Thriving in the Late Summer transition

My birthday is fast approaching, and my summer vacation is the perfect way to slow down the pace from a very busy summer. We are still in full on summer season where I live and have just hit the “dog days” which is a polite way to say “hotter than seven hells” kinda days. We’ve had some wonderful rains over the last two weeks, and it has revitalized all life…plants and people alike. We had a seriously hot and dry July this year and that hot and dry climate has settled deep in each one of us as summer celebrates the last hoorah. The firey pitta season has settled in on us all by early August, but change is on the way.

These rains had me thinking about one of my teachers, John Immel at the Joyful Belly School, who said “…and with the first thunderstorm in August that drops the temperature ten degrees, this is the beginning of late summer season…this is the beginning shift toward vata season.” I seem to miss this delicate transition each year, probably because I am such a summer baby that I cling to the sun season with white knuckles as fall approaches each year. I don’t know why really. I love fall. Love it. But still, I am an August baby, and I love the hottest months of the year the most. So, I miss this subtle transition as we slide from summer into the fifth season of Late Summer. Ayurveda and Traditional Chinese medicine acknowledge this as a season and both styles treat the body seasonally with foods, herbs, spices and wellness practices. This is more of a "feeling" than an actual date on the calendar. Following the rhythms of your natural world is a better practice than looking at your calendar for the first day of fall. In my opinion, this year, late summer came a bit early. The rains and afternoon thunderstorms have remedied our drought of sorts, but the changeable quality of the environment has put our heat stressed systems in a bit of a vulnerable position.

In Ayurveda, Late Summer is pre-Vata season bringing with it a dry and changeable quality. The weather can change on a whim these days going from hot, dry and oppressive to blustery, rainy storms and back again in ten minutes. In TCM, Late Summer is Spleen/Stomach season. These are similar in concept as both practices rely on calming the accumulated heat of summer and nourishing and hydrating dried up tissues and blood from summer sweltering days. Even if you are lucky to have air conditioning most of the time, this air is still very dry and can also increase vata. Two of our oldest systems of health care recognize the late summer shift as an important time in our wheel of the year…so I should probably pay attention.

This year was a little early, honestly and I would have totally missed it if not for all the unhappy and unwell people around me. Please do not take offense to that statement. It is not a judgement but rather an observation. In late summer, as we try to cram in every last thing we want to do for our "vacations", preparing to go back to school, the hot as hell days and now all of the windy rainstorms... many of our systems are screaming, "enough" already. Many of us are just feeling, well, pissy.

Many clients, friends, myself and my own family had coughs, “sinus crap”, full on colds, odd skin rashes, anxiety, insomnia, restlessness and being overly critical of oneself and others. I felt it too. I was working like crazy for a month trying to get all the herbs prepped, distilled, tinctured and ready to use plus seeing clients and reworking my labels again (cause why not, right) and the last week before my vacation I started feeling super wired and anxious and being very critical of everything I do. My perfectionism had taken a nasty turn for hyper-critical. Then I noticed my ankle that I sprained back in early June was waking me up at night hurting again and I was having trouble sleeping in general which is really odd for me. I had a little vertigo creeping in and I was teary at times….hmmmmm in my experience in my own body these are all big signs of depletion and overdoing it. Let me explain the connection here… I am a Pitta Kapha dosha, this is Pitta season. Summer is Pitta season, and the heat and fire element burn like crazy. This combo can quickly cause a pitta imbalance and burn out is imminent. You can get a lot done in the summer and good thing because there is a lot to do. Work, home, gardening, harvesting, medicine making, watering everything and the social stuff like vacations, trips, get togethers and cook outs…it’s a super busy season. The body uses a lot of energy to complete all these tasks and keep us cooled down too. We burn up every little bit of fat and moisture in our blood and tissues over the hot summer months. A cool summer breeze signals the shift and brings in with it an increase in vata. Vata is air and air (wind) mixed with fire only causes the fire to burn hotter. As the shift towards late summer comes our bodies are needing to release the excess heat stored in the tissues, rekindle the agni (digestive fire) that has been circulating all over the body burning up fuel and rehydrate and nourish the dry depleted tissues. Taking the time and practice of shifting your daily habits into a late summer perspective will help you calm the nervous system, rehydrate depleted tissues to better circulate nutrients, rest the tired system from a long hard summer. This will help ensure that as fall approaches your immune system is strong and functioning well. Rebuilding the “burned out” system now will set the path for a healthy and happy fall season and give you resistance for the colds and germs that like to attack our summer weakened systems in the cooler months. Each season builds on the one before. In summer we deplete the body of every last drop of nourishment, fat, oils and moisture. Remember we prepared the body for summer by cleansing in the spring and then eating a fortifying kapha building diet to strengthen us and give us the energy needed for summer. Now as late summer is coming in, we are calming and soothing the hot, dry, tired body and spirit and providing nourishment to strengthen us again for the coming cold season.

