Is it easier to prescribe exhausting, and ineffective medications than it is to look for actual disease prevention and treatment? The answer is yes, and sixty percent of women with breast cancer are paying the price for that complacency with unnecessary chemotherapy.

A recent study released in the New England Journal of Medicine examined outcomes from two different breast cancer treatments: hormone therapy, and chemotherapy. After nine years of following patients, researchers found that the results were indistinguishable. It didn’t matter what treatment they received – nine out of ten women survived. So why do we continue with chemotherapy?

Do the ends justify the means?

Chemotherapy is our default medical standard of care for cancer. While it can eliminate the immediate threat, it’s more problematic than helpful. The cancer is gone, but many women are left crippled in another way. The immune system is a shell of what it once was, leaving the body open to all manner of infections and other health conditions.  According to Otis Brawley, chief medical and scientific officer for the American Cancer Society,

I have lost three patients over the last 25 years because they got leukemia from their chemo…I have lost patients who got congestive heart failure because of their chemo, and I have seen patients who get ‘chemo brain’ and have difficulty concentrating for the rest of their lives.”

The other, less invasive treatment option presented in this article isn’t perfect. Endocrine therapy, which inhibits the body’s ability to produce estrogen, can result in symptoms of early menopause, joint pain, and weight loss. But we didn’t have that option until recently. Why not? Is chemotherapy so effective that medicine should have stopped looking for solutions?

Recommended: How to Detox From Plastics and Other Endocrine Disruptors

It’s a Pattern

The practice of applying unnecessarily invasive treatments to an entire gender is not a new one in the United States. The World Health Organization has advocated for a c-section rate of 10-15% for over 30 years. Yet the U.S. is frequently cited for rates of more than double that. C-sections are among the most performed surgeries in the U.S., yet mothers who fight for a different outcome are constantly told that “the most important thing is a healthy baby.” Yes, this is true, but that should not be a reason to discourage informed women trying to minimize the physiological fallout from pregnancy. There is a reason the percentage of expectant mothers who find it necessary to hire a doula when giving birth has doubled in a six-year period. Having an advocate is more important than ever.

Me Too

Studies have found that doctors are less likely to listen to or take the concerns of female patients seriously, sometimes describing their pain as emotional or psychogenic. Yet that lack of engagement can lead to treating all women with one size all procedures that aren’t always necessary. It also causes many women years of frustration, searching for someone who will take their concerns seriously.

Recommended: Best Supplements To Kill Candida and Everything Else You Ever Wanted To Know About Fungal Infections

It’s ironic that the alternative treatment to chemotherapy examined in this study reduces the amount estrogen in the body, literally suppressing female hormones. Women are taught to avoid rocking the boat, but speaking up or voting with your dollar and finding someone who will listen can be the thing that saves you from potential long-lasting health issues.

Related:

• How to Detoxify From Chemotherapy and Repair the Body
• Dying to Cut – Unnecessary Surgeries You May Want to Avoid, and Why
• Top 5 Hospital Procedures That Are Doing More Harm Than Good

Sources:

• Good News for Women With Breast Cancer: Many Don’t Need Chemo – NY Times
• Adjuvant Chemotherapy Guided by a 21-Gene Expression Assay in Breast Cancer – New England Journal of Medicine
• Thousands of women will avoid chemo thanks to a study funded by the breast cancer stamp – Vox
• Sky-high C-section rates in the US don’t translate to better birth outcomes – StatNews
• Is There A Gender Bias Against Female Pain Patients? – Huffington Post

Polycystic ovary syndrome (PCOS) is responsible for as much as 70 percent of infertility issues in women. In fact, this disorder affects one out of every ten women of childbearing age, and yet, few women are aware of PCOS and its symptoms.

Common Symptoms of Polycystic Ovary Syndrome

Before we explore why PCOS happens and how we can reverse it, we must first get familiar with it. Here are the most common symptoms of PCOS:

• irregular periods
• amenorrhea (the absence of menstruation)
• trouble conceiving a child
• infertility
• fatigue
• mood swings
• low sex drive
• weight gain
• trouble losing weight
• acne
• hirsutism (excessive hair growth on the face, abdomen, chest, and back)
• thinning hair

From fatigue to infertility to unsightly hair growth, these symptoms are a random assortment of things that no man or woman would ever want to experience. Could these all be a part of one disorder?

Unfortunately, the answer is yes. However, there is a silver lining — all of the PCOS symptoms point to the same underlying cause.

Related Reading: Holistic Guide to Healing the Endocrine System and Balancing Our Hormones

What Causes Polycystic Ovary Syndrome?

To understand how PCOS happens, we must understand the nature of this disease.

When we dig through the research the first evidence we come across is that women with PCOS have an increased risk for:

• hypertension
• dyslipidemia
• insulin resistance
• obesity
• glucose intolerance
• diabetes

These conditions are all a manifestation of poor lifestyle choices (overeating and inactivity), but we cannot draw the same conclusion about PCOS by looking only at its associated risks. Let’s look a bit deeper into the cells of a woman with PCOS (I know it sounds a bit creepy, but bear with me here.)

Must Read: The Top 10 Supplements You Can Use To Reverse Polycystic Ovary Syndrome

The common consensus among PCOS researchers is that most women with PCOS have higher levels of insulin and insulin resistance than normal women. This is an important clue that points us to the cause of PCOS.

How Insulin and Insulin Resistance Cause PCOS

You probably already know by now that insulin resistance has something to do with diabetes and obesity, but did you know that it can also cause infertility and other PCOS symptoms? Let’s find out how.

