Grishma Ritu (Summer)
As the hot days sap your energy, you’ll find yourself weakening as the Vata Dosha (that which moves things) begins to become more active, and the Kapha Dosha (that which holds together and protects) is relaxed. At the same time the sun warms the earth, your Pitta Dosha (heat energy in the body) is highly active, and your digestion (Agni) will continue to remain mild. As in spring (Vasant Ritu) you’ll continue to consume easily-digestible foods, focusing on cool ingredients and staying hydrated to balance out your Pitta. Take advantage of seasonal fruits and vegetables for salads, and avoid salty foods and alcohol.
Drink a lot of water and other fluids, like buttermilk, fruit juices, bone broth, and mango juice. But, avoid iced drinks like iced tea. Before bed, treat yourself to a glass of milk with a little sugar.
Fruits that are juicy and sweet (Madhura) and cool (Sheeta) are easy to process. These include watermelon, peaches, plums, avocados, berries, pomegranate, mango and grapes. Foods having liquidity and tend to flow freely through the body (Drava Guna) are a must for this summer season, so load up on vegetables like cucumbers, okra, carrots, leafy green, asparagus, and cabbage. You can pair these with boiled rice or lentils.
Oily (Snigdha) foods help ward off the dryness of the season, so consume foods containing coconut and coconut oil, ghee, buttermilk, or you can add these to dry dishes.
Avoid salty foods (Lavana), foods with a pungent profile (Kattu) like garlic, onions and peppers. Also avoid those with an acrid taste (Amla) like lemons and tomatoes, or those that are warm (Ushna) like almonds, cashews, eggplant, mushrooms, corn, spelt, and brown rice.
Breakfast: Try your hand at preparing mango lassi or enjoy a small portion of yoghurt.
Lunch: Steam some asparagus and fennel seasoned with mint and cumin over boiled rice or quinoa.
Dinner: If consuming meat, try some turkey with a side of summer squash and garbanzo beans.
Because evenings are shorter during the summer, you can incorporate naps back into your days (preferably in a cool spot in the house) and wear light clothing. Apply sandalwood to the body, take cool baths, and avoid too much time in the sun. Also avoid extended periods of exertion, but continue with your daily yoga poses (asana). Horizontal poses with gentle stretches will cool the body, like seated forward bends (Paschimottanasana, etc.) and supported inverted poses with supported head, like a bridge pose with a support underneath your pelvic bone. Holding these poses for a length of time will help keep the body cool and also help you stay flexible without too much extertion.