Beat the Heat: Embrace Ayurveda & Yoga to Stay Cool this Summer!
Ah, summer—the season we all eagerly await. Warm weather, sun-kissed days, al fresco dining, and exciting vacations.
But let's face it, when the scorching summer days arrive, some of us, myself included, start suffering. The sweltering heat, loss of appetite, pounding headaches, queasy stomach, fatigue, and skin irritations can damper our summer bliss.
Why does this happen to us?
Pitta Imbalances in Summer: Understanding the Fire Within
Well, according to Ayurveda, summer is the time of Pitta dosha. Pitta dosha is governed by the elements of fire and water, and it exhibits qualities such as hot, dry, sharp, and oily. To maintain balance during this fiery season, we must balance these qualities with the opposite ones—cool, wet, smooth, and heavy. This way, we can avoid the unpleasant imbalances I mentioned earlier and truly enjoy the summer and early autumn months.
While anyone can experience Pitta imbalances, those with a dominant Pitta constitution need to pay extra attention.
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Nourish Your Body, Cool Your Pitta: Ayurvedic Tips for Balanced Eating
Now, you may wonder, "How can I keep my Pitta in check?"
Fear not! Ayurveda offers five avenues to restore and maintain balance: food, herbs, therapies, Yoga, and lifestyle choices.
Let's start with Pitta balancing foods.
Food is a powerful tool that influences our well-being. The imbalances we experience often arise from external factors, including the food we consume and the changing seasons.
The good news is that Mother Nature provides us with the perfect foods for each season—how amazing is that?
Summer Superfoods: Discover the Sweet, Bitter, and Astringent Delights
Ripe fruits offer sweetness and hydration, while leafy greens provide a bitter taste that supports the liver. And let's remember the astringent taste, which can be found in apples, cranberries, pomegranates, and various vegetables like broccoli and cabbage.
Nourish Your Body, Cool Your Pitta: Ayurvedic Tips for Balanced Eating
To keep Pitta in check, here are some further suggestions for Pitta balancing foods:
Indulge in a variety of fruits and vegetables—whatever is in season will provide you with essential nutrients and help restore balance.
Include grains like barley, millet, oats, rice, wheat, nuts, and seeds like almonds, coconut, macadamias, pine nuts, walnuts, pumpkin- and sunflower seeds. (Remember to soak nuts and eat in moderation).
If you consume meat and seafood, focus on options like chicken, turkey, duck, eggs, freshwater fish, and shrimp.
Incorporate dairy products like butter, fresh cheese (paneer and mozzarella), ghee, and milk.
Sweeteners like maple syrup and raw sugar, along with carob, can add a touch of sweetness to your dishes.
Do you prefer a Food Plan to print out and keep on the fridge door?
These three herbs also make great individual teas helping to cool the body.
Pitta balancing Herbs!
We sometimes need more than food to bring back to balance. Ayurveda knows an abundance of extraordinary herbs which can be taken by everyone.
Here are a few suggestions:
Avipattikara churna is a herbal formula to take after lunch and dinner. An excellent companion for Pitta imbalances like acidity or overeating.
Guduchi is a bitter/astringent herb which strengthens the immune system, soothes skin irritation and maintains gut health.
Brahmi, another bitter herb, cools and nourishes the nervous system, helps to focus, manage stress and helps with heat-related headaches.
Turmeric is a powerful anti-inflammatory support.
Although these herbs can be taken safely, it is always advised to consult with an Ayurvedic practitioner if they suit you right now.
Self-Care Soothe: Therapeutic Practices to Beat the Summer Heat
You might not get a soothing massage, but here is something you can do yourself.
Massaging the feet helps to draw the heat from heat and body down to the feet and out of the body.
In the summer, you can massage your feet in the evening with warm coconut or olive oil. First, wash your feet, then rub them with the oil on top of your feet, toes and foot soles, ankles, and lower legs.
Place them for 10-15 min into a warm water bath before drying.
This fantastic evening self-care routine cools the body and, importantly, the mind and nervous system, contributing to a good night's sleep.
Yoga for a Cool Summer: Asanas and Breathing Techniques to Restore Balance
Each season has different requirements, so our approach towards our Yoga practice throughout the year is essential.
Heat makes us naturally tired, move slower, and exhausts us faster. Our asana practice can reflect this in the following ways:
Practise at a slower, gentler pace.
Take a few breaths in between, and pause in child pose.
Hold poses for a shorter time.
Practise early in the morning when the atmosphere is still cool.
Keep the evening for restorative- and breathing practices.
