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The Murthy Clinic

Notes that Nourish

One

The Art of Letting Go - Autumn's Lesson

Autumn is a season of transformation, reminding us to shed what no longer serves us—just as trees release their leaves. Letting go can mean decluttering your space, releasing negative emotions, or making dietary adjustments for the cooler months.

  • Ayurvedic Tips for Autumn:

    • Nourish: Include warming foods like soups, stews, and spices such as cinnamon and ginger in your meals.
    • Hydrate: Sip on warm teas infused with turmeric or mint to support digestion and keep you hydrated.
    • Ground Yourself: Practice daily Abhyanga (self-massage) with sesame oil to balance the Vata dosha, which tends to dominate in autumn.

  • Key Thought: What can you let go of to create space for growth and renewal this season?

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Two

Building Immunity for the Cold Months 

 

As we transition to colder weather, the immune system needs extra care. Autumn is the perfect time to prepare for winter by strengthening your body’s natural defences.

  • Immune-Boosting Practices:

    • Add Vitamin C-rich foods like citrus fruits, berries, and bell peppers to your diet.
    • Consider supplementing with Vitamin D3 if sun exposure is minimal.
    • Practice nasal cleansing with warm saline to keep respiratory pathways clear.

  • Movement Tip: Staying active is crucial even in cooler weather. Walking outdoors in the crisp air invigorates the body and mind, while yoga or Pilates at home keeps muscles flexible and joints healthy.

 

Three

The Power of Breath

 

Breath is life, yet many of us don’t breathe to our full capacity. Conscious, deep breathing not only supports physical health but also enhances mental clarity and emotional balance.

  • Breathwork for Well-being:

    • Diaphragmatic Breathing: Lie down and place a hand on your stomach. Inhale deeply through your nose, allowing your stomach to rise, then exhale slowly.
    • Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts. Repeat.
    • Alternate Nostril Breathing: Balances energy and calms the mind, making it a perfect practice for autumn evenings.

  • Key Insight: Breathing deeply connects us to the present moment, calming the Vata dosha and reducing anxiety that may accompany seasonal transitions.