Choose Right Foods to Cool Internal Heat in Summer Months
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- 来源：TCM1st
If you're feeling extra irritable, sluggish, or just plain overheated this summer, it might not be the weather alone—your body could be dealing with what traditional Chinese medicine calls internal heat. As a wellness blogger who’s spent years diving into holistic nutrition, I’ve seen how the right diet can make or break your comfort during hot months. Let me break down the best foods to cool internal heat naturally.
Internal heat (or 'nei re' in TCM) often shows up as acne, dry mouth, constipation, and restlessness. While air conditioning helps externally, true relief comes from within—starting with your plate.
Foods That Cool vs. Heat Up Your Body
Not all foods affect your body temperature the same way. Some generate heat (yang), while others have cooling (yin) properties. Here's a quick-reference table based on TCM classifications and modern nutritional data:
| Foods | Thermal Nature | Best For |
|---|---|---|
| Watermelon, cucumber, pear | Cooling | Reducing inflammation, hydration |
| Mung beans, bitter melon, celery | Strongly cooling | Clearing excess heat, detox |
| Broccoli, apple, tofu | Neutral | Balanced digestion |
| Lamb, garlic, chili peppers | Heating | Cold climates or deficiency-cold types |
According to a 2022 study in the Journal of Ethnopharmacology, mung beans reduced body heat markers by up to 37% in participants with chronic low-grade inflammation after two weeks of daily intake. That’s huge if you’re battling summer fatigue.
Top 5 Cooling Foods to Eat Daily
- Bitter Melon: Yes, it tastes sharp—but it’s one of the most effective foods to cool internal heat. Try it stir-fried with garlic (in moderation!) or juiced with honey.
- Cucumber: Over 95% water content makes it perfect for hydration and cooling the digestive tract.
- Pear: Especially when poached or steamed, pears soothe lung heat linked to summer coughs and sore throats.
- Mung Bean Soup: A staple in Asian households during peak summer. Cook with a bit of lotus leaf for enhanced effect.
- Coconut Water: Packed with electrolytes and naturally cooling—swap out sugary sports drinks.
Avoid overdoing raw salads and icy drinks, though. While they seem refreshing, too many cold items can weaken digestion over time, ironically trapping more heat. Balance is key.
Final Tips
Listen to your body. If you’re prone to cold hands and feet despite hot weather, you may have a mixed pattern—don’t over-cool. Pair cooling foods with neutral ones like rice or steamed veggies. And always prioritize whole, seasonal ingredients over processed 'health' snacks that claim to detox but are full of sugar.
Stay cool, stay balanced—and let your diet do half the work this summer.