As we bid farewell to winter and welcome the rejuvenating energies of spring, it’s an opportune time to harmonize with the season’s transformative qualities through traditional Chinese medicine (TCM) wellness practices. it’s essential to prioritize the health of our liver, according to TCM principles. The liver plays a central role in detoxification and overall well-being, making it crucial to support its function during this transformative season. By incorporating specific practices to nourish and protect the liver, we can optimize our health and vitality in alignment with the spring’s energetic shifts.
Spring is associated with the Wood element in TCM, symbolizing growth, renewal, and regeneration. Aligning our lifestyles with the principles of TCM during this season can enhance our vitality, balance our energies, and promote overall well-being.
Overall Spring Wellness Practices
Balance and Harmonize: According to TCM, spring is the time to nourish the Liver and Gallbladder meridians, which govern the smooth flow of Qi (vital energy) throughout the body. Emphasize practices that support Liver Qi flow, such as acupuncture, herbal remedies, moxibustion, and qigong exercises.
Detoxify and Cleanse: Spring is considered an ideal time for detoxification and cleansing rituals to rid the body of accumulated toxins from winter. Incorporate foods and herbs with detoxifying properties, such as dandelion greens, green tea, and bitter melon, into your diet.
Liver-Qi Regulation: The Liver meridian governs the smooth flow of Qi (vital energy) throughout the body. When Liver Qi becomes stagnant, it can lead to various health imbalances, including digestive issues, emotional disturbances, and hormonal imbalances. Nourishing the liver helps maintain the free flow of Qi, supporting optimal health and vitality.
Adjustment of Daily Routine
Early Rising: Align your routine with the natural rhythm of spring by rising early with the sun. Early mornings are conducive to revitalizing practices like gentle stretching, meditation, or outdoor walks to invigorate the body and mind.
Balanced Diet: Emphasize fresh, seasonal foods in your diet, including leafy greens, sprouts, and sour flavors, which correspond to the Liver and Gallbladder meridians. Minimize heavy, greasy foods and opt for lighter, easily digestible meals.
Hydration: Proper hydration is essential for liver detoxification. Drink an adequate amount of water throughout the day to support the elimination of toxins and waste products from the body. Herbal teas like dandelion root or green tea can further support liver health and detoxification.
Adjusting Activities for Spring Wellness
Outdoor Exercise: Take advantage of the increasing daylight and warmer temperatures to engage in outdoor activities like walking, jogging, or cycling. Spending time in nature can uplift the spirits, promote circulation, and reduce stress.
Engage in regular physical activity to promote circulation, reduce stagnation, and support liver health. Choose activities that you enjoy and aim for at least 30 minutes of moderate exercise most days of the week.
Get More Sunlight: In spring, the bask in the sun more can not only warm the body Yang Qi, dispel the cold, but also help hair, sleep, strong bones and other benefits. Of course, remind you that to choose the right time (9–11am) and bask the right place, so as to get the best effect of the sun.
The key areas for sunbathing in the spring include: Baihui (GV-20, or top of heard), back, and legs.
Gardening: Cultivate a connection with nature by tending to a garden or spending time in green spaces. Gardening is not only a good physical activity but also a therapeutic practice that fosters mindfulness and promotes grounding (if you can do it outdoor).
Stress Management: Stress can adversely affect liver health by disrupting the smooth flow of Qi. Incorporate stress-reducing practices such as meditation, deep breathing exercises, mindfulness or gentle movement practices like yoga, qigong or tai chi to promote relaxation and emotional well-being. Most importantly, cultivating a mindset to reduce desire and let go…
Emotional Adjustment for Spring Wellness
As the Yellow Emperor’s Internal Classic said, “All diseases are born with qi.” Accordingly, to maintain the function of liver the most important is the happy mood. At the same time, wellness or health also requires emotional stability, not too high or low mood.
If you do not pay attention to emotional adjustment, liver qi depression will give birth to many diseases. For example, if too impulsive, liver qi is too flourishing and the blood quantity that divides to cerebrate increases abruptly and easy burst cerebral hemorrhage, apoplexy; Or too much of sadness will make liver qi very low, the blood volume that divides to the brain decreases suddenly lead to faint or collapse. If the mood or emotion is blocked, the liver Yang is hyperactive, leading to high blood pressure, cardio-cerebrovascular disease and stroke. People with schizophrenia, or with depression tend to relapse in the spring.
Therefore, spring should comply with the natural law of rising Yang qi, make liver qi smooth. TCM believes that the liver is wood, and spring rising Yang qi echoes. Therefore, emotional nourishing liver is the primary way of health preservation in spring. Keep the mood happy, seven emotional appeal up to, contribute to liver catharsis.
Spring is the first of the four seasons, the beginning of the renewal of everything. “Yellow Emperor neijing” has a saying that people should adapt to the changes in nature, sleep late and get up early, go out for a walk, stretch their limbs leisurely and complacently, and make their spiritual activities full of hope in nature.
Nutrition Adjustment for Spring Wellness
Add sweet and reduce acid in diet – The diet in spring nourishing-liver should follow the principle by “Yellow Emperor Internal Classic” the “spring and summer nourishing Yang”, appropriately eat more warm Yang food (cold, fever and other flu characterization is not applicable).
Purposefully choose some herbs and foods that can nourish and soothe the liver and regulate Yang qi. Herbs, such as medlar, turmeric, salvia miltiorrhiza, yuanhu, etc. can be used. Other food can choose hot divergence of jujube, black beans, onions, coriander, peanuts, E-jiao flexible formula selection. Sun Simiao, a doctor in the Tang Dynasty, said: “In spring, it is advisable to save acid and increase sweetness to keep temper.”
