Autumn in Chinese medicine

As we have entered autumn on the 22nd of September, the length of the day will equal the length of the night. From now on, the days will shorten, and the leaves will change colour, starting to fall. The cooler air signals us to put away our summer clothes and bring out warmer coats for the coming weather. This is the time of year when we transition from the relaxed and carefree attitudes of summer to the more serious and introspective energies associated with autumn.

Understanding Autumn's Significance

This season is related to the Metal Element. It is characterised by the colour white and relates to the Lungs and the Large Intestine. Autumn can also be linked to the emotions of grief, sadness, and nostalgia.

The Role of the Lungs and Large Intestine

The Lungs and Large Intestine are key organs for both immunity and digestion. Keeping the Lungs strong is essential for resilience during winter. Dryness is a significant issue in autumn, which can compromise lung function and make us more susceptible to colds. This dryness may manifest as dry skin and lips. To combat this, we can incorporate more moistening foods into our diet. Consider adding seeds like flaxseed, nuts (especially almonds), mushrooms, sweet potatoes, spinach, avocados, pears, apples, and tahini.

The Large Intestine is also crucial, and in autumn, it’s important to strengthen it in preparation for winter. Cooked foods and longer cooking methods are preferable during this season. We no longer need to cool the body as we did in summer. Think broths, soups, and casseroles instead of salads and cold dishes.

Emotional Balance and Letting Go

The Lungs are responsible for taking in new things from the “heavens.” They help us breathe in clean air, filling us with oxygen to think clearly and remain open to new ideas. When the Lungs are out of balance, we may struggle with excessive grief. This can lead to difficulty coping with loss and change, a sense of alienation, and prolonged sadness.

The Large Intestine plays a vital role in letting go of waste. It is the final stage in digestion, releasing everything the body doesn’t need while keeping what is essential for our functioning. Emotionally, autumn is a good time to reflect on what we might be holding onto and work through these feelings to let them go.

How to Support Yourself This Autumn

Breathe Deeply

One of the best ways to strengthen the Lungs is to breathe deeply. It sounds simple, but many of us don’t breathe deeply enough. This can affect our memory, energy levels, and immune system. Here’s a straightforward breathing exercise:

1. Breathe in through your nose, imagining the air filling your belly.

2. Hold the breath for a count of five.

3. Exhale through your mouth, emptying your Lungs completely.

   
   

Try to repeat this three times daily. You can find some simple, child-friendly breathing exercises on my blog.

Reorganise, Clean & Donate

Autumn is the perfect time to reorganise your life and let go of the old to make room for the new. Go through your wardrobe and remove clothes you haven’t worn in ages. Clean out your computer by deleting unnecessary files. Organise your cupboards; food banks would be grateful for your donations. These activities can be incredibly liberating and align with the autumn season, strengthening the lung function of letting go.

Wear a Scarf

As autumn is a cooler season associated with Wind—considered in Chinese medicine to be the cause of “100 diseases”—wearing a scarf can help ward off colds. It’s an easy way to stay warm. If your neck suddenly feels stiff, a scarf can warm the area, improving circulation.

Beneficial Foods in Autumn

As temperatures drop, it’s wise to eat fewer cooling foods like salads and raw dishes. Instead, focus on heartier ingredients to nourish your body and support your immune system for the winter months. Soups and stews are excellent choices, as their long cooking times are warming and the ingredients are easier to digest. Autumn is all about root vegetables, especially those that are white or orange. If it grows underground, it’s likely an autumn food. The pungent smell associated with autumn means that vegetables like onions and turnips are essential. They help remove dampness from the body while benefiting both the Lungs and Large Intestines.

Here is a list of beneficial foods to enjoy this season:

Vegetables

• Pumpkin

• Squash

• Carrots

• Sweet potato

• Turnip

• Watercress

• Cabbage

• Cauliflower

• Zucchini

• Mushroom

• Asparagus

• Broccoli

• Radish

• Leeks

• Beans

• Celery

• Mustard Greens

• Spinach

• Kale

• Onion

• Olives

• Seaweed

  
  

Fruits

• Pears

• Apples

• Plums

• Peaches

• Grapes

• Apricot

• Lemons

• Limes

• Grapefruit

  
  

Beans and Lentils

• Kidney beans

• Adzuki beans

  
  

Sour Taste

• Sauerkraut

• Pickles

• Apple Cider Vinegar

• Sourdough Bread

• Miso

• Organic Soy Beans

  
  

Grains

• Rice

• Oats

• Millet

• Eggs

  
  

Nuts

• Almonds

• Walnuts

• Black sesame seeds

  
  

Spices

Ginger, garlic, onion, and horseradish stimulate the immune system, help clear mucus, and build defensive Qi to protect against colds. Other beneficial spices include:

• Black pepper

• A little bit of Chilli

• A little bit of Cinnamon

• Cardamom

• Turmeric

• Thyme

• Cumin

• Rosemary

• Bay leaves

• Caraway seeds

• Chive

• Clove

• Dill

• Fennel

• Oregano

• Nutmeg

  
  

Teas

• Fennel tea

• Ginger tea with lemon

• Boiled water with lemon

• Burdock

• Comfrey

• Liquorice root

  
  

Fats

• Grass-fed ghee

• Coconut oil

• Olive oil

• Sesame oil

• Linseed oil

  
  

As autumn is also associated with Dampness—excess mucus—we should limit or eliminate damp-forming foods. This includes cow’s dairy, oranges, bananas, peanuts, potato, white bread, cakes, cookies, fruit juices, excess sugar, and wheat. Cold and raw foods or drinks can thicken fluids, increasing mucus in the body. Other factors that affect the Lungs include inhaling strong or toxic smells, such as from painting, getting nails done, being in air-conditioned rooms all day, over-exercising, or flying.

In the clinic and at home, my first line of defence against Wind Cold/Heat is a gentle Guasha on the back or spraying some Evil Bone Water on the neck, chest, and upper back. This method is warming and helps relax tighter muscles. You can find some basic, child-friendly guasha techniques here.

Homeobotanicals have been a great support for my family and some patients during recent bouts of infection.

Acupuncture can be a wonderful way to support your body during this seasonal change. Feel free to get in touch if you would like to book an appointment.

This cooler season invites us to embrace rest. Sleep deeper, savour warming foods, and engage in reflective practices. As autumn's Metal element strengthens our inner sense of value, now is the perfect time to nurture yourself with compassion and attention. Rather than seeking approval through wealth, achievement, or influence, cultivate inner contentment and recognise the wholeness that already exists within you.