
Another season change is upon us! Here are some ways we can support ourselves and each other as we transition from summer to fall. In Chinese medicine, the body is considered part of the environment and is deeply affected by what is happening in the external world, so from a health perspective it makes sense to adapt how we live to what is happening seasonally to stay well. This is especially important as we head into a time when sickness is going around.
The energy of Fall
Fall is associated with the Metal element in Chinese medicine. It is associated with the Lung and Large Intestine organs in TCM. Metal is all about discernment, refinement, letting go. A phrase we hear a lot around this time is “letting go of what no longer serves you”. This can feel kind of abstract but it can mean releasing old patterns and behaviours that no longer feel resonant, letting go of people or situations that aren’t part of your next stage of life, letting go of resentments or bitterness. The emotion that relates with the Lung is grief, so if you are noticing grief and sadness feeling more prominent in your emotional landscape lately, you are right on schedule. As the days get colder and shorter, we often become a little less busy / distracted and it’s common for any emotions we haven’t processed to come to the surface to be felt fully. Crying is a great way to release emotions and calm the nervous system. Going for acupuncture, counselling or somatic counselling can be great ways to support this emotional processing through the mind and body.
It can be helpful to clean your physical space and declutter, letting go of items that are no longer helpful to you but could help someone else. Vacuuming and dusting are also supportive to the Lung so the air is cleaner in our homes. Breathwork can be helpful during this season. Some breathing techniques that can be helpful: box breathing, physiological sigh, bee breath, or simply deep breathing down into the belly. Don’t forget to expand breath into the back of the lungs and laterally into the ribcage as well. So many of us breathe shallowly, especially due to a lot of sitting, so it’s important for the Lung to breathe well and get enough oxygen.

Eating
Fall is an excellent time to adapt our diet to consume what is growing around us. This typically means a shift from having more raw vegetables found in the garden to vegetables that require being cooked. This can include having fewer salads or having warm salads, for example with a cooked root vegetable like yam or beet as the base. The stomach is considered the 100 degree soup in Chinese medicine, so having food that is cooked and warm in temperature makes it easier for your body to digest and absorb nutrients. Roasting, baking, making soups and stews are all ideal methods of cooking to support the body in the colder months. Using slow cookers or crockpots is an excellent way to do this without as much hands-on time in the kitchen, plus leftovers! Tomato season also comes at the perfect time as they are rich in vitamin C which is supportive during cold/flu season. Pears are also an excellent food to incorporate into your diet as they moisten the Lung.
Drinking
Be sure to stay hydrated! Many of us lose the thirst prompt as the weather cools down and therefore can become dehydrated. Making sure to drink enough water is crucial for your body to function well, including helping with headaches and digestion. Adding trace minerals can be helpful (please do your own research). If you struggle with drinking enough water, consider making reminder alarms on your phone to prompt you throughout the day to have a glass of water. Consider adding it into your routine, like having a glass of water beside your bed that you drink first thing in the morning (we are often dehydrated after sleeping). It’s best to just have sips of water with meals so your body can digest well. A great seasonal tip if you don’t love the taste of water is to have herbal teas you enjoy. There are many boxed and loose teas at the grocery stores or health food stores. Edible Island has a great selection of bulk herbs if you want to mix your own teas or infusions (can use boiling water, let sit for 8 hours and then strain and refrigerate) to incorporate more minerals in your diet.
Keeping Active
For a lot of us, activity can slow down a lot as the days get cooler and shorter. Finding some form of movement that feels enjoyable to you to continue through the darker days is so helpful for physical and mental health. From a Chinese medicine perspective, we need to move like all living things. Movement helps to move our qi which is essential for good health. This can help with digestion, emotions, body pain, headaches, menstrual pain, etc. The key is to find something you like doing! That doesn’t always mean it feels comfortable but should ideally be something you don’t dread and put off. Walking is one of the best forms of movement and if you can get outside to do it, it has the extra benefit of fresh air, getting sunlight (even if it’s overcast) and noticing seasonal changes. Vitamin D supplementation can be helpful for those of us who don’t get enough light during these darker seasons.
Sleep
One of the number one things you can do to help yourself and your family in cold/flu season is to support your sleep! Having a well rested body is extremely helpful when you come into contact with viruses this fall. If the body is run down and depleted, it’s easier to become sicker for longer. Getting enough rest helps your body be more resilient to pathogens. Many of us need more sleep in the fall and winter. One of the best ways to make that happen is to have an earlier bedtime, rather than trying to sleep in later. This gives your body a better chance to wake up on its own time so it’s getting enough rest, while keeping the benefit of waking as the energy of the day rises. Turning off electronics an hour before bed (which can disrupt circadian rhythm) and having a cozy nighttime routine is helpful. Limit caffeine after noon and having herbal teas in the evening can be helpful. Keep your bedroom whatever temperature helps you sleep best and dress yourself so you don’t overheat. Reading before bed or doing gentle stretching are great ways to slow the mind. Consider brain dumping/journalling before bed if you have a busy mind while falling asleep. Getting enough movement and giving yourself enough space to feel your emotions during the day can also be helpful. In Lung season it can be common to wake up between 3-5am, so this is a great indication that acupuncture can be supportive to you.
Leaning into the gifts of the season
Every season carries with it its own gifts! I saw so many clients who felt overextended or oversocialized this summer. Fall may carry the gifts of more down time, alone time, quiet time, less pressure to make the most out of every moment of our fleeting summer. For many of us, routine feels welcome. Getting outside can be helpful to notice the seasonal changes like the leaves changing, the first frost, earlier sunsets, etc. It’s also nice to have things to look forward to. This could be planning a potluck or dinner with friends, craft night, book club, etc. It’s a great time to see where you can be of service to others, especially leading up to holiday season when there are so many in need. In the garden, attuning to the seasons can mean collecting the last of the harvest, pulling up all the plants that have finished producing, mulching with leaves and appreciating all your hard work. Fall is a necessary part of the seasonal cycle and when we can shift from resisting to embracing it for its unique gifts, we give ourselves a more harmonious experience.
Happy fall!
Veronica Palmer-Jones is a licensed acupuncturist in the Comox Valley, British Columbia. She loves working with mental health, seasonal wellness, craniosacral therapy and more through her online articles at the clinic, The Remedy Room, on Cliffe Avenue, Courtenay. Call for an appointment at 250-800-7738.
コメント