1. Health preservation – not just about diet, but the art of maintaining good health.
According to Dr. Nguyen Thanh Hang, Department of Traditional Medicine, Hanoi Medical University, the concept of "health preservation" in Traditional Chinese Medicine is not simply about supplementing with medicine or food, but rather the art of maintaining health, nurturing the body and mind in harmony with the laws of nature. This spirit is clearly mentioned in the Huangdi Neijing (Yellow Emperor's Classic of Internal Medicine) – the theoretical foundation of Eastern Traditional Medicine.
Accordingly, humans should live in harmony with the cycle of "spring birth, summer growth, autumn gathering, winter storage." Spring – the beginning of the year – is the period when all things flourish and yang energy begins to develop. Therefore, the principle of health preservation in spring is to nourish yang energy, regulate emotions, and help the body start gently but sustainably.
2. Regulating sleep – restoring vital energy.
After a long holiday, many people still maintain the habit of sleeping in and waking up late. According to Dr. Nguyen Thanh Hang, prolonged late nights disrupt the circadian rhythm, affecting blood circulation and sleep quality, eventually leading to fatigue and impaired digestive function. Therefore, it is advisable to go to bed before 11 PM; wake up earlier, and breathe in the morning air.
Regular sleep helps blood circulation flow smoothly, keeping the mind clear when starting work at the beginning of the year.
Rice porridge with mung beans has the effect of clearing heat and detoxifying the body.
3. Eat a light, healthy diet to strengthen the spleen and stomach.
After days of consuming a lot of protein, fat, and alcohol, the spleen and stomach can easily become "overloaded." At the beginning of the year, you should:
- Reduce your intake of red meat and fried foods.
- Increase the amount of green vegetables in your soups, making them refreshing and light.
- Eat warm, cooked thoroughly, and easily digestible.
- Avoid eating too much at night...
Some dishes that support spleen health, such as rice porridge, mung bean soup, and pumpkin soup, can be consumed alternately to help the digestive system recover.
Plain rice porridge: Plain rice has a sweet taste, is neutral in nature, and acts on the spleen and stomach meridians. It has the effect of nourishing the body, replenishing qi, strengthening the spleen and harmonizing the stomach, and generating body fluids. The thin consistency of the porridge reduces the burden on the digestive system, making it suitable for people who are tired and have poor appetite.
Instructions: Wash 50–100 g of white rice thoroughly, cook with enough water to make a thin or thick porridge depending on your condition. This can be consumed 1–2 times a day.
Note: People with spleen deficiency should eat warm food and avoid cold food, as this can easily damage the yang energy of the spleen and stomach.
Rice porridge with mung beans: Mung beans have a sweet taste and cooling properties, helping to clear heat, detoxify, and promote diuresis; when combined with white rice, they nourish the body and aid digestion, making them suitable for people with spleen deficiency accompanied by feelings of internal heat, dry mouth, and mild constipation.
Instructions: 50g of white rice; 20-30g of hulled mung beans. Simmer until soft to make porridge, eat warm.
Note: People with weak spleen and stomach (prone to cold stomach, diarrhea, and sensitivity to cold) should limit their consumption of mung beans or use them in small amounts because mung beans have a cooling nature.
Pumpkin soup: Pumpkin is sweet and warm in nature, and it helps nourish the body, strengthen the spleen and stomach, and aid digestion; it is suitable for people with poor appetite, fatigue, and mild weakness.
Preparation method: Use 200-300g of pumpkin to make soup with minced lean meat or a vegan version; you can add a few slices of fresh ginger to enhance its warming effect, especially for those prone to stomach chills.
Note: Avoid cooking with too much oil or fat, as this can cause bloating in people with spleen deficiency.
Doing stretching exercises helps to awaken the body.
4. Regulating emotions – nourishing liver energy
According to the Five Elements theory, spring belongs to the Wood element, corresponding to the Liver. Wood governs growth and development; therefore, spring requires nurturing the balance of liver energy to allow the body to adapt to the natural processes of the universe. Prolonged emotions such as stress, anger, and anxiety will cause stagnation of liver energy, affecting digestion and sleep.
To nourish your vital energy at the beginning of the year, you should spend 20-30 minutes walking outdoors each day; practice deep breathing, light meditation, or other forms of health exercises; and avoid overworking. A relaxed mind helps regulate vital energy, allowing the body to adapt better to the work rhythm.
5. Gentle exercise and plenty of water – awaken your body.
After a long break, suddenly returning to high-intensity exercise can cause fatigue and muscle pain. Therefore, you should prioritize brisk walking, light cycling; doing stretching and joint rotation exercises in the morning; and massaging the neck, shoulders, and lower back to improve blood circulation. Gentle exercise helps the body's vital energy flow without overloading it.
Drinking warm water in the morning helps activate the digestive system; you can also add chamomile tea, mild ginger tea, or artichoke tea in moderation to aid digestion and regulate the body. However, you should not overuse "detox" drinks or practice extreme fasting at the beginning of the year as this can harm the spleen and stomach.
According to Dr. Nguyen Thanh Hang, maintaining good health is not about "drinking whatever is nutritious," but about re-establishing a balanced lifestyle: eating just enough, sleeping on time, exercising appropriately, and maintaining an optimistic spirit.
The beginning of the year is like a plot of land emerging from winter – needing gentle care to sprout healthily. When the yang energy is properly nurtured and the blood circulation is balanced, the foundation of health will be strengthened for the entire year ahead.