go forth and have no fear

Seriously, just open the box, and then just be careful about how you word it. Dude, stop. Okay, um, I need you to say, uh, uh, “I-I wish for my friend Baron…”

And how I’ve been attempting to support my hormonal health as an amateur bioregional herbalist/kořenářka.

Headaches right before your period are caused by estrogen and progesterone levels crashing. With PMDD (Premenstrual Dysphoric Disorder) you can have severe brain sensitivity to the rapid drop.

“Research indicates that those with ADHD ( 👋 Me!) are three to four times more likely to meet the criteria for PMDD compared to the general population.”

“This high overlap (with estimates showing up to 45% of women with ADHD experience PMDD) occurs because fluctuating estrogen and progesterone levels during the menstrual cycle also impact dopamine and serotonin—already vulnerable neurotransmitters in ADHD. This hormonal sensitivity not only triggers severe premenstrual mood disruptions but can also cause a temporary, noticeable worsening of core ADHD symptoms.”

With all that said, I’m not turning to herbs to fix everything, but to support a plan that includes medical professionals and my friend Tylenol.

One way I’ve been working on supporting my health is through tonic herbs, herbs that build up in your system over time, for example nettle and red clover. These herbs lower baseline inflammation, improve mineral reserves, support the nervous system, and gently influence hormonal metabolism over the whole cycle.

However, the herbs that I look to when I get the intense headaches can work more quickly (they also have benefits over time): the mountain mints, yarrow, goldenrod, heartleaf skullcap etc.

The following are recipes from my bioregional materia medica. My herbs, might not be your exact herbs. My intent is to inspire working with bioregional herbs—not to treat your symptoms. I am self-taught and not a professional. Just as our bioregions are probably different so are our bodies. If you have PMDD or ADHD please consult a medical professional and educate yourself on drug and herb interactions.

Headache Tea

2 tsp clustered mountain mint

1 tsp skullcap

½ tsp goldenrod

Small slice of fresh ginger

Steep 20–30 minutes, covered in 8 oz. Of just boiled water

The mountain mint can help with the headache itself, the skullcap helps relax the muscles that often stay clenched around the forehead and scalp, and the goldenrod and ginger may help with inflammation.

Headache Compress

Herbs

1 tsp yarrow

1 tsp plantain

½ tsp clustered mountain mint (or slender mountain mint for a stronger cooling sensation)

½ tsp heartleaf skullcap (optional, especially if you’re feeling tense)

Optional: a thin slice or two of fresh ginger if your headache feels more stagnant than hot (leave it out if you’re having hot flashes).

Directions

Pour 1–2 cups of just-boiled water over the herbs.

Cover and steep 15–20 minutes.

Strain and let it cool until it’s cool to the touch. You can refrigerate it for 10–15 minutes if you want it colder. I put mind in a plastic container and use really 2-3 really thick viva brand paper towels that I fold and leave in the infusion in the fridge to change out because I love the cold feeling onmy head.

Use on your forehead or the base of your neck for 15-30 minutes

Plantain calms inflammation, yarrow eases muscular and circulatory tension, mountain mint cools, refreshes, and relieves that heavy, pressured feeling. Skullcap helps your nervous system let go of tension that may be sustaining the headache, and ginger helps circulation.

Headache Balm

Oil infusion (makes about ½ cup infused oil)

2 Tbsp wood nettle

2 Tbsp yarrow

1 Tbsp selfheal

1 Tbsp plantain (American plantain/Plantago rugelii or narrowleaf plantain both work)

1 Tbsp goldenrod

1 tsp clustered mountain mint

½–1 tsp spotted bee balm

Carrier oil (olive oil or another stable oil) to cover, yielding about ½ cup strained infused oil

To make the balm

½ cup strained infused oil

1–1½ Tbsp beeswax (1 Tbsp for a softer balm, 1½ Tbsp for a firmer stick or tin)

Gently melt the beeswax into the infused oil, pour into tins, and allow to cool completely.

Massage into forehead, temples, jaws, and base of skull

Yarrow helps ease tension, circulation, and is anti-inflammatory.

Mountain mint is cooling, aromatic, and stimulating.

Bee balm provides aromatic layer that can help relax muscle tension.

Wood nettle – calms inflammation and nourishes tissues.

Selfheal supports irritated tissues and complements the anti-inflammatory herbs.

Plantain soothes and cools the skin while balancing some of the more stimulating herbs.

Goldenrod supports muscle tension and inflammation.

Stockpot Potpourri

Ingredients

2–3 tablespoons clustered mountain mint (fresh is wonderful; dried works too)

1–2 tablespoons shiso leaves (fresh or dried)

1 teaspoon–1 tablespoon spotted bee balm (a little goes a long ways

4–6 cups water

Method

Add herbs and water to a pot

Bring water to a boil and then Set it to the lowest heat/warm setting you can manage.

Let it slowly release fragrance for several hours.

Check water level occasionally and add more as needed.

This is mostly just for relaxation, though the mint and beebalm may create a cooling and opening sensation to ease the headache. This could also work as an herbal sachet as you let the hot water from a shower or bath ease the tension in your muscles.

Other:

Eating in a way that keeps blood sugar steady, supports hormone metabolism, and reduces inflammation.

Aim for each meal to include:

A source of protein

Fiber from vegetables, fruit, or whole grains

Healthy fats

Plenty of water

This helps avoid the blood sugar swings that can worsen irritability, headaches, and cravings. As you can see, I’m not doing so good on the whole grains, but I’m trying to make changes! The pretzels have peanut butter for protein. This plate isn’t actually a meal, but my attempt to snack more intelligently.

I’m also using Tylenol, a heating pad, a store bought herbal neck wrap that can be utilized hot or cold, and trying to add meditation and gentle exercise. I try to stop and think about how tight my jaw is throughout the day and how furrowed my brow and make concentrated efforts to relax them. And, especially in the current heat, but always, drinking lots of water for hydration!

Hope I haven’t bored you—as much as anything this a place for me to find all my recipes and ideas in one easy place while battling those nasty headaches!

Geronimo, 69 years old (1898, after he had surrendered and was living as a p.o.w. at Fort Sill, Oklahoma.)

I hope we get some heavy summer rain this year. Lord do we need it.