Embracing Autumn

Ah, autumn—the season characterized by crisp air, falling leaves, and cozy sweaters. This time of year is primarily associated with the elements of air and ether, along with fire in early fall. The qualities we recognize during this season evoke feelings of coolness, dryness, roughness, windiness, and lightness. Therefore, to counterbalance these traits, it’s essential to incorporate warming, grounding, moist, rhythmic, and routine qualities into our lives, while also minimising the opposing characteristics, such as coldness, excessive mobility, dryness, and erratic lifestyles. Otherwise, potential signs of imbalance may include gas, bloating, constipation, dry skin and scalp, and anxiety.

Moreover, the flavors to savor in early fall are sweet, bitter, and astringent, while salty and sour notes are better suited for late fall. As the days grow shorter and temperatures drop, Ayurveda offers valuable insights on how to navigate this seasonal transition gracefully. With that in mind, let’s delve into the wisdom of Ayurveda and discover how to cultivate harmony during this enchanting time of year.

Autumn and Vata Dosha

In Ayurveda, autumn is recognized as a vata season. This essence embodies a gentle whisper, a period when nature sheds its vibrant summer attire in preparation for the tranquility of winter. To fully grasp this concept, we must first examine the qualities of vata dosha: dry, light, cold, rough, subtle, mobile, and clear (or empty). Interestingly, autumn shares these attributes, which become particularly prominent in the atmosphere during this time. However, an important aspect to consider is vata imbalance. When vata becomes aggravated, it can lead to feelings of restlessness, anxiety, and physical discomfort, such as dry skin, erratic digestion, and a scattered mind. Fortunately, Ayurvedic wisdom provides practical strategies to find soothing stability and balance vata during autumn.

Ayurvedic Recommendations for Autumn

• Warmth: Since vata is associated with cold, it’s essential to keep warm. Enjoy herbal teas, nourishing soups, and cozy layers.
  
• Oiliness: Vata thrives on oil. Incorporate abhyanga (self-massage with warm oil) into your routine to calm the nervous system and hydrate the skin.
  
• Grounding Foods: Choose hearty, grounding meals like roasted root vegetables, grains, and stews. How about some pumpkin bread?
  
• Routine: Establish a daily rhythm with regular sleep, meals, and self-care rituals to provide stability.
  
• Loving Relationships: Surround yourself with positive connections. The warmth of social interactions helps balance vata’s airy tendencies.
  
• Embrace Simplicity: Autumn encourages us to simplify, much like trees shedding their leaves. Find joy in the uncomplicated.

The Transition of Ritu Sandhi

Ayurveda recognises the transition between seasons as Ritu Sandhi—the meeting point of seasons. In particular, in autumn, this transition begins about a week before the Fall Equinox (when day and night are of equal length) on September 22nd and continues for another week. During this delicate period, our bodies are given time to adjust to the changing energies.

Fall Shopping List

To assist you in your autumn preparations, here’s a curated shopping list:

Extras

• Cacao powder
• Coconut sugar
• Maple syrup

Whenever possible, opt for organic products—prioritise quality over quantity.

Foods to Minimize

I recommend reducing or eliminating the following foods from your diet:

• Dry snacks like chips and crackers
• Coffee and other caffeinated beverages
• Carbonated drinks, including sparkling and seltzer water
• Large beans (cannellini, kidney, pinto) that may cause gas
• Raw foods

Lifestyle Guidelines

To support your well-being this autumn, consider these lifestyle tips:

• Use a warm, medium-bodied oil (like almond or sunflower) for your morning massage. If you feel cold and dry, sesame oil is a great option. Additionally, you can also add grounding essential oils like sage and cedar.
• Consume warm foods and drinks. Avoid skipping meals and establish regular mealtimes.
• Protect your ears from the wind and cold and wear warmer clothing as temperatures drop.
• Stay hydrated by drinking warm water.
• If you have allergies or are concerned about catching a cold, practice neti and nasya daily.
• Prioritise relaxation, ensure you get enough rest, and take naps if needed!

So, my friend, as the leaves crunch beneath your feet and the air turns crisp, remember to honour this vata season. Take care of yourself, seek warmth, and appreciate the beauty of autumn. By the way, have you noticed any autumn rituals or changes in your routine lately?

Selected Autumn Ayurvedic Recipe: Pumpkin Brown Rice Risotto

I would like to share with you what I learned during my studies in Nutrition black: a wonderful nourishing Ayurvedic version of a Pumpkin brown rice risotto that is suitable for all dosha types. Moreover, it brings balance and warmth to your fall season.

Ingredients for 4 people:

• 1 cup brown basmati rice, soaked for 2 hours
• 1 small pumpkin, peeled, seeded, and diced
• 1 small, sweet potato, peeled and diced
• 1-inch piece of fresh ginger, grated
• 1 tsp cumin seeds, 1 tsp coriander powder, 1/2 tsp turmeric powder, 1/2 tsp fennel seeds, 1/2 tsp mustard seeds, 4-5 curry leaves (optional)
• 1 small handful fresh cilantro, chopped
• 4-5 cups water (adjust for desired consistency)
• 2 tbsp ghee or coconut oil
• 1/2 cup coconut milk
• Salt to taste
• Freshly ground black pepper to taste
• 1 lemon, juiced

Instructions:

• Drain and rinse the soaked brown rice. Set aside.
• In a large pot, heat ghee or coconut oil over medium heat. I prefer ghee during fall instead of coconut oil that I choose during the summer season being cooling. Add cumin seeds, mustard seeds, fennel seeds, and curry leaves. Allow them to splutter.
• Add grated ginger, coriander powder, and turmeric powder. Sauté for a minute until aromatic.
• Add the diced pumpkin and sweet potato. Stir well to coat with the spices.
• Add the soaked and rinsed brown rice. Stir to combine with the vegetables and spices.
• Pour in water and bring it to a boil. Reduce heat, cover, and let it simmer for about 30-40 minutes, or until the rice and vegetables are tender. Stir occasionally.
• Once the rice and vegetables are cooked, stir in the coconut milk and let it simmer for an additional 5 minutes.
• Season with salt and freshly ground black pepper to taste.
• Just before serving, stir in the fresh cilantro and lemon juice for a burst of freshness.

Serving Suggestion:

Serve the Pumpkin and Brown Rice Risotto warm. You can garnish it with additional fresh cilantro or a sprinkle of toasted pumpkin seeds (optional).

Buon Appetito!

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Read my previous article about Ayurvedic Autumn Wellness.