How to support natural immunity as winter descends

• Winter seasonal message

• Tradition Chinese Medicine (TCM) energetics

• How to store and manage energy to enhance immunity and wellbeing

• Winter Retreat benefits
  
  Winter can be the most challenging time of the year for many of us. As the temperature drops and daylight/sunshine hours decrease, the experience of stiffening bodies, cold extremities and decreased energy reserves often leads to a sense of depletion and discouragement.

  
  Every season has an invitation: in winter, we need look no further than nature as it turns inward, embracing a stillness to conserve energy. Instead of fighting the need to rest more, eat denser foods and seek stillness and quiet, we can turn toward our natural rhythm to maintain harmony, health and build stronger immunity.

  
  Embracing the hibernation mentality of deep rest can replenish our cups, benefitting mind, body and spirit as we meet our natural winter state. In Traditional Chinese Medicine (TCM), Yang Sheng, “nourishing life,” represents the principles of cultivating and nurturing life, protecting physical health and living in harmony with the natural rhythms of nature. During winter, the importance of Yang Sheng is particularly emphasised, as this season is dominated by the Water element and characterised by the natural decline in Yang Qi, the vital life-force associated with life, warmth, activity, and vitality. By aligning with the season’s natural rhythms and focusing on the preservation of Yang Qi, we can support our body’s energy reserves, enhance resilience, and lay a strong foundation for health and vitality in the coming year.
  

  Our culture often overlooks seasonal messengers and the push to fight against the natural tendency to slow down can lead to a weakening of the body’s defences making us more susceptible to:
  

  Colds and Flu
  

  Winter’s cold and damp environment can weaken our Wei Qi (defensive immune Qi), leaving the body more susceptible to external pathogens like external Wind-Cold. These external invasions can disrupt the body’s balance and lead to symptoms such as chills, fever, congestion, and body ache.
  

  Sciatica (Bladder Channel) and Lower Back Pain (Kidney weakness)
  

  Cold and dampness can penetrate the Bladder meridian, causing Qi and blood stagnation, leading to pain and stiffness and sciatic pain. Additionally, cold weather can exacerbate Kidney Yang deficiency, leading to weakness pain and stiffness in the lower back
  

  Chronic Fatigue
  

  Winter’s requirement for rest and conservation can highlight underlying deficiencies, such as Kidney Yang or Spleen Qi deficiency, manifesting as chronic low energy, increased sense of burn out and chronic fatigue symptoms.
  

  Seasonal Affective Disorder (SAD)
  

  In TCM, emotions are linked to the organs, and a lack of sunlight and cold weather can lead to stagnation of Liver Qi and depletion of Heart Yang, manifesting as low mood and SAD.
  

  How to cultivate a practice of rest and nourishment during winter’s challenges?
  

  Rest

  Just as the earth rests in winter, we can also lean into the shorter days and longer nights as a way to recharge and build our reserves of energy. Research also shows that more rest in dark, quiet places can have a profound impact on your sleep. Queuing to the naturally shorter times of sunlight and increased darkness can offer us an opportunity to wind down our days earlier and invite more quiet rest in the evening to support better sleep. Rest is also vital for building our immunity allowing our bodies to replenish and store energy.
  

  The Sleep Research Society Journal describes Waking rest "as a period of quiet, reflective thought that allows the brain time to consider and process whatever arises spontaneously”. Time away from devices, sipping a warm cup of tea, snuggling a pet, listening to music can offer a necessary pause to slow down and reset.
  

  Value your energy stores
  

  We all know the feeling of pushing to meet deadlines, busy social gatherings, families’ ever increasing activities and appointments. The pace of life doesn’t really offer us pause taking time to consider what serves best right now. Sometimes saying, “I can’t right now” is a huge step towards taking better care of yourself during the winter days, to conserve and manage your energy.
  
  It’s also a time of introspection and creativity so get creative with your calendar and see where you can find space and time to rest and digest, snuggle up and nourish yourself.

  
  Simplify activities or pause to consider how much you have to give. Is it time to say no to something and say yes to yourself? Can you edit or shorten activities or catch ups so you can snuggle up early to welcome the cold evenings? Winter’s introspection provides the invitation to listen and respond with care.
  

  Warmth and Protection
  

  During winter we are advised to protect our body from external wind and cold. Primarily, ensuring the neck and shoulders are adequately covered with a scarf when venturing outside and keeping feet warm is essential to protect and warm the kidney channel and store life-force.
  

  Nourishing Food
  

  As the cold of winter sets in, the Yang Qi in the body moves towards the internal organs and channels to conserve Qi and blood. During winter, our body shifts towards energy conservation and preservation. Pulling out the slow cooker and preparing foods which are warming, easy to digest and nourishing such as meat broths, stocks, soups and stews with seasonable vegetables such as cooked kale, broccoli, cabbage, pumpkins and cauliflower will support energy requirements and immunity.
  

  Movement

  Winter is a time to move mindfully and invite stretch, breath and release through cold muscles, tendons and joints.Consider restorative classes such as Yoga, Qigong, and Slow Pilates. These practices can help you release tension, improve flexibility, and cultivate a sense of inner strength, leaving you feeling revitalised.
  

  Morning walks and movement support us during in winter in so many ways. Not only does this enhance our immune systems but the crisp, cold air and invigorate you senses and energise to provide increased energy reserves and clearer head throughout your day.
  

  The Benefits of a Winter Retreat

  
  A winter retreat can tap into this natural rhythm, offering a multitude of benefits to your whole body, mind and spirit. Winter retreats can provide opportunities to welcome the benefits of:
  

• The power of winter resting time to balance your nervous system

• The beauty of early morning outdoor immersions to take in the benefits of the cool morning air and the majesty of winter’s presence.

• Opportunities to unpack the winter blues and gain wisdom, insight and awareness.

• Slower, easier immersions that offer creativity, curiosity and connection internally and externally

• Silent and mindful space to be with your inner experience with the support of attentive and attuned facilitators and therapists

• More stretching, restorative poses and practices to harness energy

• Denser, richer, seasonal foods to improve energy levels, support your immune system and reduce inflammation.

• Time to journal and allow waking restful space to problem solve, dig deeper and make sense. Having quiet time during your winter retreat can foster a growth of intuition and soulful musings

  
  The opportunity to create a new template for winter awaits as you enter a cooler months retreat. Not only will you be more attuned to your body, thoughts and emotions, you may also begin to savour and integrate the softer, quieter tones of winter into your self care.