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Healing Sanctuary, Tengah Drive, Singapore (2026)

21/06/2026

Health Maintenance Guide for the Summer Solstice
The Summer Solstice, one of the twenty-four solar terms, marks the official arrival of summer. It is the day with the strongest Yang energy and the longest daylight of the year. During this time, the Yang energy in nature reaches its peak, and all living things flourish. However, the high temperatures of midsummer can easily deplete the body's fluids and disturb the mind. Therefore, health maintenance during the Summer Solstice is particularly crucial. Following traditional Chinese medicine (TCM) theories, adapting to natural changes, reasonably adjusting diet and daily routines, and maintaining a calm mind are keys to safely passing through the summer.

I. Dietary Adjustment: Focus on Light Nourishment, Spleen Strengthening, and Humidity Removal
During the Summer Solstice, the weather is hot and humid, and the body's spleen and stomach functions are relatively weak, leading to decreased digestive capacity. The diet should be light, easy to digest, and nutritious, focusing on light nourishment, strengthening the spleen, and removing humidity.

1. Avoid Coldness and Warm the Spleen and Stomach
Despite the hot weather, excessive consumption of iced foods and drinks can directly damage the Yang energy of the spleen and stomach, leading to abdominal pain, diarrhea, and other discomforts. One should avoid raw and cold foods, refrain from excessive consumption of cold drinks, and choose room-temperature or slightly warm drinks and foods .

2. Supplement Salt and Sour Foods
During the Summer Solstice, there is more sweating, leading to significant salt loss and the depletion of electrolytes such as sodium. Therefore, in addition to appropriately supplementing salt to maintain electrolyte balance, one should also consume more sour-tasting foods. According to TCM theory, sour foods have the effect of astringing and stopping sweating (solidifying the exterior). Foods like smoked plums (Wumei), hawthorn, and Schisandra (Wuweizi) can effectively alleviate the loss of body fluids caused by excessive sweating .

3. Pay Attention to Food Hygiene
In midsummer, bacteria grow and multiply rapidly, making food prone to spoilage. Health maintenance requires extra attention to food hygiene:
Avoid Leftovers: Try to cook and eat fresh, and avoid eating food that has been stored for too long.
Strictly Prohibit Expired Food: Do not eat expired or suspected spoiled food.
Avoid Raw and Marinated Seafood: Do not eat raw or raw-marinated aquatic products to prevent intestinal infectious diseases and parasitic infections.

4. Consume More Heat-Clearing and Fluid-Producing Foods

It is recommended to eat more foods with the effects of clearing heat, relieving summer heat, producing fluids, quenching thirst, and strengthening the spleen to remove humidity, such as:
Grains: Barley, adzuki beans, mung beans, corn, etc. .
Vegetables: Bitter gourd, winter melon, luffa, tomato, celery, etc. .
Fruits: Watermelon, peach, plum, etc., to supplement water and vitamins .
Others: Lotus seeds, lily bulbs, silver ear fungus, yam, etc., which have the effect of nourishing the heart and calming the nerves .

II. Daily Routine: Late to Bed, Early to Rise, and Scientific Bathing
With the long days and short nights of the Summer Solstice, one should adapt to the natural changes of abundant Yang and waning Yin by adjusting routines and paying attention to scientific personal hygiene habits.

1. Late to Bed, Early to Rise, and Midday Nap
It is suggested to go to bed appropriately late (not later than 11 PM) and rise early to adapt to the characteristics of long days and short nights. Persistence in a midday nap (15-30 minutes is ideal) helps to make up for sleep, nourish the heart, and restore energy .

2. Scientific Bathing: Warm Water Shower
Sweating is frequent during the Summer Solstice, and frequent bathing is an effective way to keep the skin clean and prevent heatstroke. However, note the following:
Stick to Warm Water Showers: The bath water temperature should be close to body temperature.
Avoid Cold Water Bathing: Cold water will strongly stimulate the skin pores, causing sudden contraction of capillaries. This not only affects the dissipation of internal heat but also hinders the discharge of toxins from the body, and may even induce colds or joint pain.

III. Exercise for Health: Moderate Sweating and Balance of Movement and Stillness
Exercise during the Summer Solstice should follow the principle of being "gentle and moderate," with slight sweating as the goal. Avoid profuse sweating to prevent damaging Yang energy and body fluids .

1. Best Exercise Time
Choose the cool periods of early morning or evening for exercise, avoiding the scorching sun .

2.Recommended Exercise Projects
Gentle Exercises: Brisk walking, jogging, Tai Chi, Baduanjin, swimming, etc. .

Timely Hydration: Replenish water promptly after exercise. Drinking light salt water or sour plum soup can help replace lost electrolytes .

IV. Emotional Regulation: A Calm Mind Naturally Feels Cool
The Summer Solstice corresponds to the "Heart" in TCM.

Summer heat can easily disturb the mind. Maintaining a peaceful state of mind is a high level of health maintenance for the Summer Solstice .
Maintain Optimism: Calm the mind through listening to music, reading, meditation, etc. .

Be Tolerant: Learn to control emotions and avoid getting angry due to heat-induced irritability, protecting the heart's energy .

