You don’t need to feel dry & depleted this fall. Ayurvedic tips to stay nourished and warm.
In Ayurveda, the thresholds and subtle shift between one season’s end and another’s beginning, is potent. We’re more sensitive in these windows, prone to sickness as well as the overflow of quality from the season before. As the fall equinox has just begun, evoking associations of pumpkin spice lattes, sunset colors and chilly air, it’s an important time to compassionately reflect on what choices and habits will best compliment the seasonal changes ahead.
If we did not wholly balance and mitigate summertime Pitta’s heat upon entering fall, we may be feeling the remnants of Pitta qualities (oily, sharp, hot, light, mobile and liquid) show up in our body (like as inflammation or acne) or in our mind (like as irritation and self-criticism). Ayurveda is an intuitive ancient science that invites us to balance the predominant seasonal qualities, with opposite ones. To have found this balance over the summer would have meant choosing calming, cool and dense food and activities over spicy, hot, sharp things- from intense workouts, fast-paced routines & food to fiery people. For most of us finding this balance was likely difficult. I myself was tempted by openings to travel, socialize, and sunbathe, hiked at the hottest time of day, ate spicy foods, celebrated with champagne, and enjoyed my daily cup of coffee. Summer can feel like a joyful, hot whirlwind. As I tend lovingly to the overflow of heat unsurprisingly showing up in my constitution with soothing rose & marshmallow root tea and daily yoga nidra, I realize It’s essential to be preventative for the upcoming season. Let’s slow down and together reflect on how we can plan for optimal wellness during this sacred threshold.
Fall is the classic Vata season
In Ayurveda, fall is the Vata time of year, where the elements of air and ether, and the qualities of dry, light, cool, rough, subtle and mobile are predominant. The person complaining of dry skin, brittle hair, and scattered thoughts might not realize that choosing to eat daily salads while scrolling the news on their phone is exacerbating dry symptoms in body and mind. Antidotes for fall will include heavy, hot, oily, smooth, static, cloudy qualities. Fall is a time to bring in nourishing, warm meals, stable and consistent practices and mealtimes, and to nourish and hydrate deeply on a body and soul level. Inviting in slowness and mindfulness across life may counter the mobile and light qualities of the fall that could otherwise spark anxiety, indecision, and a general sense of feeling untethered.
It is also natural to feel energy levels wane during this time and to feel the pull to stay inside with chillier temperatures, choosing to get cozy and cuddle with a beloved or a good book. This is a period of natural contraction, with days becoming shorter and shorter, until December’s winter solstice, the longest night of the year. Energetically we are being drawn inwards so it’s paramount to prioritize rest and answer the natural impulse to sleep earlier. As leaves are dying off, it’s a time to let go of what’s not serving us, and say no to activities & commitments to protect energy levels. Fall season is like the pause right before exhaling, and if you have a menstrual cycle, it’s akin to the luteal phase- when energy levels start to fall, and we may feel more forgetful, fatigued, highly emotional, and critical.
In Ayurveda, subtle and simple is powerful. If you engage in just 1 or 2 of the tips below, you might receive the benefits of balanced Vata during this season and experience greater connection to intuition, heightened creativity, imagination, adaptability, and feel more nourished, calm and grounded.
Fall Wellness Tips
Go slow & rest: Renew that daily meditation practice, engage in restorative or yin yoga over a faster flow, engage in yoga nidra & breathework. Take baths, get a massage or do your own Abhyanga for internal oleation (with warming oils like sesame or almond). Prioritize sleep and rest. Avoid multi-tasking, mindless scrolling & notice sources of energy drain.
Make meals mindful: Take three breathes before eating. Eat meals sitting down without distractions. Chew food slowly to support digestion. Practice gratitude or say a blessing before. Light a candle to add additional warmth.
Establish rhythm: Vata is seen as regularly irregular. Make meals, bedtimes, waketimes, & workout habits consistent. Adopt consistent routines, structure and habits will ensure fall’s light and mobile qualities won’t blow you off balance. This is a wonderful time to set phone reminders, choose planners and find accountability buddies!
Think warm & spiced: Eat warm and cooked foods with plenty of healthy oils (avocado & ghee) and root vegetables like carrots, beets and sweet potatoes. Make soups and stews. Try to avoid raw veggies but if you can’t go without that salad, do so at the warmest time of that day- lunch. Use warming spices like ginger, cinnamon, cumin, tumeric, nutmeg. Let thoughts also be warm and filled with gratitude.
Drink warm & hydrating teas: Demulcent herbs like marshmallow root, oatstraw, shatavari and licorice bring in moisture and counter dryness. Start the day with hot water with lemon. Before bed, drink calming moon milk or turmeric tea. Skip the ice and drink room temp water.
Engage in creative reflection: Tap into Vata’s strengths by making some art, painting, crafting, or creating a vision board. Engaging in multi-kinesthetic & sensory activities is grounding & invites mindful attention to the present moment- countering the vata’s mind’s nature to wander. Play & receive guidance from an oracle deck.
Connect to the earth: Lying (wrapped warmly) on the earth is sure to help bring that airy energy down. Nature reminds of impermanence and death; We can cherish what we hold dear now, while trusting spring and expansion will inevitably follow this contraction.
Let go & surrender: This is a powerful time to release what’s not serving you in body and mind. Explore where you can practice non-attachement, journal to let any frustrations or hard feelings soften and flow, find support in encouraging loved ones or a therapist to process and unstick critical thoughts, journal, dance & move your body to release tension, do a seasonal de-cluttering & donation drop. Experience a gentle and supported cleanse, like this one from one of my teachers.
Committing to a few of these habits may help you stay grounded and feel calm in mind and spirit throughout the fall season. If you’re interested in learning more, sign up for my email list or reach out to learn about Ayurvedic Health Coaching packages or workshops.
Reflective Journal prompts
What am I saying yes to that I want to be saying no to? What am I saying no to that I want to be saying yes to?
What strengthens me? What weakens me?
When do I/have I felt most nourished?
How is my sleep quality? What could promote a soothing bedtime routine to wind down?
How might I sprinkle creativity into my day?
