“日北至，日长之至，日影短至，故曰夏至。至者，极也。”夏至之名由此而来。夏至之后，阴气始生，阳气开始衰退。——《恪遵宪度抄本》
“The northernmost day, the longest day, the shortest day shadow, so it is the Summer Solstice.” After the Summer Solstice, yin qi begins to grow, and yang qi begins to decline. – Abide by the Constitution
夏至如何养生 Summer Solstice Nourishing
夏至养阳正当时 Summer Solstice is the best time to nourish yang qi
夏至是一年中阳气最旺盛的时节，与之相应的，此时人体阳气发泄，气血运行趋外，皮肤松弛，毛孔张开，阳气溢出体外，消耗过多则会使人体阳气处于内需状态。
Summer Solstice is the most vigorous time of the year for yang qi. Correspondingly, during this time, some will experience sagging skins and widen pores due to yang qi vents from the human body. When yang qi overflow from the body, excessive depletion of yang qi will make the body’s yang be in demand status.
夏至养生要注意保护阳气，适当吃些温性食物，忌大热食物，鸡肉煲汤最好，可加入些当归、大枣，既补气又补血，同时稍配些生姜、花椒等温性的调料以温补阳气。
It is important to pay attention to protecting the yang qi during Summer Solstice. It is appropriate to consume warm nature food and avoid hot nature food. Chicken soup is most suitable, adding Chinese Angelica and Red Dates in the soup can nourish qi and blood, at the same time, add some warm nature spices such as ginger and dried prickly ash to nourish yang.
注意：夏至炎热，人体排汗使体内水分大量流失，易使大脑供血不足，头痛头晕，需大量饮水。
Note: It is very hot during Summer Solstice, the human body perspiration causes dehydration in the body, and it is easy to cause insufficient blood supply to the brain, headache, and dizziness, it is important to drink a lot of water.
养阳重在 “养心” The key to nourishing the yang is to “Nourish the heart.”
夏至过后，温度高，湿度大，热扰心神，使人心烦易怒，坐卧不安。而此时，人体代谢加快，血液循环加快，相应心脏负担加重。《周易》理论认为：夏属火，对应五脏之心。因此，夏至后重在养心。
After the Summer Solstice, the temperature and humidity will rise, the heat disturbs the mind, which causes people to be upset, irritable, and restless. During this time, the human body’s metabolism and blood circulation speeds up, and the burden on the heart increases accordingly. The Theory of Zhouyi records: “Summer belongs to fire, corresponding to the heart of the five internal organs.” Therefore, after the Summer Solstice, the focus is on nourishing the heart.
俗话说：“心静自然凉”，因此，要善于调节，多静坐，排除心中杂念。
As the saying goes: “A calm heart keeps you cool.” Therefore, we need to be good at regulating our mind and heart; meditate often and get rid of distracting thoughts in the mind.
夏至后的饮食原则是“春夏养阳”，养阳重在“养心”，养心可以多喝牛奶，多吃豆制品、鸡肉、瘦肉等，还可多吃苦菜类蔬菜，如苦瓜、香菜等。
The dietary principle after Summer Solstice is “nourishing the heart.” You can drink milk, consume soy products, chicken, lean meat, etc., and consume bitter vegetables, such as bitter gourd and cilantro.
每日午睡半小时者比不睡者冠心病死亡率少30%，其原因与午睡时血压下降、心率减慢，与白天的血压高峰出现一段低谷有关。
Daily half an hour nap can help lower the risk of death from coronary heart disease by 30%. The reason is that naps could help lower blood pressure and heart rate, which is related to a trough of peak blood pressure during the day.
进入夏至，中午尽量午休，但时间不用太长，睡半个小时即可。在这个节气把“子午觉”睡好了，就是最好的保养方式。
It is recommended to take half an hour nap during lunch break when entering the Summer Solstice. Sleeping well in this solar term is the best way to our body maintenance.
