This is a lightweight overview. In a clinic setting, you would individualize by constitution (hot/cold, excess/deficiency, etc.).
SpringMovement + gentle expansion (Wood).
- Add light stretching, walks, and fresh greens.
- Keep sleep relatively regular; avoid all-nighters.
- If you feel ‘stuck’, simplify meals and move the body.
SummerDisperse heat + support fluids (Fire).
- Hydrate; eat lighter, not greasy.
- Avoid overheating workouts; choose mornings/evenings.
- Calm the mind: short breaks, breathwork, less late-night stimulation.
AutumnMoisten dryness + protect the lungs (Metal).
- Add soups/pears/sesame/honey in moderation (if appropriate for you).
- Protect the throat and skin from dry air.
- Ease into earlier sleep; keep breathing practices.
WinterConserve + warm gently (Water).
- Prioritize sleep and recovery; less late-night activity.
- Warm meals, stews; keep feet and lower back warm.
- Gentle strength + mobility over exhausting cardio.
Western-friendly phrasing: “Seasonal routines are a traditional way to think about recovery, activity, diet, and stress.”