Improve your menstrual cycle through diet |
Most women think their menstrual cycle is predetermined. It’s either good, bad, painful or not, short or long, but women tend to think they don’t have control over their cycle.
According to Chinese Medicine, diet, emotions and lifestyle choices do have an effect on our overall health and menstrual cycle. In this post I am going to explain how something as simple as changing your diet can lead to powerful improvements in your health.
According to Chinese Medicine, diet, emotions and lifestyle choices do have an effect on our overall health and menstrual cycle. In this post I am going to explain how something as simple as changing your diet can lead to powerful improvements in your health.
Chinese Medicine is complex, a Chinese Medicine practitioner has a large toolbox, including acupuncture, herbs, diet, Qi Gong, which is exercise, Tui-Na, which is massage and bone setting and Moxibustion, which is heat therapy. I am only going to address diet in this article. Changes you can make on your own easily. If your symptoms are severe I recommend getting personalized care from your local Chinese Medicine practitioner, who can perform acupuncture, moxibustion and prescribe herbal medicine to help you.
Just like in Western Medicine in Chinese Medicine the menstrual cycle is broken into four phases.
Let’s look at them in detail:
Let’s look at them in detail:
Phase One: Menstruation. When you are actually bleeding. This phase lasts anywhere from 3 to 10 days. In Chinese Medicine this phase is considered the most Yin part of the cycle. The energy of the mind, body and spirit is turned inward, with an emphasis on cleansing, getting rid of the old, what’s no longer needed, and making space for the new.
In phase one we have two goals: number one, to improve circulation or as we say in Chinese Medicine, to move the Qi. This helps the uterus to shed the uterine lining. Goal number two, to nourish the body, because by loosing blood month after month women can become depleted easily.
Therefore best food choices for phase one should concentrate on light and mildly spicy foods, and include a little meat and lots of cooked or steamed root vegetables. Chinese Medicine recommends that women in their childbearing years consume red meat at least 1-2x a week to nourish the body, for reproduction, emotional well-being, and pain free muscles and joints.
Western Nutrition uses red meat to treat general weakness, increase energy, overcome deficiencies post training, during illness, tiredness, or pre and post surgery as well. Meat contains plenty of good quality protein, iron, and zinc (which helps wound healing) - and strengthens the bones & tendons.
Wild animals and wild fish are also worth adding to your diet if you have the opportunity. They usually contain less saturated and more healthy fats, because most of these wild animals themselves eat a diverse diet of plants.
If you do not eat meat increase your intake of mushrooms (shitake, black ear and white ear mushrooms), baked or fried tofu (prepared with ginger and onions), black beans, black sesame seeds, dark leafy green vegetables and black cherries. they all help to prevent weakness, fatigue and injuries.
So for example your breakfast could consist of eggs and green leafy vegetables, instead of a bowl of cereal or a breakfast bar or no breakfast at all.
Lunch can be some sort of soup, stew or simple dishes with meat and cooked vegetables, grains, instead of salads or a sandwiches.
It is best to avoid excessively cold and iced drinks, raw fruits and vegetables and fried, heavy meals, especially if you have severe cramping and pain during the first couple days of your cycle. Both believed to slow digestion, impede circulation and cause delayed, painful menstruation.
On the other hand overconsumption of red meat, coffee, very spicy foods are believed to cause early menses arrival and heavy bleeding. In addition also actually these stimulants give us a quick burts of energy, but overuse of them drain our reserves.
Balance and Moderation is always best.
To help ease menstrual cramps traditionally peach or warm ginger or safflower tea mixed with brown sugar is used instead of medications.
Since the energy of the mind, body and spirit is turned inward, CM suggest women to slow down, rest and sleep more.
In phase one we have two goals: number one, to improve circulation or as we say in Chinese Medicine, to move the Qi. This helps the uterus to shed the uterine lining. Goal number two, to nourish the body, because by loosing blood month after month women can become depleted easily.
Therefore best food choices for phase one should concentrate on light and mildly spicy foods, and include a little meat and lots of cooked or steamed root vegetables. Chinese Medicine recommends that women in their childbearing years consume red meat at least 1-2x a week to nourish the body, for reproduction, emotional well-being, and pain free muscles and joints.
Western Nutrition uses red meat to treat general weakness, increase energy, overcome deficiencies post training, during illness, tiredness, or pre and post surgery as well. Meat contains plenty of good quality protein, iron, and zinc (which helps wound healing) - and strengthens the bones & tendons.
Wild animals and wild fish are also worth adding to your diet if you have the opportunity. They usually contain less saturated and more healthy fats, because most of these wild animals themselves eat a diverse diet of plants.
