Menopause - The Great Hormone Evaporation & Reclaiming the Crone
There is a moment in the transition toward menopause where it feels as though the ground is shifting beneath your feet. We are told that 90% of our hormones are simply "evaporating" into thin air. In a medicalised world, this is framed as a deficiency—a breakdown of a machine that needs "fixing" or "plumping" to remain acceptable.
But as a Medical Herbalist, a Shamanic Practitioner and a Healer, I see it differently. This isn't an ending; it’s a metamorphosis.
The "Forever" Question: Is HRT a Life Sentence?
The most common question I hear is: “If I start HRT, can I stay on it forever?”
According to current medical protocols (as of 2026), there is no longer a hard "five-year limit." Doctors now say you can stay on it as long as the "benefits outweigh the risks." However, that comes with a significant catch. Once you pass age 60, the risks of stroke, blood clots, and breast cancer begin to climb. Medical guidelines strongly suggest annual reviews and "tapering off" to the lowest possible dose.
The truth is, HRT doesn’t "cancel" menopause; it often just delays the inevitable. When you eventually stop, whether it’s at 55 or 75, that 90% hormone drop is still waiting for you. Many women find their symptoms return with a vengeance because their bodies never learned how to find their own new equilibrium. Personally, I believe in walking through the fire now—with a map, a compass, and a herbal crew—so that you emerge into your elder years self-sustained, healthy, in control and spiritually connected.
Here is how we navigate the "choppy waters" of perimenopause and menopause using the secrets of herbal medicine.
The Adrenal Handover: How to Support Menopause Exhaustion
Exhaustion is the most common symptom I treat. It happens because your ovaries are "retiring," and your adrenal glands are being asked to take over hormone production. If you are already stressed, your adrenals are too busy pumping out cortisol to worry about your oestrogen.
Rhodiola (The Marathon Runner’s Herb)
This is my primary ally for stamina. It doesn't just give you energy; it modulates your stress response. It helps you stay compassionate and grounded when your tolerance for other people's "bullshift" disappears—a common side effect of the hormonal shift!Rest as Medicine
This is the toughest lesson. Pushing through exhaustion only screws your hormones further. Doing less is essential. If you work a 9-5 or a shift job, you must fight for pockets of stillness. Take naps at weekends, try a yoga retreat, and do less in general. Look at what responsibilities you can release, as you most likely are carrying more than your mind/body can handle if you are feeling exhausted.
Reclaiming Menopause Rage: The Spiritual Power of Nettle
We need to talk about the "Menopause Rage." It is a volcanic, sudden heat that has nothing to do with a hot flush and everything to do with a lifetime of being "nice."
As we transition, our tolerance for other people's nonsense evaporates. Helen Mirren captured this perfectly when she said that at 70, her advice to her younger self was to “use the words 'f*** off' much more frequently.”
This isn't just about being "grumpy"; it is a spiritual rebirth. We are shifting from the Obliging Mother (who says yes to everyone) to the Truth-Telling Crone (who says yes to herself).
However, setting boundaries doesn't always go down well with those around us. People who are used to your "old self" might resist the "new you." You need to be firm, clear, and fueled to hold that line.
The Spiritual Ally: Nettle
Nettle is a fierce teacher. She is a "protector" plant. She teaches us that it is okay—and sometimes necessary—to have a "sting" to protect our inner peace. If you touch her without respect, she lets you know. Physically, she is a powerhouse; she is packed with iron and the deep-earth minerals we often lose during the heavy "flooding" periods of perimenopause. She doesn't just build your blood; she builds your backbone.The Practical Compass: Nedra Glover Tawwab
While Nettle supports the spirit, we also need the words. A great teacher for me during my own transition was Nedra Glover Tawwab.I honestly wish I had her knowledge when I was younger, but discovering her book, Set Boundaries, Find Peace, during menopause was a revelation. She teaches exactly what healthy boundaries look like and how to create them without guilt. It is an invaluable resource for any woman navigating this phase who is ready to reclaim her time and her energy.
