Herbs & Adaptogens For Each Menstrual Phase
The menstrual cycle is divided into two phases: the follicular phase and the luteal phase. Within these phases, there are two additional phases: menstruation and ovulation. The follicular phase starts on the first day of your cycle (the first day of menstruation) and lasts until ovulation, usually around day 10-14. The luteal phase begins after this, and lasts for days 14-28 (approximately), leading up to your next period. These phases are prompted by hormonal changes that occur naturally within the body, and so the health of our menstrual cycles can tell us a lot about the health of our hormones.
If our cycles are irregular and our hormones imbalanced, they can be supported and rebalanced by using herbs and adaptogens throughout the course of each month. Alternating with different herbs and adaptogens that are complementary to the specific phases of our cycles is the most effective way to achieve harmony.
If you are dealing with a serious hormonal imbalance or recent diagnosis, it's imperative that you seek support and guidance from a nutrition practitioner.
Here are some guidelines for ensuring a happy cycle
Phase 1: FOLLICULAR
This is the phase in which our bodies prepare for a potential pregnancy. It’s an opportunity for a new beginning and we often feel a heightened energy and vitality in the body. There’s a steady increase of follicle stimulating hormone (FSH) as well as increased estrogen, which causes luteinizing hormone (LH) levels to go up dramatically and several follicles to develop. These follicles hold immature eggs, until at least one is released in ovulation. We want to support the potential for increased vitality during this time.
As we feel our energy levels increasing, we should notice PMS symptoms decreasing and a generally more pleasant sense of being. We are more extroverted, social, and confident during this phase. This reflects our animalistic instinct of attempting to attract a mate in preparation for ovulation and conception. Even if you’re not trying to get pregnant at this time, it’s a good idea to support this phase to ensure overall health and bodily balance.
Phase 1 optional herbs & adaptogens
Nettle
High in iron to support blood loss
Drink as a tea or infusion daily
Adaptogens
Holy basil
Regulates blood sugar
Boosts immunity
Drink as a tea or infusion daily during this phase.
Schisandra
Nourishes the kidneys after menses
Reduces Stress hormones
Lifts energy
Drink as an infusion daily during this phase- best in the a.m. as it can be stimulating.
Phase 2: LUTEAL
This phase begins right after ovulation. It is marked by the breaking down of an unfertilized egg, decreased levels of estrogen, and a spike in progesterone levels. This abrupt change in hormones is what can lead to intense unpleasant or unmanageable feeling and symptoms. This is generally a time when we begin to look within. Our energy decreases and we may become more withdrawn and introverted.
Phase 2 optional herbs & adaptogens
Chaste tree berry (aka vitex)
Helps to lengthen the luteal phase. This is important as a short luteal phase can be indicative of conception issues in the future (or currently if you’re trying to conceive).
Boosts progesterone levels
Take in tincture or capsule form daily during this phase.
Ginger
Warms the body
Helps clear gas and bloating
Supports digestion & detoxification
Drink as a tea, add to food or take in capsule form as needed
Burdock Root
removes excess hormones
cleanses the liver
Drink as a tea or infusion daily
Adaptogens
Holy basil
Lifts mood and helps with mild depression associated with PMS
Drink as a tea or infusion daily during this phase.
Ashwagandha
Balances stress levels
Increases vitality and energy levels, which can be low during this phase
Take in tincture or powder as needed
Menstruation
Menstruation marks the beginning of a cycle and is the easiest phase to recognize. The uterine lining begins to shed, resulting in bleeding. This is a result of decreased levels of estrogen and progesterone. Estrogen will steadily increase over the course of the menstrual and follicular phases, but progesterone will stay at a consistently low level until ovulation, at which time you’ll steadily feel energy levels increasing.
Menstrual phase herbs & adaptogens
Red raspberry leaf
A uterine tonic, it relieves cramping and pain
Drink as a tea or infusion daily
Nettle
High in iron to support blood loss & remineralize the body
Drink as a tea or infusion daily
Crampbark
Helps relieve cramping associated with menses.
Take as a decoction or tincture daily.
Turmeric.
anti-inflammatory
Supports digestive system
Helps with menstrual cramps
Add to food or take in capsule form as needed
Adaptogens
Chaga mushroom
High in iron to support blood loss
Supports immunity & regulates energy
Works as a cleansing aid, to support this method of cleansing (menses)
Drink as a decoction or in powder form as desired
Ashwagandha
Helps to regulate hormone imbalances
Nourishes the body
Boosts immunity
Take in tincture form as needed
Ovulation
Ovulation occurs halfway through the average cycle, and begins with the release of at least one mature egg. It’s a 1-2 day window when we are most fertile and when we experience a peak in estrogen, LH, and LSF. This is usually when we are feeling at our peak. Energy levels are up, our skin looks vibrant and clear, and we have an extrospective presence. We are usually at our sexual peak as well.
Ovulation phase herbs & adaptogens
Red clover
Increases cervical mucus and lubricates the vagina
Drink as an infusion daily
Adaptogens
Shatavari
Boosts LH production, which promotes healthy ovulation
If you’re trying to conceive, take it from menstruation up until ovulation begins, then stop and resume next cycle.
Take as a tea or in power form as desired
Maca
Increases energy and stamina
Increases libido
Balances estrogen levels
Take in powder form daily or as desired
LIVER SUPPORT
In addition to supporting the individual stages of the menstrual cycle, we can support our liver all month long. Liver health is vital for proper hormone balance and menstrual health. The liver is responsible for processing and secreting hormones from the body, and it can become clogged if there is an excess.
Liver supporting herbs:
*Dandelion root
*Burdock Root
*Milk thistle
*Chicory root
*Yellow Dock
Fiber
Certain fibers bind to excess estrogen in the body and help the liver to metabolize and excrete it. Fiber also helps to balance blood sugar levels and reduce cortisol levels, lowering the burden of stress in the body. In addition, fiber promotes digestive regularity, reducing constipation related to PMS. Ensure you’re getting 35 to 40 grams of insoluble fiber per day.
Ground flax seeds are a great option as they specifically bind to estrogen receptors and balance levels.
Cleansing
The liver is a strong and resilient organ - it’s the only organ that can regenerate itself! Give your liver a break by doing cleansing 1 day a week throughout the month. This will give it an opportunity to rest and flush out toxins.
1 day per week - eat light and nourish with soups, salads, juices, herbal teas, infusions & plenty of water
Chrysanthemum tea
Supports cleansing
Reduces heat in the body
Anti-inflammatory
Beauty tonic
Drink as a tea
Yoni Steaming: Steaming helps improve stagnation and remove old residue in the vaginal canal and womb space. If blood from the previous menstrual cycle has not been properly removed and cleansed, the body identifies it as a foreign substance. This activates muscles in the abdomen to attempt to push it out of the body. This muscle contracting action results in painful cramps. Doing vaginal steams can assist the body with cleansing the uterus, speed up blood flow, and improve circulation, which enhances the body’s own cleansing mechanisms.
Adding herbs to the process can enhance the effects. Beneficial herbs include: lavender, white sage, nettle, rose, red raspberry, chamomile, dandelion, calendula, and mugwort.
*Do not steam during your period, after ovulation if you are trying to get pregnant, or if there is excess heat in the body due to fever, hot flashes, or night sweats.