What are the most effective herbal supplements for menopause symptoms. How do black cohosh, red clover, and dong quai help with hot flashes. Which natural remedies can alleviate mood swings and sleep disturbances during menopause. Are there any risks associated with using herbal supplements for menopause relief.

Understanding Menopause and the Role of Herbal Supplements

Menopause is a natural biological process that marks the end of a woman’s reproductive years. This transition often brings about a range of symptoms, including hot flashes, mood swings, and sleep disturbances. While hormone replacement therapy (HRT) is a common treatment option, many women seek alternative remedies, such as herbal supplements, to manage their symptoms.

Can herbal supplements effectively alleviate menopause symptoms? Research suggests that certain natural remedies may offer relief for some women, although results can vary. It’s important to note that herbal supplements are not regulated as strictly as prescription medications, and their efficacy and safety profiles may differ.

Black Cohosh: A Popular Choice for Hot Flash Relief

Black cohosh (Actaea racemosa or Cimicifuga racemosa) has gained significant attention in the scientific community for its potential effects on hot flashes. While studies have produced mixed results, some women report notable improvements in their symptoms after using this herb.

How does black cohosh work? Initially, it was believed to act like estrogen, but recent research suggests otherwise. This finding has alleviated concerns about its impact on hormone-sensitive tissues such as the uterus and breast. Black cohosh has maintained a good safety record over the years, although there have been some reports linking it to liver problems, which are still under investigation.

Benefits and Considerations of Black Cohosh

• May reduce the frequency and intensity of hot flashes
• Does not appear to act like estrogen, reducing concerns about hormone-sensitive tissues
• Generally considered safe, but ongoing research into potential liver effects
• Consult with a healthcare provider before use, especially if you have liver concerns

Red Clover: A Controversial Option for Menopausal Symptoms

Red clover (Trifolium pratense) is another herbal supplement that has been studied for its potential to alleviate menopause symptoms, particularly hot flashes. Despite the lack of consistent scientific evidence supporting its effectiveness, some women claim to have experienced relief after using red clover extracts.

Is red clover safe for menopausal women? Studies have reported few side effects and no serious health problems associated with its use. However, animal studies have raised concerns about potential harmful effects on hormone-sensitive tissues, warranting caution and further research.

Red Clover: Pros and Cons

• Some women report reduced hot flashes and improved overall well-being
• Limited scientific evidence supporting its effectiveness
• Generally well-tolerated with few reported side effects
• Potential concerns regarding effects on hormone-sensitive tissues

Dong Quai: An Ancient Chinese Remedy for Women’s Health

Dong quai (Angelica sinensis) has been a staple in Traditional Chinese Medicine for over 1,200 years, used to treat various gynecological conditions. Despite its long history of use, scientific evidence supporting its effectiveness in reducing hot flashes is limited.

Why is dong quai controversial? While some practitioners of Chinese medicine argue that the preparation used in clinical studies may not reflect traditional usage, the lack of robust scientific evidence raises questions about its efficacy. Additionally, dong quai may interact with certain medications and medical conditions, making it crucial to consult with a healthcare provider before use.

Important Considerations for Dong Quai Use

1. Limited scientific evidence supporting its effectiveness for hot flashes
2. May interact with blood-thinning medications
3. Not recommended for women with fibroids or blood-clotting disorders
4. Consult with a healthcare provider before use, especially if taking any medications

Ginseng: Potential Benefits Beyond Hot Flash Relief

Ginseng (Panax ginseng or Panax quinquefolius) has been studied for its potential effects on menopausal symptoms. While research has not found it to be particularly helpful for hot flashes, ginseng may offer benefits for other aspects of menopause-related discomfort.

What are the potential benefits of ginseng for menopausal women? Studies suggest that ginseng may help alleviate mood symptoms and sleep disturbances associated with menopause. Additionally, some women report an improved overall sense of well-being when using ginseng supplements.

Ginseng’s Potential Effects on Menopause Symptoms

• May improve mood and reduce irritability
• Potential to enhance sleep quality
• Could contribute to an overall sense of well-being
• Not found to be effective for hot flash relief

Kava: A Controversial Herb for Anxiety Relief

Kava (Piper methysticum) has been studied for its potential to reduce anxiety, which can be a common symptom during menopause. However, there is no evidence to suggest that kava is effective in reducing hot flashes specifically.

Why is kava use controversial? The FDA has issued a warning about kava due to its potential to damage the liver. As a result, Health Canada has banned the sale of kava products. This highlights the importance of thoroughly researching and consulting with healthcare providers before using any herbal supplement, especially those with known safety concerns.

Kava: Risks and Considerations

• May help reduce anxiety, but not effective for hot flashes
• Associated with potential liver damage
• Banned in some countries due to safety concerns
• Not recommended for use without strict medical supervision

Evening Primrose Oil: Limited Evidence for Menopause Relief

Evening primrose oil (Oenothera biennis) is often promoted as a remedy for hot flashes and other menopausal symptoms. However, scientific evidence supporting its effectiveness is limited and inconclusive.

What does the research say about evening primrose oil? The only randomized, placebo-controlled study conducted on evening primrose oil for hot flashes (involving 56 women) found no benefit over placebo. Furthermore, several side effects have been reported, raising concerns about its safety and efficacy.

Potential Side Effects of Evening Primrose Oil

1. Inflammation
2. Blood clotting issues
3. Immune system problems
4. Nausea and diarrhea
5. Potential to induce seizures in patients with schizophrenia taking antipsychotic medication

Given these concerns, it’s crucial to consult with a healthcare provider before using evening primrose oil, especially if you have any pre-existing medical conditions or are taking medications.

The Importance of Caution When Using Herbal Supplements

While herbal supplements may offer potential benefits for managing menopause symptoms, it’s essential to approach their use with caution. Unlike prescription drugs, herbal supplements are not as tightly regulated, which can lead to variations in quality, purity, and potency between brands and even batches.

How can you ensure safe use of herbal supplements? Always inform your healthcare provider about any herbal therapies you’re considering or currently using. This is crucial because herbal supplements can interact with prescription medications, potentially altering the effects of both the supplement and the drug.

Guidelines for Safe Use of Herbal Supplements

• Research thoroughly before starting any new supplement
• Choose reputable brands with third-party testing
• Inform all healthcare providers about your supplement use
• Stop all herbal treatments at least two weeks before any planned surgery
• Monitor for any adverse reactions and report them to your healthcare provider

Alternatives to Herbal Supplements for Menopause Symptom Relief

While herbal supplements may offer relief for some women, it’s important to consider all available options for managing menopause symptoms. Hormone replacement therapy (HRT) remains the most effective treatment for hot flashes and other menopausal symptoms, although it carries its own set of risks and benefits.

What are some non-hormonal options for managing menopause symptoms? In addition to herbal supplements, there are several lifestyle changes and non-hormonal medications that may help alleviate menopause-related discomfort:

Non-Hormonal Approaches to Menopause Symptom Management

1. Maintaining a healthy diet and regular exercise routine
2. Practicing stress-reduction techniques such as meditation or yoga
3. Avoiding triggers for hot flashes (e.g., spicy foods, alcohol, caffeine)
4. Using non-hormonal prescription medications like certain antidepressants or anti-seizure drugs
5. Exploring alternative therapies such as acupuncture or cognitive behavioral therapy

Remember that the effectiveness of these approaches can vary from person to person, and it may take some trial and error to find the right combination of strategies for your individual needs.

The Role of Healthcare Providers in Menopause Management

When considering herbal supplements or any treatment for menopause symptoms, it’s crucial to work closely with your healthcare provider. They can help you weigh the potential benefits and risks of various treatment options, taking into account your individual health history and current medications.

How can your healthcare provider assist in managing menopause symptoms? Your doctor can perform a thorough evaluation, including blood tests if necessary, to confirm your menopausal status and rule out other potential causes of your symptoms. They can also provide guidance on the most appropriate treatment options based on the latest scientific evidence and your personal health profile.

Benefits of Working with a Healthcare Provider for Menopause Management

• Accurate diagnosis of menopausal status and symptom severity
• Personalized treatment recommendations based on individual health history
• Monitoring for potential interactions between supplements and medications
• Regular follow-ups to assess treatment effectiveness and make adjustments as needed
• Access to the latest research and treatment options for menopause symptom relief

By collaborating with your healthcare provider, you can develop a comprehensive approach to managing menopause symptoms that may include a combination of lifestyle changes, herbal supplements, and conventional treatments as appropriate for your unique situation.

The Future of Herbal Supplements in Menopause Management

As interest in natural remedies continues to grow, research into the effectiveness and safety of herbal supplements for menopause symptom relief is ongoing. While some herbs show promise, more rigorous scientific studies are needed to fully understand their potential benefits and risks.

What developments can we expect in the field of herbal supplements for menopause? Future research may focus on standardizing herbal preparations, identifying active compounds, and conducting larger, more comprehensive clinical trials. This could lead to a better understanding of how these supplements work and who might benefit most from their use.

Potential Areas of Future Research in Herbal Supplements for Menopause

1. Identification of specific compounds responsible for symptom relief
2. Development of standardized, quality-controlled herbal preparations
3. Long-term safety studies to assess potential risks with prolonged use
4. Comparative studies between different herbal supplements and conventional treatments
5. Investigation into potential synergistic effects of combining multiple herbs

As our understanding of herbal supplements and their effects on menopausal symptoms evolves, women may have access to more evidence-based natural options for managing this significant life transition. However, it’s important to remember that even natural remedies can have side effects and interact with other medications, underscoring the importance of working closely with healthcare providers when considering any new treatment approach.

Herbal Remedies for Menopause, Menopause Information & Articles

Do Mother Nature’s Treatments Help Hot Flashes?

