Digestive Problems in the Summer: Spleen-Yang Deficiency

The hotter the day, the colder your food gets. Ice cream. Ice water. Smoothies straight from the fridge. It feels like a lifesaver. Finally, some relief from the heat.
But your gut tells you otherwise.

Bloating. Heaviness. That feeling as if nothing is being digested anymore.
He talks to you. Every day.
After every meal.
But are you listening to him?

The ancient masters knew: „The spleen loves warmth. Whoever floods it with cold extinguishes the fire of digestion.“
In TCM, this has a name: Spleen-Yang Deficiency.

Your gut knows what your mind can't put into words. Listen to it.

Your gut knows what your mind can't put into words. LISTEN TO HIM.

🌾 The Spleen — Your Center, Your Strength

In Western medicine, the spleen is a small organ located in the upper left abdomen. It filters blood and stores immune cells, but is often overlooked. Many people think it isn't particularly important.

In TCM, it is the center of your existence.

The spleen—together with the stomach—forms the „center.“ And in TCM, the center is everything. It is the linchpin of your health.

What the spleen does:

It transforms. Everything you take in—food, drink, but also impressions, thoughts, and experiences—is transformed by the spleen into qi. Into life energy. Into what keeps you alive, what allows you to think, what moves you.

It transports it. After transformation, the spleen distributes the qi throughout the body. It lifts it upward—to the heart, the lungs, and the head. That is why TCM says, „The spleen lifts the clear.“

It holds. The spleen keeps the blood in the vessels. It holds the organs in place. It provides structure and stability.

Without a strong spleen: No energy, no mental clarity, no regular digestion.

🔥 The Spleen-Yang — the Fire of Transformation

The spleen functions using yang energy.

Yang is warmth. Movement. Activity. Transformation.

Think of it like a cooking pot: The stomach is the pot, and the spleen is the fire beneath it. Together, they „cook“ the food—they transform raw ingredients into something the body can use.

When the fire is strong: The food is completely transformed. You feel light after eating. You have energy. Your stomach feels calm.

When the fire is weak: The food remains undisturbed. It is not cooked, but ferments. This produces dampness and phlegm—the spleen’s two greatest enemies.

You may experience these symptoms: bloating, a feeling of fullness, fatigue after eating, mushy stools, and a feeling of heaviness.

Spleen-Yang Deficiency Meaning: The fire is too weak. The transformation is stalling. The center is collapsing.

❄️ Why summer puts extra strain on the spleen

The paradox: It is in the summer, of all times, that the spleen is at its weakest.

From the outside: moisture

In the summer, the humidity is often high. Sultry, oppressive days. The air feels sticky.

The spleen hates dampness. Dampness makes it sluggish, heavy, and slow. It can no longer transform. Instead, it produces even more dampness itself—a vicious cycle.

The ancient texts teach: „Dampness is the enemy of the spleen. It extinguishes the fire.“

From the inside: Cold

The hotter it gets, the more cold things we consume. That's human nature. It's understandable. But it's disastrous for the spleen.

Ice. Ice cubes. Ice-cold drinks. Smoothies straight from the fridge. Yogurt. Large amounts of raw vegetables. Salads as a main meal.

Every cold food and every cold drink forces the spleen to expend extra energy. It must first warm them up before it can transform them. This consumes Yang. This consumes fire.

Once? No problem. But day after day, week after week, all summer long?

The fire is dying down. The pot is getting cold. The food isn't cooking anymore—it's fermenting.

The result: The spleen becomes exhausted. Digestion breaks down. In the middle of summer—when everyone else is enjoying life.

The ancient masters knew: „Cold paralyzes the spleen. Dampness drowns it. Both together—and the center collapses.“

🪞 Does this sound like you?

Signs of spleen-yang deficiency:

Bloating, especially after eating cold foods or raw vegetables
A feeling of fullness, as if the food were sitting in my stomach for hours
Fatigue after eating — the „soup coma“
Soft or mushy stools, sometimes containing undigested food particles
A feeling of heaviness in the abdomen and limbs
Loss of appetite despite an empty stomach
Fluid retention, swollen legs
Feeling a little chilly even though it's hot
Paleness, sallow complexion
Brooding, ruminating, worrying
Weak connective tissue, tendency toward cellulite
Tendency to develop hematomas (bruises for no apparent reason)

The more of these signs you recognize, the more likely it is that your spleen needs support.

