Healthy Eating During Seasonal Shifts

Seasonal shifts, with their effects like changing temperatures and how long we get to enjoy daylight, are times significantly testing our emotional and mental health, along with our stamina... Eating wholesome in line with the changing seasons, on the other hand, can pay off in passing the test much more smoothly.

Surely you all have one particular season that stands out above others. Some may be crazy about the cheerful spring months crowned with colorful flowers. Some might prefer a leisured winter season, covered in cottony white snow. But keep in mind that even if the calendars show your favorite season, your body may need your support to adapt to the new season.

When the seasons change, both our metabolic and hormonal balances, and our moods change, as well. For instance, in the summer months, the sun's natural vitamin D support and refreshing soft breeze boost our energy and positive feelings. As we approach the winter months, the weather darkens earlier and fickly gets one warmer and then colder, and it not only shakes our immune system, but also affects our energy and emotional state. Adapting our diet according to seasonal transitions helps us maintain our holistic health. Eating healthy gives us a natural, inner strength to avoid physical, emotional and mental ailments. 

In this article, we are getting into the importance of a healthy eating during seasonal shifts and which foods could help you to have a better sense of wellbeing in which season.

Why does it matter that we eat seasonally?

True, nowadays we are able to savor on strawberries even in the coldest days of winter... But how nutritious these veggies and fruits not produced in season are, can be quite dubious. In the meanwhile, experiencing our food in their season will let us get the most out of nutritional values such as vitamins and minerals; not to mention the amazing flavors! Also, growing and consuming produce seasonally will help nature to sustain her natural flow, which thus will contribute to the preservation of the plant ecosystem. Besides, it's already in our deepest, intuitive nature to eat depending on the seasons.

Addressing the subject in a more “scientific” way, the daytime-nighttime differences coming hand-in-hand with the changing seasons have a significant effect on our circadian rhythm. And changes in our circadian rhythm are directly linked to certain gene groups governing our fat burning ability and physical energy; in other words, our weight and wellbeing. That’s why a healthy seasonal diet will contribute to maintaining our optimal weight, promoting our energy and take necessary measures against potential season-related diseases.

According to Ayurveda, seasonal nutrition has importance in terms of our dominant doshas. For instance, in fall, summer's dominator Pitta dosha is replaced by Vata dosha, especially with the effects of the wind getting harsher from October and onwards. And our body that had earlier adapted to the hot, sharp and liquid gunas of Pitta, starts to lose its dosha balance as the dry, unstable and cool Vata takes over. This may naturally invite certain problems such as decrease in our muscle tone, dry skin and hair; as well as anxiety, depression and insomnia. Consuming healthy foods based on the season, on the other hand, contributes to restoring our dosha balance and protecting our holistic health. If you want to learn more about your dominant dosha so that you can eat better and more seasonally according to your body type, you can also take a look at our article “Which Ayurvedic Dosha Body Type Are You?”. 

The Traditional Chinese Medicine similarly suggests that, to maintain the Yin and Yang energy balance of our body, we need to eat in line with the changing seasons. Yin, corresponding to autumn and winter, is feminine, soft, modest, cold and passive; while Yang, dominant in spring and summer, is masculine and tough, colorful, warm and energetic. And since the energy flow of our body can be adversely affected by these changes, it is recommended that we eat more Yin during Yang months and more Yang during Yin seasons. In this respect, whereas cooling fresh nutrition and legumes like barley could be consumed more in spring and summer; grains such as sesame seeds and flax seeds should be leaned in fall and winter for a warmer, liquid and oily diet. 

How Can We Eat Healthy in Which Season?

In Fall: 

In Ayurvedic philosophy, autumn mostly starts with Pitta, which can continue with Kapha if you live in rainy areas, or it can shift directly to Vata. That is why fall is a season when the dosha balance can often be deviated. Consuming foods that restore the deviation of other doshas against the dominant dosha helps you rebuild the balance. For example, if you are experiencing a fall season with harsh and dry winds, it'll be good to raise your Kapha (heavy and oily) and Pitta (hot and humid) doshas. To do that, you can consume vegetables and fruits that are high in fiber and antioxidants, as well as spices, protein-rich nuts and fatty foods. Vegetables including onions, garlic, pumpkin, beet, kale, broccoli, spices like cinnamon, black pepper, mustard seeds, walnuts, almonds and fruits such as bananas, apples, dates and cranberries will be ideal for this season.

