Your Menstrual Cycle, a Yin-Yang Story

This post brings together the 7-part series I shared on Instagram about the four phases of the menstrual cycle - here they are together in one place:

The Taiji, the symbol of utmost extreme, contains in its spectacular simplicity the basis for existence, the universe, and the formula for health.

Yin and yang developed from observing the cycles of nature. Black symbolises yin: cold, rest, containment, darkness. White symbolises yang: heat, movement, eruption, light. They are completely different, yet they emerge from each other, exist within each other, and cannot exist without each other.

A healthy body depends on the balance of all its systems. Balance is not a straight line -  it is a path of small ups and downs, none too steep. Extremes, even good ones, become harmful when pushed too far.

This applies to everything: the seasons, the time of day, what you eat, how you move, how you rest. And yes, your menstrual cycle too.

Your menstrual cycle is not just about reproduction. Your whole body participates in it, and your whole body is influenced by it.

Even if pregnancy is not your goal, a healthy cycle matters. It affects your energy, your mood, your digestion, your sleep, and how much pain you feel throughout the month.

Both Chinese medicine and Western medicine recognise 4 phases in the cycle. They describe them differently, but they are looking at the same thing.

One important thing to understand first: the phases are connected. What happens in one phase influences the next. This means that changes you make today may only show their effect in the following phase, or even the next cycle. If you have been struggling with PMS, the real work often happens in the phases that come before it. 

And as the Taiji shows us, everything is relative - each woman, and each cycle, is different.

Let's go through each phase, what is happening in your body, and a simple way to support yourself during it.

Lifestyle changes are an important first step, but they are not always enough. For some women, acupuncture and herbal medicine can offer additional support alongside these changes.

If you would like to check whether this applies to you, you are welcome to book a free 20 minutes introductory call here.

Phase 1. Menstruation. Blood is moving.

Think of a waterfall. Not forced, not held back. Just free, downward, unstoppable. This is what your body is aiming to do.

In Western medicine, this is the sharp fall of estrogen and progesterone that triggers the shedding of the uterine lining.

In Chinese medicine, this is the movement of Qi (chi) and Blood downward and outward. A big Yang energy transforming into Yin. It's an orchestra of many systems, and the Liver plays a big role here. In Chinese medicine (not the same liver that shows up in a blood test) one of its functions is ensuring the smooth flow of Qi throughout the body. And Qi moves the blood. Think of the Liver as a general, proud, powerful, and not someone you want to force. The waterfall happens when we give the general the space he needs, without resistance.

This is one of the most active phases of your cycle, even if it asks you to slow down.

How to support yourself in Phase 1:

Your role in this phase is to be a light breeze, not a storm. Small, gentle waves rather than a tsunami. The general and the waterfall do not need your force, they need your cooperation.

Support the flow. Avoid intense exercise. Gentle movement helps the Liver Qi move freely and on its own terms. Walking or stretching is enough.

Avoid unnecessary stress. Stress contracts the Qi and may block the free flow your body needs right now.

Warm your body: cover your extremities, eat warm food and drinks. Warmth creates movement, and cold and raw food slows the movement of blood and can increase cramping. 

Rest as much as you can. Your body is doing significant work, and for some women this phase brings real physical fatigue and pain. Both are your body's way of asking for warmth, rest, and care.

Phase 2. Post-menstrual. Blood and Yin are rebuilding 

In Western medicine, this is the mid-follicular phase. FSH has been stimulating the growth of new follicles and one dominant follicle is now maturing and will release an egg at ovulation. Estrogen starts climbing. Energy returns.

In Chinese medicine, blood and Yin have been emptied by menstruation and now begin to gradually fill again. Like soil after the rain. Beneath the surface, seeds  are preparing to bloom. Unless there is a deficiency, these are often the best days of the month.

