"Minor Cold" is the penultimate solar term in the traditional 24 solar terms. Ancient Chinese believed that while the weather is cold at this time, it has not yet reached its peak. What aspects of health preservation should be noted during the Minor Cold season?
Diet: Reduce Sweet, Increase Bitter
As Minor Cold falls in the depths of winter, earth energy is strong while kidney energy is weak. Therefore, in terms of diet, it is advisable to reduce sweet flavors and increase bitter ones to nourish the heart, support the lungs, and regulate the kidneys.While the saying "Three Nines nourish the whole winter" holds true, avoid excessive tonic supplements during Minor Cold. Dietary choices may include lamb, beef, sesame seeds, walnuts, almonds, melon seeds, peanuts, corn kernels, pine nuts, and raisins. Medicinal cuisine can also be incorporated for nourishment.
Prioritize warmth in daily routines
As one of the coldest periods annually, Minor Cold demands rigorous attention to warmth in daily activities.
Traditional Chinese medicine holds that "cold causes stagnation and contraction." In frigid weather, conditions like joint pain, cervical spondylosis, and even cardiovascular diseases become more prevalent. Keeping warm is paramount, especially for vulnerable areas like the shoulders, neck, and feet. For the elderly, maintaining warmth must be balanced with adequate ventilation to prevent cardiovascular and cerebrovascular incidents.Exercise after sunrise The Minor Cold falls in late winter when yang energy lies dormant. For mental cultivation, focus on calming the mind and stabilizing emotions. Avoid excessive excitement, maintain optimism, and refrain from mental strain or worry.
While the saying "train during the coldest days of winter" holds true, exercise during Minor Cold should follow two principles: begin only after sunrise, and never skip warm-ups. Wait until your body is warmed up before removing layers. Exercise moderately to nourish stomach qi—avoid sweating profusely. Dress promptly after exercise to prevent cold invasion.
Suitable activities include long-distance running, skiing, jumping rope, and shuttlecock kicking.Consider the "Twelve-Month Seated Exercise" from the Zun Sheng Ba Jian: Each night from 11 PM to 3 AM, sit upright. Wrap one arm around your foot while the other arm hugs your leg, lifting it forcefully toward your head until resistance is reached. Repeat three to five times on each side. Then clack your teeth thirty-six times, regulate your breath, and swallow saliva nine times into the lower abdomen.