Your body is not independent of its environment and it can be affected by environmental factors such as temperature, humidity, light, physical activity, and availability of food. These changes may affect your appetite, digestion, sleeping habits, energy and well-being. Such an understanding has been practiced in Ayurvedic medicine for centuries under the name of Ritucharya – adjustment of one’s diet and lifestyle depending on the time of year.
This approach can be useful as a supportive nutrition and lifestyle plan in reproductive health. In other words, rather than having the same diet all year long, you need to eat in a way that would be suitable for the changing environment and digestion.
The key thing to remember about seasonal eating is that it cannot be considered as a cure for infertility, PCOS, endometriosis, hormonal issues and any other reproductive health problems.
What is Ritucharya?
The word Ritucharya comes from; Ritu meaning season and Charya meaning way of living. In Classical Ayurveda there are six seasons or Shad ritu-
- Hemant ritu- Early winter
- Shishira ritu- Late winter
- Vasanta ritu- Spring
- Grishma ritu- Summer
- Varsha ritu- Monsoon
- Sharad ritu-Autumn
The timing of these seasons can vary depending on the geographical locations. Traditional Ayurvedic descriptions divide seasons in six parts rather than relying on the four season division which is commonly used in Western countries. Ritucharya's basic principle is that with change in environmental conditions the body’s need and digestive capacities also change. So the Ayurveda advises to change food, activities and daily habits according to the changing seasons.
Why could seasonal nutrition matter for reproductive wellbeing?
Reproductive health is determined by multiple factors such as proper nutrition, metabolism, sleep, exercise, stress management and overall health.
The diet that is always rich in Protein, Healthy fats, Complex carbohydrates, Fibers, Vitamins and minerals, Antioxidants and Hydrating foods will assist in maintaining healthy physiological functions.
Rather than looking for some “fertility foods”, it makes more sense to look at the overall picture of one’s eating habits. It is here where the practice of seasonal eating becomes practical as one can diversify his/her diet by incorporating local seasonal products and consuming fresh produce all year round.
The Six Seasons and Their Food Approach
1. Hemanta Ritu – Early Winter
Hemanta ritu is experienced during mid-November to mid-January in the classical season scheme in India.
Winter is believed to be the time of year when the digestion power is at its strongest. Thus, according to classic Ayurvedic recommendations, a richer diet is allowed during this season.
Foods to consume
Some foods to consider as part of your balanced winter diet may include the following:
- Whole grain like wheat, rice and oats
- Bajra and other appropriate millets
- Moong dal and legumes
- Tahini and sesame seeds
- Almonds, walnuts and other nuts
- Pumpkin and sunflower seeds
- Milk or other appropriate substitute
- Proper amount of ghee
- Seasonal greens
- Root vegetables
- Soups and other warm dishes
- Fruit
- Ginger, cumin, turmeric and other spices
Classic description of winter diet includes plenty of nourishing, unctuous and heating foods.
How this may help reproductive nutrition
During early winter, it is important to concentrate on dense nutritional value and not only on increased food consumption. Dairy, nuts, seeds, grains and legumes can provide you with proteins, healthy fats and various nutrients that will help maintain your overall health state.
However, for those who try to get pregnant, a balanced meal providing you with a proper quantity of proteins and healthy fats can work better than just one super food.
What to limit
Winter diet should not be excessively dependent on deep-fried foods, excess sweets, processed snacks, sugary drinks and very heavy meals. Traditional recommendations support nourishing foods, but that does not mean unlimited calorie-dense foods.
2. Shishira Ritu – Late Winter
Shishira ritu is experienced during mid-January to mid-March in India.
Continuation of the winter season in late winter, yet the transition to spring begins slowly. The traditional recommendations in Ritucharya would still support consumption of nourishing foods while recommending proper warming and easy digestion options.
Healthy Foods
- Whole Grains
- Wheat
- Rice
- Gram-based Dishes
- Moong Dal
- Seasonal Vegetables
- Ginger
- Garlic
- Sesame
- Nuts and Seeds
- Milk products – only if tolerate them
- Warm Soups
- Fresh Seasonal Fruits
How this may help reproductive nutrition
Instead of abrupt changes in the diet, try to build some uniformity in nutrition at this stage. Your plate might include :- ½ of vegetables + ¼ of protein food + ¼ of whole grains and with adequate healthy fats. Vegetarian diets should combine dishes like Dal with rice, Roti with dal, khichdi with vegetables, paneer with vegetables or curd with grains.
What to limit
The same things that you avoid in early winter should also be avoided in late winter as well.
