Seasonal Regimen (Seasonal routine, ऋतुचर्या)
Seasonal Regime / Ritucharya
“Life in accord with seasons”
Many people often get sick when the weather changes. Do you experience seasonal allergies? Are you worried about your kids catching a cold from their friends at school? Or excessive hair fall? Or decrease in the strength of the body? Are seasonal changes affecting your mood, energy and productivity at work or school? Follow Ritucharya or seasonal routine for health.
The word ‘Ritucharya' is made of two words. ‘Ritu' means seasons and ‘Charya' means do's and don’ts. The equlibrium of digestive fire in the stomach and dhatus (tissues) and ritysamya which help the body adapt to changing seasons. Health may wellbe looked upon as the sum total of all equlibria.
Due to changes of planetary position, there will be resultant changes in the earth. This change is seen in the length of the day and night, quality of humidity, temperature, rain, wind, sun. Also, oxygen availability and changes in the life cycle of flora and fauna takes place. We experience some features in the form of hot, cold, ability to digest food, tiredness etc., seasonal changes influence events in our body and mind.
Introduction
It is a well known fact that seasonal changes affects the mind and body. So the onset of Autumn and winter demands some changes in a routine for a healthy body and mind. For example in Autumn and winter when the days become shorter and there is a lack of sunlight, one tends to feel a bit low, dull and depressed as compared to spring and summer on the other hand, keep the body hot, so one has the tends to be more excited or agitated.
Bright light therapy, cognitive behavior therapy, outdoor activities, anti depressants, vitamin D are recommended for the treatment. Modifying one's diet as per the seasons is prescribed. Avoidance of sweet, high carb food, mind strengthening herbs and exposure to sun are also recommended.. Yoga, breathing exercises and meditation are very effective to keep the mind happy. Full body and head massage with sesame oil or mustard oil and sauna are also good to combat.
The eternal cycle of changes in the physical world relates to the six seasons which are marked by cold, heat and rain. Their intensity and duration vary among places and periods and call for reciprocal adjustments on the part of the body . Some of the adjustments occur as natural adaptations such as sweating and thirst during heat and shivering in the cold. Ritucharya seeks to supplement the natural adaptation by consciousness alteration in conduct. The rules of conduct are essentially based on the role of the body fluid which fluctuate in the body with changing seasons. They would determine the choice of food, drinks and level of physical activity to suit a season.
The dominance of tastes in the rasa inevitably perturbs dosas such as vata during winter , kapha in spring and pitta in autumn. According to the basic rule the dominant taste in adana and visarga must be countered by article of food with opposite tastes in order to ensure healthy living. The same principle should guide physician in the choice of drugs and diet for treating ailments which would be influenced by the seasons. Off course, a persons daily diet should feature all the six ; the opposite taste mentioned during adana and visarga are meant only to be supplements. Thus ritucharya prescribed appropiate forms of food, drinks,physical activity, medical proceedures,relaxation and general behaviour to suit each of six seasons.
As a seasonal change is gradual, food with opposite taste and the level of physical activity must be tailored to suit the gradual change of seasons.
Waxing and waning of strength with season
The six seasons are grouped into two halves of the year. As a matter of convention, adana and visarga are associated with sun and moon as a symbals of heat and cold.
These are associated with the sun and moon as the symbols of heat and cold.
a. Uttarayan The first half or adana represent उत्तरायन Also known as आदानकाल (Period of depletion) (Northern solstice) comprises of three seasons (six months) from January to June. The absorptive half of the year - the hotter part of the year.
During adana which culminates in summer, the rising heat, dusty wind and drying rivers weaken the life of a plants and animals and the bitter, astringent and pungent taste dominates the rasa of the desicated body.
b. Dakshinayan The first half or Visarga represents दक्षिनायन Also known as विसर्गकाल (Period of Regain) (Southern Solstice) Comprises of three seasons (six months) from July to December. The replenishing half of the year - the colder part
During visarga, the clouds return to hide the sun, rain pours and the earth and the living creature regains strength. During this phase , the rasa of the well watered body is marked by the dominance of sour, salty and sweet tastes.
Thus, the season is marked by fluctuation in strength. During Adana, the body strength is highest in sisira, medium in vasanta and lower in grishma; during Visarga or release, the body strength is the highest in Hemanta, medium in Sarat, and lower in Varsha Ritu.
Durning Adana and Visarga , life giving waters are alternately drawn away from the earth and its creatures, and returned. Referring to clouds. What ever is taken away is returned.
Thus, Ritucharya prescribed appropriate forms of food, drinks, physical activity, medical procedures, relaxation and general behavior to suit each of six seasons. "Man is a miniature form of the universe". Whatever is present in environment outside is present inside the body. A whole universe is composed of five elements and hence all matter and creatures are composed of those five elements called Pancha- mahabhutas (पंचमहाभूत). They are Fire, space, wind, earth and water. The balance of these five elements in human beings establishes health whereas imbalance causes diseases.
The health exists when there is a balance between three fundamental bodily bio-elements or doshas (दोष) called Vata (वात) air element (movement), fire element Pitta (पित्त) (metabolism) and Kapha (कफ) Kapha water element (binder). The seasons have a natural effect on the tri-doshas. The strength of a person is disturbed when suitable diets and routines are not adopted according to the seasons. Vata (वात) represents movement, Pita (पित्त) metabolism and Kapha (कफ) structure and water. As per Ritucharya(seasonal routine), Vata or movement functions in the body are aggravated in Shravan or rainy season. Pita or metabolism is aggravated in Sharad Ritu and Kapha in the Vasant Ritu.
Transition period / In between the season (ऋतु- सन्धि)
The transition period was to be managed by a gradual change in the individual's conduct. The last week of the previous season and the first week of the new season are called Ritu - sandhi. The very critical period from the health point of view. Most of the imbalances occur in this time. People tend to fall sick at the change of seasons.
During that period, the regimen of the preceding season should be discontinued gradually and that of the succeeding season should be adopted (gradually); sudden discontinuance or sudden adoption gives rise to diseases so a dietary adjustment and increase/decrease of some of the taste in one's food with some medication (herbs) and habits and lifestyle.
The faulty vitiation (doshas) exit the body through the orifices, bowel, bladder, stomach, lungs, mouth and pours of the skin. As a remedy eat herbs and diet which can act as a laxative, diuretic and clear mucus from the body and also helps the body to sweat (svedana).
Treat seasonal affective disorder the natural way
Doctrine of Ritucharya
Doctrine of Ritucharya is the attempt to observe fluctuations in the chemical composition of the body in response to seasonal change, taste being the Ayurvedic symbol for chemistry. Secondly, it represents yet again the constant endeavour to restore a grand equilibrium of not only dhatus and dosas but also of a body and the changing environment through dietary and other interventions.
