Natural Menopause Support: Herbal Remedies for Symptoms

What happens during menopause?

Menopause (climacteric) is a natural phase of life that every woman goes through, usually between the ages of 45 and 55. During this time, the body gradually stops producing the female sex hormones oestrogen and progesterone. This hormonal change can bring various complaints that may last for weeks, months or even years.

Typical complaints during menopause

• Hot flushes and sweating: The most common symptom, affecting a large proportion of women
• Sleep problems: Night sweats and inner restlessness disturb sleep
• Mood swings: Irritability, low mood and lack of drive
• Weight gain: A slower metabolism often leads to weight gain, especially around the belly
• Dry skin and mucous membranes: Falling oestrogen levels can dry out skin and mucous membranes
• Joint complaints: Hormonal changes can favour joint pain
• Concentration problems: The notorious menopausal "brain fog"

Herbal ingredients for menopause

Red clover isoflavones

Red clover contains isoflavones, so-called phytoestrogens. Their structure resembles the body's own oestrogen. Some studies suggest that they may ease hot flushes, although the results are not consistent.

Monk's pepper (Vitex agnus-castus)

Monk's pepper has been used traditionally for centuries for hormonal complaints, especially around the menstrual cycle. Many women therefore also turn to it during perimenopause, the years before the last period.

Black cohosh (Cimicifuga racemosa)

Black cohosh is one of the best-researched medicinal plants for menopause. As a herbal medicinal product, it is approved for the relief of menopausal complaints such as hot flushes and sweating. Anyone with liver disease should consult a doctor before taking it.

Evening primrose oil

Evening primrose oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid. It is traditionally used to care for dry, sensitive skin and is therefore popular with many women during menopause.

Sage

Sage is traditionally used for excessive sweating. Many women therefore also use it for hot flushes and night sweats, for example as a tea or extract.

Important nutrients during menopause

Nutrient	Relevance during menopause
Vitamin D3 + K2	Vitamin D and vitamin K contribute to the maintenance of normal bones
Calcium	Calcium is needed for the maintenance of normal bones
Magnesium	Contributes to normal muscle function, to normal functioning of the nervous system and to the reduction of tiredness and fatigue
B vitamins	Contribute, among other things, to normal energy-yielding metabolism, to normal functioning of the nervous system and to normal psychological function
Omega-3 (EPA and DHA)	Contribute to the normal function of the heart (with a daily intake of 250 mg)
Iron	Contributes to normal formation of red blood cells and haemoglobin, particularly relevant with heavy bleeding during perimenopause

What to look for in herbal supplements

• Quality: Look for standardised extracts with a clearly stated amount per daily dose and for production in Germany or the EU.
• Patience: Plant ingredients do not work overnight. Allow at least two to three months before you take stock.
• Medical advice: If you take medication, are on hormone therapy or have a history of a hormone-dependent condition, talk to your doctor first. This applies in particular to products containing phytoestrogens.
• Combination: Do not take several products with the same plant ingredients at the same time.

Lifestyle tips for menopause

• Regular exercise: Exercise can have a positive influence on hot flushes, mood swings and weight gain. Strength training is particularly recommended for strong muscles and bones.
• Balanced diet: Foods rich in phytoestrogens (soy, linseed), plenty of fruit, vegetables and wholegrain products
• Stress management: Yoga, meditation and breathing exercises can help you deal more calmly with hot flushes and mood swings
• Enough sleep: Regular sleeping times, a cool bedroom and breathable nightwear
• Reduce alcohol and caffeine: Both can intensify hot flushes

When should you see a doctor?

Herbal supplements and a conscious lifestyle can accompany this phase. If your complaints are severe, however, you should seek medical advice, especially if:

• The complaints severely affect your everyday life
• Unusual bleeding occurs
• Depressive moods persist
• Severe joint pain or palpitations occur

Conclusion

Menopause is a natural phase of life that does not necessarily have to come with severe complaints. Plants such as red clover, monk's pepper and black cohosh have long been used and, together with exercise, a balanced diet and enough sleep, can be one building block in accompanying this time consciously and well.