
As we move through winter and begin to sense the qualities of spring—heavy, damp, sluggish—the body naturally starts to thaw just like the earth around us. In Ayurvedic terms, this transitional period marks a shift from a Vata-dominant season (cold, dry, and light) to a Kapha-dominant one (cool, damp, and heavy). If you pay attention, you may notice your body reflecting the same heaviness and cloudiness you see outside. That’s why February is the ideal time to begin lightening our diets and invigorating our lifestyles in preparation for spring.
I have noticed a shift in my digestion as the seasons transition—heavier foods are no longer digesting well, leaving me feeling sluggish and uncertain about what I even want to eat. There’s a sense of heaviness in my stomach, a reminder that my body is mirroring the changes in nature. Having gone through this cycle year after year, I know that February is the time to begin making subtle yet intentional shifts. I’ve started lightening my diet, incorporating more warming spices and fresh greens while also adjusting my daily activities to include more movement. These small changes always leave me feeling clearer, more energized, and in sync with the natural rhythms of the season.
Why Lighten Up in February?

Kapha Accumulation: During winter, our bodies crave warm, nourishing, and often heavier foods—think soups, stews, meats, and dairy. While these are supportive when it’s cold, they also tend to build up Kapha (the water and earth elements in Ayurveda). By late winter, Kapha can become excessive, leading to feelings of sluggishness, congestion, and even weight gain.
Digestive Fire Changes: Our digestive fire (Agni) is robust in colder months, helping us break down those heavier foods. But as the season turns, your digestion may become “wonky” or erratic. This can present as bloating, indigestion, heartburn, or discomfort near the lower right ribcage area (where the liver and gallbladder reside). All things I am personally experiencing right now—feeling the effects of seasonal shifts on my digestion, energy levels, and overall well-being. Through my own journey, I’ve learned that small, mindful adjustments in diet and lifestyle can make a world of difference in how we transition from winter into spring.
Preventing Spring Illness: Did you know that March has the highest incidence of heart attacks? From an Ayurvedic standpoint, this surge is partly because many people don’t adjust their diets as winter ends. Continuing to eat heavy, sweet foods can exacerbate Kapha, increasing strain on the circulatory system.
Foods to Favor in February
Fresh Turmeric Turmeric is a powerhouse spice, especially when used fresh. It supports liver function, aids digestion, and is known for its blood-cleansing properties. It’s also anti-inflammatory, making it an excellent ally during seasonal transitions.
Beets Like turmeric, beets help purify the blood and support healthy liver function. Roasted, steamed, or grated in a salad, beets are a bright, nutrient-rich choice for late winter.
Cooked Greens Spinach, chard, dandelion greens, scallions, asparagus, and arugula all bring a lighter quality to the diet. These greens are packed with vitamins and minerals, but be mindful of how you prepare them—lightly cooking or steaming can make them easier to digest during this still-cool season.
Legumes and Beans Lentils, mung beans, and chickpeas are excellent plant-based protein sources that are lighter and easier to digest than heavier meats. They help balance Kapha and provide sustained energy without weighing the body down.
Whole Grains Opt for lighter grains such as quinoa, millet, and barley, which help counteract Kapha’s heavy qualities and support digestion.
Balancing Herbs & Spices Emphasize spices that support digestion and reduce Kapha, such as cumin, fennel, fenugreek, mustard seed, black pepper, ginger, garlic and cinnamon. Herbal teas featuring tulsi, cardamom, dandelion, lemongrass, and milk thistle can also aid in detoxification and gentle cleansing.
Limit Heavy, Sweet Foods Foods like dairy, wheat, red meat, and sugary treats, which were helpful for warmth and grounding in deep winter, can now weigh you down. Start phasing them out or reducing portions to ease the digestive load and revitalize your energy.
Lifestyle Shifts for Late Winter

Sip Warm to Hot Water Sipping warm to hot water throughout the day helps to thaw out accumulated toxins and stimulate their movement out of the body. This simple practice aids digestion, improves circulation, and supports weight loss by keeping the digestive fire active. Warm water also hydrates more effectively in this season, countering Kapha's sluggish and heavy nature.
Consider adding a slice of lemon, a pinch of ginger, or a sprinkle of turmeric for additional cleansing and digestive support.
Get Moving Movement is one of the best ways to combat excess Kapha. Incorporate more dynamic exercise, like Sun Salutations, brisk walks, or even hiking, which combines fresh air and grounding with physical activity. These practices not only build heat but also help circulate lymph and reduce stagnation in the body.
Join me for my upcoming Spring Awakening Series, starting March 3rd and , 2025, to explore movement and practices designed to energize and align with the season.
Early Wake-Ups Kapha energy is heaviest in the early morning hours (around 6–10 a.m.). Rising earlier (ideally before 6 a.m.) can help you avoid that groggy, sluggish start to your day.
Garshana: Ayurvedic Dry Brushing Garshana is the Ayurvedic practice of dry brushing, ideally performed with silk gloves. This gentle yet invigorating technique stimulates circulation, encourages lymphatic drainage, and helps to remove ama (toxins) from the body. By exfoliating the skin, Garshana not only enhances the natural detoxification process but also prepares the body to better absorb the nourishing oils used in Abhyanga, the traditional Ayurvedic oil massage.
At my practice, I offer Garshana as part of a body treatment paired with Abhyanga. Together, these therapies create a deeply rejuvenating experience by first stimulating and clearing the skin through dry brushing, then nourishing it with warm, herbal-infused oils. This combination leaves the body feeling light, invigorated, and balanced. Book your appointment today to experience the perfect synergy of Garshana and Abhyanga!
Dinacharya: Mindful Morning Rituals
Begin your day with Ayurvedic practices that promote both physical and energetic cleansing. Start with tongue scraping to remove toxins and bacteria that accumulate overnight, followed by oil pulling to strengthen gums, whiten teeth, and draw out impurities from the mouth.
After these rituals, take a warm shower to wash away the previous day’s residue—both physical and karmic. This practice symbolizes a fresh start and clears the body and mind for the day ahead. Pair this with a cup of warm water with lemon or a ginger-turmeric tea to stoke your digestive fire and clear out overnight stagnation. These simple yet powerful steps are essential elements of Dinacharya, Ayurveda’s daily routine for balance and well-being.
Spice Up Your Self-Care A warm oil massage (Abhyanga) is an excellent way to nourish the skin, calm the mind, and balance Kapha. Using herbal-infused oils tailored to your dosha can enhance this practice. Another option is a relaxing foot soak with warm water and herbs like neem or turmeric to ground and revitalize yourself. These simple rituals promote clarity, circulation, and inner balance as winter transitions into spring.
How This Translates to Your Routine
Looking for inspiration in the kitchen? Check out my new Nourish & Balance: Ayurvedic Inspired Recipes page, where you can sort recipes by dosha, season, and tastes to find meals that align with your Ayurvedic needs. Whether you're looking for light, cleansing dishes for spring or nourishing meals for balance, you'll find plenty of options to support your well-being.
Not sure about your Ayurvedic needs? You're welcome to schedule a mini virtual wellness session to get personalized guidance from me.
By gently lightening your diet and adding a bit of extra movement and self-care, you’ll help your body transition gracefully into spring. Think of February as your “pre-spring cleanse,” laying the groundwork for the vibrant energy and new beginnings that await in the months ahead. Enjoy experimenting with these Ayurvedic-inspired tips, and stay tuned for more seasonal guidance to help you feel balanced and supported all year long!
With much love and Namaste,
Jennifer

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