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 difficult to balance and easy to imbalance.

As you may know, each dosha has the qualities of the elements that the dosha contains. Vata dosha comprises of the space and air elements. Vata dosha 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. This applies even more so if Vata features heavily in your constitution.

How do you balance the Qualities?

Autumn Ayurvedic Food

As we eat daily, food is the most impactful tool for us to stay healthy and balanced.

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

Sweet, sour & salty foods

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 elements. Both water and earth have heavy qualities, so they balance the lightness of Vata, giving it grounding, nourishment and stability.

The sweet is anabolic, which means it nourishes and builds the body, just what we need through the cold seasons.⁠
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Which food items are sweet in taste?

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

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

⁠
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 balances the cold, light and mobile qualities.⁠

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

⁠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? Salty 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.

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Ayurvedic Spices for the Winter

There is no cooking without spices. When we think about autumn and winter time, our favourite cookies come to mind full of flavours such as cinnamon, cardamom, dried ginger, cloves, and nutmeg, which are great warming spices for the winter.

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

Ayurvedic Herbs for the Autumn

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

Ashwagandha, for example, is a powerful herb, often promoted as Vata balancing, which it does, but not for everyone.
Another beneficial herb is turmeric, which is tridoshic and okay to take by all constitutions.
Brahmi nourishes the brain and nerves and works best for the fiery Pitta type,
Shatavari nourishes and strengthens, particularly beneficial for the female reproductive system.
Tulsi is an excellent immune and mood booster.

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

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

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

Cold Season Self-care

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

But we can nourish from the outside as well. Remember, we balance the qualities of cold, dry and rough; applying hot, 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.

Wonderful ayurvedic self-care routines for the autumn are hand- or foot massages in the evening with warm/hot oil, followed by soaking the feet in hot water. This calms the nerves, takes 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.

Winter is the season to nourish the senses, too. If you don’t have any specialised oils, no worries.; here are a few tips

put a few drops of warm ghee in the nose in the evening before going to bed.
warm olive oil can be put into the ears and
Castor oil is great for nourishing the eyes.

Yoga Asana for the Autumn

All joint-related poses like Gormukhasana, Garudasana, and tree pose help to lubricate the joints and maintain mobility. Whereas twists are wonderful for stimulating digestion.

Surya Namaskar, the salute to the sun, is a great way to warm the body and balance all body systems. Taking a breath in each pose to hold and slow down works best for the cold months and avoids exhaustion.

The best breathing practises for the autumn are Chandra Bhedana (the moon breath cools and soothes the mind), Nadi Shodhana, the 3-part breath

Take plenty of rest with ‘feet up the wall pose.

Focus on grounding meditation practices, feel the sit bones, and send roots.

Conclusion

As autumn gives way to winter, the Vata dosha takes centre stage, influencing both our physical and mental well-being. The qualities of Vata—cold, dry, light, mobile, and so forth—can easily become imbalanced during these seasons, but the good news is that Ayurvedic wisdom provides us with a holistic roadmap for maintaining equilibrium. From the foods we eat—rich in sweet, sour, and salty tastes—to the herbs and spices we incorporate into our daily regimen, Ayurveda offers many ways to keep Vata in check and our bodies in good health.

Self-care practices like warm oil massages can nourish our skin and fortify our bodies against the cold, dry air. Likewise, the right yoga asanas and breathing exercises can stimulate digestion, warm the body, and calm the mind, helping us stay grounded as we navigate through the season's challenges.

Remember, while Ayurveda offers general guidelines for balancing Vata, it's important to consult an Ayurvedic practitioner for personalised advice, especially regarding herbs and spices.

As we embrace the autumn and winter months, let's not forget to apply these time-tested techniques to maintain a healthy balance of the Vata dosha. The key is to be mindful of what we consume and how we treat our bodies, adapting our routines to align with the elemental qualities of the season. Doing so can ensure that we stay balanced, nourished, and, most importantly, healthy during this Vata-dominant period.

What is your favourite autumn routine? Let me know, You can leave a message on Instagram, Facebook or even good old email.

I love hearing from you!

Katja x

P.S. Creating healthy eating habits is super fun and easier than expected.