Flagstaff, AZ USA
Autumn is the season of transition. The heat and outward energy of summer begin to fade, replaced by crisp air, shorter days, and a call to turn inward. In Qi Gong, this shift isn’t just about the weather outside—it’s about the body’s internal rhythm. How you eat and practice during autumn can either support that transition or leave you feeling depleted heading into winter.
In traditional Chinese thought, autumn corresponds with the Metal phase of the Five Elements (Wu Xing). This phase is associated with the lungs and large intestine, organs that regulate breath, immunity, and elimination. Emotionally, autumn relates to letting go—whether that’s grief, old habits, or simply the waste products of metabolism.
Qi Gong practices in this season often emphasize breathwork, chest opening, and conserving energy. Food plays a similar role. What you eat can either scatter energy outward, or help you root down and preserve vitality for the cold months ahead .
Root vegetables are autumn’s natural gift: carrots, sweet potatoes, beets, turnips, radishes, and parsnips.
Energetics (Qi Gong perspective): Roots draw qi downward, stabilizing scattered energy and creating a sense of grounding.
Modern nutrition: Roots are rich in fiber, vitamin A, potassium, and phytonutrients. Beets, for example, contain dietary nitrates that support cardiovascular health and blood flow . Sweet potatoes provide beta-carotene, which supports immune function .
Simple idea: Roast root vegetables with sesame oil and ginger for a warming, lung-supportive dish.
Grains have long been considered a cornerstone of seasonal eating in Chinese dietetics. They’re the builders of “post-natal qi”—the energy you derive after birth through food and breath.
Qi Gong context: Whole grains nourish and sustain, providing a foundation for both energy and calm.
Modern nutrition: Whole grains such as oats, barley, and brown rice offer slow-release carbohydrates, B vitamins, and minerals. Research shows regular whole grain consumption supports cardiovascular health and reduces risk of type 2 diabetes .
Balance is key. Overeating heavy grains can burden digestion, particularly in autumn when the body is conserving energy.
Autumn is not about sudden change—it’s about gradual adaptation, like the slow turning of leaves.
Shift from raw to cooked foods. Steamed, baked, or stewed meals warm the body and support digestion.
Include moistening fruits. Pears and apples counter the dryness of autumn air and soothe the lungs .
Use mild pungents. Onion, garlic, and daikon radish gently clear phlegm and support respiratory function.
Reflect the season’s mood. Choose more soups and stews, fewer raw salads or cold smoothies.
In Qi Gong, breath practice often mirrors these shifts: slower, deeper, more inward.
A meal plan is one of the simplest ways to put these ideas into practice.
Breakfast: Oatmeal with cinnamon, chopped apples, and walnuts.
Lunch: Brown rice bowl with roasted sweet potatoes, broccoli, and sesame seeds.
Snack: Pear slices with sunflower seed butter.
Dinner: Lentil and carrot soup with onions and ginger; side of sourdough bread.
Qi Gong tie-in: Gentle lung-opening stretches before dinner.
Breakfast: Barley porridge with diced pears and a touch of honey.
Lunch: Millet stir-fry with bok choy, daikon radish, and mushrooms.
Snack: Roasted pumpkin seeds.
Dinner: Baked tofu or salmon with roasted beets and parsnips over quinoa.
Qi Gong tie-in: Morning breathwork for lung qi.
Breakfast: Miso soup with tofu, scallions, and brown rice.
Lunch: Whole-grain wrap with roasted root vegetables and hummus.
Snack: Asian pear with cinnamon.
Dinner: Barley and mushroom stew with carrots, onions, and turnips. Side of lightly steamed kale with sesame oil.
Qi Gong tie-in: Evening practice focusing on letting go.
Seasonal changes can be especially challenging for older adults. The lungs and large intestine naturally weaken with age, making dryness, constipation, and respiratory issues more common .
Moistening foods: Pears, honey, and cooked greens help counter dryness.
Gentle warming spices: Ginger, cinnamon, and garlic aid circulation without overwhelming.
Soups and stews: Easier to digest and hydrating.
Lighter grains: Millet and oats may be easier to process than dense wheat or rye.
Support elimination: Root vegetables and fiber-rich legumes help maintain regularity.
Deep abdominal breathing improves oxygen intake and calms the nervous system.
Chest-opening stretches promote circulation in the lungs.
Short sessions (10–15 minutes) are more sustainable than longer practices.
Key idea: For older adults, autumn is about preservation. Eat to moisten and stabilize, practice to breathe deeply, and the transition into winter becomes smoother.
Qi Gong teaches that the body thrives when it moves in rhythm with nature. Autumn is the season of letting go and preparing. By emphasizing roots and grains, moistening fruits, and foods that warm and stabilize, you align your nutrition with the season’s qi.
The result is not just better digestion or stronger immunity—it’s a sense of moving with, rather than against, the natural order. And when you carry that balance into your Qi Gong practice, you’re not just eating seasonally—you’re living seasonally.
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Aune, D., et al. (2016). “Whole grain consumption and risk of cardiovascular disease.” BMJ.
U.S. Department of Agriculture (USDA). “Dietary Guidelines for Americans, 2020–2025.”
Chen, J. & Chen, T. (2004). Chinese Medical Herbology and Pharmacology. Art of Medicine Press.
Harvard Health Publishing. (2019). “The aging lung.” https://www.health.harvard.edu
National Institute on Aging. “Healthy Eating for Older Adults.” https://www.nia.nih.gov
