In ancient China, the Great Cold was divided into three phases: "First, chickens begin to lay eggs; second, predatory birds become fierce and swift in hunting; third, the water bodies freeze solidly to their center, with the ice being thickest and most firm." This means that during the Great Cold, chickens can start hatching chicks; predatory birds like falcons and eagles are at their peak hunting prowess, searching everywhere for food to replenish energy and resist the severe cold; the ice in water bodies extends all the way to the center and is at its most solid and thick.
The Great Cold is the last solar term in the lunar year. According to old customs, especially in rural areas, people would start busy preparing New Year's dishes and goods during this time. There is an old saying: "Great Cold, Great Cold, guard against the wind and cold; drink ginseng and astragalus wine in the morning, and take wolfberry and chrysanthemum rehmannia pills in the evening." This is a summary of life and shows the importance people placed on physical conditioning.
The Great Cold is "the end of the three winter months" and connects with the Start of Spring. In this transitional period, yin energy in nature is at its peak, while yang energy has sunk to its lowest point and is preparing to emerge.
The changes in phenology throughout the year are closely related to the solar terms. Although the Great Cold is the last solar term of the year, it marks the beginning of the annual cycle of "Qi" and energy circulation. Therefore, it is very important to focus on health preservation during the Great Cold.
I. Mental Aspect: Maintain a cheerful and peaceful mood.
Keeping a cheerful and peaceful mood can ensure the smooth flow of Qi and blood in the body, without disturbing the stored yang energy. This way, "righteous Qi resides within, and evil cannot invade."
Therefore, during the Great Cold, we should calm our minds, nurture our spirit, and restrain our Qi to resist the invasion of severe winter cold. Especially for the elderly, it is important to avoid excessive joy or sadness to reduce the occurrence of heart and brain diseases.
II. Daily Routine: Sleep early, rise late, and add clothes to keep warm.
Young people today are accustomed to staying up late, especially netizens who become more energetic after midnight. Little do they know that this habit will cause great harm to their bodies. The symptoms may not be obvious now, so they might not pay much attention. By the time the symptoms become apparent, it will be like trying to lock the stable door after the horse has bolted.
As the old saying goes, "Great Cold, Great Cold, guard against the wind and cold." Clothing should be adjusted in a timely manner according to temperature changes. It is necessary to keep warm and block the wind, but also to prevent catching a cold from sweating too much.
III. Foot Soaking 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. Soaking feet in warm water before bed can dilate blood vessels, speed up blood circulation, improve sleep quality, and has positive effects on health preservation. This is especially true for those who are still surfing the internet or working late into the night; soaking their feet in warm water before sleeping can relieve fatigue and has a more obvious effect in preventing cold.
IV. Exercise: Exercise after sunrise.
As the saying goes, "Move a little in winter, and you'll get sick less often." Physical activity and exercise have special significance for health preservation in winter. However, outdoor activities should not start too early. The air quality and temperature before sunrise are not suitable for exercise. It is best to go out and exercise after the sun rises.
Exercise during the Great Cold should also pay attention to the intensity. It should not be too intense to avoid disturbing the yang energy.
V. Diet: Strengthen the Spleen and Kidneys, and nourish the Liver Blood.
Because the Great Cold connects with the Start of Spring, diet and daily life should consider the change of seasons, following the dietary principle of "protecting yin and suppressing yang."
At this stage of health preservation, in addition to continuing to focus on nourishing kidney yin, it is also necessary to care for the liver, because spring is when yang energy rises and the body's liver Qi also begins to flourish.
1. Diet should avoid sticky, hard, and raw or cold foods. It is best to eat warm food to prevent damage to the spleen and stomach's yang energy.
2. Ensure a certain amount of fat intake to maintain body heat, but do not overdo it.
3. Eat more yellow-green vegetables, such as carrots, rape, and spinach.
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 blood. However, "tonic from medicine is not as good as tonic from food," so food-based supplementation should be the main method. For those with a yang deficiency, it is appropriate to eat warming foods, such as lamb and chicken; for those with a yin deficiency, it is appropriate to eat yin-nourishing foods, such as duck, goose, and wood ear mushrooms.
4. The amount of tonic supplementation during the three winter months should be gradually reduced to adapt to the changing seasons.
5. In the process of supplementation, some foods with dispersing and ascending properties should be appropriately added to prepare for the rising nature of spring.
6. Considering that the Great Cold period is a high-incidence time for colds and other respiratory infectious diseases, it is appropriate to eat more foods that warm and disperse wind and cold (such as ginger, green onions, chili, Sichuan pepper, and cinnamon) to defend against the invasion of wind and cold pathogenic factors.
7. Recommended seasonal foods:
Yam and Black Sesame Paste, Yuan Zao Ren Porridge, Goji Berry and Chicken Soup, Yam and Lamb Soup, Ginger Juice Beef Rice, Eight Treasure Rice, Goji Berry Braised Young Chicken.