Menopause is a natural and inevitable phase in a woman’s life, making the end of reproductive capability. Despite its biological normalcy, menopause can be a tumultuous experience, characterised by a cascade of physical, emotional, and cognitive symptoms. While hormone replacement therapy (HRT) and pharmaceutical interventions are common, there is a growing movement toward holistic, plant and fungi based remedies that align with the body’s innate rhythms. Among these, adaptogenic mushrooms stand out for their unique ability to enhance resilience, especially during the summer months when menopausal symptoms often intensify.
Understanding Menopause and Its Multifaceted Impact
Menopause generally occurs between ages 45 and 55, initiated by the decline in ovarian follicular activity and a drop in estrogen and progesterone levels. The transitional phase, known as perimenopause, can span several years, during which hormone levels fluctuate erratically.
Key Symptoms and Challenges:
- Vasomotor Symptoms: Hot flashes and night sweats affect up to 75% of women, often exacerbated by ambient heat (Freeman et al., 2007)
- Neuropsychological Symptoms: Mood swings, depression, anxiety, and cognitive impairments such as “brain fog”.
- Sleep Disorders: Insomnia and fragmented sleep due to hormonal changes and night sweats.
- Metabolic Alterations: Weight, insulin resistance, and dyslipidemia.
- Dermatological and Musculoskeletal Issues: Dry skin, thinning hair, joint pain, and muscle loss.
Why Summer Makes It Harder
Seasonal changes, especially the heat and humidity of summer (just like recent heatwaves), can intensify menopausal symptoms. High temperatures increase the frequency and severity of hot flashes, disrupt sleep cycles and contribute to dehydration, which amplifies fatigue and irritability. Ultraviolet (UV) exposure also accelerates skin ageing, making dermatological symptoms more pronounced.
Summer-Specific Compounding Factors:
- Heat-triggered vasomotor symptoms
- Dehydration-induced fatigue and headaches
- Circadian disruption due to long daylight hours
- Heightened skin sensitivity to UV radiation
Adaptogens & Their Role In Hormonal Harmony
Adaptogens are natural substances that help the body adapt to stress, normalise physiological processes, and restore homeostasis. These agents modulate the HPA (hypothalamic-pituitary-adrenal) axis , a central stress response system intimately tied to hormonal regulation, energy metabolism and immune function (Panossian & Wikman, 2010).
Why Adaptogenic Mushrooms?
Unlike many herbs, adaptogenic (aka. medicinal) mushrooms offer a spectrum of bioactive compounds, including beta-glucans, triterpenoids, and ergosterols, which exhibit antioxidant, anti-inflammatory, and neuroprotective properties.
The Big Four Mushrooms for Menopause
There have been numerous studies on how herbal and traditional medicines can support women through perimenopause, menopause and postmenopause. Among these natural remedies, adaptogenic mushrooms have garnered increasing scientific interest. Rich in bioactive compounds such as beta-glucans, triterpenoids, and antioxidants, these fungi have demonstrated the ability to modulate stress, balance hormones, and alleviate a wide range of menopausal symptoms. The following adaptogenic mushrooms are particularly noteworthy for their potential to provide multi dimensional relief during this life stage:
Reishi (Ganoderma Lucidum)
- Stress Reduction: Reishi can calm the nervous system by influencing GABAergic activity, reducing anxiety and irritability (Wachtel-Galor et al., 2011).
- Sleep Enhancement: Studies show improved sleep quality and reduced latency.
- Anti-Inflammatory: Triterpenoids and polysaccharides can help modulate inflammatory cytokines.
- Summer Advantage: Reishi is considered a cooling adaptogen in Traditional Chinese Medicine, making it ideal for mitigating heat-related symptoms.
Cordyceps (Cordyceps Militaris or Sinensis)
- Energy & Vitality: Boosts mitochondrial ATP production, enhancing stamina and combating fatigue (Zhu et al., 1998).
- Adrenal Support: Helps balance cortisol, crucial for energy regulation.
- Libido and Hormone Balance: Traditional use in enhancing reproductive vitality.
- Summer Advantage: Improves oxygen utilisation and endurance, useful for staying active in hot climates.
Lion’s Mane (Hericium Erinaceus)
- Cognitive Function: Stimulates Nerve Growth Factor (NGF) synthesis, aiding memory and neuroplasticity (Mori et al., 2009).
