Winter Solstice Health Preservation: The Twenty-Four Solar Terms – Winter Solstice Health Preservation

“Lidong” is the 19th of the 24 solar terms; this year it falls on November 7, marking the official start of winter.

Traditional Chinese medicine holds that winter is the season when yin energy reaches its peak and all things are stored away. As for the human body, metabolic processes also slow down relatively during this season.

The Traditional Chinese Medicine Department of Dalian Jinshitan Hospital reminds everyone: In winter, focus on health preservation by avoiding cold and seeking warmth, nourishing the Yin while conserving Yang, thereby achieving a relative balance between Yin and Yang and promoting good health.

I. Dietary Health Tips for the Start of Winter

1. Sweet Potato: Strengthens the spleen and stomach, and nourishes kidney yin.

2. Radish: Relieves food stagnation and clears phlegm and heat.

3. Cabbage: Boosts Immunity

4. Lamb: Nourishes Yang Qi

After the beginning of winter, "cool dryness" becomes more pronounced, and rhinitis has become a major nuisance for many people. Why not counter coolness with cold? Every morning or before heading out, gently rub your nasal wings with cold water.

Autumn and winter are seasons when cervical spondylosis tends to occur more frequently. The neck is a “fortress” of the human body—rich in blood vessels and home to numerous important acupoints. Wearing garments with stand-up collars not only shields you from cold winds but also helps prevent the blood vessels in the head and neck from constricting due to cold exposure, which can be beneficial in preventing conditions such as hypertension and cardiovascular diseases.

A cold caused by wind-cold is the most common ailment in winter. For mild symptoms, you can choose ingredients that warm the body, release the exterior, clear the lungs, and dispel cold. As the saying goes: “Boil a handful of glutinous rice into a soup, add seven white parts of scallions and seven slices of ginger, simmer until cooked, then mix in half a cup of vinegar—this will keep you safe and sound from wind-cold and感冒.”

Method: After taking the medicine warm, go to bed and cover yourself with a blanket; you’ll feel slightly warm and start to sweat lightly. Take it once in the morning and once in the evening daily for two consecutive days.

Rubbing the waist with both hands helps unblock the Dai Mai meridian, strengthen the lumbar spine, and tonify the kidneys. The waist is the pathway of the Dai Mai meridian; in particular, the lower back on either side of the spine is where the kidneys are located. Since the kidneys thrive in warmth and dislike cold, regular massage can warm the kidney yang and promote the smooth flow of qi and blood.

Specific instructions: After rubbing your hands together until they feel warm, firmly press them against the lumbar region, pause briefly, then vigorously rub downward toward the tailbone. Perform this exercise 50 to 100 times each session, twice daily—at dawn and dusk.

There are 3 things to keep in mind when taking a foot bath:

First, the temperature—ideally around 40℃—with the water level reaching just above the ankle joints.

Second, pay attention to timing—soak for 20 to 30 minutes each time, adding hot water from time to time to maintain the water temperature.

Third, massage: After soaking your feet, dry them thoroughly and use your hands to massage your toes and the soles of your feet for 2 to 3 minutes.

Recommendation: After completing the above three steps, it’s best to go to bed within half an hour to ensure the foot bath’s effectiveness. Additionally, avoid taking a foot bath immediately after a meal, and diabetics should not soak their feet in water that’s too hot.

The renowned Tang Dynasty physician Sun Simiao said: “In winter, it is not advisable to go out early in the morning or return late at night, as this can expose you to the cold’s harshness.”

Recommendation: In winter, it’s advisable to delay morning exercise until “you start exercising only after the sun comes out.” Outdoor activities should be scheduled between 9:30 a.m. and 4 p.m., when your body feels slightly warm—this is the most comfortable level of exertion. Avoid sweating profusely, as you would during spring and summer workouts.

After the beginning of winter, temperatures drop rapidly, so it’s important to take precautions against cardiovascular and cerebrovascular diseases. When the body is exposed to cold stimuli, blood vessels constrict, leading to myocardial ischemia and hypoxia, which can easily trigger angina. If appropriate measures are not taken promptly, this could result in a myocardial infarction and death.

Recommendation: Pay close attention to keeping warm and preventing cold exposure. You may take medications that help lower lipids, dilate blood vessels, and prevent myocardial hypoxia.

Many elderly people suffer from hypertension; when exposed to cold weather, their blood pressure tends to rise, putting them at risk of stroke.

Prevention:

First, take precautions against the cold and stay warm.

Second, supplement nutrition appropriately;

Third, we must effectively prevent and treat conditions such as hypertension, coronary heart disease, and diabetes.

Winter is a season when various types of chronic bronchitis are prone to occur or recur. Therefore, patients who already suffer from cardiovascular and cerebrovascular diseases or bronchial asthma should pay special attention to protective measures.

Recommendation: Add or remove clothing according to temperature changes, and eat less or avoid spicy foods.

After the beginning of winter, skin conditions such as psoriasis, dermatitis, and eczema enter their peak season. The winter season tends to make human skin dry and dehydrated, and irritated skin is particularly prone to developing these conditions.

Recommendation: As soon as you notice any discomfort on your skin, seek medical attention promptly and avoid applying medication indiscriminately.