When cells are consistently resistant to insulin, insulin levels continue to rise. High insulin levels trigger the ovaries to produce more androgens, including testosterone. Insulin also decreases the production of sex-hormone binding globulin — a glycoprotein that prevents testosterone from freely entering cells.

Related: Diabetes, Endocrine Functions of the Pancreas, and Natural Healing

With more androgen production and less sex-hormone binding globulin, free testosterone freely floats through the blood and interacts with cells. This is not a good thing for a woman’s health, leading to mood swings, fatigue, low sex drive, acne, and other PCOS symptoms.

As androgen levels continue to increase, they stimulate 5-alpha reductase activity — an enzyme that converts testosterone to a more potent metabolite called DHT. (You may be familiar with DHT as one of the instigators of male pattern baldness and thinning hair.)

Although genetics play a role in PCOS as well, the disorder will not progress without the presence of high insulin levels and insulin resistance. To create a chronic state of insulin resistance and elevated insulin levels, it takes a combination of poor lifestyle habits that contribute to many common diseases.

The Seven Lifestyle Factors That Cause PCOS

If you want to prevent PCOS or reverse it (or improve your health rapidly), avoid these things:

• high sugar foods
• excess calorie consumption
• chronic stress
• inactivity
• too much exercise
• exposure to endocrine-disrupting chemicals (e.g., Bisphenol A, Methylparaben, Nicotine, Sodium Fluoride, PBDEs/PCBs, etc. )
• having a high percentage of body fat (being overweight or obese)
• having a low percentage of body fat due to unhealthy calorie restriction

Each one contributes to PCOS in some way. High sugar foods, excess calorie consumption, and inactivity increase insulin levels and insulin resistance, making PCOS worse. Chronic stress, over-exercising, and having a low body fat percentage will increase cortisol levels, creating more insulin resistance.

Endocrine-disrupting chemicals can also exacerbate PCOS symptoms. These chemicals can cause hormonal imbalances and cell damage, so it is important to avoid consuming them or putting them on your skin.

However, avoiding these PCOS contributors may not completely reverse the disorder. To get the best results, you need to follow a diet that addresses the underlying cause of PCOS — insulin resistance.

Is There a PCOS Diet?

The scientific literature on diets for PCOS is sparse. However, the researchers of a treatment review suggest that PCOS women will do best by eating complex carbohydrates and avoiding sugar. This suggestion was confirmed in one study on the effects of low-glycemic index diet in women with PCOS.

To find more convincing evidence for a PCOS diet, we must look at the diets that are most helpful for addressing the disorders underlying causes. After sifting through the research, the low-carbohydrate diet is the clear winner. It is more effective at reducing insulin levels and insulin resistance than every other diet it was put up against.

There is one important caveat. Carbohydrate restriction may cause stress and make PCOS worse for some women. This is why it is important for women with PCOS to follow the guidelines below.

Related: 80% Raw Food Diet

The New And Improved PCOS Diet

A low-carbohydrate diet can help many women reverse their PCOS. For some women, however, carbohydrate restriction may cause excess stress and keep them from getting results. This is why it is important to follow these guidelines to create the right PCOS diet for you:

1. Restrict Carbohydrate and Sugar Intake

Experts suggest that women should eat between 75 and 150 grams of carbohydrates to maintain fertility and improve insulin levels. It is important to avoid consuming refined sugar as well. The best way to do this is by sourcing your carbohydrates from whole plant foods like leafy greens, cruciferous vegetables, root vegetables, and legumes.

Related: Are Low-Carbohydrate Diets Healthy for Women? How Do Carbs Affect Fertility and Pregnancy?

2. Eat High-Fiber Vegetables With Every Meal

High-fiber vegetables, like broccoli, kale, and spinach, can help combat insulin resistance and reduce inflammation. Have them with every meal for best results.

3. Eat Enough Calories to Achieve Your Ideal Weight

If you are overweight or unhealthily skinny, tracking your calories can help you reach a healthy weight. (I prefer to use MyFitnessPal to calculate calorie goals and increase my awareness of what I’m eating.) After about a month or so of tracking your calories, you’ll develop a greater intuitive sense of how to maintain a healthy weight.

By following these guidelines, you will be able to lower your insulin levels, balance your hormones, and reverse many of the PCOS symptoms. However, the wrong lifestyle can still get in the way of the right diet. This is why it is important to follow the lifestyle tips below to improve your health even further.

The Lifestyle That Helps Reverse PCOS

Combining a vegetable-rich sugar-free diet with exercise, sleep, and meditation is one of the most efficient ways to reverse PCOS.

1. Exercise

What kind of exercise should you do? It’s up to you. Many different types of exercise have been found to help women with PCOS including resistance training, aerobic exercise, and yoga.

Make sure you are getting at least 30 minutes of low to moderate intensity exercise, like yoga, cycling, or a brisk walk, every day. (Add in resistance training, three days a week, for even better results.)

It is also important to prioritize stress reduction as well. The more stressed you are, the more insulin resistant your cells will be. This will cause an increase in insulin levels and PCOS symptoms. The simplest way to reduce stress levels? Sleep and meditation.

2. Sleep

The most efficient way to reduce stress levels is with sleep. However, getting quality sleep may be more difficult for women with PCOS. In a review published in Human Reproduction, researchers found that “sleep disturbances were twice as common in women with PCOS,” and women with PCOS especially had difficulty falling asleep.

However, there is some good news for these women. Sleep disturbances will most likely be cleared up by the diet and lifestyle suggestions in this article so that they can finally get a restful sleep. For those that still struggle with sleep issues after following our suggestions, meditation will help tremendously.

