🌿 Folk Prescriptions

Summer作息 (daily routine) generally recommends going to bed later and waking up earlier, aligning with the natural shift from yang dominance to yin deficiency. The Huangdi Neijing states: "In the three months of summer... go to bed late and rise early, do not resent the long days." This means in summer, one should wake up early to follow the abundance and strength of yang energy, and go to bed late to accommodate the deficiency of yin energy. With long summer days and bright sunshine, one should not dislike the extended daylight but should engage in moderate activity to adapt to the summer’s nourishing and growing energy.
Due to late bedtime and early rising, summer often results in insufficient sleep. After a morning of study or work, fatigue may set in, requiring a nap for compensation. Especially for the elderly, who often have shallow sleep and wake easily, and who rise early, they are particularly inclined to feel sleepy at noon. Therefore, a midday rest is even more necessary. Additionally, due to high daytime temperatures and excessive sweating, physical exertion is greater. At noon, when the sun is overhead, blood vessels dilate, concentrating blood flow near the body’s surface, causing uneven distribution of blood supply and reduced cerebral perfusion, leading to mental fatigue and drowsiness. A nap clears fatigue and restores alertness, enabling better performance in afternoon work and labor. However, nap duration should not exceed one hour. Caution is advised: even though naps are short, one must still observe sleep hygiene.
First, avoid lying down immediately after meals. Instead, walk around briefly to aid digestion. Do not sleep in areas with drafts, nor lie on desks, as this compresses the chest and hinders breathing. It is best to remove outer clothing during naps and cover the abdomen with a towel to prevent coldness.
Summer sleep requires attention: avoid direct exposure to electric fans. Ideally, turn off the fan. If too hot, direct the fan toward the ceiling. Avoid sleeping outdoors at night, as summer heat steams the body, causing excessive sweating and open pores, making the body most vulnerable to wind, cold, and damp pathogens—severe cases may lead to numbness, paralysis, or facial nerve paralysis. Also, avoid cooling down too late before bedtime, and do not spend long periods cooling in pavilions, under tree shade, in corridors, or on balconies.
Having discussed summer sleep, now consider summer clothing.
Clothing should first prioritize comfort, followed by style, color, and aesthetics. Summer garments should be light, thin, and soft. The better the fabric’s breathability and heat absorption, the more effectively it aids heat dissipation, enhancing comfort and coolness.
During hot weather, the body can sweat about 500 ml per hour. Thus, summer clothing must have good moisture absorption and evaporation properties to quickly absorb sweat and evaporate it. Fabrics with poor moisture absorption or overly smooth interiors cannot efficiently remove sweat, leaving one drenched and uncomfortably hot.
Different fabrics vary in moisture absorption. Measurements show that at 24°C and 50%–70% relative humidity, artificial viscose absorbs 10%–14%, silk 8%–11%, linen 8.3%–11.7%, cotton 6%–9%. Synthetic fibers have the worst moisture absorption: polyester less than 1%, vinylon only about 3%. Thus, even wearing large-hole nylon shirts can feel stuffy—because nylon poorly absorbs sweat and fails to evaporate it effectively. Therefore, summer clothing is best made from rayon, silk, linen, or cotton knitwear.
Summer clothing should also have good breathability to aid heat dissipation. Breathability depends on fabric thickness and density: thinner fabrics dissipate heat better. Breathability also relates to weaving method: fabrics with straight-through pores are better than those with diagonal weave patterns. Higher fabric density reduces breathability. For the same material, doubling the density cuts breathability by 50%. Thus, thinner, lower-density summer clothing offers better heat dissipation and greater coolness.
Size, fit, and coverage area of summer clothing also affect heat dissipation. "Loose and open" styles promote cooling, but overly tight clothing hinders it. Generally, smaller coverage areas lead to faster heat loss. Experts have found that radiation heat loss in a naked body is ten times greater than in ordinary clothing. Thus, short sleeves, skirts, and shorts are preferable. Among skirts, bell-shaped and dress-style skirts create better airflow when moving, making them cooler than tight-fitting ones. Openings in clothing (neck, sleeves, pant legs, waist) should not be too tight—better to leave them open for ventilation. Jeans and tight-fitting clothes are unsuitable for summer. Tight crotch areas in women’s pants hinder evaporation of genital heat and moisture, promoting bacterial growth, increasing risk of inflammation, skin itching, and urinary tract infections. Women should wear loose-fitting clothing. Similarly, men should avoid tight pants—they can cause jock itch, hinder testicular development, and constantly irritate the genitals.
Moreover, clothing color matters: different colors absorb and reflect heat differently. Darker colors absorb more heat; lighter colors reflect more and absorb less. Thus, light-colored clothing is best in summer to reflect radiant heat.
