As each new season unfolds, environment changes occur that cause the balance of the five elements to fluctuate. Sometimes these changes can be subtle, and other times more pronounced. However, if we are sensitive to the moment, we will notice that these seasonal changes are reflected within the body and mind.
With each season different elemental forces come to the fore, both in nature and within ourselves. In order to promote balance and internal equilibrium, it is important for us to recognize how these elemental factors play into our unique doshic constitution. This will help us know how best to support our body with a diet and lifestyle that is most appropriate for the season.
Summer is the season of heat, intensity and light. As the fire element begins to predominate, there is a vibrancy visible in the natural world. Mimicking the qualities of fire, our personal energy often becomes expansive and outward-reaching.
For many, summer is seen as the season of joy and adventure, while for others, the heat can take its toll. Your individual constitution will determine your comfort levels during the summer months. Depending on your unique elemental balance, you may feel most harmonious and at ease during the hottest and brightest season, or you may find that the qualities of the summertime an aggravating effect. Whether you are a summer lover or you dread the heat, learning how best to adapt to the season will help you maintain balance and mitigate any unwelcome symptoms.
Transition from Spring to Summer
The final weeks of spring witness a sudden lightening, as the days lengthen and the sun burns all the brighter. Energy levels increase and the growth of springtime growth shifts into a feeling of expansion. This expansion is evident in nature, as the opening leaves begin to reach wide and blooming flowers stretch out their petals. As the environment warms up, so do we, both physically and emotionally. This warmth increases our desire for social interaction. We find ourselves spending more time with friends, and more passionate about the various projects we have in our lives. The fire element fuels the power of transformation, the desire for adventure, and an increased intensity in all we do and experience. As the season gains momentum, it is important not to become swept up in this combustion of energy, but to maintain a cool, calm clarity that will keep us remain focused and balanced throughout this intense season.
Qualities of Summer
The qualities of summer reflect those of its dominant element: fire. It is a season of heat, intensity, dryness, light, sharpness, and mobility. Within the environment we witness these qualities in the increased temperature, the intensity of the sun’s sharp glare, and the lengthening of daylight hours. These qualities are shared by pitta dosha, which comprises of the fire and water elements and is considered the primary dosha of the summer season. Pitta is present in the body and mind as keen intelligence, the fire of transformation and the digestive process (of food, thoughts, emotions, and experience). Pitta is also the main dosha that deals with communication and the ability to speak with confidence and clarity. However, during the summer we become more susceptible to pitta aggravation — particularly for persons who have a pitta-predominant constitution to begin with. As fire begins to heat the earth and encourage expansion, we may find that the heat and dryness begin to cause internal stress. Symptoms of excess pitta can present themselves in a number of ways, such as:
- Loose stool or diarrhea
- Acid reflux
- Skin rashes or irritation
- Excessive sweating
- Feelings of anger
- Irritation or frustration
- The desire to control others or the external environment
In order to pacify excess pitta we can incorporate appropriate diet and lifestyle practices to counter the qualities of the season. Ayurveda teaches that like increases like, and opposites balance. Therefore, during the summer months, we should aim to incorporate more cooling, grounding, hydrating, and soothing qualities.
With the change of season comes, for many of us, a shift in dietary preferences and cravings. The heat and dryness of the summer months give us the desire to eat cool, juicy and fresh foods. The heavier, starchier, and more substantive meals naturally starts to give way to an increased preference for fruit and vegetables. You may notice that the quantity that you eat actually decreases during the summer months. This shift can occur in particularly warm climates, where the digestive fire will actually disperse throughout the body in an effort to help keep the body cool. Therefore it is important not to overeat and put a strain on the digestive system. That being said, the increase in fiery pitta dosha does make your body better able to break down and assimilate raw foods. While your dietary choices should reflect the environmental conditions of your particular location, here are some general guidelines for an optimal summer diet:
- Favour sweet, bitter and astringent tastes.
