Releasing the Maiden and Entering Perimenopause

Perimenopause is defined as the transitional years between reproduction and menopause, where periods occur, but ovarian function declines and estrogen levels begin to drop. Many women begin experiencing this change in their 30s or 40s, starting about 8-10 years before menopause.

Menopause is defined as beginning after one year without menstruation. While menopause is synonymous with its infamous symptoms of hot flashes, irregular periods, mood swings, hair loss, weight gain, vaginal dryness, and decreased libido, these symptoms actually point to a deeper issue and can be alleviated with various lifestyle changes. TCM teaches that the body’s hormonal cycle is closely linked to the energy of the Liver and Kidneys. The Liver is responsible for smooth menstruation, and the Kidneys store Jing, or vital essence, which naturally depletes with age. To treat perimenopause, TCM aims to tonify the Kidneys and regulate the Liver.

Acupuncture, herbs, proper nutrition, yin protective movement, stress reduction, and focus on quality sleep are all the best tools to utilize to make sure your transition to menopause is as smooth and pleasant as possible.

Acupuncture for Perimenopause

Acupuncture can help the following symptoms:

Hot flashes- Hot flashes occur when cooling, yin energy declines, leaving an excess of hot yang energy. Acupuncture can cool rising yang by promoting blood vessel dilation, regulating your temperature.

Mood changes- Common mood changes include irritability, anxiety, depression, and rage, all caused by fluctuating hormones. Estrogen affects the production of dopamine and serotonin, the happiness hormones, and the drop in estrogen during perimenopause lowers these neurotransmitter levels. The most effective treatment for mood disturbances is balancing the liver.

Memory, mental focus, and brain fog- Estrogen promotes neuronal growth in the brain, and when it declines, the brain feels the loss. The brain is supported by the Jing of the Kidneys, and each organ system plays a role in supporting brain function. If one of them is out of balance, the brain suffers. Acupuncture can help balance these systems.

Fatigue- Acupuncturists will focus on the digestive system and the Kidneys to treat fatigue. When the digestive system is weak, the body dips into stored Jing in the Kidneys. Jing naturally declines as we age and can not be replenished, so all reserves must be preserved. A healthy digestive system improves energy, prevents premature aging, and regulates sleep disturbances.

Changes in menstruation- Menstruation changes are often the first marker of perimenopause. Skipped periods, lighter or heavier flows, and shorter cycles are all common changes to regular menstruation one may experience. Acupuncture can help make these transitional periods more bearable by increasing blood circulation to the ovaries and uterus, and regulating the hypothalamic-pituitary-ovarian axis, which is the system that governs the menstruation cycle. The Liver system is once again treated, since it regulates and stores blood.

Lifestyle Changes

Make sure to prioritize quality sleep. Learn and train your body clock and try to stick to going to bed and waking up at the same time each day, ensuring consistent quality sleep. Creating a calming wind down routine will help your body and mind relax before bed, allowing you to fall asleep easily. Avoid screens in bed, heavy meals right before bed, and heavy exercise close to bed time. At the end of a long day, prioritize relaxation, inner calm, and peaceful rest.

Nutrition is going to look different for each woman’s specific needs, but make sure to eat a balanced diet of healthy fats, whole foods, and herbs, and avoid foods like processed sugar, alcohol, and caffeine.

Allow breaks while at work, whether it be a short walk to get your blood flowing, a cup of tea, or a chance to eat a nutritious meal. Taking the occasional vacation to completely de-stress from the hustle and bustle of the work day will bring cortisol levels down, allowing for full relaxation. Working long hours consistently will contribute to burn out and exacerbate negative and unpleasant perimenopause symptoms.

Get proper exercise to support blood flow, brian function, and full body balance. Yoga, pilates, walking, and other exercises that strengthen bone density and build muscle are all great options or staying strong, but not depleting jing. Hit exercises, strength training, and any other intense workout should be avoided because these types of exercise drain jing. The focus should be on maintaining strength, not increasing.

Drink enough water. Proper hydration will increase blood flow, support healthy joints, aid brain function, and support proper function of all body systems. Dehydration can cause headaches, body aches, constipation, dry skin and hair, and is just generally draining. Also, drinking alcohol inhibits a good nights sleep, raises cortisol, and taxes the liver and kidneys, affecting all systems that need to be in balance to support your body through perimenopause.

