

Excess Kapha can lead to imbalances, including respiratory issues, water retention, and feelings of mental and physical dullness.


Ayurvedic Tip:

  • Avoid heavy, oily, and overly sweet foods that can aggravate Kapha.

  • Opt for light, warm, and easily digestible meals. For example, choose steamed vegetables, spiced lentil soups, and whole grains.

  • Stay physically active with brisk walking, yoga, dance, indoor rock climbing, snowboarding, or other dynamic exercises to counteract Kapha's inertia.

  • Incorporate invigorating self-care practices like dry brushing and warming massages with mustard or sesame oil.


4. Vata Aggravation


What Happens:

The cold and dry qualities of winter can aggravate Vata dosha, leading to dryness in the body. This may manifest as constipation, dry skin, joint stiffness, and even mental agitation or anxiety.


Why It Matters:

When Vata is imbalanced, it disrupts the body's natural rhythms, including digestion, circulation, and mental clarity. Keeping Vata in check is essential for maintaining physical and emotional stability.


Ayurvedic Tip:

  • Stay hydrated with warm, herbal teas and broths to combat dryness.

  • Practice daily oil massage (Abhyanga) using warming oils like sesame or almond oil to nourish and protect the skin and joints.

  • Follow a routine to ground Vata and reduce stress.

  • Eat warm, moist foods with plenty of healthy fats to counteract dryness.


5. Improved Immunity


What Happens:

During winter, it's normal to feel an increase in immune resistance since the body's metabolism is incredibly active. The body's Agni or digestive fire is at its peak, which allows nutrients to be absorbed efficiently. Because it's colder outside, the body's defense mechanisms are on full alert so that we can withstand more.


Why It Matters:

This is an ideal time to build strength and prevent seasonal illnesses by eating nutrient-dense, immunity-boosting foods. However, if digestion is compromised or Kapha builds up excessively, it can weaken immunity, leading to colds, coughs, and respiratory issues.


Ayurvedic Tip:

  • Add to the diet, fresh vegetables, fruits, legumes, and whole grains, which will boost and support the immune system.

  • Seasoning such as turmeric, garlic, ginger, and tulsi are known to support the immune system, so make sure to use them.

  • Rejuvenate by getting good sleep aiming for at least 7-8 hours each night would work best.


5. Changes in Circulation


What Happens:

The circulation and blood flow are directed towards the body's core to protect the critical organs during the winter. As a result, hands and feet may feel cold, and the circulation may slow down.


Why It Matters:

Lack of proper blood flow can result in a feeling of stiffness, numbness, and coldness. It is essential to encourage proper blood circulation to ensure comfort and enhancement of health and blood flow.


Ayurvedic Tip:

  • To promote blood circulation and ensure warmth, stay active, herbal oil massage, etc.

  • Eat root vegetables, warming spices, and soups as they have a warming effect.

  • Do not remain in cold weather for long without proper clothes, which may cause too much comfort to the body and extremities.

  • Assist proper blood circulation and flexibility with gentle yoga such as sun salutation or forward bends.


You can navigate winter with energy, vitality, and balance by embracing Ayurvedic principles and making mindful choices. Prioritizing warm, nourishing foods and self-care practices helps to harmonize the body with the season, ensuring optimal health and well-being.


If you want to learn more about adapting to winter with Ayurveda or need support for any seasonal health concerns, we’re here to help! Come visit Ayurveda Wellness House and start an initial consultation with me, Shilpika devaiah (Ayurveda Doctor). I will create a personalized plan to keep you balanced, energized, and thriving all season.

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