Supporting Yin after a Menstrual Cycle

Post Menstrual Care

Yin is considered the physical substance of the body, while Yang refers to the function. While Yin covers all bodily fluids, in relation to menstruation, it specifically refers to blood. Though different for every woman, there is blood loss during menstruation, so in the next phase of a woman’s cycle, the follicular phase, there is a strong focus on tonifying and replenishing the blood. Excessive blood loss, or menorrhagia, during menstruation can cause symptoms like pale complexion, lips, tongue, or nail beds, visual spots, thinness, hair loss, dry hair, dry skin, constipation, poor memory, headaches, fatigue, anemia, amenorrhea, or scanty menses. TCM has many guidelines to follow, from diet to exercise to acupuncture, to best support your body post menstruation, so each period can be healthier than the last.

Diet
The follicular phase is all about hormonal changes thickening the lining of the uterus to prepare for ovulation, so there is a great focus on rebuilding blood and Yin. A nourishing diet can replenish blood by providing the necessary vitamins for healthy red blood cell production. For optimal digestion and absorption, an emphasis on lightly cooked foods vs raw is encouraged, since raw food is harder for the body to process. Also, avoid sugar, processed foods, and alcohol. 

Dark leafy greens like spinach, kale, and collard greens are rich in iron, which is important for red blood cell production

Red meat like beef, liver, and lamb, which are great sources of vitamin B12, which is necessary to produce healthy red blood cells

Bone broth

Eggs are a source of protein and iron.

Black and kidney beans are rich in folate and aid in red blood cell production

Fruits like raspberries, blackberries, pears, persimmons, bananas, apples, kiwis, melon, and tangerines are sources of magnesium, vitamin C, and calcium d-glucarate

Seeds like black and white sesame, sunflower, and pumpkin are sources of methionine and zinc

Nuts like almonds, cashews, peanuts, and brazil nuts are sources of magnesium, zinc, and methionine

Room temperature water or tea- avoid ice water

Bone Broth Recipe:
High nutrition to tonify and support blood health

Ingredients:

3-5 lbs of bones (ideally a mix of cuts from pasture raised farms)
2 yellow onions- peeled and roughly cut
1 bunch celery- bottom removed
3-4 large carrots- cut in half
2-3 garlic cloves- peeled
3-4 shiitake mushrooms- cut
Olive oil
Salt
2 tablespoons apple cider vinegar
Water

Recipe:
1. Preheat oven to 425 F

2. Place bones, onions, celery, carrots, garlic and shiitake mushrooms into a heavy bottomed pan and coat in olive oil and generous amount of salt and toss until all ingredients are covered in olive oil and salt. Roast for about 20 minutes or until bones and vegetables “appear roasted” " and then remove.

3. Place bones and vegetables into a large stock pot and fill about 3/4 full with water and add 2 tablespoons of apple cider vinegar. Bring to boil and then simmer for 8 - 48 hours. For those who need a broth more quickly an instant pot or equivalent can be used. When I use an 8 quart instant pot, I divide the ingredients in half, fill to the "max line" and cook for 1 hour and let the instant pot go through a natural release. The whole process is about 90 minutes per batch.

Both methods produce a high quality bone broth far superior to store bought bone broth. However, we believe it is important to note that the long and slow method results in the highest quality broth.

Exercise and Rest
In the follicular phase, the hormone estrogen is at its peak, so more energetic exercises like running, cycling, dancing, or weight training will help circulate blood throughout the body. While moving your body is important, proper rest is also essential to allow the blood to fully replenish instead of being further depleted by overexertion. Keep listening to your body, and if you feel tired, rest. 

An important aspect of traditional Chinese medicine involves maintaining warmth in the blood. Warm feet warm uterus. Keeping the feet warm in addition to maintaining warmth in the digestive system will support smooth blood flow, enhance blood production, and reduce menstrual pain.

Acupuncture
Acupuncture can help regulate menstruation so that menorrhagia, or excessive bleeding during menstruation, can be avoided. During the follicular phase, acupuncture focuses on improving uterine and ovarian blood flow to the ovary follicles so they can develop, thickening the endometrial lining, and increasing cervical mucus. Acupuncture can also help regulate hormones. Each phase of a woman’s cycle produces hormones in different levels, and producing enough estrogen in the follicular phase will help with ovary follicle and uterine lining development. Improved circulation, removal of stagnation, energy stimulation, increased blood supply, pathogen elimination, strengthened immune system, and yin yang harmony are all things acupuncture can help with that will aid in blood nourishment and production.

