Late Winter – Shishira Ritu

DEAL DAILY REGIMEN TO BE HEALTHY

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Morning Regimen (Things to Do)

• Wake up early, ideally 4:30–5:00 AM, before sunrise

• Drink 1–3 glasses of warm water (stored overnight in a copper vessel)

• Ensure regular bowel evacuation

• Wash hands, feet, and face

• Danta Dhavana – Brushing teeth using Neem, Babool, Khadir, Pilu

• Jihva Nirlekhana – Tongue scraping

• Gandusha / Kavala – Gargling or mouth rinsing with medicated water

• Nasya – 2 drops of medicated oil in each nostril

• Exercise (Vyayama) – As per season and capacity

• Abhyanga – Self body massage with oil followed by powder massage (as per season)

• Bathing and grooming

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Night Regimen (Ratricharya)

• Take supper within 3 hours after sunset (around 7:30–8:00 PM)

• Bedtime: 2 hours after supper, ideally by 10:00 PM

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Dietary Guidelines

• Eat food that is:

  • Warm

  • Light

  • Regular

  • In proper quantity

  • Based on Agni (digestive fire)

• Consume balanced food containing all six tastes (Rasa)

• Avoid:

  • Very fast eating

  • Very slow eating

  • Incompatible food combinations

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Seasonal Regimen – Late Winter (Shishira Ritu)

Diet Modifications

• Increased intake of:

  • Cereals and pulses

  • Wheat and gram flour products

  • Newly harvested rice

  • Unctuous foods

• Include:

  • Ginger, Garlic, Haritaki (Terminalia chebula), Pippali (Piper longum)

  • Sugarcane products

  • Milk and milk products

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Lifestyle Modifications

• Oil massage and powder massage

• Bathing with lukewarm water

• Exposure to mild sunlight

• Wearing warm clothes

• Heavy exercise is preferred until sweating appears on the forehead

• Avoid:

  • Cold wind exposure

  • Excessive walking

  • Sleeping during daytime

  • Staying awake late at night

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Seasonal Note

Mid-January to mid-March is considered Shishira Ritu (Late Winter).
It is the first season of Uttarayana, when the sun starts moving northward.