What are the seasons of the menstrual cycle?

What are the seasons of the menstrual cycle?

The changes in our hormones throughout the month of our menstrual cycle can be likened to the seasons in nature, as Summer transitions to Autumn, then to Winter and Spring. Throughout each phase, the fluctuations in Follicle Stimulating Hormone (FSH), Luteinizing Hormone (LH), Oestrogen and Progesterone all contribute to the changes in our mood, sleep, energy, motivation and mental capacity. Although many women believe the menstrual cycle is just a regular monthly bleed, I want to explain and break down each phase and discuss practical ways to harness this ‘fifth vital sign’. As a note, a normal menstrual cycle length for women is anywhere between 26 – 35 days. I refer to a 28 day cycle as ‘textbook’, as it is the average but not the rule. Only about 14% of women have a 28 day cycle.

Winter – Menstruation

The menstrual phase begins on the first day of full bleed which is classified as day 1. It is normal for women to bleed for 3-5 days, including 1-2 days of light spotting as it finishes up. Menstrual flow can vary dramatically from woman to woman, however normal blood loss is about 50mL or 2.5 tablespoons, anything below 25mL is considered scanty and anything more than 80mL is considered heavy. If we translate this to menstrual products, if not using a menstrual cup, a ‘normal flow’ would be the use of 10x regular pads or tampons spread evenly over all the days of your period.

So what are your hormones doing?
At this phase, your hormones Oestrogen and Progesterone are at baseline, meaning that as Progesterone begins to plummet your uterine lining starts to shed. Some women do feel a sense of relief of premenstrual symptoms with the arrival of the period, however other common symptoms associated with the loss of Oestrogen and Progesterone through your menstrual bleed include lower back or girdle pain, headaches, cramps and lethargy.

How can I best support my body?
The menstrual phase is a time where our body is at its most yin, we are losing blood and fluid and our hormones are plummeting. This is why I recommend for women to listen to their bodies and really begin to slow down and hibernate during this stage. It is an important time to rest, to prioritise sleep and nourish their bodies with warm and nourishing meals that are high in proteins, healthy fats, low GI carbohydrates and a variety of seasonal vegetables to support the detoxification process. In terms of exercise, this is a time where I recommend avoiding high intensity exercise including running and opting for more yin style movement including walking, Pilates and/ or Yoga. As the body is already depleted from the loss of Yin, blood and fluid from your menstrual bleed, we want to ensure you are not over exerting your body during this phase, which will be detrimental to the upcoming ovulation phase.

Spring – Follicular Phase

The follicular phase of your menstrual cycle starts from the day after you finish bleeding until ovulation. These days can vary depending on the length or your bleed, as well as the length of your entire menstrual cycle. During this phase of spring, we come out of hibernation and welcome in the energy of the new menstrual cycle. The hormones are beginning to rise as the body prepares for the next cycle of ovulation, specifically FSH and Estradiol, our feel good hormone.

So what are your hormones doing?
Your Follicular Phase is when the hormone FSH is most dominant. FSH is produced in the pituitary gland, which is a small endocrine gland located at the base of the brain, it sends signals down to the ovaries to say, “produce follicles”. With the maturation of your developing follicles, the hormone Estradiol begins to rise as one dominant follicle prepares for ovulation. Estradiol is also responsible for the thickening of the endometrial lining, which is important for efficient implantation of the embryo if a couple is trying to conceive, or to support a healthy menstrual bleed.

How can I best support my body?
The Follicular Phase of your menstrual cycle is when women often start to feel a positive shift. Estradiol is rising, which is our feel good hormone that is going to support mood, energy, motivation and overall well being. It is still imperative that you are eating a diet rich in good quality proteins, healthy fats,
carbohydrates, fruit and vegetables however you may notice your cravings have decreased or are completely gone during this phase. The reason is because oestrogen creates satiety, therefore minimising food cravings. In combination, we will feel more motivated to exercise and I recommend incorporating some HIIT style training into your week, if you are feeling up to it. Other symptoms and changes that you may feel during this phase, include an increase in libido as the body is nearing ovulation, changes in cervical mucus as well as an increase in concentration and mental clarity. If possible, it is best to arrange important work meetings or presentations around this phase as your hormones are about to peak.

