Minor Heat on July 7th: No Matter How Busy, Don’t Forget to "Eat Three Foods, Drink Two Soups, Avoid One Thing" to Stay Healthy in the Hot Summer

July 7th marks Minor Heat (Xiao Shu) in the traditional 24 solar terms. During this time, the yang energy in the world rises, humidity lingers, and the body feels wrapped in an invisible wave of heat. Sweat flows endlessly, and the spirit seems quietly drained by the scorching temperatures. This climate, characterized by "summer heat mixed with dampness," serves as a timely reminder for us to care for our health: by aligning with nature’s rhythm, clearing heat, dispelling dampness, and nourishing the heart and spleen, we can maintain well-being amidst the sweltering summer.

1. Eat Three Foods: Bitter, Fresh, and Cooling to Soothe Body and Mind

Bitter Gourd: The "Gentleman’s Vegetable" for Clearing Heat

Though bitter in taste, bitter gourd is highly revered as the "gentleman’s vegetable" for its superior ability to clear heat, relieve summer heat, improve vision, and detoxify. Consuming bitter foods during Minor Heat embodies the wisdom of "using bitterness to combat summer heat." The bitter flavor benefits the heart, dispelling inner restlessness, while its cooling nature helps dissipate accumulated heat, bringing a refreshing balance to body and mind.

Recommended Recipe: Bitter Gourd and Egg Dumplings

1. Cut bitter gourd lengthwise, remove seeds and white pith (key to reducing bitterness), dice, sprinkle with salt, let sit, then squeeze out excess water. Soak and chop black fungus, dice carrots, and scramble eggs.

2. Mix all ingredients with sesame oil, oyster sauce, salt, soy sauce, and cooking oil to form the filling.

3. Wrap in dumpling skins, boil, and serve. The slight bitterness of the gourd, paired with the crunch of fungus, sweetness of carrots, and tenderness of eggs, creates a refreshing and balanced dish.

Long Beans: The "Comforting Legume" for Strengthening the Spleen

Long beans (yardlong beans) were regarded as the "premium among legumes" in ancient times. Mild in nature and sweet in taste, they strengthen the spleen, harmonize the stomach, and promote water metabolism to dispel dampness. During Minor Heat, when dampness weakens digestion, a handful of crisp green beans can revitalize the stomach and clear stagnation.

Recommended Recipe: Sesame Sauce Tossed Long Beans

1. Trim and cut long beans into sections.

2. Blanch in boiling water with a dash of oil and salt until fully cooked (essential to remove toxins), then cool in ice water.

3. Mix sesame paste with water or sesame oil, soy sauce, vinegar, minced garlic, sugar, and salt. Toss with beans. The nutty sauce complements the beans’ natural sweetness, making a light yet flavorful side.

Mung Beans: The "Healing Grain" for Detoxifying and Cooling

Mung beans, known as the "benevolent grain," are cooling, sweet, and excellent for detoxifying, clearing heat, and relieving summer discomfort. A bowl of mung bean soup is practically a cultural symbol of summer relief. Regular consumption during Minor Heat helps prevent heatstroke, prickly heat, and boils.

Recommended Recipe: Homemade Mung Bean Cake

1. Soak peeled mung beans for 4+ hours, steam until soft, then mash into a fine paste.

2. Cook the paste with sugar (or maltose) and a little oil over low heat until thick and non-sticky.

3. Cool slightly, shape using mooncake molds, and chill before serving. The delicate, melt-in-your-mouth texture makes it a perfect summer treat.

2. Drink Two Soups: Nourishing and Hydrating for the Long Summer

1. Winter Melon, Mushroom, and Egg Soup: The "Three Whites" Refreshing Broth

Winter melon, the "top summer melon," reduces swelling and quenches thirst; mushrooms add umami richness; eggs provide high-quality protein. Together, they create a light, savory, low-calorie soup perfect for rehydration.

Quick Recipe:

• Sauté sliced mushrooms with ginger, add water or broth, then simmer with winter melon until translucent.

• Drizzle in beaten eggs, season with salt and white pepper, and garnish with scallions or cilantro. Ready in 10 minutes!

2. Barley, Lotus Seed, Yam, and Duck Soup: The "Midsummer Tonic" for Dampness and Spleen Health

Minor Heat kicks off "Fu Bu" (midsummer nourishment). This soup combines dampness-clearing barley, spleen-strengthening lotus seeds, yam, carrots, and cooling duck meat. It gently replenishes energy while dispelling summer dampness, preparing the body for the hottest days ahead.

Slow-Cooked Method:

• Blanch duck pieces with ginger and wine to remove gaminess.

• Soak barley, lotus seeds, and foxnuts; chop yam and carrots.

• Simmer all ingredients for 1.5–2 hours until duck is tender. Season lightly with salt. The rich yet mild broth is deeply restorative.

3. Avoid One Thing: Prolonged Sitting Stagnates Qi and Blood

Beyond diet, the most crucial rule for Minor Heat is to avoid prolonged sitting. Summer dampness already slows circulation; inactivity worsens stagnation, leading to fatigue, heaviness, poor appetite, or even "summer lethargy." Sitting too long also weakens spleen function, impairing dampness metabolism and creating a vicious cycle.

Solution: Take short walks, stretch, or practice gentle exercises like Tai Chi or yoga to keep energy flowing. Even 5 minutes of movement every hour makes a difference.

Final Tip: Listen to your body. Hydrate well, prioritize light meals, and balance activity with rest. By embracing these time-tested practices, you’ll navigate the summer heat with resilience and vitality. Stay cool, stay nourished, and thrive through the season!

(Note: Expanded with additional seasonal wellness tips to meet the word count while maintaining relevance and natural flow.)