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How to Reduce Body Heat: Effective Ayurvedic Remedies and Tips


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In Ayurveda, Our body heat is categorized into 3 doshas, Vata, Pitta and Kapha. Pitta Dosha is believed to control the digestive power or ‘fire’ in the body. When pitta goes out of control it can cause you a lot of discomfort and stomach issues. This can be prevented by hydration that is by having an ample amount of water and Water-rich foods. There are many more methods through which one can reduce body heat if increased. To answer your question “How to reduce heat in the body?” we have listed all the information you’ll need to know.

What Causes Excessive Body Heat? 

Body heat, often referred to as an imbalance in internal temperature regulation, can happen through various causes and has distinctive symptoms. Rapid heartbeat, muscle cramps, and fatigue are common indicators of elevated body heat. These signals suggest that the body's natural cooling mechanisms might be struggling to maintain optimum temperature within.


Factors Causing Excessive Body Heat are: 

  • Extreme temperatures or prolonged sun exposure
  • Dehydration
  • Intense Physical Activity
  • Spicy Foods
  • Mental and physical stress
  • Hyperthyroidism
  • Certain antibiotics and opioids could increase body heat. Fatigue, dizziness, heavy sweating, muscle cramps, rapid pulse, headache, and low blood pressure are all symptoms of excess body heat.
  • A diet that increases the pitta level in the body including foods full of preservatives

Here are Some Symptoms of Elevated Body Heat:

  • Rapid Heartbeat: The heart works harder to cool the body, leading to an increased heart rate.
  • Muscle Cramps: Electrolyte imbalances due to heat can cause painful muscle cramps.
  • Fatigue: The body expends extra energy to cool itself, leading to fatigue and exhaustion.
  • Excessive Sweating: The body sometimes attempts to cool down through sweating which can sometimes become excessive.

As mentioned above, increased body heat symptoms can cause severe issues. If you are wondering how to reduce body heat naturally? Then Ayurvedic practices can surely help soothe some of that heat down.


Ayurvedic Herbal Remedies to Reduce Body Heat 

To reduce body heat immediately, consume a glass of cucumber water. If you're looking for more quick fixes here are some Ayurveda-recommended herbs which produce a cooling effect:

1. Aloe vera

The inner gel and leaves produce a cooling remember how we were taught in school that 'Human Beings Are Warm-Blooded Animals'? It means that we have a fixed body temperature, which is around 37°C (98.6°F). This temperature is not affected by any environmental factors such as winters or summers. However, a rise or drop in our body’s temperature can considerably affect us, it can be directly applied to the skin after extracting the gel or can be had as a juice. 

2. Mint 

It is said to be high in menthol which helps in elevating the cooling effect. Fresh Mint leaves can be added to beverages, salads, or brewed into a refreshing tea. The best way to have it is either in the form of a chutney or by adding it to buttermilk or any cold beverage. 

3. Fenugreek

Dried Fenugreek leaves can be consumed by adding it to your favourite sauces, curries and vegetable dishes. It can also be made into a refreshing tea which can help you cool down.

4. Turmeric 

with its anti-inflammatory properties, it is beneficial in cooling the body. Adding turmeric to warm milk or adding it to the meals can be helpful

5. Coriander 

Rich in antioxidants and possessing cooling effects, can be easily included in salads, and chutneys, or consumed as refreshing flavored water with fruits.

6. Basil (Tulsi)

It is known for its cooling and calming properties. Whether chewing fresh basil leaves or preparing a soothing basil tea, it serves as a valuable herb to cool the body naturally.


All of these herbs act as an Ayurvedic medicine to reduce body heat and can be blended into a delicious and refreshing herbal tea, making it the best Ayurvedic medicine to reduce body heat. This tea can be easily incorporated into your diet and can be used as body-cooling ayurvedic medicine


Ayurvedic Dietary Recommendations 

You must be wondering how to cool down body heat through your food choices. For that in Ayurveda, dietary choices play a crucial role in maintaining overall well-being. Wherein Hydration plays the key role, water-rich foods are the best options to give you a faster cooling effect in a natural way. To enhance this effect, consider having refreshing beverages such as cucumber and mint-infused water, Amla juice, and coconut water. These choices not only hydrate but also impart a cooling effect, balancing the body's internal temperature.