Each woman has a different relationship and experience with menstruation, and some struggle without realizing they do not have to. Small changes can have a significant impact on how a woman’s body transitions through their cycle, and with the proper tools, the process can become much more pleasant. Balancing exercise and rest, and most importantly, proper nutrition, will help your body function efficiently, effectively, and can make a sometimes difficult time much easier. Listen to your body, explore acupuncture for support, and adapt to the changes of each cycle so that the next one is better than the last.

Resources

https://www.acupunctureindelray.com/blog/nourishing-the-body-post-period

https://www.thomsonmedical.com/blog/tcm/acupuncture-for-menstruation

https://www.herbalreality.com/condition/menstrual-health-traditional-chinese-medicine-perspective/#:~:text=Tonify%20blood%20after%20the%20period,molasses%2C%20dried%20apricot%20and%20fig.

https://www.ginsengacupuncture.com.au/blood-nourishing-foods/

https://www.doublehappinesshealth.com/dhhblog/2019/5/8/foods-that-build-the-blood

https://www.francesturner.org/wp-content/uploads/2020/11/Blood_nourishing_foods.pdf

https://cherryblossomhealingarts.com/internal-medicine/foods-to-nourish-blood#:~:text=stress%2C%20or%20menorrhagia.-,Symptoms%20of%20Blood%20Deficiency,anemia%2C%20amenorrhea%20or%20scanty%20menses.

https://ellicottacupuncturecentre.com/acupuncture-for-blood-circulation/#:~:text=Does%20Acupuncture%20Increase%20Blood%20Flow,blood%20flow%20to%20those%20areas.

https://wthn.com/blogs/wthnside-out/womenshealth

https://thefertilitypod.com.au/acupuncture-menstrual-cycle-hormones/

https://www.northshoreacupunctureandnaturalmedicine.com/north-shore-acupuncture-blog/bone-broth-recipe

Zou Yue Zi: Supporting the Mother After Childbirth

Proper postpartum care is essential for the mother’s immediate and long term health. Through rest, nutrition, and healthy daily practices, women can recover from the rigors of pregnancy and delivery to best support themselves and their growing family. The following guidelines can be adapted to best reflect the individual mother’s postpartum experience for optimal recovery.

Zou Yue Zi

Zou Yue Zi, or “doing the month”, refers to the first 40 days, or 6-8 weeks, of essential and specific rest after birth where the focus is on the mother’s recovery. This is the practice of slowly acclimating to regular, pre pregnancy and delivery activity, allowing the mother’s body to regain strength through rest and relaxation. Each month postpartum has particular guidelines to follow for optimal recovery.

Month 1:
Aside from caring for the baby’s needs like feeding and changing diapers, the rest of the mother’s time should be spent in bed. Get up only to use the restroom or bathe.
Sleep when baby sleeps, even if that is just for a few minutes
Designate someone else, whether that be a partner, parent, doula, friend, or other type of professional, to manage household tasks like cleaning, cooking, childcare, and various other daily life tasks
Do not go outside and avoid opening windows
Limit the number of people you allow in your home to avoid germs
Do very soft stretches from bed
Pay attention to vaginal bleeding- should only last a few weeks after birth
Keep the body at a comfortable temperature- not too hot or cold
Practice meditation

Month 2:
This is the time to start reincorporating simple household tasks
Start taking short walks outside
Incorporate light exercises like yoga, pilates, or qigong to strengthen lower back and abdominals
Strengthen pelvic floor with kegel exercises
Avoid lifting weights or doing heavy housework

Month 3:
Regular activity should be achievable by now, but recovery is individual

Acupuncture

As early as 7 days after birth, postpartum acupuncture can help rebalance the mother’s body and support recovery. Treatment will vary depending on vaginal vs c-section delivery, as well as on the mother’s particular needs. 

