Table of Contents
What is Sage?
Salvia officinalis, also known as sage, common sage, and garden sage, is a perennial herb native to Mediterranean areas now cultivated worldwide. It belongs to the same botanical family as basil, mint, and rosemary.
Sage has a long history of use not only as a culinary herb but also for its medicinal properties. It is often used as a mouthwash and gargle for its antiseptic properties. It also shows potential in treating Alzheimer’s disease, diabetes, and memory loss.
Traditionally, people use sage to ease menopausal symptoms, particularly hot flashes and night sweats. It contains flavonoids that are beneficial in balancing estrogen levels during menopause. Sage’s antioxidant and anti-inflammatory properties combat stress and reduce inflammation, potentially reducing the severity of hot flashes.
Here’s what we know regarding using Sage for menopause symptoms.
Research and Effectiveness
Limited research has been conducted to confirm the benefits of sage in health conditions, including menopause. While a few studies suggest that sage may help with symptoms like hot flashes, the quality of these studies is insufficient, and the results remain preliminary.
A recent study has shown that extract from Salvia species improved menopausal symptoms such as flushing, depression, sleep disorders, and night sweats.
Forms of Sage
Sage can be processed into different forms for ease of usage and accessibility. These forms include:
Capsules
Sage capsules contain standardized dosages for consistent benefits. They are concentrated forms that are convenient and easy to consume. You can use these capsule forms of sage for menopause.
Essential Oils
Sage essential oil can be applied topically by diluting it with oils like coconut oil, which serves as a carrier. You can add it to your bath water to soothe your muscles or add it in drops to your diffuser for inhalation.
Dried Leaves
Dried sage leaves can be steeped in hot water to make herbal tea. They can also be used to add flavor to meals.
Risks to Consider
You should take extra caution when consuming sage essential oil, as it contains a compound called thujone, which causes seizures in high amounts. When using sage supplements, read the label to ensure they are thujone-free.
Prolonged use of sage can have side effects such as:
- Headache
- Gastrointestinal symptoms like nausea and diarrhea
- Sleep disturbances
- Kidney or liver damage
Sage should not be used during pregnancy and breastfeeding without a doctor’s approval, as it may pose health risks. Always consult with your doctor before incorporating sage or any other herbal medicine. It’s also important to start with low doses, monitor for potential side effects, and avoid prolonged use.
Health Benefits of Sage
Sage is a well-known condiment used for various culinary purposes. While many are familiar with its strong taste, its many health benefits are obscured. Here’s a brief breakdown of the health benefits of sage.
Diabetes Management
Sage is a natural and beneficial addition to diabetes management. Traditionally used to lower blood sugar levels, it has the potential to reduce the risk of type 2 diabetes mellitus by decreasing plasma glucose levels in individuals at risk.
While sage can effectively manage blood sugar after meals and improve cholesterol levels, stronger doses may be needed for more significant effects on overall blood sugar control.
Provides Menopause Support
Sage can be used to treat some physical and emotional symptoms that menopausal women experience. Its calming effect improves mood, promotes relaxation, and enhances sleep quality.
The phytoestrogens found in Salvia officinalis help reduce menopause symptoms because they can mimic estrogen in the body. These compounds can help balance hormone levels and reduce the frequency of menopausal hot flashes.
Antibacterial Function
Sage extract has been shown to exhibit antimicrobial properties against several microorganisms, including Candida species and Staphylococcus species. The study also found that it is safe to use without damaging healthy tissues.
Antioxidant Properties
Antioxidants are substances that help protect cells from damage caused by free radicals. Antioxidants, including those found in sage, defend the body against inflammation and oxidative stress. Doing so can lower the chance of developing long-term illnesses, including cancer and heart disease.
Reduces Inflammation
Volatile oils and terpenoids present in sage may help alleviate conditions associated with inflammation, such as arthritis and muscle pain.
Helps with Cognitive and Brain Function
Sage may help those who have Alzheimer’s or age-related cognitive decline by enhancing memory and brain function. Additionally, it has the potential to reduce agitation in patients, although further research is needed to confirm this benefit.