“We prepare for the coming season by changing our diet, Lifestyle and clothing”
1. Winter season (Mid-January - Mid March) (शिशिरऋतु- माघ- फाल्गुन) Temp - Below 10-degree Celsius
" Dewy season”
“Cold and dry season”
(शीतकाल)
Features
Winter season is very cold, but pleasant with occasional sunshine. Shishir is the season when you can eat or drink anything. For most of us, winter is the time for parties, good food and dressing up. The body is full of strength.
Winter is the best time of the year to improve your health and pump your immunity. Your digestive function is at its best, assimilating more foods.
Winter is a combination of two energy systems that can give rise to health problems. The dry cold energy system is called Vata (वात) which cause arthritis and other pains. The cold moist energy system is called Kapha (कफ) which cause sinus and other respiratory problems. That is why, in winter, people who are predominantly Kapha in nature feel unwell, while the Pitta (hot energy) constitution people feel wonderful in winter. The digestive power is strong. The Onset of Sisira heightens libido. This season signifies old age.
“Vata is perturbed during winter”
Diseases: Signs & Symptoms
Asthma, bronchitis, upper and lower respiratory tract infection, pneumonia, H1N1 influenza, Chikungunya,
Arthritis, frozen shoulder, backache, sciatica, dandruff, Constipation, Rise in blood pressure, abscess, infections, oral stomatitis, hyperacidity, stroke, heart attack, diabetes, dry scaly skin, cracked heel, chapped lips/ soles, dry/ itchy skin, scabies, peeling cuticle, swelling of fingers (frostbite) , herpes, snoring.
Elimination Therapy
BEAT THE COLD
Panchakarma
● Regular yoga and Pranayama, Surya Namaskar.
● Massage Lubricant therapy. Application of sesame or til oil over the body and head. As the skin gets dry in winter, regular body massage will generate heat, thereby providing respite from the cold, but it also keeps Vata dosha from getting aggravated.
● Inhalation of the ‘dhoop' from aguru keeps the respiratory passage clear and removes Kapha
● Steam: (Sweating) or Fomentation. Sauna bath or Steam bath should be taken regularly. It unclogs the body channels. Medicated steam with eucalyptus oil.
● Kunjal kriya (therapeutic vomiting) Drink 3 glasses of water and vomit it out after 5 minutes, by stimulating the tongue with three fingers.
● Jal neti (nasal cleaning)
● Nasya Nasal evacuation: Drop of Anu taila in both the nostrils.
● Expose oneself to morning sun rays for natural sudation (sweat)
● Enema lubricant and non-lubricant
● Soak your feet in hot water for 25 minutes. Add aromatic oil such as rose/ orange blossoms. This will relax your nerves and drive the cold away.
● Fill the bathtub with warm water, add essential oils and soak yourself for 20-25 minutes. Drink a cup of warm milk after this bath and sleep.
● Mudra: Linga and Ganesh Mudra.
● Boost your immunity
~ Chyawanprash,
~ Honey is antibacterial, soothes throat has a warming effect
~ Herbs: Tulsi, amla, dry ginger (सौंठ), etc.
~ Consume Terminalia chebula (हरड़)+long pepper (पिपली) pippali 1:1 as a tonic in the winter season.
~ Turmeric+ warm milk
~ Withania somnifera (अश्वगंधा) with milk
~ Tinea cordifolia (गिलोई)
Diet
Do’s
● Foods that are sweet, sour and salty are especially beneficial in cold, dry winter.
● Bitter (तिक्त) tastes are more powerful and hence can be included in the diet in these seasons.
● The digestive fire (जठराग्नि) becomes stronger and is able to metabolize heavy foods such as fats and dairy products like milk, cheese, butter, ghee etc.
● Should drink warm water or ginger tea in winter.
● Warming food: black pepper, long pepper, (पिपली) clove, methi, asafetida, ginger, (सौंठ) garlic etc.
● Food should be warm laden with moisture (like curries) and some oil or ghee to hydrate and moisturize the body.
● Vitamin C like Amla, drumstick leaves, guava, citrus fruits.
● Dry fruits- Almond, walnut, cashew nut, raisins, dates, figs (अजींर), pistachio. Dry fruits keep your body warm.
● Food rich in zinc: nuts and seafood.
● Hot Soups: Tomato, spinach, pumpkin, corn, mushroom, chicken, mutton. Add White/ black pepper, turmeric, onion, coriander, ginger, dill, garlic or galangal to clear the upper airways and sinuses, and fight viruses and bacteria. (Avoid pre-packed soups)
● Pulses- black beans (urad dal), Kidney beans, (राजमा), soybean, lobia.
● Non-veg Fish, prawn, mutton, chicken.
● Milk and its products (Ghee, shrikhand, curd, yoghurt, etc.)
● Grains-Rice, Wheat, Jowar, Barley, Ragi, bajra, corn (Makka) oat
● Fresh sweet Seasonal fruits - Amla, guava, apple, papaya
● Oilseeds- Flax seeds, sesame seeds, sunflower seeds, groundnuts, etc.
● Seasonal vegetables - sarson ka saag, Jimikand (सुरन), peas (मटर), cauliflower (फूलगोभी), cabbage, spinach, (पालक), carrot, bottle gourd, mushroom, radish.
* Til laddoo, (मूँगफल्लीपट्टी), (चिक्की)
* Til laddoo, (मूँगफल्लीपट्टी), (चिक्की)
● Sugarcane (Jaggery)
Don’ts
● Bitter foods should be avoided as they tend to increase dryness in the body.
● Vata aggravating food: Bengal gram (चना), legumes, raw foods.
● Avoid Tea and coffee as it dehydrates the body and aggravates acidity.
● Taste: Bitter, astringent and pungent
● Avoid coriander in January.
● Fasting
● Light food like puffed rice (पोहा, मुरमुरे)
● No sattu.
● Dry vegetables
● Barley, Moong, arhar dal
● Cold drinks
● Insufficient intake of food
● Avoid constipating food like jackfruit and banana.
Lifestyle
Do’s
● There is a natural accumulation of Kapha due to the cold and wet environment, so one should try to keep warm. Warm baths, sauna and living in a warm house are beneficial.
● Heavy, warm, dry clothes should be worn. The fabrics that are mentioned are silk, leather, jute, thick cotton, wool etc.
● Do vigorous exercises such as aerobics and other forms of physical exercise routine can be followed.
● Drink lots of water.
● Stay active, keeping your hands and feet warm.
● For protection against cold wear layered warm cloths neck, ear, head, hand, feet, the chest should be covered.
● Have dreamless good night sleep (as long sleeping hours at night) keeps Vata in balance.
● Purify the air with camphor as close doors in winter can lead to a proliferation of bacteria and viruses.
● If using room heater always keep a bucket of water inside the room to maintain humidity it will prevent a dry cough.
