Botanicals for Perimenopause & Menopause Support
LEARN | wellness | perimenopause | menopause
Our topical autumn blend harmonizes with the earth's autumn energy. By aligning with this seasonal rhythm, the oil naturally supports our inner autumn life cycles, like perimenopause and the luteal phase of our menstrual cycle. Botanicals like vetiver and clary sage offer calming, centering properties that steady mood and tension while supporting balance. More info on the autumn oil properties here.
For the autumn season we are getting curious about other methods of support for this phase of life. Starting with Dr. Kelcie Rosendahl, ND, from our medical board of advisors sharing her recommendations for supportive botanicals you can injest for Perimenopause & Menopause Support.
Written By Kelcie Rosendahl, ND
Perimenopause marks a woman's initial transition into menopause. Hormonal fluctuations occur during this time that can cause symptoms such as menstrual cycle irregularities, sleep disruption, mood changes, weight gain, changes in sex drive and hot flashes, just to name a few. Perimenopause can begin as early as the mid-to-late 30s in some women but may not occur until the late 40s or early 50s in others. This time of life can be challenging, with many women feeling confused and frustrated about why they suddenly feel different. Some women may feel betrayed by their bodies or like they are living in a different one altogether. There are many ways to address these hormonal fluctuations including dietary and lifestyle changes, targeted supplementation, herbal medicines and hormone replacement therapy (HRT). Although all of these have their place, today I am going to spend time discussing the botanicals I use most in my practice from an ingesting standpoint.
There are two classifications of herbal medicines I lean on most frequently for the hormonal changes seen in perimenopause and menopause. These are the phytoestrogens and adaptogens. Phytoestrogens are plants with estrogenic-like compounds. These compounds are able to bind to our estrogen receptors, in the same way that estrogen does, and can thus minimize symptoms of decreased estrogen (like low libido, hot flashes, etc). Adaptogens are botanicals that have a normalizing effect on the physiology. They are especially good at regulating the nervous system due to their effect on cortisol levels.
“Cortisol is our primary stress hormone. When there is chronically elevated cortisol present or cortisol is released inappropriately (think being stuck in a traffic jam), many bodily processes can be negatively affected, including the formation of and metabolism of our sex hormones.”
Here are some specific phytoestrogens I commonly use in my practice:
Red clover
Black cohosh
Maca root
Soy isoflavones
Evening primrose oil
Adaptogens that come in handy include:
Ashwaghanda
Maca root
Rhodiola
“Each one of these plants have slightly different effects on the body and slightly different implications. For example, a woman with moderately severe night sweats and an intact sex drive may be a great candidate for black cohosh or red clover, whereas maca might be the best choice for a woman with moderate night sweats and low libido.”
Red clover and black cohosh are great options for relief from hot flashes! Studies have shown that both of these plants contain isoflavones, plant-based chemicals that produce estrogen-like effects in the body. Isoflavones have shown potential for the treatment of several symptoms associated with menopause, such as hot flashes, cardiovascular health, and minimizing the risk of developing osteoporosis. The isoflavones found in these herbs are capable of binding to estrogen receptors which may increase estrogen levels and possibly increase risk of breast cancer in women with hormone receptor positive breast cancer, so as always make sure you talk to your doctor before starting this or any other herbal regimen.
“Maca root is both a phytoestrogen and an adaptogen. Maca can be especially helpful in women when there is long-term or significant stress, or nervous system dysregulation as part of her symptom picture. Maca is also especially helpful for increasing libido levels in women as balancing cortisol levels can help to balance sex hormones and improve mood and feelings of overall well-being.”
Botanicals can be extremely helpful for mid-life hormonal changes. Perimenopause and menopause are big topics and there is much more to say. My hope is that this information will give you a starting point for your own research. Remember, every woman has their own unique physiology and your experiences are valid and your concerns are worth addressing! You do not need to silently suffer through disruptive symptoms that affect your quality of life as there are many effective and safe treatment options available.
Wisdom + insights provided by Dr. Kelcie from our medical board of advisors Dr. Kelcie Rosendahl is on our medical board of advisors and helps with our natural remedy formulas. She is a licensed naturopathic physician with a passion for individualized, evidence informed naturopathic care. Dr. Kelcie graduated with her doctorate in naturopathic medicine from the National University of Natural Medicine (NUNM) in 2018. Prior to her graduate studies, she received a B.S. in Human Physiology from the University of Oregon in 2012. During her clinical education, Dr. Kelcie completed rotations focused on primary care, physical medicine, IV therapy, minor surgery and community health where she had the privilege of working with underserved populations in the Portland- metro area. As a naturopathic physician, Dr. Kelcie has many tools in her tool kit including diet and lifestyle interventions, botanical medicine, hydrotherapy, physical medicine and pharmaceutical intervention when necessary. Her clinical interests include the treatment and prevention of chronic disease, women’s health concerns & pediatrics. She firmly believes in patient-centered care and aims to educate and empower her patients. To learn more about Dr. Kelcie and discover her practice here.
