About 2 weeks ago we experienced the shortest day and the longest night. At winter solstice, the sun seems to pause in its journey for a few days before pivoting and retracing its steps, and the days get gradually longer again. In Chinese medicine thinking, Yin (cold, contracted energy) is at its zenith during the solstice. Following the solstice comes the rebirth of Yang (warm expansive energy.) Yang is a tiny spark at this time of year, like the pilot light in the hot water heater, and needs to be protected and sheltered in order to grow. In order to stay healthy at this time of year, we need to nurture the spark of Yang within us. Here are some things you can do to stay healthy in midwinter.
Animals do it best - watch how your pets’ sleeping pattern change over the cooler months
Rest
We are still in the depths of winter, a time of semi-hibernation for humans. It’s a time to do a little less, a time to conserve energy, a time not to push. It is also a fantastic time for self-reflection. As Yang is reborn new ideas may spark off, yet these ideas are still tiny flames that need protection and nurturing. These ideas will be refined over the coming months and will ripen into plans in the spring. Have a little more downtime, especially when feeling tired, and try to avoid using stimulants like coffee and alcohol to push through. Your body is sending you a message to rest. So rest!
Go to bed earlier and sleep a little later
Our most regenerative sleep occurs between 11pm and 3am. Therefore, we make the most of our time of rest if we are in bed by about 10pm. Good sleep strengthens and anchors our Yang energy, meaning we are calmer and more energized during the day. If you have trouble getting to sleep, or find you don’t wind down until deep into the night, a few simple changes to your routine can make a difference
Eat a lighter evening meal before 7pm. This gives your digestive system time to settle before bed
Turn off all electronic equipment a couple of hours before you plan to hit the sack. Turning off the mobile phone around this time can also be very beneficial
Use soft, warm lighting in the evenings
Spend some time doing something relaxing before bed such as reading, talking quietly with loved ones, meditating, drinking a cup of herbal tea or knitting
Rub some magnesium spray into your legs and feet, or have a warm foot bath with magnesium flakes or Epsom salts
If you are still having trouble sleeping consult a trusted health practitioner
The art of staying warm
As we all know, we lose most of our body heat from the top of our heads. At the moment, many of us are walking around with warm faces and cold feet – this is a sign that the Yang of the body is not well anchored down in the lower belly where it should be. Yang that is floating upwards like this is not useful to us as it agitates the mind and can make sleeping difficult. Sometimes it also causes that tired-but-wired, stressed-out feeling. Keeping the legs, feet and lower back warm helps to anchor the Yang in the lower belly where it fuels our energy powerhouse, the dan tian, and fires us up with real energy for life.
To keep your body warm:
Never walk around with a bare midriff, ankles or feet
Make sure your clothes are warm enough for the season. Exercise tights and runners are not outdoor winter attire (unless you are strenuously exercising)! Invest in some long boots, woollen socks or tights, a warm scarf and a coat that keeps your hips and lower back covered and toasty.
If your feet get too cold, warm them up with a wheat bag or a foot bath
Eat warm, hearty food
During the winter months digestive fire is not as strong as it is in the summer and autumn, so it’s a good idea to eat warm, well cooked food to ease the burden on the gut, and warm the body from the inside out. Healthy digestive fire refers to the Yang energy of the digestive system. Yang energy provides the warmth for the breakdown of food and the assimilation of nutrients. Here are some things you can do to support digestive Yang:
Avoid cold food such as ice-cream, iced drinks and food straight from the fridge. Food should be warmed to at least body temperature (37⁰C) before eating. Otherwise the body must use its own energy to warm the food in the stomach before it can be broken down
Decrease the amount of raw food you eat during the winter. Raw foods take a lot more digestive energy to process, and can leave you heavy and bloated
Drink pure, warm water. Drinking warm water supports digestive function and is a very gentle (and free) detox for the system. It’s also helpful if you aren’t that thirsty and are having trouble keeping up your water intake
Eat slow cooked foods such as soup, porridge, congee, stew, tagine and pot roasts. Invest in a slow cooker to save yourself some time
Have broths and stocks on hand to add flavour and nutrients your meals
Cook with gently warming herbs and spices such as cinnamon, allspice, cloves, bay leaves, oregano, thyme, sage, fennel seed and ginger
I hope you stay well and content through these remaining winter months and wile away many an hour dozing by the fire with your loved ones and furry friends.