​Ayurvedic Self-Care Tips for Winter/Spring Transition

Ayurvedic Self-Care Tips for Winter​

Transition with Gracefulness into the Fall Season

Fall is here and with the change of the seasons, we also experience changes happening in our bodies.  Take a look at the weather the past few weeks.....rainy, hot, dry, cold, windy....totally unstable and all over the place, right?  Have you noticed "unstable" and "all over the place" in your own life? Here are some tips to help you stay balanced during these unpredictable days moving through the Fall and 1st half of Winter seasons......... 

There is an important, foundational concept in Ayurveda that says, Like increases Like, Opposites Balance

Fall into the first half of Winter is considered Vata (Elements = Air, Ether) season, which governs movement and change. We see this in nature. The intense heat of Summer (Pitta) has dried up the leaves of the trees and then wind moves in (Vata) to blow the leaves away, leaving the tree empty and bare, in preparation for the stillness of Winter (Kapha). We understand that what is seen and experienced in nature can also be seen and experienced inside our bodies and minds. Vata season is a transitional period that can sometimes leave us with a feelings of emptiness, scattered thoughts, shaky ground. However, we can use Fall/1st half of Winter as a time of stabilizing and grounding......preparation for the upcoming months of quiet and stillness, a time of deep inner reflection. Some of us have more of Vata qualities naturally, it's just how we are. (see below) However, we are easily thrown out of balance at this time of the year especially and feel a sense of our lives being out of control. What can we do to keep ourselves functioning at our optimum?

DOES THIS Normally SOUND LIKE YOU? (Vata qualities) 

• Creative
• Curious
• Enthusiastic
• Inspired
• Light & Cheery
• Mobile - like to be on the go, freedom
• Agile & Energetic

Are these common complaints you have?
Cold
Insomnia
Anxiety, Worry
Easily Depleted
Busy Mind
Easily Distracted
Poor discipline
Little or no Routine
Unpredictable
Cracking Joints
Dryness
Constipation - Digestion Problems
Allergies
Restlessness
Pain in body-in particular: lower back, joint pain

If the above qualities describe you well then it will be even more important to follow "Opposites Balance" during the Fall months (Mid September through the 1st half of December) and the 1st half of Winter (2nd half of December into March)


~STAY BALANCED

• Avoid over stimulation, planning too much, travelling too much
• Slow Down
• Meditation/Yoga Nidra on a daily basis
• Practice Slower Yoga Styles with longer holds (avoid fast paced Yoga, avoid joint instability)
• Daily Self Massage with warm Sesame oil (not toasted sesame oil)
• Avoid cold and windy environments
• Dress warm
• Avoid excess change/movement
• Choose soothing, slow music
• Eat warm, moist, cooked foods
• Spend time in the sun every day
• Create a daily routine and stick to it:eating, sleeping, exercising at the same time every day
• Wear warm "earth tone" colors: pastel yellow, orange, green, brown
• Get relaxing massages regularly

~Eat Warming Foods: It's not so much the temperature of the foods but also the qualities of the food that make them warming.

Sweet Fruits: Cooked apples, apricots, dates, figs, melons, peaches, plums, cooked prunes *For this time of year it's best to cook your fruits instead of having them cold or dried*

• Veggies: Cooked Asparagus, Beets, Carrots, Cilantro, Green Beans, Mustard Greens, Potatoes, Pumpkin, Spinach, Squash *Avoid dried, frozen or raw veggies*
• Legumes: Red Lentils, Mung Beans  *Generally, beans are drying but especially try to avoid: black beans, garbanzo beans, kidney beans, pinto beans*
• Grains: Cooked Oats, Quinoa, Rice, Sprouted Wheat *Avoid things that are dry*
• Nuts: Eat nuts in moderation during these Vata (Fall) months and if you do have them, soak them in water or cook them into your food
• Oils: Sesame, Ghee, Olive Oil 
• Drinks: Warm Almond milk, Room temperature Grape juice, Warm/Hot Apple Cider, Warm/Hot Chai, Chamomile tea, Ginger tea, Cinnamon tea, Clove tea, Lemon grass tea, Lavender tea *Avoid apple juice, caffeinated drinks, carbonated drinks, cold/iced drinks 
• Spices: Go for it on the spices. Cook/bake with them, add them to your warm tea
• Meat: (If you are a meat eater) Eggs, Salmon, Tuna, Dark chicken/turkey, Beef, Buffalo, Duck, Fresh water fist *Avoid white chicken/turkey meat, lamb, pork

