🌿 Folk Prescriptions

Winter Solstice is a very important solar term and also a significant festival. The date falls on December 22nd or 23rd each year, directly related to the calendar system. Ancient texts state: "When the Big Dipper points to Wu, yin energy begins to emerge clearly, yang energy arrives, the sun reaches its southernmost point, and in the northern hemisphere, daylight is shortest and night longest." The phrases "short day" and "shortest day" indicate that Winter Solstice marks the peak of yin energy and the beginning of yang energy’s revival. From an astronomical perspective, this explains the change in day and night length, clearly stating that Winter Solstice has the shortest day of the year, with the sun almost directly overhead the Tropic of Capricorn. After Winter Solstice, as the sun moves northward, daylight gradually lengthens. Folklore says: "After eating Winter Solstice rice, daylight grows by a thread each day." In Han Dynasty times, Winter Solstice was officially recognized as a holiday, allowing officials to take a day off. In Taiwan, there is a saying: "Winter Solstice is bigger than New Year," equating this day to New Year’s importance. On Winter Solstice, families everywhere make tangyuan (glutinous rice balls), dividing them into red and white varieties. According to elders, "not eating golden balls (red tangyuan) or silver balls (white tangyuan) means not gaining another year of life." The significance of Winter Solstice is evident.
Most regions in China traditionally begin counting "nine cold periods" from Winter Solstice, with each nine-day segment forming a small period, totaling eight-one days. A folk rhyme goes: "First nine, second nine, hands stay in pockets; third nine, fourth nine, walking on ice; fifth nine, sixth nine, watching willows by rivers; seventh nine, river opens; eighth nine, swallows return; ninth nine plus one nine, oxen plow fields everywhere." This rhyme vividly reflects seasonal changes and showcases the wisdom of Chinese laborers. The third nine is the coldest period with the least accumulated heat, hence the saying "cold in the third nine." In the Yangtze River region, even in cold weather, plum blossoms bloom proudly, creating a stunning scene.
This pivotal solar term calls for focusing on health preservation for middle-aged and elderly individuals, especially middle-aged people who bear heavy responsibilities for society and family. Coupled with the fast pace of modern life and various real-life conflicts, they often live under constant stress. Long-term neglect of self-care inevitably harms physical and mental health. *Ling Shu·Tian Nian* states: "At thirty, the five zang organs stabilize, muscles strengthen, blood and qi fill abundantly, thus good at walking; at forty, the five zang organs, six fu organs, and twelve meridians are all strong and balanced, but skin pores begin to loosen, vitality declines, hair turns gray, and one prefers sitting rather than standing." These few lines summarize the physiological and psychological traits of middle age, highlighting it as a turning point in life—when vitality begins to decline. Though concerning, it is not frightening. *Jing Yue Quan Shu·Zhong Xing Lun* says: "Around middle age, one should thoroughly rejuvenate oneself; then, one can rebuild foundations and still enjoy half a lifetime of strength." This indicates that with scientific health preservation and proper regulation, middle-aged individuals can maintain robust energy, prevent premature aging, and achieve longevity.
Key points for middle-aged health preservation:
1. Calm the mind, minimize worries ("Do not compete with time in youth, let spirit fade away"). Requirements for middle-aged people:
a. Maintain positive, optimistic emotions, avoid being troubled by trivial matters, do not obsess over fame and profit, nor fear loss and gain;
b. Use the mind reasonably, consciously develop intellect, cultivate good character, and find spiritual support in career;
c. Learn to appreciate others’ strengths; listen to music during free time—it brings endless joy;
d. Pay attention to appearance and attire—dress appropriately for different occasions, keep a youthful mindset to invigorate spirits and enrich life.
2. Work moderately (from *Beiji Qianjin Yaofang·Dao Lin Yangxing*: "The way of health preservation always seeks slight exertion, but avoid exhaustion and pushing beyond one’s limits"):
a. Avoid long-term overwork to prevent chronic fatigue and illness;
b. Adjust lifestyle according to personal circumstances, establish new routines;
c. Seize opportunities for moderate exercise. A proverb says: "Move a little in winter, fewer illnesses; laziness in winter, more medicine." This highlights the importance of winter exercise.
3. Moderation in desires, preserving essence (from *Yangxing Yanming Lu*: "Those who control indulgence in youth are strong and long-lived"):
a. Do not indulge. Based on personal condition, regulate sexual activity—avoid excessive indulgence leading to internal injury and kidney damage. Kidneys are the foundation of innate constitution; abundant kidney essence ensures strong zang-fu organs, strong resistance, and longevity. Conversely, depleted kidney essence leads to weakened zang-fu organs, frequent illness, and early death. *Tai Ding Yangsheng Zhu Lun* says: "At thirty, ejaculate every eight days; at forty, every sixteen days; those weaker should be even more cautious. At fifty, every twenty days. Those who maintain this consistently will ward off disease and extend life, remaining vigorous in old age." This illustrates that strict, regular moderation in sexual life is essential for health and longevity.