When it comes to solid nourishment, opt for cooling foods that align with Ayurvedic principles. Cucumber, mint, and coconut, known for their cooling properties, make excellent additions to your plate. Also add coriander, pomegranates, cranberries, and artichokes into your meals, as they too contribute to the overall cooling effect. Including green or black teas in your routine will complement these choices.


Here are some recipes which you can check out!

Did you know?

Ayurveda categorizes tastes into six distinct flavourssweet, sour, salty, spicy, bitter, and astringent. Each taste has a specific effect on the body's internal balance, particularly in regulating body heat. For instance, favouring sweet, bitter, and astringent tastes can aid in cooling the body, while moderation in pungent, sour, and salty tastes is recommended to maintain balance.


Lifestyle and Wellness Practices with Ayurveda

To know more about how to reduce body heat naturally and for lasting benefits, adopting lifestyle changes towards healthier practices works wonders. Regarding Ayurveda, consider incorporating these daily rituals to maintain an optimal body temperature.  


1. Ayurvedic Self-Massage (Abhyanga)

Abhyanga is a form of massage using warm oil, applied to the entire body from the scalp to the soles of your feet. The oil can be chosen based on the dosha you wish to work upon, to stabilize pitta you can use sunflower oil combined with specific massage techniques. While a massage therapist commonly administers Abhyanga, it is entirely feasible to practice self-abhyanga in the comfort of your own home. 


Here's a step-by-step guide on how to perform Abhyanga:

  1. Choose a warm, quiet, and comfortable room for the massage, and lay down towels or old sheets to protect the surface from oil stains.
  1. Warm the massage oil by placing the bottle in a bowl of hot water or heating it in a small pan on the stove.
  1. Undress in a warm room, removing any jewellery. You may choose to wear underwear or be completely unclothed based on your comfort level.
  1. Begin the massage by applying a small amount of warm oil to the crown of your head (scalp) using gentle, circular motions.
  1. Perform a full-body massage, starting with the face, neck, shoulders, arms, chest, abdomen, and back, and then moving on to the legs. Use long strokes on the limbs and circular motions on the joints. Pay extra attention to areas where tension accumulates, such as the neck, shoulders, and lower back.
  1. Include a circular abdominal massage, moving in a clockwise direction, as it is believed to support digestion.
  1. Conclude the massage by thoroughly massaging your feet and hands.
  1. Allow the oil to absorb into your skin for 10-15 minutes, utilizing this time for relaxation or gentle stretching and yoga.
  1. Take a warm shower after the absorption period, using a mild soap or gentle cleanser to remove excess oil.
  1. Rest for a while to allow the full benefits of the massage to settle in, enhancing the overall sense of relaxation and well-being.

 

Here are Some Recommended Oils:

  • Neutral Oils- Sesame Oil, Coconut Oil, Almond Oil
  • For Pitta Dosha- Coconut or Sunflower Oil
  • For Vata Dosha- Sesame or Almond Oil
  • For Kapha Mustard or Sesame Oil

Tips to keep in mind

  • Aim for a self-massage at least once a week, or more frequently if time allows.
  • Use a firm yet gentle pressure. The massage should be nurturing, not painful.
  • Practice Abhyanga with mindfulness, focusing on the soothing and grounding sensations.

2. Appropriate Clothing and Colors for Pitta Dosha

Just like how certain foods produce cooling effects internally, a comfortable type of clothing can also help you externally to be less prone to excessive body heat. Here are a few things which you can keep in mind if you wish to know how to reduce pitta immediately through your choice of clothing.

  1. Choose breathable fabrics like cotton, linen, and rayon for their cooling properties. Avoid heavy and thick materials, as they can trap heat and contribute to discomfort.
  1. Opt for loose, flowing styles that allow air circulation and prevent the body from feeling constricted. A-line dresses, wide-leg pants, and flowing skirts can be good choices.
  1. Select cool and calming colours to balance Pitta's heat. Blues, greens, and purples are generally soothing. Pastel shades are preferable while avoiding bright, fiery colours like red and orange.
  1. While cool colours are generally recommended, earthy tones like soft browns and muted yellows can be grounding and balancing for Pitta.
  1. Minimize the use of dark colours, especially in hot weather, as they can absorb and retain heat.

