Staying Cool in the Indian Summer: Best Foods and Practices -

As temperatures soar across India, keeping the body cool becomes essential for maintaining health and well-being. Ayurveda and traditional Indian wisdom offer a treasure trove of cooling foods and practices to beat the summer heat. Here’s a guide to the best foods and habits to help you stay refreshed and energized during the hot months.

Cooling Foods to Include in Your Diet

Fruits That Cool the Body

Watermelon – Packed with water and essential electrolytes, watermelon helps in hydration and prevents heat strokes.
Cucumber – A classic summer food, cucumber has a high water content and is known for its cooling and detoxifying properties.
Coconut Water – Rich in potassium and natural sugars, coconut water keeps the body hydrated and replenishes lost minerals.
Mango (Raw and Ripe) – While ripe mangoes are best consumed in moderation, raw mango (aam panna) helps prevent heat exhaustion.
Banana – Known to regulate body temperature and improve digestion.
Pomegranate – Rich in antioxidants, pomegranate helps maintain blood circulation and cools the body from within.
Papaya – Aids digestion and prevents bloating, making it a perfect summer fruit.

Vegetables That Help Beat the Heat

Bottle Gourd (Lauki) – A powerhouse of hydration, bottle gourd is easy to digest and keeps the body cool.
Ash Gourd (White Pumpkin) – Known for its cooling properties, ash gourd juice is often recommended in Ayurveda.
Bitter Gourd (Karela) – Though slightly bitter, karela helps cleanse the system and regulates body temperature.
Leafy Greens (Spinach, Amaranth, Coriander) – Best consumed in moderation as excessive intake can generate heat, but in small amounts, they help maintain hydration.

Traditional Indian Dishes for Cooling the Body

Fermented and Cooling Rice-Based Dishes

Pakhala Bhaat/Panta Bhat (Fermented Rice) – Popular in Odisha and Bengal, this dish is soaked overnight and consumed the next day with buttermilk, aiding digestion and cooling the body.
Curd Rice – A staple in South India, curd rice soothes the digestive system and prevents heat-related issues.

Cooling Drinks and Beverages

Buttermilk (Chaas) – A probiotic-rich drink that cools the stomach and aids digestion.
Shikanji – Found in nearly every home during the summer, lemon juice mixed with salt and sugar help the body hydrate effectively.
Kokum Sherbat – A traditional Maharashtrian drink, kokum is excellent for reducing body heat and acidity.
Sattu Drink – Made from roasted gram flour, sattu is protein-rich and helps maintain energy while keeping the body cool.
Sugarcane Juice – Naturally sweet and hydrating, sugarcane juice is a great summer cooler.
Bael Sherbat (Wood Apple Juice) – Helps with digestion and prevents dehydration.

Light and Hydrating Meals

Sabudana (Tapioca) Khichdi – Easy to digest and hydrating.
Moong Dal Khichdi – A light and nutritious meal that helps maintain internal cooling.
Barley Water – An ancient remedy to cool the body and improve digestion.

What to Avoid During Summer

Certain foods can increase body heat and should be minimized during summer:

Oily and Fried Foods – Excessive consumption of fried items like pakoras, samosas, and deep-fried snacks generates heat in the body and can lead to indigestion.
Spicy Foods – Chilies, hot sauces, and excessive masalas can raise body temperature and cause acidity.
Red Meat – Heavy meats like mutton and pork are harder to digest and can increase internal heat.
Processed and Junk Foods – Chips, instant noodles, and fast food contain preservatives and unhealthy fats that slow digestion and raise body heat.
Caffeine and Alcohol – Coffee, tea, and alcohol lead to dehydration and increased body temperature.
Refined Sugar and Sugary Beverages – Soft drinks, packaged juices, and sweets can contribute to dehydration and inflammation.
Oils to Avoid – Avoid excessive use of mustard oil and sesame oil, as they generate heat. Instead, opt for cooling oils like coconut oil in cooking.

Cooling Practices Beyond Food

Breathing Techniques (Pranayamas) to Cool the Body

Sheetali Pranayama (Cooling Breath) – Involves inhaling through a curled tongue to bring down body heat.
Sheetkari Pranayama – Similar to Sheetali, but involves inhaling through clenched teeth for a cooling effect.
Chandra Bhedana (Left Nostril Breathing) – Activates the lunar (cooling) energy in the body.

Lifestyle Practices for Summer

Wear Loose, Cotton Clothing – Helps the skin breathe and prevents overheating.
Avoid Peak Sun Hours – Try to stay indoors between 11 AM and 4 PM.
Use Sandalwood and Aloe Vera – Applying sandalwood paste or aloe vera gel can soothe heat rashes and sunburns.
Take Cool Water Baths – Adding rose water or mint leaves to your bath can enhance the cooling effect.
Stay Hydrated – Drink plenty of water, herbal teas, and natural fruit juices to prevent dehydration.

By incorporating these cooling foods and practices, you can stay comfortable and healthy even during the harshest Indian summers. Listen to your body, prioritize hydration, and embrace traditional wisdom to keep the heat at bay!