Summary
Health maintenance during the Summer Solstice emphasizes adapting to the seasons, protecting Yang energy, and combining clearing with nourishing. Through scientific diet, regular routines, moderate exercise, and a peaceful mindset, we can safely pass through the scorching summer and achieve a state of physical and mental harmony.

21/06/2026

夏至养生指南
夏至，作为二十四节气之一，标志着夏季的正式到来，也是一年中阳气最旺盛、白昼最长的一天。此时节，自然界阳气达到极致，万物繁茂。然而，盛夏高温也容易耗伤人体津液，扰乱心神，因此，夏至时节的养生显得尤为重要。遵循传统中医养生理论，顺应自然变化，合理调理饮食起居，保持情志舒畅，是安然度夏的关键。

一、饮食调理：清补为主，健脾祛湿
夏至时节，高温湿热，人体脾胃功能相对较弱，消化能力下降。饮食应以清淡、易消化、富有营养为原则，注重清补、健脾、祛湿。

1. 避开寒凉，温养脾胃
尽管天气炎热，但过度摄入冰镇食物和饮料会直接损伤脾胃阳气，导致腹痛、腹泻等不适。
应尽量避免生冷食物，忌过量食用冷饮，选择常温或微温的饮品和食物。

2. 补充盐分与酸味食物
夏至时节出汗较多，盐分的损失较大，身体中的钠等电解质也会有所流失。因此，除了需要适量补充盐分以维持电解质平衡外，还应多食用一些带酸味的食物。中医理论认为，酸味食物具有收敛固涩、固表止汗的作用，如乌梅、山楂、五味子等，能有效缓解因出汗过多导致的津液亏损。

3. 注意饮食卫生
盛夏时节，细菌生长繁殖快，食物极易腐败变质。
养生需格外注意饮食卫生：

忌食剩菜剩饭：尽量现做现吃，避免食用存放过久的食物。

严禁过期食品：坚决不吃过期或疑似变质的食物。

禁食生冷水产：不吃生和生腌的水产品，以防肠道传染病及寄生虫感染。

4. 多食清热生津之品
推荐多吃具有清热解暑、生津止渴、健脾利湿功效的食物，如：
谷物类：薏米、赤小豆、绿豆、玉米等。

蔬菜类：苦瓜、冬瓜、丝瓜、番茄、芹菜等。

水果类：西瓜、桃子、李子等，补充水分和维生素。

其他：莲子、百合、银耳、山药等，有养心安神之效。

二、起居作息：晚睡早起，科学洗浴
夏至昼长夜短，应顺应自然界阳盛阴衰的变化，调整作息，并注意科学的个人卫生习惯。

1. 晚睡早起，午间小憩
建议适当晚睡（不晚于23点），早起，以顺应夏季昼长夜短的特点。午间坚持小憩（15-30分钟为宜），有助于补足睡眠，养护心脏，恢复精力。

2. 科学洗浴：温水冲凉
夏至汗出较多，勤洗澡是保持皮肤清洁、预防暑热的有效手段。但需注意：
坚持温水冲凉：洗澡水温应接近体温。

忌用冷水洗浴：冷水会强烈刺激皮肤毛孔，导致毛细血管骤然收缩，不仅影响内热的散发，还会阻碍身体毒素的排出，甚至诱发感冒或关节疼痛。

三、运动养生：微汗为宜，动静相宜
夏至运动应遵循“温和、适度”的原则，以微微出汗为度，避免大汗淋漓，以免耗伤阳气和津液。

1. 最佳运动时间
选择清晨或傍晚天气凉爽时进行锻炼，避开烈日炽热之时。

2. 推荐运动项目
舒缓运动：健步走、慢跑、太极拳、八段锦、游泳等。

及时补水：运动后应及时补充水分，可饮用淡盐水或酸梅汤，以补充流失的电解质。

四、情志调理：心静自然凉，宁心安
夏至对应中医的“心”，暑热容易扰动心神。保持心境平和，是夏至养生的高级境界。

保持乐观开朗：通过听音乐、阅读、冥想等方式宁心安神。

宽容待人：学会控制情绪，避免因暑热烦躁而动怒，保护心气。

总结
夏至养生，重在顺应天时、固护阳气、清补兼施。

05/06/2026

# Health Guide for Mangzhong (Grain in Ear)

**Mangzhong** (Grain in Ear) is the 9th of the 24 solar terms and the 3rd term of summer. During this period, midsummer officially begins, characterized by rising temperatures, increased rainfall, high humidity, sweltering heat, and frequent thunderstorms. In nature, Yang energy is at its peak, and all living things flourish. Human bodies also respond to these natural changes: Yang energy floats to the surface, pores open for perspiration, and dampness easily invades the body. Therefore, health maintenance during Mangzhong should focus on **"clearing heat, dispelling dampness, and nourishing the heart to calm the mind."**

# # I. Daily Routine: Early Rising, Late Sleeping, and Scientific Cooling

During Mangzhong, days are long and nights are short. It is appropriate to sleep a bit later and wake up earlier to align with the natural rhythm of Yang energy. However, "sleeping later" does not mean staying up all night; it is recommended to be in bed before 11:00 PM.

