GET SUMMER READY WITH AYURVEDA
Here in the UK we’re finally hitting a stretch of summertime vibes just as we celebrate summer solstice, the longest day of the year. Despite the nights slowly starting to lengthen from here on in, peak summer weather is still to come due to the ongoing build up of solar radiation and heat that has already warmed up the Earth, and continues to do so. This is why the months of July and August are usually the most intense for heat.
This transition in weather and seasons is made less taxing by taking it easy on our mind and body during these periods of change. The Ayurveda way acknowledges our deep connection to nature and going with the flow of the circadian rhythm and our natural environment.
SLEEP
According to Ayurveda, both rising early and early bedtimes are always a good idea however, good sleep isn’t only about the times of day: the seasons also play a part. Since healthy sleep patterns are linked to the rhythm of the Earth, you’ll find that you naturally need less sleep in the summer, when the sun sets later, as our circadian rhythm is regulated by natural light. Summertime naps are encouraged to escape the heat of the day and make up for the lack at night - something to factor in on holidays and weekends!
FOOD
With all this heat from both the warmed Earth, seas AND the sun, we can see that summer is very much the Pitta time of year—when the Pitta dosha -consisting of the fire and water elements -rules. We can keep ourselves at the right temperature by favouring fresh, juicy fruits like watermelon, cantaloupe melon, grapes, berries and pomegranates and cooling vegetables such as cucumber, zucchini, and leafy greens.
Leafy greens and other fresh green vegetables are also at their most abundant during this time of year, especially those with a more bitter, astringent flavour such as watercress, rocket, spinach, and kale.
Basmati rice, coconut water, sweet apples and ripe bananas work brilliantly for cooling the hot belly. Also try to incorporate herbs and spices like coriander, cumin, fenugreek, fennel, mint, and cilantro all of which can help to cool down the body and promote digestion - check out the Pitta pacifying spice blend on page 247 of East by West which you can make up and carry with you to sprinkle into dishes and teas when you’re in and out of the home.
This is also the time to enjoy those Pitta-aggravating foods more sparingly - remember in Ayurveda ‘like increases like’! So avoid foods that have lots of pungent, salty, and sour qualities e.g overly salty, oily, fried, and spicy foods (chill, hot smoked paprika, ginger, black pepper, pippali/long pepper, hing, cinnamon and cayenne) as well as onions, garlic, processed, and canned foods.
BREATHWORK
When you’re feeling hot and bothered, physically or emotionally, a quick way to help balance Pitta aggravation and cool the body is Sitali Pranayama (Cooling Breath) and Sitkari Pranayama (Hissing breath). Both are easy to do but if you’re out and about the latter is more noisy than the other! Note - these are contraindicated for those with low blood pressure, respiratory disorders and chronic constipation. Those with heart disease can practice them both without the breath retention.
Sitali Pranayama (Cooling Breath)
Sit in a comfortable position, spine straight and shoulders relaxed.
Stick out your tongue and curl the sides of your tongue to form a tube. (If you can’t curl your tongue, simply purse your lips).
Inhale slowly through your rolled tongue or pursed lips, as if sipping air through a straw.
Close your mouth and hold your breath for a few seconds.
Exhale slowly through your nose.
Repeat this process for 5-10 minutes
Sitkari Pranayama (Hissing Breath)
Sit in a comfortable position, spine straight and shoulders relaxed.
Clench your teeth together and separate your lips slightly, exposing your teeth.
Inhale slowly through your teeth, making a hissing sound.
Close your mouth and hold your breath for a few seconds.
Exhale slowly through your nose.
Repeat this process for 5-10 minutes.
If you’re doing the 3 day Cleanse + Reset, then use this time as an ideal opportunity to start thinking (and cooking) in summer mode and introducing the above foods into your dishes and cupboards as practice for the coming months.
For more inspiration on staying cool this summer, read my blog on how to manage Pitta season here.