Preserving health and energy in winter

Step 1
Try to go to bed early each night and wake up early to get a jump on your day. Aim for 8 hours of quality, undisturbed sleep. Try walking or stretching before you get in bed to get more sleep.

Step 2
Avoid unneeded stress in your life and complications that bring about negative emotion. They will drain you of your energy levels. This is not good as you naturally have less energy in the winter anyways.

Step 3
Eat more warming and nutritious foods in the winter like soups and hot, hearty meals. These foods are best for the winter months. Eat more fruits and vegetables as well.

Step 4
Drink more warming tea during the cold months. This will do wonders for your body and can help you prevent colds and sickness. It will also warm up your kidney and adrenal system which can have health benefits.

Step 5
Be sure to dress warmly and focus especially on warming your core. The core is the powerhouse of your body and keeping it warm will have extreme health and immunity benefits for your body.

http://www.spikenardandmyrrh.com/2012/05/tcm-dietary-advice-for-each-season.html 

Ways to see off that cough this winter

 

IN winter, coughing becomes rife and everyone is at risk, especially children.
A cough can have many root causes such as bacterial or virus infections, asthma, diabetes, air pollution, dry air, temperature difference or loud speaking, just to name a few.
We also know that frequent coughing is a symptom of the presence of a disease. As the classification of a cough is diverse (acute, chronic, dry, productive, day or night cough), the identification of the root cause is often a real challenge to doctors.

In the Western world, coughing is mostly treated with medication that will stop the symptoms quickly without even looking at the underlying causes.
Traditional Chinese medicine, however, examines the body in more detail.
In general, coughing is caused by the imbalance of the body's energy and the abnormal qi activity inside the lungs.

What is helpful is that in most cases coughing is not the only symptom of the patient at that time. Accompanying symptoms help TCM practitioners identify the part of the body where the coughing originates.
For example, if coughing is accompanied by nausea, the root cause will often be found in the liver.
Rib pain is also an indicator of the disease being located in the liver area.
If the patient needs to urinate while coughing, the kidneys are the root area.
And the symptoms of a common cold indicate the origin of the coughing in the lungs.

According to this in-depth analysis, TCM doctors tailor a specific combination of treatments to cure coughing which can include: acupuncture, herbal formulas and specific beneficial nutrition, such as honey, pear, mushrooms and licorice.
Oranges, tangerines and any chicken-based products should be avoided.

Many root causes can be healed by using these TCM treatments so that the patient's cough will be cured permanently.
In the long run, a good diet and a balanced lifestyle will support a healthy throat as well.

Congee for Autumn

 

WITH autumn coming, it's time to nourish the organs and keep them moist in the cool, dry season. Experts in traditional Chinese medicine suggest congee cooked with various ingredients, from chrysanthemum to chestnuts.

As the season changes and the temperature drops, the body must adjust, and digestive upsets, diarrhea and constipation are common. Foods that are easy to digest and easily absorbed are recommended.
Congee, a rice porridge or gruel made with lots of water, reinforces the digestive system and nourishes other organs. Since it's made with white rice that has been milled, it's quickly converted to energy. Whole grain brown rice with the hulls, though not as popular, is more nutritious and converts to energy more slowly, so there's no spike in sugar levels.

Zhang Zhongjing, a famous TCM doctor in the Han Dynasty (206BC-220AD), attached great importance to the medical benefit of congee in his "Treatise on Colds. Pathogenic and Miscellaneous Diseases." He suggested that eating some hot congee right after taking herbal decoctions like guizhi tang (Ramuli Cinnamomi Decoction) can help reinforce the medical function in promoting sweating and getting the pathogenic energies out together.
"Compendium of Materia Medica," one of the most extensive herbal classic by herbalist Li Shizhen in Ming Dynasty (1368-1644), recommends a big bowl of congee as the best breakfast in all seasons, as taking in grains in the way of congee can help fill the empty stomach tenderly but sufficiently.

Eating congee in the morning can help warm the stomach and nourish organs, providing energy for the day's work, says Qian Hai, professor of Shanghai University of TCM. Other ingredients are frequently added to restore the energy balance and treat weakness and specific conditions.

Ingredients commonly added in the fall include pears, turnips, sesame, white fungus, lily root and chrysanthemum; all are cooling (containing yin, or cold energy) and moistening.
The Yellow Emperor, the legendary founder of TCM and many elements of Chinese culture, is said to have invented congee more than 4,000 years ago by steaming rice and then boiling it. He did that after he invented the cooking pot.

