After the Start of Winter, the weather turns cold. How can one enhance the body's ability to resist the cold? It all comes down to increasing internal heat production and reducing heat dissipation, methods that are closely related to one's diet, clothing, housing, and daily activities. Traditional Chinese Medicine believes that dietary therapy for health preservation during the Start of Winter should focus on nourishing yin and suppressing yang.
Adjusting your diet to increase caloric intake is one of the methods. In a cold environment, consuming high-calorie foods can promote the catabolism of sugars, fats, and proteins. Around 0°C, the rate at which sugar is converted to fat accelerates, leading to an increase in subcutaneous fat, which in turn reduces heat dissipation. Therefore, one should eat more foods with cold-resistance effects, engage in nourishing and conditioning therapies, nourish the five organs, support the body's foundation, cultivate vital energy (Yuan Qi), and promote the rise of yang energy within the body. This helps to warm the body's tissues, promote metabolism, strengthen the body, and resist external pathogens, thus providing excellent protection against the cold and reducing the occurrence of illnesses.
For winter dietary conditioning, it is advisable to consume meals that are high in calories and have the effect of nourishing yin and suppressing yang. It is also important to eat plenty of fresh vegetables and fruits to avoid deficiencies in vitamins and minerals. Carbohydrates and fats are both nutrients that generate heat. The carbohydrates in food mainly come from grains and tubers, and grain intake should not be reduced; adults need 400-500 grams per day.
For supplementation, dietary therapy is the best approach. The *Neijing* (Inner Canon of the Yellow Emperor) states, "Nourish yin in autumn and winter." The winter climate in northern regions is often dry and accompanied by strong winds, so nourishing yin essence is an important aspect of winter health preservation. It is best to eat more foods that replenish yin fluids, such as cabbage, tremella (silver ear fungus), wood ear fungus, goji berries, pears, and kiwis. Spicy, rich, barbecued, and fried foods should be eaten in moderation. It is also important to drink plenty of water daily to prevent "internal heat" (Shanghuo). The diet should be predominantly warm and nourishing, such as consuming glutinous rice, dog meat, lamb, jujubes, longans, sesame seeds, and chives. Reduce intake of cold foods such as cold drinks and seafood. You can eat more nuts, such as walnuts, hazelnuts, pine nuts, and chestnuts. When making congee or soups, you can add a small amount of ingredients like Glehnia root, Astragalus root, and Ophiopogon root, but the quantity should not be large, as this is dietary therapy, not medicinal therapy.
For dishes, braised lamb with radish should be the top choice. It is particularly suitable for those with sore and weak knees, fatigue, listlessness, kidney deficiency with impotence, and a cold spleen and stomach. The second recommendation is stir-fried double mushrooms (shiitake and oyster mushrooms). They can benefit the stomach and intestines, resolve phlegm, and dispel cold. They can also enhance the body's immune function and are more suitable for patients with high blood lipids.