Herbal Protocol for hot flashes

Herbal Protocol for Hot Flashes: Natural Support for Menopausal Wellness

Hot flashes are one of the most common—and often disruptive—symptoms experienced during perimenopause and menopause. Characterized by sudden warmth, sweating, flushing, and sometimes heart palpitations, these episodes can interfere with sleep, daily activities, and overall quality of life. While hormone replacement therapy (HRT) is one option, many women are turning to herbal remedies for a more natural approach.

In this article, we’ll explore an effective herbal protocol designed to help manage hot flashes, balance hormones, and support your body through this natural transition.

🌿 Understanding Hot Flashes

Hot flashes are triggered by fluctuating estrogen levels, which affect the hypothalamus—the part of the brain that regulates body temperature. As hormone levels shift, the body’s temperature control becomes more sensitive, resulting in heat surges and sweating.

While not harmful, hot flashes can be uncomfortable and persistent. Fortunately, nature offers a variety of herbs that can ease these symptoms.

🌸 Core Herbal Allies for Hot Flashes

Here’s a foundational herbal protocol based on both tradition and emerging science:

1. Black Cohosh (Actaea racemosa)

• Action: Phytoestrogenic, hormone-modulating

• Benefit: Helps reduce the frequency and intensity of hot flashes and night sweats.

• Dosage: 40–80 mg/day of standardized extract or as a tincture (30–60 drops 2x/day).

• Caution: Avoid with liver issues or if taking hormone-sensitive medications.

2. Sage (Salvia officinalis)

• Action: Antiperspirant, astringent

• Benefit: Particularly effective for reducing excessive sweating and night sweats.

• Use: Enjoy as a tea or tincture. (1 tsp dried herb per cup, 2–3x/day)

• Bonus: Sage also supports memory and mood.

3. Red Clover (Trifolium pratense)

• Action: Contains isoflavones (plant estrogens)

• Benefit: Gently balances estrogen, eases hot flashes, supports cardiovascular health.

• Use: Tincture or tea; 40–80 mg/day of standardized extract

• Note: Best results with consistent use over weeks/months.

4. Dong Quai (Angelica sinensis)

• Action: Hormone-regulating, uterine tonic

• Benefit: Used traditionally in Chinese medicine to relieve menopausal symptoms.

• Use: Often combined with other herbs; best in tincture or capsule form.

• Caution: Not suitable for those on blood thinners.

5. Chaste Tree Berry (Vitex agnus-castus)

• Action: Pituitary modulator, hormone balancer

• Benefit: Helps regulate the cycle and mitigate hormone fluctuations.

• Use: 150–250 mg/day or 30–50 drops tincture in the morning.

🌼 Lifestyle & Herbal Synergy

Herbs work best when combined with a supportive lifestyle:

• Stay cool: Dress in layers, use fans, and avoid spicy foods or hot drinks.

• Balance blood sugar: Stabilize hormones with protein-rich, whole-food meals.

• Exercise: Gentle movement (like yoga or walking) supports circulation and mood.

• Sleep support: Consider adding Passionflower or Lemon Balm for restlessness or insomnia.

• Hydration: Cooling herbal teas like peppermint or hibiscus can help regulate temperature.

🧘‍♀️ A Sample Daily Herbal Routine

• Morning: Vitex + Red Clover tinctures

• Afternoon: Black Cohosh + Sage tea

• Evening: Dong Quai tincture + Passionflower for sleep

Always consult a qualified herbalist or healthcare provider before starting a new regimen, especially if you’re taking medications or have existing health conditions.

🌺 Conclusion

Menopause is a profound and natural life stage—not a medical condition. With the support of time-honored herbs, you can move through this transition with greater ease, vitality, and balance. Nature truly offers powerful allies for the menopausal journey.

If you’ve tried any of these herbs—or have a favorite blend—share your experience in the comments. And stay tuned for more herbal wisdom to support your well-being.

