Ayurvedic Recommendations for Early Winter Season

The climate of the world is highly diverse, influenced not only by the Earth’s distance from the Sun but also by various regional factors such as wind speed, proximity to the sea, ocean currents, landforms, and distance from the equator. These geographic features lead to variations in culture, food preferences, clothing, types of housing, and lifestyle.
As such, it is important to interpret Ayurvedic concepts like Ritucharya (seasonal regimes) based on the specific climatic region in which they are applied. Ayurveda recognizes six seasons: Shishira (mid-winter), Vasanta (spring), Grishma (summer), Varsha (monsoon), Sharat (autumn), and Hemanta (early winter).

Each of these seasons influences the three doshas, either increasing or decreasing them. These temporary imbalances can be balanced through proper practices of Dinacharya (daily routines) and Ritucharya (seasonal regimes). For those living in temperate northern regions, winter is particularly important. Ayurveda identifies Hemanta as early winter and Shishira as the peak of winter.

Let’s focus on the early winter season, which starts around mid-November and lasts until mid-January. During this time, after the autumn transition, Pitta calms down and returns to its balanced state. The cold weather boosts Agni (digestive fire), but without adequate nutrition, it can lead to the depletion of body tissues.

To counteract this depletion, Ayurveda recommends consuming tastes such as Madhura (sweet), Amla (sour), and Lavana (salty). It’s important to note that the sweet taste is not just about desserts but includes foods like cereals, milk, and even meat, which are considered nourishing and wholesome. These tastes help increase Kapha and reduce Vata.

As the cold weather sets in, most people instinctively crave more substantial foods, and it’s common to notice weight gain during this time. This is the body’s way of storing fat to protect itself from the cold winter.

1. Daily Routine for Early Winter Season

As the early winter season approaches, Ayurveda provides specific guidelines for maintaining health and balance. The seasonal changes, marked by shorter days and cooler temperatures, require adjustments in daily habits to align with nature’s rhythms. Below are the key practices recommended for the early winter months.

1. Early Bedtime and Early Rising

In the early winter season, it is recommended to go to bed early, as the nights are longer and the body naturally aligns with the shift in daylight. With the onset of darkness, the body’s energy wanes, and rest becomes more essential for rejuvenation.

Early rising, after sufficient sleep, is important to take advantage of the morning hours when the environment is calm and fresh.

It’s common to feel hungry in the early morning after a good night’s rest. Ayurveda advises responding to this hunger with mindful eating to nourish the body and keep Agni (digestive fire) balanced.

2. Morning Hygiene

Upon waking, it’s beneficial to wash the face, brush the teeth, and clean the tongue. This helps remove toxins accumulated overnight and refreshes the senses.

According to Ayurveda, cleaning the tongue is especially important as it helps to remove ama (toxins) that may have built up in the digestive system. This simple act sets the tone for a healthy day.

3. Abhyanga (Oil Massage)

A cornerstone of Ayurvedic self-care, Abhyanga involves massaging warm oil, typically sesame oil, into the skin. In early winter, the air tends to be dry and cold, which can lead to an imbalance in the Vata dosha, known for its dry and cold qualities.

A warm sesame oil massage not only hydrates and nourishes the skin but also helps to calm Vata, improving circulation and relieving stiffness.

4. Murdhataila (Head Oil Application)

In addition to the body massage, applying oil to the head is another Ayurvedic practice known as Murdhataila. The use of vata-pacifying oils, such as warm sesame or coconut oil, helps soothe the scalp, calm the nervous system, and promote better sleep.

This practice is especially important during colder months when the body’s natural warmth and energy are more susceptible to depletion.

5. Padaghata (Foot Massage)

Ayurveda also emphasizes the importance of a Padaghata, or foot massage, with firm pressure. The feet are considered a vital area in Ayurvedic medicine, as they contain several important marma points (vital energy points).

A vigorous foot massage stimulates circulation, helps ground excess energy, and promotes relaxation. This practice is believed to encourage a sense of stability and calmness, especially in the colder months when Vata is more pronounced.

6. Shower with Kashaya Rasa

After the oil massage, it’s essential to cleanse the body with an ideal shower. In Ayurveda, this involves using water mixed with medicated powders containing kashaya rasa (astringents).

These powders are dry in nature, which helps balance the oiliness caused by the Abhyanga. Kashaya rasa substances, like Panchavalkala (a combination of five types of banyan tree bark), are known for their drying and purifying effects.

In regions where Panchavalkala bark may not be easily accessible, local alternatives such as oak or aspen bark can be used. For those who prefer not to use soaps, ubtan (a powder made from ground mung beans or chickpeas) can be used as a natural and gentle exfoliator, removing oil while nourishing the skin.

