Staying Healthy with the Fall Season Through Ayurveda
Self- Care Tips for the Fall Season Using an Ayurvedic Approach
Ayurveda is a natural system of medicine originating in India over 3,000 years ago, long before the Western approach to medicine became revered. Ayur means life and Veda means science or knowledge; “knowledge of life.” The Ayurvedic approach is a way of life and involves eating, breathing, moving, and living in a way that honors certain constitutional principles and natural laws. When you live in a way that promotes balance and harmony in your mind, body, and spirit, and unique constitutional makeup, your quality of life and longevity are strengthened.
According to Ayurveda the fall season begins on September 15 and lasts until November 15th. I notice that I require more sleep, feel more subdued, and crave warmer foods and drinks. In order to stay in the flow of the fall season, which is cooler and dryer, eating and adopting a lifestyle that helps to balance these qualities serves to support your immune health and overall well-being. I invite you to observe your experience of your mind, heart, and body as the days get shorter and cooler, the winds pick up a bit, and the leaves begin to change colors, and are released from the branches that have held them throughout the spring and summer. To learn about fun and helpful tips for staying healthy and in alignment during the fall season, follow the link www.mother-touch.com/blog
Fall is about surrender and rules the large intestine and lungs according to Chinese medicine philosophy. The large intestine meridian is all about letting go. The lung meridian is about inspiration and taking in new life. These 2 organs systems are more vulnerable during the fall season and need to be nourished through food and lifestyle activities. When your large intestine meridian(energy pathway) is out of balance you can become constipated and gassy, and experience sinus congestion and infections. When your lung meridian is undernourished you can be more susceptible to upper respiratory infections, congestion, and emotionally feel sad or depressed. According to the Ayurvedic philosophy Vatta can become unbalanced during the fall season or transition between seasons(early fall). Vatta rules your nervous system, is composed of the elements air and ether, and its nature to be dry, cool, and airy. Imbalances in the Vatta Dosha(constitution) express themselves as anxiety, restlessness, constipation, insomnia, and gas.
Several ways to balance these qualities and stay in the flow of the fall season are by incorporating :
-warm food, spices and herbs
-warm drinks
- oils to foods, such as ghee(see recipe below), olive oil, and sesame oil
- a self-care routine,
- breathing exercises
-nourishing movement
- a regular sleep schedule(ideally no later than 10 p.m.).
-Cooking and eating foods that are local and in season such as:
-swiss Chard
-collards
-spinach
-kale
-broccoli
-pumpkins
-sweet potatoes
-squash
-beets
- garlic
- onion
Fruits:
-apples(cooked/stewed)
-bananas
-cranberries
-dates
-figs
-pears(cooked/stewed)
-raisins
Grains
-brown rice
-oats(rolled and steel cut)
-red rice
-black beans
Fats
-avocados
-coconut shredded
-coconut milk
-cow’s milk(organic and warm)
-goats milk(warm)
-raw nut butters
-raw nuts
-tahini
Spices
-Cardamom
-cloves
Extras
-maple syrup
- coconut sugar
-Cacao powder
-sesame oil for self-massage or abhyanga(see utube video for abhyanga by banyan botanicals)
-incorporate warming spices into your meals, such as cinnamon and ginger
-adding ghee(see recipe below) to your vegetables
-eating warming grains such as oatmeal
-roasting your vegetables with olive oil and herbs
-eating soups that are nourishing and contain vegetables that are seasonal
Support your lung and large intestine meridians
-While standing, take your arms behind your low back and bring your thumbs together by interlacing them. Your index fingers will line up. Your thumbs correspond with your lung meridian and your index fingers correspond with your large intestine meridian. Lengthen your arms with your fingers in this position, gently lean forward and allow your arms to comfortably continue to rise up behind you, with your thumbs remaining interlocked and your index fingers pointing outward. Feel a slight full up the pathway from your thumbs toward the front of your shoulders. This helps to open and move energy through your lung and large intestine meridians. If anything is uncomfortable or unclear, please discontinue and message me for further instruction.
-Keep your neck covered to prevent external wind invasion, which can disrupt your energy and leave your vulnerable to infection.
-Exposure to the sun at least 45 minutes a day; in the morning 10- 20 minutes is important without sunglasses or contacts. I like to do my qi gong practice outside in my bare feet, which helps me meet several areas simultaneously to save on time.
