Spice It Up: Turmeric, Ginger, Sage, Black Cohosh, and Cinnamon - The Menopausal Avengers!

Spice It Up: Turmeric, Ginger, Sage, Black Cohosh, and Cinnamon - The Menopausal Avengers!

16 de October, 2023Julieta A

It is no secret that going through menopause can be quite the roller coaster, with hot flashes, mood swings, irritability and other symptoms getting in our way. But did you know there are three superfoods, known as the “menopausal avengers," that might just help make this transition a bit easier? That’s right - turmeric, ginger and sage have some amazing power to bring more balance back into your life! Through their natural anti-inflammatory properties and active ingredients such as curcuminoids and shogaols they can all work wonders for soothing common side effects associated with menopause while also providing many other benefits. Read on to find out how these ancient spices play a role in helping ease us gracefully into midlife.


As we have mentioned in previous articles, Turmeric is a bright yellow spice commonly used in Asian cuisine. It contains a compound called curcumin, which has anti-inflammatory properties. Inflammation is a common occurrence in menopause and can lead to a range of discomforts. Consuming turmeric in foods or supplements can help to reduce inflammation and improve joint and muscle pain. I recommend adding a teaspoon of turmeric to your daily smoothie or incorporating it into your cooking. You can also find turmeric supplements at your local health food store.


Ginger is another spice with powerful anti-inflammatory properties. It has been used for centuries to treat a variety of ailments. Ginger can help to relieve nausea, vomiting, and digestive issues that are common in menopause. It has also been shown to improve blood circulation, which can help with hot flashes. I like to make ginger tea by steeping fresh ginger in hot water for 10 minutes. You can also add ginger to soups, stir-fries, and smoothies.


Sage is an herb that has long been used to treat menopausal symptoms. It contains compounds that can help to balance hormones and reduce hot flashes. Studies have shown that taking sage supplements can significantly reduce the severity and frequency of hot flashes. You can also add fresh sage to your cooking or drink sage tea. To make sage tea, steep a handful of fresh sage leaves in hot water for 10 minutes.


Cinnamon is a sweet spice that can help to regulate blood sugar levels. This is important during menopause as hormonal changes can cause insulin resistance. Consuming cinnamon can help to prevent blood sugar spikes and reduce your risk of developing type 2 diabetes. I like to sprinkle cinnamon on top of my morning oatmeal or add it to my coffee for a sweet and spicy kick.

Black Cohosh

Black cohosh is an herb that has been used for centuries to treat menopausal symptoms. It contains compounds that can mimic the effects of estrogen in the body, which can help to alleviate hot flashes, night sweats, and mood swings. Black cohosh is available in supplement form and can be found at your local health food store.

Menopause can be a challenging time for women, but the power of spices and herbs should not be underestimated. Turmeric, ginger, sage, cinnamon, and black cohosh are all-natural remedies that can help to reduce inflammation and alleviate menopausal discomfort. Whether you incorporate them into your cooking or take them in supplement form, these ingredients can make a significant difference in your overall well-being. Remember to always consult with your doctor before starting any new supplements, especially if you are taking medication or have a pre-existing medical condition. Here's to feeling happier and healthier during menopause!


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Note: Please consult with a healthcare professional before starting any new dietary supplement or making changes to your existing routine, especially if you have specific medical conditions or concerns.

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