Summer Solstice Health Preservation: Focus on "A Calm Mind Brings Natural Coolness"
The Summer Solstice has arrived, and the hot weather can make one irritable and uneasy. At this time, health preservation focuses on the principle that "a calm mind brings natural coolness." In the summer heat, one should maintain a clear and peaceful mind, be happy and cheerful, have a broad heart, and be full of spirit. Just as all things in nature need sunlight to grow, one should have a keen interest in the outside world and cultivate an optimistic and outgoing personality to facilitate the smooth flow of vital energy (Qi). Conversely, laziness, weariness, anger, and depression can obstruct the flow of Qi and should be avoided. Ji Kang's "On Nourishing Life" offers a unique perspective on the hot summer. He believed that in the summer heat, "it is even more important to regulate one's breathing and calm the mind, always keeping the mind as clear as ice and snow. In this way, the heat will feel less intense. One should not see the heat as merely heat, as that would only generate more heat." This is the essence of "a calm mind brings natural coolness" and refers to the mental cultivation aspect of summer health preservation.
For the Summer Solstice, it is advisable to sleep late and wake early, and to avoid sleeping outdoors
For daily routine and living adjustments, it is important to adapt to the natural changes of flourishing Yang and declining Yin. It is recommended to sleep late and wake early. The summer heat is "likely to damage Qi." If too much sweat is lost, it can lead to dizziness, chest tightness, palpitations, thirst, nausea, and even faintness. When scheduling outdoor work or physical exercise, one should avoid the hottest times of the day and take protective measures. It is advisable to arrange a proper lunch break, both to avoid the peak heat and to recover from fatigue. A daily warm water bath is also a beneficial health measure. It not only washes away sweat and dirt, keeping the skin clean, cool, and preventing summer heat-related illnesses, but it also serves as a form of physical exercise. This is because the water pressure and mechanical massage from a warm shower can lower the excitability of the nervous system, dilate surface blood vessels, accelerate blood circulation, improve nutrition for the skin and tissues, reduce muscle tension, eliminate fatigue, improve sleep, and enhance resistance. Furthermore, in the hot summer, the skin's pores are open, making one susceptible to invasion by wind, cold, and dampness. Therefore, one should not use a fan to blow directly on oneself while sleeping. In an air-conditioned room, the temperature difference between indoors and outdoors should not be too large, and sleeping outdoors at night is not advisable.
For the Summer Solstice, exercise should be done in the early morning or evening
Exercise cultivation is also an indispensable part of health preservation. In the summer, exercise should ideally be done in the early morning or evening when the weather is cooler. The venue should be a place with fresh air, such as by a river or lake, in a park, or in a courtyard. Those with the means can go to forests or coastal areas for convalescence and vacation. Suitable exercise activities include walking, jogging, Tai Chi, and radio gymnastics. Overly strenuous activities should be avoided, as excessive sweating can lead to excessive fluid loss, which not only damages Yin energy but can also harm Yang energy. During exercise, if you sweat too much, you can drink a light saltwater solution or a mung bean salt soup. You should not drink large amounts of cold water, nor should you immediately rinse your head or take a cold shower, as this can cause various illnesses such as cold-dampness bi-syndrome and yellow sweat.
