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The 5 Best Herbs and Remedies for Women in Perimenopause

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Perimenopause marks a significant transition in a woman’s life, typically starting in the late 40’s or early 50’s, leading up to menopause. This phase has a variety of symptoms such as irregular periods, hot flashes, mood swings, sleep disturbances, and fatigue. These changes result from fluctuating hormone levels and can impact a woman’s physical and emotional well-being. Natural remedies offer a gentle, effective way to alleviate symptoms without the side effects often associated with pharmaceutical treatments.

I’m so passionate about this that I wrote a 35 page book all about perimenopause and my favorite natural remedies. You can find Natural Harmony here. It includes ALL of my favorite things, including herbs, CBD oils, and other natural remedies. Natural Harmony: Embrace Perimenopause and Menopause through Herbal Healing is a fully illustrated guide with insightful content for women navigating the transitions of perimenopause and menopause. Dive into chapters that explain perimenopause, explore herbal and natural remedies, and provide lifestyle adjustments to ease symptoms. Learn through recipes and DIY projects for making your own tinctures and teas, and gain personal insights from the author’s use of CBD oil and black seed oil.

1. Ginseng

  • Usage: Consumed as tea or in capsule form. For those new to ginseng, starting with a standardized extract or capsule can provide a consistent dosage, typically ranging from 200 to 400 mg per day, depending on the specific product and individual health needs. Ginseng tea, made by steeping the dried root slices in hot water for several minutes, offers a soothing alternative and can be enjoyed once or twice daily. For more convenience, ginseng powder can be added to smoothies, soups, or other dishes. It’s important to take ginseng in the morning or early afternoon to avoid any potential interference with sleep, given its energizing effects.
  • Benefits: Ginseng is a powerful adaptogenic herb, offers numerous benefits for women navigating the challenges of perimenopause. It enhances energy levels, combats fatigues, and helps mitigate the persistent tiredness that many women experience during this phase. Its adaptogenic properties support the body’s stress response, promoting emotional stability and reducing the impact of anxiety and mood swings. Additionally, ginseng is noted for improving cognitive function, which can be particularly beneficial in combating the “brain fog” often reported during perimenopause. Furthermore, ginseng’s anti-inflammatory and immune-boosting effects contribute to overall health, making it a holistic ally managing the physical and emotional symptoms of perimenopause.
  • As always, it’s recommended to consult with a healthcare provider before adding ginseng to your regimen to ensure it aligns with your individual health needs and conditions.

2. Black Cohosh

  • Usage: The best usage of black cohosh involves understanding the various forms in which it is available and integrating it appropriately into your daily regimen. Black cohosh can be taken as a standardized extract, capsule, tablet, or tincture, with typical dosages ranging from 20 to 40 mg twice daily. For ease of use, capsules and tablets are popular, providing precise dosages that are easy to incorporate into a routine. Tinctures, which are liquid extracts, can be added to water or tea for a more customizable dosage. It’s advisable to take black cohosh with food to minimize potential gastrointestinal discomfort. Consistency is key, and it may take a few weeks to notice the full benefits. As always, consulting with a healthcare provider before beginning any new supplement is essential to tailor the usage to your individual health needs and ensure it is safe, especially if you have any preexisting conditions or are taking other medications.
  • Benefits: Black cohosh is a well-regarded herbal remedy for alleviating various symptoms associated with perimenopause. One of its primary benefits is its ability to reduce the frequency and severity of hot flashes and night sweats, which are among the most common and disruptive symptoms of perimenopause. Additionally, black cohosh has been found to help with mood regulation, potentially easing symptoms of anxiety and depression that can accompany hormonal changes. Its mild estrogenic effect helps balance hormone levels naturally, which can also contribute to alleviating sleep disturbances and improving overall sleep quality. Furthermore, some women report relief from joint and muscle pain when using black cohosh, making it a comprehensive option for addressing multiple perimenopausal symptoms.

