Autumn is finally here!
In this beautiful season we observe how the trees and plants energy naturally begins to withdraw and concentrate in the root causing the leaves to brown and shed. Nature is slowing down after an abundant summer, and as we move through autumn and approach winter there is a general sense of stillness and introspection. As part of nature, it’s essential for us to heed these cues to slow down, release what no longer serves us, and conserve our energy for the colder months ahead. By aligning ourselves with nature and eating seasonally, we can better protect ourselves against winter illnesses and support our physical and mental health. So come spring we are revitalised and at optimal health instead of sluggish and heavy from all the out-of-season foods and lifestyle lived in the autumn and winter.
Living seasonally is vital because it synchronises our bodies with nature's rhythms, enhancing our well-being and resilience to seasonal ailments. Unfortunately, many people in the West have strayed from this practice, often opting for out-of-season foods that lack essential nutrients, while also being more sedentary or indoors therefore missing out on the medicine of natural light and movement. By reconnecting with the seasons, we can deepen our understanding of health, adopt nourishing habits, and cultivate a balanced lifestyle that promotes physical and emotional well-being. This perspective is particularly emphasised in systems like Ayurveda and Traditional Chinese Medicine.
I’m Mia, a Naturopathic Doctor and Herbalist with over 10 years of studying medicine, Naturopathy, and Herbal Medicine. I have dedicated my career to helping individuals overcome chronic, acute, and autoimmune illnesses, guiding them toward a state of wellness, balance and vitality. By combining traditional and indigenous approaches to health with the latest scientific research and understanding of the body, I offer a holistic perspective that empowers people to take control of their health.
This article is designed to provide you with an insight into the energetics of Autumn from a Traditional Chinese perspective and equip you with the right tools to navigate through the coming months using herbal medicine and natural methods to best support your health.
The Energetics of Autumn in Traditional Chinese Medicine:
Embracing the Season of Letting Go In Traditional Chinese Medicine (TCM), each season has its own energetic qualities that influence both nature and our bodies. Autumn, in particular, is seen as a time of contraction, reflection, and release. As we transition from the expansive, yang energy of summer to the cooler, more introspective yin phase of the year, autumn invites us to slow down, let go, and prepare for the stillness of winter. In TCM, the Lung and Large Intestine organ systems are most active during autumn. These two organs work together not only on a physical level but also on an emotional and energetic plane, helping us process both what we take in and what we release—physically, mentally, and emotionally.
The Lungs:Taking in Life
The Lungs in TCM are associated with breath, the intake of Qi (vital energy), and the ability to take in life. They help us process the air we breathe and distribute this vital energy throughout the body. On an emotional level, the Lungs are connected to feelings of grief and sadness. Just as trees shed their leaves, autumn is a time for us to shed what no longer serves us—old emotions, attachments, and patterns that hold us back. This process of release is necessary for us to take in fresh energy and move forward.
The Large Intestine: Letting Go
The Large Intestine, paired with the Lungs in TCM, is responsible for letting go of waste. It’s the organ of elimination, helping us clear out what is no longer needed in our physical and emotional systems. When the Large Intestine is out of balance, we may struggle with holding onto things—whether it's physical waste or emotional baggage. Blockages in this organ can manifest as constipation, resistance to change, or an inability to release past grief or traumas. The health of the Large Intestine is crucial for our overall well-being, especially in autumn, as it allows us to release and create space for the new. As Hippocrates said ‘’All disease begins in the gut’’ so tending to this system is crucial for all our other systems to function optimally.
Why Letting Go is Vital in Autumn
Autumn’s energy is all about turning inward, reflecting, and preparing for the deep yin energy of winter. If we hold on to what is no longer beneficial—whether it’s outdated beliefs, lingering grief, or physical toxins—we create stagnation in both our bodies and minds. Just as trees drop their leaves to conserve energy for the coming cold, we too must shed layers of excess and clear our internal space. By embracing the energetic flow of autumn, we can prepare ourselves for the restorative, reflective energy of winter and foster a sense of emotional and physical clarity.
Optimal Foods to Consume in Autumn:
Slow Cooked Meats and Stews: Slow cooking preserves more nutrients like B vitamins, minerals, and antioxidants, which are often lost with high-heat methods. It also makes meat easier to digest by breaking down fibres and proteins. Additionally, the gradual breakdown of fats during slow cooking enhances flavour and retains healthier fats, unlike high-heat cooking, which can oxidise them.
Seasonal Fruit and Vegetables: Pumpkins, butternut squash, carrots, parsnips, sweet potatoes, leeks, beetroot, kale, cabbage, Brussels sprouts, cauliflower, and turnips. Seasonal fruits include apples, pears, plums, blackberries, elderberries, damsons, and cranberries. These are ideal for seasonal cooking, offering peak freshness and nutrition.
Stewed Apples and Pears: Stewed apples and pears, rich in pectin, which act as a prebiotic, nourishing beneficial gut bacteria and promoting a harmonious gut microbiome. They are especially beneficial in autumn, providing warmth and moisture to counteract the season's dryness while also supporting lung health.
