Summer is the season of abundance, warmth, activity & growth: Your Mid-Summer Guide to Wellness

In Traditional Chinese Medicine (TCM), it is considered the most Yang time of the year, characterized by heat, brightness, outward energy, and movement. But with this vibrant energy comes the need to stay balanced. Self-care in summer is essential to maintain health and to prepare the body for the cooler, Yin-dominant seasons ahead.

Support the Heart and Mind: In TCM, each season corresponds with a specific organ system. Summer is associated with the Heart, which governs not only the circulatory system but also the Shen (spirit or mind) and controls sleep and memory. When the Heart is balanced, we feel joyful, calm, and emotionally stable. When out of balance, especially in summer heat, we may feel irritable, anxious, restless, or suffer from insomnia.

To care for the Heart:

Avoid overexertion, especially in the heat.
Take time to rest and reflect.
Engage in activities that bring genuine joy and connection.
Practice calming exercises such as meditation, gentle yoga, or tai chi to settle the Shen.

Cool the Body, But Don’t Shock It: Summer heat can be intense and draining. The body naturally tries to keep cool by opening the pores and sweating. However, this also leaves us more vulnerable to “external invasions” such as wind and cold. TCM cautions against sudden exposure to air conditioning, cold drinks, or icy foods, especially when the body is hot or you are at risk of catching the “summer cold”. Instead:

Drink room-temperature or warm water with mint, chrysanthemum, or lemon to gently cool and hydrate.
Wear light, breathable clothing and avoid direct blasts of cold air.
Shower in lukewarm water after sweating, and dry off thoroughly to protect your pores.

Eat for the Season: Food is a vital form of medicine in TCM. In summer, it’s important to eat light, hydrating, and cooling foods that help clear internal heat and support digestion. Recommended foods include:

Watermelon, cucumber, mint, celery, mung beans, lotus root, and leafy greens.
Include red foods like strawberries, cherries, and tomatoes, which are associated with the fire element and help support heart health.
Lightly cooked meals like stir-fries and soups with cooling herbs, including dill, peppermint, cilantro, and lemongrass.
Avoid greasy, heavy, or overly spicy foods, which can add internal heat and burden the Spleen and Stomach.
Additionally, consuming Yin-nourishing foods such as apples, seaweed, watercress, eggs, fish, and sesame seeds can help replenish your Yin reserves – the nourishing and cooling aspect.

Late summer shifts toward Earth element energy (linked to digestion), so begin to incorporate more grounding foods like sweet potatoes, squash, and grains.

Balance Activity with Rest: Summer invites activity, social events, and travel. While movement is encouraged, overexertion can deplete Qi and Yin—leading to fatigue, burnout, or vulnerability to illness in the fall and winter. Listen to your body’s signals. Rest when tired, nap briefly during hot afternoons, and maintain a consistent sleep schedule.

Summer is a time of outward connection. Rise earlier with the sun, spend time outdoors, and align with the energy of growth and joy. By following these self-care principles rooted in Chinese medicine, you’ll not only thrive in summer but also build the foundation for strong health in the months ahead.

Dr. Jennifer Savage is a Doctor of Acupuncture and Chinese Medicine and the owner of Wú Wéi Wellness in Old Town Beaverton, with over 25 years of experience in healthcare. To schedule an appointment, call 503.530.8097 or visit www.bewuweiwell.com.