This is the most yin time of the year, connected to the kidneys, our root of energy (jing). Let’s reflect on how nature presents itself during this time: trees are bare, animals hibernate, everything is storing energy. Winter isn’t the time to push harder. It’s the time to protect what you have.
First things first.
Keep warm, especially your lower back, feet and neck. In Traditional Chinese Medicine (TCM), cold can easily invade the body and weaken kidney and Yang energy. Scarves, warm socks and layers aren’t just fashion choices. They’re preventive medicine. For ease of remembrance: cold feet = unhappy organs.
Food is another big one.
Winter is the season for warm, cooked meals. Soups, stews, congee, roasted root vegetables and bone broth are all perfect for supporting digestion and keeping your internal fire going. Try to limit cold or raw foods like smoothies and salads, especially in the morning. Your spleen will thank you!
Sleep is huge in winter.
TCM encourages going to bed earlier and waking up a bit later if possible. Nights are longer for a reason. This is the time your body restores and rebuilds. Even adding 30 extra minutes of rest can make a difference. If you’re exhausted all the time, winter might be asking you to slow down, not push through.
Activity.
When it comes to activity, think gentleness and grounding. This isn’t peak high intensity interval training (HIIT) season. Walking, stretching, yoga, tai chi or qigong are perfect winter practices. You still want movement to keep Qi flowing just without draining your reserves.
Emotional Health.
Finally, don’t forget emotional health. Winter is linked to fear in TCM, and it’s normal to feel more inward or reflective this time of year. Journaling, meditation, or simply spending quiet time alone can be deeply nourishing.
Your challenge this week is to pick one of the topics above to focus on implementing the TCM way. Some examples:
- Go to bed 30 minutes earlier
- Eat at least one warm, cooked meal daily
- Keep your feet and lower back warm
- Do 10–15 minutes of gentle movement
- Drink warm water or tea instead of cold drinks
Notice how your energy and mood shift. Winter isn’t about doing less. It’s about doing more of what actually supports you.
