As we move from the warmth of summer into the crisp, dry air of fall, many of us start to notice subtle shifts in our energy, digestion, immunity, and especially in our skin. September through December marks a period of transition, and just as nature prepares for the colder months ahead, our bodies also adapt to changes in temperature, humidity, daylight, and routine. These shifts can impact everything from skin hydration and inflammation to gut function and immune resilience.

From a naturopathic perspective, seasonal transitions are an ideal time to reset, nourish, and strengthen the systems that maintain balance, particularly the skin and the gut. These two systems are intimately linked through the gut–skin–immune axis, a well-documented connection showing that gut microbes, digestion, and inflammation directly influence skin clarity, sensitivity, and barrier function. When the gut is stressed or imbalanced, something that often happens after a summer of travel, irregular routines, and richer foods, the skin often reflects this.

Traditional Chinese Medicine (TCM) adds another layer of insight. Fall is associated with the Lung and Large Intestine meridians, both of which govern boundaries, moisture, elimination, and immune protection. In TCM, the Lung “opens into the skin,” meaning the quality of the skin reflects the health of the Lung system. The Large Intestine mirrors our gut function. Together, they form an energetic explanation for what modern science now confirms as supporting digestion and immune balance strengthens your skin’s ability to stay hydrated, calm, and resilient as the weather cools.

By blending the wisdom of naturopathic medicine, evidence-based physiology, and TCM’s seasonal lens, we can better understand how to support the body during fall, so your skin stays glowing and your whole system remains grounded and well-protected through the months ahead.

Why Fall Impacts Your Skin, Gut & Immunity

SKIN

When temperatures drop and humidity declines, your skin barrier is one of the first places you’ll feel it. Research shows that low environmental humidity reduces stratum corneum hydration and weakens barrier lipids, leaving skin more prone to irritation and inflammation. This is why fall commonly brings an uptick in:

Dryness and flaking
Increased sensitivity or redness
Acne, eczema, or rosacea flares (often tied to inflammation + immune shifts)

From a Traditional Chinese Medicine perspective, fall corresponds to the Lung and Large Intestine systems, which govern moisture, boundaries, and the body’s protective “Wei Qi” (similar to modern immune defense). In TCM, the Lung “opens into the skin,” meaning dry, windy fall weather can weaken this system and show up as skin dryness, irritation, or heightened inflammatory reactions.

TCM insights align with modern research on the gut–skin axis, where imbalances in the Large Intestine (gut) can drive systemic inflammation and compromise the skin barrier. After summer shifts in routine, travel, and diet, the microbiome may be less stable, making fall’s dry environment more challenging for the skin.

To support a strong skin barrier during this seasonal transition, focus on:

Hydration + moisture retention (ceramides, hyaluronic acid, omega-rich nutrition)
Strengthening the gut through fiber-rich foods, probiotics, and consistent routines
Consuming warm spices (cinnamon, ginger, pepper, turmeric etc), and cooked easy to digest foods (think soup, stew and chilli season)
Reducing inflammation with antioxidant-rich nutrients and stress support
Protecting the barrier with gentle cleansing, fewer exfoliants, and richer moisturizers

By aligning your routines with the rhythm of fall, nourishing the gut, reinforcing the skin barrier, and supporting Lung energy, you give your skin the best chance to stay resilient, balanced, and glowing through the seasonal shift.

GUT & IMMUNITY

As we shift from the warmth and freedom of summer into the cooler, drier, and more unpredictable weather of September, the body undergoes its own seasonal transition. This period often marks the beginning of cold and flu season, driven by increased indoor time, fluctuating temperatures, and back-to-school exposure. Approximately 70% of the immune system resides within the gut-associated lymphoid tissue (GALT), meaning gut integrity and microbial balance play a major role in how effectively we respond to seasonal pathogens. After a summer of travel, later nights, disrupted routines, and more indulgent foods, the microbiome can become less diverse and less resilient, setting the stage not only for immune vulnerability but also for skin flare-ups.

When considering the gut or elimination pathways - when they become stagnant (TCM stagnation definition: slowed, blocked, or disrupted Qi energy, blood flow or bodily fluid movement) or stressed, the skin often reflects this imbalance. This is why many people notice that increase in dryness, eczema, rosacea flares, acne congestion, or sensitivity as the seasons shift. The dry, contractive nature of fall can weaken the skin barrier, reduce moisture retention, and amplify inflammatory responses—especially if the gut lining or microbiome is compromised.

