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One principle of health that has been appreciated in many traditional healing systems, and is now validated in modern medicine, is the importance of gut health for our overall health. Ancient Ayurvedic physicians were taught (and still are) that most disease begins in the gut; therefore, paying attention to gut health is vital when evaluating someone with any symptom or disease. When our gut is not functioning properly, we cannot digest or metabolize food into nourishment for our bodies, even when eating healthy foods.
Ayurveda teaches that to stay in optimal health, we should adjust our lifestyle, including our diets, according to the season and external environment we are exposed to. Our bodies have evolved with, and adapted to, local seasonal changes. Many physiological shifts occur during the various seasons in response to temperature, amount of sunlight, and humidity.
Traditional healing systems were built on a framework that teaches that our bodies are not separate from the natural world, but are intimately connected to it. By understanding that we are part of the larger ecosystem of nature, traditional systems teach us how to recognize the effects the seasons and climate may have on us. Different foods have unique effects on our bodies and minds, and we can use specific foods at specific times to stay healthy.
One of the main observations about food and nutrition is that our bodies have biological cycles synchronized to nature’s cycles and that the foods that nature offers us at certain times of the year, which depend on where we live, are exactly what we need.
When foods are grown and harvested according to their natural season, phytonutrients, such as anti-inflammatories, antioxidants, and vitamins, are abundant and keep us healthy. Food forced to grow out of season may contain fewer nutrients, and the longer food travels to get to our plates, the less nutritional value and life energy (prana) it gives us.
It is unfortunate how far away from natural eating principles modern society has taken us. Never has there been the assortment of ‘manufactured’ foods or foods grown with additives, chemicals, and artificial preservatives to ship long distances. Although we have increased access to foods from around the world at all times and have access to an abundance and variety of foods, chronic disease is on the rise in the US, and many countries worldwide, as we have moved farther away from natural eating principles.
As we are beginning to learn, we must return to a more natural way of eating to heal and thrive as a species. Our ancestors were more in touch with nature and used nature’s cycles in traditional agricultural practices. The solstices were times to plant certain crops, and plants were harvested according to the weather, which could change from year to year. In many ancient cultures, certain foods were harvested only during specific phases of the moon. These principles are seen today in the biodynamic approach to food and nutrition, a holistic, ecological, and ethical approach to agriculture. In these holistic philosophies, we integrate nature’s intelligence into what we eat.
In the modern context, we have relatively recently learned about the importance of the gut microbiome, the trillions of microorganisms and their genetic material that inhabit the gut, and their role in our overall health. When we do not have the right amount or diversity of healthy bacteria and other microbes in our gut, we can’t digest and metabolize effectively. When there is less diversity of species, we can even have issues with inflammation and the integrity of the intestinal wall, a higher risk of chronic disease, and adverse effects on our mood. Much research is underway on the gut microbiome and how to keep the microbes thriving and in a healthy balance.
Interestingly, research shows that the population of bacteria in our gut changes depending on the season. In hunter-gatherer tribes, the microbiome changes as their diet changes from the wet to the dry season. The local, seasonal foods we eat affect our microbiome, and there is evidence that the external signals from the environment also begin to cause some of the shift in gut bacteria to accommodate the new foods being harvested.1
There are studies in other animal species that there are seasonal shifts in the gut microbiome that occur along with other physiological changes. It appears that the change in climate begins a shift toward microbes that are ready to digest the foods of the season.2
There is some evidence that this occurs in humans as well. Our bodies appear to have evolved to adapt to seasonal changes. Research shows that people in colder climates have different microbial compositions than those in warmer climates.3 Eating local and seasonal foods can improve digestion and metabolism by supporting this varying microbiome.
A relatively new classification of diet types is the ‘climatarian diet.’ The climatarian diet encourages the consumption of local, seasonal, and fresh food that requires minimal transportation, refrigeration, and processing, while minimizing meat consumption. The typical American meal is estimated to travel about 1500 miles from farm to plate! When you can shop at a farmer’s market, maintain a home garden, or participate in a CSA, you can make local and seasonal foods your primary diet.
This doesn’t mean you never eat food that is not local or seasonal, but that you start with what is fresh, local, and seasonal and build your meals from there. As foods will naturally vary from season to season, this makes for a wide variety of foods throughout the year that support a wide range of bacteria in the gut while providing your body with an array of nutrients. In addition, some studies show that eating a more local and seasonal diet, such as a climatarian diet (in addition to vegan and Mediterranean-style diets), is healthier for the planet, as it results in less environmental impact.4
A concept related to eating seasonally that is not used in Western nutrition is the Eastern medical systems’ classification of foods by their qualities, known as gunas in Ayurveda. Qualities such as ‘heating’ or ‘cooling,’ ‘heavy,’ or ‘light’ were described and have different effects on us physiologically. There was a recognition that these foods affect our metabolism and digestion differently. We can see these effects in our lives, as we recognize how we feel after eating ‘cooling’ foods such as cucumber and watermelon compared to how we feel after eating ‘heating’ foods such as ginger and hot peppers.
In modern times, there is a growing body of research on the concept of ‘thermogenic’ foods, which are similar to ‘heating’ foods that were described. Considering this, traditional healing systems teach us to counter heat accumulation from the environment, for example, in hot months, by eating more cooling foods.
Conversely, during the cold months, we can eat more heating foods and spices to stimulate digestion and metabolism, dilate blood vessels, and keep us warm. Some foods are considered ‘light,’ while others are ‘heavy’ or ‘grounding.’ The types of foods that nature produces align with what can keep us balanced during a particular season. For example, many cooling and light foods, such as leafy greens, vegetables, and fresh fruits, are abundant in the spring and summer. As the weather shifts to dry, windy autumn and cold winter, we see more ‘grounding’ foods such as squashes and root vegetables.
These recommendations are being validated by microbiome research. As we are exposed to cold weather in the late fall and winter, traditional eating tells us to eat more warm, cooked foods to stay grounded while adding invigorating spices that warm us up. Exposure to cold can lead to shifts in metabolism; the body tends to absorb calories faster, and the gut composition trends towards microbes that digest heavier, starchier foods better.5 While research is ongoing, it looks like our bodies are meant to slow down and nourish ourselves in response to cold to survive the winter.
In the spring, traditional recommendations are to eat dry and light foods after a winter of heavier foods. It feels natural to switch to foods that nature gives us in the spring and early summer, such as greens and vegetables. When summer comes, nature gives us fresh fruits, greens, and vegetables that can cool us down. These recommendations apply to a typical four-season climate, but these same principles can be applied anywhere on the planet, based on the local climate and seasons.
You can look to nature around you to know what to eat while learning traditional and natural ways of preserving food for colder months.
In light of this traditional knowledge, here are some tips for eating in alignment with nature and its seasons:
When we look to the wisdom of ancient healing systems, we understand the intimate connection between our bodies, the environment, and our microbes, functioning as one ecosystem. We also honor the fact that we evolve with nature, and nature’s cycles are our cycles. When we reconnect with this wisdom, eating in alignment with nature can heal both ourselves and the planet.
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