Linseed
Rye
Buckwheat
Millet
Sesame and sunflowerseeds
Legumes and beans
Whole grains
Saponins
These substances have a similar structure to the steroidal hormones oestrogen, progesterone and the androgens. This has meant that pharmaceutical companies can use some saponin-containing plants to manufacture steroid hormones.
Black cohosh
Caution
One possible outcome of the current research into POs is the production of a so-called ‘natural’ HRT – however caution is required. The traditional use of these plants has always been relatively short-term. There is no herbal tradition for prescribing POs for very long periods to prevent bone density loss, breast cancer or cardiovascular disease in the way that HRT is today. In the long run, it is probably best to ensure adequate intake of POs in the diet.
Women who are taking tamoxifen, or any other hormone therapy should seek treatment with a professional herbalist. It is not clear whether herbs will interact with HRT but women on HRT are recommended to seek advice before taking strongly oestrogenic herbs. If you are on any orthodox medication you should seek advice before self-treating with herbal medicines. Those people taking anti-coagulant therapy should be particularly careful. If you are taking strong orthodox medicines or have a complicated medical history you are advised to seek treatment with a qualified practitioner.
Herbs for the menopause
The following herbs may help in supporting the mind and body leading up to and during the menopause.
Alchemilla vulgaris - Ladies mantle
This is a general tonic herb for the female reproductive system and is especially useful for fibroids and heavy, perimenopausal menstrual bleeding.
Herbs containing high levels of tannin, including tea, can reduce nutrient absorption over the long-term. The cause of heavy menstrual bleeding should always be investigated. Bleeding between periods should also be investigated without delay.
Angelica sinensis - Chinese angelica root or Dang gui
This relaxing herb, known as the female ginseng, contains phytoestrogens that can help reduce dramatic mood swings and give a general ‘lift’. It is a fertility herb, so women who are still menstruating should take care!
Avoid during pregnancy. Contra-Indicated for those taking Warfarin or any other anti-coagulant therapy.
Borago offinicalis - Borage seed oil
Borage seed oil, known over the counter as star flower oil, provides a rich source of the EFA gamolenic acid, which is anti-inflammatory, helps improve skin texture and reduce dryness and reduce cardiovascular reactions to stress. The same applies to evening primrose oil.
Cimicifuga racemosa - Black cohosh herb
This herb contains salicylic acid, which is helpful in arthritic conditions. It is a relaxing herb that helps to lower blood pressure and will give general hormonal support during the menopause. Combines well with red clover for hot flushes.
Avoid where there is heavy menstrual blood loss, allergy to aspirin or pregnancy.
Crataegus oxycanthoides - Hawthorn berries
Hawthorn berries help to dilate coronary arteries and lower blood pressure. They also strengthen blood vessels and act as a general ‘tonic’. They need to be taken for quite a length of time – at least 3 months – and work well in combination with limeflowers. Some women find that hawthorn helps with hot flushes.
Avoid if taking digoxin.
Dioscorea villosa - Wild yam root
Contains hormone-like substances (diosgenin) that form the raw material for so-called natural progesterone cream. This plant is also useful in arthritis, rheumatism and some forms of irritable bowel syndrome. It can also help for general menopausal problems.
Avoid during pregnancy.
Eleuthrococcus senticosus - Siberian ginseng
This herb is called an adaptogen – it has a general tonic effect on the body and supports the adrenal glands. It is given where there is profound debility, depression and can help in cases of lowered sex drive.
Do not take for more than 6 weeks at a time. Contra-indicated in high blood pressure and pregnancy. Avoid caffeine whilst taking Siberian ginseng. The same applies to Panax ginseng.
Foeniculum vulgare - Fennel seeds
The seeds of fennel contain a large amount of volatile oil, which helps to relieve bloating and wind in the digestive tract. They also contain phytoestrogens.
Do not take the essential oil internally. Keep to the recommended dosage of the seeds. Contra-Indicated in pregnancy and best avoided in therapeutic doses by women with oestrogen dependent cancers.
Ginkgo biloba - Ginkgo leaf
The traditional usage of this ancient tree is being confirmed by scientific research. It helps to improve circulation to the peripheries, including the head, thus aiding concentration and memory and even helping in cases of dementia. It is also anti-inflammatory and helps keep blood thin and reduce allergic reactions.
Avoid if taking anti-coagulant therapy. Seek professional advice if taking aspirin.
Glycyrrhiza glabra - Liquorice root
Another herb that supports the adrenal glands. It also increases output of the boy’s natural steroid hormones making it a valuable anti-inflammatory herb. Liquorice has a strong oestrogenic effect.
Contra-indicated where there is high blood pressure. Women on HRT or the contraceptive pill should seek advice before taking.
Hypericum perforatum - St John’s Wort herb
St. John’s Wort has been dubbed the Herbal Prozac. It is very useful in menopausal depression, sleep problems and anxiety.
