Issue #38: moving forward.
our new look + the importance of community + winter creative gatherings
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“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”
~ Martin Luther King Jr.
We are definitely feeling transition fatigue over here as WE HAVE A NEW WEBSITE! It is amazing how tedious that process is, but we are excited to share it with you and will be adding on as we have more brain space;)
In all seriousness though, it’s hard not to feel the weight of shifting tides. As we collectively navigate the transitions of the past week combined with the post-holiday winter lull, these moments of change—both large and small—can make us feel like we are crawling. Transition fatigue is real, and it’s a reminder that while we can’t always control the changes around us, we can ground ourselves through intentional rituals and nurturing community connections that replenish us.
For women, transitions often define our journey—whether it’s the monthly ebb and flow of PMS, the emotional terrain of infertility, the life-altering shift into motherhood, or the evolving identity that comes with perimenopause. Each phase demands resilience, grace, and a recalibration of who we are. Just as community finds stability in times of change or adversity, we, too, can create our own anchors through self-care practices and gathering with those who lift us up. This week, lean into what fills your cup—a quiet moment of reflection, a shared meal with loved ones, or a group that understands your unique journey. These rituals, both personal and communal, offer strength amidst the transitions that shape us.
our NEW look…
take a look at the new INTERWOVXN website!
Click on the images above to head to the new site!
Download our WOVXN Wellness Guides (menstrual.health, fertile.health, mother.hood, peri.menopause, and breast.health) here:
PMSSSSSSSSSSSSSSSS
The premenstrual period, commonly known as PMS (premenstrual syndrome), can bring about a variety of physical and emotional symptoms due to hormonal fluctuations.
In Traditional Chinese Medicine (TCM), the menstrual cycle is viewed through the lens of organ systems that work together to maintain balance and harmony.
Liver Qi Stagnation: The Liver is considered essential for regulating the smooth flow of Qi and Blood, ensuring emotional stability and pain-free menstruation. When Qi becomes stagnant, symptoms such as irritability, mood swings, bloating, and breast tenderness can arise.
Spleen Deficiency: The Spleen governs digestion and the transformation of nutrients. Weakness in this system can lead to fatigue, sugar cravings, yeast infections, and bloating.
Kidney Yin Deficiency: The Kidneys are crucial for reproductive health and hormonal balance. As we age, Kidney Yin can become depleted, contributing to hot flashes, anxiety, and sleep disturbances during perimenopause.
During perimenopause, fluctuations in estrogen and progesterone can amplify PMS symptoms, leading to:
Increased irritability and mood swings
Heightened anxiety or depression
Sleep disturbances
More intense bloating and cravings
TCM-Inspired Tips to Support Your Body During PMS
To help manage PMS symptoms from a Chinese medicine perspective, consider the following holistic approaches:
1. Dietary Therapy
Nourish the Liver with foods like leafy greens, beets, and sour flavors such as lemon and apple cider vinegar. Try starting the day with warm water with lemon or apple cider vinegar.
Strengthen the Spleen by eating warm, cooked foods such as soups, root vegetables, and whole grains. Reduce cold and raw foods. Take time to eat versus rushing through meals and chew your food thoroughly- digestions starts in the mouth. Try this tea recipe for hormonal health to nourish blood and support the spleen.
Support Kidney Yin with black sesame seeds, walnuts, and goji berries. Check out this great handout TCM and Nutrition: Kidney Yin Deficiency for more tips.
Prioritize magnesium-rich foods such as dark leafy greens, nuts, and seeds to help reduce bloating and support mood.
Incorporate complex carbohydrates like quinoa and sweet potatoes to stabilize blood sugar and curb cravings.
Reduce caffeine and alcohol intake to minimize hormonal imbalances and improve sleep quality.
2. Movement + Breathwork + Stress
Practices such as tai chi, qi gong, yoga and walking can help to promote the smooth circulation of Qi and alleviate tension. Avoid high-intensity workouts that may contribute to fatigue and stress during this phase.
Incorporate deep breathing exercises to calm the mind and soothe the nervous system. Check out these 10 Somatic Exercises To Release Pent-Up Emotions.
Journaling, meditation, and reiki can help process emotions and reduce stress that exacerbates Liver Qi stagnation.
Prioritize sleep by maintaining a consistent bedtime routine and creating a relaxing nighttime environment.
Engage in activities that bring joy and creativity to encourage emotional balance.
5. Heat + Massage + Acupuncture
Use heat therapy, such as warm compresses or moxibustion, to alleviate abdominal cramps and support circulation. Castor oil packs can be a great addition for period pain, inflammation, digestive issues, and fertility.
Self-massage techniques, focusing on the lower abdomen can help relieve tension and promote Qi flow. Acupuncture and acupressure are also a great addition.
Embracing the Transition with Chinese Medicine
By integrating TCM principles into your daily routine, you can cultivate greater balance and resilience during the premenstrual period and beyond. With a focus on nourishing the body and harmonizing its internal rhythms, it is possible to navigate PMS and perimenopause with greater ease and intention.
