☀️ Ayurvedic Seasonal Routine: Summer (Grishma Ritu)

Dominant Dosha: Pitta

Qualities of the Season: Hot • Bright • Sharp • Dry • Penetrating

As the sun grows stronger, the atmosphere becomes hot and dry. The body’s natural moisture and ojas (vital energy) are reduced, which can cause pitta aggravation — irritability, inflammation, acidity, rashes, and fatigue.

The summer goal: Cool, calm, and nourish.

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🧴 Morning Routine

• Oil massage: Before bathing, apply 5–6 oz of coconut or sunflower oil to the body.
  → Coconut oil is cooling, soothing, and pacifies pitta.

• Bath: Use cool or lukewarm water. Avoid very hot water.

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👕 Dress and Colors

• Fabric: Choose cotton or silk — light, breathable, and cooling.

• Fit: Loose-fitting clothes allow air circulation.

• Colors: Prefer white, grey, blue, purple, and green.
  Avoid red, orange, dark yellow, and black (they trap heat and increase pitta).

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🍽️ Dietary Guidelines

General Rule: Favor foods that are sweet, bitter, and astringent — these calm pitta.

Avoid foods that are sour, salty, and pungent — these aggravate pitta.

✅ Best Foods

• Fruits: Apples, pears, melons, plums, prunes, watermelon, sweet lime.

• Vegetables: Asparagus, broccoli, brussels sprouts, cucumber, leafy greens.

• Grains: Basmati rice, barley, oats, wheat.

• Meals: Light kitchari (basmati + mung dal + ghee + coconut) is ideal.

• Dairy: Cool milk, ghee, and mild cheese in moderation.

🚫 Avoid

• Sour/citrus fruits, tomatoes, beets, carrots (heating).

• Onion, garlic, chilies, salty cheese, sour cream.

• Fermented, fried, and spicy foods.

🍗 If you eat meat:

Choose light meats like chicken, turkey, or shrimp once a week.

Avoid dark meats (heating and heavy).

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🥤 Drinks

• Avoid: Hot drinks, alcohol, and iced beverages.
  (Ice weakens digestive fire and produces ama.)

• Best: Room temperature or cool drinks.

🌸 Cooling Drinks

1. Sweet Lassi:

   • 1 part yogurt + 4 parts water → blend 2–3 minutes.

   • Add ¼ tsp roasted cumin OR 2 tbsp sweetener + 1 drop rose water.

2. Lime-Cumin Cooler:

   • Juice of ¼ lime + pinch of cumin in a cup of cool water.

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🍳 Cooking & Lifestyle

• Avoid prolonged time in the kitchen.
  Cook early morning or evening.
  (Pitta aggravates with heat and sharpness.)

• If someone cooks 3 days in a row, treat them out on the 4th!
  A lovely Ayurvedic way to prevent “heat and irritability” in relationships.

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🍺 Alcohol

• Avoid whiskey, brandy, rum, red wine (very heating).

• If desired, a little cool beer in moderation is acceptable.

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😴 Rest & Energy

• Summer tends to reduce strength and vitality, so:
  → A short midday nap is acceptable.
  → Avoid excessive exertion, both physical and mental.

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🕶️ Protection from Heat

• Work indoors or in shade if possible.

• Wear a wide-brimmed hat and sunglasses outdoors.
  (Use gray or green lenses—avoid blue/purple/red tones.)

• Never sunbathe or expose bare skin to intense sunlight.
  Especially avoid if you have many moles or sensitive skin.

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🏊 Cooling Activities

• Swimming in cool water is excellent.

• After swimming: drink lime water to rehydrate and cool the body.

• In the evenings, enjoy nature — gardens, flowers, moonlight.

• Gentle moonlight walks are the best summer meditation.

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💪 Exercise & Yoga

• Avoid strenuous workouts.
  If exercising, do it early morning when it’s cool.

• Mild yoga and meditation twice a day are recommended.

🧘‍♀️ Good Summer Asanas

Fish • Camel • Boat • Cobra • Cow • Palm Tree • Moon Salutation

Avoid Headstand and Shoulder Stand (increase pitta).

🌬️ Pranayama:

Shitali (cooling breath) — inhale through rolled tongue, exhale through nose.

Calms heat, anger, and thirst.

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💎 Jewels & Scents

• Cooling stones: Pearl, jade, moonstone, amethyst, malachite, silver jewelry.

• Fragrances: Sandalwood, jasmine, khus (vetiver).
  → Apply sandalwood oil on pillow or body for cooling rest.

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🌜 Evening Routine

• After dinner, walk in the moonlight.

• Wear white clothing and adorn with white flowers.

• Light dinner by 7:00–8:00 P.M.

• Bedtime: 11:00 P.M. or midnight.

• Apply coconut oil to scalp and soles before sleeping.

• Sleep on right side (opens left nostril, cools body).

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❤️ Sexual Activity

• Minimize in summer; it generates heat and drains ojas.

• If desired, engage between 9–10 P.M., when cooler but before pitta time (10 P.M.–2 A.M.).

• Always follow with cooling rest and hydration.

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🌿 Summary: Key Summer Balancing Principles

Aspect	Pitta-Soothing Practice
Diet	Sweet, cool, juicy, and unctuous foods
Drinks	Room-temp or cool, never iced
Exercise	Gentle, cooling, morning time
Clothing	Light, loose, white, cotton or silk
Scents	Sandalwood, jasmine, khus
Sleep	Late night (around 11 P.M.), right-side sleeping
Avoid	Heat, anger, spicy food, excessive sun, alcohol, overwork

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🌼 Spirit of Summer According to Ayurveda

“In summer, when the sun’s brilliance dries the earth, the wise person cools the fire within — through gentleness, beauty, sweetness, and rest.”