As a practitioner of Traditional Chinese Medicine (TCM), I’ve seen firsthand how aligning
with the seasons can improve health, energy, and emotional balance. Summer, in TCM, is the
season of maximum yang. It’s a time for activity, joy, and outward expression. Governed by
the Fire element and the Heart, it’s the perfect season to nourish both body and spirit. Here
are five habits I recommend to help you stay healthy and balanced during the summer
months.

1. Rise Early and Embrace the Sunlight

Ever notice how you naturally start to wake up earlier and go to bed later as the days
lengthen heading toward the summer? I encourage my patients to wake with the sun. Yang
energy is abundant this time of year, and syncing your rhythm with nature’s can boost
mood, energy, and metabolism. Getting outdoors within an hour of waking helps your
circadian rhythm and allows you to soak in some gentle morning light.

2. Choose Light and Cooling Foods

In my clinic, I often advise people to shift their diet in the summer toward lighter, hydrating,
and mildly cooling foods. They help clear internal heat and support the Heart and Spleen.
Some of my favorite foods this time of year include cucumber, watermelon, mint, and leafy
greens.

Best choices:

  • Cucumber, watermelon, mint, mung beans
  • Leafy greens, zucchini, berries
  • Lightly cooked or raw (in moderation) meals

I also recommend avoiding excess fried, greasy, or spicy foods that may contribute to
internal heat or dampness.

Try This: Cucumber Mint Water

This is a simple recipe to stay cool and hydrated.

Slice half a cucumber and add a handful of fresh mint leaves to a large glass
pitcher.

Fill with cold or room temperature water.

Let it steep for at least 30 minutes in the fridge before drinking.


It’s refreshing, mildly cooling, and gentle on the digestive system, perfect for hot
days.

3. Move Your Body, But Don’t Overheat

Summer is a great time to be active, but be cautious not to overexert in the heat. Movement
is essential for healthy Qi flow, so TCM recommends gentle exercise in the early morning or evening: walking, swimming, or tai chi are all excellent choices. Listen to your body and keep hydrated. If sweating a lot, it’s a good idea to add some electrolytes to your water.

4. Nourish the Heart and Spirit (Shen)

In TCM, the Heart houses the Shen; our spirit, mind, and emotional presence. Summer is a
time to connect, smile, and nurture joy. Practices like journaling, gratitude, and heart-
focused meditation are key. If you’re feeling scattered or restless, calming teas made from
rose, chrysanthemum, lotus heart, or lavender can be very supportive.

Ways to nourish Shen:

  • Spend time with people who uplift you
  • Practice daily gratitude or quiet reflection/prayer/meditation
  • Drink gentle herbal teas that calm and cool the spirit

5. Keep Cool, But Skip the Ice

While it’s tempting to reach for ice-cold drinks in the summer, I advise patients to avoid
them. Iced drinks can weaken digestion by cooling the internal organs too much. Cold
damages the warming energy (Yang Qi) of the Spleen Energy system. Instead, drink room
temperature or slightly cool beverages, and use natural ways to cool your body like shade,
cooling herbal teas, and breathable clothing.

Summer offers a chance to expand, energize, and connect. By incorporating these seasonal
TCM habits, you can support your health naturally and enjoy everything this vibrant season
has to offer. Stay cool out there!

These simple habits are an easy way to incorporate Traditional Chinese Medicine principles into your daily routine this summer. If you’re looking for more personalized tips from the world of TCM, ask Dr. Wood for more information at your next appointment!

Please note that any advice in this article doesn’t replace personalized medical advice from a professional.