There’s a reason you want to curl up, sleep more, and stay cozy this time of year. According to Traditional Chinese Medicine, that instinct isn’t laziness — it’s wisdom. And interestingly, modern science is beginning to validate what TCM practitioners have understood for thousands of years.
Winter Is a Season of Rest
In TCM, winter is the most yin time of year — a season of stillness, reflection, and conservation. Just as nature pulls its energy inward and trees rest their roots, our bodies are asking us to do the same.
This philosophy is rooted in the concept of living in harmony with nature’s cycles. TCM developed through centuries of observing how humans thrive when they align with seasonal rhythms rather than fight against them. In spring, energy rises and we feel motivated to start new projects. Summer is expansive and social. Fall is a time of letting go. And winter? Winter is for going inward.
This is the time to slow down, not push harder. To go to bed earlier, say no to the extra commitment, and prioritize rest without guilt. Fighting against this natural rhythm is when we start to feel depleted, get sick, or burn out right as the new year begins.
From a Western perspective, this makes sense too. Our circadian rhythms are influenced by light exposure, and the shorter days of winter naturally signal our bodies to produce more melatonin and prioritize rest. Before artificial lighting, humans slept significantly more during winter months. Our biology still remembers this, even if our schedules don’t accommodate it.
The Kidney Connection — And What It Means for Your Adrenals
Winter is associated with the Kidney system in TCM — and before you think we’re just talking about the organs that filter your blood, know that the TCM concept of Kidneys goes much deeper. Your Kidney energy (or Kidney Qi) is considered your foundational life force, governing your vitality, longevity, and resilience. It’s often described as your body’s “battery” — the deep reserves you draw from when life demands more than usual.
Here’s where TCM and Western medicine find common ground: the TCM Kidney system maps remarkably well onto what we now understand about the adrenal glands and the HPA (hypothalamic-pituitary-adrenal) axis.
Your adrenal glands, which sit right on top of your kidneys, produce cortisol and adrenaline — the hormones that govern your stress response, energy levels, and ability to cope with demands. When TCM practitioners talk about “Kidney deficiency,” the symptoms they describe — chronic fatigue, feeling wired but tired, low back pain, poor stress tolerance, hormonal imbalances, low libido, and feeling cold all the time — align closely with what Western medicine calls adrenal fatigue or HPA axis dysfunction.
The TCM concept of “Kidney essence” (Jing) also connects to hormonal health more broadly, including thyroid function and reproductive hormones. When your Kidney energy is depleted, you might notice irregular cycles, fertility challenges, premature aging, thinning hair, or feeling like you’ve lost your spark.
When Kidney energy is strong, you feel grounded, steady, and able to handle stress. You have reserves to draw from. When it’s depleted, you’re running on fumes — and every small stressor feels overwhelming.
Winter is the season to nourish and protect this energy — not drain it.
The Water Element and the Emotion of Winter
In TCM’s Five Element theory, winter corresponds to the Water element. Water energy is deep, still, and reflective — think of a quiet lake in winter versus a rushing summer stream. This element governs our ability to go with the flow, to be adaptable, and to access our inner wisdom.
The emotion associated with the Water element is fear. This doesn’t mean winter should be a fearful time, but rather that when our Kidney energy is depleted, we become more susceptible to fear, anxiety, and a sense of insecurity. You might notice you feel more anxious during winter, startle more easily, or have a harder time feeling safe and grounded.
From a Western lens, this connection makes perfect sense. The adrenal glands govern our fight-or-flight response. When they’re overtaxed, we can get stuck in a state of hypervigilance where the nervous system perceives threats everywhere. Nourishing your Kidney energy isn’t just about physical vitality — it directly supports your emotional resilience and sense of calm.
On the flip side, when Water energy is balanced, you feel a deep sense of trust in life. You can adapt to challenges without losing yourself. You have the stillness to reflect and the reserves to act when needed.
Signs Your Kidney Energy Needs Support
How do you know if your Kidney energy is running low? Here are some common signs:
Fatigue that sleep doesn’t fix — that bone-deep exhaustion that makes you feel like you’re dragging through the day no matter how much rest you get.
Low back pain or weakness — the lower back is the “home” of the Kidneys in TCM, and pain or achiness here often signals depletion.
Feeling cold all the time — especially cold hands, feet, and lower back. You might be the person who’s always reaching for a sweater when everyone else is comfortable.
Frequent urination, especially at night — the Kidneys govern water metabolism, and weakness can show up as urinary issues.
