How to Nourish Your Body During Winter

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Explore practical strategies from Ayurveda, Chinese medicine, and Western traditions to nourish your body during winter. Discover tips for seasonal eating, immune support, and holistic wellness to stay healthy and vibrant throughout the colder months and avoid the winter blues.

Nourish Your Body During Winter Tips

With colder temperatures, winter brings a shift in our bodies’ needs. As the temperature drops and the days grow shorter, our bodies require different nourishment to thrive during this season. Navigating the winter months with a focus on nourishing our bodies is crucial for maintaining health and well-being. In this comprehensive guide, we’ll explore various strategies and tips to ensure your body receives the essential nutrients it needs to flourish during the winter season.

“When we adjust our diet and lifestyle to match the season, health-promoting digestive microbes dramatically change. Winter microbes support balanced immunity, digestion, mood, energy, blood sugar, weight, sleep – and much more. Winter is also associated with the qualities of ‘Vata,’ which are cold, air, dry and light. To stay balanced, focus on food and activities that are warm, moist, heavy, and oily.”

– John Douillard

The body needs special nourishment and care during the winter.

Winter is the dark and cold season of the year. It is a time to go inward, reflect, slow down, nourish the soul, and support immunity. According to Ayurveda, winter is associated with the flow, water, tranquility, restoration, and rest. Water in the body is associated with tears, blood circulation, bladder, and kidney. In winter, everything slows down and saves energy while some animals hibernate. Humans conserve energy and build strength as a prelude to spring.

According to Chinese Medicine, winter is associated with the most Yin aspect (slow, dark, inward energy) kidney, which holds our most fundamental energy.

“The kidneys contain the root energy of all your organs and spark the energy of the whole body.”

Harmonizing ourselves with the season helps you be healthier and prevent diseases, so nourishing the kidneys is one of the most important things you can do during winter. Hyperactive kidneys inhibit the heart, which leads to palpitations, cardiac pain, limb coldness, and fatigue.

To keep the kidneys healthy, you should keep them warm and well-hydrated. I remember my grandma used to say, “ Wear your jacket and cover your kidneys when you go outside so, so the wind and cold are not going to hit your kidneys,” – that is one of the worst things you can do during the winter. During winter activities, make sure to keep your lower back warm.

Simultaneously, it would be best to drink plenty of liquids to cleanse the bladder and kidney and avoid ice water, which can be too cooling.

During the winter in Chinese Medicine, Ayurveda, and in my country, Poland, seasonal eating is essential. 

Eating according to the seasons helps us be in harmony with nature and the environment, and it helps us adapt to changes in season and stay healthy. The fundamental principle is “nourishing yang in spring and summertime and nourishing yin in autumn and wintertime.”

We want to focus on cooked foods for their warming effects during winter and eat fewer raw salads, smoothies, and other uncooked dishes.

We want to favor root vegetables, winter fruits, cooked whole grains, and warming spices for their balancing and grounding effects during the colder months.

During the winter, our body will appreciate warming foods like hearty stews and soups, whole grains and roasted nuts, roasted vegetables, or steaming cups of ginger or cinnamon tea. To further support the kidney, eat red adzuki beans, black beans, kidney beans along with lots of seaweed (nori, dulse, arame, etc.) and steamed or wilted dark leafy greens.

Eating more food with bitter flavors is preferable and going easy on the salt(unless it is a Celtic or Himalayan salt) promotes a healthy heart and reduces the kidney’s workload. A moderate amount of salty food can help nourish the kidneys but remember that excessive salt damages them.

Foods with bitter flavors include apricot, asparagus, celery, cacao, tea, grapefruit, hops, kohlrabi, lettuce, radish leaves, kale, vinegar, and wine.

Seafood is an excellent source of protein at this time of the year. We should consume an appropriate amount of high-protein food and fats. Grass-fed beef, Bison, goose, mutton, eggs, duck, rabbit meat, wild game, yam, winter squashes, sesame, glutinous rice, dates, longan, mushrooms, leek, and nuts are great for a wintertime menu.

Remember everything has to be balanced – eating too many high-calorie foods during the winter can cause excessive heat to accumulate in the stomach and lungs. Because of that, they may experience bronchitis, skin problems, peptic ulcers, and sore throats. That is why you need to balance high-calorie food with a certain amount of cold, fresh dishes and water in winter.

During the wintertime, our appetite increases, and our metabolism slows down so our bodies can absorb more nutrients. We can use herbs such as wolfberry, ginseng, medicinal mushrooms, angelica, and astralagus to energize our body.