💫 The West Bridge

What TCM has called „spleen-yang deficiency“ for thousands of years is described in different terms by modern medicine:

Enzyme activity. Digestive enzymes work best at body temperature—about 37°C. Cold foods and beverages lower the temperature in the stomach. The enzymes work more slowly. Digestion takes longer.

Gastric emptying. Studies show that cold beverages can slow gastric emptying by up to 50%. Food remains in the stomach longer—exactly what TCM describes as „stagnation.“.

Gut-Brain Axis. The enteric nervous system—our „gut brain“—contains over 100 million neurons. It communicates constantly with the brain. Stress, worries, and overthinking directly affect digestion.

Vagus nerve. The vagus nerve connects the gut and the brain. It regulates digestion in parasympathetic mode—the „rest and digest“ state. Stress, a hectic pace, and multitasking while eating shut down this mode.

The connection between the spleen and brooding that TCM has taught for millennia? Modern research calls it the gut-brain axis. The same wisdom, different language.

🌿 The 5 Pillars for a Strong Core in Summer

You're not sick. Your stomach isn't broken.

You have a spleen that needs support. A fire that needs to be fueled.

1. Drink it warm — preserve the yang

Every ice-cold drink is like a bucket of water poured on your digestive fire. The body has to warm it up first before it can digest it. That costs valuable yang energy.

What warms the spleen:

Drinks at room temperature — not ice-cold, not straight from the fridge. The simplest step with the biggest impact.
Warm Water in the Morning — Gently stimulates the spleen and prepares it for the day. Optionally, add a slice of ginger.
ginger tea — THE classic remedy for spleen yang. Warms from the inside, stimulates digestion, and dispels dampness. Have one cup after a meal.
fennel tea — Warms the body more gently than ginger, relieves bloating, and soothes the stomach. Ideal after hearty meals.
Cumin Tea — Strongly warming, relieves stagnation, helps with a feeling of heaviness.

What weakens Spleen-Yang:

Ice cubes, ice water — the biggest Yang thief. Every glass costs.
Drinks from the refrigerator — including water, juices, and sodas.
Cold Drinks with a Meal — particularly harmful because they directly interfere with the digestive process.
Large quantities of beer — cold AND damp. A double blow to the spleen.

📣 Insider tip: If you eat ice cream or drink something cold, have a warm cup of tea afterward. This reduces the damage and helps your spleen recover.

If Yang remains warm, the spleen can transform.

2. Cooked instead of raw — to relieve the spleen

Raw food is considered healthy. It’s rich in vitamins and nutrients and unprocessed.

But raw food is hard work for the spleen.

Raw food is like a raw material that the spleen has to „cook“ itself. It has to expend extra energy to transform it. This exhausts the spleen—especially when it is already weakened.

Cooked food is ready to eat. The work has already been done—through cooking. The spleen can process it directly, without any extra effort.

What the spleen loves:

Steamed Vegetables — even in the summer. Zucchini, carrots, fennel, squash. Cooked briefly, still crisp — but warm.
Hot soups and stews — even at 30 degrees. Light vegetable soups, clear broths. They warm the body without weighing it down.
Rice — neutral, easy to digest, supports the spleen. A staple food in TCM.
Potatoes, sweet potatoes — grounding, nourishing, and strengthening spleen qi.
Hot breakfast — Porridge, congee, steamed apple with cinnamon. The best way to start the day for your spleen.
Compote Instead of Raw Fruit — Cooked fruit is much easier to digest.

Things that put a strain on the spleen:

Large quantities of lettuce — especially as a main meal, particularly in the evening.
Smoothies — especially in the morning, when the spleen hasn't „warmed up“ yet.
Yogurt — Cold and damp. That's a double problem. If anything, room temperature.
Raw fruit in large quantities — One apple is fine. Five apples will exhaust the spleen.