3. Meditation

Studies have shown that meditation lowers cortisol levels and improves blood sugar levels, which creates a reduction in insulin resistance and insulin secretion. Meditating 30 minutes before you plan on going to sleep is a great way to improve sleep quality and reduce stress at the same time.

Putting it all Together — The Ideal Diet and Lifestyle for Women with PCOS

Here’s a simple breakdown of the diet and lifestyle that will help reverse PCOS:

• Limit sugar and carbohydrate intake
• Eat high-fiber, low-carbohydrate vegetables with each meal
• Eat enough calories to achieve your ideal weight (use MyFitnessPal to assist you with that)
• Exercise for at least 30 minutes every day
• Meditate every night before sleep
• Make sure you are getting 7-9 hours of sleep every night

and last but not least:

• If you need more help, consider using the natural supplements that you will find in this article to reverse PCOS. 

Editor’s Note:

Eliminate wheat, eliminate candida, and consider progesterone (I particularly like this Progesterone Plus with black cohosh and chasteberry) – but if the wheat and candida are eliminated you shouldn’t need progesterone (or any of the other aforementioned supplements).

Best Supplements To Kill Candida and Everything Else You Ever Wanted To Know About Fungal Infections

Recommended Reading:

• The Top 10 Supplements You Can Use To Reverse Polycystic Ovary Syndrome
• Are Low-Carbohydrate Diets Healthy for Women? How Do Carbs Affect Fertility and Pregnancy?
• Holistic Guide to Healing the Endocrine System and Balancing Our Hormones
• Detox Cheap and Easy Without Fasting – Recipes Included

Sources:

• Insulin Resistance and the Polycystic Ovary Syndrome: Mechanism and Implications for Pathogenesis — Oxford Academic
• Polycystic ovary syndrome: etiology, pathogenesis and diagnosis — Nature
• Can My Diet Relieve Symptoms of Polycystic Ovary Syndrome (PCOS)? — Healthline
• Polycystic Ovary Syndrome (PCOS) — Deep Dyve
  
• The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: A pilot study — BioMed Central
• Dietary Composition in the Treatment of Polycystic Ovary Syndrome: A Systematic Review to Inform Evidence-Based Guidelines — Science Direct
• No. 1 Cause of Infertility? Polycystic Ovarian Syndrome — Dr. Axe
• Cortisol-Induced Insulin Resistance in Man: Impaired Suppression of Glucose Production and Stimulation of Glucose Utilization due to a Postreceptor Defect of Insulin Action — Oxford Academic
• Abdominal fat and what to do about it — Harvard Health Publications
• State of the science of endocrine disrupting chemicals – 2012 — World Health Organization
• Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome — American Journal of Clinical Nutrition
• MINDFULNESS-BASED STRESS REDUCTION IS ASSOCIATED WITH IMPROVED GLYCEMIC CONTROL IN TYPE 2 DIABETES MELLITUS: A PILOT STUDY — ProQuest
• Effect of buddhist meditation on serum cortisol and total protein levels, blood pressure, pulse rate, lung volume and reaction time — Science Direct
• The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials — Wiley Online Library
• The Effect of Flaxseed Supplementation on Hormonal Levels Associated with Polycystic Ovarian Syndrome: A Case Study — NCBI
• Sleep Duration, Exercise, Shift Work and Polycystic Ovarian Syndrome-Related Outcomes in a Healthy Population: A Cross-Sectional Study. — NCBI
• Sleep disturbances in a community-based sample of women with polycystic ovary syndrome. — NCBI
• Effect of a yoga program on glucose metabolism and blood lipid levels in adolescent girls with polycystic ovary syndrome. — NCBI
• Effects of a holistic yoga program on endocrine parameters in adolescents with polycystic ovarian syndrome: a randomized controlled trial. — NCBI
• Effects of supervised aerobic training on the levels of anti-Mullerian hormone and adiposity measures in women with normo-ovulatory and polycystic ovary syndrome. — NCBI
• Resistance Exercise Impacts Lean Muscle Mass in Women with Polycystic Ovary Syndrome. — NCBI
• Systematic review and meta-analysis of dietary carbohydrate restriction in patients with type 2 diabetes — BMJ

PCOS is a little-known disorder that has been plaguing 10% of women with infertility for decades. What does PCOS mean?

PCOS stands for Polycystic Ovary Syndrome, and it causes many unpleasant symptoms for women. For example, women with PCOS will have one or more of the following symptoms:

• menstrual irregularity
• excess hair growth on the face, chest, and back
• thinning hair or hair loss from the scalp
• mood swings
• depression
• acne
• obesity
• loss of sex drive
• infertility

Luckily, each symptom is related to the same cause, which means that this disorder may be reversible.

Related Reading: Holistic Guide to Healing the Endocrine System and Balancing Our Hormones

What Causes PCOS?

PCOS is the result of insulin levels being too high for too long. In women, high insulin levels trigger the production of androgens like testosterone and increase free testosterone and DHT levels. This turns off fertility and causes most of the symptoms of PCOS.

Genetics also play a significant role in the development of PCOS. Most women who develop the disorder inherited genetic variants that increase the likelihood of developing insulin resistance. However, this does not mean that you are doomed to get PCOS if insulin resistance and infertility runs in the family.

Must Read: How To Reverse The Number One Cause of Infertility – PCOS

Diet, exercise, and stress play the most prominent role in determining whether you develop PCOS or not. If you are a woman who overfeeds on calories and sugar, spends most of your time sitting, and stresses yourself out about life, then you will probably develop PCOS. On the other hand, eating plenty whole plant foods, restricting sugar, exercising daily, and reducing stress (with meditation and quality sleep) will turn off PCOS and turn on fertility.