Healing Menopause Joint Pain: Black Cohosh & Yin Yoga
The "achy-breaky" body is often the tipping point that sends women running for a magic hormone patch. We wake up feeling eighty years old, stiff in our tracks, with knees and fingers that refuse to cooperate. This happens because estrogen acts as a natural lubricant for our joints; as it dips, the "oil" in our gears feels like it’s drying up. We feel brittle, and that brittleness can seep into our moods, too.
To navigate this, we need a two-pronged approach: a potent herbal ally to reset the system and a physical practice that brings us back home to ourselves.
The Heavy Hitter: Black Cohosh
This is a traditional, powerful "Crone" herb with a deep history. It is a master at addressing systemic joint pain and those volcanic hot flushes. However, because it is so incredibly potent, it must be respected. I recommend using it for 6-week cycles only to give the body a targeted "reset," or under the direct, long-term supervision of a medical herbalist. It is a precision tool for a specific job, not a "forever" crutch. We use it to bridge the gap while your body finds its new rhythm.The Restorative Practice: Yin Yoga
While the herbs work on the chemistry, Yin Yoga works on the soul and the fascia. It is a gentle, meditative practice where you hold poses for longer periods, targeting the deep connective tissues and joints. It is the ultimate way to "unstick" a menopausal body. It soothes the frantic "monkey mind," releases the physical buildup of tension, and prepares the nervous system for a deep, restorative sleep.
Pro-Tip: You don’t need a fancy studio to start. My favourite way to integrate this into a busy life is with short sessions on YouTube. My go-to channel is ‘Yoga with Kassandra. She has a wonderful way of making the practice accessible. Of course, a longer, immersive retreat is "lush" if you can manage it, but ten minutes on your living room rug can be just as transformative when you're in the thick of it.
The 3 AM Vigil: Navigating Insomnia with Shamanic Wisdom
Waking at 3 AM with a racing heart and a soaked nightshirt is a special kind of torture. It is your body’s internal thermostat—the hypothalamus—reacting to the hormone drop like a faulty circuit board. It creates a physical and emotional "spike" that can leave you feeling desperate and fragile by dawn.
To navigate this, we use the "Cooling Crew" to settle the blood and the nervous system:
Sage & Schisandra
These are the master "coolers." Sage acts as a potent astringent to put the brakes on excessive sweating, while Schisandra—the "five-flavour fruit"—supports the liver in processing the metabolic heat that flares up at night.Rose & Motherwort
If your flushes come with a side of "heart fluttering" or sudden anxiety, then Rose and Motherwort are essential. They act like a "mother’s hug" for your nervous system, cooling the heat of the blood and tethering a wandering, panicked spirit back to the body.Aromatic Waters
For sleep, I use an Aromatic Orange Flower water (Neroli). It tastes divine and has a profound ability to soothe the spirit before the lights go out.A Note on "Heating" Herbs
Be careful with common sleep aids like Valerian or Ashwagandha (Withania). While brilliant for sleep, they are "heating" in nature. If you use them, you must pair them with Rose or Sage to ensure they don't accidentally trigger a fresh wave of night sweats.
When the Herbs Aren't Enough: The 3 AM Vigil
Sometimes, the shift is so "epic" that even the best herbal prescription doesn't hit the spot. I have been there. At one point in my transition, I was awake from 3 am every single night for months (maybe even a year - I lost count).
Instead of fighting it, I used that time to meditate. It was during those quiet, dark hours that I truly stepped into my power as a Shamanic Teacher. I stopped viewing the insomnia as a "malfunction" and started seeing it as an initiation.
If the "monkey mind" starts taking you to those dark, desperate places where you feel you’d do anything for a drug to numb it all, try to pivot into a practice:
Breathwork & Chanting
Use your breath and voice to move the energy.Qi Gong or Yoga
Move the "stuck" heat through your limbs.Journaling
Get the "bullshift" out of your head and onto the paper.Sound & Podcasts
I love playing gongs—though I realise that’s not possible for everyone without waking the whole house! If silence is too loud, listen to an uplifting podcast. Anything that keeps you from the "dark night of the soul" and helps you hold your centre until the sun comes up.
