Menopause & herbs | Jean Hailes

Every culture throughout the world has at some point used healing plants as the basis for its medicines. The plant parts that are used as medicinal herbs may be leaves, seeds, roots or flowers.

The types of herbs used to manage menopausal symptoms include: black cohosh, dong quai, evening primrose, hops, Korean ginseng, linseed (flaxseed), red clover, St John’s wort and wild yam. Some herbs are used more specifically for low sex drive (libido), such as tribulus, maca and horny goat weed, whereas others are more commonly used for insomnia, anxiety and fatigue, such as lemon balm, valerian and passionflower.

Herbs or herb mixtures may be dried and combined with boiling water to make teas (infusions or decoctions), concentrated in alcohol and water to make tinctures or extracts, or made into tablets and powders. Herbs can also be used externally as a poultice (herbs made into a paste and applied to the skin) or made into creams and ointments.

Over the counter herbal products

There are many complementary and alternative medicine (CAM) products available over the counter and online, with various formulations of herbs and/or nutrients for treating the symptoms of menopause. The effectiveness of these preparations can vary greatly due to the combination of herbs used, as well as the quality or amounts of herbs used.

The best way to seek guidance about these herbal remedies is to consult a health practitioner trained in herbal medicine use, such as a herbalist/naturopath or Chinese medicine practitioner.

We know that about 13% of Australian women use CAM therapies for managing hot flushes, and that the three most commonly used CAM therapies are phytoestrogens (plant-based female hormones), evening primrose oil and ginseng.^[1] We know that these are not necessarily the most effective remedies, and we also know that only about 25% of these women consult an expert for advice about these therapies. Therefore, many women may be making inappropriate – or indeed, ineffective – choices.

When buying herbal medicines over the counter, you need to consider some of these factors:

• The quality and standard of herbal preparations, including those available over the counter and online, can vary considerably
• Some herbal products can interact with other pharmaceutical therapies, but their labels might not necessarily carry a warning
• The best way to use herbal remedies is under the guidance of a well-trained herbalist/naturopath.

Hot flushes and night sweats

Many herbal therapies have been tried for relief of hot flushes and night sweats in menopausal women. Some herbs have been found to be effective in reducing hot flushes, whereas others have been found to be no better than a placebo (dummy medicine). Some have not been studied rigorously.

Black cohosh is perhaps the most extensively researched of all herbs used for managing menopausal symptoms. It is available in many different products, which vary in quality and effectiveness, and it can be combined with other herbs to tailor a formula specifically for hot flushes. Evidence is conflicting: some studies show it is effective and others do not.

St John’s wort, on its own or in combination with other herbs, has been shown to be significantly better than placebo in the treatment of menopausal symptoms.^[2] In combination with black cohosh or passionflower, St John’s wort may decrease hot flushes significantly and improve your mood compared to placebo.^{[3, 4]}

Hops contain a potent phytoestrogen (plant-based oestrogen), and some research has shown that it may be useful for menopausal symptoms such as hot flushes.^[5]

Red clover also contains phytoestrogens called isoflavones that may help ease hot flushes and night sweats, but seemingly more so in women who are postmenopausal (after menopause) than perimenopausal (around the time of menopause). ^[6]

Other herbal therapies such as dong quai, evening primrose, Korean ginseng and linseed (flaxseed) continue to be used for hot flushes, but evidence is lacking, or shows they are no better than placebo.

Mood changes, fatigue and insomnia (sleeplessness)

Common mood changes that menopausal women experience include irritability, anxiety and depression. Mood changes often go hand-in-hand with poor sleep and fatigue, and night-time symptoms certainly contribute to this. Some herbal therapies have been found to benefit these symptoms.

Korean ginseng is traditionally used to help improve fatigue, physical exhaustion and loss of physical stamina. It may also increase vitality and improve your concentration. It is one of the most commonly self-prescribed herbs for menopausal symptoms because of its female hormonal (oestrogenic) properties and its ability to help you cope with stress.^{[1, 11]}

Chamomile is a gentle sedative, and its relaxing action may be useful for aiding sleep and anxiety. ^[12] Hops traditionally have been used to treat anxiety, stress and associated insomnia.^[5] Lemon balm, valerian and passionflower can aid sleep and reduce anxiety.^{[13, 14, 15]}

St John’s wort is used traditionally for mild to moderate anxiety, irritability and depressed mood associated with menopause.