Summer – Ovulation

The ovulation phase of the menstrual cycle is determined by the release of one or potentially two eggs from an ovary. It is normal to occur anywhere between day 12 to day 21, and this will then be an indicator of how long your entire menstrual cycle will be. A lot of people put emphasis on when the menstrual bleed will arrive, however I believe it is more important to focus on when ovulation occurs, because if you are not ovulating regularly you will not have a regular period. This phase of summer is when we are in our most ‘yang’ energy, we will feel an increased drive to be more social, to cease the day, we will feel more creative and more motivated.

So what are your hormones doing?
During the follicular phase, when the brain is sending FSH down to the ovaries to produce follicles, and Estradiol is rising with the production of these follicles, a dominant follicle will begin to form in preparation for ovulation. This is when ‘signals’ are sent back to the pituitary gland, and the hormone LH spikes to initiate ovulation.

How can I best support my body?
The ovulation phase of the menstrual cycle is when women will feel at their peak. It is recommended for women to harness this energy, as it is the period of time in their menstrual cycle where women will feel the most motivated, they will have improved mental clarity, they will feel more focused, have an increase in confidence and an overall sense of wellness internally and externally. During this phase of your menstrual cycle, I recommend to continue to organise any events in your social calendar, if possible plan your important work meetings or presentations and incorporate more HIIT style training sessions. Food and nutrition is important throughout every stage of your menstrual cycle, and although your appetite may have decreased with the surge
of Oestrogen, it is still important to prioritise regular healthy meals and snacks into your daily diet.

Autumn – Luteal Phase

The luteal phase of your menstrual cycle, also known as your Autumn phase, is when you begin to transition out of your most yang energy and into your more introverted yin phase. It is the 10-16 days between ovulation and your menstrual bleed, and it is determined by the lifespan of the corpus luteum. The corpus luteum is a progesterone-secreting gland that is formed from the emptied follicle you have just ovulated.

So what are your hormones doing?
Post ovulation, your corpus luteum produces the hormone Progesterone, which is the critical hormone for period health. For couples trying to conceive, Progesterone is the hormone that holds an early pregnancy before the placenta takes over. Aside from pregnancy, progesterone has other benefits like reducing inflammation, building muscles, supporting sleep, protecting the heart against heart disease and calming the nervous system to reduce stress. We can think of Progesterone being the yin to Oestrogen’s yang, as its role during the luteal phase of the menstrual cycle helps to regulate Oestrogen.

How can I best support my body?
This is the period of time where women need to give themselves permission to be ok where they are at, as you come into the final stage of your menstrual cycle before your period arrives. Your hormones are shifting and with that, so should your lifestyle. I recommend prioritising earlier nights, eating nourishing good quality meals with adequate protein, healthy fats and carbohydrates; as well as shifting back to yin style exercise and movement.
A challenge that I like to set for my patients is learning to say ‘no’. What this means, is to prioritise downtime in your busy social calendar, and knowing when you are beginning to burn the candle at both ends. Saying ‘no’ empowers you and supports your health during this week of
big hormonal changes. Acupuncture and Chinese Medicine are great ways to support your hormonal health and menstrual cycle. Rather than experiencing ‘peaks and troughs’, through each phase or season of the month, I support women to experience rather an ‘eb and flow’.

By Georgia Payten
TCM Practitioner & Acupuncturist at The Pagoda Tree.

June 8th, 2023|
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What is the Fourth Trimester? And how can we support the mother during the Postpartum period?

What is the Fourth Trimester? And how can we support the mother during the
Postpartum period?

