Phase 1: Menstruation (Days 1 – 5)

TCM Energetics in the Menstrual Phase: Yin Begins to build, Blood Moves, Qi Descends

This is the beginning of your cycle – the time when your body is actively shedding the uterine lining. Blood is moving, and your Yin is at its lowest, just beginning to rise again to get ready for the follicular phase. You may feel more inward, sensitive, and tired.

What’s happening hormonally in the Menstrual Phase:

• Estrogen and progesterone levels drop. Progesterone drops because the corpos luteum (which produces progesterone) dissolves when there is no pregnancy. Estrogen drops because if there is no pregnancy, it is no longer needed to maintain the uterine lining. This lowering of hormones is what causes the uterine lining to shed…this is your period.
• The uterus contracts to release its lining. This happens because the lower progesterone signals the endometrial cells to release prostaglandins. Prostaglandins cause the smooth muscle in the uterus to contract. If prostaglandins are high, the uterine contractions can be more intense leading to menstrual cramping.

TCM Goals in the Menstrual Phase:

• Gently move Blood to support a complete shed of the uterine lining
• Replenish Blood and Qi that are being lost with the bleeding
• Support the gradual rise of Yin that will support the follicular phase
• Avoid cold, raw, and energetically draining foods
  

Best Foods to Eat in the Menstrual Phase:

Iron-rich + Blood-building:

• Animal based protein like grass-fed beef, bison, lamb, chicken or beef liver, dark meat poultry
• Eggs, sardines, mussels, salmon, fish eggs
• Beets, spinach, kale, Swiss chard, broccoli, leafy greens, collard greens
• Lentils, black beans, kidney beans, chickpeas
• Blackstrap Molasses
• goji berries, dates, dried apricots, prunes, figs, raisins
• Bone broth (chicken or beef bones)

Vitamin C-rich (to aid iron absorption):

• Oranges, kiwi, strawberries, mango
• Bell peppers, tomatoes, broccoli, papaya

Good Fats:
Good fats are the building blocks of hormones, help reduce inflammation, and support healthy blood flow. In TCM terms, they help to nourish the yin and blood. 

• Avocado, flaxseeds, chia seeds, walnuts, almonds, sardines, tahini (or just sesame seeds)
  

Warm, easy-to-digest meals:

• Chicken bone broth with root veggies
  
• Congee with ginger and red dates
  
• Sweet potato, squash, carrots, beets
  
• Herbal teas: ginger, cinnamon, rose
  

Avoid: Cold smoothies, raw salads, iced drinks, caffeine, and alcohol — especially if you experience cramping, fatigue, dark flow, clots in the blood, or heavy flow.

Phase 2: Follicular Phase (Days 6–13)

TCM Energetics in the Follicular Phase: Yin Builds, Blood Nourishes

After your period ends, your body shifts into rebuilding mode. You can think of spring beginning after the period of winter. The landscape starts to warm up, hydrate, and grow again. 

Estrogen begins to rise, follicles are maturing, and your uterine lining is thickening. This is a time of Yin nourishment and growth. That’s why we call it a time of Yin Dominance. Yin represents moisture, cooling, fluidity, and nourishment. It’s the materials needed to create life. 

Your follicles begin to grow and mature (hence why it’s called the follicular phase), and your uterine lining begins to build back up. 

What’s happening hormonally in the Follicular Phase:

• Estrogen increases steadily: Estrogen is the ultimate growth hormone. It TCM we call it the yin hormone. Estrogen stimulates the uterine lining to thicken. It also supports and thickens healthy cervical mucus, and makes the uterus fertile and receptive to a potential embryo.
  
  
• Follicle-stimulating hormone (FSH) supports egg growth. FSH signals the ovaries to nurture a handful of follicles.
  
  
• Mood and energy start to lift: Because of estrogen’s influence on the brain, serotonin and dopamine activity increase, which improves mood, motivation, and focus.
  

TCM Goals in the Follicular Phase:

• Nourish Kidney Yin and Liver Blood: In TCM, the kidneys are the foundation of reproductive health. They store the “jing” or “essence” and influence egg quality and fertility. The Liver stores and regulates blood. It is referred to as the “woman’s organ” in TCM. The blood nourishes the reproductive organs, and rebuilding the blood after the period is finished makes sure that your body has enough resources to grow a healthy lining and prepare for ovulation.
  
  
• Support healthy follicle development and cervical fluid: Strong and abundant yin and blood are needed for follicle development. Cervical fluid is essential for nourishing and guiding the sperm to the egg. Cervical fluid is considered to be a part of the body’s yin fluids.  
  
  
• Rebuild Blood after menstruation: Menstruation can deplete the body’s blood, especially if your periods tend to be heavy or if you feel very tired, dizzy, or pale afterward. This is called blood deficiency in TCM and can affect our fertility, mood, sleep, energy, and digestion.
  
