Natural Management of Menopause: Herbal Remedies

"So many women I've talked to see menopause as an ending. But I've discovered this is your moment to reinvent yourself after years of focusing on the needs of everyone else. It's your opportunity to get clear about what matters to you and then to pursue that with all of your energy, time and talent." — Oprah Winfrey

Transitioning through to menopause can be a challenging time. Whilst it can feel scary, know that you’re not alone. There are a myriad of natural support solutions available that can help you to manage difficult symptoms, and turn this time into an exciting, bracing and health-enhancing journey. 

A combination of a healthy diet and lifestyle, herbs, supplements and holistic health treatments, can naturally reduce the severity of symptoms during the menopause and enhance your overall health and wellbeing. It is important to assess your individual needs and develop a tailored plan to provide you with the best outcome. 

Many women going through menopause may experience hot flushes, hair loss, vaginal dryness, low mood, weight gain, brain fog, anxiety and difficulties with sleep, to name a few. Moreover, menopause can have an effect on bone density, cognitive ability and cardiovascular health.

Hormone Therapy 

Hormone therapy has been the primary treatment for menopausal symptoms. However, because of the health risks associated with hormone therapy, many women cannot or choose not to use hormone therapy. Approximately 51% of women use natural medicine and more than 60% perceive it be effective for menopausal symptoms. 1

There is a lot natural medicine can do to reduce symptoms of menopause. From mind-body practices (hypnosis, CBT, relaxation, biofeedback, meditation, aromatherapy), to natural products (herbs, vitamins, minerals, dietary supplements), and whole-system approaches (traditional Chinese medicine, reflexology, acupuncture, homeopathy).

As a herbalist, I’d like to start with botanical options. There are herbal categories that can be effective for various types of symptoms and imbalances.

Hot Flashes

Hot flashes are one of the most uncomfortable symptoms of menopause.

Sudden rushes of heat and sweating are often accompanied by increased heart rate, chills, shivering, clamminess, anxiety, feelings of nausea, a “head-ache”-like sensation, visible reddening and blotching of the face and neck, an increase in core body temperature, increased metabolism, and interrupted sleep. Women report a minimum of seven hot flashes per day, or at least 50 hot flashes a week. Symptoms generally wane five to seven years post menopause, but can persist in some women for over 20 years; with median symptom duration of approximately four years. 2

The primary group of herbs that can reduce hot flashes are phyto-estrogens: 

• Black Cohosh is probably the most famous herb used in the management of the menopausal symptoms and is effective for night sweat, hot flashes, insomnia, irritability, palpitations, cramps and headaches. 7
• Sage is also estrogenic and improves circulation to the head. Sage is widely used for the treatment of hot flashes and sweats reduction. It also has positive effects on the nervous system including improved memory and concentration. Finally Sage support digestion and absorption and is useful in increasing bioavailability of other herbs in the formula. 7
• Red Clover has demonstrated ability to reduce menopausal symptoms, support the maintenance of bone density and protect the cardiovascular and immune system. This herb has been also traditionally used for prevention of breast and lymphatic cancers. 9

Steroidal saponins

Wild Yam has been proposed to have an estrogenic effect because of the theoretical ability of its steroidal saponins to bind to estrogen receptors. As a result of this action, it is commonly found in many menopause preparations where it may be used to help relieve symptoms such as hot flushes and headaches associated with menopause. In fact, active ingredient of Wild Yam, diosgenin has been used in hormone replacement therapies. In addition, Wild Yam is has calming, and relaxing properties which makes it very useful for menopausal symptoms related to anxiety and mood swings. 599

Energy Boost

• Rehmannia
  
• Panax (blood sugar)

Sleep and Nervous System Support

• Motherwort has been traditionally used to reduce palpitations, calm anxiety and aid sleep. It also benefits heart as it reduces harmful cholesterol and lowers blood pressure. In addition, it’s a bitter herb, which has a cooling action on the body according to Chinese medicine. And! It supports liver function by stimulating bile production, which plays an important role in fat metabolism. 
  
• Ziziphus
  
• Lemon Balm is a calming herb that is known for its ability to alleviate anxiety, boost mood and improve memory and concentration. Additionally, lemon balm lowers elevated glucose Levels, increases insulin sensitivity and enhances gut motility, supporting metabolic health post menopause.
  
• St John’s Wort (mood, liver)

Skin Health and Collagen Boost

• Gotu Kola 
  

Prevention of Cognitive Decline

Ginkgo has anti-inflammatory and antioxidant properties. Its application in the treatment of attention disorders, memory impairment in postmenopausal women has been confirmed by several studies. 7

Maintain Bone Density 

Estrogen protects women from osteoporosis by regulating bone metabolism. Osteroporosis is characterized by a progressive loss of bone tissue and is associated with low bone mass, compromised microarchitecture of the bone, and increased risk of fractures. Phyto-estrogens (Black Cohosh) and estrogen mimicking (Wild Yam) herbs will be useful to prevent osteoporosis, while anti-inflammatory herbs (Devil’s Claw, Willow Bark, Cayenne) would be useful for pain relief. 

Cardio Vascular Support

• Although the direct effect of estrogen on the cardiovascular system is unclear, reduced estrogen levels are associated with the disruption of lipid or glucose regulation. The ability of estrogen to decrease cholesterol levels is due to the elimination of low-density lipoprotein from blood circulation. In addition, various studies have recently demonstrated that estrogen positively affects blood vessel structure. 10
  
• Crataegus
  
• Guggulu
  

Blood Sugar Management

• Post menopause our body is losing some of its ability to convert glucose into energy and instead its tendency to convert it into fat increases. Hence post menopause we need fewer calories and we become more susceptible to insulin sensitivity and risk of diabetes. 
  
• Gymnema
  
• Cinnamon
  
• Fenugreek
  
• Schisandra
  

Weight Management

• As a woman approaches her menopausal transition the body often lays down extra adipose tissue in the abdominal region regardless of dietary or lifestyle modifications. This is often seen as a protective mechanism for future hormone release.
  
• Coleus
  
• Chen Pi
  
• Cayenne
  

HERBS FOR MENOPAUSE

BOOK 15 MIN COMPLIMENTARY CONSULTATION WITH JENYA

EMAIL: [email protected]

CALL: 020 3301 1012

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Author: Jenya Di Pierro

Founder, Naturopath & Herbal Medicine Practitioner

BSc, MSc, DipCNM, AMH, ANP

References

Complementary Medicine for meno https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6419242/

Hot Flashes and Hypnosis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3556367/

Estrogen and collagen connection https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2685269/

Gotu Kola https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3834700/

Estrogen during ageing https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3595330/

Menopausal symptoms https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4542113/

Herbs for menopause https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783135/

Menopause and glucose https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5460681/

Red clover for cancer prevention https://europepmc.org/article/med/30596276

Estrogen function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3389841/

Progesterone https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8705436/

Lemon balm https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352304/