Golden Milk Turmeric Latte / Pumpkin Spiced Latte: A warming, immune modulating anti-inflammatory treat. Where possible avoid shop bought seasonal drinks which are full of inflammatory processed ingredients such a seed oils and high fructose corn syrup (see below for DIY pumpkin spiced latte recipe)
Congee Congee is a traditional rice porridge popular in many Asian cultures, made by cooking rice in a large amount of water until it reaches a creamy, smooth consistency, it is often used as a healing dish for colder months, as well as women postpartum, elderly and anyone who's sick. congee is a nourishing, comforting, and easily digestible dish that can support health and wellness.
Kitchari Kitchari is a traditional Ayurvedic dish made from rice and dal, often seasoned with spices like cumin, turmeric, and ginger. It is beneficial in autumn for Its easy digestibility. Kitchari acts as a detoxifying food, allowing the digestive system to rest and reset. It is a warming and nourishing dish that supports health during the autumn season.
Bone broth is an ancestral superfood and arguably the most healing food one can consume, it supports immunity, digestion, joint health, heals leaky gut and can be used as a base for soups or consumed as it is. You can add warming herbs such as ginger, garlic and pepper to your broth to boost its warming and immune properties.
Raw honey: The natural antibacterial and antiviral properties of raw honey can help strengthen the immune system and ward off colds and flu. It’s soothing for coughs and sore throats and is also a natural Energy Source: It offers a quick source of energy, which can be especially helpful during colder months when the body may require more energy to stay warm.
Mushrooms: Well known for their ability to stimulate and modulate the immune system specifically via cytokines Medicinal mushrooms such as Reishi, shiitake, and turkey tail, contain polysaccharides that enhance immune function and help the body fend off infections as well as offer other benefits such as apoptogenic properties, digestion support, and being nutrient-rich, providing the body with essential vitamins, minerals, and amino acids. You can add them to broths, soups and meals or try our medicinal mushroom powders in your tea.
Herbs to Incorporate for Seasonal Wellness:
Turmeric/ Curcumin: This potent anti-inflammatory and antioxidant herb helps bolster the immune system and supports digestion. Turmeric is also beneficial for reducing inflammation in the respiratory system, helping to keep the lungs clear and healthy. The active medicinal component of Turmeric is curcumin, which provides its powerful anti-inflammatory, antioxidant, and antimicrobial effects. Curcumin supports joint health, brain health, boosts immunity, aids digestion, try our Curcumin here.
Reishi Known as ‘’The Mushroom of Immortality’’, Reishi strengthens the immune system, helps the body adapt to stress, and improves respiratory function. It’s ideal for bolstering overall health during the colder months. Try our Reishi powder here and see the benefits for yourself.
Elderberry Rich in antioxidants and vitamins, elderberries are a powerful immune booster. They help prevent and reduce the severity of colds and flu, making them essential for autumn when immunity needs a boost.
Rosehip Packed with vitamin C, rosehips enhance immune function and help fight off infections. They also support skin health, digestion, and lung function, providing a strong defence against cold-weather illnesses.
Turkey Tail Mushroom Great for immune support due to its polysaccharopeptide that enhances immune function. It is rich in antioxidants, promotes gut health by acting as a prebiotic, and has even been used to support cancer treatments by improving the immune response. Additionally, its anti-inflammatory properties can benefit respiratory health. Overall, turkey tail mushroom contributes to immunity, gut health, and overall wellness. Check out our Turkey Tail Mushroom powder here.
Cinnamon, Warming and antimicrobial, cinnamon helps stimulate circulation and digestion, as well as balance blood sugar levels making it ideal for boosting metabolism and fighting off seasonal colds.
Ginger, a powerful digestive aid and anti-inflammatory, ginger supports gut health, eases bloating, supports motility of the gut thus helping clear toxins from the colon and promotes circulation. Its natural heat helps combat respiratory congestion and boosts immunity, keeping colds and flu at bay.
Cloves, known for its antiviral, antibacterial, and warming properties, cloves are excellent for respiratory health. They can soothe sore throats, aid digestion, and act as a natural pain reliever during colder months.
Anise Anise has antispasmodic and antimicrobial properties that are great for easing digestive discomforts, like gas or bloating. It also supports lung health by helping to clear mucus and ease coughs during the fall and winter.
Garlic is renowned for its powerful healing properties, primarily due to its active compound allicin, which has antimicrobial, antiviral, and antifungal effects. It supports immune function, helps reduce inflammation and help ward off colds and flu.
These herbs help build resilience against seasonal changes, support digestion, and keep the lungs and immune system strong as the weather cools
Additionally you can make remedies such as Elderberry syrup and the famous Fire cider tonic which combines potent botanicals to create a medicinal elixir that can be taken daily in order to support the immune system and digestive system and help to prevent seasonal illness.
Bonus tip: Try adding medicinal mushrooms such as Reishi and Turkey tail to your concoctions to boost the medicinal benefits.
