How To Use Food as Medicine to Support Vitality the Entire Month
I honestly believe that aside from our mindset, what we eat is the next greatest determinate of our daily vitality and long-term health outcomes. I’ve also seen over my lifetime of travel, in my work with food and people and through my studies of cuisine, permaculture and herbal medicine, that what’s “healthy” to eat and when, is also one of the greatest mysteries humans look to solve.
There are so many different theories on this topic and so many influences both socially and culturally. It seems like every couple of years there’s some new eating trend. And of course, there’s popular celebrity food culture. How are we supposed to navigate all of this information? It’s challenging enough, then add in being a woman with a hormonal cycle every month which causes our nutritional needs to change from day to day and week to week. It can get overwhelming!
Well, you came to the right article if you’ve been feeling confused by all of this conflicting information. I’m about to simplify things for you! Even if it doesn’t seem simpler at first, I’m going to offer my philosophy on eating which I think is pretty easy to follow. Because I think if we understand the “why” of the way we approach something this important, it’s easier to remember and more quickly gets integrated into our daily habits.
The way I approach eating for vitality takes into consideration Four Fundamental Theories. Below, I’ll share those theories with you and explain them in short detail. Then, I’ll break down the four phases of a woman’s monthly cycle and share with what foods are appropriate to eat and when.
My Four Considerations: (1) Digestive (2) Eastern (3) Western (4) Seasonal/Geo.
- Digestive Fire– How strong a person’s digestion is, or what is referred to in Traditional Chinese Medicine (TCM) as the Stomach “Fire”, is the number one determinant I consider when prescribing foods to my clients. The digestion supports all of the other systems. And in my opinion, it is not possible to achieve any other health goal until the gut is healed and functioning well. So, for instance if a food you see listed below doesn’t agree with your stomach, then healing properties of that food wouldn’t be available to you. It is best to choose a similar food that you feel good with.
- Eastern– Nourishment from an Eastern philosophical viewpoint is in line with my own Food as Medicine approach. Traditional Chinese Medicine (TCM) school of thought believes that cooked foods are more energetically nourishing to most Constitutions for the Meridians and Organs, with few exceptions. While, Ayurvedic medicine considers the three Dosha (Vata, Pitta, Kapha) and prescribes foods suitable. It is for this reason, that it is only appropriate for most body constitutions to eat raw or uncooked foods sparingly or rarely. Raw or uncooked foods are encouraged generally during mid-summer when outdoor temperatures are high in dryer climates. Raw and fresh foods are suitable more often, for those who live in warm, tropical climates year-round. More specifically, Five Elemental Theory (TCM) adds that aspects of specific body organs and meridians are simultaneously heightened or diminished during the corresponding season and element, and that we can use food to enhance these systems. Thus, specific foods are believed to be more beneficial for the vitality of each meridian or organ system. Not only is eating warm, cooked foods important but the taste and spice levels of foods are important as well. Because specific organ systems such as the Spleen and Liver are primarily involved in “Blood” vitality, these directly come into play for women during the monthly cycle.
- Western– A look at what’s happening physiologically as woman’s nutritional needs change during each phase of her cycle. Observed from a Western nutritional content viewpoint. This is where Science based essential nutrient requirements such as enzymes, vitamins, minerals and fat needs are considered. Also considered are personal eating preferences such as plant based, macrobiotic etc.
- Seasonal/Local– Eating with the Season from a Geographical and Slow Food philosophy vantage. Until relatively recently in history, people have traditionally eaten foods that are in season at the geographical location where they live. It has been long believed that the land and soil will naturally put forth the correct foods to be eaten to allow us to thrive in every specific climate during each season of the year.
The Four Phases-
Below we’ll discuss the four phases of a woman’s menstrual cycle and corresponding food choices to support her during each. Keep in mind these food recommendations are generalized. If you know your Constitution (TCM or Ayurvedic) then please modify accordingly or ask your practitioner for specifics.
First Two Weeks:
Menstrual Phase~
What’s happening: The menstrual phase begins when your period starts. Progesterone and Estrogen levels drop causing the shedding of the ovarian lining that isn’t needed if an egg isn’t fertilized. Bleeding normally lasts 3-7 days and anything from light spotting to heavy flow can be experienced.
To Feel Your Best: Eat warm easy to digest foods like rice or buckwheat porridge (congee), warm rice pudding etc. On top add ghee or a good cultured butter, real maple syrup or local honey, hemp hearts and toasted pecans crumbled over. Or try pureed soups like butternut squash with Ceylon cinnamon and cardamom with a drizzle of a fruity olive oil and toasted pumpkin seeds on top. (Look for a pumpkin-miso soup in my recipes section.) Eat foods that are rich in Omega 3 fats, like avocado, hemp seed hearts, flax seeds and salmon. Eat iron rich foods such as sauteed dark leafy green like collards and swiss chard. And if you’re a meat eater, lamb or ground beef can boost energy levels.
Follicular Phase~
What’s Happening: After your period ends more eggs are maturing and estrogen is rising. This follicular phase overlaps slightly with the menstrual phase beginning on the first day of bleeding and ending when you ovulate.
To Feel Your best: Eat legumes, especially easy to digest ones like Adzuki beans and lentils. Eat lacto-fermented vegetables like sauerkraut and beets. Eat seaweed and other sea vegetables, dark leafy greens, vegetable stock or bone broth and small amounts of organic animal protein primarily beef or lamb.
Last Two Weeks:
Ovulation Phase~
What’s Happening: Your body releases an egg to be fertilized. And, this is the window where you can get pregnant.
To Feel Your Best: Eat foods that make you feel energized such as fresh fruit, rice pasta, orzo salad with sautéed vegetables like peas, green beans, sweet peppers and carrots. I love a bowl of warm rice with sauteed greens and a little bit of ground beef on top. I sprinkle Ume plum vinegar over top.
Luteal Phase~
What’s Happening: The stretch of time between ovulation and Menses. Hormones thicken and ripen the uterus to prepare for potential pregnancy. Hormones decline, and mood can dip too.
To Feel Your Best: Eat more foods rich in B vitamins. Eat roasted root vegetables such as yams and sweet potatoes, sautéed kale and brown rice. Also the rice bowl I mentioned above is great here. Try warm rice with black lentils with edemame and hemp hearts.
Always listen to the feedback your body offers about foods. This can come in the form of cravings for a certain food or an avoidance of them. While many of us can relate to the craving for dark chocolate during our menstrual phase, it’s important to remember that strong cravings for overtly sweet foods may indicate an imbalance of meridians or bacteria. It’s something to keep in mind. Also, speak with your physician about changes to eating habits if you have been advised to adhere to a strict menu.