Vaginal changes

Black cohosh, taken orally (by mouth) or topically (as a cream or pessary), may be useful for treating vaginal dryness.^[17] Black cohosh pessaries or vaginal cream are available only from naturopaths.

Linseed (flaxseed) has been shown to reduce vaginal dryness by a mildly oestrogenic action of ‘plumping up’ the vaginal cells.

Low libido (sex drive)

Many cultures use herbs with a reputation for increasing libido. It is not clear whether these herbs actually stimulate your sexual urge or have a hormonal effect. They possibly act as general tonics to increase energy and vitality and support your steady emotional state to help improve your sexual desire.

Many factors influence your libido, including your relationship with your partner, medications, general health and wellbeing, body image and vaginal dryness causing painful sex. It is important to address your lifestyle, nutritional, medical and particularly relationship factors that may play a role in your low libido, and not rely solely on herbal medicine.

Some of the herbs used for treating low libido include Korean ginseng, tribulus and maca. Many formulas are marketed to women claiming to improve sex drive.

Korean ginseng may improve sexual function and arousal in menopausal women.^[9]

In a very small study of 45 postmenopausal women with low libido, tribulus was shown to reduce pain and improve sexual desire, arousal, lubrication and ability to achieve orgasm, compared to placebo.^[19]

Maca has a reputation for improving sexual function, and is one of the most popular herbs sought for this. However, there is limited evidence to support these claims. ^[20]

Herbal medicine glossary (alphabetical)

Black cohosh, Actaea racemosa, (previously known as Cimicifuga racemosa)

Family: Ranunculaceae

For centuries, Native North American women have used black cohosh for menstrual cramps and menopausal symptoms.^[21]

Black cohosh is the most extensively researched of all herbs used for managing menopausal symptoms, and is available in many different formulations, which vary in quality and efficacy. Many of the clinical studies of black cohosh have used the commercially available product Remifemin®, or the extract Ze 450 (available as Flordis Femular®).

It is not clear how black cohosh acts on the body. It does not appear to act like the female hormone oestrogen, but may be involved in modulating oestrogenic pathways in the body.^[22] It may mimic the actions of the neurotransmitters (natural brain chemicals) serotonin and dopamine.^[23]

Precautions: black cohosh should be taken only for as long as your menopausal symptoms persist. It is generally well tolerated, although can cause headaches in some women. Headaches usually stop if the dose is reduced for a while, then gradually increased again.^[21]

Black cohosh is often used in early menopause brought on by cancer treatments, especially breast, ovarian or endometrial cancer. Of all the herbs, black cohosh has the most research about its safety in support of its use. It appears to be safe in breast cancer patients, although further research is needed.^[24] Women with breast cancer or other hormone-dependent tumours should always talk to their doctor before taking black cohosh.

Black cohosh has been associated with liver damage in some people, but this is very rare. The majority of cases suspected of liver damage have in fact been shown NOT to be related to black cohosh.^[25]

Chaste tree berries, Vitex agnus-castus

Family: Lamiaceae

This herb is widely used in women’s health, particularly for premenstrual syndrome (PMS), and most studies support its efficacy[26], particularly with specific extracts. However, it is not usually considered useful for the management of menopausal symptoms. It may be useful for the relief of PMS symptoms in perimenopausal women with erratic cycles. It should be prescribed only by a health practitioner trained in herbal medicine.

Dong quai (Dang Gui), Angelica sinensis

Family: Apiaceae

Dong quai root is one of the most widely used traditional Chinese herbs for women’s health, including for period pain, menopause and menstrual irregularity.^[7] Some women believe it is useful for hot flushes, but overall the evidence is not very supportive; however, doses of dong quai used in research have been much lower than traditional Chinese medicinal dosage, and traditionally it is also used in combination with other Chinese herbs as powder or pill formulae.

