Summer Is Here! Stay Healthy During the (Xiaoshu) Season
Summer Is Here! Stay Healthy During the (Xiaoshu) Season
This year's Xiaoshu, or "Minor Heat," falls on July 7th. In Chinese tradition, there's a saying that goes, "Xiaoshu Da Shu, Shang Zheng Xia Zhu" which means that after Xiaoshu, the weather becomes hotter, people sweat more, and various health issues may arise. Traditional Chinese medicine emphasizes the importance of replenishing energy and preventing heat-related problems during the Xiaoshu season.
Staying Healthy During Xiaoshu: Six Key Aspects
1. Nurturing Your Yang Energy
Professor Zhou Duan, Vice Dean and Professor at the Longhua Hospital Affiliated to Shanghai University of Traditional Chinese Medicine, explains that hot weather can weaken one's vital energy (qi), leading to reduced physical and elemental strength and decreased bodily functions. Excessive sweating without timely rehydration can lead to a loss of bodily fluids. When the immune system weakens, conditions like colds and gastrointestinal problems tend to take advantage. For individuals with cardiovascular diseases, the summer heat can lead to heart function disturbances. In essence, during summer, one's yang energy gradually decreases, making it crucial to "nurture qi" to prevent a lack of yang energy in winter.
Strategy: Maintain a moderate temperature difference between indoor and outdoor environments, keeping room temperatures around 27°C (80°F). Avoid extreme temperature variations, and ensure a cool, dry, and comfortable living environment to prevent various health issues.
2. Managing Emotions
Hot summer weather can lead to emotional fluctuations and excitement, resulting in increased blood pressure, added stress on the heart, and a higher risk of heart-related problems like angina, heart attacks, and heart failure. Stroke rates are also relatively high during the summer, so emotional stability is essential. Furthermore, significant emotional fluctuations can disrupt gastrointestinal functions and have a significant impact on respiratory issues like asthma.
Strategy: Be conscious of regulating emotions. Individuals with existing cardiovascular diseases or hypertension must control their emotions during the summer, maintaining a calm and composed mindset to reduce the risk of disease flare-ups.
3. Dealing with Dampness and Heat
Summer is often humid and hot, making people feel heavy-headed, depressed, lethargic, and with a poor appetite. For individuals with respiratory diseases, it's essential to take extra care to avoid coughs and recurring airway issues. Those with a damp-heat constitution may frequently experience heat sensations in their palms and soles, and the interaction between humidity and heat can lead to constipation and foul-smelling stools.
Strategy: Opt for a light and easily digestible diet. Consume foods that clear heat and dampness, such as mung bean porridge, lotus leaf porridge, and red bean porridge. Drinking soups made with winter melon, lotus leaf, and coix seed can also help with clearing damp-heat. Additionally, maintaining proper indoor humidity and adequate ventilation is essential.
4. Sleep Management
Summer days are long, nights are short, and nighttime temperatures can be high, leading to poor sleep for some. According to traditional Chinese medicine, this imbalance between yin and yang can increase the risk of cardiovascular issues, raise blood pressure in hypertensive individuals, and increase the frequency of angina attacks.
Strategy: Ensure an adequate amount of sleep. This is essential for the normal functioning of various bodily systems. Adults are recommended to get at least 7 hours of high-quality sleep daily.
5. Dietary Considerations
In summer, it's best not to overeat. Typically, eating until you are 70-80% full is sufficient. However, ensure your diet is well-rounded and balanced, avoiding picky eating habits. Some people might experience reduced appetite due to the weather, in which case opting for slightly lighter meals is advisable. Professor Zhou recommends consuming foods that are low in sugar and salt but high in carbohydrates and protein. Try to minimize spicy and fried foods.
Strategy: Opt for water-rich fruits like starfruit, kiwi, and dragon fruit, which are not only hydrating but also cooling. These fruits provide essential vitamins and minerals and replenish potassium and sodium ions lost through sweating.
