Supplementing in Winter: Choosing the Right Time and Method for Optimal Health

There is a saying in folk tradition that "supplement in the three periods of summer, supplement in the three nines of winter". There are three different opinions on supplementing in winter: first, from the beginning of winter to the end of spring; second, around the winter solstice; third, during the three nines period. Folk belief considers supplementing around the winter solstice as the best. However, experts believe that the choice of winter supplementing time varies from person to person. People with chronic diseases and a yang deficiency constitution should supplement for a longer period of time, starting from the beginning of winter until the end of spring; people with a generally healthy constitution who do not need a major supplement can concentrate on supplementing during the three nines period.

Of course, health preservation is a lifestyle habit that includes daily routines and meals. Food supplement is better than medicinal supplement, and mental supplement is better than food supplement. Winter is suitable for supplementing, but various supplements should not be blindly taken. Seasonal changes serve as a reference for climate changes, and supplementing should be targeted according to different constitutions, regions, and climate characteristics, including nourishing yin, nourishing yang, warming, and major supplementing. In general, there are several principles to consider when supplementing in winter:

1. Nourishing Yin

Appropriate for: expectant mothers, middle-aged and elderly people with various chronic diseases, cancer patients. The most ideal supplementing method for these people in winter is "nourishing yin" combined with "adjustment". Nourishing yin focuses on dietary adjustments, and commonly used nourishing yin foods include lily, Chinese yam, sugarcane, honey, etc.; nourishing yin medicinal herbs include American ginseng, sand ginseng, dwarf lilyturf root, dendrobium, etc. Pay attention to controlling smoking and alcohol consumption, and try to eat less dog and lamb meat. Chicken soup is also not suitable to be consumed in large quantities.

2. Nourishing Yang

Nourishing yang emphasizes the adjustment based on various types of deficiency constitution. For example, for those with yang deficiency, they can eat more lamb, dog meat, beef, etc.; vegetables such as leek, ginger, and fennel are recommended; fruits such as jujube, apple, and citrus are suitable. For those with yin deficiency constitution, nourishing yin is the main focus. For those with qi deficiency or blood deficiency, targeted and continuous supplementing can achieve better results with less effort.

Suitable foods for yang-nourishing in winter include: lamb, beef and their offal, dog meat, rooster, goose, sea cucumber, squid, deer meat, jujube, walnut, mung bean, potato and other tuber vegetables, onion, garlic, leek, ginger, broad bean, wheat flour, alcohol, etc.

3. Nourishing Essence

Ordinary healthy individuals can choose the method of nourishing essence for health preservation. It should mainly focus on nourishing the kidney and strengthening the body, consolidating the foundation and enhancing constitution.