Traditional Chinese practices offer valuable insights for staying healthy throughout the seasons by aligning with the natural rhythms of nature. Observing the older generation in China, one notices their vitality and active lifestyles compared to many in the West. Mornings often begin with exercises like Tai Chi in the parks, fostering physical activity, socialisation, and a deeper connection with nature. These practices emphasize self-care, environmental awareness, and health prevention—skills imparted from a young age. By understanding seasonal changes and balancing lifestyle choices with the principles of yin, yang, and the Five Elements, we can proactively nurture our health and well-being.

In Traditional Chinese Medicine (TCM), winter corresponds to the Water element, which governs the kidneys, bladder, and adrenal glands. These organs store our reserve energy (Qi), supporting stress resilience, healing, and graceful aging. Winter’s themes are rest, reflection, and conservation, echoing nature’s hibernation. By nurturing kidney Qi during this season, we enhance vitality and longevity. As a Zen saying reminds us:

“Sit quietly, doing nothing, spring comes, and the grass grows by itself.”

Winter calls for slowing down, eating warming foods, staying active with gentle exercise, and prioritising rest. Here are practical tips for maintaining balance during the colder months: You may find that at this time of year you are deeper within yourself seeking rest, replenishment, reflecting and listening, being more aware of your senses. It is considered a time to get plenty of rest, good nutrition, relaxation and sleep.

Adapting your diet to winter’s demands helps maintain internal balance. Opt for warming, nutrient-dense foods like whole grains, steamed and baked vegetables, hearty soups, and ocean foods such as fish and seaweed. Add warming spices like garlic, ginger, and cayenne pepper to your meals.These help too-

• Support kidney health and reduce swelling.
• Boost sexual function.
• Strengthen the kidneys, lower back, and knees.
• Acts as a sedative and eases acid reflux.

Balance your meals with proteins and complex carbohydrates, such as millet or buckwheat, to stay warm and energized without gaining excess weight.

Enjoying a drink during the winter holidays can have warming benefits if done mindfully. Wine, for example, promotes circulation, warms the digestive system, and alleviates fatigue. However, overindulgence can harm the body by impairing the mind, stomach, and energy reserves. As the Ming Dynasty physician Li Shi-zhen observed:

“Drinking a small amount harmonises the blood and moves the qi… drinking excessively damages the spirit and consumes the blood.”

Although winter is a time for reduced physical exertion, gentle movement is essential for circulation and vitality. Practices like Tai Chi, Yoga, or Qi Gong are ideal, promoting flexibility and balance. Keep joints warm and avoid excessive sweating to prevent injury or depletion. Cover areas like the neck, ankles, wrists, and lower back to protect against cold and dampness.

1. Protect Your Feet : Wash them with hot water before sleep and keep them warm and wrapped up.

“Keeping the feet warm through winter is essential in order to nourish Kidney qi”

In Chinese medicine feet are regarded as “the second heart” of the body. On your feet are many reflections of your internal organs and the tissues of the body. So massaging them regularly is a must. It will improve circulation of both your qi (energy) and your blood. Before you go to bed soak your feet in a bowl of hot water and then massage them. This will have the additional benefit of helping you sleep better. Feet must also be kept warm, especially in winter, as according to Traditional Chinese Medicine, they are related to the kidneys. Our kidneys are believed to be the source of yin and yang for the whole body, which keeps our bodies in balance.

2. Adjust Your Sleep:

“Early to bed and early to rise makes a man healthy, wealthy and wise”.

In traditional Chinese Medicine there are a set of rules governing the timing of going to bed and getting up based on the relationship between nature and humans. In Winter we need to go to bed early and to rise late. If we rise before the sun, we have to cope with the cold when we are least prepared to do so, having just got out of a warm bed, which will lead to “cold diseases” and drains our energy reserves.

3. Walking After Meals:

A Chinese proverb says: “if you wish to live to the age of 99, please walk 100 steps after each meal”.

