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Wishing everyone a happy and healthy 2026!

Yesterday was the first day of Winter in the Northern Hemisphere!

According to Traditional Chinese Medicine (TCM), humans are influenced directly and indirectly by changes in weather and need to make corresponding physiological and pathological responses. We can take active measures to prevent disease and maintain good health by consuming different foods and adapting our behavior according to the season.

WINTER represents the most Yin aspect in Chinese medicine. Yin is the dark, cold, dry, slow, inward energy. The basic applying principle is “nourishing yin in winter time." Through the method of keeping warm and nourishing dryness, TCM believes it is a way to build up energy and prepare for the coming season.

In winter, living things slow down to save energy while some animals hibernate. It is also the season where humans conserve energy and build strength as a prelude to spring. Activities in winter should represent a turn inwards, with more self reflection, talking less, quiet time writing, meditating, reading and other soul nourishing activities. Winter is a time to slow down, rest and relax and feed ourselves both physically and spiritually. Internal martial arts and meditative practices are particularly helpful at this time of year. One should go to bed earlier and sleep later to receive the full healing effects.

Winter, in TCM, is associated with the Kidneys which hold our body’s most basic and fundamental energy. The body part associated with the kidneys are the bones, so it is important to pay close attention to the bones in the winter months making sure to tone and heal any problems in this area.

TCM believes our diet should be adapted to focus on enriching yin and subduing yang, which means we should consume appropriate fats and high protein foods. Foods squashes, potatoes, root vegetables, winter greens carrots, cabbage, mushrooms, apples and pears. In winter, our bodies need warming foods like soups made with hearty vegetables, and rich stocks cooked with animal bones are best. Foods that specifically nourish and warm the kidneys are: black beans, kidney beans, broths cooked with bones, lamb, chicken walnuts, chestnuts, black sesame seeds and dark leafy greens. Cooking should be for longer periods with low heat and less water. This infuses foods with heat that helps to keep the body warm in the cold winter months. Mutton, beef, goose, duck, eggs, rabbit meat, Chinese yam, sesame, glutinous rice, dates, longan, black fungus, bamboo shoot, mushrooms, leek and nuts are common ingredients in the Chinese dishes this time. It is advisable to eat more food with bitter flavors (including apricot, asparagus, celery, coffee, tea, grapefruit, hops, kohlrabi, lettuce, radish leaves, kale, vinegar and wine) while reducing salty flavors so as to promote a healthy heart and reduce the workload of the kidney. Some people may eat too many hotpots or high calorie foods causing excessive heat to accumulate in the lungs and stomach, thus it is necessary to balance with a certain amount of cool dishes and water in winter. Since a person’s appetite tends to increase over winter when they have a lower metabolic rate, absorbed nutrients from foods can be stored more easily.

Energizing herbs such as ginseng, wolfberry, angelica, rhemannia root, astragalus and medicinal mushrooms can be used.

Beginner’s Winter Yoga https://www.youtube.com/watch?v=sg5ns2-QEKM

Information courtesy of shen-nong and chinesemedicineliving
Image courtesy of yogatrail

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