Beat Summer Heat Syndrome

Even on the best of days, our bodies are working against the external effects of the environment to maintain the internal balance between hot and cool. In TCM, there are 6 environmental factors that contribute to illness when the body is unable to adapt to environmental changes, and two of them are called pathogenic summer heat, or summer heat syndrome, and pathogenic dampness. There are many symptoms of summer heat syndrome and dampness, and they can be treated by various cooling foods and beverages, and by various heat reducing exercises.

Summer heat syndrome and dampness, relating to yang, occurs between the Summer and Autumn solstice, and can be caused by either extreme temperatures, or the body’s inability to adjust to temperature changes. Summer heat and dampness symptoms, associated with yang, include:

• Nausea/diarrhea

• Confusion/dysphoria

• Fever/dizziness

• Lethargy

• Sweating

• Reddish complexion

• Thirst, especially for cold beverages

• Whole body heaviness or heaviness of the arms and legs

While these symptoms are uncomfortable, they should not be confused with symptoms of heat stroke, which is to be taken more seriously. If you are experiencing a temperature of 104 degrees and a rapid heart rate, seek medical help, as heat stroke can be life threatening.

Cooling Foods

In summer, we crave cooling foods and instinctually are disinterested in greasy or heavy foods. Avoid foods like deep-fried foods, chocolate, durian, jackfruit, coconut meat, and cherries. There are also certain herbs and spices to avoid, as they create too much heat. These include cayenne, chili peppers, and mustard seed. Replace salts with electrolytes and drink plenty of water. Avoid sugary beverages, alcohol, and caffeinated beverages. Below are foods recognized by TCM as being cooling on hot days:

• Watermelon: Contains vitamins, simple sugars, and water to help cool the body. Eat close to the rind, as it contains diuretics that help alleviate symptoms of dampness.

• Cucumber: Since cucumbers are mostly water, they are great for cooling the body. Add to water with a slice of lemon or to a salad.

• Mint: Can alleviate heat in the head and chest. It is best consumed cold.

• Blueberries: Clears heat and expel dampness.

• Hibiscus: Known to be cooling, and hydrating when enjoyed in a beverage. Try Rishi Tea & Botanicals Blueberry Hibiscus Rooibos tea, and enjoy either how or cool.

• Mung Beans: Regulates body temperature, clears toxins, balances the skin and organs, and tonifies Qi. Enjoy cooked in a soup, or raw on a salad.

• Lettuce: Most leafy greens and veggies are good for cooling the body due to the high quantity of water.

• Water Chestnuts: Contain high levels of water and are best enjoyed in stir frys with other veggies.

• Hot Tea: Though this sounds contradictory, a cup of warm liquid actually helps cool the body because the heat causes the body to sweat, and the sweat evaporation cools the body. Cold beverages lowers body temperature, but then the stomach works harder to digest, heating the body back up and causing dehydration. Recipe for Mint and Chrysanthemum tea below.

Exercises to Avoid Excess Heat

Exercise is important, but over exertion in the heat contributes to depletion of Qi, and can stimulate summer heat syndrome. The best exercises for working out in the heat are ones that do not raise heart rate or cause excessive sweating. These exercises include yoga, tai chi, and qigong. Remember to drink plenty of water and if exercising outside, find a shaded area to keep the body as cool as possible. Being, exercising, and playing in water (think: swimming) is also very beneficial to cool the body during the summer.

Beverage Recipes and Mocktails

Mint Chrysanthemum Tea

• 1 handful of dried mint

• 1 handful of friend chrysanthemum flowers

Preparation:

• Add herbs to 3 quarts of water ad bring to a boil.

• Reduce heat to a simmer for 15 minutes.

• Add honey to taste, strain, and refrigerate.

• Drink cool or at room temperature.

Rishi Tea’s Saltea Watermelon Mocktail

• 1.5 oz tequila blanco- leave this ingredient out to make a mocktail

• 1.5 oz Rishi Tea & Botanicals Moonlight Jasmine Watermelon Juice

• 3 dash rhubarb bitters

• Grapefruit Quince Sparkling Botanical

• Lime wedge

Preparation:

• In shaker, combine tequila (optional), Moonlight Jasmine Watermelon Juice, rhubarb bitters, and ice, and shake for 10 seconds.

• Strain into salt-rimmed glass with fresh ice and fill with Grapefruit Quince Sparkling Botanicals.

• Garnish with lime wedge.

Rishi Tea & Botanicals Moonlight Jasmine Watermelon Juice

• Brew 5g Moonlight Jasmine Tea, and add strained watermelon juice.

