Winter warmth and nourishment: food as medicine

Winter has arrived, as is the shortest time of the year and the longest nights. It’s time to embrace the colder months, time to slow down and conserve energy.

Responding to the seasons is one of the foundational teachings of Chinese Medicine on how to maintain balance and stay in harmony. People used to live in connection to nature, rising with the sun and going to bed at dark, eating what’s in season, dressing appropriately for the weather. Now is a time that we can learn a lot from this ancient wisdom, to connect more deeply with ourselves and nature and to be able to strengthen our organs to keep us healthy.

Whatever deep rest looks like for you, whether it’s naps, or all day qi gong practice, its an essential time to go within to replenish you energy stores that you have used through the year. We mimic what nature does at this time of year by being still and conserving energy. Our battery packs are at their lowest, so its completely fine, and even written about in the ancient texts, to sleep late and rest as much as you feel you need to.

How to eat for the season

As the weather cools, we are encouraged to favour foods that warm the body from within, strengthen digestion and support the Kidneys—the organ system associated with the Water element. Winter meals should be comforting, slow-cooked and deeply nourishing. Foods that gently invigorate circulation help dispel cold, while those that support Kidney Qi and Kidney Yang provide the warmth and vitality needed to carry us through the colder months.

What we eat at this time of year can offer deep nourishment and we want to encourage this nourishment to sink to the centre by eating bitter and salty foods. Winter relates to the element water and our kidneys, which are our storehouse of energy, so its an opportunity to access this depth and to fill them. But a caveat here is not to just cover your food in table salt but rather eat foods that are naturally salty like millet, seaweed, miso, barley and sardines. My favourite winter drink is bone broth with wakame, miso and shallots.

Other foods that support the kidneys are black coloured foods like eggplants, adzuki beans, dates, wood ear mushrooms and black sesame seeds. Warming spices like ginger, cinnamon, cloves are perfect for a pot of chai. Include root veges like sweet potatoes, beetroots, parsnips and carrots, as well as the pungent ones like garlic onion and leek. Here is a comprehensive list of foods to nourish you:

Root Vegetables

Root vegetables are especially beneficial in winter as they grow deep within the earth, absorbing its grounding energy. Their naturally sweet, warming qualities help anchor Yang energy, nourish the Earth element and provide steady, sustained energy.

Examples: carrots, sweet potatoes, turnips, parsnips, radishes and daikon.

Winter Squash

Winter squash is warming, nourishing and easy to digest, making it an ideal winter food. It strengthens the Spleen and Stomach, supports healthy digestion and provides lasting nourishment.

Examples: pumpkin, butternut squash and acorn squash.

Whole Grains and Legumes

Whole grains and legumes provide slow-release energy while nourishing the Kidney system and supporting digestive health. They are an excellent source of plant protein and fibre during the cooler months.

Examples: black beans, kidney beans, lentils, barley and millet.

Dark Leafy Greens

Although winter encourages us to eat more warming foods, cooked leafy greens remain an important source of vitamins and minerals. They nourish the Liver and Blood while supporting healthy circulation.

Examples: kale, spinach, Swiss chard and collard greens.

Cabbage Family Vegetables

Cruciferous vegetables are naturally suited to winter cooking. Roasted, steamed or added to soups and stews, they support digestion while providing valuable fibre and nutrients.

Examples: cabbage, Brussels sprouts and broccoli.

Hearty Soups and Stews

Few foods are more nourishing in winter than long-cooked soups, broths and stews. Made with seasonal vegetables, legumes, quality meats or bones, they gently warm the digestive system, replenish fluids and provide deep nourishment while helping to conserve precious energy.

Warming Herbs and Spices

Aromatic herbs and spices help move Qi and Blood, improve circulation, strengthen digestion and gently dispel internal cold. They also offer valuable immune support during the colder months.

Examples: fresh ginger, garlic, onions, cinnamon and chilli.

Warming Teas

Drinking warm herbal teas throughout the day is a simple way to stay hydrated while supporting the body's internal warmth. One of my favourite winter teas is Pu-erh tea. Its rich, earthy flavour reflects its grounding nature, and in Chinese Medicine it is valued for gently warming the body, promoting healthy digestion and encouraging the smooth movement of Qi and Blood.

A Simple Winter Guideline

During winter, try to favour warm, freshly cooked meals over raw or chilled foods. Slow cooking methods such as soups, stews, braising and roasting are particularly supportive, as they make food easier to digest while helping preserve Yang energy and nourish the body throughout the season.

By eating with the seasons, we work with our body's natural rhythms—building resilience, supporting digestion and laying the foundations for health and vitality in the months ahead.

The Chinese Medicine apothecary also has so many herbs for supporting kidneys. This year can be a great time for a tonic for both kidney yin and yang. It can be drunk like a tea added to teas, soups, stews and congee. If you’d like to work more on a specific issue or have a tailored herbal formula tom support you please get in touch- info@jessiefayers.com, https://www.jessiefayers.com/bookings.