Tired, Irritable & Sweaty? Here’s How to Stay Cool This Summer — The TCM Way

Let’s face it — summer isn’t all beach vibes and watermelon slices.

Some days, you feel more like an eggplant on a frying pan than a carefree holiday soul. Heavy heat, that sticky “can’t-breathe” air, low energy, random mood swings… and where did your appetite go?

Here’s the kicker: it’s not just the temperature. Traditional Chinese Medicine (TCM) has an interesting take on this seasonal burnout — and no, you don’t need to meditate for hours or study acupuncture to benefit. You just need a few smart tweaks.

As someone who’s worked with TCM for years, I’ve seen how a few simple, intentional changes can transform your summer. So grab a cup of warm chrysanthemum tea (yes, warm — I’ll explain) and let’s dive into how you can feel lighter, calmer, and more energized during the hottest months of the year.

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Why Heat Hits You Harder Than You Think (According to TCM)

In Traditional Chinese Medicine, summer is ruled by the Heart and the Fire element. That means this season is full of Yang energy — expansive, hot, active. In balance, this is great: you feel inspired, social, alive.

But when there’s too much Yang in the body — or when internal heat (Re) and dampness build up — your energy system gets overwhelmed. And that’s when summer starts to feel like a struggle instead of a celebration.

Classic Signs of Summer Imbalance (in TCM terms):

• Feeling hot, especially at night
• Restlessness, anxiety, or trouble sleeping
• Excess sweating that leaves you weak
• A heavy sensation in the body, foggy head, low appetite
• A red tongue with yellow coating (your tongue is a great health indicator in TCM!)

So what now?

Unlike symptom-chasing approaches, TCM is like a gardener: it works by restoring internal balance, not attacking problems. Let’s explore how that philosophy can actually cool you down — from the inside out.

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5 Easy Ways to Thrive This Summer (Without an Ice Bath)

1. Eat Cooling Foods — But Don’t Go Overboard

This might sound weird, but TCM isn’t a fan of eating ice cream when it’s hot. Sure, that frozen treat feels good now, but it puts out your digestive fire — literally. Your Spleen (a key organ in digestion according to TCM) doesn’t like cold, raw, or heavy foods. They slow you down and create dampness — a recipe for sluggishness.

Better summer food strategy?

Stick with light, hydrating, thermally “cooling” foods, but prepare them gently. Think steamed, lightly sautéed, or room temp — not straight from the fridge.

Here’s my Top 5 Summer Cooling Foods:

• Green mung beans (Lu Dou) – great in soups or chilled tea
• Watermelon – eat in moderation, and never ice-cold
• Cucumber – raw or pickled, super refreshing
• Romaine lettuce & arugula – naturally bitter, which helps clear heat
• Cooked grains – like barley or jasmine rice (they’re grounding)

Note: Go easy on raw salads and smoothies. If you find yourself bloated or sluggish after eating “healthy” cold meals, your body might be telling you it prefers something warmer.

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2. Herbal Helpers for Hot Days

If you’re feeling like your inner thermostat is stuck on HIGH, certain herbs in the TCM tradition can support your system.

Here are some gentle, widely used options:

• Lu Dou (Mung Beans) – balances internal temperature and gently clears heat
• Ju Hua (Chrysanthemum Flower) – calms the mind and soothes internal fire
• Lian Zi (Lotus Seeds) – supports emotional stability and better sleep
• Huo Xiang Zheng Qi San – a classic herbal combo for digestive sluggishness and summer dampness

These are herbs, not miracles. But when taken regularly (and mindfully), they can be that little nudge your body needs to reset and rebalance.

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3. Your Yin Needs Sleep — Protect It

Many people say they’re wired but exhausted in the summer: “I’m so tired, but I can’t fall asleep.” Classic case of Yin deficiency, made worse by too much heat or stimulation.

Try this:

• Wind down earlier in the evening — don’t wait until you’re buzzing with heat
• Drink warm chrysanthemum tea after sunset
• Create a chill bedtime ritual: foot soak, breathwork, no screens

Sleep is your natural Yin medicine — don’t treat it like an optional extra.

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4. Move — But Don’t Overheat

Don’t skip movement just because it’s hot. But do time it wisely.

Exercising at noon under full sun? Bad idea. You’re draining your Qi instead of boosting it.

Best times to move your body:

• Morning (6–9 AM) – cool, calm, full of potential
• Evening (after 6 PM) – great for unwinding and clearing the day’s heat

Low-impact is best: Tai Chi, Qigong, mindful walks. These practices not only cool the system but also support emotional regulation — key in summer, when tempers tend to rise.