Congee then became part of TCM food therapy. Many Chinese people make certain kinds of congee to achieve certain results and treat minor problems. There's a rhyme about congee that goes: "Add jujubes to congee for perfect skin, add lotus seeds for insomnia, add walnuts to strengthen kidneys and blacken hair, and add reed rhizome to relieve fever."
Congee provides both nutrition and medicine and is easily absorbed, making it a widely used reinforcing therapy for people with weak digestion.
Eating low-calorie congee regularly can decrease the risk of high blood pressure, heart disease and other cardiovascular problems, he says.
He recommends hot reinforcing congee in the morning and congee with different ingredients at night for insomnia.
It's not advised to eat congee three times daily, since it contains less energy than rice of the same weight.

After eating congee people feel full but quickly get hungry again.
Diabetics shouldn't eat too much white rice since it quickly raises the blood sugar.
Sweet cold congee, though tasty, is not recommended for the elderly, children and those suffering "pathogenic cold" (yin energy) problems. Too much cold congee undermines the digestive system.

Note: to have any medicinal effect, it must be eaten regularly.

http://www.spikenardandmyrrh.com/2012/05/tcm-dietary-advice-for-each-season.html 

Medical effects and benefits of tea

Worldwide, tea is consumed more than any other liquid except water. People of all ages have historically enjoyed the infusion from the Camellia Sinensis tree as a beverage as well as for its medicinal properties. Research has shown that tea does indeed have many health affecting qualities; and numerous publications extolling the benefits of tea have contributed to the tremendous growth in its consumption. Well known as a source for various nutrients and antioxidants, tea has gained even more popularity in modern times with claims of it's usefulness in fighting heart disease, cancer, obesity, tooth decay, nausea, and all manner of digestive disorders, stimulating the circulation of blood and maintaining the balance of incretion.

Green tea and its health benefits have been enjoyed by Asians for many centuries. From early times, green tea has been highly valued for its medicinal uses. Studies into the effects of green tea have progressed far in recent years, and scientific research is now confirming 4,000 years of folklore and medical practice in Asia, that green tea is a key element in achieving and maintaining good health. What Asians have know for centuries about drinking green tea can now benefit the entire world.

The health benefits of green tea are varied and wide-ranging. Because its chemical makeup gives positive affects to so many different bodily systems, it makes sense to use green tea to achieve those health benefits: antioxidant, cancer prevention, cholesterol reduction, blood pressure reduction, antibacterial and antiviral activity, reduction of blood sugar,.

Green tea, with its all-important chemical compounds, has also shown many other benefits and potential uses.

Preventing and hastening recovery from colds and flu.

Preventing bad breath (halitosis).

Aiding with the prevention and relief of type-two diabetes.

Blocking key receptors in producing allergic reactions.

Aiding Parkinson's disease sufferers.

Slowing the HIV infection process.

Maintains healthy fluid balance

Relieves fatigue and stress.

Boosting the immune function of skin cells.

Relieving and preventing arthritis.

Reducing the risk of stroke.

Preventing osteoporosis.

Reducing DNA damage in smokers.

Delaying the signs of ageing.

Improving bone structure.

Preventing dangerous blood-clotting.

Calorie burning - green tea is increasingly being used as part of a healthy diet, as it can play a role in controlling body weight and composition via the activation of thermo genesis, fat oxidation, or both. It works by increasing energy expenditure, and has thermogenic properties which promote fat burning.

Preventing autum ailments

 

Eating foods that promote moisture in the body on a daily basis is equally important.
As the cold weather arrives and the cool clear days depart, the season seems annoying enough without the late autumn dryness that often brings special health problems.
Sore throat, dry nasal passages, breathing problems, bad coughing, headaches, chapped lips, as well as constipation are among the problems associated with this season, according to Traditional Chinese Medicine (TCM).
It doesn't work, however, to eat nourishing food or to take any tonics as ways to get rid of such health problems at this time of year. That's simply because these problems are not caused inside human body, but outside.
Traditional Chinese Medicine holds that nature and man are one and as an integral part of nature, man is easily affected by changes in climate and weather. 
When the changes get too drastic in climate, human bodies become much more vulnerable to nasitis, gastritis, influenza, and so on. About 80% of people feel some kind of discomfort during this season.
As a common food medicine in the old country, water is always the most frequently mentioned cure. Not only doctors, but also grannies, nag about drinking more water every time you drop by.
And they have a good reason to do so. As the air dries in the transitional time from autumn to winter, the moisture in human body decreases. The reduced moisture in the upper respiratory tract and mouth can lead to coughing, increased phlegm, and bronchitis.
The lungs and the skin are the two organs that are most sensitive to the outside environment. When people inhale dry air and breathe out humid carbon dioxide, the body's moisture level falls. The skin also dries in the process.

