winter is nature’s invitation to slow down. trees drop their leaves. animals rest. the world gets quieter.
our bodies are meant to do the same.
our bodies are meant to do the same.
and yet, winter is also when many of us feel run down: colds, congestion, low energy, dry skin, restless sleep. from an ayurvedic perspective, this isn’t random. it’s seasonal.
when we understand what winter asks of us, we can work with our bodies instead of pushing against them.
how ayurveda sees winter
ayurveda is an ancient system of medicine that looks at health through patterns in nature. everything, including our bodies, is influenced by qualities like cold, heat, dryness, heaviness, and movement.
in winter, two energies (called doshas) are most active:
- early winter is vata-dominant: cold, dry, windy, and changeable, like the air outside.
- late winter is kapha-dominant: heavy, wet, slow, and dense, like melting snow and damp mornings.
when these qualities build up inside us, we might notice:
- dry skin, anxiety, constipation, poor sleep (vata)
- congestion, cough, sluggishness, low motivation (kapha)
the good news? ayurveda is very simple at its core: balance comes from opposites.
cold is balanced by warmth.
dry is balanced by moisture.
heavy is balanced by lightness and movement.
dry is balanced by moisture.
heavy is balanced by lightness and movement.
here’s how to apply that
1. warm and ground your body (especially in early winter)
cold and dry weather can leave us feeling scattered and depleted. to counter that, focus on warmth, nourishment, and routine.
- eat mostly warm, cooked foods like soups, stews, and roasted vegetables
- use warming spices like ginger, cinnamon, cumin, and black pepper
- add healthy fats like olive oil, sesame oil, nuts, seeds
- sip warm water or herbal tea throughout the day (not cold drinks)
these small choices help your nervous system settle and support immunity from the inside out.
2. clear heaviness and congestion (late winter support)
as winter progresses, kapha can build up, showing up as mucus, brain fog, or low energy.
helpful practices:
- dry brushing in the morning to stimulate circulation and lymph flow
- warm oil self-massage (abhyanga) before showering to encourage detox and movement
- nasal rinsing (neti pot or saline rinse) to clear sinuses and support breathing
- humidify your space as winter air is extremely drying and irritates the respiratory system
these practices help your body release what it no longer needs.
3. eat in a way that supports digestion and immunity
in ayurveda, digestion is everything. a strong digestive fire helps prevent illness before it starts.
winter eating basics:
- eat meals at regular times (routine matters more than perfection)
- make lunch your largest meal
- choose easy-to-digest foods like broths, kitchari, and cooked vegetables (avoid raw foods)
- reduce foods that increase mucus when you’re congested such as dairy, fried foods, cold drinks, sugary treats
think: simple, warm, and nourishing.
4. rest more but keep gently moving
winter isn’t the time for constant pushing. healing happens when the body feels safe.
supportive winter rhythms:
- go to bed earlier if you can
- allow yourself extra rest without guilt
- choose gentle movement like gentle yoga, stretching, or walking
- get outside daily, even 10 minutes of morning light helps regulate your nervous system and sleep cycle
rest doesn’t mean stagnation. it means intentional slowness.
5. soften your evenings by reducing artificial light
winter nights are long and naturally darker, and our nervous system is designed to respond to that. bright screens and harsh overhead lighting can confuse the body, keeping us in a state of alertness when we’re meant to be winding down.
too much stimulation, especially in the evening, can aggravate vata, leading to restless sleep, anxiety, and difficulty fully resting.
try these simple shifts:
- turn off screens at least 30–60 minutes before bed
- dim overhead lights after sunset
- use lamps, salt lamps, or candles in the evening
this short “wind-down” ritual signals safety to your nervous system and helps your body transition into rest, supports healthy sleep, and gently reconnects you with nature’s rhythm.
a moment of reflection
ayurveda teaches us to listen.
symptoms aren’t punishments, they’re messages. fatigue, congestion, or frequent colds may simply be your body asking for:
- more warmth
- more rest
- simpler food
- fewer demands
so pause and ask yourself: what is one small shift my body is asking for right now?
maybe it’s starting the day with warm water.
maybe it’s going to bed 20 minutes earlier.
maybe it’s saying no to one more obligation this week.
maybe it’s going to bed 20 minutes earlier.
maybe it’s saying no to one more obligation this week.
small changes, practiced consistently, are powerful.
may this winter be a season of softness, restoration, and deeper connection with your body’s natural wisdom.
If you’d like support slowing down, I’m hosting soft and s l o w yoga on sundays—no experience needed, just a willingness to move gently and rest deeply.