Summer, according to Ayurveda is dominated by Pitta dosha- which is made up of the elements of fire + water. This dosha is responsible for controlling digestion, metabolism and energy production. The primary function of Pitta (heat) is transformation.
A fundamental principle of Ayurveda is that our daily habits, routines and food choices should change with the seasons. Seasonal living involves consciously making an effort to live in harmony with the cycles of nature and adjusting our lifestyles to accommodate the arrival of each new season.
How does Pitta manifest in the physical body?
We may experience excess heat manifesting in skin irritations (eczema flare ups, rashes, skin burning or reddening easily, redness or inflammation of the eyes, infections of the skin, etc), excess sweating or feeling of being hot, upset digestion (diarrhea or loose stools), inflammation of the joints (swollen and inflamed), etc.
How does Pitta manifest in the mind?
Excess heat may manifest in anger, feeling easily irritated or frustrated, jealousy, resentment, criticism, judgement, etc.
Read more: Introduction to Ayurveda
The Principle of opposites
In Ayurveda, like increases like while the opposite finds a state of equilibrium. So in the summer season dominated by heat, light and intensity, it’s important to counteract these Pitta qualities through lifestyle patterns that are cool, heavy and relaxing.
General Recommendations For Balancing Pitta Season
As someone who has a generous amount of Pitta in my own constitution, and knowing my tendencies to heat up during the warmest of seasons (especially now since moving to the desert in Phoenix), I’ve recently engaged in lots of heat reducing practices as part of my self-care regime to stay cool and collected.
Here are some tips to beat the heat and stay balanced this summer:
1) Morning Routine
Wake up early, ideally between 5-7am. Early rising is a healthy rhythm to embrace in the summer. Scrape your tongue and drink plenty of water (even better if it’s cool/room temperature with lime or mint) to flush your digestive system before any food.
Before showering, massage the skin with a small amount of cooling oil, like sunflower, olive or grape-seed oil, to help ground the nervous system. Spray your face with rose water. Essential oils like geranium, lavender, lemongrass and sandalwood can be diffused or used topically to calm and bring Pitta into balance.
When it comes to your summer wardrobe, wear light clothing with cooling colors such as blue, purple and white. Wearing dark colors such as black on a hot summer day can actually aggravate Pitta and draw heat towards you. You can even take this a step further by decorating your living space with cool colors.
2) Mindfulness
Before jumping into the day, take time for introspective activities. This can be exercise, yoga, meditation (good time to practice mantras relating to letting go, softening, relaxing, etc.), walking in nature, breathing exercises, journaling or intention setting. It’s crucial to rest and relax to offset the intensity of the season.
It’s also important to watch your thoughts during the summer season because excess Pitta in the mind can bring anger, aggravation and overly critical thoughts. Being conscious of your emotional and mental state during this hot season may help you find internal balance. Encourage a calm mentality to find patience, tolerance and positivity in order to better enjoy your summertime. After all, everything starts in the mind!
3) Movement
The best time to exercise is before 10am (10 - 2pm are hours during which Pitta is the highest). Try to keep your exercise moderate and avoid pushing yourself too hard. Ayurveda suggests to exercise at about 50–70% of your capacity. Try to exercise in a way that gives you energy and doesn’t leave you feeling exhausted or depleted. Exercise/activities that are too heating in nature may cause burn-out. Try to exercise indoors when possible, so that the body doesn’t overheat. Shower, swim or take a cooling bath after a heated activity.
Nature is always healing, and there is still benefit to enjoying the sun. Summer is an ideal time to be active in nature. Take time off to relax, visit the beach or lake and try swimming, kayaking, paddle boarding, surfing or sailing. When you do go outside be sure to protect your eyes and face from the sunlight.
4) Yoga
Try more cooling yoga practices like Yin, restorative or non-heated vinyasa. Chill out with twists (wrings out excess heat from the solar plexus where heat is generally stored) and practice in a sweet, gentle way as to not aggravate Pitta dosha. When we practice intensely, competitively, or critically we become more intense, competitive and critical of ourselves and others. When we integrate slow, calming, gentle, soft movements and mindset for our practice, we practice embodying those qualities into all aspects of our lives.
5) Diet Habits
Try to make lunch your biggest meal and aim to eat between 11-2pm. Ayurveda suggests that when the sun is at its strongest (midday) then our digestive fire (our agni) is also at its strongest, and that whatever mother nature is doing, we probably are too in some way, as we are a part of the environment as well.
Your diet during the summer should consist of fruits and vegetables that help pacify Pitta. One of the best times to consume raw foods is during the summer, since metabolism is high and it can actually be soothing for the digestive system. Favor hydrating foods that are sweet or bitter in taste, such as cherries, apples, melons, kale, zucchini, cucumbers and chard. This is also the season for sweets, so feel free to enjoy ice cream, yogurt and other treats! The best grains for summer are barley, basmati rice and wheat. Summertime legumes include garbanzo beans, mung beans and split peas.
Eat meals in smaller quantities and in a peaceful environment. Avoid foods that are pungent, salty and sour. Spicy foods such as chilies and cayenne pepper should be avoided, along with red meats, fried foods and alcohol. If you can’t survive without a summer beer, just remember that moderation is key. Remember to stay hydrated with water throughout the day.
6) Midday/Evening Routine
Take a short walk, or at least 100 steps after eating to encourage healthy digestion.
On especially hot days, if you feel sluggish, worn down or dead in the afternoon, take a short nap to rest the mind (under 30 minutes).
Create a grounding night-time routine to prepare for bed. Some good practices you can adopt are applying oil to the scalp and the soles of the feet to calm the nervous system. Go to sleep around 10pm, as this will ensure 6–8 hours of sleep.
7) Healing herbs
Herbs are highly medicinal and balancing for both body and mind. Taking herbs at the same time each day and on an empty stomach and will enhance their medicinal effect. Herbs such as aloe vera juice (bitter and cooling), gaduchi, turmeric, neem and burdock for example support healthy liver function, reduces inflammation, heals irritated skin and membranes.
Drinking tea made from herbs that are cooling, sweet and bitter can help reduce excess Pitta. Herbs such as nettle, oat straw, fennel, rose, hibiscus, spearmint and peppermint, can be enjoyed at room temperature or even slightly cooler during warmer days.
*Speak with an herbalist or Ayurvedic Practitioner for more info on dosage and using herbs for specific health conditions.
By changing your inner landscape to flow with the change to summer season, you can find harmony and balance within yourself. I hope you find these practices helpful!
Stay cool!
All my love,
Jess
Disclaimer: This article was written for educational purposes only and is based on the tradition of Ayurveda. It is not intended to treat, diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.