Black Cohosh

(Actaea racemosa, Cimicifuga racemosa) This herb has received quite a bit of scientific attention for its possible effects on hot flashes. Studies of its effectiveness in reducing hot flashes have produced mixed results. However, some women report that it has helped them. Recent research suggests that black cohosh does not act like estrogen, as once thought. This reduces concerns about its effect on hormone-sensitive tissue (eg, uterus, breast). Black cohosh has had a good safety record over a number of years. There have been reports linking black cohosh to liver problems, and this connection continues to be studied.

Red Clover

(Trifolium pratense)
In five controlled studies, no consistent or conclusive evidence was found that red clover leaf extract reduces hot flashes. As with black cohosh, however, some women claim that red clover has helped them. Studies report few side effects and no serious health problems with use. But studies in animals have raised concerns that red clover might have harmful effects on hormone-sensitive tissue.

Dong Quai

(Angelica sinensis)
Dong quai has been used in Traditional Chinese Medicine to treat gynecologic conditions for more than 1,200 years. Yet only one randomized clinical study of dong quai has been conducted to determine its effects on hot flashes, and this botanical therapy was not found to be useful in reducing them. Some experts on Chinese medicine point out that the preparation studied was not the same as they use in practice. Dong quai should never be used by women with fibroids or blood-clotting problems such as hemophilia, or by women taking drugs that affect clotting such as warfarin (Coumadin) as bleeding complications can result.

Ginseng

(Panax ginseng or Panax quinquefolius)
Research has shown that ginseng may help with some menopausal symptoms, such as mood symptoms and sleep disturbances, and with one’s overall sense of well-being. However, it has not been found to be helpful for hot flashes.

Kava

(Piper methysticum)
Kava may decrease anxiety, but there is no evidence that it decreases hot flashes. It is important to note that kava has been associated with liver disease. The FDA has issued a warning to patients and providers about kava because of its potential to damage the liver. Because of this concern, Health Canada does not allow kava to be sold in Canada.

Evening Primrose Oil

(Oenothera biennis)
This botanical is also promoted to relieve hot flashes. However, the only randomized, placebo-controlled study (in only 56 women) found no benefit over placebo (mock medication). Reported side effects include inflammation, problems with blood clotting and the immune system, nausea, and diarrhea. It has been shown to induce seizures in patients diagnosed with schizophrenia who are taking antipsychotic medication. Evening primrose oil should not be used with anticoagulants or phenothiazines (a type of psychotherapeutic agent).

Use with Caution

Of course, as with all therapies, there are some risks involved. The public usually takes herbal therapies in the form of supplement pills, not as a preparation made directly from the herb by a trained herbalist. Keep in mind that herbal supplements are not as closely regulated as prescription drugs. The amount of herbal product, quality, safety, and purity may vary between brands or even between batches of the same brand. Herbal therapies may also interact with prescription dugs, resulting in dramatic changes in the effect of the botanical, the drug, or both. To be safe, tell your healthcare provider about all botanical therapies you are considering and always stop all herbal treatments at least 2 weeks before any planned surgery.

More information about herbal products can be found at HerbMed and the NIH National Center for Complementary and Alternative Medicine.

Hot flashes – Diagnosis and treatment

Diagnosis

Your doctor can usually diagnose hot flashes based on a description of your symptoms. Your doctor might suggest blood tests to check whether you’re in menopausal transition.

Treatment

The most effective way to relieve the discomfort of hot flashes is to take estrogen, but taking this hormone carries risks. If estrogen is appropriate for you and you start it within 10 years of your last menstrual period or before age 60, the benefits can be greater than the risks.

Medications such as antidepressants and anti-seizure drugs also might help reduce hot flashes, although they’re less effective than hormones.

Discuss the pros and cons of various treatments with your doctor. If hot flashes don’t interfere with your life, you probably don’t need treatment. Hot flashes subside gradually for most women, even without treatment, but it can take several years for them to stop.

Hormone therapy

Estrogen is the primary hormone used to reduce hot flashes. Most women who have had a hysterectomy can take estrogen alone. But if you still have a uterus, you should take progesterone with estrogen to protect against cancer of the lining of the uterus (endometrial cancer).

With either regimen, the therapy needs to be tailored to your needs. Guidelines suggest using the smallest effective dose for symptom control. How long you use the treatment depends on the balance of your risks and benefits from hormone therapy. The goal is to optimize your quality of life.

Some women who take progesterone with estrogen therapy experience progesterone-related side effects. For women who can’t tolerate oral progesterone, a combination drug of bazedoxifene with conjugated estrogens (Duavee) is also approved for treating menopausal symptoms. Like progesterone, taking bazedoxifene with estrogen may help you avoid the increased risk of endometrial cancer from estrogen alone. Bazedoxifene might also protect your bones.

If you have had or are at risk of breast or endometrial cancer, heart disease, stroke or blood clots, talk to your doctor about whether estrogen therapy is right for you.

Antidepressants

A low-dose form of paroxetine (Brisdelle) is the only nonhormone treatment for hot flashes approved by the U.S. Food and Drug Administration. Other antidepressants that have been used to treat hot flashes include:

• Venlafaxine (Effexor XR)
• Paroxetine (Paxil, Pexeva)
• Citalopram (Celexa)
• Escitalopram (Lexapro)

These medications aren’t as effective as hormone therapy for severe hot flashes, but they can be helpful to women who can’t use hormones. Possible side effects include nausea, difficulty sleeping or drowsiness, weight gain, dry mouth or sexual dysfunction.

Other prescription medications

Other medications that might offer relief for some women include:

• Gabapentin (Neurontin, Gralise, others). Gabapentin is an anti-seizure medication that’s moderately effective in reducing hot flashes. Side effects can include drowsiness, dizziness, water retention in the limbs (edema) and fatigue.
• Pregabalin (Lyrica). Pregabalin is another anti-seizure medication that can be effective in reducing hot flashes. Side effects can include dizziness, drowsiness, difficulty concentrating and weight gain.
• Oxybutynin (Ditropan XL, Oxytrol). Oxybutynin is a pill or patch most often used to treat urinary conditions like overactive bladder. It may also help relieve hot flashes in some women. Side effects can include dry mouth, dry eyes, constipation, nausea and dizziness.
• Clonidine (Catapres, Kapvay, others). Clonidine, a pill or patch typically used to treat high blood pressure, might provide some relief from hot flashes. Side effects include dizziness, drowsiness, dry mouth and constipation.

Nerve block procedure

A procedure known as stellate ganglian block has shown promise for treating moderate to severe hot flashes, but more research is needed. It involves injecting an anesthetic into a nerve cluster in the neck. The treatment has been used for pain management. Side effects include pain and bruising at the injection site.

Lifestyle and home remedies

If your hot flashes are mild, try managing them with these lifestyle changes:

• Keep cool. Slight increases in your body’s core temperature can trigger hot flashes. Dress in layers so that you can remove clothing when you feel warm.

  Open windows or use a fan or air conditioner. Lower the room temperature, if you can. If you feel a hot flash coming on, sip a cold drink.

• Watch what you eat and drink. Hot and spicy foods, caffeinated beverages and alcohol can trigger hot flashes. Learn to recognize your triggers and avoid them.
• Practice mind-body therapies. Although evidence is inconclusive, some women find relief from mild hot flashes through mind-body therapies. Examples include meditation; slow, deep breathing; stress management techniques; and guided imagery. Even if these approaches don’t help your hot flashes, they might provide other benefits, such as easing sleep disturbances that tend to occur with menopause.
• Don’t smoke. Smoking is linked to increased hot flashes. By not smoking, you might reduce hot flashes, as well as your risk of many serious health conditions, such as heart disease, stroke and cancer.
• Lose weight. If you’re overweight or obese, losing weight might help ease your hot flashes.

Alternative medicine

Many women have turned to alternative medicine, including mind and body techniques and dietary supplements to help curb hot flashes. There’s a shortage of well-designed studies on complementary health practices for hot flashes, but research is progressing.

Mind and body approaches

A growing body of evidence suggests that certain techniques can help ease hot flashes, including:

• Cognitive behavioral therapy (CBT). CBT is a widely used type of individual or group counseling and is recommended by the North American Menopause Society as an effective treatment for hot flashes and night sweats. CBT doesn’t typically reduce the frequency of hot flashes, but may reduce how much they bother you.
• Hypnosis. The North American Menopause Society recommends hypnosis for the treatment of hot flashes. Research indicates that hypnosis might help reduce both the frequency and severity of hot flashes.
• Mindfulness meditation. This type of meditation has you focus on what’s happening from moment to moment. Although not shown to relieve hot flashes, it might reduce how much they bother you.
• Acupuncture. Some studies indicate that acupuncture might reduce the frequency and severity of hot flashes, but results are conflicting, with many studies showing improvements in both active and control groups, but no difference between the two groups.

Dietary supplements

People often assume that “natural” products cause no harm. However, all supplements may have potentially harmful side effects, and supplements can also interact with medications you’re taking for other medical conditions. Always review what you’re taking with your doctor.

Dietary supplements commonly considered for menopause symptoms include:

• Plant estrogens. Asian women, who consume soy regularly, are less likely to report hot flashes and other menopausal symptoms than are women in other parts of the world. One reason might be related to the estrogen-like compounds in soy.

  However, studies have generally found little or no benefit with plant estrogens, although research is ongoing to determine whether specific components of soy, such as genistein, help hot flashes.

• Black cohosh. Black cohosh has been popular among many women with menopausal symptoms. Studies of black cohosh’s effectiveness have had mixed results, and the supplement might be harmful to the liver in rare circumstances.
• Ginseng. While ginseng may help with mood symptoms and insomnia, it doesn’t appear to reduce hot flashes.
• Dong quai. Study results indicate that dong quai isn’t effective for hot flashes. The supplement can increase the effectiveness of blood-thinning medications, which can cause bleeding problems.
• Vitamin E. Taking a vitamin E supplement might offer some relief from mild hot flashes. In high doses, it can increase your risk of bleeding.

