During autumn and winter, significant temperature fluctuations often lead to reduced immunity and symptoms like headaches and fevers. The principle "When vital energy resides within, pathogens cannot invade" holds that sufficient "vital energy" in the body helps prevent illness.Zhang Guoying, Associate Chief Physician at the Preventive Medicine Department of Beijing Hospital of Traditional Chinese Medicine affiliated with Capital Medical University, explained to Life Times that vital energy represents the body's normal functional state. Imbalances in yin-yang and qi-blood circulation can compromise this vitality. Boosting immunity requires strengthening the body's defenses while expelling pathogens, with different approaches for various demographics.
Men should focus on nourishing the kidneys. The kidneys store essence, performing two key functions: first, they store the vital essence derived from the water and grains consumed by the five viscera and six bowels, sustaining life and nourishing all tissues and organs; second, they store the kidney essence that governs human growth and development. Compared to women, men expend more vital essence. Combined with modern unhealthy habits like staying up late and consuming unhealthy foods, their bodily functions decline significantly, making them susceptible to various diseases.For men, regulating immunity begins with nourishing the kidney meridian. Zhang Guoying recommends a multi-pronged approach to kidney tonification: regular exercise, particularly activities like Tai Chi that strengthen the lumbar muscles. Traditional Chinese medicine considers the waist the residence of the kidneys; exercises like Tai Chi and Tai Chi sword, which use the waist as a pivot to engage the entire body, benefit kidney health. Additionally, incorporate dark-colored foods into the diet.Black foods nourish the kidneys. Foods like black sesame seeds, black rice, wood ear mushrooms, blueberries, sea cucumber, raspberries, and ligustrum berries can replenish kidney essence. Those with severe kidney deficiency may take Chinese herbal supplements like Liuwei Dihuang Pills under medical guidance.
Women should focus on nourishing qi and blood.Traditional Chinese medicine views qi and blood as the body's two fundamental substances. Qi propels, regulates, warms, defends, and anchors, while blood nourishes and moisturizes. Due to physiological characteristics like menstruation and childbirth, women experience greater qi and blood depletion, making them prone to deficiency. Key points for women to nourish qi and blood include: Prioritize gentle exercise; stillness nourishes yin. Practice meditative activities like seated meditation, yoga, or the gentle movements of Baduanjin.Avoid excessive dampness-expelling practices. Blood belongs to the Yin category, and over-drying can cause damage. Consume more qi- and blood-nourishing foods like red dates, pork liver, carrots, japonica rice, and millet, prepared as soups, congees, or porridges. Stay well-hydrated. Avoid staying up late and unscientific weight loss methods, as nighttime fatigue harms women more than men."The spleen and stomach are the foundation of acquired constitution, the source of qi and blood generation." Avoiding whole grains and legumes actually harms qi and blood. Elderly tonification. As bodily functions decline with age, seniors often face chronic weakness and nutritional deficiencies. Appropriate tonification aids in restoring vitality and preventing chronic diseases. Dietary supplementation is optimal for healthy seniors.During spring and summer when yang energy is abundant, increase outdoor activities and reduce consumption of warming, drying foods. In autumn and winter when yang energy declines, maximize sun exposure and consume warming foods like beef and lamb. As the saying goes: "Eat radishes in winter and ginger in summer." Dietary supplementation should be balanced. Seniors with chronic conditions like hypertension, hyperlipidemia, or diabetes should adjust their diets under medical guidance. Remember moderation—both overindulgence and deprivation can deplete the body.Additionally, seniors may massage or apply moxibustion to the Guanyuan acupoint (three cun below the navel). This effectively prevents and treats suboptimal health conditions like fatigue and low vitality caused by qi deficiency. Massage once or twice daily for 5–10 minutes each session. Children should focus on nurturing their digestive system and lungs. They are prone to two types of ailments: those related to the spleen and stomach, such as indigestion; and those connected to the lungs, like rhinitis and colds.A well-nourished digestive system and lungs reduce susceptibility to illness. Children's diets should be varied, served at appropriate temperatures, and not overeaten. "For a child's well-being, keep hunger and cold at bay." Less food and lighter clothing benefit children. Massage enhances immunity; abdominal rubbing and spinal捏脊 are recommended. For abdominal rubbing, use the palm to gently massage in a clockwise or counterclockwise direction around the navel for 50 circles to stimulate the digestive tract.For children prone to heatiness or constipation, perform clockwise abdominal massage only; for those prone to diarrhea, perform counterclockwise massage only. Under normal circumstances, clockwise followed by counterclockwise massage is appropriate. For spinal捏脊 (spinal捏脊), use both thumbs and fingers to gently pinch and knead along the spine from the tailbone to the Dazhui acupoint (GV14), repeating six times. There are seventeen pairs of acupoints on either side of the spine; regular massage can enhance a child's immunity.