Wellness Magic – Rose Petals Witchery

Seasonal Wellness Guide: Summer

It’s HOT outside! I’m more of an autumn and winter girl myself, if I’m honest, so my attitude towards summer is tepid at best…although, it is nice when the sun goes down and you find yourself parked in front of a crackling bonfire.

Just like the rest of the seasons, summer has its own distinct personality, coming in with light, heat, intensity, action, and a whole lotta fire. I find that it’s quite divided – you either love it, or you hate it. Lucky for you, no matter where you stand on the opinion spectrum, I have a guide on how to navigate this season with ease while supporting your body.

Seasonal routines are incredibly important for our health, and many of us have fallen away from these routines because we are no longer connected to what is going on outside of our homes or workspaces. We can feel a lot better and more balanced if we watch Mother Nature and mimic her seasonal routines. It takes a very, very long time for our physical bodies to evolve. We may be living in a technological era advancing at breakneck speed…but our bodies are not evolving as quickly as this. No, we are still physically much closer to our ancestors of the last 1-2,000 years. In order to take care of our bodies in the way that they’re still used to, we need to be connected to the outside world and aware of our routines.

Information adapted and expanded upon from Banyan Botanicals, a great source for Ayurvedic products. I am not affiliated with them in any way – I just really enjoy their products and the information they have.

The primary focus through the summer months will be to balance the heat & dryness with plenty of coolness, hydration, and mellow activity. Summer is known as a very active season, and we’re looking for balance, so you don’t want to do anything too intense – light activity and lounging around are encouraged!

Summer (Pitta) Imbalance Signs & Symptoms:

Mind

Frequent episodes of irritability, frustration, and anger or experiencing increased judgment, criticism, and jealousy.
A tendency towards perfectionism or a general feeling of dissatisfaction or malcontent.
If left unchecked, the increased fire (pitta) energy will often lead to severe anger, rage, hostility, intense jealousy, obsessive-compulsive behaviors, and even depression.

Digestion

Intense hunger, excessive thirst, or a sense that you can’t get enough nourishment.
Significant nausea, vomiting, hiccups, acid reflux, heartburn, loose stools, diarrhea, low blood sugar, and sensitivity to spicy or fried foods.
A yellowish coating on the tongue with a bitter taste.
Long-standing accumulation of fire energy in the digestive system can cause severe acid indigestion or heartburn, fatty diarrhea, blood in the stool, inflammation of the stomach or esophagus, appendicitis, or peptic ulcers.

Circulatory System, Nails, Scalp, and Hair

Excessive fire energy can cause the skin to appear red or yellowish in color, or it may be hot to the touch.
Hives, rashes, acne, psoriasis, or dermatitis.
Excessive heat in the blood can cause fever, hot flashes, burning or itching sensations, bleeding tendencies, hematomas, and hemorrhoids.
The skin may burn or bruise more easily and increase sun sensitivity.
The tongue may appear red or inflamed and there may be bleeding gums, canker sores, or mouth ulcers.
Excessive sweating, acidic perspiration, and strong, fleshy-smelling body odor are other common manifestations of imbalance.
Signs of more severe disturbances in these areas include visible capillary networks, severe bleeding disorders, hemorrhage, jaundice, hepatitis, abscess, gangrene, melanoma, lupus, gout, mononucleosis, blood clots, strokes, and myeloid leukemia.

Elsewhere in the Body

Burning, red, or bloodshot eyes, extreme sensitivity to light, and a yellowish tinge in the whites of the eyes are all signs of excess pitta, as are tendonitis, bursitis, muscle fatigue, intermittent high blood pressure, mild headaches, and hair loss.
Aggravated pitta can also cause dizziness, insomnia, herpes flare-ups, shingles, yellow urine, heat, and tenderness in the breasts, nipples, or testicles, prostatitis, premenstrual irritability, and heavy or painful menstrual bleeding.
Long-standing pitta disturbance can lead to poor vision or blindness, chronic hypertension, fibromyalgia, gout, inflammatory arthritis, bladder and kidney infections, hyperthyroidism, adrenal exhaustion, migraines, fainting, meningitis, encephalitis, chronic fatigue syndrome, autoimmune disorders, and multiple sclerosis.
In men, high pitta can cause inflammation of the epididymis, inflammation of the penis, and burning pain during ejaculation. In women, excess pitta can inflame the endometrium and other reproductive tissues.

So, if you are experiencing any of these imbalances as we come fully into Summer, let’s talk about how to balance and navigate this intense season with some form of grace.

Summer Season Diet

During the summer, our bodies naturally ask us for lighter foods and small meals that are easy to digest because our digestive fire —a strong source of internal heat—tones itself down a bit in order to help keep us cool. Being fully present with our meals when we sit down at the table (meaning no phones or television) while really savoring the flavors and textures of our food will help minimize the risk of overeating, which can be common during this season.