  
• Keep digestion strong for nutrient absorption: In TCM, the digestion is referred to as the spleen and stomach systems which transform food into energy (Qi) and blood. If your digestion is weak, you won’t be able to fully have the nutrients that are needed for your hormones and follicle growth. Gentle warm cooked meals support the spleen and stomach systems.
  
  

Best Foods to Eat in the Follicular Phase:

Yin and Blood-building foods:

• Organic eggs, organic tofu, tempeh, liver, sardines
  
• Seaweed, black sesame seeds, walnuts, hemp seeds
  
• Pears, watermelon, kiwi, dragonfruit,
  
• Zucchini, beets, mung beans, asparagus, cucumbers, celery, tomotoes
  
• Goji berries, blackberries, cherries
  

Vitamin E-rich (for egg development):

• Sunflower seeds, almonds, hazelnuts
  
• Avocados, sweet potatoes, leafy greens
  
• Cold-pressed oils: olive, sesame, flaxseed
  

Whole grains + protein (to fuel follicle growth):

• Quinoa, millet, oats, amaranth, barley
  
• Lentils, chickpeas, black beans
  
• Wild salmon, free-range chicken, turkey
  

Avoid: 

• Overly spicy foods – can create heat and dry the fluids (yin)
  
• Alcohol – dehydrating, stresses the liver, and disrupts hormone detoxification
  
• Processed snacks – these can harm the spleen Qi leading to poorer nutrient absorption
  
  

Phase 3: Ovulation (Days 14–17)

TCM Energetics at Ovulation time: Yin Peaks, Yang Begins, Qi Rises

Ovulation is your body’s main event – when the mature egg is released from the follicle. In TCM, Yin transforms into Yang – it is the peak of yin turning into yang. Also, Qi needs to move smoothly for a successful release. The body needs warmth (think progesterone) and movement (Qi flow) to push out and release the egg, but still enough fluids to keep the cervical mucus fertility-friendly. 

You may feel more energetic, social, or emotionally uplifted during this time.

What’s happening hormonally at Ovulation:

• A sharp rise in luteinizing hormone (LH) triggers ovulation: In the days leading up to ovulation, your brain’s pituitary gland will release a big spike of LH (luteinizing hormone). This tells the ovary to release a mature egg from its follicle and this usually happens 24 to 36 hours prior to egg release. From a TCM perspective, this requires a burst of yang energy.
  
• Estrogen peaks, followed by a surge in progesterone: Just before ovulation, estrogen reaches its highest level in the cycle. In TCM, the peak estrogen is still yin in nature (estrogen is a yin hormone), but it is at its most active, just about to transform into yang. 
• Progesterone rises: after the egg is released, the corpus luteum (transformed from the empty follicle) releases progesterone (a warming yang hormone).
  
• Fertile cervical mucus increases and becomes like egg-white consistency. This is a good sign of fertility and is driven by high estrogen.
  
  

TCM Goals at Ovulation:

• Support the transformation of Yin to Yang: This is critical for ovulation to occur and must be precise. You want yin to decline at the right time and yang to rise at the right time. If yin declines prematurely, the follicle may release prematurely. If yang rises sluggishly, ovulation may be delayed. Having acupuncture at ovulation time is very powerful to support this transformation.
  
  
• Promote smooth flow of Qi and Blood: Ovulation depends on the smooth flow of Liver Qi. Physical or emotional stagnation can negatively affect ovulation. Chinese medicine treatment (herbs and acupuncture) at this time aims to ensure that Qi flows freely so the follicle can rupture and release the egg.
  
  
• Begin warming the uterus gently by supporting kidney yang (think progesterone)
  
  
• Calm the Mind/Spirit: Emotional stress can disrupt the hypothalmus signaling. In TCM, this is Liver Qi stagnation affecting the heart-kidney axis. A calm mind ensures normal hormone signaling.
  
  

Best Foods to Eat at Ovulation:

B vitamin-rich foods (for energy + egg release):

• Eggs, liver, turkey, chicken
  
• Leafy greens (spinach, kale, arugula)
  
• Whole grains: oats, barley, brown rice
  
• Bananas, avocados, nutritional yeast

Zinc-rich foods (for cell division + hormone production):

• Pumpkin seeds, cashews, sesame seeds
  
• Oysters, crab, turkey, beef
  

Vitamin C (supports the Corpus Luteum + progesterone):

• Kiwi, citrus fruits, strawberries
  
• Bell peppers, broccoli, papaya
  

Lightly warming, Yang-supportive meals:

• Stir-fried veggies with ginger and garlic
  
• Miso soup
  
• Cinnamon-spiced oats or quinoa
  
• Herbal teas: raspberry leaf, ginger, turmeric
  

Avoid: Excess sugar, alcohol, and cold/raw foods that disrupt ovulation and create stagnation.

