There are natural ways to treat perimenopause symptoms without hormone replacement therapy. They are often effective and gentle, but talk with your doctor before trying them.
During perimenopause, women are naturally changing their hormone levels, and these changes can trigger menopausal symptoms such as hot flashes, mood swings, poor sleep, weight gain, and fatigue.
Dong quai
Dong quai, also known as Chinese angelica or female ginseng, is one of the most popular herbal remedies for menopausal symptoms. It can help relieve hot flashes, irritability, and anxiety, improve sleep and reduce bone loss.
Its adaptogenic effects may also help your body balance hormone levels and support the health of your endocrine system. The herb is also thought to help promote healthy blood sugar levels and ease inflammation.
Traditionally, dong quai is used to treat many health conditions, including colds and flus, digestive problems, high blood pressure, headaches, depression, constipation and menstrual cramps. It’s also used to support immune function and increase energy.
Although dong quai is generally safe for most people, it can have side effects if taken in large doses or if you have a medical condition. Before taking it, discuss it with your doctor to determine if it’s right for you.
It’s also best to avoid dong quai if you’re pregnant, breastfeeding or taking any medications for pregnancy, menstrual problems or hormone-sensitive cancers. It can also interfere with certain medications, such as birth control pills, ibuprofen, and naproxen. It can also increase your risk of blood clots, so be careful not to overdose.
Probiotics
As women enter the menopause, several physical and psychological changes can occur. One way to help manage the experience is by introducing probiotics into the diet. A good probiotic for women over 50 can help reduce many menopausal symptoms.
Probiotic-rich foods such as yogurt, aged cheese, and miso soup are believed to aid in digestive health, which can lead to improved overall health during this time.
Good gut bacteria has been linked to reducing inflammation, increasing energy levels, and improving mental clarity, all of which can be challenged during menopause.
Probiotics have also been shown to modulate hormones, thus regulating moods and sleep quality in some women. It’s always advisable to check with your doctor or nutritionist before making changes to your diet, but adding some probiotic-rich foods could be just the boost you need during this period of life.
Wild yam
The root of the wild yam (Dioscorea villosa) plant is used in traditional medicine to treat various conditions. It is also used to help reduce symptoms of menopause, such as hot flashes and insomnia.
The herb contains a chemical called diosgenin, which is believed to act as a phytosteroid, similar to the natural steroids produced by your body. It is also believed to be a mild oestrogen-type hormone that may help ease some of the symptoms of perimenopause, such as night sweats, sleep problems and joint pain.
Women can take oral supplements or apply a cream made from the wild yam root. The FDA does not regulate supplements, so you need to check the label for dosing guidelines and instructions.
Some doctors recommend that you avoid taking the herb if you are currently using birth control pills or hormone replacement therapy because it can interact with estradiol. This estrogen-like hormone is also used in these medications. Talking to your doctor about this before taking the herb is best.
The wild yam plant has been used for centuries to treat various health conditions. It is commonly used to help relieve menstrual cramps, chronic pelvic pain, and arthritis. It is also believed to have anti-aging effects.
Black cohosh
Black cohosh (Cimicifuga racemosa) is a herb with estrogen-like properties. It has been used for centuries to relieve menopause symptoms, including hot flashes and poor sleep.
Research shows that taking a specific extract of black cohosh, called Remifemin, can reduce hot flashes and other menopausal symptoms. But results are not consistent with all products containing this herb.
It has also been shown to reduce anxiety and improve mood swings. In a German study, for example, women who took black cohosh for 12 weeks reported fewer hot flashes and other menopausal complaints than those who took conjugated estrogen.
The herb is safe, although it has been linked to liver damage. People with liver disease, seizures, hormone-sensitive cancer, high blood pressure, or who are pregnant or breastfeeding should avoid taking it.
In addition to its use for menopausal symptoms, black cohosh is sometimes used to induce labor. Its effects on uterine function are unclear, but many online sources report success. It should only be used in a medical setting. It is not a safe treatment for pregnancy and can cause birth defects in unborn babies. It may also increase the risk of miscarriage. Always talk to your healthcare professional before starting any new medication or treatment.
