Published: 20 April 2023
We live in stressful times, surrounded by constant noise and, at times, it feels like even a small thing can throw us completely off balance. However, sometimes it can be a big change in our life, such as menopause, which seems to be an unwelcome gift that keeps on giving – starting from hot flushes, to the feeling of anxiety, irritability, and sadness up to keeping us up at 3 am.
When looking for solutions to these symptoms, a recent survey found that 95% of women prefer to try natural therapies rather than HRT as they worry about the health risks of HRT. If you want to know more about the difference between HRT and natural supplements, we’d like to welcome you to read our article ‘Natural Supplements vs HRT: Doctor’s Guide to Relieving Hot Flushes and Night Sweats During Menopause’.
When it comes to starting alternative therapies there’s a myriad of options out there so where should you start looking for the best natural remedies to reduce anxiety and stress and help you sleep at night? Not to worry, we have the answer for you right in this article. If you are on a mission to find vegan, hormone-free and natural supplements to help you deal with anxiety, insomnia and menopausal mood swings look no further! Let us introduce to you a selection of natural herbs and plants that can help you – namely, ashwagandha, holy basil and maca root.
Let’s discuss each, including the various studies that have been conducted on their effect and maybe you will find the solution you are looking for. So sit back, relax, get yourself a cup of tea (or a glass of wine) and let’s dive into the world of natural remedies.
ASHWAGANDHA
Ashwagandha, also known as Withania somnifera, is a herb commonly used in Ayurvedic medicine, a traditional system of medicine originating in India. It is also known as Indian ginseng or winter cherry. The root and berry of the plant are used to make medicine. Ashwagandha has been used for centuries to help fight stress and promote overall well-being. It is a secret (well, maybe not so secret) adaptogen that’s believed to have a range of health benefits.
A recent study, using a high-concentration full-spectrum extract of Ashwagandha roots, was conducted to assess the safety and efficacy of reducing stress and anxiety and improving the general well-being of adults who were under stress.
In comparison to the placebo group, the treatment group displayed a significant reduction in scores on all the stress-assessment scales within two months. Additionally, the serum cortisol levels were also substantially reduced in the Ashwagandha group. The study concluded that a high-concentration full-spectrum Ashwagandha root extract (KSM-66) safely and effectively improves an individual’s resistance towards stress, thereby improving self-assessed quality of life.
A number of patients suffering from insomnia and anxiety took part in a double-blind, randomized, placebo-controlled study, which revealed that ashwagandha root extract has potential benefits in improving sleep parameters without causing adverse reactions. This study revealed promising results and found that ashwagandha root extract improved:
- sleep onset latency (shorter time to fall asleep),
- total sleep time,
- sleep efficiency,
- wake after sleep onset (the time that a person spends awake in the middle of the night after initially falling asleep).
Sleep is a crucial and basic need but that doesn’t mean we always get enough of it. Sleep deprivation is costing us more than the few pounds we spend on extra strong coffee (or other stimulants) because it has a ripple effect on all other areas of our life. If you’d like to know about the impact of insomnia, in our recent article ‘The Impact of Sleep Problems on Menopausal Women’, we highlighted the importance of sleep, in particular for women in menopause and discussed the potential negative impact (such as weight gain) of sleep deprivation.
Findings from another study on perimenopausal women suggest that Ashwagandha root extract can be a safe and effective option to relieve mild to moderate climacteric (menopausal) symptoms. Taking 300mg of Ashwagandha has been found to have anxiolytic and anti-inflammatory effects and may improve cognitive function, endurance, and overall well-being.
The outcomes of this study were measured using the menopause rating scale, menopause-specific quality of life, hot flash score, and hormonal changes in estradiol, follicle-stimulating hormone, luteinizing hormone, and testosterone. In comparison to placebo, it was found that Ashwagandha intake was associated with:
- improved menopause-specific quality of life
- significant increase in serum estradiol (which can improve symptoms such as hot flushes, vaginal dryness, mood swings, and decreased bone density)
- significant reduction in serum FSH and LH (high levels of FSH and LH have been associated with an increased risk of osteoporosis, cardiovascular disease, and other health issues)
- no changes in the serum testosterone level
Additionally, another study found that taking ashwagandha extract can result in a significant reduction in anxiety over a period of 60 days. Moreover, hormonal changes were also observed in relation to reducing levels of cortisol (the stress hormone) in the morning and decreasing DHEA-S levels (high levels of DHEA-S have been associated with increased risk for certain health conditions, such as polycystic ovary syndrome PCOS, and may also indicate adrenal dysfunction). It can be concluded that ashwagandha extract may have anxiolytic effects, meaning it can reduce anxiety and promote a sense of calmness and relaxation.
Ashwagandha intake also showed a slight increase in testosterone levels in males (which can lead to increased sense of well-being, better mood, and improved cognitive function). Sounds good, right?
But before you rush off to get yourself some ashwagandha extract, let us talk a little more about a couple of other natural remedies for anxiety, insomnia and mood swings that may also pique your interest.
