Hemanta Rutucharya (हेमन्त ऋतुचर्या)

The diet and lifestyle guidelines given by Ayurveda which should be followed to preserve and promote health in Hemanta rtu are discussed under Hemanta rtucharya. These are the guidelines given by Ayurveda acharyas to help one to prevent illnesses occurring due to the beginning of cold and dry weather of Hemanta rtu folllowed by Shishira rtu of excess cold and dryness. When this regimen is followed appropriately it helps one to maintain the balance of body energies called as doshas. This inturn help to maintain health and wellness in this season.

What is Hemanta rtu? How is it characterized?

Hemanta rtu is the coldest season of the year. It comes after Hemant rtu and before Shishira rtu. It is characterized by cold climatic conditions. During this time some regions even witness snowfalls with temperatures falling to below zero degrees centigrade. Cold winds, dryness, occasional clouds and rainfall are some of the features that describe Shishir Rtu. This season is associated with dryness and dehydration. The cold air leads to increase in kapha as well as vata dosha levels. However the accompanying dryness in the weather leads to accumulation of Kapha Dosha and aggravation of Vata Dosha.

Months of Hemanta rtu as per calendar

Margashirsha and Pausha are the 2 months in the lunar calendar which fall under Hemanta rtu. While, as per Gregorian calendar Hemanta is grossly a a period from Mid- to Mid January.

1. Magha OR Tapa- Mid-January to Mid-February
2. Phalguna OR Tapasya-Mid-February to Mid-March

Hemanta- The start of Uttarayana (Northern solstice)

Hemanta Ritu starts with the solstice, called Uttarayana in Vedic astrology. In the northern hemisphere, which includes India, the solstice signals the beginning of winter. In the southern hemisphere, it is the start of summer. Thus in Bharata, Hemanta marks the beginning of Uttarayana or Adana kala. Adana kala is that kala in which the outside environment is such that it absorbs moisture and fluid from body leading to dehydration and reduction in energy levels. Hemanta which marks the beginning of adana kala is characterized by climate having cold winds and dryness. Such environment leads to loss of moisture and increase in dryness of body. Acharya Charaka has described thee changes in environment and body as below,

तत्र रविर्भाभिराददानो जगतः स्नेहं वायवस्तीव्ररूक्षाश्चोपशोषयन्तः शिशिरवसन्तग्रीष्मेषु यथाक्रमं रौक्ष्यमुत्पादयन्तो रूक्षान् रसांस्तिक्तकषायकटुकांश्चाभिवर्धयन्तो नृणां दौर्बल्यमावहन्ति||६||

Meaning: In adana kala the Sun with its hot rays absorbs moisture from the environment. The excessively dry wind by virtue of its absorbing quality further causes dryness in Hemanta, vasanta, and grishma seasons progressively, leading to the predominance of tikta, kashaya, and katu rasa respectively and gradual increase of weakness in human beings during these three seasons.

Therefore, Ayurveda believes that Hemanta rtu which comes at the beginning of adana kala and end of visarga kala is one of the seasons that have maximum physical strength that one can have throughout the year. Hemanta is the ideal period to build strength, stamina and immunity in our bodies.

Hemanta specific Diet and lifestyle regimen

Ayurveda believes that Katu, Tikta and kashaya rasa increase in the outer environment in Hemanta Rtu. Increase in these rasas, cold wind and dryness in outer environment lead to aggravation of vata dosha. Aggravated Vata dosha might cause health related issues and thus it is important to know what food and lifestyle elements can help one balance naturally aggravated vata dosha and keep all the other body energies in balance in the season of cold and dry winters.

Diet regimen

One can have more of sweet, sour, and salty foods this season. This season also necessitates intake of food that is unctuous in nature. Naturally sweets, desserts and creamy foods can be enjoyed in this eason with little health risk. Cereals and pulses, new rice, flour preparations, green gram, Black gram, etc. should be used. Various meats, fats, milk and milk products, sugarcane products, Shidhu (fermented preparations), Tila (sesame), and so on, are also beneficial at this time.

Any type of diets which possess capacity to develop feeling of lightness, cold, and dryness in body should be avoided.

In Hemanta rtu, agni (the digestive fire) is strong and it can smoothly digest even the foods that are otherwise heavy on digestion. The key mantra is to eat food and drinks that are predominantly Amla (sour) as the predominant rasa (taste) are preferred. While those having pungent, bitter and astringent in taste, cold, dry in nature or inherently light to digest are best to be avoided.

• Cereals and pulses, wheat/gram flour products, new rice, corn, and others, are advised. Ginger, garlic, Haritaki (fruits of Terminalia chebula), Pippali (fruits of Piper longum), sugarcane products, and milk and milk products are to be included in the diet.
• Consumption of non-vegetarian food specially the sea food, meat in this season doesnt cause harm instead it helps enhance the energy since it is well digested and also contain more percentage of fats which are recommended in this season. After consumption of such food drinking of madira and sidhu type of wines and honey is advised. These are inherently sour in rasa and hot in veeryam. Thus, the combination of food and drink results in proper digestion and metabolism of such food to fulfill the requirements in this season. Overall it helps to keep check on aggravation of vata and increases strength of the body.
• Use of warm water for drinking is recommended.
• Foods having Amla (sour) as the predominant taste are preferred. Also Madhura (sweet) and lavana (salty) rasa dominant food helps to keep check of aggravated vata. However there should be a balance while making food choices and overindulgence in specific foods again and again may cause lead to health concerns in future.
• Cereals and pulses, wheat/gram flour products, new rice, corn, and others, are advised. Ginger, garlic, Haritaki (fruits of Terminalia chebula) with Pippali (fruits of Piper longum), sugarcane products, and milk and milk products are to be included in the diet.
• Food and drinks that cause vata vitiation and inherently light to digest in property, inadequate quantities of food, and intake of diluted gruel are contraindicated. Foods having Katu (pungent), Tikta (bitter), Kashaya (astringent) predominant Rasa are to be avoided. Laghu (light) and Shita (cold) foods are advised to be prohibited.

