Drink plenty of plain water and massage your abdomen in the morning and evening—you can beat winter heat without taking medicine.

Just like during the dry autumn, people are also highly prone to experiencing “internal heat” during the cold winter. There are two main reasons for this: First, the naturally dry winter air, combined with indoor heating, creates a situation of “dryness upon dryness,” leading to an imbalance between yin and yang and resulting in internal heat. Second, when it’s cold, people tend to eat warming foods like hot pot or grilled dishes; beef and lamb, which are already warming in nature, are paired with spicy ingredients such as scallions, ginger, garlic, and chili peppers, making it easy for people to develop internal heat due to accumulated heat. When symptoms of “internal heat” are mild and do not require medication, you can try to extinguish the “flames” within your body by making lifestyle adjustments.

Drink plenty of plain water. Drinking water can speed up metabolism, cool internal heat, and relieve irritability. It is recommended to drink at least 1,200 milliliters (about two bottles of mineral water) daily.

Place a bowl of water in the room. “Internal heat” in winter is often caused by “dryness.” In addition to hydrating your body, you should also humidify the dry air to help your body resist the threat of pathogens. You can use a humidifier, place a bowl of water in the room, or open windows frequently to ventilate, ensuring the humidity remains between 30% and 60%.

Go to bed early and wake up late. Staying up late depletes yin energy and prevents the liver from getting adequate rest, leading to symptoms of excessive liver fire such as dizziness, dry eyes, irritability, and red eyes. In winter, you should extend your sleep time appropriately; it is recommended to go to bed before 10:00 p.m. and wake up after 6:00 a.m.

Massage your abdomen regularly. For constipation caused by internal heat, try gently massaging your abdomen to stimulate gastrointestinal motility; once the bowel movement occurs, the internal heat often dissipates. Method: Use one hand to trace clockwise circles outward from the navel, continuing for at least 5 minutes until the abdomen feels slightly warm. Massaging upon waking and before bed yields the best results.

Engage in moderate exercise. Activities such as walking, jogging, and practicing Tai Chi can relieve irritability, quell heart fire, and strengthen the body. However, keep two points in mind: it’s best to wait until the sun rises before exercising in the morning; and exercise should be moderate enough to induce a light sweat.

Massage acupoints to reduce internal heat. Regularly massaging the following three acupoints helps reduce internal heat: 1. Zhaohai (KI-6), located on the inner side of the foot, in the depression below the tip of the inner ankle; 2. Yongquan (KI-1), located at the point where the line connecting the two sides of the foot meets the front one-third of the sole; 3. Hegu (LI-4), located at the web between the thumb and index finger. Do not massage for too long or apply excessive force; 5 to 10 minutes, until you feel a slight soreness and distension, is sufficient.

It’s important to note that many people often try to clear “internal heat” without careful consideration. While some widely circulated methods have merit, they aren’t suitable for everyone; if used incorrectly, they can actually “add fuel to the fire” or cause a mix of cold and heat in the body. The following three mistakes are the most common:

Relying on herbal teas to clear “fire.” Herbal teas are typically made from ingredients such as honeysuckle, chrysanthemum, and scutellaria, which have a cold nature and are suitable for those with “excess fire.” However, for those with “deficient fire,” drinking these teas may result in “cold on top of cold” and could lead to stomachaches, abdominal pain, or diarrhea. Women during their menstrual period and those suffering from wind-cold colds should also avoid herbal teas.

Excessively consuming bitter foods to clear “fire.” Bitter foods such as lettuce, romaine, and bitter melon help clear the heart and reduce “fire,” but they should not be eaten in excess or over the long term—especially by the elderly. Overconsumption can damage the spleen and stomach, causing discomfort such as nausea and vomiting.

Drinking chrysanthemum tea every day. Chrysanthemum tea has the effect of clearing internal heat and detoxifying the body, but it is not suitable for daily consumption. For those with a “deficient-cold” constitution—who are usually sensitive to the cold and experience stomach pain after eating cold foods—long-term, heavy consumption can make their constitution increasingly cold and weaken their immune system.