When you enter menopause, hormones like estrogen and progesterone decline.
Because of the importance of hormones to a woman’s mental and physical health, declining levels of estrogen and progesterone (and other hormones) can result in a number of unwanted side effects, such as:
- Hot flashes
- Night sweats
- Irregular periods (increased or decreased flow)
- Vaginal dryness
- Loss of sex drive
- Mood swings
- Weight gain
- Osteoporosis
- Incontinence
- Hair loss
- Sleep disorders
Key Point
When these side effects are experienced, women become painfully aware of how important their hormones are to their health and the way they feel.
Luckily, there are healthy and natural herbs that can effectively fight the symptoms of menopausal hormone decline.
Here’s a list of symptom-fighting herbs, and the evidence that supports their usage.
1. Soy Isoflavones
These estrogenic compounds in soybeans have incredible estrogen-modulating abilities and could be very helpful in fighting menopausal symptoms.
Numerous studies have shown that isoflavone-containing soy extracts reduce the severity and frequency of hot flashes† 1,2.
About 80% of menopausal women receiving one soy extract had reductions in hot flashes and an average reduction in the number of hot flashes by over 47%† 2. The other amazing thing about this study was that numerous other symptoms of menopause improved such as “sleep disorder, anxiety, depression, vaginal dryness, loss of libido and bone pain”† 2.
About 80% of menopausal women receiving one soy extract had reductions in hot flashes and an average reduction in the number of hot flashes by over 47%† 2.
In perimenopausal women (women about to experience menopause), soy isoflavones caused an increase in estrogen and progesterone† [3]. That’s a good sign. Also, hot flashes and vaginal dryness were significantly decreased† [3].
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2. Licorice Root
Licorice root’s effectiveness is a result of the compound isoliquiritigenin. This compound has estrogenic effects 4.
One group of researchers was so confident in licorice root’s ability to fight hot flashes that they studied it in comparison to hormone replacement therapy 5. Although the strong hormone replacement therapy was most effective in reducing hot flashes, researchers concluded that licorice “is not very different from hormones in terms of reducing the number and duration of hot flashes”† 5.
Licorice root is also “harmless” and “inexpensive,” and researchers say it should be used often to ease hot flashes in middle-aged women 6.
3. Vitex Berry
One research review concludes that the evidence supports the use of vitex berry in lessening symptoms of menopause 7. The essential oil of the vitex berry has also been shown to be “effective” against menopausal symptoms† 8.
4. Black Cohosh
This herb is native to Eastern North America and is popularly used to ease symptoms of menopause.
In a 2013 study, black cohosh consistently reduced various symptoms of menopause 9.. “Vasomotor, psychiatric, physical, and sexual symptoms” all improved during 4-8 weeks of treatment† 9. Researchers note that studies “clearly indicate the efficacy and tolerability” of the herb and that it is particularly effective at relieving hot flashes† 10.
5. Red Clover
In a human study, red clover was evidenced to reduce hot flashes and increase circulating estrogen levels† 11. This herb can even improve the thickness of the uterine wall 11. Red clover also addresses the effects of estrogen deficiency.
This herb is rich in isoflavones just like soy, so it's no wonder that its phytoestrogenic activities help fight menopausal symptoms.
6. Dong Quai
This Asian herb has estrogenic effects, and several studies have shown reductions in hot flashes in women using dong quai in the range of 20-35% 12. Dong Quai has also been evidenced to relieve migraines associated with menstruation† 12.
7. Sage
Moderate and severe hot flashes were diminished by 62% and 79% respectively; that is a massive success for sage 13!
In 2011, researchers completed the first clinical study demonstrating the efficacy and tolerability of sage 13. There was a significant decrease in the intensity and number of hot flashes, and “very severe” hot flashes were completely eliminated 13.
Moderate and severe hot flashes were diminished by 62% and 79% respectively; that is a massive success for sage 13!
Other symptoms (psychological and genital) were diminished as well† 13.
8. Yam
It's a food and a medicine, so let your food be your medicine!
This starchy veggie is quite estrogenic, and researchers found an impressive 27% increase in serum estradiol (the active form of estrogen) in postmenopausal women who started eating yams 14.
Yam also “improves the status” of antioxidants in these women 14. This is important because estrogen has an antioxidant effect that protects skin, bone, and tissues in the body. Therefore, an antioxidant effect might reduce the chances of developing diseases that commonly accompany menopause.
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