In this post, I’ll share how I learned herbal medicine, who I studied with, and what I specialize in so you can decide where to go when you’re seeking an alternative treatment.
Let’s get started.
So, how do you find an herbalist?
Herbalist near me
Google would be the first place to search. But, many herbalists take sessions virtually or even offer online education.
I would write down your symptoms, and what type of teacher you’re seeking and ask for a referral from friends.
If you meet with an acupuncturist, they may also be able to guide you toward herbal remedies.
Herbalist certification
There are so many amazing master herbalists to study from. Here are some of my teachers
My women’s health go-to is Dr. Aviva Romm. I completed the very intense Herbal Medicine for Women’s Health, as well as her children’s health courses. You can learn more here: https://avivaromm.com/courses/herbal-medicine-for-women/
It’s a certification through Dr. Aviva Romm covering all herbal remedies from menarche to menopause.
I’ve completed this certification and offer online education and virtual sessions.
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Tara, “what do you specialize in”?
I love getting to the root cause of your symptoms. Here are some of my specialties.
Natural remedies for anxiety
We dive into your gut health, daily diet, and herbs to support heart palpitations and sleep. I also incorporate breathing and meditative exercises from my eighteen years of teaching Pilates, yoga, and movement.
New treatment for fibroids without surgery
From personal experience, I’ve learned how to stop the flooding that comes with fibroids and reduce the pain naturally with herbal medicine. My private health consultations would be great for you if you’re struggling with pain from fibroids.
Your body has a great capacity to heal
\Natural remedies for PMS mood swings
PMS and PMDD stem from poor liver health. In my private health consultations, we’ll discuss how to support your liver with diet, supplements, and herbs to reduce your monthly symptoms.
Natural remedies for perimenopause
Hot flashes, insomnia, short or long cycles. This season of change can be very challenging, but herbs can support you immensely. In a health consultation, we can focus on your current symptoms and the EXACT herbs to help you transition into menopause with grace.
Herbs for bladder irritation and UTIs
UTIs or urinary tract infections can be very painful. And they all stem from your gut health. By “healing your gut”, improving your digestion and elimination you can reduce and stop UTIs for years to come.
Herbal remedies for a yeast infection
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Why do you use herbal medicine?
Your medications are affecting your gut health. When your gut health is affected, your whole immune system can change. Even though this post is for children’s health, it explains why I love herbal and homeopathic medicine.
We discuss your sleep, any changes in your cycle, your diet, supplements, and any new stressors at home.
I inquire about your #1 symptoms and each week we look at different suggestions to get to the root cause of this.
I ask you to write down a 3-day diet. And, send me pictures of the supplements you are currently taking.
You may also want to have blood work done and get tested for the MTHFR gene. Many of my clients have one or two of the SNPs affecting their ability to detoxify.
I offer a 30-day transformational package. This includes 3 private, virtual sessions and 30 days of unlimited support.
After each session, you’ll receive a detailed email with my suggestions.
You can choose what herbs to purchase based on my suggestions.
Natural remedies for a cold
If you hate using conventional medication and need more support when you’re sick; book a 30-min call with Tara to get the EXACT remedies you need to help you feel better faster.
Herbalists take a “full picture” approach with their sessions. The body always works together. From a women’s health perspective, I inquire about your diet, supplements, sleep, cycle of your period, and any additional stressors you are having at home.
From my 18+ years in fitness, I always make suggestions for breathing exercises and inquire about your pelvic floor health, and offer tips to help soothe your nervous system. This is usually the crux of all illnesses.
It’s frustrating to lay there with streaming thoughts when you reach the end of a long day as a mother. You can’t shut your brain off!
Or, maybe you fall asleep, but wake up startled and cannot go back to sleep.
The worst part? When you don’t sleep, you tend to reach for coffee and sugar to keep you going all day then the cycle begins again the next night.
It’s exhausting.
I can relate. When my twins were born, I struggled with twenty-four long months of insomnia. I cracked.
In this post, I’ll share the safe herbal remedies to get yourself back to sleep, even if you don’t feel postpartum anymore.
But, wait! If these remedies don’t work, there may be three additional reasons you have insomnia.
