September 2026 Haze Update
2026年9月烟霾更新
From preparedness to active daily protection
从提前准备到日常主动防护
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Dear Students and Friends,
In July, I shared a reminder for us to prepare early for the possible haze season. At that time, the haze situation in Singapore was still not significant. However, as we enter September, the regional haze situation has clearly escalated.
During my August sharing, I also highlighted that haze may become more relevant as the season progresses. We are now seeing this concern materialise in the region.
The latest Singapore and regional updates show continuing dry conditions across parts of the southern ASEAN region. Fire hotspots and smoke haze have increased in areas such as Sumatra and Kalimantan, with haze also affecting parts of Malaysia, Brunei and the Philippines. Singapore may experience hazy conditions when regional fires intensify and winds carry smoke haze towards us.
This means we should now move from “early preparation” to “active daily protection”.
Haze conditions can change from day to day depending on rainfall, wind direction, fire activity and local air quality readings. Please continue to monitor official PSI and PM2.5 updates from NEA, MSS and the myENV app.
This article is for general health education and daily wellness support. It is not a substitute for medical diagnosis or treatment.
Understanding Haze from a TCM Perspective
From a Traditional Chinese Medicine perspective, haze enters mainly through the mouth and nose. The Lung system is closely related to breathing, the nose, throat, skin and body surface.
When haze combines with heat, dryness or humidity, some people may experience dry throat, nasal irritation, cough discomfort, phlegm, chest tightness, eye irritation, itchy skin, headache, fatigue, poor sleep or irritability.
Those with asthma, allergic rhinitis, chronic cough, heart or lung conditions, children, seniors and pregnant women should be especially careful.
Please seek qualified medical care promptly if you experience breathlessness, chest pain, wheezing, persistent fever, worsening cough, asthma attack, serious respiratory symptoms, or if symptoms affect children, the elderly or medically vulnerable persons.
What We Should Do Now
During this active haze-risk period, our daily focus should be to protect the upper respiratory system, reduce unnecessary outdoor exposure, maintain hydration, support sleep and recovery, and seek medical help early when symptoms are serious or persistent.
Health betterment is a daily activity. In haze season, small daily actions matter.
Three Acupoints for Daily Self-Care
Use gentle pressure only. Do not press on broken skin, swelling, infection, bruising or painful areas.
1. Ying Xiang 迎香穴
Location: Beside the nose, in the nasolabial groove.
Gently rub both sides of the nose 20 to 30 times. This may help support nasal comfort, especially when the nose feels dry, blocked or sensitive.
2. Lie Que 列缺穴
Location: Near the wrist on the Lung channel.
Use the thumb of the opposite hand to gently press or rub for 1 to 2 minutes on each side. This point is traditionally used to support the Lung system, throat comfort and upper respiratory resilience.
3. Feng Chi 风池穴
Location: At the back of the neck, in the hollow areas below the base of the skull.
Use both thumbs to gently press for 30 to 60 seconds. This may support head, neck and sinus comfort, especially when haze is associated with headache, eye irritation or heaviness in the head.
Three Simple Diet Suggestions for This Haze Period
These are simple food-based wellness suggestions suitable for local hot and humid conditions. They are not meant to treat disease. Please adapt according to your constitution, medical condition and dietary restrictions.
1. Warm Barley Water with Pandan
Boil barley with pandan leaves and drink warm or at room temperature.
This may help support fluid balance and reduce the heavy, uncomfortable feeling during hot, humid and hazy weather.
Those with weak digestion, frequent loose stools or cold constitution should avoid drinking it too cold or in excess.
2. Mung Bean and Lotus Seed Soup
Simmer mung beans and lotus seeds until soft. Add a small amount of rock sugar only if needed.
Mung bean is traditionally used to clear summer heat, while lotus seed provides a gentle calming and nourishing quality.
This may not be suitable for people with very weak digestion, frequent diarrhoea or strong cold constitution.
3. Winter Melon Soup with Carrot and Lean Pork
Cook winter melon, carrot, lean pork or chicken, and a few slices of ginger into a light soup.
This is a practical family soup that may support digestive comfort, fluid regulation and a lighter feeling during hot and humid weather.
Keep the soup warm rather than chilled.
Practical Haze Precautions
- Reduce prolonged outdoor activities when air quality worsens.
- Avoid strenuous outdoor exercise during hazy periods.
- Keep windows closed when outdoor air quality is poor.
- Use air purifiers indoors where possible.
- Drink sufficient fluids.
- Avoid excessive fried, spicy and drying foods.
- Rest early and protect your sleep.
- Use a suitable mask when outdoor exposure is unavoidable.
- Monitor official PSI and PM2.5 readings.
- Keep prescribed medication ready if you have asthma, heart disease or chronic lung disease.
- Seek medical care if symptoms are persistent, serious or worsening.
Continue Learning Health Betterment Skills
This September haze update is a reminder that health betterment should not only begin when we are unwell. It begins with awareness, prevention and simple daily action.
If you would like to continue learning practical TCM-inspired health betterment skills, you are welcome to explore our upcoming courses. Our courses cover TCM fundamentals, meridian knowledge, acupressure, medicated diet, sub-health management, mindfulness, and daily wellness practices.
We will also be introducing new learning areas, including Mindfulness Through TCM and Animal Massage and Acupressure, to support better health and care for ourselves, our families and our companion animals.
Latest Course Announcement SkillsFuture Approved Courses WhatsApp Course EnquiryPlease replace the WhatsApp link with your official enquiry number before publishing.
