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 Cycle living is something that I have recently become more passionate about. After getting off birth control after 10 years of being on it I realized I didn’t know much about my cycle. All I really knew is that women ovulate and have a period, I had never even heard of the other two phases, and I wasn’t even sure what my hormones did for my cycle and when they changed levels. At first, it all seemed so overwhelming, but after really breaking it down into each phase I realized how much power I had if I just payed attention to what my body was trying to tell me. I not only felt different, but also thought different during each week of the month, and instead of thinking and feeling powerless to all of this happening to me, I realized that it actually gave me an even greater control of my life.
By realizing and recognizing which phase I was in during the week I could work out, eat, and plan my social life to better fit me and how I was feeling, which in turn has led to less burn outs and break downs. I am not saying that doesn’t still happen occasionally, but it is no where near the amount I was getting before. Life will still happen in ways you can’t control, but understanding and taking the reins on the parts that you can control has been eye opening to say the least! I have done a blog post in the past specifically around the Traditional Chinese Medicine ideas of food and the menstural cycle, so you can turn food into medicine, and since then I have gotten more and more questions in my practice about the phases in the cycle and thought this was a great way to break it down even more. There is some overlap in the food section to the previous blog, but I have added more information from a western standpoint of food as well. ***Side note: this is assuming that you have a fairly normal cycle with little to know major complaints. Additional food, herbs, and of course acupuncture can be added to this to help with cramps, late, early, or irregular menses. As well as bloating, acne, back pain and muscle pain/weakness, all of which can be related to certain phases of your cycle! PHASE ONE: MENSTRUAL Hormones all decline to their lowest levels. This opens up the greatest communication through the month for your left and right sides of your brain, meaning it’s a great time for your analytical (left) side and your feeling (right) side to think and feel and then create a game plan for how to proceed. It is a great time in the month to journal and reflect. Exercise: Your energy is at it’s lowest at the start of your period, so exercise may not be on the top of your list at the start of this phase, listen to your body and let it rest. As the week goes on you can move into lighter more yin exercise, such as walking or yoga. Food: Nutrients are important during this phase so focus on proteins, healthy fats, as well as veggies and fruits to keep your blood sugar steady. Seafood and kelp can help give you more iron and zinc which is lost during your cycle. From a TCM stand point: Add: Comfort foods such as stews, casseroles, whole grains, root veggies Avoid: Dairy, Alcohol, Spicy foods as much as you can PHASE TWO: FOLLICULAR All hormones are low and slowly are starting to increase. This increase in hormones brings the mind to a point where is is more creative and open to new things. It is a great time to start a new project and set your intentions for the month ahead. This is a great time to say YES to invites after what can be a little hibernation time during your menses. Go to an outside event or concert, anything where you can be active and on your feet! Exercise: As far as exercise goes, its a great time to try some new classes, or take a different hike. You can move more out of the yin style exercise into something a little more stimulating. Food: For foods eat things that make you feel light and energized. In TCM we are looking for foods that build Yin and Blood, during this phase the endometrium is being built. The foods listed below are nourishing food for both Yin and Blood Add: Protein Rich Foods- beans, fish, eggs, meats, cooked leafy greens, shellfish, beets, sweet rice, apricots, cherries, grapes Avoid: Sugar, Excess salt and processed food, as well as dairy, alcohol, and spicy foods PHASE THREE: OVULATION All of your hormone are increasing. FSH rises followed by the rise of LH (luteinizing hormone) which stimulates the follicle to release an egg. Estrogen increases and further thickens the uterine lining. While Testosterone spikes which increases desire. Your verbal and social parts of your brain are heightened, which makes this a great time to speak your mind, your energy is magnetic during this phase. Go to dinner with friends, head out to parties, just get out and be social! Exercise: Your energy is at a high during this phase, so you have more then enough energy to burn! High impact or yang exercise is