8 Ways to Stay Warm This Winter: A Chinese Medicine Perspective
Winter is a season that invites us to slow down, rest more deeply, and nourish ourselves well. In Chinese medicine, winter is associated with the Kidney system and our deepest reserves of energy. It's a time to conserve, restore and protect our warmth.
If you tend to feel the cold, experience poor circulation, low energy, cold hands and feet, or simply want to support your health through the cooler months, here are some of myfavourite ways to stay warm this winter.
1. Start the Day with a Glass of Warm Water
This deserves to be number one because it's the single thing you can do that will make the biggest difference to your overall health.
Aim for a large glass of warm water first thing in the morning on an empty stomach. Bring the water to temperature using whatever method you prefer- kettle, stovetop or warm tap water. You want it comfortably warm, not hot.
Drink one or two large glasses fairly quickly. There's no need to get fancy by adding lemon or salt. Plain, ideally filtered, water is perfect.
This simple habit helps warm the body, improve hydration and encourage a regular morning bowel motion.
The magic lies in the consistency. Done daily, many people notice improved digestion, clearer skin, better energy, a healthier appetite (it’s hard to feel hungry when you feel “full”).
2. Dress in Layers
Layers are your friend during winter.
One of the easiest ways to stay comfortable is to wear layers that can be added or removed as you move between indoor and outdoor environments. This allows you to adapt to changing temperatures without becoming overheated or chilled.
Prioritise keeping your lower back, womb, neck and feet covered and warm.
3. Be Mindful of the Temperature of Your Food and Drinks
The temperature of what you consume matters.
During winter, I find room-temperature water too cold, so I often boil the kettle and add a splash of hot water to my drink bottle to take the chill off. This can be especially helpful if you feel as though water simply sits in your stomach after drinking it.
Warm, cooked foods help conserve your warming and moving Yang Qi. Cold, raw or uncooked foods require the body to use more energy to digest them.
From a Western perspective, your body temperature sits at approximately 37°C. When you consume cold food or drinks, your body must first warm them before it can effectively digest and absorb nutrients.
Cooked foods have already begun the digestive process, making nutrients easier to access and absorb. This can be particularly beneficial for those recovering from illness, birth, burnout or periods of depletion, as we want to make it as easy as possible for the body to access the resources it needs.
Think slow-cooked meals, soups, broths, casseroles, stewed apples with cinnamon and warming breakfasts.
Limit/avoid iced beverages, yoghurt, smoothies, ice-cream, raw salads, and uncooked foods in general.
4. Prioritise Sleep and Create a Warm Sleeping Environment
Winter is the perfect excuse to create the cosiest bedroom possible.
The sun sets earlier, inviting us to slow down and embrace rest. Rather than fighting the season, try leaning into it.
Some ideas include:
Warming your bed with a wheat pack before getting in
Using a small oil heater on a low setting
Wearing warm layers to bed
Adding an extra blanket or quilt
Choosing cosy, comfortable bedding
Adequate sleep is one of the most powerful ways to support your health and vitality during winter making it easier for your body to stay warm.
5. Drink More Tea
If you know me, you know I love tea.
Tea is one of the simplest ways to stay hydrated and warm throughout the day. Make a pot or fill a flask and sip regularly.
Some warming tea blends we stock at Ochre include:
Heart Warmer (ginger, cinnamon, fennel, cardamom, rose petals & licorice)- Perfect on its own, or enjoy after dinner with a bit of mylk and honey for added sweetness.
Energising (Turmeric, Ginger, Lemon Verbena, Pepper, Cardamom Green Tea, Licorice Root)- the perfect tea to wake up and warm you up!
You can also make your own nourishing blends at home.
One of my favourites during pregnancy, postpartum, or anyone who needs to build blood is a simple tea made from 2–3 Chinese red dates and a handful of goji berries simmered on the stove until the water turns a beautiful deep red colour. This combination tastes delightful and feels incredibly nourishing. I make about a litre and put the excess in a flask to keep warm and sip on throughout the day.
Other warming options include:
Ginger and lemon tea
Cinnamon tea
Chai tea
For a stronger ginger tea, simmer sliced ginger on the stovetop for 30 mins before drinking.
6. Keep Warm After Showering
A warm bathroom after showering can make a big difference during winter.
One of the principles in Chinese medicine is protecting the body from exposure to cold. The old saying, "You'll catch a cold if you go outside with wet hair," actually has roots in traditional wisdom.
Wet hair quickly becomes cold, particularly around the scalp, neck and upper back. In Chinese medicine, these areas are considered vulnerable to the invasion of external pathogens such as Wind and Cold.
Turn on the heat lamps, keep the bathroom warm and try to wash your hair when you have time to fully dry it afterwards.
Your acupuncturist will thank you.
7. Keep Your Feet Warm
Wear socks. Keep your feet warm. Avoid walking barefoot on cold floors.
One of the most important channels in Chinese medicine, the Kidney channel, begins on the sole of the foot. The Kidney system is associated with vitality, fertility, energy, metabolism and our deepest reserves of strength.
This is something we want to nourish, support and protect.
If you're someone who regularly experiences cold feet, consider investing in shoes with thicker soles. You can even use foot warmers if needed.
And if you're sitting at your desk with cold feet, a warming cup of tea and support from your acupuncturist or herbalist may help address the underlying cause of poor circulation.
8. Acupuncture and Chinese Herbal Medicine
Acupuncture and Chinese herbal medicine can be wonderful allies throughout winter.
One thing we often hear in clinic is that patients are surprised by how much warmer they feel as treatment progresses. While they may come seeking support for fertility, pain, fatigue, burnout or digestion, a pleasant side effect is often improved circulation and less sensitivity to the cold.
Feeling cold all the time isn't something you simply have to put up with.
Chinese medicine looks at why your body may be struggling to generate or distribute warmth and works to address the underlying imbalance.
Bonus Tip: Warm Foot Baths
A warm foot bath two to three times per week can be incredibly supportive during winter.
The water should be warm enough that it takes a moment for your body to adjust comfortably.
Depending on your constitution, you may choose to add warming ingredients such as:
Fresh ginger
Mugwort
Magnesium salts
A foot bath helps encourage circulation, supports relaxation and can be particularly beneficial if you experience cold feet or poor circulation.
It's a simple ritual that feels deeply nourishing and is one of my favourite ways to unwind on a cold winter evening.
At Ochre Acupuncture & Wellness, we support many people through the cooler months with acupuncture, Chinese herbal medicine and personalised lifestyle guidance. Whether you're experiencing cold hands and feet, low energy, burnout, poor circulation or simply want to support your wellbeing this winter, small daily habits can make a remarkable difference.