小满Xiaoman (literally "Lesser Fullness") falls on May 21st this year and marks a turning point where yang energy rises, temperatures become noticeably warmer, and rainfall increases. Grains in the fields begin to fill but are not yet ripe — symbolizing growth that’s not yet complete.
This seasonal transition can impact the body's internal balance. According to Traditional Chinese Medicine (TCM), dampness and heat accumulate during this time, which may stress the spleen and digestive system, influence emotions, and trigger skin or inflammatory conditions.
1. Dietary & Nutritional Guidance
✅ What to Eat:
- Light, hydrating, and mildly cooling foods help balance internal heat and drain dampness:
- Grains & legumes: coix seed (Job’s tears), adzuki beans, mung beans, barley
- Vegetables: bitter melon, cucumber, winter melon, zucchini
- Fruits: watermelon, loquat, mulberries, cherries (in moderation)
- Herbs: mint, chrysanthemum, honeysuckle (often consumed as tea)
❌ What to Limit:
- Greasy, fried, spicy, and sweet foods: These increase internal heat and burden the digestive system.
- Cold/raw foods in excess: Though cooling, they can weaken the spleen if overconsumed, leading to bloating, fatigue, or poor digestion.
TCM Tip: “Nourish the spleen and clear dampness before summer heat peaks.”
2. Emotional and Mental Health
- With yang rising, people may experience more irritability, restlessness, or anxiety.
- Practice emotional regulation by:
- Taking quiet walks in nature
- Journaling or mindful breathing
- Practicing Tai Chi or Qigong
- Reducing screen time before bed
- TCM connection: The heart and liver energies begin to dominate — both closely related to emotional regulation and blood circulation.
3. Sleep and Daily Rhythms
- Try to wake early with the sunrise and rest slightly later in the evening (but not too late).
- A short midday rest or nap can help replenish energy as temperatures rise.
- Keep your bedroom well-ventilated to prevent heat buildup during sleep.
4. Exercise and Movement
- Favor gentle movement and avoid excessive sweating:
- Morning walks, light jogging, yoga, or swimming
- Avoid intense midday exercise when the sun is strongest.
- Incorporate stretches that stimulate digestion and circulation, especially around the spleen and stomach meridians.
5. Protection from Dampness
- Avoid walking barefoot on cold, wet surfaces.
- Don’t wear damp clothing or sit directly on the ground.
- Keep your living environment dry and well-aired to prevent mold and mildew buildup, which can worsen internal damp conditions.
6. Herbal & TCM Recommendations
- Consider gentle teas or decoctions that:
- Clear heat (e.g., chrysanthemum, honeysuckle)
- Support spleen qi (e.g., ginseng, astragalus)
- Drain dampness (e.g., poria, coix seed)