Understanding Women's Health and Your Menstrual Cycle
- Irena Lenc
- Aug 27, 2024
- 10 min read
Updated: Feb 11
How confident are you in your knowledge of women’s health and menstrual cycles? For many of us, this can feel like an overwhelming topic, and it’s no wonder. It’s such a big and intricate subject that it’s easy to feel unsure of where to start.
I certainly felt that way when I began my fertility journey. Back then, I didn’t fully understand the connection between my cycle, my health, and my fertility. But as I learned more about my body and discovered the wisdom of Traditional Chinese Medicine (TCM), I became inspired to help others navigate their journeys.
This article focuses on you—your health, your cycle, and practical steps to help you feel more confident and empowered. To keep things simple, we’ll zero in focus on the first part of the menstrual cycle—the follicular phase. This is where it all starts, and understanding it can make a real difference in how you approach your health and fertility goals.
Whether you’re just starting out or looking for fresh insights, I hope this article offers a small but meaningful step forward on your fertility journey. Let’s get started on understanding menstrual health through a holistic approach.
Understanding Menstrual Health: A Holistic Approach to Preparing Your Body for Pregnancy
When I realised I needed to change the way I approached my fertility, the first thing I did was take a careful, honest look at my body and ask myself: am I really ready for pregnancy? Because while conceiving is one milestone, carrying a healthy pregnancy to term and delivering a healthy child is an entirely different challenge.
Alongside this reflection, I delved into Traditional Chinese Medicine’s (TCM) wisdom to better understand menstrual health and how to regulate my cycle.
Almost immediately, I started to notice positive changes—I felt better, looked better, experienced more regular cycles, and my PMS symptoms eased. The ultimate reward for these efforts is my four-and-a-half-year-old son, Leon.
Before we look into the specifics of women's health, it’s important to understand that caring for your menstrual cycle is a holistic process because each part of your cycle is interconnected. If you’re focused on conceiving, your thoughts might be centred on ovulation and developing a healthy egg, and that’s great!
But remember, this journey starts by addressing menstrual irregularities first, caring for your periods, and then preparing your body for ovulation. Therefore, you first need to understand how your cycle works.
The Menstrual Cycle: A Guide to Your Body’s Natural Rhythms
Let’s take a moment to break down the menstrual cycle. Understanding this process is empowering because it’s like gaining a window into your overall health. Each phase of your cycle is interconnected, with one leading seamlessly into the next. So, let’s look more closely at the follicular phase, where it all starts.
Follicular phase: Where it all starts
The follicular phase starts your cycle on Day 1 of your period. And when I say Day 1, I mean the first day of proper flow, not spotting. Getting this distinction right is important because tracking your cycle accurately is the foundation of understanding your fertility.
This phase typically lasts 12–14 days and includes three key stages:
Your period: A healthy period should last about 3–5 days. The blood should be a bright crimson red, free from clots, and start and end cleanly with no lingering spotting.
Your fertile days: These occur about five days before ovulation and are when your body starts preparing for conception. You might notice changes like clear, stretchy cervical mucus during this time. This helps create an ideal environment for sperm to survive and travel, ensuring everything is ready for when the egg is released during ovulation.
Ovulation: Now, let me bust a common myth. Ovulation doesn’t automatically happen on Day 14! In fact, only 5% of women ovulate exactly on that day. For the rest of us, ovulation starts during the fertile window. It’s short (just 12–24 hours), but it’s part of a much larger process.
Ovulation: A key transition
Ovulation is often treated as a single event, but it’s really part of the bigger picture. It marks the transition from the follicular phase to the luteal phase and is a testament to your body’s incredible coordination. During ovulation, a mature egg is released from the ovary, ready to meet the sperm if conditions are right.
Luteal phase: Building a nurturing environment
Once ovulation occurs, your cycle shifts into the luteal phase, lasting about 12–14 days. This is when your body starts preparing for a potential pregnancy. Progesterone takes centre stage here, helping to thicken the uterine lining to support implantation. If no pregnancy occurs, the lining sheds, and the cycle starts again during your next period.
What you need to remember is that each phase of your cycle has its own rhythm and role, but it’s crucial to think of your cycle as a process and not an isolated event. Additionally, your health, stress levels, and lifestyle all play a part in how your body navigates each phase.
