Eat, move, and rest with the seasons

Organ in focus

Liver & gallbladder (kabed) — drain stored winter heaviness.

Common imbalances

• • Sluggish digestion and morning heaviness
• • Spring allergies, itchy eyes, congested sinuses
• • Skin breakouts as the body offloads winter residues
• • Mood swings as energy lifts but sleep remains short

Daily rituals

• • Khaneh-tekani — the Nowruz spring cleaning is also a body reset: simplify meals for a week.
• • Walk outside as the sun rises; the lengthening light retrains circadian rhythm.
• • Drink a morning glass of warm water with lemon and a pinch of saffron.

Eat

• • Bitter greens — watercress, dandelion, parsley, fresh fenugreek (shanbalileh)
• • Spring herbs (sabzi-khordan): mint, tarragon, basil, savory, scallion, radish
• • Sour brighteners — verjuice (ab ghureh), sumac, lemon
• • Lighter grains — barley, freekeh, soaked sprouted wheat
• • Rose petals, violet, and chamomile teas to lift mood

Ease back on

• • Heavy slow-cooked stews
• • Excess dairy and cheese
• • Late-night eating

Helpful herbs

Conditions in season

Organ in focus

Heart & blood (qalb va dam) — protect with cooling, moistening foods.

Common imbalances

• • Headaches and irritability from heat
• • Dehydration, dry skin, fatigue in the afternoon
• • Acid reflux and inflamed gut
• • Restless sleep on hot nights

Daily rituals

• • Heaviest meal at midday; light yogurt-and-herb dinner.
• • Afternoon rest (qiluleh) — the Persian siesta protects the heart in heat.
• • Sprinkle rosewater on the forehead and wrists to cool quickly.

Eat

• • Cucumber, watermelon, melon, summer berries, fresh figs
• • Yogurt and doogh (yogurt + water + mint + cucumber + salt)
• • Mast-o-khiar — yogurt, grated cucumber, dried mint, walnut, raisin, rose
• • Faloodeh and khak-shir drinks instead of iced sugar drinks
• • Pomegranate, sour cherry, verjuice — cooling sour fruits

Ease back on

• • Hot spices in midday meals
• • Heavy red meat at lunch
• • Long sun exposure 11am–4pm

Helpful herbs

Conditions in season

Organ in focus

Lungs & large intestine (rieh) — protect from dryness and wind.

Common imbalances

• • Dry cough, dry throat, cracked lips
• • Constipation and dry skin
• • Joint stiffness in cold mornings
• • Low mood as light declines

Daily rituals

• • Soak walnuts and almonds overnight — eat 5–7 each morning.
• • Oil massage (rowghan-mali) once a week — sesame or olive oil before a warm shower.
• • Move sleep 30 minutes earlier as the sun sets earlier.

Eat

• • Soaked nuts and seeds — walnuts, almonds, sesame (ardeh/tahini), pistachio
• • Olive oil, ghee, sesame oil — warming, moistening fats
• • Cooked fruits — quince (beh), apple, pear, fig, date
• • Pumpkin, butternut squash, beet, sweet potato
• • Saffron, cinnamon, cardamom teas in the late afternoon

Ease back on

• • Raw cold salads at dinner
• • Dry crackers and dry breads without oil
• • Skipping warm breakfast

Helpful herbs

Conditions in season

Organ in focus

Kidneys & bones (kolieh) — store warmth, protect the lower back.

Common imbalances

• • Cold hands and feet, low circulation
• • Heaviness, low motivation, winter sadness
• • Stiff joints and lower-back ache
• • Frequent colds and slow-clearing congestion

Daily rituals

• • Warm feet before bed — wool socks, a foot soak with rosemary and salt.
• • Yalda night practice: pomegranate, walnut, poetry — a winter heart-warmer.
• • Daily 15-minute brisk walk at midday when the sun is highest.

Eat

• • Slow-cooked Persian stews (khoresht) — gheymeh, ghormeh-sabzi, fesenjan
• • Bone broths with turmeric, ginger, and barley
• • Roasted roots — beetroot, carrot, parsnip, sweet potato
• • Ginger, cinnamon, black pepper, clove, black seed (siah-daneh)
• • Dates, walnuts, sesame halva — warming, mineral-rich snacks

Ease back on

• • Iced drinks and frozen desserts
• • Raw cold salads as a main meal
• • Long fasts in cold weather

Helpful herbs

Conditions in season