Winter TCM Tonic Foods: Traditional Warming Recipes

Last updated: April 2026

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Quick Answer

Traditional Chinese Medicine (TCM) emphasizes balancing the body's energy with seasonal foods, with spring focusing on liver health.
The 2022 Chinese Resident Dietary Guidelines recommend consuming 300-500 milliliters of milk daily for adequate calcium intake Chinese Resident Dietary Guidelines 2022.
Traditional Chinese Medicine states that from 11 PM to 3 AM, energy flows through the liver and gallbladder meridians, highlighting the importance of sleep for liver health.
Consuming 100 grams of fresh bell peppers can meet 130% of an average adult's daily Vitamin C needs.

Traditional Chinese Medicine (TCM) outlines distinct dietary and lifestyle approaches for each season to maintain the body's balance and support organ health. While the provided research focuses primarily on spring and summer health, these principles offer a framework for understanding seasonal nutrition. For example, spring is considered a flourishing period for human Qi and blood circulation, making liver care particularly important during this time Thriving in Spring: A Comprehensive Guide to Five-Organ Care. The "Yellow Emperor's Classic of Internal Medicine" states, "The three months of spring are called the time of unfolding. Heaven and earth are born together, and all things flourish," emphasizing the need to align human activities with nature's vibrant energy. This often involves adjusting diet to support specific organs, limiting certain food types, ensuring adequate sleep, managing emotions, and engaging in appropriate physical activity.

What is the TCM approach to seasonal eating?

The TCM approach to seasonal eating is rooted in the belief that aligning one's diet with the natural rhythms of the seasons is crucial for maintaining health and preventing illness. Each season is associated with specific elements, organs, and energies, and dietary recommendations are tailored to support these connections. This holistic perspective emphasizes consuming seasonal foods that help balance the body's internal environment with the external climatic changes. The goal is to harmonize the body's Qi (vital energy), blood, and fluids, thereby promoting overall well-being and strengthening the body's natural defenses. This includes adjusting food choices to either clear heat, remove dampness, nourish Yin, or warm Yang, depending on the season and individual constitution.

Seasonal Principles and Organ Support

Traditional Chinese Medicine views seasonal eating as crucial for balancing the body's energy and supporting organ health. Spring, for instance, is associated with the wood element, and within the human body, the liver is also linked to wood. This makes liver care particularly important during this season The Yellow Emperor's Classic of Internal Medicine on Spring Health. The rising Yang energy of spring means that the liver Qi is robust and ascendant, requiring careful nurturing to adapt to the vibrant changes in nature. Therefore, dietary and lifestyle adjustments during spring aim to support the liver's physiological functions and prevent imbalances.

The Principle of "Increasing Sweetness and Reducing Sourness"

For spring, the principle of "increasing sweetness and reducing sourness" is recommended. This guideline, mentioned in "Qian Jin Yao Fang" (Prescriptions Worth a Thousand Gold), aims to nourish the spleen Qi and curb excessive liver energy. It is important to understand that "sour" and "sweet" here refer to their energetic properties in TCM, not just the literal taste. "Sour" foods are those with astringent or consolidating effects, such as pomegranates or raspberries. "Sweet" foods are those that provide tonifying, spleen-strengthening, or harmonizing effects. These include items like yam, lentils, walnuts, and other grains. Thus, spring diets should focus on foods that invigorate the spleen and replenish Qi, such as red dates, yam, lentils, lean meat, fish, honey, ginger, barley, and wheat, combined with fresh vegetables to soothe the liver and regulate Qi. This balanced approach helps prevent the liver from over-restricting the spleen, which can lead to digestive issues like bloating or irregular bowel movements.

Balancing Qi and Preventing Imbalances

In spring, the liver's Qi is naturally vigorous and tends to rise, which can lead to symptoms like headaches, red eyes, bitter taste in the mouth, and irritability if it becomes excessive. To manage this, TCM suggests maintaining a cheerful mood, avoiding anger, consuming light foods, reducing spicy and stimulating foods, drinking plenty of water, and engaging in moderate exercise to promote the smooth flow of Qi and blood. The strong winds of spring can also weaken lung Qi, increasing susceptibility to respiratory infections like coughs, sore throats, and nasal congestion. To counteract this, it is important to stay warm, avoid exposure to wind, and eat foods rich in Vitamin C and those that moisten the lungs and stop coughs, such as pears, lily bulbs, and honey. These seasonal adjustments are crucial for preventing common spring ailments and maintaining overall health.

