Seasonal Wellness
Seasonal Wellness is the idea that becoming aware of and in energetic alignment with the subtleties of the shifting cycles of nature aids us in becoming more in tune with our own bodies. Understanding the unfolding of these seasonal shifts, sensing them in our body, and using the medicine of the plants, which are also moving through these changes, eases the emotional pain of transition and keeps our physical bodies healthier. The seasonal information here is geared toward the annual cycles of nature found in the northeastern United States. While many of the details as they appear in nature do not apply to other climates around the world, the concepts can be viewed at a wider perspective in terms of how we navigate change and growth. Each change we transition through in our lives contains the energetic imprint of Spring, Summer, Autumn, Winter. I encourage you to consider this as you dive in and contemplate what this understanding can support in terms of moving through the cycles of work, relationship, and creativity.
I invite you to listen to your body, to ask what it requires and to settle into a gentle appreciate for all that it does. The body systems operate in a cooperative and interwoven manner, mirroring that of nature. Nourishing one part will aid in the functioning of another. Herbal supplements often exist as both medicine and pleasure. Elixirs, syrups, tonic vinegars, and teas can be consumed as delicious beverages while simultaneously aiding in keeping your body healthy. "Medicine" is not just what we take when we are ill. Food is medicine; it provides our bodies with nutrients needed to sustain life. Flower essences can be utilized to support the fields of energy that emanate from us. Herbs are often underutilized or completely absent from our diets, yet provide a tremendous amount of nourishment and, if consumed regularly, help prevent illness by strengthening the body.
SPRING: The Season of Inspiration
“Wild things are not for sale any more than they are for show. So, I’ll be outside, in love with the kind of beauty it takes more than eyes to know.”
Ani Difranco
Spring is a time of re-awakening. Nature changes habit all around us: seeds burst from their shells, roots send up fresh shoots, and trees begin to bud. Animals emerge from winter’s dormancy, return to breeding grounds, and begin nesting. Birth and growth are all around. For most of us, spring’s arrival may not change our daily life quite as much; we still have to tend to the same responsibilities, but the change of seasons reminds us to shift our internal awareness and focus. Tuning into nature’s activity and bringing small changes into our own lives ignites inspiration and motivation. Spring’s revival and the increasing warmth encourage us to begin new projects, to put winter’s dreams into action, to wield our creativity with fresh eyes.
Looking to nature as a guide, we witness plants taking in a lot of water (think of all those spring rains!) to facilitate growth. Drinking plenty of water helps flush the digestive system and nourish on a cellular level. Detoxifying and strengthening are central themes for spring health. In our bodies this means gently flushing the digestive system, nourishing the liver, and building up the blood & nervous system. Energetically this involves creating new beneficial habits and practicing generosity.
The Body: LIVER & GALLBLADDER:
Spring is the season to focus on the Liver and the Gallbladder. The liver has over 500 functions, including producing bile and enzymes, metabolizing and distributing nutrients, storing blood and vitamins, filtering toxins, and aiding in immune function. The function of the liver is closely intertwined with the digestive, nervous and cardiovascular systems. The Gallbladder stores and secretes bile, which is essential for the function of digestion, especially the breakdown of fats and absorption of fatty acids. Consuming herbs, such as dandelion root, burdock root, & milk thistle, is one of the best ways to strengthen the liver.
Seasonal DIET:
Spring diet shifts from hearty soups and root vegetables into increasing amounts of fresh greens, both raw and cooked, and citrus fruits. This lighter diet is gentler on the digestive system. Adding herbs to support the liver’s cleansing actions, ease digestion and build the blood is also important. Herbs such as dandelion, nettle, and gogi berry, as well as raw apple cider vinegar will aid in the body’s transition to spring. The beginning of spring is a perfect time to do a fast or a juice cleanse. This helps flush toxins from the system and reinvigorates the whole body. Or try eliminating certain foods for a week or two (especially fried, fatty foods, alcohol, coffee, sweets) and drink a glass of lemon water first thing in the morning to ease your digestive system and give your metabolism a boost.
COLOR: Green
Green is a harmonizing color, reducing stress and releasing negative emotions. Green brings peace, balance, and love (or at the very least, acceptance).
TASTE: Sour
The sour taste nourishes the body by aiding in digestion and strengthening the liver. Too much sour will harm the liver & gallbladder and result in increased anger, but kept in balance (consuming more in Spring season) will help facilitate satisfaction and confidence.
