19/05/2026
$ 1051
*HEAT WAVE - DIETARY SWAPS-PREVENT HEAT STROKE*
Most of us have felt the heat wave , the climatic changes. Have mentioned here a few dietary swaps for the summer season. These targeted dietary swaps align perfectly with Naturopathy principles for surviving a heatwave.
They help cool the body and prevent common summer issues like bloating, acid reflux, and heat exhaustion. Keeps the gut healthy.
Always carry a small onion in the pocket if travelling in extreme heat conditions. Carry water bottle.
The body works hard to regulate internal temperature, so prioritizing cooling foods and traditional hydrating drinks will maintain your energy and prevent heatstroke. During a heat wave, swap heavy, dehydrating foods for light, water-rich alternatives.
Avoid food intakes which Increases body heat and cause Dehydration.
Instead swap summer diet with Cooling food intakes. Food which is gentle on the digestive system and keeps body hydrated.
Avoid : Deep-fried snacks & heavy proteins as it takes longer to digest, increasing internal body heat
Avoid caffeinated & alcoholic beverages as they act as a diuretic, depleting body fluids.
Avoid Extremely spicy and greasy foods as they stimulate sweating and can cause acidity.
1)Limit Sweeteners Honey, Jaggery (especially daytime) as they are heat producing and can feel heavy in peak heat
Instead switch to: date powder, stevia, monk fruit, dhaaga mishri
2) Limit Food grains: Bajra, Makki, Ragi, Kuttu, Brown Rice as they are heavier to digest in summers
Instead Switch to: jowar, jau (barley), samak, kangni, white rice, oats. Light and fresh meals like Moong Dal Khichdi, Curd Rice, or vegetable salads.
3) Limit Lentils: Tur dal, Urad dal, Kulthi, Moth, Soybeans as they are heavy and gas forming in heat
Instead switch to: moong dal, masoor dal, lobia, kabuli chana
4) Limit vegetables: Brinjal, Beetroot, Spinach in excess as they can increase heat load and irritate digestion
Instead switch to: lauki, tori, tinda, kaddu, parwal, cucumber
5) Dairy: Limit Buffalo Milk, Excess Curd, Salted Butter as they are heavy and slow to digest in summer
Instead switch to: Toned cow milk, diluted curd raita, chaas, unsalted buttermilk.
6)Spices: Limit Dry Ginger (sonth), Cinnamon, Clove, Black Pepper, Methi Dana, Pippali as they are heating spices and can worsen acidity.
Instead switch to Cooling herbs and grains: saunf, jeera, coriander, pudina, lemongrass, like mint (pudina), cucumber, and soaked sabja (basil) seeds.
Quick Hydration Tip: Instead of relying only on plain water, add natural electrolytes to your day like coconut water, nimbu paani (with a pinch of salt),lassi, buttermilk, sattu drink, aam panna, Panakam.
Seasonal watery fruits like Watermelon, muskmelon, and oranges.
Note: Please consult your family Doctor before making any dietary changes.
From Pehchaan Soney Dr Arvinder (N.D)
