As the Winter Solstice arrives — the shortest day and the longest night of the year — In Traditional Chinese Medicine (TCM), this period Yin energy reaches its peak, and Yang energy begins to rise.
Aligning with the Season
TCM teaches us to live in harmony with nature’s rhythms. Winter is the season of rest, restoration, and “storing”. Just as trees draw energy inward and animals hibernate, we too are encouraged to slow down, preserve our energy, and cultivate warmth within.
According to TCM, winter is associated with the Kidneys, which are seen as the source of our deepest energy, or Jing (essence). This makes winter the most important time to protect and nourish kidney energy, which governs growth, reproduction, and longevity.
Key Practices for Winter Wellness
- Rest and Stillness
Sleep is the foundation of winter wellness. Go to bed earlier and rise later, matching the longer nights. Conserve energy where possible — this is a time to withdraw from the intensity of outward activity and turn inward. - Gentle Movement
Avoid overexertion. Instead, slow, mindful exercises like Tai Chi, Qi Gong, or walking. These help circulate Qi (vital energy) without depleting your reserves. - Warm, Nourishing Food
Winter is ideal for tonic nutrition. Choose foods that warm the body and support kidney health:
Lamb, beef, ginger, garlic, cinnamon – to build Yang QI and circulate warmth
Black sesame, walnuts, black beans – nourish kidney essence
Bone broth, congee, stews – easy to digest and gently fortifying
Avoid raw, cold, or iced foods and drinks, which can weaken the stomach Qi and affect digestion
- Emotional Balance
In winter, we need to practice emotional stillness. Avoid extreme emotions. - Some suggestions
• Foot baths: Soak your feet in warm water promote circulation and improve sleep in the evening for 10-15 mins
• Keep warm with your back. Stomach, legs and feet.
• Getting 15 minutes of morning sun can help mental and physical health .
• Avoid excessive sweating, Overeating and drinking .
• Avoid sleeping or lying down for more than 9 hours.
In TCM theory, winter is not a time of stagnation but of deep replenishment. What we do now—how we eat, rest, and care for ourselves—strengthens our vital Qi, so we will be healthy in the coming spring and summer.
Stay warm, stay mindful, and allow this season of stillness to become a source of strength.
Written by: Angela Tian Zhu.
Traditional Chinese Medicine practitioner
Tai Ji & Qi Gong Instructor.
