Winter, when the weather is cold and the earth is frozen, is a crucial season for health preservation. Winter health preservation relies on the “natural way”, which requires adapting to the coldness of nature, storing vitality, and laying a solid foundation for the coming year’s growth.
There is a Taoist saying: “Winter storage is for health preservation, and one should keep their body in accordance with the four seasons.” This means that during the cold winter, one should follow the way of heaven and pay attention to storing essence and absorbing qi. Below, we will discuss the methods of winter health preservation from the aspects of diet, daily life, and emotional well-being.
1、 Dietary regulation: suitable temperature and warming supplement
Winter is suitable for warming up. As the Taoist physician said, “If you don’t store essence in winter, you will inevitably get sick and warm in spring.” At this time, the yang qi is absorbed and the yin qi is strong. It is advisable to eat some warm food to supplement the body’s yang energy, prevent cold and keep warm.
The Yellow Emperor’s Inner Canon states: “The five grains are for nourishment, the five fruits are for assistance, the five livestock are for benefit, and the five vegetables are for nourishment.” Based on this, in winter, one should eat more warm foods such as lamb, chicken, and beef, and consume nuts such as chestnuts, walnuts, and almonds in moderation to enhance the body’s ability to keep warm. In addition, it can be paired with ginger and scallion isothermal seasonings to help promote yang gas migration.
During winter tonics, it is important to exercise moderation and avoid excessive intake. Taoist doctors emphasize the principle of “supplementing deficiency, but actually purging it”. If the physical condition is already good, there is no need to deliberately supplement it. In addition, it is necessary to avoid raw and cold foods to prevent damage to the spleen and stomach yang qi, which can cause stagnation of cold and damp qi in the body.
2、 Orderly living: sleeping in early and waking up late
The Yellow Emperor’s Inner Canon states: “In the third month of winter, this is called closed storage.” In winter, the days are short and the nights are long, and nature has entered the stage of storage. People should also “lie down early and wake up late, and wait for the sunlight”. At this time, the body’s yang energy is restrained, suitable for sleeping early to hide yang and waking up late to follow yin.
It is advisable to postpone waking up after sunrise in winter to help maintain warmth and protect the sun. In addition, it is also advisable to take a nap appropriately, which not only helps to nourish yang energy but also nourishes the mind.
Pay attention to keeping warm in the living environment, especially for the head, neck, and feet. The ancient saying goes, “Cold arises from underfoot
The feet connect to the organs and are a place where cold pathogens are prone to enter. Therefore, it is necessary to develop the habit of soaking feet, promote blood circulation, and dispel coldness. Soaking feet before bedtime can also harmonize qi and blood, helping to promote a peaceful sleep.
3、 Exercise and rehabilitation: combining movement and stillness
Taoism advocates that vigorous exercise is not advisable in winter, and that it is better to practice meditation to nourish the mind and regulate qi. Winter health preservation focuses on “hiding”, so it is suitable to choose gentle exercises such as Tai Chi, Eight Section Brocade, meditation, etc. These activities can gently stretch the muscles and bones, activate qi and blood, and avoid the loss of yang energy due to intense exercise.
However, it is also not advisable to sit for long periods of time in winter, and one should walk around appropriately. As the ancient saying goes, “The flowing water does not rot, and the axis of the house does not worm.” If one sits still for a long time, their qi and blood will not flow smoothly, which can easily accumulate cold and damp qi and damage their health.
Therefore, moderate activity should be maintained, and the activity range should be indoors or in a sheltered place. When going out, pay attention to keeping warm to prevent the invasion of cold air.
4、 Emotional cultivation: Tranquility leads to far-reaching goals
Taoist doctors believe that emotional regulation is crucial for health preservation. Winter can easily lead to low mood, and Taoism emphasizes “less selfishness and less desire”, which means reducing selfish thoughts and maintaining a peaceful mindset.
In winter, when the weather is cold and the land is closed, it is easy to feel lonely. It is advisable to maintain a peaceful mindset and avoid worries and troubles. By sitting quietly, meditating, and other methods, one can calm down, let go of distractions, and achieve inner peace and far-reaching goals.
In winter, it is also advisable to cultivate hobbies such as calligraphy and painting to cultivate emotions and cultivate sentiments. Taoism pursues inner peace and emphasizes the principles of “simplicity and clarity of mind, tranquility and far-reaching goals”.
In winter health preservation, maintaining a peaceful state of mind and following the natural way can achieve a state of physical and mental well-being.
5、 Strengthening the body and consolidating the essence: consolidating the essence and storing the spirit
Winter is the time of ‘closed storage’ throughout the year, and it is advisable to release less essence and energy to store the energy of Yuanyang. The ancients said, “The kidney is the main seal that stores essence.” The kidney is the foundation of human life and the source of essence, qi, and spirit. In winter, attention should be paid to regulating kidney qi to avoid wasting essence.
Therefore, attention should be paid to abstinence and nourishing essence, and excessive fatigue should be avoided to avoid damaging kidney qi and affecting health in the coming year.
In terms of diet, it is advisable to consume kidney tonifying products such as goji berries, black sesame seeds, yams, etc. Nourishing kidney qi in winter not only helps maintain physical fitness, but also lays a solid foundation for the generation of yang qi in the coming year.
6、 Health and disease prevention: Adapt to the season
Winter is a season when the “cold evil” is more prevalent, which can easily lead to diseases such as colds and joint pain. Therefore, timely prevention should be based on the physical condition. Taoist doctors believe that maintaining sufficient yang energy and harmonizing yin and yang can naturally reduce the number of patients. Moderate intake of warm foods such as onions and ginger in winter can help dispel cold and dampness.
In ancient times, moxibustion, cupping, and other methods were used to support yang qi, especially moxibustion on acupoints such as “Guan Yuan”, “Zu San Li”, and “Ming Men”, which can enhance cold resistance and regulate physical fitness. In addition, it is important to pay more attention to respiratory maintenance in winter, maintain air circulation, and reduce the invasion of cold air.
The Dao follows the natural way, with four seasons for recuperation
Winter health preservation lies in following the principles of the four seasons, adhering to the principle of “winter storage”, and integrating the “natural way” into daily life. By adopting a reasonable diet, regular living habits, moderate exercise, and emotional regulation, one can accumulate essence, nourish the mind, maintain yang energy, and promote internal harmony in the body, enabling a smooth passage through the cold winter.
As the saying goes, ‘the Tao gives birth to one, one gives birth to two, two gives birth to three, and three gives birth to all things.’ The way of health preservation is also the same. Starting from simple daily habits, a healthy foundation can be achieved.
