5 Ayurvedic Tips to Feel Balanced & Healthy During Winter
In this blog, I’m sharing Ayurvedic wisdom to help you feel more balanced and healthy during the winter months.
Winter is predominantly a cold, wet, and damp season.
These conditions can affect both Vata and Kapha dominant individuals, often leading to coughs and colds.
If you’re new to Ayurveda or even you have taken a Dosha quiz before this one will reveal something new – I promise 😊 Take this quiz and discover your Ayurvedic Dosha (mind-body type), uncover your strengths and weaknesses, and find out what might be holding you back from living your best life.
1. Feeling Low Energy? Get Outside for Morning Sunlight.
During the shorter days of winter, we tend to spend more time indoors under artificial light. However, getting outside for sunrise can do wonders for your energy levels.
Morning sunlight activates your brain’s signaling system, which triggers the release of hormones that support cortisol production, helping you feel more alert and energized.
Try to wake up before sunrise (you can check sunrise times in your area with apps like MyCircadian app). Even a few minutes of morning light exposure can signal your brain effectively, even on cloudy days.
Additionally, morning UVA light is critical:
- UVA light helps regulate cortisol, serotonin, melatonin, thyroid hormones, dopamine, and adrenaline—all of which influence mood and physical health.
- Use apps like MyCircadian app to determine the timing of UVA rise in your area and aim to get outside during this time.
2. Opt for a Warm, Nourishing Diet to Pacify Vata Without Aggravating Kapha.
It’s natural to feel hungrier in winter, as our bodies are designed to eat more during this season.
Eating seasonally is key to staying balanced:
- Root vegetables like sweet potatoes, carrots, celeriac, and beets are grounding and help pacify Vata due to their earthy, nutrient-rich qualities.
- Favor warm foods and drinks: swap cold cereals for warm porridge and avoid cold salads or sandwiches, opting for soups or stews instead.
- Sip warm water throughout the day, avoiding cold or iced water.
Timing matters too:
Ayurveda recommends eating the bulk of your food earlier in the day, ideally before sunset. While this can be challenging (especially in places like London where sunset is as early as 4:30 pm), try to have dinner by 6:30 pm when possible.
3. Walk in Nature
Walking in nature is grounding and restorative.
Make it a habit to go for a daily walk, even if it’s just in your local park. Take time to observe plants, animals, and the natural rhythms around you.
I personally go for a 30-40 minute walk after lunch — it’s a calming and energizing routine.
4. Create a Calming Evening Routine
Reduce exposure to artificial blue light after sunset, as it disrupts melatonin production and increases cortisol levels, which can impact your sleep and overall health.
Tips to reduce blue light exposure:
- Use dim, below-eye-level lighting instead of bright overhead lights.
- Wear orange or red blue-light-blocking glasses in the evening.
- Dim your screen brightness and use software/apps that shift the screen color to amber or red.
Evening activities:
- Avoid vigorous exercise at night. Instead, focus on calming practices like restorative Yoga or Yoga Nidra.
- Consider writing in a gratitude journal or engaging in light activities that bring joy.
- Avoid meditation right before bed, as it can activate the mind. The best time for meditation is right after work, before dinner.
- Aim to go to bed by 10 pm for restorative sleep.
5. Follow the 80:20 Rule
Don’t let perfectionism get in the way of building healthy habits. Strive for consistency, not perfection:
For example, I aim to practice Yoga daily, but life happens! If I practice at least five times a week, I’m satisfied and avoid being hard on myself for missing a day.
Structured routines have a powerful effect on your mind and body. Over time, your practices will feel less like a struggle and more like second nature.
While it takes time to build these habits, once they’re established, they become easier to maintain.
If you’re new to Ayurveda or even you have taken a Dosha quiz before this one will reveal something new – I promise 😊 Take this quiz and discover your Ayurvedic Dosha (mind-body type), uncover your strengths and weaknesses, and find out what might be holding you back from living your best life.
Please feel free to forward this to a friend, colleague or family member who you feel could benefit.