As the weather gets colder, many of us start reaching for warm drinks, cozy soups, and extra layers. Traditional Chinese Medicine (TCM) has long emphasized adapting our food and daily habits to the changing seasons.
During cold and flu season, simple ingredients found in your kitchen can be used to make comforting teas. TCM also looks at how you're feeling rather than treating every cold the same way. Are you feeling chilled? Is your throat dry and irritated? Are you feeling tired and run down?
Here are some simple TCM-inspired ingredients to keep on hand this season.
Ginger (warming and soothing)
Ginger is one of the most familiar TCM ingredients and is traditionally used to warm the body, support digestion, and help with feelings of cold.
You might reach for ginger when you:
Feel chilled
Want a warming drink
Have an unsettled stomach
Feel congested and generally “under the weather”
Simple tea: Slice a few pieces of fresh ginger and steep in hot water for 5–10 minutes. Add honey or lemon if desired.
Asian Pear (cooling and moisturizing)
In TCM, Asian pear is traditionally valued for its ability to help generate fluids and moisten dryness. This makes it a nice option when you don't necessarily feel cold, but instead have a dry or irritated throat.
You might reach for pear when you:
Have a dry or scratchy throat
Feel thirsty
Prefer something less warming than ginger
Simple tea: Slice an Asian pear and gently simmer it in water for 10–15 minutes. You can add a few slices of ginger for balance.
Honey (soothing and moisturizing)
Honey has been used traditionally to soothe and moisten the throat. It also makes an easy addition to many of the teas in this article.
Try honey when you:
Have a scratchy throat
Want to soothe a dry cough
Want to add natural sweetness to your tea
Simply stir a spoonful into warm tea or water.
Important: Honey should not be given to children under one year of age.
Red Dates, Jujube (nourishing and comforting)
Red dates, also known as jujube, are commonly used in Chinese food therapy. They are naturally sweet and are traditionally considered nourishing and supportive, making them a lovely addition to a winter tea.
You might reach for red dates when you:
Feel tired or run down
Want a naturally sweet drink
Are looking for a gentle, nourishing winter tea
Simple tea: Slice 2–3 dried red dates and simmer them in water for 10–15 minutes.
Lemon (refreshing and hydrating)
Lemon isn't a traditional Chinese medicinal herb in the same way as ginger or red dates, but it is an easy addition to a warm drink. Its bright flavor can make tea more enjoyable and encourage fluid intake.
Try lemon when you:
Want something refreshing
Don't want a strongly warming tea
Want to combine it with ginger or honey
Simple tea: Add fresh lemon juice to warm water and add honey if desired.
A Simple TCM Tea Combination
You don't need a complicated herbal formula to make a comforting winter drink.
Try:
Ginger + lemon + honey
The ginger provides warmth, the lemon adds a refreshing flavor, and the honey provides a soothing sweetness.
Or, for something gentler:
Asian pear + ginger or Jujube date + ginger
Simmer sliced Asian pear with a few slices of fresh ginger for a naturally sweet, comforting drink.
The key idea in TCM is that not every cold or flu presentation looks the same. Someone who feels chilled may gravitate toward warming ingredients such as ginger, while someone experiencing dryness may prefer something more moistening, such as pear.
How Can Acupuncture Support You During Cold & Flu Season?
Acupuncture is another way TCM may be used as complementary care during cold and flu season.
Rather than treating every cold in exactly the same way, a TCM practitioner considers your individual symptoms and overall presentation when selecting acupuncture points.
For example, treatment may be tailored for symptoms such as:
Nasal congestion
Sinus pressure
Headaches
A sore or irritated throat
Fatigue
Feeling generally run down
Acupuncture may also be used as part of a wellness routine to support overall balance during seasonal changes.
It's important to think of acupuncture as complementary care, not a replacement for medical treatment. If you have a high fever, difficulty breathing, severe symptoms, or symptoms that are getting worse, seek appropriate medical care.
Listen to Your Body
One of the principles I love about TCM is that there isn't necessarily one remedy that is right for everyone.
Pay attention to what your body is telling you. If you're cold, choose warming foods and drinks. If you're experiencing dryness, consider more hydrating and moistening options. And when you're feeling run down, give yourself permission to rest.
Sometimes, a simple cup of warm tea is a small but meaningful way to take care of yourself during the colder months.