Here’s a note on women’s summer attire: summer dresses offer beauty, but minor oversights can mar the elegance.
Suit skirts convey elegance and dignity, but some people cross their legs in public—very ungraceful. The zipper and slit on the back of suit skirts should align with the body’s centerline. If misaligned, it looks awkward. Rarely, some women fail to fasten the zipper properly, which is embarrassing. Thus, when wearing zippered skirts, periodically check with your hand.
During hot weather, some wear shirts with large collars. If bra straps show outside, it looks unrefined. So, when wearing large-collared shirts, opt for strapless bras.
Now, discuss summer hats.
Intense summer sun poses serious health risks. Ultraviolet rays come in two types: UVA and UVB. UVA darkens skin; UVB is harmful, causing cataracts, sunburn, and skin cancer. Over the past 20 years, skin cancer cases have surged—over 400,000 annually in the U.S. A U.S. report indicates long-term sun exposure triples the risk of cataracts. Statistics show 1 million Americans need cataract surgery yearly. In China, age-related cataracts are the leading cause of blindness among the elderly, accounting for 49.77%. How to protect eyes? Wear a hat in strong sunlight—this reduces UV damage to eyes by half. What hat offers the best protection?
Protection mainly refers to blocking solar radiation heat. Higher blocking power means better protection. Scientists tested: black plain cloth hats block only 1.6% of solar radiation heat; straw hats and white plain cloth hats offer the best protection, blocking 48.4% and 50.1% respectively. For women, aesthetics matter too. Consider these cool hats:
Wide-brimmed sun hat: shades the face and adds beauty, adjustable for fit—ideal for young women or middle-aged women;
Travel hat: made of nylon mesh, small crown, wide brim, large front shading area, two or three colors combined. Women prefer light blue, light yellow, or cream-colored hats;
Folding hat: a single-color wide-brimmed cool hat that folds into a handkerchief-sized circle. Colors: white, white floral dots, or light blue;
Formal hat: flat top with round edge, moderate brim—gives a stylish look to young women;
Round-top hat: fair-skinned women should wear dark-colored round-topped hats; darker-skinned women should wear light-colored ones.
Naturally, protecting eyes from sun exposure isn’t just about hats. Wearing photochromic glasses or sunglasses can reduce UV damage by over 90%. In short, to keep eyes bright, always wear a straw hat and sunglasses when outdoors.
Fourth, summer skincare.
First, choose suitable cosmetics: summer heat makes sweating inevitable. The following cosmetics are suitable:
Sunscreen: Most people underestimate UV dangers compared to cold. UV rays not only tan the skin but also cause keratinization, loss of elasticity, premature aging, and conditions like sun rash and melasma. Sunscreen is essential. Common forms—creams, lotions, balms, oils—reduce UV damage. Using sunscreen in summer is like carrying an umbrella—it eliminates concerns about premature skin aging.
Flower water: Made from about 3% fragrance and 70% alcohol, with added water. It has mild antibacterial properties. In summer, it can serve as a disinfectant—sprinkling it in洗脸 water, bathwater, bedrooms, or living rooms removes sweat odor, kills bacteria, relieves itching, and refreshes the mind, improving efficiency.
Body powder and heat rash powder: Their effects are similar—cool the skin, absorb sweat, relieve itching. But both must be used on clean, dry skin.
Perfume: Similar to flower water but contains no water. Its main purpose is to provide fragrance and aesthetic appeal—usable year-round. Perfume is applied mainly to clothing, handkerchiefs, and hair.
Second, skillfully apply eye makeup: High summer temperatures make it hard for dark-skinned individuals to lighten their complexion through makeup—thick foundation soon becomes messy. Those with darker skin tones can enhance brightness by skillfully applying eye makeup. Choose eyeshadow matching skin tone—brown, orange—and pair with corresponding pink-orange lipsticks. These colors blend naturally with the skin.
For fair-skinned individuals, use light blue or purple eyeshadow for a brighter look. Gray or similar eyeliner creates a cooler, more refreshing impression.
Before applying eye makeup, apply a semi-transparent base to the eyelids and lightly dust with loose powder. Use light purple eyeshadow from the lash line to the brow, blending evenly with no visible lines. Then, use deep purple eyeshadow from the inner corner of the eye, across the middle of the upper eyelid, extending to the outer corner and midpoint of the eyebrow, fading smoothly—no harsh transitions.
Eye liner can be brown or black. Apply deep purple eyeliner from inner to outer corner, then gently smudge with a fingertip to soften the line.
Finally, to add a cool sensation, apply a very light touch of pale purple eyeshadow to the center of the forehead, blending it softly until invisible. Apply the same light layer to the lower eyelid.
