Diet, Lifestyle & Stress Normalize Endocrine System and Female Reproductive Problems Get Better!!

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1 David s Winston s Center for Herbal Studies, 2016 Kerry H. Adams, Clinical Herbalist Supporting a Healthy Cycle A Whole Body View Whatever the cause of female menstrual discomfort, there are many botanical allies and practical lifestyle changes that have been used throughout history to help women restore her self to a healthy balance Botanicals work on many levels within the body, as anti-inflammatory, clearing hormones, and normalizing functions, reducing stress response, adding digestion & elimination, reducing spasms, increasing circulation, slow down bleeding time or build blood. Botanicals influence the pituitary hormones LH (luteinizing hormones) and FSH (follicle stimulating hormones), helping to normalize the cycle Botanicals do not have the same hormones that we have. They do bind with cell receptors because the plant molecules have a similar structure. Botanical activity is to a much lesser degree, approximately 300 to 400x smaller than endogenous estrogens A weaker effect but providing enough stimulation when not enough activity Competitive effect by taking up receptor sites, therefore reducing excessive hormonal action Amphoteric Action raising or lowering depending on what the body needs Diet, Lifestyle & Stress Normalize Endocrine System and Female Reproductive Problems Get Better!! The three main factors that influence cycling of hormones and your menstrual cycle are your diet, lifestyle and level of stress. Symptoms related to menstrual difficulties are related in some way to the cycling of hormones. My experience has shown that if I address these three areas; most menstrual difficulties will disappear It is not always easy for women to make changes; we don t often think of ourselves first. We need our health to do our work as women. Symptomatic relief therapies are only helpful in the short turn and can be harmful in the long run. Take time for you 1. Diet Digestion, Assimilation & Elimination v Digestion I consider the ability to improve digestion, assimilation and elimination as the primary means s of improving hormonal regulation. Bitters & carminatives support digestive/ liver function. Use your cooking herbs & spices daily Fennel, Cumin, Ginger, Caraway, Anise, Coriander, Marjoram, Turmeric, and Peppermint Nourishing whole food diet, with lots of variety. Take better care of yourself. Instead of reaching for cookies look to whole foods. Water instead of sodas, more veggies and fruits. Try not to skip meals Use only hormone free meats, dairy Page 1 of 5

2 v Inflammation and Pain Balance Prostaglandins Prostaglandins are hormonal like substances made by the endometrial cells with functions that are similar to menstrual cycle function. Their function is to control bleeding, clotting, & muscle spasms and anti-inflammatory actions. Prostaglandins are made from fatty acids. Poor diet creates excessive prostaglandins of inflammatory nature and are associated with many menstrual difficulties, PMS, cramping. Prostaglandin imbalance leads to excessive insulin release with a resulting hypoglycemic reaction PMS cravings/mood swings Healthy diet rich in Essential Fatty acids (EFA) make beneficial prostaglandin and correct inflammatory prostaglandins imbalance. Educate about good dietary fats & bad fats - If low Vitamin B6 body does not metabolize EFA well - Low EFA body becomes sensitive to prolactin interfering with the regulation of the ovaries. v Blood Loss Compensate for monthly blood loss, with healthy diet including the fluids you need to make blood. Enrich, restore and support good blood circulation Use blood building herbs after cessation of menstrual bleeding for a few days as a part of a monthly program. Longer if needed. If there is a tendency to heavy menses discontinue blood building or moving botanicals a week prior to bleeding time. Botanicals that build blood tend to move blood as well. v Blood or Circulation Deficiency Signs/Symptoms Fatigue, paleness of lips, tongue body, nail beds turns pale with pressure, complexion, dry hair, dry skin, constipation, nervousness, insomnia. Increase digestive ability to absorb nutrients Take in sufficient fluids to build blood Dark green leafy veggies, watercress, blackstrap molasses, raisins, beans, pumpkin seeds, beet root, parsley green things, berries. Figs, prunes, apricots cook in cast iron pans Use our wonderful blood nourishing plants. As teas, in soups or stews or tinctures. Powdered Blood Builders - Powder your favorite iron rich herbals, add to drinks, smoothies. Stinging Nettle Leaf, Dandelion Leaf, Root, Parsley add some Barley Green or Wheat Grass Powder, Beet Root Powder. Yellow dock root tea is used for poor iron absorption, stimulates liver & bowel function. Add Black Strap Molasses rich in iron & minerals to blood building herbs to moisten, many can be drying. Iron Extract (H & A)- Beet succus (Beta vulgaris), Yellow Dock Root (Rumex crispus), Chickweed (Stellaria media), Stinging Nettle Leaf (Urtica dioica), Parsley leaf and root (Petroselinum crispum), Ashwagandha (Withania somnifera) Watercress (Rorippa nasturtiumaquatica) and Black Strap Molasses v Blood Sugar Regulation Blood sugar fluctuations affect many functions in the menstrual cycle. Have increased risk of bacterial vaginal or yeast infections. Look to PMS C for additional suggestion v Liver Health The health of our liver is considered a common link for many female reproductive disorders. The liver is the organ that processes excess estrogens and supports the elimination from the body. Liver support is always indicted with menstrual difficulties Inflamed digestive system (food allergies, etc) backs up liver, affects hormonal balance Page 2 of 5

