Embracing Rest- Seasonal Wisdom for Winter

“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.

Supporting Yin after a Menstrual Cycle

Post Menstrual Care

Yin is considered the physical substance of the body, while Yang refers to the function. While Yin covers all bodily fluids, in relation to menstruation, it specifically refers to blood. Though different for every woman, there is blood loss during menstruation, so in the next phase of a woman’s cycle, the follicular phase, there is a strong focus on tonifying and replenishing the blood. Excessive blood loss, or menorrhagia, during menstruation can cause symptoms like pale complexion, lips, tongue, or nail beds, visual spots, thinness, hair loss, dry hair, dry skin, constipation, poor memory, headaches, fatigue, anemia, amenorrhea, or scanty menses. TCM has many guidelines to follow, from diet to exercise to acupuncture, to best support your body post menstruation, so each period can be healthier than the last.

Diet
The follicular phase is all about hormonal changes thickening the lining of the uterus to prepare for ovulation, so there is a great focus on rebuilding blood and Yin. A nourishing diet can replenish blood by providing the necessary vitamins for healthy red blood cell production. For optimal digestion and absorption, an emphasis on lightly cooked foods vs raw is encouraged, since raw food is harder for the body to process. Also, avoid sugar, processed foods, and alcohol. 

Dark leafy greens like spinach, kale, and collard greens are rich in iron, which is important for red blood cell production

Red meat like beef, liver, and lamb, which are great sources of vitamin B12, which is necessary to produce healthy red blood cells

Bone broth

Eggs are a source of protein and iron.

Black and kidney beans are rich in folate and aid in red blood cell production

Fruits like raspberries, blackberries, pears, persimmons, bananas, apples, kiwis, melon, and tangerines are sources of magnesium, vitamin C, and calcium d-glucarate

Seeds like black and white sesame, sunflower, and pumpkin are sources of methionine and zinc

Nuts like almonds, cashews, peanuts, and brazil nuts are sources of magnesium, zinc, and methionine

Room temperature water or tea- avoid ice water

Bone Broth Recipe:
High nutrition to tonify and support blood health

Ingredients:

3-5 lbs of bones (ideally a mix of cuts from pasture raised farms)
2 yellow onions- peeled and roughly cut
1 bunch celery- bottom removed
3-4 large carrots- cut in half
2-3 garlic cloves- peeled
3-4 shiitake mushrooms- cut
Olive oil
Salt
2 tablespoons apple cider vinegar
Water

Recipe:
1. Preheat oven to 425 F

2. Place bones, onions, celery, carrots, garlic and shiitake mushrooms into a heavy bottomed pan and coat in olive oil and generous amount of salt and toss until all ingredients are covered in olive oil and salt. Roast for about 20 minutes or until bones and vegetables “appear roasted” " and then remove.

3. Place bones and vegetables into a large stock pot and fill about 3/4 full with water and add 2 tablespoons of apple cider vinegar. Bring to boil and then simmer for 8 - 48 hours. For those who need a broth more quickly an instant pot or equivalent can be used. When I use an 8 quart instant pot, I divide the ingredients in half, fill to the "max line" and cook for 1 hour and let the instant pot go through a natural release. The whole process is about 90 minutes per batch.

Both methods produce a high quality bone broth far superior to store bought bone broth. However, we believe it is important to note that the long and slow method results in the highest quality broth.

Exercise and Rest
In the follicular phase, the hormone estrogen is at its peak, so more energetic exercises like running, cycling, dancing, or weight training will help circulate blood throughout the body. While moving your body is important, proper rest is also essential to allow the blood to fully replenish instead of being further depleted by overexertion. Keep listening to your body, and if you feel tired, rest. 

An important aspect of traditional Chinese medicine involves maintaining warmth in the blood. Warm feet warm uterus. Keeping the feet warm in addition to maintaining warmth in the digestive system will support smooth blood flow, enhance blood production, and reduce menstrual pain.

