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.

Support Your Liver + Gallbladder in Spring

According to TCM, spring is a time of renewal and growth, and is also the time to better support your liver and gallbladder. When the liver and gallbladder are functioning properly, they impact muscles, tendons, joints, eye movement, and vision. Enzymes are produced that increase blood quality, which helps ease chronic illness, nerve damage, and other ailments. A sluggish liver can cause numerous ailments, such as stiffness, pain, constipation, allergies, rash, or irritability. If bile becomes stagnant, issues like jaundice, fever, aches, allergies, headaches, hypertension, rashes, or other inflammatory problems can arise. With an increase in pollution, medical drugs, radiation, pesticides, highly processed foods, and stress in our daily lives, it is more important than ever to monitor liver and gallbladder health to promote overall well being.

Flavors that Support Your Spring Organs

The Wood element governs the liver and gallbladder, and there are certain flavor profiles that stimulate the liver and increase heat, digestion, and enzymatic action in the body. These flavors include pungent flavors like ginger, peppers, strong tea, onion, garlic, clove, and allspice, and bitter or sour flavors like green and matcha tea, lemon, bitter green vegetables, zucchini, guava, pomegranate, green apple, parsley, dill, mint, cumin, coriander, fennel, and black cardamom. Combining 2 or more flavors at a time will increase effectiveness. A really good example of this is enjoying a cup of green tea with ginger and lemon.

Powerful, Cleansing Herbs and Flowers

Common herbs and flowers for spring liver and gallbladder support are aloe vera, coptis, neem, chrysanthemum, burdock, dandelion, hibiscus, tangerine, and rose.

The alkaline inner pulp of aloe can be taken internally to treat digestive cramps, PMS pain, headaches, acne, bad breath, irritability, liver pain, jaundice, allergic reactions to chemicals, and constipation.

Coptis is a bitter wild herb used to treat spring headaches and allergies, as well as kill bacteria and viruses, regulate the immune system, relieve muscle cramps, alleviate certain heart problems, stabilize blood sugar levels, prevent or improve gastric ulcers, alleviate diarrhea, reduce inflammation, prevent clots, correct digestive issues, improve skin conditions, and fight parasitic infections.

Neem is popular antibiotic bitter herb used in Ayurvedic practices to eliminate inflammation and toxins, as well as for treating intestinal worms, leprosy, eye problems, stomach upset, poor appetite, skin ulcers, diabetes, fever, gum disease, liver problems, birth control, and cardiovascular disease. The powdered bark of the neem tree is tasty when added to coffee, and has all the same benefits of the herb.

Chrysanthemum is a flower that can be enjoyed in tea and used for cooling the body. It can serve as a compress on the eyes when they are itchy or tired.

Burdock is a root that can be consumed in tea. The seeds are used to treat digestion and skin conditions. It is a cooling root but is not recommended for pregnant or breastfeeding women.

Dandelion flower is a tonifying and astringent herb that helps treat UTIs, fatigue, liver disease, and loss of appetite and also supports the kidneys and digestive system.

Hibiscus flower can be consumed in a tea to help support the lungs, liver, digestive system, and skin. It is a powerful liver cleanser and aids in eliminating blood stagnation.

Tangerine peel when dried supports the respiratory and digestive system, liver, and gallbladder. Their bitter flavor can be used to treat cough, congestion, loss of appetite, fatigue, and loose stool.

Springtime Rose Liquor

Rose uplifts with its fragrance and is believed to move stagnant liver qi. The below Rose Liquor warms the body and increases circulation to relieve stress and open up your senses in the springtime. A little goes a long way. Try adding a shot glass glass worth right before a meal to help stimulate digestion.

What you'll need:

• quart size jar

• 4 tbsp organic rosebuds (*it is important that the rosebuds are organic since roses are heavily sprayed with pesticides)

• 3 cups of Vodka

• 1/4 cup honey

Combine all ingredients and gently shake to incorporate the honey. Store at room temperature for 3 to 4 weeks and occasionally shake the jar. Once ready, strain and store at room temperature for up to 6 months.

Liver and Gallbladder Flush

Another way to support your liver and gallbladder is with a gentle flush. Flushing helps excrete liver impurities, stimulates bile, and has laxative effects. There are many options, but a simple and gentle flush is made of olive oil, apple juice, and lemon.

Liver Flush Recipe:

• add 1 tbsp extra virgin olive oil to a glass of unfiltered apple juice

• add lemon to taste

• drink once daily

Detoxing Green Smoothie

Spring is the best time to start incorporating more Yang and uprising foods after a heavy winter (think: light and fresh foods, like smoothies). The health benefits of this smoothie come from the nutrients in the dark leafy greens. Leafy greens have chlorophyll, which helps purify blood, they aid in improving immune function, they promote healthy intestinal flora, aid digestion, improve liver and kidney function, and clear congestion in the lungs and intestines.

Holly’s Green Smoothie Recipe (From Healthy Green Kitchen):

• 1/2 inch piece fresh ginger peeled

• 1/4 lemon skin and all

• 1-2 cored apples

• 5 stalks kale stems removed

• flesh from 1 avocado

• pinch of celtic sea salt

• dash of water

Using a high speed blender, blend until super smooth.

Resources:

“How To Detox your Liver and be Ready for Spring with Traditional Chinese Medicine”. Retrieved from https://www.academyhealingnutrition.uk/blog/how-to-detox-your-liver-and-be-ready-for-spring-with-traditional-chinese-medicine.

“Spring Cleanse with Chinese Medicine”. Retrieved from https://www.pohalaclinic.com/blog/spring-cleanse-with-chinese-medicine.

“Spring Eating Tips Inspired by Traditional Chinese Medicine”. Retrieved from https://www.healthygreenkitchen.com/spring-eating-tips.html.

“Springtime Rose Liquor”. Retrieved from https://www.thewayofyin.com/blog/2020/1/31/springtime-rose-liquor.