Navigating Perimenopause with Traditional Chinese Medicine: Diet, Balance, and Acupuncture Support
Perimenopause is a natural stage in every woman’s life. It marks the transition towards menopause, typically beginning in your 40s, though it can start earlier. During this phase, hormonal fluctuations often bring symptoms like hot flushes (flashes), night sweats, mood swings, and changes in menstrual cycles. While these symptoms can sometimes feel overwhelming, Traditional Chinese Medicine (TCM) offers a holistic approach to easing the transition and promoting balance in both body and mind.
In TCM, perimenopause is viewed as an imbalance in the body’s energy or Qi, particularly affecting the Kidneys, Liver, and Heart. These organs govern aspects of reproduction, emotional stability, and blood circulation. By focusing on replenishing Yin (cooling energy) and calming internal heat, Chinese Medicine can help manage symptoms and support a smoother transition through this important life stage.
Understanding Perimenopause in TCM
In TCM, the Kidneys are considered the foundation of reproductive health, and as we age, Kidney Yin (the cooling, nourishing energy) and Yang (the warming, active energy) may decline. Perimenopausal symptoms such as hot flushes, anxiety, and sleep disturbances are often attributed to a deficiency in Yin and excess Yang, causing internal heat and imbalance.
The goal of treatment is to balance the Yin and Yang energies, nourish the Kidneys, and harmonise the Liver and Heart to soothe emotional fluctuations and ease physical symptoms.
Dietary Recommendations for Perimenopause
Food plays a vital role in supporting your body through perimenopause. TCM places a strong emphasis on a nourishing, cooling, and calming diet to address the heat and dryness that often arise during this phase.
Seed Cycling and the Power of Seeds
Incorporating seeds into your diet can help balance hormones naturally. In TCM, seeds are seen as nourishing to the Yin energy, and they also have a grounding effect.
Here’s a basic seed cycling guide that can complement your hormonal health during perimenopause:
Flaxseeds and pumpkin seeds (Days 1-14 of your cycle): Rich in omega-3 fatty acids, these seeds support estrogen levels and promote healthy liver function, aiding in the smooth flow of Qi.
Sesame seeds and sunflower seeds (Days 15-28 of your cycle): These seeds help boost progesterone levels and nourish the Kidneys and Liver, which are essential during the perimenopausal phase.
Note: If you no longer have periods or have irregular cycles during perimenopause, you can simply alternate seed combinations every two weeks. Start with flaxseeds and pumpkin seeds for two weeks, then move to sunflower and sesame seeds for the next two weeks. This helps mimic the natural hormone fluctuations of a typical cycle.
Try adding these seeds to your morning porridge (see recipe below) for an easy and beneficial addition to your routine.
Foods to Cool Internal Heat (to reduce hot flashes):
Cucumbers and watermelon: Great for cooling the body and quenching internal heat, these can help reduce hot flushes.
Leafy greens: Spinach, kale, and chard are cooling and nourishing to the Liver and Kidneys.
Soy products (in moderation): Tofu, edamame, and tempeh are rich in phytoestrogens, which may help balance hormones and reduce symptoms like hot flushes.
Bone broth: This is a deeply nourishing food in TCM, believed to strengthen Kidney Yin and improve overall energy levels.
Black sesame seeds: Known for their Yin-nourishing properties, these seeds help to cool the body and moisten dryness, both common issues during perimenopause.
Hydration
Keeping hydrated is essential for maintaining Yin and preventing dryness in the body. Drink plenty of warm herbal teas, such as chrysanthemum, licorice root, or pepermint tea, which are cooling and help relieve internal heat. Try to avoid excessive caffeine and alcohol, as they can contribute to heat and worsen symptoms like anxiety and hot flushes.
Research on Acupuncture for Perimenopause
Acupuncture has been shown to be effective in managing perimenopausal symptoms. A 2019 study published in the journal BMJ Open (1) found that acupuncture significantly reduced the frequency and severity of hot flushes and night sweats in perimenopausal women . Similarly, research published in Menopause Journal (2) in 2020 indicated that acupuncture can help alleviate emotional symptoms like anxiety and depression associated with perimenopause .
Acupuncture works by regulating the body’s energy flow and addressing imbalances in the Kidney, Liver, and Heart meridians, which play a significant role in hormonal balance and emotional health. Treatments also increase the production of endorphins, the body’s natural painkillers, which can help reduce stress and improve sleep quality.
The Role of Acupuncture During Perimenopause
Acupuncture is a gentle yet powerful tool to help ease the transition through perimenopause. By focusing on specific points related to the Kidney and Liver meridians, acupuncture can help balance hormones, improve sleep, and reduce symptoms like hot flushes, night sweats, and mood swings.
Whether you’re seeking relief from physical discomfort or emotional stress, acupuncture can support your body’s natural rhythms during this important stage. Regular treatments during perimenopause can help you feel more balanced, energized, and in tune with your body’s changing needs.
Simple Recipe: Porridge with Seeds & Hormone-Supporting Ingredients
This porridge is warming but balanced, with ingredients that nourish Yin and gently support hormone health without creating heat.
Ingredients:
1/4 cup plain oats (or quinoa, buckwheat, or millet)
1 tablespoon ground flaxseeds (Days 1-14 of your cycle)
1 tablespoon pumpkin seeds (Days 1-14 of your cycle)
1 tablespoon sesame seeds, preferably black (Days 15-28 of your cycle)
1 tablespoon sunflower seeds (Days 15-28 of your cycle)
1/4 cup oat milk (for extra creaminess and nourishment)
1/2 pear, chopped (for its Yin-nourishing and cooling properties)
A small handful of goji berries (to nourish Blood and Yin)
A pinch of cardamom or a small amount of vanilla (to support digestion without adding heat)
1 cup water
Instructions:
In a small saucepan, combine the oats and water. Bring to a gentle simmer over medium heat.
Add the chopped pear and cardamom (or vanilla), and let it cook for about 10–15 minutes, stirring occasionally, until the oats are soft and the mixture is warm and creamy.
Stir in the ground flaxseeds, sesame seeds, sunflower seeds, and goji berries in the last few minutes.
Add a splash of almond or oat milk at the end for extra creaminess, and serve warm.
Lund, I., Lundeberg, T., Lönnberg, L., & Svensson, J. (2019). "Effect of acupuncture on hot flushes in women with natural menopause: a randomized controlled trial." BMJ Open, 9(3), e023637. https://doi.org/10.1136/bmjopen-2018-023637
Avis, N. E., Coeytaux, R. R., Isom, S., Prevette, K., Morgan, T., Acuna, G., ... & Allen, I. (2020). "Acupuncture for menopausal hot flashes: a randomized trial." Menopause, 27(5), 590-597. https://doi.org/10.1097/GME.0000000000001514