- Incorporate more cool, liquid and even slightly oily foods to balance out the heat and dry intensity of the season. Pitta pacifying oils include, coconut oil, sunflower oil, and olive oil
- Stay hydrated! Drink cool water, but not chilled or iced. Try adding cooling herbs or fruits to your water, such as cucumber, mint, or lime
- Incorporate more cooling herbs and spices into your diet, either in your meals or in herbal teas, such as: basil, fennel seed, licorice, rose petal, cardamom, cilantro, parsley, and peppermint
- Avoid heating or stimulating herbs such as chilli, ginger, mustard seeds, and cayenne
- This is the best time of the year to enjoy fresh salads, fruits and raw vegetables, however keep your constitution in mind and remember that lunch is the best meal to favour raw foods for optimal digestion
- Favour pitta-pacifying fruits such as apples, berries, cherries, coconut, grapes, limes, mangoes, pineapples and pomegranates
- Favour cooling vegetables such as asparagus, celery, chard, cucumber, green beans, kale, lettuce, potatoes, and zucchini
- Limit the amount of heating vegetables that you eat, such as beets, radishes, and carrots
- If you eat dairy, now is an excellent time to enjoy naturally sweet products such as butter, cottage cheese, ghee, milk and yoghurt
- Avoid artificial sweeteners and heating or drying sweetening agents such as honey or molasses
- All other unrefined sweeteners can be enjoyed in moderation, such as maple syrup and unrefined cane sugar
Summer Lifestyle Practices
As pitta predominates during the summer season, you may feel stronger and have an increased motivation to improve your physical fitness. Summer is an excellent time to be more active and get outdoors. However, it is important to exercise at appropriate times and with the appropriate level of intensity. During the summertime, we experience a rise in internal and external temperature. In order not to further aggravate pitta, it is best to avoid exercising during the hot hours of the day, instead favouring an early morning workout, while the atmosphere is still relatively cool and fresh. If you are a keen yoga practitioner, you can also adjust your practice to pacify pitta during the summer. Favouring gentle, fluid and graceful asanas will balance the fiery intensity of pitta dosha. Rather than pushing yourself to maximum capacity, focus instead on cultivating a soft inner awareness and promoting playfulness over precision, intensity, and static alignment.
During the warmer months, we should look to breathing practices that promote cooling and calming qualities. Pitta-pacifying pranayama exercises include Sitali, Sitkari and Chandra Bhedana.
If you have a pitta constitution or find summer a particularly difficult season in terms of your health or well-being, it can be beneficial to enlist the help of certain herbs to help keep the body cool and balanced. Amalaki (or Amla) is a rejuvenative herb for pitta and aids in natural detoxification. It removes excess pitta while maintaining regularity and assisting internal cleansing. Amalaki has the unique ability to stimulate the digestive fire without aggravating pitta. It is a rich source of antioxidants, and it also promotes healthy hair, skin and nails. Brahmi, also known as Gotu Kola, is best known for its support of the healthy functioning of the brain and nervous system. It has a cooling effect on the mind, increasing clarity and supporting memory, intelligence and a heightened concentration. Brahmi leaves are considered to be sattvic (pure, harmonious, in the “mode of goodness”) and therefore have been consumed by yogis throughout history to support deep meditation. It’s cooling and relaxing nature makes it an ideal herbal pacifier for pitta dosha. Neem is used widely in Ayurveda due to its effectiveness at dealing with nearly all types of pitta imbalance. It is deeply cooling, purifying the blood and supporting liver cleansing. Neem is popularly used to treat skin irritations and maintain healthy blood sugar levels.
The bright and vibrant energy of the summer season often finds us more willing to rise early to embrace the day. Rising early is a beneficial practice for the summer, starting the day slowly in the cooler hours of the morning. Although setting a gentle pace for the day is soothing for pitta, the early morning is also an ideal time to be outside getting some exercise before the heat sets in. It is nice to devote some time to winding down in the evening, soothing the mind before sleep and avoiding overstimulation. Establishing a pitta-pacifying dinacharya, or daily routine, can be especially supportive during the summer.
Before bathing in the morning, it is nice to practice abhyanga using cooling coconut oil. Not only will this cool the body, but it will calm the nervous system before you really begin the day. Try to wear looser fitting and breathable clothing made from natural materials to counter the intensity and heat of the season and avoid any unnecessary bodily discomfort. At the end of the day it is nice to give some attention to your feet: washing them with cool water, drying them, and then applying a little oil (brahmi or coconut oils are pacifying) and giving yourself a massage for a few minutes. This practice helps to slow down the mind and prepare you for a peaceful and restful night’s sleep.
Transition to Autumn
Towards the end of summer there is a definitive shift in the environment. The air becomes crisp and there is a chill in the early morning and evening. As the days begin to shorten and we pull out our sweaters, we should become more sensitive to the needs of the body and mind, altering our self-care and dietary practices to support our health through the seasonal shift. Making space for more rest and ensuring the body is being optimally nourished become priorities to ensure a smooth passage into the autumn season.