The dark, cold Winter months can test our bodies and minds - yet there's plenty we can do to bolster our immune system and maximise the chance of staying healthy. Bristol-based yoga teacher and Ayurveda specialist Joanna Johnston offers some Winter Wellbeing tips.
As well as maintaining a committed yoga practice, there are many ways to help yourself get through the Winter months with body and soul intact.
The UK Winter is predominantly a cold, wet and damp season which can aggravate Vata and Kapha doshas - leading to feeling cold, a ru
nny nose, and more serious coughs, colds and flu.
People with a predominance of Pitta dosha (the fire element) are less prone to problems in Winter but we all need to take extra care.
Here are some tips to stay well this Winter:
1. Favour a warm, nourishing diet to pacify Vata without aggravating Kapha: we're designed to eat more in Winter, adding a few pounds without guilt! However, it must be the right types of foods to nurture whilst minimising congestion. Rice, barley, rye, healthy oils (ghee, coconut, linseed, avocado, hemp, olive), and seasonal root vegetables in soups and stews are all recommended. Avoid Vata aggravating non-seasonal food, such as salads. Have a warm breakfast (porridge is excellent) and end the day with hot milk and warming spices (ginger, cinnamon, cardamon).
2. Fancy a glass of organic Merlot? The good news is that Ayurveda suggest an occasional glass of warming wine may be beneficial in Winter. You can make a warming wine punch with added cinnamon, cardamom, clove, ginger, fennel, cumin, coriander, nutmeg and black pepper. Drink a glass before a meal to aid digestion and encourage circulation. Drink spicy teas throughout the day, avoiding cold liquids and foods which aggravate Kapha and Vata.
3. Massage with warm oil and saunas or steam rooms are all good 
to ward off the cold. Ground yourself with a daily self-massage with a warm sesame oil or olive oil followed by a warm shower/ bath to prevent feelings of coldness, and stiff, aching joints. The ancient Ayurvedic texts also promote the 'physical expression of love' between couples as being healthy in the Winter months! Wrap up warm and don't leave the house with wet hair!).
4. It's a good idea to be up by 7am latest and to do some vigorous exercise to get the lymph moving preventing congestion. Some Sun Salutations are ideal as they build up heat and work all the major muscles. Kapalbhati is also excellent for generating internal heat and improving the digestive fire (Agni). However, Winter is also a natural time for resting and preparing for a new year so leave time for activities which promote a sense of internal stillness.
5. You've caught a cold? Eat light, warm simple foods, such as soup, whilst resting (the office will cope without your for a day or two). Avoid congestive foods such as dairy, sugar, fried foods and yeast. Fresh ginger tea is excellent as are steam inhalations (lean head over a bowl of hot water with a towel over you). Add a couple of drops of Eucalyptus, which has antiviral properties, Clove or Olbas oil for added effect. Use a neti pot to help prevent colds, as well as hay fever in the Spring (www.ayurvedicyogi.com/ever-wanted-to-clean-your-nose-properly).
6. Herbal help: Chyvanaprash can be taken daily to strengthen the lungs and boost the immune system. For recurrent colds, take Trikatu made of ginger, black pepper and long pepper, which dry up mucous and clear channels. It is traditionally taken with raw honey. Turmeric is a natural antibiotic for all respiratory tract infections. Boil half a cup of water with 1/2 teaspoon of turmeric, add a little milk then use as a gargle. Chew a clove a day to keep infections at bay. Raw honey (such as from your local farmers market) is also excellent for clearing mucous as its heating, drying and channel clearing. Remember never to heat honey; Ayurveda considers this makes it toxic.
More tips on Ayurveda, as well as details of yoga/ayurveda retreats, at: www.ayurvedicyogi.com
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