Menopause

Preparation:

• Grind fresh and add 1–2 tbsp to smoothies, yogurt, or oatmeal.
• Store ground seeds in the fridge.

Dosage:

• 1–2 tbsp daily

Western Herbalism

Preparation:

• Steam or roast.
• Eat at least one serving daily.
• Avoid overcooking.

Dosage:

• 1–2 cups daily

Mediterranean

Preparation:

• Eat as tempeh (fermented is preferable) or edamame.
• 1–2 servings daily.

Dosage:

• 1–2 servings daily

Traditional Chinese Medicine

Preparation:

• Mix 1 tsp of maca powder into smoothies or warm beverages.
• Start with a small dose.

Dosage:

• 1 tsp daily

Andean & Incan Medicine

Preparation:

• Eat 1–2 tbsp of each appropriate seed daily based on your cycle phase.

Dosage:

• 1–2 tbsp daily

Western Herbalism

Preparation:

• Eat 2–3×/week baked or grilled.

Dosage:

• 2–3 servings per week

Indigenous/Native American Medicine

Preparation:

• Steam or roast daily.
• Let sit 5 min after chopping before cooking to maximise DIM production.
• Add lemon juice for absorption.

Dosage:

• 1–2 cups daily

Western Herbalism

Preparation:

• Grind fresh daily and add 2 tbsp to smoothies, yogurt, or oatmeal.
• Ground flax must be refrigerated.

Dosage:

• 2 tbsp daily

Western Herbalism

Preparation:

• Eat dark leafy greens, lentils, and pumpkin seeds daily.
• Always combine with vitamin C to enhance non-haem iron absorption.

Dosage:

• 2+ servings daily

Mediterranean

Preparation:

• ½ tsp food-grade castor oil in warm water in the morning, or use externally as a warm castor oil pack over the lower abdomen for 45–60 min, 3–4×/week.

Dosage:

• Topical pack 3–4×/week or ½ tsp orally morning

Ayurveda

Preparation:

• Steep 1 tsp red raspberry leaf + 1 tsp vitex (chaste tree) berries in just-boiled water for 10 min.
• Strain.

Dosage:

• 2 cups daily.
• Not during pregnancy.

Western Herbalism

Preparation:

• Simmer ½ tsp shatavari powder + ½ tsp licorice root in 2 cups milk or water for 10 min.
• Sweeten with honey.

Dosage:

• 1–2 cups daily

Ayurveda

Preparation:

• Mix ½ tsp maca + ¼ tsp ashwagandha + ¼ tsp cinnamon in a cup of warm oat milk.
• Stir well.

Dosage:

• 1 cup in the morning

Andean & Incan Medicine

Preparation:

• Steep 1 tsp dried sage + ½ tsp black cohosh root in just-boiled water for 8 min.
• Strain.

Dosage:

• 2 cups daily.
• Not during pregnancy.

Appalachian Folk Medicine

Preparation:

• Steep 1 tsp vitex (chaste tree) berries (crushed) + 1 tsp red raspberry leaf + 1 tsp dried yarrow in just-boiled water for 10 min.
• Strain.
• Drink warm.

Dosage:

• 2 cups daily.
• Avoid during pregnancy and do not use if taking hormonal contraceptives.

Western Herbalism

Preparation:

• Decoct 1 tsp milk thistle seeds (lightly crushed) + 1 tsp dandelion root in 2 cups water for 15 min.
• Remove from heat, add 1 tsp yellow dock root, steep 5 min.
• Strain.
• Add a squeeze of lemon.

Dosage:

• 2 cups daily, ideally 30 min before meals

Western Herbalism

Preparation:

• Brew 1 tsp high-quality loose green tea in 80°C water (not boiling) for 3 min.
• Add ¼ tsp fresh grated ginger and a squeeze of lemon.
• Drink without milk.