Heavy Periods: Understanding Root Causes, Herbal Allies, and When to Get Tested

Heavy periods are mostly benign, but can be one of the most debilitating forces we have to deal with. Whether you had it your whole life, or this is a recent shift in your menstruation, I’ve prepared this in-depth overview and included some wholesome tips on how to improve your periods. I know it can be life changing to those who need it.

If any of that resonates, it’s time to look deeper. Heavy periods are common — But they don’t have to be. Let’s explore what may be driving them, how herbs can gently support your body, and when it’s wise to get some testing done.

What Is Considered a Heavy Period?

“Bloodbath”, “Murder scene”, “Waterfalls”….. I know it all too well, but let’s have a clear understanding of what’s heavy:

“Heavy” means different things to different people, but medically, it’s often defined as:

• Bleeding that lasts more than 7 days

• Soaking through a pad or tampon every 2 hours for several hours

• Passing large clots (larger than a quarter)

• Needing to double up on protection

• Feeling fatigued or dizzy due to blood loss

But numbers aside, you get to decide what feels heavy, disruptive, or out of balance.

What can the root causes of heavy periods?

1. Estrogen Dominance

Estrogen is responsible for building up the uterine lining each cycle. But when it isn't balanced by enough progesterone — due to stress, poor ovulation, sluggish estrogen detox, or hormonal shifts — that lining can become too thick. The result? Heavier, longer, or more clotty bleeding.

This imbalance, often called estrogen dominance, is especially common in times of stress or transition (like perimenopause).

Signs may include:

• PMS (bloating, breast tenderness, irritability)

• Mid-cycle spotting

• Short luteal phase (the time between ovulation and your next period)

What helps:

• Support healthy ovulation: vitamin B6, magnesium, vitex

• Encourage estrogen clearance: fiber, cruciferous vegetables, liver-supporting herbs like dandelion or burdock

Estrogen Dominance in Perimenopause:

In your late 30s and 40s, hormonal shifts naturally begin. Ovulation becomes less consistent, which means less progesterone — while estrogen can still surge. Without progesterone to balance it, estrogen becomes “unopposed,” leading to heavier, longer, or more unpredictable cycles.

Additional signs:

• Changing cycle length (shorter or irregular)

• Mood swings, night sweats, or mid-night waking

• Mid-cycle or post-period spotting

What helps:

• Nervous system regulation (daily stress relief practices)

• Adaptogenic herbs: ashwagandha, rhodiola

• Progesterone support: vitex, vitamin B6, vitamin C

• Uterine tonics: covered in the next section

2. Sluggish Liver

Your liver helps break down and eliminate excess estrogen. If it's overwhelmed — by stress, alcohol, processed foods, or lack of nutrients — estrogen may recirculate, worsening hormonal imbalance.

Signs:

• Heavy periods

• Acne or PMS

• Sensitivity to caffeine/alcohol

• Waking up between 2am-4am
  
  

  What helps:

• Bitter herbs (dandelion root, burdock, artichoke leaf) that increase production of bile, which helps with smoother digestion.

• Hydration

• Increasing plant based foods, like green leaves & broccoli.

• Avoiding alcohol, sugar, excess caffeine

• Prefer organic produce, limit environmental toxins, and ditch commercial cosmetic products.

3. Gut imbalances

The second phase of estrogen detoxification happens in the gut. Therefore, in my client consultations, one of the first questions I ask is: “How often do you eliminate?” Aka, how often do you poop? If the answer is ‘not every day’ or ‘every other day,’ a little lightbulb goes off for me, and I put the client on a protocol for improved digestion. The reason is, we need to “poop out estrogen” every. single. day. Otherwise, the molecules are circling back to the system, and causing hormones imbalances.

Signs:

• Digestion issues like: constipation, bloating, food sensitivities.

• Low mood, brain fog

• Food cravings

What helps:

• Flax seeds

• Increase fiber intake, which serves like prebiotics, as well as fermented foods.