• Let infuse for a couple hours.

• Add to sparkling water and garnish with a lime wedge for a simple mocktail.

Relief with Acupuncture

Acupuncture can help alleviate symptoms of summer heat syndrome by regulating body temperature and decreasing inflammation. Acupuncture can also help ease any digestive issues caused by overheating, and bring the body back into homeostasis.

The best way to beat the heat is to drink plenty of water, stay shaded, do not overexert, and consume foods and beverages that are cooling. Watermelon and blueberries, mint, and other water dense foods will hydrate and cool the body and reduce dampness. To avoid dehydration brought on by alcohol consumption, try a mocktail with cooling ingredients like mint and watermelon. Listen to your body; if your heart rate increases and you begin sweating excessively, you may be experiencing heat stroke and should reach out to your health care provider.

References

“Eat with the Seasons: Summer”. Retrieved from https://fiveseasonstcm.com/blogs/traditional-chinese-medicine-101/eat-with-the-seasons-summer?_pos=3&_sid=2c0ab877c&_ss=r.

“Saltea Watermelon”. Retrieved from https://journal.rishi-tea.com/saltea-watermelon/.

Camire, Alison. “Combat Summer Heat and Humidity with Traditional Chinese Medicine”. Retrieved from https://www.northshoreacupunctureandnaturalmedicine.com/north-shore-acupuncture-blog/foods-summerheat.

“TCM for Summer Heat”. Retrieved from https://myartofwellness.com/health-well-news/tcm-for-summer-heat/.

“What is ‘Summer Heat’?” Retrieved from https://fiveseasonstcm.com/blogs/traditional-chinese-medicine-101/what-is-summer-heat#:~:text=Summer%2Dheat%20disperses%20and%20elevates,thirst%20and%20reddish%2Fscanty%20urine.

Gonzalez, Kris. “Late Summer & The Earth Element”. Retrieved from https://www.thewayofyin.com/blog/late-summer-and-the-earth-element?rq=summer%20heat%20.

Gonzalez, Kris. “Summer Living & Chinese Medicine”. Retrieved from https://www.thewayofyin.com/blog/summerlivingchinesemedicine?rq=summer%20heat%20.

Nowakowski, Rachel. “Summer Heat Syndrome: Five Ways to Stay Cool!” Retrieved from https://daoisttraditions.edu/stay-cool/.

Women's 7 Year Cycles

Human vitality goes through cycles as essence, or jing, is used and the ability to generate essence declines. This is the aging process, and for women, it happens in 7 year cycles. In TCM, women are seen as yin, corresponding with the odd number 7, which is yang. Men, on the other hand, are seen as yang, corresponding to the even number 8, which is yin. Within the cycles, there is balance in yin and yang. At birth, we receive a certain amount of essence from our parents and obtain essence from ingested food and drink, which is stored in the kidneys to be used by the body. Eventually, the kidney’s essence production comes to an end, and so begins the decline of human vitality. Around the age of 35 for women and 40 for men, jing essence declines. Maintaining this essence comes from proper diet and exercise, not overindulging, meditating, and processing all feelings, especially negative ones like hate, impatience, anger, fear, jealousy, sadness, worry, and mistrust.

Human vitality comprises several interrelated yin/yang vital essences, organs, and meridians that are associated with various functions of the body, and when they are aligned and balanced, the body is healthy. When unbalanced, illness occurs. The 5 vital essences are Qi, Xue (Blood), Jin Ye (Body Fluids), Jing (Essence), and Shen (Spirit). The 5 organs are heart, lung, liver, spleen, and kidney, which produce the 5 vital essences. The 5 meridians, also known as acupuncture meridians or acupoints, are the channels along the body through which the vital essences flow, and acupuncturists use these channels and points to alleviate blockages in the flow of essence.

• Qi (Chi): Qi is known as the most basic of the essences and is also known as life force. It travels the meridians throughout the body, and when a blockage occurs, illnesses like fatigue, lowered immunity, poor digestion, breathing problems, stress, and insomnia may occur.

• Jing (Essence): Jing essence represents the soul and body of a person, is yin in nature, and is stored in the kidneys. Circulating through 8 major vessels, Jing helps produce semen, menstrual blood, and bone marrow. Jing and Qi work closely together to protect the body from harm, and together form the foundation for Shen (Spirit).

• Shen (Spirit): Shen is the yang part of Qi, and regulates emotions. Shen is stored in the heart, is supported by Xue (Blood), and when out of balance could cause various mental illnesses like anxiety and depression, as well as insomnia. Qi, Jing, and Shen are the core vital essences for understanding the human body according to TCM healing practices, and are known together as The Three Treasures. For overall bodily harmony, Xue and Jin Ye are still essential, but are considered subsets of The Three Treasures.