Practices to Embrace Autumn’s Energies
To harmonise with the season and support the Lung and Large Intestine during autumn, here are some practices to incorporate into your daily life:
1. Breathing Exercises (Qi Gong or Pranayama) Support your Lung energy by practising deep, mindful breathing. Qi Gong, a traditional Chinese practice that focuses on breath, movement, and meditation, can help improve the flow of Qi and promote lung health. Simple breathing exercises like diaphragmatic breathing or alternate nostril breathing (pranayama) also help clear the lungs and calm the mind.
2. Seasonal Eating Nourish your body with foods that align with autumn’s cooling and drying qualities. In autumn, salads and other fresh summer produce should be replaced with nourishing and building Warm, cooked foods like soups, stews, and root vegetables which support digestion and grounding. Our gut microbiome changes with each season due to changes in UV light, this determines the types of food we are able to digest, thus eating foods that grow locally in season is crucial for optimal digestion and health.
3. Decluttering and Letting Go Physically declutter your space as a symbolic act of releasing old energy. Clearing your home of unnecessary items helps create mental and emotional clarity, mirroring the Large Intestine’s role of letting go.
4. Practice Gratitude Autumn is a time for introspection and appreciation. Daily gratitude practices help shift your focus from loss to abundance, cultivating a positive mindset as you let go of the old.
5. Hydration and Moisturising Autumn’s dry energy can affect both the Lungs and the skin, which is considered an extension of Lung health in TCM. Stay hydrated by drinking herbal teas and using electrolytes or simply adding a good quality salt (such as celtic sea salt) to your water, and use natural moisturisers to protect your skin from the dryness of the season.
6. Gentle Movement Engage in gentle physical activities such as walking, Tai Chi, or restorative yoga. These practices help circulate Qi without overtaxing the body, supporting the natural inward flow of autumn energy.
7. Emotional Release and Reflection Journaling or talking to a trusted friend or therapist can help you process any lingering grief or sadness. Autumn is an ideal time to reflect on what you need to let go of emotionally. Try practices such as ‘’Morning Pages’’ from the Artist’s way by Julia Cameron.
8. Sunlight and Nature Getting outdoors as the days get shorter is crucial for supporting circadian and hormonal, digestive, immune and mental health. People tend to stay indoors where it's warm and cosy as we approach winter, but going on walks especially in the morning will allow the natural light to send signals to your brain, helping to regulate your circadian rhythm and therefore supporting your wake-sleep cycle. And getting Into nature will help regulate your nervous system, prevent seasonal affective disorder and and support your microbiome with each breath you take as you expose your body to beneficial microbes in the air that can help enhance the diversity and health of your gut microbiome.
Living in harmony with the seasons is vital for our health. When we align our diets, routines, and lifestyles with the natural rhythms of the seasons and support our body with nature's medicine, we support our body’s innate healing processes and allow it to function optimally, so take a moment to think about how you typically move through the seasons, what are you currently doing that's supportive or not so supportive to your health and ask yourself what ways you can slow down and adopt any of the above foods, herbs or practices into your life to live in accordance with nature.
Reishi Pumpkin Spiced Latte Recipe:
Ingredients:
● 1 cup milk (or any non-dairy alternative like almond or coconut milk, preferably with no seed oils or gums!)
● 1 teaspoon of Reishi powder ● 1-2 tablespoons maple syrup (or your preferred sweetener like honey or cane sugar)
● 1/4 teaspoon Cinnamon
● ¼ teaspoon of nutmeg and cloves combined (or you can buy an organic pumpkin spice mix)
● 1/2 teaspoon vanilla extract
● 1 shot (about 1/4 cup) of espresso or 1/2 cup of strong brewed coffee ● Whipped cream (optional, for topping)
● A sprinkle of cinnamon (for garnish)
Instructions:
1. Prepare the Pumpkin Spice Blend: In your mug combine the Reishi, Cinnamon, Nutmeg and Cloves with the maple syrup, vanilla and any other add on’s you choose such as collagen. Mix until it forms a smooth paste.
2. Heat the Milk: Add the milk (or non-dairy alternative) to the saucepan and heat it up. Then you can either pour your hot milk into the mug with your pumpkin blend mixture then use a milk frother to mix OR add your pumpkin blend mixture into the saucepan and whisk everything together then pour into your mug.
3. Make the Coffee: Brew your espresso or strong coffee.
4. Blend (Optional for extra Froth): For a frothy texture, you can use a milk frothier or blend the milk mixture for 20-30 seconds until it becomes foamy. This step is optional but gives it that café-quality feel.
5. Assemble the Latte: Pour the coffee or espresso into your mug, then add the pumpkin blend and milk mixture. Stir to combine.
6. Add Toppings: If you like, top your pumpkin spice latte with whipped cream and a sprinkle of cinnamon.
7. Enjoy! Sip your cosy, homemade medicinal pumpkin spice latte and enjoy the flavours of fall!