If you do not eat meat increase your intake of mushrooms (shitake, black ear and white ear mushrooms), baked or fried tofu (prepared with ginger and onions), black beans, black sesame seeds, dark leafy green vegetables and black cherries. they all help to prevent weakness, fatigue and injuries.
So for example your breakfast could consist of eggs and green leafy vegetables, instead of a bowl of cereal or a breakfast bar or no breakfast at all.
Lunch can be some sort of soup, stew or simple dishes with meat and cooked vegetables, grains, instead of salads or a sandwiches.
It is best to avoid excessively cold and iced drinks, raw fruits and vegetables and fried, heavy meals, especially if you have severe cramping and pain during the first couple days of your cycle. Both believed to slow digestion, impede circulation and cause delayed, painful menstruation.
On the other hand overconsumption of red meat, coffee, very spicy foods are believed to cause early menses arrival and heavy bleeding. In addition also actually these stimulants give us a quick burts of energy, but overuse of them drain our reserves.
Balance and Moderation is always best.
To help ease menstrual cramps traditionally peach or warm ginger or safflower tea mixed with brown sugar is used instead of medications.
Since the energy of the mind, body and spirit is turned inward, CM suggest women to slow down, rest and sleep more.
Phase Two: The Follicular Phase:
The Follicular Phase starts on the first day of menstruation and ends with ovulation. So there is some overlap with the menstrual phase.
The Pituitary Gland releases Follicle Stimulating Hormone, which stimulates the ovary to produce around five to 20 follicles. Each follicle houses an immature egg. Only one egg will mature and the rest of the follicles will be reabsorbed into your body.
In Chinese Medicine this phase is considered Yin and Blood building time. The main principle here is to nourish the body while the uterine lining is regenerating, and the follicles develop.
After menstruation women’s bodies are relatively depleted (Qi and Blood Deficient as we say in Chinese Medicine). If you were already depleted to begin with, the first couple days after your period can leave you feeling weak, fatigued or even exhausted.
Best dietary options for this phase is the same as for the phase one, so choose mildly spicy, cooked dishes with small amounts of meat and avoid junk and stimulants as much as possible.
Drinking a cup of red date tea can also help women regenerate post period.
The Follicular Phase starts on the first day of menstruation and ends with ovulation. So there is some overlap with the menstrual phase.
The Pituitary Gland releases Follicle Stimulating Hormone, which stimulates the ovary to produce around five to 20 follicles. Each follicle houses an immature egg. Only one egg will mature and the rest of the follicles will be reabsorbed into your body.
In Chinese Medicine this phase is considered Yin and Blood building time. The main principle here is to nourish the body while the uterine lining is regenerating, and the follicles develop.
After menstruation women’s bodies are relatively depleted (Qi and Blood Deficient as we say in Chinese Medicine). If you were already depleted to begin with, the first couple days after your period can leave you feeling weak, fatigued or even exhausted.
Best dietary options for this phase is the same as for the phase one, so choose mildly spicy, cooked dishes with small amounts of meat and avoid junk and stimulants as much as possible.
Drinking a cup of red date tea can also help women regenerate post period.
Phase Three: Ovulation
Ovulation is said to occur on day 14 but in general, it occurs 11-16 days prior to the first day of bleeding. During this phase, a surge of the Luteinizing Hormone triggers the release of the egg from the dominant follicle.
This may be TMI but I think fascinating, how the body works so stay with me. At the time of ovulation the properties of the cervix and cervical mucus changes from a “sperm-hostile" environment to a very "sperm-friendly" one.
Ovulation is said to occur on day 14 but in general, it occurs 11-16 days prior to the first day of bleeding. During this phase, a surge of the Luteinizing Hormone triggers the release of the egg from the dominant follicle.
This may be TMI but I think fascinating, how the body works so stay with me. At the time of ovulation the properties of the cervix and cervical mucus changes from a “sperm-hostile" environment to a very "sperm-friendly" one.
The picture on the left shows the neck of the uterus before ovulation. You can see, the cervical canal is narrow and the cervical mucus, which are the blue and purple lines is strongly meshed. Both act as a barrier, trying to block the sperm or bacteria from entering.
The picture on the right shows the cervix at the time of ovulation. You can see the canal is wider, and the mucus fibers are restructured and more aligned, allowing the sperm to pass through. Also the PH is changing too, goes from an acidic, hostile environment to a neutral, more sperm friendly one for a couple days during ovulation, then returns to acidic PH again to prevent bacteria and sperm from entering.
Some women actually feel when they’re ovulating, and experience pain, cramping, headaches or mood changes at ovulation. Western Medicine refers to this as “mittelschmerz” which is the german word for middle pain. Chinese Medicine diagnoses this phenomena as “Qi Stagnation” and suggest to move Qi and Blood.