Postpartum insomnia causes
It could be a variety of reasons but here are the top three reasons why you can’t sleep.
#1 Postpartum adrenal fatigue or exhaustion – a term created when our bodies are depleted and we struggle with sleep, exhaustion, and other strange symptoms with no real diagnoses. You can learn more about it here.
#2 You may have too much estrogen or you’re unable to process the estrogen in your body. {more below}
#3 Or, you may have unresolved trauma, that you may or may not remember. Read that again 👈 I talk about my experience on my Youtube channel with my therapist. Watch it HERE.
The number one reason you have insomnia is probably from interrupted sleep from a newborn creating postpartum adrenal fatigue. But, don’t rule out #3 – trauma.
If you’ve had unresolved trauma (even if you don’t remember it), it’s common for it to resurface during the postpartum time – creating anxiety and insomnia.
So, ask yourself these questions?
Are you comfortable in your bedroom?
When you wake up, can you back to sleep? Jot down the circulating thoughts you’re experiencing.
Have you had unresolved trauma in your bedroom in years past? Write it down.
Have you tried therapy?
Listen in on how EMDR therapy helped me after the death of my husband AND my unknown, unresolved trauma resurfaced: https://youtu.be/zs43rNgYzRY
Postpartum insomnia symptoms
Signs of postpartum insomnia include:
unable to go to sleep – your mind is racing
you fall asleep – but wake up moments after startled
maybe you fall asleep, but the baby wakes you can you can’t go back to sleep
or you wake up @ 5:00 am with your heart pounding out of your chest
——-
Here are some of my favorite botanicals to help you get to sleep faster, along with the breastfeeding safety recommendations.
5 Postpartum insomnia natural remedies
#1 Passionflower or Passiflora incarnate
Passionflower is a nervine, sedative, and pain reliever. It helps with circular thinking; if you can’t shut your mind off at night. You lay there thinking about everything you have to do. Some say, it’s like having a talk radio in their heads and you can’t find the off switch. ²
I use it for teeth grinding, wry neck, and when I’m very stressed.
Dosing: Tincture; 30 drops, 2-3x day. Tea; 1-2 tsp. of dried herb in 8 oz. water, steep 20-30 min. Drink up to 4oz., 4x day.
Breastfeeding safety: It’s considered a L1/L2 safe while breastfeeding by the German Commission E. ³ The Botanical Safety Handbook suggests Passionflower is a Class 1; history of safe traditional use.
#2 Motherwort or Leonurus cardiaca
An amazing botanical for mothers of all ages for simple anxiety and heart palpitations, but not to be used during pregnancy. As its name suggests; cardiaca – it helps reduce heart palpitations and stress-induced high blood pressure.
Motherwort can be a great ally for you if you don’t have trouble falling asleep but routinely wake up at 2 or 3 am and can’t get back to sleep. Mix it with passionflower for the best results.
If you’re yelling and screaming a lot or if you have any reproductive symptoms such as; menstrual pain, lack of bleeding, ovulatory pain, and menstrual headaches, this may be a good choice for you.
Because motherwort is bitter, I prefer to take it in a tincture form.
Dosing: 30 drops of a tincture; 2-3x day.
Safety issues: avoid during pregnancy
Breastfeeding safety; Considered a L1/L2 safe while breastfeeding by the German Commission E monographs. The Botanical Safety handbook considers it a Class 2b not to be used during pregnancy.
#3 Ashwagandha or Withania somnifera
Native to the regions of India, Pakistan, Sri Lanka, and parts of Africa; Withania was traditionally used in Ayurvedic medicine and offered as a powder with milk, ghee, and honey to boost your energy and stamina.
It’s a calming adaptogen, so you can take it during the day and at night. The Hindi name for this plant, asganda, refers to its horse seat-like order and it’s believed to give you the strength and stamina of a stallion.
It’s safe while breastfeeding and is rich in iron, so traditionally women would take Ashwagandha to treat iron-deficient anemia as a powder in milk mixed with molasses.
