As a women moves through the hormonal phases of life there are so many ways she can naturally support her health making it is possible to live in balance and harmony.
Although not really considered during the younger menstruating years, it seems clear that supporting hormonal balance throughout life can really ease a woman in to the menopausal phase more gently.
The hormonal fluctuations that accompany menstruation, perimenopause, and menopause can bring about a variety of symptoms. While every person’s experience is unique, natural remedies can offer gentle and effective ways to support overall health and well-being during these phases.
There is one stand out herb that is a wonderful ally right through to the menopause and we will discover this below, along with other therapeutic, supportive remedies.
Here are some natural approaches to consider:
Supporting Menstruation
Menstruation can comes with cramps, mood swings, breast tenderness and fatigue. Natural remedies can help alleviate these discomforts:
HORMONE REGULATION
- Chaste tree: also known as Vitex, Agnus castus, is a wonderful hormone regulator and mood support. It is a key herb for PMT, hormonal acne (male and female), oestrogen excess, high prolactin, amenorrhoea, painful periods, fibroids, endometriosis, post natal depression and fertility issues. Not to be taken alongside the contraceptive pill or HRT.
- Shepherd's purse: Indicated for heaving bleeding and acute cystitis.
- B complex: a high quality complex of B vitamins can help support detoxification via the liver, PMT symptoms, digestion, anxiety, blood sugar regulation and fatigue.
MOOD AND ENERGY
- Magnesium: this mineral can reduce cramps and improve mood by relaxing muscles and regulating serotonin levels.
- Saffron: has been shown to help the symptoms of PMT, saffron acts as an anti-depressant and pain relief, increases sleep duration, improves mood and libido and aids weight loss.
Top tip
Ensure your diet includes enough protein (eggs, dairy, red meat) with each meal (ideally 30g) along with carbohydrate (roots and fruits) and fat (butter, coconut oil). Extra protein can be found in collagen which can be added to food and drinks.
Supporting Perimenopause
Perimenopause, the transitional phase before menopause, often comes with irregular cycles, hot flushes, brain fog and mood changes. These natural remedies may help:
HORMONE REGULATION
- Chaste tree: studies show it can help with hot flushes, vaginal dryness, balances hormones, acts as an adaptogen modulating the stress response, eases pelvic discomfort, increases libido and aids sleep.
- Shatavari: a cooling root this plant is indicated for hot flushes, low libido and low energy and is also taken as an adaptogenic tonic.
- Lady's mantle: for heavy or prolonged menstrual bleeding. Ladies mantle is anti-inflammatory, stimulates the production of progesterone, acts as a uterine tonic and eases cramps. Indicated for 'oestrogen dominance' with the counterbalancing progesterone effects. Reduces hot flushes and other menopausal symptoms like mood swings. Its supportive nature is hinted at in the name of this lovely plant.
- Milk thistle: can help to support hormonal balance through its protective action on the liver, detoxifying excess oestrogen.
BRAIN FOG AND MEMORY
- Ashwagandha: helps manage stress, energy, supports thyroid function, supports immunity and adrenals. Studies show this incredible adaptogen is also effective at reducing brain fog, confusion and poor concentration.
- L-theanine and lemon balm: several studies show these two natural remedies can help insomnia, irritability, mental cognition, depression, concentration, flatulence, nervous dyspepsia, naturally increases GABA for fast calmness.
- Gingko biloba - a study published in the National Library of Medicine found Ginko biloba was effective at treating brain fog caused my the menopause. It was also found to be helpful in improving memory and brain function in people with mild to moderate Alzheimer's disease.
Top tip
Is your thyroid ok? Many perimenopause symptoms are the same as low thyroid symptoms; cold hands and feet, Raynaud's, brain fog, depression, hot flushes, inflammation, low mood.
Supporting Menopause
Menopause marks the end of menstruation and can bring about symptoms such as hot flushes, vaginal dryness, sleep disturbances and memory concerns. Natural remedies to ease this transition include:
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St Johns wort: extremely useful for the
anxiety associated with menopause. Traditionally this herb has been used as a nervine tonic, particularly in the treatment of menopausal instability, nervous conditions and depression. Studies show it also decreases hot flushes and their severity.
- Sea buckthorn: indicated for vaginal dryness, chronic vaginal inflammatory atrophy, and generally for improving mucous membranes, alleviating dry eye syndrome, promoting skin health and hydration. It is rich in vitamins, minerals and antioxidants. It improves metabolic function, may help reduce fat storage and is anti-inflammatory.
- Magnesium - a crucial mineral at this time to keep bones strong and to prevent or manage conditions like osteoporosis and heart disease. In addition it can help improve aches and pains, broken sleep, low mood and headaches. Studies show that women with higher levels of magnesium suffered with less depressive symptoms post menopause. Magnesium should be taken in conjunction with calcium, vitamin D, boron and K2.
- Lion's mane: this 'smart mushroom' is highly regarded for its ability to promote neuron growth in the brain and improve memory. It is well-documented for its ability to reduce brain fog and has been shown to protect against dementia, reduces anxiety and repairs nerve damage. A Japanese study found Lion's mane reduced palpitations, increased concentration and improved sleep quality in menopausal women.
Top tip
Just 6 prunes a day may prevent bone loss in people with osteoporosis. Add these to your daily diet to reduce inflammation, improve bone health, prevent bone loss and some research shows they may even reverse the effects of osteopenia.
10 More Important Tips to Support Hormone Balance, Energy and Mood
- Ensure you receive enough natural daylight, especially at sunrise and mid morning around 2 hours after sunrise. Natural light helps regulate hormones, supports thyroid health, gut motility and improves energy and sleep.
- Sleep in a dark room and as evening comes dim the lights. Your pineal gland releases the highest levels of melatonin when there is darkness. Light at night disrupts circadian rhythm.
- Consume carbohydrate, protein and fat at every meal. Eat regularly, keeping blood sugar balanced throughout the day.
- Try and practice some earthing every day. Whether that be placing your bare feet on the earth, on the grass or a sandy beach or even holding and leaning in to a tree.
- Reduce stress as much as possible. You cannot expect healthy hormones, a healthy gut and balanced mood if stress is overwhelming. Stress can include toxic relationships, food that causes digestive upset, under-eating, over exercise, bad sleep patterns, not appreciating the importance of light and darkness.
- Supporting the liver is vital through consuming enough protein and nutrient rich carbohydrates like fruit and root vegetables, B vitamins, Milk thistle and regular bowel movements.
- Supporting thyroid function. Thyroid function slows down when energy demands are not met through low calories diets, too much exercise, poor gut and liver health. Important for hormonal balance.
- Support the gut by consuming easy to digest foods, be careful with nuts, seeds, pulses, grains and raw green juices that are hard to digest. A sluggish gut allows for reabsorption of oestrogen in to the blood stream.
- Try and choose natural beauty care. The skin is the biggest organ and everything that goes on goes in. According to reports women put an average of 168 chemicals on their bodies every day. These are endocrine disruptors, chemicals that can disrupt the hormonal system.
- Reduce the consumption of vegetable and seed oils which are known to increase oestrogen and can also increase inflammation.
Many of the natural remedies above can support and ease the challenges that may come with menstruation, perimenopause, and menopause. By supporting the body with gentle, holistic approaches, it is possible to enhance quality of life and overall well-being during these transitions.
Image: Warwick Gobal
