In Ayurveda, ritucharya is the term used for dietary and lifestyle regimens that are based on Earth’s seasons.

Our individual constitution, or prakriti, is comprised of three subtle energies: vata, the energy of movement or air; pitta, the energy of digestion or metabolism; and kapha, the energy of lubrication and structure. Like our prakriti, the seasons are also characterized by cycles of vata, pitta, and kapha. To stay healthy all year long, we must establish harmony with these natural cycles by adjusting the food we eat, the type and amount of exercise we do, the herbs we ingest, and so on.

During the cold winter months, our body’s digestive fire or appetite (agni) is typically stronger. To feed the agni, we must therefore adjust by eating more nutritious and richer foods. If we eat too lightly, our strong agni may begin breaking down the body tissues and put vata energy out of balance.

Ayurveda particularly recommends taking several vata balancing measures during autumn and winter.

Foods and Spices

• Favor warm and nourishing foods such as stews, soups, steamed vegetables, warm cooked foods and include soaked dried fruits like almonds, dates, raisins, or figs.
• Reduce raw foods and vegetables, all types of salads and cabbages, and dry foods like raw rolled oat flakes, crispbreads, and cornflakes with cold milk.
• Always use ghee (clarified butter) when cooking. Ghee is particularly highly valued in Ayurveda for its health-promoting properties.
• Include vata pacifying spices such as cinnamon, fennel, anise, nutmeg, cumin, cardamom, licorice, cloves, fresh ginger, parsley, and basil.
• Substitute cold drinks with warm or room temperature drinks. A glass of warm buttermilk with lunch is a good option.

Self Oil Massage

Vata imbalance is associated with cold and dry weather. It can be countered with heat and moisture. A full body oil massage in the morning is one of the most effective vata balancing measures. Before showering or bathing, massage the whole body with warm sesame oil. It contains useful herbs and has heating properties. Leave the oil on the skin for 5 to 10 minutes to soak. This massage has a relaxing effect on the nervous system, strengthens the circulation, and helps remove toxins from the body. The subsequent shower or bath should also be pleasantly warm. A warm foot bath in the evening also helps balance vata and has a soothing effect.

Daily Routine in Winter

It is particularly important in winter months to keep a regular daily routine to help balance the vata energy. Maintain a consistent schedule of waking up in the morning, meditation, exercise, mealtimes throughout the day, and going to bed.

Compared to other seasons, our body metabolism and vigor are stronger in winter. It is important to be more active and do more physical work or exercise. However, keep in mind, it is equally important to get a healthy level of rest and sleep. Regular practice of meditation is key to deep inner regeneration and relaxation.

Read a good book or listen to some relaxing music before going to bed instead of staying up late, watching TV or spending too time on electronic devises. Soften the atmosphere at home by relaxing aroma oils. This can help relieve stress from a long workday, daily commute, travel, or other exertions.

Our nasal membranes are particularly vulnerable during cold weather. Nourish them by using 1 to 2 drops of almond oil in the morning. Ayurvedic mint oil, a combination of pure essential oils from camphor, mint, eucalyptus, and other herbs, can also be inhaled as needed. According to Ayurveda, it produces a wonderfully clarifying and relaxing effect.

Please note that these recommendations are very generic in nature and should work well for everyone during the cold and dry winter months. However, depending upon your individual constitution (prakriti) and health conditions, a more precise and personalized ritucharya can be created for you after an assessment.