Two faces of autumn fatigue: which one is yours?

Autumn is arriving, and with it a well-known phenomenon: "autumn fatigue". Do you suddenly feel heavier, less dynamic, with weaker immunity? In Traditional Chinese Medicine (TCM), this is no coincidence: every season acts on our vital energy. Autumn, marked by the shift from warm to cool and by dryness, asks the body for a particular adaptation, hence this feeling of weariness known in Chinese as "Qiū fá" (秋乏).

Why are we tired in autumn?

After summer, the body is exhausted:

In TCM, there is a saying: 春生夏长，秋收冬藏: spring gives birth, summer grows, autumn harvests and winter stores.

During summer, Yang (active energy) is at its peak: long days, heat, shorter sleep. The result: our energy runs down and autumn becomes a period of transition in which the body has to "rebuild its reserves".

The climate becomes dry, and the Lung is on the front line

Autumn corresponds to the Lung, the organ that "governs breathing and the skin". Autumn dryness easily attacks this organ: dry skin, irritated throat, cough, weakened immune defences.

Low spirits, or autumn melancholy

Nature draws inwards, the days get shorter, and this autumn melancholy, so present in world literature, is no coincidence. This drop in inner drive weakens vital energy (Qi) and accentuates fatigue.

Autumn fatigue: what is your profile?

In TCM, autumn fatigue has two different causes depending on each person's constitution: Qi deficiency, or excess dampness.

Identify yours to respond better.

1. Fatigue due to Qi deficiency

This type of fatigue is like an energy vacuum: you feel exhausted quickly, short of breath at the slightest effort, and sleep isn't enough to recover lost vitality.

Some people sweat easily, even without moving much, or struggle to recover after a simple activity.

Why does this happen?

Summer places heavy demands on the body: long days, heat, a more intense pace, shorter nights. In people whose reserves are more fragile, this excessive expenditure leaves a gap that is hard to fill.

In autumn, when the body should be gathering and restoring its strength, this lack of basic energy becomes obvious and creates a feeling of persistent weakness.

To rebalance, it is advisable to turn to foods that gently build up your strength:

• Astragalus roots (Huang Qi): tonify Qi, give the body strength and support natural defences.
• Jujube fruit (Da Zao): nourishes Blood and Qi, calms the mind and improves sleep, contributes to good digestion and immune defences.
• Ginseng: nourishes the Spleen and Lungs, fights fatigue by strengthening Qi, and strengthens natural defences and endurance.
• Reishi (Lingzhi): regulates the immune system, calms the mind for deep sleep, antioxidant and anti-fatigue.
• Goji berries: nourish the liver and kidneys, reduce fatigue, antioxidant, detoxify the body.

2. Fatigue due to excess internal dampness

This shows up more as a feeling of heaviness in the body. You may have a belly that bloats easily, slow digestion, a sluggish mind, sometimes with a tendency to gain weight or lack drive from the morning onwards.

It is a fatigue that is not only a lack of strength, but also a feeling of being slowed down, as if everything were moving in slow motion.

Why does this happen?

Summer excesses (large meals, fatty or sugary foods, ice cream, alcohol) have weakened the digestive system. The body can no longer properly transform food into clear energy, and residues of "internal dampness" build up. This dampness clogs the body's natural functions, causing heaviness and a lack of get-up-and-go.

To lighten this type of fatigue, it is recommended to favour foods that dry dampness and support digestion to bring lightness back to the body:

• Dried mandarin peel (Chen Pi): harmonises the stomach and gives the body strength
• Job's tears (Yì Yǐ Rén): lightens heavy legs, drains excess water and stimulates the body's elimination functions.
• Poria (Fu Ling): eliminates excess water and tonifies the Spleen.
• Canton love-pea (Ji Gu Cao): contributes to good digestion.

How to get through autumn in balance

Morning routine: activate the Lung and warm up your energy

• When you wake up, drink a glass of warm water with a few rehydrated goji berries or a slice of poached pear.
• Take three deep breaths, raising your arms as you breathe in and slowly lowering them as you breathe out (an exercise from Qi Gong to open the chest and stimulate the Lung).

Afternoon break: soothe and hydrate

• Make a small infusion of red dates and chrysanthemum flowers, ideal for resting the eyes and lightening the mind, which are often under strain at this time of year.
• Allow yourself a short walk, focusing on your breath and relaxing your shoulders to release built-up tension.

Evening ritual: encourage rest and circulation

• A hot foot bath with a few slices of fresh ginger or a handful of sea salt: this warms Yang, relaxes and helps you fall asleep.
• Before going to bed, gently self-massage your abdomen clockwise, to support digestion and calm the mind.

Weekly tips: release excess dampness

• Once a week, choose a very simple, digestible meal (a clear broth with seasonal vegetables and a little rice). This lightens the body, rests the Spleen and helps clear the excesses of summer.

Autumn fatigue is not inevitable: it is a sign that your body is asking for a pause and a reorganisation. TCM offers simple, natural keys: adapt your diet, respect the rhythm of the seasons, calm your mind and rely on tonifying, protective herbs.

That way, you get through autumn with more energy, less vulnerability and a calm mind.

Follow our Autumn in Balance theme and master the art of inner balance to get through the season in top form.