A Guide to Eating and Wellness For the Menstrual Cycle
From a young age, girls are taught to perceive their menstrual cycle as a burden, something to be concealed and endured.
The focus in our menstrual education tends to be on the inconveniences and discomforts, and how to overcome them so we can keep “productivity high”. This overshadows the beautiful and connecting aspects of this monthly cycle and the symbolism connected to it.
As a result, many women grow up feeling disconnected from their bodies, unaware of the inherent strength and spirituality that can be found within each of us, and how deeply it connects us to the world around us.
This often looks like falling victim to the extremes of the cycle and it’s hormonal shifts, physically and emotionally. If we are able to gain a deeper understanding of this natural process, then we as women can make much more informed choices about our physical and emotional well-being.
The knowledge of the cycle empowers us to nurture ourselves throughout each phase, in harmony with, and guided by the cycles around us. In fact, the birth of astronomy belongs to those keeping track of their cycle with the moon. This connection is ancient and innate, we just need to give ourselves the grace to step into it.
Several healing practices have recognized and kept the knowledge of the power of the menstrual cycle. Traditional Chinese Medicine, in particular, provides a very helpful perspective, describing it as a reflection of the ebb and flow of Yin and Yang energies within us. So let’s start there.
Yin and Yang: Harmony in Motion
Yin and Yang are two cosmic forces intertwined in a forever dance of balance. They exist within all aspects of life, including your body.
Yin represents the feminine, nurturing side, while Yang embodies the active, transformative energy.
The first half of your cycle, known as the Follicular Phase, witnesses the rise of Yang. It's a time of growth, vitality, and preparation for potential fertilization.
Estrogen is the dominant hormone here, nurturing the development of your uterine lining.
As the spotlight shifts to the second half, the Luteal Phase, Yin steps forward. It's a time of rest, introspection, and nourishment, creating the perfect environment for potential pregnancy.
Progesterone becomes the leading hormone, maintaining the uterine lining and preparing it for release if pregnancy does not take place.
Now it's worth mentioning that the Yin-Yang concept extends far beyond the menstrual cycle. This concept helps guide us in understanding all aspects of our wellness, from emotional balance to dietary choices.
Menstruation - The Gateway to Renewal
Hormone of Focus: Estrogen and Progesterone
Spiritual and Emotional Care: Embracing Rest and Reflection
The cycle begins with menstruation, bringing us into a time of release and renewal. It represents the shedding of the uterine lining and is associated with Yin energy. Honor your body's wisdom by allowing yourself all of the rest during this phase. Picture it as a cozy winter phase—introspective and gentle. Caring for your spirit is important as this can be a time of deep connection to our spiritual selves. It’s a great time for some introspection, journaling, or gentle activities that allow for self-reflection and emotional release. This phase offers us an opportunity for self-care and setting intentions for the cycle ahead.
Foods and Herbs:
Warm, nourishing foods are encouraged to replenish the body's essence, such as broths, soups, and cooked grains.
Incorporate iron-rich foods like dark leafy greens and lean proteins to support the blood being lost.
Adaptogens like ashwagandha and rhodiola can help balance hormonal fluctuations, ease discomfort, and support overall well-being. Be careful however as they are affecting your hormones and can be more harmful than helpful if you are an estrogen or testosterone dominant body.
Medicinal herbs like Dong Quai and Bai Shao Yao are also traditionally used to nourish the blood and promote a healthy flow.
Exercise:
Engaging in gentle exercises like yoga or walking can help alleviate cramps and boost circulation.
Follicular Phase - Blossoming and Creativity
Hormone of Focus: Follicle-Stimulating Hormone (FSH)
Spiritual and Emotional Care: Cultivating Inspiration and Joy
As the follicles prepare for ovulation, energy and vitality surge during the follicular phase. This is also known as the Spring phase, where Yang energy begins to grow, just like the fresh buds of spring. Hormones increase as the body begins to prepare for the peak of the cycle.
Food and Herbs:
Adaptogens like maca and holy basil can enhance vitality and support hormone regulation.
Include foods rich in B vitamins, such as whole grains, legumes, and leafy greens, to support hormone balance and energy levels.
Fresh fruits, berries, and sprouts provide antioxidants and nourishment for cell renewal.
Including foods rich omega-3 fatty acids, such as avocados and flaxseeds, can promote hormone balance and support healthy follicle development.
Chinese Yam and Goji Berries can tonify the Kidney and nourish Yin and Jing.
Exercise:
Incorporating aerobic exercises, like dancing or cycling, can boost energy levels and stimulate blood flow.
To care for your spirit, seek inspiration and engage in creative pursuits. Allow your ideas to bloom alongside your body's preparations for fertility. Connect with nature, engage in art, or explore new hobbies that bring you joy and stimulate your creative energy.
Ovulation - Radiance and Fertility
Hormone of Focus: Luteinizing Hormone (LH)
Spiritual and Emotional Care: Embracing Passion and Connection
Ovulation is the pinnacle of fertility and vitality. This is also known as the summer phase, where Yin and Yang energies are in harmonious balance. This period lasts 3-5 days, as is the only time you can become pregnant.
Food and Herbs:
Eating nutrient-dense foods like wild-caught fish and dark chocolate can provide essential nutrients for conception.
Medicinal herbs like Cinnamon twig and Bai Zhu are traditionally used to support healthy ovulation and strengthen the Spleen and Stomach.
Exercise:
Engaging in moderate intensity exercises like strength training or swimming can promote overall fitness and well-being.Nourish your body during this phase with cooling and hydrating foods, such as fresh fruits, vegetables, and herbal teas. Omega-3 fatty acids from sources like salmon, chia seeds, and walnuts support hormone production and reduce inflammation.
Luteal Phase - Nurturing and Grounding
Hormone of Focus: Progesterone
Spiritual and Emotional Care: Embracing Self-Care and Inner Balance
During the luteal phase, the body prepares for potential pregnancy. Think of it as the season of autumn—nurturing, but also preparing for a release if pregnancy does not take place. Which is the majority of the time. Progesterone steps in and maintains that uterine lining, creating a warm and welcoming environment for a possible embryo, which is characterized by a shift towards Yin energy. However, if no embryo is implanted, we prepare to begin the cycle anew through a new moon phase.
Foods and Herbs:
Nourish yourself with foods that support hormone balance, such as complex carbohydrates, lean proteins, and cruciferous vegetables.
Magnesium-rich foods like bananas, almonds, and dark chocolate can ease any premenstrual symptoms.
Red raspberry leaf and evening primrose oil can help ease PMS symptoms and support emotional balance.
Consuming foods rich in magnesium, such as pumpkin seeds and dark leafy greens, can help alleviate mood swings and reduce bloating.
Herbs like Chinese Skullcap and Poria can soothe Liver Qi stagnation, a common cause of PMS symptoms, and harmonize the Middle Jiao.
Exercise:
Practicing calming exercises like meditation or restorative yoga can promote relaxation and emotional well-being.
Caring for your spirit involves self-care and finding inner balance. Practice relaxation techniques like meditation, gentle yoga, or deep breathing exercises. Nurture yourself with warm baths, soothing teas, and engaging in activities that bring you comfort and serenity.
The Cold Womb
A "cold womb" refers to a state of imbalance where the reproductive system lacks warmth and vitality.
To address this, incorporating warming foods into your diet can help ease the painful symptoms of your period.
Include spices like cinnamon, ginger, and cayenne pepper, as well as cooked vegetables, nourishing broths, and herbal teas.
Gentle exercises like yoga, tai chi, and qigong can also help stimulate blood flow and warmth in the pelvic area.