During the summer season, the temperature rises, resulting in an increase in Pitta, which represents heat. To maintain equilibrium, our body naturally reduces its Agni, or inner fire. This reduction leads to decreased heat production, lowered metabolism, and a decrease in digestive power.
Ayurveda recognizes three fundamental principles known as “doshas” that govern the functioning of nature and are also present within our physiology. These doshas are Vata, Pitta, and Kapha, and their balance is essential for the overall well-being of our mind and body. Various factors, including our work, diet, and the seasons, influence these doshas.
In hot weather, any physical activity becomes more challenging, and our appetite tends to decrease. This is a common experience that many of us can relate to. It is important to acknowledge and accept this natural tendency, adapting our diet and activities according to external circumstances.
Summer Daily Routine To Follow
Here are some guidelines for your summer daily routine:
1. Avoid prolonged exposure to direct sunlight. Remember, even in the shade, you can still get a tan! It’s important for everyone, not just those with a tendency to get heated up easily, to keep their heads cool.
2. It is suggested protecting your head from the direct rays of the sun by wearing a suitable hat or scarf. If you happen to get too much sun, you can use the any sun oil, which naturally balances excess Pitta.
3. When it comes to exercise and sports activities, the key during summer is to take it easy and avoid overexertion. Swimming is particularly recommended during this time, as well as outdoor walking. For a morning massage, it’s better to use the Pitta Massage Oil. To create a refreshing atmosphere at home or in the car, you can use the Pitta Aromatic Oil.
What Diet Should Follow In Summer?
Here is a summer diet plan to follow:
1. Reduce the consumption of salty, acidic, spicy foods, and very hot dishes. Instead, favor foods with sweet, bitter, and astringent flavors.
2. It is especially important to eat only when you have a genuine appetite because digestion tends to slow down during hot weather. Practice moderation in your food intake.
3. Opt for light meals such as vegetable soups, rice, or pasta dishes with vegetables. Including accompanying salads is recommended. Fruits are also light and easy for the body to digest.
4. To add flavor to your meals, you can use Churna Pitta spice mix. When cooking, consider using ghee (clarified butter) or coconut oil.
By following this summer diet plan, you can help maintain balance and promote optimal digestion during the heat.
Summer Fruits In India
India offers a wide variety of delicious and refreshing fruits during the summer season. Here are some popular summer fruits enjoyed in India:
1. Mango: Known as the “king of fruits,” mangoes are a summer delight in India. There are numerous varieties available, including Alphonso, Kesar, Langra, and Totapuri. Mangoes are sweet, juicy, and aromatic.
2. Watermelon: Watermelon is a hydrating fruit with a high water content, making it perfect for beating the summer heat. It is sweet, refreshing, and helps quench thirst.
3. Muskmelon: Muskmelons, also known as cantaloupes, are another popular summer fruit in India. They have a sweet and fragrant orange flesh that is juicy and packed with nutrients.
4. Lychee: Lychee is a tropical fruit with a sweet and tangy flavor. It has a rough outer skin that peels off to reveal a translucent, juicy flesh. Lychees are a summer delicacy and are widely enjoyed in India.
5. Papaya: Papaya is available throughout the year but is particularly abundant during the summer season. It has a sweet and vibrant orange flesh that is rich in vitamins and enzymes.
6. Pineapple: Although pineapple is available year-round, it is particularly refreshing during the summer. This tropical fruit has a juicy and tangy flavor that adds a tropical twist to your summer treats.
7. Grapes: Grapes come in various colors and sizes and are a popular summer fruit in India. They are refreshing, juicy, and make for a great snack.
8. Jamun: Jamun, also known as black plum or Java plum, is a seasonal fruit that ripens during the summer. It has a unique sweet and tangy taste and is known for its dark purple flesh.
These are just a few examples of the delightful summer fruits you can enjoy in India. The country’s diverse climate and regions offer a wide range of fruits that vary in taste, texture, and availability throughout the summer season.
Which Drink Is Best For Summer Days?
In hot weather, it is especially important to drink enough, because the body loses a lot of fluid due to increased perspiration. In order not to weaken the digestive power, we recommend avoiding very cold drinks or ice even on very hot days.
- Recommended beverage options for summer include Pita Tea, Raja’s Cup, mint tea, fresh fruit juices, and homemade lassi (yogurt drink).
- Refreshing variations of lassi include mint lassi, lassi with rose water, or lassi with coconut milk.
- Choose drinks and foods that you enjoy and are suitable for you for a rich and healthy variety.
- Avoid consuming drinks directly from the refrigerator as it can weaken digestion.
- Drinks that aggravate Pitta, such as alcohol, black tea, and coffee, should be avoided if possible. Consider trying the Ayurvedic substitute Raja’s Cup coffee.
