The 3 Reasons You Get Sick in the Fall (and How Ayurveda Can Help You Stay Healthy)

For years, every fall felt like a countdown to a sinus infection in October, followed by the flu in December. It was frustrating and exhausting! But then, as I dove deeper into Ayurveda, I learned that our health doesn’t have to be at the mercy of seasonal changes. By making intentional, mindful shifts to my routine, I went from battling seasonal illness to feeling vibrant and strong through fall and winter. Here’s why people often get sick in the fall according to Ayurveda—and how you can use these insights to keep yourself healthy.

According to Ayurveda, fall is a season of transition, where we move from the warmth of summer into the cool, dry qualities of winter. These shifts can throw our bodies into imbalance, especially when we don’t adapt our diet, routines, or self-care practices to match the season. Here’s what I learned to be the top three reasons people get sick this time of year—and the powerful changes that helped me stay healthy.

1. Increased Vata Imbalance

Fall weather—cool, windy, and dry—aggravates Vata dosha, which is naturally dry and airy. When Vata is out of balance, it can cause dryness throughout the body, especially in the skin, sinuses, and digestive tract. This dryness can lead to colds, congestion, and respiratory issues. I used to start my mornings with cold coffee and a smoothie made from frozen fruits, which added even more coldness to my system and worsened my sinus issues.

What Changed for Me: Now, I start my mornings with warm water and lemon (or just warm water). This small, grounding ritual has become a vital part of my wellness routine. Drinking something warm in the morning hydrates, soothes, and balances Vata. I’ve also swapped out cold foods for warmer, cooked meals that bring warmth and moisture to my body, helping me feel grounded and energized.

2. Weak Digestive Fire (Agni)

Ayurvedic teaches that, agni—our digestive fire—represents our ability to digest food, thoughts, and emotions. As temperatures cool, agni can weaken, leading to sluggish digestion. I used to skip lunch or rush through my meals, then have a big, late dinner. This habit was hard on my digestion and created ama (toxins) in my body, which led to bloating, congestion, and a weakened immune system.

What Changed for Me: Ayurveda taught me to prioritize mealtimes and to eat in a calm, mindful way. I now try to eat a nourishing, warm lunch at a regular time, paying attention to each bite and avoiding multitasking. This has strengthened my agni and has made a noticeable difference in my energy, digestion, and overall immunity.

3. Lack of Seasonal Routine (Ritucharya)

Ayurveda emphasizes ritucharya, or seasonal routines, as a way to maintain balance throughout the year. In the fall, this means shifting toward warming, grounding foods and practices to counterbalance Vata’s cool, dry qualities. Before I embraced Ayurveda, I’d continue with the same routine, drinking cold smoothies, staying up late, and rarely making time for rest—even as temperatures dropped.

What Changed for Me: I began incorporating grounding rituals like Abhyanga (warm oil massage), especially on dry, windy days. I also embraced an earlier bedtime to sync up with the longer nights. These seasonal adjustments have made me feel more balanced, resilient, and in tune with my body.

Simple Ayurvedic Practices for Fall Wellness

Here are a few Ayurvedic wellness practices you can try to stay balanced and healthy this fall:

• Eat Warm, Nourishing Foods: Go for grounding meals like soups, stews, and roasted root vegetables. Use warming spices like ginger, turmeric, and cinnamon to support your digestive fire.

• Routine and Rest: Getting into a regular sleep routine and honoring rest during this season is key. Aim to go to bed earlier as the nights grow longer.

• Self-Care with Warm Oil: Practicing Abhyanga weekly (or daily if possible!) keeps your skin and body hydrated, balances Vata, and calms the nervous system.

By aligning with Ayurvedic wisdom and staying in tune with the seasons, I’ve transformed my relationship with fall and winter. Ayurveda teaches us that health is dynamic, and small, mindful changes can make a big difference. You don’t have to just survive fall—you can thrive in it with the right practices.

If you’d like to dive deeper into Ayurvedic self-care, lifestyle practices, and nutrition, join me in our Ayurveda Alchemy Lifestyle Training! This program is a wonderful way to build lasting wellness routines and learn more about Ayurveda in a supportive community.

And if you’re looking for more personalized guidance, I’m here to support you through 1:1 consultations. Together, we can create a wellness plan tailored to your unique needs and goals. Remember, what works best for one person may not work at all for another! Personalized practices are what make Ayurveda so special!

Let’s make this fall a season of health, balance, and transformation.

References:

• "The Everyday Ayurveda Guide to Self-Care" by Kate O'Donnell

• "The Complete Book of Ayurvedic Home Remedies" by Vasant Lad

• Banyan Botanicals – (banyanbotanicals.com)