Meteorologists have predicted that this winter may be the coldest the world has experienced in a millennium. Therefore be prepared for a particularly harsh next few months in Beijing. The days following New Year could include cold fronts, dramatic temperature drops and heavy snowfall.

What you have here, then, is a friendly reminder to take preventive care seriously to preserve your health and a guide to see you through the cold season.

Common Conditions

During winter, three types of illnesses tend to prevail: respiratory conditions (including the flu and colds); arterial conditions (heart attacks, heart disease, strokes and brain hemorrhaging); and muscle or joint conditions (arthritis).

Popular belief holds that sudden shifts in temperature wreak havoc on the body's internal regulatory systems, especially for the elderly, children and people with weaker constitutions. Consequently, wellness in winter should focus on increasing the body's ability to self-regulate and adapt.

Wellness Guidelines

Traditional Chinese Medicine (TCM) emphasizes seasonal wellness. For winter wellness, TCM wisdom mentions "fortifying the kidney to battle the cold" as a way to cover a lot of bases: gain strength, preserve health, provide nourishment and prevent illness.

In truth, there's a lot of merit to taking care of your kidneys. You'll not only help to stay healthy and boost your immunity, you'll also put a spring in your step, improve your ability to endure the cold and prepare for springtime ailments.

Wellness Methods

Pack in those nutrients

Many Chinese people know that it is important to eat highly nutritious foods during winter. The Chinese word for these foods is bu (补), which means "to replenish." The idea is that these products make up for what the body lacks.

"Replenishing" products can be divided into two categories: "replenishing" foods and "replenishing" medicines. For winter, the best "replenishing" foods include pork, venison, black chicken, sea cucumber, sea urchin and other protein-rich meats, beans and nuts. "Replenishing" medicines should be recommended by an experienced TCM doctor according to each person's physical condition.

Cautionary note: "Replenishing" medicines should never be taken when you have a cold.

Stay warm

During winter, it's important to stay warm, especially when you move quickly from one temperature to another, such as from the warmth of your car to the cold outdoors. When you work up a sweat, don't immerse yourself suddenly into a cold environment; your body will lose heat too quickly and hinder your ability to self-regulate (this is especially important for people who are older or have high blood pressure).

For preventing colds, it's extremely important to keep your extremities warm, namely your head and your feet. Your stomach area should be kept warm as well.

Children and women whose extremities get cold easily or who have weak bladders should consider controlling the temperature of the foods they eat. Putting too many cold foods into your body could make it more vulnerable.

Exercise

You've heard this before, but getting adequate exercise is so important for building up your body to endure the winter cold. If you don't normally exercise, feel free to exercise according to your abilities. Don't do intense exercise early in the morning or late at night to avoid sweating when temperatures are at their lowest.

For older people, aerobic exercise is a must, but only do enough to increase your heart rate. Intense physical activity is not necessary. Make sure that rooms have good ventilation if you're staying indoors.

Hygiene

Don't forget to wash your hands and keep your nostrils clean. These are the two best winter habits to stop you from catching a cold.

Luke Cheng, MD

Traditional Chinese Medicine Doctor, Beijing United Family Hospital and Clinics (BJU)

Dr Cheng has more than 20 years clinical experience in the field of Traditional Chinese Medicine (TCM), including two years abroad as the attending physician at the Chinese Medical Center of Solaibihait Rehabilitation Hospital, Kuwait. A native Chinese, he completed both a bachelor's and master's degree at the Changchun University of Chinese Medicine and worked at the hospital affiliated with the university, specializing in Neurology. He then went on to receive a medical degree and training in the Neurology Department at the Dongzhimen Hospital, which is affiliated with the Beijing University of Chinese Medicine. The rest of his clinical experience was in different hospitals and clinics in Beijing, including Yisheng Tang Chinese Medical Clinic and his own private practice clinic.

Dr Cheng joined BJU in September 2010. He brings to the BJU community his in-depth knowledge of TCM and its connection to Western medicine. He is especially interested in how TCM affects neurological systems and diseases.