6. Exercise Routine
Many people mistakenly avoid exercise during summer because of excessive sweating. However, it's essential to maintain a reasonable level of physical activity. Be cautious and avoid exercising in direct sunlight. Sweating during exercise is beneficial for detoxification, but be sure to rehydrate to prevent increased blood viscosity.
Strategy: Perform light exercises such as walking, jogging, or swimming an hour after meals. Avoid strenuous workouts that result in excessive sweating. Stay well-hydrated to eliminate toxins and reduce the burden on the heart.
Beating the Heat: Three Leaves and Three Fruits to the Rescue
Peppermint Leaves, Bamboo Leaves, and Lotus Leaves
Peppermint Leaves: These leaves contain peppermint oil, which gives a cooling sensation when consumed. Brewing them with water creates a natural cooling beverage that can help boost alertness and clarity of mind.
Bamboo Leaves: Known for their heat-clearing properties, bamboo leaves are traditionally used to prevent heatstroke. It's best to use fresh leaves and drink a small cup daily to reduce heat and relieve thirst.
Lotus Leaves: During the summer, lotus leaves can be used when consuming meat or fish. Wrapping food in lotus leaves for steaming or cooking helps preserve nutrients and eliminates greasiness. The alkaloids in lotus leaves can also help soothe the stomach.
Starfruit, Kiwi, and Dragon Fruit
Starfruit: With a water content exceeding 90%, starfruit is incredibly hydrating. It also contains various vitamins and minerals, making it an ideal choice to replenish lost potassium and sodium ions.
Kiwi: Kiwifruit is one of the most nutritionally dense fruits. It is packed with vitamins and minerals and is particularly rich in vitamin C.
Dragon Fruit: Dragon fruit is often consumed for its flesh, but its peel contains significant anthocyanins, which have anti-aging properties. It's advisable to juice both the peel and flesh for optimal benefits.
Incorporating these leaves and fruits into your summer diet can help you stay cool, hydrated, and healthy during the Xiaoshu season.
This year's Xiaoshu, or "Minor Heat," falls on July 7th. In Chinese tradition, there's a saying that goes, "Xiaoshu Da Shu, Shang Zheng Xia Zhu" which means that after Xiaoshu, the weather becomes hotter, people sweat more, and various health issues may arise. Traditional Chinese medicine emphasizes the importance of replenishing energy and preventing heat-related problems during the Xiaoshu season.
Staying Healthy During Xiaoshu: Six Key Aspects
1. Nurturing Your Yang Energy
Professor Zhou Duan, Vice Dean and Professor at the Longhua Hospital Affiliated to Shanghai University of Traditional Chinese Medicine, explains that hot weather can weaken one's vital energy (qi), leading to reduced physical and elemental strength and decreased bodily functions. Excessive sweating without timely rehydration can lead to a loss of bodily fluids. When the immune system weakens, conditions like colds and gastrointestinal problems tend to take advantage. For individuals with cardiovascular diseases, the summer heat can lead to heart function disturbances. In essence, during summer, one's yang energy gradually decreases, making it crucial to "nurture qi" to prevent a lack of yang energy in winter.
Strategy: Maintain a moderate temperature difference between indoor and outdoor environments, keeping room temperatures around 27°C (80°F). Avoid extreme temperature variations, and ensure a cool, dry, and comfortable living environment to prevent various health issues.
2. Managing Emotions
Hot summer weather can lead to emotional fluctuations and excitement, resulting in increased blood pressure, added stress on the heart, and a higher risk of heart-related problems like angina, heart attacks, and heart failure. Stroke rates are also relatively high during the summer, so emotional stability is essential. Furthermore, significant emotional fluctuations can disrupt gastrointestinal functions and have a significant impact on respiratory issues like asthma.
Strategy: Be conscious of regulating emotions. Individuals with existing cardiovascular diseases or hypertension must control their emotions during the summer, maintaining a calm and composed mindset to reduce the risk of disease flare-ups.
