What is Excess Heat?
In traditional Chinese medicine (TCM), heat is not a one-size-fits-all concept. There are two primary types of heat, and understanding the difference is key to choosing the right foods and lifestyle support to balance your symptoms.
Empty heat arises from a deficiency, most commonly yin deficiency. When the body lacks adequate cooling and nourishing fluids, heat-like symptoms can appear alongside dryness or dehydration, like night sweats, dry skin, irritability, or feeling warm in the evenings. This type of heat is often associated with a particular hormonal imbalance and is best addressed by nourishing yin — that is, supporting hydration, electrolytes, and restorative nutrients that help cool and rebalance the body over time.
Full heat, also called excess heat, is different. It more closely resembles the Western concept of inflammation and presents with stronger, more acute symptoms such as redness, burning sensations, swelling, fever, thirst, or agitation. Rather than being caused by deficiency, excess heat reflects a buildup that needs to be cleared. In TCM, this is addressed with cooling, clearing, and gently purgative approaches.
Symptoms of excess heat often worsen during the summer months, when external temperatures rise. Spicy foods, emotional reactivity, and prolonged exposure to hot environments can further aggravate this pattern.
Excess heat is a common imbalance in modern Western life, where chronic stress, inflammatory diets, and overheating are frequent, and consistent cooling practices are often overlooked. Although icy drinks or cold plunges may bring temporary relief, they can be overly harsh on the system, if relied on too heavily, and actually create more imbalance down the line. Instead, food and herbs that cool the body internally offer a gentler, more sustainable way to cool the body and restore balance.
Nature conveniently provides what the body needs. In summer, when heat is more prevalent, cooling and hydrating foods like watermelon and summer squash are in season. These foods help gently clear excess heat, support fluid balance, and encourage the body’s natural detoxification processes.
What Are Signs & Symptoms of Excess Heat?
acne/skin rashes
anger and agitation
anxiety
aversion to heat
bad breath
bleeding (intestinal bleeding, bloody nose, etc.)
burning pain
constipation / dry stool
cough
dark, scanty urine
dizziness
dry throat
excessive hunger
extreme restlessness
extreme thirst
feeling hot / flushed
fever
inflammation
insomnia
mania / delirium
palpitations
preference for cold temperatures
rapid pulse
rapid speech
red cheeks
red eyes
red face
sores / ulcers
spasms in limbs
sweating
swelling
* Many, but not all, of the symptoms above may be present.
What Causes Excess Heat?
The following factors and situations may contribute to this pattern over time:
Chronic emotional stress — particularly anger, frustration, resentment, or anxiety — which can generate internal heat and agitation over time
Long-standing qi stagnation, where energy is unable to move freely and gradually transforms into heat
Frequent consumption of alcohol, spicy foods, and rich or heavily seasoned meals, which can introduce or intensify internal heat
Overconsumption of warming or yang-promoting foods, especially when cooling and hydrating foods are lacking
Prolonged exposure to hot or windy environments, particularly when immune resilience is low or the body is already depleted
Viral or bacterial infections, which can trigger acute heat responses as the body mounts an immune defense
Suppressed emotions or unresolved trauma, which may trap heat internally and prevent proper release
Ongoing overstimulation, like from lack of rest or constant stress, which can perpetuate heat patterns over time
How to Treat Excess Heat?
LIFESTYLE ADJUSTMENTS:
→ Hydration: Adequate hydration is essential for clearing excess heat, especially during summer or in warmer climates. In addition to water, herbal teas, broths, and hydrating fruits and vegetables, like those recommended for yin deficiency, can be especially supportive. Electrolyte minerals also play a role in fluid balance and kidney function; Click here to see our clinic's Electrolyte Protocol (you must first create a Fullscript account to access it).
→ Wearing Appropriate Clothing: Lightweight, breathable clothing helps prevent heat from becoming trapped in the body. In hot weather, choose natural fibers and loose layers. In windy conditions, it’s also helpful to protect more vulnerable areas — especially the back of the neck and throat — which are considered entry points for external pathogens in TCM.
→ Therapy & Stress Management: Excess heat is often fueled by emotional stress, particularly when emotions are suppressed or remain unresolved. In cases of chronic stress, anxiety, anger, or trauma, working with a therapist can be an important part of healing. Gentle stress-reduction practices such as mindfulness or meditation can also help calm the nervous system and prevent heat from building internally. We often recommend tools like the free Insight Timer app for accessible guided practices.
→ Cooling Breathwork: Breathwork can be a gentle yet effective way to release excess heat and calm the nervous system. Slow, nasal breathing with longer exhalations helps shift the body out of a stress response and supports internal cooling. Cooling practices such as Sitali pranayama, a yogic breathing technique that involves inhaling through a rolled tongue (or pursed lips) and exhaling through the nose, can be especially helpful for reducing sensations of heat, irritability, or agitation. Practiced regularly, cooling breathwork supports emotional regulation and helps the body restore balance from within.
DIET + NUTRITION
→ Dietary Adjustments: Limiting substances that generate heat — like coffee, alcohol, sugar, excessive meat, and spicy foods — can help reduce internal inflammation and overheating. Emphasize fruits and vegetables with high water content, like melons, citrus, and cucumbers, which help hydrate and gently clear heat. Incorporating more of the cooling foods listed below can further support balance and resilience.
* I may earn a small commission from links in this post, which helps support this work at no extra cost to you.
What Foods are Best for Treating Excess Heat?
Vegetables:
alfalfa sprouts, asparagus, bamboo shoots, cabbage, cauliflower, celery, dandelion leaf, eggplant, kelp and seaweed, lettuce, microalgae (spirulina/chlorella), mung bean sprouts, potatoes, spinach, summer squash, sunflower sprouts, taro, water chestnuts, watercress, zucchini
Fruit:
apples, avocados, bananas, cantaloupe, cucumber, grapefruit, lemons, plantain, watermelon
Grains:
amaranth, buckwheat, millet
Beans & Legumes:
mung beans, tofu
Herbs & Spices:
licorice, mulberry leaf, peppermint, sage, tamarind
Beverages & More:
chrysanthemum tea, dandelion root tea, honeysuckle tea, peppermint tea, soy milk
Animal Protein*:
clam, crab, egg whites, octopus
*While our recipes are plant-based, these animal products can be added if desired.