• Taking a quality probiotic supplement

• Address gut inflammation: Add spices like turmeric, cumin, thyme, oregano. and cut inflammatory foods like gluten, sugar, processed foods, etc.

4. Perimenopause

Perimenopause typically begins in your late 30s to mid-40s, though for some it starts earlier or later. It's a transitional time when hormone production — particularly progesterone and estrogen — becomes less predictable. You may still be cycling, but ovulation can become irregular, which means your body produces less progesterone to balance the effects of estrogen.

This hormonal seesaw can lead to heavier, longer, or erratic periods, along with a mix of physical and emotional symptoms. It's not just a shift in fertility — it's a whole-body recalibration.

What’s Happening Biologically

• Lower progesterone: Without consistent ovulation, progesterone levels decline — leading to estrogen “dominance” (even if estrogen itself is also declining).

• Spiking or fluctuating estrogen: Estrogen may rise and fall unpredictably, causing emotional sensitivity, breast tenderness, and heavier bleeds.

• Nervous system dysregulation: Cortisol, sleep, and blood sugar become more sensitive — amplifying mood swings, anxiety, and fatigue.

• Changing brain chemistry: Hormones like serotonin and GABA are affected, influencing mood, sleep, and resilience.

Common Signs of Perimenopause

• Changing cycle length (shorter, longer, or skipped cycles)

• Heavier or more painful periods

• Mid-cycle or post-period spotting

• Mood swings, irritability, or anxiety

• Night sweats and disrupted sleep (especially 2–4am waking)

• Weight changes or bloating

• Increased sensitivity to stress, caffeine, or alcohol

• Feeling “wired but tired,” especially before bleeding

What Can Help

• Nervous System Regulation

Your nervous system is the conductor of your hormonal symphony. Calming daily rituals can profoundly ease symptoms.

• Daily walks, yoga, breathwork, nature time

• Magnesium glycinate, passionflower, blue vervain

• Sleep hygiene: dim lights, screen-free wind-down, consistent bedtim

• Adaptogens to Build Resilience

  Ashwagandha: grounding, supports sleep and anxiety

  Rhodiola: energizing, great for brain fog or low mood

  Tulsi (Holy Basil): uplifting, helps with cortisol and overwhelm

• Progesterone-Boosting Allies

  Vitex (Chaste Tree): supports ovulation and lengthens the luteal phase

  Vitamin B6 & C: essential for natural progesterone production

• Seeds (flax, pumpkin, sesame, sunflower)

• Herbal Uterine Tonics

(See next section) Raspberry leaf, yarrow, and other tonics can help regulate flow and restore tone to the uterus during this transition.

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My favorite herbs for Heavy Periods

Plants can gently help your body come back into balance. Here are some of the most effective herbs for heavy or prolonged menstrual bleeding:

Yarrow (Achillea millefolium)

• Actions: Astringent, hemostatic (slows bleeding), anti-inflammatory, tones the uterine.

• Use: Tincture or tea at onset of bleeding

• Great for: Sudden, heavy flow, cramping.

• Energetic note:
  Yarrow is a boundary-setter. It helps you hold your energetic line, especially when your cycle feels like it’s pouring out of you. A fierce protector and a healer of leaks — physical, emotional, spiritual.

Shepherd’s Purse (Capsella bursa-pastoris)

• Actions: Uterine tonic, contracts blood vessels

• Use: Often used acutely for heavy flow; can be taken as tincture during heavy days or in herbal infusion.

• Great for: Short-term control of excessive bleeding

• This herb grounds and centers quickly. It's like an herbal emergency brake — helping you reconnect to safety and stillness when bleeding feels out of control.

Raspberry Leaf (Rubus idaeus)

• Actions: An ancient tonic of the reproductive system: Uterine tonic, gently astringent, mineral-rich

• Use: Drink daily as a nourishing tea

• Great for: Long-term support and tone of the uterus.