Preparing for your appointment

For hot flashes, you’ll likely start by seeing your family doctor or gynecologist.

What you can do

Before your appointment, make a list of:

• Your symptoms, including how many hot flashes you have a day and how severe they are
• Medications, herbs, vitamins and supplements you take, including doses
• Questions to ask your doctor

Take a family member or friend with you, if possible, to help you remember the information you get. Bring along a notepad or device to jot down information you receive.

Some basic questions to ask your doctor include:

• Do I need any tests?
• What treatments are available to help with my symptoms?
• What else can I do to relieve my symptoms?
• Are there alternative therapies I can try?
• Do you have printed information I can have? What websites do you recommend?

If other questions occur to you during the appointment, don’t hesitate to ask them.

What to expect from your doctor

Some questions your doctor might ask include:

• Are you still having periods?
• When was your last period?
• How often do your symptoms bother you?
• How uncomfortable do your symptoms make you?
• Does anything seem to help?
• Does anything make your symptoms worse?

Aug. 31, 2021

Herbs for Menopausal Symptom Relief — Learn What Research Says About the Most Common Botanicals Clients May Be Taking

October 2013 Issue

Herbs for Menopausal Symptom Relief — Learn What Research Says About the Most Common Botanicals Clients May Be Taking
By Judith C. Thalheimer, RD, LDN
Today’s Dietitian
Vol. 15 No. 10 P. 12

As a woman nears the end of her reproductive years, her estrogen levels decrease, more often than not causing a host of unpleasant symptoms, such as hot flashes, night sweats, vaginal dryness, disrupted sleep, moodiness, and headaches. Hormone replacement therapy (HRT) can ease or eliminate symptoms, but this treatment option has been shown to have risks and side effects of its own. As a result, many women are looking to dietary and botanical supplements to help ease their menopausal transition.

According to the American College of Obstetricians and Gynecologists, as many as 75% of all women will experience hot flashes, the most common symptom of menopause. The National Institutes of Health’s consensus statement on menopause reports that, from the start of hormonal changes, up to 80% of women will experience vasomotor symptoms such as hot flashes and night sweats, up to 39% will have vaginal dryness, up to 60% will have sleep disturbances, 38% will describe mood changes, and up to 39% of women will experience urinary symptoms.

HRT Alternatives
For decades, menopausal symptoms have been treated medically with HRT. Most commonly, HRT includes a mix of estrogen and progestin, though estrogen alone is used if a woman has undergone a hysterectomy. However, in 2002, the Women’s Health Initiative study found that the long-term use of estrogen/progestin therapy increases the risk of breast cancer, heart attacks, stroke, and blood clots.1

Since the potential HRT risks came to light, many women have turned to diet and supplements in an attempt to control their menopausal symptoms. According to the Natural Medicines Comprehensive Database, three of the top 10 best-selling herbal products in the United States commonly are used for addressing menopausal symptoms.

Common botanical dietary supplements promoted for the relief of hot flashes and other menopausal symptoms include soy extracts, black cohosh, red clover, dong quai, ginseng, chasteberry, and evening primrose oil. Studies of these botanical remedies are limited, and many of the existing studies are small and short-term. Moreover, the studies often can’t be compared with one another. Methodological challenges such as the natural variability of plant extracts, the fact that some products studied have more than one component, and production differences make study comparison difficult.2

Some supplements do show promise for treating menopausal symptoms, but consumers should be aware of the lack of conclusive scientific evidence and the cautions that go along with these products.

Botanical Options
Below is a brief discussion of some of the most common botanical dietary supplements for menopausal symptom relief.

• Soy isoflavone extracts: Isoflavones are phytoestrogens, or plant chemicals that bind to estrogen receptors, acting as weak estrogens in the body when endogenous levels are low. It’s thought that taking these plant estrogens in supplement form could help balance a woman’s decreasing estrogen level during menopause.

According to the Natural Medicines Comprehensive Database, soy extracts providing 35 to 120 mg of isoflavones daily seem to be beneficial for decreasing the frequency and severity of hot flashes. Products that provide at least 15 mg of the genistein isoflavone per day have the best outcomes.

Women with a personal or family history of breast cancer shouldn’t use concentrated phytoestrogen supplements or should use them with caution.3

• Black cohosh: Black cohosh (Actaea racemosa) is promoted to help alleviate hot flashes, vaginal dryness, itching, moodiness, and depression. Anecdotal evidence indicates that many women find at least some relief when taking this supplement. While study results have been mixed and no long-term studies have been conducted, there’s some evidence of effectiveness, particularly with regard to hot flashes. Side effects include stomach discomfort and headaches.

Several recent reports of liver damage in women taking black cohosh have lead to the recommendation that users should consider periodic liver function tests.

• Red clover: While a 2002 study showed a 44% decrease in hot flashes when taking 80 mg of a red clover (Trifolium pratense) isoflavone dietary supplement (Promensil) compared with placebo, the National Center for Complementary and Alternative Medicine reported that a review of all existing evidence indicates red clover has no significant beneficial effects on menopausal symptoms.

Red clover is a source of phytoestrogens and therefore should be used with caution by women with a personal or family history of breast cancer. It shouldn’t be taken with blood thinners and may interfere with the effectiveness of tamoxifen.3

• Dong quai: Dong quai (Angelica sinensis) has been used to treat gynecological conditions in traditional Chinese medicine for more than 1,200 years.4 The only clinical trial conducted to date showed no impact on hot flashes.

Women who have uterine fibroids, blood-clotting problems such as hemophilia, or who are currently using blood thinners shouldn’t take Dong quai. 4

• Ginseng: Ginseng (Panax quinquefolius) may help with fatigue, insomnia, and moodiness but doesn’t seem to help address hot flashes.3,4

• Evening primrose oil: The one small, randomized, placebo-controlled trial on evening primrose oil (Oenothera biennis) found no benefit as far as reducing hot flashes. With many reported side effects and no proof of effectiveness, this remedy generally isn’t recommended.3-5

• Chasteberry: Along with kudzu, alfalfa, hops, and licorice, chasteberry (Vitex agnus-castus) has estrogenic activity. There’s no reliable evidence that chasteberry, as well as these other herbs, help menopausal symptoms and, like other phytoestrogens, they may not be safe for women with a history of breast cancer.3

• Kava: Marketed for hot flashes and possibly effective for reducing anxiety, kava (Piper methysticum) has been associated with liver damage, and the FDA has issued a warning to patients and providers about potential harm. 4

Treating Symptoms
While data regarding the effectiveness of phytoestrogen extracts and other botanical supplements for treating menopausal symptoms are limited and largely inconclusive, science does demonstrate ways in which diet can help improve women’s health in the postmenopausal years.

“Mother Nature is never going to steer you wrong,” says Joan Salge Blake, MS, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics. “Foods that are high in phytoestrogens are also full of other phytochemicals, vitamins, minerals, fiber—the whole package. Postmenopausal women are at increased risk for heart disease, weight gain, bone loss, and certain cancers. If [dietitians] help women clean up their diets, manage their weight, and increase their activity level, we will be helping them with a whole range of postmenopausal issues.”

A diet based on fruits, vegetables, whole grains, low-fat dairy products, lean meats, poultry, fish, beans, nuts, and seeds helps with weight management and provides plenty of the nutrients recommended to keep the cardiovascular system, bones, and brain healthy. It also includes lots of phytoestrogen-rich food sources to help ease the discomfort of those waning estrogen levels.

The three types of phytoestrogens—isoflavones (the most potent), lignans, and coumestans—are found in some 300 foods, including legumes (eg, beans, lentils, peas, peanuts), whole grains, nuts, and seeds as well as bean sprouts and some fruits and vegetables.6

Soy and flaxseeds are two phytoestrogen powerhouse foods. Multiple studies have shown that consuming 20 to 60 g/day of soy protein modestly decreases the frequency and severity of hot flashes.3 “Soy is a great postmenopause protein source, not only because of its high isoflavone content, but also because it’s low in saturated fat,” Salge Blake says. Soy’s omega-3 fatty acid content adds to its heart-healthy profile.

There also is evidence that 40 g (4 T) per day of dietary flaxseeds significantly improves mild menopausal symptoms such as hot flashes. Flaxseeds are high in omega-3 fatty acids, so women should be careful to consume flaxseeds instead of other dietary fats to avoid weight gain and shouldn’t consume large amounts of flaxseeds while taking blood thinners.

There are some concerns about phytoestrogen consumption by women with a personal or family history of breast cancer but, while supplements may present a cancer risk, modest amounts eaten as part of a healthful, balanced diet appear to be safe.3 Additionally, what women don’t eat may be as important as what they do. Caffeine, spices, and alcohol are known triggers of hot flashes.

“We can hope that better studies of supplements will come along in the future so that we have these additional tools,” Salge Blake says, “but getting these food components in the form Mother Nature gave them to us gives us all the benefits.”

— Judith C. Thalheimer, RD, LDN, is a freelance nutrition writer and community educator living outside Philadelphia.

References
1. National Heart, Lung, and Blood Institute. Facts About Menopausal Hormone Therapy. Washington, DC: National Institutes of Health; 2002. NIH Publication 05-5200.

2. NIH State-of-the-Science Conference Statement on management of menopause-related symptoms. NIH Consens State Sci Statements. 2005;22(1):1-38.

3. Natural medicines in the clinical management of menopausal symptoms. Natural Medicines Comprehensive Database website. http://naturaldatabase.therapeuticresearch.com/ce/ceCourse.aspx?s=ND&cs=&pc=12-110&cec=1&pm=5. Updated August 22, 2013. Accessed July 30, 2013.

