Stay Healthy this Fall: Nourish the Lungs with 5 Element Wisdom

As the crispness of autumn settles in and the days grow shorter, our bodies naturally begin to shift with the season. In Traditional Chinese Medicine (TCM), fall is associated with the Metal element and the Lungs. Just as leaves dry and fall from the trees, our own Lung energy can become vulnerable to dryness, sadness, or low immunity during this time of year.

By understanding the rhythms of the season and supporting our Lung health, we can step into fall with balance, resilience, and vitality.

The Lungs in 5 Element Theory

According to the 5 Element framework, the Lungs govern breath, immunity, skin, and the ability to let go. In autumn, Lung qi is at its peak and deserves extra care. When out of balance, we may notice:

Dry cough or throat irritation
Nasal congestion or allergies
Skin dryness or sensitivity
Low immunity, catching colds more easily
Sadness or grief that feels harder to shake

By nourishing and protecting Lung qi, we can strengthen our respiratory system, support emotional wellbeing, and prepare the body for the colder months ahead.

Simple Ways to Support Lung Health in Fall

Breathe Deeply – Take time each day for slow, mindful breathing. This strengthens Lung qi and calms the mind.
Moisturize from Within – Eat foods that counteract dryness, such as pears, honey, sesame seeds, white fungus (snow mushroom), and root vegetables.
Warm Your Core – As temperatures drop, include warming soups, stews, and teas. Avoid too many cold or raw foods (ahem- salads and smoothies), which can tax digestion.
Let Go – Autumn teaches us the value of release. Journaling, gentle decluttering, and allowing space for rest can help process emotions of grief or heaviness.
Stay Protected – Wear a scarf to guard the neck and chest against cold winds, which TCM considers a common pathway for seasonal illness.

Seasonal Recipe: Asian Pear & White Fungus Lung-Nourishing Soup

This gentle tonic is a classic in TCM for moistening the Lungs, easing dry coughs, and boosting immunity. The Asian pear (also known as “crystal pear”) is prized for its cooling and yin-nourishing qualities, making it ideal for autumn dryness.

Ingredients:

1 large Asian pear, cored and sliced
10 g dried white fungus (snow mushroom), soaked until soft and chopped
6–8 goji berries (optional, for nourishing blood and vision)
1–2 red dates (jujube), pitted (optional, for qi support)
2 cups filtered water
1–2 tsp raw honey (added after cooking)

Directions:

Soak the white fungus in warm water for 20–30 minutes until it expands and softens. Trim and cut into small pieces.
Add the pear slices, white fungus, goji berries, and dates to a small pot with water.
Bring to a gentle boil, then reduce heat and simmer for 30–40 minutes.
Allow to cool slightly, then stir in honey to taste.

Enjoy warm as a nourishing dessert soup or cooling lung tonic throughout the week.

Embracing the Season

By aligning with the wisdom of autumn and supporting our Lung energy, we can move gracefully into the colder months ahead. Think of this season as an opportunity to breathe deeply, nourish gently, and let go of what no longer serves.

Your body—and your spirit—will thank you for it.