The Winter Blues, referred to as Seasonal Affective Disorder (SAD), is a mood disorder characterized by feelings of sadness, fatigue, and low energy during the winter months. This condition is triggered by reduced sunlight exposure, while residing in more northern latitudes, experience major depressive episodes during the winter when days are significantly shorter and periods of darkness more prolonged; which affects the body’s internal clock (circadian rhythm) and serotonin levels, leading to depressive symptoms.
People with winter blues may experience changes in sleep patterns, overeating, social withdrawal, and a lack of motivation or interest in usual activities. Although typically milder than clinical depression, the winter blues can still significantly impact one’s quality of life. Conversely, there is a marked reduction or absence of depressive episodes in latitudes where the environmental light/ dark cycles are not as extreme. Controlled treatment studies, using intense white light (>2000 lux) presented at a specified time during the day and for a precise period of time, have proven to be therapeutically effective in some patients with this syndrome.
Understanding Winter Blues in Ayurveda
During Hemant Ritu , Vata is characterized by its Ruksha(dry) and Shita (cold) qualities in the environment, while the sun’s intensity remains mild. According to the principle of ‘यत् पिण्डे तत् ब्रह्माण्डे’ the same Rukshta is reflected within the body. As a result, Vata becomes aggravated. Another reason for increased Vat is in turn increases the digestive fire (Koshthagni) due to the Avarodha(obstruction) of the Srotasa (body’s channels). This leads to the depletion of Rasa Dhatu, further intensifying the Vata imbalance and manifesting as Vata-related disorders, such as the winter blues.
During the winter season, while Jatharagni increases, Dhatvagni (tissue metabolism) decreases due to reduced metabolic activity in the orbital frontal cortex and the left inferior parietal lobe, which can contribute to the onset of winter blues.
To prevent winter blues, it is essential to adopt a nutritious diet and make appropriate lifestyle changes that promote overall well-being.
Ahara (Diet)
To prevent winter blues, we should consume a Snigdha (unctuous) diet, with a focus on Madhura (sweet), Amla (sour), and Lavan(salty) Rasas. The diet should be warm, nourishing, and prepared with ghee and oils for added benefit. During this season it is also advised to consume dishes prepared from things like Tila (sesame), Masha (black gram), Shaka (green leafy vegetables), and Dadhi (curd). For example, ‘Adadiya’, a traditional dish consumed during winter, has been part of our diet since ancient times. Preparations made from Ikshu Vikriti (sugarcane) and Shali (rice) are also beneficial. Moreover, it is recommended to consume Navina Anna (freshly harvested grains) due to their Guru (heavy) properties, which make them particularly suitable for this season.
Vihar (Daily Routine)
Sarvang Lepa & Avagahan: Apply Agaru Lepa all over your body, as Agaru is Snigdha (unctuous) and Ushna (warm) in nature. Additionally, use Dhupan with Kumkum or Agaru on your body. Before bathing, apply Vata Shamak (pacifying) oil all over your body. After applying the oil, take a bath using lukewarm water or any Kasaya with Vataghna properties.
Murdhani Taila:
To prevent mood disorders, Acharya has recommended the use of Murdhani Taila, which is classified into four types: Shiro Abhyanga, Shirodhara, Shiro Pichu, and Shiro Basti. You can select the most suitable type based on your individual needs. We all know that Shirodhara is highly effective in managing stress and anxiety, as it helps calm and balance the nervous system. Additionally, therapies like aroma therapy are also beneficial for reducing stress by soothing both the nervous and endocrine systems, promoting a sense of tranquility and overall well-being. These treatments not only relax the mind but also restore balance to the body, making them ideal for managing stress-related disorders.
Nidra:
Nidra (sleep) helps in curing mood disorders by restoring the balance of Vata and Pitta doshas, which are often aggravated in such conditions. Adequate sleep rejuvenates the nervous system, reducing stress and anxiety. This promotes emotional stability and mental well-being.
While sleeping, we should use blankets such as Pravaar, Ajin, Kaushey, and Pravenika, which have a Ushna (warm) nature, as they help in balancing Vata. Additionally, it is important to avoid Laghu Aahaar (light meal), Pravata Sevan (headwind), Pramit Ahar (minimal food intake), and Udamantha (sattu) during this time.
Connection with Nature:
Sunlight Exposure: Ayurveda emphasizes connecting with nature. Spending time outside during daylight hours helps in balancing the body’s natural rhythms and boosts serotonin levels, reducing the effects of SAD.
Grounding Practices: Walking barefoot on the earth, even for a few minutes, helps ground Vata energy and brings balance.
Conclusion
Ayurveda offers a holistic approach to not only managing but also preventing the winter blues through diet, lifestyle, and mindfulness practices. Encourage a proactive mindset in embracing the cold season by nurturing the body, mind, and spirit with warmth.