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Feeling the heat in the summer season, still want to enjoy it. What we can do to avoid health problems and feel unaffected by heat. the answer is all we have to change our lifestyles and diet.

Some basic requirements during summer are to take care of hydration, refreshment, mineral intake, balance electrolytes and take good care of our skin and the stomach. Many foods and drinks can reduce the bad effect of heat exposure, oxidative stress, skin damage, ageing and dehydration.


Take fresh and light food which is easy to digest, mainly include natural sweeteners, oils, juices, extracts, salads and liquids in your diet. Use mild spices and chillies in cooking.


Broccoli, lauki, parval, pumpkin, tomato, cucumber, torai, onions, beans and leafy green vegetables.


Mango, lichi, banana, oranges, papaya, watermelon, muskmelon, coconut water, sugarcane, grapes, berries and pomegranate. (Take any 2 or 3 fruits daily and try at least 1 different fruit on all weekdays.)


  1. Use buttermilk/“MATTHA” or freshly prepared “RAITA” at least once a day. 
  2. “Fresh curd” with pepper is also the best choice to avoid gastric disturbances, it improves gastric flora. 
  3. Drink at least 10 to 12 glasses of water. Should prefer water stored in “MUD POTS”. Also, drink naturally prepared sharbats like bel, Khas, rose with herbal ingredients.
  4. Use “AAM PANA” for neutralising heat effects on digestion, gastric disturbances, IBS or feeling mild heatstroke.
  5. “Mint lemon water” One glass of water added with few drops of lemon and a few Mint leaves works wonders. It boosts your metabolism, detox liver and improves your appetite.
  6. At bedtime “milk” with half a teaspoon sugar and half a teaspoon of ghee is good. 
  7. Use of mint leaves, Kari patta leaves, coriander leaves, fennel (Saunf), ilaichi etc in small amounts in different suited recipes will help you to balance many bad effects of heat.


  1. Excess salt, refined sugar, refined flour, refined oil, spicy, heavy, deep-fried and hot food should be avoided. 
  2. Avoid excess intake of potatoes and other tuberous veggies in the summer season, nature made these mainly for use in the winter and spring seasons.
  3. Avoid heavy intake of tea, coffee and other hot beverages. Limit the total intake of these to 1 or 2 cups in a day, better replace them with Lemon water, shikanji, green tea, homemade lassi and sharbat, these can be taken 3 to 4 times a day.
  4. Alcohol and smoking also should be avoided. 
  5. Heavy and warm nature foods like barley, Urad daal, black gram, mustard, excess of meat, salt, chilli, eggs etc also be taken in small amounts.
  6. Avoid packed juices, energy drinks, synthetic cool preparations or refined sugar-containing drinks.
  7. Take ice cream in a limited amount, like once or twice a week.


  1. Should take proper 6 hours of sleep in the night.
  2. Also, take 60 min sleep during the day.
  3. Get up early by a maximum of 6 am.
  4. Must practice 15 to 20 minutes of Yoga and Meditation.
  5. Do mild physical activities at ventilated and cool place.
  6. Avoid sun exposure between 10 AM to 5 PM.
  7. Get in touch with nature regularly, small walk in greens, gardening, collection of flowers, sitting on the grass or any other activities you like.
  8. Avoid heavy exercises or excessive cardio/aerobics activities.
  9. Apply sandal pack and aloe vera pack at least once a week.
  10. Bath with cold water (18 to 26-degree Celcius).
  11. Drink plenty of water and electrolytes every day.
  12. Wear a hat or cap, sunglasses when going outside.
  13. Wear light and comfortable clothes preferably cotton.
  14. Avoid sudden temperature change, like moving out or in from the AC room.
  15. Don’t use AC at very low temperature, Keep our AC room temperature at 24 to 26-degree Celcius. (It should be a max of 15-degree difference of outside temperature, especially when moving in or out).

For more info read our Article “Start your day with sun”

For any queries or personalised advice write us on 7533996657 (WhatsApp only).

This is a general idea of diet and lifestyle for the summer season. For personalised advice consult your physician or dietician before taking or changing your diet or lifestyle.


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