3. Vasanta Ritu – Spring
Vasanta ritu is experienced during mid-March to mid-May in India.
Once the temperature increases, the diet that Ayurveda recommends becomes lighter and more easily digestible. It’s mentioned in the ancient literature to eat lighter foods and minimize heavy and oily, along with very sweet, food in the spring season.
Foods you should have:
- Moong Dal
- Lentils
- Barley
- Wheat in moderation
- Seasonal vegetables
- Bitter and green vegetables
- Seasonal fruits
- Tasty soups
- Sprouts, if tolerated
- Adequate water
- Fruits + moderate nuts and seeds
Why can the spring season be the right time to reboot your dietary plan?
The spring season could be helpful for you to get rid of heavy food intake in winters. What you need to concentrate is: - Fresh + colourful + high fibre + protein containing foods.
Some examples of what you need to take:
- Breakfast: Vegetable Poha + fruit
- Lunch: Roti + Moong dal + vegetables
- Snack: Fruit + handful of nuts
- Dinner: Vegetable Khichdi + Salad/vegetable
What to limit
Traditional Ayurvedic texts recommend limiting oily, heavy, cold and excessively sweet foods during Vasant ritu. Modern nutrition also supports limiting highly processed foods and excessive added sugar as part of an overall healthy dietary pattern.
4. Grishma Ritu – Summer
Summer is experienced during mid May to mid July in India.
This time sees an increase in heat and fluid loss. Therefore, hydration becomes an important requirement. Traditional Ayurveda suggests the consumption of a cool and hydrating diet in the summer season.
Recommended diet in this season
• Water-based fruits
• Watermelon
• Muskmelon
• Cucumber
• Other seasonal vegetables
• Coconut water
• Buttermilk (If consumed safely)
• Rice
• Moong Dal
• Soups
• Freshly prepared meals
• Hydrating foods
Importance of Hydration & Reproductive Health
Water consumption in sufficient amounts is required for various activities in the body like circulation and digestive processes which indirectly affects reproductive health. Don't wait for extreme thirst to hydrate; rather take fluids continuously.This hydration should not consist of drinking fluids that contain high sugar content.
Foods to limit
During very hot weather, reduce consumption of deep-fried foods, heavy meals, excessively spicy foods, sugary drinks, processed foods and excess alcohol.
5. Varsha Ritu – Monsoon
Varsha ritu is experienced from mid-July until mid-September in India.
During monsoon, the humidity levels are elevated and food, water, and digestive conditions are altered. The traditional Ayurveda scriptures state that during this time, your digestive capacity may decrease and advise eating light, freshly prepared foodstuffs.
Recommended foods:
- Boiled Khichdi
- Moong dal
- Vegetables
- Light vegetable soups
- Steamed rice
- Roti
- Summer vegetables
- Garlic, ginger, and cumin in suitable amounts
- Freshly cooked food
- Clean drinking water
Safe food handling and hygiene
The monsoons serve as a great reminder that one needs to have good overall health in order to maintain reproductive wellness. So you should be cautious with:
- Unclean, unwashed fresh vegetables
- Temperature of food
- Unprocessed milk products
- Touchy street foods
- Impure drinking water
- Lifeless leftover food.
What to limit
During Varsha ritu you should avoid fried snacks, very oily foods, stale foods, heavy meals, and excessively processed foods.
6. Sharad Ritu – Autumn
Sharad ritu is experienced during mid-September to mid-November
Autumn denotes the change from the monsoon season to cooler temperatures.
According to traditional Ayurvedic practices, during this time, it is ideal to consume light food including foods like wheat, moong, and suitable seasonal vegetables.
Foods to consume:
- Moong
- Wheat
- Rice
- Seasonal vegetables
- Leafy vegetables
- Fruits
- Light soups
- Enough water
Balanced healthy fats
In context of reproductive health:
Make autumn an interval period for returning to a balanced diet regime after the monsoon. Plan your meals with the following combination: Whole-grain with protein containing foods, vegetables, fruits and healthy fats.
Season-Wise Food Flowchart
ऋतु के अनुसार भोजन का सरल फ्लोचार्ट
ऋतुचर्या
│
▼
│
┌──────────────┼──────────────┐
▼ ▼ ▼
सर्दी गर्मी बरसात
(हेमंत/शिशिर) (ग्रीष्म) (वर्षा)
│ │ │
▼ ▼ ▼
पौष्टिक व हल्का और ताजा और
गर्म भोजन हाइड्रेटिंग आसानी से पचने वाला
│ │ │
▼ ▼ ▼
बाजरा/गेहूं तरबूज/खरबूजा मूंग दाल
दाल खीरा खिचड़ी
तिल नारियल पानी चावल
मेवे छाछ पकी सब्जियां
बीज हल्का भोजन सूप
What About Seeds, Nuts and "Fertility Foods"?