● Asthmatic must use preventive inhalers in the morning and cover their face with wet tissues to avoid exposure to environmental pollution.
● Rubbing and clapping of hands generate heat.
● Pressing thumb inside palm before getting up in the morning for 5 minutes.
● Daily walking for half an hour a must.
● Switch off blowers 15 minutes before coming out of the room or car
Don’ts
● Dry the hairs properly after a bath with the towel.
● Avoid going for early morning walk as cold temperatures and exercise can result in coronary artery problems like heart attack.
● Prolonged use of heaters or blowers results in an increase in body's core temperature. It can also result in electrolyte imbalance as it dehydrates you. It dilates blood vessels resulting in a severe headache. Don't sleep with blowers on.
● Avoid day Sleeping and keeping awake late at night.
● Avoid carbohydrate craving
● Avoid frozen shoulder syndrome by doing muscle stretching exercise.
2. Spring season (Mid-March Mid May) वसंतऋतु - (चैत्र- बैसाख)
Temp - 20 - 30 degree Celsius
(मधुमास, कुसुमाकर, ऋतुराज, बहार)
King of seasons
“Kapha is aggravated in spring season” (कफप्रकोप)
Features
Spring is personified by blooming of mango flowers, singing of koyal (कोयल), the trees and creepers become loaded with flowers, lakes are filled with lotus. There is fragrance everywhere. Spring is a season of birth, new beginnings, renewal, and growth—a time for the earth to make manifest the latent potential within all things. Seeds are germinating, flowers budding, insects buzzing, leaves unfurling. Happiness resides in this season.
Winter's accumulated snow and ice are beginning to melt. The digestive fire being high, people eat more and heavy food. Sometimes they are not able to assimilate these hard to digest food so ama (toxic product of indigestion) starts the accumulating.
Just as spring melts the lingering ice and snow, it liquefies accumulated Kapha (ideally, so that it can be eliminated from the body). This process can either be a revitalizing event or it can trigger a number of health challenges. When the warm weather melts the snow in spring, it has a similar effect on the body. The ama starts melting and clogs the channels. If you do not assist the toxins in moving out of the body, you can be prone to flu, colds and allergies.
Kapha is a cold, moist energy which causes sinus and respiratory problems. Kapha is disturbed by too little physical activity, or too much sleep and overeating rich and fatty foods. In Kapha aggravation organs involved are chest, head, neck, stomach and fat. Kapha aggravation disturbs the digestive system hence person experience various digestive problems
On another hand a person with balanced doshas enjoys this weather, feels fresh ready to enjoy the season, gains energy, enthusiasm and has a relaxing experience. This season signifies new life.
“Spring is a perfect time of year for a cleanse”
Signs & Symptoms
A cough, Cold, sneezing, Rhinitis, bronchitis, Sinusitis Indigestion, Nausea, excess salivation, Feeling of heaviness, Seasonal allergy, bronchial asthma, snoring, fever
Elimination therapy
Body cleansing or detoxification
In spring, the body is focused on cleansing the liver system, which includes the blood and intestines.
Panchakarma:
● Emesis (वमन) Therapeutic vomiting. It is best elimination therapy for Kapha Dosha. It is also called (शोधन चिकित्सा)
● Purgation (विरेचन)- Colon Cleanser: Take 1 tsp of Triphala powder with warm water at bedtime. It's a Vedic technique for rejuvenating the body. It helps to detoxify and remove toxic residues (excessive pitta) and other accumulated substances in the intestine.
● Nasya Nasal cleaning (नस्य) by dropping two drops of Anu taila in each nostril.
● Pranayama It clears the nasal cavities and facilitates the normal flow of Prana to the body. It increases the vital capacity of lungs.
● Kapal Bhati Normal inspiration and forceful expiration. All the secretion in the respiratory passage is thrown out of the body.
● Enema(बस्ती)
● Fasting
● Gandush Drinking three glasses of water and vomiting out after 5 minutes, with the help of three fingers stimulating the tongue.
● Shankha prakshalana Cleaning of the gastrointestinal tract. Drink 10-15 glasses of water. It is followed by series of evacuation. Take light diet of khichdi and buttermilk in afternoon. And normal diet for dinner. It can be practiced once a month.
● Steam inhalation Inhale steam with few drops of eucalyptus oil (elimination of Kapha from the head) are good alternatives.
● Medicated smoke by burning turmeric. It is good for the elimination of Kapha.
● Sauna Sauna will also help get the Phlegm moving and unblock sinuses
● Exposure to the sun. Toxins are thrown out in form of sweat
● Drink several cups of hot water to ensure that your body moves Phlegm from the lungs to the intestine
● Prepare Cinnamon, fennel, cumin and ginger tea. These herbs cleanse the channels, kidney and liver and increase alertness
Boost your immunity
● Take Terminalia chebula (हरड) + honey (शहद) as a tonic in the spring season.
● Eat tender Neem leaves (कोपल) 10-15 daily for three weeks. (in Chaitra Navratri) It protects against blood infections.
● Amla which is rich in Vitamin C
● Drink turmeric milk to boost immunity.
● Trikatu: Black pepper, long pepper and dry ginger.1:1:1 with honey. Taken as a tonic in the spring season.
● Herb Ashwagandha
● Honey helps to eliminate Kapha Dosha
● Herb- Ginger, turmeric tulsi, Neem, fennel, mint
● Long pepper (पिपली) Can be taken with honey three times a day.
● As a prevention one can take Terminalia chebula (हरड़) powder with honey as tonic every day. It guards against cold and cough, fever, indigestion and premature ageing.
● Use herbs that dissolve Phlegm such as cumin, ginger, turmeric tulsi and lemongrass as decoction boiled in water or add them to the soup.
● For a dry cough take pippali sheer (पिपलीक्षीर). Boil milk adds 2 tsp of pippali powder and sugar. Drink before going to sleep for three days.
● A decoction of ginger, black pepper and honey or decoction of cumin, black pepper, cinnamon, lemongrass
● Herbs fennel, mint
Diet
Do's
● Warm light easily digestible food.
● Taste: pungent, bitter, and astringent tastes. To pacify Kapha.
● Astringent (कषाय) tastes is more powerful and hence can be included in the diet in this season.
● Spices: Spices such as coriander, cumin, turmeric, and fennel helpful stimulate the digestion and detoxify the skin. These spices pacify the aggravated Kapha in the body. They stimulate the digestive fire or Agni and restores the digestion. Green chilies are also good.
● Time to eat: Kapha is predominant during daytime 6 am to 10 am so avoid excess eating during that period stick with a light breakfast.
● Let lunch be the biggest meal of the day. Having lunch in pitta time (12-2pm) will aid in digestion. Dinner should be light.
● Drink warm fresh ginger tea with honey
● Drinking warm water and hot beverages.
