🌿 Folk Prescriptions

We have now entered early spring. Fitness coaches say this is the perfect time to “move your limbs and shake off lethargy”; health experts affirm it’s an excellent period for health preservation. Indeed, after a long winter of inactivity, bodily functions have declined and immunity weakened. Without proper care, various illnesses may easily arise.
Diet should be light
Winter is the best season for tonifying. After a long winter, your body may have gained weight. Now that spring arrives, it’s time to lighten the load. In spring, metabolism accelerates, making light diet ideal. Prefer sweet-tasting, warming foods; avoid spicy, greasy, or sour items.
Dr. Zhao, expert in psychosomatic medicine at Guang’an Men Hospital, explains that in the relationship between the five organs and five tastes, sour flavor has astringent properties, hindering the rise of yang energy and liver qi dispersion. Thus, balanced diet is crucial in spring. Increase intake of high-quality protein to meet metabolic demands. Also consume ample vitamin B-rich, low-fat, high-mineral fresh vegetables and fruits—such as shepherd’s purse, rape, celery, spinach, malva, fragrant sprouts, and dandelion—which effectively counteract internal heat accumulated from winter diets, clearing heat and toxins while stimulating appetite. Due to the body’s tendency toward acidity and insufficient vitamins in spring, “spring fatigue” often occurs. Eating more fresh vegetables and fruits neutralizes acidic byproducts and replenishes vitamins, effectively preventing spring fatigue.
Dietary tips: Spring dietary adjustment is vital. Avoid eating too much at once—ideally three to five meals daily. Overeating causes gastric distension. A glass of milk with a few slices of bread makes a good breakfast, but avoid drinking milk on an empty stomach; always pair it with starch-rich foods. Limit alcohol intake; avoid excessive consumption of glutinous rice cakes and sticky foods.
Food Tonification Index: ★★★★
In early spring, flying kites in parks not only exercises the body but also relaxes the mind.
Go outdoors to fly kites
Though cooped up all winter, now that the weather warms, it’s time to “move your limbs and shake off lethargy.” But spring exercise differs from other seasons—it should involve nature, beginning with gentle activities focused on nurturing, embodying harmony with nature.
· Walking Best done after sunrise or before sunset, choose nearby residential paths, parks, or riversides—places rich in negative ions. Walking style is flexible; go at a comfortable pace, naturally and without fatigue. Combine walking with deep breathing to invigorate the spirit, stimulate the brain, and strengthen the legs—ideal for middle-aged and elderly people with good constitution and young adults.
· Jogging Jogging is the most common and practical spring exercise. It improves heart-lung function, lowers blood lipids, enhances metabolism, boosts immunity, and delays aging. It also regulates cerebral cortex excitation and inhibition, promotes intestinal motility, and strengthens digestion. Ideal times are early morning or two hours after dinner. Maintain a pace of 100–200 meters per minute; each session lasts about 10 minutes.
· Flying Kites Compared to formal exercise, kite-flying is more recreational. Through hand-eye coordination and full-body movement, it opens meridians, harmonizes qi and blood, and strengthens the body—best suited for young people. Older adults should protect their necks, avoiding prolonged backward head tilting. Other suitable spring activities include tai chi, calisthenics, ball games, hiking, cycling, sit-ups, and backward walking.
Exercise tips: Early spring exercise is essentially a recovery program for bodies that have been dormant all winter. Emphasis must be placed on scientific and safe practice. If doing morning exercise, pay attention to air quality—preferably wait until sun rises and fog dissipates. Choose spots where sunlight shines directly, with grass and water present.
Exercise Index: ★★★★★

Learn to Smile Often
From a TCM perspective, spring belongs to the element “wood,” and the liver corresponds to wood. Wood symbolizes growth, and the liver shares this characteristic. Thus, approaching spring with a bright, cheerful mindset benefits the liver. However, mental states must adapt to seasonal changes. The transition between seasons—especially winter to spring—is most impactful. Dr. Zhao notes some people struggle to adapt to spring’s climate shifts, leading to psychological or emotional disorders. Therefore, spring calls for emotional health preservation—maintain optimism and cheerfulness to ensure smooth liver qi flow and prevent illness.
