November Wellness Guide
A Month of Stillness & Inner Nourishment
The Metal Element represents structure, boundaries, and letting go. It helps us build resilience — physically and emotionally — as we shed what no longer serves us.
Balanced Metal Energy brings clarity, courage, and strong immunity.
Imbalanced Metal Energy may manifest as fatigue, low mood, coughs, colds, dry skin, or constipation.
Support your Metal Element by:
Spending time in fresh air and practising deep breathing
Keeping warm and hydrated
Creating gentle daily routines that support calm and clarity
As autumn deepens and winter draws near, November invites us to slow down, reflect, and turn inward. In Traditional Chinese Medicine (TCM), this time of year is still governed by the Metal Element, which corresponds to the Lungs and Large Intestine — organs that help us release, purify, and protect.
Nature’s rhythm shifts towards rest, and our bodies mirror this need for conservation and warmth. This is the perfect month to support immunity, nourish Yin energy, and strengthen the body’s defences for the colder months ahead.
Nourish & Restore
Eat foods that are warming, grounding, and moistening to balance dryness and strengthen the Lungs and digestion.
Vegetables: Leeks, carrots, cabbage, parsnips, pumpkins, turnips, cauliflower, kale, and squash.
Fruits: Apples, pears, plums (from storage), and late blackberries.
Proteins: Oily fish, lentils, beans, chicken, and eggs.
Herbs & Spices: Ginger, cinnamon, garlic, thyme, and rosemary.
Warming Tips:
Make soups and stews your go-to meals.
Sip on herbal teas like liquorice, thyme, and ginger.
Add a little good-quality sea salt to meals to support the Kidneys as we transition towards winter.
Seasonal Living
November is the time to pause, reflect, and simplify. Just as trees release their leaves, this is your invitation to let go of clutter — physical and emotional — and make space for renewal.
Wellness Rituals:
Practise gratitude journaling to nurture emotional balance.
Enjoy long walks in nature to strengthen the Lungs.
Use essential oils like eucalyptus or frankincense to support breathing.
Prioritise early nights to restore your energy reserves.
Mind & Spirit
Metal’s emotional quality is grief and release, reminding us that letting go is part of healing. Honour what’s leaving your life while staying open to the wisdom and strength that follows.
Meditation, breathwork, or gentle qigong help harmonise energy and calm the mind. Allow yourself quiet moments of reflection and gratitude — the essence of autumn’s wisdom.
The Energy of November: The Metal Element in Its Depth
Seasonal Living in November
Seasonal Meals for November
Breakfast
Blackberry & Apple Compote – Combine stewed apples and blackberries with a pinch of cinnamon and clove. Serve warm over your homemade granola or with a dollop of natural yogurt for a comforting, immune-boosting start to the day.
Pumpkin Spice Porridge – Stir pumpkin purée into your morning oats, adding walnuts, cinnamon, nutmeg, and ginger for a warming autumn breakfast rich in fibre and beta-carotene.
Lunch
Roasted Root Vegetable Soup – Blend roasted carrots, parsnips, and sweet potatoes with vegetable stock, a drizzle of olive oil, and a touch of fresh thyme for a hearty, grounding soup.
Autumn Traybake Salad – Roast seasonal vegetables like beetroot, squash, and red onion, then toss with spinach, quinoa, and toasted seeds for a nourishing, vibrant lunch.
Dinner
Mushroom Wellington – A delicious vegetarian option with earthy mushrooms, herbs, and spinach wrapped in flaky pastry—perfect for cozy autumn evenings.
Baked Hake with Leeks & Kale – A simple, wholesome dish using seasonal greens, offering protein and omega-3s to support immune and heart health during the colder months.
Teas & Drinks
Warming herbal teas such as chamomile, rosemary, or ginger to support digestion and soothe the body as temperatures drop.
In Essence
November is about cultivating warmth, simplicity, and inner strength.
By aligning with the Metal Element, eating seasonally, and allowing more rest, you can move gracefully through this transition — grounded, nourished, and ready for the stillness of winter ahead.