Dosage:

• 3 cups daily between meals

Traditional Chinese Medicine

Preparation:

• Fill a jar with dried Shatavari and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Ayurveda

Preparation:

• Fill a jar with dried Saffron (Kesar) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Ayurveda

Preparation:

• Fill a jar with dried Motha (Nut Grass) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Ayurveda

Preparation:

• Fill a jar with dried Dong Quai (Dang Gui) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Traditional Chinese Medicine

Preparation:

• Fill a jar with dried White Peony (Bai Shao) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Traditional Chinese Medicine

Preparation:

• Fill a jar with dried Moutan Bark (Mu Dan Pi) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Traditional Chinese Medicine

Preparation:

• Fill a jar with dried Chinese Motherwort (Yi Mu Cao) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Traditional Chinese Medicine

Preparation:

• Fill a jar with dried Sage and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Western Herbalism

Preparation:

• Fill a jar with dried Black Cohosh and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy — may stimulate uterine contractions (avoid entirely)
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Western Herbalism

Preparation:

• Fill a jar with dried Red Clover and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Western Herbalism

Preparation:

• Fill a jar with dried Hops and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Western Herbalism

Preparation:

• Fill a jar with dried Honey Bush and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Autoimmune conditions (lupus, MS, RA) — may overstimulate immune response

African Traditional Medicine

Preparation:

• Fill a jar with dried Dioscorea (African Yam) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

African Traditional Medicine

Preparation:

• Fill a jar with dried Blue Cohosh and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy — may stimulate uterine contractions (avoid entirely)
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Indigenous / Native American

Preparation:

• Fill a jar with dried Clover (Red) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Indigenous / Native American

Preparation:

• Fill a jar with dried Motherwort (Native) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Indigenous / Native American

Preparation:

• Fill a jar with dried Partridgeberry and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Indigenous / Native American

Preparation:

• Fill a jar with dried Sage (Mariya) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Unani / Islamic Medicine

Preparation:

• Fill a jar with dried Saffron (Zaafaran) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Unani / Islamic Medicine

Preparation:

• Fill a jar with dried Marjoram (Marzanjush) and cover with 40–60% alcohol.
• Seal and steep for 4–6 weeks, shaking daily.
• Strain and store in a dark dropper bottle.

Dosage:

• 20–40 drops in water, 2–3× daily

Avoid if:

• Pregnancy & breastfeeding — insufficient safety data; consult your doctor
• Children under 12 — therapeutic dosage not established
• Hormone-sensitive conditions (breast/ovarian cancer, endometriosis) — phytoestrogenic activity possible

Unani / Islamic Medicine

Preparation:

• Juice: 1 beet + ½ cup pomegranate seeds + 2 carrots + 1 tbsp ground flaxseed (stirred in).
• Add lemon.

Dosage:

• 200 ml daily (especially days 1–14 of cycle)

Western Herbalism

Preparation:

• Blend: 1 tbsp maca powder + 1 tbsp raw cacao + 1 frozen banana + 1 cup coconut milk + ½ tsp cinnamon.

Dosage:

• 250 ml daily

Andean & Incan Medicine

Preparation:

• Juice: 4 carrots + 1 cucumber + large handful fresh spearmint + ½ lemon + ½ inch ginger.

Dosage:

• 200 ml daily

North African & Amazigh Medicine

Preparation:

• Juice: 1 cup broccoli sprouts + 2 large kale leaves + ¼ head green cabbage + 2 green apples + 1 lemon + 1 inch fresh ginger.
• Drink immediately after juicing.
• Let chopped brassicas sit 5 min before juicing to maximise DIM production.

Dosage:

• 200 ml daily on an empty stomach

Western Herbalism

Preparation:

• Blend: 2 tbsp freshly ground flaxseeds + 1 small cooked beet + ½ cup pomegranate juice + 1 cup frozen spinach + 1 cup coconut milk + 1 tsp raw honey.
• Blend until smooth.

Dosage:

• 250–300 ml daily (ideally in the first half of the cycle)

Western Herbalism

How to make:

1. Combine sweet almond and evening primrose oils in a dark glass bottle.
2. Add all essential oils.
3. Cap and roll gently between palms to blend.

How to make:

1. Simmer cramp bark and ginger in 500ml water for 10 minutes.
2. Add chamomile flowers, remove from heat, and steep covered for 5 more minutes.
3. Strain. Allow to cool to a hot-but-comfortable temperature.
4. Soak flannel in the warm liquid, wring out excess.
5. Apply to lower abdomen. Cover with a dry towel to retain heat.
6. Reheat and reapply every 10–15 minutes.