~ The Ovulatory Phase ~
In Chinese medicine, the menstrual cycle is broken into two halves and four phases. The two halves are the Yin phase and the Yang phase. The four phases are menstrual, post-menstrual (follicular), ovulation, and pre-menstrual or implantation (luteal).
This blog post is the fourth in our series:
“Women’s Cycle Within Yin and Yang”
If you missed the three previous posts of this series you can catch up here:
General Overview
Menstrual
Follicular
The Ovulatory Phase of the Menstrual Cycle
After the Follicular Phase, our bodies enter the Ovulation Phase of the menstrual cycle. Ovulation is the midway point, typically occurring around 11 to 16 days before the start of your next bleed. Ovulation is the dividing point between the follicular and luteal phases of your overall cycle. During ovulation, ovaries release an egg in preparation for pregnancy. However, even if you are not trying to conceive, it can be very empowering and insightful to track your ovulation. It keeps you in tune with where your body is and what actions, foods, and wellness needs will leave you feeling like your best self. At this point in your cycle, the hormones estrogen and testosterone rise, which usually will result in feeling more energized. After this rise, these hormone levels drop sharply as we enter into the Luteal Phase.
Within Yin and Yang, ovulation is the “teetering point”. We are at the very peak of Yin energy during this phase and Yang energy is beginning to rise up. Just before ovulation occurs, the body is in a Yin state and as ovulation ends, the body is in a Yang state.
As women, it is important to know that as we go through our cycle, our needs, emotions, energy levels, appetite, sleep, and sex drive change as we transition from phase to phase. By becoming consciously aware of where we are, we can show up for ourselves in the best way possible and nourish our body's needs.
How Can Acupuncture Support Ovulation
As an acupuncturist that primarily works with fertility patients, I am passionate about supporting healthy ovulation. There is an overall focus on helping the egg to mature, supporting the body and mind to reduce stress, working towards regulating irregular cycles, and encouraging the body to have a healthy ovulation.
Certain herbal tonics I may prescribe have the effect of enhancing the surge of LH (luteinizing hormone), which stimulates the body to release the egg. While specific acupuncture points and other herbs have a moving effect on the body, which encourages the egg through the fallopian tube towards the uterus.
Studies have shown that acupuncture enhances ovarian blood flow, which is essential for the health of eggs. Blood flow can additionally be improved by making sure that you are staying hydrated and exercising regularly.
Regular acupuncture sessions at Asheville Integrative Acupuncture can support a healthy conception, as well as help with many medical conditions that may be contributing to difficulty conceiving, including: increasing fertility naturally, ovarian cysts, premature ovarian failure, luteal phase defect, damaged or blocked fallopian tubes, thyroid issues, pH balance, restricted blood flow to the uterus and ovaries, poor egg quality, sperm quality and mobility, irregular cycle and advanced maternal age (AMA). For more information on Fertility Acupuncture, please click here.
How to support your body during the ovulatory phase
This time in your cycle is the ample time to focus on connection, time with friends, getting in touch with your adventurous side, or starting on that fun project you have been wanting to tackle. Tap into your creative self and take advantage of that extra boost of energy to bring your visions to life. Communicate your needs and feelings openly, don’t bottle up what may arise during this phase.
This is the time to embrace your confidence and have fun!
Best Movement for this Time:
Take advantage of this peak in energy levels by doing movement practices such as HIIT, Cycling, Kickboxing, Strength Training, Pilates, Group Fitness Classes (embrace the social life!)
Best Foods for Nourishing this Phase:
Veggies ~ With estrogen at its peak, supporting liver detoxification is important. Leafy greens and cruciferous veggies will be your best friend! Some of these veggies would be brussels sprouts, kale, cabbage, turnips, cauliflower, bok choy and broccoli. Tomatoes, bell peppers, eggplant and asparagus (rich in Vit. C!) are other excellent options!
Fruits ~ Incorporating fruits such as berries, coconut, cantaloupe, fig, apricot, and guava is a great way to get more antioxidants and added hydration into your diet.
Grains ~ It is best to stick to lighter grains like quinoa and amaranth during this phase.
Protein ~ The omega-3 fatty acids in fish are excellent during the ovulatory phase ~ salmon and sardines. In addition, shrimp, eggs, and red lentils are all great options!
Nuts/Seeds ~ Have you heard of seed cycling before? During the follicular half of our cycle (menstruation+ovulation time), eating pumpkin seeds and flaxseeds can help to reduce PMS symptoms and support ovulation. Pumpkin seeds have high levels of zinc and magnesium (reducing PMS symptoms) and flaxseeds are high in fiber and lignans which can bind to excess estrogen. Beyond these helpful seeds, I recommend eating almonds, walnuts, pecans, and pistachios.
Extras ~ Dark Chocolate (antioxidant+improves blood flow), Turmeric (anti-inflammatory+liver detox), and Dandelion Root (liver detox)