Winter of good health

1. Winter of good health Ayurveda and Yoga focus on early detection and prevention, and there lies their strength, writes Mini Shastri, as she shares some learnings and practices to stay healthy through seasonal transitions Each season has its own attributes or Gunas that effect the human body differently. Our strength as well as our metabolism changes with seasons, which in turn changes our internal circadian rhythms (or biological clocks) as they shift intelligently to each passing season. Sadly, we may have lost our internal link with these changing rhythms, although we may be adapting unconsciously to them with an innate cultural wisdom passed down via our elders and by observing through our personal relation with each season. We, therefore, each may have our favourite season or not so favourite, based on our individual proportion of doshas, prakriti or constitution and how well we are able to sync with that season.

2. Swasthasya Sasthya Rakshanam The phrese means “to protect or preserve the health of an individual as preventative to disease”. According to Charaka, the father of Ayurveda, one of the principle objectives of Ayurveda is prevention and preservation of our natural Prakriti the best we can, inspite of being constantly bombarded with reasons (within our control or not in our control), that can throw our balance off. Ayurveda and Yoga focus on early detection and prevention and there lies their strength. Both these great sciences of health and longevity prescribe some routines, rituals, diets and exercise recommendations to align with universal intelligence and reduce their negative effects so we live our lives with minimum resistance and in a less antagonistic manner, and preserve our state of well being and health. These sister sciences of Ayurveda and Yoga know that how we spend our days alter the course of our lives and emphasised the practice of Dinacharya and Ritucharya. To maintain an internal balance to ever shifting qualities externally in nature, our Dinacharya or daily routines, eating habits, exercise regimen, lifestyles and rhythms should also ideally adapt to the six changing seasons or the Ritus. Ayurveda divides a year or 12 months into six seasons of approximately two months each. 1. Early Winter or Hemanta Ritu 2. Late Winter or Shishir Ritu 3. Spring or Vasanta Ritu, 4. Summer or Greeshma Ritu 5. Rainy Season or Varsha Ritu, and 6. Autumn or Sharad Ritu The seasonal variations can effect the human body and have to be taken into consideration for designing our daily prescribed routines to negate mistakes in intelligence in adapting to changes in nature within and around us. As humans, we are part of the ecology of life around us, the cycles of earth interact with the cycles of our

3. bodies. Adaptation to changes outside is one of the three pillars of our anchors for health and is a crucial to health and well being. As the saying goes: “As in the Universe, so within us...” Hemant and Shishir Ritus, consisting of four months starting November (broadly after Sharad Purnima) are considered winter cold season in most parts of India. According to Ayurveda, like increases like, so the winter season — which shares a number of characteristics with Kapha dosha — will tend to increase Kapha, predisposing us to Kapha seasonal aggravations, especially if it is a key player in your constitution. These will be mostly felt in the seat or ‘home’ of Kapha eg head, throat, nose, mouth, tongue (hence the emphasis on oil pulling, tongue cleaning, Jal neti, Nasyam, and Kriyas such as Bhastrika and Kapalbhati), chest, stomach and joints — unctuous in its attributes and cannot take dryness, hence foods rich in good natural fats. When out of balance, Kapha can lead to accumulation and stagnation, dullness of the mind, lack of motivation, depression or attachments. To avoid this accumulation, one of the most important things you can do to balance kapha is to get plenty of exercise, maintain metabolism and move cellular waste or Kleda from the body to bring lightness by encouraging Sveda or Sweat. As the healing capacity of the body tissues increase, Good nourishment for proper structural repair is recommended in the winters. Our Metabolism, digestive fire or agni according to Ayurvedic cycles is at its best capacity during winter season; also the reason why we have a rich appetite at this time of the year. Nourishment is therefore maximised through what we eat, as nutrition reaches the tissues with efficient metabolism at this time of the seasonal year. This Kapha tendency when in balance, gives internal bala or strength to the human body at the time of winter bringing endurance to the body. On the flip side, if we don’t nourish ourselves well in the winter with good fats, nutrition dense foods, it can lead to imbalance in vata, leaving us anxious and ungrounded, nagging seasonal ill health, compromising our immune system. Neglecting a wholesome diet in the winters, rich in fats and nutrients can lead to auto digestion or catabolising of our own tissues (Autolysis) due to our naturally heightened metabolism at this time of the year. Ayurveda-based diet and lifestyle recommendations Applying regularity and routine brings structure to our days and pacifies aggravations. The body requires more fuel to stay warm and healthy in the winter months — igniting the digestive capacity. Our digestive fire or agni is high at this time, so our diet should

4. naturally be nourishing and substantial as our system will deliver it efficiently for repair and building of tissues. Foods that have the potential to be building blocks should be on our diet plan. Proteins via vegetarian and non vegetarian sources. Fats, Vitamin C rich Amla, Sea Food, Nuts, coconut, pumpkin, Red carrots, Apples, Heavy lentils like Black dal with Ghee, Avocados etc. We can eat oilier and richer foods best in this season to keep the body warm and nourished. Eat a spoon of Sesame or Flax seeds (toasted in small batches and grounded cursedly) everyday or sprinkle on your dals. Lukewarm water or warm spiced herbal tea and tisanes, soups to save the body from needing to equalise the outer with inner temperatures. A teaspoon or two of Chyavanprash before night time along with some warm turmeric milk will increase energy, immunity, and inner strength through the winter Vyayam or correct Exercise Kapha tends to stagnate easily. One of the best ways to get it moving again is to engage in physical activity, increase circulation, warm the tissues and break a sweat. Balam or our strength is maximum at this time of the year. Start your day with a short but invigourating morning routine. You will feel more motivated if you are up by about 7 am as sleeping in or rising in kapha hours leave us feeling heavier and sluggish. If you are feeling overextended and overwhelmed, exercise like walking, tai chi, or gentle yoga will help bring some grounding. If you are feeling sluggish and heavy, a more vigorous workout will help move the Kapha energy from building up. Include invigorating backbends like Ustrasana, Dharunasana to remove heaviness and sluggishness. Surya namaskars and Vinyasa practices with deep slow breaths, a sequence Pranayma, brisk walking and dancing are recommended during winters. They help in maintaining the body heat. Surya Namaskars are best enjoyed now with mind on strength, grace in transition and unhurried breaths. One can build on range of movement and endurance by increasing the number of Surya namaskars in Winter months. We must also try to increase our sunlight exposure in this time of the year. Sunlight in this phase of Dakshinayana or Southern Solstice gives out energy unlike in the Northern solstice when the Sun absorbs energy to all beings leaving us weaker and low on energy. Abhyangam or Oil Massage for your body regularly with warm oils is high recommended according to Ayurveda.

5. A great night time routine, If short on time, is to give yourself a foot massage at least as often as you can. My personal favourite is Apricot or Almond oil with Lavender essential oil added. A little care and a lot of mindfulness goes a long way in keeping our body healthy and happy. Bring in joy by staying happy and calm and watch your life transform. The writer is a Yoga practitioner, teacher and founder of Om Yoga Shala