PMS: Please Make Space

By Grace Escolme, Five Element Acupuncturist & Women's Health Practitioner

The collective rage, guilt and shame. Please make space, because we are in pain. We are reflecting on our boundaries. We have been pushed for so long, drowned, silenced and burnt before then. We do not want to keep up with your pace of productivity. This is not dysfunction. This is not a disorder to be managed. This is the body speaking in its oldest language, asking for what it has always needed. Space. Stillness. Permission to turn inward.

The Red Tent

Living in isolation from your menstruating friends or womb elders will leave you feeling like you are going mad. Like you are making things up. Like you are a fragile person who simply needs some help…

Do you know why women used to gather in circle?

We used to sit together in a red tent or an area of our community where we could go and bleed in peace, in a restful state. We would be looked after by other women at this time. '

Women were the proverb.

During menstruation, the two hemispheres of the brain draw into deeper connection with one another. This is what scientists now understand as heightened intuition, an increase in integrative, associative thinking as progesterone drops and the nervous system becomes more sensitised. I think we have forgotten how important our bleed time truly is.

The Neuroscience of Menstruation…

In the late luteal phase, falling oestrogen and progesterone alter activity in the left and right hemispheres of the brain, bringing them into closer connectivity. Research suggests this shift heightens emotional sensitivity and pattern recognition — the very qualities ancient cultures interpreted as oracular.

Cacioppo S, Bianchi-Demicheli F, Bischof P, Deziegler D, Michel CM, Landis T. Hemispheric specialization varies with EEG brain resting states and phase of menstrual cycle. PLoS One. 2013 Apr 30;8(4):e63196. doi: 10.1371/journal.pone.0063196. PMID: 23638185; PMCID: PMC3640095.

On the Living Intelligence of Menstrual Blood

I was recently with a medicine woman in Cornwall. She told me a story of her time with the Aborigines in the Australian outback. She witnessed women collecting their menstrual blood in shells. When an Aboriginal man broke his leg or damaged his knee, they poured menstrual blood over the affected area and wrapped it with natural fibres. Within the same day, the man could put pressure on the leg, and within a week, he was walking. Menstrual blood is not waste. It is the most mineral-dense, stem-cell-rich fluid the human body produces.

What Menstrual Blood Actually Contains….

Menstrual fluid is a complex biological substance, not simply shed endometrial tissue and blood. It contains endometrial stem cells now classified as menstrual blood-derived mesenchymal stem cells (MenSCs), which have demonstrated remarkable regenerative capacity in early laboratory and clinical research.

Menstrual blood is also rich in iron, zinc, copper and magnesium, as well as growth factors including vascular endothelial growth factor (VEGF), epidermal growth factor (EGF) and transforming growth factor beta (TGF-β), all of which play active roles in tissue repair and wound healing. The healing applications witnessed in indigenous traditions may reflect an intuitive understanding of this biology long before the language of molecular science existed.

Chen L, Qu J, Xiang C. The multi-functional roles of menstrual blood-derived stem cells in regenerative medicine. Stem Cell Res Ther. 2019 Jan 3;10(1):1. doi: 10.1186/s13287-018-1105-9. PMID: 30606242; PMCID: PMC6318883.

The Metal Element and the Autumn of the Cycle

Premenstrual symptoms occur in the luteal phase, also known as the autumn season of the menstrual cycle. Blending the menstrual cycle with five element chinese theory, Autumn is associated with the metal element.

The Metal Element governs our sense of value, our self-respect, and the quality of what we allow to enter and what we choose to release. Its two organs illuminate its nature perfectly;

If we follow the law of as within, so without, this is precisely what is happening in our emotional landscape during the Autumn season. The metal within us is asking us to reflect on what are values truly are;

The questions the Autumn season is asking:

— What makes me feel of worth?

— Where is my energy best given?

— What are my precious metals? What feels like gold to me?

— Are my relationships aligning with my values?

— Do I respect myself? Do I validate myself, the trash and the gold?

Why We Feel This Way in the Autumn season?

After ovulation, oestrogen declines and progesterone begins to rise. Oestrogen acts as an emotional buffer, so the fall in this hormone can leave you feeling sensitive. What once you could recognise as a teasing, silly remark in the preovulation, ovulation phase now hits home. Sometimes more than intended.

In clinical research, women report that during the luteal phase of their cycle, they experience a temporary lower threshold for tolerating what does not serve them. Emotions are not arising during your luteal phase, instead they are being exposed. Just as a tree extracts only the nourishment from the leaf and the rest falls off the tree and down onto the floor. This is whats happening to our emotional state, what doesn’t feel nourishing and valuable is exposed so we have a chance to let it go. This can be as simple as self-criticism. Functional medicine and integrative gynaecology increasingly recognise the luteal phase as a window of heightened self-knowledge. Making space to feel and listen to these emotions, is where our ‘productivity’ sits in this phase.

