Every season demands a unique set of self-care practices, states Ayurveda. Read through part one of Jangda’s guide, and bookmark expert-approved, lesser-known tips.

 

It’s not uncommon to suddenly see a flock of people in your surroundings fall prey to common colds and flu, as soon as the winter season begins. A shift in the season impacts your body at a much deeper level than you can think––from your immunity and gut to skin and hair, everything takes a (transitional) beating. However, the seasonal changes we make are restricted to the garments we dress in, the holidays we plan and, perhaps, the season-special food we consume. Dimple Jangda, Ayurveda and gut health coach and founder of Prana, says there’s more than needs revision. From keeping seasonal immunity breakdowns at bay to maintaining the resilience of your skin and gut internally despite the external climatic shifts, Jangda has a list of dos and don’ts that will help. Scroll down, and make notes.

 

There are three unique Doshas, also the basic biological building blocks of the body:

 

 

Understanding the different types of Doshas

KAPHA: The dosha Kapha represents earth and water, and stands for stability. Think of this dosha to steer clear from any sort of extremism. Those who belong to this bracket are, by default, blessed with great skin and hair; they don’t need to put in a lot of effort, except exercising, sweating out toxins, burning fat and steering clear of sugary foods and beverages, opines Jangda.

PITTA: Pitta body types tend to have heaty, inflamed skin very easily; they have a hot body since their ruling element is fire. Thus, an oily T-zone, pimples, sensitivity, conditions like eczema and rosacea and hair-thinning and hair fall are constants, which demands an extra dose of care. Their diet should be rich in cooling foods such as sabja (holy basil) seeds, zucchini, cucumber and minimal in spice and masalas. For the skin, sticking to lightweight, cooling moisturisers and lotions is recommended; anything that’s too potent, heat-y or inflammatory should be avoided.

VATA: Vata stands for dryness––across the body, inside-out. Think really dry skin and frizzy hair, which underlines a diet loaded with fatty acids from foods such as avocado, coconut oil, nuts and seeds, says Jandga. Their beauty routine, similar to their diet, demands an overdose of hydration––for the skin, hair and body. Oil-based, heavy moisturisers and creams can do wonders for their skin and hair; the more you use oil-based products for application as well as massages, the better the skin will look and feel.

How each dosha is impacted during winters

KAPHA IN WINTER: Though rather balanced in nature, Kapha can become susceptible to lethargy, slower digestion, bloating and drowsiness or difficulty in getting out of bed. Mentally, mental fog can feel more pronounced.

PITTA IN WINTER: Given the natural heaty nature of Pitta, the winter season is rather easy on this dosha type. As the temperature drops, the fieriness pacifies, inducing much-needed cool and calm in the body. Inflammation decreases, agni (digestive fire) improves, and the overall bodily balance is regained.

VATA IN WINTER: Since Vata is innately characterised by cold and dry features, winters could become excruciatingly challenging. The threats to common cold and flus, perilous dryness, joint pain and stiffness, heightened anxiety, and a flaky scalp multiplies considerably.

Winter self-care rituals that have Ayurveda’s stamp of approval

Skincare

During the winter season, the earth is farther from the sun, which means we receive less sunlight directly. Vitamin D deficiencies shoot up among many; we sweat out lesser toxins, and the body also tends to dry up sooner than usual due to a lack of moisture in the air. Indulging in a full-body oil massage like Abhyanga, therefore, serves as an excellent solution for all three Doshas. Ideally, make these full-body oil massages––using nutrient-rich cold-pressed oils like sesame, almond, castor, avocado and olive––a part of your beauty routine as soon as autumn kicks in, since that’s a great time to moisturise the body and fortify the joints and bones. Follow that up with a warm/steam bath to encourage the removal of toxins. Using plant-based skincare products is highly recommended, and you can supplement that with kitchen ingredients-based ubtans (think chickpea flour, dahi and turmeric). Besides your skincare products, turn to natural hydrators like ghee and honey to cure severe dryness on lips, elbows and knees.

Diet & Gut Health

In the winter season, make space for warm foods like soups, sauteed vegetables, herbs, heady spices like cinnamon, cardamom, clove, grated ginger, pepper, and star anise in the diet to keep the body warm and nourished inside-out. Only consume seasonal, locally-sourced fruits, native to your specific country and topographic region. Eating a lot of imported fruits means consuming unwanted preservatives and chemicals––remember that. Transitional weather also makes a great time for a classic Ayurvedic treatment like Panchkarma, and other enema treatments. During winters, incorporate moringa into your diet, for it is a powerhouse of vitamins such as A, C and K, and magnesium––excellent for the skin and hair. An easy hack: stock up on bitter and sour foods such as bittergourd and Indian gooseberry (amla). Lastly, sesame seeds are a storehouse of calcium for women, and are warm and soothing in nature; consuming laddoos made of sesame and jaggery can do wonders during winters.

Physical Movement + Emotional & Mental Stimulation

There are different kinds of Panchakarma treatment for every season. During winters, nasyam is great to cleanse your nasal passage and keep colds and flus at bay. Medicated ghee and a lot of water can help your body stay hydrated and cool from within. For every season, particularly between transitions, go on a mono diet for seven days to let your body adjust and expel toxins simultaneously, and enter each new season with a fresh agni. Walking on grass, grounding, slowing down, lightweight strength training that doesn’t overheat the body and excessive nasal breathwork helps keep the accumulation of cold, congestion and laziness at bay.

When it comes to yoga, a handful of asanas can be fruitful in regulating the temperature of the body and keeping it healthy inside-out. Here’s a bite-sized list worth bookmarking:

1. BACKBEND MOVEMENTS: Try toying with asanas like Bhujangasana (cobra pose), Setu Bandhasana (bridge pose), and Dhanurasana (bow pose). These poses activate the heat in your body internally, and refresh your nervous system––two very beneficial things when the body is constantly in a slump due to the temperature drop.

2. TWIST, TWIST: Performing deep twists during winters helps agni (digestive fire), prevents the spine from getting stiff and keeps the body toned overall. Ardha Matsyendrasana (Half Lord of the Fishes Pose), Jathara Parivartanasana (Revolved Abdomen/Belly Twist Pose) and Bharadwajasana II (Bharadwaja’s Twist Pose II) are recommended.

3. INHALE, EXHALE: Indulging in Pranayam, Kapalabhati and Nadi Shodhana can be helpful in avoiding the accumulation of cold, mucus, and congestion during the colder months.