5 Kitchen Allies for Menopause: How Everyday Spices Can Support Your Hormonal Well-being
Michelle Beadle Holder, PhD
Menopause marks a major shift in a woman’s body and life. For many of us, it brings hot flashes, night sweats, fatigue, brain fog, mood swings, and more. These changes can feel disorienting. Moreover, they can be especially daunting for high-performing women used to power through the days with focus and energy.
So what can you add to your toolkit to find relief, balance, and resilience?
I was inspired to do a deep dive on this topic because menopause and perimenopause are the theme of Columbia Inspired, Annual Cover Girl Brunch in April, 2025. I’m also at this stage of life and so I was all ears during the event. It was also great to be with other women and hear from the experts about this important and natural phase of life.
Anika, the leader and moderator of the event, kept a nice balance weaving humor with this serious topic. The discussion helped to remove some of the stigma and mystry about the issue.
I had lots of questions. Some of which involved food.
While cooking a few days before the event, I was curious to know what the science has to say about the potential health benefits of spices and menopause.
Could simple everyday kitchen items like the spice rack hold more than flavor?
Research shows that several everyday spices can help reduce menopause symptoms and support hormonal balance, without harsh side effects. Below are five spices backed by science and tradition.
1. Turmeric
Turmeric’s active compound, curcumin, has been shown to reduce hot flashes and inflammation. It may also support mood and brain function during menopause. One study of 93 postmenopausal women, all around age 52, found that curcumin reduced hot flashes significantly faster than vitamin E. The study indicates that curcumin worked twice as fast as vitamin E.
How to use Turmeric: Stir this earthy and warm spice into warm plant milk for a golden latte. Blend turmeric into soups or rice dishes, or add to roasted veggies with olive oil. Always sprinkle in a pinch of black pepper to gain the full benefits of this powerful spice.
2. Ginger
Ginger supports digestion, and circulation, and reduces inflammation. The benefits of ginger can include easing joint pain and bloating. A recent clinical trial of 120 women with postmenopausal osteoporosis found that ginger showed some improvement in bone strength, especially in the hip area. When combined with turmeric, ginger helps to improve bone markers and reduce inflammation in women. For example, women had less bone breakdown, lower levels of inflammation, and higher levels of antioxidants in the blood, with no major side effects throughout this four-month study.
How to use Ginger: Add fresh ginger slices to hot water for tea. Blend bold and energizing ginger into smoothies with citrus. Combine with turmeric to sauté with garlic and greens for a quick stir-fry. Use in stews.
3. Cinnamon
Cinnamon has been linked to improved blood sugar balance and mood regulation. A 2022 study found that daily cinnamon intake significantly reduced overall menopause symptoms, especially those related to psychological stress. Taking a small amount of cinnamon each day may help women in menopause feel better, especially when it comes to mood and emotional health.
How to use Cinnamon: Sprinkle this sweet warming spice into oatmeal, stir it into coffee or tea, or mix it into yogurt and fruit for a grounding snack. You can add cinnamon to grains, stews, and soups for a warm comforting dish.
4. Sage (Salvia officinalis)
Sage has long been used to cool the body and may be beneficial during menopause. A study of 30 postmenopausal women, ages 46-58 offered promising insights. Results indicate that sage extract may be a gentle, natural option to help reduce common menopause symptoms like heat waves, mood swings, and mental fog. Even just one month of use showed benefits.
How to use Sage: Brew this earthy and slightly lemony spice into a tea. Chop and mix into poultry or veggie dishes, or sauté in olive oil for flavor-packed greens or grains.
5. Fenugreek
Fenugreek contains phytoestrogens, plant-based compounds that mimic estrogen. A recent clinical trial found that a standardized extract of fenugreek improved hormone levels and significantly reduced hot flashes, night sweats, joint pain, irritability, and vaginal dryness. The study suggests that fenugreek extract could offer a natural way to improve hormone balance and relieve common menopause discomforts, without harmful side effects. It can support both physical and emotional well-being, making it a promising option for women seeking gentle support during this life transition.
How to use Fenugreek: Toast the seeds for a nutty flavor and add to lentils or curry.
Why Does This Matter?
Menopause is a natural part of the rhythm of life.
Menoupause can is an invitation to slow down, listen to our bodies, and nourish ourselves differently. These spices aren’t cures nor are they a replacement for your doctor’s advice. But they can become a part of your daily rituals of care. They work not just through their nutrients, but through their aroma, warmth, and rhythm of life.
Which of these spices have you used or are you curious to try? Let’s share wisdom and recipes.
#MenopauseWellness #HormoneHealth #SpiceTherapy #FoodAsMedicine #MidlifeLeadership