Herbs

The best herbs for Perimenopause are:

● Red Clover- Red Clover is used to support immune function and ease hot flashes.

● Black Cohosh- Also known as Snakeroot, Bugbane, Fairy Candles, or Rattletop, Black Cohosh is native to the United States and is used to support the female reproductive system, treat hot flashes, mood swings, sleep disturbances, and inflammatory response.

● Chaste Tree Berry- This berry is known as a natural fertility enhancer, balancing estrogen levels and supporting reproductive health. Other medicinal uses include relief from menstrual cramps and mood swings, improved sleep quality, hormone balancing, relief from night sweats, and reduced swelling.

● Dong Quai- Also known as the female Ginseng, this plant is used in TCM to treat menstrual cramps and alleviate discomfort from hot flashes and night sweats. Due to its estrogen-like properties, it is helpful for women experiencing estrogen based conditions, like menopause.

● Shatavari- Belonging to the asparagus family, this herb is adaptogenic, helping the body adapt to stress, is anti-inflammatory, relieves anxiety and depression, is an antioxidant, boosts immunity, improves digestive health, regulates the menstrual cycle, increases blood flow to the vaginal area and increases vaginal lubrication, reduces menstrual cramps, increases libido, balances hormones, aids the production of happy hormones, reduces mood swings, and relieves symptoms of irritability, vaginal dryness, hot flashes, and night sweats.

● Wild Yam- Also known as American Yam, this plant is traditionally used to treat mood swings, hot flashes, and insomnia due to its estrogen-like properties.

● Mimosa- With a long history of use in TCM, this tree is used to support healthy stress response, sleep cycle, and emotional well being, making it popular for women experiencing perimenopause and menopause.

● St. John’s Wort- This yellow flowering plant has a long history of health benefits, including supporting emotional well being, antioxidant properties, and promoting feelings of calm during the menopausal transition.

● Ginseng- Ginseng is used to reduce the frequency and severity of hot flashes and night sweats, supports cognitive function and mood, and supports overall quality of health for peri and menopausal women.

While herbs are a beneficial support while going through perimenopause and menopause, always consult a professional before taking, as many herbs have contraindications that should be considered.

Perimenopause is a transitional time that should be seen as an opportunity to proactively observe and treat any imbalances you may be experiencing to encourage a healthy menopause. If you take the time during these transitional years to learn the root of symptoms like hot flashes, night sweats, mood swings, and other common menopause symptoms, you can then treat your body accordingly. Maybe your liver needs extra support, or you need more sleep at night to lower cortisol levels. Any preemptive tweak you can make to your routine can help ease the discomfort of menopause. Menopause does not have to be unpleasant or uncomfortable. The time for your body to be in demand and reproduce is over, it is now time to turn inward, focus on restoration, and prioritize supporting your body through change.

Resources

● https://www.blossomclinic.net/2019/02/22/perimenopause/

● https://www.yasminhodgeacupuncture.co.uk/post/understanding-the-menopause-the-second-spring

●https://www.nccaom.org/wpcontent/uploads/pdf/Managing%20Menopause%20Symptoms%20With%20Traditional%20Chinese%20Medicine.pdf

● https://encircleacupuncture.com/perimenopause-5-ways-acupuncture-can-help/

● https://www.gaiaherbs.com/blogs/seeds-of-knowledge/herbs-for-menopause?srsltid=AfmBOoof7BBBWp_jau4hWeOj2Y1fRqeREYBz4fILc9iFSqlEVUai8wZ2

● https://holistic-corner.com/shop/spices/organic-chaste-tree-berries-85g/?srsltid=AfmBOopUbDBdKk4L6fJ2ezVlj-puvZn2TAiFG1Z9CPWIIU-LK0FTeTKA

● https://vediherbals.com/blogs/blog/deep-dive-into-the-uses-of-shatavari?srsltid=AfmBOooOgReJ2HGkhQgkQJGZGZPWylhAl8QXmeM92Qlmr-3MjaaeUIT_

● https://www.hollandandbarrett.com/the-health-hub/conditions/womens-health/menopause/go-wild/

Neck Pain, TMJ, and the Mighty Hyoid

Your Hyoid Bone: Small But Mighty

The hyoid bone is a small but crucial structure located in your throat, just below and behind your chin. Although it’s often overlooked, this U-shaped bone plays a surprisingly vital role in your body. Pronounced “high-oid” (with emphasis on the first syllable), your hyoid is unique because it doesn’t form a joint with any other bones, unlike all of the other bones in your body. In fact, it stands completely on its own, suspended by muscles, tendons, and ligaments.