The ancient masters said, „Feed the spleen pre-cooked food, and it will reward you with energy.“

When the spleen is relieved of its burden, it has the strength to transform.

3. Eat regularly — stabilize your core

The spleen loves rhythm.

Same times. Same portions. No surprises.

If you eat regularly, your spleen knows when it needs to work. It can prepare itself. It works efficiently.

If you eat erratically—sometimes having breakfast, sometimes not; sometimes at noon, sometimes at 3 p.m.; sometimes huge amounts, sometimes almost nothing—your spleen loses its rhythm. It no longer knows when to work. It becomes exhausted.

What Stabilizes the Spleen:

Set Meal Times — even on vacation, even on the weekend. The body is a creature of habit.
Don't skip breakfast — The spleen needs fuel in the morning. A warm breakfast is ideal.
Biggest meal at lunchtime — Between 9 a.m. and 11 a.m. is the spleen phase on the organ clock. Between 11 a.m. and 1 p.m. is the heart phase. This is when digestive power is at its strongest.
Light and early in the evening — Before 7 p.m. is ideal. The spleen needs to rest at night, not work.
Small portions, but more often — Better to have five small meals than two huge ones.
Eat in peace — Chew, taste, savor. Digestion begins in the mouth.

What confuses the spleen:

Skipping meals — The rhythm breaks. The spleen no longer knows when.
Large quantities in the evening — The spleen should rest, not work.
Different times every day — no rhythm, no stability.
Eating while standing, walking, or rushing around — The spleen needs rest to digest.

When the spleen is in sync, it functions reliably.

4. Move Gently — Get the Qi Flowing

Exercise is good for the spleen—but only the right kind.

Gentle movement after a meal gets the qi flowing. It stimulates digestion. Dampness is eliminated. Food continues to move through the system.

Too much exercise, on the other hand, depletes Yang energy—the very energy the spleen needs for digestion.

What supports the spleen:

A walk after dinner — 15–20 minutes, at a leisurely pace. A classic. In China, they say, „Take a hundred steps after a meal—and you’ll live a hundred years.“
Qi Gong — Gently activates the center, gets the qi flowing without causing exhaustion.
Yoga — especially twisting poses. They massage the internal organs and aid digestion.
Abdominal Massage — In the morning, while in bed, massage clockwise around the navel. This activates the spleen and stimulates bowel function.
Moderate exercise in general — Swimming, biking, hiking. Anything that gets you moving without wearing you out.

Which weakens the spleen:

Intense exercise directly after eating — Blood flows to the muscles instead of to the digestive system.
Sitting for a long time after a meal — Qi is stagnant. Food is not moving forward.
Lying down right after a meal — Qi sinks. Digestion slows down.
Extreme Endurance — Marathons, excessive workouts. They deplete Yang.

When qi flows, the spleen can function properly.

5. Letting Go of Worries — The Spleen Joins in the Brooding

This comes as a surprise to many: In TCM, the spleen is the organ associated with brooding.

Every element, every organ has an emotion. For the spleen, it is thinking, brooding, and worrying.

A healthy amount of reflection is normal and good. But too much brooding—going over things in your head, worrying, tossing and turning at night—directly weakens the spleen.

You may have noticed this: During stressful times, when you have a lot on your mind, your digestion suffers. It's not just because of irregular eating habits—it's because your spleen is worrying along with you.

Your gut knows what your mind can't put into words. And it carries what you can't digest—not just food, but also worries, fears, and unresolved problems.

What soothes the spleen:

Writing Down Thoughts — Get it out of your head and onto paper. It's a relief.
Limiting the Time Spent Worrying — 10 minutes a day for worries, then stop. Not while eating, not in bed.
Meditation, breathing exercises — calm the mind, strengthen the center.
Being in nature — Trees, greenery, earth. The Earth element nourishes the spleen.
Grounding Foods — Root vegetables, sweet potatoes, and squash. They not only stabilize the body but also the mind.
Eating as a Ritual — Not on the side, not while working. Just eat. Chew. Savor. Be present.

