Winter is a cold season, and it is the peak time for external pathogenic diseases. In Traditional Chinese Medicine (TCM), external pathogenic diseases include common influenza, respiratory infections, seasonal colds, and seasonal flu, as well as the initial stages of COVID-19 infection. From a TCM perspective, external pathogenic diseases can be categorized into various types such as wind-cold (feng han) external diseases, wind-heat (feng re) external diseases, cold-damp (han shi) external diseases, epidemic (shi xing) external diseases, and deficiency (ti xu) external diseases. Experts believe that the best medicine is our own immune system.
To prevent external pathogenic diseases in winter, in addition to maintaining good hygiene practices such as frequent hand washing, wearing masks, avoiding gatherings, ensuring balanced nutrition, engaging in reasonable exercise, and maintaining a positive mindset, TCM practitioners offer the following dietary and lifestyle recommendations.
1. Dietary Moderation
Maintain a regular eating schedule, aiming for about 70-80% fullness. Adjust food intake based on individual constitution. For example, those who are sensitive to cold or have a cold stomach can consume warming foods like ginger (jiang) and scallions (cong); those with qi deficiency (qi xu) and low immunity can drink Dang Shen (Codonopsis) tea or Huang Qi (Astragalus) tea; those with cough or phlegm can eat pear (li) and lily (bai he); those with poor appetite or abdominal bloating can consume hawthorn (shan zha) and Chinese yam (shan yao); those with constipation can eat honey (feng mi) and banana (xiang jiao). Dietary moderation is essential; do not overindulge in any particular flavor.
2. Regular Lifestyle
Pay attention to the regulation of room temperature and humidity, ensuring daily ventilation to keep the air fresh. Maintain a regular sleep schedule, balancing work and rest. Avoid staying up late and ensure adequate sleep. If going out, try to do so after sunrise. Check the weather forecast before heading out and adjust clothing according to temperature changes, especially to avoid wind and cold, as “the evil wind must be avoided at times“. Choose appropriate exercise methods based on personal constitution. If conditions allow, use methods such as moxibustion (ai) or hanging fragrant sachets to purify the air in the room.
3. Conserve Energy
In winter, as animals hibernate, it is a season for conserving energy. Humans should also follow the natural laws, reducing unnecessary activities to prevent excessive consumption of energy and maximize energy conservation. During rest, self-massage on acupoints can be beneficial; daily pressing on Bai Hui (GV20), Qi Hai (CV6), Guan Yuan (CV4), and Zu San Li (ST36) can help nourish the body. Additionally, soaking feet in water with herbs such as ginger (jiang), mugwort (ai ye), cinnamon (rou gui), and safflower (hong hua) can enhance resistance.
4. Inner Calmness
Mobilize your vital energy to overcome negative emotions such as anxiety and panic. As the saying goes, “when the righteous qi is preserved within, evil cannot invade” and “inner calmness leads to health“. Divert or disperse the focus of negative emotions to achieve peace of mind and emotional comfort. Listening to soft classical music, such as “Autumn Moon Over the Calm Lake” and “Three Variations on Yangguan“, can help relieve mental tension and maintain a pleasant mood. Practicing traditional health exercises such as Tai Chi (tai ji), Ba Duan Jin (Eight Pieces of Brocade), and Wu Qin Xi (Five Animal Frolics) daily can strengthen the body and improve disease resistance.
As stated in the Huang Di Nei Jing (Yellow Emperor’s Inner Canon): “Follow the principles of yin and yang, harmonize with the techniques, eat and drink in moderation, maintain regularity in daily life, avoid unnecessary labor… remain calm and empty, true qi will follow, and inner calmness leads to health.” As long as everyone pays attention to protection in all aspects of clothing, food, housing, and transportation, winter external pathogenic diseases will surely stay away from us.
Contributed by: TCM Department
Edited by: Office of External Relations and Business Promotion
