People who are dealing with menopause may have to live with symptoms such as hot flashes, night sweats, mood changes, brain fog, and trouble sleeping. While you can take different types of medication to manage or ease these symptoms, it’s always good to have a few natural ways to complement your treatment. Adaptogens can be a great way to do that.
What Are Adaptogens?
Adaptogens are herbs, plants, and roots that can help the body maintain balance and manage stress. Health experts estimate that they interact with the body’s hypothalamic-pituitary-adrenal (HPA) axis. This combination of systems is responsible for initiating your body’s stress response and has a major role in how your body maintains its overall balance. This is important because different external and internal factors can throw your body’s systems out of whack.
When stressed, the HPA releases cortisol, which is a steroid hormone. The presence of cortisol initiates temporary bodily changes that instinctively allow you to respond to stress. Though this response can be helpful in the short term, prolonged stress can negatively affect your immune system, metabolism, nervous system, and cardiovascular system. This is why it’s essential to find ways to keep your body in balance.
To qualify as an adaptogen, the herb or plant has to be nontoxic at normal dosage levels, support the body’s ability to manage stressors, and help the body return to its stable state. While some people can take adaptogens as supplements, others make teas or add the powder to their smoothies. Given that they’re herbs and plants, though, you can also use them in dishes like soups and stews.
How They Can Ease Menopause Symptoms
Menopause is a significant change in which the hormonal fluctuations result in a variety of symptoms. These symptoms are not only frustrating, but they can also be stressful. The body’s response to this can be to release cortisol. Though the effects of cortisol can be helpful for a short time, the negative effects of prolonged exposure to cortisol can make menopause even more difficult.
Adaptogens can help to build up your body’s resilience to stress so that you don’t have the continued release of cortisol. There is also some evidence that adaptogens can help to lower cortisol. If this happens, you may have less anxiety, weight gain, and sleep disturbance.
Brain fog is one of the possible symptoms of menopause, and adaptogens can help to alleviate it. They may encourage brain health in ways to lead to better mood, memory, and concentration. Additionally, some people have to deal with weight gain during menopause because their metabolism slows down. Adaptogens may combat this as they can help your body maintain its natural metabolism.
Finally, bringing some more balance to your hormones may help with the most prevalent menopause symptoms: night sweats and hot flashes.
You May Also Like
5 Great Sources of Adaptogens
1. Ashwagandha
You may have heard of this herb before because it’s one of the most studied out there. It’s been known to promote vitality, mental health, hormonal balance, and a good night’s sleep. By helping your body balance its nervous and endocrine systems, you’ll have more control over your cortisol levels. Additionally, it can mimic the neurotransmitter GABA, which helps you to sleep. All of this can help to manage your menopause symptoms.
This herb is most commonly available as a powder that you can incorporate into a beverage or smoothie. You may also be able to find it in tablets or gummies.
2. Rhodiola Rosea
This adaptogen is sometimes called golden root and is known to combat fatigue, mood changes, and poor cognition. These are all issues that you might face if you’re dealing with menopause. It may also increase your stamina and energy. Studies suggest that Rhodiola’s active compounds – rosavin and salidroside – can bring balance to the central nervous system.
While it’s available in tablet or capsule form, it can be at risk of adulteration. That’s why health experts suggest looking for brands that have a USP or NSF seal. Generally, you should also choose supplements that contain three percent rosavins and one percent salidrosides.
3. Maca Root
Traditionally, this Peruvian root has been used to increase energy, stamina, and libido. This can be helpful for those in menopause because sexual interest can be one of the things that wane. As it balances your hormones, maca root can also ease hot flashes and mood swings. Health experts suggest that these benefits arise from the way maca root’s bioactive compounds – macamides and glucosinolates – interact with the hypothalamic-pituitary-gonadal (HPG) axis.
Maca root is available in the form of tablets and capsules, but there’s also a powder. Some people use the powder in their smoothies, beverages, hot cereals, or breakfast muffins. Apart from the adaptogenic benefits, maca root also contains protein, carbohydrates, and fiber.
4. Schisandra
This berry has been used in Traditional Chinese Medicine to support liver health, stress management, and stamina improvement for a long time. Where menopause is concerned, it can help with hot flashes, mood swings, brain fog, and better sleep. Though more research needs to be done, health experts suggest that Schisandra’s active compounds are responsible. It contains schizandrin and gomisin that can help to regulate the HPA.
While it’s possible to eat the berries of the plant, you may not get the same level of benefits that the supplements offer. However, it can interact with certain medications and cause an allergic reaction, so talk to your doctor before taking it.
5. Reishi Mushrooms
This adaptogen is considered to be a super herb in Traditional Chinese Medicine. It can help balance your hormones, which can help with menopause symptoms. It may ease anxiety, irritability, hot flashes, and sleep problems.
With Reishi mushrooms, the recommended usage is based on how you’re going to consume them. Eating the mushrooms can deliver the most potent dose, but it’s also available as an extract, supplements, or in a dried form. It’s best to talk to your doctor about which form is best for you because it can have side effects as well.
Other Health Benefits You’ll Love
As you might expect, the health benefits of adaptogens go further than helping with menopause. Generally, they can boost your energy, help to detoxify your liver, reduce inflammation in the body, reduce pain, and ease anxiety.
The specific health benefits can also depend on which adaptogens you include in your diet. For example, ashwagandha can reduce anxiety and depression, while Ginseng is known to fight chronic fatigue. If you consume reishi mushrooms, you can benefit from a boost to the immune system and potentially reduce cancerous growths.
Rhodiola can reduce fatigue, depression, and pain, and Schisandra can improve your concentration, coordination, and endurance. Those who incorporate Tulsi or holy basil into their meals may increase their focus, boost their immune system, and manage their anxiety. Turmeric can reduce your depressive episodes, and Goji berries may help you sleep.
It’s important to note, though, that some adaptogens can have side effects even when consumed within their suggested doses. Ginseng may interact negatively with blood thinners, and Astragalus shouldn’t be consumed if you’re on any medications that are designed for the immune system. Licorice root isn’t recommended when you’re pregnant or if you’re dealing with kidney or heart problems.
Some people may be allergic to Goji berries and Rhodiola may cause dizziness and dry mouth. It’s best to talk to your doctor if you’re thinking about adding adaptogens to your diet. They can let you know if they’ll be incompatible with your medical regimen or may have side effects you should be concerned about.
You should also know that herbal supplements aren’t as tightly regulated as medication so it’s important to pay attention to the ingredients and doses.
There’s medication available for dealing with menopause, but that’s not your only option. Including the right adaptogens in your diet can help to ease your symptoms naturally. Since some of them can have side effects, you should talk to your doctor to ensure that they don’t negatively affect your health.