Precautions: Due to the potential for oestrogenic (female hormonal) effects, some test-tube evidence suggests women with breast cancer should avoid dong quai until further safety information becomes available. ^[27] You should also exercise caution if you are on anticoagulant (blood-thinning) medication, such as warfarin, heparin or aspirin, as it can increase bleeding time. For this reason, you should stop taking it a week before any surgery to avoid bleeding complications.

Evening primrose oil, Oenothera biennis

Family: Onagraceae

Evening primrose oil originates from the seeds of the flowering plant and is a rich source of omega-6 fatty acids, gamma-linolenic acid and linoleic acid. It is widely self-prescribed and recommended by health professionals for treating hot flushes; however, it has been shown to be no better than a placebo (dummy pill) for hot flushes.^[8] It may be effective, combined with vitamin E, for premenstrual breast pain.^[28]

Korean ginseng, Panax ginseng

Family: Araliaceae

The ginseng root is a Chinese medicinal ‘adaptogenic’ herb, which is a herb that may promote resistance to external and internal stresses and may improve your physical and mental function.

It may be used for relief of menopausal symptoms, stress, fatigue, physical exhaustion and loss of stamina. It is said to heighten your vitality and concentration and improve your sexual function and arousal. One study showed that ginseng improved (ie, reduced) the number of hot flushes compared to placebo, but overall it did not improve symptoms of hot flushes.^[9]

Precautions: Korean ginseng has been associated with postmenopausal vaginal bleeding (bleeding after menopause). This could be related to an anticoagulant (blood-thinning) or oestrogenic (female hormonal) effect of the herb.^[29] It should be used with caution in those on anticoagulant (blood-thinning) medications, such as warfarin, heparin and aspirin, and stopped a week before any surgery.

If you have hypertension (high blood pressure), or drink excessive amounts of caffeine (in tea, coffee, cola and energy drinks), you should not take Korean ginseng. It is also said perhaps to worsen infections, so is best avoided. You should only ever use it short-term (2–4 weeks).

Hops, Humulus lupulus

Family: Cannabinaceae

The female flowers of hops, known as strobiles or seed cones, are well known as the bittering agent in beer brewing. They also traditionally have been used to treat sleep disturbances, menopausal symptoms such as hot flushes, sexual dysfunction, anxiety or stress, and associated insomnia (sleeplessness).

Historically, hops were first observed to have some hormonal effect when female hop-pickers experienced menstrual-cycle disturbance. It is now known that hops contain a potent phytoestrogen (plant-based female hormone). The action of your gut bacteria (microbiota) may alter the effectiveness of this herb, but this varies between individuals.

There is some research that shows that hops may be useful for menopausal symptoms including hot flushes, as well as improvement in anxiety, depression and sexual dysfunction.^[30]

Precautions: There is some evidence, from animal studies, that one of the phytoestrogens found in hops can stimulate breast-cancer cells to grow. Until there is further knowledge about the safety of hops, this herb, especially standardised hops extracts, should be avoided or used with caution if you have, or have had, breast cancer.^[31]

Traditional evidence also suggests if you have had severe depression, you should not take this herb.

Horny goat weed, Epimedium grandiflorum

Family: Berberidaceae

Horny goat weed has been used in traditional Chinese medicine for more than 2000 years to enhance libido in men and women, as well as for symptoms of menopause and PMS.^[32] It is a popular herb, available over the counter, for both men and women seeking to improve libido and sexual function. However, there are no clinical trials using horny goat weed for menopausal symptom relief, or for sexual function.

Precaution: A single case of mania and increased heart rate has been reported in the scientific literature, associated with taking horny goat weed.^[33]

Lemon balm, Melissa officinalis

Family: Lamiaceae

Lemon balm leaves have been used for more than 2000 years in Europe and the Middle East to calm digestion, lighten mood and improve memory, and for insomnia (sleeplessness) and anxiety. ^[13] It is generally taken as a tea, either using the dried or fresh herb. Per cup, use 1 teaspoon of dried herb or 2–3 teaspoons of fresh herb, and infuse for 5–10 minutes. Drink up to 3 cups per day. To aid sleep, combine with valerian and drink one hour before bed.

