Prevent colds & flus this winter

Day by day, it’s getting a little cooler, the sun is rising later and setting earlier. Yet for many of us, it’s business as usual. We ignore the changes going on around us in nature, and I’m sorry to break it to you, but that has a direct impact on your health!

We, like everything else in nature, must go through a period of hibernation through winter. Obviously, we’re not going into our cave to sleep for 3 months, yet we do need to pump the brakes on all this rushing, over-committing ourselves, ignoring the calls of our body, and pretending like it’s summer all year round.

In Ancient Chinese philosophy, it was believed that how we looked after ourselves through one season determined our health in the next, and as practitioners, we use this framework in clinical practice. For example, if we take superb seasonal care of ourselves through winter, we can prevent things like colds and flu, muscle tension, allergies, skin issues, stress and frustration in the springtime.

Below I’ll discuss some TCM principles that will support your health this winter, for some you may already be living this way, for others this will be a difficult pill to swallow.

The important thing is to first become aware of how you may be going against your body’s intuitive call. And then to start giving it what it is truly asking for, on a gradual basis. Do not become overwhelmed by, or pressured into doing ‘all the right things’. Instead, see this as peeling back the layers of feeling the need to be doing something all the time, always being productive and useful in the world. This (winter) is a time to take a step back, reflect on how your life is unfolding, replenish your body, recover from the busyness of the previous seasons, and give yourself permission to simply BE more often.

So let’s start with the basics- Sleep!

The days are getting shorter, and the nights are growing longer. We want to ensure we are getting enough rest, which increases around this time. As a rough guide, we should be aiming for 7-9hours per night. Going to sleep earlier and waking up later than we would in summer, following the light.

Appropriate clothing

Cold enters the body in 3 main areas; our feet, the nape of our neck and our lower back/kidney area. These are the most important areas to keep toasty and away from cold winds. Think socks/slippers, scarves/jumpers, high-waisted pants (no midriffs ladies). The easiest way to do this in our 3 seasons in one day climate is to layer up. From the beginning of autumn, I start keeping my feet warm as soon as I get out of bed, and at night when the temperature starts to drop. I bring jumpers and jackets everywhere. I am not so diligent with the scarfs… give me time!

Nutrition

This is the time of year when we need to ditch the salads and iced coffees (most of us should not be having these things any time of year!). Cold is out, warm is in, starting first thing. Start your day with some hot tea, or warm water, honey and lemon. Or something called ‘fire cider’, the ultimate immune-supporting tonic for the colder months. (Make your own fire cider here).

We want to have a cooked breakfast too. Whichever style suits your constitution or pattern in Chinese medicine.

Some ideas to get you started;

• Oat or rice porridge- I like to add whey protein, goji berries, dates and cinnamon for a hearty high protein and Qi-building breakfast.

• Eggs on toast- Good quality sourdough, whole eggs, real butter, avocado, sauerkraut or fresh herbs.

• Left overs- Some people cringe at the idea of eating savoury and heavy meals at breakfast. But this is when our digestive fire is at its most potent! And at nighttime, we have the least capability to digest a heavy meal. So why not heat up last night’s left overs and absorb all those lovely nutrients for the day ahead.

In general, we want to be consuming foods that are easy on the digestive system during this time of year, and aiming for nurtient dense foods to allow us to build up our energy reserves for spring and summer.

This looks like slow cooked meals, roasts, soups, stews, steamed or sautéd meals.

In Chinese medicine, each season correlates to specific organ systems, flavours and colours. Winter correlates to the Kidneys, the Kidneys like black or dark-coloured foods, and salt is the corresponding flavour. Some examples; black sesame seeds or black tahini, chia seeds, black rice, black beans (adzuki/pinto), dates, blueberries, blackberries, mulberries, seaweed and mushrooms.

Other foods to focus on during the winter time;

• Sweet potato, pumpkin, potato, beetroot

• Oats, rice, millet

• Lamb, beef, fish, eggs

• Seasonal fruit-citrus, apples, pears

Exercise

While in spring and summer we may have the energy to be training 4-6 days per week, during the autumn and winter months we may want to drop this back to 3-5 days depending on our energy levels. For my strength training and CrossFit clients, this is the time where I suggest a bulking phase or a maintenance phase. We are NOT looking to get lean and cut calories during this time. You want to give your body a chance to rest and recover, or lower the volume of training and focus more on building muscle.

For those who are not regularly doing some form of strength training, the aim through winter is to keep things moving and mobile. Think morning and evening walks, keeping those three important areas covered. Or yoga/Pilates classes and focusing on mobility throughout this time to prevent any back aches and or weakness in the knees (which tend to flare up during winter time).

Herbal Support

• Incorporate immune-boosting herbs: Herbs such as Huang Qi (Astragalus), Dang Shen (Codonopsis), Bai Zhu (Atractylodes), and Ling Zhi (Reishi mushroom) can help strengthen the immune system and support our overall health during the colder months. These herbs can be taken as teas, soups, or in supplement form.

• Consider formulas for prevention: Traditional Chinese herbal formulas like Yu Ping Feng San (Jade Windscreen Powder) or Gui Zhi Tang (Cinnamon Twig Decoction) are commonly used to strengthen the body's defensive Qi and prevent colds and flus.

Acupuncture and Traditional Chinese Medicine (TCM) Treatments

• Acupuncture helps to balance the body's Qi and strengthen the immune system. Regular acupuncture treatments, especially during seasonal transitions, can help support overall health and prevent colds and flus.

• Consult a TCM practitioner: A qualified TCM practitioner can provide personalised recommendations based on your individual constitution and health. We can recommend acupuncture, herbal remedies, dietary modifications, and lifestyle practices tailored to your specific needs.

By following these principles of Chinese medicine, you can support your body's natural defenses and reduce the risk of catching colds and flus during autumn and winter. It's important to listen to your body, prioritise self-care, and seek professional guidance if needed to maintain optimal health throughout the seasons.