Therefore, replenishing fluids by drinking enough water is especially important. This by no means includes drinking beverages.
The purpose is not just to supply more water to the body; instead, it's to nourish yin (cool energy), reduce dryness, and moisturize the body inside and out. In doing so, it gets easier to avoid the above-mentioned autumn diseases.
And, eating foods that promote moisture in the body on a daily basis is equally important. They don't have to be rare delicacies, of course. Below are some recommended foods that are both economical and effective in preventing autumn diseases.

Lotus root benefits the lung

Covered with a coat of mud from the lily pond, lotus roots scare away many potential consumers. But did you know that the coat of mud helps to keep the root fresh? Raw lotus roots are said to "clear" heat, while cooked ones can help purify blood and stimulate appetite. Lotus root is classified as a cooling food, thus they are extremely good for the lungs in this season.
Boiled juice from lotus root, ginger, pear, turnip, ginkgo, sugarcane, and honey is not only yummy but also of medicinal value. You are encouraged to hand make one container of such juice, keep it in a glass bottle, and drink it frequently. It helps dispel inner heat and reduce phlegm. Lotus root is classified as a cooling food, thus they are extremely good for the lungs in this season.
 

Garlic drives influenza away
Garlic has the most powerful fungicidal effectiveness in the natural world. Whenever you feel the attacks of an itchy throat and runny nose, it means that you are getting a cold and you better hurry to take some garlic before it's too late. Garlic will help you to kill the virus because of its abundant amount of antiviral elements, which can also act to strengthen immunity.
It's now the turning point from autumn to winter and therefore the active season for the flu. Adding garlic in your diet is thus necessary.

Tea eases gingivitis
Adding to its numerous benefits to human health, the latest research has discovered that tea is also good for our teeth and gums due to its abundance of fluorine as well as tea polyphenols. Therefore, it's suggested to drink some tea after a meal, or gargle with tea to strengthen the teeth. This is especially required as many people tend to suffer from gingivitis in drier climates. Moreover, the sugar released from tea leaves—the pectin together with saliva in the mouth—will stimulate chemical changes, which can help to enhance the self-cleaning ability of an oral cavity.

Cabbage curbs coughs
They might be cheap and humble looking, but, did you know cabbages can work miracles?
Cabbages are abundant in vitamin C. They are richer in vitamin C than the famous oranges. Thus, cabbages are very helpful in treating ulcers, certain cancers, depression, strengthening the immune system and fighting against cough and cold, healing wounds and damaged tissues, proper functioning of the nervous system, and helpful with symptoms of Alzheimer's disease.
Moreover, cabbages are quite rich in fiber, which can help retain water and forms the bulk of the food in the bowels. Therefore, cabbages are a good cure for constipation and related problems.
Now that you know what foods are good for the dry autumn, don't forget to stay warm!
 

Nipping winter ills in dog days of summer

Treating winter ailments such as respiratory problems during summer is common in traditional Chinese medicine. The most common way is fu tie or herbal application.
Strong sun and soaring summer heat declare the approach of the peak period for traditional Chinese medicine treatment of "winter ailments," such as asthma, bronchitis, arthritis and rheumatism.
San fu (three hot periods), or dog days, refers to the 30 hottest days in a year in the lunar calendar, from July 14 to August 22 this year.

It is believed that in this period the yang (hot energy) in the universe reaches its peak, while the yin (cold energy) is at its lowest ebb. The same is believed to be true for the energy in the human body.
In TCM, these 30 days are the optimal time to nourish yang energy for winter, thus preventing or easing chronic ailments that are related to invasions of "pathogenic cold" in winter. These ailments include respiratory problems, arthritis, rheumatism and cold-related stomach problems.

