13 Ways to Transition to Autumn Using a Chinese Medicine Approach
Jalashree working with a guest.
Guest Blog: Written By Jalashree Pradhan, Licensed Acupuncturist and Reiki practitioner.
“There is a necessary wisdom in the give-and-take of nature, its quiet agreements and search for balance. There is an extraordinary generosity”- Suzanne Simard.
As the last warm days of our late summer wind down and the busy Yang energy of summer recedes, the transition to autumn begins. The days are shorter, the sun sets earlier, and the mornings are cool and crisp. Observing nature in transition during the autumn season, we begin to prepare for more dormant days ahead. Leaves turn and begin their journey back to the earth. Fruits fall, seeds dry, and tree sap returns to the roots. The natural world is preparing for the cold, dark, and challenging months ahead. We, too, must make our preparations at this time. We stock up on colorful and still abundant fruits and vegetables, dry, preserve, and store foods, and rediscover our forgotten sweaters and wool socks—the summer Yang energy transitions to the slower, quiet, and introspective Yin energy during this time.
Welcome to autumn.
The philosophy of Chinese medicine teaches us to live in reciprocal harmony with the natural world’s cycles so that we can maximize our health and wellbeing.
The Five Elements:
According to Chinese medicine, the Five Elements, or 5 phases, are a method by which we can explain the manifestations of this world. Wood, Fire, Earth, Metal, and Water help us define our relationship to the physical world, the spiritual world, and bodies.
In Chinese medicine, autumn is represented by the Metal element and is related to the Lungs and Large intestine organ systems. The Metal element governs mind, organization, order, stability, an eye for beauty/refinement, and its ability to come together and let go. It relates to the color white. The body tissue it connects to is the skin and body hair. The sensory organ is the nose. We experience this element through a yearning for spicy, pungent, and somewhat sour foods.
When the Metal element is not balanced, we may experience excessive grief and sadness or have difficulty letting go and need control. When in balance, we experience a natural sense of acceptance of the transition of this world. We can let go with grace and grieve appropriately, recognizing change as a natural transformative process.
The Lungs and Large intestine organ systems include the nose, throat, skin, and digestive systems, designed to protect us from harmful external factors. The Qi that circulates on the surface is called Defensive Qi, “Wei Qi.” This encompasses the Western concept of superficial immunity and protects us from seasonal illnesses like colds, flu, and allergies. The Lungs are most susceptible to wind, cold, and dryness at this time of year. If Wei Qi is strong and in balance, we can generally maintain health and avoid illness. If our Lungs are out of balance due to overwork, lack of sleep, or improper diet, we are more likely to suffer from “lung conditions.”
Common symptoms associated with Lung and Large intestine system imbalances are allergies, asthma, breathing problems, constipation/diarrhea, cough, excessive grief, indifference, sadness, sinus infections, sinus headaches, shortness of breath, susceptibility for colds/flu, skin issues, pain in shoulders, elbows, and lower limbs.
Autumn is an opportune time to nourish these vulnerable systems and balance your overall energy and immune system.
There are many things you can do to transition between seasons and embrace autumn:
Stay Warm - Weather changes quickly during this dry season, so wear extra layers. Keeping a scarf around the neck and chest offers additional protection and makes a bold fashion statement. According to Chinese medicine, wind penetrates through the back of the neck and brings environmental pathogens that can lead to vulnerability to catching an illness. Cover up and protect your skin.
Practice Slowing Down - Exercise is essential at this time, but as the world around us slows down, we should reflect on the pace and not run from it. Try calmer forms of exercise – yoga, Qi Gong, nature walks, taking in the beauty of color changes of the trees, or watching a sunrise/sunset. Seek inspiration and beauty all around you. Embrace the transition.
Share activities with family and friends like raking leaves, foraging mushrooms, apple picking, and bringing the garden to a temporary lull. Take time to watch the beauty and changes as they happen all around you. These are relaxing, connected forms of mental and emotional exercise as we say goodbye to one season and welcome another.
Protect Your Sleep - Days are shorter, and nights are longer. More hours of the day are Yin (dark, quiet, cool, and inactive). Try following nature’s lead by going to bed a little earlier. Make sure to turn off screens and keep the bedroom cool and dark. Going to bed and waking up at regular hours will help restore and repair your body and mind.
Incorporate The Bounty Of The Harvest - Move away from summer’s cold, raw foods to more warm and heartier foods such as soups, stews, sautés, stir-fry, and roasts. Rich and dense foods such as winter squashes, winter peas, broccoli, beets, carrots, cauliflower, red cabbage, sweet potatoes, yams, and dark leafy greens support and help keep the digestive system strong to keep the lung system protected. Seasonal fruits such as cranberries, figs, pears, apples, persimmons, and chestnuts support the Lung and Large intestine organ systems. The season provides us much to be grateful for and acknowledge.
It’s best to avoid rich and fatty foods in autumn. They are difficult to digest and can produce phlegm that blocks the Lung Qi. Also, in Chinese medicine, excessive intake of fruits, juices, and dairy can produce mucus, causing coughs and phlegm, so best to limit these to protect the lungs.
