Helena Netscher Naturopathy

Helena Netscher Naturopathy 🌸 Women’s Health Naturopath
✨ Hormones, skin care, gut health & motherhood
💻 Telehealth - Australia wide
⬇️ Work with me www.helenanetscher.com.au

A meta-analysis of randomised controlled trials found that standardized red clover isoflavone extracts may moderately re...
03/09/2026

A meta-analysis of randomised controlled trials found that standardized red clover isoflavone extracts may moderately reduce the daily frequency of hot flashes in peri- and postmenopausal women.

Some studies reported significant improvements, particularly with doses of 80 mg or higher, while others showed only small or non-significant effects. Red clover also appeared to lower scores on symptom rating scales such as the Kupperman index, though findings were inconsistent across different measures. Limitations include small sample sizes, variations in isoflavone metabolism between women, and a strong placebo effect commonly seen in hot flash trials.

Overall, red clover shows potential for easing vasomotor symptoms, but more rigorous, well-designed research is needed to clarify optimal doses, duration, and effectiveness for broader menopausal symptoms.

PMID: 33920485

If you’d like to learn more about navigating perimenopause naturally, my ebook A Holistic Guide to Perimenopause is linked bio🤍

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E: [email protected]⁠
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A small study suggests saffron could be a safe and natural option for supporting mood during the menopause transition. I...
02/09/2026

A small study suggests saffron could be a safe and natural option for supporting mood during the menopause transition.

In a 12-week clinical trial, perimenopausal women who took a standardised saffron extract (affron®) twice daily reported a 33% reduction in anxiety and a 32% reduction in depression scores compared to placebo. Improvements were also seen in measures of negative mood. While saffron did not significantly reduce hot flashes, physical complaints, or other quality of life measures, it was well tolerated and free from serious side effects. These results highlight saffron’s potential as a gentle support for psychological symptoms in perimenopausal women, with more research needed to confirm its broader benefits and optimal dosage.

PMID: 34463070

If you’d like to learn more about navigating perimenopause naturally, my ebook A Holistic Guide to Perimenopause is linked bio🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
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Sage (Salvia officinalis) has shown promising results in relieving a range of perimenopausal symptoms. In clinical studi...
01/09/2026

Sage (Salvia officinalis) has shown promising results in relieving a range of perimenopausal symptoms.

In clinical studies, sage extract significantly reduced hot flashes, night sweats, palpitations, joint pain, mood changes, and sleep issues. Its benefits are believed to come from phytoestrogens, plant compounds that gently mimic oestrogen in the body. Sage also contains rosmarinic acid, an antioxidant that may protect brain cells and reduce inflammation. While not every study has shown the same effects, the majority support sage’s role as a gentle, plant-based option to support women through hormonal changes, especially for those who prefer natural alternatives to HRT.

PMID: 32318472

If you’d like to learn more about navigating perimenopause naturally, my ebook A Holistic Guide to Perimenopause is linked bio🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
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Ginseng has been studied as a natural option for easing menopausal symptoms, with mixed but promising results. A 2022 sy...
31/08/2026

Ginseng has been studied as a natural option for easing menopausal symptoms, with mixed but promising results.

A 2022 systematic review of 15 clinical trials found that ginseng, particularly Korean red ginseng, may help reduce overall menopausal symptoms, lessen hot flashes, and improve quality of life scores in some women. However, the evidence did not show clear benefits for sexual function, vaginal changes, or hormone levels, and study quality was often limited.

While ginseng appears safe and may offer relief for hot flashes and general wellbeing, more high-quality research is needed before strong conclusions can be made. For now, it may be considered as part of a broader naturopathic plan for perimenopause.

If you’d like to learn more about navigating perimenopause naturally, my ebook A Holistic Guide to Perimenopause is linked bio🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
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28/08/2026

Black cohosh is one of the most researched herbs for perimenopause. It may help reduce hot flashes and night sweats and act as a selective estrogen modulator, gently supporting oestrogen pathways.

Black cohosh can also support vaginal lubrication, elasticity, and pH balance, easing dryness and discomfort. Some studies suggest it may help with mood and cognitive symptoms, while also stimulating bone-building osteoblast activity to support long-term skeletal health.

While it’s a popular option for symptom relief, it should be used with practitioner guidance to ensure safety and suitability.

If you’d like to learn more about navigating perimenopause naturally, my ebook A Holistic Guide to Perimenopause is linked bio🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
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28/08/2026

A 2024 randomised controlled trial using a shatavari-based phytoestrogen supplement showed significant improvements in menopausal symptoms, including hot flashes, night sweats, anxiety, sleep disturbances, and libido.

Quality of life scores improved, particularly in emotional and sexual health domains. The supplement also helped balance hormones and regulate the HPO axis without adverse effects.

Findings support its potential as a safe and effective natural alternative to conventional treatments.

PMID: 38725785

If you’d like to learn more about navigating perimenopause naturally, my ebook A Holistic Guide to Perimenopause is linked bio🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Research suggests that Vitex agnus-castus can ease key perimenopausal symptoms such as hot flashes, anxiety, and other v...
26/08/2026

Research suggests that Vitex agnus-castus can ease key perimenopausal symptoms such as hot flashes, anxiety, and other vasomotor complaints, compared to pacebo. Vitex appears to work through hormone modulation, as flavonoid compounds influence the pituitary gland, supporting luteinising hormone secretion and progesterone balance, while also lowering prolactin through dopamine receptor activity. These mechanisms may explain why Vitex helps restore equilibrium during hormonal transition. Although not all symptoms, such as sexual dysfunction or depression, respond equally, Vitex remains a promising non-hormonal therapy that may be particularly useful for women seeking alternatives to HRT. More research is needed, but current evidence supports Vitex as a safe, low-cost herbal option for perimenopausal support.

PMID: 31067851

If you’d like to learn more about navigating perimenopause naturally, my ebook A Holistic Guide to Perimenopause is linked bio🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





A 2022 study found that the combination of soy isoflavones, black cohosh, chaste berry and evening primrose oil demonstr...
25/08/2026

A 2022 study found that the combination of soy isoflavones, black cohosh, chaste berry and evening primrose oil demonstrated a statistically significant reduction in hot flashes and sweating, sleep problems, depressed mood and irritability compared with a placebo.

PMID: 33331798

If you’d like to learn more about navigating perimenopause naturally, my ebook A Holistic Guide to Perimenopause is linked bio🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





24/08/2026

How to start preparing for perimenopause in your 30’s

🩷 Embrace a nutrient-dense diet with an emphasis on protein, fibre and calcium
A nutrient-dense diet is key in perimenopause. Protein helps preserve muscle and stabilise blood sugar, fibre supports gut and hormone health, and calcium protects bones as oestrogen declines.

🩷 Practice strength training 2-3x a week
Practicing strength training 2–3 times per week helps preserve muscle, protect bone density, and boost metabolism, all of which become especially important during perimenopause.

🩷 Track your cycles
Tracking your menstrual cycles in your 30s helps you understand your unique patterns, spot early signs of hormonal changes, and build body awareness. This foundation makes it easier to recognise and manage shifts as you move into perimenopause.

🩷 Get a comprehensive blood test
Getting a comprehensive blood test can uncover nutrient deficiencies, thyroid changes, or metabolic shifts that may be driving perimenopause symptoms like fatigue, mood changes, or poor sleep.

If you’d like to learn more about navigating perimenopause naturally, my ebook A Holistic Guide to Perimenopause is linked bio🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





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