In Chinese Medicine, autumn is the season of the Metal element. The changing of summer to fall is connected to the emotion of grief or sadness. In autumn we are saying farewell to the abundance of summer and preparing for the reflective time that is to come.
Traditional Chinese Medicine (TCM) focuses on energetics rather than the physical making correspondences between nature and the body. The organs connected with the Metal element are the Lungs and the Large Intestine. We all know that fall and winter is a time that people are more vulnerable to colds, bronchial infections, and allergies. Household air pollution, as well as the cold winds of autumn, stress our immune reserves, making it a good time to support the immune system with some herbs and supplements.

Photo credit from AcuProAcademy.com
The Lungs are the organs of respiration, responsible for supplying oxygenated blood to every organ of the body and eliminating the waste matter from the cells through our expiration. In TCM the climactic “evil” in Fall is dryness. The lungs are like giant tissue paper in which the tissue is the fine mucosa of the alveoli. The lungs, like the nasal mucosa, need to stay moist, not “damp,” and cool but not cold. During illness, the lungs often become hot, which dries them out. Which is why people recovering from bronchitis often end up with a lingering dry cough. Having a large pot of simmering water with herbs on the stove or woodstove throughout the winter can be helpful.
At first glance, the Lungs and the Large Intestine seem to have little in common with each other, with the lungs involved with respiration and the Large Intestine involved with digestion. The bowel is the organ of elimination and is responsible for helping the body eliminate waste. Only when the body is cleansed of toxic matter can it receive the more refined energy brought in by its partner, the Lung.
Increasing immunity by the consumption of herbal tonics can all be helpful. These herbs are slow-acting and should be taken for a length of time.
Elderberry-elderberry has antimicrobial actions against two strains of influenza and several bacteria. It has immune-stimulating and diaphoretic action. It has been shown that it can lessen the duration and severity of colds and flu. Making elderberry syrup is easy, I personally preserve my syrup with 25% alcohol rather than sugar, which can degrade the immune system.
Garlic-the active ingredient in garlic, allicin sativum, is proposed to have antiviral and antimicrobial effects on the common cold, but high-quality clinical trials comparing garlic supplements to placebo are lacking. A Cochrane review identified only one trial of reasonable quality following 146 participants. Those taking the garlic supplement for 3 months had fewer occurrences of the common cold than those taking a placebo, but after contracting the cold virus, both groups had a similar duration of illness.
Green tea-cell studies have shown that tea catechins such as those found in green tea can prevent flu and some cold viruses from replicating and can increase immune activity. Human trials are still limited. Two randomized controlled trials found that green tea capsules produced less cold/flu symptoms or incidence of flu than a placebo; however, both studies were funded or had author affiliations with tea industries.
Astragalus– is used to protect and support the immune system, preventing colds and upper respiratory infections, lowering blood pressure, treating diabetes, and protecting the liver. Astragalus has antibacterial and anti-inflammatory properties additionally researchers have looked at astragalus as a possible treatment for people whose immune systems have been weakened by chemotherapy or radiation.
Medicinal Mushrooms-Turkey tail and Reshi mushrooms are both known as immune modulating tonics to boost immunity levels. Adding astragalus and medicinal mushrooms when making broths for cooking or soups is an excellent way to incorporate them into your daily regimine.
Foods for strengthening the Metal element-sweet potatoes, onions, pears, walnuts, leeks, miso, navy beans, almonds, parsnips, adzuki beans, chestnuts, and dark leafy winter greens.
Spices: bay leaves, black pepper, chili, cardamom, cinnamon, nutmeg, turmeric, and rosemary.
Additional thoughts on increasing immunity:
Reducing stress-Building immunity during this time of a global pandemic is particularly important. For starters, we know the toll that stress can have on our immunity. Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. Cortisol interferes with the T-cells(a specific white blood cell) to reproduce and receive signals from the body. Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defense against pathogens. To keep your stress in check, practice yoga, meditation, or deep breathing in your regular routine.
Reduce Sugar Intake-Studies have shown spikes in sugar intake suppress your immune system and increase inflammation. When your immune system is compromised, you are more likely to get sick.
Increasing Pro and Prebiotic Foods-A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes appear to support the growth and maintenance of beneficial microbes. Certain helpful microbes break down fibers into short-chain fatty acids, which have been shown to stimulate immune cell activity. These fibers are sometimes called prebiotics because they feed microbes. Therefore, a diet containing probiotic and prebiotic foods may be beneficial. Probiotic foods contain live helpful bacteria, and prebiotic foods contain fiber and oligosaccharides that feed and maintain healthy colonies of those bacteria.
- Probiotic foods: Kefir, yogurt with live active cultures, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso.
- Prebiotic foods: Garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed.
Exercise-Working out on a regular basis has been scientifically shown to boost the immune system. Regular exercise stimulates the T cells, a type of white blood cell which guards the body against infection. That being said, all things in moderation, in that continuous rigorous workout weakens the immune system, leaving you more prone to flu and viral infections.
Sleep-Lack of sleep can cause the inflammatory immune response, reducing the activity of T cells in the body. This can weaken your immune system and response to vaccines. Try to sleep for 7–8 hours.
Get Outside– Natural light is one of the major contributors to the production of Vitamin D in our body. Vitamin D is essential for the healthy functioning of the immune system as it helps the body to produce antibodies. Additionally, the correlation between response to COVID and low Vit D levels has been linked.
Letting Go-Holding on or grieving the passage of summer to fall increases the likelihood of stagnation in these organs. We can look to nature to see examples of letting go. Just like the dying leaves on the trees these need to drop away so that new ones can grow next year. A starting place is address stagnation is to practice letting go both physically and emotionally. An example is to create some rituals or practices for letting for. For example, write down a list of your joys of summer then burn or shred the paper, tossing the ashes or paper into the compost bin.
Dress warmly and cover your neck-wear a scarf- add some style to your look! The back of the neck is particularly vulnerable to invasion by wind and cold.
Warm Foods-No more cold salads, or summery gazpacho type soups or drinks. Always eat foods that are available seasonally- fall veggies such as the squashes, pumpkins, sweet potatoes, Brussel sprouts, cauliflowers.
Keep Hydrated-Preferably warm. The fall is a season of dryness, and staying hydrated helps the lungs and the large intestine function optimally.
Embrace the Fall, recognizing the turn of the seasons.