As a practitioner of Traditional Chinese Medicine (TCM) for ten years, I have learnt 4 non-negotiable practices from both personal and clinical experience that I integrate into my lifestyle during my period to support a healthy and efficient menstrual bleed and optimal hormonal health.

In Traditional Chinese Medicine, the menstrual cycle is understood through the balance and flow of Qi, Blood, Yin, and Yang. These foundational substances influence the body’s organs and meridians, including the Uterus, Bao Mai and Chong Mai. The quality of your menstrual bleed, also known as your monthly report card, can reflect the balance of the foundational substances and internal organs.

The menstrual bleed is an important stage of the cycle that should be honoured, as it is a time when the body loses a significant amount of Qi and Blood, which is taxing on the body.

The principles of the practices to include during the bleed are to slow down and conserve energy through rest, keep warm and avoid practices that can cause cold and stagnation, as well as nourish and build through supporting the Spleen and Kidney organs.

Here are 4 TCM practices that I incorporate each month during my menstrual bleed:

Embrace the season ~

TCM views the menstrual cycles as the cycles of nature which correspond to the four seasons of Winter, Spring, Summer and Autumn.

The season of Winter begins on day one of your bleed and ends on the final day of your bleed. This season is a time to rest and to release. Through winter, energy moves inward and downward as Blood leaves the body. Just like Winter in nature, this season should be listened to for the body by slowing down, keeping warm, and consuming warm and easily digestible foods.

How I integrate this practice:

1. Plan your life with your menstrual cycle rather than weekly.

• Example 1: Tailor exercise from weekly to a monthly plan and encourage the week during the bleed to be able to pull back from high intensity workouts and instead, encourage slow and heavy weights and gentle movement such as reformer pilates and yoga.
• Example 2: Before committing to social plans, consider the timing of my cycle and ensure adequate rest is planned.

2. Allow more sleep during my bleed. In TCM, sleep is a vital time for the body to rebuild, balance and replenish Yin.

3. Batch cook The Dao Health’s Chinese Herbal Chicken soup and freeze into portions to consume during my period to nourish the Qi and Blood I have lost during the bleed.

You can learn more about the seasons of your menstrual cycle with Molly here

Listen to the Delve podcast here for 5 tips to better understand your menstrual cycle.

Keep my feet warm ~

During your bleed, it is important to keep your feet warm as they are connected to your life essence and circulation. The three meridians closely linked to hormonal health are the Kidney, Spleen and Liver meridians, and interestingly, these meridians all begin on the feet.

The most significant is the Kidney meridian, which begins on the base of the foot. The Kidney meridian is associated with Jing, your life essence, which is linked to vitality and reproductive health.

By keeping your feet warm during your period, you are supporting Qi and Blood to move smoothly throughout the body and your Kidney energy.

By not keeping your feet warm during your period, you are at risk of cold entering the body, which slows down the flow of Qi and Blood that can affect digestion, hormonal health and quality of menstruation.

How I integrate this practice:

1. Wear warm socks throughout your period and during the cooler months.

2. Avoid walking on cold floors barefoot.

3. Embrace socks and sandals

No Iced Drinks ~

In Traditional Chinese Medicine, cold is seen as constricting and warmth is seen as moving. During your menstrual bleed, the uterus needs a warm environment to support a smooth flow of blood, which will reduce pain, discomfort and bloating.

How I integrate this practice:

1. Drink room temperature or warm water throughout your cycle or at least, throughout your bleed.

2. Drink ginger tea during your menstrual bleed.

3. Opt for a warm matcha or masala chai during your bleed rather than an iced version. If you are an iced coffee or iced matcha fan, during the rest of your cycle, ask for no ice and add cinnamon to your iced long black or Matcha. Drink at room temperature.

You can learn more about why a smooth flow of blood is important in the menstrual cycle with Molly here

Avoid Cold Plunges ~

Frequent cold plunges are not recommended for women during the cycle, especially not during the menstrual bleed.

Now, why does this affect women and not men, you ask?

Well, the reason for this is that women are blood dominant, and due to losing Qi and Blood regularly (ideally every 28 – 35 days) through menstruation, this leads females to be more vulnerable to the cold than males.

The negative side of cold is that it constricts Qi and Blood flow in TCM, which can directly affect the quality of the menstrual bleed and hormonal health. Also, the uterus needs a warm environment for optimal menstrual and reproductive health, and exposure can lead to invasion of cold.

From a TCM perspective, it is particularly important to avoid Cold plunges if you have Endometriosis, Pregnant, Postpartum and/or are feeling stressed or depleted.

How I integrate this practice:

1. Ocean swimming throughout the year instead of cold plunges, although I avoid swimming in the winter during my bleed.

2. A warm foot bath during your period.

3. As a once-a-year catch-up with a friend, schedule a cold plunge around Ovulation, not during your bleed.

You can learn more about TCM views on cold water immersion here.