6 Ayurvedic Tips for a Healthy Winter in the GCC
You might have noticed that even though we don’t experience super long and cold winters in the GCC, we are still affected by the winter months.
I’ve interviewed Tracey Burrows, a Certified Yoga Instructor and Ayurvedic Health Coach based in Bahrain, who explains that the Gulf’s winter is mostly a “vata” season (with sporadic rainy “kapha” days).
In Ayurveda the energy of vata is cold, dry, windy, rough and hard. Hence, the skin will tend to feel cold, hard and dry and we may experience dry cracking joints and cold hands and feet. Also, constipation increases as the dry weather affects the gastrointestinal tract and there’s often a general feeling lethargy during those chilly winter months.
Here are some of Tracey’s valuable tips on how to navigate the cold season and alleviate the increased vata symptoms.
1. Eat to Stay Balanced
The effect of food goes way beyond making us feel full and providing us with energy, it can also help us feel more balanced physically and mentally. Tracey shares a comprehensive overview on what to eat and what to avoid during winter.
As a general guideline, she recommends introducing foods that are warming, heating, moist, soft and grounding, focusing on sweet, sour and salty tastes.
Pick seasonal ingredients sourced locally or imported from nearby countries with relatively similar weather. Go for cooked food as opposed to raw, adding healthy fats and protein to your meals and consume more soups, one-pot meals and mushy foods, as they are easier to digest.
In terms of ingredients, consume more root vegetables and starchy produce such as beets, kohlrabi, carrots, white radish (mooli), pumpkin and squash, in addition to cold weather greens like winter cabbage, chard, beet greens, spinach and kale, as well as seaweed. Winter-suitable spices are cinnamon, ginger, cumin, salt, black pepper and vinegar (in moderation). Also, enjoy seeds, nuts and nut butters, as well as heavy sweet seasonal fruits like oranges and bananas.
For carbs and grains, opt for wheat, brown rice and oats and avoid buckwheat, millet, barley and white rice. For protein, opt for lentils, small beans, tofu, eggs and most meats.
And since 70% of our immune system defence is in the digestive system, consume fermented foods to support the gut microbiome, such as local “achar” and pickles as well as kimchi and sauerkraut if available.
Use unrefined sweeteners like honey and rich oils like ghee and sesame oil. For extra warmth, enjoy warm cups of spiced almond, cow, or goat milk, chai tea and “golden milk”.
In general, reduce bitter foods, since they are cooling and reduce hard, raw and dry foods like cold salads.
2. Moisturize, Moisturize, Moisturize
Oils don’t only lubricate the body internally, but they also work externally on our body, especially the skin enjoys oil nourishment from the outside. Tracey advises to practice a long and mindful morning self message using heated sesame or olive oil. For extra enjoyment, add an essential oil; rose, sweet orange, neroli, frankincense and myrrh are perfect for the season and are also mood enhancers.
You can also use the Ayurvedic “Nasya” oil to help support the immune system and ward off diseases and viruses. You’ll find this medicated oil in most ayurvedic shops and an easy way to use it is by simply applying it to the entrance of the ears and nostrils.
3. Practice Self Care & Exercise
Mindful movement can help you feel more grounded as well as introduce warmth gently. Opt for a grounding yoga practice, tai chi or qi-gong and enjoy mindful walks, dancing and breathing practices.
During this season, it’s also warm and nourishing to enjoy an ayurvedic massage in addition to steam sessions.
Tracey adds that it’s a good time, especially towards the end of winter, to practice cleansing and fasting, as they help rest the digestive tract and strengthen the immune system.
If you notice feelings of lethargy and feel quite cold, it is due to the body directing its metabolic resources more towards the digestive fire, so wrap up in warm clothes and enjoy warm drinks!
4. Herbal Remedies for You
A cold remedy that Tracey swears by is made by chopping some lemon and ginger, boiling them in water with a few cloves and letting the concoction steep for a while before drinking it (some honey may be added after it cools if you like).
For respiratory and sinus issues, cleanse with a neti pot or perform a steam inhalation, adding tea tree or eucalyptus oil.
You can also have a cup of golden milk before bed, made from your milk of choice, turmeric, ginger, cinnamon, some black pepper and a sweetener.
Chavanaprash is another useful Ayurvedic supplement that is sweet, healing and contains high amounts of vitamin C. Alternatively, you can consume amalaki (an Indian gooseberry that can be found fresh in most Asian grocery stores and in powder form), which has antiseptic and building qualities.
5. Enjoy Quality Sleep & Rest
Tracey says that the fastest way to damage the immune system is by not getting enough sleep. She recommends having a winding down ritual an hour before bedtime, which can include switching off screens, having a warm bath and reading a fun book.
If your body asks for more rest and sleep, allow yourself to relax. You may want to plan to reduce your schedule and also maintain a healthy balance between the temptation to spend active time outdoors (since it’s no longer scorching hot) and making time for the body to rest and rejuvenate.
6. Preparation is Key
To avoid feeling overwhelmed with making all these changes, Tracey recommends preparing two months ahead of time. When the weather begins to shift and becomes slightly cooler, you can start to gradually phase out foods and introduce more balancing foods and supplements. If you pay extra attention, you might also notice that your body will be guiding you naturally on what to avoid, what to eat and what it needs.
Learn more about Ayurveda and self care by connecting with Tracey Burrows:
Instagram @Mind_Body_Thrive