Guest author: Amanda Anderson, MsHM

Fellow Midwest girl and American College of Healthcare Sciences Alum, Amanda Anderson earned her Master’s Degree in Herbal Medicine. She focuses on crafting bespoke herbal remedies and tailors lifestyle recommendations to help each individual she works with at Boarlord Botanicals. Amanda is committed to sustainably supporting others with their wellness journeys.

The dreaded second change in a woman's life - Menopause. Although many women welcome the change of no longer having to deal with a menstrual cycle, the phases of this change are not always fun. Diagnostically, this is a natural part of life for women when they stop having periods (after 12 consecutive months) and can no longer get pregnant. It usually occurs between the ages of 45 and 55. This transitional change has three phases: perimenopause, menopause, and post-menopause. Each stage brings significant hormonal shifts that can impact physical and emotional well-being. 

Maintaining hormonal balance during this time is one of the most challenging things to achieve for overall health. Keeping this delicate balance through these changes can help alleviate the harsh and sometimes overwhelming symptoms. The most common complaints of these three phases include hot flashes, mood swings, and sleep disturbances. However, don't fret because there is hope! 

One such method of helping tame the Menopause beast is herbal remedies. Herbals can offer a more holistic approach to supporting hormonal balance through teas, tinctures, and dietary inclusions. One way to think about this approach is that food is medicine, and medicine can be included in daily foods – not just bottles and bottles of capsules and creams!

Disclaimer:

Although generalized diagnostic norms exist for these phases and symptoms, no two women are alike. Each of us experiences this change differently, so please remember that in the following information! Additionally, this is not medical advice, and there are many different options for different women based on the client's unique needs/situation. 

Understanding the Menopausal Transition

To better understand this critical change, let us break it down into three phases: perimenopause, menopause, and post-menopause. Identifying which phase you are in helps you narrow your options for natural approaches to your symptoms with herbal remedies and supplements.

Phases of Menopause

Perimenopause: This is the transitional phase leading up to menopause, typically starting in a woman's 40s but sometimes earlier. During perimenopause, the ovaries gradually produce less estrogen, leading to irregular menstrual cycles, hot flashes, mood swings, and other symptoms. This phase can last several years.

Menopause: Menopause is officially reached when a woman has gone 12 consecutive months without a menstrual period. It marks the end of reproductive years, as the ovaries stop releasing eggs and estrogen levels drop significantly. Symptoms like hot flashes, night sweats, and vaginal dryness are common during this time.

Post-menopause: This phase begins after menopause and lasts the rest of a woman's life. Hormonal fluctuations stabilize, but lower estrogen levels can increase the risk of conditions like osteoporosis and heart disease. Symptoms of menopause may persist but often diminish over time.

Common Symptoms during these phases can vary in severity from woman to woman and can change throughout the three stages. Not all symptoms are physical, and just like having a menstrual cycle, the symptoms of not having one can also have emotional symptoms.

Physical Symptoms:

- Hot flashes and night sweats

- Irregular periods

- Vaginal dryness

- Weight gain and slowed metabolism

- Sleep disturbances

Emotional and Mental Symptoms:

- Mood swings

- Anxiety and depression

- Cognitive changes, such as memory issues

Herbal Remedies

Herbal remedies or products are part of traditional medicines around the world. Before modern advances in technology and science, plant products in the form of culinary herbs, concoctions, and foods were used for physical, emotional, mental, and religious reasons. Today, many people have slowly turned away from lab-created products and have reverted to an almost lost practice of using nature, plants, and foods for healing.

Herbal products come in all shapes and sizes, from simple teas to complex blends of powdered capsules. However, just like Western medication, herbal remedies are not straightforward. Just because it is natural does not mean someone should always assume it is safe. 

The benefits of herbal remedies for hormonal balance can be numerous, but as previously stated, each person is different. What is good or works for one person could be the total opposite for another. Taking multiple products, supplements, or prescription medications can complicate which herbal products should or should not be taken. Health history must also be considered when selecting herbs for any health regimen.