If you want a more in-depth explanation, including how hormones like oestrogen and progesterone influence each phase, you’ll find it all in my online course, where I give you a better understanding of your menstrual cycle, designed to give you clarity and confidence as you navigate your fertility journey.
About the First Part of Your Cycle
I’m not sure how familiar you are with the language of Chinese medicine or the terminology it uses. So, before I dive into Yin and Yang and all those energetic concepts, let’s quickly recap what happens from a Western medicine perspective, as you might be more familiar with that language.
Today, we’re talking about the first part of your menstrual cycle. The first day of your period is the first day of your cycle. Western medicine calls this the follicular phase because that’s when follicles (tiny fluid-filled sacs in a woman's ovaries that produce hormones that regulate the menstrual cycle) grow, primarily driven by oestrogen.
Supporting Your Fertility: Sleep and Blood Sugar Balance
Now, let’s talk about two foundational elements for hormone health: sleep and blood sugar balance. Western research and traditional Chinese medicine (TCM) align beautifully on this because your hormones thrive on good sleep and steady blood sugar levels.
Why is sleep so important? During sleep, your body restores itself, producing the hormones essential for a healthy cycle. If you’re not getting enough rest, your body will struggle to function optimally, including your fertility. Therefore, you need to aim for consistent, high-quality sleep, making 8 hours the goal. Think of this as a non-negotiable, just like eating or breathing.
Now, let’s tackle sugar. There’s no need to fear it. This isn’t about cutting sugar out of your life entirely. But it’s good to be mindful because sugar directly affects insulin levels, which then have a knock-on effect on other hormones, including oestrogen.
Here’s a simple tip: start your day with a savoury breakfast. This helps keep your blood sugar levels nice and steady, giving your body the calm, stable environment it loves to produce hormones.
So, what does this look like in practice? Maybe it’s scrambled eggs with baked portobello mushrooms and goat’s cheese or a warming bowl of savoury porridge. The thing to remember is that small, consistent choices like this can make a world of difference to your fertility and overall health.
This understanding will be really helpful when I discuss Chinese medicine’s advice on nutrition and lifestyle. But I just wanted to point out how ancient wisdom from Chinese medicine overlaps beautifully with what Western research is now discovering about hormones and the menstrual cycle.
I won’t discuss these energies in purely abstract terms; instead, I’ll focus on practical advice. As I mentioned earlier, there’s a significant overlap between Western research and Chinese medicine—often, they are almost ‘like for like.’
What Happens During the Period?
Since we’re focusing on the period, let’s take a quick look at what’s happening. When you’re on your period, your body is shedding the endometrial lining you grew in your previous cycle.
If this isn’t clear, I strongly encourage you to explore the online courses section. My free online course, An Introduction to Natural Fertility, explains step-by-step a woman’s anatomy, physiology, and everything you need to know about your natural fertility.
I’m very proud of this course because it’s substantial and explains things in a very digestible manner. Understanding how your body works is crucial if you want to conceive naturally, and this course will help fill in any gaps in your knowledge. Some key topics include:
Ovulation
How to time conception
Female reproductive system structure
Female menstrual cycle
Female reproductive hormones
Pillars of natural fertility
How to assess menstrual health
From a Western perspective, we’re shedding the endometrial lining—this is your period. In Chinese medicine, the menstrual part of your cycle should last up to five days, with crimson red blood, clear of clotting, and free from pain or discomfort.
If your period starts with a proper flow rather than spotting, that’s a sign of good health and what a healthy period should look like.
Chinese medicine explains things with beautiful simplicity. For example, if you’re on your period, you’re losing blood, so you need to find a way to strengthen your blood. In TCM, the word often used by acupuncturists is “nourishing.” If you’re losing blood, you want to nourish it. How do you do that? How do you support your body to have a better period? I'm going to tell you now.
Prioritising Menstrual Cycle Awareness and Self-Care for Better Health
First and foremost, for better menstrual cycle awareness, start appreciating your bodies for their incredible work. According to TCM, resting as much as possible during your period is essential for optimal women's health. I know life can be overwhelmingly busy with a never-ending ‘to-do’ list.