Walking has been a good way of keeping healthy since ancient times. One way is because walking helps improve bowel movement. This in turn shortens the time it takes for food to enter the small intestine,

promotes digestion and absorption of food, and prevents stomach and intestinal disorders. Walking is beneficial to all age groups but especially for middle-aged and elderly people, as it is a relaxing form of exercise. Also in TCM theory we need oxygen to combine with food to make a special type of energy called Wei Qi, this is the qi that protects our body from pathogens and external climatic factors. So therefore by walking after dinner helps to generate Wei Qi more efficiently.

Suggestion: Walk daily, and when you get the chance, go to an area of great natural beauty and breathe in the fresh air. This has the added benefit of aiding the whole body especially the muscles, joints, heart, and respiratory and nervous systems.

4. Morning Head Massage:

Start your day with a head massage to stimulate blood flow and Qi. Rub your ears, scalp, and face to brighten your complexion, prevent hair greying, and invigorate your senses.

5. Balance Your Emotions:
TCM links emotions to organ health. For example, fear affects the kidneys, while worry impacts the lungs and spleen. Practice deep breathing and mindfulness to maintain emotional harmony.

Suggestion: When your emotions overwhelm you, remember to breathe deeply to exert a calming influence over your body and emotions.

6. Practice Moderation in Sexual Activity:
TCM emphasizes temperance in winter to preserve energy. Avoid sexual activity when overly tired, stressed, or after excessive alcohol consumption.

7. Rest and Recharge:
Allow time for rest and relaxation, including short naps. Even 10 minutes of napping can boost immunity, enhance mood, and improve productivity. As history shows, many great minds, from Edison to Churchill, valued the power of a good nap.

By aligning our habits with winter’s natural rhythm and embracing these timeless practices, we can nurture our vitality, prevent illness, and prepare for the renewal of spring. Stay warm, rested, and balanced, and may you enjoy a peaceful and healthy season.

I

By

Jolanta (Yola) Pastuszek
Lic.Ac., MBAcC, DVM, MRCVS, GP(DI) Cert

The Stem and Branches (S&B) theory, first discussed in the Huang Di Nei Jing Su Wen (The Inner Canon of the Yellow Emperor), chapters 66-71, offers a profound understanding of the interplay between nature and human health. Often referred to as “Wu Yun Liu Qi” or “5 Movements 6 Energies,” this ancient philosophy provides a framework for understanding how universal forces govern all beings and things, influencing our health, behaviour, and the rhythms of life.

The concept of universal energy as the origin of all beings and things is fundamental to the Stem and Branches theory. This energy, which flows through everything, connects all forms of life. Human beings are not only influenced by this energy but also respond to its fluctuations. The ancestors of Chinese medicine were keen observers of the natural world and understood that life is governed by cycles and rhythms—evident in phenomena such as the waxing and waning of the moon, the rising and setting of the sun, and the continuous transition through the four seasons.

These natural rhythms are mirrored in the life cycles of all organisms, including humans, which follow a pattern of birth, growth, maturity, and decline. This understanding is reflected in the principles of Yin/Yang and the Five Elements theory. According to the S&B theory, humans are microcosms of the macrocosm, with the same processes that govern nature also affecting our physiology and well-being.

In the Stem and Branches theory, there are ten Heavenly Stems and twelve Earthly Branches.

Heavenly Stems

The Heavenly Stems represent the energy created in the universe. They correlate with planetary movements, the Earth’s rotation around the Sun, and other universal forces. Each Stem embodies specific characteristics and directions of flow, acting as prototypes for the Five Elements on Earth. These energies profoundly influence all life forms.

Earthly Branches

The Earthly Branches serve as the response to the energies of Heaven. Each Branch corresponds to an organ in the human body, a specific two-hour time period within a day or night, and a Chinese animal. These Branches are also associated with different elements, each possessing unique characteristics and functions. The transitions between these Branches can be likened to the flow of Nutritive Qi (Ying Qi) through the meridians in the human body, which can be visualised through the concept of a Chinese Clock.

Every year, month, day, and hour is governed by different combinations of Stems and Branches, each carrying its own energetic vibrations. This complex energetic pattern influences individuals at the moment of their birth and continues to affect them throughout their lives. Each person is born with specific strengths and weaknesses determined by the available Stem/Branch energies, creating a unique energetic “weather” pattern that shapes personality traits, physical and emotional aspects, and predispositions to various diseases.