Linseed (flaxseed), Linum usitussimum

Family: Linaceae

Linseed (also known as flaxseed) contain phytoestrogens (plant-based female hormones) called lignans. Your gut bacteria (microbiota) act on lignans, enabling them to have a weak oestrogenic effect. As lignans are found in seeds’ cell walls, you must grind the seeds to release the lignans. Linseeds also contain an omega-3 fatty acid, alpha-linolenic acid, and are rich in soluble dietary fibre.^[18]

In a small study, linseed has been shown to reduce vaginal dryness by a mildly oestrogenic action of ‘plumping up’ the vaginal cells.^[18]

Human and animal studies have shown linseeds may be preventive for breast cancer. ^[34]

The recommended daily dose of ground linseeds is 25g, or about two heaped dessertspoons, which you can sprinkle on breakfast cereals, add to smoothies or make into muffins.

Precautions: Although flaxseed oil is rich in polyunsaturated fatty acids, it does not contain phytoestrogenic lignans, so it is essential to eat the seeds for the phytoestrogens and fibre.

Once linseeds are ground, the good oils oxidise and are beneficial for only about two weeks. Therefore, rather than buying pre-ground linseeds, they should be freshly ground and stored in an airtight container in the fridge for a maximum of two weeks.

Linseeds are high in fibre and may cause bloating or increased bowel movements in some women.

Maca, Lepidium meyenii

Family: Brassicaceae

Maca has been used for centuries in the Andes to manage anemia (low iron), infertility (difficulty becoming pregnant) and female hormonal balance. It has a reputation for improving sexual function and is also used for menopausal symptoms, but despite its popularity, there is little evidence to support its use in menopause. ^[35]

Passionflower, Passiflora incarnata

Family: Passifloraceae

Passionflower comes from the aerial parts and leaves of the plant. Taken as a tea or tablet, it may help with insomnia (sleeplessness). In a small study of 59 Iranian women, menopausal symptoms were improved with either St John’s Wort or Passionflower (Passiflora incarnata) over six weeks. Symptoms of anger, palpitations, creeping feeling on skin (formication), depressed mood and muscular pain improved in the first three weeks, whereas the intensity of hot flushes and symptoms of headache, weakness and fatigue improved by six weeks of treatment.^[4]

However, there was no placebo group in this study, and it is well known that hot flushes often improve with a placebo treatment, so larger randomised controlled (ie, with a placebo group) studies are needed to prove whether these herbs are effective for the management of these menopausal symptoms.

Red clover, Trifolium pratense

Family: Fabaceae

Traditionally, the flowers of red clover have been used for skin conditions, such as eczema and psoriasis, and coughs.

Red clover is one of the most widely researched herbs for menopausal health. It contains phytoestrogens (plant-based female hormones) called isoflavones, which can have oestrogen-like actions in the body. Most of the research conducted on red clover has been on the preparation Promensil®.

It may be beneficial for hot flushes, but evidence for its effectiveness is conflicting, due to varying formulations and dosages. Some research suggests it may be more effective if you are postmenopausal (after menopause) rather than perimenopausal (around the time of menopause), and if you experience five or more hot flushes per day.^[6]

There is limited evidence that it may help to maintain bone health and perhaps reduce LDL cholesterol (so-called ‘bad’ cholesterol).

Precautions: The safety of red clover for patients with breast or endometrial cancer has not been established.^[36]

Shatavari, Asparagus racemosa

Family: Asparagaceae

Shatavari is a traditional Ayurvedic (Indian) herb used as a general female tonic. The name translates to ‘she who possesses a hundred husbands’, hence its reputation as a herb for libido. It is thought to help with libido as it improves general wellbeing.^[37] Shatavari contains compounds (steroidal saponins) that look structurally similar to oestrogen. Although this herb is one of the major health tonics and most popular Ayurvedic herbs to treat ailments of women, the way it works is poorly understood.^[38]

