Chinese Body Clock: Best Time of Day for the Lungs

Lung Support for Fall Season

Tis’ the season for Autumn skies and pumpkin pies! The fall season is also an incredibly important time to focus on the health of the lungs in traditional Chinese medicine (TCM). Observations of the human body over thousands of years have shown connections between the organs, seasons, and time of day. It’s all about living harmoniously in our own environment, alongside the seasons. According to Chinese medicine, the fall season is the “lung season” and in order to maintain health and optimize immunity during the winter-our lungs must be strengthened. Read on to find out why-and how!

Signs and Symptoms of Weak Lungs in Traditional Chinese Medicine

Lung Symptoms

One of the easiest symptoms to recognize that may identify you have weak lungs is the presence of a cough. This would be a weak, timid cough as opposed to a productive, phlegmy cough, like when someone has bronchitis or an upper respiratory infection. Other symptoms might include shortness of breath, asthma, or wheezing because the lungs control respiration in both Western and Eastern medicine. In Chinese medicine, the lungs also control the voice. So a soft, timid voice or a dislike of speaking can indicate lung weakness. Alternatively, overusing your voice can actually damage lung energy. We always tell our patients when they have a cold and a cough-stop talking-and this is why!

The Lungs and Immunity

The lungs are also a shield, protecting us from viruses and exposures that trigger illness, like a common cold. One of the common questions we ask in clinic is how frequently you get sick? If you catch colds frequently it’s likely a sign that the body’s defensive Qi is weak, a la your immune system. Our defensive Qi is strong and on guard when our lungs are healthy. Defensive Qi provides warmth to the surface layers of the body and controls the opening and closing of our pores. Therefore, sensitivity and dislike of cold weather, and spontaneous sweating during the day (not during exercise) can also indicate lung weakness. 

Regardless if you have any of the above symptoms, you should do your best to support your lung health in the fall in order to prevent symptoms from arising. Here is what you can do!

The Time of the Lungs is 3am to 5am

According to the Chinese Body Clock the best time of day to support Lung health is 3-5am. This clock describes the ebb and flow of energy throughout the body over a 24 hour period. The start of the body clock cycle always begins with the Lungs because life begins with breath! During the day Qi (energy) moves outward, starting at 3 am. During the night Qi draws inwards to cleanse, detox, and restore the body in preparation for Qi movement outward the next day at 3 am. If you find yourself coughing particularly from 3-5 am, it signifies the root issue of the cough is the lungs and that they are trying to expel toxins at this time. 

The body clock begins with the Lung time and flows through every organ system in 2-hour intervals! You can find the complete chart and the best time of day for every organ system in A Deep Dive into the Chinese Body Clock.

Simple Chinese Medicine Tips to Support Your Lungs 

So, 3-5 am is the middle of the night, which can make it a bit more simple to optimize your lung health. Generally speaking during this time, all you have to do is sleep soundly and allow the lungs to restore themselves with steady, rhythmic breathing. This is easy so as long as you don’t have insomnia and wake up around 3 or 4 am-which most people with middle-of-the-night insomnia tend to do.

If you find yourself waking between 3 and 5 am when you should be asleep (call your acupuncturist in the morning!) and try nerve-soothing techniques such as breathing exercises. There are many forms of boxed breathing, but we encourage the 4-7-8 method: inhale 4 counts, hold 7 counts, and exhale 8 counts. This shifts your nervous system back to rest and digest. For more tips, we discuss breathing exercises and calming techniques in our blog on holiday season stress relief.

Maintain a proper room temperature to stay warm and optimize sleep. Sleep scientists say 65 degrees is best, on average. Every organ in Chinese medicine has an emotional connection, and for the lungs, it is worry, grief, and sadness. These emotions are associated with the lungs, so if you’re waking up during that time there can also be an emotional component that should be addressed. This can be supported with grief and worry-focused acupuncture, but also supported through therapy, journaling, talking to a loved one, etc. 

Nutrition for Lung Health

White Foods | The color associated with the lungs is white. White foods such as radishes, cauliflower, turnips, parsnips, almonds, apples, pears, rice, sesame seeds, onion, garlic, and white peppercorns are very beneficial. 

Fermented Foods | These support the lungs by supporting digestive health. Fermented radishes are particularly beneficial. 

Protein | The best sources of protein are legumes and white meat, such as chicken and turkey.

Dairy | This is helpful in moderation as long as there is no sensitivity to dairy. It should be avoided if there is any presence of mucus or phlegm. Focus on grass-fed dairy, especially goat and sheep products, and fermented dairies such as yogurt and kefir. 

Above-Ground Plants | Foods that grow through oxygen like leafy greens, and fresh organic vegetables with sprouted seeds and grains. 

Warming Food and Drinks | Limit the amount of raw or iced foods. Cover your head and neck from the wind or air conditioning and drink warm or hot beverages.

Chinese Herbs for Lung Health

Chinese herbs are another way one can nourish and strengthen the lungs. Here are a few of our favorites.

Ginseng Root | Nourishes the lungs, skin, and stomach. American ginseng is useful for a dry cough. 

Astragalus | One of the most commonly used Chinese herbs for strengthening the immune system. It is one of the most useful herbs for those who frequently catch colds or flus. It can also provide support for asthma or difficulty breathing.

Cordyceps Mushroom | Strengthens weak lungs and supports respiration during heavy exercise. It can help with cough, wheezing, and shortness of breath. It is also a natural antibacterial, antiviral, and antifungal. 

Schisandra berry | This herb helps retain moisture in the lungs, which hate to be dry. It can also provide support for asthma and chronic wheezing.

A single herb alone is powerful, but multiple herbs working harmoniously together in an herbal formula is magic! We recommend you consult a qualified Chinese medicine practitioner and herbalist before starting an herbal regimen.

If you are interested in herbs or if you are looking to strengthen your lungs and immune system this fall, book an appointment with one of our Chinese medicine doctors. Happy Fall Ya’ll!