Ayurvedic Guide to Fall
Fall as Explained by Ayurveda
Fall is considered Vata Season in Ayurveda —> Cold & Dry = Air Energy
Symptoms of imbalance: emotional and physical instability and ungroundedness, mood-swings, indecisiveness, feeling cold, constipation, frequent infections (colds, viruses, stomach bugs, etc.)
How to stay balanced this fall
THE CORNERSTONES: Eat warm, nourishing foods such as root vegetables in soups, stews, and porridges, along with lots of greens that provide an extra shot of vitamins and minerals to keep us healthy and our immune system strong throughout the season —> a perfect fall meal would be a hearty lentil soup with carrots, pumpkins, sweet potato topped with lots of fresh, cleansing herbs, like cilantro, parsley, and chives.
Enjoy at least one grounding activity per day: i.e. a walk in nature, breath-work, or journaling. Daily yoga for circulation , movement and balance is also wonderful —> a medium-intensity vinyasa flow sequence in the first half of the day and yin yoga or restorative yoga in the evenings can be especially good to reduce excess vata.
Consider spending one week this fall eating just kitchari - this will give your digestive system a much needed break and keep you feeling light yet nourished. Perfect to get ready for the heavy feelings and foods of winter. Ayurveda says that October is a wonderful month to carry out a cleanse of this sort.
Grounding Rituals
Take a long, warm bath. Use salts (epsom, dead sea, pink) and essential oils (see below for some suggestions) for a true sensory experience. The effects of such a bath are immediate & long-lasting
Abhyanga - Ayurvedic full-body self-massage with warming oil —>
sesame oil is a wonderfully warming and nourishing oil
Castor oil is a great choice for dry skin (another sign of high vata) which is also very nourishing while being a very effective moisturizer
Dry brushing using a natural-bristle brush helps flush out the lymph system and thereby strengthens circulation and the immune system. Plus, it feels great! Try it before your morning shower
Nature Walks/Forest Bathing → did you know that studies show that the green color actually raises serotonin levels & helps depression? Add to that the benefits of the essential oils literally filling the air in a forest or park & the decrease in urban noise in these areas, think of them as wellness oases!
Lifestyle Rituals
Body: gentle cleanse before winter starts, for example a kitchari cleanse* is perfect for this season - the Ayurvedic classic! (See below or click on link for more info)
Nourishment: focus on fresh, seasonal and nourishing foods that are sweet in taste such as root vegetables, beans & cooked/baked fruit with nuts as a snack in between meals. Apples are perfect for the fall (see recipe below)
Lifestyle: balance transition of season from warmth to cold and light to dark with grounding practices that allow you to take in the abundance of this season. Helping neighbors or a nearby farm to harvest their fruits and vegetables is an excellent way to connect with the season. → Or create your personal “Harvest Ceremony” by reflecting on all the ways you grew and collected knowledge this year. What did you learn? What is something you accomplished that you are proud of? What are you especially grateful for?
*Kitchari is a simple & delicious meal that has been used for centuries to rehabilitate the sick (it is what is primarily served in Ayurvedic Hospitals) and to maintain health & longevity. Due to its easy digestibility and high nutritional content, it is the perfect food for convalescence, growing children, ailing elders, and anyone who wants to eat a highly nourishing, yet light food. It’s also perfect for a cleanse. Simply eat kitchari for each meal for at least 3 days (optimally at least one week) and you’ll see & feel the difference! For a summer version of kitchari use an array of colorful fresh, light, seasonal and regional vegetables and be sure to pile on fresh herbs on top such as coriander, parsley, and mint. Kitchari Recipe & Cleanse Instructions
Ayurvedic Apple Bowl - a delicious and easy recipe that I created and that my whole family loves. Putting it together takes just a few minutes more than making toast, but the process is so nice. Plus, it fills the whole kitchen with the loveliest scent! Combining the sweet seasonal goodness of apples with warming and immune boosting spices including ginger, cinnamon, turmeric and cardamom. Try it out here…
Moon Milk - a comforting beverage based on the ancient Ayurvedic tradition of drinking warm milk, honey and spices before bed. Here is a template, so that you can create your own moon milk variation at home! Here is a super easy way to make this at home → DOUBLE ARROW MOON MILK
Fall Essential Oil Blends
Make your blend of choice & place two-four drops of the following oils in your diffuser or carrier oil (such as jojoba)
Cinnamon, Cardamom, Black Pepper - warming
Cyprus, Cedarwood, Vetiver - grounding
Eucalyptus, Juniper, Bergamot* - uplifting
*This oil can cause photosensible skin reactions. If your skin reacts sensitive to sun, avoid direct sunlight for 12h after applying these oils to the skin.
Summary
Fall is the perfect time for self-care. The bustle and outward energy of summer begins to recede and the time for reflection and inner work begins. Create daily mini retreats at home - even five minutes for a morning breathwork session or a mini self foot massage with warm sesame oil will work wonders. Remember: making time for self-care is not a selfish act, rather one in which helps you to stay healthy throughout this beautiful, turbulent season. These simple practices will boost your moods, energy and immune system. And this is something everyone around you will benefit from.