if you live in the northern hemisphere, you have probably been enjoying a long indian summer well into october. it felt like the pleasantly warm days didn’t want to bid farewell to this year’s hot and dry summer. september 2026 was the second-hottest on record, while sea ice at both poles was below average. the climate is changing, and so are its effects on all of the earth’s inhabitants.
the prolonged warmth, combined with autumn dryness, also affects our bodies and how we feel within this powerful vehicle. through the lens of ayurveda, the ancient holistic medical science, summer is dominated by the elements of fire and water, while autumn is made of ether and air. in this in-between space, our bodies might have been running hot while becoming drier at the same time.
the sharpness of the fire element can be felt in the stomach (acidity, heartburn), on our skin (rashes, pimples) and in our minds (judgemental, quick to snap). in autumn, these qualities meet the air element, whose dryness can crack our skin and make us feel constipated. the air outside also increases the air inside our bodies. in excess, it can show up as gassiness, but also as increased anxiety, worry, restlessness, a feeling of ungroundedness and an inability to fall or stay asleep.
ayurvedic food recommendations
if you are a fiery person, summer is probably the toughest season for you. some of us might also experience irregular, airy digestion, when the body feels hot but the digestive fire is low. foods and spices that generally enhance digestive fire (ginger, chiles, cinnamon) are very heating and will irritate the fire further. in this case, ayurveda recommends avoiding the heating spices and seasoning dishes moderately with fennel, coriander, cloves, turmeric and fresh herbs.
the inner fire can be balanced with cooked foods of the late summer and early autumn harvest (squashes, fennel, all greens, splash of lime, mint), with liquid and hydrating options (organic aloe vera juice), and with the calming qualities of sweet, bitter and astringent tastes.
sweet taste: natural sweeteners, rice, wheat and other complex heavy carbs, fats/oils, most root vegetables, nuts, most fruits, saffron, cardamom
bitter taste: dark leafy greens, e.g. chard and kale, turmeric, dill, fenugreek, neem
astringent taste: leeks, radishes, turnips, cloves, asafoetida, cumin
this gently cooling diet is recommended through early autumn, until temperatures start dropping and stay below 18°C, to help your body transform the heat accumulated during the transition from summer to autumn.
it is best to stay away from iced foods and beverages, heating and sulfur-rich foods (hot sauces, chiles, tomatoes, onions, garlic), heavy and dry foods (crackers, yeasted bread, large beans), deep-fried foods, coffee, alcohol and acidic foods (sour cream, vinegar, lemon, soy sauce, pickles). the heat and acidity of these foods can add to the fire already present in excess, and thus intensify its effect on the body.
ayurvedic cleanse
a traditional ayurvedic cleanse is recommended twice a year: during the transition from summer to autumn, and from winter to spring. the autumn cleanse is a great way to release the heat that has been internalised during summer and that, with the change of weather and working routines, won’t find its way out as easily.
digestion is not only about food. we are also constantly digesting experiences, stress, emotions and sensory input. when digestion, physical or emotional, is overloaded or weak, residue can accumulate and affect how we feel in body and mind. during the cleanse, the body is given a break through easy-to-digest yet nourishing foods, limited sensory input, and mindful movement and breathing practices that help move the stagnant life force (prana) within.
in this way, the body is gently guided back towards balance, allowing you to experience directly what stable digestion, clearer energy and a steadier mood can feel like in your own body.
if you’ve never done one before, it is recommended to do it under the supervision of an experienced ayurvedic practitioner offering traditional ayurvedic cleanses.
additional supporting practices
regularity and routine calm the nervous system. try to eat lunch by 12pm and finish dinner by 6pm. try to go to bed by 10pm.
avoid cold and raw. drink room-temperature water throughout the day and eat warm, cooked foods. if you do drink coffee or alcohol, never have them on an empty stomach.
introduce oil massages. abhyanga is a traditional ayurvedic full-body massage that involves applying warm, herb-infused oil from the scalp down to the soles of the feet using rhythmic, flowing strokes. it’s deeply relaxing for the nervous system and nourishing for the skin and hair. the good news is that you can do it at home yourself. if you don’t have time for a full-body massage, you can warm a bit of (untoasted) sesame oil and apply it to just your feet, legs (up to the knees) and/or arms.
rest with legs up the wall (viparita karani). this is one of the simplest ways to create a little more space for rest. sit sideways next to a wall (this can also be done in bed), then gently swing your legs up as you lower your back towards the ground. stay for five to twenty minutes. allow your arms to rest by your sides, palms facing upwards, and soften your gaze or close your eyes. there is very little to do here, and that is exactly the point. when the mind feels scattered, a practice that asks almost nothing of us can be deeply grounding.
soften your evenings. as the natural world becomes quieter and darker, allow your evenings to do the same. reduce screen light when possible, slow down, and create moments of stillness before bed. pro-tip: light candles instead of turning on the light; their softness creates a soothing environment that signals the body to start preparing for sleep.
