Introduction: Autumn Has Come, and the Body Is Also Quietly "Changing Seasons"
As the autumn wind blows, the air becomes fresh and dry, but the skin starts to feel tight, and the throat easily becomes dry. Many people feel tired during the day and have trouble sleeping at night—this is what traditional Chinese medicine calls "autumn dryness" and "autumn fatigue." In fact, nature follows its own rhythm in the cycle of the four seasons. What we need to do is adapt to the season, and help our body transition smoothly with gentle methods. Today, I share a three-step Autumn Calm Care routine, simple and easy to follow, which can help you relieve autumn dryness and fatigue, and regain a light and comfortable state.
Step 1: Moisturize the Lungs — Water Is More Than Just Plain Water
Autumn corresponds to the lungs in the human body, and the lungs prefer moisture and dislike dryness. Dry air makes the lungs work harder, so the first step is to "hydrate" the body. However, drinking plain water too much can sometimes feel bloated, so it's better to choose warm and moist ingredients instead.
- Instructions: Every morning, brew a cup of honey water with warm water (1 spoon of honey + 200 ml warm water), or add a few slices of pear or a small amount of reishi mushroom (soaked overnight and boiled) to your daily water. If it's too troublesome, just eat one autumn pear.
- Principle: Honey and pears both have moisturizing effects, helping to keep the respiratory tract moist and alleviate dry coughs and sore throats. Reishi mushroom is rich in plant mucilage, which can "lock in" moisture, preventing the skin from feeling tight.
- Tip: The water temperature should not exceed 60 degrees Celsius, otherwise the nutrients in the honey will be lost. Drink 1-2 cups per day, and you can feel the difference after a week of consistency.
Step 2: Calm the Mind — Bring Your "Scattered" Mind Back
As autumn comes, all things become reclusive, and human spirit should also follow suit. Many people feel tired in autumn because they consumed too much energy in summer, and their minds are still "outwardly focused." At this time, instead of forcing yourself, it's better to actively "close your eyes and rest your mind."
- Instructions: Each noon or evening, find a quiet corner, sit upright or lie down, close your eyes, inhale slowly through your nose for 4 seconds, hold your breath for 4 seconds, then exhale slowly through your mouth for 6 seconds. Repeat this 5 times, taking about 3 minutes. At the same time, silently recite "gather, calm, relax" in your mind.
- Principle: Deep breathing can activate the parasympathetic nervous system, allowing tense nerves to relax. Combined with the mental focus of "gathering," it aligns with the natural trend of autumn's "reclusion," helping you regain inner tranquility.
- Tip: If conditions don't allow, you can also close your eyes for 2 minutes at your desk, imagining yourself in an autumn ginkgo forest, with leaves rustling underfoot, naturally calming your mood.
Step 3: Regulate the Spleen and Stomach — A Bowl of Porridge Brings Warmth
The root cause of autumn dryness and fatigue often lies in weak spleen and stomach. Eating too many cold foods in summer, along with air conditioning coldness, puts a heavy burden on the spleen and stomach. Autumn is the golden period for nourishing the spleen and stomach, and a bowl of warm porridge is the best "tonic."
- Instructions: Take 50 grams of millet, 100 grams of pumpkin (peeled and cubed), and 3 jujubes (pitted). Add 800 ml of water, bring to a boil over high heat, then simmer for 30 minutes until the porridge becomes thick. Consume 3-4 times a week, as breakfast or dinner.
- Principle: Millet and pumpkin are both yellow foods, and according to traditional Chinese medicine, yellow enters the spleen, gently nourishing it. Jujubes replenish blood and qi, and when combined, they are easy to digest and won't cause internal heat. After eating, your stomach feels warm, and your whole body feels comfortable.
- Tip: If you don't want something sweet, you can replace it with lotus root + rice + a little salt, which is also good for the stomach. Do not drink cold water within half an hour after eating porridge, allowing your spleen and stomach to work properly.
Summary: Follow the Season, Gentle Care Is the Best Health Maintenance
Autumn dryness and fatigue are not major issues, but they remind us that the body needs to be treated gently. The three-step Autumn Calm Care method—moisturizing the lungs, calming the mind, and regulating the spleen and stomach—are all small habits in daily life, requiring no effort or money, yet they can help you adjust to the season. Remember, following the four seasons and balancing the internal organs will naturally bring you peace and comfort. This autumn, start today and give yourself a peaceful transition.
Disclaimer: The content of this article is for reference only and does not constitute medical diagnosis or treatment advice. If you have severe physical discomfort, please consult a professional physician promptly. Individual differences exist, so adjust according to your own condition.