WHAT ARE ADAPTOGENS
Adaptogens are currently experiencing a renaissance in the western world but have been used as healing botanical medicines for centuries by Chinese and Aryuveda traditions.
Adaptogens are a class of herbs, roots and fungi that support the body in maintaining equilibrium while adapting to, and protecting against the damaging effects of physical, chemical, and biological stress. There are two categories of stress that impact the body’s ability to function optimally; internal and external. Some examples of internal stressors include emotional stress, fatigue, poor lifestyle or diet choices. Some examples of external stressors include injury, car accident, death of a loved one, or abusive relationship.
Adaptogens improve resistance to stress of any kind; but that’s not all. This powerful class of herbs offers stimulating, revitalizing, balancing, nourishing, calming, and sedating effects. Some have been shown to improve cognitive performance while others have demonstrated anti-cancer properties. In this article, we will be discussing adaptogens that support the symptoms caused by fluctuating hormones in those with Premenstrual Dysphoric Disorder (PMDD).
HOW THEY WORK
Adaptogens have a systemic amphoteric effect which means if an organ or system in the body is hyperactive or hypoactive (overproducing or underproducing), these herbs assist the body in returning to a more balanced state aka homeostasis.
Adaptogens work on their own or can be combined for a synergistic effect. It is best to start with a low doseand give the herb six weeks to three months to notice their full effects. Speak with a naturopathic doctor or functional medicine practitioner to learn how to boost the adaptogen’s effectiveness, to find out what time of day to take them that is best suited for you, and for how long to follow the treatment plan*.
PMDD symptoms arise from a sensitivity of fluctuating hormones throughout the menstrual cycle. Adaptogens can be a great tool for creating more mental and physical balance by supporting the body through those hormonal changes. When choosing an adaptogenic herb for PMDD, look for one’s that help encourage healthy moods, balance blood sugar, and reduce fatigue.
6 ADAPTOGENS FOR PMDD
1. Ashwagandha
Ashwagandha is an ancient medicinal herb. It promotes a deep sense of calm, improves energy, concentration, blood sugar levels, and symptoms of depression. Ashwagandha helps the body overcome the long term effects of stress by nourishing thyroid and adrenal glands. It helps support the normal production of the stress hormone, cortisol. The adrenal glands can shunt progesterone production in orderto produce more cortisol. When cortisol is produced in proper amounts, the adrenal glands don’t have to steal it from progesterone. Progesterone is an important sex hormone. Healthy progesterone levels are required for hormone balance and hormone balance is necessary for symptom free periods. Progesterone acts as a natural antidepressant to lower anxiety and regulate mood swings associated with PMDD. Ashwagandha can be found in capsule, extract, or powder forms.
2. Rhodiola
Rhodiola is a great choice if you are struggling to manage symptoms like fatigue, anxiety, or depression symptoms. This herb helps boost energy levels, manage stress hormones, and encourages healthy progesterone levels, while supporting the adrenals. Rhodiola helps to bring cortisol into balance so that all hormones can thrive optimally. Rhodiola also reduces symptoms of fatigue, common to PMDD. By reducing mental and physical fatigue this herb helps promote endurance and brain function. This is a stimulatingherb best suited for morning use. You can find Rhodiola in capsules, tablets, dried powder or liquid extract.
3. Schisandra
Schisandra, also referred to as, the “five flavour fruit” in traditional Chinese or Ayurvedic medicine because it is sweet, sour, salty, bitter, and pungent. Traditional medicines relate this flavor profile to the five elemental energies (fire, wood, earth, metal, water). Schisandra addresses optimal functioning of the elemental correlated yin organ systems: lungs, heart, liver, spleen and kidneys. Schisandra is high inlignans, potent phytoestrogens that help clear out excess estrogen in the body. Excess estrogen levels can exacerbate PMDD symptoms. This adaptogen works to balance the body entirely by addressing all femaleorgan systems and their hormones making it particularly effective for PMDD. It is stimulating to the central nervous system, promoting concentration and alertness. Schisandra is a powerhouse herb also working to calm anxiety and prevent insomnia. This herb can be taken in as berries, juice, pill, powder, or liquid form.
4. Shatavari
Shatavari is considered the “queen of women’s adaptogens.” It helps balance cortisol production and contains estrogenic compounds which act as precursors for progesterone making it a powerful reproductive tonic. This herb has been used for centuries to remedy gut dysbiosis, repair the microbiome, and boost immunity. Healing gut dysbiosis and supporting the endocrine system can drastically reduce PMDD symptoms. It is a rejuvenating, antioxidant that is helpful to the female reproductive system when in transition through each stage of life. Shatavari can be found in liquid, tablet, or powdered extract.
5. Vitex
Vitex is a powerful hormone balancing adaptogen that has been a long standing folk remedy for female reproductive health. Vitex, also known as, chastree berry is often used to help regulate cycles through promoting LSH production and increasing progesterone levels. It helps calm the nervous system due to it’s prolactin-lowering effects and relieves symptoms such as anxiety, irritability, breast pain, and fluid retention often experienced during PMDD. It isn’t recommended to use Vitex as a long term treatment. Vitex is sold in capsule form.
6. Holy Basil
Holy Basil is an ancient medicinal herb worshiped by Hindus. It also known as “tulsi” or “mother medicine of nature” in Hindi. Holy Basil is an anti-inflammatory, antioxidant adaptogen that has a long list of health promoting properties. This herb can help balance stress hormones, improve energy levels, GI function, and hormone balance. Holy Basil also contains iron which is lost during the menstrual phase. Low iron can cause irritability and fatigue and by ensuring optimal iron levels while also containing adaptogenic qualities helps further reduce undesirable PMDD symptoms. Holy Basil can be administered in tea, pill, extract, or as a topical oil. When used topically, it can also help with acne.
PLEASE READ
Please note this information is for educational purposes only and not a substitute for medical advice. If you are facing hormone imbalance, irregular cycles or recent diagnosis, it is best to speak with a health professional before starting any adaptogens. Just like prescription medication, adaptogens are powerful substances that have cautions and contraindications. Some examples of these contraindications include: Ashwagandha- a nightshade which may be problematic in someone with a nightshade intolerance, Rhodiola- shouldn’t be taken without supervision if you have a history of bipolar disorder or depression, Vitex- shouldn’t be taken under age 20 as hypothalamic-pituitary-ovarian axis is still maturing or used to treat Poly-cystic-ovarian syndrome (PCOS).
Written by Dr. Alisa DiFruscia & Jes Hagan