● Enhance your meals with the pungent flavor of onions, garlic, ginger, (सौंठ), black pepper, long pepper, chili pepper, small amount cayenne pepper and an unlimited variety of herbs and spices.
● Freshwater fish, tofu, poached or hard-boiled eggs, roasted meat are also appropriate during the spring season.
● Grains Rice, old barley, old wheat, Jowar, rice, maize, millet, etc.
● Should eat chapatti mix of wheat + barley (जौ)
● Pulses Green gram (मूँगदाल), red lentil (मसूरदाल), soybean.
● Pomegranate sharbat
● Seasonal vegetable: Bitter vegetables, bitter gourd (करेला), Amaranth (चौलाई), fenugreek, (मेथी), mustard leaves (सरसो का साग), drumstick, legumes, cabbage, broccoli, cauliflower, white guard (पैठा) spinach, coriander leaves, Pumpkin, eggplant (बैगंन), carrot, tender mango (कैरी), jack fruit, garlic and lemon are considered wholesome food in this season.
● Beverages such as (Asava), fermented infusions (Arishta) fermented decoction.
● Sugarcane juice
● Seasonal fruits- Jamun, Bhutta, Bel, Falsa.
● Tulsi tea as it prevents viral and respiratory infections.
● Eat Drying food like Kala Chana roasted, Jowar and bajra
Don’ts
● Sour food like sour curd, pickles, chutneys
● Chilled or refrigerated foods like ice cream and cold drinks during that period.
● Avoid milk, paneer as they are mucus forming food. It can lead to respiratory problems and increase a cough and congestion.
● Avoid watery veggies like avocado, cucumber, radish, olives, sweet potato, zucchini. Avoid potato and onions also.
● Fruit: Water chestnut (सिंघाडा), Heavy or sour fruits like oranges, bananas, pineapples, figs, dates, coconuts and melons are also best reduced.
● Fast foods, soya products, nuts, excessive amounts of bread
● Heavy food: Fried made of meat, New grains, urad dal, chana dal,
● Sweet food: Rabri, malai, shrikhand
● Fatty & Oily food Fried
Lifestyle.
Do’s
● Burn camphor to disinfect the atmosphere.
● Go for vigorous exercises, or walking, this will help in clearing the increased Kapha.
● Do dry massage, it is very helpful as it produces dry heat by friction it helps in pacifying Kapha
● Protect yourself from dust and pollution by using a face mask.
Don’ts
● Try to curtail any tendency to overeat or snack between meals
● Too much of rest
● Avoid day-time naps: especially sleeping after the lunch as this slows down the digestion.
3. Summer season (Mid May-Mid July) ग्रीष्मऋतु - (ज्येष्ठ - अषाढ )
Temp - 40 - 45 degrees Celsius
Ah... the long, leisurely days of summer. Are you sipping lemonade / coconut water by the pool ? Packing for a picnic ? Watching the sunset on a beach ? I hope you are having a fun. But beware of summer's side effects. the qualities of summer are hot, sharp, and penetrating. That’s why our pitta dosha—the subtle energy that controls metabolism and can cause us to overheat—tends to flare up when the temperatures rise. Pitta-related imbalances include sunburn, hot flashes, exhaustion, acne, and diarrhea. Emotionally, excess pitta can manifest as anger, jealousy, and impatience. Sound familiar? Try the following tips to keep your cool all summer long.
Features
When the season change to summer, sun rays become powerful, the severity of the sun reduces the element of water (Kapha) in the body. Very hot temperatures. It has the longest day of the year (21st June), Summer is the time of pitta, an energy that is a hot, dry, transforming and burning. It is also connected to anger. Organs affected are skin, liver, Spleen and blood. Pitta is vitiated by intake of pungent, salty and sour food and wines, exposure to sun, heat and anger. Body’ energy level is low. Rising temperature and humidity levels encourage the breeding of microbes.
Most of us need to balance pitta in the summer regardless of our constitution. Our digestive fire is naturally low during hot weather, and we often experience a decrease in appetite. We should respect this change by eating in moderation. Our bodies will want more liquids when it is hot. But even though we find it refreshing and satisfying to drink cold water and cool fruit beverages at this time, we must take care not to douse the digestive fire by drinking ice cold liquids during or after meals.
Pitta stimulating (पित्तप्रकोप )
Disease
Heat exhaustion: muscle cramps, excessive thirst, fainting, nausea and vomiting, irritability, burning headache, excessive sweating, high fever.
Sun stroke : a severe headache, dizziness, disorientation, confusion, increased heartbeat, heavy breathing, unconscious, seizures, high fever, dry skin, piles, liver problems. Cholera, measles, chickenpox, Jaundice
Prickly heat, rashes, Dehydration, urinary tract infections, epistaxis, digestive problems like diarrhea, vomiting, fainting, nosebleeds, headaches, skin rashes, photo dermatitis, Weakness in the body, etc.
“प्याज, पुदीना, निंबू, कैरी।
येसबगर्मीलूकेबैरी॥
Elimination therapy
BEAT THE HEAT
● Application of Heena (मेहंदी), to eliminate excess heat from the body.
● Pranayama - Sheetali and shitali.
● Chandra Bhedi pranayama- breathing from left nostril.
● Mudpack made of fuller earth (मूलतानीमिट्टी) has cooling properly.
● Sandalwood paste is soothing brings down the temprature of fever.
● Sleeping on right side keeps the body cool. Sleep on your right side to open your left nostril, which corresponds to the ida nadi, the subtle energy channel that corresponds to the cooling moon.
● Application of Chandana pastes over the body
● Neem is a natural cleanser and blood purifier. Neem paste can be applied on hot and sweaty areas.
● Aloe vera (Burn plant) its gel used for local application as well as for taking orally. It removes the Heat from the body and is good for Pitta elements. Apply Aloe vera paste on sunburns or tan.
● Calamine lotion is also soothing for skin.
● Egg white is also a good remedy for burns (only for local application).
Mudra
● Varuna Mudra
Herbs
● Shatavari, Triphala
To boost immunity
a. Take Terminalia chebula (हरड) + Jaggery (गुड) as tonic in summer season.
b. Amla murabba
c. Gulkand Rose petal preserve
d. Shatavari, Triphala
Diet
Do’s
● A light diet including fruits and juices
● Cooling food: Or Pitta pacifying food : fennel, coriander, jeera, cardamom, green leafy vegetables, coconut cucumber, water melon, dairy product _ yogurt, milk. ghee, salads, parsley, sprouts.
● Grains Rice, Barley, Wheat
● Taste- sweet, salty and sour
● Kattu (कटु) tastes are more powerful and hence can be included in the diet in this season.
● Seasonal fruits- litchi, mangoes, watermelon, muskmelon, pineapple, plums, Lemon, berries, phalsa, Grapes, water chestnut (सिंघाड़ा) and coconut (keep in mind that all fruits consumed in summer should be ripe and sweet).
