Fall has always felt like a turning point to me. While the days grow shorter and the air cools, I don’t feel dread—I feel energized. I’ve even joked that I have reverse seasonal depression: summers, with their endless sunshine, leave me restless, while fall and winter feel like home. It’s part of why I moved to Portland, Oregon. I love the cozy, rainy months and the sense of possibility they bring. Ayurveda—a traditional Indian system of medicine rooted in the belief that body, mind, and spirit are deeply interconnected—teaches that these transitions aren’t accidents. They’re opportunities to pay attention. And with a few mindful Ayurvedic rituals, we can align with the season instead of resisting it.
I was reminded of this after reading Camille’s own reflections on experiencing Bali’s wellness culture. What resonated with me most wasn’t the grandeur of the rituals, but their simplicity—small, intentional practices woven into everyday life. As someone who loves to live seasonally, I wanted to make sure I made the most of this transition into my favorite time of year. Ayurveda, I realized, offered the perfect framework.
Ayurvedic Rituals to Ground You This Fall
“Just as the outer landscape shifts with the seasons, our inner landscape does too,” says Nidhi Pandya, Certified Advanced Ayurvedic Practitioner and author of Your Body Already Knows. In fall, that might look like a renewed desire for nourishing foods, changes in digestion, or a craving for deeper rest. When we pay attention to these signals, Ayurveda shows us how to nourish and support ourselves through food and ritual.
Nidhi Pandya Bhanshali is a NAMA-certified Ayurvedic Doctor known for her modern approach to ancient wisdom. A faculty member at the Shakti School of Ayurveda, she also teaches Ayurvedic Nutrition courses on OneCommune.com(3.5B+ views on TikTok). Her work has been featured in Vogue, Allure, Harper’s Bazaar, and major Indian newspapers like Times of India and Indian Express. She has spoken at companies like Google and has amassed 180K+ Instagram followers.
How to Thrive in Fall, According to Ayurveda
In Ayurveda, each season carries its own qualities—and fall is perhaps the most dramatic. As the air grows dry and cool, our bodies instinctively recalibrate. Our skin may feel tighter, sleep becomes lighter, and immunity can waver. Internally, our digestive fire strengthens, often sparking a renewed desire for hearty, grounding foods after a summer of salads and no-cook meals.
Nidhi explains, “As the dry, cold air sets in, our pores tighten and the body begins to thermoregulate differently, even producing more brown fat to keep us warm.” It’s a reminder of how deeply we’re connected to the natural world. But without mindful nourishment, the body can just as easily tip into imbalance—becoming stagnant, accumulating mucus, or leaving digestion sluggish (despite a stronger appetite).
This is why Ayurveda considers fall a pivotal season: it calls us to anchor, nourish, and warm ourselves so we can experience these months with balance and ease. Psst… these rituals not only support us now, but also prepare us for the deeper cold of winter (see our Ayurvedic winter tips).
Signs you’re aligned with the season:
- Steady digestion and regular appetite
- Deep, restful sleep
- Nourished and hydrated skin
- A sense of focus and grounded energy
Signs you may be out of balance:
- Dry skin, lips, or hair
- Restlessness or difficulty sleeping
- Irregular digestion (bloating, constipation, or sluggishness)
- Feeling scattered, anxious, or ungrounded
Your Fall Ayurveda Food Guide
If fall’s qualities are cool, dry, and light, then Ayurveda teaches us to balance them with their opposites: warm, moist, and grounding. That’s why this season is the time to lean into hearty stews, roasted root vegetables, slow-cooked grains, and nourishing fats like ghee or olive oil. These foods don’t just comfort—they stabilize the body, strengthen digestion, and keep energy steady as the days grow colder.
Nidhi describes fall meals as “anchors” that support both body and mind. Think roasted sweet potatoes or beets cooked slowly with garlic and herbs, lentil soups spiced with ginger and cumin, or a khichdi of rice and mung dal. Seasonal fruits like apples or pears, cooked down with warming spices, become not only easier to digest but also deeply satisfying.