Also, don’t forget fruit and vegetable beauty treatments. Methods include:
Chop leftover watermelon into chunks, rub directly on the face for five minutes, rinse with water, then apply makeup. Twice weekly keeps skin soft and fair;
Cucumber not only firms and reduces wrinkles but also brightens dull skin. Cut cucumber into small pieces, extract juice, soak cotton balls, and apply to the face—apply extra to wrinkle-prone areas. Use once daily for quick results.
Tomatoes are rich in vitamins—nutritious when eaten and beneficial for skin. Method: Chop tomatoes, mash into a pulp in a bowl, mix with a little honey, and apply to face and arms. Regular application keeps skin fair, reduces wrinkles, and maintains youthfulness.
Lemon has bleaching properties. To lighten skin, mix lemon juice with egg yolk, apply with cotton to the face (avoid eyes), leave for 15 minutes, then rinse with warm water. Twice weekly yields quick results.
Fifth, arranging summer living spaces.
First, remove unnecessary or temporarily unused furniture to create more spacious rooms. Families with resources can replace sofas and chairs with rattan or bamboo ones—much cooler. Open north and south-facing windows daily to allow natural cross-ventilation, making the room feel cool and refreshing.
Second, decorate walls, ceilings, curtains, and sofa covers with light green, light blue, gray, or cream colors. Cool tones evoke psychological comfort and coolness. Hanging a painting of "ice peaks and snow mountains" on the wall can also give a cool sensation.
Third, install awnings above sunny exterior windows to block direct sunlight and reduce heat. Noise is more annoying in hot weather, so a quiet, peaceful environment is key to cooling down. In summer, keep radios and TVs at low volume. Parents shouldn’t shout at children, couples shouldn’t argue loudly, neighbors should get along peacefully. Ultimately, "a calm mind brings coolness"—quietness enhances the feeling of coolness.
Sixth, avoid rinsing feet with cold water in summer.
During sweltering summer days, some people wearing light shoes or slippers enjoy rinsing their feet with cold water, feeling instantly refreshed. However, doing this regularly harms health.
Medical research confirms that the feet are the farthest extremities of blood vessel branches; the fat layer is thin, offering poor insulation; foot skin temperature is the lowest in the body, making it highly susceptible to cold. Frequently rinsing feet with cold water worsens cold exposure, leading to complex pathological reactions through blood vessels, ultimately causing various diseases. Additionally, the foot’s sweat glands are highly active. Sudden cold water rinsing causes pores to close abruptly, blocking sweat ducts. Over time, this impairs sweat gland function. Moreover, cold water stimulation of sensory nerve endings causes violent constriction of blood vessels. Long-term, this disrupts vasodilation function, potentially triggering peripheral arterial spasm, erythromelalgia, arthritis, and rheumatism.
Seventh, the art of using electric fans.
On hot summer days, turning on a fan brings refreshing breeze and gradually relieves fatigue. However, doctors in outpatient clinics observe that many people fall ill due to improper fan use—mainly due to lack of hygiene knowledge and correct methods.
Some people excessively seek coolness, placing fans very close to their bodies and blowing continuously. This causes rapid evaporation on the side exposed to wind, lowering surface temperature significantly; the unexposed side sweats slowly, with higher skin temperature and dilated blood vessels. This imbalance disrupts overall circulation and uneven sweat secretion, potentially causing headaches, dizziness, and general discomfort—severe cases may trigger stroke.
Others, when overheated and sweating heavily, suddenly blast themselves with a fan—easy to catch a "heat-induced cold." Sleeping with a fan running can also cause colds. How to use correctly?
First, avoid excessive wind speed: modern science suggests indoor wind speed should be controlled at 0.2–0.5 meters/second, maximum not exceeding 3 meters/second. Thus, avoid setting fans too high, especially in well-ventilated rooms or drafty areas.
Second, avoid direct blowing: direct wind can introduce pathogenic factors, especially when weak or sweaty. Never blow directly onto the body for instant relief. Best to aim the fan toward a corner.
Third, avoid continuous fixed-direction blowing on any body part. Alternate between blowing and pausing, preferably using oscillating fans. Children, elderly, and weak individuals should use fans sparingly—since "where evil gathers, qi must be deficient." Fans can be used to regulate indoor airflow indirectly for cooling.
Lastly, avoid blowing air immediately after heavy sweating while sitting or lying still. At this moment, skin blood vessels are dilated. Sudden cold wind causes abrupt contraction, stopping sweating and disrupting heat balance—leading to excess heat retention. Also, local defense weakens, allowing viruses and bacteria to invade, causing upper respiratory infections, muscle and joint pain, and sometimes abdominal pain or diarrhea.
In conclusion, using electric fans requires proper technique. Otherwise, what should be beneficial may turn harmful, adversely affecting health.