Great Heat | Cultivate a Peaceful Mind and Body, Think Less, Eat Light

Today is Great Heat.

Great Heat is the twelfth of the Twenty-Four Solar Terms, marking the final stage of summer. It is also the period of the year with the longest daylight, the highest temperatures, and the most frequent thunderstorms.

At this moment, we have entered the Mid-Summer Dog Days, the height of the sweltering heat. The blazing sun hangs overhead, while scorching air sears the earth below; cool breezes are few and far between, yet thunderstorms break out from time to time. All things grow wildly, and people feel as though they are trapped in a steaming oven.

Because the weather is at its hottest and most humid, the pathogenic factors of summer dampness take advantage of weakened defenses to invade the body, damaging the heart qi and causing dampness to stagnate in the spleen and stomach. Therefore, when it comes to health preservation and bone nourishment, the primary focus should be on “nourishing the heart,” “preventing heatstroke,” and “eliminating dampness.”

“Sheer gauze kitchen, a light feather fan. The pillow is cool, the bamboo mat chill—deep within the courtyard. At this moment, emotions mirror the sky. A carefree little immortal.” —“Crane Soaring to the Heavens: After the Plum-Rain Storm,” by Zhou Bangyan

With a tranquil mind and free from worldly concerns, one seems like a little immortal. During the Great Heat, nurture the heart and avoid restlessness; first and foremost, maintain good sleep. The room temperature should be neither too cool nor too hot, and there should be no draft. Moreover, never wait until you are overwhelmingly drowsy before going to bed—instead, fall asleep as soon as you feel slightly tired. Avoid vigorous exercise before bedtime, and when you do sleep, let your eyes go first, then your heart, gradually sinking into deep slumber. Upon waking in the morning, rouse your heart before your eyes; begin with some simple stretching exercises, then get out of bed. In the early hours, it is appropriate to engage in outdoor activity and breathe in the fresh air, but midday is not a good time for outdoor exertion. At the same time, cherish your essence and nourish your spirit by practicing moderation in sexual activity and cultivating simplicity and serenity of body and mind.

In June, the “poisonous heat” of summer sets in, so it’s important to take precautions against the heat and stay cool. Avoid prolonged outdoor work under the blazing sun; when going out, be sure to wear a wide-brimmed hat and apply sunscreen. Elderly individuals and those with weak constitutions should refrain from venturing outdoors during the intense midday sun. After sweating, change into dry clothes promptly to prevent catching a chill and developing a cold. At the same time, ensure good ventilation indoors, and keep the temperature in air-conditioned rooms no more than 10 degrees Celsius different from the outdoor temperature, to avoid exposing yourself directly to fan or air-conditioner drafts after sweating. In addition, sleeping outdoors is not recommended, as it can easily lead to headaches, abdominal pain, and joint discomfort. For workaholics and night owls, try to go to bed earlier and reduce late-night activities, so as to better achieve the health benefits of cooling down and relieving summer heat.

When it comes to eliminating dampness, the most important approach is to start with diet. Traditional Chinese Medicine teaches that “nourish yang in spring and summer, and nourish yin in autumn and winter.” During the Great Heat period, yang energy is at its peak and tends to dissipate outward, leaving the interior deficient; people are prone to indulging in cold drinks and foods, which can allow dampness to invade the body. Therefore, it is essential to adopt a light, damp-clearing diet during this time.

Eat duck.

Duck is a highly nutritious waterfowl; per 100 grams, it contains 16.5 grams of protein, 7.5 grams of fat, and is also rich in calcium, phosphorus, iron, various vitamins, and carbohydrates. Because ducks spend most of their lives in water, their nature is slightly cool, which helps clear deficiency heat, tonify the blood and promote water metabolism, nourish yin and strengthen the stomach, and facilitate diuresis to reduce swelling. In particular, older ducks that have been fed throughout the winter and spring develop stronger bones and more robust muscles. They are indicated for conditions such as edema and abdominal distension, yin deficiency with insomnia, skin sores and toxins, and convulsions or epilepsy.

The “Biographies of Famous Physicians” refers to duck meat as a “miraculous remedy” and a superior nourishing food. There is also a popular folk saying: “Old duck in the Great Heat is better than any tonic.”

When stewing old duck, vegetables such as lotus root and winter melon can be added to the soup, which helps to tonify deficiency and restore vitality. Adding Euryale seeds and Coix seeds to the stew further enhances its yin-nourishing effects, strengthens the spleen to transform dampness, and stimulates appetite.

Drink porridge.

The renowned physician Li Shizhen once said: “Every day, upon rising, one should consume a large bowl of congee. With an empty stomach, the vital energy of the grains is readily assimilated; the nourishment thus provided is both subtle and abundant, yet exceedingly soft and delicate, harmonizing perfectly with the stomach and intestines—truly the supreme art of diet.”

The ancients said, “Of all things in the world, nothing nourishes the human body more than congee,” and, “Eating two he of rice each day is better than taking a large packet of ginseng and astragalus.”

The “Six Books on Medicine” praises: “Japonica rice porridge is the ‘Kun Dan’ that nourishes and transforms life; glutinous rice porridge is a superb remedy for warming and tonifying the stomach qi.”

Moderate consumption of congee can nourish yin fluids, generate gastric juices, strengthen the spleen and stomach, and replenish deficiency, making it particularly beneficial for health.

During the Great Heat solar term, typical “heat-relieving congee” options include mung bean and lily bulb congee, watermelon rind congee, and coix seed and adzuki bean congee. These ingredients all help tonify qi and clear heat, strengthen the spleen, and nourish the stomach, making them ideal for comfortably weathering the height of summer. Medicinal congee, on the other hand, is suitable for the elderly, children, and those with weak spleen and stomach function; during the Great Heat, adding herbs such as Chinese yam and poria can enhance its damp-drying effects.

Eat fruits and vegetables.

Tomatoes can help protect against sun exposure and heat. Research has shown that tomatoes are rich in the antioxidant lycopene, and consuming 16 milligrams of lycopene daily can reduce the risk of sunburn by 40%. Therefore, if you want to avoid getting tanned, consider eating more tomatoes—cooked tomatoes are even more effective than raw ones.

Watermelon helps replenish hydration. In addition, it contains a variety of amino acids with skin-physiological activity, which provide excellent moisturizing, nourishing, sun-protection, and whitening benefits for facial skin.

Radishes, mangoes, papayas, sweet potatoes, pumpkins, and many other foods are rich in carotenoids and other phytochemicals that help combat oxidative stress and boost immune function. Fruits high in vitamin C offer similar benefits. It is recommended to consume 2–3 servings of fruit each day, with one serving ideally being a vitamin-C–dense option such as kiwifruit, strawberries, or citrus fruits.

In short, during the Great Heat period, bone health should be prioritized through “nourishing the heart,” “preventing heatstroke,” and “eliminating dampness.” Cultivate a serene and simple mind and body, practice mindful eating with light, wholesome foods, and peacefully make it through the late summer.