Supporting digestion and microbial stability during this transition strengthens immune defenses and reinforces healthy skin function. A nourished, diverse microbiome regulates inflammation, improves nutrient absorption (including skin-critical nutrients like zinc, omega-3s, and antioxidants), and supports detoxification pathways that keep the complexion clear and resilient. As we enter fall, leaning into warming, easy-to-digest foods, adequate hydration, stress regulation, and consistent routines helps the gut adapt smoothly to seasonal change, ultimately giving your skin the strongest foundation for the cooler months ahead.

Key Highlights to best Support Fall Skin & Gut

Consume Seasonal Nourishing Produce: Root vegetables, squash, apples, beets, pears etc. These help to provide fiber to fuel your gut bacteria and provide antioxidants for skin. The goal is a variety of 30 different fruits and vegetables over a 1 week period to help support a diverse microbiome.
Warming spices: Ginger, cinnamon, and turmeric support circulation and calm inflammation—beneficial for both skin and immunity.
Focus on Hydration: Cooler weather + drier air means you may not feel as thirsty, but your skin still needs hydration. Aim for 2–3L of water daily, and consider broths or herbal teas for extra warmth.
Support Your Skin Barrier: Switch to a gentle, hydrating cleanser (avoid foaming washes that strip natural oils).
Skincare: Add in ceramides or hyaluronic acid moisturizers to help lock in moisture (Tip: apply moisturizer to slightly damp skin). Do not skip SPF, the UV rays are still strong into the Fall months and Winter!
Support detox pathways with cruciferous veggies, lemon water, and gentle sweating (movement, sauna, or hot baths).
Prioritize Rest & Rhythm: your skin repairs itself at night, and your gut microbiome thrives on consistency. Establishing regular sleep and meal times this fall will help your body stay in balance.

Instructions:

Cut and de-seed butternut squash & peppers. Peel and cut carrots. Place on large oven safe pan.

Drizzle with olive oil. Roast butternut squash, carrots & peppers in oven until soft (350 F for about 30-40 minutes).

Sauté onion, garlic, and ginger in olive oil until fragrant.

Peel skin off butternut squash once cooled if not already done.

Add carrots, squash, peppers and turmeric; cook for 5 minutes.

Pour in broth, simmer for 20-30 minutes.

Stir in coconut milk, season, and blend until creamy.

Enjoy warm with a sprinkle of pumpkin seeds for skin-friendly zinc! Make a double batch and freeze for easy meals all Fall long!

This is always a soup staple in our diet every Fall season. Enjoy!

Dr. Kori

References

Zhao, Y., Yu, C., Zhang, J., Yao, Q., Zhu, X., & Zhou, X. (2025). The gut-skin axis: Emerging insights in understanding and treating skin diseases through gut microbiome modulation. International Journal of Molecular Medicine. Advance online publication. https://doi.org/10.3892/ijmm.2025.5651
Chen, M., Wang, R., & Wang, T. (2024). Gut microbiota and skin pathologies: Mechanism of the gut–skin axis in atopic dermatitis and psoriasis. International Immunopharmacology, 141, 112658. https://doi.org/10.1016/j.intimp.2024.112658
Jimenez-Sanchez, M., Celiberto, L. S., Yang, H., Sham, H. P., & Vallance, B. A. (2025). The gut-skin axis: a bi-directional, microbiota-driven relationship with therapeutic potential. Gut Microbes, 17(1), 2473524. https://doi.org/10.1080/19490976.2025.2473524
Purdy, O. (2024). Biotics as novel therapeutics in targeting signs of skin ageing via the gut–skin axis. Ageing Research Reviews, 102, 102518. https://doi.org/10.1016/j.arr.2024.102518
Darlenski, R., Surber, C., Fluhr, J. W., & Berardesca, E. (2015). The effect of environmental humidity and temperature on skin barrier function and dermatitis. Journal of the European Academy of Dermatology and Venereology, 29(10), 1952–1961. https://doi.org/10.1111/jdv.13144
Katoh, N., Nomura, J., & Shimizu, M. (2003). Changes in environmental humidity affect the water-holding property of the stratum corneum and its free amino acid content, and the expression of filaggrin in the epidermis of hairless mice. British Journal of Dermatology, 148(6), 1084–1092. https://doi.org/10.1046/j.1365-2133.2003.05412.x

Season Change & Your Skin with a TCM Twist: Fall Edition

Supporting Your Skin & Gut Through the Fall Transition

Looking for further support for your skin this Fall - start here!

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