Tag: cycles

PMS and it’s extremes

by JMReflex, posted in Acupuncture, Healthy Snacks, Menstrual Cycle, mental health, Nutrition, Pain management, Reflexology, Stress, Supplements, supplements, TCM, Yin and Yang
Woman experiencing severe menstrual cramping.

Approximately 90% of women suffer from Premenstrual Syndrome (PMS) at some point in their lives. During the few days leading up to menstruation can present with all sorts of symptoms such as bloating, irritability, frustration, anger, back ache, acne, abdominal cramping and pain, feeling tearful and emotional, as well as anxious and depressed.

Every cell in our body has a hormone receptor, so PMS can be attributed to over 200 symptoms as fluctuating hormone levels can have an impact everywhere in the body. These may be symptoms you only experience during the build up to your period, or perhaps these are symptoms you already experience, but are exacerbated at this time of your cycle.

In TCM terms, the luteal phase of your cycle e.g. the second half of your cycle between ovulation and your period, is when your body is at its most Yang. It is the part of the cycle where there is the most energy. Your body is gearing up for the possibility of a pregnancy with the surge of progesterone helping to really plump up the uterine lining for an embryo to implant. This surge of hormone and surge of energy can make us feel energised and productive, however as this starts to wane and drop just before our period starts, can suddenly leave us feeling depleted. The smooth flow of Qi is now not so smooth, as the progesterone starts to dip and body temperature starts to drop, our overall hormone levels can quickly leave us feeling grumpy and moody, and present us with physical symptoms too.

Switching between the Yang half of our cycle to the Yin half i.e. our menses, can create Qi stagnation. Getting to know your cycles by charting on a calendar, or Basal Body Temperature (BBT) charting can really help you to understand what is going on inside your body, help you identify symptoms and mood changes, and shed light onto areas that perhaps might need further attention.

For example, some people do not just suffer with “regular” PMS, but can experience more extreme versions such as Premenstrual Dysphoric Disorder (PMDD) and Premenstrual Exacerbation (PME). These extreme versions of PMS can be very difficult to deal with and manage on a monthly basis. “Experiencing PMDD can make it difficult to work, socialise and have healthy relationships. In some cases, it can also lead to suicidal thoughts.”1

Understanding your own personal cycle, the length of your follicular and luteal phases, and looking at your BBT throughout your cycle can open up possibilities to improve symptoms you’re experiencing. You might discover that phases of your cycle are too long/short or your temperature is not high enough or too high for example.

Supporting progesterone can help with PMS. To support progesterone production and your luteal phase, add more nutrient dense calories into your diet at this phase of your cycle. After all, your body is gearing up for a potential pregnancy, and some women find that they are hungrier at this time. Adding more protein, and looking at using adaptogens such as Ashwaganda to help manage stress and change. “Adaptogens are the umbrella term for fungi and plant-derived compounds that help the body adapt to stress.”[2] Magnesium is also said to help, as many of us are depleted in magnesium and it is involved in a myriad of daily bodily functions. Using a topical spray or adding in Epsom Salts to your evening bath are easy ways to get magnesium into your body. Magnesium often becomes low as a result of stress. [3]

Managing stress is also key to supporting your luteal phase. Booking in for regular reflexology or acupuncture can offer you the opportunity to feel relaxed and receive some downtime already scheduled into your diary. With acupuncture in particular, treating throughout the cycle can help you regulate and improve your quality of life. Vitamin B complex supports the body’s ability to handle stress. [3]

Understanding your cycle can help you to prepare and plan for what might be up ahead. Scheduling your diary around your cycle can help you to be more productive when you are feeling at your most energised, and avoid difficult social situations when you’re likely to be feeling fragile. You can also use your cycle to help with meal planning and snacking, and scheduling in more gentle exercise within the luteal phase.

If you would like fertility support in Lancashire and to book in with me please get in touch.

