Published: January 24, 2024

The new year provides an opportune time to embrace traditional wisdom and integrate healthy daily habits for improved well-being. Traditional Chinese Medicine (TCM) includes many beneficial lifestyle habits to address health issues and enhance daily functioning. 

TCM emphasizes honoring and balancing the interconnected facets of the mind, body, and spirit. For thousands of years, this holistic approach has helped enhance vitality and minimize health problems. TCM offers versatile solutions for alleviating pain, promoting better sleep, improving digestion, boosting energy levels, managing stress and emotional burdens, and more.

Embracing Traditional Chinese Medicine practices can significantly contribute to a healthier and more fulfilling life in the new year. Adapting time-tested principles into daily habits facilitates a harmonious and rejuvenated existence. 

Health Habits

TCM principles to adopt in the new year can include proper sleep, maintaining warmth in specific body areas, adequate nutrition, exercise, breathwork, and acupuncture treatments. The simple lifestyle adjustments below can be included daily to enhance health and longevity.

Proper Sleep

While aiming for a replenishing eight hours of sleep is advantageous, a consistent bedtime can play a role in reaping health benefits. Following TCM theory’s 24-hour circadian clock, an ideal bedtime is around 10-10:30 p.m.

Critical for the body’s rest and restoration, sleeping between 11 p.m. and 3 a.m. supports the liver and gallbladder organ systems. Additionally, avoiding electronic devices at least one hour before bed is advisable to prevent the effects of blue light from hindering a deep, restful sleep.

Stay Warm

Proper temperature regulation aids in maintaining the body’s health. The nape of the neck, susceptible to wind and cold, can increase vulnerability to pathogens.

Protecting the neck with a cozy scarf when venturing outside helps bolster the immune system. Whether traveling on an airplane or anticipating environments with continuous air conditioning (office spaces, trains, etc.), having a light scarf on hand is advisable.

Additionally, maintaining warmth in the feet is essential. Numerous acupuncture points on the feet influence the body’s delicate balance, which can be affected by cold temperatures. Keeping the feet covered and warm, especially during colder months, is crucial to ensure proper flow through these meridians.

Mindful Diet

Following  TCM principles regarding diet can help improve health in the new year. In TCM, a wholesome diet includes vegetables, fruits, grains, seeds, nuts & legumes, meat, spices, and Chinese herbs

It’s vital to eat at regular intervals and avoid skipping meals. The stomach meridian peaks between 7:00 and 9:00 a.m., making it the optimal time for breakfast. Ensure the last meal of the day is light and eaten at least four hours before bedtime.

Following diets that consist of healthy protein helps the body in many ways. Proteins, which digest slower than carbohydrates, maintain balanced blood glucose levels. Foods such as eggs, organic meats, fish, lentils, beans, soy, nuts, and seeds are excellent protein sources.

Another tip for good digestion is to consume warm water or herbal tea before each meal. This relaxes stomach muscles, facilitating proper digestion.

In TCM, it is believed that sweets and excessively oily foods harm the spleen, affecting digestion. These foods hinder the system, leading to bloating, gas, and mental and physical fatigue. Avoid unhealthy foods or limit their intake to improve daily functions. 

Healthy Movement

Getting more exercise is a common New Year goal. This advice is also present in TCM; however, it focuses more on healthy, regular movement that can be maintained daily. In the hustle of modern life, there’s a tendency to opt for high-intensity, strenuous bursts of exercise. While that strategy may be effective for short-term goals, traditional Chinese medicine recommends more sustainable daily movement for exercise.

According to TCM, stagnation leads to imbalance and pain. Our bodies require consistent movement to maintain health and balance, which is lacking with today’s sedentary lifestyle. 

Traditional Chinese Medicine advocates gentle, daily movement to enhance mood and physical well-being. Practices such as Tai Chi, Qigong, walking, stretching, and light jogging align with this sustainable approach.

Herbs And Acupuncture

Incorporating herbs and acupuncture into health practices for the new year can provide new and more feasible treatment options.

Herbal Formulas

Throughout history, herbal formulas have been vital in promoting healing, and many can help with day-to-day health issues. 

Suan Zao Ren Tang stands out as a potent formula designed to tackle insomnia and sleep-related issues, particularly those related to anxiety. It holds a revered status within TCM as a valuable aid for daily needs, elevating sleep quality and alleviating stress.

Another renowned formula is Xiao Yao San, a versatile remedy for various daily challenges such as irritability, sleep disturbances, fluctuating energy levels, and mood swings—particularly those aggravated by stress.


Acupuncture benefits individuals beyond its renowned stress-relieving benefits and contributes to overall health. The technique in which practitioners insert fine needles into acupoints facilitates the release of blocked energy, promoting healing and enhancing blood flow.

Acupuncture plays a role in regulating various aspects of the body. By stimulating endorphins and moderating stress hormones such as cortisol, acupuncture can alleviate symptoms such as anxiety, depression, and fatigue.

Both acupuncture and herbal formulas emphasize the body’s ability to restore balance and heal itself. As alternatives to certain OTC medications and Western treatments, they provide individuals with options that prioritize overall health while reducing the risk of adverse side effects associated with some conventional approaches. As always, it is advisable to consult with healthcare professionals before making any decisions regarding treatment options.

Related – Importance of Herbal Quality in Acupuncture

Happy And Healthy New Year

When considering TCM treatments to aid your New Year health goals, it’s vital to consult a licensed practitioner for an accurate diagnosis and tailored treatment plan. Given individual variations in treatment responses, especially with herbal formulas and acupuncture, a TCM professional adept at assessing symptoms can customize an effective approach.

Additionally, herbal formulas from reputable sources ensure optimal results and prevent potential adverse effects from substandard ingredients. At KPC Herbs, our unwavering commitment to quality is evident in our strict adherence to industry standards. We prioritize safety and efficacy while delivering beneficial herbal formulas. Explore the KPC catalog through our website here.


*Please note: These statements have not been evaluated by the FDA. This article is not intended to suggest specific treatments for patients or that any supplements mentioned prevent or cure diseases or problems. Before taking any herbs, all patients should discuss their options with a licensed practitioner, including any other medications the patient is currently taking, as there may be contraindications between pharmaceuticals and herbs.


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