Core Viewpoint - The article emphasizes the importance of dietary adjustments and herbal remedies during the summer solstice to combat heat and humidity, promoting health and well-being. Group 1: Dietary Recommendations - **Lotus Leaf and Lotus Seed Porridge**: Ingredients include half a fresh lotus leaf (or 10g dried), 15g lotus seeds, 50g glutinous rice, and rock sugar. This porridge helps clear heat and nourish the heart and spleen, particularly beneficial for those experiencing insomnia, poor appetite, and mild edema during summer [2]. - **Old Duck Soup with Codonopsis and Solomon's Seal**: The soup is made with an old duck, North Codonopsis, Solomon's Seal, and ginger. It nourishes yin and qi, enhances appetite, and is suitable for those with reduced appetite during hot summer days [3]. - **Cooling Herbal Tea**: A blend of 3g each of patchouli, plantain, and mint, brewed in hot water. This tea helps clear heat and dispel dampness, ideal for consumption during humid and hot weather [4]. Group 2: Health Tips for Summer - **Clear Heart and Strengthen Spleen**: The high temperatures and humidity during the summer solstice can lead to increased sweating and depletion of qi and yin, making it essential to clear heat and strengthen the spleen and stomach [5]. - **Nourishing the Heart and Calming the Mind**: Foods like bitter melon and lotus seeds are recommended to calm the heart and alleviate irritability [6]. - **Strengthening Spleen and Dispelling Dampness**: Ingredients such as Poria, yam, and white lentils are suggested to enhance the spleen's function and combat dampness [7]. - **Nourishing Qi and Yin**: Foods like Ophiopogon and umeboshi are recommended to replenish fluids lost through sweating [8]. - **Light Diet**: A light diet is advised to avoid heavy and greasy foods, with suggestions to include adzuki beans and coix seeds to aid in dampness removal [9]. - **Emotional Balance**: Maintaining emotional stability is crucial during the summer, with recommendations to consume calming foods like lotus seeds and lily bulbs [10]. - **Hydration and Heat Protection**: It is advised to avoid excessive sun exposure and stay hydrated, with foods like mung beans and watermelon recommended for cooling [11]. - **Moderate Exercise**: Engaging in exercise during cooler times of the day is suggested to prevent excessive sweating and energy depletion [12].

Core Insights - The summer solstice marks the beginning of summer and is a crucial time for health maintenance, emphasizing the importance of protecting yang energy and eliminating dampness from the body [1][2] Dietary Recommendations - During the summer solstice, it is advised to maintain a light diet, incorporating bitter foods like bitter melon and fresh fruits such as watermelon and green beans to combat heat [1] - Foods that help strengthen the spleen and eliminate dampness, such as coix seed, lotus seed, and poria, are recommended [1] Exercise Guidelines - It is suggested to engage in gentle exercises during cooler times of the day, such as early morning or evening, with activities like walking, yoga, and swimming being preferred [1] - Post-exercise, it is important to avoid cold showers and instead replenish fluids with light saltwater or green bean soup [1] Mental Health Focus - Protecting yang energy is crucial during hot weather, and individuals should avoid excessive cooling methods and maintain a stable mood to prevent heart-related issues [2] - Techniques for emotional stability include listening to soft music, practicing yoga, and meditative activities to avoid emotional fluctuations [2]

Group 1 - The core idea of summer solstice health maintenance is to adapt to the characteristics of hot weather through diet, daily routine, and exercise [1][2] - Dietary recommendations include increasing sour foods and reducing bitter foods, with suggestions to consume sour plum soup made from ume and hawthorn, while avoiding cold drinks and opting for warm alternatives like mung bean soup [1] - It is advised to maintain a regular sleep schedule, take afternoon naps, and keep air conditioning at a moderate temperature of 26°C [1] Group 2 - Special attention is required for vulnerable groups such as the elderly, children, and those with chronic diseases like hypertension and diabetes, who should minimize outdoor activities during high temperatures [2] - Emotional regulation is emphasized as a key aspect of summer health, with recommendations to engage in activities like listening to light music and meditation to maintain a positive mood [2]

Group 1 - The article discusses the arrival of the summer solstice, which is the fourth solar term of summer, emphasizing the high temperatures, increased rainfall, and humidity during this period [1] - Traditional Chinese medicine (TCM) experts highlight the importance of health maintenance during the summer solstice, focusing on nourishing yang, clearing heat, and dispelling dampness to prevent illnesses such as heatstroke and digestive issues [4][5] - Dietary recommendations include consuming foods that strengthen the spleen and eliminate dampness, such as yam, poria, lotus seeds, and winter melon, while avoiding cold, greasy, and overly salty foods [4] Group 2 - TCM practitioners suggest lifestyle adjustments during the summer solstice, such as going to bed late and waking up early, taking short naps, and maintaining air conditioning at no lower than 26°C to avoid direct exposure [4] - The article mentions that summer is associated with fire in TCM, which can lead to excessive heart fire, causing irritability and sleep disturbances, thus emphasizing the need for emotional balance during this season [4] - The summer solstice marks an important period for initiating "winter disease summer treatment," where TCM external therapies like moxibustion can be employed to strengthen yang and dispel dampness [5]