As winter settles in, the weather across the nation is shifting rapidly. The arrival of this season brings a welcome respite from the summer heat, but it also introduces various health challenges. The months of November and December are particularly critical for our bodies, as temperatures can drop significantly. To cope with the cold, our bodies require additional energy and enhanced immunity.

Health professionals emphasize that adapting to the changing climate is crucial for preventing illness and maintaining overall well-being. Neglecting diet and lifestyle adjustments during this time can lead to issues such as colds, asthma, respiratory ailments, skin dryness, osteoarthritis, and persistent coughs.

To gain insights on maintaining health during this transitional season, we consulted an expert.

Naturopath Dr. Navdeep Joshi shares valuable advice: "Hemante Balvriddhashcha, Shariram Snigdhamishyate." This translates to the idea that while the digestive capacity of the body increases in autumn, it necessitates a diet rich in lubricants like ghee, oil, and fatty foods. The Vata dosha tends to rise during this period, and the cold, dry air can lead to dryness and stiffness in the body. Therefore, it is essential to consume warm, nutritious, and lubricated foods to maintain body warmth and balance the doshas.

Certain groups of people should exercise extra caution regarding their health during this season.

Elderly individuals, children, and pregnant women often have compromised immunity.

For those with asthma, bronchitis, or other respiratory issues, the cold and damp air can exacerbate their conditions.

Additionally, cold and humid conditions can hinder blood circulation in individuals with diabetes and hypertension, potentially causing fluctuations in blood sugar and pressure levels.

To promote health during this seasonal transition, it is advisable to include ghee, butter, sesame oil, mung beans, wheat, barley, millet, corn, chickpeas, peanuts, and various nuts in your diet. Foods that are warm, such as jaggery, sesame seeds, ginger, garlic, fenugreek, and dry ginger, are particularly beneficial during this time.

Among green vegetables, options like spinach, fenugreek, mustard seeds, bathua, radish, carrots, and turnips are excellent choices.
Meals such as milk, soup, porridge, sattu, curry, and light khichdi should be staples during this season.

Moreover, incorporating seasonal fruits like apples, guavas, pomegranates, papayas, oranges, and amla into your diet is highly recommended.

Start your day with lukewarm water on an empty stomach, or opt for lemon-honey water or basil-ginger tea. At night, drinking turmeric milk or Giloy decoction can be beneficial. Consuming sesame-jaggery laddus, Chyawanprash, a mixture of dates and khoya, and halwa with dry fruits is also advantageous.

During this season, it is wise to steer clear of cold beverages, ice cream, refrigerated water, and excessively fried, spicy, or sour foods. Fast food, packaged items, and artificial drinks should also be avoided. Additionally, refrain from staying up late and lying down immediately after meals. Smoking, alcohol consumption, and stress should be minimized.

Health experts advise that individuals with pre-existing conditions should adhere to their medication schedules and maintain regular consultations with their healthcare providers. Cold and heavy foods are not recommended for those with asthma, while diabetics should limit their intake of sweets and refined flour.

Individuals with respiratory issues must take additional precautions. It is advisable for them to avoid exposure to cold air, dust, and smoke. Practicing breathing exercises such as Bhastrika, Anulom-Vilom, Brahmari, and Ujjayi Pranayama in the morning and evening can be beneficial. Diabetic patients may also consider drinking bitter gourd-jamun juice or fenugreek water first thing in the morning.