Hello Autumn

In the Nei Jing, the ancient core text of medicine in China: “Spring gives birth, Summer grows, Autumn harvests and Winter stores.” (春生, 夏長, 秋收, 冬藏) The Metal phase is summarized by that one word associated with Autumn – “harvest.” Autumn is the season when everything is in a state of inward contraction. Plants start to die or to hibernate, and the weather becomes cooler and drier.

In addition to the Autumn season, Metal is associated with the setting of the sun each day and the Venus planet in the heavens. Metal represents dryness and the color white. In the body Metal is the Lung among the Zang-viscera, and the Large Intestine among the Fu-bowels. By extension from these internal organs, Metal represents the skin and hair, the nose (i.e., both the upper and lower respiratory tract), and the sense of smell.

The taste of Metal is acrid (spicy), its associated grain is rice, and the domestic animal is the horse. The Confucian tradition speaks of the Five Constant Virtues (五常), and the virtue associated with Metal is selflessness – Yi (義). Also, in the Confucian tradition, the mental poison of the Metal phase is criticism or judgment – Nao (惱).

Foods for Autumn

Autumn is the season associated with the Lungs

Autumn is the season associated with the Lungs, and thus even though we should avoid very spicy foods, mildly spicy foods are good this time of year for Lung function. These foods include ginger, scallion, leek, and black pepper. Mildly sweet and slightly sour fruits also help moisten and benefit the Lungs, including pears, plums, persimmons, peaches

Autumn Foods to include to create a healthy internal balance to the external environment - spinach, okra, persimmon, grapes, apples, plums, pears, pomegranates, lychee, rose hips, and various nuts and seeds, such as almonds, peanuts, and sesame seeds. We should also add beans, such as adzuki for their lightly sour and sweet flavor, tofu, sourdough bread, vinegar, olives and a variety of mushrooms, including shiitake, oyster, and Cremini. Include foods that are more warming including animal foods (chicken, lamb, beef) whole oats, millet, rice, onions, leeks, spring onions (scallops), garlic, ginger and cinnamon, as well as sprinkling black red or white pepper onto dishes especially if you feel cold inside. The pungent and warming qualities of spices increase circulation of body fluids and help to gently activate digestion

Foods to Avoid

that burden the spleen and inhibit digestion

Foods that are overly fatty, greasy, oily, 

Foods that are excessively cooling and raw or cold dairy foods, which can burden the spleen and inhibit effective digestion.

Cooking Methods

Longer times at lower temperatures

Cook for longer times at lower temperatures. This is a more yang style of cooking and stimulates warmth within the body. We want to add more yang to our food without drying it out. Fermented foods are useful in replenishing beneficial gut bacteria supporting the large intestine and the health of the microbiome. Foods like sauerkraut, pickles, yogurt. Baking, blanching, frying, roasting, boiling, and simmering are also useful during the autumn season, while adding more seasoning brings warming yang into your cooking to balance the movement into the yin time of year. 

Tea’s for Autumn

There are many simple herbal teas that promote wellness this season

Because the basic flavor associated with the Metal phase and Autumn is sour, a delicious daily tea to make is simply steeping one or two slices of fresh lemon in boiling hot water. A second sour flavored beverage for the season is rose hip tea. Rose hips are the fruit of the rose plant and an excellent source of vitamin C. Not only is vitamin C an important nutrient, research suggests it can also be effective in preventing and treating the common cold. There are many simple herbal teas that promote wellness this season, try aromatic teas like eucalyptus, sage and thyme infusions. Since Autumn is one peak time for seasonal allergies, one strategy to employ is to use simple single herbs to clear wind and heat from the head. Two examples of this are chrysanthemum (ju hua 菊花) and mint (bo he 薄荷). To make these teas, take about a teaspoon of either of these two herbs in their dry form (or use both!) and add to one cup of boiling hot water. Let steep and sip throughout the day. If dryness symptoms are present, such as dry eyes or nose, or slight constipation, honey can be added to taste. For patients with chronic dry eyes that worsen in the Autumn, make a tea by combining one teaspoon chrysanthemum flowers with one teaspoon Chinese wolfberries (i.e., Goji berries; gou qi zi 枸杞子).

Physical Activity

Physical activities can be more subtle and nuanced in autumn

Physical activities can be more subtle and nuanced in autumn. Practice breathing exercises, such as mindful breathing or deep breathing to build awareness to the power of breathing to relax and re oxygenate our bodies. Gentle movement or exercise that emphasizes coordinating your breathing and movement- yoga, Pilates, qi gong, tai qi, will help you bring your attention inward. Regular meditation, even for short periods also support movement within giving time and space to be quite focus and reflect.