As this season brings an air that is colder and drier, this article explores the Ayurvedic recommendations for staying nourished
This season brings an air that is now colder and drier, and a sun more welcome than it was a few months back in the summer. What does Ayurveda recommend for the season?
The answer starts with Vata, one of the three doshas, the biological energies Ayurveda uses to describe how body and mind function. Vata governs movement, from breath and circulation to the pace of thought. The tradition describes it through six qualities: dry (Ruksha), cold (Sheeta), light (Laghu), mobile (Chala), rough (Khara) and subtle (Sukshma). Late autumn and winter share many of these traits, which is why the season is considered the Vata season.
Ayurveda responds with Ritucharya, the seasonal regimen, which adjusts daily habits to the time of year. For the colder months, the guidance comes down to one principle: keep warm, stay nourished, maintain a regular routine, and add practices that bring stability to body and mind. The rituals below follow it.
Changing morning rituals
Dinacharya, the Ayurvedic daily routine, forms the foundation. It begins with Abhyanga, a massage with warm sesame oil, best done before bathing. The tradition singles out the feet, joints, lower back and scalp for particular attention. Shorter versions suit busy mornings: Shiro Abhyanga is a gentle scalp massage, and Padabhyanga is a foot massage.
Water for bathing and drinking should be comfortably warm, and long exposure to cold water is best avoided, especially on chilly mornings. A little time in mild morning sun is encouraged, with protection from cold wind and abrupt changes in temperature. Warm clothing, a covered head and ears outdoors, and proper footwear complete the picture. External warmth is only part of the season's care. The other part comes from the kitchen: nutrition that supports the body from within.
Food that warms and grounds
Ahara, the Ayurvedic approach to food, favours warm, freshly prepared meals: soups, stews, cooked vegetables, dals (lentil and split-pea dishes), and khichdi, a comforting preparation of rice and lentils cooked together with gentle spices. Ghee (clarified butter) and sesame oil provide the healthy fats that counter dryness. Whole grains such as rice, wheat, and oats; root vegetables including sweet potato, carrot, beetroot, and pumpkin; and nuts, seeds, and dates add substance, making for heartier meals.
Warming spices season the food according to individual tolerance. Ginger, cumin, cinnamon and cardamom are the most familiar. Ajwain, or carom seed, is traditionally used to support digestion. Warm water, ginger-infused water and suitable herbal infusions make good companions to meals.
Habits matter as much as ingredients:
• eating at regular times,
• not skipping meals,
• choosing fresh food over cold or refrigerated leftovers, and
• matching portions to appetite and digestive capacity
All support the same idea of nourishment suited to the season.
Movement in moderation
When well nourished, the body can move, though the season calls for a gentler pace than in summer. Vyayama, the Ayurvedic term for physical exercise, takes a measured form here. Yoga, gentle stretching and mobility work suit it well, along with regular walks in the warmer part of the day. The classical regimen for early winter, Hemanta Ritucharya, recommends exercising at "half strength", known as Ardha Shakti Vyayama, and stopping short of exhaustion. Adequate rest and recovery are part of the prescription.
A steady mind
The same moderation applies to the mind. Vata is associated with movement and variability, and in this season thoughts can feel less settled. A predictable, grounding routine supports emotional balance, such as:
• ten to fifteen minutes of daily meditation,
• gentle breathing practices,
• consistent sleeping and waking times, and
• quiet pursuits such as reading or journaling.
Reducing stimulation, multitasking, and late-night screen use matters too, as do time spent with people and activities that bring joy.
Research supports these calming practices. A 2017 meta-analysis of 45 studies found that meditation was associated with lower cortisol, blood pressure and heart rate.¹ A 2018 systematic review of slow breathing, at fewer than ten breaths a minute, found higher heart rate variability, a marker of the body's relaxation response, together with greater relaxation and lower anxiety in healthy people.²
In practice, this can be simple. Sitting quietly for ten to fifteen minutes at a fixed time, after the morning massage or before dinner, is enough to begin. For the breath, inhale for a count of four and exhale for a count of six, about six breaths a minute. A few minutes of this before a meal, a difficult conversation or bed is a good place to start.
Evening rituals for winding down
The last hours of the day shape the night, and Ratricharya, the Ayurvedic night routine, centres on settling the body. Its core elements include massaging a little warm oil into the soles of the feet, keeping the bedroom comfortably warm, reducing screen time in the hour before bed, and setting a fixed bedtime.
Sleep research agrees with several of these. In a 1999 study published in Nature, the dilation of blood vessels in the skin of the hands and feet, which releases heat from the extremities, was the best physiological predictor of how quickly people fell asleep.³ Warm feet are part of how the body prepares for a good night's sleep. A 2015 study of 12 healthy adults found that reading on a light-emitting device before bed, compared with a printed book, delayed sleep onset, reduced melatonin and shifted the body clock later.4
The practical lessons are easy to follow. Warm the feet before bed, with a gentle oil massage or a pair of warm socks. Put devices away about an hour before bedtime, and replace them with screen-free activities: a printed book, a few lines in a journal, or the slow breathing described above.
Adapting the individual to the season
These practices are a starting point. Ayurveda adjusts them to Prakriti, a person's inborn constitution, and Vikriti, their current state of imbalance, as well as to digestive capacity and overall health. It is best to seek guidance from a qualified Ayurvedic doctor and to consult a physician about existing health conditions before making significant changes.
Vata season is a time to slow down as the year ends and the air turns colder: warmth, regular meals, a steady routine and enough rest. Kept up consistently, small habits like these can make the colder months easier to move through.
That idea sits at the centre of how Ananda in the Himalayas approaches wellbeing. Ayurveda, yoga, meditation, and other traditional systems care for body and mind together, guided by experienced practitioners and complementing mainstream medicine. Because constitution and health differ from person to person, our team of experts tailor every stay. Our team begins by understanding your constitution, lifestyle and goals, then helps you find the programme that suits you. Learn more about our programmes here.
References
Pascoe MC, Thompson DR, Jenkins ZM, Ski CF. Mindfulness mediates the physiological markers of stress: systematic review and meta-analysis. Journal of Psychiatric Research. 2017;95:156–178. doi:10.1016/j.jpsychires.2017.08.004
Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience. 2018;12:353. doi:10.3389/fnhum.2018.00353
Kräuchi K, Cajochen C, Werth E, Wirz-Justice A. Warm feet promote the rapid onset of sleep. Nature. 1999;401(6748):36–37. doi:10.1038/43366
Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences. 2015;112(4):1232–1237. doi:10.1073/pnas.1418490112