Transition to Autumn: Nourishing the Body, Mind, and Spirit

As the days grow shorter and the air becomes crisp, autumn invites us to embrace introspection and balance. Rooted in traditional philosophies like Chinese medicine, macrobiotics, and Japanese Kampo medicine, autumn is considered the Metal season. This element governs the lungs and large intestine, organs closely tied to physical and emotional health. During this season, focusing on nourishing these organs, addressing dryness, and resolving emotions such as grief and sadness that may surface is essential.

Autumn, the Metal Season: A Time for Letting Go

In traditional Chinese medicine (TCM), the Metal element symbolizes clarity, structure, and the ability to let go—much like trees shedding leaves. The lungs, as the “tender organ,” are particularly vulnerable during this season due to the dry and cool air, which can cause imbalances such as dryness in the skin, throat, and respiratory system.

Emotionally, the lungs are associated with grief and sadness. Autumn provides an opportunity to reflect, release unresolved emotions, and create space for new energy. Just as nature transitions, we too can embrace this time to let go of what no longer serves us—physical clutter, emotional baggage, or unhealthy habits.

Addressing Dryness and Supporting Lung Health

Dryness is a hallmark of the autumn season, and it can manifest in the lungs, skin, and overall vitality. Here’s how to counteract it:

1. Hydrating Foods

• Pears: A classic remedy in TCM, pears are known for their ability to moisten the lungs and soothe dryness. Enjoy them raw, poached, or in a light soup.
• White Fungus (Tremella): Used in Chinese medicine for its hydrating properties, this fungus is a natural moisturizer for the lungs and skin.
• Soy bean Products: Soy products naturally moisten and help combat dryness in the lungs and intestines. It also offers protein, essential amino acids, and minerals
• Soups and Broths: Warm, nourishing soups with ingredients like daikon radish, carrots, and ginger provide hydration and support digestion.

2. Healthy Fats

Incorporate nuts, seeds, and oils like flaxseed and sesame to combat dryness and support skin health, which is closely linked to lung vitality.

3. Pungent Foods

In Eastern Medicine, the mental season is associated with the lungs and large intestine, which are vulnerable to dryness and stagnation during autumn. Pungent foods—those with a spicy, aromatic quality—are particularly beneficial this time of year.

Pungent foods stimulate circulation and apparent stagnation and help move energy upward and outward, which is essential for lung health. They also assist in breaking up mucus, promoting detoxification, and protecting the body from seasonal colds and respiratory issues.

• Ginger: A warming and anti-inflammatory root that soothes the respiratory system and improves circulation. Add it to teas, soups, or stir-fries.
• Garlic: Known for its antimicrobial properties, garlic supports immunity and clears mucus from the lungs.
• Onions: Rich in antioxidants, onions help reduce inflammation and protect lung health.
• Radishes: Daikon radish is used in Japanese and Chinese medicine to clear phlegm and support digestion.
• Horseradish: A potent decongestant that clears the sinuses and lungs.
• Mustard Greens: These leafy greens have a gentle, pungent flavour and are excellent for promoting circulation and lung function.
• Peppermint and Basil: Aromatic herbs that stimulate the lungs and aid digestion.

4. Mucilaginous foods

Mucilaginous foods are those that become gel-like when mixed with water. These foods are incredibly soothing and protective for the respiratory and digestive systems, making them ideal for autumn. They:

These foods help to lubricate the lungs and intestines, ensuring that tissues remain moist and free from irritation. When consumed, they form a gel-like consistency that creates a protective barrier along the gut and respiratory tract. This barrier not only aids in promoting healing but also soothes inflammation, providing relief for dryness-related discomfort. Furthermore, mucilaginous foods play a key role in maintaining skin hydration and elasticity, offering nourishment that helps the body adapt to the seasonal changes.

• Sea Vegetables

Foods like wakame, nori, and kombu are rich in minerals and have a mucilaginous texture that soothes the lungs and digestive system.

Add them to miso soup or broths for a hydrating and nourishing meal.

• Okra

Known for its slimy texture, okra is excellent for lubricating the lungs and intestines. Sauté it lightly or add it to stews, or slice finely and eat raw.

• Flaxseeds and Chia Seeds

When soaked, these seeds form a gel-like substance that soothes the digestive tract and supports hydration.

Use them in smoothies, porridges, or as a topping for yogurt or desserts.

• Aloe Vera

Known for its cooling and hydrating properties, aloe vera is a powerful mucilaginous food. Drink aloe vera juice or add it to smoothies for a lung-soothing boost.

5. Herbal Allies

• Astragalus : Strengthens the lungs and boosts immunity, protecting against seasonal colds.
• Reishi Mushroom: A calming adaptogen that supports lung health and emotional balance.
• Mulberry Leaf : Soothes dry coughs and irritation caused by autumn dryness.
• Schisandra : Moistens the lungs and helps retain hydration in the body.

Resolving Grief and Emotional Health

The lungs are deeply tied to emotional well-being, particularly grief and sadness. Suppressed emotions can weaken lung function, while addressing and resolving these feelings can enhance vitality.

1. Practices for Emotional Release

• Journaling: Write down thoughts and feelings to process grief and let go of burdens.
• Breathwork: Engage in deep, mindful breathing to strengthen the lungs and release emotional tension. Practices like diaphragmatic breathing or alternate nostril breathing can be especially helpful.
• Meditation: Dedicate time to quiet reflection, allowing yourself to sit with emotions without judgment.

2. Community and Connection

Grief can feel isolating, but sharing your experiences with trusted friends, family, or support groups can be profoundly healing. Autumn is a time to nurture meaningful connections while honouring the introspective energy of the season.

3. Gentle Movement

Practices like yoga, tai chi, or qigong can help release stagnant energy, improve circulation, and strengthen the lungs. These movements also provide an opportunity to connect with the rhythm of your breath.

Rituals for Autumn Self-Care

Here are a few holistic practices to align your body, mind, and spirit with the Metal season:

• Morning Breathing Ritual: Begin your day with 5–10 minutes of deep breathing exercises to energize the lungs and clear your mind.
• Evening Reflection: Light a candle and take a few moments to reflect on what you’re ready to release, whether it’s physical clutter, emotional weight, or outdated habits.
• Warm Herbal Teas: Sip on teas made with astragalus, ginger, or reishi to nourish your body and calm your mind.

PRODUCTS HELPFUL IN THIS SEASON