By Neha Lohia
Winter, for me, has never been just about the cold. It’s about slowing down. After all the festivals and chaos, I’ve always felt it is nature’s or maybe even God’s way of saying, “take things easy now.” The world seems quieter, the mornings softer, and the pace of everything finally begins to breathe again.
My two favourite things in winter are simple: hiking and “suntala in the gham.” There’s something about sitting in the warm sun, peeling an orange, and feeling its sweetness cut through the crisp air. It’s the simplest pleasure, but it’s also my secret to staying healthy that perfect mix of Vitamin D from the sun and Vitamin C from the fruit, along with a good stretch from the walk.
Taking Care, Naturally
I often hear people say, “Winter is here, time to take care of your health!” And yes, that’s true in a sense. But I feel that if you’ve been taking care of your body all year long, moving, eating right, staying happy then you’re already preparing for winter without even realizing it.
For me, immunity isn’t something you suddenly “build” when the temperature drops. It’s something you nurture, day by day, through small habits that connect your mind, body, and environment.
Movement – My First Medicine
Whether it’s walking, hiking, trekking, or yoga, I make sure I move my body every day. Movement keeps me grounded. It helps my muscles stretch and my mind clear. There’s something about the rhythm of your breath matching the rhythm of your steps that just makes everything feel aligned again.
Eating with the Season
Kathmandu’s winter brings such rich, comforting foods like ghee, gundruk, lapsi, saag, soups. I love keeping my diet colorful and full of vitamins, minerals, and probiotics. These foods not only warm you up but also nourish you from within. There’s a reason why our traditional diets have always been our best immunity boosters, they work with the season, not against it.
Breathing and Being Still
I’ve realized that immunity isn’t just physical, it’s emotional too. When we’re stressed, the body struggles to protect itself. So, I take time for deep breathing and meditation, even if it’s just for ten minutes. Sometimes it’s as simple as sitting in the sun with music or a book, or doing something that genuinely makes me happy.
Vitamin D – My Winter Essential
If I had to pick one thing that truly makes a difference in winter, it’s sunlight. I try not to stay indoors all day, even when it’s cold. Just sitting in the early morning or afternoon sun gives me that gentle warmth and energy. The fresh air, even if it’s chilly, reminds me that I’m alive and connected to the world outside.
Vitamin C — My Favourite Boost
Amla and oranges are my go-to winter fruits. They help me fight off colds, keep my skin healthy, and just feel fresh. I always keep a bowl of oranges around the house they’re nature’s easiest snack and one of the best immunity gifts.
My Magic Concoction
Every winter evening, I make myself a cup of what I call my “magic drink.”
It’s a mix of ginger, tulsi, haldi (turmeric), cinnamon, cloves, and black pepper. The aroma itself feels like therapy. It warms my throat, calms my mind, and makes me feel cared for in a way that no store-bought drink ever could.
Sleep: The Forgotten Ingredient
No immunity tip works without proper rest. I try to sleep early and let my body recover. It’s during sleep that the body repairs and strengthens itself, something I’ve come to value more with time.
Layer Up and Stay Hydrated
I’ve also learned that keeping warm isn’t just about comfort, it’s about conserving energy. I layer up, especially in the evenings. And even though it’s winter and I don’t feel thirsty, I remind myself to drink enough water. Hydration is just as important for immunity as food or sleep.
A Gentle Reminder
So yes, winter can be tough but it’s also beautiful if you allow yourself to slow down and enjoy it. For me, it’s a season of warmth inside and cold outside. It’s a time for simple joys, mindful living, and quiet strength.
When I sit in the sun with an orange in my hand, feeling its sweetness and the warmth on my skin, I’m reminded that the best immunity often comes from balance between stillness and movement, nourishment and rest, warmth and light.
