Bundle up : 5 Ayurvedic tips for winter wellness

Cooler weather drives most of us back indoors, allowing germs to spread more freely. Furthermore, your immunity, energy and digestion might grow a little weaker during the autumn, making you more susceptible to germs and viruses. Even if you enjoy a robust constitution, you might find your hands and feet are constantly cold and suffer from annoying flaky, dry skin, chapped lips and constipation.

Bundle up: 5 Ayurvedic tips for winter wellness



Winter in Scotland may not be as shockingly cold as other northern climes, but it sure is dark. And so very, very long. The idea of seasonal living sounds great in the summer, when there’s so much day to be seized, but how are you meant to live in rhythm with the season when the days are practically devoid of life-giving sunlight? Are you meant to sleep till 9 a.m. and go back to bed at 4 p.m.?

It’s true that our winter can bring some challenges for your health and sense of wellbeing. In addition to winter colds, the weather combined with a lack of sunlight can sap you of your energy and enthusiasm and you might find yourself instinctively hibernating, spending long hours indoors and away from the people you love. If you’re not careful, it’s easy to become isolated or experience seasonal depression. It’s no surprise then, that this year you may be looking for a different approach to life that helps you to get through to spring feeling more vibrant than in years past. Yoga’s sister science, Ayurveda, may have some answers for you.

Winter: an Ayurvedic perspective
According to Ayurvedic medicine, there are some fascinating forces at play in the winter season, known as Hemant. Obviously it’s cold outside, and you probably feel chilled all day, so your inclination to bundle up and stay warm is of course right on the money. Ayurvedic science cultivates balance with the principle of opposites (Vishesha) so we treat cold with heat, oily with dry, light with heavy and so on.

However, you might also be surprised to learn that in response to the external chill, your inner fire, otherwise known as your digestion, typically burns brighter and stronger in winter than at any other time of year. This allows you to more easily digest larger quantities of food than usual, and often more difficult to digest food like animal protein and fatty foods, in turn giving you the energy that you need to sustain yourself without a lot of sunlight. It makes sense, then, that some of our biggest annual feasts take place in winter, while kicking off the New Year with a calorie-restricted diet could actually be controversial for your health. In fact, Ayurvedic science states that not adjusting your diet according to your newfound digestive power can result in your digestive drying out your digestive juices and tissues the way a bonfire dries the logs we place in it.

Instead, winter is the time of year to nourish your body well, transform your home into a warm and cosy space and spend lots of time in the warmth glow of candlelight, friends and family.

Suggested seasonal rhythm for winter

Feast, not famine

Now is not the time of year to go on a restrictive diet or gorge yourself on cold, dry foods like salads, ice cream and processed foods that mirror the qualities of the season. Instead, enjoy unctuous food like warm, creamy soups and sauces. Prefer food that is sour, salty and sweet in taste such as fermented foods, citrus, dairy if you’re not intolerant, whole grains and sweet fruits and vegetables as well as tasty desserts like rice pudding and home baking. Importantly, sip warm water rather than ice water at this time of year.

You can increase your intake of animal protein if you’re not vegetarian, and find good sources of fat in fish, nuts, seeds and avocado. Cook everything with plenty of oil and believe it or not, a little alcohol in moderation is actually encouraged in Ayurveda’s ancient text Charaka Samhita come the winter months. Eat three square meals a day and ensure you are well satiated following each meal.

Get moving

The cold weather might make you want to stay home under the covers, but because of your increased inner fire, this is actually a good time of year to make regular exercise a priority. Enjoy more dynamic flow yoga classes with brisk sun salutations, standing balance postures like Warrior 3 and even the odd arm balance such as Crow Pose if it suits you.

When it comes to working out, the key to balance lies in staying warm, so consider indoor workouts or if the sun comes out, dress well in layers for outdoor running and hiking and catch those rays. Morning and early evening are the best times to exercise, and it’s advised to move vigorously enough to produce a good sweat. If you’re exercising far from home, bring a dry layer to change into so that you don’t get chilled.

Hygge your home

No matter how motivated you might be to not succumb to the darkness of winter, there’s no denying that you’ll spend more time at home now than you did in the summer. Ayurveda’s ancient texts prescribe a very early version of the Danish tradition of Hygge, or making your home extra comforting and indulgent at this time of year. Place heavy throws and soft cushions on your bed and couch that you can snuggle into with a good book, use lots of lamps and candles to create a warm glow, pad around in your best slippers and if you love aromatherapy, prefer warming scents like cinnamon, clove, ginger and orange.

Bundle up

When it’s time to leave your cosy cave, don’t fall into that trap that so many Glaswegians are guilty of and leave your jacket at home because the sun is out. It’s important to bundle up in a coat that keeps the wind and rain at bay and wear warm layers and soft scarves, hats and gloves. Wear clothing made from insulating materials like merino wool, sustainable down and fleece that help to trap and preserve your body heat.

Turn up the heat

If you have access to a sauna or steam room, get in there as much as you can while it’s cold. Avoid alcohol before a sauna and don’t stay in longer than 20 minutes, taking some time to cool down and drink several glasses of room temperature water afterwards. If you don’t have access to sauna or steam facilities, take regular warm baths and showers before bed to raise your body temperature