In Ayurvedic medicine, ashwagandha is traditionally used to promote lactation. ⁴
Ashwagandha Benefits
anxiety
fatigue
cloudy thinking
stress-induced insomnia
nervous exhaustion
chronic fatigue
and more, which can be great for new moms!
Ashwagandha and thyroid
Ashwagandha enhances endocrine function, to re-regulate the thyroid, testes, and adrenal glands. Therefore, it is suggested to use when you have hypothyroidism, but caution when you have hyperthyroidism.
And..it may increase Ca absorption
Per Dr. Aviva Romm…
In animals, Ashwagandha has been shown to increase circulating T4 levels with no influence on T3.
Another study noted both hormones (T3 and T4) increase.
At least one human case study has noted a medically relevant case of hyperthyroidism after usage of a supplement containing Ashwagandha. – This makes sense since it potentially increases T4 and possibly T3.
There may be a gender difference in regards to T3 where men can produce more in response to Ashwagandha than women.
Tincture Dosing: 30 drops; 2-3x day. You may also explore the powder or supplement form of this botanical as well. 3-6g of powder is suggested.
Breastfeeding: Considered an L1 safe while breastfeeding with the Commission E. monographs and Class 2b. by the Botanical Safety Handbook; not to be used during pregnancy
Precautions: Ashwagandha may modify glucose levels, suggesting diabetics should monitor their sugar levels when taking this botanical.
#4 Lavender or Lavendula angustifolia
The first time I tried lavender tea, I hated it. I actually threw it away. But, now I crave it in small amounts.
It’s the best remedy when you’ve had too much coffee! It is also known as a carminative for people with gas, nausea, and vomiting. This is the botanical I use often as an essential oil and take internally when I have insomnia; with a product called Lavela.
Dosing: Tincture 15-30 drops or 3-4ml; 2-3x day or in a blended tincture. You may notice you want less lavender than other blends as the taste is strong and may affect the taste of your breastmilk.
In tea, use a small amount 1/2 tsp. in 8oz. of water, 1-3grams, or I prefer to use it in a blended tea
Breastfeeding: Considered a L1 by the German Commission E. monographs, it’s safe while breastfeeding. Botanical Safety Handbook considers it a Safety Class A.
#5 Skullcap or Scutellaria lateriflora
Skullcap is great for you if you’re stressed out! If you’re nervous, agitated, have muscle spasms, nervous tics, or tight painful muscles.
Master herbalist, David Winston, suggests using Skullcap as a fresh tincture or freeze-dried product.
Dosing: 30 drops; 2-3x day. Freeze-dried capsules, 3x day
Breastfeeding: Considered a L1/L2 Safe botanical while breastfeeding, but classified on a B2; avoid during pregnancy.
How long can postpartum insomnia last?
It can last years. You want to take care of your insomnia now, so it doesn’t affect your body or your relationships with your partner and family.
==Additionally, you may have too much estrogen, or you’re unable to process the excess estrogen – therefore you may have signs of too little progesterone. Insomnia is one of those symptoms.
make elimination a priority {i.e. no constipation}
reduce endocrine disruptors in your home
invest in plastic-free storage containers and remove foods from them right away
try eating organic fruits and vegetables, especially from the dirty dozen
choose wild-caught fish
choose grass-fed meats
consider non-toxic cleaning and beauty supplies
make sleep a priority
incorporate 2tbs. of ground flaxseed in your diet
consider adding Vitex Chaste berry to your diet
strive for 8-9 vegetables and fruits a day to aid elimination
Conclusion
Your body can heal from insomnia when you make YOUR health a priority. I suggest trying one botanical at a time and then purchasing a blended formula for your greatest success.
Keep in mind, that you may need conventional medication for a short time to help you sleep now and help your body heal, while you continue to work on your overall health and wellness.
The postpartum time can be very stressful. You’re doing a great job. Comment below and let me know if you’ve tried any of these remedies.
xo
Tara
References:
¹ Romm, Dr. Aviva; Hormone Intelligence pg. 34
² Winston, David & Maimes, Steven (2007); Adaptogens Herbs for Strength, Stamina, and Stress Relief.Healing Arts Press.
³ Romm, Aviva, (2014): Botanical medicine for women’s health. Churchill Livingston.
