The transition between the seasons of summer and fall is one that goes from outward to inward. The fall season is the beginning of the yin cycle in traditional Chinese medicine (TCM) - a time full of movement and change, particularly wind. The Lungs and Large Intestine are the organs most associated with fall. It is important that they are kept in balance at this time of the year. Lung qi gathers and maintains strength and the Large Intestines “let go” of what isn’t needed.
1 Balance Your Wei Qi
The Lungs are associated with the immune system and to the protective qi - Wei qi. Wei qi is controlled by the Lungs and produced by the Spleen. If Wei qi is imbalanced, colds, flu, and allergy symptoms can be common. Fresh ginger can be helpful for strengthening Wei qi. Astra 8, a traditional herbal formula, combines the advantages of an immune system enhancer with an energy tonic. It contains astragalus (huang qi), an herb believed by some to enhance the body's immune system and offer antiviral properties.
2 Eat Warm Foods
While summer is about cool foods, fall is about warm foods, as the Lung prefers pungent foods. Pumpkins, beets, carrots, squash, and other root vegetables are eaten to warm from the inside out. Nuts and seeds can be yin building and strengthen the body. Warming spices such as ginger, cloves, anise, nutmeg, and cinnamon are added to recipes as well.
3 Use Moistening Foods to Address Dryness
A common theme in the fall is dryness. This includes dry lips, dry skin, itchiness, wrinkles, dry cough, dry throat and constipation. Moistening foods can help quell this dryness in the body. Try adding some of these moistening foods to your fall diet:
- Tofu, tempeh, or soy milk
- Spinach
- Barley and millet
- Pears, apples, persimmons
- Seaweed
- Mushrooms
- Almonds, pine nuts, sesame seeds, peanuts.
4 Slow Down
The days are shorter in the fall and energy naturally decreases. While we live in a society that craves busyness, fall should be more about taking an internal view of the present moment. Meditation can be an excellent way to block out the noisiness of everyday life and create a center to hold onto; as little as ten minutes a day can be very beneficial. Ease into it by just sitting still and allowing thoughts to come and go without judging them. Finding a small object to gaze upon while your mind drifts is also helpful: a candle, a flower, a small bowl, or even a picture are all good meditation objects.
5 Get Restful Sleep
The season of autumn is what governs our organization, order, communication, our mind, and our ability to protect boundaries and set limits. The shorter days are a call to wind down earlier and spend more time resting and sleeping so our mind is fresh for the inward challenges it faces throughout the day. Ancient lore advised people should go to sleep early at night (the yin time of day) and rise with the rooster in the morning (the yang time of day). This would help keep the soul and spirit tranquil and recharge the body to help maintain the balance of yin and yang within.
There is a seasonal rhythm to the body that autumn brings which helps transition between yang and yin, the summer and winter. Changing habits to reflect these changes can help to subtly go from the outward to the inward, high energy to low energy and cool to warm.
6 Change up your exercise routine
The leaves are changing, why not your fitness for the fall? Regular exercise improves flexibility, builds muscle strength, helps with weight management or weight loss, and increases blood flow. It benefits heart health, improves focus and boosts mood. Most importantly, it keeps all of those stress hormones that are common at this time of the year in check by lowering cortisol levels. Try changing your routine with these workouts:
- Try Yoga. You can do it indoors, so no weather excuses allowed.
- Get up and dance. Try Zumba or just dance around your kitchen while you cook dinner.
- Leaves piling up? Raking leaves and other fall yard work can keep your heart rate up and counts as a great workout.
- Join a local basketball or bowling league. Exercise with others is fun and will boost your mood to be social as well.
7 Don’t try to do it all
Slow down and enjoy this time of year when the days are shorter and your energy levels naturally decrease. Say no to being busy and absorb the present moment:
- Meditate, as little as 10 minutes can make a huge impact.
- Listen to calming music and be still.
- Do something that you focus on completely, such as a puzzle, coloring, or knitting.
8 Spend time with friends and family
Social interaction is very important, especially at this time of the year when the holidays are approaching. It is a time when people feel more alone and suicide rates are higher. Being social boosts your immune system and mood reduces the risk of depression and supports cognitive function. To offset loneliness, try these ideas:
- No family nearby? Host a Friendsgiving.
- Have an interesting hobby? Join a local group that shares these interests with you.
- Know someone that may be more likely to be alone? Meet them for lunch or to walk in the park.
9 Fill the nutritional gap
You may be busier than usual and grab food on the go. You may eat more of what you shouldn’t, like sugars and carbs, and less of what you should, like lots of fruits and veggies. It is common in the autumn to want more comfort foods and sweets. Our bodies sense the colder days ahead and crave the quick energy that not so healthy foods provide. Of course, make an effort to incorporate fresh foods into your diet but, when that becomes difficult, it is beneficial to take a supplement to fill the gap:
- A good, quality multivitamin will ensure you are getting a little of all the energy you need.
- Vitamin D, the “sunshine” vitamin is created in your body when it absorbs sunlight. Shorter days and darker nights mean less vitamin D. Vitamin D deficiency can cause low energy, low mood and bone issues.
- Zinc is important for helping the immune system to fight off viruses and bacteria, as well as help wounds heal.
10 Make a fall bucket list
A busy life means you may be missing out on the things that really mean something to you. Something to look forward to. Something you need to make your life feel less stressful. This is a great idea for anyone, but it particularly useful for supporting those who struggle with anxiety and depression. List some of the things that you love doing but never have time for. Some inspiration:
- Read
- Take up a new hobby
- Try a new recipe
- Meditate, do yoga or practice mindfulness
- Host or attend a party
- Go apple picking, hiking, make your own pumpkin spice.
Most importantly, do what makes you happy. Bucket lists are not just about life goals, they are reminders of what you are passionate about and help identify your unique self.
