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Herbal Healing: The Best Herbs for Women’s Health
It is no surprise that women must deal with a hoard of unique health problems particularly during menstruation, pregnancy, nursing, and menopause. However, many women claim that western medicines come with a plethora of painful side effects. So how do you effectively deal with your period cramps or hot flashes if pills don’t work for you? Luckily, there are several herbal remedies and plants each having potent phytochemicals that can help ease symptoms of various women’s health issues. Consult your doctor before trying some of these soothing natural alternatives:
1. Wild Yam
Wild Yam has been used for centuries to treat diabetes, rheumatoid arthritis, and muscular cramps. However, it is of particular interest to women going through menopause, as it contains a chemical called diosgenin. Diosgenin can influence the production of useful hormones like estrogen and DHEA. Thus, wild yam is offered as a natural alternative to estrogen therapy for women going through menopause.
2. Red Raspberry Leaves
Raspberries aren’t just a delicious fruit. Their leaves are rich in important nutrients like antioxidants, vitamins B and C, zinc, phosphorous, magnesium, iron, and potassium. Moreover, red raspberry leaves are often referred to as the “women’s herb” as it provides relief from PMS symptoms like cramping, diarrhea, nausea, and vomiting due to the presence of fragarine, a phytochemical that strengthens the muscles of the pelvis.
3. Chaste Tree Berry
Also called Vitex, this herb is used to stimulate progesterone, a female hormone that rises about 2 weeks before menstruation. It thus helps in balancing hormone levels in the body, making PMS, menstruation, and menopause symptoms less painful.
4. Cranberry
Besides being a superfood high in antioxidants and other useful nutrients, there is loads of research to suggest that cranberries can lower the risk of UTIs. A 2016 medical review found that doctors commonly included cranberries in their prescriptions for women with recurrent UTIs. This is because they are high in PACs or proanthocyanidins, a chemical that prevents certain bacteria from sticking to the walls of the urinary tract. Since UTIs are more likely to affect women than men, buying a high-quality cranberry supplement may be a smart investment.
5. Dong Quai
Dong Quai has long been used in traditional Chinese, Korean, and Japanese medicine for its blood purification and circulation benefits. However, it has also been popularly dubbed the “female ginseng” for its use in treating symptoms of PMS and menstruation.
6. Red Clover
Widely used to treat symptoms like hot flashes and night sweats, red clover is a great choice for women going through menopause owing to its high isoflavone content. There is also some research to show that red clover helps with other symptoms like vaginal dryness, anxiety, and depression.
7. St. John’s Wort
A gentle mental health herb, St. John’s Wort has been used as a natural alternative to medications like Prozac and other antidepressants. It is said to work much better than prescription drugs, and fewer users stopped taking it as compared to antidepressants. A number of the herb’s active ingredients, including hypericin, hyperforin, and adhyperforin may play a role in its benefits. Hence, it can be used to treat mood swings, depression, and anxiety symptoms that often come with PMS and menopause.
8. Fenugreek
Fenugreek has been used to improve blood sugar levels and prevent heart disease. However, is also commonly used by nursing women to promote the flow of breast milk.
8. Black Cohosh
Black cohosh’s flowers and roots were traditionally used in Native American medicine. Today, it is a popular women’s health herb functioning as a phytoestrogen to help with menopause symptoms, hormonal balance, and even fertility.
It blows that women deal with health issues they never even asked for. From a monthly blood fountain to a 5 year-long discomfort in your late 40s, it feels impossible to catch a break. So it feels good to know that nature is on your side, growing and nurturing the best for you in herbal healing, no matter what your symptom. Check out our exclusive women’s health herbs only on HerbsDaily.
References:
https://www.ncbi.nlm.nih.gov/pubmed/11428178
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931538/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863270/
https://pubmed.ncbi.nlm.nih.gov/26471215/
https://pubmed.ncbi.nlm.nih.gov/28064110/
https://pubmed.ncbi.nlm.nih.gov/22504147/
At-Home Relief: The Best Home Remedies for Menstrual Cramps
It’s that time of month again, and all you want to do is scream into a pillow for 5 days. Discomfort during menstruation can range from mild to unbearable. This is due to the muscles in the uterus contracting and relaxing to shed the uterine lining.
