Ritu Sandhi: Start healthy with ease from winter to spring

The Ayurvedic tradition places emphasis on a healthy and individually suitable way of life. Not only the personal constitution but also the own environment is essential. A significant change in our environment is the change from one season to the next.

The transitional phase between two seasons is referred to in Ayurveda as the ritu (the season) Sandhi (the transition/connection).

The end of winter and the beginning of spring fall on the last week of March and the first week in April. At this time the winter way of life should be adjusted for the spring season slowly. An abrupt change of habits can overwhelm the body, as it can not adapt quickly enough. This overload can create space for the development of diseases. It is therefore essential to give the body the time to get used to this new phase of the year with suitable measures.

Winter gives way to spring

We can see not only in the flowering of plants and in the growing days that late winter (shishira) gives way to spring (vasanta). The transition phase between these two seasons is also characterised by a dry cold climate and the slowly intensifying sunbeams.

For our bodies, the change from winter to spring means:

  • Skin and eyes become dry quickly
  • Allergies flare up again
  • Increased itching of the scalp
  • The digestion changes
  • Increased sensitivity to cold and thus a higher tendency to cough and colds
  • Special care is also required when eating! In this particular time, the likelihood of contaminants in water or food is much higher than in the winter. The Ayurvedic tradition, therefore, recommends preparing meals at home and consuming warm purified water (from, for example, a suitable filter).

Valuable Ayurvedic tips for the best transition to spring

Ayurvedic medicine offers proven principles that help the body to optimally manage the transition from the cold to the warm seasons. Those who take into account these easily implemented tips on nutrition and lifestyle can look forward to a healthy start to spring.

Nutrition tips for Ritu Sandhi:

Especially suitable for this phase are:

  • Vegetarian diet
  • Cereals – durum wheat, barley, rice
  • Legumes – black beans, mung beans, kidney beans
  • Fruits – apples, guava, grapes
  • Vegetables – (sweet) potatoes, carrots, beetroot, pumpkin, bitter vegetables
  • Dried fruits (all varieties)
  • Honey or jaggery
  • Drinks – Hot water and ginger tea

Less suitable are:

  • Cold water
  • Water with carbonation
  • smoothies
  • Fermented foods
  • Raw salads and raw vegetables
  • Bread, waffles, crackers, crispbread
  • Sweets with white sugar

Tips for the right way of life for Ritu Sandhi:

  • Abhyanga (oil massage) before showering with warm coconut or sesame oil
  • The application of oils/creams after showering
  • Sports and yoga
  • Rarely go out eating, but rather cook at home
  • Focus on freshly cooked hot meals
  • Wearing towels or scarves, possibly also a headboard
  • Avoid strong winds
  • Avoid sleeping during the day
  • Avoid late bedtime (recommended bed rest: 10pm, no later than 11pm)


With these simple tips, nothing stands in the way of a healthy and balanced spring beginning!

Athena Theel

Athena studies Chinese & Economics at the University of Cologne. Having spent many years in China and Japan, she has developed an interest in holistic medicine. Based on her interest, Athena joined Sri Sri Tattva as a content writer, social media manager and translator.
Connect with Athena: info@srisriayurveda.de | Read more posts from Athena.

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