Menstruation: Winter (Dark Moon)
What if your monthly cycle wasn’t a curse, but a powerful rhythm meant to guide and restore you?
Step into the quiet wisdom of your body as we explore menstruation, the “winter” of your internal seasons. Through personal stories, ancient practices, and modern insights, this post uncovers how to embrace this transformative phase with nourishing foods, gentle rituals, and activities that honor your need for rest and renewal. Rediscover the beauty of slowing down and tuning into your body’s natural rhythm—because this season isn’t just about bleeding, it’s about blooming from within.
Our bodies are always changing, and menstruation, the first day of our cycle, marks the beginning of an internal season. These "internal seasons" are the distinct phases our bodies experience each month, mirroring nature’s cycles.
Menstruation is winter—a time of rest, renewal, and going inward.
Bleeding is an initiation, a sacred transition that connects us to the greater rhythms of life. Blood moves us from girl to maiden (menstruation), maiden to mother (birth), and mother to crone (menopause). It’s a process of becoming, and when we honor this, we create space to embrace the changing tides of our bodies and lives.
In winter, like the earth, we are called to slow down. Progesterone and estrogen are at their lowest, and our energy naturally dips. This is not a weakness; it’s an invitation to rest and recalibrate. Menstruation is a time for reflection, shedding what no longer serves us—both physically and emotionally—and preparing for the growth ahead.
Unfortunately, in our modern world, we’ve become disconnected from these rhythms. Menstruation is often pathologized and medicalized, seen as something to manage or suppress. We’re rarely taught to honor the process or listen to the messages our bodies send us. But when we reconnect with the cycles within us, we begin to understand our needs, our energy, and our emotions on a deeper level.
Understanding the internal seasons of our cycle can transform how we experience menstruation. It’s not just a time to endure cramps or feel “out of commission.” It’s a moment to pause, reflect, and tap into our body’s innate wisdom. Imagine this: instead of dreading your bleeding, you embrace it as a time to nurture yourself, listen to your needs, and honor the beauty of your body’s design.
Winter is a season of stillness and restoration. By leaning into this phase, we give ourselves the gift of renewal, stepping into the next stage of our cycle with clarity and strength.
Energy and Creativity
The first few days of menstruation can feel like a natural pause button. It’s okay to move gently—perhaps curling up with a book, journaling, or indulging in a long bath. Journal your thoughts, emotions, or intentions. This is a good time for introspection.
Here are some ideas for journal prompts:
What thoughts or feelings am I ready to release during this phase?
How can I honor the signals my body is sending me?
Are there parts of my cycle that feel challenging or empowering? How can I embrace both?
How has my body supported me this month, and how can I thank it?
Who or what in my life feels nourishing right now? How can I nurture those connections?
Food and Mood
That craving for comfort foods? It’s your body responding to hormonal dips, particularly a drop in serotonin. Instead of reaching for sugar-packed snacks that lead to energy crashes, nourish yourself with wholesome, carb-rich foods like sweet potatoes, oats, or hearty soups. These provide sustained energy while stabilizing your mood. And yes, a piece of good dark chocolate is more than fair game—its magnesium content can help relax muscles and improve your mood.
Here is an option for a Winter cycle stew:
Ingredients:
Beef (Stew Meat, Ground Beef, or Steak):
Rich in heme iron, which is more easily absorbed by the body than plant-based iron.
Cut into bite-sized chunks, sear first for flavor, and simmer in the stew to tenderize.
Best Cuts: Chuck roast, short rib, or sirloin.
2 tbsp olive oil or ghee
1 onion, finely chopped
2 garlic cloves, minced
1-inch piece of fresh ginger, grated (anti-inflammatory and soothing)
2 cups chopped leafy greens (like kale, spinach, or Swiss chard for iron and magnesium)
1 large carrot, diced (vitamin A and antioxidants)
1 cup sweet potato or butternut squash, cubed (for comforting carbs and beta-carotene)
1 cup cooked lentils or chickpeas (protein, iron, and fiber)
1 cup diced tomatoes (fresh or canned) (rich in vitamin C for better iron absorption)
4 cups vegetable or bone broth (hydrating and mineral-rich) **even better if you can make your own bone broth (see below)
1 tsp turmeric powder (anti-inflammatory and hormone-supportive)
1 tsp cumin
1/2 tsp cinnamon (balances blood sugar and adds warmth)
Salt and black pepper, to taste
Juice of half a lemon (for flavor and vitamin C)
Optional: 1/2 cup cooked quinoa or wild rice (extra fiber and protein)
Instructions:
Heat olive oil or ghee in a large pot over medium heat. Add the onion, garlic, and ginger, sautéing until fragrant and translucent.