4. Natural remedies for hot flashes. The North American Menopause Society website. http://www.menopause.org/for-women/menopauseflashes/natural-remedies-for-hot-flashes. Accessed August 4, 2013.

5. Low Dog T. Menopause: a review of botanical dietary supplements. Am J Med. 2005;118(Suppl 12B):98-108.

6. Phytoestrogens and breast cancer fact sheet. Cornell University Program on Breast Cancer and Environmental Risk Factors website. http://envirocancer.cornell.edu/factsheet/diet/fs1.phyto.cfm. Updated July 2001. Accessed August 5, 2013.

11 Herbs and Supplements for Menopause

Menopause is a time in a woman’s life that comes 12 months after their last menstrual cycle. During this time, the female reproductive hormones such as estrogen begin to decline.

These hormone alterations often bring on unpleasant symptoms such as hot flashes, night sweats, sleep disturbances, mood changes, decreased sex drive, and weight gain.

The average age for the onset of menopause is around 50 years old and can range from the early 40s to later 50s.

The period before menopause can last about 4 years on average and is often called the perimenopause stage of life.

Hormone therapy and medications may be the first treatment your doctor recommends at this stage to offer menopause symptom relief.

However, natural herbs and supplement treatments may also be beneficial to use in conjunction with any needed medications and under the supervision of your healthcare provider.

While the research on supplements for menopause is somewhat mixed, several herbs and supplements hold the potential to offer a more natural menopause relief.

1. Black Cohosh

Black cohosh is a flowering plant native to eastern North America. It has been used for centuries in traditional Native American cultures to treat various ailments.

Black cohosh is also a common supplement for menopause symptoms such as hot flashes and night sweats.

A small 2018 study compared the effectiveness of black cohosh versus evening primrose oil for hot flashes.

Black cohosh was shown to be more effective in decreasing the severity and frequency of hot flashes in menopausal women.

For most women, taking at least 20 mg of black cohosh daily appears to be effective.

Potential side effects from taking black cohosh include mild nausea, upset stomach, and skin rash.

Additionally, those who have a history of liver disease should not take black cohosh due to the potential risk of liver toxicity.

Summary

Taking at least 20 mg of black cohosh daily may decrease the severity and frequency of hot flashes during menopause. Possible side effects are generally mild, but those with a history of liver disease should not take it.

2. Maca

Maca is a Peruvian vegetable in the same family as broccoli, cabbage, and Brussels sprouts.

It has been used for centuries to treat various health ailments, including anemia, fertility, and hormonal imbalances. It is also a common menopause herbal supplement.

A few smaller studies have shown maca to be significantly more effective in boosting sex drive and reducing feelings of anxiety and depression than placebo.

However, larger, more high-quality studies are needed to confirm its effectiveness as a natural supplement for menopause.

There is not yet an optimal safe dose established, but most maca supplements are available in 500 mg capsules or a powder.

Even though there is no data on maca and any adverse effects, it’s recommended to consult with your doctor before starting it.

Summary

Maca is a herb that may boost sex drive and reduce symptoms of anxiety and depression during menopause. However, more research is needed on the optimal dose and any potential side effects.

3. Evening Primrose Oil

Evening primrose is a flowering plant native to central and eastern North America. Its seed oil is often used as a menopause supplement to reduce symptoms like hot flashes and bone loss.

One small randomized controlled trial was conducted on evening primrose oil (EPO) in 56 menopausal women.

Participants in the treatment group were given 500 mg of EPO for 6 weeks. Those who received the EPO saw a 10% decrease in the severity of hot flashes.

However, another study didn’t show any effect. This 2019 study compared the effectiveness of a calcium supplement versus EPO combined with calcium and omega-3s for bone loss.

Both treatment groups retained their bone mineral density, with neither being more effective than the other.

There is not a standard dose set for EPO, but 500 mg daily for 6 weeks has been shown to be safe and effective in some women in the available studies.

Most side effects of EPO are reported to be mild and include nausea and stomach pain. However, EPO may interact with certain medications, including HIV medications.

Always consult with your doctor before starting, especially if you are taking prescription medications.

Summary

Taking at least 500 mg of evening primrose daily may decrease the severity of hot flashes. However, side effects are possible, and EPO may interact with certain medications.

4. Valerian Root

Valerian is a flowering plant commonly used to improve sleep but is also used as a supplement for hot flashes and other menopause symptoms.

Its roots are used in a variety of herbal remedies intended to promote relaxation and reduce stress. It is also otherwise known as “nature’s Valium” and is thought to treat menopause symptoms such as insomnia and hot flashes.

A small 2013 study involving 68 menopausal women found that valerian supplements were significantly more effective at reducing reported hot flashes than placebo.

This was seen at a dose of 255 mg of valerian root 3 times per day for 8 weeks.

Another 2013 randomized controlled trial involving 100 women showed promise. In this study, valerian root combined with lemon balm was shown to improve sleep during menopause.

However, when combining supplements in a research study, it can be difficult to determine which supplement is the primary driver of the results seen.

A typical dose for valerian root ranges from 300–600 mg per day.

Possible side effects of taking valerian root are typically mild and include headache, drowsiness, dizziness, and digestive upset.

If you are taking any other medications for sleep, pain, or anxiety, taking valerian root can compound the effects of these medications.

Valerian root may also negatively interact with other supplements commonly used for menopause, including St. John’s wort, kava, and melatonin.

Summary

Valerian root is a supplement that may help reduce menopause symptoms such as insomnia and hot flashes. However, mild side effects are possible, and valerian root may interact with other supplements used for menopause symptoms.

5. Soy Isoflavones

Soy is perhaps one of the most common supplements for menopause symptoms. Soy contains compounds called isoflavones, which act similar to estrogen in the body.

Since many of the symptoms associated with menopause are thought to be due to declining estrogen levels, there is potential for soy isoflavones to reduce menopause symptoms.

A 2009 research review on soy found that it may increase estradiol levels in postmenopausal women, which is the active form of estrogen.

Another 2019 systematic review found that isoflavone supplements helped to alleviate hot flashes and reduced bone loss during menopause.

Blood pressure and blood sugar levels were also improved.

A typical dose for a soy isoflavone supplement ranges from 25–100 mg per day.

However, a 2008 clinical trial demonstrated doses up to 900 mg per day to be safe for healthy menopausal women.

The most common mild side effects reported are stomach pain and diarrhea. The research is still conflicting on the risk of taking soy in those at risk for breast cancer or who have breast cancer.

Consult your healthcare provider before adding soy isoflavones supplements to your routine, especially if you have a history of breast cancer.

Summary

Overall, soy isoflavones may be effective in improving menopause symptoms. More long-term research is still needed, particularly on the safety of soy isoflavone supplements and potential risks in women who have health problems.

6. Korean Red Ginseng

Ginseng is another common herbal supplement for menopause. It has been used for centuries in traditional Chinese medicine for its touted health benefits.

There are several types of ginseng, but Korean red ginseng (KRG) is most frequently used to ease menopause symptoms.

A 2016 systematic review of 10 randomized controlled trials provided some evidence that KRG may enhance sex drive, stabilize mood, and promote a general sense of well-being.

In regards to KRG and hot flashes, the research is more mixed. For example, a 2009 clinical study showed no difference in hot flash frequency between the KRG-treated group and placebo group.

Another 2013 research review of ginseng concluded that while there is some positive research on KRG and menopause, some of the studies may be biased.

A typical dose for KRG is 200–400 mg per day.

The most commonly reported side effects include nausea, dizziness, trouble sleeping, headache, diarrhea, and skin rash.

It may also interact with blood sugar, blood pressure, and cholesterol medications in some people.

Summary

Korean red ginseng (KRG) may help improve some menopause symptoms, but its long-term safety profile is still unknown. It is recommended to always consult with your medical provider before starting KRG, especially if you are taking any prescription medications.

7. St. John’s Wort

St. John’s wort is a yellow flowering plant that has been used in traditional European medicine for centuries. It is most commonly used to treat depression symptoms.

It is also touted as a menopause and depression remedy. It is often used as a natural supplement for both mood swings and hot flashes during menopause.

A 2010 randomized controlled trial was conducted in 100 menopausal women. For 8 weeks, participants took either St. John’s wort or a placebo.

After 8 weeks, those taking St. John’s wort had significantly reduced severity in hot flashes compared to placebo.

Another small 2019 randomized trial demonstrated that taking St. John’s wort may be effective in reducing hot flashes and depression during menopause.

There is also research into combining St. John’s wort and black cohosh for an even bigger benefit to mood than either supplement alone.

One 2007 observational study does support this theory, but more controlled trials are needed to prove this benefit.

A typical dose for St. John’s wort is 300 mg, three times per day.

Side effects from taking St. John’s wort can range from mild to severe.

Mild potential side effects include upset stomach, dry mouth, headache, fatigue, dizziness, confusion, sexual dysfunction, or sensitivity to sunlight.

St. John’s wort may also interact with certain prescription medications, including antidepressants.

It also may worsen psychotic symptoms in those with conditions such as schizophrenia and bipolar disorder.

Summary

St. John’s wort may reduce symptoms of menopause such as anxiety, depression, and hot flashes. Always consult with your medical provider before starting this supplement, especially if you have a mental health condition or are taking prescription medications.

8. Red Clover

Red clover is an herbal plant in the legume family. Like soy, it is also rich in isoflavones that may ameliorate menopause symptoms.

Red clover is most commonly used to treat menopause symptoms such as hot flashes, night sweats, and bone loss.

A 2016 systematic review tested the effectiveness of red clover in relieving hot flashes and other menopause symptoms. The biggest benefit seen was a reduction in hot flashes.