In Traditional Chinese Medicine and culture, the first month after giving birth is crucial to the immediate and future health of both the mother and her baby. This is a period of time, where it is encouraged for the mother to rest, recuperate, and to also be supported. After the previous 9 months of growing a baby, it is not only important to ensure that her baby is healthy, but also she is healthy and ensuring she is supporting her body to recover. In most traditional cultures, in some way shape or form, the mother will rest for the first forty days post birth. In traditional Chinese culture, this practice is known as ‘sitting the month’, where mother is confined inside her home, away from the wind and cold, limiting socialising and is encouraged to rest. The term is is referred to as ‘the gateway’, or Zuo Yuezi, as it is the threshold between one way of being, and an entirely new existence – Your life before baby, and life with baby. The aim for spending dedicated time in this revitalising in-between space, is that
the mother will emerge more beautiful and rejuvenated than before.

So what are some practical ways to reclaim this wisdom?
Firstly, creating a support team around you, which can include asking for help from family members, friends and/ or mothers/ parents groups. If you live remotely, this can also mean having a good relationship with your GP. Secondly, with your support team, creating those healthy boundaries and clear expectations with family and friends that you’ll be spending this time at home to recover. I recommend educating friends and family members about the fourth trimester so they have an understanding of why you are doing it and how it will benefit your recovery.
In addition, prioritising rest, doing absolutely nothing and knowing it is good for you. I also recommend surrendering to the mess in the house, sleeping when your baby is napping throughout the day and not feeling socially pressured to be out and about “showing off” your baby. Priority and focus should be on limiting activity beyond baby care, mother-warming acupuncture treatment and resting as much as possible. In combination with prioritising warmth and warming the body through consuming warm foods, keeping the body warm especially the feet, and
avoiding any exposure to cold including swimming in the ocean for the first 40 days. This will help support a mother’s postpartum recovery, rebuilding her Qi and conserving her Jing for breastfeeding, future menstrual cycles, fertility and even to menopause.

Do you deserve the first four rty days?
A lot of mothers feel as though they don’t deserve or aren’t entitled to this transitional period from woman to mother. Another consideration is a woman’s circumstances during this time, whether she lives remotely, her partner or support person is back at work, she has other young children to take care of or if she is a single-parent. The simple answer, each and every woman deserves some kind of nourishment and support post birth. We have to remember, over the past 9 months, she has grown and birthed another human, that kind of energy expenditure needs adequate time to rebuild. Simple ways a mother can support herself during this stage, include ensuring she is showering daily, opening the windows and doors to let some fresh air in the house or sitting in the sun whether that be on her balcony, in her backyard or at a local park.

What are the Acupuncture treatment recommendations post birth?
There are a lot of benefits in Traditional Chinese Medicine and Acupuncture post birth. These treatments can support recovery and prevent any disharmonies that may arise, including deficiency of Qi, blood and/ or yin as well as blood stagnation or invasion of pathogenic cold.
These kinds of patterns can make a mother feel depleted, she may experience pain, cold hands and feet, dizziness and lightheadedness, a sense of apathy as well as anxiety and depression. Ideally, I like to see a mother come in for a treatment within the first 1-2 weeks post birth, this treatment is called ‘mother warming’, which is a one-off warming moxibustion treatment to help energise a woman and aid her recovery. The moxibustion is a Chinese mugwort leaf that is used as a heat source to stimulate acupuncture points. This moxibustion stick is used to warm the woman’s abdomen, from the area at the top of the pubic bone up to the navel, this should radiate a nice pleasant warmth feeling in the local area.

As a Chinese Medicine practitioner, I can also safely prescribe Chinese Herbs if needed in combination with diet and lifestyle advice.

If you would like to learn more about the Fourth trimester, I recommend the following resources:
● The First Forty Days by Heng Ou
● Golden Month by Jenny Allison
● The Postnatal Depletion Cure by Oscar Serrallach

 

By Georgia Payten
TCM Practitioner & Acupuncturist at The Pagoda Tree.

