The Daily Biological Clock

The TCM and Aruyvedic principle of the body clock ticks around the idea of Qi and its changing flow in the body throughout a 24 hour period. Also known as dinacharya, this principle recognizes the body’s natural flow physiologically and emotionally, and is a great tool to help align mind, body, and spirit. By returning to, or even just acknowledging this cycle, we can reconnect with our bodies and have a better understanding of how to support ourselves for optimal health. Split into 2 hour intervals, each time frame correlates with yin or yang, a time of day, an element, each organ and its biological function, an emotion, and a season. In the first 12 hours, energy increases and peaks to support the body through wakefulness, and then ebbs to support the body at rest. 

Early Morning

2am-6am

Liver, Lung, Large Intestine

Air, Yang, Spring

2am-3am: During this time, the liver is in the second half of its cycle of detoxification and creating fresh blood. During this time, you should be fully asleep. If you find yourself regularly waking at this hour, you could potentially have issues with proper liver detoxification, or have unprocessed feelings of anger, frustration, or rage.

3am-5am: This interval is the time of the lungs and respiration, and is also a time when the body should be asleep. If awake at this time, try breathing techniques to relax your body. Or exercise, as this is thought to be the time when the lungs are their strongest. Stay warm to help the lungs replenish oxygen. Feelings of sadness and grief are common now, and if left unaddressed can weaken the body’s immune system. If experiencing these feelings, stay in bed and rest.

5am-6am: This interval is the first half of the large intestine’s cycle of preparing for a bowel movement and removing toxins. In these early hours of wakefulness, it is the perfect time to shower or bathe, and combing your hair is thought to clear energy from the mind, allowing you to start your day fresh. The emotions associated with this time are defensiveness or feeling stuck.

Morning

6am-10am

Large Intestine, Stomach, Spleen

Earth, Yang, Spring

The morning is associated with spring, and is the perfect time to do Qi Gong and stretches to encourage the rising of Yang. Get outside so the lungs can get fresh air. Eat a nourishing meal that is large enough to provide enough energy, but not too large to overwhelm proper digestion. Avoid drinking cold liquids that can cause mucus production and clog digestion. Ginger is good to consume in the morning to aid in rising Yang and the heat encourages proper digestion. Warming food and drink at this time are crucial for digestion.

6am-7am: This is the second half of the large intestine’s time of elimination, and is the perfect time to have a bowel movement and prepare for your first meal of the day. If constipated, drink a large cup of warm water to promote hydration and get things moving.

7am-9am: This is the time of the stomach, so it is important to fit your largest meal of the day in this interval. Focusing on warm, nourishing foods will help your stomach digest and absorb the nutrients. Feelings associated with this time are disgust or despair. 

9am-10am: The spleen is in the first part of its cycle of releasing digestive enzymes to help digest your breakfast and turn it into energy for this first part of your day. With digestion comes the building of energy and qi in the blood. If you find you need caffeine pick me up to start your day, your spleen energy may be weak or fatigued.

Midday

10am-2pm

Spleen, Heart, Small Intestine

Water, Fire, Yang/Yin, Summer

Like summer, our energy peaks around noon. At this time Yang and Yin switch roles with the Yang giving way to Yin. Reservation of Yang energy is important at this time to carry you through the rest of the afternoon. Take a nap or meditate after lunch before returning to your daily activities. Late morning to midday is a great time to let your mind wander and expand, allowing Qi to flourish. Try a walk surrounded by nature around lunchtime for benefits to the heart. For lunch, avoid heavy foods that can make you feel bloated and groggy, and instead enjoy a light meal of easy to digest foods to keep you energized for the rest of the afternoon. 

10am-11am:  In the second half of the spleen’s cycle, you have plenty of energy to get your day started.  This is the best time to exercise or to start your work day. Try to accomplish your most taxing tasks at this time when you have optimal energy. Emotions you may feel at this time include low self-esteem.

11am-1pm: During the time of the heart, the heart is working hard, yet optimally, to pump nutrients through the body to give you energy. This is a good time to eat lunch to avoid a decrease in energy from lack of nutrients and fuel. Have a light, cooked meal, a cup of tea, or a 1 hour nap. You may feel extreme joy or sadness at this time, but proper nutrition at this time can help keep us emotionally grounded. 

1pm-2pm: As the small intestine begins its cycle, it will begin full digestion and assimilation of your prior meal.

Afternoon

2pm-6pm

Small Intestine, Bladder, Kidney

Air, Yin, Autumn


As the day moves into the afternoon, like autumn, Yin energy grows and Yang energy begins to wane. At this time, avoid over exerting the mind and body in a way that drains energy. You can exercise in the afternoon, but pay attention to your energy levels and adjust your routine accordingly. As evening approaches, guard yourself against feelings of agitation or upset. Take some time to reflect on the day in a non judgemental way. If you need an afternoon snack, stink to light foods that are not greasy and are caffeine free.