• Energetic note:
  Raspberry leaf is the wise grandmother of the womb — steady, grounding, reliable. It reminds your body of its rhythm and rebuilds trust between you and your cycle.

Vitex (Vitex agnus-castus)

• Actions: Balances hormones by supporting ovulation and boosting progesterone

• Use: Daily tincture, long-term (3+ months)

• Great for: Estrogen dominance, irregular cycles

• Energetic note:
  Vitex helps restore inner authority. It’s ideal when your hormonal rhythm feels chaotic or disempowered. This herb brings you back into harmony with your body’s deeper wisdom.

Nettle (Urtica dioica)

• Actions: Rich in iron, astringent, rebuilds blood, lymphatic mover

• Use: As a tea, infusion, or tincture. Before, during or after the bleeding.

• Great for: Water retention, bloating, slow digestion, anemia, recovery after heavy bleeding.

• Energetic note: not only physically nourishing, but energetically rebuilding. For those who feel drained, depleted, or like they've “bled out” more than just blood.

Ginger Root (Zingiber officinale)

• Actions: Strong anti-inflammatory, antioxidant, analgesic (helps with pain)

• Use: Can be used fresh or dry in infusions, or in tincture.

• Great for: Painful & heavy periods, included bloating.

• Energetic note:
  Ginger awakens and enlivens. It brings heat to cold, stagnated systems — helping the blood move freely and pain to ease. It’s especially useful when your cycle feels emotionally heavy or you feel frozen in overwhelm.

Blue Vervain (Verbena hastata)

Actions: Nervine, antispasmodic, liver stimulant, mood stabilizer
Use: Tincture in small doses (5–10 drops), 1–3x daily
Great for: Tension held in the neck/shoulders, PMS irritability, “Type A” burnout energy
Energetic note:
Blue Vervain is medicine for the overachiever’s nervous system — the person who holds it all together until they bleed. It soothes frazzled nerves, helps you drop from your head into your body, and reminds you that softening is a form of strength.

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When to Get Tested

While herbs and nutrition are powerful allies, some symptoms need deeper exploration. If you’re experiencing any of the following, lab work is a wise next step:

You should get tested if:

• Your periods are getting progressively heavier

• Bleeding lasts more than 10 days regularly

• You’re passing large clots or soaking protection hourly

• You feel faint, dizzy, or weak during your period

• You’ve entered your late 30s or 40s and your cycle has changed

• You’re struggling to conceive or regulate your cycle

Useful tests to request:

• Complete Blood Count (CBC) — to check for anemia

• Ferritin — to assess iron storage

• Thyroid panel (TSH, Free T3, Free T4, antibodies)

• Hormones: Estradiol, Progesterone, LH, FSH

• Pelvic ultrasound — to rule out fibroids or polyps

A word on polyps, cysts, endometriosis and adenomyosis

While hormonal imbalance is a common cause of heavy periods, it’s important to rule out other underlying conditions — especially if symptoms are intense or new for you. Structural causes like uterine fibroids, polyps, or adenomyosis can lead to excessive or prolonged bleeding, clotting, pelvic pressure, or pain. In some cases, a bleeding or clotting disorder may also be involved, particularly if you’ve experienced heavy periods since your teens or have frequent bruising. These are all valid reasons to seek further evaluation. A pelvic ultrasound can help identify physical changes in the uterus, while coagulation panels and other blood work can uncover clotting issues that may otherwise go unnoticed. Getting clear on what’s going on allows you to choose the most effective — and safest — support plan.

The good news - Even if you have these, don’t panic just yet… there are natural ways to support your body, and help to shrink these, often without a need for operation.

Oftentimes, the common root cause of these benign structures is, in fact, estrogen dominance. (Check text above).

