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Writer's pictureMallory Berge, LAc

Menstrual Wellness in Autumn


Fall is officially here. In Chinese Medicine this time of year pertains to the element metal. Metal, being able to be molded and shaped, is about refinement and consolidation, and during this time of year, there’s a natural organization that takes place. Just like trees shed their leaves, readying themselves for winter’s dormancy, fall is a time to pull inward, let go of impurities, and conserve our energy for winter. Emotionally it is the time to reflect on our values, hold on to what is important and shed whatever isn’t helping us anymore.


In the body, metal’s energy is represented by the lungs, and their ability to draw in air during inhalation, oxygenate the body, and secure our external defenses against disease. The Lung organ system filters the air we breathe to make the Qi our body uses as its vital energetic lifeforce,  helping to regulate all physiological processes.  Acting as the intermediary between our body and the environment, the Lung organ system is one of the first lines of defense of the body and correlates closely to the idea of immunity, what we call our defensive Qi, or Wei Qi in TCM.


When it comes to our menstrual cycles, fall represents our luteal or premenstrual phase, a phase with a wide range of activity. In a non pregnancy cycle the high energy of post-ovulation comes to a halt, and we see a natural decline in hormones, particularly progesterone. If one’s qi is not moving freely during this transition it can lead to premenstrual symptoms such as irritability, fatigue, cramps, breast tenderness, and cravings. Because fall is associated with the emotions sadness and grief it’s also a common time to feel more depression during this time. In a pregnancy cycle, this is a time that correlates to implantation, in which a blastocyst begins to burrow and nestle into the uterine lining, and the body’s immune system undergoes changes to protect the growing embryo inside. 


Here are a few simple tips to keep our lung system strong, boost our immune system and attune ourselves to the season as well as our inner Fall:

  • Consider journaling to reflect inward upon yourself, helping to better understand what is truly important in your life and what you can let go of

  • Get moving everyday, we need to “exercise” our Lung organ system through heavy breathing (this is also essential to keep our Liver Qi circulating happily)

  • Use more low and slow cooking methods, in addition to baking and sauteing. Enjoy a cup of ginger tea or a mixture of nettle leaf and peppermint if you experience pms frequently. 

  • Focus on the breath.  One minute of deep breathing daily can not only help us metabolize stress more effectively, but it strengthens our Lung organ system (inhale 

  • Keep warm - especially the feet, neck, and head


Mallory Berge, LAc, ABORM is a licensed acupuncturist practicing in Salt Lake City, Utah. She's a member of the Acupuncture Board of Reproductive Medicine and specializes in supporting our community in reproductive wellness, women's health, fertility, and seasonal harmony. You can learn more about Mallory and schedule with her via our website.

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