Staying Juicy: Reclaiming Libido and Vaginal Health Naturally
Let’s be honest about the one symptom society still expects us to whisper about: vaginal dryness. As our estrogen levels shift, the tissues of the vaginal wall can become thinner, less elastic, itchy and sore. This can lead to prolapse, frequent urinary tract infections and painful sex. Sex should never be painful, yet so many women suffer in silence, feeling ashamed as if their "femininity" is drying up along with their hormones.
This is not a loss of womanhood; it is a change in our internal ecology. We don't need to "fix" it with synthetic patches that numb the spirit; we need to nourish the "soil" of our bodies so that our internal springs keep flowing.
The Gold Standard: Sea Buckthorn Oil.
A nutritional powerhouse containing a rare profile of Omegas 3, 6, 7, and 9. It works from the inside out to "re-line" the mucous membranes of the entire body. From your dry eyes to your vagina, it helps restore that essential "slip" and resilience.Topical Relief: Hyaluronic Acid Pessaries
While we work on the internal chemistry, we often need immediate comfort. I highly recommend pessaries made with Hyaluronic Acid. This is a molecule that can hold 1000x its weight in water; used topically, it plumps the tissues and provides a soothing, moisture-locking barrier that makes daily life (and intimacy) comfortable again.The Libido Spark: Pine Pollen & Damiana
Sometimes the physical dryness is accompanied by a "quiet" libido. Pine Pollen is a remarkable ally here, providing the raw, bioavailable chemistry for our sex hormones. But we must also invite the spirit back into the bedroom. Damiana is a legendary aphrodisiac; it’s a "nervine" that relaxes the mind while sending a warm, tingling flow of blood to the pelvic floor. It helps us drop out of our heads and back into our bodies.The Modern Marriage: Issiva & vFit
I am a huge fan of marrying ancient herbal wisdom with cutting-edge technology. Infrared devices like the Issiva and vFit use light therapy to trigger the production of fresh collagen. By improving elasticity and blood flow, these tools reduce the risk of prolapse, relieve itching and soreness, and, best of all, can lead to pain-free sex and significantly improved orgasms.
Clearing the Fog: Using Lion’s Mane for the "Great Forgetting"
Perhaps the most unsettling part of the "evaporation" is the Brain Fog. Many women come to me terrified that they are experiencing early-onset dementia. You walk into a room and forget why you’re there; the word you need is on the tip of your tongue, but refuses to surface. It feels like a thick, white coastal mist has rolled into your mind, obscuring your sharp edges.
But here is the Crone’s secret: Your brain isn't breaking; it is rewiring. It is shifting its focus from external "scanning" (watching for everyone else’s needs) to internal "processing" (accessing your deep wisdom). However, while that rewiring happens, we need to keep the lights on.
The "Mushroom of the Mind": Lion’s Mane.
This is a phenomenal ally for the menopausal brain. Lion’s Mane is a medicinal mushroom that stimulates "Nerve Growth Factor" (NGF). It actually helps repair and protect the myelin sheaths of your neurons. It doesn't just "clear the fog"; it helps the brain adapt to its new hormonal environment, improving focus, memory, and even lifting the low moods that come with the "Great Forgetting."The Ancient Stimulant: Rosemary.
There is a reason the ancients said, "Rosemary for remembrance." This herb is a powerful circulatory stimulant. It brings fresh, oxygenated blood to the brain, sharpening your cognitive "bite" almost instantly. Whether you take it as a tincture or simply fill your kitchen with its scent, it acts like a lighthouse cutting through that 3 PM mental haze.The Spiritual Shift
When the fog clears, you often find that the thoughts you do have are deeper, more intuitive, and less cluttered by the "noise" of the world. You aren't losing your mind; you are finding your knowing.
The Liver as Alchemist: Clearing Hormonal Congestion in the Crone Years
During menopause, the liver’s job becomes Herculean. It is tasked with filtering out "spent" hormones, environmental toxins, and the synthetic residues of years spent on the Pill or HRT. If the liver is sluggish or "congested," these old hormones don't leave the body; they simply recirculate, heightening your hot flushes, thickening your "meno-pot" belly, and making the brain fog feel like a dense coastal mist.
