5 Tips to Stay Centered & Energized this Fall | Ayurveda

Aligning with Autumn: An Ayurvedic Guide

Seasonal changes affect our physical and mental health; We've all experienced the impact temperature, rain, and daylight hours can have our energy level and mood. Here are five easy self-care tips to help align our daily routines with the qualities of fall, helping us to stay centered and healthy this season.

TIP #1: Eat Nourishing Foods

During autumn, nature provides the perfect foods to help us stay warm and grounded. Enjoy roasted or sauté carrots, turnips, beets, and parsnips using organic oils like coconut, olive or ghee, for extra nourishment. Using spices also helps to warm the body and stoke circulation. 

TIP #2: Slow Down Your Yoga Practice

Take a cue from nature, when her pace slows down in the amount of daylight hours and the waning of plant life, slow down the pace in your own life. On the mat, favor grounding yoga poses like Supported Reclining Twist (Salamba Bharadvajasana) and Supported Straddle Pose (Salamba Upavistha Konasana). They benefit the nervous system, prevent adrenal fatigue, and support the liver detoxification.

TIP #3: Massage Yourself

An Ayurvedic self-care practice called abhyanga (a full-body oil massage, which you can administer yourself) is said to reduce anxiety, stress by soothing the nervous system. I recommend using organic a heavier oil like sesame or almond in the fall, as their warming qualities counteract the season’s cold, dry nature.

TIP #4: Get More Sleep

Science backs up this Ayurvedic adage. In 2009, researchers at Carnegie Mellon found that people who get less than an average of seven hours of sleep nightly were three times more likely to catch a cold than those who regularly got eight or more hours of sleep.

TIP #5: Follow A Routine

For optimal health, it is best to wake, eat and sleep on a similar schedule every day. We are creatures of habits, after all,  and function best when we abide by them. Actively and consciously following a daily routine is particularly important when balancing the mobile, erratic nature of fall.


Most important of all, pay attention to the signs that are expressed in your body and mind. As you learn to ride the waves of nature instead of going against them, you'll find yourself with more energy and at greater ease. And adopting this qualitative approach will keep you health no matter the season. 

Sachi Doctor

Elemental Alchemy, 90 Rio Vista Avenue, Oakland, CA, 94611

Sachi Doctor is an Ayurvedic practitioner and holistic health coach who founded Elemental Alchemy with the mission to provide a resource for those navigating their way towards optimal mind-body health.

Diagnosed with an autoimmune disease at a young age, Sachi has spent over twenty years exploring different health modalities, treatment plans, diets and mindfulness practices to help alleviate chronic pain and restore balance.

After years of looking to others for a model of health with no relief, Sachi realized that the answers she sought were not hidden in someone else’s prescription for wellness but unique to her, and that the first step towards discovery was actually tuning out what was right for others and tuning into herself.

As she tapped into the wisdom of her own body, she discovered that the elements foundational for health  — the blueprint she so fervently sought — was within her, within each of us. Since then Sachi has been passionate about helping others also cultivate clarity and inner wisdom for vibrant health.

In addition to her Ayurvedic and nutrition education, Sachi has completed over 800 hours of yoga teacher training and continues to study with her mother, her first yoga teacher, for whom these practices are a way of life.

Sachi is a board member of the Prison Yoga Project at San Quentin State Prison and serves as an ambassador for Yoga Gives Back, a non-profit that raises funds within the US yoga community to support microcredit programs for women in India. She holds a Msc in Development from the London School of Economics.