Menopause is a significant life transition marked by the natural decline in estrogen and progesterone production in the ovaries, leading to the cessation of menstruation. This decline in hormones often brings a variety of symptoms, including hot flashes, mood swings, weight gain, insomnia, cognitive changes, and bone loss. While conventional medicine typically focuses on hormone replacement therapy (HRT), naturopathic approaches offer a holistic alternative that includes herbal and nutritional support.
Let’s start with herbs. Naturopathic doctors (NDs) excel in using herbs, particularly for balancing hormones. Two herbs I recommend for reducing menopausal symptoms are:
Black Cohosh (Cimicifuga racemosa) is best known for its ability to reduce the frequency and intensity of hot flashes and night sweats by acting as a temperature regulator to help balance body temperature.
Red Clover (Trifolium pratense) is a phytoestrogen - a naturally occurring plant compound with a structure similar to estrogen. Phytoestrogens can bind to estrogen receptors and exhibit a mild estrogenic effect. Since declining estrogen levels can lead to osteoporosis, Red Clover may help improve bone density. It is also interesting to note that Red Clover has been shown to support memory. According to one study, Estrogenic Plants: To Prevent Neurodegeneration and Memory Loss in Women After Menopause, “Red Clover can even help with memory loss in postmenopausal women.”
Another key factor to remember during this transitional time in a woman’s life is nutrition. It’s important to have adequate calcium, but also magnesium and Vitamin D, to help prevent bone loss. The optimal blood levels I like to see for Vitamin D (25-hydroxyvitamin D in a blood test) are between 60-80 ng/mL, though this number can vary depending on an individual’s health needs. According to the article Vitamin D Sources for Humans published in The International Journal for Vitamin and Nutrition Research, “wild-caught fish such as trout, Pacific salmon, tuna, and mackerel, along with fish liver oils, are considered among the richest dietary sources of vitamin D3.”
Make sure to include sources of calcium and magnesium in your diet as well. Good sources of calcium include leafy greens, sardines, and salmon (always aim for Alaskan wild-caught when possible). For magnesium-rich foods, I recommend Swiss chard, black beans, almonds, cashews, and even dark chocolate. Yes, even dark chocolate in moderation is healthy! According to the study Magnesium in Prevention and Therapy, “Magnesium is recognized as a cofactor for over 300 enzymatic reactions and plays a crucial role in ATP metabolism.” Three hundred enzymatic processes is a lot! Adequate magnesium is important for supporting your bones during menopause.
Remember, you have options when approaching menopause and deciding how best to support your body. By incorporating herbs and focusing on nutrition, you can not only manage symptoms but also empower yourself to take control of your health and well-being during menopause.
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Author: Dr. Stephanie Hendershot, ND
References:
Echeverria V, Echeverria F, Barreto GE, Echeverría J, Mendoza C. Estrogenic Plants: to Prevent Neurodegeneration and Memory Loss and Other Symptoms in Women After Menopause. Front Pharmacol. 2021 May 20;12:644103. doi: 10.3389/fphar.2021.644103. PMID: 34093183; PMCID: PMC8172769.
Benedik E. Sources of vitamin D for humans. Int J Vitam Nutr Res. 2022 Mar;92(2):118-125. doi: 10.1024/0300-9831/a000733. Epub 2021 Oct 18. PMID: 34658250.
Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015 Sep 23;7(9):8199-226. doi: 10.3390/nu7095388. PMID: 26404370; PMCID: PMC4586582.
Disclaimer: This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.