How to support yourself in Phase 2:

Nourish. This is the time to eat well and eat enough. Heavier, richer food is welcome here. Beans, fats from plants, roots, grains, and meat, warm cooked meals. Your body is rebuilding and it needs the material to do so.

Keep yourself warm. Cover your extremities and eat warm cooked meals. Warmth supports the rebuilding process.

Prioritise your night sleep. It supports the rebuilding process more than anything else in this phase.

Return to activity gradually. Energy is coming back but there is no need to rush it.

This is a good time for new projects, ideas, initiatives, social connection, and creativity.

The seeds are growing, follow that energy.

Phase 3. Ovulation. Yin peaks and Yang begins

In Western medicine, LH surges and a mature egg is released. Estrogen is at its highest. You may notice thick discharge, a slight rise in body temperature, and more energy than at any other point in the month.

In Chinese medicine, blood is full. Yin has reached its peak. And within that fullness, the seed of Yang begins to stir. Think of a seed that has been quietly growing and is now ready to break through the surface.

This is the peak of fluids in the cycle. For many women these are the most alive days of the month. Ovulation itself is a naturally thick and fluid-rich stage, and for some women that fullness can feel heavy, bloated, or even painful.

Some women even notice the beginning of PMS-like symptoms here. In Chinese medicine this is called dampness, and it often points to the Spleen needing support. The Spleen here is not the organ your doctor checks, it is more like a system responsible for transforming and transporting fluids in the body. When it struggles, fluids stop moving, gather in one place, and become turbid and muddy, like a swamp. That heaviness you feel can be exactly that.

How to support yourself in Phase 3:

Move. This is a good time for more intense activity if you enjoy it. Movement helps the Yang grow.

Connect. Socially, creatively, intimately.

Eat lighter than in Phase 2. Less heavy building food, more vegetables and lighter grains. The body usually needs less building now and more movement.

Pay attention. Your body is communicating clearly during ovulation. Charting your cycle helps you understand your own patterns.

Yin becoming Yang. Fullness becoming movement. 

Phase 4. Pre-menstrual. Yang rises. Liver Qi moves in preparation.

In Western medicine, progesterone dominates. You may feel fluid retention, breast tenderness, mood changes, or fatigue. If the egg was not fertilised, hormones begin to fall. For many women this phase brings PMS, which can significantly affect daily functioning. For others the symptoms are much more intense - this is called PMDD, premenstrual dysphoric disorder, and it can be debilitating. If you suspect this is the case, lifestyle changes alone may not be enough - please seek professional support.

In Chinese medicine, Yang Qi rises and Liver Qi moves strongly in preparation for the phase of bleeding. Remember the Liver in Chinese medicine, not the organ your doctor checks, but a general with a big ego. The one you shouldn't force. When given space, it creates the momentum needed for Phase 1 to begin cleanly.

This is a phase of big energy, not bad energy. But when that energy is stuck, it gathers. And when it gathers instead of flowing, instead of a gentle wave it becomes a tsunami, too big, destroying instead of creating the flowing transformation of the Taiji.

How to support yourself in Phase 4:

Almost never the only one, but Liver Qi stagnation is one common pattern here - help it move by:

Eat lighter. Less dairy, less sugar, less heavy food.

Move. Walking, stretching, yoga, pilates 

Try adding calming actions. Breathing (inhale 4, pause 1, exhale 8), gentle joint rotation, the butterfly yoga position, or rubbing your ears gently to stimulate the vagus nerve.

Be kind to yourself. The hormonal influence is not you.

The bleeding often brings release. And Phase 1 begins again. 

The Taiji reminds us that everything is relative, what feels like extreme movement for one woman may be a light wave for another. Each phase may also feel completely different from one cycle to the next. Every woman experiences her cycle in her own way.

Questions or experiences to share? Write in the comments or reach out privately. 

Free 20-minute intro call

This information is for educational purposes only and is not a substitute for individual medical advice. If you are experiencing persistent symptoms, please consult a qualified healthcare professional before trying any new approach.