Harmonizing with the Fall season, by Jade (JO) Oswald, R.TCMP.
In Traditional Chinese Medicine (TCM) the season of Fall is associated with the Metal phase or “element”. The natural movement of the metal phase is of contraction or gathering of energy for storing. Think plants dying back to store its energy in their roots, trees dropping their leaves to prepare for dormancy, or bears gathering energy stores for their winter hibernation. We too can attune to this natural movement of gathering and storing to harmonize with the season.
In TCM 5 phase theory the Metal phase governs the Lungs and Large Intestine organ systems, nose (upper and lower respiratory tract), and skin. The Metal season correlates with sadness, melancholy and grief. Sadness is a natural movement of the metal phase and Lungs. Self reflection, solitude and time to sit with anything that comes up can be a helpful way to process and support ourselves. As well, just as trees shed their leaves we too can try and loosen our grips and let go of things we may be carrying as we prepare for the dormancy of winter.
Furthermore, immunity in TCM falls under what we call the “Wei Qi”or “Protective Qi.” When our Wei Qi is strong it acts like an invisible shield circulating between the skin and muscle layers, that protects us from pathogens/infections such as viruses. The Wei Qi controls the opening of the pores and we can use this metaphor to understand some aspects of our immune function. When our Wei Qi is weak, the pores are more open and our bodies are more open to an invasion. Wei qi can be likened to your innate immunity because it stops pathogens from entering your body.
The Lungs are responsible regulating breathing, as well as the smooth circulation and even dispersal of Wei Qi over the surface of the body. Therefore Lung function and Wei Qi are partners in immune function and if one becomes imbalanced, the imbalance will eventually transfer to the other.
Airbourne/viral infections in TCM are considered to be transmitted into the body by external pathogens in our environment such as wind, cold and damp. These external pathogens tend to invade the body through vulnerable areas, commonly the back of the head and neck. Once in the body, these pathogens wreak havoc by blocking energy flow and clogging up organs like the Lungs, which is when you start feeling those familiar symptoms of scratchy throat, runny nose, achy muscles and fatigue. The lung plays an important role of keeping a defensive layer of energy circulating just below the skin, but this function is disrupted when we are ill.
Fall seasonal suggestions according to TCM
One of the main principles of Chinese Medicine is living in accordance with nature and harmonizing as best as we can with the season and our surrounding environment. Doing so can help to support your health and keep illness at bay throughout the year.
Please take note that these are general guidelines and are recommended as in anything based on what is attainable and feels good for you and your body! In TCM we look at seasonal guidance alongside individual constitution & current state of health. If ever looking for specifically tailored suggestions contact us .
Seasonal Food Recommendations
Time to dust off that slow cooker, it’s soup season!
The shift away from lighter summer fare feels natural as the days grow shorter and the temperature cools. The house is no longer too hot to use the stove and there is a bounty of seasonal vegetables and fruits.
The focus in the autumn season is to begin increasing foods that are thermally warm in temperature to support digestion and immunity. Foods to moisten and nourish body fluids are ideal for supporting our lung and intestinal health. While also incorporating small amounts of pungent, sour, bitter and salty flavours.
Pungent flavours aid in circulating our defensive qi and expelling any external pathogens. Sour foods have a contracting quality and can help as we gather resources and help to protect and engender fluids. And lastly small amounts of bitter and salty for their ability to move downward and in as we prepare to (hopefully) hunker down for the most Yin time of year.
Foods and preparation to consider
- Soups, stews, porridges and heartier cooked meals
- Cooking foods for longer and lower temperatures (slow cooking, roasting, baking)
- Seasonal produce that’s excellent for supporting digestion such as squash, pumpkin, gourds, carrots, parsnips, and sweet potatoes.
- Warming foods and spices such as ginger, cinnamon, cardamom, cumin, garlic
- Pungent flavours such as leek, chive, onion, garlic
- Sour foods such as sauerkraut, kimchi, apple cider vinegar
| If there is dryness: adding foods to moisturize the lungs and hydrate tissues – pears, apples, honey, sesame seeds, spinach, walnuts. | If there is dampness, edema or phlegm: warm, drying foods such as small amounts of pungent spices to support digestion – garlic, cinnamon, ginger, basil, leek, chive, squash, millet, rice |
| If you tend to get cold easily: warming herbs and foods such as cinnamon, ginger, garlic, lamb, green onion and beef. | Limit your consumption of: cold natured foods such as smoothies, icy foods and drinks (ie. ice cream), and raw foods. |
Protecting your Neck
In Chinese Medicine, viral infections are considered to be transmitted into the body by external pathogens in our environment such as wind, cold and damp. These external pathogens tend to invade the body through vulnerable areas, commonly the back of the head and neck. Once in the body, these pathogens wreak havoc by blocking energy flow and clogging up organs like the lung, which is when you start feeling those familiar symptoms of scratchy throat, runny nose, achy muscles and fatigue.
