Autumn is here and we may feel a sense of relief as it brings cooler nights and, at least here in Perth, welcome rain. 

It is also a time of transition as we change seasons. It can be of benefit to welcome these transition times with some appropriate behavioural changes. We are heading toward winter, and it is time to start preparing for the cold, flu and covid season by supporting the immune system. It is also time to change our diet as autumn foods come into our stores and gardens. 

Nourishing immunity for the upcoming winter season

I recommend some daily Vitamin C, Zinc, and immune-supporting tonic herbs for most people, but especially the elderly and those with chronic illnesses. Tonic herbs are those which keep our immune system strong and resilient. They are not necessarily the same herbs (or dosage) you might take at the onset of a viral infection. I'm fond of the immune tonic Astragalus 8, by Oriental Botanicals, also known as Astra 8 from Fusion. I also love a good Echinacea supplement. Echinacea can be used both for long-term health and in higher doses at the beginning of a viral infection. 

Medical mushrooms such as shitake, reishi, chaga and others can be helpful and I make up my own mix of them as a coffee alternative. I also love shitake mushrooms, available at your local Asian food store, in veggie stocks and soups.

Astragalus, cat’s claw, ashwagandha and olive leaf are other herbs suitable for an immunity tonic. You might be drawn to one, or a product with several in it.

Vitamin D can be helpful, especially if you didn’t get a lot of sunshine over the summer or use sunblock. It is good to get your VIt D levels checked now and then and keep it at the upper end of the optimal range. 

Autumn foods

Apples are a classic autumn food and they have so many benefits. An apple a day can be great for digestion and health. And we have so wide varieties to choose from, so find your favourites! 

Pumpkins and sweet potatoes are also autumn foods and its a good time to make those pumpkin soups and sweet potato dishes.

It is time to move from cold foods and salads, to more warming and moist foods. If you drink juices and smoothies, you can continue them and warm them to room or body temperature. A Thermomix does this if you use the 37-degree setting, but you can also add hot water to a smoothie. If you are juicing or using frozen fruit in smoothies, you can put the food on the bench overnight to come to room temperature. 

It is the natural time to eat more cooked foods, less raw (but you can still have some raw foods). So if you usually eat muesli for breakfast, you might instinctively be drawn to porridge now. Bring in more warming spices such as rosemary, ginger and paprika. Watch your digestion and keep it balanced as it can tend to get a bit erratic at this time of year.

Body Care

Autumn is traditionally dry, cool with unstable weather (ie wind and storms between fine and sunny days), and in Ayurveda it is the season when Vata dosha can get out of balance. This is true in most places including the east coast of Australia. Here in Perth, our extreme dry air from our hot dry summer, is now moistened with the start of the rainy season, but there is still some dryness and certainly cool.

That means we can be more prone to getting dried out and cold, and to anxiety, restlessness, insomnia, constipation and dry skin. One way that Ayurveda has balanced this tendency is to use oils on the skin, such as rubbing oil such as sesame, olive or coconut oil into the skin before a shower or bath. You will find this very grounding and soothing. We can also counterbalance the aggravating dry and cold qualities with a regular eating and sleeping schedule.

Tune in

At this time of year it is natural to pull more inwards toward home and hearth, and enjoy walks amongst the trees, appreciating the seasonal changes in the natural world around us. Here in Perth, although we are a dry place, it is when the first rains cause the plants to become greener and everything comes alive. The nights become cold and the mornings often have dew. The winds come more from the south. 

As always, please tune in and listen to your body, as your constitution can balance or exacerbate with the seasonal mood. For example, if you are already cold and dry with a tendency toward a Vata imbalance, constipation, anxiety etc, then Autumn can worsen it and you can really benefit from paying attention to what brings balance for you. However, if you are a hot and damp constitution, or you have hot flushes due to menopause, you might find the autumn weather to be a relief and naturally balancing for you.