3. Dealing with Dampness and Heat
Summer is often humid and hot, making people feel heavy-headed, depressed, lethargic, and with a poor appetite. For individuals with respiratory diseases, it's essential to take extra care to avoid coughs and recurring airway issues. Those with a damp-heat constitution may frequently experience heat sensations in their palms and soles, and the interaction between humidity and heat can lead to constipation and foul-smelling stools.
Strategy: Opt for a light and easily digestible diet. Consume foods that clear heat and dampness, such as mung bean porridge, lotus leaf porridge, and red bean porridge. Drinking soups made with winter melon, lotus leaf, and coix seed can also help with clearing damp-heat. Additionally, maintaining proper indoor humidity and adequate ventilation is essential.
4. Sleep Management
Summer days are long, nights are short, and nighttime temperatures can be high, leading to poor sleep for some. According to traditional Chinese medicine, this imbalance between yin and yang can increase the risk of cardiovascular issues, raise blood pressure in hypertensive individuals, and increase the frequency of angina attacks.
Strategy: Ensure an adequate amount of sleep. This is essential for the normal functioning of various bodily systems. Adults are recommended to get at least 7 hours of high-quality sleep daily.
5. Dietary Considerations
In summer, it's best not to overeat. Typically, eating until you are 70-80% full is sufficient. However, ensure your diet is well-rounded and balanced, avoiding picky eating habits. Some people might experience reduced appetite due to the weather, in which case opting for slightly lighter meals is advisable. Professor Zhou recommends consuming foods that are low in sugar and salt but high in carbohydrates and protein. Try to minimize spicy and fried foods.
Strategy: Opt for water-rich fruits like starfruit, kiwi, and dragon fruit, which are not only hydrating but also cooling. These fruits provide essential vitamins and minerals and replenish potassium and sodium ions lost through sweating.
6. Exercise Routine
Many people mistakenly avoid exercise during summer because of excessive sweating. However, it's essential to maintain a reasonable level of physical activity. Be cautious and avoid exercising in direct sunlight. Sweating during exercise is beneficial for detoxification, but be sure to rehydrate to prevent increased blood viscosity.
Strategy: Perform light exercises such as walking, jogging, or swimming an hour after meals. Avoid strenuous workouts that result in excessive sweating. Stay well-hydrated to eliminate toxins and reduce the burden on the heart.
Beating the Heat: Three Leaves and Three Fruits to the Rescue
Peppermint Leaves, Bamboo Leaves, and Lotus Leaves
Peppermint Leaves: These leaves contain peppermint oil, which gives a cooling sensation when consumed. Brewing them with water creates a natural cooling beverage that can help boost alertness and clarity of mind.
Bamboo Leaves: Known for their heat-clearing properties, bamboo leaves are traditionally used to prevent heatstroke. It's best to use fresh leaves and drink a small cup daily to reduce heat and relieve thirst.
Lotus Leaves: During the summer, lotus leaves can be used when consuming meat or fish. Wrapping food in lotus leaves for steaming or cooking helps preserve nutrients and eliminates greasiness. The alkaloids in lotus leaves can also help soothe the stomach.
Starfruit, Kiwi, and Dragon Fruit
Starfruit: With a water content exceeding 90%, starfruit is incredibly hydrating. It also contains various vitamins and minerals, making it an ideal choice to replenish lost potassium and sodium ions.
Kiwi: Kiwifruit is one of the most nutritionally dense fruits. It is packed with vitamins and minerals and is particularly rich in vitamin C.
Dragon Fruit: Dragon fruit is often consumed for its flesh, but its peel contains significant anthocyanins, which have anti-aging properties. It's advisable to juice both the peel and flesh for optimal benefits.
Incorporating these leaves and fruits into your summer diet can help you stay cool, hydrated, and healthy during the Xiaoshu season.
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