Anxiety or fearfulness — feeling easily overwhelmed, a persistent sense of dread, or difficulty feeling safe.
Thinning hair or premature graying — hair health is connected to Kidney essence in TCM.
Low libido or reproductive issues — the Kidneys govern reproductive energy in TCM, closely mirroring the Western understanding of hormonal health.
Weak knees or bones — the Kidneys also govern bone health, which aligns with the Western understanding that hormonal imbalances affect bone density.
Poor memory or concentration — sometimes called “Kidney not nourishing the brain” in TCM, this also connects to the cognitive effects of chronic stress and hormonal depletion.
If several of these resonate with you, winter is the perfect time to focus on rebuilding your reserves.
Simple Ways to Support Your Winter Wellness
Eat warming, nourishing foods. This isn’t the season for cold smoothies, iced drinks, and raw salads. From a TCM perspective, your digestive system has to work harder to process cold foods, using up precious energy in the process. In winter, your body needs that energy for staying warm and maintaining immunity.
Focus on soups, stews, roasted root vegetables, bone broth, and warming spices like ginger, cinnamon, turmeric, and black pepper. Black beans, kidney beans (the name isn’t a coincidence), walnuts, black sesame seeds, and dark leafy greens are all considered Kidney-nourishing foods in TCM. Bone broth is particularly prized for building Kidney essence — and Western nutrition confirms it’s rich in collagen, minerals, and amino acids that support everything from gut health to joint function.
If you eat animal protein, lamb and duck are considered especially warming in TCM. Seafood — particularly shellfish, fish, and seaweed — is also traditionally used to nourish Kidney energy, which aligns with its high mineral content and iodine for thyroid support.
Reduce sugar, caffeine, and alcohol, which all tax your adrenals and deplete your reserves over time. If you rely on coffee to get through the day, that’s often a sign your Kidney energy is already running low.
Stay warm — especially your low back and feet. Your Kidney energy is particularly vulnerable to cold. In TCM, cold is considered a pathogenic factor that can invade the body and cause stagnation, pain, and depletion.
Keep your lower back covered — those cropped sweaters and low-rise pants aren’t doing you any favors in winter. Wear warm socks and slippers, and avoid walking barefoot on cold floors. If you tend to run cold, a heating pad on your lower back can be wonderfully supportive.
There’s also an important acupuncture point on the sole of the foot called Kidney 1 (Yongquan, or “Bubbling Spring”) that’s considered the root of your Kidney energy. Keeping your feet warm protects this point from cold invasion.
Prioritize sleep — and embrace the darkness. Winter’s longer nights are an invitation to rest more, not a problem to overcome with more artificial light and screen time. Try going to bed a little earlier and letting yourself sleep in when you can. This is how your body rebuilds its reserves.
Sleep is when your body does its deepest repair work. Growth hormone is released, tissues are regenerated, and your adrenals get a chance to recover. Chronic sleep deprivation is one of the fastest ways to deplete Kidney energy and burn out your stress response.
Here’s the expanded version:
Winter Wellness Through a TCM Lens
There’s a reason you want to curl up, sleep more, and stay cozy this time of year. According to Traditional Chinese Medicine, that instinct isn’t laziness — it’s wisdom. And interestingly, modern science is beginning to validate what TCM practitioners have understood for thousands of years.
Winter Is a Season of Rest
In TCM, winter is the most yin time of year — a season of stillness, reflection, and conservation. Just as nature pulls its energy inward and trees rest their roots, our bodies are asking us to do the same.
This philosophy is rooted in the concept of living in harmony with nature’s cycles. TCM developed through centuries of observing how humans thrive when they align with seasonal rhythms rather than fight against them. In spring, energy rises and we feel motivated to start new projects. Summer is expansive and social. Fall is a time of letting go. And winter? Winter is for going inward.
This is the time to slow down, not push harder. To go to bed earlier, say no to the extra commitment, and prioritize rest without guilt. Fighting against this natural rhythm is when we start to feel depleted, get sick, or burn out right as the new year begins.
From a Western perspective, this makes sense too. Our circadian rhythms are influenced by light exposure, and the shorter days of winter naturally signal our bodies to produce more melatonin and prioritize rest. Before artificial lighting, humans slept significantly more during winter months. Our biology still remembers this, even if our schedules don’t accommodate it.
