Prologue
Study of the traditions of Ayurveda, yoga, and other Vedic sciences has been extremely rewarding for me as a Westerner with Polish and German ancestry who grew up in a Methodist household. I have found deep and passionate study of these traditions to be one of the most respectful ways for me to engage with these foreign traditions. Like many, I have focused on meditation, breath work, and yoga asana because the devotional, ritualistic practices did not feel like a cultural fit.
I have continually endeavored to engage with these traditions, born of a different cultural heritage than my own, in a way that is passionate and wise. With a sincere belief that we are all citizens of the world and our devotion to these traditions helps them spread in ways that supports the entire human family. I also recognize that it is through my middle class upbringing that I have been privileged enough to be fascinated by traditions that have been developed over thousands of years in Asia and that through colonialism in many places, including India, there has been misappropriation and misinterpretation of these traditions primarily through capitalism and commerce.
It is not, nor has it ever been, my intention to cause harm through sharing these teachings and I recognize that there is an uncomfortable appropriation and colonialism that takes place any time I share this knowledge in spite of my most sincere intentions. I always do my best to educate myself and others about the cultures from which these wisdom traditions come from. Although I have studied in depth and have had many teachers including Dr. Sarita Shrestha, Dr. Deepak Chopra, Dr. Vasant Lad, Dr. Mark Halpern, Dr. David Frawley, Dr. John Douillard, Dr. Paul Dugliss, and many others I am not part of a formal lineage.
Many of the traditions that I share and love come from cultures where there are oppressed identities, none of which I am subjected to as a white, heterosexual, middle class American. It is this privilege that has allowed me the financial means to dive so deeply into these traditions and I feel it is important to name that so that I can be discriminating in how I share this information. I hope that you will also approach these teachings and this wisdom in a way that recognizes the cultural and colonial forces at play in order to make it accessible.
About the Author
Noah Volz began meditating from reading a book entitled “Yoga: The Alpha and the Omega” while living in East Germany in 1996. Many of the milestones along his path towards becoming a yoga teacher and Ayurvedic practitioner are non-linear and serendipitous in that same way. While living in Eugene, OR he met Noni Ganakis who he would spend the next two years driving down to San Francisco with to study Ayurveda at the California College of Ayurveda. They weathered whiplash, rental cars, snow covered passes, and sleeping in the car in order to complete there training. Then Noah worked at Living Earth Herbs, Active Life Wellness, and began teaching Ayurveda classes for yoga students. The list of places he has taught is long and I hope that this book will provide you some of the knowledge you are looking for.
Introduction
Fall is in the air and it creeps in through open windows at night, cooling off the lingering heat of summer. The colors shift, the leaves crackle and the trees draw their life blood inward. As kids go back to school, parents relish their opportunity to experience peaceful days with fewer activities. As the world grows bigger with the effect of technology it seems ever more important to connect with our communities and act locally. By honoring and aligning with the transition between summer and winter we can tune into the silence and engage the winds of change in our lives. During this transition it is important to balance the dry, cold and rough qualities of fall. It is also a time when the veil between dimensions softens. We celebrate such rituals as the Day of the Dead and give thanks for the bounty of summer during Thanksgiving. Use this guide as inspiration be mindful about staying warm, creating routine and, like the trees, protecting your vital fluids this fall. Eventually you will be able to re-imagine your seasonal rituals in a fresh new way.
The Basics
Health and disease in Ayurveda are concerned with the individual’s experience, and not determinants like blood tests that are based on a statistical average.
Ayurveda is often called the science of self-healing because the patient is an active co-participant in the therapeutic relationship.
The cultivation of Ayurveda is to remove impediments caused by a failure to perceive the natural way of life. In Ayurveda, all life is interconnected. I believe we need a deeper awareness and appreciation for the delicate web of life. This eBook will help you find harmony with this season.
Study of the traditions of Ayurveda, yoga, and other Vedic sciences has been extremely rewarding for me as a Westerner with Polish and German ancestry who grew up in a Methodist household. I have found deep and passionate study of these traditions to be one of the most respectful ways for me to engage with these foreign traditions. Like many, I have focused on meditation, breath work, and yoga asana because the devotional, ritualistic practices did not feel like a cultural fit.
I have continually endeavored to engage with these traditions, born of a different cultural heritage than my own, in a way that is passionate and wise. With a sincere belief that we are all citizens of the world and our devotion to these traditions helps them spread in ways that supports the entire human family. I also recognize that it is through my middle class upbringing that I have been privileged enough to be fascinated by traditions that have been developed over thousands of years in Asia and that through colonialism in many places, including India, there has been misappropriation and misinterpretation of these traditions primarily through capitalism and commerce.
It is not, nor has it ever been, my intention to cause harm through sharing these teachings and I recognize that there is an uncomfortable appropriation and colonialism that takes place any time I share this knowledge in spite of my most sincere intentions. I always do my best to educate myself and others about the cultures from which these wisdom traditions come from. Although I have studied in depth and have had many teachers including Dr. Sarita Shrestha, Dr. Deepak Chopra, Dr. Vasant Lad, Dr. Mark Halpern, Dr. David Frawley, Dr. John Douillard, Dr. Paul Dugliss, and many others I am not part of a formal lineage.
Many of the traditions that I share and love come from cultures where there are oppressed identities, none of which I am subjected to as a white, heterosexual, middle class American. It is this privilege that has allowed me the financial means to dive so deeply into these traditions and I feel it is important to name that so that I can be discriminating in how I share this information. I hope that you will also approach these teachings and this wisdom in a way that recognizes the cultural and colonial forces at play in order to make it accessible.
About the Author
Noah Volz began meditating from reading a book entitled “Yoga: The Alpha and the Omega” while living in East Germany in 1996. Many of the milestones along his path towards becoming a yoga teacher and Ayurvedic practitioner are non-linear and serendipitous in that same way. While living in Eugene, OR he met Noni Ganakis who he would spend the next two years driving down to San Francisco with to study Ayurveda at the California College of Ayurveda. They weathered whiplash, rental cars, snow covered passes, and sleeping in the car in order to complete there training. Then Noah worked at Living Earth Herbs, Active Life Wellness, and began teaching Ayurveda classes for yoga students. The list of places he has taught is long and I hope that this book will provide you some of the knowledge you are looking for.