The energetic imprints that individuals possess can make them susceptible to certain elemental forces, such as Wind, Damp, or Cold, while providing resilience against others. These imprints are linked to psycho-emotional characteristics, offering valuable insights into overall health and guiding treatment plans.

BaZi: The Four Pillars

The method known as BaZi, or “Four Pillars,” is employed by practitioners of the Stem and Branches theory to tailor treatment approaches for their patients. By understanding an individual’s climatic environment and energetic composition, practitioners can address existing health issues and provide preventative care. The Four Pillars methodology aids in uncovering the deep constitutional imprints of patients, allowing for a focus on the root causes of ailments.

Timing and Treatment

Treatment decisions can also be informed by the specific day and hour when certain energies are predominant. By identifying which meridians or acupuncture points are most accessible at these times, practitioners can enhance the effectiveness of their treatments.

Stem and Branches acupuncture embodies a deep understanding of nature’s rules, forces, rhythms, and cycles, highlighting the interconnectedness of all living forms. As a part of this natural world, the human body is governed by the same universal forces. Recognising this connection allows practitioners to work harmoniously with cosmic energies to promote health and well-being.

At Purebei Health, we are dedicated to utilizing the insights from the Stem and Branches theory to enhance our patients’ health and personal development, fostering a holistic approach that honors the delicate balance between nature and human life.

By Martine Niven

BSc (Hons) Lic Ac, MBAcC, DipCHM, MRHCM, DipTn, Dip Paed

As we launch our Five Elements course this week, I want to offer a brief summary and guide for those who may be struggling with the energy associated with the Wood Element, particularly its connection to anger and its manifestations.

Chinese Medicine considers that disease in the body can arise from several causes, broadly categorised into internal, external, and miscellaneous factors.

1. External causes typically relate to climatic conditions such as cold, dampness, heat, wind, and dryness. These elements invade the body when it is vulnerable or weakened, leading to illness.
2. Miscellaneous causes include lifestyle factors such as diet, exercise, work habits, and rest patterns.
3. Internal causes are primarily generated by emotions. One of the most significant emotions, which can lead to disease if it becomes imbalanced, is the energy of the liver or the wood element: Anger.

Anger can take on many forms—frustration, guilt, resentment, and bitterness—and, according to Chinese Medicine, causes the Qi (vital energy) to rise.

This upward movement of energy can manifest physically through symptoms such as headaches, migraines, eye problems, neck and shoulder tension, high blood pressure, and sometimes in extreme circumstances stroke.

When it comes to transforming negative emotional patterns, fighting against them often gives them more power. The most effective way to resolve these emotions is through positive actions such as affirmations or creative visualisation.

Rather than condemning or forcing themselves to be tolerant, which only builds internal pressure, it can be more effective to visualise small acts of kindness and consideration. This redirection of energy through positive visualisation helps to dissolve negative emotional patterns. We can say this is transforming anger into love.

People with an abundance of wood energy and a tendency toward anger often face the challenge of slowing down. They must learn to cultivate inner peace, act from stillness rather than impatience, and surrender to life’s flow instead of being consumed by stress. By embracing this discipline, they can develop their intuition and move more harmoniously through life.

That said, wood energy is essential at times. It symbolises the drive to overcome obstacles and initiate change—vital for setting plans in motion and asserting oneself in life. Its season is spring, a time when life bursts forth with growth. In the same way, this energy is needed when making important decisions, asserting beliefs, or moving toward goals.

However, when wood energy becomes excessive or uncontrolled, it can lead to mental, emotional, and physical destruction. This is when it’s crucial to find ways to redirect and balance the energy, transforming negative expressions of anger into positive ones, such as forgiveness, acceptance, and understanding.

In both life and Chinese Medicine, things are rarely black and white. The yin-yang symbol, central to Chinese philosophy, shows that every aspect contains a bit of its opposite, illustrating that everything is interdependent and constantly changing. Emotions, too, exist on a spectrum, with anger having its yin counterpart in depression and hopelessness. By allowing emotions to flow freely, they can return to a healthy state.

