In traditional Chinese medicine (TCM), winter is considered at its peak when the cold is at its strongest—a point when the sharp drop in temperature can weaken the body’s immune defenses, making it harder to fight off viruses.
External elements that make can you sick are called pathogenic qi, and among these, is cold. Exposure to cold can be detrimental to health, as it is believed to deplete yang qi—a vital, warming energy. When warming energy is weakened by low temperatures, the body becomes more prone to illness.
Additionally, cold temperatures can slow blood flow, leading to symptoms such as cold, stiff hands and feet, and muscle and joint discomfort. Poor circulation during winter is also linked to an increased risk of cardiovascular conditions, including stroke.
However, with the right dietary choices and healthy lifestyle habits, it is possible to maintain internal warmth and navigate the winter months with resilience.
Boost Immunity Through Diet
According to TCM, food carries properties similar to medicinal herbs—namely, cold, hot, warm, or cool in nature.
During winter, limiting cold or cooling foods such as watermelon and favoring those that are neutral or warming, such as black tea or dishes seasoned with warming spices such as pepper and cinnamon, can help maintain the body’s internal balance.
Additional foods that help promote warmth in winter include:
Chinese Chives
In TCM, kidney yang is considered the foundation of the body’s overall yang energy—much like a furnace that provides continuous warmth. It powers metabolism, circulation, and vitality, and supports the health of the lower back, knees, bones, and reproductive system. Chive seeds are believed to be particularly effective in enhancing kidney yang and helping the body stay warm, energetic, and resilient, especially during the winter months.
Chinese Yam
Chinese yams nourish both the kidneys and the spleen. According to TCM, strengthening these two organs is essential for boosting immunity.
The spleen system—which includes the stomach, intestines, and pancreas—is responsible for the digestion and absorption of nutrients. At the same time, supporting kidney function helps replenish yang energy, making winter an ideal time to nourish the kidneys.
Pumpkin
Pumpkin helps boost the body’s warming energy and helps you stay warm in the winter. Moreover, it is moisturizing, which helps nourish the body, prevents dryness from cold air, and strengthens immunity.
Pumpkin is also loaded with vitamins A, C, potassium, and antioxidants, which are essential for your body to stay warm during the winter months.
Cinnamon Powder
Cinnamon powder can help boost yang energy.
Some vegetarians experience cold hands and feet during the winter. In such cases, taking 1 to 2 grams of cinnamon powder daily has been reported to improve circulation, with noticeable warmth in the extremities after about a week, making it a simple yet effective dietary remedy.
For people who are physically weak and prone to mouth ulcers—a condition classified in TCM as “deficient heat”—taking small amounts of cinnamon powder can also be beneficial.
However, cinnamon should not be taken directly, as it may irritate the mucous membranes. Since it is fat-soluble, cinnamon is best added to coffee or meals.
Black-Colored Foods
Winter is considered the optimal season for nourishing the kidneys, and in TCM, black-colored foods are believed to support kidney health. Examples include black sesame seeds, black fungus, black rice, and black beans.
Black sesame paste is rich in healthy fats and minerals and has traditionally been associated with hair vitality. It also provides dietary calcium, which may be particularly relevant in winter, when reduced sunlight can impair vitamin D production and calcium absorption.
Black fungus nourishes the kidneys and helps reduce blood clot formation, thereby lowering the risk of heart attacks during the colder months.
Personalizing Winter Nourishment Based on Body Constitution
Apart from the above dietary suggestions, many families prepare herbal soups during the winter to nourish the body. However, when selecting the right foods for winter nourishment, it is essential to consider the individual’s body constitution.
In general, body constitutions can be categorized into three types:
1. Cold-Deficient Constitution
People with a cold-deficient constitution often experience cold hands and feet, as well as soft or loose stools—signs of weakened digestive function. During the winter, they may notice a reduced appetite and a sensation of food sitting heavily in the stomach, indicating internal cold in the digestive system.
For these people, warming foods or yang tonifying food such as dried ginger—as opposed to fresh ginger—is particularly beneficial, as it has a stronger warming effect on the stomach.
Suitable tonic recipes include 10 Complete Great Tonic Decoction (Shi Quan Da Bu Tang), ginger duck stew, and lamb and codonopsis congee, which help replenish the warming energy and strengthen the body. The lamb congee tonic recipe is also recommended for older adults who often experience reduced vitality and increased cold sensitivity during the winter months.
Lamb and Codonopsis Congee
Ingredients
- 3.5 ounces lamb
- 1.8 ounces japonica rice
- 1.1 ounces codonopsis root (dang shen)
- 0.5 ounces astragalus root (huang qi)
- 0.4 ounces goji berries
- 7 Chinese red dates
- 5 slices fresh ginger
- 8 to 10 cups water (adjust for desired thickness)
- Salt to taste
Preparation
- Briefly blanch lamb in boiling water to remove impurities, then cut into small pieces.