亲爱的学员与朋友们：
今年七月，我曾经提醒大家要为可能到来的烟霾季节提前做好准备。 当时，新加坡的烟霾情况还不明显。然而，进入九月后，区域烟霾情况已经明显升温。
在八月份的分享中，我也提到，随着季节推进，烟霾问题可能会逐渐变得更明显。 现在，我们确实看到这个情况正在区域内发生。
根据新加坡及区域机构的最新情况，南部东盟部分地区仍持续干燥。 苏门答腊、加里曼丹等地区的火点与烟霾情况增加，马来西亚、文莱及菲律宾部分地区也受到烟霾影响。 当区域火势增强，并且风向把烟霾带向新加坡时，新加坡也可能出现烟霾天气。
这意味着我们现在需要从“提前准备”，进入“日常主动防护”。
烟霾情况会因降雨、风向、火点活动及本地空气质量读数而每天变化。 请继续留意 NEA、新加坡气象署 MSS，以及 myENV 应用程序所发布的官方 PSI 与 PM2.5 更新。
本文属于一般健康教育与日常保健参考，并不能替代专业医疗诊断或治疗。
从中医角度理解烟霾
从中医角度来看，烟霾多从口鼻而入。肺系统与呼吸、鼻、咽喉、皮肤及体表密切相关。
当烟霾与热、燥或湿气结合时，一些人可能会出现咽喉干燥、鼻腔不适、咳嗽不适、 痰多或胸闷、眼部刺激、皮肤瘙痒、头痛、疲倦、睡眠受影响或情绪烦躁等情况。
有哮喘、过敏性鼻炎、慢性咳嗽、心肺疾病的人士，以及儿童、年长者和孕妇，应特别注意防护。
如出现呼吸困难、胸痛、喘鸣、持续发烧、咳嗽加重、哮喘发作、明显呼吸道症状， 或症状发生在儿童、年长者及体弱或慢性病人士身上，请及时寻求合格医疗人员协助。
现在应该做些什么？
在目前烟霾风险较高的阶段，我们日常保健的重点应放在保护上呼吸道系统、 减少不必要的户外暴露、维持水分、支持睡眠与恢复，并在症状严重或持续时及早就医。
改善健康，是每天都可以做的事。烟霾期间，每一个小小的日常行动都很重要。
三个日常保健穴位
按揉时请以温和、舒适为原则。皮肤破损、红肿、感染、瘀青或明显疼痛处不宜按压。
1. 迎香穴 Ying Xiang
位置：位于鼻翼旁，鼻唇沟处。
可轻轻揉擦鼻翼两旁，每次 20 至 30 下。当鼻腔感觉干燥、阻塞或敏感时， 此穴可作为日常鼻部舒适保健之用。
2. 列缺穴 Lie Que
位置：位于手腕附近，属肺经常用穴。
可用另一只手的拇指轻轻按揉，每侧 1 至 2 分钟。 此穴在中医常用于支持肺系功能、咽喉舒适及上呼吸道日常调护。
3. 风池穴 Feng Chi
位置：位于后颈部，枕骨下方两侧凹陷处。
可用双手拇指轻轻按压 30 至 60 秒。若烟霾期间伴随头重、眼部不适、 鼻窦不适或头颈部紧绷，此穴可作为舒缓保健之用。
三款简单饮食建议
以下是适合本地炎热、潮湿天气的日常饮食保健建议，并不是疾病治疗方法。 请根据个人体质、疾病情况、药物限制、过敏史及饮食需求适当调整。
1. 温热薏米斑兰水
将薏米与斑兰叶一同煮水，可温饮或常温饮用。
在炎热、潮湿和烟霾并存的天气中，温热薏米水可作为清爽、补充水分的日常饮品， 有助于减轻闷重不适感。
脾胃虚寒、容易腹泻或体质偏寒者，不宜冰饮或过量饮用。
2. 绿豆莲子汤
将绿豆与莲子煮至软熟，可按需要加入少量冰糖。
绿豆传统上有清暑热之用，莲子则带有温和的养护与安神特点。
脾胃很弱、经常腹泻或体质明显偏寒者，应慎用或少量食用。
3. 冬瓜胡萝卜瘦肉汤
可用冬瓜、胡萝卜、瘦肉或鸡肉，加少量姜片一起煮成清淡汤品。
这是一款适合家庭准备的本地化汤水，在湿热天气中有助于维持消化舒适、 调节水分代谢，并让身体感觉较轻松。
建议温热饮用，不宜冰冷食用。
烟霾期间的实际防护
- 空气质量变差时，减少长时间户外活动。
- 烟霾期间避免剧烈户外运动。
- 户外空气较差时，尽量关闭门窗。
- 室内可视情况使用空气净化器。
- 保持适量饮水。
- 减少过度油炸、辛辣及燥热食物。
- 保护睡眠，避免不必要的熬夜。
- 无法避免外出时，可使用合适口罩。
- 留意官方 PSI 与 PM2.5 读数。
- 如有哮喘、心脏病或慢性肺病，请备好医生所开的药物。
- 若症状持续、明显或加重，应及时就医。
继续学习实用中医保健知识
这次九月烟霾更新提醒我们，健康改善不应只是在生病时才开始。 它可以从觉察、预防和每天简单的行动开始。
如果您希望继续学习实用的中医保健知识，欢迎浏览我们的课程。 课程内容涵盖中医基础、经络知识、穴位按揉、药膳调养、亚健康管理、正念调节以及日常健康管理等方向。
接下来，我们也将推出新的学习方向，包括 Mindfulness Through TCM 中医正念 以及 Animal Massage and Acupressure 动物按摩与穴位保健， 让健康教育不仅服务自己与家人，也能延伸到我们所照顾的伴侣动物。
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