Late Fall & Winter Wellness Guide

In Ayurveda, late autumn and winter are the seasons of Vata.  Composed of the air and space elements, Vata is dry, light, cold, rough, subtle and mobile.  These Vata qualities are easily seen and felt in the cold, dry wind and the dense earth.
Since we are a microcosm of the larger macrocosm of the earth, we are affected by the weather and qualities around us.
​The air and space elements abundant in the late fall and winter can show up as dry and chapped skin, cracking or popping joints, irregular digestion, insomnia, a scattered mind, anxiousness, overwhelm and even fear.
​To counter the increased dryness and coolness that this time of year brings, increase the warmth and stability in your life.

​Prioritize self-care!

Get grounded.

  • ​Slow down.  Instead of rushing through your day, relish every moment.  
  • Avoid excess stimulation at work and at play.  
  • Learn to say no.  A great question to ask yourself before adding to your "to do" list:  "Does this make me expand or contract?".  Respect your intuition by saying no to anything that causes mental, emotional or physical contraction.
  • ​Listen to relaxing music.  
  • Get good quality sleep.  Take a nap if needed (naps aren't recommended for kaphas).  Read my sleep tips here.  
  • Eat simple meals in a peaceful environment.  Check out my tips in The Sacred Art of Eating.
  • Meditate, journal, try Qi Gong. Free meditation resources here.
  • You may benefit more from a slow-moving or restorative yoga class instead of a quick-paced vinyasa class.  If the idea of fitting a yoga class into your schedule seems overwhelming, take a free yoga class online when it best fits your schedule. No time?  Try this 5-minute Vata-pacifying yoga class or Scott Moore's 10-minute online gentle yoga class.  One or two yoga poses a day at home is much more beneficial than one yoga class a week!
  • Get a gentle massage or book a float session.  I love Sync Float Center.  
  • Avoid or reduce caffeine (especially after noon).  Remember that caffeine is present in chocolate, soft drinks, black tea, and even some fancy waters and protein bars.  Need a warming pick-me-up in the afternoon?  Enjoy an herbal tea or have a rooibos chai (rooibos is naturally caffeine-free and a better afternoon choice than black tea).
  • Avoid media, including movies and news, with violent, aggressive or stressful topics - especially in the evening.  I record the evening news and watch it the next morning when I can better "digest" it.
Check out these additional stress-reducing resources.
Enjoy this classic 5-minute grounding practice.
Enjoy this gentle & supportive 10-minute yoga practice.

Establish and stick to a routine.

  • Make a weekly meal plan, or at least prep meals the night before (crockpots rule!).  Try this Weekly Meal Planner sheet.
  • Don't skip meals.  
  • Eat at regular times.  
  • Make every meal a sacred art.  Check out my tips in The Sacred Art of Eating.
  • Establish a nurturing evening routine and a consistent bed time.  Turn off technology 2 hours before bed.  Instead, read an inspirational book, journal, take a warm bath, gaze at the stars, or give yourself a warm oil massage (see below). 
  • Make sure to go to bed on an empty stomach. In addition to helping you sleep better, this also will improve your brain health! For additional tips for quality sleep, click here.

Keep warm.

  • Give yourself a warm oil massage.  See an Abhyanga article and video, or click here for head and foot massage instructions. During these cold and dry months, I'm a big fan of weekly scalp massages with warm oil!
  • Avoid cold and dry foods; instead favor warm, moist and cooked foods.  Sweet, salty and sour foods will help ground and nourish you.  Click here for more information on Vata-pacifying foods, and check out the recipes below.
  • Don't go outside without your layers.  Grab your hat, scarf and fuzzy socks.  
  • Sip herbal tea or warm water with lemon throughout the day.  
  • Take a warm Epsom Salt bath with a few drops of lavender essential oil, or another calming oil like chamomile or geranium.  
Learn how to give yourself a warm oil massage.

Nourish yourself with warm and grounding food.

My collection of fall and winter recipes:
More fall and winter recipes:
Print my Late Fall & Early Winter Food List here.