Acupuncture Wellness Tips for Autumn

Fall Equinox is the peak day of equal light and darkness before the daily hours of sunlight begin to curtail. The natural world is at its pinnacle of harvest, and the energetic shift of routine and structure comes to the forefront of our lives. Long and endless summer days are winding down, kids have returned to school, pumpkin spice lattes are back, and the leaves start to change color in preparation for letting go. 

Chinese Medicine's five elements include Fire, Earth, Metal, Water, and Wood, corresponding to organs, seasons, climate, color, emotions, smells, sounds, and tastes. The Five Element theory helps us to align our mind, body, and spirit to the natural circadian rhythms for optimal health.

“Yang” is the outward, active, warm energy. The energy of doing. Summer is the most “Yang” time of year and when we are most active and busy. The pivotal season of Fall starts the return to the most “Yin” time of year, Winter. “Yin” energy represents inward, slower paced, cooler energy. Yin represents moving inward with more rest and less to do lists.

According to Acupuncture, autumn is the season of the Metal Element, which correlates to the Lungs and Large Intestine meridians, the color white, the taste of pungent, and the emotions of grief and sadness. The movement of autumn is contraction, the impetus to change from the most yang time (summer) to the most yin time (winter). It is a time for structure, routine, and the practice of letting go of what no longer serves us.

The Lungs enable us to breathe in the pure, crisp autumn air and release the air's impurities, toxins, and waste. Likewise, the Large Intestine functions to "let go" of toxins no longer needed in the body. When these channels become out of balance or deficient, one may experience allergies, asthma, frequent colds, skin issues, grief, sadness, constipation, or digestive upset.

The Metal Element

Organ - Lung/Large Intestine

Season - Fall

Color - White

Flavor - Pungent

Emotion - Grief/Sadness

Climate - Dryness

Sensory Organ - Nose

Tissue - Skin

Movement - Contraction

Sound - Crying

Wellness Tips

We can apply these theories of five elements to better support the body and align with the cycle of nature. Below are a few wellness tips to strengthen your health during the Fall season.

Practice "Letting Go"

Autumn serves as a time for purging all that no longer serves us. Let go of physical items, emotions, thoughts, or habits that do not benefit you.

Place an empty basket in your closet, and begin to place items to donate to a consignment store. By decluttering your home, you offer yourself structure and clarity.

Meditation for emotional health. Insight Timer App offers great guided and free meditations to help with the art of letting go or working through grief and sadness.

Support the Lungs

Autumn is the onset of cold and flu season, so all the more reason to strengthen the Lungs and Large Intestine meridians.  

Deep Breathing helps to clear out toxins in the Lungs, reduces stress (which wears down the immune system), and provides clarity. Find a time in the morning, during a work break, or before bed to sit for a few minutes. I enjoy the "3 part breathing exercise" with the hands on the belly and chest as biofeedback guides.

3 part Breathing Exercise:

• Sitting or laying down, place one hand on the belly and one hand on the chest. Take a moment to simply observe the breath.

• Take a deep inhale and exhale completely.

• Then, take a slow breath beginning at the belly, expanding the belly, then into the diaphragm area, then to the chest, expanding the lungs. Hold for a few seconds, then exhale completely.

• Repeat for a few cycles.

• Then, let the breathwork go. Observe the changes in the body.

Fall is also the season of grief and can represent acknowledging what has ended, and release what no longer belongs in the next chapter of your life.

Protect Your Neck

In Chinese Medicine theory, the back of the neck is the gateway for viruses to enter. You protect your immune system by covering up your neck, especially on windy and cooler days or post-exercise when the pores are open.

Fall is also the season of dryness and this may show up as dry skin, lips, or a dry throat. You may also notice an increase in constipation, increased thirst or feeling more sensitive to cold air.

Make sure to continue hydration - room temp water with a pinch of sea salt or hot herbal teas are best for digestion and moistening the bowels. Moisten the skin with jojoba or coconut oil.

Your Fall wellness should focus on more gentle nourishment and moistening, rather than aggressive detox diets.

Protect your sleep as the season shifts to less daylight. Shorter days can affect your usual rhythm. Having a consistent bedtime, ideally by 10pm, can support your body in preparation for cold and flu season. Night time is the time for rest and repair. If you are up past 10pm, you aren’t giving your body the important repair time to function the next day. If your bedtime has been inconsistent due to the hustle and bustle of summer, start to slowly move your bedtime up by 15 minutes each week. Turn down lights, turn off devices an hour before bed, and find a quieter activity like reading or listening to an audio book or meditation to wind down.

Acupuncture

Guasha is a technique involving gently scraping the skin with a massage tool to improve circulation, activate the immune system, reduce inflammation and alleviate pain. Guasha is used for chronic pain, inflammation, headaches, migraines, immune defense, and common cold and allergy-related symptoms.

I recommend receiving Guasha at the beginning of cold and flu season to give the immune system a boost.

Herbal Medicine

Herbal prescriptions can be taken for both preventative, early onset of cold and flu symptoms and late stage and post-cold stages. Herbs are powerful and can get the job done very quickly if you take the right formula at the right time. Only take herbs under an experienced and qualified Acupuncturist who is also an Herbalist.

Learn about Herbal Medicine in my Blog post here.

Fall Nutrition

Eat seasonally and reduce "cold" and "raw" foods. Let go of the summer salads, watermelon, and smoothies and move towards a diet with cooked veggies, warming spices, and warm drinks.

Add white foods to align with the metal element and strengthen the Lungs and Large Intestine meridians: turnips, onions, garlic, daikon radish, and pears.

Add pungent foods to give the immune system a boost: Garlic, scallions, chives, onions, mustard greens, and spices such as cinnamon, ginger, clove, and horseradish. Pungent foods help dispel congestion in the Lungs.

My Favorite Autumn Stew Recipe:

Autumn Soup Recipe from the cookbook Vegan Planet.

-approximately 6 cups peeled and

chopped root veggies such as: butternut

squash, sweet potatoes, beets, carrots

-1 small yellow onion chopped

-4 cups broth (I use vegetable)

- 1/2 cup dry white wine

-1/2 tsp dried thyme or blend of savory

herbs

- salt and pepper

- 1 can of kidney beans or fresh if you

have the time

- 1 bunch of your favorite dark leafy

greens chopped, boiled, and drained.

We used collards!

-optional add chopped cashews

Directions

-Sauté chopped root veggies, spices, and

onions for approximately 10 minutes

-add wine

-add broth bring to boil, simmer until

veggies are tender (about 30 mins)

- purée soup in blender

-add kidney beans, leafy greens and

cashews

-season to taste and enjoy!

Fall is not asking you to do more. It’s an invitation to shift inward, slow the pace, let go of what is no longer serving. you, and find nourishment in warm cooked meals with root veggies and immune boosting herbs.

If you would like assistance with Fall Nutrition or an immune boost, book online or call 941-499-7775.

Happy Fall!

Dr. Jen