The dog days of summer are officially over! Many people, having just endured 40 days of the hottest period, let their guard down, continuing to run the air conditioner all night, indulging in cold drinks, and even rushing to ‘stick autumn fat’ with rich foods.
It’s important to note that the 1-2 weeks after the dog days end are a ‘window period’ for the body’s immunity. The residual heat accumulated during the hot season hasn’t fully dissipated, and with the widening temperature difference between day and night, a moment of carelessness can invite autumn dryness or diarrhea.
SUMMER
Is ‘sticking autumn fat’ necessary? How to do it? 01
In the past, people ‘stuck autumn fat’ because their appetite was poor in summer while physical exertion was high, and they needed to replenish protein and fat to prepare for winter. But modern people are prone to overnutrition and lack of exercise, and with constant air conditioning and cold drinks in summer, the spleen and stomach are already weak. It’s not advisable to blindly follow the trend of ‘sticking autumn fat’; it should vary from person to person. If you need to ‘stick autumn fat’, focus on gentle supplementation and prioritize quality. Prefer white meat, such as duck, fish, and shrimp, which nourish yin and moisten dryness with low fat content, avoiding overly rich foods; then choose lean meats like beef or pork tenderloin. In autumn, the key to dietary nourishment is to moisten the lungs, prevent dryness, and aid digestion. It is advisable to increase intake of lily bulb, white fungus, lotus root, Chinese yam, and pear to moisten the lungs and prevent dryness; and crucian carp, sea bass, and tofu to gently nourish qi and blood. Moderately consume hawthorn, dark plum, grapes, apples, and lemons to astringe and promote fluid production, and to stimulate appetite and aid digestion. Reduce intake of ginger, chili peppers, leeks, mutton, and greasy heavy foods to prevent harming the spleen and aggravating dryness. For cooking, stewing, steaming, and boiling are best; avoid grilling, roasting, and deep-frying. Those with phlegm-dampness or spleen deficiency should first remove dampness and strengthen the spleen, and should not suddenly take heavy tonics.
Health tips after the end of the dog days of summer Do these 5 things well 02
1
During this season, the dietary focus should be on moisturizing. You can eat more foods that relieve dryness, such as lily bulbs, honey, pears, and white fungus. Also, eat more fresh fruits and vegetables rich in vitamins, such as tomatoes, celery, and radishes. It is recommended to eat as little as possible, or avoid altogether, hot, fried, and greasy foods.
2
After the end of the dog days of summer, the natural environment begins to become bleak and dry, and people’s moods can easily be affected, leading to negative emotions such as irritability and depression. You should pay attention to calming your mind and avoiding drastic mood swings. You can exercise, but the intensity should not be too high. Especially for middle-aged and elderly people, choose gentle and relaxing exercises that cause less sweating, such as Tai Chi, walking, or Baduanjin, to dispel negative emotions like melancholy and sadness.
3
After the end of the dog days, the climate gradually becomes drier, and it is recommended to drink more water at this time. The correct way to replenish water is ‘small amounts multiple times, warm water first, drink proactively, and drink a measured amount.’
In addition, for autumn hydration, besides drinking more warm water, you can also choose these 3 health-preserving waters: pear water, which can clear heat, moisten the lungs, and quench thirst; white radish water, which can clear heat, soothe qi, and resolve phlegm, helping to relieve throat discomfort; and lemon water, which can restrain lung qi, moisten dryness, and relieve cough.
4
During this period after the end of the dog days, the temperature difference between day and night becomes larger. Pay attention to preventing cold in the morning and evening, and add or remove clothing according to temperature changes. It is recommended not to take a cold shower immediately after sweating heavily. If it is not very hot at night, it is also recommended not to use air conditioning while sleeping.
5
After the end of the dog days of summer, many people easily feel tired and weak, but this is a normal phenomenon during the change of seasons, so there is no need to worry too much. To alleviate ‘autumn fatigue’, sleep should be especially sufficient. Compared with summer, you can add one hour of sleep, or increase sleep through a nap. In addition, you should also pay attention to going to bed early and getting up early, and avoid staying up late.
These special groups of people
need to pay attention
03
For autumn health preservation, special groups of people need to pay attention. In autumn, the temperature difference between day and night is large. Elderly people should postpone morning exercise until after sunrise to avoid low morning temperatures inducing blood pressure fluctuations and cardiovascular and cerebrovascular events. Pay attention to keeping joints warm and preventing dampness and cold. Among patients with chronic diseases, those with hypertension and cardiovascular and cerebrovascular diseases should measure their blood pressure frequently, avoid morning cold, and avoid strenuous activities; patients with respiratory diseases need to prevent autumn dryness from damaging the lungs and maintain indoor humidity; diabetic patients have increased appetite in autumn and need to strictly control their diet to maintain stable blood sugar; patients with stomach diseases should avoid raw, cold, greasy food to prevent recurrence of old illnesses. Children have weak lungs and spleen, so it is necessary to protect their belly and back to prevent colds and diarrhea. Avoid excessive consumption of raw and cold fruits. ‘Autumn freezing’ should also be moderate. When doing outdoor activities, be careful to avoid wind after heavy sweating.
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