Shifting gears for a fantastic fall

Fall is one of the best times to do a cleanse or even panchakarma if you choose. If you are going to do a fall cleanse, late summer nourishment is essential preparation. You need to ensure the system is fortified to have the strength for the cleanse. A cleanse on an already over heated, over active, over stressed body will only further weaken the system rather than strengthen it. As the leaves are shed from the trees, we take that as our cue to start shedding our excess heat and ama (waste) that has accumulated over the summer. Sweets, junk food, alcohol, greasy and fried foods and heavy or processed meats can cause gunk to build up and block the circulation of blood and nutrients in the srotas (channels of the body). Think about all the burgers, hot dogs, fries, cakes, pies, ice cream and cold adult beverages we love during the hot months. Yep, fall is a good time to cleanse. We will get to that a little down the road. For now, let’s think of late summer season as a pre-cleanse season. What steps can you start taking now to help your body shift into a cooler, calmer, more mindful and nourished state? This is where healing foods, supportive herbs and a slower pace can really benefit us.

Hydrate, Hydrate, Hydrate

During this in between time (between summer and fall) our bodies are begging for a break. We need to slow down and prepare for fall. We need to rehydrate our dry tissues, skin, hair, digestive tract and even bowels. Two of my favorite herbs for this time of year are marshmallow root and oat tops. Both of these western herbs fall into a class of moistening herbs called demulcents. The slippery quality of these herbs carries deep into the tissues to rehydrate. The mucilage or slippery film created when you make a cold infusion of marshmallow root or oat tops will also help to hydrate and soothe inflamed tissues in the gut, colon and lungs. This is very helpful to offset the effect of dryness as seasons change. This accumulated heat and dryness can cause digestive distress, constipation, acid stomach, coughing, asthma, bronchial irritation, summer colds and fall upper respiratory issues. I like to brew a big quart jar overnight alternating between the two each day. I add 1/3 cup dried oat tops or marshmallow root to a quart jar. In a pot boil 32 ounces of water. Cool just a bit, 5 minutes or so then pour over the herb, cap and put in refrigerator. In the morning, strain into a thermos or water bottle and sip all day. This is one of the easiest ways to start deeply working hydration back into the tissues. You can further assist your efforts by adding dosha specific herbs to your herbal waters for about two weeks during the shift of season. A quick consultation with your herbalist will help you select the best options. Adding a little Ayurvedic herbal support in the form of amalaki into the diet will support your efforts greatly. This powerful rejuvenating herb is made from the dried amla fruit. It has a sour quality that is balanced with sweetness and is very nourishing. Amalaki also is very high in vitamin C which gives a nice boost to the immune system. Amalaki is also cooling to the system and it's astringent quality helps the body push heat down and out by way of the liver. This is a great pre-cleanse herb to help clear excess ama built up in the liver. Any disruption to the skin such as a rash, pimples, eczema or other skin irritation is a clear indication of a gunked up liver channel. This herb can be taken in powder with water as a type of tea or in capsule form. Try supplementing this into your diet for about 4-6 weeks beginning in early August.