Life & Death & Grief

The emotion associated to the metal element in Chinese medicine 5-element theory is Grief. The lungs surround the heart, like angel wings and the metal element is drawn as a white circle with a red dot in the middle. Grief, misunderstood and mysterious, is the notion of the inhale and exhale so we can both protect, feed and communicate to the heart at the same time.

Grief is the notion of letting go to allow the hearts love to fill the space. It’s most loving memories of people and experiences who are in the past, however challenging they were there is love present because this is what grief does. There’s a correlation to this rythm with the menstrual cycle, there is a direct channel from the womb to the heart.

Women are beings of life and death. We carry the ability to create new life, not only in human form but in every creative project we birth. We also live on a polarity, a binary planet, which means if one exists the other must too. So just as we are creators, we are also masters in death and therefore grief.

When we give ourselves the boundary of space, disconnection time from the rest of the world, time to reflect, wrapped up warm and comfortable for a few minutes or hours each day during the autumn of the cycle, and we ask others to respect we give ourselves access to grief. You may find it becomes easier to heal painful or irregular periods, imbalanced hormones, unexplained infertility. Because you are giving yourself time each day to deeply listen.

Please make space, whilst I make space for myself.

Clinical notes are included for educational purposes and should not replace medical advice.

5 Season Cycle: Elemental Hacks to Hormonal Health

By Grace Escolme, Five Element Acupuncturist & Women's Health Practitioner

Chinese medicine is over 5,000 years old. And at its heart is an understanding that has taken the modern world centuries to forget, that the human body is not separate from nature. It is nature.

Within Chinese medicine, there are five seasons: Winter, Spring, Summer, Late Summer and Autumn. Just as these seasons exist in the natural world, they exist within the body, and within every woman's menstrual cycle.

Just as our modern world has fallen out of sync with the rhythms of the natural world, so too have our bodies. More and more women are experiencing hormonal imbalance, fatigue, anxiety and disconnection from themselves. This is the inevitable consequence of living against our primal nature, in a world that was largely not designed with the female body in mind.

Each season carries its own intelligence, insight into where we should put our focus so we can provide optimal nourishment to our mind and body. Prioritising our longevity over supposed productivity. 

The Five Seasons of Your Cycle

Winter: Menstruation (Days 1-5)

Element: Water | Organs: Kidney & Bladder

Winter is a time of hibernation. Keeping warm, sleeping in, stillness, survival. There is nothing more fear-inducing than being outside when it’s dark and minus ten degrees with nowhere to rest. The winter season is associated with the water element, home to our bladder and kidneys. When these organs are out of balance inside us, we go into fight or flight. Nervous system overdrive. Shaky hands and legs, we often find it hard to sit still. It is our primal defence mechanism that's screaming at us. We need to rest. 

On days 1-5 of the menstrual cycle, oestrogen and progesterone drop to their lowest levels. Our immune system is at its most vulnerable. The body draws its energy deep inside. In many indigenous traditions, menstruation was considered a sacred time, a portal between worlds, a moment of heightened intuition and visionary clarity. Scientifically, it is a time when the two sides of the brain hemispheres are in connection, and scientists have recognised this as intuition. At this time, women were cared for and expected to rest, but often in our modern world, we do not get this time and have to take pills or drink lots of caffeine to be able to keep up.  

What your body needs in winter:

Movement: Gentle and restorative. Yoga nidra, slow yin yoga, walking in nature, and swimming. Gentle Hip opening exercises help smooth blood flow. This is not the time for HIIT or high-intensity training, which depletes kidney energy, the very reserves you are trying to protect. If you push hard in winter, you will feel it in the spring.

Food: Warming and nourishing. Bone broth, root vegetables, lentil soups, warming spices like ginger and cinnamon. Avoid cold, raw foods during menstruation; they constrict the blood flow and can worsen cramping. Think: Warm sweet potato curry, an easily digestible complex carb to balance the blood sugar. 

Work: Lower your output expectations. This is not the week for big launches, important presentations or demanding creative projects. It is, however, an extraordinary time for reflection, journaling, visioning and inner work. Deep listening allows for golden clarity and insights to shine through. 

Sex: At this time, the cervix sits very low in the uterus. If the body is not fully ready, this can lead to painful sex. Deeply connected sex can actually ease cramping by releasing oxytocin and increasing blood flow. Taking much more time in foreplay and eye contact will help the body feel truly safe and ready for penetrative sex. Follow what your body genuinely wants, not what you feel you should want.

