In the cold and windy winter, there is an old saying that makes people feel refreshed - "If you don't maintain your health in winter, find a doctor in spring". This is not just a mantra, but a warning of wellness wisdom. As the years go by, our bodies change like the seasons. Especially for our beloved middle-aged and elderly friends, winter is not only a test, but also a time for health preservation. However, how to "hide but not revea, warm the kidneys and replenish the yang" in this season to welcome the vibrant spring? 
As a doctor, I understand the importance of health and the need to maintain it at all times. Today, I would like to share with you five things that are not only the secrets of winter regimen, but also a lifestyle that will keep you active and healthy even in the cold. From proper outdoor activities to adjusting diet, from moderate exercise to maintaining good lifestyle habits, to TCM health care methods, every step is to allow our kidney yang to be fully nourished and protected, so as to welcome the arrival of spring, healthy and energetic. In the theory of traditional Chinese medicine, the kidney is regarded as the "innate foundation" and bears the important responsibility of regulating the life activities of the human body. In winter, all things in nature are collected, and the human body should also conform to the laws of nature and pay attention to "storing essence and nourishing qi", especially warming the kidneys and replenishing yang, so as to protect the fire of life in the body. Kidney Yang, as the source of human body temperature and heat energy, is directly related to the body's immunity and vitality. For middle-aged and elderly people, keeping the fire of kidney yang strong means having better body temperature regulation, stronger physiological functions and higher resistance. Therefore, the primary task of winter health preservation is to protect and enhance the kidney yang, and ensure that the fire of life is warm and not exposed. Winter Exercises: The Warm Secret of Outdoor Activities Outdoor activities in winter seem to be equated with cold, but an appropriate amount of outdoor exercise is an effective way to improve the body's ability to resist cold and enhance kidney yang. Choosing to do gentle outdoor activities during sunny hours, such as walking and tai chi, can not only promote blood circulation and improve cardiopulmonary function, but also supplement vitamin D and enhance bone health through the natural exposure of sunlight. Clothing should be appropriately adjusted according to temperature changes, not only to keep warm and cold, but also to avoid excessive restraint and affect blood circulation. In this way, the body can be exercised and recuperated in the natural environment without feeling excessively cold, so as to achieve the purpose of warming the kidneys and replenishing yang. In winter, we should follow the principle of warmth and supplementation, and choose ingredients that can help yang to enhance kidney yang energy and improve the body's ability to resist cold and immunity. Warm foods such as lamb, chicken, root vegetables (e.g. carrots, yams), beans and nuts not only provide rich nutrients, but also help the body to warm up and improve blood circulation. For example, a hot bowl of lamb broth or chicken broth not only warms the body, but also replenishes the protein and trace elements needed by the body to enhance the overall function of the body. In addition, adding some warm seasonings such as ginger, garlic, cinnamon, etc., can not only increase the flavor of food, but also help to dissipate cold in the warmth, and better achieve the purpose of warming the kidneys and replenishing yang. Moderate exercise: Boost your energy and body in winterIn winter, when the weather is cold, many people choose to stay at home to avoid the cold wind, but moderate exercise is essential to strengthen physical fitness and improve immunity. Exercise can not only promote blood circulation, but also enhance heart function, especially for middle-aged and elderly people, moderate exercise can help maintain the vitality of kidney yang and prevent common winter diseases. Recommended exercise: Walk for 30 minutes a day to maintain a comfortable pace; Tai Chi is suitable for all ages, especially middle-aged and elderly people, which can not only exercise the body, but also cultivate the mind; Yoga, which emphasizes the combination of breathing and asanas, helps to balance the mind and body. 
Good lifestyle habits are the foundation of health preservation. Especially in winter, it is especially important to maintain a regular routine to enhance physical fitness and vitality. Adequate sleep: Ensure 7-8 hours of sleep every day, and try to fall asleep before 22:00, which is conducive to the recovery and health of kidney yang. Avoid overexertion: Proper rest and relaxation are essential to avoid kidney yang depletion. Learn to relax, take deep breaths at the right time, maintain peace of mind, and reduce stress. With its unique conditioning method, TCM health care method has a significant effect on warming the kidneys and replenishing yang, and enhancing physical fitness. Here are a few simple and practical methods that are suitable for middle-aged and elderly people to self-care at home. Soak your feet in warm water: Soak your feet in warm water for 15-20 minutes before going to bed every day, and the water temperature is best kept at 40-50. You can add an appropriate amount of ginger or mugwort leaves to the water to promote blood circulation and warm the whole body. 
Acupressure: Massage the Yongquan acupoint (located in the hollow of the middle and front part of the soles of the feet) is often massaged, which can play a role in warming the kidneys and strengthening yang. Massage for 2-3 minutes in the morning and evening every day to help improve the body's resistance.