MACA ROOT
If you are looking for natural and effective remedy to boost energy, improve fertility, enhance libido, reduce menopausal symptoms, and improve mood we’d recommend checking out maca root, also known as Peruvian ginseng. It is a root vegetable, packed with vitamins, minerals, and antioxidants. Maca root has been used for centuries by indigenous Peruvians for its medicinal properties.
One study that focused on using maca to reduce menopausal discomfort in perimenopausal women found, that after two months of taking maca root, majority of women experienced significant reduction of their menopausal symptoms. The key results of this treatment were:
- increase in estrogen and follicle-stimulating hormone levels,
- reduction in blood pressure,
- reduction in body weight,
- decrease of triglycerides and cholesterol levels.
Due to these finding it can be suggested that maca is a potential non-hormonal alternative to HRT for perimenopausal women.
The conclusion that maca could be an attractive alternative to hormone therapy programs could be further supported by results from studies on early-postmenopausal women. These studies established that maca helped balance hormone levels (stimulating the production of estrogen and suppressing blood FSH while increasing HDL) and alleviate menopausal symptoms, particularly hot flashes and night sweats.
HOLY BASIL
Another herb that we’d like to introduce as a great natural remedy for mood disorders is Holy Basil, often called Tulsi. Holy basil is thought to provide a variety of health advantages, including the ability to:
- relieve stress and anxiety,
- reduce inflammation,
- enhance digestion,
- strengthen the immune system
It’s no wonder that this herb has been frequently employed in conventional Ayurvedic treatment due to its therapeutic effects.
Due to its health benefits, holy basil’s popularity has been increasing in the West and numerous studies have been conducted to assess its potential.
As an adaptogen, Holy Basil has been known for its ability to combat stress and promote overall well-being. It contains a number of powerful compounds, such as Rosmarinic acid and unique to tulsi – Ocimumosides that help reduce the levels of stress hormones.
What other benefits are there of taking holy basil, especially if you are in perimenopause? Well, holy basil was also found to:
- improve cognitive function, memory and moods
- boosts immunity thanks to is antimicrobial and antioxidant properties
- reduce information on the body, which is often associated with chronic diseases
- improve respiratory health (asthma, bronchitis, and colds)
- support cardiovascular health (reduce blood pressure)
One notable study on impact of holy basil in the treatment of generalized anxiety disorder (GAD) concluded that, after taking it for 60 days, the feeling of anxiety, stress and depression was significantly lessened while attention and willingness to adjustment were improved. Thus, holy basil is considered as a promising anxiolytics agent.
Are there any side effects of taking natural supplements?
Before you start taking any supplements, consult with your healthcare provider as some natural remedies, in rare cases, may cause unwelcome side effects, including gastrointestinal upset, diarrhea, and nausea. In addition, they may interact with certain medications and should not be taken with sedatives or antidepressants. Women who have autoimmune disease or thyroid disorders, are pregnant or breastfeeding, should be particularly careful before introducing any supplements to their daily regime.
Which one is best to take – ashwagandha, maca root or holy basil?
We discussed the benefits of ashwagandha, maca root and holy basil and their potential to improve various symptoms, including anxiety, stress, low mood, insomnia, hot flushes and night sweats. If you feel confused and think ‘is taking ashwagandha more effective than maca root or holy basil if I have anxiety, insomnia and my sense of well-being is all over the place due to menopause?’, we get it.
If you are also tired and trying yet another supplement we get that too. That’s why, after conducting thorough research, we developed a unique formula that combines these three, natural and powerful ingredients – ashwangadha (KSM 66®), maca root and holy basil, in just one capsule! You don’t have to compromise, try each of them separately, wonder which one is the best and wait weeks for the results.
Our Fenomeno Anxiety Antidote is 100% natural and vegan, without any: hormone, sugar, soy or artificial colourings or any nasties (clean label) and it’s made in the UK. Crafted specifically to act as a solution to help with the feeling of anxiety, stress, worthlessness, hopelessness, anger, sadness, irritability, and tiredness (due to lack of restful sleep). These are common symptoms when you are facing a highly stressful, persistent situation and/or changes in your life, like menopause, and need a bit of extra help to manage it our supplements aim to be the ultimate solution to help you improve your well-being and feel better every day.
For how long should I take the supplement to get the results?
It’s one of the most common questions we get. As everyone’s body is different some people may experience results within 3 days; for some, it may take a bit longer. Optimally, a period of 8 weeks should be enough to get the best results. We strongly recommend taking the supplements for at least 4 weeks before making any assessment of the results.
Conclusion
Though there is an increasing number of studies that add to the body of evidence supporting the potential benefits of natural supplements, the effects may still largely vary and more research is needed to fully understand the potential benefits and mechanisms of action of herbs, plants and roots.
Natural and vegan ingredients such as ashwagandha, maca root extract, holy basil have shown great potential benefits in improving sleep quality, reducing anxiety, helping to combat stress and promote overall well-being, especially during the stages of perimenopause and menopause. These nature-born adaptogens are generally well-tolerated with no major adverse effects. However, like any other medication or herbal therapy, it is important to consult with a healthcare provider before starting any treatment.