二十四节气养生
The 24 Solar Terms Wellness Guide
What Are the 24 Solar Terms?
The 24 Solar Terms (二十四节气) are a traditional Chinese calendar system that divides the year into 24 segments of approximately 15 days each, based on the sun's position on the ecliptic. Originating over 3,000 years ago along the Yellow River, this system was formalized during the Han Dynasty and inscribed in the Huangdi Neijing (黄帝内经) as a guide for living in harmony with nature.
Each solar term marks a specific phase of seasonal change — shifts in temperature, rainfall, daylight, and the behavior of plants and animals. In Traditional Chinese Medicine, these transitions directly affect the body's Qi, blood flow, and organ function. By adjusting diet, sleep, activity, and emotions to match each solar term, one can prevent illness and maintain optimal health.
The 24 terms are grouped into four seasons: six terms per season. Spring focuses on nurturing the Liver, Summer on the Heart, Autumn on the Lungs, and Winter on the Kidneys. Below is a detailed guide for each solar term.
立春
Start of SpringFeb 3-5 · Spring · Wood · Liver
Spring begins. Yang energy rises. Nourish the Liver with fresh, light foods and gentle movement.
Sleep
晚睡早起
Diet
Fresh greens, sprouts, chives, cilantro
Activity
Gentle walks, stretching
Phenology (物候)
雨水
Rain WaterFeb 18-20 · Spring · Wood · Liver & Spleen
Rainfall increases. Dampness begins to appear. Strengthen the Spleen to transform dampness.
Sleep
晚睡早起
Diet
Yam, dates, honey, porridge
Activity
Tai Chi, light jogging
Phenology (物候)
惊蛰
Awakening of InsectsMar 5-7 · Spring · Wood · Liver
Insects awaken from hibernation. The body's Yang energy surges. Clear heat and moisten dryness.
Sleep
晚睡早起
Diet
Pear, lily bulb, white fungus
Activity
Outdoor exercises, gardening
Phenology (物候)
春分
Spring EquinoxMar 20-22 · Spring · Wood · Liver
Day and night are equal. Balance yin and yang. This is a key time for regulating the Liver.
Sleep
早睡早起
Diet
Balanced yin and yang foods, seasonal vegetables
Activity
Kite flying, hiking
Phenology (物候)
清明
Pure BrightnessApr 4-6 · Spring · Wood · Liver
Clear and bright weather. A time for remembrance and connecting with nature. Liver Qi is at its peak.
Sleep
晚睡早起
Diet
Qingtuan (green rice balls), shepherd's purse, spinach
Activity
Tomb sweeping, spring outings
Phenology (物候)
谷雨
Grain RainApr 19-21 · Spring · Wood · Liver & Spleen
The last solar term of spring. Rain helps grains grow. Transition from spring to summer begins.
Sleep
晚睡早起
Diet
Toona sinensis (香椿), pea shoots, spring tea
Activity
Tea picking, gentle walks
Phenology (物候)
立夏
Start of SummerMay 5-7 · Summer · Fire · Heart
Summer begins. Yang energy peaks. The Heart needs nurturing. Keep the mind calm and joyful.
Sleep
晚睡早起
Diet
Light foods, red beans, lotus seeds
Activity
Morning exercises, avoid midday heat
Phenology (物候)
小满
Lesser FullnessMay 20-22 · Summer · Fire · Heart & Spleen
Grains begin to fill but are not yet ripe. Damp-heat increases. Clear heat and resolve dampness.
Sleep
晚睡早起
Diet
Bitter gourd, cucumber, mung beans
Activity
Evening walks, swimming
Phenology (物候)
芒种
Grain in EarJun 5-7 · Summer · Fire · Heart
Grains with awns are ready to harvest. The weather becomes hot and humid. Protect against heatstroke.
Sleep
晚睡早起, 午休
Diet
Light congee, plum, tomato
Activity
Avoid strenuous exercise in heat
Phenology (物候)
夏至
Summer SolsticeJun 21-22 · Summer · Fire · Heart
The longest day of the year. Yang energy reaches its peak. Nourish yin to balance the excessive yang.
Sleep
晚睡早起, 午休必取
Diet
Noodles, mung bean soup, watermelon
Activity
Swimming, early morning walks
Phenology (物候)
小暑
Lesser HeatJul 6-8 · Summer · Fire · Heart & Spleen
Heat intensifies but has not yet peaked. Damp-heat is prevalent. Strengthen the Spleen and clear dampness.
Sleep
晚睡早起, 午休
Diet
Lotus root, winter melon, green tea
Activity
Indoor activities during peak heat
Phenology (物候)
大暑
Greater HeatJul 22-24 · Summer · Fire · Heart & Spleen
The hottest period of the year. Extreme heat and humidity. Focus on heat clearance and fluid preservation.
