Winter is a time of introspection and stillness, deeply connected to the Water element in the Theory of the Five Transformations (as covered in the Living by the Seasons blog. It represents a period of rest, introspection, and conservation, mirroring the quiet and still nature of wintertime. Water, a symbol of depth and adaptability, encourages stillness and preparation for the renewal of spring.
Physical Health
- Rest and Recharge: Winter is nature’s time for slowing down, making it the ideal time to conserve physical energy. Embrace rest, avoid overexertion, and prioritise quality sleep.
- Warming Foods: Support your organs, specifically the kidney, with warm, nourishing soups and stews, and foods like black beans, walnuts, and bone broths.
- Hydration: Staying hydrated is essential during winter, but opt for warm or room-temperature beverages to avoid straining your kidneys.
To strengthen the Water element, and support the kidneys and bladder, you can focus on foods that nourish, warm, and vitalise the body. The Water element thrives on nutrient-dense, salty, and black-coloured foods. Consider incorporating these beneficial options into your diet.
Foods for Strengthening the Water Element
1. Salty Flavoured Foods
In moderation, salty foods can support the Water element and promote healthy kidney function.
- Seaweed: Nori, kelp, dulse, wakame (rich in minerals like iodine and iron).
- Miso: Fermented soybean paste, warming and balancing.
- Soy Sauce or Tamari: Use sparingly as a flavour enhancer.
- Himalayan or Sea Salt: Opt for natural, mineral-rich salts instead of refined table salt.
2. Black and Dark-Coloured Foods
In Traditional Chinese Medicine (TCM), black foods are especially beneficial for the Water element.
- Black Beans, Adzuki Beans, Red Beans: High in protein and nutrients, excellent for kidney health.
- Black Sesame Seeds: Rich in minerals, supports kidney and hair health.
- Black Rice: A nutrient-dense grain with antioxidants.
3. Kidney-Nourishing Foods
These foods replenish the kidney's yin and boost overall vitality:
- Bone Broths: Rich in collagen and minerals that nourish the kidneys and support the body's essence.
- Walnuts: Associated with brain and kidney health in TCM.
- Chestnuts: Warming and grounding; they benefit kidney and spleen functions.
- Chestnuts: Warming and grounding; they benefit kidney and spleen functions.
- Dark Leafy Greens: Kale, spinach, and chard provide essential nutrients.
4. Warming Foods and Spices
Winter is a yin season, so warming yang foods help balance the organs associated with the Water element.
- Ginger: Warming and improves circulation in the body.
- Cinnamon: Warms the kidneys and promotes vitality.
- Cloves: Strengthens the kidneys and supports warmth.
- Black Pepper: Enhances digestion and warms the body.
5. Seafood
Fish and seafood align with the Water element and are excellent sources of protein and omega-3 fatty acids:
- Oysters: High in zinc, support kidney and reproductive health.
- Salmon and mackerel: Nutrient-rich fatty fish that deeply nourish the body.
- Shrimp and prawns: Warming foods that provide yang energy to support kidney health.
6. Grains and Legumes
Whole grains and legumes provide steady energy and nourishment:
- Barley: Cooling and hydrating but supportive when paired with warming spices.
- Lentils: Provide a plant-based protein and support the kidney.
If you would like to try some recipes specifically for the winter months, it is worth looking at these cookbooks:
- Macrobiotics for All Seasons by Marlene Watson-Tara, Chapter 10: Hale and Hearty in Winter
- Riverford Autumn and Winter cooking with a veg box by Guy Watson, November to March
- The Changing Seasons Macrobiotic Cookbook by Wendy Esko, Chapter 5: Winter Cooking
Embrace the winter season by warming yourself with a nourishing diet, whether that includes a few or all of the suggested foods to support your body in the colder months. Most importantly, prioritise the health of your kidneys during this time; keep them warm, supported, and well-cared for. If you have any questions or would like more recipe recommendations, we would love to hear from you.
By Hana Starace, Certified Shiatsu & Nutritional Practitioner