Herbal Care for Better Menopause
Part 1
By Johanne Fontaine, certified herbalist HTA
Menopause and the years leading up to it have recently become hot topics. It’s a stage of life many women feel uneasy about. Yet in some countries, women experience the transition to menopause more positively: they’re valued and recognized for their wisdom and the roles they play in the community. In this article, we take a look at the stages of menopause, the health-related challenges it can bring, and ways to support women through the process.
Early signs: Drop in progesterone
We talk a lot about estrogen, but the first hormone to decline during perimenopause is progesterone. This can sometimes look like a temporary estrogen surplus, but what’s actually happening is that there’s not enough progesterone to balance out the estrogen.
This imbalance can lead to a variety of uncomfortable symptoms:
- Shorter menstrual cycles (21 to 25 days)
- More pronounced premenstrual syndrome (PMS)
- Heavier periods
- Insomnia
- Lumpy or tender breasts
- Unexplained weight gain
- Hormonal headaches
- Anxiety
Not all women experience all of these signs, but if a few of them are present, it can point to possible solutions.
Drop in estrogen
About six months to a year before the onset of menopause, estrogen levels start to decline—but not steadily. They can rise to twice the normal level in one cycle and drop dramatically in the next. These wild fluctuations are in contrast with progesterone levels, which tend to fall gradually.
At this stage, your clients may start to experience signs of estrogen withdrawal:
- Dry vagina, eyes, skin, hair or nails
- Night sweats
- Pain during sex
- Memory problems
- Bladder infections
- Depression and fatigue
- Hot flashes
If your clients have conditions such as anxiety disorders, blood sugar imbalances, hypothyroidism, heart palpitations, or arthritis, these can worsen around menopause. It’s important to take any such issues into account when providing care.
Now, let’s look at some common symptoms of menopause and the herbal remedies that can help relieve them.
Nervous system and cognitive symptoms
When the body’s hormone levels change, it needs to recalibrate. This can take varying amounts of time. During the adjustment period, women can experience difficulty concentrating and managing stress.
A good way to support your patients through menopause is to take an approach aimed at managing their changing hormones. After menopause, their estrogen levels will even out and be comparable to those of children or men.
Sleep and stress management recommendations:
Chasteberry (Vitex agnus-castus): In my practice, I recommend chasteberry in the early stages of perimenopause to support progesterone production and relieve discomfort. It can be used when a client is showing signs of a drop in progesterone and is safe to take for an extended period of time, without restrictions.
Recommended use: I suggest taking 20 drops of tincture in the morning, stopping for five to six days during menstruation. This dosage is usually highly effective in restoring longer menstrual cycles (around 28 days) and relieving discomfort related to the hormonal imbalance.
Effects observed: Menstrual cycles become longer and symptoms of premenstrual syndrome are improved, with a reduction or elimination of common discomforts.
Sleep disturbances are also common. If chasteberry doesn’t help on its own, I recommend adding a calming herbal adaptogen or sedative.
Ashwagandha (Withania somnifera): This adaptogenic plant can help with sleep disturbances. It’s used in Ayurvedic medicine to restore strength and calm the body.
Recommended use: I recommend taking ashwagandha in powder form for the full nutritional benefits, but a tincture is also very effective. It can be recommended for a period of several months.
Benefits: There are many different forms of ashwagandha on the market. It’s well tolerated, and clients find it very helpful for relieving anxiety and stress and giving them the quiet strength to face the challenges of everyday life.
I’ve had clients take chasteberry and ashwagandha for a few years before reaching the stage where they begin missing periods as they approach menopause.
Cognitive support recommendations:
To support memory, concentration, and general cognitive faculties, clients can take bacopa, gotu kola, and rosemary for a few months.
It’s also helpful to remind clients of the importance of staying physically active. Studies show that getting 45 to 60 minutes of exercise three times a week increases the size of the hippocampus, as well as grey and white matter in the brain. Physical activity also helps modulate the immune system and reduce inflammation, which is considered a precursor to Alzheimer’s disease (1).
The brain is sensitive to changes in blood flow, as such changes affect the delivery of nutrients and oxygen to nerve cells. Exercise has also been shown to induce the release of myokines, which are muscle repair–promoting peptides. More importantly, they also cross the blood brain barrier, supporting neuronal health and helping to prevent Alzheimer’s disease (2).