There are a variety of factors that can influence how painful a period is, such as age, heavy blood flow, usage of birth control, endometriosis, having a child for the first time, or overproduction and oversensitivity to a hormone called prostaglandins. The good news is that there’s also a variety of easy ways to combat the pain. Here are some useful hacks for managing period pain…
1. Heat Therapy
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A hot towel
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A warm bath
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A hot water bottle
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Fill a cloth bag with uncooked rice and heat it up for a couple of minutes in the microwave. Wrap it in a towel and apply as necessary.
2. Massage
Essential oil massages are a great way to relieve pain in the abdomen and lower back. There is one study which suggests that essential oils are more effective in combating period pain than normal creams with synthetic fragrances. This is due to the natural properties each essential oil possesses. Lavender has a calming effect and is great for aromatherapy. Clary sage is used for stress relief and contains sclareol, a compound that mimics the effects of estrogen and thus alleviates menstrual pain. Marjoram, cinnamon, clove, and rose are also great options. Be sure to dilute with a carrier oil like coconut or olive first before use.
3. Diet
Diet plays a huge role in improving your symptoms. Here are some definite no-nos during your period:
- Salty foods
- Deep-fried foods
- Carbonated beverages
- Alcohol
- Caffeine
- Sugary foods
Instead, try some of these foods:
- Fruits like strawberries, watermelon, papaya, and raspberries
- Dark chocolate
- Green leafy vegetables
- Brown rice
- Water. Lots and lots of water.
- Cucumber
- Fish and chicken
- Mint or ginger tea for a gentle caffeine fix
4. Exercise
Even though it seems nearly impossible to find the motivation to move around on your period, getting physical exercise can actually alleviate cramping. The endorphin rush that comes with a quick jog or even some light yoga can eliminate the need for pain relievers, according to research. Try poses like cobra, cat-camel, supine twist, supported prone, reclined bound angle, and inverted leg pose.
5. Herbal Healing
We may be a herb-positive website, but there’s loads of scientific research behind the use of certain herbs for relieving menstrual pain. Some herbs to try include:
- Chamomile: It contains a compound called glycine which helps relieve muscle spasms, according to a 2012 study. Try a hot cup of chamomile tea twice a day before your period.
- Cinnamon: A 2015 study found that women who took cinnamon capsules reported less pain, diarrhea, nausea, and vomiting as compared to a placebo. Take 860mg of cinnamon capsules three times a day for the first three days of your period.
- Dill: Dill contains mefenamic acid, which is effective in easing menstrual cramps and is even used in OTC drugs. Try 1000mg of dill for 5 days, and be sure to start 2 days before your cycle.
- Ginger: A study of university students found that ginger was just as effective as ibuprofen in menstrual pain relief. Try 250mg of ginger powder 4 times a day for 3 days, or grate a piece into some tea or hot water for a relaxing beverage.
Some other helpful research-backed herbs include turmeric (curcumin), French maritime pine bark (Pycnogenol) extract, black cohosh, cramp bark and chaste tree berry (vitex).
If your symptoms seem to get worse as the years go by, you notice excessive bleeding, or you are unable to normally function, it’s time to see a doctor.
While periods may be an inconvenient and uncomfortable time of the month, there are several effective ways to fight the symptoms and get out of your slump. Just know that it's perfectly okay to lie down, relax and take a breather. You’ve earned it.
References:
https://bmcwomenshealth.biomedcentral.com/articles/10.1186/1472-6874-12-25
https://www.painmanagementnursing.org/article/S1524-9042(10)00067-6/abstract
https://link.springer.com/article/10.2165/00007256-200838080-00004
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4115348/
https://www.liebertpub.com/doi/10.1089/acm.2008.0311
Complementary Therapies in Medicine: "Curcumin Attenuates Severity of Premenstrual Syndrome Symptoms: A Randomized, Double-Blind, Placebo-Controlled Trial.
Get Moving: 5 Simple Physical Activities to Relieve Period Cramps
We know, the thought of any form of physical activity during menstruation sounds nauseating to most women. However, if you fight the urge to lay in bed, there is a lot of good that can come from exercising on your period according to science. Thanks to a reduction in estrogen and progesterone levels in the body, one can feel incredibly tired during this particular phase of the ovulatory cycle. But exercise can help combat PMS symptoms, boost your mood, get your endorphins going, and even treat dysmenorrhea. Here are some simple exercises you can try on your period…
1. Light Cardio:
Cardiovascular or aerobic exercise can be better for you later on in your cycle, according to research. So stick to a light jog, walking,or lower intensity treadmill sessions at the gym. Don’t go as hard as you usually do, especially if you aren’t used to it.
