In a recent interview, we had the opportunity to discuss the time-honored practice of “autumn tonics” with Professor Lu Yi from Beijing University of Chinese Medicine, who also serves as a member of the Revolutionary Committee of the Chinese Kuomintang. With autumn approaching and temperatures starting to drop, it’s vital to explore how we can effectively transition into health practices suited for this season.
**Understanding Autumn Nutritional Needs**
The tradition of “autumn tonics” is deeply rooted in Chinese culture. After the hot summer months, many individuals experience a dip in appetite, sometimes resulting in weight loss. This period is often viewed as the ideal time to replenish the body’s energy and nutrients, traditionally achieved by consuming more meat to recover from the energy lost during the heat.
However, Professor Lu points out that in today’s world, with its vast array of food choices, the understanding of “autumn tonics” has transformed. He emphasizes that this doesn’t encourage binge eating but rather calls for scientific and sensible dietary adjustments. After a summer of consuming cooling foods, many people’s digestive systems may be compromised, meaning diving straight into rich, nutrient-dense meals could cause discomfort.
At the onset of autumn, it’s wise to focus on foods that aid digestion, such as yam, lotus seeds, and job’s tears. These can help restore energy, enhance digestive function, and allow the body to gradually acclimate to increased meat intake.
It’s also essential to recognize that everyone’s body is unique. Individuals with weakened digestive systems or low energy levels should pay close attention to their dietary choices and digestive health. To improve digestion, Professor Lu suggests pairing meat with digestive aids like hawthorn and radish. For example, adding radish when cooking beef can enhance digestion while providing an energy boost.
For those prone to phlegm-damp conditions, utilizing lighter cooking methods and incorporating foods like winter melon and radish can help expel heat and excess moisture. Conversely, those more sensitive to dryness should include nourishing and cooling foods like lily bulbs, white fungus, goji berries, yam, and lotus root, opting for cooler meats such as duck instead of warming meats like lamb or chicken.
Professor Lu also warns those with metabolic concerns, like high cholesterol or diabetes, to approach “autumn tonics” cautiously, advising them to adhere to medical guidelines for managing their intake of fats, sugars, and proteins to avoid health setbacks.
Additionally, supporting lung health during the dry autumn months is critical. Foods like carrots, lotus root, white fungus, lilies, honey, and sugar cane can help hydrate and nourish. Including citrus fruits and grapes can also help regulate lung energy and combat dryness.
**Adapting to the Seasonal Chill**
Beyond diet, dressing appropriately for the changing temperatures is essential for autumn health. The shift from summer to autumn is a prime time for what’s termed “autumn chilling.” Ancient wisdom suggests mild exposure to cooler temperatures can improve blood circulation and strengthen the body’s defenses.
From a modern perspective, Professor Lu explains that controlled exposure to chill can boost immunity. If one wears heavy clothing too early, it can keep the body in a constant warm state, which may dull its ability to adapt to the colder conditions of winter.
Autumn chilling doesn’t mean freezing oneself; instead, it involves gradual acclimatization to cooler environments. Following the guideline of “cool but not cold” is recommended, allowing for a comfortable coolness without risk of feeling chilled. This naturally leads to adjusting clothing layers appropriately, enhancing resilience to cold.
While adapting the body can improve immunity, moderation is key. Special care should be taken with vulnerable areas such as the abdomen, feet, and joints—regions more susceptible to cold.
“People with weakened spleens, those menstruating, or recovering postpartum should be especially mindful of keeping their abdomen warm. Since feet have slower circulation, wearing warm shoes and occasionally soaking them can help. Other areas, like the neck, shoulders, and knees, also require added protection,” Professor Lu advises.
It’s crucial to note that autumn chilling may not be suitable for everyone. Those with compromised immune systems, including the elderly, children, or individuals with chronic conditions such as cardiovascular diseases, should dress appropriately for their health needs to avoid issues linked to cold exposure.
**Tuning into the Seasonal Rhythm**
As autumn symbolizes a period of inward energy gathering, Professor Lu encourages engaging in gentle exercises like hiking, brisk walking, or tai chi during this season. These activities can enhance lung function, stimulate blood flow, and support the natural inward energy collection.
“The key during autumn exercise is to feel slightly fatigued but not exhausted. For individuals with weaker constitutions, maintaining a light sweat is advisable, as excessive sweating can lead to further fatigue and energy depletion,” he notes.
Emotional well-being is also crucial; autumn is connected with the lungs in traditional Chinese medicine, and excessive worry or sadness can negatively affect lung function. Professor Lu suggests that those susceptible to emotional fluctuations focus on maintaining tranquility during this season, utilizing mindfulness techniques, yoga, or creative activities like calligraphy and painting as therapeutic outlets to balance their emotions.
Additionally, as days shorten and nights lengthen during autumn, aligning one’s lifestyle with these seasonal shifts can be beneficial. Prioritizing sufficient rest—going to bed early—helps nourish energy, while rising with the sun can invigorate lung function.
In summary, Professor Lu underscores the importance of both dietary and lifestyle adjustments to promote well-being as we transition into autumn, enabling individuals to adapt more effectively to seasonal changes and enhance their overall health.
