Ritu Sandhi - The Transition Between Seasons
Updated: Sep 7
Aah – September! After a long, sizzling summer, we start to get a break from the heat, especially in the mornings and evenings. Autumn is coming, and we’re in a two-week transitional period called Ritu Sandhi in Ayurveda or Seasonal Junction. The last week of one season and the first week of the next season make up this two-week Ritu Sandhi period. It’s a sensitive time when we need to let go of the previous season’s diet and lifestyle practices and welcome the next season’s practices. According to Ayurveda if we make sudden changes in our daily practices, we can shock our bodies and weaken our immune systems, which is why during Ritu Sandhi we make changes slowly. So, for this Ritu Sandhi (there are others throughout the year), we will need to let go of our summer (Pitta) practices and begin our practices for the autumn (Vata) season. To make this transition easier, try a few of these suggestions:
Tips for Ritu Sandhi
Diet
Start your day with warm water to stimulate healthy digestion and to promote healthy bowel elimination.
Gradually cut down on cold foods, such as salads and yogurt, and slowly increase warm, cooked foods.
Eat foods that are in season for your region. Sometimes it's hard to tell what’s in season at the supermarkets because they import a lot of foods. But if you visit your local Farmer’s Market, you’ll see what’s in season.
Favor easy-to-digest foods such as bone broth, vegetable stock, basmati rice, oatmeal, barley, squashes, sweet potato, carrot, ghee, banana, berries, cherries, and cooked apples.
Herbs/Spices
Cook with warming spices, such as black pepper, ginger, cinnamon, cardamom, and turmeric.
Ashwagandha is an Ayurvedic herb that bolsters the immune system, calms the nerves, and improves energy.
Triphala (a blend of amalaki, haritaki, and bibhitaki) is an Ayurvedic formula that will gently keep your colon running smoothly; however, it can be drying to some people, so in that case, try just haritaki. (Check Banyan Botanicals for Ayurvedic herbs.)
Lifestyle
Have a routine around bedtime and mealtime. During the summer, with its extra daylight hours and warm weather, we stay up late, are outside more, and travel for vacation. Now that we're preparing for autumn, it's important to have a routine to help ground us. Having a lack of routine is Vata aggravating.
For bedtime – go to bed by 10pm and wake up by 6am. A good night’s sleep is important for a healthy immune system and nervous system.
For mealtimes - eat your meals around the same time each day and avoid skipping a meal. If possible, have your main meal around noon.
Stay comfortable and warm, and dress in layers during the cool mornings and evenings.
Avoid wind, if possible; but if not, dress appropriately when going outside on a windy day.
Stay hydrated to prevent autumn’s dryness.
Practice self-massage with warm sesame oil, to increase circulation and to prevent dryness. Or try Abhyanga with warm oil.
The high energy of summer is waning – so enjoy it and slow down.
Exercise
Go for a brisk early-morning walk. The benefits of early-morning walks include: 1) improves energy levels; 2) uplifts mood and memory; 3) strengthens muscles, bones, and joints; 4) enhances heart health; and 5) promotes deep sleep because exposure to the morning sun sets your circadian rhythm.
For Yoga, try slower practices with longer breaths. If you practice yoga outdoors, slowly move your practice indoors. If you continue to practice yoga outdoors into the fall (as I do), begin with faster asanas like Sun Salutations to get circulation moving and to warm up.
Seasons don’t change overnight, so neither should we. Be sure to make these changes gradually. If you do, you’ll feel healthier when autumn is fully here.
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