karenmartel

Here are a few of my favorite herbal supplements that are known to support hormonal health:

1. Maca Root: Hailing from the mountains of Peru, maca is often referred to as a superfood for hormones. It’s been shown to help alleviate menopausal symptoms like hot flashes, night sweats, and mood swings. It’s also thought to support the adrenal glands, which is key for managing stress and keeping cortisol levels in check. Research spotlight: A 2006 study published in the International Journal of Biomedical Science found that maca supplementation helped improve mood and reduce symptoms like anxiety and depression in perimenopausal women.
2. Black Cohosh: Black cohosh is one of the most well-researched herbal remedies for menopausal symptoms. It’s been found to help reduce hot flashes and night sweats, making it a go-to for many women transitioning through menopause. Fun fact: Black cohosh’s scientific backing dates as far back as 2010, with research in the Menopause journal showing its effectiveness in alleviating vasomotor symptoms (a fancy way of saying those pesky hot flashes).
3. Vitex (Chaste Tree Berry): Vitex is another powerhouse herb for women’s health. It’s often used to alleviate symptoms of PMS and balance hormones during perimenopause. Vitex is thought to work by influencing the pituitary gland, which helps regulate the production of progesterone—a key player in maintaining hormonal harmony.

Dietary Changes: You Are What You Eat I’m sure you’ve heard the saying, "You are what you eat," and when it comes to hormonal health, it couldn’t be truer. What you put on your plate can have a massive impact on how you feel, particularly during those hormonally challenging years.

1. Balance Your Fats: Healthy fats are essential for hormone production. This means including more omega-3-rich foods like wild-caught salmon, flaxseeds, and chia seeds in your diet. Not only do these fats help support hormone synthesis, but they also combat inflammation, which can exacerbate symptoms like joint pain and brain fog.
2. Fiber for Detox: Your gut plays a critical role in eliminating excess hormones, particularly estrogen. By getting enough fiber in your diet—think vegetables, legumes, and whole grains—you can support healthy digestion and prevent estrogen dominance, a condition that’s linked to weight gain, PMS, and mood swings.
3. Phytoestrogens: These are naturally occurring plant compounds that can mimic the effect of estrogen in the body. Foods like flaxseeds, soy (preferably organic and non-GMO), and sesame seeds contain phytoestrogens and can be beneficial for women in perimenopause or menopause, where estrogen levels are fluctuating or declining.
4. Blood Sugar Balancing: This is huge, especially during menopause. Eating a diet that stabilizes blood sugar—meaning more protein, healthy fats, and fiber, and less refined sugar—helps prevent those energy crashes and mood swings that can feel impossible to avoid. Aim for meals that include a balance of macronutrients (protein, carbs, and fats) to keep blood sugar steady.

Lifestyle Modifications: Habits That Matter Beyond herbs and food, how you live your daily life can have a significant impact on how your hormones behave. Let’s face it: modern life can be stressful, and stress is one of the biggest disruptors of hormonal balance.

1. Stress Management: Chronic stress leads to elevated cortisol levels, which can throw off your entire hormonal balance. Practices like yoga, meditation, deep breathing, or even regular walks outside can make a huge difference in managing stress. Research backs this up: A study published in the Journal of Behavioral Medicine found that women who practiced mindfulness and relaxation techniques experienced a significant reduction in stress and improved overall well-being during perimenopause.
2. Sleep: Sleep is non-negotiable for hormonal health. When you don’t get enough rest, your body has a harder time regulating cortisol, insulin, and other key hormones. Aim for 7-9 hours of quality sleep each night. You can support better sleep by creating a relaxing bedtime routine, avoiding screens an hour before bed, and keeping your bedroom cool and dark.
3. Move Your Body: Exercise isn’t just about weight loss (although that’s an awesome side effect). Regular physical activity helps regulate cortisol, improves insulin sensitivity, and supports healthy estrogen metabolism. Resistance training is especially important as it helps preserve muscle mass and bone density—two things that decline during menopause.
4. Detox Your Environment: From the products you put on your skin to the air you breathe, toxins are everywhere. Many of these toxins, like parabens and phthalates, are known endocrine disruptors, meaning they can interfere with your hormones. Start swapping out conventional products for cleaner, non-toxic alternatives whenever possible.

The Bottom Line: Natural and Holistic Approaches Can Work While conventional treatments like HRT are incredibly effective for many women, there’s no one-size-fits-all solution when it comes to hormonal health. The beauty of natural remedies is that they can be used alongside traditional treatments or on their own to support your body’s innate ability to heal and balance.

If you’re curious about how these natural approaches might work for you, I always recommend starting small—try incorporating one or two herbal supplements or making a few dietary changes, and see how your body responds. And, as always, consult with a healthcare provider or hormone specialist (like me!) to make sure any new supplement or dietary change is right for your unique needs.
References:

• International Journal of Biomedical Science (2006). "Effect of Maca Supplementation on Mood and Energy Levels in Perimenopausal Women."
• Menopause Journal (2010). "The Effect of Black Cohosh on Hot Flashes in Postmenopausal Women."
• Journal of Behavioral Medicine (2013). "Mindfulness-Based Stress Reduction and Hormonal Balance in Women Experiencing Menopausal Symptoms."

Ready to feel empowered by your hormones, not ruled by them? Let’s work together on finding your balance—naturally!