Autumn Health Guide: Nourishing Body and Mind During the "Decline of Yang, Growth of Yin"
Recently, significant changes in the climate and environment have a considerable impact on human health. The three solar terms after "Start of Autumn" (Liqiu) are marked by: First, sharp winds of autumn; Second, the appearance of white dew; Third, the chirping of cicadas. This continues until "Frost's Descent" (Shuangjiang), when "plants and trees turn yellow and fall," and "hibernating insects all lie dormant."
Seasonal transitions affect the human body in many ways. For instance, "Spring Sleepiness, Autumn Fatigue": When autumn arrives, the weather is cool and pleasant, so why do we still feel drowsy? The reason is that the body has been depleted by the high temperatures and intense summer heat, leading to significant losses of both vital energy (Qi) and yin. Therefore, regulation, supplementation, and nourishment are necessary. "A Troublesome Autumn": Autumn is a season when the body's immunity is relatively low, making people susceptible to colds, diarrhea, and other illnesses. Chronic obstructive pulmonary disease (COPD), hypertension, and coronary heart disease can worsen due to the cooler weather and dropping temperatures. Dermatitis and epidemics are common: Many insects become rampant as they store energy for winter. Outdoor travelers should prevent mosquito bites and dermatitis, and pay attention to food hygiene. Infectious diseases such as typhoid fever and epidemic hemorrhagic fever are also prevalent in autumn. Emotional changes: A study by American neurologists points out that the shortening of daylight after autumn affects the body's biochemical processes, disrupts the biological clock's regulatory mechanisms, and alters a person's mood, potentially even triggering mental illnesses. Coupled with the bleak autumn winds, fallen leaves covering the steps, and the mournful chirping of cicadas, these scenes can easily evoke negative emotions and a gray outlook. It's no wonder the ancients sighed on rainy days, "Autumn wind and autumn rain, enough to sadden a person to death."
During this transitional period of "declining Yang and growing Yin," the key to autumn health preservation in Traditional Chinese Medicine (TCM) is to nourish the inner, preserving Yin. This is accomplished through measures in daily routine, diet, mental well-being, and exercise.
First, regarding daily routine and clothing, to combat autumn fatigue, it is advisable to sleep early and wake up early, ensuring sufficient sleep to boost the immune system and to restore and replenish the depleted Yin. As for clothing, there is a folk saying, "Autumn freezing" (Qiu Dong), which means not rushing to add more clothes as the autumn wind cools. In practice, autumn freezing should be moderate. Overdressing can cause sweat evaporation, depletion of bodily fluids (Yin), and leakage of Yang energy. However, excessive autumn freezing is not recommended, as autumn is characterized by dryness, which can injure the lungs. This can lead to external invasion of wind and cold, causing colds, coughs, pneumonia, and other illnesses.
Regulating one's emotions and preventing "Autumn Melancholy" (Bei Qiu) is an important aspect of health care for the elderly in autumn. The Song dynasty health preservation expert Chen Zhi said: "In autumn, with its bleak winds and miserable rains, the elderly are often moved to sadness." Why are the elderly more prone to "autumn melancholy"? This aligns with the TCM concept of "correspondence between heaven and humanity." The chilling autumn wind, its desolate nature, and the withering of plants and trees most easily affect people's emotions, especially for empty-nesters who are more susceptible to sadness. The solution is to participate more in social activities and physical exercise. As long as it doesn't contradict health principles, activity is better than inaction. Of course, focusing the mind, calming the spirit, and finding joy in one's thoughts are also good methods for health preservation. Common outdoor activities, such as stretching muscles and bones, climbing high to enjoy the scenery, can refresh the mind and spirit. Tai Chi and Qigong are traditional health exercises.
Appropriate exercise is a component of health preservation in all four seasons. Regardless of age, physical condition, or interests, one can choose a favorite exercise. However, several seasonal points must be noted: Autumn often has foggy days, which are not suitable for outdoor exercise. Exercising in dense forests early in the morning is not advisable, as trees release a lot of carbon dioxide at night, leading to low oxygen levels, which is unhealthy. Avoid overexertion, as it can cause sweating and the loss of fluids and Qi. Patients with hypertension and coronary heart disease should avoid strenuous exercise to prevent sudden increases in blood pressure and trigger angina or heart failure.
The "Simple Questions" (Su Wen), in the chapter "On the Naive Nature of the Ancient Times" (Shang Gu Tian Lun), states: "The people of ancient times who understood the Way patterned themselves on Yin and Yang, and lived in harmony with the arts of numbers. They had regulated diets and regular daily routines, and did not overtax themselves. For this reason, their bodies and minds were harmonious, and they were able to complete their natural life spans, living to be a hundred years old before passing on." The ancients passed on the art of health preservation to later generations, hoping that we would comprehend its essence, perfectly integrate it into our daily lives, and genuinely achieve the nourishment of body and mind, reaching the realm of "preventing illness before it arises and preventing its progression," thereby prolonging life and enhancing health.