Surviving a Rainy Winter in the UK: A TCM Guide to Diet, Exercise, and Sleep

Feb 15
4 min read

The UK’s rainy winters can feel draining, with damp weather and shorter days affecting energy and mood. Traditional Chinese Medicine (TCM) offers a holistic approach to help you stay balanced and healthy during this challenging season. By adjusting your diet, exercise, and sleep habits according to TCM principles, you can support your body’s natural rhythms and protect yourself from common winter ailments.

warming soup for cold, rainy winter days

Understanding Winter Through TCM

In TCM, winter corresponds to the Water element and is linked to the Kidneys and Bladder organs. This season is about conserving energy and nourishing your body’s root. The cold and damp weather can cause the body’s Qi (energy) to slow down, making you feel tired or stiff. The goal is to protect your Kidney energy, which governs vitality and resilience.

Winter is a time to slow down, rest more, and eat warming foods that support your internal fire. Dampness from rainy weather can also affect your Spleen, which governs digestion and energy production. Balancing these elements helps maintain health and prevents winter illnesses.

Diet Tips for a Rainy UK Winter

Eating according to TCM in winter means focusing on warm, nourishing, and easy-to-digest foods. Avoid cold or raw foods that can weaken your digestion and increase dampness.

Foods to Embrace

Warm soups and stews: Bone broth, chicken soup with ginger, and herbal soups help warm the body and support Kidney energy.
Root vegetables: Carrots, sweet potatoes, parsnips, and turnips provide grounding energy and strengthen the Spleen.
Whole grains: Millet, oats, and brown rice are warming and help maintain steady energy.
Legumes: Red beans and black beans support Kidney health and provide protein.
Spices: Ginger, cinnamon, cloves, and garlic add warmth and improve circulation.
Dark leafy greens: Kale and spinach support Liver function, which helps detoxify and maintain smooth Qi flow.

Foods to Limit

Cold and raw foods like salads, smoothies, and iced drinks can weaken digestion.
Excess dairy and greasy foods may increase dampness and sluggishness.
Sugary snacks can disrupt energy balance and weaken immunity.

Sample Winter Meal Plan

Breakfast: Warm millet porridge with cinnamon, berries and chopped nuts.
Lunch: Chicken and ginger soup with root vegetables.
Snack: Steamed sweet potato or a handful of walnuts.
Dinner: Stir-fried kale with garlic and black beans, served with brown rice.

Exercise to Keep Qi Flowing

Rainy winter weather often discourages outdoor activity, but gentle movement is essential to keep Qi flowing and prevent stiffness.

Recommended Exercises

Tai Chi and Qigong: These slow, flowing practices improve balance, circulation, and calm the mind. They are ideal for indoor or sheltered outdoor practice. For local classes you may want to check https://taichinews.com, there is a class in Northfiels and Ealing Broadway.
Walking: Short, brisk walks in light rain with appropriate waterproof clothing can invigorate the body and clear the mind.
Stretching: Daily stretching helps loosen muscles and joints stiffened by cold and damp.
Yoga: Gentle yoga sequences focusing on breath and flexibility support Kidney and Liver health. My favourite yoga teacher online: https://www.youtube.com/@yoginimelbourne Paula has hundereds videos on many topics, you can do short gentle session or have longer more deep stretc. I usually recommend her neck and shoulder videos as they are short and very effective

Exercise Tips for Winter

Dress in layers and keep your core warm.
Avoid overexertion; focus on consistency rather than intensity.
Practice breathing exercises to boost lung function and calm the nervous system.
Use exercise as a way to connect with your body and reduce stress.

Sleep Habits to Restore Energy

Winter calls for longer, deeper rest to replenish Kidney energy and support overall health.

TCM Sleep Recommendations

Go to bed early: Aim to go to sleep before 10 pm to align with the body’s natural rhythms.
Create a warm, calm environment: Use warm bedding and keep your bedroom free of dampness. Hot water bottle may become your friend in cold season.
Limit screen time before bed: Blue light can disrupt your natural sleep cycle.
Use calming herbs: Herbal teas like chamomile or jujube date tea can promote restful sleep.
Practice relaxation techniques: Meditation or gentle breathing before bed helps quiet the mind.

Managing Dampness and Cold

Rainy winters increase exposure to Dampness, which can cause heaviness, fatigue, and joint pain. In TCM we recommend:

Wearing waterproof and breathable clothing to keep skin dry.
Using warming herbs like ginger in food and tea.
Avoiding prolonged exposure to cold floors or damp environments. If you do make sure you jump into a warm shower/bath to warm yourself up, use hot water bottle or electric blankets to restore warmth.
Incorporating acupuncture or moxibustion treatments to strengthen Yang energy and dispel cold.