Many people come to me during their 20s, 30s, and early 40s feeling like they’re getting to know their menstrual cycle for the first time. Maybe you’ve recently transitioned off long-term birth control, or you’re noticing more PMS, cramps, irregularity, or fatigue than you used to. In Chinese medicine, we look at the cycle as a series of interconnected phases, each influenced by nourishment, warmth, and digestion. For patients who menstruate I ask about their cycle at every appointment to help support the ebb and flow of their body's energy.
How I Think About Cycle Phases Through a Chinese Medicine Lens
When I’m working with menstrual cycle regulation in my New York practice, I look at what phase you’re in and what your body may need energetically. Some phases call for warmth or extra nourishment, while others thrive on movement, creativity, and circulation. My goal is never to prescribe strict rules or diets, but to offer grounded, approachable tools. Think of these ideas as gentle invitations to tune in and support your cycle day by day.
Menstruation: Rest, Warmth, and Building
During this time I suggest to focus on supporting and conserving energy. Reach for cooked leafy greens. The high fiber content will help cleanse estrogen from the previous cycle. Iron rich greens pair nicely with red meat to help build lost blood. I avoid cupping and gua sha during this time as to not cause further depletion.
Follicular Phase: Lightness, Curiosity, and Nourishing Energy
As bleeding wraps up, energy often starts to rise again. Support follicles and building estrogen with fat rich foods like eggs, avocado, coconut, salmon, and whole fat dairy.
Ovulation: Keep Warm so Energy Flows Smoothly
During ovulation, keep warm for optimal digestion and smooth energy flow from Yin to Yang so stagnation does not block the release of the egg. Bone broth, soups, stews, and curries are best for this phase.
Luteal Phase: Smoothing Qi and Invigorating Blood
Leading up to your period or a pregnancy test, help balance blood sugar by avoiding added sugar and refined carbs. Red foods like cherries, raspberries, and pomegranate seeds nourish blood to thicken uterine lining.
Learning Your Cycle Takes Time
Whether you’re reconnecting with your cycle after years on hormonal birth control, preparing for fertility support in the future, or simply trying to feel more at ease month to month, Chinese medicine offers a compassionate, adaptable framework. There’s no perfect formula—just a process of noticing, adjusting, and building trust with your own body.
If you’re in New York and curious about integrating acupuncture, cupping, gua sha, ear seeds, or other supportive care into your cycle, I’d love to help. You can book a session with me for menstrual cycle support in NYC anytime.
Kathleen Samstein
Board Certified Licensed Acupuncturist in New York State. She holds a Master of Science degree in Acupuncture from the Pacific College of Health and Science, one of the leading Chinese Medicine schools in the United States, and is a NCBAHM Diplomate of Acupuncture.