7 Seasonal Berries and Herbs for Menopause Wellbeing

Autumn is a magical time of year, filled with warm colours, crisp air, and abundant nature offerings. The change in season also brings an opportunity to nourish your body with a range of delicious - and medicinal - berries and herbs, perfect for supporting your well-being. In this blog, we’ll explore five seasonal treasures you can forage now—like rosehips, haws, and elderberries—and how you can transform them into teas, syrups, and more to ease menopause symptoms and increase your well-being.

1. Seasonal Berries: Rosehips

Rosehips, the bright red fruits of wild roses, are a vitamin C powerhouse. This makes them an immune-boosting hero, ideal for the colder months when our bodies can feel run down. Rosehips are also known to help alleviate joint pain, a common complaint during menopause due to declining estrogen levels.

Recipe Idea: Rosehip Syrup

A simple rosehip syrup can be used as a daily tonic, drizzled over porridge, or added to herbal teas.

Ingredients:

• 1 cup fresh or dried rosehips

• 2 cups water

• 1 cup honey or sugar

Method:

1. Rinse the rosehips thoroughly.

2. Boil the rosehips in water for about 15 minutes, then let steep for an hour.

3. Strain through a fine mesh sieve or cheesecloth.

4. Add honey or sugar to the liquid and simmer on low heat until it thickens into a syrup.

5. Store in a sterilized jar and enjoy!

2. Hawthorn Berries (Haws)

Hawthorn berries, or “haws,” are small red fruits from the hawthorn tree, traditionally used to support heart health. They look very similar to rosehips. They can help with circulatory health and manage symptoms like hot flashes by promoting blood flow. They’re also great for soothing anxiety, which many women experience during this time of life.

Recipe Idea: Hawthorn Berry Tea

A calming hawthorn tea is a perfect way to wind down in the evening.

Ingredients:

• 1-2 tablespoons dried hawthorn berries

• 2 cups water

• A spoonful of honey (optional)

Method:

1. Bring water to a boil and add the hawthorn berries.

2. Let simmer for 10-15 minutes.

3. Strain and add honey if desired.

4. Enjoy as a heart-soothing tea that doubles as a warming autumn beverage.

3. Elderberries

Elderberries are a seasonal superstar known for their immune-boosting properties. Rich in antioxidants and vitamins, elderberries are excellent for preventing colds and flu, which is especially helpful as your immune system might be more vulnerable during menopause. Elderberries can also ease inflammation and joint pain.

Recipe Idea: Elderberry Syrup

This syrup is great for staving off illness. It’s also delicious over pancakes or mixed into sparkling water for a refreshing autumn drink.

Ingredients:

• 1 cup fresh elderberries (or ½ cup dried)

• 2 cups water

• 1 cup honey or sugar

• 1 cinnamon stick (optional)

Method:

1. Simmer elderberries with water and the cinnamon stick for about 30 minutes.

2. Strain through a fine sieve or cheesecloth.

3. Add honey or sugar to the liquid and stir until dissolved.

4. Bottle and store in the fridge, using as needed.

4. Blackberries

Blackberries are a late-summer to early-autumn treat bursting with antioxidants and vitamins. Rich in vitamin C and fibre, they support immune function and digestive health, essential for maintaining balance during menopause. Blackberries also have phytoestrogens that may help with hot flashes and mood swings.

Recipe Idea: Blackberry Vinegar

Blackberry vinegar is a versatile condiment that can be drizzled on salads, used in marinades, or added to sparkling water for a refreshing drink.

Ingredients:

• 2 cups blackberries

• 1 cup apple cider vinegar

• 1/4 cup honey or sugar (optional)

Method:

1. Place blackberries in a sterilised jar and cover them with apple cider vinegar.

2. Let it sit in a cool, dark place for about two weeks, shaking the jar occasionally.

3. Strain the liquid and add honey or sugar to taste, if desired.

4. Store in a bottle and use it as a tangy addition to salads or drinks.

5. Rowan Berries (Mountain Ash)

Rowan berries are bright orange or red berries that thrive in autumn. While raw rowan berries are quite bitter and should be cooked before consumption, they’re a potent source of antioxidants and vitamin C. They’ve been used in traditional remedies to support urinary health and reduce inflammation, which is helpful during menopause.

Recipe Idea: Rowan Berry Jelly

Rowan berry jelly is a tart yet flavourful spread served with cheese, roasted meats, or toast.

Ingredients:

• 4 cups rowan berries

• 1 apple, chopped

• 2 cups water

• 2 cups sugar

Method:

1. Simmer rowan berries and apple in water for about 30 minutes.

2. Strain the mixture through a sieve to remove seeds and skins.

3. Add sugar to the strained liquid and cook until the jelly thickens.

4. Pour into sterilised jars and seal. Enjoy as a tangy, nutritious spread.

6. Yarrow

Yarrow is a flowering herb often found in wild meadows and gardens during autumn. It’s been traditionally used to help regulate menstruation and balance hormones, making it helpful for those experiencing irregular periods or hormone fluctuations in perimenopause. Yarrow also has anti-inflammatory properties and supports digestion.

Recipe Idea: Yarrow Infusion

A yarrow infusion is a simple way to enjoy its balancing effects. This tea can soothe menstrual cramps or support digestion after a heavy meal.

Ingredients:

• 1 tablespoon dried yarrow flowers

• 2 cups boiling water

Method:

1. Steep the yarrow flowers in boiling water for about 10 minutes.

2. Strain and drink warm.

3. Optional: add a slice of lemon or honey for extra flavour.

7. Lemon Balm

Lemon balm is a calming herb that works wonders for relieving anxiety, stress, and insomnia, which can be heightened during menopause. Its gentle, lemony flavour makes it ideal for teas or tinctures, and it’s a natural mood booster.

Recipe Idea: Lemon Balm Iced Tea

For a refreshing and calming drink, try this lemon balm iced tea. It’s perfect for sipping throughout the day to stay calm and relaxed.

Ingredients:

• 1/4 cup fresh lemon balm leaves (or 1-2 tablespoons dried)

• 2 cups boiling water

• 1-2 teaspoons honey or agave syrup

• Ice cubes

Method:

1. Steep the lemon balm leaves in boiling water for 10 minutes.

2. Strain and sweeten with honey or agave.

3. Let it cool and serve over ice. For a refreshing twist, add slices of lemon or cucumber.

Final Thoughts

This autumn, take advantage of the rich variety of berries, herbs, and flowers around you to support your body during menopause. Whether it’s a tangy rowan berry jelly or a calming lemon balm iced tea, these simple but powerful recipes can help soothe symptoms and nourish your body during this transitional season. Happy foraging and cooking!