Ritucharya (Routines) for Fall/Winter
During each season, the body responds to the environment and makes natural shifts to be in harmony with the weather, daylight, and temperature. Each season is also ruled by a dosha, which means that dosha is more likely to be aggravated during that season. Kapha is aggravated by the moisture in late winter and spring, Pitta is aggravated in the heat of summer, and Vata is aggravated by the dryness of fall and early winter. In general, we notice a shift in the seasons as the daylight changes and the qualities of weather move from hot to cool or dry to moist.
During the seasonal shifts, it is important to support the body’s transition and adjust activities to support balance. In fall this means slowing down, doing grounding activities, staying warm, and hydrating.
Seasonal changes are also a perfect time to do a cleanse, eating foods that support detoxification of any undigested food or experiences from the previous season and allowing the body to enter the new season with a fresh start. Since the weather varies in different geographic regions and seasons don’t always follow “normal” patterns, it’s best to focus on the qualities present each day and make mindful choices to support balance. Think about bringing in opposing qualities to bring about balance based on the day’s weather conditions.
Vata season is marked by cold, dry, and windy conditions that present in the late fall and much of winter. Opposite qualities bring balance, so warm, wet, and calm or stable conditions and environment will pacify Vata.
Meals and drinks should be warm, moist and heavy; stay away from cold or iced drinks
Focus on soups, stews, steamed veggies, good fats, and protein
Add nuts, and dairy (if digestible) which are heavy and oily
Avoid salads and raw fruits and vegetables
Emphasize sweet, salty and sour tastes; avoid pungent, bitter and astringent tastes
Herbs to benefit and balance Vata include: ginger, cinnamon, triphala
The best foods to eat are the ones that are in season. For fall this includes squashes, root vegetables, and cole crops such as brussels sprouts.
Each dosha has its own set of recommended foods for balance and optimal health and digestion. First, look at the seasonal foods list and recommended types of foods to be eating based on the time of year, then layer on recommendations based on characteristics of the dosha that needs balancing in your own body finding the overlapping foods. In fall for example, pumpkin is in season and fits the recommendation of being warm (when cooked), moist, and heavy. This is a perfect food for those with a Vata and Pitta constitution, but those with a Kapha constitution should eat this food in moderation and pair it with other Kapha-balancing foods*. Seasonal recommendations for each dosha are listed in the chart below.
Check out these recipes that incorporate the following seasonal ingredients for fall.
Foods for Vata Season
*For Kaphas, instead of cooking pumpkin in a soup and making it more watery, bake it in the oven and serve it with some steamed greens, beans, and cornbread (astringent and drying) which will balance the meal.
**Meat and seafood are not commonly recommended in Ayurveda, as many Ayurvedic foods are vegetarian, though small quantities of meat and seafood are recommended for certain individuals, especially in the fall season.