St John’s wort, Hypericum perforatum

Family: Clusiaceae

St John’s wort traditionally has been used for menopausal symptoms of anxiety, irritability, insomnia (sleeplessness) and depression. It can be useful for hot flushes. It does not possess hormonal actions and its antidepressant action is believed to be due to a combination of active constituents in the herb.^[39] St John’s wort has been studied extensively for its effectiveness in mild to moderate anxiety and depression. It may be that St John’s wort is as effective as selective serotonin reuptake inhibitors (SSRIs) for the treatment of depression, and it may have fewer side effects. ^[16]

A recent review suggests St John’s wort, alone or combined with other herbs, may be significantly better than placebo (dummy medicine) in the treatment of menopausal symptoms.(ii) it is particularly effective when combined with black cohosh to decrease hot flushes and improve mood.^[3]

Precautions: St John’s wort influences your liver enzymes that can reduce or increase the effectiveness of certain medications. It is one of the few herbs that has been studied for interactions with medications. If you are on the following medications, you should be very cautious about using St John’s wort, and consult your own doctor:

• anticoagulants (blood-thinning medications) such as warfarin, heparin, aspirin, apixaban and rivaroxaban
• digoxin (medication taken for heart rhythm)
• anticonvulsants (medications for seizures and epilepsy)
• antidepressant drugs, especially SSRIs or serotonin and noradrenaline reuptake inhibitors (SNRIs)
• cyclosporin (an immune-suppressing drug)
• HIV medications
• methadone
• oral contraceptives
• some anti-cancer drugs.

Tribulus, Tribulus terrestris

Family: Zygophyllaceae

Traditionally, this herb has been used for generations to energise and improve sexual function and physical performance in men, but Tribulus may be useful also in improving sexual desire in postmenopausal women.^[40] This herb contains constituents (steroidal saponins) that look structurally similar to oestrogen and may be responsible for the ‘hormonal activity’. It also has been proposed that the active components of Tribulus can be converted into weak androgens similar to DHEA, which could, in turn, be converted into more powerful androgens, such as testosterone in the ovaries and peripheral tissues^.[41]

Valerian, Valeriana officinalis

Family: Valerianacea

Valerian, in the form of a herbal tea or tablet made from the root and rhizome of the plant, may help with insomnia (sleeplessness). It has been shown to improve the quality of sleep in postmenopausal women, but may take up to four weeks of regular use to have an effect. In a very small number of people, valerian has a stimulating effect (keeping you awake), rather than a sedating one.^[15]

Wild yam, Dioscorea villosa

Family: Dioscoreaceae

This North American herb was used traditionally to treat colic (abdominal cramps), period pain, ovarian pain and arthritis. It has been popular for treatment of menopausal symptoms, although there is no good evidence for its effectiveness.

Wild yam cream contains diosgenin, a substance related to the female hormone progesterone. It was once used as the source of hormones for oral contraceptive pills. Contrary to popular claims, this substance is not converted to progesterone in the body.

Research shows no significant benefit of wild yam to menopausal symptoms.^[42]

Precautions: Some wild yam creams do not contain any wild yam and some have been adulterated (‘spiked’) with hormones including oestrogens and progesterone not mentioned on the label. ^[43] For this reason, wild yam cream is best avoided.

A review of effective herbal medicines in controlling menopausal symptoms

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Herbs to reduce the negative symptoms of menopause: black cohosh, St. John’s wort, valerian, ginkgo

In my previous article, I wrote that American and Western European women actively use herbal medicine to reduce the negative symptoms of menopause, trying to avoid the negative consequences of hormone therapy [1]. In this material I will try to figure out which herbs are used for these purposes.

The use of herbs to treat menopause has several advantages over traditional treatments. Many women prefer natural remedies as they are generally considered safer and have fewer side effects than prescription drugs. In addition, herbs have been used for centuries to treat a variety of ailments, including menopause, and have a proven history of effectiveness.

This and the next few articles I want to dedicate herbs that are most effective for treating menopausal symptoms. I consider the results of clinical trials to be the criterion for the effectiveness of medicinal herbs. Unfortunately, the quality of these studies varies, but only they can confirm the effectiveness of treatment with certain herbs with a certain probability.

It is important that any plant can have several names. Use only the Latin name to be sure it’s the herb you want and has medicinal properties.

