Winter Wellness: Supporting Your Wei Qi and Immune Health

Disclosure: This article includes affiliate links. If you make a purchase through them, I may earn a small commission that helps support my writing and clinical work. I only recommend products I believe align with holistic, natural living and seasonal wellness.

The leaves on the trees have gradually changed to yellow, red, orange, and brown, as they fall to the ground. We wear our jackets and boots as we tromp through the piles of leaves we made. The air feels colder and many mornings I find frost on my car. In the Pacific Northwest, more and more cold rain falls from the sky. I want to stay home, snuggle up in my sweat pants, and drink tea. This is normal and natural, for as the world changes from autumn to winter, bright outward yang energy comes inward for storage.

Despite my desires to sequester myself from the world, my family members who go to school every day bring home the sniffles, sneezes, and coughs their friends shared with them. Boundaries are broken and illness takes root. But how can we avoid illness? In Chinese Medicine, immunity starts with the Lung system.

In Chinese Medicine, the Lung governs the outside of the body as a gatekeeper. The Lung can do this because it is one of the few organs that has a tube connecting it to the outside world (the trachea), allowing it to regulate that domain. It does this by regulating the Wei Qi (pronounced “way chee”), or Defensive Qi, which surrounds the body like a bubble, and prevents illness from entering. When the Wei Qi is weak, our protective boundary is weakened, and we become more susceptible to illness.

What can you do to keep your Wei Qi and/or immune system strong this winter? These suggestions can be divided into the following categories: Lifestyle, Food, and Home Remedies.

Lifestyle

• Early Bedtime - Getting to bed earlier isn’t just about feeling rested — your immune system literally recharges while you sleep. Studies show that during deep sleep, your body makes and organizes infection-fighting cells like T-cells, helping you respond better to germs. When you skimp on sleep, inflammation rises and your immune response weakens — like sending your body to battle without enough soldiers.

• Breathing Exercises - Slow, mindful breathing isn’t just for calm — it helps your immune system work smarter. Research has found that certain breathing practices can lower inflammation and balance stress hormones, which supports stronger immune defenses. A few deep breaths before the kids wake up can help your body shift from survival mode to repair mode.

• Limit Sugar - Sugar can make your immune system sluggish — kind of like giving your kids a sugar rush and expecting them to focus. Studies show that high sugar intake increases inflammation and can throw off the balance of healthy gut bacteria that protect against illness. Keeping sweets occasional helps your immune system stay clear-headed and ready to defend.

• Bundle Up - It turns out grandma was onto something — staying warm really does help your immune system. Research shows that when your nose and airways get cold, they’re less able to fight off viruses. According to the Chinese medical way of looking at the body, the acupuncture points on the back of the neck are extra susceptible to cold and can result in illness if left unprotected. So zip up and toss on that scarf — it’s like giving your body an extra layer of defense before stepping out the door.

Food

Foods to incorporate into your diet more this time of year include:

• Soups - A warm bowl of soup is more than comfort — it’s gentle fuel for your immune system. Studies show that broth-based soups, particularly that of bone broth, can reduce inflammation and help your body absorb nutrients that keep your defenses strong.

• Pears - Pears are soothing and hydrating, especially when you or your kids feel run down. Research shows they have natural plant compounds that calm inflammation and gently support the immune system.

• Ginger - Ginger is like a warm hug for your immune system. Research shows it helps lower inflammation and supports your body’s ability to fight off bugs — perfect in tea or soup when the family feels sniffly. This is my favorite ginger tea. Just mix a spoonful into warm water, mix, and drink!

• Miso - A cozy cup of miso soup feeds your gut — and your immune system. Because it’s a fermented food, it helps grow healthy gut bacteria, which research shows are key to staying well all season. Miso is a fermented soybean paste that is delicious to drink when mixed with warm water to make a broth.

• Herbal teas - A warm mug of herbal tea does more than calm your mind. Many herbs and teas are rich in antioxidants that protect your body from stress and help your immune system stay balanced and ready. Echinacea is particularly beneficial at the beginning of a cold. I love this echinacea tea!

Home Remedies

• Acupressure on Large Intestine (LI) 10 and Stomach (ST) 36 - Pushing, activating, and warming acupressure points on the arms and legs can be used to boost and support the immune system. The Chinese names of both LI 10 and ST 36 contain the words “Three Miles”, with the idea that if you push on these points regularly, such as every three miles, you with have physical, mental, and immune strength to go many more miles to come. Research corroborates this by showing the anti-inflammatory effects of regular use of this point.

The points can be found in the following locations:

Pushing on acupuncture points can have a profound benefit to your health. Additionally, acupuncture, the act of inserting small needles millimeters into acupuncture points, can provide great support. Research has shown that acupuncture modulates the immune system both in the prevention and treatment of illness. Find an acupuncturist near you and/or sign up for my newsletter to be the first to know when I am open to treat patients. I’d love to see you and help you prevent and recover from illness.

• Essential Oil Diffuser - Essential oils are one of the many ways to use the power of plants. One of my favorite oil blends is DoTerra’s On Guard, which can be bought as an oil, capsule, or lozenge. One of the herbs in this oil blend is cinnamon, known as gui zhi (gway jurr) in Chinese, is also the key herb in a powerful immune-boosting Chinese herbal formula called Gui Zhi Tang. This formula, among many things, helps strengthen the protective barriers we have in our body against illness. By diffusing On Guard oil or taking it internally, it also can provide protection against illness.

• Humidifier - Dry winter air makes it easier for germs to spread and harder for your body to trap and clear them out. Studies show that keeping indoor humidity between 40–60% helps your nose and throat stay moist, so your immune system can catch viruses before they get far. A small humidifier by your bed is a quiet hero for winter wellness.

Winter invites us to slow down, rest deeply, and strengthen the foundation of our health. When we support our Lung system, nourish our bodies with seasonal foods, and care for ourselves with intention, we build a shield of vitality that carries us through cold months and beyond. With a little awareness and consistency, your body has everything it needs to stay balanced, resilient, and well.