Another small 2004 randomized controlled trial showed that red clover may slow bone loss associated with menopause.

However, a more recent 2012 randomized trial in postmenopausal women showed no such effects.

A typical dose of red clover ranges from 40–80 mg per day of total isoflavones, but it has been studied in clinical trials of up to doses of 160 mg per day.

While rare, possible side effects of taking red clover include headache and nausea. The safety of taking red clover for longer than a year is also not yet known.

Red clover may also not be safe for women with breast cancer or other hormone-sensitive cancers.

Summary

Red clover may help alleviate common menopause symptoms such as hot flashes and bone loss. However, the research is mixed.

9. Dong Quai

Dong quai is an Asian herbal remedy also known as female ginseng. It is related to the celery, carrot, and parsley family.

Dong quai is commonly used as a supplement for hot flashes during menopause. However, the research on its effectiveness as a single supplement is limited.

It’s important to note that most studies showing benefits were when dong quai was combined with other supplements.

A 2019 research review found that combining dong quai with other herbs such as red clover, black cohosh, and chamomile significantly reduced hot flashes and night sweats during menopause.

When combined with other supplements, it’s difficult to determine which supplement is primarily responsible for the benefits seen.

Another 2005 research review was conducted on dong quai, which included a study of those taking dong quai alone. This study involved 71 menopausal women.

The results showed no difference in menopause symptoms such as hot flashes or vaginal dryness between those taking dong quai versus placebo.

Based on the available studies to date, more research is needed to confirm the effectiveness of dong quai alone in easing menopause symptoms.

The typical dose for dong quai ranges from 3–15 grams per day.

It is found to be generally safe for most adults but may increase your skin’s sensitivity to the sun.

It may also have a blood-thinning effect, and so it can pose a safety risk in those already taking blood-thinning medications.

Summary

Dong quai may reduce menopause symptoms such as hot flashes and night sweats when combined with other supplements.

10. Flax Seeds

Flax seeds are commonly taken for many health reasons such as heart health, inflammation, constipation, and general health.

Flax seeds are otherwise known as linseed and are a rich source of lignans. Lignans are beneficial plant compounds that may improve health.

They also possess estrogen-like activity and are therefore thought to relieve menopause symptoms.

Flax seeds can be taken as ground flax mixed in with food or as a flaxseed oil supplement.

A small 2015 study was done on flax seeds involving 140 menopausal women.

Those who took flax seeds daily for 3 months reported significant improvements in various menopause symptoms and the overall quality of life.

However, another 2013 research review of 11 studies showed no difference in menopause symptoms in those taking flax seeds versus placebo.

While the results are promising, more studies are still needed to confirm the effectiveness of flax seeds for menopause symptoms.

A typical dose for ground flax seeds is 1–2 tablespoons per day. For flaxseed oil, a typical dose is 1 gram of flaxseed oil per day.

Flax seeds and flaxseed oil is generally safe to take with minimal side effects.

However, gas, bloating, and diarrhea may occur when taken in large doses with too little water.

Summary

Flax seeds have multiple health benefits and may help reduce menopause symptoms through estrogen-like activity. The research is still inconclusive, however.

11. Chasteberry

Chasteberry, also known as hypericum perforatum, is an herb native to Asia and the Mediterranean. It has long been used as a natural remedy for several women’s health issues.

One of the common reasons for taking chasteberry is to better manage menopause symptoms.

A recent small 2019 randomized controlled trial showed notable reductions in anxiety symptoms and hot flashes in those taking chasteberry.

However, another 2009 randomized controlled trial was conducted involving 92 women that revealed no difference in symptoms in those taking chasteberry and St. John’s wort versus placebo.

A typical dose of chasteberry ranges from 20–40 mg per day.

Chasteberry is generally considered safe when taken in lower doses, but an optimal dose is still unknown.

Mild side effects are possible, which include itchiness, headache, digestive issues, or nausea. It may also interact with antipsychotic medications or drugs for Parkinson’s disease.

Summary

Chasteberry is an herb that may reduce symptoms of anxiety and hot flashes in menopausal women. However, an optimal dose is still not known.

The Bottom Line

Menopause is a time of many transitions in a woman’s life, and can bring on uncomfortable symptoms such as hot flashes, night sweats, sleep disturbances, mood swings, decreased sex drive, and weight gain.

While prescription medications are often the first-line treatment for menopause, many women may prefer natural remedies.

These natural remedies can often be used in conjunction with medications and a healthy menopause diet.

Many natural herbs and supplements have been studied for their use in easing menopause symptoms, but most need further research to confirm their effectiveness.

Many herbal supplements may also have side effects or interact with other supplements or medications.

Always consult with your healthcare provider about your menopause concerns before starting any new supplement regimen.

Natural Remedies for Menopause That Are Backed by Science

En español | If a little relief without a prescription sounds like how you’d like to address something like mood swings or dryness right now, read on for top natural remedies backed up by more than hearsay. Plus, what to eat if you want to put off menopause as long as possible (see: oily fish).

Black cohosh

“While it may not be as effective as hormone replacement therapy [for hot flashes], black cohosh provides relief with considerably less side effects,” says Megan Boucher, a naturopathic doctor in Georgetown, Ontario.

The herb is also used for mood management and sleep disturbances. “Not only does it help women fall asleep, but also stay asleep,” Boucher says, citing two recent studies that back up its use as a sleep aid. The most effective dose used in studies is 40mg twice per day in the form of a capsule or tablet, according to Boucher. “This dose is very readily available in the majority of supplements,” she says. Just be sure to talk to your doctor before you try any new supplements, which can occasionally interfere with other medications you might be taking.

Controlled breathing

Fight those fiery hot flashes with . .. breath? A study in the journal Menopause reports the practice of slow breathing really does help — and also decreases fatigue and improves sleep and mood. Study participants who performed the twice-daily series of inhales and exhales reported a 52 percent reduction in hot flashes; those who did it just once a day still reported a 42 percent decrease. “Paced breathing is an easy technique that can be performed by anyone, anywhere, to help with menopausal symptoms,” says Betsy Greenleaf, doctor of osteopathic medicine at Hackensack Meridian Health System in Rumson, N.J. To give it a try, slow your breathing to six breaths per minute (that’s breathing in to a count of five, and out to a count of five) for 15 minutes, twice a day.

Acupuncture

If you’ve never tried acupuncture, now might be the right time, as studies have found that treatments can help reduce both hot flashes and night sweats. Maximum benefit seems to be after eight treatments, and the effects last for six months, according to the study by Wake Forest Baptist Medical Center. Nancy Avis, a Wake Forest School of Medicine professor and the study’s lead author, noted that the benefit also came without side effects.

Magnesium

More than 75 percent of women are deficient in this mineral, which has been depleted in our soils and foods due to modern farming practices and food processing, according to naturopath Carolyn Dean, author of Menopause Naturally. Menopause could be a very good time to start supplementing your intake, since magnesium, “known as the anti-stress, anti-anxiety mineral,” has been shown to reduce hot flashes and raise serotonin levels to improve mood. “Numerous studies have also shown its effectiveness in helping with deeper, more restful sleep,” Dean says. Aim for 700 mg a day of magnesium citrate powder.

Vibrations

You know what they say: Use it or lose it! No woman (or man, for that matter) wants to hear the words “vaginal atrophy.” That’s the shrinking and drying of vaginal tissue that happens after the fertile years have passed. It can lead to dryness, burning, itching, pain with intercourse, and bleeding. Fortunately, you can help keep that lady part in shape by making sure the blood is flowing. Pamela Dee, an ob-gyn in Savannah, Ga., and author of Love, Sweat & Tears! recommends using a vaginal vibrator on high for 15 minutes twice a week. Sex, she notes, also helps.

Oily fish

According to a study of 914 women published this spring in the Journal of Epidemiology and Community Health, a high intake of oily fish such as salmon or sardines seems to delay the onset of menopause by 3.3 years per portion per day. Similarly, a high intake of legumes delayed menopause onset by nearly one year per portion per day. What not to eat? Refined pasta and rice; higher intakes of those foods led to menopause arriving 1.5 years earlier on average.

Soy supplements, herbal remedies may reduce hot flashes

By Kathryn Doyle, Reuters Health

(Reuters Health) – Soy isoflavones in foods or supplements, and some herbal remedies may help reduce menopause symptoms like hot flashes and vaginal dryness, according to a review of 62 studies.

But not all complementary therapies have an effect.

“Hot flashes, night sweats and vaginal dryness are very common symptoms of menopause, affecting up to 80 percent of menopausal women,” said senior author Dr. Taulant Muka of Erasmus University Medical Center in Rotterdam, The Netherlands. “Many women in Western countries try herbs or other products from plants to manage these symptoms,” he noted, but these “natural” products may not necessarily be useful or safe.

“Our results simply indicate that some plant-based therapies, such as soy and red clover, can be beneficial in reducing menopausal symptoms, but some others not (e.g. black cohosh and Chinese medicinal herbs),” Muka told Reuters Health by email.

The researchers extracted data from 62 randomized controlled trials of plant-based alternative therapies and their effects on hot flashes, night sweats and vaginal dryness: 36 addressed phytoestrogens – estrogenlike molecules from plants such as soy or red clover, 16 tested black cohosh and 10 tested other medicinal herbs.

Together, the trials included more than 6,600 women ranging in age from 18 to 75 years old, and followed for between four weeks and two years.

Using phytoestrogens was associated with fewer hot flashes during the day and with less vaginal dryness, but did not influence night sweats.

Some studies tied black cohosh therapies to a lessening of overall menopause symptoms score but not specifically to fewer hot flashes or night sweats. Chinese medicinal herbs were not associated with a decrease in menopause symptoms, according to the results in JAMA.

In early postmenopause, hormone replacement is an effective therapy for menopausal symptoms, Muka said, but it may not be an option for women at increased risk of breast cancer.