Yes! There are many botanicals you can take when you are struggling with exhaustion.
Postpartum Adrenal Fatigue
Postpartum adrenal cocktail
The ONE daily tea is a nice blend to support your adrenal health and calm your nervous system. It’s steeped for over eight hours to draw out the medicinal qualities of the botanicals.
Postpartum adrenal fatigue is the body’s way of showing you, you’re doing too much. This is the season of your life to rest and recover from childbirth, which is a major event you’ve just experienced. Your body needs deep nourishment, warm cooked foods, herbal teas, and digestive healing; along with positive thinking to support your transition into motherhood.
Are you experiencing postpartum adrenal fatigue? I’d love to help. Send me a message.
Wouldn’t it be great, if our postpartum care was as wonderful as prenatal care?
Think about it.
You get a bajillion prenatal appointments and ONE postnatal.
I’m on a mission to help moms recover from pregnancy faster.
Here is how you can heal quicker.
Postpartum Recovery
#1 Ask for Help
The transition into motherhood is not easy. Ask for help.
#2 Take supplements
Your body just went through the most miraculous event in your life.
You need to nourish your body.
Postpartum women need iron, vitamins, digestive enzymes, EFA’s, and probiotics to restore their gastrointestinal flora.
Watch this video to see the must-have supplements after birth.
Essential fatty acid supplementation (1-3 g/day combined EPA and DHA) and adequate cold water fish consumption during pregnancy and during the postpartum period may prevent or alleviate postpartum depression. ¹
#3 Improve your diet
Coffee in the morning and lunch and wine to wind down later {after breastfeeding of course!}. Your body is on a sugar roller coaster ride. I know this because this was me!
Try eating a little fat and protein at each meal and increasing your fruits and vegetables as much as you can to flush out the toxins.
#4 Skip the wine & beer
Do you believe beer is going to help you increase your milk supply?
Or.. that wine will help you relax?
It may be true, but the side effects are many. Including, a disrupted sleep six hours after your glass of wine. And, anxiety!!
Skip the alcohol and drink herbal teas of chamomile, lavender, and stinging nettles to soothe your stress and recover faster.
#5 Take Adaptogens
Adaptogens are a category of herbs that help you adapt to stress.
These herbs help the body modulate stress, reduce anxiety, and ease insomnia.
#6 Meet with a pelvic floor physical therapist
Have you been checked for diastasis recti?
Is your pelvic floor functioning correctly?
Unfortunately, most doctors don’t know how to check for this.
Watch this video to see if you have diastasis recti
#7 Have your thyroid checked
Your thyroid can become hyperthyroid two to four months after birth and then hypothyroid for two to eight weeks.
Isn’t that crazy?
I treated my self for hyperthyroid with botanicals, but I would have loved to have a proper diagnosis. Dr. Aviva Romm discusses your postpartum thyroid here.
#8 Wait to go back to work
If you can!
In most cultures, the new mom is encouraged to rest for forty days. The family helps with food and caring for the newborn. The mom is invited to sleep and relax.
Again, this was not my experience.
The worries of the new business, the stress of not sleeping, and the never-ending crying of babies were exhausting.
If I were to do it again, I would have planned better to be able to step away from my business and ask for help.
#9 Hire a postpartum doula
Postpartum doulas are known as the “must-have” accessory for new moms.
They help new moms with the caring of the child so that would we can trust our inner momma instincts.
They also may help with light housekeeping and meal preparation.
I breastfed both of my kids for three weeks, and then I looked in the mirror and thought, I am never going to get out of the house if this doesn’t change.
That night at 3:00 am I ordered formula and The Baby Whisperer on my phone. The next day Mario ate 5oz. of formula and slept seven hours! I would have loved for someone to tell me it’s ok to give your kids formula!
Katherine Whiteside runs a free infant support group at the local libraries, in Garrison, NY area.
Sign up for Linda’s Ladies breastfeeding support group for postpartum questions and support.
Conclusion
If you’re still struggling after birth, know that you are not alone. It can take years for your body to recover. The fastest way to recover would be to address your health now.
