What should I eat for winter health?

"Nourish during the 'Sanjiu' days for a winter, and stay free of illness the coming year" — A folk proverb on health preservation

The general principles of dietary adjustment in winter are "nourishing yin during autumn and winter" and "avoiding disturbance to yang." This means that while supplementing nutrients, one should avoid depleting yin fluids or disturbing yang energy.

Eat less raw and cold food to avoid damaging the yang energy of the spleen and stomach, which can impair digestive function.

Avoid excessive heat, refrain from overeating spicy food, and prevent the accumulation of internal heat.

 

Region-Specific Supplementation Plans

For regions with cold and dry winter climates

Supplementation should focus on warming and heating foods

• Mutton, beef, venison

• Walnuts, longan

• Ginger, pepper

For regions with mild but humid winters

Focus on gentle, mild, and nourishing foods

• Chicken, duck, fish

• Job's tears (coix seed), poria

• Chinese yam, lotus seeds

For cold and dry plateau and mountainous regions

Use foods that are mild, moistening, and promote fluid production

• Pears, white fungus, lily bulbs

• Rock sugar, honey

• Sesame seeds, walnuts

Dietary Recommendations for Different Constitutions

Qi-Deficient Constitution 

Shortness of breath, lethargy, easily fatigued, prone to sweating. Recommended: Chinese yam, red dates, peanuts, astragalus root

Yang-Deficient Constitution 

Aversion to cold, cold limbs, frequent and pale urination. Recommended: Mutton, chives, walnuts, longan

Yin-Deficient Constitution

Dry mouth and throat, hot palms and soles, prone to insomnia. Recommended: Duck, pears, white fungus, lily bulbs

 

Winter Health Porridge Recommendations

Basic Health Porridges

• Glutinous rice and red date porridge: Warms the middle burner and boosts qi

• Eight-treasure porridge: Strengthens the spleen and nourishes the stomach

• Millet porridge: Nourishes yin and moisturizes dryness

Functional Porridges

• Longan porridge: Calms the spirit and nourishes the heart

• Sesame porridge: Benefits essence and nourishes yin

• Radish porridge: Aids digestion and dissolves phlegm

Nutritious Porridges

• Walnut porridge: Nourishes yin and secures essence

• White fungus porridge: Moistens the lungs and promotes fluid production

• Crucian carp porridge: Harmonizes the stomach and regulates the intestines

 

"Nourish during the 'Sanjiu' days for a winter, and stay free of illness the coming year". After the onset of winter, the body's metabolism slows down; supplementation at this time allows nutrients to be more easily absorbed and stored. Through reasonable adjustments in daily habits, diet, and emotional regulation, we can ensure robust health and build a solid foundation for the coming year.