Core Viewpoint - The article emphasizes the importance of dietary adjustments during the winter solstice, focusing on warming and nourishing foods to support health and vitality as the days begin to lengthen [1]. Group 1: Dietary Recommendations - The article suggests a specific porridge made from silver fungus, lily bulb, poria, and lotus seeds, which collectively nourish the lungs and kidneys while supporting the spleen and stomach [2]. - A recommended dish is a mutton soup with ingredients like mutton, codonopsis, angelica, ginger, and jujube, which is beneficial for strengthening the spleen and stomach, especially for those with cold and weak digestive systems [3]. - A tea blend consisting of astragalus, cinnamon twig, white peony root, ginger, and jujube is advised for its warming and blood-circulating properties, suitable for combating cold and promoting overall health during winter [4]. Group 2: General Health Principles - The article highlights that winter solstice health practices should focus on "assisting yang and protecting the root," advocating for a balance of warming and nourishing foods while avoiding cold and damp ingredients [5]. - It is recommended to consume warming foods like mutton and walnuts to support kidney yang, while also including nourishing items like longan and yellow wine to promote blood circulation [5].

Core Viewpoint - The article emphasizes the importance of winter solstice as a time for health preservation and dietary supplementation, highlighting traditional Chinese medicine practices for maintaining balance and well-being during the cold season [1][2]. Group 1: Health Recommendations - The winter solstice marks the shortest day and longest night in the Northern Hemisphere, indicating the onset of the coldest period of the year, which is a suitable time for dietary supplementation [1]. - Recommendations for daily routines include going to bed early and waking up late, avoiding early rising to prevent exposure to cold [1]. - It is advised to engage in gentle exercises like walking, Tai Chi, and Baduanjin to promote health without excessive sweating, which can deplete vital energy [1]. Group 2: Dietary Guidance - The focus of dietary adjustments during winter should be on nourishing the kidneys and enhancing yang energy, with suggestions to consume black beans, lamb, beef, and warming foods [1][2]. - Individuals with yin deficiency should limit warming foods and opt for ingredients like lily bulbs and lotus roots to nourish and hydrate [1][2]. - The article highlights the significance of avoiding raw and cold foods to protect against the harsh winter climate and maintain energy levels [1][2]. Group 3: Customization of Health Supplements - The article discusses the concept of "膏方" (gāo fāng), a traditional Chinese medicinal paste, which is beneficial for nourishing the body but should be tailored to individual health conditions [2]. - It is crucial to consult a professional TCM practitioner for personalized recommendations, especially if experiencing acute symptoms like cough or diarrhea [2]. - During the consumption of gāo fāng, it is advised to avoid cold and greasy foods to prevent digestive issues [2].

Group 1 - The article discusses health maintenance practices during the winter solstice, emphasizing dietary adjustments, appropriate exercise, and acupoint health care to enhance physical fitness [1][4]. - Recommended dietary practices include consuming warming foods such as lamb, with suggested recipes like lamb soup enriched with angelica, goji berries, and red dates, as well as dishes featuring tremella and lotus seeds to alleviate winter dryness [4]. - For exercise, gentle activities like Baduanjin and Tai Chi are recommended during sunny periods, with a focus on promoting blood circulation and controlling exercise intensity to avoid overexertion [4].

Group 1 - The article discusses the significance of the winter solstice, which is the fourth solar term of winter, emphasizing the importance of health maintenance during this period as the cold intensifies and the yang energy begins to emerge [1] - It highlights the need for warmth and protection against cold, as improper care can lead to discomfort and potential health issues such as cardiovascular events and respiratory diseases [1] - Recommendations for dietary choices include warming foods like lamb, beef, chicken, and walnuts, while avoiding cold and overly greasy foods to protect the digestive system [1] Group 2 - The article suggests lifestyle adjustments such as going to bed early and rising late to ensure adequate sleep, which helps in conserving yang energy [1] - It recommends gentle exercises like Tai Chi and traditional Chinese exercises to promote blood circulation and maintain physical health during the cold season [1] - Specific herbal teas are mentioned for various health benefits, such as Huangjing Goji tea for energy replenishment and warming ginger jujube tea for those with cold extremities [2]