Introduction
Fall is in the air and it creeps in through open windows at night, cooling off the lingering heat of summer. The colors shift, the leaves crackle and the trees draw their life blood inward. As kids go back to school, parents relish their opportunity to experience peaceful days with fewer activities. As the world grows bigger with the effect of technology it seems ever more important to connect with our communities and act locally. By honoring and aligning with the transition between summer and winter we can tune into the silence and engage the winds of change in our lives. During this transition it is important to balance the dry, cold and rough qualities of fall. It is also a time when the veil between dimensions softens. We celebrate such rituals as the Day of the Dead and give thanks for the bounty of summer during Thanksgiving. Use this guide as inspiration be mindful about staying warm, creating routine and, like the trees, protecting your vital fluids this fall. Eventually you will be able to re-imagine your seasonal rituals in a fresh new way.
The Basics
Health and disease in Ayurveda are concerned with the individual’s experience, and not determinants like blood tests that are based on a statistical average.
Ayurveda is often called the science of self-healing because the patient is an active co-participant in the therapeutic relationship.
The cultivation of Ayurveda is to remove impediments caused by a failure to perceive the natural way of life. In Ayurveda, all life is interconnected. I believe we need a deeper awareness and appreciation for the delicate web of life. This eBook will help you find harmony with this season.
The Three Doshas
The Doshas are interdependent mechanisms that function to maintain homeostatic balance in the body. They govern the body’s regulatory systems. The Doshas aren’t physical objects that can be measured: trying to relate the concept of Dosha to a physical substance is a mistake.
Ayurveda understands the relative balance between things. A Dosha is a pattern of interaction that leads to a specific function. A Dosha can be identified based on the qualities that make them up. An individual will have these qualities and through this lens balance can be restored. The Doshas are associated with many terms and qualities. Here are a few examples of the Vata dosha.
Vata means “to move”, and relates to the active, motive force of mind and body. Movement requires communication. Qualities expressed by Vata include restlessness, emptiness, brittleness, and harshness.Vata is simply Prana in a disturbed state. Prana regulates the body. When Vata prevails, there is dysregulation that impedes nourishment, increasing the dry, light, and cold qualities of Vata. Leading to weakness, erratic digestion, impaired circulation, and poor immune function.
When you feel too dry, too light, too cold, too restless, too stiff, too painful, too obstructed, and devoid of energy this is Vata in excess. If the qualities of Vata are increased, the corresponding opposite qualities are applied. For example countering dryness with moisture, lightness with heaviness, coldness with heat, restlessness with stability, etc.
The Subtle Doshas
From the Ayurvedic perspective the human body is clay and is composed of earth and water. For the clay to be mobilized the element of fire, Agni, is necessary to awaken the physical structure of the body. The fire requires air to burn, Prana, which determines how quickly or slowly it burns. When the fire and wind are in balance vitality, Ojas, is formed for strength, stamina, energy and resistance to disease.
If we are in homeostasis then Agni, Prana, and Ojas exist in perfect balance. When these subtle Doshas go out of balance then they become of the Doshas of Pitta, Vata, and Kapha. The relationship between the heaviness of Kapha and the fire of Pitta to transform the body with wind regulating how quickly the fire burns. The body is clay and there is a tendency for the fire element to become diminished and weak leading to Ama which creates congestion, inflammation, and degeneration in the body. Improving digestion, biotransformation, and detoxification of the body is one of the primary goals of Ayurveda.
This seasonal guide is devoted to the cultivation of Prana and the reduction of Vata.
The Doshas are interdependent mechanisms that function to maintain homeostatic balance in the body. They govern the body’s regulatory systems. The Doshas aren’t physical objects that can be measured: trying to relate the concept of Dosha to a physical substance is a mistake.
Ayurveda understands the relative balance between things. A Dosha is a pattern of interaction that leads to a specific function. A Dosha can be identified based on the qualities that make them up. An individual will have these qualities and through this lens balance can be restored. The Doshas are associated with many terms and qualities. Here are a few examples of the Vata dosha.
Vata means “to move”, and relates to the active, motive force of mind and body. Movement requires communication. Qualities expressed by Vata include restlessness, emptiness, brittleness, and harshness.Vata is simply Prana in a disturbed state. Prana regulates the body. When Vata prevails, there is dysregulation that impedes nourishment, increasing the dry, light, and cold qualities of Vata. Leading to weakness, erratic digestion, impaired circulation, and poor immune function.
When you feel too dry, too light, too cold, too restless, too stiff, too painful, too obstructed, and devoid of energy this is Vata in excess. If the qualities of Vata are increased, the corresponding opposite qualities are applied. For example countering dryness with moisture, lightness with heaviness, coldness with heat, restlessness with stability, etc.
The Subtle Doshas
From the Ayurvedic perspective the human body is clay and is composed of earth and water. For the clay to be mobilized the element of fire, Agni, is necessary to awaken the physical structure of the body. The fire requires air to burn, Prana, which determines how quickly or slowly it burns. When the fire and wind are in balance vitality, Ojas, is formed for strength, stamina, energy and resistance to disease.
If we are in homeostasis then Agni, Prana, and Ojas exist in perfect balance. When these subtle Doshas go out of balance then they become of the Doshas of Pitta, Vata, and Kapha. The relationship between the heaviness of Kapha and the fire of Pitta to transform the body with wind regulating how quickly the fire burns. The body is clay and there is a tendency for the fire element to become diminished and weak leading to Ama which creates congestion, inflammation, and degeneration in the body. Improving digestion, biotransformation, and detoxification of the body is one of the primary goals of Ayurveda.
This seasonal guide is devoted to the cultivation of Prana and the reduction of Vata.
Our Roadmap
Our day to day activities are governed by habits. Depending on whether these habits are appropriate based on the time, place and circumstance in which we find ourselves we may or may not be supporting our health. The concept that governs whether this interaction between environment and the body is beneficial is “like increases like.”
