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Summer season can pose multiple health challenges to body and mind due to the harsh summer heat. Staying healthy, active and energetic requires modifications in the daily routine with the focus on hydration, consumption of cooling foods, early sleep routine and other holistic practices. Ayurveda experts say that going to bed early and waking up early can make sure one is well-rested and ready to deal with everyday challenges with fresh energy. It is also important to take breaks and recharge self for managing stress levels better. (Also read: Ayurvedic experts on management of chronic kidney disease through Ayurveda)
An ideal summer diet should have the right mix of fresh fruits, vegetables, and whole grains while cutting back on sugar and saturated fats. Spicy and fried food is also likely to aggravate Pitta dosha and lead to imbalances. Digestion could be on a weaker side in summer season and incorporating herbs and easily digestible foods in the diet can help reduce issues like acidity, bloating and constipation. It is also important to avoid too much caffeine and alcohol before bedtime in summer to create a relaxing sleep environment.
“In Ayurveda, we view health as a state of balance between mind, body, and spirit. During the summer months, it’s important to stay grounded and calm to avoid excess Pitta dosha. Incorporating mindfulness practices, such as yoga and meditation, can help to reduce stress and promote balance. In addition to these practices, it’s important to pay attention to your diet and lifestyle choices during the summer months,” says Dr. Abhishek Gupta, Chief Medical Officer, NirogStreet.
LIFESTYLE CHANGES FOR SUMMER SEASON
EAT FRESH AND SEASONAL FOODS
“Aim to eat fresh, seasonal foods that are cooling and hydrating, such as melons, cucumbers, and leafy greens. Avoid spicy, fried, and processed foods, as these can aggravate Pitta dosha and lead to imbalances,” says Dr Gupta.
FOCUS ON HEALTHY SLEEP
“Be mindful of your sleep habits during the summer months. It is also important to pay attention to your daily routine or dinacharya, which can have a significant impact on your overall health. During the summer, try to wake up early and go to bed early, as longer days can make it easier to stay up later. Aim for 7-8 hours of sleep per night and try to maintain a consistent sleep schedule. By prioritising your sleep, you can support your body’s natural healing processes and promote overall well-being,” adds Dr Gupta.
DAILY MASSAGE
“Incorporate a daily self-massage, or abhyanga, using cooling oils such as coconut or sunflower oil to help soothe the skin and promote relaxation, this will help reduce excess Pitta dosha and promote overall balance,” says the expert.
As per Dr. Khushboo Pandey, Master of Medicine in Ayurveda, being mindful of exposure to environmental toxins during the summer months, such as pollution and chemicals in skincare and cleaning products is important.
HERBS FOR SUMMER
“Opt for natural and non-toxic alternatives whenever possible to support your overall health and well-being. Remember that every individual is unique, and what works for one person may not work for another. It’s essential to listen to your body and seek personalised guidance from a qualified Ayurvedic practitioner to determine the best approach for your specific needs. By incorporating these Ayurvedic principles into your summer routine, you can create a personalized plan for optimal health and well-being that lasts beyond the summer months,” says Dr. Khushboo Pandey, Master of Medicine in Ayurveda.
During the summer months, incorporating Ayurvedic herbs into your routine can help support your health and well-being.
Dr Pandey suggests one to incorporate the following Ayurvedic herbs in daily routine:
– Aloe Vera is known for its cooling properties and can be used topically for sunburn and consumed internally for digestive health.
– Brahmi is a powerful adaptogen that helps reduce stress and improve cognitive function.
– Mint is refreshing and helps soothe stomach issues.
– Along with incorporating these herbs, eating a diet rich in fresh fruits and vegetables, staying hydrated, and exercising regularly.
– Taking time to rest and relax is also essential for overall well-being.
Spending time in nature can have a positive impact on your mental and physical health. Consider going for a hike, visiting a local park, or simply taking a walk around your neighbourhood. It is also critical to maintain a healthy gut to avoid several health issues associated with heat waves etc.
SKINCARE ROUTINE FOR SUMMER
Dr. Ajay Singh, Ayurvedacharya says it is important to protect one’s skin from harmful UV rays of sun in the summer and for that one must include naturally cooling ingredients in their skincare routine.
“In the summer months, Ayurveda recommends incorporating skincare practices that are specifically geared towards the season. During summer, it’s important to protect your skin from harmful UV rays. Ayurveda suggests using natural sunscreens that contain ingredients like zinc oxide or titanium dioxide,” says Dr Singh.
He also suggests including the following in your summer skincare routine:
– Incorporating cooling ingredients like sandalwood, rose water, mint, and cucumber can help soothe sunburned skin and reduce inflammation.
– Staying hydrated is crucial for healthy skin during the summer
– Ayurveda recommends drinking plenty of water and consuming hydrating foods like watermelon, coconut water, and cucumber.
– The heat and humidity during summer can also lead to excessive oil production, and Ayurveda suggests using natural ingredients like multani mitti, or clay, to absorb excess oil and reduce the appearance of pores.
By incorporating these Ayurvedic skincare practices into your summer routine, you can maintain healthy, glowing skin despite the harsh summer conditions.
DIET FOR SUMMER
During the summer months, it’s important to support healthy digestion by eating foods that are easy to digest, such as cooked vegetables, soups etc.
Dr Singh suggests the following diet tips for summer season:
– Incorporate digestive herbs, such as ginger and fennel, that can help to support healthy digestion. – To support your digestion during the summer, it’s important to eat mindfully and avoid overeating. – Take the time to chew your food thoroughly and pay attention to your body’s hunger and fullness cues.
– Try to eat your meals at regular times each day to support your body’s natural digestion rhythms. – It’s essential to take extra care of heat exposure during the summer season.
– It’s important to note that stress can also impact your digestion, so incorporating stress-reducing practices into your daily routine can also support healthy digestion. Try to take breaks throughout the day to relax and do activities that bring you joy.
– Avoid consuming cold beverages during or immediately after meals, as they can disrupt the digestive fire or agni. Instead, try sipping warm water or herbal teas to support healthy digestion.
“Heat exhaustion and heat stroke pose serious health risks during the summer months, especially if you’re spending time outdoors. Make sure to stay cool by drinking plenty of fluids, and wearing lightweight, breathable clothing. Drinking enough water is important for overall health, but it’s especially important during the summer months when temperatures are high, and you may be sweating more. Aim to drink at least 8 glasses of water per day and carry a reusable water bottle with you when you’re out and about. In addition to protecting your skin from the sun, it is important to protect your eyes as well. Wear sunglasses with UV protection to prevent damage to your eyes and reduce your risk of developing cataracts,” says the Ayurvedacharya.
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