Build Your Immunity and Prevent Illness this Winter

By Dr Luke McPherson (TCM)

TCM, Acupuncture - Crows Nest

Staying Strong This Winter: A Traditional Chinese Medicine Approach to Immunity and Wellness

As winter wraps its cool arms around us, the incidence of colds, flus, and respiratory infections climbs. From a Traditional Chinese Medicine (TCM) perspective, this is the season of the Water element—governed by the Kidneys—and a time when the Wei Qi, or immunity, needs extra nourishment and support. In my years of practice, I have seen that the best way to navigate winter illness-free is to nourish the body with seasonal, immune-supporting foods, and adopt lifestyle habits that protect our inner warmth and vitality.

Understanding Immunity in Chinese Medicine

In TCM, immunity is primarily governed by the Wei Qi, which circulates just beneath the skin and acts as a protective barrier against external pathogenic factors like wind, cold, and damp. The strength of our Wei Qi is closely tied to the health of our Lung and Spleen (digestive) systems, and ultimately to the foundational energy stored in our Kidneys.

Unlike the Western model, which focuses heavily on white blood cells and pathogens, TCM takes a holistic view. We strengthen the body's defences not only by targeting germs but by harmonising organ systems, eating in accordance with the season, and adjusting lifestyle practices to conserve energy during the colder months.

Nourishing Foods for Immunity

1. Warm, Cooked Foods Over Cold and Raw

During winter, the body’s Yang energy retreats inward. Eating cold or raw foods can further tax the digestive system (ruled by the Spleen in TCM), making it harder to extract nutrients. Soups, stews, porridges, and baked dishes are ideal. These support digestion, strengthen Qi, and maintain internal warmth.

2. Bone Broths and Herbal Soups

Bone broths are a time-honoured tonic in TCM. Rich in collagen and minerals, they nourish the Kidneys and Spleen, enhance Jing (essence), and support recovery from fatigue or illness. You can infuse your broths with immune-boosting herbs like astragalus (Huang Qi), codonopsis (Dang Shen), and goji berries (Gou Qi Zi) to reinforce Wei Qi and nourish Blood.

3. Ginger and Garlic

These kitchen staples are powerful warming herbs. Ginger (Sheng Jiang) disperses cold, warms the stomach, and helps prevent external invasion when you’ve been exposed to wind or chill. Garlic (Da Suan), with its pungent flavour, clears toxins, kills parasites, and is also antimicrobial. A simple ginger-garlic congee or soup can be both preventive and healing.

4. Mushrooms

Shiitake, maitake, reishi, and turkey tail are all valued in both TCM and modern functional medicine for their ability to modulate the immune system. In TCM terms, mushrooms tonify Qi and support the Lung and Spleen. They can be added to soups, stews, or brewed as teas.

5. Warming Spices

Cinnamon (Rou Gui), cardamom, star anise, and cloves warm the interior, promote circulation, and aid digestion. These can be added to teas or used in cooking to enhance flavour and keep internal pathways warm and free-flowing.

6. Seasonal Vegetables

Pumpkin, sweet potatoes, turnips, and carrots all nourish the Spleen and are energetically warming. In TCM, eating according to the seasons helps your body stay in rhythm with the natural world, promoting health and resilience.

7. Black Sesame Seeds and Walnuts

These foods nourish the Kidneys and are excellent for winter. Black sesame seeds support Yin, improve skin health, and nourish Blood. Walnuts tonify Kidney Yang, support brain function, and keep the joints supple.

Lifestyle Actions to Prevent Sickness

1. Protect the Neck and Feet

In TCM, Wind is considered one of the primary external pathogens. The back of the neck is particularly vulnerable. Always wear a scarf when outside and keep the feet warm and dry to prevent Cold from entering through the lower body.

2. Go to Bed Earlier

Winter is a time for rest and restoration. Following nature’s cues—shorter days and longer nights—helps conserve Yang and nourish Kidney essence. Going to bed by 10pm supports adrenal health (Kidney function in TCM) and boosts immunity.

3. Gentle Movement Over Excessive Sweating

Excessive sweating weakens the Wei Qi. While regular exercise is important, winter is not the time for high-intensity workouts every day. Instead, practices like Qi Gong, Tai Chi, or brisk walking are ideal. These promote Qi flow without depleting reserves.

4. Manage Stress with Breath and Stillness

Chronic stress impairs the flow of Qi and weakens the immune system. Practices like deep abdominal breathing, mindfulness meditation, and acupuncture can harmonise the Heart and Liver systems, calm the Shen (spirit), and indirectly fortify the body’s defences.

5. Acupuncture and Herbal Support

In my clinic, patients who receive seasonal tune-ups with acupuncture and take prescribed herbal formulas tend to get sick less often. Formulas like Yu Ping Feng San (Jade Windscreen Powder) are traditionally used to strengthen the Wei Qi and prevent recurrent colds or flu.

Closing Thoughts

Winter is a season for turning inward, for building strength at the roots. When we honour this seasonal rhythm through warm, nourishing foods, adequate rest, and practices that protect and cultivate internal energy, we give ourselves the best chance to move through the colder months with vitality and grace.

Let food be your first medicine, and let the wisdom of seasonal living be your guide. If you feel the first stirrings of a cold or flu, don’t wait—nip it in the bud with a warming tea, rest, and appropriate herbs. Prevention is always more effective than cure.

Wishing you a healthy, harmonious, and resilient winter.

Winter is coming indeed! Protect your immunity!

CALL Dr LUKE MCPHERSON (TCM)

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