● Seasonal vegetables Chaulai ka saag, tinda, okra, arbi, torai, bottle gourd, snake gourd (परवल), cauliflower, unripen mango.
● Salads- onion, tomatoes, cucumber, beet, carrot, lettuce, oregano, cooling leaves (mint, coriander), lime
● Vegetable Juices good for controlling excessive thirst
● Chutney- Coriander/ mint chutneys keep Vata and pitta in imbalance, Coconut chutney
● Cereals boiled rice, Wheat, barley, oats, sweet corn
● Light Pulses- Green gram (मूंगदाल)
● Dairy- Ghee (clarified butter), milk, (cow or buffalo), yoghurt, lassi with added sugar, Piyush (cow's colostrum), shrikhand, रबडी़
● Curd rice, or curd with pepper
● Spices More of cumin, fennel and coriander seeds or powder, mint, cardamom, only use rock salt.
● Jaggery
● Food containing more water
● Drink water in abundance
● Beat the heat with the right thirst quenchers
Healthier drinks
● Coconut water– It is the most natural drink after regular water to keep yourself hydrated. It rehydrates the body as it comprises processed carbohydrates in the form of electrolyte and sugar, which in turn help balance the water levels in the body.
● Lemonade- Possibly the most popular beverage in the world, it helps energise your body as well as kills your thirst. It is an excellent source of vitamin C and helps in improving digestion, cleanses your body, and reduce the risk of experiencing heartburn or bloating. Lemon sharbatcan be relished with Sabjaseeds (sweet basil)
● Lassi-The beverage is traditionally served in earthen clay pots or ‘matkas' which aid in providing the instant coolness that is associated with the drink. This smoothie-like drink is made from yoghurt and boost of a creamy texture. It is sweet in flavour, but can also be enjoyed in a savory form. It is an excellent digestive and helps in energising the body as well. One can also have mango lassi.
● Sugarcane juice- With rock salt, lemon and ginger. Perfect to beat the summertime heat, it also serves as an energy drink. A glass of cold sugarcane juice can help rebuild the depleting energy levels in your body. It is rich in antioxidants, act as a diuretic and helps keep your liver strong. It is loaded with carbohydrates, proteins and minerals.
● Green raw mango drink (आमपना) A very popular drink during summers in North India. This nourishing drink is made up of green unripe mangoes boiled. 4 raw mangoes, 1 tbsp cumin seeds roasted, cardamom powder, Hing a pinch, mint leaves 20 in number, black salt, salt, sugar, pepper powder. Serve cold with ice. This drink reduces the effect of sunstroke in summer and has a cooling effect.
● Musk Melon drink- This is mouthwatering and quenches thirst keeps you cool and replenishes all essential salts and nutrients that get drained out during summer. It is made with tamarind and Jaggery.
● Savourysherbetmade of pudina (mint), lemon, rock salt (Kala namak) and honey. It keeps the stomach cool.
● Milkshakes, mango shake
● Vetiver Drink/ ख़सशरबत
● Buttermilk (छाछ/तक्र)
● Wood Apple drink (कविट) It is prepared with Jaggery and cardamom. It is cooling and thirst quenching too. This drink has a very striking flavour and fragrance.
● Golden Apple Drink (बेलशरबत) It cools the body. It is made of bel pulp and sugar.
● Garcinia (कोकमशरबत) Another cooling drink for summer
● Phalsadrink (फालसाशरबत) cooling berry - Soak a handful of phalsa fruits in water for half an hour. Crush, strain mix with sugar, black salt, water and serve chilled. Garnish with a mint leave. This is a popular exotic drink in North India.
● Palm nectar (Neera)
● Solkadi (सोलकढीं) It is made with coconut milk and kokum paste. Added to it green chillies, garlic flakes, ginger, cumin, coriander leaves, salt to taste and water as required. It is usually eaten with rice. Popular in Goa.
● Fennel, anise or jeerasoaked overnight in water with lemon.
● Jaljeera A cooling drink to relish in summer.
● Sattucooler recipe- Thissweet delight is known for its cooling properties, and a perfect drink for all summer woes. Mix sattupowder and sugar in water. Add lemon juice, roasted cumin powder and some ice cubes.
● Tamarind drinks It's pulp mixed with Jaggery water and cardamom
● Rose sharbat - Roohafza (रूहअफ़जा)
● Sweet basil seeds drink Prepare lemon juice and add a spoonful of sweet basil seeds (Sabjaseeds). After the seeds swell, stir well and drink it. (soda can be added to it optional). It serves as a cooling drink.
● Fruit Juices like orange, sweet lime, pineapple, mango, litchi, watermelon etc.
"Cool as a cucumber"
Don’ts
● Fruits: Discard if they are sour or unripe
● Avoid spicy, oily, fast and fried food
● Avoid roadside juices (ice in sugarcane juice)
● Taste Pungent, salty and sour
● Avoid white sugar during the day and salt at night
● Restrict Curd (sour) as it is hot in potency, people who have the problems of acidity and hyperacidity.
● Avoid outside uncovered food especially roadside, cut fruit from the market
● Avoid Heavy diet
● Warming and heavy food like ghee, oil, fried, Rabri, malai, jalebi
● Dry ginger, chilly, pippaliasafoetida, mustard
● Dry fruits cashew nut, walnut, groundnut
● Restrict non-vegetarian food
● Restrict Carbonated drinks
● Caffeine - Tea, coffee as it loses water from the body due to urination.
● Wine in large quantity
● Taste- pungent, bitter and astringent
● Sour and salty foods.
● Heavy and warm food: Black gram (उडद), Mustard oil and mustard leaves in cooking (very heating)
● Hot potency food: chilies, garlic, ginger, asafetida, mustard, spices, pickles, peanuts, meat.
● Papaya, pineapple (very heating)
● Eggplant (baingan), garlic- minimise or at least cooked in ghee
Lifestyle
Do’s
● Getting up early in the morning
● Morning walk
● Modest physical activity
● Day sleep is advised during the summer. A short afternoon nap is rejuvenating.
● Stay hydrated The body dehydrates faster in summer so drink lots of water to avoid dehydration. It is important to drink salt or an electrolyte solution along with sufficient water.
● Try to stay indoors in a cool place
● Protect yourself with sunscreen, hat, goggles and umbrella.
● During this ritu, eat home cooked food, stay at home and relax.
● Swimming/ Bathe in cold water
● Wear light lose fitting light coloured cotton or khadi clothes, which breathe and do not trap the heat.
● Covering the head with a wet towel if out in sun.
