Winter hits differently — especially in Ohio. The cold settles in your bones, the days get shorter, and everything in nature seems to move underground. According to Traditional Chinese Medicine (TCM), this isn’t something to push against… it’s something to honor.
Winter is the most Yin season of the year — still, quiet, restorative, inward. It's a time to protect your reserves, build deeper foundations, and nourish the systems in your body that govern longevity, hormonal balance, fertility, bones, brain function, and your stress response.
Below is a deep yet practical guide to understanding winter energetics and how to support yourself at home so your body can thrive now and be primed for a strong spring.
The Element of Winter: Water
TCM associates winter with the Water Element, which governs:
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Kidneys (your “battery pack,” essence, stamina, fertility)
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Urinary Bladder
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Ears + bones
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Willpower / drive (Zhi)
Water is about depth, wisdom, storage, reflection, and adaptability.
When Water is balanced, you feel grounded, resilient, clear-minded, and restful.
When imbalanced, you may feel depleted, anxious, cold, fearful, or overwhelmed.
Winter & the Kidneys: Your Deepest Reserves
The Kidneys in TCM store Jing — your foundational essence. Think of it like your long-term savings account:
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You deposit through rest, nourishment, warmth, and gentle movement.
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You withdraw through overworking, chronic stress, skipping meals, frequent late nights, overtraining, or trying to “summer energy” your way through winter.
Symptoms of low Kidney energy include:
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Fatigue not fixed by sleep
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Low back or knee aches
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Feeling cold easily
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Lower libido
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Hormonal irregularities
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Weak bones or hair thinning
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Anxiety or fearfulness
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Frequent urination or nighttime urination
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Brain fog or slower cognition
Winter Energetics: How Nature Guides Us
TCM teaches that when the external world contracts, quiets, and conserves, you should too. Winter asks us to:
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Slow down
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Reflect
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Warm the body
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Preserve energy
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Eat deeper, richer, cooked foods
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Sleep more
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Move with intention, not intensity
This is not the season to shred your adrenals trying to “hustle harder.”
It’s the season to build the deepest reservoir possible.
At-Home Tips to Support Your Winter Energy
1. Eat Warm, Cooked, Mineral-Rich Foods
Winter is not salad season in TCM. Warmth = life.
Best winter foods to nourish Kidney & Water energy:
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Bone broth
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Stews, soups, congee
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Black beans, kidney beans
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Seaweed, kelp, nori
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Winter squash, root vegetables, sweet potato
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Miso, fermented foods
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Dark leafy greens
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Eggs, sardines, salmon
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Cinnamon, ginger, nutmeg, clove
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Black sesame seeds
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Walnuts
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Goji berries
Foods to limit: smoothies, iced drinks, raw salads, cold dairy, excessive caffeine.
2. Warm the Core: Tea + Thermos Therapy
Supporting the body with warmth protects Jing.
Try:
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Ginger tea
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Cinnamon + cardamom tea
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Roasted barley tea
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Hot water with lemon
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A hot water bottle over your lower abdomen or low back at night
Thermos therapy warms the Kidney area (low back), improves circulation, eases anxiety, and supports menstrual cycles.
3. Honor Rest: Your Permission Slip
Winter is a season of deep Yin. Your body needs more sleep.
Try:
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Going to bed 30–60 minutes earlier
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A “lights low” ritual after 7pm
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Having 1–2 slow mornings per week
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Reducing high-intensity workouts temporarily (especially if you’re already stressed or fatigued)
Rest now = energy later.
4. Breathe into the Kidneys
Winter energetics pair beautifully with slow, deep breathing.
Try this 60-second Kidney breath:
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Sit upright and place hands on your low back.
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Inhale slowly through your nose, imagining the breath filling your low back region.
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Exhale slowly through your nose, letting your belly soften.
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Repeat for 10 slow breaths.
This calms fear-based thoughts and restores Water energy.
5. Stay Warm: The TCM Rule of “Protect the Yang Areas”
Cold can “invade” the body through the neck, low back, abdomen, and feet.
Must-do winter habits:
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Wear scarves (TCM loves scarves)
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Keep your feet warm (no barefoot on cold floors)
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Wear high-waisted pants or cover your low back
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Avoid crop tops outside (I know… cute, but your Kidneys are screaming)
Warm body = strong Qi.
6. Declutter Your Energy
Winter is introspection season.
You may feel pulled to:
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Journal
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Clean out hidden areas (closets, drawers, basement)
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Reflect on the past year
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Release energetic clutter
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Plan for spring growth
Your home mirrors your internal state — clearing space now makes room for expansion later.
7. Support the Ears & Bones
Because these are governed by the Water element:
Bone support: vitamin D, minerals, collagen/gelatin, slow-cooked meats, leafy greens.
Ear support: avoid loud environments, keep ears warm, gentle acupressure on the Kidney/Bladder channels.
Winter Emotions: Fear, Courage, and Willpower
Water imbalance can increase:
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Fear
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Worry
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Lack of motivation
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Feeling ungrounded
Balanced Water energy expresses as:
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Grounded courage
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Deep wisdom
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Steadiness
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Determination
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“Quiet power”
At-home emotional practices:
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Slow journaling
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Gentle stretching (especially low back + hips)
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Warm baths with Epsom salts
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Listening to calming frequencies or nature sounds
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Practicing saying “no” to protect your energy
Key Acupressure Points for Winter
KIDNEY 3 — “Supreme Stream”
Located behind the inner ankle.
Benefits: strengthens Kidney Qi, improves energy, supports hormones, calms fear.
REN 4 — “Gate of Origin”
Lower abdomen, a few inches below the belly button.
Benefits: restores core energy, supports digestion, warms the womb, boosts immunity.
BLADDER 23 — “Kidney Shu”
On either side of the low back.
Benefits: eases low back pain, strengthens adrenal/kidney energy, boosts vitality.
Apply gentle pressure or warm them with a hot water bottle.
How to Live With Winter, Not Against It
TCM teaches that if you live seasonally, your internal rhythm stays aligned with nature's cycle — which reduces illness, improves vitality, and creates a sense of inner peace.
Winter is not a season of stagnation.
It's a season of deep rebuilding.
If you nourish yourself now, spring won’t be a scramble to “get back on track.” You’ll arrive ready, restored, and already aligned.
Want support integrating this into your care?
This is exactly what we help patients with at Rise — seasonal acupuncture, Chinese herbal support, functional medicine nutrition, and energetic regulation that aligns you with what your body truly needs.
If you're feeling depleted, stressed, cold, inflamed, or “not yourself” this winter, schedule with us. We’ll tailor a plan to your constitution and what season of life you’re in.
Stay warm, stay grounded, and honor the season your body is in.
Disclaimer
This information is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It does not constitute medical advice and should not be used as a substitute for individualized care from a licensed healthcare provider. Do not make changes to your health regimen, medications, or treatment plan without consulting your physician or qualified healthcare professional. Reading this material does not create a patient-provider relationship with Rise Chiropractic & Wellness or its clinicians. If you are experiencing urgent or severe symptoms, seek immediate medical attention.
Skyler Snoeberger
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