Say Yes To Sour/Pungent Flavors - Add sour foods into your diet (olives, pickles, sauerkraut, lemons, leeks, tart apples, etc.) to help hold the Qi within us. It is wise to add pungent aromatic seasonings such as garlic, ginger, coriander, chili, mustard seed, cinnamon, sage, thyme, and rosemary. They improve Qi and blood circulation and support fluid balance to release mucus. Do use all these sour and pungent spices in moderation to not deplete the Qi and Yin. To support the Lung and Large intestine membranes and get rid of mucous, add fenugreek, marshmallow root, flaxseeds, and kombu seaweed.
Add White - The color white corresponds to the Metal energy. Incorporating white foods such as onions, garlic, ginger, cauliflower, cabbage, bamboo shoots, radishes, turnips, daikon, horseradish, parsnips, mushrooms, apples, pears, almonds, cashews, egg whites all help support the Large intestine to eliminate properly. Also, add fiber-rich whole grains and legumes such as rice, oats, amaranth, white beans, soybeans, and white lima beans. Do avoid white refined flours and sugars. Wearing white may also bring a sense of lightness.
Cultivate Simplicity - It is time to bring the energy more inward and shed things and activities to help simplify daily life. Consider how to live simply, consciously. Try the Marie Kondo approach to organizing closets and drawers and get rid of things you no longer need; it may help you feel a sense of lightness. Autumn is an excellent time to let go of emotional baggage as well. Clear old resentments, foster compassion and forgiveness, and shed the baggage of unprocessed emotions—all with loving attention and care.
Pause to Breathe - The Lung is the Yin organ of the Metal element and brings Qi, a breath of life, to mind, body, and spirit. Shallow and rapid breaths can reduce oxygen and increase stress/tension and deplete the immune function. Remember to pause and take a mindful breath in from your nose, and exhale slowly from your mouth throughout your day. This will help calm the mind and nourish the Lung system to stay healthy.
Observe and Reflect - This time of the year provides a perfect time to watch the Yang energy transition to Yin energy. It is time to slow down. As the days grow shorter, we may feel anxious or melancholic, saying goodbye to the warmer weather. As beautiful as the changing season can be, the closing days of the year can remind us of our cycles and mortality and helps us to live in alignment with what is greater than ourselves.
If we can be persuaded to put aside our fears and accept all that is happening around us and become a part of the larger life cycle, grief can be experienced as a cleansing emotion.
It is essential to make time to cry and grieve. The sound of the Metal element is weeping. The process of letting go, releasing old patterns and unresolved grief will allow us to move with courage and integrity to clarity, recovery, and finally, acceptance.
Incorporate Essential Oils - The Lungs are related to the nose and our sense of smell. When the Lung system is balanced, we can smell all five smells. Deeply inhale essential oils like rosemary, niaouli, eucalyptus, fir, or peppermint to open and clear the nasal passages, and cinnamon, clove, and lemon, in addition, can help boost immunity. Essential oils of lavender, orange, neroli, ylang-ylang, chamomile, and blue tansy help calm mild anxiety, worry, and stress.
My favorite essential oil blends that I carry at my clinic are from Snow Lotus: Vir-Away, Sinus Clear, Sweet Dreams, Stress Release, and Worry-Free.
Add Chinese Herbal Remedies - Chinese herbal remedies are a time-tested and effective support for the immune system and treating cold and flu. They can also be used to support recovery from various long-haul symptoms of COVID-19. It is best to consult with your East Asian Medicine practitioner or me for the appropriate formula for you.
These are a few formulas that can be safely added to your daily regimen as prevention and maintain health through the autumn and winter seasons:
Host Defense Immunity Comprehensive/ Stamets 7: a powerful blend of medicinal mushrooms for supporting general immunity
Griffo Base Camp: classical Chinese herbal formula with medicinal mushrooms in teas and tinctures support seasonal immunity
Dao Labs (Mpls) Immunity Support: classical herbal blend can be added to your daily autumn regimen
Balance with Acupressure Points - Acupoints can be massaged rotating clockwise for 30 seconds to balance the immune system and support the digestive function.
CV 17-Sea of Tranquility is on the center of the chest at the 4th rib space and in front of the thymus gland, opens the chest, relaxes the diaphragm, supports the immune system, and brings a sense of calm and ease to the whole body, mind, and heart.
LU2-Cloud Gate is on the upper chest, below the front of the shoulder and end of the collar bone. This point will help with cough, asthma, and pain in the shoulders, lift the cloud of sadness and grief, and allow brightness and warmth to enter by supporting the Metal element.
TB5-Outer Gate is on the backside of the arm, about three fingers above your wrist crease between the two tendons. This point powerfully reduces inflammation and balances the fluids of the whole body. Also, the Outer gate allows for a feeling of warmth and connection from others.
Restore with Preventative Care - It is more important than ever to stay healthy and balanced, as well as protect and strengthen your immune system. It is beneficial to schedule a seasonal tune-up with acupuncture, cupping, and Chinese herbs to address allergies, digestive issues, long haul COVD-19 symptoms, sadness and grieving that need compassionate attention, and so much more. A holistic, individualized plan can be developed to support and meet your unique needs. Schedule your next visit by booking an appointment here.
You can schedule in-person and telehealth appointments with Jalashree using the link above.
Check out our upcoming facial roller event with Jalashree on November 8, in Minneapolis.