• Xue (Blood): Xue is yin in nature, is the liquid life force of the body, and is important for nourishment. The stomach and spleen produce blood, are responsible for circulation, and when blood is deficient, illnesses like anxiety, insomnia, and irritability may occur.

• Jin Ye (Body Fluids): Jin Ye translates to body fluids, and is yin in nature. Jin refers to the fluids that nourish skin and muscles, like sweat and tears. Ye refers to thicker liquids like brain and spinal fluid. Jin Ye is produced through food and drink consumption, where it then filters and distributes nutrients throughout the body.

There are many practices people can implement to extend the life of their vital essences as they age, like a proper diet, exercise, and meditation. Foods that help support vitality include soups, fresh herbs, whole grains, organic chicken, root vegetables, squash, dates, and garlic. Gentle exercise is recommended for retention of vital essences, and includes tai chi and qigong. It is important to not overexert, so as to maintain balance. Meditation is important as well, and can be any form that resonates and creates a sense of happiness and calmness in life. How well one responds to these support systems depends on the amount of vital essence they carry, but results can be seen long term. As one ages, so must their practices at supporting their energy (qi).

The Female Cycles:

• 0 - 6: A woman’s kidney energy becomes strong. These are the years where you develop based on your inherited essence.

• 7 - 13: Her kidneys are strengthening. This is the Wood phase, and is all about establishing your roots. This time calls into question whether you feel a sense of self, were taught sacred boundaries, and if quality health practices were taught to you.

• 14 - 20: Menstruation. This phase is characterized by emotions, and the first menstrual cycle. You are learning to understand your body and recognize the pattern of your cycle. Kidney qi reaches equilibrium and teeth are fully formed by 21.

• 21- 27: Height of physical vitality. These are the Earth years, which are all about feeling secure in oneself, forming platonic and romantic relationships, exploring sexuality, and supporting hormonal health. Your body is at peak condition at 28.

• 28 - 34: Full Maturity. These are the years of peak vitality. These are the child rearing years and a time to maintain bodily strength. Facial weathering and hair loss begin at 35.

• 35 - 41: Peri-Menopause. This is the Metal phase of reflection and refinement. Figure out what is working and not working for you. This is also a time to adjust your lifestyle to maintain vitality and slow depletion. The 3 yang channels are depleted, complexion pales, and hair turns white by 42.

• 49 - 55: Crone & Post-Menopase. This is the Water phase, the age of wisdom. The focus is on the end of menstruating years and shifting the mindset to the acceptance of death. Menstruation ends, physique turns feeble, and conception is no longer possible by 49

The Male Cycles:

• 0 - 6: A man’s kidney energy becomes strong, his hair develops, and teeth emerge at age 8.

• 7 -13: His kidney energy is filled with vital energy, and his sperm is viable by age 16.

• 14 - 20: Sexual Maturity. His kidney energy is developed, his arms and legs are strong, and his teeth are fully developed by age 24.

• 21 - 27: Peak. His body reaches its peak strength at age 32.

• 28 - 34: Physical Decline/ is kidney energy begins to decline, his hair falls out, and his teeth weaken by age 40.

• 35 - 41: Kidney energy continues to decline, yang energy begins to decline, his complexion pales, and his hair turns white by age 48. It is important in this time to maintain healthy habits so as not to accelerate essence depletion.

• 42 - 49: His liver energy declines due to kidney deficiency, and tendons become tighter by age 56.

• 50 - 56: Physical and Sexual Exhaustion. His jing is weak, as are his bones and tendons as his body becomes decrepit by age 64.

Though there is no escaping the physiological changes of age, vital essence can be maintained through proper diet, movement, and meditation. The cycles of life are different for everyone, and the response to proper care is different for everyone, but the effects can be felt in time. Acupuncture is another practice that can help the flow of qi and other essences within the body, and can help facilitate well being.

Resources:

Estrada, Jessica. “8 Foods to Improve Qi Deficiency (aka Low Energy and Fatigue), According to a Traditional Chinese Medicine Expert”. Retrieved from https://www.wellandgood.com/foods-more-qi/.

González, Kris. 7 Year Life Cycles”. Retrieved from https://www.thewayofyin.com/blog/2019/3/8/7-year-cycles.

Jing, J. “What’s the Stage of Your Life Cycle?” Retrieved from https://cycleharmony.com/healthy-living/healthy-lifestyle/whats-the-stage-of-your-life-cycle.”

