yin principle and become more receptive, introspective, and storage-oriented. Cold, dampness (from rain or snow) and darkness drive us to ‘rug up warm’.


It is a time to soothe, protect, and heal our spirits; a time of rest, deeper meditation, and storing physical energy – yes, that means you may gain a little weight!


In our fat-phobic society, it seems a herculean task to remember that seasonal fluctuations in body weight are healthy, and normal. In Ayurveda, the kapha (the water


and earth principle) nature of winter predisposes us to disorders of excess mucus and congestion such as colds, ‘flu, pneumonia, bronchitis and pharyngitis. Consumption of warming foods and herbs that are dry, pungent, hot, bitter, and astringent will help balance kapha. Your local environment must be


considered. Although cold, damp winter is a kapha season, for some of us living in cold and windy climates, Vata (the wind principle) may be aggravated. Joints can get stiffer in winter, and if we allow the cold to leech into our bodies, poor circulation, aches and pains, arthritis, asthma and colitis may show up. In the Chinese system, the organs


ruled by water – the kidneys and bladder - are most vulnerable to imbalance during winter. Think of the dilemma you face when you need to pee in the middle of a freezing cold night – do you confront the cold or do you hold it in? There is a tendency to wait until morning to empty the bladder to avoid leaving the warmth of our beds. Holding in urine can predispose us to urinary tract infections and irritable bladders. Bitter and alkalinising foods and herbs help clear out these types of infections (1). Both TCM and Ayurveda place an


emphasis on bitter foods during winter, as these promote a sinking, centring quality that heightens our capacity for storage. These foods cool the exterior of the body and bring body heat deeper and lower; with a cooler body surface,


we notice the cold less. Salty foods, too, are suggested in TCM, for this reason. With this in mind, here are my top


tips for creating health this winter, and ensuring you greet September with stores of strength and vitality. Warming, pungent foods and


herbs. Cook foods longer, at lower temperatures, and with less water. Roasting, stewing, and slow cooking are ideal cooking methods. Focus on eating warm, cooked, slightly oily, well-spiced foods.


nutmeg and black pepper in water. Boil it up, strain and add a little honey and milk of your choice to retain inner body warmth and bring delight to a dark, cold winter’s night. Bitter, astringent foods. The most


common bitter foods are actually combinations of bitter and other flavours, and include rocket, cos lettuce (especially the outer leaves), watercress, celery, asparagus, alfafa, rye, oats, quinoa and amaranth. Strong doses of bitter food are not needed except in the case of certain imbalances, but “small, regular amounts in winter nurture deep inner experiences and preserve joy in the heart” (1). A side of steamed winter green leafy vegetables such as kale, celery, and broccoli, with a little butter, salt and lemon juice adds nutrients and balance to any meal. Dried beans and lentils are astringent, as are cauliflower and tea. Salty foods include miso, soy sauce,


seaweeds, Celtic sea or Himalayan rock salt, olives, and capers.


Salt is already overused in the typical Western diet, while we get nowhere near enough bitter foods. Small amounts of salty foods have a strong effect; so use them respectfully.


Warm, hearty soups, whole grains, and roasted nuts are nourishing wintertime foods.


Hearty, warming vegetables like radishes, cooked spinach, onions, carrots, and other root vegetables are generally well received this time of year, as are warming, pungent herbs such as ginger, garlic, and chilli. I keep a pot of caffeine-free chai tea on the stove, containing cinnamon, cloves, cardamom,


Be careful not to eat too much meat, mucus-forming dairy, greasy food, and refined carbohydrates, which all aggravate acidic conditions such as gout and arthritis. The heartier quality of winter foods should come from longer cooking times, high quality produce and legumes, low GI whole grains, and meats such as slow cooked chicken, turkey, venison, rabbit, and poached or hardboiled eggs, if you eat animal foods. Drink plenty of water. Aim for around


eight 240mL glasses of clear fluid (water or herbal teas) per day. When it’s cooler we tend to forget that our bodies are 50-65% water, and that we need to keep our fluid intake up. Foods and herbs that support


the kidneys and bladder, especially if you are prone to urinary tract infections. Like many animals, in winter we spend more time in bed,


JULY 2016 19


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