Believe me, I understand. I have two businesses and a four-year-old, so I know how challenging it can be to find time for yourself. But when you’re on your period, it’s crucial to prioritise rest. Interestingly, this advice from Chinese medicine aligns perfectly with Western medical research on oestrogen.
As we’ve discussed, sleep is fundamental to hormone production, and your hormones work together, not in isolation. If we start the cycle with plenty of rest and good nutrition, we lay the foundation for healthy oestrogen levels. Oestrogen is the star of this phase because it supports the development of your egg, thickens the uterine lining, and even helps create fertile cervical mucus.
So, here’s my advice: during your period, give yourself permission to rest and refuel. Listen to your body, eat nourishing meals, and get as much quality sleep as you can. By starting your cycle this way, you set yourself up for a smooth hormonal trajectory and a healthier, happier month ahead.
If you need tips on women's health, pregnancy preparation, or achieving hormonal balance using lifestyle changes, don’t hesitate to contact me. I'm here to offer the support and guidance you need.
Put Yourself and Your Needs First
When understanding menstrual health, it's essential to adopt a minimalist approach when dealing with irregular menstruation. This means putting yourself and your needs first—taking care of your comfort should be a top priority.
To help you get started with better menstrual health awareness, here are a few simple yet effective ideas:
Extend your sleep: Add at least two extra hours to your rest. Your body needs this additional downtime to recover and rejuvenate.
Simplify your ‘to-do’ list: Focus only on the essentials. Anything that isn’t absolutely necessary can be crossed off. Permit yourself to let go of tasks that can wait.
Embrace creativity: This could be the perfect time to indulge in creative activities that bring you joy, whether writing, drawing, or playing a musical instrument. These activities can be soothing and help you stay centred.
Immerse yourself in a good book: If you enjoy reading, allow yourself the time to get lost in a book. It’s a gentle way to relax and recharge.
Pause high-intensity workouts: If you’re accustomed to rigorous exercise, consider skipping these sessions during your period. Listen to your body and focus on gentler activities that align with your feelings.
Of course, your physical activity should always be guided by how you feel during your period. However, it's essential to recognise that this isn’t the time to push yourself to the limit. Instead, reserve that intensity for the second part of your cycle when your body is better prepared.
In addition to mindful movement, keeping your feet and pelvic area warm is another essential habit to cultivate during your period. Consider wearing thermal T-shirts, pelvic warming belts, and cosy socks.
These minor adjustments help prevent any cold from entering your system, which is crucial for your well-being during this time. Similarly, opting for a warm shower instead of a bath can further support your body’s needs.
Now, I understand if this advice might seem too simple, and you may wonder if it can really make a difference. But I encourage you to give it a try. You'll likely notice how much better you feel and how less tired you are by the end of your period.
As you continue through your cycle, you may find yourself more energized during ovulation and experiencing significantly less PMS—even within the same menstrual cycle.
Embracing Women's Health with Self-Discovery and Holistic Wellness
As you navigate the complexities of women’s health, menstrual cycle, and fertility journey, remember that this process is as much about self-discovery as it is about physical health. Every challenge you face offers an opportunity to deepen your understanding of your body, needs, and unique wellness path.
Your menstrual cycle isn't just a series of biological events—it's a mirror reflecting your overall well-being. By tuning into its rhythms and responding with care, you nurture your reproductive health and cultivate a profound connection with yourself. This journey invites you to listen more closely to your body’s signals, honour its wisdom, and respond compassionately.
For those seeking more in-depth guidance, I encourage you to explore my previous article, Planning for Pregnancy with Chinese Medicine. In it, I discuss traditional Chinese medicine's approach to menstrual health, offering insights that can help you harmonise with your cycle.
In the future, I plan to record an accompanying video on the subject that will explore these ideas further, so stay tuned! Whether trying to conceive or simply want to enhance your overall well-being, the article and video will provide valuable resources to support your journey.
To end things on a high, I want to remind you to take each step with patience and kindness. Celebrate the small victories along the way—whether it’s a more balanced cycle, a day without PMS, or simply finding a moment of peace amid the busyness of life. These milestones will guide you toward your ultimate goal of falling pregnant and having a healthy child.
I hope you find this information helpful. Thanks for taking the time to read it. If you know someone who would benefit from this, please feel free to share the article with them.
Thank you for being here,
Irena x
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