Consider the first review published by The British Columbia Medical Journal [2]. It is dedicated to black cohosh (Cimicifuga racemosa) , St. 2.

Black cohosh is one of the most effective herbs for treating menopausal symptoms. In Ukraine, black cohosh extract is registered as a medicine. Black cohosh contains phytoestrogens that help replace the reduced production of estrogen in women during menopause. Black cohosh phytoestrogens can help reduce symptoms such as hot flashes, nervousness, and other symptoms of menopause. Four controlled clinical trials have shown that black cohosh reduces hot flashes and mood disturbances in perimenopausal women without altering endometrial hormone levels (as measured by transvaginal ultrasound).

St. John’s wort is as effective as standard antidepressants, with fewer side effects. It should not be used together with other antidepressants. It may alter the metabolism of other drugs (warfarin, digoxin). St. John’s wort may be useful in the treatment of mild mood disorders that often accompany perimenopause. St. John’s wort has been evaluated in 23 randomized controlled trials (lasting 2 to 4 months) in patients with mild to moderate depression.

Valerian has been used for over 1000 years as a tranquilizer and sedative. Three placebo-controlled studies showed a moderate dose-dependent hypnotic effect (see table). Valerian may be useful for the short-term treatment of menopausal sleep disturbances.

Ginkgo biloba is useful for some postmenopausal women with memory problems. This has been evaluated in at least three randomized controlled trials. But be careful, as ginkgo may further reduce clotting time in women taking anticoagulants.

The table I copied from the BCMJ article [2] provides more information on the use of these herbs.

Therefore, we can conclude that the herbs used in menopause can be roughly divided into three groups according to their action: herbs containing phytoestrogens, herbs against depression and soothing herbs. Do “standard” herbal antidepressants and calming herbs work for menopause? Hard to say. Because most scientific studies have been done on non-menopausal people and results related to sleep, anxiety, and mood have been extrapolated to menopausal symptoms, this may not be valid.

If you decide to take herbal medicines, it is advisable to consult a doctor or a medically trained herbalist. For example, the same St. John’s wort can interact with certain medications, including antidepressants and cold medicines. Yes, and you can take it for a maximum of 4 – 6 weeks.

Doctor of Chemistry, prof. Sergei Yarmolyuk,

Public Union “SPC Phytopreparations” DOBRADIA “,

Institute of Molecular Biology and Genetics NAS of Ukraine

Subscribe and read NON-MEDICAL NOTES on Telegram https://t.me/dobradija and Twitter https://twitter.com/harbals4you.

Top Nine Supplements & Herbs to Relieve Menopause Symptoms｜ iHerb Blog

The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
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It is estimated that up to 85% of women experience menopause symptoms at some time in their lives, which can be quite severe and make life difficult for you and your loved ones. To make matters worse, menopause often coincides with other middle-aged issues, such as divorce, career changes, empty nest syndrome, caring for elderly parents.

Menopause cannot be prevented. This is a natural period in life that can sometimes even make life easier.

You can take certain supplements to help relieve your menopausal symptoms, as well as make some lifestyle changes. During this difficult time, you can support your body, thereby strengthening your health and improving well-being in general.

Menopausal symptoms

Common menopausal symptoms include hot flashes and chills, mood swings and anxiety, fatigue, insomnia, memory and concentration problems, vaginal dryness, acne, hair loss, decreased bone density, weight gain, tenderness breasts and weakened libido.

What is menopause?

Many women are afraid of menopause and consider it some kind of medical disaster or catastrophe. But, like puberty, these are normal and natural changes that occur at a certain age of a woman. The only exception is medical menopause, which occurs during surgical removal of the ovaries, for example, in the treatment of cancer or certain autoimmune diseases.

Menopause is considered both the natural ending of menstruation with age and their suspension.

When does menopause occur?

Menopause (or menopause) usually occurs between 49 and 52 years of age. About 5% of women go through menopause in their early 50s, and about 1% go through premature menopause before age 40.

The age at which menopause occurs naturally is influenced by genetic factors (such as when your mother went through menopause), general health, and lifestyle (for example, smokers, on average, go through menopause earlier than nonsmokers).

What is perimenopause?