For example, when you are in full sun, your body temperature goes up and when you are in cold water your body temperature goes down. This is an example of the external environment affecting us, but it can also be our internal thoughts or emotions that create change in our body and mind. Many of us live relatively insulated lives moving from house to office to car. We are still affected by the qualities of the fall season. Think of the weather outside, how would you describe it?
In general, the qualities that embody fall are cool, dry, light, and windy. These are all qualities that increase Vata. As like increases like, our primary goal is to insulate ourselves against these qualities so they do not increase in excess. We do this by spending more time with friends, staying warm, doing less, eating physically/emotionally nourishing foods, and performing grounding rituals. The five habits for a healthy fall are based around incorporating these suggestions into your life in quick and easy ways that assist you in minimizing the season’s detrimental effects on your physiology. Any constitution can benefit from these recommendations, but they are especially useful if you are a Vata constitution and have a thin frame, quick mind and variable digestion.
Good Eating Habits for Better Fall Digestion
There are many habits that can improve your overall digestion, but in order to mitigate the effect of the cool, dry and windy weather we can take specific actions that will provide the most benefit to our digestive system. This is a general approach and may not fully account for the differences in climate across the entire world. For example, if you live in Alaska then eating warm soups and stews will support you the most, but if you live in Southern California then soups and salads would be a better choice. Focus on the principles instead of the specific foods suggested.
A fall balancing diet
Have you ever noticed that your body naturally craves salads in the summer, but as the nights cool off you start to gravitate towards foods that are warm and well spiced? Why do you think that is? Biologically we are programmed to live in accordance with the natural and environmental rhythms and heavier foods, such as healthy oils, nuts and meats give us the nutrients we need to thrive over a long winter. However, it is important to not overeat and to monitor digestion making sure that these dense foods are properly digested.
The best way to do this is to monitor your tongue upon arising. See the picture below (if they don’t gross you out).
Our day to day activities are governed by habits. Depending on whether these habits are appropriate based on the time, place and circumstance in which we find ourselves we may or may not be supporting our health. The concept that governs whether this interaction between environment and the body is beneficial is “like increases like.”
For example, when you are in full sun, your body temperature goes up and when you are in cold water your body temperature goes down. This is an example of the external environment affecting us, but it can also be our internal thoughts or emotions that create change in our body and mind. Many of us live relatively insulated lives moving from house to office to car. We are still affected by the qualities of the fall season. Think of the weather outside, how would you describe it?
In general, the qualities that embody fall are cool, dry, light, and windy. These are all qualities that increase Vata. As like increases like, our primary goal is to insulate ourselves against these qualities so they do not increase in excess. We do this by spending more time with friends, staying warm, doing less, eating physically/emotionally nourishing foods, and performing grounding rituals. The five habits for a healthy fall are based around incorporating these suggestions into your life in quick and easy ways that assist you in minimizing the season’s detrimental effects on your physiology. Any constitution can benefit from these recommendations, but they are especially useful if you are a Vata constitution and have a thin frame, quick mind and variable digestion.
Good Eating Habits for Better Fall Digestion
There are many habits that can improve your overall digestion, but in order to mitigate the effect of the cool, dry and windy weather we can take specific actions that will provide the most benefit to our digestive system. This is a general approach and may not fully account for the differences in climate across the entire world. For example, if you live in Alaska then eating warm soups and stews will support you the most, but if you live in Southern California then soups and salads would be a better choice. Focus on the principles instead of the specific foods suggested.
A fall balancing diet
Have you ever noticed that your body naturally craves salads in the summer, but as the nights cool off you start to gravitate towards foods that are warm and well spiced? Why do you think that is? Biologically we are programmed to live in accordance with the natural and environmental rhythms and heavier foods, such as healthy oils, nuts and meats give us the nutrients we need to thrive over a long winter. However, it is important to not overeat and to monitor digestion making sure that these dense foods are properly digested.
The best way to do this is to monitor your tongue upon arising. See the picture below (if they don’t gross you out).
Check your tongue in the morning to see if the coating on top is getting thicker. If it is this is an indication that you are not digesting your food and the coating on your tongue may be accompanied by excessive gas, bloating, or heaviness after eating. If you have any of these symptoms or a medium to thick tongue coating choose lighter fare or eat less throughout the day. Once you have assessed the state of your digestion through your tongue and have determined that you need to improve your eating habits here are some habits you can follow:
In addition to these three healthy habits it can be useful to minimize your intake of certain foods in order to improve digestion and remove the coating on your tongue.
Fruits to Favor
Vegetables to Favor
Grains to Favor
Legumes to Favor
Nuts & Seeds to Favor
Dairy to Favor
Animal Products to Favor (if you eat them)
Oils to Favor
Sweeteners
Spices to Favor
- Drink ginger tea between meals by grating a teaspoon of fresh ginger per cup of tea and drink between meals. You can add a little honey for sweetness. This will gently stimulate digestion and support digestion of heavy foods.
- Reduce the amount of sweets you are eating to less than a couple times a week and choose sweet treats that are warm such as banana bread or carrot cake.
- Drinking warm almond milk with cardamom an hour after dinner can also keep your body insulated from the windy cold weather outside and help you sleep which will indirectly support your digestive organs.
In addition to these three healthy habits it can be useful to minimize your intake of certain foods in order to improve digestion and remove the coating on your tongue.
- Reduce your intake of salads and beans that are not adequately spiced and balanced with oil.
- If you eat cabbage, broccoli, cauliflower and potatoes make sure they are well cooked
- Ice cream and stimulating beverages like black tea or coffee are more likely to wreak havoc on your system this time of year. Find substitutes such as warm rice pudding (khir) or beverages like dandy blend during this time of year.
