Menopause is a natural transformation, but for many women it feels like a war. Alongside the more familiar hot flushes that you experience through midlife, this phase of life can also deliver a tidal wave of emotional and physical challenges which can have you feeling stressed, anxious, and just not like you.

Building resilience – the ability to healthfully traverse these changes with strength and grace – is part of not just surviving menopause, but thriving through it.

As a naturopath, I believe herbal medicine is one of our most gentle and effective tools we have on this path. In the context of a holistic naturopathy approach, there are certain herbs that can offer support to your body in order to rebalance your system by addressing symptoms while increasing both your emotional and physical ‘foundations’.

Calming the Emotional Tides

Menopause hormonal changes in general, notably reduced oestrogen and progesterone levels, can affect your brain chemistry enormously. This can result in increased worry, irritability, low mood and disturbed sleep. Although mood swings are a normal response to hormonal changes, you can take charge of your emotions.

Herbal medicine provides many plant-based compounds that have been traditionally used, alongside scientifically researched on their ability to support nervous system health and emotional balance.

St. John’s Wort (Hypericum perforatum): Most popular for its antidepressant effects, St John’s Wort is well-regarded as an aid in the prevention of mild to moderate low mood and depression. A few studies have shown it to be especially beneficial for menopausal mood symptoms when used in combination with other herbs such as Black Cohosh. (Uebelhack R, et al. Black cohosh and St. John’s wort for climacteric complaints: a randomized trial. Obstetrics and Gynecology. 2006; 107(2 Pt 1):247-55.)

Adaptogens like Ashwagandha (Withania somnifera): Benefits of adaptogens include helping the body to bounce back faster from negative experiences. Ashwagandha is an adaptogenic herb that has been used in Ayurvedic medicine to help calm the nervous system and support the body’s stress response, which might be on overdrive when you’re going through menopause.

Nervine Herbs for Sleep and Anxiety: Plants like Passionflower, Valerian, and Chamomile are great for helping you relax and get better quality sleep. A good night’s sleep is essential for emotional resilience, and these herbs can help settle a busy mind and support a deeper slumber.

Soothing the Physical Fire

Vasomotor symptoms – hot flushes and night sweats – are two of the most troubling physical symptoms of menopause. They can disrupt your day, ruin your sleep and make you feel groggy. Although HRT is an option, lots of women are looking for a natural way to put the fire out from within.

Herbal medicine gently supports you while your body learns to find its new equilibrium.

Black Cohosh (Cimicifuga racemosa): One of the most researched herbs for menopausal symptoms. Studies have shown that certain extracts of Black Cohosh may be effective at reducing the frequency and severity of hot flushes – providing real relief for many women. (Castelo-Branco, C et al. Review & meta-analysis: isopropanolic black cohosh extract iCR for menopausal symptoms – an update on the evidence. Climacteric. 2021; 24(2): 109–119.)
Phytoestrogens (Red Clover & Soy): Phytoestrogens are compounds in plants that have a relatively mild oestrogen-like effect in the body. Herbs such as Red Clover also contain isoflavones and may help cushion the effect of falling oestrogen. This results in less hot flushes.

Herbs as Part of a Holistic Strategy

Remember, herbal medicine works best within a holistic, whole-body approach. Consider it as one key tool in a larger toolkit for cultivating resilience. The supportive role that herbs play is intensified even further when they are used in conjunction with more specific dietary and lifestyle changes.

For example, the right type and quantity of fibre and cruciferous vegetables can help your liver detoxify excess hormones; in turn keeping it happy. And maintaining balanced blood sugar levels is essential for balancing mood and energy. Mild movement can work to relieve joint stiffness, while also releasing endorphins that help support your emotional state.

This blended weave is the essence of naturopathy. I don’t throw any herb at a symptom – I’m all about synergy which is where diet, lifestyle, and herbal medicine come together to build your health from the ground up for sustainable changes.

The Importance of a Personalised, Professional Approach

There’s no ‘one-size-fits-all’ and self-prescribing is likely to be ineffective or even dangerous. Herbal medicine is only as powerful as the extract, the quality and therapeutic dosage, along with your own biochemistry. It’s also the case that some herbs can interact with prescription drugs or be inappropriate for those who have specific health conditions.

I take a very methodical, individualised approach in my online clinic. With a thorough consultation, I can develop an individualised naturopathy plan with the correct herbs (at therapeutic doses) for your particular situation. This means you get the safe, effective, and targeted help you need.

If you’re ready to start fortifying your resilience and passing through menopause with grace and less fire, I invite you to contact me or book an online consultation today.