• Late Summer : Nourishing the Earth Element •

Written by Tara Bunch

While taking an evening walk yesterday, I gazed at the beautiful landscape and I noticed a tree with red leaves. Even though it is 80 degrees out at 7pm, it was my first indication that fall is upon us. But before we fully enter fall, we are graced with the transitional season called Late Summer. Late Summer is the time to wind down the summer activities (get that last beach trip in) and prepare for the more inward energy of Fall.

In Traditional Chinese Medicine (TCM), Late Summer is associated with the Earth element, the Spleen and Stomach, and the qualities of nourishment, digestion, stability, and groundedness. During this transitional season we can support ourselves by choosing warm, nourishing foods and movement that builds strength without depleting energy.

What to Eat in Late Summer

Late Summer is a wonderful time to enjoy foods that are naturally abundant and easy to digest. TCM traditionally favors cooked, gently warming meals over an abundance of cold or raw foods, particularly when digestion feels sluggish.

Consider incorporating:

Sweet, naturally nourishing foods: sweet potatoes, carrots, squash, pumpkin, beets, and corn

Whole grains: rice, oats, millet, quinoa, and barley

Legumes: lentils, chickpeas, and beans

Fresh seasonal produce: peaches, pears, apples, grapes, green beans, and leafy greens

Nourishing proteins: eggs, chicken, fish, and other foods that feel satisfying and easy to digest

Warming spices: ginger, cinnamon, cardamom, and small amounts of warming herbs

One of the simplest Late Summer meals is a bowl of cooked grains, roasted seasonal vegetables, and a source of protein, finished with fresh herbs or a light dressing.

Think warm, cooked, colorful, and nourishing.

Movement for Late Summer

Movement should help you feel grounded, energized, and connected to your body rather than exhausted. Late Summer is not necessarily the time for all-out intensity.

Try:

Walking: A daily walk is simple and restorative. Let your pace be comfortable enough that you can breathe easily and notice your surroundings.

Gentle strength training: Bodyweight exercises, light weights, Pilates, or functional movements can help build stability and support the body’s foundation.

Yoga and stretching: Choose practices that emphasize grounding, balance, and mindful breathing.

Qigong or Tai Chi: Slow, intentional movements can be especially appropriate for this transitional season, encouraging awareness, balance, and relaxation.

Create Your Late Summer Ritual

Late Summer invites us to ask: What nourishes me?

Take a few moments each day to enjoy a nourishing meal without rushing. Spend time outdoors. Move your body in a way that feels supportive. Create a little more space for rest and reflection.

The seasonal transition doesn’t have to be dramatic. Small, consistent choices can help us move from the expansive energy of summer toward the more reflective energy of autumn with greater balance.

This Late Summer, nourish your Earth: eat well, move gently, slow down, and enjoy the abundance of the season.

Note: Traditional Chinese Medicine is a traditional health system, and concepts such as the “Earth element” and Spleen/Stomach energetics are not equivalent to biomedical anatomy or diagnoses. Food and exercise recommendations should be adapted to your individual needs.

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