Core Viewpoint - The winter solstice is a crucial time for health maintenance, emphasizing the importance of "protecting yang and preventing cold" to enhance physical well-being and prevent illness [1][2] Group 1: Health Recommendations - During the winter solstice, it is essential to keep the back and feet warm, suggesting the use of scarves or heating pads to protect the lower back from cold winds [1] - Individuals with cardiovascular issues should avoid exercising outdoors in the early morning when temperatures are lowest, recommending exercise after 10 AM when it is warmer [1] - A suitable winter tonic is recommended, such as "Chestnut Yam Black Chicken Soup," which includes black chicken, yam, chestnuts, and goji berries to nourish qi and blood while supporting the spleen and kidneys [1] Group 2: Home Environment and Lifestyle - It is advised to maintain a home environment that is "warm but not dry, and sheltered but not stuffy," with room temperatures kept between 20 to 22 degrees Celsius [2] - The use of humidifiers or placing water near heating sources is recommended to maintain humidity levels between 40% and 60% to alleviate dryness in the respiratory tract [2] - Gentle and moderate exercise is encouraged during this period, with activities like walking, Tai Chi, and stretching being suitable, while cautioning against vigorous activities in cold weather for those with heart conditions [2]

Core Viewpoint - The article discusses the significance of the winter solstice in Chinese culture, highlighting traditional customs, health practices, and the importance of seasonal changes in nature. Group 1: Seasonal Significance - The winter solstice marks the shortest day and longest night in the Northern Hemisphere, with the sun directly overhead at the Tropic of Capricorn [1] - The three phases of the winter solstice are described: the first phase involves earthworms coiling up, the second phase notes the shedding of antlers by deer, and the third phase indicates the warming of mountain springs [2][3] Group 2: Traditional Customs - The "Counting the Nines" tradition begins on the winter solstice, where every nine days is counted until the end of winter, totaling 81 days [4] - Various customs include drawing the "Nine to Eliminate Cold" picture and writing phrases with nine strokes to mark the passage of winter [4] Group 3: Health and Wellness - Emphasis on winter health practices includes avoiding cold, maintaining warmth, and ensuring proper clothing to prevent cold exposure [7][8] - Recommendations for winter wellness include nurturing the heart and kidneys, ensuring adequate sleep, and engaging in moderate exercise during sunny hours [9][10] - Dietary suggestions for winter include consuming warming foods like chicken, lamb, and various vegetables, as well as nourishing ingredients like lotus seeds and black sesame [11][12][13][14] Group 4: Disease Prevention - The article highlights the increased risk of cardiovascular diseases during winter due to cold weather affecting blood circulation [16] - It also notes the importance of kidney health, as cold can exacerbate kidney-related issues [17] - Respiratory illnesses are prevalent in winter, with advice to maintain air circulation to prevent the spread of viruses [19][20] - The impact of cold on the musculoskeletal system is discussed, emphasizing the need for warmth to prevent joint and muscle pain [21] - Mental health considerations are mentioned, with suggestions to engage in activities that uplift mood during the long winter nights [22]

Core Viewpoint - The article emphasizes the importance of health maintenance during the winter solstice, providing eight traditional Chinese medicine tips to balance yin and yang in the body during this season [3]. Group 1: Health Tips - Avoid overeating during winter solstice gatherings to prevent gastrointestinal burden, as the body's yang energy is weak [5]. - Protect against cold weather by wearing appropriate clothing and taking precautions to avoid catching a cold [5]. - Limit sexual activity during this period to conserve kidney essence, as excessive activity can deplete energy [5]. - Avoid excessive sweating through intense exercise, as it can lead to energy loss [5]. - Maintain a calm mindset to prevent emotional disturbances that can trigger cardiovascular issues, especially during winter [5]. Group 2: Dietary Recommendations - Focus on a diet that supports yang energy, incorporating foods like black sesame, black beans, and various warming foods, while avoiding spicy and greasy items [7]. - Include a variety of foods in daily meals, ensuring a balance of grains, meats, fruits, and vegetables to maintain health [7]. - Consume warming soups such as lamb soup with angelica and ginger, which help to nourish and warm the body [23][24]. Group 3: Lifestyle Adjustments - Prioritize sleep by going to bed early and waking up late, with short naps after lunch to align with the natural rise of yang energy [9]. - Engage in sun exposure to enhance yang energy, particularly on the back, which is associated with the body's energy regulation [12][14]. - Practice hand rubbing and other forms of gentle exercise to stimulate circulation and enhance respiratory function [11][19]. Group 4: Traditional Remedies - Utilize moxibustion on specific acupuncture points to improve energy flow and blood circulation during the cold season [16]. - Consider cupping therapy to expel dampness and cold from the body, alleviating joint pain [18]. - Regularly soak feet in herbal solutions to promote blood circulation and warmth [18].

