Winter Digestion & Immunity: How I Recovered from a Crippling Cold (Ayurveda Edition)

I got sick this week. It started last Wednesday morning—stuffy nose, scratchy throat, raspy voice. Not ideal, but I figured I’d up my rest and start immune boosting. Ginger turmeric tea with honey, neti pot, extra sleep. Things were improving.
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Then Friday hit me like a ton of bricks. After an early morning and a physically demanding day around sick folks, the congestion escalated. By Sunday, I was down for the count—pounding headache, sinus pressure, no appetite, no energy, achey body. A potent reminder of how vulnerable we are when we’re unwell...

Lying in bed, I reflected on how grateful I was to just rest. No urgent responsibilities, no external pressures. And as I watched documentaries about the 2008 economic collapse, I couldn’t help but think about how capitalism’s relentless push for productivity and growth contributes to our collective burnout. (I recently wrote about how rest is an act of rebellion—check it out here.) While rest might be the best medicine, it isn’t always enough. Ayurveda offers a framework to support the body when illness strikes. Here’s what helped me recover from a severe head cold...

1. Fasting: Giving Digestion a Break

When mucus builds up, Ayurveda recommends counteracting heaviness with lightness. I naturally lost my appetite, which is a sign the body wants to redirect energy toward healing. Fasting allows digestion to rest and detoxification to kick in. Even Hippocrates considered fasting a go-to remedy for illness.

2. Neti Pot: My Sinus Savior

The neti pot revolutionized my health. The key is starting at the first signs of congestion before it becomes too thick. I used it at least three times a day, followed by a coconut oil massage inside my nostrils to prevent dryness.

3. Staying Warm: A Key to Clearing Congestion

Cold exacerbates congestion. I bundled up, sipped hot teas, took steamy showers, and stayed under covers. I kept the thermostat around 72 degrees.

4. Herbs & Teas: Ayurvedic Alchemy

I made a big pot of spicy herbal chai with fresh ginger, turmeric, black pepper, fenugreek, cardamom, and clove—sipping throughout the day. I also drank hot water continuously to stay hydrated.
For excess mucus, Ayurveda recommends ginger water: Boil ½-1 tsp dried ginger in 1 cup of water for 5 min. I drank this morning and evening.
Additionally, I took:

• Guduchi (1 tsp in hot water, 3x/day) for immune support and detoxification.
• Trikatu (1 tsp with 1 Tbsp honey before bed) to break up mucus overnight.

5. Simple, Easy-to-Digest Foods

By Monday, my appetite returned, so I started with ginger carrot soup—light yet nourishing. Spicy foods can get mucus moving but must be balanced for individual body types.

Why Your Gut Might Be Struggling Right Now (Winter Edition)

We’re shifting into late winter--Kapha season. The qualities of heavy, slow, and cold abound. If you’re feeling sluggish, that’s normal. This time of year is about resting and replenishing, not forcing productivity. However, if sluggishness turns into excessive heaviness, lethargy, or congestion, it can become pathological and lead to more serious imbalances.
While digestion is generally strongest in winter, it can still become sluggish if Kapha accumulates. This can lead to:

• Heaviness & feeling tired after eating
• Excess mucus & congestion
• Sluggish elimination

To keep digestion strong while honoring the season’s call for rest:
✅ Add warming spices like ginger, black pepper, and cardamom.
✅ Sip hot herbal teas throughout the day.
✅ Engage in light movement—gentle walks, stretching, and/or breathwork.
Winter is a time to nourish our kidneys, adrenals, and lungs—our body’s roots. Soon, we’ll prepare for a natural reset as we transition into spring. Stay tuned for my upcoming 9-day seasonal cleanse.

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