Adaptogens for Menopause: One Woman’s Experience

Leaning into menopause is not for the faint of coronary heart. Whereas it is a utterly regular section of life (most individuals with a uterus will expertise it in some unspecified time in the future), these hormone fluctuations can nonetheless create a cascade of signs.

For me, the worst of them is mood swings. A dip in estrogen may cause points together with your feel-good neurotransmitter serotonin, resulting in signs like melancholy, anxiousness, or irritability in menopausal individuals, per Johns Hopkins Medicine. One second, I am simply high quality, after which the following, I am utterly depleted of my endurance. Add to that the each day stressors of center age (elevating my little one, worrying about my getting older dad and mom, tending to my profession…you get the image) and it is no marvel I typically really feel like I am on an emotional curler coaster.

Every year within the U.S., about 1.3 million individuals make the transition into menopause, per the National Library of Medicine. And as society continues to speak about it extra, and ladies demand higher care, remedy choices have gotten extra out there and widespread. The standard route is usually hormone replacement therapy (HRT), however there are alternate options.

I made a decision to attempt a pure treatment to assist easy my temper: adaptogens. These plant-based molecules are thought to assist steadiness the physique by abating hormone-induced stress, anxiousness, and fatigue. Whereas they’re usually seen as a fringe addition to a extra wellness guru-y lifestyle, I figured I had nothing to lose. Turned out, I had all the pieces to achieve. Learn on to listen to my expertise with taking adaptogens for menopause.

Associated Tales

First, what are adaptogens sometimes used for?

You’ll have seen some issues on social media about adaptogens—seemingly movies about mushroom powders you’ll be able to combine into drinks that declare to assist with focus or power. However adaptogens have been round in Japanese cultures and Ayurvedic drugs for hundreds of years. In accordance with the Cleveland Clinic, these herbs and mushrooms are thought to assist restore your physique’s pure steadiness by supporting its stress response system.

In medical phrases, this method is known as the hypothalamic-pituitary-adrenal (HPA) axis, which incorporates the hypothalamus and pituitary gland in your mind and the adrenal glands above your kidneys, per the Cleveland Clinic. These glands produce and launch many various kinds of hormones, together with cortisol.

Another causes individuals flip to adaptogens embrace the next, per the Cleveland Clinic:

• To alleviate anxiousness
• To scale back fatigue/enhance power
• To manage emotional reactions to emphasize
• To spice up immunity

Throughout menopause particularly, the hormones estrogen and progesterone fall, whereas the stress hormone cortisol (which is made in your adrenals) can rise, per The Menopause Society. That chemical change, paired with life’s each day pressures, can wreak havoc in your anxiousness ranges and psychological well being. On this occasion, adaptogens might then do what their identify signifies: assist the physique adapt, whereas offering a pure reset of cortisol ranges.

And whereas adaptogens are typically well-tolerated, there are doable delicate negative effects, relying on the kind of herb you are taking. This will embrace: nausea, constipation, diarrhea, stomach ache, or allergic response, per the Cleveland Clinic. Because of this it is essential to speak to your physician earlier than making an attempt adaptogens to see in the event that they’re best for you (and to verify they do not negatively work together together with your different medicines or well being circumstances).

The varieties of adaptogens I used

My go-tos are of the mushroom selection—together with reishi, lion’s mane, and cordyceps. Every morning, I whisk a powder with all three into my espresso. Then within the late afternoon, I pop two ashwagandha capsules (an herb usually used to enhance temper and scale back anxiousness, per the National Institutes of Health) as a part of my workday wind-down. Whereas I did not really feel a lot of a distinction at first, over time, I’ve discovered myself coping extra successfully with no matter life throws at me.

Different varieties of adaptogenic herbs embrace: Asian ginseng, eleuthero, rhodiola, schisandra, and tulsi or “holy basil,” per the Cleveland Clinic and UCLA Health.

Do adaptogens actually work?

Irrespective of the kind of adaptogenic you attain for, it is essential to do not forget that the analysis surrounding these substances (particularly mushrooms) continues to be restricted and ongoing, per UCLA Well being. That stated, there are newer research surfacing that time to adaptogens’ effectiveness—ashwagandha particularly. Living proof: A September 2023 evaluation and meta-analysis within the Journal of Functional Foods discovered that wholesome, pressured adults who took ashwagandha each day had considerably decrease cortisol ranges after 56 or 60 days of remedy in comparison with a placebo.

One other factor to remember: Some adaptogens might negatively work together with sure medicines, together with these prescribed for coronary heart points and hyperthyroidism, in addition to some antidepressants². So, make sure to examine in together with your well being care supplier earlier than giving them a attempt.

How adaptogens helped my menopausal temper swings

I spent 15 years on contraception earlier than I used to be able to have a toddler, however I used to be by no means thrilled with the way it made me really feel. Whereas common, lighter intervals have been terrific, the burden acquire, sore boobs, and nausea have been most actually not.

