According to Ayurveda, the winter season comprising Hemanta and Shishira Ritus, is characterized by an increased Pitta and an accumulation of Vata and Kapha doshas. The regimen focuses on consuming nourishing, warming foods and following a lifestyle that counteracts the cold and dry environmental qualities to maintain balance and boost immunity.

Autumn just prior to winter is called Sharad Ritu (mid-September to mid-November).  This is the time of Ritu- sandhi (junction of seasons), where previous season vasha ritu retreats and winter season approaches gradually. Regimen principles include consuming sweet, light, and bitter foods, avoiding excessive sun exposure, and ensuring proper digestion to prevent Pitta-related ailments. 

Based on the principles of Ritucharya , Ayurveda recommends a winter routine focused on balancing the body's increased digestive fire (agni) and preventing the aggravation of the vata and kapha doshas. It involves specific dietary and lifestyle recommendations to balance the Pitta Dosha that gets aggravated during this time. This is a time for building immunity and strength to ward off common colds, dryness, and fatigue. 

 

Introduction:

Seasonal change start with the Sharad that is Autumn (mid-September to mid-November) followed by the Hemanta - early winter (Mid-November to Mid-January) and Shishira -late winter (Mid-January to Mid-March), each lasting for approximately two months. The total winter season duration is about four months, from mid-November to mid-March. 

The specific periods are:

Hemanta (Early Winter): Mid-November to mid-January (Hindu months of Margashirsha and Pausha).

Shishira (Late Winter): Mid-January to mid-March (Hindu months of Magha and Phalguna). 

Each season in Ayurveda lasts for approximately two months, and there is a 14-day transition period between seasons called Ritu Sandhi (junction of seasons). During this transition, dietary and lifestyle adjustments from the outgoing season are gradually discontinued, and those for the incoming season are gradually adopted to maintain health and prevent imbalances. 

  • Dosha Imbalance: Pitta Dosha Due to the transition from a rainy to a sunny climate, the body's Pitta Dosha can become aggravated, leading to inflammation and potential issues like gastritis, skin allergies, and fever.
  • Dietary recommendations:
  • Eat sweet, light, and slightly bitter foods.
  • Consume Pitta-pacifying foods like rice, barley, wheat, and pulses such as green gram.
  • Include fruits like plums, pears, pomegranates, apples, and sweet melons.
  • Drink plenty of fluids and use honey.
  • Avoid excessive heat and spicy or sour foods that increase Pitta. 

 

Advised Foods: Grains and Pulses: New rice, wheat and gram flour products, and black gram are beneficial. Fats and Dairy: Include healthy fats like ghee, sesame oil, and olive oil in meals. Milk and milk products like cheese and butter are also recommended. Fruits and Vegetables: Seasonal options like carrots, sweet potatoes, beets, spinach, and dates are good choices. Warming Spices: Use ginger, black pepper, cinnamon, turmeric, and cloves to enhance digestion and keep the body warm. Natural Sweeteners: Jiggery and honey are preferred over refined sugar. Hydration: Drink warm or lukewarm water throughout the day to stay hydrated and support digestion. Herbal teas (ginger, tulsi, cinnamon) are also beneficial.

 

Foods to Avoid: Avoid light, cold, and dry foods and cold beverages, as these can aggravate Vata dosha and cause dryness and pain.

 

  • Lifestyle recommendations:
  • Avoid excess sun exposure.
  • Regular exercise, Suryanamskara practice beneficial to fight against cold.
  • Abhyanga, oil massage. 
  • Swedena- Fomentation.
  • Nasya – moisturising the nasal cavity.
  • Warm clothing and residing at cosy place.
  • Do not take daytime naps.
  • Eat only when truly hungry.
  • Maintain regular digestion to prevent issues like acid peptic disorders.

 

Advised Lifestyle: practices should focus on staying warm, moisturized, and active. Daily Oil Massage (Abhyanga): Massage the body daily with warm, rich oils (sesame or mustard oil are excellent choices) before bathing. This helps counter dry skin, improves blood circulation, and calms the nervous system. Warmth and Clothing: Wear sufficient warm and heavy clothing, including warm footwear when walking outside. Reside in a warm, cosy place, such as a heated room. Exercise: Regular, vigorous exercise or yoga is recommended to maintain energy levels, prevent lethargy, and balance accumulated Kapha Dosha. Bathing: Use lukewarm water for bathing, followed by applying a paste or powder (like sandalwood or saffron) for fragrance. A steam bath (Swedena) can also be taken to open channels and remove toxins. Sleep: Get sufficient sleep (6-8 hours), but avoid sleeping during the daytime, which can increase bodily lethargy and Kapha. Nasal care (Nasya): Apply a few drops of medicated oil or warm cow's ghee into the nostrils to prevent nasal dryness and congestion. Sunlight Exposure: Judicious exposure to sunlight is recommended to help the body fight cold and boost Vitamin D levels.

Actions to avoid: Excessive exposure to cold winds and excessive exposure to chilly weather, which can aggravate vata. 

Recommended Panchkarma Shodhna Therapies:

  • Virechana (purgation therapy) is often recommended during this season to eliminate excess Pitta from the body.
  •  Nasya (nasal administration of medicated substances) is a recommended daily practice (Dincharya) which is highly beneficial during the winter season to balance the increased Vata and Kapha doshas and prevent respiratory issues. 

 

Based on the principles of Ritu Charya (seasonal regimen), Ayurveda recommends a winter routine focused on balancing the body's increased digestive fire (agni) and preventing the aggravation of the vata and kapha doshas. This is a time for building immunity and strength to ward off common colds, dryness, and fatigue.