Natural
Choices
For
Healthy
Women
Certified Herbalist, Certified Natural Health Professional
3430-D Anderson Hwy ~ Powhatan, VA 23139
QUOTES TO
REMEMBER
~ Bayard Rustin
and 255 times more likely to react to a prescription OR over the counter drug…
than you are to have an adverse reaction to a dietary supplement or herb.
Comparatively, the FDA received more than 300,000 adverse reports about drugs.
SKIN
HEALTH
Regardless of our
ages, we all have issues with our skin. When
we’re younger, we have teen-aged acne. As
we age, our skin gets drier and more wrinkled.
And most women spend a lot of money and time trying to make their skin
look perfect.
1.
Cut back on sugar, fried
foods and sodas, all of which clog pores since they’re not easily eliminated.
Eat a healthy diet full of fresh vegetables, whole grains and fruits, all
of which are cleansing.
2.
Drink at least 64 ounces
of water daily to keep skin, liver & kidneys detoxified.
3.
Take essential fatty acids
in the form of flax, borage or evening primrose oils, 1000 mg 3 times daily.
These are critical for healthy skin, giving it a nice texture.
4.
Vitamins A (10,000 i.u.
daily), E (400 mg 2 times daily) and C (1000 mg 2 times daily), the anti-oxidant
vitamins, are important for skin health by fighting free radical damage from
pollutants, exterior & interior.
5.
6.
Apply a natural toner
(3 parts witch hazel to 1 part distilled water or rose water works well
or add 1 T. fresh herb of choice, like mint or lemon balm, to the mix, let steep
for 1 week, strain & use).
7.
Apply a natural
moisturizer if skin is dry. Be sure
it has nourishing ingredients. Good
natural moisturizers, believe it or not, are pure almond, olive, coconut or
grape seed oils. They penetrate well
and can be left on overnight. Apply
with cotton ball & dab with a tissue to soak up any excess.
8.
Once a week, do a facial
steam. Mix together lavender, roses,
marigolds & chamomile flowers and add to a steamy sink or bowl of boiling
water. Drape a towel over your head
to make a tent & lean your face over the steam.
This will detoxify skin and cleanse pores, giving you a nice glow.
9. For pimples, mix wheat germ with honey to make a paste. Spread on blemishes, leave for 15 minutes & rinse.
PMS
SUPPORT
Often, PMS is
caused by imbalances in hormones (too much estrogen in relation to
progesterone), heredity, stress, emotions, sluggish liver, vitamin & mineral
deficiencies, poor diets and lack of exercise.
There isn’t much we can do for heredity, but the other reasons can be
handled naturally. Symptoms can
improve and often go away with the right regimen.
Overall PMS
Support
1.
Take essential fatty acids
in the form of flax, borage or evening primrose oils, 1000 mg 3 times daily.
Supports glandular function.
2.
Calcium (1500 mg daily in
divided doses) and magnesium (400 mg 2 times daily - minimum 2:1 ratio calcium
to magnesium with Vitamin D added so the calcium can be absorbed.)
These are calming for muscles and nerves and studies have shown a 30%
reduction in PMS symptoms in women who take them.
3.
Natural progesterone
creams (various types & strengths) can add more progesterone to balance the
estrogen.
4.
Calcium d-glucarate is a
substance that balances hormones & assists cellular detoxification.
(Bonus – excellent for breast health, particularly if at high risk for
breast cancer.)
5.
B-Complex vitamins (100 mg
1 – 2 times daily), which combat stress, act as a diuretic and supports
adrenal function.
6. Vitamin E (400 mg 2 times daily) for sore breasts.
Cramps
1.
Cramp bark and black haw,
both of which are antispasmodics. They’re
often found in herbal PMS formulas.
2.
Motherwort is another good
herb specific for many types of uterine conditions, including cramps.
It has the bonus of being good for the heart, lowering blood pressure
& diminishing palpitations.
3.
Willow bark helps control
the pain.
