MANAGING the monthly cycle of hormonal ups and downs — mood swings, headaches, menstrual cramps, assorted energy drains — drives many a woman to reach routinely for ibuprofen, antidepressants, sleeping pills and other drugs.

    But for generations, herb-savvy women have been turning to the plant world for nontoxic, natural remedies for these common complaints. It’s time we revisited those simple cures, says Rosemary Gladstar, founder of Sage Mountain Herb Center in Barre, Vermont.

    “Treating yourself with home remedies is the easiest, least invasive and oftentimes most effective treatment,” she says. Here are some tips.

    Green tea

    Best for: Weight loss and cancer prevention

    Green tea may be the most potent fat-burning weapon known to man. Taiwanese researchers who studied more than 1,100 people over a 10-year period found that those who drank green tea had nearly 20 percent less body fat than those who drank none. Plus, a growing body of research suggests drinking this Asian staple may help ward off cancer.

    Cramp bark

    Best for: Menstrual cramps

    This Native American herb is a safe and effective alternative to ibuprofen. Cramp bark is a uterine sedative that reduces inflammation, relaxes spasms and calms an overactive uterus so effectively it’s often used by midwives to halt premature labor. Research, including a 2008 study on herbal remedies for dysmenorrhea, has shown that cramp bark has an antispasmodic effect on smooth muscle fibers like those found in the uterus and large intestine, so it’s also useful as a muscle relaxant.

    Cranberry

    Best for: Prevention of UTIs

    For reasons that aren’t well understood, women are more likely than men to develop a urinary tract infection (UTI). In fact, one in five women will get one in her lifetime. Some women are more prone to UTIs than others — diaphragm users, for instance, are at a high risk. Most infections arise from an overgrowth of E. coli bacteria in the urethra and/or bladder. Cranberry prevents bacteria from adhering to the walls of either organ, making it difficult for infection to take hold. It will not, however, kill the bacteria once they’re established. In that case, only prescription antibiotics can provide relief.

    Dong quai

    Best for: General female wellness

    Also known as angelica root or dong quai, this Chinese herb is often called the “female ginseng” because of its usefulness in treating irregular periods, fatigue, and premenstrual irritability and anxiety. Scientists aren’t clear on how it works; dong quai may have a weak estrogenic effect, but this remains unconfirmed. In traditional Chinese medicine (TCM), dong quai is used in combination with other herbs to strengthen the blood of people with excess yin energy. Females are generally more yin than yang, according to the ancient practice.

    Feverfew

    Best for: Migraines

    Nearly three times as many women as men experience migraines, but men who were diagnosed with headaches were most often diagnosed with migraine headaches (36%). An estimated 7.5 million men in the United States suffer from migraines. Feverfew may help relieve the nausea and vomiting associated with these debilitating headaches and/or reduce the need for traditional prophylactic pharmaceuticals, according to Mark Blumenthal, executive director of the American Botanical Council in Austin, Texas.

    Ginger

    Best for: Nausea

    Whether your queasy stomach is caused by PMS, pregnancy-related morning sickness or an upcoming visit from the in-laws, ginger can most likely help. A review of six double-blind randomized controlled clinical trials published in the journal Obstetrics & Gynecology concluded that ginger was an effective treatment for nausea and vomiting during pregnancy. Studies from 2009 to 2012 showed great success combating the nausea from chemotherapy.

    Sage

    Best for: Hot flashes

    “Sage has been passed down from generation to generation in Western herbal tradition as the sure-fire cure for hot flashes,” explains Sheila Kingsbury, chair of the Botanical Medicine Department at Bastyr University. It’s such an effective astringent that it’s been approved in Germany as a treatment for excessive sweating for both men and women.

    Cinnamon

    Best for: Colds and digestive issues, and weight loss

    Beyond its traditional use as a spice, cinnamon has a long history in Ayurvedic medicine. It’s warming, so it’s good for colds, congestion, and high cholesterol. Cinnamon is a traditional remedy for digestive problems like nausea and diarrhea.

    Yarrow

    Best for: Heavy periods

    Yarrow is the go-to herb for heavy menstrual bleeding. A 2013 University of Maryland Medical Center report says it may work by relaxing the smooth muscle in the uterus. It also eases menstrual cramps.

    Licorice

    Best for: Inflammation

    Licorice is the most widely used Chinese herb. Dubbed “the great harmonizer,” it moderates the effects of harsh herbs and sweetens the taste of bitter ones. It’s known as a safe, gentle and effective remedy for inflammation like sore throats, allergies, food poisoning, stings and muscle-spasm pain.