The Kidney Connection — And What It Means for Your Adrenals
Winter is associated with the Kidney system in TCM — and before you think we’re just talking about the organs that filter your blood, know that the TCM concept of Kidneys goes much deeper. Your Kidney energy (or Kidney Qi) is considered your foundational life force, governing your vitality, longevity, and resilience. It’s often described as your body’s “battery” — the deep reserves you draw from when life demands more than usual.
Here’s where TCM and Western medicine find common ground: the TCM Kidney system maps remarkably well onto what we now understand about the adrenal glands and the HPA (hypothalamic-pituitary-adrenal) axis.
Your adrenal glands, which sit right on top of your kidneys, produce cortisol and adrenaline — the hormones that govern your stress response, energy levels, and ability to cope with demands. When TCM practitioners talk about “Kidney deficiency,” the symptoms they describe — chronic fatigue, feeling wired but tired, low back pain, poor stress tolerance, hormonal imbalances, low libido, and feeling cold all the time — align closely with what Western medicine calls adrenal fatigue or HPA axis dysfunction.
The TCM concept of “Kidney essence” (Jing) also connects to hormonal health more broadly, including thyroid function and reproductive hormones. When your Kidney energy is depleted, you might notice irregular cycles, fertility challenges, premature aging, thinning hair, or feeling like you’ve lost your spark.
When Kidney energy is strong, you feel grounded, steady, and able to handle stress. You have reserves to draw from. When it’s depleted, you’re running on fumes — and every small stressor feels overwhelming.
Winter is the season to nourish and protect this energy — not drain it.
The Water Element and the Emotion of Winter
In TCM’s Five Element theory, winter corresponds to the Water element. Water energy is deep, still, and reflective — think of a quiet lake in winter versus a rushing summer stream. This element governs our ability to go with the flow, to be adaptable, and to access our inner wisdom.
The emotion associated with the Water element is fear. This doesn’t mean winter should be a fearful time, but rather that when our Kidney energy is depleted, we become more susceptible to fear, anxiety, and a sense of insecurity. You might notice you feel more anxious during winter, startle more easily, or have a harder time feeling safe and grounded.
From a Western lens, this connection makes perfect sense. The adrenal glands govern our fight-or-flight response. When they’re overtaxed, we can get stuck in a state of hypervigilance where the nervous system perceives threats everywhere. Nourishing your Kidney energy isn’t just about physical vitality — it directly supports your emotional resilience and sense of calm.
On the flip side, when Water energy is balanced, you feel a deep sense of trust in life. You can adapt to challenges without losing yourself. You have the stillness to reflect and the reserves to act when needed.
Signs Your Kidney Energy Needs Support
How do you know if your Kidney energy is running low? Here are some common signs:
Fatigue that sleep doesn’t fix — that bone-deep exhaustion that makes you feel like you’re dragging through the day no matter how much rest you get.
Low back pain or weakness — the lower back is the “home” of the Kidneys in TCM, and pain or achiness here often signals depletion.
Feeling cold all the time — especially cold hands, feet, and lower back. You might be the person who’s always reaching for a sweater when everyone else is comfortable.
Frequent urination, especially at night — the Kidneys govern water metabolism, and weakness can show up as urinary issues.
Anxiety or fearfulness — feeling easily overwhelmed, a persistent sense of dread, or difficulty feeling safe.
Thinning hair or premature graying — hair health is connected to Kidney essence in TCM.
Low libido or reproductive issues — the Kidneys govern reproductive energy in TCM, closely mirroring the Western understanding of hormonal health.
Weak knees or bones — the Kidneys also govern bone health, which aligns with the Western understanding that hormonal imbalances affect bone density.
Poor memory or concentration — sometimes called “Kidney not nourishing the brain” in TCM, this also connects to the cognitive effects of chronic stress and hormonal depletion.
If several of these resonate with you, winter is the perfect time to focus on rebuilding your reserves.
Simple Ways to Support Your Winter Wellness
Eat warming, nourishing foods. This isn’t the season for cold smoothies, iced drinks, and raw salads. From a TCM perspective, your digestive system has to work harder to process cold foods, using up precious energy in the process. In winter, your body needs that energy for staying warm and maintaining immunity.
Focus on soups, stews, roasted root vegetables, bone broth, and warming spices like ginger, cinnamon, turmeric, and black pepper. Black beans, kidney beans (the name isn’t a coincidence), walnuts, black sesame seeds, and dark leafy greens are all considered Kidney-nourishing foods in TCM. Bone broth is particularly prized for building Kidney essence — and Western nutrition confirms it’s rich in collagen, minerals, and amino acids that support everything from gut health to joint function.