# # # 1. Moderate Napping
Due to the high heat and increased energy consumption, the body easily tires. A moderate noon nap is recommended to replenish physical strength and restore energy. The nap should not be too long, generally between 30 minutes to 1 hour.

# # # 2. Scientific Use of Air Conditioning
Many people are reluctant to leave air-conditioned rooms to avoid the summer heat, but while air conditioning brings coolness, it can also have negative effects.
* **Temperature Control:** The indoor temperature should ideally be kept between **26°C and 28°C**. The minimum temperature should not fall below 20°C, and the difference between indoor and outdoor temperatures should not exceed 8°C.
* **Ventilation:** If staying in an air-conditioned room for a long time, ensure regular ventilation and strictly prohibit smoking indoors.
* **Outdoor Activity:** People who live and work in air-conditioned environments should spend at least 4 hours outdoors daily.
* **Special Groups:** The elderly, the physically weak, and patients with hypertension should avoid staying in air-conditioned rooms for extended periods.

# # II. Dietary Habits: Light Food and Salt Supplementation

During Mangzhong, the diet should be light, focusing on foods that clear heat, dispel dampness, and strengthen the spleen to aid digestion.

# # # 1. Moderate Salt Supplementation
High temperatures lead to heavy sweating, causing the body to lose salt and potentially leading to electrolyte imbalances. Therefore, it is advisable to moderately supplement salt in the daily diet or drink lightly salted water to maintain the body's functional balance.

# # # 2. Recommended Foods
* **Grains:** Barley (Job's tears), adzuki beans, Euryale seeds (Qianshi), and mung beans for strengthening the spleen and dispelling dampness.
* **Vegetables:** Winter melon, cucumber, luffa, bitter melon, tomatoes, celery, and lettuce for clearing heat and reducing water retention.
* **Fruits:** Watermelon, cantaloupe, peaches, and plums for promoting fluid production and hydration.
* **Proteins:** Duck meat and fish for light, non-drying nourishment.

# # # 3. Dietary Taboos
* **Barbecue:** Increases the burden on the spleen and stomach and breeds damp-heat.
* **Iced Drinks:** Damage the Yang energy of the spleen and stomach, potentially causing diarrhea and abdominal pain.
* **Sweet Pastries:** Excessive sweetness can foster internal dampness.

# # III. Exercise: Gentle Activity and Heat Avoidance

Exercise should be gentle to avoid excessive sweating, which can deplete Yang energy. It is best to exercise during the cooler hours of early morning or evening. Recommended activities include walking, Tai Chi, Baduanjin (Eight Brocades), and Yoga. Always replenish fluids after exercise, but avoid ice-cold water. Also, pay attention to sun protection.

# # IV. Emotional Well-being: "A Calm Heart Keeps You Cool"

The summer heat can make people irritable and increase "heart fire." Health maintenance during Mangzhong emphasizes "a calm heart naturally keeps you cool." Maintain a cheerful and peaceful state of mind through activities like listening to music, reading, playing chess, or fishing. In Traditional Chinese Medicine (TCM), "heat easily enters the heart," so emotional regulation is vital for cardiovascular health.

# # 五. Acupressure and Meridian Regulation

Mangzhong is a key time for "treating winter diseases in summer." Stimulating specific acupoints can help expel cold and dampness.
* **Zusanli (ST36):** Strengthens the spleen and stomach, enhances immunity.
* **Yinlingquan (SP9):** Dispels dampness and promotes urination.
* **Fenglong (ST40):** Resolves phlegm and dampness.
* **Shenmen (HT7):** Calms the mind and regulates heart energy.

# # VI. Other Precautions

# # # 1. Skin Hygiene
High temperatures and humidity can lead to the growth of bacteria and fungi, causing skin issues like eczema or sweat spots. It is recommended to bathe and change clothes frequently to keep the skin dry. Using warm water for bathing helps keep sweat glands clear and expels damp-heat.

# # # 2. Preventing "Summer Fatigue" (Kuxia)
To combat loss of appetite and lethargy common during this term, eat bitter-tasting foods (like bitter melon or lotus seed hearts). These help clear heat and stimulate the appetite.

# # # 3. Clothing Choice
Wear loose, breathable, and absorbent cotton or linen clothing. Change sweat-soaked clothes promptly to prevent dampness from entering the body through the pores.

