Winter is upon us! This season marks the most yin phase of the year, symbolising stillness, introspection, and restoration. Nature withdraws into dormancy, conserving energy in preparation for renewal in spring. Similarly, winter invites us to turn inward, reflect, and nourish our bodies and minds. By heeding these cues and aligning ourselves with the rhythms of the season, we can enhance our immunity, mental clarity, and overall vitality.
In Traditional Chinese Medicine (TCM), Ayurveda and other ancestral systems, living seasonally is crucial for health. It's also a science-backed approach that supports our immune systems, hormonal balance, and mental clarity during the dark, colder months. Many modern lifestyles, however, stray far from this wisdom, contributing to winter ailments and feelings of imbalance. By re-establishing this connection to the season through food, herbal medicine, and mindful practices we can create harmony within ourselves and with nature, bolstering our resilience and energy.
I’m Mia, a Naturopathic Doctor and Herbalist with over 10 years of studying medicine, naturopathy, and herbal medicine. I’ve dedicated my career to empowering individuals to take control of their health, combining traditional approaches with cutting-edge scientific insights. This article explores the energetics of winter through a traditional medicine lens and offers practical tips to navigate this restorative season.
The Healing Potential of Winter:
Winter is a powerful time for healing, offering the perfect environment for deep rest and rejuvenation. The long nights naturally boost melatonin production, the hormone that not only helps us sleep but also protects our cells and reduces stress. This means that while we rest, our bodies are working overtime to repair and restore, allowing for real recovery.
Cold exposure, which is more common in winter, activates the body's energy-efficient mechanisms. The body responds by increasing the production of brown fat, which burns white fat for warmth, improving thermoregulation and overall energy metabolism. This process also helps with detoxification, as the body clears out waste products during the colder months.
Together, these factors create a season ripe for deep healing. Embracing winter’s restorative qualities allows the body to clear accumulated stress, repair itself on a cellular level, and build the foundation for a vibrant, energised spring.
The Energetics of Winter: Nurturing Stillness
In TCM, winter is the season of the Kidneys, which are considered the storehouse of our life essence (Jing) and the root of vitality. The Kidneys govern our energy reserves and are linked to the Water element, representing fluidity, adaptability, and introspection.
The Kidneys: Our Energy Reservoir
Winter is the time to strengthen and protect Kidney energy as this determines our vitality for the year ahead. They govern our bones, marrow, and reproductive health, as well as our capacity for willpower and endurance. On an emotional level, the Kidneys are connected to fear and wisdom, making this season an ideal time to reflect and find inner strength. Depleting Kidney energy through stress, overwork, or insufficient rest during this season can lead to long-term fatigue and chronic health issues.
The Bladder: Supporting Balance
Paired with the Kidneys, the Bladder plays a role in storing and releasing fluids, symbolising our ability to let go of what we no longer need. Together, these organs help us maintain a balanced flow of energy during winter, preparing us for the rebirth of spring. An imbalance in the Bladder can manifest as difficulty adapting to change or feelings of insecurity. Winter’s emphasis on hydration, warmth, and rest directly supports this system.
Why Rest and Reflection are Vital in Winter
Winter’s introspective energy encourages us to conserve and build our reserves. This is not a time for overexertion or dramatic change but rather for reflection, slow growth, and self-care. By honouring the body’s need for rest and warmth, we align with the natural rhythms of the season.
Optimal Foods to Consume in Winter
Slow-Cooked Stews
Nutrient-dense and easy to digest, these meals support gut health and immunity and replenish energy reserves. Add root vegetables, legumes, and high-quality protein for its grounding and nourishing properties. And herbs like ginger, garlic, and star anise for added warmth.
Seaweed and Mineral-Rich Foods
Seaweed like kelp and nori is rich in iodine and minerals that support the thyroid and overall energy. Other mineral-rich options include miso and dark leafy greens.
Bone Broth/Meat Stock
Bone broth is a nutrient powerhouse, rich in collagen, amino acids, and minerals. This ancestral superfood is one of the most healing foods one can consume, it supports immunity, digestion, joint health, helps to heal leaky gut and can be used as a base for soups or consumed as it is. You can add herbs such as ginger, garlic and pepper to your broth to boost its warming and immune properties.
Fermented Foods
Kimchi, sauerkraut, and other fermented foods support gut health and immunity.
Warming Spices
Incorporate spices like cinnamon, nutmeg, cardamom, and black pepper to improve circulation and digestion.
Seasonal Produce
Winter vegetables such as squash, turnips, leeks, garlic, onions, and parsnips are nutrient-dense and promote internal warmth.
Raw honey
The natural antibacterial and antiviral properties of raw honey can help strengthen the immune system and ward off colds and flu. It’s soothing for coughs and sore throats and is also a natural energy source: It offers a quick source of energy, which can be especially helpful during colder months when the body may require more energy to stay warm.
Herbs to Incorporate for Winter Wellness
Ashwagandha
This adaptogen supports the adrenal glands and reduces stress and cortisol levels. Enhances mood by modulating serotonin and dopamine, Improves sleep quality and energy levels as well as supports thyroid health for better metabolism and vitality.