Acupuncture can help with the following postpartum symptoms:

Difficulty lactating
Mastitis (inflammation or an infection of one or both breasts)
Urinary incontinence from vaginal tearing
Fatigue/exhaustion
Pelvic pain, and pain/recovery after a C-section
Constipation and hemorrhoids
Postpartum depression and anxiety
Night sweats and hormonal imbalances
Uterine bleeding
Calms the nervous system
Promotes stress relief and relaxation
Grounding
Relieves symptoms of postpartum depression and anxiety

Nutrition and Recipes

According to TCM, blood and yin deficiency and blood stagnation are two types of deficiencies that can affect a woman’s body postpartum. Birth is a strenuous process in which the mother’s Qi, or energy, is depleted and she loses a large quantity of blood. During pregnancy, blood, Qi, and essence are given to the baby, depleting the mother. To combat these deficiencies while pregnant, prenatal vitamins are recommended, but supplementation does not end postpartum. Proper nutrients are required to produce milk to feed the baby, and to support the mother in replenishing Qi and essence.

Postpartum vitamins:

Iron, B12, omega fatty acids, choline, vitamin D

Postpartum foods:

Grains like millet, rice, oats, corn, barley, wheat
Proteins like eggs, salmon, lean meat, chicken, black chicken, mung beans, black bean
Nuts or seeds like black sesame seeds, walnuts, pecans, pine nuts
Vegetables like dark leafy greens, carrots, legumes, spinach, seaweed, yams, broccoli, asparagus
Roots like ginger
Fruits like cantaloupe, honeydew, bananas, mangoes, apricots, prunes, grapefruit. Fruit can be fresh, canned, or dried, but avoid frozen
Dairy like organic whole fat milk, yogurt, cheese

Avoid the following:

Alcohol and smoking
Oranges, onions, and garlic- may cause bloating and diarrhea in the newborn
Chives, hot chili, pungent foods
Frozen or icy cold foods and drinks of any kind
Sugary or processed foods such as cakes, pastries, and desserts
Overly oily, greasy, fried, or fatty foods
Ginseng tea

Chicken Soup

Ingredients:

1 whole Chicken silkie or black chicken if possible, regular chicken if not - around 2 lbs or 1 kg.

¼ Cup (60ml) Shaoxing Chinese cooking wine or sherry

4 (2oz or 60g) Scallions, chopped

1.5 oz (45g) Fresh ginger, peeled and sliced thin

1 oz (25g) Shiitake mushrooms (optional)

1 bag dried herbs from Cherry Blossom Healing Arts- separate out the goji berries and red dates

Soy sauce to taste

Salt and pepper to taste

Instructions:

Rinse chicken, remove giblets, and place in a large stockpot or dutch oven. Add in cooking wine, scallions, ginger, and bagged herbs.

Bring to a gentle simmer over medium heat and scoop off any foam that rises to the surface. Continue at a gentle simmer until the chicken is cooked through and falls off the bone, about 45 minutes.

Carefully remove chicken from the broth and allow time to cool before removing the meat (and skin if you like it).

Return carcass to broth, cover, and cook at a very gentle simmer for a clearer broth, about 3 hours, or a light boil for a creamier broth, about 2 hours.

Strain broth, discarding chicken carcass and aromatics. Return broth to the pot, add in chicken meat, goji berries, dates, and mushrooms. Simmer until mushrooms are cooked through, about 2-4 minutes.

Season with additional salt, pepper, or soy sauce as needed. Garnish with chopped scallions and enjoy!

In our modern world, there is a strong pressure to quickly return to normal life. However, taking the time to really rest, nourish, and replenish your body postpartum can have immediate and long lasting positive effects on a mother’s health, and therefore her baby’s as well. These first weeks after the stress of birth are precious, and should be treated with care. Take the time to rest and relax and enjoy your new baby.

References

https://elissapelling.com.au/tcm-and-postpartum-traditions/
https://cherryblossomhealingarts.com/womens-health/how-to-care-for-yourself-postpartum
https://www.tcmhealingcenter.com/post/postpartum-care-with-tcm-how-to-optimize-the-health-of-you-and-baby
https://www.hennepinhealthcare.org/specialty/acupuncture/acupuncture-postpartum/
https://thedaohealth.com.au/postpartum-support-acupuncture/
https://babynestbirth.com/acupuncture-after-birth-top-4-healing-benefits/

Garden Herbal Medicine

Herbs and How to Harvest them Yourself

Drying your own herbs to use for teas or cooking is as easy as hanging bundles of fresh herbs in a cool, dry space until dry. Make sure to use organic herbs if growing your own to dry and ingest. The following herbs can be grown in your own garden and used fresh or dried in cooking and in tea. Dry the stems or leaves in the open air, and then store in an airtight container for optimal freshness and longevity.