Oops, did I go over that too quickly? No need to go over it again. Just read below for a quick overview of the ideal PCOS reversing diet and lifestyle.

An Overview of the Diet and Lifestyle that Helps Reverse PCOS

Here’s a simple breakdown of what you should do if you have PCOS:

• Limit sugar and carbohydrate intake
• Eat high-fiber, low-carbohydrate vegetables with each meal
• Eat enough calories to achieve your ideal weight (use MyFitnessPal to assist you with that)
• Exercise for at least 30 minutes every day
• Meditate every night before sleep
• Make sure you are getting 7-9 hours of sleep every night

This diet and lifestyle address PCOS from many different angles, but some of you may need some extra help. This is when supplements can save the day.

The Top Ten Natural Supplements That Help With PCOS

There are plenty of supplements that can help reverse PCOS is many different ways, from reducing testosterone levels to improving insulin resistance. So, without further ado, here are the ten best supplements that help with PCOS:

1. Flax Seeds

Flax seeds are known to increase sex-hormone binding globulin levels and reduce androgen and insulin levels, making it an ideal supplement for women with PCOS.

Here are some ways to add flaxseeds to your diet:

• Put them on top of a salad
• Blend them into your smoothie
• Make a seed and nut butter snack by grinding a couple of tablespoons of flax seeds and nuts into a powder and mixing in some melted coconut oil, stevia, and cinnamon.

Related: Nut Butter – The Bad, The Good, and How to Make it Better

2. Cinnamon

Many studies suggest that cinnamon helps reduce insulin resistance and restore ovarian function in women with PCOS. To get these benefits, ½ to 1 teaspoon per day is all you need.

Related: Cinnamon – Ceylon Vs Cassia, Health Benefits, and Other Interesting Facts

3. Vitamin B9

For women who want to get pregnant, vitamin b9 is essential. To improve fertility, researchers suggest that women who are at a healthy weight should take 400 micrograms of folic acid (one of the many forms of vitamin b9), and obese or overweight women should take 5 mg of folic acid.

However, it is best to supplement with a b-complex that contains all of the b vitamins. You may also feel better by supplementing with b complex that has a more natural form of Vitamin B9 (folic acid isn’t and may cause problems for some). L-methylfolate and 5-methyltetrahydrofolate (5-MTHF) are the most effective form of the vitamin.

4. Apple Cider Vinegar

Apple cider vinegar has been shown to increase insulin sensitivity in several studies, including a trial in women with PCOS. In this trial, seven women with PCOS took one tablespoon of apple cider vinegar per day. After 40 days, four of the women resumed ovulating, and six experienced a measurable reduction in insulin resistance.

For best results, consume 1-2 tablespoons per day. However, this doesn’t mean you have to take shots of pure vinegar. Use apple cider vinegar as the vinegar for your salad dressings instead.

Related: Health Benefits of Apple Cider Vinegar & How to Make Your Own

Also, check out Mother Earth Organic Root Cider

5. Magnesium

Magnesium deficiencies are the second most common deficiency in developed countries. Magnesium is important for women with PCOS because it improves insulin sensitivity and decreases nerve excitability, leading to less stress, tension, and PCOS symptoms.

When it comes to magnesium supplements, magnesium citrate is most popular. It’s well absorbed but may have a mild laxative effect in some sensitive people. For the people who experience discomfort from taking magnesium citrate, magnesium bisglycinate is the best option.

Regardless of which supplement you choose, make sure you are getting around 310 mg of magnesium per day (if you are a woman).

Related: Homemade Calcium and Magnesium

6. Zinc

Zinc is essential for the functioning of enzymes, hormones, and the immune system. A deficiency in zinc can cause a hormonal imbalance and make PCOS worse, while zinc supplementation can reduce some of the symptoms of PCOS.

This was confirmed in one study that found that zinc was able to reverse facial and chest hair growth in women with PCOS. Aim for 50 mg of elemental zinc per day.

7. Inositol

One of the most well-studied PCOS supplements is inositol, a sugar alcohol chemical compound found in healthy foods like citrus fruits, cantaloupe, and leafy greens.

Multiple studies have shown that inositol supplementation may improve insulin resistance and decrease male hormones in the bloodstream. Inositol also promotes ovulation and fertility.

All it takes is a dose of 1,200-2,400 milligrams per day for inositol to significantly improve PCOS symptoms.

8. Chasteberry (commonly known as Vitex)

Chasteberry helps lower prolactin levels. Three randomized control trials have found that it can help women with oligo/amenorrhea and infertility. However, some women with PCOS may not benefit from taking chasteberry if their prolactin levels are within normal ranges.

9. Reishi Mushroom

Reishi mushroom can help reduce stress levels and inhibit 5-alpha reductase, an enzyme that converts testosterone to dihydrotestosterone. There are no studies on the effects that reishi mushroom has on women with PCOS, but its ability to inhibit the production of DHT and reduce stress make it a promising supplement for PCOS.

10. Berberine

This compound is found in herbs like goldenseal, barberry, and Oregon grape root, and it may be the most effective of all the supplements in this list.

In one impressive study, berberine was found to reduce insulin resistance as effectively as metformin, a medication frequently prescribed for PCOS. Berberine also led to slightly more belly fat loss and lower levels of free testosterone than an equivalent dosage of metformin. Simply put, this natural compound is more effective than metformin — one of the most prescribed PCOS medications.

The recommended dose for berberine is 500 mg taken 2-3 times per day. Try taking it with milk thistle or coconut oil for best results because they may increase the absorption of berberine.

