Ayurvedic Tips for Staying Cool and Balanced This Summer

Summer is upon us, and so is the hot weather. It is the Pitta season, and most of us can really feel its effects on our bodies and minds. Due to prolonged warm weather, we may feel more irritated, and perhaps even angry. Additionally, we may struggle with gastrointestinal issues such as heartburn, acidity, and reflux. To make things even more interesting, Vata is on the rise. We can blame that on the dryness that comes with high temperatures, but it's also a result of often busy summer days and short nights. So, how can we deal with the heat and feel more comfortable?

Pitta-Pacifying Diet

One of the best ways to deal with high temperatures is to adjust our diet accordingly. While a nice and hearty soup or a well-spiced curry might be great food in autumn or early winter, summer demands a different approach to eating.

The rule of thumb is to always eat locally and seasonally as much as possible. When you think of summer food, what comes to your mind? I think of juicy and sweet peaches, strawberries, cooling watermelons, fresh and moisturizing cucumbers, plump tomatoes*, mint, and dill.

Amidst the busyness of summer days, try to maintain a consistent meal routine - it will support good digestion and keep the accumulating Vata in check. To strengthen your agni (digestive fire) even more, eat your lunch in the sun.

If your digestion is strong, enjoy raw veggies all day long, but if you experience issues such as sleepiness, heaviness, bloating, gas, or burping, try to limit raw vegetables to a minimum. The best time to eat them is around noon (and in the sun!).

Favour sweet, bitter, and astringent tastes, which are abundant in nature during this season. If you want to learn more about the Pitta-balancing diet, you can read this article, but below I'll share a few core foods recommended during summer:

• Aloe vera

• Cucumber

• Zucchini

• Watermelon

• Coconut

• Sweet strawberries

• Peaches and nectarines

• Limes

• Blueberries

• Broad beans

• Herbs: mint, dill, coriander, basil

*Although strictly speaking, tomatoes are not recommended in summer, I truly believe that as long as you don’t experience heartburn or any type of indigestion after eating them, there’s no reason for us to avoid this glorious plant. Perhaps leave tomato sauce for some colder days, but go ahead and enjoy the sweetness of fresh tomatoes.

Stay Hydrated

It's essential to drink plenty of water throughout the day to stay hydrated. Opt for liquids at room temperature and avoid adding ice. Icy drinks can lower our digestive fire (agni), potentially leading to unpleasant symptoms.

For better body cooling, you can choose coconut water or add a few slices of cucumber, lime, or mint leaves to your water. Another option is to enjoy a cold brew with hibiscus or indulge in sweet mint tea. Additionally, you can create Pitta-balancing herbal water by adding a teaspoon of coriander or fennel seeds to a jug of water. This infusion can help in balancing your body during the heat of summer.

Take Breaks from the Sun

While getting enough sunlight on our skin is crucial for optimal health, it's essential to avoid direct exposure to the sun during peak hours, which typically overlap with Pitta-time between 10 a.m. and 2 p.m. Instead, try to stay indoors or seek shaded areas during this period. If you must be in the sun, make sure to cover your skin with breathable clothing, which brings us to the next point.

Dress Appropriately

To stay comfortable in the heat, opt for lightweight, loose-fitting, and breathable clothing. Choose natural fabrics like cotton and linen, or semi-synthetic options like viscose. The colour of your clothes can also make a difference, so on hot days, choose white, blue, or green rather than red or orange.

Create a Daily Routine

During the summer season, it's essential to establish a consistent daily routine to avoid aggravation of Vata. Especially since Vata naturally accumulates during this time before it gets provoked in autumn. Busy days with irregular sleeping and eating patterns can contribute to this imbalance. By creating a structured and balanced daily routine, we can take better care of Vata and prevent it from becoming excessively aggravated later in the year.

Get Some Rest

In the midst of the intense summer season, it's crucial to prioritize rest and relaxation. Engage in calming activities such as meditation, yoga, or spending time in nature. Reading a good book can also be a soothing way to unwind. Additionally, spending quality time with friends and family can help balance the mind and emotions during this time.

