Ayurveda – Part IV: Ayurveda Tips for Winter

Today I bring an article with a few Ayurveda tips for Winter.

Ayurveda teaches us that to be healthy we must reach a state of balance. The same experience affects each one us differently. Each season of the year presents different characteristics that influence us, boosting those same characteristics within us. The way the characteristics of each season influence us also depends on our predominant Dosha.

It’s the reason why some people are full of energy in Summer while others who can’t stand the heat tend to feel lazy and also why some of us spend hours playing in the snow or walking in the rain while others can’t stand the cold and grey weather.


But whatever the season of the year you like best, it’s important to maintain a state of balance and for that Ayurveda provides us with seasonal routines. Through our eating habits and lifestyle, we can better adapt to the seasonal changes reducing the risk of imbalance caused by the climate change surrounding us.

Joana Silva, Nurse, Therapist, Blogger, Terapias D’Alma

Winter is the season in which we decelerate our rhythm, we possibly spend more time indoors than in Summer (the time when days are longer and the sun and warmth invite us to go out). It can sometimes be oppressive leaving us stagnant and in some cases depressed.


It’s a season characterized by cold, humidity and grey weather which are the characteristics of Kapha Dosha. That’s why Winter is considered mostly a Kapha season. However, if we are in a place where the climate in Winter is cold and dry, it also presents a Vata component. For this reason, in Winter we should pay attention to these to two Doshas. Joana Silva, Nurse, Therapist, Blogger, Terapias D’Alma

This is the period of the year that should be spent with more tranquillity, being a good moment to put into practice a few habits that normally are forgotten in Summer, a season known for inviting to be outdoors.

Whoever practices Yoga can include in their daily routine the Sun Salutation (Surya Namaskar) and postures that open chest, throat and nasal passages helping to decongest the respiratory organs.

To balance Vata we need a certain routine but Kapha also needs something new to not become too stagnant. So lots of times what we suggest is to maintain certain moments of our day more predictable and consistent (for example, the time we wake up and go to bed, the time we have our meals), while other situations should slightly change instead of being the same: instead of going home after work, go to a coffee shop or take a short walk, have a home dinner with friends or go to a restaurant while maintaining the time you usually have dinner.


In Winter it’s advisable to sleep until a little bit later than in the rest of the other seasons, which can be very difficult when we have a job with a strict schedule. So, according to Ayurveda the best time to wake up is 7:00am (although some people due to work reasons may have to wake up earlier).
Joana Silva, Nurse, Therapist, Blogger, Terapias D’Alma


In Winter our skin tends to dry up. After waking up, for example, apply Sesame Oil on your skin and do a small massage to help hydrate and nourish the skin.

Ayurveda says that it’s advisable to wear clothes with warm colors such as orange and red. These are also the best colors for Pitta and in a subtle way contradict the cold. If you don’t like using these colors, use them on accessories such as gloves or scarfs. It’s also important to be very muffled, in order to protect your head and neck from the cold with a scarf, hat or beanie.

It’s better to avoid mid-day naps. Night-time in this season is long and provides the ideal environment to relax and have a deep sleep. The best time to go to sleep is between 10:00pm and 11:00pm. Before going to bed you can apply some Sesame Oil on your feet to help sleep better.

Talking a little about nutrition, according to Ayurveda, the diet for this season must be directed to pacify Kapha without augmenting Vata or vice versa.

We should eat hot meals while avoiding raw, cold and deep freeze foods. Beverages should also be hot.


Cooked vegetables and hot spices like garlic, ginger and peppers are good recommendations for an adequate meal. For cooking and seasoning, apart from olive oil, you can also use sesame oil, sunflower oil and mustard oil as alternatives. Tea is a great drink for this season, like ginger tea with a teaspoon of honey or a few drops of lemon juice. Joana Silva, Nurse, Therapist, Blogger, Terapias D’Alma


Imbalance in Kapha can lead to cough, flu and nasal congestion. To help in this situation, before going to sleep you can drink a glass of milk or a hot plant-based drink with a pinch of ground ginger or nutmeg. Apart from helping with a more good quality sleep, by drinking this mixture you’re helping the body decongest its respiratory system.

These are just some tips for a snug and happier Winter. I hope they’re useful!

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