*We hope this English version of the Mangzhong Health Guide helps you stay healthy and vibrant throughout the summer!*

05/06/2026

# 芒种养生指南

芒种，是二十四节气中的第九个节气，夏季的第三个节气。此时节，仲夏时节正式开始，气温升高，降水增多，空气湿度大，天气闷热，雷雨频繁。自然界阳气旺盛，万物繁茂，农作物进入生长关键期。人体也顺应自然变化，阳气外浮，腠理开泄，易出汗，湿气也容易侵袭人体。因此，芒种时节的养生应以“清热祛湿、养心安神”为重点，顺应自然，调和身心。

# # 一、起居养生：晚睡早起，科学用冷

芒种时节昼长夜短，人们可适当晚睡早起，以顺应自然界阳气的变化。但“晚睡”并非熬夜，建议在晚上11点前入睡，保证充足的睡眠时间。

# # # 1. 适度午休
由于天气炎热，人体消耗大，易感到疲劳，建议进行适度的午休，以补充体力，恢复精力。午休时间不宜过长，一般以30分钟至1小时为宜。

# # # 2. 科学使用空调
如今很多人都不想离开空调房间，以避酷暑之苦，殊不知空调给人们带来凉爽的同时，也给人带来负面影响。
* **温度控制：** 夏季的空调房温应控制在 **26~28°C** 比较合适，最低温度不得低于20°C，室内外温差不宜超过8°C。
* **通风换气：** 如果久待空调房间，应定时通风换气，杜绝在空调房抽烟。
* **户外活动：** 长期生活与工作在空调房间的人，每天至少要到户外活动4小时。
* **特殊人群：** 年老体弱者和高血压患者不宜在空调房间久留。

# # 二、饮食养生：清淡祛湿，适量补盐

芒种时节，饮食宜清淡，多食具有清热、利湿、健脾功效的食物，以助脾胃运化，祛除体内湿气。

# # # 1. 适量补充盐分
由于天气的气温高，人体排汗量大，容易流失盐分，导致电解质失衡。因此，在日常饮食中可以适量补充盐分，或饮用微量淡盐水，以维持身体机能平衡。

# # # 2. 推荐食物
* **谷物类：** 薏仁、赤小豆、芡实、绿豆等，具有健脾利湿的功效。
* **蔬菜类：** 冬瓜、黄瓜、丝瓜、苦瓜、番茄、芹菜、莴苣等，清热解暑，利水祛湿。
* **水果类：** 西瓜、香瓜、甜瓜、桃子、李子等，生津止渴，补充水分。
* **肉类：** 鸭肉、鱼肉等，清补不燥。

# # # 3. 饮食禁忌
* **烧烤：** 易加重脾胃负担，滋生湿热。
* **冰镇冷饮：** 损伤脾胃阳气，导致腹泻、腹痛。
* **甜腻糕点：** 过于甜腻，易滋生湿气。

# # 三、运动养生：舒缓锻炼，避开暑热

芒种时节，运动应以舒缓为宜，避免剧烈运动导致大汗淋漓，耗伤阳气。建议选择在清晨或傍晚气温较低时进行锻炼，如散步、太极拳、八段锦、瑜伽等。运动后应及时补充水分，但避免饮用冰水。同时，要注意防晒，避免阳光直射。

# # 四、情志养生：心静自然凉，调畅情志

夏季炎热，容易使人烦躁不安，心火旺盛。芒种时节养生强调“心静自然凉”，要保持心情舒畅，心境平和。可通过听音乐、阅读、下棋、钓鱼等方式怡情养性，避免情绪大起大落。中医认为“暑易入心”，情志调摄对心血管健康尤为重要。

# # 五、穴位按摩与经络调理：健脾祛湿，安神助眠

芒种时节是“冬病夏治”的重要时机，通过穴位按摩和艾灸等方式，可以驱寒祛湿，调理脏腑功能。
* **足三里穴：** 健脾和胃、增强免疫力。
* **阴陵泉穴：** 健脾利湿、通利小便。
* **丰隆穴：** 化痰祛湿。
* **神门穴：** 安神助眠、调心气。

# # 六、其他注意事项

# # # 1. 皮肤清洁与卫生
芒种时节气温高、湿度大，容易滋生细菌和霉菌，引发皮肤病（如湿疹、汗斑等）。建议勤洗澡、勤换衣，保持皮肤干爽。洗澡水温不宜过凉，适当洗热水澡有助于汗腺通畅，排出湿热。

# # # 2. 预防“苦夏”
针对芒种时节易出现的食欲不振、精神委靡等“苦夏”症状，可适当吃些苦味食物（如苦瓜、莲子心），既能清热祛暑，又能健脾开胃。

# # # 3. 衣着选择
穿着宽松、透气、吸汗的棉麻衣物，及时更换汗湿的衣服，避免湿邪通过汗孔侵入人体。

希望这份更新后的芒种养生指南能为您提供更全面的健康指导！

21/05/2026

小满节气养生指南：盈而未满，顺时而养

小满（Grain Buds）是二十四节气中的第八个节气，也是夏季的第二个节气。从气候特征来看，小满节气气温明显升高，雨水增多，湿热之气逐渐弥漫。

中医养生强调“天人相应”。在小满时节，养生的核心在于防湿热、护脾胃、养心神。

一、小满养生核心原则

小满时节，自然界阳气旺盛，人体生理活动也进入高峰期。养生应遵循以下三大原则：

**健脾祛湿**
未病先防，祛除湿邪。此时降雨增多，湿气易困脾胃，导致食欲不振、腹胀等症状。

**清热养心**
夏气通于心，重在养神。气温升高易使人心情烦躁，心火过旺。

**盈而有度**
饮食起居，讲究适度。养生应“小得盈满”，不宜过度，如运动不宜大汗淋漓。

二、饮食调理：清淡祛湿，顾护脾胃

饮食是小满养生的重头戏。应以**清爽、清淡、素食**为主，常吃具有清利湿热、养阴作用的食物。

1. 宜食清单
* **健脾祛湿类**：赤小豆、薏苡仁、绿豆、冬瓜、黄瓜、水芹、荸荠、黑木耳。

* **特别推荐**：**山药**（健脾补气，增强脾胃运化水湿的能力）、
* **胡萝卜**（健脾化滞，有助于改善因湿邪引起的消化不良）。
*
* **清热生津类**：西红柿、西瓜、梨、鲫鱼、草鱼、鸭肉。
*
* **时令野菜**：苦菜（小满吃苦菜是传统习俗，可清热凉血、解毒）。