So, what does this bone actually do? A lot. Your hyoid serves as a stabilizer for your mandible (jaw bone) and provides a base for the muscles of your tongue and throat, enabling you to speak, swallow, and move food around in your mouth. It also supports your larynx (voice box), thyroid cartilage, and esophagus. In essence, the hyoid is an unsung hero of many everyday functions—without it, speaking and swallowing would be nearly impossible.

The Hyoid’s Unique Structure and Function

What makes the hyoid particularly interesting is its independence. Unlike other bones in your body, it doesn’t directly connect to any other bone. Instead, it relies on a network of 14 pairs of muscles, with tendons and ligaments that connect it to your skull, spine, jaw, sternum, shoulder blades, larynx, and thyroid. This complex muscle network provides support, movement, and stabilization for the throat and neck.

These muscle groups can be broken down into three main categories:

Infra-hyoids: These muscles extend below the hyoid and support the larynx and thyroid.

Supra-hyoids: These muscles extend above the hyoid and form the base of your mouth and jaw, helping to support your tongue for speaking, swallowing, and chewing.

Retro-hyoids: These muscles attach behind the hyoid and extend to the sides and base of your skull, helping to stabilize the jaw.

With so many attachments, it's no wonder that imbalances in this muscle network can occur. If the hyoid becomes misaligned, it can lead to a variety of symptoms, including throat tension, difficulty swallowing, problems with chewing or speaking (such as frequently biting the inside of your cheek or needing to exert more effort to speak), voice changes without illness, neck pain, headaches, TMJ dysfunction, and even teeth clenching and grinding.

How Craniosacral Therapy Can Help

The good news is that craniosacral therapy can help address these misalignments and restore balance to the hyoid and its surrounding muscles. In my practice, I’ve found that most clients dealing with neck pain also have tension in one or more of the hyoid muscle groups. Utilizing specific and targeted craniosacral therapy techniques, we can release this tension and bring your body back into alignment.

If you’re struggling with neck tension—whether it feels like it’s coming from your neck or throat—I encourage you to try craniosacral therapy. Many clients report immediate relief at the end of the session, along with relaxation, stress regulation, and a sense of decompression. After a few sessions, clients typically report lasting relief from hyoid imbalance, leading to increased comfort and ease in the throat, neck, jaw, and skull. Other benefits include improved sinus function, clearer speech, improved resilience, and enhanced mental clarity.

With continued treatment and ongoing maintenance, most clients experience lasting improvements in their overall well-being, increased energy levels, improved balance, and improved integration. At MKE Mindbody Wellness, we can work together to release tension throughout your neck, particularly in the hyoid region, and help you feel more balanced, regulated, and at-ease in your body.

Wishing you continued wellness and health.

Emily Klik, LMT CST

Respecting the Rhythm: Understanding Menstrual Energy for Better Cycles

A woman’s menstrual cycle is a tender, powerful, emotional, uncomfortable, empowering, chaotic, orderly, miracle of a mess that all culminates in the amazing opportunity for the creation of new life. Typically 28 days in length, the 4 phases, menstruation, follicular, ovulation, and luteal, all have different attributes as hormones fluctuate. No two periods are alike, and the phases may look different woman to woman, but the general ebb and flow of energy with the hormonal changes is a shared experience. Lifestyle practices like exercise, diet, extracurriculars, and socialization should be adapted to best support physical, mental, and emotional health throughout the cycle.

Phase 1: Blood Phase- Menstruation (Winter)

During menstruation, the uterus sheds its uterine lining, resulting in the greater movement of blood. Menstruation is considered the first day of the 28 day cycle, and marks the rise of the FHS hormone, or Follicular Stimulating Hormone, responsible for stimulating ovarian follicles to grow in preparation for ovulation.

In TCM, menstruation relates to winter, a time to slow down, rest, and keep warm. Because of the loss of blood and QI during this part of the cycle, it is important not to overdo it with exercise or physical exertion. However, to keep blood flow moving, gentle walks and stretching are encouraged.

This phase of the monthly cycle will naturally lessen your energy, and is a time to turn inward and focus on rest and relaxing practices like taking a bath or napping. Once your estrogen levels begin to rise again, your energy levels will too.