Nuts and seeds may prove beneficial for health when included in moderation in a diet that consists of balanced nutrition and healthy fats. For example:
• Nuts – walnuts, almonds,
• Seeds – pumpkin seeds, flaxseeds, sesame seeds, sunflower seeds, chia seeds.
A moderate portion of nuts or seeds in combination with other ingredients can be included as a part of the balanced meal. There is no proof that a specific seed consumed at a certain phase of the menstrual cycle will promote fertility.
Same concerns the following products like:
- Pomegranate
- Dates
- Shatavari
- Ashwagandha
- Maca
- Fertility powders
- Herbal combinations.
It is worth saying that the safety of the food does not automatically imply its natural origin or popularity among traditional recipes.
Practical Tips for Following Ritucharya Today
- One does not have to switch the entire diet frequently.
- One only needs to change one’s diet slightly.
- Incorporate seasonal produce: - One can include the fruits and vegetables which naturally come in one’s area.
- Protein must be consumed at all times: - Include the sources of protein at all times like: Dal, beans, chickpeas, paneer, curd, eggs, fish, chicken, and soy products.
- Adjust weight of meals: - Cold weather allows for heavy foods and hot weather allows for light foods.
- Don’t forget about healthy fats: - Fats like nuts and seeds, seafood, avocado, etc. Can help incorporate healthy fats.
- Consider food quality first: - It should always consist of high-quality food and minimally processed food.
- Hydrate: - Requirement for hydration increases in heat and when you sweat a lot.
- Food hygiene is essential: - Especially during monsoon season, freshness of the food and safety of the water becomes important.
- “Seasonal” doesn’t mean restrictive: - Ritucharya should not involve restricting large sections of food without any logical reasons.
Food Is Only One Part of Reproductive Health
Eating seasonally may be part of a good routine, but there are multiple variables that affect reproductive health. Along with having nutritious food in your diet, you should also follow the following:
- Exercise
- Good quality sleep
- Having a good body weight
- Managing stress
- No smoking
- Limited alcohol consumption
- Medical management of pre-existing conditions
- Necessary medical screenings
- Sex/reproductive health screening
If pregnancy hasn't been achieved through unprotected sexual activity or if you have issues like irregular cycles, extremely painful menstruation, frequent miscarriages (habitual abortion), impotence or reproductive disorders, visiting your doctor would be more beneficial than changing your food intake.
Conclusion
The principle of Ritucharya provides one important insight: your dietary intake need not stay the same during all twelve months of the year. With changing temperatures, humidity and availability of seasonal products, it is easy and natural for you to change your diet—consuming warm and nourishing foods when it is cold outside, light foods when it is hot outside, and fresh and easily digestible meals when it rains.
When trying to achieve optimal reproductive wellbeing, there is no need to look for one "fertility food." On the contrary, it is more important to develop a varied diet that is nutritious and sustainable and modify it to the changes in the seasons.
The use of seasonal foods was always considered one of the ways to achieve overall harmony in Ayurveda. Recent research has started exploring relationships between the seasonal diet and microbiota of the gut; however, no solid scientific results are available at the moment.
Eat according to the season and nourish your body in any case, since reproductive health requires an optimal lifestyle in general.
Frequently asked questions
What is the concept of Ritucharya in Charak Samhita?
According to Charak Samhita Ritucharya is the way of modifying your diet, habits and daily routine according to the changing seasons (ritu). It focuses on keeping the three doshas balanced, preventing illness, and maintaining strength as the environment undergoes a change.
What is the optimal diet for sharad ritu?
An optimal diet for Sharad ritu or Autumn should be focused on balancing the Pitta dosha which is aggravated due to changing weather. Diet should contain light, sweet, bitter and astringent foods in moderate quantities and consuming meals when you are hungry.
What is the Ayurvedic seasonal routine?
The Ayurvedic seasonal routine is known as Ritucharya. In Ayurveda the year is split into six seasons across two solar periods: Uttarayana and Dakshinayana and maintaining your diet according to these seasons prevents from the imbalance of the doshas.
What is the purpose of Ritucharya in Ayurveda?
The purpose of Rityucharya in ayurveda is to align diet and lifestyle according to the changing seasons in order to keep the doshas balances, maintain physical strength and prevent the body from illness.
