TCM Tips For Autumn ๐
In Chinese medicine's five-element theory, every element corresponds to a particular season and encompasses various aspects of our mental, spiritual, and physical well-being. During the fall season, we are aligned with the Metal element, which oversees the well-being of our Lungs and Large Intestine. These organs tend to play a crucial role during this time and can be susceptible to challenges. It's not uncommon for people to experience issues related to grief, dryness, constipation, immunity, sinus, or breathing problems in the autumn.
To help you navigate the season with wellness in mind, I'm delighted to share a list of Autumn wellness tips below.
๐ฎโ๐จ Let go of what you donโt need to make space for what you do
Just as the leaves gracefully fall from the trees, autumn presents us with a wonderful opportunity to release what no longer serves us. This includes shedding limiting habits, thoughts, unhelpful foods, and relationships that may not be in our best interest, as well as ridding ourselves of toxins that might be impacting our health. It's also a perfect moment to declutter our living spaces by donating or discarding items that have accumulated and are no longer needed.
Should you find the need to release pent-up emotions and stress, consider engaging in physical activities, mindfulness, or somatic release techniques, or try cathartic breathing exercises. Seeking counseling can also be a valuable option. Remember that when you let go of the old, you make room for new and positive energies to flow into your life.
As you usher in these positive changes, focus on nurturing helpful habits and thoughts, nourishing your body with wholesome foods, strengthening relationships with those who genuinely care about you, and supporting your body's natural detoxification processes. This season is a time for transformation and renewal.
๐ฉ Keep your bowels moving
Autumn marks a season when the large intestine becomes notably active. This provides a wonderful opportunity to release not only physical waste but also emotional and mental baggage. According to Chinese Medicine, when we maintain regular and healthy bowel movements, we create the conditions to let go of emotional and mental burdens. It's crucial to continue eliminating toxic buildup, and achieving 1-2 well-formed bowel movements per day is considered a sign of regularity.
If you're looking to improve your bowel movements, consider the following:
Fluid Intake: While the general recommendation is around 2 liters of water daily, individual requirements can vary significantly. Some people may need more, while others need less. Remember the importance of minerals, as they help your body utilize water effectively. You can create a mineral mocktail with half a cup of coconut water, a pinch of healthy pink salt, and a squeeze of your preferred citrus fruit. For a bit of extra enjoyment, add some sparkling water.
Fiber Intake: Increase your consumption of fruits, vegetables, and other plant-based foods. Including fermented foods like sauerkraut or kimchi in your diet can be beneficial. Regularly incorporating psyllium husk can also promote healthy bowel movements.
Stomach Massage: Give yourself a gentle clockwise abdominal massage. This practice is often overlooked, but it's an excellent way to reduce bloating and encourage digestive movement.
By following these tips, you can support your body's natural detoxification processes during this active season for the large intestine.
๐ซ Breathwork
The autumn season is when our lungs are in their prime, making it an ideal time to focus on improving their function. Breathwork offers numerous techniques to explore, and I particularly recommend embracing relaxed belly breathing, also known as diaphragmatic breathing. This technique encourages us to direct our breath deeper into the lower regions of our abdomen, corresponding to the lower dan tian in Chinese medicine. Emphasizing a longer exhale serves to activate our parasympathetic nervous system, promoting a state of rest and digestion.
Here's a simple practice to get you started: Inhale for a count of 4 and exhale for a count of 6. Dedicate about 5 minutes a day to this breathing exercise. You can enhance the experience by turning it into a meditation. Visualize inhaling positive energy with each breath and releasing negative energy with each exhale. This approach can help you harness the power of breathwork and enhance your well-being during the autumn season.
๐ฅถ Be chill - but donโt get a โchillโ!
Autumn ushers in the transition from warmer to cooler temperatures, marking the shift from yang to yin. During this season, the temperature fluctuations can be quite erratic, and our bodies may struggle to adapt swiftly. One moment, we may be sweating in the warmth, and the next, we're greeted by a cool breeze. It's during these fluctuations that our bodies are most susceptible to falling ill, as they grapple with the challenging temperature shifts.
