As we approach the conclusion of 2023, a notable increase in hospitalizations for respiratory illnesses has become evident, signaling the onset of the flu season. In light of this, prioritizing good health is not just advisable; it is an imperative. Taking proactive measures to safeguard well-being becomes increasingly crucial during this period.
January (正月)
As Spring unfolds, it’s essential to prioritize the nourishment of kidney functions and guard against the lingering cold. Consider incorporating gentle exercises such as slow walking or jogging to promote well-being. Additionally, maintaining warmth consistently becomes paramount during this transitional season.
Wondering what to include in your diet? Opt for foods that replenish your Qi, maintain body warmth, and enhance immunity. Consider incorporating walnuts, jujubes, Longan meat, Chinese Yam, Lotus Seeds, Baihe Lily, and Chestnuts into your meals. These items are beneficial for nourishing spleen and stomach functions, improving kidney function, resolving phlegm, alleviating cough, and nourishing the lungs. If you experience variations in temperature in your hands and legs compared to others, consume these foods in moderation and less frequently. Additionally, steer clear of cold foods like ice cream and raw items for optimal well-being.
February (二月)
With February marking the onset of the rainy season, it’s time to kick off planting. The changing weather brings significant temperature variations between day and night, emphasizing the need to keep our bodies warm to protect the liver and preserve Yang Qi. It’s equally important to maintain mental calmness and avoid getting angry during this season.
Wondering about your diet? Opt for more jujubes, onions, coriander, peanuts, leeks, shrimp, and prawns. Steer clear of spicy and sour foods for a healthier choice!
March (三月)
March welcomes the arrival of Spring, marked by the spring equinox when the sun aligns exactly with the equator, bringing approximately equal lengths of day and night. It’s common to feel a bit sleepy and lethargic during this time as our bodies adjust to the warming weather. You might notice staying up later and waking up earlier, and it’s worth noting that health experts, particularly in Chinese traditions, recommend a bedtime of 10 o’clock and waking up before 7 in the morning, with 6 o’clock considered ideal.
In terms of lifestyle, we encourage you to enjoy sweeter foods like black sesame soup this month, but if you have diabetes, please adhere to your prescribed diet. For exercise, a leisurely stroll remains an excellent option. Remember, taking care of your well-being is a gradual process.
Boost your diet with dates, yams, leeks, spinach, and chicken for a nutritious and balanced intake. Consider minimizing the consumption of sour foods like tomatoes, lemons, and oranges for overall well-being.
April (四月)
April marks the end of spring with the arrival of Grain Rain, bringing a moister, warmer, and greener environment. It’s essential to focus on keeping our kidneys replenished to prevent infections, especially as outdoor activities increase. To stay healthy, consider engaging in gentle sports like square dancing, Tai Chi, or Baduanjin to protect yourself from catching a cold.
Incorporate spinach, onions, yams, and wolfberries into your diet for a health boost. Steer clear of spicy, oily, cold, and raw foods to maintain well-being.
May (五月)
As May marks the start of summer, you’ll notice the temperature rising and daylight lasting longer. It’s a cue to adjust our healthy habits. Shift your focus from nurturing the liver to taking care of your heart. Keep a positive attitude, avoid impatience and anger, and manage emotions well. For the elderly, pay attention to blood circulation. Regular exercise helps prevent sluggish blood flow, reducing the risk of heart attacks.
Opt for a diet that’s low in fat and salt, focusing on natural foods. Increase your intake of vegetables and fruits rich in vitamins. It’s recommended to include foods that help lower body temperature and reduce dampness, such as boiled red bean soup with Chinese barley and mung beans. Incorporate winter melon, loofah, lotus root, carrots, tomatoes, and yams into your meals. Consider adding black fungus to your dishes. Conversely, limit consumption of fatty, sweet, strongly flavored, and spicy foods like leeks and beef (red meat).
June (六月)
Summer planting kicks off in June, creating picturesque scenes of fields adorned with young wheat seedlings and the melody of singing birds. As time progresses, we reach the Summer Solstice, marking the day when the Sun reaches its northernmost point and the Northern Hemisphere experiences its longest day of the year. In Scandinavian countries, this means full daylight around the clock. Aligning with the natural rhythm of longer days and shorter nights, consider adjusting your sleep schedule by going to bed later and waking up earlier. Enhance your energy levels by incorporating a quick 15-minute nap during your lunch break, wearing loose-fitting clothes to facilitate blood flow, and refreshing your body with a good bath.
We’re shifting our diet to include more veggies, beans, and fruits like pineapple, bitter gourd, watermelon, lychee, mango, mung beans, and red beans. To keep it healthy, we’re cutting back on spicy and oily foods.
