Root down: 5 Ayurvedic tips for autumn balance

The dwindling of summer’s heat is bittersweet. After a busy and heated few months jam packed with summer outings, bundling up in chunky knitted jumpers and your favourite boots for a walk through the crunchy leaves can feel like a breath of fresh air. Less welcome, however, is the surge of seasonal colds and other illnesses that tend to accompany the arrival of autumn.

Cooler weather drives most of us back indoors, allowing germs to spread more freely. Furthermore, your immunity, energy and digestion might grow a little weaker during the autumn, making you more susceptible to germs and viruses. Even if you enjoy a robust constitution, you might find your hands and feet are constantly cold and suffer from annoying flaky, dry skin, chapped lips and constipation.

Autumn: an Ayurvedic perspective

According to Ayurvedic medicine, your natural strength, called Bala, is weakened during the cooler autumn months and this is all down to a shift in the five elements. Ayurveda’s five element theory teaches us that different elements dominate during different seasons. In the summertime, we get the most exposure to the sun and therefore the fire element prevails, meaning everything is hotter, sharper and more intense. That heat, however, ultimately dries us out and by the time autumn arrives, you could have a buildup of heat and dryness in your physiology that can become burdensome to your health.

Autumn brings an increase of the air element in those blustery, cool winds and as a result your body and mind can feel cold, dry, depleted and unsettled. Meanwhile the earth, water and fire elements that promote stability, nourishment and energy decrease. In nature, this process allows for the decay cycle to begin, which is ultimately required for the renewal of spring, but it leaves your physiology especially vulnerable by increasing systemic dryness which can result in irritated airwaves, cracking joints, restlessness and depletion.

Making matters worse, you might forget to slow down at this time of year. The days are getting shorter and you’re receiving less energy from the sun, but you could still be moving at your summertime pace, which can further aggravate your symptoms, especially if you feel as though a lot of heat and inflammation accumulated during the warmer months.

According to Ayurveda’s seasonal routines (Ritucharya), what you need to be doing now to sustain balance is take a leaf out of nature’s book instead. Just the way you might see small creatures scurrying around the woodlands gathering food and building shelter for the winter ahead, so should you be thinking about gently cleansing your system of the excesses of summer and fortifying your tissues for the dark months ahead. Indeed, Ayurveda has long regarded the transition into autumn as an important time to reset and regenerate your body and mind, and advises that you balance the dryness of the season with oil and fortify your health with extra rest, regular routine, nourishing behaviours and simple, easy-to-digest foods. This helps to stoke your digestive fire and maintain optimal digestion, metabolism and nutrient absorption.

Suggested seasonal rhythm for autumn

1. Nourishing seasonal diet

Because your digestion may be weaker than usual at this time, and digestion is seen as the root of all health in Ayurveda, it is recommended to focus on light, digestible meals centred around the sweet, pungent and astringent tastes. Think of legumes and whole grains served with sweet vegetables like carrots and squashes all cooked with digestive spices including black pepper, cumin, fennel and ginger and turmeric.

2. Gentle seasonal cleansing

The words “cleanse” and “detox” can have harsh or negative connotations, but in this sense, the advice is to simply honour your body’s weakened inner fire, rather than throwing heavy logs on it, to help process your food better. Avoid or reduce especially sour, sharp and spicy foods at this time such as cheese, citrus, vinegar, pickles and cayenne pepper, cut down on the use of oils and fatty food in your diet as well as animal protein and alcohol. Most importantly, eat according to your hunger. If you are ravenous, eat a little more, but when you’re not very hungry, eat a lighter meal such as a pureed vegetable soup.

3. Regular self-massage

To combat dry skin, set aside a day or even an afternoon each week when you log off and pamper yourself. Incorporate a daily self oil massage (Abhyanga) with warm sesame oil before a shower. Submerge the bottle in warm water for a few minutes to warm it, then massage the oil into your entire body using circular movements on your joints and abdomen and long strokes on your limbs. Abhyanga soothes your nervous system and helps lubricate your skin against the drying effects of the cold weather.

4. Fortify your body

Your yoga practice can be an ideal companion during times of instability, especially if you slow it down and focus on building strength. Go for slow moving flow yoga harnessing the power of long holds in standing postures like Warrior 1 and 2 as well as planks to build strength. Towards the end of your practice, focus on hip openers and forward bends which feel grounding and stabilising. Make time for Yin and Restorative Yoga, which can soothe restlessness and be sure to include calming pranayama practices and meditation to keep your mind focused.

When it comes to exercise, take care to avoid wearing yourself out with too many endurance activities at this time of year and focus instead on slow resistance training to fortify your body against depletion. Switch out running and cycling for weights and sustainable low-impact cardio like hiking and biking. Don’t overdo it!

5. Rise with the sun, sleep with the moon

Though you may feel tired as the days shorten, daytime sleep is contraindicated at this time of year. Instead, set your sights on getting to bed earlier. This is the most important time of year to practise a calming evening routine. Turn off the big lights and screens an hour before bed and aim for a 10:30 p.m. or earlier bedtime. Wind down before bed with a book, a warm bath or relaxation practices. If you feel you need a nap during the day, opt for a guided yoga nidra instead.

Writer, yoga teacher and Ayurvedic Practitioner, Julia Clarke has traveled far and wide in pursuit of knowledge and adventure. En route, she's been a radio presenter, winemaker, yoga studio owner and authored the book Restorative Yoga for Beginners. Her next book Living in Balance with Maharishi Ayurveda is due out in 2023.