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Since even before recorded history began, women have been handing down the secrets of herbal healing. The natural goodness contained within many plants and herbs have long been trusted to provide answers where conventional medicine may have failed. With so many hazards in our modern lifestyle herbal medicine is even more relevant today as a way to help restore vitality to our complex, sensitive yet resilient female bodies’.
The recent spike of medical complaints - about hormone replacement therapy, stress, fatigue, and sleep deprivation - and their unwillingness to simply ‘pop pills’ are just a few reasons why more women than ever are turning to look for more holistic approaches to their general health care.
Herbs, like nature in general, have long been associated with feminine energy, and in cultures around the world, women used their intuition to guide them in gathering medicinal plants and developing herbal medicines for their families and communities.
With the rise of Western medicine during the 20th century, women in the west lost touch with this tradition of healing, whilst our counterparts in the developing world continued to experiment. In the past few years, however, women in the western world have begun to rediscover their heritage, finding that learning to use herbs can become a source of empowerment in the pursuit of a preventative and natural lifestyle.
Much of the folkloric wisdom about the uses of herbs is now backed by modern scientific research, particularly surrounding the herbs Black Cohosh and Evening Primrose and Vitex in recent years. Herbs have been shown to benefit women in a variety of ways, such as strengthening reproductive organs; providing nutrients of special concern, like calcium and essential fatty acids; and balancing hormones.
What follows is an overview of some herbs that have proven to be especially useful for women. Some you'll want to use when you have a particular condition, such as morning sickness. Others are ones you may want to use frequently in cooking or as a beverage tea. This is by no means a comprehensive list; there are many more herbs especially suited to women's needs.
Disclaimer: Keep in mind that even though most herbs are safe, some of the more potent ones may have side effects; before going on an herbal regimen, it's wise to consult with a health practitioner trained in the use of botanicals or to at least read about the herb in books written by practicing herbalists. For a detailed discussion of women's health conditions and herbal remedies for them, you may want to read Herbal Heading for Women, by Rosemary Gladstar (Fireside, 1993). It's a wonderful reference to both the science and art of herbal healing.
• EVENING PRIMROSE OIL DOZENS OF CLINICAL STUDIES have been done on oil from the seeds of this North American herb. It's been found to relieve PMS-related breast tenderness, hormone-induced headaches, irregular hormone production and menopause-related indigestion, hot flashes and fatigue. The component responsible for this wide range of positive effects is gama-linolenic acid, which helps the body form certain fatty acids that are anti-inflammatory and beneficial to the heart. Although borage and flax seed oils also contain gama-linolenic acid, evening primrose oil is more effective because it has a higher amount.
Herbalists recommend taking evening primrose oil in capsules, which are available at natural foods stores and some pharmacies. The recommended dosage is anywhere from 500 ma. to 1,500 ma. a day, depending on what level is effective for you; refrigerate the oil to prevent it from turning rancid. Note that heavy alcohol consumption and a diet high in saturated fat (found mainly in animal foods) may prevent the gama-linolenic acid from doing its job.
• BLACK COHOSH AT AN 1849 CONFERENCE that the American Medical Association held on Native American medicinal plants, practitioners reported the first research on black cohosh. Findings revealed that the root of the herb contains volatile oils and plant-based hormones that act as anti-inflammatories, soothing menstrual cramps and hormone-related headaches. Many women claim it is so effective against menstrual pain that they won't leave home without it.
Herbalists recommend black cohosh tincture or capsules. General dosage is 1/4 teaspoon of tincture in cup of warm water, as needed, or one capsule as needed. Pregnant women should not use black cohosh during the early trimesters, because it can cause premature contractions; herbalists often use it at the end of pregnancy though, to stimulate labor. (Do not try this yourself without consulting a health-care practitioner.)
• FENNEL SINCE THE FIRST CENTURY, Egyptian herbalists have recommended sweet, licorice-flavored fennel seeds to safely stimulate the production of breast milk in nursing mothers. Today, midwives and herbalists throughout the world continue to recommend the practice, and a study in the Journal of Ethnopharmacology (1980, vol. 2, 337-344) suggested it was beneficial. To encourage lactation, you can combine fennel with other milk-stimulating herbs to make a tea that tastes like celery. Lightly crush 1 teaspoon of fennel seeds and 1/2 teaspoon each of cumin seed and dill seed (all available at natural foods stores, Indian markets and some supermarkets). Combine with 1 cup of just-boiled water, cover and steep for 10 minutes. Strain and drink up to three cups a day. As a bonus, fennel seeds contain aromatic compounds that ease flatulence and colic in infants, and soothe PMS- and menopause-induced indigestion. Add them to granola, creamy spreads, roasted potato salad or tomato sauces, using 1 tablespoon of seeds for every 4 servings.
