Embrace Winter with Traditional Chinese Medicine
Winter, according to Traditional Chinese Medicine (TCM), is a time to nurture and conserve our energy. The cold, introspective season is associated with the Water element, emphasizing the importance of rest, reflection, and preservation of vital energy. Here are some health tips and food recommendations to help you stay balanced and healthy throughout the winter months.
Health Tips for Winter
Stay Warm and Protect Your Kidneys and Immune/Nervous System
In TCM, winter is linked to the kidneys, the source of our vital energy (Qi). Keep your lower back and feet warm to support kidney and immune/nervous system health. Avoid cold foods and beverages that can weaken your kidney Qi. Opt for warm, cooked meals instead.
Rest and Replenish
Winter is a time for rest and rejuvenation. Prioritise sleep, go to bed early, and sleep in a little. Practice gentle exercises like Tai Chi and Qi Gong to maintain circulation without depleting your energy reserves like strenuous exercise can.
Stay Hydrated
Despite the cold weather, staying hydrated is essential. Drink warm water or herbal teas to keep your body hydrated and support kidney function.
Boost Your Immunity
Strengthen your immune system with acupuncture and herbal medicine. Common herbs used in winter include astragalus (Huang Qi) and ginseng (Ren Shen).
Regulate Your Nervous System and Boost Your Mood
Place a warm (not hot or cold) pack on your chest for 5-10 minutes every day. Practice breathing exercises, such as the 1-10 Breathing technique: breathe in through your nose counting 1, and out through your mouth counting 2, continuing up to 10. If you lose track, start again from 1. Do this for 5-10 minutes daily. These practices help increase vagal tone and improve nervous system health.
Food Recommendations for Winter
Warm and Nourishing Soups
Soups and stews are ideal for winter. Ingredients like ginger, garlic, and green onions provide warmth and boost immunity. Try a traditional Chinese herbal chicken soup with ginseng, goji berries, and dates to nourish your body.
Root Vegetables
Incorporate root vegetables such as carrots, sweet potatoes, and turnips. These vegetables are grounding and provide necessary warmth and nutrients. Roast or steam them to enhance their warming properties.
Whole Grains and Legumes
Whole grains like brown rice, barley, and millet, as well as legumes like black beans, provide sustained energy and support kidney health. Cook them with warming spices like cinnamon and nutmeg for added benefits.
Warming Spices
Use warming spices such as cinnamon, cloves, star anise, and fennel in your cooking. These spices enhance digestion and circulation. Add them to your teas, soups, and porridges.
Herbal Teas for Winter
Ginger Tea
Ginger tea warms the body, improves digestion, and boosts immunity. Add honey and lemon for extra benefits.
Cinnamon and Liquorice Tea
This combination supports kidney health, warms the body, and soothes the respiratory system.
Jujube and Goji Berry Tea
Jujube (red dates) and goji berries nourish the blood and improve energy levels. This tea is perfect for maintaining vitality during the cold months.
Chinese Medicine Winter Recipes
Embracing the wisdom of Traditional Chinese Medicine (TCM), these recipes are designed to nourish and warm your body during the winter months. Each dish incorporates ingredients that support kidney health, boost immunity, and provide sustained energy.
1. Ginseng Chicken Soup
Ingredients:
- 1 whole chicken, cut into pieces
- 10g dried ginseng slices
- 10 dried red dates (jujube)
- 20g goji berries
- 3 slices fresh ginger
- 2 green onions, cut into 2-inch pieces
- 6 cups water
- Salt to taste
Instructions:
- In a large pot, bring the water to a boil. Add the chicken pieces and blanch for a few minutes. Drain and rinse the chicken under cold water.
- In a clean pot, add the blanched chicken, ginseng slices, red dates, goji berries, ginger slices, and green onions. Pour in the water.
- Bring to a boil, then reduce the heat to low and simmer for about 1.5 to 2 hours.
- Season with salt to taste. Serve hot.
2. Black Bean and Sweet Potato Stew
Ingredients:
- 1 cup black beans, soaked overnight
- 2 large sweet potatoes, peeled and cubed
- 1 onion, chopped
- 3 cloves garlic, minced
- 1-inch piece fresh ginger, minced
- 1 cinnamon stick
- 1 tsp ground cumin
- 1 tsp ground coriander
- 4 cups vegetable broth
- 2 tbsp olive oil
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- In a large pot, heat the olive oil over medium heat. Add the onion, garlic, and ginger. Sauté until fragrant.
- Add the soaked black beans, sweet potatoes, cinnamon stick, ground cumin, and ground coriander. Stir to combine.
- Pour in the vegetable broth and bring to a boil. Reduce the heat to low, cover, and simmer for about 1 to 1.5 hours, or until the beans and sweet potatoes are tender.
- Season with salt and pepper to taste. Garnish with fresh cilantro before serving.
3. Ginger and Pumpkin Congee
Ingredients:
- 1 cup rice, rinsed
- 6 cups water
- 2 cups pumpkin, peeled and cubed
- 2-inch piece fresh ginger, sliced
- 1 tsp salt
- 1 tbsp sesame oil
Instructions:
- In a large pot, bring the water to a boil. Add the rice, pumpkin cubes, and ginger slices.
- Reduce the heat to low and simmer, stirring occasionally, for about 1 to 1.5 hours, until the rice and pumpkin are very soft and the congee has a thick consistency.
- Remove the ginger slices. Season with salt and drizzle with sesame oil before serving. Serve warm.
By aligning with the principles of Traditional Chinese Medicine, you are nourishing yourself and preparing for the coming seasons ahead, especially spring, so the transition is smooth and we avoid things like allergies and skin problems.
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Nice article