Doctors from Peking Union Medical College say | The beginning of summer heat is coming soon, and doctors from Peking Union Medical College remind you that it’s time to update your health checklist

"The summer clouds are dispersing, and the cool breeze is rising." Today, the "End of Heat" in the 24 solar terms has arrived as scheduled. On August 25, we are about to usher in the "End of the Dog Days". The "OFF button" for the hot and unbearable dog days can finally be pressed. As the heat of summer slowly comes to an end and the coolness of autumn begins, Xuan Lei, deputy chief physician of the Department of Traditional Chinese Medicine of Peking Union Medical College Hospital, reminds us that the climate is turning from hot to cool, and the temperature difference between day and night is gradually widening. People feel it clearly and need to gradually adapt. Therefore, your health routine and diet should be adjusted at this time.

About the author: Xuan Lei

Deputy Chief Physician of the Department of Traditional Chinese Medicine, Peking Union Medical College Hospital, and successor of the academic experience of the national senior TCM experts. He has been engaged in TCM clinical practice for 23 years, with professional fields including TCM internal medicine, TCM rheumatology, TCM gynecology and perinatal diseases.

Protect your nose

The skin is the first barrier to prevent the invasion of cold wind from the outside world. Traditional Chinese medicine believes that "the lungs control the skin and fur, and the nose is the orifice." During the cool autumn, office workers can carry a light and windproof skin coat with them to protect their skin and avoid colds, joint pain, etc. They can also wear a soft silk scarf to protect the back of the neck from the wind. At this time, the nose is the object of protection for the respiratory system. It is advisable to wash the face and nose with cold water frequently to help prevent influenza. As the summer heat and humidity gradually dissipate and the autumn is clear and refreshing, it is recommended to open the windows in the room for ventilation, and "exhale the old and take in the new" in a place with fresh air.

Tasting autumn fruits

Eat melons in summer and fruits in autumn, including fruits and nuts. The taste should be more sour and less spicy, which can promote the production of body fluids, eliminate heat and relieve constipation. For example, grapes can strengthen the spleen and stomach, and have a tonic effect on people with insufficient qi and blood; pomegranates can promote the production of body fluids, quench thirst and moisten the throat, and are rich in anthocyanins, which can help the body resist oxidation and nourish the skin; autumn pears are the star of seasonal fruits, which can nourish the lungs and relieve autumn dryness. Tomatoes and black plums are also good choices. If you are willing to do it yourself, you might as well make a cup of five juices (snow pear, water chestnut, reed root, ophiopogon japonicus, lotus root juice), which can relieve the symptoms of dry mouth and tongue after fever and in patients with diabetes. Among nuts, almonds can moisten the lungs and relieve coughs, are rich in protein, B vitamins, etc., and help relieve dry skin, angular cheilitis, glossitis, etc. It is recommended to eat less than 20 grams per day. Others such as walnuts, hazelnuts, peanuts, etc. help the body obtain vitamin E and trace elements, and have the effect of nourishing and moisturizing the intestines. However, spiced or slightly roasted nuts can easily make people's throats dry. In addition to controlling the intake, they also need to be supplemented with water.

No feet exposed

After the Beginning of Heat, the day is hot and the night is cool. Traditional Chinese medicine believes that "coldness causes contraction", and the soles and heels of the feet are mainly where the kidney meridian runs, and coldness can easily cause cramps. At this time, it is advisable to follow the principle of "not exposing feet" during the White Dew, and never wear summer "sandals" to prevent suffering from "heel pain". In addition, cold feet can also cause abdominal pain and diarrhea, and people with spleen yang deficiency should keep their feet warm. You can do a "foot bath" at night, using pure hot water or adding some ginger slices, salt, wormwood leaves, and pepper to hot water to soak your feet. It is suitable for daily health care for the elderly with weak constitutions and cold and damp constitutions, and can relieve cold hands and feet and reduce lower limb edema. Pay attention to the water temperature to avoid burns. For patients with lower limb arteriosclerosis and rheumatic arthritis, Chinese herbal medicines such as safflower, clematis, and smilax glabra can be added to the foot bath for auxiliary treatment, with each dosage of about 20-30 grams.

Moisturizing autumn dryness

After the beginning of summer heat, the climate gradually becomes dry, and the human skin, hair, and lips will become dry. In addition to topical lotion and lip balm, how can we take care of both the inside and outside and moisturize autumn dryness? In fact, if the meat and vegetables in the recipe are properly matched, a cool and refreshing anti-dryness menu can be listed. Duck meat is cool in nature, sweet and salty in taste, and has the effect of nourishing yin and nourishing the stomach. It can be cooked with lilies, bamboo shoots, etc., and can be served with food and soup. It is suitable for all ages, especially those with physical weakness, internal heat, loss of appetite, constipation, and edema. The stew of turtle with wolfberry and yam is one of the classic Chinese medicines for nourishing the kidney and nourishing yin. Teachers who talk all the time, drinking a cup of honey grapefruit tea can moisten the throat and lungs; when office workers are tired and insomniac, a cup of Tremella lotus seed osmanthus soup can help nourish yin and moisten the lungs, nourish the heart and calm the mind. At this time, you should also drink more warm boiled water, and you can also choose soy milk, milk, light tea and other "connotative" water that nourishes yin and moisturizes dryness, but avoid "heavy" water such as strong liquor, strong coffee, and strong tea.

Relieve autumn fatigue

Integrate with nature. In autumn, the sky is high and the clouds are light. Jogging, cycling, hiking, and looking out in the countryside can help the human body absorb the yang energy of nature. Before hiking, be sure to prepare a hat and a thin coat to prevent being swayed by the wind. The elderly can do exercises such as brisk walking, slowing down and adding strength, which can exercise skeletal muscles and improve cardiopulmonary function.

"Top" up your spirits. When office workers are tired and sleepy, they can sit up straight with their eyes closed, and use the thenar of their palms to massage the Baihui acupoint (the intersection of the two ear tips from the top of the head and the midline of the head), and rub it clockwise and counterclockwise for 30 circles, and complete 3 sets. It is appropriate to feel a slight swelling and heat in the local area. It can raise the Yang Qi and return to work refreshed. For those with headaches and insomnia, use the empty palm to gently tap the Baihui acupoint, 10 times each time, and complete 3 sets. When you are tired of looking at the computer for a long time, you can cooperate with rubbing the earlobes, using the thumb and index finger to cooperate, and gently rub for many times, 1 minute each time, which has the effect of clearing the mind and improving eyesight.

"Play" can help you get rid of fatigue. The Five Animals Exercises of Traditional Chinese Medicine promote the smooth flow of Qi and blood and maintain the internal organs through physical exercise. "Bird Play" is good for the lungs and corresponds to the autumn season. When standing upright, the human body simulates the horizontal spread of the arms of a bird, raising them above the head and lowering them to shoulder level, with one knee raised 90 degrees alternately (a "48" beat rhythm is recommended), which can replenish lung Qi, widen the chest and diaphragm, and enhance blood oxygen exchange.

Content from: Dr. Xuan Lei from Union Medical College said