Arthritis
It’s not uncommon to experience joint pain at the onset of menopause. Avoiding inflammatory foods can make all the difference. Other valuable allies include omega-3s, black cohosh, turmeric, and meadowsweet. Adding a mineralizing infusion, such as field horsetail or hawthorn, can also help maintain healthy joints.
Black cohosh (Actaea racemosa): This herb calms anxiety and improves mood, which makes it great for PMS and menopause.
Properties: Black cohosh is anti-inflammatory and helps reduce joint pain. It’s been observed to have an excitatory effect on opioid receptors, serotonin, and dopamine, which may be why it improves menopausal symptoms. The nervous and endocrine systems are closely linked, and it now seems likely that black cohosh acts on neurotransmitters to produce beneficial effects during menopause, rather than acting on estrogen as we first thought.
Recommended use: I recommend it in tincture form, because it’s convenient and easy to dose. It’s often combined with other herbs as needed, but it can also be taken on its own.
Field horsetail (Equisetum arvense):
Properties: Its high silicon content supports the health of connective tissues such as joints, hair and nails. This helps keep connective tissues healthy during and after menopause.
Recommended use: An infusion of one heaping teaspoon per cup of water is the best way to get the full benefits. For the first few weeks, I suggest two cups a day, then a few cups a week.
Cardiovascular issues
Hawthorn is the core herb for the cardiovascular system. The berries or a combination of the leaves and flowers can be taken daily or a few times a week to support cardiovascular and joint health.
Hawthorn (Crataegus spp.): This is the essential herb for cardiovascular health.
Properties: Its nourishing and antioxidant effects prevent tissue degeneration, protecting the heart and blood vessels. It strengthens the heart muscle, improving blood-pumping efficiency and stabilizing the heartbeat. It also improves circulation in the coronary vessels. It mildly lowers blood pressure.
Recommended use: Hawthorn can be used as a preventive treatment a few times a week, especially for clients over sixty with a history of heart disease. If a heart problem develops, it can be taken daily as indicated by the manufacturer. The leaves and flowers are taken as a herbal tea, two cups a day, or as a tincture.
For heart palpitations, I recommend motherwort instead, as it’s the best for achieving a regular heartbeat. It can be taken preventively or when palpitations occur. It’s also important to look for emotional or anxiety-related causes.
Garlic in food and in supplement form is well known for lowering cholesterol and blood pressure.
Hibiscus can be combined with hawthorn to improve blood pressure.
Yarrow and grape seed support healthy blood vessels and reduce bruising and varicose veins.
Conclusion
Having the right support helps women experience menopause in the most positive way possible. In a follow up article, we’ll cover osteoporosis, hot flashes, and vaginal and urinary health.
This article provides general information only and does not replace the recommendations or care of a healthcare professional. The effect of the products presented in this text may vary from one person to another; some of them may be contraindicated for you and may interact with your medication if you are taking it. If you are being monitored for a health problem, consult a health professional before including them in your diet.
References :
BRICE-YTSMA, Hanaja et Adrian McDERMOTT. Herbal Medicine in Treating Gynaecological Conditions, Aeon Books Ltd, Londres, 2020.
BRIDEN, Lara, ND. Homone repair manual, Greenpeak Publishing, 2021.
ROMM, Dr Aviva. Botanical Medicine for Women’s Health, 2017
Electronic publications
(1) De la Rosa A, Olaso-Gonzalez G, Arc-Chagnaud C, Millan F, Salvador-Pascual A, García-Lucerga C, Blasco-Lafarga C, Garcia-Dominguez E, Carretero A, Correas AG, Viña J, Gomez-Cabrera MC. Physical exercise in the prevention and treatment of Alzheimer's disease. J Sport Health Sci. 2020 Sep;9(5):394-404. doi: 10.1016/j.jshs.2020.01.004. Epub 2020 Feb 4. PMID: 32780691; PMCID: PMC7498620.
(2) Di Liegro CM, Schiera G, Proia P, Di Liegro I. Physical Activity and Brain Health. Genes (Basel). 2019 Sep 17;10(9):720. doi: 10.3390/genes10090720. PMID: 31533339; PMCID: PMC6770965.