Phytoestrogens like those found in soy can act like estrogen in the body, Muka said. “This may explain the aggregate beneficial effects on menopausal symptoms we found for phytoestrogens.”

The long-term efficacy and safety of these plant-based therapies is unclear, however, and “healthy lifestyle changes form the backbone for easing the discomfort related to menopausal symptoms and keeping you healthy in the long run,” he said.

You should discuss any natural or herbal products with your doctor before taking them, and ask about potential medication interactions, Muka added.

There is little evidence for long-term effectiveness – or risks – of plant based therapies, since most studies only last 12 to 16 weeks, he said.

SOURCE: bit.ly/28LS3vW JAMA, online June 21, 2016.

Treatment & Relief For Menopause & Hot Flashes

Hormone therapy is the most effective therapy for hot flashes. However, other non-hormonal options are available for women who are suffering from symptoms, but are not yet ready to consider hormone therapy. Some women are not appropriate candidates for hormone therapy, such as those have been recently treated for breast cancer. It is important to remember that when used appropriately, hormone therapy can be a safe and effective option for many women. Here we will review non-hormonal treatment options for women.

Knowing the triggers of hot flashes

Hot flashes may be precipitated by hot weather, smoking, caffeine, spicy foods, alcohol, tight clothing, heat and stress. Identify and avoid your hot flash “triggers.” Some women notice hot flashes when they eat a lot of sugar. Exercising in warm temperatures might make hot flashes worse.

Diet

Avoiding caffeine, spicy foods, and alcohol can help lessen both the number and severity of hot flashes. Many women try to incorporate more plant estrogens into their diet. Plant estrogens, such as isoflavones, are thought to have weak estrogen-like effects that may reduce hot flashes. They may work in the body like a weak form of estrogen. Examples of plant estrogens include: soybeans, chickpeas, lentils, flaxseed, grains, beans, fruits, red clover and vegetables. In general, soybeans, chickpeas, and lentils are considered to have the most powerful plant estrogens, though their effect is much less than that of human estrogen. Try to choose natural foods rather than supplements. Also remember that only crushed or ground forms of flaxseed are likely to help (as compared to the whole seed or seed oil forms).

What foods have high amounts of isoflavones?

Food: Soybeans, green, raw Isoflavone

Amount (Mg) In Food (100g): 151.17

Food: Soy flour (textured) Isoflavone

Amount (Mg) In Food (100g): 148.61

Food: Soybeans, dry roasted Isoflavone

Amount (Mg) In Food (100g): 128.35

Food: Instant beverage soy, powder, not reconstituted Isoflavone

Amount (Mg) In Food (100g): 109.51

Food: Miso soup mix, dry Isoflavone

Amount (Mg) In Food (100g): 60.39

Food: Soybean chips Isoflavone

Amount (Mg) In Food (100g): 54.16

Food: Tempeh, cooked Isoflavone

Amount (Mg) In Food (100g): 53.00

Food: Soybean curd cheese Isoflavone

Amount (Mg) In Food (100g): 28. 20

Food: Tofu, silken Isoflavone

Amount (Mg) In Food (100g): 27.91

Food: Tofu, yogurt Isoflavone

Amount (Mg) In Food (100g): 16.30

Food: Soymilk Isoflavone

Amount (Mg) In Food (100g): 9.65

Lifestyle changes

Reducing the temperature in a room, dressing in layers, and the use of a fan while asleep can be effective ways to help deal with troublesome hot flashes. Women who are overweight tend to have more bothersome hot flashes, therefore weight loss can be helpful. Quitting smoking has a dual importance during menopause. First, smoking contributes to the increased cardiovascular risks of being postmenopausal. Second, smokers tend to experience more hot flashes. Women who lead a sedentary life seem to suffer more from hot flashes; however, it is best to exercise in a cooler environment. Try deep, slow abdominal breathing (6 to 8 breaths per minute). Practice deep breathing for 15 minutes in the morning, 15 minutes in the evening and at the onset of hot flashes. For some women, wearing socks to bed is helpful as it can help to cool core body temperature.

Relieving insomnia

• Keep the bedroom cool to prevent night sweats.
• Avoid using sleeping pills.
• Exercise daily.
• Avoid caffeine and alcohol at night.
• Take a warm bath or shower at bedtime.
• Try milk products at bedtime or during the night (but avoid products that contain caffeine).

Coping with mood swings, fears, and depression

• Find a self-calming skill to practice, such as yoga, meditation or slow, deep breathing.
• Avoid tranquilizers, if possible.
• Engage in a creative outlet that fosters a sense of achievement.
• Stay connected with your family and community; nurture your friendships.

Relieving painful intercourse

Try using a vaginal water-based moisturizing lotion or lubricant during intercourse. These are sold without a prescription near the condoms in most stores. Common names include-Astroglide® and KY liquid® . Avoid Vaseline®, as it may lead to yeast infections.

Prescription and nonprescription remedies

A number of non-hormonal remedies are available for the treatment of hot flashes. Some of these remedies (e.g., black cohosh and soy products) are available over-the-counter but are not FDA-approved. Some prescription medications are used “off label” to help reduce hot flashes. Using a product “off label” means that it is not FDA-approved for the treatment of hot flashes, but is often used because it can be safe and effective for hot flash treatment.

Prescription therapies

Prescription therapies are considered the more effective non-hormonal treatments. These include:

• Drug: venlafaxine(Effexor®)
  • Side Effects: Nausea, change in bowel habits, headache (temporary side effects for most). Elevated blood pressure (at high doses).
  • Effectiveness: Effectiveness has been proven in several well-designed studies. One of the safer medications for women taking tamoxifen (no drug interaction).
• Drug: desvenlafaxine(Pristiq®)
  • Side Effects: Similar to venlafaxine. Nausea, change in bowel habits, headache (temporary side effects for most). Elevated blood pressure (at high doses)
  • Effectiveness: Improvement in hot flashes compared to placebo has been shown. Newer medication compared to venlafaxine, so there are a smaller number of studies are available.
• Drug: fluoxetine (Prozac®)
  • Side Effects: Nausea, change in bowel habits, decreased libido, insomnia. Should be avoided in women taking tamoxifen.
  • Effectiveness: Improvement in hot flashes has been shown in well-designed studies.
• Drug: paroxetine (Paxil®, Brisdelle®)
  • Side Effects: Nausea, change in bowel habits, decreased libido, dry mouth, weight gain (not common). Should be avoided in women taking tamoxifen.
  • Effectiveness: Has been FDA-approved to treat hot flashes. Tends to be more effective for sleep in women who are also suffering with insomnia. Improvement in hot flashes has been shown in well-designed studies.
• Drug: escitalopram (Lexapro®)
  • Side Effects: Nausea, change in bowel habits, decreased libido, abnormal EKG (not common).
  • Effectiveness: Tends to be more effective for sleep in women who are also suffering with insomnia.
• Drug: gabapentin (Neurontin®)
  • Side Effects: Fatigue, dizziness, nausea, disorientation, swelling, weight gain.
  • Effectiveness: Tends to be more effective for sleep in women who are also suffering with insomnia.
• Drug: clonidine (Catapres®)
  • Side Effects: Dry mouth, drowsiness, fatigue, constipation, lowers blood pressure.
  • Effectiveness: Relieved hot flashes in some, but not all studies. Less commonly used than some of the other options.

Non-prescription, herbal, over-the-counter therapies:

• Drug: Evening Primrose Oil
  • Side Effects: Nausea, diarrhea, headache.
  • Effectiveness: Only one well-designed study showing not effective.
• Drug: Black cohosh
  • Side Effects: Mild stomach upset. Safe up to 6 months only due to possible estrogen-like effects. Liver toxicity has been reported.
  • Effectiveness: Some small, short-term studies have suggested benefits, however most studies do not suggest that it works.
• Drug: Soy (plant estrogen). Also referred to as phytoestrogens.
  • Side Effects: Appears safe if consumed in foods. In supplement form, consistency of dose and quality can be a concern. Supplements are not recommended for breast cancer survivors.
  • Effectiveness: For the most part, results from clinical studies show that phytoestrogens are not effective for treatment of hot flashes.
• Drug: Acupuncture
  • Side Effects: Uncomfortable for some, often costly. Generally well-tolerated, but multiple visits required.
  • Effectiveness: Individual trials have reported some benefits, but larger studies have not shown any improvement over placebo procedures. However some women do report benefits with this, so it is possible that more well-designed studies are needed to answer this question.
• Drug: Vitamin E
  • Side Effects: 13% increase risk of heart failure. Might increase death rate in those who use high doses for a long time. A higher risk of prostate cancer has also been shown, but applies only to men.
  • Effectiveness: One study showing effective. However the improvement seen in this was only one less hot flash per day compared to placebo.

Are the over-the-counter herbal products (botanicals) safe?

While safe when taken in moderate amounts through diet, the consumption of extraordinary amounts of soy and isoflavone supplements may be harmful to women with a history of estrogen-dependent cancer, like breast cancer, and possibly to other women as well.

More research is needed to determine the safety and effectiveness of botanical treatments. For example, ginseng, dong quai, wild yam, progesterone cream, reflexology, and magnetic devices are sold to help menopausal symptoms, but there are no good studies looking at their safety or effectiveness. To make an informed decision about the use of these treatments, be sure to discuss them with your doctor.

Because little is known about many botanicals, the best way to evaluate their safety and effectiveness is to become an educated consumer. Here are some tips to consider when shopping for alternative therapies.

Ask yourself the following questions:

• What is the treatment?
• What does it involve?
• How does it work?
• Why does it work?
• Are there any risks?
• What are the side effects?
• Is it effective? (Ask for evidence or proof)
• How much does it cost?

