🌿 Folk Prescriptions

Summer is the hottest season of the year, during which human metabolism is highly active. Many people suffer from general fatigue, poor appetite, excessive sweating, dizziness, irritability, lethargy, and even heatstroke, nausea, abdominal pain, and diarrhea. How should we live to safely endure the scorching summer?
Light Diet, Moderate Meat Consumption
Due to reduced gastric acid secretion in summer and increased fluid intake diluting gastric acid, digestion becomes weaker. Thus, diet should be light. Eat nutritious, mild-flavored foods and avoid greasy, fried, or hot-natured items. However, “light” does not mean vegetarianism. While vegetables contain abundant dietary fiber and vitamins, they lack essential proteins. Long-term vegetarianism leads to nutritional imbalance.
Even in sweltering summer, do not reject meat. Moderately consume lean meat, eggs, milk, fish, and soy products. Key is using light cooking methods like steaming or cold dishes—avoid greasiness. For example, use tender green lotus leaves, blanched briefly with boiling water, to wrap chicken or meat, then steam and serve—delicious, fragrant, and stimulating appetite.
Adequate Sleep to Prevent Heatstroke
Summer days are long, nights short, and temperatures high, increasing metabolic rate and physical exhaustion. Adequate sleep is crucial for health, work efficiency, and study performance. To ensure sufficient rest: first, maintain regular routines; second, keep bedroom ventilated and cool; third, maintain calm mental state—“calm mind naturally feels cool”; fourth, take proper naps. Summer naps allow brain and body systems to relax, benefiting afternoon activities and helping prevent heatstroke.
Eat More Bitter Foods to Clear Heat
TCM holds that most bitter-tasting vegetables possess heat-clearing properties. Nutritionists recommend eating bitter foods like bitter melon and bitter greens regularly in summer to relieve heat, eliminate fatigue, etc. For instance, bitter melon—known as “gentleman among vegetables”—has a slightly sweet aftertaste and subtle fragrance. Regular consumption of bitter melon soup or dishes helps harmonize the spleen and stomach, relieve fatigue, refresh the mind, and prevent heatstroke and gastrointestinal issues. Bitter greens are also medicinal and edible, with cooling, detoxifying, anti-inflammatory, blood-stasis-resolving, and anti-diarrheal effects. Wash roots and leaves thoroughly—can be mixed, stir-fried, or made into soup. Their bitter yet aromatic flavor makes them excellent for summer appetite stimulation and prevention of enteritis and dysentery. Since summer sweating is heavy, consider drinking bitter beverages—beer, green tea, or bitter tea (kuding cha) are good choices.
Drink Water in Small Amounts Frequently
Summer weather is often humid and hot, leading to excessive sweating. Do not wait until thirsty to drink water—especially important for middle-aged and elderly people, who should cultivate proactive hydration habits. Elderly individuals often have diminished thirst response, meaning they tolerate dehydration better. By the time thirst signals appear, dehydration is already severe. Dehydration accelerates aging and shortens lifespan. When dehydrated, total blood volume drops, cardiac perfusion pressure declines, increasing risk of myocardial damage. Additionally, reduced sweat and urine output impairs excretion of metabolic waste, leading to toxin accumulation and chronic poisoning. Thus, water intake must be timely and moderate.
Generally, drinking small amounts frequently is better. Drinking large quantities at once can cause harm, potentially disrupting water-electrolyte balance and even causing water intoxication. Develop a habit of proactive hydration. Drink 1–2 cups of plain water at four optimal times: upon waking, around 10 a.m., 3–4 p.m., and before bedtime. Also replenish fluids after heavy sweating, exercise, or bathing.