In Chinese Medicine the female cycle is divided into four phases, each with its own dietary recommendations: menstruation, follicular phase, ovulation, and luteal phase. By eating foods that support each phase of the cycle, women may help balance their hormones, support their reproductive health, and reduce symptoms like cramping, bloating, and mood swings. Here are some Chinese dietetic foods that are recommended for each phase of the female cycle:
Follicular Phase
The follicular phase is the first part of your cycle after your bleed, and is characterized by the growth of follicles in preparation for ovulation. During this phase, women are advised to eat foods that fortify the blood, strengthen muscles and nourish developing follicles. Foods that are sweet and warming are usually recommended like egg yolks, pumpkin, sweet potato, lentils, chicken soup, oat or rice porridge, vegetable stews and cashew nuts.
Ovulation
Ovulation is the process by which an egg is released from the ovary. During this phase, women are advised to eat hydrating foods that support the Kidney energy. Foods like cucumbers, watermelon, coconut water, and herbal teas like mint or chamomile are encouraged.
Luteal Phase
The luteal phase is the second half of the menstrual cycle where the production of progesterone increases. During this phase, protein and good fats rebuild hormone deficiencies, support the adrenals and improve brain function. Women are also recommended to eat warming, nourishing foods such as lamb, salmon, sardines, fennel, bone broth, black chia seeds, walnuts, dark kidney beans, goji berries and cinnamon.
Menstruation
In the lead up to menstruation the focus is on Liver-moving foods to encourage a smooth and painless flow, detoxing the blood, managing bloating and regulating circulation. These foods include lots of fresh veggies, bitter greens, citrus peel, turmeric, plums, sprouts and broccoli. After the bleed has started then swap to foods that will again nourish and replace the lost blood such as bone broth, dark leafy greens, warm soups, and iron-rich meats like beef and lamb.
"Avoid alcohol and caffeine during menstruation, as they can dehydrate the body and exacerbate menstrual symptoms."
According to Chinese dietetics, by eating for the cycle women can help support their reproductive health and promote hormonal balance. As always, it's important to consult with a registered practitioner of Chinese medicine or dietician before making any major changes to your diet or health routine.
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