Autumn: a time to strengthen the lungs

Traditional Chinese Medicine (TCM), which solves disease problems holistically and looks for the causes of their occurrence, relies heavily on nature and connects changes in the body with changes in nature. Their theory of harmony and balance represents the five elements - wood, fire, metal, earth, and water - and each element represents a specific internal organ.
In autumn, nature loses its leaves, the weather becomes colder and drier, which creates conditions for reflection and inner peace. Emotionally, this time is associated with sadness and melancholy. It is important to release emotions and not hold them back.
Autumn is thus a period of harvest, relaxation and tranquility, which usually lasts from the end of August to mid-November. It symbolizes transition, order, completion and brings cool and dry air, which affects the health of the lungs and colon. According to TCM, both organs are connected with the element of metal, which represents clarity, purity and orderliness. According to traditional Chinese medicine, just like nature, we should do it ourselves to avoid imbalance in the body.

The role of the lungs and colon

Lung and colon represent the element of metal in Chinese medicine. Both organs are closely related to each other. The lungs play a key role in breathing and supplying the body with oxygen, as well as regulating humidity and fluid circulation in the body. They are responsible for "defensive qi" (Wei Qi), which means the life force or energy that exists in nature and flows freely throughout the body. It represents a kind of protective biopotential that protects the body from external influences, such as cold and wind in autumn. When the lungs are strong, we are more resistant to colds and other respiratory diseases. The large intestine also plays an important role in the autumn period, as it excretes waste materials from the body and is responsible for water absorption. If the lungs and colon are not working in harmony, problems such as dry skin, constipation or frequent colds can occur.

Food that weakens the lungs:

• Cold food and drinks
• Dairy products
• Sweet Food
• Fried and fatty food

Foods that strengthen the lungs:

• Sesame: Rich in healthy fats and antioxidants that support lung hydration and help prevent dryness.
• Cabbage: contains many vitamins and minerals that strengthen the lungs and help clear the airways.
• Millet: A gluten-free grain that does not cause mucus, helps balance moisture in the body and strengthens the lungs.
• Beans (including legumes): a source of protein that strengthens the body and supports lung function
• Turnip: has a cleansing effect on the respiratory tract and helps break down mucus.
• Peas: rich in fiber that aids digestion and thus improves overall lung health.
• Swiss chard and spinach: rich in vitamins A and C, which stimulate the immune system and support respiratory health.
• Cauliflower: contains compounds that help clear the airways and strengthen the lungs.
• Tofu: An excellent source of plant-based protein that helps maintain body strength without straining the digestive system.
• Pumpkins: contain beta-carotene, which supports lung health and strengthens the immune system.

All of these foods are especially suitable for fall nutrition, as they help balance the energy of the lungs, moisturize the airways, and strengthen the body to prepare for the colder months.

Hot steam inhalation technique

Inhalation with hot steam is a simple and effective method for cleaning the respiratory tract, especially in the colder months, when the lungs are more sensitive due to the flow of colder outside air, which creates ideal conditions for the development of viruses.

Procedure:

• Pour water into a large pot and heat it to boiling.
• When the water boils, add 3 tablespoons of salt and mix well.
• Place the pot of salted water in front of you on a stable surface.
• Cover the pot with a lid and remove it from the stove, then uncover it and leave it for a few minutes to let the steam settle down a bit.
• When the steam is no longer too hot, sit in front of the pot, lean over it (not too close), and cover yourself with a large towel or blanket to trap the steam.
• Do not hold your face directly over the pot for the first 5 minutes to avoid the possibility of burns. Start by inhaling the steam on the side until it cools down a bit.
• Inhale slowly through the nose and exhale through the mouth to relax the airways.

Tip: Be careful not to inhale too hot steam, as you can burn your airways. This technique helps moisten the lungs, clears congestion and soothes the airways.

Salt vapor inhalation is great for the cold autumn season, as it helps keep the airways clear and reduces the risk of colds.

Cleaning mucus from the nose with a Neti cup

Cleansing the nasal passages with a Neti cup is an ancient Ayurvedic technique that helps remove excess mucus and dirt from the nasal passages. This can improve breathing, reduce congestion and prevent colds. It is a simple and effective method for maintaining clear airways.

Cleaning procedure with a Neti bowl:

1. Preparation of saline solution:

• Mix 1/2 teaspoon of salt (preferably sea or Himalayan salt) in a Neti bowl.
• Stir well until the salt is completely dissolved to prevent irritation of the nasal mucosa.

2. Preparation for rinsing:

• Stand over the sink and lean slightly forward with your head turned slightly to the side.
• Keep your mouth slightly open so you can breathe through it while rinsing.

3. Rinsing one nostril:

• Gently insert the tip of the Neti cup into the upper nostril (the one facing up).
• Slowly tilt the container so that the water begins to flow into the nostril. The water will travel through the nasal passage and exit from the lower nostril.
• Let the water run out for a few seconds or until about half of the solution has been poured out.

4. Repeat on the other side:

• Then tilt your head to the other side and repeat the process on the other nostril.

5. The last step - blowing out:

• After you finish rinsing both nostrils, gently blow your nose to remove any remaining water and mucus.
• Be careful to do this gently, as blowing too hard can damage the mucous membrane

Benefits of cleaning the nasal passages with a Neti bowl:

• It removes excess mucus, dirt, allergens and dust particles from the nasal passages.
• Relieves symptoms of nasal congestion and sinusitis.
• It increases the patency of the airways, which makes breathing easier.
• It helps prevent colds and respiratory infections, as it removes bacteria and viruses that can linger in the nasal passages.

Tips for safe use:

• Always use boiled or sterilized water to prevent infections.
• Make sure the solution is properly salted, as too much or too little salt can irritate the nasal passages.
• Clean and dry the Neti bowl thoroughly after use to prevent bacterial growth.
• Regular use of the Neti bowl helps to keep the nasal passages clean and healthy, which is especially useful in the colder months when the airways are more stressed.

Breathing techniques to strengthen the lungs

Breathing techniques are extremely beneficial for strengthening the lungs and overall respiratory health, especially during the autumn season, when the lungs are at their most active and sensitive according to Traditional Chinese Medicine (TCM). Here are some techniques you can do to strengthen your lungs. It is important to sit with a straight spine, as this will allow a better flow of energy and deeper breathing.

1. Breathing with a straight spine

• Sit on a meditation mat or chair. The spine should be straight, the shoulders should be relaxed, and you can place your hands on your knees or on your stomach.
• Breathe in slowly through your nose, count to 4, and fill your lungs to the brim.
• Hold your breath for a few seconds, then exhale slowly through your nose, counting to 6 until they are completely empty.
• Repeat this breathing for 5-10 minutes. Focus on the evenness of your breath and feeling your lungs expand and contract.
  This technique helps to improve lung capacity and calm the mind because with a straight posture, we allow a greater flow of air and energy.