As the temperature drops and the aroma of roasted peanuts and hot soups fills the air, winter invites us to pause, cozy up, and care for ourselves in a deeper way. This season may chill the air, but it’s also nature’s reminder to slow down, nourish our bodies, and build resilience.
Winter is more than just a change in weather — it’s a shift in metabolism, mood, and energy. Your body needs warmth, grounding foods, and immunity-boosting nutrients to stay strong. Here’s your complete guide to eating and caring smartly through the winter months.
Warm Up from Within: Winter Foods
As the chill sets in and cozy blankets come out, our bodies crave warmth, nourishment, and a little extra care. Winter brings not just shorter days and cool winds but also changes in metabolism, immunity, and mood. The secret to thriving this season lies in what you eat and how you care for yourself.
Eat Seasonally, Stay Nourished
Winter is nature’s reminder to slow down and nourish deeply. Local and seasonal foods are packed with the nutrients your body needs during colder months.
1. Root Vegetables:
Carrots, sweet potatoes, and beetroots are rich in beta-carotene and antioxidants that boost immunity and improve skin health. Roast them or turn them into hearty soups.
2. Whole Grains & Millets:
Ragi, bajra, and jowar are warming grains that provide sustained energy, balance blood sugar, and strengthen bones. Swap your regular rotis with these traditional options.
3. Seasonal Fruits:
Oranges, amla, guava, and pomegranates are packed with Vitamin C—essential for fighting winter colds and keeping your skin glowing.
4. Warming Spices:
Cinnamon, turmeric, cloves, black pepper, and ginger improve circulation and digestion. Start your day with a cup of haldi doodh (turmeric milk) or ginger tea to stay warm and fight infections.
5. Good Fats:
Incorporate nuts, seeds, ghee, and avocados. They help retain body heat, improve skin texture, and support hormone balance.
Skincare & Self-Care Rituals
Winter self-care goes beyond food—it’s about nurturing your skin, mind, and body.
1. Oil Massage (Abhyanga):
A warm oil massage before your bath improves circulation, relaxes muscles, and gives your skin a natural glow.
2. Gentle Exfoliation:
Use natural scrubs like oat or coffee mixes once a week to remove dead skin.
3. Herbal Steam:
Inhale steam infused with eucalyptus or mint to keep sinuses clear and skin fresh.
4. Lip & Hand Care:
Coconut oil or ghee works as a natural balm to prevent chapping.
5. Early Nights, Warm Thoughts:
Winter is the perfect time to catch up on rest. Aim for 7–8 hours of sleep to allow your body to repair and rejuvenate.
Strong Kids, Warm Hearts: Winter Immunity Boosting Tips for Children
As winter sets in, the drop in temperature often brings along sniffles, coughs, and colds— especially in little ones. Children are more vulnerable during this season as their immune systems are still developing. But with the right foods, habits, and care, you can keep your child healthy, happy, and full of energy throughout the chilly months.
1. Feed Them Warm, Nourishing Foods
Winter demands energy and warmth. Replace cold, processed snacks with seasonal, wholesome meals that build strength and resilience.
Add these immunity foods to your child’s plate:
Soups & Stews: Made with carrots, pumpkin, beetroot, and lentils—comforting and nutrient-dense.
Millets & Whole Grains: Ragi, bajra, and jowar keep the body warm and provide essential minerals.
Ghee & Nuts: A spoon of ghee in meals or a handful of almonds, walnuts, and cashews provides healthy fats for warmth and brain development.
Jaggery: A natural sweetener that boosts haemoglobin and improves digestion. Try jaggery laddoos with sesame or peanuts.
Fruits Rich in Vitamin C: Oranges, guava, amla, and pomegranates strengthen immunity and keep colds away.
2. Warm Drinks to Soothe and Protect
Keep your child hydrated even in cold weather. Instead of cold water, offer lukewarm herbal drinks.
3. Strengthen Gut Health — The Root of Immunity
A healthy gut equals a strong immune system. Give curd or buttermilk during the day to balance gut bacteria.
Include homemade pickles or fermented kanji (in small amounts).
Add fibre-rich veggies and fruits to aid digestion.
4. Let Them Play Outdoors
Sunlight is a natural source of Vitamin D—vital for strong bones and immunity. Encourage morning playtime or walks in the sun. Fresh air improves lung function, mood, and metabolism.
Top 5 Herbal Drinks for Winter
- Cinnamon-Clove Tea: Improves blood flow and relieves colds.
- Lemon-Honey Water: Supports immunity and detoxification.
- Ashwagandha Milk: Reduces stress and improves sleep.
- Fennel-Cardamom Tea: Aids digestion after meals.
- Ginger-Tulsi Infusion: The ultimate anticold drink.
Winter reminds us to slow down, nourish deeply, and care for ourselves from within.
With the right foods, mindful routines, and a little warmth in every choice, this season can be one of healing, balance, and renewal.
Embrace the chill and let your inner glow keep you warm.
Dt. Rajlaxmi Bandodkar
Functional Medicine Nutrition Expert
Arogya Vihara — Essence of Pure Nutrition
Clinic Address:
Shop No. 1, Mahalaxmi Residency, Tisk, Ponda
Shop No. 3, Lucy Apartments, Aquem, Margao, Goa
Tel: 9404312057