Editor’s Note:

Eliminate wheat, eliminate candida, and consider progesterone (I particularly like this Progesterone Plus with black cohosh and chasteberry) – but if the wheat and candida are eliminated you shouldn’t need progesterone (or any of the other aforementioned supplements).

Best Supplements To Kill Candida and Everything Else You Ever Wanted To Know About Fungal Infections

The Takeaway

Polycystic ovary syndrome (PCOS) is a common disorder that causes symptoms like acne, male-pattern baldness, mood swings, weight gain, fatigue, and infertility. Fortunately, you can reverse PCOS with the right combination of a plant-based low-carbohydrate diet, exercise, sleep, and meditation.

If you are struggling with the new diet and lifestyle, you can take various supplements that will help. By supplementing with magnesium and Reishi mushroom, you can relieve stress that may be making PCOS symptoms worse. Inositol, zinc, apple cider vinegar, cinnamon, flax seeds, and berberine are other natural dietary supplements that can help improve your health and PCOS symptoms more quickly as well.

Throughout the process of reversing PCOS, make sure you consult with your doctor and check your hormone levels to see how you are progressing.

Related Products:

• Vitamin B9
• Magnesium
• Inositol
• Chasteberry (commonly known as Vitex)
• Reishi Mushroom
• Berberine

Sources:

• Insulin Resistance and the Polycystic Ovary Syndrome: Mechanism and Implications for Pathogenesis — Oxford Academic
• Polycystic ovary syndrome: etiology, pathogenesis and diagnosis — Nature
• Can My Diet Relieve Symptoms of Polycystic Ovary Syndrome (PCOS)? — Healthline
• Polycystic Ovary Syndrome (PCOS) — Deep Dyve

• Herbal medicine for the management of polycystic ovary syndrome (PCOS) and associated oligo/amenorrhoea and hyperandrogenism; a review of the laboratory evidence for effects with corroborative clinical findings. — NCBI
• Chaste tree (Vitex agnus-castus)–pharmacology and clinical indications. — NCBI
  
• Effects of Zinc Supplementation on Endocrine Outcomes in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial. — NCBI
• Anti-androgenic activities of Ganoderma lucidum. — NCBI
• The Effect of Flaxseed Supplementation on Hormonal Levels Associated with Polycystic Ovarian Syndrome: A Case Study — NCBI
• Differential effects of walnuts vs almonds on improving metabolic and endocrine parameters in PCOS. — NCBI
• A clinical study on the short-term effect of berberine in comparison to metformin on the metabolic characteristics of women with polycystic ovary syndrome. — NCBI
• Berberine — Examine
• An Update on Plant Derived Anti-Androgens — NCBI
• The effect of cinnamon extract on insulin resistance parameters in polycystic ovary syndrome: a pilot study — Fertility and Sterility
• Preliminary evidence that cinnamon improves menstrual cyclicity in women with polycystic ovary syndrome: a randomized controlled trial — AJOG
• Sodium caprate augments the hypoglycemic effect of berberine via AMPK in inhibiting hepatic gluconeogenesis. — NCBI
• Magnesium — Examine
• Zinc — Examine

If I told you there was a plant that offered an amazing range of nutrients, eased allergy suffering, reduced inflammation, treated arthritis, healed rashes, cured anemia, and improved energy, you would want to know about it, right? Stinging nettles (Urtica dioica) are a superfood, super-medicine, and all around superstar of the plant world.

Nettles have a long history, appearing in the writings of the ancient Greeks, ancient Egyptians, and Roman armies. Their fibers were found in artifacts from the Bronze age and early indigenous American cultures. Nettles are found growing all over the world and in forests and fields near you. They are readily available as a bulk herb and supplement at health food stores. You can incorporate nettles in your diet by creating amazing culinary delights or by steeping them as a tea when you just feel like you need some super powers. There is a lot that you should know about nettles.

Nettles – the Super-Green Superfood!

Nettles pack a powerful punch of nutritional value, making them an excellent superfood and tonic. They contain high levels of iron, calcium, vitamin C, vitamin A, vitamin K, potassium, magnesium, and more chlorophyll than almost any other plant. They have been used throughout history to restore energy to the sick and stimulate sluggish metabolic and lymphatic systems in the spring.

When consumed as a broth, tea, or even a traditional beer, nettles are an age-old cure for scurvy, anemia, low energy, and general depletion from illness or fever. Nettle tea can be extremely useful as a mother’s helper to bolster prenatal nutrition and to increase milk production for breastfeeding. The high nutrient content, combined with all the other positive benefits, makes nettles a worthy daily health supplement. Whether this is in the form of a capsule, tincture, or fresh herb, it’s a good way to ensure you are taking care of yourself.

Nettles as All Around Medicine

Stinging nettle is one of those plants I like to call “Nature’s medicine chest.” It addresses such a wide variety of ailments both internally and topically, that it is always worth having on hand. Aside from the more prevalent treatments for arthritis and allergies, nettles act as an anti-inflammatory agent, addressing a variety of related conditions from sore muscles to gastrointestinal discomfort. The diuretic properties of nettles make them a useful treatment for urinary tract infections, issues with the bladder and kidneys, and enlarged prostate (BPH) for men. A reliable women’s health herb throughout the entire reproductive

Nettles alleviate a variety of issues encountered during menstruation, pregnancy, the postpartum period, and menopause making them a reliable women’s health herb for the entire reproductive cycle.

It is also thought that nettles aid in reducing blood pressure and lowering blood sugar. Externally, nettles treat eczema, burns, rashes, hives, and stimulate hair growth. As an astringent, it stops bleeding and can be applied in a powdered form to arrest nosebleeds. When it comes down to it, nettles belong in your medicine cabinet in some form, much like band-aids. Really.