As our metabolic rate starts to slow down with the cooling weather, our blood sugar will also start to drop. And with the disruption of our hormonal balance, our stamina will begin to weaken. At this point, starting to consume foods rich in protein and fiber will not only rebalance our blood sugar levels, but also help us maintain the body heat and moisture we need. Hearty cereals like oatmeal and tapioca, vegetables cooked in sesame oil or steamed, spicy soups and warm and juicy dishes rich in tofu and legumes might be pretty filling and satisfying at this time of year. If you are not vegan, meat, milk and eggs can also add to your protein supply in the fall. 

While our daily stresses have already increased with the new season, we may become more prone to depressive feelings as we approach the days of winter. This can trigger our bodies to seek for carbs even before the winter months arrive. At such times, if and when you get irresistible cravings for sugar, naturally sweet or sour fruits or light desserts with sweet spices like cinnamon may be the answer to your sweet-tooth.

In Winter:

During winter, Vata becomes more dominant and the weather runs freely from erratic temperature changes, while each day becomes “steadily” darker and colder. For this reason, winter is when our risks of physical ailments such as flu and colds and mental illnesses such as fatigue, insomnia, irregular nutrition increase considerably... 

In this season, when our blood circulation slows down and our immunity decreases notably, we should focus on foods that warm us up and strengthen our body, a little more intensely than in autumn. To achieve this, we should include fruits rich in vitamin C and antioxidants, as well as protein-rich foods and warm meals in our diet. Most of the foods we've began consuming in the fall are also freshly available during winter months. In addition to these foods, we can add deep-rooted plants that support our immunity such as celery, cabbage, cauliflower, artichokes, mushrooms; fruits with plenty of vitamins like pomegranate, orange and grapefruit; and resistance-boosting nutrition like honey, yogurt and kefir to our meals. We may also continue eating foods such as oatmeal, tofu, quinoa, beans, sweet potatoes and warmer oils including sesame and hazelnut.

Winter is also the season when we are most at risk of suffering from the 'seasonal affective disorder' (SAD) syndrome. According to studies conducted since the 1980s by Dr. Judith Wurtman, author of 'The Seratonin PowerDiet', with her husband, MIT professor Richard J. Wurtman, proper carbohydrate intake in the fight against SAD can improve our mood by increasing our serotonin levels. But be warned: Whether you suffer from SAD or not, overdoing it on sugar in the winter months or turning to heavy carbohydrates such as doughy and syrupy desserts can put even more strain on your already slowed metabolism, leading you to deal with problems such as excess weight, digestion issues and joint pains that you will regret later. Instead, it'll be much healthier to eat light sweet snacks like granola, milk desserts or a small apple muffin. Take it from us...

In Spring: 

In the Kapha dosha phase, which becomes dominant with the coming of spring rains, it’ll be useful to consume green leafy vegetables including lettuce, parsley, basil, spinach; fruits like green plums, blueberries, berries, strawberries and soft legumes, instead of fatty foods and nuts like hazelnuts, peanuts and walnuts. Especially with the increase in heat, it is valuable to focus on water and electrolyte-rich, salt-free foods to avoid the risk of dehydration.

In Summer: 

In summer and during September, if still hot in your region, you should turn to watery, cool and light foods. Accordingly, you can include seasonal fruits such as watermelon, cantaloupe, cherries and tomatoes and raw “salad” vegetables including cucumber and mint in your diet. In terms of fats, you should use relatively cool and mild oils such as olive oil, coconut oil and avocado oil to avoid aggravating your pitta.

Summer is also the most favorable season to experience Ayurvedic mocktails and smoothies with fruits such as coconut, pineapple, watermelon and banana... If you crave a mocktail these days while we can still enjoy the daytime heat, we suggest you check out our article “Much More Than a Cool Drink: Ayurvedic Mocktail”.

Let us give a small final note: Just as each season can manifest itself in different qualities from region to region, remember that each of us has our own unique, different constitution and balance. Not to forget our health states like pregnancy, aging, and so on. Therefore, please note that we've penned it to emphasize the significance of seasonal changes on your health and to provide you with nutritional recommendations for assistance and while viewing this article, please take into account the uniqueness of your Self and your current health conditions.

Healthy eating, one of the most important branches of self-care, is valuable for our holistic health in each and every season. We hope this article has been a good reminder for you to maintain your physical, spiritual and mental well-being during the changing seasons. Stay with love and good health...