Counteract autumn imbalances such as stiff joints, constipation, sleep problems and stress by eating hot food, staying warm and avoiding inclement weather, as well as engaging in calm breathing and yoga.

The late summer sun is still warm in the middle of the day, but autumn is still here to stay. As the solstice now slowly begins to turn towards the south and the sun’s rays weaken, and it becomes colder, the body’s strength and vitality return. Appetite increases and you can gradually switch to and digest increasingly heavier meals.

At the same time, the air element rules during autumn: light and dry air, cold and the irregular nature of the wind. And then the darkness. Since the Vata body type has the same nature as air, autumn easily causes imbalances in pronounced Vata, but the other two body types are also easily dragged along.

The moving and dry wind dries out the skin, causes irregular digestion and constipation. The cold and wind make the body contract and make it harder to get rid of toxins and waste. You become more easily stiff in the joints and ache in the lower back, shoulders and neck. Autumn is also more intense, we get into work and activities. Too much movement can make vata more anxious, stressed, and ultimately hyperactive. You find it hard to concentrate and start multi-tasking. In the beginning, you may feel like a king, that you can handle anything, but in fact, in the long run, you become more indecisive, insecure, nervous and worse at solving problems. Stress throws the vata nervous system out of balance. You become ungrounded, tired and powerless. The vata imbalances can also drag the driving pitta with it, which goes into a frenzy of doing that over time makes pittas irritated, critical and a little fanatical.

As darkness slowly descends upon us, we literally go indoors and more inward. A feeling of emptiness and loneliness can be present in vata. At first, it can invite you to snuggle up on the sofa, surf the computer, watch TV – which in the long run leads to information overload and depression.

To counter autumn imbalances , dress warmly, eat warm food, drink warm water, stay warm and grounded, and don’t expose yourself to the cold winds unnecessarily. Turn loneliness and depression into inward attention. Listen to the body’s needs, meditate, reflect. Take more recovery breaks – whether that means enjoying coffee, meeting friends, going out dancing, or reading a book with the kids. Pay attention to your breathing, because when vatan takes over, you can easily become breathless. If pitta is high and oozes irritation, frustration and heat, take an evening walk in the moonlight.

With the following simple diet and lifestyle advice for vata, you will ground and calm both body, mind and soul during autumn.

DIET AND LIFESTYLE ADVICE AGAINST THE AUTUMN EFFECT
In general, you need to eat more sweet, salty and sour during the coming vata period. Hot food with more liquid, sauce or stews and soups that counteract coldness and dehydration. Add more good fats to your diet: Ghee (clarified butter), sesame and canola oil. Examples of a balanced diet are basmati rice, slow cooking of vegetables, wild meat or chicken, Himalayan salt, lemon, pickled vegetables, yogurt sauces (avoided in the evening). Most fruits are easy but avocado, ripe banana, berries and plums are good.

Breakfast is the most important goal of the day for vata. Oatmeal, semolina, rice, quinoa, or amaranth porridge with cinnamon, ginger and cardamom and nuts and seeds for lubrication. Eggs are warming and grounding.
Lunch: Basmati rice, steamed vegetables, mung bean or meat stews.
Dinner: Hot (vegetable) soups.

If your body type is predominantly pitta or kapha, be a little careful with salt and acid. Cut down on the following:
Pitta – highly spiced foods, acidic (yoghurt, pickled vegetables), red meat, alcohol, especially red wine.
Kapha – wheat, dairy (yoghurt), too much meat, banana, avocado, coconut oil, too many nuts, acidic vegetables.

Vata-balancing spices and herbs that stimulate digestion:

• Cumin helps with indigestion that causes gas, stomach ache, counteracts gas.
• Fennel seed relaxes the intestinal muscles and relieves constipation.
• Ginger lights the digestive fire and increases circulation.
• Chamomile calms a hyperactive vata and is very good as a sleeping pill.
• Nutmeg is good for indigestion and gas. Can, in excessive amounts, disturb pitta. Nutmeg is calming and also works well as a sleep aid. A cup of warm milk and a pinch of ground nutmeg.

DRYCK

• Drink plenty of warm water between meals, and a few sips with food to improve digestion and flush out toxins.
• Herbal teas with cumin, coriander, fennel, cardamom lower the vat in particular. Ginger, cinnamon and cloves are also good.
• Carrot, beetroot and zucchini juice soothes vata.

Good to DO MORE OF

• Stay warm and out of strong winds.
• Go to bed on time, between 22-23 in the evening. Problems falling asleep and disturbed sleep are a typical vata imbalance in autumn. Therefore, relax after dinner and do not take in too much information. Read a good book, rest, enjoy loving conversations.
• Pranayama that stimulates bowel movement and calms vata. Long deep breaths, Alternating breathing (anuloma vilom), Bhramari (Bumble bee), Agni sar.
• Yoga and mindfulness. All types of forward folds, dog and child’s position are soothing. Vata are in constant motion and often have hyperactive brains, so practicing mindfulness in everyday life is therefore very calming. Be actively present when cooking, cleaning and walking. Do everything a little slower than usual. Be aware that you are breathing.
• Massage the body with sesame oil before the morning toilet or shower.
• Take more frequent recovery breaks.
• In case of constipation, take a cup of warm milk and with 2 teaspoons of ghee (clarified butter) in the evening.
• For good sleep, take ginger and nutmeg in warm milk in the evening.
• Gargle the oral cavity with sesame oil to counteract, for example, receding gums.
• Soak your feet in a warm lemon foot bath after a day full of activities and information.

Good to REDUCE or avoid

• Too much tiring exercise, especially in the evening.
• Coffee and tea stifle the digestive fire. Drink herbal teas instead.
• Fasting or skipping meals.
• Snacking between meals, especially too close to meals.
• Cold drinks.
• Cold salads, raw vegetables and sourdough bread.

Text Marie Androv, www.sjalikropp.se
Image Dr Sangeeta Balaprakash
Editor Dr Sangeeta Balaprakash