Ahhh the light starts to change, the leaves start turning, and before we know it we are surrounded by yellows, oranges, reds and browns. And although autumn shows itself clearly in the outside world, what me may not realise is that it brings just as much change in our bodies too. Read on if you're interested in knowing more about how Ayurveda can help you transition into this new season from a place of positivity and wellbeing.
Our world is made up of a dance between the elements – ether, air, fire, water & earth. Everything we experience (from external to internal) is comprised in some way of these five elements, relating to each other in a constant balancing act. The elements are fundamental on a personal level too, and as such, Ayurveda teaches us that knowing how to recognise when an element is out of balance within ourselves is one of the great secrets for a healthy body, mind and soul.
‘The basic rule is – whatever we can do for ourselves to improve our own health
is more effective in the long run than what another person can do for us.’
– Ayurvedic Healing: a comprehensive guide, Dr. David Frawley
Changes in life can often be energetically disruptive, and one change that we live through repeatedly is the change of the seasons. Though these shifts may seem small, they have the potential to challenge our internal equilibrium – making it all the more important to take the time to periodically tend to and reorganise our energy. Throughout history, humans have had rituals that celebrate seasonal transitions; releasing the previous season, and preparing for the season to come. Here, we put that ancient theory to practice.
SEASONS & THE DOSHAS
In the autumn months the air element is prominent, it is dry, mobile, light, cool, rough and subtle. As this element increases in our surroundings, we may also start to notice it creeping into our bodies and manifesting itself through dry skin, energy fluctuations, scattered thoughts, stiff joints, sluggish digestion, increased bloating etc. Autumn is a crucial season exactly because of its association with Vata – the dosha with the most potential for disease, imbalance and destabilisation. The approaching cool months mark the start of Vata season, and as a result of this, warmth and stability need to be boosted.
Ayurveda states that when seasons are changing, so too must our diet and lifestyle. Seasonally speaking, our diet should be opposite in nature to the dosha of the season in which we are living (e.g. if it is cold, dry and windy outside, our food should be warm, moist and grounding). You’ll often find that our bodies naturally crave foods according to this logic – cooler foods in the summer, and warmer foods in the winter. In the autumn however, we are dealing with the end of the summer (Pitta season), and the beginning of winter (Vata season). Care must be taken, therefore, not to aggravate Pitta in the early autumn, and not to aggravate Vata in the late autumn. Transitional seasons are more complicated than summer or winter because of their mixed nature.
Dealing with the transition: the key word here is GRADUAL. The new seasonal changes must be implemented gradually (ideally over a period of 15 days), during which we give up the lifestyle guidelines of the previous season and adopt the new ones for the upcoming season. It is important not to make these changes drastically, as the body may not be able to cope with such sudden changes (and there could be negative repercussions further down the line). In the case of autumn, it can be helpful to split the season into two parts, as mentioned previously – early autumn & late autumn.
DIET
1) Early autumn = Indian summer, still warm days.
Focus on subsiding Pitta (the ‘fire’ from the summer) whilst keeping Vata in balance (e.g. cooked green vegetables such as broccoli, courgette, leeks, brussel sprouts, kale, celery, fennel, bok choy, and green beans). Cooked green vegetables are ideal because they cool Pitta (green vegetables), and moisten Vata (being cooked). The Pitta balancing diet of the early autumn should therefore be cooling (to treat the leftovers of the summer heat), but not so much so as to risk aggravating the incoming dryness & coolness of Vata. Avoid fried food, and make sure that the diet is not too rich. Three meals are usually sufficient, and eating late at night should be avoided.
2) Late autumn = Welcoming winter, already colder days.
Slowly switch to a completely Vata balancing diet (easy to digest cooked foods e.g. soups and stews). At this stage of the season, symptoms such as dry skin, stiffness in the joints, constipation, bloating, and anxiety are often common. A Vata balancing diet will help Agni (your digestive fire) remain healthy and avoid many of these typical ailments. The qualities of Vata are like those of air - luckily, mother nature offers great seasonal food to counterbalance these characteristics thanks to root veggies, which are mostly sweet, heavy and grounding (e.g. carrot, pumpkin, sweet potato, beetroot, parsnips, turnips, winter squash, and celeriac). Meals can be small and frequent, but regular, and food should always be taken warm & cooked.
