As an integral part of sharing Traditional Chinese Medicine (TCM) theory within our community we always seek to impart the beauty and benefit of adapting your daily rituals and habits to flow harmoniously with the seasonal shifts of your environment.
When we reflect back on the ways of our ancestors we can see how well they designed their days to truly reflect the TCM practice of living in line with the sun and the seasons. Work days began and ended with the sun. The food they nourished their bodies with was seasonally available and the daily duties they undertook made sense in the environment around them. By following this instinctual way of living they remained healthy and maintained their strength both in their bodies and immune response.
Step forward into current modern day living we do not see much reflection of the early years. The 'convenience' of a market that is flooded with an extensive array of foods that are imported, grown out of season, highly processed and full of less than desirable ingredients impacts our health considerably. Our clothing is fashionable rather than functional. This leaves our bodies inadequately protected from external invasion of heat and cold. And when it comes to workplaces, they now operate 24/7. Long gone is living to our inbuilt circadian rhythm. This has resulted in bodies and minds that are overstimulated, overworked and lacking meaningful rest.
This blog aims to educate the reader on the beauty and benefit of living with the seasons, how to include Chinese Medicine for Winter Health and hopefully reignite some of those ancient practices that served us so well in the past.
Chinese Medicine for Winter Health and the Five Elements Theory
One of the governing principles of Traditional Chinese Medicine is Five Elements Theory. You will find references the Five Elements Theory in most of our blogs and a more extended overview in any of our articles relating to seasonal living.
Five Element Theory teaches us that the Qi of the self and the Qi of our surrounding natural environment is arranged into five elements all of which correspond with a season. These elements and their associated seasons are as follows:
Fire - Summer
Earth - Late Summer
Metal - Autumn
Water - Winter
Wood - Spring
When related to our personal Qi the elements are also connected to certain organ systems, emotions, senses, and all have supportive flavours and colours.
The beauty of understanding and observing the Five Element Theory is that by doing so we can begin to easily fall in sync with the changing seasons and learn to be more in tune with our individual health needs. This helps us to become clearer on how our lifestyle and dietary choices can support or hinder our internal balance throughout the year.
TCM accommodates for the fact that everything in nature intertwines as part of one harmonious entity. Harmony is the result of everything working together in balance to form one whole. Within this whole the theory of Yin and Yang identifies that there are two components that combine to complementing each other in perfect balance.
The seasons all present an inherent nature that is either Yin or Yang in its energy. The Winter displays a strong Yin energy. It is feminine in nature, it encourages us to focus inward and travel in a slow, calm and considered manner. The Winter Yin time should be a time of rest, repair and replenishment. It is a time when we encourage quiet contemplation and a focus on nourishing the body and soul. The cold and dark nature of the season does make it easier to lean in to earlier evenings, slowing down and resting. Winter is the perfect time to address personal well being, rebuild depleted energy stores and create healthy reserves for the expansive Yang nature of Spring.
The Element of Winter – Water
Water is the element associated with the season of Winter.
How do we best interpret the influence of Water within our personal element? Consider water as your ability to flow through life. Water is introspective. It is linked to our inner wisdom and it impacts the manner in which we organise our thoughts. In a social situation the balance of Water within our element presents itself in our energy and stamina. It can be seen in how we engage or perhaps withdraw from interacting with others.
During Winter any activities that allow time for quiet contemplation can be nourishing for our Water element. Dedicating time to activities like meditation, Tai Chi, Qi Gong, and Yin styles of Yoga are extremely beneficial at this time of year.
Those who are dominant in the Water element have a greater potential to become imbalanced during the Winter. Signs of a potential imbalance might include:
Becoming excessively withdrawn, reclusive and trapped in the confines of your own mind.
There is a disorder called seasonal affective disorder (SAD) which can be the result of an excess of the Water element.
Other mental health conditions such as depression may also be experienced.
People noticing these types of seasonally related symptoms would do well to engage with more Fire to help establish a better balance. For someone who is introverted suggesting they challenge themselves to be more spontaneous and social is much easier said than done! Acupuncture can be extremely supportive for people who are feeling unbalanced during seasonal shifts. As we move into Winter acupuncture and TCM therapies can assist with boosting that internal Yang.
The Organ Meridians of Winter – The Kidney and The Bladder
Different seasons are all associated with the optional functioning of specific organ systems. In Winter, the Yin organ system of the Kidney and the Yang organ system of the Urinary Bladder are of particular importance as their Qi is strongly influenced by the Water element. In order to experience optimal health it is essential that we focus on supporting and nourishing these organ systems over the cooler months.
The Yin organ of the Kidney is particularly important as it is also considered the source of our vital essence called Jing.
What is our Jing?