Heavy periods are a signal. They are a starting point. And they might be the door to a greater healing. With the right information, herbal wisdom, and occasionally testing, you can move toward more ease, vitality, and confidence in your cycle.

Not sure where to start? I offer 1:1 consultations where we review your cycle, your symptoms, and your labs — and build a personalized herbal plan that supports you on every level.

Do you really need to cycle sync everything??

Cycle syncing is the latest wellness obsession—hailed as the secret to unlocking your full potential by aligning your life with your menstrual cycle. Everywhere I look, I see influencers claiming it changed their lives, apps selling pricey tracking tools, and coaches promising hormone harmony if you just follow their plan. I bought into it. I tracked, I planned, I adjusted my workouts and meals and seeds—and honestly? It made my life … kinda worse.

Not only is the science behind it flimsy at best, but trying to micromanage my life around a constantly changing cycle left me more anxious, exhausted, and frustrated than ever. In this article, I’m breaking down for you why cycle syncing isn’t the miracle it’s made out to be—and why you might want to think twice before falling for the hype.

When winter, spring and autumn are overused… Or - How it started

About a decade ago, I picked up Period Power by Maisie Hill—a book that felt nothing short of revolutionary at the time. In it, she introduced a poetic new way to think about our menstrual cycle, mapping each phase to a season:

• Bleeding as winter

• Follicular phase as spring

• Ovulation as summer

• Luteal phase as autumn

And honestly? It blew my mind.

It was intuitive, gentle, and finally made sense. I loved it. I embraced it. I even shared it with my clients. It offered a refreshing, cyclical lens on life—one that acknowledged we are not linear beings. Unlike men, our energy, mood, and focus ebb and flow. And we should adapt to that.

According to this framework, we bloom outward in our spring and summer phases, and turn inward in autumn and winter. It felt so natural. So genius.

But fast-forward ten years, and now I hear things like:

“I’m in my autumn, I’m staying home.”
“I’m wintering—just crying in bed.”
“But I’m ovulating, I should be feeling amazing!”
“I don’t get it—I’m in my spring, but I’m not springing.”

Sigh. Where do I even begin?

We’ve somehow gone from “live in sync with your cycle” (which, to be clear, I still fully support if it improves your life) to rigid rules about how we should be feeling and acting at any given time of the month.

Let me be clear: this method was originally offered as a soft tool—a way to better understand our bodies and potentially ease symptoms like fatigue, cramps, and PMS. For many women, it was life-changing. They found relief, empowerment, and even pride in tuning into their cycles. I’m deeply grateful for that.

But of course, the wellness industry caught wind and quickly monetized it: products, workout plans, apps, cycle-syncing spreadsheets... you name it.

Here’s the truth: you don’t have to live according to your cycle 100% of the time. You don’t need to feel guilty for going to work while bleeding, or for feeling low during ovulation. It doesn’t make you less feminine. It doesn’t mean you’re “out of sync.”

Once again, we’ve taken something that was meant to free us—and turned it into another set of rules to follow. Another way to make women’s lives more controlled, constrained, and predictable.

Seeds, nutrition and workouts according to your cycle - do you really need it?

Do we really need to sync every little aspect of our lives, from a seed to weight lifting? My answer (please don’t kill me) is, No.

Let me break it down for you by topic, but let’s start from the fact that there is NO (or very little and shaky) scientific evidence that this is in fact necessary.

1. seed cycling

   Seed cycling is a method that involves consuming different types of seeds during specific phases of the menstrual cycle to potentially support hormonal balance: flax seeds & pumpkin seeds in follicular & ovulatory phase, and sunflower and sesame in luteal phase until bleeding starts. This is a popular method that caught a lot of attention by many companies and coaches. My experience as a coach - you get the same benefit from consuming these seeds throughout all your cycle.

   Is it legit?

   It’s a great way to get essential nutrients that support healthy hormones.

   Is it necessary?

   Great news! You will also benefit from it if you consume these intuitively and interchangeably throughout the cycle.