During the autumn a wide range of vegetables is available (cauliflower, cabbage, onions, garlic, artichoke, ginger, mushrooms, eggplant, pumpkins, carrots, sweet potatoes, etc.). They are best cooked in soups, roasted, sautéed or steamed with mild spices, fresh herbs, and good quality oils or ghee. This will keep our digestive fire healthy. Vata season brings more fatigue and nervousness to the system, so we should make sure to choose local and organic veggies for better quality Prana and more Sattva. Dry, cold and raw foods (e.g. crackers, salads, frozen foods) should be practically eliminated at this time of the year as they all increase Vata in our system. It is important to be mindful of our food choices when the weather fluctuates.
YOGA
Stabilising and grounding asanas are particularly useful during the transition between seasons. Standing and seated poses that emphasise hip opening can also help us to feel more grounded and nourished. Forward bends open our hearts to the earth and help us to start moving our energy inwards as we prepare for colder weather. To these we can add poses that create warmth and fluidity, which help to strengthen our digestion and awareness. Key however, is to avoid over-exertion… since the weather is more unpredictable at this time of year, it becomes even more important to check in with our energy levels daily, and respect the desire to rest when it arises. We must learn to listen to our bodies.
RITUALS
The introduction of rituals into our daily lives soothes and eases excess Vata. The most basic way to do this is to develop a regular schedule of resting, sleeping & eating. Being honest with ourselves and finding a schedule that works with our life (and sticking to it!) can be one of the most beneficial things we can do for a more energetically and emotionally balanced life.
Keep in mind that we are transitioning away from summer, which is a time when we all tend to be busy, take holidays, and recharge in the warmth and light of the sun. Suddenly, autumn rolls around and, with the change of weather, we often feel restless and a little more down. Spending time reflecting on the beauty that surrounds us during this time can help us to rebalance our minds and bodies. Taking care of ourselves with rituals especially designed for the autumn season can further help us avoid other ailments down the road with the arrival of winter.
Oil Massage = is one way to encourage cleansing during this season. Olive oil can be rubbed into the entire body with special attention being placed on the joints and abdomen. Due to the fact that oils penetrate the skin and enter the bodily system, this will keep the skin smooth, sustain mobility in the joints, and keep the digestive system active. When we massage the body with oil, we make it possible for the body to cleanse itself so that toxins do not build up within it. Those who have very dry skin can use sesame oil to enhance the effects of the massage. 20 mins of oil self-massage 3x per week is a great way to start building immunity. After applying the oil, take a warm shower, using very little soap, and pat your skin dry allowing the excess oil to soak into your skin before getting dressed.
Herbal Teas & Chai = another way to encourage the body to stay active & healthy during autumn is to drink teas that cleanse all of the organs - these keep the body lubricated, flushing out toxins and keeping the digestive fire active. A large glass of warm water or spiced water first thing in the morning is a great habit to get into. Use warm and sweet spices to promote the calming of inner air (e.g. cinnamon, fennel, clove, ginger, sweet basil, mint, cardamom). There are no right or wrong proportions of herbs so do what suits you, play around and be creative! Add honey for sweetness and an extra touch of warmth.
Colours & Nature = autumn is a season of transition and transformation. It is a bridge between the active, physical days of summer, and the reflective days of winter. Enjoy this shift and embrace the evolution that it brings to your body, mind and soul. Take the time to move slowly when you need to, and seek balance by taking nice long walks in nature. Tap into your creativity and introduce earth colours into your home, surrounding yourself with colours that help to balance the air element (e.g. browns, rusts, reds, oranges). Crystals can also be used to create a rich environment for balanced energy, grounding and creativity.
Meditation & Journaling = autumn is a great time to start creating new introspective habits such as meditation or journaling. Take advantage of this new seasonal leaf and allow yourself to be inspired.
Autumn is a season that deepens your connection to your inner self, so embrace the time you spend alone, as well as the time shared with family and friends. Enjoy hearty and nutritious vegetable dishes, and spend time with the earth, in forests among the fallen leaves.
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