July (七月)
July marks the peak of summer, characterized by the “Xiaoshu” (minor heat) and “Dashu” (major heat) periods. During this time, Asia experiences its highest average temperatures, greatest rainfall, and most frequent thunderstorms. Achieving balance between work and leisure becomes paramount. It’s crucial to prioritize preventing heatstroke by staying hydrated and opting for cleanly prepared food to mitigate the risk of intestinal infections.
We prepare our meals with minimal salt and oil, focusing on green leafy vegetables, bitter gourd, and cucumber. Watermelon is a favorite fruit, especially during the summer. It’s best to steer clear of spicy and oily foods for a healthier choice.
August (八月)
August marks the start of Autumn, but don’t be surprised if you still feel the lingering Summer heat until the month’s end. Autumn tends to be dry. As the days get shorter, our body’s digestion slows down, and immunity weakens. Staying up late can deplete your energy and leave you feeling tired. It’s advisable to go to bed early and maintain your usual waking time. According to Chinese medical experts, going to bed early helps protect your vital energy (Yang Qi), and sticking to your regular waking routine can enhance lung function.
The start of autumn often brings about a feeling of tiredness, known as Autumn fatigue, primarily caused by increased acidity levels in our bodies. To counter this, include alkaline-rich foods like apples, kelp, and fresh vegetables in your diet. These foods can help neutralize acidic substances in muscles, providing relief from fatigue. Conversely, it’s advisable to steer clear of oily foods, fatty meats, onions, and ginger during this time.
September (九月)
The actual cool weather arrives during the Mid-Autumn Festival. As the days get shorter and the temperature difference between day and night widens, it gets cooler. After the Autumn Equinox day, it keeps getting colder, and the air becomes drier, leading to dry skin, lips, and a sore throat. To stay healthy, drink lots of water, and try to maintain a positive mood. When exercising, find a balance between active movement and moments of calmness.
Opt for light and straightforward meals in your diet, emphasizing sesame seeds, walnuts, Lotus root soup, pears, apples, honey, white fungus, and melons. For a nourishing herbal option, a bowl of Tremella soup stands out as an excellent choice in September. Steer clear of fatty, salty, smoked, and fried foods for a healthier eating routine.
October (十月)
As the weather steadily approaches the dew point and frost point, it’s an early indication that winter is on the horizon. The leaves are transforming, painting a picturesque scene—making it the ideal season for travel with its cool temperatures. Opt for exercises that prioritize heart and lung function regulation to brace yourself for the colder days ahead. Boost your immunity to withstand sudden cold spells. Consider cooking herbal tonics like red dates tremella soup to nurture your lungs, and remember to stay well-hydrated by drinking plenty of water.
Boost your diet with additional sesame seeds. Incorporate more glutinous rice, honey, beef, fish, jujube, and Chinese yam into your meals. Cut back on spicy foods for better overall well-being.
November (十一月)
As November ushers in winter, leaves fall, and light snow mingles with rain. Days are shorter, and it’s getting colder. It’s time to hit the hay early, and yes, you’ve got the green light to sleep in. Prioritize getting enough rest. Engage in gentle exercises like Tai-chi, avoid overworking to preserve your body’s Qi. Keep a positive mindset and stay physically fit. And always keep your back warm for the sake of your lungs.
With shorter and colder days ahead, it’s essential to focus on nurturing Yin Qi. Adjusting our diet to include heartier options like beef, mutton, and black chicken is beneficial during this season. Personally, I enjoy cooking radish with beef, a comforting and nourishing dish. You can easily find recipes online to try it yourself. Additionally, consider incorporating more soy milk or fresh milk into your routine while minimizing the intake of cold foods, such as seafood and salmon. These adjustments contribute to maintaining balance and well-being during the colder months.
December (腊月/十二月)
As we approach the end of November, expect a notable drop in temperatures. Ancient agricultural wisdom held that snow could act as a natural pest deterrent and nourish the soil. Before Christmas, the Chinese celebrate the Winter Solstice, marking the shortest daytime and the longest nighttime in the Northern Hemisphere as the Sun reaches its southernmost point. It’s an ideal time for winter sports and witnessing the brilliance of lights against a clear night sky. To stay healthy, consider moderate tonics, exercises combining motion and stillness, maintaining good sleep, adjusting your diet, and adapting to changing temperatures. Always warm up before exercise to prevent injuries. And, most importantly, stay optimistic.
In Chinese medicine, it’s thought that nourishing foods and medicines work together. What to eat and how much can differ from person to person. Include more lamb, beef, celery, white radish, potatoes, Chinese cabbage, spinach, apples, and longan in your diet. Try to avoid cold foods like seafood and iced drinks for better well-being.