Once you answer these questions, discuss the therapy with your doctor. Make sure your doctor knows what therapy you are considering in order to discuss possible interactions or side effects with your current treatment.

What are warning signs that a product may not be legitimate?

When trying to determine whether or not a product is what it says it is, one of the elements you may want to look at is how the product is promoted. Be cautious of products promoted through:

• Telemarketers.
• Direct mailings.
• Infomercials.
• Ads disguised as valid news articles.
• Ads in the back of magazines.

Additional red flags to look for include:

• Big claims: If products claim to be a “cure” for your condition, or gives outrageous claims, be cautious.
• Source: Be wary if the product is only offered through one manufacturer or purchased only through a healthcare provider’s office.
• Ingredients: Make sure all of the active ingredients are listed, and don’t trust “secret formulas.”
• Testimonials: Remember that only people who are satisfied with a product give testimonials and that they may be getting paid for their endorsement.

90,000 Alternatives to hormone therapy for menopause – Clinic Health 365, Yekaterinburg

What is menopause

Menopause symptoms

Diagnostics of menopause

Examinations necessary for a woman during menopause

How to cope with the symptoms of menopause

Hormone therapy at menopause

Prevention of menopause

Good to know about menopause

What questions should you ask your doctor

Frequently asked questions about menopause

Advice on lifestyle during menopause

To protect the heart. For the cardiovascular system to function well, you need to lead a healthy lifestyle – do exercise, do not smoke, maintain normal weight, and limit salt and alcohol intake. Also, to improve conditions for the heart, the diet should be balanced, rich in vegetables, fruits and fish, low in saturated fat.

Your doctor may prescribe medications to lower cholesterol and blood pressure, thereby lowering your risk of heart disease.

To improve decreased sex drive.

Testosterone is a hormone that plays an important role in a woman’s body. Testosterone is often mistakenly considered as an exclusively male sex hormone, testosterone is produced by the ovaries and adrenal glands and is natural in relation to the female body. Surgical menopause (removal of the ovaries) can negatively affect your sex drive, and doctors sometimes prescribe testosterone treatment.

However, testosterone is not recommended by the FDA for the treatment of decreased sex drive.Moreover, we do not know what doses of this hormone are necessary for women. Too much testosterone may not solve the problem of decreased sex drive, but on the contrary, it will become a cause for anxiety, excessive aggression and / or depression. Higher doses can cause side effects such as masculinization, such as facial and body hair growth, acne, clitoral enlargement, lowering of the voice and increased muscle mass, which will not disappear even after stopping therapy.

Testosterone may also be associated with adverse conditions for the heart, such as an increased risk of atherosclerosis.Currently, there are non-FDA approved drugs containing only testosterone, which, however, are often prescribed by doctors. Special tablets Estratest will help to cope with testosterone deficiency – they combine estrogen (esterified estrogens) and testosterone (oral methyltestosterone). However, Estratest has not yet been approved by the US Food and Drug Administration.

There is conflicting evidence and opinions in the medical community as to whether the benefits of using a drug outweigh the risks associated with it, such as breast cancer, endometrial cancer, and adverse effects on blood cholesterol and liver toxicity. Since testosterone is converted to estrogen by the breast, concern about the increased risk of breast cancer warrants ongoing safety testing.

Since the safety of testosterone supplementation over long periods of time has not been established, women should be very careful when choosing this hormonal treatment.

Osteoporosis.

Lifestyle changes to improve bone density in younger women and prevent fractures in older women include calcium intake and quitting smoking and excessive alcohol consumption.Certain medications prescribed by your doctor can also be taken to treat and prevent osteoporosis.

Herbal treatment.

Some women claim that vitamin and herbal supplements can help manage menopausal symptoms. For example, phytoestrogens – naturally occurring components found in certain plants, herbs, and grains – are chemically similar to estrogen and have a similar effect to estrogen.

Soy foods (tofu, tempeh, soy milk, soy meat, and fried soy nuts), certain herbs (red clover), and vegetables (chickpeas, lentils, and some beans) contain special types of phytoestrogens called isoflavones. You can add this healthy food to your diet, which is an excellent source of protein and calcium.

Some studies show that isoflavones (the weak plant derived estrogen) in soy products and dietary supplements can reduce mild hot flashes by 15 to 30 percent. In other studies, isoflavones are no more effective than placebos. If you want to try them, the benefits of one to two servings of soy food a day (25 grams total of soy protein in total) can be felt as opposed to taking supplements.Good sources of isoflavones include tofu, tempea, soy, and donated soy nuts. It may take weeks for hot flashes to subside (if any). Check with your doctor before taking any form of isoflavones.

Another study shows that red crow flakes can reduce hot flashes, but it will take several weeks before you feel any improvement. One red crow trademark called Remifemin (made in Germany) is particularly promising.Women who took Remifemin 20 mg twice daily for 8 to 12 weeks experienced relief from hot flashes. However, not all studies report this positive effect. Talk to your doctor before taking any form of this drug.

The effectiveness of ginseng, evening primrose oil, cava, licorice, sage and angelica root is also not scientifically proven.

Consult your doctor about any herbal or vitamin supplements you wish to take.Keep in mind that studies based on their effectiveness are infrequent and the FDA does not track supplement production or require manufacturers to prove the safety of their product. You also need to be aware that high doses of vitamin and herbal supplements can be dangerous. For example, ephedra, used in some weight loss products, has significant potential side effects. Mixing herbal supplements with certain medications can also be dangerous.So, be sure to tell your doctor about everything you are taking.

Menopause – natural formula for solving menopause problems 60 capsules

“Menopause” – a natural formula for solving menopause problems – Tincture Tek

The unpleasant physiological symptoms of “menopause” significantly complicate the daily life of a “middle-aged” woman – hot flushes and increased sweating, excessive dryness of the skin and the associated wilting, loss of firmness face and neck skin; dryness of the vagina and the associated possible violation of marital harmony, plus increased excitability and insomnia.

The Israeli company “Tincture Tek” has developed a natural drug “Menopause”, which allows women of “middle age” to completely avoid or smooth the manifestations of menopause, and women with initial symptoms of “menopause” to restore their monthly cycle and remain vigorous, young and healthy for a long time.

Natural formula “Menopause” – action:

• relieves the condition and reduces the frequency of hot flushes and night sweats
• Effective for rapid heart rate, menstrual cramps and other manifestations of menopause
• relieves irritability, pacifies, normalizes the emotional background and normalizes sleep
• helps to avoid dry skin and vagina

Ingredients: wild yam, Abraham’s tree, black cohosh, red clover, salvia officinalis.

Wild Yam
Plant extract has a beneficial effect on the woman’s body: it optimizes hormonal levels, regulates the menstrual cycle. Brings relief during menopause, hot flashes and to maintain the tone of the female genital organs.

Abraham’s tree
One of the most popular plants to help stabilize the female hormonal system and, in particular, the balance of estrogen and progesterone levels.Thanks to these properties, symptoms that occur due to hormonal disorders are alleviated, especially in premenstrual syndrome and during menopause, with heavy bleeding. Changes of a psychological nature (a sharp change in mood, irritability, depression) are normalized.

Black cohosh
The effect of the extract of black cohosh roots is similar to the effect on the body of the female sex hormone estrogen and has proven itself well for ailments associated with menopause, menstrual irregularities, and various painful conditions characteristic of female diseases.Its area of ​​application also includes cardiac disturbances in the nervous system, tachycardia, depression during menopause, fear of space (agoraphobia), insomnia and migraine.
The effect of the active components of black cohosh on the body resembles the effect of estrogen, so it is not surprising that its effective action at the initial stage of the violation of the monthly cycle, and with the onset of menopause, unpleasant symptoms are removed, including hot flashes and vaginal dryness.

Red Clover
Recommended for the relief of menopausal symptoms and increased libido.

Salvia officinalis
Phytoestrogenic plant that affects the hormonal system and is an antiseptic and antispasmodic agent. Salvia officinalis is used to regulate the menstrual cycle and reduce sweating.

Recommended dosage: 1-3 capsules per day with a glass of water.

Packing contains: 60 capsules

Kosher Badats

Produced in Israel.

Information, links or articles published on the Vitamin Global website are not diagnostics.
The Buyer makes the final decision on the use of the product independently.
If necessary, it is recommended to seek the advice of your doctor.

remedy for menopause, for hot flashes during menopause in women.

Physiological climax is a natural process of gradual extinction of the function of the reproductive organs, which occurs at 45-55 years. But, since this period is associated with serious hormonal changes, it somehow affects the well-being of a woman. The time of the onset of the climacteric period and the condition of a woman during this period largely depends on the lifestyle and state of health, especially sexual health. Hereditary factors also affect the course of menopause: the symptoms of the mother and daughter are almost always similar. The climacteric period conventionally unites such stages as: premenopause, perimenopause, menopause and postmenopause. During this period, menopause symptoms are often manifested: 90 130 hot flashes and increased sweating, frequent mood changes and increased irritability, sleep disturbance and nervousness, dryness of the intimate area and decreased libido.

The period of menopausal transition (premenopause) begins at the age of 40-45 years and ends with the onset of menopause.Against the background of menstrual irregularities, symptoms of estrogen deficiency may appear.

Menopause is the last spontaneous menstrual period in a woman’s life. The medical definition of menopause occurs 12 months after the last menstrual period. The average age of natural menopause in Ukraine is 48.7 years.

Perimenopause includes the period of the menopausal transition and 12 months after the last spontaneous menstruation.

Postmenopause is a period that continues throughout a woman’s life after menopause.The period is typical for the development of postmenopausal diseases, including osteoporosis.