How do specific foods support organ health in TCM?

Specific foods in Traditional Chinese Medicine are chosen based on their energetic properties and their affinity for particular organs, helping to support health and prevent imbalances throughout the seasons. The concept extends beyond basic nutrition, focusing on how foods interact with the body's Qi, Yin, and Yang. Each food is categorized by its taste (sweet, sour, bitter, pungent, salty) and temperature (hot, warm, neutral, cool, cold), which dictates its therapeutic effects. For instance, warming foods might be used to dispel cold, while cooling foods clear heat. This precise understanding allows for targeted dietary interventions to nourish specific organs, harmonize bodily functions, and adapt to environmental changes.

Nourishing the Liver and Spleen

Green, seasonal foods like chives, spinach, bean sprouts, and spring shoots are highly recommended in spring. These foods help replenish Yang energy and better support the liver's upward-rising Qi. The liver, being particularly active in spring, benefits from these vibrant greens, which assist in its natural detoxification and regulatory functions. Additionally, sweet foods play a crucial role in strengthening the spleen and stomach, which are considered the "foundation of acquired constitution" in TCM, responsible for generating Qi and blood. Foods like red dates, yam, and honey are excellent choices for their ability to invigorate the spleen and replenish both Qi and blood. In spring, the liver can over-control the spleen, so strengthening the spleen with sweet foods helps maintain digestive harmony and prevent symptoms such as abdominal distension, indigestion, and irregular bowel movements.

Clearing Heat and Calming the Heart

Bitter foods, such as bitter melon and bitter greens (kǔ jú), are incorporated into the diet to clear heat and balance heart fire. These foods help to detoxify the body and moderate the heart's activity, which can become overactive as temperatures rise. During spring, as temperatures increase, heart Qi can become exuberant, potentially leading to symptoms like palpitations, insomnia, and excessive dreaming. Consuming bitter foods in moderation helps to mitigate these effects. Additionally, foods that calm the heart and soothe the spirit, such as wolfberries (goji berries), longan, and chrysanthemum, are beneficial during this time. These ingredients help maintain a peaceful state of mind and prevent emotional excitability, which can further imbalance heart Qi.

Supporting Kidney Health

For kidney support, foods that nourish and strengthen the kidneys are recommended, particularly when Yang energy disperses externally, and kidney Qi might be insufficient. This can manifest as symptoms like lower back and knee soreness, dizziness, tinnitus, and frequent urination. To protect kidney Yang, avoiding excessive fatigue and consuming kidney-tonifying and strengthening foods like black sesame, walnuts, and yam are advised. It is also important to limit raw and cold foods and avoid excessive water intake, as these can further tax the kidneys. Gentle massage of the lower back can also enhance kidney function, contributing to overall vitality. These dietary and lifestyle adjustments help conserve and replenish kidney essence, which is fundamental to long-term health in TCM.

Seasonal Cooling Foods

While the topic is warming foods, the research also provides examples of cooling foods, primarily for summer, which illustrate the seasonal adaptation in TCM. For example, lotus root, when prepared with glutinous rice, rock sugar, and osmanthus sauce, is known to nourish Qi and blood and calm the spirit, making it a suitable choice for clearing heat in summer. Simple lotus root slices with sugar and vinegar can also clear heat and reduce irritability. Another cooling recipe, "Maimendong (Ophiopogon root) Limi porridge" from "Wai Tai Mi Yao," combines 15 grams of Maimendong and 10 grams of fresh bamboo leaves (decocted) with 100 grams of millet. This porridge nourishes Yin, clears heart fire, and helps alleviate heart heat and vexation. A dish of pear, lotus root, and fresh lily bulbs, simmered for two hours, can clear heat, soothe dryness, and moisturize the skin. These examples highlight the adaptability of TCM dietary principles to different seasonal needs.

What foods should be limited in TCM seasonal diets?

In TCM seasonal diets, certain foods are limited or avoided to prevent imbalances that could arise from the body's natural energetic shifts during specific times of the year. The rationale behind these restrictions is to prevent overstimulation of certain organs, avoid exacerbating existing conditions, or simply to align with the body's needs as it adapts to changes in climate and environment. For example, foods that are excessively pungent might be avoided when Yang energy is already abundant, to prevent its further dispersion. Similarly, foods that are too cold or too hot might be limited if they are not appropriate for the prevailing season or an individual's specific constitution.

