From "In Touch Zhejiang" magazine, August 2005:

It's not the humidity, it's the eat.
Chinese medicine has a no sweat summer diet for you

As anyone who's spent a summer in Hangzhou knows, the heat and humidity are a formidable combination. For most people summer is merely uncomfortable, but there are illnesses that can arise, and many chronic diseases are exacerbated, as a result of what Chinese Medicine (CM) calls Summer Heat. Fortunately, CM provides ample lifestyle and dietary advice to help prevent Summer Heat disorders and keep you comfortable in the heat.

First, limit your exposure to the elements. Minimize time spent in the sun, especially during midday, and when you do go out, don a hat (straw is coolest), take an umbrella, or walk in the shade. Regarding air-conditioning, it's best to set your AC to a moderate temperature, say 26 degrees C., so your body remains acclimated to the high outdoor temperatures. Avoid having the AC blow directly on you- this is especially important when sleeping and for children.

Second, take care what you eat. The main principles of a healthy summer diet are to prevent accumulation of damp and heat, and strengthen the digestive system. You can do this by eating foods that are ‘cooling’ and/or have a slight diuretic effect, and by avoiding or reducing intake of ‘hot’ and ‘damp’ foods, such as deep-fried, greasy, fatty and spicy foods, rich sweets, and alcohol. You may be thinking there's nothing left worth eating, but don’t despair.

When eating meat, choose leaner cuts, and eat less beef and lamb as they are both very warming. Chicken, fish, duck, rabbit, and pork are all good choices. Next, increase your intake of fresh fruits and vegetables. In addition to their superb nutritional value, most seasonal summer fruits and vegetables have a cooling nature perfect for summer- eat a wide variety and to your heart’s content. As for grains, rice is well suited as it’s easy to digest, strengthens the digestive system, and is mildly diuretic. For those of you who enjoy rice porridge, eat with gusto- it’s extremely easy to digest, strengthens the digestive system, and drains damp-heat, and if you happen to get sick it’s one of the best foods for recuperation. Wheat, millet, oats and most other grains are also fine, but because they lack the diuretic action of rice can lead to accumulation of dampness. They are better suited for cooler weather, but as grains are generally very moderate in nature it’s ok to eat whichever ones you prefer.

Finally, here is a list of foods to avoid and to eat more of, some suggestions for preparation, and a Note of Caution: Please try to avoid becoming a food fanatic. If after reading this article you decide a strict, exclusionary diet of cooling alfalfa sprouts is the best thing for you, then I have failed miserably and offer my sincerest apologies to you and those with whom you routinely dine. What I would rather suggest is a diet of moderation, where even moderation can be practiced in moderation. Therefore, if you decide to eat grilled lamb kebobs at your favorite Xinjiang restaurant on the hottest, dampest day of the summer, then temper it with a side of cucumber salad and a glass of watermelon juice. Hmm, I think I know what I’ll be having for lunch today. To your health!

Avoid or reduce: deep-fried, greasy, fatty and spicy foods, rich sweets, alcohol, beef, lamb. French fries, pizza, ice cream, chocolate, cakes, etc.

Eat more of these cooling foods: silk melon: cook in soup or stir fry with green soy beans; winter melon: cook in soup or stir fry; cucumber: raw- slice thin, dress with soy sauce, vinegar, and a touch of sesame oil, or cook in soup; bitter melon: not to everyone’s liking, but for those who indulge, do so with confidence- packed with vitamins and antioxidants, and clears the summer heat and damp. Slice thin, blanch, then stir-fry with a bit of Sichuan pepper corn; tofu: nice and cooling. For the more adventuresome, order a dish of tofu with 1000 year egg; green tea: drains damp and heat, high in antioxidants, and perks you up on those oppressively hot days; watermelon: one of the best things to combat Summer Heat- eat as much and as often as you like; pear; peach; honeysuckle flower: steep to make tea. Clears heat and toxins- drink regularly to help reduce acne; chrysanthemum flower: steep to make tea; mung bean soup: make a relatively thick soup, add sugar or honey to taste- a classic summer heat antidote; sour plum drink: quenches thirst.

copyright© 2005 Greg A. Livingston