● Sipping water regularly
● Enjoy cold breeze
● Moisturize daily
Don’ts
● Avoid exposure to direct sun rays in peak hours 1 pm - 5 pm
● Avoid too many exercises and exertion.Heavy outdoor activity is not advised
● Add boiled neem leaves to bathing water to prevent skin infections
● Avoid controlling thirst
● Avoid intake of sour, pungent, hot, deep fried items and flour of wheat and grains (बेसन+मैदा)
● Tea, coffee and alcohol
● Hot spicy food
● During this ritu, eat home cooked food, stay at home, relax and be among children.
● Wine in large quantity
● Do not drink cold water immediately after one has come from outside (hot weather), is harmful
● The exercise which leads to lots of sweating is to be done sparingly
● Avoid Anger
4. Rainy season or Monsoon (Mid July - Mid Sept) वर्षाऋतु (श्रावण- भाद्रपद)
Temp - 19 - 25 degrees Celsius
(बरसात, बरखा, वृष्टी, बारिश)
Season of aches and pain
Monsoon brings down temperatures and replenishes the water systems. Very hot, very humid and heavy monsoon rains begin. But it also brings to life bacteria, fungi and viruses, making us victims of infections via mosquitoes, contaminated water and air. Monsoon is the time when the digestive system weakens. and leads to the following: low immunity, Low vitality, low digestive power.
Due to the high humidity, the body does not naturally lose water as it does in summer, as a result, a lot of people may experience water retention and swelling, which can be quite bothersome. We can utilise the rainy season for healing, balancing and relaxing the mind and body.
Vata is a dry cold energy which effects the movement. It gets disturbed by suppression of natural urges, fasting, excessive vomiting, and purgation, exhaustion from physical labour.
"Quiet and leisurely lifestyle is ideal in a monsoon"
Disease: Signs & Symptoms
Cervical spondylosis, headache, body ache, backache, rheumatoid arthritis, water retention
Infections: fungal, viral, bacterial
malaria, dengue, chikungunya, swine flu.
urinary tract, skin infections and throat infections.
Stomach infections, cold, cough and upper respiratory infections. Fever, sneezing, running nose, bronchitis, laryngitis, worm infestation, (dry hair, skin problems, ringworm etc.), Tinea cruris,
Indigestion, vomiting, gaseous distension, diarrhoea, dysentery, jaundice, typhoid
Weakness, blood disorders, swelling, itching, rashes, conjunctivitis.
“Vata Is aggravated in rainy season”
Elimination therapy
BEAT THE HUMIDITY
● Panchkarma should be done to detoxify the body
● Purgation- Triphala 1 teaspoonful with water at bedtime or psyllium seed husk (Isabgol) 2 tbsp in water at bedtime.
● Emesis (वमन) Therapeutic vomiting. It is best elimination therapy for Kapha & pitta Dosha.
● Nasya Nasal cleaning (नस्य) by dropping two drops of Anu tailain each nostril.
● Massage with sesame oil or mustard oil. As oil is a panacea for all Vatadisorders
● Application of Ubtan made of neem leaves, gram flour and rind of pomegranate.
● Dry herbs massage is also good to get lymphatic channels moving and to get the toxins flushed out of the system.
● Practice pranayama every day and walk regularly.
● Kapal Bhati- Normal inspiration and forceful expiration. All the secretion in the respiratory passage is thrown out of the body.
● Enema (बस्ती)
● Fasting The best remedy to detoxify the body
● Gandush Drinking three glasses of water and vomiting out after 5 minutes, with the help of three fingers stimulating the tongue.
● Shankha prakshalana Cleaning of the gastrointestinal tract. Drink 10-15 glasses of water. It is followed by series of evacuation. Take light diet of khichdi and buttermilk in afternoon. And normal diet for dinner. It can be practiced once a month.
● Steam inhalation Inhale steam with few drops of eucalyptus oil (helps in elimination of Kapha from the head)
● Medicated streamis recommended for body pain and joint pain.
● Medicated smoke by burning turmeric. It is good for the elimination of Kapha.
Mudra
● Vayu Mudra and Apana Vayu Mudra
● While waking up in the morning, lie down on the right side for 5 minutes.
To boost immunity
a. Take Terminalia chebula (हरड) + Rock salt ( सेंधानमक) in monsoon as a tonic
b. Aloe vera gel to be consumed
c. Herbs like neem, Amla, saunfand Elaichi which are cooling
d. Herbal decoctions like Tulsitea, floral teas are good for health. Drink herbal decoction with, ginger and black pepper is beneficial because it can dry up a runny nose and reduce inflammation in lungs.
e. Drink turmeric milk at bedtime
f. Consume Tenia cordifolia Giloy to improve immunity.
g. Boost your immunity by fresh Amlaor its powder or juice. Take an orange or sweet lime.
“Season of fasting”
Diet
Do’s
● Include cow’s ghee, lentils, green gram, in diet.
● Consume small piece of ginger with rock salt before every meal.
● Taste: Sour, salty and sweet
● Sour (अम्ल) tastes are more powerful and hence can be included in the diet in this season.
● Add ginger and green gram in your daily diet
● Drying food grilled Bhutta, boiled black and white Chana chaatand peanuts, boiled corn, brown rice poha, soya and roasted Chana, Dalia, steamed Moongsprouts are drying for the body and also easy to digest.
● Soups of pulses seasoned with ginger and asafoetida, pepper, long pepper good for digestion. Hot soups to relieve the blocked feeling which comes with URI infections.
● Rasam A spicy drinkis also a good option to clear nasal passage.
● Keep pickles, bread free of fungus. Store in airtight containers.
● Grains old rice, old wheat, barley
● If liver disorders: eat Barley, fruits, Moong dal khichdi, cold soups and coconut water.
● Consume ginger and honey tea.
● Add garlic to your food as it is anti-inflammatory.
● Go bitter in the rains, as they are great combat material for rain toxins i.e. turmeric, methi, Karela.
● One should consume natural diuretics like cucumber, brinjal, barley water, jasmine tea, rose decoction and barley sattu.
● Anti-flatulence herb like ginger powder (सौठ), ajwain, asafoetida (हिंग) and black salt should be liberally used
● Honey is best for keeping bodily dampness in check
● Juices
● Mastu (Thin water of yoghurt)
● Lemon to promote better digestion.
● Seasonal Vegetable- Pumpkin, brinjal, bitter gourd, ginger, garlic, white gourd
● Seasonal fruits Jamun, Bhutta (maize) lemon
Don’t
● Avoid drinking an excess of fluids at this further slows down the metabolism.
● Avoid consuming stale food
● Do not eat a green leafy vegetable in Shraavanamonths. As it is infested with worms and full of mud and it also aggravates Vata.
● Avoid curd, pickles, heavy food at night especially asthmatics
● No fermented food like dosa, idli, uttapam, vadacurd, vine, vinegar, alcohol in the month of Bhadrapada. As anything fermented aggravates pitta.
● Refined and processed foods like (बेसन, मैदा) maida,, all products made from refined flours are detrimental to one’s health.