Limiting Pungent and Sour Foods

Pungent foods, such as onions, ginger, and garlic, should be consumed sparingly in spring. This is because pungent flavors can disperse Yang energy, and in spring, Yang energy is already naturally abundant and rising. Excessive consumption of pungent foods could lead to an over-dispersion of this energy, potentially causing imbalances. The "Yellow Emperor's Classic of Internal Medicine" states that "The three months of spring are called the time of unfolding. Heaven and earth are born together, and all things flourish." This natural effervescence means that the body's Yang is already active, and further stimulation from pungent foods is generally unnecessary and potentially harmful.

In spring, it is also advised to eat fewer sour-tasting foods. From a TCM perspective, sour foods are considered astringent and can have a constricting effect, which might over-activate liver Qi. While the liver thrives in spring, an excess of sourness could lead to an imbalance, as the liver "likes to be free-flowing and dislikes depression." The principle of "increasing sweetness and reducing sourness" is specifically recommended in spring to help nourish the spleen and temper the liver's potentially overactive state. Examples of foods considered "sour" in this context include pomegranates and raspberries, which have a gathering or firming action.

Avoiding Greasy and Sweet Foods

Greasy and sweet foods should be limited, especially in spring, to prevent burdening the spleen. According to TCM, the spleen is often weaker in spring, as its earth element can be constrained by the vigorous wood element of the liver. This can lead to issues with the spleen's transportation and transformation functions, resulting in symptoms like abdominal distension, pain, indigestion, and irregular bowel movements. Consuming too many greasy or overly sweet foods can further impair the spleen's ability to digest and assimilate nutrients, exacerbating these problems. Therefore, a lighter diet focused on easily digestible foods that support spleen function, such as yam, lentils, and Job's tears, is preferred.

Moderating Stimulating and Cold Foods

During spring, when the liver Qi is robust and prone to "flaring upwards," leading to symptoms like headaches and irritability, spicy and stimulating foods should be consumed in moderation. These foods can further aggravate liver fire. Similarly, in contexts where kidney Qi might be insufficient, such as when Yang energy is outwardly dispersed in spring, it is important to eat fewer raw and cold foods. Cold foods can deplete kidney Yang and worsen symptoms like lower back and knee soreness, dizziness, and frequent urination. Balancing food choices according to the season and individual constitution is a cornerstone of TCM dietary therapy.

How does sleep and emotion affect health in TCM?

In Traditional Chinese Medicine (TCM), sleep and emotions are considered fundamental pillars of health, intricately linked to the balance of Qi, blood, and organ function. The quality and timing of sleep, as well as the regulation of emotions, are believed to directly impact the health of specific organs, particularly the liver. An imbalanced emotional state or insufficient sleep can disrupt the flow of Qi, leading to various physical and mental health issues. Therefore, TCM emphasizes cultivating healthy sleep habits and managing emotional well-being as essential strategies for preventing disease and promoting longevity, viewing them as equally important as diet and exercise.

The Importance of Adequate Sleep

Adequate sleep is considered a vital aspect of health in TCM, often highlighted by the saying, "sleep is better than food or medicine" (translated from Chinese). This proverb underscores the profound restorative power of sleep, suggesting that it is one of the most effective ways to maintain well-being. TCM also states, "those who can sleep and eat well can live long," emphasizing sleep and diet as the two essential elements for nourishing life. The body's ability to heal and repair itself is significantly enhanced during sleep. Consistent lack of sleep, or "staying up late," is believed to hinder the liver's crucial nighttime self-repair processes, potentially leading to long-term health issues.

Sleep and Liver Health

In TCM, the period between 11 PM and 3 AM is when the liver and gallbladder meridians are most active. This makes quality sleep during these hours essential for liver repair and detoxification. "When a person lies down, blood returns to the liver," is a key principle, indicating that sufficient and timely sleep is considered the best medicine for the liver. Adhering to a regular sleep schedule, especially going to bed by 11 PM, is thought to optimize the liver's functions, supporting its role in blood storage, detoxification, and the smooth flow of Qi throughout the body. Disrupting this natural cycle through chronic sleep deprivation can impair liver function and lead to various imbalances.