It is in a sense our Jing is our primal energy. It is what makes us who we are. It plays a crucial role in our endocrine and reproductive systems. If our Jing becomes depleted there is a critical flow on effect and our overall health and immunity suffers greatly. That is why it becomes so important that throughout the Winter months we not only sustain but also nourish our Kidney Qi.
Along with housing our Jing our Kidneys other function is the filtration of water. It selects that which is pure for retention and allows it to continue circulating through the body. Anything that is found to be impure is sent to the Yang organ of the Urinary Bladder for elimination.
The Kidney Qi is also considered by Traditional Chinese Medicine theory to be directly associated with the bone marrow and skeletal system, the sense organ of the ears, and the health of our teeth.
The Urinary Bladder is the secondary and Yang organ associated with Winter and as mentioned above works hand in hand with the Kidney organ system in the elimination of impure water from the body. The Urinary Bladder serves as something of a storage unit for the impure water that has been excreted by the Kidney until such time as it is eliminated from the body. Any imbalance or weakness of the Qi in the Kidney and urinary Bladder system could result in the internal build-up of toxic waste.
Common manifestations of an imbalance of the Kidney or Bladder Qi:
Lower Back Pain
Knee pain and weakness
Arthritic pain
Breathlessness
Bladder issues / urinary retention (in small children this can be bed wetting)
Dizziness / Vertigo
High blood pressure
Sexual health issues
Excessive Fear and Anxiety
Resistance to change
A brief word on Winter pain...
There is a saying 'I can feel it in my bones' and it really rings true in the chilly depths of Winter. For many readers the painful joint pain flares that can take place in the colder months are all to familiar. If you are someone who can relate to this increased discomfort in June, July and August and have a sense of dread around the ache the Winter weather can bring then click the link to read another of our blogs 'Cold to the Bone - Understanding Bi-syndrome and Beating Winter Pain'
Nurturing our Kidney Qi:
Live slower. Follow Winter's lead. As the days shorten and cool adjust your schedule to suit. It's time to switch it up and embrace subtle and restorative exercise such as Yoga, Tai Chi, Qi Gong or moving meditation.
Invest in additional rest. Embrace Winter's Yin and choose hibernation! Now is the time for regular early nights. Grab a heat pack, curl up in bed with a good book or a journal and practice some quiet self-reflection. Keeping a gratitude diary is a wonderful way to reflect and process emotion during your Winter of gentle evenings.
Watch your back. Keeping your lower back covered and toasty warm is of the greatest impotence in Winter. This is one of the best ways to protect your Kidney energy. It should be all about long layers during the day and snuggling up with a heat pack at night.
Warm toes = no runny nose. TCM practitioners will ALWAYS tell you to keep your feet warm, whatever the time of year. In Winter it is of upmost importance because your Kidney Meridian begins in the sole of the foot. To have happy Kidney Qi, you absolutely must avoid being barefoot on cold floors. Cosy socks and slippers are a winter must have. Hot nourishing foot baths are also a nourishing Winter activity.
The Emotion of Winter – Fear, Shock and Stress
The experience of fear has a long history of helping us navigate life and avoid harm. So whilst it is hard to think of fear in a positive light we can certainly see that it is an extremely useful emotion that should be observed and respected. All emotions have their place and it's important to understand that problems with emotions are not with the experience of the emotion itself but rather in the experience of an excess or deficiency of that emotion.
TCM theory connects the emotion of fear with the Kidneys. We actually also see evidence of this demonstrated within Western science with the conclusion that our ‘fight flight’ response originates in our adrenal glands which are located at the top of the Kidney.
Any emotion that is absent (deficient) or felt in excess is going to prove detrimental to our internal balance and as a result, our physical health. Common physical manifestations of imbalance or deficiency of the Kidney system are weakness and / or pain in the lower back, knee and joint pain, loose bowels, or the excessive need for urination. Clinically one of the most transparent examples of this emotional and health interaction between Fear and the Kidneys is the incidence of bed wetting amongst children.
Fright is another emotion that is linked to the Kidney system. There is a difference between Fear and Fright. The experience of Fright often affects the Heart Qi along with the Kidney Qi. The initial impact of Fright scatters the Heart Qi. Fright that is prolonged can then develop into Fear which in turn impacts the Kidneys.
Fear - an ongoing experience of fearing something that is not necessarily present.
Fright - being startled by something in the present moment.
Our body is remarkable with the amount of information it presents us with to assist us in taking care of it. Emotions are messages to us. They are something that should not be dismissed but investigated. When our body sends us these messages via emotion or pain or discomfort it is crying out for attention and assistance. We need to use these messages to find the root cause of any imbalance, ill health, or dis-ease. We must learn to listen with respect to all our body tells us.
SAD - Seasonal Affective Disorder
Are you a sufferer of the ‘Winter blues'? You are not alone! In fact there is even a name for your seasonal discomfort. Seasonal Affective Disorder or SAD is the experience of annually reoccurring depressive episodes that take place throughout the winter months. Less common in Australia than the US current research shows that it affects approximately 1 in every 300 Australians.
