The 7 Herbs I Use for Menopause Instead of HRT

Our bodies are always going through a complex balancing act, constantly adjusting hormone levels to maintain equilibrium. This delicate balance is something our bodies manage effortlessly for years. But then, as we approach a certain age, everything seems to decline. Hormones that once kept everything running smoothly start to dwindle, leading to a raft of symptoms that are hard to ignore. This is especially true for women during menopause, when the decline in oestrogen, a hormone that influences bone, skin, heart and even the digestive and urinary tracts, can have widespread effects.

Before the advent of pharmaceuticals, people relied on herbs for healing. Today, there’s a growing interest in returning to these natural remedies, especially as we recognise the limitations of a one-size-fits-all approach in medicine. I think it was in the book "Altered States" by Daniel Goleman and Richard J. Davidson, that they discuss how Western scientific paradigms often generalise findings from studies conducted on narrow, primarily Western, demographics to the broader global population. This highlights the importance of looking beyond the conventional and exploring what has worked for centuries in different cultures.

The Case for Herbal Remedies

There are arguments against using herbs for menopause. Critics say that herbs don't work because they can't significantly influence hormone levels. Yet, we’re often encouraged to consume soy because it contains phytoestrogens, which can complement the body’s oestrogen levels, thereby increasing oestrogenic activity. If phytoestrogens in soy can help, why can't herbs?

Another common argument is the uncertainty around the concentration and dosage of these herbs, leading some to suggest avoiding them altogether. However, HRT (Hormone Replacement Therapy) itself isn't straightforward. Doctors often need to tweak doses multiple times, and even then, HRT may not work for everyone.

Finally, there’s the argument that there’s limited research on the efficacy and safety of these herbs. But many of these herbs have been used by mankind for centuries. For a majority of women around the world, menopause symptoms are mitigated using herbs because they either cannot access or afford HRT.

The Herbs I Use to Manage Menopause Symptoms

1. Red Clover
   Why I Use It: Red clover is rich in isoflavones, plant compounds that mimic oestrogen. It is particularly effective in reducing hot flashes and night sweats. Additionally, it supports bone health, which is crucial as oestrogen levels decline.
2. Chasteberry (Vitex Agnus-Castus)
   Why I Use It: Chasteberry promotes the production of progesterone, helping to alleviate symptoms like irregular periods, mood swings and breast tenderness, common in the earlier stages of perimenopause.
3. Sage
   Why I Use It: Sage is a powerful herb for managing excessive sweating, especially hot flashes and night sweats. Its natural oestrogenic properties help regulate body temperature.
4. St. John’s Wort
   Why I Use It: St. John’s Wort is recognised for alleviating mild to moderate depression and anxiety, which can be exacerbated during menopause. It is thought to stabilise mood by increasing serotonin, dopamine and norepinephrine levels.
5. Korean Ginseng
   Why I Use It: Korean Ginseng is an adaptogen that helps the body adapt to stress and improve energy levels. During menopause, when fatigue is common, it provides a natural energy boost and enhances mental clarity.
6. Gotu Kola (Centella Asiatica)
   Why I Use It: Gotu Kola supports cognitive function, reduces anxiety and improves circulation. It’s beneficial for maintaining mental clarity and reducing stress during menopause.
7. Honeybush
   Why I Use It: Honeybush is a caffeine-free herbal tea from South Africa rich in antioxidants and phytoestrogens. It helps alleviate hot flashes, improve sleep quality and support hormonal balance.

How I Use These Herbs

I’ve incorporated these herbs into my daily routine, creating two tea blends that I drink every day. In the morning, I enjoy a blend of Kenyan sencha with Gotu Kola and Ginseng. This gives me a mental boost and sets a positive tone for the day. In the evening, I wind down with a tea blend of Honeybush, Red Clover, Chasteberry, Sage and St. John’s Wort. This relaxing combination ensures I get a good night’s sleep.

As with any supplement, it’s important to consult with a healthcare provider before incorporating new herbs into your routine, especially if you’re taking other medications or you have underlying health conditions.