2. Workouts syncing

   This is a method that recommends certain workouts for specific phases. Here’s an example:

   Day 1-7 (menstruation) Gentle workouts like soft yoga or walking

   Day 7-14 (follicular) Strength training, high-intensity workouts, and activities that build muscle and improve endurance.

   Day 14-16 (Ovulation) High-intensity workouts, strength training, and activities that challenge you physically

   Day 18- 28 (Luteal) Lighter, moderate-intensity workouts like swimming, cycling, or yoga. 

   Is it legit?

   It’s a great way to exercise and aligning it to your body and not against it. If someone has severe menstrual symptoms, that can be a tool to eliminate them. What I also like about it, is that it puts an emphasis on daily movement, even if it’s not an intense training, it is still exercise and it can be as powerful.

   Is it necessary?

   There is no real evidence around changing your workouts - if anything, having breaks in between session will probably likely not support muscle growth. My recommendation is to simply listen to your body - if you’re very tired, not feeling motivated at all to hit the gym for weight lifting, then go for a walk outside. The emphasis should be on daily movement. Do you feel amazing after a run on your period, or lifting weights during PMS? Great, it’s your body, you’re okay.

3. Nutrient syncing

   Cycle syncing with nutrients, similar to seed cycling, is the practice of adjusting your diet throughout the menstrual cycle to support hormonal changes—like eating more iron-rich foods during menstruation or focusing on anti-inflammatory foods in the luteal phase.

   This also expands to specific supplements for specific cycle phase.

   Is it legit?

   In general, it’s a beautiful way to be mindful about your cycle. While some women may feel benefits from being more mindful of how they eat and supplement during different phases, the science behind strict nutrient syncing is limited.

   Is it necessary?

   A balanced, consistent nutrition generally supports hormonal health just as well—without the added stress of tracking every phase. This goes specifically for supplementing for your phase - there is no need to purchase expensive kits. Instead? Supplement wisely for hormone balance and target your specific deficiencies and symptoms.

4. Fasting

   Fasting, especially intermittent fasting, has become another trendy practice being adapted for the menstrual cycle. The idea is to fast during certain phases (like the follicular phase) and avoid it during others (like the luteal or menstrual phase), with the claim that it supports hormonal balance and improves energy, metabolism, and even fertility.

   Is it legit?

   There is some research around fasting and hormonal response—but most of it is done on men or postmenopausal women. For menstruating women, the data is still limited and inconclusive. Some women feel great when fasting, while others feel dizzy, anxious, or exhausted. So again—it’s less about syncing perfectly with your cycle and more about listening to how your body responds.

   Is it necessary?

   Absolutely not. Fasting is a personal choice, not a requirement for hormonal health. If you enjoy it, and it works for your lifestyle, great. But syncing your fasting windows to your menstrual phases? There’s no solid evidence that this adds any significant benefit. You don’t need to time your hunger to your hormones. Eat in a way that feels supportive, not performative. In my experience, most of my clients start to feel better when they STOP intermittent fasting.

I’m confused - so now, what?

I believe we can feel great in all our menstrual cycle (and also when we lose it!). I dedicate my work to helping women come back to balance in order for them to do exactly so. And we have many powerful tools from nature that do that.

At the end of the day, syncing every aspect of your life to your menstrual cycle isn’t a necessity—it’s an option. If these tools genuinely help you feel more connected to your body, reduce symptoms, or bring more intention to your routine, that’s wonderful.

But let’s not confuse optional tools with more rules. Women don’t need to obsess over seeds, shift their workouts weekly, or spend money on phase-specific supplements to be in tune with their cycle.

You are allowed to just live—with flexibility, intuition, and trust in your own body. Sync when it helps. Skip it when it doesn’t. You’re not broken, behind, or out of alignment—you’re human. And that’s more than enough.

Herbs, Hormones & Intuition: Building Your Support System

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.