Things that put a strain on the spleen:

Lying in bed, brooding — The spleen should rest at night, not work.
Discussing Problems with Eating — Arguments at the dinner table directly interfere with digestion.
Multitasking While Eating — Emails, messages, work. My attention isn't on my food.
News During Meals — Stress, negativity, agitation. All of these are toxic to the spleen.

The old masters knew: „Those who think too much will starve even with a table full of food.“

When the mind is calm, the spleen can digest food.

📍 From the acupressure treasure chest

Three tips to strengthen your core.

1. Ma 36 (Zú Sān Lǐ) — „Three miles on foot“

Outer side of the lower leg, 4 finger-widths below the kneecap, one finger-width from the edge of the shinbone
60–90 seconds of vigorous circular motion, both sides
THE Key Point for the Spleen and Stomach — Strengthens Qi, Warms Yang, and Boosts Digestion
In China, they say, „If you massage Ma 36 every day, you’ll stay healthy well into old age.“

2. MP 06 (Sān Yīn Jiāo) — „Meeting Point of the Three Yin“

Inner side of lower leg, 4 fingers wide above the inner ankle
60 sec. gently circling, both sides
Strengthens the spleen, liver, and kidneys simultaneously — nourishes Yin, promotes blood circulation, and dispels dampness

3. KG 12 (Zhōng Wǎn) — „Stomach Convergence Point“

Midline, halfway between the navel and the sternum
60 seconds of gentle circular motion or warming with the palm of your hand
The stomach’s „alarm point“ — regulates digestion, relieves stagnation, and soothes the stomach

Morning Ritual for Centeredness: Press Ma 36, then massage your abdomen in a clockwise direction, then apply heat to KG 12. Five minutes—and your spleen is ready for the day.

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🍲 Recipe: Spleen Qi Congee

A classic TCM remedy for a weak center. Easy to digest, warming, and nourishing.

Ingredients (for 2-3 portions):

100 g rice (preferably short-grain rice)
1 liter of water
3 slices of fresh ginger
1 tablespoon goji berries
3–5 red dates (jujubes), pitted
Optional: 1 sweet potato, diced

Preparation:

Rinse the rice, then bring it to a boil with water and ginger
Reduce to a low heat
Let it simmer for 1–2 hours until it becomes a creamy porridge
Add the goji berries, dates, and sweet potato during the last half hour
Serve with a pinch of cinnamon

💡 Practical Tips:

To prepare a larger quantity:

Double or triple the recipe—it saves time during the week
Congee thickens as it cools—just add a little water when reheating it

Storage:

In the refrigerator: 3–4 days in a sealed container
Freezing: In portions in jars or containers — keeps for 2–3 months
Tip: Use flat containers — they thaw faster

Warm-up:

In the pot: Add a little water, heat slowly, and stir
Do not use the microwave—it destroys the energetic quality (from a TCM perspective)
Add fresh ginger while heating — it revitalizes the congee

Meal Prep for the Week:

Sunday: Cook a large portion
Monday–Thursday: Reheat one serving every morning
Vary it up: sometimes with cinnamon, sometimes with cardamom, sometimes with stewed apples

Why it works:

Rice strengthens spleen qi. Ginger warms the yang. Goji berries and dates nourish the blood. Sweet potatoes ground and stabilize. Together, they form a powerful tonic for the center.

💫 The deeper message

Your gut is smarter than you think.

He knows what you need.
He knows what's bad for you.
He speaks—every day, after every meal.

The only question is: Are you listening to him?

Summer calls for some cooling off, yes.
But not through cold. Rather, through balance.
Through warmth in the heart and coolness in the mind.

Watermelon cools you down—without putting out the fire.
Cucumbers are refreshing—without putting a strain on the spleen.
Peppermint tea cools—and warms at the same time.

This is wisdom: to cool without quenching; to refresh without exhausting.

An invitation: Make it a point to do this this week:
No ice cubes. A hot breakfast.
A walk after lunch.
And when you're eating—just eat. Don't think. Don't scroll. Just be.

And then listen to what your gut tells you.

He's been waiting for this for a long time.