By: Svetlana Pasarić |
8 plants for a happier menopause |
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Menopause is really not the favorite part of life for many women.
It brings up a number of problems such as hot flushes, insomnia, depression, irritability, decreased libido.
An imbalance of hormones after menopause increases the risk of osteoporosis and cardiovascular disease.
The good news is that a healthy lifestyle, good diet and regular exercise can help reduce the unpleasant symptoms of menopause and its consequences.
Furthermore, some plants can also help you and such plants are the topic of this article.
Most herbs for menopause have estrogenic effects, because they contain phytoestrogen - a natural estrogen.
Menopause is mainly characterized by a lack of estrogen, causing the appearance of unpleasant symptoms.
Phytoestrogen act like human estrogen and replaces lack of this hormone in the body.
However, there are plants that have the effect of progesterone (wild yam, Chaste-tree) and plants which regulate the performance of the endocrine system and establish normal levels of hormones in the body (maca, yellow primrose and nettle).
1. Ginseng
Ginseng (Panax ginseng) is an ancient plant, which the people of China, Korea and the United States have been using for thousands of years.
Ginseng has a unique composition, thanks to which it helps with many health problems, including symptoms of menopause.
Ginseng contains phytoestrogen, whose chemical structure is very similar to human estrogen.
Because of that ginseng is a great help in menopause, which is primarily characterized by a lack of estrogen.
Ginseng can relieve fatigue, lack of energy, memory problems, and sleep disturbance. In addition, this plant is the greatest aphrodisiac, tonic and rejuvenator of the organism.
Other plants characterized by a high content of natural estrogen are:
- Ginkgo biloba
- Dong quai (Angelica sinensis)
- Black Cohosh (Cimicifuga racemosa)
- Red clover (Trifolium pratense)
- Licorice (Glycyrrhiza glabra, licorice)
- Shatavari (Asparagus racemosus)
- Ashwagandha (Withania somnifera)
2. Maca
Maca (Lepidium meyenii) is a plant originally from Peru. This plant was used by Peruvians since the ancient times as a food and medicine for increasing energy and endurance, regulating hormones and enhancing libido.
Today, maca is considered as one of the most effective herbs to relieve the symptoms of menopause.
Maca improves the endocrine system, which is responsible for the production of hormones. In this way, maca establishes hormonal balance in the body.
This plant also improves sexual function in women and increases energy and durability.
That is why many doctors consider maca to be a harmless natural alternative to the hormone therapy.
For menopausal women, maca is especially beneficial. In menopause, hormone levels decline can cause memory problems, decreased libido, and heat waves. Maca restores the natural balance of hormones and relieves symptoms of menopause.
3. Chaste-tree
Chaste-tree (Vitex Agnus castus) is a wild plant that grows in the Mediterranean, Southern Europe and Central Asia.
Chaste-tree does not contain hormones. Its effects are based on reducing the secretion of prolactin by dopamine neurons.
This establishes a balance of progesterone and estrogen during the menstrual cycle.
Chaste-tree reduces estrogen, FSH and prolactin and increases progesterone.
4. Black Cohosh
Black Cohosh (Actaea racemosa) is a plant of the family Ranunculaceae, which grows naturally on the east coast of North America.
Native American tribes have long been using this plant for relieving a range of women's problems.
In the 18th century, the extract of this plant was introduced in gynecology. Since the 40’s of the last century, it is being used in Germany as a natural hormone substance for regulation of climacteric symptoms and premenstrual and menstrual disorders.
Several substances in the root of this plant - acetin, formonetin and triterpene - act as natural estrogen.
Black Cohosh provides effective help for hot flashes, insomnia, depression and other symptoms of menopause.
5. Field horsetail
Field horsetail (Equisetum arvense) belongs to a very old branch of fern. Preparations made of field horsetail were used even by the ancient Greeks and Romans.
They believed that this plant stops bleeding, helps against ulcers and wounds, tuberculosis and kidney diseases.
This plant is rich in glycosides and preserves the health of hormonal system, heart and bones, which is why it is especially recommended for women in menopause.
Field horsetail tea prevents osteoporosis, builds bone and helps speed healing of fractures.
Field horsetail can prevent hot flashes, bloating and fatigue. In addition, it helps with urinary problems and kidney stones.
6. Nettle (Urtica shares)
Nettle is a wonderful herb that helps with many health problems, including symptoms of menopause.
Nettle nourishes the endocrine system, which is responsible for the production of hormones. This plant is an excellent source of calcium, magnesium, chlorophyll, chromium, and other important nutrients necessary to menopausal women.
Nettle normalizes the production of hormones, improves bone health, cardiovascular system and kidneys, regulates blood sugar, and provides energy and vitality.
Nettle can be used in salads, for making green smoothies; it can be cooked as leafy vegetables or you can use it for making tea. It is recommended that you drink two cups of nettle tea every day.
7. Ashwagandha
Ashwagandha (Withania somnifera) is a wild plant that grows in the Mediterranean region and Africa. However, this plant enjoys the greatest popularity in India, where it is grown in large quantities and is used in Ayurvedic medicine.
Ashwagandha is a plant of very broad spectrum – it effects the digestive, cardiovascular, respiratory, nervous and reproductive systems.
Reduces stress, strengthens the immune system and rejuvenates the body.
Ayurveda believes that ashwagandha can successfully help in reducing the symptoms of menopause.
Ashwagandha has a beneficial effect on the endocrine system and helps to balance hormones in the body. Additionally, this herb improves the female reproductive system, reduces inflammation and increases fertility.
8. Evening primrose oil
Yellow primrose (Oenothera biennis) is a South American plant, which arrived in Europe in the 17th century.
Yellow flowers of these plants are opened in the evening, but only briefly. Flowers wilt before sunrise, but the next night, new flowers will adorn this fascinating plant.
Yellow primrose is considered to be one of the richest natural sources of essential fatty acids - alpha-linolenic acid (LA) and 72% gamma-linolenic acid (GLA) 9%.
GLA is a precious ingredient that is necessary to our body. Gamma linolenic acid can be found in only a few species of plants, and yellow primrose is one of them.
GLA is a source of prostaglandins, which helps regulate the hormonal balance in the body and maintains women’s health during the menopause.
Evening primrose oil is especially recommended if you suffer from hot flashes and night sweats.
Nutrition is an essential
Do not forget the importance of a healthy diet.
Many nutritionists believe that with the help of food can with high accuracy regulate hormone levels in the body.
Many foods contain natural phytoestrogens and can certainly help in the time of menopause. Among these foods are:
- soy and soy products
- seeds - flax, sesame, sunflower
- whole grains and legumes
- nuts - almonds, peanuts
- garlic and onion
- dates
- chestnut
- watermelon
- alfalfa
- asparagus
- cherry
- carrot
- pomegranate
- sweet potatoes.
Physical activity is of paramount importance
Exercise raises levels of estrogen in the body, can significantly reduce the risk of osteoporosis and heart disease, and contributes to weight loss, reduce stress, hot flashes, irritability and insomnia.
Even if you are not in a good shape, it is never to late to start exercising.
Enjoy walking, cycling, working in the garden, swimming, cardio training on fitness machines and dance with your partner.
Menopause is not a period of suffering, it is rather a process trough which every woman has to go trough. A healthy diet, exercise and herbs will ensure that this period passes easily and happily.
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