3. Reducing Mental Intensity

In the hustle of modern life, mental intensity can become overwhelming. Ayurveda emphasizes the importance of slowing down. Whether through mindful breathing, meditation, or embracing moments of stillness, it's about finding a rhythm that soothes your mind. It's not just a pause; it's a conscious choice to nurture your mental well-being.

As you put these Ayurvedic Practices into your lifestyle, you're not just adopting them but you're embracing a harmonious way of living. It's about finding balance in the simple, intentional moments that collectively contribute to your overall well-being.


Breathing Techniques and Yoga for Cooling Down 

To know how to reduce internal body heat, ayurveda suggests that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep which means that these practices if done daily can significantly help in all rounded areas including cooling down the body.  Here are some specific breathing techniques and yoga practices which can be done to soothe your body.  


1. Sheetali Pranayama

Inhale through the rolled tongue or pursed lips, allowing the breath to pass over a cooling surface before entering the lungs. This technique has a direct cooling effect on the body, calming the nervous system.


2. Nadi Shodhana (Alternate Nostril Breathing)

By alternating the breath between nostrils, Nadi Shodhana helps balance energy and reduce excess heat.


Yoga Practices for Cooling Down

1. Moon Salutations (Chandra Namaskar)

This sequence of poses is designed to evoke the cooling energy associated with the moon. Gentle and fluid movements release tension and excess heat, which helps in calming the body.

2. Heart-Opening Poses

Include poses like Cobra (Bhujangasana) and Fish (Matsyasana) to expand the chest. These poses enhance breath capacity, encourage relaxation, and help balance the intensity associated with excessive body heat.

3. Child's Pose (Balasana)

This resting pose allows the body to cool down while promoting relaxation. It is particularly beneficial after more intense yoga sequences.

4. Seated Forward Bend (Paschimottanasana)

Forward bends help calm the nervous system and have a grounding effect. This seated pose is especially effective in cooling both body and mind.

5. Corpse Pose (Savasana)

End your practice with Savasana to allow the body to fully relax and cool down. Focus on deep, slow breaths to enhance the cooling effect.

6. Cooling Pranayama During Asanas

Practice cooling breathwork, such as Sheetali or extended exhales, while in yoga poses to enhance the overall cooling effect.


Activities and Foods to Avoid the Increase in Body Heat 

Activities to Avoid Increasing Body Heat

  • Strenuous Exercise
  • Excessive Sun Exposure
  • Overexertion in Hot Weather
  • Tight or Dark Clothing

Foods to Avoid Increasing Body Heat

  • Spicy Foods
  • Alcohol
  • Fried and Fatty Foods
  • Red Meat
  • Processed Foods
  • Excessive Sugar
  • Caffeinated Beverages
  • Hot and Spicy Teas
  • Citrus Fruits in Excess

Key Takeaways

  • Ayurveda categorizes body heat into three doshas, with Pitta dosha playing a significant role in digestion and internal balance. Excessive body heat can result from various factors, including extreme temperatures, dehydration, spicy foods, and stress.
  • Recognizing symptoms such as rapid heartbeat, muscle cramps, fatigue, and excessive sweating can indicate increased body heat. Addressing these symptoms promptly is crucial for maintaining well-being.
  • Aloe vera, mint, fenugreek, turmeric, coriander, and basil are Ayurvedic herbs with cooling properties. These can be incorporated into the diet or used to prepare refreshing herbal teas to reduce excessive body heat.
  • Choosing cooling foods such as cucumber, mint, coconut, coriander, and pomegranates is emphasized. Incorporating hydrating beverages and maintaining a balance of tastes, including sweet, bitter, and astringent, contributes to overall cooling.
  • How to control body heat? To answer that, Ayurvedic self-massage (Abhyanga) with specific oils, appropriate clothing choices, and calming colours for Pitta dosha are beneficial to maintaining doshic balance and having control over it.
  • Ayurveda says that there is a connection between mental intensity and body heat. Mindful practices, including mindful breathing, meditation, and embracing stillness, are recommended to soothe the mind and promote mental well-being.
  • Specific breathing techniques like Sheetali Pranayama and Nadi Shodhana, along with cooling yoga practices such as Moon Salutations and heart-opening poses, produce calming effects on the body and mind.
  • Strenuous exercise, excessive sun exposure, spicy foods, and certain dietary choices contribute to increased body heat. Avoiding these activities and foods, and opting for cooling alternatives, is crucial for temperature regulation.

