Cultivating Vitality During Deep Winter with TCM Principles
As the seasons transition to deep winter, we enter the last two solar terms of the year: Xiao Han 小寒 (Minor Cold) January 2, and Da Han大寒 (Major Cold) January 20. Winter in Traditional Chinese Medicine (TCM) represents the culmination of Yin-the cold, quiet, and restorative phase of the year. It’s the season when our body's vital fire, or Yang Qi, is at its most vulnerable, stored in the Kidneys. While staying warm during this time is important, it’s also important to cultivate our reserves, in order to get our body ready for the next season. According to TCM, this is the golden period to boost our vital energy and .
Nourish with Cooked Foods to Fortify the Digestive System
The guiding principles of winter nourishment are simple: warm, cooked, and nourishing. Just as the digestive system, or Spleen and Stomach in TCM, acts as a hearth; our goal is to keep its fire steady and warm, converting food into usable energy and blood without expending excessive heat.
Start Your Day Warm: Rather than starting your day with a cold glass of water or a jolting cup of coffee, begin your day with a cup of toasted millet tea infused with slices of fresh ginger. Roasted millet is sweet and neutral in flavor, providing nourishment to the Spleen, while the acrid warmth of ginger disperses cold and promotes circulation. This simple, gentle act of self-care will set a tone of internal care and warmth throughout your day.
The Anchor Meal: A Hearty Bowl of Warm Congee: A perfect meal for breakfast is eight treasure congee, a combination of whole grains, beans, and nuts like rice, black rice, red beans, walnuts, and goji berries. These ingredients are rich in complex carbs, proteins and minerals. According to TCM, this congee helps to build blood (Xue), and is easy to digest, allowing your body to focus on warming and repairing itself.
Tonic Herbs: To boost your vitality and immune system you might want to incorporate tonic herbs such as Ginseng (Ren Shen) and/or medicinal mushrooms. Ginseng helps to increase Qi and Yang, counteracting fatigue and cold. Medicinal mushrooms such as Reishi or Cordyceps support the immunity and facilitate gentle adaptation to stress. If hair loss is a concern, try He Shou Wu and Dang Gui (Chinese Angelica Root). Hair loss is typically related to insufficient Blood and Jing and is common during fall and winter months. Adding He Shou Wu and Dang Gui (Chinese Angelica Root) to soups or teas help replenish Jing and Blood. Lumidrops, which combine both key herbs, is a convenient option to help with skin and hair health.
Create A Restorative Self-Care Routine
In Traditional Chinese Medicine, the movement of the body should be restorative, internal, and protective in nature during the winter months. Therefore, instead of expanding your energy through strenuous physical activity, you should focus on conserving it.
Mindful Movement Along Meridians: The Spleen/Stomach and Kidney meridians, both of which lie along the inner leg and foot, are particularly susceptible to cold. Each evening, spend a few minutes massaging or practicing Gua Sha along these meridians using a nourishing balm such as the Recovery Body Treatment. This stimulates the flow of Qi and Blood, supports the digestive function of the Spleen and Stomach, and promotes the foundational Kidney function.
Foot Bath with Mugwort: There is no winter ritual more restorative than a foot or whole body bath with mugwort (Ai Ye). Mugwort is warm and penetrating; it is able to effectively disperse cold, dampness, and stagnation from the meridians. Taking a mugwort bath, especially in the evenings, will help guide your Yang Qi downward and inward, resulting in deep sleep.
Small Movements, Big Results: Although the cold weather makes it difficult to engage in extended periods of physical activity outdoors, movement is still essential. One of the simplest forms of effective movement is heel bouncing (踮脚跟). Simply stand upright and then lift your heels up off the ground and let them drop back down again, creating a slight vibration in your skeletal structure. This type of movement stimulates the Kidney meridians on the bottom of your feet and the brain, improving circulation, grounding energy, and building bone density-all with minimal effort. If engaging in movement seems overwhelming, try standing meditation (Zhan Zhuang). Standing quietly and grounded like a tree, standing meditation helps to build internal strength, improve your posture, and cultivate a peaceful and focused mind.
The Sanctuary of Sleep: Sleep is non-negotiable. Try to be asleep by 11 PM, when the body is performing its critical detoxification and renewal processes, facilitated by the Gallbladder and Liver organs according to TCM organ clock. Getting between 7-9 hours of quality sleep is the best way to nourish your Yin, recharge your Kidney Jing and strengthen Yang Qi.
In many ways, the seasons of Xiao Han and Da Han call upon you to listen and pay attention. It is a time of sacred hibernation, where the most energetic vitality is created not through force, but through gentle conservation. Through warming your center, nourishing your meridians and listening to the rhythms of rest, you will not just survive the cold, you will absorb its quiet energy and grow stronger with the returning light.
