Fall: The Season Of Consolidation

Author: Blake Estape L.Ac.

 Chinese medicine is based in part on Taoist philosophy, the primary tenet of which is ‘be as nature.’ This is reflected in Five Element Theory; the idea that each element (fire, water, metal, earth, wood) is integral and balances one another.

Autumn falls under the auspices of metal, reflected in the qualities of congelation and contraction. Autumn is seen as a return – the excesses of summer abate and things cool down on the approach to winter. Produce is harvested and chaff is given back to the earth.

Putting all the philosophical stuff to the side, what does this mean practically? Adhering to the premise of ‘be as nature,’ we should adjust our behavior to match the change in our environment. Doing this prevents illness, stabilizes our state of mind and keeps us in peek condition through the season.

Autumn Foods

The lungs are the organ system most affected by metal. Aromatic and pungent foods activate the lungs and are the precursor to appetite. It makes sense why pumpkin spice is such a staple of the season. Black pepper, ginger, onion, chilies, garlic and leeks should be added to our diet.

Since contraction is part of metal’s function we can support that with sour options for meals. Olives, pickles, cheese, yogurt and lemons are good examples. Cook your dishes with a splash of vinegar as well. Only a small amount is needed to be effective, so don’t overdo it.

As the damp of summer weather gives way to dryness, some people can suffer worsening symptoms of sinus discomfort or dry cough. Foods which have moistening qualities are helpful in these situations: soybean, spinach, apples, pears, dairy products, clams, lobster, and pork for instance.

Activity and Lifestyle

Many of my patients describe increased fatigue and a harder time getting started in the morning. Of course this is expected with the change in season and the later dawns. Metal’s nature is to slow down and turn inward, so lean in to the slower pace if at all possible. You can’t continue at the frenetic rate you did during summer, nor should you.

Instead of starting new projects, focus on finishing the ones that are still on your plate. Fall is a period of contraction and consolidation. If you’re looking for something to do, prioritize activities that focus on introspection and self-improvement. Draw on what you’ve learned and experienced during the year thus far to make plans for the future.

Gentler activities and exercises are a good fit for Autumn. A walk outdoors is almost always recommended, but don’t be afraid to spend more time inside. Meditation, yoga, and breathing exercises are all fine ways to stick to the spirit of metal.

Let’s finish out fall with a small mindfulness challenge, something to help us refocus and re-center.

The Challenge:

Day 1 – Create a short, simple mantra for the month. Something to help keep you focused and centered.

Day 2 – Set aside a few minutes to sit quietly with a cup of tea or coffee. Don’t plan, don’t scroll through your phone, just breathe and sip.

Day 3 – Organize something in your house. Fix up a closet, clean a cabinet. Just a small job you may have been putting off.

Day 4 – Avoid social media, the news and group chats as much as possible.

Day 5 – Do something nice for someone else without being asked and without expecting thanks.

Day 6 – Commute in silence.

Day 7 – Give a heartfelt and genuine thanks to someone for something they’ve done.

Day 8 – Focus on tension. Throughout the day, pause to mentally scan your body for anywhere you might be tightening your muscles unnecessarily.

Day 9 – Brush your teeth with your non-dominant hand. Be present and feel how it’s different.

Day  10 – Take a couple minutes to breathe naturally with no other distractions.

Day 11 – Write a small list of things you’re grateful for.

Day 12 – Set aside some time to just listen to your favorite music.

Day 13 – Sit for a meal and do nothing but eat; no phone, no conversation, no TV.

Day 14 – Compliment three people about something you appreciate about them, not their looks.

Day 15 – Spend ten minutes thinking about what you’ve accomplished in the last year.

Day 16 – Before bed, write down something you appreciate about yourself or something you did today.

Day 17 – Pay attention to how you react to situations.

Day 18 – Spend ten minutes thinking about what you’d like to accomplish in the year to come.

Day 19 – Start the day with some light stretching.

Day 20 – Do something nice for yourself.

Day 21 – Sit quietly. Identify three things you can hear, three you can smell, three you can see, and three you can touch.

Day 22 – Try to focus just on what you’re doing in the moment. Practice intention.

Day 23 – Break routine.

Day 24 – Take a walk, not with the aim to go anywhere. Resist the urge to ‘use’ the time for anything other than a ten minute stroll.

Day 25 – Go to bed early.

Day 26 – Start learning something new. A few words in a new language, or facts about something that interests you.

Day 27 – Take a nap.

Day 28 – Work up a sweat.

Day 29 – Watch something that makes you laugh.

Day 30 – Hug somebody.

Self-care should always be a priority. If you feel like you could be doing better, come in for consultation and find out how Chinese medicine help.

or call (786) 514-3942