We conserve energy during winter; we need to get good quality sleep, but that doesn’t mean we should not do anything! Let’s keep the regular exercise and even go on a walk on the nice crispy morning.. When we observe the water that moves downhill, we should choose the least resistance path and practice fluid movement. Yoga, qigong, Tai chi, and dance are lovely practices for the cold months.

Winter is a fantastic time to pay attention to your dreams because of the associated introspection and receptivity. Write your goals in your dream journal and try to process them.

As I mentioned, paying attention to one element at a time is an excellent way to begin noticing their effects. Ultimately though, it is advised to balance all five elements within the body because they work together in a dynamic, rich, and complex system.

Finding more balance will help you to feel better and be more vibrant.

Understanding Winter Nutrition Needs

Before delving into specific strategies, it’s essential to understand the body’s nutritional needs during winter. Several factors contribute to these needs:

Temperature Regulation: During colder months, our bodies work harder to maintain internal temperature, increasing energy expenditure.

Immune Function: Winter is often associated with an uptick in colds, flu, and other illnesses. Proper nutrition plays a vital role in supporting the immune system.

Seasonal Foods: Winter brings a bounty of seasonal fruits, vegetables, and other produce that offer unique nutritional benefits.

With these considerations in mind, let’s explore how to nourish the body effectively during winter.

Chinese medicine:

The approach to nourishing the body during winter is deeply rooted in the principles of balance, harmony, and adapting to the seasonal changes. According to traditional Chinese medicine (TCM), each season is associated with specific elements, organs, emotions, and foods. Winter corresponds to the Water element, which governs the kidneys and bladder. The kidneys are considered the foundation of vitality and play a crucial role in maintaining overall health, particularly during the colder months when our bodies require extra support.

Here are some key principles and practices from the perspective of Chinese medicine to nourish the body during winter:

Warm and Nourishing Foods:

• In TCM, winter is a time to focus on consuming warm, cooked foods that nourish the body’s Qi (vital energy) and Yang (warmth).
• Incorporate foods such as soups, stews, steamed vegetables, whole grains, and warming spices like ginger, cinnamon, and cloves into your diet.
• Bone broths made from animal bones or medicinal herbs are highly valued in Chinese medicine for their nourishing properties, particularly for the kidneys.

Support the Kidneys:

• The kidneys are considered the root of vitality and play a vital role in regulating the body’s energy, metabolism, and reproductive health.
• Foods specifically supporting kidney health include black beans, seaweed, walnuts, black sesame seeds, and dark leafy greens like kale and collard greens.
• Herbal teas from warming herbs like cinnamon, astragalus, goji berries, and Rehmannia root can also help nourish the kidneys and promote overall vitality.

Balance Yin and Yang:

• In Chinese medicine, winter is associated with the Yin aspect, representing cold, darkness, and energy conservation.
• It’s essential to balance the Yin and Yang energies in the body during winter by nourishing the Yang (warmth) while protecting and nurturing the Yin (nourishment).
• Incorporate foods with warming and nourishing properties, such as lamb, chicken, quinoa, sweet potatoes, and winter squash.

Harmonize with Nature:

• Aligning with the rhythms of nature is a fundamental principle in Chinese medicine.
• During winter, adopting lifestyle practices that conserve energy is beneficial, such as getting more rest, practicing gentle exercises like Tai Chi or Qigong, and spending time in quiet reflection.
• Embrace activities that promote inner cultivation, such as meditation, journaling, and connecting with loved ones.

Stay Hydrated with Warm Beverages:

• In TCM, cold beverages are generally avoided, especially during winter, as they are believed to weaken the digestive fire and impair circulation.
• Instead, use warm beverages like herbal teas, ginger tea, bone broth, and warm water with lemon to stay hydrated and support digestion.
• Avoid excessive consumption of caffeine and alcohol, as they can deplete the body’s Qi and disrupt the balance of Yin and Yang.

Protect Against Wind and Cold:

• In Chinese medicine, exposure to cold and wind is believed to weaken the body’s defenses and contribute to illness.
• Dress warmly, mainly covering the lower back and neck, considered vulnerable areas in TCM.
• Use warming herbs like cinnamon, ginger, and cloves in cooking and consider wearing moxibustion or herbal patches on acupuncture points to enhance circulation and immunity.