When we experience what's commonly referred to as a 'chill,' typically felt on the back of the neck or back, our immunity has already taken a hit, rendering us more vulnerable to colds and flu. It's essential to be mindful of this throughout the year, but particularly in autumn when these temperature variations are common. This awareness can help prevent weeks of productivity lost due to seasonal illnesses.
Here are some precautions to keep in mind:
Avoid exposure to drafts of cool air, especially when stationary for extended periods, such as during sleep. Always ensure your hair is dry before going to bed. Be cautious when transitioning from warm environments to cold ones, like finishing a sweaty gym workout and heading outside for your journey home. Layering your clothing is key to maintaining comfort.
Carry a scarf appropriate for the season, and pay special attention to covering the back of your neck, the base of your skull, and the back of your shoulders. These are critical areas to shield to ward off colds and flu. Have you ever experienced a sudden stiff neck just before falling ill? In Chinese medicine, we consider these subtle signs seriously.
If you feel a chill coming on or you've been exposed to inclement weather, take a hot shower as soon as possible, focusing on warming the neck and back. Enjoy hot beverages, such as ginger tea, and opt for warm, nourishing foods. Don't forget to bundle up to maintain your body's warmth and well-being.
๐คง Keep your sinuses, nasal passage, and throat healthy
These particular areas serve as the initial points of entry into the respiratory tract, and they are often the first to exhibit signs and symptoms of colds and flu. A certain level of mucus in these regions is considered normal, but excessive or insufficient mucus can indicate an issue.
To maintain the health of these mucous membranes, there are several dietary options available. If you're experiencing dryness, incorporating foods rich in omega-3 fatty acids like ground flaxseed, chia seeds, and walnuts can be beneficial.
On the other hand, if you're dealing with an excess of mucus and congestion, you can take some steps to find relief. Using a saline nasal spray on a daily basis or gargling with lukewarm, moderately salty water can help. To gargle, simply mix salt into a glass of lukewarm water to taste, swish and gargle for about 30 seconds, and repeat this process for approximately three rinses. This can provide some comfort and relief from excessive mucus and congestion.
๐งด Take time to care for your skin
During the autumn season, one of the body's organs that faces particular challenges is the skin. Governed by the Metal element, our skin is especially sensitive to dryness, a common concern as the weather transitions. To promote skin health, several practices can be highly beneficial, including:
Good Blood Circulation: Ensuring that blood circulates well in your body can support the health of your skin.
Sweating: Engaging in physical exercise and staying properly hydrated can help you break a sweat, which is beneficial for your skin.
Exfoliation: Like the falling autumn leaves, it's essential to shed dead skin cells from your skin, including the scalp, face, and body. Follow exfoliation with moisturization.
Moisturizing: For the face, use specific moisturizers like oils or serums that are gentler than those used on the body. Opt for products with fewer chemicals and preservatives.
Sun Exposure: Aim to get 10-30 minutes of direct sun exposure on a significant portion of your body each day. Remember that different skin tones and types may have varying sun exposure requirements.
By adopting these practices, you can help your skin stay healthy and vibrant during the autumn season and beyond.
๐ชก Acu Point Highlight: Large Intestine 4 (LI 4)
Acupuncture offers effective support for a wide range of health concerns, including emotional processing, strengthening immunity, regulating digestion, and addressing acute or chronic sinus congestion. You might be familiar with LI 4 if you've had acupuncture with meโit's an incredibly powerful acupoint, rich in qi energy, and extensively researched.
LI 4 is particularly beneficial for various conditions, such as:
Easing the symptoms of colds and flu, and alleviating bodily discomfort, especially facial pain.
Providing relief from constipation, menstrual cramps, insomnia, headaches, and anxiety.
Facilitating the onset of labor; however, it should not be stimulated during pregnancy unless you are 37 weeks or more along.
For a fascinating visual demonstration, check out this video showing infrared thermography on LI 4 (watch the finger tips!). This acupoint holds a wealth of potential for promoting well-being and addressing a diverse array of health issues.
Large Intestine 4 (LI 4), HรGว, Joining Valley
Located between the thumb and the index finger, closer to the index finger's bone, this acupuncture point can be activated through massage or pressure. If you're not pregnant, try massaging or applying pressure for approximately 2 minutes on each side, repeating several times a day to experience its potential benefits.
