Keeping warm in winter, a gentle kind to preserving your vitality

Winter is a time of inwardness, stillness, and restoration. Nature slows down  and so should we. While it may seem like a season of hibernation and hot drinks, winter is also a powerful opportunity to nourish and protect the body in ways that set the tone for the seasons ahead.

At Exalte, we embrace the changing energy of the seasons. In winter, warmth is more than comfort, it’s preservation. According to ancient wellness systems like Traditional Chinese Medicine (TCM), the cold can deplete the body’s vital energy (Qi), especially if we don’t protect ourselves in the right places. Here's how to honour your body through the colder months and stay warm in all the ways that matter.

Protect Your Kidneys: The Seat of Vital Energy

In TCM, the kidneys are seen as the body's energy batteries they store the essence (Jing) that supports longevity, vitality, and hormonal balance. Cold weather is thought to drain kidney energy, which can leave us feeling tired, sluggish, or even emotionally low.

How to Protect Them:

• Keep your lower back warm. Wear layers that cover your waist, hips, and lower spine even when indoors. A long woollen scarf tied around the midsection is a traditional and effective way to insulate your core.
  
• Eat kidney-loving foods. Think black beans, walnuts, seaweed, dark leafy greens, and warming stews with root vegetables. Bone broth is especially supportive during winter.
  
• Slow down. Rest and restore. Overexertion in winter pulls from your reserves. Honour your need for early nights and quiet time.
  
  

Mind the Back of the Neck: Your Wind Gate

The back of the neck is considered a vulnerable area in both Eastern and Western wellness traditions. In TCM, it’s called the “Wind Gate,” where external cold and pathogens can enter the body often leading to colds, stiff necks, or fatigue.

Simple Steps:

• Wear scarves or high collars. This isn’t just about style, it’s an easy and essential daily habit. Silk and wool offer a beautiful balance of warmth and breathability.
  
• Don’t sleep with wet hair or leave the house with a damp neck. It may seem small, but this is one of the most common ways colds start during winter.
  
  

Warm Feet, Warm Body

Keeping your feet warm is not only about comfort but circulation and energy flow. In TCM, the soles of the feet house key meridians that connect to the kidneys and liver. Cold feet can affect the entire body system.

Exalte Tips:

• Invest in quality socks. Wool or alpaca blends help regulate temperature and wick away moisture.
  
• Avoid walking barefoot on cold floors. Even indoors, slippers or warm socks help preserve internal heat.
  
• Warm foot baths. A 10-minute soak with Epsom salts and ginger powder can stimulate circulation and soothe the nervous system.
  
  

The Exalte Way: Honour the Season

Winter invites us to turn inward to restore, reflect, and prepare. Staying warm isn’t just about avoiding chills, it’s a form of nourishment, how we preserve our energy for growth, creativity, and movement when spring returns.

This season, let your rituals reflect care and awareness:

• Dress with intention.
  
• Eat with warmth.
  
• Move gently.
  
• Rest deeply.
  
  

Your body is wise. When you protect it from the cold, you protect your energy, mood, and immune system — and you give yourself the foundation for a vibrant return to the light.

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A Nourishing Winter Recipe: Ginger, Miso & Shiitake Broth

This warming broth is grounding, deeply nourishing, and supportive of kidney energy. It’s packed with umami and plant-based minerals — perfect as a sip-through-the-day tonic or a base for noodle bowls and stews.

Ingredients:

• 1L filtered water
  
• 2 tbsp white or red miso paste
  
• 1 tbsp grated fresh ginger
  
• 1 garlic clove, crushed
  
• 1 tbsp tamari or low-sodium soy sauce
  
• 5–6 dried shiitake mushrooms (or fresh if preferred)
  
• 1 tsp sesame oil
  
• Optional: sliced spring onions, soft-boiled egg, greens, or tofu to serve
  
  

Method:

1. Bring water to a gentle simmer. Add mushrooms and simmer for 10 minutes.
   
2. Add ginger, garlic, tamari, and stir through. Let it infuse for another 5–10 minutes.
   
3. Remove from heat and stir in the miso paste (don’t boil miso to preserve its probiotic benefits).
   
4. Finish with a drizzle of sesame oil and any desired toppings.
   
   

Sip slowly and feel your core warm from within.