By Lauren R. Dyer, DAC

In Traditional Chinese Medicine (TCM), living with the seasons is essential to prevent illness and safeguard the balance of our body’s systems. This is because as our external environment changes, our internal (physical) health shifts too. Some examples of this are apparent everyday, even if we do not give them much thought. For instance in the Fall: it gets darker earlier prompting our circadian rhythms to adapt, our mood might change with decreased sunlight and absorption of Vitamin D, while the chill in the air tenses our muscles right up. Just like how these changes are anticipated from a Western view, for centuries doctors of Chinese Medicine also observed this natural phenomena. They came to understand how the seasons impacted our physiology, and as a result, gained wisdom of ways to adapt.

In TCM, Fall has a nature all its own: it is the season where the dynamic, warming, and active Yang energy of the summer wanes into the more structured, cooler, and introspective Yin phase of the year as we prepare for Winter. Autumn is associated with the Metal element and Lungs which govern the skin, respiratory system, immunity, and the emotions of grief/sadness.

The Fall is also dominated by dryness and wind which can attack the Lung, leading to common symptoms such as a scratchy throat, a dry nose, chapped lips, dry cough, etc. To protect the body from these factors, preventative health for Fall focuses on warming and strengthening the body.

So as the temperature drops, leaves change, and cold-season abounds, here are some ways to stay healthy this Fall according to TCM:

Tip #1:

Enjoy Mostly Warm-Cooked Foods & Drinks

In TCM, keeping your digestive fire stoked is important for your overall well-being. Having a strong Spleen and Stomach are essential for nutrient absorption, distribution, and a healthy immune system (aka your gut microbiome). When the temperature cools down, so does the energy of our digestive system. This is why cold and raw foods (salads, smoothies, ice cream, yogurt, etc.) can damage your digestive fire when consumed too frequently, especially in the cooler months. Instead, opt for foods that are cooked. These will warm your body and keep your digestive fire revving this time of year. After all, tis' the season for soups and stews anyways. If you still need your daily salads, try adding a cooked veggie, meat, or grain (like quinoa or rice) to offset the cold nature of the greens. Or if you are more of a shake/smoothie person, try not adding ice, using fresh (not frozen) fruits/veggies, adding a slice of fresh ginger root, or waiting to drink it at room temperature. You might find yourself pleasantly surprised with what one week of eating (and drinking) warm things will do for your digestion, especially if you notice you tend to bloat easily, get tired after meals, or have IBS-like symptoms such as loose stools. To learn more about optimal digestion in TCM, check out this post of ours on Instagram.

Tip #2:

Keep Your Neck Covered

Just like how allergens, bacteria, and viruses can be seen as pathogenic factors in the West, in TCM, environmental elements (such as Wind, Dryness, Heat, Fire, Dampness, Cold, etc.) can become the cause for disharmony and illness in excess through exposure or when generated internally. Wind for example is considered a vehicle for illness, as it carries airborne pathogens that can make us sick. It's no coincidence that the back of the neck is considered the "Wind Gate" and several Acupuncture points along that area have "Wind" in their name (like GB-20 "Wind Pool" and DU 16- "Palace of Wind"). When our neck is exposed in the Fall, we can get sick more easily. This is also why a stiff neck is considered an early symptom of a cold in TCM. So, whether you want to don a scarf the size of a blanket or at least a jacket with a high collar, remember to cover your Wind Gate this Fall.

Tip #3: Work Through Your Sadness + Grief

Each season invites us to change in different ways, and part of that process usually means letting go in others. Fall signals the start into the end of the year…a time for introspection while looking at what mindsets and habits are no longer worth your energy, and re-structuring accordingly (think: back to school, Virgo season energy). In TCM, Fall is also associated with the Lungs, which govern emotions of grief and sadness. One of the reasons I fell in love with TCM is how it respects and understands how emotions (especially when excessive or repressed for too long) can affect our physical health. For example, sadness and grief tend to manifest in the Lungs as respiratory issues: a sudden (or chronic) cough, asthma, wheezing, and chest tightness, or repeatedly waking between 3-5am (the Lung’s time according to the Chinese Medicine Body Clock). Because the Lungs neighbor the Heart, there can also be palpitations, anxiety, and a racing beat.