Nettles as Arthritis Treatment

Although the sting of the stinging nettle is uncomfortable when you encounter it out on a walk, the prickly hairs on the stem and leaves actually reduce the pain and swelling of arthritis. If you pick  nettles with your bare hands, your fingertips may be numb for hours afterward. Urtification, or basically flogging the affected area with stinging nettles, is a practice documented over the last two thousand years. Research has shown that the “sting” of nettles both interferes with pain signals in the body and releases anti-inflammatory compounds to treat arthritic conditions. Taken internally, nettles have been found to support bone and joint health, deliver a healthy dose of boron, balance hormones that affect arthritic conditions, and flush uric acid buildup from the affected joint areas. With plenty of not-so-great-for-you pain relief available these days, it’s nice to have this natural, safe, herbal go-to available for daily management.

Nettles as Allergy Treatment

For a large number of the population suffering from allergies and hay fever, nettles can be a great ally. It is most commonly taken in the form of freeze-dried capsules during periods of seasonal allergies, to reduce inflammation of the affected tissues. Nettles are thought to reduce the histamine levels produced by the body as an allergy response, thus alleviating the allergy symptoms. Many people have reported that itchy eyes, sneezing, runny noses, and stuffy sinuses are treated as effectively, if not more so, by stinging nettle than over the counter allergy medications. They will also leave you feeling energized rather than drowsy. I have always thought it was a wonderful coincidence that nettles start growing in the spring just as pollens are coming out, and continue into the summer and height of pollen season.

Benefits and Use of Stinging Nettles for Other Ailments

Stinging nettles are a blood purifying, anti-inflammatory, antimicrobial, detoxifying antioxidant with more health benefits than we can list.

• May treat many skin problems from acne to eczema
• Stimulates lymph system
• Stimulates immune system
• Support adrenal glands
• Supports thyroid
• Supports prostate
• Supports the spleen
• Supports the pancreas
• Supports entire endocrine system (hormonal system, glands)
• Good for menstrual cramps, bloating, PMS
• Relieves menopausal symptoms
• Relieves arthritis symptoms
• Promotes release of uric acid from joints
• Supports the kidneys
• May break down kidney stones
• Helps with respiratory tract infections and respiratory inflammation
• Helps asthma sufferers
• Strengthens the fetus in pregnant women
• Promotes milk production for breastfeeding
• Improves blood clotting
• Relieves pain and symptoms from osteoarthritis
• Reduces inflammation
• Reduces likelihood of prostate cancer
• Eliminates allergic rhinitis
• Reduces hypertension
• May reduce nausea
• Alleviates diarrhea
• Helps with gastrointestinal disease, IBS, and constipation
• Reduces gingivitis (when used in mouth)
• Removes and helps prevents plaque buildup (when used in mouth)
• Has been shown to help treat Alzheimer’s disease
• Provides relief for neurological disorders like MS, ALS, and sciatica
• Destroys intestinal worms and other parasites
• It’s antifungal. Kills Candida along with other yeast and fungi

How to Find Nettles

Nettles can be found growing in moist soils at the edge of forests, in fields, along ditches and near streams or marshy areas. With a good plant ID guide and advice from local foragers, you can venture out and gather your own nettles all through the spring months. You can also purchase nettle seeds from heirloom seed companies and plant them in your garden. I have found that the rhizomes from wild nettle patches transplant nicely into my garden. They love my compost pile. With a little water, you can keep them going through the summer. Nettles are very easy to dry and use throughout the rest of the year when they aren’t found growing outside. If you do not have access to foraging areas or garden space, you can always purchase dried nettle leaf and a variety of nettle supplements. In the Spring, grocery stores will sometimes carry fresh, wildcrafted nettles.

Wellness Nettle Broth Recipe

I have found when I am feeling under the weather, or I am just in need of some solidly green food at the end of the winter, a nettle broth is perfect. It leaves me feeling healthy and energized.

Ingredients

• 2 cups of fresh stinging nettle tips (or 1 cup dried)
• 1 medium onion finely chopped
• 4-5 cloves fresh minced garlic
• 2 Tbs fresh grated ginger root
• 1 burdock root peeled and chopped fine (or 4 Tbs dried)
• 4 cups vegetable broth, miso broth, or bone broth
• 1 Tbs olive oil
• dash of tamari or Bragg’s Liquid Aminos
• salt and pepper to taste

In a large pot, sauté onions until translucent. Add burdock root, garlic, and ginger and sauté a few more minutes. Add broth and bring to a boil. Add nettles, turn down to a simmer, and stir occasionally until the nettles are soft and fully cooked. (This breaks down the prickly hairs, and your tongue will thank you.) Add tamari or Bragg’s and season to taste.

Stinging Nettle Homemade Toothpaste Recipe

The boron in stinging nettles is an essential element for bone health that helps bones and teeth retain calcium. Therefore, it is a great addition to homemade toothpaste.

Homemade toothpaste is easy. If you don’t have one of the ingredients, leave it out or substitute something similar. Mix it up, and experiment.

• 2 Tbsp nettle powder
• 1 tsp Irish moss powder
• 1 tsp bladderwrack powder
• 1 drops liquid stevia
• 5 drops peppermint essential oil
• 1 tsp unrefined sea salt
• 1 tsp baking soda

Add dry ingredients together and mix. Add wet ingredients and a little bit of distilled water to get your desired consistency.

