Energy Boosters!

Many of us feel like we have low energy, or that we just need more of it. Instead of drinking 4 cups of coffee everyday or a Monster or Red Bull, we can use natural and actually healthy alternatives to boost our energy. I will go through 3 herb groups that can improve our energy: Tonic herbs, immediate energy boosters, and herbs that help you relax and/or sleep so you can properly rejuvenate.

Tonic Herbs:
Some tonic herbs particularly good at increasing energy supply are Nettle, Dandelion, Ashwangadha and Korean (or Panax) Ginseng. Tonic herbs are good to take daily, and build up your specific body systems. Most of these herbs specifically build up the adrenal system, and all have essential vitamins and minerals.
I would recommend making a tea blend of the tonic herbs listed and drinking a small pot daily: 1-2 cups in the morning and another later in the day. 
For women, I would also highly recommend taking an Iron supplement daily. The best way to get your iron (and other vitamins and minerals) is through foods because your body can easily absorb it. The next best way is through a supplement made with herbs/food rather than by taking Iron pills. An Iron syrup can be an excellent way to take your daily dose of Iron.
I would recommend 1-4 tablespoons daily, or follow the directions on the bottle.

Immediate Energy Boosters:
Some herbs to give you that extra (strong) push when you need it include Cacao and Yerba Mate. Cacao is an incredible food, it has one of the highest amount of antioxidants of all foods. It is also rich in many vitamins and minerals including magnesium, calcium and iron. Eating/drinking Cacao can definitley give you a natural and strong energy boost, you should use it in moderation especially in the beginning when your figuring out how much you need/want for your body. Yerba Mate is an herb that you prepare like tea. It is a very good and healthy alternative for those who like their daily cup (or 6) of coffee.

Relaxation Encouragers:
Getting enough sleep is a really important part of feeling energized everyday. Sleep is when we recuperate from the day's activities so we can wake up rejuvenated and ready for the next. Sometimes when relaxation and sleep elude you, you may need some extra help. Kava Kava can be an excellent herb to help you relax. This herb can be very helpful when you may be feeling wired up, when your mind is still in work-mode at bedtime or when you've just had a terrible day and need something to take you away from that. You can make a tea with Kava or use a tincture. For the tincture use 30-60 drops in a cup of water or juice. For an even stronger effect, use full fat milk or a smoothie with full fat yogurt or coconut oil, instead of water.
Valerian is a very helpful sleep aid. If you have insomnia and just haven't been able to get so sleep, try Valerian tincture. Start at 10-15 drops in a cup of water or juice, and move up from there to find the right dosage for you.

How to make a Heating Pad/ Ice Pack

Heat and ice can provide relief from many aches and pains. Today I'm going to tell you how you can make your own heat/ice pad, for very little money!

What you'll need:
2 socks (*1 sock can be pretty and/or soft and fuzzy)
Rubber bands
Funnel with a wide spout (the part where the rice will come OUT)
1 bag of rice (the cheapest you can find)
Lavender Essential Oil

Step 1.
Take the socks and stretch them out. Stretch them height-wise and width-wise. Add a few drops of Lavender Essential oil on both socks.
Step 2.
Take one sock, and funnel it 1/4 full with rice. Put in a few drops of the lavender essential oil. Repeat until the sock is almost full.
Step 3.
Close off the opening of the sock with some rubber bands. Make sure it is tight and secure; you don't want rice spilling out!
Step 4.
Put the rice filled sock into the *second sock with the rubber band end in first. Tuck the open end of the second sock to close it. Your rice sock is ready to use!

*The second sock is the covering, so it can be pretty to look at or soft to the touch. It can also be taken off and washed.

For a Heat Pad: Put it in the microwave for 1-2 minutes, or until is is hot. Be careful not to burn yourself!
For an Ice Pack: Put it in the freezer for 1-3 hours, or until is is cold.
Use like a regular Heating Pad/ Ice Pack. It can help soothe aches, pains, sore/tired muscles, menstrual cramps, backaches, stiffness, etc.

Herbal Relief from PMS

PMS can present a big problem for many women; I know it does for me. Mild to severe menstrual cramps, backache, headache, moodiness, fatigue, bloating and food cravings can all be symptoms of PMS. Some women experience severe discomfort, while others experience little to no discomfort. Most women take over-the-counter drugs or even prescription drugs to help cope with the symptoms of their menstrual cycles. These drugs have negative lasting side effects and truly do throw your body out of balance. There usually isn't a true need to take them because there are many natural, safe and effective alternatives. I have only included simple remedies, most of which I use myself. For more complex and/or specific treatment plans please contact your local Herbalist.

Herbal Blends: Teas/Tinctures*
Cramp Tea- for relieving cramps, backbenches and other pain
1 part Cramp Bark
1 part Pennyroyal
1 part Valerian Root
1/2 part Ginger
To make a tea, use 4-6 tablespoons of this herbal mixture to 1 quart of boiling-hot water. Let steep for at least 20 minutes. It can actually steep for up to 10 hours if you have the extra time. Drink 1/4 cup every 15 minutes until cramps cease/improve.
This herbal mixture can also be made into a tincture: Get a glass jar with a lid, and fill it half way with the herbs. Fill the rest of the way with 80-100 proof vodka and cover. Let it sit in a cool dark place for 8 weeks. Strain with a strainer and cheesecloth. Put the liquid in am amber glass bottle with a dropper top. Store in a cool dark place. Take 10-20 drops in a cup of hot water, or any other hot beverage.

Valarian* can also be tinctured and taken by itself. It can help with sleeping,  moodiness, menstrual cramps, muscle cramps, backaches, and sore/tired muscles.

Natural Diuretic Tea- for relieving bloating/ water retention
2 parts Dandelion Leaf
1 part Pipsissewa Leaf
3 parts Nettle Leaf
1 part Chickweed Leaf
Use the tea or tincture directions above. Drink 3-4 cups of tea daily during PMS.

*I recommend the tincture, which must me prepared in advance, because Valerian tastes and smells disgusting (in my opinion).

Nutrition
To prevent cramps, increase your calcium intake, especially 10 days before your period starts. Eat things with easily digested calcium such as: sesame seeds, tahini, yogurt, kale, spinach, and herbs such as Red Raspberry Leaf and Nettle. Don't drink or eat any cold beverages/food when you have menstrual cramps. Drink and eat plenty of hot beverages/foods.

Activities
Keep moving when you can.

Use a heating pad (or rice sock) on your lower abdomen to help ease the pain of menstrual cramps.

Maya Abdominal Massage is a method of massage that can help with menstrual cramps, gastrointestinal problems, fertility and more. This is something that I am personally looking forward to trying. It was recommended to me by one of my Herbalism classmates; she said it really helped her not to have menstrual cramps anymore. To learn more about it and to find a therapist near you visit: https://arvigotherapy.com/.