Embrace the Fall Equinox and Stay Healthy During Flu Season

Saturday, Sept 22nd at 8:54 pm CST marked the first day of fall for us in the northern hemisphere. On the day of the fall equinox, the sun’s path shifts from above the equator to directly over the equator, ready to descend below the equator line, leading us to the cooler months.

I don’t know if it’s because I’m a fall baby or I live in a hot climate with little cold weather, but fall is my favorite season. I love the colors, the sights, the smells, the holidays, and the flavors. The imagery of sitting by a warm fire with a nice cup of chai tea, wearing a cozy soft sweater, maybe listening to the sounds of soft rain, gives me such a lovely feeling.

Fall is the time of year when we begin slowing down our schedule in favor of more nourishing and introspective activities. It is when we harvest the summer’s bounty, utilizing and storing what is needed and eliminating what is unnecessary. The outward energy of summer growth and abundance turns inward, leading us to have a more inward focus. Nature goes inward too as the weather begins getting cooler. The leaves change color and fall, animals begin storing food for the winter, and the days begin getting shorter.

Autumn in Chinese Medicine is ruled by the Lungs and Large Intestine, governed by the Metal Element. The Lungs are in charge of taking in the new and pure, while the Large Intestine is in charge of letting go of waste. If the Lungs and/or Large Intestine are not balanced, we may experience the emotions of grief, sadness, and the inability to let go. Some people may feel wistful or sad during the fall season, with difficulty saying goodbye to the active days of summer. The Lungs also rule the immune system, which is why fall is the season of colds and flus.

To start gearing up for the cold and flu season. Chinese Medicine actually has several strategies aimed at prevention. Think of it as an alternative to a flu shot!

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Here are 5 tips for staying well and preventing illness:

1. Wear a scarf. Cover up when it is windy and/or cold outside. The back of the head and neck are particularly vulnerable to pathogenic invasion.

2. Drink plenty of hot tea and eat warming foods. Avoid caffeine, heavy food, and cold food/liquid. In Chinese Medicine, cold and heavy food/drinks are taxing for the digestive system which can eventually deplete the immune system. For more dietary info, see these posts.

   The flavor of the Metal Element is spicy, so include pungent foods such as garlic, onions, and radishes in your diet. Hot peppers and traditionally spicy foods should be avoided.

   The color of the Metal Element is white, so also include white foods such as cauliflower and turnip.

   The Earth Element supports the Metal Element, so it is also important to eat foods that assist the Earth Element (or Spleen). These are warming foods and spices such as onions, garlic, ginger, cinnamon, turmeric, and clove. Yellow/orange foods such as sweet potato, squash, carrots, and pumpkin also support the Spleen. Lastly, root vegetables such as beets, rutabaga, turnip, and parsnip also support the Earth Element.

   Chicken soup or bone broth is wonderful for the fall season. Add ginger, green onion, turnip, and sweet potato for a Five Element soup that will help prevent the flu.

   Sipping on ginger or decaf chai tea will also help boost the immune system, by supporting the Spleen.

3. Reduce stress and get more sleep. Now that the days are becoming shorter, the body wants to rest more, slow down, and recharge in anticipation for the winter months. Consider substituting strenuous exercise with more gentle forms, such as yoga or qigong.

4. Incorporate more introspective and nourishing activities into your day to accommodate the transition toward the inward flow of fall This is a great time for quiet activities such as meditation, qigong, cooking, making art, making music, curling up with a good book, etc.

5. Organize and declutter your life and living space. Go through closets, desks, shelves, and drawers, getting rid of what is no longer needed. If you haven’t touched it or used it in a year, get rid of it!

   The same process can be applied to your life. Are there any attitudes, habits, beliefs, or emotions that no longer serve you? Now is a great time to start fresh, getting rid of old habits or thoughts, and starting new ones.

   For example, maybe you want to feel better in the morning, which is usually a stressful time. Start a new habit of waking up 15 minutes earlier so that you can spend 15 minutes journaling or listening to relaxing music or meditating, before rushing off to work.

