Seasonal Wellness Tips for Xiao Han - Lesser Cold

Xiao Han is the 23rd of the 24 solar terms of the ancient Chinese agricultural calendar. It falls on the 5th, 6th, or 7th of January.

Xiao Han translates as "Lesser Cold," but nowadays, it typically marks the coldest part of the year. Following the Winter Solstice, there are nine nine-day periods, known as Shu Jiu Tian. The third of these, San Jiu, is associated with the lowest temperatures and falls toward the end of Xiao Han.

Although the days are gradually lengthening, the Earth still has little accumulated heat, meaning that northern areas often reach sub-zero temperatures.

Here are my top tips for staying healthy throughout this chilly period.

Ward Off Winter Colds

Cold weather reduces our resistance to viruses, meaning that colds are a common occurrence at this time. However, according to the Chinese yangsheng tradition, there are several ways to help keep these annoying infections at bay.

Drink Boiled Water

Drinking warm, boiled water throughout the day is said to moisten the respiratory tract, maintain organ function, and increase the elimination of toxins, keeping the body in optimal health.

Sleep With Citrus

Placing an orange or tangerine at the head of the bed before going to sleep is also said to help ward off colds. Citrus fruits contain aromatic compounds with antimicrobial properties that could help to reduce the risk of infection.

Furthermore, eating a few tangerine segments before bed is said to help reduce phlegm and soothe coughing.

Try Ginger and Chrysanthemum Tea

Drinking a cup of fresh ginger and chrysanthemum tea in the evening is another yangsheng method of preventing coughs and colds. It is said to increase the body's resistance to cold, and relieve symptoms such as headaches, dizziness, red eyes, and stuffy chest.

Prepare 6g of chrysanthemum flowers (these are available in most East Asian supermarkets) and 25g of sliced fresh ginger. Place them in a cup, cover with boiling water, and add a small amount of sugar to taste. Allow to steep for 10 minutes before drinking.

Support the Bones and Brain

In Chinese medicine, the organ most susceptible to damage in winter is the Kidney. Among its many important functions, the Kidney is responsible for keeping the bones strong and the brain healthy. Therefore, this is a good time of year to be thinking about nourishing these vital tissues.

Key Nutrient - Vitamin D

Vitamin D is essential for both bone and brain health. It helps the body to regulate calcium and phosphate, two of the key nutrients involved in bone mineralisation. It also plays a crucial role in neurodevelopment and cognitive function.

Since one of our main sources of vitamin D is sunlight, which is low at this time of year, it may be beneficial to increase our dietary intake. Some of the best sources of vitamin D include:

Oily fish (salmon, trout, sardines, mackerel, etc.)

• Fish liver oil

• Beef liver

• Egg yolk

• Cheese

• Some mushrooms

Mushrooms contain variable amounts of vitamin D, as like us, they produce it in response to sunlight. Mushrooms grown outdoors will have the highest levels, but you can boost the vitamin D content of ordinary, shop-bought mushrooms by slicing them up and placing them in the sun for at least 20 minutes before cooking.

It is also important for us to get some sunlight at this time of year, so wrap up warm and make the effort to go outside during the daylight hours, particularly in the middle of the day when the sun is strongest

For more personalised seasonal wellbeing advice, you can book a holistic health coaching session via the contact page.

References

• 买雯婷 (2011) 第一养生药膳 - Tangmark Publishing and Distribution, Beijing