Mood Swings
& Depression
1.
Nerviness like lemon balm,
oats, skullcap & chamomile.
2.
B-complex vitamins (see
above)
3.
GABA (gamma-aminobutyric
acid), which is a supplement that increases serotonin levels in the brain.
4.
Uplifting herbs are
rosemary, ginger, lemon balm & oats.
Insomnia
1.
Valerian root, taken
before bedtime, is a proven sleep aid.
2.
Melatonin is another sleep
aid. It is a substance produced by
the brain & affected by time changes, hormone changes, etc.
When levels are low, insomnia results.
3.
Chamomile, hops and lemon
balm will help promote sleep.
Excessive
Bleeding
1.
Raspberry leaf (preferably
in tea form), taken 3 times daily, is astringent and can help reduce bleeding.
2.
Yarrow is another
astringent herb that can help bleeding diminish.
3.
Kelp – It has been shown
that iodine deficiencies can promote heavy menstrual bleeding.
4.
Vitex (chasteberry) is a
uterine tonic that when taken every day can normalize periods over time.
Fluid Retention
1.
Good diuretic herbs would
be corn silk, dandelion leaf and burdock.
2.
B-complex vitamins (see
above).
Headaches
1.
Willow bark
2.
Butterbur
3. Feverfew
PREGNANCY
& FERTILITY SUPPORT
Female
Fertility Boosters
1.
Give up all caffeine (coffee, sodas, tea, chocolate, etc.)
2. Give up all
alcoholic beverages
3.
Take the following every day:
a. One multi-vitamin
supplement with extra anti-oxidants
b. Take an herbal formula
that contains vitex & dong quai, both of which help with
fertility
c. 50 mg of PABA (para-aminobenzoic
acid – it stimulates the pituitary gland)
d. 100 mg of zinc – DO NOT
EXCEED THIS DOSAGE DAILY. Take in
two 50 mg doses.
e. Selenium – 200 to 400
mcg daily
4.
Sprinkle 2 T. wheat germ on your cereal or mix into your food at least
twice a day
Male
Fertility Boosters
1.
Give up all alcoholic beverages
2. Take the following
every day:
a. 100 mg of zinc – DO NOT
EXCEED THIS DOSAGE DAILY. Take in
two 50 mg doses.
b. Coenzyme Q10 – Follow
labeling for dosage
c. Selenium – 200 to 400
mcg daily
d. Vitamin C – 2000 mg
daily in four 500 mg doses
e. Vitamin E – 800 mg daily
in two 400 mg doses
f. Ginseng – Follow
labeling for dosage
g. Saw Palmetto – Follow
labeling for dosage
3.
Sprinkle 2 T. wheat germ on your cereal or mix into your food at least
twice a day
Fertility
Tips for Both
1. Eat a
healthy, well-balanced diet. Being
at peak health is important for organs to function optimally.
When you eat junk foods, sugar, lots of animal fats & fried foods,
the body becomes sluggish and can’t maintain its natural balance and
functions. YOU ARE WHAT YOU EAT!
2.
REDUCE STRESS! Learn stress
management techniques and RELAX.
3. Do not
smoke marijuana or take any other drugs. These
have been proved to diminish sperm counts, as does alcohol.
4.
Sometimes women develop antibodies to her partner’s sperm.
Try using a condom for 30 days, then have intercourse without the condom
during ovulation. It may help the
woman’s body be more receptive to the sperm.
For an overall
healthy pregnancy
1.
Healthy diet high in whole grains, nuts, seeds, beans, fresh fruits &
vegetables and small amounts of fish, organic eggs and hormone-free white meat.
2.
Add essential fatty acids, 1000 mg 3 times daily, from oils (fish, flax,
seeds). These help the baby develop
its nervous and immune systems and also enhances brain development.
70% of all EFA’s go to the brain.
3.
Exercise and rest. Women who
exercise regularaly have easier deliveries.
4.
