Winter’s long nights and chilly weather can trigger feelings of sadness and low energy in many, often referred to as the “winter blues” or Seasonal Affective Disorder (SAD). While the exact cause remains unclear, a lack of sunlight exposure is believed to be a significant contributing factor.
Symptoms of winter depression often include overeating, cravings for carbohydrates and sweets, and subsequent weight gain.
Ancient Ayurvedic practices offer holistic remedies for SAD, emphasizing seasonal adjustments in diet and lifestyle. Ayurveda recognizes winter as Hemanta and Sisira ritu, spanning from mid-November to mid-March. During this period, the body’s strength and digestive capacity typically increase, leading to heightened hunger. This is attributed to increased body fire supported by vata, which tends to accumulate due to the cold and dryness of the environment.
Individuals with a predominantly vata constitution are particularly susceptible to winter depression, potentially exacerbated by the longer nights.
While light therapy is a conventional treatment, Ayurveda suggests natural sunlight exposure or, if unavailable, spending time near a fireplace. Maintaining a well-lit home can also help alleviate symptoms.
Regular exercise like yoga, along with Ayurvedic oil massage (abhyanga) to the body and head (moordha taila), are highly recommended. Ayurveda also suggests maintaining elevated moods through social interaction and activities to keep the body warm.
Connecting with supportive friends can uplift spirits, and spending time outdoors, when possible, can maximize sunlight exposure.
Practicing relaxation techniques such as meditation, massage, listening to calming music, and laughter can also be beneficial.
Here are some Ayurvedic tips to prevent and reduce the intensity of winter-related mood changes:
1. Maximize sunlight exposure, or sit near a fireplace if sunlight is limited.
2. Massage your body with vata-balancing herbal oil (abhyanga), paying special attention to the head (moordha taila).
3. After the oil massage, take a hot water bath. Use a mixture of yellow gram (channa), green gram (moong), and fenugreek seeds (methi) flour as a gentle herbal scrub to remove excess oil without stripping the skin’s natural oils.
4. Consume warm soups.
5. Favor vata-balancing foods like wheat, oil, corn, black gram, and jaggery.
6. Incorporate sweet, sour, and salty tastes into your diet.
7. Use warm water for all daily activities.
8. Use thick blankets and sheets made of cotton, silk, or wool for warmth.
9. Always wear footwear to insulate your feet.
10. Nurture relationships by spending time with loved ones.