The start of autumn marks the beginning of fall, yet persistent high temperatures leave many feeling the full force of the "autumn tiger." Wellness experts remind us that as autumn begins, heat prevention and nourishing yin energy are key to health preservation.
The "autumn tiger" refers to a brief period of intense heat following the autumn equinox (August 8th) in Chinese folklore. Typically occurring around the transition between August and September, it lasts approximately 7-15 days.Meteorologically, it refers to a period after the End of Heat solar term where the maximum temperature stays above 35°C for five consecutive days. This occurs when the subtropical high pressure system, having retreated southward, re-establishes control over the Yangtze-Huai River region and surrounding areas. This brings prolonged clear skies and intense solar radiation, reigniting summer-like heat that makes people feel sweltering and uncomfortable—hence the name "autumn tiger." Such scorching weather often persists until mid-to-late September before temperatures truly begin to cool.
After the Start of Autumn: Dispelling Summer Heat and Nourishing Yin
Following the Start of Autumn, the temperature difference between day and night increases. Dietary choices should focus on dispelling summer heat and clearing internal heat, while incorporating more foods that nourish yin and moisten the lungs.Medical experts note that autumn's dryness can deplete bodily fluids. Thus, diets should focus on nourishing yin and moistening the lungs. Appropriate choices include sesame seeds, glutinous rice, japonica rice, honey, loquats, pineapples, and dairy products—all gentle, moisturizing foods that benefit the stomach and generate fluids. Additionally, increase intake of legumes while reducing oily and rich foods.
Considering that hot weather may persist, residents can combat summer heat by consuming more vegetables and fruits. This also replenishes vitamins and minerals, neutralizes excess acidic metabolic byproducts, and helps clear internal heat and detoxify the body. Opt for fresh, juicy vegetables like cucumbers, winter melon, tomatoes, and celery.For fruits, prioritize those that nourish yin and generate fluids, such as grapes, watermelon, pears, and bananas. Note that consuming large quantities of raw melons and fruits after the Start of Autumn may trigger gastrointestinal issues. Those with spleen-stomach deficiency-cold should avoid excessive intake.
Autumn Equinox Emphasizes Nourishing Yin and Replenishing Deficiency
Autumn is an ideal season for nourishing yin and replenishing deficiency, but supplementation must be targeted. Understanding one's constitution is essential for tailored nourishment.
Symptoms like shallow breathing, a faint voice, lethargy, reduced speech, sweating upon exertion, diminished appetite, and a pale tongue indicate a qi deficiency constitution.The simplest approach is to brew Astragalus, Codonopsis, and American Ginseng in water or prepare them as porridge.
A pale complexion, pale lips, night sweats, dry skin, and a pale red tongue with little coating indicate a blood deficiency constitution. Prepare porridge with Angelica, red dates, Polygonum multiflorum, and mulberries. These ingredients can also be added to stewed chicken soup or braised meat dishes.
If you have flushed cheeks, dry mouth and throat, night sweats, scanty dark urine, constipation, and a red tongue with little coating, you have a yin deficiency constitution. Use ingredients like Ophiopogon japonicus, Schisandra chinensis, Chinese yam, and lily bulb. You can add a few of these when cooking porridge.
Focus on regulating the spleen and stomach during the start of autumn
In reality, temperatures remain relatively high for quite some time after the start of autumn, with significant air humidity. After enduring the rigors of summer, many people's spleen and stomach functions are often weakened. Under such climatic conditions, regulating the spleen and stomach should emphasize clearing heat, draining dampness, and strengthening the spleen. This helps expel internal damp-heat pathogens through urination and promotes the recovery of spleen and stomach functions.
Those with spleen deficiency often experience poor appetite, bodily fatigue, and sallow complexions. In autumn, moderately consuming spleen-nourishing foods like water chestnuts and Chinese yam can aid recovery.
After summer's exertions, the body faces significant depletion—especially among the elderly, who commonly suffer from spleen-stomach deficiency-cold.Therefore, avoid excessively cold foods like watermelon, pears, and cucumbers, and consume them sparingly.
Experts note that with the arrival of the Autumn Equinox, health preservation should focus on moistening the lungs and nourishing yin, with lung moisturization being paramount. How can we effectively moisturize the lungs for optimal health? Naturally, through diet! Let's explore which foods effectively nourish the lungs.
