Eating In Sync with Your Cycle
As women we are in a continuous cycle of hormonal shifts. These shifts can go mostly unnoticed or can totally disrupt daily life with severe symptoms. There are many ways to try to minimize these issues. Lifestyle choices are the best place to start. Getting enough sleep, regularly exercising, managing stress, and eating a healthy diet are all very important. What you eat and when you eat it can also be big part of the puzzle.
Our Menstrual Cycle can be broken down into 2, two week phases: The first two weeks or the Follicular phase, is when menstruation/blood loss occurs which can cause symptoms like fatigue, dizziness, pale complexion or blurry vision. The second two weeks or the Luteal Phase, is when the body is starting to build that lining back up or stagnate blood in the uterus. So this is the time when stagnation can show in symptoms like breast tenderness, cramps, irritability and bloating to name a few.
Follicular Phase- a Time to Build
Follicular Phase: Day 1-14 or the first day of menstruation until ovulation. Because of the blood loss, it is important to eat foods that are heavier and more building. Here are some examples:
small portions of high quality, organic red meat
sea weeds, sesame seeds, molasses
Root vegetables
Complex carbohydrates such buckwheat, whole grains and legumes
During menstruation, it is especially important to eat cooked, warm foods and avoid foods that are cold and uncooked or sour (citrus) in nature. They create stagnation and cause pain. Also, wear warm clothing in cold weather, and be sure to cover the abdomen and low back. Avoid cold situations and activities such as swimming in cold water or snow skiing.
Luteal Phase- A Time for Movement
Luteal Phase: Ovulation/Day 15 through 28. This is the most important time in the cycle to move and circulate in order help the body prep for the shedding of the uterine lining. Here are some tips:
Continue eating cooked, warm foods and lighter, easier to digest meals
Eat mildly spicy foods such as pepper, cumin, curry, cinnamon, ginger and basil
Avoid caffeine, alcohol, dairy, meat products and processed sugar
Add more movement to your days to help with circulation
These are general recommendations. If there are specific issues to address, there are likely more detailed dietary guidelines to follow. Your acupuncturist can help determine this.
Traditional Chinese Medicine seeks to restore balance within the body, mind and environment. For nearly 15 years, Garden Acupuncture has been dedicated to serving our local community through acupuncture, herbs, nutrition and lifestyle support. We specialize in fertility and women’s health but are here to help with any health concern. If you would like more information please visit our website here.