2. 忌食建议与风险
* **忌辛辣肥腻**：如生葱、生蒜、辣椒、大虾、羊肉等，易生湿助火。
*
* **忌贪凉饮冷**：此时脾胃功能相对较弱，冷饮过量会导致一系列疾病，如腹痛、腹泻、头痛、咽喉发炎、支气管炎等。
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* **忌暴饮暴食**：应保持“七分饱”，避免“大满积食”损伤脾胃。

三、起居生活：避雨除湿，严防皮肤病

1. 避雨除湿与睡眠
* **避雨防病**：小满时节天气多雨潮湿，如果起居不当，冒雨涉水或居住环境过于潮湿，必将引发风湿、风疹、湿疹、汗斑、香港脚（足癣）等症状。因此，雨天应尽量减少外出，若不慎淋雨应及时更换干衣。
*
* **早起晚睡**：顺应夏季昼长夜短的特点，适当增加户外活动，但应避免烈日暴晒。
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* **午睡补气**：中午小憩（30分钟左右）有助于养护心神，缓解夏季疲劳。

2. 穿衣与运动
* **衣物透气**：穿着应选择透气性好的棉麻材质，勤换洗，保持皮肤干燥。
*
* **运动适量**：运动强度不宜过大，推荐散步、太极拳、八段锦等。大汗易耗气伤阴，不利于夏季养生。

四、情志调摄：心静自然凉

夏季属火，对应五脏中的**心**。小满后气温升高，人容易感到心烦意乱、焦躁不安。

* **调控情绪**：保持心情舒畅，胸怀宽广，避免大喜大悲或剧烈的情绪波动。
*
* **静心修身**：可以通过听轻音乐、绘画、书法或冥想等方式，达到“心静自然凉”的境界。
*
* **预防“情绪中暑”**：当感到烦躁时，适当饮用绿茶或菊花茶，有助于平肝降火。

五、小满养生小贴士

> **“未病先防”**：小满是皮肤病的高发期。如果出现皮肤瘙痒或红疹，切忌乱涂药物，应保持患处干燥清爽。
>
> **“冷水洗浴”**：虽然天气变热，但仍不建议立即洗冷水澡，以免湿邪乘虚而入，导致关节疼痛或感冒。

小满不仅是一个节气，更是一种人生智慧——**盈而未满，恰到好处**。愿您顺应时节，收获健康。

21/05/2026

Health Preservation Guide for Xiaoman:

Harmony in Moderation
Xiaoman (Grain Buds) is the 8th of the 24 solar terms and the second solar term of summer.

Climatically, temperatures rise significantly, rainfall increases, and the air becomes increasingly humid and hot.

Traditional Chinese Medicine (TCM) emphasizes "Harmony between Heaven and Humanity." During Xiaoman, the core of health preservation lies in preventing damp-heat, protecting the spleen and stomach, and nourishing the mind.

1. Core Principles of Health Preservation during Xiaoman
During Xiaoman, the Yang energy in nature is vigorous, and human physiological activities reach their peak. Health preservation should follow these three principles:

Strengthen the Spleen and Remove Dampness.
Prevention is better than cure. Increased rainfall during this period can easily trap dampness in the spleen and stomach, leading to symptoms like loss of appetite and abdominal bloating.

Clear Heat and Nourish the Heart.
Summer energy corresponds to the heart. It is crucial to maintain mental tranquility. Rising temperatures can easily lead to irritability and excessive "heart fire."

Moderation in Everything
Health preservation should follow the wisdom of "Small Fullness"—being moderate and avoiding excess. For instance, exercise should not lead to profuse sweating.

2. Dietary Regulation: Light, Dehumidifying, and Stomach-Protecting
Diet plays a vital role during Xiaoman. One should prioritize refreshing, light, and vegetarian meals, consuming foods that clear damp-heat and nourish "Yin."

Recommended Foods
Dampness-Removing & Diuretic: Adzuki beans, Job's tears (Coix seeds), mung beans, winter melon, cucumber, water celery, water chestnuts, and black fungus.

Special Recommendations: Yam (strengthens the spleen and Qi, enhancing the body's ability to transform dampness) and Carrots (strengthen the spleen and aid digestion, helping to alleviate indigestion caused by dampness).
Heat-Clearing & Fluid-Promoting: Tomatoes, watermelon, pears, crucian carp, grass carp, and duck meat.

