And you’re not alone if these unpleasant—OK, freaking miserable—symptoms pop up before your menstrual cycle. About 75% of women experience them, and for about 20% of them, those symptoms are so severe that they resort to medications. Many of my patients also struggle with sugar cravings before their periods. Others rely on coffee to compensate for bad sleep. Or they take the edge off a bad day with a few glasses of red wine. Combine these with chronic stress, environmental toxins, and vegging out on reruns instead of exercising, and you’ve got a surefire formula to knock hormones out of balance and amplify PMS symptoms. So, how do you even start to get your symptoms under control? In my clinic, I use labs and my patients’ personal health history to understand what’s causing those symptoms. But while we wait for labs to come back (which will allow us to take a more tailored approach), we employ a few different strategies to bring the body into balance and offer PMS relief—including one of my favorites: adaptogens. How do they work? Adaptogenic herbs create balance. They regulate your cortisol and begin to balance your hormones overall while also allowing your body to better manage stress. Think of them as a thermostat that naturally adjusts itself to create the perfect room temperature. They don’t create that crash-and-burn aftermath like caffeine or alcohol. A few things adaptogenic herbs can do, which can all play a role in minimizing pesky PMS and period symptoms: Some people find maca a little too stimulating, and it can cause stomach discomfort. This is why I recommend to start small and gradually work up to the full daily dose of 1.5 to 3 grams per day. (Check out my maca smoothie recipe at the end of this article.) Ginseng helps eliminate fatigue, support the immune system, improve memory and mental alertness, and reduce insomnia. Research also shows that ginseng can improve anxiety and depression caused by stress4 as well as inflammatory diseases. As an all-around bonus, it can also increase sex drive. Avoid this herb if you have high blood pressure, and be sure to take it before noon to ensure a good night’s sleep. Added bonus: Rhodiola also supports healthy progesterone. However, you shouldn’t take it without supervision if you have a history of depression or bipolar disorder. Ashwagandha reduces inflammation, oxidative stress, and anxiety and improves sleep, memory, energy, and libido. It can also reduce heavy bleeding during your period and eliminate uterine fibroids with long-term use6. Ashwagandha is a nightshade, so it may be problematic if you have a sensitivity to the nightshade family. Research shows that cordycepin, an extract of Cordyceps Sinensis, makes a great antioxidant and cancer-fighter, all while lowering inflammation7. Cordycepin also can support your immune system, liver, kidneys, heart, and more. Added bonus: It makes a great natural aphrodisiac. Licorice root has a long history in Chinese medicine to fight microbes and viruses8. It also increases energy and decreases inflammation. Note: Do not take this herb if you have high blood pressure. Serves 1 Ingredients Combine all the ingredients in a blender until the mixture is smooth.
