Hemanta Rutucharya (हेमन्त ऋतुचर्या)

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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.

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 November to Mid JAnuary

1. Margashirsha or Saha - Mid November -Mid December
2. Pausha or Sahasya - Med December to Mid January

What is Hemanta rtu? How is it characterized?

This ancient Ayurvedic wisdom and philosophy direct the need for correcting lifestyle patterns as per the environmental changes. Hemanta Rtu marks the beginning of Winters in Bharata. After the onset of Hemanta rtu, the surrounding environment appears smoky with a covering of thick mist and fully surrounded by snow (especially in the northen part of Bharata), the Sun is also covered likewise, cold breeze from north creates horripilations, trees like Lodhra (Symplococos racemosa), Priyangu (Callicarpa macrophylla), Punnaga (Calophyllum inophyllum), Lavali (Phyllanthus acidus) become splendid with flowers. Animals like elephants, goats, buffaloes, horses, crow and pigs become more energetic and vigorated. Resources of water (natural and artificial) are covered with thick layers of snow and mist with the inert fish and birds. Water of wells is warm.

Hemanta- The end of Dakshinayana (Southern solstice)

Hemanta Rtu marks the end of Southern solstice called as Dakshinayana in Vedic astrology. Varsha (Pravrt), Sharada and Hementa are the 3 rtus that appear in sequence in Dakshinayana period. In all these rtus, heat in the environment reduces and coldness increases in a stepwise gradual manner. The sun is situated in southwards position, and due to its position with respect to earth, and also due to clouds, wind and rain, the heat in the environment slackens. The power of the moon is predominant. All thee lead to the abundance and predominance of panchamahabhutas in the surroundings that are non-dry and generate amla (sour), lavana (salty), and madhura (sweet) rasa respectively and gradual increase of body strength in human beings during these three seasons. Thus in Hemanta, MAdhura (sweet) rasa is abundant in the environment and the physical strength or Balam is the highest. Acharya Charaka has described these changes in a following way,

वर्षाशरद्धेमन्तेषु तु दक्षिणाभिमुखेऽर्के कालमार्गमेघवातवर्षाभिहतप्रतापे, शशिनि चाव्याहतबले, माहेन्द्रसलिलप्रशान्तसन्तापे जगति, अरूक्षा रसाः प्रवर्धन्तेऽम्ललवणमधुरा यथाक्रमं तत्र बलमुपचीयते नृणामिति||७||

Therefore, Ayurveda believes that, Hemanta rtu which comes at the end of Visarga kala is one of the 6 seasons that gives maximum physical strength one can have throughout the year. Hemanta is the ideal period to build strength, stamina and immunity in our bodies.

हेमन्ते अग्निदोषादीनां गतिः॥ The status of bio-energies in body in Hemanta

A specific weather condition in Hemanta rtu leads to changes in the bio-energies like Doshas, Dhatus and malas. Outside temperature becomes cold in this season. Because of this and the windy weather, the heat in the body is trapped inside (which otherwise gets eliminated as and when required through sweating and other means). Since there is no or very little sweating is in winter acharyas say that the heat gets trapped). Heat is present in the form of pitta in our body. Thus, pitta especially the pachaka form of pitta dosha which is also known as Jatharagni (agni) becomes strong and powerful. As a result appetite increases in this season. If this powerful digestive fire does not get sufficient and appropriate food (which is collated with the fuel) it starts taking required material from the dhatus and as a result dhatus break down. Dhatus are the building blocks of our body hence their breakdown leads to lowering strength, immunity and life as a whole. Thus, it is important to provide sufficient fuel in the form of food to this powerful digestive fire of Hemanta rtu. This food should be predominantly sweet, sour, salty in taste.

बलिनः शीतसंरोधाद्धेमन्ते प्रबलोऽनलः||७|| भवत्यल्पेन्धनो धातून् स पचेद्वायुनेरितः| अतो हिमेऽस्मिन्सेवेत स्वाद्वम्ललवणात्रसान्||८|| Asht. Hrud. 3. 7,8

Although the modern science adopts and proposes the concept of rise in core body temperature by reduction in peripheral circulation in winters, the same has been explained simply by calling this phenomena as entrapment of heat in body by Ayurveda scholars.

The status of body elements in Hemanta Rtu

	Body element	Status in Hemanta
1	Doshas	Vata with kapha slightly elevated
2	Agni	Strong
3	Dhatus	Highest strength

Hemanta specific Diet and lifestyle regimen

The diet and lifestyle elements that will help balance the disturbances in bioenergies or body constituents that happen due to Hementa rtu are discussed under Hemanta rutucharya regimen. Agni or the digestive power is strong in this season and thus taking advantage of it less restrictions on diet are put and rather consumption of food that is usually preferred by the food lovers is accepted and recommended. Therefore Hemanta could actually be the most awaited season of the year for many such reasons, food being the main element!

पथ्यानि॥ What should be followed in Hemanta rtu?

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 sweet, sour, and salty in taste. However there should be a balance while making food choices and overindulgence in certain foods may cause health problems in future.

• One can enjoy more desserts, creamy foods or sweets in this season with little health risk.
• Food with more calories can also be consumed in this season since the dryness in the weather necessitates intake of unctuous or fatty food. Fats help in reducing dryness and also are digested smoothly.
• Various meats, fats, milk and milk products are beneficial and should be deliberately included in the diet.
• New rice, Cereals, pulses, corn, flour preparations (rich in carbohydrates), green gram, Black gram, sugarcane products etc. should be included in the diet.
• One can make use of sufficient amount of Ginger and garlic in the food and also the medicinal fruits of Haritaki (fruits of Terminalia chebula), Pippali (fruits of Piper longum) should be consumed.
• Shidhu (fermented preparations), Tila (sesame) are also beneficial at this time since they generate little pitta (heat) as well as not dry in nature.
• Use of warm water for drinking is recommended.

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.

• Since the nights are longer and the days are shorter (due to sou
• thern solstice) sleeping for a long time in the morning due to late sunrise is not recommended. Instead it is advisable to wake up early and start the daily activities.

• Abhyangam: Although Abhyanga a part of dinacharya or daily routine, it 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, improve peripheral blood circulation and keep skin soft, hydrated, smooth.
• 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.

अपथ्यानि ॥ What should be strictly avoided in Hemanta rtu?

• Any type of diet which generates feeling of lightness, cold, and dryness in body should be avoided. Laghu (light to digest) and Shita (cold) foods are prohibited.
• 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.
• Must avoid exposure to strong and cold wind.
• In order to protect one's body from cold and dryness of winters it is necessary to avoid contact with (getting exposed to) strong cold winds. In case it is not possible, at least one should 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.
• Day time sleeping is not beneficial and should be avoided to prevent disequilibrium of kapha and pitta doshas.

Festivals celebrated in Bharata to encourage people to adopt Hemanta rutucharya

Deepawali is the most widely celebrated festival in India.

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]

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