Autumn Is the Season to Build Your Immune System
The first crisp morning of autumn always makes me think about the shift my patients are about to go through. The days shorten, the air gets drier, schools and offices fill up again, and within a few weeks the sniffles start going around. In my West Village practice here in Manhattan, this is when I start helping patients get ahead of it. In Chinese medicine, this is the season of the Metal element, which governs the Lungs and Large Intestine. It is also the best time of year to strengthen your body's defenses before winter arrives.
What Is Wei Qi?
In Chinese medicine, wei qi (“defensive qi”) is the protective energy that circulates at the surface of the body, in the skin and muscles. Think of it as a shield that keeps “wind” and “cold” from getting in. When wei qi is strong, you can walk through a drafty office or a changing season without catching what everyone else has. When it's weak, you may get sick often, catch every cold that comes along, or feel chilled, tired, and prone to allergies.
Classical theory says wei qi is dispersed to the body's surface by the Lungs and fueled by the Spleen (digestion) and Kidneys (our deep reserves). This is a traditional framework, not a one-to-one match with the immune system. Still, many people find that the pattern it describes is familiar: someone who is run down, under-slept, eating poorly, and stressed is the person who gets sick.
Why Autumn?
Autumn is when the Lungs are most vulnerable. Dry air irritates the nose, throat, and skin, which are the body's first line of defense. Temperature swings make it easy to get chilled. And the season brings more time indoors, in close quarters, just as cold and flu viruses start to circulate. In Chinese medicine we say that prevention is the best medicine: strengthen the defenses first, and you may never have to treat the illness at all.
Stress: The Hidden Drain on Your Wei Qi
If I had to name the single biggest thing that depletes my patients' defenses, it would be stress. And autumn is a stressful season. Schedules fill up, work ramps up after the summer lull, the holidays loom, and the shortening days can weigh on mood. In Chinese medicine, the Metal element is also associated with grief and letting go, and many people feel that emotional shift in the fall.
In the Chinese medical view, prolonged stress causes qi to stagnate. It tightens the shoulders and chest, constricts the breath, disrupts sleep, and drains the energy that would otherwise feed the wei qi. This lines up with what modern research has found about stress and the immune system. When we're under pressure, the body's stress response releases hormones that, if switched on for too long, dampen the immune response. That's why people so often get sick right after a deadline, a big event, or a period of grief.
This is where acupuncture comes in. By calming the nervous system, easing muscle tension, and helping people sleep, acupuncture works on one of the root causes of weakened defenses. The stress response and the immune system are connected through the nervous system, so settling one may help support the other. I think of it as removing the thing that is draining the tank, so the body can rebuild its own reserves.
The best time to build your defenses is before the cold sets in, not after.
Book Your First VisitHow I Help Patients Build Their Defenses
Acupuncture. Regular treatment through the autumn months is one of the best ways to build resilience. I often use points that support the Lung, Spleen, and Kidney and strengthen the immune system. But most importantly, acupuncture relaxes the nervous system, which matters because chronic stress and poor sleep are two of the biggest drains on immunity. Many patients tell me they leave a session feeling calmer, sleep better that night, and handle the week ahead with less tension. To me, that deep relaxation is part of the medicine.
Chinese herbs. One of the best-known formulas for building wei qi is Yu Ping Feng San, or “Jade Windscreen.” It combines astragalus (huang qi), atractylodes (bai zhu), and saposhnikovia (fang feng), and has been used for centuries for people who catch colds easily. Herbs should always be tailored to the individual, so please check with a licensed practitioner, especially if you take medications.
Moxibustion. Moxa, the warming of acupuncture points with burning mugwort, is a traditional way to build warmth and strengthen the body's defenses. It is commonly applied to Zusanli (ST36), and it feels wonderful on a cool autumn day.
Cupping and gua sha. Traditionally, these techniques are used at the first sign of a cold, when you notice a scratchy throat, chills, and a tight neck and shoulders. The idea is to move stagnation and “release the exterior” so the pathogen doesn't settle deeper. They also relieve muscle tightness well, and I'll often use them for the tense upper back that comes with fighting off a bug or carrying stress.
Everyday habits. In autumn, I encourage patients to eat warm, moist, nourishing foods such as soups, congee, and cooked root vegetables rather than cold raw foods. Keep your neck and chest covered on windy days. Go to bed earlier as the days shorten. Get outside for fresh air and gentle movement. And make time to unwind, whether that's a walk, deep breathing, or time with friends. These simple things protect the wei qi as much as any treatment.
What Does the Research Say?
