Sardiyon Mein Mardana Taqat: Winter Foods and Unani Habits for Pakistani Men
Every year it happens the same way. The first cold morning arrives, the fog settles over Faisalabad, and somewhere in the house someone starts roasting atta in desi ghee for panjiri. Dry fruit prices go up, gajar ka halwa appears at every dinner, and the men of the house are told to "eat well, sardi hai".
There is real wisdom in this tradition. Unani medicine has always treated winter as the season to build strength. But the way many of us eat in winter today, with more ghee, more sugar, less sun and almost no exercise, can leave a man feeling heavier and more tired by February, not stronger. This guide separates the useful from the harmful.
Why Winter Is Different for the Body
In winter we sweat less, feel less thirsty, sit indoors more and get far less sunlight. Many men in Pakistan are already low in vitamin D, and the short, hazy days of December and January make it worse. Low vitamin D has been linked with tiredness and low mood, and some studies have connected it with lower testosterone levels.
At the same time, appetite increases. That is not a bad thing in itself. The problem is what we feed it.
Winter Foods Worth Eating Regularly
| Food | Why it helps | Sensible amount |
|---|---|---|
| Khajoor (dates) | Natural energy, fibre, potassium and iron | 3 to 5 a day, ideally with warm milk |
| Akhrot and badam | Healthy fats, vitamin E, omega-3 from walnuts | A small handful, soaked overnight |
| Machli (fish) | Protein, omega-3 and some vitamin D; winter is fish season in Punjab | Once or twice a week, grilled or lightly cooked |
| Anday (eggs) | Complete protein and vitamin D in the yolk | 1 to 2 daily for most healthy men |
| Sarson ka saag and palak | Folate, magnesium and iron | Several times a week, without drowning it in makhan |
| Til (sesame) and gur | Calcium, minerals and warmth | Small pieces of til wale laddu, not a box |
| Gajar, shakarkandi, mooli | Fibre and antioxidants | Freely, as vegetables rather than only as halwa |
| Kaddu ke beej | One of the best plant sources of zinc | A tablespoon roasted, as a snack |
If you want to read more about what each nutrient does for sperm and hormones, see our guide on foods that support sperm health.
The Winter Favourites That Need Limits
Panjiri and pinnian
A traditional panjiri made with atta, ghee, gond, dry fruits and sugar is extremely rich. One or two spoons in the morning is a reasonable winter tradition. A bowl every day, combined with little activity, adds a lot of fat and sugar. For men with diabetes, a big belly or high cholesterol, it is better kept as an occasional treat.
Gajar ka halwa and mithai
The gajar is healthy. The khoya, sugar and ghee around it are the issue. Belly fat is one of the biggest enemies of male hormones, because fat tissue converts testosterone into oestrogen.
Desi ghee
A little desi ghee in cooking is part of our food culture and fine for most active people. Parathas fried in ghee every morning are a different story.
Extra cups of chai
Winter usually means four or five cups of sweet chai a day. That is a lot of sugar, and the caffeine late in the evening can disturb sleep, which is when most testosterone is released.
Smog Season: Protect Your Lungs, Keep Moving
From late October to January, smog has become a regular part of life in Lahore, Faisalabad and much of Punjab. Polluted air affects the heart and lungs, and anything that harms circulation can also affect energy and sexual health over time.
- On heavy smog days, skip the outdoor walk and exercise indoors: squats, push-ups, stairs or a skipping rope
- Wear a proper mask outdoors when air quality is poor
- Keep windows closed during the worst hours and avoid burning anything at home
- On clearer mornings, go out for 15 to 20 minutes of sun on your face and arms
A simple home routine is in our article on home exercises for testosterone.
Four Winter Habits That Make the Biggest Difference
- Morning sunlight. Even 15 minutes on a clear morning helps. If you feel constantly tired, ask your doctor to check your vitamin D before taking high-dose supplements.
- Water by the clock. You will not feel thirsty, so drink a glass every couple of hours. Warm water, green tea and soups all count.
- Daily movement. Ibn Sina's own advice: more exercise in winter, not less. Aim for at least 30 minutes a day.
- Do not overheat yourself. Sitting close to a heater for hours or sleeping under a very heavy razai keeps the groin warm, and the testes work best slightly cooler than the body. Loose cotton underwear helps.
Traditional Unani Support for the Cold Months
Winter has always been the season for majoons and herbal safoof taken with warm milk. If you prefer traditional support alongside good food and exercise, these are the options in our range:
| Product | How it is taken | Price |
|---|---|---|
| Majoon-e-Shabab | 1 spoon after breakfast and 1 before bed | Rs 2,500 (15 days) / Rs 5,000 (30 days) |
| Fertivance | 5 g with lukewarm milk, morning and evening | Rs 9,500 (200 g) / Rs 17,500 (400 g) |
| ZOBRA | 1 capsule in the evening after meals, with milk | Rs 1,950 (30 capsules) |
| Sperm Plus Tablets | 3 tablets morning and 3 at night, chewed with milk or water | Rs 7,500 (30 days) |
All orders come with free delivery and cash on delivery anywhere in Pakistan. If you have diabetes, high blood pressure or heart disease, speak to your doctor before starting any herbal product, especially warming formulas.
Every man's body and temperament (mizaj) is different. A short private consultation with our Hakeem can help you decide what to eat this winter and whether any herbal support is right for you. A Physiotherapist and Psychologist are also available.
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Aksar Pooche Jane Wale Sawal (FAQ)
Sardiyon mein mardana taqat ke liye kya khana chahiye?
Khajoor doodh ke sath, bhigoye hue akhrot aur badam, anday, machli, saag aur kaddu ke beej. Panjiri aur halwa thodi miqdar mein.
Kya roz panjiri khana theek hai?
Subah ek do chamach theek hain. Roz bara pyala, khas tor par sugar ya motape mein, nuqsan de sakta hai.
Smog mein warzish kaise karein?
Smog wale din ghar ke andar warzish karein, jaise squats, push-ups ya seedhiyan. Saaf din par subah dhoop mein chahal qadmi karein.
Kya sardiyon mein Majoon-e-Shabab le sakte hain?
Ji haan, ek chamach nashte ke baad aur ek sone se pehle. Sugar, BP ya dil ka masla ho to pehle doctor se mashwara karein.
Clinic kahan hai aur kab khula hota hai?
Office # 25, Mehar Din Plaza, Batala Colony, Faisalabad, NADRA office ke qareeb. Peer se Itwar, subah 10 se raat 9 baje tak. WhatsApp: 0303 8661000.
Sources: Ibn Sina, Al-Qanun fi'l-Tibb (seasonal regimen) · NHS: Vitamin D · WHO: Ambient air quality and health