Spice Up Your Winter: Ayurvedic Herbs and Remedies for Warmth and Immunity
“When the seasons change, we experience a sympathetic internal shift. All life-forms open themselves up to receive cosmic redirection from nature during these crucial seasonal transitions, so we are likely to be more vulnerable and unsettled” Maya Tiwari
As the days grow shorter and a chill fills the air, winter can bring its share of challenges. From battling dry skin to warding off sniffles, staying healthy and balanced during this season requires a little extra attention. Fortunately, Ayurveda, the ancient Indian system of medicine, offers a holistic approach to winter wellness. The practice of Ritucharya – adapting to seasonal rhythms – emphasizes adjusting our food choices and habits. By incorporating certain spices, herbs, and time-tested Ayurvedic remedies into your daily routine, you can not only survive but thrive this winter.
Understanding Winter in Ayurveda (Hemanta & Shishira Ritu)
In Ayurveda, the seasons are closely linked to the three doshas: Vata, Pitta, and Kapha. The late autumn leading to early winter is known as Hemanta Ritu, and late winter to early spring is Shishira Ritu. Winter, therefore, is considered a combination of "Vata + Kapha season" (Vellela, 2021). Understanding how these doshas behave can help you take action.
Vata (Elements: Ether + Air) – embodies air & ether characteristics such as the dry, windy, and cold wintery wind we feel externally. An increase of Vata makes us feel:
Ungrounded
Skittish
Emotionally unstable
Anxious and restless
Struggling with concentration
Experiencing dry skin and brittle hair
Constipation
Aches and pain
Kapha (Elements: Earth + Water) – embodies earth and water qualities such as cold, wet, saturated and damp conditions like a wet ground after rain or melting snow. Subsequently, an increase of Kapha can lead to:
Weight gain
Water retention
Mucus congestion
Procrastination
Depression
Joint stiffness
Weakened immunity
These qualities can easily aggravate Vata and Kapha dosha within us, leading to various imbalances. In Ayurveda, the key to thriving during winter is to pacify the external Vata and Kapha qualities through warming, grounding and active, and nourishing practices that will help keep us balanced within and able to overcome the above.
Spices and Herbs
Ginger, Cinnamon, Tulsi
Top Ayurvedic Spices and Herbs for Winter Wellness
During winter, adopt the habit of sipping warm water or herbal tea throughout the day and include more hot spices into your cooking. A simple Ayurvedic remedy is to drink 1 tsp of grated ginger in hot water. You can add warming spices or herbs to your tea to warm up your internal system – increasing your Agni (metabolic fire), cleansing your respiratory tract, reducing mucus congestion, and improving circulation. Here are some of the most beneficial Ayurvedic herbs and spices to incorporate into your diet and lifestyle this winter (DAS, 2023; Frawley & Vasant Lad, 2008):
Ginger: This warming spice is a powerhouse for digestion, circulation, and immunity. Ginger can help to relieve bloating and constipation (common winter complaints). As a diaphoretic, fresh ginger is excellent for colds, coughs, and vomiting. Enjoy it in ginger tea, add it to soups and stews, or use it in your cooking.
Turmeric: Known for its potent anti-inflammatory and immune-boosting properties, turmeric is a must-have during winter. As an excellent natural antibiotic, it strengthens digestion and helps improve intestinal flora. Try making golden milk (turmeric latte) with warm milk, honey, and a pinch of black pepper for a soothing and strengthening beverage.
Cinnamon: This fragrant spice has warming and circulatory-enhancing effects, making it ideal for combating the winter chill. Like ginger, it’s almost a universal medicine. Add cinnamon to your oatmeal, tea, or baked goods for a touch of warmth and sweetness.
Tulsi (Holy Basil): This sacred herb is revered for its immune-modulating and stress-relieving properties. As an effective diaphoretic and febrifuge, tulsi is helpful in most colds, flus and lung problems. Drink Tulsi tea to ward off colds and flu. Or, use tulsi essential oil in a diffuser to promote relaxation and mental clarity.
Black Pepper: This spice is one of the most powerful digestive stimulants and relieves sinus congestion. When taken with honey as tea, it's a powerful expectorant and mucus-cleanser, drying up secretions. Even adding black pepper in soups, stews, or casseroles, will do the job.