great during this phase of your cycle. Food: Raw veggies and fruit are great during this part of your cycle, because they are easy to metabolize and helps to get rid of excess estrogen that likes to hang around. From a TCM prospective this is when we switch from Yin into Yang so the focus for your foods during this time is to support that. Add: Lighter foods- fish, quinoa, salads, cooked beets, whole grains, chicken, ginger, cinnamon, onions PHASE FOUR: LUTEAL Estrogen, progesterone, and testosterone are all at their peaks, and fall right before cleaning begins. Your brain is wired for task oriented projects. This is the time of the month where I love lists and crossing things off them. Organization comes much easier during this phase. PMS can occur during this phase and is usually cause from too much estrogen in comparison to progesterone. This phase is between 10-14 days and there is two separate halves during this phase. The first half your still have energy is a good time to be around people and the second half is all about taking care of yourself. It’s ok to say no and set boundaries during the second half of this phase, because without them you may end up more irritated and down. Give yourself permission to really pay attention to your inner voice, it gives you insights into what you really need! Exercise: In the first half of this phase you will still have excess entry that works great with strength training or more intense yoga or reformer pilates. But as you move into the second half of this phase start to scale back and move into the more yin activities again. Food: Focus on foods rich in B vitamins to curve you sugar cravings. Dark leafy greens boost your calcium and magnesium and can also help with fluid retention. And roasted root veggies are great to help get rid of more of that extra estrogen. In TCM the food recommendations are also split into two parts. For the first half you are focused on supporting Yang since all of your hormones are at their peak. Add: Warming foods, increase proteins, cooked veggies, brown rice, eggplant, beans, seaweed, spicy food, cauliflower, Brussel sprouts Avoid- cold raw food and dairy And for the second half it is all about building the Qi that is needed to move the blood during your menses. Without enough Qi there may be spotting, or your cycle may start late. Add: Oats, rice, potatoes, squash, sweet potatoes, cherries, figs, grapes, beans, beef, chicken Avoid: milk, cheese, raw foods, coffee, excess sugar
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  Moxa other wise known as moxibustion is a Traditional Chinese Medical technique that I ofter combine with my acupuncture treatments, especially during winter and in-between seasons when its easy to get sick. Moxa is formed from a dried herb called mugwort. The smell is generally a distinct one especially in Colorado, because it often resembles marijuana. In my practice because of poor ventilation I use a smokeless stick that smells more like incense! TYPES OF MOXIBUSTION Typically in my office I use a moxa stick (that generally I describe as a cigar due to how it looks) after needles are inserted, the stick is lit with a flame and then I move the stick around the skin and needles about an inch off. This type of mona is called indirect moxa because the heat never touches the skin. Even though the stick never touches the skin the heat that is produced is very unique and deeply penetrating. There are many other types of moxibustion, such as stick on moxa, needle moxa, and direct moxa (which is not typically done in the United States). No matter the form they are all still mugwort they may just be different qualities of it. For example the needle top moxa generally requires a higher grade of mugwort because it is loose and not tightly packed like sticks on and stick moxa. WHAT IS IT USED FOR? Some common acupuncture points I use moxa on are St36: to boost immunity and I often combine St36 with Sp6 to boost energy as well. KD1 is at the bottom of the foot and I generally use moxa in this location instead of needles because it can be sensitive, it is a deeply grounding and rejuvenating point! Moxa can also be really effective for: -Cold pain: this is pain that feels better with the application of heat: examples of this are arthritis or an injury -Digestive Issues: especially diarrhea, and cramps -Gynecological issues: cramps, painful, late, or irregular menses -Obstetrical conditions such as late or breech baby in last term pregnancy -Immunity boost: protections against cold and flus -Energy boost WHAT WILL I FEEL? When using moxa we are looking for the patient to feel warmth, not so hot it feels like a burn, but defiantly a noticeable warmth. Redness around the site is also very common and expected. Moxa, specially stick moxa should be a very pleasant sensation of warmth as it penetrates deep into the body! IS MOXA RIGHT FOR ME? Although moxa is very non invasive there are people and conditions it is not right for. If people or conditions are presenting with excess heat, moxa should be avoided as to not aggravate the condition! What I love about moxibustion is that it can easily be done at home to help continue our treatments! All you need is a lighter and a window, and of course the moxa! I am able to train my patients the correct way to use the stick and the areas to focus on which make the results they see from acupuncture even stronger!   