● Avoid roadside food or water
● Avoid potato, horse gram as it causes gastritis and bloating
● Heavy diet- Uraddal, Rabdi, malai, curd, milk, processed cheese, fried, red meat, as digestive fire is weak.
● Avoid new rice, lady’s finger
● Sour Food-tomato, ketchup, tamarind, Pickles, chutneys. Sour drinks predispose the throat and tonsils to infection
● Avoid chilled drinks, ice and ice creams
● Oily foods like chips and namkeen should be avoided.
● Avoid rice, brinjal
● Excess of salt: Avoid salt in your dinner on particularly painful days.
Lifestyle
Do’s
● Hygiene frequently washing hands
● Use of sanitizers
● Install a good quality water purifier. Also, carry your own water with you to the office
● Ensure Water tanks are regularly checked for dead pests and cleaned.
● Always keep the surrounding dry and clean. Do not allow water to get accumulated around.
● Keep body warm as viruses attack immediately when body temperature goes down.
● Keep the skin, skin folds and spaces between the fingers and toes absolutely dry.
● Use aromatherapy oils like eucalyptus oils and lemongrass to keep insects away from homes.
● Exercise is essential in this season to avoid joint pains.
● Right footwear wears comfortable open toed footwear which has a firm base.
● Prevent mosquito bite by wearing full sleeves, applying Odomos, and using good night mosquito repellent.
● To avoid skin infections and itching adds 2 tsp of neem oil in half cup sesame oil and uses this for a massage before hot water bath at least once a week.
● Cut your nails regularly as moisture between them will invite infections.
● Avoid day sleeping as it vitiates Kapha.
● If diabetic does not walk barefoot, dry your feet and apply antifungal powder before wearing shoes. Avoid tight and ill-fitting shoes.
● Avoid growth of moulds and fungi in the cupboards. Just scatter neem and betel leaves (or paraffin balls) inside and breathe easy.
● Avoid getting wet in the rains. If you happen to get wet, change into dry clothes as soon as possible to avoid getting infections as immunity is low during this season.
● Avoid using the air conditioner continuously as it aggravates body pain.
● Avoid heel or leather shoes completely.
● One should keep the windows open when the sun shines because this will help to reduce the dampness at home which is the main cause of many diseases in this season.
5. Autumn season or Fall (Mid September - Mid Nov) शरदऋतु (अश्विन- कार्तिक)
Beginning season Temp: 19 - 25 degrees Celsius
Pleasant season
(पतझड)
“Pitta Is aggravated in autumn season”
Features
Autumn or Sharad Ritu is the "Season of Fall". The post-monsoon seasons. Temperatures are mild, in this season trees actually shed their leaves. When the duration of daylight becomes noticeably shorter and the temperature cools down considerably. At the midpoint of Sharad Ritu (23 Oct), the day and night last exactly the same amount of time. One of its main features is the shedding and colour changes of leaves from deciduous trees.
In Indian mythology, autumn is considered to be the preferred season for the goddess of learning Saraswati, who is also known by the name of "goddess of autumn" (शारदा). It is a season of festivals marked by benevolence, grace and beauty. Autumn marks the transition from summer to winter
Sharad Rituis considered to be the breeding period for all diseases. “रोगाणांशरदिमाता: I” Pittais aggravated in Sharad Ritu.
Disease: Sign & Symptoms
Time - 12 night and 12 noon
Hyperacidity, stomatitis, abscess, ulcer, boils, eruptions, urticaria, itching and haemorrhage. other symptoms include burning micturition, burning in eyes
Fever, burning sensation, vomiting, headache, constipation, loss of appetite, pneumonia
Organ affected are skin, hair, stomach, liver and blood.
Elimination therapy
Body Cleansing
In Autumn body is focused on flushing the kidneys and the whole Genito-urinary system and cleaning the blood.
● Panchkarma is best option to detoxify your body in this season
● Purgation (विरेचन) Triphala/ Isabgol. Purgation is only remedying to clear the body of excess pitta. Triphala powder 1 tsp with warm water at bedtime.
● Other substances which can be used are raisins, liquorice
● Shankha prakshalana Cleaning of the gastrointestinal tract. Drink 10-15 glasses of water. It is followed by series of evacuation. Take light diet of khichdiand buttermilk in afternoon and normal diet for dinner. It can be practiced once a month.
● Enema
Pranayama
● Shitali, sheetaliand Chandra Bhedi
Asana
● Vajrasana
To boost immunity
● Take Harad (Terminalia chebula) + unrefined sugar (खाडं) as a tonic in Autumn season.
Herbs
● Shatavari, Yashtimadhu, Mulethi ( मुलेठी)
● Chandan, Ushir, aniseeds
● Wheatgrass juice
● Aloe Vera juice
Diet
Do’s
● Taste- sweets, (मधुर), bitter (तिक्त) and astringent (कषाय)
● Salty (लवण) tastes are more powerful and hence can be included in the diet in this season.
● Liberal use of coriander, mint, cumin, fennel
● Dairy foods like cow’s milk butter (खीर)
● Intake of ghee (beneficial to reduce Pitta Dosha, improves digestion and removes dryness of the skin caused during rainy season)
● Seasonal fruits water chest (सिंघाडा), blueberry (जामुन), Amla, fig, apple, sweet, raisins, dates and dried black grapes, sugar cane, ripe, rose apple. lemon should be taken in empty stomach.
● Eat a banana if you feel like acidity is building up in your stomach
● White gourd (पेठा) is also good for acidity
● Amla in juice, powder or fresh fruit form
● Custard apple- or (सीताफल) destroyer of pitta
● Seasonal vegetables Parwal, pumpkin, petha, methi, torai, chaulai, Lauki, spinach, bitter gourd (करेला) white gourd (पेठा), Carrot
● Radishleaves for stomatitis.
● Grainssathi rice (old rice), wheat, barley (जौ)
● Easily digestible- Whole pulse with covering: green gram (मूंग), khichdi, dalia
● Instead of skipping a breakfast have a light breakfast that includes sprouts, egg whites and steamed idlis.
● Warm water with lemon juice
● Honey
● Idli with coconut chutney
● Wheatgrass juice
● Consume warm food
Don’t
● Overeating should be avoided
● Hot potency food asafoetida, red-chilies, sesame seed-oil and mustard oil, ginger, garlic, fenugreek seeds, brinjals, urad dal, groundnuts, unrepented cucumber
● No milk in Ashwin month
● No buttermilk (Mahi, maths) and pulses in Kartik month.
● No curd, yoghurt shrikhand as anything fermented aggravates pitta.
● All fermented foods including dosa, idli, vadaor dhoklaand even alcohol
● Do not take guava on empty stomach. Only Consume after roasting it on the flame.