Summer is the best time to favor the sweet, bitter, and astringent tastes and to relish cool liquids and slightly oily foods. This is also the best time of year to enjoy fresh fruits and salads as well as sweet dairy products such as milk, butter, ghee, cottage cheese, fresh homemade yogurt, and ice cream (true story – I never crave ice cream unless we’re in the thick of summer.)

Fruits to Favor:

Apples, avocados, berries, cherries, coconut, cranberries, grapes, lemons, limes, mangoes, pears, pineapples, plums, pomegranates, and prunes

Vegetables to Favor:

Artichokes, asparagus, beet greens, broccoli, brussel sprouts, cabbage, cauliflower, celery, chard, collard greens, cucumbers, green beans, kale, lettuce, okra, potatoes, watercress, and zucchini.

Grains to Favor:

Barley, basmati rice, and wheat.

Legumes to Favor:

Adzuki beans, black beans, garbanzo beans, mung beans, soy beans & soy products, and split peas.

Oils to Favor:

Coconut oil, olive oil, and sunflower oil.

Spices and Garnishes to Favor:

Basil, cardamom, cilantro, coriander, dill, fennel, lime, mint, and parsley.

Animal Products to Favor (if they’re in your diet):

Fish (freshwater), poultry (white), and shrimp.

Sweeteners to Favor:

Maple syrup and unrefined cane sugar.

Summer Season Lifestyle Choices

The sun is coming up quite early nowadays, making it much easier to rise with the dawn. My best advice is to embrace it – the early morning is the best time for exercise in the summer because it’s significantly cooler. It’s a natural and beneficial rhythm – here are some more tips to vibe with summer:

Before bathing, consider massaging your skin with a light coating of pitta-soothing oil like coconut or sunflower to calm the nervous system and cool the body.
The best essential oils to use in the summer are light, cool, and floral – think jasmine, rose, sandalwood and the like, as they have a calm, cooling, refreshing effect on the mind.
Dress in light, breathable clothing made of cotton or silk and play with some color therapy – whites, greys, blues, purples, and greens will help you counter the intense heat of the yellows and reds that summer naturally brings.
Obviously, this is the best time to spend outdoors due to the stable, warm weather, but when you do go out make sure that you protect your skin by wearing a wide-brimmed hat, sunglasses, and sunscreen. Take frequent breaks on hikes or while doing outdoor tasks, and don’t push yourself – we don’t want to be super intense right now.
On especially hot days, there is often a lull in energy come the afternoon, so if you’re feeling tired – take a nap! It’s actually beneficial if you keep it under 30 minutes.
In the evenings before bed, wash and dry your feet and massage them with a light essential oil to ground your energy and draw the heat down.
It’s best to try and be in bed by 10 or 11 PM to avoid an overly stimulated mind. Keep your bedroom dark and cool with some air flow – have your windows open or a fan on.
Also, keep in mind that sexual activity on its own creates heat, so if you’re feeling overheated, consider moderating this aspect.

Summer Season Exercise

Summer can motivate you to improve your physical fitness routine, and it is generally a great season to be active, provided you exercise at appropriate times and at an appropriate intensity.

Exercise is very heating and, at this time of year, is best avoided during the heat of the day, especially from 10 a.m.–2 p.m. Instead, try exercising early in the morning, when the atmosphere is crisp and cool.

It’s also important not to push too hard. Ideally, exercise at about 50–70 percent of your capacity, breathing through your nose the entire time, if you can.

Follow your workout with a drop of cooling oil to the forehead, throat, and belly button to help the body cool down

Summer Season Yoga

So, I probably don’t need to drive it home any more than I already have. IT’S HOT OUT. DO THE OPPOSITE OF HOT.

You don’t have to stop going to your favorite hot yoga class – just make it less intense, regardless of what your teacher is cuing (I’m a 500-HR certified yoga teacher – we’re just guides for you. It’s YOUR practice, so do what feels best for you! I promise that a yoga teacher who really gets it will never be offended if you spend more than a couple minutes in child’s pose or if you modify all of the poses to be easier)

Check in with yourself frequently during your practice to make sure you aren’t pushing too hard. Don’t be afraid to sit back and take a few sips of water throughout the practice. Remember – 50 to 70% of your usual effort should go into your workouts and yoga practice in the summer. Focus on creating a sense of groundedness and flow rather than staying static in your poses.

