Article 44: Summer Health Preservation: Daily Life, Diet, and Mental Well-being

II. Summer Health Preservation

In summer, the yang energy in nature is abundant, the climate is hot, rainfall is plentiful, and humidity is high. The yang energy of the heavens reaches its peak and descends to the earth, while the yin energy of the earth begins to sprout and rises back to the heavens. As a result, all things flourish and thrive. The "Suwen·Treatise on Regulating the Spirit in Accordance with the Four Seasons" refers to this as "prosperity and flourishing." The abundant yang energy in nature in summer corresponds to the heart, so summer is also the season when the yang energy of the human body is abundant and the heart energy is strong. Therefore, summer health preservation should focus on maintaining this "nurturing" energy.

(I) Daily Life

1. Go to bed late and get up early, without being averse to the sun.

The "Suwen·Treatise on Regulating the Spirit in Accordance with the Four Seasons" states: "In the three months of summer... go to bed late and get up early, without being averse to the sun." In summer, the yang energy in nature is abundant, so people should go to bed late and get up early, without being averse to the sun, and participate in appropriate outdoor activities to follow nature and preserve their yang energy.

Summer days are long and nights are short, temperatures are high, and we sweat more, which easily depletes our Yang energy and makes us feel fatigued. Therefore, getting enough sleep in summer is crucial for promoting health and getting through the summer smoothly. To ensure sufficient sleep, firstly, maintain a regular daily routine; secondly, ensure your bedroom is well-ventilated and cool; thirdly, maintain a calm state of mind, striving for "a calm mind naturally brings coolness"; and fourthly, take an appropriate afternoon nap. A nap allows the brain and various systems of the body to relax, which is beneficial for smooth work and life in the afternoon and is also a good measure to prevent heatstroke.

2. Avoid seasonal evils and prevent diseases.

Summer is hot and rainy, and the damp heat can easily invade the body, leading to heatstroke, summer heat exhaustion, and other seasonal illnesses. To prevent summer heat exhaustion, before summer arrives, one can take formulas such as Shengmai San and Shengyang Yiwei Tang to nourish the lungs and spleen, replenish qi and nourish yin, thus improving the body's ability to adapt to summer. One should also reduce the intake of greasy and rich foods to lessen the burden on the spleen and stomach. Once summer arrives, it is advisable to take aromatic and damp-heat-clearing formulas such as Xiangru San and Huopu Xialing Tang to dispel seasonal pathogens. To prevent heatstroke, one should pay attention to balancing work and rest, get enough sleep, avoid excessive sun exposure, maintain indoor cooling, and practice good food hygiene. Additionally, one can drink beverages such as mung bean soup and plum juice, and use medications such as Rendan, Shidishui, and cooling oil to prevent heatstroke.

While the summer heat can make sleeping difficult, it's important to avoid excessive exposure to coolness and shade, such as sleeping outdoors, sitting or lying near a fan or window, setting the air conditioner to too low a temperature, or sleeping with your abdomen exposed without blankets. If these precautions aren't taken, it's easy for pathogenic factors to invade the body, leading to conditions like summer heatstroke. For middle-aged and elderly people with cardiovascular diseases, this could potentially trigger symptoms such as numbness in the hands and feet, hemiplegia, and facial paralysis.

(II) Dietary Therapy

1. Reduce bitter foods and increase spicy foods to nourish lung qi.

In summer, the heart fire is dominant. Excessive heart fire can suppress lung metal. Bitter foods can help the heart qi and control lung qi. Therefore, Sun Simiao of the Tang Dynasty advocated in "Essential Prescriptions Worth a Thousand Gold Pieces": "In summer...reduce bitter foods and increase pungent foods to nourish lung qi." It is not advisable to eat too many bitter foods in summer, but it is appropriate to eat more pungent foods such as white radish, scallions, ginger, and garlic, because they have the functions of dispersing, promoting qi circulation, activating blood circulation, opening the orifices, and resolving dampness, which can replenish lung qi. This is especially important for those with lung qi deficiency.

