winter Archives - Doctor Rekha

Nature is constantly evolving, bringing changes in days, months and years, and most importantly, seasons. Our health thrives when our actions mirror this universal rhythm. “Ritucharya” or seasonal regimen is a routine designed around the six seasons of the year to keep us healthy. The word Ritucharya is a combination of two words- “Ritu” (season) and “Charya” (practice). It emphasizes aligning our lifestyle, diet and daily habits with nature’s cycles for holistic wellness. In this blog, let’s delve deep into each season and learn what Ahara (food), Vihara (lifestyle) and regimen to follow to keep us healthy. Hemanta (Winter) Winter brings cold temperatures and biting winds. According to Ayurveda, during the winter season, Agni (digestive fire) is at its peak. This season calls for deep nourishment to calm aggravated Agni and prevent tissue depletion. Diet and lifestyle Go for heavier and warm food added with good fats. Khichdi made with rice and lentils and topped with ghee is a perfect lunch recipe for winter. Include sour and salty flavors Dig into freshly cooked rice, sugarcane juice, jaggery, and dairy products Also add green leafy vegetables like spinach, celery, cabbage and lettuce to your diet Avoid light, dry, and Vata-aggravating foods such as raw vegetables, salads and puffed rice Daily routine Use sesame oil for Abhyanga (oil massage) as a morning routine Do dry powder massages and expose your body to sunlight for some time Dress warmly and cover your hands and feet Engage in intimate activities before sleep for warmth and relaxation Vasanta (Spring) Spring is when all the Kapha we have accumulated during winter starts melting. After winter is over, the increased Agni starts to decline leading to potential imbalances if Kapha is not expelled properly. Diet and lifestyle Have light warm, digestive meals Avoid heavy and fatty foods. You can still have barley and wheat Moderate exercise and oil pulling are good morning practices Daily routine Do Nasya – Istil 2 drops of Nasya Oil everyday in each nostril, ideally in the morning (1 hour before or after shower). Do a dry powder massage after Abhyanga. I prefer a mixture of sandalwood and Triphala for this. Later, take a warm shower. Sip water with dry ginger or nut grass throughout the day Do not sleep during the day. Keep a cool head and happy mind. Grishma (Summer) Summer is a season marked by high temperatures and increased dryness. This is also a time when your Agni is weakened as the body tries to cool down through sweat. It is the season for cooling and hydrating practices. Diet and lifestyle Eat food that has cold potency e.g. ghee, milk, and freshly harvested rice Stay away from salty, sour and spicy foods Eat seasonal fruits like mangoes and melons, but in moderation Daily routine Spend the day indoors as much as possible Dress lightly and refrain from heavy exercise Varsha (Rainy Season) In rainy weather, both body and Agni become weak and all three Doshas (Vata, Pitta, and Kapha) get vitiated. This season also requires a focus on strengthening Agni and balancing Doshas. Diet and lifestyle Eat warm foods that are easily digestible Have foods added with good fats, with the predominance of sour, salty tastes to calm Vata Opt for soups made from barley, wheat and freshly harvested rice with spices and ghee Do not consume yoghurt Water should be boiled and cooled before drinking to ensure that it’s germ-free Daily routine Avoid daytime naps, sun exposure and heavy exercise to a minimum Opt for dry powder massage to improve blood circulation Dress lightly and comfortably and take frequent showers Sharad (Autumn) Once the monsoons subside and the sun shines brightly, it aggravates the Pitta Dosha which was dormant during the monsoons. This season calls for cooling, Pitta-reducing practices. Diet and lifestyle Light foods rich in a sweet and bitter taste, with cold potency, are favored to subside Pitta Eat only when hungry Newly harvested rice, barley and wheat are good grain options in this season Avoid sesame oil, animal fat, yogurt and fish as all these aggravate Pitta Daily routine Do not step out in the sun often, and exposure to winds Avoid daytime napping Take a stroll in the moonlight after sunset to nourish the body and mind Shishira (Late Winter) This is the season of late winter, starting from mid-January to mid-March. Although the intensity of cold decreases, dryness and dehydration increase, leading to the accumulation of Kapha and the aggravation of Vata Dosha. Diet and lifestyle The diet is more or less like Hemanta (winter) season with more emphasis on Vata subsiding foods. Drink warm water first thing in the morning. Also sip herbal teas made with dry ginger, licorice and cinnamon throughout the day. Daily routine Follow winter-related practices like oil massages and warm baths Dress in thick layers of clothing to ward off the cold Dry powder massage is great for blood circulation and expelling mucus Getting enough sunlight during the safe sun hours How Ayurveda Helps You Adapt to the Six Changing Seasons Every season comes with its beauties and challenges. Adapting your lifestyle according to these changes instills balance and harmony in our bodies. Ayurveda emphasizes: Seasonal detoxes: Panchkarma therapies are beneficial as detox that are recommended as per your body needs. Always consult a doctor before opting for one. Nutrition: Eating right food according to the seasons helps your body digest the food better and absorb the nutrients well. Holistic practices: From Abhyanga to herbal remedies, Ayurveda provides tools to adapt to seasonal shifts effectively. Ayurvedic Herbs for Each Season of the Year Here are some herbs that are beneficial during… Continue reading Six Seasons of Ayurveda