2pm-3pm: In the second half of the small intestine’s cycle, it is the perfect time to continue daily tasks such as work, errands, or exercise. Feelings of abandonment or vulnerability may arise at this time.

3pm-5pm: The bladder is working at this time to move metabolic waste through the kidney’s filtration system. Drinking water or tea at this time will help with this detoxification process. Use this time to study, challenge your mind, and learn new things. You may feel irritated in this phase of the cycle.

5pm-6pm: The kidneys are in the first part of their cycle of maintaining proper chemical balance. Proper function of the kidney is responsible for the development of blood, healthy respiration, sex drive, bone development and repair, and aging.

Evening

6pm-10pm

Kidney, Pericardium, Triple Burner

Water, Earth, Yin, Winter


Evening, like winter, is the time for winding down to restfulness. Yang energy has moved inward and Yin is at the surface. Go for a quiet walk after dinner, soak your feet in warm water, or massage the bottoms of your feet to move Qi downward away from the head to prepare for sleep. Allow your mind to clear, and try not to ruminate on the day or make plans for the next day. These activities are best saved for mornings. Try to eat a warming dinner between 5pm-7pm so the body has enough time to digest before bed. Incorporating cooling foods like radish is better i the evening. Eating a heavy meal at this time could result in a harder time to fall asleep since digestion is not at its strongest. 

6pm-7pm: Have a light dinner at this time, and then go for a walk or do stretches to activate circulation and blood filtration through the kidneys. Fear or terror are common emotions at this time. 

7pm-9pm: The pericardium cycle focuses on circulating nutrients to capillaries and the cells. The pericardium functions as protector of the heart and mind, circulates blood to the heart, and correlates to our relationships. Use this time to read or meditate, and avoid doing anything too mentally engaging. Focus on winding down for the night. These hours are the perfect time to conceive. Difficulty expressing emotions may be felt.

9pm-10pm: During the first half of the triple burner, or San Jiao stage, the endocrine system works to bring the body to homeostasis, and enzymes are adjusted. Start preparing for bed at this time. While no specific organ is associated with this time, the focus is on moving Qi and regulating water levels and excretions within the body.

Late Night

10pm-2am

Triple Burner, Gallbladder, Liver

Water, Fire, Yin/Yang, Winter

10pm-11pm: For the second half of this endocrine system’s process, you should be closer to or fully asleep so that the body has enough time to conserve energy for the next day. You may feel paranoia or confusion at this time.

11pm-1am: By this time of the gallbladder, you should be fully asleep. This is when Yin ebbs and Yang begins to grow to help keep you active during the day to come. Proper sleep at this time is essential to waking up restful with enough energy to start your day. The gallbladder is closely related to the liver, and performs functions like storing and excreting bile, controlling the sinews, controlling decisiveness, and influences quality of sleep. If the gallbladder is weak, blood will not be pulled from the sinews and sent to the liver for detoxification, which can cause various aches and pains upon waking.  Feelings of resentment are common at this time. 

1am-2am: This hour is the first of the liver’s detox cycle, and it is important to be fully asleep. While Yang is being stored in these hours, too much Yang energy can cause you to wake at this time.

Adjusting your lifestyle to best encourage and support these natural cycles can lead to potential diagnosing of ailments, proper organ function, and a return to homeostasis of mind, body, and spirit. Working with your body instead of against it will make you fell better, give you more energy, lessen aches and pains, and will allow your body to be healthier overall. Try paying attention to patterns of wakefulness at night and the corresponding organ functions, and to any recurring emotions you have throughout the day.


References


Staying Hydrated in Winter

How to Hydrate without Water

Winter is associated with the water element, the most nourishing and essential element for sustaining life. In these long, cool months, there is a great focus on slowing down, resting, conserving, turning energy inward, and staying hydrated. In TCM, proper hydration is crucial for optimal health and balance in the body. Hydration is closely linked to keeping the body’s yin and yang balanced, regulating fluids, promoting Qi, and sustaining the kidneys. While increased water consumption is advisable in the hot summer months, moderate consumption of water in winter is important to not cause excessive cooling of the body.


Tea

In TCM, the kidneys store jing, our vital essence, and Qi, and since an imbalance in the kidneys is easy in winter, it is important to drink lots of fluids. While a hot cup of green tea is going to warm your body up initially, it actually has cooling effects on the body, making it a more suitable tea for summer. It is essential to avoid unnecessary cooling of the body in winter, so drinking the proper tea for the winter season can keep your body warm and hydrated. Teas that have warming effects on the body include rose tea, chai tea, ginger tea, and black tea.

Rose tea can be enjoyed by steeping organic rose hips or petals in hot water for about 20 minutes. This tea boosts Qi, enriches blood, enhances mood, and is related to yin, making it the perfect tea to enjoy through the winter blues.

