In Ayurvedic wisdom, we understand that there is subtlety in nature and that the seasons aren’t bound to dates on a calendar. Ayurveda holds the perspective that there is actually six seasons instead of four with winter being split into two subtle transitions.
Early winter is a time when vata dosha is naturally more predominant and there is a more light, dry and unstable quality as we settle into the seasonal change. During this time, you may find that you need more grounding, slowing down and softness.
Whereas in late winter, once we have grounded into the season there can be a greater sense of heaviness and stagnation as kapha dosha becomes more predominant. In the depths of winter, our body and mind naturally start calling for more stimulation, movement and heat to shake off the stagnancy.
The key to staying balanced in winter, is noticing these subtle shifts as they occur within your own physiology. We want to stay warm and grounded throughout the season whilst, also noticing if we are starting to feel heavy or stagnant.
When looking towards our ahar or diet, we want to be embracing foods that are warming, nourishing and stimulating for our agni. Enjoying foods that keep us grounded and comforted whilst not leaving us heavy or dull.
Tastes – favour tastes in your food that are sweet (in moderation), salty, sour, and pungent such as root vegetables, pungent spices and seasonal fruit such as oranges and mandarins. Avoid foods that are overly bitter and astringent such as leafy greens, sprouts, or bitter vegetables as they aggravate vata.
Qualities of food – we want to embrace foods that are nourishing, warming, and stimulating for our digestion. Favour foods that are well cooked, adequately spiced, and soupy such as vegetable curries, hearty soups and dahls.
Avoid foods that are cold or raw such as salads, smoothies or cold drinks.
Vegetables that have a nourishing quality whilst not being too heavy, such as beetroot, carrot, sweet potato (in moderation for kapha), cauliflower, broccoli, kale, spinach, green beans, Brussels, radish, cabbage, fresh ginger, garlic (cooked, in moderation) and onion (cooked, in moderation).
Avoid vegetables that are overly heavy and sweet such as potatoes, pumpkin, and mushrooms in late winter.
Fruits such as apples (cooked), pears, avocados, oranges, mandarins, kiwifruit, rhubarb, lemon, lime, dates (in moderation for kapha) and raisins.
Grains that have a warm and slightly dry quality such as quinoa, millet, barley, brown and white basmati rice, spelt, amaranth, buckwheat (in moderation for vata),
Avoid having heavy grains in late winter such as oats, wheat, and rice in moderation. Generally, bread is best avoided ~ try some homemade spelt chapati bread instead!
Spices that have a warming quality and are stimulating for digestion such as ginger (fresh and dried), cinnamon, clove, fenugreek, turmeric, cumin, cayenne pepper, mustard seeds, saffron, black pepper, asafoetida, ajwain, rosemary, thyme, and parsley. The more spice the better in winter!
Legumes such as split or whole mung, red lentils, chickpeas, adzuki beans, black beans, or cannelloni beans.
Nuts and seeds are generally best avoided as they are heavy and oily however, light seeds can be had in moderation such as sunflower, pumpkin, sesame, or flax seeds. Ground flaxseed can also be supportive for elimination if digestion is feeling sluggish.
Oils including ghee, olive oil or sesame oil for cooking and flaxseed or sunflower oil for dressing. Be mindful of not using excess oil in winter to keep kapha dosha balanced.
Dairy can be supportive in early winter to pacify vata dosha and ground us into the season. Ghee, fresh milk (warmed with spice), whole cottage cheese, panner and buttermilk can be enjoyed in moderation.
However, when had in excess dairy can aggravate kapha dosha in late winter. If experiencing congestion, mucus or heaviness in the body dairy is best avoided.
Sweeteners such as maple syrup, honey, jaggery, coconut sugar and dates in moderation.