气候炎热，人的消化功能弱，饮食宜清淡，多食杂粮、鲜蔬，不宜肥甘厚味，以免化热生风。冷食瓜果、冰饮不可过食，以免损伤脾胃。可以选择一些具有清淡滋阴功效的食物，例如香菇、蘑菇、平菇、银耳、虾、瘦肉、薏米、鸭肉、鲫鱼等。在强调饮食清补的同时，勿过咸、过甜，宜多吃具有祛暑益气、生津止渴的食物。
When the climate is hot, the digestive function of the human body is weak. Therefore, diet during hot climate should be light and it is important to consume whole grain and fresh vegetables, avoid fatty and sweet food. Do not overeat cold melons and fruits, iced drinks, as they could harm the spleen and stomach. You can choose foods that have nourishing yin effects, such as shiitake mushrooms, oyster mushrooms, white fungus, shrimp, lean meat, barley, etc. It is advisable to consume foods that can dispel heat and nourish qi, promote body fluids, and quench thirst.
“冬至饺子夏至面”，夏至吃面是很多地方的重要习俗。面条以粗粮面和杂面为宜，其中绿豆杂面、荞麦杂面最佳。
Eating noodles in Summer Solstice is an important custom in many places. It is suitable to eat mung bean noodles and buckwheat noodles.
这些疾病冬病夏治效果好（艾灸）
Summer treatment for winter diseases (Moxibustion)
- 老寒腿 Senile Foot Chilliness
关节骨性关节炎、滑膜炎等疾病，主要特点是怕凉，暖和了之后症状就会缓解。
Joint osteoarthritis, synovitis and other diseases are mainly characterized by cold temperature, and symptoms will be relieved after warming up.
- 慢性支气管炎 Chronic Bronchitis
主要以脾俞、膈俞还有肾俞这几个穴位为主。
The main points are pishu, geshu, and shenshu.
- 过敏性鼻炎 Allergic Rhinitis
穴位上大部分用肺俞、肾俞，也可以用一些足三里。
Feishu and Shenshu are mostly used for acupuncture points, and some Zusanli can also be used.
运动宜舒缓注意防晒 Soothing Exercise and Sun Protection
适当锻炼身体，时间最好选择天气较为凉爽的时候，场地可选择公园庭院等空气清新的地方。锻炼的项目以散步、打太极拳、做广播体操为好，不宜进行剧烈的运动。
It is best to exercise in the park with fresh air during cool weather. Walking and tai chi are most suitable and avoid strenuous exercise.
避免在强烈的阳光下暴晒，外出时应采取防晒措施要备有藿香正气水、清凉油等。
Avoid exposure of strong sunlight, take sun protection measures when going out.
夏至吃什么 Summer Solstice Dietary
1、冬瓜 Winter Gourd
夏季人们很容易倦怠，与天气炎热，人体大量出汗，钾元素随汗液排出有关。冬瓜含水量最为丰富，高达96%；钾元素含量也相当高，每100g含钾量为130mg，属典型的高钾低钠型蔬菜。不仅能补水，也能补钾，补充钾元素可以将体内多余的钠排出，保护心脏功能。
People are prone to fatigue in summer, which is related to the hot weather, the human body sweats a lot and potassium is excreted with sweat. Winter gourd has the most abundant water content, up to 96%, potassium content of 130mg per 100g, which is a typical high-potassium and low-sodium vegetable. Not only can it replenish water, but it can also replenish potassium. Supplementing potassium can excrete excess sodium in the body and protect heart function.
2、苦瓜 Bitter Gourd
中医有“夏吃瓜”“夏吃苦”之说，夏至后，有心火可适当吃一些苦瓜，能去暑热、增加食欲。就苦瓜本身而言，维生素C的含量为56毫克/100克，是丝瓜和南瓜的10倍以上，而且也是种高钾蔬菜。
In Chinese medicine, there is a saying “eat melon in summer” and “eat bitterness in summer”. After the Summer Solstice, it is suitable to consume bitter gourd to relieve heat and increase appetite. Bitter gourds contain content of vitamin C is 56mg per 100g, which is more than 10 times that of loofah and pumpkin, and it is also a high-potassium vegetable.