The Role of Emotions in Health

Maintaining a joyful and serene mood, while actively avoiding anger, worry, or depression, is crucial for liver health in TCM. The liver is said to "govern free flow and dispersion" and "likes to be free-flowing and dislikes depression," meaning it thrives when emotions are balanced and unimpeded. The saying "anger harms the liver" directly links this emotion to liver dysfunction. Ancient wisdom posits that "a hundred diseases arise from Qi," highlighting how emotional stagnation or volatility can impede the smooth flow of Qi and blood, leading to physical ailments. For instance, prolonged anger can lead to stagnant liver Qi, affecting overall health.

To support liver health in spring, specifically, it is important to keep emotions cheerful and open. Engaging in activities that promote relaxation, such as laughing, socializing, and participating in beneficial activities, can help regulate the nervous system and boost immunity. Expressing feelings through conversation or physical activity can help release pent-up emotions. By maintaining a pleasant mood, the liver's Qi can flow smoothly, ensuring harmony of Qi and blood throughout the body. This emotional regulation is not just about mental well-being but is seen as a direct contributor to physical health according to TCM principles.

What are the benefits of whole grains and Vitamin C?

Whole grains and Vitamin C are recognized for their significant health benefits, playing crucial roles in energy provision, disease prevention, and immune support. Whole grains, rich in complex carbohydrates, fiber, and various micronutrients, are essential for sustained energy and metabolic health. Vitamin C, a powerful antioxidant, is vital for immune function, tissue repair, and protecting the body from oxidative damage. Integrating these components into the daily diet is a key strategy for maintaining robust health, preventing chronic diseases, and enhancing the body's ability to cope with daily stressors, aligning with the holistic wellness goals promoted by Traditional Chinese Medicine.

Energy and Disease Prevention with Whole Grains

Whole grains provide complex carbohydrates, which are the primary energy source for the brain. Insufficient intake can lead to symptoms like slowed reactions, low blood sugar, and fatigue. Beyond energy, whole grains are not a primary cause of weight gain; instead, avoiding them to lose weight can lead to increased intake of fats and proteins to feel full. Therefore, even when aiming for weight loss, it is advisable not to eliminate staple foods but to combine refined grains with whole grains. This approach increases the intake of dietary fiber, minerals, and B vitamins, while also promoting satiety.

Research indicates that increasing whole grain consumption can lower the risk of cardiovascular disease, type 2 diabetes, and colorectal cancer. It also helps in maintaining a healthy weight and slowing down weight gain. To achieve a fit physique, especially in seasons where more skin is exposed, a balanced intake of staple foods with an appropriate increase in whole grains is recommended. The 2022 Chinese Resident Dietary Guidelines suggest a daily milk intake of 300-500 milliliters, providing quality protein and calcium, which are important for bone health and overall immunity Chinese Resident Dietary Guidelines 2022.

Immune Support from Vitamin C

Vitamin C is essential for immune function, collagen synthesis, and antioxidant protection. It promotes the differentiation of keratinocytes, prevents oxidative damage, and aids in wound healing. Furthermore, Vitamin C supports the production of antibodies and enhances the ability of neutrophils, monocytes, and macrophages to engulf pathogens. This makes it a crucial nutrient for boosting immunity, especially during transitional seasons like spring when the proliferation of bacteria and viruses can increase the risk of infectious diseases.

Fresh fruits are a significant source of Vitamin C. Fruits with notable Vitamin C content include winter jujube, guava, kiwi, strawberries, oranges, grapefruit, papaya, and tangerines. Among vegetables, bell peppers stand out for their exceptional Vitamin C content and can be eaten raw. Consuming just 100 grams of fresh bell peppers can meet 130% of an average adult's daily Vitamin C needs. To maintain good health and ward off illnesses, especially in spring, prioritizing the intake of fresh fruits and vegetables rich in Vitamin C is highly recommended.

Antioxidants in Dark-Colored Vegetables

Dark-colored vegetables, such as carrots, broccoli, bok choy, rapeseed, purple cabbage, purple onions, and tomatoes, are rich in powerful antioxidant compounds. These include beta-carotene, anthocyanins, and lycopene. These antioxidants help the body eliminate free radicals, reduce inflammation, and combat the effects of aging. Incorporating a variety of these deeply pigmented vegetables into the diet can enhance vitality and improve skin health, contributing to a more vibrant appearance throughout the year.