SOUND: Shout
Shouting resonates with the energetic output and growth of the spring season, though an imbalance may be indicated in a person who speaks loudly for no reason or who is excessively burdened by noise.
ELEMENT: Wood
The element associated with spring is wood. Wood is sturdy and grounded, mirrored in our muscles, tendons and ligaments. Increased movement and exercise is essential to maintain harmony during the spring season. The energy associated with wood is the ability to focus and find balance. This can be witnessed by the branches (wood) of trees and shrubs that comprise a growing, flexible support system.
EMOTION: Anger & Kindness
Anger is the emotion associated with Spring and the liver. In a balanced emotional state, anger is a healthy response to stress or injustice. Irritability, angry outbursts, and the tendency to judge others too quickly are related to an imbalance in the system. The liver is responsible for physically removing toxins from the blood and, energetically, for diffusing these emotions. When in balance, anger is tempered by the outpouring of kindness. Spring is an excellent time to practice forgiveness, learn a breathing technique, meditate or go for a quiet walk each morning.
SPRING TO-DO LIST:
Spring is the season to release the past and make space for new inspiration. Clean out your closet; donate old or unused items, sweep away the cobwebs and let fresh air in. Rake out last autumn’s leaves and plant seeds of change! Witness your creative potential. Begin a new project or make a list of goals for the season or the year. Find your enthusiasm; allow the sunlight to warm you and the cool breeze to keep you grounded. Try something new!
Spring is the Season of Inspiration, a time of new beginnings, growth and creative potential. It is the time to release the past, especially resentment and unfulfilled desires, and to start fresh. The shift between winter and spring is a major one, moving from internal focus to external exertion. It’s often the most anticipated season and with good reason: Spring brings the return of warm sunny days and the sweet smells of growing plants!
The transition into spring can be slow and I urge you to utilize this in between time to focus on the energetic qualities of the season and spend time dreaming & planning what you want for the year. Clean out your closet; donate old or unused items, sweep away the cobwebs and let fresh air in. Rake out last autumn’s leaves and plant seeds of change.
Summer: The Season of Joy
“Bloom where you are planted”
- St Francis de Sales
Summer is the season of joy. It’s an energetic season, full of growth, of productivity and maturation, of joyful engagement and of recreation. Summer is the season to cultivate spring’s inspiration and to expand our vision so that it includes the wider world. Nature surrounds us with beauty and passionate effort: flowers bloom and berries ripen as the birds sing the world awake each morning. Baby animals learn the ways of life while fireflies become dancing visions of sparklers at night and the wild waters invigorate. Now is the time to be immersed in this energy and allow it to inspire and strengthen us.
The abundance of sunshine during these months invites us to rise earlier to seek the warm air, the cool breeze and the light of the sun each morning as the garden does. The heat and humidity of summer days remind us to find ways to keep cool and to establish a balance between work and play. The peak of Yang energy imbues us with the ability to also stay up later and to be more physically active – to work hard and play hard.
Summer is the time to tune into our heart-center; to pursue our passions and listen with deep awareness. Energetically the heart is the home of our intuition, which guides us down our own unique path and serves to help us see clearly and compassionately. Our internal fire requires movement, nourishment, and cooling water to bring balance. Be grounded in each moment, focused on expanding outward from your heart and into the world, connecting with other beings.
The Body: Heart & Small Intestine
Central themes to summer health are circulation and digestion. Focused on the heart and the small intestine, our bodies seek deep nourishment and movement. The heart works tirelessly with the lungs for access to oxygen and with the digestive system to obtain nutrients all while pumping blood throughout the entire body. The heart is also closely tied to our mental and emotional state. The small intestine’s main role is to absorb nutrients from the foods we ingest and send the nutrients directly to our blood supply for distribution throughout the body. By supporting our digestive system we are helping our entire body improve its functions.
Seasonal Diet:
Summertime diet is increasingly light and cooling with plenty of raw fruits and veggies, salads, and fruit juices. Mirroring what nature offers, the foods we eat ought to be colorful this time of year. Summer offers colorful fruits, veggies and even flowers! Lightly cook and season your foods – eat mainly raw foods on really hot days, but keep in mind that too much raw food can be taxing on the digestive system (cooking is the first step in the digestive process). Decrease salt intake and increase water. Add cooling herbs (hibiscus, mints, chamomile) and foods (cucumbers, citrus, watermelon, lemon, peaches, summer squash, sprouts) to salads, marinades and herbal water or sun tea.
