Ayurvedic tips for autumn
As we head into autumn here in Australia, it’s time to observe our surroundings and adapt our lifestyles so that we can minimise any seasonal imbalance.
Autumn is representative of the qualities of Vata. It’s the time of year when we notice a lot of irregularity and change. Think crunchy dry leaves falling from the trees, lots of dry, mobile wind moving through and a chill in the air. Vata in the body also imitates similar signs: dry skin, irregular bowels and constipation (also a sign of dryness), disturbed sleep, circulation issues, increased anxiety and cold. People often remark that they feel a little unstable or out of sorts in autumn – the light, moving qualities can leave us feeling ungrounded and throw our rhythms off kilter.
When we have the language and frameworks to identify the qualities of a season (or anything really!) we can then use the very simple Ayurvedic theory of like increases like, and the opposite brings balance. Essentially, this means that if something has particular qualities, we can balance it by employing the opposite qualities. So in autumn, we know there are more dry, rough, light, cold, irregular and mobile qualities in the environment. To prevent those from becoming excess in the body, we can counter them by applying the opposite qualities. This means we want to increase warm, unctuous, stable, heavy and grounding qualities.
There are lots of simple adjustments we can make to our daily routine, lifestyle and food to incorporate these qualities that can lead to a significant effect on how we feel throughout the changing season and minimise the possibility of any imbalance, and therefore illness, occuring.
This is called ritucharya in Ayurveda, or seasonal routines. Here are a few of the go-to practices that I turn to in autumn to keep me in balance.
Keep it warm & cooked
When it comes to mealtimes, focus on warm, cooked foods. Smoothies, salads and raw things are difficult to digest and this puts a strain on our digestive system, eventually leading to imbalances like constipation, skin issues and period problems. Soups, stews, baked veggies, porridge etc are all wonderful. Try my Greek Lentil Soup, Kitchari, Savoury Breakfast Poha and unwind at night with a Spiced Sleep Milk.
Stay spicy
Adding more spices to your meals is also a wonderful way to boost your immune and digestive systems. This list is by no means exhaustive, but some wonderful spices to include in your autumn cooking are:
Ajwain – a tiny little brown seed with hot, pungent and bitter qualities. Fantastic for sluggish or weak digestion, flatulence, asthma, stomach pain and burning ama (toxins).
How to incorporate: Add to soups and kitchari or take ¼ tsp with a pinch of black or pink salt and a few drops of lemon juice after each meal, followed by some warm water.
Cumin – a roasty, toasty deliciously savoury spice, cumin is hot and pungent and wonderful for pacifying Kapha and Vata. It detoxifies the GI tract, purifies the blood and helps to expel mucus.
How to incorporate: Toast in ghee with other spices and add to soups, stews and kitchari. You can also sprinkle cumin powder on vegetables with cinnamon and coriander before roasting.
Garlic – not just the ultimate flavour bomb, garlic is a powerhouse protector for coughs and asthma and is super high in antibacterial properties. It’s also essential during post-partum care to contract the uterus back into shape as well as reduce the symptoms of dysmenorrhea (painful periods).
How to incorporate: Add to all savoury dishes. When preparing, slice in half lengthways and remove the little inner sprout – this is the part that causes gas and abdominal discomfort. Garlic is very pungent when raw, but becomes sweet and good for all doshas once cooked.
Ginger – my first experience with the power of natural remedies was a hot ginger tea given to me by a friend of my mum’s when I was sick as a kid. Fantastic for upset stomachs and digestion, ginger’s also great for relieving flatulence, purifying the liver and blood and expelling mucus.
How to incorporate: For a cough, juice a small amount, mix with honey, black pepper and cardamom and take 2 x a day. You can also grate some into kitchari. To fire up digestion before meals, eat a thin slice with a sprinkle of salt and lemon.
Stay regular
Autumn (and Vata in general) is a time of irregularity. To balance this, keep a regular schedule. Try and wake up and go to sleep at the same times each day/night and eat your meals at the same time. This is almost deceptively simple, yet our bodies love and thrive with rhythm and routine.
Morning detox drink
Each morning, continue the overnight cleanse your body has undertaken during sleep with a quick and simple morning detox drink.
Combine ½ tsp each of grated ginger and lemon juice with ¼ tsp ajwain powder in warm water. Add ½ tsp honey (please make sure the water is only just warm as heating honey renders it toxic), stir and drink.
Abhyanga
Though I would recommend Abhyanga in most instances, it is especially important in autumn when we tend to be generally drier. Abhyanga is the application of warm oil to the body to aid in lymphatic drainage, support the skin microbiome, improve circulation and pacify the nervous system. You can do a quick version or treat yourself to a long and luxurious moment of self-care. Try to incorporate daily if you can, or a few times a week. This guide is my favourite. Make sure to oil your ears and nostrils as these can dry out quickly. It’s also an extra beneficial time to receive abhyanga – you can book in here for 90 minutes of oily massage bliss!
Covering up
Remember when you were a kid and your mum would yell at you to put a jumper on? As usual, mother knows best – staying covered up from the elements not only reduces your risk of getting a cold, it also prevents the dry, airy, windy qualities from entering the system. Covering the ears is especially important as Vata governs the organs of sound and the ears are an easy orifice for cold air to enter the body.
Cleansing
The junction of the seasons, especially between summer and autumn and winter and spring, is the perfect opportunity to cleanse the body. A simple 3-day cleanse helps to clear excess ama (toxins) from the body and provide a rejuvenating reset. Unlike juice cleanses and fasts, which tend to provide short-term results but long-term imbalances, a kitchari or mung soup cleanse is a gentle way to kickstart the body’s ability to detoxify gently and naturally. For best results, reach out to me or your Ayurvedic practitioner if you feel charmed for a kitchari cleanse.
Regular meditation
It goes without saying that a stable, consistent meditation practice is one of the absolute best ways to take care of yourself. When autumn can create some turbulence and ungroundedness, having a daily practice of calming the mind and releasing stress is essential. Of the many benefits, Vedic meditation also helps to sharpen our intuitive Self, meaning we become more and more in tune with our own physiology, but also more adept at reading our environment, and therefore intuiting how best we can balance ourselves. If you’re yet to learn, make sure you reach out or check out upcoming courses. It’s the number one investment you could make for your health – because the quality of our minds determines the quality of our lives.
I’d love to hear your top rituals, tools and practices for autumn and beyond, so get in touch with me at hello@brightsidemeditation.com and let me know!