In Traditional Chinese Medicine women’s menstrual cycles fall into 4 distinct phases, Blood, Yin, Yang, and Qi. By understanding the basis of each phase you can hen learn how you can support your cycle in each phase using food! I believe that food can be used as an incredible tool so you can support your body and your cycle in between treatments. You get to be your own doctor and healer! Phase I: The Blood Phase- Menses This phase starts on the first day of true bleeding. If you have spotting a few days before your period, in TCM those days are still part of your previous cycle. Focus: The key to this phase is MOVEMENT specifically the moving Qi and blood. All of the old blood and tissue is pushed out of the body during the Blood Phase. If you have cramps or clots in the menstrual blood it is likely because there is not enough movement during this phase. You can increase the movement of the Blood Phase by adding foods that are also moving. Below you will find foods to increase during phase one and foods to avoid. Add: Comfort foods such as stews, casseroles, whole grains, root veggies Avoid: Dairy, Alcohol, Spicy foods as much as you can Phase II: The Yin Phase- The Follicular Phase Yin in TCM represents substances that have shape and form. Things that are considered Yin are dense and/or gooey. Endometrium is Yin and during this phase the lining is being built. This phase leads up to ovulation. Focus: The key to this phase is BUILDING both Yin and Blood The fods listed below are nourishing food for both Yin and Blood Add: Protein Rich Foods- beans, fish, eggs, meats, cooked leafy greens, shellfish, beets, sweet rice, apricots, cherries, grapes Avoid: Sugar, Excess salt and processed food, as well as dairy, alcohol, and spicy foods OVULATION: Day 14ish- The release of the egg shows Yin turning into Yang Focus: Support the Switch from yin dominance to yang dominance Add: Lighter foods- fish, quinoa, salads, cooked beets, whole grains, chicken, ginger, cinnamon, onions Phase III: The Yang Phase- The Luteal Phase This phase is like the dawn coming after the night. Yang represents “movement” it has no shape like Yin, but it gives power and movement to the things that do have shape. An example of this is wind. Wind has no shape in itself but it can make objects move. This Yang energy is what pushes the egg released during ovulation down the fallopian tubes. Progesterone is considered a Yang hormone because of its warming and drying effect- this also accounts for the rise in basal body temperature during this phase. Focus: The key of this phase is WARMING to support Yang at its Peak Add: Warming foods, increase proteins, cooked veggies, brown rice, eggplant, beans, seaweed, spicy food, cauliflower, Brussel sprouts Avoid- cold raw food and dairy Phase IV: The Qi Phase For the purpose of this blog post I am going to assume that you did conceive in the last phase and you are not pregnant, this phase would be treated different because the fullness of Phase Four would not be reached. A good way to think of this phase is to think of the Yang Cycle from about sunrise to 12pm and then the Qi phase from 12pm to sunset, where the sun starts its long descent down. Focus: The focus of this phase is to build the Qi needed to move the blood in the next phase (Phase I). If there is a problem in Phase 4 such as spotting before your period, it is because the body is trying to start the menses cycle and move into Phase I- but it lacks the Qi necessary to start, adding tonifying Qi foods during this phase can help with Phase 4 issues. Add: Oats, rice, potatoes, squash, sweet potatoes, cherries, figs, grapes, beans, beef, chicken Avoid: milk, cheese, raw foods, coffee, excess sugar It is important to note that every person presents different and you may need to alter the food in each Phase to better fit how you present and where your symptoms arrive during your cycle. Food recommendations can all be discussed further for you specifically during your acupuncture appointment!  Endometriosis is a disease that has been brought up to me more and more lately, whether the presence is becoming more common, or more women are just receiving the correct diagnosis of it, I have had so many more questions of “what can I do to feel better again?” Endometriosis is defined lesions or endometrial tissue that has formed outside the uterus. An estimated 176 million women of reproductive age are affected worldwide.
