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/.

How Stress Affects Your Body (+ Mind)

Modern life is fast-paced, busy, rushed, and full of activity. Although we might not realize how stress is affecting our health, it has certainly become a habitual part of our lives.

The last year and a half has brought a lot of uncertainty, grief, and anxiety— just to name a few. There is a lot going on across the world, and we have a lot that we’re carrying on our shoulders. It’s difficult to even begin to comprehend what we are living through. Most of us are wondering — is it safe for me to go back into the office? How will I manage my time when life goes back to “normal”? When even will things go back to “normal”? How do I support my family? What are my boundaries and how are they getting crossed? What am I willing to tolerate for my mental health?

Combine living through a pandemic with living in the Information Age, you’ve got a recipe for exacerbated stress and worry. Stress symptoms can go unrecognized for quite some time, and you could be thinking illness is to blame. Restlessness, obsessive thinking, insomnia, weakened immune system, heart problems, poor eating habits, digestive issues, low libido, acne, depression, anxiety, and lack of productivity are all common signs of stress taking a toll on your system.

Parasympathetic vs sympathetic nervous systems

Activating your parasympathetic nervous system will help manage stress responses, fear, obsessive thinking, rapid heartbeat, or shallow breathing. The parasympathetic system regulates “rest and digest” functions and aims to bring the body to a state of calm. Think: how you feel when you spend time in nature, meditate, or play with animals. Your parasympathetic system helps conserve energy by slowing the heart rate and regulating bodily functions like digestion.

The sympathetic system controls “fight-or-flight” responses and prepares the body’s response to danger or stress-related activities, whether it’s good or bad stress. Think: stimulating the adrenal glands and getting a burst of energy to respond to that perceived danger. Both systems are part of your autonomic nervous system and have complementary functions that operate in tandem to help maintain homeostasis in the body.

What are you not digesting?

We take a lot in from the outside world. Long-term feelings of stress, worry, anxiety, restlessness, and racing thoughts impact the liver, spleen, and stomach causing increased acidity and inflammation in these organs. Stress causes clenching in the abdomen, which can then transfer to the stomach leading to acid and food being pressed upwards (rather than downwards)... commonly known as acid reflux.

Go play + get outdoors

Calm your sympathetic system by turning fear and stressful thoughts into joy and something fun. Watch a funny video or show. Play with your pet or with children. Ride your bike. Go for a 10-minute walk outdoors. Spend time with a friend who makes you laugh. Get out of your head and outside of your self.

Find your center

If you're feeling overwhelmed and your breath is shallow, pull inward to come back home to yourself. Practice taking long, deep breaths. This signals your parasympathetic system to reset and to calm the body down.

When we get out of our own way and out of our habitual behaviors, we create a space that is more self-reflective and at ease. The more self-reflective we are, the easier it is to find our center and be able to recognize when we’re uncomfortable. Deep healing can begin once your consciousness shifts to be more relaxed and open.

Go inward to go outward.

Contemplate

• What experiences have I not been able to digest?

• What am I holding on to that doesn't serve me anymore?

• When have I been obsessed with worry?

• What thoughts don't benefit me?

• How do I self-medicate for stress?

• What brings me back to my center?

• When have I felt gratitude for what I learned from an unpleasant experience?

Eating What You Want at a BBQ

Summer is the season of outdoor barbeques and picnics, but have you ever been to one that doesn’t have what you want to eat or doesn’t have the foods that make you feel good? Traditional barbeque foods (think: brats, hotdogs, potato chips, mayo’d pasta salads, and sugar-filled desserts), can make a mess of our digestion systems and leave us feeling bloated and sluggish. If you’re not sure how you’ll fill up at the event, try eating beforehand or whip up one our favorite lightweight and cooling (+ super tasty!) recipes below.

Arugula + Goat Cheese Pasta Salad

Who knew a pasta salad could be mayo-free? Add sliced cherry tomatoes, red pepper flakes, and fresh ground pepper for a kick. *Tip: reserve some of the pasta water and drizzle over the goat cheese to give you the creamiest sauce ever. Toss to combine.

https://cookieandkate.com/arugula-and-goat-cheese-pasta-salad/

Watermelon Salad with Feta + Mint

This refreshing salad is a mix of peak-season fruits and veggies. The juicy watermelon pairs well with the other creamy, crisp, tangy, and spicy ingredients. Plus, it only takes a few minutes to throw together.

https://www.loveandlemons.com/watermelon-salad/

BBQ Jackfruit ‘Pulled Pork’ Sandwich

Jackfruit grows in Africa, Asia, and South America, but in the US, we can find it in the canned section or sometimes even in the frozen section of grocery stores. Jackfruit has the texture of shredded meat, so it works really well as a substitute. Pile the cooked BBQ jackfruit on a bun and top with a quick cabbage slaw to make the perfect summer sammie.

https://www.loveandlemons.com/bbq-jackfruit-recipes/

Healthier Cowboy Caviar

Serve this crowd pleaser as a dip or side salad. Tastes best with chips or on top of lettuce. For more of a salad, squeeze lime juice, add some crumbled feta, and sprinkle crushed corn chips or toasted pepitas.

https://cookieandkate.com/cowboy-caviar-recipe/

Grilled Corn with Sriracha Aioli

This yummy grilled corn brings a fresh take on the traditional aioli recipe by using cashews in place of classic mayo ingredients. Soaked cashews will give you a soft and smooth vegan mayonnaise. Best as a side dish or snack.

https://minimalistbaker.com/grilled-corn-sriracha-aioli/

Best Quinoa Salad

Vegan and gluten free, this deliciously hearty salad will keep you full all afternoon. To change it up, scoop some onto fresh greens. Drizzle olive oil and squeeze lemon juice for the dressing. Top with crumbled feta.

https://cookieandkate.com/best-quinoa-salad-recipe/

Cucumber Agua Fresca

Are you ready for the best thing you’ll ever sip on all summer? Popular in Mexico, Central America, and the US, agua fresca translates to “fresh water” or “cool water.” A sweet and cooling, light and non-alcoholic drink.

https://pinchofyum.com/cucumber-agua-fresca