- Select summer meals with cooling ingredients such as cucumber, zucchini, pumpkin, carrots, asparagus, broccoli, cauliflower, salads, basmati rice, wheat, ghee, cottage cheese, lassi, mung yellow lentils, beans, olive oil, coconut oil, almonds, sweet fruits, Sharkara candy sugar, fresh aromatic herbs, and mild spices like coriander, fennel, turmeric, fresh ginger (in small quantities), cardamom, cinnamon, and saffron.
What Food Should We Avoid In Summer?
In summer, it is generally advisable to avoid foods that are heavy, greasy, or generate excessive heat in the body. Here are some foods to avoid during this season:
1. Spicy and hot foods: Spices like chili peppers, pepper, and spices that generate heat in the body should be consumed in moderation or avoided altogether.
2. Fried and oily foods: Greasy and fried foods can be heavy and difficult to digest, leading to discomfort and sluggishness.
3. Heavy meats: Red meats and heavy meats can put a strain on digestion and increase body heat. Opt for lighter protein sources instead.
4. Sour fruits: Citrus fruits like oranges, grapefruits, and lemons are acidic and may aggravate Pitta dosha. Limit their consumption or balance them with sweeter fruits.
5. Fermented foods: Fermented foods like yogurt, cheese, and sour cream can generate heat in the body. However, lassi, a yogurt-based drink, can be consumed as it is soothing and cooling.
6. Excessive salt: Consuming excessive salt can lead to water retention and bloating, especially in hot weather. Use salt in moderation.
7. Alcohol: Alcoholic beverages can dehydrate the body and disturb the natural cooling mechanisms. It’s best to limit or avoid alcohol during summer.
It’s important to note that individual dietary needs may vary. Consulting an Ayurvedic practitioner or nutritionist can provide personalized guidance based on your specific constitution and health condition.
Best Non-Strenuous Exercises for Summer
Engaging in non-strenuous exercises during summer can help you stay active and fit without overexerting yourself in the heat. Here are some non-strenuous exercise options suitable for the summer season:
1. Walking: Walking is a low-impact exercise that can be enjoyed outdoors during cooler parts of the day, such as early morning or evening. It’s a great way to stay active while enjoying nature.
2. Yoga: Practicing gentle yoga poses, such as Hatha or Yin yoga, can help improve flexibility, strength, and relaxation. Choose a well-ventilated space or practice indoors with a fan or air conditioning.
3. Swimming: Swimming is an excellent low-impact exercise that provides a full-body workout while keeping you cool. Whether in a pool or open water, swimming can be refreshing and enjoyable during hot summer days.
4. Cycling: Cycling at a leisurely pace is a non-strenuous exercise option that allows you to explore your surroundings while staying active. Choose shaded routes and wear appropriate sun protection.
5. Tai Chi: Tai Chi is a gentle martial art that combines flowing movements and deep breathing. It improves balance, flexibility, and overall well-being. Look for classes or follow online tutorials.
6. Water Aerobics: Water aerobics is a low-impact exercise performed in shallow water. It provides resistance for muscle toning and is gentle on the joints. Many community centers and pools offer water aerobics classes.
7. Stretching and Relaxation: Take time for stretching exercises and relaxation techniques such as deep breathing or meditation. These can help reduce stress and improve flexibility.
Remember to stay hydrated, wear breathable clothing, and exercise during cooler times of the day to prevent overheating. Listen to your body and adjust the intensity or duration of exercise according to your comfort level.
Ways Of Cleansing In The Summer
Here are some recommended cleansing tips for the summer:
1. Morning Yoga and Positive Intentions: Start your day with yoga asanas focused on cooling down the body and thoughts of forgiveness and self-kindness. This helps in calming the mind and releasing internal heat. Consider practicing shitali pranayama (left nostril breathing) to further cool down pitta dosha.
2. Body Massage with Cooling Oils: Prior to showering, indulge in a full body massage using pitta massage oil, coconut oil, or sunflower oil. These oils help cool and balance the body. Cooling essential oils such as sandalwood, jasmine, lavender, lotus, gardenia, khus, vertivert, and rose can also be used during the massage to soothe aggravated doshas.
3. Cooling Herbal Teas: Improve digestion and promote a calm mind by drinking teas infused with cooling herbs such as cumin, coriander, fennel, rose, and mint. These teas have a soothing effect on the body and mind.
4. Choose Breathable Clothing: Opt for clothing made of natural fibers like cotton, linen, and silk. Light-colored clothing in shades of white, blue, and green can help reflect sunlight and keep you cool. Avoid colors like red and yellow as they can increase the sense of heat in the body.
By incorporating these cleansing tips into your summer routine, you can support your well-being and maintain balance during the warmer months.