The central heat core of our bodies is located in our solar plexus, in the belly right above the belly button. In the summer, favor poses that move energy through this center to dispel any built-up heat, like:

Cat & cow
Cobra
Plank
Boat
Abdominal twists (Half Lord of the Fishes, Marichi’s Pose, Revolved Side Angle, Revolved Head to Knee, Revolved Triangle, Bharadvaja’s Twist, Noose Pose)
Side-openers (Side Plank, Triangle, Extended Side Angle, Gate Pose)

While in your flow, add in some cooling poses as you go, such as Child’s Pose, Forward Folds, and Moon Salutations, which are really fun to learn especially if you’ve only ever known Sun Salutations.

And…that’s all I’ve got, really. Some are summer people, and others definitely aren’t. If you love this season, then go out there and love it (but please protect your skin!) If you’re more like me and already dreaming about the crisp, cool air of autumn while the leaves change color…then grab your hat, your sunscreen, your cool drink, and park yourself under the shadiest tree with me. We’ll survive until spooky season. Maybe.

Seasonal Wellness Guide: Autumn

Ooooh yes. Yes yes yes yes yes. My favorite season of all: autumn.

I think there are a few reasons why. I’m definitely a cool weather girl (if my moon white skin and Nordic nature didn’t already give that away.) I really struggle in the summers – it’s hot, humid, blazing, overactive…yeah, nah. I love walking outside in the dark, crisp mornings in a cozy sweater and pants to feed my chickens and ducks. I love taking afternoon walks to see all of the leaves shimmering in their brilliant reds, golds, and browns. I have adored Halloween since I was very young, and am already busting out most of my autumn decor. And, in the Ayurvedic sense, I find my personal energy to be mostly vata, which I’ll explain below.

Autumn is the season of vata, the energy of air. Vata is dry, rough, windy, erratic, cool, subtle, and clear (which I suppose makes more sense now that I’m a Gemini too. RIP.) When the seasons change, we encounter these new energies, which is why some people really vibe with certain seasons and others don’t. Pitta, the energy of heat, represents summer. Kapha is slow, heavy, and wet, represents both winter and spring. So if your primary energy matches that of the season, you may be able to handle it better than others, or you may need to keep an eye on yourself and be more consistent in making sure you feel balanced and supported.

It will make sense, then, that we nurture ourselves during these seasons by providing ourselves with the opposite energies – for autumn, since it’s cold, windy, and dry…we keep ourselves warm with cozy sweaters, put on a hat and gloves to keep the wind off, and consistently make sure we’re hydrated with plenty of (room-temperature) water and oily foods. The vata season will be less aggravating if you fill it with warmth, oiliness, deep nourishment, loving relationships, and a sense of stability, routine, and groundedness.

Autumn (Vata) Imbalance Signs and Symptoms

Mind

Nervousness, anxiety, fear, panic attacks
Spacy, scattered feeling
Overthinking and worrying
Difficulty tolerating loud noises or sensory overload

Body

Twitches, tics, spasms, tremors
Dry or chapped skin
Constipation, gas, bloating, or dry, hard stools
Low body weight
Unable to keep warm
Light, interrupted sleep

Autumn Season Diet

In general, during the autumn you’ll want to favor foods that are high in protein, high in fat, brought to life with warming, stimulating spices, and served hot, will go a long way toward maintaining your internal reserves of moisture and keeping you grounded through the vata season.

You’ll also want to favor the sweet, sour, and salty tastes. In general, eat mushy, soft foods and garnish them generously with ghee or oil.
Breakfasts of cooked grains—like oatmeal, tapioca, cream of rice, and cream of wheat—are perfect at this time of year.
Lunches and dinners that include steamed vegetables, hearty grains, soups, and stews are grounding and moisturizing.
If you eat meat and eggs, this is one of the best times of year to enjoy them.
Dairy products and all nuts and seeds are also beneficial.

Fruits TO FAVOR

Apples (cooked), Avocados, Bananas, Dates, Figs, Grapefruit, Grapes, Lemons

Limes, Mangoes, Oranges, Papayas, Prunes (soaked), Raisins (soaked), Tangerines

Vegetables TO FAVOR

Beets, Carrots, Chilies, Garlic, Okra

Onions, Pumpkins Squash, Winter Sweet Potatoes

Grains to favor

Amaranth, Basmati Rice, Brown Rice,

Oats, Quinoa, Wheat

Legumes to favor

Kidney Beans, Miso, Mung Beans,

Toor Dal, Urad Dal

Dairy to favor

Butter, Buttermilk, Cream Cheese, Ghee

Kefir Milk (not cold), Sour Cream, Yogurt

Animal Products (If You Eat Them)

