In Ayurveda, we honor the seasons so deeply. This time of year in Ayurveda is known as vata season – a time where the qualities of vata (cold, light, dry, and mobile) are at the forefront of both the environment and our bodies.
Fall is a season marked by transition and harvesting. Our bodies are shifting from the warmth, sun, and long days of summer, where we are often highly social, active, and outwardly focused. We are transitioning to a time of turning inwards, spending more time indoors, and making our way towards the dark, stillness and cold of winter.
During this time of year, both mentally and physically, we can start to consider what lifestyle choices will keep us the most grounded, stabilized and warm, as the cold, mobile, light energy of vata increases.
Below are some vata-pacifying self-care rituals that will help you gracefully transition into autumn and early winter:
Practice a daily routine: One of the most effective ways to support vata is to establish a daily routine. Try to do the same things (wake, exercise, eat, etc.) at roughly the same time each day.
Tongue scrape: Upon waking, scrape your tongue a copper tongue cleaner to help stimulate digestion.
Create a supportive Fall diet: Focus on substantive, warm, oily/moist, and well-spiced foods.
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- For breakfasts, cooked grains like oats, tapioca, cream of rice, or cooked quinoa are wonderful.
- Lunches and dinners are best to include steamed vegetables, hearty grains, soups, and stews. If you eat meat and eggs, this is the best time of year to enjoy them (well-spiced!)
- All dairy products, nuts and seeds are beneficial this time of year.
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Minimize cooling and raw foods: It’s best this time of year to minimize any foods that are light, cooling, and drying.
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- Examples include cruciferous vegetables (broccoli, cabbage, cauliflower), leafy greens, white potatoes, beans, popcorn, crackers, millet, and dried fruit.
- If you do eat these foods, eat in moderation, and soak, cook or serve them with ghee before eating.
- Avoid cold drinks or smoothies, and instead opt for warm or hot beverages, sipping on them throughout the day to stay hydrated and detoxified.
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Incorporate self-massage into your day: Ayurvedic self-massage (also known as abhyanga) soothes the nervous system, calms the mind and delivers much-needed moisture to the body this time of year. Using sesame oil for this ritual is traditional, however apricot seed oil, sweet almond oil and sunflower oil are also great options!
Golden Milk season: Ditch your latte and go for golden milk! This is a turmeric-based elixir that warms the body, increases circulation, reduces inflammation, heals skin, and aids in healthy digestion.
Nadi Shodhana: Incorporating a pranayama (breathing practice) into your fall routine helps invite fluidity and grace into your body. This practice, called nadi shodhana in Sanskrit, is also known as alternate nostril breathing, and can be done for just a few minutes daily.
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- Hold your thumb of one hand over your right nostril while breathing in for 4 counts through your left.
- Hold your breath for 4 counts.
- Hold your pinky finger over your left nostril while breathing out of your right for 4 counts.
- Hold for 4 counts at the bottom of the breath.
- Repeat 5-10 times.
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Use warming aromas: Scent has a big effect on the nervous system, which can often be stressed at this time of year. Geranium, cinnamon, vetiver, and citrus essential oils are nourishing and appropriate for vata season.
Slow down your movement: Vata is very aggravated by fast, mobile activities, so consider slowing down your exercise routines and daily activities:
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- Walking, hiking, swimming, biking, yoga, and tai chi are all wonderful choices, provided you lower the intensity for this season.
- The best time of day to exercise is early morning, between 6-10am.
- Ideally, exercise to about 50-70 percent of your total capacity, breathing through your nose the entire time.
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Wind down with a coconut milk bath: Staying warm and hydrated from the outside, as well as the inside, is so important in vata season! Coconut milk-based bath salts are a wonderful way to wind down and also keep the skin moisturized during a hot bath.
Evening spiced milk: Taking some warm, spiced milk before bed is a wonderful way to promote sound sleep while also boosting your immune system in autumn.
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- Boil about a cup of milk, stirring in a little maple syrup or natural sugar, and then add a ½ tsp each of cinnamon, nutmeg, and ginger. Add 1 tsp of ghee (or any type of preferred fat) and let cool slightly before drinking.
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Sleep by 10pm: In Ayurveda we are always aiming to stay connected with the circadian rhythm of nature, so it’s beneficial to be in bed ready to sleep by 10pm. This helps us ensure we get the proper amount of sleep, maintaining immune health and boosting energy throughout each day.
Herbal support: There are several supplements that are especially beneficial during the autumn season. Among them are:
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- Chyavanprash: Taking this traditional herb can reinforce immunity, strength, and energy during vata season.
- Ashwagandha: This adaptogen is stabilizing to our mind and nervous system, and promotes good sleep, elimination, and strong digestion.
- Triphala is a traditional Ayurvedic formula, bringing strength and warmth to the body, boosting immunity and strengthening the colon.
- Herbal teas, especially made from ginger, licorice, or CCF Tea (cumin, coriander, fennel) can help promote proper digestion and warmth.
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And finally, if you are curious about Ayurveda and really want to support your body and come into balance this season, visit Madeline at gorgeayurveda.com. She offers Ayurvedic dosha assessment consultations, as well as nourishing treatments for this season, such as Ayurvedic facials, Swedana (Ayurvedic herbal steam), and Shirodhara. Shirodhara is a unique nervous system-resetting treatment with warm oil poured over the forehead and down the back of the head, and includes marma (Ayurvedic energy point treatment) on the face, neck and head. All of these services are wonderful options for maintaining balance and immunity in this season!
Written by Madeline Armstrong, Ayurvedic Health Practitioner.