The foundations of TCM in Summer
As the sun graces us with longer days and warmer temperatures, Summer brings with it a unique energy. In Traditional Chinese Medicine (TCM), this season is associated with the Fire element, representing the growing of Yang energy—expansiveness, warmth, brightness, and vitality. It’s a time of outward expression, growth, and connection. Think of the way nature behaves in Summer: plants are in full bloom, fruits grow plentiful, animals are active, and all things appear to vibrate at a higher frequency.
Just as nature responds to the Summer heat by flourishing, we too can thrive during this season—provided we balance the fire within. This is where the wisdom of TCM comes in, offering us Yang Sheng (“nourishing life”) principles to help us stay in harmony with the season’s energy. The key organs in focus during Summer are the Heart/Pericardium and paired organ, the Small Intestine. Together, they govern our mental clarity, emotional balance, and digestive processes.
For individuals with predisposed constitutional imbalances, Summer’s fiery nature can easily tip into excess, manifesting as irritability, insomnia, digestive upsets, and even heat exhaustion. So, how can we enjoy the abundant energy of Summer while protecting ourselves from imbalance? Let’s explore how Yang Sheng principles can guide us.
Yang Sheng principles for staying balanced in summer
Yang Sheng, or “nourishing life” practices, encourage us to live in sync with the rhythms of nature throughout the seasons. During Summer, these principles revolve around cooling the body, calming the mind, and supporting digestion. Here’s how you can incorporate these practices into daily life:
Stay hydrated but protect the spleen & stomach
When temperatures rise, it’s tempting to reach for cold drinks and icy treats. While they may provide temporary relief, excessive consumption of cold foods and beverages can weaken the digestive fire (Spleen and Stomach Qi). According to TCM, the Spleen prefers warmth to function optimally. Over time, too many cold substances can lead to bloating, fatigue, or a sluggish digestive system.
What to do instead:
- Drink room-temperature or slightly warm water throughout the day. Herbal teas like chrysanthemum or mint are excellent for cooling the body without harming digestion.
- Opt for lightly cooked, cooling meals such as steamed vegetables, poached fish, or buddha bowls with a mix of warming and cooling ingredients.
- If you crave something refreshing, try eating a small portion of fresh watermelon, a handful of blueberries or drink some fresh coconut water, but ensure these are only slight cool or close to room temperature.
Exercise in Moderation
In TCM, the Heart governs the Shen (mind/spirit) and is most active between 11am and 1pm. Strenuous exercise during this time can deplete Heart Yang, leading to fatigue, irritability, insomnia, and even palpitations for people with predisposed internal imbalances.
What to do instead:
- Engage in moderate exercise during the early morning or late evening when the temperatures is cooler. Practices like Tai Chi, Qi Gong, or brisk walking are ideal.
- Allow your body to sweat gently when exercising. Moderate sweating helps release excess heat from the Heart, to calm the Shen, and improve sleep quality. But try not to sweat profusely as this will tax the Heart Yang energy.
Embrace the outward energy of summer
Summer is the season of outward expression, making it a great time to connect with others and enjoy social activities. However, balance is key—while staying active and engaged is important, so is taking time to rest and restore.
Practical tips:
- Start your day by rising with the sun and allowing natural light to enter your eyes early in the morning. This simple practice helps synchronise your internal clock with the natural rhythms in nature.
- Spend time outdoors in the early-mid morning or evening to soak in nature’s energy without overexposing yourself to too much sun.
- Incorporate moments of stillness into your day, such as short meditation or breathing exercises, to keep the Shen calm.
Common symptoms in Summer
Without proper balance, Summer’s intense heat can lead to a range of symptoms. By understanding these symptoms and applying YangSheng practices, you can prevent discomfort and stay healthy:
Heart palpitations: Excess heat can agitate the Heart, leading to palpitations or an increased heart rate. Staying hydrated and avoiding excessive exercise during the day can help.