Beef, Buffalo, Chicken, Crab, Duck Eggs

Fish, Lobster, Oysters, Shrimp, Turkey, Venison

Oils TO FAVOR

Almond Oil, Ghee, Olive Oil

Peanut Oil, Safflower Oil, Sesame Oil

Sweeteners to favor

Honey, Jaggary, Maple Syrup

Molasses, Rice Syrup, Sugar (Raw)

Spices (Most Are Recommended)

Allspice, Anise, Asafoetida (Hing), Basil, Bay Leaf, Black Pepper, Cardamom, Cinnamon, Clove, Cumin, Dill

Garlic, Ginger, Mustard Seeds, Nutmeg, Oregano, Paprika, Parsley, Rosemary, Saffron, Turmeric

AUTUMN SEASON LIFESTYLE CHOICES

Practice a daily routine. One of the most effective ways to support vata is by establishing a daily routine. Try to do the same things (wake up, exercise, eat meals, go to bed, etc.) at roughly the same times each day. Set the tone for your day by rising early, taking full advantage of the silence, stillness, and peace that are intrinsic to the early morning hours.

Massage yourself. Then, you can calm your nervous system, awaken your tissues, and ground your energy by massaging your skin with warm, organic Sesame Oil or with an herbal oil. Follow this practice with a warm, relaxing shower, leaving a coat of oil on the skin to absorb throughout the day. Steam baths and humidifiers can help preserve internal moisture as well.

Try yoga and meditation. Some gentle yoga, and 10–15 minutes of meditation will further your sense of stability and wellness. (Psst. I know a great place. I work there! Come visit me if you’re local! www.onevalpo.com)

Use warming aromas. If you enjoy a little fragrance, vetiver, geranium, and citrus essential oils are very appropriate this time of year.

Dress for the season. Wear autumn colors when appropriate—reds, yellows, oranges, and whites—and wear enough clothes that you stay warm throughout the day. When you step out into the elements, cover your head and ears to protect them from the biting wind and cold.

EXERCISING DURING AUTUMN

Vata is very easily aggravated by fast, mobile activities, so consider slow, gentle, strengthening forms of exercise.

Walking, hiking, swimming, biking, yoga, and tai chi are good choices, provided they are done at an appropriate level of intensity.
The best times of day to exercise are in the early morning and evening hours (6–10 a.m. and 6–10 p.m.).
Ideally, exercise at about 50–70 percent of your capacity, breathing through your nose the entire time.
And remember to balance your activity with adequate relaxation and sleep so that your tissues can rejuvenate properly.

AUTUMN YOGA

Incorporating a sense of warmth, grounding, stability, and focus into your yoga practice has a profoundly calming effect on vata and can work wonders during vata season. Your breath should be deep and fluid.

If you practice pranayama (yogic breathing exercises), Nadi Shodhana (Alternate Nostril Breathing) is very balancing this time of year.

In your asana practice, favor vata-pacifying yoga. Warm up slowly and include some joint rotations. Move with intention and fluidity—grounding the hands and the feet on the mat whenever possible—and avoid jumping between postures.

Gentle flows like a relaxed Sun Salutation are perfect for vata. You can also favor standing and balancing poses such as Mountain, Warrior I, Warrior II, and Tree Pose to increase stability and strength.
Connect with the earth beneath you in poses such as Thunderbolt, Cat-Cow, Cobra, and Child’s Pose, and quiet the mind with forward bends such as Intense Westward Stretch.
Gentle inversions and restorative poses such as Legs Up the Wall are also very good for vata.
Close your practice with a long Savasana (Corpse Pose), covering yourself with a blanket so that you don’t get chilled.

And there we have it. Are you as pumped for autumn as I am? I am SO ready to get comfy and cozy and watch the world start to turn inward.

Seasonal Wellness Guide: Spring

Ah, sweet Spring has arrived! All of the heavy ice and snow have begun to melt, soaking into the soil, giving the seeds beneath their first real drink of water. As the melting progresses, the Earth gets heavier and heavier with moisture, and new growth springs forward from the dirt. Isn’t magical to see that first pop of green come up in your yard through the patches of snow and mud? My favorite thing to see are my crocus bulbs emerging from the soil.

Spring is a seaon of birth, new beginnings, growth, and revival. In winter, everything was in the dark and cold – the void. Within the void, anything and nothing are possible. It’s all about the potential. In spring, the Earth physically manifests all that was formed within the void, which is pretty amazing. Seeds are germinating, flowers are budding, the birds are much more vocal, and the leaves are growing back. Like I’ve mentioned a few times before, even though a lot of us are really disconnected from the outside world, we are deeply affected by the movement of nature around us.