 

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May 11th, 2023|
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Pre-labour Acupuncture Treatments

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When is the best time to have Pre-Labour Acupuncture treatment? And what are the
benefits?
You may have heard of the term ‘Pre-Labour Acupuncture’ or ‘Acupuncture Induction’ from your midwife, a friend or even a family member talking about the results and experience they had with treatment to support and induce labour. So what does this treatment actually entail? And is there any research or evidence to back these claims? There is a common misconception that women will come in for a one off ‘Acupuncture Induction’ treatment at 40 weeks and spontaneous labour will be guaranteed. Although, you may have of a friend of a friend who had this experience and there is no doubt that there is some clinical evidence, the therapeutic benefit of Acupuncture as a pre-labour treatment comes from the cumulative effect of weekly Acupuncture treatments from 36 weeks. It is from this date of 36 weeks gestation, that we begin to use more stimulating Acupuncture points to relax the muscles and sinews, soften and ripen the cervix, calm the Central Nervous System and begin to prepare the body for the most efficient labour. In combination, we will discuss lifestyle and diet advice to begin to incorporate into your daily practices. We will then continue Acupuncture treatment until your due date, and discuss more frequent biweekly treatments if you go over. In clinical practice, in which pre-labour/ pre-birth Acupuncture treatment is used from 36 weeks, evidence shows when compared to the local population rates, there was an overall 35% reduction in the number of inductions (For primigravida women, this was a 43% reduction); 31%
reduction in the epidural rate, 32% reduction in emergency caesarean delivery; and a 9% increase in normal vaginal births (Betts & Lennox, 2006), with these positive results. Acupuncture can provide a safe and effective treatment for women seeking natural labour.

So how does the treatment differ to other Acupuncture treatments throughout
pregnancy?
Throughout pregnancy, your Acupuncturist will be aware of contraindicated points and will avoid these areas. These specific points have a stimulating action and from a Chinese Medicine perspective will strongly move Qi and Blood through the channels and the uterus. Throughout pregnancy we want to support a nutritive and protective environment in the uterus where all nutrients and oxygen is directed to your developing baby. So Acupuncture points are minimal and treatment is focused on tonification and calming the mind and body. Comparatively, pre-labour Acupuncture treatments from 36 weeks are focussed on beginning to stimulate adequate flow of Qi and blood through the uterus. The contraindicated points that were avoided throughout pregnancy will now be safely used, by your registered Acupuncturist. These specific points will aid cervical dilation, relax and soften the ligaments prior to labour, support the descending action of the baby into the pelvis, calm the mind and prepare the body for the most efficient labour.

Will this treatment affect my baby?
A common question I am asked during a consultation is, ‘will this treatment hurt/ affect my baby?’. Put simply, Acupuncture performed by a registered Acupuncturist and Chinese Medicine Practitioner will be safe for you and your baby. Acupuncture is a safe alternative for women seeking natural pregnancy and labour support. For peace of mind, when booking in with a Chinese Medicine Practitioner, ensure they have further training and experience in treating Women’s Health and Pregnancy.

What if my baby is breeched?
If your baby is in the breech position, first and foremost it is important to check in with your care provider what your options are. Tools and techniques to encourage your baby to move into the optimal position of cephalic, have been shown to work best when your baby is at 34/35 weeks gestation as they have more room in the uterus to flip. Acupuncture and Moxa treatment is beneficial for turning breeched babies, however this treatment does differ from Pre-labour/ Pre-birth treatment. The focus is on turning the baby, rather than encouraging the baby to move into the pelvis for labour preparation.

For the best results and outcome from pre-labour/ pre-birth Acupuncture treatments, I recommend chatting to your registered Chinese Medicine Practitioner about booking in weekly appointments from 36 weeks gestation.

