Warming Up the Winter - Indian Practices to Keep You Nourished, Grounded & Cozy

For many of us in the Indian diaspora, winter abroad feels very different from winter back home. The cold hits harder, the days get shorter, and sometimes the heart feels a little heavier too.

Back in India, winter often came with its own gentle comforts: freshly roasted peanuts, til–gud laddoos, shawls wrapped tight around shoulders, hot chai in steel cups.

Indian traditions have always treated winter not just as a season, but as a time to nourish, ground, and slow down. Rooted in Ayurveda and everyday wisdom, many of these practices are surprisingly simple to bring into your life abroad too.

This guide shares Indian-inspired winter practices you can adopt wherever you live – focused on food, routines, and small rituals of comfort.

(Note: These are cultural and lifestyle ideas, not medical advice. Always speak to a doctor for specific health concerns.)

1. Eat Warm, Nourishing Foods – The Indian Winter Diet

In Ayurveda, winter is seen as a good time to build strength with warm, oily, grounding foods: think soups, stews, ghee, root vegetables, whole grains, and warming spices. 

Traditional Indian winter plates quietly follow this wisdom:

Add Healthy Fats Like Ghee

A spoon of warm ghee on rice, rotis or khichdi is almost a winter ritual in many Indian homes. Ayurveda considers ghee a nourishing fat that supports digestion and internal lubrication when the air is dry and cold.

Abroad, you can:

• Drizzle ghee over dal, soups or sautéed veggies.
• Use ghee instead of butter on toast or parathas.

Embrace “Warming” Foods

Indian households naturally lean on certain foods in winter that are thought to keep the body warm:

• Ginger – in chai, rasam, soups, and chutneys.
• Millets like ragi, bajra and jowar – used in rotis and porridges.
• Nuts & seeds – almonds, walnuts, sesame, flax.
• Jaggery (gud) – in laddoos, chikkis, or simply with a piece of roti.
• Dates – often combined with ghee and nuts in mithai. 

You don’t have to overhaul your diet. Just start by:

• Switching one meal a day to something warm & cooked (dal, khichdi, upma, pongal, pulao).
• Adding a small handful of nuts/seeds and a date or two as a mid-morning or evening snack.

Favour Cooked Over Raw

Ayurvedic practitioners often suggest that winter is not the best time to overload on raw, cold salads, especially if your digestion feels sensitive. Warm, cooked meals and soups are generally easier on the gut in cold weather.

You can still eat veggies – just enjoy them roasted, sautéed or in curries instead of always raw.

2. Sip Warm & Spiced – Chai, Kadha & Herbal Comforts

In India, winter memories are flavoured with chai, kashaya, and home-style kadha. Warm drinks do more than heat the hands; they soften the pace of the day.

Here are a few gentle options:

• Masala chai – black tea simmered with milk, ginger, cardamom, cloves, cinnamon, or pepper.
• Ginger–tulsi tea – great as a non-milk herbal option.
• Haldi doodh (turmeric milk) – turmeric with warm milk, a pinch of pepper and optional jaggery.
• Cinnamon or jeera water – simple, lightly spiced sips through the day.

You don’t need complex recipes. A basic routine could be:

• Morning: Masala chai or ginger tea.
• Evening: Turmeric milk, herbal tea, or light kadha if it suits your body.

(Avoid overdoing strong decoctions or spices if you’re pregnant, on medication or have specific conditions – always best to check with a healthcare professional.)

3. Adopt an Ayurvedic-Inspired Winter Routine (Ritucharya)

Ayurveda talks about ritucharya – adapting your routine to the season. In winter, that often means slowing down, warming up, and grounding the body and mind.

A gentle, diaspora-friendly winter routine might include:

Warm Oil Massage (Abhyanga)

A traditional practice is to apply warm oil to the body before a bath: often sesame oil in winter, which is considered warming.

At home, you can:

• Warm a little sesame or almond oil.
• Gently massage your feet, legs, arms, and shoulders before a shower a few times a week.
• Focus on areas that feel especially dry or tight.

It’s both skincare and a calming ritual.

Warm Showers & Cozy Evenings

Instead of scalding hot showers (which can dry the skin), go for comfortably warm water, followed by oil or lotion. In the evenings, think softer lighting, warm socks, and a real wind-down.

Gentle Movement & Breath

Short, regular movement keeps winter sluggishness at bay:

• A few rounds of Surya Namaskar if your body allows.
• Slow yoga stretches.
• Simple breathing practices (under guidance if you’re new).

Even a 10–15 minute morning routine can make the day feel more grounded.

4. Winter Skin & Hair Care – The Indian Way

Cold climates abroad can be harsher than many parts of India. Traditional Indian and Ayurvedic approaches emphasise moisture from inside and outside:

Oil, Don’t Just Cream

Ayurvedic-style winter skincare often uses oils like sesame or almond for deep moisturising, especially for dry (Vata-type) skin.

You can:

• Apply a thin layer of warm oil before or after a bath.
• Use a few drops of oil for facial massage at night if it suits your skin.

Eat for Hydration

Beyond water, warm, slightly oily foods are traditionally believed to help with dryness from within – soups, stews, dal with ghee, khichdi, and seasonal veggies.

Don’t Forget the Scalp

Hair oiling is a classic Indian winter habit – a little warmed coconut, sesame or herbal oil massaged into the scalp before washing can become a weekly ritual of self-care.

(If you have any skin or scalp conditions, always check with a dermatologist before changing your routine.)

5. Wrap Up in Indian Textiles – Shawls, Layers & Heritage

Winter in India is as much about textiles as it is about temperature. Think of:

• Handloom shawls and stoles from Kashmir, Himachal, or the Northeast.
• The iconic pheran of Kashmir – that’s both warm and deeply cultural.
• Woollen shawls and wraps from Nagaland and Manipur, where designs carry stories of the region. 

Abroad, layering with Indian textiles can feel like wearing a piece of home:

• A shawl over Western winter wear.
• A pheran-style loose sweater or long cardigan.
• Woollen socks, mufflers, or stoles that echo Indian patterns and colours.

It’s warmth plus identity – you’re not just dressed for winter, you’re dressed in your story.

6. Celebrate Winter Festivals & Comfort Rituals

Indian winters are full of quiet, glowing traditions:

• Lohri in North India with bonfires, revdi (sesame brittle), and groundnuts.
• Makar Sankranti, celebrated with til–gud sweets and kites, especially in states like Maharashtra and Gujarat. Sesame (til) and jaggery (gud) are classic winter ingredients believed to provide warmth and nourishment. 

Even if you’re abroad, you can:

• Light a small diya or candle on festival evenings.
• Make or order til–gud laddoos, chikki, or gajak.
• Host a mini “Lohri” or “Sankranti” evening with chai, songs, and snacks.

These small acts bring a sense of rhythm and celebration to what might otherwise feel like a long, grey season.

7. Build a Gentle, Consistent Winter Rhythm

More than any single practice, what really helps in winter is rhythm:

• Eating at roughly the same time daily.
• Having a stable sleep routine.
• Getting some morning light, even if it’s just a short walk.
• Keeping screens away for at least 30 minutes before bed.

Ayurvedic guidance often emphasises routine (dinacharya) as a foundation – especially for calming Vata (the dosha associated with cold, movement and anxiety). 

For the diaspora, these rhythms do double duty: they support your body and give emotional structure to the season.

Final Thought