Spring Cleansing Foods: Include seasonal foods known for their detoxifying properties, such as leafy greens (e.g., spinach, kale), cruciferous vegetables (e.g., broccoli, cabbage), and herbs like cilantro and parsley.
Spring Yang Foods：Daoism tradition is eating around foods with more Yang qi; Spring is the season for sprout and development, so we should eat more sprouts in spring, such as vegetable sprouts, bean sprout, tree sprouts, etc.
Liver-Friendly Diet: Emphasize foods that nourish and support liver health. Include plenty of leafy greens, such as kale, spinach, and dandelion greens, which are rich in chlorophyll and antioxidants. Incorporate sour foods like lemon, vinegar, and fermented foods to stimulate liver function and aid digestion.
Moderation and Balance: Practice moderation in your diet and avoid excessive consumption of rich, heavy foods, and stimulants. Opt for lighter cooking methods such as steaming, sautéing, or stir-frying with minimal oil.
Mindful Eating: Practice mindful eating habits to support liver function. Avoid overeating and consuming heavy, greasy foods, which can burden the liver and impair its detoxification processes. Chew your food thoroughly and savor each bite to aid digestion and assimilation of nutrients.
Mind-Body Exercises for Spring Wellness
Qigong and Tai Chi: Incorporate mind-body exercises like qigong and tai chi into your daily routine to promote harmony, balance, and flexibility. Many Qigong exercises are designed to cleanse the liver and channel the liver qi, these are especially effective to practice in the spring. for These gentle movements help circulate Qi and cultivate a sense of calm and centeredness.
During April of 2024 our weekly qigong for health class (meeting every Sunday from 9am to 10:30am EST at Zoom platform) will focus on the Wellness practice in the spring with Liver-nourishing and cleanse Qigong. You are welcome to join us for a fresh and recharge session at any time as we offer free trial for new students.
Mindfulness Meditation: Dedicate time each day to mindfulness meditation to quiet the mind, reduce stress, and enhance mental clarity. Focus on deep breathing and grounding techniques to anchor yourself in the present moment.
Moxibustion in the Spring
Warmth and Vitality: Moxibustion, a TCM therapy that involves burning dried mugwort near acupuncture points, is particularly beneficial during the spring season. It helps invigorate the body’s Yang energy, dispel cold and dampness, and promote better circulations.
Self-Care Ritual: Incorporate moxibustion into your self-care routine by applying gentle heat to acupoints associated with the Liver and Gallbladder meridians. This can help alleviate stiffness, boost immunity, and enhance overall vitality.
Here are some major acupoints commonly used in moxibustion during the spring season:
LV3 (Taichong): Located on the dorsum of the foot, in the depression anterior to the junction of the first and second metatarsal bones. Moxibustion on this point can help regulate Liver Qi, promote the smooth flow of Qi and blood, and alleviate symptoms of stress and frustration.
GB34 (Yanglingquan): Found on the lateral side of the lower leg, in the depression anterior and inferior to the head of the fibula. Moxibustion on this point can strengthen the Liver and Gallbladder meridians, relieve stagnation, and promote the free flow of Qi and blood.
BL18 (Ganshu): Located on the lower back, at the level of the lower border of the spinous process of the ninth thoracic vertebra. Moxibustion on this point can tonify Liver Qi, nourish Liver Blood, and support overall liver function.
PC6 (Neiguan): Found on the palmar side of the forearm, between the tendons of the palmaris longus and flexor carpi radialis muscles, approximately 2 cun above the wrist crease. Moxibustion on this point can regulate the Liver and Stomach meridians, promote digestion, and alleviate emotional imbalances.
SP6 (Sanyinjiao): Located on the medial side of the lower leg, 3 cun above the tip of the medial malleolus, in the depression posterior to the medial border of the tibia. Moxibustion on this point can nourish Liver Blood, regulate menstruation, and promote overall balance and harmony.
ST36 (Zusanli): Found on the anterior aspect of the lower leg, approximately 3 cun below the lower border of the patella, one finger’s breadth lateral to the anterior crest of the tibia. Moxibustion on this point can tonify Qi and Blood, strengthen the Spleen and Stomach, and enhance overall vitality and immunity.
These acupoints are selected based on their ability to harmonize with the energetic qualities of the spring season, support liver health, and promote overall well-being. However, it’s essential to consult with a qualified acupuncturist or TCM practitioner before beginning any moxibustion practice to ensure safety and effectiveness.
Precaution in Spring Wellness Practice
- Avoid taking off clothes too soon in spring
- Anyway, don’t wear your light shoes too early
- Exercise should not be done on foggy days
- Avoid getting irritated (fired-up) without measures
- Spring causes spread and growth, which is characterized by dryness and irritation, with many suffering from “tension” symptoms such as dry mouth and dry stools. TCM divides “fired-up” into solid fire and valid fire, according to the difference in “fire” to put out the fire.
- Avoid eating too much fun, either sour or spicy
- Avoid locking doors and windows (keep fresh air inside)
Conclusion: By embracing the wellness principles of traditional Chinese medicine, we can optimize our well-being and vitality during the spring season. Through a balanced daily routine, mindful activities, nourishing nutrition, and therapeutic practices like moxibustion, we can cultivate harmony within ourselves and align with the transformative energies of spring. Let this season be a time of renewal, growth, and flourishing health.
By prioritizing liver health and incorporating these practices into your daily routine, you can support your body’s natural detoxification processes, promote overall well-being, and thrive during the spring season. Remember that small, consistent actions can lead to significant improvements in your health and vitality.
