Did you say PREVENT a migraine?
Seventy percent of the millions who suffer from migraine headaches are women. Often these throbbing headaches which are usually centered behind or near one eye occur cyclically before or during menses. Recent studies conducted in England and Israel showed that the herb Feverfew, the leaf of a type of Chrysanthemum, lessens the incidence of migraines as well as the intensity of pain and accompanying symptoms (nausea, light sensitivity etc.).
There is controversy as to whether the active ingredient Parthenolide is responsible for the success of Feverfew in inhibiting release of seratonin which contributes to migraine, or if the Feverfew leaf contains some other mechanism which makes it helpful. Studies show better results when the whole leaf of a certain type of Feverfew is used, rather than the standardized extract. Many herbalists prefer Feverfew that is grown in Israel over the leaves grown in North America.
A company called Galilee Herbs markets Feverfew gel-caps and suggests taking 200 mg.1-2 times every day as a preventative for migraines. This Feverfew is available through Red Mountain Remedies upon request. As an occasional migraine sufferer myself, I have used a combination of Feverfew & Kava Kava (also made by Galilee) to ease the pain at the onset of a migraine.
More hints for avoiding migraines:
Diet: Avoid cheese, sausage, onions, pickles, cured meats, avocados, bread, red wine, sour cream, nuts, chocolate, coffee, tea, cola and alcohol. Lessen intake of sugar.
Supplements: Magnesium, 1,000mg/day(taken with Calcium 2,000 mg: Note: Reverse this dosage for PMS migraines). B-complex, including Niacinamide 800mg plus niacin(B3) 200 mg. 3 times daily, Vitamin B6(pyroxidine) 50 mg.3times daily. This regimen is recommended in the helpful book, Prescription for Nutritional Healing by J&P Balch.
PMS Diet: Pre-menstrual syndrome is a real problem for many women. This malady is complex, having many contributing factors including stress, diet influences, blood sugar fluctuation and hormonal imbalance. Some cultures believe a woman is most powerful during the days leading up to menses, and that the emotional "roar" we feel has no healthy outlet in a society that insists on maintaining self-control. Indeed, Dr. Christiane Northrup, author of Women's Bodies, Women's Wisdom (Bantam, 1994) implores women who suffer from PMS to look honestly at possible co-dependency issues and ways they may be denying their own desires. In the holistic health model, it is believed there is an emotional component to every chronic ailment.
Help through diet: Dr. Northrup recommends a diet high in complex carbohydrates and low in fat (less than 35 grams of fat per day). Especially avoid fried foods, chips, crackers and hydrogenated oils, as they interfere with how we metabolize fatty acids, which play a big role in hormone balance. Cut out refined sugar (replace with Stevia, a natural sweetener, or honey) and stop caffeine. Easier said than done, we know, but once you begin to feel better, you'll be glad you did. Dr. Northrup says, "just getting off caffeine, even as little as one cup of coffee or one can of cola per day, can have a dramatic effect on PMS for some women."
Many women have also found it helpful to eliminate cheese from their diet and add more fresh fruits and vegetables (especially leafy greens: kale, spinach, collard greens–try these cooked with garlic, onions & vegetable broth). Taking a daily multivitamin and mineral supplement that contains 400-800 mg. of magnesium and 50 mg. of B complex vitamins is also advised. Since magnesium works best along with calcium, you may want to take this in a separate supplement at bedtime.
Calcium Carbonate or Calcium Citrate seem to be absorbed best by our bodies. For hormone metabolism, increase your intake of EFA's (essential fatty acids) in the form of borage or evening primrose oil, 500 mg. 3xday. Minimizing stress through regular exercise and deep breathing, yoga or meditation can also help PMS symptoms. If symptoms are severe, ask your health practitioner if you might be a candidate for natural progesterone. Research suggests that getting out in the sunlight for at least 20 minutes each day can help regulate your cycle. Our bodies naturally need sunlight, and we often don't get enough.
Herbal and homeopathic help for PMS comes in many forms. My favorite herb is chaste berry, or vitex, taken in tincture form, 1 dropperful 2-3 times per day, from the time of ovulation on. Planetary Formulas makes a combination called Women's Comfort that is also helpful, and available in most health food stores.
Don't forget the emotional component.
Do something that empowers you at this time of the month–take a stand for an injustice that you see, decide on a new plan of action for your work or in relation to your family, create a new exercise goal for yourself or decide to set aside time every day for your hobby or to learn something new. Use that concentrated feminine energy for your highest good. You GO girl!
Kava-Kava: The Anxiety Tamer
Many of our readers ask, "What herbs reduce anxiety?" There are several, but the one which prominent herbalist Michael Tierra calls "an herb for the high stressed nineties" is a root like no other. Grown in the South Pacific, Kava is a member of the pepper family which contains constituents known as kavalactones which instantly and safely relieve nervous tension without making one drowsy (in moderate doses). Kava is available in tablet, capsule or extract form. Our favorite tincture, which is available through Red Mt. Remedies, is made by Planetary Formulas. Watch out: the taste is strong, and not for everyone. If you prefer the tablet, try Source Naturals Kava. The recommended dosage ranges from 70 to 200 mg of Kavalactones.
A 1991 study of 58 patients who suffered from anxiety found 70 mg. Of kavalactones to be effective. Kava promotes a sense of ease and well-being unlike any other herb, does not interfere with one's focus or ability to concentrate and is not habit-forming. Nevertheless, it is not recommended that one take Kava along with alcoholic beverages. Moderate use of Kava has no side effects, however, habitual use in high doses can lead to lack of motivation, weakness, temporary leg paralysis and a scaly skin rash. In all the cases studied of people having these side effects, the symptoms were reversed completely when Kava was discontinued. Even though Kava does not make one sleepy, it can be used as a relaxing sleep aid when taken 20-30 minutes before bedtime. Planetary Formulas' "Kava Dreams" combines other relaxant herbs with Kava and is a helpful aid for insomnia. The same company also combines Kava with St. John's Wort for depression accompanied with anxiety. Many people find Kava helpful when they enter a stressful situation: the boss wants to see you in her office, it's time for dental work, paying bills or coping with aging parents or rebellious teenagers. Kava is a great example of how herbs can help us in our hectic daily life.
Celebrate Spring!
Being in tune with the cycles of nature is something deeply inherent in our human nature. As seeds sprout and flowers blossom, new ideas come to us and a creative stirring happens in our bodies and psyches. The spring is a time of renewal, of "coming out". I like to take time to see what's growing, and throw some seeds around of my own.
Have you always wanted to start an herb garden? You can do that even if you don't have a plot–in pots, or in your kitchen window. When was the last time you woke up in the morning and rushed to see if your seeds had sprouted? Planting is a magical undertaking, and one which brings great joy. You don't need a lot of different herbs...find a few that speak to you. Maybe you like their name, their taste, or their fragrance. Maybe you like to cook with them. The world of plants gives us so much, and if you are reading this newsletter, you are someone who is being called to learn about the subtle world of herbs...living, growing creatures of nature...like you and me. Happy Spring!
We appreciate your continued support of Red Mountain Remedies. Please share this newsletter with a friend.
In Light,
Jill Ruttenberg,
Founder Red Mt. Remedies
Tucson, Arizona
1-888-791-8333
Copyright 04/99. Jill Ruttenberg; please contact for permission to reprint. Jill Ruttenberg is an herbalist and writer, and the founder of Red Mountain Remedies, a Tucson-based company dedicated to helping people make informed choices for their health through workshops, lectures, information and remedy kits for home and travel.
She can be reached in Tucson at 520-299-8333
Spring Newsletter from Red Mt. Remedies