Winter is on its way, and with it come the challenges of keeping our
bodies strong and resilient. Darker mornings and evenings, colder
temperatures and unsteady energy levels can make us feeling sluggish
– not to mention that weakened immune response to seasonal killer
bugs! After all, wellness experts globally are begging for us to return to
natural rhythms — eat seasonally and turn to food as our first line of
defence. Root vegetables aside, the winter larder continues to be
packed with a variety of foods that feed not just our bodies but also our
soul, from soothing herbal teas to vitamin-packed superfoods.
Eating with the Season
Winter offers an abundance of earthly produce meant by nature to fill us
up during the cold months. Root vegetables, like sweet potatoes, beets,
carrots and turnips offer up complex carbohydrates and that long-release
of energy which we love so much, and they are also stocked with
nutrients such as beta-carotene, iron and potassium. Combined with
these warming spices — ginger, turmeric, cinnamon and black pepper —
they turn humble things into potent allies of circulation and immunity.
Eating seasonally is also beneficial, so the body gets used to the
environment. The foods grown in the same climate that we live tend to
give us the nutrients that our bodies need most at any given time. “Citrus
fruits that ripen in the winter, for example, are very high in vitamin C,
which is a major immune-supporting nutrient that helps us fight off
infections and repair our tissues,” said Gaurav Raheja, Delhi-based
nutritionist and wellness coach. “Spinach and mustard greens also
contain high levels of both antioxidants and iron to help keep you sharp,
invigorated, and strong all winter long,” he added.
The Herbal Advantage
Herbal teas and infusions are another winter wellness staple. Tulsi (holy
basil), lemongrass, chamomile and echinacea teas warm the throat,
support digestion and relax the nervous system — essential when a
season presents both chill and stress. Warm, nourishing food is key to
Ayurveda, India’s ancient healing science, for balancing one’s dosha or body constitution. Classically prepared lentils with root veggies, ghee for
a heavy coating of whooliness and warmth, and a dash of asafoetida or
cumin to aid digestion are your classic Ayurvedic winter standbys.
There’s similar wisdom in Traditional Chinese Medicine (TCM), with its
emphasis on slow-cooked meals, bone broths and herbs such as
astragalus and ginger to boost Qi, the body’s life force. Both systems
counsel moderation and against too much cold or raw food in the winter,
as it can douse digestive fire and compromise immunity.
Expert Voices on Winter Wellness
Nutrition experts repeat these well-established practices with a
contemporary appreciation of how food supports the immune system.
“Your immune system is a web that loves consistent nourishment,” says
Dr. Radhika Kapoor, an integrative nutritionist from Indore.
Another health coach, Arun Mehta stresses on the benefits of
micronutrients as well. “Vitamin D levels tend to fall in winter due to
reduced sun exposure. Taking in fortified dairy, as well as time outside —
“even small breaks where you get a little sunlight exposure can add up,”
he adds. “Zinc, found in nuts, seeds and legumes is also critical in
helping your immune system fight winter infections.”
At the same time, there’s been a resurgence of kitchen remedies,
observes holistic health practitioner Dr. Priya Sethi: “Some simple rituals
like having a spoon of honey with turmeric, warm water with lemon or
adding some amla to your breakfast can do wonders. The secret is
consistency, not complexity.”
A Season to Rebalance
Winter health isn’t about making dramatic shifts but working with subtle
changes. Nature takes a short break and so should we — by eating
warm, comforting meals; getting plenty of rest; and incorporating
routines that are grounding to our minds and bodies.
Also Read:
7 Morning Rituals from Around the World
From Plate to Planet to Peace
City Life vs. Joint Health: How Urban Stress Is Hitting Our Bones
