Late‑Summer Reset: Digestive Health & Energy Tips from Traditional Chinese Medicine

Embracing the Fifth Season

In the cycle of the five elements, late summer occupies a unique space between the exuberant yang of summer and the inward turn of autumn. In Traditional Chinese Medicine (TCM), this short season corresponds to the Earth element—a time associated with the Spleen and Stomach, symbolizing nourishment, stability, and harvest. According to TCM practitioners, late summer is the ideal time to return to center and recharge, as it marks the point when yin and yang are in their most balanced state. The Spleen–Stomach pair transforms the food we eat into qi (vital energy) and blood, so paying attention to digestion at this time supports the whole body, from muscle tone to mental clarity.

During late summer, the days grow shorter yet still feel warm. Farmers harvest ripe fruits and vegetables, and we may instinctively crave hearty meals. In TCM, this is seen as a signal to nourish and stabilise ourselves. Earth energy is mothering, nurturing, and grounded. When we align with this rhythm by eating appropriately, slowing down, and cultivating mindfulness, we build reserves for the more yin seasons ahead.

How the Spleen and Stomach Support Whole‑Body Health

In TCM, each organ system encompasses not only physical functions but also emotional and energetic qualities. The Spleen and Stomach are considered the hub of digestion and transportation. Together, they extract nutrients from food and drink and distribute these to the rest of the body. A healthy Spleen produces abundant qi and blood, keeps the blood in the vessels (preventing bruising or prolapse), and supports clear thinking. The Stomach receives food and begins the breakdown process (it “rots and ripens” food), enabling the Spleen to transform it into usable energy.

When Earth energy is weak—often due to overwork, poor diet, or stress—TCM describes symptoms such as fatigue, muscle weakness, bloating, cravings for sweets, anxiety, or excessive worry. Because the Spleen governs muscles, weakness in this organ can manifest as heaviness in the limbs or difficulty building strength. Mentally, the Yi (the spirit associated with the Spleen) influences concentration; imbalances may lead to worry or rumination.

Seasonal Diet: Warming Foods and Digestive Harmony

One of the most essential principles of TCM nutrition is that food is medicine. Each food has a thermal nature (warm, hot, neutral, cool, cold) and flavor (sweet, sour, bitter, pungent, salty) that influences different organs. Late summer calls for warm, cooked foods that support the Spleen’s digestive fire. Raw or cold foods can dampen digestion and lead to bloating and fatigue. Warming spices such as ginger, cinnamon, fennel, coriander, and cardamom gently stimulate digestion and help resolve dampness, a concept referring to sluggishness or water retention. Conversely, greasy or very rich foods create dampness and should be limited.

Below is a simple late‑summer soup that incorporates warming spices and seasonal produce:

Late‑Summer Ginger‑Fennel Soup (serves 4)
• 1 tablespoon olive or sesame oil
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, finely sliced
• 1 teaspoon fennel seeds
• 4 carrots, chopped
• 2 cups butternut squash or sweet potato, cubed
• 4 cups vegetable or bone broth
• 1 tablespoon miso paste (optional, adds umami and supports digestion)
• Salt and pepper to taste
• Fresh cilantro or parsley, chopped

Directions: Heat oil in a soup pot. Sauté the garlic, ginger, and fennel seeds for 2–3 minutes, stirring occasionally. Add the carrots and squash, and cook until they have softened slightly. Pour in the broth, bring it to a boil, then reduce the heat and simmer for 20 minutes. Stir in the miso (if using) and season to taste. Purée the soup for a smoother texture, or leave it chunky for a rustic feel. Garnish with chopped herbs.

This recipe features warming spices and root vegetables that nourish the Spleen and support digestion. Miso is a fermented food rich in beneficial probiotics, which further supports gut health. You can vary the vegetables based on what’s available at your local farmers’ market.

Lifestyle Practices for Earth Season

1. Eat mindfully: Take time to sit down for meals, chew thoroughly, and savour your food. Avoid multitasking or eating on the run—rushed eating weakens the Spleen.
   
2. Establish routine: Earth thrives on stability. Create consistent mealtimes, bedtimes, and exercise schedules. Regularity supports digestion and endocrine balance.
   
3. Move gently: Moderate exercises, such as walking, qigong, or yin yoga, encourage the Spleen to transport qi through the muscles. Avoid overexertion, as it can deplete your energy reserves.
   
4. Cultivate mental clarity: Excessive worrying taxes the Spleen. Use journaling, meditation, or simply sitting quietly with a warm cup of tea to calm the mind.
   
5. Seek acupuncture tune‑ups: Acupuncture can harmonise the Spleen and Stomach, resolve dampness, and strengthen qi. Consider a seasonal treatment to reset your digestion and boost energy.
   

Foods to Limit During Late Summer

TCM recommends reducing foods that create dampness and phlegm, such as heavy dairy (e.g., ice cream), excessive refined sugar, fried foods, and excessive raw salads. Cold beverages (iced drinks) can weaken digestive fire. Instead, enjoy room-temperature or warm beverages, such as herbal teas (ginger, chamomile), and try lightly cooked salads and steamed vegetables.

Supporting Emotional Balance

Because late summer relates to the Earth element, emotions such as worry, pensiveness, and overthinking are common when the Spleen is out of balance. Simple practices to settle the mind include:

• Grounding exercises: Walk barefoot on grass or sand, or practice gentle tai chi. These activities draw energy down and stabilise your qi.
  
• Warm foot baths: Soaking feet in warm water with a handful of Epsom salt and a few drops of lavender oil relaxes the nervous system and warms the body.
  
• Gratitude journaling: Focusing on abundance and what you’ve harvested—both literally and metaphorically—builds Earth energy.
  

Summary

Late summer invites us to slow down, reflect on our experiences, and nourish ourselves deeply. In TCM, this season belongs to the Earth element, ruled by the Spleen and Stomach. Eating warm, cooked foods with aromatic spices, establishing supportive routines, and addressing worry help strengthen the Spleen, leading to better digestion, muscle tone, and mental clarity. By aligning with these principles, we cultivate resilience for the seasons ahead.