Tips for Staying Healthy in Winter

Winter in Baltimore is here and the flu is on the rise. For many people, it is a tough time of year. All the more reason to ground ourselves in the gifts of the season and embrace the peak yin time of year as best as we can. Here are my quick tips for what you can do to try to stay healthy during the Winter according to Chinese Medicine.

Stay Warm - Cover Low Back & Wear Scarves:
Winter is cold and protecting your body from the cold can help to preserve your yang energy which is naturally weaker in the Winter. It is important to keep our low backs and wind points covered. Our low backs house the Kidneys which is the organ associated with the Winter season. The Kidneys are considered to be the body’s source of vital energy - they are especially vulnerable to the cold. Our wind points are located where the base of the skull and neck meet. Wind is considered an external pathogenic factor and gets into the body easily through the wind points causing colds and flus. Wearing a scarf can help to cover up the wind points and keeping your lower back and feet warm can help your Kidneys. Avoid sitting on cold surfaces or walking barefoot on cold floors.

Eat Warming Foods:
Eating warming foods helps to support our Kidney energy and strengthens our bodies ability to adapt to the season. It also helps our digestive system to not have to work as hard. By eating warming foods our digestive systems don’t have to use energy to warm the food and then digest it - it can just digest it. Focus on eating warm, cooked meals like soups and stews. Using warming spices like ginger, cinnamon, cloves or garlic help to enhance circulation and digestion. And choosing foods like root vegetables, hearty grains and warming proteins like lamb or chicken can be nourishing and help to keep us healthy.

Support Kidney Qi:
As mentioned, the Kidneys are the foundation of vitality in Chinese Medicine. They store our essence or jing as well as support immunity, growth and longevity. Winter is the season to be strengthening the Kidneys and their qi. We can do this by incorporating black or dark colored foods such as black beans, black sesame seeds and walnuts into our diets - these are associated with the Water element and with nourishing the Kidneys. Also eating foods that are rich in minerals such as bone broths, dark leafy greens and fish help to nourish the Kidney qi.

Hydrate with Warm Drinks:
In the Winter time we tend to become dry - this is a big time to have dry skin or dry cough which affects the lungs. Drinking warm liquids helps to maintain hydration while also supporting digestion and internal warmth. By replacing cold drinks with warm water, herbal teas like ginger, cinnamon or jujube date and bone broths, we are keeping our digestive fire warm as well as nourishing the Kidney qi. We can also add some honey or lemon to our tea for added nourishment.

Rest & Restore:
Chinese Medicine believes looking to nature for cues on how to live with the seasons. Because Winter is the most yin time of the year we can look at nature and see that it is a time for rest and inward focus. Being overactive in the Winter time can deplete the yang energy which will not only leave you feeling drained but can lead to sickness in the Summer (the most yang time of year). Prioritize getting 7-9 hours of sleep and ideally going to bed earlier and waking up with the sun if possible. Sometimes finding the time to rest can be difficult in the go, go, go of busy lives but by allowing ourselves more downtime to recharge, reducing overstimulation and stress and practicing mindfulness or meditation we can align with the Winter’s slow and restorative energy, keeping our reserves up and ready to fight any colds or flus coming our way.

Practice Gentle Movement:
Since Winter calls for conserving our energy, we want to be mindful of the exercise and movement that we are doing. Intense exercise during this time of year can deplete the reserves. Instead try focusing on gentle movements that promote circulation and help to balance yin and yang without overdoing it. Things like tai chi, qi gong or yoga can help to improve energy flow, maintain flexibility and support relaxation. Even stretching or walking in nature instead of high intensity workouts can help to keep us healthy this time of year.

Strengthen Immunity:
Since colds and flus are on the rise right now and during this season in general, Chinese Medicine emphasizes strengthening your Wei Qi or defensive energy to ward off any external pathogens causing these colds and flus. We can do this by eating immunity boosting foods like garlic, ginger, mushrooms (shiitake, maitake) and fermented foods for gut health - kim chi, sauerkraut, kombucha. Consider taking some herbs like astragalus or ginseng to boost energy and immunity or consider some supplements like apple cider vinegar with the mother. Manage your stress levels through mindfulness or meditation as stress depletes your Wei Qi.

And as always don’t foget to get your seasonal acupuncture tune up treatment to build your Wei Qi & immunity.