What’s Happening in Your Body & How Herbs Can Help
Menopause is something every woman will go through, but it sometimes feels like a mystery until you’re in the thick of it.
The changes can be frustrating, surprising, and even overwhelming at times. But understanding what’s happening in your body makes it easier to navigate.
And the good news? There are herbs that can help support your body through this transition.
You’re Not Losing Your Mind—This is Normal
One of the most unsettling parts of perimenopause is how unpredictable it can be. One day you feel fine, and the next, you’re dealing with brain fog, mood swings, or overwhelming fatigue.
Lots of women feel like they’re losing their minds, but let me assure you—you’re not.
These symptoms can be wide-ranging and unexpected, making it easy to question what’s happening (or your sanity).
We spend most of our lives assuming we’ve settled into who we are, and then suddenly, our bodies shift in ways we never anticipated. It’s a lot to process, but these changes are completely normal. Understanding them and knowing you’re not alone is what makes the difference.
What Happens During Perimenopause and Menopause?
I thought it might help to learn the actual definitions first.
Menopause itself is officially defined as going a full year without a period. But long before that, you may start experiencing symptoms as your body adjusts to shifting hormone levels. This phase—called perimenopause—can start as early as your mid-30s or 40s and last anywhere from a few years to a decade. Oh Yay🙄!
The main driver behind these changes is a drop in estrogen production.
But it’s not just a slow, steady decline, hormones fluctuate, sometimes dramatically.
Estrogen and progesterone work together in a balancing act, and as estrogen drops, progesterone levels shift as well. While several hormones play a role, most of the symptoms you experience come back to these two.
Common symptoms of perimenopause and menopause include:
- Hot flashes and night sweats
- Insomnia
- Weight changes (often a gain)
- Changes in hair growth (loss on legs/underarms, gain on the face)
- Mood swings and emotional changes
- Vaginal dryness
- Cognitive fuzziness (difficulty concentrating, forgetfulness)
- Irregular periods
- Loss of libido
- Urinary urgency
Estrogen is naturally anti-inflammatory, so as levels drop, aches and pains that were once kept in check may start creeping in.
Many women notice new joint pain, especially in the shoulders. The decrease in estrogen can also lead to systemic inflammation, which plays a role in conditions like heart disease, digestive issues, and neurodegenerative diseases.
On top of that, estrogen affects brain health. It helps regulate inflammatory cells in the brain called microglia. When estrogen levels drop, microglia activation can increase, leading to brain fog, mood changes, and even an increased risk of cognitive decline.
Herbal Allies for Perimenopause and Menopause
While menopause is a natural transition, these herbs can help ease the process, offering relief from symptoms and supporting overall well-being.
Black cohosh has been used for centuries, originally for pain relief and calming the nervous system. More recently, it’s been recognized for its ability to ease hot flashes and night sweats.
It’s believed to work by supporting the body’s serotonin receptors, which helps regulate temperature control. It also interacts with opioid receptors, providing mild pain relief and nervous system support.
Some research suggests black cohosh has mild anti-inflammatory properties, making it beneficial for joint pain and stiffness that can arise as estrogen levels drop.
- Precautions: Avoid if pregnant or breastfeeding. Those with liver conditions should use caution and consult a healthcare professional.
- How to use: Typically taken as a tincture, capsule, or tea made from the dried root. Standardized extracts are also available.
Sage is a well-known remedy for excessive sweating, making it a top choice for managing hot flashes and night sweats.
It also has brain-boosting properties, with studies showing it can enhance memory and cognitive function—great for combating menopause-related brain fog.
- Precautions: Avoid large medicinal doses if pregnant or breastfeeding. Those with epilepsy should use caution, as high doses may trigger seizures.
- How to use: Drink as an infusion (tea), take as a tincture, or use a standardized supplement. Fresh or dried sage can also be used in cooking for a daily dose.
Rosemary is a powerful circulatory stimulant that enhances blood flow to the brain, helping with memory, focus, and mental clarity.
