As winter sets in, protecting the body from cold-related illnesses becomes a challenge. Simply wearing warm clothes or avoiding cold air is often not enough. According to Patanjali founder Swami Ramdev, keeping the body warm from within is essential to stay healthy during the winter season. He believes that Ayurvedic remedies combined with yoga can naturally boost immunity and protect the body from colds, coughs, and flu.

In a video shared recently, Baba Ramdev explained several simple, home-based remedies that help generate internal heat and strengthen the immune system. These methods do not require medicines or expensive supplements and can be easily followed as part of a daily routine. Here are 10 remedies recommended by Swami Ramdev to stay warm and healthy during winter.

1. Turmeric and Ginger Water

Drink lukewarm water mixed with turmeric and ginger first thing in the morning. This helps generate internal warmth and also protects against colds and coughs.

2. Black Pepper and Almonds

Chew five almonds and five black peppercorns daily. Black pepper boosts immunity and helps the body fight seasonal infections.

3. Turmeric Milk or Honey Water

Consuming turmeric milk or warm water with a little honey during winter helps keep the body warm and reduces the impact of cold weather.

4. Saffron Remedy

Saffron provides instant warmth to the body. Baba Ramdev suggests keeping one or two strands of saffron in the mouth daily to prevent colds.

5. Pure Ghee Consumption

People who feel excessive cold or have weak immunity should consume pure ghee early in the morning. It strengthens the body internally and improves resistance to cold.

6. Mishri, Almonds, and Black Pepper Mix

Chew almonds and black pepper along with mishri (rock sugar) in the morning. This combination boosts energy, provides inner strength, and keeps the body warm throughout the day.

7. Deep Breathing

Taking slow, deep breaths helps increase oxygen flow and naturally generates heat inside the body.

8. Power Yoga and Surya Namaskar

Regular practice of power yoga, sit-ups, and Surya Namaskar helps produce body heat, keeps muscles strong, and protects against cold-related issues.

9. Bhastrika Pranayama

Practicing Bhastrika Pranayama for five minutes daily strengthens the lungs and keeps the respiratory system healthy during winter.

10. Kapalabhati and Anulom-Vilom

Baba Ramdev recommends practicing Kapalabhati for five minutes and Anulom-Vilom for another five minutes daily. These pranayama exercises improve immunity and help prevent colds and coughs. He also advises consuming gond laddus, jaggery, and blowing the conch shell in the morning for added benefits.