PLANT LORE STUDY GROUP: MAY 2025: BOTANICALS FOR WOMEN: HORMONE-BALANCING HERBS: PART III

Menopause & Herbal Support: Menopause is a natural stage in a woman's life when her menstrual periods permanently stop, and she can no longer get pregnant. It usually occurs between the ages of 45 and 55, but the exact timing can vary, and it can happen earlier if a woman has never had children or if she smokes. Menopause is caused by a decline in estrogen levels and the loss of ovarian follicular function. Symptoms can include hot flashes, trouble sleeping, joint and muscle discomfort, pain during sex, moodiness and irritability, forgetfulness, difficulty concentrating, and urinary problems.

Lifestyle changes that can help manage symptoms include:

·        Dressing in layers.

·        Carrying a portable fan.

·        Avoiding alcohol, spicy foods, and caffeine.

·        Quitting smoking.

·        Maintaining a healthy weight.

·        Getting regular exercise.

·        Lowering stress.

Herbs that support menopause: phytoestrogens are plant-derived compounds that have similar effects to the estrogen produced by the body. They aren't identical to human estrogen, but they can bind to estrogen receptors and mimic some of its effects. This can help to balance hormone levels in the body and alleviate some of the symptoms of menopause. Many herbs have additional benefits such as acting on the nervous system to soothe tension and promote sleep and having antioxidant properties that support overall health and well-being.

Black Cohosh (Cimicifuga racemosa): native to North America, black cohosh is often hailed as the go-to herb for menopause relief. It is effective in reducing hot flashes and night sweats, interacting with estrogen receptors, and helping to balance hormone levels.

Dong Quai: root (Angelica sinensis): referred to as "female ginseng," Dong quai has a long history in Traditional Chinese Medicine for treating gynecological issues. It helps manage menopausal symptoms; however, it may increase sensitivity to sunlight and affect blood clotting.

Evening Primrose (Oenothera biennis): the oil derived from evening primrose seed is high in gamma-linolenic acid, an essential fatty acid that helps with menopausal symptoms such as hot flashes and promotes heart health.

Ginseng (Panax ginseng): is renowned for its adaptogenic properties which help the body better respond to stress. It promotes energy and well-being, alleviates the fatigue commonly experienced during menopause, and helps improve sleep and mood. By calming the body’s stress response, ginseng decreases the amount of cortisol circulating in the bloodstream, lowers stress levels, and helps balance hormones.

Maca (Lepidium meyenii): native to the Andes Mountains, maca has been used to boost mood, increase libido, and reduce menopausal symptoms. It has a rich nutritional profile, the ability to influence key hormones, and usage leads to a greater sense of well-being during the menopausal transition. Maca supports the production of estrogen, testosterone, progesterone, and luteinizing hormone which are essential for a healthy menstrual cycle, and most symptoms of menopause and PMS are caused by low levels of these hormones.

Sage (Salvia officinalis): has been used for centuries to combat excessive sweating, and its cooling properties are effective in reducing hot flashes associated with menopause. Sage also has a calming effect on the nervous system which helps with other symptoms such as tension and irritability.

St. John’s Wort (Hypericum perforatum): known for its mood-enhancing properties, St. John’s Wort has long been used as a natural antidepressant. It's beneficial for perimenopausal and postmenopausal women who experience mood changes and depression. The active compounds in St. John’s Wort increase the availability of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness.

Valerian (Valeriana officinalis): known for its calming properties, valerian improves sleep quality and tension which often crop up during menopause. It reduces the frequency and severity of hot flashes and can be used as an alternative to hormone replacement therapy.