Emotional tips: To stay emotionally balanced, learn to relax both mind and body. Spend time in sunlight, greenery, and fresh air. Facing a vibrant world naturally lifts your mood. A simple trick: smile genuinely at family, friends, and colleagues daily. Share your joy, and others will catch your happiness—spreading positivity throughout your life.
Smile Index: ★★★★★
Don’t Rush to Shed Winter Clothes
Although it’s spring, temperatures remain low, especially in the mornings and evenings, often below zero degrees Celsius. Spring weather is notoriously changeable—warm one day, cold the next, sometimes even snowing unexpectedly. So removing winter clothes too soon is a big mistake.
Dr. Zhao advises staying “wrapped up” for now, especially in northern regions. Don’t suddenly discard heavy coats. Young women should avoid wearing skirts too early. Thin clothing makes one more vulnerable to rapidly multiplying pathogens, increasing risks of catching colds, measles, meningitis, scarlet fever, pneumonia, and asthma.
Dressing tips: Choose warm, soft, breathable, sweat-absorbing fabrics—like pure cotton or silk underwear, which are gentle on the skin and prevent allergies or spring dryness. Materials such as fine woolen fabric, thin cotton canvas, and corduroy offer wind protection, warmth, breathability, and sweat-wicking properties. In color, choose based on age and skin tone: red, orange, yellow (warm tones) suit younger people, reflecting spring’s vibrancy; green, blue, purple (cooler tones) are more elegant and refreshing—ideal for middle-aged and older adults in spring.
Warmth Index: ★★★★
Regular Sleep and Wake Schedule
After a long winter, our bodies gradually awaken from hibernation. Peripheral blood circulation increases, sweat glands become more active, and organ loads grow heavier. Meanwhile, the central nervous system induces sedation and sleepiness, causing the familiar “spring fatigue.” Don’t succumb to oversleeping.
Living tips: “Spring sleep knows no dawn”—the urge to sleep seems endless. Work performance may suffer due to drowsiness and lack of energy. This relates to warm indoor air. Even though it’s early spring, outdoor air remains cold. Besides opening windows in balconies and kitchens longer, ventilate indoors for one hour daily around 10 a.m.
Sleep Index: ★★★
Health Tips:
After the Spring Festival, everything feels new. While “new” is usually positive, not all new things benefit health. For instance, fresh tea or newly filled bottled water—drinking them immediately may harm your body.—Editor
Newly Filled Bottled Water Harms Respiratory Tract
Many homes and offices now use bottled water for convenience and cleanliness. However, whether distilled, mineral, or purified water, ozone is used for final disinfection before bottling. Thus, newly filled bottled water contains relatively high levels of ozone.
Ozone is highly oxidizing and harmful to health. Drinking it fresh means ingesting ozone. Once inside the body, ozone can trigger respiratory inflammation and oxidize unsaturated fatty acids, damaging cells. Letting bottled water sit for two days allows ozone to dissipate naturally—after which it’s safe to drink. According to regulations, bottled water must undergo 48-hour testing before release. Thus, purchasing bottled water tested and approved under standard procedures ensures safety.
Young Tea Stimulates Nervous System
Recently picked tea has a tempting fragrance, leading many to believe it’s the best. Actually, tea needs time to mature. Though nutritionally richer after aging, freshly harvested tea (within one month) hasn’t fully oxidized its polyphenols, alcohols, and aldehydes. Its caffeine, active alkaloids, and aromatic compounds are highly concentrated, easily stimulating the nervous system—harmful to those with neurasthenia or cardiovascular issues. Frequent consumption may cause diarrhea or bloating. People with gastric problems—like acid reflux or chronic ulcers—should avoid fresh tea, as it irritates the gastric mucosa and worsens symptoms. Fresh tea should be stored for one to two weeks to allow natural oxidation before drinking. Tip: Place an apple or pear in the tea container—its fragrance will blend into the tea.