From drizzles to digestion: Ayurvedic wisdom for monsoon wellness

Rains have come a bit early; and in abundance too. The sweltering heat has turned its way for chilling coolness, always accompanied by a spurt of diseases. The sudden change in the climate, from sizzling heat to shivering cold would also affect the health of people leading to colds, infections, and stomach problems. To stay healthy during this time, we can use simple Ayurvedic practices that offer natural ways to boost our immunity and keep us balanced. 

Known as "the science of life," Ayurveda places a strong emphasis on balance. According to its fundamentals, every individual carries a unique constitution, or ‘dosha’, which is the combination of the three primary energies of ‘Vata’ (air and space), ‘Pitta’ (fire and water), and ‘Kapha’ (water and earth). The rainy season is a time that can affect our digestive system and lower our immunity making digestion sluggish. Additionally, the damp and cool weather can lead to infections and illnesses. 

“Suppose you pour cold water into a very hot pan. The sudden fluctuation in temperatures will affect the pan. Our body reacts similarly to temperature changes. The increased humidity, change in temperatures and heavy rainfalls affect our body and health,” said a doctor who wishes to remain anonymous. 

Seasons in ayurveda

As per Ayurveda there are 6 seasons (Ritu), which leave different impacts on human constitution ” added the doctor. Since Ayurveda originated in India, these seasonal changes are particularly notable in the Indian subcontinent. They are:

• Hemantha (Early winter, mid-November to mid-January)
• Shishira (Extreme winter, mid-January to mid-March)
• Vasantha (Spring,from mid-March to mid-May)
• Greeshma (Summer, mid-May to mid-July)
• Varsha (Rainy, Mid-July to mid-September)  
• Sharath (Autumn,mid-September to mid-November)

The sun's position varies with each season, affecting the moisture content in the atmosphere. Therefore, it is important to follow a proper seasonal regimen (Ritucharya) to stay healthy. Body strength fluctuates with each season. It will be maximum during Hemantha (Early winter) and Shishira (Extreme winter), moderate during Vasantha (Spring) & Sharath (Autumn) and minimal during Varsha (Rainy) and Greeshma (Summer). So it recommends incorporating certain dietary adjustments. 

Ayurveda teaches that, everything in the universe, living or nonliving, is made up of the five fundamental elements known as the ‘Pancha Mahabhutas’: Air (Vayu), Water (Jal), Fire (Agni), Earth (Bhumi), and Space (Aakash). 

“In Kerala, we mainly have three seasons. Hemantha,Greeshma and Varsha. From mid May, Varsha ritu starts. During this season, the predominant Rasa (taste) is Amla (sour/acidic), as rain increases humidity which in turn increases acidic nature in the environment. In this weather, the main Mahabhutas are Prithvi (earth) and Agni (fire). During this period,a person's strength decreases, Vata Dosha gets aggravated, Pitta Dosha accumulates  and the digestive fire gets weak,” said Dr Anusree, BA MS , Vaidyaratnam Oushadhasala, Kozhikode. 

Ayurvedic cooking, which is based on ideas that go back more than 5,000 years, is about achieving harmony and balance in the body, mind, and soul. It emphasises the significance of 'Ritucharya', or specific diet and lifestyles, during specific seasons to mitigate the adverse effects of climatic changes.This means enjoying cooling foods like cucumbers and melons in the summer, and warm, hearty dishes in the winter to support the body's natural rhythms.

“During the monsoon season, over 80% of illnesses are waterborne, causing fever and other infections. Moreover, the increased humidity can worsen conditions like arthritis, asthma, and allergies. As Prithvi and Agni are dominating during this time, To counteract the increased Vata and Pitta doshas, it is essential to incorporate light (Vayu) foods that are grounding, warm, and slightly oily that can increase the digestive fire (Agni) which can bring balance in the body,” added Dr Anusree. 

Varsha Ritu regimen

Let us explore the significance of balancing the diet during Varsha Ritu (monsoon season):

Since the digestive fire is weaker during the monsoon, it is crucial to consume foods that are easy to digest and that can boost digestion. Warm, cooked foods with spices that stimulate Agni are recommended.

“The root cause of any disease originates from our digestive system. By having food that improves digestion, you not only nourish your body but support overall well-being. For example, milk is nutritious for the body. But if a person with weak digestion consumes it, it will not benefit him as the nutrients are not absorbed into the body.Therefore by maintaining a good digestive system, your immune system also improves as nutrients like vitamins, iron etc are absorbed by the body properly. Ayurveda focuses on this.” shared Dr Anusree.