Our physiology picks up on these energies and senses a natural opportunity for a fresh, clean start (ever heard of spring cleaning?); our bodies are ready to lighten things up, cleanse ourselves inside and out, and rejuvenate our systems. It’s common to experience a new sense of inspiration and joy as the sun gets brighter and the Earth gets greener. However, for many, spring is associated with colds, congestion, and seasonal allergies. All of this can be eased or overcome with an appropriate seasonal routine that promotes optimal health, allowing you to enjoy all the gifts that spring has to offer.

If we consider the Ayurvedic principle that opposites together equal balance, spring (which is warm, moist, soft, heavy, and slow) will be less aggravating if you fill it with lightness, sharpness, dryness, and increased heat. It will be helpful to familiarize yourself with the signs and symptoms of typical imbalance during winter so that you are better prepared to address them immediately if they arise:

Spring (Kapha) Imbalance Signs and Symptoms

Mind

Generalized feeling of heaviness or lethargy
Sluggishness, drowsiness, or brain fogs
Excessive sleep, laziness, melancholy, or depression

Digestion

A sense of heaviness
An uncomfortable feeling of fullness in the stomach
Nausea
Excessive salivation
Poor appetite
A sweet taste in the mouth, even if you haven’t eaten
Indigestion
Slow or surpressed metabolism
Stool that is heavy, oily, pale, or sticky

Respiratory System

Colds, coughs, excessive accumulation of mucus, a runny nose, excessive nasal crust, and hay fever.
Can also appear as congestion or a feeling of tightness in the sinuses, throat, or chest.

Circulatory System, Nails, Scalp, and Hair

Lymphatic congestion, swollen lymph glands, mild (and intermittent) hypertension.
Hives, itching, abnormally pale skin, cold sweats, reduction of sweating
Loss of strength, formation of lipomas, or weight gain.

Elsewhere in the Body

Water retention, excessive urination, low grade fevers, fungal infections, excessive ear wax, dental tartar, excessive hair growth
Low sex drive or an exaggerated desire for sex, premature ejaculation (emotional), enlarged prostate, cold or heavy testicles, fibrocystic lumps, and prolonged, slow menstrual cycles.
Swelling or stiffness in the joints, a sense of heaviness in the eyes, and whiteness in the urine, eyes, or feces.

So, if you are experiencing any of these imbalances as we come fully into Winter, let’s talk about how to balance and navigate this beautiful season with grace.

Spring Season Diet

In general, you’ll want to focus on eating foods that are warm, light, and dry in nature, with tastes like pungent, bitter, and astringent – lots of fresh vegetables, a variety of herbs and spices, and limiting your intake of heavy, oily foods, meats, dairy products, and sweets.
Portion control is essential to balancing kapha in the spring. Make sure that your stomach is never quite full. Aim for 70% full. Ideally, at the end of a meal, the stomach contains 1/3 food, 1/3 liquid, and 1/3 empty. I always like to take a few minutes after I’m ‘done’ to see if I want seconds, and if I still do – then I have them!
‘Spring cleaning’ doesn’t just apply to your home – this is also the ideal time for a cleanse or detox if you feel called to do so. Juice cleanses are very supportive during this time of year.
Drink room temperature or warm beverages and avoid iced or chilled drinks if possible. The idea is to feed your internal fire so you’re digesting things more fully and avoiding that sluggish, backed-up feeling. To stimulate your appetite, you can drink fresh ginger tea with some honey between meals.
Structure your diet around eating lots of fresh (but not necessarily raw) vegetables and a variety of legumes. These foods tend to be astringent and somewhat bitter. You really can’t go wrong with veggies in the spring as long as you don’t overdo the watery kinds (avocado, cucumber, olives, sweet potatoes, squash, or zucchini – these are best during the heat of the summer).
Breakfast should be light, perhaps fresh fruit and tea. If you need something a bit more substantive, barley, quinoa and basmati rice are good grains to use with breakfast.
Lunches and dinners should also be light, with cooked grains, steamed vegetables, and legumes. Many of us also benefit from eating lots of bitter greens, cabbage family (cabbage, broccoli, cauliflower, etc.) and spicy foods like peppers and chilies.
Gradually reduce your intake of heavy, oily, or fried foods and try to be mindful of overeating or excessive snacking between meals.
Heavy or sour fruits like oranges, bananas, pineapples, figs, dates, coconuts, and melons are also best reduced in the spring. Try to use less oil or ghee when cooking.
If you eat meat and eggs, it may be a good idea to scale back a bit. You may feel more invigorated if you eat less meat, as beef, pork, seafood, and duck can be particularly aggravating at this point of the year. Chicken and turkey are pretty light in nature, so these are two good options to switch to.
Dairy is best reduced in the spring, especially in the mornings, as it can be quite congesting. Almond milk, oat milk, and rice milk are good substitutes.
If at all possible, eliminate iced or chilled drinks, ice cream, and popsicles all together during this time to keep the digestive fire hot.

