Ever wondered how to stay healthy and resilient through the changing seasons? In Traditional Chinese Medicine (TCM), the secret lies in strengthening your spleen. Late summer, associated with the earth element, is the perfect time to focus on this vital organ to ensure you're ready to face the cooler months ahead.
In this comprehensive guide, we’ll explore why the spleen is so essential, how you can support it through healthy lifestyle choices, and which foods can help maintain its optimal function.
The Earth Element and Late Summer
Late summer is a unique period in TCM, associated with the earth element. This is a time of transition, a bridge between the energetic highs of summer and the introspective quiet of fall. The earth element governs the spleen and stomach, making it the ideal time to strengthen these organs.
Functions of the Spleen in TCM
In TCM, the spleen is responsible for transforming and transporting nutrients. It plays a critical role in digestion, energy production, and overall vitality. A strong spleen helps your body absorb nutrients efficiently and maintain a robust immune system. Now you are wondering, why is it that you've never really heard much about your Spleen from your Western physician? The reason is that the concept of the Spleen in TCM is much more than what we know about this little organ from a Western point of view. You can think of the entire first part of our digestive system, including the stomach, the upper part of the small intestine and even the pancreas.
Signs of a Weak Spleen
How do I know that my Spleen needs some support? A weak spleen can manifest in various ways, but common symptoms include fatigue, poor digestion, bloating, and a weakened immune system. Maybe you are working out but you still feel that your muscles lack tone and strength? Another very typical sign is the afternoon slump of energy, with cravings for sugar and caffeine.
What can I do to help?
Move your body
Engaging in regular, moderate exercise is crucial for spleen health. Activities like walking, yoga, and tai chi can stimulate your digestive system and improve blood circulation, supporting the spleen’s functions.
Take a deep breath
Chronic stress can weaken the spleen. Incorporate stress-reducing practices such as meditation, deep-breathing exercises, and acupuncture into your daily routine to keep your spleen strong.
Sleep sleep sleep
Quality sleep is essential for spleen health. Aim for 7-9 hours of restful sleep each night to allow your body to heal and regenerate, which supports overall spleen function.
How should I eat?
Warm and Cooked Foods
Ditch that ice water! In TCM, the spleen prefers warm and cooked foods. Raw and cold foods are difficult to digest, like throwing cold water onto a simmering pot on the stove. Try soups, stews, and steamed vegetables to nourish your spleen.
Whole Grains and Legumes
Whole grains like brown rice, oats, and barley, along with legumes such as lentils and chickpeas, are excellent for spleen health. They provide sustained energy and are easy to digest.
Go orange!
Root vegetables like sweet potatoes, carrots, pumpkins and beets are grounding and nourishing for the spleen. They support digestion and strengthen the body's core.
Hydration and the Spleen
Drink up (water that is)
Proper hydration is essential for spleen health. Water aids in digestion and helps the spleen transport nutrients throughout the body.
Herbal Teas for Spleen Support
Herbal teas like ginger, chamomile, and peppermint can aid digestion and support spleen health. These teas are warming and help to alleviate digestive discomfort.
Avoiding Excessive Liquids During Meals
Drinking too much liquid during meals can dilute digestive enzymes, burdening the spleen. Aim to drink fluids between meals instead of during them.
What should I eat?
Squashes and Pumpkins
Squashes and pumpkins are in season during late summer and are excellent for spleen health. They are easy to digest and provide essential vitamins and minerals.
Fresh Fruits
Fresh fruits like apples, pears, and grapes are beneficial for the spleen. They are hydrating and provide natural sugars that support energy levels.
Fermented Foods
Fermented foods like yogurt, kimchi, and sauerkraut can improve digestion and boost spleen health. They introduce beneficial bacteria to the gut, aiding in nutrient absorption.
Incorporating Mindful Eating Practices
Eating Slowly and Chewing Thoroughly
Chewing your food thoroughly and eating slowly can significantly aid digestion and support spleen health. It allows your body to properly break down food and absorb nutrients.
Regular Meal Times
Maintaining regular meal times helps regulate your digestive system. Try to eat at the same times each day to support spleen function and overall digestive health.
Portion Control
Overeating can burden the spleen. Practice portion control by eating smaller, more frequent meals to give your spleen a break and allow it to function optimally.
The Importance of Emotional Balance
Impact of Emotions on the Spleen
In TCM, emotions like worry and overthinking can weaken the spleen. Maintaining emotional balance is crucial for overall health and well-being.
Practicing Gratitude and Positivity
Practicing gratitude and maintaining a positive outlook can reduce stress and support spleen health. Simple practices like keeping a gratitude journal can make a significant difference.
Seeking Support When Needed
Don't hesitate to seek support from friends, family, or a mental health professional if you're feeling overwhelmed. Emotional support can significantly impact your spleen health and overall well-being.
Benefits of Acupuncture
We start by looking at your personal situation, any complaints you may have, and the goals you have for our session. Looking at your pulse, tongue and palpating specific points are additional tools I use to determine how to best balance your body's energy and improve spleen function.
Certain acupuncture points, such as Spleen 6 (SP6) and Stomach 36 (ST36), are particularly effective in supporting spleen health. Let me show you how you can stimulate these points yourself!
Summary and Next Steps
By focusing on strengthening your spleen during late summer, you’re setting yourself up for a healthier and more resilient fall and winter. Incorporate the healthy lifestyle choices and dietary recommendations outlined in this guide to support your spleen and overall well-being.
If you’re interested in personalized advice and treatments, consider booking a session:)
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