Oil IS good for us

Next, and this is an easy one too, is a nightly oiling of the skin. Yes, that’s right. The skin will absorb nutrients from the oils you choose so cooling and grounding oils are nice. Sunflower, coconut and almond are light choices. Abhyanga as it is called in Ayurveda, is simply a massage of the body with specific oils and intention. Not only is this a great antidote for sun baked skin, but it will help those creaky, achy joints, tinnitus, vertigo, insomnia, stress management, immune stamina and detoxification.  The skin draws in nutrients from the oil chosen and uses the oil in the skin as a vehicle to remove wastes back up and out, to the surface. A 15 minute foot to head body oiling and massage will be a game changer for your immune system come fall when vata is easily aggravated. Warm the container of oil a bit in a cup of hot water, use slow gentle strokes. Long strokes on long sections like arms. Use circular strokes on joints and focus on any painful areas working the oil into these areas mindfully. These oils can be infused with healing herbs in several methods to aid the healing benefit. You can also purchase vata and pitta pacifying oils online. If you are going to wash your hair, oiling and massage of the head and scalp is a wonderful treat. Massage is a fast, easy and effective way to instantly calm vata. Remember that painful ankle I mentioned? Well after just two days of practicing abhyanga the discomfort was gone and it was no longer waking me up. I know when it is really hot out and especially if humidity is high, spreading oil all over the body is the last thing you want to do. If you simply cannot stand it yet due to the heat, then let the oil set on the skin for about 15-20 minutes and then a warm to cool shower to rinse off. Still not convinced? Start with a nightly oiling of your feet. This is still a small step that will lead to noticeable changes in your wellbeing. Give it a try. This is not only a therapeutic way to nourish the body, but it is also a way to slow down the pace and give some needed self-care.

Self-Care, Rest and Recovery

Rest is really important now. Summer is fast paced, and life is burning the candle at both ends. This is reflected in our bodies as well. As summer slows down and schedules return to more normal, we have the opportunity to slow down. We must choose to honor that internal clock and slow down a bit when the morning chill comes in. Movement is important but in a more mindful way. Exercise is still essential but best done early in the morning when it is cool or in the evening after dinner. Keep it light and slower. Excess or strenuous exercise in hot summer season is a big no no. Yes, you should exercise, but too much of anything can create an imbalance. This season already causes more urine production (anyone else getting up twice a night to pee, lately) and the added sweating from the heat, plus the sweat and spent body fuel from a rigorous workout can tip the scales in the wrong direction and cause aggravation. This can lead to lack of moisture all over the body including the reproductive organs. If you are experiencing low libido, dryness of the lady bits, quick anger and frustration...try these tips. You are not getting old, you are just dried out, literally. Yoga or a nice walk are great options as are hikes, swimming, stretching and even light weight training. Just take it down a notch.

Meditate more regularly or if you don’t practice, start here, start now. Meditation can look so different to everyone. There is really no wrong or right way to do it, and it is a practice...so just practice. Five minutes seemed like an eternity to me at first, but I slowly found my groove and now I look forward to this practice and I know when I have skipped a few days...I feel it. This grounding and stilling of my busy mind helps me keep focus. I like to sit on a cute little pillow in my office or on an ottoman on my deck if it's pretty out. Still my mind and just try to be…still, quiet, listening, paying attention to me and not paying attention to anything at the same time… You can listen to guided meditation online which I also really enjoy, listen to music or not, sit in a chair or even lie on the floor. Walking, gardening, journaling…however you practice mindfulness, it is very important right now. Practicing mindfulness simply means paying attention to the details and mindfully choosing how to respond. Mindfulness is just being in the moment, right now. Noticing how you feel after eating a particular food is mindfulness, noticing how an exchange with a friend or coworker made you feel is mindfulness, noticing the cool breeze on your face this morning is mindfulness, just as is meditation or yoga. Just be…notice what your body is asking for and then deliver that to the body as best as you can. This practice will prepare you for fall and winter seasons when the body naturally focuses all energy deeper and deeper into the body. This listening to the body and living in sync with the planet will be your most prized holistic living skill. Practice every chance you get. A very simple practice of pranayama or focused breath is a great place to begin. For five minutes (set your timer) sit comfortably somewhere and breathe mindfully. You will begin with a big, deep breath in and then exhale everything out. Now slowly breathe in through the nose for a count of four, pause for 1-2 counts and exhale through the mouth for a count of four. Repeat. This works wonders for balancing the doshas, clearing the mind and filling the cells with oxygenated blood.