Fruits to Favor

Apples, apricots, blueberries, cherries, cranberries, dried fruit, lemons, limes, peaches, pears, pomegranates, prunes, raisins, raspberries, and strawberries.

Vegetables to Favor

Artichoke, asparagus, bell peppers, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, chard, chilis, collard greens, corn, dandelion greens, endive, garlic, green beans, kale, leeks, lettuce, mushrooms, onion, peas, white potatoes, radishes, spinach, sprouts, and turnips.

Grains to Favor

Amaranth, barley, buckwheat, corn, millet, oats (dry, uncooked), quinoa, basmati rice, rice cakes, rye, seitan, and tapioca.

Legumes to Favor

Aduki beans, bean sprouts, black beans, black-eyed peas, garbanzo beans (chickpeas), kidney beans, lima beans, lentils, miso, mung beans, navy beans, pinto beans, tempeh, toor dal, and white beans.

Nuts and Seeds to Favor

Popcorn, pumpkin seeds, and sunflower seeds.

Dairy to Favor (in moderation)

Cottage cheese, goat’s milk, and yogurt.

Animal Products to Favor (if in your diet)

Eggs, freshwater fish, poultry, rabbit, shrimp, turkey, and venison.

Oils to Favor (in smaller quantities)

Corn oil, flaxseed oil, ghee, mustard oil, safflower oil, and sunflower oil.

Sweetners

Honey, maple syrup, and molasses.

Spices to Favor

All spices are supportive in spring.

Spring Season Lifestyle Choices

In general, you’ll want to really dig into the feeling of renewal in the spring by developing some focused intentions for yourself. That said, don’t put too many heavy expectations on yourself – you still want to embrace the light-heartedness that springtime inspires. It’s a natural time to socialize and to rekindle meaningful relationships after being stuck inside by cold weather. It’s also a great time to just play. You may feel like you’re getting up earlier as the sun makes itself at home; for most people, waking by or before 6:00 AM will help set this energy in motion.

One of the most effective ways to support yourself in spring is to try and establish a stimulating and inspiring morning routine, even if it’s short. Brush your teeth, scrape your tongue, drink some water, and apply a few drops of Nasya oil to your nasal passages if you feel called to do so.
In the mornings, you can calm your nervous system, awaken your tissues, and ground your energy by massaging your skin with warm, organic sesame oil. Do this before a warm, morning shower to give the oil a chance to soak into the skin, even if it’s only for five minutes. The warm water of the shower will open the pores in your skin so the oil can sink in deeper, giving you a protective, moisturizing layer before you go out.
While you do benefit from having a routine every day in the spring, with regular times for working, eating, sleeping, and exercise – let yourself have a little more leeway during this season. Try something new, shake up your routine, and embrace a sense of playfulness and adventure.
If you enjoy aromatherapy, any citrus or ‘light’ essential oils will be beneficial during this time of year. Citrus oils are photosensitive – don’t put them on your skin and go out in the sun! If you dilute the oil down first in a carrier (unscented massage oil), then you can rub these oils onto the skin.
Ever heard of color therapy? Try dressing in bright, warm colors and see if it has any impact on your sense of wellbeing. Reds, yellows, and oranges are very stimulating for early spring, as it’s still a bit cold and wet. As the weather begins to heat up, gradually shift towards cooling blues, greens, purples, and whites.
Try your best to skip daytime naps. The sluggish feelings are already amplified by the season itself.
Try and settle down into bed by 11 PM or midnight. While you don’t want to overindulge on sleep during spring, an increase in sexual activity is welcome.

Spring Season Exercise

Exercise is especially helpful in the spring because it counteracts the heavy, wet atmosphere. Physical activity improves circulation, increases heat, stimulates digestion, and results in a feeling of lightness – all of which help to balance the energies. It’s also a good time of year to push yourself a bit physically, with longer, more intense workouts – be mindful, however, of your own body and don’t overdo it!

Consider biking, jogging, hiking, or swimming and try to exercise in the morning, between 6 and 10 AM. If that doesn’t quite fit with your schedule, another good timeframe is from 6 to 10 PM.

Great Yoga Poses for Spring:

Sun Salutations
Warriors I, II, and III
Reverse Warrior
Forward folds
Chest-openers
Backbends
Cobra
Bow
Side Plank
Spinal Rolls
Leg liftsand twists

And there you have it! The seasonal wellness guide for spring. Do you feel inspired to try anything suggested? Have you already been acquainted with Ayurveda? How does it support you? Leave it in the comments!

