Your autumn wellness protocol

8 min reading time

Boost your digestion, hydration, and energy naturally with Chinese Medicine-inspired nutrition and lifestyle practices.

We’ve moved clocks, yet our circadian rhythms stayed the same. It will take a couple of days, if not weeks, to re-adjust.

As the warmth of summer fades, autumn in Chinese Medicine invites us to transition towards nourishing and conserving energy. Linked to the Metal element, this season represents a time of contraction and consolidation, bringing a sense of “letting go” — both physically and emotionally. At this time of the year, we can feel more sadness, melancholy and grief.

This is a wonderful season to reflect, simplify, and set boundaries that help us conserve energy. The Lungs and Large Intestine (and their wider energetic functions) are key organs during this period, playing central roles in respiration and digestion as well as the body’s overall ability to release what is no longer needed.

It is also typically dominated by excess dryness, so you may experience heightening of symptoms such as hot flushes (especially at night), irritability, anxiety, insomnia (note these are common menopause symptoms), as well as stiff joints and constipation

When we’re constipated, we can notice the stagnation in the upper portals of the body, too, such as sinuses, ears, eyes, throat, and breathing. And because the Large Intestine is connected with the Lungs and the Skin, dryness can also manifest through eczema, psoriasis, dandruff etc. Supporting these organs is key for maintaining balanced digestion, hydration, and energy levels.

Nutrition to Support Digestion, Hydration, and Energy

As we shift from lighter, cooling foods of summer to warmer, grounding foods of autumn, focus on choices that support hydration, strengthen digestion, and build energy reserves:

Warming foods

Incorporate foods that are gently warming, like soups, broths, stews, and root vegetables. Foods such as squash, carrots, sweet potatoes, and pumpkin align well with the season and are easily digested.

Moistening ingredients 

Autumn air can be drying, making hydration crucial. In Chinese Medicine, “moistening” foods like pears, apples, walnuts, almonds, and sesame seeds support the lungs and digestion. Preparing pears with honey or steaming apples with cinnamon can be nourishing snacks that also support hydration.

Fermented foods

To support the large intestine, which plays a vital role in elimination and immunity, consider adding small amounts of fermented foods like sauerkraut, kimchi, or miso. These foods contain beneficial bacteria that aid digestion but should be used in moderation if you are sensitive to them.

Avoid excess cold foods 

Cold or raw foods can disrupt digestion, especially as the weather cools. Transition towards cooking methods like roasting, steaming, or slow-cooking, which are gentler on the digestive system and provide nourishing warmth.

Hydration Tips for Cooler Weather

As we transition to cooler temperatures, we often forget to drink water, leading to dehydration. In Chinese Medicine, hydration in autumn goes beyond simply drinking water — it’s about preserving body fluids and balancing moisture within the body.

Room-temperature or warm liquids

Instead of cold water, opt for room-temperature or warm herbal teas, such as ginger, cinnamon, or chamomile, which support digestion and warmth.

Avoid dehydrating foods and drinks

Such as coffee, black tea, green tea, as well as excess garlic, dried ginger, chilli and hot spices, dry foods such as bread, bakery products, crackers, rice cakes etc.

Soups and broths

Including bone broths or vegetable broths in your daily diet can be a nourishing way to stay hydrated, deliver vital nutrients, and support both lung and digestive health.

Add water-rich foods

Foods like cucumber, celery, and cooked leafy greens are naturally hydrating. You may also try gentle hydration with aloe vera juice or adding lemon to water for an extra boost to both digestion and hydration.

Lifestyle Practices to Nourish and Conserve Energy

During autumn, lifestyle practices should focus on balancing activity with rest, managing stress, and staying aligned with the body’s natural rhythms:

Sleep rituals

As daylight diminishes, aim to honour natural sleep cycles by going to bed a bit earlier. Add some ritual to your evenings to make them even more relaxing and welcome good-night’s sleep, especially if you’re suffering insomnia or poor sleep. Think about taking a bath with essential oils of lavender, drinking chamomile or lemon balm tea, playing a calming music in your bedroom and lighting some candles. Chinese Medicine teaches that good rest in autumn helps support energy during the colder months ahead.

Simplify and declutter 

Autumn is the season of shedding and letting go – like the tree sheds its leaves to focus its energy inwards, we’re also encouraged to let go of beliefs, thoughts and behaviours that no longer serve us.Use this as an opportunity to simplify your schedule, reduce unnecessary commitments, or declutter your physical space. This mental and physical “decluttering” mirrors the function of the large intestine in releasing what is no longer needed. Letting go creates space, space for new ideas, beliefs, plans and actions to develop and grow into the Spring.

Breathwork and deep breathing exercises

Since the Lungs are the dominant organ in autumn, integrating breathing exercises can be incredibly beneficial. Prioritise breathing through your nose and practise deep breathing exercises daily. Resources like James Dowler on YouTube, Sarah Britton’s Grow Platform (@mynewrootsgrow.life), or local breathwork workshops can guide you.

Stress-Management Practices for Autumn

Autumn’s quiet energy invites us to slow down and be present. Here are a few Chinese Medicine-inspired stress-relief practices for this season:

Grounding on rising 

Perhaps you’d like to welcome the early mornings as an opportunity to start your day slowly, gently, to look at the sunrise, take a couple of deep breaths, drink warm water, journal, stretch… What could you do with an extra hour of your time in the morning, before the world, as well as your life, hunts you with a list of things to do?

Acupressure and self-massage

Consider acupressure points that support the lungs, large intestine, and overall immunity. Massaging the “He Gu” (LI-4) point — located on the hand between the thumb and index finger — can relieve stress, aid digestion, and support the immune system.

Journaling for reflection

Set aside some quiet time each week to reflect. Journaling is a valuable way to process emotions, set intentions, and embrace the autumnal theme of letting go. To notice, move through and release stagnant emotions, access one of the powerful Flow Dance Meditation practices to invite more spaciousness and lightness into your body-mind.

 

Journaling prompts to guide your reflection:

  • What have I achieved? What am I grateful for?
  • What valuable lessons did I learn?
  • Who or what am I taking with me?
  • Who or what am I ready to let go of to stay balanced and nourished?

Consider creating a vision board to turn your reflections into clear goals and actions.

 

A Final Note for the Season

By embracing warming, hydrating foods, aligning your sleep and rest routines with autumn’s natural rhythms, and practising gentle breathwork, you’ll improve digestion, boost immunity, and support deeper hydration. These seasonal practices foster balanced energy, clearer skin, reduced stress, and greater resilience, allowing you to feel grounded, nourished, and ready for the colder months ahead.

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