Herbs for Menopause
Menopause is a part of the natural aging process for women, a time of transition that typically happens between the ages of 45 - 55. This process occurs in three stages perimenopause, menopause, and postmenopause.
Perimenopause: Typically beginning when a woman approaches her mid-40s, this stage can last up to 10 years while a woman experiences irregular menstruation cycles.
Menopause: When the ovaries stop producing eggs, levels of estrogen dramatically decrease.
One year following the total cessation of ovulation in women, the post-menopause stage sets in. Women now begin to see a reduction in menopause symptoms, but their risks of developing osteoporosis and heart disease rise. Compared to males, women have a four times higher risk of developing osteoporosis. Due to an increase in osteoclast activity, this decline in estrogen has a direct impact on bone turnover.
Common symptoms women experience during this time include:
Weight gain
Insomnia
Hot flashes
Incontinence
Vaginal dryness, changes in libido
Mood changes - depression and anxiety
Headaches
Joint pain
Changes in cholesterol levels - as estrogen level drop, LDL (bad cholesterol) can begin to rise
Dry skin, and thinning hair
Medical Intervention
Western medicine often turns to hormone therapy to provide relief for women from the symptoms mentioned above. Depending on the person's symptoms and medical history doctors may prescribe estrogen therapy.
Other treatments include vaginal estrogen, antidepressants, and other medications that may help with hot flashes and high blood pressure.
Traditional/Herbal Approach to Menopause
Your herbalist may choose to approach menopause therapy via the lens of TCM (Traditional Chinese Medicine), Ayurveda, Western Energetics, or a combination.
Traditional Chinese Medicine: TCM views menopause as a Kidney Yin Deficiency, in TCM, the kidneys are thought to control a person's aging and reproduction. TCM practitioners may use a combination of foods and Chinese herbs to help balance hormones and provide relief from other symptoms such as insomnia and hot flashes.
Oftentimes, cooling foods such as cucumbers, apples, watermelon, cantaloupe, and lemons are suggested to bring down the temperature of the inner thermostat.
Ayurveda: After establishing the imbalance of the doshas (Vata, pitta, Kapha), an Ayurvedic practitioner’s goal is to bring balance back to these doshas. Diet and lifestyle tips are part of the protocol. Examples include yoga, walking, avoiding refined sugar, oil massage, etc.
Western Herbalism (Energetics): Like TCM and Ayurvedic practitioners, western herbalists also seek to bring balance back to the body. A western herbalist will look at everything from tissue states, hormone health, and emotional and physical health to determine which herbs and even what lifestyle changes best suit each woman and their given concerns.
Regardless of how menopause is perceived, a herbalist's job is to provide the individual with the resources they need to support themselves holistically through any changes that may occur.
Herbs for Menopause
Black cohosh
Native Americans traditionally utilized black cohosh to reduce childbirth pain as well as kidney and gynecological issues. Today, this plant is most commonly used to help women through menopause, particularly in the management of hot flashes, insomnia, low libido, and even mood disorders.
How does this herb work?
The root of this plant is used to make tinctures, teas, or capsules. It contains a constituent called fukinolic acid, this acid has estrogen-like properties that relieve hot flashes, mood swings, and vaginal dryness.
Contraindications: Black cohosh should not be used during the first trimester of pregnancy, large doses can cause hypotension. Those who have an allergy to the Ranunculaceae should not use black cohosh.
Shatavari
During menopause, estrogen levels drop significantly, causing a multitude of unwanted symptoms such as dry skin, hair loss, weight gain, insomnia, hot flashes and so on.. .Shatavari is used by many herbalists to manage decreased estrogen levels.
This herb also works to protect the nervous system from stress; in TCM, shatavari is used in cases of kidney yin deficiency.
Chaste tree, a.k.a Vitex
Traditionally vitex has been known to have a hormone-balancing effect, used to relieve PMS (premenstrual syndrome) and menopause symptoms.
A study published in 2019 took a group of 52 women experiencing menopausal symptoms - 26 women were given Vitex agnus-castus and the other 26 women received a placebo for a total of 8 weeks. After 8 weeks, the results concluded that the women taking vitex showed a decrease in menopausal symptoms.
How does vitex work? Vitex acts on the pituitary gland (master gland), to aid in balancing the release of progesterone and estrogen levels.
Red clover
During menopause, estrogen levels drop, causing a long list of unwanted side effects. Red clover contains isoflavones, an “estrogen substitute” (phytoestrogen) that may help alleviate those symptoms.
Post-menopausal women are also more prone to developing osteoporosis; red clover has been shown to slow bone loss and increase bone mineral density.
Sage
Sage has traditionally been used to help relieve hot flashes in menopausal women, a study published in 2011 concluded that “A fresh sage preparation demonstrated clinical value in the treatment of hot flushes and associated menopausal symptoms.”
This study took 71 women who were experiencing menopausal symptoms for at least 12 months and were given a fresh sage tablet once a day for a total of 8 weeks. After 8 weeks, the results showed a 46%-100% decrease in hot flashes.
Artemisia aka Mugwort
Artemisia has traditionally been used to ease colic, diarrhea, menstrual problems, constipation, and high blood pressure. The Chumash Indians of California have used Artemisia for hundreds of years to ease menopausal symptoms.
Artemisia may help relieve hot flashes, anxiety, and insomnia associated with pre-menopause and menopause.
Hops
Hops contain compounds that act like estrogen in the body; hops may be useful in relieving insomnia, hot flashes, night sweats, and vaginal dryness associated with menopause.
Minerals
Calcium and Magnesium
Perimenopausal and postmenopausal women should consider increasing foods and herbs with high levels of calcium and magnesium to support their bodies during and after menopause.
Because estrogen is one of the hormones responsible for keeping bones strong, a reduction in estrogen levels after menopause can lead to osteoporosis in many women. Calcium and magnesium have been known to help keep bones strong as well as reduce some symptoms like insomnia and depression.
Food and herbs high in calcium and magnesium include salmon, spinach, cashews, oatmeal, avocado, bananas, yogurt, kale, oat straw, basil, and nettle.
Gina Kearney is a Registered Herbalist (RH); her mission is to help guide others in their healing journey through a whole-person approach - mind, body, and spirit. Her clinical training in Traditional Chinese Medicine (TCM), Flower Essence Therapy, Ayurveda, Eclectic Herbalism, European Phytotherapy, Native American Herbalism, Advanced Herbal Therapeutics & Energetics, Botanical Materia Medica & Formulation, Anatomy & Physiology, Holistic Assessment, Botany, Nutrition, and Medicine Making give her the tools and knowledge to help others reclaim their health and wellness.
Are you interested in working with a registered herbalist? Consults are offered in-person and online via ZOOM.