The best cure is prevention! The founding forefather of Chinese Medicine, the Chinese Yellow Emperor (Huangdi Neijing) wrote: “in the old days the sages treated diseases by preventing illnesses before it began just as a good emperor takes the necessary steps to avert war. If someone digs a well only when thirsty, or forges weapons only after becoming engaged in battle, one cannot help but ask: Aren’t these actions too late?”

Chinese medicine recognises that people are closely linked to their external environment. Therefore the body has to change and adapt with seasonal changes to prevent illness. By making simple diet and lifestyle changes we can prevent the onset of many illnesses and promote longevity.

In Chinese Medicine, Autumn is the time where people are the most susceptible to sickness. This could be due to the changing environmental factors such as; fluctuating temperatures (hot to cold), dryness, and an increase in rain and wind. That is why it is important to strengthen the immune system in Autumn and prepare our bodies for the oncoming coldness of winter.

In Autumn there is often wet and windy days. This combination of environmental pathogens (cold, wet, windy, dry) can place strain on the body leading to illnesses. The external wind further drives external pathogens into the body.  To prevent exposure to wind, keep the back of your neck warm with a scarf, keep your abdomen and kidneys covered, and wear socks.

Dryness is also common in autumn and is most like to affect the Lungs and Large Intestine. You can see ‘dry’ signs such as; dry lips, dry skin, itchiness, wrinkles, dry throat, dry cough, and constipation. Both the Lungs and Large Intestine prefer a warm and moist environment. A cold and dry atmosphere can easily lead to common colds and sore throats. Dryness is more pronounced in autumn but can appear in any depending on your constitution and diet. To stop your body from drying out, try eating; tofu, tempeh, soy milk, spinach, barley, pears, apples, millet, seaweed, mushrooms, almonds, pine nuts, peanuts, sesame seeds.

Autumn food in general should be warm, moisturizing, and nourishing.  Recommended foods for Autumn includes;

• White lentils, lotus roots, chestnuts, walnuts, peanuts, and red dates,
• Seasonable vegetables, steamed, stewed or in nourishing soups
• Pungent vegetables such as watercress, cabbage, turnip, ginger, horseradish, pepper, onions, and garlic
• Fermented vegetables that are easier to digest and are gentle on your gastrointestinal system such as Kimchee, Sourkraut, and Miso Soup
• Beans such as; lentils, kidney beans (always well soaked)
• Fruits such as lemons, limes, granny smith apples, grape fruit, and pears.
• Healthy oils such as; coconut oil, olive oil, sesame oil
• Seasonal moistening foods such as; pears, pumpkin, squash, apples, seaweed, grapefruit, and lemon
• Fabulous teas such as burdock, comfrey, ginger, and licorice root
• Herbs & Spices (great for the Lungs!); bay leaves, caraway seeds, cardamom, chives, cinnamon, cloves, dill, fennel, leek, oregano, nutmeg, rosemary, thyme, and turmeric

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• Steamed veggies, stews, and soups combined with well-soaked beans is nourishing, filling, and very cost effective

Foods to avoid in Autumn!

• In general, avoid foods that are cooling and/ or drying. These include; watermelon, melons, cucumber, eggplant, banana, mung beans, chillis, stir fried peanuts, and popcorn.
• Avoid foods that build dampness such as; noodles, potatoes, bread, bananas, cake, cookies, flours, sugar, and wheat
• Avoid sugars, fruit juices, processed foods, and refined flours which causes premature aging and dampness
• Avoid cold foods or drinks, dairy, and fried foods, which causes dampness

I hope these guidelines are helpful for you! These are some recommendations from a Chinese medicine perspective. They are just general guidelines and may not apply to everyone. Adjust accordingly to your own needs or if you need further consultation please feel free to book an appointment with Rebekah Ray on

Penrith Osteopathy (Penrith): (02) 4721 0101