Fruits to Favor
- Apples (cooked)
- Bananas
- Dates
- Grapes
- Lemons
- Mangoes
- Oranges
- Prunes (soaked)
- Raisins (soaked)
Vegetables to Favor
- Beets
- Carrots
- Cooked greens
- Onions
- Avocados
- Sweet Potatoes
Grains to Favor
- Amaranth
- Basmati Rice
- Brown Rice
- Oats
- Quinoa
- Spelt
Legumes to Favor
- Kidney Beans
- Tempeh
- Mung Beans
- Black Beans
- Red Lentils
Nuts & Seeds to Favor
- All nuts and seeds are supportive of a balanced Fall
Dairy to Favor
- Butter
- Goat Cheese
- Ghee
- Homemade Kefir
- Warm Milk or Cream
- Fresh Yogurt
Animal Products to Favor (if you eat them)
- Beef
- Buffalo
- Chicken
- Eggs
- Shrimp
- Turkey
Oils to Favor
- Avocado oil
- Ghee (Clarified butter)
- Cold pressed Olive oil
- Almond oil
- Safflower
- Cold pressed Sesame oil
Sweeteners
- Honey
- Stevia leaf
- Maple Syrup
- Molasses
- Rice Syrup
- Coconut sugar
Spices to Favor
- All spices are good for improving your Fall health
Daily Routines
In order to keep yourself grounded and centered amidst all the activity of fall it is important to establish and maintain consistent daily routines. These routines will help you to stay aware of the changes happening within you and will allow you to respond accordingly. Channel the freedom and creativity that you love into creating more productive routines and rituals to maintain balance. Here is a sample of daily routines for feeling grounded this fall.
Wake up at the same time each day
As the winds of change are in full effect during the fall it is very important to establish a consistent routine. Optimally waking up at the same time each day without using an alarm clock will set the day off on the right foot. If you have trouble waking up, try this. Before bed think to yourself that you will wake up 15 minutes before your alarm is set to go off. Imagine yourself waking up and looking at the clock and having the time be when you are planning to wake up. If you are consistent with this for about 7 days, then your biorhythms will acclimate and you will be able to wake up before your alarm and not be jarred from sleep. Wake up at the same time at least 5 days a week in order to establish the routine, but realize that every routine requires flexibility so that it does not become mechanical and you can assess its benefits over time.
Establish a rising routine for maintaining hygiene
Everyone will have a different rising routine depending on when they wake up and the amount of time that they have. The suggestions below are a common part on Ayurvedic hygiene for the Fall and can be incorporated into your current morning routine.
Make sure to stay warm and dress adequately
As the mornings and evenings are cooler than the days it can be challenging to choose an outfit that will provide adequate warmth. As much of our heat is lost from our neck and head the easiest way to ensure warmth and to fight infection is to incorporate a scarf and hat into your outfit.
Have lunch at the same time each day
As mentioned earlier routine is the key to staying balanced in the Fall and keeping an accumulation of Vata from occurring. By maintaining consistent mealtimes your body will be able to optimize the hormonal and enzymatic functions that are based on biorhythms. This will improve your digestive capacity. As lunch is considered the most important meal of the day in Ayurveda start with maintaining a consistent lunch and then over time try and make breakfast and dinner at the same time each day.
Sit quietly for 5-15 minutes after a busy day
What is the first thing that you do when you get home from a busy day? Do you take time after work to go to the gym or a yoga class? Bringing your work attitude home with you can cause distress and as our days are usually jam packed in the fall it is important to find a way to incorporate some time for yourself before running from one thing to the next. Optimally this would be a short meditation or breathing exercise in a designated space in your house, but even a walk around the block or a few minutes sitting in the car and breathing can help you clear your mind and set your intentions for relating to those closest to you.
Eat a light meal for dinner
When we overwhelm our digestion then it can affect our mind and lead to overwhelm, anxiety and fatigue. As our body and mind are connected by focusing on our diet, we can create positive effects on the mind. In order to help the digestive system to rest and to use the energy that is normally used for digestion for creating memories and supporting our emotional health it is beneficial to eat a light dinner. Many European countries still do this. Have a small sandwich or rice bowl. Don’t go back for seconds and skip desert. If you are going to eat desert it is best to have it before lunch.
In order to keep yourself grounded and centered amidst all the activity of fall it is important to establish and maintain consistent daily routines. These routines will help you to stay aware of the changes happening within you and will allow you to respond accordingly. Channel the freedom and creativity that you love into creating more productive routines and rituals to maintain balance. Here is a sample of daily routines for feeling grounded this fall.
Wake up at the same time each day
As the winds of change are in full effect during the fall it is very important to establish a consistent routine. Optimally waking up at the same time each day without using an alarm clock will set the day off on the right foot. If you have trouble waking up, try this. Before bed think to yourself that you will wake up 15 minutes before your alarm is set to go off. Imagine yourself waking up and looking at the clock and having the time be when you are planning to wake up. If you are consistent with this for about 7 days, then your biorhythms will acclimate and you will be able to wake up before your alarm and not be jarred from sleep. Wake up at the same time at least 5 days a week in order to establish the routine, but realize that every routine requires flexibility so that it does not become mechanical and you can assess its benefits over time.
Establish a rising routine for maintaining hygiene
Everyone will have a different rising routine depending on when they wake up and the amount of time that they have. The suggestions below are a common part on Ayurvedic hygiene for the Fall and can be incorporated into your current morning routine.
- Upon waking drink at least, a glass of warm water
- Have a bowel movement
- Take a walk or do some gentle exercise for 15-60 minutes
- Meditate for at least 20 minutes
- Do a self-massage with warm oil (Abhyanga)
- Journal or write for 5 minutes or more
- Put a medicated oil in your nose (nasya)
- Perform oil pulling with sesame or coconut oil
- Take a shower
- Brush your hair 100 times
- Eat a warm breakfast with lots of vegetables and some protein
Make sure to stay warm and dress adequately
As the mornings and evenings are cooler than the days it can be challenging to choose an outfit that will provide adequate warmth. As much of our heat is lost from our neck and head the easiest way to ensure warmth and to fight infection is to incorporate a scarf and hat into your outfit.
Have lunch at the same time each day
As mentioned earlier routine is the key to staying balanced in the Fall and keeping an accumulation of Vata from occurring. By maintaining consistent mealtimes your body will be able to optimize the hormonal and enzymatic functions that are based on biorhythms. This will improve your digestive capacity. As lunch is considered the most important meal of the day in Ayurveda start with maintaining a consistent lunch and then over time try and make breakfast and dinner at the same time each day.