Wearing a scarf, toque and additional layers while outdoors can protect us from exposure to the elements and help us retain body heat.
Stepping up your rest and sleep
Our modern world remains at the same (often unsustainable) pace all year round. It often can be challenging to modify the amount of work and activity throughout the seasons. Not unlike the days gradually getting shorter and darker, the trees become vibrant and drop their leaves, animals prepare for hibernation. Much like nature, TCM suggests in the more Yin seasons of Fall and Winter to increase the amount of sleep and rest, and to not exert ourselves as much as the yang seasons of Spring and Summer.
In the Fall it is suggested to begin going to bed earlier to harmonize with the growing Yin influences of nature. This could look like going to bed 15 minutes earlier, hitting snooze for a few extra minutes or taking a few moments of rest in a low-stim environment away from any gadgets.
Self Massage & Acupressure
A simple technique called Pai Da or “patting or beating” can be done along the hand Taiyin Lung channel. The Lung primary channel starts at the upper chest next to the shoulder and runs down the anterior lateral aspect of the upper arm and forearm down to the end of the thumb with a total of 11 acupuncture points.
With an open hand or loose fist slap or pat along the entirety of the channel, beginning at the chest and ending at the thumb following the flow of the channel. Use the Pai Da technique with moderate intensity, aiming for 5-10 minutes until the skin of the arm starts to turn red.
This technique helps to draw yang qi to the surface and is useful for conditions where cold has entered the Lungs (common cold, aches, runny nose, sneezing etc.). Here is basic video to guide you through the process.
Staying Hydrated
Dryness is associated with the Fall season and as temperatures start to drop, wind and cold increase. Around this time of year, the Lungs and body fluids can be damaged as they are susceptible to environmental dryness and cold.
Your Lungs being the “tender organ” require fluids to circulate defensive/immune energy (Wei qi). Keeping your mucous membranes of the throat, sinuses and Lungs hydrated as they act as an immune barrier to external pathogenic invasion. Humidifiers have been scientifically proven to also keep your mucus membranes hydrated, hence, maintaining a healthy barrier to viruses and other pathogens in air.
Adequate hydration helps to flush out toxic by-products of viral infection – keeping in mind to stick with clear fluids only as dairy products are mucus forming. Also, warm to room temperature drinks, so you don’t shock your system. Be aware of your caffeine intake too, as it is a diuretic, which can lead to dehydration, subsequently drying out your Lungs
Increasing fluid intake and making dietary modifications (see above) such as adding in moistening foods like these delicious poached pears can go a long way in supporting your well being in the Fall season!
Handwashing, Masking & Staying Home
As the cold and flu season starts to ramp up and the dreaded season of drippy noses and upper respiratory infections is upon us, we have very simple measures to keep illness at bay.
If you have gotten lax with handwashing, masking, and staying home when ill NOW IS THE TIME to consider re-incorporating these preventative measures to keep yourself and others safe because immunocompromised people matter!
Moxibustion
Chinese classical texts have a long history of utilizing moxibustion (or moxa for short) to strengthen the body and supplement the Qi as a preventative treatment. With back-to-school season right around the corner comes an uptick in common colds, flu, and COVID exposure. Late summer to early fall is the ideal time to begin incorporating moxibustion as a preventative measure to supplement our body, boost our immunity and strengthen our resistance to pathogens. As well, when appropriate, moxa can be used during the course of an illness to aid in the severity and duration of symptoms.
Chinese style moxibustion or “moxa” consists of mugwort (Artemesia vulgaris) rolled into a cigar-like stick. This stick is ignited and the heat from the stick is indirectly applied over regions of the body or specific acupuncture points. Moxa has properties to warm the acupuncture meridians (heat can often be felt traveling along channels), stimulate circulation of qi and blood, boosts vitality and opens pores or collaterals.
For prevention use generally speaking, moxa is best used with frequent and regular application. I (JO) like to incorporate moxa into my bedtime routine or while watching TV!
For more information and detailed instructions READ HERE
Commonly recommended points
ST 36 (Zu san li) – located on the lateral/outer side of the shin bone, measure 1 hand-width below the bottom of the kneecap.
A point commonly used to boost immunity and scientifically shown to treat anemia and other conditions related to blood cell production
CV 4 (Guan yuan) -on midline of the abdomen, 1 hand-width below the umbilicus.
It is traditionally used for menstrual issues and infertility (male or female). It can address dampness, such as diarrhea and frequent urination. It is great also for general energy and wellness.
PLEASE NOTE: moxa is for personal use ONLY and are considered adjunctives for the prevention or relief of basic health complaints. They do not replace primary medical care and if your condition persists or worsens, consult your health care practitioner.
Wishing you a cozy and restorative fall season!
If you are in need of some seasonal support or a tune up my schedule is now open for September and October.
| Tuesdays (CA) | 3:00 – 7:45pm |
| Thursdays (C+G) | 3:00 – 6:45pm |