Premenopause is a transitional period in which the regularity of menstrual cycles is disturbed. For example, you may have a long or heavy period one month and not the next. In this case, symptoms characteristic of menopause often occur. Usually this condition occurs 4-10 years before menopause, that is, at the beginning or middle of the fifth decade.

What is postmenopause?

Postmenopause is a term that describes the state after a year without menstruation. At the end of menstruation, menopausal symptoms may occur. This is due to hormonal changes, aging or a midlife crisis.

What are the causes of menopause?

Symptoms and physiological changes associated with menopause are caused by changes in the balance of sex hormones in the body. The ovaries no longer release an egg each month, and estrogen and progesterone levels begin to fluctuate. High estrogen levels can cause heavy bleeding and breast tenderness. Its low level is fraught with hot flashes, night sweats, bone loss, headaches and insomnia.

‌‌‌‌Supplements to relieve menopausal symptoms

Hormone replacement therapy (HRT) is considered the main treatment for menopausal symptoms, but it has side effects and many women are unable or unwilling to use it.

It is estimated that more than half of women use complementary or alternative remedies to relieve symptoms, and 60% of them say that such alternative methods really work. These methods include mind-body bonding practices (meditation, aromatherapy, yoga), body strengthening practices (acupuncture, reflexology, homeopathy), and supplements (vitamins, herbal remedies, and minerals).

Benefits of meditation: more.

Some supplements can help relieve menopausal symptoms.

Melatonin

Melatonin is a hormone produced by the pineal gland (pineal gland) that regulates sleep and wake cycles. Insomnia is a common symptom of menopause, and melatonin levels drop with age, so taking it may help improve sleep.

Melatonin doesn’t just help you sleep better. One small study found that women who took 3mg of melatonin had improved physical symptoms of premenopause compared to controls. The study also noted that melatonin supplementation could help prevent bone loss, but more work is needed on this topic.

In addition, a study of 3 mg of melatonin for six months in premenopausal women showed significant improvements in thyroid function and relief of menopause-related depression.

Calcium and Vitamin D

Falling estrogen levels during premenopause can negatively affect bone health. To protect them, it is important to get enough of certain vitamins and minerals, especially calcium and vitamin D.

The recommended daily intake of calcium for women aged 18 to 50 is 1,000 mg. After 50 years, it increases to 1200 mg. Calcium can be obtained from food, supplements, or both. They are rich in dairy and soy products, fortified drinks, fish (with bones, such as sardines), green leafy vegetables.

Regardless of what your main source of calcium is (food or supplements), it is important to get enough vitamin D for proper absorption. Sunlight is a natural source of vitamin D, but many people are not exposed to enough, especially those who skin or lives in northern latitudes. The US Institute of Medicine recommends an average of 400-800 IU of vitamin D per day, but some studies have suggested values ​​of 1,000-4,000 IU as a safe upper limit.

Vitamin C, vitamin K, potassium and magnesium are also important for bone health. Eat enough plant foods (especially fruits, vegetables, and legumes) to get the required amount. You can also take advantage of a quality multivitamin that is appropriate for your age and gender to provide your body with all the nutrients it needs. Studies have also shown that taking five grams of collagen peptides per day can increase bone mineral density in postmenopausal women.

Exercise is another great way to increase bone density and muscle mass, which can be reduced by falling estrogen levels. Eat enough protein to maintain muscle mass. The recommended daily protein intake for women over 50 is higher than for younger women: 1-1.5 grams per kilogram of body weight. Try to eat 20-25 grams of protein with every meal.

‌‌Menopause Herbal Remedies

Women have long used traditional herbal remedies to relieve symptoms of menopause, from depression and anxiety to depression and PMS. Valerian, lavender, passion flower and chamomile are often used to improve sleep and relieve anxiety.

Herbs and other plants support the body’s natural healing mechanisms and may be milder than drugs. They can be taken in the form of tablets, tinctures and teas. Some products can be added directly to food, such as smoothies, soups, or stir-fries. It’s important to note that herbal remedies can be very powerful, so it’s worth checking with your doctor before taking them. Many physicians use complementary and integrative medicine in their practice.