Where it gets complicated is that every woman can experience different symptoms and some may not have any symptoms at all. And the severity of the symptoms does not always correlate to the severity of the endometriosis. Typical symptoms that can be seen with endometriosis range from infertility, pelvic pain, heavy menstrual bleeding, chronic fatigue, and dysmenorrhea. Why is the diagnosis so difficult? Because many other diseases can present with the same or similar symptoms. A laparoscopy is seen as one of the best objective and conclusive ways to diagnosis it. The underlying cause of endometriosis is unknown, but it is though to likely be multifactorial. Some of the possible causes are genetics, epigenetic, or environmental exposures. There are many ways to treat endometriosis and can range from surgery to the use of oral contraceptives and hormones. Chinese medicine can be used with traditional western treatments or on its own depending on the stage of endometriosis. But, the combination of both Eastern and Western medicine is a very effective way of both treating endometriosis symptoms and relieving some of the negative side effects of western treatments. Speaking just as an acupuncturist, I can only speak for the Chinese medical side, but the goal of the treatments for endometriosis is to help your body learn how to regulate itself and find a hormonal balance. The length of time required for acupuncture treatments will differ depending on each individual women’s response, but typical treatments consists of weekly acupuncture for 4-6 months or until a regular cycle is regained. The aim of the treatments is to resolve the issue at its root, and to understand why the imbalance occurred in the first place. Some of the known benefits of acupuncture Diet is another extremely powerful and important tool in treating endometriosis. In a treatment for acupuncture I will go through specific dietary recommendations for each person specifically, but in general the goal is to create a diet that reduces inflammation. Cutting out or just back on refined foods, sugars, alcohol, and red meat is a great place to start. When talking about this endometriosis another important topic to cover is estrogen dominance. The symptoms of estrogen dominance are similar to those of endometriosis and include: great swelling and tenderness, anxiety and mood swings, fuzzy thinking, irritability, fatigue, slow metabolism, water retention and weight gain, loss of libido, insomnia, thickening of endometrial lining, increased risk of fibroids and ovarian cysts. Often estrogen dominance is present in women with endometriosis as well as women after menopause. Estrogen dominance can occur when progesterone declines like before menopause, and estrogen levels remain the same or increase. So relatively estrogen is higher relatively than progesterone. From a Chinese medicine point of view these symptoms can be related to Qi/and or Blood Stagnation, Yang deficiency, or damp. A good way to look at this is the weak yang (often Kidney Yang) relates to low progesterone and thus estrogen dominance, which correlates to the stagnation of yin (blood or damp). So Yin and Yang correlate with each other, when one is too high the other becomes too low. A real life example to understand the Yin/Yang relationship is when you are boiling water, when the heat (yang increase) is too high the water doesn’t just heat up it evaporates (yin decrease). In Traditional Chinese Medicine, the Kidney, Spleen, and Liver play major roles in hormone balance and all can be seen in the symptoms of estrogen dominance. The Kidney symptoms are water retention, low libido, and insomnia. The Spleen symptoms correlate with swelling, slow metabolism, weight gain, fatigue, and fuzzy thinking. And the Liver is present in the mood swings, anxiety, and irritability. So acupunctures focus would be to strengthen the Kidney Yang and the Spleen Qi, and then calm the Liver, as well as move the stagnations causing the pain and fibroids/ovarian cysts. But, again the diet can be a major help in treating these symptoms and should be utilized in conjunction with acupuncture. To start lets focus on the liver, it is the best way to defend against estrogen dominance because it holds the job of eliminating excess estrogen. So what hurts the Liver? Go figure alcohol and fatty foods. Minimizing alcohol and fatty foods and increasing your intake of bitter greens can be very beneficial. Artichokes, beets and apples also support the Liver. Drinking water with lemon juice first thing in the morning can also calm the Liver. Eating plenty of vegetables (especially cruciferous veggies such as broccoli, cabbage, cauliflower, kale, and Brussels sprouts- al which improve estrogen metabolism), protein and healthy fats are important in a hormone balancing diet, but fiber is also crucial so the excess estrogen can be excreted through your bowels. As far as supplements go Vitamin B6 and magnesium are essential in the metabolism of estrogen |
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