Winter Wellness: How to nourish your body, mind, and garden through the colder months

From SAGE member Nicole Mensinga, Healing Hands Acupuncture, Moruya

Happy Winter Solstice! 

As the longest night of the year is behind us, we begin a quiet return toward light and warmth. While the world outside may seem still, winter is a deeply restorative season - inviting us to slow down, reflect, and gently prepare for the year ahead.

In Traditional Chinese Medicine (TCM), winter corresponds to the Kidney system, which governs our core energy, vitality, and longevity. It’s a time to turn inward, conserve strength, and focus on nourishing both the body and the soil - literally and metaphorically.

Here’s how you can support your body, mind, and garden this winter season:

1. Keep warm and cosy

Winter cold can deplete your reserves, so keeping warm is more than just comfort - it’s protective.

• Dress in layers, making sure your lower back (kidney area), head, and feet are well-covered.
• Avoid drafts and strong winds, which can drain energy and cause imbalance.

2. Eat warming, seasonal foods

Eating with the season supports digestion, immunity, and overall wellness.

• Choose warming, grounding foods like lamb, beef, chicken, bone broth, black beans, walnuts, ginger, garlic, and cinnamon.
• Incorporate root vegetables such as carrots, sweet potatoes, turnips, parsnips, and beetroot.
• Add whole grains like oats, barley, and brown rice to your meals.
• Avoid cold/raw foods including salads, smoothies, and iced drinks, which can chill your digestive fire.

3. Grow a winter garden (yes, even now!)

Winter gardening is all about hardy plants and slow growth. Whether in-ground, in pots, or under cover, here are some great winter garden ideas:

What to Plant in Winter:

• Leafy greens like kale, spinach, silverbeet (chard), and mizuna
• Brassicas such as broccoli, cauliflower, cabbage, and brussel sprouts
• Garlic 
• Onions, shallots, and leeks – slow growers that thrive in winter
• Broad beans – great for enriching soil and delicious come spring

Tips for Winter Gardening:

• Use mulch to insulate roots and retain moisture.
• Protect tender plants with frost cloth or mini greenhouses if you're in a colder region.
• Grow in containers or raised beds for better drainage and warmth.

4. Follow the rhythm of the season

Let nature guide your energy and rest cycles.

• Sleep earlier and wake a bit later if possible - honour the longer nights.
• Reduce unnecessary activity and focus on rest, reading, reflection, and restorative hobbies.

5. Prioritise calm and gentle movement

This is a time for mindfulness and inward focus.

• Try practices like meditation, slow yoga, Tai Chi/Qi Gong, or quiet walking.
• Avoid emotional stress where possible - stress is known to weaken the Kidney Qi.

6. Sip warming teas 

Hot drinks can help boost internal warmth and support digestion.

• Try ginger tea, cinnamon tea, or a blend of goji berries and red dates.
• Add a touch of honey, lemon, or turmeric for added immune support.

7. Use salt sparingly but wisely

In TCM, the salty taste nourishes the Kidneys - but too much can be harmful.

• Use good quality salts - sea salt or Himalayan salt in moderation.
• Avoid overly processed, salty snacks.

8. Protect and nourish your kidney energy

Winter is the season of the Kidneys - your body's battery pack.

• Avoid overexertion, both physically and sexually.
• Choose gentle forms of exercise that build energy rather than deplete it.

9. Embrace winter self care

Support your mind and immune system with therapies that align with the season.

• Consider acupuncture, herbal medicine, massage, or even infrared saunas to support circulation and balance.

In Summary

Winter isn’t just a season to endure - it’s a sacred pause. A chance to nourish yourself from the inside out, tend to your garden (even in the cold), and prepare for the rebirth of spring. By aligning with the natural rhythms of the season—resting more, eating warm, seasonal foods, and embracing stillness - you’ll emerge stronger, brighter, and more vibrant when the sun returns.

Stay warm, stay grounded, and remember: slow growth is still growth

Read more from Nicolle at Healing Hands Acupuncture Moruya