When dealing with menopause – a natural, biological event that marks the end of your menstrual cycle – you’ve likely encountered some less pleasant symptoms. Usually it is menopause diagnosed after a full 12 months without a period. Still, there are a number of other interesting physical changes you can deal with beforehand (think irregular periods, anxiety, hot flashes, and brain fog). So if you’re looking for a bit of relief, nobody can blame you.

Before reaching for anything herbs or anything else, Jolene Caufield, MS, Senior Advisor at Healthy Howard, a nonprofit health advocacy advocate for healthy living, says it is important to speak to your doctor. Menopause usually doesn’t require special medical treatment (remember: it’s a natural part of life), but it is necessary to discuss your concerns with a doctor if you are looking to relieve symptoms.

In addition, it is worth noting that the American College of Obstetrics and Gynecology (ACOG) says while people have used herbs to treat symptoms for many years, these substances remain under-researched and have not been shown to be effective. So before you prepare to brew teas or take tinctures, speak with your doctor to make sure “they aren’t interacting with any existing medical conditions or medications,” says Caufield. Below are five herbs that herbalists recommend when dealing with menopausal symptoms.

1. Black cohosh

During menopause, your estrogen levels begin to naturally drop. Black cohosh is a perennial herb native to North America and often used for its estrogen-like effects. Native Americans have used it to treat conditions like sluggish work and menstrual irregularities, and settlers have adopted it for the same reasons, according to the National Institute of Health (NIH).

The German Commission E, an institution like the US Food and Drug Administration, has recognized black cohosh as a treatment for menopause. However, there have been conflicting reports of side effects, particularly on the liver. In one study of over 3,000 subjects, about 1,200 people were given black cohosh, but none of these studies reported any serious liver problems. Still, you should discuss risks with your supplier and exercise caution when introducing black cohosh.

“Not all black cohosh is created equal,” says Stephanie Redmond, PharmD, CDCES, BC-ADM, co-founder of Diabetes doctor and SkyPharm, added, “Efficacy can vary from manufacturer to manufacturer, which can affect effectiveness.” Meaghan Prize, a Baltimore-based Afro-Indigenous herbalist, says in her experience that people find relief when struggling with mood swings related to menopause or PMS. But she’s been careful to mention minor side effects like a headache that she has noticed in people who take it.

2. Sage

Bevin Clare, Professor of clinical herbalism at Maryland University of Integrative Health and president of the American Herbalists Guild, says sage is beneficial. In her book Spice Pharmacy: Mixing and Using Common Spices for Daily Health, she discusses a 2015 study by Menopausal women aged 50 to 65 who have had at least five hot flashes a day. The researchers gave the subjects 250 mg of sage daily (equivalent to 3.4 grams of fresh sage leaf), says Clare. “The results showed an average decrease in the number of flashes of 50 percent over the first four weeks and a decrease of 64 percent by the end of the eight weeks. In addition, the intensity of the hot flashes decreased, ”she says. A small study from 2019 that was published in. has been published International Journal of Biomedicine builds on previous research. It suggests that Taking 100 mg of sage extract daily for four weeks reduces menopausal symptoms, including hot flashes, night sweats, and trouble sleeping.

3. Valerian root

Valarian is an herb that grows in Europe, parts of Asia, and North America. Monisha Bhanote, MD, Founder and CEO of Holistic wellbeing collective, recommends valerian root for people “who have trouble sleeping during the transition from menopause to postmenopause”. A study published in 2013 in Complementary therapies in clinical practice discussed the effectiveness of valerian on sleep disorders, particularly those related to menopause, and suggested that it might facilitate recovery. Although more research is needed, a review of the literature published in the American Journal of Medicine suggests that there could be very little harm to try. So it might be worth having some valerian tea, although Bhanote mentions that “sometimes the Smell can be distinct. “

4. Red clover

Another possible herb for anxiety is red clover, which contains high amounts of genistein and daidzein. Genistein is a soy-derived compound that has been extensively studied for hormone-related purposes while Daidzein rich Isoflavone compounds are primarily associated with helping with hot flashes.

Dr. Redmond says this herb is especially helpful for treating psychological symptoms such as mood swings, anxiety, and depression. But it can also help with symptoms like vaginal pain, pain, and irritation. But – before you reach for red clover – Dr. Redmond says anyone with a A history of breast cancer, active breast cancer, or other hormone-dependent cancers should discuss possible implications with your healthcare provider.

5. Dong Quai

A major player in Traditional Chinese Medicine (TCM) is dong quai, an herb from the parsley family that is native to China and Japan. TCM practitioners often use it for topics such as helping women with problems. the NIH says the scientific evidence is insufficient, but Redmond says there might be enough anecdotal evidence to investigate.

Price says the reason people find relief is because “Dong Quai contains phytoestrogens, which helps balance levels of estrogen and hormones during menopause or a monthly cycle. “However, Price says that you should use caution when working with the herb:” It may be a blood thinner, so this is not recommended Use herb along with Tylenol or similar medication, ”she says, adding that she recommends drying the root and brewing your own tea. “Dong Quai belongs to the celery family and the tea has a taste that is reminiscent of celery.”

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