Fall arrives with crisp mornings, golden leaves, and a natural invitation to slow down after summer’s intensity. In Traditional Chinese Medicine (TCM), autumn is intimately connected to the lungs and large intestine—organs that govern both breath and release. This season asks us to nourish our bodies with moisture, support respiratory health, and practice the art of letting go, just as trees shed their leaves.
Understanding fall through the lens of TCM can help you stay balanced, healthy, and in harmony with nature’s rhythms during this transitional time.
The Lungs and Fall: A Seasonal Connection
In TCM, each season corresponds to specific organ systems, and fall belongs to the lungs and large intestine. The lungs govern respiration and protect us from external pathogens, while the large intestine helps us eliminate what we no longer need. Together, they teach us about taking in what nourishes us and releasing what doesn’t serve us.
Fall’s dry, cool air can challenge the lungs, making this the perfect time to support these organs through intentional food choices, lifestyle practices, and self-care.
Foods to Nourish Your Body in Fall
As the weather cools and dries, your diet should shift to include more moistening and mildly warming foods that support lung health and keep your body balanced.
Moistening fruits: Asian pears are especially prized in TCM for their ability to moisten the lungs and throat. Their sweet, hydrating nature makes them ideal for combating fall’s dryness. Other beneficial fruits include apples, persimmons, and figs.
White foods: White is the color associated with fall and the lungs. Incorporate white and light-colored foods like parsnips, cauliflower, white beans, daikon radish, and potatoes. Root vegetables like parsnips and potatoes provide grounding energy as we transition toward winter, while lighter above-ground vegetables offer balance if the season’s inward energy feels too heavy.
Warming soups and stews: This is the season to embrace nourishing, moistening meals—think vegetable stews, bone broths, braised dishes, and warming soups. These foods provide gentle heat without drying out the body, supporting both digestion and immunity as temperatures drop.
Adjusting Your Daily Rhythms
Fall’s shorter days naturally encourage us to adjust our sleep patterns. Going to bed earlier and waking earlier aligns your body with the season’s rhythm. Those crisp fall mornings are ideal for starting your day refreshed and energized.
This earlier sleep schedule also prepares your body for winter’s deeper rest, giving your system the time it needs to recharge and restore. Listen to your body’s cues—if you feel tired earlier in the evening, honor that rather than pushing through.
Movement and Breathwork
Since the lungs are the focal point of fall, this is an excellent time to engage in activities that emphasize breath and circulation. Walking, jogging, hiking, or simply spending time outdoors breathing in the cool, fresh air keeps your lungs strong and your Qi (vital energy) flowing.
Gentle practices like yoga, tai chi, or qigong are also beneficial, as they combine mindful movement with conscious breathing—exactly what the lungs need during this season.
Honoring the Emotional Landscape of Fall
In TCM, each organ system carries an emotional association. The lungs are connected to grief and sadness. Fall naturally brings these emotions to the surface, making it a season for acknowledging loss and processing what we’ve been holding onto.
The large intestine’s function reminds us of the importance of release—letting go of old emotions, outdated habits, or attachments that no longer serve us. Just as trees release their leaves without resistance, we too can practice letting go with grace, creating space for new growth in the seasons ahead.
Caring for Your Skin and Lungs
In TCM, the skin is considered the “third lung”—an extension of the respiratory system that also needs moisture and protection during fall’s dry weather. To support both your skin and lungs:
Try dry brushing: Using a natural bristle brush on dry skin before showering helps stimulate circulation, exfoliate dead skin cells, and invigorate the body’s protective Qi.
Practice abhyanga: This Ayurvedic self-massage with warm oil deeply nourishes the skin, calms the nervous system, and provides the moisture your body craves during the dry season. Sesame oil is particularly warming and grounding for fall.
Living in Harmony with Fall
Seasonal living is about more than just following a calendar—it’s about attuning yourself to the natural world and allowing its wisdom to guide your choices. In fall, that means:
- Eating moistening, warming foods that support your lungs
- Adjusting your sleep to honor the changing light
- Moving your body and breathing deeply in fresh air
- Acknowledging and releasing what no longer serves you
- Nourishing your skin as the air grows dry
When you align with the season’s energy rather than resist it, you feel more grounded, balanced, and resilient. Fall teaches us that letting go is not loss—it’s preparation for renewal.