Treatments are mostly herbal packs placed directly on the skin as well as moxibustion. Because of the heat, pores are open in summer and thus it's easier for the body to absorb the herbal essence that goes into energy channels to targeted organs or systems.
People take several treatments in the dog days and doctors emphasize that they must get treatment for at last three consecutive summers. This helps rebalance energy and dramatically improve health in winter.
Treating winter ailments in summer is based on the TCM theory of the correspondence between human beings and the universe. Seasonal changes directly influence the energy balance within the human body. The yang energy in the body increases and inhibits pathogenic cold, and yang energy peaks in summer's dog days.

"Cold-expelling" herbal therapies applied now can help store up yang energy, thus helping prevent relapses in the winter.

Winter ailments, as the name suggests, are problems or illness that occur or worsen in winter. They are usually caused by "invasion of pathogenic cold energy" and patients are usually suffering insufficient yang energy at the same time.
Treating winter ailments in cold winter is just like trying to dry wet clothes on a rainy day, but it's much easier when there's a lot of yang energy in the body and the universe.
The most common treatment is fu tie or herbal application.
Here are some of the common winter ailments that are treated in summer:
Respiratory ailments (such as asthma, bronchitis)

"Herbal cakes" are placed on the acupuncture points on the back, covered by a plaster containing a positive electric current. The patient puts his or her left hand on another plaster with a negative current.
The electricity helps the medicine pass through energy channels more quickly. Patients will feel as though ants marching through the energy channels and the skin turns red after a 20-minute treatment.
The treatment should be administered five times during the 30 dog days.
The herbs for respiratory ailments are generally xi xin (Manchurian wild ginger), bai jie zi (white mustard seed), gan sui (euphorbia) root and yan hu suo (corydalis root).Similar therapies involving other herbs are used to treat other ailments.

Pain problems (such as rheumatism)
Though the major treatment to relieve rheumatism is medicine soup, which dispels pathogenic damp and cold in joints, herbal applications are more popular because they work instantly and relieve pain.

The most commonly used acupuncture points for rheumatism are shen shu in the lower back, hua tuo jia ji xue (a series of acupuncture points on both sides of the spine) and a shi xue (any pain-sensitive point).
The most common ways to apply herbal medicine are by herbal injection, herbal moxibustion and herbal injection.
Liquefied herbs to stimulate energy and blood while relieving pain are injected directly into acupuncture points.
Herbal moxibustion involves both moxibustion and external application of herbs.
Ready-made herbal plaster are available in markets for home use, but freshly prepared and individually prescribed plasters are recommended by doctors. Plasters are made with herbs that dispel damp, warm energy meridians, stimulate blood and energy and relieve pain. They are placed on acupuncture points and warmed for 20 minutes.
For parts of the body, like fingers or toes, doctors recommend soaking affected areas in an herbal solution for 20 minutes.

http://www.spikenardandmyrrh.com/2012/05/tcm-dietary-advice-for-each-season.html 

Eating right to store energy for winter

 

Sesames (left), longan (left below) and black beans (below) are highly recommended foods in winter.

WHEN Xiao Xue (light snow) starts, the weather should get colder, according to the Chinese tradition.
To protect yourself against the cold weather, TCM doctors recommend foods with relatively high calories to preserve yang ("hot") energy. Black foods that reinforce kidney (where energy is stored) are highly recommended.

Xiao Xue, one of the 24 solar terms, indicates the start of snow falling in the country. The temperature will continue dropping although there may not be much snow in the lower reaches of the Yangtze River region that includes Shanghai.
Xiao Xue usually lasts from November 22 or 23 to December 7 or 8.

During this period Chinese farmers will prepare cold-proofing measures for the plants and start making preserved ham. Traditional Chinese medicine doctors also recommend people wear warmer clothes to preserve body heat.
Meanwhile, nutritious yang-reinforcing food can help warm the body up from inside.
Eating high-calorie foods is recommended in the season for energy storage. High-quality protein is always necessary, while glucose and fat should not be completely skipped.

Lean pork, eggs, fish, dairy products, beans and other foods rich in carbohydrates and fat content are all good choices in winter.
Foods with strong yang energy include mutton, jujube and longan. Still, doctors warn against eating too much to prevent breaking the energy balance and causing pathogenic heat related problems like ulcers, a sore throat or dry lips.

Adding some "cold" (yin) foods in the "warm" (yang) foods is ideal. For example, add some "cold" turnip or lotus leaves to mutton stew to create a mild "warm-reinforcing" dish. Eating "cool" foods like celery, cabbage and lily's root also helps.
Kidneys play an important role in storing energy in winter. Black foods are highly recommended in the season, according to the theory of the five elements - fire, wood, earth, metal and water.
Both kidneys and the color black belong to the water element, which corresponds with winter.

