Winter Ṛtucaryā (Ritu-charia):
What It Is and Why It Matters
Āyurveda - The ancient study of life teaches us about living in accordance with nature. Ṛtu - means "season," and an understanding of the expected changes in the environment and how these affect us underlies the efficacy of seasonal routines. In the same way that Doṣa-s are more active at times of day that exhibit similar qualities to them, seasons can increase and decrease the Doṣa-s and their qualities.
Winter season is described as that time when Earth is tilting away from the sun, making the environment colder and darker. Without the drying heat of bright sun, winter starts out with more moisture. There is precipitation, either as rain or snow. Something else to consider these days, however, is the climate indoors. If a place is cold enough to require heaters inside, this heat is going to dry out the air. If you spend a lot of time indoors in winter, dryness in the body will result, especially in the respiratory channels. This is important and may require more effort toward moisturizing practices such as Abhyanga (warm oil massage) and Nasya (nasal oil application). Dryness in general increases as freezing temperatures bind up moisture in the air.
Equally important is the way the Agni (digestive fire) responds to the lack of sun. In cold weather, the fires of the body recede into the digestive organs. The fire in the stomach will be stronger, and the capacity to digest more and heavier food increases. In cold weather, foods with sour, sweet, and salty tastes are favoured and better digested. These building tastes will feed the stronger fires, while a light diet in winter can set the body up for deficiency. It’s easy to notice an increase in your appetite when the temperature drops, and it’s natural to start baking seasonal favourites like pies and casseroles. Go for it!
If you have dry, light, cold qualities in the body, Vāta imbalances are more likely. This is the time of year to be on your oiling game. If you have a hot constitution, you will feel refreshed and stronger this time of year.
Dinacaryā (Daily Routine)
- Sleep when the sun goes down, which means you get more sleep! It's natural to get tired earlier and stay in bed a little later this time of year.
- Practice Abhyanga (oil massage) at least once a week with sesame oil. Follow with a hot bath.
- Practice Neti as needed or use a Nasya oil.
- Cover your head and ears when you go into the cold, and keep warm in general.
- Drink warm herbal waters such as ajwain, cumin, ginger, and cinnamon.
Exercise
- Since the body is stronger and slower in winter, up the exercise a bit. Daily movement will keep the Tejas burning bright and circulate warmth as well as moisture throughout the body. Since you're eating heavier foods, you'll do well to keep your metabolism up. When you experience dryness in the body, however, be wary of too much sweating.
Diet
As you ease into winter, start by eating copious amounts of seasonal fruit in the fall, then begin to eat more protein and fat, more hearty soups, grains, nuts, and meat if so inclined.
In general:
- Favour foods that are warm, heavy, and oily. Minimize foods that are cold, dry, and light.
- Favour foods that are sweet, sour, and salty. Minimize foods that are spicy, bitter, and astringent, as these foods are light and cold and will increase these qualities in us.
- Eat larger quantities of food, but not more than you can digest easily. More food provides more heat for the body when the weather is cold.
Some Specific Winter Food Recommendations:
Dairy: Children should avoid milk, and adults should use it in small amounts - and only those who are Vāta dominant types and tend to dry out in winter. Try to boil or heat milk before you drink it. Do not drink milk with a full meal. Non-homogenized is preferred. To reduce its congestive properties, add ginger, turmeric, cardamom, black pepper, and honey or raw sugar to taste if needed, Eat cheese in moderation and only at the midday meal, as with all dairy products in winter, with the exception of a small cup of spiced hot milk before bed.
Sweeteners: All natural sweeteners are good (in moderation).
Oils: All oils by their very nature reduce winter dryness and lightness.
Grains: Most grains, harvested in fall to be eaten in winter, are warming and sweet and are fine, although some are heavier and more warming than others. Rice, especially brown rice, and wheat are very good. Eat less barley, millet, corn, buckwheat, rye, and dry oats, Wheat has gluten, which in excess can create digestive problems, so balance your intake. If winter is the time to load up on protein, you may wonder why it is recommended an increase in grains, which are essentially carbohydrates. The reason is that grains contain more essential fatty acids than high-carb foods like vegetables, and some grains, such as amaranth, are as much as 25 % protein,
Fruits: Favour sweet, sour, or heavy fruits, such as oranges, bananas, avocados, grapes, grapefruit, cherries, peaches, plums, pineapples, mangos, and papayas. Apples and pears are great at the end of summer as we make the transition into winter. Think of the apples on a tree. They fall and are good for a short time; if we did not refrigerate them, they would rot in three weeks. After that time, as we go into winter, eat cooked apples or sour varieties, which will have a more heating, anti-winter effect. The apple is well-balanced for winter when surrounded by heating foods. Reduce dry or light fruits such as pomegranates, cranberries, and dried fruits.
Vegetables: Beets, carrots, winter squash, acorn squash, tomatoes, okra, onions, artichoke hearts, and sweet potatoes are good but should be cooked, not raw. The following vegetables are acceptable in moderate quantities if they are well cooked, rather than steamed, especially with ghee or oil and winter-reducing spices: peas, broccoli, cauliflower, celery, zucchini, and potatoes. It is better to avoid sprouts and cabbage and the bitter leafy greens, which are mainly spring and summer foods; if you must have them, be sure to cook them well.
Spices: Cardamom, cumin, ginger, cinnamon, fennel, salt, cloves, mustard seed, and small quantities of black pepper are acceptable.
Nuts: All nuts are good.
Beans: Reduce all beans except for tofu and mung dal (a soup made from split dried mung beans). Winter is a time of high winds, so we don’t want to eat foods that create more wind. Beans have a tendency to make us gassy and should be avoided. Besides, most beans absorb large amounts of water, and the last thing you need in winter is food that dehydrates you! If you want to eat beans, however, make sure to soak them overnight, or cook them with three or four times the amount of water you normally would so that the beans absorb water that way rather than taking it from you. This soaking will reduce their drying and wind-producing qualities. Cook your beans with a good amount of oil or ghee. They can be spiced with anti-gas agents such as hing, fennel, ginger, and cardamom.
Meat and Fish (For Non-vegetarians): Chicken and turkey are all right. If you are going to eat red meat, this is the time of year to indulge that desire when the body needs heat. Remember, winter is the time to store fats, proteins, and minerals so that you will have abundant energy for the change into spring. In fact, after all the protein-rich, heavy, oily foods of winter, you will naturally crave a lighter diet rich in raw, leafy green vegetables. You won’t have to “starve” yourself or struggle to eat greens as the weather turns warmer.
Seasonal transitions are an opportunity to reset and care for yourself. If you feel drawn to deepen this process, I welcome you to connect with me for a Yoga Therapy session.
May your winter season be full of balance, prosperity and joy!
