TO YOUR HEALTH
AYURVEDIC WISDOM
Autumn Season & Vāta Dosha
Insomnia Support... ...continued from page 25
BY ANJALI SUNITA
flammation, circadian rhythm disruption, and aging can all play a role. Nutritional support: For selected individuals, low-dose mel- atonin may help restore a healthy circadian rhythm. Omega-3 fatty acids may also support brain health and help reduce inflammation. Morning sunlight exposure, regular exercise, and a consistent sleep schedule remain essential parts of treatment. 5. “Tired but Wired” Perhaps the most frustrating type of insomnia is feeling exhausted all day while remaining unable to achieve deep, restorative sleep. This pattern is frequently seen in individuals experiencing chronic stress, nutrient deficiencies, chronic inflammation, mold exposure, chronic infections, or reduced mitochondrial energy production. Rather than simply increasing sleep aids, it is often beneficial to investigate these deeper contributors. Nutritional support: Mitochondrial support formulas may help support healthy cellular energy production. And here again, formu - las with adaptogenic herbal components may help the body adapt to chronic stress while supporting overall resilience. More Is Not Always Better One of the biggest misconceptions is that taking more of a sleep supplement will produce better sleep. In reality, higher doses are not necessarily more effective. Melatonin is a good example. While it can be extremely helpful for certain circadian rhythm disorders, excessive doses may contribute to Ancient & Modern Solutions for Health Acupuncture • Chinese Herbal Medicine • Ayurvedic Healthcare Acupuncture and Chinese Herbal Medicine Treats acute and chronic pain including but not limited to—back pain, shoulder pain, knee pain, sports injuries, and fibromyalgia Women’s and men’s health issues including low libido, impotence, menstrual disorders, and infertility Chronic fatigue syndrome; mental depression, anxiety; general overall health optimization, dry needling, and much more
Autumn is a time when children return to school, life becomes busy again, and we begin to feel the first rough brush of cold weather against the skin. Even as we race around, we can sense that something is changing. The leaves begin to brown. The trees thin. The sky suddenly appears more vast and expansive. One day is warm, the next cool. There is sun, then wind, then storms. The irregularity of the season can tease out both our nostalgia for summer and a nervous anticipation of winter. Dry, light, cold, clear, subtle, mobile, and rough : these qualities be - gin to predominate in our outer experience. In Ayurveda, these are the qualities, or gunas , associated with Vāta dosha — the combined elements of air and space, wind . The same qualities that become pronounced in our environment can also become more pronounced within us. In the case of Vāta season, the mobile, dry, rough qualities can lead to overstimulation followed by depletion. This points toward one of Ayurveda’s most beautiful and practical teachings: what is outside is also inside . We are not separate from nature or the seasons. We are living beings in constant relationship with our environment. The temperature changes, daylight shifts, winds rise, foods ripen and disintegrate, schedules change — and our bodies and minds respond. As the environment becomes cooler, drier, lighter, and more change - able, we may begin to notice those same qualities appearing in our- selves. In Ayurvedic language, these experiences may be understood as signs that Vāta is becoming elevated. Because Vāta governs movement within the Ayurvedic model of the body, its effects can appear in many different places and in many different ways. Some commonly described signs of increased Vāta in - clude: • dryness and roughness in the skin and tissues Not everyone will experience autumn in the same way, of course. More than a system of categories, Ayurveda asks us to refine our at - tentiveness to what is present — in the weather, in our surroundings, and within ourselves. One of its foundational principles is that like increases like, while opposites bring balance. Autumn, then, becomes an invitation to slow down enough to notice the transition taking place around us — and within us. If our environment — and perhaps our inner experience — is becoming increasingly dry, cold, light, mobile, and irregular, Ayurveda invites us to cultivate their opposites: warmth, moisture, nourishment, steadiness, softness, and rhythm. Bringing in Opposites: Warmth and Grounding Into the Season What would it feel like to bring more warmth, moisture, nourish- ment, softness, and steadiness into our days? Food This is a beautiful time to begin shifting away from the light, cool- • constipation, gas, or bloating • irregular appetite or digestion • feeling cold, especially in the extremities • restlessness or difficulty settling • scattered attention • increased sensitivity to stimulation • feelings of worry, nervousness, or anxiety • irregular, light sleep