  1. https://www.mind.org.uk/information-support/types-of-mental-health-problems/premenstrual-dysphoric-disorder-pmdd/about-pmdd/
  2. https://www.parsleyhealth.com/blog/what-are-adaptogens/
  3. https://webfmd.com/hpa-axis-dysfunction-treatment/

The Internal Seasons

by JMReflex, posted in Acupuncture, Fertility, Liver, Menstrual Cycle, TCM, Yin and Yang

I’ve had this blog idea on my “to-do” list for ages, but I’ve not been inspired to write it until today. Do you ever have that? Where something is there to be done but you’re just not inspired to do it until one day, ping! the inspiration comes.

This blog is about outlining the menstrual cycle from a TCM (Traditional Chinese Medicine) point of view, and how are cycles are similar to the seasons. By becoming more aware of our internal cycles we can really look after ourselves in understanding when times of rest, nourishment and calm are needed (Winter) and when times of high energy can bring us productivity and rejuvenation (Spring and Summer). And those times of preparation (Autumn). A bringing together of the physical and the mental/emotional.

However I feel that there is more to this blog than I originally thought. This is because it is becoming more and more apparent to me that we are not just similar to the seasons, we ARE the seasons. We don’t just live here on this planet, we ARE part of the fabric of creation itself. There is no coincidence that our cycles move in time with the moon; that the tides are pushed and pulled by the forces of the lunar cycle, that so many animals, sea creatures and insects follow the phases of the moon for their own reproduction. Everything in nature includes us. There is no separation. When we talk about “connecting with nature” I think what we are actually doing is “reconnecting with who we are”. We are nature. We don’t walk in nature, or spend time in nature; we ARE nature. This is why these times make us feel so good, because there is a sense of coming home, of becoming one, of belonging, of lessening the grips of the idea that we are seperate from the world and from each other. I find I have more and more of these moments of inner knowing, connectedness and understanding of life, and this is the first time I have been able to grab it and get it down into words.

When we discuss the theory of TCM we often mention the seasons and the weather when we talk about particular energies and meridians. TCM philosophy really harnesses the idea of connectedness with our environment and with nature. I really appreciate this concept in my own understandings of life and of health and wellbeing. I also like the idea of likening the menstrual cycle to the ebb and flow of the tides; the tides of Yin and Yang. Understanding these tides and the transitional points between the two can offer huge benefits of understanding to support one’s own monthly cycles:

Phase 1 (days 1-5) is about Blood as we menstruate, it is a restful Yin phase focusing on nourishing ourselves and taking care of ourselves. Honour this time and avoid sexual intercourse and strenuous exercise. The external pathogenic factor of Cold can penetrate particularly at this time so take note of this in the activities you pursue. Remember that Blood is flowing downwards so sanitary items such as tampons obstruct this downward movement. Better to use pads or a menstrual cup.

Phase 2 (days 6-13) is focusing on Yin as increased amounts of oestrogen cause the lining of the uterus to thicken. Eating protein and mineral-rich foods in this phase will help to replenish Blood and Yin. This phase is building towards Yang.

Day 14 is when ovulation happens, and some cramping or spotting can occur as the body prepares to move from Yin to Yang. Get to know your cycles and allow your body and mind space to transition.

Phase 3 (days 15-21) is very Yang focussed; the body is building and nourishing the uterus ready for implantation if fertilization occurs, or shedding the lining if it doesn’t. This segment of the cycle is very energetic. Remember to support yourself during this energetic time with nutrient dense foods and adequate hydration.

Phase 4 (days 22-28) focusses on Qi. As oestrogen levels drop, serotonin levels can also drop and this can affect our mood and emotions. PMS can occur, tears, frustration, anger, as well as physical symptoms such as bloating or breast tenderness. All of these symptoms are based on the lack of free flowing Qi and result in Qi stagnation. So this segment of the cycle it is important to eat clean, take gentle exercise and avoid stimulants in order to support the Liver energy to keep Qi gently flowing freely. It might be a time where you might want to reach for those sugary snacks, so try to substitute those with better choices. We can also choose to eat warming foods because Qi needs heat to keep the fluids moving. Avoiding cold foods and drinks, and exposure to cold weather, swimming and sitting on cold surfaces can all help to support this phase of the cycle.

If you are looking for fertility support in Lancashire please get in touch.