Oregano
Oregano is a species of flowering plant in the mint family, and is most commonly used in Greek and Italian cooking, and in teas. All parts of oregano, flowers, leaves, and stem, are edible, but the leaves are most commonly used for ingesting in food and drink. Grow oregano in a full sun spot, and over winter indoors to harvest year around.

Quality: Antioxidant, antibacterial, antiviral, antifungal, antiparasitic, anti-inflammatory,

anticancer, antiseptic, anti-parasitic

Flavor: Slightly bitter, earthy, pungent, aromatic, cooling, warming

Benefits: Clears heat, disperses wind, circulates Qi, treats lung infections, colds, flu, diarrhea, vomiting, herpes, fungal infections, various stomach disorders, boosts immunity, fights cancer, heal burns and wounds, prevent infections, relieve pain, promotes healing

Sage
Sage is a perennial, evergreen subshrub, with woody stems, grayish leaves, and blue to purplish flowers. It is a member of the mint family, and is most commonly used fresh or dried in cooking and teas. While the flowers can be used for garnish, the leaves are the only edible part of the plant. Sage likes a sunny, humid growing environment, and does not like wet soil. Grow in the ground or in a planter, and over winter indoors for year around harvesting.

Quality: Diaphoretic (induces sweating), Diuretic, Hemostatic, Emmenagogue, Tonic,

Digestive, Antispasmodic, Pesticide, Astringent, Anti-inflammatory, Antioxidant, Antiseptic,

Antimicrobial, Carminative, Relaxant

Flavor: Acrid, bitter, cool, slightly warming, astringent

Benefits: Builds Qi, invigorates blood, clears heat, eases menstrual cramps, alleviates cold and flu symptoms, aids in memory and cognitive function, relieves feelings of depression and anxiety, heals ulcers.

Lavender
Lavender is a species of perennial flowering plant in the mint family, and is most commonly ingested in teas. All parts of the plant are used to make tea, specifically the leaves and flowers. To grow lavender, keep the plant in a full sun spot and prune frequently to encourage growth. Dry lavender in bundles and crush leaves and flowers to boil in water for a relaxing tea.

Quality: Antibacterial, Sedative, Antidepressant, Analgesic, Antiseptic, Expectorant, Vulnerary,

Carminative, Anti-inflammatory, Insecticide, Antispasmodic, Aphrodisiac

Flavor: Pungent, a Bit Bitter, Cool, Drying

Benefits: Clears heat, expels wind, circulates Qi, reduces inflammation, eases feelings of stress and anxiety, eases headache discomfort

Thyme
Thyme is an herb in the mint family with woody stems and aromatic leaves. Full fresh springs and dried leaves are often used in cooking. This plant likes a full sun environment where it can spread, and does not like to be overwatered. To harvest, snip full stems and hang to dry. One dry, remove the leaves from the stem and incorporate into soups or tea to reap full health benefits.

Quality: Antiseptic, antispasmodic, antitussive, carminative, expectorant, anti-parasitic

Flavor: Acrid, slightly bitter, cool

Benefits: Tonifies Qi and spleen, soothes skin conditions like eczema and acne, can disinfect, supports a strong immune system, fights respiratory infections, prevents food poisoning, and eases symptoms of colds, flu, coughs, sore throat, bronchitis, tonsillitis, colic, arthritis, and upset stomach

Rosemary
Rosemary is an aromatic, perennial evergreen shrub in the mint family, and is a popular herb for cooking with fresh or dried. This plant likes full sun, and can be grown both indoors and outdoors. To harvest, cut full sprigs to dry, and then remove leaves from the stem to use in cooking or steeped in a tea.

