Begin Within: Reset Digestion and Rebuild Balance This Winter

Dec 29

Every January, there’s a collective impulse to start over — to reset, renew, and return to balance. As we reflect on the past year and look ahead to the new one, it is typical to create new intentions for a healthy lifestyle. To help us set those new intentions, we begin with awareness — of our body’s needs, our individual environment, and the subtle cues from nature that guide us toward equilibrium.

In Ayurveda, winter is a reflection of Vata (early winter) and Kapha (late winter) doshas— the qualities of dryness and coldness. During this time it is important to strengthen the digestive fire (agni) which can decrease during this time, nourish the tissues (dhatus) with healthy foods, and restore emotional calm, especially after the stimulation of the holidays. The body and mind naturally turn inward this time of year to feel grounded and reflective . If we align with nature’s rhythm, we allow deep healing to unfold — physically, mentally, and spiritually.

Why Digestion Matters More Than Ever in January

After weeks of celebration, irregular routines, and heavier foods, our digestive system often becomes sluggish, especially during winter when agni is naturally low. You may notice bloating, fatigue, congestion, or irregular appetite — signs that agni needs support.

In both modern science and Ayurveda, digestion is at the center of vitality. The gut doesn’t just process food — it communicates with the nervous system, immune system, and hormones that govern mood and energy.
When digestion is weak, inflammation increases and mental clarity declines.

The good news: small, intentional adjustments can help reset this internal fire.

Simple Daily Practices to Rekindle Your Digestive Fire (Agni):

Start your morning with warmth.
Drink a cup of hot water with lemon or a pinch of ginger to awaken metabolism. There are small studies that suggest warm water can increase gut motility, and inhaling the steam can clear a stuffy nose, but try it out and see how it makes you feel. Warm drinks, especially in the winter, can feel more comforting and nourishing.
Favor cooked, easy-to-digest meals.
This is not the season for raw salads or cold smoothies. Choose soups, stews, and kitchari (recipe in a previous blog), flavored with digestive spices like cumin, coriander, fennel, turmeric, and black pepper. There are numerous studies that support the use of spices to enhance the activity of our own digestive enzyme.
Eat with mindfulness.
Digestion begins in the mind. Sit down, take three breaths, and bring full attention to your food. Avoid screens and multitasking while eating. Try eating a meal or two in silence, one of my favorite practices for mindful eating.
Honor your body’s fasting rhythm.
Allow at least 12–14 hours between dinner and breakfast. Overnight fasting improves cellular repair and balances blood sugar. That being said, there is a subset of people (Vata) that may feel more calm with a warm cup of golden milk or a banana at night. Find what works for you.
Make lunch your largest meal.
The digestive fire is strongest when the sun is at its peak — around midday. A light breakfast and dinner help the body maintain balance. Eating more of your calories before 3pm helps you maintain better weight and blood sugar levels.

My Winter Self-Care Routine

Over the years, I’ve found that the simplest practices are often the most profound. I also can have a busy lifestyle so it’s important for me to pick practices that I can reasonably do each day, and build from there. It doesn’t serve me, or stick very well, to have lofty goals that take a lot of time.

Here’s what my own winter self-care routine looks like — gentle, sustainable, and guided by both clinical experience and Ayurvedic wisdom.

Morning: Grounding and Nourishment

I begin my morning with a few minutes of quiet reflection, five minutes of slow rhythmic breathing (in bed), and gazing at the morning light. This suits my Kapha nature.
I then do my morning oral hygiene with oil pulling, brushing, gargling, and cleaning my tongue. A drink of warm water and I’m ready for the day.
Application of a warming oil with energizing essential oils balances my nervous system and hydrates the skin. I use a blended oil with rosemary and eucalyptus to awaken me for the day.
Breakfast is light and warm, and dependent on my hunger level. Since I’m not always hungry in the morning, I often don’t eat right away which is supportive for my Kapha body.

Midday: Absorbing Light and Energy

Even in the cool months, I spend at least 10–15 minutes in sunlight to support vitamin D, mood, and circadian alignment.
Lunch is my most nourishing meal — most of my calories for the day. This took time for me to adjust, but planning ahead and having food readily available to prepare/heat up helped a lot. I sometimes enjoy a digestive tea as I’m preparing lunch (cumin-coriander-fennel) to aid my sluggish Kapha digestion.
Throughout the day, I do several practices to calm the nervous system from the activity of the day and to balance the senses. These practices can include slow breathing, Ayurvedic eye exercises or splashing cool water on my eyes (these practices create calm by activating the parasympathetic nervous system), gazing out at the trees/plants/sky.

Evening: Transition and Stillness

As the sun sets, I shift into quiet. Lights are dimmed; activity slows down.
I almost always watch the sunset, not just for a moment, but I watch the colors change over time, look for the moon, and gaze at the stars when they become visible.
Dinner is light — often a vegetable soup or kitchari.
Before bed, I do a quick journaling practice to release what is circulating in my mind, set intentions, and close with gratitude. I often quickly look at a few inspiring quotes or passages from a spiritual or inspirational book that I keep by the bedside.
I then lay down and focus on my breath as I drift to sleep.

The Deeper Lesson of the Season

This month isn’t about discipline — it’s about balance. Ask yourself what simple things you can do to align with the rhythms of nature and support you during this season, knowing those practices will change as the seasons change.
When we align our daily habits with the natural cycles of light, temperature, and digestion, we begin to experience health not as effort, but as flow.

Ayurveda teaches that health is not the absence of disease — it is the presence of harmony and wholeness.
Harmony between body and mind. Between rest and activity. Between doing and being. So we can experience the wholeness of who we really are.

Sheila Patel