夏日悠长，成长不辍。每一段美好的暑期时光，都是孩子蜕变成长的契机。告别枯燥的居家假期，挣脱书本的局限视野，我们重磅推出2026暑期精品夏令营！本次夏令营以实践赋能、品格塑造、视野拓展、能力提升为核心，为青少年打造专属成长舞台。

“昼晷已云极，宵漏自此长”，夏至作为二十四节气中阳气最盛的时节，天地间暑热蒸腾、湿气渐重，人体易出现心烦失眠、口干口苦、肠胃不适等 “暑湿困扰”。中医认为，夏至养生核心在于 “清热解暑、健脾祛湿、顾护阴液”，顺应“阳盛于外而阴伏于内”的节气特点，方能安然度夏。

饮食调理上，应遵循“清补”原则，忌辛辣燥热、油腻厚味。可多食绿豆、冬瓜、苦瓜等清热利湿之品，搭配荷叶、莲子、薏米煮水代茶，既能消暑热又能健脾祛湿；适当食用西瓜、甜瓜等时令瓜果补充津液，但需注意冰镇瓜果易损伤脾胃阳气，不宜过量。中医经典《黄帝内经》强调“春夏养阳”，夏至虽热，仍建议晨起喝一杯温盐水，晚餐搭配小米粥、山药等健脾食材，避免寒凉饮食累积损伤运化功能。

起居方面，需顺应“昼长夜短”的自然节律，做到“夜卧早起，无厌于日”。中午 11:00至13:00 是心经当令之时，此时小憩15至30分钟，可很好地“养心”，缓解暑热带来的烦躁与疲劳。室内降温不宜过度，空调温度建议保持在 25至27℃，避免直吹导致寒湿入侵，引发关节酸痛或感冒。同时，保持室内通风透气，有助于驱散湿热之气，减少蚊虫滋生。

运动应选择清晨或傍晚凉爽时段，避免烈日下剧烈活动。推荐散步、慢跑、太极拳等舒缓运动，既能促进气血流通，又不会过度耗伤阴液。运动后出汗较多，不宜立即用冷水冲澡，可先用干毛巾擦干汗水，待身体恢复常温后再温水洗浴，防止寒湿之气侵入肌肤经络。运动后补水建议少量多次，可饮用淡盐水或绿豆汤，避免一次性大量饮用冰水。

情志调节同样关键，夏至阳气过盛易导致“心火旺盛”，出现心烦易怒、焦虑失眠等情况。可通过听舒缓的音乐、练习冥想、养花种草等方式平复心绪，也可在傍晚到公园、河畔等阴凉处散步，感受自然气息，缓解暑热带来的烦躁情绪。保持心情舒畅，肝气条达，则脾胃运化正常，气血调和，能有效减少暑湿相关不适。          

夏至时节，阳极之至，阴气始生，养生需把握“清热不寒凉、祛湿不伤阴”的原则，从饮食、起居、运动、情志多方面顺应节气变化，方能养护身心，为下半年的健康打下良好基础。                                                   

注明：文中图片均由AI生成，无任何知识产权争议。

The sun's zenith reaches its peak, and the night's hours grow longer. As the summer solstice marks the zenith of yang energy among the twenty-four solar terms, the world is enveloped in sweltering heat and mounting humidity. Humans often experience summer-dampness afflictions such as restlessness, insomnia, dry mouth with a bitter taste, and gastrointestinal discomfort. Traditional Chinese medicine holds that the core of summer solstice wellness lies in “clearing heat and dispelling summer heat, strengthening the spleen and eliminating dampness, and nurturing yin fluids.” Only by aligning with the seasonal characteristic of “yang energy thriving externally while yin energy remains latent internally” can one navigate the summer season with ease.

In dietary regulation, adhere to the principle of “light nourishment,” avoiding pungent, spicy, greasy, and rich foods. Increase intake of heat-clearing and dampness-draining foods like mung beans, winter melon, and bitter melon. Prepare a tea substitute by boiling lotus leaves, lotus seeds, and Job's tears together—this both dispels summer heat and strengthens the spleen while eliminating dampness. Seasonal fruits like watermelon and cantaloupe may be consumed in moderation to replenish body fluids, but note that chilled fruits can impair spleen-stomach yang energy and should not be overindulged. The classical text Huangdi Neijing emphasizes “nourishing yang in spring and summer.” Despite summer heat, it is recommended to drink a cup of warm salt water upon waking and pair dinner with spleen-strengthening foods like millet porridge or Chinese yam. Avoid accumulating damage to digestive functions through cold or raw foods.

In daily routines, align with the natural rhythm of “longer days and shorter nights,” ensuring “sleeping late at night and rising early, embracing the sunlight.” Between 11:00 AM and 1:00 PM, when the Heart Meridian is most active, a 15- to 30-minute nap can effectively “nourish the heart,” alleviating summer heat-induced irritability and fatigue. Indoor cooling should not be excessive. Maintain air conditioning temperatures between 25-27°C (77-81°F) to avoid direct drafts that may introduce cold dampness, leading to joint aches or colds. Simultaneously, ensure adequate ventilation to disperse damp-heat and reduce mosquito breeding.

Exercise should be scheduled during cooler periods like early morning or evening, avoiding strenuous activity under intense sunlight. Gentle activities such as walking, jogging, or Tai Chi are recommended, as they promote blood circulation without excessively depleting bodily fluids. After sweating heavily during exercise, avoid immediate cold showers. Instead, dry off with a towel and wait until body temperature stabilizes before taking a warm bath to prevent cold dampness from entering the skin and meridians. For post-exercise hydration, drink small amounts frequently. Opt for lightly salted water or mung bean soup, and avoid consuming large quantities of ice water at once.

Emotional regulation is equally crucial. Excessive yang energy during the summer solstice can lead to “excessive heart fire,” manifesting as irritability, anger, anxiety, and insomnia. Calming the mind can be achieved through listening to soothing music, practicing meditation, or tending to plants. Evening strolls in shaded areas like parks or riversides allow one to immerse in nature's essence, alleviating the restlessness brought by summer heat. Maintaining a cheerful disposition ensures smooth liver qi flow, which in turn supports normal spleen and stomach function and harmonizes qi and blood. This effectively reduces summer-dampness-related discomforts.

At the summer solstice, yang energy peaks while yin begins to emerge. Health preservation should adhere to the principle of “clearing heat without excessive cooling, dispelling dampness without harming yin.” By aligning diet, daily routines, exercise, and emotional regulation with seasonal shifts, one can nurture both body and mind, laying a solid foundation for health in the coming months.

Note: All images in this article are AI-generated and do not involve any intellectual property disputes.