Seasonal Wellness Guide: Winter

I truly believe that the better you feel, the more magical you are. When you feel good, content, nourished, and supported – your personal energy is strong. When I was in my first training as a yoga teacher, we were introduced to Ayurveda, an alternative system of medicine with its roots in India. I decided to try and incorporate some of its teachings into my life, and I’m thankful I did, especially during the changing of the seasons. The Ayurvedic practices that I adopted into my own routine have really helped me remain balanced and stable in each season of the year, and I have found new appreciation even for the season I generally tend to dislike! (It’s actually spring…I just don’t like the muck and mud – my ducks sure do though). Right now we’re in the middle of winter, and if you feel like you’ve been really off or struggling to compensate for the lack of sunlight and cold, take a look through this guide and see if there’s anything that calls to you to incorporate into your wellness routine!

Winter is certainly here. Everywhere around you, nature is dormant, withdrawn, and settled into the long, dark season of slumber and rest. There’s a particular stillness and quiet that really characterizes winter, and with it comes a subtle invitation to redirect our own energies.

The winter season is the perfect remedy for the fast-paced activity of the summer and autumn. Winter is a time to rest, reflect, hold space, vision, hibernate, and withdraw some of your outwardly focused energy and redirect it inward. However, at the same time, the calm, peaceful nature of winter can also feel a bit oppressive at times, and can leave us feeling weighed down, stagnant, uninspired, and even lonely or depressed. Every season has the potential to either uplift or push down your sense of well-being.

If we consider the Ayurvedic principle that opposites together equal balance, winter (which is cold, heavy, moist, grounded, slow and sometimes dry with the wind and central heating) will be less aggravating if you fill it with warmth, oiliness, deep nourishment, more rest and sleep, loving relationships, and a sense of stability and routine. It will be helpful to familiarize yourself with the signs and symptoms of typical imbalance during winter so that you are better prepared to address them immediately if they arise:

Winter (Kapha) Imbalance Signs and Symptoms

Mind

Generalized feeling of heaviness or lethargy
Sluggishness, drowsiness, or brain fogs
Excessive sleep, laziness, melancholy, or depression

Digestion

A sense of heaviness
An uncomfortable feeling of fullness in the stomach
Nausea
Excessive salivation
Poor appetite
A sweet taste in the mouth, even if you haven’t eaten
Indigestion
Slow or surpressed metabolism
Stool that is heavy, oily, pale, or sticky

Respiratory System

Colds, coughs, excessive accumulation of mucus, a runny nose, excessive nasal crust, and hay fever.
Can also appear as congestion or a feeling of tightness in the sinuses, throat, or chest.

Circulatory System, Nails, Scalp, and Hair

Lymphatic congestion, swollen lymph glands, mild (and intermittent) hypertension.
Hives, itching, abnormally pale skin, cold sweats, reduction of sweating
Loss of strength, formation of lipomas, or weight gain.

Elsewhere in the Body

Water retention, excessive urination, low grade fevers, fungal infections, excessive ear wax, dental tartar, excessive hair growth
Low sex drive or an exaggerated desire for sex, premature ejaculation (emotional), enlarged prostate, cold or heavy testicles, fibrocystic lumps, and prolonged, slow menstrual cycles.
Swelling or stiffness in the joints, a sense of heaviness in the eyes, and whiteness in the urine, eyes, or feces.

So, if you are experiencing any of these imbalances as we come fully into Winter, let’s talk about how to balance and navigate this beautiful season with grace.

Winter Season Diet

In general, you’ll want to focus on eating warm, cooked, slightly oily, well-spiced foods, favoring a balance of the six tastes (sweet, sour, salty, bitter, pungent, and astringent)
Drink room temperature, warm, or hot beverages and avoid iced or chilled drinks if possible. Your body is trying to stay warm! You can increase heat and circulation while encouraging clean and clear respiratory passages by drinking a tea boiled for 5 minutes with a 1/2 teaspoon each of dried ginger, cinnamon, and clove.
Hearty, heating vegetables like radishes, cooked spinach, onions, carrots, and other root vegetables are generally well-received this time of year, as are hot spices like garlic, ginger, black pepper, cayenne, and chili peppers.
Breakfasts of cooked grains – like oatmeal, cornmeal, barley, tapioca, rice, or kitchari make a terrific breakfast.
Lunches and dinners that include steamed vegetables, whole wheat breads, and mushy soups are ideal.
Legumes are generally good for kapha, but they should be well-cooked, well-spices, and garnished with a dollop of ghee (butter).
If you eat meat and eggs, this is one of the best times of year to enjoy them. Eggs are best either poached or hard boiled, and meats to favor would be chicken, turkey, rabbit, or venison.
Dairy is best reduced in the winter months, but a cup of hot, spiced milk with a pinch of turmeric (golden milk) or dried ginger and nutmeg before bed can help encourage sound sleep.
You will want to reduce your consumption of cold, damp foods, excessively sweet foods, overly heavy or oily foods, and frozen foods.
Portion control is essential to balancing kapha in the winter. Make sure that your stomach is never quite full. Aim for 70% full. Ideally, at the end of a meal, the stomach contains 1/3 food, 1/3 liquid, and 1/3 empty.