2. Yoga:
Yoga is a fantastic way to reduce lower back pain, abdominal cramps, and mental stress. Start practicing about 2-3 days before your period and continue throughout menstruation. Try poses like cobra, cat-camel, supine twist, supported prone, reclined bound angle, and inverted leg pose.
3. Pilates:
You’ve probably heard about this trend; pilates is a controlled, low-impact exercise regimen that involves flexibility, muscular endurance, and core strength. It targets specific muscle groups and places huge emphasis on balance and posture, making it great for combating abdominal cramps.
4. Light-weight Lifting:
If you’re used to intense power-lifting sessions,lifting on your period may be a piece of cake. But if you are just getting started with exercise, try to go light during your period. Even basic movements at home with a pair of dumbbells can be just as effective if done right.
5. Dancing:
Before you brush it off, dancing is not just a massive stress-buster, but also a surprisingly effective cardio workout. If you’re looking for the perfect calorie-burning endorphin rush, enroll yourself in Zumba class or just put on some music at home.
There are loads of effective ways to stay active during that time of the month. In fact, science encourages it. Unless you’re experiencing severe symptoms, there is no real need to skip your daily exercise routine. Be sure to stay hydrated, take breaks when you need to, and avoid strenuous workouts at all costs.
References:
https://pubmed.ncbi.nlm.nih.gov/25447680/
https://pubmed.ncbi.nlm.nih.gov/9525266/
https://pubmed.ncbi.nlm.nih.gov/21219246/
How to Track Ovulation
Ovulation is the time of month that an egg is released from the ovary. The ovulatory cycle lasts approximately 28 days and details the stages and conditions that this egg experiences from production to release to fertilization or menstruation. Most people believe that knowing your ovulatory cycle is only necessary while trying to conceive. But nothing could be further from the truth. The ovulatory cycle can help you or the women around you prepare for menstruation, identify the fertile window (and thereby plan or prevent pregnancy), and give you insight if you’re experiencing sexual or reproductive health issues. Knowing where you are in your cycle can make a world of difference while being treated even for a simple yeast infection. So now that you know how vital it is, here’s a quick crash course on how to track ovulation…
The cycle works in 4 main phases:
1. Menstruation (Days 1-5):
Lasting about 4-7 days, menses mark the beginning of the ovulatory cycle. When pregnancy (fertilization of the egg) does not occur, estrogen and progesterone levels in the body decrease, and the uterus sheds its nutrient-rich lining created from the last cycle.
2. Follicular Phase or Pre-ovulatory Phase (Days 1-11):
Starting on the first day of one’s period and lasting about 10-17 days, the follicular phase is characterized by the maturing of several follicles each month thanks to the Follicle-Stimulating Hormone (FSH). The fittest, strongest, and fastest egg will be released from its follicle during ovulation. Until then, a flood of estrogen helps fertilize the uterine lining with essential nutrients in preparation for the release of an egg. Testosterone is also released to help improve libido and thus encourage pregnancy.
3. Ovulatory Phase (Days 12-16):
Ovulation usually occurs on the 14th day of the cycle, and marks the release of the best egg from the follicle through the fallopian tube. A few days before and after the day of ovulation are often referred to as “the fertile window”, since it is the most fertile period in a woman’s cycle. Conception is most likely to happen now, so couples planning for children should keep an eye out for these dates.
4. Luteal Phase (Days 17-28):
The final phase of the ovulation cycle is marked by a fall in estrogen (which helps fertilize and promote the growth of the egg), but a rise in progesterone (which helps keep the lining fertilized). A fertilized egg will attach itself to the uterine lining, which results in pregnancy. However, if the egg does not get fertilized and attach itself, progesterone levels will fall, thus preparing the uterus to shed its lining during menstruation.
So what are the best ways to track this cycle? There are several great apps online that can help you track menstruation. Since not everyone has a perfect 28 day cycle, it may be better to utilize an app which allows you to log symptoms as well as factors that can affect menses like sexual intercourse, stress, alcohol, or infection. If you're looking to conceive, the following can very accurately predict ovulation:
- Basal Body Temperature (BBT) Charting
- Ovulation Predictor Kits (OPK)
- Fertility Monitors
Tracking ovulation isn’t just for couples trying to conceive, everyone should know about the ovulatory cycle as it is vital for a healthy sexual life.
References:
