According to Chinese medicine, autumn is the time of the Metal Element, which corresponds to the Lungs and the Large Intestine. In nature, this is the season of letting go: leaves fall, plants retreat inward, and daylight softens. Our own bodies and spirits mirror this movement. When we align our food and lifestyle choices with the rhythm of autumn, we strengthen immunity, ease the transition toward winter, and support emotional balance.

The Energy of Autumn: Metal Element and the Lungs

The Lungs govern respiration and are said to “rule” the skin and the Wei Qi—the defensive energy that protects us from external pathogens. They also hold the emotion of grief and the virtue of courage. When the Metal Element is balanced, we feel clear, inspired, and able to release what no longer serves us. When it is depleted, we may experience low immunity, shortness of breath, dry skin, sadness, or difficulty letting go.

Eating and living in harmony with the season nourishes Lung Qi, moistens dryness, and builds resilience for the colder months ahead.

Foods to Support the Lungs in Autumn

1. Warm, Cooked Meals

As temperatures cool, digestion benefits from gentle, warming foods. Soups, stews, porridges, and lightly stir-fried vegetables are ideal. Avoid relying on raw salads or iced drinks, which can weaken the Spleen and impair Lung Qi.

2. White and Light-Colored Foods

In Five Element theory, each organ system is associated with a color. White resonates with the Metal Element and the Lungs. Incorporate foods such as pears, daikon radish, turnip, cauliflower, lily bulb (bai he), and white beans to strengthen and moisten the Lungs.

3. Pears and Seasonal Fruits

Cooked pears with a touch of honey or cinnamon soothe dry throats and coughs. Apples, persimmons, and figs—steamed or baked—also moisten Lung Yin without creating dampness.

4. Grains and Legumes

Oats, rice, millet, and barley provide gentle nourishment. Adding white beans, navy beans, or chickpeas to soups enriches the protein content and strengthens the Spleen, which supports the Lungs.

Scallions are pungent and aromatic. They can disperse Lung Qi and help protect from external cold.

5. Mild Pungent Flavors

Pungent, aromatic herbs disperse Lung Qi and help protect from external cold. Include scallions, garlic, ginger, and mustard greens in cooking. Use sparingly—just enough to warm and open the sinuses without overheating.

6. Nuts and Seeds

Walnuts, almonds, and sesame seeds offer healthy fats and help lubricate dryness. In small amounts, they support both the Lungs and the Large Intestine, easing dryness and constipation.

7. Herbal Teas

Simple teas made from chrysanthemum, licorice root, or fresh ginger with honey can be soothing. For a daily tonic, simmer sliced Asian pear with a few goji berries for a lightly sweet, Lung-nourishing drink.

Lifestyle Alignments for Autumn

Honor the Rhythm of Daylight

As days shorten, shift your schedule gradually toward earlier evenings and slightly earlier mornings. The Lungs thrive on regularity. Aim for restful sleep and avoid late nights that tax the Wei Qi.

Deep, Conscious Breathing

Breathwork or gentle Qi Gong for the Lungs opens the chest and clears stagnation. Try standing outside in cool morning air, inhaling deeply through the nose, and exhaling fully. This practice strengthens Lung Qi and calms the mind.

Release and Declutter

Autumn invites letting go—not only of leaves but also of unnecessary possessions, habits, or emotions. Lightening your physical and emotional load makes space for clarity and renewal. Small acts, such as clearing a drawer or journaling about what you are ready to release, harmonize with the Metal Element.

Forest Walks and Time in Nature

Trees exchanging their leaves teach us about cycles of renewal. Walking in a forest or park at this time of year helps the Lungs expand, absorbs fresh oxygen, and grounds the spirit. Allow yourself to notice the colors, scents, and crisp air. Exposure to natural light also supports mood and circadian rhythm as daylight diminishes.

Moisturize From Inside and Out

Autumn dryness can affect skin, throat, and bowels. Besides eating moistening foods, use natural oils externally and stay adequately hydrated with warm water or herbal infusions rather than cold drinks.

Practice Gentle Discipline

Metal energy values structure. Establish small daily rituals—morning stretches, evening gratitude practice, or meal preparation routines. These help anchor you through seasonal change and build inner strength for winter.

Preparing for Winter

How you care for yourself in autumn sets the tone for the colder months. Nourished Lungs and a calm, clear spirit create a foundation for robust immunity and emotional steadiness during winter. By eating seasonally warming foods, tending to your breath, walking in nature, and honoring the natural cycle of release, you cultivate resilience and vitality.

Autumn is a season of refinement—distilling what matters most, gathering inner resources, and moving forward with courage. Each bowl of soup, each mindful breath, and each forest walk helps align your body and mind with the rhythm of nature, guiding you gracefully into winter’s stillness.

Acupuncture for a Gentle Autumn Transition

Acupuncture offers powerful support for moving through this seasonal shift. By harmonizing Lung and Large Intestine energy, treatments can ease feelings of grief, calm the mind, and help the body adapt to cooler weather. Points that nourish Lung Qi and moisten dryness strengthen your immunity while promoting clarity and emotional release. Just as nature lets go of leaves, acupuncture helps you release tension and create balance. If you are ready to align with the rhythm of autumn and prepare your body for winter, consider booking an acupuncture session to support your seasonal transition with ease.

Nourishing the Lungs and Spirit in the Fall Season