Sit quietly for 5-15 minutes after a busy day
What is the first thing that you do when you get home from a busy day? Do you take time after work to go to the gym or a yoga class? Bringing your work attitude home with you can cause distress and as our days are usually jam packed in the fall it is important to find a way to incorporate some time for yourself before running from one thing to the next. Optimally this would be a short meditation or breathing exercise in a designated space in your house, but even a walk around the block or a few minutes sitting in the car and breathing can help you clear your mind and set your intentions for relating to those closest to you.
Eat a light meal for dinner
When we overwhelm our digestion then it can affect our mind and lead to overwhelm, anxiety and fatigue. As our body and mind are connected by focusing on our diet, we can create positive effects on the mind. In order to help the digestive system to rest and to use the energy that is normally used for digestion for creating memories and supporting our emotional health it is beneficial to eat a light dinner. Many European countries still do this. Have a small sandwich or rice bowl. Don’t go back for seconds and skip desert. If you are going to eat desert it is best to have it before lunch.
Go to bed before 10pm
There is so much research relating our mental health to the amount of sleep that we are getting. Anyone who is sleep deprived knows that cognitive and emotional function don’t work right when we need sleep. Getting adequate rest is important and based on our biorhythms we tend to get a second wind at 10pm and can stay up much later. By going to bed before 10pm we miss the second wind and that increased energy is used on metabolic functions that improve our overall health.
While all these daily routines are not realistic for everyone look over the list and determine the ones that you are already doing. Consider that a victory and allow that to be the motivation for focusing on another one. Then prioritize the remaining suggestions and tackle them one at a time. For example, if you find that you immediately rush into your house chores after returning from work set aside 5 minutes to sit and breath either in your car or in a quiet room. Once you have been consistent with this recommendation for 10 days in a row try another step.
Lifestyle Amendments
In the fall a gardener puts the garden to bed by pulling up the summer vegetables and planting a cover crop to replenish the soil with Nitrogen and other nutrients. Ayurveda is sometimes called the path of oil because oil is used to rejuvenate the system. In Ayurveda, this garden is our body, and nitrogen is oil. Oil therapies replenish our bodies in the same way that a cover crop replenishes the soil. One oil therapy is regular self-massage with warm oil. To do this warm up a couple ounces of sesame or jojoba oil and create a nurturing environment in the bathroom. Start by placing some oil on the crown of the head and continue applying the oil to the rest of the body. Massage yourself in a way that feels natural to you and spend about 15 minutes anointing your body with oil. Complete the process by taking a warm shower and use soap sparingly. In order to remove the oil from the hair place shampoo on your dry hair and massage it into a lather, rinsing with water at the end.
Staying Fit
Exercise is an important way to stay healthy as the weather outside gets cooler. The best time for exercise is between 6-10am or pm. Consider slowing down your pace from your summer activities. If you bike, swim, hike, run or do yoga consider decreasing the duration and intensity by up to 50% for the fall. Fall is a time of letting go and this process is supported by taking adequate time to relax.
Create a meditation practice or build on an already existing practice. Set a goal of meditating twice a day for 20 minutes, once in the morning and once upon returning home from your day’s work. Before bed consider journaling, recapitulating, or self-reflecting so that you can notice how these new rituals are affecting your body and mind. It is important to carve out more time to simply relax, even though you may find it difficult to “do nothing.” If you feel your energy waning, try a short afternoon nap. Remember that “less is more” and that multitasking is certain to disperse your energy.
There is so much research relating our mental health to the amount of sleep that we are getting. Anyone who is sleep deprived knows that cognitive and emotional function don’t work right when we need sleep. Getting adequate rest is important and based on our biorhythms we tend to get a second wind at 10pm and can stay up much later. By going to bed before 10pm we miss the second wind and that increased energy is used on metabolic functions that improve our overall health.
While all these daily routines are not realistic for everyone look over the list and determine the ones that you are already doing. Consider that a victory and allow that to be the motivation for focusing on another one. Then prioritize the remaining suggestions and tackle them one at a time. For example, if you find that you immediately rush into your house chores after returning from work set aside 5 minutes to sit and breath either in your car or in a quiet room. Once you have been consistent with this recommendation for 10 days in a row try another step.
Lifestyle Amendments
In the fall a gardener puts the garden to bed by pulling up the summer vegetables and planting a cover crop to replenish the soil with Nitrogen and other nutrients. Ayurveda is sometimes called the path of oil because oil is used to rejuvenate the system. In Ayurveda, this garden is our body, and nitrogen is oil. Oil therapies replenish our bodies in the same way that a cover crop replenishes the soil. One oil therapy is regular self-massage with warm oil. To do this warm up a couple ounces of sesame or jojoba oil and create a nurturing environment in the bathroom. Start by placing some oil on the crown of the head and continue applying the oil to the rest of the body. Massage yourself in a way that feels natural to you and spend about 15 minutes anointing your body with oil. Complete the process by taking a warm shower and use soap sparingly. In order to remove the oil from the hair place shampoo on your dry hair and massage it into a lather, rinsing with water at the end.
Staying Fit
Exercise is an important way to stay healthy as the weather outside gets cooler. The best time for exercise is between 6-10am or pm. Consider slowing down your pace from your summer activities. If you bike, swim, hike, run or do yoga consider decreasing the duration and intensity by up to 50% for the fall. Fall is a time of letting go and this process is supported by taking adequate time to relax.
Create a meditation practice or build on an already existing practice. Set a goal of meditating twice a day for 20 minutes, once in the morning and once upon returning home from your day’s work. Before bed consider journaling, recapitulating, or self-reflecting so that you can notice how these new rituals are affecting your body and mind. It is important to carve out more time to simply relax, even though you may find it difficult to “do nothing.” If you feel your energy waning, try a short afternoon nap. Remember that “less is more” and that multitasking is certain to disperse your energy.
Yoga for the Fall
As the days grow colder and the winterization of house and body begin you can use yoga to slow down and restore a sense of grounding and centeredness. A simple, slow sequence of yoga postures done three times a week for 45 minute or an hour can help to balance the mind and body for optimal immunity. During your practice allow your awareness to deepen into the center of the body and connect with the bones.