Quality: Antibacterial, Anti-inflammatory, Antioxidant, Rubefacient, Stimulant, Relaxant,

Tonic, Astringent, Diaphoretic, Antifungal, Antiseptic, Anti-aging, Anticancer, Carminative

Flavor: Sweet, Acrid, Slightly Bitter, Warm, Astringent

Benefits: : Moves Blood, clears Wind Cold and Damp, supports Lungs, strengthens Spleen, tonifies Yang, builds Qi, enhances mood and memory, boosts heart health, reduces stress that leads to heart attacks, improves blood circulation, stimulates hair growth, prevents dandruff, calms asthma, coughs, sore throat, and other lung infections, purifies the air, prevents infections

Mullein
Mullein is a genus of over 450 species of flowering plants in the figwort family. The leaves and flowers are edible and are used dried or fresh in soups, teas, or syrups. Mullein grows best outdoors in full sun with moderate watering, and is particular about when to harvest. If using the leaves, harvest in the fall of the first year of the plant’s life, or spring the second year of the plant’s growing cycle, before the flower stalk grows. This ensures they grow back annually.
Most commonly ingested in tea form.

Quality: Analgesic, Antispasmodic, Emollient, Astringent, Diuretic, Antimicrobial, Antioxidant,

Anti-inflammatory, Hypnotic, Anticancer, Demulcent, Sedative, Expectorant, Moistening

Flavor: Slightly Sweet, Astringent, Bland, Cool, Moistening

Benefits: Tonifies Yin and lung Qi, treats respiratory problems like asthma, sore throats, shortness of breath, wheezing, congestion, and bronchitis, soothes nerves, prevents cancer, softens skin, heals wounds, and induces sleep.

Mugwort
Mugwort is the common name for several species of aromatic flowering plants in the genus Artemisia. The leaves are used as an ingredient in food and drink, and can be eaten raw or cooked to season meat and fish. Grow in full sun, and harvest leaves from spring to autumn to use for tea. Mix with mint, sage, and fennel for a digestive tea. To dry, cut stalks and hang upside down.

Quality: Tonic, stomachic, febrifuge, anthelmintic. antiseptic, anti-inflammatory, relaxant,

choleretic, anti-parasitic

Flavor: Extremely Bitter, Acrid, Warm

Benefits: Disperses cold, cleanses the blood, moves blood and Qi, regulates hormones- not suitable for pregnant women to ingest, stops bleeding, lowers fevers, purges the stomach of toxins, relieves cough and cold symptoms, eases anxiety.

Peppermint
Peppermint is a hybrid species of mint, a cross between watermint and spearmint. The leaves can be eaten raw and dried, and is commonly used for flavoring foods and beverages, making teas, and as garnish. Peppermint grows best in a shaded and cooler environment with plenty of water. To harvest, make sure to cut leaves before the plant starts to flower. This ensures the leaves have the most potent flavor. Cut the entire stem and hang to dry.

Quality: Antispasmodic, Antacid, Antimicrobial, anti-inflammatory, Antiseptic, Antitumor,

Chemopreventive, Antioxidant, Analgesic, Expectorant, Diaphoretic, Relaxant, Sedative, Gentle

Liver Tonic, Stomachic

Flavor: Pungent, Slightly Sweet, Cool

Benefits: Expels wind heat, moves blood, promotes the discharge of bile, supports digestion and healthy liver function, eases IBS and Chron’s symptoms, improves mental clarity and focus, reduces inflammation of the stomach and bowels, treats colds and flus, eases headache discomfort, reduces fever and chills, and soothes feelings of stress and anxiety.

References

● https://draxe.com/nutrition/oregano-benefits/

● https://www.verywellhealth.com/add-flavor-and-lower-cholesterol-with-sage-4069887

● https://www.mountsinai.org/health-library/herb/lavender

● https://www.whiterabbitinstituteofhealing.com/herbs/rosemary/

● https://www.whiterabbitinstituteofhealing.com/herbs/lavender/

● https://www.whiterabbitinstituteofhealing.com/herbs/mullein/

● https://www.whiterabbitinstituteofhealing.com/herbs/mugwort/

● https://www.whiterabbitinstituteofhealing.com/herbs/peppermint/

● https://www.whiterabbitinstituteofhealing.com/herbs/oregano/

● https://www.whiterabbitinstituteofhealing.com/herbs/sage/

● Western Herbs According to Traditional Chinese Medicine- Thomas Avery Garran