A Guide to beat the Summer Heat

Self care rituals to beat the heat as per Yoga, Ayurveda wisdom, Natural Skincare and Nutrition care. A wellness blueprint.

A sweltering heatwave is expected to hit many countries in the coming months, and while we want to take care of ourselves, the lack thereof leads to discomfort, uneasiness, rashes on the skin and body, an inflammatory digestive system due to the increase in Pitta season.

A guide to everything wellness - physical health, skincare, mental wellbeing, a healthy digestive system and a nutritious diet is what most of us need. Where with consistency, little reminders to self and following through we can bring ourselves back to a state of balance.

Skincare

1. Face Masks - Effective to balance the Ph levels of the skin along with giving it a radiant glow. To be applied for 10-15 mins and washed off

• Multani Mitti (Fullers Earth) (1 tbsp) + Sandalwood (1 tbsp) + Rose Water (4-5 drops)

• Aloe Vera (1 tbsp) , Saffron (4-5 strands), Honey 1 tbsp

• 1/2 Grated Cucumber, 1/2 Lime . 1 tbsp Honey

• 1 Tbsp Curd, 1 tbsp Besan , 1/2 tsp Turmeric, 1 tbsp Honey. Option to add in Rose powder and Neem powder

2. Rose Water / Vetiver distilled water twice during the day

3. Face Yoga routine once with the Kansa wand for cooling effect and for also lifting the skin of the face

4. 7-8 glasses of water

5. Ice wrapped in handkerchief / cotton cloth and rub on the face for 2-3 mins in the evening

6. 8-9 hours of sleep and reduced screen time

7. Include Vitamin A , Iron, Zinc in diet - carrots, spinach , kale, cucumber , beetroot, pomegranate

Yoga & Pranayama

All Asanas are recommended to be practiced but a few key ones can balance the body heat and calm your nervous system better. Prefer to practice early morning or late evening when the temperarure is normal and cooled down.

• Childs Pose (Balasana)

• Cobra Pose (Bhujangasana) - for spinal movement

• Yoga Mudra (Psychic Union Pose)

• Viparit Karni - legs up the wall

• Shitali Pranayama - inhale cool air from your mouth, and exhale from your nose. Repeat 7-8 times

• Chandra Bhedana - Left Nostril Breathing - Inhale from left nostril, close both nostrils , hold your breath for 4 counts and exhale from left nostril.

• Anulom Vilom - Alternate nostril Breathing

• Brahmari breathing - Bee Breathing - close your ears with thumb, eyes with index finger, nose with middle finger (leave space just enough to breathe), upper lip and lower lip with ring finger and little finger. Inhale upto 5 counts and on exhaling release a humming bee sound that vibrates within your brain and nervous system. Repeat 5-6 times

Nutrition

1. Cooling grains - millet, barley, Khapli aata roti, Oats, Quinoa, Cous Cous

2. Coriander Fennel warm water everyday before breakfast and coffee

3. Cooling and seasonal foods such as Watermelon, Bottle Gourd (Lauki), Coriander, Gazpacho (cold soup), Pomegranates, Melons

4. Cooling beverages - coconut water (Natural electrolytes), Mint & Basil infused water, Sabja (Holy basil) infused water, Buttermilk , Sweet Lassi

5. Triphala water at night for good digestion

6. Moringa water during the day for iron boost

7. Herbal infused teas such as Hibiscus, Rose Tea for skin and heart health, balance high BP

Ayurveda Wisdom

1. Herbs - Brahmi, Tulsi, Turmeric, Gotu Kola in water. Can also have as supplements.

2. Triphala at night for better digestion

3. Netraprakshalan / Eye washing with cold water or rose water in the morning

4. Oil Pulling (Gandusha) for oral and dental hygiene

5. Foot Kansa Vatki massage in the evening

6. Ayurveda Dinacharya / circadian rhythm - early morning rise with the sun, evening dinner before 8 pm and bed time by 10 pm.

A few tips to survive through the heat wave and gently bring our bodies back into balance.

All of these coupled with living, loving , spending time with family and spreading joy is all that we need.

Hope these tips help you. To know more, follow on

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Namaste 🪷