Lesson 2: why do we bleed?

1. the Four Phases of the Cycle

The menstrual cycle is a vital rhythm in the female reproductive system, typically lasting 25–35 days, with 28 days being the average. It is orchestrated by a finely tuned hormonal symphony involving the hypothalamus, pituitary gland, ovaries, and uterus. This cycle is not only about reproduction—it deeply affects mood, immunity, digestion, and energy.

Each phase is biologically distinct and holds symbolic and physiological meaning in traditional medicine systems (such as Traditional Chinese Medicine and Ayurveda), where menstruation is seen as a monthly cleansing, renewal, and rebalancing process.

Phase 1: Menstrual Phase (Days 1–5)

Hormones: Low estrogen and progesterone
Biological Events: Shedding of the uterine lining
Traditional Medicine View: Time of purification and inward reflection

The cycle begins with Day 1 of bleeding, marking the shedding of the endometrial lining. This happens when progesterone levels drop, signaling the uterus that no pregnancy has occurred. The cervix opens slightly, and blood, mucus, and tissue flow through the vaginal canal.

This phase is governed by the hypothalamus, which detects the drop in hormones and begins signaling the next cycle. In Traditional Chinese Medicine (TCM), this is a time of Yin dominance, when energy is at its lowest. It is considered a cleansing and releasing phase, both physically and emotionally.

What’s happening anatomically:

• The uterus contracts to expel its lining (causing significant loss of nutrients and energy for the whole body).

• The cervix softens and opens slightly.

• Inflammatory markers rise briefly to support tissue release.

HOW TO SUPPORT

• Build Blood and Jing: bone broth, eggs, leafy cooked greens, berries

• Fermented foods (to support estrogen metabolism)

• Seed cycling: 1 tbsp flax + pumpkin seeds per day

• Plenty of B vitamins (especially B6, B12)

• Nettle tea/soup: high in minerals, nourishes Blood

• Probiotics to aid hormone detox

• Gentle abdominal massage with rosehip/almond oil to aid circulation

Phase 3: Ovulatory Phase (Days 13–15)

Hormones: LH surge, peak estrogen
Biological Events: Ovulation (egg release)
Traditional Medicine View: Fertility, openness, peak expression

Around the middle of the cycle, high estrogen levels trigger a sharp spike in luteinizing hormone (LH) from the pituitary gland. This LH surge causes the dominant follicle to rupture, releasing a mature egg from the ovary into the fallopian tube—this is ovulation.

This phase is the window of fertility, typically lasting 24–36 hours. Estrogen and testosterone are at their highest, increasing energy, sexual desire, and sociability. In TCM, this is considered the height of Yang energy, where outward engagement and creativity peak.

What’s happening anatomically:

• The dominant follicle bursts and releases the egg.

• The egg travels into the fallopian tube, viable for 12–24 hours.

• Cervical mucus becomes stretchy and clear (fertile).

HOW TO SUPPORT:

Slow down: focus on reflection, reducing commitments

• Minimize screen time and overstimulation, turn inwards

• Light exercise: Qi gong, walking, yin yoga, somatic

• Support progesterone: sunflower + sesame seeds (seed cycling)

• Magnesium-rich foods: dark chocolate, spinach, pumpkin seeds

• Reduce sugar, dairy, caffeine to lower PMS symptoms

• Warm foods: cinnamon, ginger, soups, bone broths

• Calcium & magnesium spray: mood and cramp regulation. Magnesium spray is absorbed straight into the bloodstream through skin, much more efficient than oral supplements

• Cacao: Rich in magnesium – helps relax muscles and reduce cramps, boosts serotonin and endorphins – improves mood and reduces irritability, contains iron – supports energy and combats PMS-related fatigue.

• Bananas for vitamin B6 – supports mood regulation and hormone balance, potassium – reduces water retention and muscle cramps, supports digestion – can help ease PMS-related bloating, improves serotonin.

Common Imbalances:

Liver Qi stagnation → cramps, breast tenderness, irritability

Cold in the uterus → sharp pain, dark blood, clots

Blood deficiency → light flow, fatigue, dizziness, pale complexion

HOW TO SUPPORT

• REST: Prioritize and plan ahead sleep and downtime, especially Days 1–3

• Hum, sing, be vocal about your needs

• Keep the abdomen, lower back and feet warm

• Avoid intense exercise and any cold exposure (no cold baths/ showers, iced lattes, beers)

• Warm, nourishing foods: soups, stews, congee

• Iron-rich foods: red meat, beets, black sesame seeds, spinach

• Avoid: raw/cold foods, caffeine, alcohol (only one glass of red wine, cacao instead of coffee)

• Hydrate with warm water or ginger tea

• Magnesium: relaxes muscles, reduces cramping

• Ginger and turmeric: anti inflammatory

• Cinnamon: warms uterus, improves flow

Phase 2: Follicular Phase (Days 5–13)

Hormones: Rising estrogen, FSH
Biological Events: Egg maturation, endometrial repair
Traditional Medicine View: Regeneration, rising energy, clarity

Triggered by low hormone levels, the hypothalamus signals the pituitary gland to release follicle-stimulating hormone (FSH). This stimulates the growth of ovarian follicles, each containing an immature egg. As these follicles develop, they produce estrogen, which helps rebuild the endometrial lining and prepares the uterus for a potential pregnancy.

Estrogen also improves insulin sensitivity, increases libido, and enhances mood and cognitive function. From a traditional perspective, this is a Yang-rising phase, associated with renewed vitality and external focus.

What’s happening anatomically:

• Ovarian follicles grow (usually 5–20 per cycle).

• One dominant follicle is selected around Day 7–10.

• The endometrium thickens in response to estrogen.

HOW TO SUPPORT:

• Best time for high-energy activities, interviews, dates

• Express yourself, network, enjoy movement and dance

• Tune into body intuition and sensuality

• Focus on light, detox-friendly foods: greens,

• Antioxidants: berries, turmeric, citrus

• Support liver: dandelion, cilantro, beets

• Continue seed cycling with flax and pumpkin seeds

• Zinc: supports ovulation and skin

Phase 4: Luteal Phase (Days 15–28)

Hormonal Focus: Progesterone (and some estrogen)
Biological Events: Uterine preparation, possible PMS
Traditional View: Integration, rest, emotional sensitivity

After ovulation, the ruptured follicle becomes the corpus luteum, which secretes progesterone. Progesterone prepares the endometrial lining to receive a fertilized egg by increasing blood flow and thickening tissue. If fertilization doesn't happen, the corpus luteum breaks down, causing a drop in progesterone, which triggers the next menstruation.

This is the most emotionally and physically sensitive time of the cycle. Progesterone has a calming, sedating effect—but if imbalanced, can lead to PMS symptoms like mood swings, breast tenderness, fatigue, or digestive changes. In traditional medicine, this is a time for inner focus, slowing down, and processing.

What’s happening anatomically:

• The endometrium becomes highly vascular and nutrient-rich.

• Body temperature rises slightly due to progesterone.

• If no pregnancy, hormone levels fall and menstruation begins again.