A number of herbs can be effective in relieving the symptoms of menopause, we will describe some of them below.

Black Cohosh

One of the most popular and studied herbs for menopausal symptoms is black cohosh. It was originally used by Native Americans to repel insects, and the plant’s roots were harvested in the fall and used fresh or dried for medicinal purposes. It contains compounds that affect the immune and nervous systems and may also regulate estrogen production.

Although more research is needed on this topic, in a randomized clinical trial of co-administration of black cohosh extract and St. John’s wort (more on that below) compared with placebo, menopausal severity scores fell by half in the drug group compared to 19% in the placebo group. Depressive symptoms were also significantly reduced in the treatment group compared to the placebo group.

St. John’s wort

St. John’s wort is a wild herb that has been used for centuries to improve mental health. In Europe, it is prescribed for depression and sold as a dietary supplement.

St. John’s wort three times daily for 12 weeks was studied. The result is a significant improvement in psychological and psychosomatic symptoms in women complaining of menopausal symptoms. In another study, women who took St. John’s wort experienced a significant improvement in menopausal quality of life and improved sleep compared to controls. Women who took St. John’s wort also noted a decrease in hot flashes.

Wild Yam

Wild Yam is a well-known natural alternative to estrogen hormone therapy for menopause. This root vegetable has been used for centuries in traditional Chinese medicine to relieve the symptoms of menopause. Wild yam is often added to various creams. It contains the compound diosgenin, which has been converted in the laboratory into various steroids, including estrogen. Apparently, the body cannot convert wild yam to estrogen on its own, but the plant may contain other compounds that have an estrogen-like effect.

Although more work is needed to confirm its effectiveness, in a randomized clinical trial of 50 women who took 12 mg of purple yam twice a day, there was a significant improvement in menopausal symptoms (mostly psychological) compared with the control group.

Angelica officinalis

Angelica officinalis belongs to the same family as celery or carrots. It is one of the main ingredients in Chinese herbal medicine and is often used to boost immunity and reduce inflammation. It is often referred to as “female ginseng”. It is used to regulate the female hormonal system and relieve menstrual cramps and menopausal symptoms.

Research on the effectiveness of angelica officinalis for menopausal symptoms has been controversial, with some studies noting its benefits, others not finding any significant results. A three-month randomized controlled trial examined the effectiveness of taking angelica and chamomile together compared to placebo. 90-96% of women who took the drug noted clinically significant improvements in the frequency and intensity of hot flashes.

In a 12-week randomized clinical trial, there was a significant improvement in hot flushes and night sweats in women who took angelica in combination with black cohosh, milk thistle, red clover, American ginseng, and prune. More research is needed on whether angelica officinalis has beneficial properties on its own. It is important to note that angelica can have side effects and may interact with medications and other herbs.

Maca

Maca is native to the Peruvian Andes. It is a cruciferous vegetable belonging to the cabbage family. Maca root is used in traditional medicine to increase fertility and libido. In addition, in Peru, it is often used in cooking due to its characteristic earthy aroma. Maca is rich in vitamin C, copper and iron. It can be taken as a dietary supplement or added as a powder to smoothies and other meals.

A review of randomized clinical trials of maca for menopausal symptoms compared with placebo provides positive but limited evidence for its efficacy. Based on animal studies, maca supplements have the potential to prevent menopause-related bone loss.

Phytoestrogens

Phytoestrogens are plant compounds that can regulate estrogen levels. They are found in some plants: soy, red clover, flaxseed and hops. In Japan, where soy is a major ingredient in cooking, women are much less likely to experience menopausal symptoms. A review of 500 studies concluded that “phytoestrogens may reduce the frequency of menopausal hot flashes without causing serious side effects. ”

Conclusions

It is important to understand that every woman experiences menopause differently. Some people don’t have problems, others have a hard time. Regardless of how you feel, give yourself maximum attention and focus on taking care of yourself.

Take advice from Dr. Christian Northrup, who notes in her book The Wisdom of Menopause, “Menopause is a critical time in a woman’s life. If approached thoughtfully and consciously, then it can become a source of the deepest transformation and healing of the body, mind and spirit.

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