Summer is just around the corner, and Melbourne's warmer weather is on its way. To help navigate the season, we can look towards traditional East Asian thought.
According to Chinese medicine, each season is associated with specific elements, organs and energies. Summer is associated with the Fire element, which corresponds to the Heart and Small Intestine.
In traditional Chinese medicine (TCM), summer is associated with an abundance of Yang energy, and maintaining balance is an important part of seasonal living.
Please note that when I refer to the Heart, Spleen or other organs, I'm talking about the systems and functions described in traditional Chinese medicine. These aren't necessarily the same as the individual organs and physiological systems described in modern Western biomedicine.
Chinese Medicine Summer Tips
Chinese medicine has a pretty common-sense approach to living with the seasons. Here are eight traditional ideas and practical suggestions for summer.
1. Stay Hydrated
In Chinese medicine, summer is associated with heat, and staying hydrated is especially important when the weather is hot or you're sweating.
Chinese dietary medicine generally favours room-temperature or slightly warm water. Within this tradition, drinking large amounts of very cold or iced water is thought to introduce Cold into the digestive system, potentially affecting the functions associated with the Spleen and Stomach. This is sometimes described as shocking or weakening digestion.
This is a traditional Chinese medicine explanation rather than an established biomedical effect. Whatever temperature you prefer your drinks, keeping adequately hydrated during summer is the priority.
2. Eat Cooling Foods
To balance the heat of summer, Chinese dietary medicine traditionally recommends incorporating cooling foods into your diet. These include watermelon, cucumber, mung beans and leafy greens.
Heavy, greasy and very spicy foods are sometimes considered less appropriate in hot weather because of their traditional energetic properties. However, recommendations depend on the individual's constitution and particular presentation.
3. Protect Your Heart
The Heart is the organ system associated with summer in Chinese medicine. Traditionally, this season is a time to nourish the Heart by enjoying activities that bring happiness and connection.
Spend time with loved ones and consider stress-reducing activities such as meditation or gentle exercise.
4. Take Care of Your Digestion
The Small Intestine is another organ system associated with summer, while the Spleen and Stomach are central to the Chinese medicine understanding of digestion.
Traditional dietary advice often recommends avoiding overeating and choosing lighter meals during hot weather.
Foods such as ginger, mint and fennel also feature in Chinese dietary medicine, although they have different traditional properties and aren't necessarily appropriate for everyone.
5. Get Plenty of Rest
Summer is a time of increased activity and longer days. However, it's important to prioritise rest and ensure you get enough sleep.
Chinese medicine emphasises the importance of maintaining a balance between activity and rest.
6. Protect Yourself from Excessive Heat
While it's lovely to enjoy the warmth of summer, excessive heat can be dangerous.
Protect yourself from the sun by wearing a hat, using sunscreen and seeking shade during the hottest parts of the day.
Chinese medicine also traditionally cautions against prolonged exposure to excessive Cold, including spending extended periods in very cold, heavily air-conditioned environments. This relates to the traditional understanding of Cold as a possible external pathogenic influence.
It doesn't mean avoiding air conditioning or sensible ways of staying cool. During Melbourne's hot weather and heatwaves, preventing heat-related illness must take priority.
7. Practise Mindful Movement
Gentle exercises such as Tai Chi or Qi Gong are traditionally used to cultivate and balance Qi.
These practices focus on slow, flowing movements and breathing, and can be enjoyable ways to relax and incorporate movement into your day.
8. Stay Grounded
Summer can be a fun time to socialise and be out in the world, but just as important is staying grounded.
In Chinese medicine, summer is associated with the Fire element, which is considered expansive and Yang in nature.
Walking barefoot on grass or sand where it's safe to do so, spending time in nature or practising mindfulness are some ways to slow down and enjoy the season.
Summer Foods and Chinese Dietary Medicine
What foods do you suggest?
To put it simply, eat food that is in season and, where possible, eat a wide range of colours and flavours.
Moderation is always key, as no foods are inherently good or bad. Some foods may be considered more preferable depending on the season or weather, including how we prepare them.
Although, to be honest, running an oven on a stinking hot day is not anyone's idea of a good time. This is where stir-fries and very lightly cooked meals can be useful, along with using your rice cooker instead of the stove.
Find what works best for you.
Eat plenty of fruits and vegetables. Many fruits and vegetables contain substantial amounts of water and useful nutrients. Some particularly good choices for summer include watermelon, cucumber, tomato, melon and berries.
