🌿 Folk Prescriptions

Summer is the hottest season of the year, with vigorous human metabolism. Many people suffer from general fatigue, loss of appetite, excessive sweating, dizziness, irritability, lethargy, and even heatstroke, vomiting, abdominal pain, and diarrhea. How can we survive the scorching summer?
- Eat Light, But Don’t Reject Meat
Due to reduced gastric acid secretion in summer and increased fluid intake diluting gastric juice, digestive function weakens. Diet should be light. Consume nutritious, mild-flavored foods and avoid greasy, fried, or hot-natured items. However, "light" does not mean vegetarianism. Although plant-based foods contain abundant dietary fiber and vitamins, they lack essential proteins. Long-term vegetarian diets may lead to nutritional imbalance.
Thus, even in summer, don’t reject meat. Include lean meats, eggs, milk, fish, and soy products appropriately. Key is to cook using steaming or cold dishes rather than frying. For example, use fresh, tender green lotus leaves—briefly blanched with boiling water—to wrap chicken or meat, then steam and serve. This offers unique flavor, refreshing aroma, and stimulates appetite.
- Ensure Adequate Sleep
Summer days are long and nights short, with high temperatures and vigorous metabolism, making fatigue common. Sufficient sleep is crucial for health and boosting work and study efficiency. To ensure good sleep: First, maintain regular routines. Second, keep bedrooms ventilated and cool. Third, cultivate a calm mindset—aim for "mental peace brings natural coolness." Fourth, take appropriate naps. Summer naps allow the brain and body to relax, benefiting afternoon activities and preventing heatstroke.
- Increase Intake of Bitter Foods
TCM holds that bitter-tasting vegetables generally have cooling properties. Nutritionists recommend eating bitter foods like bitter melon and bitter greens frequently in summer to relieve heat, eliminate fatigue, and refresh the mind. For instance, bitter melon—known as the "gentleman among vegetables"—has a bittersweet taste with a subtle fragrance, offering a lingering aftertaste. Regular consumption of bitter melon soup or dishes helps harmonize the spleen and stomach, relieve fatigue, sharpen the mind, and prevent heatstroke and gastrointestinal diseases. Bitter greens are also a medicinal vegetable with cooling, detoxifying, antibacterial, blood-moving, and pain-relieving effects. Wash the roots and leaves, then mix, stir-fry, or make soup. The bitter yet aromatic flavor makes it an excellent summer dish for clearing heat and stimulating appetite. It also helps prevent enteritis and dysentery. Since summer sweating is heavy, consider drinking bitter beverages—beer, green tea, or bitter tea (kuding cha) are all good choices.
- Swim Safely
During sweltering summers, swimming in clear, cool waters not only cools the body but also improves fitness and adds joy to life. Important safety tips: Choose a clean swimming spot—water that is clear or light blue is usually safe. Avoid areas with rocks, mud, whirlpools, or weeds. Prefer seaside beaches or swimming pools for greater safety. Warm up before entering the water to prevent cramps. Pay attention to hygiene: those with hepatitis, skin diseases, or eye infections should avoid public pools to prevent water contamination. Avoid swimming when tired, hungry, or overly full. Women should refrain from swimming during menstruation, pregnancy, or postpartum.
- Stay Hydrated
Summer weather is often humid and hot, causing heavy sweating. Never wait until thirsty to drink water—especially older adults should develop the habit of proactive hydration. Even when not thirsty, drink water regularly. Older adults have diminished thirst response, so by the time they feel thirsty, dehydration is already severe. Dehydration is a major cause of premature aging and early death. When dehydrated, total blood volume drops, cardiac perfusion pressure decreases, increasing risk of myocardial damage. Additionally, dehydration reduces sweat and urine output, impairing excretion of metabolic waste, leading to toxin accumulation and chronic poisoning. Water intake must be timely and moderate.
Generally, small amounts taken frequently are better. Large quantities at once can harm the body, potentially causing water-electrolyte imbalance or even water intoxication. Develop the habit of proactive drinking. Drink 1–2 glasses of plain water at four key times: upon waking, around 10 AM, 3–4 PM, and before bedtime. Replenish fluids after heavy sweating, exercise, or bathing. Eating more fruits and vegetables is also an excellent way to hydrate—providing water, minerals, and essential nutrients simultaneously, achieving multiple benefits.