Winter wellness – an Ayurvedic guide for seasonal wellbeing
‘Winter is the time where vata energy predominates, characterised by air, wind and space,’ explains Ibiza-based holistic practitioner and Beachouse’s signature yoga teacher, Francesca Marchioro. ‘Later in the season, our bodies build up kapha - earth and water - to strengthen our immune system. This is the time to integrate practices into your routine that will support us through the colder months.’
1. Listen to your body
While summer calls for cooling down and high energy, winter invites us to slow down, heat up and balance between cold and warm. It’s all about keeping the vata and kapha under control without getting lazy.
2. Tune in to the rhythm of nature.
Follow the rhythm of the sun - going to bed early (before 10pm) and rising before dawn helps us attune to the natural circadian cycles.
3. Nourish your body with Ayurvedic self-care rituals.
For a rejuvenating start to a weekend day, apply sesame oil to the body and leave it on for at least 30 to 40 minutes before indulging in a warm bath. This will nourish the tissues and impart a comforting warmth, especially beneficial in the morning.
4. Meditate, soak in the sunlight and move your body.
Meditation is such a powerful tool to stay grounded and centred. Try taking a few moments each day will calm the mind, reduce stress and enhance overall mental well-being. Simply getting outdoors to bask in the sunlight will boost vitamin D levels and enhance happiness. Regular exercise, preferably outdoors and at least four times a week, complements this approach.
5. Ayurvedic nutrition to fuel the body.
When it comes to winter nutrition, try these Ayurvedic recommendations:
Cereals: opt for rice, buckwheat and spelt.
Fruit: choose seasonal fruits like apples, pears, oranges, lemons, pomegranates and grapefruit. Also, grapes if they are still in season. If digestions is sluggish, consider cooking or consuming very ripe fruits.
Vegetables: this is the time for root vegetables like beetroots, carrots, potatoes and sweet potatoes. Root vegetables are rich in fibre, minerals, vitamin A and C and are loaded with antioxidants, all of which support winter nutrition. Leek, onion and pumpkin are great options too, along with leafy greens. Minimise cruciferous vegetables to avoid excess air if you are a vata type and minimise or avoid raw vegetables in general.
Warming drinks: sip on soups, hot teas and spiced milk and masala chai tea.
Spices: add stimulating spices such as cumin, black pepper, cayenne, ginger, cinnamon, cloves, turmeric and cardamom to your meals.
Protein: increase protein intake in winter, especially if digestion is robust. For vata dosha, add spices to legumes. A vegetarian diet is highly recommended.
Oils: winter is the season when you can indulge in more olive oil, butter and ghee.
Dairy: avoid if you are congested as it can increase humidity in the body.
Dry food: steer clear of dry foods such as popcorn, chips and crackers as they promote excessive dryness in the body.
Hydration: drink boiled water between meals and avoid drinking water while eating to maintain optimal digestion.