Balancing Hormones Naturally
Hormonal imbalances can affect many aspects of health, especially for women during stages such as menstruation, pregnancy, postpartum, and menopause. Aromatherapy can be a gentle, supportive approach to balancing hormones and easing symptoms like mood swings, menstrual discomfort, and menopause-related hot flashes. Here are essential oils I use in my practice to promote hormonal wellness.
1. Clary Sage (Salvia sclarea)
A 2014 study published in the Journal of Phytotherapy Research demonstrated that inhaling clary sage oil could reduce cortisol levels by 36% and improve thyroid hormone levels (TSH). The study involved 22 post-menopausal women in their 50s, some of whom were diagnosed with depression. By the end of the trial, researchers concluded that clary sage oil had a statistically significant effect on lowering cortisol and exhibited anti-depressant properties, improving mood. This is just one of many studies highlighting the hormonal benefits of clary sage oil.
One of clary sage's most notable benefits is its ability to help regulate estrogen production. Many women’s health issues today, such as infertility, PCOS, and estrogen-related cancers, stem from excess estrogen in the body. By balancing estrogen levels, clary sage becomes a powerful essential oil for addressing various hormone imbalances. Whether you’re seeking natural relief from cramps or managing estrogen-related concerns, clary sage is an excellent option. It's also commonly found in blends designed to support hormone balance and promote relaxation.
This essential oil is especially beneficial for addressing menstrual irregularities, hot flashes, and balancing estrogen levels. While women naturally produce estrogen, certain toxins, known as xenoestrogens, can disrupt its normal function. Xenoestrogens are found in everyday products such as skincare items, certain food preservatives, plastics, insecticides, and more.
Phytoestrogenic Properties: Clary sage contains natural phytoestrogens, plant-based compounds that mimic estrogen in the body. This makes it particularly useful for conditions related to low estrogen, such as menopausal symptoms.
Eases Menstrual Discomfort: Clary sage is known for its ability to reduce cramping by acting as an antispasmodic, which helps relax muscles.
Reduces Stress and Mood Swings: It has calming and antidepressant properties, which can help with mood fluctuations often related to hormonal changes, including PMS and menopause.
Hot Flash Relief: For women going through menopause, clary sage may help reduce the intensity of hot flashes by balancing the body’s hormone levels.
How to Use Clary Sage:
Topical Application: Dilute clary sage oil with a carrier oil (such as coconut or jojoba oil) and apply it to the lower abdomen during menstruation to relieve cramps. A good dilution ratio is 1-2 drops of clary sage per 1 tsp of carrier oil.
Diffuser Blend: Add 3-5 drops of clary sage oil to a diffuser along with lavender oil to create a calming environment, which can help with mood swings and stress.
Massage Blend: Combine clary sage with a carrier oil and use it for a gentle abdominal massage during menstruation to ease cramps and discomfort.
Safety: Avoid using clary sage during pregnancy, especially in the first trimester, as it can stimulate uterine contractions.
2. Fennel (Foeniculum vulgare)
Supports Estrogen Levels: Fennel oil also contains phytoestrogens, making it helpful in promoting hormonal balance, especially during menopause or if estrogen levels are low.
Regulates Menstrual Cycle: Fennel has been traditionally used to promote regularity in the menstrual cycle, making it helpful for women who experience irregular periods.
Eases Bloating and Water Retention: Fennel’s carminative properties can help with bloating and water retention, common symptoms of PMS and menopause.
Promotes Lactation: Fennel has a galactagogue effect, meaning it can stimulate milk production, making it useful for breastfeeding women. However, this should be done under guidance, as too much fennel can have adverse effects.
How to Use Fennel:
Topical Application: For menstrual support, fennel can be massaged into the abdomen, diluted in a carrier oil (1-2 drops per teaspoon of carrier oil). This can help with cramps and bloating.
Inhalation: Diffuse fennel oil (3-4 drops) along with other balancing oils like lavender or geranium to promote overall hormonal balance.
Digestive Support: Fennel can also help relieve digestive discomfort associated with hormonal changes. Add a few drops to a carrier oil and massage into the stomach in a clockwise motion.
Safety: Fennel should be avoided in large amounts or for extended use due to its estrogen-like effects. It should also be avoided during pregnancy, especially by women with a history of estrogen-sensitive conditions such as breast cancer.
Other Essential Oils
Spearmint (Mentha Spicata)
Polycystic Ovary Syndrome (PCOS), a prevalent hormonal imbalance affecting young and middle-aged women, often prompts individuals to seek treatment. Fortunately, a 2017 study on PCOS subjects found that spearmint essential oil may help alleviate the condition by reducing testosterone levels and promoting follicular development. Additionally, this cooling oil serves as an effective remedy for managing hot flashes.
Neroli (Citrus aurantium)
Neroli oil, known for its luxurious floral-citrus scent, is praised for its ability to relieve pain and inflammation, promote relaxation, improve skin health, and enhance sleep. In addition to the previously mentioned study, a separate 2014 study investigated the effects of Neroli inhalation on postmenopausal women. In this study, 63 participants inhaled Neroli diluted to either 0.1% or 0.5% for 5 minutes, twice daily over 5 days. Compared to the control group, the Neroli group experienced reductions in blood pressure, improved pulse rates, elevated estrogen levels, and an increased libido.
Lavender (Lavendula angustifolia)
Lavender is one of the most extensively studied essential oils, known for its wide range of therapeutic benefits. It helps balance hormones, provides pain relief—especially for abdominal cramps related to PMS and menstrual symptoms—and reduces feelings of stress and depression. Additionally, lavender eases headaches.
A common and frustrating symptom of PMS or hormonal imbalance is experiencing sudden mood swings or feeling down without an obvious cause. Studies suggest that inhaling lavender can help alleviate these emotional and depressive symptoms. Simply place a drop of lavender oil on your palms, rub them together, and inhale deeply for about 10 minutes to help ease these discomforts.
Hormonal Balance Massage Oil
3 drops clary sage essential oil
2 drops fennel essential oil
2 drops lavender essential oil
2 tablespoons carrier oil (such as almond or jojoba oil)
How to Use:
Gently massage the oil blend onto the lower abdomen or back to ease menstrual cramps or menopausal symptoms. You can also use this blend in a relaxing bath by adding a few drops to the bathwater (ensure to mix with a dispersing agent such as milk or salt).
I hope this post helps you understand it is very easy to naturally support your hormonal balance.
References
Lee KB, Cho E, Kang YS. Changes in 5-hydroxytryptamine and cortisol plasma levels in menopausal women after inhalation of clary sage oil. Phytother Res. 2014 Nov;28(11):1599-605. doi: 10.1002/ptr.5163. Epub 2014 May 7. Erratum in: Phytother Res. 2014 Dec;28(12):1897. PMID: 24802524.
Role of Essential Oil of Mentha Spicata (Spearmint) in Addressing Reverse Hormonal and Folliculogenesis Disturbances in a Polycystic Ovarian Syndrome in a Rat Model. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788221/
Effects of essential oil exposure on salivary estrogen concentration in perimenopausal women. https://pubmed.ncbi.nlm.nih.gov/28326753/
Effects of Inhalation of Essential Oil of Citrus aurantium L. var. amara on Menopausal Symptoms, Stress, and Estrogen in Postmenopausal Women: A Randomized Controlled Trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082953/
