Summer is rapidly winding down. Even though this past week doesn't feel like it, cooler, crisper weather is just around the corner. In Traditional East Asian Medicine (TEAM), it is time to start prepping the mind and body for the change in seasons. During this transition, the pace of life will start to slow. While the heat of summer brings energy and increased activity, the approach of fall causes this energy and activity to ebb. We see it in the color change of the leaves, the shortening day light and we can feel it in our bodies.

Making simple changes to our lifestyles can help support health and wellbeing, and welcome fall. During this time, we must support the Lung and Large Intestines channels to achieve a smooth and harmonious passage into fall. In TEAM, we don't literally mean the lungs and large intestines. These organ systems are meridians or channels which span the body and are an axis for the flow of Qi. These two specific systems are delicate and can be easily affected by external pathogens, that is why bolstering and protecting them during the summer/fall transition is important.

Ways to support the Lung and Large Intestines:

1. Focus on Warming Foods - As the weather cools, work on phasing out cold, raw foods and increasing warm, cooked foods. These foods will bolster the health of the Lung and Large Intestines channels. Cooked foods are also easier to digest which conserves energy and helps promote the immune system. Now is the time to add stews and roasted vegetables to your diet, as well as warming herbs and spices, such as ginger, cinnamon, cardamom, cumin, turmeric and black pepper.

2. Mindfulness - Transitions can be difficult and creating space for mindfulness practices can be helpful to stay grounded as the world around us changes. Cooler seasons are also known to be more introspective, starting a mindfulness practice can help transition into this quieter time. Mindfulness looks different for everyone. You can keep it simple by laying in bed for 10 extra minutes and listening to the world awake around you or make a more detailed plan, such as a 30-day mindfulness challenge.

3. Qigong - Qigong is an easy, accessible movement practice which stimulates acupoints and moves Qi and Blood in the body. Regular practice of qigong improves emotional stability and immune function. Qigong also includes gentle rotational movements that massage the digestive organs and improve intestinal flow. Specific qigong sequences which open the chest, ribs and upper back can be especially beneficial for the Lung channel. James Constantine L.Ac, acupuncturist at Jade Integrated Health, hosts a free community qigong class in Payson Park in Portland on Wednesday at 8am.

4. Breathwork - Diaphragmatic breathing is also a good practice for this transitional season. Not only is this practice extremely soothing and decreases cortisol levels, but it also increases oxygenation in the body. Here is an easy “How to” video.

5. Start to Bundle Up - As the temperature drops make sure to start adding layers, particularly around the neck. The 'Wind Gates' at the back of the neck and head are traditionally covered as temperatures start to cool to prevent pathogenic invasion. The autumn season brings plenty of wind with it so be proactive and grab a scarf.

Sometimes our bodies need a little more than a few easy steps to reach it’s full potential. The acupuncturist and herbalists at Jade Integrated Health are here to help. Acupuncture and herbal medicine are great options when you aren’t feeling your best during a transition. Increasing acupuncture visits during a time of change can lower anxiety and improve general health.