Major
Cold
Health
Preservation
Major Cold (Dà Hán) is the last of the twenty-four solar terms. The ancients said: “The cold air reaches its extreme, hence it is called Major Cold,” indicating that Major Cold signifies the coldest point of the year.
Traditional Chinese Medicine (TCM) believes that during this time, Yin is strong and Yang is weak, and the cold air can easily damage the heart and kidney Yang Qi. Therefore, health preservation during Major Cold should focus on warmth and nourishing Yang.
Dietary Recommendations for Major Cold
Considering the susceptibility to colds during Major Cold, it is advisable to consume more warming foods that dispel wind and cold. Common foods that have a spicy, warming effect and can disperse wind and cold include ginger (Sheng Jiang), garlic (Da Suan), perilla leaves (Zi Su Ye), chili peppers (La Jiao), Sichuan pepper (Hua Jiao), cinnamon (Gui Pi), and leeks (Jiu Cai). Additionally, warming foods are often rich in protein and fat, which can quickly replenish energy to resist the cold, such as lamb (Yang Rou), beef (Niu Rou), chicken (Ji Rou), and pork ribs (Pai Gu).
One can also choose suitable ingredients to make warming porridge or soup, such as red dates (Hong Zao), longan (Long Yan), walnuts (Hua Sheng), peanuts (Hua Sheng), sesame (Zi Ma), and millet (Xiao Mi). These not only warm Yang and tonify Qi but also aid digestion and absorption, thus enhancing the body’s ability to resist cold.
Daily Living During Major Cold
Major Cold is the last solar term of winter, and in terms of daily living, one should still follow the winter principle of conservation. It is advisable to adhere to the principle of “going to bed early and rising late”; going to bed early helps to nourish the body’s Yang Qi and maintain warmth, while rising late helps to nourish Yin Qi and avoid the severe cold.
“Cold starts from the feet, and cold comes from the legs.” Before sleeping on winter nights, one can soak their feet in hot water or medicinal soup to promote blood circulation and improve sleep quality, especially for those who often read, write, or sit late into the night; soaking feet before bed is particularly beneficial.
During Major Cold, the fluctuating temperatures can easily lead to colds. It is recommended to wait until the sun comes out before exercising outdoors. Since the outdoor temperature is lower than indoors, the elasticity of ligaments and flexibility of joints are not as good as before, so to avoid sports injuries, one should do some warm-up exercises before engaging in physical activity.
In winter, one can gradually engage in some aerobic exercises, such as brisk walking, jogging, skipping rope, playing shuttlecock, or practicing Tai Chi, which not only exercises the body but also enhances the circulation of Qi and blood, promoting vitality and smooth flow of Qi and blood.
Health Preservation Tips for Major Cold
During Major Cold, the cold weather can easily trigger respiratory and cardiovascular diseases, so the following situations require special attention.
Be Aware of Myocardial Infarction
When the body is exposed to cold stimuli, blood vessels constrict, increasing fibrinogen in the blood and raising blood viscosity, which can easily lead to thrombosis, resulting in myocardial ischemia and hypoxia, potentially triggering angina or, in severe cases, myocardial infarction. Therefore, it is best to keep indoor temperatures between 18°C and 21°C to prevent significant temperature differences between indoors and outdoors, which can be hard for the body to adapt to. Additionally, one should strengthen exercise to improve immunity.
Be Aware of Asthma
During Major Cold, the low temperatures weaken lung Qi and gradually deplete kidney Yang, reducing the body’s resistance. Cold air invades the respiratory system, triggering asthma attacks. The primary prevention and treatment of asthma is to keep warm, especially the back area. Elderly individuals should wear masks, scarves, and add layers when going out, paying attention to keeping the head and back warm to avoid catching a cold.
Be Aware of Joint Pain
In TCM, this is referred to as “Bi Syndrome”; pain worsens with cold and alleviates with heat. This is because exposure to cold causes Qi and blood stagnation, leading to pain. Therefore, it is crucial to keep the joints warm.
Common Health Preservation Mistakes to Avoid
01
Drinking White Liquor in Winter Can Keep You Warm
This statement is incorrect. Drinking alcohol can indeed make one feel warm temporarily because alcohol promotes heat dissipation, but this is merely superficial. Alcohol does not warm the body or protect against the cold; rather, it can lead to increased coldness after the effects wear off. Additionally, alcohol is a class 1 carcinogen and should be avoided as much as possible.
02
Wearing Thick Clothes to Sleep Can Keep You Warm
This statement is incorrect. The evaporation of sweat can reduce body heat, making one susceptible to colds. Thick clothing can also affect sleep comfort, making it difficult to turn over at night and impacting sleep quality.
In fact, it is not necessary to wear excessively thick clothing at night; choosing comfortable, loose-fitting pajamas is beneficial for sleep, preferably made of breathable cotton or knitted fabrics.
03
Hot Water for Foot Soaking Should Be as Hot as Possible
This statement is incorrect. In fact, the water for foot soaking should not be too hot, around 40°C is appropriate. This is because excessively hot water can cause blood vessels in the feet to dilate excessively, leading to more blood flow to the lower limbs and potentially causing insufficient blood supply to vital organs such as the heart, brain, and kidneys. Additionally, overly hot water can cause skin burns.
When soaking feet, it is also important to limit the time to 15 to 20 minutes. Soaking for too long can cause the skin on the feet to turn white and wrinkled, allowing dampness to enter the body, which may lead to athlete’s foot (commonly known as “foot fungus”).
Contributed by丨Wang Yuexing, TCM Department
Edited by丨Publicity and United Front Work Department
Reviewed by丨Xie Hongdong, Li Wansheng