Avoid caffeine in all forms, smoking, alcohol and drugs (even over the
counter medications)
5.
Drink raspberry leaf tea, which tonifies and strengthens the uterus,
preparing it for labor. Continue
after pregnancy to help get the uterus back in shape.
It’s perfectly safe for breastfeeding mothers, too.
Constipation
Nausea
1.
Lemon balm, ginger,
lavender, chamomile or raspberry leaf tea
2.
Sucking a piece of ginger
root (candied is OK)
Varicose Veins
Insomnia
1.
Chamomile and/or lemon
balm tea before bed
2.
Avoid all caffeine and
stimulants will aid sleep.
3.
Rub the temples with
lavender oil or adding some to a warm bath will be helpful.
Stretch marks
1.
Rubbing oils of coconut,
almond, Vitamin E, wheat germ or olive with a few drops of lavender oil added
(10 drops of lavender essential oil to 1 cup of main oil) into the skin several
times a day before the marks appear may help avoid them.
2.
Aloe vera gel applied to
the skin is another good treatment for stretch marks, as is natural cocoa butter
and Shea butter.
Heartburn
1.
Eating slowly and having
several smaller meals during the day might help alleviate heartburn.
2.
Herbal teas, sipped slowly
and drunk frequently, of any of the following will help digestion: chamomile,
licorice (avoid if blood pressure is high), peppermint, lemon balm and ginger.
High blood
pressure
1.
Hawthorn flowers, leaves
and berries taken as teas or non-alcoholic tinctures and are completely safe for
pregnant women.
2.
Eating oats, garlic,
onions, carrots and barley will all regulate blood pressure
BREAST
HEALTH
Many breast
problems, including cancer, are linked to too much estrogen in the body in
relation to progesterone. While
breast cancer often runs in families, we can hedge our bets by taking care of
our overall health and finding ways to get the estrogen back into balance.
The United States National Research Council states that 35-70 percent of
all
Overall breast
health
1.
Eat a healthy diet high in
fresh, whole foods and low in processed foods, sugars, unhealthy fats, sodas,
caffeine, artificial sweeteners, alcohol and processed carbohydrates.
2.
Take essential fatty acids
(flax, primrose, borage oils)
Fibrocystic
breasts
1.
Eliminate caffeine of all
types. Caffeine consumption
aggravates breast cysts
2.
Decrease estrogen
consumption from all sources. Remember,
hormones are added to cow’s milk to increase production and is found in most
dairy products unless you buy hormone-free.
It’s also in most meats we eat, like chicken, turkey and red meats, and
eggs.
3.
Add anti-oxidant vitamins
(A, C & E, as mentioned previously)
4.
Take chasteberry (vitex)
every day according to bottle directions. A
double-blind trial of 104 women compared a placebo against two forms of
chasteberry (liquid and tablet) for at least three menstrual cycles.
The results showed statistically significant and comparable improvements
in the treated groups as compared to the placebo.
5.
Add calcium d-glucarate
supplements to bind to excess estrogen and help remove it from the system.
6.
Use castor oil packs.
Heat castor oil until very hot. Soak
a soft, cotton cloth in the oil & place cloth directly on the lumps.
Cover with plastic wrap & leave on over night.
Repeat for 5 nights, rest 2 nights, repeat again.
It’s messy, but really works to dissolve the lumps.
Breast cancer – While beyond the scope of this discussion, there are numerous herbal & dietary protocols that have proved very effective for treating breast cancer, either by themselves or in conjunction with radiation and/or chemotherapy.
UTERINE
HEALTH
Uterine fibroids,
ovarian cysts and cervical dysplasia are very common.
These are mostly benign problems, but cause a great deal of discomfort
and, if heavy bleeding is present, embarrassment, too.
Ovarian cysts will normally shrink during menopause when estrogen levels
drop. I had a client with cervical
dysplasia (which is considered precancerous), and after following the
recommended protocol for 6 months, her PAP tests came back normal ever since.
Uterine
fibroids and ovarian cysts
1.