● Excessive use of tuber (मूली, गाजर, चुकन्दर)
● Groundnut, corn, unripen cucumber
● Avoid heavy dals: rajma, Chana, urad
● Deep fried foods
● Preparation of fine wheat flour (मैदा)
● Taste- salt, sour
● Avoid heavy foods, oil, spices
● Don’t skip breakfast to avoid acidity
● Avoid sesame, sour and dry foods
● Use of spicy, sour, salty, oily food
● Dry vegetables, Fish
● Too much intake of tea and coffee
● Incompatible food combinations: The food ferments in the stomach and the undigested food particles can lead to acidity and gas
Lifestyle
Do’s
● Drink a glass of Lukewarm water after you wake up
● Take 2 tbsp of aloe verajuice on empty stomach
● Physical exercise
● Body massage with Chandan powder
● Bath with warm water
● Stay relaxed and good sleep is advised
● Use Chandan or neem soap for bathing
● Sleeping on the right side is preferred
● Drink lots of water
● Meditation
Don’ts
● Sleeping during daytime
● Medicines
6. Pre-Winter (Mid November - Mid Jan) हेमंतऋतु- (मार्गशीर्ष- पौष)
Temp: 19 - 25 degrees Celsius
Lovely season
Features
The time before winter is called Hemant Ritu. It is perhaps the most pleasant time. Some trees in the Himalayas and other hills complete shedding their leaves. The cool breeze, slightly chilled air and the morning dew, makes the season dreamy.
In winter nights are longer, colder and foggy. The trees are full of sprouts and loaded with flowers. There is greenery everywhere. Early morning sun rays falling on petals of lotus announces the onset of Hemant. flowers like jasmine, water lily, rose, hibiscus and bougainvillea bloom during this season. The fragrance of jasmine flower also spread everywhere. The pleasing smell of saptaparni in the late evening.
In winter there is an increase in the appetite due to strong digestive fire. People will have very good body strength. Chilly and cold winds that may lead to the disequilibrium of (वात) and (कफ) dosha.
Disease: Signs & Symptoms
Common cold, flu, Viral fever, cough, psoriasis, dry skin, arthritis, Constipation, oral stomatitis, stroke, hypertension, heart disease, diabetes, dry scaly skin, cracked heel, chapped lips, itchy skin, scabies, peeling cuticle, swelling of fingers, dandruff, pneumonia, asthma, bronchitis, herpes, snoring, arthritis, frozen shoulder.
Elimination therapy
● Nasya
● Add more physical exercises to your daily routine
● Daily Exerciseand Yogaand Pranayama
● Engage yourself in Bhastrikaand Surya bhedi pranayama
● Surya Namaskarhelps stimulate blood circulation, thereby bringing heat to the body.
● MassageYou should give your body and head massage regularly.
● Foot massage
● Exposure to sun
● To boost immunity
● Chyawanprashis a good tonic for the respiratory system
● Include honey in your diet
● Take Triphalabefore you go to bed. Triphalavery gently detoxifies the body and rejuvenates the digestive system.
● To boost immunity, add ½ tsp of turmeric to a glass of milk and drink it before going to bed.
● Prepare cinnamon, fennel, cumin, ginger tea and drink it warm throughout the day. These herbs cleanse the channels kidney and liver.
● Tulsi tea which prevents viral and respiratory infections.
Herbs
● Take Harad(Terminalia chebula) + dry ginger (सौठ) as a tonic in late Hemant season.
● Ashwagandhawith milk enhance the immune system also strengthen the nervous system
● Boost the immune system with Amla, which is rich in vitamin C. (fresh fruit, powder or juice)
● Hot drinks made with long pepper, garlic, ginger, Tulsi, cinnamon.
● Pippali, fenugreek
● Honey
● Til, groundnuts
Diet
Do’s
● TasteSweet, sour and salty foods should be taken
● Sweet (मधुर) tastes is more powerful and hence can be included in the diet in this season.
● Dairy foods like cow milk, butter, ghee and edible oils are recommended.
● Have warm soups regularly.
● Those foods, which are, unctuous or (Snigdha) in nature should be consumed like fatty oily greasy food should be consumed.
● Consume lots of preparations from milk like curds, butter, ghee, cheese, kheer (an Indian dish) etc.
● Products of sugarcane like sugar, jaggery are good for use.
● The sweet and heavy diet should be taken.
● Eat Laddu prepared from the flour of green gram, edible gum (गोंद) and fenugreek
● Soup of meat
● Gram flour products (बेसन), corn, edible oil
● Should take sufficient diet
● Grainswheat, New rice, maize, bajra,millets like ragi
● Pulsesblack gram, (urad), moong, masoor. Soybean consumed in sufficient amount.
● Fermented preparations
● Sesame seeds or Til
● Seasonal fruits - Banana, Apple, pomegranates, papaya, lemon, citrus fruits
● Seasonal vegetables- Green leafy vegetables: methi, sarso saag, pumpkin, ash gourd, beetroot, carrot, tomato, potato, sweet potato
● Non-vegetarian meat, chicken, fish, eggs
● Cook ginger, (सौंठ), garlic along with vegetables
● Dry fruits Figs, Cashew, almond, Dates, raisins, walnuts good source of selenium and good for mental health and helps to come out of depression.
Don’ts
● Overeating should be avoided
● Unhealthy foods like fried foods, carbonated drinks, sprouts etc. should be avoided.
● Avoid consuming gas forming food (vata vardhaka) like pulses, raw food, legumes.
● Fasting should be avoided.
● Avoid cumin (जीरा) in December
● Taste-Bitter, astringent and pungent foods
● Avoid dry foods like roasted Chana, dry vegetables
● Light food such as puffed rice
● Cold drink
● Sattu
Lifestyle
Do’s
● Stay in warm and cosy places
● Drink warm water throughout the season
● Footwear should be worn always
● Warm clothes, sweater, socks, gloves, scarf, hat etc.
● Exposure to sunlight and heat to keep oneself warm.
● Oil massage Apply sesame oil on your neck, shoulders, arms and chest before going to bed.
● Anointing head with oil, head massage
● Heated chamber, heated rooms
● Beds and seats well covered and spread over with heavy sheets made of wool, silk, variegated blankets.
● The cloths should be heavy and warm
● Body massage with fine paste(ऊबटन) with turmeric as the main ingredient.
● Eating warm food
● Physical exercise
● Steam bath or hot water bath
● Clothing - silk, wooden, leather
Don’t
● Avoid exposure to a strong breeze, cold wind fasting
● Use of cold water
● Awake till late night
● Getting up after sunrise
● No day sleeping
● Living in cold environment
● Taste-Bitter and pungent foods
● Light, cold, dry foods. Intake of cold drinks
“So, stay healthy in all seasons”
Link:
* Medicine as suggested above should only be taken under the consultation and supervision of registered medical practitioner.
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