What foods move the Qi? Mostly spices. so adding peppermint, ginger, licorice, turmeric, rosemary to your diet can help move the Qi at ovulation time and in small amounts, horseradish, wasabi, coffee, red wine, citrus, vinegar and pickles are also potent Qi movers.
I know easier said than done, but avoid stress, anger and frustration, because according to Chinese Medicine mental instability/agitation can lead to PMS.
Phase four: Luteal Phase, goes from post-ovulation till menstruation.
The shell of the follicle that released the egg, begins to break down and secrete Progesterone. The rise in Progesterone slightly warms the uterus and dries up the cervical fluid to help provide a welcoming environment for an embryo to implant.
If you don’t get pregnant, the follicle (now called corpus luteum) shrinks away and gets reabsorbed in the body. This leads to decreased levels of estrogen and progesterone, which causes the onset of your next period.
This biomedical explanation of what is happening overlaps nicely with the Chinese Medicine's theory of the menstrual cycle. This warming and drying phase of menstruation is considered the Yang part of the cycle. In Chinese Medicine, “Yang” is associated with the words warmth, activity, and energy. This explains why some women feel the most energetic in this phase of the cycle.
In the few days before the period begins however, many women start to feel more withdrawn, depressed, bloated and retain water. Chinese Medicine diagnoses this phenomena as “Yang Deficiency” and suggest all foods eaten cooked and warm. So again, like I discussed already in phase one eat a diverse and balanced diet, choose stews, broths, soups, cooked root vegetables, warming spices and steer away from raw fruits, vegetables, cold drinks.
The picture on the right shows the cervix at the time of ovulation. You can see the canal is wider, and the mucus fibers are restructured and more aligned, allowing the sperm to pass through. Also the PH is changing too, goes from an acidic, hostile environment to a neutral, more sperm friendly one for a couple days during ovulation, then returns to acidic PH again to prevent bacteria and sperm from entering.
Some women actually feel when they’re ovulating, and experience pain, cramping, headaches or mood changes at ovulation. Western Medicine refers to this as “mittelschmerz” which is the german word for middle pain. Chinese Medicine diagnoses this phenomena as “Qi Stagnation” and suggest to move Qi and Blood.
What foods move the Qi? Mostly spices. so adding peppermint, ginger, licorice, turmeric, rosemary to your diet can help move the Qi at ovulation time and in small amounts, horseradish, wasabi, coffee, red wine, citrus, vinegar and pickles are also potent Qi movers.
I know easier said than done, but avoid stress, anger and frustration, because according to Chinese Medicine mental instability/agitation can lead to PMS.
Phase four: Luteal Phase, goes from post-ovulation till menstruation.
The shell of the follicle that released the egg, begins to break down and secrete Progesterone. The rise in Progesterone slightly warms the uterus and dries up the cervical fluid to help provide a welcoming environment for an embryo to implant.
If you don’t get pregnant, the follicle (now called corpus luteum) shrinks away and gets reabsorbed in the body. This leads to decreased levels of estrogen and progesterone, which causes the onset of your next period.
This biomedical explanation of what is happening overlaps nicely with the Chinese Medicine's theory of the menstrual cycle. This warming and drying phase of menstruation is considered the Yang part of the cycle. In Chinese Medicine, “Yang” is associated with the words warmth, activity, and energy. This explains why some women feel the most energetic in this phase of the cycle.
In the few days before the period begins however, many women start to feel more withdrawn, depressed, bloated and retain water. Chinese Medicine diagnoses this phenomena as “Yang Deficiency” and suggest all foods eaten cooked and warm. So again, like I discussed already in phase one eat a diverse and balanced diet, choose stews, broths, soups, cooked root vegetables, warming spices and steer away from raw fruits, vegetables, cold drinks.
Summing it up:
Women's menstrual cycle is not predetermined. Diet and emotions have an effect on the menstrual cycle. Paying attention to their diet, lifestyle and emotions women can take control of their health and achieve a balanced, pain free cycle.
Women's menstrual cycle is not predetermined. Diet and emotions have an effect on the menstrual cycle. Paying attention to their diet, lifestyle and emotions women can take control of their health and achieve a balanced, pain free cycle.
REFERENCES
- Hajosi Ferenc MD (OB GYN - Hungary)
- Varga Eszter MD
- Dr Grace Jones (BHSc.Acu - Australia)
- Healing with Whole Foods - Paul Pitchford
- Clinical Handbook of Internal Medicine - William Maclean
- http://www.embryology.ch/anglais/dbefruchtung/weg02.html