Practise cooling breathing practices such as Chandra Bhedana, the moon breath; Shitali or Shikara Mudra and Bhramari, the humming breath.
Wide-legged forward bend (Upavista Konasana) and legs up the wall (Viparita Karani) are excellent to integrate into our daily practice. Backbends and twists are also great during summer, as they strengthen our digestive fire.
Daily practice of slower-paced Surya Namaskar and Chandra Namaskar, the salute to the moon.
Self-reflection helps us to gauge what is appropriate for us. Observing the effect of what we are doing helps us to make informed decisions on whether we need to bring change or can continue. Everyone is different, and you might thrive in the summer, and a strong practice is precisely what you need. Listen to yourself and act on what your body and mind tell you.
The Daily Rhythm: Seize the Right Moments to Support Your Pitta
The doshas govern different times of the day. Pitta dosha is active from
10.00 am to 2.00 pm and
10.00 pm to 2.00 am.
Hence, lunch should be the day's main meal to utilise a stronger digestive fire to metabolise our meal.
As the Pitta time in the night can give rise to a second wind, we should tuck in around 10.00 pm to use the Kapha time of the early evening to ease us into sleep.
Aligning with Nature: Lifestyle Adjustments for a Harmonious Summer
A typical day could look like this:
As the mornings are cooling, getting up early, before 6 am, utilises the cool qualities of the Vata time.
Drink a glass of hot water after cleaning your teeth and tongue first thing in the morning.
Walking barefoot in the grass keeps the body cool throughout the hot days.
Practise Yoga and meditation.
During the day, wear light and airy clothes; cotton or silk keeps the body cool.
Eat a nourishing lunch such as
steamed seasonal vegetables and yellow split mung bean kitchadi/quinoa/millet,
mung dal soup with vegetables and rice,
vegetable soup with cooked rice/kitchadi/millet.
These dishes are delicious and easily made - excellent for the summer. You can complete your lunch with homemade buttermilk:
1/3 mild (homemade) yoghurt and 2/3 warm water whisked together. Add a pinch of salt, fresh coriander, and coriander-cumin powder; super yummy and cooling!
Now to the dessert: 10 min lie down on your left side to kick start the digestion and to give you an energy boost for the afternoon.
Early evening meal, best around 5 pm, 6 pm at the latest.
Sleep Soundly, Wake Refreshed: Nighttime Rituals for a Restful Summer Slumber
Whatever we experience throughout the day does not just leave us at the end of the day. We take these impressions and experiences into the night when times are fast-paced and stressful. The mind is still busy processing and looking ahead of time. This endless stream of thoughts can prevent us from a sound and restful sleep.
Here are a few tips to ease out of the day:
Journaling is an excellent way to process the day, or 10 minutes of free writing to empty the mind and help you sleep better.
Spritz rosewater and cotton pads; are a great way to reduce heat from the head and neck area and prevent headaches and burning eyes. Place them on your eyes when you go to bed.
Turn your screens off early.
Early to bed, as mentioned above, around 10 pm, apply a few drops of coconut oil on the top of your skull and foot soles for a restful sleep.
These are a few suggestions for staying cool and enjoying our favourite time of the year.
Too much info? Ok, let’s sum it up!
Summer can bring unpleasant symptoms such as heat-related imbalances, loss of appetite, headaches, and fatigue.
Ayurveda teaches that Pitta dosha, associated with fire and water elements, is dominant during summer.
To balance Pitta, focus on cool, wet, smooth, and heavy qualities in your diet and lifestyle.
Include sweet, bitter, and astringent tastes in your meals, such as ripe fruits and leafy greens.
Hydrate with warm water, fresh juices, herbal teas, and buttermilk made from mild yoghurt.
Use Pitta balancing herbs like Avipattikara churna, Guduchi, Brahmi, and Turmeric.
Self-care practices like foot massages and cooling yoga asanas can help beat the summer heat.
Follow a daily rhythm aligned with Pitta's active times, and prioritize restful sleep.
Make lifestyle adjustments like waking up early, walking barefoot in the grass, and wearing light clothing.
Enjoy nourishing meals with seasonal vegetables, mung dal soup, and homemade buttermilk.
Practice nighttime rituals like journaling, spritzing rosewater, and applying coconut oil for better sleep.
Make sure you download your Summer Food Plan!
Let me know if you find these tips helpful. You can leave a message on Instagram, Facebook or even good old email.
I love hearing from you!
Katja x
P.S. If you are challenged by the summer and experience any of the above imbalances, make sure you watch out for our Summer Digestion Reset. There will be a few spaces available to work with me on a 101 basis to adjust your digestion to bounce back to balance.