When it comes to balancing hormones, herbal protocols can be an excellent alternative for those looking to avoid the adverse effects and risks of common treatments such as hormone replacement therapy (HRT). 

In addition to hormone regulation, many herbs used for menopausal symptoms can contribute to overall health by improving digestion, enhancing mood, and supporting cardiovascular well-being. Their versatility allows them to easily incorporate into daily routines, such as teas, tinctures, or food ingredients, making them accessible and customizable to meet individual needs and preferences.

3 Easy Herbs for Hormonal Balance

Red Clover Trifolium pratense

Red clover is a commonly found plant across the United States, mainly in the Midwest to the far northeast, with some found in the far northwestern states. This plant can also be grown in a home garden, making it an ideal herb for its accessibility. But watch out—it can be invasive if you aren't careful.

Nutritional Profile & Other Benefits: Red clover is a nutrient-rich herb with vitamins A, B1 (thiamine), B3 (niacin), and C, supporting metabolism, immune function, and energy levels. Its impressive mineral content—calcium, magnesium, chromium, phosphorus, and potassium—further contributes to overall health. 

Red clover is especially valuable for postmenopausal women as it helps maintain bone density, reducing the risk of osteoporosis that often accompanies declining estrogen levels (1). Additionally, red clover's isoflavones have been linked to improved cardiovascular health by enhancing arterial function and lowering cholesterol, making it a comprehensive ally for women during and after menopause for long-term health benefits.

Menopause Symptom Relief: This plant is rich in isoflavones and phytoestrogens—plant compounds that mimic estrogen in the body. One of the most significant benefits of red clover is its ability to reduce the frequency and severity of hot flashes along with night sweats, two of the most common and irritating symptoms of menopause (2). By providing a gentle source of estrogen, red clover can help ease these symptoms without the need for synthetic hormone replacement therapy (HTR).

How to Use: Red clover is not just for teas and tinctures; it is also a versatile kitchen ingredient. The flowers and leaves of red clover are edible and can be eaten raw, making a colorful and nutritious addition to salads. The mild, sweet flavor of the flowers pairs well with leafy greens, while the tender leaves add a slight earthiness. Incorporating red clover into your diet in this way not only provides health benefits but also connects you with the natural world through your meals.

SAFETY: Red clover should be avoided by those with known allergies. Additional caution should be taken for those on blood thinners, who should consult their provider.

Flaxseed Linum usitatissimum

Flaxseed grows in many areas around the world. Here in the USA, it is primarily grown in North Dakota and Minnesota (my home state), although it will also grow well in the upper Midwest and prairie regions. This makes Flax another reasonably accessible herb to grow or find to incorporate into your diet. It is a powerful superfood containing lignans, a type of phytoestrogen that can help balance hormones during menopause. 

In addition, it has been shown to help inhibit bone loss while protecting the cardiovascular system due to being rich in omega-3 fatty acids, which support heart health by reducing inflammation and lowering blood pressure (3). Intestinal bacteria convert these lignans into enterolactone and enterodiol, which have estrogen-like activity. Regular consumption of flaxseed has been associated with reduced hot flashes and improved overall hormonal balance (4).

How to Use: Ground flaxseed is the most effective form for hormone balance. This herb can be added to smoothies, oatmeal, or baked goods to ensure regular intake.

SAFETY: Flax seed should be avoided by people who are taking mood-stabilizing medications, as this herb can reduce the medication's absorption. Take medications one hour before or two hours after flaxseed (5).

Fennel Foeniculum vulgare

Fennel seeds, a common culinary herb, are known for their rich content of phytoestrogens. The natural plant compounds mimic estrogen in the body, making Fennel particularly useful for managing symptoms such as hot flashes and vaginal dryness by promoting moisture retention in the vaginal tissues, thus easing discomfort and irritation (6). 

