5 Ways to Stay Healthy this Autumn and Winter

17 Nov

From autumn to mid-winter is the time of Vata dosha.

Vata means - the one that moves or vehicle. It is the king of all doshas. Vata governs everything that moves, thinking, swallowing, creating thoughts etc.

As Vata moves and initiates movement, it is challenging to balance and accessible to imbalance.

Vata imbalance can make us feel anxious, busy in our minds, and indecisive. We can experience bone aches or aches/stiffness in our joints or general aches that seem to move randomly through the body. We can get constipated, have dry skin, cold hands and feet.

When Vata is balanced, we feel enthusiastic & inspired, we move freely, are creative and communicative, and have regular elimination.

As you may know, each dosha has the qualities of the elements that the dosha contains. Vata dosha comprises the space and air element, so its qualities are those of space and air, namely:

Cold (as it has no fire),
Dry (as it contains no water)
Light (has no earth)
Mobile
Subtle
Rough (has no water)
Clear

We need to keep these qualities balanced throughout the Vata dominant time. But, of course, this applies even more so if Vata features heavily in your constitution.

How to balance the qualities?

There are several ways through which we can bring change and rebalance.

Food

Food is the most impactful tool to stay healthy and balanced as we eat daily.

We focus on the tastes of the season. The ones that balance Vata dosha are:

Sweet, sour & salty.

Sweet

As everything hinges on the 5 elements, don't be surprised that the tastes are also based on the elements.

Sweet taste consists of earth & water element. Both water and earth have heavy qualities, so they balance the lightness of Vata, giving it grounding and stability.

The sweet taste is anabolic, which means it nourishes and builds the body, which is just what we need through the cold seasons.⁠

Which food items are sweet in taste?

Most food harvested during the late summer and autumn is sweet as they bask in the sun.

So we should focus on root vegetables, sweet potatoes, sweet fruits, nuts & grains.

Although leafy greens are bitter in taste, we should add them regularly to our diet.

Sour

Sour taste consists of the earth and fire. It helps us to stay grounded because of the heaviness of the earth element. The fire element ensures that we stay warm and our digestive fire is strong.

Therefore, the sour taste beats the cold, light and mobile qualities.⁠

All citrus fruits ripen in late autumn, so they are a great addition to our wintery diet. However, be mindful that only grapefruits stay beneficial when we come towards the late winter/early spring.

⁠Now is the time when we can add condiments to our diet. Best at lunchtime, yoghurt, kimchi or sauerkraut and in small quantities only. If we add too much sour taste, we can increase congestion, increasing Kapha dosha, or Pitta dosha, which will, in return, imbalance Vata dosha. So sour taste, only in small quantities, just right to add some heat and sharpen our senses.

Salty

The salty taste consists of water and fire elements. What a combination, right? A salty taste balances dryness and coldness with hydrating and warming qualities.⁠

Always use good quality salt, rich in minerals. Apart from salt itself, seaweed is salty, tamari, and cheese.

Spices

There is no cooking without spices. So when we think about autumn and winter, our favourite cookies come to mind full of flavours such as cinnamon, cardamom, dried ginger, cloves and nutmeg.

Yes, autumn and winter is the time for the above. But other spices are now beneficial. We can use black pepper, cumin, fennel, turmeric and saffron; not to forget our garden herbs think of oregano, parsley, peppermint, rosemary, and thyme.

Herbs

Ayurvedic herbs are potent; therefore, it is always best to confirm with a practitioner or ayurvedic diet & lifestyle consultant which ones suit you best.

Ashwagandha is a powerful herb often promoted as Vata balancing, which it does, but only for some.

Another beneficial herbs are turmeric, which is tridoshic and ok to take by all constitutions.

Brahmi nourishes the brain and nerves, Shatavari nourishes and strengthens, and Tulsi is an excellent immune and mood booster.

But remember, check first if they are ok for you.

Herbal formulas such as Triphala, which balance digestion, are also beneficial.

Chyavanprash, a jam made from amla, the Indian gooseberry prepared with over 30 herbs and spices, boosts immunity and nourishes the body's tissues.

Self-Care

This is the headline for this season.

We have to look after our bodies with food that nourishes us from the inside.

But we can nourish ourselves from the outside as well. Remember, we balance the qualities of cold, dry and rough; applying hot or warm oil from the outside moisturises our skin, improves circulation and warms the body.

Whole body self-massage in the morning before showering is an excellent start to the day.

In the evening, massage your feet with warm/hot oil and soak them in hot water. This calms the nerves, take potential heat from the body and helps with a good night's sleep. Hand massage has the same effect.

For oil massages, you can use sesame oil. Sesame nourishes the nerves and brings warmth to the body.

Yoga

Yoga asanas, breathing and meditation can be tailored for the autumn and winter.

Vata dosha gets tired quickly, so it is important not to exhaust yourself.

Make sure that you breathe deeply during your practice.

The salute to the sun, Surya Namaskar, is an excellent start as it balances all the systems, brings warmth and stimulates digestion. Instead of rushing through this sequence, try staying in each pose for one breath and then moving on. See how that feels.

Vata dosha affects the joints and bones. Asanas such as Gomukhasana, cow face pose, Garudasana, the eagle pose, Vrkshasana, and tree pose help to lubricate the joints.
The warrior poses add focus and grounding.
Supported forward bends are excellent for calming the mind.
Twists stimulate the digestive system and warm the body.
Legs up the wall bring grounding and relaxation.

Include deep belly breathing or 3-part breath into your daily practice. Nadi Shodhana brings balance.

Why not listen to this deep-breathing audio!

Meditation with a focus on grounding, deep belly breathing and rooting through the sit bones.

Lifestyle

This could be your typical autumn/winter day.

Rise between 6 and 7 am.
Do oil pulling, take a sip of warm/hot sesame oil, keep it in your mouth and swirl it around vigorously for about 2 min. Then, spit it out, and rinse your mouth well with warm water.
Clean your tongue.
Take ½ -1 tsp of warm liquid Ghee, followed by 1 glass of hot water.
Practise Yoga, breathing, and meditation.
After the practice, oil your body with warm/hot sesame oil.
Have breakfast around 8.00-8.30, light, warm and nourishing. This could be a type of porridge.
The time before lunch is good for physical work.
Have lunch before 2 pm; make this your main meal. Remember to have carbs for lunch as well.
Take rest after lunch. When you work in an office, don't get right back to work. Instead, take a short walk; at home, you can lie on your left side for 10 minutes.
The afternoon is excellent for creative work, less physical, always, if possible at all and fitting in with your day.
Dinner should be easy to digest and warm. Soups are an excellent dinner; add protein as well.
Around 8 pm, have a foot-/hand massage and soak. Then, do some journaling, reading, reflection, and meditation.
If hungry around 9.00 pm, have hot golden milk.
- Here is a recipe from Kate O'Donnell which I love:
- 1 cup milk
- 1 tsp turmeric
- ½ tsp dried ginger
- 1tsp coconut oil
- a pinch of black pepper
- All cooked together. Golden milk nourishes all tissues, particularly the bones, boosts the immune system, calms the nerves, and helps with a good night's sleep.
Lights out by 10.30 pm.

Final Thoughts

Stay nourished. If you notice any of the above signs of imbalance, start to rebalance straightaway. Enjoy this colourful and introspective time of the year.

If would you like to learn more about how to stay balanced with Yoga and Ayurveda, sign up today below and receive the rebalance mini course.

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