Seasonal Self-Care: Acupuncturist’s Guide to Autumn

Autumn and the /five Elements

Autumn is the Metal time of year according to the wisdom of Five Elements teachings, Autumn correlates to the Lungs and Large intestine which govern the skin (the third lung). It’s to no surprise that the skin becomes drier and skin and lung conditions can worsted in autumn. We can support the Metal element by living in harmony with the season with 6 simple considerations.

1. Embrace the Season of Letting Go

Breathe in the pure, and release what no longer serves you—just as the Lungs and Large Intestine naturally do. In this beautiful season, nature encourages us to let go, as trees shed their vibrant leaves, leaving behind a blank canvas. Like the trees, we too can hold onto only what nourishes us, refining ourselves for the new year ahead.

Autumn is the perfect time to turn inward and reflect. Just as nature releases and refines, we are called to do the same.

• Clear out your cupboards Let go of clutter, unused clothes, and the things that no longer fit your life.

• Release old patterns Whether it’s habits, behaviours, or lingering emotions like hurt or resentment, now is the time to shed them.

  
  

Forget the traditional spring clean—autumn is all about clearing space for renewal. It’s time to wake up your inner Marie Kondo and embrace the autumn clean. Let go, and make room for growth.

2. Wear a scarf

In Chinese medicine, the back of the neck is considered especially vulnerable to external pathogens like cold, flu, and seasonal allergies, which are thought to enter the body through wind exposure. Protecting the lungs from cold and dryness is key, and one simple yet effective way to do this is by wearing a scarf.

This is particularly important on windy days, when you're feeling tired, or after treatments like Gua Sha or cupping. As an acupuncturist, you’ll find me wearing a scarf in nearly all seasons for this very reason. So take your grandma’s (or your acupuncturist's) advice—stay warm and wear a scarf! 🧣

3. Reduce Cold, raw and mucous-forming foods.

Eating seasonally is a principle deeply rooted in both Chinese medicine and human history. Traditionally, we would have consumed local, seasonal foods that align with the natural rhythms of our environment. For instance, oranges, which thrive in warm climates, help cool the body—something we don’t need during the chilly British autumn. While supermarkets may stock oranges in December, nature intended us to eat what grows locally and seasonally.

In autumn, focus on foods that nourish and protect. Apples and pears, for example, are in season and, in Chinese medicine, are known to moisten and protect the lungs—just when we need it most. Their availability in October is a perfect example of how nature provides exactly what we need, when we need it.

So this season, opt for organic, local produce and reduce cold, raw, and mucus-forming foods to support your body in harmony with the changing weather.

4. Eat warming foods

Autumn, the season of harvest, invites us to nourish ourselves with warming foods that support our digestion and enrich yin energy. These foods reduce strain on the Stomach and Spleen, helping the body with the transformation and transportation of nutrients. Longer cooking times and moisture-rich meals are especially beneficial in autumn, as they combat dryness and nourish yin.

Dishes like porridge, congee, casseroles, and stews are perfect for this time of year. Cooking with moisture—whether by steaming or slow cooking—helps retain hydration, which is essential in the dry autumn air. A slow cooker can be your best friend in the kitchen this season.

Incorporate almonds and Brazil nuts, which are beneficial to the lungs, into your meals. Adding them to porridge with honey is a soothing remedy for a cough. To counteract autumn’s dryness, also sip on warm fluids like jasmine tea during meals to keep your body hydrated and balanced.

5. Sleep

Getting enough sleep is crucial, especially during the autumn months. A lack of sleep can weaken the immune system, making us more susceptible to seasonal pathogens like colds and coughs. Sleep plays an essential role in regulating cytokines, inflammatory markers, and hormones, all of which are impacted by sleep deprivation.

To improve sleep quality, practice good sleep hygiene:

• Get to bed on time

• Avoid blue light from devices like phones and tablets in the hours before bed

  
  

  You can read my top sleep tips here

As the days grow shorter and nights longer, this is a natural time to conserve energy. Our ancestors likely slept more during autumn and winter, aligning with the rhythm of the season. Take this time to slow down, nurture yourself, and prepare your body for the winter ahead.

6. Breathe

Breathing is something we all do naturally, but many of us take it for granted—and some of us aren't doing it as effectively as we could. The way we breathe can significantly impact our immune system. Many of us tend to shallow breathe, which can contribute to issues like hyperventilation and panic attacks. When the quality of our breathing declines, stress on the body increases, triggering the sympathetic nervous system (the "fight or flight" response) and leading to systemic inflammation.

Practices like yoga, meditation, and tai chi place great emphasis on mindful breathing for good reason. Diaphragmatic breathing is a simple yet transformative technique that can have a profound effect on your overall well-being.

This autumn, take time to focus on your breath. Spend time in nature, breathing in the crisp autumn air, and embrace the calming, healing power of proper breathing.

Autumn, my season

I absolutely adore autumn—long walks through colourful leaves, the comfort of warm boots, and cozy nights by the log fire. I relish in chunky knitwear and the soothing warmth of spiced pumpkin soup, all while the twinkling Diwali lights add a magical touch to the season. It's also that special time of year when I feel like I get my cat back. We might pretend it’s genuine affection, but deep down, we both know it’s the warmth of my lap that he truly craves.