Suppressing anger can be just as harmful as expressing it uncontrollably. The key is to find a way to express anger safely and positively.

Harnessing anger’s energy in positive ways allows us to transform its negative aspects into virtuous qualities. Anger, guilt, frustration, and resentment can be turned into forgiveness, acceptance, consideration, and understanding. Developing these virtues requires self-awareness and discipline.

Steps Toward Change and Balance

• Recognise the problem.
• Identify your inner strengths and abilities.
• Build perseverance and commitment to make the change.

Forgiveness is a powerful antidote to anger. By forgiving, you can free yourself from the burden of resentment and the toxicity of past grievances.

Holding onto anger is like being bitten by a snake—not fatal, but the venom (bitterness) continues to circulate and harm you long after the incident has passed.

Forgiveness neutralises this venom. When you forgive, you allow yourself to let go of the anger and resentment, lightening your emotional load and opening the door to peace of mind.

Steps to Practice Forgiveness

• Reflect on those who have wronged you, whether the harm was severe or mild, and choose to forgive them. This act comes from your heart, and you do it for your own well-being.
• Understand that people, including your parents, did the best they could given their circumstances. Learn from their actions rather than holding onto grievances.
• Forgive yourself for past mistakes. Guilt and shame are destructive emotions. Acknowledge your lessons, forgive yourself, and move forward.
• Change your perspective. Sometimes anger stems from feeling the world isn’t “right.” By shifting your perception, you can respond to issues more clearly and constructively, rather than from a place of uncontrolled emotion.

Anger, being such a direct and forceful emotion, is often viewed as “bad” in society, whereas other emotions like over joy , worry, fear or are more acceptable. But there are safe and constructive ways to express anger.

Physical and Vocal Expression

Sing it out: Loud singing can help emotions flow through the body in a non-destructive way. Sing along to a powerful song in the car, shower, or even at karaoke!

Exercise: Physical activity like punching a cushion, hitting a punch bag, running, or playing racket sports can help release blocked feelings. Practicing this for 5-10 minutes allows you to express anger safely.

However, remember that simply releasing emotions isn’t enough—they will resurface unless the underlying causes are addressed.

Forgiveness: plays a crucial role in this process, helping to dissolve deeper feelings of unappreciation, fear, or disrespect.

Visualisation and Meditation

Visualise acts of kindness: Imagine yourself engaging in positive acts toward others.

Meditation can also be helpful, but if it generates more tension, engage in vigorous exercise beforehand to release pent-up energy.

The liver is the organ associated with anger, and feelings of frustration can manifest as tightness around the ribcage where the liver and gallbladder are located. A simple Qi Gong exercise can help to release this tension and unblock stagnant energy.

Stand with your feet shoulder-width apart, knees slightly bent.
Raise your hands above your head, interlocking your fingers with palms facing downward.

• Lean to one side, taking a deep breath in and out.
• Return to the centre and repeat on the other side.
• Complete this movement six times on each side.

This practice will help restore the free flow of liver energy, bringing emotional and physical relief.

By understanding and managing the powerful energy of this emotion, we can transform it into a source of strength, clarity, and compassion. Whether through forgiveness, physical release, or emotional awareness, we have the tools to find balance and peace.

In ancient times, people lived in harmony with the elements of nature, living according to the seasons and maintaining balance with their ebbs and flows.

The ancients understood that we are not separate from our environment; we are intrinsically linked within it. They observed that the patterns in the natural world were reflected within their bodies and minds, and seasonal changes had a profound effect on them.

In the fast-paced modern world, we often overlook the impact of our environment on us, becoming disconnected and out of touch with its powerful truths and influences. However, this deep connection and understanding are integral to our health and well-being.

Traditional Chinese Medicine, an ancient medical practice, encapsulates a treasure trove of knowledge from the natural world. Its theories of seasonal changes, climatic factors, the five elements, and yin and yang provide insights into the nature of our bodies and minds. These concepts serve as key diagnostic tools and the foundation for balanced and harmonious living.

How can we apply this ancient wisdom to our daily lives and make healthier choices based on the elements and the season?

One simple way is to become aware of the current season, understanding its energy and patterns. The ancients adjusted their lifestyle, exercise, diet, and even temperament to align with the season.

