Seasonal Wellness Tips for Xiao Man - Lesser Fullness
Xiao Man is the eighth of 24 two-week solar terms of the ancient Chinese agricultural calendar. It begins between May 20th and May 22nd each year.
Xiao Man can be translated as "Lesser Fullness," and typically refers to overwintered cereal crops, whose grains are now beginning to fill out but are not quite ready to harvest. In nature, we can also observe summer fruits like cherries and plums beginning to swell on their branches.
The weather is becoming warmer and warmer, with days tending to be clear and sunny, although nighttime temperatures may still be relatively low.
It is truly beginning to feel like summer, and we must change our habits accordingly to stay healthy. Read on for my top wellbeing tips for Xiao Man.
Eat More Plants
According to the yangsheng tradition, summer is a time to eat light, plant-based meals, with a strong focus on fresh, seasonal fruit and vegetables.
Historically, this would most likely have been a practical consideration as animals are rearing their young at this time of year and, therefore, should not be killed. Meanwhile, fruit and vegetables are becoming more abundant.
Now, our bodies have evolved to need fewer calorie-dense foods like meat and dairy in the warmer months, and many of us naturally crave lighter dishes like salads and stir-fries.
Plant-based diets have many benefits, including a reduced risk of cardiovascular disease, diabetes, diverticular disease, and more.
However, these diets can result in a low intake of some micronutrients, such as vitamin B12, vitamin D, calcium, and iodine. Some plant proteins can also lack specific amino acids that are essential for human health.
Therefore, when reducing our intake of animal foods, it is crucial to eat a well-balanced diet rich in whole grains, legumes, nuts and seeds, fungi, and mineral-rich foods like seaweed and algae.
Feast on Fruit
As we transition into summer, more fruits are coming into season, and this is a great time to take advantage. Fruit is not only tasty and refreshing, but it is also packed with vitamins, minerals, and other beneficial compounds.
In Chinese medicine terms, most fruits are cooling and hydrating, making them ideal for summer consumption. Try to eat a wide variety of different fruits to maximise the benefits.
The one potential downside is that some fruits have a high sugar content, and while this is not generally an issue when fruit is eaten whole, drinking large amounts of fruit juice could cause some problems.
When fruit is juiced, its fibre content reduces drastically, while its sugar concentration increases. Therefore, eating whole fruit is considered more appropriate whenever possible.
Fresh fruit juice can be drunk in moderation, but ensure it is 100% juice and doesn't contain any hidden nasties!
Hydrate, Hydrate, Hydrate
As the weather gets warmer, we sweat more, meaning we need to pay more attention to staying hydrated.
If you are looking for something more exciting than plain old H2O, you could certainly enjoy the occasional fruit juice or herbal tea. But why not try infusing water with other flavours to add to its appeal and health benefits?
Some of my favourite things to infuse into water throughout the summer include:
Citrus Fruit
Lemon water is a classic, but other citrus fruits, such as limes, oranges, and grapefruit work just as well.
Although I do not typically recommend iced beverages, one fantastic life hack I learnt recently is cutting citrus fruit into pieces and freezing them, using the frozen chunks as an alternative to ice cubes on a really hot day. It's a great way to preserve excess fruit and stop it from going mouldy in the fruit bowl!
Citrus fruit is an excellent source of vitamin C, as well as flavonoids and terpenes with potential antioxidant and anti-inflammatory effects.
In Chinese medicine terms, citrus fruits are cooling with the functions of clearing heat and aiding qi circulation. Perfect for a hot summer day!
Cleavers
Cleavers (also known as goosegrass, sticky willy, and many other names) is a common plant that many people would consider a weed.
However, infusing its stems and leaves in water overnight results in a refreshing beverage with a flavour somewhat similar to cucumber water. They're at their best in the late spring and early summer, so make the most of them while they're around!
Cleavers have been traditionally used as a diuretic, astringent, and general tonic. Their extracts are rich in polysaccharides with antioxidant and immunomodulatory activity. They could also be useful as a remedy for skin infections when applied topically.
In Chinese medicine, this plant is considered cooling and could help to expel dampness and water retention due to its diuretic effects.
Fun fact - cleavers are distantly related to coffee! The leaves and stems do not contain caffeine, although some people do use the seeds to make a coffee substitute!
Mint
Mint tea is a classic summer beverage, but you can also infuse mint into cold water by scrunching up some leaves and stems and placing them in water overnight. The resulting beverage has a fresher flavour than mint tea, with fewer bitter notes.
There are various mint species with slightly different flavour profiles, but all tend to be good sources of flavonoids, terpenes, and polysaccharides.
Therefore, they have many potential benefits, including antioxidant, anti-inflammatory, antimicrobial, immunomodulating, and relaxing properties, to name a few.
In Chinese medicine terms, mint is cool and pungent to help clear wind-heat and aid qi circulation. Therefore, it could be a good choice for anyone suffering from summer colds or hay fever.
For more personalised seasonal wellbeing advice, you can book a holistic health coaching session via the contact page.
References
买雯婷 (2011) 第一养生药膳 - Tangmark Publishing and Distribution, Beijing
Leggett, D. (2005) Helping Ourselves (second edition) - Meridian Press, Totnes