23/08/2026
# Chushu (End of Heat) Health and Wellness Guide
**Chushu**, literally “End of Heat,” marks the gradual easing of summer heat rather than an immediate change to cool weather. The season often brings a transition of hot days, cooler mornings and evenings, and increasingly dry air. The goal is not aggressive supplementation, but rather **managing residual heat, staying hydrated, relieving dryness without excess, maintaining regular routines, and adjusting diet and exercise gradually**.
> **Core principle:** Keep meals light but not overly cold; relieve dryness without excess; avoid exercising in high heat; and prevent getting chilled during sleep.
**Diet.** Include vegetables at each meal, together with appropriate amounts of fruit, whole grains, soy foods, fish, poultry, eggs, and dairy. Favor steaming, boiling, and braising. Avoid using the custom of “putting on autumn weight” as a reason to overeat foods high in fat, salt, or sugar.
**Hydration.** Drink water in small amounts throughout the day and carry water during outdoor activities. When the weather remains hot, do not wait until you are very thirsty. Avoid replacing water with sugary drinks, alcohol, or large amounts of strong tea or coffee.
**Managing dryness.** Pears, white fungus, lotus root, lily bulbs, sesame, milk, soy milk, and seasonal fruits and vegetables may be included in the diet. If you have a sensitive digestive system, consume them at room temperature or warm. Do not rely on “lung-moistening” food therapy or supplements in place of a balanced diet or medical care.
**Daily routine.** Follow the cooler rhythm of mornings and evenings and aim for consistent sleep and wake times. In air-conditioned rooms, keep the abdomen, neck and shoulders, and feet comfortably warm. Avoid relying on large amounts of caffeine after staying up late, or sleeping all night in a direct stream of air conditioning.
**Physical activity.** Moderate activities such as brisk walking, cycling, Baduanjin, and easy jogging are best scheduled for the morning or evening. Rehydrate after exercise and avoid prolonged, high-intensity activity at hot and humid midday.
# # Autumn Dryness, Respiratory Discomfort, and Traditional Dietary Practices
After Chushu, rainfall may decrease and the air may become drier. Residual daytime heat and greater day–night temperature differences coexist, and some people may experience dry skin, a dry nose or mouth, throat dryness, cough, or throat discomfort. However, respiratory problems in autumn are also influenced by many factors, including infections, allergens, underlying conditions, and environmental exposures. They should not be attributed solely to “dryness harming the lungs,” nor should one assume that disease rates will inevitably rise sharply.
Terms such as “dryness injuring the lungs” and “depletion of lung and stomach essence” belong to the framework of traditional Chinese medicine and are not standard diagnoses in modern medicine. Dry mouth or nose, dry cough, constipation, and fatigue can have many possible causes. Blood-streaked sputum, persistent or worsening cough, significant unintended weight loss, shortness of breath, chest pain, or recurrent nosebleeds warrant timely medical assessment rather than dietary self-care alone.
Traditional dietary practices for Chushu often emphasize light meals, relieving dryness, and limiting spicy, barbecued, or otherwise irritating foods. The suggestion to “eat less bitter food” should be understood as a preference that varies by the individual, rather than a reason to label all bitter foods as “drying” or avoid them completely. Bitter melon and dark leafy greens can be part of a varied diet; digestive tolerance, balanced food choices, and appropriate portions remain the key considerations.
Residual summer heat may reduce appetite for some people, but the body still needs sufficient energy and protein. Consider small, frequent meals that are light, warm, and nutrient-dense, such as porridge, eggs, dairy, soy foods, fish or poultry, soft-cooked vegetables, and appropriate amounts of fruit. During Chushu, avoid self-prescribed “heavy tonics” or using supplements to address poor appetite, fatigue, or weight loss. In particular, do not indiscriminately use ginseng, deer antler, soft-shelled turtle, donkey-hide gelatin, or similar products as intensive tonics. Consult a physician, registered dietitian, or qualified traditional Chinese medicine practitioner before using Chinese herbal medicines, foods with medicinal properties, or nutrition supplements. Extra caution is needed for people with chronic conditions or those taking medication.