Why do we experience SAD in winter?
An impacted circadian rhythm. Reduced Melatonin results in changes to our circadian rhythm. Less sleep and healing time results in heightened stress.
Reduced Vitamin D exposure. The absorption of sunshine through our eyes activates our serotonin and dopamine, otherwise known as our feel-good hormones. In the Winter months when this does not happen as much it can disrupt our internal balance leading to feelings of sadness.
Winter nourishment. When we feel tired and flat we tend to reach for snacks and meals that are high in carbs, sugar, and fat. Choosing these heavier foods creates pressure on the spleen and digestion and that can result in mood imbalances.
What can we do to reduce the onset of SAD?
Maintain a Winter routine and that includes healthy sleep hygiene and a focus on quality rest.
Continue to move your body by choosing restorative and nourishing Yin practices such as yoga, qigong, and walking.
When you can take your exercise outdoors in the morning. This will assist with melatonin production and vitamin D absorption.
Any breaks in the weather should be used as opportunities to be outdoors soaking in the sunshine and connecting with nature in a way that feels good for you.
Nourish your body by eating warm easily digestible meals such as slow cooked meals, soups, and stews.
Acupuncture and Traditional Chinese Medicine can be extremely helpful to assist when you feel your internal balance is out of kilter.
The Taste of Winter
There is a deep rooted knowledge that Winter's arrival means we should provide our body with slow cooked delights. We begin to feel inspired from late Autumn to cook stews, soups and curries. In Winter this innate knowing means that we will tend towards food that is not only ‘warm’ in its preparation but also in its energetic qualities. When the foods we select are energetically warm we are supporting our body to maintain a warm core temperature. If you are a raw food fan these meals will be very taxing on your digestive system and will serve to only dampen the internal fire that we want bubbling along happily. Smoothies, cold beverages, salads and other energetically cold foods will be cooling on our overall system making it hard work for our digestive system to maintain a healthy balance.
Examples of energetically warm foods:
Herbs:
Basil
Chives
Coriander
Dill
Fennel
Parsley
Rosemary
Spices:
Cinnamon
Star Anise
Cloves
Ginger
Black Pepper
Cumin
Vegetables:
Steam or cook vegetables to aid digestion in winter.
Onion
Leek
Garlic
Capsicum
Spring Onion
The accessibility of out of season food these days presents somewhat of a challenge when it comes to trying to select seasonal produce most appropriate for each stage of the year. You can walk into any supermarket and find fruit and vegetables readily available well out of season. Along with this the foods we are accessing are modified to be farmed throughout the duration of the year making it difficult to find clear direction of which vegetables are suited to which season. Where possible we encourage you to source fresh produce through local growers, small independent grocery operations and farmers markets. This is the best way to ensure you are eating with the seasons.
What is in season in winter:
Root vegetables
Squash
Winter greens
Carrots
Cabbage
Mushrooms
Apples and Pears
When we look at the flavours that are most beneficial in Winter we want to include salty and bitter foods. These flavours support the water element. *It is very important to note here that highly processed salts are not great for our health and to incorporate salts you should be using high quality sea salts in a moderate amount.
Let’s talk Bone Broth:
Traditional Chinese Medicine treats with a 'like for like' theory. Incorporating an excellent quality bone broth during the Winter months is an excellent way to support your bone marrow health and to nourish your Kidney Jing. It's for this reason that bone broth has long been a staple in traditional Chinese culture. It is an easy daily inclusion as a recipe base or tea replacement that builds blood, supports gut health and nourish the Qi.
Bone broth has soared in popularity in recent years so if you are happy in the kitchen you'll have no trouble finding some excellent tried and tested recipes on the internet. Whip out the slow cooker or if a quick recipe is more your speed grab the pressure cooker. Selecting superior quality ingredients is very important when it comes to bone broth. No point using poor quality or chemically laden bases for your Winter nourishment! Seek organic and free-range produce, particularly when it comes to the chicken or beef bone base.
Vegetarians and vegans, a broth is also of great assistance to your Winter well being and quick google search will point you in the direction of some meat free nourishing options that can help you support your Kidney Qi in the kitchen.
Too busy for a weekly bone broth cook up (most of us are) Do not panic! There are several great ready-made products which are extremely easy to incorporate as a cup of soup style beverage!
Acupuncture and TCM for Winter health:
Along with all of the above suggestions Acupuncture and Traditional Chinese Medicine is an excellent way to restore and maintain balance as the seasons shift and change. Along with needling, Scott will also use other TCM therapies such as warming moxibustion and herbal therapy to help you nourish your Qi and build up your reserves during this time of rest and repair.
If you would like to learn more about treatment at Red Bridge Family Acupuncture Healesville, please be in contact with us. You can contact us online or by phoning (03)59061494.
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