Embrace October with These Essential Selfcare Guidelines
The leaves are turning color, and the Balloon Fiesta is starting this weekend here in the Albuquerque area. It’s a beautiful sight – lots of hot air balloons in vibrant colors amongst colorful changing leaves. So, now that we’re fully into Autumn, it’s important to stay warm and build immune health. Autumn is Vata season in Ayurveda, which has the qualities of dry, cold, windy, and rough. You may be feeling these qualities in your body now, such as dry skin, or feeling chilled. Also, the holidays are around the corner, so be sure to get some rest to calm the nervous system. Too support yourself in Vata season, follow some of these selfcare guidelines for October.
Selfcare Guidelines for October
Diet
Now that we’re transitioning into cooler temperatures, it’s time for cooked comfort foods to help stay warm, build the immune system, and calm the nervous system.
Root vegetables, such as pumpkin and winter squashes, are nourishing and grounding. Instead of salads, steam your vegetables, and be sure to include some soups and stews in your diet. Consider which foods are in season now when planning your meals.
Add good quality oils to your meals, such as ghee, coconut, or olive oil.
Before meals, add a squeeze of lemon in warm water to keep your digestion (agni) strong. You can add a slice of ginger too. I sip on a teacup of warm water with a slice of ginger and a few drops of lemon while cooking my main meal. Even just plain warm water before meals will improve digestion up to 24%.
Herbs
Cook with a moderate amount of these spices: salt, ginger, cardamom, cinnamon, cloves, black pepper, garlic, onion and thyme. These herbs help your body digest the heavier foods of Autumn.
To strengthen your immune system, try any of the following herbal extracts:
Eleuthero Ginseng (Eleutherococcus senticossus), aka Siberian Ginseng, is a hot adaptogen, immune tonic and adrenal tonic, used to balance vital energy and to support general health.
Astragalus Root (Astragalus membranaceus) is widely used in traditional Chinese medicine and is valued for supporting healthy immune function. It's an immune stimulant, immune calming, anti-inflammatory, and an adaptogen. As a lung tonic and antiviral herb, it may help ward off the cold or flu during the cold/flu season.
Reishi Mushroom (Ganderma linghzi) has been known in herbalism to nourish the immune system and the adrenal glands.
Try Ashwagandha (Withania somnifera) to calm the nervous system and build strength and stability.
If you use the herb in a tincture take 1/4-1/2 teaspoon of tincture 2-3x daily directly in the mouth, or add it to tea, water, or juice if you don't like the taste of tinctures.
Lifestyle
Vata energy can be scattered, so to help you get grounded, it's important to establish a daily routine, such as:
Get to sleep by 10pm and get up with the sunrise. 10pm is the beginning of Pitta time and with Pitta's fiery active energy, some people get a second wind at this time. However, if you consistently stay up past 10 pm, it can lead to burnout and exhaustion.
Have meals around the same time each day, because having a daily rhythm is grounding.
Practice Abhyanga as part of your morning ritual. Abhyanga is self-massage with warm organic oil, then following up with a warm shower. Or you could massage your skin with warm oil after your shower if you don't have time for Abhyanga.
Wear warm clothing in layers where you can take off a few layers if the temperature warms up during the day.
Fast or excessive exercise can aggravate Vata, so practice moderate exercise. Walk, bike, hike or practice tai chi or yoga, but do it at a moderate pace.
Yoga has a calming effect on Vata. Warm up slowly and include joint rotations. Also, include poses for strength and stability, such as Mountain, Warrior I, Warrior II and Tree poses. Grounding poses, such as Child’s Pose, Butterfly, and Cobra are good, and end with a long Shavasana, but cover yourself with a blanket to stay warm.
Take care and enjoy the season!
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