Skin rashes (eczema, dermatitis): Heat trapped in the body can manifest as inflammatory skin conditions. Cooling foods and herbs, such as mung beans and chrysanthemum tea, can help clear heat from the skin.
Headaches and dizziness (Yang rising): Excess Yang energy can rise to the head, causing dizziness or headaches. Gentle exercise, hydration, and acupuncture targeting Yang rising can provide relief.
Heat exhaustion: Symptoms may include dizziness, excessive sweating, fatigue, and a rapid heartbeat. TCM recommends staying hydrated with cooling teas and consuming foods like cucumber, watermelon, and mung beans to clear internal heat.
Irritability and insomnia: Excess heat can agitate the Heart and disturb the Shen, leading to restlessness and difficulty sleeping. Acupuncture and herbal formulas that clear heat and nourish the Heart can help restore emotional balance.
Digestive issues: Weakened Spleen Qi from excessive cold foods or damp-producing foods (like dairy or fried items) can result in bloating, sluggish digestion, or loose stools. Supporting digestion with cooked, easy-to-digest meals, and digestive herbs can help offset these issues.
Dietary tips for the warmer months
During Summer, diet plays a crucial role in balancing internal heat and protecting digestive health. While it’s important to stay cool, we must also ensure that we don’t weaken the digestive fire by consuming too many cold or raw foods.
Key guidelines:
- Focus on foods with natural cooling properties but avoid extremes. Room-temperature and lightly cooked foods are preferable to cold or raw meals like salads.
- Prioritise hydration with water and herbal teas, but limit cold drinks that can shock the digestive system, and try not to drink too much fluids around main meals, unless required to aid in swallowing or to take supplements/medications.
- Eat mostly seasonal vegetables and fruits, as these are provided by nature to help clear internal bodily heat and inflammation without generating excess internal dampness.
Recommended foods:
- Cooling vegetables: cucumber, zucchini, lettuce, and celery.
- Fruits: watermelon, rockmelon, and berries (in moderation to avoid dampness).
- Herbs: mint, chrysanthemum, and goji berries.
- Grains and legumes: barley, mung beans, and quinoa.
- Light proteins: fish, tofu, and chicken.
Foods to limit:
- Raw and cold foods in excess, such as salads or cold smoothies.
- Greasy or fried foods, which can generate internal heat and dampness.
- Excessively spicy foods which may aggravate Heart heat.
Recipe: Refreshing summer quinoa bowl with grilled vegetables and mint yogurt
This modern, nutrient-packed recipe balances cooling and grounding ingredients to keep you energized and hydrated during hot days.
Ingredients:
- 1 cup cooked quinoa
- 1 zucchini, sliced
- 1 capsicum, sliced
- 1 cucumber, diced
- 1 small eggplant, sliced
- 1 tbsp olive oil
- Salt and pepper to taste
- ½ cup plain yogurt (or coconut yogurt for a dairy-free option)
- A handful of fresh mint leaves, finely chopped
- 1 tbsp lemon juice
- A handful of baby spinach
Instructions:
- Preheat a grill or saucepan. Brush the zucchini, red capsicum, and eggplant slices with olive oil, and season with salt and pepper.
- Grill the vegetables for 2-3 minutes on each side until they are tender and have nice grill marks.
- In a bowl, whisk the yogurt, chopped mint, and lemon juice. Set aside.
- To assemble, place a bed of quinoa in a bowl. Top with grilled vegetables, fresh diced cucumber, and a handful of baby spinach.
- Drizzle the mint yogurt dressing over the top and serve.
This refreshing quinoa bowl provides a balance of light proteins, cooling vegetables, and a hint of acidity, making it perfect for Summer nourishment.
Closing thoughts
Working with a qualified practitioner of Traditional Chinese Medicine, like Dr. Fraser Cobham at Ancient Waters Acupuncture & Chinese Medicine, can help you develop a personalised plan to stay healthy during Summer. Whether it’s acupuncture to balance excess heat or dietary advice for optimal digestion, embracing the wisdom of TCM ensures a harmonious transition through the seasons.
