Autumn Newsletter

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The Ancient Way
Autumn edition
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Fall Back to Health!
By Bishara Wilson, M.S., L.Ac.

“The body of one who understands
the Way will remain strong and
healthy.”
- The Yellow Emperor’s Classic of
Medicine

Autumn is a wonderful time of the
year. The days begin to get cooler
and relieve us from the hot and humid
days of summer. The leaves change
colors and are a rainbow of yellow,
orange, red and purple. Later in the
season, the brisk wind gives a hint of
the coming winter months. The fall is
also the harvest season and the
produce markets will soon have an
array of fresh vegetables and fruits for
all of us to enjoy. It is amazing how
each season is a different time for us
to experience.

Nights Are Longer and Days Are
Shorter…
The first day of autumn is the Fall
Equinox. On this day the night and
day are of equal length. After the
equinox, the days get shorter and the
night begins to get longer as time
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progresses to the Winter Solstice.

During this time it is advised
that you begin to go to bed slightly
earlier and rise in the morning slightly
later in order to be in tune with the
season. Still open your windows in
your dwelling to let the cool air from
outside refresh and clean your house.


Dressing Properly for the Season…
If you are not careful, the weather can
fool you in the autumn season.
During the day it can be warm and
sunny with a slight breeze, but that
same evening can be very cool and
windy. If you are not dressed
properly, this rapid change in weather
can cause your body to get sick.

This wind and coolness from the
autumn air can attack the body and
cause headache, chills, stiff neck,
fever, sneezing, runny nose and cause
phlegm buildup. In order to avoid
this, it is necessary to dress properly
in longer clothes and carry a fall-
weight jacket as extra protection.
Also, avoid drafts and sleeping under
open windows to avoid an invasion of
wind-cold.

When at home, a nice cup of hot tea
like peppermint or ginger or a bowl of
miso soup will cause you to sweat and
release the wind and coolness to
immediately relieve the chills from
outside.

“The change of yin and yang through
the four seasons is the root of life,
growth, reproduction, aging, and
destruction. By respecting this
natural law it is possible to be free
from illness.”
-The Yellow Emperor’s Classic of
Medicine
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Autumn and the Five Elements…
In Traditional Oriental Medicine, the
Autumn corresponds to the metal
element. The organs that rule the
autumn are the Lungs and Large
Intestine. The color is white. Too
much of the emotion grief can
negatively effect the lungs. The
positive emotion is courage and
righteousness. Too much dryness can
negatively affect the lung. The
direction is the west and the taste is
acrid or pungent.

The lungs are easily attacked by wind
and cold (or heat) and it is necessary
to take the above-mentioned methods
of dressing properly to protect the
body as the lungs also rule the skin
and body hair which are the first layer
of defense from wind, cold and other
external influences.

The lungs are related to the large
intestine in a yin yang relationship.
The lungs are said to be a canopy over
all the organs in the trunk of the body.
When the lungs are closed and one
cannot breathe properly, it affects the
whole body because breath is life.
Oxygen and the other elements in the
air are necessary for all of your cells
and tissues to survive and function
properly.

Lung Rejuvenation Exercise…
A simple breathing exercise involves
taking a simple walk around your
block. When walking, concentrate on
breathing in slowly until your lungs
are at full capacity. Then exhale
slowly until your lungs are empty.
Be sure to clear your mind and focus
solely on breathing, and this breathing
exercise will also be a meditation. I
am sure that during this time, different
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inspiring thoughts will arise in your
mind. This exercise is also very
relaxing and relieves tension and
stress. When the breathing is done
rapidly, this exercise becomes
invigorating and boosts the energy.

Seasonal Foods of Autumn
It is always important to eat produce
that is in season to stay in tune with
the energy of the earth. The
vegetables that are in season during
autumn are:
• beets
• broccoli
• brussel sprouts
• burdock (gobo)
• cabbage
• carrots
• cauliflower
• celeriac
• daikon radish
• fennel
• garlic
• greens
• arugula
• bok choy
• chard
• collard greens
• kale
• mustard greens
• turnips
• horseradish
• kohlrabi
• leeks
• lettuce
• mushrooms
• onions (red and yellow)
• parsley
• parsnips
• potatoes
• pumpkin
• radishes
• rutabaga
• scallions
• shallots
• sprouts
• sweet potatoes
• turnips
• winter squash

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The fruits that are in season during
autumn are:
• apples
• Asian pears
• cranberries
• grapes
• pears
• quince
• raspberries

The best herbs that boost the energy
of the lungs:
• ginger
• mint
• honeysuckle
• plantain
• astragalus
• licorice
• Solomon seal
• wolfberry
• American ginseng
• mulberry
• schizandra
• mullein
• elecampane
• eucalyptus
Health Tips to Prevent Colds and the
Flu in the Autumn
• Squeeze the juice of one entire
fresh lemon into a glass of
water with one tablespoon of
honey.
• Make a half of a gallon of
strong tea made from fresh
Ginger Root.
o Mix with a half gallon of
lemon water.
o This recipe can also be
made with peppermint
instead of ginger, or
ginger, peppermint and
lemon water
• Cabbage and Onions- can have
as part of meal as often as
desired.
• Fresh pears- 2-3 daily
• Almonds- handful daily
• Walnuts- handful daily
• Carrots- one cup of fresh carrot
juice regularly.
• Pumpkin- can have a couple of
time a week with meals.
Pumpkin also lowers the blood
sugar.
• Sunflower seeds- handful of
unsalted sunflower seeds daily
• Figs- 3-4 dried figs daily. Can
also stew and eat as a tasty
snack
• Tangerine- eats as often as
possible
• Mustard greens- eat as part of
meal often
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• Sweet potato- baked or boiled
sweet potato as often as
possible
• Pineapple, Lemon and Ginger
juice- have a glass daily
• Ginger, Garlic and Scallion
broth. You can add diced tofu
to make a soothing soup
• Scallion and basil vegetable
broth
• Mustard greens cooked with
garlic, scallions, and cilantro
• Soupy rice porridge cooked in
ginger and cinnamon tea- can
have for breakfast
• 1 tablespoon Apple Cider
Vinegar in a glass of warm
water.

Enjoy the Autumn Season!
“Health and well-being can be
achieved only by remaining centered
in spirit, guarding against the
squandering of energy, promoting
the constant flow of qi and blood,
maintaining harmonious balance
of yin and yang, adapting to the
changing seasonal and yearly
macrocosmic influences, and
nourishing one’s self preventively.
This is the way to a long and happy
life.” –The Yellow Emperor’s Classic
of Medicine
Autumn is your last chance to get
outside before the freezing
temperatures of the winter arrive.
Enjoy the fall time as much as
possible with friends, family and
loved ones. This is also a great time
to begin to bring
your energy inwards and reflect on
the past year and begin to plan for
next year.
Most of all have fun in nature because
this is a beautiful time of the year that
has a lot to offer to you. Sit under a
tree and just watch the leaves fall.
You may learn something new!

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Bishara Wilson, M.S., L.Ac. is
the founder of New York Sports
Acupuncture. He specializes in
Sports Medicine
Acupuncture©, Pain Relief, and
Injury Management. He has a private
practice Brooklyn, NY.
888.375.5444 [email protected]
www.NYSportsAcu.com
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