Ayurveda supports us in adapting to the seasons, by balancing the elemental energies of the season we're in, it's qualities, through diet and lifestyle practices that bring in their opposites.
QUALITIES AND THEIR OPPOSITES
In Winter we're dealing with cold, heavy, rough, dark and damp qualities in excess. These qualities come from earth and water, which make up kapha dosha. The abundance of cold and damp creates mucous, heaviness and stagnation. This often leads to slow, sluggish digestion, respiratory illness now and spring colds and allergies later. We can balance this excess with heat, light, and dry qualities. Here's how:
DIETARY SHIFTS
Cook with pungent spices
One of the best ways to melt the excess kapha (mucous)and dry out the excess damp is through heat. Cooking with pungent spices (those which make your nose run--and all your subtle channels dilate), increase warmth and circulation and cut through mucous. Spices like garlic, onions, ginger, chilis, black pepper and turmeric fit this bill well.
Sip warm/hot water and herbal teas througout the day.
Carry a thermos or insulated cup rather than a water bottle now. Try Cinnamon tea to warm you and relieve excess mucous from your head. 1/4 t. cinnamon and ginger powders with a pinch of clove is nice. If you like honey, add a little once your tea has cooled. (If you're dealing with acidity, skip the cinnamon tea and enjoy a cup of mint tea instead).
Eat seasonal produce: The foods growing in your environment will tend to be balancing for the season in which they're growing. I recommend noticing what's fresh in the produce department and eating seasonally as much as possible.
Avoid or reduce foods that are cold, raw or heavy. Things like cold water, raw fruits and vegetables, dairy products and those foods with too much sweet taste, especially in the form or refined carbohydrates. Instead, enjoy steamed, or sauteed veggies, soups and stews and baked fruit.
Enjoy probiotic support through miso broth instead of yogurt now which is too heavy and damp and will add to congestion.
Eat the bulk of your food while the sun's high in the sky, 2 or 3 meals each day at regular times. Enjoy an earlier, lighter dinner, and an intermittent fast between supper and your first meal the following morning. Most women can go 12 hours comfortably.
Let your appetite be your guide. This practice, closing the kitchen after supper, is one of most effect ways to reduce excess in your system and strengthen your digestive function.
EXERCISE
Exercise is an excellent way to support circulation and warm and strengthen your body. Exercise just to the point of breaking a sweat is an especially effective way to gently purify and bring more lightness to your body.
Exercise at least 3 x a week, preferably in the morning. Ayurveda recommends exercising to 1/2 your capacity rather than to exhaustion.This is easy to do if you pay attention to deep, rhythmic breathing through your nose (here's a 12 minute practice I like).
Enjoy a brisk walk, a swim, lift weights, or practice sun salutations, but only do so to the extent that you can maintain nose breathing. This will help you stay in your true capacity, which means you'll enjoy the benefits without the excess muscle soreness later. The stimulation will also help move emotional stagnation and help you feel brighter this time of year.
Asana: Prone backbends like shalabhasana and dhanurasana stimulate and open the stomach channel and lungs, reducing excess kapha. Passive or active chest openers are good for supporting the lungs. Sun salutations are good for building heat. Remember that all asana should be practiced with rhythmic nostril breathing throughout to gain the benefits without over working or causing constriction within. Perimenopausal women: Restorative asana only when you're on the first 3 days of your moon cycle, please.
OTHER FORMS OF GENTLE PURIFICATION
Saunas and hot baths are also great for gentle purification through sweating. A cold or cool water rinse between sessions of sweating, or at the end of your bath will help balance the effects of the heat and move warmth back to the core of the body. Perimenopausal women: less can be more here. Don't over do it.
Neti pot To do so, warm purified water and add a 1/4 tsp. non iodized salt, and snort it, or pour it through one nostril and let it run out the other. Give a gentle blow out afterwards to release any leftover water in your sinuses. This will clear excess mucous and other pathogens hanging out in your sinuses.
Nasya. For dry nasal passages from indoor heat (most of us alternate between mucous and dryness), Alternate neti pot with nasya. Here's a good one most people like. The oil lubricates and nourishes while the camphor opens passages. The herbal blend support mental calm and clarity. Here's a sheet showing how to give yourself nasya, Perimenopausal women: avoid during the first three days of your cycle.
Pranayama this season might include -- 3 - 5 rounds of warming bhastrika pranayama, 45 x each round, with relaxed breathing between rounds keeps lungs warm and dry. A longer round of kapalbhati (active exhale, passive inhale) will clear your head. Perimenopausal women: skip this when you're bleeding.
IMMUNE SUPPORT
All of us benefit from a restorative practice each week, and 20 - 30 minutes of yoga nidra most days. Restorative yoga and yoga nidra are nourishing/building practices, supporting immunity and rebuilding reserves lost through emotional stress, overwork, illness, lack of sleep, etc.
Chyavanprash is an herbalized jam made with herbs and spices to support healthy immunity and full of vitamin C. A tsp. each morning plain, or in warm water is a wonderful support for most.
Dr. Blossom's Seasonal Superfoods Blend. Take as directed.
NO ONE SIZE FITS ALL
These are general recommendations that work well for most people. You may need to customize them to your unique nature. If something doesn't feel right to your body, don't do it.
Here's to a happy, healthy winter.
Love,
Shannon
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