Autumn Self-Care
What an intense start to the Fall season this has been. Nature’s power is a reminder of how little control we have, despite our greatest efforts to pull on the reins. We have been witnessing many of you navigating life’s difficult lessons, those of illness, loss, and challenging transitions. We are here to support you, listen to your experiences, and sit with you amidst the shifting light of this time of year. We see the beauty within you.
Chinese Medicine’s perspective on the seasons shares helpful insights. This time of year, our metal element is most active, and our focus now turns to strengthening the Lung Qi, building our Defensive Qi (our immune system) and practicing that which we observe in nature: letting go and purification.
As we welcome in Fall, it is a great reminder to reflect on that which you appreciate in your life, what you can let go of, and how all you have experienced has brought you right here to THIS MOMENT. Pause, take a big breath in, then exhale it all out. If some sadness comes up, that’s ok. Fall is the season of grief. Acknowledging loss and decay is what allows us to have the fullest appreciation of life, beauty and love.
As you enjoy the cooler fall days and chai lattes, keep in mind these 7 ways you can support the vitality of your Metal element and the wellbeing of your mind, body, and spirit:
1. Protect Your Neck
With the seasonal transition into Fall comes greater susceptibility to the common cold. In Chinese Medicine, "wind" is said to carry 1,000 diseases. Wind, which blows in and out of town quickly, is a great metaphor for the spread of viruses, including the common cold and flu. Acupuncture points along the back of the neck and upper back are especially vulnerable to the entrance of wind. Wearing a scarf helps protect you from a wind (or viral) invasion and assists your body in coping with the change from a warm season to a cool one.
2. Eat Your Greens
Take a hint from Popeye and make a dietary investment in leafy greens! These vitamin and fiber-packed veggies open and strengthen the lungs, responsible for your immune system. In Chinese Element theory, each element has a corresponding “taste” and color. Aromatic and spicy flavors that “open the pores” and make you sweat, like ginger, black pepper, and scallions, is the taste that resonates with the Metal element and help keep the Lungs clear. Even better, foods that are white and spicy like onions, garlic, horseradish, and leeks, will give your Lungs and immune system a boost.
3. Don’t Dry Out
The lungs are a delicate organ that are easily damaged by dryness. The lungs govern the skin and nose, which are also susceptible to dry conditions. Many of you have experienced how uncomfortable dry nasal passages or skin can be! Dryness can also manifest as an issue for the lungs’ yang pair - the large intestine - showing up as constipation. As you begin to turn your heat on or tend a fire, consider running a humidifier to keep your lungs moist. Drink plenty of water and supplement with electrolytes (Concentrace trace minerals or coconut water) if you feel dehydrated. Plus, it’s the perfect season for slow cooking and stews, dishes that contain lots of liquid in addition to wholesome nutrition.
4. Keep the Lungs Clear
While you avoid dryness, you also want to refrain from eating foods that create pathological dampness. This dampness manifests as symptoms such as nasal congestion, productive coughs, brain fog, heaviness, abdominal bloating and gas. Dairy and sugar are two of the main culprits. When you eat dampening foods, your body creates phlegm. Phlegm makes it harder for your body to expel viruses or bacteria that you encounter, resulting in worsened colds, sinus infections, bronchitis and pneumonia. If you’re feeling phlegmy, include some spicy and aromatic foods to open and clear the Lungs, like garlic, fennel, scallions, and chai spices (cloves, ginger, cardamom). Essential oils like eucalyptus, grapefruit, fir, and tea tree also help to open the airways and resolve phlegm.
5. Practice Letting Go
The Lungs and Large Intestine are associated with inspiration and letting go, sadness and grief. As we embrace Autumn, it is a great reminder to reflect on what you appreciate in your life, what you can let go of. As we observe the leaves falling from the trees and the grass browning, we have an immediate experience of decay and loss. Can we be comfortable with this natural part of life? Can we allow ourselves to feel the sadness that comes into our lives and let it go in a healthy manner? As we transition into Fall, you may find yourself wanting to forgive old wounds, clean out your closets, or refine the structure of your life. The Metal element gives us an annual lesson in letting go and purification: this process helps your body’s Qi flow smoothly and your Metal element find balance.
6. Take Extra Care with an Herbal First Ait Kit
This time of year, when our Lungs and immune system are most vulnerable, there are a few essential oils, vitamins, and herbal supplements that are a must to keep in your cabinets!
Supplements:
Vitamin D: Regulates the immune system, protects your body from disease, and studies suggest it can decrease cancer cell growth. Vitamin D plays an important role in enhancing your mood and energy, which may have a tendency to wane as the days get shorter and there is less sun exposure.
Quercetin: A common flavonoid found in many fruits and vegetables that offers significant antioxidant protection for cells lining the sinuses, reduces allergic responses by stabilizing mast cells (which release histamine and other inflammatory signals), and boosts the immune system. Foods with the highest quercetin content include apples, onions, and green tea.
Probiotics: This is the "good” bacteria that supports the health of your colon and Large Intestine. Building healthy gut flora improves digestion, mood, and immune health. Fermented foods and yogurt are good sources of probiotics, and you can also find them in pill form.
Ginger: Taken as a tea or supplement, ginger is warming and drying, and an excellent herbal ally for respiratory illnesses and clearing congestion. The herb also soothes an upset stomach and is a powerful anti-inflammatory, immune boosting agent.
Chinese Herbal Formulas:
Yin Qiao San: A cooling, healing herbal formula for “wind-heat” invasion, with symptoms of sudden fever, sweating, a sore throat, and yellow phlegm or nasal discharge.
Gui Zhi Tang: A warming herbal blend with ginger and cinnamon for symptoms of a “wind-cold” invasion, including sudden chills, stiff neck, and clear nasal disharge.
Essential Oils:
Eucalyptus and Tea Tree essential oil can offer support when you feel susceptible to catching a cold or succumbing to allergies in this Fall season. Eucalyptus globulus in particular has anti-viral, anti-bacterial, anti-inflammatory, and decongestant properties, making it a great ally in cold and flu season. It supports the respiratory system by clearing the Lungs and resolving phlegm. Tea tree works well in combination with eucalyptus, because it strengthens Lung Qi and has antifungal, disinfectant, and antihistamine properties.
If you are feeling vulnerable to catching a cold, apply a few drops to the center of your chest, add a few drops to your bath or shower and inhale, or use in an oil diffuser to keep the air clean and your lungs open.
7. Treat Yourself!
And, of course, consider an acupuncture treatment to help ease your transition into the new season, balance your Metal element, and improve your mood and immunity! Try Facial Rejuvenation or Microneedling to show your skin some extra love this time of year.
Feeling phlegmy from maybe one too many lattes? Cupping therapy is often applied to the upper back to help open the chest and expel phlegm from the lungs, and moxabustion helps warm the lung meridian, resolve cold and dampness in the body, and stimulate the immune system.
Not sure what to eat or how to care for your mind, body or soul? Try a health coaching session to help you feel your best and appropriate lifestyle changes to cultivate a healthy metal element, a strong immune system, and peace of mind.
Schedule online or call us at (843) 937-6890 to get started today!