2. Consume cold foods appropriately to counteract excessive Yang heat.

In the sweltering summer heat, excessive sweating and thirst are common. Consuming some cooling foods can help relieve heat and thirst, such as watermelon, mung beans, and bitter melon. However, it's crucial to avoid overindulging in cold drinks, cold dishes, and raw fruits and vegetables. Otherwise, excessive consumption of cold foods can chill the stomach and intestines, leading to illness. As Qiu Chuji of the Yuan Dynasty wrote in his *Yishenji* (Collection for Nourishing the Body): "In summer, the heart is strong while the kidneys are weak. Even in the heat, it's not advisable to eat cold noodles, ice cream, or cold jelly. A full stomach exposed to cold will inevitably cause cholera."

3. Light and nutritious diet, with moderate amounts of meat.

Summer's hot weather causes the body's Qi and blood to tend towards the surface, often resulting in a state where Yang Qi is on the outside and Yin Qi is dormant inside. Simultaneously, gastric acid secretion decreases in summer, and increased water intake dilutes stomach acid, weakening digestive function. Therefore, dietary adjustments should focus on clearing heat and relieving summer heat, strengthening the spleen and replenishing Qi. Choose light, refreshing, low-oil, and easily digestible foods, and appropriately select sour and spicy flavors to enhance appetite. However, light does not mean vegetarian; a long-term vegetarian diet can easily lead to nutritional imbalances. Therefore, don't completely avoid meat in summer; eat appropriate amounts of lean pork, fish, eggs, dairy products, and soy products. The key is to use methods like steaming and cold dishes when cooking, avoiding overly oily preparations.

(III) Mental and Emotional Regulation

1. Boosts morale and promotes the release of Yang energy.

During the scorching summer, it is important to nourish one's mind and spirit. One should strive to "cultivate inner beauty and vitality...as if one's interests are directed outward," meaning to maintain a clear and peaceful mind, a broad perspective, and a vibrant spirit. One should have a strong interest in external things and can appropriately participate in some participatory cultural and recreational activities, such as choral singing, instrumental performances, square dancing, and playing cards. If conditions permit, one can also participate in activities such as summer retreats and travel to cultivate an optimistic and outgoing personality, which is conducive to the dissipation of Yang energy and can also regulate the body and provide exercise.

2. Regulate emotions to prevent anger.

In summer, it's important to regulate emotions and "keep your mind free from anger." Avoid becoming irritable or annoyed due to the heat or busy schedule, as this can excessively promote the rise of Yang energy and harm your overall health. A vibrant spirit and the free flow of Yang energy, combined with regulated emotions and the avoidance of anger, will naturally bring coolness from within during this season of waning heat, leading to health and longevity. As Ji Kang of the Wei Kingdom during the Three Kingdoms period said, "In the heat of summer, it is even more important to regulate the mind and calm the heart, keeping it as pure as ice and snow." A health-preserving song says, "The key to escaping the heat is not in springs and rocks, but in a state of tranquility and peace, one can reach the cool mountains."

(iv) Exercise

1. Summer sunshine is abundant, so exercise is recommended.

In summer, the natural world is filled with abundant Yang energy, causing the body's Qi and blood to flow towards the surface. The Yin is calm while the Yang is active, so it's advisable to "go to bed early and rise early, without being averse to the sun," and engage in appropriate exercise. Regular exercise in summer can strengthen the body and improve its disease resistance. Experimental observations have shown that people who regularly exercise in summer have better lung capacity, heart function, and digestive function than those who don't, and also have a lower incidence of disease.

2. Summer sports should be planned reasonably.

Summer is a good time for exercise, but the hot weather and high energy expenditure can lead to heatstroke if you exercise in the sun for extended periods. Therefore, proper planning is essential for optimal health benefits. Here are some points to consider: 1. Timing: Exercise is best done in the cool of the morning or evening, and outdoors. 2. Activity Selection: Choose low-intensity activities such as walking, brisk walking, jogging, Tai Chi, Tai Chi sword, or calisthenics. 3. Moderation: Avoid overexertion and excessive sweating. If you sweat a lot after exercise, drink some salt water or mung bean soup with salt. 4. Post-Exercise Care: Do not immediately shower with cold water after exercise, as this can easily lead to colds, headaches, or even rheumatic pain and skin acne.