Dietary Principles Recommended by Experts: Focus on light, bland foods; reduce pungent flavors while increasing sour ones; eat smaller portions more frequently.
Recommended Moisturizing Foods for the Lungs:
1. Lily Bulbs: Calms the Mind and Nourishes the Spirit
Lily bulbs are sweet in taste and slightly cold in nature, targeting the heart and lung meridians. They nourish yin and moisturize the lungs, calm the mind and spirit, quench thirst, relieve coughing and bleeding, stimulate appetite, and promote tranquility.Suitable for symptoms like chronic cough due to yin deficiency, palpitations, insomnia, frequent dreams, and mental confusion.
2. Pears: Promote fluid production and moisturize dryness
They help generate fluids, moisturize dryness, clear heat, and resolve phlegm. Ideal for conditions like fever-induced fluid depletion with thirst, diabetes, hot coughs, phlegm-heat mania, dysphagia, thirst with voice loss, red and swollen eyes, and indigestion.Pears are the most common lung-cleansing food. They can be steamed, made into soup, or mashed into pear paste, effectively clearing the lungs and treating sore throats with excellent results.
3. Daikon Radish: Clears Lungs and Moistens Throat
Daikon radish is frequently used in Chinese dietary therapy. It is effective when eaten raw, and even more potent when juiced.Their pungent compounds inhibit abnormal cell division, helping prevent cancer. Radishes also possess antibacterial properties, stimulate appetite, and inhibit platelet aggregation. Rich in dietary fiber and digestive enzymes like amylase, they effectively promote food digestion and absorption.
4. Silver Ear Mushroom, Tonifies Qi and Nourishes Kidneys
Silver ear mushroom is known as "poor man's bird's nest." While bird's nest is nourishing, it is expensive. Silver ear mushroom resembles bird's nest in color, texture, and efficacy, yet is affordable.It strengthens vitality, nourishes the kidneys, moistens the intestines, benefits the stomach, replenishes qi, harmonizes blood, fortifies the heart, invigorates the body, nourishes the brain, refreshes the mind, beautifies the complexion, softens the skin, and promotes longevity.
5. Persimmons: Relieve Phlegm and Suppress Coughs
Persimmons have a cold nature, clearing heat, eliminating phlegm, and stopping coughs, making them ideal for those with heat-induced coughs.Modern pharmacological studies confirm persimmons' expectorant and antitussive effects, with expectoration being more pronounced than cough suppression.
6. Tofu: Clears heat and moistens dryness
Medical Essentials states: "Tofu clears heat, stops coughing, and eliminates phlegm." It is especially suitable for wind-heat or lung-heat coughs.Alternatively, boil one sheet of tofu skin with an appropriate amount of rock sugar in water before consumption. This also treats coughs caused by lung heat.
7. Mint, Moistens Lungs and Stops Cough
Its pungent, cool nature excels at dispersing external wind-heat pathogens. The Diannan Materia Medica describes it as "treating wind-cold coughs," specifically referring to wind-heat coughs.The Simplified Prescriptions also notes that mint alone can "clear heat, resolve phlegm, relieve throat and diaphragm congestion, and treat wind-heat." Thus, mint tea is highly suitable for those with wind-heat colds or lung-heat coughs.Bamboo shoots, sweet and slightly cold, clear heat and eliminate phlegm." The Dietary Spectrum of Suixi Ju also notes: "Shoots, sweet and cool, open the chest and dissipate phlegm." Thus, they are most suitable for those with wind-heat coughs or lung-heat coughs.
9. Fig, Clears Heat and Relieves Hoarseness
Besides being eaten fresh, figs can be processed into dried fruits, candied fruits, or canned goods.Both fresh and dried figs possess medicinal properties. Consuming a few figs can alleviate throat swelling and pain, promoting swift recovery. For lung heat or hoarseness, boiling figs with rock sugar in water helps clear heat and restore voice.
10. Olives: Clear Lungs and Promote Fluid Production
Olives clear lung heat, soothe the throat, generate fluids, and detoxify.Sucking on green olives soothes a sore throat, with enhanced effects when boiled with fresh radish. Distilled olive liquid, known as olive dew, treats throat pain, coughs, and irritability.