Sage: A Natural Ally for Menopausal Symptoms

Sage: A Natural Ally for Menopausal Symptoms

Discover the Power of Sage: A Natural Ally for Menopausal Symptoms


Menopause is a significant transition in a woman’s life, often accompanied by a variety of uncomfortable symptoms like hot flushes, night sweats, and mood swings.

If you are navigating this phase in your life and looking for natural remedies to ease your symptoms, the herb sage might be your new best friend.

Let’s take a look at why you should add this powerful herb to your daily routine.


A Brief History of Sage: Ancient Wisdom

Sage (Latin name Salvia officinalis), has been cherished for centuries for its medicinal properties.

The name “salvia” comes from the Latin word “salvus” which means “saved” or “healed.”

This potent herb was highly valued in ancient Greek and Roman medicine and was often used to promote longevity, enhance memory, and even ward off evil spirits.

In the Middle Ages, sage was a key ingredient in many healing concoctions and was considered a powerful protector against illnesses. It was traditionally used also for uterine and menstrual problems and as an overall nerve tonic for many different ailments.


The Benefits of Sage: Nature’s Gift to Women


Sage isn’t just a historical relic; modern science is uncovering its many benefits, especially for women experiencing menopause.

Here is how sage can help:


Reduces Hot Flushes and Night Sweats

Hot flushes and night sweats are among the most common and disruptive symptoms of menopause.

Several studies have shown that sage can significantly reduce the frequency and intensity of hot flushes, providing much-needed relief for menopausal women.

One study published in the journal Advances in Therapy found that a daily dose of fresh sage leaves led to a remarkable 50% reduction intensity and frequency of hot flushes in menopausal women after just four weeks (see here).

Another study in the Journal of Alternative and Complementary Medicine showed similar results, with sage extract significantly improving hot flush frequency and severity compared to a placebo (see here).

An article in Phytomedicine reviewed the antiperspirant effects of sage, confirming its use in reducing excessive sweating (see here).


Balances Hormones

Sage contains phytoestrogens, plant-based compounds that mimic the effects of oestrogen in the body. These can help balance hormone levels, regulate our internal thermostat and alleviate some of the symptoms of menopause, such as mood swings and hot flushes.

Improves Memory and Cognitive Function

Brain fog and memory lapses are common complaints during menopause. Sage has been shown to enhance cognitive function and memory.

A study in the Journal of Clinical Pharmacy and Therapeutics found that sage extract improved cognitive performance and mood in postmenopausal women.

Eases Digestive Issues

Menopause can sometimes bring digestive discomfort. Sage is known for its anti-inflammatory properties and can help soothe the digestive tract, reducing symptoms like bloating and indigestion.


Sage and the Mind

Sage has the unique ability to both relax and uplift us on a physical, mental, and emotional level, relieving nervous tension and anxiety, mood swings and depression (see here).



You will find more interesting studies on this beautiful herb and menopause here.



How to Use Sage for Menopausal Symptoms


Incorporating sage into your daily routine can be simple and enjoyable. Here are a few ways to harness its benefits:



Fresh Sage Tea: One of the easiest ways to enjoy sage is by drinking it as a tea.

Steep few fresh sage leaves or a teaspoon of dried ones in hot water for about 10 minutes. You can add a squeeze of lemon or a drizzle of good quality honey, if you like.

Drink this calming and refreshing tea hot or cold, once or twice a day to help manage hot flushes and night sweats.

Culinary Sage: Add dried or fresh sage to your cooking. It pairs beautifully with poultry, fish, vegetables, and even desserts. It adds a delightful flavour to dishes and allows you to enjoy its health benefits in a delicious way.


Sage Essential Oil: You can use sage essential oil in many ways.

Adding a few drops to a diffuser can help promote relaxation and reduce stress, which can be particularly beneficial during menopause.

You can also add few drops of sage essential oil to your next bath or foot bath to enjoy all its benefits. 

Dilute few drops of sage essential oil in a carrier oil like coconut or olive oil for topical use.

When applied topically, sage can help with muscle stiffness and spasms, tired legs, headaches and migraines. It has also been traditionally used topically to help soothing uterine cramps.


Sage Supplements: Sage extracts and capsules are widely available. Look for standardized products with a guaranteed amount of active ingredients.

Always follow the recommended dosage and speak with your doctor if you take prescription medications.


Embrace the Healing Power of Sage


Menopause can be a challenging phase, but with natural remedies like sage, you can find relief and improve your quality of life.

Whether you sip it as a tea, enjoy its flavour in your meals, or take it as a supplement, sage offers a host of benefits to help you navigate this transition with greater ease and comfort.

By embracing the ancient wisdom and modern science of sage, you can take a proactive step towards managing your menopausal symptoms naturally.