In order to connect in this way, feel how the bones hold you up and provide structure and stability. Experience how the muscles contact the bones. Choose to do postures that will generate heat in the legs. This will wake them up and allow for a more rooted feeling. By using the legs more you will decrease the use of the upper body which will help to ground you and may also release tension throughout the upper body and shoulders. Be careful not to overdo sun salutations or other postures that embrace the use of the arms; overusing the arms can create nervous tension. Allow the deep breaths that yoga cultivates to follow you throughout the day. As you awaken to new way of practicing yoga, invite in fluidity and grace. Also, to avoid feeling rushed, be sure to allow plenty of time to enjoy your practice.
Herbs to Support You This Fall
There is a host of herbs that can support your system against the impending cold and dryness. Finding the right combination is often more effective than taking everything. There are multiple herbs and conditions that are common during the fall so I will focus on dry skin, the common cold, insomnia, anxiety, and bloating.
Dry Skin
In Ayurveda the skin reflects the blood, liver anabolism, peripheral vasodilation, microbiome, and neuroendocrine system.
Blood and Liver Detoxification
Purification of the blood is a multistep process and is based on the unique symptoms of the individual. Because dry skin is primarily a Vata imbalance it is important to not detox too much or too fast. A mild elimination program using alteratives such as Cleavers [Galium aparine], Burdock [Arctium lappa], and Red Clover [Trifolium pratense]. A mild detoxification program using cholagogues such as Turmeric [Curcuma longa]), Yellow Dock [Rumex crispus], and Bearberry [Berberis vulgaris]. Mild diuretics like Pipsissewa [Chimaphila umbellata], Parsley leaf [Petroselinum sativum], and Gokshura [Tribulus terrestris]). Gentle circulatory stimulants like Prickly Ash [Zanthoxylum clava-herculis], Ginger [Zingiber officinale], and Pippali [Piper longum]).
Neuroendocrine Support
Neuroendocrine support is focused on down-regulating sympathetic stress with Licorice [Glycyrrhiza glabra], Milky Oats [Avena sativa], Ashwagandha [Withania somnifera], Skullcap [Scutellaria lateriflora], and Gotu Kola [Centella asiatica] .
Nutritional Support
Vitamins A, B, C and E and antioxidants (grape seed extract, MSM, shilajit), and omega fatty acids (EPA/DHA).
Soap and Shampoo
Conventional soaps and shampoos can be extremely drying and irritating, which will destroy the delicate bacterial ecology of the skin. Killing the healthy bacteria will weaken our immune system. Instead of soap use legume flour, oil, and herbal rinses. The daily application of oil to the body is called abhyanga. Oil applied to the skin has a cleansing activity, saturating the surface and penetrating below the epidermis to rehydrate, dissolve grime, and exert a mild antimicrobial activity.
Try multiple oils to find the one that is best for you. I used coconut oil, but many people find it comedogenic, which can cause pimples. Oils such as almond, apricot, sesame or castor oil. These oils can be rubbed on the face before a shower to rehydrate. The best flour to use for cleansing the skin is oat, green mung bean, or chickpea flour.
For the scalp you can make a strong infusion like a tea with rosemary, rose, amalaki, oregano, thyme, hibiscus, or nettle. Let it cool, and pour it through your hair as a rinse. If you need something stronger, use a little castile soap.
As the days grow colder and the winterization of house and body begin you can use yoga to slow down and restore a sense of grounding and centeredness. A simple, slow sequence of yoga postures done three times a week for 45 minute or an hour can help to balance the mind and body for optimal immunity. During your practice allow your awareness to deepen into the center of the body and connect with the bones.
In order to connect in this way, feel how the bones hold you up and provide structure and stability. Experience how the muscles contact the bones. Choose to do postures that will generate heat in the legs. This will wake them up and allow for a more rooted feeling. By using the legs more you will decrease the use of the upper body which will help to ground you and may also release tension throughout the upper body and shoulders. Be careful not to overdo sun salutations or other postures that embrace the use of the arms; overusing the arms can create nervous tension. Allow the deep breaths that yoga cultivates to follow you throughout the day. As you awaken to new way of practicing yoga, invite in fluidity and grace. Also, to avoid feeling rushed, be sure to allow plenty of time to enjoy your practice.
Herbs to Support You This Fall
There is a host of herbs that can support your system against the impending cold and dryness. Finding the right combination is often more effective than taking everything. There are multiple herbs and conditions that are common during the fall so I will focus on dry skin, the common cold, insomnia, anxiety, and bloating.
Dry Skin
In Ayurveda the skin reflects the blood, liver anabolism, peripheral vasodilation, microbiome, and neuroendocrine system.
Blood and Liver Detoxification
Purification of the blood is a multistep process and is based on the unique symptoms of the individual. Because dry skin is primarily a Vata imbalance it is important to not detox too much or too fast. A mild elimination program using alteratives such as Cleavers [Galium aparine], Burdock [Arctium lappa], and Red Clover [Trifolium pratense]. A mild detoxification program using cholagogues such as Turmeric [Curcuma longa]), Yellow Dock [Rumex crispus], and Bearberry [Berberis vulgaris]. Mild diuretics like Pipsissewa [Chimaphila umbellata], Parsley leaf [Petroselinum sativum], and Gokshura [Tribulus terrestris]). Gentle circulatory stimulants like Prickly Ash [Zanthoxylum clava-herculis], Ginger [Zingiber officinale], and Pippali [Piper longum]).
Neuroendocrine Support
Neuroendocrine support is focused on down-regulating sympathetic stress with Licorice [Glycyrrhiza glabra], Milky Oats [Avena sativa], Ashwagandha [Withania somnifera], Skullcap [Scutellaria lateriflora], and Gotu Kola [Centella asiatica] .
Nutritional Support
Vitamins A, B, C and E and antioxidants (grape seed extract, MSM, shilajit), and omega fatty acids (EPA/DHA).
Soap and Shampoo
Conventional soaps and shampoos can be extremely drying and irritating, which will destroy the delicate bacterial ecology of the skin. Killing the healthy bacteria will weaken our immune system. Instead of soap use legume flour, oil, and herbal rinses. The daily application of oil to the body is called abhyanga. Oil applied to the skin has a cleansing activity, saturating the surface and penetrating below the epidermis to rehydrate, dissolve grime, and exert a mild antimicrobial activity.