Lifestyle

Waking up early

exercise

ratricharya

Vyayama (Exercise), abhyanga (body and head massage), use of warm water, sunbath, application of fragrant herbs having hot potency can be used, sufficient warm clothing, sexual indulgence with one partner, residing in warm places is recommended

Must avoid exposure to strong and cold wind. Better to avoid diwaswapa daytime sleep.

The lifestyle in Hemanta should be such that it will help to maintain the body temperature to the optimum level. Activities that increase warmth and protect from cold are encouraged.

• In order to protect one's body from cold and dryness of winters it is necessary to avoid (getting exposed to) strong cold winds. In case it is not possible, on should at least use clothing that can protect one from cold and dry winds. one should specially stay in less windy and warm shelters (homes).
• Also, excessive walking, sleep at late night are to be avoided which causes vata aggravation (Thakkar J, Chaudhari S, Sarkar PK. Ritucharya: Answer to the lifestyle disorders. Ayu. 2011;32(4):466-471. doi:10.4103/0974-8520.96117)
• Abhyangam: Although a part of dinacharya or daily routine, abhyangam is must in Hemanta rtu. Massage with luke warm oils help to keep check on vata dosha in body, reduce skin dryness by locking the moisture.
• Udwartanam: Helpful for maintaining the good skin health and strength.
• Snanam: Bathing with luke warm water after abhyanga and udwartanam. Sun bath in region where the view of sun is obstructed for long time due to snowfall, cloudy atmosphere etc.
• Vyayama: Best season for doing exercise to build strength.
• Other: Physical activities that need strength and give pleasure are best suited for this season since in this season such activities do not lead to energy loss.
• Avoid: Diwaswapa (day time sleeping)

Festivals celebrated in Bharata to encourage people to adopt Hemanta rutucharya

(Festivals of hemanta:

Deepawali- sweets, snacks- तस्मात्तुषारसमये स्निग्धाम्ललवणान् रसान्| औदकानूपमांसानां मेद्यानामुपयोजयेत्||११||

बिलेशयानां मांसानि प्रसहानां भृतानि च| भक्षयेन्मदिरां शीधुं मधु चानुपिबेन्नरः||१२||

In the period of snowfall, unctuous, sour and salty food items should be consumed predominantly. Meat of fatty, aquatic and marshy animals should be taken. Meat of burrowing animals and roasted meat of animals that eat by snatching the prey should be consumed and after that drinking of madira and sidhu type of wines and honey is advised. [11-12]

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गोरसानिक्षुविकृतीर्वसां तैलं नवौदनम्| हेमन्तेऽभ्यस्यतस्तोयमुष्णं चायुर्न हीयते||१३||

A person who is habituated to consuming milk products, cane sugar products, fats and oils, new rice and warm water during hemanta ritu, never sees his lifespan decrease ( i.e. these help in prevention from early aging and diseases). [13]

तस्माद्धैमन्तिकः सर्वः शिशिरे विधिरिष्यते| निवातमुष्णं त्वधिकं शिशिरे गृहमाश्रयेत्||२०||

Therefore, the whole regimen advised for hemanta should also be followed in Hemanta ritu. In addition to that, one should specially stay in less windy and warm shelters (homes).

Seasonal produce in Hemanta: Fruits and vegetables and how they are helpful[edit | edit source]

Winter

Fruit	Benefits	Vegetables	Benefits
Amla	Amla dominant all 5 tastes and rejuvenating, adaptogenic, antioxidant effects	Green garlic
Orange	Madhura and Amla rasa dominant, hot in veeryam, Vata pacifying	Kand (Purple yam)
Sweet lime	Madhura and Amla rasa dominant	Surati papadi
Guava	Madhura and Amla rasa dominant, pulpy fruit	Beans various types
Fig	Madhura and Amla rasa dominant	Chawli
Pinapple	Madhura and Amla rasa dominant	Carrots
Strawberries	Madhura and Amla rasa dominant	Radish
Dates	koshthavatahara	Cauliflower
Chiku		Cabbage
Indian jujube (Ber)	Madhura and Amla rasa dominant	Fenugreek
		Hurda

Traditional Indian recipes done in Hemanta and how they help

The eating practices in much of India come from the principles of Ayurveda. According to Ayurveda, the human body is a constitution of bioenergy or life forces. These are known as the doshas vata, pitta, and kapha. “The agni is stronger during winter, which increases pitta in the body. This is the time for foods with sweet, sour, and salty taste as they are considered warm; hence wheat, whole grains, dairy, and fatty food is recommended,” she says. However, the diet may vary from region to region since winter in southern India is not as harsh as in the north. (available from https://www.healthline.com/health/seasonal-guide-to-eating-in-india#Seasons-of-India )

Recipes from Maharashtra and Gujarat

1. Diwali sweets and savouries
2. Oondhiyu - Winter veggies, heavy, green garlic, beans
3. Carrot halwa - carrots, sweet, unctuous
4. Popati - simila rto oondhiyu
5. Deep fried foods- especially sweets
6. Sarson ka saag -
7. Besan laddoo
8. Gond laddoo
9. bajra roti/ khichari
10. baingan bharta
11. Golpapdi
12. Adadhiya pak
13. Til-gur roti/chikki/ rewadi/ gujiya