Licorice Root: This lung tonic helps expel mucus to support respiratory health, acting as an effective expectorant to liquefy and expel mucus. For colds and chest congestion, drink licorice tea with fresh ginger and honey three times a day. [Disclaimer: As always, consult with your doctor]
Warm Ayurvedic Tea
Simply sip throughout the day!
Simple Ayurvedic Remedies for Winter
In addition to spices and herbs, these simple Ayurvedic remedies can help you stay balanced and healthy throughout the winter:
Warm Oil Massage (Abhyanga) and Steam Sauna: This practice helps combat dryness, improve circulation, and calm the nervous system. Warm sesame oil is an excellent choice for Abhyanga during winter. Following Abhyanga with a steam sauna improves circulation and eliminates toxins through sweat.
Nasal Cleansing and Nasya (Nasal Oil Application): Rinse your nose and sinuses with warm, light salty water. A Neti pot can be used for this. Then, apply warm sesame oil or ghee to the nostrils each morning to moisturize the nasal passages and protect against dryness and infection. This is a great home remedy for sinusitis.
Warm, Cooked Foods: Favour warm, nourishing foods that are easy to digest, such as soups, stews, and cooked grains (rice, barley, oats, quinoa). Soups, stews or casseroles should contain vegetables like sweet potatoes, onions, beetroot, radish, okra, spinach, fenugreek leaves (Methi), asparagus and other vegetables. This helps to support Agni and prevent digestive issues.
Hydration: Drink plenty of warm water and herbal teas throughout the day to stay hydrated and flush out toxins. Brothy soups are another source of nutrients and warmth.
Rest and Relaxation: Prioritize rest and relaxation to support your immune system and reduce stress. Aim for 7-8 hours of sleep each night and incorporate calming activities like meditation, pranayama, mantra and yoga into your daily routine.
Lifestyle Adjustments: Have lunch as your heaviest meal, stay active with regular invigorating exercises to boost internal heat and circulation, and connect with community and loved ones. Diffuse warming essential oils like eucalyptus, cinnamon, clove or lavender to scent your home and clear the air.
Avoid: It's important to avoid anything cold or frozen (affects your Agni) as well as dairy products (they increase congestion). Avoid heavy dinners or fruits after 6pm, as the digestive system is slower in winter. Avoid stagnation by moving daily.
Abhyanga
Warm oil massage, nature’s best offering this winter
REVIVE Ayurveda's Winter Wellness Offerings
At REVIVE Ayurveda, we offer a range of personalized services and herbal remedies to help you thrive this winter:
Ayurvedic Health Programs for personalized recommendations tailored to your unique needs.
Warm oil massage with steam sauna treatments to soothe your body and calm your mind.
High-quality herbal remedies for immunity, digestion, and overall winter wellness.
Home remedy guidance for cold, sinus congestion, sore throat and indigestion, as per individual needs.
Winter doesn't have to be a season of struggle. By incorporating these Ayurvedic herbs, spices, and remedies into your daily routine, you can embrace the season with warmth, vitality, and well-being. Visit REVIVE Ayurveda today to learn more about our personalized approach to winter wellness!
Book a consultation today! https://www.reviveayurveda.com.au/ayurvedic-program
Written by Ann Pallis, Ayurvedic Practitioner in Ashburton, Melbourne.
Disclaimer: Please remember to consult with a qualified healthcare professional before making any significant changes to your diet or lifestyle, especially if you have underlying health conditions.
References:
Thakkar, J., Chaudhari, S., & Sarkar, P. K. (2011). Ritucharya: Answer to the lifestyle disorders. Ayu, 32(4), 466–471. https://doi.org/10.4103/0974-8520.96117
DAS, N. (2023). A Review on Efficacy of Spices and Herbs as per Ayurveda and Their Role as a Potent Antioxidant and Antimicrobial Agents. Annals of Ayurvedic Medicine, 0, 1–1. https://doi.org/10.5455/aam.18694*
Sharma, K., Ayush, K., Garg, & Chouhan, P. (n.d.). DIET AND LIFESTYLE MODIFICATION OF WINTER SEASON (HEMANTA AND SHISHIR RITU): AYURVEDIC AND MODERN PERSPECTIVE Corresponding Author. World Journal of Pharmaceutical Research SJIF Impact Factor, 8, 74. https://doi.org/10.20959/wjpr20199-15532*
Vellela, J. (2021). Principles of Holistic Living in Ayurveda.
Frawley, D., & Vasant Lad. (2008). The yoga of herbs : an ayurvedic guide to herbal medicine. Lotus Press.
