By Dalite Sancic, DACM, L.Ac., MS founder and clinical director of Moon Brook
Medicine in Rutland VT.

As the new year unfolds, many of us feel inspired to set resolutions, make changes, and
strive for better health. But what if instead of focusing solely on willpower and restriction,
we approach health with a mindset that honors the natural rhythms of the body and the
seasons? This is where Chinese medicine offers profound insights, grounded in
thousands of years of practice, that guide us toward balance, vitality, and longevity.
Chinese medicine is based on the understanding that the body, mind, and spirit are
interconnected with the environment, and our well-being thrives when we align
ourselves with nature’s cycles. The energy of the new year, much like the energy of
early spring, invites us to renew our lives, restore our health, and cultivate balance.
Here are some foundational ways to stay healthy in the new year, drawing on the
principles of Chinese medicine.
1. Honor the Energy of the Season
In Chinese medicine, each season is associated with a specific element and organ
system, which in turn governs the way we feel, think, and function. Winter is associated
with the Water element and the Kidney system, which governs our vitality, reproductive
health, and immune function.
Key Takeaway: The beginning of the year, particularly around late winter to early
Spring is a time of growth, renewal, and cleansing. To stay healthy, it’s important to take
time to rest and nourish yourself in the early months, allowing your body to build its
energy reserves before the more active months of spring and summer.
2. Support Your Digestion with Warm, Nourishing Foods
The spleen, which is responsible for transforming food into energy, is one of the most
important organs in Chinese medicine for overall health. During the cold months, it's
especially important to support your digestion with warming, easily digestible foods.
Avoid overly cold or raw foods, as they can weaken the digestive system and disrupt the
flow of energy throughout the body.
Opt for soups, stews, congees, and root vegetables—foods that are grounding and
warming. Chinese medicine recommends eating seasonal foods that support the body’s
innate ability to maintain harmony and balance. Think about adding warming spices
such as ginger, garlic, cinnamon, and turmeric to your meals, which help to strengthen
digestion, reduce inflammation, and boost immunity.
Key Takeaway: Eating seasonally and focusing on warm, easy-to-digest meals not only
supports your digestion but helps to strengthen your body’s internal energy as you
transition into the new year.
3. Incorporate Gentle Movement
Physical movement is vital for health in Chinese medicine, especially as we begin the
new year and shake off the stagnation of winter. Practices like Qi Gong, Tai Chi, yoga,
and stretching—gentle, flowing exercises that connect the body, breath, and mind—are
perfect for cultivating energy and keeping your body in balance.
Qi Gong is particularly beneficial for boosting the immune system, improving circulation,
and alleviating stress. Even a short practice each day can make a big difference in how
you feel, not just physically, but emotionally and mentally as well. These practices help
you tune into your body’s energy, become more mindful, and reduce the impact of daily
Stress.
Key Takeaway: Regular practice of gentle movement is an excellent way to stay
physically active and mentally clear throughout the year, especially during the transition
between seasons.
4. Detox with Seasonal Foods
Chinese medicine places a strong emphasis on detoxification, especially as we enter
spring—the season of renewal. The Liver is the organ associated with spring, and it
plays a key role in detoxifying the body. It’s a time to support your liver’s natural
detoxification processes by eating foods that promote liver health and circulation, such
as leafy greens, sprouts, beets, and cruciferous vegetables like broccoli and cauliflower.
A gentle cleanse with seasonal foods can help refresh your system and encourage the
smooth flow of Qi. Consider incorporating bitter greens like dandelion or arugula into
your salads, which help stimulate liver function. Drink plenty of water, add lemon to your
water for extra detox support, and perhaps try a warming cup of ginger tea to promote
digestion.
Key Takeaway: Eating foods that support liver health and drinking plenty of water can
help your body naturally detoxify and prepare for the energetic growth of spring.
5. Manage Stress with Mindfulness
Stress is a major disruptor of health, especially during the transition into a new year.
Chinese medicine recognizes that emotional and mental well-being are just as important
as physical health, and stress can cause energy blockages that lead to physical illness
over time.
Massage, acupuncture, and other mindfulness practices such as meditation, deep
breathing, and journaling can help you stay grounded and clear-headed, reducing the
physical and emotional toll of stress. Regular sessions can help restore harmony, boost
energy, and improve sleep, making it an excellent tool to support your health as you
navigate the new year.
Key Takeaway: Taking time for self-care, whether through acupuncture, mindfulness
practices, or both, is essential to maintaining balance and reducing stress.
6. Nurture Your Sleep
According to Chinese medicine, sleep is a time when the body repairs, restores, and
rejuvenates itself. The Kidney system, which governs vitality, is most active during the
night hours, and insufficient rest can deplete the body’s resources. As the new year
begins, prioritize quality sleep by establishing a calming bedtime routine, keeping a
regular sleep schedule, and creating a peaceful sleep environment.
Herbs like chamomile, lavender, and passionflower can be helpful for promoting
relaxation before bed. Avoiding excessive screen time and heavy meals late at night
can also improve your sleep quality.
Key Takeaway: Restful sleep is the foundation of good health. Prioritize your sleep
hygiene, especially in the early months of the year, to build the energy reserves you
need for the rest of the year.
Incorporating these timeless principles from Chinese medicine into your daily routine will
not only help you stay healthy in the new year, but also cultivate a deeper connection to
your body and mind. By aligning with nature’s rhythms, nourishing your body with
seasonal foods, and practicing self-care, you can create a life of balance and vitality that
lasts well beyond the first few months of the year.
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