- Mood Stabilisation: Shown to reduce depression and anxiety in clinical settings.
- Neuroprotection: Antioxidants protect against age-related cognitive decline.
- Summer Advantage: Maintains cognitive clarity during heat-induced mental fatigue.
Chaga (Inonotus Obliquus)
- Antioxidant Powerhouse: High ORAC (oxygen radical absorbance capacity) score, protecting against oxidative stress.
- Skin Health: Betulinic acid and melanin content support UV protection and skin regeneration.
- Immune Modulation: Balances immune responses, reducing inflammation.
- Summer Advantage: Mitigates the ageing effects of sun exposure and supports skin resilience.
How To Incorporate Mushrooms Into A Summer Wellness Routine
There are many mushroom supplements available on the market, but not all are created equal. From our research and experience, the best and most effective forms are tinctures. These are followed by some high-quality powders and capsules. These forms (tinctures, powders and capsules) offer concentrated, bioavailable forms of adaptogens with minimal additives.
We advise much caution with mushroom gummies or so-called “functional” beverages. While trendy, these often contain hidden ingredients such as caffeine, palm oil, additional sweeteners, and preservatives that may detract from your health rather than enhance it. We’ve covered this topic in depth in a dedicated blog post you can read here.
The key thing to remember is that true health and wellbeing is not a quick fix. It’s one of the simplest and most difficult things to do - and despite what many YouTube videos may promise - “abs in 6 minutes” don’t exist - real wellness is built over time. It requires consistency, patience and commitment. The foundation of good health remains timeless: nutritious food, quality sleep, and regular movement.
Adaptogenic supplements, including mushrooms, are not miracle cures. But used wisely, they can elevate your wellbeing and enhance your body’s natural resilience. Think of them as a support system that builds on a strong lifestyle base.
Be consistent. Incorporate them daily. Try them for at least 30 days and give your body a chance to respond and adapt. Build harmony into your routine, and you’ll likely notice a meaningful shift in how you feel.
Complementary Summer Strategies
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Cooling Diet: Emphasise hydrating and cooling foods such as cucumbers, berries, watermelon and mint.
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Hydration: Electrolyte-balanced fluids
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Sun Protection: Antioxidant-rich diets help buffer skin from UV damage
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Mindfulness & Movement: Gentle activities like tai chi, restorative yoga, and forest bathing synergise with adaptogenic effects.
A Fungi Future for Feminine Wellness
As the wellness world deepens its embrace of natural and integrative health practices, adaptogenic mushrooms stand out as versatile, evidence-backed allies for women navigating menopause. Their capacity to modulate stress, balance hormones, and support immune and cognitive function make them particularly suited to the unique challenges of summer. When thoughtfully integrated into a daily routine, these fungi can empower women not only to manage their symptoms but to thrive in this transformative life stage.
References
Freeman, E.W., Sammel, M.D., Lin, H. and Nelson, D.B., 2007. Associations of hormones and menopausal status with depressed mood in women with no history of depression. Archives of General Psychiatry, 63(4), pp.375-382. https://doi.org/10.1001/archpsyc.63.4.375
Panossian, A. and Wikman, G., 2010. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals, 3(1), pp.188-224. https://doi.org/10.3390/ph3010188
Wachtel-Galor, S., Tomlinson, B. and Benzie, I.F.F., 2011. Ganoderma lucidum (‘Lingzhi’), a Chinese medicinal mushroom: biomarker responses in a controlled human supplementation study. British Journal of Nutrition, 106(12), pp.1860-1869. https://doi.org/10.1017/S0007114511002660
Zhu, J.S., Halpern, G.M. and Jones, K., 1998. The scientific rediscovery of an ancient Chinese herbal medicine: Cordyceps sinensis: part I. Journal of Alternative and Complementary Medicine, 4(3), pp.289-303. https://doi.org/10.1089/acm.1998.4.289
Mori, K., Inatomi, S., Ouchi, K., Azumi, Y. and Tuchida, T., 2009. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), pp.367-372. https://doi.org/10.1002/ptr.2634
Zhao, F., Mai, Q., Ma, J., Xu, M. and Feng, Y., 2016. Antioxidant activities of extracts from the fruiting bodies of Inonotus obliquus. International Journal of Medicinal Mushrooms, 18(4), pp.327-336. https://doi.org/10.1615/IntJMedMushrooms.v18.i4.30