Try our Ashwagandha KSM-66® + Saffron Extract® this winter as your herbal ally. The saffron extract acts as a natural antidepressant by boosting serotonin, Improves mood, emotional resilience, and sleep as well as protects brain health and enhances cognitive function.
St John’s Wort
The herbal embodiment of sunshine, this mood lifting happy herb is a natural antidepressant, which also increases your sensitivity towards light which can be useful in dark winter months.
Schisandra
A versatile adaptogenic herb that offers numerous benefits for winter health by supporting physical, mental, and emotional resilience during colder months and enhancing energy, liver function, and immunity.
Astragalus
Known for its immune-strengthening properties, Astragalus increases vitality and helps prevent seasonal colds and flu.
This adaptogenic mushroom supports immune function, reduces stress, and enhances deep, restorative sleep.
Rich in antioxidants, Chaga protects against oxidative stress and supports immune and gut health.
Cinnamon and Ginger
Both warming and anti-inflammatory, these herbs promote circulation, support digestion, and ward off respiratory infections.
Cacao
This heart warming blissful herb is a rich source of tryptophan which is a precursor to serotonin, your happy hormone. It is also a rich source of magnesium, an essential mineral that powers many functions in our bodies.
Nettle seed
Nettle seeds contain high levels of nutrients including mood boosting and sleep regulating acetylcholine and serotonin. They are a powerhouse for the kidneys and therefore support overall vitality making them especially good for winter months.
Elderberry
Elderberry syrup is a winter essential for preventing and treating colds and flu, you can make your own using dried elderberries, water and honey and it makes a tasty DIY medicine to consume daily until spring.
Practices to Embrace Winter’s Energies
Rest and Sleep
Prioritise sleep to restore Kidney energy. Aim for 7–9 hours of high-quality sleep, and consider establishing a bedtime routine to improve your rest.
Hydration and Warm Drinks
Hydrate with herbal teas, warm water with lemon, or medicinal mushroom elixirs to support the body’s natural processes.
Warmth and Layering
Protect the Kidney area (lower back) from cold by wearing layers and keeping your feet warm. Consider investing in a Haramaki - a Japanese belly warmer used in winter to protect the kidneys, and warm the core which can help with digestion and blood circulation.
Journaling and Reflection
Engage in reflective practices to plan for the year ahead and let go of thoughts that no longer serve you, and mentally declutter in order for a spring rebirth.
Meditation and Qi Gong
Cultivate inner stillness with meditation or Qi Gong to help lower cortisol and support your nervous system.
Biohacking Practices for Winter
In addition to traditional herbal and dietary strategies, modern biohacking can help optimise health during winter:
Cold Exposure
While counterintuitive, brief exposure to cold—such as cold showers or outdoor walks—can enhance mitochondrial function, improve circulation, and boost immunity. After all, our ancestors were exposed to the cold and our bodies learned to thrive and overcome so getting uncomfortable for a short period can help the body be more resilient. Always warm up afterward to maintain balance. (Try hot-cold contrast therapy)
Red Light Therapy
As natural light diminishes, red light therapy can support circadian rhythms, improve mood, and promote skin health by mimicking sunlight’s restorative benefits.
Grounding
Even in winter, spending time barefoot on natural surfaces (or using grounding mats indoors) can help reduce inflammation and improve sleep by reconnecting with the Earth’s electromagnetic field. Personally, I avoid being barefoot in winter, however, using your hands to connect to nature is a great way to ground, so try hugging a tree! Or get creative in nature using your hands.
Infrared Saunas
Infrared saunas provide deep heat that promotes detoxification, enhances circulation, and supports relaxation—perfect for combating winter’s chill.
Hydration with Electrolytes
Staying hydrated is essential, even in winter. Add a pinch of sea salt or electrolyte supplement to maintain hydration and support adrenal health.
Morning Light Exposure
Maximise sunlight exposure during the morning to regulate your circadian rhythm, enhance mood, and support hormonal health. Aim for at least 20 minutes of natural light daily, you can do this from an open bedroom or car window, or better yet get out for a daily morning walk and watch how your mood and energy levels transform this winter.
Winter is the season of stillness and restoration with potential for deep healing, It is a time to slow down. Supporting your body during winter lays the foundation for greater energy, resilience, and efficiency in the months to come. By focusing on nourishing your body with warming foods, boosting your immune system with apoptogenic and immune-modulating herbs, and engaging in restorative practices, you can use winter as an opportunity to replenish and prepare for the growth and activity of spring.
Winter is a time to build strength from within—supporting your digestion, balancing your mood, and enhancing your immunity. These actions not only help you stay healthy during the colder months but also ensure you enter spring revitalised, with the physical and mental energy to thrive. Take time this winter to assess your habits, adopt supportive changes, and prepare for the renewal of spring. By aligning with the needs of your body during this season, you create a strong foundation for long-term well-being and productivity.
