Yesterday marked the winter solstice. Find out what this means and how you can optimally support your health during the next two weeks according to Chinese medicine. The first day of winter solstice is the shortest day of the year and has the longest night. After today, the days will become longer again and the nights shorter.  The winter solstice is important in many Asian cultures. According to traditional belief, the coldest period of the year begins after the solstice. This period is called the “winter nine nine”. It is a period of nine times nine – altogether 81 days after the solstice, which counts down the icy cold days of winter until the beginning of the warmer days when the flowers will start to blossom again. Although the 81 days of winter are believed to be the coldest period of the year, the altogether coldest time is said to be during the third and the fourth nine-day periods (day 18 to day 36). Supporting your health and nourishing your body are particularly important during the two weeks following the solstice before the coldest days in order to prevent seasonal illnesses.

Here are 3 ways to stay healthy this winter:

• Get plenty of sleep.  The hormones that repair and restore our tissues are produced during the first 90 minutes of our sleep cycles. Sleep also revitalizes our immune system.  If you have trouble sleeping try listening to Bedtime Stories for Grown-Ups by Kathryn Nicolai. ttps://www.nothingmuchhappens.com/stories    I have been listening to these stories for several months now and have found them to be very effective. They are simple stories to help retrain your brain so that you fall asleep easily and stay asleep.

• Take time to reduce stress and maintain a balanced mindset.  Stress causes fatigue, irritability, headaches, digestive issues and poor sleep. Meditation reduces stress and leads to more positive emotions.  If you are new to meditation here is a simple way to get started.  Find a quiet place.  Sit upright in a chair and set a timer for 1-2 minutes. Breathe in for a count of 4 seconds then hold your breath for a count of 2-4 seconds.  Exhale for a count of 4 seconds and then hold your breath for a count of 2-4 seconds.  Focus your attention on your breathing.  Do this every day and gradually increase the time.

• According to many Asian traditions, this is the time to support your body with deeply nourishing foods and healthy snacks.  Bone broth is ideal food to nurture your body during this time. It promotes digestive health, boosts the immune system, and supports the joints.  It can be made from leftover chicken, turkey and beef bones and added to soups, stews and many other dishes. For more information on the benefits of bone broth and a recipe go to https://www.townsendletter.com/FebMarch2005/broth0205.htm  

If you prefer the convenience of pre made bone broth, Vital Proteins makes organic chicken or beef bone broth in a granule form like bullion that dissolves easily in hot water and can be found at https://us.fullscript.com/welcome/djenderzak  in the bone health section.

For a yummy healthy seasonal snack try this easy to make recipe for vanilla roasted walnuts https://elanaspantry.com/vanilla-roasted-walnuts/  Elanas Pantry is my go to website for healthy satisfying recipes and these walnuts are delicious. In Chinese medicine walnuts are warming, aid the digestive system, benefit the lungs and support brain health.

 Wishing you health and happiness,  
Dr. D