Follow the fibrocystic
breast protocols and try to reduce estrogen levels.
2.
Take 2 chaparral capsules
3 times daily for 3 months.
3.
Cleanse the liver by doing
a detox and taking liver cleansing herbs, like milk thistle, burdock root,
dandelion root, Oregon grape root, etc. Female
Balance Tonic is recommended in tea or tincture form
4.
Use castor oil packs on
the lower abdominal areas. See the
fibrocystic breast section for directions.
Cervical
dysplasia
1.
Anti-oxidant vitamins (A,
C & E as mentioned previously)
2.
EFA’s – 1000 mg 3
times daily
3.
Aloe juice – 1/3 C. 3 X
daily (keeps liver from turning toxins into cancer.
Do not use if problems with diarrhea).
4.
Apply castor oil packs to
the abdomen twice daily
5. Use the Female Balance Tonic (see recipe) – tea or tincture – or something similar.
MENOPAUSE
Menopause has
gotten a lot of attention over the last few years, mainly because Baby Boomers
are going through it and Baby Boomers bring attention to everything we do!
This is good and bad. As Dr.
Lee stated in the quote at the beginning of this document, menopause is NOT a
disease – and it’s temporary! Many
women can put up with the minor inconveniences of not feeling like themselves
for a few years and then it’s over. Other
women do have symptoms that can get in the way of daily life.
Following are some things that can help.
Hot flashes
1.
Black cohosh.
This herb is wonderful and really works.
It is NOT a phytoestrogen, contrary to what the media and some uninformed
doctors would have you believe. It
actually binds to estrogen receptors and lowers a hormone present in menopause (LH).
2.
Dong quai, which IS a
phytoestrogen. It is also used for
many other women’s problems, but is not recommended during pregnancy.
3.
Evening primrose oil.
Here’s that good fat again! It’s
very helpful for hot flash control
Insomnia
(See the section on
PMS)
Mood swings
& depression
(See the section on
PMS) Also:
1.
Vaginal/bladder
infections
1.
Echinacea, 300 mg 3 times
daily, can fight infections and build immunity.
2.
Uva ursi (per bottle
label) has been used for bladder infections since at least the 13th
century. a mild urinary antiseptic
for mild or chronic bladder infections. In
3.
Goldenseal, which is a
Native American herb used for inflammation and infection.
Do not take for more than 2 weeks at a time.
4.
Acidophilus, which is a
probiotic (“good” bacteria) that brings the vagina and bladder back into its
chemical balance. Acidophilus should
always be taken after you’ve been on antibiotics, which kill good and bad
bacteria in our bodies. Some people
take acidophilus daily for maintaining colon and bladder health.
5.
Cranberry juice for
bladder infections. Get the
unsweetened kind at a health food store, dilute 50-50 with water, and drink as
much as you can stomach! It will
knock out an infection in 1 – 2 days. Some
people with chronic bladder problems take cranberry pills daily as a preventive.
6.
WATER, WATER, WATER!
7.
Garlic suppositories for
vaginal infections. Take a peeled,
whole clove of garlic, wrap in gauze and insert into the vagina nightly for 1
week. It kills yeast infections.
Also take garlic internally to kill any type of infection, including
colds and flu.
Fatigue
1.
American or Asian ginseng
(Panax ginseng). Everyone in
2.
B-complex vitamins (see
previous recommendations)
3.
Rhodiola – This is a
relatively unknown herb that’s having amazing results.
It has been called Russian ginseng because it works similarly to ginseng,
but is less expensive.
Forgetfulness
1.
Ginkgo biloba is the first
herb to try. It increases
circulation to the brain and has been effective in more than 50 studies for
increasing memory.
2.
Phosphatidyl Serine (PS)
– This is another essential fatty acid that plays a critical role in cognitive
function, including maintaining concentration and memory.
3.
Gotu kola is another herb
that increases memory.
