The bright sunshine and rising temperatures are indications that summer or Greeshma Rutu is well underway. The human body is designed to function efficiently in optimum temperatures. However, with exposure to extreme heat conditions, one might experience sluggishness, disorientation, dehydration, or even heatstroke.
A study published in NLM reported that extreme heatwave conditions were responsible for a 14.7% of daily mortality out of 3.6 million deaths analyzed in across 10 Indian cities.
Ayurveda says that the summer heat tends to disrupt Pitta balance leading to low energy, digestive issues, and mental discomfort. Time-tested Ayurvedic practices along with suitable diet and lifestyle changes aim to balance the doshas, cool down, hydrate and relax the body naturally so that you can indulge in your favorite summertime activity without worrying about heat-related health complications.
Let us explore how Ayurveda has advocated navigating summer months efficiently without overwhelming the body, mind, and soul.
How extreme heat adversely affects the body and mind?
High exposure to heat leads to a rise in body temperature that may manifest as various signs and symptoms. Some of the major complications of extreme heat exposure include dehydration and heatstroke along with nausea, muscle cramps, rapid heartbeat, and reduced sweating and urination. If left unchecked, these signs may lead to larger problems including organ damage in the brain, kidneys, liver, and tissues.
From an Ayurvedic point of understanding, heat aggravates Pitta, and when it goes beyond its natural level, there is an imbalance, or Vikriti. Subtle, but noticeable signs of this include having a short temper, frequent acne breakouts, burning eyes, digestive issues like acidity and heartburn. One may also experience low energy and lack of concentration. Hence, it is crucial to take necessary steps to restore your body’s natural harmony and cooling ability so that you may enjoy summer to the fullest without any complications.
Ayurveda for Summer Healthcare
Ayurveda emphasizes that during the Greeshma Rutu, it is essential to attune our daily and dietary habits in accordance with nature. There is a domination of the Pitta dosha in the body during the summer season, leading to an accumulation of heat. This needs to be combated with holistic practices that deeply hydrate, intensely detoxify, nourish, and cool the body to let it restore lost internal equilibrium and thrive.
Let’s explore some refreshing and cooling tips rooted in the wisdom of Ayurveda to help you navigate summer efficiently.
Staying hydrated:
Extreme heat leads to increased sweating, leading to a loss of water and electrolytes from your body. Drinking plenty of fluids throughout the day helps to replenish your body’s water content and restores Kapha to maintain a normal body temperature. You can include fruit juices, herbal teas, tender coconut water, and buttermilk to cool your system naturally.
Bonus Tip: Try drinking water infused with cucumber and lemon slices for a refreshing kick.
Consume cooling foods:
A Pitta imbalance naturally leads to digestive issues and inflammation in the body by disrupting the Agni – the digestive fire. The body needs to be cooled down naturally for this balance to be restored. Some foods that can be consumed to cool down and hydrate the body include:
- Refreshing and hydrating summer fruits such as watermelon, apple, lime, berries, and pomegranate.
- Cooling vegetables like Cucumber, broccoli, beets, leafy greens like spinach.
- Herbal teas and concoctions made from mint, coriander, fennel, or rose petals.
Bonus Tip: Incorporate immunity boosters like Amla, Tulsi, Chyawanprash, and Ashwagandha in your diet for overall well-being.
Mindful dietary practices:
Ayurveda says that how and when we eat our food is just as important as what we eat. Cultivating mindful eating practices ensures good digestion of the food and better absorption of the nutrients.
- Avoid consuming foods that are excessively spicy, salty, sour, and oily.
- Have your food at fixed timings and avoid skipping meals.
- Have a heavy lunch and a light dinner.
- Avoid aerated or caffeinated beverages like tea, coffee, and alcohol.
- Reduce the quantity of onion and garlic in your meals.
Bonus Tip: Take Triphala at night to effectively clear and reset your digestive system.
Protect your skin effectively:
The skin is a Pitta organ and tends to absorb heat quickly. Direct and prolonged exposure to the sun will lead to skin dryness, painful prickly heat rashes, sunburn, and inflammation.
- Apply Aloe Vera gel or Ghee to soothe and repair the areas affected by the sunburn.
- Applying sandalwood or turmeric paste mixed with rosewater on the skin is said to have cooling and healing properties.
- Wear loose, airy clothes made of natural fibers like cotton or linen to stay cool.
Bonus Tip: Prepare a cooling mist with cucumber juice and rose water and spritz on your skin for an instantly refreshing effect.
Gentle movement and physical activity:
According to Ayurveda, mindful physical movements not only relax your body but also promote circulation and mental clarity.
- Schedule your workout sessions in the early morning or late evening to avoid exertion during peak heat hours.
- Avoid indulging in heating activities like saunas, steam rooms, and hot showers.
- An excellent workout option for summer is Swimming as it has cardiovascular benefits, calms the mind, and relaxes the body.
Bonus Tip: Join a water sport activity like water polo or aqua aerobics for added fun.
Yoga and Meditation
A combination of Ayurveda and Yoga is beneficial to the body as both aim to restore the internal balance and calm the body and mind.
- Try these yoga postures for a naturally calming effect – Bhujangasana, Dhanurasana, Salabhasana, and Setu bandha Sarvangasana.
- Incorporate Pranayama breathing exercises like Sheetali and Sheetkari in your routine to naturally reduce your body heat for a cooling and calming effect.
Bonus Tip: Kick start your day with Surya Namaskar to awaken your body, mind, and spirit.
Indulge in calming Ayurvedic therapies:
Ayurveda’s powerful detoxification tool, the Panchakarma, has several therapies like Abhyangam, and Virechana, that are helpful in eliminating toxins and excess heat from the body and relaxing it, thereby making it the ultimate summer reset.
Abhyangam Sweda: Therapeutic massages or Abhyanga with cooling oils like coconut or sandalwood followed by sweating or Sweda gently soothes and refreshes the skin, protecting against skin rashes.
Virechanam: A purging therapy that clears toxins from the liver, gall bladder, and digestive tract and removes excess Pitta, especially helpful in managing conditions that manifest with heat.
Shirodhara: A blissful and relaxing therapy characterized by pouring a steady stream of oil, milk, or buttermilk on the forehead to cool the mind and provide relief from headaches.
Bonus Tip: Practice self-Abhyangam, at night with coconut oil, applied mainly on scalp, palms, and soles for relaxed sleep.
Key Takeaways:
This summer season you don’t have to halt your outdoor plans due to fear of adverse reactions to the fiery conditions. However, it is important to stay wary of adverse effects of heat exposure like heatstroke. With Ayurveda’s holistic approach, one can balance their life effectively in the hotter months with simple practices like mindful eating, incorporating cooling foods in the diet, following a soothing skincare routine, gentle physical activity, and implementing Ayurvedic therapies like Abhyangam and Virechanam therapy along with cooling Sheetali Pranayama in their routine. With simple, Ayurveda-approved tips and tricks, you can easily navigate summer whilst enjoying its warmth and vitality.