If you eat animal protein, lamb and duck are considered especially warming in TCM. Seafood — particularly shellfish, fish, and seaweed — is also traditionally used to nourish Kidney energy, which aligns with its high mineral content and iodine for thyroid support.
Reduce sugar, caffeine, and alcohol, which all tax your adrenals and deplete your reserves over time. If you rely on coffee to get through the day, that’s often a sign your Kidney energy is already running low.
Stay warm — especially your low back and feet. Your Kidney energy is particularly vulnerable to cold. In TCM, cold is considered a pathogenic factor that can invade the body and cause stagnation, pain, and depletion.
Keep your lower back covered — those cropped sweaters and low-rise pants aren’t doing you any favors in winter. Wear warm socks and slippers, and avoid walking barefoot on cold floors. If you tend to run cold, a heating pad on your lower back can be wonderfully supportive.
There’s also an important acupuncture point on the sole of the foot called Kidney 1 (Yongquan, or “Bubbling Spring”) that’s considered the root of your Kidney energy. Keeping your feet warm protects this point from cold invasion.
Prioritize sleep — and embrace the darkness. Winter’s longer nights are an invitation to rest more, not a problem to overcome with more artificial light and screen time. Try going to bed a little earlier and letting yourself sleep in when you can. This is how your body rebuilds its reserves.
Sleep is when your body does its deepest repair work. Growth hormone is released, tissues are regenerated, and your adrenals get a chance to recover. Chronic sleep deprivation is one of the fastest ways to deplete Kidney energy and burn out your stress response.
If you struggle with sleep, consider that bright lights and screens in the evening suppress melatonin production. Dimming lights after sunset and reducing screen exposure can help your body remember what winter naturally asks of it: rest.
Move gently. Swap intense, sweat-drenching workouts for gentler movement like walking, yoga, qi gong, or tai chi. In TCM, excessive sweating in winter is thought to deplete your protective energy and leave you vulnerable to illness.
This doesn’t mean you can’t exercise — movement is important year-round. But winter is about conservation, not expenditure. Save the high-intensity training for spring and summer when your energy is naturally rising and more outward-focused. Winter movement should leave you feeling energized, not depleted.
From a Western perspective, intense exercise elevates cortisol. If your adrenals are already taxed, adding more high-cortisol activities can dig you deeper into depletion. Gentle movement, on the other hand, supports parasympathetic (rest-and-digest) nervous system activity and aids recovery.
Reduce stress where you can. Easier said than done during the holidays, but chronic stress is one of the fastest ways to deplete Kidney energy. Every time your stress response fires, you’re making a withdrawal from your reserves. Over time, without adequate rest and replenishment, you end up overdrawn.
Even small boundaries make a difference. Skip one gathering that feels obligatory rather than joyful. Take 10 minutes alone when you need it. Let some things be good enough rather than perfect. Protect your energy like the precious resource it is.
Stress reduction practices like meditation, breathwork, and time in nature directly support both your Kidney energy and your HPA axis. They shift your nervous system out of fight-or-flight and into a state where healing and replenishment can happen.
Stay hydrated, but don’t overdo cold water. The Kidneys govern water metabolism, and proper hydration is essential. However, in TCM, drinking excessive amounts of cold or iced water — especially in winter — can dampen your digestive fire and tax your system. Room temperature or warm water, and warming herbal teas like ginger, cinnamon, or chai, are better choices this season.
How Acupuncture Supports You This Season
Acupuncture is one of the most effective ways to restore balance and support your body’s natural rhythms. It works by influencing the nervous system, reducing inflammation, and promoting the body’s innate healing response.
During winter, acupuncture treatments can be tailored to nourish your Kidney energy, calm an overactive stress response, boost immunity, improve sleep quality, and help you feel grounded and resilient. Specific acupuncture points along the Kidney and Bladder meridians are used to tonify your reserves and address the particular ways depletion is showing up for you.
From a Western perspective, acupuncture has been shown to regulate cortisol levels, activate the parasympathetic nervous system, and reduce markers of inflammation. It helps shift your body out of chronic stress mode and into a state where rest, repair, and recovery can happen. Many people notice they sleep better, feel calmer, and have more steady energy after regular treatments.
If you’re feeling run down, stressed, anxious, or just not quite yourself, your body might be asking for support. Winter is the season to listen — to slow down, nourish your reserves, and give yourself the care you need to emerge into spring feeling restored.
Ready to feel more balanced this winter?
