6 Ways to Nourish Yourself This Winter

6 Ways to Nourish Yourself This Winter

According to Traditional Chinese Medicine (TCM), winter is the season of the Water Element, which is dark, yin in nature, capable of stillness, of great depth, grace, beauty and flow.  In the Chinese medicine 5 Element tradition, the Water element is associated with the Kidneys, Urinary Bladder, Adrenal Glands, Ears, and Head Hair.  Associated emotions are Fear and Depression. 

During the winter months it is important to live according to the fundamental nature of winter and of the Water element – rest, reflection, conservation, inner nourishment, and storage.  Maintaining core warmth and stability is key to good winter health.

How can you tell that winter chill is invading your body?  Frequent colds, runny nose, tearing, difficulty warming up indoors, joint aches and pains, and a sore lower back are all warning signs of too much cold in the body.

Here are some ways to insure that the water element is fully nourished, right now, at its most potent time… particularly good advice if you live in the Northern Hemisphere!

1. Eat According to the Season to Nourish the Kidneys

Kidney energy is most easily depleted in the winter months.  In winter, all living things slow down to save energy (some animals hibernate – too extreme for most of us!)  Conserving energy during winter helps build up strength as a prelude to spring, when we “spring” into action.   TCM believes our diet should be adapted to focus on enriching yin and subduing yang, which mean we should consume appropriate fats and high protein foods. Mutton, beef, goose, duck, eggs, rabbit meat, Chinese yam, sesame, glutinous rice, dates, longan, black fungus, bamboo shoot, mushrooms, leek and nuts are common ingredients in the Chinese dishes this time.  In the Northeast, we should increase our intake of root vegetables such as turnips, rutabaga, parsnips and carrots – which taste great in warm soups and stews.  Whole grains, roasted nuts, legumes, and winter squash are also great for the health during this season.  Ginger, fennel and cinnamon can be used in baked goods or teas. 

Things to avoid include raw and cold fruits and vegetables, too much fish, ice cream and yogurt, and iced drinks.  If you must have that smoothie, add ginger and cinnamon to it to warm it up!  Fruits that go well with the season include poached pears, cherries, dried apricots, and dates.   Also avoid too many spicy foods like chili and curry that make you sweat.

To avoid too much heaviness when nourishing Kidney water, balance the nourishing foods in your winter diet with some “bitter” tasting food such as asparagus, kale, rye bread, scallions, quinoa and fermented foods to maintain heart health. 

2. Dress for the Weather

The Kidneys and Lungs are both affected by cold, and once cold gets into your system, it’s difficult to warm your core.  That’s why dressing for the weather is so important!  Yes, you may have a remote car starter, but that walk to the car still gives the chill northern air plenty of time to get to you – so make sure to wear a suitable coat or jacket, leggings, gloves or mittens.  Make sure your jacket is long enough to cover your lower back, even when you bend over to shovel – this is the house of the Kidneys and it is thought that cold entering here can cause not only chronic back pain, but urinary and sexual/reproductive dysfunction as well.   Finally, cover your head with a hat so that the warmth you have generated doesn’t escape into the air above.   

3. Conserve Vital Energy and Protect Your Elemental Qi

It is important during the winter months to nourish and nurture our elemental qi, and avoid activities that deplete or scatter the qi.  Such activities include engaging in too much strenuous physical activity, sweating, and exposure to stress, fear of the future, pensiveness and worry. 

Of course, most of us don’t get enough physical activity – and I’m not here to discourage anyone from going to the gym in the winter, especially if you’re eating all that nourishing food!  The important point is not to push yourself to the point of exhaustion.  As a runner, during the winter I switch to the Galloway method – run 4 minutes, walk one minute,  and repeat  - a bit tricky on the treadmill, but easy once you get used to it.  Maintain hydration before, during, and after exercise (preferably with tepid or room-temperature water).  After exercise, make sure you take a warm shower and cover yourself up before heading outside.  Protecting your head and neck after sweating is imperative for keeping out the chill.

Stress, apprehension, and worry are emotions that “scatter the qi,” meaning that they burn up precious mental, physical and emotional energy and make it difficult to remain grounded and positive.  Winter is the time to nurture yourself on all levels – not just your body, but mind and spirit as well.   Take time for yourself, and be kind and forgiving not only to others but to yourself as well.  Don’t try to be superman or superwoman.  Think over what you would like to change, and what actions you can take to make those changes – and then plan to do those things in the spring when your energy is at its peak.  In the meantime, quiet time for meditation, listening to your favorite music, reading or watching old movies, or engaging in a favorite hobby are all activities that nourish the whole you.

4. Keep the Qi Flowing with Gentle Exercise

Although winter is a time for conserving energy, that doesn’t mean we need to become sedentary (which in any season is unequivocally NOT good for your health).  Water flows naturally along the path of least resistance, and we can emulate the water element in activities such as yoga, Tai Chi, Qi Gong, and dance.   Simple bending and stretching exercises, which can be done at intervals throughout the day, help keep energy balanced and flowing.  Above all, avoid staying hunched over your computer or worktop for too long without a break – you should get up for a few minutes every hour and walk a little, stretch, and shake out any stiffness in your body. 

Simple exercise can help avoid seasonal affective disorder (SAD) which to some degree impacts many of us who respond to the reduced light in winter time.   If you tend to become too isolated in the winter time, now is a good time to join an informal group or class that focuses on simple exercises and mind-body balance.

5. Get Enough Sleep

Night time is when our bodies and minds quiet down, replenish their energy stores, and consolidate the experiences of the day into longer term memories.  Without adequate sleep, people become easily fatigued, the immune system becomes depressed, and it’s easier to become irritable, depressed, or overwhelmed in the face of day-to-day problems.

In the winter, daylight is shortened and you should compensate by allowing yourself to sleep in a little if possible, staying as close to the natural light cycles as possible.  To promote a good night’s sleep, try to keep a regular bedtime schedule that includes a standard ritual (brushing your teeth, setting out clothes for the morning, etc.) – this gets your body used to a certain rhythm and it will start to relax on its own around the usual bedtime.  Don’t get overstimulated by watching action films or engaging in lively debate right before bed, and don’t drink too much late at night.  Some people find that reading in bed is a sure-fire way to bring on sleep.      

6. Have Acupuncture

Of course, you knew I was going to say this – but it’s true; acupuncture can not only help nourish the water element and vital qi energy, but it can bolster our physical and emotional defenses as well. 

The “acupuncture flu shot” is a standard treatment designed to boost the immune system and help your body’s natural defenses ward off colds and flu.  Other treatments focus on strengthening and balancing the body’s energy and nourishing the Lungs and Kidneys to improve your health and vitality in the winter months.  Many people find that acupuncture is naturally relaxing and helps chase away the winter blues, as well.

Having a seasonal “tune up” to help adapt to changes in climate is a good idea, but if you already have caught a cold, or are having trouble sleeping or staying upbeat in the winter, or perhaps have back or joint pains related to winter activities, acupuncture can help resolve your issues too!  With the addition of herbal medicine or Chinese dietary therapy, you will find yourself more resilient and better prepared for springing into action once spring arrives.

Heart Wisdom Acupuncture and Oriental Medicine offers safe, effective and affordable acupuncture and Chinese herbal medicine to residents of Stamford and surrounding areas.  If you would like to make an appointment or find out if acupuncture is right for you, please contact us at (203) 274-5797, send us an email at heartwisdominfo@gmail.com, or visit us on the web at http://heartwisdom-aom.com.