# Doctor Santosh मौर्य shares essential winter Ayurveda routine to keep cold, cough and fever away > Adopting traditional Ayurvedic routines during winter can protect against colds, coughs, joint pain, and fatigue. Dr. Santosh Maurya outlines daily guidelines ranging from early morning waking to timely meals. **Type:** article · **Category:** Health · **Published:** 2026-11-08 · **Source:** TrendKia **Canonical:** https://trendkia.com/en/health/sardiyon-men-doctor-santosh-maurya-ne-batae-khasa-ayurvedika-upaya-ina-niyamon-se-koso-dura-rahenge-khansi-aura-jukama-57810 · **Language:** English **Tags:** Ayurveda, Winter Health, Dr Santosh Maurya, Cold and Cough, Joint Pain, Ayurvedic Routine With the onset of winter, common seasonal ailments like colds, coughs, fevers, and joint pain frequently trouble people. Many individuals also experience constant fatigue and lethargy throughout the day, often stemming from poor dietary habits and a disorganized lifestyle. By following specific wellness guidelines from the moment you wake up until bedtime, you can help keep your body healthy and active. Ayurveda outlines a time-tested daily routine specifically designed for this purpose. Dr. Santosh Maurya, an Ayurveda specialist (MD) based in Khargone, explains that winter requires special attention to diet, physical exercise, oil massage, and adequate sleep. Adopting a disciplined routine helps strengthen the body's natural immune defenses. Ayurveda places special emphasis on waking up during the Brahmi Muhurta, which falls between 4:00 AM and 4:30 AM. However, given the winter chill, waking up anytime before sunrise is acceptable. Following morning hygiene routines, gentle exercise, yoga, and pranayama should be practiced once the sun is out to boost vitality and jump-start the day. Winter often brings dry skin, while older individuals may suffer from joint pain and bodily stiffness. Applying a gentle massage with sesame or mustard oil before bathing is considered highly beneficial in such conditions. This practice locks in skin moisture and provides deep relaxation to the tissues. A warm water bath should follow the massage, while extremely cold water must be strictly avoided during the chilly months. ## Breakfast and Lunch Guidelines Morning breakfast provides the necessary fuel for the body to function throughout the day. Winter breakfasts should incorporate warm and nourishing food items. Excellent options include porridge, poha, upma, moong dal chilla, and milk. Additionally, incorporating dry fruits such as almonds, walnuts, and raisins supplies essential nutrients to the body. Ayurveda considers midday lunch to be the most crucial meal of the day because digestive capacity peaks during this window. Meals should consist of freshly prepared home-cooked food. Incorporate roti, rice, lentils, seasonal vegetables, ghee, and buttermilk according to individual dietary needs. Millets such as bajra, jowar, and maize rotis serve as exceptional dietary choices during the winter season. A balanced meal nourishes the body while sustaining steady energy levels. Evening snacks and proper bedtime habits are equally vital. Many people crave fried snacks alongside tea when evening hunger strikes. Instead, opt for a light and nutritious snack between 4:00 PM and 5:00 PM. Seasonal fruits, roasted chickpeas, fox nuts, or dry fruits make ideal choices to keep energy steady without overeating before dinner. ## Evening Meal and Sleep Routine Dr. Maurya advises that dinner should always remain light and easily digestible. People should aim to finish their evening meal between 6:00 PM and 7:00 PM. Light vegetables, lentils, and rotis make suitable evening meal choices, while heavy late-night meals should be avoided. Taking a brief, gentle walk after finishing dinner is also recommended. Furthermore, cultivating a habit of sleeping by 10:00 PM is essential. Late-night screen time involving mobile phones and televisions should be avoided. Maintaining consistent sleeping and waking hours keeps the body's internal clock functioning smoothly. ## What this means for you Improving your daily routine and dietary habits during the winter season can protect you against seasonal illnesses and joint stiffness. - **Across India:** People nationwide can strengthen their immunity during the colder months by adopting early rising habits and consuming fresh, warm meals. Maintaining timely sleeping schedules helps sustain energy levels throughout the day. - **In Khargone:** Local residents and individuals in cold regions can find relief from dry skin and joint stiffness by incorporating a pre-bath sesame or mustard oil massage. Warm water baths and timely breakfast routines ensure better health management during winter. ## Why this happened During winter, dropping temperatures combined with poor dietary habits weaken the body's immune defenses, making individuals more susceptible to infections. Following traditional Ayurvedic guidelines strengthens the digestive fire and helps retain internal body heat. - **Poor Digestion and Diet:** Cold weather often drives people toward fried foods while reducing physical movement, leading to sluggish digestion and fatigue. - **Environmental Impact:** Falling temperatures cause blood vessels to constrict and muscles around joints to stiffen, worsening discomfort particularly among older adults. - **Disrupted Biological Clock:** Staying up late using mobile screens interferes with natural hormone regulation, ruining sleep quality and causing daytime fatigue. ## Questions & Answers ### 1. What problems do people commonly face during winter? Winter commonly brings issues such as colds, coughs, fevers, joint pain, and persistent daily fatigue. ### 2. What is the ideal time to wake up according to Ayurveda? Ayurveda emphasizes waking up during the Brahmi Muhurta between 4:00 AM and 4:30 AM, though waking up before sunrise is also recommended in winter. ### 3. Which oil massage is beneficial before bathing in winter? A gentle massage with sesame or mustard oil before bathing helps moisturize the skin and relaxes the body. ### 4. When should breakfast be eaten during winter? Breakfast should be consumed between 8:00 AM and 9:00 AM to provide adequate energy for the day. ### 5. When is the best time for lunch? Lunch is most important between 12:00 PM and 1:00 PM because digestive capacity peaks during this time. ### 6. What kind of snack is recommended in the evening? Instead of fried items, a light snack of seasonal fruits, roasted chickpeas, fox nuts, or dry fruits should be eaten between 4:00 PM and 5:00 PM. ### 7. By what time should dinner be finished? According to Dr. Santosh Maurya, dinner should be completed between 6:00 PM and 7:00 PM and should remain light and easily digestible. ### 8. What is the recommended bedtime at night? People should cultivate a habit of sleeping by 10:00 PM while avoiding late-night mobile phones and television. --- _TrendKia — Har trend, sabse pehle.. Machine-readable view; canonical HTML at the URL above._