How can one maintain a healthy lifestyle in spring according to TCM?

Maintaining a healthy lifestyle in spring, according to TCM, involves a multifaceted approach that harmonizes the body with the season's energetic shifts. This includes engaging in specific types of physical activity, protecting sensory organs like the eyes, and even practicing self-massage techniques. The goal is to support the liver's natural tendency to flourish, promote the smooth flow of Qi and blood, and prevent imbalances that can arise from the season's unique climatic and energetic characteristics. By integrating these practices, individuals can enhance their vitality, strengthen their bodies, and foster emotional well-being, thereby preventing common spring ailments and promoting overall health.

Gentle Exercise and Outdoor Activities

Spring is a time of renewal and resurgence, and TCM encourages aligning physical activity with this natural awakening. The "Yellow Emperor's Classic of Internal Medicine" advises "walking widely in the courtyard, with hair unbound and body relaxed," which means engaging in gentle, flowing movements. This helps to synchronize the body with the rising Yang energy of spring, ensuring that the body's Yin and Yang remain in a balanced and coordinated state. The aim is to nourish life, strengthen the body, and promote longevity.

Engaging in seasonal outdoor activities such as walking, hiking, playing ball games, or practicing Tai Chi can facilitate the smooth flow of Qi and blood, promote metabolism, and strengthen the body. These activities also contribute to emotional well-being and liver health. The exercises should be soft, gentle, and rhythmic, like Tai Chi, Qigong, yoga, or dancing, which can regulate breathing, balance Yin and Yang, and soothe liver Qi. It is important to tailor the intensity of exercise to one's individual constitution and avoid excessive exertion, as this can deplete Yang energy and harm the internal organs.

Protecting the Eyes

In TCM, the liver "stores blood and opens to the eyes," indicating a direct connection between eye health and the liver. Excessive screen time or prolonged visual tasks can "injure blood," leading to liver blood deficiency. For individuals who use electronic devices for extended periods, it is crucial to rest the eyes periodically. This can be achieved through methods such as closing the eyes to calm the spirit, gazing into the distance, or performing eye exercises. These practices help alleviate visual fatigue and contribute to liver nourishment. Taking breaks and being mindful of eye strain is a simple yet effective way to support liver health in spring.

Acupressure for Liver Health

Massaging the Taichong (LV3) acupoint is considered a primary method for nourishing the liver. Taichong is the source point of the Liver meridian and is located on the top of the foot, in the depression behind the junction of the first and second metatarsal bones. To perform this massage, sit cross-legged and use the thumb of your left hand to press the Taichong acupoint on your right foot. Apply pressure along the bone gap, sliding back and forth 20 times. Then, repeat the process with your right hand on your left foot. This simple acupressure technique helps to regulate liver Qi, promote its smooth flow, and alleviate symptoms associated with liver imbalance.

What are some traditional cooling recipes for summer?

Traditional Chinese Medicine offers a variety of cooling recipes specifically designed to combat the heat and humidity of summer, helping to clear heat, relieve summer-heat, and reduce internal "fire." These recipes often feature ingredients known for their cooling properties, such as lotus root, pears, and specific herbs, to help the body adapt to the warmer climate. The goal is to maintain internal balance, prevent heat-related ailments, and ensure comfort during the hottest months. These cooling foods and soups are a staple in TCM summer dietary therapy, providing natural ways to "descend fire" and "remove dampness" from the body.

Lotus Root Preparations

Lotus root is a versatile ingredient often used in cooling recipes. One traditional preparation involves stuffing 500 grams of washed lotus root with 200 grams of soaked glutinous rice. The stuffed lotus root is then sealed with its cut-off head, placed in a pot with water, and brought to a boil. Rock sugar, osmanthus sauce, and a pinch of salt are added, and the mixture is simmered for 1.5 hours. Once cooled and sliced, a sprinkle of osmanthus sauce completes the dish. This preparation is known to nourish Qi and blood, calm the heart, and clear heat and reduce internal fire. A simpler cooling dish uses 250 grams of peeled and sliced lotus root, blanched in boiling water, then dressed with white sugar and vinegar. This recipe helps to clear heat and alleviate irritability.

