by Naoki
As the weather cools down, many of us start to feel run-down or more vulnerable to colds and flu. From a Traditional Chinese Medicine (TCM) perspective, winter is the most Yin time of year — cold, inward, and still. It’s a season that calls for rest, nourishment, and protection.
Here are a few simple yet powerful ways to stay warm and healthy through winter, the TCM way:
1. Add more Soups to your diet
Warm, cooked foods support your digestive system, which is closely linked to your immune function in TCM. Soups and broths are ideal — they’re easy to digest, warming, and can be packed with nourishing herbs and root vegetables. Try chicken soup with ginger and garlic, or miso broth with seasonal greens to keep your Qi strong.
2. Keep Your Neck and Feet Warm
Cold and wind are seen as external pathogens in TCM, and the back of your neck is one of the most vulnerable entry points. Always wear a scarf or high-collared jacket, especially on windy days. Your feet are also key — the Kidney meridian begins at the soles, and cold feet can weaken Kidney Yang. Keep them warm with socks or slippers, even at home.
3. Don’t Overdo It — Rest Is Medicine
Winter is the season of the Kidneys in TCM, which govern energy reserves, longevity, and vitality. Overworking, excessive exercise, or pushing through exhaustion can deplete this vital energy. Allow yourself to rest more, sleep earlier, and embrace slower rhythms. Think of winter as a time to recharge, not to perform.
4. Never Walk Around with Wet Hair
Heading outside with damp hair or after sweating opens the pores, allowing Cold and Wind to invade more easily. Always dry your hair fully before leaving the house, especially in the morning or at night when Yang Qi is lower. This small habit can help prevent headaches, neck stiffness, and catching cold.
5. Add Warming Foods Like Ginger and Garlic
Incorporate warming, pungent foods into your meals. Ginger and garlic are classics in TCM — they help dispel Cold, improve circulation, and strengthen immunity. Add fresh ginger slices to hot water or tea, and use garlic generously in your cooking. Cinnamon, scallions, and black pepper are also great options to keep your internal fire burning.
And If You Still Catch a Cold…
Sometimes, despite our best efforts, a cold can still sneak in. If that happens, acupuncture and herbal medicine can help your body recover faster and more naturally. TCM treatments can clear Wind-Cold or Wind-Heat, support your immune system, and help restore your strength. Don’t wait until it gets worse — come in early for the best results.
When you come in early, we can prevent it from coming on. We have assisted many patients to remove their 100-day cough, mucus and sore throats using herbs and acupuncture. We look forward to helping you get through this winter
