Selfcare Guidelines for October

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 colorful balloons with colorful changing leaves. So, now that we’re fully into Fall (or Vata season), it’s important to stay warm and build immune health. The holidays are right around the corner, so be sure to get some rest to calm the nervous system. 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 butternut squash, are nourishing and grounding. Instead of salads, steam your vegetables, and be sure to include some soups and stews in your diet. Consider what 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

Moderate use of spices like salt, ginger, cardamom, cinnamon, cloves, black pepper, garlic, onion and thyme are good to include in your meals now. 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 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 extract to calm the nervous system and build strength and stability.

To use your 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

Establishing a daily routine is very important to ground Vata.

• Get to sleep by 10pm and rise by 6am.

• Have meals around the same time each day.

• Your morning routine can include self-massage with warm organic oil, then follow up with a warm shower. Or after your shower, massage your skin with warm oil.

Wear warm clothing in layers where you can take off a few layers if the temperature warms up during the day.

Fast 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. 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.

Child's Pose

Take care and enjoy the season!