-a regular self-care routine in the morning and in the evening; follow www.mother-touch.com link for more information)
-epsom salt baths
-nourishing movement 150 minute a week; stop when you start to break a sweat
Fun and easy to make Fall recipes to help you stay in the flow of the fall season:
Fall Digestive tea
-2 c water
-1/4 in ginger root
-½ tsp fennel seeds
-½ tsp cinnamon
-1 tsp licorice(if don’t have H.B.P.)
-2 tsp chopped licorice root
Bring 2 cups of water to a boil, chop ginger root. Add chopped ginger, fennel seeds, cinnamon, and licorice to water. Reduce heat to low and simmer uncovered 10-15 min. Pour through a tea strainer into 2 mugs. Take 6 oz. with or after meals.
Pumpkin Chia Pudding
-2 tbsp chia seeds
-1/2 c almond milk
-1/2 c pumpkin puree
-1/2 tsp vanilla
-1 Medjool date or 2 soaked deglet moor dates, pitted
-1 tsp maple syrup or molasses
-1 tsp. pumpkin pie spice
Soak chia seeds in almond milk for 10 minutes, whip for even distribution
Put pumpkin, vanilla, dates, and maple syrup or molasses, and spice mix into a blender. Add chia mixture on top. Blend for 2 min. high speed.
Red Pumpkin Dal
-4 c water or 3 c water plus one 16 oz. can coconut milk
-1 c red lentils
-1 tsp. fall spice mix
-1 tsp maple syrup
-1 small kabocha squash(2 c chopped)
-1/2 tsp salt
Tempering
-Make in a separate pan then add later:
-1 tbsp coconut oil
-1 tsp. grated fresh ginger
-1/2 tsp. cumin seeds
-1/2 tsp. mustard seeds
-2 tbsp. shredded coconut
Boil the water and coconut milk, if using in a large saucepan on high heat. Rinse red lentils until the water runs clear. Add lentils to the boiling water along with the spice mix and sweetener. Allow to come to a boil again, uncovered. Then, turn heat down to medium.
Chop the squash, peel, and all, into 1 in. cubes. Add to saucepan. When it boils again, turn to low and simmer, partially covered for 30 minutes. Do not stir.
Heat the oil in a small frying pan on medium heat and temper the ginger, cumin seeds,, and mustard seeds until you smell them, just 2-3 minutes. Take the pan off the heat and stir the shredded coconut into the hot pan. Continue to stir for a minute or two as the coconut browns.
Add this tempering to the lentils and squash, along with the salt. Simmer the dal, uncovered for 5 minutes more. Serve as soup or ladle over basmati or jasmine rice.
Note:
-Kabocha skin gets completely soft when cooked and adds green color to the dish.
*Fall Spice Mix
-1 tbsp. coriander
- 1 tbsp cumin
- 2 tsp. fennel seed
-1 tbsp. turmeric powder
-2 tsp ginger powder
Dry roast spices in a pan on medium-low heat until the fragrance releases, a few min. Let cool, grind in a coffee grinder, use throughout the season in recipes for balance.
Gingered Apple Butter
6 apples(can add 3 pears in place of 3 apples for pear butter)
-1/4 cup apple cider or apple juice
1tbsp maple syrup
1/4 in slice fresh ginger root peeled and coarsely chopped
1 tsp. everyday sweet spice mix
*Everyday sweet spice mix
2 tbsp. cinnamon
2 tbs.p ginger powder
1 tbsp. cardamom powder
Mix spices, add to shaker, use year round
In medium saucepan, combine the chopped apples, apple cider or apple juice, and maple syrup. heat on medium-low heat, adding the chopped ginger root and spice mix while it warms. Simmer 30 minutes. Take off heat, puree.
Recipes from:
The Everyday Ayurveda Cookbook by Kate O’Donnell
Ghee
Boil unsalted, cultured butter in a sauce pan. Then let simmer, until golden brown. let he milk solid drop to the bottom.
strain through a cheese cloth into a jar.
This does not need to be refrigerated and can be used in meals and to roast vegetables. I add it to everything for its flavor and it is warming, increases absorption of nutrients, and soothing to my nervous system.
Let me know which recipes you tried and if you have any questions about incorporating Ayurveda into your life for fertility, easier menstrual cycles, pregnancy, postpartum, and menopause. I would love to hear from you!!
Email me to receive your free 30 minute health coaching session to determine what your unique constitution is needing for optimal health and well-being!