Supports Oral Health
Sage has been used in alternative medicine to treat mouth and throat inflammation, dental plaque, dyspepsia, and dry mouth. Because of its antiseptic and anti-inflammatory properties, it is often helpful for oral discomfort. Patients getting palliative care in hospice can effectively relieve oral discomfort with an herbal mouth rinse made of Salvia officinalis.
Supports Skin Health
Sage has several advantages for skin health, primarily because of its anti-inflammatory and antioxidant characteristics. It helps protect against aging by preventing collagen breakdown and neutralizing free radicals.
In addition, sage helps heal wounds, lessens skin inflammation, and controls oil production, all of which can help avoid acne.
What are Hot Flashes?
Hot flashes are sudden, intense feelings of heat on your face, neck, head, and chest, typically accompanied by sweating and skin redness. It majorly affects perimenopausal and menopausal women due to a reduction in estrogen levels.
The duration of hot flashes ranges from a few seconds to as long as 20 minutes or more in severe cases, and the frequency might vary depending on the stage of menopause.
Stress, alcohol, tight clothing, spicy food, or hot environments may trigger hot flashes. They can also occur due to other conditions besides menopause.
How Long Does Sage Work for Hot Flashes?
Sage’s effectiveness in alleviating hot flashes varies among individuals. The duration of relief can also differ depending on the form of sage used—supplements, tea, essential oil, or extract.
A study carried out in 2011 recorded a 50% decrease in the number and intensity of hot flashes in menopausal women on treatment with daily tablets of fresh sage leaves for a month. Upon usage for 2 months, a 64% reduction was observed.
Other Alternatives to Sage
Yoga
Yoga can be very beneficial for women dealing with psychological distress associated with menopause, such as depression, mood swings, and anxiety, by improving mental well-being. Additionally, it can be used to manage other symptoms like sleep disturbances and hot flashes.
Acupressure
Acupressure, a technique from traditional Chinese medicine, involves applying pressure to specific points on the body to restore balance and promote well-being. You can use it as an alternative treatment to relieve menopausal hot flashes in place of hormone replacement therapy.
HRT and Conventional Medication
Hormone replacement therapy uses estrogen and sometimes progesterone to treat symptoms of menopause and aging. HRT is one of the main treatments for menopause, but prolonged use increases the risk of heart disease and breast cancer.
Doctors can prescribe conventional drugs like paroxetine and other antidepressants, gabapentin, and calcium to treat symptoms such as depression, muscle pain, and osteoporosis.
What to Know about Herbal Supplements
Herbal supplements are made from plants and used for their therapeutic properties. They can be made into different dosage forms depending on the route of administration and concentration requirements.
Many herbal supplements for menopause are thought to help regulate hormone levels, while others, such as sage, are known to lessen the intensity and frequency of hot flashes.
However, it’s crucial to note that some of these supplements may lack clinical evidence supporting their effectiveness. Additionally, they can interact with prescription medications or other supplements.
Always choose supplements that list dosage and active ingredients on the label, and most importantly, consult your doctor or pharmacist before starting any new supplement.
Frequently Asked Questions
Several herbs can be used to treat hot flashes. One of the most recommended is black cohosh. Other options include red clover, sage, and dong quai.
You can use sage oil for hot flashes through
- Topical application: dilute the sage oil with a carrier oil and apply it to your wrist, temples, and other pulse points.
- Aromatherapy: add a few drops of the sage essential oil into a diffuser and inhale the sage oil vapor when experiencing hot flashes.
- Massage: Mix the sage oil with a carrier oil like coconut oil and use the resulting mixture for a massage to enhance sleep quality and ease stress.
- Bath: add a few drops of sage oil to your bath water.
The time it takes for Sage to reduce sweating varies among individuals. Some people experience improvement within a few days or weeks of consistent use, while others might take longer.
Factors like the form of sage used, dosage, individual tolerance, and lifestyle may play a role in its effectiveness.