Sleep
晚睡早起, 午休必取
Diet
Herbal teas, ginger, mung bean soup
Activity
Minimal outdoor activity
Phenology (物候)
立秋
Start of AutumnAug 7-9 · Autumn · Metal · Lungs
Autumn begins. Yang recedes, yin grows. The air starts to dry. Begin moistening the Lungs.
Sleep
早睡早起
Diet
Pear, honey, lily bulb, white fungus
Activity
Morning walks, breathing exercises
Phenology (物候)
处暑
End of HeatAug 22-24 · Autumn · Metal · Lungs
Heat ends. The weather cools noticeably. A good time for tonifying the body after summer depletion.
Sleep
早睡早起
Diet
Duck, glutinous rice, longan
Activity
Hiking, outdoor activities
Phenology (物候)
白露
White DewSep 7-9 · Autumn · Metal · Lungs
Dew forms as white. The temperature drops significantly at night. Protect against autumn cold.
Sleep
早睡早起
Diet
Longan, sweet potato, yam
Activity
Moderate exercise, avoid sweating
Phenology (物候)
秋分
Autumn EquinoxSep 22-24 · Autumn · Metal · Lungs
Day and night are equal again. Yin and yang are balanced. Focus on maintaining harmony.
Sleep
早睡早起
Diet
Balanced diet, sesame, walnuts
Activity
Moderate exercise, Tai Chi
Phenology (物候)
寒露
Cold DewOct 8-9 · Autumn · Metal · Lungs & Stomach
Dew becomes cold. The weather turns noticeably cooler. Nourish the Stomach and protect against cold.
Sleep
早睡早起
Diet
Sesame, glutinous rice, lotus seeds
Activity
Indoor exercises as it gets cold
Phenology (物候)
霜降
Frost's DescentOct 23-24 · Autumn · Metal · Lungs & Stomach
Frost begins to appear. The last solar term of autumn. Begin tonifying for winter. Protect the Stomach.
Sleep
早睡晚起
Diet
Persimmon, chestnut, beef, lamb
Activity
Light exercise, prepare for winter
Phenology (物候)
立冬
Start of WinterNov 7-8 · Winter · Water · Kidneys
Winter begins. Yang hides, yin dominates. Store energy and nourish the Kidneys. Begin winter tonics.
Sleep
早睡晚起
Diet
Lamb, ginger, walnuts, black sesame
Activity
Indoor exercises, avoid cold
Phenology (物候)
小雪
Lesser SnowNov 22-23 · Winter · Water · Kidneys
Light snow begins. Temperature drops further. Nourish the Kidneys with black foods and warm soups.
Sleep
早睡晚起
Diet
Black beans, black rice, mutton soup
Activity
Gentle indoor exercises
Phenology (物候)
大雪
Greater SnowDec 6-8 · Winter · Water · Kidneys
Heavy snow falls. The coldest period approaches. Conserve energy and stay warm. 'Eat radish in winter.'
Sleep
早睡晚起, 待日光
Diet
Radish, lamb, red dates, goji berries
Activity
Minimal outdoor activity
Phenology (物候)
冬至
Winter SolsticeDec 21-23 · Winter · Water · Kidneys
The shortest day, longest night. Yin peaks and yang begins to return. A critical time for Kidney nourishment.
Sleep
早睡晚起, 必待日光
Diet
Dumplings (north), tangyuan (south), mutton
Activity
Rest, minimal exertion
Phenology (物候)
小寒
Lesser ColdJan 5-7 · Winter · Water · Kidneys & Spleen
Cold intensifies but has not yet peaked. One of the coldest periods. Strengthen the Spleen and Kidneys.
Sleep
早睡晚起
Diet
Glutinous rice, chestnut, lamb, ginger
Activity
Indoor exercises only
Phenology (物候)
大寒
Greater ColdJan 20-21 · Winter · Water · Kidneys
The coldest period of the year. The last solar term. After this, spring returns. Nourish deeply and prepare for renewal.
Sleep
早睡晚起
Diet
Eight-treasure porridge, mutton, chicken soup
Activity
Prepare for spring, gentle stretching
Phenology (物候)
Gallery
Spring
Spring Blossoms
Spring
Spring Herbs
Summer
Summer Heat Relief
Summer
Summer Fruits
Autumn
Autumn Harvest
Autumn
Autumn Tea
Winter
Winter Tonic
Winter
Winter Herbs
Solar Terms
24 Solar Terms
Solar Terms
Seasonal Diet