By embracing the principles of Chinese medicine and incorporating these practices into your daily life, you can support your body’s natural ability to thrive during the winter season, maintain balance, and cultivate vitality from within. Remember that individual constitution and imbalances may vary, so it’s essential to consult with a qualified TCM practitioner for personalized guidance and recommendations tailored to your unique needs.

Ayurveda

The traditional system of medicine originating from ancient India, nourishing the body during winter involves aligning with the principles of the doshas (bio-energies) and adapting our diet and lifestyle to maintain balance and harmony. Winter is typically associated with the Vata dosha, characterized by cold, dryness, and movement qualities. To counterbalance these qualities and promote optimal health during the winter season, Ayurveda offers several key strategies:

Emphasize Warming and Nourishing Foods:

• Ayurveda recommends consuming warm, cooked foods that are grounding, nourishing, and easily digestible during winter.
• Incorporate seasonal fruits and vegetables such as root vegetables (carrots, sweet potatoes, beets), winter squashes (butternut squash, pumpkin), and cooked greens (kale, spinach).
• Include warming spices and herbs like ginger, cinnamon, turmeric, cumin, and black pepper in your meals to stimulate digestion and enhance circulation.

Favor Hydrating and Lubricating Foods:

• Winter’s cold and dry weather can lead to dehydration and imbalances in the body’s moisture levels.
• Stay hydrated by drinking warm fluids such as herbal teas, hot water with lemon, and ginger tea throughout the day.
• Incorporate healthy fats into your diet to lubricate the tissues and support moisture balance. Examples include ghee (clarified butter), sesame oil, coconut oil, and avocados.

Support Digestive Fire (Agni):

• Strong digestion is crucial for assimilating nutrients and maintaining overall health, especially during winter when digestion may become sluggish.
• Eat regular meals at consistent times and avoid overeating, which can overwhelm the digestive system.
• Kindle your digestive fire by sipping warm water with ginger or lemon before meals and incorporating digestive spices like cumin, coriander, and fennel into your cooking.

Practice Abhyanga (Self-Massage) with Warm Oils:

• Abhyanga, or self-massage with warm oils, is a deeply nourishing practice in Ayurveda that helps moisturize the skin, calm the nervous system, and promote circulation.
• Before showering, massage your body with warm sesame oil or coconut oil, paying attention to the joints and areas prone to dryness.
• Allow the oil to penetrate the skin for 10-15 minutes before rinsing off in a warm shower.

Engage in Grounding and Calming Activities:

• Winter’s Vata energy can contribute to feelings of anxiety, restlessness, and insomnia.
• Cultivate a sense of grounding and stability through yoga, meditation, gentle exercise, and spending time in nature.
• Create a warm and cozy environment at home with soft lighting, warm blankets, and calming aromas like sandalwood, lavender, or cedarwood.

Maintain a Regular Routine:

• Establishing a consistent daily routine is essential for stabilizing Vata and promoting balance during winter.
• Wake up and go to bed at the same time each day, eat meals at regular intervals, and incorporate self-care practices such as meditation, yoga, and pranayama (breathwork) into your daily schedule.

Protect Against Cold and Wind:

• Ayurveda advises protecting the body from exposure to cold, windy weather, which can aggravate Vata dosha and compromise immunity.
• Dress warmly in layers, covering the head, ears, and extremities to retain body heat.
• Practice Nasya, or nasal oiling, by applying a few drops of warm sesame oil or ghee to the nostrils to moisturize and protect the nasal passages from dryness and irritation.

By following these Ayurvedic principles and incorporating nourishing foods, self-care practices, and lifestyle routines tailored to your constitution and seasonal needs, you can support your body’s natural ability to thrive and maintain balance during the winter months. As always, consult with an Ayurvedic practitioner for personalized guidance and recommendations based on your individual constitution and health goals.

In Western Cultures:

Nnourishing the body during winter often involves a combination of traditional dietary practices, seasonal foods, and lifestyle habits that prioritize comfort, warmth, and well-being. While Western approaches may not have the same philosophical underpinnings as Eastern systems like Ayurveda or Chinese medicine, they still offer valuable insights into supporting health and vitality during the colder months. Here are some key aspects of nourishing the body in the Western context:

Seasonal Eating:

• Many Western cultures embrace seasonal eating by incorporating locally grown fruits, vegetables, and other produce into their diets during winter.
• Winter vegetables such as Brussels sprouts, cabbage, kale, winter squash, and root vegetables are staples in many Western cuisines and offer abundant nutrients and flavors.
• Traditional dishes like hearty soups, stews, casseroles, and roasts are popular during winter, providing warmth, nourishment, and comfort.