By Georgia Payten

TCM Practitioner & Acupuncturist at The Pagoda Tree.

 

Reference:
Betts, D. and Lennox, S. (2006). Acupuncture For Prebirth Treatment: An Observational Study
of its use in Midwifery Practice. Journal of the American Academy of Medical Acupuncture,
17(3), pp.16–19.

April 20th, 2023|
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What is Endometriosis? And how do I know if I have it?

As Endometriosis Awareness month finishes up, let’s delve into the symptoms, diagnosis and management of this condition.

So what is Endometriosis?

Endometriosis is a condition where the endometrial tissue grows in areas outside the uterus. This condition affects 1 in 10 women*, and it typically can take 8-10 years to be diagnosed. Although the estimated prevalence of Endometriosis is thought to be around 10%, an estimated 40-60% of women* who experience dysmenorrhea have Endometriosis.

Endometriosis is classified as secondary dysmenorrhea, which is defined as severe period pain, which may not be directly related to your period and may be associated with an underlying reproductive disorder or condition. Symptoms experienced can include burning, throbbing, searing or stabbing-like pain that can last for multiple days and can occur throughout the entire menstrual cycle. It can affect quality of life, leading to vomiting and can interfere with daily activities causing some women* to miss school days/ work days and/ or social events. Other associated signs and symptoms can include nausea, fatigue, pain during sex and dysfunctional uterine bleeding.

Unfortunately due to the complicated nature of this condition, it is unable to be diagnosed with a regular ultrasound. The most accurate form of diagnosis for Endometriosis is Laparoscopic surgery. Currently, this procedure is performed via keyhole surgery, where the Endometrial lesions are removed from areas outside the uterus. These can be found in the pelvis, bladder, bowel, ovaries, fallopian tubes and in very rare cases outside the pelvis.

Although symptoms of Endometriosis can be managed to improve a woman’s quality of life, it is unlikely for the Endometrial lesions to disappear on their own and generally cannot be treated with medicine.

So how do we view Endometriosis from a Chinese Medicine perspective?

There are a number of diagnostic patterns for Endometriosis, however the most common I see are forms of Qi Stagnation, Blood Stagnation and Blood Deficiency. The pain is a result of qi and blood not moving, and depending on how impeded their flow is, dictates the severity of the pain.

Qi stagnation will present with signs and symptoms of dull achy pain in the pelvic girdle and lower back, and is often associated with premenstrual symptoms, on the other hand, Blood Stagnation will cause sharp stabbing-like pain with dark clotted menstrual blood and Blood Deficiency will present with pain that is worse at the end of the menstrual bleed or after the period is over. In a patient, these 3 diagnoses can present on their own or in a combination, depending on symptoms.

It is important to identify the differentiation in signs and symptoms of each patient to ensure the correct Chinese Herbal Formula and Acupuncture treatment is prescribed.

How does Acupuncture actually decrease the pain? And how regularly would a patient need treatment?

Research shows, Acupuncture will reduce systemic inflammation which will then in turn decrease the inflammatory response of this condition and reduce the severity and quality of the period pain. In addition, by needling specific points on the surface of the skin, this will release endorphins, the body’s natural pain-killing chemicals as well as affecting the part of the brain that governs serotonin, a brain chemical involved with mood. Furthermore, Acupuncture has been shown to significantly reduce Prostaglandin levels in women with both Primary and Secondary dysmenorrhea.

In terms of treatment frequency, we know that Acupuncture is cumulative, so the more frequently you have treatment the quicker you begin to feel the benefits. Ideally, it is recommended a patient come in weekly for 1 month to support each stage of their menstrual cycle, reduce inflammation and regulate hormones. Depending on symptoms, I would then recommend to continue treatment fortnightly or monthly for a 6-12 month period.

With the positive outcomes in research showing that Acupuncture treatments significantly reduces period pain intensity, duration and symptoms over time, I recommend patients to use Acupuncture as a form of monthly pain management instead of their monthly Naprogesic.