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5. Emotions Can Overheat, Too

TCM recognizes that emotions have thermal qualities. Anger, irritation, frustration — all “hot” emotions. And in summer, they can boil over faster.

So what do you do when you’re about to snap?

Try this:

• Step into nature — even a short walk in the park cools your Qi
• Soak your feet (just your feet!) in cool water
• Sip lotus seed + chrysanthemum tea — and mentally remind yourself: I cool not just my body, but also my heart

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Real People, Real Shifts (TCM in Action)

Ela, 58: She came with hot flashes, fatigue, insomnia, and inner agitation. We introduced lotus seed soup in the evenings, daily chrysanthemum tea, and 10-minute breathing exercises before bed. Three weeks in — her energy returned, sleep stabilized, and the emotional heaviness lifted.

Mark, 35: After a vacation in the tropics, he said he felt “like a soaked towel wrapped in bricks.” He had no appetite, dizzy spells, and zero motivation. We started him on Huo Xiang Zheng Qi San, warm rice porridge with ginger, and mung bean soup. One week later, he texted: “I feel 10kg lighter — without losing a pound.”

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Lotus Seed Soup (A Cooling, Soul-Soothing Recipe)

You’ll need:

• 1/3 cup lotus seeds (Lian Zi) — soaked overnight
• 1/3 cup jasmine rice
• 2–3 red dates (Hong Zao)
• About 1.5 liters of water

Instructions:
Simmer everything on low heat for 40 minutes. The texture should be like a smooth congee. Let it cool a bit, then add a teaspoon of honey if you like.

Perfect for a light evening meal that helps you relax — body and mind.

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3 Extra Summer Tips from TCM You Probably Haven’t Tried

✔ Drink warm (not hot!) fluids

It might feel weird at first, but warm drinks are easier on digestion and support Spleen function. Iced coffee shocks your system. Warm water with lemon or chrysanthemum is a better way to refresh without freezing your Qi.

✔ Avoid eating after 7 PM

Your digestive energy starts to slow down in the evening. Eating late can disrupt sleep and create internal dampness. Light early dinners help your body shift into rest-and-repair mode.

✔ Choose loose, light-colored clothing

Tight synthetic fabrics trap heat and restrict energy flow. Linen or cotton in white, beige or soft tones allow your Qi to breathe and reflect external heat. Plus — they just feel better!

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Bonus TCM Summer Wisdom

• Ancient Chinese used fans not just for cooling, but to soothe the Heart’s fire.
• In many Chinese households, mung bean soup is summer’s secret weapon — especially for kids.
• Studies (like one in the Journal of Ethnopharmacology, 2021) support what TCM has known for centuries — lotus seeds can support better sleep and emotional balance.

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Summer FAQs — TCM Edition

Can I drink iced water?
Technically, yes. But if you want to keep your digestion smooth and strong — go for room temperature water, maybe with mint or cucumber. Save the ice for your wrists.

Are herbs like Lu Dou and Ju Hua safe for everyone?
Generally yes, especially in food form. But if you’re prone to cold hands/feet, or have a weak digestive system, chat with a trained TCM practitioner first.

How do I brew mung bean tea?
Simmer ½ cup of mung beans in about 4 cups of water for 30 minutes. Let it cool, strain, and drink the liquid. You can chill it a bit (not ice-cold!) and eat the beans later in a salad.

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Final Takeaway: Summer’s Not the Enemy — Imbalance Is

Summer is powerful. It’s expressive. But like fire, it needs to be handled wisely.

With a little awareness, you can channel that heat into joy, vitality, and connection — not burnout.

So the next time you feel like your Qi is melting into the sidewalk, remember: you’ve got options. Maybe it’s a warm mug of chrysanthemum tea, a barefoot walk at sunset, or a bowl of cooling mung bean soup. Maybe it’s just… breathing softer.

Stay cool, stay kind to your body, and remember — you don’t need ice to chill. You just need balance.

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If this guide made you feel seen (or slightly obsessed with mung beans), share it with someone who melts every summer. Got questions? I’m here – with tea in hand.

Where can I buy it?
If you’re looking for authentic, practitioner-recommended, high-quality Traditional Chinese Medicine (TCM) formulas — available globally — we recommend the following herbal products. These time-tested formulas are crafted with the finest ingredients and are widely used to support emotional balance, digestion, energy, and overall wellness.

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Want more tips? Discover how Traditional Chinese Medicine can naturally support your body against summer heat in Ask a TCM Doctor archive.

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