- Thoroughly rinse remaining ingredients and add to a pot with lamb and water.
- Bring to a boil over high heat, reduce heat and simmer for about one hour.
- Season with salt to taste and serve warm.
Codonopsis is known for its ability to tonify the vital energy (qi) of the spleen and stomach, thereby strengthening the digestive system and enhancing energy levels. Astragalus is another well-known qi-tonifying herb, widely used to support immune function.
2. Heat-Excess Constitution
People with a heat-excess constitution often experience symptoms such as autonomic nervous system imbalance, poor sleep quality, mouth ulcers, acne, or signs of internal inflammation.
In such cases, cooling or yin nourishing foods are appropriate. Examples include melons, mushrooms, lotus root, pears, and persimmons—as well as foods such as mung bean soup. For herbal soups, chicken soup with Setaria viridis is recommended.
Chicken Soup With Setaria viridis (Cooling Herbal Soup)
Ingredients
- 1 whole chicken leg (or an approximately 12-ounce bone-in chicken), skin removed
- 0.7 to 1 ounce Setaria viridis (green foxtail grain) washed
- 6 to 8 cups water
- 3 slices fresh ginger (optional; omit if strong heat symptoms)
- Salt to taste
Preparation
- Blanch the chicken briefly in boiling water (2 to 3 minutes) to remove impurities; rinse.
- Rinse Setaria viridis thoroughly and drain.
- Add the chicken, Setaria viridis, water, and ginger (if using) to a pot.
- Bring to a boil over high heat, then reduce to low and simmer gently for 60 to 90 minutes.
- Season lightly with salt and serve warm.
3. Neutral Constitution
Those with a neutral constitution can generally tolerate both warming and cooling foods. A mild and balanced approach to nourishment is most effective.
For instance, Four-Ingredient Nourishing Soup (Sishen Soup) is an excellent option to strengthen the spleen and stomach and support digestive health.
Important Considerations When Using Tonic Foods
When using tonic foods for nourishment, eat them in small amounts and at regular intervals, rather than all at once.
It is also important to consider your current health condition. For example, tonic foods should be avoided during a cold, as they may worsen the illness and aggravate symptoms.
People with chronic conditions such as high blood pressure, high blood sugar, or high cholesterol should exercise caution. It is advisable to start with small portions and observe how the body responds.
Overconsumption of tonic foods may lead to side effects such as constipation, dry mouth, acne, or nosebleeds. In such cases, eating white radish can help counteract the effects. Meanwhile, for those experiencing constipation, eating bananas and honey can help moisten the intestines and support regular bowel movements.
Winter Wellness Practices for Better Circulation and Warmth
Apart from specific foods for specific body constituents, the following winter wellness practices can help improve circulation and promote overall warmth:
Go to Bed Early and Wake Up Late
Ancient Chinese health practices recommend going to bed early and waking up later during the winter months.
While some people are accustomed to waking as early as 5 a.m. for exercise, this habit should be avoided during winter—especially before sunrise—when temperatures are low, and the body is more susceptible to cold.
Keep Key Areas Warm
Maintaining warmth is essential in winter. For instance, use warm water when brushing your teeth, as cold water may irritate or damage tooth enamel.
Particular attention should be given to keeping the lower back and neck warm. In TCM, the lower back is regarded as the center of kidney yang and plays a key role in warming the entire body.
Wearing a scarf to protect the neck is also important, as it helps retain body heat.
Incorporate Leg-Binding Therapy
For people who experience cold hands and feet at night, binding the legs before sleep can be an effective technique. Leg binding involves using straps approximately 2 inches wide to tie three areas: above the knees, below the knees, and above the ankles.
Many who have tried this approach report that their bodies begin to generate warmth naturally, as if equipped with an internal heater. Those who frequently experience cold extremities have noted significant improvement after incorporating this practice into their nighttime routine.
Benefits of Leg-Binding Therapy
- Alleviates cold hands and feet
- Supports immune function by raising body temperature
Another method for keeping the body warm involves placing both hands over the lower abdomen during sleep. For men, the left hand should rest underneath the right; for women, the right hand should be placed underneath the left.
In addition to physical warmth, emotional regulation is a vital aspect of winter wellness.
Winter is a season when natural energy contracts and turns inward. To stay in harmony with this seasonal rhythm, it is important to maintain emotional calm, avoid excessive anger, and refrain from indulging in intense desires-such as chronic overwork, late-night stimulation, or emotionally draining conflicts.
Note: Some of the Asian herbs and herbal tonics that are mentioned above can be found in Asian stores.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
