How to Stay Healthy in Winter, According to Ayurveda

Winter is when our bodies and minds need extra care. In Ayurveda, late winter is Kapha season. Kapha is earth and water: heavy, cold, slow, dense and damp. In the mind, too much Kapha can feel like lethargy or low mood. In the body, it can show up as low motivation, sluggishness and congestion.

Here are some of my favourite simple ways to stay well this season.

1. Stay warm, inside and out

Keep your body, head and feet warm. Eat warm, cooked foods with spices like ginger, cardamom, cinnamon and cloves, which support digestion in the cold.

Stay hydrated with warm water and herbal teas. Chai, turmeric and ginger teas are lovely this time of year, and I stock up at Genuine Tea (code WELLWITHMELO)*. Skip iced and raw foods, which are harder for your digestion (agni) in cold weather.

2. Rest, but don't stagnate

Get enough sleep, but try not to oversleep. Rising with or before the sun helps you align with nature's rhythm and sets the tone for the day. Make lunch your biggest meal, around midday when digestion is strongest, and take a short walk afterwards to keep things moving.

Energizing yoga and breathwork help counter Kapha's heaviness. Three-part breath (Dirga) or alternate nostril breathing (Nadi Shodhana) are great places to start.

3. Make self-care a priority

Do things you love: reading, music, time with people you care about. In Ayurveda, joy and connection build ojas, our vitality and resilience. Gratitude helps too. Dry brushing (garshana) and warm oil self-massage (abhyanga) are wonderful winter rituals.

Stay warm, eat warm, and take time to rest and enjoy yourself.

*Some links in this post are affiliate links. I may earn a small commission at no extra cost to you, which helps keep my classes free. This post is for general wellness education and isn't medical advice.

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