Chai tea is full of warming ingredients like black tea, cardamom, ginger, cinnamon, clove, nutmeg, black peppercorn, and sometimes chillies. These spices are added to milk and sugar to create a spicy tea that will keep your body warm. Chai tea can also be enjoyed sugar and milk free.

Ginger tea is warming and is used to boost the immune system, aid digestion, and enhance the

abundance and circulation of yang energy. Even though yang essence retreats during winter, this season is all about conservation to better prepare for the expansiveness of spring and summer, so yang support is still important. Add ginger to hot water and honey to taste, and enjoy a cup to battle colds or the flu.

Black tea is also warming, and improves digestion and boosts metabolism. Steep loose leaf or tea bag in hot water, add your favorite milk and honey, or enjoy black. Teas that are best left for the other months include oolong, chrysanthemum, jasmine, and green tea.

Golden Turmeric Tea Recipe
Turmeric is a warming and anti-inflammatory root that can ease any aches from wintery chills. Each ingredient of this tea has healing properties; turmeric invigorates the blood, alleviates pain, and promotes Qi circulation, black pepper warms digestion, dispels internal cold, ginger is warming, honey nourishes yin, and cinnamon warms the kidneys.

Ingredients:

● 2 cups of milk, preferably dairy free.

● 1 tsp turmeric

● 1 teaspoon raw honey or more to taste

● Pinch of ground black pepper

● ¼ inch fresh ginger, peeled or grated on a zester

● 1 tsp cinnamon

Directions:

Pour all ingredients into a saucepan and heat for 3-5 minutes over medium heat until hot but not boiling. Whisk while heating to mix all ingredients. Drink immediately. Recipe serves two.


Food

Warming or cooling foods are not categorized by their temperature, but rather by the effect they have on the body after consumption. In winter, eating foods with a high water content like bone broth with sea or himalayan salt will provide the body with all necessary nutrients while helping the body retain water and warmth. Focus on foods that share qualities of the water element, like dark colors, salty taste, and high water content. These foods include walnuts, almonds, chestnuts, seeds, oats, legumes, lentils, brown rice, lamb, chicken, salmon, shellfish, salt water fish, seaweed, spirulina, dark colored berries, root vegetables, black beans, mushrooms, onions, leeks, scallions, chives, sweet potato, whole grains, stews, soups, ginger, garlic, cardamom, cinnamon bark, clove, turmeric, warm cooked foods, and limiting cold and raw foods. Avoid cooling foods like raw salads, sushi, iced drinks, and dairy, as they all require extra energy to metabolize.


Healing TCM Soup Recipe

Ingredients:

Broth

● 1 whole 4-5 lb chicken, quartered and skin removed OR 3 large portobello mushrooms

cut into 1 inch pieces

● 1 gallon filtered water

● 2 cloves chopped garlic

● 3 stalks celery chopped

● 2 carrots chopped

● 1 large cucumber diced

● 2-3 inches fresh ginger, cut in half

● 1-2 inches fresh galangal, cut in half

● 2 tbsp apple cider vinegar


Soup

● 4 celery stalks

● 4-5 shiitake mushrooms, chopped

● 3 carrots chopped

● 1 bunch scallions, chopped

● 1 bunch cilantro, chopped

● Salt and pepper

Directions
To make the broth, add all ingredients in a pot and bring to a boil. Lower heat, cover, and simmer for 1.5-2 hours on low heat. Once done, pour through a colander and separate veggies from the chicken. Discard veggies, and pour broth back into the pot, bringing it to a simmer. Add in all soup ingredients except for the green onion and cilantro. Cover and simmer for 30 minutes.

While the broth is simmering, remove all meat from chicken, cut into small pieces, and add to the soup. Add scallions for the last 5 minutes of cooking. Serve with chopped cilantro sprinkled on top, and add salt and pepper to taste.

This winter, take advantage of the longer nights to slow down, rest, turn inwards, enjoy warm cups of tea, and hearty bowls of soup. Conserving energy now is important for maintaining it through the expansive summer months where depletion is easy, so like water, flow with the season and stay warm and hydrated.


Resources


● The Water Element: A TCM Approach to Winter Wellness — Balance Acupuncture -

Charleston, SC

● Staying Hydrated from a TCM Perspective - Mend Acupuncture

● TCM Winter Health Tips to Reflect & Recharge.

● https://urbanremedy.com/healing-traditional-chinese-medicine-soup-recipe-for-winer/

● ​​A TEA FOR ALL SEASONS - Rebalance Traditional Chinese Medicine

● Discover 8 Warming Teas as Defined by Traditional Chinese Medicine

● Winter Nourishment | TCM NYC | The Yinova Center

● Golden Turmeric Tea – Watertown Acupuncture