Choose lighter, easier-to-digest foods. Chinese medicine traditionally places importance on protecting the digestive functions of the Spleen and Stomach during summer. Consider lighter meals such as steamed vegetables, poached fish and other simply prepared foods.
Consider your intake of spicy foods. Spicy foods are traditionally considered warming or dispersing in Chinese medicine. They may be less suitable for someone experiencing what Chinese medicine describes as excess Heat, but recommendations vary depending on the individual.
Drink plenty of fluids. It's important to stay hydrated during summer, especially if you're active or sweating a lot. Water and other hydrating drinks can help you maintain adequate fluid intake.
What are cooling foods in Chinese medicine?
In Chinese dietary medicine, foods are traditionally classified according to their thermal or energetic nature. Some are considered cooling, others warming, and many are regarded as neutral.
These classifications aren't necessarily related to the physical temperature of the food. Watermelon, for example, is traditionally considered cooling even when eaten at room temperature, while ginger is considered warming.
Chinese dietary medicine uses these properties to guide food choices according to the season, a person's constitution and what Chinese medicine describes as their particular pattern of symptoms.
During summer, cooling foods are traditionally used to balance Heat. However, this doesn't mean that everyone should eat as many cooling foods as possible.
Chinese medicine also places considerable importance on protecting the Spleen and Stomach. Within this traditional framework, excessive cold or raw foods may be considered inappropriate for people with patterns described as Spleen Yang deficiency or internal Cold.
The Spleen in this context refers to a traditional system of digestive functions, rather than the anatomical spleen.
This is why Chinese dietary advice varies from person to person. Someone who tends to feel hot may receive different advice from someone who regularly feels cold or experiences digestive discomfort.
More of these
The following are examples of foods and drinks commonly enjoyed during summer. Some are traditionally classified as cooling, while others may simply be useful as part of a varied seasonal diet.
Fruits: Watermelon, cucumber, tomato, melon, berries, pear, apple, kiwi, orange, tangerine
Vegetables: Cucumber, spinach, Belgian endive hearts, tomato, lettuce, celery, zucchini, broccoli, asparagus
Protein: Fish, chicken, tofu, beans, lentils
Grains: Wheat, barley, rice, quinoa, etc.
Dairy: Yogurt or dairy-free substitutes
Drinks: Water, green tea, chrysanthemum tea, barley tea, mint tea, cucumber water, watermelon juice
Less of these
Ice cream and other very cold foods and drinks. While these can be appealing on a hot day, Chinese dietary medicine traditionally advises against excessive consumption, particularly for people considered to have a cold or weak digestive pattern. This is sometimes described as injuring the Spleen Yang. It's a traditional explanation of digestive function, not physical damage to the anatomical spleen.
Fried foods. Fried foods can be heavy and greasy, and some people find them difficult to digest.
Spicy foods. In Chinese dietary medicine, spicy foods are often considered warming and dispersing. They may be considered less suitable in dry, hot weather or for someone with a Heat pattern, while sometimes being used in traditional dietary approaches to Dampness. This is why the individual circumstances matter.
Sugary drinks and alcohol. It's sensible to limit sugary drinks, and alcohol can increase the risk of dehydration, particularly in hot weather. Within Chinese dietary medicine, these may also be discussed in relation to Heat and Dampness.
Enjoying Summer with Chinese Medicine
Chinese medicine offers an interesting perspective on living with the seasons. Staying hydrated, eating seasonal foods, protecting your Heart in the traditional Chinese medicine sense, looking after your digestion, getting enough rest and avoiding excessive heat are all part of the discussion.
Traditional Chinese dietary medicine adds another layer by considering the cooling and warming nature of foods and how these might be selected according to the individual.
Remember, maintaining balance is key in Chinese medicine, as is common sense. There are no hard and fast rules.
Just enjoy the summer and take it easy.
Interested in Chinese Dietary Medicine?
If you're interested in how Chinese dietary medicine approaches your individual circumstances, you're welcome to discuss it during a consultation.
At Coburg Chinese Medicine, I can explain the traditional dietary framework, discuss your health concerns and consider the advice alongside any other healthcare you're receiving.
The clinic is located at 197 Sydney Road, Coburg, convenient for people travelling from Brunswick, Preston, Fawkner, Pascoe Vale and surrounding northern Melbourne suburbs.