Stress and the immune system. The link between stress and immunity is among the better-studied areas here. A large meta-analysis pulled together more than 300 studies from three decades of research on psychological stress and immune function in people. It found that short bursts of stress can mobilize some parts of the immune system, but that chronic stress was associated with harmful changes across a wider range of immune measures.(1) The effect on actual illness shows up as well. In a classic study, healthy volunteers were deliberately exposed to cold viruses, and those with higher stress levels were more likely to develop infections, in a dose-dependent pattern.(2)
Acupuncture and immune markers. The most extensive data on acupuncture's direct effects on immune markers come from research in cancer patients, whose immune function is often suppressed by treatment. A 2024 systematic review and meta-analysis, based on 56 studies, found that acupuncture significantly increased interferon gamma, natural killer cells, immunoglobulins G and M, and CD3 and CD4 cells.(3) A 2025 meta-analysis found a similar pattern, with higher CD3, CD4, CD4/CD8, and natural killer cell levels in patients who received acupuncture and/or moxibustion.(4)
Allergies and the respiratory system. Autumn is peak allergy season for many people. A meta-analysis of 13 randomized trials with over 2,300 participants found that acupuncture significantly reduced nasal symptom scores and medication use in allergic rhinitis, and the authors concluded it could be a safe and valid treatment option.(5)
Herbal medicine. Yu Ping Feng San has been studied most for children with recurrent respiratory infections. One meta-analysis of 12 trials with 1,236 patients found that adding the formula to standard care reduced the number of respiratory infections and improved symptom response rates.(6)
The Bottom Line
No therapy can promise you won't get sick this autumn, and I'd never claim that. But chronic stress is a well-documented drag on the immune system, and acupuncture is a gentle, well-tolerated way to calm the nervous system, ease anxiety, and help the body recover. The research also suggests that acupuncture, and possibly herbs and moxibustion, can support immune function directly. Combined with good sleep, warm food, and sensible habits, they can help you move through the season stronger. Think of autumn as the time to set your defenses before the cold arrives. If you're in NYC and would like to build a plan for your constitution, I'd love to help.
Frequently Asked
Can acupuncture really help my immune system?
It can, mostly by removing what drains your defenses. Chronic stress and poor sleep are two of the biggest drags on immunity, and acupuncture is a well-tolerated way to calm the nervous system and sleep better. Research in patients whose immune function is suppressed has also found that acupuncture can raise immune markers like natural killer cells directly. In my West Village practice, I treat the autumn months as the time to get ahead of cold and flu season rather than react to it.
When should I start acupuncture for cold and flu season?
Autumn, before you get sick. In Chinese medicine, prevention is the goal: you strengthen the defenses first so you may never have to treat the illness at all. A course of treatment through the fall builds resilience heading into winter, and we can tailor the timing to your schedule and constitution.
Does acupuncture help with fall allergies?
Yes. A meta-analysis of 13 randomized trials with over 2,300 participants found that acupuncture significantly reduced nasal symptoms and medication use in allergic rhinitis. Autumn is peak allergy season for many people, and treatment can be a safe, drug-sparing part of the plan.
Can Chinese herbs like Yu Ping Feng San help me catch fewer colds?
For many people, yes. Yu Ping Feng San ("Jade Windscreen") has been used for centuries for people who catch colds easily, and studies in children with recurrent respiratory infections found that adding it to standard care reduced how often they got sick. Herbs should always be tailored to the individual, so check with a licensed practitioner, especially if you take medications.
Do you accept insurance?
My practice does not bill insurance directly. HSA and FSA accounts are accepted, and superbills are provided for out-of-network reimbursement.
Where is your clinic?
The practice is in the West Village in Manhattan, easy access from Chelsea, SoHo, the Financial District, and Brooklyn via the A, C, E, 1, 2, 3, and L trains.
When you're ready
Build your defenses before winter
Acupuncture and Chinese medicine for immune support, stress, and seasonal wellness. West Village, NYC.
Book Your First VisitReferences
1. Segerstrom S.C., Miller G.E. “Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry.” Psychological Bulletin, 2004; 130(4): 601-630. PMID: 15250815. https://pubmed.ncbi.nlm.nih.gov/15250815/
2. Cohen S., Tyrrell D.A., Smith A.P. “Psychological stress and susceptibility to the common cold.” New England Journal of Medicine, 1991; 325(9): 606-612. PMID: 1713648. https://pubmed.ncbi.nlm.nih.gov/1713648/
3. Liu W., Zhong B., Wagner R.W., et al. “Systematic Review and Meta-analysis of Acupuncture for Modulation of Immune and Inflammatory Markers in Cancer Patients.” Integrative Cancer Therapies, 2024. PMID: 39663880. https://pubmed.ncbi.nlm.nih.gov/39663880/
4. Wang Y., Sui B., Zhang Y., et al. “Effect of acupuncture and moxibustion on the immune function of patients with malignant tumors: a systematic review and meta-analysis.” Frontiers in Immunology, 2025. PMID: 40787472. https://pubmed.ncbi.nlm.nih.gov/40787472/
5. Feng S., Han M., Fan Y., et al. “Acupuncture for the treatment of allergic rhinitis: a systematic review and meta-analysis.” American Journal of Rhinology & Allergy, 2015; 29(1): 57-62. PMID: 25590322. https://pubmed.ncbi.nlm.nih.gov/25590322/
6. Song T., Hou X., Yu X., et al. “Adjuvant Treatment with Yupingfeng Formula for Recurrent Respiratory Tract Infections in Children: A Meta-analysis of Randomized Controlled Trials.” Phytotherapy Research, 2016; 30(7): 1095-1103. PMID: 27145435. https://pubmed.ncbi.nlm.nih.gov/27145435/