Ayurvedic practices to stay balanced during fall

By Brittany Vargas

Ayurvedic practices can help patients manage the cold, dry weather, and frenetic pace of fall, according to Jo Tandberg, National Ayurvedic Medical Association (NAMA)-certified Ayurvedic Counselor in White Salmon, Washington.

From the Ayurvedic perspective, fall is characterized by the quality of vata, a dosha or body type made up of the elements air and space. According to Tandberg, as the seasons change, our lifestyles must also change to maintain health and prevent an excess of any dosha.

“Autumn signals a time to prepare for vata season, including cleansing the body from excess ama [toxins] and pitta [a dosha characterized by fire and water] by flushing toxins from the system,” she said.

“In Ayurvedic practice, the autumn months in the U.S. are typically considered part of vata season,” said Brant Passalacqua, Ayurvedic Counselor in Northampton, Mass. “This is not based on the calendar year, however, but instead on the qualities of the fall season aligning with the qualities of vata dosha.”

Our bodies and minds are susceptible to the same changes that occur in the environment around us, said Passalacqua. So, everyone, regardless of their dosha, must be attentive to vata imbalances.

According to a 2017 paper published in Journal of Ayurveda and Integrative Medicine, Ayurveda is unique in that it emphasizes harmonizing with nature using a combination of dietary, lifestyle, behavioral, and psychological interventions. This proactive approach can reduce physical and psychological discomfort, prevent disease, and increase longevity, the study said.

Managing the shift in seasons

The transition from the fiery heat of summer to the cool, dry months of fall is an important time of cleansing and balancing, Tandberg said.

According to Tandberg, summer is characterized by pitta, a combination of fire and water elements, which means that many people will have an accumulated build-up of heat in their bodies by the time fall arrives. This can cause burnout in the body, which will be further aggravated by vata’s dryness.

Additionally, Vata dosha centers around air and space, Passalacqua said. Its key qualities can be described as cold, dry, rough, harsh, flowing, light, clear, empty, and spacious.

“Autumn embodies these characteristics,” he said, “As the weather turns cooler and colder, the wind brings more breezes and gusts, and the air and living things around us start drying out and turning rougher.”

When these qualities build up too much, it can cause digestive issues like gas and constipation, dehydration, fatigue, joint stiffness or pain, dry or rough skin, poor sleep quality, anxiety, and feelings of isolation or emptiness, he said.

Tandberg said that vata imbalance could lead to a spacey mind, ungroundedness, ringing in the ears, numb skin, aches and pain in the lower back and thighs, fear, and insomnia.

As the seasons shift, it’s important to be aware not just of vata imbalances, but of pitta imbalances that may have built up over time, said Tandberg. When vata aggravates excess pitta, it can lead to a number of symptoms.

“Excess pitta can spread and manifest throughout the gastrointestinal tract, creating digestive disorders and discomfort,” she said. “Acid reflux, irregularities with elimination, unwanted weight gain or loss, skin rashes, headaches, insomnia, and even heart, liver, and kidney issues can manifest and become chronic if the body is not properly prepared for the changing of the seasons.”

Lifestyle practices for vata season

Ideally, everyone should do a cleanse early in the season to clear out excess pitta, said Tandberg.

She advises eating a mono-diet of kitchari  — an Ayurvedic dish made of split mung beans, rice, and cleansing spices like ginger, turmeric, coriander, fennel, and fenugreek — for a few days to a few weeks, she said.

“I recommend severely limiting processed foods, smoking, and other recreational drugs during this time, and I enjoy starting the day with oatmeal and stewed apples in the morning,” she said. In the afternoon and evening, I recommend kitchari and cooked vegetables.”

Tandberg also said to reintroduce regular foods slowly, keeping an eye out for bloating, gas, heartburn, and cramping. She also emphasized the importance of staying hydrated.

As vata season continues, it’s important to balance the windy, chaotic, dry energy of vata with routines, warmth, and rest, said Passalacqua.

“If you do find yourself experiencing vata imbalance, you can correct the issue with proper diet, yoga, and lifestyle changes,” he said. “In general, try to introduce more warmth, moisture, calm, and nourishment into your life. Each person is unique, so take care to identify the specific areas where you are experiencing imbalance and find the right combination to regain your balance.”

Passalacqua also suggested advising patients to eat warmer, heavier foods and drinks, use more oil, and focus on sweet, salty, and sour-tasting foods.

Dry weather, dry land, wind, and cold, will stir up vata, said Tandberg, as does a frenetic lifestyle. She said she recommended avoiding multi-tasking, overexertion, and excessive talking. Emotionally, she said it’s important to watch out for and manage feelings of fear, insecurity, and loneliness.

A lifestyle that cultivates stability and rest will help keep vata in check, said Passalacqua. To support patients in this season, consider the following tips:

• Maintain a consistent schedule: Wake up, eat, and sleep at the same time every day
• Stay warm and hydrated: Take warm showers and get oil massages or perform self-massage with oil (a practice known as Abhyanga)
• Develop a good relaxation routine
• Try yoga poses like Warrior One and Two, Sun Salutations, Tree Pose, Mountain Pose, and Savasana