3 Important to keep a free flowing cycle of intake and elimination of hormones and allow your body to choose what it needs to keep in circulation or to store A sluggish or congested liver will re-process hormones through the system, causing imbalances. Inflammatory digestive system backs up to liver and affects hormonal balance. B vitamins, especially B6 is required for liver metabolism of estrogens Avoid foods heating foods to liver alcohol, caffeine, dairy (fermented ok) nut butters (high in fat) & other fatty cooked foods crackers, chips, fries. ** Mild PMS cut out heating foods last two weeks of cycle ** Severe PMS totally eliminate from diet, minimum 3 months Focus on foods for the liver. Lots of veggies, dark green cooked also fermented foods, whole grains, legumes, and fruit. Depending on the extent of symptoms, remedy can be as simple as improving diet, and adding more Dandelion Tea. There are any different botanicals that are helpful for liver function, match to client picture. If needed add botanicals that are more energetic for clearing stagnation and enhancing function. Minimize hormonal and toxic load on the liver with diet & good elimination. Dandelion root (Taraxacum officinalis) - Improves liver function, clears heat and congestion from the liver, balances blood sugar & emotions. Grounding, Bitter and cooling, add cinnamon if client needs a more warming tea or add Roses or Lavender flowers to lift the emotions Oregon Grape (Mahonia nervosa) -Congestive condition, menses flow slow to start, with a heavy dragging pain, relieved when menses starts. Artichoke (Cynara scolymus) -Digestive complaints, nausea, poor fat metabolism with sluggish liver. A strong bitter stimulating digestion, absorption and elimination Bupleurum root (Bupleurum falcatum) Chai Hu - Anger, frustration, irritation, agitation. Fullness in liver area. Use with carminatives to avoid nausea, small amounts as part of formula as not to push emotions also very drying. Avoid for deficient women Thistles Compound (H &A) - Dandelion Root (Taraxacum officinale), Watercress) Nasturtium officinale)blessed Thistle (Cnicus benedictus), Milk Thistle (Silybum marianum), Turmeric (Curcuma longa) and Oregon Grape Rt (Mahonia nervosa v Elimination Sluggish bowels can contribute to PMS. The liver removes circulating hormones from the blood and excretes them thru the bowels. Supporting liver and digestive function and increasing fiber will improve elimination. Women with poor transit time have higher levels of intestinal bacteria (Beta-glucuronidase enzyme) that converts excreted estrogen to an active form to be re-absorbed. Support healthy bowel flora and elimination Increase fiber to improve transit time Oatmeal, Fresh Ground Flax Seeds, Chia Seed, Hemp Seeds. Lots of veggies. 2. Lifestyle Physical movement supports circulation, physical & emotional health Less PMS with regular exercise - Walking, swimming, dancing, yoga postures & kegels tone and increase circulation to pelvic area and help move liver energy Women who exercise regular have less PMS Respect your body s natural rhythms, slow down 2 nd half of your cycle Reduce exposure to environmental toxins (herbicides, pesticides, food additives and pharmaceuticals) Page 3 of 5

4 Look to see what is in their life that is depleting them, and to what degree work, family, allergies, stress, insomnia, lack of nutrients, water Meditation, Yoga, Spiritual Practice Avoid Lifting heavy things, especially during moon time Sitting on cold or concrete floors Swimming in chlorinated pools 3. Stress Stress has a direct affect on the endocrine system. Don t let women fool you; many are great pretenders that all is ok. Reduce emotional stress. Work with your emotions, learning about yourself, find ways to express this. Seek counsel if needed. Adaptogens & Nervous System Support are always included for cycle support If there is blood deficiency always treats first. You can support the nervous system but do not include Adaptogens until deficiency is corrected. I find even a slight stimulating activity can be overwhelming if blood deficiency is present v Adaptogens American Ginseng root (Panax quinquefolius) Adaptogen for stress, nervous exhaustion. For those of a deficient nature. Helps normalize pituitary function pancreatic, adrenal and immune functions, whole body. Moistens and lubricates while clearing deficient heat Reishi Ganoderma (G. lucidum, G. sinensis) Calms the shen (mind) nerve weakness, hypersensitivity (allergies), cholesterol lowering & inhibits platelet aggregation, supports liver function. Eleuthero Root (Eleutherococcus senticosis) Balancing to endocrine activity, helps promote strength & energy. Normalizes cortisol levels reducing the highs & lows of chronic stress. Whole body exhaustion Ashwagandha (Withania somnifera) Calming adaptogen, antispasmodic, strengthens thyroid, iron rich, cognitive enhancing. Rhodiola Root (Rhodiola rosea) Artic Rose Cooling adaptogen for those with excessive constitutions or conditions can be drying mix with other moistening botanicals. Protective against mental & physical stress. Antioxidant. v Calming Nervous System Tonics Oats (Avena sativa) Strengthens and nourishes our nervous system. Indicated for nervous exhaustion, chronic stress soothe frayed feelings, anxiety, impaired sleep patterns Lemon Balm (Melissa officinalis) Reduces restlessness and very calming to the nervous system. Mild hypertensive quality. Also a wonderful digestive aid Chamomile (Matricaria recutita) Calming to the gastric system, soothing nervous stomachs and aiding digestion, gas, pain and other disorders of the stomach. High concentration of easily assimilated calcium Page 4 of 5

5 Calming herbs for the nervous system to enjoy Linden Flower, Motherwort, White Peony, Black Cohosh, Blue Vervain, Catnip, Passion Flower, St. John s wort, Hibiscus, Scullcap, Hops, Lavender Supplement Considerations B6 (pyridoxine) last week of cycle - Involved with synthesis of neurotransmitters Deficiency associated with low levels of serotonin & dopamine and elevated prolactin levels o Low B6 reduced metabolism of EFA. Low dose 25 to 50 ml 1 or 2 x day (larger amounts have been associated with toxicity) best taken with B complex for minimum of 3 cycles Magnesium Deficiency - fatigue, irritability, menstrual cramps, insomnia, and heart palpitations. Citrate is most absorbable form Page 5 of 5