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morning grogginess, vivid dreams, headaches, or leave some people feeling less refreshed. Likewise, energizing nutrients such as certain B vitamins or stimulating adaptogenic herbs are generally better suited for earlier in the day rather than before bedtime. Even natural sup- plements should be selected thoughtfully, timed appropriately, and considered alongside any medications or medical conditions. A Personalized Approach Works Best There is no single “best” supplement for insomnia because there is no single type of insomnia. Successful treatment begins by identifying why sleep has become disrupted. Factors such as stress, hormone bal- ance, blood sugar regulation, digestive health, nutrient deficiencies, inflammation, medications, environmental exposures, and lifestyle all influence sleep quality. The supplements mentioned above represent examples of nutri- tional strategies that may be helpful for specific sleep patterns. The most appropriate choice — and the correct dose — depends on the individual’s symptoms, overall health, medications, and medical his- tory. Working with a qualified healthcare practitioner helps ensure that treatment is both safe and targeted to the underlying cause rather than simply masking the symptoms. Sleep is one of the body’s most powerful healing therapies. Under- standing the type of insomnia — and addressing its root cause — offers the greatest opportunity for achieving deep, restorative, and lasting sleep. Dr. Helena Amos, M.Ac., L.Ac., is a European-trained physician and functional medicine practitioner with over 30 years of clinical experience in Natural and Integrative Medicine. Her work centers on a root-cause, systems-based approach to health, with a strong fo- cus on functional medicine diagnostics, prevention, and personalized protocols for brain health, hormonal balance, metabolic resilience, and healthy aging. Drawing on advanced laboratory testing and in - dividualized treatment strategies, Dr. Amos helps patients address underlying imbalances rather than manage symptoms alone. Acu - puncture and integrative therapies are incorporated when clinically appropriate as supportive tools within a comprehensive functional medicine framework. Rockvilleacupuncturemd.com To explore professional-grade nutritional supplements, visit her Designs for Health dispensary; use discount code: AMOS5 to receive 5% off your order: www.designsforhealth.com/u/helenaamos.
ing foods of summer toward meals that are warm, cooked, nourishing, and a little more substantial, like soups and stews, cooked grains, root vegetables, winter squashes, warm porridges, and foods prepared with an appropriate amount of good-quality oil or ghee. Warming spices such as ginger, cinnamon, cumin, cardamom, and turmeric can also begin to find their way back into the kitchen. Rather than eating hurriedly or at irregular times, we can make the meal itself part of the medicine: sitting down, eating something warm, and allowing ourselves time to digest. In Ayurveda, the sweet, sour, and salty tastes are traditionally con - sidered balancing for Vāta. “Sweet” here does not necessarily mean refined sugar. It includes naturally sweet and nourishing foods such as grains, root vegetables, squashes, dates, and other ripe fruits. This doesn’t require following a rigid “Vāta diet.” Ayurveda is always asking us to pay attention — to our constitution, our digestion, our environ- ment, and the qualities that are actually present. Movement Movement can change with the season, too. When life already feels fast and scattered, autumn may not be the time to make every practice faster. Try slow walking, āsanas with one minute holds and steady transi - tions, and an awareness of the breath. Choose strengthening stand- ing poses, gentle forward folds, restorative postures, or a slower sun salutation rather than always reaching for intensity. The intention is grounding and stability without rigidity in joints. Daily Practices Perhaps the most powerful medicine for Vāta is rhythm — going to bed and waking at similar times, eating regular meals, making space between activities, and resisting the impulse to fill every opening in the day. Autumn is also a wonderful season to explore abhyanga , the Ayurve - dic practice of applying warm oil to the body. Traditionally, warming oils such as sesame oil are often used during cold, dry conditions. And then, bathe. Warm baths, quiet evenings, meditation, gentle breath practices, time in nature, and simply getting enough rest can all become ways of cultivating the qualities we are seeking. None of these practices needs to become another task to accomplish. Choose one loving practice. The seasons are always changing. The practice is learning how to move with that change while remaining connected to ourselves. Anjali Sunita, ERYT-500, YACEP, is a Hatha Yoga Instructor, Ayurvedic practi - tioner, writer, and creator of Village Life Wellness. In her teaching and writing, she has a dual focus on tradition and accessibility. Learn more about her courses, re - treats, and consultations, or contact her at www.villagelifewellness.com.
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26—PATHWAYS—Fall 26
PATHWAYS—Fall 26—27
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