Nutrition – See the article on this website about menopause and nutrition. It explains foods that can help and foods that may aggravate menopausal symptoms.
CONCLUSION
We have only
touched on the myriad of health issues women face daily.
Staying healthy doesn’t have to be mysterious, and drugs may not always
be your first choice. You may have
noticed several things that are mentioned numerous times in this workshop, which
you may want to consider doing on a daily basis to maintain overall wellness.
1.
Take a good quality
multiple vitamin every day to supplement what our conventionally grown foods are
lacking due to depleted soil and chemical application.
2.
Add antioxidants –
Vitamin A (10,000 – 25,000 i.u. daily in the form of beta-carotene), Vitamin E
(400 – 800 mg daily) and Vitamin C (1000 – 2000 mg daily in divided doses)
3.
Add essential fatty acids
(EFA’s) – Omega 3’s and 6’s will help numerous health issues, including
our skin, digestion, brains (shown to delay dementia) and cardiovascular health.
4.
Add extra B-vitamins.
5.
Drink lots and lots of
water every day.
6.
Give up sugar, sodas,
processed foods, white carbohydrates, dairy with hormones, artificial
sweeteners, additives, preservatives, caffeine and other harmful foods.
7.
Eat as much fresh, whole,
unprocessed food as possible.
8.
Do an occasional liver detox program.
9.
Get daily exercise in one
form or another.
10.
Reduce stress.
11. BE HAPPY!! Happy people are healthier people.
RECIPES
(from Herbal
Healing for Women by Rosemary Gladstar)
1 C. finely ground oats
2 C. white clay (can be bought in powdered form)
¼ C. finely ground almonds
1/8 C. finely ground lavender
1/8 C. finely ground roses
lavender, peppermint or orange pure essential oils (optional)
(For skin with acne, add pure tea tree essential oil instead of any of the other oils)
Grind everything except clay & oils in a blender or coffee grinder until powdered. Add clay. If you’re using an essential oil, add only 2 – 4 drops. Mix well & store in a dry, air tight jar.
To use: Mix 1/8 Cup with enough pure water (and honey, if you like) to make a paste. Apply to skin & massage gently. Rinse.
Moon Time Tea (for PMS)
(from Herbal Healing for Women by Rosemary Gladstar)
2 parts raspberry leaf
2 parts nettle leaf
1 part alfalfa leaf
½ part yarrow
Place 4 – 6 tablespoons of the herb mixture in a quart jar & cover with boiling water. Cover tightly & infuse for at least 20 minutes, strain & drink 2 – 3 cups daily for a week before menstruation.
(My own recipe)
1 part nettle leaf
1 part oat straw or milky oats
Mix all together. Place 4 – 6 tablespoons of the herb mixture in a quart jar & cover with boiling water. Cover tightly & infuse for at least 20 minutes, strain & drink 2 – 3 cups daily during and after pregnancy. Filled with minerals, strengthening & tonifying.
(My own recipe)
2 parts dong quai root
2 parts vitex (chasteberry)
2 parts wild yam root
1 part burdock root
1 part yarrow (aerial parts)
1 part ginger root
Mix all together. Place 4 – 6 tablespoons of the herb mixture in a quart jar & cover with boiling water. Cover tightly & infuse for at least 20 minutes, strain & drink 2 – 3 cups daily. (Could also be made into a tincture for convenience.) Use for female issues like PMS, menopause, excessive bleeding, uterine fibroids, cervical dysplasia and more.
REFERENCES
Balch, Phyllis & James, Prescription for Nutritional Healing,
Gladstar, Rosemary, Herbal Healing for Women, Fireside, New York, 1993.
Herbal Medicine the
McIntyre, Anne, The
Complete Woman's Herbal, Henry Holt Co.,
Medline Plus, National Institutes for Health,
www.nlm.nih.gov/medlineplus/, accessed
NOTE: Several articles posted on this website have more details about some of the topics discussed today. Visit the index page www.herbalconsultant.com and look for the articles near the bottom of the page.