Winter is not the season to push harder.
In Chinese medicine, it is the most yin time of year. Nature slows down, stores energy and rests. The idea is that we do better when we follow its lead.
This guide combines the practice of yang sheng, or "nourishing life," with a simple routine you can use from November through February.
Why winter needs a different routine
Winter belongs to the Kidney and the Water element in Chinese medicine. The Kidney is said to store jing, your deepest reserve of energy. Winter is the time to protect that reserve rather than spend it.
In practical terms, that means three things.
- Stay warm, especially the lower back, belly and feet
- Eat warm, cooked food that is easy to digest
- Rest more, with earlier nights and later mornings when you can
Want to go deeper? Read What is Yang Sheng and Jing and Winter Kidney Nourishment.
A simple winter wellness routine
Morning, start warm
- Drink warm water or tea before caffeine.
- Dress in layers right away and put socks on.
- Eat a cooked breakfast like congee, oatmeal or eggs with greens.
- Get a few minutes of daylight, even on a cloudy day.
Midday, support rather than push
- Eat a warm lunch instead of skipping it.
- Step outside for a short walk while the sun is up.
- Swap iced drinks for something warm.
Evening, downshift early
- Keep dinner simple and nourishing. Soup counts.
- Dim the lights and put screens away.
- Soak your feet in warm water for 10 minutes. It is a classic Chinese winter ritual.
- Go to bed 30 minutes earlier than you would in summer.
10 ways to stay warm this winter
- Wear a scarf. Chinese medicine says wind and cold enter through the back of the neck.
- Never skip socks. Cold feet chill the whole body.
- Layer your core. Keep the lower back covered.
- Say no to ice. Room temperature or warm drinks are easier on digestion.
- Add warming spices. Ginger, cinnamon, garlic and scallion.
- Choose slow cooking. Braising, stewing and roasting add warmth to food.
- Sip ginger tea. Our Ginger Honey Crystals make it easy.
- Try a warm oil massage. Po Sum On Massage Oil is a traditional warming rub.
- Move a little every day. Tai chi and qigong build warmth without draining you.
- Create a cozy corner. Warm light, a blanket and a book count as self care.
Herbal support for winter
Chinese medicine has a long tradition of winter tonics. Here are a few to know.
- Goji Berries and Red Dates Tea Mix, a gentle daily tea traditionally used to nourish blood
- Golden Cabinet (Jin Gui Shen Qi Tang), a classic formula traditionally used to warm Kidney yang, for people who always feel cold
- Rehmannia Six (Liu Wei Di Huang Tang), traditionally used to nourish Kidney yin, for people who run warm and dry
Not sure which fits? A licensed practitioner can help you choose.
Make winter feel good
A winter routine should feel comforting, not strict. Pick two or three habits from this list and build from there.
For meal ideas, read Warming Foods for Winter. If January fatigue hits hard, read The Power of Wintering.
Shop Herbal Broth and Tea Mixes
Sources
- National Center for Complementary and Integrative Health. Traditional Chinese Medicine, What You Need To Know. nccih.nih.gov
- National Center for Complementary and Integrative Health. Qigong, What You Need To Know. nccih.nih.gov
- National Center for Complementary and Integrative Health. Ginger. nccih.nih.gov
- Sleep Foundation. How Much Sleep Do You Need? sleepfoundation.org
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.