Aromatherapy & Sound Therapy

• Essential Oils: Patchouli, Citrus, Ginger, Rosemary, Cardamom, Saffron, Palo Santo, Lavender
• Sounds: Piano, String Instruments, Harmonium, Slow, Soothing, Calming, Mantra Repetition in Low Notes

Well, there you have it......A crash-course in staying balanced during Fall using Ayurveda recommendations!  Just remember that this is a "changeable, move-able, unstable time of year so consider how you can create the opposite qualities in all of your life. Want to learn more? Contact Yvette Racines McLaughlin.

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The Intensity of Summer ........
How to Stay Balanced

Here are some tips for you to stay balanced during these hot days moving into and through Summer......... 

There is an important, foundational concept in Ayurveda that says, Like increases Like and Opposites Balance

Summer is considered Pitta (Elements = Fire + Water) season, where the intensity of the heat can transform, push, and provoke. However, we can find refuge in cooling, calm, graceful activities.


~DOES THIS SOUND LIKE YOU? Fiery Qualities

• Passionate
• Intense
• Organized
• Sharp
• Ambitious
• Productive
• Enthusiastic
• Set & fulfill goals easily

~COMMON COMPLAINTS

• Burned Out
• Tired
• Excess body heat, Inflammation
• Skin irritations
• Irritability
• Aggravation
• Headaches
• Anger
• Pushy
• Heartburn
• Difficult to Empathize
• ​Hard time letting go

If the above qualities describe your personality then it will be even more important to follow
 "Opposites Balance" during the Summer months


~STAY BALANCED

• Avoid Overheating
• Slowing Down
• Vacation near water
• Practice Calming Yoga Poses/Styles (Restorative, Yoga Nidra, Gentle Yoga, Spinal Release)
• Rest in horizontal positions such as Savasana or Side Lying. 
• Shitali Pranayama (Cooling Breath)
• Meditation
• Avoid Heating Yoga Poses/Styles
• Avoid Competitive Situations
• Be In or Near Water
• Being in Nature (shaded)
• Eat Dinner Outdoors
• Wear Light Colored, Loose Fitting Clothing
• Exercise in the early morning when it's still cool outside

~EAT COOLING FOODS
     It's not so much the temperature of the foods but the qualities of the food that make them heating or  cooling

• Sweet Fruits: Apples, Figs, Dates, Grapes, Ripe Mangoes, Sweet Oranges, Pears, Sweet Plums, Raisins, Watermelon, Sweet Berries, Fruit Juice
• Sweet & Bitter Veggies: Cilantro, Squash, Asparagus, Broccoli, Cucumber, Leafy Greens, Sweet Potatoes, Cooked Carrots, Green Beans, Peas, Pumpkin
• Legumes: Black beans, Lentils (red), Split Peas, White Beans, Kidney Beans, Mung Dahl
• Grains: Basmati Rice, Barley, Cooked Oats, Sprouted Wheat, Amaranth
• Nuts: Soaked & Peeled Almonds, Coconut
• Oils: Ghee, Olive, Sunflower
• Drinks: Aloe Vera Juice, Almond Milk, Fruit Juices, Lassi, Rice Milk, Soy Milk
• Spices: Mint, Dill, Coriander, Basil, Parsley, Orange Peel, Saffron, Cumin

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