Nourishing, cooling foods make good late summer medicine

Let's talk food as medicine. My favorite topic. We have been eating lots of cold, raw foods over the hottest months. Drinking ice water and cold beverages as well as ice cream and cold treats. While this is nice to cool down an overheated system, it is time to give the digestion a little break. All those cold and raw foods require a lot of energy to digest as do the heavier meats and summer desserts... and right now your tank is running on E. Now is the time to switch to some cooked grains like rice, quinoa and barley. High in nutrients and easy to digest, these will soothe the digestion while giving a nutritional boost. This late summer diet should consist of more sweet, bitter, nourishing and moisturizing foods. Sweets as in fresh fruits and root veggies rather than cakes and cookies. You will want to avoid or limit foods that are very sour, salty or spicy as these only further aggravate pitta. Sweet foods include sweet potato, basmati rice, coconut milk, ghee, dates, figs, avocado, grapes almonds, mango and yes, these fresh SC peaches we are getting right now. Melons, pears and cucumbers are other delicious options to reduce heat and increase hydration.

Bitter foods help flush heat down and out of the system and include arugula and other greens, zucchini, green veggies like broccoli and artichokes. Just putting a little less in the belly is a big help right now. Try to eat only when hungry and when the last meal has fully digested. Skip snacking if possible. Accumulated food is harder to digest and will only further slow your digestive fire.

Spices can be a nice compliment to the lighter fare these days. Try some of these to cool down the pitta and nourish the body while making your meals tasty good. Fennel, coriander, cardamon, vanilla, cilantro and dill are great choices. Cumin, turmeric and fresh ginger can also be used to stimulate the agni without creating too much heat in the body. Limit hot spices and dried ginger as they create excess heat.

Set a workable routine for yourself

Lastly, summer can be a bit of a scattered routine. We try so hard to squeeze in each fun activity, trip or gathering while also working like crazy all over the place that our normal schedule gets thrown out with the bathwater. One tried and true way to get grounded and calm the fiery pitta and flighty vata energy is to re-establish a routine. If you have been staying up extra late then get to bed earlier. Shoot for 10-11pm. Take some time to think about a schedule that works for you. It's hard for someone who doesn't walk in your shoes to tell you when to eat, sleep, meditate, exercise and so on. Think of how best to design your days so that you can do these things as a routine schedule...waking up and getting out of bed, eating each meal at a regular time, practicing mindfulness or meditation, exercise and bedtime. This will set the stage for a much easier transition into fall. Not only does this calm down some of the summer chaos, it nourishes the body and replenishes a depleted and overtaxed system...and this equals a stronger immune system when you need it most. Seasonal shifts like winter to spring and summer to fall are when our body is more likely to get smacked down by pesky germs and viruses. Give yourself a head start now, and you will be breezing through the fall cold and allergy season like a pro.

Try this little self-assessment to see if you notice some pitta aggravation or vata imbalance in the body. I take my hands and gently rub over the backs of my triceps. I also do this on my little love handles around my lower back. Do you feel a little bumpy, raised rash? How does the skin look? Is it clear or is it mottled and kind of purplish? Look at your face and cheeks. Are they red, flushed, do you have a breakout? Now check your hair and skin. Is it supple and smooth or is it dry, ragged and sun parched? How is your mood lately? Are you cool as a cucumber or do you have a quick, fiery temper and lose patience easily? What about your sleep? Are you waking up around 3-4am with a restless mind or loop thinking? How is your poo? Is it dry, hard and pellet like or is it loose and aggravated from a late fall cold? And your pee? Is it dark in color or very strong smelling?

If you notice any of these imbalances, then this late summer shift will help you right things again. Your system just needs a little adjustment to better align with the current season. So, enjoy the last days of summer because I certainly am, but also consciously shift your routine to incorporate these tried-and-true natural healing remedies to help keep your body running well and feeling great.