8 Doctor-Approved Adaptogenic Herbs For Less PMS & Better Periods

So many of my patients struggle with breast tenderness, mood swings, bloating, headaches, anxiety, insomnia, fatigue, and acne that dial up their already unpleasant periods.

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.

Oftentimes, hormonal imbalances ramp up these symptoms, including dominant estrogen levels, which crowd out progesterone and other hormones. In addition to killer PMS and periods, these hormonal imbalances can—over time—lead to hair loss, weight gain, difficult perimenopausal symptoms, mood disorders, the inability to get pregnant, and so much more.

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.

While adaptogens won't eliminate PMS and period symptoms in isolation, they can do wonders if you're also working to get other aspects of your lifestyle in check. I elaborate on this in the last section, but eating an anti-inflammatory diet, managing stress levels, and keeping blood sugar levels stable are also key for balancing hormones and minimizing symptoms. (In this article, I reveal exactly what to eat during your period to minimize PMS symptoms).

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. 

Feeling all hot and sweaty before your period? No, those hot flashes and night sweats don't just hit women in perimenopause; they can hit any of us leading up to our period due to fluctuations in estrogen. This powerful root can balance hormones1 and enhance sexual desire2. Maca can also help manage PMS symptoms3, support your immune system, keep your thyroid healthy, and more.

Can't focus, concentrate, or just plain "adult" before your period? "Small tasks feel like massive undertakings when I have PMS," a patient once told me. I get it: Being productive and focused during this time can be tough. That's why I recommend Siberian ginseng to improve energy, stamina, focus, and concentration.

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.

Fatigue before your period? Try this herb. Rhodiola Rosea extract is what I call the endurance herb. This is your primary adaptogen bestie to manage stress hormones while boosting energy levels. Research shows this herb can relieve stress symptoms5 and prevent chronic stress as well as stress-related complications.

Insomnia or anxiety leading up to your period? Ashwagandha puts the "hush" on cortisol and brings a deep sense of calm. If you feel "wired and tired," this herb can be especially helpful at bedtime.

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.

Cravings getting the best of you? Cordyceps Sinensis is a medicinal mushroom that helps balance blood sugar, which can be at the root of cravings. It also helps nourish and support your adrenals and improve liver function.

Do oily skin and breakouts plague you as part of your PMS symptoms? It might be due to testosterone. Licorice can help because it blocks the production of those androgens (predominantly male hormones) that cause your pimples to show up everywhere!

Try replacing your morning cup of coffee with this nutrient-boosting, hormone-stabilizing smoothie with maca as the star ingredient. As I mentioned above, maca can be naturally stimulating and help ease period-related hot flashes. Your liver will thank you for the additional boost of energy, and you'll be saved from any caffeine crash.

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