Hemanta Ritu: Early Winter in Ayurveda, Strong Digestion and Warmth

Hemanta is the early winter of the Ayurvedic year, running roughly from mid November to mid January in northern and central India. The air turns cold and crisp, the days shorten and, according to the classical texts, this is the season in which the body is at its strongest and appetite at its keenest. It is the third of the three seasons of visarga kala, the half-year when strength is said to return.

This page explains what the texts teach about Hemanta, how it is turned into modern habits, and where the tradition needs to be read with care, since the nourishing winter food it describes is not right for everyone. It describes a tradition and not a medical plan, and it makes no claim to prevent or treat any illness.

The season as the texts describe it

The Ashtanga Hridayam says that in Hemanta the cold air drives body heat inward, so that digestion becomes powerful, like a fire burning more fiercely when the wind is cold. The texts say that strength is greatest at this time, and that the body therefore has the capacity to digest heavy and nourishing food. They also warn that a strong digestion with nothing to work on is said to consume the body itself, so the person who goes hungry in winter, or eats too little, is described as wearing down.

In the doshic scheme, pitta is described as settling in this season after its disturbance in Sharad, and kapha, in the cold and damp, begins to gather, an accumulation that continues through Shishira. The overall pattern is set out in the ritucharya overview.

What the texts advise

Food. The classical advice is for nourishing, unctuous, warming food in the sweet, sour and salty tastes. Milk, ghee, sesame, jaggery, new grains, pulses, and thick soups are named, and meat soups for those who eat meat. A full meal at midday and food taken on time are emphasised. Teachers today favour warm, cooked meals, hot drinks and soups.

Oil and exercise. Oil massage (self-massage), vigorous exercise to the half-strength rule (exercise by dosha), and a warm bath are recommended, followed by sitting in the Sun. The texts describe fine powder massage and exercise as ways to keep the body from becoming heavy.

Warmth and shelter. Warm clothing, heavy blankets and fire, with rooms kept out of the cold wind, are described. Sleeping in a warm, closed room is advised, and so is staying away from cold drafts and cold water.

Sleep. Long winter nights make for more sleep, and the texts note that sleep at night is natural. Daytime sleep is generally discouraged outside the summer.

Turning it into modern habits

• Eat regular, warm meals, and do not skip them. Winter is a good time for soups, stews, porridge and cooked vegetables.
• Keep active outdoors in the daylight, wrapped warmly.
• Moisturise your skin after a bath. A plain oil or cream is a simple version of the traditional oiling.
• Keep your home warm but ventilated.
• Get plenty of sleep in the long nights, at regular times.
• Wear warm layers, including a hat, scarf and gloves.

What modern research says

The tradition of eating heartily and moving in winter has some overlap with ordinary advice. Staying active and eating regular, warm, balanced meals are sensible in the cold, moisturising helps dry skin, and dressing warmly protects people from cold-related illness. Some evidence suggests that people eat more in colder months, and many people gain a little weight in winter.

However, the nourishing foods the texts describe, ghee, sesame, jaggery, sweet and salty food, are high in saturated fat, sugar or salt. They are not suitable for everyone, particularly people with heart disease, high cholesterol, high blood pressure, diabetes or fatty liver, and they are not necessary for health. The claim that digestion is strongest in winter has not been shown in research.

Safety notes

• Heavy winter food. People with heart disease, diabetes, kidney disease, high blood pressure or high cholesterol, or who are overweight, should not simply increase ghee, sweet, salty or fatty food. Ask a doctor or dietitian.
• Sesame and milk allergies. Avoid these if you are allergic.
• Cold exposure. Chest pain, breathlessness or sudden effort in the cold can be dangerous in people with heart or lung disease. Take advice, and seek urgent help for chest pain.
• Heating safety. Open fires, charcoal heaters and gas heaters can cause burns, fires and carbon monoxide poisoning. Never burn charcoal or fuel in a closed room, and install a carbon monoxide alarm.
• Oil massage. Follow the cautions in the self-massage guide. Skin conditions, allergies and slippery floors are the main concerns.
• Older adults, babies and young children. They lose heat easily and are most at risk in the cold. Keep rooms warm and ask a doctor if they seem unwell.
• Winter low mood. If low mood, low energy or loss of interest last more than a couple of weeks, see a doctor.
• Do not change or stop any treatment because of winter advice.

Moving on

Hemanta leads straight into Shishira, the colder and drier late winter, with the junction described in ritu sandhi. In the Vedic year the winter solstice and the turn of the Sun northward fall in these weeks, and the panchang on the main Nidarshana Vedh site marks the dates. If your own winter is a different time of year, read living by the seasons outside India.

This page describes a tradition and is not medical advice. Please read the medical disclaimer, and see a doctor before changing your diet, especially if you have a health condition.

Frequently asked questions