• Avoid heavy, fried, and oily foods as they can aggravate the doshas. Consuming meat should be reduced or avoided, especially red meat, which takes longer to digest and weaken digestion. While some oil is beneficial, excessive oily foods can dampen Agni.
• Undercooked and uncooked foods like salads are not to be entertained
• Completely avoid cold, chilled, and fizzy drinks.
• Foods like yogurt and pickles, which are sour and salty, can increase Pitta and lead to digestive issues. Avoid curd. Use buttermilk instead.
• Avoid baked goods

“During the rainy season it is advised not to consume moringa leaves as it is a time where plants are in a growing phase and they tend to absorb more nutrients from the soil. Moringa leaves, which are already rich in nutrients, tend to have excess amounts of iron and other vitamins in it during this time.The ability to break down fibres is also low. This can cause digestive issues in some people. But having other leafy vegetables like spinach is encouraged,” said the doctor.

Karkidaka Chikitsa

The tradition of "Karkidaka Chikitsa'' has been practised for many centuries in Kerala. ‘Karkidakam’ is a month as per Malayalam calendar. Due to intense rainfall during this time, traditional monsoon food includes medicinal porridges like Karkidaka Kanji / Oushadha kanji. This rice gruel, cooked in coconut milk, contains Njavara rice, medicinal herbs and spices such as fenugreek, coriander, cumin seeds, dry ginger, cardamom, cloves, and caraway. These medicated porridges are extremely light, carminative and easy to digest. 

“During Karkidakam, when digestion tends to slow down, consuming these medicinal porridges aids digestion and helps quench thirst due to their high water content. Additionally, the ingredients used in it have antioxidants and anti-inflammatory properties that contribute to strengthening and boosting the immune system,” said Dr Anusree.

“The weather is unpredictable now. Earlier it had the same patterns. But now sometimes rain starts earlier. Sometimes late. According to the intensity of rains and temperature fluctuation, you can incorporate this into your diet. Once it starts raining, you can start having light food by making porridge with a few of the ingredients. Or  add a little fenugreek seeds or cumin etc to your normal rice porridge. We don't actually have to wait till July,” added the doctor.

Bonus: recipe for Karkidaka kanji and Pathila thoran

Karkidaka kanji

Ingredients:

1. Kerala red rice/Njavara rice – 1 cup
2. Kurunthotti root -2 tsp
3. Thick coconut milk- 200ml
4. Ajwain-1 tsp
5. Fenugreek seeds – ½ tsp
6. Dry ginger – ½ piece
7. Coriander seeds- 2 tsp
8. Cumin seeds – ½ tsp
9. Black pepper – 1 tsp
10. Fennel seeds – ½ tsp
11. Clove – 3 nos
12. Cardamom – 4 nos
13. Jaggery powder – as needed
14. Shallots – 8-10 nos
15. Ghee – 3 tsp

Preparation:

Dry heat the ingredients from 4 to 12 days and powder it finely. Wash the rice thoroughly and add powdered spices to it.  Add 8 cups of water and cook the rice for up to 20 minutes or till the rice is cooked well.

Add the powdered jaggery to it and allow to boil till it reaches thick porridge consistency. When it is cooked well,remove from the flame and add thick coconut milk. 

Finally, garnish it with chopped shallots fried in ghee.

Pathila Thoran is a side dish made from freshly available tender leaves of 10 local herbs. They are: 

• Thaalu – Wild colocasia
• Thakara – Oval shaped cassia
• Thazhuthama – Spreading hogweed
• Mathan ila – Pumpkin leaves
• Payaru ila – Cowpea leaves
• Chena ila – elephant yam leaves
• Chembu – Colocasia leaf
• Pacha cheera – Spinach
• Koovalam – ivy gourd leaves
• Choriyanam – Nettle leaves
• Kumbalam leaves – Leaves of Ash gourd
• Kizharnelli leaves – Phyllanthus neruri

These are 10 backyard plant leaves that grow during Karkidakam. These leaves are rich in minerals, particularly iron, and are highly beneficial for detoxifying and purifying the body. In scientific terms, they help reduce body acidity and maintain alkalinity, thereby preventing various diseases.

Recipe: 

Grab any of these leaves, even if it’s just one or two items according to availability. Clean it thoroughly and chop finely. Saute the leaves with chopped green chilli, turmeric and water and cook for some time. When it’s ready add grated coconut and sprinkle some fresh coconut oil to it. 

By recognizing the seasonal impact on our bodies and adopting Ayurvedic dietary principles, we can boost immunity and maintain balance during the rainy season. Including warm, easily digestible foods and practising mindful eating supports vitality and overall well-being throughout the monsoon months.