Ayurveda recognizes the significance of rest during summer, making it the only season when napping is encouraged. So, take advantage of this opportunity to rejuvenate and recharge your body and mind. By incorporating restful activities and allowing yourself to take naps when needed, you can better cope with the demands of the summer season and maintain a sense of balance and well-being.

Minimise Alcohol and Coffee

During the hot summer days, it's advisable to reduce the consumption of alcohol and coffee. Both alcohol and caffeine can lead to dehydration and tend to elevate Pitta dosha in our bodies, which may further contribute to imbalances. Additionally, these substances have warming properties, which can be counterproductive in the scorching heat of summer.

Instead of alcohol, consider opting for refreshing and cooling mocktails. There are numerous non-alcoholic beverages available that can be equally enjoyable and hydrating.

Go for a Walk in the Moonlight

Going for a walk in the moonlight can be a wonderful and beneficial activity during the summer season. The moonlight has a cooling and rejuvenating effect, which helps to reduce Pitta and increase Kapha qualities, making it ideal for balancing our overheated bodies and minds.

Don’t Exercise too Much

Regular physical activity is essential, but be mindful of excess heat from exercise. On very hot days, limit your workout to half capacity until you break a light sweat. Avoid exercising during Pitta time (10 a.m. to 2 p.m.).

Choose movements that bring joy and reduce Pitta. Emphasize exercises like backbends, twists, and forward-folds (such as child's pose).

Take a Swim

Swimming is an excellent activity to cool off during hot days and can help reduce Pitta. It's a refreshing way to stay active without overheating the body. So, take a swim and embrace the cooling benefits it offers!

Use essential oils

Using essential oils can be a wonderful way to calm the mind and cool the body during the summer season. Essential oils like rose, sandalwood, and lavender have soothing properties that can help promote relaxation and balance.

To enjoy their benefits, you can add a few drops of these essential oils to a diffuser to fill the air with their pleasant aroma. Alternatively, you can mix them with a carrier oil like coconut, jojoba or almond oil and use the blend for a refreshing massage to help ease tension and provide a cooling sensation to the skin.

Here are some recommended essential oils for summer:

• Rose

• Lavender

• Jasmine

• Lotus

• Hibiscus

Abhyanga (Self-Massage) with Coconut Oil

Abhyanga, or self-massage with coconut oil, is a fantastic practice during the summer season. Coconut oil has excellent cooling properties, making it ideal for balancing Pitta and providing relief from the heat (but remember, if coconut oil doesn’t work for you, you can choose jojoba or almond oil instead).

Perform a gentle self-massage with coconut oil before showering to nourish and moisturize the skin. For an added cooling and calming effect, consider mixing a few drops of rose, jasmine, or any of the recommended essential oils mentioned earlier into the coconut oil before applying it to your skin. This will enhance the overall benefits of the self-massage and leave you feeling refreshed and rejuvenated.

Practice Pranayama

Practising pranayama (breathing techniques) can be highly beneficial during the summer season. Two specific pranayama techniques that are particularly cooling and calming are Sitali and Sitkari breath. Nadi Shodhana (alternate nostril breathing), in turn, provides calming effect - just perfect for the aggravated Pitta.

Instead of explaining how to perform each pranayama, I encourage you to watch and follow the below instructional videos.

Sitali Pranayama

If you’re not able to roll your tongue, try Sitkari Pranayama

Nadi Shodhana (alternate nostril breathing)

Legs Up the Wall

"Legs up the wall," also known as Viparita Karani, is one of my favourite yoga poses, especially after a long journey. It's a wonderful way to improve circulation, which is especially beneficial after spending many hours sitting in a car, train, or aeroplane. Additionally, Viparita Karani is an excellent tool to address swollen legs, ankles, and feet, a common issue during hot days.

To practice Viparita Karani, simply find a comfortable spot near a wall, lie down on your back, and extend your legs up against the wall. Some people like to place a yoga bolster, pillow, or folded blanket under their hips for added support. As you relax, focus on your breath and hold the position for a few minutes, ideally no longer than five.