As the long, golden days of summer give way to the crisp air and shifting colors of autumn, our bodies sense the change before our minds do. In Traditional Chinese Medicine, fall is associated with the Lung and Large Intestine systems—organs that govern both our physical immunity and our ability to release what no longer serves us.
Autumn invites us to gather our energy inward, strengthen our defenses, and find beauty in letting go—just as the trees release their leaves.
Chinese Medicine Wisdom for Autumn
- Protect Your Lungs
Dry air can lead to scratchy throats, lingering coughs, dry skin, or even constipation. Support your Lungs with hydrating foods like pears, apples, sesame seeds, honey, and soups with root vegetables. Think “moistening and nourishing” rather than spicy or drying.
- Build Resilience
The Lungs are the body’s first line of defense. This is a good season to focus on immune support with warming teas (ginger, cinnamon, astragalus) and regular acupuncture to strengthen your Wei Qi (protective energy).
- Bundle Up Wisely
In Chinese Medicine, wind is said to enter through the back of the neck, making scarves an essential accessory in autumn. Keeping your neck covered on blustery days helps prevent seasonal colds from taking hold.
- Practice the Art of Letting Go
Whether it’s clearing clutter from your home, journaling to release emotional heaviness, or simply taking a walk to exhale the day, fall supports these rituals of cleansing.
Seasonal Recipe: Sweet Potato, Carrot, Apple & Red Lentil Soup
This vibrant soup is grounding, gently warming, and deeply nourishing—perfect for autumn evenings. Sweet potatoes and carrots support digestion, apple adds a subtle brightness, and
lentils provide satisfying protein. The warming spices help protect the Lungs and keep your energy balanced as the weather cools.
Ingredients (serves 6):
- 2 large sweet potatoes, peeled and chopped
- 3 large carrots, peeled and chopped
- 1 apple, peeled, cored, and chopped
- 1 onion, chopped
- ½ cup red lentils, rinsed
- 2–3 slices fresh ginger (or ½ tsp minced)
- 4 cups vegetable or chicken broth
- 2 tbsp butter or olive oil
- 1 tsp salt (to taste)
- ½ tsp black pepper
- ½ tsp ground cumin
- ½ tsp paprika
- Pinch of chili powder (optional, for warmth)
Instructions:
- In a large pot, heat butter or olive oil over medium heat. Add onion, sweet potatoes, carrots, and apple. Sauté until onion is translucent (about 8–10 minutes). 2. Stir in lentils, ginger, salt, pepper, cumin, paprika, and chili powder. Mix well. 3. Add broth and bring to a boil. Reduce heat, cover, and simmer for 25–30 minutes, until vegetables and lentils are tender.
- Purée soup with an immersion blender (or in batches using a regular blender) until smooth. Thin with water or broth if needed.
- Serve warm, topped with fresh herbs, a drizzle of olive oil, or a dollop of yogurt.
Fall Tip: Apples already help moisten Lung Yin, but for even more protection against autumn dryness, you can add a pear alongside the apple—or finish the soup with a drizzle of sesame oil or a touch of honey.
*Adapted from a recipe originally published on Allrecipes.com.
Stop a Cold in Its Tracks
The earlier you take action, the quicker recovery tends to be. Here are simple, effective remedies to keep on hand for those “uh oh” moments:
- Sore throat (scratchy, swollen, or painful): Zinc lozenges are one of the most time-tested first responses. Add in Vitamin C and/or Echinacea at the earliest sign of
irritation to give your immune system an extra push. A warm salt-water gargle can also soothe.
- Cough (especially dry or nagging): Wild cherry bark syrup is a classic remedy to calm and ease the cough reflex. Steamed pear with honey is a Chinese Medicine favorite to soothe the throat and moisten the Lungs.
- Nasal congestion or sinus pressure: A neti pot or saline spray helps clear passages. Steam inhalations with a drop of eucalyptus or peppermint oil can open things up. N-acetyl cysteine (NAC) is also helpful, as it thins mucus and makes it easier to clear congestion.
- Chills, body aches, or that “run down” feeling: A hot cup of ginger or turmeric tea is a simple but powerful first step. An Epsom salt bath can ease sore muscles and help you sweat gently, supporting recovery. Rest and warmth are your best medicine here.
- Broad immune defense: Oregano oil and Olive Leaf extract (capsules or tincture) are potent antimicrobials that can be helpful right at the first tickle of a bug, especially for those prone to sinus or throat infections. Use with care, as they’re strong and not suited for everyone.
✨ And of course, I carry professional-grade herbal formulas in my office that are stronger and more targeted—so if something is brewing, reach out and I can match you with the right support.
A Gentle Note of Gratitude
Many of you have shared my work with your friends and family, and I can’t tell you how much that means to me. Your trust is what allows my practice to grow in the most meaningful way.
“A referral is the highest compliment my practice can receive.”
With warmth and gratitude,
Victoria Allen-Raia, L.Ac.
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This information is for educational purposes only and is not a substitute for medical advice. Some supplements and herbs may interact with prescription medications, so please check with your healthcare provider before starting anything new.
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