Can Adaptogens Ease Menopause Stress?

My Experiment with Stress, Menopause, and a Not-So-Flat Belly

I’ve been six months into what feels like the Older Women’s Olympics. Maybe that’s a little dramatic. Here’s what I have been focusing on:  cutting back on alcohol, adding strength training to my “heavy hiking” routine;  not eating after dinner — you know, all the things we’re told to do to keep the belly in check. And yet, my favorite band pants don’t fit. And these are not band pants from 20 years ago. 

I realize I don’t need to “get back” to a younger version of myself, but let’s be honest — I do miss my flat belly.  I have read a lot of articles as I am on the hunt–not for a quick fix–but for something that I CAN do to get stronger and maintain my health as I age. So when I heard Dr. Stacy Sims talking about Rhodiola rosea on a podcast — one of those adaptogens — I perked up. Could plants that thrive in stressful, high-altitude environments help me handle my own?

What Exactly Are Adaptogens?

Adaptogens are plants and mushrooms that help the body adapt to stress. To qualify, an herb must:

• Be safe at normal doses,

• Support the body’s stress response, and

• Help restore balance (homeostasis) after stress.

They don’t target a single symptom. Instead, they act on the body’s stress-response system, particularly the HPA axis (hypothalamic-pituitary-adrenal axis), which controls cortisol — our main stress hormone.(pmc.ncbi.nlm.nih.gov)

What the Research Shows

• General Stress & Cortisol: Ashwagandha and Rhodiola are two of the most studied adaptogens. Multiple trials show they can reduce perceived stress and lower cortisol levels after 6–8 weeks of use.(ods.od.nih.gov, sciencedirect.com)

• Fatigue & Mood: Rhodiola, in particular, has been linked to reduced fatigue and better cognitive performance under stress — which is why athletes and shift workers often try it.(pmc.ncbi.nlm.nih.gov)

• Menopause Connection: While studies are still small, some research suggests adaptogens like ashwagandha may improve hot flashes, mood swings, and cortisol imbalance in midlife women. It’s not a magic bullet, but it’s a promising area.(medicalnewstoday.com, verywellhealth.com)

What This Means for Women in Midlife

Cortisol irregularities during menopause may worsen sleep issues, weight gain, or mood changes. Adaptogens won’t “fix” menopause, but early evidence suggests they may:

• Help buffer cortisol spikes,

• Improve energy and resilience, and

• Support a steadier mood during stress.

That’s a pretty appealing toolkit for women navigating midlife transitions.

What I Have Decided

Here’s where I l stand: I can’t do all the things, all the time. Some habits stick, some are passing fancies. But I can be honest about what feels realistic for me right now. So I’m adding Rhodiola to the mix and giving it six months to see where it gets me. Not as a magic bullet, not as a rewind button — but maybe as one more tool for moving into the next cool phase of health and life for me in my sixties.  I want to age with grace, vitality, health and strength. Seems possible. I will put a note on my calendar to get back with you in six months time and see how I’m doing. Talk about accountability? And if all is well, I will post a pic of me in my favorite pants. 😆

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References

• Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals (2010).

• Chandrasekhar K, et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med (2012).

• Zhang Y, et al. Stress-modulating effects of Rhodiola rosea: a systematic review. Phytomedicine (2010).

• National Institutes of Health. Ashwagandha: Fact Sheet for Health Professionals. ODS, 2023.

• Medical News Today. Ashwagandha and Menopause: Benefits and Risks. 2024.

If you would like a little help with hormone changes, some functional testing to see where your hormone levels are at, and some advice on what you can do, there is a registered Colorado ND who would love to help. www.coloradond.org/find-an-nd/