“The three months of winter are the time of shutting and storing away.” Su Wen Chapter 2
We are supposed to feel tired right now. That is the way of cold seasons… things freeze and rest until spring. Think about how the sun holds an immense amount of energy that charges us up and provokes action and socialization. And how darkness pulls us to sleep and hide out more inside of our nests. Fearing the sun will never return, we can get pulled even deeper into a state of depression or despair that misunderstands the constant rhythm of nature. The sun always returns.
In the practice of classical Chinese medicine, the season is the master teacher. Humans are a part of the myriad of all living things on Earth and while intelligent, their wisdom is no match for Nature. The classical texts of Chinese medicine records layout simple lifestyle adjustments that honor the season and promote the body to thrive.
PRIORITIZE SLEEP
The night is long, and the body needs to recover from summer. Sleep more in the winter months to rebuild energy for spring. It is normal to feel more tired. Rather than push past it, stay in and live a quieter life. The sun will return and so will the energy of productivity. If sleep is difficult, investigate reasons for this and find help to re-establish your sleep cycle.
MORNING MASSAGE
Start the day by massaging the ears. There are reflex points in the ear that relate to every point of the body. Activating all of these areas will promote better energy. Massage the bottom of the foot in the pit of the center and work up to the inner ankle and lower leg.
Massage both ears and both feet.
COMBINE BITTER AND SALTY FOODS
Salty foods can soften tense muscle but damage the body if taken in excess. Combining soups, stews, roasted and root vegetables with bitter greens and radish balance the heat. Too many warm foods build up heat that can cause agitation and constipation. It is a great time for soup and salad combinations that encourage dark leafy greens, colored peppers, radish and vinegar-based dressing paired with a hearty soup that will encourage deep warmth in the blood of the digestive system.
FRESH CLEAN AIR
Winter often brings more illness. Keeping a window cracked in the house prevents the air from getting too warm and stuffy. Fresh air and proper humidity help the lungs. Boil a mixture of 50/50 water and vinegar on the stove for 30 minutes to clean the air and increase humidity. Be careful not to open windows that are directly near a bed to prevent cold from causing stiff muscles or chills.
MOVEMENT AS MEDICINE
Stimulation by daily exposure to cold is also healthy, so long as you wear warm clothing. Fresh air and movement prevent laziness and depression. It is important to stay active as lack of movement is bad for the heart, digestion, and general circulation. Bundle up and get our for walks after dinner or lunch and continue exercising.
“Tonifying the body in winter enables one to fight a tiger in Spring.” - Chinese Saying
CONTAIN YOUR HEAT- ESPECIALLY IN YOUR FEET
Cold plunges and detox sauna sessions may be promoted on social media, but the sages of classical Chinese medicine would not be hitting the like button. Seek warmth and avoid cold, but do not get hot and sweat. When the pores open to for sweating and cooling off the body, they are also open to cold air. Wearing layers of wool clothing and using a sauna to warm up rather than detox sweat are good methods for keeping the body warm.
The feet connect to the frozen earth and can be an overlooked source of injury. Wearing too thin of socks or shoes can allow cold to travel up in to the groin, lower abdomen, and low back. This can lead to back pain, hernia-like symptoms, severe menstrual cramping, and feeling of internal cold. Warm wool socks and regular warm foot soaks can help relieve issues from cold feet.
Foot Soak Recipes:
There are several stages to the foot bath process, and the real healing begins after several baths. If one struggles with poor circulation, the first few baths might only warm the feet. After several baths, if circulation improves, one will feel the heat from the bath rising up the legs, through the body where one might feel an increase in heart rate, to the head. At this point, one may start sweating, and this signals the end of the bath session. To do this at home, follow the steps below.
1. Boil water to 104℉, or a comfortable temperature, with desired herbs
2. Pour liquid into foot bath- use any container that holds water and that your feet can fit in
3. Soak feet before bed for 20 minutes, or until you break a sweat
4. After soak, dry your feet and keep them warm
Common foot bath herbs:
Epsom Salt: alleviates constipation, relieves pain, reduces fatigue, improves sleep
Himalayan Salt: relieves pain
Ginger and Dandelion: good for flu relief
Mugwort: promotes blood circulation, relieves pain, soothes menstrual cramps, regulates qi
Chrysanthemum: anti-inflammatory and anti-bacterial, relieves stress, sadness, anger
Skullcap: relieves tension headaches
Winter begs us to seek warmth and restoration. While there may be pressure to exercise more, drink more smoothies, and find new routines for productivity, that is not winter. For inspiration, look around at the plants, animals, and cycles of sunlight. We can find the natural rhythm when we simply pay attention and tune in to what is happening in the myriad of life around us.
REFERENCES:
BISIO, T. (2024). Eight winds in the heavens: Seasonal health secrets and Qi Gong exercises from Daoist sages... that prevent disease and promote optimal health &. OUTSKIRTS PRESS.
“DIY Chinese herbal foot soak”. Retrieved from https://acupuncturefitzroy.com/2019/06/02/herbal-foot-soak/.
Ni, M. (1995). The Yellow Emperor’s classic of medicine: A New Translation of the Neijing Suwen with Commentary. Shambhala Publications.