Ayurveda’s cornerstone for achieving health and wellness is proper nutrition. Nutrition that is balanced according to one’s individual Dosha, and according to the season’s Dosha as well, is the goal. Ayurveda defines our body’s constitution as a balance of the five universal elements of fire, water, earth, air and space, grouped together to form three Doshas: Pitta (fire/water), Kapha (earth/water) and Vata (air/space).

Ayurveda identifies seasons with certain Doshas: summer to autumn is Pitta, autumn to winter is Vata and winter to spring is Kapha. Each season has characteristics associated with the natural elements such as warm, cold, dry, moist, windy and others. We can help our bodies adapt to the shifts in the seasons by choosing appropriate foods that are local, seasonal and, preferably, organic. One rule of thumb to remember is “like attracts like” so choose foods that are opposite to the season to balance the Doshas. And while it might be obvious to choose warm foods in winter, and cool foods in summer, it might not be so obvious to stay away from cold foods. Lowering our normal body temperature is actually detrimental as it reduces the heat necessary for proper digestion. Raw or frozen foods, as well as processed, canned or packaged foods, are also harder to digest and contain preservatives and other ingredients that create toxins which prevent nutrients from reaching the cells. The seat of all Doshas is in the gastrointestinal tract: Kapha is the stomach, Pitta is the stomach and small intestine and Vata is the colon. Therefore, an imbalance in any of the Doshas will have an impact on digestion, and this, in turn, will affect the proper functioning of all the cells and organs, including the body’s immune system.

As we are now approaching the fall/winter season, the dry/windy conditions can increase Vata and the cold can increase Kapha. This requires a balance between the two. And so, for a Vata/Kapha-balancing diet (fall/winter), choose foods that are warming, cooked and easy to digest so that the digestive fire (agni) will not be dampened.

Warming foods to include are root vegetables, butternut squash, sweet potatoes, parsnips, turnips, beets, carrots, onions, broccoli, cauliflower, cabbage and Brussels sprouts, as well as steamed or stewed green leafy vegetables. Adding warming spices—such as garlic, ginger, turmeric, black pepper, cumin and cayenne—will help to burn off toxins as well. Baked or stewed fruits—such as apples, pears, plums—with some cinnamon will add a boost of antioxidants. Add whole cooked grains (quinoa, amaranth, millet, barley), legumes (beans, peas, lentils) and ghee (easy to digest fat). Minimize salads as well as raw, dry or cold foods which will aggravate the Doshas.

It’s also advisable to eat one’s main meal during the middle of the day when the digestive process is strongest and finish eating at least two hours before bedtime to allow our evening meal to be completely digested. Eat slowly and chew thoroughly to aid digestion and increase absorption. Throughout the day, sip warm water and warming teas, such as ginger and turmeric, to keep the digestive fire strong.

Seasonal detox plans and Ayurvedic treatments can also be beneficial in helping the body, mind and spirit maintain balance and harmony. Cultivating an intuitive connection to the body is key in allowing it to function and heal with its own innate wisdom. Most importantly, keep a positive outlook on life, as that will translate into a positive health outcome as well.