Spring: The Follicular Phase (Days 6 - 11)

Element: Wood | Organs: Liver & Gallbladder

A fresh start, hope for a bit of light after a long dark winter. Fresh morning dew illuminated by streams of sunlight on a green leaf. A feeling of hope and a new cycle. A stretch upwards and strength in the legs to spring out of bed in the morning. 

In Chinese medicine, Spring is associated with the wood element, home to the liver and gallbladder organs. The liver is responsible for the smooth flow of blood and qi, whilst the gallbladder gives us the ability to make decisions. Together they are like teenagers, inspired, motivated and extroverted. Interestingly, both the liver and gallbladder meridians (energy pathways) run through our knees and legs. Emphasising this relationship, our knees give us the ability to stand up and stay flexible. Our legs give us the ability to walk or run throughout our lives. 

In the menstrual cycle, Spring is pre-ovulation, Oestrogen gently rises, and the body begins to regain some energy. Just as in the seasons, after we’ve finished bleeding, we come out of hibernation. We feel stronger in our legs and more capable of moving forward into this new cycle. The mind begins to sharpen, and we want to start to plan and organise our lives once more. 

What your body needs in spring:

Movement: This is when your body responds best to challenges. Increase intensity gradually, running, cycling, strength training, and dance classes. Your energy is building toward its peak, and your body will reward you for meeting it with movement.

Food: Fresh and Green. Leafy greens, sprouts, young vegetables, foods that reflect the season's energy. Liver-supportive foods like beetroot, lemon or herbs like Nettle. Avoid heavy, stodgy meals; your digestion is lighter and faster now.

Work: Begin new projects. Brainstorm, plan, pitch, take risks. Your prefrontal cortex is firing at full capacity, and your verbal fluency is at its highest. Schedule important meetings, creative sessions and networking events here. This is your most productive planning and organising phase.

Sex: The cervix is higher in the uterus, and biologically, you’re on the lookout for a mate. You are moving toward your most magnetic phase: flirtatious, playful, open to connection. This is a wonderful time for dates, new romantic experiences and exploring what you want.

Summer: Ovulation (Days 12 - 15)

Element: Fire | Organs: Heart, Small Intestine, Pericardium & Triple Warmer

Bright sunshine warms up the skin, floral smells fill the air and beautiful, bright colours paint your horizon. Nature is at its fullest expression, and so are you! 

Summer is associated with the fire element, home to the heart, small intestine and regulation of our body temperature. The fire element is involved in transformation; it matures all that it touches, so the fullest expression can be on display. The fire also governs how we play, love and connect with all other beings. 

In the menstrual cycle, summer represents our ovulation phase. Oestrogen peaks and a surge of luteinising hormone trigger the release of an egg. You are, biologically speaking, at your most fertile, most magnetic and most communicative. 

What your body needs in summer:

Movement: Your pain threshold is highest, and your physical performance peaks around ovulation. This is the time for your hardest workouts, heavy lifting, intense cardio, competitive sport, and dancing until late. You want to be moving, grooving and celebrating your beauty! 

Food: Light and cooling. Raw salads, smoothies, and lighter proteins. Your metabolism is running hot, so you need less heavy fuel. Anti-inflammatory foods like turmeric, berries and leafy greens support the liver in clearing the oestrogen surge, which is super important for later in the cycle. 

Work: Network, present, lead, be seen. Your charisma and communication skills are at their absolute peak. Post on social media. Have the difficult conversation. Ask for the pay rise. Host the event. The world is most receptive to you right now; meet it.

Sex: The cervix sits high in the uterus; you’re most likely feeling warm and juicy. Desire is high, lubrication is at its peak, and many women experience their most profound pleasure and connection at ovulation. If you are trying to conceive, this is your window. If you are not, wear protection; you’ve got a 24-hour ovulation window. To learn more about tracking your fertile window, go watch the video on cycle sistas. 

Late Summer: Post-Ovulation (Days 16 - 19)

Element: Earth | Organs: Stomach and Spleen 

Fruit trees are covered with apples and figs, and the air smells of oats and overripe fruits that have just started to decompose on the floor. Everything is sweet to taste, the sun sits a bit lower in the sky, and the harvest colours are warm and inviting. Friends come back into the kitchen to cook together, instead of gathering outside in the sun. 

The Late summer season is associated with the earth element, home to the spleen and stomach organs. The Earth creates our form, flesh and muscles. It is the element of nourishment, how we digest and process life. 

