Fertility is greatly influenced by a woman’s menstrual cycle.
Eating and living based on what part of the cycle we are in helps keep us in balance and can increase fertility. A woman’s cycle can vary and doesn’t always look like a typical 28-day cycle. Your cycle changes and can be affected by:
- Stress (our perception)
- Diet (excess/deficiency)
- Our upbringing
- Mindset/emotions
- Exercise
- Inflammation
- Travel
- Friends/family relationships
- Thyroid function
- Metabolism (sugar/PCOS)
- Amount of sunlight vs blue light
- Perceived safety/security
- Use of birth control pill/over the counter prescriptions/fertility meds
- Environmental hormones
- Trauma
Menstrual Cycle Phases
According to Traditional Chinese Medicine, there are FOUR phases in a menstrual cycle.
Phase 1
Phase 1 starts on the first day of bleeding. This is a time to go inward and be introspective with yourself. We want to move, release, and let ourselves cry if needed. Say ‘No’ to things that do not serve you right now. Do less and relax more! This is the perfect time to snuggle up, watch movies, read, draw, or journal. Fertile foods to incorporate during this time in your cycle:
- Cultured vegetables
- High in minerals (seaweed, greens)
- Green juice
- Soups
- Fiber
- Iron
Phase 2
Phase 2 begins once bleeding ends, this is the estrogen phase and also Yin time. You are at your highest potential to create! You are on your ‘A-game’ and ready to conquer the world. This is when you should schedule important meetings or presentations and decisions. Also a great time to get out and socialize with people. You are feeling your best and lots of energy to get things done. Aerobic and high intensity exercise can be beneficial right now with the increase in physical energy. Fertile foods to incorporate during this time in your cycle:
- Eggs (yolk intact)
- Raw dairy (whole fat)
- Good fats (avocado, olives, almonds, macadamia nuts, seeds, coconut)
- Sushi
Phase 3
Phase 3 is a little over halfway through your cycle and comes right after ovulation. This is the progesterone phase, and Yang time. Your body is starting to slow down a little after the high energy of phase 2. This is the best time to start reviewing things in your life and what serves you. It’s also a good time to make decisions because you’re able to focus more clearly on what you want and need. Focus on nourishing your body during this phase. Fertile foods to incorporate during this time in your cycle:
- Foods that warm
- Yellow foods – yams, squash
- Red meat (lamb, beef, bison)
- Salmon
- Bone broth, broths
- Stews
- Slow cooked foods
- Indian curry
- Quinoa, rice, corn
Phase 4
Phase 4 is the premenstrual phase, right before you start bleeding again and is the Qi phase. This is a vulnerable time. Doubt and uncertainty come up which can challenge our confidence. This causes insecurity, irritability, and mood swings. Let yourself have these feelings but have outlets ready to process the emotions. Going on walks, dancing to your favorite music, or creating something with your hands can help. Fertile foods to incorporate during this time in your cycle:
- Red fibrous fruits
- Pomegranate
- Raspberries
- Beets
- Tomatoes, tomato sauce, spaghetti
- Strawberries
- Seeds, trail mix
- Calcium (calms uterine contractions)
- In form of hard cheese or 500mg capsule supplement
Living in accordance with the menstrual cycle allows women to maximize their time and life depending on which phase they are in. If you have any questions on how to further increase fertility and live more in balance with your menstrual cycle, schedule acupuncture with us! When treating fertility patients I usually recommend 1x per week for 3 months before seeing results. That gives the body 3 full cycles to go through and come into balance. This takes time and being patient with oneself is key. I also recommend the book ‘Period Power’ by Maisie Hill which goes even further in detail on how to do this.