What is Forest Bathing?

What is forest bathing?

I recently went on a nature trip to Colorado, so I was inspired to share information about forest bathing!

At first glance, forest bathing sounds like something in the forest involving nudity, a bar of soap, and a pond. While forest bathing could involve those things, that isn’t what it’s all about. You can let out a big sigh of relief!

Forest bathing involves taking in the natural healing beauty of the forest by spending time slowly walking or quietly sitting. By moving slowly and remaining quiet in nature, we are signaling our bodies to slow down, causing a relaxation response. When we relax, we are in a more receptive state, able to take in the healing properties of the forest.

You can think of it like unblocking our pores, inviting the beautiful forest energy to come into our bodies, while allowing negative energies to be released. In that sense, we create a symbiotic relationship with the plants and trees of the forest. They take in our waste products (negative energy, C02) and emit positive energy and oxygen that we absorb.

Where did it come from?

The term Shinrin-yoku was coined in the 1980’s in Japan translating to “taking in the forest atmosphere” or “forest bathing.” Japanese researchers began measuring specific health benefits of people who spent time in a forest environment, eventually calling it “forest therapy” and recommending it as a regular practice for preventative healthcare and healing.

What are the health benefits?

• Boosted immune system functioning with a noticeable increase in the body’s immune cells (Natural Killer or NK cells)

• Improved sleep

• Improved energy levels

• Decrease in blood pressure

• Increased ability to focus including for children with ADHD

• Overall increase in sense of happiness and wellbeing

• Deeper and clearer sense of intuition

• Decrease in anxiety, depression, and negative emotions

• Accelerated recovery from illness or surgery

• Reduction in cortisol and stress levels

• Heightened sense of connection with the planet, nature, and ourselves

How do I forest bathe?

There are many ways to forest bathe, depending on mood, location, and time available. It’s important to know that forest bathing does not involve long, strenuous hikes or marathon-like meditation. It is meant to be a relaxing retreat that is accessible and enjoyable. Walking distance should be kept to a mile or less.

• Pick a location. It doesn’t need to be Yosemite or a famous forest. It can even be a small park near home or work. The key here is accessibility. if you set the bar too high, it will be more difficult to make time for forest bathing, so go easy on yourself, and pick a spot that is easy to access.

• Set aside a specific amount of time. Again, there is no need to spend hours and hours in nature. The goal here is to fit nature into your everyday life. Consider taking a 15-30 minute walk through the park at lunch or set aside an hour once a week to visit a local forest.

• Put away your phone and any electronic devices. It’s important to be fully present during your nature retreat.

• Take some deep breaths. Deep breathing allows the body to relax and become more receptive.

• Take a slow meander using your senses to take in the surroundings. You don’t need to focus on all the senses. See what feels best and go from there.

  • Look around you and notice what you see. What color are the trees? Is there grass or other plants? Are there birds, animals, or bugs anywhere?

  • Notice the sounds. Can you hear the birds chirping? Is there the sound of water? Do the trees make a noise when the wind blows? Do your feet make a noise as you walk?

  • Take in the smells. Do the trees or leaves have a smell? Are there flowers or plants that have a smell?

  • Touch your surroundings. Put your hand on a tree and see how it feels. Pick up a pinecone and run your finger along its scales. Touch a leaf and see how it feels up against your hand.

  • Imagine how the elements in the forest taste. What do you think a leaf would taste like? How about an acorn? Alternatively, you could bring some vegetables or edible plants with you that come from a nearby forest and enjoy them on your walk.

  • Feel the forest. What do you feel as you slowly walk through the forest? When you touch a tree, what do you feel? Do you get any sensations in your body? Do any particular emotions or thoughts pop up?

• If you don’t feel like walking, find a nice spot to sit and relax, focusing on one or more of your sense perceptions.

• Enjoy your newfound sense of peace and relaxation!