TCM Guidance for Conserving Energy and Protecting the Kidneys in Winter

Dec 30, 2024 - 11:03 Updated: Dec 29, 2024 - 18:13

TCM Guidance for Conserving Energy and Protecting the Kidneys in Winter

There is a time for everything, and in winter, traditional Chinese medicine suggests slowing down, staying warm, and practicing self-care.

During winter, when temperatures plunge and sunlight is limited, we often face new challenges to well-being. Here are some practical tips that combine Western and traditional Chinese perspectives to help us stay healthy and youthful during the cold season.

Store Essence and Protect the Kidneys in Winter

From a traditional Chinese medicine (TCM) perspective, winter is a season of “storage,” where energy is conserved. The energy of the natural world retreats inward during this time. Winter is the best season for nourishing the kidneys because the kidneys store essence, aligning with the season’s characteristic of conserving energy. The kidneys are closely linked to growth, development, vitality, and immunity. Therefore, supporting kidney health in winter is essential for maintaining energy and strengthening the immune system.

TCM places great emphasis on kidney health. This is because the kidney is called the “innate foundation,” meaning its energy cannot be easily replenished. Therefore, it’s better to reduce energy expenditure. With sufficient kidney qi (the fundamental energy source of human physiological activities), the body will be strong and full of energy. This is why avoiding overexertion is important, focusing on nourishing the body through diet and minimizing activities that deplete kidney energy.

According to modern medicine, low temperatures in winter cause the blood vessels to constrict, raising blood pressure risk and straining the cardiovascular system. In addition, less sunlight in winter affects the immune system, reducing serotonin and melatonin secretion in the brain. People deficient in these areas may develop seasonal affective disorder. Hence, understanding these changes will help us respond appropriately to the season.

TCM Kidney-Nourishing Food

In TCM, “warm” refers less to the temperature of the food itself and more to the energy the food generates in the body when eaten. Foods like lamb, beef, ginger, and walnuts are excellent choices for providing warmth, nourishing the body, and supporting kidney health.

Studies have shown that walnut dietary supplements can reduce blood pressure, low-density lipoprotein (LDL, or “bad”) cholesterol, and albumin (a protein in blood plasma) excretion in patients with chronic kidney disease but do not affect physiological levels of phosphorus, potassium, and so on. Researchers believe that walnut supplementation may be an effective strategy to reduce the risk of cardiovascular disease in people with chronic kidney disease.

In TCM, the color black corresponds to the kidneys, and black-colored foods are believed to nourish and support kidney health energetically. By nourishing the kidneys, black foods such as organic black beans, black sesame seeds, and kelp strengthen the body, maintain health, and fight aging.

According to TCM classic literature, black sesame seeds nourish both the liver and the kidneys. In animal and in vitro studies, black sesame has been shown to have liver- and kidney-protective, neuroprotective, antioxidative, anti-inflammatory, anti-cancer, anti-obesity, anti-diabetes, blood pressure lowering, and antidepressant properties.

TCM also emphasizes drinking wolfberry (goji berry), jujube, and licorice teas to preserve health. These teas not only keep us warm but also promote blood circulation.

Many of us do not drink enough water in winter, but it is essential to stay hydrated even when it’s cold outside. Drinking warm water, citrus water, and warm herbal tea in winter is best.

The Best Nutrients for Winter

From the perspective of modern medicine, winter health maintenance requires supplementing vitamin C and zinc to improve immunity and reduce the occurrence of winter conditions such as colds.

We should also add healthy fats, such as omega-3-rich salmon and flaxseed, to our diets to enhance immunity and regulate mood. Research shows that omega-3 fatty acids have specific immunomodulatory effects on different immune system cells. Omega-3 fatty acid supplements, for example, benefit a variety of T-cell-mediated diseases, such as autoimmune hepatitis and asthma.

Moreover, as there are fewer daylight hours in winter, it is even more important to supplement vitamin D. Vitamin D helps maintain bone and brain health. Research has found that older people with higher vitamin D concentrations in their brains exhibit better cognitive function.

Winter Lifestyle

“Lifestyle medicine” is a term used in the modern medical school curriculum. In TCM, however, lifestyle has long been the focus of achieving good health.

The following winter-specific lifestyle tips:

Go to Bed Earlier and Get Up Later: TCM recommends going to bed earlier and getting up later in winter. This schedule can maintain the yang energy in the body and reduce the consumption of essence. TCM divides human energy into two types: yin and yang. Yin is negative energy and represents night and cold, while yang is positive and represents day and warmth. Only by maintaining a balance between the two can we maintain good health. Modern medicine recommends sleeping between seven and eight hours every night to support immunity and mental health.
Choose Gentler Exercises: According to TCM, mild exercises such as tai chi and qigong are good in winter, as they promote qi and blood circulation and consume less energy than strenuous exercise. Modern medicine also advocates doing more indoor exercises in winter, such as aerobics and yoga.
Keep Key Body Parts Warm: Keep warm in winter, especially the waist, neck, and feet, which are important for the health of the kidneys and the whole body.
Brighten Things Up: Try to get as much sunlight as possible. If you do not spend enough time outdoors, consider supplementing light therapy at home, which can help relieve seasonal depression.

Sexuality in Winter

Among the many health-preserving concepts in TCM, perhaps the most controversial is the one pertaining to sex life.

Winter is a season for recharging your energy. Therefore, it’s best to avoid excessive sexual activity because it will consume kidney essence and affect kidney qi. Kidney essence is designed to support the human need to procreate. Hence, kidney essence and kidney qi are the primary energy sources needed to create life, so they are extremely precious.

Kidney essence also plays a crucial role in slowing aging. In TCM, conditions that appear after a person enters old age, such as hair loss and graying hair, are mainly related to declining kidney function and reduced kidney essence. Sometimes, older people have urinary and fecal incontinence. According to TCM, this happens because the functions of urination and defecation are controlled by kidney qi.

For all these reasons, conserving energy in winter while preserving a harmonious and intimate relationship with your partner is recommended. During winter, it may be best to focus on emotional communication to maintain the energy balance of the mind and body. Winter is also a season for getting together with family and deepening relationships. Dine together, enjoy quiet nights, and create a warm, family atmosphere.

As for modern medicine, the relationship between sex life and health is still not well understood. Western medicine suggests that a moderate sex life can help enhance immunity, improve mood, and contribute to cardiovascular health. In addition, physical intimacy between couples can promote the release of endorphins and oxytocin, lessening feelings of loneliness and seasonal depression.

However, what works for some may not work for others. In winter, when energy levels are lower, and the immune system is more vulnerable, adjust the frequency of sexual activities according to your own situation, focusing on quality rather than quantity.

Self-Care Tips for Winter

Try implementing these self-care tips:

Drink ginger tea in the morning to warm your stomach and awaken your digestive system. Do a few minutes of stretching, tai chi, or qigong exercises to promote blood circulation.
In the afternoon, when you hit an afternoon energy slump, go for a walk outdoors. This is especially important when the sun is shining; seize a chance to get sunlight whenever possible. You can also enjoy a nutritious soup or stew that is both warming and easy to digest.
Soak your feet in hot or warm water in the evening. TCM posits that foot soaking can balance kidney qi and help the body relax.
Quit using cellphones or other electronics one hour before bedtime. Reading or meditating is OK, as it can improve sleep quality.

Winter is generally a time to slow down and practice more self-care. Combining the suggestions of TCM and modern medicine can help establish a health regimen suitable for winter to maintain physical and mental health.

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