Its high antioxidant content also protects against oxidative stress, which contributes to cognitive decline.
Additionally, rosemary has natural anti-inflammatory properties, which can help with joint pain and stiffness that become more noticeable as estrogen’s protective effects fade.
- Precautions: Generally safe, but in high doses, it may raise blood pressure. Avoid if pregnant in medicinal amounts.
- How to use: Drink as a tea, take as a tincture, or use as an infused oil for topical application. Cooking with rosemary regularly also provides benefits.
As estrogen declines, its natural anti-inflammatory effects weaken, leading to increased joint pain, stiffness, and even arthritis-like symptoms.
Turmeric, rich in curcumin, is one of the best herbs for fighting inflammation. It helps reduce joint discomfort, improve mobility, and support overall inflammatory balance in the body.
- Precautions: Turmeric may thin the blood, so use caution if taking blood thinners.
- How to use: Best absorbed when paired with freshly ground black pepper (piperine), which enhances curcumin absorption. Can be taken as a capsule, tincture, or added to food and golden milk recipes.
Ginseng is an adaptogen, meaning it helps the body adapt to stress while boosting stamina and mental clarity.
It can help with menopause-related fatigue, low energy, and brain fog. It also has a balancing effect on hormones, supporting overall resilience.
- Precautions: Avoid if you have high blood pressure or are prone to anxiety, as ginseng can be stimulating. Use with caution if taking blood sugar or blood pressure medications.
- How to use: Available as capsules, tinctures, or powdered root to add to teas and smoothies.
Red clover contains phytoestrogens, plant compounds that mimic estrogen in the body. This makes it particularly helpful for balancing hormones, easing hot flashes, and reducing night sweats.
It also supports bone density, which becomes increasingly important post-menopause as estrogen levels drop.
- Precautions: Avoid if you have a history of estrogen-sensitive conditions (such as certain types of breast cancer). Consult a professional if taking blood thinners, as red clover may have mild anticoagulant effects.
- How to use: Commonly taken as a tea, tincture, or standardized supplement. The dried flowers can also be added to food.
I love adding this to many of my favorite tea blends for its hormonal support and it’s flavor.
Mood swings, irritability, and emotional ups and downs are common during perimenopause.
St. John’s Wort is well-known for its ability to support emotional well-being and may help with mild depression or anxiety related to hormonal shifts. It works by increasing serotonin, dopamine, and norepinephrine levels, supporting a balanced mood.
- Precautions: Avoid if taking antidepressants, birth control, or other medications, as St. John’s Wort can interfere with drug metabolism. Some folks may experience an increased sun sensitivity, so use caution with prolonged sun exposure.
- How to use: Best taken as a tincture, capsule, or tea. It’s often combined with other calming herbs like lemon balm or passionflower for added nervous system support.
Every Woman’s Experience is Unique
How long it takes to move through perimenopause varies from person to person.
Some women transition in just a few years, while others experience symptoms for much longer. My own journey lasted about 5-6 years, while my mother had hot flashes and sleep issues well into her later years.
One important note: you can still get pregnant during perimenopause—even when your cycle is irregular. If avoiding pregnancy is a concern, don’t assume you’re in the clear just yet!
While this phase of life can be challenging, it’s also an opportunity to tune in to your body and give it the support it needs. With the help of these herbs and some lifestyle adjustments, you can move through menopause feeling strong, balanced, and in control.
And don’t forget to enjoy this time of your life. It’s important to enjoy every part of life. Don’t fight the flow of nature. It will come regardless, so have fun and enjoy the good times.
Final Thoughts
Menopause is a natural transition, not a disease to be “fixed.” Understanding what’s happening in your body and having the right tools at your disposal makes all the difference. Herbs are just one way to support yourself through the process, helping ease symptoms and keep you feeling your best.
I hope this gives you a clearer picture of what’s going on during this time and how you can work with your body to make the transition smoother. If you’ve tried any of these herbs, I’d love to hear your experience—let’s keep the conversation going.
Click this link if you’d like to learn more about making your own home herbal remedies.