Besides its hormone-balancing properties, Fennel is well-known for its digestive benefits. Bloating and digestive discomfort can often accompany menopause due to hormonal changes that affect digestion. Fennel seeds also have carminative properties, which help relieve gas and bloating, making digestion smoother and more comfortable (5, 7).

Culinary and Supplemental Uses: Fennel seeds are versatile. They can be chewed after meals to aid digestion, brewed into a soothing tea, or used as a spice in cooking to enhance the flavor of various dishes.

SAFETY: Avoid a known allergy to other members of the Apiaceae family. Use caution with Fennel Essential Oils for the risk of respiratory problems from inhalation—additional precautions of using Fennel while also on blood thinners and NSAIDs (5).

Herbal remedies, particularly those that can be integrated into your diet, offer a natural and effective way to manage hormonal changes during menopause. Incorporating one or a combination of red clover, flaxseed, ashwagandha, and Fennel into your daily routine can relieve common menopausal symptoms while supporting overall health. As with any supplement or remedy, it is crucial to consult with a professional herbalist to ensure safety and efficacy based on your individual health needs.

Want to learn more about how herbal remedies could help ease your menopause symptoms? Connect with Amanda to set up a consult!

About the author: 

Amanda is a wife, mother, and homesteader in the heart of Wisconsin. Originally from Minnesota, she has always loved outdoor activities such as camping and trips to the Boundary Waters Canoe Area. Her other hobbies include gardening and cooking with the finest fresh ingredients from the farm.

Professionally, Amanda earned her Master's Degree from the American College of Healthcare Sciences in Herbal Medicine. She aspires to further her education by attaining a Doctorate in Integrative Health. Amanda focuses on delivering personalized, one-on-one consultations at Boarlord Botanicals, where she crafts bespoke herbal remedies and tailors lifestyle recommendations to harmonize seamlessly with your unique circumstances. Her unwavering dedication to holistic well-being and individualized care underscores her commitment to supporting your journey toward optimal health.

Connect with Amanda on Instagram or Facebook for more great health and wellness tips.

References:

1. Atkison, C., Compston, J. E., Day, N. E., Dowsett, M., & Bingham, S. A. (2004). The effects of phytoestrogen isoflavones on bone density in women: A double-blind, randomized, placebo-controlled trial. American Journal of Clinical Nutrition, 79(2), 326–333. https://pubmed.ncbi.nlm.nih.gov/14749241/

2. El Sheikh, W., El Agamy, E., & Al Shamaony, L. (2021). Efficacy of red clover isoflavones in relieving hot flushes and menopausal symptoms: A meta-analysis. Maturitas, 141, 6-11. https://doi.org/10.1016/j.maturitas.2020.09.001

3. Lucas, E. A., Wild, R. D., Hammond, L. J., et al. (2002). Flaxseed improves lipid profile without altering biomarkers of bone metabolism in postmenopausal women. Journal of Clinical Endocrinology & Metabolism, 87(4), 1527–1532. https://pubmed.ncbi.nlm.nih.gov/11932276/

4. Nowak, W., & Jeziorek, M. (2023). The role of flaxseed in improving human health. Healthcare, 11(3), 395. https://doi.org/10.3390/healthcare11030395

5. Ulbricht, C. E. (2010). Natural standard herb & supplement guide: An evidence-based reference. Elsevier/Mosby.

6. Lee, H. W., Ang, L., Kim, E., & Lee, M. S. (2021). Fennel (Foeniculum vulgare Miller) for managing menopausal women's health: A systematic review and meta-analysis. Complementary Therapies in Clinical Practice, 43, 101360. https://doi.org/10.1016/j.ctcp.2021.101360

7. Mills, S., & Bone, K. (2005). The essential guide to herbal safety. Elsevier Churchill Livingstone.

8. Sadahiro, R., Matsuoka, L. N., Zeng, B. S., et al. (2023). Black cohosh extracts in women with menopausal symptoms: An updated pairwise meta-analysis. Menopause, 30(7), 766-773. https://doi.org/10.1097/GME.0000000000002196