The ancient Chinese believed that human beings should live in harmony with the natural cycles of their environment. The cold and darkness of winter call us to slow down. This is the time of year to reflect on our health, replenish our energy and conserve our strength. Winter represents the most Yin (female) aspect in Chinese medicine. I have been feeling the need to be still and reflective and nurture myself.

In Chinese medicine, winter is associated with the kidneys and interestingly so is menopause, especially a weakening of Kidney Yin energy, if there is Kidney weakness then there is increased susceptibility to external and internal illnesses.

The most common cause of weakening the energy exchange of the kidneys is the strong demands on our bodies by our modern world. Both mental and physical overexertion and stress often lead first to kidney weakness.

Too much work under time pressure, a hasty, unbalanced and insufficient diet, and not enough time for rest and relaxation can weaken kidney energy within weeks or months. If such constant exhaustion is not balanced or taken care of, serious disorders can develop in the course of a few years. Other negative factors are emotional factors such as fear. All these sound all too familiar to me of how I was living through my perimenopause years and how my clients often describe their lives.

Each season is associated with particular foods that help to nurture the Qi. The Chinese widely believe that we are what we eat, and most dietary guidelines follow nature. According to TCM philosophies, if we consume seasonal foods that are similar in nature to the external environment, we remain in harmony with the environment, adapt better to changes in season and stay healthy.

Winter and menopause it is key to nourishing our Yin energies, so your diet needs to be tailored in order to support the kidneys—which in TCM, are the root of all of our energies. Unsurprisingly, foods should always be cooked and warm (see ya later, morning smoothies).

Foods to incorporate:

Spices, spices, spices! Warming ones like cardamom, cinnamon and ginger will help to stimulate digestion
Black beans, kidney beans and lentils reinforce kidney energy
Ginger tea will nourish the body and soul
Potatoes, pumpkin, Brussels sprouts, beets, parsnips and turnips are great for roasting or including in slow-cooked soups and stews
Dark leafy greens like kale, spinach and other collard greens
Nuts including walnuts and chestnuts
For meat eaters bone broths, lamb and chicken
A small amount of unrefined sea salt added to home-cooked foods is also helpful since the taste associated with the Kidney organ is “salty.”

So look after yourself this winter and stay warm (neck and feet particularly).

If you are wanting to find out how I can help you, an initial consultation will determine your own personal treatment plan and set you on a path back to health, please get in touch.

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News from the Podcast and more…..

This week on Thriving Thru Menopause I was joined by Shazzy Tharby for a long-awaited conversation on neurodiversity and its impact on perimenopause. It was a beautiful conversation with Shazzy who is both a therapist, neurodivergent and in perimenopause. So many important tips and messages. You can hear the full episode here

Stay tuned for next week when I am joined by Ana Gonzalez Herrera founder of Hormone University and Glow Botanica for a conversation on endometriosis and early menopause. Do also check out my IG live this week with Ana where we go deep into sleep, menopause and what we can do about it.

I was a guest on The Heal Thrive Dream podcast where I shared my own childhood trauma which set in motion my anxiety at the age of 8, while this resulted in a very driven energy it eventually came apart at the seams in perimenopause. Women who have experienced trauma (physical, emotional, or sexual abuse, financial instability) are more likely to have worse menopausal symptoms than women who haven't.
Research published in 2022 showed that although the exact mechanism is unclear. One theory is that exposure to toxic stress (stress that doesn’t let up or resolve) affects brain architecture. “We think about menopause as a hormonal circumstance, but where do hormones come from? The brain. We know that adverse childhood experiences can affect physical and mental health, but especially that neurological and mental health seem most strongly affected . This is an area that requires more research given that women are more likely to experience chronic stress and trauma-inducing events in their lives than men.
These are women who are helping women thrive through menopause according to Forbes. Delighted to see dietician Esther Blum recognised here. Her podcast conversation with me has been the most popular of season 4. If you missed it here is the link. Esther really is gorgeous.

Editor’s note

I am feeling the urge to connect with nature and enjoy the short winter sunshine.

Clarissa x

Heart of Menopause

Winter Tips for Nurturing Your Energies