For example, they avoided excessive anger in spring or overexcitement in summer, believing this had a profound impact on their health in subsequent seasons. Embracing these simple patterns can help us lead healthier and more balanced lives.

Let’s begin by applying ancient Chinese medicine wisdom to our current season, Autumn. This season signifies change as trees dry out and shed their leaves, temperatures drop, and fruits and vegetables become abundant.

Animals collect food for winter, and the energy shifts from yang to yin. The days grow shorter, and the nights draw in.

Autumn is a time for introspection, inward cleansing, letting go, and preparing for winter—a time of maximum yin, rest, and hibernation. We can follow the season’s energy to make this transition smoother by engaging in home-oriented projects, reading, writing, and nurturing our families.

The organs associated with Autumn are the Lungs and Large Intestine. The Lungs represent the yin organ and play a vital role in breathing and energy circulation. They are directly connected to the outside world. The associated element is Metal.

To strengthen the Lungs, practice breath work, qigong, yoga, and meditation. Meditation can help calm the mind and improve self-awareness. By focusing on the breath, you can centre yourself and experience the present moment, gaining wisdom and awareness of your true nature.

Mentally, adopt an attitude of stillness, slowing down, and mindfully letting go of negative thoughts. Like the trees shedding their leaves, we can release negativity and old habits, making room for new growth.

Physically, focus on daily bathing to remove dead skin and toxins. Exercise with a good sweat helps eliminate toxins from the body. During Autumn, develop strength and stamina and be mindful of warming up adequately before stretching and exercising.

Internal exercises like Ba Duan Jin and Yi Jin Jing are beneficial. Additionally, keep vulnerable body parts warm like our lower back , wrist and ankles as these are easy areas in which cold, wind and damp can penetrate into the body causing problems.

Following a workout, it’s advisable to pat dry the sweat and seal the pores using a dry paper towel. It’s not recommended to venture outdoors in the cold immediately after sweating.

In ancient traditions, food was considered a form of medicine, helping to balance, strengthen, and harmonise the body. Different people have different body qualities and imbalances, so dietary choices should align with these factors.

For Autumn, favour warming and hearty foods, such as root vegetables (potatoes, yams, turnips, carrots, radish, ginger, garlic, onions), as well as pungent foods that stimulate energy upward and outward.

Cooked foods are preferred, and it’s essential to maintain the balance of the metal organs, the Lungs, and Large Intestine, to avoid colds and respiratory issues.

Thyme tea is a natural herb that can help with coughs, bronchitis, colds, and respiratory issues. It relaxes bronchial spasms and reduces swelling in tonsillitis. Thyme can also be used for hooping cough in babies.

Ingredients:

• A handful of fresh thyme (dried thyme is preferable)
• Water (approximately 3 mugs)
• 1 fresh lemon, squeezed
• Honey to taste (Manuka honey with a high factor is recommended for soothing a sore throat or throat infection)

Instructions:

• Take a generous handful of fresh thyme, or dried thyme if available.
• Finely cut the thyme.
• In a saucepan, bring approximately three mugs of water to a boil.
• Add the finely cut thyme to the boiling water.
• Allow the thyme to steep in the boiling water for about 15 minutes.
• After steeping, strain the thyme-infused water into a teacup. The liquid should have a rich, brown colour.
• Squeeze the juice from half a fresh lemon into the tea.
• Sweeten your thyme tea with honey to taste. For soothing a sore throat or throat infection, consider using Manuka honey with a high factor.

Recognizing the extraordinary self-healing potential within our bodies is essential. With a deep understanding of and care for this innate ability, we can proactively enhance our overall health and well-being. Thyme tea serves as just one illustration of how we can harness the natural benefits of herbs and ingredients to fortify our resilience and vitality. Additionally, numerous other methods, including essential oils, massage, acupuncture, and various herbal remedies, offer diverse avenues to tap into our body’s inherent revitalising capabilities.

As you embrace the present, let go of negativity, and maintain an open and clear mind, remember to enjoy the transition into autumn. Let it be a source of growth and thriving, enabling you to realise your true self and experience peace and joy.