Winter is a time for hibernation—an invitation to rest, reflect, and restore your being. It’s also the season where sniffles, sore throats, and fatigue keep you from braving the cold weather outside.

Getting sick in the winter is common, but there are things you can do to support your immunity and recover quickly when your system goes down.

Understanding winter in Ayurveda.

In Ayurveda, winter is governed by Vata and Kapha doshas. Early winter, with its dry, cold, and mobile qualities, is ruled by Vata—the elements of air and ether. Late winter shifts into Kapha territory, with its heavy, wet, and cool nature, representing the elements of water and earth.

These elemental energies influence how we feel, physically and emotionally. Colds, flu, congestion, fatigue, and seasonal sluggishness are all signs of imbalance in these doshas.

But with simple shifts in our daily routines, we can bring our bodies back into balance and boost our resilience for the rest of winter.

#1 - Ground and warm your body to soothe Vata.

Early winter can aggravate Vata, leading to symptoms like dry skin, constipation, anxiety, and a weakened immune response. To balance Vata, Ayurveda teaches The Golden Principle(™) of “like increases like, and opposites reduce.”

To counterbalance the dry and airy qualities of Vata, introduce the opposite quality:

Warmth
Moisture
Stability
Nourishment

Try these grounding practices:

Eat warm, moist, and hydrating foods.

Favor soups with clear broths, stews, and meals with cooked seasonal vegetables. Add warming spices like ginger, cinnamon, and black pepper to ground your senses and stimulate digestion.

Eat healthy fats to nourish your tissues.

Cook with ghee, avocado oil, olive oil, or sesame oil and add healthy fats like avocados, eggs, seeds, or nuts to your diet.

Sip hot water or spiced teas throughout the day.

Warm your water to the temperature of tea to sip to hydrate your body and loosen mucus. Try warm water with lemon in the morning or make a cup of CCF tea to boost your digestion.

#2 - Clear congestion caused by a Kapha imbalance.

If you’re sick early in the season, the late winter symptoms caused by Kapha may appear sooner. As Kapha builds in your body, it can lead to:

Sinus congestion
Coughing
Mucus buildup
Low energy and sluggishness

Try these clearing remedies:

Dry brush and abhyanga (self-oil massage).

Do this in the morning to get all the lymph moving in your body to release built-up toxins and encourage flow in your system:

Brush to remove toxins, dirt, and dead skin from your body. Brush towards your heart, from any point in your body.
Then warm sesame oil and massage it into your entire body, using short, circular strokes for joints and long strokes for limbs.
Let the oil sit for 5-10 minutes so it can penetrate your tissues.
Rinse the excess oil in your shower.

Clear nasal passages.

Use a neti pot to clear nasal passages, followed by a drop of Naysa Oil to lubricate the sinuses. I prefer using the NeilMed Sinus Rinse and often recommend it to others who find the neti pot intimidating.

Humidify your space.

Winter air is extremely drying. Using a humidifier in your bedroom overnight can protect your skin, nasal passages, and prevent a dry mouth.

#3 - Eat for immunity and ease.

Your digestion, or agni, is your first line of defense during cold and flu season. Ayurveda encourages eating in alignment with your body’s natural rhythms.

Try these Ayurvedic eating habits:

Stick to regular meal times.
Your body thrives on routine. Eat at the same time every day, and make lunch your largest meal.

Choose easy-to-digest meals.
Cooked, seasonal meals—like kitchari or clear broths with root vegetables—give your body nourishment without overtaxing digestion. I have a kitchari recipe I love, but I often turn to pre-made kitchari and broths from Ayurvedic chef Divya Alter.

Use code AVANTI15 for 15% off any purchase at Divya’s.

Avoid mucus-producing foods.

Reduce or eliminate dairy, cold drinks, fried foods, and heavy sweets, which can increase Kapha and worsen congestion.

#4 - Prioritize rest and gentle movement.

Your body heals best when it feels safe and rested. Winter naturally invites more sleep and stillness, so don’t be afraid to lean into your desire for rest.

Try these winter rhythms:

Sleep longer.

Listen to your body’s internal cues. Go to bed earlier or linger in bed longer in the morning. Nap if your body wants to rest in the middle of the day.

Practice gentle movement.

Avoid overexertion when you’re sick. Instead, try slow yoga or stretching to keep lymph moving and your prana flowing.

Walk outside in nature.

Resist the urge to become completely sedentary in winter. Getting outside for even a short walk can lift your mood and support longevity. Go outside for at least 10 minutes in the morning to reset your circadian rhythm.

Reflect: what is your body asking for right now?

Ayurveda teaches us to listen deeply. Colds, congestion, and fatigue aren’t just inconveniences—they're your body’s way of whispering that something is out of balance. Maybe it’s asking you to rest more. To eat differently. To slow down.

So pause for a moment and ask yourself:
What’s one small shift I can make this week to support my winter wellness?

Maybe it’s starting your day with warm lemon water.
Or taking five extra minutes to breathe before bed.

If you’re looking for guidance with these seasonal shifts, I created something to help.
The Weekly Health Rx is a simple, supportive physician-led audio prescription I co-developed at Arvasi. It offers weekly, evidence-backed Ayurvedic guidance, tailored to your Dosha and the season—so you can feel better with small, meaningful changes.

No complicated routines. Just a few minutes each week to realign with your body, your rhythm, and what you need most right now.

You can learn more and sign up at MyArvasi.

May this winter be a season of deep rest, gentle healing, and reconnection—with yourself and the wisdom of your body.

Be well,