Acupuncture
Acupuncture can help regulate menstruation so that menorrhagia, or excessive bleeding during menstruation, can be avoided. During the follicular phase, acupuncture focuses on improving uterine and ovarian blood flow to the ovary follicles so they can develop, thickening the endometrial lining, and increasing cervical mucus. Acupuncture can also help regulate hormones. Each phase of a woman’s cycle produces hormones in different levels, and producing enough estrogen in the follicular phase will help with ovary follicle and uterine lining development. Improved circulation, removal of stagnation, energy stimulation, increased blood supply, pathogen elimination, strengthened immune system, and yin yang harmony are all things acupuncture can help with that will aid in blood nourishment and production.

Each woman has a different relationship and experience with menstruation, and some struggle without realizing they do not have to. Small changes can have a significant impact on how a woman’s body transitions through their cycle, and with the proper tools, the process can become much more pleasant. Balancing exercise and rest, and most importantly, proper nutrition, will help your body function efficiently, effectively, and can make a sometimes difficult time much easier. Listen to your body, explore acupuncture for support, and adapt to the changes of each cycle so that the next one is better than the last.

Resources

https://www.acupunctureindelray.com/blog/nourishing-the-body-post-period

https://www.thomsonmedical.com/blog/tcm/acupuncture-for-menstruation

https://www.herbalreality.com/condition/menstrual-health-traditional-chinese-medicine-perspective/#:~:text=Tonify%20blood%20after%20the%20period,molasses%2C%20dried%20apricot%20and%20fig.

https://www.ginsengacupuncture.com.au/blood-nourishing-foods/

https://www.doublehappinesshealth.com/dhhblog/2019/5/8/foods-that-build-the-blood

https://www.francesturner.org/wp-content/uploads/2020/11/Blood_nourishing_foods.pdf

https://cherryblossomhealingarts.com/internal-medicine/foods-to-nourish-blood#:~:text=stress%2C%20or%20menorrhagia.-,Symptoms%20of%20Blood%20Deficiency,anemia%2C%20amenorrhea%20or%20scanty%20menses.

https://ellicottacupuncturecentre.com/acupuncture-for-blood-circulation/#:~:text=Does%20Acupuncture%20Increase%20Blood%20Flow,blood%20flow%20to%20those%20areas.

https://wthn.com/blogs/wthnside-out/womenshealth

https://thefertilitypod.com.au/acupuncture-menstrual-cycle-hormones/

https://www.northshoreacupunctureandnaturalmedicine.com/north-shore-acupuncture-blog/bone-broth-recipe

Zou Yue Zi: Supporting the Mother After Childbirth

Proper postpartum care is essential for the mother’s immediate and long term health. Through rest, nutrition, and healthy daily practices, women can recover from the rigors of pregnancy and delivery to best support themselves and their growing family. The following guidelines can be adapted to best reflect the individual mother’s postpartum experience for optimal recovery.

Zou Yue Zi

Zou Yue Zi, or “doing the month”, refers to the first 40 days, or 6-8 weeks, of essential and specific rest after birth where the focus is on the mother’s recovery. This is the practice of slowly acclimating to regular, pre pregnancy and delivery activity, allowing the mother’s body to regain strength through rest and relaxation. Each month postpartum has particular guidelines to follow for optimal recovery.

Month 1:
Aside from caring for the baby’s needs like feeding and changing diapers, the rest of the mother’s time should be spent in bed. Get up only to use the restroom or bathe.
Sleep when baby sleeps, even if that is just for a few minutes
Designate someone else, whether that be a partner, parent, doula, friend, or other type of professional, to manage household tasks like cleaning, cooking, childcare, and various other daily life tasks
Do not go outside and avoid opening windows
Limit the number of people you allow in your home to avoid germs
Do very soft stretches from bed
Pay attention to vaginal bleeding- should only last a few weeks after birth
Keep the body at a comfortable temperature- not too hot or cold
Practice meditation

Month 2:
This is the time to start reincorporating simple household tasks
Start taking short walks outside
Incorporate light exercises like yoga, pilates, or qigong to strengthen lower back and abdominals
Strengthen pelvic floor with kegel exercises
Avoid lifting weights or doing heavy housework

Month 3:
Regular activity should be achievable by now, but recovery is individual

Acupuncture

As early as 7 days after birth, postpartum acupuncture can help rebalance the mother’s body and support recovery. Treatment will vary depending on vaginal vs c-section delivery, as well as on the mother’s particular needs. 