Seasonal Wild Herbs: Bitter herbs (eating bitter herbs is a traditional Xiaoman custom for clearing heat and detoxifying).

Dietary Taboos and Risks
Avoid Spicy and Greasy Foods: Such as raw onions, garlic, chili, large shrimp, and mutton, which can easily generate dampness and internal heat.

Avoid Excessive Cold Drinks: The digestive function is relatively weak during this time. Excessive cold drinks can lead to various ailments such as abdominal pain, diarrhea, headaches, sore throats, and bronchitis.

Avoid Overeating: Maintain the "70% full" rule to prevent "excessive fullness and indigestion," which harms the spleen and stomach.

3. Daily Living: Rain Protection and Skin Care
Rain Protection and Sleep
Avoid Dampness: Xiaoman is characterized by frequent rain and high humidity. Improper living habits, such as being caught in the rain or living in an overly damp environment, will inevitably trigger conditions like rheumatism, rubella, eczema, sweat spots, and athlete's foot. Therefore, minimize outdoor activities on rainy days and change into dry clothes immediately if you get wet.

Early Rise and Late Rest: Align with the summer characteristic of long days and short nights. Increase outdoor activities appropriately but avoid direct exposure to the intense midday sun.

Noon Nap: A short nap (about 30 minutes) helps nourish the mind and relieve summer fatigue.

Clothing and Exercise
Breathable Clothing: Choose breathable materials like cotton and linen. Change and wash clothes frequently to keep the skin dry.

Moderate Exercise: Avoid high-intensity workouts. Activities like walking, Tai Chi, and Baduanjin are recommended. Excessive sweating can deplete Qi and Yin energy, which is unfavorable for summer health.

4. Emotional Regulation: A Calm Mind Keeps You Cool
Summer belongs to the "Fire" element, corresponding to the Heart in the five internal organs. As temperatures rise after Xiaoman, people tend to feel restless and anxious.
Emotional Control: Maintain a cheerful mood and a broad mind. Avoid extreme joy, sorrow, or intense emotional fluctuations.
Cultivate Inner Peace: Achieve the state of "a calm mind keeps you cool" through light music, painting, calligraphy, or meditation.
Prevent "Emotional Heatstroke": When feeling irritable, drinking green tea or chrysanthemum tea can help soothe the liver and reduce internal fire.

5. Health Tips for Xiaoman
"Prevention First": Xiaoman is a peak period for skin diseases. If itching or rashes occur, avoid applying medication indiscriminately and keep the affected area dry and clean."Cold Showers": Although the weather is getting hotter, taking cold showers is still not recommended. Damp-heat can easily enter the body through the skin, leading to joint pain or colds.

Xiaoman is not just a solar term; it is a philosophy of life—being "Small Full" (plump but not yet overflowing) is just right. May you harmonize with the season and enjoy good health.

05/05/2026

立夏，作为二十四节气中的第七个节气，标志着夏季的正式开始。此时，阳气渐盛，万物繁茂，自然界呈现出一派生机勃勃的景象。然而，随着气温的升高，人体的新陈代谢也随之加快，对健康提出了新的挑战。

因此，顺应时节进行科学养生，对于维护身心健康至关重要。

中医认为，“夏气与心气相通” ，立夏养生的核心在于“养心” ，需从起居、饮食、运动、情志等多方面进行综合调理，以达到“重养心、护脾胃、防暑湿” 的目标，为全年的健康打下基础。

一、起居养生：顺应天时，重视午休立夏之后，白昼变长而夜晚缩短，人体应顺应自然界阳盛阴衰的变化，调整作息。

•夜卧早起：建议晚睡不要超过23点，以顺应阳气升发。早起可使人体与自然界的阳气同步升发，精神饱满。

•重视午休：夏季昼长夜短，易使人感到疲乏。适当的午睡（建议30分钟左右）能够养心护阳、缓解“夏打盹”，补充睡眠不足，有助于消除疲劳，保持精力充沛。

•注意居室环境：保持室内通风凉爽，避免贪凉，空调温度不宜过低，以免损伤阳气。

05/05/2026

Lixia Health, the seventh of the twenty-four solar terms, marks the official beginning of summer. At this time, Yang energy gradually flourishes, and all things thrive, presenting a vibrant scene in nature. However, as temperatures rise, the body's metabolism also accelerates, posing new health challenges. Therefore, following the seasonal changes for scientific health preservation is crucial for maintaining physical and mental well-being.

Traditional Chinese Medicine (TCM) believes that "summer qi communicates with heart qi", and the core of Lixia health preservation lies in "nourishing the heart".

Comprehensive conditioning is required from aspects such as daily routines, diet, exercise, and emotional regulation, to achieve the goal of "emphasizing heart nourishment, protecting the spleen and stomach, and preventing summer dampness and heat", laying a solid foundation for health throughout the year.