Can you change your diet? Add in supplements? Ask for help? When you feel good, your whole family will feel the difference.
I hope some of these tips help you survive the chaos of raising little ones.
Warmly~
Tara
References:
¹Romm, Aiva; Botanical Medicine for Women’s Health
Consider why so many women end up with Thyroid problems, Crohn’s disease, or other Autoimmune disorders after pregnancy.
They’re lacking, valuable nutrients.
Most of these vitamins are found in your daily multi-vitamin, but personally, I find using higher quality, liquid vitamins to transform your body faster.
Ready to recover from pregnancy faster? Grab this free postpartum recovery checklist
Postnatal Vitamins
Here are my favorite nutrients for women after birth.
#1 B-Vitamins
Do you have the MTHFR gene?
Look for a multi-vitamin that contains a B-complex with methyl-B to support a healthy nervous system and liver detoxification or consider adding in the specific Vitamin B you need.
B12
Improves the quality of your sleep by resetting circadian rhythms.
Dosing: 1,000 mcg under your tongue
B9
B9 is also called folate or folic acid, is one of 8 B vitamins
B6-
Have you noticed you wake up startled in the middle of the night? This may be due to cortisol spikes.
Dose: Take 50-100 mg before bed to relieve night waking.
#2 Vitamin D3
The sunshine vitamin! Known to support immunity, boost mind and mood, especially for slight depression.It’s also essential for optimizing blood sugar when elevated.
Dose: 2,000 units/day up to 4,000 units/day for 3 months.
#3 Zinc
Zinc is a valuable vitamin for gut health repair and is also proven to shorten symptoms of cold symptoms by a few days. It also is a cofactor for collagen building and repair.
Pro tip: If you take a Zinc supplement on it’s own, make sure you eat something first as it can cause nausea.
Zinc Food Sources:
red meats (especially organ meats)
pumpkin seeds
sesame tahini
lentils
garbanzo beans
cashews
quinoa
seafood
leafy vegetables
root vegetables
Dosing: Zinc Citrate 30mg/day or Zinc carnosine to heal gastric inflammation 30 mg/day
#4 Vitamin C
Not only can it reduce the number of colds you have, Vitamin C is a cofactor for Collagen building and repairing; which you need for your pelvic floor and abdominal region rehab after a pregnancy.
Vitamin C Food sources:
citrus fruits
strawberries
rose hips
dark leafy greens
#5 Magnesium
Known as the calming mineral and one of the most depleted minerals most people have, Magnesium can help reduce constipation, detox the liver, and helps with muscle relaxation; especially during a stressful time like raising small children.
Pro tip>> Take Magnesium citrate at night to produce a soft bowel movement in the morning.If you get diarrhea, back off on the dosing and add in Mg Glycinate to total the daily amount.
Magnesium Glycinate is the preferred daily dose form.If you do not struggle with constipation, take Magnesium Citrate at night.
Daily Dose: 300-1200 mg/day
#6 Selenium
If you’ve had positive thyroids antibodies prior to pregnancy, you can reduce your risk of postpartum hypothyroidism by 50% by adding in 200 mg of selenium to your diet.
Food Sources of Selenium
brazil nuts – Just 1-3 nuts can provide enough nutrients to support your thyroid health.
oysters
mushrooms
fish
sunflower seeds
beef
lamb and chicken
Postpartum Supplements
#1 Collagen
Your pregnancy and birth have probably been one of the most transformative experiences you’ll ever have in your lifetime.Collagen is essential for rebuilding bones, teeth, skin, joint surfaces, and healing the unique injured you’ve incurred due to pregnancy.
After birth, your pelvic floor muscles and your abdominal area have sustained an injury and need to heal. Eating foods high in collagen can speed healing.
Amino acids are one of the many building blocks to aid collagen repair.
Look for foods with Lysine and Proline that are found in:
meat
egg whites
Vegetarians can seek sources of wheat germ and peanuts
#3 Probiotics
The gut-brain axis is the specific pathway that involves the neural, endocrine, and immune system.It has been hypothesized that restoring your gut flora can relieve anxiety, alleviate depression, reduce inflammatory cytokines, and reduces HPA axis overstimulation.