Acupuncture can help with the following postpartum symptoms:

Difficulty lactating
Mastitis (inflammation or an infection of one or both breasts)
Urinary incontinence from vaginal tearing
Fatigue/exhaustion
Pelvic pain, and pain/recovery after a C-section
Constipation and hemorrhoids
Postpartum depression and anxiety
Night sweats and hormonal imbalances
Uterine bleeding
Calms the nervous system
Promotes stress relief and relaxation
Grounding
Relieves symptoms of postpartum depression and anxiety

Nutrition and Recipes

According to TCM, blood and yin deficiency and blood stagnation are two types of deficiencies that can affect a woman’s body postpartum. Birth is a strenuous process in which the mother’s Qi, or energy, is depleted and she loses a large quantity of blood. During pregnancy, blood, Qi, and essence are given to the baby, depleting the mother. To combat these deficiencies while pregnant, prenatal vitamins are recommended, but supplementation does not end postpartum. Proper nutrients are required to produce milk to feed the baby, and to support the mother in replenishing Qi and essence.

Postpartum vitamins:

Iron, B12, omega fatty acids, choline, vitamin D

Postpartum foods:

Grains like millet, rice, oats, corn, barley, wheat
Proteins like eggs, salmon, lean meat, chicken, black chicken, mung beans, black bean
Nuts or seeds like black sesame seeds, walnuts, pecans, pine nuts
Vegetables like dark leafy greens, carrots, legumes, spinach, seaweed, yams, broccoli, asparagus
Roots like ginger
Fruits like cantaloupe, honeydew, bananas, mangoes, apricots, prunes, grapefruit. Fruit can be fresh, canned, or dried, but avoid frozen
Dairy like organic whole fat milk, yogurt, cheese

Avoid the following:

Alcohol and smoking
Oranges, onions, and garlic- may cause bloating and diarrhea in the newborn
Chives, hot chili, pungent foods
Frozen or icy cold foods and drinks of any kind
Sugary or processed foods such as cakes, pastries, and desserts
Overly oily, greasy, fried, or fatty foods
Ginseng tea

Chicken Soup

Ingredients:

1 whole Chicken silkie or black chicken if possible, regular chicken if not - around 2 lbs or 1 kg.

¼ Cup (60ml) Shaoxing Chinese cooking wine or sherry

4 (2oz or 60g) Scallions, chopped

1.5 oz (45g) Fresh ginger, peeled and sliced thin

1 oz (25g) Shiitake mushrooms (optional)

1 bag dried herbs from Cherry Blossom Healing Arts- separate out the goji berries and red dates

Soy sauce to taste

Salt and pepper to taste

Instructions:

Rinse chicken, remove giblets, and place in a large stockpot or dutch oven. Add in cooking wine, scallions, ginger, and bagged herbs.

Bring to a gentle simmer over medium heat and scoop off any foam that rises to the surface. Continue at a gentle simmer until the chicken is cooked through and falls off the bone, about 45 minutes.

Carefully remove chicken from the broth and allow time to cool before removing the meat (and skin if you like it).

Return carcass to broth, cover, and cook at a very gentle simmer for a clearer broth, about 3 hours, or a light boil for a creamier broth, about 2 hours.

Strain broth, discarding chicken carcass and aromatics. Return broth to the pot, add in chicken meat, goji berries, dates, and mushrooms. Simmer until mushrooms are cooked through, about 2-4 minutes.

Season with additional salt, pepper, or soy sauce as needed. Garnish with chopped scallions and enjoy!

In our modern world, there is a strong pressure to quickly return to normal life. However, taking the time to really rest, nourish, and replenish your body postpartum can have immediate and long lasting positive effects on a mother’s health, and therefore her baby’s as well. These first weeks after the stress of birth are precious, and should be treated with care. Take the time to rest and relax and enjoy your new baby.

References

https://elissapelling.com.au/tcm-and-postpartum-traditions/
https://cherryblossomhealingarts.com/womens-health/how-to-care-for-yourself-postpartum
https://www.tcmhealingcenter.com/post/postpartum-care-with-tcm-how-to-optimize-the-health-of-you-and-baby
https://www.hennepinhealthcare.org/specialty/acupuncture/acupuncture-postpartum/
https://thedaohealth.com.au/postpartum-support-acupuncture/
https://babynestbirth.com/acupuncture-after-birth-top-4-healing-benefits/