20/04/2026

# 谷雨时节养生精要

谷雨，作为春季的最后一个节气，通常在每年4月19日或20日到来。此时节，降水丰沛，湿气渐重。因此，谷雨养生的核心在于**健脾祛湿**、**防寒保暖**，并顺应自然阳气渐长的规律。

# # 一、饮食调养：健脾祛湿与清热益肾

谷雨时节的饮食宜清淡，避免辛辣油腻。应多食具有健脾祛湿功效的食物，例如**薏米、芡实、山药、红豆、绿豆、黑豆、白扁豆**等谷物豆类，以及**香椿、春笋、菠菜、鲫鱼**等。对于体内积热者，食疗是一个不错的选择，可以尝试**竹叶粥、绿豆粥或酸梅汤**，同时搭配**芹菜、菠菜、莴笋、黄瓜、荸荠、荞麦**等清热养肝的食物。谷雨是晚春时节，天气将逐渐炎热，人体内肝气稍伏，心气和肾气开始旺盛。因此，此时的饮食也应调整，尽量多吃一些**益肾养心**的食物。

# # # 谷雨茶饮

谷雨时节是采茶的好时机，素有“谷雨谷雨，采茶对雨”的说法。此时采摘的“雨前茶”被认为具有独特的养生价值，中医认为其能有效缓解春困，并具有生津止渴、清火化湿、祛病延年的功效。推荐的茶类包括：**绿茶**（如碧螺春、信阳毛尖、六安瓜片），它们具有清热祛湿、提神醒脑的作用；**花草茶**（如玫瑰花茶、菊花茶），其中玫瑰花茶有助于美容养颜、缓解抑郁，菊花茶则能清肝降火，缓解春困及上火症状；以及**白茶**（尤其是陈年白茶），它具有清热润肺、平肝益血、消除疲劳的功效，且性温和，适合大多数人四季饮用。

# # 二、起居作息：顺应昼夜，适度增减

谷雨时节昼长夜短，应顺应自然界阳气升发的规律，适度减少睡眠，增加活动时间。建议遵循“夜卧早起”的原则，保证7至8小时的充足睡眠。一般建议早上6点至7点起床，晚上10点至11点入睡为宜。同时，虽然谷雨时节气温逐渐升高，但早晚温差仍大，仍需注意防寒保暖，尤其是颈部、腹部等部位，以防湿邪侵袭。

# # 三、运动锻炼：户外舒展，畅达气血

谷雨时节，万物生长旺盛，也是户外活动的好时机。适当的运动能促进身体气血流通，增强体质。推荐选择强度不宜过大的有氧运动，例如**散步、慢跑、太极拳、有氧操、球类运动以及放风筝**等。这些运动不仅能锻炼身体，还能陶冶情操，保持心情舒畅。

# # # 传统习俗：走谷雨

古时有“走谷雨”的风俗，即谷雨这天青年妇女走村串亲，或到野外踏青，寓意与自然相融合，强身健体。这一习俗在今天山东胶东荣成一带仍然流行，体现了古人顺应自然、追求健康的智慧。

# # 四、穴位按摩：祛湿健脾，调和气血

谷雨时节湿气较重，通过按摩特定穴位可以帮助身体祛湿健脾、调和气血。以下是几个常用的养生穴位及其功效：

* **足三里穴**：位于外膝眼下三寸，按摩此穴可调和气血、健脾祛湿。
* **丰隆穴**：位于小腿外侧，外踝尖上八寸，此穴是化痰祛湿的重要穴位，按摩可帮助消除体内痰湿。
* **阴陵泉穴**：位于小腿内侧，膝盖内侧横纹向上突起骨头下方内侧的凹陷处，按摩此穴可健脾利湿。
* **太冲穴**：属足厥阴肝经穴，位于足背，第一、二跖骨结合部前方凹陷中，按摩可调理肝血、补气、减压安神。
* **行间穴**：属足厥阴肝经穴，位于足背，第一、二趾间，趾蹼缘后方赤白肉际处，按摩可疏肝解郁。

# # 总结

谷雨养生重在**健脾祛湿**，通过调整饮食、作息、适度运动和穴位按摩等多种方式，顺应节气变化，保持身心健康。在享受春日美好时光的同时，也要注意防范湿邪侵袭，为即将到来的夏季打下良好的健康基础。

20/04/2026

# Health Essentials for Grain Rain (Gu Yu) Season
Grain Rain (Gu Yu), the last solar term of spring, typically falls around April 19th or 20th each year. During this period, rainfall significantly increases, humidity rises, and all living things flourish as the Yang energy in nature gradually grows. However, increased humidity can also weaken the spleen and stomach functions, leading to discomforts such as loss of appetite, abdominal distension, and fatigue. Therefore, the key to health preservation during Grain Rain is to **strengthen the spleen and dispel dampness**, **prevent cold and keep warm**, and adjust daily routines to align with natural changes.

