Thrive through this Winter season with Ayurvedic principles

Ayurveda is an ancient system from India which translates as the Science of Life. It focuses on achieving wellbeing by aligning your lifestyle with the rhythms of nature.

Winter is associated with the dosha qualities of Kapha and Vata.

Kapha aligns with winter's heavy characteristics of cold, damp, grey foggy days, animal hibernation and plant dormancy.

Vata reflects the season's dry, windy and changeable nature.

Together, they capture the essence of winter's dynamic energy.

To maintain wellbeing, it's essential to nourish your body with foods and practices that warm, energise and ground you.

What to eat and drink for balance during winter

During winter, your body requires more fuel to stay warm and stoke your digestive fire (Agni). As a result, you may find yourself craving heartier meals. Eat foods to increase circulation and support digestion.

Have cooked, slightly oily and well spiced meals. Cooked root vegetables are grounding, nutrient-dense and ideal for balancing winter energies. Add garlic, ginger, black pepper, cayenne, cinnamon, turmeric and chili peppers to meals to boost circulation and digestion.
Add grains and legumes to vegetables for a wholesome, balanced meal.
Add lean proteins such as eggs, chicken, turkey and venison to vegetables for sustenance and strength.
Reduce your intake of diary this season as it can increase mucus and congestion. Try alternatives like warm nut, coconut or oat milk.
Hydrate with warm drinks: room temperature or hotter are ideal. Drinks with spices such as ginger, cinnamon, cardamom, nutmeg, and clove can increase heat and vitality.

Daily practices to keep warm

For wellbeing this season, balance productivity with rest, socialisation with self-time and predictability with spontaneity.

Morning routine

Wake up gently: if possible sleep longer or linger in bed a while, allowing your body the rest it needs.
Drink some warm water upon waking: this activates your digestive system.
Practice good oral hygiene: brush your teeth, scrape your tongue and try oil pulling to support your oral tissues.
Give yourself a massage with warmed oil before your shower to nourish your skin and promotes circulation.
Stretch gently to energise and prepare your body for the day. You could do some stretches whilst waiting for the kettle boil or take some dedicated time to do some yoga, tai chi or qui gong by following a video.

Throughout the day

Stay consistent: maintain regular times for waking, meals, work, and sleep to keep Vata in balance.
Dress for the season: wear bright, warm colours like reds, yellows and oranges as they help counter the cold, dull, and heavy qualities of winter. Protect your ears, neck and head with a scarf or hat when outside because exposure to wind and cold can aggravate the Vata dosha, leading to imbalances such as dryness, tension, and discomfort.
Interweave social and quiet time: balance meaningful social interactions with periods of self-reflection and calm to nourish your mind and spirit.

Evening wind down routine

Retire early: aim to be in bed by 10–11 p.m. to support restorative sleep.
Create an evening routine: you might like to have a warm drink 2hrs before bed, an aromatherapy / salt bath, reading or listening to an audio book or music with low lights on.