To nourish your body during this phase of blood loss, eat herbs that build blood, like Dang Gui, Goji berries, and Jujube, foods high in omega-3s, antioxidants, and anti-inflammatory foods to reduce symptoms of bloat, warm stews, whole grains, root vegetables, and iron rich foods to nourish the blood.

Phase 2: Yin Phase- Follicular/Postmenstrual (Spring)

The follicular phase runs roughly from days 7-21, and is marked by the rise of estrogen, rebuilding blood and yin, and the regrowth of the uterine lining, follicles, and fluids. The FHS hormone is pushing ovarian follicles into position and prepping them for ovulation. Along with the rise of estrogen comes a rise in energy levels and mental clarity.

During this time of expansion, it is encouraged to ramp up your exercise routine to include more high intensity and endurance workouts, find ways to be creative, meet new people, start projects, and take advantage of heightened productivity. Associated with spring, the follicular phase is all about growth, both physically as the uterine lining grows thicker and cervical mucus increases, an mentally as your energy increases.

Incorporate estrogen building herbs like Rehamanniae, cornelian cherry, and peony root. Foods that are rich in vitamin D and A, and well as zinc and selenium, will help thicken the uterine lining and prepare for ovulation. Also eat leafy greens, fish, eggs, meats, foods high in fat, and shellfish to build Yin.

Phase 3: Yang Phase- Ovulation (Summer)

Lasting just 12-24 hours, ovulation marks the passage of the egg through the fallopian follicles. Yin reaches its peak here, transitioning into yang.

Associated with summer, ovulation is the time in the cycle when you feel your best- you may feel more energetic, motivated, focused, confident, and social. Heavier or more intense exercise is supported by your hormones right now, but it is also important to listen to your body and mind. If you start to feel overwhelmed, it is encouraged to step back and let yourself slow down.

To support this upswing in energy, eat chicken, fish, quinoa, warm salads, Chinese wild yam, ginseng, schisandra, and cinnamon. Stay hydrated to help with bloating.

Phase 4: Luteal- Ovulation/Premenstruation(Autumn)

The time between ovulation and menstruation is called the Luteal phase, where progesterone is secreted, offering the body the greatest support for conception and pregnancy. As the most Yang part of the cycle, body temperature rises as the chance of pregnancy is greater. The body requires immense energy to grow an embryo, making this a very energetic time. However, if pregnancy does not occur, progesterone fades and the menstruation cycle begins. Associated with Autumn, this is a time for reflection on your physical and emotional self.

Feelings of irritation and upset may be more common, and there will be a greater desire to slow down. A decrease in vigorous exercise, increase in stretching, yoga, journaling, self care practices, and practicing breathwork are all positive practices during this part of the cycle.

Incorporate yang-supporting foods like cooked vegetables, stewed meats, steak for a hit of iron, and brown rice, progesterone-supporting herbs and foods like Vitex berry, Astragalus, and Chuanxiong, and foods high in vitamin B. Avoid inflammatory foods high in refined sugars, highly processed, greasy, and fried, as well as alcohol.

Because each woman’s cycle is so different, each woman’s approach to menstrual care will look different. The most important thing is to listen to your body, learn your symptoms, and understand where an imbalance may lie and seek help to ease discomfort and increase the ease of menstrual flow.

Acknowledging changes in energy, adjusting physical activity, eating a balanced diet, allowing rest, and embarking on new projects are all ways to enjoy the benefits of each phase. The knowledge you gain from learning your symptoms can be valuable insight into your hormonal health, can help you plan for pregnancy, can help manage symptoms, or can simply help you make informed decisions about your health.

References

● https://wthn.com/blogs/wthnside- out/womenshealth?srsltid=AfmBOoqcPXPKyw6VSyb5uJfFWfq7BWF5oI15fOatZl0RC3dfzIVu9Paw

● https://www.herbalreality.com/condition/menstrual-health-traditional-chinese-medicine-perspective/?cookie-consent-set=true

● https://thedaohealth.com.au/what-happens-in-your-menstrual-cycle/

● https://www.conceive.org.uk/post/menstrual-blood-according-to-traditional-chinese-medicine

● https://www.sunshinecoastacupunctureclinic.com.au/yin-yang-menstrual-cycle/

● https://www.raleighob.com/phases-of-the-menstrual-cycle/