# # Sleep and Physical Activity: Active Early, Calm Later
Mornings and evenings may become more comfortable after Chushu, but sleep quality does not automatically improve substantially for everyone. More dependable measures include maintaining a regular routine, being moderately active during the day, and keeping the bedroom quiet, comfortable, and slightly cool. Seek medical advice if insomnia, frequent nighttime waking, or daytime sleepiness is affecting daily life.
**Manage emotions.** Try to avoid arguments, high-stress tasks, or repetitive worrying before bed. Slow breathing, gentle music, or relaxation exercises may help you wind down.
**Food and drinks.** Avoid large meals, alcohol, and excessive fluid intake before bed. If you are genuinely hungry, choose a small, easy-to-digest snack. Limit tea, coffee, energy drinks, and other caffeinated beverages in the afternoon and evening.
**Reduce stimulation.** Limit phones, computers, and other electronic screens for at least 30 minutes before bed. Avoid vigorous exercise, tense games, or highly exciting content close to bedtime.
**Bedtime conversation and breathing.** Once in bed, limit prolonged conversation so that the brain can gradually settle into rest. Occasional mouth breathing during sleep is not completely under voluntary control. If you frequently breathe through your mouth, snore with pauses in breathing, or wake with marked dry mouth, consider assessment for nasal problems or sleep-disordered breathing. Do not use mouth tape on your own.
**Sleep environment and bedding.** Avoid prolonged direct airflow from a strong fan or air conditioner onto the face, neck, or shoulders. Do not cover the nose and mouth with bedding, as this can cause overheating, discomfort, or impaired breathing.
Follow an “**active early, calm later**” rhythm for exercise. When temperatures are suitable in the morning or evening, choose low- to moderate-intensity activities such as walking, brisk walking, cycling, or Baduanjin. Closer to bedtime, favor gentle stretching and relaxation. Walking is an accessible way to increase everyday movement; regular physical activity supports cardiovascular health and can contribute to the prevention and management of cardiovascular disease. It does not replace medications, medical diagnosis, or professional management of an existing condition. Anyone with heart or lung disease, dizziness, chest pain, or discomfort during exercise should seek medical advice and begin at a low intensity.
# # A Simple Daily Routine
For breakfast, choose millet or oatmeal porridge, or a whole-grain staple, with an egg, milk, or unsweetened soy milk, plus one serving of fruit. For lunch, use the principle of half a plate of vegetables, one quarter staple food, and one quarter quality protein—for example, mixed-grain rice, steamed fish or tofu, and two kinds of vegetables. Keep dinner lighter than lunch, avoid overeating or eating too late, and choose a light soup such as winter melon, lotus root, mushroom, or tomato soup if desired. It need not be rich in oil or salt.
If the afternoon remains hot, prioritize ventilation, shade, and hydration, and use sun protection when outdoors. As day–night temperature differences increase after Chushu, change out of sweat-soaked clothes promptly and avoid sitting for long periods in the direct path of an air conditioner. For dry skin, nose, mouth, or throat, begin by drinking enough water, improving indoor humidity, and reducing to***co, alcohol, spicy foods, and barbecue foods.
# # Three Groups Requiring Extra Attention
**Older adults, infants and young children, and pregnant people.** These groups are more sensitive to heat and temperature differences. Minimize outdoor activities on hot days, and family members should proactively observe hydration, mental status, and body temperature.
**People with chronic cardiovascular, respiratory, or kidney conditions.** Do not stop or reduce medication on your own, or substitute “tonics” for treatment. When temperatures change significantly, follow your clinician’s monitoring plan and seek timely advice when needed.
**People prone to digestive discomfort.** Limit iced drinks, chilled fruit, and raw seafood as appropriate. Seek medical evaluation if abdominal pain or diarrhea is substantial or persistent.
# # When to Seek Timely Medical Care
In hot weather, move promptly to a cool place and seek medical help if there is persistent dizziness, marked weakness, nausea or vomiting, confusion, difficulty breathing, chest pain, or hot skin without sweating. Heat can worsen pre-existing chronic conditions. Do not change prescribed medications on your own because of weather change.