When repressed for too long, grief can also generate an imbalance in the Lung’s partner-organ: the Large Intestine. Just as the Lungs are responsible for taking in, the Large Intestine is for…you guessed it, letting go. Our ability to release control and the hold the past has on us is reflected in the Large Intestine. Rather than thinking of letting go as “forgetting,” think about it as giving yourself the chance to move forward. It’s not that grief goes away, but the ways it shows up and affects us can change over time.

Acupuncture is a gentle way to create the space and a safety for the body to release the heavy emotions and somatic memories tied to experiences of difficult transitions and loss.

Tip #4: Drink Lemon, Ginger & Pear Tea

When life gives you lemons, like a cold or chronic allergies, make a Lemon, Pear & Ginger Tea to combat it! It's basically a warm, spicy lemonade... Plus, it's high in Vitamin C, thanks to the Lemon, while the Ginger has anti-inflammatory properties, making it a necessary combo for cold season. In TCM, pears are said to nourish and moisten the Lungs - ideal for those pesky dry coughs and sore throats. Honey balances the ginger's spiciness, and if it is local, it will have bonus immune-supporting properties. This is a tea I make in large batches and sip as a background drink during the day - because let's face it, how can I care for others if I am sick? I don't have time for that.
Chances are, you don't either.

Here is a quick and easy recipe: 

What You'll Need: 1 Pear, 1 Lemon,  3-4 pieces of Ginger Root (sliced into 1" pieces), Honey to taste, (the more local, the better) 

What You'll Do: Combine the sliced lemon, ginger root, and pear into a small pot. Add 4 cups of water (6 cups for a more diluted flavor). Bring to a boil and then simmer for 5 minutes. Serve and add honey to taste! Allow it to cool as needed & enjoy! 

Note: This tea is meant to have a strong flavor, but if you want something more mild, reduce the ginger. If you have signs of internal "heat" aka prone to anger/irritability, yellow phlegm, fever, excess sweating, or hot flashes - ditch the ginger. 

Tip #5: Get Acupuncture & Gua Sha Preventatively

Acupuncture is a ancient medical therapy that uses hair-thin, single-use, and sterile needles to facilitate your body’s own healing process—and supporting your immune system (aka your “Wei Qi” or Defensive Qi) is a huge part of that. Acupuncture has been shown to reduce inflammation, release endorphins, promote circulation while restoring the proper functioning or energy (called “Qi") to your body’s systems. There are several Acupuncture points that I use regularly to alleviate sinus pressure, stop headaches, reduce allergies, clear phlegm, and strengthen the Lungs.

Also, remember the "Wind Gate" from Tip #2? During the Fall, Gua Sha is another versatile soft-tissue therapy applied along your upper neck and shoulders at the earliest signs of a cold (stiff neck, sniffles, you know the feeling) to keep it from progressing. Compared to antihistamines and other OTC allergy medications which rarely come without annoying-to-harmful side effects (or rebound-symptoms from overuse such as the case with nasal decongestants), Acupuncture and Gua Sha are effective therapies that treat beyond the symptom level to promote sustainable relief.

In addition to individualized care, we will collaborate on strategies for you to adopt beyond the treatment setting so you can take your health into your own hands—because that is my goal for you and all of my patients. For additional guidance going into the season ahead, feel free to reach out or when you’re ready, schedule online.

Thank you for reading & take care!

—Dr. Lauren Favreau

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Disclaimer: Information contained in this article is not meant to diagnose or treat any medical symptoms/condition. None of these claims are intended to infer prevention of the flu, common cold, or other respiratory illnesses. If you have any health concerns or an emergency, seek out medical attention. If you are a patient of ours with a health concern, contact us so we can help and make appropriate referrals as needed.

Behind The Blog

HI, I’M LAUREN FAVREAU.

I am the Co-Founder and Doctor of Acupuncture (DAC) here at Rune in New Gloucester, Maine. I specialize in providing care for Chronic Pain Relief as well as Mental/Emotional Health.

In Traditional Chinese Medicine, these are areas that not only directly reflect one another, but are close to my heart from when I was a patient of this medicine before I was a practitioner. I am passionate about guiding others to live a more embodied and vibrant life by becoming their own healer and their body’s best advocate.

If you would like to learn more about Acupuncture, my care, and other topics like this one, feel free to explore our The Journal as well as our Instagram (@runeacupuncture) for more insights.