By Georgia Payten
* Women & people assigned female at birth.

March 29th, 2023|
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The truth about weight loss

Almost 2 in 3 Australian adults are either overweight or obese. Lets just let that sink in for a bit. 2 in 3 – that’s about 11 million people in this country alone who are struggling to maintain a healthy weight. We all know that there are many health implications for being over-weight and obese, but still the statics are not improving…..so why is this such an issue for us? Why not just lose the weight?

January 3rd, 2019|
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Don’t put up with headaches or migraines. Help is here + 3 simple ways to kick them to the curb.

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Most of us have had either a migraine or headache at some point, but if you are someone that suffers regularly from the dreaded head beast, then it’s time to get over it.

 

Headaches and migraines are usually classified as either primary or secondary. Primary headaches are generally caused by stress, tension, over exertion or hormonal imbalances, where as secondary are usually as a result of another condition, such as sinus infection, trauma, dental disease or tumour. Secondary headaches are of course a serious concern and if they are also followed by fever, severe dizziness, fainting, vomiting without nausea or are a follow on from a trauma then emergency protocols may be necessary.

January 28th, 2017|
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Team Pagoda interview series – Meet Edwina!

Our Team Pagoda series continues to roll on – today we’ve sat down with our lovely practitioner Edwina to ask her a little about herself.  Edwina has been with The Pagoda family for quite some time now – we love what she brings to the clinic and to her patients.  A super compassionate woman on a mission to help others be the best version of themselves – who doesn’t want more of that!

Meet Edwina.

October 31st, 2016|
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Team Pagoda interview series – Meet Caleb!

The weeks keep on rolling and whilst they seem to feel as though they’re speeding up leading into the warmer months, so often we need to be reminded to stop and take five.  Whist you’re taking your time out today, we’re moving on with our practitioner interview series.  If you missed last week, be sure to catch up on that here.  Today, we’re featuring our amazing practitioner Caleb.  Imagine the task of coming to work each day and being surrounded by an all-star, all-girl team (plus Caleb).  He is the man for the job.  Compassionate, gentle and kind, Caleb has no issues being part of The Pagoda Tree family.

If you’re yet to catch Caleb in the clinic, we’ve asked him a few questions today.  Here goes…

October 24th, 2016|
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Team Pagoda interview series – Meet Sarah!

Here at The Pagoda Tree, we’re all about making your life sweeter.  We understand it can be overwhelming and a little bit daunting when you dip into the world of complimentary medicine, especially if you’re new to it.  We get it.  That’s why over the following weeks, we are doing a series of team interviews, to help you find the practitioner that’s right for you.  Whilst each and every practitioner (and staff member for that matter) is hand picked by our founder Nat, we equally understand that each of us have different needs and finding the right practitioner for the job might seem tricky. So here’s to taking the guess work out of your health and connecting you with the right person for YOU.

Without any more hooha, please meet our wonderful practitioner Sarah.

October 17th, 2016|
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Why acupuncture could be the best relief for your aches and pains

Lower back pain, neck pain or headaches are something we all have suffered from. Sometimes only for a short time, but if it is constant or recurring, acupuncture can help. The efficacy of acupuncture is so great, that other health care practitioners are now learning to dry needle to harness some of the benefits.

Now before you do rush to The Pagoda Tree to get fixed we need to make sure nothing life threatening is going on. If you have had a recent physical trauma or are in an emergency state, please visit a hospital first as acupuncture cannot relieve pain caused by serious structural damage. If they give you the all clear from serious damage, then it’s time to get some acupuncture, and bring with you any scans or test results.

Acupuncture is perfect if the pain is due to inflammation, tissue damage or heightened pain reception. It is natural, quick, cheap, non-invasive and can be longer lasting than many other common treatments for aches and pains. So how does it work?

October 11th, 2016|
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