Red clover
Red clover is an herb that contains phytoestrogens (plant compounds that act like estrogen in the body). During menopause, estrogen declines, leading to hot flashes and night sweats. These symptoms can impact mental, physical, and social health.
A recent study found that taking a supplement with red clover extract helped women decrease their hot flashes. In addition, the supplement improved their quality of life.
However, more research is needed to determine the effectiveness of this herbal supplement. In addition, it is essential to talk to your doctor before using any herbal supplement to ensure it’s safe for you.
Red clover has many potential benefits for the body, including reducing the risk of osteoporosis and improving heart health. It’s also a good source of B vitamins, magnesium, vitamin C, and other essential nutrients. In addition, it’s an immune-boosting and anti-inflammatory agent.
Yoga
Yoga can help to alleviate the most common symptoms of perimenopause, such as insomnia and hot flashes. It also helps to improve mental health during this time.
Yoga is a physical practice that promotes good health, balances the body and mind, reduces stress, and strengthens the immune system. It’s an excellent alternative to hormone replacement therapy (HRT), which can cause side effects and isn’t recommended during menopause.
Several studies have shown that a consistent yoga practice can help to reduce blood pressure and promote good joint health, among other benefits. It may also ease menopausal hot flashes and indigestion.
Many of the same postures used to improve the body’s flexibility and balance are also helpful in easing menopausal symptoms. For instance, low back bending poses like Setu Bandhasana, Bhujangasana, and Dhanurasana tone the kidneys, energize the adrenal glands, and alleviate fatigue and tension.
As women enter the menopause phase, their levels of estrogen decline, causing hot flashes, night sweats, and mood swings. Moreover, the endocrine glands, such as the adrenal glands, become overworked. As a result, they produce less estrogen and cortisol.
Pine bark extract
A patented extract from the bark of French maritime pine trees, called Pycnogenol, has been shown to alleviate menopause symptoms without hormone replacement therapy. This natural supplement can help improve hot flashes, night sweats, mood swings, a loss of libido, and vaginal dryness.
In addition to improving a variety of perimenopause symptoms, pine bark extract also helps lower LDL (bad) cholesterol levels and boosts bone health. Researchers found that women taking pycnogenol had 10 percent lower LDL and significantly better perimenopausal symptoms than those who took a placebo.
Other studies have also shown that this extract can reduce hot flushes, improve mood and decrease vaginal dryness and irritation. It’s important to start with a low dose of pine bark extract so you can see how your body responds before increasing it.
The extract is a combination of procyanidins, bioflavonoids and organic acids. It’s a popular ingredient in dietary supplements, functional foods, and beverages worldwide. It’s known for its antioxidant and anti-inflammatory properties. It has been used to treat various health conditions, including respiratory problems, cardiovascular disease and menopausal symptoms. Its safety and positive effects have been documented in hundreds of scientific studies.
Lemon balm
Lemon balm (Melissa officinalis) is a perennial plant used for centuries. It’s known for its relaxing effects and can treat various conditions, including anxiety, headaches, depression, insomnia, indigestion, rheumatism, wounds, and even cold sores.
Its leaves can be soaked in water to make tea, or taken as a supplement or extract. It also has anti-inflammatory and antioxidant properties, so it can help reduce the risk of heart disease and other health problems.
A 2014 study found that lemon balm extract reduced stress levels and improved cognitive function. This may be helpful for women with menopause brain fog, a common symptom of this hormone change.
Another benefit of this herb is its ability to repel ants, mosquitoes, and other insects. Try using lemon balm essential oil on your skin to keep those pesky critters away!
Conclusion
Herbal remedies are a great option for women seeking to ease perimenopause symptoms. Many herbs effectively reduce menopause symptoms such as hot flashes, fatigue, depression, insomnia and irritability.
Other herbs used for the same purpose include black cohosh, dong quai, evening primrose, hops, Korean ginseng, and linseed (flaxseed).
Herbal supplements aren’t a replacement for medication or hormone therapy, but they can be useful as part of a holistic approach to managing the symptoms of perimenopause.