Happy New Year everyone! Welcome to 2022!
Today starts the first solar term of the calendar year, but do keep in mind that we are still in Winter based on the Lunar Calendar, and “Lesser Cold” is the 5th solar term of the season.
After the Winter Solstice, the sunlight gradually moves northward, so day time is a bit longer than before, but the heat is still scattered and not that warm. Heat absorbed in the day is still less than that released throughout the night, therefore, the temperature in the Northern hemisphere continues to drop, making the last two solar terms to be the coldest periods.
How to Maintain -- Warming the Bladder Meridian
The Bladder Meridian is the longest meridian of the twelve and it covers a large range from head to toe. The main branch runs along the back (the back area is known as the Yang within Yang, which is our main energy and defense mechanism) and has acupressure points (shu points) that correspond to each organ. It’s also responsible for fluid transformation and excretion. Therefore, by warming the Bladder Meridian, allows proper transformation and excretion of liquids (prevents swelling, water retention, and even cellulite) as well as stimulates, strengthens all organs to keep the body protected from the cold during this season.
Diet
Adding a variety of spices into the diet during this time is good for promoting Qi and Blood circulation. The Spleen and Stomach meridians’ Qi is flourishing during this time, and they require foods like soups and congee that are easy to digest.
Choosing seasonal fruits and vegetables along with high-quality proteins and fats allows the body to obtain various nutrients in a balanced manner. Winter is the harvest season of roselle (hibiscus flower), and it’s known to help with digestion, lower blood cholesterol, protects the liver, and is high in antioxidants. Therefore, it’s great to have a cup of roselle tea after a meal.
Suggested to avoid consuming foods that are too salty or greasy, as well as raw or cold foods.
**Simple Cooking -- Laba Congee**
Ingredients:
- 60 grams of glutinous rice
- 30g of millet
- 30 grams of walnuts
- 30g peanuts
- 30g red beans
- 15 lotus seeds
- 9 red dates
Directions:
- The glutinous rice, red beans and lotus seeds should be washed and soaked the day before, and placed in the refrigerator for later use
- Mix the ingredients into the pot, add about 800ml of water, and cover all the ingredients
- Bring to medium heat and cook until the water boils, cover and turn to low heat and cook for 30 minutes
- Finally, add some sugar for taste
Lifestyle
In TCM, the Kidney and Bladder Meridians compliments each other. Besides from taking care of Kidneys to replenish our innate foundation, massaging the Bladder Meridian can not only indirectly stimulate the Kidneys, but can also increase immunity, lowering the chances of getting a cold during the winter time.
Though it may be cold outside, it’s still good to step out of the house for some sunlight (especially on the back) and move the body a bit by doing some light exercises or stretches. Doing so allows the body to warm up and promote better circulation. At the same time, make sure to stay warm by wearing enough clothing (especially the neck, waist, and feet), drinking warm water/tea, doing foot soaks, and moving the body. Refer to our post - Greater Snow (Da Xue) for the massages you can do to strengthen the Kidneys and back.
Essential Oil Blend -- Foot Taiyang Bladder Meridian
- Cypress (5 drops)
- Bergamot (10 drops)
- Sweet basil (5 drops)
- Geranium (10 drops)
- Sesame oil (30ml)
- Sea buckthorn oil (1 drop)
How to use:
- In the morning and evening, apply about 5 drops of the blend onto the Baliao area (located at the four sacral holes on the left and right sides of the sacrum, a total of eight acupoints) and rub for about 108 times.
- Apply some along the calf and massage for 3 minutes. Massage twice a day.
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Once again I would like to thank Yu Wei Huang L.Ac for designing the character for Lesser Cold（Xiao Han） and providing all of the great suggestions for this time period.
The essential oil blends are based off of the book "Four Seasons of Aromatherapy" by Elizabeth S. ***************************************************************************
揮別了2021，希望在2022年大家都能平安健康，事事順心！有任何中醫、精油、養生相關的問題或是想法，大家都可以透過留言告訴我們喔。記得也要收聽我們的Podcast～
來到小寒這個節氣也代表冬天開始進入倒數，要注意的是天氣將變得更加寒冷，因此保暖還是此節氣的一個重點。另外和大家提一下三九天的概念。相信大家對三伏天已經不陌生，而三九天，就是全年最冷的時候了。據農民曆記載，三九是從冬至過後，每九日一數，數三個九天（一九：2021/12/21-29；二九：2021/12/30-2022/1/7；三九：2022/1/8-16）。在夏天做過三伏灸的朋友，在冬天做三九灸，對於老寒疾的療效效果更佳、療程更完整。在這段時間裡做艾灸的意義，是寒病以溫熱治之的用法。如何進行艾灸以及注意事項，大家可以回去參考《大暑養生》喔。
小寒的養生重點：養陰固陽、益氣補血
可以吃／喝什麼？
小寒時期可以適當地在飲食中添加一些辛香料，可促進氣血循環。加上此時脾胃經之氣較旺，更需要一些好消化的熱湯熱粥類。平時可選用當季蔬果、優質蛋白及脂肪，均衡攝取各種營養素。冬季是洛神花的產季，飯後一杯洛神花茶，可以幫助消化更有護肝、降血脂以及抗氧化的功效喔。
禁忌：重鹹油膩以及生冷的食品
節氣食譜－臘八粥
材料：
糯米 60克
小米 30克
核桃 30克
花生 30克
紅豆 30克
蓮子 15顆
紅棗 9顆
- 糯米、紅豆和蓮子需在前一天洗淨泡水，靜置於冰箱備用
- 將材料混和放入鍋中加清水約800ml，淹蓋過所有材料
- 開中火煮至水滾後，加蓋轉小火煮30分鐘即可
- 最後可加入適量糖調味
生活習慣
中醫經絡中腎經與膀胱經互為表裡，冬季除了養我們的先天之本－腎之外，多多按摩膀胱經可以增加抵抗力，降低感冒的機率。儘管是這麼寒冷的天氣，大家還是要多多活動身體，多曬太陽。我們可以繼續參考《大雪養生》中八髎穴的按摩法（位於骶骨上左右各四個骶孔處，一共八個穴位），使八髎穴微微發熱後，再順勢按摩腰腎區約1分鐘左右。或是搭配以下的精油配方在我們的小腿和腳踝處按摩，保持膀胱經的暢通，可增強抵抗力，延緩衰老喔。
芳療配方
足太陽膀胱經精華油配方
絲柏 (5 滴)檸檬薄荷 (10 滴)
甜羅勒 (5 滴)
大根老鸛草 (10 滴)
芝麻油 (30ml)
沙棘油 (1 滴)
使用方式：
- 早晚按摩八髎穴及腰部，使腰骶區域微微發熱
- 按摩小腿肚及腳踝3分鐘，一天2次
- 加入足浴泡腳15~20分鐘，一天1次
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非常感謝中醫師黃昱瑋所提供有關【小寒】時期的養生方法還有可愛的插畫。
精油配方是來自沈莉莎的24節氣經絡芳療自療全書
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