Are You Eating Right for Autumn? A Chinese Medicine Take on What That Means (& Why It Matters)


As days grow cooler and autumn touches earth, my heart embraces the shift.

This season is my favorite. And the one I missed most while living in lands home to year-round summer.

It’s a time of returning to Chinese Medicine school—as a teacher this time. And bundling up in sweaters, scarves and socks.

My daily dips in glacially cold Kootenay Lake continue—in the still-dark hour of 6:30am, no less! But this time of year, those swims make me look a wee bit mad (particularly on mornings chilly enough see my breath).

Many things are changing—including how we eat.

Heavier, denser choices are replacing light, summery fare.

Soups, roasted root veggies and heartier meats are back on the menu.

In Chinese Medicine, eating and living with the seasons is an important part of staying healthy.
For each season, Chinese classics offer sage guidance for what to cultivate in our lives. . .and what to put on our plates.

What’s this mean in autumn?

Well, for starters, autumn’s all about gathering inward.

These months move us from the maximum Yang of summer to the maximum Yin of winter.

They are a time for pulling in scattered energy, focusing efforts, and tying up loose ends.

During autumn, the Chinese classics counsel us to go to bed early and rise with the sun.

They also say it’s an excellent time of year for regular breathing exercises.

During these months, we are extra-vulnerable to dryness—and sadness. Breathing helps on both counts.

Emotionally, we should cultivate a calm, peaceful state. 

Pulling back from the distraction and dispersion of summer, we prepare for an inward-focused, reflective winter.

What’s this have to do with food?

A lot, actually.

In Chinese Medicine, we don’t separate food and eating from the rest of life…or from wider patterns of living and being.

What’s on our plate in autumn is part of the bigger picture of seasonal attunement. This attunement—in all aspects—supports health and vitality throughout the year.

In autumn, as in every season, individual factors come into play too. Put differently, eating seasonally is just one variable to consider when crafting your optimal diet. (When I work with clients one-on-one, I take many variables, including personal goals, into account.)


That said, 5 sage guidelines for autumn eating go this way. . .

(If you’ve been following this series, you’ll notice some overlap with winter guidelines. These are more “Yin” times of year, whereas spring and summer are more “Yang.”)

1. Autumn is a time to introduce heartier, denser food.

Excellent choices include roasted root veggies, stews, heavier meats and bone broth.

For us, this means our slow-cooker comes out of storage and gets regular use.

Throw in some grass-fed beef or pasture-raised chicken, roughly chopped veggies, spices and water…a pot of nourishing goodness awaits by morning.

2. Cook foods for longer duration at lower temperatures.

Longer cooking at lower temperatures makes foods more warming.

By warming here, I’m not talking about whether foods are hot or cold to the touch. Rather, I’m looking at their intrinsic thermal nature and heating or cooling influence on the body after eating them. As the weather gets cooler, more warming foods are called for.

Autumn’s also a time to let go of raw foods and salads. In general, I recommend at least lightly steaming or sautéing the majority of your veggies. As the weather cools, roasting’s a great option too.

3. Incorporate yellow-orange veggies, tubers and gourds. 

In Chinese Medicine, these are tonics for the digestive organs. They bolster them for the winter ahead (plus are in abundance this time of year).

Think pumpkin, winter squash, yams and carrots—especially slow-cooked, roasted or in soups.

4. Add a small amount of sour food, followed by bitter and salty.

Sour flavor’s contracting quality supports the gathering in of our resources, protecting them from the colder months. It also collects a scattered mind, helping concentrate our spirit and focus.

Bitter and salty move down and in, further preparing us for the sealing and storing of winter.

With all these additions, a little goes a long way. Take care not to overdo.

5. Add moistening yet warming foods.

Autumn tends to be drying, so consider foods that moisten while also warming (or cook them with warming spices).

Good choices include spinach, apple and pear…warmed by cooking plus the addition of cinnamon, cardamom, cumin or ginger.

Making these changes this autumn? Or have other seasonal tips? Please share in the comments!

If you want support staying well this fall and beyond, you might consider working with me one-on-one.
Go here to learn what that looks like.
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