There is a folk proverb: "Slight Cold and Great Cold, the cold turns into ice." "Slight Cold" is in comparison with the last of the 24 solar terms, "Great Cold." "Cold" means cold, indicating that the coldest season of the year has arrived. The ancients believed that although the weather is cold at this time, it has not yet reached its extreme. After the Slight Cold, the "Sanjiu" days, the coldest period of the year, begin. What are some good methods for health preservation during this time?
Dietary Preservation Principles
According to Traditional Chinese Medicine (TCM), cold is a type of pathogenic Yin. The coldest solar terms are also the period when Yin pathogen is most prevalent. From the perspective of dietary therapy, it is especially important to consume more warming and nourishing foods in your daily diet to replenish the body and defend against the invasion of the cold climate. Common tonics include ginseng, astragalus, donkey-hide gelatin, Cordyceps sinensis, fleeceflower root, goji berries, and angelica root. For food-based tonics, one should choose based on the imbalance of Yin, Yang, Qi, and Blood, combined with the nature of the food. Recommended foods include lamb, dog meat, pork, chicken, duck, eel, soft-shelled turtle, Spanish mackerel, and sea shrimp. Other foods such as walnut kernels, jujubes, longan pulp, sesame seeds, Chinese yam, lotus seeds, lily bulbs, and chestnuts all have the effects of tonifying the spleen and stomach, warming the kidney Yang, strengthening the spleen to resolve phlegm, and nourishing the lungs to stop coughing. Of course, individuals with a constitution that tends to be hot, excess, or prone to "heatiness" should be cautious and consume these foods in moderation.
Keep Warm in Daily Life
Slight Cold is one of the coldest solar terms of the year, so it is crucial to keep warm in your daily life.
"TCM believes that 'cold causes stagnation and constriction.' When the weather is cold, joint pain, cervical spondylosis, and even cardiovascular and cerebrovascular diseases are more likely to occur." Keeping warm is the top priority. Special attention should be paid to easily chilled areas like the shoulders, neck, and feet. For the elderly, while keeping warm, it is also important to ensure good ventilation to closely prevent the occurrence of cardiovascular and cerebrovascular diseases.
Exercise Varies by Individual
The Slight Cold solar term falls within the "Sanjiu" cold days, which is the coldest period of the year. This is an excellent time to strengthen the body and improve physical fitness through exercise. However, exercise should be tailored to individual physical conditions and must not be done blindly. Even for those who are strong, it is important to pay attention to the methods and ways of exercising. You can participate in fitness activities 2-3 times a week, such as swimming, playing tennis, or bowling. In daily life, it is also good to often take walks, jog, or do gymnastics. In addition, attention should be paid to indoor ventilation and keeping warm when going out to prevent respiratory diseases.
Recommended Recipes for the Slight Cold Solar Term
Porridge is both warming and easy to digest. During the Slight Cold, we recommend a few nourishing and restorative porridges for you.
● Lamb Porridge
Select 250 grams of lean lamb, wash it, and cut it into small cubes. Stew it with 1 radish to remove the gamey flavor. Then, remove the radish, add 150 grams of japonica rice, and cook the porridge.
Lamb is warm in nature and a high-protein, low-cholesterol food. Eating lamb porridge regularly in winter can replenish Qi and correct deficiency, warm the middle jiao and lower abdomen, and also benefit the kidneys and strengthen Yang. It is most suitable for those with anemia, chronic gastritis, or a deficient and cold constitution.
● Walnut Porridge
Take 50 grams of walnut kernels, crush them, and cook with 100 grams of japonica rice to make porridge. This can nourish the essence and marrow.
Walnut kernels are high in calories and contain rich linoleic acid. They have the effects of nourishing the brain and blood, nourishing the stomach and strengthening the spleen, and tonifying the kidneys and strengthening the waist. They are suitable for those with kidney deficiency, aversion to cold, and weak and sore knees and waist. It can also help treat chronic gastritis and chronic colitis.
● Chives Porridge
First, cook the porridge until it's done. Then, chop an appropriate amount of chives, add them to the porridge, and cook for a moment longer before serving.
Chives contain large amounts of vitamins A, B, C, and minerals like calcium, phosphorus, and iron. Cooked chives are sweet and warm, and they tonify the middle jiao. Regular consumption of chives porridge can help Yang, promote bowel movements, and tonify the middle jiao to unblock the meridians. It is suitable for those with a cold back, deficient Qi, and cold knees.
● Ginseng Porridge
Take 3 grams of ginseng, place it in a clay pot, add water, and simmer over low heat for 20 minutes. Then, add 100 grams of japonica rice and cook until the porridge thickens. Add an appropriate amount of honey or rock sugar to taste.
It is suitable for the elderly who are weak after an illness, or those who are sensitive to cold with food stagnation and loose stools. Regular consumption of ginseng porridge has good preventive and therapeutic effects for patients with myocardial malnutrition, coronary atherosclerosis, angina pectoris, and arrhythmia.