Staying Healthy and Balanced in Fall: Mind, Body and Spirit

In Minnesota, we are lucky to experience all four seasons. The fall leaves, the sunshine and humidity of summer, snow in the winter and rain in the spring. I have grown over the years to appreciate the uniqueness of these four seasons. Because we get to experience the four seasons, we need to take special care of our bodies and minds as the seasons change. It can be hard physically and mentally to adapt to nature and the outdoor elements. From an Ayurvedic perspective, we need to change our daily routines, our nutrition and our lifestyle to flow right along with seasonal changes.

One of the causes of dis-ease in our bodies and minds is the inability to change with the seasons.

We need different foods, different daily routines and lifestyle changes in order to successfully navigate and flow with seasonal changes. If we do not align with and follow nature's path, our Self will have a hard time adjusting and we may notice more mental and physical symptoms, including ama (toxins). Ama can be physical toxins and also mental toxins. We need to prepare our bodies and minds for the seasons ahead as we move into fall and winter.

When we move into fall from summer, we need to adjust physically and mentally.

Fall is the time of year when the Earth begins to dry out. Mother nature brings us wind, the trees shed their leaves to prepare for winter and the air becomes dry. The same thing can apply to us humans. It gets colder outside and the body can become more dry and stiff, especially our joints and tissues. Our minds can flow like the wind. We may feel mentally scattered, anxious and fearful about heading into winter. Some of us become "busy" and will overwork and move too much, stemming from that anxiety and fear. In order to stay balanced and healthy in the fall, we need to nourish our bodies and minds. We need to slow down and take care of our "mental health". Self-care for our mind is just as important as self-care for our physical body.

Tips to stay healthy and balanced this fall:

1. Eat warm, cooked nourishing foods. Whole grains, augmenting vegetables, well-cooked legumes and warm dairy will give the body lubrication and nourish the organs and tissues. We need to keep our joints supple and flexible. Some examples of augmenting vegetables are root vegetables like beets, parsnips, carrots, squash and sweet potatoes. Eating whole grains like basmati rice and barley will add nourishment to the body. When consuming legumes, soak them overnight and cook them really well in oil or ghee and a pinch of salt. This allows them to be more digestible. Warm, whole cow's milk with cinnamon, cardamom and nutmeg nourishes our tissues and calms the mind.

2. Cook with warming oils and spices. Warming oils and spices will keep us internally warm and keep our digestion strong. These oils include sesame or sunflower, which is more of a neutral oil. Use spices such as cinnamon, ginger, cardamom, turmeric and black pepper. Don't go crazy with these spices: all in moderation! If we over-use spices, it will dry out the body even more.

3. Use ghee daily! Ghee is clarified butter and is so healthy for our bodies. It lubricates our joints, tissues and organs. It is augmenting so it adds nourishment to the body. It helps us to stay supple and flexible in our physical body. It also helps us ground our minds because of its sattvic qualities. Use one tablespoon per person when cooking. You can melt the ghee and then add your spices until you smell them, then add your vegetables. Delicious!!!

4. Slow down and take time for reflection. Fall can bring us back into daily routines and change from summer. We tend to want to "DO" more this time of year. The body and mind take on this "busy-ness" and we become scattered and agitated. Fear and anxiety set in. Take time each day to pause, breath and just "BE". Take 10 deep breaths and center yourself. Meditate! Even for a minute, try to sit still and it will calm you. Use guided meditation as you need to. It is a practice! Draw awareness to your breath. Journaling is also a great way to reflect.

5. Establish daily routines. This includes a bed-time routine, morning routines and evening routines. Our bodies and minds like to know what to expect. If we establish daily routines, we know what is coming next and that feeling is very calming and grounding. Go to bed and wake up at the same time each day, preferably going to sleep early and waking early. Eat at the same time each day, so your body knows when to expect food. Establish a morning routine. It may include simply setting an intention for the day, meditating or journaling. Take some movement each morning to wake your joints. Establish a bed time routine. This includes turning electronics off early to prepare for sleep. Electronics, such as the TV or social media will over-stimulate our minds and can cause agitation, especially with what is happening in our external world right now.

6. Take time to ground yourself. Get outside as much as you can and feel your feet connect to the Earth. Practice slow Yoga with longer holds, focusing on the breath. Grounding Yoga postures such as Tree pose, Warrior postures and seated twists. Slow breathing practices visualizing your breath moving up and down the spine and connecting your "root" to the Earth. Surround yourself with people who uplift you and bring you higher connection to your Self.

Happy Fall!!!

Be You. Be Brilliant!

Namaste, Stefanie

www.brilliantlifemn.com