3 Acupuncturist Approved Ways to Support Your Menstrual Health

1. Eat at regular meal times on a daily basis.

What, when, and how we eat is essential for producing quality Qi and Blood in Traditional Chinese Medicine (TCM). 

Meals of varied fresh and delicious foods eaten in an unhurried and regular routine will benefit the digestive system and ensure its capacity to transform nutrients into the numerous molecules required for the body’s biochemical processes.

• Practice adding just one more (fruit, vegetable, nut, seed, fresh herb, or beans) to your plate each meal.

• Present your snacks and meals in a beautiful way, even if you’re dining solo. We eat with our eyes first, which is a way of kickstarting digestion. This practice also invites us to love ourselves well.

• Take five deep belly breaths before eating. This signals to the mind and body that you’re safe and encourages your body to enter a parasympathetic (rest & digest) state.

• Chew slowly, savoring each mouthful. When we eat too fast, the stomach doesn’t have enough time to tell the brain that it’s had enough — so we continue eating. It takes an average of 20 minutes for the brain to recognize that it no longer needs food.

2. Embrace movement.

Find ways that make movement enjoyable for you. Exercise done in moderation, not to exhaustion, benefits our reproductive health and fertility. 

Regular physical activity supports the body to control blood sugar levels, keep androgens at appropriate levels, reduce inflammation, and alleviate stress.

Scheduling 30 minutes of moderate daily activity is a great way to begin, keeping in mind that variety is key.

• Do a combination of low-impact exercises like Pilates, yoga, or qi gong alongside strength training, aerobics, and stretching.

• Start slowly and gradually build up so as not to stress your body or place too much pressure on yourself. 

3. Get a good night’s sleep.

The quality and quantity of our sleep patterns influences sex hormones, ovulation, mood, stress levels, and overall energy.

From a TCM point of view, sufficient and sound sleep allows the body to produce and maintain reserves of Qi and Blood supporting reproductive functions.

• Find a relaxing activity before sleep — unwind with a cup of herbal tea a few hours before bed, have a warm bath, practice meditation, or read a book.

• Create a supportive sleep environment — dim lighting, fresh sheets, minimal electronics, and scents or sounds that invite ease.

• Finish dinner 3 hours before bed, allowing the body to digest food, stay asleep, and reduce discomfort.