b. Nourish blood and preserve essence. Tang Dynasty physician Sun Simiao advised: "Men should keep the mind pure and limit desires to preserve essence; women should keep the heart calm and stable to preserve blood." This emphasizes the importance of moderation in men (essence-focused) and women (blood-focused). Eastern Han physician Zhang Zhongjing stated: "Children born from those who practice moderation are noble and long-lived; those born from those who indulge excessively are inferior and short-lived," underscoring that moderation preserves health and ensures healthy reproduction.
What about physiological changes in the elderly? *Ling Shu·Tian Nian* states: "At sixty, heart qi begins to decline, sorrow and worry increase, blood and qi weaken, thus preferring to lie down; at seventy, spleen qi declines, skin dries; at eighty, lung qi declines, spirit departs, thus speaking erratically..." Natural decline in zang-fu organs, blood, qi, and spirit affects psychological changes, manifesting as loneliness, melancholy, suspicion, irritability, and anger. This reduced stability and self-control makes the elderly more susceptible to illness and slower to recover. Therefore, health preservation should prioritize mental cultivation and dietary adjustment, supplemented by timely care, daily routines, and auxiliary medication.
1. Mental Cultivation (Contentment and Humility, Never Retiring with Age)
Adopt a mindset of humility, courtesy, respect for others, self-restraint, contentment without greed, and knowing when to stop. Be broad-minded, kind, and content with life. Stay mentally young, love life, and maintain confidence. Song Dynasty physician Chen Zhi wrote a poem in *Shou Qin Yanglao Xinshu*: "One knows one’s own illness, and one must heal oneself mentally. When the mind is calm, the body is calm; when the mind is agitated, illness arises." This warns us that self-psychological care is essential to prevent emotional diseases.
2. Dietary Adjustment (Prudent Food Selection)
a. Diverse diet: Combine grains, fruits, meats, and vegetables properly; choose calcium-rich foods appropriately.
b. Light and simple meals: Given the elderly’s weak spleen and stomach, avoid greasy, fatty, and overly salty foods. From modern nutritional science, elderly diets should follow "three highs, three lows": high protein, high vitamins, high fiber; low sugar, low fat, low salt.
c. Warm, cooked, soft foods: Elderly people lose yang energy, and the spleen prefers warmth and dislikes cold. Thus, warm foods protect spleen and kidneys. Due to loose teeth and chewing difficulties, soft, cooked foods are preferable.
d. Small, frequent meals: "Elderly people should not eat too much at once; instead, eat small portions multiple times daily to sustain nutrient intake without harming the spleen and stomach."
3. Timely Care (Follow the Four Seasons, Adapt to Cold and Heat)
Advise the elderly to "follow the seasonal methods of nourishment, adapt to the flourishing and declining energies of the five elements, respectfully care for parents, and never be lax." This means the natural world, seasons, and all things influence human life. To achieve balance in nature, one must first follow natural laws, adapt to seasonal changes, and understand: "The best way for humans is to always desire life." Only then can one remain strong and healthy in old age, extending lifespan.
4. Daily Routine Care (Regular Habits, No Overexertion)
"Regular habits nurture the spirit; no overexertion nurtures essence." If the elderly manage their daily routines wisely, they can preserve spirit and maintain balance between work and rest, thus nourishing kidney essence. Strive to "walk slowly, hear faintly, see dimly, sit not too long, lie not too tired."
5. Medicinal Assistance (Strengthen Innate Foundation, Protect Postnatal Qi)
Health and longevity depend on strong innate constitution and adequate postnatal nutrition. Due to declining bodily functions, besides other adjustments, certain medications can help strengthen the body. Medicinal health preservation should primarily focus on strengthening the innate foundation and protecting postnatal qi. "Innate foundation" refers to the kidneys as the root of life. Abundant kidney qi enhances metabolism and slows aging. "Postnatal qi" refers to the spleen and stomach—the source of blood and qi. All nutrients required for life activities come from the spleen and stomach. Thus, elderly health preservation should emphasize protecting spleen and kidney. Medication principles: prefer supplementation over drainage; use mild, balanced herbs; small doses; focus on spleen and kidney, consider all five organs; classify supplements, adjust yin-yang balance; follow seasonal timing, observe patterns; favor pills, powders, ointments, and pastes over decoctions; combine food and medicine, act opportunistically. Such medication can correct imbalances and prevent disease, prolonging life.
Finally, everyone should know that starting from Winter Solstice, lamb stewed with radish should be eaten regularly—it is the royal dish for Winter Solstice. Specific recipe:
Lamb Stewed with White Radish
[Ingredients] 500g white radish, 250g lamb, ginger, cooking wine, salt, all in appropriate amounts.
[Preparation] Wash and cut radish and lamb into chunks. Place lamb in a pot with water, boil for 5–6 minutes, remove lamb, discard water. Refill with fresh water, boil again, add lamb, ginger, cooking wine, salt, and stew until six-tenths done. Add radish and cook until tender.
[Benefits] Tonifies qi, replenishes deficiency, warms the middle burner, warms the lower body. Especially suitable for waist and knee weakness, fatigue, kidney deficiency, impotence, and spleen-stomach cold deficiency.

