Supporting the Body in Autumn
Last time, we talked about the emotional themes of fall — grief, letting go, and gathering what’s precious. This time, I want to bring it into the body.
In Chinese medicine, fall is connected with the lungs and large intestine — the organs that help us bring in what we need and release what we don’t. As the air gets drier and the light shifts, our bodies begin to ask for more warmth, moisture, and rest.
If you’ve noticed dry lips or skin, a need for deeper breaths, tightness in your chest, fatigue, or slower digestion, your body is likely syncing up with Autumn and simply needs a bit of support.
Below are some of my favorite ways to remain in harmony as we move deeper into fall. Choose what resonates, and let the rest go (which is exactly what this season is about!). As the body mirrors the season, this is also the time to protect what’s essential and release what’s not. We can do this physically, emotionally and energetically.
Clean up your air. Switch out your scented plug-ins, air fresheners, scented wax melts, and candles for natural beeswax candles. Numerous studies have highlighted that scented products produce chemicals that can trigger respiratory problems, asthma attacks, migraines, and allergies, as well as causing reproductive harm & endocrine disruption (and more - do your research). Meanwhile, beeswax candles can actually purify your air via negative ions. I adore beeswax candles - my kids have been known to say “Mom, what do you want for your birthday/Christmas/Mother’s Day? Please, not another beeswax candle.” I find mine at my local farmer’s market, Natural Grocers, Whole Foods, and online. Bonus: in addition to improving air quality, beeswax candles smell heavenly and add beauty to your space for fall!
Drink bone broth. If you’ve already discovered the gut-healing, anti-aging, moistening, hormone-balancing, nourishing & energizing effects of bone broth, wonderful! If you haven’t, you can find a bajillion recipes online, and it’s simpler than it sounds. I make mine and freeze it in silicone containers so I can pop out a cube at a time to heat and drink. I have been known to loudly exclaim “ahhhh, my liquid gold!!” as I drink my broth. If I’m short on time, I’ll drink Ancestral Nutrition Bone Broth Protein (Salted Caramel flavor, but there are many). I mix it with hot water using a fork and it’s a quick, nourishing, high-protein dessert! (Note: If you have histamine or mast cell issues, I don’t recommend cooking bone broth for longer than 90 minutes in an Instantpot. Talk to me to customize your bone broth for your unique constitution.)
Use a natural, effective flu remedy: Oscillococcinum. (We call it Oscillo in my home, because that’s a big word). This is a combination homeopathic remedy that works fabulously to alleviate flu and flu-like symptoms (headache, body aches, fever, chills, fatigue). I recommend stocking up & keeping it around. Use it at the FIRST SIGN of flu, follow package instructions precisely, and thank me later. :)
Marshmallow root infusion to moisten. Marshmallow root is demulcent, which means it coats and soothes irritated tissues. We notice this particularly in the throat, lungs, and digestive tract. It’s deeply moistening, reduces irritation & supports digestion. Instructions: steep several tablespoons of marshmallow root in cool or room-temperature water (I use a french press) for 4-8 hours. Drink 1-2 hours from medications and supplements. You’ll notice the liquid is thick & viscous - that’s the “mucilage” we’re looking for. Great for recovery after viral illness, but I use it all season long. You can find it on Amazon, Mountain Rose Herbs, or at your local herb store.
Humic-Monolaurin Complex by Allergy Research Group. One of my go-to immune support supplements for fall. It combines humic and fulvic acids with monolaurin to help the body stay strong and resilient. It helps regulate immune function — keeping the response balanced and effective — while supporting gut and mucosal defenses and making it harder for viruses to replicate. I typically recommend people use at first sign of cold, flu, etc. - you’ll see the difference.
Sauna lovers, take it easy: I love my infrared sauna as much as you do, but Fall is *not* the time of year to be sweating buckets. Too much sweating right now can deplete fluids, exacerbate dryness and cause imbalances in the body. Most people think “detox = good” but seasonally and constitutionally appropriate detox is crucial for long-term success. If you use a sauna, aim for shorter sessions, less frequently, at a lower temp - and be sure to replenish electrolytes.
Abhyanga (Ayurvedic Self-Massage). I first learned the practice of Abhyanga at Kripalu in Western Massachusetts in 2014 and fell in love immediately. It’s such a sweet way to support the body in fall. Traditionally, it’s done before a shower or bath. Warm some sesame oil, and slowly massage it into your skin from head to toe — long strokes on the limbs, circular motions around the joints and abdomen. Say something nice to yourself while you’re doing it. Let the oil absorb for about 10–15 minutes, then rinse in a warm shower to help it soak in more deeply. Abhyanga grounds the nervous system, supports circulation and lymph flow, moisturizes the skin, and helps calm the dryness and restlessness that can show up as the weather cools. Watch how it improves your sleep & mood. One teacher of mine used to say “oil = love.” Give yourself some love!
Baked pears. I love this one - easy, nourishing & effective. Here’s what you do: get some Asian pears (use regular ones if they’re what you have; I was taught to use Asian pears). Core out some of the middle, fill with honey, sprinkle generously with cinnamon, and bake until soft, juicy and fragrant. Eat slowly and enjoy! In Traditional Chinese Medicine, pears moisten Lung Yin and soothe dryness, honey nourishes and eases the throat, and cinnamon warms digestion and circulation. Try it and let me know what you think!
Acupuncture. One of my favorite ways to support both body and spirit in the fall, naturally! Acupuncture strengthens the lungs and immune system, steadies the nervous system, and helps the body move through the natural process of release that this season brings.
A 2023 review from Harvard Medical School and Mass General found that acupuncture helps regulate immune function (via enhancing natural killer cell activity and calming inflammation, among other mechanisms) allowing the body to stay adaptive & and well-protected through seasonal changes and exposures.
As Autumn unfolds, remember that your body carries the same intelligence as nature, and is meant to shift with the season’s rhythm. A little extra warmth, rest, and moisture go a long way this time of year. Just like the trees, we shed what’s unnecessary and hold close what sustains us. Take excellent care of yourself this Fall, and your body will thank you in Winter!
If you’ve been wanting to get to the root causes of your symptoms, calm your nervous system, feel better in your body, or change the way you age, I’d love to work with you. I work with committed individuals wanting to feel radiant & “healthy on the inside” who recognize that I am a guide, not a guru. I’m offering $40 off new patient visits this month only (regularly $250) for those ready to uplevel their health.
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