To step into the clarity of the Crone, we must first clear the "filters."
The Filtration Crew: Nettle Root, Dandelion & Milk Thistle.
Nettle Root: This is a master-level herb for hormonal health. It works specifically on "Sex Hormone Binding Globulin" (SHBG), helping to ensure that the hormones you do have are actually available for your body to use, rather than being "tied up" and useless. Dandelion Root & Milk Thistle: These are your internal scrubbers. Dandelion encourages the flow of bile to carry toxins away, while Milk Thistle actually protects and regenerates the liver cells themselves, helping them recover from years of processing medications.The Cooling Balance
We must be careful here. In herbal medicine, many liver-stimulating herbs are "heating." We can accidentally trigger more night sweats and irritability. To prevent this, we balance the "Clear-Out" with cooling, moistening allies like Paeonia or Cleavers. These herbs act like a fresh, cool stream, washing away the debris the liver has stirred up without letting the "fire" of the menopause flushes get out of control.
When the liver is clear, the transition becomes smoother. You feel lighter, your skin regains its lustre, and that "heavy" feeling in your limbs starts to lift. You are no longer bogged down by the "ghosts" of old hormones; you are making space for the new, refined energy of the elder.
The Crone’s Invitation: Reclaiming the Lineage
Menopause is not the problem; the problem is a society that has forgotten how to honour the fire of the changing woman. You are not "drying up" or fading away; you are becoming concentrated. Think of a fine essential oil—the more the water evaporates, the more potent the essence becomes. You are stepping into a phase where the need to please everyone else is burned away, leaving only the requirement to be true to yourself.
We must acknowledge the truth: much of the herbal wisdom we once held as a birthright has been systematically suppressed. For centuries, women were the primary wisdom-keepers, the keepers of the hearth and the medicine chest. Somewhere along the line, we were hoodwinked into believing that doctors—often men who have never felt a hot flush or the lightning strike of "menopause rage"—knew our bodies better than we did. We were told our transition was a "deficiency disease" that required a synthetic "fix."
But I want you to know that Nature has your back. She has your heart, your mind, and even your vaginal health in her capable hands—if you are willing to let her guide you. Let Mama Nature be your guide and hold your compass. Let the herbs be your crew. Whether you choose to use HRT and herbs as allies together, or you decide to go "full throttle" into the natural way as I did, you have the power to navigate this. You haven't "lost" your way; you just weren't given the map.
Until now.
Every woman’s map is unique, and no two journeys through the fire look the same. If the wind has blown you off course and you are tired of reaching for "magic bullets" that offer only a temporary truce, let’s talk. You don't have to white-knuckle this transition alone.
Your Action List for Today:
Read: Set Boundaries, Find Peace by Nedra Glover Tawwab. Learn the language of your new power.
Listen: To your body's "F*** Off" meter. It is a precision instrument; trust it.
Move: Find a 10-minute "Yoga with Kassandra" Yin session or similar on YouTube to lubricate your joints and your soul.
Nourish: Start a daily Nettle infusion to build your mineral backbone.
Connect: Book a 1-to-1 consultation with me. Together, we will design a personalised herbal prescription that honours your specific "ship" and the waters you are sailing.
Further Reading & Shamanic Resources
If you are looking for more foundational ways to bring plant medicine into your daily life, explore my guide on the clinical and spiritual transition of a consultation: What Happens When You Consult a Medical Herbalist?
Menopause is an initiation, much like the rites of the Andean tradition. Discover what it feels like to step into a new energetic lineage. What do the Munay-Ki Rite Initiations Feel Like?
Explore the "choppy waters" further with my deep dive into the medicinal mushrooms that protect the brain during hormonal shifts. The Magic of Medicinal Mushrooms for Women’s Health
You don’t have to navigate these waters alone. Let’s create a personalised herbal compass and map for your unique transition. Book a 1-to-1 Shamanic Herbalism Consultation
