How to Maintain Health in Autumn

According to the "Huangdi Neijing" (Yellow Emperor's Inner Canon): “The three months of autumn are the period of tranquility and balance. The weather becomes brisk, and the earth becomes clear. One should go to bed early and rise early, awakening with the rooster. Keep the mind calm and peaceful to mitigate the harshness of autumn. Gather the spirit and energy, align with the autumn season, and avoid dispersing the will. This will ensure the lungs remain clear, aligning with the autumnal energy and the principle of conserving and harvesting. If this is not followed, the lungs will be harmed, leading to digestive issues in winter and insufficient storage of energy.”

The three months of autumn include the solar terms of Start of Autumn, Limit of Heat, White Dew, Autumn Equinox, Cold Dew, and Frost's Descent, spanning the seventh, eighth, and ninth months of the lunar calendar. The climate of autumn transitions from the heat of summer to coolness, and then from coolness to coldness as winter approaches.

Autumn Diet

The "Suwen" (Simple Questions) chapter on the seasonal changes of organ energy states: “The lungs govern autumn. The lungs desire conservation, so one should eat sour foods to conserve and supplement them, while reducing the intake of pungent foods that disperse energy.” Therefore, to nourish the lungs in autumn, one should maintain a light diet, increase the consumption of sour foods to benefit the lungs, and reduce the intake of pungent foods to avoid depleting lung yin. Thus, the key to autumn dieting is to reduce pungent flavors and increase sour ones.

Early Autumn Health Preservation: Preventing Heat and Dispelling Dampness

In early autumn, the weather remains hot and humid, especially in this year's exceptionally hot climate. Although temperatures begin to cool in the mornings and evenings, it is still crucial to focus on preventing heat and dispelling dampness. Additionally, with the increase in dryness, one should pay extra attention to replenishing bodily fluids. The climate can cause heat during the day and cold at night, which might lead to “yin summer heat” illnesses. It's advisable to keep Huoxiang Zhengqi Water on hand. Furthermore, avoid using air conditioners or fans while sleeping at night to prevent cold drafts.

As the weather is still hot in early autumn, it is not advisable to consume too many melons and fruits, as they may harm the digestive system, leading to diarrhea, dysentery, and other gastrointestinal issues. Those with a weak spleen and stomach should especially avoid these foods.

Mid-Autumn Health Preservation: Moistening Dryness and Generating Fluids

In mid-autumn, the weather becomes increasingly cool, and dryness becomes more pronounced, leading to a rise in diseases like bronchitis, asthma, and seasonal rhinitis. Before the Autumn Equinox, the warmth of summer lingers, leading to warm dryness, while after the Equinox, the cold intensifies, leading to cool dryness. Therefore, during mid-autumn, the focus should be on preventing dryness by nourishing the lungs and moistening dryness, often using foods that generate fluids. For warm dryness, eat more pears, and for cool dryness, eat more radishes.

Different groups of people have different dietary needs. Elderly people should avoid overly warming supplements; children should not take supplements without specific reasons; those with phlegm-damp constitutions should avoid greasy foods; those with wood-fire constitutions should avoid spicy foods; and those with a weak spleen and stomach should avoid raw, cold, or hard foods.

Late Autumn Health Preservation: Nourishing Yin and Moisturizing

In late autumn, the climate transitions from cool to cold, with significant temperature differences between day and night. The body's surface alternates between open and closed states, making it susceptible to cold. As the weather cools, the body's yang energy gradually contracts, and yin essence begins to be stored. Therefore, health preservation should focus on nourishing yin essence while also preventing autumn dryness. This can be achieved by eating more sweet, bland, and moisturizing foods.

Due to the large temperature differences in late autumn, it's essential to dress warmly to protect against cold and dryness and to avoid catching colds caused by heat.

Autumn Sleep Patterns

“Go to bed early and rise early, awakening with the rooster.” In autumn, it's best to follow the example of the rooster, going to bed earlier than in summer, ideally by 10:30 p.m. or earlier, to conserve energy and nourish the essence. Rise at dawn, when the rooster crows, around 5:00-7:00 a.m., and engage in deep breathing exercises in a place with fresh air, allowing the body to relax while walking briskly with an upright posture.

Maintaining a regular sleep schedule during autumn is crucial to avoid excessive fatigue and late nights, which can help mitigate the harsh effects of autumn on the body and maintain smooth circulation of energy and blood.

Autumn Mental Adjustment

"Keep the mind calm and peaceful to mitigate the harshness of autumn. Gather the spirit and energy, align with the autumn season, and avoid dispersing the will to ensure the lungs remain clear. This aligns with the autumnal energy and the principle of conserving and harvesting.”

In autumn, it's important to maintain mental tranquility, keeping the mind calm and avoiding anxiety. This helps to harmonize the harsh autumn energy, allowing the lungs to stay clear. One should avoid letting the mind wander, which can exacerbate the effects of autumn on the body. Constantly gathering the spirit and energy can help adapt to the characteristics of autumn, preventing the spirit from becoming scattered.

The lungs correspond to the metal element and the autumn season, governing respiration and being associated with grief. People with weak lung energy are particularly sensitive to the changes in autumn weather. Middle-aged and elderly individuals, in particular, may feel melancholy and depressive as they witness the falling leaves and withering plants of late autumn.

Therefore, in autumn, when adjusting the mind and emotions, it's important to focus on harmony and balance, staying away from sadness and sorrow. Cultivating a calm, optimistic, and open-minded character, avoiding excessive joy or sorrow, can help reduce the impact of autumn's harsh energy on the mind, better adapting to the season's tranquility.

Autumn Exercise

After the Start of Autumn, the body's flexibility and the range of movement of the limbs decrease, so exercise intensity should not be too high. Avoid excessive sweating, which can deplete yang energy, leaving the body vulnerable to external pathogens. Opt for gentle and moderate exercises, progressing gradually and maintaining balance.

During autumn, various exercises can be undertaken, such as practicing the Five Animal Frolics, Eight Pieces of Brocade, Tai Chi, walking, jogging, doing fitness exercises, and self-massage. Combining dynamic exercises with static ones can strengthen the body and calm the mind, leading to overall health and well-being.