7. Application of Saffron and Musk Paste

To further nourish the body and promote a sense of warmth and relaxation, Ayurveda recommends applying a paste made from saffron and musk.

These ingredients are believed to have calming, soothing, and rejuvenating properties. The paste not only nourishes the skin but also helps balance the internal energies, making it a great addition to your daily routine during the early winter months.

8. Fumigation with Agar

An additional Ayurvedic practice for the winter season is the fumigation of the body with agar (a type of incense). Fumigation helps purify the atmosphere and the mind.

The aromatic smoke promotes relaxation, reduces stress, and balances the doshas. This ritual also helps to protect against the harshness of the cold weather by keeping the environment around the body warm and aromatic.

9. Physical Activity

As the early winter season encourages a denser diet and increased caloric intake, regular physical activity is essential to maintain balance. Ayurveda suggests engaging in physical exercises, such as walking, yoga, or visits to the gym, to keep the body in good shape. These activities help manage the weight gained from heavier, richer foods and ensure that the body remains sufficiently warm.

Physical activity is particularly important during this season, as it also supports digestion, keeps the Agni strong, and helps maintain body temperature against the cold. The activity should be moderate and suited to the individual’s energy levels, as overexertion can disturb the balance of the body.

2. Diet for the Early Winter Season (Hemanta Ritu)

Ayurveda emphasizes the importance of adjusting one’s diet to align with the changing seasons, especially during the early winter season (Hemanta Ritu). The transition into this season brings colder temperatures, which can influence the body’s internal balance.

According to the Ashtanga Hridaya, specific dietary guidelines are recommended to support digestion, preserve warmth, and maintain overall health during this time.

1. The Three Primary Tastes for Hemanta Ritu

In the early winter season, Ayurveda highlights three essential tastes to focus on: Madhura (sweet), Amla (sour), and Lavana (salty). Each of these tastes supports the body in managing the cold, dry qualities of the season:

• Madhura (Sweet): Sweet foods are known for their nourishing and grounding properties. They help to build and maintain body tissues, which can become depleted in colder months. Sweet foods also help balance the digestive fire (Agni), ensuring it remains strong during winter.
• Amla (Sour): Sour flavors stimulate digestion and enhance the appetite. They help balance the increased Kapha dosha that may result from cold weather, promoting better digestion and preventing sluggishness.
• Lavana (Salty): Salty foods promote warmth, improve circulation, and support digestion. The inclusion of salt in the diet helps to balance the cold and dry nature of the season and supports the retention of moisture in the body.

These tastes are essential to maintain warmth, support digestion, and promote vitality during the colder months.

2. Beneficial Foods for the Early Winter Season

In the Hemanta Ritu, certain foods are particularly beneficial for maintaining balance and supporting digestion:

• Meat and Meat Soups: According to Ayurvedic principles, meat, especially when cooked with oils or fats, is considered highly nourishing and suitable for winter. These foods provide warmth and energy, supporting the body’s need for calorie-dense nutrition during the colder months.
• Oils and Fats: Healthy fats are essential in early winter. Cow’s milk, vegetable oils (especially warming oils like sesame and mustard oil), and other fats help maintain the body’s warmth and provide the necessary nutrients for healthy skin and tissues. These oils also support the lubrication of joints and muscles, which can become dry in cold weather.
• Jaggery and Molasses-Based Products: Jaggery, derived from sugarcane juice, is recommended for its warming and grounding properties. It also provides an excellent source of energy and helps nourish the digestive system. Molasses-based products, which are rich in minerals, help maintain energy levels and support the body’s ability to digest heavy, dense foods typically consumed during winter.
• Rice Flour and Mung Beans: Foods made from rice flour, such as pastries, are ideal during this season, especially if they are made from fresh rice (not long-stored). Black mung beans, known for their easy digestibility, are also beneficial. These foods provide the body with the necessary nourishment to support strength, warmth, and energy.

These foods, which are calorie-dense, warm, and nourishing, are perfect for maintaining Agni (digestive fire) and providing the body with the energy it needs to stay healthy and strong throughout the winter.

3. Drinking Warm Water

In Ayurveda, maintaining proper digestion is crucial, especially during the colder months when the digestive fire (Agni) can become sluggish. Drinking warm water throughout the day helps stimulate digestion, promote circulation, and ensure that the body remains hydrated.

Warm water also assists in balancing the body’s internal heat and improving the efficiency of metabolic processes. Additionally, it helps to soothe the digestive tract, making it easier to process heavier foods commonly consumed during winter.

4. Avoiding Raw Vegetables

Although raw vegetables are a healthy choice in warmer months, Ayurveda advises against consuming them during the early winter season. Despite the body’s strong digestive fire, the cold weather can cause discomfort when digesting raw vegetables, which can be harder to break down in the body.