Sesame,  mushrooms, black beans, fungus, kelp, soft-shell turtle and longan are all on the list of good winter foods.
 

The Principle of Harmony Between Food and the Weather

 

The principle of harmony between food and the weather is based on practical experience. It may seem to contradict principles stated elsewhere but the fact remains: food and the four seasons have different impact on the human body. Food becomes part of the body after being consumed but the four seasons (that is the environmental factor) always impacts externally on the body. 

The TCM dietary philosophy suggests that you embrace your native foods in addition to eating locally-grown foods and those in season.  Foods are too often chemically treated instead of being grown naturally are unhealthy. Natural, home-grown and chemical-free products are most nutritious.

Winter foods: Chinese dates, black fungus and walnuts.

 

Winter is cold; and many living things slow down to save energy while some animals hibernate. It is the time when yang qi becomes latent and yin qi dominates. It's the season when man conserves energy and builds strength as a prelude to spring. People now have hearty appetites and a lower metabolic rate, enabling absorbed nutrients to be stored more easily. 

Appropriate greasy food should be consumed in order to retain warmth. According to the five elements theory in TCM, winter corresponds to the kidneys which are highly active in winter and its astringent properties have an active storage function that help save energy. 

It is advisable to eat more food with bitter flavors and reduce salty flavors, in order to reduce the work load of the kidneys. Since eating too much hard, glutinous, uncooked and frozen food damage the spleen and stomach, they should be taken in moderation. Examples of suitable foods include; mutton, goose, duck, Chinese yam, glutinous rice, dates, eggs, longan flesh, black fungus, leek and nuts.

Autumn foods: pineapple, pear and white fungus.

Things begin to fall and mature in autumn; yin qi starts to predominate and yang qi begins to wane. The weather is dry which, according to TCM, mostly affects the lungs. It is advisable to eat more food with sour flavors and reduce pungent flavors. 

Sour flavors are cool in energy, and tend to move downward, it benefits the lungs' functioning. Some people become lacking in yin fluid, experience dryness in the mouth and throat, rough skin, nasal bleeding, hair loss, and occasionally, even constipation. 

Therefore glossy foods can act as lubriciant and promote body fluid production, examples of such foods include sesame, honey, dairy products, pineapple, pear, loquat fruit, sugar cane, lily, banana and white fungus. All these moisturize internal dryness caused by lack of body fluid, and restore normal functioning of the lungs.

Summer foods: tomato, wax gourd and lotus root.

 

Summer is hot and rainy and the summer heat causes plants to grow fast. People perspire and the body's qi and blood become relatively more vigorous than in other seasons. The metabolic rate peaks during this season with excessive yang tending to flow out or surmounting yin internally. In order to maintain good health, it is important to restore and maintain normal levels of yang. It is advisable to eat more foods with pungent flavors and reduce bitter flavors which are hot in energy and tend to move outward, it also helps to depress the hyper-functioning of the heart. 

The daily diet should contain more vegetables and fruit so as to stimulate the appetite and provide adequate fluids. One should avoid eating too much greasy and sweet foods.

 Exogenous pathogens like summer heat and dampness evils are common during this season making people sweaty, thirsty, irritable, tired, lacking an appetite, and experiencing heaviness in the forehead and limbs. If you experience the above symptoms, the following foods are helpful when added to the diet: bitter gourd, watermelon, peach, strawberry, tomato, mung bean, cucumber, wax gourd, pumpkin, ginger, lotus root, lotus seed, job's tears, and Chinese yam.

Spring foods: Chinese yam, bamboo shoot and mushrooms

 

 According to TCM, spring is when living things begin to grow and yang qi starts to predominate. In this season, exogenous pathogens such as wind evil makes individuals susceptible to flu, pneumonia, or a relapse of chronic diseases. It is advisable to reduce intake of sour flavors and increase sweet flavors. Sweet flavors are warm in energy and tend to move upward, thus enhancing protection from wind evil invasion. This facilitates the liver to regulate the flowing and spreading movement which improves yang qi distribution. Besides, uncooked, frozen and glutinous foods should be taken in moderation since these are harmful to the spleen and stomach if consumed in large amounts. Examples of recommended foods include spinach, celery, onion, lettuce, leaf mustard, chinese yam, wheat, dates, peanuts, onions, cilantro, bamboo shoot and mushrooms.

