See my favorite seasonal finds in my Amazon shop!

Preparing Your Body for Fall

Fall brings crisp weather, falling leaves, and pumpkins and apples galore. It’s my favorite time of year; I love decorating for fall, cozying up at our fire pit in a big sweatshirt with all the neighborhood kids roasting s’mores under a sky full of stars, and of course, everything pumpkin.

Something about this time feels magical!

Along with all of the above, there’s a great deal going on inside our bodies as well. And I love all the benefits our bodies get when we sync up with the natural rhythm of the season we are in.

So, how do we do that? How do we sync our bodies up with the season of fall? Are you ready to nerd out with me for a minute? Let’s dig a bit deeper…

Your Body and the Season of Fall

In Traditional Chinese medicine (TCM), the body and the season of fall are closely interconnected. TCM approaches health by viewing the body as a microcosm of the universe, and each season is associated with specific elements, organs, emotions, and imbalances.

Fall is associated with the Metal element, which corresponds to the Lung and Large Intestine organs.

  • The Lung Organ: The Lung is considered the delicate organ associated with the Metal element. It plays a vital role in respiration and maintaining a healthy immune system. The Lung is responsible for distributing Qi (vital energy) throughout the body and controlling the circulation of Wei Qi (defensive energy) to protect against external pathogens.

  • The Large Intestine Organ: The Large Intestine, also associated with the Metal element, is responsible for the elimination of waste and toxins from the body. It helps maintain a healthy digestive system and supports the Lung in regulating the balance of fluids in the body.
  • Emotions and Imbalances: In traditional Chinese medicine, emotions are closely linked to specific organs. During the fall season, grief and sadness are associated with the Lung organ. Imbalances in the Metal element may manifest as respiratory issues, such as asthma or allergies, as well as skin conditions, constipation, or emotional disturbances like depression.

With this in mind, there are actually a few different things we can do during the season of fall to support these organs and to prepare our bodies for cooler weather.

Ways to Support Your Body During Fall

Based on what we know now from the info above, we have three main ways we can support our bodies during the season of fall:

  • through the foods we eat,
  • by managing our emotions in a healthy way, and
  • in how we move our bodies

I’ll expand on each of these a bit more below…

The Best Foods to Eat in Fall

omega-3 rich foods to support the body during the season of fall

During the season of fall, it’s recommended to eat foods that support and nourish the organs of fall – the lungs and large intestines – while balancing the body’s energy.

For example, did you know that when you eat pungent vegetables during fall they help disperse stagnant energy in the body, and help with digestion?

That Omega-3 rich foods are considered beneficial for the lungs and can help moisten the dryness in the body that occurs during fall? (This shift toward dryness is what often brings on the colds and coughs.)

That slightly sour foods, and fermented foods, are believed to help balance the body’s energy during fall?

Get ready, because I will have lots of recipes to share with you this season. But first, let’s learn about the parts of the body we are supporting this season, and why.

Managing Emotions in the Season of Fall

artful image of clay brain + heart

In traditional Chinese medicine fall is associated with the metal element, which represents calmness and introspection. The emotions of fall are grief, sadness, and loss. Imbalances in the lungs and large intestines are believed to affect our emotional well-being, leading to feelings of sadness, grief, and melancholy.

Fall is the season of release. And we can take a cue from nature: look outside your window at what the trees are doing. They are letting go of all the junk that no longer serves them! The natural decline and letting go of nature during this season is thought to influence these emotions as well.

Crying is seen as the lungs releasing these emotions, so lean into these feelings as they come up this season and allow for the release to happen. This is a good thing! Don’t waste precious energy on fighting it. It’s here to serve you.

Fall’s atmosphere of change and loss makes it a fitting season to release and process these feelings.

Exercise and Movement in the Season of Fall

up-close image of a woman tying her shoe among fall leaves

As the weather cools, our energy starts to move inward. We’re moving from that outward fire energy of summer (yang energy), toward that inward cooling energy of fall and winter (yin energy).

Practices that focus on gently moving energy inward can help to balance your body through this transition and fall’s erratic energies and unpredictable weather.

Consistent practices and rituals can provide us with grounding, stability, and comfort. The introspective, nourishing nature of these practices and rituals balance out fall’s erratic energies.

Focusing on specific breathing exercises during fall is considered preventative medicine.

Warming practices that raise the body’s core temperature to help counterbalance the cooler external temperatures. This includes slower, flowing movements.

Exercising outdoors in the fall can help optimize the body as well.

One of the best ways to exercise and work with your energy is through the practice of Qigong.

What is Qigong?

Word art with Qigong, energy, preventative, intention, and more

Qigong (pronounced CHEE-gung) is a Chinese practice that combines movement, meditation, and breath control to cultivate and balance the body’s energy, known as “qi” or “chi.” It is an ancient system of exercises and techniques aimed at improving physical health, mental clarity, and spiritual well-being.

Qigong exercises typically involve slow, flowing movements, deep breathing, and focused intention.

It is believed that practicing Qigong can help to unblock energy channels, strengthen the body’s vital organs, and promote overall harmony and balance.

Qigong is often used as a form of complementary and alternative medicine and is widely practiced for its numerous health benefits. I’ve been an instructor of Qigong for several years now (you can read more about my journey and what led me to Qigong on my About page).

I’ll be leading a course this fall, which is a unique opportunity for you to learn with me as we do all of the above together…

Fall Energy Course

details for Fall Tai Chi/Qigong series

I will be leading a 6-week virtual Tai Chi/Qigong course for fall, called “Strengthen Your Fall Qi.” Each Wednesday evening, from October 4th – November 8th, at 7:30 PM EST, you will receive an email with a short lesson and exercise practice designed to help strengthen your body’s energy for fall. You can sign up below. 

As a member you will also receive lung- and large intestine-supporting recipes as well as meditations to help unblock stuck energy and replenish the flow of Qi in your body throughout the program. 

You don’t have to know Qigong or Tai Chi; beginners are welcome, as well as those who are familiar with these practices. Regardless of your skill level you will benefit from the teachings and movements. 

You can join here:

As a member of the 6-week course you will receive:

  • 6 weeks of guided Qigong/Tai Chi practice specifically for Fall and enhancing your lung and large intestine Qi
  • Teachings of basic tai chi and qigong principles to help strengthen and align your body
  • Weekly recipes specifically tailored to supporting your lung and large intestine energy and to help to unblock Qi (There are certain foods that are best to eat in the fall to help balance our body, and I share more information on this as well as healthy recipes in this course)
  • Meditations for releasing stuck energy and supporting joy, love, and happiness in your life
  • email support from me throughout your Fall Qi journey

Don’t wait – join me in this unique opportunity for “Strengthen Your Fall Qi.” We start October 4th. I hope to see you there!


Alessandra Macaluso is the author of What a Good Eater! , Lucy the Bee and the Healing Honey, and The Real-Deal Bridal Bible. She’s also a Qigong and Tai Chi instructor, and overall wellness advocate. Her work has been featured in several anthologies which can all be found on her Amazon author page, and she has contributed to The Huffington Post, Scary Mommy, TODAY Parents, and many other online publications.

Alessandra is a northerner-turned-southerner, enjoying the south with her children, Penelope and Ciro, and her husband, Greg.

0 0 votes
Recipe Rating
Notify of
Inline Feedbacks
View all comments
Would love your thoughts, please comment.x