Stir-Fried Double Mushrooms:
[Ingredients] Equal amounts of rehydrated shiitake mushrooms and fresh mushrooms, vegetable oil, soy sauce, sugar, water starch, MSG, salt, cooking wine, ginger, fresh broth, sesame oil, all in appropriate amounts.
[Preparation] Wash and slice mushrooms. Heat wok, add oil, stir-fry mushrooms, then add ginger, soy sauce, sugar, cooking wine, stir to flavor. Add fresh broth, bring to boil, add MSG and salt, thicken with water starch, drizzle sesame oil, serve.
[Benefits] Nourishes the intestines and stomach, transforms phlegm, disperses cold.
This dish enhances immune function and is especially suitable for hyperlipidemia patients.

Sesame Oil Mixed Spinach
[Ingredients] 1 pound spinach, salt, sesame oil, all in appropriate amounts.
[Preparation] Wash spinach, blanch in boiling water, drain, place in a bowl, add salt, drizzle sesame oil.
[Benefits] Opens channels, clears chest, regulates qi, quenches thirst, moisturizes dryness.
Additionally, it is recommended to eat more yam (steamed or boiled)—it strengthens the spleen, nourishes the lungs, solidifies the kidneys, and boosts essence.

Dietary Restrictions:
Do not consume radish with ginseng, American ginseng, or prepared rehmannia simultaneously.
Avoid eating lamb with pumpkin.

Common Pharmacological Diets for "Nourishing Winter":
Eight Treasures (Angelica, Rehmannia, Goji berries, Peony, Atractylodes, Poria, jujube, Licorice)
Four Ingredients (Angelica, Peony, Ligusticum, Rehmannia) (Lotus seed, lotus stamen, yam, Poria)
Single Formula (Ginseng, Angelica, Notoginseng, Eucommia)
Usage: Place selected herbs in a muslin bag (choose eight, four, or single herb as needed), put in a large clay pot, pour in water, soak for 30 minutes. Clean poultry, pig feet, pig kidneys, eel, turtle, etc., process, place in the pot with herbs, boil, then simmer gently over low heat until active ingredients fully extract into the broth. When meat bones soften and tender, the rich aroma of the medicinal soup will surely make your mouth water.