• GINGER THIS SPICY HERB has been used the world over to alleviate morning sickness. One double-blind study found that 75 percent of pregnant women who took ginger for morning sickness experienced complete relief (Lancet, March 20, 1982). The subjects ingested three capsules, or about 94 mg., of dried ginger, the equivalent of 3/4 teaspoon of grated fresh ginger; they reported that the practice was most effective when taken at the onset of nausea. Note that some scientists have expressed concern that because ginger has historically been used to promote delayed menstruation, it may cause miscarriage; however, the amount of herb Chinese doctors recommend to induce menstruation is at least 5 grams, a lot more than the amount used to relieve morning sickness. Furthermore, no one has ever reported an incident where ginger caused miscarriage.
Chinese, Japanese and Ayurvedic herbalists value ginger as a woman's herb because it has antispasmodic properties that soothe menstrual cramps, as well as PMS-or menopause-reIated indigestion. To make ginger tea, simmer 1 teaspoon or so of grated ginger in a cup of water for 15 minutes, covered, then strain. You also can experience the benefits of ginger by adding it to food. Try to make a Lentil Chili: (2 teaspoons of grated fresh ginger per 4 servings) or a marinade for tempeh and tofu (mix 1 teaspoon of grated fresh ginger with 1 clove garlic, 1 minced hot pepper, and 2 tablespoons each of lime juice and soy sauce).
• NETTLE THIS DIURETIC HERB has a long history as a general female remedy, useful for reducing PMS bloating, correcting excessive menstruation, rebuilding a new mother's energy after giving birth and increasing lactation. A typical dosage is 1/4 teaspoon of tincture one to three times daily, or one capsule one to three times a day. To make a tea from dried nettle leaves, pour 1 cup boiling water over 1 tablespoon of leaves, cover and steep for 10 minutes, then strain. A general dosage is one to two cups a day. You can also use nettle in cooking. For a rich, herbal flavor similar to parsley, add 2 tablespoons of dried nettle per 4 servings of soups, stews or casseroles. Because nettle may be hypertensive, those who are pregnant or have high blood pressure should avoid it; you can substitute parsley either in cooking or to use medicinally.
• RASPBERRY LEAF FOR CENTURIES, this herb has been valued as a uterine tonic. Today, herbalists and midwives still advise pregnant women to drink a cup of raspberry leaf tea three times daily to tone and prepare the uterus for labor, and a clinical study reported in The Lancet (2 [6149], 1-3, 1941) supported the practice, finding that raspberry leaf tea has "smooth muscle activity" that puts the uterus in a "relaxed state of health." English herbalists also recommend that non-pregnant women drink three to five cups raspberry leaf tea per week to promote general uterine health.
To make tea, look for packaged tea bags at your natural foods store. You also can steep 2 teaspoons of dried raspberry leaf in 1 cup of just-boiled water, covered, for 5 minutes. Then strain and sip. To ease anxiety related to PMS and menopause, use 1 teaspoon of raspberry leaf and 1 teaspoon of dried chamomile. The tea (with or without chamomile) tastes faintly fruity, and can be cooled and substituted for water when making lemonade or fresh raspberry sorbet.
• MUSTARD SEED PMS, CHOCOLATE CRAVINGS, menstrual cramps, and muscle aches and fatigue during menstruation and menopause have all been associated with too little magnesium in the diet. Dried mustard seeds can help remedy the problem; they contain 33 ma. Of magnesium per tablespoon. That's about one-tenth the Recommended Dietary Allowances, or more than 1/2 cup of cooked oatmeal, which nutritionists consider a good source of the mineral.
Perhaps the most appealing way to take mustard seeds is to use it liberally in cooking. To make a delicious mustard condiment, place 1/3 cup whole black or white mustard seeds in a small saucepan. Add 4 tablespoons of maple syrup and 7 tablespoons of vinegar. Bring to a boil, stirring frequently, until most of the liquid has been absorbed, about 3 to 5 minutes. This is great with baked tofu cutlets, on a seitan sandwich, and in vinaigrettes, marinades and sauces. (Seitan is a chewy, meat-like, high-protein food made from boiled or baked wheat gluten.)
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