3. Vitamin D

  • Source: Sunlight, supplements. The best usage of vitamin D involves ensuring consistent intake through a combination of sunlight exposure, diet, and supplementation. Sunlight is a natural source, and spending 10-30 minutes outdoors a few times a week can help maintain adequate levels, though this can vary based on skin type, location, and season. Dietary sources like fatty fish (salmon, mackerel), fortified foods (milk, cereal), and egg yolks also contribute to daily intake. When these sources are insufficient, vitamin D supplements are an effective option, commonly available in D2 and D3 forms, with D3 being more effective in raising blood levels of vitamin D. The recommended dosage can vary, typically ranging from 600 to 2000 IU per day, depending on individual needs and healthcare provider advice. It’s best to take vitamin D supplements with a meal to enhance absorption. Regular monitoring of vitamin D levels through blood tests can help tailor supplementation to ensure optimal health benefits.
  • Benefits: Vitamin D supports bone strength and may improve mood, essential during perimenopause when estrogen levels decline. It offers numerous benefits for women in perimenopause, playing a crucial role in maintaining overall health and mitigates some of the common symptoms associated with this transitional phase. One of its primary benefits is the support of bone health; vitamin D aids in calcium absorption, which is vital for preventing the bone density loss that can accelerate during perimenopause, reducing the risk of osteoporosis. Vitamin D is also linked to improved mood regulation, which can help with mood swings and depressive symptoms that often accompany hormonal changes. It supports immune function, which is essential for maintaining general health and well-being during a time when the body undergoes significant changes. Ensuring adequate levels of vitamin D can be achieved through safe sun exposure, dietary sources like fatty fish and fortified foods, and supplements if necessary.

4. Wild Yam

  • Activity: Potential estrogenic effects.
  • Usage: Cream or pill form. The best usage of wild yam involves selecting the appropriate form and integrating it into your daily routine to maximize its benefits. Wild yam is available as creams, capsules, tinctures, and teas. For topical application, wild yam cream can be applied directly to the skin, typically on soft areas like the inner arms or thighs, to help with localized symptoms and overall hormonal balance. Capsules and tinctures offer convenient oral options, with typical dosages varying based on the product and individual health needs, often taken once or twice daily. Teas provide a soothing method of intake and can be incorporated into daily rituals. As with any supplement, it’s crucial to follow the recommended dosages and consult with a healthcare provider to ensure that wild yam is used safely and effectively, particularly for those with specific health conditions or who are taking other medications.
  • Benefits: Wild yam is a natural remedy that offers several benefits for women experiencing perimenopause, making it a valuable addition to holistic health strategies. It contains compounds that are believed to mimic the effects of estrogen in the body, which can help balance hormone levels and alleviate common perimenopausal symptoms. One of the primary benefits of wild yam is its potential to reduce hot flashes and night sweats, providing significant relief from these often disruptive symptoms. Wild yam may help improve mood and reduce irritability, contributing to better emotional well-being. It supports overall skin health, potentially alleviating dryness and improving skin elasticity.

5. Magnesium

  • Forms: The best usage of magnesium can vary. You can take it by oral supplement, but a particularly effective method for perimenopausal women is creating and using a magnesium spray. To make a magnesium spray, dissolve magnesium chloride flakes in water, typically at a ratio of 1:1, and transfer the solution into a spray bottle. Spraying this solution onto your feet before bedtime allows for efficient absorption through the skin, helping to relax muscles, reduce cramps, and promote restful sleep. This topical application can be a soothing part of your nighttime routine, offering immediate benefits without the digestive discomfort that some oral supplements can cause. Additionally, magnesium can be taken orally through dietary sources like leafy greens, nuts, and seeds, or as a supplement, with a typical recommended dosage of 300-400 mg per day, tailored to individual needs and under the guidance of a healthcare provider.
  • Benefits: Magnesium is a vital mineral that offers significant benefits for women going through perimenopause, addressing several common symptoms and promoting overall health. One of its key roles is in supporting muscle and nerve function, which can help alleviate cramps, muscle tension, and headaches often experienced during perimenopause. Magnesium is also crucial for bone health, aiding in the prevention of osteoporosis by enhancing calcium absorption and bone density, which is particularly important as estrogen levels decline. Like some of the other remedies, magnesium helps regulate mood and reduce symptoms of anxiety and depression by influencing neurotransmitter function and hormone balance. It can also improve sleep quality, addressing insomnia and restlessness that many perimenopausal women face. Magnesium can be taken through dietary sources such as leafy greens, nuts, seeds, and whole grains, or through supplements, with a typical recommended dosage of 300-400 mg per day. As always, consulting with a healthcare provider is advisable to determine the appropriate intake and ensure it complements other health measures.

Navigating perimenopause with natural remedies offers a holistic and effective approach to managing this phase. As someone who is currently in this phase, I look at it as the beginning, not the end! From the energizing effects of ginseng to the hormone-balancing properties of black cohosh, and the bone-strengthening benefits of vitamin D, these natural options provide significant relief and support. Wild yam and magnesium further contribute to alleviating discomfort and promoting overall well-being. By integrating these remedies into your daily routine, you can embrace perimenopause with a sense of empowerment and balance.

To delve deeper into these natural solutions and discover additional herbs and remedies that can enhance your perimenopausal journey, I invite you to explore my book, Natural Harmony. This comprehensive guide expands on the best practices and benefits of herbal and natural treatments tailored specifically for women in perimenopause. Visit Natural Harmony to purchase your copy of Natural Harmony and continue your path toward holistic health and well-being.

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