July 22 marks the Dàshǔ (Great Heat) solar term, the 12th of the 24 solar terms and the last in summer, signaling the arrival of the hottest period of the year. According to Professor Wang Xuyun, chief physician at the Andrology Department of Beijing Hospital of Traditional Chinese Medicine, affiliated with Capital Medical University, “Shǔ” (heat) denotes extreme heat, and Dàshǔ represents “the peak of heat.” As the folk saying goes, “During Xiǎoshǔ (Lesser Heat) and Dàshǔ, it’s like steaming above and boiling below”—intense sunlight, high temperatures, and humidity combine to create a “sweltering and humid” peak, making heat relief and dampness elimination the key to health preservation.
Professor Wang points out that during Dàshǔ, high temperatures and humidity often cause discomfort such as irritability, fatigue, loss of appetite, chest tightness, and insomnia. From a traditional Chinese medicine (TCM) perspective, heat and dampness pathogens easily invade the body; inadequate protection can lead to heatstroke, digestive disorders, and skin diseases. Meanwhile, Dàshǔ falls within the “first phase of the three hottest periods” , when natural yang energy is at its peak—an optimal time for “treating winter diseases in summer.” This period is particularly suitable for regulating chronic conditions that worsen in winter, such as chronic bronchitis, asthma, diarrhea, and rheumatism, which are linked to yang deficiency. By leveraging this natural yang energy, proper diet and daily routines can boost internal yang, achieving health-preserving effects.
Adjusting Daily Routines for Heat Relief
Professor Wang advises adapting daily schedules to summer’s rhythms: with longer days and shorter nights, people should align with the natural imbalance of excess yang and deficient yin by going to bed slightly later (no later than 11 PM) and waking up earlier. During the hottest noon hours, a short nap or moment of quiet rest can help alleviate fatigue and restore energy.
Diet: Light and Spleen-Strengthening
“Food should be light to nourish the spleen,” Professor Wang emphasizes. High energy consumption and weakened digestion during *Dàshǔ* call for light, easily digestible meals rich in vitamins and protein—focus on fresh fruits and vegetables, and reduce greasy, spicy, or fried foods. Those working outdoors should stay hydrated; people with cold constitutions are advised to drink warm beverages. Since summer tends to deplete body fluids and qi, medicinal porridges made with mung beans, lily bulbs, barley, or adzuki beans are ideal, as they replenish qi, relieve heat, and nourish the spleen and stomach. Additionally, bitter foods like bitter melon, sow thistle, and buckwheat can clear heat and strengthen the spleen, helping prevent humidity-related skin issues.
Exercise and Emotional Regulation
Outdoor activities should avoid the midday heat, choosing early mornings or evenings in shaded areas for gentle exercises like tai chi or jogging to prevent excessive sweating, which depletes qi and body fluids. After exercise, drink warm water or electrolyte-rich drinks (such as light salt water). Emotionally, it’s crucial to avoid anger and irritability. Since heat easily stirs restlessness, listening to soothing music and handling matters calmly can prevent “emotional heatstroke.”
By following these guidelines, one can better adapt to the extreme heat of Dashu, safeguard health, and lay a solid foundation for well-being in the upcoming seasons.
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