For the Summer Solstice, the diet should include bitter, sour, and salty flavors
For dietary nourishment, there is a theory in the Five Elements framework that in summer, the Heart Fire governs, and excessive Heart Fire can overact on the Lung Metal. Therefore, the "Jin Gui Yao Lue" (Essential Prescriptions of the Golden Chamber) states, "Do not eat the heart (organ) in summer." Based on the interrelationships of the Five Elements (summer is Fire), Five Phases (summer is Growth), Five Organs (related to the Heart), and Five Flavors (bitter is suitable for summer), bitter-flavored foods can also assist Heart Qi and control Lung Qi. Summer is also a season of heavy sweating. Excessive sweating leads to a greater loss of salt. If the heart muscle lacks salt, its contractions can become irregular. Traditional Chinese medicine suggests that at this time, one should eat more sour foods to secure the body's exterior (Wei Qi) and more salty foods to nourish the heart. The "Su Wen · Zang Qi Fa Shi Lun" (Simple Questions on the Ways of Qi and the Five Organs) states: "The Heart governs summer... The Heart dislikes slackness; one should urgently eat sour to astringe it. The Heart desires softness; one should urgently eat salt to soften it, using salt to supplement it, and sweet to drain it." This means the body's Qi prefers softness, and salt is used to achieve this. From a Yin-Yang perspective, in the summer months, Yin is hidden within the body, so the diet should not be overly cold. As the "Yi Shen Ji" (Collection on Nourishing the Body) says: "In summer, the Heart is strong and the Kidney is weak. Therefore, even in great heat, one should not eat cold dishes, iced foods, honey water, cold jelly, or cold congee. Eating to fullness and then being exposed to cold will inevitably lead to cholera." "Heart strong, Kidney weak" means external heat and internal cold. Because of this internal cold, one should not eat too many cold foods. A small amount is acceptable, but overindulgence will surely harm the spleen and stomach, causing vomiting and diarrhea. Although watermelon, mung bean soup, and black bean and plum soup are excellent for quenching thirst and relieving summer heat, they should not be eaten ice-cold. From the perspective of the relationship between organs in TCM, "If the Kidney lacks the Fire of the Heart, the water will be cold. If the Heart lacks the Water of the Kidney, the fire will be rampant. The Heart must be nourished by the Kidney's water, and the Kidney must be warmed by the Heart's fire." This clearly shows the important relationship between the Heart and Kidney.
Summer Solstice Health Preservation Recipes
The summer climate is hot, and a person's digestive function is relatively weak. Therefore, the diet should be light and not greasy or rich. One should eat more coarse grains to cool the body and avoid eating too many heat-inducing foods. Cold fruits and melons should be eaten in moderation to avoid damaging the spleen and stomach. Rich and greasy foods should be limited to prevent generating internal heat and wind, which can trigger skin sores.
Summer Solstice Recipes:
Cold-dressed Lettuce:
[Ingredients] 350g fresh lettuce, scallions, sesame oil, MSG, salt, sugar as needed.
[Method] Wash and peel the lettuce, then cut it into long strips. Place it in a plate, add salt, and mix well. Marinate for 1 hour, then drain the water. Add MSG and sugar and mix. Chop the scallions and sprinkle them over the lettuce. Heat a wok with sesame oil, pour the hot oil over the scallions, and mix well.
[Benefits] Benefits the five organs and unblocks the meridians.
Rabbit Meat Soup for Strengthening the Spleen:
[Ingredients] 200g rabbit meat, 30g Chinese yam, 15g goji berries, 15g Codonopsis root, 15g Astragalus root, 30g red dates.
[Method] Wash the rabbit meat and cook it with the other ingredients over high heat. Once boiling, reduce the heat and simmer for 2 hours. The soup and meat are eaten together.
[Benefits] Strengthens the spleen and replenishes Qi.
Creamed Winter Melon Balls:
[Ingredients] 500g winter melon, 20g condensed milk, 10g cooked ham, salt, fresh stock, sesame oil, water starch, MSG as needed.
[Method] Peel the winter melon, wash it, and cut it into small, round balls. Blanch the balls in boiling water, then transfer to cold water to cool. Arrange the winter melon balls in a large bowl. Add salt, MSG, and fresh stock. Steam over high heat for 30 minutes, then remove. Return the winter melon balls to a pot. Pour the steaming liquid into the pot, add condensed milk, and bring to a boil. Thicken with water starch, add the winter melon balls, drizzle with sesame oil, and mix well. Sprinkle with ham before serving.
[Benefits] Clears heat and detoxifies, promotes the production of body fluids and relieves vexation, tonifies deficiency, and benefits the spleen and stomach.
Lotus Leaf and Poria Porridge:
[Ingredients] 1 lotus leaf (fresh or dried), 50g Poria, 100g japonica rice or millet, sugar as needed.
[Method] First, boil the lotus leaf in water to make a decoction, then remove the leaf. Add Poria and the washed japonica rice or millet to the herbal broth and cook into a porridge. Add sugar before serving.
[Benefits] Clears summer heat and resolves toxins, calms the mind and spirit, stops diarrhea and dysentery (also beneficial for cardiovascular diseases and neurasthenia).