Cooling Herbs & Spices for Summer: An Ayurvedic Perspective

Summer is here in full bloom. The days are long and golden, the gardens are bursting, and the whole world seems to be alive with energy. It's a season that calls us outside to play, to gather, to soak in the sun.

But let’s be real: summer can also be intense. The heat gets heavy, the days start to blur, and we sometimes find ourselves feeling a little fried physically, mentally, and emotionally.

This is where Ayurveda, the ancient science of life, offers some seriously helpful wisdom. It teaches that summer is the season of Pitta, the energy made of fire and water. And just like nature heats up, so do we. Our digestion, our emotions, even our skin can start to reflect the intensity of the season.

So how do we stay cool, calm, and vibrant? Let’s take a look.

Understanding the Doshas

In Ayurveda, everything, including us is made up of five elements: space, air, fire, water, and earth. These elements combine into three energies, or doshas, that shape how we feel and function.

Vata is air and space. It’s dry, light, and changeable—like a windy day.

Pitta is fire and water. It’s sharp, hot, and intense—like the summer sun.

Kapha is earth and water. It’s cool, steady, and nourishing—like a rainy spring morning.

Each of us has our own unique blend of these doshas, but summer cranks up the Pitta for everyone. And when that fiery energy builds up too much, it can throw us off balance.

Signs Pitta Might Be Out of Balance

• Feeling irritable or impatient

• Skin acting up, think rashes, breakouts, or redness

• Heartburn or acid reflux

• Overheating easily

• Trouble winding down or sleeping

• Eyes feeling tired, red, or dry

If any of this sounds familiar, don’t worry. The solution isn’t to avoid summer (we’re not vampires). It’s to cool, soothe, and support the body in ways that feel nourishing.

Cooling Foods That Support You

Thankfully, nature gives us exactly what we need in every season. In summer, that means fresh, juicy fruits, crisp veggies, and light, hydrating meals.

Try filling your plate with:

• Watermelon, berries, peaches, cherries

• Cucumber, zucchini, asparagus, leafy greens

• Grains like quinoa, oats, and barley

• Cooling legumes like mung beans and lentils

• Fresh milk, ghee, yogurt (especially in lassi form)

• Coconut water, herbal teas, and cucumber-mint infusions

Try to ease up on spicy, sour, and salty foods, especially if you’re already feeling hot or inflamed. Things like hot peppers, vinegar, fermented foods, heavy meats, caffeine, and alcohol can all stir up Pitta even more.

Herbs and Spices That Help You Chill

Some herbs have a natural ability to take the edge off the heat. These are especially lovely to sip as teas, sprinkle into your meals, or infuse into oils and tonics.

Here are a few summer favorites:

Butterfly Pea Flower Gorgeous and blue, this flower is deeply cooling—especially for the eyes and mind.

Cilantro Fresh and detoxifying. Great in smoothies, salsas, or tossed into salads.

Coriander, Cumin, Fennel (CCF Tea A gentle trio that supports digestion without bringing more heat.

Gotu Kola Supports mental clarity and calms the nervous system.

Hibiscus Tart and vibrant, it cools the heart and tones the tissues. Lovely as iced tea.

Lemon Balm Soothes anxious energy and supports emotional balance.

Licorice Root Moisturizing and calming to the digestive tract. Use lightly if you’re managing high blood pressure.

Mint Peppermint and spearmint both cool the body and refresh the mind. Great in water or tea.

Rose A classic for a reason. Try rosewater on your face, sip rose petal tea, or add rose syrup to mocktails.

Shatavari A beautiful adaptogen that helps with burnout, replenishing moisture and calming heat.

Supporting the Body's Systems

In Ayurveda, Pitta shows up in five key areas of the body:

Digestion (Pachak Pitta) Think acid reflux or loose stools. CCF tea and cooling herbs can help ease the fire.

Liver and Blood (Ranjak Pitta) Overheating and skin flare-ups often start here. Bitters, hibiscus, and clean hydration can support detox.

Emotions (Sadhak Pitta) If you're snapping more easily or feeling overly critical, try lemon balm, lavender, or shatavari.

Eyes (Alochak Pitta) Dry, tired eyes from too much screen time? Butterfly pea, chamomile, and outdoor time can help.

Skin (Bhrajak Pitta) Rashes, sensitivity, and oiliness signal imbalance here. Rose, aloe, and light oils can work wonders.

Daily Rituals for Summer Ease

Skin Care Use lightweight oils like jojoba or sweet almond. A few drops of rose or sandalwood essential oil add a lovely touch. Rosewater mists, aloe gel, or gentle clay masks are perfect for calming heat.

Movement Skip the sweaty power workouts at high noon. Think early morning walks, swimming, or gentle yoga with plenty of twists and forward folds. Focus on flow and ease rather than pushing hard.

Breathwork Try cooling pranayama like:

Sitali Curl your tongue into a straw shape, breathe in through it, then close your mouth and exhale through your nose.

Sheetkari Gently clench your teeth, breathe in through them with a soft hiss, then exhale through your nose.

Both are amazing for calming down, especially if you're overheated or agitated.

Let Summer Be Nourishing

Ayurveda reminds us that balance is always available when we tune in to nature and to ourselves. By leaning into cooling foods, calming herbs, and simple rhythms, we can meet summer with softness and clarity.

Let this be a season of lightness and joy. A time to slow down just enough to savor it all, without burning out along the way.