Raw vegetables are considered too cooling for the body during this time, and their consumption may lead to stomach upset, bloating, or indigestion.

It is better to consume cooked vegetables, as they are easier to digest and more warming for the body. Cooking also enhances the bioavailability of nutrients and supports the body’s need for easily digestible food during winter.

5. Inappropriate Cooling Fruits

Ayurveda recommends avoiding certain fruits during the early winter season because of their cooling properties. Fruits such as watermelon, melon, and mango are not suitable during this time as they are known to cool the body down, which can disturb the natural warmth needed to sustain energy and digestion in colder weather.

Even fruits like apples and pears, which are commonly considered healthy, have cooling properties that can slow down the body’s internal heating process. Eating cooling fruits during winter can cause the body to expend extra energy to warm itself, leading to an imbalance in internal temperatures.

Therefore, it is best to consume warming, grounding fruits like cooked apples or dried fruits that align better with the body’s needs in colder months.

3. Lifestyle Adaptations for the Hemanta Ritu (Early Winter Season)

As winter approaches, Ayurveda provides practical lifestyle guidelines to help maintain balance, health, and well-being during the Hemanta Ritu (early winter season).

The colder months bring a shift in environmental conditions, which requires specific adjustments in how we dress, move, and care for ourselves. These practices are designed to maintain warmth, support digestion, and optimize health during this time.

1. Wearing Warm Clothing

The cold and dry conditions of the Hemanta season call for protective clothing to insulate the body and preserve internal warmth. Ayurveda advises wearing warm woolen clothing to keep the body cozy and shield it from the chill. Wool, being a natural insulator, traps heat and provides an excellent barrier against the cold.

In addition, wearing thick-soled shoes is essential to protect the feet from the cold ground. Feet are vital in maintaining overall warmth, as they contain numerous vital energy points that influence circulation and bodily functions. By wearing proper footwear, you can prevent discomfort and support overall circulation during the cold months.

2. Using Blankets and Ensuring Warmth

As the nights grow longer and colder, Ayurveda emphasizes the importance of using warm blankets at night. Keeping the body warm during sleep is crucial for supporting rest and rejuvenation.

Proper warmth helps balance Vata dosha, which can become aggravated by the cold, dry conditions of winter. Using blankets ensures that the body stays at an optimal temperature throughout the night, contributing to sound, restorative sleep.

3. Hot Water and Warming Methods

During the early winter months, washing with hot water is recommended. This practice helps maintain internal warmth, stimulates circulation, and prevents the body from becoming chilled.

Hot water supports digestion, which is crucial during the Hemanta season when Agni (digestive fire) is heightened. It also helps to soothe the body and relax the muscles, which may become tense due to the cold.

When available, warming up by fireplaces or stoves is another important practice to ensure the body stays warm. The heat from these sources helps to restore balance to the body’s internal systems and provides comfort during cold weather. Sitting by a fire not only warms the body but also has a soothing, calming effect on the mind, helping to reduce stress and promote relaxation.

4. Protecting the Body from the Cold

The primary goal of these practices is to maintain warmth and prevent the body from exposure to extreme cold, which could lead to hypothermia or other cold-related health issues.

In Ayurveda, cold weather is believed to deplete the body’s energy, especially Vata, which is responsible for cold and dryness. By staying warm and protecting the body, you ensure that your energy reserves remain intact, and the internal systems function optimally.

5. Intimacy in Hemanta Season

Ayurveda recognizes that the Hemanta season is a favorable time for intimacy, as long as it is practiced mindfully. The increase in Agni (digestive fire) during the winter months makes this a time of heightened energy and vitality.

Intimacy, when balanced and done with care, can be an excellent way to nurture the body and mind, as it promotes emotional connection and physical warmth. However, it’s important to listen to your body and ensure that intimacy is not pursued in excess, which could lead to depletion of energy.

6. Engaging in Physical Activity

While colder weather may encourage more rest, physical activity is still essential during the Hemanta season. Regular exercise helps maintain body temperature, supports digestion, and prevents the accumulation of excess weight due to the denser foods typically consumed in winter.

Whether through yoga, walking, or moderate exercise, keeping the body active ensures that Agni (digestive fire) remains strong, preventing sluggish digestion and promoting overall health.

Physical activity also helps to maintain good circulation and flexibility, which can be compromised in colder months when muscles tend to become stiff. Engaging in outdoor activities, when possible, can also help keep the body in balance and protect against seasonal illnesses.

The Hemanta Ritu is a season that demands specific lifestyle adaptations to maintain health, warmth, and vitality. By wearing warm clothing, using blankets, drinking hot water, and staying physically active, you can effectively protect your body from the cold.