Core Viewpoint - The article emphasizes the importance of traditional Chinese medicine practices during the coldest days of winter, particularly focusing on dietary and herbal remedies to strengthen the body and prevent winter-related ailments [1] Group 1: Health Practices - The period after the winter solstice, particularly the "three nine days," is identified as the coldest time of the year, which can exacerbate health issues for individuals with cold constitutions [1] - Common ailments during this period include respiratory diseases, neck and back pain, and menstrual discomfort, highlighting the need for preventive measures [1] Group 2: Dietary Recommendations - The article suggests consuming foods and herbs that nourish kidney essence, such as black foods, Tai Zi Shen, or Western ginseng, to achieve the goal of nourishing yin and strengthening yang [1]

来源：人民网科普 夏尽秋分日 春生冬至时 今天 我们迎来冬天的第四个节气 冬至 这一天 太阳直射南回归线 北半球昼最短、夜最长 冬至三侯 一候蚯蚓结 民间认为，蚯蚓是一种阴曲阳伸的生物，冬至节气时，阳气虽开始生长，但阴气仍然十分强盛，土中的 蚯蚓仍然蜷缩着身体，交相结而如绳也。 二候麋角解 1.冬至要"躲" 麋与鹿虽同科，却阴阳不同，古人认为麋的角向后生长，所以为阴，而冬至阳气初生，麋感知到了阴气 的渐退，麋角开始脱落。 三候水泉动 由于冬至后阳气初生，山中的泉水开始流动并呈一定的温热。 冬至数九 自古以来中国民间就有"数九"的习俗，从冬至起，每九天算一"九"，数九"九"八十一天之后，寒冬差不 多也就过去了。 "一九二九不出手，三九四九冰上走，五九六九沿河看柳，七九河开，八九雁来，九九加一九，耕牛遍 地走。"这首耳熟能详的"数九歌"，不知伴随了多少代人长大。 古时民间还有画"九九消寒图"的习俗，在纸上画出一枝梅花，共有81个花瓣，每天涂红一瓣，当花瓣都 涂红时，便是"出九"之日，就会迎来春暖花开。 除了画画，古人还流行"写九"，最流行的便是"亭前垂柳珍重待春風（风）"，这9个字的共同点就是： 每个字都有9画， ...

（来源：沈阳日报） 转自：沈阳日报 冬至保健可从足部养护入手。平时泡脚应在夜晚临睡前，温度在40℃-45℃为宜，水要淹没脚踝，时间 在10-15分钟，加入红花、艾叶等活血化瘀中药更佳，这样既可以保持足部温暖，顾护阳气，还可改善 部分睡眠质量，一举两得。 沈阳日报、沈报全媒体 高级记者 樊华 冬季昼短夜长，天寒地冻。冬至过后的"三九"又是天气最寒冷的时候，我们应该顺应天时，适当调整作 息时间。不过，早卧晚起是相对而言，一般认为比平日早睡、晚起半小时就可以，并不是睡得越多越 好。老年人和有心脑血管疾病的人群，醒后可以躺在床上伸伸懒腰、揉揉胳膊和腿，身体舒展后再起 床。 冬至前后是"冬令进补"的好时机，可以食用一些温补的食物，比如羊肉、山药、板栗、鸡肉等，还可以 进行药物进补，比如膏方。膏方多为甘甜滋润补养的药物，既能进补，又能治病。进补的同时要注意， 不能一味地进补，日常饮食宜多样化，注意谷、肉、果、菜的合理搭配。适当多吃一些具有补益津液的 食物，如百合、梨、萝卜、白菜等，以维持肾中阴阳的平衡。 冬至时减少运动才符合"冬藏"的原则，事实上，减少运动并不意味完全不运动。冬至气候寒冷，人体汗 孔闭塞，体内的热气散发不 ...