Phase 4: Luteal Phase / Potential Implantation (Days 15–28)

TCM Energetics: Yang Builds, Qi Holds, Blood Stabilizes

The luteal phase starts right after ovulation, around day 15 of your cycle, and lasts until the first day of menstruation. After ovulation, progesterone rises to support a potential pregnancy. In TCM terms, Yang builds to warm and “hold” the embryo. You could think of yang as a warming hormone just like progesterone.  If pregnancy doesn’t occur, hormones drop, and menstruation begins again with the shedding of the uterine lining. 

What’s happening hormonally:

• Progesterone rises (and dominates estrogen): After ovulation, the ruptured follicle transforms in the corpus luteum and secretes progesterone (and small amounts of estrogen).
  
  
• Body prepares for potential implantation: Progesterone makes the uterine lining thicker, richer in blood vessels, and glandular – preparing it for implantation and pregnancy. Progesterone also rises the basal body temperature.
  
  
• If no conception occurs, hormone levels fall because the corpus luteum breaks down. This fall in hormone levels triggers menstruation to start.
  
  
• If estrogen is too high relative to progesterone, or progesterone is too low, this is what can cause PMS symptoms like irritability, bloating, breast tenderness, headaches, and sugar cravings. 

In TCM terms, there is a number of things happening in the luteal phase:

• Yin dominance has turned into Yang dominance. Kidney yang is providing warmth to the uterus for implantation. If yang is insufficient in this phase, the uterus won’t be warm enough to sustain implantation. A deficiency of yang can lead to symptoms like feeling cold, fatigue, or a shortened luteal phase (luteal phase defect).
  
  
• The Liver Qi needs to be flowing smoothly in this phase. If there is liver Qi stagnation, there will be PMS symptoms like mood swings, irritability, breast tenderness, headaches, and bloating.

TCM Goals in the Luteal phase:

• Warm and tonify Kidney Yang (warm the uterus) – ensure sufficient warmth to sustain implantation
  
  
• Stabilize Qi and Blood –  ensure adequate nutrient supply to maintain a healthy uterine lining
  
  
• Support implantation (if conception occurred)
  
  
• Move Liver Qi to reduce or prevent PMS symptoms
  
  

Best Foods to Eat in the Luteal Phase:

Warming, cooked meals:

• Stews, soups, congee – gentle warming meals to warm up your digestion and yang energy
  
  
• Roasted root vegetables (carrots, squash, yams, sweet potatoes, pumpkin) – these strengthen the spleen qi (digestion), stabilize mood, and balance blood sugar
  
  
• Ginger, garlic, cinnamon, nutmeg, clove, cardamom, and turmeric – these warming spices improve circulation and digestion, which helps deliver nutrients to the reproductive tissues.
  
  

Magnesium-rich (for PMS, mood, sleep): Magnesium nourishes the liver blood and soothes liver Qi. It also relaxes smooth muscle (including the uterus) and reduces PMS symptoms.

• Pumpkin seeds, almonds, spinach, sunflower seeds, black beans, tofu, dark chocolate (min. 70%), dark leafy greens
  
  

Pineapple (especially the core): Rich in bromelain, which may support implantation by reducing inflammation.

Fiber (to clear excess estrogen): Excess estrogen often correlates with Liver Qi stagnation and sometimes excess dampness. Fiber supports the free flow of Qi, clears excess dampness from the body, and keeps digestion smooth and bowels regular. 

• Flax seeds, chia seeds, pumpkin seeds, almonds
• Eat cruciferous veggies like Brussels sprouts, broccoli, cauliflower, kale, carrots, beets, and zucchini
• Eat legumes like lentils, chickpeas, and black beans
• Eat plenty of fruits (Apples, pears, berries, kiwi, figs)
  
  

Herbal tea support: Red raspberry leaf tea (uterus tonifier), chamomile (calming), ginger tea (warming and circulation), cinnamon tea (warms yang)

Avoid: Raw salads, smoothies, cold drinks, sugar, caffeine, and alcohol — especially if PMS, cramping, breast tenderness, or irritability are common.

Final Thoughts

Your menstrual cycle is not just a sign of fertility — it’s a vital sign of health. Eating in harmony with each phase helps you tune into your body, balance your hormones, and support fertility naturally.

If your cycles are irregular, painful, or missing altogether, it may be a sign of deeper imbalances that Chinese medicine can help with. Through personalized herbal formulas, acupuncture, and tailored lifestyle guidance, I can support every stage of your reproductive journey.

In Support, 

Dr. Maryam