Autumn in TCM

As we have entered autumn on 22nd of September, the length of the day will equal the length of the night. From then the days are shortening and the leaves changing colour, starting to fall. The cooler air signals us to start changing our habits. It is the time of year that we go from the relaxed and carefree attitudes of Summer to the more serious and introspective energies associated with autumn. This season is related to a Metal Element, it is characterised by the colour white, relates to the Lungs, and the Large Intestine, can also be linked to the emotions of grief, sadness and nostalgia.

The Lungs and Large Intestine are key organs for both immunity and digestion. Keeping the Lungs strong is key to being resilient for winter. In particular, dryness is a key issue during autumn, which can compromise the Lungs and mean we’re more susceptible to getting colds. The dryness of autumn may show up in symptoms of dry skin and lips. To combat dryness and avoid a lung imbalance, we can add more moistening foods such as seeds like flaxseed, nuts (particularly almonds), mushroom, sweet potato, spinach, avocado, pears, apples and tahini.

The Lungs are responsible for taking in the new things from “heavens”: breathing in the clean air, filling us with the oxygen, to think clearly, be open to new ideas, positive self-image. When the Lungs are out of balance or we may be dealing with excessive grief, we will have difficulty coping with loss and change, a sense of alienation, and experience a prolonged sense of sadness that does not dissipate.

Large Intestine is responsible for letting go of the waste. It is the last stage in digestion, and takes everything the body doesn’t need, and releases it, only keeping what is vital and important for us to function. Emotionally, this is why autumn is a good time to look at things we might be hanging on to, and working through them so that we can let them go for good.

So how can you best support yourself?

 Breathe Deeply

One of the best ways to strengthen the Lungs is to breathe deeply. It sounds so simple, but most of us don’t breathe deeply at all and this can affect things like our memory, energy level and immune system. Here is a simple example of a breathing exercise: Breathe in through your nose, and think of breathing in all the way to your belly, taking is as much air as possible. Once the lungs are completely full, hold the lungs full for a count of five. Once you have counted to five, exhale through your mouth from the very bottom of your Lungs until they are completely empty. Do this three times, if possible, daily. Some simple, child friendly breathing exercises are on my blog.

Reorganise, Clean & Donate

Autumn is the perfect time to take reorganise things in our life, let go of the old, to make room for the new. You may want to go through your wardrobe and take out all those old clothes that you haven’t worn in ages. Clean out your computer deleting anything you no longer need. Organise

your cupboards- food banks would be grateful. All of these activities can be incredibly liberating and are in harmony with the autumn season and strengthening to the lungs function of letting go.

Wear a Scarf

Because autumn is a cooler season also associated with Wind – in Chinese medicine considered the cause of “100 diseases “– a simple thing like wearing a scarf can ward off cold which is said to enter most easily at the neck. It’s an easy way to stay warm, also when your neck sudenly feel quite stiff, it is a nice way of warming the area up, thus improving circulation to affected area.

Beneficial Foods in Autumn

Because the temperatures begin to drop in autumn, it’s a good idea to eat fewer cooling foods, like salads and raw foods at this time of year. Longer cooking times and heartier ingredients are used in autumn to help nourish the body and support the immune system for the winter months. To support the digestive system, soups and stews are suggested as their long cooking times are warming and the foods are easier to digest. Autumn is all about the root vegetables, especially if they are white or orange in colour. If it grows underground, it's most definitely an autumn food. The smell associated with Autumn is Pungent, so pungent veggies like onions and turnips are a must as they help to remove damp from the body as well as their health benefits for both the Lungs & Large Intestines.

Here is a list of beneficial foods to eat in the coming 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

Fruit

• Pears

• Apples

• Plums

• Peaches

• Grapes

• Apricot

• Lemons

• Limes

• Grapefruit

Beans Lentils

·       Kidney beans

·       Adzuki beans

Sour taste:

• Sauerkraut

• Pickles

• Apple Cider Vinegar

• Sourdough Bread

• Miso

• Soy Beans- organic

Grains

• Rice

• Oats

• Millet

Nuts

• Almonds

• Walnuts

• Almonds

• Black sesame seeds

Spices 

Ginger, garlic, onion, and horseradish stimulate the immune system, help clear mucus, and build defensive Qi to protect against colds, also:

• Black pepper

• Little bit of Chilli

• Little bit of Cinnamon

• Cardamom

• Turmeric

• Thyme

• Cumin

• Rosemary

• Bay leaves

• Caraway seeds

• Chive

• Cinnamon

• Clove

• Dill

• Fennel

• Oregano

• Nutmeg

• Rosemary

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, therefore we should limit or eliminate Damp forming food: cow’s dairy, oranges, bananas, peanuts and peanut butter, potato, white bread, cakes, cookies, fruit juices, excess sugar and wheat, cold and raw foods/ drinks.  As they are known for thickening fluids, therefore creating more mucus in the body. Other things that affect the Lungs could be inhaling strong/toxic smells like - painting the house, having nails done,  being in air conditioned rooms for whole day, over exercise, flying.

In clinic and at home my first line of defence for Wind Cold/Heat is a gentle Guasha on the back or spraying some Evil Bone Water on the neck, chest and upper back, it is warming and moving, it can help to relax tighter muscles. Some basic, child friendly guasha technique can be found here.

Homeobotanicals have been a great support to my family and some of my patients in the recent bout of infection that has been going around.

Qigong or Tai Chi can be a great way to work with your body and breath this season, I could highly recommend Mei Quan academy for local classes, I may see you there:)

Acupuncture can be a great way to support your body during the change of season, so get in touch if you would like to book in.

This cooler season invites us to embrace rest—sleep deeper, savour warming foods, and reflective practice. 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 looking outward for approval through wealth, achievement, or influence, you can cultivate inner contentment and recognise the wholeness that already exists within you.