Basically, hormonal changes during menopause affect the following body systems:

reproductive – in the first place, since the gradual extinction of ovarian function is the reason for “big changes” because of this, a decrease in libido, dryness of the genital mucosa and discomfort during intercourse can be felt;

cardiovascular – this is manifested by hot flashes, a feeling of heat;

musculoskeletal – loss of muscle mass, thinning of bones;

nervous – depression, insomnia, irritability;

excretory – increased frequency of urination or urinary incontinence.

With pronounced, unbearable symptoms of menopause, hormone replacement therapy can be used, but it has a number of contraindications. If it is impossible to use it, phytohormonal preparations containing plant analogs of estrogens are usually prescribed.

Lifefemin® contains extracts of medicinal plants containing phytoestrogens. They do not act as quickly as hormone replacement therapy, but they also do not have such side effects and there are much fewer contraindications to them.

Remedy for hot flashes with menopause

The frequency and intensity of hot flashes depends on the amplitude of hormonal fluctuations and on the state of health. Therefore, every woman experiences menopause in different ways: some experience only a few hot flashes a day, while others they can torment dozens of times a day. To alleviate this condition, drugs containing estrogens or phytoestrogens help – each patient is selected by a gynecologist-endocrinologist.

How to relieve menopausal hot flashes?

Estrogen deficiency is the main factor in hot flashes. But besides him, there are also indirect factors that can increase their intensity. These include: fluctuations in blood sugar levels, high air temperature or a sharp temperature drop, spicy foods, caffeine abuse, constipation, dehydration, stressful situations, physical inactivity.

Changing some eating and lifestyle habits can help relieve hot flashes:

• Limit the diet of foods containing animal fats, margarine, confectionery fats;
• to limit the use of salt and sugar as much as possible;
• Limit the use of coffee and strong tea, because they provoke the appearance of hot flashes;
• drink at least 1.5-2 liters of water per day;
• it is better to exclude alcoholic beverages from the diet;
• Increase physical activity – walking in the fresh air for 60 minutes a day will be beneficial.

And remember: menopause is not a disease!

An attentive and caring attitude to yourself will help you survive the “time of great changes.”

90,000 How to Ease Menopause?

After 40, life is just beginning! It’s time to realize your desires. You know what you like and what you don’t, you have a lot of knowledge and experience, you have a material base, time and energy. And these simple rules will help you lead a fulfilling life during menopause.

Rule 1. Visit your gynecologist regularly.

It is now more important than ever to have your own gynecologist whom you completely trust. Visit him at least once every six months: any problem is easier to fix at the very beginning.

Rule 2. Take phytoestrogens.

Phytoestrogens – substances of plant origin, in their structure – “relatives” of the female sex hormones estrogens. They bind to the same receptors and help the body work in the same way. The most studied of these are red clover isoflavones.

Start taking them as early as possible in order to preserve your own estrogens and alleviate the manifestations of menopause. Many women are afraid to take synthetic hormones due to contraindications and the risk of serious diseases. Isoflavones are a safe alternative to hormonal drugs.

Rule 3. Proper sleep is hormones’ best friend.

If you like to stay up until midnight, urgently change this habit.The healthy sleep hormone melatonin, which we need to maintain youth and women’s health, is produced in the body from 23.00 to 01.00.

Rule 4. Caring for bone tissue.

Decrease in estrogen accelerates bone wasting, which can lead to osteoporosis. At the first sign of menopause, do an osteodensitometry. This examination will help identify changes in the bones. You may be advised to additionally take calcium and vitamin D.

Rule 5.The plate will keep the shape.

During menopause, the body picks up estrogens from adipose tissue. Therefore, appetite may increase. And here women who follow the figure make a mistake – they exclude fats and carbohydrates, deprive themselves of the most important amino acids and vitamins and begin to experience an acute craving for sweets.

The plate rule will help to balance the diet. Divide the plate mentally into two halves. Fill one with vegetables seasoned with unrefined vegetable oil.Divide the other into two more parts – in one there will be complex carbohydrates (cereals, cereals, young potatoes), in the other – protein (lean meat, fish, poultry). For dessert – nuts, berries, fruits.

YOU CAN MAINTAIN HORMONAL BALANCE AND EASE YOUR FEEL RIGHT NOW!

The structure of isoflavones of red clover was found to be the closest to human estrogen. Studies have shown that they relieve menopause symptoms and help normalize hormonal balance.The absence of hot flashes, beautiful posture, normal weight and a stable state of the nervous system depend on this balance. And most importantly, the level of female hormones affects the hair and nails, the color and shape of the face, the smoothness and elasticity of the skin – everything that makes a woman feel healthy and attractive.

The entire line of natural food additives PROMENSIL contains standardized red clover extract, rich in isoflavones. Choose the product that’s right for you.

Recommended in the early stages of menopause as a starting dose.

PROMENSIL Double Strength provides a woman’s body with a high dose of active red clover isoflavones.

Recommended throughout the entire period of menopause as a maintenance dose.

Recommended late and postmenopausal

PROMENSIL Postmenopausal maintain the required level of phytoestrogens in the body, and calcium and vitamin D3 contribute to strengthening bone tissue and heart health

Preparing summer drinks: recipes from “Eating at Home”

Summer brings with it pleasant changes, as well as a large selection of your favorite fruits, berries, vegetables and herbs. In addition, this is the best time for experiments and small discoveries. Taste 10 summer drinks of the new season, which will delight you with their original taste and ease of preparation.

Lemonade from the garden

Rhubarb is an excellent ingredient for lemonade. Coarsely chop 500 g of rhubarb stalks, put in a saucepan, add 400 g of sugar, 250 ml of water and cook over low heat for 20 minutes. Filter the resulting syrup and cool. At the bottom of the decanter, put 7–8 circles of lime with a handful of mint leaves, fill with syrup, lemon juice and 2 liters of plain or soda water.Let the lemonade sit in the refrigerator for a couple of hours, and it will conquer everyone with its unusual taste.

Trio in compote

One of the most important summer refreshing drinks at home is the five-minute compote. Divide 400 g of apricots in half, remove the seeds. Cut 3 sweet and sour apples and 200 g strawberries into slices. We put everything in a saucepan with 3 liters of boiling water, add sugar to taste and cook for 5 minutes. Put a cinnamon stick, 2-3 sprigs of mint and a pinch of vanilla, infuse the compote under the lid and cool.Such a drink will refresh in the heat and charge with vitamins.

Berry meadow

Berries are created for delicious fruit drink. By the way, it can be prepared from both fresh and frozen berries. We select 500 g of assorted strawberries, raspberries, red and black currants, cranberries and cherries. Puree the berries with a blender and pass through a sieve. Cool the released juice, and combine the cake with 100 g of sugar and cook over medium heat for 5 minutes. We filter the broth, add berry juice and ice water.

Tropical Lassi

Yogurt based lassi is a great summer drink for kids. Cut a large ripe banana and mango pulp into slices. Pour the fruit into a blender bowl, add 100 g of natural yogurt without additives, 50 ml of coconut milk and 2-3 tsp. maple syrup. Purée the ingredients, put a pinch of nutmeg and cardamom each. Decorate a glass of lassi with fresh mint. Children will love this cocktail.

Positive Smoothie

Older gourmets will appreciate the carrot smoothie.Chop medium carrots into circles. Remove the seed from the ripe avocado, thinly remove the peel, cut the pulp into cubes. Combine carrots with avocado in a blender, pour 150 ml of Greek yogurt, 3 tbsp. l. almond milk, sprinkle with a handful of hazelnuts. Whisk the ingredients into a smoothie, pour into glasses and sprinkle with cinnamon. This summer drink recipe will look great on a breakfast menu.

Emerald Detox

In the summer, it is very convenient to carry out fasting days and arrange a general cleansing for the body.A vegetable detox drink works best for this. Cut a fresh cucumber with skin and 2 celery stalks into large slices. Shred 7-8 sprigs of cilantro and spinach each. We put vegetables with herbs in a blender and turn them into a cocktail. If necessary, you can dilute it with green tea, plain or still mineral water.

Coffee extravaganza

Do you prefer summer coffee drinks? Then you will surely love this unusual coffee mix. Prepare and cool 250 ml of strong black coffee without sugar in advance.Put banana in mugs with a handful of raspberries in a blender bowl, pour 150 ml of drinking vanilla yogurt and black coffee on them. Beat all the ingredients into a fluffy thick mass. Decorate glasses with coffee smoothies with chopped nuts, chocolate and mint.

African Tea Party

Without fruit tea, the rating of summer soft drinks would be incomplete. African hibiscus with peaches and orange is exactly what you need. Fill in 1 tbsp. l. hibiscus flowers with a liter of hot water (90–95 ° C) and leave under the lid for 15 minutes.Add the juice of half an orange and 150 g of a peach, chopped into small cubes. If desired, you can sweeten the drink with agave syrup or honey. Chill the tea for a couple of hours, strain and serve.

Strawberry Velvet

Strawberry sorbet will give delightful coolness. We soak in the freezer 500 g of peeled and washed strawberries for about 30-40 minutes. We put the berries in a blender bowl, sprinkle with powdered sugar to taste, add 50 g of ice cream and 2 tbsp.l. lemon juice. Whisk the ingredients thoroughly into a smooth puree. We dilute it with chilled milk to the desired thickness, pour it into glasses and decorate with mint leaves.

Radiant Sangria

Non-alcoholic sangria is very popular among summer drinks. For its preparation we need citruses and strawberries. We peel the grapefruit from the peel and white films. Peel off lemon, orange and lime. Grind the fruit pulp and put it in a decanter with the released juice.Wash the strawberries and cut them into halves, put them in a decanter. Add 1 liter of grape juice and 500 ml of sparkling water, put in the refrigerator for a couple of hours. This sangria is best served with blueberries and mint.

We hope that in our rating of summer cocktails you have found drinks to your liking, with which you will certainly delight your family and friends.