The Huangdi Neijing states: “If essence is not preserved in winter, warm diseases will arise in spring.”
After the Start of Winter (November 7), the yang qi of nature withdraws, cold pathogens grow stronger, and the human body enters a crucial period of “nourishing and storing.”
If one fails to “store” properly during this time, issues like chills, colds, and insomnia may arise, and next year’s vitality may be depleted.
The core of TCM winter wellness is storage. Today we’ll share a three-step method—preserve essence, nourish qi, and calm the mind—plus practical techniques to help you pass the winter smoothly and accumulate energy.

I. Preserve Essence: Eat Right + Reduce Consumption to Store Kidney Essence

TCM teaches that “the kidneys govern storage in winter.”
The kidneys are the core of winter health; sufficient kidney essence ensures abundant yang qi and vitality in the coming year.
You don’t need excessive tonic foods—simply focus on food nourishment and reducing consumption, which are affordable and effective.

1. Nourish Kidney Essence with Black-Colored Foods

In TCM, “black enters the kidneys.” Here are simple recipes using natural black foods:

• Black Sesame & Walnut Paste
  50g black sesame + 30g walnuts + 6 pitted red dates. Grind into powder and store airtight.
  Take 20g each morning with warm water; add honey if desired.
  Warms the body, nourishes hair, ideal for people who stay up late or have dry hair.

• Black Bean, Yam & Millet Porridge
  Soak black beans for 2 hours. Cook with 50g millet + 50g yam for 30 minutes.
  Yam strengthens the spleen, black beans tonify kidneys, millet nourishes yin and blood.
  Drink 3–4 times weekly for fatigue and weak digestion.

• Black Goji Berry & Mulberry Tea
  10 black goji berries + 15g dried mulberries, steep for 10 minutes.
  Helps nourish yin, tonify kidneys, and relieve dry eyes—great for heavy screen users.

2. Reduce Kidney Essence Loss: Avoid These Three Behaviors

• No staying up late: After 11 PM is when kidney meridian dominates; staying up “overdrafts kidney essence.”
  Aim to finish your nighttime routine by 22:30.

• No intense exercise: Winter wellness emphasizes stillness. Excessive sweating leaks yang qi and depletes kidney essence.
  Choose gentle exercises: walking, Baduanjin, Tai Chi—30 minutes, until slightly warm.

• No excessive rumination: “Overthinking injures the spleen; weak spleen leads to insufficient kidney essence.”
  Avoid stimulating content before bed; use music, foot baths, or quiet rest to relax the mind.

II. Nourish Qi: Protect These Five “Yang Qi Switches” to Keep Cold Away

After the Start of Winter, cold pathogens grow rampant. Yang qi is the body’s “anti-cold shield.”
If yang qi leaks, symptoms like cold extremities and frequent colds appear.

Protect these five vulnerable areas, which is more effective than simply overdressing.

1. Head: Wear a Hat to Protect the “Meeting of All Yang”

The head is “the meeting of all yang.”
Cold wind on the head triggers headaches, colds, and rhinitis.
Wear a hat that covers the ears; choose warm natural fibers like wool or cashmere.

2. Neck: Use a Scarf to Protect the Dazhui Point

The Dazhui point on the neck is a key node of the Governing Vessel (sea of yang).
Cold entering this area blocks yang qi flow, causing shoulder pain and cold limbs.
Wrap a scarf twice around the neck, covering Dazhui (the bump you feel when lowering your head).

3. Back: Warm the Yang Meridians to Protect the Organs

The back contains the Governing Vessel and Bladder Meridian, connecting to all organs.
Keep your back warm with a vest or heat patch, especially in offices or air-conditioned spaces.

4. Waist: Protect the “Residence of the Kidneys”

The waist is the “house of the kidneys.”
Cold exposure weakens kidney yang, causing soreness and fatigue.
Wear a waist warmer, avoid crop tops, and avoid sudden bending or lifting heavy objects.

5. Feet: Mugwort Foot Soak to Warm the Whole Body

“Cold enters from the feet.”
Soak feet in 40°C water with 3–5 mugwort leaves (or 10g ginger) for 15–20 minutes.
This warms meridians, improves circulation, and helps with cold limbs and shallow sleep.
Dry feet well afterward to prevent yang qi loss.

III. Calm the Mind: Counter “Winter Sadness” and Store Emotional Energy

Winter’s short days and weak yang qi make many people emotionally low, anxious, or sleepless.
TCM calls this “autumn sadness leading into winter.” The root is insufficient yang qi.

Two practices help stabilize emotions:

1. Sun Exposure: A Free “Yang-Tonifying Sedative”

Between 10 AM and 11 AM, expose your back and head to sunlight for 15–20 minutes.
Sunlight boosts yang qi and increases serotonin, improving mood.

2. Press the Neiguan Point: A Natural Anxiety Reliever

The Neiguan point calms the heart and regulates emotions.
Location: 2 cun (3 finger widths) above the wrist crease, between two tendons.
Press for 3–5 minutes to relieve irritability and aid sleep.

IV. Avoid These Pitfalls: Winter Tonic Foods Are Not One-Size-Fits-All

Many people believe “Start of Winter means eating lamb,” but lamb is warming and not suitable for everyone.

• Suitable for lamb:
  Yang-deficient types (fear cold, cold limbs, loose stools, pale tongue).
  Limit to 200g, cook with radish or winter melon to balance heat.

• Not suitable for lamb:
  Yin-deficient types (dry mouth, constipation, prone to heat, red tongue).
  Lamb worsens internal heat; choose duck, pear, white fungus instead.

• General reminder:
  Tonics should be gradual; overeating them stresses the digestion.
  If unsure of your body constitution, start with light foods like porridge or soups.

The core of Start-of-Winter wellness is storage—
Store essence to build reserves, nourish qi to resist cold, and calm the mind to stabilize emotions.
You don’t need complex regimens; good daily habits in diet, warmth, and routines are enough to stay healthy and prepare for a vigorous new year.