As the New Year approaches, the Great Cold solar term has arrived. Traditional Chinese Medicine emphasizes the adaptation to heaven, earth, and man, which includes making appropriate adjustments as time changes. The 24 solar terms are treasures of Chinese culture, and the changes in phenology throughout the year are closely related to these terms. Although the Great Cold is the last solar term of the year, it marks the beginning of the cycle of "運" (運, movement) and "氣" (氣, energy). Therefore, it is very important to focus on health preservation during the Great Cold.
Spirit: A cheerful mood
As the saying goes, "Warm the body by first warming the heart; when the heart is warm, the body will be warm." This means that when the spirit is vigorous, the flow of Qi is unobstructed, and the blood vessels are harmonious, the entire body, including the limbs, can be warm, allowing one to resist the harsh winter cold. Therefore, during the Great Cold, we should calm our minds, cultivate our nature, and regulate our spirit. This is especially important for the elderly. As this year's Great Cold period coincides with the Spring Festival, when families are reunited, spiritual care should also avoid excessive joy or sadness to reduce the risk of heart and brain diseases. It is important to maintain a cheerful mood and a peaceful state of mind, so that the Qi and blood in the body are harmonious, not disturbing the dormant Yang energy within the body, achieving the state where "righteous Qi resides within, evil cannot invade."
Daily Life: Sleep early, rise late
"Great Cold" is the last solar term of winter. In terms of daily routine, we should still follow the characteristics of winter's storage, sleeping early and rising late. Sleeping early nourishes the body's Yang energy, while rising late nourishes the Yin energy. On the other hand, as the old saying goes, "Great Cold, great cold, guard against wind and cold." Besides paying attention to cold prevention during the Great Cold, it is also necessary to guard against wind. Clothing should be adjusted according to temperature changes. Hands and feet are prone to freezing, so special attention should be paid to keeping them warm.
Life: Wash feet before bed
During the Great Cold, in addition to sleeping early and rising late, and guarding against cold and wind, it is best to develop the good habit of washing feet before bed. As the saying goes, "Cold starts from the feet, and coldness comes from the legs." When a person's feet and legs get cold, their whole body feels cold. "A hundred steps after a meal, a basin of soup before bed." Soaking feet in hot water before bed can dilate blood vessels, speed up blood flow, improve the nutrition of the skin and tissues in the feet, reduce muscle tension, and improve sleep quality. It is beneficial for preventing chilblains and for health preservation, especially for those who enjoy reading or writing late into the night and sit for extended periods; they should especially soak their feet in hot water before sleeping.
Exercise: Exercise after sunrise
As the saying goes, "Move a little in winter, and you'll get sick less; be lazy in winter, and you'll drink more medicine." Physical activity and exercise have special significance for health preservation during winter. Exercise during the Great Cold can be divided into indoor and outdoor types, such as jogging, Tai Chi, Baduanjin, playing basketball, etc. However, attention should be paid to the intensity of exercise; it should not be too intense to avoid disturbing the Yang energy. At the same time, outdoor activities should not be started too early; it is better to wait until after sunrise.
Diet: Strengthen the Spleen and Kidneys, nourish the Liver and Blood
The diet during the Great Cold should follow the principle of preserving Yin and潜藏 Yang. It is advisable to reduce salty foods and increase bitter foods to nourish the heart Qi, making the Kidney Qi strong. Avoid sticky, hard, and raw or cold foods. It is best to eat warm food to prevent damage to the Spleen and Stomach Yang energy. However, excessively hot and dry foods should not be over-consumed. The flavor of food can be slightly richer, containing a certain amount of lipids to maintain a certain level of heat. In addition, more yellow-green vegetables, such as carrots, rape, and spinach, should be consumed. Furthermore, as the Great Cold coincides with the Spring Festival, most families will prepare a rich array of festive foods. At this time, it is important to avoid irregular eating habits (either too hungry or too full). You can also eat more foods that strengthen the Spleen and resolve stagnation, such as Chinese yam, hawthorn, and pomelo. You can also drink more congee for conditioning, such as millet congee or congee to strengthen the Spleen and eliminate dampness.
On the other hand, the Great Cold is still a good time for winter tonic supplementation. The focus should be on strengthening the Spleen and Kidneys, and nourishing the Liver and Blood. There are two methods for supplementation: dietary therapy and medicinal therapy. "Medicinal therapy is not as good as dietary therapy," so dietary therapy should be the primary method. For those with a tendency towards Yang deficiency, it is advisable to eat warm and heaty foods, such as lamb and chicken. For those with a tendency towards Yin deficiency, it is advisable to eat Yin-nourishing foods, such as duck, goose, soft-shelled turtle, turtle, and wood ear fungus. Medicinal supplementation should be chosen based on one's own constitution and symptoms. For example, those who are physically weak and have Qi deficiency can take Ginseng soup; those with Yin deficiency can take Liuwei Dihuang Wan. Those who can drink alcohol can also use medicinal wines for supplementation, common ones include Shiquan Dabu Wine, Goji wine, and Cordyceps wine.
Common medicinal meals include—
Chinese Yam and Black Sesame Paste: 15g Chinese yam, 150g black sesame, 60g japonica rice, 200g fresh milk, 100g rock sugar, 6g rose sugar. Soak the japonica rice in clean water for 1 hour, then take out and drain. Chop the Chinese yam into small pieces. Wash the black sesame, dry it, then pan-fry it until fragrant. Mix the fried black sesame with fresh milk and clean water, then grind into a paste and filter out the pulp. Add an appropriate amount of water to a pot, add rock sugar, and bring to a boil over high heat until dissolved. Pour the sesame pulp into the pot and stir with the rock sugar. Add rose sugar and continue to cook and stir until it becomes a thick paste. It is ready when cooked. Have it as a snack, twice daily. It has the effect of nourishing the Liver and Kidneys.
Polygala and Jujube Seed Congee: 10g Polygala root bark, 10g sour jujube seed, 50g japonica rice. Wash the Polygala, jujube seeds, and japonica rice. Place the japonica rice in a clay pot, add an appropriate amount of water, bring to a boil over high heat, then add the Polygala and jujube seeds, and simmer over low heat until the congee is cooked. Take it before bedtime at night. It has the effect of nourishing Yin, nourishing blood, and calming the spirit.
Goji Chicken Soup: Half a chicken, 15g goji berries, 30g Chinese yam, 15g fresh ginger slices, an appropriate amount of salt. Wash and cut the chicken into pieces. Blanch the chicken pieces in boiling water for a moment to remove the gamey taste, then take them out. Place the chicken pieces in a clay pot, add Chinese yam, goji berries, fresh ginger slices, and an appropriate amount of boiling water. Simmer over low heat until the meat is tender and the soup is fragrant. Season with salt and bring to a boil once more. It is ready. Have it as a main course, as desired. It has the effect of tonifying the Liver and Kidneys, warming the middle, and replenishing Qi.
Chinese Yam and Jujube Chicken Soup