Recommended Reading:

• Five Common Weeds to Cultivate for Health and Nutrition
• Fight Cavities and Gingivitis Naturally With Homemade DIY Oral Health
• Allergy Free in Five Days (foods, dander, dust, seasonal, etc.)
• What Causes Chronic Inflammation, and How To Stop It For Good
• Things You Should Know About Garlic – DIY, Recipes, Other Tips

Related Products:

• Gaia Herbs Nettle Leaf Capsules
• Gaia Herbs Nettle Leaf Liquid Extract
• Douglas Labs Nettle Capsules

Sources:

• Stinging Nettle – University of Maryland Medical Center
• Stinging Nettle – Dr. Christopher’s Herbal Legacy
• Use Natural Remedies for Arthritis Pain – Mother Earth News
• Nettle: Nutritious Allergy Ally – The Practical Herbalist
• Eat Your Wild Greens: The Delectable Nettle – A Mountain Hearth
• Nettles Bring Spring to the Kitchen – NPR

Most women can agree that there was little information regarding women’s hormonal changes when our mothers transitioned through menopause. Hot flashes were commonly the only thing addressed, which gave most of us the impression that menopause is a brief hot mess and then the menstrual cycle stops for good. Though this is the case for a small percentage of women, perimenopause—the period of time before the cessation of menstruation—is a challenging reality that can last 3-15 years before actual menopause.

Today, we have access to knowledge about our bodies that our mothers, aunts, and grandmothers were without. Now we know that gastro-intestinal distress, mild to severe anxiety, panic attacks, insomnia, itchy skin, depression, loss of libido, muscle pain, cold and hot flashes, fibroids, heavy monthly bleeding, tension and migraine headaches, heart palpitations, mood swings, irritable bladder and a host of other sometimes-frightening physical challenges are common symptoms of hormonal changes at midlife. Women who are unaware of the hormonal havoc their bodies are experiencing often rush to the doctor for cardiac tests when their hearts won’t stop racing or get extensive gastrointestinal tests when heartburn, indigestion, or constipation become chronic. These tests show nothing abnormal most of the time, which only adds to the frustration factor.

Perimenopausal hormonal shifts can put the female body and psyche on a roller coaster, pumping too much estrogen one moment and too little the next. Progesterone can also drop dramatically or surge, and testosterone is often low enough to give many women a profound disinterest in sex despite healthy, passionate relationships. The adrenals—the body’s stress glands—work harder during perimenopause and take over for aging ovaries. This means that even individuals with healthy adrenal function will most likely be affected, and those with genetic or acquired adrenal fatigue will feel the changes of midlife even more strongly.

Hormone tests for perimenopause are often unreliable because of erratic hormonal surges; the results usually reflect hormonal status of the time they are taken and cannot accurately portray what is happening inside the body on a daily basis. Only during the later stages of perimenopause are these tests reliable, so many conventional doctors choose not to test hormones or fail to take their female patients seriously. Perimenopause can be the most challenging time of a woman’s life, and the last thing she needs is a doctor who will not take hormonal changes into account.

Many women opt for hormonal replacement therapy (H.R.T.), but much relief can come from diet, herbal, and vitamin supplementation, and clinical aromatherapy. The latter can have profound effects on the nervous system, which in turn affects the endocrine system. Essential oils can be a great solace both physically and emotionally. Let’s look at a few essential oils that could make the difference between barely functioning and feeling a whole lot better:

Geranium: Geranium is a gentle but effective essential oil that can be a woman’s best friend during any time of life, especially perimenopause. It helps to tame wild surges of estrogen or progesterone and promotes harmony between not only these hormones but other hormones such as testosterone and stress hormones like cortisol and adrenalin. It fortifies the adrenals, reproductive organs, and nervous system in a way that can be felt almost immediately. It can be used for most symptoms including perimenopausal digestive distress, erratic mood swings, sore breasts, and weepiness. Geranium can be applied to the soles of the feet using 2 drops per sole 1-2 times a day. It can be mixed with evaporated sea salt or Epsom salts and added to a bath using up to 10 drops per bath. It is the essential oil to use daily, through ovulation right up to the onset of menstruation. Most women see less severity of symptoms, easier periods, and more stable emotions. Geranium’s pleasant green, floral scent is usually enjoyed singularly or mixed with other oils such as lavender or ylang ylang. Lavender is a good choice, for its balancing effects work synergistically with geranium.

Vetiver: Vetiver is a deep, earth-scented essential oil that promotes balance between estrogen and progesterone. It is best used 2-7 days before the menstrual period begins and can have calming, harmonizing effects on the body and psyche. It soothes the nervous system, calms panic, eases worry, and encourages feelings of safety. It is best applied daily to the soles of the feet using 2 drops per sole. A drop on the hand can be inhaled to calm the nerves or prepare the body for sleep.

Clary Sage: Clary sage is a grassy, pleasant essential oil most valuable for hot flashes and other symptoms of waning estrogen. It also lifts depressive states, melancholy, and instills confidence when the spirits are low. Clary sage can boost libido in some women. It is best applied daily to the soles of the feet using 2 drops per sole. This essential oil is a lovely addition to a hot bath and can be combined with geranium or black spruce for added adrenal support. It can also be inhaled to bring harmony and positivity to the nervous system. *Caution: women with estrogen dominance, breast cancer, or history of estrogen-dependent cancers should avoid dermal use (through the skin). Inhalation is okay.

Black Spruce: Black spruce is a wonderful evergreen oil that supports adrenal and kidney function. It is excellent to lower excessive cortisol and other stress hormones as well as restore a frazzled nervous system. It is best applied daily to the soles of the feet using 2-3 drops per sole, preferably in the morning or at bedtime. It can be mixed with evaporated sea salt or Epsom salts and added to a bath using up to 10 drops per bath.

