Fall Remedies to Soothe Anxiety, Dryness, and Digestion
Original posted on avantikumarsingh.com by BIÂN Director of Ayurveda, Avanti Kumar-Singh, MD
Fall sometimes sneaks up on me. One moment I’m enjoying summer concerts in the park where I live in Chicago, and the next I’m anticipating Diwali, one of my favorite holidays.
The fall season can stir anxiety and restlessness—rushing kids to their activities, bracing for back-to-back holidays, and hurrying to complete end-of-year projects. It’s a time to harvest the seeds we planted in spring and prepare for winter’s hibernation.
In Ayurveda, we recognize this time as Vata’s season. The elements of air and space, or ether, dominate, creating movement and stirring that familiar anxiety. Common symptoms in this season include dry skin, difficulty sleeping, bloating, anxiety, and restlessness.
Here are 4 common fall symptoms and how to treat them with Ayurveda.
Calm an anxious mind with grounding rituals.
An overabundance of Vata can lead to increased anxiety. In Ayurveda, we treat an excess of air and ether by balancing them with the earth element.
Try one of these remedies:
Alternate nostril breathing (Nadi Shodhana).
Sit comfortably with a straight spine. Place your right index and middle finger on your forehead.
Close your right nostril with your thumb and inhale deeply through your left nostril.
Close your left nostril with your ring finger and exhale through your right nostril.
Keep your left nostril closed and inhale deeply through your right nostril.
Close your right nostril and exhale through your left nostril
Continue alternating for at least 6 full breaths.
Abhyanga (self-oil massage).
Before bed, massage your feet with warm sesame oil. Take 3-5 minutes to gently massage the oil into the soles of the feet. Massage your feet with a sense of gratitude and compassion for all they help you carry.
Reflect: When do you feel most grounded in your day? Can you build in a small ritual to anchor your mornings or evenings?
Tip: Everyone has different needs when it comes to anxiety—if stillness doesn’t suit you, try going for a meditative walk free of distractions. Find more inspiration in this article about other ways to enhance your mental health with Ayurveda.
Want more seasonal tips, recipes, and tools for staying cool all season long?
Check out my Ayurvedic Guide to Fall Balance, which has all my resources and recipes for keeping steady during this busy season.
Soothe dryness from the inside out.
Vata is characterized by the dryness that comes with fall wins, which can impact your skin, joints, and your mood.
Start by eating hydrating and grounding foods:
Favor warm, oily, and moist foods.
Nature provides what our bodies crave each season. Lean into fall meals like soups, stews, and root vegetables to provide warmth and moisture.
Cook with healthy fats.
Don’t skip the healthy fats in your meals. Ghee and sesame oil nourish your tissues and calm Vata’s restless energy.
Drink spiced teas.
Ginger, cinnamon, and fennel teas keep digestion strong and the body warm. You can also drink my favorite digestive tea, which works in any season.
Tip: Start your morning with warm water and a squeeze of lime. It awakens your digestive fire, agni, and supports hydration.
Remedy dry skin and stuffy noses:
Dry brush and full body abhyanga (self-oil massage).
Brush to remove toxins, dirt, and dead skin from your body. Brush towards your heart, from any point in your body.
Then warm sesame oil and massage it into your entire body, using short, circular strokes for joints and long strokes for limbs.
Let the oil sit for 5-10 minutes so it can penetrate your tissues.
Rinse the excess oil in your shower.
Use a humidifier.
Keeping moisture in the air, especially while you sleep, helps prevent dryness in skin and lungs.
Clear nasal passages.
Use a neti pot to clear nasal passages, followed by a drop of medicated oil (Nasya) to lubricate the sinuses. If you find a neti pot intimidating, try NeilMed Sinus Rinse instead.
Support digestion with mindful eating.
Vata can disrupt your digestion, leading to constipation and bloating.
Try these adjustments to your meals:
Stick to regular meal times.
Your body loves consistent routines. Try eating each meal at the same time every day, with lunch being your largest meal.
Create a nourishing environment.
In Ayurveda, nourishment goes beyond the food that’s on your plate. When you can, take the time to set your table, light a candle, and create an experience that nourishes your other senses as well.
Eat mindfully and slowly.
Savoring each bite helps your body tell your brain when you’re full. Not only does this help you avoid over- or under-eating, but it can double as a time to let your brain rest. Put away your phone for the best results.
Reflect: Could you add one mindful meal to your schedule this week?
Align your routines to the season.
Just like the plants outside your home, your body is preparing for winter. Lean into the seasonal shifts by letting your routines reflect this transition.
Try these shifts to your routines:
Wake and sleep at consistent times.
Your body thrives on routines. You may naturally want to sleep earlier, but keep your wake-up time the same, even on weekends. Try to get at least 10 minutes of natural light in the morning to help regulate melatonin and cortisol production, which impact sleep and wakefulness.
Dive Deeper: World-renowned sleep expert Dr. Michael Breus unpacks the science of sleep, how caffeine, alcohol, and hormones play a role, and the 5-step plan you can follow to sleep better in Episode 159 of my podcast, The Healing Catalyst.
Slow down your mornings.
Savor your morning routine by gently welcoming the day. Wake your body with gentle movement. Try sipping a warm and hydrating drink like warm water with lemon or digestive tea before having caffeine.
Create space for intention and gratitude.
Carve out quiet time to meditate or journal each morning to cultivate steadiness. I use The Five Minute Journal by Intelligent Change to spend a few minutes practicing gratitude each morning.
Reflect: What’s one small routine you could add or return to this fall that helps you feel rooted?
This season invites us to slow down, despite our busy schedules. I hope this helps you find antidotes to feeling overwhelmed. Even one small shift to your day can go a long way.
Check out my Ayurvedic Guide to Fall Balance, a growing resource where I share my favorite fall recipes, rituals, and practices to support you during the season.
Be well,
Avanti Kumar-Singh, MD