Add the carrots, sweet potato (or squash), and spices (turmeric, cumin, and cinnamon). Cook for 2–3 minutes to toast the spices.
Pour in the broth and bring to a simmer. Cook until the vegetables are tender, about 15–20 minutes.
Stir in the cooked lentils or chickpeas, diced tomatoes, and leafy greens. Let simmer for another 5–7 minutes.
Add the cooked quinoa or rice if using, and adjust the seasoning with salt, pepper, and lemon juice.
Serve warm and garnish with fresh herbs (like cilantro or parsley) if desired.
Movement and Rest
If cramps or low energy make you want to skip workouts, don’t stress. Gentle movement, like restorative yoga or a slow walk, can actually alleviate cramps and uplift your mood. Listening to your body is key: some days may call for rest, while others invite a lighter version of your favorite routine.
Sleep and Dreaming
The hormonal shifts at this phase—low estrogen and progesterone—can disrupt sleep, sometimes leading to vivid or unsettling dreams. This is an opportunity to create a calming evening ritual. Play soothing music, try a meditation app, or sip on herbal tea to ease into restful sleep.
What Does Traditional Chinese Medicine Say About Menstruation?
In Traditional Chinese Medicine (TCM), menstruation is viewed as a vital aspect of a woman's overall health and a reflection of her body's balance, particularly the flow of Qi (energy) and Blood. TCM emphasizes nourishing and supporting the body during menstruation to promote smooth flow, replenish lost nutrients, and harmonize the internal environment.
Blood and Qi:
Menstruation relies on the proper circulation of Blood and Qi. Stagnation of Qi or Blood can lead to cramps, clots, or irregular flow.
A deficiency in Blood or Qi can result in fatigue, light flow, or amenorrhea.
Organs in Focus:
The Liver governs the storage and smooth flow of Blood. Emotional stress or stagnation affects the Liver, causing menstrual irregularities.
The Spleen supports Blood production and energy. Weak Spleen Qi can lead to heavy bleeding or fatigue during menstruation.
The Kidneys store essence (Jing), which is vital for reproductive health and hormonal balance.
TCM Menstrual Philosophy:
Menstrual Phase (Blood Phase): Focus on replenishing Blood and warming the body.
Foods to avoid: Cold or raw foods, as they can stagnate the flow of Qi and Blood.
Bone broth is a staple in TCM for nourishing the Blood and supporting overall health. For menstruation, ingredients are chosen to replenish Blood, Qi, and Jing, as well as to support warmth and balance.
Ingredients:
2 lbs organic beef, chicken, or pork bones (rich in minerals to replenish Blood)
2–3 slices fresh ginger (warms the body and promotes circulation)
1 piece of Dang Gui (Angelica Sinensis) (classic herb for replenishing Blood and regulating menstruation)
2–3 red dates (jujube) (tonifies Blood and Qi, harmonizes the Spleen)
1/4 cup goji berries (nourishes Liver Blood and supports vision)
1 piece of Chinese yam (Dioscorea) (supports Spleen Qi and digestion)
1 stick cinnamon (warms the womb and improves circulation)
1–2 cloves garlic (stimulates digestion and Qi flow)
2 tbsp apple cider vinegar (to extract minerals from bones)
Water (enough to cover bones)
Instructions:
Place the bones in a large pot or slow cooker. Add apple cider vinegar and let sit for 30 minutes to draw minerals out of the bones.
Add ginger, garlic, Dang Gui, red dates, goji berries, Chinese yam, and cinnamon.
Cover with water and bring to a boil. Reduce to a simmer and cook for at least 8–12 hours, or longer for richer flavor and nutrients.
Strain the broth and discard the solids. Season with salt if desired.
Drink warm, or use as a base for soups and stews.
Why This Bone Broth Works:
Dang Gui (Angelica Sinensis): Known as "female ginseng," it nourishes and invigorates Blood, regulates menstruation, and alleviates cramps.
Red Dates and Goji Berries: Build Blood, improve energy, and provide a natural sweetness.
