Understanding the Seasonal Shift: Autumn to Winter in TCM

As we move from the crisp, dry air of autumn into the colder, darker days of winter, your body’s needs begin to shift. In Traditional Chinese Medicine (TCM), autumn aligns with the Metal element, linked to the Lungs and Large Intestine—key systems for immunity, elimination and resilience and Winter connects to kidneys and bladder organs. Now is the time to protect your Qi and lay the foundations for a strong winter ahead.

How TCM Supports You Through Seasonal Change

• Lung & Large Intestine Support
  Dryness in autumn can affect the Lung Yin, leading to dry skin, a scratchy throat or a persistent tickle in the chest. Cooler weather can also slow digestion, especially if raw or cold foods are still part of your diet.

•  Supportive Autumn Strategies:

  • 

    Enjoy warm, moistening foods: pear and white fungus soup, almond milk, bone broth, or congee with warming herbs

  • Gentle movement and breathwork to nourish Lung Qi
  • Seasonal acupuncture to support immune function and digestion
  • Layer up and protect the neck and upper back from wind and cold

In Traditional Chinese Medicine (TCM), winter is the season associated with the Water element and the Kidney organ system, which governs our deepest reserves—our Jing (essence), vitality, and reproductive health.

 It’s a time for rest, reflection, and conserving energy. Just as nature turns inward, we’re encouraged to do the same: sleep a little more, eat warm and nourishing foods, and avoid overexertion.

This seasonal shift supports the Kidneys in replenishing their stores, strengthening immunity, and preparing the body for growth and renewal in spring.

Living in harmony with winter means slowing down, staying warm, and prioritising restoration—both physically and emotionally.

Key Autumn Self-Care Strategies

1. Moistening the Lungs

• Warm, hydrating foods:

  • Pears (steamed with rock sugar or honey)

  • White fungus soup with goji berries

  • Almond milk (soak almonds overnight, blend, simmer with a pinch of salt)

• Herbal support: Consider a TCM formula like Sha Shen Mai Dong Tang (glehnia-ophiopogon decoction) to nourish Lung Yin.

• Lifestyle:

  • Gentle chest-opening stretches or daily deep-breathing exercises

  • Layered clothing to avoid catching chills

2. Strengthening the Large Intestine

• Cooked, warming meals:

  • Bone broth simmered with ginger, carrot and daikon

  • Sweet potato and pumpkin casserole with garlic and sesame oil

  • Congee (rice porridge): simmer 1 cup rice with 5–6 cups water until creamy; add sliced shiitake mushrooms, goji berries and a dash of tamari

• Acupressure & Acupuncture:

• • LI 4 (Hegu)—relieves stagnation and supports immune function

  • LI 11 (Quchi)—clears heat and strengthens defensive Qi

3. Balancing the Metal Element

• Mind-body practices:

  • Qi Gong focusing on flowing arm-movements to open the Lung meridian

  • Journaling to “let go” of stale thoughts—mirroring how metal governs release and renewal

• Gentle moxa (Ai Ye) on Lung 7 (Lieque) to warm and activate lung Qi

Autumn Nourishing Recipes

Moistening Pear & White Fungus Soup

• Ingredients:

  • 2 Asian pears, cored and sliced

  • 10 g dried white fungus (soaked until soft)

  • 15 g goji berries

  • 1 L water

  • 1–2 tsp rock sugar or honey

• Method:

  1. Simmer pears and white fungus in water for 30 minutes.

  2. Add goji berries and sweeten to taste.

  3. Serve warm.

Winter-Prep Bone Broth

• Ingredients:

  • 1 kg chicken or beef bones

  • 1 thumb-sized slice ginger

  • 2 carrots, chopped

  • 1 daikon radish, chopped

  • 2 L water

  • Pinch of sea salt

• Method:

  1. Blanch bones in boiling water for 5 minutes; rinse.

  2. Combine all ingredients in a pot, bring to a gentle boil.

  3. Reduce heat and simmer 3 – 4 hours. Strain and enjoy as a warming tonic.

When to Seek Extra Support

From a TCM view, winter is a time to consolidate. It’s linked to the Kidney system—the root of vitality and fertility. Preparing now helps your body store the energy it needs for the colder months ahead.

We often recommend seasonal acupuncture during this time to strengthen the body’s defences and support overall wellbeing. Herbs and dietary suggestions are personalised to your current state and the season.

Have a beautiful Winter and we are here to help if you need any support from

• cough and colds
• fatigue
• feeling flat
• reoccurring colds / flu

All thing Winter – we got you! 

Keen for some more support?

Book your seasonal tune-up today

This information is educational. Acupuncture Pregnancy Clinic does not guarantee specific health outcomes. Always consult a qualified practitioner for personalised care.

About the Author

Amy Forth

Amy Forth