Eating with the Seasons: Winter
As we progress into the depths of Winter we want to take the time to go inwards and focus on more introspective activities- writing, journaling, self-reflection, meditation and breathwork. The addition of warming movements and foods can aid in the dispersing of cold from the internal body and improve circulation, lymphatics and movement of stagnant energy that can accumulate over the colder months.
In Traditional Chinese Medicine (TCM), Winter is associated with the organs the kidneys and bladder. The kidneys store our essence (jing) which in western terms is similar to our basic and fundamental energy stores. As Winter is a time to build and nourish the energy stores we must be mindful to practice slow movement that encourages gentle movement and dispersal of energy…not depleting. Consider practices such as mindful and somatic movements such as qi gong, tai chi, yoga and pilates.
With the element of water being the forefront of Winter, we focus on hydration, movement of fluids and warming foods to encourage circulation and flow of oxygen, nutrients and nourishing blood.
Bone broth/ Vegetable broth: The element for Winter is water-we want to nourish the fluids of the body while also keeping the warmth. Bone broth or vegetable broth contains an abundance of vitamins and minerals to aid in hydration, building and repairing of muscle, tissues, ligaments and organs and it also aids in healing the gut. This is especially important in Winter to keep our immune system strong.
Avoid raw foods: Keep the basis of the diet warm, cooked and easily digestible. Focus on cooking for longer; stews, casseroles, soups or poaching, steaming and roasting.
Increase grounding and building foods: Carrots, beets, pumpkin, sweet potato, parsnips, seaweed, barley, onions, turmeric, ginger, beans, lentils, whole grains and animal meats are all great nervous system building foods and aid to ground the body and mind. If you are vegetarian/vegan, opt for higher quantities of the root vegetables, whole grains and legumes.
Create a more yin based practice: Yin qualities include in softness, internal, earth, the moon, slowness, passive and feminine. Use this time to slow down the body and mind and build the internal energy ready for the coming months. Practices such as yin yoga, meditation, pranayama, qi gong, journaling, painting, drawing are all great for nourishing yin energy. If you are naturally quite a cold person and experience poor circulation in Winter then balance yin practices with active movement to encourage circulation, blood flow and move stagnant ‘cold’ energy.
Include naturally salty foods: Foods that are naturally salty in flavour such as seaweeds, unrefined salt, fermented and pickled foods contain an abundance of minerals and electrolytes to support the body’s water and mineral storage. Make sure these foods are naturally salted and not using refined salt aka table salt.
Keep up the fluids: Just because it is colder and you don’t feel as if you are exerting as much energy, it is still important to keep hydrated. Consume room temperature or warm water to aid in detoxification and elimination of built-up toxins. Opt for herbal tea such as ginger, fennel, chamomile, mint, lemongrass and cinnamon.