According to Yajurveda:
“यत् पिण्डे तत् ब्रह्माण्डे।“
i.e. all that occurs in Brahamanda (universe) also takes place in Pinda (individual). Thereby this principle is also known as “Pinda Brahmanda Nyay”.
यावन्तः हि लोके भावविशेषा: तावन्तः पुरुषे।
यावन्तः पुरुषे तावन्तः लोके। (च० षा० दृ 5/3)
i.e. Human body is assumed like the Universe, so whatever entities or objects are created in the universe, the same are found in the human body also, and all that which is formed in human beings prevail in this universe too. Similar statement or principle applies with the changes occurring in the climate and weather, with the seasonal variation occurring naturally every year.
A year comprises of two ayanas (a period of 6 months) and six seasons / ritu (a period of 2 months), namely:
- Shishira (winter)
- Vasanta (spring)
- Grishma (summer) in Uttarayana
- Varsha (monsoon)
- Sharata (autumn)
- Hemanta (late autumn & early winter) in Dakshinayana.
As Ayurveda has its roots in India, the above seasonal changes are noted predominantly in the Indian subcontinent. Ritucharya in simple words means seasonal routine, the lifestyle & diet that need to be followed according to the particular seasonal requirement in order to maintain samyavastha of tridosha and sapta dhatu; in other words, hormonal balance in our body & to be fit and healthy.
In Greeshma (summer) the sun rays become powerful and appear to be harmful and exhausting, as a result Kapha slowly decreases and in turn Vata starts increasing, hence avoiding use of salt, pungent and sour foods, heavy physical exercises, and exposure to sunlight is needed. A mistake which people generally commit during this period is the poor diet and intake of more cold/ chilled water, aerated drinks and packaged juices or beverages which not just weakens the body and its immune system but also lowers the digestive fire/ agni which in turn causes digestion related disorders. Instead of such practices, Water should be consumed at room temperature. Antioxidant & fresh fibrous food items must also be eaten that will maintain good appetite & health.
Food:
sweet, light (easy to digest), fatty, cold, and liquid should be taken. Take corn flour mixed with cold water and sugar after taking a bath in cold water
Madya (wine) is strictly avoided during this period. If very necessary, taken in very less quantity or diluted with more quantity of water; If wine is taken in larger doses than the prescribed quantity, it will cause inflammatory conditions, and will make the body fragile and weak, increase burning sensation and cause delusion.
Boiled Rice, which is white in color, (like full moon) should be eaten along with Moong daal khichdi.
Green Vegetables like cucumber, Tinday, Pumpkin, Bottle gourd & other mineral rich food that are easy to digest.
Fresh Fruits rich in water, sugar and salts like musk melon, watermelon, oranges, grapes, etc.
Various soups, juices, nuts, dry fruits and other liquid items must be eaten which are full of electrolytes, vitamins & minerals.
Herbs: which are cool in nature as their use will help the body in keeping strong appetite, good health & facilitate maintaining its temperature.
Mint / Pudina: The cooling traits of Mint help in cooling, digestion, nausea and induce sweating to reduce body temperature.
Holy Basil / Tulsi: The cleansing and detoxifying properties of Holy Basil soothes sunburns, calms anxiety and helps in preventing summer induced infections.
Coriander / Dhaniya: The abundance of Antioxidants in Dhaniya helps in fixing the free radical damage, gives relief in sunstroke and eases digestive ailments.
Licorice / Mulethi: The hydrating and soothing essence of Mulethi, relieves symptoms like oral ulcers, sore throat, cough and prevents dehydration due to heat.
Sattu (roasted gram flour) sharbat: It is a powerhouse of energy. And often referred to as ‘poor man’s protein’ because it is an inexpensive source of nutrients. They are rich in fiber. Sattu is great for people suffering from high cholesterol. Its low glycemic index makes it one of the best foods for diabetes patients.
Night Regimen
At night, one should sleep in a comfortable atmosphere in a cool environment but it doesn’t mean to sit in AC as it is harmful for health.
Sexual Activities
Must be avoided, people should wear very light and cotton clothes so as to remain comfortable & sleep with ease.
Clothings
The heat and humidity during Grishma Ritu can cause various skin problems like rashes, acne, and fungal infections. It is essential to maintain proper hygiene and wear loose, breathable clothing to avoid such issues.
Important Summer Rituals
- Wake up as early as you can in the morning.
- Practice Pranayama and Yoga: Anuloma Viloma, Sheetali & Sheetkari pranayama.
- Take a morning walk or light exercise.
- Bathing ritual / Cool shower.
- Aromatherapy: Using khas, chandana, essential oils etc.
- Take an afternoon nap (suggested only in summer season)
- Avoid heavy, oily, and spicy foods.
- Consume freshly made food and use earthen pots for drinking and storing water.
- Have a light dinner, a few hours before bedtime & practice mindful eating.
- Avoid Alcohol and Caffeine.
- Add herbs and spices like cumin, coriander, fennel, and cardamom to your diet as they have cooling properties.
- Avoid going out in the sun during peak hours between 11 am to 4 pm when the sun is at its strongest.
- Keep your surroundings cool: Use curtains or shades & air coolers to keep your house comparatively cooler.
- Protect from the sun: Use sunscreen, Cover your head with a hat or scarf.
- Use natural remedies: Aloe vera gel, cucumber juice, and rosewater to your skin to soothe and refresh it.