Do you Wonder? 

Q. What are effective methods to lower internal body temperature?

With the use of Ayurveda, it can provide natural approaches to effectively lower internal body temperature. These include staying hydrated with cool fluids like coconut water and incorporating herbs like coriander and mint. Additionally, practising cooling breathing exercises like Sheetali Pranayama can be beneficial.

Q. Which drinks can help cool down my body temperature?

The best way to cool down your body is through hydrating drinks like coconut water, cucumber juice, and mint-infused water. These beverages provide essential fluids and have natural cooling properties. Additionally, herbal teas with ingredients like coriander or fennel can be soothing.

Q. Which foods are known to decrease internal body heat?

Including cucumber, watermelon, and yoghurt in your diet can contribute to cooling effects. Additionally, incorporating mint, coriander, and fennel into meals is known to have cooling properties. These foods not only offer a refreshing taste but also help in regulating body temperature.

Q. What are the reasons behind increased body temperature?

Excessive body heat can result from factors such as extreme temperatures, dehydration, intense physical activity, spicy foods, stress, hyperthyroidism, certain medications, and a diet high in pitta-elevating foods with preservatives. Symptoms include fatigue, dizziness, heavy sweating, muscle cramps, rapid pulse, headache, and low blood pressure. Managing these factors is essential for overall well-being.

Q. What can I do to alleviate the sensation of being overheated?

To alleviate the sensation of being overheated, prioritize hydration and consume water-rich foods while minimizing intake of pitta-inducing foods. Incorporate cooling Ayurvedic herbs like mint, coriander, Aloe vera, and fenugreek into your diet for internal balance. Opt for comfortable clothing in cool tones to enhance external comfort. Additionally, practice yoga and breathing exercises to stabilize your overall well-being.  

Q. How to control heat in the body?

To control heat in the body, prioritize hydration and include cooling Ayurvedic herbs like Aloe Vera, Mint, and Basil in your diet. Choose cooling foods such as cucumber and coconut while balancing tastes. Adopt lifestyle practices like Ayurvedic self-massage (Abhyanga) and wear breathable fabrics. Incorporate cooling pranayamas like Sheetali and yoga poses like Moon Salutations. Avoid activities that contribute to increased body heat, such as strenuous exercise and excessive sun exposure.


Q. How to reduce stomach heat ayurveda?

Ayurveda suggests incorporating cooling foods like cucumber, mint, and coriander into your diet to reduce stomach heat. Additionally, staying hydrated and avoiding spicy, oily foods can help balance pitta and promote cooling.

Q. How to reduce pitta immediately?

For immediate relief from pitta, you can consume aloe vera juice, coconut water, or a mix of milk with a pinch of cardamom. Taking a cool bath and practising deep breathing exercises may also help soothe pitta dosha.

 

REFERENCES: 

Kirsten Nonez | July 2023 | The Art and Benefits of Abhyanga Massage | https://www.healthline.com/health/abhyanga-massage 

Emily Cronkleton | July 2019 | How to reduce body heat and get relief https://www.healthline.com/health/how-to-reduce-body-heat 

files/author_Dr.-Shailendra-Chaubey-BAMS_300x_3fb01719-6325-4801-b35b-3fb773a91669.jpg

Dr. Shailendra Chaubey, BAMS

Ayurveda Practioner

A modern-day Vaidya with 11 years of experience. He is the founder of Dr. Shailendra Healing School that helps patients recover from chronic conditions through the Ayurvedic way of life.

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