Summer - A Gentle Ayurvedic Guide for Balance & Bliss
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Summer breeze makes me feel fine, blowin’ through the jasmine in my mind— Seals & Croft
As the warmth of summer intensifies, it becomes especially important to care for pitta dosha—the fire energy within us that governs digestion, metabolism, and transformation. When pitta is out of balance, we may feel overheated or irritable, or experience discomfort in the stomach, skin, eyes, or digestion.
Ayurveda, which means the knowledge of life—an ancient health science from India—places careful attention on the seasons and the fundamental elements that govern nature: space, air, fire, water, and earth, as we are reflections of the same forces. Just as the natural world changes, so too do our bodies, minds, and needs. When we live in harmony with the rhythms of nature, adjusting our diet, lifestyle, and habits with the seasons, we support deep healing, vitality, and balance from within.
My Ayurvedic teacher, Vaidya Rama Kant Mishra, often spoke about the unique challenges we face in modern times when it comes to balancing pitta—especially during the summer, when the sun’s intensity (agni) is at its peak. His lineage, Shaka Vansiya Ayurveda (SVA), offers time-tested, gentle, and supportive ways to stay cool, blissful and nourished throughout the summer season, and balanced all year round.
In Ayurveda, the root of most illness lies in poor digestion. At the center of healthy digestion is the liver—a vital organ responsible not only for processing food, but also for filtering toxins, regulating metabolism, and supporting emotional balance. In both Ayurveda and Traditional Chinese Medicine, the liver is regarded with the same importance as the heart. It must be cared for daily to maintain the body's overall harmony and vitality. A well-supported liver lays the foundation for strong immunity, clear thinking, balanced emotions, and radiant health.
All year round, and especially during summer, keep pitta dosha flowing and balanced—supporting its transformative fire without extinguishing it with too much cold, or aggravating it with excessively spicy, dry foods. Both extremes can overwhelm digestion and even begin to clog or constrict the body’s physical channels, known in Ayurveda as shrotas. By gently nourishing pitta, we allow the inner heat to circulate with ease, supporting clarity, calm, and healthy metabolism throughout the summer.
With awareness, the right foods, herbs, and lifestyle choices, we can embrace the vitality of summer while keeping our inner balance and joy.
Include rose water as part of your summer skincare—gently spritzing on the face to cool the skin (bhrajaka pitta). Rose eye drops can also bring relief to irritated or itchy eyes (alochoka pitta).
Soothing Body, Mind & Home
Drinking water is a good place to start—sip room-temperature water throughout the day, or keep this hydrating drink on hand. In your meals, favour the sweet, bitter, and astringent tastes—these are naturally cooling and help to pacify pitta dosha. If vata is out of balance (due to excess stress), go easy on bitter foods, as they can increase dryness in the system.
When cooking, choose spice combinations that offer not only flavour but also support internal balance. Cooling herbs and spices such as fennel, coriander, cumin, and cardamom are good to reach for. Check out my summer spice mix you can add to your summer dishes. Fresh herbs like cilantro, mint, dill, saffron, rosemary, rosehip are also soothing, and make beautiful additions to your spice blends. Floral herbs like rose buds, jasmine, and hibiscus can be enjoyed in teas, bringing cooling relief from the inside out.
Enjoy drinks like fresh coconut water (from mature coconuts) or a soothing herbal tea made with ¼ tsp rose petals, ¼ tsp fennel seeds, and a pinch of DGL (deglycyrrhizinated licorice) powder.
If you enjoy a little spice, reach for black peppercorns or cloves—both provide gentle heat without disturbing pitta. Thai green chilli may be used occasionally and in moderation if your system is accustomed to more heat. Avoid turmeric in tea, grating fresh turmeric, and curcurmin capsules as they are more heating to the liver—best to cook with turmeric balanced with cooling spices.
Aloe vera is another summer ally, known for its hydrating and anti-inflammatory properties. Use it both internally and externally, and include rose water as part of your summer skincare—gently spritzing on the face to cool the skin (brajaka pitta). Rose eye drops can also bring relief to irritated or itchy eyes (alochoka pitta).
Wear cooling gemstones like pearls or rose quartz, and sandalwood or tulsi prayer beads (japamalas) to bring soothing, healing energy to heart and mind. In Ayurveda, these stones carry lunar or soma energy, promoting a sense of calm and peace.
