Winter's cold can easily invade the body, leading to decreased kidney function, which may cause discomfort like insomnia and edema. An expert shares 5 natural methods to nourish the kidneys, helping to strengthen them and benefit vital energy ("Jing Qi"), with a special recommendation to eat more 9 types of black foods.
According to Japanese media Josei Seven Plus, pharmacist and TCM expert Yamagata Yukari explains that in Traditional Chinese Medicine (TCM) theory, winter is seen as the season to store "Jing Qi" (essence/vital energy) in preparation for spring. "Jing Qi" is energy related to growth and reproduction, stored in the kidneys, which are closely connected to human development and aging. When kidney function declines, symptoms like cold hands/feet, fatigue, insomnia, frequent urination, nocturia, and edema easily appear.
Furthermore, TCM theory holds that "Cold Pathogens" (Han Xie) and "Dryness Pathogens" (Zao Xie) are primary causes of winter ailments.
- Cold Pathogens refer to cold invading the body beyond its regulatory capacity, obstructing Qi and blood flow, leading to symptoms like cold limbs, headaches, chills, fever, abdominal pain, and diarrhea, especially affecting the lower body.
- Dryness Pathogens refer to negative effects from the body losing moisture in dry environments, mainly due to dry air damaging mucous membranes in the throat and nose, causing infections, cough, nosebleeds, dry eyes, and dry skin.
When kidneys are disturbed by Cold or Dryness pathogens, their function weakens further, and winter symptoms may worsen. Therefore, to prevent winter illness and maintain health, it's crucial to protect the kidneys from cold and recuperate the body through ample rest.
5 Methods to Protect Kidney Health in Winter
- Sleep Early, Wake Late:
- The ancient TCM classic Huangdi Neijing suggests sleeping early and rising late in winter—rest soon after dark and rise after sunrise when it's warmer. This ensures sufficient sleep/rest and avoids activity during colder post-sunset hours.
- For those who find it hard to fall asleep early, try a warm bath and wearing socks to retain heat, aiding relaxation.
- Stay Active Regularly:
- Avoid strenuous exercise in winter to prevent draining energy, but complete inactivity weakens leg and hip muscles supporting the kidneys, which is harmful.
- Instead of intense weekend workouts causing heavy sweating, aim for regular, light activity in daily life (e.g., household chores, walking, yoga, stretching).
- Key: Sweat evaporation carries body heat away. If you sweat during activity, dry off immediately to avoid getting chilled.
- Consume Warming Foods:
- TCM classifies foods as cold, cool, neutral, warm, or hot. Winter calls for more warming foodsto warm internal organs and promote bodily functions.
- Warming foods often include: seasonal winter produce, foods from cold regions, and deeply colored varieties—e.g., scallions, garlic, chives, pumpkin, carrots, and meats.
- Note: Burdock and daikon radish are winter produce but are considered cool/cold in nature. Cooking/heating them can neutralize their cooling properties, so it's best to consume them in hot dishes like stews or hot pots.
- Eat Black Foods:
- Polyphenol-rich black foods help delay aging, boost immunity, and nourish the kidneys.Common black ingredients include: black sesame, black beans, brown sugar, black rice, black fungus (wood ear mushrooms), shiitake mushrooms, wakame, nori, and hijiki (seaweed).
- Incorporate them into daily meals: ground black sesame in warm milk, black rice mixed with white rice, shiitake or wakame in miso soup, hijiki in salads.
- Enhanced effect: Cook black foods with the aforementioned warming foods, root vegetables, or meats by stir-frying or stewing.
- Consider Appropriate Herbal Formulas:
- Hachimijiogan (Ba Wei Di Huang Wan): A classic formula believed to improve kidney function, tonify overall energy, promote blood circulation, warm the body, and enhance organ function. Often used for fatigue, cold limbs, reduced urine output.
- Ninjinyoeito (Ren Shen Yang Rong Tang): Aims to restore strength by supplementing nutrients and energy, while improving blood circulation, strengthening digestive function, and aiding nutrient distribution. Suitable for thin individuals with pale complexion experiencing chills, poor appetite, and fatigue.
- Important: Herbs can be effective even when dietary adjustments don't improve constitution. However, if a formula doesn't match one's body type, it may be ineffective or even cause side effects. Consult a doctor or pharmacist knowledgeable in TCM/herbs before taking any formula to find one suitable for you.