Wang, Chuaxin. “The Five Vital Substances in Traditional Chinese Medicine (TCM)”. Retrieved from https://www.amcollege.edu/blog/five-vital-substances-in-tcm.

“Meridians in Traditional Chinese Medicine?” Retrieved from https://www.amcollege.edu/blog/what-are-meridians-in-traditional-chinese-medicine-tcm.

“The Natural Aging Process through TCM”. Retrieved from https://www.nirvananaturopathics.com/blog/the-natural-aging-process-through-tcm.

“The Vital Substances”. Retrieved from https://www.takingcharge.csh.umn.edu/explore-healing-practices/what-traditional-chinese-medicine/what-qi-and-other-concepts/-vital-substa.

Benefits of Chinese Foot Baths

Foot Baths are an Ancient Chinese practice of soaking your feet in hot water and herbs before bed each night. It is believed to have many health benefits, that of which change with the seasons. In Spring, foot baths tone the Yang (energy), and prevent the depletion of Qi (life force).

Traditional Chinese Medicine (TCM) teaches that if the human body were a tree, the head is the branches, the body is the trunk, and the feet are the roots, so in order to treat our illnesses, we must water our roots. Seeing as how one quarter of the body’s bones are in the feet, as well as 72,000 nerve endings and 6 meridians, it is important to consider and take care of our feet for overall well being.

Foot baths also increase circulation, which is highly beneficial in colder regions. Soaking your feet increases the heart rate the same way as exercising, which is helpful for those who are physically inhibited. Cardiovascular activity is essential for our body to process efficiently, so foot baths are highly effective for those with more sedentary lifestyles.

How to do at home:

There are several stages to the foot bath process, and the real healing begins after several baths. If one struggles with poor circulation, the first few baths might only warm the feet. After several baths, if circulation improves, one will feel the heat from the bath rising up the legs, through the body where one might feel an increase in heart rate, to the head. At this point, one may start sweating, and this signals the end of the bath session. To do this at home, follow the steps below.

1. Boil water to 104℉, or a comfortable temperature, with desired herbs

2. Pour liquid into foot bath- use any container that holds water and that your feet can fit in

3. Soak feet before bed for 20 minutes, or until you break a sweat

4. After soak, dry your feet and keep them warm

Common foot bath herbs:

Herbs, salts, and oils enter the bloodstream through the skin and affect our systems with their terpenes, alkaloids, and volatile oils. Their medicinal properties are only effective if there is significant blood circulation, which comes from the warmth of the bath opening the pores. Below is a list of herbs and salts to use for a soothing Spring bath soak:

• Epsom Salt: alleviates constipation, relieves pain, reduces fatigue, improves sleep

• Himalayan Salt: relieves pain

• Ginger and Dandelion: good for flu relief

• Mugwort: promotes blood circulation, relieves pain, soothes menstrual cramps, regulates qi

• Chrysanthemum: anti-inflammatory and anti-bacterial, relieves stress, sadness, anger

• Skullcap: relieves tension headaches

Conditions foot baths can treat:

• Insomnia

• Bunions and athlete’s foot

• Colds

• Eczema and other skin allergies

• Joint pain

• Heart disease

• Menstruation

• Alzheimer’s

• Gastrointestinal disease

• Kidney disease

• Constipation

• Sexual appetite

Long-term health benefits:

• Reduce fatigue

• Calm the mind and improve sleep quality

• Lower blood pressure

• Improve skin condition and beauty

• Strengthen muscles and bones

• Increase blood circulation

Do NOT do foot baths if:

• You are pregnant

• Have metastatic cancer

• Have an active infection

• Have a disease made worse with increasing circulation

• Have had recent surgery/have an open wound

References:

“Benefits of a TCM Foot Bath”. Retrieved from https://www.susannekaufmann.com/blogs/journal/benefits-of-a-tcm-foot-bath.

“DIY Chinese herbal foot soak”. Retrieved from https://acupuncturefitzroy.com/2019/06/02/herbal-foot-soak/.

“History of the Foot Soak”. Retrieved from https://naturallylondon.com/blogs/from-feet-to-face/92107590-first-post.

“How Chinese Foot Baths Can Improve Your Health”. Retrieved from https://daoistgate.com/how-chinese-foot-baths-can-improve-your-health/.

“Treating Chronic Pain with Tibetan Foot Soaks”. Retrieved from https://valleyhealthclinic.com/tibetan-herbal-foot-soaks/.

“Why do Chinese people love foot bath?” Retrieved from https://wuhealing.com/blog/2020/9/16/why-do-chinese-people-love-foot-bath.