Spring Ṛtucaryā (Ritu-charia):
What It Is and Why It Matters
Āyurveda - The ancient study of life teaches us about living in accordance with nature. Ṛtu - means "season," and an understanding of the expected changes in the environment and how these affect us underlies the efficacy of seasonal routines. In the same way that Doṣa-s are more active at times of day that exhibit similar qualities to them, seasons can increase and decrease the Doṣa-s and their qualities.
Spring emerges as a damp and rejuvenating season after winter, bringing budding growth and rising temperatures. In colder climates, it is marked by the thaw, signalling the end of freezing conditions. This shift from winter’s dry, cold air to spring’s moisture and warmth triggers distinct changes in the body.
During winter, the body accumulates Kapha’s moist qualities, often leading to thickened mucus in the lungs and sinuses. As temperatures rise, this stored mucus begins to melt, which can result in sinus and chest congestion, weakened digestion (Agni), increased susceptibility to colds and allergies, and lymphatic stagnation. Āyurveda recommends cleansing practices to address this excess moisture, but these should only be started once winter has fully ended, typically between March and May in the Northern hemisphere.
For individuals prone to moisture retention (Kapha types), spring may feel heavy, slowing digestion and creating a sense of sluggishness or water retention. In contrast, those with a drier, lighter constitution (Vāta, Pitta) may find this season balancing and revitalizing, as the increased moisture supports their natural state.
Daily Routine (Dinacaryā)
Focus on Moisture-Prone Cavities:
- Throat, mouth, lungs, sinuses, and stomach are most affected in spring.
Sinus Care:
- Use a strong Nasya oil with astringent herbs to keep sinuses clear.
- Apply oil in the nose only as a preventive measure, never when congested.
Oral Hygiene:
- Perform saltwater gargles to cleanse the mouth and throat.
- Practice oil pulling for additional detoxification.
Body Care:
- Reduce oil massage as it becomes less important in spring.
- Use dry brushing to invigorate circulation and mobilize blood.
- A dry sauna helps remove excess moisture from the lungs, sinuses, and body.
Lifestyle Adjustments:
- Avoid daytime sleeping, which increases Kapha, unless ill or exhausted.
Exercise
Spring is the number-one time for exercise, which removes moisture through sweating, melts Kapha by building heat, and mobilizes the lymphatic system that is responsible for flushing out winter accumulation. Exercise also builds Agni and improves appetite. First thing in the morning is the best time, on an empty stomach, to remove excess Kapha. Yoga to build up a light sweat, jogging, or cardio will do the trick. It is wise not to eat until you are hungry. On a heavy, rainy day, you may notice a lack of appetite, so eat less. Within an hour after exercise, it is likely your appetite will improve.
Diet
After having sought to counteract the dryness of winter by eating heavy, fatty foods rich in protein, it's now time for the cycle to revolve again. If in winter we counteracted dryness with wet, sweet foods, in spring the problem is reversed, and nature provides an antidote to all the moisture in the form of cold vegetables and bitter and astringent foods like peas, leafy greens, and root vegetables that clean and detoxify the body. Before we had refrigerators, we ate roots like echinacea, dandelion, golden seal, burdock root, and Oregon grape. Today we think of those as medicines, but we can eat foods that have a similar taste: bitter, astringent, and pungent (spicy).
This is the perfect time for detoxification and cleansing, which is why many traditions go on fast during this time. (For more information read Understanding Ama: Metabolic Toxins in Āyurveda) Along with bitter, astringent, and pungent foods, we can use chlorophyll, the pigment that gives plants their green colour, as a potent natural internal cleanser in either tablet or liquid form. Mix a tablespoonful in a glass of water every morning before eating - it's also an excellent deodorizer and breath freshener. Wheat grass juice, freshly pressed from the sprouting grasses of the wheat berry, is another useful supplement that you can get at many health food stores and natural juice bars. Because seasons don't change overnight in nature, from winter snows one day to spring blooms the next, your diet doesn't need to change dramatically, either. You can introduce the changes I will outline below gradually and comfortably. Taper off your use of oils, red meat, nuts, and sweeteners in the spring; begin to introduce more of the bitter and astringent greens that you avoided in winter.
In general:
- Favour foods that are light, dry, and warm. Minimize foods that are heavy, oily, and cold.
- Favour foods that are spicy, bitter, and astringent. Minimize foods that are sweet, salty, and sour.
Some Specific Spring Food Recommendations:
Dairy: The best course is to avoid dairy products altogether in spring, substituting soy or rice milk. If you must have cow's milk, the low-fat or nonfat, non-homogenized kind is best. Try to boil milk before you drink it to make it easier to digest, and take it warm. Do not take milk with a full meal or with sour or salty food. You might add one or two pinches of turmeric or powdered ginger to whole milk before drinking it to help reduce any spring-increasing qualities in the milk.
Fruits: Although little fresh fruit is available naturally in the spring, you can eat cherries, blueberries, strawberries and other berries, and dried fruits such as raisins, prunes, and mulberries. Reduce heavy or sour fruits, such as oranges, bananas, pineapples, figs, dates, avocados, coconuts, and melons, as these fruits increase heaviness and the wet properties abundant in spring. Reduce everything, in brief, that you ate during the winter. Lighter fruits such as apples and pears are better for you.
Sweeteners: Avoid sweeteners except uncooked honey. Reduce sugar products, as these increase spring qualities.
Beans: All are fine; eat tofu in moderation.
Nuts: Reduce all nuts.
Grains: Emphasize barley, buckwheat, corn, rye, and millet. Do not take too much wheat or rice, as they increase spring qualities.
Spices: All are fine, except for salt, which increases spring moisture.
Vegetables: Use biter greens: radicchio, arugula, endive (a popular spring salad in French and Italian restaurants) dandelion greens, cabage vegetables like broccoli and Brussels sprouts, green chilies, garlic, onions. Reduce tomatoes, cucumbers, sweet potatoes, and zucchini, which increase spring moisture.
Meat and Fish (For Non-vegetarians): White meat from chicken or turkey is fine. Freshwater fish or other light seafood (sole, flounder, rainbow trout) are all right in moderation. Reduce deep-sea fish such as tuna, halibut, swordfish, shark, and mahimahi, as well as shellfish, lobster, pork, and red meat. Eggs are acceptable in moderation but not fried, because of the excess oil and butter. Try eating them poached or hard-boiled instead.
Oils: Reduce use of oils. You have already stocked up on EFAs in winter, and what you need will come from grains and certain vegetables. Use mainly corn, safflower, sunflower, and soybean oil or a little ghee (clarified butter).
Each season brings its own wisdom and challenges. If you are curious about how Yoga Therapy can be tailored to your unique constitution this spring, please contact me to schedule an appointment.
May your spring season be full of balance, prosperity and joy!