By contrast, foods that carry fall’s same qualities—cold drinks, raw salads, cool desserts, or too much fruit—can tip the body toward imbalance, weakening digestion and creating stagnation. Instead of adding lightness to lightness, Ayurveda encourages us to build resilience by layering in warmth at every meal.
Ayurvedic-friendly fall recipes to try
The Best Kitchari Recipe. A cozy one-pot meal of rice and mung beans cooked with warming spices and ghee. Perfect for evenings when you want something simple and easy on the digestion.
Roasted Root Vegetables with Gremolata & Whipped Feta. Beets, carrots, radishes, and garlic roasted until caramelized. Healthy fats + hearty root veggies = fall balance.
Roasted Thanksgiving Vegetables. Heirloom carrots, wild rice, and tahini make for a flavorful side that doubles as a satisfying main when paired with protein.
Cardamom and Caramelized Pear Amaranth Porridge. A bowl of amaranth, gently toasted, simmered with milk, cardamom, and topped with caramelized pears. Cozy, warming, and exactly what our fall plate needs.
Golden Milk. A traditional Ayurvedic tonic made with turmeric, ginger, cinnamon, and warm milk. Comforting, anti-inflammatory, and the ultimate cozy fall ritual in a mug.
Rituals Beyond the Plate
While food is at the heart of Ayurveda, it’s only one piece of the seasonal puzzle. Fall asks us not just to eat differently, but to care for our bodies in ways that feel grounding, steadying, and warm. These Ayurvedic rituals anchor us when the season’s dry, cool qualities can leave us feeling scattered or depleted.
One of the most transformative is abhyanga, the practice of massaging warm oil into the skin before showering. Nidhi recommends sesame or almond oil, which both hydrate the skin and create a sense of inner warmth. “It not only leaves your skin nourished,” she says, “but also helps you feel more grounded, keeps you warm in the colder air, supports deeper sleep, uplifts your mood as the days get shorter, and enhances recovery and strength.” Even if a full-body massage feels unrealistic, simply oiling your feet before bed can carry you into a state of calm.
When it comes to Ayurvedic rituals, the simpler the better. A cup of warm milk at night, spiced with cardamom or nutmeg, soothes the nervous system and prepares the body for restorative sleep. And beyond these tactile practices, Ayurveda teaches us to honor the rhythms of the day itself—eating our largest meal at midday, when digestion is strongest, and winding down before 10 p.m., when the body is primed for rest.
Want to layer these rhythms into your mornings, too? Explore our Ayurvedic morning routine for practices that set the tone for the day ahead.
Simple Ayurvedic Rituals for Fall
- Abhyanga (oil massage): Warm sesame or almond oil massaged into the skin before a shower. Try a quick foot massage at night if you’re short on time.
- Spiced bedtime milk: A cup of warm milk infused with cardamom or nutmeg to calm the mind and support restful sleep.
- Intentional mealtimes: Make lunch your heartiest meal of the day and keep dinner lighter and earlier.
- Screentime shutdown: Dim the lights and put screens away an hour before bed to support the body’s natural circadian rhythm.
An Invitation to Align
Fall is a season of transition, a time when both nature and our bodies ask us to slow down. Ayurveda reminds us that balance isn’t found in doing more, but in choosing what supports us—whether that’s a warm soup, a few minutes of massage, or an earlier bedtime that lets the body rest and repair.
Nidhi puts it simply: “These aren’t grand lifestyle overhauls; they’re small rituals that build a sense of steadiness day by day.” That’s the gift of Ayurveda—it doesn’t demand perfection. It calls us to listen more closely, to meet the season with presence, and to create small pockets of care that ripple out into every part of life.
So as the days grow shorter and cooler, think of this less as another routine to add to your list, and more as a way to come home to yourself. One warm meal, one grounding practice, and one intentional choice at a time