# # I. Dietary Regulation: Prioritizing Spleen Strengthening, Dampness Dispelling, Clearing Heat, and Nourishing Kidneys

During Grain Rain, the diet should be light, avoiding overly spicy and greasy foods to prevent internal heat from flaring up. It is recommended to consume more foods that strengthen the spleen and dispel dampness, such as **Job's tears (薏米), Euryale ferox (芡实), yam (山药), red beans (红豆), mung beans (绿豆), black beans (黑豆), and hyacinth beans (白扁豆)**. Seasonal vegetables like **toona sinensis (香椿), bamboo shoots (春笋), and spinach (菠菜)**, along with **crucian carp (鲫鱼)**, are also beneficial. For those experiencing internal heat accumulation, dietary therapy is an excellent choice. Consider **bamboo leaf porridge (竹叶粥), mung bean porridge (绿豆粥), or sour plum soup (酸梅汤)**. Additionally, incorporate heat-clearing and liver-nourishing foods like **celery (芹菜), spinach (菠菜), lettuce (莴笋), cucumber (黄瓜), water chestnut (荸荠), and buckwheat (荞麦)**. As Grain Rain marks late spring, the weather will gradually become warmer. During this time, liver qi subsides slightly, heart qi begins to flourish, and kidney qi also enters its peak. Therefore, dietary adjustments should be made to consume more foods that **nourish the kidneys and calm the heart**.

# # # Grain Rain Tea Recommendations

Grain Rain is an excellent time for tea picking, with a saying "Grain Rain, pick tea in the rain." The "pre-rain tea" picked at this time is believed to have unique health benefits. Traditional Chinese Medicine (TCM) holds that Grain Rain tea can effectively alleviate spring fatigue and has the effects of promoting fluid production, quenching thirst, clearing heat, dispelling dampness, and prolonging life. Recommended teas include: **Green tea** (such as Bi Luo Chun, Xinyang Maojian, Liu An Gua Pian), which clears heat, dispels dampness, and refreshes the mind; **Herbal teas** (such as rose tea and chrysanthemum tea), with rose tea aiding beauty and relieving depression, and chrysanthemum tea clearing liver heat and alleviating spring fatigue and symptoms of excessive internal heat; and **White tea** (especially aged white tea), which clears heat, moistens the lungs, calms the liver, benefits blood, and eliminates fatigue. Its mild nature makes it suitable for most people to drink throughout the four seasons.

# # II. Daily Routine: Aligning with Day and Night, Moderate Adjustments

During Grain Rain, days are longer and nights are shorter. One should follow the natural pattern of rising Yang energy by moderately reducing sleep and increasing activity time. It is recommended to adhere to the principle of "sleeping late and rising early," ensuring 7 to 8 hours of adequate sleep. Generally, it is advisable to wake up between 6 and 7 AM and go to bed between 10 and 11 PM. Although temperatures gradually rise during Grain Rain, the temperature difference between morning and evening remains significant. Therefore, attention should still be paid to keeping warm, especially for the neck and abdomen, to prevent the invasion of "dampness evil."

# # III. Exercise: Stretching Muscles and Promoting Qi and Blood Circulation

Grain Rain is a vibrant season, making it an ideal time for outdoor activities. Appropriate exercise can promote the circulation of qi and blood in the body and enhance physical fitness. It is recommended to choose aerobic exercises of moderate intensity, such as **walking, jogging, Tai Chi, aerobics, ball games, and kite flying**. These activities not only strengthen the body but also cultivate temperament and maintain a cheerful mood.

# # # Traditional Custom: "Walking Gu Yu"

Historically, there was a custom called "Walking Gu Yu," where young women would visit relatives in villages or go on outings in the countryside on the day of Grain Rain. This symbolized integrating with nature and strengthening the body. This custom is still prevalent today in areas like Rongcheng in Jiaodong, Shandong, reflecting the ancient wisdom of adapting to nature and pursuing health.

# # IV. Acupressure: Strengthening Spleen, Dispelling Dampness, and Harmonizing Qi and Blood

During Grain Rain, when dampness is heavy, massaging specific acupoints can help the body strengthen the spleen, dispel dampness, and harmonize qi and blood. Here are some commonly used acupoints and their functions:

* **Zusanli (ST36)**: Located three cun below the outer knee cap, massaging this point can harmonize qi and blood, strengthen the spleen, and dispel dampness.
* **Fenglong (ST40)**: Located eight cun above the outer ankle bone on the lateral side of the lower leg, this is an important point for resolving phlegm and dampness. Massaging it can help eliminate phlegm-dampness from the body.
* **Yinlingquan (SP9)**: Located on the inner side of the lower leg, in the depression on the medial side below the prominent bone along the inner horizontal crease of the knee. Massaging this point can strengthen the spleen and promote fluid metabolism.
* **Taichong (LR3)**: Belonging to the Liver Meridian of Foot Jueyin, located on the dorsum of the foot, in the depression anterior to the junction of the first and second metatarsal bones. Massaging this point can regulate liver blood, tonify qi, relieve stress, and calm the mind.
* **Xingjian (LR2)**: Belonging to the Liver Meridian of Foot Jueyin, located on the dorsum of the foot, between the first and second toes, at the junction of the red and white skin behind the web margin. Massaging this point can soothe the liver and alleviate stagnation.

# # Conclusion

Health preservation during Grain Rain focuses on **strengthening the spleen and dispelling dampness**. By adjusting diet, daily routines, moderate exercise, and acupressure, one can adapt to seasonal changes and maintain physical and mental well-being. While enjoying the beauty of spring, it is also important to guard against the invasion of dampness evil, laying a good foundation for the upcoming summer.

Healing Sanctuary

21/06/2026

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