COLOR: Red
Red is the color of vitality, self-confidence and courage.
TASTE: Bitter
Bitter foods (dandelion leaf, rhubarb) induce bowel movements and energetically support the heart and spirit.
SOUND: Laughter
The sound of laughter is the manifestation of joyful being. Laughter is great medicine for the heart!
ELEMENT: Fire
The element associated with summer is fire. Fire exudes light, warmth and enthusiasm. It represents passion, vitality and energy, and is related to creativity, intuition and motion. Energetically the heart is the home of our intuition, which guides us down our own unique path and serves to help us see clearly and compassionately. Since summer is the season of heart health it is also the time to tune into our energetic heart-center; to pursue our passions and listen with deep awareness. Our internal fire requires movement, nourishment, and water to establish balance.
EMOTION: Joy & Sorrow
The emotion associated with summer is joy. In a balanced emotional state joy manifests from the heart and finds its way into our activities and the relationships we have with others. When we are out of balance it manifests as sorrow. Sorrow is often tied to the disappointment associated with missed opportunities or our relationships with others. Summer is the time to let go of grudges, to spend time with those you care about or get to know new people. Express your joy by making time to do what do what you love, by traveling or spending leisurely days in your neighborhood, by dipping your toes in the ocean or fresh water stream each evening and by laughing!
Summer TO-DO LIST:
Summer is the season to find your light, to spark your fire, and to share it with the world. Get outside and savor the beauty. Seek water – swim, boat, wade through wild waters. Pause to enjoy the day. Spend time with your friends. Travel. Laugh. Be joyful. Do things than enliven your spirit.
Summer is a productive season, the time to dig into the work of manifesting Spring’s inspiration, and it’s also a social season. Don’t overlook the importance of setting aside time to spend with friends and family. Summer’s mantra is ‘work hard, play hard.’ The fire energy imbued in this time of year reminds us to seek joy – in both work and recreation. Redesign your outlook on your work to engage your inner spark, remind yourself to pause to enjoy the day – smell the sweetly scented flowers, soak in the hot sun’s rays and let the cool breeze whisper in your ears. Pursue your dreams, travel, play in the rivers, streams or oceans; do whatever enriches your soul! Spend time in your garden, tend to the plants while whispering loving words, remove the weeds crowding in, and appreciate all that is happening on an almost invisible level.
Autumn: The Season of Wisdom
“Knowing yourself is the beginning of all wisdom”
- Aristotle
Autumn is the season of reflection, gratitude, and harvest. It marks a shift from the externally focused, highly productive energy of Spring and Summer (yang), to the more internal, self-aware, and creative energy of Autumn and Winter (yin). The early part of Autumn is abundant with fruit and flower production (veggies too!), the remarkable results of the year’s growth. As the season progresses, we witness nature’s evidence of the activity Autumn represents: animals consuming extra food (TAKING IN) to prepare for winter and plants dropping leaves (LETTING GO) and returning their energy to the root system.
Autumn’s essential actions, ‘taking in’ and ‘letting go’, encourage us to gather and cultivate the nourishing energy present in our lives – from the projects in which we are invested, relationships with those whom we love, and our places of connection with the earth. We are reminded to remain grounded and to utilize our self-awareness to activate growth on a deeper, internal level. This is the time to release that which no longer serves us, to express gratitude for what does, and to settle wisely into ourselves.
The BODY: Lungs & Large Intestine
Our physical health is focused this time of year on the lungs and large intestine. The Lungs expand to take in oxygen, help disperse it throughout the body, and contract to release carbon dioxide. The lungs are a communicator between our internal and external environment, bringing nutrients in and waste products out. Deep, intentional breathing can help focus our awareness and appreciation of the reciprocal relationship between our lungs and the plants, each breathing in what the other breathes out. During Autumn take special care to nourish the lungs with the food and herbs you consume, and to keep them warm (wear scarves!).
The Large Intestine operates at the other end of our physical body, working to absorb water from indigestible food matter, house friendly bacteria and complete the absorption of needed nutrients. Its main job is to form, store, and eliminate physical waste matter from the body. At five feet in length, the Large Intestine is often over-stressed by the typical American diet and is easily contaminated by environmental pollutants. Keeping the digestive system flowing and well-nourished is key to a healthy gut.