Medicinal Porridges and Soups

For clearing heat and nourishing Yin, Maimendong (Ophiopogon root) Limi porridge is a traditional recipe. It combines 15 grams of Maimendong and 10 grams of fresh bamboo leaves, decocted to extract their essence. This liquid is then added to 100 grams of小米 (millet) that has been half-cooked, and simmered until the porridge is done. This porridge is beneficial for nourishing Yin, clearing heart heat, and treating vexation caused by heart fire. Another preparation uses 10 grams of steamed Maimendong, cut into shreds and mixed with 300 grams of cooked shredded chicken and salt. This dish is said to promote blood circulation and generate fluids to moisten the lungs.

<h3>Fruit and Vegetable-Based Cooling Dishes</h3> Pears and lotus root are often combined to create cooling and moisturizing dishes. One recipe involves simmering 200 grams of peeled and cored pear chunks with 300 grams of lotus root chunks in water for 2 hours. Fresh lily petals (100 grams) are added for the last 10 minutes, and the soup is seasoned with salt. This preparation helps to clear internal fire, soothe dryness, and moisturize the skin. A simple boiled pear recipe involves simmering 250 grams of peeled and cored pear chunks with water and rock sugar for 30 minutes until soft, then cooling before consumption. This dish moistens the lungs and generates fluids, addressing autumn dryness. A more complex recipe for lung health combines 250 grams of pear chunks with 100 grams of washed and sliced pig lung and 10 grams of Fritillaria (bèi mǔ). These ingredients are simmered for 3 hours, then sweetened with rock sugar, to help expel phlegm, moisten the lungs, and suppress coughs.

Frequently Asked Questions

What are 'warming foods' in TCM?

"Warming foods" in TCM are generally those that are considered to have a hot or warm energetic nature, designed to boost the body's Yang energy, dispel cold, and promote circulation. Examples often include ginger, garlic, lamb, and certain spices. The provided research, however, focuses primarily on spring and summer foods, which lean towards clearing heat and supporting organs like the liver and spleen. For instance, in spring, green foods like chives and spinach help replenish Yang, but the overall theme is balancing the already rising Yang energy rather than adding warmth.

Why is liver health important in spring according to TCM?

Liver health is paramount in spring according to TCM because spring is associated with the wood element and the liver organ. The "Yellow Emperor's Classic of Internal Medicine" states that "The three months of spring are called the time of unfolding. Heaven and earth are born together, and all things flourish." This means the liver's Qi is naturally robust and ascending during this season. Proper liver function ensures the smooth flow of Qi and blood throughout the body, impacting digestion, emotions, and overall vitality. Issues like anger or depression can harm liver Qi, leading to stagnation and various health problems.

Can TCM principles be applied to modern diets?

Yes, TCM principles can be effectively applied to modern diets by focusing on seasonal eating, whole foods, and balancing energetic properties. For example, the 2022 Chinese Resident Dietary Guidelines recommend daily milk intake of 300-500 milliliters for calcium, which aligns with TCM's emphasis on nutrient-rich foods. Incorporating diverse fruits and vegetables, like bell peppers (100 grams provide 130% of daily Vitamin C), for their immune-boosting and antioxidant properties is also a modern application of TCM's focus on natural healing and prevention.

What role do emotions play in TCM health?

Emotions play a critical role in TCM health, as they are believed to directly influence the flow of Qi and the function of internal organs. For instance, the liver "likes to be free-flowing and dislikes depression," and "anger harms the liver." Maintaining a cheerful mood, avoiding excessive anger, worry, or depression, and engaging in activities that promote relaxation are crucial for liver health and overall well-being. Unresolved negative emotions can lead to Qi stagnation and blood stasis, contributing to various physical and mental ailments.

Are there specific exercises recommended for seasonal health in TCM?

Yes, TCM recommends specific exercises for seasonal health, typically those that are gentle, rhythmic, and promote the smooth flow of Qi and blood. In spring, when Yang energy is rising, activities like Tai Chi, Qigong, yoga, walking, and hiking are encouraged. These exercises help align the body with nature's vibrant energy, strengthen muscles and bones, and prevent common seasonal illnesses. It's important to choose exercises suited to one's physical condition and avoid over-exertion, which could deplete Yang energy and harm the internal organs.