Can cause photosensitivity. Contra-Indicated for those taking digoxin, Warfarin, other anti-depressants, triptans (for migraines), immuno-supressant therapy, theophyllines (for asthma), some HIV therapies, may reduce the effectiveness of the pill.
Humulus lupulus - Hop strobiles
Hops is a cooling, calming herb useful for poor sleep and hot flushes associated with anxiety. It also contains phytoestrogens and supports the liver.
Contra-indicated in depression and pregnancy.
Leonurus cardiaca - Motherwort
This herb is ideal for palpitations associated with hot flushes. It is a calming and uplifting herb.
Avoid where there is heavy menstrual bleeding.
Panax ginseng - Korean ginseng
This herb is called an adaptogen – it has a general tonic effect on the body and supports the adrenal glands. It is given where there is profound debility, depression and can help in cases of lowered sex drive.
Do not take for more than 6 weeks at a time. Contra-indicated in high blood pressure and pregnancy. Avoid caffeine whilst taking Siberian ginseng. The same applies to Panax ginseng.
Rosa damascena - Damask rose
This beautiful herb is the ultimate female remedy. It is ideal for anxiety and depression and feelings of loss, mainly due to the presence of the volatile oils. It is a reputed aphrodisiac and rose water is a wonderful skin toner and spritzer for hot flushes.
Salvia officinalis - Sage herb
This herb is best known for its ability to reduce hot flushes, partly due to its volatile oil content. It is also a calming and uplifting herb. There has been recent scientific interest in sage for its positive effect on memory and mental functioning.
Avoid during pregnancy, where there is kidney disease and epilepsy. Do not take for more than 6 weeks at a time without professional advice.
Salvia triloba - Greek sage
Greek sage has similar properties to common sage. However, it has much lowers levels of the essential oil thujone, which can be toxic in high amounts.
Avoid during pregnancy, where there is kidney disease and epilepsy. Do not take for more than 6 weeks at a time without professional advice.
Scutellaria laterifolia - Skullcap herb
Skullcap is a calming herb, which also nourishes and restores the nervous system over the long-term. Useful combined with valerian, passionflower or hops for sleep problems or general anxiety.
Smilax ornata - Sarsparilla root
This herb supports the adrenal glands and is thought to have a progesteronal action. It is given in debility and depression and can help lowered libido.
Avoid in pregnancy.
Taraxacum officinalis - Dandelion root and Dandelion leaf
Dandelion leaf is a diuretic, useful for water retention. The root provides gentle liver support.
Trifolium pratense - Red clover herb
The flavonoids in the flowering tops are oestrogenic. Red clover can work well for hut flushing. It is also used for skin problems such as eczema and acne
Avoid in pregnancy. Best avoided by women taking tamoxifen for breast cancer.
Turnera diffusa - Damiana
This South American herb is uplifting and anti-depressant. It is traditionally used for a wide range of ‘female’ problems including the menopause.
Avoid in pregnancy
Valeriana officinalis - Valerian root
Valerian is a relaxing herb, ideal for panic feelings and high blood pressure due to stress. It can be helpful for poor sleep too.
Vitex agnus-castus - Chaste tree berries
Vitex acts on the pituitary gland to restore and balance oestrogen and progesterone production by the ovaries. It is best taken leading up to the menopause to ease the transition. It is also used for PMT, regulating periods and increasing fertility.
Avoid during pregnancy. Seek advice if suffering from polycystic ovarian disease.
Diet and Lifestyle
Eat a wholefood diet with plenty of varied fresh fruit and vegetables – aim for a minimum of 5 portions daily.
Intake of the omega 3 rich oils is important – ensure adequate intake of oily fish (2-3 portions weekly); vegetarian options include flax or hemp seed oils.
Where possible, eat organic or free-range meat, which will have lower levels of synthetic hormones.
Keep tea and coffee to a minimum – try substituting green tea instead – and keep alcohol consumption moderate (the upper limit for an average female is 14 units of alcohol per week, less for a small woman).
Eat plenty of foods containing phyto-oestrogens, such as sprouted alfalfa and fenugreek seeds; legumes, and soya products such as tofu and soya flour; and seeds such as sesame, sunflower and pumpkin seeds. Have a portion of pulses daily e.g. lentil soup, humous etc.
Ensure adequate calcium intake. Good sources include sesame seeds, tinned fish with their bones intact such as sardines, and yoghurt.
Exercise is important to maintain cardiovascular health, release anxiety feelings, maintain bone density and many women find it helps with hot flushes. Try to exercise at least 5 times a week for 30 minutes; brisk walking, gardening, and dancing are all excellent forms of exercise. Make time for yourself to relax and pursue your own interests. Activities such as yoga can have wonderful overall mind-body benefits.