Seasonal Diet:
The cooler temperatures of Autumn remind us to begin easing off the cooling fruits and raw salads of Summer, adding heartier foods such as squashes, garlic, ginger, cinnamon, rice, baked grains, nuts, potatoes. Soups with nourishing broths are an excellent Autumn meal and an easy way to add tonic herbs (astragalus, ginger, chaga mushroom) to the diet. Root veggies and herbs play a big role in the Autumn diet, as well as warming herbs (cayenne, ginger).
Element: Metal
Traditional Chinese Medicine classifies Autumn as Metal, the element from which we gather endurance and strength. Similar to the Air element in Western thought, Metal relates to structure and communication, particularly in regards to the inner workings of the mind – developing ideas, writing, speaking. Autumn marks the time to gather new knowledge and connections formed during the pursuits of the previous seasons and to reflect on how they relate to our sense of self and our relationship to the external world. An imbalance of Metal can result in an identity revolving around outer “things” – achievement, money, possessions, etc. The heightened Metal energy during this season serves to aid in building up our sense of self-worth, nourishing our inner knowing and letting go of the unneeded. The Metal element is also associated with the nose and sense of smell (keep the sinuses clear). Breathing is the energetic link between Metal and the lungs; each breath can be gloomy or joyous and open – what are you taking in?
Emotion: Grief / Courage
The emotion associated with Autumn is grief, with emphasis on the role of courage. Looking at nature for evidence of Autumn’s emotion, we see plants dropping the year’s growth – the aerial parts dying, leaves falling, and energy moving back to the roots. There is a sadness correlated to the loss of such beauty and growth, which translates into grief. Yet it is imperative to recognize and find solace in the cycle of life, to have the courage to let go and prepare for the next round of growth, to understand that come spring those leaves and branches and flowers will again begin to grow!
Grief flushes out what is no longer needed in our life, cleansing out old negativity and, partnered with Courage, reminds us to remain in the flow of life. Change is constant and we can grieve for what we are moving away from while maintaining the courage (and excitement or at least contentment) regarding the necessity of change.
Color: White
White is the reflection of all colors together, a perfect representation of the Autumn energies – accumulating all of the lessons learned throughout the year and distilling them into wisdom.
Taste: Pungent
Pungent ranges from hot spicy foods (ginger, cayenne, garlic, horseradish) to cool flavorful foods (mints, thyme, sage). These foods share the capability to get things moving in the body – from clearing out the sinuses (think spicy chili) to aiding digestive circulation (mint) and breaking up congestion (sage). These foods nourish Chi and support the lungs and the large intestine. As always, balance is the key to a healthy diet – too much pungent food can exhaust the body.
Sound: Sighing
Sighing expands and contracts the diaphragm, relaxing the nervous system and releasing built up tension. Practice sighing to activate the lungs and align with the energetics of the Metal season. Frequent unconscious sighing can signal deficiencies in Metal energy.
Autumn To-Do List:
The end of the growing season marks a time of slowly turning inward; the year’s fallen leaves blanketing the ground for the winter months, eventually breaking down to add nutrients to the soil. This reminds us to let go of the old, to clean out closets and donate accumulated belongings. It’s the time to sweep the cobwebs from the corners, finish projects around the house, and put the garden beds to rest. Do a mental inventory, assessing attitudes and letting go of unwanted ideas. Breathe deeply. Spend time connecting with nature; go for quiet walks and pay attention to the air. Get more rest. Read. Make a new journal, open to your own inner wisdom.
The concepts of ‘taking in’ and ‘letting go’ are mirrored throughout the energetic, mental/emotional, spiritual and physical qualities of the Autumn season. These themes provide a path of connecting deeper with the flow of nature; the more aware we are of the subtleties of nature’s changes the more in tune we will become with our own bodies and our personal relationship with nature.
Winter: The Season of Dreams
“There is a voice that doesn’t use words. Listen”
- Rumi
Winter is the season of rest, love, and inward focus. It’s the time of year to slow the pace of life and spend quality time relaxing, dreaming and caring for our physical, spiritual and emotional selves. As nature hunkers down, resting between the seasons of harvest and new growth, we are reminded to return to our own roots, to reflect on the year and to be mindful of our personal cycles of pattern.