Holiday Traditions:

• Winter holidays in Western cultures often center around food, family gatherings, and festive traditions.
• While holiday meals may be indulgent and rich, there’s also an emphasis on sharing meals with loved ones, creating cherished memories, and enjoying the pleasures of food.
• Incorporating healthier alternatives and mindful eating practices during holiday celebrations can help maintain balance and prevent overindulgence.

Comfort Foods and Healthy Diet:

• Winter is a time for hearty, comforting, and nutritious foods that provide warmth and satisfaction.
• Comfort foods like macaroni and cheese, mashed potatoes, chili, lasagna, and baked goods evoke coziness and nostalgia.
• While these foods may be higher in calories and carbohydrates, they can still be enjoyed in moderation as part of a balanced diet.

Vitamin D Supplementation:

• In many Western countries, where sunlight exposure is limited during winter months, vitamin D supplementation is common to support bone health, immunity, and overall well-being.
• Since sunlight is a primary source of vitamin D synthesis in the body, use vitamin D supplement that will help prevent deficiencies and mitigate the effects of seasonal affective disorder (SAD) associated with reduced sunlight exposure. I like to use cod liver oil for vitamin D supplementation.

Winter Sports and Activities:

• Engaging in outdoor activities like skiing, snowboarding, ice skating, sledding, and snowshoeing is popular in regions with snowy winters.
• Winter sports provide opportunities for physical activity, fresh air, and enjoyment of the natural environment, contributing to overall health and well-being.
• Indoor activities such as yoga, Pilates, and group fitness classes also offer ways to stay active and maintain fitness levels during the winter months. Keep up the good habits!

Hydration:

• While cold weather may reduce thirst perception, staying hydrated is still essential for overall health and well-being. Make sure you are drinking plenty of water with liquid minerals.
• In addition to drinking water, warm beverages like herbal teas are popular choices for staying hydrated and providing comfort during winter.

Immune Support:

• Supporting immune health is particularly important during winter when colds, flu, and other respiratory illnesses are prevalent.
• Western approaches to immune support may include consuming vitamin-rich foods, taking immune-boosting supplements like vitamin C and zinc, practicing good hygiene, and getting vaccinated against the flu. Make sure that you get quality of sleep.

Incorporating these Western traditions, dietary practices, and lifestyle habits can help nourish the body, support overall health, and enhance well-being during the winter season. Balancing indulgence with moderation, embracing seasonal foods, and prioritizing activities that promote physical and emotional wellness are key aspects of nourishing the body in the Western context.

In conclusion, nourishing the body during winter encompasses a holistic approach integrating principles from various cultural and medical traditions. Whether drawing from Eastern philosophies like Ayurveda and Chinese medicine or embracing Western dietary practices and seasonal traditions, the overarching goal remains to support the body’s health, vitality, and well-being during the colder months.

From prioritizing nutrient-dense foods and staying hydrated to incorporating warming spices, engaging in seasonal activities, and supporting immune health, there are numerous strategies to nourish the body effectively during winter. By aligning with the rhythms of nature, adapting our diet and lifestyle to seasonal changes, and embracing practices that promote balance and harmony, we can optimize our health and thrive during the winter season.

Ultimately, to nourish your body during wnter lies in listening to our bodies, honoring our unique needs, and cultivating a mindful approach to nourishment that fosters resilience, vitality, and a sense of well-being. Whether enjoying a bowl of hearty soup with loved ones, savoring the warmth of a cup of herbal tea, or relishing the joy of winter sports and outdoor activities, let us embrace the opportunities for nourishment that winter offers and emerge with renewed energy and vitality as spring approaches.

TOP SEASONAL VEGETABLES FOR WINTER:

Enjoy these veggies cooked, preferably in a healthy fat like coconut oil, olive oil, or ghee:

Acorn squash

Artichoke hearts

Beets

Brussels sprouts

Carrots

Leeks

Onions

Pumpkin

Turnips

Winter squash

TOP SEASONAL FRUITS FOR WINTER:

Enjoy these fruits, preferably warmed or cooked.

Citrus fruits

Apples

Cranberries

Dates

Prunes

Figs

Grapefruit

Lemons

Limes

Oranges

Pineapples

Tangerines

Try incorporating more of these foods into your regular eating routine. Look for recipes that feature these ingredients, or swap them out for some of the non-seasonal foods that you might be currently. 

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