As we step into the new year, it’s a perfect time to reflect on how we can live more consciously, focus on our health, and align ourselves with nature’s rhythms. In Ayurveda, the ancient holistic system of wellness, small daily habits—what we call dinacharya—are incredibly powerful in supporting our physical, mental, and emotional well-being.
With winter still in full swing, it’s important to adjust our routines to nurture our bodies and minds, keeping them balanced and vibrant during the colder months. I’ve put together 10 simple Ayurveda habits that you can start incorporating into your daily routine to support your health in the most practical, sustainable way. These habits are easy to implement, don’t require huge changes, and can help you feel more grounded, nourished, and energized.
1. Start Your Day with Room Temperature Water
One of the simplest and most effective ways to kickstart your metabolism in the morning is by drinking a glass of room temperature water right after you wake up. This helps to flush out toxins (ama) that may have accumulated overnight and rehydrates your body. It’s gentle on the digestive system and sets a nourishing tone for the day.
How to do it: Fill a glass with room temperature water and drink it slowly, taking a few moments to breathe and be present. You can add a squeeze of lemon for a touch of vitamin C or a pinch of Himalayan salt to help balance electrolytes.
2. Use a Tongue Scraper
In Ayurveda, the tongue is seen as a map of the body’s internal systems. Scraping your tongue in the morning helps remove toxins that have accumulated overnight, supports digestion, and improves oral health. It’s a small step but can make a noticeable difference in your overall vitality.
How to do it: After brushing your teeth, use a tongue scraper to gently scrape from the back of your tongue to the tip. Do this a few times and rinse your mouth with water after.
3. Eat Seasonally
Eating according to the seasons is a foundational Ayurvedic principle. During winter, the body needs warming, grounding foods that nourish and hydrate. Opt for seasonal vegetables, hearty soups, and warming spices that help combat the cold and provide deep nourishment.
Winter Tips: Incorporate root vegetables like sweet potatoes, carrots, and beets, as well as dark leafy greens like kale and spinach. Spices like cinnamon, ginger, cumin, and turmeric are warming and help to balance the cold, damp qualities of the season.
4. Walk 100 Steps After Dinner
A gentle walk after dinner helps to stimulate digestion, improve metabolism, and support healthy sleep. Ayurveda suggests walking 100 steps to aid in the proper digestion of your evening meal and prevent bloating or sluggishness.
How to do it: After finishing dinner, take a 5-10 minute walk at a comfortable pace. Focus on your breathing and enjoy the quiet of the evening. This practice also allows for a mindful moment to connect with yourself.
5. Practice Yoga Daily
Yoga is a powerful practice in Ayurveda that helps balance the body, mind, and spirit. In winter, when Vata dosha (the energy of air and movement) is predominant, grounding yoga poses that focus on stability and warming the body are especially beneficial.
Yoga Poses for Winter:
- Child’s Pose (Balasana): Helps to ground the mind and stretch the lower back.
- Mountain Pose (Tadasana): Strengthens and stabilizes the body.
- Bridge Pose (Setu Bandhasana): Opens the chest and hips, warming the body.
- Warrior I (Virabhadrasana I): Builds strength and warms the body.
How to do it: Follow your daily yoga plan (don’t forget that I publish a free Yoga Plan each month, available for download here!) and integrate these poses into your routine for a grounding practice.
6. Abhyanga (Self-Massage)
Abhyanga is a nourishing Ayurvedic practice that involves massaging the body with warm oil. It’s calming, moisturizing, and grounding, especially beneficial during the dry, cold months of winter when the skin tends to get dry.
How to do it: Choose a warm, soothing oil like sesame or almond oil. Gently massage the oil into your skin using circular motions, starting from your feet and working your way up. Spend extra time on areas like your joints and abdomen. Afterward, take a warm shower to remove excess oil and feel deeply nourished.
7. Incorporate Ginger into Your Day
Ginger is known for its warming and digestive properties. It’s an excellent herb to include in your winter routine to boost digestion, reduce inflammation, and support immunity.
How to do it: Start your day with fresh ginger tea or add ginger to your meals. You can also chew on a small piece of fresh ginger with a bit of honey for a warming, digestive boost after meals.
8. Go to Bed Early
Ayurveda places great emphasis on the importance of sleep, and getting to bed early is key to staying healthy. Sleep between 10 PM and 6 AM is considered the most restorative time for your body.
How to do it: Aim to wind down an hour before bed with calming activities such as reading, journaling, or gentle stretches. Turn off electronics and create a relaxing environment by dimming the lights.
9. Practice Breathwork (Pranayama)
Breathing exercises are an essential part of Ayurveda and yoga. During the winter months, when our energy levels might feel low, incorporating breathwork can help to rejuvenate the body, calm the mind, and strengthen the lungs.
How to do it: Try Nadi Shodhana (Alternate Nostril Breathing), which helps balance the mind and calm the nervous system. Sit comfortably, close your right nostril with your right thumb, inhale through the left nostril, and then switch to exhale through the right nostril. Repeat for 5-10 rounds.
10. Stay Hydrated with Herbal Teas
Drinking herbal teas throughout the day is a great way to support digestion and boost your immune system. In Ayurveda, warming teas are recommended to support balance during the colder months.
Winter Teas:
- Cinnamon and Clove Tea: Warming and supports digestion.
- Tulsi (Holy Basil) Tea: Strengthens immunity and reduces stress.
- Ginger and Lemon Tea: Warming, helps digestion, and supports respiratory health.
How to do it: Sip on these teas throughout the day, especially after meals, to help with digestion and keep your body warm.
I hope these practices inspire you to include them into your daily routine this year!
