Embrace Autumn: Ayurvedic Tips to Balance Your Body and Mind for Fall

By Ces Lowdermilk, Tuesday Foods

As summer’s warmth fades and fall gently settles in, we naturally feel the shift in the air. In Ayurveda, an ancient Indian approach to health and wellness, these seasonal changes can impact how we feel, both physically and emotionally. Fall is linked to the Vata dosha, which brings cool, dry, and windy energy. To stay balanced, it's all about grounding and nourishing yourself during this time of transition. In this post, we’ll share a few easy Ayurvedic practices to help you flow with the season. Fall is also the perfect time to release what no longer serves you and get ready for the quiet, cozy energy of winter.

Adjusting to the Vata Season

In Ayurveda, fall is considered Vata season, which means its elements—air and ether—become dominant. These elements bring qualities like cold, dry, and windy energy, which can manifest in our bodies as dry skin, anxiety, insomnia, and digestive issues. To balance Vata during fall, Ayurveda encourages us to focus on warmth, nourishment, and stability.

Nourishing Your Body with Fall-Friendly Foods

One of the best ways to balance Vata is through diet. Fall calls for warm, grounding, and moist foods to counteract the cold, dry qualities of the season. Focus on foods that are:

• Cooked and warming: Soups, stews, and porridges are ideal. Cooked root vegetables like sweet potatoes, squash, and carrots help provide grounding energy.
• Moisturizing and hydrating: Use healthy fats like olive oil, and sesame oil to keep your body lubricated and hydrated.
• Spiced with warming herbs: Add warming spices like ginger, cumin, cinnamon, and black pepper to stimulate digestion and add heat to your meals.
• Sweet, sour, and salty: These tastes pacify Vata, so incorporate ripe fruits, naturally sweet vegetables, and a touch of salt.

 Self-Care Rituals for Fall

As Vata increases during fall, our skin, hair, and overall well-being can become dry and depleted. To combat this, incorporate nourishing Ayurvedic self-care practices that keep you hydrated and balanced.

 Hydration and Herbal Teas

Drink plenty of warm water and herbal teas throughout the day to stay hydrated and support digestion. Vata can dry out the system, so aim for teas that are warming and soothing.

• Herbal Tea Ideas: Ginger tea (powerful for reducing inflammation as well as improving digestion), cinnamon tea, or Vata-balancing teas with ingredients like licorice, fennel, and cardamom.
• Chamomile and rooibos offer warming, nourishing flavors and are great choices throughout the day and before bed.

 Grounding Movement and Meditation

Fall’s airy Vata energy can make us feel scattered and anxious. To counteract this, focus on grounding practices that help you feel rooted and centered. Having a morning and evening routine to bookend the day can assist in feeling more rooted to your mind, body and spirit as well.

Yoga for Fall

Incorporate slow, steady, and grounding yoga poses into your routine. Postures that stretch and strengthen the lower body help to stabilize Vata energy.

• Suggested Poses: Tree pose, warrior I and II, forward folds, sun salutations and seated poses that help root your energy downward.
  
• Local Yoga Studios We Love:

 

Meditation and Breathwork

Daily meditation can calm Vata’s restlessness and anxiety. Pranayama (breathing exercises) like Nadi Shodhana (alternate nostril breathing) or Ujjayi (victorious breath) help create inner warmth and stability.

Head to a breath work class or practice box breathing (inhale count of 4, hold count of 4, exhale count of 4, hold count of 4) to unwind and connect to your breath.

Sleep and Rest

Vata’s irregular nature can throw off your routine, leading to erratic sleep patterns and fatigue. One of the most effective ways to balance Vata is through balance. This includes sticking to consistent meal times, a daily self-care routine, and, most importantly, regular, good-quality sleep.

• Create a Bedtime Routine: Wind down by 9 or 10 p.m., and avoid screens for at least an hour before bed. A cup of warm nut milk with a pinch of nutmeg or ashwagandha can help induce restful sleep.
• Wake up with the Sun: Try to rise early, before the Vata time of day (2 a.m.–6 a.m.), and begin your day with a grounding routine of oil massage, warm beverages, and a balanced breakfast.

Fall is a season of transformation and transition, making it the perfect time to embrace Ayurvedic practices that ground, nourish, and balance the body and mind. Adjusting your diet, daily routine, and self-care practices to align with Vata’s qualities allows you to enter the season feeling supported and at ease. As we move deeper into autumn, let Ayurveda guide you toward harmony, warmth, and inner stability.

Try this warming recipe!

Warming Golden Milk

Ingredients:

• 2 cups milk (dairy free, nut or cow)
• 2 teaspoons ground turmeric
• 1/4 teaspoon ground cinnamon
• Pinch of black pepper (this allows the body to absorb the turmeric)
• 1 tablespoon maple syrup or honey
• Optional to add ginger, cardamom or vanilla extract

Instructions: Combine all ingredients in a saucepan over medium heat and bring to a simmer for 10 minutes.

 

At Tuesday Foods, we believe that each season offers an opportunity to connect more deeply with our bodies, our environment, and the food that sustains us. As you embrace the grounding practices of Ayurveda this fall, remember that nourishing your body with seasonal, wholesome meals is just as important as caring for your mind and spirit. Our fall menu is thoughtfully crafted to support your journey toward balance with warming, grounding ingredients that align with the season. Join us as we transition into the cooler months together—one delicious, nourishing bite at a time!

 

Ces Lowdermilk is a holistic nutritionist based in the Roaring Fork Valley. She is passionate about helping individuals achieve optimal wellness by integrating, mind-body and spirit. In her free time she enjoys hiking, biking skiing, dancing and hugging trees.