Recipe: Lily and lotus seed soup - Food for Autumn

Benefits: Nourishes heart, spleen and stomach; soothes nerves.

Ingredients: 

Dried lily (100g)

 dried lotus seeds (75g)

 rock sugar to sweeten (75g)

Method:

 1. Wash ingredients, soak lily in water overnight, soak lotus seeds in water for four hours.

2. Combine in a saucepan with water, bring to a boil, add sugar and simmer for 40 minutes.

Recipe: Green pepper and bean curd - Food for Autumn

 

Benefits: Reinforces energy, promotes fluids, nourishes organs and dispels pathogenic heat. Treats loss of appetite.

Ingredients: 

Box of bean curd

three green peppers

 parsley (10g)

 salt

sesame oil

Method:

1. Blanch bean curd, drain it and cut it into cubes.

2. Blanch green peppers, drain, chop.

3. Chop parsley.

4. Combine ingredients with sesame oil and salt.

Recipe: Sesame spinach - Food for autumn

Benefits: Aids liver and kidneys, moistens organs.

Ingredients: 

Spinach (500g)

cooked sesame (15g)

 salt

sesame oil

Method:

 1. Wash spinach, place it briefly in boiling water (blanching).

2. Pull it out, drain and cool.

3. Add salt, sesame and sesame oil.

Healthy diet in early autumn

 

August 8 is the Beginning of Autumn, or Liqiu, in China's 24 solar terms. After Liqiu, the temperature will begin to fall gradually. In early autumn, when

the weather is still hot in the daytime but cool at night, a healthy diet should include ingredients like pumpkin or lotus seeds which are nourishing.
Pumpkin It is always dry in autumn. Many people's lips and skin are dry and chapped. β-carotene in pumpkins can be changed into vitamin A, and pumpkins
contain vitamin E. These two kinds of vitamins can improve our body's dry condition. Also, in traditional Chinese medical science, pumpkin is considered good
for the stomach and spleen. 

http://www.spikenardandmyrrh.com/2012/05/tcm-dietary-advice-for-each-season.html 

For a healthy autumn: Sleep more, drink more water and stay warm

Chu Shu (end of the heat, the 14th of the 24 solar terms) marked the end of summer. Now the strong yang energy in the universe is beginning to fade.
TCM recommends getting one more hour of sleep, drinking more water and eating moistening foods to maintain health and keep your body's energy in sync with cosmic energy.

Chu Shu on the Chinese lunar calendar usually falls around August 23. Temperatures usually remain high for around 18 days before it starts to cool off south of the Yangtze River, according to Qing Jia Lu by Gu Tieqing in the Qing Dynasty (1644-1911). The book describes the culture and customs in Suzhou, Jiangsu Province, and nearby areas.

At this time of year, the yang energy in the universe begins to descend from its peak while yin energy starts to grow. Accordingly, the yang energy in the human body also starts to decline. Thus, at least another hour of sleep is recommended.
Though ancient Chinese wisdom calls for taking a nap whenever you feel sleepy after Chu Shu, in these times it's not possible to just nod off when you feel like it. A nap of up to an hour at midday is recommended, if you can manage.
Getting good quality sleep at zi (11pm-1am) and wu (11am-1pm) is important for health.

The yin and yang energy in the human body will shift along with energy changes in the universe.
Yang begins to dominate in zi while yin starts to dominate in wu, so deep sleep is important.
Regular physical exercise can help relieve fatigue in this season. Keeping plants in your room can improve oxygen content and relieve fatigue. Bracken, balata and asparagus fern are recommended.

The end of summer also means that "pathogenic dryness" is increasing in the universe and can invade the body, consuming fluid and causing dry skin, itchy throat and other problems.
Drink lots of water, not just when you're thirsty. It's recommended to drink an additional 1,500ml of water a day.

TCM also recommends eating foods that moisten the system and nourish yin energy, such as white fungus, turnip, sesame, walnuts, lily, apples and pears. Sour foods like hawthorn are recommended.
Though temperatures may still be hot, extremely "cold," yin-energy foods like watermelon and bitter cucumber are not recommended because they can damage the declining internal yang energy.

Wear warmer clothes when you go out at night to protect your yang energy. Close doors and windows to avoid drafts and make sure your tummy is covered and warm to protect against pathogenic energies.

Additional Reading:
 http://www.spikenardandmyrrh.com/2012/04/summer-feasting-according-to-tcm.html