Fruits to Favor

Apples, apricots, bananas, berries, cantaloupe, cherries, dates, figs, grapefruit, lemons, limes, mangoes, oranges, papaya, peaches, and tangerines.

Vegetables to Favor

Asparagus, beets, brussel sprouts, carrots, chilies, corn, eggplant, garlic, green beans, cooked greens, mushrooms, leeks, onions, okra, potatoes, rutabaga, spinach (cooked), winter squash, and turnips.

Grains to Favor

Amaranth, barley, buckwheat, corn, millet, oats, quinoa, basmati rice, brown rice, rye, seitan, and wheat.

Legumes to Favor

Brown lentils, red lentils, miso, mung beans, navy beans, tempeh, tofu, toor dal, and urad dal.

Nuts and Seeds to Favor

Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, walnuts, pumpkin seeds, and sunflower seeds.

Dairy to Favor

Butter, soft cheeses, cottage cheese, cow’s milk (not cold), goat’s milk (not cold), and sour cream.

Animal Products to Favor (if in your diet)

Eggs, freshwater fish, poultry, rabbit, shrimp, and venison.

Oils to Favor

Almond oil, corn oil, flaxseed oil, ghee, mustard oil, olive oil, safflower oil, sesame oil, and sunflower oil.

Sweetners to Favor

Honey, jaggary, and molasses.

Spices to Favor

All spices are supportive in winter.

Winter Season Lifestyle Choices

In general, you’ll want to cultivate a light heart and a sharp sense of purpose this winter in order to counter the cold, grey weather and the seasonal tendency towards melancholy and loneliness. Invite warmth into your mind, body, and relationships and create frequent opportunities for fun and laughter. Try to avoid rushing. Instead, make a solid effort to embrace a slower, more relaxed pace through the winter months. This is a great time to engage in meaningful relationships and to socialize, with the holidays and all, but be sure to balance it with some quiet time, reflection, and stillness. After all, the slow, heavy qualities of the winter months offer a rare opportunity to retreat and check in with ourselves.

One of the most effective ways to support yourself in winter is to establish a daily routine. Try to do the same things (wake up, exercise, eat meals, go to bed, etc.) at roughly the same times each day.
It’s appropriate to sleep a little later in the winter, but you will feel fresher and more motivated if you wake up around 7:00 AM to take full advantage of the silence, stillness, and peace that are naturally included in the early morning hours.
Drink some room temperature or warm water when you first get up – your body hasn’t had any liquids in 8 or so hours!
Brush your teeth, scrape your tongue, and rinse your mouth.
In the mornings, you can calm your nervous system, awaken your tissues, and ground your energy by massaging your skin with warm, organic sesame oil. Do this before a warm, morning shower to give the oil a chance to soak into the skin, even if it’s only for five minutes. The warm water of the shower will open the pores in your skin so the oil can sink in deeper, giving you a protective, moisturizing layer before you go out into the windy cold.
Steam baths and humidifiers can help to preserve internal moisture as well, especially if your home is dry.
If you enjoy aromatherapy, cinnamon, clove, ginger, sweet orange, peppermint, and sandalwood essential oils are very appropriate at this time of year. Do not put cinnamon, clove, or ginger oils directly on your skin. These are HOT oils and will burn!
Ever heard of color therapy? Try dressing in bright, warm colors and see if it has any impact on your sense of wellbeing this winter. Reds, yellows, and oranges are very stimulating this time of year. Also, be sure you wear enough clothes that you stay warm during the day. Layers! When you go outside, be sure to cover your head and ears to protect them from the wind and cold.
Try your best to skip daytime naps. The days are so short now that you have a longer evening to relax and unwind.
Try and settle down into bed by 10 or 11 PM so your body can rest and restore fully before the next morning.

Winter Season Exercise

Exercise is one of the best ways to support optimal physical and mental health through the winter months. It’s really important to listen to your body in the winter – if you’re feeling overextended or anxious, aim for slower, gentler, and strengthening exercise. If you feel weighed down, slow, or sluggish, try to increase the duration or intensity of your workout. Exercise is best done between 6 AM and 10 AM or 6 PM and 10 PM, depending on your schedule.

And there you have it! The seasonal wellness guide for winter. Do you feel inspired to try anything suggested? Have you already been acquainted with Ayurveda? How does it support you? Leave it in the comments!