In your home, calming plant-based fragrances—like the earthy scent of vetiver—offer grounding and cooling support. Traditionally used in hot climates, vetiver is woven into mats, baskets, and window coverings to naturally cool indoor spaces. These beautiful natural fibres, along with their soothing aromas, help settle the mind and regulate temperature. Other materials such as bamboo, palm leaves, rattan, and various reeds are also used to craft furniture and accessories, creating an earthy, serene environment that gently cools and calms your living space.
Surround yourself with plenty of indoor plants. They not only purify the air and regulate temperature, but also invite beauty, serenity, and calm into your home—creating a living, breathing sanctuary that nourishes you from the inside out.
Cooling Foods for Summer
My Ayurvedic teacher, Vaidya Mishra, would say, “Eat sweet, juicy fruits.” Fruits are high in soma—the cooling, nurturing energy emitted by the moon, perfect to balance summer heat. It’s no wonder tropical fruits are sweet and juicy! Pomegranate is especially beneficial for the skin (bhrajak pitta), while pears are another excellent choice, being both cooling and soma-rich. As a wholesome snack, try blending soaked dates with homemade almond milk for a naturally sweet, nourishing drink.
When it comes to vegetables, favour those that are cooling: zucchini, bottle gourd (lauki), summer squashes, cucumber, mint, cilantro, and with astringency offered by parsley and a variety of leafy greens.
Support Digestion & Restore Balance
Use Soma Salt—Himalayan rock salt—for its mineral richness and cooling properties.
After meals, chew a blend of half raw and half toasted fennel seeds to aid digestion.
In the evening, one Triphala tablet before bed can gently support elimination.
During the day, one Wild Amla tablet after meals offers antioxidant and cooling support.
A Daily Diet for Vitality
A whole-foods, alkaline-based diet forms the foundation of health in SV Ayurveda. Focus on simple, fresh, lovingly prepared meals made from vegetables, leafy greens, whole grains, legumes, seasonal fruits, nuts, and seeds. Cook with ghee or pure olive oil for nourishment and digestion of food. Make your own fermented food in seconds with takra (a yogurt and water digestive drink) or your own coconut-based probiotic drink to replenish friendly bacteria in the gut, and sip this at lunch daily.
Warm milk, whole yogurt, and soft, unripened cheeses may also be included, depending on your individual needs. If appropriate, small amounts of high-quality animal protein—such as eggs, fish, poultry, or lamb—can be included.
A Note on Milk
In Shaka Vansiya Ayurveda (SV Ayurveda), milk is considered one of the most deeply nourishing foods. Rich in soma—the cooling, stabilizing energy of nature—milk carries heavy, grounding qualities that support strength, vitality, and calm. It is unique in that it can nourish all seven tissue layers of the body (dhatus: plasma, blood, muscle, fat, bone, marrow, and reproductive fluid) within just 24 hours. But to receive its full benefits, milk must be consumed properly.
Always warm milk with digestive spices such as cinnamon, cardamom, ginger, or turmeric to support absorption before drinking to ease digestion. Milk pairs best with grains, almonds, dates, or a touch of honey. Avoid mixing it with fruit, meat, or salty foods, as these combinations can disturb digestion. Most importantly, choose the best-quality milk you can find—whole, grass-fed, and as minimally processed as possible—to ensure it brings optimum strength, nourishment, and balance to body and mind.
A Note on Fruit
Fruit is best eaten on its own, especially around midday or in the afternoon when digestive fire (agni) is strongest. As part of a gentle morning routine, SV Ayurveda recommends stewed apple with cloves to awaken digestion and infuse the day with lightness. You can find the original SVA recipe here, along with its gut health benefits.
Grow in Balance & Bliss every Season
Summer invites us to slow down, soften, and nourish ourselves deeply. With the sun high and the fire element strong, our focus turns to cooling, calming, and steadying practices that support digestion, protect vitality, and preserve inner harmony. By aligning with the rhythms of nature and making thoughtful, seasonal choices, we honour the intelligence of our bodies and the wisdom of Ayurveda.
May these gentle summer practices bring you ease, balance, and a renewed sense of bliss—inside and out.
References
Vaidya R. K. Mishra- Notes from Shaka Vansiya Ayurveda Courses, Practicum, Conferences and Lectures 2003-2015