Winter is a magical season – a time when nature slows down, inviting us to rest and rejuvenate. It’s also a season that challenges our body, especially our skin and digestion, due to the cold and dry weather. Ayurveda offers a treasure trove of remedies and practices to help us stay healthy, balanced and radiant during the colder months. In this blog, we’ll explore practical Ayurvedic tips for winter wellness. Ayurvedic Approach to Skin Health in Winter During winter, Vata and Kapha are aggravated and cause dry skin. According to Ayurveda, all chronic dryness-related issues fall under Kushta (skin disorders). Vata imbalance: Causes dryness. Kapha imbalance: Leads to itching. Rakta (blood) imbalance: Causes redness and irritation. However, the primary imbalance is always Vata in all kinds of dryness issues and the only treatment for this is nourishment both from inside and outside. Dry Skin vs Gut Health: The Connection Dry skin isn’t just about harsh weather but also an internal imbalance. According to Ayurveda, poor gut health is a major culprit for dry skin. Here are some solutions: Keep your bowels regular: Vata resides in the large intestine. Irregular bowel movements can worsen Vata imbalance, leading to dryness. Constipation, often triggered by overthinking and stress, is a common culprit. Calm your mind: Since the gut and brain are closely linked, grounding practices like yoga and mindfulness can help. Timing for fruits: Eat fruits during the warmer hours of the day (11 a.m. to 5 p.m.) to aid digestion. Good fats and spices: Incorporate good fats into your diet, like ghee, nuts, and seeds, to keep your skin and body lubricated. Also add warming spices like ginger and cinnamon to boost your digestive fire. Are Hydrating Creams Helpful? Do the so-called hydrating creams with hyaluronic acid and many other fancy ingredients that burn a hole in your pocket really hydrate? The answer is a big no! Think about how your skin feels after swimming or showering – it’s often drier than before. Why? Because water is drying. Water doesn’t moisturize; rather, it depletes natural oils from your skin. Water-based products, though marketed as hydrating, can actually dry your skin. The opposite of dryness is oiliness, not wetness. So, the best way to keep your skin hydrated is by applying oil. The best oil for combating dryness is organic black sesame oil. Now you might be arguing – Why not coconut oil? Many modern doctors advise using coconut oil on the body but trust me it will dry you out further. Unlike coconut oil, which is naturally drying, black sesame oil deeply nourishes and balances Vata Dosha – the primary culprit for dryness. But external oiling is just one part of the equation. Internal hydration is even more critical. While topical treatments might provide temporary relief, true hydration begins from within. The Magic of Shat Dhaut Ghrita (SDG) Shat Dhaut Ghrita means “100 times washed ghee.” This Ayurvedic remedy transforms ghee into a silky, neutral-pH cream that penetrates deeply into the skin. You may be wondering why I recommend using a hundred times washed ghee for skin conditions. Why not use plain cow ghee? To understand this, first, let me explain the process of Samskara to you. So, when you convert one substance into another, it is called Samskara in Ayurveda. When we do Samskara of ghee by washing it 100 times, the particle size of ghee is also reduced. Hence, something that was granular, thick and heavy is now changed to smooth, silky and easily penetrable into the skin. Now your skin is able to absorb this ghee much more easily and quickly. SDG makes your skin properly nourished because of the active particles going deeper into the skin. SDG is the ultimate moisturizer for winter skin care. It is great for chapped lips, cracked feet, sunburn and household burns. The best part is you can easily make SDG at home. Use SDG after showering for the ultimate winter skincare experience. Don’t Diet in Winter! As soon as holidays get over and the new year begins, everyone makes resolutions to lose weight. However, Ayurveda says that winter isn’t the time for restrictive dieting. Your digestive fire is strongest in winter During winter, the outside environment is cold. So your body produces more heat to keep it warm internally. This process is similar to homeostasis which ignites your Agni (digestive fire), allowing you to digest heavier foods. During winters, you automatically feel a craving for rich, creamy and spicy food. This is your body’s internal mechanism or intelligence telling you to eat all these because the body is craving for it. There is no harm in eating the heavy stuff made with Urad dal and wheat during this time which are contraindicated during the other seasons. However, portion control is key – always leave some room in your stomach to avoid overwhelming your digestion. Build immunity and strength Winter is ideal for physical activity, strength training and sex. This is also the best time to enhance stamina and immunity for the year ahead. In summer, the heat weakens Agni and reduces the body’s strength. Foods consumed in winter help sustain the body’s energy and immunity during this time. Nourishment Through Diet Your diet is the cornerstone of winter wellness. Ayurveda emphasizes eating warming, nourishing foods to balance Vata and support digestion. Here are some diet tips for winter: Start your day with ojas tea This tea, enriched with licorice, nourishes all seven Dhatus (tissues) and boosts vitality. Sip warm water and herbal teas Boil water with dry ginger and sip it throughout the… Continue reading Winter Wellness with Ayurveda

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Six Seasons of Ayurveda

Winter Wellness with Ayurveda

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