Health Recommendations for Fall in Traditional Chinese Medicine (TCM)
Fall is a season of transition, marked by shorter days, cooler temperatures, and a shift in nature’s energy. According to Traditional Chinese Medicine (TCM), fall is associated with the Metal element and the Lungs and Large Intestine organs. It is a time for introspection, letting go, and preparing the body for the cold winter months ahead. In TCM, maintaining balance with the rhythms of nature is crucial for staying healthy during seasonal changes. Here are some key health recommendations to follow in the fall based on TCM principles.
1. Nourish and Protect the Lungs
In TCM, the Lungs are considered the “delicate organ” because they are in direct contact with the outside environment and are particularly susceptible to dryness and external pathogens during the fall. The Lungs also govern respiration and the immune system (Wei Qi), making them vital for maintaining overall health as the weather cools. Here’s how you can nourish and protect your lungs during the fall:
- Breathe Deeply: Practice deep breathing exercises, such as Qigong or diaphragmatic breathing, to strengthen the lungs and enhance their capacity. These exercises promote the smooth flow of Qi (vital energy) and help clear any stagnation or blockages in the chest.
- Stay Hydrated: Fall’s dryness can affect the Lungs, leading to dry skin, throat, and cough. Drinking plenty of fluids, especially warm water and herbal teas, can help moisten the Lungs and combat dryness. Avoid cold or icy drinks, which can weaken the digestive system.
- Eat Lung-Nourishing Foods: Pears are a traditional remedy in TCM to soothe and moisten the Lungs. You can eat them raw, steamed, or poached with honey. White foods, which are associated with the Lungs, include radishes, turnips, onions, garlic, and almonds. These foods help strengthen the Lungs and protect against respiratory infections.
2. Support the Large Intestine
The Large Intestine, paired with the Lungs in TCM, is responsible for elimination and letting go of waste, both physically and emotionally. As the body detoxifies and clears out what it no longer needs, it’s important to support the health of the digestive system during the fall.
- Eat Fiber-Rich Foods: Include plenty of fiber in your diet to keep the bowels moving regularly. Root vegetables like sweet potatoes, carrots, and squash are grounding and nourishing for the digestive system. Whole grains, such as brown rice and quinoa, are also beneficial for supporting regular elimination.
- Stay Warm: Cold, raw foods can weaken the digestive system and create internal dampness, which can lead to stagnation in the Large Intestine. Opt for warm, cooked meals such as soups, stews, and porridges.
- Let Go of Emotional Baggage: Just as the Large Intestine helps the body eliminate waste, fall is a time to release emotional baggage and unresolved grief. TCM emphasizes the connection between physical and emotional health, and holding on to negative emotions can impact the health of the Lungs and Large Intestine. Journaling, meditation, and talking with a trusted friend or therapist can help in processing emotions and letting go of what no longer serves you.
3. Eat Seasonally and Warm Your Digestive System
TCM places great emphasis on eating seasonally and adjusting your diet according to the weather. In fall, the focus shifts from cooling, raw foods of summer to warming, cooked foods that support the digestive system and prepare the body for the cold months ahead.
- Embrace Warm, Cooked Foods: Transition to warming foods that are easier to digest and help preserve your body’s energy. Soups, stews, and porridges made with seasonal vegetables, grains, and legumes are ideal. These meals nourish the digestive system and provide warmth, supporting the Stomach and Spleen, which are central to digestion in TCM.
- Use Warming Spices: Spices such as ginger, cinnamon, nutmeg, and cloves help warm the digestive system and improve circulation. They also enhance the flavor of your meals and aid in digestion, helping to prevent cold and dampness from accumulating in the body.
- Incorporate Seasonal Foods: Eating foods that are in season helps you stay in harmony with nature. In fall, root vegetables such as carrots, beets, and sweet potatoes are abundant and provide grounding energy. Squash, pumpkins, apples, and pears are also in season and are great additions to your diet.
4. Strengthen Your Immune System
As the weather cools and we enter cold and flu season, it’s important to boost your immune system. In TCM, Wei Qi (defensive Qi) is the body’s protective barrier against external pathogens, and its strength is crucial for preventing illness.
- Astragalus (Huang Qi): This popular herb in TCM is used to strengthen the immune system and protect against colds and flu. It is often taken in the form of teas, soups, or tinctures during the fall to enhance Wei Qi.
- Schisandra (Wu Wei Zi): This herb is known for its adaptogenic properties, which help the body manage stress and improve immune function. It also supports the Lungs and is used to tonify Qi.
- Garlic and Ginger: Both garlic and ginger have strong antimicrobial properties and are commonly used in TCM to prevent colds and support immune function. Add them to soups and teas to help warm the body and protect against external pathogens.
- Cover Up: In TCM, the wind and cold are considered external pathogens that can invade the body and cause illness. Be sure to dress appropriately for the weather, especially covering the neck and chest, which are vulnerable areas in TCM. Wearing a scarf can help protect the body from the invasion of wind and cold.
5. Balance Activity and Rest
Fall is a time to begin slowing down and conserving energy. Just as the trees shed their leaves and prepare for winter, we too should focus on conserving our resources and resting more as the season progresses.
- Moderate Exercise: While physical activity is important, it’s essential not to overexert yourself during the fall. Gentle exercises like walking, Tai Chi, Qigong, and yoga are ideal for promoting the smooth flow of Qi without depleting the body’s energy. These practices help strengthen the Lungs and improve circulation.
- Rest and Rejuvenate: The days are getting shorter, and nature is preparing for a period of rest. This is a reminder for us to prioritize rest and sleep. Go to bed earlier to ensure you are getting enough rest, allowing your body to repair and rejuvenate. Resting well will also strengthen your immune system and support your emotional well-being.
6. Cultivate Emotional Balance
Fall is associated with the emotion of grief in TCM, and it is natural to feel more introspective during this time. It is important to acknowledge and process grief rather than suppress it, as unprocessed grief can affect the Lungs and Large Intestine.
- Practice Mindfulness: Engage in mindfulness practices such as meditation, deep breathing, or journaling to connect with your emotions and process any feelings of grief or sadness. These practices promote emotional balance and can help release emotional blockages that may affect your physical health.
- Stay Connected: Fall is also a time to reconnect with loved ones and strengthen relationships. Reach out to friends and family, spend time in nature, and engage in activities that bring you joy and comfort. Emotional support from others can help ease any feelings of loneliness or sadness during this introspective season.
I hope that some of you have found this article useful and I’m wishing you a wonderful and abundant fall. Take care
Paul
Article written by Paul Gaucher (R.TCM.P) who is the TCM Program Manager at KCC in Nelson, BC. For more info or to book an appointment with Paul at the KCC Outpatient clinic, please call 250-354-1995