Try multiple oils to find the one that is best for you. I used coconut oil, but many people find it comedogenic, which can cause pimples. Oils such as almond, apricot, sesame or castor oil. These oils can be rubbed on the face before a shower to rehydrate. The best flour to use for cleansing the skin is oat, green mung bean, or chickpea flour.
For the scalp you can make a strong infusion like a tea with rosemary, rose, amalaki, oregano, thyme, hibiscus, or nettle. Let it cool, and pour it through your hair as a rinse. If you need something stronger, use a little castile soap.
Restoring a healthy microbiome
Our microbiome plays an important role in healthy skin as many immune cells reside on the skin and work in tandem with probiotics to keep the body safe. An easy way to support the microbiome is to consume lactic acid bacterial (LAB) ferments, such as sauerkraut, kimchi and pickled foods. About one cup daily eaten with food. Alcohol and other ferments like kombucha, will inoculate the gut with unhelpful organisms such as yeast and are not recommended. In addition to the consumption of live culture foods, I also have patients apply the pickle brine directly to the skin a few times a day, to inoculate the skin with lactic acid bacteria. Inhibition of unhelpful bacteria using neem leaf, garlic bulb, turmeric root, and Oregon grape root can be helpful.
Restoring the skin
As mentioned earlier the health of the skin is reflected in the health of the blood, which is based on our diet. In general, a low sugar diet rich in nourishing fats, with plenty of leafy greens and bitter foods to upregulate the liver are helpful. Herbs for the blood include dandelion and bupleurum root.
Other recommendations are sun exposure for the synthesis of vitamin D3. Although we have learned that sun avoidance is good it will limit vitamin D3. If you have dry get your vitamin D3 level checked, and if low, supplement with vitamin D3 to achieve optimal levels spend time outside with sun protective clothing. Specific one herb recommendations include:
Anxiety
Anxiety is on the rise with an increase of 30% from 2014 to 2017. Anxiety usually rises in the fall with the added stress from the holidays. In addition to being a mental health challenge I believe that anxiety is a societal disorder from the sense of societal disconnect that we used to call loneliness. Vata is often associated with an increased sensitivity and the individuals I have worked with who have anxiety are usually especially empathic to the broader social dysfunction that we are all experiencing. Like all the conditions mentioned here it is best to work with a practitioner who can hone in on the unique manifestation of these imbalances in your unique ecology. Herbal suggestions are meant as a guide.
Balancing the Mind
Common herbs that can be used to balance the mind when there is an increase in anxiety are Ashwagandha [Withania somniferum], Shatavari [Asparagus racemose], Vacha [Acorus calamus], CBD cannabis, and psilocybin mushroom [Psilocybe spp.]. Specific herbs include:
Our microbiome plays an important role in healthy skin as many immune cells reside on the skin and work in tandem with probiotics to keep the body safe. An easy way to support the microbiome is to consume lactic acid bacterial (LAB) ferments, such as sauerkraut, kimchi and pickled foods. About one cup daily eaten with food. Alcohol and other ferments like kombucha, will inoculate the gut with unhelpful organisms such as yeast and are not recommended. In addition to the consumption of live culture foods, I also have patients apply the pickle brine directly to the skin a few times a day, to inoculate the skin with lactic acid bacteria. Inhibition of unhelpful bacteria using neem leaf, garlic bulb, turmeric root, and Oregon grape root can be helpful.
Restoring the skin
As mentioned earlier the health of the skin is reflected in the health of the blood, which is based on our diet. In general, a low sugar diet rich in nourishing fats, with plenty of leafy greens and bitter foods to upregulate the liver are helpful. Herbs for the blood include dandelion and bupleurum root.
Other recommendations are sun exposure for the synthesis of vitamin D3. Although we have learned that sun avoidance is good it will limit vitamin D3. If you have dry get your vitamin D3 level checked, and if low, supplement with vitamin D3 to achieve optimal levels spend time outside with sun protective clothing. Specific one herb recommendations include:
- Dryness in the skin, lips, or hair, split ends- Licorice
- Cracking skin, heels, nails or cuticles, and dandruff- Bhringaraj
- Pallor, lusterless skin- Ginger
- Poor circulation, cold hands or feet- Cinnamon
- Insufficient sweat, eczema, and psoriasis- Manjishta
Anxiety
Anxiety is on the rise with an increase of 30% from 2014 to 2017. Anxiety usually rises in the fall with the added stress from the holidays. In addition to being a mental health challenge I believe that anxiety is a societal disorder from the sense of societal disconnect that we used to call loneliness. Vata is often associated with an increased sensitivity and the individuals I have worked with who have anxiety are usually especially empathic to the broader social dysfunction that we are all experiencing. Like all the conditions mentioned here it is best to work with a practitioner who can hone in on the unique manifestation of these imbalances in your unique ecology. Herbal suggestions are meant as a guide.
Balancing the Mind
Common herbs that can be used to balance the mind when there is an increase in anxiety are Ashwagandha [Withania somniferum], Shatavari [Asparagus racemose], Vacha [Acorus calamus], CBD cannabis, and psilocybin mushroom [Psilocybe spp.]. Specific herbs include:
- Anxiety, nervousness- Arjuna
- Insecurity, restlessness- Licorice
- Hyperactivity, giddiness- Vidari
- Interrupted sleep- Ashwagandha
- Forgetfulness- Bacopa
Bloating and Indigestion
The cornerstone of health in Ayurveda is digestion. Digestion is the precursor of many other imbalances and so an attunement to your appetite, digestion, and elimination can often prevent many conditions before they spread to other areas of the body. Gas and bloating are usually the first signs of a Vata imbalance and simple remedies can be employed in order to minimize their occurrence in the fall. Bloating can be caused by too much dryness, either because of an excess of heat or an excess of cold in the system, or because the digestion is weak. Here are some suggestions to improve your digestion.
Promote Healthy Bowel Ecology
Eat cultured foods such as pickles, fermented vegetables, and kefir. Increase your intake of lactobacilli and Bifidobacterium probiotics.
