The Weather is getting cooler, keep warm!

Hi, my friend,

I hope this message finds you well. I intended to share this update with everyone before November 8, but it got delayed due to my participation in a conference in China, specifically in Henan (河南) Nanyang (南阳). I returned only on November 14 2023.

An online sharing of this article and coming courses was conducted on 23/11/2023, Thursday

You may view the edited video. The Nov 2023 Update:

(For friends coming from Southern Hemisphere, please refer to article on Summer Commencement

In my last update on August 8, 2023, I mentioned that the weather in Singapore would become drier as we entered the dry autumn season, exacerbated by the El Niño phenomenon, leading to even hotter and drier conditions. I had indicated that there will be a temperature dip after mid-October, accompanied by cold chills following hot mornings. For those who have been following my updates, you know that I emphasize the importance of daily health activities and aligning your diet with weather changes to maintain good health and prevent illnesses.

November 8, 2023, marked the beginning of the solar term “Beginning of Winter” (立冬) for those in the northern hemisphere. I had the privilege of experiencing this first-hand in China, Henan, the traditional middle land of China (中原). On November 9, the temperature was 18 degrees Celsius, but on the following day, November 10, it abruptly dropped to 0 degrees Celsius. Coming from sunny Singapore, it was quite a freezing experience!

While friends in northern regions are preparing for winter and some are already experiencing snow, those in Singapore, just one degree north of the equator, are feeling waves of chill and coldness in the air due to more frequent and heavier rain. I anticipate the temperature to continue to dip in the coming months.

During the “Beginning of Winter” (立冬) solar term, also a traditional local Chinese folk custom in Singapore known as “Nourishment for Winter” (补冬) involves preparing warm and nourishing medicated diets for the family to strengthen their bodies against illnesses in the cooler weather. This practice, spanning 15 days, aims to fortify the body throughout the year.

As we enter the “Winter Commencement” (立冬) solar term, the weather gradually becomes cooler. From a Chinese Medicine perspective, the coldness affects the Yang elements of the body, particularly the Kidney visceral Yang. Increased patient feedback indicates their legs became heavier and more frequent rheumatic painful conditions around the knee and lower legs. To counter this, protection of Yang elements, keeping warm, and nourishing the essence of the kidney viscera systems are recommended.

The weather will continue to cool, reaching a low temperature around January 22, 2024, corresponding to the solar term “Major Cold” (大寒). Adequate sleep is one of the best ways to keep the body warm, as it raises the body’s energy (Yang Qi), enhances immunity, and supports healthy cognitive development, preventing dementia.

Chinese Medicine emphasizes our harmonious connection with the environment, and as temperatures drop, internal blood vessels constrict, potentially leading to thicker blood, impeding circulation, and increasing blood pressure. Cooler weather is associated with a higher incidence of painful sensations and cardiovascular diseases, such as stroke and heart attack. Those with chronic illnesses like high cholesterol, hypertension, and diabetes need to be vigilant, as cooler weather may induce common colds, coughs, and exacerbate chronic conditions like asthma. Prevention is key, so remember to stay warm.

I have developed a series of SkillsFuture Credit approved programs in health improvement through Chinese Medicine to empower you with knowledge and skills for self-care and caring for your loved ones. You can access the latest course through this link. Health improvement approaches should be simple and easy to follow, and besides ensuring adequate sleep, I’d like to share a couple of simple acupressure massages and dietary tips to help you and your loved ones during this period.


Dietotherapy recommendations during this period should focus on keeping the body warm. For the categories of food selection, can selectively eat more lean meat, eggs, sea cucumber, Eel, chives, wolfberry, walnut and those rich in carbohydrates and fats.

  • Black sesame Cistanche porridge
    • [Ingredients] Black Sesame,  Cistanche,Rice
    • [Efficacy] Warming, Nourishing liver and kidney and nourishing the five visceral systems

  • Qi Nourishing and Calming Black Chicken soup 
    • [Ingredients] Qi Nourishing and Calming Formula (Astragalus, Angelica, Wolfberry, Lily Bulb, Yam, Poria), Black Chicken, Ginger and Salt to taste.
    • [Efficacy] Nourishing Qi and blood, regulate liver systems and the eye. Calming and good for beauty maintenance
    • Note: (For Vegetarian, replace Black Chicken with Black bean)

  • Wolfberry sea cucumber quail egg soup
    • [Ingredients] Quail Egg 12, Sea Cucumber 25 g, Wolfberry 10 g,
    • [Efficacy] Tonifying kidney and lung viscera systems, Nourish mind and prevent dementia, Strengthening the liver and good for the eyes

Acupressure massages Techniques

  • Guan Yuan (CV 04)
    • The “warming” switch on the lower abdomen is the Guan Yuan (CV 04)
    • Guan Yuan (CV 04) Acupoint “Command Point” for Small Intestine Viscera. For those experiencing coldness at the bottom of the feet, this area need to be kept warm. Every night before going to bed, warm your hands by rubbing and place around the area. Alternately press and knead clockwise and counter-clockwise around it. It warms the abdomen, helps keep one healthy, relieve symptoms such as frequent urination, Irregular menstruation, and Main point for Strengthening Primordial Qi.

  • Yang chi (SJ 04)
    • There is a “warming” switch on the hand – Yang chi (SJ 04)
    • This point is where the Yang qi accumulates and is located at the midpoint of the back of the wrist. To stimulate Yang chi (SJ 04) acupoint, press it gently and over a period of time alternately, can help alleviate the symptom of coldness of hand. Those who are usually afraid of cold can often press this point.

  • Yong quan (KI 01)
    • There is a “warming” switch on the foot, Yong quan (KI 01)
    • Located at the bottom of the foot, in the depression of the front of the foot. It is the first point of the Kidney meridian. It is especially suitable for elderly women who are afraid of cold, suffering from kidney deficiency, lack of strength and lack of energy. A daily consistent massage on the Yong quan (KI 01) acupoints can increase the body’s energy, strengthen the body and prevent disease.

  • Shen Shu (BL 23)
    • There is a “warming” switch on the back of the body, Shen Shu (BL 23)
    • Located at 2 fingers lateral to the lower border of the spinous process of the second lumbar vertebra (L2). Massage Shen Shu helps warm and nourishing kidney Yang, good for those with kidney deficiency lumbago, energy loss has health care treatment effect. Rub your hands hot, with the palm of your hand rubbing Shen Shu back and forth for 50-60 each time.

Thank you for being a part of my health maintenance and leaning community.

I look forward to share TCM health betterment knowledge and skill with you and hope you’ll someday join me to learn even more by taking my class-room training or an online course or training in the convenience of your home.

Warmest regards

Updated: 17/11/2023

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