TASTE: Moqueca. Last week one of my patients was talking about having some girlfriends over and said she was going to make a Brazilian Fish Stew and I knew I had to try it! We were headed to friends who love fish and seafood so it seemed like the perfect winter weekend meal. Moqueca is a Brazilian fish stew made with various kinds of seafood, coconut milk, tomatoes, onions, garlic, fresh cilantro and traditionally palm oil (sometimes referred to as dendê oil). While Palm Oil is an integral part of cooking in many parts of Brazil, it's also NOT great as the production of it is the cause of much deforestation in some of the world's most biodiverse forests so they swapped it out in this recipe. It was great with rice and super yummy with crusty bread.
Ooh also: Two new finds for high-protein grab + go lunches at Costco! I knew we needed some items that would be easy this week so was excited to see these Salmon Stackers and Butter Chicken Bowls. Both came in a pack of three and were a nice addition to the mix.
SEE: Nightbitch. This one has been on our list and it is worth the watch! Academy Award nominee Amy Adams stars as a woman who leaves behind her city life and her career as an artist to become a stay-at-home mom. As she navigates the daily chaos of raising a spirited toddler, her fierce maternal instincts take an unexpected turn—manifesting in an astonishingly empowered canine form. In this sharp and unapologetic exploration of modern motherhood, director Marielle Heller (Can You Ever Forgive Me?) delivers a bold and satirical story of resilience, transformation, and the raw power of female strength.
* We want to talk about this more so stay tuned in the coming months for more (and if you haven’t watched it yet that gives you some time so we don’t spoil anything;)
SMELL: DIY Essential Oil Blend for PMS. This DIY essential oil blend is a natural way to support your body during PMS and menstrual cycles. It includes Clary Sage, known for its hormone-balancing properties that help regulate estrogen levels and provide relief from mood swings. Rose is included to ease common PMS symptoms such as bloating, irritability, and headaches, while also promoting emotional well-being. Lavender is a soothing addition, helping to reduce menstrual cramps, ease anxiety, and promote relaxation. If you experience irregular periods, consider adding a couple of drops of Peppermint, which can help stimulate circulation and support hormonal balance.
HEAR: Ethel Cain’s New Album Perverts and Dare I Say It by Naomi Watts. Two things on our radar (although we will admit we have not had time to check them out yet). Ethel Cain’s Preacher’s Daughter has been on repeat for me (Rebecca) this year and from what I hear the new album pushes the envelope with more ambient sound. According to this recent review “it might not be what Cain’s fans wanted from her, but at a time where music has been commodified to a ten second clip, it might be just what they needed — a fully-formed piece of art to grapple with and internalize.” I am intrigued! And this week Naomi Watts, founder of Stripes, released her book Dare I Say It: Everything I Wish I'd Known About Menopause where she opens up about the often-overlooked challenges of menopause, including feelings of invisibility, hormonal shifts, and the lack of open dialogue surrounding midlife changes.
TOUCH: It's Time to Get Rid of Your "Sad Underwear.” According to a survey conducted by Hanes and Talker Research, the average American only owns four good pairs of underwear, with most people holding onto their underwear for about three years. If it's time to declutter and upgrade your underwear drawer, consider setting aside time for an "Underwear Refresh." Start by sorting through your collection, discarding anything that’s stretched out, faded, or uncomfortable. Look for high-quality replacements that suit your lifestyle—whether that means breathable cotton, moisture-wicking fabrics, or sustainable options. A fresh, well-organized underwear drawer can improve your daily comfort and confidence!
Do you have underwear you LOVE? Share with US!
And we leave you with…
winter creative GATHERINGS
This one was inspired by our friend Steph from Bushyl! At our recent monthly She Shines mastermind meeting, Steph mentioned her solstice to new years ritual this year- writing out 13 intentions on small pieces of paper at the solstice and burning one per day and then seeing what you are left to ring in the new year. (check out this link for more details). The one that remained for her was creating space for creative gatherings.
Winter is the perfect time to embrace creativity, lean into hygge, and gather with friends or other women to find warmth and inspiration together. As the days get colder and darker, creating cozy moments—whether through cooking, crafting, writing, or simply sharing conversation—can bring a sense of comfort and connection. Creativity has a way of nourishing the soul, offering an outlet for self-expression and joy, especially when shared in a welcoming space. Gathering with others to enjoy these moments fosters a sense of belonging and support, reminding us that we don't have to go through the season alone. Whether it’s a book club by the fire, a knitting circle with warm drinks, a shared meal filled with laughter, an art night filled with colors and creativity (whether with friends or an at home date night), or just providing a date and time for everyone to come with their own creative project, these intentional gatherings can turn winter into a time of inspiration, reflection, and deep connection. Not sure how to get the creative juices flowing? Check out these prompts from the Art Institute of Chicago.
Does the thought of organizing your own feel like too much work? Look for opportunities around town! Here are a few in the MKE area with current offerings you might check out:
Craft Party! at Orange and Blue Co.
Yolo Home Co. Workshops
Tooth + Nail Studio Workshop
Have a great weekend!