Promote digestion
A small amount of bitters can be used especially when the dryness is caused by excess heat. Bitter can stimulate appetite and digestive secretions. Examples include Barberry (Berberis vulgaris), Oregon Grape (Mahonia repens), and Yellow Gentian (Gentiana lutea). More specific remedies for gas and bloating are aromatic carminatives such as Calamus (Acorus calamus), Hingu (Ferula asa foetida), Cardamom (Elettaria cardamomum), Caraway (Carum carvi), Fennel (Foeniculum vulgare), and Ginger (Zingiber officinalis). I only recommend full spectrum digestive enzymes in elderly patients in order to reboot the digestive system and even then I don’t recommend them long term. Additional remedies for weak digestion and fatigue are Ginseng (Panax ginseng), Astragulus (Astragalus membranaceus), and Codonopsis (Codonopsis pilosula).
It can also be helpful to promote proper liver function as was mentioned in the section on dry skin. Specific herbs include:
Colds
As the weather cools off and the seasons change the body begins to respond in new ways. Sometimes the abrupt shift in temperature and the increased exposure to bacteria and viruses that thrive in the colder weather can lead to upper respiratory infections in the form of colds. Most colds are considered viral, but a chronic infection can lead to bacteria being involved. Here are some possible remedies to consider.
Viral infection
In general, the treatment of upper respiratory tract viral infections employs warming botanicals combined with herbs that can inhibit viral replication. Warming herbs include Toothache plant (Spilanthes acmella), Purple Coneflower (Echinacea spp.) and Prickly Ash (Zanthoxylum spp.). Herbs that can inhibit viral replication are Lomatium (Lomatium dissectum), Bayberry bark (Myrica cerifera), Turmeric (Curcuma longa) and White Pine bark (Pinus albicaulis).
Bacterial infections
If you are not strong enough to get rid of an upper respiratory tract viral infection it will often turn into a bacterial infection. A few indications that this has happened are a change in the mucous membranes. They can become dry and irritated and have a yellow-green discharge. Additional symptoms may include fever, a sore throat, and swollen lymph nodes. In this case botanicals with a cooling and antimicrobial energy are used such as Neem (Azadirachta indica), Bhunimba (Andrographis paniculata), Bhringaraj (Ecipta alba), Katuka (Picrorrhiza kuroa), and Manjishta (Rubia cordifolia).
Conclusion
The fall can be a remarkable balancing time for us if we are able to take advantage of the Fall’s natural rhythms and attune ourselves to nature. In order to do this, set realistic goals and approach them meticulously. Return to this document if you need a reminder and fresh inspiration. Be Well!
Want a pdf of this book? Please enter your email below.
The cornerstone of health in Ayurveda is digestion. Digestion is the precursor of many other imbalances and so an attunement to your appetite, digestion, and elimination can often prevent many conditions before they spread to other areas of the body. Gas and bloating are usually the first signs of a Vata imbalance and simple remedies can be employed in order to minimize their occurrence in the fall. Bloating can be caused by too much dryness, either because of an excess of heat or an excess of cold in the system, or because the digestion is weak. Here are some suggestions to improve your digestion.
Promote Healthy Bowel Ecology
Eat cultured foods such as pickles, fermented vegetables, and kefir. Increase your intake of lactobacilli and Bifidobacterium probiotics.
Promote digestion
A small amount of bitters can be used especially when the dryness is caused by excess heat. Bitter can stimulate appetite and digestive secretions. Examples include Barberry (Berberis vulgaris), Oregon Grape (Mahonia repens), and Yellow Gentian (Gentiana lutea). More specific remedies for gas and bloating are aromatic carminatives such as Calamus (Acorus calamus), Hingu (Ferula asa foetida), Cardamom (Elettaria cardamomum), Caraway (Carum carvi), Fennel (Foeniculum vulgare), and Ginger (Zingiber officinalis). I only recommend full spectrum digestive enzymes in elderly patients in order to reboot the digestive system and even then I don’t recommend them long term. Additional remedies for weak digestion and fatigue are Ginseng (Panax ginseng), Astragulus (Astragalus membranaceus), and Codonopsis (Codonopsis pilosula).
It can also be helpful to promote proper liver function as was mentioned in the section on dry skin. Specific herbs include:
- Burps, hiccups, excessive thirst- Ginger
- Gurgling intestines, gas, bloating- Fennel
- Constipation, dry feces, hemorrhoids- Haritaki
- Irregular appetite, mild weight loss- Coriander
- Pain in the side, pressure under the diaphragm- Cumin
- A dry taste in the mouth, cravings- Ginger
Colds
As the weather cools off and the seasons change the body begins to respond in new ways. Sometimes the abrupt shift in temperature and the increased exposure to bacteria and viruses that thrive in the colder weather can lead to upper respiratory infections in the form of colds. Most colds are considered viral, but a chronic infection can lead to bacteria being involved. Here are some possible remedies to consider.
Viral infection
In general, the treatment of upper respiratory tract viral infections employs warming botanicals combined with herbs that can inhibit viral replication. Warming herbs include Toothache plant (Spilanthes acmella), Purple Coneflower (Echinacea spp.) and Prickly Ash (Zanthoxylum spp.). Herbs that can inhibit viral replication are Lomatium (Lomatium dissectum), Bayberry bark (Myrica cerifera), Turmeric (Curcuma longa) and White Pine bark (Pinus albicaulis).
Bacterial infections
If you are not strong enough to get rid of an upper respiratory tract viral infection it will often turn into a bacterial infection. A few indications that this has happened are a change in the mucous membranes. They can become dry and irritated and have a yellow-green discharge. Additional symptoms may include fever, a sore throat, and swollen lymph nodes. In this case botanicals with a cooling and antimicrobial energy are used such as Neem (Azadirachta indica), Bhunimba (Andrographis paniculata), Bhringaraj (Ecipta alba), Katuka (Picrorrhiza kuroa), and Manjishta (Rubia cordifolia).
Conclusion
The fall can be a remarkable balancing time for us if we are able to take advantage of the Fall’s natural rhythms and attune ourselves to nature. In order to do this, set realistic goals and approach them meticulously. Return to this document if you need a reminder and fresh inspiration. Be Well!
Want a pdf of this book? Please enter your email below.