Please note: Below are my suggestions and may not be suitable for everybody. Please use this information with discretion based on your health and advice from your healthcare provider.

It’s official, cold season is here! Hopefully you are well and staying healthy. After being hearing of several yoga students & family members getting sick, I am reminded that we are all vulnerable to getting sick when we are experiencing imbalance.

How Do We Become Imbalanced?

Let’s take a closer look at lifestyle patterns that may be weakening our immune systems:

• A Packed Schedule
  Are your days filled with back-to-back commitments, appointments, and obligations? When life is non-stop, where does self-care fit in?
• Eating on the Go
  Are you grabbing food on the run, eating in the car, at your desk, or while multitasking? Are takeout and convenience meals replacing nourishing, home-cooked lunches and dinners?
• Overexertion Without Restoration
  Maybe you’ve scheduled time for exercise—hitting the gym, going for a run, taking a spin class—but then you crash from exhaustion, waking up in the middle of the night with a racing mind. And the next day, you repeat the same cycle.

Sound familiar? This pattern is not sustainable. As I mentioned in my January article, “Like increases like, and opposites create balance.” A fast-paced, high-energy lifestyle only reinforces more busyness, depletion, and exhaustion. This leads to burnout and makes us more susceptible to colds, flu, and other imbalances.

What Can We Do to Stay Healthy?

Life is busy, and we can’t always change that. But even small, mindful adjustments can support balance and vitality.

Simple Ways to Support Immunity & Wellness

• Take a Break to Eat Mindfully
  Set aside time to sit down and eat without distractions. Take slow, deep breaths between bites, sit comfortably with good posture, and enjoy a warm, nourishing meal. Make sure the eating environment is peaceful.
• If You Get Sick, Stick to Simple, Nourishing Foods
  Try this super nourishing potassium broth to replenish minerals and keep your body hydrated.

Potassium Broth Recipe

• 1 large yellow onion, chopped
• 1 large Russet potato (with skin), chopped
• 1 large sweet potato (with skin), chopped
• 2 large green zucchini, chopped
• 3 stalks celery, chopped
• 2 carrots, chopped
• 2 handfuls spinach, chopped

Cover the vegetables with water, ensuring they are submerged by a few inches. Boil until very soft. Strain and drink the broth, seasoning with black pepper and salt as desired.

• Sip Warm Water Throughout the Day
  This helps keep your body warm and hydrated. Herbal teas can be a great addition.

Warming Ginger Tea Recipe

• 1 teaspoon raw grated ginger (or a dash of dry ginger powder)
• 1 cup hot water
• Steep for 10 to 15 minutes. Strain if using the raw ginger.
• Optional: Add organic maple syrup and a squeeze of fresh lemon.

Clear Sinuses with a Neti Pot
If congestion hits, using a neti pot (I prefer glass over plastic) can help clear mucus and prevent lingering sinus issues.

Neti Pot Recipe

• ½ teaspoon sea salt
• 1 cup warm distilled water
• Pour into one nostril and allow it to flow out the other. Breathe through your mouth while doing this. Afterward, follow up by oiling your nostrils.
• Oil Your Nostrils to Prevent Dryness
  Winter air can dry out your nasal passages, making them more susceptible to irritation.

Nasal Oiling Recipe

• Use organic nasya oil, high-quality olive oil, or ghee.
• Put a drop on your pinkie and gently rub it inside your nostrils.
• Adjust Your Movement Routine
  If you’re feeling depleted, consider swapping high-intensity workouts for gentle yoga to restore balance. Remember, spring is right around the corner. Soon, we can expand our energy and move with more vitality.

Bonus: Short on time? Yoga Nidra is a deeply restorative practice that helps reset your nervous system. (Follow my guided recording here: Yoga Nidra with Yvette)

Winter Is a Time to Slow Down and Build Vitality

This season is nature’s invitation to rest and nourish so that, come spring, we are replenished with sustainable energy. Take small, intentional steps to support yourself, and you’ll feel the difference as the seasons change.

What are some of your favorite winter wellness rituals? Share in the comments.

Ayurveda means wisdom/knowledge of life. It is an ancient, life practice that can be traced
back to India. Considered a 6,000 year old healthcare system, Ayurveda is a way of life to
experience wholeness & wellness on all levels. With ancient teachings such as Ayurveda,
there is much to be learned. I am by no means an expert in Ayurveda. I have been personally studying and practicing Ayurveda since 2013. I am humbled to say I
have so much more to learn, perhaps many lifetimes of studying. My daily practice of
Ayurveda has brought about a profound understanding of unhealthy patterns and how I
can better take care of myself & my family PLUS I always use some of the basic Ayurvedic
principles to help support my Yoga Therapy clients and my group classes. I’m excited to
share this with you too!

Written by:
Yvette is a mom of 3 children and the founder of The Center for Vital Living.
She is the creator of Vital Living Wellness, an organic, seasonal, self-care product line. With
a strong love & thirst for ancient wisdom, Yvette is currently working toward her Ayurvedic Practitioner certification with Kerala Ayurveda Academy. Yvette teaches therapeutic yoga classes in person and via zoom.