Chinese Yam: Strengthens the digestive system, ensuring proper absorption of nutrients.
Ginger and Cinnamon: Warm the body, relieve pain, and promote smooth menstrual flow.
What Herbs Are Supportive For Menstruation
There are so many herbs that are super helpful during menstruation. Uterine Wisdom & Wellness has tinctures and tea blends that are specific towards Winter cycle but below I share some basic information regarding herbal support.
1. Cramp Relief
Cramp Bark (Viburnum opulus):
Known for its ability to relax uterine muscles and reduce cramping.
Often used as a tincture or tea.
Black Haw (Viburnum prunifolium):
A close relative of Cramp Bark, also effective in reducing menstrual cramps and spasms.
Particularly helpful for severe dysmenorrhea.
Chamomile (Matricaria chamomilla):
Relaxes smooth muscles and reduces stress-related tension that can exacerbate cramps.
Best enjoyed as a soothing tea.
2. Hormonal Balance
Vitex (Chaste Tree Berry, Vitex agnus-castus):
Supports progesterone production by modulating the pituitary gland.
Used for premenstrual syndrome (PMS), irregular cycles, and hormonal acne.
Works best when taken consistently over several months.
Red Clover (Trifolium pratense):
Rich in phytoestrogens, which can help balance estrogen levels.
Supports overall hormonal health and detoxification.
Dong Quai (Angelica sinensis):
Known as "female ginseng," it supports circulation and hormonal regulation.
Often combined with other herbs like Vitex for comprehensive menstrual support.
3. Heavy Bleeding or Clotting
Shepherd’s Purse (Capsella bursa-pastoris):
A potent astringent herb used to reduce heavy menstrual bleeding.
Often used in tincture form.
Lady’s Mantle (Alchemilla vulgaris):
Helps regulate heavy flow and tones the uterus.
Can be taken as a tea or tincture.
Yarrow (Achillea millefolium):
Balances blood flow—useful for both heavy and light bleeding.
Can also relieve menstrual pain.
4. Emotional Support
Lemon Balm (Melissa officinalis):
Calming and uplifting, helpful for mood swings and menstrual-related anxiety.
Often prepared as a tea or infused in honey.
St. John’s Wort (Hypericum perforatum):
Supports mood and alleviates mild to moderate depression associated with PMS.
Can be taken as a tincture or capsule.
Passionflower (Passiflora incarnata):
Eases anxiety, tension, and insomnia during menstruation.
Works well in tea blends with chamomile and lemon balm.
5. Uterine Tonic Herbs
Raspberry Leaf (Rubus idaeus):
A gentle uterine tonic that strengthens the uterine walls and eases cramps.
Rich in nutrients like iron and magnesium, making it ideal for replenishing during menstruation.
Nettle (Urtica dioica):
Nourishing and high in iron, supporting energy levels and replenishing blood.
Best consumed as a tea or infusion.
6. Detoxification and Liver Support
Dandelion Root (Taraxacum officinale):
Supports liver detoxification, helping to metabolize excess estrogen.
Often used as a tea or tincture.
Milk Thistle (Silybum marianum):
Protects the liver and enhances its function in hormone regulation.
Can be taken as a capsule or tincture.
Cycle Sense
Understanding your menstrual cycle isn’t just about knowing when your period will start—it’s about cultivating a deeper connection to your body’s rhythms and honoring what it needs in every phase. By nourishing yourself with the right foods, activities, and self-care practices, you can support hormonal balance, ease symptoms, and thrive throughout your cycle.
However, it’s equally important to know when your symptoms are signaling something more. If you’re experiencing persistent pain, extremely heavy bleeding, irregular cycles, or other concerning symptoms, it’s worth seeking support from a healthcare professional. These could be signs of underlying conditions like endometriosis, fibroids, or hormonal imbalances that deserve attention and care.
Your cycle is a powerful indicator of your overall health—a built-in compass guiding you toward balance. By listening to its signals and nurturing your body with intention, you’re not only supporting your hormones but embracing a foundation of wellness that ripples into every aspect of your life.
Remember: You have the power to rewrite the narrative around your cycle. It’s not just something to “get through” but a tool for understanding, empowerment, and growth. If you need support on your journey, don’t hesitate to reach out to someone who can guide you toward optimal health and well-being.