3、番茄 Tomato
有清热解毒、凉血平肝之效，酸味能起到敛汗、止泻、祛湿的作用，可以预防流汗过多而导致耗气伤阴，有助于健胃消食。
Tomato has the effects of clearing heat and detoxification, cooling blood, and calming the liver. The sour taste can restrain sweat, stop diarrhea, and dispel dampness. It can prevent excessive sweating and cause loss of qi and yin and help invigorate the stomach and digestion.
4、红豆 Red Bean
古代李时珍把红豆称作“心之谷”， 既能清心火，也能补心血，可谓消肿利尿、补血、强心、健脾样样都行。
In ancient times, Li Shizhen called red beans the “valley of the heart”, which not only clear the heart, but also replenish the blood.
夏至汤水推荐 Soup Recommendation
- 沙参玉竹瘦肉汤 Adenophora Polygonatum Lean Pork Soup
汤水功效：养阴润肺，生津止渴，清热消暑
Efficacy: Nourish yin and moisturize the lungs, nourish body fluid, and quench thirst, relieve summer heat
材料: 沙参4根，玉竹适量，瘦肉200克
Ingredients: 4 roots of Adenophora, polygonatum appropriate amount, lean pork 200 grams
做法: 瘦肉飞水，沙参和玉竹掰断后洗干净。加水800ml左右，大火隔水炖2小时，加盐调味即可。
Cooking Instruction: Wash lean pork, break off Adenophora and polygonatum. Add 800ml of water, simmer for 2 hours over high heat, and season with salt.
推荐食材: 德成行沙参，玉竹
Recommended Ingredients: TAK SHING HONG Adenophora, Polygonatum
- 花旗参石斛灵芝猪骨汤 Ginseng, Dendrobium and Pork Bone Soup
汤水功效：抗疲劳，提高抵抗力，阴虚火旺，口腔溃疡
Efficacy: Anti-fatigue, improve resistance, yin deficiency and oral ulcers
材料: 猪骨500克，石斛30克，灵芝20克，花旗参4克，蜜枣3个，枸杞适量。
Ingredients: 500 grams of pork bone, 30 grams of dendrobium, 20 grams of Ganoderma, 4 grams of American ginseng, 3 pieces sweet dates, and an appropriate amount of Goji berries.
做法: 先洗干净，然后泡1.5小时，再用泡的水炖2小时即可。
Cooking Instruction: Wash all ingredients first, then soak for 1.5 hours, simmer in soaked water for 2 hours.
推荐食材: 德成行石斛，蜜枣、枸杞、美国花旗参
Recommended Ingredients: TAK SHIG HONG Dendrobium, Sweet Dates, Goji Berries, American Ginseng.
- 苦瓜蚝鼓黄豆排骨汤 Bitter Gourd, Soybean and Pork Rib So
汤水功效：健脾益肾、清热祛湿、消暑解毒
Efficacy: Invigorate the spleen and kidney, clear away heat, and dampness, relieve heat and detox
材料: 苦瓜（或苦瓜干150克），蚝豉7-8只、猪骨500克、黄豆100克、生姜4片，蜜枣2粒。
Ingredients: Bitter Gourd (or 150 grams of dried bitter gourd), 7-8 oysters, 500 grams of pork bones, 100 grams of soybeans, 4 slices of ginger, 2 pieces of sweet dates.
做法: 排骨洗净斩小段，焯水飞沫；苦瓜洗净去瓤切块。然后，连同洗净的蚝豉、黄豆和姜枣置于锅内，加入清水3000毫升、白酒少许，用武火煮沸后改用文火熬1.5小时，精盐调味即可。
Cooking Instruction: Wash the ribs and cut into small sections, blanch ribs in water; wash bitter gourd to remove the flesh and cut into pieces. Then, put cleaned oyster, soybeans, ginger, and sweet dates in a pot, add 3000ml of water and a little rice wine, boil over high fire and simmer for 1.5 hours, and season with salt.
推荐食材: 德成行蚝豉、苦瓜干、黄豆、蜜枣
Recommended Ingredients: TAK SHING HONG oyster, dried bitter gourd, soybeans, sweet dates.
怎么样圈友们，清淡美味的夏至养生美食你学会了吗？赶紧学会露一手，还有小圈叨叨的那些夏至应该注意的事项~
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