Basically; you heal your gut, you’ll heal your mood.
Look for probiotics that contain Lactobacillus and Bifidobacterium species; to reduce the stress response.
Struggling with anxiety and depression?
Bifidobacterium infants and B. long are found to be beneficial in reducing depression, irritability, and anxiety.
Dosing: 1-2 capsules a day with a minimum of 10 billion CFUs daily
#4 Omega 3’s
Omega–3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), these are found in fatty fish and have been shown to reduce inflammation, protect the nervous system, boost your mind and mood.
Dose: 850 EPA/200 DHA 1-2 x day
Omega 3 Food sources:
Fish {wild salmon and sardines}
Walnuts
Flaxseeds
grass-fed beef
pasture-raised eggs
If you don’t eat fish, algae-based vegetarian Omega 3 sources are available.
#5 Adaptogens
Are you taking adaptogens yet? These are the life-changing group of botanicals that help us “Adapt around stress.”
If you’re breastfeeding consider starting with these three herbs:
#1 Tulsi
Tulsi is the Sanskrit name for the Holy Basil plant and is known today as an adaptogen. It has been used to support a healthy response to stress, maintain blood sugar levels, and nourish the mind and spirit.
#2 Ashwagandha
Referred to as winter cherry, Ashwagandha is considered a Level 1 safe herb to take while breastfeeding.The translation is roughly, “the smell and strength of a horse” suggesting it’s aphrodisiac properties, but I feel your sleep improves immensely allowing you to withstand the whole day with stamina.
#3 Stinging nettle tea
Known as one of the most nutritious herbs for expecting and nursing mothers, Stinging nettles can help boost your nutritional content after birth.
The sting of the nettle disappears when you cook stinging nettles or drink as a tea. Personally, I love the kiss of the nettles each year, signaling the beginning of Spring.
Dose: Make a cup of stinging nettle tea at night with milky oat tops.Let it steep all night long.In the morning, strain and drink all day.
Conclusion
Optimizing adrenal and thyroid health is essential to restoring your body after birth.
Improving elimination will reduce the number of hormones floating around in your body and gently support liver function so you sleep better and have fewer episodes of PMS and PMDD going forward.
Along with a great nighttime routine, {and sleep routine for the kids}, you can easily return to pre-conception levels of energy and healing.
xo Tara
References
Optimal nutrition for postnatal recovery and healing Burrel Education https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273967/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4518419/ https://www.healthline.com/nutrition/brazil-nuts-benefits#TOC_TITLE_HDR_3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6445894/
References:
Optimal nutrition for postnatal recovery and healing Burrel Education
It’s more common than you think. There are so many stressors on your body, your relationships, and your mind it’s hard to find yourself again!
In this post, we’ll discuss why postpartum rage happens and what you can do about it.
Your rage may be connected to your menstrual cycle and the inability of your liver to process your hormones.
So what do you do about it?
#1 Start tracking your cycle
Day 1 is the day 1 of your bleed
Notice if you get angry around Day 15 or so; after you ovulate
Postpartum Rage
What is PMDD?
Begin tracking your symptoms over the month. If you have four of these symptoms plus, the following you may have PMDD.
depression, mood
anxiety, feeling on edge
sad, tearful
marked anger
Plus, these symptoms.
lack of energy
change in appetite
insomnia
out of control
pain in body
disinterest in activity
Postpartum rage remedies
Vitex Chaste Berry
5 ml in the morning before any medications
take for 3 months
if you notice your depression gets worse – stop taking it or look for a blended tincture
Adaptogens for postpartum rage
Ashwagandha is one adaptogen that can help soothe insomnia and make your day a little easier
Herbal antidepressant/St. John’s Wort
Safe while breastfeeding, St. John’s Wort is the #1 herbal antidepressant {L2/3}
It also aids your liver in processing excessive estrogen in your body
Conclusion
Addressing your liver health and supporting your detoxification pathways is the number one way to heal your postpartum rage. Get tested for the MTHFR gene and notice if you need to assist your detoxification pathways. Along with herbal remedies and self-care practices, your body can heal.
