Fall is a time of change. The air starts to cool down, the leaves turn those deep shades of orange and gold, and everything just feels a bit slower and more reflective.
In TCM, fall is tied to the Lung and the Metal element. It’s a season that’s all about nourishing your body and mind as we move away from the heat of summer and get ready for the colder months. It’s that transition where we start looking for a bit more warmth and grounding.
Here are a few simple ways to take care of yourself this fall, rooted in some of that TCM wisdom.
The TCM Take on Fall
As the fall air starts getting cooler and crisper, TCM considers autumn the season of the Lungs. In this tradition, the Lungs are closely connected to how the body adapts to seasonal changes, which is why fall is often seen as an important time to support and nourish them.
A big part of this in TCM is something called Wei Qi, often described as the body’s “defensive energy.” You can think of it like a protective layer that circulates near the surface of the body. Since the Lungs are believed to help regulate and distribute this energy, supporting them during fall is thought to help the body stay more resilient through changing weather.
Because the air gets cooler and drier this time of year, the Lungs can also become more vulnerable to dryness and congestion. Some people notice more dryness, throat irritation, heaviness, or phlegm buildup as the seasons shift. I’ve found this is the perfect time to give them a little extra support. It’s not only about avoiding getting run down, it’s also about staying hydrated and balanced overall. I try not to breathe in too much cold, dry air directly, and I’m pretty consistent about using a humidifier indoors once the heat starts coming on.
I also try to remember to take deeper breaths throughout the day. It sounds simple, but slowing down enough to breathe properly can feel surprisingly grounding when life gets busy. I love adding in gentle movement during fall too. Qi Gong and Tai Chi feel especially fitting this time of year, something I actually learned from my dad. They always seem to help me feel calmer, less tense, and more balanced overall.
As fall settles in, you can almost feel your energy, or qi, naturally starting to pull inward as the body begins preparing for winter. It’s a shift away from constant activity and more toward restoring and conserving energy. I usually find myself craving warmer foods, slower mornings, more rest, and a quieter pace in general during this season.
In TCM, fall is also connected to the Metal element, which is associated with clarity, reflection, and letting go. Just like the trees release their leaves, it’s often seen as a season to release what no longer feels necessary, physically, mentally, or emotionally. Since the Lungs are also connected to emotions like grief and sadness in TCM, autumn can naturally bring more reflection too. Even simple things like journaling, decluttering, or spending quiet time outside can feel supportive this time of year as everything starts slowing down heading into winter.
Moistening Foods for the Lungs
In fall, your body naturally starts to look for warmth, moisture, and foods that support the lungs. Here are some simple things to add to your meals to help keep everything in balance:
1. Pears – Known for their moistening properties, making them ideal for keeping the lungs hydrated and soothing dry skin and coughs. Steaming them with a touch of honey or rock sugar transforms them into a classic remedy for lung dryness and seasonal discomforts.
2. White Fungus (Tremella) – Known as the “yin booster,” this fungus is highly regarded for moisturizing the lungs and nourishing the skin.
3. Lotus Root – Great for soothing dryness and supporting lung health; it can be added to soups or stir-fries.
Warming and Grounding Foods
1. Pumpkin and Squash – These vegetables are grounding and support the digestive system, which is closely tied to lung health in TCM.
2. Sweet Potatoes – Rich in nutrients and naturally sweet, they provide warmth and help build energy (qi).
3. Root Vegetables – Carrots, turnips, and daikon radishes are great for grounding your energy and supporting digestion.
Foods to Strengthen the Immune System
1. Mushrooms – Varieties like shiitake, maitake, and reishi are excellent for boosting the immune system and nourishing qi.
2. Ginger – Adds a gentle warmth and supports digestion, helping to balance the cooler fall energy.
3. Cinnamon – A warming spice that’s great for circulation and keeping your body cozy as temperatures drop.
Hydrating Foods
1. Soups and Broths – Simple bone broths, miso soup, or vegetable soups help warm and hydrate the body.
2. Congee (Rice Porridge) – A soothing, easy-to-digest dish often cooked with seasonal ingredients like pumpkin or dates for added nourishment.
Foods Rich in Yin-Nourishing Properties
1. Black Sesame Seeds – Known for their yin-supporting qualities, they can help maintain moisture in the body and nourish the lungs.
2. Walnuts – Not only good for lung health but also for supporting kidney energy, which begins to play a more prominent role as we move toward winter.
3. Seaweed – Moisturizes the body and supports the lungs, making it a great addition to soups or salads.
Herbal Teas and Drinks
1. Chrysanthemum Tea – Cooling and hydrating, this tea is great for soothing the lungs.
2. Licorice Root Tea – Often used in TCM for its lung-nourishing and soothing properties.
3. Ginger and Red Date Tea – A warming drink that supports digestion and boosts energy.
These foods are a great fit for fall because they help balance out that cooler, drier energy while getting your body ready for the winter. It’s easy to mix and match these in soups, stews, or other comforting meals, they’re a simple way to make your cooking feel a bit more grounding and nourishing as the season shifts.
What to Avoid in Fall
Just as fall is considered a season for letting go in TCM, it’s also traditionally seen as a good time to start easing back on excessive cold and raw foods. As the weather cools down, some people notice that things like large salads, smoothies, or iced drinks don’t feel quite as good digestion-wise and can leave them feeling more sluggish or bloated.
Instead, I naturally start craving more cooked foods this time of year, soups, stews, roasted vegetables, warm teas. They feel grounding, nourishing, and a little easier on the body as temperatures begin to drop.
Since fall is also associated with slowing down and conserving energy, it’s a good reminder to prioritize rest too. It’s a season for nourishing yourself, reflecting a little more, and preparing for the colder months ahead. By leaning into warmer foods, staying hydrated, and checking in with yourself emotionally, the transition into fall tends to feel a lot gentler and more balanced overall.
Simply Salt & Soul
The Salt (The Science): In TCM, fall is associated with the Lungs, sometimes referred to as the “Lid of the Organs” because of their connection to breathing, protective energy, and the body’s interaction with the external environment. Interestingly, this lines up in some ways with how dry autumn air can affect the respiratory tract. As the air gets cooler and drier, the mucosal lining in the nose and throat can become more irritated or dry, which may leave some people feeling more vulnerable during seasonal changes. In TCM, foods like pears, tremella mushroom, and other “Yin-moistening” foods are traditionally used to help support moisture and balance during this season. The goal is to support the body’s natural protective barriers and help maintain resilience as the weather shifts.
The Soul (The Wellness): Fall is connected to the Metal element in TCM, a season associated with reflection, clarity, and letting go. Just like the trees naturally release their leaves, this time of year can feel like an invitation to release what no longer feels necessary, whether that’s an old habit, lingering stress, emotional heaviness, or simply the constant pace of summer.
In TCM, the Lungs are also connected to emotions like grief and sadness, which may be part of why fall often feels a little more reflective or emotional for some people. And honestly, that’s okay. Fall doesn’t always have to be about productivity or pushing forward. Sometimes it’s simply about slowing down enough to exhale a little more deeply and make space for what comes next.