The darkest season of the year asks our bodies for more sleep, but not at the expense of movement and exercise. The essential action of winter is not rest, but flow. Flow is the graceful movement between all aspects of life. We often talk about establishing balance between work and play, rest and activity, dreaming and planning; focusing on finding flow between these moments instead allows us to mirror nature’s cycles rather than forcing change to happen.
Find your light this winter, replenish your inner wisdom. Listen to your intuition and dream wild fantastical dreams, without worry about the future. Too often darkness is associated with gloom and doom, but darkness is the space a seed inhabits before courageously bursting from its shell, silently forging a new life from the unknown! Our dreams are the seeds of our future; allow your dreams to be fed by love this season.
The BODY: Kidney & Bladder
Our physical health is focused this time of year on the Kidneys and Bladder. These organs are the main components of the urinary tract system – the system that establishes flow from within the body. In Traditional Chinese Medicine the bladder is considered the storehouse of emotion and the kidneys are related to willpower; together they are responsible for maintaining homeostasis. Physically, the kidneys and bladder are focused on flow as they process, store and release liquid waste in the body. The kidneys regulate the water content of the body, removing impurities and filtering waste to the bladder in the form of urine. The kidneys also control salt levels, maintain the acid/alkali balance of the blood and produce renin, a hormone that regulates blood pressure. The bladder is responsible for storing and releasing urine.
Seasonal Diet:
The cold temperatures of Winter require a diet high in warming foods. This means a decrease in the amount of cold foods (fruit, raw salads) and an increase in soups, complex carbs, beans (adzuki, mung beans, lentils), roasted veggies, nuts, fish, seaweed. Warming herbs (cayenne, ginger, cinnamon) and deeply nourishing herbs (nettle, flaxseed) are also key to the winter diet. Be sure to drink lots of tea, especially uplifting herbs (tulsi, chamomile, motherwort) to inspire and reinvigorate the emotional perspective.
Element: Water
The element associated with winter is water. Water is paradoxical, as Lao Tzu famously remarks: “nothing is as soft and yielding, yet nothing quite as strong, able to wear down even the hardest rock.” Water’s ability to flow, to move gracefully, to cleanse and release is mirrored in the body as the circulation of blood, purification of water, and elimination of urine. These actions are associated with the kidneys and bladder. Energetically, water in winter reminds us move more slowly, to build reserves of strength and self-love before spilling forth into the world. Water can be depleted by stress and excess emotion.
Emotion: Fear and Love
Emotions, especially fear, are a key component of this internally focused season. Fear is related to our ability to listen to our intuition and when out of balance can manifest as depression or anxiety. Meditation and flow-based movement practices (yoga, tai chi) can help transform these feelings into self-understanding and awareness.
Love is also capable of transforming fear. Love is expansive and generous; it contains lightness of being and is capable of maintaining both groundedness and connection to others. Experiencing life from a foundation of love will allow our dreams to manifest when the moment presents itself.
COLOR: Dark Blue
Blue represents trust, loyalty, and honesty. With it comes self-confidence and the quest for peace & tranquility.
SOUND: Groaning
A groan often manifests from feelings of fear & conflict. Notice this sound registering in your body and use visualization techniques to move blue through your kidneys and bladder, emptying the fear & conflict from your body.
TASTE: Salty
The flavor of salty plays a significant role in affecting the kidneys. Salty foods can help dissolve stagnation, promoting flow within the body. Of course, this must be consumed with moderation; too much salt can have a negative impact as well.
Action: Conserving & Flow
Plants conserve energy for the coming months of motion-driven action, as should we. Be mindful of not over-exerting the body or the mind during these months. Focus on finding a flow between activity & rest, and within each thing you do.
Winter To-Do List:
Winter is the season to snuggle into yourself, reflecting on the growth over the past few seasons and dreaming gorgeously of the future. While this is the time to cozy up by the fire and soak in the tub, nature is full of beautiful marvels whispering for attention! The absence of the forest’s leafy canopy creates unique views of the barren landscape, the frozen waterways invite new ways to travel, and stark seed pods form silhouettes against piles of snow. The Winter Solstice brings a return of the sun; each day lighter and brighter, calling spring forth.
The concept of Flow is mirrored throughout the energetic, mental/emotional, spiritual and physical qualities of the Winter season. This theme provides a path of connecting deeper with the cycles of nature; the more aware we are of the subtleties of nature’s changes the more in tune we will become with our own bodies and our personal relationship with nature.