Winters are arriving sooner than expected this year, with the chill already setting in. As the season shifts from warm to cold, immunity can take a hit due to temperature fluctuations.
Simple, mindful lifestyle changes can help you stay healthy during this transition. Ayurveda, the ancient Indian medicinal practice, recommends following certain routines as part of ‘Ritucharya’ to help the body adapt to seasonal changes.
From eating warm, nourishing foods and getting adequate sleep to practicing oil massages and breathing exercises, here are some Ayurveda-inspired lifestyle hacks to keep you healthy ahead of winter, as shared by Dr Partap Chauhan, Ayurveda expert and founder and director of Jiva Ayurveda with Financial Express.com.
Eat freshly cooked meals, skip cold and processed foods
The Ayurveda expert says with the change in weather, balance of doshas, especially Vata may get disturbed. It is important to take special care of your digestive system during this time and consume foods that are light to digest yet nourishing.
“Opt for freshly cooked meals, warm soups, khichdi, herbal teas and light spices like ginger, cumin and black pepper. These not only aid digestion but also keep the system warm and active,” he says. Cold and processed foods, especially those taken straight from the fridge, tend to slow down metabolism and weaken immunity, and must be avoided.
Regular sleep is the key to immunity
To build Ojas or vitality and strength, Dr Chauhan recommends immunity-boosting foods like Chyawanprash, which is made from amla, considered one of the most potent fruits in Ayurveda. “When Ojas is strong, you don’t fall ill easily, even if you’re exposed to seasonal changes,” notes Dr Chauhan. He also advises regular rest and sleep. “Rest is medicine. A calm mind and proper sleep are as important as food for building Ojas.”
Oil massage, breathing exercises, turmeric milk
Ayurveda places strong emphasis on Dinacharya, or a daily routine. “Start your day with an oil massage using sesame or mustard oil. It strengthens the muscles, improves blood circulation and helps the body adapt to temperature changes,” Dr. Chauhan suggests. Gentle yoga and breathing exercises like Anulom Vilom or Bhastrika can clear the lungs and energize the body.
He also recommends ending the day with a cup of warm milk boiled with turmeric and a pinch of black pepper. “This is one of the simplest home remedies to enhance immunity and promote sound sleep,” he adds.
Nasya and steam for respiratory health
Seasonal flu often begins with blocked sinuses or throat irritation. “Using Anu Taila or plain ghee for Nasya, which means putting two drops in each nostril, can keep the nasal passages lubricated and protect against dust and infections,” says Dr. Chauhan. Regular steam inhalation with tulsi or eucalyptus leaves is also helpful for clearing the airways.
Stay calm and mindful
The Ayurveda expert says immunity isn’t built in a day. “A balanced lifestyle, positive emotions and mindful living together create a strong foundation for health,” he says. “Our immunity is a reflection of how harmoniously we live with nature.”
Disclaimer: Always consult a doctor before starting any diet or fitness routine. Always seek the advice of your doctor with any questions about a medical condition.