In the menstrual cycle, oestrogen falls post-ovulation, and progesterone is on the rise. The body is preparing to create a baby if the egg has been fertilised. You might’ve created and completed a project or idea you were planning in the spring phase of the menstrual cycle. Either way, this is a time for your body to feel satisfied with your achievements, however great or small they might be. 

What your body needs in late summer:

Movement: Pay attention to your form, controlled, precise, and strengthening without taxing the nervous system. Lighter load of strength training and/or pilates is great for this phase of the menstrual cycle. Stay consistent in nourishing and replenishing your body to keep building muscle.

Food: Warm and nourishing. Your metabolism begins to shift as progesterone rises; the body needs more sustaining fuel now. Think roasted root vegetables, warming soups, sweet potatoes and slow-cooked grains. Naturally sweet whole foods like pumpkin, cooked apple, dates, support Spleen energy without creating the dampness that refined sugar generates, and that dampness, left unchecked, is one of the root causes of bloating, heaviness and fatigue in the second half of the cycle. 

Work: Consolidate, collaborate and complete. Just off the back of summer, there’s still a want to check in with your team, but now the earth element gives you the ability to hold space for others and nurture relationships. The Earth element governs both giving and receiving. Make sure you are filling your cup as much as you are filling up others.

Sex: The heat of ovulation has softened, but the warmth remains. The cervix begins to lower slightly, and the luscious lubrication of ovulation starts to dry up. If you’re feeling sensitive, make sure to take time for emotional intimacy so pleasure can be met. 

Autumn: The Luteal Phase (Days 20 - 28)

Element: Metal | Organs: Lungs & Large Intestine

Crunch under the feet of fallen leaves, ominous bright white light streaming in between the patchwork coloured trees. Space to reflect. Connection to the heavens and the earth, as the leaves drop back down to decompose once again to make next year's soil. Nature is keeping the most valuable for the next cycle and letting go of the rest.

Autumn is associated with the Metal element, home to the lungs and large intestine. These organs are our receptors to the world. The inhale and exhale of our breath, and what we take in and release through our bowel movements. When out of balance, we can feel as though we haven’t taken the rubbish out, and it’s starting to make the room smell like rotting food. This is what happens in the menstrual cycle, too! 

In Autumn, if the egg has not been fertilised, progesterone begins to fall, and oestrogen drops too. The uterine lining is thickening, and the body is building a nest to protect the new potential of new life. Creating a comfortable place where you can be warm and find time to reflect, write and paint is the perfect practice to restore the nervous system. Autumn is when premenstrual symptoms can occur if the body has been struggling to produce or metabolise hormones correctly.

What your body needs in autumn:

Movement: In autumn, as progesterone peaks and then drops, shift toward more restorative practices. Walk more. Stretch more. Rest more. Yoga flows, swimming, nothing taxing on the nervous system. 

Food: Nutrient Rich, Hot. Your metabolic rate rises slightly before menstruation, and ignoring that hunger is one of the most common mistakes women make in this phase. Your body needs slow-release energy that keeps blood sugar stable and cortisol in check. Irritability, cravings and mood swings are going to be worse when you don’t nourish yourself. Magnesium is effective at reducing inflammation, cramps and supporting sleep. Dark leafy greens, pumpkin seeds, sesame seeds, almonds, dark chocolate and black beans are all great examples of nourishing foods. 

Work: Your critical thinking is at its peak here. Use it for editing, refining, and reviewing. The big visions of spring are now tested against reality, and autumn is when you separate what is of value and what was an exciting idea. Validating your work rather than being an inner critic can be helpful here. 

Sex: The cervix is descending in the uterus. Slow, respectful touch and presence can reignite your romance. Deeply listening to how the body feels and communicating your desires in this phase creates a deep connection. Make space for yourself and your values. Educating and communicating with your partner about where you are in your menstrual cycle can transform your relationships. 

How to Start Living With Your Cycle

The easiest way is to start tracking your cycle in whichever way works for you. 

Please find a chart on the cycle. sistas bio and start immediately, or wait for the first day of your next period. By tracking the day you're on in your menstrual cycle, you can take 5 minutes a day to notice how you’re feeling. Over time, this transforms from a habit into a consistent connection to your body. 

This is self-healing. 

You are unstoppable when you know how to heal yourself and come back into connection with yourself. 

When you begin to pay attention to the patterns of the five seasons inside you, each menstrual cycle, you will automatically bring your body closer to balance. As a five-element acupuncturist, I have witnessed the body's innate intelligence to heal. Our bodies are designed to work with us, never against us.

If you’d like more support on this please reach out by sending me an email, I’d love to connect.