Hi there, I'm Irena, and I know firsthand how challenging menstrual irregularities and PMS can be. Like many of you, I’ve struggled with these issues on my fertility journey, and I want you to know that you’re not alone. I’ve discovered that Traditional Chinese Medicine (TCM) can offer gentle and effective solutions to help manage these concerns, and I’m here to share what I’ve learned with you in simple layman's terms.
Just remember that no matter how daunting your journey or how big the learning curve is, it's better to understand your body and how it works. When you tune into the rhythms of your cycle and support it holistically, you’re taking control of your health and fertility.
Today, we will explore how TCM can guide you toward a more harmonious cycle, reduce PMS symptoms, and restore balance. Together, we’ll make this a manageable and even hopeful natural fertility journey.
Fertility Advice from a Chinese Medicine Perspective: Lifestyle Tips for the Second Part of Your Cycle
We’ve talked about the various stages of the menstrual cycle from fertility advice from a Chinese medicine perspective, covering topics like what your GP might not tell you, addressing irregular periods, and preparing for ovulation.
And now, let's look at post-ovulation and how it can help manage menstrual irregularities.
To help keep things simple, I've created a diagram using Chinese medicine terminology. While it may not be a masterpiece, it does the job of illustrating the process!
As you can see, in the first part of your cycle, we focus strongly on nourishing the blood. In the second part, our goal is to prevent stagnation.
Understanding Stagnation
But what exactly do we mean by stagnation? Quite simply, it’s that feeling of getting heavier and more sluggish during the second part of your cycle. In Chinese medicine, the first part of the cycle is when your body is shedding the endometrium, which is about rest and recuperation.
The second part, however, is about movement and keeping things flowing smoothly. We want to invigorate the blood and have great circulation to prevent PMS. I’ll dive deeper into this in the next section, "Irregular Menstrual Cycles: Choosing the Right Level of Activity," where I’ll explain what, when, and how to incorporate movement effectively into your routine.
Stagnation can be managed by maintaining an active lifestyle, focusing on gentle exercises like yoga or tai chi, and incorporating movement into your daily routine. Eating nourishing foods (see examples below) that support blood flow and avoid those contributing to stagnation is also beneficial.
Remember, the key to a healthy menstrual cycle lies in balance. By nurturing your body and keeping things moving, you can create a more harmonious cycle and enhance your overall well-being.
Managing Irregular Menstrual Cycles with the Right Level of Activity
We’ve all had those moments when we can't be bothered with exercise, but we feel so much better once we do. Managing irregular menstrual cycles can be similar: you might feel lethargic during the second part of your cycle, but some exercise can invigorate you. However, this isn't the time for drastic changes. So, don’t go from being a couch potato to attempting a 5K run overnight!
For example, if you work from home or have an office job, go for some short walks. Start with 10 minutes a day, then gradually increase to 20 minutes, and eventually aim for half an hour. If you're already a jogger, incorporate some regular sprints. For weightlifters, slowly add kettlebell routines.
The key is to match your current fitness level and progress incrementally. Most importantly, you should enjoy and look forward to your exercise sessions, so make sure you do an exercise that you actually like!
The Power of Basic Stretching
While our bodies and menstrual irregularities are different, regular stretching was one of the most beneficial activities during the second part of my cycle. It was so relaxing! Do you already do regular stretching in the morning and evening? If so, just make that a part of your daily routine, and believe me, you will feel the benefit.
Another pro of stretching is that it prevents the build-up of irritation often experienced during this phase. When you think you're in ovulation, make stretching a steady routine. Trust me, you’ll love it!
Handling Stress in the Second Part of the Cycle
Now, onto stress. I've already mentioned stress, but I want to expand on it because stress can cause irregular periods. Stress can be particularly hard to handle in the second part of the cycle due to the hormonal changes you experience. Therefore, relaxing as much as possible is crucial because stress interferes with your progesterone levels.
Luckily, fertility advice from a Chinese medicine perspective offers various ways to manage stress, so let’s look at some effective ways to minimise stress.
Give yourself permission to avoid people who stress you out. Don’t see anyone who has annoyed you in the past unless you absolutely must.
Look at your to-do list and reschedule or cross off non-essential tasks.
Reduce screen time by using phones, computers, tablets, and laptops less. It can be difficult, especially if you work online, but screens and technology are stressors! In his excellent book ‘Digital Minimalism: Choosing a Focused Life in a Noisy World’ Cal Newport says: “Simply put, humans are not wired to be constantly wired,” and he's absolutely right!
Consider stress-reducing lifestyle changes, such as scheduling regular relaxation periods. Treat yourself to a full-body massage, acupuncture, or reflexology sessions. Go on, you deserve it!
Spend time in nature, even if it's for half an hour a day. This is an incredibly effective way to reduce stress.
Go dancing! It doesn’t matter if you have two left feet; just get up and dance! Dancing is a fantastic way to relieve stress.
Keep your pelvis warm, and aim for eight hours of sleep each night.
Nutrition for the Second Part of Your Cycle
The second part of the cycle is when you would benefit from slightly higher blood sugar levels. To be clear, I do not recommend that you start bingeing on sweets and chocolate!
Instead, I want you to adopt a diet that will increase your carbohydrate consumption healthily. Here are some food recommendations:
Root vegetables: Carrots, parsnips, turnips, celeriac, all kinds of potatoes, yams, sweet potatoes, beetroots
One-pot wonders and casseroles: Including the above veggies plus beans, pulses, pumpkins, squashes, rice, millet, and grains
Fruits: Any kind you like
Brassicas: Cauliflower, broccoli, cabbage
Onions and leeks
Seeds: Pumpkin, sesame, flax
Fats: Extra virgin olive oil, coconut oil, organic goose fat
Teas: Fennel, mint, raspberry leaf, rose flower, verbena
Herbs: Safflower (brew a tablespoon in one glass of boiling water once a day), Dong Quai
This is also an excellent time to increase the spices in your food. In the Yin and Yang theory, it is recommended by TCM for fertility advice to eat spicy food. In fact, the spicier the food, the higher the Yang. With that in mind, here are some great spices to add to your daily diet:
Turmeric
Garlic
Ginger
Black, white, and cayenne pepper
Nutmeg
Cinnamon
Clove
Allspice
Chilli (small doses)
Just remember to cook your meals from scratch and avoid processed foods as much as possible. I’ve published recipes tailored to different parts of the cycle, so check out my recipes for the follicular phase, fertile window, and luteal phase to support your fertility journey.
Final Encouragement to Managing Menstrual Irregularities
In summary, what should you focus on during the second part of your cycle to manage menstrual irregularities? Here are the key points:
Prevent any stagnation
Keep yourself warm, especially your pelvis
Stay active and keep moving
Increase relaxation
Minimise stress
Lighten your to-do list
Actively manage and reduce stress
Aim for eight hours of sleep each night
Follow this advice and see the magic happen. Watch how your PMS signs and symptoms consistently decrease from one month to the next. Experience fewer food cravings. I promise you, it works.
When I first came across this information, I implemented it straight away. In a short time, my cycle improved, and I started to feel much happier. There's nothing quite like having balanced hormones!
If you’ve found this useful, please do me a favour and share it with any girl who could benefit from knowing it. Let’s support each other on our fertility journeys and find joy in the balance we create.
Thanks for being here,
Irena x
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