Once I entered perimenopause, I wished to keep away from taking hormones if doable. I stored seeing adaptogens popping up all over the place—in glowing water, teas, tinctures, and even gummies—and have become curious. I felt frazzled, moody, and worn down, and I believed making an attempt a pure answer can be a superb first step.

Anna Barbieri, MD, an OB/GYN and Menopause Society licensed practitioner, says lots of her sufferers go for adaptogens, too. “They match proper on this center floor for girls who will not be prepared for a contraception capsule or hormone remedy, however wish to merely see if a few of these signs could be corrected,” she says.

Similar to research on adaptogens usually, research relating to adaptogens for menopause particularly are restricted. However there are some hopeful findings. One small December 2021 examine within the Journal of Obstetrics and Gynecological Research³ discovered that ashwagandha relieved delicate to reasonable signs higher than a placebo in 100 perimenopausal ladies. And a small April 2012 examine in Menopause discovered that ginseng (one other fashionable adaptogenic herb) relieved menopause signs in a bunch of 70 ladies when in comparison with a placebo.

There’s additionally some anecdotal proof to assist adaptogen use for menopause-related issues: Some individuals have discovered it not solely helps with the irritability, anxiousness, and melancholy related to menopause, but in addition vasomotor signs (i.e., scorching flashes and night time sweats).

It didn’t occur in a single day, however after a number of weeks of each day dosing (2 grams of mushroom powder within the morning, and two 1,500-milligram ashwagandha capsules within the afternoon), I began to really feel some reduction. I nonetheless take each blends on the common, and I’m much less irritable and indignant, extra targeted, and may higher maintain area for sturdy feelings. I’ve even discovered that my sleep quality has improved (which is useful, as individuals in perimenopause are inclined to cope with insomnia, per Johns Hopkins Medicine).

Different methods to deal with menopause temper swings

Whereas they could be useful for some, adaptogens aren’t essentially a cure-all for menopausal temper swings. The transition impacts totally different individuals in numerous methods. Relying on severity, different therapies could also be wanted, which might embrace the next:

Hormone remedy

“We can not ashwagandha ourselves out of menopause,” says Dr. Barbieri. “I don’t assume adaptogens are wherever near the facility of hormone remedy, however they are often helpful companions or additions to total well being administration.”

HRT is among the extra widespread menopause therapies. It sometimes includes additional doses of estrogen or progesterone within the type of a cream, patch, or capsule. Whereas the most important advantages are normally reduction from scorching flashes, vaginal dryness, or different bodily signs, HRT additionally has the potential to offer mood-boosting advantages, by re-stabilizing your hormone ranges, per the Mayo Clinic.

Antidepressants

FDA-approved antidepressants are additionally used to ease psychological well being signs related to menopause. In truth, a July 2014 examine in JAMA Internal Medicine discovered the mixture of SNRI venlafaxine (a kind of antidepressant) and estrogen have been efficient at relieving scorching flashes, and a January 2015 examine in Menopause discovered paroxetine (an SSRI antidepressant) decreased the quantity of nighttime awakenings from menopausal signs like scorching flashes and improved total sleep high quality.

Most significantly, antidepressants have additionally been proven to calm hormonal melancholy and anxiety⁷, which might elevate your psychological outlook throughout this huge life transition.

Life-style changes

Past medicines, altering up your way of life habits may also play an element in easing menopausal temper swings. I do my greatest to eat a balanced food regimen (more often than not, anyway!), get my train by operating across the park, and meditate each day. I am assured these elements additionally make a distinction in my emotional state and wellness as an entire.

Speaking it out

I take consolation in figuring out I’m not braving menopause signs alone. Lots of my associates are additionally going by way of it, too. Acknowledging our signs, together with temper swings, helps to validate and higher handle them. What we’re going by way of is actual, and sharing with out disgrace permits me to raised give and obtain assist from my associates as we climate the transition collectively.

And naturally, reaching out and speaking to a psychological well being skilled is all the time a superb choice in case your temper swings are interfering together with your day-to-day.

The underside line

I firmly imagine my each day dose of adaptogens helps me obtain and keep a extra grounded baseline at this level in my menopause journey. They’re not the one piece of the puzzle, however they’re an essential a part of it. Placebo impact or not, I really feel way more balanced and even-keeled. Save for a barely earthy/funky style in my morning espresso, I’ve had no negative effects. Given the advantages I’ve skilled, I’m going to maintain taking them.

Backside line: If you wish to give adaptogens a attempt, make certain examine in together with your health-care supplier first to verify they’re best for you, decide which of them will greatest goal your particular signs, and ensure you’re getting an acceptable, efficient dose.

Lastly, bear in mind no adaptogen can change a disturbing circumstance or triggering scenario that alters your temper, particularly throughout menopause. Solely you’ve bought the attention and knowledge to try this!

“Now we have to be very cognizant to the truth that typically the surroundings itself must be modified, moderately than the response to it,” Dr. Barbieri says.