Rose Absolute: Rose absolute, even in diluted form, is a lovely oil that brings harmony and stability to the female body. It lifts the libido, balances hormones, and soothes the emotions. It can be added to unscented lotion and applied all over the body for a balancing moisturizer. Rose may also be helpful for premenstrual food cravings.

Neroli: Neroli, even in diluted form, is a powerful but gentle oil with sedative qualities. It is invaluable for heart palpitations, trembling, panic attacks, general anxiety, excessive worry, and insomnia related to hormonal shifts. A few drops on the palm of the hand help the body to find equilibrium almost immediately. Neroli works incredibly well with ylang ylang, especially for women who are awakened by adrenalin rushes in the middle of the night.

Ylang Ylang: A heady, floral essential oil, ylang ylang helps the body to balance its output of adrenalin. It is most valuable for heart flutters, intense outbursts and changes of mood, and the effects of stress. A few drops applied to the soles of the feet will help the body through stressful times and hormonal fluctuation. It can be mixed with evaporated sea salt or Epsom salts and added to a bath using up to 5 drops per bath. 1 drop of ylang ylang and 1 drop of neroli applied to the palm of the hand can bring immediate calm when inhaled.

Spearmint: Bright and sweet, spearmint is a wonderful essential oil for overall hormonal balance for women. It can be used for PMS to ease headaches, indigestion, discomfort from water gain, low energy and achy muscles. It can be applied daily to the soles of the feet using 2-3 drops per sole once, preferably in the morning. It can also be inhaled for a quick pick-me-up.

Perimenopause is a time of transition, and like all transitions, temporary. It is easy to forget this when we are in its grip, but essential oils can help ease the passage and bring many unexpected gifts of healing. Essential oils work with our physiological processes as well as the emotional and spiritual selves. They can be our greatest allies, reminding us to be gentle with ourselves and that the best years of our lives are truly ahead of us.

Sources:

• The Power of Our Hormones and How To Balance Them
• Natural Remedies for PMS, Mood Swings, Bloating, Cramps, Etc.
• Multidimensional Aromatherapy by Marlaina Donato, CA, CMT (Ekstasis Multimedia, 2015)
• Perimenopause – Women to Women 

Women who experience moderate to severe symptoms of menopause share a common desire: to find a safe and natural way to control or end the discomfort. While some home remedies that are based on folklore can bring some relief, there are better and more effective ways to treat the symptoms of menopause while avoiding the health risks and side effects commonly associated with hormone therapy. Here are some important facts that will help you find the best remedies for relief of menopause symptoms.

Common Menopause Symptoms

The first symptoms of menopause are irregular menstrual cycles, hot flashes, night sweats, and difficulty sleeping. In addition to these, PMS-like symptoms can occur including breast tenderness, bloating, cramps, headaches, and irritability. Some women will also experience memory loss, sexual dysfunction, weight gain, and anxiety disorders such as nervousness or panic attacks. Thinning hair can also present as a symptom. Every woman can experience menopause differently. In fact, many women experience little discomfort. This is not the case, however, for everyone.

Causes Of Menopause Symptoms

Hormonal fluctuations are the leading culprit of nearly all menopause symptoms. As the ovaries shut down, estrogen levels decline. Since estrogen has played a significant role in most of the body’s processes up to this point, the lack of estrogen brings about physical changes within the internal workings of the body. Vaginal tissue may become more fragile and can atrophy, natural lubricants during sex may lessen, and painful intercourse can be the result.

Why Are Natural Supplements Superior To Hormone Replacement Therapy (HRT)?

Although hormone replacement therapy can be highly effective in relieving menopause symptoms, it comes with a high risk for side effects, long term damage, and even life threatening health complications. Natural menopause supplements, created from plant extracts, do not damage the body.

Phytoestrogens and isoflavones are compounds proven to be effective in relieving the symptoms of menopause. They help to restore hormonal balance within the body so it can function much as it did prior to the onset of menopause or perimenopause. There are few, if any, known side effects and no known long-term health risks associated with their use.

The plants that are high in these compounds include black cohosh, red clover, passionflower, wild yam, chaste berry, dong quai, flaxseed, and soybeans. Red clover powder is known for it’s amazing ability to deal with the mood swings that are so common in menopausal women.

Important Lifestyle Changes That Can Also Help Ease Menopause Symptoms

In addition to the use of natural supplements, you can help to reduce your symptoms by taking some common sense steps to improve the health of your body. This begins with eating regular, healthy, and balanced meals. This will provide the body with the nutrients that it needs for optimal functioning. Make sure that you exercise regularly. This along with eating healthy will help you to lose any extra pounds that you may have gained. Maintaining a healthy weight can also make a difference in reducing menopause symptoms. Limit or avoid excessive alcohol use, eating fatty foods, overeating and smoking. If you follow these guidelines, you will help to reduce some of the factors that can contribute to the intensity of menopause symptoms.

Conclusion

If you struggle with moderate to severe symptoms of menopause, there is a safe and natural alternative to HRT. Ensure that the natural supplements you use contain phytoestrogens and isoflavones, both of which can help to restore hormonal imbalance within the body. In addition to supplement use, you can make lifestyle changes that will help to eliminate some of the triggers that can make menopause symptoms more intense. Eating right, getting plenty of exercise and avoiding harmful habits such as excessive alcohol consumption, overeating and smoking are all lifestyle changes that will help to improve the body’s immune system and overall health. When you’re looking for remedies that always work, go natural and take charge of your health. You may be surprised at the results.